6 Week Clean-Eating Ladder

If you have stepped foot in a Relentless class, there is no doubt you've heard your coach discuss nutrition. As much as we want to believe that if we workout we can look exactly how we want, this is rarely true for most. My 8am Tu/Th Athletic Training class at Barton Hills is coming together to support each other on their nutrition goals. Below is the plan I mapped out for them to get started. It is a 6 week process and each week builds upon each other.

I know there are those few people who can jump in cold turkey and eat super clean and not think twice about it; however, for the ones of us who need structure and a step-by-step process to change our eating habits, I think balance and small changes over time lead to tremendous success. Knowledge about nutrition is great, but if you have no clue how to implement that knowledge you are spinning a vicious cycle.

1. Week 1: protein packed breakfast with veggies as carbs. No fruit at breakfast. Drink a minimum of 1 gallon of water daily.
2. Week 2: same as week 1 + protein packed mid-afternoon snack. No fruit at snack.
3. Week 3: same as week 1, week 2, + 3 salads per week at lunch or dinner. Salad includes lots of kale, spinach, olives, avocado, chicken/beef/fish, artichokes, mushrooms, olive oil & vinegar as dressing, etc. No fruit or cheese on salad.
4. Week 4: same as week 1, week 2, week 3 + max of 1 dessert a week
5. Week 5: same as week 1, week 2, week 3, week 4 + 3 dinners per week full of protein, vegetables, and healthy fats. No bread, pasta, rice,  or white potatoes at these 3 dinners.
6. Week 6: same as week 1, week 2, week 3, week 4, week 5 + 5 salads per week at lunch or dinner & 5 dinners per week full of protein, vegetables, and healthy fats. No bread, pasta, rice,  or white potatoes at these 5 dinners.
7. Week 7 and on: Maintenance. Apply the guidelines from week 6 and challenge yourself to go an entire 6 days of eating clean for all meals.

Feel free to jump in with my class and take on this 6-week journey. Share your successes in the comments section below. 3, 2, 1 GO. No excuses.

Shopping Spree

Last Friday I took the 12-year old Showouts on an educational shopping trip at Sun Harvest. They learned the difference in carbohydrates, protein, and fat. How to read nutritional labels. What to look for in the ingredients of food products. The importance of shopping the perimeter of the grocery store. Our goal was to leave the store with a basket full of new items they have never tried, and a note pad full of ways to prepare different foods to share with their parents.

We left with the following: Swiss chard, eggplant, prickly melon, almond milk, coconut, Blender Bottle shaker, coconut oil, Garden of Life bar, and a few other items.

I am so proud of these ladies and their 1st 2-weeks of training and nutrition education. They have tried a new vegetable each day and are drinking water in place of sugary drinks.

What steps are you taking daily to improve your quality of life and/or your kids?

Weigh & Measure

Do you weigh and measure? I will admit I was very hesitant to Zone. The thought of weighing and measuring food sounded crazy to me and a bit over board. Simply eating Paleo or gluten-free/dairy-free was a much better philosophy for me. Two weeks ago I decided I would give the Zone a try and see what I thought.

The first day I was made aware very quickly that I was not eating near enough carbohydrates. When you get your carb sources from mainly vegetables and 1 block of fruit that ends up being a lot of food. I also realized that I was eating far too much "good" fat. Avocados, almonds, walnuts, almond butter, coconut oil, olives are just grand--but too much of a good thing will not get you to your fitness goals.

My scale (pic above) is my new best friend. It really helps me with getting enough protein in my diet and not going under or over. I highly recommend getting one. I found mine at Central Market for $25.

I am all about balance so I will not take the weighing and measuring to the extreme. However, I do challenge each of you to take it up a notch. Zone your meals and snacks for a week and watch the changes take place.

I am available for Nutrition consultations if you need some help tweaking and figuring out your Zone blocks. I am at 6 block carbs, 14-15 block protein, and 18-20 block fat. Every one is different. It is important to find out what works best for you and your goals.

Level II Nutrition Meeting at CrossFit Central on Tuesday, October 2oth at 7:00PM. In order to attend you must bring 30 days of completed food logs with you.

Nutrition 101

On Friday I had the opportunity to educate over 300 male and female athletes at Barbers Hill High School on nutrition during each of their athletic periods. The information focused on quality of foods; defining carbohydrate, protein, and fat; fueling the body through out the day; post-workout food sources; water; and a grocery shopping list.

The athletes asked multiple questions. They were made very aware of how little vegetables they consume; how often they do NOT eat; and the importance of understanding that food is fuel for the body and must be consumed through out the entire day. Not once a day.

I had a blast leading the discussion and felt 100% in my element!!!! I was so thankful for having the chance to discuss the importance of the base of the pyramid for the development of an athlete.

I challenge every parent to educate their kids on nutrition. I also challenge every student athlete to take ownership of their life and learn more about nutrition. Robb Wolf and the Paleo Diet provide a wealth of knowledge. And if you do not know where to begin, ask a CrossFit Central coach. We are here to help the community raise up healthy and fit individuals.