Tagged as: Fitness

Eating for Success Series by A’verria Martin, Ph.D.

Almost daily we hear the question, “What should I eat?” We realize that eating for success can be confusing and scary due to the multitude of nutrition literature available. For that reason, we combed the literature and utilized years of experience to create the Chris Keith nutrition plan, which consists of nutrient dense foods that supports enhanced athletic performance and increases longevity. This plan was developed based on The Ten Focal Points of Nutrition: Water, Vitamins, Minerals, Antioxidants, Essential Fatty Acids, Fiber, Probiotics, Phytochemicals, Lean Protein, and Low Glycemic Carbohydrates. Similar to the Paleo and Mediterranean diets there is a focus on lean protein, vegetables, and fruits. In contrast, low to moderate amounts of low-fat dairy, legumes, and low glycemic whole grains are permitted (if tolerated) – preferably pre- and post- exercise.

As a way to introduce you to the foods that will fuel your workouts and be the cornerstone of your athletic development, we are beginning a weekly Eating for Success Series! In this weekly article we will highlight one of the nutrient dense foods that can be found in the Chris Keith, Phase II: Maintenance Plan food list.

Today our focus is on Eggs. We recommend that you consume Free-Range, Cage-Free, and/or Organic Eggs. Free-range eggs are the product of hens that spend some segment of their day roaming outdoors. Cage-free eggs are laid from hens that are not raised and kept in cages, but in open barns. Organic eggs are typically Cage-free as well, but consume only organic feed produced on land that is free from the use of chemical pesticides and fertilizers; these hens never receive vaccines or antibiotics. Free-range, Cage-free, and Organic eggs are known for having less fat and cholesterol, and higher amounts of vitamin A, vitamin E, and Omega-3 Fatty Acids than conventional eggs. Eating organic eggs has an added benefit of minimizing risk of exposure to antibiotics, synthetic hormones, and pesticides.

Eggs are a great choice for lean protein providing approximately five to seven grams of protein per serving. Lean protein is essential to a healthy diet and any weight loss or muscle gain program. Lean protein provides a feeling of fullness or satiety which can greatly reduce overeating. In addition, eggs are a nutritional powerhouse supplying almost every essential vitamin and mineral needed by humans! Eggs contain carotenoids (lutein and zeaxanthin), which reduce the risk of cataracts, macular degeneration, and are essential for cell functioning. Eggs have a bad reputation for the amount of cholesterol in the yolks, even though egg yolks are one of the few foods that naturally contain vitamin D. To provide balance it is beneficial to minimize the yolks, using one yolk for every 2 to 4 egg whites.

Recipes!!!

Eggs Ole

Ingredients
3 large eggs (2 egg whites, 1 whole egg)
2 teaspoons of salsa
¼ Avocado

Instructions
Crack the eggs into a preheated, nonstick skillet over high heat, breaking the yolk. Cook on one side for one minute or until fully cooked. Top with remaining ingredients.

Mexican Egg Scramble

Ingredients
3 large eggs (2 egg whites, 1 whole egg)
¼ Cup canned black beans
2 teaspoons of salsa
¼ Avocado

Instructions
Scramble 3 eggs with ¼ cup canned black beans (rinsed and drained). Top with remaining ingredients.

January Athlete of the Month – Virginia Cheng

Crossfit 619 is overjoyed to give the title of Athlete of the Month to Virginia. She is a favorite around our box and every day she graces us with nothing but a smile and determination. She is extremely helpful with new members and maintains great relationships with our solid members. Just recently, she has changed her outlook on fitness and has jumped in with two feet. She is dedicated to her 6am class not missing a day and with the Oly Clinic in place she has been coming twice a day, two times a week to improve her technique and increase her weight always reaching for new PR achievements. With Crossfit comfortable under her belt and her confidence up, Virginia has started to train for a full marathon which she plans to complete with great success this year. We are grateful for Virginia and we support her 100% as she continues to makestrides into the new year.

How did you get involved in CrossFit?
About a year ago, I started to get really tired of my workouts. My routine was so monotonous and running just wasn’t doing it for me anymore. A close friend of mine had gotten into Crossfit and recommended it to me. I remember googling it and watching a few videos and I was immediately intimidated by what I saw, thinking “There is NO way I can do any of this!” After another month, I finally decided to give it a shot and it’s been the best decision I ever made.

What was your first WOD/experience?
All I remember is that the WOD kicked my butt and I was extremely sore the next day. But it was a great kind of sore…the kind that makes you want to keep going back for more.

How long have you been CrossFitting for?
I’ve been CrossFitting for about 9 months now.

What is your biggest accomplishment?
To date, my biggest accomplishment would have to be a tie between finishing the Rock ‘n’ Roll Marathon and finally getting my name up on the board at 619. There’s still a ton of stuff I need to work on so I’m sure these will soon be replaced by something better!

What is your favorite / least favorite WOD/movement?
My favorite would have to be the power/squat clean and rope climbs. My least favorite would probably be the overhead squat.

What are your hobbies outside of CrossFit?
I’ve been playing the piano since I was 10 so whenever I have some down time, I always try to squeeze in a song or two. I also enjoy arts&crafts, hiking, and visiting new places.

Fun fact
Last year I entered a jump rope contest at the SD Health Expo and I took first place with 189 jumps/minute.

Motivational Monday at CrossFit 619

Set a goal this week and take it day by day and step by step to conquer. We live in a world of “right now” and want instant gratification. If we can set our minds in the right direction and make a plan of action we can achieve long term success. Dedication has to come from within and confiding in yourself!

Buy in $$

5 Pull Overs for Quality
5 Rope Ascents
20 Kettlebell Snatches

PVC Mobility , Movement preparation for OHS and Snatch

Power Development

7 x 1 (2) Hang Power Snatch + Squat Snatch

WOD #1 5 Rounds for Time
10 Overhead Squats 95/65#
400 Meter Run

WOD # 2 for Quality
Elite 100 GHD Med Ball Wall Tosses
Intermediate 50 to 80 GHD Sit Ups

WOD #3 For Time
2 X 500 Meter Row with a 3 Minute Rest Interval