picture of courtesy of CrossFitFootball
Pre-Training Snack for the Paleo Athlete - Chicken Breast and Macadamia Nuts
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I will post more fully, later on this afternoon. I am headed down to St. Joseph, Missouri to take Damian to a wrestling tournament. Wish him luck. As soon as we check into the hotel room, I am planning on writing up the rest of today's blog post. If you have a suggestion, please post to comments and I'd be happy to pick a topic and discuss my thoughts and recommendations.
Until then, give episode 1 of the Paleolithic Solution a listen. Remember to right-click and download it to your computer please. Episode 1 talks a little about post-workout nutrition for differing populations. Robb also talks about some other stuff as well. Listen to it if you have about half an hour. There will be a test. Ha-ha.
Until then, give episode 1 of the Paleolithic Solution a listen. Remember to right-click and download it to your computer please. Episode 1 talks a little about post-workout nutrition for differing populations. Robb also talks about some other stuff as well. Listen to it if you have about half an hour. There will be a test. Ha-ha.
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The Protein Debate - Dr. Loren Cordain vs. T. Colin Campell (China Study)
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I didn't really get any time to do some real posting today after all. I was running around with this kid of mine and they have this indoor water park in our hotel and we spent some time there. It was cool. I am really exhausted today. I contribute that some to not eating well and some to the two met-cons I did today. I did them only separated by 3 to 3.5 hours. Maybe some traveling too.
In any case, I will talk about some things tonight before I hit the sack. One of them being fish oil and the other being eating lean meats.
First off, if I haven't already mentioned, you should be taking in anywhere from .5 to 1 gram of fish oil per 10 pounds of body-weight. What I failed to mention was that the .5 to 1 gram counted toward your daily intake should be of the EPA/DHA only. Not of the whole pill. This is another reason why I recommend using a purified oil instead of caplets or gel caps. This means if you look on the label of your fish oils and you read 1000 milligrams (or 1 gram) but the Omega-3 content or EPA/DHA content is only 500 milligrams (or 1/2 gram) and you are trying to take 20 grams for a 200 pound person, you would have to take 40 pills. If the serving size is two pills to get the 500 milligrams, then you would be taking 80 pills. This is ridiculous. I would much rather take the liquid form where there are no fillers and you can get by with three to four tablespoons. What do you think?
Fish oil has a lot of benefits but one of the main reasons why you should take them is because in almost every food that we eat, there are preposterous amounts of Omega-6 fatty acids. These are in certain oils, grains, meats, fish, etc. The reason their in meats and fish is because cattle and farm raised fish are fed grain. You can offset this by increasing your fish oil consumption. If you ate a mostly grass-fed beef, wild caught fish, organic vegetable and fruit diet, with fats coming mostly from olive oil, avocado, coconut oil, etc., you wouldn't need to take but probably less than .25 grams per 10 pounds of body-weight or a drop from 80 pills to 20 pills or one tablespoon of liquid.
This ties in to why I think people should foot the extra money to look into your local farmers that are organic in nature as well as pasture-raised, grass fed cattle, chickens, etc. Your support for Nebraska farmers of this nature is needed plus you get super healthy in the process. I am sorry to say but the meat you and I normally eat, is full of grain and corn and hormones. Even if you don't eat rice, pasta, bread, etc., you are still getting in some grain if you eat from this meat and farm-raised fish, which is usually fed grain as well.
Support your local farmers. My family and I are very interested in finding a few farms and getting large groups together and ordering large amounts of food from these wonderful people. I don't want to just use one. I want to involve lots of them. We can get eggs, chicken, beef, and even raw milk for those that want it. This would significantly drop the price for each of us interested.
Pay a little more money now and save a lot of money in the form of medical bills and pharmaceuticals later. If we start our kids on this stuff, maybe we can put these large pharma's out of business in the future. What do you say?
If any of you are interested in buying from your local organic and pasture raised produce and animals, let me know and we'll start a list. Just think, we can drop the amount of dang fish oil pills we're taking now as well.
In any case, I will talk about some things tonight before I hit the sack. One of them being fish oil and the other being eating lean meats.
First off, if I haven't already mentioned, you should be taking in anywhere from .5 to 1 gram of fish oil per 10 pounds of body-weight. What I failed to mention was that the .5 to 1 gram counted toward your daily intake should be of the EPA/DHA only. Not of the whole pill. This is another reason why I recommend using a purified oil instead of caplets or gel caps. This means if you look on the label of your fish oils and you read 1000 milligrams (or 1 gram) but the Omega-3 content or EPA/DHA content is only 500 milligrams (or 1/2 gram) and you are trying to take 20 grams for a 200 pound person, you would have to take 40 pills. If the serving size is two pills to get the 500 milligrams, then you would be taking 80 pills. This is ridiculous. I would much rather take the liquid form where there are no fillers and you can get by with three to four tablespoons. What do you think?
Fish oil has a lot of benefits but one of the main reasons why you should take them is because in almost every food that we eat, there are preposterous amounts of Omega-6 fatty acids. These are in certain oils, grains, meats, fish, etc. The reason their in meats and fish is because cattle and farm raised fish are fed grain. You can offset this by increasing your fish oil consumption. If you ate a mostly grass-fed beef, wild caught fish, organic vegetable and fruit diet, with fats coming mostly from olive oil, avocado, coconut oil, etc., you wouldn't need to take but probably less than .25 grams per 10 pounds of body-weight or a drop from 80 pills to 20 pills or one tablespoon of liquid.
This ties in to why I think people should foot the extra money to look into your local farmers that are organic in nature as well as pasture-raised, grass fed cattle, chickens, etc. Your support for Nebraska farmers of this nature is needed plus you get super healthy in the process. I am sorry to say but the meat you and I normally eat, is full of grain and corn and hormones. Even if you don't eat rice, pasta, bread, etc., you are still getting in some grain if you eat from this meat and farm-raised fish, which is usually fed grain as well.
Support your local farmers. My family and I are very interested in finding a few farms and getting large groups together and ordering large amounts of food from these wonderful people. I don't want to just use one. I want to involve lots of them. We can get eggs, chicken, beef, and even raw milk for those that want it. This would significantly drop the price for each of us interested.
Pay a little more money now and save a lot of money in the form of medical bills and pharmaceuticals later. If we start our kids on this stuff, maybe we can put these large pharma's out of business in the future. What do you say?
If any of you are interested in buying from your local organic and pasture raised produce and animals, let me know and we'll start a list. Just think, we can drop the amount of dang fish oil pills we're taking now as well.
13 comments:
Great podcast.Robb Wolf is that rare combination of 'too smart for his own good' and 'hilariously down-to-earth.'
I think I am the "balloon bobbing along the roofline" lately... too lazy to eat enough (I'm as surprised as you are), and then my appetite makes up for it with junk cravings. Also, I'm almost certain I'm overdoing the almonds. It's hard to take protein to work (can't take meat, eggs are tricky, and fish is unappetizing that early in the morning), so I've been relying on the nuts to fill me up.
Ricky, I bought some Vanilla Almond Milk and it is rather good. I mixed it with some Vanilla protien this morning.
I was wondering what your thoughts are on pre-workout nutrition. Since I go to the 5am class, should I try and get something in before class or not?
Please add me to the list of those interested in going in on buying locally raised beef, chicken and eggs in bulk.
I contacted a few online that were listed under www.eatwild.com to see about shipping, etc.
I know the Shannon's use www.thistlesandclover.com as they will deliver bi-weekly I believe to village point.
There's Nebraska Natural Meats that is a co-op in my hometown of Pierce NE. I'm going to contact Betty Henzler (no email or website was provided) to see what I can find out.
The ones I contacted are circlearrowlonghorns, clovercove, and rangewestbeef. These are three that again are listed under www.eatwild.com.
There's also the nebraskafood.org website. I just found this a couple of days ago and am looking into it. Basically it's a co-op for locally grown/raised food products. A friend of mine does it and absolutely loves them. I don't know how much of it is organic/pasture raised but it's worth taking a look at.
Hey guys, click on the link to the right, raw milk, and follow the links on that website to find nebraska farms that offer grass fed beef and chickens, raw milk, organic produce, and organic herbs and spices. Let me know what you find
I started the Carlson brand of lemon tasting fish oil today and just took the TBSP measuring spoon and downed it. It wasn't bad at all as I was expecting a gag reflex. I didn't notice any "fishy" aftertaste either. I'm going to do 2 TSBP daily which is approximately 8 grams as I do eat nutbutters, almonds and olive oil on a daily basis.
I will drink the almond milk with some of the whey protein powder that I have post-workout tomorrow. How much will depend on the type of WOD tomorrow. Suggestions on amounts?
I did click on the link to the right to find out more about grassfed beef, chicken and eggs, and emailed the contact person for Omaha's location. I will let you know what I find out.
I found a website that sells Carlson Labs fish oil for about half price of what you spend at Whole Foods ($48) or No Name Nutrition ($36).
Check it out.
http://www.luckyvitamin.com/p-10110-carlson-labs-very-finest-fish-oil-liquid-omega-3-lemon-flavor-169-oz
Thanks Mark! I will definitely check that out.
So I've been doing tons of research on paleo vs. zone vs. metabolic typing yada yada yada. Something I kept coming across was before and after pictures from Crossfit affiliates who did a Paleo challenge. Could CFO do something like this? A no kidding, full day course on paleo, glycemic index, nutrients, full out education to kick off a gym challenge to better ourselves? I'm sure anyone who wanted to participate would chip in some money to pay for an entire day's education. I know CFO's got a lot going on right now, but maybe something in the future?
I'm also interested in the organic/local meat! Please let me know what you find out and if there's anything I can do to help get it going!
I hope this helps those of you who want to know how Ricky's nutritional advice worked for someone who sought it and made it work for their lifestyle and goals.
-Determined my goals for myself
What I did:
-Determined nutritional hangups with Joe and Ricky. Then:
-stopped eating my daily english muffin. Just stopped and didn't move on to the next one until I had this truly under control. (4 weeks)
- Stopped my 1-2 bottle of wine per day habit. Just stopped.
-I replaced both those habits with more veggies (but NOT measuring and portioning and getting hung up on Paleo and Zone.
-Ate well 80/20% of the time during the time it took me to just focus on those 2 eliminations and replacement.That permission to be "naughty" with food was huge for 20% of the time was huge for me. I could be perfect in the 80/20 way.
Then 5 weeks ago honed in on more specific nutrition to help with strength, power, endurance and body fat loss.
-I eat pretty cleanly mostly 90/10%- I know the times I allow splurging on carbs and my choices are extra triscuits or grape nuts rather than bread, donuts, bagels, coffee cake, mmmmm......so it's not the worst choice in the world and doesn't set me back so far when I get back onto the 90% good choice days.
-Now I take a 25 gram serving of Full Blown Extreme with water from Max Muscle before each workout. It has creatine, glutamine and beta alanine.
-Currently, I take 3 scoops of Whole Gains Protein in a shake with skim milk and cinnamon. 23 grams of carbs and 36 grams of protein and 8 grams of fat.
-3 tablets of Olio brand fish and olive oil. Omega 3 level is 792 mg, omega 6 level is 288 mg and omega 9 level is 700 mg. olive oil is 1000 mg. In addition I eat a ton of olive oil, nut butters, avocado, walnuts/almonds. I'm intrigued by Ricky's info on liquid fish oil, the amounts for body weight, etc. I like that and may go to that after I finish this bottle
-I eat little snacks every 3 hours. Protein, carb and fat with every snack to keep my insulin in check. Snacks are usually 1/2 cup of cottage cheese (not paleo friendly) and a sprinkle of grape nuts or a few Triscuit crackers. Scrambled eggs with some green veggies (whatever-spinach, broccoli, green pepper, maybe red pepper if I feel rebellious, green chilis or jalapenos if I'm on fire that day and olive oil drizzled on top. Black pepper and a TINY bit of kosher salt makes it gourmet! HA Handful of almonds. spoonful of peanut butter (not paleo friendly), cauliflower dipped in a little hummous and a drop of olive oil for that fabulous flavor. Something quick and easy like that. I don't think too much about it or have the time to prepare anything. I can and am capable of it and enjoy preparing food and I'm pretty good at it. Life just doesn't let me or I just want to do other stuff.
-Lots of salad with salmon, fish or chicken and olive oil for lunch and dinner.
-I make sure my foods are lower on the glycemic index. If I splurge, I eat an apple with peanut or almond butter within 2 hours of working out so the carbs and sugars burn fast.
-I increase my fat intake later in the day so I don't consume as many calories closer to bedtime
-I have a half cup of cottage cheese before I go to bed every night even if I'm not hungry because it keeps my metabolism revved and it's a slow burn.
-Within the last 5 weeks I dropped from 17.89% body fat to 14.7%. I think my goal might be 12 or 13 but not much lower. Maybe. I don't want to do any body show and I don't want health issues. I don't want to obsess or worry about it. I still go out and know what choices to make rather than having everything fall by the wayside. I just want to do most of the stuff at Crossfit prescribed and have decent times and have a blast with it.
I'm also interested in organic/local meat and produce. Great research Shelley.
Mark - thank you for the fish oil link. I've had pill form Fish Oil and didn't realize the significant lack of EPA and DHA content.
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