CROSSFIT AUCKLAND ~ Established 2008 ~ Expert Coaches. Setting New Standards of Fitness.

Eat this. Not That.

Nov

28

2014

Why diet labels are a problem – zone, vegan, gluten free, paleo

Often people simplify a diet to mean – ‘eat this and not that’ – rather than finding the diet that best suits them. Eating what is ‘allowed’ on a diet, but missing the point of the diet. Paleo is about maximising nutrients and minimising foods that YOU don’t do well on. This differs for each person. Lean CrossFitters with great insulin sensitivity and high activity levels will crash on a very low carb diet (Read Robb Wolf’s excellent series on carbs here). Some people tolerate well prepared legumes while others don’t. If you don’t have the genes for celiac disease, it is unlikely a little grain will cause you health issues, so being insanely pedantic about a miniscule amount of gluten when eating out, is a stress that’s not necessary.

Along the lines above – ‘eat this, not that’ gets translated into – “as long as we are eating the right ingredients we can make whatever we want with said ingredients” and we convince ourselves we are still eating a healthy diet. Paleo muffins, cakes, cookies, and pancakes anyone? Take lashings of ground nuts, soaked and puree dates or dried fruit and refined coconut fat, and combine them into numerous tasty treats, call it paleo, feel virtuous. Is is any wonder some fail to be healthy or lose excess fat? (I bet you are thinking of  googling the recipe below?)

chocolate-cupcakes

Here’s some questions to ask yourself about your own diet; these apply to any diet not just paleo:

1. Do you get all the nutrients your body needs from your diet? Is your diet supernutrient?

Here are a few examples: Vitamin A and copper – found in large amounts in liver. Selenium, low in New Zealand soils, and found in brazil nuts, kidneys and seafood. Iodine, also low in NZ soil and found in sea vegetables, seafood, thyroid support supplements, and iodised salt. Polyphenols – the colours in fruit and veg, great for their anti-inflammatory properties and gut bacteria nurturing nutrients – found in colourful fruit and vegetables. Sulphur – found in cruciferous and onion groups of veg. Omega 3 – found in oily seafood. Starches and fibre that support the growth of our healthy gut bacteria found in starchy and other vegetables, cooled potato and rice, green bananas and asparagus.

And that’s just for starters – build your diet around a large range of plant food, and healthy proteins from land and sea, and whole food fats.

2. Is your diet supporting your energy needs? Do you get the calories and starch required for your activity levels? Are you getting adequate – but not excess protein for maintaining your muscles and bone?

3. Are you eating an anti-inflammatory diet? Anti-oxidants, (both water-soluble like vitamin C, and fat soluble like vitamin E tocotrienols) polyphenols, omega 3 and adequate nutrients – vitamins, minerals and trace minerals are all essential.

4. Have you taken out the foods that don’t work for you? If you have an auto-immune condition you may need to remove not only grains and legumes, but all nuts, seeds, dairy, alcohol  and nightshades.

5. Is your diet supporting a healthy microbiome? Kate has a good overview here. In a nutshell – remove medications like ant-acids, antibiotics, and oral contraception if possible, and eat foods that nourish your gut bacteria, like vegetables and fruit and fermented foods.

6. Are you eating in a way that supports healthy hormonal response to meals? For me what works is roughly along the lines of a zone diet: a palm of protein at EVERY meal for satiety, lots and I mean lots of vegetables – 3/4 of a plate full, and a little if any added fat. With the protein at each meal plus the veg, I get by on 3 meals a day and don’t need to snack, once I eat I don’t think about food for another 5 hours. Find what works for you.

7. Has your diet become one of “What treats can I eat with the ingredients allowed?” and when you eat those foods – you can’t stop eating them? If so it is time to reevaluate your diet and go back to a reset. Go back to basics and cut out all treats for 30 days.

Read the full article Authored by Julianne Taylor

CrossFit Auckland is putting on an
“Eat Clean for the Holiday Season and beyond” seminar,
FREE for Club Members.

Enjoy the silly season and indulge without derailing your hard earned gains…

Julianne will explore a number of topics that will set you up to enjoy the summer and holiday season without completely reversing the results you’ve earner throughout the year!

  • Paleo eating, problem foods and why.
  • Discover your tolerances and the science of appetite control.
  • Learn how to work out your meal portions for performance and appetite control.
  • What you should include – paleo is more than the food you take out, how to keep your diet highly nutritious and anti-inflammatory.
  • She’ll discuss holiday pitfalls and how to manage them.
  • Eating out, how to manage treats without overeating or eating damaging foods, indulging in treats but managing portions.
  • Alcohol, mixers and the best way to indulge.
  • Lifestyle tips for holidays.
  • Reseting your circadian rhythm – the camping reset.
  • Sun and vitamin D, dispelling the myths and rebooting your immunity safely.

WHEN: Monday 15th December, 6 – 8pm (2hrs), Free

NON-MEMBER GUESTS: $30

Register at Reception or reply email now to enrol.

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Kids and Teens Outdoor Fun Day

Nov

27

2014

CrossFit Auckland Kids and Teens

CrossFit Auckland Kids & Teens are going off-site this Sunday 30th November for a day of fun and games at Pinehurst School Sports Field, 75 Bush Road, Albany.

Over the course of the term we’ve been integrating all age groups for certain activities in the form of “houses”, giving them a chance to get to know and work with their team mates. It has been great to see the “big kids” help the younger ones, and to witness the positive interaction across age groups.

On Sunday, the different houses will be working together to complete tasks and accumulate as many points as possible. We invite friends and family to join us to see what CrossFit Auckland Kids & Teens is about, and to meet the team!

When: Sunday 30th November, 10am to 2pm

Where: Pinehurst School Sports Field, 75 Bush Road, Albany

What to bring: Water bottle and trainers, plus some snacks such as fruit or nuts to keep the kids going on the day. Finally, we would suggest bringing sunscreen, a towel and possibly a change of clothes as some of the games have water balloons involved – plus we never know what New Zealand weather will bring!

We are looking forward to seeing you and the kids this Sunday!

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CrossFit Nutrition Prescription

Nov

24

2014

Have you taken the time to read the CrossFit nutrition prescription?

“In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.” Protein should be lean and varied and account for about 30% of your total caloric load. Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load. Fat should be predominantly monounsaturated and account for about 30% of your total caloric load. Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure suits those with moderate daily workout loads and the 1.0 figure suits a performance athlete.

Have you wondered about the reasons for this prescription?

In this article I look at the reasons behind these recommendations, and if you haven’t taken them on, I invite you to – most people are surprised at the difference they make.

Our genetic heritage and nutrition

We evolved as hunter gatherers and genetically our bodies run optimally when we eat in line with our genes. Would you feed a rabbit meat, or a lion grains? Many of today’s illnesses exist purely as a result of the mismatch between what we are designed to eat and how we actually eat. Here are 10 key ways our diet today is dramatically different from that of Paleo / Hunter & Gatherer diets, how this affects our health and how we can correct each by adhering to the CrossFit nutrition prescription.

1. The Glycemic Load of today’s diet is far too high
The glycemic load of a meal is the blood glucose load from digested carbohydrates of that meal. Imagine you’ve just consumed 2 cups of rice – which when digested gets converted into 20 teaspoons of pure glucose. This floods your blood stream minutes after you eat it. Your blood sugar levels are now high (you literally have sweet blood). In order to reduce blood sugar and send it to the cells you release a gush of insulin.Neither high blood sugar – which damages the delicate lining of blood vessels and increases oxidative stress, nor high insulin – which causes inflammation and fat storage, are healthy.Today’s diet is abundant in processed grains, sugars, starches and sweet fruits that simply did not exist in our past. A high glycemic load diet promotes hunger, cravings and overeating, and increases the risk of insulin resistance, type 2 diabetes, high blood pressure, heart disease, obesity, polycystic ovary syndrome, and acne.By eating mainly non starch vegetables and fruit with minimal starchy food and no sugar, we dramatically lower blood sugar load. By including lean protein and good fats with each meal we get further blood sugar control.
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2. The Fatty Acid Balance – our diets are now very high in Omega 6 and low in Omega 3, plus we have added chemically altered fats
Wild meats and plants have a much higher ratio of omega 3 fats (which are anti-inflammatory) to omega 6 fats (which increase inflammation) than farm raised, grain fed animals and poultry. Wild animal meat is also lower in saturated fat and higher in monounsaturated fat. Today’s diet also contains an abundance of chemically extracted vegetable oils that are high in omega 6, and other chemically altered fats that increase heart disease. These fats are used widely in the food industry.Paleo diets had a ratio of 2:1 omega 6 to Omega 3. Our diets today are around 10:1 or higher. Consequently we are producing an abundance of hormones that increase inflammation, especially silent inflammation, that cannot be felt, but over time increases risk of heart disease, cancer and dementia. Omega 3 deficiency is also linked with mental health disease including ADHD, bipolar disorder, depression and hostility.To mimic the fatty acid intake from wild meats we need to eat lean meat and add primarily monounsaturated oils to our diet (olive oil, raw nuts, avocado). A small amount of good saturated fat such as coconut oil may be used. Most people, unless eating a lot of oily fish will not get adequate omega 3 without taking a supplement. I recommend buying omega 3 that has guaranteed purity.Avoid chemically extracted vegetable oils which are too high in polyunsaturated omega 6.Totally cut out trans fats – a chemically altered fat found in fast food, commercial baking, deep fried food and peanut butter. Also cut out margarine as it contains the chemically altered interesterified fat, linked to increased insulin resistance. Don’t eat excess saturated fat especially from meat and dairy, as these increase LDL “bad” cholesterol.
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3. The Macronutrient Balance – the ratio of protein, carbohydrates and fat has changed
Dr Cordain and his researchers have analysed the balance of carbohydrate, protein and fat in the diets of many different hunter and gatherer races, and found that protein was 19 – 35% calories, carbohydrate 22- 40% calories and fat 28 – 47% calories. Dr Barry Sears designed the Zone diet using an average ratio of 30% calories from protein, 40% from carbohydrates and 30% from fat.The typical US diet contains protein, 15.5%, carbohydrates, 49% and fat 34%.By increasing protein and decreasing carbohydrate we decrease the risk of disease associated with high blood sugar, plus we get better appetite control and increased metabolic rate so weight loss is far easier.By roughly following Zone diet ratios you will easily hit this balance. Another way to hit this ratio is to have a palm size of protein at each meal, plus a lot of non starch veggies, a piece of fruit, and a little olive oil, avocado or nuts.
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4. Trace Nutrient Density – the amount of vitamins, minerals and phytochemicals in the food we eat today is very poor
In today’s world we are well fed yet undernourished. This is because the nutrient content of our most commonly eaten foods is extremely poor per calorie. White rice, bread, pasta and sugar are low or devoid of vitamins and minerals. Eating foods which mimic paleo choices mean that every calorie you eat is choc full of nutrients.Today’s dietary advice to eat lots of whole grains to get B vitamins is misplaced. When analysed and compared to fruits and veggies, cereal grains are B-vitamin lightweights. An average 1,000 calorie serving of mixed vegetables contain 19 times more folate, five times more vitamin B6, six times more vitamin B2 and two times more vitamin B1 than a comparable serving of eight mixed whole grains.On a calorie-by-calorie basis, the niacin content of lean meat and seafood is four times higher. By choosing lean meats, seafood, fruit and veggies, nuts and seeds, you will get a stack of minerals, vitamins, phytochemicals and antioxidants that far exceeds the recommended daily intake.
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5. The Acid/Base Balance – every food reports to the kidneys as either acid or base, we now have a high acid load diet
Once digested foods either report to the kidney as acid or alkaline. Foods that increase acidity are protein, grains and salt laden foods. Fruit and vegetables are alkaline foods. When you have a high acid load diet, calcium is pulled from the bones to buffer it – leading to osteoporosis. It can also raise blood pressure and aggravate asthma.The average New Zealand diet today is predominantly acid forming, with inadequate alkaline forming fruit and veggies.As protein is an essential nutrient, important for muscle repair and blood sugar control, you can’t reduce this. However you should avoid processed meat and cheese which contain large amounts of salt and increase the risk of heart disease and diabetes.Instead of choosing grain based carbohydrates like bread, pasta and rice, choose vegetables and fruit. By using the Zone balance and getting 30 – 40% of your calories from fruit and veggies you will get a net alkaline load. See this link for a chart of acid / alkaline foods.
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6. The Sodium/Potassium Balance – we eat far too much sodium and too little potassium
The imbalance in today’s diet of high sodium and low potassium promotes or aggravates diseases due to acid-base balance, as salt increases the net acid load to the kidneys. These diseases include high blood pressure, osteoporosis, kidney stones, asthma, stroke, and certain forms of cancer. Excess salt in the diet also impairs sleep. A low salt diet can help you sleep better. By cutting out processed & commercial foods and added salt, and eating potassium rich fruit and vegetables, this imbalance is corrected.
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7. The Fibre Content – we eat a fibre poor diet
Fibre is absolutely essential to health and at least 13 illnesses can result when you don’t get enough fibre in your diet. The Paleo diet is naturally high in fibre because of it’s abundance of fruits and vegetables. In fact it is 3 – 5 times higher than a typical American diet. Non starch vegetables contain 8 times more fibre calorie for calorie as whole grains. Common digestive problems typically disappear using Paleo food choices: constipation, heartburn, indigestion, irritable bowel syndrome, and gallbladder problems.
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8. The addition of large amounts of Neolithic / gut irritant foods that did not exist in our diets in Paleo times
Grains, legumes (includes soy and peanuts), and dairy foods were not part of the ancestral diet and have a number of problems, they irritate the gut, interfere with digestion of food and absorption of minerals. 1 in 10 people are known to be sensitive to gluten and most don’t know it, they have sub optimal health such as brain fog, depression, bloating and indigestion. Cereal grains, legumes and dairy are suspected in auto-immune diseases such as type 1 diabetes, multiple sclerosis and rheumatoid arthritis. Notice that grains and dairy are not in the CrossFit nutrition prescription! Try cutting out these foods completely for a month to see if this makes a difference to your health.
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9. We eat a chemical cocktail of additives
Today’s food – especially processed food has a plethora of chemical additives that did not exist even 200 years ago. Synthetic flavours, sweeteners, preservatives, colours, not to mention chlorine and other chemicals in water, and the leaching of plastics from packaging. These chemicals are being linked with a vast array of health issues like behaviour problems in children and decreased sperm count in men. Eat fresh, organic, in season, non packaged, non processed food wherever possible. If you use protein powders for convenience use pure whey or egg white, and if sweetened, use a brand such as Red8 that uses stevia (a natural herb) to sweeten.
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10. We eat too much food
When humans had to chase down animals and forage far and wide for edible plant foods, there was no place for gluttony as procuring food consumed much time and energy. Today food is far too easy to come by and we are surrounded by it. Most of us use little time and energy to get the calories we need for fuel. Obesity, heart disease, type 2 diabetes, cancer, increased oxidative stress, inflammation, declining health and early death result from overeating. By using the Zone protein prescription of .7 – 1 gram of protein per lb of lean body mass (this gives you the right amount of protein for muscle growth and repair) and balancing this with approximately 30% calories from fat and 40% from carbohydrates from nutrient rich food types, we reduce calories while providing a nutrient dense diet. In every animal tested from mice to chimpanzees calorie restriction plus nutrient density increases life span, but more importantly it decreases the slow decline of health – it keeps body and mind young and sprightly into very old age.
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Author Julianne Taylor

Bibliography
Cordain, Loren. The Paleo Diet. John Wiley & Sons, 2002
Sears, Barry. Enter The Zone. Regan Books, 1995

Visit CrossFit Auckland Nutrition

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Member Feedback;

Nov

20

2014

Your Questions Answered

Q: Is there something we could do, or that you would like to see at CrossFit Auckland that would be beneficial to you?

I would have said bring back 3x per week memberships, but I guess you have your reasons for cancelling them. So instead I would say a morning session that isn’t ridiculously early (i.e. 5.45am) but still a before-work option for those with more flexible hours, e.g. 7am. I do realise though that QuickFit is on then, and that we are now able to go to that (which I also appreciate :-)).

A: You are correct, we did have a reason for discontinuing the 3-class/wk membership. Those who’ve been with us going back a few years may recall that this membership was restricted access, so if a member booked and no-showed, the session was forfeited. It became a bone of contention for some members who felt they were being ripped off classes they did not, or could not attend. With our best value Unlimited membership costing about the same as the 3-class per week restricted membership, we upgraded all the 3-class folks to unlimited which resolved the dissatisfaction. From that time forward, we’ve had an Unlimited Club Membership philosophy where all CrossFit members have access to all the services on the regular timetable; there are no restrictions, and no extra charges for specialty classes such as XLR8, Barbell Club or Gymnastics WOD.

We hope the expansion of CrossFit Unlimited Club membership to also include QuickFit has given our members even more flexibility adding 7am, 12:15pm and 7:30pm training options Monday to Friday.  Obviously, because we have QuickFit scheduled in these shoulder timeslots, it is not possible to also have a CrossFit class at these times … and now CrossFit members have full club access expanding their options by another 15 sessions a week.

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