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Cortisol-The Master Stress Hormone

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Cortisol: The Master Stress Hormone-CFSB Wellness Wednesday
 
In this video we give you an introduction to cortisol, your master stress hormone. We explain how chronically elevated cortisol levels can lead to:
 
-Blood Sugar Problems
-Chronic and Systemic Inflammation
-Impaired Digestion
-Low Libido, Low Testosterone and Low Estrogen
-Impaired Muscle Building and Recovery
 
We also explain the causes of chronically elevated cortisol levels as well as what you can do to start to minimize chronically elevated cortisol levels.
Running short on time? Check out the 90-second preview here:https://www.youtube.com/watch?v=IiDcIKMz3BI

What is Inflammation?

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What is inflammation?-CFSB Wellness Wednesday In this video we answer the following three questions.
  1. What is inflammation (at a very basic and intuitive level)?
  2. What are the two main types of inflammation?
  3. What are the things you can do right now to minimize chronic and systemic inflammation?
Running short on time? Check out the 90-second preview by clicking the link below: https://www.youtube.com/watch?v=5u7LVlkhecc&feature=youtu.be  

Gluten-Free Chocolate Chip Bacon Cookies

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Gluten-Free Chocolate Chip Bacon Cookies-Amy's Treat Corner
 
In this month's edition of Amy's Treat Corner, Amy shows you how to make Gluten-Free Chocolate Chip Bacon Cookies.
 
But you might be asking yourself:
"Wait, does that mean chocolate chip cookies are healthy as long as they're gluten-free?"
Definitely not. They're less unhealthy, but don't kid yourself into thinking that any chocolate chip cookie, even this one, is positively contributing to your health with nutrients. 
 
That being said, there is more to health than food and there's more to life than health, like sharing special occasions with your family and friends. Having a special occasion with your family and friends once or twice a month won't derail your progress if you're eating a nutrient dense real whole food diet the rest of the time. But that might lead to another question.
"Why make the cookies gluten-free if you're going to just be having a special occasion?"
You're welcome to make your cookies however you'd like. But there are a lot people who feel like crap after eating gluten who still want to enjoy themselves. In that case a gluten-free chocolate chip cookie is a way to celebrate a special occasion without feeling like crap for the next couple of days.
 
Enjoy this delicious recipe with someone special this Valentine's Day, and then get back on track with healthy eating the next day.
Running short on time? Check out the 90-second preview here:
Gluten-Free Chocolate Chip Bacon Cookies-Recipe STEP 1: Heat oven to 375 1/4 C. Maple syrup 5-7 pieces of bacon *Put bacon in a bowl and pour syrup over to coat it well *Place bacon on parchment lined cookie sheet *Bake bacon for 20-25 mins and let cool STEP 2: 3 C Almond Flour 1 Tsp baking soda 1 Tsp salt *mix dry ingredients STEP 3: 2 Eggs 1 Tsp vanilla 1/2 C maple syrup *mix into dry ingredients ** add 1/2 C Coconut oil (melted) to the dry/wet ingredients STEP 4: 1 1/2 C choc chips - your choice 5-7 Pieces of bacon crumbled *stir into cookie dough STEP 5: Bake 350 12-15 mins Drop cookies by spoonful onto parchment lined paper
 

Practical Guide to Healthy Fats

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In this video we show you which healthy fats you can easily add to your meals. We talk about the unique characteristics of the following healthy cooking fats like: Ghee, coconut oil, beef tallow, pork lard, duck fat, olive oil, avocado oil, and macadamia nut oil. We also talk about some non-oil fat options that you can easily take with you on the go like avocados, guacamole, macadamia nuts, olives, and coconut flakes. Running short on time? Check out the 90-second preview here: http://crossfitsouthbend.com/practical-guide-to-healthy-fats/

How to Have a Healthy Blood Sugar Level

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In this video we explain: -Why healthy blood sugar levels are so important -The easiest way to get an accurate picture of your blood sugar levels, which is to buy and use a glucometer for a short period of time. -Some tests your doctor can run to give a more complete picture of your blood sugar levels Running short on time? Check out the 90-second preview here: https://youtu.be/hcQzLh0Lbmg P.S. Yes, I misspelled 'your' on the whiteboard. The grammar geek in me feels horrible about it :)

What is the Paleo Diet?

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What is the Paleo Diet?-CFSB Wellness Wednesday In this week’s Wellness Wednesday video we answer the following two questions: 1. What is the Paleo Diet? 2. Is it worth trying? The short answers to those questions are: 1.The Paleo Diet is a nutrient-dense, real whole food diet that focuses on quality protein, vegetables, and healthy fats. 2. The Paleo Diet is absolutely worth giving a try. There are a number of amazing health benefits and very few drawbacks. Running short on time? Check out the 90-second preview here: https://www.youtube.com/watch?v=N27O1GzUV88 Want to give the Paleo diet a try? Click here to schedule a FREE 30min One-on-One Nutrition meeting with CFSB Head Nutrition Coach Robby Gustin https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667

Jeremy and Heather’s Story-No Excuses

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I can't eat healthy because of my spouse. I can't eat healthy because of my kids. I can't eat healthy because of how much I work, my job, etc. How many times have we used these excuses to avoid changing our health for the better? I know I've done it. Jeremy owns two local businesses, has a lovely wife, Heather, and he has two kids. Jeremy's clearly a busy man. He could have used any one of those facts as an excuse to avoid healthy eating and changing his life for the better. But he didn't. He accepted the challenge of changing his health and life with healthy eating. When Jeremy initially came to see me he was looking to lose weight and get healthy again. After seeing  his first food journal I could clearly see that the main issue was that he was eating processed foods/restaurant foods 80-90% of the time and home cooked meals about 10-20% of the time. I told him that to achieve his goals, he would need to start eating home cooked meals 80-90% of time and having processed/restaurant food 10-20% of the time. He could have easily said: "I run two businesses, there's no way I can do that!" "My wife doesn't currently eat that way, how am I going to?" "I have two kids, they won't eat this way." But he didn't complain, he didn't object, he just gave it a try, and he did an amazing job! He lost 20lbs over the course of 3 months, a healthy, sustainable amount of weight to lose that he won't immediately gain back because he wasn't on a crash diet. He lost 3.75 inches off his waist and 1.75 inches off his hips. Not only that, Jeremy's wife Heather decided to give this way of eating a try as well and she lost 11lbs, 7 inches off her hips 3 inches off her waist! They made it work with two kids and numerous responsibilities and so can you. This is normally the time of year when the motivation for that New Year's Resolution starts to wear off. Don't let it. Don't make excuses for letting your goals get away from you. Make a better decision. Be part of a program that can actually help you achieve your New Year's resolution this year. We can guide you, support you, and hold you accountable on your path to achieving your goals. There are only 2 more days to sign up for our Whole90 nutrition challenge, which starts on January 15th. The gym-wide Whole90 nutrition challenge is something we only do once a year, and it's 60% our normal one-on-one nutrition coaching prices. These discounts will not happen again in 2016. Click here to reserve your spot: https://crossfit-south-bend.myshopify.com/collections/nutrition-coaching/products/2016-whole90-reserve-my-spot-deposit Click here for all the details: http://crossfitsouthbend.com/2016-whole90-gym-nutrition-challenge/

Angie’s Story-13lbs lost while eating MORE food

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"Eat less, workout more." We hear it all the time. It's the simple key to weight loss and health. Or is it? Angie had been told multiple times by her doctor and others to eat less and workout more, and she ended up GAINING 12lbs over the course of a year weight with that approach. When she came to see us we suggested she eat MORE real whole food not less. Over the course of three months of eating more food, but quality real whole food, she lost 13lbs, 2.5 inches off her waist, and 2.25 inches off her hips. Even more importantly, her hair and nails started growing again, her cravings for bad food are gone, and her digestion is a lot better. There are so many people out there who are told "just eat less, and workout more". But that's not always the right answer, and the truth is a lot more nuanced than that. We actually find that most people achieve their health and weight loss goals faster by eating MORE real whole food, and exercising LESS but more intelligently with high intensity interval training and strength work. Want to experience your own transformation by eating real whole food? There are only 10 days left to sign up for our Whole90 nutrition challenge, the very same program that Angie used to achieve all her success. You can reserve your spot in the Whole90 Nutrition Challenge here: https://crossfit-south-bend.myshopify.com/collections/nutrition-coaching/products/2016-whole90-reserve-my-spot-deposit You can get all the details here: http://crossfitsouthbend.com/2016-whole90-gym-nutrition-challenge/ Our  2016Whole90 Nutrition Challenge is 60% off our normal one-on-one nutrition coaching prices, and it won't happen again until next year. Come join us for what is sure to be our biggest and best Whole90 ever.

Sticking to Your New Year’s Resolution

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How do you break the yearly cycle of yo-yo dieting? How do you make it so that on Dec. 31st 2016 you're still on track with your new year's resolution from Jan. 1 2016? In this week's edition of Wellness Wednesday we talk about how to successfully stick to your New Year's Resolution. Here are the keys to success:
  1. Come up with a series of small wins over time that you know you can achieve to build up a long-term habit.
  2. Realize that real change doesn't come in a short period of time. Give yourself 2-3 months to really establish a habit.
  3. Find someone who can hold you accountable to your own goals whether it's a friend, family member, or coach.
  4. The same person who's holding you accountable also needs to be a source or support and encouragement. They can't just be a drill sergeant who yells at you and berates you when you don't stick to the plan.
Do you have a health, fitness, or weight loss goal you're looking to accomplish in the new year? Check out our 90-day nutrition challenge here, which incorporates all the tips above to help you succeed at achieving your goal. http://crossfitsouthbend.com/2016-whole90-gym-nutrition-challenge/

Christmas Truffles-Amy’s Treat Corner

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In this month's edition of Amy's Treat Corner Amy whips up some delicious Christmas truffles that you can easily make and bring with you to Christmas gatherings. These truffles require no cooking and take less than 30mins to make. We've included the recipes below. Short on time? Watch the 90-second preview video here: https://www.youtube.com/watch?v=T8xjbkGsijg Walnut Honey Fig Truffles: - 20 Figs Approximately - 1/2 C Walnuts chopped - 3 Tbsp Cocoa - 1 Tbsp Honey - 1 cap full Vanilla Extract Put all ingredients in blender and mix tell mixture comes together in ball form. Makes approx. 12-15 - roll in crushed walnuts if desired. Pecan Coffee Date Truffles: -  20 Pitted Dates Approximately - 1/2 C Pecans chopped - 1/2 C Strong coffee or Espresso (soak dates in for 10mins to 1 day ahead) - 3 Tbsp Cocoa - 1 Tsp Cinnamon Put all ingredients in blender and mix tell mixture comes together in ball form. Makes approx. 12-15 - roll in cocoa powder and top with chocolate covered espresso beans. Almond Coconut Date Truffles: - 25 Pitted Dates Approximately - 1/2 C Almonds slivered - 1/2 Unsweetened Coconut - 1 pinch Sea Salt - 1 cap full Almond Extract Put all ingredients in blender and mix tell mixture comes together in ball form. Makes approx. 15 - roll in finely shredded coconut if desired.