In 2011 I walked into a CrossFit gym for the first time. I almost couldn’t believe what I was
seeing: a group comprised almost entirely of “soccer mom” type women, most of them, older
then I was, doing things I had only ever thought professional or collegiate athletes could do.
They did pull-ups that looked effortless. They lifted huge barbells over their heads again and
again and let them crash to the ground. Although I was awed, I was also disappointed. “I’ll
never be able to do that,” I thought. “I’m not like them. They’re so amazing and I’m just. .
.me.” I had been a student all my life up to that point. I had never been an athlete and fitness
had never been a priority. Four years of college, four years of medical school, and three more
years of specialty training in emergency medicine had left me physically weak as well as
chronically tired and anxious. Like many people who spend a lot of time taking care of others, I
had completely neglected to take care of myself.

I started coming to the gym three days a week, even if it meant coming straight from an
overnight shift in the ER. It didn’t take long for me to realize that my body was capable of
things I never could have imagined. It was incredibly motivating. I got measurably stronger. I
overcame my psychological limitations time and time again and pushed through workouts I
didn’t think I could finish. My thinking began to change: “What if I am like those women?”
In 2013 my husband and I moved to a different part of the city and both joined CrossFit Round
Rock. The coaches emphasized nutrition as an indispensable part of fitness. I was pretty sure
we were already eating “healthy”, but we decided to give their advice a try even though most
of it sounded like utter nonsense to us. Once again, I couldn’t believe the results. We had
more stamina for workouts. Our mental energy skyrocketed. Our clothes fit differently. We
found that we didn’t miss the foods we cut out and instead discovered new foods we loved.
We even learned to indulge ourselves occasionally without losing our newfound good habits.
Some problems that I had long accepted as part of my life—chronic nausea, headaches,
indigestion, acne—gradually evaporated.

My resolve was put to the test in 2014 when I was diagnosed with severe degenerative arthritis
of my right knee as the result of an injury I sustained in college. I underwent surgery and spent
the next six weeks on crutches. The six months that followed made me more grateful than ever
to have found CrossFit. In addition to physical therapy, I trained an hour each week one-on-one
with Coach Landon which helped me stay fit during my recovery. Instead of surrendering to a
life of chronic pain and disability, I learned the proper body mechanics I needed to be able to
return to CrossFit classes and, most importantly, live my life without fear of reinjury.
I can honestly say that nothing about my life now is the same as it was back in 2011.

Now I am the one doing effortless-looking pull-ups. I am the one under the big barbell who lets it crash to
the floor and then goes back for another rep. The only thing that has not changed is that I am
still every bit as awed as I was that first day by the people I see around me in the gym. They are
people with stories just like mine who have been transformed and rehabilitated by CrossFit
Round Rock. I feel so lucky to be a part of a community where we celebrate each other’s
successes while inspiring each other to keep reaching for the next challenge and the next
opportunity to become even better. I can’t imagine wanting anything less.

-Nicholette


Sleep is something that we spend a third of our life doing. It would seem only natural for us to be excellent at it, but as it turns out, we still make a lot of mistakes when it comes to achieving quality sleep. Not everyone sleeps the same, and some people just have trouble sleeping at all. It’s quite possible that you haven’t even noticed the 8 Things You Do That Ruin Your Sleep.

Using the Wrong Pillow

As everyone’s body isn’t the same, neither are the pillows that you need to achieve quality sleep. Take account of the position you normally sleep in. People who sleep on their side need a firm pillow to support their head and neck, while people who sleep on their stomach or back need a softer pillow to stay level with the bed. Luckily, many newer pillows indicate which type of sleeper they are for nowadays, making it easier for you to pick out the right one.

Sleeping at the Wrong Temperature

For many of us, sleeping in the summer can be a grueling ordeal. You’re sweaty, uncomfortable, and hot as you constantly change positions before you fall asleep. In order to get a quality night of sleep, it’s recommended to keep your room at a cool temperature. As you fall asleep, your body temperature begins to decrease and a cool room will help your body go through the process. The National Sleep Foundation recommends setting your thermostat to 65 degrees Fahrenheit for the best results.

Your Phone is Too Bright

As we become more attached to our cell phones, it becomes harder and harder to put it down before going to sleep. Many of us check social media or read articles on our phone or tablet in our beds. The problem with this, however, is that electronic devices emit blue light which can block your body from producing melatonin. Melatonin helps us fall and stay asleep, so this is a crucial hormone to have. To fight this, try setting your phone to its night mode settings or consider not using your phone for at least ten minutes before bed.

You Snooze Too Much

Some people hate getting up early in the morning. Not all of us are morning people and it’s hard to get up for things you most likely have no interest in doing, like going to work or school. As a result, many people set their alarm clocks ten minutes early and hit the snooze button until they eventually wake up. Unfortunately, snoozing can actually cause a negative effect on your sleep quality. When you snooze, your sleep is broken down into fragments and the body never truly reaches the state of rest, leaving you groggy for the day.

You Drink Too Often

After work, you probably just want to relax for a bit, binge watch your favorite show on Netflix and sip down a few glasses of beer or wine. While this will relax you at the time, it can have a very negative effect on the quality of sleep that you are getting if you drink too close to bedtime. Alcohol can disrupt your brain waves and stress your body during digestion, causing your body to work hard during sleep and make you feel terrible upon waking. Try limiting your daily alcohol consumption to occur a few hours before bed for decent results.

Your Feet Are Cold

While many people prefer to warm their naked feet inside their blanket and sheets, some would have better luck sleeping if they tried something else. Wearing socks while you sleep can have some positive effects, and would keep your significant other happy for not having to feel cold feet as they sleep. Keeping warm feet and other body parts will allow your blood vessels to dilate, meaning that it is easier to fall asleep faster. Be sure to air out your feet sometime during the day, though, as constantly wearing socks could possibly lead to skin problems.

Too Much Caffeine

Many people go through their whole day drinking coffee, tea, or other caffeine-heavy beverages so they can get important tasks done like driving long distances, working, or just staying awake in general. While the caffeine in these beverages will help you stay awake when you need it, it can also prevent you from going to sleep later when you are just trying to rest. It is estimated that drinking coffee as far as 6 hours from bedtime can shorten your sleep by an hour and make you restless during sleep.

Sleeping on a Bad Mattress

Sleeping on a bad mattress can cause you a great deal of sleep-related stress. There are many different types of mattresses for the different types of body shapes out there, and having the wrong type could be the difference between a good night’s rest and a terrible day. Experts recommend that people should change their mattresses at least once every ten years. Mattresses are not built to last forever and a bad mattress can do a great deal of harm if you are prone to pain.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


Do you still do that Crossfit thing?  

I can’t even count the number of times I’ve been asked this question or one very similar to it.  What does this question really mean anyway? My thoughts usually go straight to, “I must have gained weight.”  With some hesitation and awkwardness, I let them know I do still do that Crossfit thing. While the question is somewhat curious, my answer is not.

These are my people.  My Crossfit family is the biggest reason I keep coming back for more.  In the wee hours of the morning, we visit about our families, jobs, celebrations and the struggles of daily life.   We miss each other when someone is on vacation. We notice when someone isn’t showing up. We hold each other accountable. We rally in silent support and drag each other to the finish line on days when the workout is getting the better of us. We spend the first hours of the day together. In fact, my 5 am crew sees me as no one except family ever would – no makeup, messy hair, sheet marks still on my arm.  These friends get the rawest, truest version of me. I adore these people. I admire their strength and perseverance. They are my family. They are my friends.

 

We have a running joke…are you here for fitness?  Do you want to get better? The honest answer is a resounding YES!  I am always in the gym for the fitness. I am extremely hard on myself, and I fight with my inner-voice on a daily basis (as we all do).  The good news is that I have come a really long way. When I started Crossfit Boot Camp in my neighborhood park (yes, that used to be an option), I couldn’t do a sit-up or push up.  With dedication, time, persistence and the encouragement of many great coaches along the way, I can do those movements and much more. I know myself, and I know I’ll never be satisfied.  Each big win, like doing consecutive pull-ups or double-unders for the first time, makes me want to keep pushing toward the next goal. Luckily we are blessed with amazing coaches at Crossfit Round Rock who not only have the skill and patience to take us to the next level but who also bring their “fitness A-game” every single day.  A special thank you to Coach Kali for seeing things in me I can’t begin to see in myself!

A moment of clarity hit me about a year and a half ago.   Even though I had been a Crossfitter for a long time and participated in many initiatives, it didn’t really click for me.  A potential health situation forced my hand. My nutrition and fitness goals aligned, and suddenly it all made sense. Fine-tuning in a few areas not only changed my perspective but also the ability to step up my game.  My health issue completely disappeared after 3 years of worrying. I feel better than ever, and I am excited to see what the future holds. I am determined to age gracefully with fitness and health at the heart of it all.  

I am a 43-year-old mother of three.  I started Crossfit 7 years ago with some very simple goals in mind.  I wanted to fit into my clothes, and I wanted to make sure my arm would stop waving when I did.  While these same goals still make the cut, I’ve come to appreciate so much more about my personal Crossfit experience.  I have more goals than I can count, some of which I am not ready to say out loud.

So, back to the original question.  Yes, I still do that Crossfit thing and I intend to keep on doing it.  I hope you are asking because you notice my fitness and not the lack of it.  Keep those questions coming. I’m learning to take them as a compliment

 

-Beth Wilhelmi

 


Nearly 2 billion people around the world are overweight and roughly 600 million of them are obese. A healthy weight leads to more energy, better sleep, and a longer life. If you’d like to get your weight in a healthy range, you need to stop doing these 13 things.

Eating Sugary Foods

If you have a severe sweet tooth, you could be sabotaging your weight loss before you even begin. Whether white, powdered, brown or liquid, sugary foods and drinks are a no-no when you’re trying to lose weight. If you absolutely must curb your sweet tooth, try a piece of fruit instead of a candy bar. Pure honey or stevia works well to sweeten coffee and tea.

Trying Every Fad Diet

Stop choosing eating and exercise plans based on what celebrities, TV doctors, commercials or even your friends and family claim will work. In a lot of cases, these diets are only a “quick fix” that cause you to lose water weight. Unfortunately, the water weight will come right back as soon as you start eating like you usually do again. Even if the eating plan is one that works for others, it may not be right for you. To find the plan that’s right for you, you’ll need to talk to your doctor and consider your dieting history and medical background.

Drinking Soda

Put a stop to your soda habit right now if you want to lose weight. It’s just sugar water with no nutritional value. Moreover, don’t allow yourself to fall into the trap of thinking it’s acceptable to drink diet soda instead. In many cases, people see no calories or carbohydrates and assume they can drink as much diet soda as they’d like. However, the drink still includes ingredients that will prevent you from slimming down.

Setting Goals That Aren’t Realistic

While motivation is one of the most important keys to losing weight, it can also be detrimental if you aren’t careful. Seeing the results other people have had with losing weight, especially if they have lost a significant amount in a short time, often causes people to set unrealistic goals while they’re motivated. When those goals aren’t met and motivation dwindles, the result can be weight gain. Set small goals and remember that most people only lose about one pound per week.

Having Bagels for Breakfast

Bagels, doughnuts and other types of bread are a staple around most American breakfast tables, but if you eat them regularly, you may as well be stapling them on your waist. Bread has high glycemic indexes, which cause your blood sugar to spike and make you feel hungrier. Opt for eggs, vegetables, fruits and other lean options in the morning to help you stay energized until lunch.

Claiming You Don’t Have Time

More than 40 percent of people say they don’t eat healthy foods because they don’t have time and a whopping 73 percent give lack of time as a reason for not exercising. Unfortunately, weight loss takes effort, which means you must take it seriously and make time. Choose one day a week to prepare healthy meals that you can toss in the microwave or eat right out of the fridge for the week. Take a walk during your lunch break or even do cardio exercises on commercial breaks if you just can’t give up your nightly TV time.

Eating Too Many Carbs

Avoid foods that come in a box or a bag. Crackers, potato chips, cookies, and many other items are laden with refined carbohydrates that offer no nutritional value. Also, they increase your blood sugar, which leaves you feeling hungrier and can make you feel tired or lacking in mental alertness. Stick to fruits, vegetables, and other healthy options when you need a quick snack.

Underestimating What You Eat

Most people don’t realize how many calories and grams of fat they are consuming in a given day. You might think that bite-size candy bar doesn’t count, but if you have five of them in a day, you’re looking at an additional 150 calories or more. Even eating too many healthy foods can cause you to gain weight. Instead of guesstimating your food intake, use a tracking app or website, so you’ll know exactly what you are consuming and be armed with the knowledge to make better choices.

Falling Into the “Healthy Food” Trap

Just because the package claims the food is healthy doesn’t mean that it is. “Organic” doesn’t mean it uses healthy ingredients. Fat-free items are often laden with other chemicals to improve the taste and these chemicals usually slow weight loss. Instead of relying on the front of the package, look at the back. Focus on the calories, carbohydrates and fat grams. It’s also important to understand that even truly healthy foods should be eaten in moderation. Avocados are healthy, but they are also high in calories, so eating them multiple times per day can slow weight loss.

Sitting Around All Day

Between work, school, meals, driving and relaxing in the evening, you probably spend most of your day sitting down. Sitting for most of the day makes it difficult to lose weight and can even lead to other health problems. If your boss will allow it, set up a standing desk or even one that is wired to a treadmill. If you absolutely must sit for most of the day, get up and stretch at least once per hour. Take the time to refill your water bottle, walk a flight of stairs or do a quick lap around your office. This extra movement will add up throughout the day and may even make you feel more energized.

Keeping Your Goals to Yourself

Weight loss often takes teamwork. If you find that you struggle to stay on track when you work out or eat healthy alone, enlist a friend or family member to do it with you. Exercise can be more fun if you have a partner to play sports or walk with and losing weight with a friend helps you stay accountable when it comes to the food you’re eating.

Restricting Yourself Too Much

While many people are too lax when it comes to the food they eat, other people go too far in the other direction. If you restrict yourself only to certain types of food or if you do not eat enough calories and fat throughout the day, you are setting yourself up for failure. Talk to your doctor or a nutritionist to determine how much you should be eating. Stick to mostly healthy foods, but if you do feel the need to indulge, try a small square of dark chocolate or another healthy but yummy treat. Completely prohibiting your favorite foods means you are more likely to binge on them and undo your progress in the future.

Giving Up

Losing weight is not a linear process. You will likely plateau and stop losing for a while on your journey. You may even gain a few pounds here and there. This is entirely normal, and you can’t allow yourself to become discouraged and give up when this happens. If you stay the course, the weight will come off, even if it doesn’t do it as quickly as you’d like.

By following these tips, you are more likely to be successful on your weight loss journey. You’ll feel healthier and more confident in no time.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


Our October athlete of the month is….CLAUDIA GONZALEZ. When Claudia Gonzalez first walked through the doors of CrossFit Round Rock in 2013, she was ready for some changes.  Heck! She was 11 weeks pregnant after all! With that 4th member to their family on the way, everything was about to change – so why not start CrossFit!?!

Claudia had never in her life spent time in a gym prior to this moment in 2013.  She dove into personal training sessions with Coach Anna and stayed consistent all the way up to labor starting.  Yes, really. That baby was getting ready to make his grand entrance, and mama Claudia was still considering getting a workout in that day!  This woman showed her coach impressive commitment and love for the new found sport in her life from the very very beginning.

Once Claudia was up and running with baby #2, she was strolling back into the gym with that little guy by her side to get her body moving once again!  It was empowering to feel strong during her pregnancy, and she’s been hungry for more ever since!

Fast forward to current day, Little Robby is 4 years old, and Claudia is as strong as ever.  She recently completed her first CFRR 1 mile loop for time and has ever-evolving goals and a tenacious work ethic that moves her forward every day.  Claudia is a steady workhorse and a force to be reckoned with beyond what she may even imagine! You can find her smile and fabulous sense of humor in the CFRR F.I.T. class on Tuesdays and Saturdays, as well as a weekly PT session with Coach Adrien. She is a professor of insanely crazy sciencey things at Austin Community College, wife of Roberto, and mother of two.  This girl has carved out a special place in her coaches hearts, and we are overdue in honoring Claudia for the true badass of a human that she is! We Love you CG!

 


Do you constantly check the expiration dates on food items inside your fridge? Do you then toss it out immediately? If so, you’re not alone. Most U.S. citizens throw out almost a pound of food a day, according to a 2018 PLoS ONE study. But you might be throwing out food that is still edible.

“Food waste drives me crazy even in my own household,” said Bonnie Taub-Dix, RDN, a dietitian based in New York City, creator of BetterThanDieting.com, and author of Read It Before You Eat It: Taking You from Label to Table. “I can’t tell you how many times my kids have said, ‘Is this still good?’ about something that had an expiration date for the day! (And of course, they want me to taste it first.)”

Although the lingering question of whether or not food is still edible is constantly on everyone’s mind, first there needs to be a clear definition of what an expiration date is.

What Does an Expiration Date Tell You?

Shockingly, the truth is that the FDA doesn’t mandate expiration dates on foods. “The FDA does not require manufacturers to place expiration or use by dates on food products except for infant formulas,” said Deborah Kotz, press officer for the U.S. Food and Drug Administration. “Some state and local agencies require expiration dates on certain food labels, but most often manufacturers voluntarily include expiration or use by dates.”

In fact, according to a Harvard researcher, the non-regulated dates can be compared to the “Wild West”. So what do these terms ultimately mean? Here is a debrief from the USDA Food Safety and Inspection Service:

  • Best by: For consumers; a sign of when flavor or quality is at its peak. This has no relation to food safety.
  • Sell by: For the store; a sign of how long to keep a product on shelves. This has no relation to food safety.
  • Use by: For consumers; a sign of when to use a product by for the best quality. This has no relation to food safety.

Notice the repeating theme? We do, and yes, it’s still a bit confusing.

According to a Food Marketing Institute survey, confusion over these dates causes 90 percent of Americans to throw away perfectly safe food. The common culprits are known to be soup, eggs, dairy products, cereal, and bread.

Can You Eat Food After the Expiration Date?

Since there is no clear and set rule to define an expiration date, New York City-based dietitian, Brooke Alpert, RD, author of The Diet Detox, explains that you should ultimately trust your instincts. “A good rule of thumb to follow is to use your sense; if something smells, feels, tastes, or looks bad, it probably is,” said Alpert. “If you are not sure, always err on the side of caution to avoid foodborne illness.”

In order to extend the shelf life of your food, Taub-Dix suggests the key is to know how to store it. “If a product is stored properly, it should last beyond the date listed on the package. There is so much food waste in this country; it’s sad how much good food gets thrown in the trash,” she said.

How to Extend the Lifespan of Food

“There’s new legislation being proposed that will create nationwide rules for labeling food, clearing up the confusion between a date that might mean the food may not be at its optimal quality (taste wise) versus the date that means a product is unsafe to eat,” Taub-Dix explained.

Try using the USDA’s Foodkeeper App to maximize the lifespan of your groceries. Keep their food safety and storage charts in your kitchen and refer to these five pointers from Alpert the next time you’re thinking of tossing out food.

  1. “For prepackaged items and canned goods, six months to one year is the average shelf life if foods are kept in cool, dry storage.”
  2. “Buy fresh goods like produce and dairy in smaller quantities on a more regular basis, such as weekly, so you can use them up faster to avoid spoilage.”
  3. “Meal plan to minimize food waste. That way, you’ll buy only what you need for the meals you are going to prepare.”
  4. “Purchase frozen fruits and veggies to avoid throwing away produce that goes bad before you are able to use it.”
  5. “Stock your pantry with healthy dried products like quinoa, black rice, dried lentils, and low-sodium beans so you have meal staples on hand whenever you need them.”

Scientists and researchers alike are continuing to explore better strategies to help consumers reduce waste. Brands in the U.K. are also looking to keep products fresh and edible. Arla Foods, a dairy company, is testing out new sticker labels called Mimica Touch that go from smooth to bumpy when products or temperatures change to signal actual expiration. However, although these technologies are advancing, until they move stateside, always keep food safety guidelines in mind and when in doubt, stick to the tried-and-true smell test.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


JOIN THE #800gCHALLENGE

WHAT IS IT?

This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) or fruits and/or vegetables, by weight, per day.

No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies or your choice. Hit the macros you want.

Raw, cooked, canned, frozen; doesn’t matter!  If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Pick up a one-sheet at the gym for all the rules and scoring details. Or get a copy here.

 

So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables. Read more here.

 

DATES

The 800g challenge will run from November 5th – December 1st

SIGN-UP

Registration runs from October 16th – October 31st. Fill out the form below to be contacted when registration opens.  This challenge is NOT limited to CrossFit Round Rock members. CrossFit Round Rock members’ spouses, significant others or roommates can play along, too (must be 18 years old). Get the whole house onboard to stay motivated throughout the challenge.

MEETING

We will host a meeting at the gym to go over all the challenge rules and answer your questions. Be sure to be there!

  • November 3rd at 11:00am at CrossFit Round Rock

COST

$50/athlete

SCORING

We will be using SugarWOD to log scores, leaderboard, and fist bump throughout the challenge. More info on scoring and logging can be found here.

PRIZES

1st place wins a FREE month of Unlimited classes

2nd place wins a $50 membership credit towards dues

3rd place wins a free CFRR shirt

 

Let’s get started!





Eggs and red meat are good sources of protein and nutrients, but they also contain modest levels of fat. Too much red meat in the diet can lead to health consequences. Also, meat, and even eggs are not an option for vegans, who must, therefore, get their protein elsewhere.

10. Almond Butter

As the name might suggest, almond butter is made from almonds and includes about 10g worth of protein per 50g. It is also a good source of healthy fats, biotin, vitamin E, and manganese. Taken without salt, almond butter can be thought of as a replacement for peanut butter, used in smoothies and sandwiches. In fact, if you’re looking for a recipe to make your own, here’s one you can try. It doesn’t take long to make at all. Almond butter also possesses significant levels of Zinc, which can be thought of as a transport mineral for the body’s resources.

9. Hemp Hearts

You’ve probably heard of hemp as a plant closely related to marijuana. You can think of it as weed’s straight-laced cousin. Not only will it not get you high, but it has a variety of uses in many industries. For example, did you know hemp is also a solid source of protein and other nutrition? Typically, hemp hearts have around 16g of protein per 50g. They are also a solid option for obtaining omega-3 fats, which are helpful for the brain and cognitive functions, and they even contain some levels of iron and calcium, which help make your bones stronger.

8. Pumpkin Seeds

If you’re one of those people who tosses out all the pumpkin seeds when you’re making jack-o-lanterns for Halloween and pumpkin pie for Thanksgiving, stop. You’re parting with up to 8g of protein for every 50g you throw away! Furthermore, you’d also be losing out on magnesium, a mineral that is crucial for energy utilization in our body. If you still aren’t convinced, pumpkin seeds are also excellent at helping to kill parasites! Pumpkin seeds provide fat, carbohydrates and potassium, which translate to energy, smoother digestion, and superior heart health respectively. Don’t pass up the power of the pumpkin seed.

7. Nutritional Yeast

If you’ve heard of yeast, it’s likely been used in one of two contexts; yes, it is a component of many types of bread. Nutritional yeast brings in 25g of protein for every 50g, making it one of the strongest non-meat sources of protein on this list. Speaking of nonmeat, nutritional yeast offers a strong cheesy and nutty flavor, which makes it a component for imitation cheese dishes among vegans and vegetarians. Vegans and vegetarians can also protect their B Vitamin supply because nutritional yeast also provides significant levels of B12, a vitamin those with restricted diets have trouble obtaining.

6. Dulse

Have you heard of Dulse? In terms of appearance, you might think of it as a cross between seaweed and red lettuce. In actuality, it is edible seaweed. Coming in with 16g of protein per 50g, dulse is a sea vegetable that includes a significant fiber content, which can help the digestive system past waste more efficiently. Furthermore, dulse is rich in potassium, a crucial nutrient for heart health in that it makes blood vessels more flexible, putting less strain on the heart. It also provides iodine, which is necessary for the hormones of the thyroid gland to synthesize properly.

5. Chlorella

Chlorella is one food that is flying under the radar in more way than one. Not only is it an impressive source of protein, edging out nutritional yeast with 29g of protein per 50g, but it also contains significant levels of other nutrients carbohydrates, fats, and various other vitamins and minerals, including Vitamin A, iron, and magnesium, are found in it. As the name might suggest, it’s a green alga. While it packs quite a punch in terms of nutrition, it is not eaten for its flavor and is best eaten as part of a soup, smoothie, or other food.

4. Spirulina

Much like chlorella, spirulina is another algae superfood. In fact, it contains nearly as much protein as chlorella, falling just shy at around 28 grams worth for every 50 grams. The nutritional content makes it a significant all-around supplement for vegans and vegetarians because it also contains significant levels of iron, Vitamin K, and even B Vitamins. You will need quite a lot of it if you want it to significantly affect your daily intake, so you may have to get creative to find ways to include it in breakfast, lunch, and dinner meals (or drink a LOT of smoothies).

3. Cacao Nibs

Cacao nibs are a lot like cocoa, but there are some key differences. With a modest 7 grams worth of protein in every 50g, cacao differs from cocoa primarily in that it still has the living enzymes intact which make it beneficial for improving digestion. Furthermore, cacao nibs contain significant levels of antioxidants (antiaging enzymes), and believe it or not, it can significantly improve your heart health. Chocolate gets unhealthy once you add in all the excess fat, salt and sugar. If you must skip to chocolate, opt for high grade semisweet dark chocolate, as it’s the healthiest for you.

2. Flax Seeds

Flax seeds are a very popular health food, partially for their protein content, but also for other reasons. Coming in at 9g of protein per 50g, flax seeds also provide significant levels of omega-3 fatty acids, which play significant roles in the body’s health. For those adverse to using eggs, ground flax can stand in as a healthier substitute when it’s time to bake; ultimately, freshly ground flax is the best in terms of the nutrition it provides. Use it in smoothies and salads, or as a component of snacks; make a trail mix with cacao nibs and pumpkin seeds!

1. Tahini

Made from sesame seeds, tahini is a staple in middle eastern cuisine. It can be made into a food all on its own, but it is often a component in many other dishes, most notably in the US, hummus. For every 50 grams or so, Tahini packs in about 10 grams worth of protein. Tahini can be made from raw or roasted seeds; the raw variety has less in the way of fat, but both provide significant nutrition, including potassium, calcium, iron, and B Vitamins. Often used as a dip, it can be served on health platters along with vegetables.

Protein is crucial to the body, even for vegans and vegetarians; supplements, while helpful, are not always as effective as natural food. These foods are important options, particularly for vegans and vegetarians, not only for their non-animal based protein content but also because of the other vitamins and minerals they provide. Some of these vitamins, such as B Vitamins, are difficult to get enough of without animal sources. Even if you’re not a vegan or vegetarian, these foods put new and interesting options on the table. When it comes to protein intake, ensure you get around .13-.30g/lb per day if possible.

Original Article: Click Here

 

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


Jenn Adams has been a member at CFRR since 2015.

During that time she has been as consistent as any athlete we have had. She has also achieved a ton of fitness success to include: handstand push-ups, handstand walks, Olympic lifting, powerlifting, and the ever elusive bar muscle up! With this list of accolades, how could you not know about Jenn Adams!!!! 

If you don’t know her it’s because she flies under the radar and is quite humble about all of her achievements. She’s not one to boast or brag or to instantly post to social media that she achieved any such fitness milestone. That’s just not her. 

As impressive as her list of accomplishments in the gym is, that’s not what’s most impressive about her. She manages this all while maintaining a full-time job, managing her son Jackson along with her husband Chris, and oh yeah, she’s currently pregnant with their second child. This is where it gets impressive…

She’s moved from being able to do all of the stuff listed above to having to do nearly a complete 180 with her workout regimen. She’s had to lower intensity, change up movements on the reg and modify pretty much every CrossFit workout she attends. That’s a very rough thing to do for someone who was pretty much doing every workout as prescribed before. No easy task at all. And she’s done it all without question. She knows this is what’s best for her and her new baby. It’s completely unselfish and a very good example of putting something or someone above yourself. 

So here’s to Jenn Adams. Thank you for your example and your leadership. You’re such an inspiration to us all!


Whenever you hear the slogan, “taste the rainbow”, you probably don’t think about eating healthy. In fact, a colorful and familiar candy probably springs to mind. However, eating the colors of the rainbow isn’t only in reference to candy. In fact, eating fruits and vegetables from the rainbow colors has a significant impact on your health. The color red symbolizes more than just love. Actually, in the science and health community, the color red is associated with health.

There are a numerous amount of studies that suggest eating red fruits and vegetables is beneficial for your overall health. While each color of the rainbow has its own health benefits, red carries the most impact. Red-colored fruits and vegetables fight against free radicals and cancer-causing toxins. Additionally, red fruits and veggies provide protection from stroke, high blood pressure, and high cholesterol. Arthritis sufferers and those who struggle with joint pain and mobility can find relief with the color red.

Tomatoes

Tomatoes

Tomatoes are packed with antioxidants like lycopene. Consequently, it is lycopene that gives tomatoes and other red fruits their coloring. While most nutrients from vegetables are absorbed best when raw; the lycopene in tomatoes absorbs better when cooked. Lycopene supports tissue, cardiovascular, and prostate health. In addition to these benefits, lycopene also protects against certain cancers.

Cherries

Cherries

Second, cherries provide another bountiful source of antioxidants. Thanks to their skin, cherries are high in fiber. Additionally, cherries are rich in vitamin C and potassium. Of course, you may already be aware, vitamin C is a natural immune booster. As a result, the vitamin C in cherries can protect against illness, disease, and infection. Potassium helps balance the sodium-potassium pump in the body. Cherries also promote cardiovascular health. Whether you eat cherries fresh or dried, add them to your next salad or trail mix.

Cranberries

cranberries

Next, on the list are cranberries, which are the tart cousin of the cherry. While some find the naturally tart taste of a cranberry off-putting, they offer so many benefits. They are best known for their ability to prevent ulcers in the stomach and certain cancers. In some studies, cranberries have destroyed cancer cells in the lab. Besides being a cancer-fighting fruit, cranberries also assist in digestion. They prevent the bacteria that stick to the gastric walls that ultimately form ulcers.

Red Bell Peppers

red bell peppers

The red bell pepper has twice the vitamin C an orange, but that’s not all. Besides containing the natural immune-boosting vitamin C, they promote heart health. Red bell peppers reduce inflammation in the arteries, thus preventing heart disease. Jam-packed with antioxidants, red bell peppers fight off free radicals and cancer-causing toxins.

Raspberries

raspberry

The small but mighty fruit, the raspberry is a powerhouse of health. High in fiber and rich in antioxidants, raspberries help protects against free radicals and cancer-causing toxins. They are rich in vitamin C, vitamin B, folic acid, and magnesium. Therefore, raspberries help reduce wrinkles, boost immunity, and prevent cancer.

Red Cabbage

red cabbage

Although red cabbage may appear purple in color, it contains the same benefits as the other red vegetables. Vitamin A, Vitamin C, Vitamin B6, potassium, and fiber are all found in red cabbage. Red cabbage can decrease the risk of brain cancer and cardiovascular disease. It is also great for boosting the immune system and acts as an anti-fungal when fermented.

Radish

radish

A root vegetable like the radish packs a punch in taste and health. These tiny bulbs are an excellent source of Vitamin C, folate, and potassium. For maximum nutrient absorption, these crunchy buds should be eaten raw.

Rhubarb

Rhubarb

Rhubarb is not only beautiful; it is an excellent source of vitamins and nutrients. The leaf of the rhubarb is green, but the root is red. Therefore it is classified as a red vegetable. Calcium, potassium, Vitamin K, and Vitamin C are all found in rhubarb. This vegetable promotes strong bones and a strong immune system.

Red Onions

red onions

Finally, red onions can give both your body and your next dish a little boost. There are several studies proving the cancer-fighting benefits red onions have to offer. Red onions also reduce cholesterol, support healthy liver function, and improve the immune system.

In conclusion, eating more red foods every day has a significant impact on your overall health. Of course, it is important to eat every color of the rainbow. However, red fruits and vegetables proved to be the champion of health. There is a wide range of fruits and vegetables that fall into the red color spectrum. The ones listed in this article are the top red foods in taste, health, and overall popularity. If there is a favorite red food you enjoy daily or seasonally, be sure to share it!

Original Article: Click Here

 

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”