Thurs 06/21/12 WOD

Over half way through the “Get Lean, Train Mean Challenge”.  It is always going to be a constant battle between what you know you should eat and what your brain tells you you should eat.  I know my eyes do the same thing this guys does when I walk into 7-11 and see the dunford chocolate chocolate donuts.  Hopefully by now you know that when you put good foods in your body you feel better, have more energy and many more benefits.  Here are some interesting facts sent to us by Kelly.

The Sweeteners

Sugar causes a lot of trouble — raising inflammation and contributing to insulin resistance, the metabolic syndrome, diabetes and obesity. Refined sugar is processed the same way as heroin.  It is a drug that was created by a Frenchman Benjamin Delessert in 1812 with beets.  Napolean awarded him the Legion of Honor and planted beets every where in France to facilitate the desire for refined sugar.  In the 16th century, refined sugar was considered and used as a recreational drug in the royal courts of Europe.  Consuming refined sugar leeches precious minerals (chromium, sulfur, vanadium, calcium) from the body due to the demands it makes on insulin production and blood sugar system.  Eventually the demineralization produces an acid condition more alkaline minerals are required from the bones to buffer or neutralize the situation, leading to spongy, weak bones. This is just one of many problems with refined sugar.  Eating For Beauty by David Wolf

But according to some research, high-fructose corn syrup outdoes sugar in important ways when it comes to your health.

In its ability to pack on the body fat, high-fructose corn syrup appears to be worse than sugar. Research from Princeton University looked at how high-fructose corn syrup increases body fat. A new study from the University of California at Los Angeles shows how high-fructose corn syrup can make your thinking less sharp, interfering with learning and memory.  Read the food labels and skip anything that contains high-fructose corn syrup, glucose, fructose, glucose-fructose syrup (UK and European Union). Stay away from processed factory foods and enjoy more natural alternatives such as nuts, fruit and vegetables. Huffpost Healthy Living  The Internet Newspaper

Dr. David Ludwig of Harvard Medical School and the Boston Children’s Hospital warns about a dietary trend that I’ve been concerned about for 30 years: the use of artificial sweeteners.1

Dr. Ludwig cited the San Antonio Heart Study, which found that consuming diet soft drinks on a daily basis was associated with weight gain.2 Dr. Ludwig also cited the Mutli-Ethnic Study of Atherosclerosis (MESA) study, which found that consuming diet soft drinks increased the risk of developing diabetes and the metabolic syndrome3. It’s important to note that people were drinking the diet soft drinks before they developed obesity or diabetes.

Dr. Ludwig explains that diet soft drinks might actually cause weight gain by disrupting the normal biochemical pathways that control hunger and feeding behavior. Laboratory animals fed saccharin, for example, increased their intake of calories because they lost their ability to adjust their caloric intake to how active they were or how much food they’d eaten. A study in rats found that saccharin was highly addictive and appeared to create a high demand for sweet tastes.

Whole Foods balancing Yin & Yang  Eat what you can Read

Benefits of Raw Honey made from Nature from

useful for seasonal allergies 

effective cough medicine


soothes sore throats

excellent carbohydrate for athletes




Benefits of Raw Maple Syrup

In addition to its mineral content, pure maple syrup is a source of several vitamins. Vitamins are organic nutrients essential for cell functioning. The most notable vitamins in maple syrup include niacin, B5, B2, folic acid, B6, biotin and vitamin A. Niacin and both of the B vitamins assist in the energy metabolism of body cells. B5 is a component of a significant enzyme that enables the release of energy from the energy nutrients. Vitamin B6 is important in protein and amino acid metabolism and enables conversion of one type of amino acid to another kind that is needed in higher amounts. Vitamin A is significant for vision and for maintaining the skin and the linings of the body, such as the stomach lining. Livestrong web site


Read more:



Coconut is actually a seed from the palm which is in the grass family.  Coconut benefits are very extensive which I’ll explain in a blog entry. I buy the cans of unsweetened coconut milk and after opening put in mason jars.

Chia seeds are a better choice for calcium and magnesium than cow’s milk. Soy milk is bad.  Rice ok, but not for Paleo.

For snacks, I eat mainly seeds. Sometimes I buy in bulk, sunflower, pumpkin, and hemp. There is a brand called go raw. They specialize in raw sprouted organic. The sprouted release enzymes which make them healthier and easier to digest. Sprouted seeds are among the most nutritionally dense foods on the planet. And your body uses them as a vegetable.

Hemp seeds are related to mulberry family. The seed is a complete protein. It has the highest percentage of essential fatty acids of nearly any seed.

Pumpkin seeds are a wonderful source of vitamin B, many minerals (including zinc) and essential fatty oils. And of course many other benefits.

I like to mix the seeds with gogi berries. These berries boost immune function, increase alkalinity, and vitality, and a number of additional outstanding qualities.

All of these foods mentioned are superfoods. They can be costly but a little goes a long way. There aren’t any preservatives or additives that create an addiction for needing more. A few handfuls and a feeling of satisfaction occurs. When I buy food I consider it my families health care.



A1.  Close Grip Bench Press- 5 x 3 build to a heavy 3 reps; rest 45 sec.

A2.  Shoulder Press- 5 x 3, build to a heavy 3 reps; rest 45 sec.

A3.  GHD Sit-ups (start from parallel)- 5 x 15; rest 45 sec.

A4.  DB Row- 5 x 8-10/arm; rest 2-3 min


For Time:

12 Slam Ball-30/20

50 Double Unders

10 Slam Ball

40 Double Unders

8 Slam Ball

30 Double Unders

6 Slam Ball

20 Double Unders

4 Slam Ball

10 Double Unders





ENDURANCE- meet in the pool at 6am.  Remember there is the South Ogden Days 5k today at 8pm.



Posted on: June 20, 2012admin

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