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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.
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Never Gonna Give You Up, Never Gonna Let You Down-Olivia’s Story

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In this video we sit down with Olivia G. to talk about her journey with the CFSB Nutrition Coaching program. For those of you who don't know Olivia her favorite song is "Never Gonna Give You Up" by Rick Astley, which she would routinely play multiple times on her way to the gym. Thus, the title of her story. During the program she:
  • Lost 10lbs of body fat and 3 inches off her waist even though she was at a pretty healthy weight to begin with
  • Still made progress even though traveling for 11 out of the 12 weeks we were working together and she was in her last semester of Law School
  • Was surprised at how easy the transition was to eating healthy because she didn't feel like she was changing everything all at once
  • Felt like eating this way long-term is definitely sustainable.
In terms of Olivia's Non-scale victories she:
  • Had improvements in her digestion
  • Said her workouts have been easier and recovery has been better
  • Said her headaches has made a big difference
  • Said her emotional eating improved things a lot
Congrats Olivia on all your progress! We're super proud of you! Interested in improving your nutrition like Olivia did? Sign up for a free 30min nutrition consultation with the following link: https://crossfitsouthbend.as.me/initialnutritionconsultation
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Mascarpone-A Delicious Whole Food Treat

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What is Mascarpone? It's technically a type of Italian Style Cream Cheese. It's a delicious summer treat that goes really well with fruit, chocolate, etc. What makes it different from other dairy products? -It's creamier and less tart/sour than yogurt with way fewer carbs and sugar -Unlike ice cream you can keep it in the fridge, and it has no added sugar or artificial ingredients -In my opinion, it's much more neutral (i.e., less tangy) than regular cream cheese -Unlike whipped cream, which takes time to be made if it's home made, or has sugar/artificial ingredients if store bought it has no added sugar or artificial ingredients. If you're into keto or tiramisu this is the dairy treat for you. It has minimal ingredients, and is perfectly fine if you tolerate dairy.
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CFSB Nutrition-The Power Of Macros

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Just a reminder: This weekend we're having a Get Shredded, Get Strong Nutrition seminar where we'll be talking about calories and macros. Register with the link below. https://crossfitsouthbend.com/SQ-18771/nutrition-seminar/ In this video we talk about the power of macros. First of all, what's a macro? The term "macro" refers to a macronutrient, which is a nutrient we need in gram or larger amounts. What are the three main macros? Protein, Carbs, and Fat. As you can tell from the chart in the video, there are lots of different ways to split up 2600 calories (or any amount of calories) in terms of protein, carbs, and fat. All of these different ways have very different metabolic effects on thee body. While calories are useful in figuring out what needs to be consumed to shed fat, gain muscle, or perform athletically, they are not the only relevant consideration. Calories come from protein, carbs, and fat, and making sure you have the appropriate amount of each one for what your goals are is incredibly important.
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Best Carbs for Health

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What are the best carbs for health? In this video we answer that question. So what are the best carbs for health? Best (in descending order of importance) -Non-starchy vegetables (e.g., kale, broccoli, spinach) -Denser vegetables (e.g., beets, rutabagas, parsnips) -Starchy vegetables (e.g., white potatoes, sweet potatoes, butternut squash) -Fruits (e.g., apples, grapes, oranges) Okay (in descending order of importance) -Gluten free grains (e.g., rice, corn, (gf) oats) -Pseudograins (e.g. quinoa, amaranth, buckwheat) -Natural Sweeteners (e.g., honey, stevia, maple syrup) -Certain Drinks (e.g., shakes, smooties, wine) Avoid/Minimize -Processed Foods (e.g., pizza, fries, fast food) -Refined Sugar/Artificial Sweeteners (e.g., sugar, sucralose, aspartame) -Liquid Carbs (e.g., soda, beer, lemonade) -Gluten containing grains (e.g., wheat, barley, rye) Just to be 100% clear, we are not taking about the best carbs for body composition and/or athletic performance. We're talking specifically about the best carbs for overall health, which can contribute to body composition and athletic performance, but they wouldn't necessarily be the same thing. For example, white bread or gatorade, from a health perspective, are pretty far down the totem pole. However, white bread and gatorade may be useful for body composition and athletic performance where health is less of a concern.

Get Shredded, Get Strong Nutrition Seminar

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We're excited to be able to offer the Get Shredded, Get Strong Nutrition Seminar to CFSB Members and anyone interested in the Michiana area. Click here to register!  In this seminar we’ll teach you how to get shredded and stronger with proper nutrition. Before the seminar starts you’ll get a FREE InBody scan ($35 value) to accurately determine your current weight, muscle mass, and body fat. This will give us a good starting point to gauge your progress. We’ll teach you how to accurately determine your calories for your particular goals based on your InBody scan. Want to shed fat? You’re going to need to eat fewer calories. Want to crush your workout? You’re going to need to make sure you’re eating enough calories. Want to get strong and swole? You’re going to need to eat more calories than what you need. But fat loss, muscle gain, and performance aren’t just based on calories. Macros matter too. What are macros? They’re how your calories are split up into protein carbs and fat. Maybe you’re eating the right number of calories but your progress is stalled because you’re not eating enough protein or carbs. We’ll show you to bust through those plateaus with macros, and we’ll show you how to determine the unique macros you need based on your goals and your InBody scan. Lastly, we’ll show you how to put this all into actual real life practice. We’ll teach you the basics of using MyFitnessPal the most popular free calorie and macro counting app out there. We’ll also teach you the basics of weighing and measuring your food at home so you can put what you learned about calories and macros in the seminar into practice that same day! Event Details: Saturday July 27th 2019 FREE InBody scan (pre-seminar) 12-1pm Actual Seminar (3hrs) 1-4pm Cost $25 for Non CFSB Members Free For CFSB Members Location: CrossFit South Bend In this seminar you’ll learn how to -Increase Muscle Mass -Lose Body Fat -Maximize Athletic Performance -Determine your unique individual calorie needs -Determine your unique individual protein, carb, and fat needs -Use MyFitnessPal to track your food -Weigh and measure your food
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Sabrina’s Story-100lbs lost in a year

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"There's literally a taco bell in the building across from my office. I have not been there in months"-Sabrina In this video we sit down with Sabrina to discuss her journey with the nutrition coaching program. In the space of a year she: -Lost about 100lbs -Lost over 15% body fat -Kept her muscle constant throughout the process -gained better energy throughout the day -got toes to bar and a strict pull-up on the CrossFit side of things Sabrina's story is interesting for a number of reasons. At the time of the filming of this video she was finishing up her PhD in physics at Notre Dame. She also managed to lose over 50% of that 100lbs weight loss on completely on her own before we started nutrition coaching. When she decided to the CFSB Nutrition coaching program she was just looking to break through a plateau and to learn these healthy habits to be able to do them for the rest of her life. We were able to make some changes to her, already good, diet that yielded an additional 20lbs of weight loss. Sabrina's a really good example of how someone can still benefit from one-on-one nutrition coaching even if they've already lost a significant amount of weight on their own. Sabrina put in the hard work, and she deserves all the benefits of that work. We're super proud of your Sabrina! Keep up the great work!
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Losing Body Fat and Gaining Muscle with Nutrition Coaching

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In this video we discuss how to use body composition testing to monitor your overall health. There are a number of different ways to monitor health with body composition. -Your waist to hip ratio, which we measure, is an important marker of health. If your waist is bigger than your hips for either men or women that can be indicative or poor metabolic health -Your balance of muscle to fat is also an important indicator of health. We pretty much always want more muscle than fat. We can see this very clearly on an InBody scan. -Your body fat percentage is an important marker of health as well. For men you want to be between 10-20% body fat and for women you want to be between 18-28% body fat.