Nutrition Blog

Have you seen the newest CrossFit Nutrition Blog? Erika is doing a fabulous job of keeping us on track with recipes, great information, and motivation. I made the Swiss Chard she posted tonight- yum!

If you see Erika around, make sure to say hello. She is a wealth of information, has quite the story, and is just an overall really nice person. (And one heck of an athlete!) Anyway...

The Nutrition workshop was a huge success last night. I hope everyone got what they needed. Remember that all the CrossFit Central coaches are here for you and want to do whatever it takes to help you succeed.

Remember, Rome wasn't built in a day. Baby steps. Start with Food Logging. Get a sense of where you are starting and where you need to go. Weigh and measure. Add some fat. Re-assess and meet with your coach for guidance. Repeat.

Your Challenge

Ok people.  It's one week until the Spartan Finale. Are you losing steam? Can't eat one more cup of spaghetti squash? Even if you aren't doing the Spartan, let's ramp it up and get back on track. I looked at my food log for this past week and, well, it was pretty pathetic.

It is so easy to get in a food rut.  And, as the saying goes, "Fail to Plan, Plan to Fail."  It is imperative to have a menu planned out so you are all set for the week. 

So....

I challenge you to spend some time this weekend preparing for the coming week.

1. Make a menu
2. Go to the grocery store
3. Visit one of the Austin Farmer's Markets on Saturday
4. Chop veggies and fruit (you can even measure them out into bags or containers for easy snacking)
5. Grill meat (if you don't have a grill, go get a George Forman Grill. They are great)

Today Mel posted some great food resources- some go-to websites and recipes. I've gotten some super yummy recipes off of her blog.  

Here are a few sites I visit regularly:

www.ZoneDiet.com 
www.integrativenutrition.com

www.PerformanceMenu.com
Robb Wolf- nutrition guru  
Paleo Diet.com

There's a lot going on this weekend.  Saturday is Carey's Women's Olympic Lifting Workshop from 8-10am.

Sunday is the Lululemon Sizzlin' Summer Sampler from 10-11am. See you there!  

 

Nutrition Workshop

Have you been wondering what all this "Zoning" and "Paleo-ing" is about?  Have you been wanting to fine-tune your eating to maximize your performance?

Tomorrow there will be a Nurtition workshop at  Crossfit Central at 7pm.  Bring your food log if you have started logging.  If you don't have a food log, it is something that can really get you on track to achieving major results.  

I started logging back in January with the I am Crossfit Challenge.  It was a real eye opener to see- on paper- what I was/wasn't eating.  Even after the Challenge was over I continued to log. It keeps me (somewhat) honest, and I really think twice about eating that cupcake. 

I'm sure Carey will talk about the infamous Paleo Pancakes tomorrow night, so I found a link to the recipe along with the following picture

They do look pretty yummy.  Here is the recipe:

Time: 10 minutes

• 2 eggs
• 1/2 C unsweetened applesauce
• 1/2 C nut butter (not peanut butter! - cashew/macadamia nut butter works well)
• 1/4 tsp cinnamon
• 1/4 tsp vanilla extract
• coconut oil

Mix all of the ingredients except the coconut oil in a bowl. Stir well, until you have a uniform batter. Next, use a bit of coconut oil to grease a non stick skillet. Spread some of the batter into the skillet to form a pancake, then cook over low/medium heat. Flip after 1 to 2 minutes, being careful not to burn them! 

Once you've cooked all of your pancakes, you can serve them with a variety of toppings. A few that I like: chopped apples and cinnamon; heated blueberries; real maple syrup; and unsweetened applesauce.

Zone info: 3 servings at 1/2 carb block, ~1/2 protein block, 15 fat blocks

-----Taken from www.performancemenu.com/recipes 

See you tomorrow night!