catalyst nutrition tracking log - wof crossfit in...

NUTRITION

TRACKING LOG

GRAIN FREE EDITION

Congratulations! You’ve already won.

By committing to 30 days of clean eating, you’re going to develop habits that will serve you for the rest of your life. These will build on one another. First, you’ll learn how to eat better. Committing to a short-term challenge like this will force you plan meals in advance; to pack your lunch; to actually consider where the next meal is coming from. After a week or so, you’ll adapt to the new metabolism and habits. We dangle the carrot (so to speak) but you’ll have to make the small changes in your own life. Once you make them, you’re rolling. We hope to spur that change with this challenge. As your body changes its metabolism, your sensitivities will change. A month without sugar will cause your taste buds to sharpen their focus, and fruit will taste sweeter. Your brain will learn, and so will your body. Second, you’ll learn how to shop better. “I ate it because it was there” is a big part of the problem in our culture. When you arrive at your great-aunt’s house, she’s going to put cookies on a plate and coffee on the stove. No one really feels like eating cookies, but everyone does. Likewise, at 10pm, your brain is tired and craving sleep…but will accept sugar as a substitute. If the Snakky-Kakes aren’t available, you’re more likely to go lie down. Committing to a short-term challenge will teach you to stick to the periphery of the grocery store; to choose food that will HELP you, instead of merely avoiding food that might HURT you. Third, you’ll learn how to feel better. Every so often, we hear this: “I haven’t had any grain products in months. Last night I had pasta at mama’s house…I feel terrible today.” When you feel good all the time, you can actually forget what “bad” feels like. “I can’t believe I used to do this every day…” sounds like the regrets of a reformed alcoholic who’s gone out on a bender, but it’s really a common refrain among those who have given up grains. Another way to look at it: until you feel good, you don’t realize there’s anything better than the way you currently feel. Finally, you’ll learn how to perform better. We believe in objective measurement. I want you to do things that challenge you. And I don’t want you to puke on your podium. Before you lose a bunch of weight, and after, and during, you’ll start to notice some changes in your workouts: they hurt less. You can go longer without a break. You’ll feel stronger, faster, less jiggly. These are what count most.

Why go Grain Free? The best summary of the mounting evidence against grain consumption can be found at Mark’s Daily Apple: http://www.marksdailyapple.com/why-grains-are-unhealthy/#axzz3EB3e8M4L Share with your friends. Whether you believe the science or not, whether you embrace the logic or doubt the practicality, you owe yourself some big favors. We’re calling this one in for you: try going grain-free for 30 days. You’ll probably notice: - less inflammation in your joints - less feeling ‘overfull’ - less acid reflux and burping - less gassiness - fewer blood sugar issues (late-afternoon crashes, evening binging) - more alertness - more positive outlook WOF CrossFit has been coaching nutrition since 2012, and Anastasia has been preaching various strategies. But none have matched this simple plan: give up grains. If you’re looking for the smallest possible change that will yield the largest possible result, giving up grain is it. Step 1. Know Your Enemy What’s a grain? Barley Bulgur wheat Corn Durum wheat Fonio Kamut Millet Oats Popcorn Rice Rye Semolina wheat Sorghum Spelt Teff Triticale Wheat Wild rice Barley Bulgur wheat Durum wheat

http://www.marksdailyapple.com/why-grains-are-unhealthy/#axzz3EB3e8M4L

Kamut Oats Semolina wheat Spelt Triticale Wheat Amaranth Quinoa (while technically a seed, many people have problems digesting quinoa because the body digests it more like a grain - so it's best to avoid it) Specific Foods to Avoid:

- Gluten, which may be found in: o Gluten grains: barley, durum, einkorn, emmer, faro, kamut, rye, spelt, triticale/tricitum,

wheat o Obvious foods containing gluten: wheat-based breads, pasta, noodles, cookies, cakes,

pies, cupcakes, breakfast cereals, pancakes, waffles, pita o Other foods containing gluten: Baguettes, beignets, bran, brioche, bulgur, burrito,

couscous, crepe, croutons, farina, focaccia, fu (gluten in Asian foods) gnocchi, graham flour, gravy, hydrolyzed vegetable protein, hydrolyzed wheat starch, matzo, modified food starch, orzo, panko breadcrumbs, ramen, roux (wheat-based sauce or thickener), rusk, seitan, semolina, soba noodles (mostly buckwheat, but usually also include wheat), strudel, tabbouleh, tart, textured vegetable protein, udon noodles, wheat germ, wraps, vital wheat gluten, wheat bran, wheat germ, wraps

o Beverages containing gluten: ales, beers, lagers, Bloody Mary mixes, flavored coffees, herbal teas made with wheat/barley/malt, malt liquor, flavored teas, vodkas distilled from wheat (Absolut, Grey Goose, Ketel One, SKYY, Stolichnaya) or other gluten-containing grains (Belvedere, Finlandia, Van Gogh), wine coolers containing barley malt, whiskey distilled from wheat or barley (Jack Daniels, Bushmills, Jameson, etc.)

o Breakfast cereals: Bran cereals (All Bran, Bran Buds, Raisin Bran), Corn flakes (Corn Flakes, Frosted Flakes, Crunchy Corn Bran), Cream of Wheat, Farina, granola cereals, “healthy” cereals (Smart Start, Special K, Grape Nuts, Trail Mix Crunch), Malt-O-Meal, muesli, mueslix, oat bran, oat cereals (Cheerios, Cracklin’ Oat Bran, Honey Bunches of Oats), oatmeal (if you’re severely gluten-intolerant – otherwise it’s a food to limit, see above), popped corn cereals (Corn Pops), puffed rice cereals (Rice Krispies)

o Cheeses made with cultures that come in contact with bread: Blue cheese, cottage cheese (not all), Gorgonzola cheese, Roquefort

o Coloring/fillers/texturizers/thickeners: artificial colors, artificial flavors, caramel coloring, caramel flavoring, dextrimaltose, emulsifiers, hydrolyzed vegetable protein, hydrolyzed wheat starch, maltodextrin, modified food starch, stabilizers, textured vegetable protein

o Energy, protein, and meal replacement bars: Clif Bars, Gatorade Pre-Game Fuel Nutrition Bars, GNC Pro Performance Bars, Kashi GoLean bars, Power Bars, Slim-Fast meal bars

o Fast food – where oil may be used to fry gluten-containing foods and cooking surfaces may be shared; also fast-food saurces, sausages, and burritos typically contain wheat or wheat-based ingredients

o Meats: breaded meat/poultry/fish, canned meats, self-basting chicken, deli meats (luncheon meats, salami), ham, hamburger (if breadcrumbs are added), hot dogs, imitation bacon, imitation crab meat, meatballs (if breadcrumbs are added),pepperoni,

sausage, self-basting turkey o Sauces, salad dressings, condiments: Gravies thickened with wheat flour, ketchup,

malt syrup, malt vinegar, marinades, miso, mustards containing wheat, salad dressings, soy sauce, teriyaki sauce

o Seasonings: bacon bits (imitation), curry powder, seasoning mixes, taco seasoning o Snacks and desserts: cake frosting, candy bars, chewing gum (powdered coating),

Chex mixes, corn chips, dried fruit (lightly coated with flour), dry roasted peanuts, fruit fillings with thickeners, jelly beans, granola bars, ice cream (cookies and cream, Oreo Cookie, cookie dough, cheesecake, chocolate malt), ice cream cones, licorice, nut bars, pies, potato chips (including Pringles), roasted nuts, tiramisu, flavored tortilla chips, trail mixes

o Soups: Bisques, broths, bouillon, canned soups, soup mixes, soup stocks and bases o Soy and vegetarian products: Veggie burgers (Boca Burgers, Gardenburgers,

Morningstar Farms), vegetarian “chicken” strips, vegetarian chili, vegetarian hot dogs and sausages, vegetarian “scallops”, vegetarian “steaks”

o Sweeteners: Barley malt, barley extract, dextrin and maltodextrin, malt, malt syrup, malt flavoring

- Flours o Wheat flours (e.g. all-purpose flour, bread flour, pastry flour) o Cornstarch, potato starch, tapioca starch, or rice starch o Amaranth flour, teff flour, millet flour, chestnut flour, quinoa flour (excessive

carbohydrate exposure – acceptable when limiting carbohydrate exposure may not be as important, e.g. for kids)

- Processed foods with multiple ingredients o Do not buy a processed or prepared food unless you can view the ingredients list as it

may contain hidden gluten o Processed meats – e.g. bacon, pepperoni, salami, sausages – containing sodium

nitrite o Gluten-free foods – specifically those made with cornstarch, rice starch, potato starch,

or tapioca starch o Foods with artificial colorings and preservatives

- Sweet foods o Dried fruit – figs, dates, prunes, raisins, cranberries o Sugary snacks – candies, ice cream, sherbet, fruit roll-ups, craisins, energy bars o Sugary fructose-rich sweeteners – agave syrup or nectar, honey, maple syrup, high-

fructose corn syrup, sucrose o Sugar alcohols – mannitol, sorbitol, maltitol, etc. o Soft drinks, carbonated beverages o Sugary condiments – jellies, jams, preserves, ketchup (if contains sucrose or HFCS),

chutney What To Eat - Vegetables

o Choose organic where possible – if not, rinse thoroughly in warm water to minimize pesticide/herbicide residues

o Eat a variety of vegetables o Vegetables shouldn’t just be for dinner: have them any time of the day, including

breakfast o Artichoke hearts, avocados, bell peppers, broccoli, butternut squash, carrots,

cauliflower, celery, chili peppers, cucumber, dandelions, eggplant, endive, garlic, green beans, greens, jicama, kale, leeks, lettuce, mushrooms, onions, peas,

purslane, radish, scallions, shallots, spinach, sprouts (alfalfa, broccoli, etc.), spaghetti squash, squash, tomatoes, turnips, yellow squash, water chestnuts, zucchini

o Note: white/red potatoes should be in limited amounts - Dairy products

o Choose organic o Full-fat cheeses (blue cheese (if gluten-free), cheddar, Comte, Crotin de Chavignol,

edam, feta, Fontina, goat cheese, Gruyère, Monterey Jack, mozzarella, Neufchâtel, parmesan, provolone, romano, ricotta, stilton, swiss)

o Note that non-cheese milk products (including milk, yogurt, cream, etc.) and soft fresh cheeses should be limited.

- Fish and shellfish o Fish – e.g. catfish, cod, halibut, mahi mahi, perch, red snapper, salmon, swordfish,

trout, tuna, walleye, white fish o Shellfish and other seafood – e.g. clams, crab, lobster, mussels, octopus, oysters,

shrimp, squid - Meat and poultry

o Try to buy organic meat from grass-fed livestock and preferably those raised under humane conditions

o Should be uncured and unprocessed and should not contain sodium nitrite o Meats – beef, buffalo, elk, lamb, pork, veal, wild game o Poultry – chicken, duck, ostrich, pheasant, quail, turkey o Uncured sausages and charcuterie such as uncured bacon, Canadian bacon, chorizo,

uncured Italian sausage, uncured turkey bacon o Eggs o Eggs any kind, including yolks

- Fats o Use healthy oils generously o Avocado oil, coconut oil, extra virgin olive oil, flaxseed oil, macadamia oil, sesame oil,

walnut oil o Butter (organic; use lightly) o Cocoa butter (food grade)

- Raw nuts and seeds

o Almonds, brazil nuts, cashews, coconut / shredded coconut (unsweetened), filberts, hazelnuts, macadamias, peanuts, pecans, pistachios, walnuts

o Flaxseeds, poppy seeds, pumpkin seeds, sesame seeds, sunflower seeds o Nut or seed butters – e.g. almond butter, cashew butter, hazelnut butter, peanut

butter, sunflower seed butter - Flour alternatives

o Must be wheat-free and gluten-free o Free of conventional “gluten-free junk carbohydrate ingredients” – no cornstarch,

potato starch, tapioca starch, or rice starch o Low in carbohydrate exposure o Nut meals e.g. almond flour, almond meal, chickpea flour / garbanzo bean flour,

coconut flour, ground golden flaxseed (ground regular/brown flaxseed is not as baking-friendly), hazelnut meal, pecan meal, peanut flour, pumpkin seed flour, sesame seed meal, sunflower seed meal, walnut meal. Check they are gluten-free

o Be sure to drink plenty of water when you include flaxseed in your recipes o Must be stored in the refrigerator or freezer in an airtight container to slow oxidation

- Herbs o Anise, basil, bay leaf, chives, cilantro, dill, marjoram, mint, oregano, parsley,

rosemary, sage, tarragon, thyme - Spices

o Allspice, caraway, cardamom, celery seed, chile peppers, chili powder, gluten-free chipotle seasoning, cinnamon, clove, coriander, cumin, fennel, fenugreek, garlic, ginger, mustard, nutmeg, onion powder, paprika, smoked paprika, pepper (black, red, white), saffron, salt, sea salt, star anise, turmeric, wasabi

- Sweeteners o : local honey and maple syrup (use sparingly)

- Beverages o Water o Tea o Herbal teas / infusions o Milk alternatives – unsweetened coconut milk o Coconut water o Coffee

- Non-sugary condiments o Chili or hot pepper sauces, horseradish, mayonnaise (note you’re supposed to avoid

soybean and other polyunsaturated oils which are usually the base of mayonnaise), mirin, mustards, salsa, gluten-free soy sauce, sriracha, tamari, tapenades, Thai fish sauce, vinegars (white, red wine, apple cider, balsamic). Check they are gluten-free

- Odds and ends o Baking – arrowroot, baking powder, baking soda, unsweetened or 100% chocolate or

cocoa powder or cacao, cacao nibs, cream of tartar, guar gum, sugar-free hazelnut syrup, vanilla extract, other extracts such as natural almond extract, coconut extract, peppermint extract, vanilla beans, active dry yeast, xanthan gum – check they are gluten-free

o Pickled or fermented – olives, pickled vegetables, sauerkraut o Lemons, limes o Other – beef broth, chicken broth, canned coconut milk, green curry paste, salsa,

shirataki noodles (made from konjac root), tomato paste, tomato juice - Grocery shopping tips

o Buy single-ingredient natural foods found in the produce aisle, butcher shop, and farmers’ market that don’t require labels

o Ignore all claims of “heart healthy,” “low-fat,” “low in cholesterol,” “part of a balanced diet,” etc

- For vegetarians o Strict vegetarians need to rely more heavily on nuts, nut meals, seeds, nut and seed

butters, and oils; avocados and olives; and may have a bit more leeway with carbohydrate-containing beans, lentils, chickpeas, wild rice, chia seed, sweet potatoes, and yams

- If non genetically modified soy products can be obtained, then tofu, tempeh, and natto can provide another protein source

More Questions? ASK YOUR COACH on 021 198 0198 or [email protected]

mailto:[email protected]

Date:________________________________

Meal/Snack: Grain Quantity: Points:

Daily Total Points: ________

Workout:

Strength/Skill:

Metabolic:

Mood: Draw a full circle for ‘sunny’, a half circle for ‘meh’ and any dark symbol for ‘bad.’

6am 9am noon 3pm 6pm 9pm

Date:________________________________

