Whole 9 Nugget #3-
EAT YOUR VEGGIES!
PLEEAAAAASSSEEE!
1. First of all, they are nutrition powerhouses- packed with a variety of vitamins, minerals, phytochemicals (cancer-fighting compounds), fiber, and low-glycemic carbs (won't raise your blood sugar level).
2. There isn't ANYTHING in fruit that isn't in a vegetable... plus some. For those who have been around CFKW for a long time, you may remember way back to our Zone Party with Kathy T., and that was one of the first things she said. FILL 2/3 of your plate with LOW-GLYCEMIC, COLORFUL VEGETABLES. Paleo, Primal, CrossFit- all in agreement. Meats and veggies, people. Meats and Veggies. LOTS of bang for your buck right here, folks!
3. As Melissa stated at the workshop:
Vegetables are mandatory.
Fruit is not.
4. Steer away from the following: legumes (soy, peas, beans, peanuts- have lectins, which can mess with your digestive tract), white potatoes, corn (it's really a grain and doesn't have much nutritional value).
5. Green beans, snow peas, and sugar snap peas are a GO! They are NOT high glycemic and do not illicit any ill effects on the digestive process. Green beans are a staple. And who doesn't love a crisp sugar snap pea? Okay...besides my kids...
6. To give you a visual for all of the above PRO's for eating your veggies, ANDI (the Aggregate Nutrient Density Index) ranks foods based on their vitamin, mineral, and phytochemical levels in relation to their caloric content. Check this sample out:
The entire first column is produce!
Kale is my new hero. Wow.
7. So, fill your plates and shake things up! Have your go-to veggies, but throw some brussel sprouts in your cart once in a while...or arugala...or eggplant.
So far, so good! You've got your meat, veggies, and healthy fat "Whole 9 Nuggets." Are you eagerly anticipating tomorrow's topic? :)
Last point on the topic of food- Trainer Tim shared that ABC did a segment last night on Paleo & CrossFit!
HERE IT IS!
IN-AND-OUT TIRE JUMPS!
Had to pull the big ones out for the first time this year and put them to use!
The workout incorporated deadlifts, dumbbell push presses, tire jumps, and 200m runs.
LOTP, LOTP, LOTP. Need I say more?
Lake Mill gettin' some props for his 10 rounds!
Evil eye directed at Betty.
Assuming it's jealousy.
Not sure why, but the Husband did give a star, a smiley face AND exclamation points on the scoreboard. I don't think K.D. took kindly to that.
Colleen holdin' her own with the men folk.
We never worry about her. Full of spunk.
TIME FOR DINNER REVIEW from Susie G.!
OH MY GOODNESS!!!!!! The apple butter pork is TO DIE FOR! And so easy. I threw it in our crock pot this morning and just checked it, pulled it apart with a fork and tasted it. Seriously it is delicious! If we do the Time for Dinner again, can you please put a good word in for this as a repeat. Can't wait for dinner!!!
Then after dinner she emailed:
And my whole family ate it...that is a HUGE deal at the Gaal house!!
*I also cooked our first TFD meal- the Mojito Chicken- last night! After eating more than my fair share, I contemplated hiding the rest behind the lettuce in the fridge so that the husband wouldn't eat it all for breakfast this morning. (He missed out last night- had a dinner meeting). Instead, I just warned him when he got home. :) Such a treat to throw it the oven with ZERO prep (my kind of meal!) and have it be so tasty! Thumbs up from me!
NEXT ORDERS ARE DUE MARCH 9th for pick up on March 16th!
The menu/ordering information:
Download Time for Dinner Paleo Menu
Worthy reminders from CF Aspire on diet, nutrition, mobility, and recovery!
How NOT to Get Hurt Doing CrossFit
Feeling Fuzzy?
What the....?
And, this just made me laugh. Completely ridiculous...
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