12-Steps to Changing Your Life
At CrossFit Invasion we place an emphasis on nutrition in relation to physical fitness. We believe that proper nutrition begins with proper education, and understanding the mechanisms and reasons for why nutrition is important. Our coaches are happy to provide you with sources and information on what believe to be the most appropriate nutrition regimens to supplement with your CrossFit training. Feel free to view the videos listed below for an introduction to common nutritional misconceptions and to begin your nutritional education.
“Until you can measure something and express it in numbers,
you have only the beginning of understanding.”
STEP 1: WEIGH AND MEASURE EVERYTHING!!!
WHY KNOWING PORTION SIZE IS IMPORTANT!
This is the most important step. If you’ve never weighed and measured your food you have no idea how much food you are eating (and no idea how many grams of carbs, fat, and protein). How can you possibly control your body composition if you have no idea how much you’re eating!?!?
Do You Know How Much You Eat?
A serving of popcorn only has 275 calories, but how many servings are you having?
Meanwhile portion size in America has steadily grown with our waistlines.
You may think you‘re eating healthy, but if you’ve never measured and weighed your quantities, then you really don’t know what your eating.
“We believe — and medical studies prove — that the best way to lose weight and keep it off is to simply keep track of the foods you eat. Gimmicky machines and fad diets don’t work, so we use MyFitnessPal a mobile app that make calorie counting and food tracking easy.”
“We don’t need sugar to live, and we don’t need it as a society.”
STEP 2: Eliminate Added Sugars and Processed Foods
“Proteins are the machinery of living tissue that builds the structures and carries out the chemical reactions necessary for life.”
STEP 3: Eat Protein with Every Meal
SIGNS OF PROTEIN MALNUTRITION
Weak Immune System
Poor Hair and Nails
Loss of Lean Muscle
HIGHER PROTEIN CAN HELP YOU:
Lose Body Fat
Maintain a Healthy Weight
Build Lean Muscle
Increased Energy and Metabolism
PRIMARY PROTEIN SOURCES
“Water is essential for all known life forms.
No life exists in this Universe without it.”
STEP 4: Hydrate!
Signs That You Might Be Dehydrated
Cramps or Muscle Pains
“It takes fat to burn fat.”
STEP 5: BRING BACK THE FAT!
BENEFITS OF (HEALTHY) FATS
Promote Fat Burning!!!
Preserve Lean Muscle
Curb Cravings For Junk Food
Supply Your Body with Essential Nutrients
Better Absorb Certain Vitamins and Antioxidants
Prevent Nutrient Loss During Cooking
AVOID THESE FATS
Commercial Baked Goods
“It’s bizarre that the produce manager is more important to my children’s health than the pediatrician.”
STEP 6: EAT A FRUIT AND VEGETABLE WITH EVERY MEAL
STEP 7: SPEED UP YOUR METABOLISM
Increase your metabolic rate by eating more frequently.
FOODS THAT SLOW DOWN YOUR METABOLISM
Artificial Sweeteners & Colors
“You fatten cattle by feeding them lots and lots of low-fat grain. How do you fatten humans? Same way: you feed them lots and lots of low-fat grain. So if you’ve been eating more pasta and bread (both made from grain) than ever before, and your still gaining weight, think about those grain-fed cattle the next time you sit down to a big plate of pasta.”
STEP 8: ELIMINATE GRAINS
Types of grains to avoid on the paleo diet include wheat and all processed foods made with wheat or wheat flour, rye and all processed foods made with rye, barley, rice, oats and corn.