Lesson Learned

As you all know, I like to do my part in self-educating, so that I can pass along my experiences in the hopes that you all can benefit.  Here is a bit about my experience with fish oil.

 

Fish oil?  I never imagined I would want to take fish oil.  Before I started really focusing on my training and diet, I had not heard of fish oil.  A few years back the use of fish oil as a daily supplement starting making its way into the vernacular of doctors and athletes and I started to take notice.

 

Like most people who are just learning about a product via the media, I just sort of took what the media sources told me – “take fish oil.” and went with it.  What they said was pretty much all I knew. I had no idea exactly why, how much, what was in the oil, where it came from, what kind of oil to take, flavors or levels of DHA and EPA.  Looking back on that, I realize I made some critical errors in judgment.  While I knew that taking fish oil would be beneficial, I wasn’t really dedicating myself to gaining more knowledge about what the best options would be and why I should add this to my supplement intake, rather than “just because”.  Again, this was back before I was the affiliate owner of Raleigh CrossFit and just starting my CrossFit training career. Since then, I am proud to say I have educated myself on fish oil via research and tried many different kinds. I am a believer in Stronger Faster Healthier Fish Oil, which is why I sell its fish oil at Raleigh CrossFit.  They say, “don’t believe the hype.” Well, fish oil isn’t hype.  However, I wouldn’t just take my word for it either.  Do your own research.

 

I will help you out with that.  Here are some facts about fish oil.

 

Did you know that even if you “eat clean” a few times a month, your food choices can still cause inflammatory responses and therefore, even the awesome anti-inflammatory powers of fish oil can’t entirely erase such poor nutritional choices? You can’t just expect fish oil to be the cure-all.  Do your part as well.

 

Not sure what your Omega-3 level is?  I took the Stronger Faster Healthier Assay test to see exactly where my level was.   Unfortunately I had not been consistently taking my fish oil a month out from taking the test. There is no excuse for this, as I don’t like to offer any.  However, I got my act together and started taking it again and did so consistently for 3 weeks before taking the assay test.  I always take it in the morning when my stomach is empty, as suggested by SFH.  I like the mint the best. And, may I add, because of the high quality and processing that SFH puts its fish oil through, I never get “fish burps.” Sadly, I endured these burps for too long when I used to take other brands, capsules and liquids.  I have not once had an uncomfortable fish burp since taking SFH fish oil.

 

I learned from the Assay test that my percentage of Omega-3s within my cells was low, below where it should be.  So, I have to do some work.  Taking into account my nutritional habits, volume of training and daily intake levels of the fish oil, where can I improve?  No doubt, I can clean up my nutrition and also add a bit more fish oil.  Based on the volume of training I was doing prior to the test, I know that my body was working overtime in order to combat inflammation.  We were training very hard in order to prepare for the CrossFit Games Open.

To date, the Open is nearly finished and I am happy with my results.  Thankfully I was consistent with my intake of fish oil throughout the Open, which kept my soreness minimal and my recovery time pretty good.  Yes there was soreness, but for the most part, I could feel 100% after a rest day.  I am a believer that fish oil, and particularly the high-potency and quality of the SFH fish oil aided in my performance and daily training.

 

Now, with all that being said, I clean up my diet, maintain my training volume and stay consistent with my fish oil intake and then I will have placed myself in a good position to retake the assay test to see if I improved the Omega-3 levels.

 

By the way, the test is really easy.  It comes in a box that includes a blood test kit and a pre-stamped envelope for the user to return the blood test. The test is sent to a laboratory, analyzed and then the lab emails the recipient the test results with suggestions on how to either improve their Omega-3s or how to maintain their current levels.

 

Why would I want to do that?

According to WebMd: There are many health benefits of omega-3 fatty acids. Research shows strong evidence that the omega-3s EPA and DHA can boost heart health and lower triglycerides. And there are studies showing that omega-3 fatty acids may help with other conditions — rheumatoid arthritis, depression, and many more.

Just what are omega-3 fatty acids exactly? How much do you need? And what do all those abbreviations — EPA, DHA, and ALA — really mean? Here’s a rundown of the essential omega-3 facts you need to know.

  • Omega-3 fatty acids are considered essential fatty acids. We need them for our bodies to work normally. Because essential fatty acids (ALA,DHA,EPA) are not made in the body or are inefficiently converted from ALA to EPA and DHA, we need to get them from our diet.
  • Omega-3s have a number of health benefits. Omega-3s are thought to play an important role in reducing inflammation throughout the body — in the blood vessels, the joints, and elsewhere. However, omega-3 supplements (EPA/DHA) may cause the blood to thin and cause excess bleeding, particularly in people taking anticoagulant drugs.
  • There are several types of omega-3 fatty acids. Two crucial ones — EPA and DHA — are primarily found in certain fish. Plants like flax contain ALA, an omega-3 fatty acid that is partially converted into DHA and EPA in the body. Algae oil often provides only DHA.
  • Experts say that DHA and EPA — from fish and fish oil — have better established health benefits than ALA. DHA and EPA are found together only in fatty fish and algae. DHA can also be found on its own in algae, while flaxseed and plant sources of omega-3s provide ALA — a precursor to EPA and DHA, and a source of energy.

Before buying any fish oil product take a look at the EPA and DHA levels. You may be taking way too many capsules and spending more money that you need to. For example, the capsule bottle may read that you take 3 capsules.  Well, in 3 capsules you are only getting 300mg of EPA/DHA, when you actually need 3000mg/day.  Doing the quick math, that’s 10 capsules to swallow.  No thank you.  With SFH, I get my daily recommendation in 1 teaspoon.

Look at the ingredients.  It should read cold-pressed.  Anything else uses a chemical process to remove the oil from the fish.  Why would you want to ingest chemicals knowingly… if you can help it? Also, what else is in the oil gel capsules or liquid?

SFH also puts its product against many others.  It isn’t afraid to compare its product and let you, the consumer, decide.  I respect that.

Seems pretty much like a no-brainer.  I want to stay happy, healthy and strong – for a long time. SFH Fish Oil is an excellent way to aid in my healthy lifestyle.

Thanks to Stronger Faster Healthier for always making product quality a priority.

Read this about how much fish oil to take.

 

Raleigh CrossFit Happenings

 

Olympic Lifting Barbell Group 

For those of you who missed our first barbell Olympic Lifting group, this is your pre-registration announcement for session 2.  If you participated in session 1, you may also participate in session 2.

 

Every Tuesday and Sunday

Begins Tuesday, May 28

Ends Sunday, July 28

 

Tuesday classes run from 600-730p; Sunday classes run from 1000-1130a.

Price is $200 for the eight weeks of two classes per week.

 

What we want from you during these training sessions:

1. Have fun.

2. Learn a lot about the two Olympic Lifts.

3. Listen

4. Take good notes in your journals.

5. Set PRs.

6. Make friends.

7. Hustle hard.

8. Be proud.

9. Become more mobile.

10. Demonstrate your snatch and clean and jerk at parties over the summer.

 

What we will provide for you:

1. Complete attention, giving intensive feedback on your lifts and progressions.

2. Guarantee that your Olympic lifting will improve.

3. Teach you how to critique your own movements.

4. Teach you how to take your lifting to the next level.

5. Get you even more excited about the power of Olympic Lifting.

6. Have fun.

7. Smile a lot.

8. Give verbal and non-verbal discretionary cues related to your performance.

9. Teach you how to be self-confidence in the lifts.

10. Continually improve our knowledge base on how to best to teach and coach you.

 

Open Gym

You have asked for it to return and so it shall be.

Beginning Sunday, April 7, Raleigh CrossFit will have an Open Gym time.  This will be each Sunday from 1000-1100a.

Athletes may come in to work on skills, perform a workout or make up a missed workout. There will not be any specific programming for this training session time.  A coach will be available.  However, athletes are responsible for performing their own warm-up and cool-down.

 

Yoga – EVERY TUESDAY NIGHT – 730p!

Starting next Tuesday, April 9, we will have yoga every Tuesday from 730-830p. Cost is $10 per person. Bring a friend! Become mobile together!

 

Body Composition Testing – Phase 2 – Still a few spots left. The tests begin tonight.

$10 per person

Sign up for 1 time slot. Sign up sheets are at the Tank.

Assessments take approximately 10-15 mins.

Monday, April 1 (Every 30 mins. from 530p – 700p)

Tuesday, April 2 (Every 30 mins. from 430p – 700p)

Wednesday, April 3 (Every 30 mins. from 600p – 700p)

 

What it is:

Analysis for: % fat, fat weight, fat free weight, ideal weight

Track your progress

Use results to guide your training and/or diet

 

Have the SAME TRAINED and EXPERIENCED professional perform all of your assessments.  The assessments take 10 minutes.  You will need to wear a t-shirt and shorts.

 

The assessments will be done by Chris Eschbach, Ph.D., CSCS, HFS

Director, The Human Performance Laboratory

Thousands of body comp analyses performed since 2001 and he is the same person who perfomed the first phase of assessments in February.

 

Special Events

Festivus Games 

At Triangle CrossFit

Saturday, April 13

900a until ?

$50/person

If you are enjoying the CrossFit open or wanted to participate in the Open and didn’t, there is a local competition specifically geared towards those who are newer to the sport of CrossFit. It’s called The Festivus Games. It will be Saturday, April 13, starting at 900a, in Raleigh at Triangle CrossFit. The fee is $50. Kim and I will be there as judges and to help coach you through the events. To register or learn more about the event, follow the link. If you have questions, please let me know.

 

RCF Picnic – Saturday, April 6

- This will be the last workout for the 2013 CrossFit Open.

- All Raleigh CrossFit athletes are invited to join us for post-workout eats and drinks.  We will have a BBQ to celebrate our achievements during the Open, but also to celebrate as a CrossFit family for all of the hard work we do each day to achieve our goals.

- We will have this at the gym.  Bring a dish to share and any beverages you like.  It will likely start at around 1100a, but this will be solidified as the day draws closer, based on what the workout is. The workout will be announced on the preceding Wednesday.

 

Run For Our Heroes - Last day to submit money and registration for the discounted rate is Wednesday, April 3.

5k Road Race in Downtown Raleigh

Saturday, April 27, 2013 – 900a

$20 for a t-shirt and registration.

Register here.  We are also waiting to learn how we can save some $ if we register as a group. So, stand by.  See Chennelle for registration information. We have applications.

Our HEROES live forever! This is the 5th year that have held this road race to honor the fallen sister and brothers’ memories. It is not how they died that made them HEROES, it is how they lived.

The race benefits the Raleigh Police Memorial Foundation.

Raleigh CrossFit has represented in this race every year since its inception.

 

Last day to submit money and registration for the discounted rate is Wednesday, April 3.  Several of you asked to get in on the discount so I waited a few days.

 

Memorial Day Murph – Special Hours

- Monday, May 27; Two classes (900a and 1030a)

- Murph – Hero WOD

Run 1 mile

100 Pull-Ups

200 Push-Ups

300 Air Squats

Run 1 mile

Divide movements as need to complete. Must complete 1 mile before and 1 mile after.

 

Carolina’s Capital City Clash

- At Raleigh CrossFit

- Saturday-Sunday, June 22-23.

If you aren’t planning to participate, we would really appreciate your help.  We are looking for judges and volunteers for the Carolina’s Capital City Clash.  We are working on plenty of free swag for your assistance!

 

Register as a judge and volunteer here.

 

 

 

Update on Stronger Faster Healthier Products

Hello Raleigh CrossFitters,

I wanted to let you know about the upcoming additions and changes to the Stronger Faster Healthier products we are carrying.

 

Please see below and let me know if you have any questions.

 

Item                                            Cost for Athlete

10 oz. Fish Oil                             60 (if the bottle is labeled 50, it is still $50. We do have tangerine, lemon, vanilla and mint.)

10 oz. Fish Oil + D                     60

Endurance In-Race 2 lb.          50

Fortified 2 lb. Bag                     50

Pump                                             2

Recovery 2 lb.                             65

Pure Whey 2 lb.                         40

Shaker Bottle                               8

 

 

Why The Addition of Pure Whey?

Pure Whey has twice as much protein per serving as the Recovery. However, it does not contain Creatine, Ribose, Glucosamine Sulfate, Chondroitin, Co-Enzyme Q10, Acetyl L-Carnitine, Glutamine or Taurine.

  • Multi-component mixture of co-enzyme Q10, ribose and carnitine increases mitochondria productivity and maximizes cell energy.
  • Amino acids build muscles naturally.
  • Creatine boosts energy.
  • Glutamine helps with muscle recovery and maintenance.
  • Glucosamine sulfate* and chondroitin sulfate helps maintain joint health and flexibility.
  • Carnitine facilitates the transport of fats into mitochrondria for oxidation and ATP generation.
  • Leucine and isoleucine may promote muscle strength, volume and synthesis.
  • Ribose increases ATP synthesis/cellular energy.
  • Taurine may prevent muscle fatigue and atrophy.

 

Do I Need More Protein Than I was Taking With the Recovery?

No, this is your choice based on where you want your protein sources to come from.

Both the Pure Whey and Recovery will aid in your recovery.  There are just some additional supplements included within the Recovery that you may want.

 

Endurance Products

Endurance In-Race – Comes in Coconut or Lime Flavors, we have single packs so you can try it, $3.

Designed for prolonged energy generation.

When this product is used after using Endurance Daily on a regular basis and Endurance Pre-Race, it may allow your body to burn 4 fuels simultaneously:  Glycogen, long fats from our fat depots, medium chain fats from coconut fat and sugar generated internally from amino acids digested from whey via glucose re-synthesis (gluconeogenesis).

This product increases endurance and stamina and may protect your muscles from degradation during an endurance event.

Use every 30 minutes during the race.  Make a dilute solution for optimal absorption. Take at room temperature for optimal absorption.

These are the added ingredients and what they do:

  • Fast absorbing whey protein: helps protect from muscle breakdown and stimulates the synthesis of sugar via gluconeogenisis.
  • 20% MCT’s (coconut fat): as a high energy non insulin spiking fuel.

Contains: Milk and coconut.

Take frequently during race (every 30 to 60 minutes) in your favorite hydrating solution. Do not take with a product that contains large amounts of sugar or high glycemic carbohydrates.

 

Endurance Pre-Race Single Packets – Designed to be taken before any CrossFit workout as an energy source, or any endurance event.

Endurance Pre Race is designed to initiate and facilitate high energy fat oxidation from our body’s fat depots and from coconut fat.  Maintain muscle buffering capacity to prevent muscle acidification.

Optimize fuel use, generate energy, and prevent fatigue.

These are the added ingredients and what they do:

  • Quick absorbing amino acids from whey protein: help prevent muscle degradation and enhance gluconeogenesis. Establishes biochemistry conditions where fats, glycogen and sugar are simultaneously burned for energy.
  • Carnitine: facilitates the transport of fats into mitochrondria for oxidation and ATP generation.
  • Aspartate: may enhance oxidation / reduction mechanisms leading to efficient energy generation.
  • Beta-Alanine: maintains muscle buffer capacity.
  • MCT’s (coconut fat): a medium chain triglyceride that is completely oxidized (not stored) to generate ATP and ketone bodies (a secondary energy source for heart and brain)

Contains: Milk and coconut.

 

Why the Cost Increase?

From SFH:

“We are launching a new and improved Fish Oil, Fish Oil + vit. D and Pet Fish Oil + MCT. The new Fish Oil will provide 3.2 grams EPA: DHA per teaspoon. Just about a 20% increase in potency. There will be a price difference relative to dose (I believe $59.99 for a 10oz bottle and $39.99 for a 6oz bottle). The +vit. D will be an option but not come with a higher price. We suggest minimally 3 grams EPA:DHA per day for general health and 4-6 grams EPA:DHA per day for the more physically active athletes. Our current Fish Oil provides 2.7 grams EPA:DHA per teaspoon and a lot of people are taking more than they need to. Many of the heavier athletes are taking a tablespoon, which is three teaspoons, and provides 8.1 grams EPA:DHA. At the new potency, the user can dial back to one to two teaspoons, providing an appropriate 3.2 or 6.4 grams per day. Ideally, a bottle should last longer at our recommended dose of 1-2 teaspoons a day while providing a more accurate dosage per serving.

Our 100% Grass Fed Whey and many of the Natural Additive costs have gone up which we need to reconcile. That announcement should also come on Tuesday, February 5th. Again, I don’t yet have all the details but it might be a good time to buy at the current price as they will be going up in some measure. No changes are being made to the protein formulas.

A reminder of what separates us from other proteins… SFH whey proteins are a highly bioavailable, non-denatured whey concentrate derived from A2 milk from grass fed cow herds: not treated with hormones or antibiotics. Calved once a year, yielding whey with high content CLA, high amounts of glutathione precursors, low estrogens, and low omega-6 fats. SFH proteins are gluten free and do not contain artificial fillers, binders, sweeteners, colors, added sugar, GMO products like soy lecithin, cardiac stimulants and are not chemically modified. SFH proteins are free from high glycemic carbohydrates that spike the release of insulin, shut down fat metabolism and induce inflammation. SFH is also only one scoop per serving, not two which most people are familiar with.

Nutrition Challenge Information Released

Nutritional Challenge

Start: Monday, April 30, 2012

Completed: Friday, June 29, 2012

Park Picnic to be held Saturday, June 30, 2012

 

Rules

  • $10 buy-in due on Monday, April 30. Overall winner will get 50% of the money pot and there are two runners-up, 1 male, 1 female. They will split the remaining 50%. Additional rewards noted below.
  • This is not a weight loss competition. Which is why we will be taking body measurements, not body weight.
  • Body Measurements taken before challenge and immediately after.
  • Bicep, Quad, Calf, Hip, Waist, Chest
  • Changes in measurements will be based on percentage of change overall.
  • We want you to learn from the experience and become stronger and healthier.  If this is your first time making these nutritional changes, you will be happy you did.

Two months of a nutritional commitment to the following:

  • No sugars – none. This means no white sugar, cane sugar, agave, no honey, no truvia, no stevia, no artificial sweeteners of any kind, no evaporated cane syrup, tapioca syrup, any kind of syrup.  Your dessert is fruit.
  • No grains of any kind. No quinoa, oats, wheat germ, no grains period.
  • No dairy products. No milk, cheese, butter (grass-fed butter/ghee is acceptable, but it must be grass-fed butter or ghee – in which the lactose and casein products have been removed.
  • No vegetable oil, canola oil, corn oil, peanut oil, soybean oil, grape seed oil.  Yes to olive oil, coconut oil.
  • No soy products. Tofu, soy milk, soy sauce, all out.
  • Yes, to fresh vegetables (no potatoes are not vegetables, sweet potatoes are fine.)
  • Yes to fresh fruit (no more than 3 servings per day). Canned fruit is a no-no. Dried fruit will count double servings. So 1 serving of raisins is equal to 2 fruit servings. Dried fruit is much higher in sugar.
  • Yes to meats such as beef, chicken, duck, fish, seafood, pork, eggs.  Choose nitrate-free bacon if you are going to choose to eat bacon (if you can find any that doesn’t have any sugar at all added to it.) Try as much as possible to choose free-range chickens, grass-fed cuts of meat, wild fish and seafood.  Challenge: buy one steak that is not grass-fed and the same cut that is grass-fed. Cook both. One will be taste remarkably better.
  • Seeds and nuts are fine – except peanuts.
  • Minimal sea salt.
  • No alcohol. None. Not even wine or agave nectar – tequila. Save this for your picnic celebration on June 30.
  • Black coffee and tea are ok… no added dairy cream or sugar.
SCORING
  • You will be required to keep track of your eating in a Nutrition log.  This can be done however you want and is not going to be submitted. This is an honor system.  Each Monday, you will post your point total for the week.  Scoring begins on Monday, April 30. The first day of reported scoring will be Monday, May 7.  From this log, you will give a daily score of 0-10 based on your compliance with the Paleo Diet.  A score of 10 would represent a day of….
  • 10 points: eating like a true hunter gatherer; nothing but meat, chicken, fish, eggs, veggies, fruit, nuts and seeds.
    ~ 1 point off for every serving of: Deli meats, bacon (yes bacon), sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings.
    ~ 2 points off for every serving of: Dairy (milk, yogurt, cheese, butter – see above), soy products,
    ~ 3 points off for every serving of: Cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs.
    ~ 4 points off for every serving of:  Soda, juice, sports drinks, potato, fried food, most restaurant appetizers, pizza, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar added dried fruit, beer, wine and ALL alcoholic drinks. And if you think those coconut ice creams are safe – you are wrong. Check the labels. If you really need dessert, you better get creative.
  • BONUS POINTS:
    There is a potential for 3 extra bonus points per day.

i.     1 extra bonus point for every day you participate in a CrossFit workout.  (only 1 per day, max of 5)  The benefits of Paleo are magnified when combined with CrossFit.  You can do a home WOD, but it must be documented. What it was, weights used and how long it took.

ii.     1 extra bonus point for everyday you consume at least 6 grams of Fish oil. Fish oil reduces Silent inflammation, which doesn’t generate the pain associated with classic inflammation and therefore goes untreated for years or even decades. Virtually every type of chronic disease (heart disease, cancer, and Alzheimer’s) has a significant inflammatory component as its underlying cause.  Silent Inflammation is the first sign that your body is out of balance and no longer well. You can’t feel it, but it is grinding down your heart, your brain and your immune system.  Your weight and health are greatly determined by how well you control the inflammatory process.

iii.     1 extra bonus point for every night that you sleep more than 8 hours.

Post Workout:
Post workout is the one time we will allow a slight deviation from Paleo.  If you are unable to stomach solid foods after training, a protein drink is a great alternative.  For fast and complete recovery we suggest a post workout protein shake. Progenex is agreeable.  If you just finished “Murph”, “Eva”, “Badger” or other 30+ minute intense workouts, go higher on the starches (sweet potatoes may be added) to replace glycogen.  You will train better the next day if you recover properly with post-wod stretching, replacement of glycogen stores and hydration.

 

Rewards: First, the reward will be in how awesome you feel and how much healthier and stronger you will be.  However, there will be one overall winner and one best in category (male/female). The overall winner will receive: A 60-minute massage from Vannity Salon, A Steve’s paleo gift pack ($50 value), 1 bag of Progenex Recovery ($60 value) and a Rogue Bearing Speed Rope ($22 value).

Best in category will receive: A 30-minute massage from Active Chiropractic, A Steve’s Paleo Sampler ($25 value), a Rogue Bearing Speed Rope ($22 value) and a pair of Rogue Wrist Wraps ($12 value).

 

Guidelines, not approved by the FDA.

 

Down on the Farm – Sign Up for Local Produce, Meat, Poultry and Eggs

Raleigh CrossFit is about to be your one-stop shop for local produce, grass-fed beef, poultry, eggs and more.  Not only are contributing to the success and economic growth of your local farmer’s, but you as a consumer will know exactly where your produce, meat, etc. will come from.  And, you won’t have to go to the store to purchase it.  You order it online and it will be available for you to pick up at Raleigh CrossFit.  Sounds pretty good to us!

 

 

Information provided by Harland’s Creek Farm:

The Mid-Chatham Farmers Alliance CSA is offering to have Raleigh CrossFit as one of its drop-off locations.  MCFA CSA is one of the best and most varied CSAs in the Triangle area because it is a collaboration among several small scale famers and because it includes detailed information on how to prepare the food.

 

There are four Chatham County Farms: Harland’s Creek Farm [Judy Lessler], Wiseacre Farm [Laurie Heise} Cohen Farm [Esta Cohen], and Roberson Creek Farm [Vicki and Bobby Roberson] who work together to provide vegetables, herbs, meat, chicken and eggs.  They also collaborate with a few non-Chatham farmers for specialty products: Chapel Hill Creamery for cheese [Portia McKnight], Clayton Orchard for peaches, grapes, and melons [Andy Clayton], and Pine Knot Farms for strawberries and sweet potatoes [Stanley Hughes].  Most of the produce is organic and some is sustainably grown.  All meat, chicken, and eggs are raised on pasture.

 

One of the best things about the CSA is that it comes with a cookbook, meal plans, and shopping lists so that it is easy to use the contents of the box to make healthy meals for your family.  Also for those of you who follow a Paleo Diet, you can choose from a wide variety of options so that most of your food would be delivered to our site.  Options include:

 

·        Produce: vegetables, herbs, and a few melons and berries

·        Dairy: Eggs and cheese

·        Fruit: Strawberries, peaches, watermelon, and grapes

·        Protein: Meat and chicken

 

  • We offer DISCOUNTS for pre-paid accounts.  The discount is 8 percent less than that posted on the web and 3 percent less than the cash price at the market.
  • CREATE an ACCOUNT: To create and account you can mail a check or pay online to Harland’s Creek Farm. In addition you will need to fill out the registration form that asks for your name, e-mail, telephone number, and city and state.  Make sure your clearly indicate your e-mail address because that is what identifies you in the system at Harland Farms.  Form is located at the link below. 

 

You can sign up  by printing out and completing the pamphlet/form, choose Raleigh CrossFit as your drop off/pick up location, and then send your form with payment to Harland Creek Farms.  You will then be able to place future orders online.  You can place your payment online as well.  Raleigh CrossFit will not be responsible for your payment. However, we are happy to serve as your pick up location.  We want you all to be as healthy as possible and eating food that is fresh and local is a pretty great start!

 

Check out this pamphlet for more information and be sure to register online as a member at Harland Creek Farm.  The produce season is coming quickly.  If you haven’t had the opportunity to crunch down on a farm-fresh carrot or bite into a tomato fresh from the sun, you are missing out on something special.

 

In order for Raleigh CrossFit to serve as a drop-off/pick-up, we need at least 10 people to participate.  I know Kim and I are in!  We can spend more time training and less time at the store :). Great training, complimented by high-quality food.  Bring on the burpees and grill!

 

The form/pamphlet.

 

You can fill out the form and mail it with payment to Harland Creek Farms.  Be sure to choose “Raleigh CrossFit” as your “PICK UP SITE”.

 

Rain … sunshine … rain … sunshine!

 

Nutrition Nugget: Blood (Glucose) Sugar Level and Hormones

 

Blood Glucose: is the amount of glucose (sugar) present in the blood of a human or animal.  It is regulated with two hormones: glucagon and insulin. It is the primary source of energy for the body’s cells, and blood lipids (in the form of fats and oils) are primarily a compact energy store. Glucose is transported from the intestines or liver to body cells via the bloodstream, and is made available for cell absorption via the hormone insulin, produced by the body primarily in the pancreas.

If the pancrease is not able to produce enough insulin or glucagon, diabetes results.

Hormones: The body’s homeostatic mechanism keeps blood glucose levels within a narrow range (to feel good). It is composed of several interacting systems, of which hormone regulation is the most important.

There are two types of mutually antagonistic metabolic hormones affecting blood glucose levels:

1. Catabolic hormones (such as glucagon, cortisol and catecholamines) which increase blood glucose

2. Anabolic hormones (insulin), which decreases blood glucose.

 

How we keep homeostasis:

- When blood sugar levels become too high, insulin is released from the pancreas in order to lower blood glucose levels.

- When blood sugar levels become too low, glucagon is released. It promotes the release of glycogen, converted back into glucose. This increases blood sugar levels.

 

Maintaining blood glucose levels is very important. When the body realizes there is not enough blood sugar (glucose), the body releases one of its own internal drugs (known as a “catabolic” hormone) to turn on the glucose creating internal mechanisms to restore the blood sugar to a more favorable level. When the body senses that the blood sugar level is too high, it will release another hormone (“anabolic”) to turn on the glucose storing internal mechanisms to store the excess ‘energy’. The excess glucose will be absorbed by the liver, muscles and the fat cells of the body. When this happens, more fat is produced. This will lower the circulating concentration in the blood stream.

Too much sugar, means a release of more anabolic hormones to decrease the blood sugar levels.  When that happens, you store it.

Releasing of the hormones into the blood stream affects other tissues and cells as well.  This is why the hormonal influences that occur primarily in response to the blood sugar levels are complicated. These hormones will influence many things at one time. These influences actually serve to drive the body’s metabolism to either turn on overall or to slow down overall.

 

Want to learn more?

Check out these resources.

 

Video and Text: Your Brain and Food

Video: Food and Hormonal Response

 

The Zone Diet

Paleo-Zone

The Paleo Diet (Cordain)

The Paleo Solution (Wolf)

Fish Oil