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What do CFSB Coaches Eat?-Kate’s Story

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In this interview we sit down with Coach Kate to talk about what she eats on a regular basis. For those of you who don't know Coach Kate, she: -is a licensed therapist -is a mom of three -is a long time CrossFitter -was my very first one-on-one nutrition coaching client a number of years back -is a badass when it comes to cardio/endurance workouts In this video Kate tells us: -What eating was like for her growing up -Her personal evolution when it comes to healthy eating -What she currently eats on a daily basis with concrete examples -What she's learned about healthy eating given all the different commitments in her life -What her favorite off-plan foods are -Her favorite special occasions to eat off-plan food.
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How many carbs should you eat per day?

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One of the most frequent questions I get asked is: how many carbs should I be eating per day? As with everything else we discuss, the answer is that it totally depends on your goals, health status, training level, etc. For example, a 300lb sedentary person will need fewer carbs than a 25 year old CrossFit athlete. That being said there are good general guidelines we can give as a starting point. For most active adults, who typically weigh between 100-200 lbs, a good amount of daily carbs is: 100-200 grams per day. A big difference between carbs and protein is that carb intake is, to a large extent, based on energy expenditure (i.e., how much you work out). This ranges from .5g/lb for sedentary individuals all the way up to 2g/lb for highly active individuals. Most adult humans weigh between 100 and 200lbs and 1.0g of carbs per pound of bodyweight for generally active individuals is a good place to start for most people. Whether you calculate this based on 1g/lb of weight based on a generally active individual or even based on 20-30% of total calories they're all roughly speaking going to come out fairly close to 100-200g per day for most active adults. How would this actually shake out in real life? Let's say you had someone who weighed 150lbs who does CrossFit 3-4 times a week. There are so many factors to take into consideration, but generally speaking this peson would be getting around 150g of carbs per day. This would be 50g of carbs per meal assuming 3 meals. In future videos, we'll talk about what kinds of carbs you should be eating, and special considerations to take into account weighing and measuring carbs.
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CFSB Nutrition-Ben and Amy’s Story

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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. Congrats on all your progress Ben and Amy! You did a great job!
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What can a nutrition coach help you with?

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In this video we talk about what sort of goals a nutrition coach can help you achieve.
 
It really boils down to three main things. A nutrition coach can help you achieve optimal:
 
1) Health
2) Performance
3) Body Composition (lower body fat/more muscle)
 
Health:
-Here, we're talking about things like how do you feel, do you have enough energy throughout the day, do you wake up feeling tired, do you get the two p.m. slump, are you sleeping properly, are you recovering well from workouts, do you have cravings all the time?
 
-With proper health, we teach people how to eat nutrient dense real whole food that sustains them, that gives them proper blood sugar levels, that makes it so that they have fewer cravings so that they're getting properly fueled throughout the day and they're not kind of really energized and then crashing.
 
-We help people get the adequate nutrients they need to feel like the best version of themselves
 
What about performance?
- If someone's just looking to perform well at their sport it's really important for them to get adequate calorie amounts, adequate amounts of protein, carbs and fat but also food quality.
 
-You see it a ton in sports where people are like well, as long as I'm eating what I need to eat, it could be pizza and milk and other things, just tons of calories. Well, you're fueling your body but are you fueling your body right and are you recovering properly from workouts and are you minimizing inflammation and are you digesting things well?
 
- So we can help people by teaching them the proper foods that are gonna help nourish their body in addition to the proper amount of calories, protein, carbs and fat.
 
Body Composition:
-A lot of people are looking to lose weight and lose body fat, get lean, get a six pack or maybe get stronger and build muscle mass. As nutrition coaches, we can help people adjust their calorie intake to achieve either goal.
 
-If they're looking to get lean, we're obviously gonna probably take things down a bit. If they're looking to get strong and big, we're gonna build things up a little bit.
 
-With body composition, we can also adjust your macronutrients, things like your protein and carb and fat intake.
 
So a nutrition coach can help you with a lot of different things but I would say the three main things are your body composition, your health and your performance.
_________________________________________________________________________ Transcript - Hey, guys, Robby here from CFSB Nutrition at CrossFit South Bend. Today we're gonna talk about what sort of goals a nutrition coach can help you achieve. So in my view, it really boils down to three main ones. There are others as well but these are the three main ones, body composition, health and performance. So let's talk about each. So body composition. A lot of people are looking to lose weight and lose body fat, get lean, get a six pack or maybe get stronger and build muscle mass. As nutrition coaches, we can help people adjust their calorie intake to achieve either goal. If they're looking to get lean, we're obviously gonna probably take things down a bit. If they're looking to get strong and big, we're gonna build things up a little bit. With body composition, we can also adjust your macronutrients, things like your protein and carb and fat intake. What about health? Here, we're talking about things like how do you feel, do you have enough energy throughout the day, do you wake up feeling tired, do you get the two p.m. slump, are you sleeping properly, are you recovering well from workouts, do you have cravings all the time? With proper health, we teach people how to eat nutrient dense real whole food that sustains them, that gives them proper blood sugar levels, that makes it so that they have fewer cravings so that they're getting properly fueled throughout the day and they're not kind of really energized and then crashing. We could help people get the adequate nutrients they need to feel like the best version of themselves and then performance. If someone's just looking to perform well at their sport, boy, it's really important for them to get adequate calorie amounts, adequate amounts of protein, carbs and fat but also food quality. You see it a ton in sports where people are like well, as long as I'm eating what I need to eat, it could be pizza and milk and other things, just tons of calories, well, you're fueling your body but are you fueling your body right and are you recovering properly from workouts and are you minimizing inflammation and are you digesting things well? So we can help people by teaching them the proper foods that are gonna help nourish their body in addition to the proper amount of calories, protein, carbs and fat. So a nutrition coach can help you with a lot of different things but I would say the three main things are your body composition, your health and your performance. Alright, guys, hopefully now you've got a good sense of how that all works. Thanks so much for tuning in, we'll see ya next time.
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Weighing and Measuring Protein-Special Considerations

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In this video we talk about certain special considerations you should keep in mind when keeping track of your protein macros.
 
1. When calculating your macros/calories be sure to take account of the protein AND the fat from your quality protein sources.
 
While oils tend to be pure fat and most vegetables/plant foods are almost exclusively carbohydrate, most quality protein sources are a combo of protein AND fat. An exception would be something like a boneless skinless chicken breast which is almost exclusively protein.
 
For example, 8oz or half a pound of 85/15 ground beef would be roughly 42g of protein, 0g of carbs, 34g of fat. If you only accounted for the protein you would be missing a substantial amount of fat in your calorie/macro calculations.
 
2. Weigh and measure your protein sources RAW.
 
There's debate about this online and you're welcome to do it however you'd like. Generally speaking, though, the best way to go about things is to weigh and measure your protein raw because it shrinks
while cooking. Furthermore the nutrition facts on the label are for the RAW food not the cooked food.
 
For example, if you weight 8oz of 85/15 ground beef on a scale before you cooked it it should be 227g, but if you weighed it after cooking, depending on the cooking method, it would be as low as 150g by weight. There's a significant difference between entering 227g of ground beef in MyFitnessPal and 150g.
 
3. Grams of weight is NOT the same as grams of protein.
 
For example, when you put 8oz/half pound of ground beef on a scale it should weigh 227g. However, that is NOT the total amount of protein in the ground beef. 227g by WEIGHT of ground beef would yield roughly 100g of protein (depending on the leanness of the beef or other meat).
 
Hopefully these are useful tips for when you weigh and measure your protein.
___________________________________________________________________________TRANSCRIPT
- Now let's finish by talking about some special considerations.
Okay, so with a lot of foods that we'll be talking about, they are just typically one macronutrient, so I'll give you an example. So oils would typically just be healthy fat. Carbs, or excuse me, vegetables and fruit would typically just be carbohydrates. With the animal protein sources that you're consuming here, typically they are also gonna contain a decent amount of fat in them as well. And this balance is important. So take a couple examples on either end of the spectrum. Chicken breast would be an example of a super, super lean protein, so very high in protein, about 50 grams of protein for having half a pound or eight ounces. Super low in fats. So if you're doing more of a bodybuilding diet, or a leaner protein diet, that's going to be fantastic. Bacon on the other hand is gonna be the exact opposite, total reverse. And most pork in general, with the exception of pork tenderloin and pork chops, is gonna be much higher in fat and lower in protein. So bacon, not a great protein source. It's gonna have some, but it's gonna be mostly fat and not as much protein. So if someone's doing a ketogenic diet. Much higher fat, moderate protein, super low carb, then bacon's gonna be a really good option there. But you should remember that with these animal protein sources, it's gonna be mixed not just of protein, but also of fat, and we'll talk about this when we get to the macros video on fat as well.
Raw versus cooked. So you'll see a lot of debate and discussion online about this, and you're welcome to weigh and measure however you'd like, but if you're weighing and measuring in MyFitnessPal or something like that, I would advocate that you weight your stuff raw, or really the easiest way is look, you've got a pound of ground beef, you know and you're cooking it up, and you put half of that pound, let's say after it's cooked, on your plate, then you write just eight ounces in MyFitnessPal and that will calculate out the rough amount of protein you've consumed based on whether you're eating ground beef or chicken. The problem is that there's going to be a decent discrepancy between these two. So just to give you an example, if you cooked up a, let's just use a half pound for right now, let's say a half pound of 85/15 ground beef. By weight, that's gonna be 227 grams before you cook it. And then depending on the method you cook it, you know, I'll typically roast it in the oven, or saute it, that can come out anywhere around like 150 grams by weight. So we're talking a pretty significant difference there, in terms of what it's going to yield when you enter that into MyFitnessPal or some other program.
Which leads me to my final point, which is a very common source of confusion, grams versus grams, so this is a question I hear all the time about protein that people get very confused about that let's try to clear up. Let's take eight ounces, or half a pound of something. Eight ounces of protein, whether it's ground beef or chicken or what have you, would be roughly 227 grams by weight of that meat. So if you put that meat on the scale, it's going to say 227 grams, before you cook it typically. That's what it will weigh. Because a full pound is 454, so half that, 227. But that same eight ounces precooked is going to be 100 grams of protein. Why? Because, well for many reasons, but the main reason being that not all of that weight is made up of protein, some of it is made up of water, some of it's made up of fat, some of it's made of other things, so the weight of the protein is not the same as the total amount of grams of protein. Which brings me back to one other point that I should have made up here. A lot of times when you're looking on the back of raw meat, or even on a nutrition facts label, whether it be online or in MyFitnessPal, they're giving you the nutrition facts data for raw, not cooked. Sometimes you can find cooked, but generally it's raw. So that's one of the other reasons why it's important to weigh and measure things typically raw. Alright guys, so we covered how much protein you should be having per day, what kind it should come from, and some special considerations to take into account. Hopefully now, if you're looking to make macros a part of the way that you get a sense of what to do with your food, you have a sense of how to go about doing this now, especially with protein. In future videos we will cover carbs and fat. Alright guys, thanks so much for tuning in, see you next time.
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What do CFSB Coaches Eat?-Erin’s Story

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In this interview we sit down with Coach Erin to talk about what she eats on a regular basis. For those of you who don't know Coach Erin, she: -is a mom of 2 -is a long time CrossFitter -is a huge fan of dogs -recently completed her first Whole30. In this video Erin tells us: -What eating was like for her growing up -Her personal evolution when it comes to healthy eating -What she currently eats on a daily basis with concrete examples -What she's learned about healthy eating given all the different commitments in her life -What her favorite off-plan foods are -Her favorite special occasions to eat off-plan food.
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CFSB Nutrition-Brittany’s Story

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In this video we sit down with Brittany who completed our CFSB Nutrition one-on-one nutrition coaching program. Brittany is a mom of three, and her job as a nurse has unique hours. So, she was concerned about how she could fit healthy eating into her life. Not only was she able to fit healthy eating into her life, she thrived while doing it! During the program Brittany: -Lost 15lbs -Lost 3 inches off her waist -Lost 2 inches off her hips Even more importantly she had a lot of non-scale victories: -She is more in control of her food choices -Her husband and her entire family are generally eating healthier -She found ways to fit healthy eating into her busy schedule Brittany, we're so proud of you and your progress! Keep up the great work! ___________________________________________________________________________Transcript - Hey guys Robby here from CFSB Nutrition at Crossfit South Bend. Today I'm here with Brittany who just finished three months of nutrition coaching. Brittany, thank you so much for joining us today. So Brittany just lost 16 pounds. She lost three inches off her waist and two inches off her hips and I think we can both agree that the pictures are pretty night and day. You can see a big difference. - Absolutely, yeah. - So Brittany, tell us a little bit about what life was like before you started nutrition coaching. - So we have three small children at home. We have a really busy lifestyle running to soccer practices and gymnastics and just kind of all over the place. So just busy lifestyle, on the go. Not that we ate a lot of fast food because we do have a daughter with allergies but we didn't eat quality food. And we just ate what was quick, what was packaged thinking that there's no way we could do anything differently. Until I hit probably, I would say the lowest or I should say the highest my weight has been since giving birth. And I knew something had to change. I knew that even though we weren't doing fast food a lot that we still weren't eating quality food and we still weren't eating the way we should be. - So tell us a little bit about what you thought about this way of eating that I was describing was gonna be like before you started. So we sat down, we chatted about it. Were you nervous? Did you think it would be okay? Like what did you think before you gave it a shot? - So I was nervous because of how busy we are. And although my husband and I both like to cook, we definitely like our sweets and we like our pizzas and our Friday nights. So I was nervous about that. I was nervous about how much prep time and how much time I was gonna be in the kitchen and how that would take away from my children. And so I was a little bit nervous but yeah. - So after we actually got into the flow of things, tell people how did the reality match up to the expectations? So you were nervous going in. How did that actually manifest itself when you were actually doing the three months? - So my husband and I, the nice thing is he was 100 percent with me. He knew that we needed a change and he was there to support me. So the first couple of weeks, although yes there was, it does take a significant amount of planning especially when you're on the go and you do have small children. But it wasn't like I was spending hours in the kitchen or anything like that. I for the most part was able to prep and do things ahead of time after the kids would either go to bed or if my husband took over reading with the kids or doing homework so that I could prep for lunches and things the next day. I didn't feel like I was missing out on things. And there are quick and easy meals too. So it wasn't like you had a bajillion ingredients that nobody knew what they were. And we made it work just by shifting the way that we saw it a little bit or the way we did things just a little bit. And introducing foods slowly and taking out some slowly. - Excellent. So tell people about what it was like, so you've got a family, you got kids. You have a job that sometimes involves unique hours. How did you navigate that? - So like I said a lot of planning. It does take a lot of talking and looking ahead. There was a good video once about preparing for last minute changes and being a little bit flexible. So knowing that I needed to have extra veggies cut up in case we didn't get a little bit of time between gymnastics and soccer practice. Or if I had to go from I work at a school during the day and then I had to go to work at a hospital shift at night. Knowing that okay well I have to make sure that I take not only my lunch for the school but I have to take with me to the school my dinner for work. But we were really good about talking with that the night before or even a couple days out. And just making sure that A, we had groceries in the house. And B that our kids were taken care of and made sure that their food and everything was packed and then mine as well. So it did take a significant amount of planning and talking with my husband and working things out but definitely worth it. - Yeah once you put in the effort it sounds like it paid dividends. - Mm-hmm, it did. - One of the things we always like to talk about is the so-called non-scale victories. The things that go beyond the numbers and the pictures and the measurements. Tell people what non-scale victories you experienced during the program. - So for me eating was definitely pleasure. It was definitely comfort. Definitely had a foothold on me. And so part of this program and part of why I entered it was kind of to break some of those unhealthy habits. To feel empowered, to be able to say no, I don't really want that right now or things like that. So that when I went to a party and there was a whole bunch of things out that I wouldn't feel like I had to eat it or I didn't crave it. So I definitely have an empowerment over those unhealthy habits. Different foods that I can walk away from now. And it does make you just feel empowered and good about your choices. - Yeah, absolutely that's fantastic. - And definitely an example for my children as well. - Yeah, absolutely. The last question I always like to ask is imagine you were talking to someone who has a similar job or who's a mom or Brittany three or four months ago when she's not quite sure should I do this, should I not? What would you say to someone who is thinking about doing this after what you've experienced what you've experienced. - Well I would definitely be honest with them that yes it does take prep. It does take talking about what's going to go on during the week. But that it's not impossible and that it's not crazy hard. It just takes planning. It just takes looking at what the week holds and saying okay, so when do I get my groceries? And how can I get my veggies cut up? And just looking at it and planning ahead. But it really isn't as scary or daunting as it seems. And if you have the support at home, just knowing that you're in it together and you can do this. - Yeah, absolutely. Well I have to say on my end I'm super proud of you and all the progress you made. I think you did a fantastic job. Yeah, and I wish you guys continued success in the future with eating this way. - Well great, thank you. - Alright guys well thank you so much for tuning in and we'll see you next time.
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How to maximize your performance with nutrition coaching

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In this video we talk about how nutrition coaching can help you optimize your performance. First let's start off with one of the foundational pieces: food amount. - I see it over and over and over again where people are under-eating, and this is especially true for people who are training for CrossFit, or power lifting, or endurance sports. -If you are not eating adequate calories for what you're training for, then you're just, generally speaking, going to underperform. -So with our InBody body fat scanner, we can actually help you determine the exact calorie needs for you based on your sport and body composition and so on and so forth. But what if you're eating enough calories but you're still not performing well? Well, maybe then your macronutrient balance is off. -You could be someone who has a 3000 calorie diet that's very high protein, high carb, and another person who has a 3000 calorie diet that's very high fat, low carb, and moderate protein. -The balance of those macronutrients is gonna determine to a large extent how well you can perform your sport. -For someone who is power lifting, you wanna make sure you're getting enough protein. -For someone who's doing CrossFit, you know, go, go, go workouts, then you wanna make sure you're getting enough carbohydrates. So, that balance is important. Finally, another way we can help you improve your performance, that goes back to one of our core values when it comes to nutrition, is food quality. -You wanna make sure that you have enough nutrients to get adequate recovery from workouts, to get adequate sleep, to make sure your muscles aren't sore, to make sure your blood sugar's stable, to make sure you're actually digesting and assimilating your food. -All of those are incredibly important for performance. So, hopefully now you have a better sense of how nutrition coaching can help you with performance.
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What do CFSB Coaches Eat?-Raleigh’s Story

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In this interview we sit down with Coach Raleigh to talk about his thoughts on healthy eating. For those of you don't know Raleigh, he is: -A USA Weightlifting certified coach -One of the head coaches of our Olympic Weightlifting program -a PhD student in the theology department at Notre Dame -a CFSB CrossFit coach In this video Raleigh tells us: -What eating was like for him growing up -His personal evolution when it comes to healthy eating -What he currently eats on a daily basis with concrete examples -What he's learned about healthy eating given all the different commitments in his life -What his favorite off-plan foods are -His favorite special occasions to eat off-plan food.