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Practical Guide to Healthy Carbs

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Carbs get a bad rap these days. At one end of the extreme, the Standard American typically includes 300-400g a day from grains, cereals, pastas, processed foods, fast food, etc. This is crazy, to put it mildly, especially for a sedentary population. At the other end of the extreme the keto diet recommends somewhere around 25-50g of carbs. This can be useful for some people, but not for everyone. We believe somewhere around 100-200g of carbs a day from real whole foods like starchy vegetables, non-starchy vegetables and fruits is a good place to start for most people. So what plant foods count as healthy carbs Starchy Vegetables/Fruits -White Potatoes, Sweet Potatoes, Cassava, Plantains, Butternut Squash, etc. More Carb Dense Vegetables -Beets, Carrots, Onions, Turnips, Parsnips, etc. Non-Starchy Vegetables -Broccoli, Cauliflower, Spinach, Kale, Cucumbers, etc. Fruits -Apples, Oranges, Strawberries, Blackberries, etc.
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Best of 2019-Angie’s Story

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Coming in January 2020 CFSB Nutrition will be offering: -A One-Day Whole30 Seminar at CrossFit South Bend on Saturday January 11th -A dedicated ongoing nutrition class starting Saturday January 18th -One-on-One Whole30 coaching to help you achieve Food Freedom Forever. In preparation for all these big events in January 2020 we’re highlighting some of the best client stories from 2019. In this video we sit down with Angie who did our three month one-on-one nutrition 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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CFSB Nutrition-Best of 2019-Olivia’s Story

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Coming in January 2020 CFSB Nutrition will be offering: -A One-Day Whole30 Seminar at CrossFit South Bend on Saturday January 11th -A dedicated ongoing nutrition class starting Saturday January 18th -One-on-One Whole30 coaching to help you achieve Food Freedom Forever. In preparation for all these big events in January 2020 we're highlighting some of the best client stories from 2019. In this video we sit down with Olivia who did our three month one-on-one 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 -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!  
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Best of 2019-Ben and Amy’s Story

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Coming in January 2020 CFSB Nutrition will be offering: -A One-Day Whole30 Seminar at CrossFit South Bend on Saturday January 11th -A dedicated ongoing nutrition class starting Saturday January 18th -One-on-One Whole30 coaching to help you achieve Food Freedom Forever. In preparation for all these big events in January 2020 we're highlighting some of the best client stories from 2019. In this video we sit down with Ben and Amy who did our three month one-on-one nutrition coaching program. What changed? -Amy got way more control over her food choices rather than food controlling her -Both of their energy levels were way better -Ben lost 30lbs and 13% body fat. -Ben got a couple strict pull-ups -Amy's body composition was already quite good when we started, but it got even better throughout the process. They tell us -what life was like before we started working together -how their 3 months of nutrition coaching went. -how their lives changed -how they navigated this program with jobs, kids, and other time commitments -how they plan to stick with the plan long-term.
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How food can cause stress

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In this video we discuss how food can cause stress. Here are the main ways that food can cause stress in the body. Proteins-Gluten and Casein -There are certain proteins present in foods like gluten (in wheat, barley, and rye) and casein in dairy that can lead to chronic and systemic inflammation. Carbs-Excess, FODMAPS, Sugar -Excess carbohydrates, the norm today, leads to chronic blood sugar imbalances and potentially dysbiosis in the gut. -FODMAPs, are fermentable carbohydrates present in foods like wheat, legumes, apples, and artichokes, among others that can lead to digestive upset -Sugar in excess, which is the norm today, has no positive health benefits and leads to blood sugar imbalances, cravings, and dysbiosis. Fats-Omega 6 vs. Omega 3 -As a rule most people don't get enough Omega-3 fats, which are generally anti-inflammatory. -Generally, most people get way too many Omega-6 fats, which are generally pro-inflammatory from industrial seed oils, grains, and processed foods. Micronutrient-Deficiencies -If you are deficient in certain vitamins and minerals that is a stress on the body that can lead to stress on the body that leads to cravings Food Additives-Colorings, Preservatives, Artificial Sweetners -These are linked to ADD, hyperactivity, and excess cravings. Food Habits-Reward/Punishment -Using food as reward or punishment or as an emotional comfort is a big source of stress. What's the upshot of all this? Eat as much whole, unprocessed foods in favor of real whole food will tend to help with overall stress levels.
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How to Plan Your Meals

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In this video we talk about how to plan your meals. There are four main questions we discuss in this video How do you plan your meals for the week? -All in advance? -Wing it for each meal? -Or somewhere in between? How do you cook your meals? -Everything on a Sunday for the week? -Cook each meal individually at that moment? -Or somewhere in between? How often do you shop for food? -Once a week for everything need for the week? -Go daily to pick things up? -Or somewhere in between? How much variety do you have in your food? -Are all meals the same? -Are all meals different? -Or somewhere in between? We discuss the pros and cons of each option, and then for each specific question I discuss what I do in particular. There's no right or wrong answers to these questions, just what works best for you. But that being said we all have to accept the following fundamental truths. 1. Every possible solution comes with benefits and drawbacks. 2. We are all subject to the same constraints. For example, if you want to eat a healthy diet you're either going to have to cook your own food or have someone else do it for you. Until robots come along to cook things for us those are the two, and only two options.
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CFSB Nutrition Class-Coming Soon!

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In this video we give you a brief overview of our upcoming CFSB Nutrition class led by our very own Coach Megan. The class will be launching January 2020 here at CrossFIT South Bend We're super excited for this class for a number of reasons: -First of all, coach Megan is an awesome teacher and coach! -The class will allow you to connect with other like minded individuals in a friendly and supportive atmosphere -It will allow you to share your healthy eating experience with people who have similar goals and journeys -It's a way to connect person to person in our increasingly digital world -You'll the science behind why you should eat healthy, but also important practical tips that allow you to fit it into your life -Even if you're not ready for one-on-one nutrition coaching just yet or CrossFit this can be a great way to start with your healthjour ney. We hope you join us January for this exciting new class! Stay tuned as we get closer to January for more details.
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Guide to Nutritional Off-Roading

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With the holidays coming up soon people sometimes wonder how they can balance eating healthy with having off-plan foods.
 
In this video we present a guide to nutritional off-roading that will help you through the holidays and the rest of the year.
 
Whether you should have off-plan food or not is entirely up to you, but we help you make that decision easier, by looking at the following 5 factors.
 
-What type of food are you eating? Artisanal pizza in Italy or Pizza Hut?
 
-What type of occasion is it? Your birthday or Arbor Day?
 
-How frequently is it happening? Monthly or Daily?
 
-What's your mindset? Joy/Meaning or Shame/Guilt?
 
-What happens after? Go back to healthy food immediately or keep eating off-plan food for weeks and months on end?
 
Here are a some concrete examples:
 
Better: Your absolute favorite pizza in the world, on your birthday, it's the only off-plan food that month, it brings joy and meaning to your life, and you get right back to healthy eating the next day.
 
Not so great: You scarf down candy from your drawer alone at your desk on a daily basis because you're stressed from work and you "deserve a reward", and this goes on continuosly for weeks and months.
 
Do you see the difference?
 
We hope this helps you navigate off-plan foods during the holiday season.
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What kind of fat should you eat?

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In this video we discuss the types of fat you should eat. There are three main categories here of healthy fats: healthy oils, healthy "dry" fats, and the fats contained in your quality protein sources Healthy Oils -Butter or Ghee (clarified butter) -Olive Oil -Avocado Oil -Coconut Oil Healthy "Dry" Fats -Avocados -Coconut -Nuts and Seeds -Olives Quality Protein -Beef -Pork -Poultry -Fish and Seafood
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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.