1) Adaptable and Versatile:
Turkey can be prepared a number of different of ways – baked, roasted, barbequed, stir fried, and even as the protein we choose to make our sandwich’s with. Make sure to select white meat more often than dark meat because it is lower in calories and leaner than dark meat. Also, if you don’t have to have the skin then make sure to discard it before you eat to reduce the overall fat content.
2) Lean Protein:
Turkey is an outstanding lean protein and can serve as a replacement for other high in fat proteins. Turkey has even less saturated fat than Chicken. The protein in Turkey helps to build muscle, as we all know. What you may not know is it can also help to keep you fuller longer so you don’t get ravenous later.
3) Complete Protein:
Amino acids are the building blocks of protein and some of them your body can make and some of them you can only get through your diet. Turkey delivers all eight essential amino acids that you must get through your diet, making it a complete protein source.
4) Full of Minerals:
Phosphorus, potassium, iron, magnesium and zinc are all minerals found in turkey. These essential nutrients help your body function properly including regulating blood pressure, building new cells, and boosting immunity.
5) High in Vitamins:
Turkey is a great source of B3 and B6 vitamins. B vitamins help with energy metabolism and normal cell activity.
6) Naturally Low in Sodium:
Sodium is needed to help regulate body function. All fresh cuts of turkey are low in sodium, which is ideal for us trying to keep our sodium levels in check.
Congratulations to Nancy Stroud, Cyndy Alarcon, Laura Bangert, and Kathy Murray on completing the summer challenge! All four of these ladies came within mere points of each other, but Nancy Stroud is our overall winner! We are extremely impressed with your hard work and dedication to the summer challenge! To say congratulations, all four of these wonderful ladies will receive entry to our upcoming RX Jump Rope seminar on August 24th and will be featured in our athlete spotlight next month. Congratulations again and thank you for being all-star members at CrossFit 619!
Special Announcement: Please note that we will no longer have an 8:00 am class on Saturday’s at Mission Bay.
Happy 4th of July 619! With grilling and picnic season truly underway, I started thinking about how to remain healthy while still enjoying these summer traditions. I realized that it is necessary to abandon fried foods, potato chips, and fat laden salads—read: traditional potato salad and macaroni salad—and refocus on foods that make you feel good inside and out. To start, consider bringing cut-up fruit—think fruit kabobs—and vegetables to share and have hummus and/or (Greek) yogurt based dips instead of heavy mayonnaise based dips. In addition, choose lean meats instead of fattier cuts and use (low-sodium) spice rubs as an alternative to sauces to marinate meat.
So without further ado, I want to offer up some of my favorite summer time recipes!
Cucumber Caprese Salad
• 2 cucumbers
• 1 pint cherry or grape tomatoes (about 30)
• 2 tablespoons chopped fresh basil
• 1 cup fresh mozzarella (I like to use the little balls)
• 1 avocado
• 1 tablespoon extra virgin olive oil
• 2 tablespoons balsamic vinegar
• 1 teaspoon garlic powder
• Salt and pepper to taste
1. Wash the cucumbers and dry them off. Cut into 1/4-inch slices, then cut those in quarters so you’re left with triangular-shaped cucumber pieces.
2. Wash and dry the tomatoes. Cut them in quarters.
3. Dice the avocado.
4. Place the cucumbers, tomatoes, avocado, basil, and mozzarella in a bowl. Pour on the oil, vinegar, garlic powder, and salt and pepper. Mix thoroughly.
5. Serve immediately.
Chickpea, Carrot, and Currant Salad
• 1 15-ounce can of chickpeas, rinsed
• 2 cups shredded carrots
• 1 cup currants
• 1/4 cup cilantro, chopped
• 1/4 cup parsley, chopped
• 2 tablespoons olive oil
• 1 tablespoon orange juice
• 1 tablespoon lemon juice
• 1/2 teaspoon caraway seeds (optional)
• 1/2 teaspoon coriander
• 1/2 teaspoon cayenne
• salt and pepper to taste
1. Mix the chickpeas, carrots, and currants in a bowl.
2. In a separate bowl, mix the rest of the ingredients. Pour this mixture over the chickpeas, carrots and currants. Mix well and refrigerate at least one hour in a sealed container before enjoying.
• 1 cup quinoa
• 1/8 teaspoon salt
• 1 ¾ cup low-sodium vegetable broth
• 1 cup canned garbanzo beans (chickpeas) – drained
• 1 tomato, chopped
• 1 clove garlic – minced
• 3 Tbsp lime juice
• 4 Tbsp olive oil
• ½ tsp. ground cumin
• ½ tsp. chopped fresh parsley
• Salt and pepper to taste
1. Rinse quinoa. Bring the quinoa, salt, and vegetable broth to a boil in a saucepan. Reduce heat to medium-low, cover and simmer until the quinoa is tender – approx. 20 minutes.
2. Once done, stir in the remaining ingredients and serve.
We hope you had a fantastic week and are ready to go out and enjoy the San Diego sunshine this weekend. With the days becoming warmer, I was reminded this week about the importance of remaining constantly hydrated. Our bodies can become dehydrated extremely quickly, which leads to a number of negative physical and mental symptoms. For that reason, I thought I would write a short piece on everyone’s favorite: Water!
Figure 1: The Benefits of Water on the Human Body
Outside of consuming healthy foods, it is imperative that you drink purified water and remain constantly hydrated! Water plays an extremely important role in the human body as it is responsible for the actions and regeneration of “fluids, tissues, cells, lymph, blood and glandular secretions” including muscles and joints. Water is also accountable for digestion, elimination, respiration and maintaining the body’s temperature. In order to provide the body with all of its necessary nutrients it is imperative to drink pure water throughout the day from morning until night. When individuals do not consume enough water dehydration occurs, which has a number of negative indicators including: weakness, headache, fatigue and irritability; merely to name a few. Interestingly, the body is comprised of 75 percent water; constituting 60 to 70 percent of our body weight. This on average equals approximately 42 liters of water, and with a deficit of not quite three liters the body begins to suffer the consequences previously outlined. The mayo clinic suggests that adults consume at least 64 to 72 ounces of water per day; eight to nine glasses. Kaiser Permanente proposes that you consider your weight, physical activity, and climate when deciding your necessary water intake. They go on to recommend that those who are physically active guzzle 75 percent of their body weight in ounces of water per day. In other words, since I weigh 125 pounds I would want to consume 94 ounces of water per day. So remember, water is essential to the maintenance and development of our bodies and should remain an important component to healthy living.
Do not forget! We will be having bay workouts at De Anza cove Saturdays at 8:00 am for the remainder of the summer! Please come out and join us!!!
Thank you to everyone who joined us on Saturday for the Summer Challenge Kick Off! You can still join and buy-in to the challenges (Nutrition and Personal Record) until Wednesday June 12th.
To answer a few questions that we have received:
For the PR challenge you are welcome to work on your 1 Rep, 3 Rep, or 5 Rep max depending your experience level. If you are not sure where to begin, ask a coach and they can help you determine your level.
For the nutrition challenge, if your current goal is to gain weight than we can use the percentage change for your weight gain instead of loss. Also, regarding protein powders . . . you can absolutely add protein powder to your personal nutrition plan and food journal – you will receive a point for food journaling that day. You will not receive an additional point for eating from the Chris Keith Maintenance Food Plan, as we only include natural foods on that list.
If you have additional questions please email Coach A’verria at firstname.lastname@example.org
Special Announcement: We will be having bay workouts at De Anza cove Saturdays at 8:00 am for the remainder of the summer! Please come out and join us!!!
12 x 2 EMOM Clean and Jerk
If you are doing The PR Challenge Find your 1 Rep Max
Please join us at Mission Bay’s De Anza Cove on Saturday June 8th at 8:00 a.m. for a high energy, gut busting, metabolic work out to celebrate the beginning of our Summer Challenge!
The CrossFit 619 Summer Challenge will have two parts and we highly encourage you to participate in both. We will have a Personal Record (PR) and Nutrition challenge. Each challenge will have a $10 buy in ($20 for both) and will run for 4-weeks – June 8th until July 6th.
The Personal Record (PR) Challenge
The PR challenge will include three areas of athletic performance: 1) 3 rep max (lbs.) on CrossFit and Olympic lifting movements, 2) endurance, and 3) max repetitions. To be fair, we will be calculating and using the averaged percentage change on: a) your top three CrossFit/Oly movements, b) your top two endurance times, c) and top max repetitions. For clarity, top = highest percentage change.
In preparation for the summer challenge, spend this week acquiring your personal records. We will have score sheets for you when you sign up beginning on Saturday June 8th. Please complete your score sheets and return them on July 6th. No need to worry . . . we will do the math!
You will need your 3 rep max (lbs.):
Clean and Jerk
One-armed Dumbbell Snatch
One-armed Dumbbell Clean and Jerk
As well as your time on:
1 mile run
500 meter row
2000 meter row
And max repetitions:
The Nutrition Challenge
The nutrition challenge will include daily food journaling with extra points for the days you consume only food on the Chris Keith Nutrition List: Maintenance Phase, the opportunity to earn points by sharing healthy recipes to be included in future blogs and CrossFit 619 recipe book, and total weight loss percentage (1 pt per percent). We will have score sheets for you when you sign up beginning on Saturday June 8th. Please complete your score sheets and return them on July 6th.
Detailed instructions will be given with your score sheets when you sign-up beginning on Saturday at 8:00 a.m.
We would love to see before and after photos! Take your before picture this week so you can see how much you can achieve in four weeks!
Winners of the CrossFit 619 Summer Challenges will be announced on July 13th and featured in our CrossFit 619 blog!
So head out to DeAnza Cove on Saturday at 8:00 a.m. to celebrate the beginning of our Summer Challenge! This workout is designed for the beginner to advance level athlete, so you will undoubtedly get in an amazing early morning workout and have a great time with our community of wonderful CrossFit 619’ers!
Nuts are an essential (snack) food; fundamental to a heart healthy diet. Nuts are packed with protein, antioxidants, vitamins, minerals, and fatty acids. Monounsaturated fatty acids (MUF) found in nuts include oleic and palmitoleic acids, which increase HDL levels or good cholesterol, while simultaneously lowering LDL levels or bad cholesterol. Nuts are a rich source of all omega-3 essential fatty acids, helping to decrease inflammation throughout the body. Consequently, when your diet is high in heart healthy MUF and omega-3 fatty acids, you are at reduced risk of high blood pressure, coronary artery disease, strokes, and various cancers.
Nuts are also a powerhouse of antioxidants such as carotenes, resveratrol, and lutein (please see 5/10/13 blog post on blueberries for more information about health benefits of antioxidants). In addition, nuts are complete with minerals such as manganese, potassium, calcium, iron, magnesium, zinc, fluoride and selenium, as well as vitamin-E and B-complex vitamins.
Not only are nuts nutrient dense and packed with MUF; they are easy to store and inexpensive to purchase. Nuts have an incredibly long shelf life and require no preparation. You can eat them alone or add them as an accompaniment to other dishes. Aim for consuming only one to two ounces (1 handful = approximately one ounce) at one time. You will feel completely full (satiated) and the high fiber count will assist in weight maintenance.
The two nuts that are at the top of our food list are almonds and walnuts!
Almonds are amongst the richest sources of health-benefiting nutrients that are crucial for optimal health. Almonds are high in vitamins (vitamin E and B-complex vitamins – riboflavin, niacin, thiamin, B-6, folates) and minerals (manganese, potassium, calcium, iron, magnesium, zinc, and selenium). In addition almonds are rich in dietary fiber, aiding digestion and keeping you satiated. There are 163 calories in 1 ounce of almonds providing 14 grams of fat, 6 grams of carbohydrates, and 6 grams of protein.
Walnuts are extremely rich in MUF (approximately 72%) and include all omega-3 essential fatty acids. Eating 25 grams of walnuts each day, about ¼ cup, provides 90% of the recommended daily value of omega-3 fatty acids! In addition, walnuts are complete with all of the vitamins and minerals found in almonds. There are 185 calories in 1 ounce of walnuts providing 18.5 grams of fat, 3.9 grams of carbohydrates, and 4.3 grams of protein.
Fun fact: Walnuts have been regarded as a symbol of intellectuality since ancient times, as their kernels slightly resemble that of a brain!
Happy Friday 619’ers! We hope that you had a productive week and are gearing up for a great weekend ahead. As the weather warms up I always turn my attention to beautiful sun-kissed fruits. Most fruits are at their peak of freshness during the summer time, and are, therefore, perfect for summer dining. With summer on my mind, this week we are going to talk about blueberries. This tiny little berry is one of nature’s notable treasures and packs a powerful nutritional punch!
Blueberries are low in calories (1 cup = 80 calories) and have practically no fat.
Most importantly, blueberries have the highest antioxidant capacities among all fruits and vegetables. Antioxidants found in blueberries include Anthocyanin (a phytonutrient called polyphenol that gives the berry is beautiful blue color), vitamin C (23.9% DV), B complex, vitamin E, vitamin A, copper, selenium, zinc, and iron.
* Antioxidants assist in protecting cells against unstable molecules known as free radicals. When your body breaks down food or is exposed to environmental toxins such as tobacco smoke and radiation, free radicals are the molecules that are produced and have disastrous effects on the body. Free radicals can damage cellular structures as well as DNA. Evidence suggests that free radicals may also play a significant role in causing heart disease and cancer, as well as other diseases. In addition to protecting cells, antioxidants have healing abilities. They can assist the body in repairing from sunburns, wounds, and infections.
Blueberries are an excellent source of Vitamin K (35.7 %DV). Vitamin K is a vitamin well known for its ability to clot blood and its crucial role in bone health. Vitamin K reduces the risk of bleeding from illnesses, long-term use of antibiotics, malabsorption syndromes, and flesh wounds. In addition, Vitamin K assists bones in using calcium; reducing risk of osteoporosis.
Blueberries are a significant source of Manganese (25%DV). Manganese is an important contributor to bone development and assists with converting proteins, carbohydrates, and fats into energy.
Blueberries provide 14.2% DV of fiber. Fiber is multifunctional; it aids digestion, keeps you satiated, contributes to heart health, and lowers (bad) cholesterol.
Blueberries are a wonderful addition to just about anything . . . you can pop them in non-fat Greek yogurt with a few walnuts or in your morning oatmeal for a fun alternative!
Blueberry and Cacao Smoothie
• 1 ½ cups of coconut or almond milk (use slightly more for thinner consistency)
• 1 cup of blueberries (fresh or frozen – preferably wild or organic)
• 1 to 2 tsp cacao powder
• 1 to 2 tsp agave nectar
• ½ cup of ice
1. Add all ingredients to blender and blend until desired consistency is achieved.
Blueberry Shrimp Salad
• ¾ lbs medium shrimp
• 4 cups mixed salad greens
• 1 cup blueberries (fresh)
• ½ cup walnut pieces
• ½ cup edamame
• 2 Tbsp. red onion (optional)
For lemon vinaigrette dressing
• ¼ cup olive oil
• Juice of half a lemon
• 1 to 2 tsp agave nectar
• 1/8 teaspoon of salt
• 1/8 teaspoon pepper
1. Soak 4-5 wooden skewers in bowl of water for 30 minutes. Spray grill with olive oil cooking spray. Preheat the grill to medium.
2. Brush shrimp with olive oil and lightly season with salt, pepper, and minced garlic (optional).
3. Slide shrimp on skewers and grill for 2-3 minutes on each side (until they change color and plump up).
4. Mix ingredients for dressing in a small bowl. As a second option you can simply use balsamic vinegar and olive oil to dress your salad.
5. Put remaining ingredients (mixed greens, blueberries, walnuts, edamame, and red onion) in a large bowl and toss with dressing.
6. Lay grilled shrimp on top of salad and serve.
Welcome back to the Eating for Success Series! This week our focus in on Kale! This beautiful leafy green is by far one of my favorites. Weekly I tell someone that I have “a mild obsession for kale” and all for good reason. Not only is kale (aka. The Queen of Greens) amazingly delicious and versatile; it is a nutritional powerhouse that calorie for calorie cannot be beat. Eating nutrient rich kale provides your body with significant vitamins, minerals, and antioxidants; laying the foundation for countless health benefits.
Here are a few reasons to add kale to you regular diet:
1. Kale is extremely low in calories (1 cup = 36 calories) and boasts zero grams of fat.
2. Kale is high in the macronutrient fiber (1 cup = 5 grams) aiding digestion and elimination.
3. Kale has anti-inflammatory properties, potentially preventing and reversing the effects of arthritis, heart disease and a number of autoimmune diseases.
4. Kale has more iron than beef! Iron helps to metabolize proteins and supports the production of hemoglobin and red blood cells.
5. Kale possesses high amounts of Vitamin K (1,020% DV) which promotes bone health and the prevention of blood clotting. Vitamin K is also known to protect against various types of cancer.
6. Kale is high in Vitamin A (180% DV); supporting healthy vision and skin.
7. Kale provides high amounts of Vitamin C (200% DV), which is beneficial for a healthy immune system and metabolism.
8. One cup of Kale provides 121 mg of omega-3 fatty acids and 92.4 mg of omega-6 fatty acids.
9. Kale lowers bad (LDL) cholesterol levels, while increasing good (HDL) cholesterol levels, significantly decreasing risk for heart disease.
10. Kale is one of the best sources of beta-carotene – an antioxidant thought to prevent cancer, heart disease, and other chronic illnesses.
11. Kale has more calcium than milk; supporting bone loss prevention and a healthy metabolism.
Kale is actually a form of cabbage that does not form a head. It is green or reddish purple–depending on the variety—and has “frills” around the edges. It has a course texture and strong flavor; making it a good choice for sautéing and marinating. Unlike other greens (i.e., spinach), you can marinate Kale for 24 hours and it will keep its robust texture. When shopping for kale it should be firm, deeply colored, and have moist stems. Make sure to always remove the stems before adding kale to a recipe, as the stems provide an unpleasant bitterness.
• 1 bunch of Kale
• 1 Tbsp Olive Oil or Avocado Oil
• 1 tsp seasoned salt
1. Preheat oven to 350 degrees.
2. Remove the leaves from stems. Wash and dry kale thoroughly. Tear into bite size pieces. Kale needs to be completely dry for best results—use salad spinner if available.
3. Toss the dry leaves with olive or avocado oil. Use hands to distribute evenly.
4. Lay a single layer on cookie sheet, trying to make the leaves as flat as possible.
5. Bake for 12 minutes, making sure not to burn. Sprinkle with seasoned salt and indulge!
• 1 bunch of kale
• 4 Tbsp of Olive Oil
• 4 Tbsp of Balsamic Vinegar
• Juice of ½ lemon
• 1 tsp minced garlic
• ½ tsp black pepper
• 2 Tbsp sunflower seeds
1. Remove the leaves from stems. Wash and dry kale thoroughly. Tear into bite size pieces.
2. Toss all ingredients together. Marinate for 4-24 hours, tossing occasionally. Enjoy alone or as a delicious side with lean protein.
Welcome back to the Eating for Success Series. We have spent the last four weeks discussing lean proteins – eggs, salmon, chicken, and today turkey. This will be our last week concentrating on lean protein, as we begin to explore vegetables, fruits, low-fat dairy and low-glycemic grains. There is an abundance of other fish – preferably wild – that provide a wonderful source of lean protein, which we have not yet talked about in this blog. We encourage you to do your own research, explore the world of nutrition, and find creative and tasty ways to prepare lean proteins!
As a review, lean protein is essential to a healthy diet and any weight loss or muscle gain program. Proteins are the body’s building blocks and support healthy bones, muscles, cartilage, skin, and blood. Post-workout, muscles are rebuilt and repaired by the proteins you consume. Lean protein provides a feeling of fullness or satiety which can greatly reduce overeating.
Turkey is an incredible source of lean protein and another nutritional powerhouse! Turkey boasts approximately 32 grams of protein in a 4-ounce serving (153 calories); 65% of your daily value (DV) of protein. This high-protein food assists in keeping post-meal insulin levels within a desirable range; keeping your body from flooding with insulin and keeping you satiated longer.
Similar to chicken, turkey contains tryptophan (119% DV), selenium (52% DV), Vitamin B3 (43% DV), Vitamin B6 (32% DV), Phosphorus (25% DV) and Choline (23% DV). Collectively these vitamins and minerals aid the thyroid and immune system, encourage healthy brain and normal nerve functioning reduce bad (LDL) cholesterol levels while simultaneously increasing good cholesterol (HDL) levels. In addition, they synthesize antibodies needed to fight various diseases, decreasing the risk of ailments such as heart disease, Alzheimer’s disease, depression and anxiety, cataracts, osteoarthritis, and type-1 diabetes. For more on the specific benefits of each vitamin and mineral please see previous post on chicken (4/13/13).
Remember to choose organic, grass-fed turkey whenever possible. Turkeys that are organic and grass-fed have higher levels of omega-3 fatty acids and higher protein content. Eating organic turkey has an added benefit of minimizing risk of exposure to antibiotics, synthetic hormones, and pesticides, which causes undue stress on the human body.
1. Soak 6-8 wooden skewers in bowl of water and set aside.
2. In a medium bowl mix together all ingredients. Lightly grease hands and form into meatballs that are more oval and longer than regular meatballs. Drizzle meatballs with oil. Slide meatballs on 6-8 skewers.
3. Spray grill with olive oil cooking spray. Preheat the grill to medium. Grill, turning occasionally, until the kebabs are browned, 10-12 minutes.
Tandorri Turkey Kebabs
• 1 lb organic turkey tenderloin (organic preferably)
• 1 cup nonfat plain greek yogurt
• 2 Tbsp garam masala
• 2 tsp chopped garlic
• ½ tsp ground ginger
1. Soak 6-8 wooden skewers in bowl of water and set aside.
2. In medium bowl, combine yogurt, garam masala, garlic, ginger and salt to taste. Add turkey and marinate for at least 10 minutes.
3. Spray grill with olive oil cooking spray. Preheat the grill to medium.
4. Slide turkey onto skewers. Place kebabs on hot grill and cook, turning frequently, until turkey is cooked through (10-12 minutes).
Do not forget to come out and support your CrossFit Athletes – Nikos, Aleks, Jonathan, Jamie, and Tracey – this Saturday at 4 pm at CrossFit Del Mar for the California Affiliate League Competition!!!