Whole 9 Nugget- Grain
This perfectly piggybacks off of yesterday's post on sugar as we're talking about carbohydrates here. And lots of them!
The linked articles below contain ALL the info you need to understand the downsides to eating grains and will mostly likely answer most of the questions you have (especially if you're newer to the Paleo concept and have been "taught" that grains should make up the bulk of our diets).
Besides being nutritionally wimpy compared to ALL fruits and vegetables, which are by far the carbs of choice, grains also contain substances that can wreak havoc on your digestive system (read below for the lowdown on phytates/anti-nutrients, which prevent absorption of nutrients and lectins/gluten, which damage the lining of the small intestine.
CONSUMING LARGE QUANITITES OF GRAIN (and sugar) CAUSE THE HORMONE INSULIN TO SPIKE, WHICH LEADS YOUR BODY TO STORE THE EXCESS CALORIES AS FAT.
Once you reign in the carb consumption by eating low-glycemic veggies and some fruit, your body will be getting the carbs it needs but will also start relying on body fat AND dietary fat for fuel.
WHO DOESN'T LOVE THAT? :)
Also, you know from personal experience that carbs are not filling. You could probably eat 5 bowls of Cheerios and be hungry in 2 hours. It's like eating air. It's also interesting to watch people eat at family functions. (One of Rich's and my pasttimes. When there are bagels, brownies, muffins, cakes, French toast, scones, pastries, pumpkin bread, etc. out for a brunch, watch the crowd. They fill their plates up, eat, chat, and no joke- 45 minutes to an hour later, they are BACK SNACKING OR GETTING ANOTHER PLATE! It's CrAzY!
Blood sugar spikes.
Then crashes.
They refuel with poor choices.
Blood sugar spikes.
Then crashes.
The grain/sugar combo is especially not good...
On a personal note, I swear fruit actually MAKES me hungry. It tastes great, and I love it, but I don't rely on it to keep me sated til my next meal or snack- that's where the protein and fat come in to the equation.
Your Reading List: :)
Mark's Daily Apple:
The Definitive Guide to Grains
Mark's Daily Apple:
Whole 9's Post on the downsides of consuming grain, including inflammation, insulin spikes, acid levels in the body, and empty calories:
WellNut:
Why Grains are Unhealthy and Dangerous
Mark's Daily Apple:
Addition to the Sugar Post!
*One more thing I forgot to mention yesterday about sugar cravings that I found insightful from my workshop: don't reward them! If you are pining for something sweet, don't reach for the fudge babies or Paleo muffin (remember- these are not best choices by any stretch) and also don't pick up a piece of fruit.
Whole 9 suggests grabbing some protein and fat each time you feel compelled to indulge. The goal is break the habit so that you're not fighting the temptation to eat sweets. So no dried fruit, no juice, no Paleo treats. Eat fruit at the end of a meal or part of a meal instead of as a substitute for a cookie or brownie or muffin (or whatever is consuming your mind).
Hadn't considered that before, but it sure makes sense! More on taming the sugar tantrums here:
Carnage By Thruster!
Did a thruster-on-the-minute workout and here's how it all panned out:
The score is the last minute each athlete successfully completed. For example, 11 means he/she did 11 thrusters in the 11th minute before the timer beeped beginning minute 12.
This one sneaks up on ya around minute 6, eh?
KEYS TO THE THRUSTER:
1. Bar racked on the shoulder with elbows high
2. Full squat...with elbows high
3. Aggressive hip drive on the way up- snap the hips open (think vertical drive- don't thrust the hips forward)
4. Full lockout at the top, head through, elbows straight
5. Descend with the bar, again- elbows high
Core remains engaged- keep everything tight in the bottom of the squat and at the top with the barbell overhead!
CHECK THESE OUT!
Have heard of but never tasted- they look interesting. :)
May be appealing to some of you?
CrossFit participated in the Arnold Classic last weekend- second year in a row! Here's a clip from HQ of some of the elite athletes doing "Fran":
You've Got Such NERVE!
J.K.
Neck pain? Low back pain? Golfer's elbow? Tennis elbow?
Maybe it's your nerves-
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