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What are your top 5 special occasion foods?

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In this video we talk about making a list of your top 5 special occasion foods. Why would you do this? Put simply, to help you avoid food temptation. Many times when we're dealing with some sort of special occasion (birthday, wedding, party, anniversary, etc.) we have a tendency to have not-so-healthy food just because it's there not because we really care about it. This list is meant to help you get crystal clear in your mind about which foods are truly worth it to you. Why is that helpful? Because, in the moment, while you're at one of these special occasion events having this list can help you easily determine which foods are truly worth it and which aren't. It's also especially helpful when you pair it with a special occasion calendar. Those two in combination really help you keep completely off-plan food to a minimum and they help you make sure that that food is something that's really worth it to you and is only for a special occasion. Does this mean you have to have these foods at a special occasion if they're there? Of course not, you can still decide in that particular moment that the food isn't worth it if you're just not into it at that moment. Does making this list mean your top 5 foods will never change? -No, they can certainly change over time some will fall off the list while others will be added
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Are White Potatoes Healthy?

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Are white potatoes healthy? In short, yes! In order to see whether white potatoes are healthy it's helpful to go through our 5 rules for determining nutritious foods. 1. Are white potatoes nutritious? Yes they are, and they're as nutritious if not more so than sweet potatoes. 2. Are white potatoes good for blood sugar? It depends. It's highly individual. Some individuals get more of a blood sugar spike from sweet potatoes while others get more of one from white potatoes. For more details on the individual nature of blood sugar spikes check out my video on that subject here:         Can rice spike your blood sugar more than a cookie?      Post-workout for healthy people white potatoes can be great. Furthermore, white potatoes contain a compound called resistance starch which can help with blood sugar, which sweet potatoes do not contain. 3. Are white potatoes addictive? It depends. They can be if they're French Fries or chips, but roasted potatoes with olive oil aren't really addictive. 4. Do white potatoes promote healthy digestion? They can, it depends on the person. But they're no more or less harmful or helpful than sweet potatoes. 5. Do white potatoes contribute to chronic and systemic inflammation? Generally speaking no, but for people with autoimmunity, white potatoes can cause issues for a very small subset of people. So overall, potatoes are a real whole nutritious food, and the main reason there's a stigma is due to the fact that we typically have them as fries, hashbrowns, and potato chips.
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Dave’s Story-Part I

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In this video we sit down with Dave who signed up for six months of one-on-one nutrition coaching at CrossFit South Bend. Dave's a busy guy. He's a real estate agent (be sure to check him out if you're looking to buy or sell a home). He has a family, and he travels for work. So he has a lot of commitments he needs to balance while he's trying to get healthy and lose weight. Furthermore, Dave had tried the Whole30 before, and it worked pretty well for a short time. However, it was hard for him to keep it going long term. In the video we talk about how we made eating healthy manageable  with all of Dave's commitments, and how we were able to make this way of eating more of a long-term lifestyle rather than a short-term diet. In the first half of Dave's program he accomplished the following. -Dave lost roughly 30lbs during his first part of his nutrition coaching program -He lost 5 inches off his waist, and 3 inches of his hips -Putting on clothes that fit well a year or so ago, just don't fit any more because they're too big -Gym recovery is a lot better -Cravings are basically gone, and he generally doesn't feel as hungry. -Used to have a lot of Diet Coke, but hasn't had one for a long time since we started Congrats on all your progress Dave! You've done a great job thus far! We're super proud of you! We'll be back in a few months with Part 2 of Dave's Story.
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Is Fruit Healthy?

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Put simply, yes fruit is healthy. However, there are some important things to keep in mind when eating fruit. -Fruits and vegetables are not on the same nutritional playing field. You could go the rest of your life without eating another piece of fruit and as long as were eating quality protein, vegetables, and healthy fats you most likely would not be nutrient deficient. -However, if you never had another vegetable you would almost certainly be nutrient deficient. -Generally, you should eat your fruit instead of drinking it. In other words, an orange is a lot healthier than a glass of orange juice. -Fruit works best as a finisher to a meal or a snack rather than as a full-on meal especially when it comes to breakfast. -It's a good idea to prioritize lower glycemic (i.e., lower sugar) fruits like berries when having fruit. -Ideally try to buy apples, grapes, and berries organic since they tend to have the most pesticides and you eat the skin directly whereas you don't need to worry quite as much about buying orange, bananas, and pineapples organic.
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Calories 101

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In this video we give you some basic insights into food calories What are food calories? They are a measure of the energy contained in a given amount of food (for all you science folks out there I realize that food calories are kilo calories and that the technical definition of calorie is more involved) What are food calories made up of? Protein, carbohydrates, and fat Protein contains 4 calories per gram Carbohydrates contain 4 calories per gram Fats contain 9 calories per gram How many calories do you need? It depends on your activity level but most people need at least 1400-2000 calories a day without any activity just to meet their calorie needs Are calories the end all and be all of weight loss? While calories are ultimately important for weight loss they fail to take account of the nutrients in a food, its effect on your blood sugar, the psychologically addictive nature of the food, and it's propensity for inflammation on the body. All of those other factors are crucially important for weight loss. So, while calories may be important for weight loss those other "food quality" factors can't be ignored
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What got you here, won’t get you there

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The two primary ideas we'll be talking in this video are the following. 1. What got you here won't get you there What does this mean? It means that progress isn't linear. It's typically (although not always) easier to lose the first 10lbs than it is to lose the last 10lbs. The closer and closer you get to your goal the harder and harder it is to keep losing weight. You need to start doing extra things like more exercise or calorie counting to get you past that plateau point. So, if you're looking to lose 30lbs it's typically going to be easier to lose pounds 1-10 than pounds 21-30, and it's typically going to require extra effort the closer you get to your goal. 2. What you need to get to your goal weight isn't the same thing you need to do once you get there What does this mean? Let's say your goal is to lose 30lbs. Initially to lose that 30lbs you're going to have to expend a good amount of effort to lose that 30lbs. However, once you lose that 30lbs the amount of effort to stay at that weight is less. For example, it may be necessary initially to drop calories from 2500 to 2000 until the weight is lost and then once they get to that point they can go back up to 2500 calories (potentially to maintain) If you keep these two ideas in mind on your path to losing weight and getting healthy it will allow you to have a realistic view of your how to get where you're going and how to stay there once you get there.
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Intro to Macros

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In this video we give you a basic intro to the concept of macros. First of all, what are macros? -The term "macros" refers to macronutrients. Macronutrients are nutrients that we need in "macro" amounts, typically 1 gram or higher in order to fuel ourselves. These are things like proteins and fats. This is in contrast to micronutrients, which are nutrients we typically need in "micro" amounts like milligram or microgram amounts. These are things Vitamin D, iodine or CoQ10. What are the main macronutrients? -The three main macronutrients are proteins, carbs, and fats. When someone asks, what are your macros what are they asking? -They're asking for the relative balance between protein, carbs, and fat in your diet. Are there any major differences between the three main macros protein, carbs, and fat? -There are many differences, but the main one to consider when balancing macros is that protein and carbs have 4 calories per gram, whereas fat has 9 calories per gram. What are some examples of different macro programs? -Bodybuilding: high protein, high carb, low fat -Ketogenic: moderate protein, very low carb, very high fat What determines your macros? -A lot of it depends on your health status and your goals, and we'll talk about this in more detail in future videos. Should you worry about macros? -In my opinion, they are worth taking into account, but only once you have quality real whole food in place. Worrying about macros when you're eating junk food isn't worth very much.
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Mari’s Story-No More Cankles

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In this video Mari tells us about her journey through our one-on-one nutrition coaching program.
 
-She reached 145lbs which was EXACTLY her goal weight at the end of her three-month program
-She lost 11lbs of fat as measured by our InBody body fat scanner
-She has way more energy
-She is lifting more weight in the gym
-She has way fewer cravings
 
Oh, and did I mention she did it all as a vegan and a Notre Dame grad student?
 
I have to say, from my perspective as a coach, Mari started out as an admitted carb and sugar-holic, but then she became super disciplined and put in the hardwork to achieve her goals.
 
Mari you did such a great job and we're all super proud of you! Keep up the great work!
 
If you or someone you know is interested in one-on-one nutrition coaching you can book a free 30min session to discuss your goals and how we can help you get there with the following link:
 
 
[P.S. Just to clarify, the title "No More Cankles" was Mari's chosen title for her video]
 
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Why isn’t everyone skinny and rich?

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Why isn't everyone skinny and rich? If we all know that we should be eating healthy and that we should save more than we spend, why are the vast majority of people overweight and in debt? The answer is deceptively simple: Knowledge is not enough, not by a long shot. Especially with things that involve temptation like food and money. In my experience as a health coach knowledge is 10% of the equation, at most, and implementation, habit formation, and accountability are 90% of the equation. Emotion and temptation will ALWAYS defeat reason and rationality, unless we develop a habit to counteract those tendencies. So, how do we overcome this situation? One of the most effective ways to overcome this situation is to hire a coach. A coach is someone who holds you accountable to your goals, even when your motivation is waxing and waning. The best financial advisors have their own financial advisors. Therapists have their own therapists. I personally have my own health coach, and I don't know of single CrossFit coach at CrossFit South Bend who programs workouts for him or herself. Why? Because "any lawyer who represents himself has a fool for a client" We all have a tendency to short change our goals if we're only accountable to ourselves. However, hiring a coach is one of the most effective ways to reach your goals. If you're truly serious about your goals, then you should hire a coach to help you. It will be the best money you ever spent, and you'll definitely get closer to your goals way more effectively and efficiently than you would on your own.
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Thyroid Talk with FDN Practitioner Robby Gustin

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Getting to the Root Cause of Thyroid Issues Do you feel tired all the time? Do you have trouble losing weight? Do you have low libido? Do you feel cold in your hands and feet a lot? Do you feel chronically constipated? It may be your thyroid The numbers of people with thyroid issues are increasing every year. The conventional medical approach for most thyroid disorders is to put someone on prescription thyroid medication for the rest of their lives. While this can be necessary sometimes, more often than not it’s not fixing the real cause of the issue. In this talk Functional Diagnostic Nutrition® practitioner and Head Nutrition Coach at CrossFit South Bend, Robby Gustin, will explain how to get to the root cause of what’s causing any thyroid issues you may be having. Things like nutrition, exercise, sleep, stress reduction, and temporary natural supplementation can do a tremendous amount to heal the thyroid without having to be on prescriptions for the rest of one’s life. Come learn the true cause to most thyroid issues, and how you can begin to optimize your thyroid function naturally. We look forward to seeing you at the talk! Talk Details: Where: Any Lab Test Now, Mishawaka When: Tuesday January 30th 2018 at 6:00pm Cost: Free to the Public