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Amy’s Treat Corner-Birthday Edition-Sun Butter Cream Pie

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Amy's Treat Corner-Birthday Edition-SunButter Cream Pie In this special birthday edition of Amy's Treat Corner Amy shows us how to make sunbutter birthday cream pie. Amy and I made this delicious treat in honor of Brandon's birthday. In the video, we share a couple of our favorite stories with B from the past few years. Happy Birthday B!! Here's the full recipe adapted from Julie Bauer's Paleo Cookbook: For the crust: 1 C raw cashews 1/2 C raw almonds 1/4 C melted butter 1/4 C unsweetened cocoa powder 2/3 C coconut sugar 1/2 tsp vanilla In a blender pulse together the cashews and almonds.  Then add in the other ingredients and pulse to a meal. Take a pie or tart pan and grease with coconut oil.  Then spread the crust in the pan and up the sides.  Put in freezer while you make the filling. For the filling: 2/3 C sunbutter creamy or crunchy 1/4 C honey 2-14oz cans coconut cream/milk (put in the fridge overnight and allow the cream to rise to the top) scoop the cream off and reserve the liquid for shakes :) 1 tsp vanilla 1/8 tsp cinnamon Optional you can add 1/4 C peanut butter protein powder ****1 envelope of gelatin -add in 1/2tsp at a time Put all ingredients in pan on med heat and stir till blended.  Turn heat to low and add in the **gelatin.  Till it thickens. Pull out Crust and pour filling into pan and put in fridge for 3 hrs. Decorate how you'd like - make some whip cream and add to the pie with chocolate drizzle on top !

What is leaky gut?

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What is leaky gut?-CFSB Wellness Wednesday Have you ever heard people use the term "leaky gut"? Were you confused about they were talking about? You're not alone. This video is meant to clear up that confusion and explain what leaky gut is. Leaky gut (or what's more properly known as intestinal permeability) is a subclinical condition in which the following two things happen: 1. Things that shouldn't be getting into your blood stream (fungi, bacteria, viruses, undigested food particles) are "leaking" into the bloodstream due to a compromised intestinal barrier. 2. You're not absorbing nutrients the way you should be because the lining of your small intestine is damaged. Put simply: With leaky gut too much bad stuff is getting into your bloodstream that shouldn't be there, and not enough good stuff (i.e., nutrients) is getting absorbed by your body. Leaky gut has been implicated in all sorts of chronic health conditions. Getting to the root cause of many of these chronic health conditions often involves the need to heal leaky gut.

What Kind of Relationship do you have with Food?

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What Kind of Relationship do you have with Food?-CFSB Wellness Wednesday Do you eat to live or live to eat? Do you use food as reward and punishment? Are there foods that you currently eat that go beyond being merely delicious and instead become addictive? We talk about all of these issues in more in one of our first videos about the psychology of eating. When it comes to eating to live versus living to eat, each of us should maintain a balance between the two. We don't want to just use food as fuel with absolutely no enjoyment. Food is an important part of cultural, religious, and national celebrations. But at the same time we don't want to be people who live to eat and pay no attention to the nutrient content of food. Most people today are way way too far on the "live to eat" side of the spectrum and they've lost balance with the "eat to live" side. If you feel like you might have an unhealthy relationship with food this video will offer some suggestions as to how you can restore a healthy relationship with food.

Nikki’s Story-Eating Healthy while Flying Most Weeks for Work

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Nikki's Story-Eating Healthy while Flying Most Weeks for Work-CFSB Wellness Wednesday In this video Nikki tells us about her journey of losing 23lbs, 1.5 inches off her waist, and 3 inches off her hips. Nikki's situation was unique for a couple of reasons. First, in addition to having a family to take care of, Nikki basically has to fly most weeks for work, which initially seems like it would make good food choices much harder. However, Nikki explains in the video how she just had to make a few not-so-hard changes to her way of doing things like going to Whole Foods rather than a fast food place when she's in another town. Second, Nikki lost a little weight during month 1 when we gradually transitioned her to real food. But she really did amazingly well in month 2 when we did the Whole30, and at that point she lost 20lbs in the space of a month. Sometimes the Whole30 is really the catalyst that makes the difference for people in terms of weight loss. Nikki, you did an awesome job with everything, and we're all so proud of you! Keep up the great work! Are you looking to looking to lose weight, be healthy again, and kick ass at life? Schedule a free 30-min one-on-one nutrition consultation with CFSB Head Nutrition Coach Robby Gustin to see how our nutrition programs can help you achieve those goals. Click here to sign up: https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667

Why stress is killing your sex drive and your gains in the gym

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Why stress is killing your sex drive and gains in the gym-CFSB Wellness Wednesday If you ask most people whether stress affects sex drive, mood, and gains in the gym, they'll almost certainly say "yes!" However, very few people would be able to tell you WHY that's the case. Furthermore, it's really important to understand the biological reason why this is the case in order to actually fix the issue at a root cause level and not just pay for a bunch of band-aid supplements for the rest of your life. In short, when you are chronically stressed your body preferentially makes cortisol, your master stress hormone, instead of DHEA, your master anabolic hormone. Why is that important? Because DHEA is the parent of the estrogens and testosterone, and those both directly impact both sex drive and gains in the gym. Taking hormone replacement supplements or testosterone boosters are just temporary bandaids that do not fix the underlying issue AT ALL. Unless you get a handle on your stress and cortisol levels you'll never get to the root cause of sex hormone deficiencies, which cause lower libido and fewer gains in the gym. P.S. I mistakenly wrote down the wrong test number down on the whiteboard for the salivary hormone test. It's the BioHealth 205 test not the BioHealth 401H, which is a stool pathogen test. We run both BioHealth 205 salivary hormone panel and the DUTCH urinary hormone profile here at CrossFit South Bend through our Functional Diagnostic Nutrition® program.

Amy’s Treat Corner-Chocolate, Caramel, and Coffee Almond Bark

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Amy's Treat Corner-Chocolate, Caramel, and Coffee Almond Bark In this edition of Amy's Treat Corner Amy shows us how to make Chocolate, Caramel, and Coffee Almond Bark. Here's the recipe: Coffee Carmel Chocolate Almond Bark Step 1- roast 1/2 C sliced or whole almonds on pan for 5-10 mins depending on thickness of almonds. (You'll have to chop whole ones if you use those) Step 2- melt in microwave or double boiler 1 1/2 C  dark choc chips Step 3- take melted choc and add in: 1tsp vanilla, espresso or instant coffee grounds Step 4- line baking sheet with Parchment paper Step 5- spread  choc over parchment paper Sprinkle nuts, Carmel and sea salt ***carmel sauce- on top of stove melt -1 C heavy cream or full fat coc milk -1 C fine Maple or coc sugar -1 Vanilla bean split in half (could omit if you don't have) -1 tsp vanilla -1/4 or pinch of sea salt (bring to a thick consistency around 5-7 mins) Step 6- put in freezer for 15 mins then crack and enjoy.

Wild Planet Seafood: 2016 CrossFit Games Special Edition

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Wild Planet: 2016 CrossFit Games Special Edition-CFSB Wellness Wednesday In this special 2016 CrossFit Games edition of Wellness Wednesday, I interview Karen of Wild Planet seafood. Wild Planet is one of the best companies out there for sustainably caught fish and seafood. Seafood is one the healthiest proteins we can consume and most of us don't get enough of it. Wild planet products are: -Cost effective -Sustainably Caught -Super Healthy -Very Portable and Shelf Stable I don't get any money from their company, I just happen to like their products and their mission. Next time you're looking for a good protein snack check out Wild Planet products.

Carrie’s Story-What’s life like 1 year after a Whole30?

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Carrie's Story-What's life like 1 year after a Whole30?-CFSB Wellness Wednesday Almost exactly a year ago we published Carrie's story about her recent experience with her first Whole30. If you didn't originally get a chance to read that, you can check it out here: http://crossfitsouthbend.com/carries-story/ In this video we wanted to see how Carrie was doing health-wise one year after her first Whole30. The headline: she's doing great and she and her family are eating this way the majority of the time while still occasionally having treats for special occasions. Remember, eating healthy is not about doing a 30-day cleanse, diet, or fad and then returning to bad eating habits for the rest of the year, even if it's the Whole30.  Eating healthy is about making a long-term lifestyle change where one chooses to eat healthy food the vast majority of the time while avoiding unhealthy food unless it's a special occasion. Carrie's a great example of that mentality. Congrats on sticking with it Carrie, and keep up the great work!! Are you looking to looking to lose weight, be healthy again, and kick ass at life? Schedule a free 30-min one-on-one nutrition consultation with CFSB Head Nutrition Coach Robby Gustin to see how our nutrition programs can help you achieve those goals. Click here to sign up: https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667  

The New Nutrition Facts Label-What You Need to Know

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The New Nutrition Facts Label-What You Need to Know-CFSB Wellness Wednesday In this video I talk about the recent changes to the nutrition facts label. While there are a number of changes to the new nutrition facts label, some of which are good but very long overdue, it's still not the most important thing to pay attention on the back of a food. The most important thing to pay attention to on a food label is the ingredient list not the nutrition facts. Another way to put this, which I have emphasized over and over with our Wellness Wednesday videos is that food quality matters far more than food quantity. Food quantity is still important but not nearly as much as food quality. Furthermore, the healthiest foods typically don't have ingredient labels or nutrition facts at all. In my very first Wellness Wednesday video on how to read an ingredient label I said that the ingredient label was far more important from a health perspective than the nutrition facts label. A year later even with the new nutrition facts label I 100% stick by that claim. If you're interested you can watch that very first video here: https://www.youtube.com/watch?v=KvZFnrZNDYU&index=1&list=PLRX7liyY7_etqqMdnRupipZgxCn-xdTFx

Amy’s Treat Corner-Patriotic Blueberry Banana Muffins

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Amy's Treat Corner-Patriotic Blueberry Banana Muffins In this month's edition of Amy's Treat Corner, Amy shows us how to make some patriotic blueberry banana muffins in honor of July 4th. Yes, this video is coming out a couple weeks after July 4th, but that's only fitting in Indiana where apparently every weekend in July is technically July 4th if you're judging by the sound of fireworks. Can you tell I'm not originally from this area? :) Enjoy! Blueberry Banana Muffins Heat oven to 325 degrees 4 eggs 5 Tbsp Honey 4 Tbsp coconut oil (melted) 1 tsp vanilla or almond extract 2 Bananas (I like to heat up and mash ) **mix all these wet ingredients 1 C Almond flour 1/2 tsp baking powder 1/2 tsp cinnamon **add in dry ingredients (mixture will still be runny not thick) Grease with coc oil or flour spray or muffin liners. Fill to top and bake 8-15 mins depending on muffin size pan.