(I'll get to the "nuts" in a minute... Good attention-grabber, wasn't it?)
First and foremost, I attended the Whole 9 Seminar on Saturday at CrossFit St. Charles (Enormous thanks to Kim Wilkes for always being the hostest with the mostest!).
LOVED IT!
All of the information affirmed what we know to be true about Paleo, but like I was telling the classes this morning, there were MANY tidbits, tweaks, and layers of information that were new. Melissa and Dallas also incorporated potent metaphors throughout the day that will be helpful in communicating the in's, out's, and benefits of the Paleo Diet to all of you!
Worthy with a big ol' capital "W"!
Sooooo, as to not overwhelm the masses, my plan is to post "WHOLE 9 NUGGETS" for the next couple weeks in small doses.
Easier to digest.
Easier to implement/tweak/alter in smaller doses.
(Midget Meg standing between the Greek god and goddess... Seriously, what the heck?! Rich and I kept laughing at this pic.)
WHOLE NINE NUGGET FOR TODAY:
(Keep in mind- these nuggets are not being shared in the same order the topics were presented. They'll seem random to you, but they aren't in my brain. Hang with me).
The Paleo Diet calls for eating quality meats, low-glycemic veggies, healthy fats, and fruit. NO sugar, NO grains, NO dairy (we'll talk about each of the NO's over the course of the nugget sharing).
CrossFit's mantra is: meats and veggies, nuts and seeds, some fruit, little starch, no sugar.
We have diligently followed the CF prescription of eating for over a year, and I, for one, rely SOLEY on nuts and seeds for my fat. I heart them. I would MUCH rather grab a handful of roasted or raw almonds and walnuts or dig in to the almond butter than consume anything else in the world of fat.
We know that fat is a superb provider of energy.
We know that our bodies learn how to use fat for fuel when carb sources are depleted. (love that!)
We know that fat makes food taste better AND it's super satiating- makes you feel full longer!
We know that fat slows down the digestion process.
I did NOT know that my fondness for nuts and seeds should be re-examined.
Nuts and seeds are not evil.
But there are better choices to be made.
My eyes have been opened to the possibilities!
Nugget #1- FATS!
Monounsaturated fats are one of the BEST sources!
Avocados and olives/olive oil are the best bets for monounsaturated fats. Hands down.
Of all the nuts, hazelnuts and macadamias have the best omega 6 to omega 3 profile (we want MORE omega 3's as the American diet is heavily skewed in the omega 6 direction with the grain that abounds).
Saturated fats are also a BEST source!
Let's rewind and repeat that in your brain. Now say it out loud. Now go tell a family member.
There is NO correlation with consumption of saturated fat to cholesterol, heart attack, and stroke (it's inflammation, which we'll delve into on another day. Today, we're all about the FAT.)
These are your best choices for saturated fats:
pastured, organic butter
fat from QUALITY meat
*important point to be made here- ONLY the fat on antibiotic-free and hormone-free/organic meats is healthy. These chemicals are fat soluble, meaning they are stored in the fat of animals raised conventionally. Blah...
and, drum roll, please-
COCONUT!
coconut oil
raw, unsweetened coconut, coconut milk
AND COCONUT BUTTER!!
I am a happier woman.
We have coconut products out the wazoo at the Mottl abode.
I just don't use them.
We've had this box of coconut butter (AKA creamed coconut) for some time.
Melissa Urban RAVED about it at our seminar. Her take, "Grab the bag, grab a spoon, and head to the couch!"
Well, I got home Saturday night and broke it open to test it out.
There's a layer of coconut oil on top that needs to be scraped off.
Not so tasty.
Then dig in!
It literally melts on your tongue and is so delicious.
I am an A #1 FAN!
It's not a "cheat." It's pure coconut- no sugar, nothing added.
It's a fat source.
Eat a bit with a meal or snack, but please don't consume the entire bag in one sitting. :)
Rave reviews from Meg Mottl and B.
(Rich wasn't sold on it, but I'm kinda glad. More for ME!)
GIRL TIME!
Some hanging around...
Some sitting around...
Some rotating around...
(partnered up for the workout, one person working at a time and made our way through a girl WOD circuit for max reps)
And, some INDULGING Paleo-style!
Feast your eyes on THIS magnificent spread:
Guacamole, fresh veggies, and berries on the left; deviled eggs and rosemary roasted nuts on the right
Marinated kebobs and to-die-for oranges
Chicken salads with endive & celery; banana blueberry muffins
Baked apples and tuna rolls
The ladies just know how to do it right! :) DEE-LISH! Much appreciation sent your way for your contributions to the post-workout meal. Lots of color and variety and just TASTY!
Forewarning: SAG may be in your future, CFKW ladies! Ha! More details to come, but loads of laughs and creative ideas pinged around the gym Friday night. More fun times to come and all are most welcomed to join in when the plans get ironed out. We nominated Betty and Bean to be in charge. Not surprised? :)
Speaking of GIRL TIME, Colleen E. broke the law and scheduled a par-tay the same night as CFKW's girls' night. Tsk...tsk...tsk...on so many levels.
One- CF workouts come before jewelry purchasing. That's a given.
Two- We missed the three of you- you're always quite entertaining.
Three- There is ABSOLUTELY NOTHING PALEO ON THAT TABLE OR IN ANYONE'S HAND!
Colleen's retort? "Well, that's WHY WE SENT IT!" Wanted to get a rise out of me, I think.
And, speaking of Colleen and family-
ARE YOU ON THE FLOOR YET?!!!
Zed's words, "Chicks weren't checking out my smile, they were looking at my guns!"
He also goes on to say that he didn't get those from "petting no kitty cats!
I'm comforted by his consistent character from his teen years to the present.
Saturday's Workout: shared reps with partner, front squats/burpees/pull ups/SDHP
Had emotional impact, this one. :)
Rich and company are still lamenting the arm soreness and overall fatigue.
Kudos to Husband Rich for his classroom management- stretching class #1 and warming up class #2 while flying solo. Way to go, Husband! :)
Rich says the crews pushed hard and worked really well at keeping each other going!
A contest between K.D. and Uncle Bill?
The Sunday Running Crew!
Beautiful morning to get some mileage in!
Thanks to all who joined Marketti!
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