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Breakfast = Meat + Nuts

October 9, 2014

5 eggs (inc. yolks), bacon, spinach, chased with a handful of almonds "When people ask me for the best single dietary tip of optimal leanness, energy and sustained mental focus, I invariably tell them to try the rotating meat and nuts breakfast.

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Eat Fat!

October 9, 2014

"It’s interesting to note that prior to the 1920’s, Americans ate tons of lard, butter, beef and cheese but both strokes and heart attacks were far less common than they are today.

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Don't Eat Soy!

October 9, 2014

"Excess intake of soy can have adverse hormonal effects involving the reproductive organs and the thyroid. Soy decreases testosterone so men may experience low libido and decreased sperm count.

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Eat Meat & Vegetables, Nuts & Seeds, Some Fruit, Little Starch, No Sugar

October 9, 2014

Half Rotisserie Chicken, Sauteed Spinach in Butter and Garlic. Simple, Nutritious, Delicious. Non-Starchy Vegetables: 4-8 Servings/Day. Half your plate for 2-3 meals. Animal Protein: 2-3 Servings of 3-6 ounces/Day: Hormone, antibiotic-free and range fed if possible.

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Damn, Dirty Grains

October 9, 2014

"Among my many beefs with grain, the first and foremost is the havoc it plays with insulin and other hormonal responses in the body. For the full picture, visit the previous Definitive Guide to Insulin from some months ago. Guess what? The same principles still hold."

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Carbs = Insulin = Fat

October 9, 2014

Jenn = Low Carb = Low Insulin = Ripped "Because the insulin level in the bloodstream is determined primarily by the carbohydrates that are consumed - their quantity and quality - it's those carbohydrates that ultimately determine how much fat we accumulate.

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How Many Carbs?

October 9, 2014

Easy to reach with the “normal” American diet (cereals, pasta, rice, bread, waffles, pancakes, muffins, soft drinks, packaged snacks, sweets, desserts). High risk of excess fat storage, inflammation, increased disease markers including Metabolic Syndrome or diabetes.

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Nutrition Tip: Balance Your Fat Intake

October 9, 2014

Our typical western diet is deficient in omega-3 fatty acids and excessive in omega-6 fatty acids compared to our “cavemen” ancestors. American diets have an omega-6 to omega-3 ratio of 50 to 1, while our prehistoric ancestors had a ratio of 1 to 1.1 What does this mean for you? Diets with a high omega-6 to omega-3 ratio as we see in our modern western diet are contributors to a wide array of disease and illness.

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Exercise and Cortisol

October 9, 2014

"If you want to be thin and unhealthy, run lots and lots and lots of slow miles so that your body fills up with cortisol, eating away fat and muscle." – Karl King

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Nutrition Tip: It's Not About The Calories

October 9, 2014

Take a look at Ty's food log in the forum. Shining example of how the quality of food you eat is far more important than the quantity. "The truth is, the conventional wisdom about why we get fat is simply wrong. It's not about energy balance; it's not about "overconsumption of calories" or "taking in more calories than we burn."

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Spring Cleaning = No Grains!

October 9, 2014

Join us in saying no to grains for 30 days. Your gut will thank you! "Apart from maintaining social conventions in certain situations and obtaining cheap sugar calories, there is absolutely no reason to eat grains. Believe me – I’ve searched far and wide and asked everyone I can for just one good reason to eat cereal grains, but no one can do it.

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Spring Cleaning = No Dairy!

October 9, 2014

"Dairy intake, you see, stimulates insulin secretion. Lots and lots of it – more than can be explained by the lactose (a sugar) content. In fact, the lactose content of dairy doesn’t even have a big insulin effect when compared to other carbs.

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Spring Cleaning = No Legumes, No Soy

October 9, 2014

Yes, that includes your precious Peanut Butter Harmful Chemicals in Legumes and Soy - Lectins, Phytates, and Enzyme Inhibitors Lectins are essentially carb-binding proteins universally present in plants (and animals). Just as they protect plant species from Grok-sized predators, lectins also support other immunological functions within plants and animals (against pathogense, parasites, etc.)

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Spring Cleaning = 7 Hours of Sleep!

October 9, 2014

Eddie, demonstrating the importance of sleep Excerpt from Mark's Daily Apple, "The Definitive Guide To Sleep": "Sleep is key, essential, absolutely downright necessary for our basic physiological operations – with special support for neurological performance, endocrine balance, immune system functioning, and musculoskeletal growth and repair.

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Grass Fed Beef is Good. Grain Fed...Not So Much.

October 9, 2014

Eat Me...not my genetically altered, grain-fed bretheren “Cow’s Diet You’d think this would be a simple, single sentence section – grass-fed cows eat grass, grain-fed cows eat grain. Bam. Done, right? Not quite.

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Eat Right, Train Right, RECOVER Right

October 9, 2014

Ariel, training right. As part of our Spring Cleaning Challenge, you are all aware that you receive one point for each day of exercise. This, however, is NOT to be used as an excuse to forgo REQUIRED REST DAYS just to give yourself the point for the day.

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Is Sugar Toxic?

October 9, 2014

Excerpt from "Is Sugar Toxic?" by Gary Taubes, from The NY Times Magazine: Now most researchers will agree that the link between Western diet or lifestyle and cancer manifests itself through this association with obesity, diabetes and metabolic syndrome — i.e., insulin resistance. This was the conclusion, for instance, of a 2007 report published by the World Cancer Research Fund and the American Institute for Cancer Research — “Food, Nutrition, Physical Activity and the Prevention of Cancer.”

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No Dairy, So Where's My Calcium?

October 9, 2014

"The fact is, the vast majority of people around the world consume much less calcium than we do in the U.S. (primarily because they eat less dairy), andthese populations generally have much lower rates of osteoporosis. "

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Supplementation Tip: Vitamin D

October 9, 2014

Get some sun. It's beautiful and good for you. Vitamin D is essential for strong bones because it helps the body use calcium from the diet. Traditionally, vitamin D deficiency has been associated with rickets, a disease in which the bone tissue doesn't properly mineralize, leading to soft bones and skeletal deformities.

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Benefits of Intermittent Fasting

October 9, 2014

Fasting brings potent changes to blood lipids in an “organic” way – you’re just letting your machinery do its thing on its own – and this is probably a very good thing.

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5 Tips On How to Cheat

October 9, 2014

Sweets and health do not go together, but if you’re going to cheat, you’d better know what you’re getting yourself into! "1. Candy is not to be mistaken with food. Period. It’s not better than “going hungry”. You are never going to be that starving that you need candy.

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Change Our Thoughts

October 9, 2014

Change Our Thoughts

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No Grains, No Dairy, No Beans...Oh My!

October 10, 2014

"Apart from maintaining social conventions in certain situations and obtaining cheap sugar calories, there is absolutely no reason to eat grains. Believe me – I’ve searched far and wide and asked everyone I can for just one good reason to eat cereal grains, but no one can do it. They may have answers, but they just aren’t good enough."

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Supplements 101

October 10, 2014

One of the major reasons why our program is so effective, is that it FORCESyou to improve your nutrition and lifestyle habits. In order to keep up with the demands of our program and make the type of progress we expect, you simply cannot get away with poor nutrition, regular consumption of alcohol/sugar/processed foods or improper recovery (hydration, sleep, stress management, etc.).

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Making Better Food Choices

October 10, 2014

Many – perhaps most – poor dietary choices stem from an inability to resist cravings. And who can blame you, really? Whether they’re for chips, sweets, or something specific like wheat, cravings are difficult to ignore by design.

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Nutrition Challenge Over...Now What?

October 10, 2014

You feel better, you look better, you have more energy, your clothes fit better, you are proud of yourself for taking control of your health and not giving in to temptation.

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Sweet Alternatives

October 10, 2014

Holidays, vacations, and weekends are all times when temptation can rear its ugly head in the form of unhealthy treats. Fruit is a great way to satisfy that sweet tooth without going overboard.

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Which Eggs to Buy?

October 10, 2014

Organic egg producing hens are given organic feed, no antibiotics, and limited access to the outdoors (just a door to their cage or barn, really). These arebetter than your average mass-produced egg.

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Water Bottles and BPAs

October 10, 2014

BPA is a chemical used to make products of polycarbonate plastics and epoxy resins. Polycarbonate plastics are easily molded, are very durable and have numerous applications as food containers, electronic components, and construction materials.

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Enjoy Nuts...In Moderation

October 10, 2014

Memorial Day Murph is one week away! After registering online, sign up for your heat at the front desk.

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Rethinking Calories for Weight Loss

October 10, 2014

Excerpt from "Why the Calorie Approach to Weight Loss Doesn't Work: Calories are Stupid" by Charles Poliquin

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Food Facts: Avocado

October 10, 2014

Avocados do contain a lot of fat (about 23 grams in a medium-sized fruit), but it's the cholesterol-lowering monounsaturated kind that nutrition experts love.

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Staying Hydrated

October 10, 2014

"Why Water Matters" Even healthy eaters often underestimate the importance of their water intake and wind up suffering from chronic, low-grade dehydration.

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Nutrition Myths

October 13, 2014

Myth #6: Butter is bad for you. On the contrary, organic butter from pasture-raised cows is very healthy. It contains CLA (conjugated linoleic acid, a healthy fat) and vitamin K2, and it has a 1:1 ratio of omega 6 to omega 3.

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Rest and Recovery

October 13, 2014

"As a CrossFitter you have likely been: fatigued, sore and generally beat up at one time or another, or perhaps continuously! This is a result of training. What will largely determine the results you obtain from training is a multifaceted concept, recovery.

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The Importance of Sleep

October 13, 2014

Excerpt from Mark's Daily Apple, "The Definitive Guide To Sleep":

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Fish Oil and Prostate Cancer?

October 13, 2014

From Mike Kesthely Dynamic Nutrition Optimum Performance Training Team What did you think when you saw the headline about bananas? Did you scoff?

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Improve Body Composition with Strategic Eating

October 13, 2014

Excerpt from Charles Poliquin's "Improve Body Composition with Strategic Eating: Solid Protein is the Answer": Improve body composition with strategic eating and drinking.

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