CrossFit South Bend

In this video we discuss the top 5 mistakes that I see when people switch to a Paleo diet 1. Skimping on healthy fat 2. Calorie counting before food quality is in place 3. Forgetting that Paleo is supposed to be a lifestyle and not a quick fix detox or diet. 4. Forgetting that there is no one such thing as "The Paleo Diet" and that Paleo is best thought of as a template. 5. Treating Paleo as a religion or dogma In the video we discuss each of these in more detail.

One thing that almost everyone who starts eating healthy is sure to encounter is the haters. Who are the haters? -The people who are skeptical of any eating change -The people who themselves aren't motivated enough to make positive changes in their lives so they have to bring other people down -The people who are food pushers So how do you deal with the haters? Every situation is different but here are some good rules. -If someone asks you once or twice why you're having a gluten free bun or no dessert, for example, just politely say that eating this way makes you feel better and leave it at that -If they persist a third or a fourth time ask them why they care what you're eating. As long as you're not pushing them to eat something, which you shouldn't do, there's no reason why it should bother them that you're eating a certain way. -If it still continues and you consider this person a true friend or loved one ask yourself why you're still hanging out with them. If they really love you and care about you they should let you pursue what you choose. Alternatively, find some other non-eating activity to do together. At the end of the day, each situation is different, but hopefully this gives you some options for dealing with these situations.

In this video we talk about how to construct a healthy meal from scratch. Basically, you want the following three things at each meal. -Quality Protein (fish and seafood, beef, chicken, eggs, etc.) -Vegetables (kale, cauliflower, carrots, squash, etc.) -Healthy Fats (olive oil, macadamia nuts, avocado, etc.) This corresponds to the three main macronutrients namely protein, carbs, and fat. The key here is to get quality versions of these things for each meal. In terms of amounts, in general, we’re big fans of just starting with rough amounts rather than calorie counting, point counting or carb counting right out of the gate. Here are rough guidelines. -Protein: 4-8oz per meal -Vegetables: At least one vegetable per meal (yes, that includes breakfast) -Fat: 1-3 Tablespoons of healthy fat per meal (it really depends a lot on your goals) Other things that can be added to meals but aren’t strictly speaking necessary for health are: -Fruits -Nuts and Seeds -Herbs and Spices What are some examples of healthy meals based on this template? 1. Salmon, spring mix with olive oil 2. Steak, asparagus and roasted potatoes cooked in ghee (clarified butter) 3. Chicken, sweet potatoes and brussels sprouts cooked in coconut oil.

In this video we'll be talking about making a special occasion calendar. What is the special occasion calendar? It's a short list of the most important events that happen in your life throughout the year. Your birthday, Christmas, your spouse's birthday, Thanksgiving, etc. What's the point of the special occasion calendar? To show you the frequency of your special occasions throughout the year and to show you what's actually worth celebrating and eating off plan throughout the year. As I've said many times before, it isn't the single days of Christmas, Thanksgiving, and other holidays where we eat off plan that lead to health issues. If people were eating healthy the rest of the year and had whatever they wanted to eat on these single days way fewer would be overweight, sick, and diabetic. The problem is that we've made special occasions way too frequent. For example, if you're special occasion calendar includes a legit special occasion once a week you're definition of a special occasion is way too broad. Most people when they actually do this excercise only have 1-2 special occasions per month. This is just frequent enough to enjoy yourself, but just infrequent enough when it's a super frequent occurrence. What about special occasions can't plan for? Engagements, promotions, etc. For those things list those types of occasions that would warrant a special occasion for food. If you have 5-10 mins give the exercise a try. Just write down your list of special events throughout the year. It might not be quite as many as you'd think, and that ends up being a good thing. It means you can enjoy yourself on those days, and go back to eating healthy the rest of the time after they're done.