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Are all carbs created equal? Glucose vs. Fructose

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Are all carbs created equal when it comes to health? Definitely not. It's a very common mistake to think that carbs and sugar are the same, but they're not. Sugar is a type of carbohydrate, but there are other carbohydrates that are not sugar. Glucose based carbs like rice, white potatoes, corn, oats, etc.: -Are filling, and are less likely to produce cravings -should form the foundation of your carb intake -can be utilized by any tissue in the body (brain, muscles, etc.) -Can be had in quantities up to 300-400g a day depending on someone's carb tolerance. -We suggest somewhere around 100-200g a day for most people Fructose and sucrose based carbs like fruits, sugar, etc. -Are more likely to produce cravings -should NOT form the foundation of your carb intake -are primarily metabolized by the liver -Should ideally not be more than 50g a day from a health perspective. It's entirely possible to eat plenty of healthy carbs from glucose based sources while minimizing sugar intake. So, while fruits and infrequent sugar consumption can be an added layer on top of an already healthy diet they should definitely not form the foundation when it comes to carb intake.
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Fry Wall + Halloween Dogs

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In this video we talk about one of my favorite kitchen gadgets, the fry wall. It's a great way to keep your stove top from getting grease splatter on it, and it's a great way to keep leafy greens from falling out of the pan. But, in reality, that's really all a pretext to show your our dog's halloween costumes :) We've got Remi (yellow), Rocket (black), and Jäger (brown) all dressed as ghostbusters for Halloween, with Lila (silver lab puppy) as the ghost/skeleton for Halloween.
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CFSB Nutrition-Tyler’s Story

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In this video we talk with Tyler about his experience with our one-on-one coaching. During our program Tyler was finishing up his MBA program at Grand Valley State, while working in the field of sustainability at Inovateus Solar. Needless, Tyler was and is a busy man. Yet, he still found time to dedicate to improving his health because he fundamentally believes that when body, mind and spirit are all healthy and in line everything else in life falls into place. During Tyler's program -he had better energy -less stress -he gained more control over his food choices -he had fewer cravings -he dedicated himself to truly improving his overall We're super proud of you Tyler and all your accomplishments!
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How much fat should you eat?

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Is "healthy fat" a contradiction? Far from it. Fat is crucially important for so many different aspects of your health. But from a macros perspective one of the most important things to consider when it comes to fat is that it should be your body's main fuel source for pretty much every daily activity under 70-80% exertion. The most a human can store in glucose (carbs) is a few thousand calories, meanwhile the leanest human body on Earth has hundreds of thousands of calories in fat in storage. The range of fat we can consume ranges from the super low 10-15%, for a super high carb low fat diet like a bodybuilder diet, all the way to the other end of the spectrum with 70-80% of cals coming from fat in a ketogenic diet. Both can work, it just depends what the goal is (weight loss, performance, health, etc.) For most people just looking for general health and wellness somewhere between 40-60% of calories is a good place to start, which amounts to about 100-200g of fat a day for an average adult. Remember that fat has roughly 9 calories per gram unlike protein and carbs which have only 4 calories per gram. Assuming 3 or so meals a day this amounts to 1-4 tablespoons of fat per meal. Remember that there's roughly 14g of fat per tbsp, and that your fat will be coming from the protein you're consuming (e.g., ground beef) but also the oils you use to cook with (e.g., olive oil).
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Skinny Fat: A Tale of Two InBody Scans

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What are you made of?
 
Lots of fat and little muscle, or lots of muscle and little fat.
 
That's the question the InBody scan answers.
 
In this video we talk about two adult women who are the exact same weight, and yet person #2 is way healthier and more fit than person #1 because she was way more muscle and way less fat.
 
Put simply, person #1 is skinny fat. Meaning, they seem skinny because their weight is normal but most of that weight is fat, not muscle.
 
They both weigh 125lbs.
 
Interestingly, person 2 is 4 inches shorter than person #1 and yet she's still healthier and more fit at 125lbs.
 
According to the InBody scan
-Person 1 has lots of fat and little muscle.
-In fact person 1 according to the InBody scan needs to lose 15lbs of fat and gain 11lbs of muscle even though her BMI is excellent according to the height and weight charts.
-If it wasn't clear already BMI is a very problematic measurement because it doesn't take account of the balance of muscle and fat.
 
Meanwhile person 2
-Has lots of muscle and minimal fat.
-Her InBody is nearly a perfect "0/0" where she has 0lbs of muscle to gain and -3.3lbs of fat to lose.
-Again, you would think because this person is 4 inches shorter weighing 125lbs would be worse for her than person 1, but that's not the case.
 
What's the moral of the story? Weight, BMI, and height and weight charts have lots of problems. For overall health and fitness what matters is the overall balance of muscle to fat, which a scale can't tell you but an Inbody scanner can.
 
Interested in seeing what you're made of? You can come on out to CFSB to get an InBody scan to find out your balance of muscle to fat.
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A 30-second guide to off-plan foods

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In this super short video we discuss the ideal three criteria to follow when having completely off plan foods. Ideally, make sure: 1) It's for a food you really care about or that's really worth it 2) The experience is shared with people you really care about. 3) That it's a legitimate special occasion not a random Tuesday At CFSB Nutrition we firmly believe the following three things. 1) There is more to health than food, and there is more to life than health. 2) That being said, there's a gigantic difference between eating whatever you want on a random Tuesday evening because you're stressed from work, and having something you really enjoy once a year on your birthday with friends. 3) No one in the history of humanity ever got fat, sick or diabetic from eating whatever they want just on the single days of Christmas, Thanksgiving, and their birthday, for example. It's not those single days that get us, it's all the days in between.
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CFSB Nutrition-Angie’s Story

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Today we sit down to talk with Angie about her journey through our one-on-one coaching program. During the program Angie: -took control of her eating and her health -found out she didn't need to have things like chocolate every day by paying attention to how food made her feel -figured out that dairy was a major cause of skin flare ups for her -her sleep was much better -changed the way she responded to and thought about cravings -was able to share what she learned about healthy eating with her family to help not just this generation but future generations as well. From my perspective, working with Angie was definitely an awesome coaching experience. People always ask me: "Does the program work? Will I get results?" and I always say "Yes...if you do it". That's the key bit, actually putting in the hard work and doing it. Angie's a perfect example of someone who put in the hard work and got results. She also learned a lot about herself and her relationship with food. Congrats on all your progress Angie! We're super proud of you!
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Herculean Meals-Now at CFSB!

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We're proud to announce that we've officially started carrying Herculean frozen meals at CrossFit South Bend.
 
These meals are a healthy and convenient option when you don't have time to cook.
 
-They have real whole food ingredients
-They tell you their exact calorie and macronutrient contents on the front of the package so you don't have to weigh and measure anything
-They're frozen so they'll stay good up to 6-12 months
-They can be thrown in the oven or microwave for quick preparation
-They're a great option when you don't feel like cooking or when you are in a rush.
 
They're $10 a meal,. You don't need to be a CrossFit South Bend member to buy, but you do need to come in to CrossFit South Bend to buy them.
 
We sincerely hope you give them a try, and we hope that they lead to the inclusion of more real whole food in your life.
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Carbs-Special Considerations

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In this video we talk about certain special considerations that should be taken into account, from a macronutrient perspective, when talking about carbs.
 
1. Fiber vs. Sugar
 
-Not all carbs are created equal. Fiber, generally speaking, is fairly healthy, while sugar is fairly unhealthy.
-When calculating your macros in MyFitnessPal or some other app, it's not just the total daily amount of carbs that matters, it's the kind of carbs.
-If you got 150g of carbs from sugar, via a ton of fruit let's say, that would be way less healthy, than 150g from vegetables where 50g are from fiber.
 
2. Net Carbs
 
-Related to the issue of fiber vs. sugar is the issue of net carbs.
-Net Carbs=Total Carbs-FIber
-Take green beans for example. If you made 1lb of green beans for example that would be 28g of total carbs, 11.2g of fiber, and 11.2g of sugar.
-Since we don't really digest/absorb fiber in the same way as glucose or fructose you could actually subtract fiber from the total.
-So, that same 1lb of green beans would be only 16.8g of NET carbs when you subtract the fiber out.
 
3. Raw vs. Cooked
 
-Lastly, when weighing and measuring your carbs make sure you measure them raw (i.e., uncooked). This is for two reasons.
-First, the nutrition facts label on the back is specifically for the raw food.
-Two, how you cook it will drastically change it's weight.
-For example, imagine weighing spinach before it's cooked and after it's cooked. Huge difference.
 
We hope you find this video useful.
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The Benefits and Drawbacks of Different Ways of Eating

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Nothing in life comes without trade-offs. Nothing. Want to get married? Trade-offs. Want to stay single? Trade-offs. Want to go to college? Trade-offs. Want to avoid college? Trade-offs. The same is true with food. Every single way of eating has trade-offs. Every. Single. One. Paleo, Keto, Macros, Vegan, Vegetarian, Raw Food all have trade-offs. There is no way of eating that is simultaneously the cheapest, the best tasting, the most convenient, the healthiest, the best for performance, etc. You can clearly see how trade-offs come in to play with the way most Americans eat today. The two main idols Americans worship today when it comes to food are cost and convenience. Most Americans think food should be as cheap and convenient as possible. It’s no coincidence that our health has taken a dive as a result of this attitude towards food, among other things. Because every way of eating has trade-offs does this mean no way of eating is better than any other? No. It just means that what is better or worse for someone depends on their individual goals. What’s true for one person in terms of what’s best won’t necessarily be the best for someone else. In this video I talk about all the benefits and drawbacks of different ways of eating so you can get a sense of what might be best for you given your goals.