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What Kind of Relationship do you have with Food?

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What Kind of Relationship do you have with Food?-CFSB Wellness Wednesday Do you eat to live or live to eat? Do you use food as reward and punishment? Are there foods that you currently eat that go beyond being merely delicious and instead become addictive? We talk about all of these issues in more in one of our first videos about the psychology of eating. When it comes to eating to live versus living to eat, each of us should maintain a balance between the two. We don't want to just use food as fuel with absolutely no enjoyment. Food is an important part of cultural, religious, and national celebrations. But at the same time we don't want to be people who live to eat and pay no attention to the nutrient content of food. Most people today are way way too far on the "live to eat" side of the spectrum and they've lost balance with the "eat to live" side. If you feel like you might have an unhealthy relationship with food this video will offer some suggestions as to how you can restore a healthy relationship with food.

2016 09 07

Nikki’s Story-Eating Healthy while Flying Most Weeks for Work

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Nikki's Story-Eating Healthy while Flying Most Weeks for Work-CFSB Wellness Wednesday In this video Nikki tells us about her journey of losing 23lbs, 1.5 inches off her waist, and 3 inches off her hips. Nikki's situation was unique for a couple of reasons. First, in addition to having a family to take care of, Nikki basically has to fly most weeks for work, which initially seems like it would make good food choices much harder. However, Nikki explains in the video how she just had to make a few not-so-hard changes to her way of doing things like going to Whole Foods rather than a fast food place when she's in another town. Second, Nikki lost a little weight during month 1 when we gradually transitioned her to real food. But she really did amazingly well in month 2 when we did the Whole30, and at that point she lost 20lbs in the space of a month. Sometimes the Whole30 is really the catalyst that makes the difference for people in terms of weight loss. Nikki, you did an awesome job with everything, and we're all so proud of you! Keep up the great work! Are you looking to looking to lose weight, be healthy again, and kick ass at life? Schedule a free 30-min one-on-one nutrition consultation with CFSB Head Nutrition Coach Robby Gustin to see how our nutrition programs can help you achieve those goals. Click here to sign up: https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667

2016 08 31

Why stress is killing your sex drive and your gains in the gym

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Why stress is killing your sex drive and gains in the gym-CFSB Wellness Wednesday If you ask most people whether stress affects sex drive, mood, and gains in the gym, they'll almost certainly say "yes!" However, very few people would be able to tell you WHY that's the case. Furthermore, it's really important to understand the biological reason why this is the case in order to actually fix the issue at a root cause level and not just pay for a bunch of band-aid supplements for the rest of your life. In short, when you are chronically stressed your body preferentially makes cortisol, your master stress hormone, instead of DHEA, your master anabolic hormone. Why is that important? Because DHEA is the parent of the estrogens and testosterone, and those both directly impact both sex drive and gains in the gym. Taking hormone replacement supplements or testosterone boosters are just temporary bandaids that do not fix the underlying issue AT ALL. Unless you get a handle on your stress and cortisol levels you'll never get to the root cause of sex hormone deficiencies, which cause lower libido and fewer gains in the gym. P.S. I mistakenly wrote down the wrong test number down on the whiteboard for the salivary hormone test. It's the BioHealth 205 test not the BioHealth 401H, which is a stool pathogen test. We run both BioHealth 205 salivary hormone panel and the DUTCH urinary hormone profile here at CrossFit South Bend through our Functional Diagnostic Nutrition® program.

2016 08 24

Amy’s Treat Corner-Chocolate, Caramel, and Coffee Almond Bark

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Amy's Treat Corner-Chocolate, Caramel, and Coffee Almond Bark In this edition of Amy's Treat Corner Amy shows us how to make Chocolate, Caramel, and Coffee Almond Bark. Here's the recipe: Coffee Carmel Chocolate Almond Bark Step 1- roast 1/2 C sliced or whole almonds on pan for 5-10 mins depending on thickness of almonds. (You'll have to chop whole ones if you use those) Step 2- melt in microwave or double boiler 1 1/2 C  dark choc chips Step 3- take melted choc and add in: 1tsp vanilla, espresso or instant coffee grounds Step 4- line baking sheet with Parchment paper Step 5- spread  choc over parchment paper Sprinkle nuts, Carmel and sea salt ***carmel sauce- on top of stove melt -1 C heavy cream or full fat coc milk -1 C fine Maple or coc sugar -1 Vanilla bean split in half (could omit if you don't have) -1 tsp vanilla -1/4 or pinch of sea salt (bring to a thick consistency around 5-7 mins) Step 6- put in freezer for 15 mins then crack and enjoy.

2016 08 17

Wild Planet Seafood: 2016 CrossFit Games Special Edition

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Wild Planet: 2016 CrossFit Games Special Edition-CFSB Wellness Wednesday In this special 2016 CrossFit Games edition of Wellness Wednesday, I interview Karen of Wild Planet seafood. Wild Planet is one of the best companies out there for sustainably caught fish and seafood. Seafood is one the healthiest proteins we can consume and most of us don't get enough of it. Wild planet products are: -Cost effective -Sustainably Caught -Super Healthy -Very Portable and Shelf Stable I don't get any money from their company, I just happen to like their products and their mission. Next time you're looking for a good protein snack check out Wild Planet products.

2016 08 10

Carrie’s Story-What’s life like 1 year after a Whole30?

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Carrie's Story-What's life like 1 year after a Whole30?-CFSB Wellness Wednesday Almost exactly a year ago we published Carrie's story about her recent experience with her first Whole30. If you didn't originally get a chance to read that, you can check it out here: http://crossfitsouthbend.com/carries-story/ In this video we wanted to see how Carrie was doing health-wise one year after her first Whole30. The headline: she's doing great and she and her family are eating this way the majority of the time while still occasionally having treats for special occasions. Remember, eating healthy is not about doing a 30-day cleanse, diet, or fad and then returning to bad eating habits for the rest of the year, even if it's the Whole30.  Eating healthy is about making a long-term lifestyle change where one chooses to eat healthy food the vast majority of the time while avoiding unhealthy food unless it's a special occasion. Carrie's a great example of that mentality. Congrats on sticking with it Carrie, and keep up the great work!! Are you looking to looking to lose weight, be healthy again, and kick ass at life? Schedule a free 30-min one-on-one nutrition consultation with CFSB Head Nutrition Coach Robby Gustin to see how our nutrition programs can help you achieve those goals. Click here to sign up: https://crossfitsouthbend.acuityscheduling.com/schedule.php?appointmentType=928667  

2016 08 03

The New Nutrition Facts Label-What You Need to Know

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The New Nutrition Facts Label-What You Need to Know-CFSB Wellness Wednesday In this video I talk about the recent changes to the nutrition facts label. While there are a number of changes to the new nutrition facts label, some of which are good but very long overdue, it's still not the most important thing to pay attention on the back of a food. The most important thing to pay attention to on a food label is the ingredient list not the nutrition facts. Another way to put this, which I have emphasized over and over with our Wellness Wednesday videos is that food quality matters far more than food quantity. Food quantity is still important but not nearly as much as food quality. Furthermore, the healthiest foods typically don't have ingredient labels or nutrition facts at all. In my very first Wellness Wednesday video on how to read an ingredient label I said that the ingredient label was far more important from a health perspective than the nutrition facts label. A year later even with the new nutrition facts label I 100% stick by that claim. If you're interested you can watch that very first video here: https://www.youtube.com/watch?v=KvZFnrZNDYU&index=1&list=PLRX7liyY7_etqqMdnRupipZgxCn-xdTFx

2016 07 27

Why Would Someone Hire a Functional Diagnostic Nutrition® Practitioner?

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Why Would Someone Hire a Functional Diagnostic Nutrition® Practitioner?-CFSB Wellness Wednesday In last month's installment of "What is Functional Diagnostic Nutrition®?" we announced the availability of Functional Diagnostic Nutrition® services here at CrossFit South Bend, and how Functional Diagnostic Nutrition® differs from conventional medicine. In this second installment we explain why someone might hire a Functional Diagnostic Nutrition® practitioner. There are many reasons why one might do so, but we discuss 5 reasons in particular.
  1. You're eating well, you're exercising, you're sleeping well, but you still don't feel your best, you still have symptoms, or you're still dealing with a chronic health condition.
  2. You're going with through the cycle of trial and error with supplements to try to fix your symptoms. "Oh I'm taking licorice root for my 2pm slump, I'm taking fish oil for my inflammation, I'm taking antacids for my heartburn, and melatonin to go to sleep." A normal healthy functioning human being does not need all these things to control symptoms.
  3. You don't feel well or you still have symptoms even though your doctor says your blood work is "normal".
  4. You understand that there is no such thing as a "normal" symptom.
  5. You want to fix the root cause of your health issues not just the symptoms.

2016 07 13

Do I need to buy grass-fed beef and wild-caught fish?

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Have you ever wondered, “Is it worth the money to buy grass-fed beef and wild-caught fish?”
 
This video answers that question and many more about which types of protein you should buy.
 
Today in the supermarket there are so many terms surrounding certain foods like “nitrate-free”, “antibiotic-free”, “omega-3 enriched”, “pasture raised”, etc. We talk about and explain all of these terms in this video and more.
 
Here’s the headline on quality protein: from a health perspective it’s always best to get your protein as close to nature as possible. Ideally that means from a local family farm, but it can mean organic food as well when a local family farm isn’t available.

2016 06 22

How to Easily Make Restaurant Quality Food at Home

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Is it possible to have restaurant quality food at home -that is almost fool-proof to cook? -that is ridiculously simple to prepare? -that you can leave cooking in the morning while you're at work, and then when you get back home it's ready? The answer is yes. It's called sous-vide cooking. It allows you to cook all of your food to the exact right temperature, and it's basically fool-proof. If you have don't have a lot of time to cook, if you have a big family to feed, or if you're looking to turn cheap cuts of meat like chuck roasts and pork roasts into something amazingly delicious you might want to look into sous vide cooking. For more details on sous-vide cooking check out the following article: http://www.seriouseats.com/2016/01/first-thing-to-cook-with-sous-vide-immersion-circulator-essential-recipes.html DISCLAIMER: I don't get any money from any sous vide company to talk about sous vide. There are lots of different sous vide devices and I'm not endorsing any particular one.

2016 06 15

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