Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts

2014 Whole30 Kickoff

Happy New Year!!! Start 2014 off right witha personal nutrition challenge. First, check out our IMCF nutrition page for a review of how your nutritional approach can support (or undermine) your health and fitness goals, and then commit to improvements in how you're doing business.

If you're all in, hop on board and join IMCF/Results for the January Whole30 Challenge! Join the Fort Leavenworth Whole30/Paleo page to share recipes, get encouragement, and ask for advice for our community experts on clean eating.

Even if you haven't committed yet, it's not too late to get started. While some are starting their 30 days on January 1st, others are starting January 6th, and others January 13th. Not sure where to begin? Join us for an informational meeting on Thursday, January 9th at 1630 in the Bubble. We can answer some questions, help you sort out what items are 'must haves,' and introduce ourselves to others in the community doing a nutritional challenge in the New Year.  If you're prepping for your Whole30, here are some resources to shape your grocery shopping list and help you stock up on pantry basics.

Don't forget the option of visiting the Army Wellness Center for bodpod analysis, metabolic testing, and other baseline tests. You can repeat the testing upon the completion of your nutritional challenge and see specific health results.

Get Ready...

January is a time of new goals and resolutions.  Join us in January for a "clean up your fuel" challenge.  Whether you choose to participate in a Whole30, Zone Diet, Paleo, or 'Get Out The Sugar' personal challenge, now is the time to research why you should take this step, how to prepare your pantry, and what recipes you want to try.  

A great place to start is the Whole30 challenge introduction page.  Additionally, join the Fort Leavenworth Whole30 page on Facebook.  The group includes members from the IMCF and RESULTS communities, and we share recipes, give recommendations on where to buy unique pantry items, ask questions and more.  

Some people will start on January 1st, while others may need to wait until January 6th after Block Leave.  Either way, NOW is the time to get yourself prepared.  We'll plan a Whole30 community potluck the weekend of January 24th to menu swap and encourage everyone through the final stretch.  

If you're looking for ideas for the holidays, check out this holiday prep guide.  If you're going to commit to a Whole30 or another clean eating challenge in the New Year, comment here so we know who we are working with!

(Thanks to Meg & Steph for leading the charge!)

Nutrition Notes

I think we'd all agree that if you are following along with IMCF's programming, you are getting after the training aspect of fitness.  But as a group, we don't do much to address the nutritional foundation that forms the base of an effective fitness program.  Here's the first in a series of nutrition-focused posts from Stephanie G. intended to get us talking about food as fuel and to introduce us to some helpful resources and support networks.  

"The food you eat can either make you more healthy or less healthy.  Those are your options."

These words from Melissa & Dallas Hartwig's "It Starts With Food" say it all.  I am by no means an expert, just someone who has experienced success with Paleo / Whole 30 and wants to support others looking to do the same.  I have successfully completed two Whole 30 challenges, helping me attain some weight loss goals -- including getting back to my pre-pregnancy weight and jeans!  I attribute a lot of my success to my efforts at CrossFit and also my improved approach to nutrition.  It is often said that one's fitness is determined 80% by what you eat and 20% by what you do.  In other words, you can't kill yourself at the gym, eat junk food, and expect to see positive results.

I often get asked why I eat Paleo, and the bottom line is that I like the way I feel when I eat this way.  I have a lot more energy in the day, I don't hit that afternoon low anymore, and I don't wake up depending on coffee or other caffeinated drinks to give me energy.  When you eat concentrated carb sources (like sugar, bread, pasta, rice, cereal) they keep your blood sugar levels spiking and crashing.  You will feel it too and think "man, I need something sweet."  That would be the sugar dragon telling you incorrect information.  You don't need it, but your body becomes dependent on it.  Eating Paleo can help retrain your body and get rid of those cravings for carbs from highly processed sources.

Look forward to more IMCF posts on nutrition.  If anyone has specific questions, please post away on the comments section or find the Leavenworth Whole 30 group on Facebook.  A bunch of us will be starting a new Whole 30 challenge on October 1st...learn more here and get in touch if you want to give it a go!

What's on your Game Day Menu?


I am originally from New England and we love our football up there.  I grew up having large gatherings every Sunday to watch football.  Of course, people brought all their favorite "snacks".  With football season upon us (so happy about that!) I figured I would give some ideas for a game day menu.  That way you can't use the fact that you like to watch football as an excuse to why you can't commit to healthy eating!

Here are some simple but awesome (they have bacon, enough said) recipes to get you started:
Bacon Wrapped Dates Stuffed with Almonds
  • Dates (preferably pitted)
  • Whole almonds (preferably raw)
  • Bacon
Pit your dates (or buy pitted dates!). Put an almond inside and then wrap half a piece of bacon around it. Bake in the oven at 400F about 15 minutes or until bacon is crisped. 
Jalapeno Bacon Chicken Poppers
  • Chicken tenders (boneless skinless cut in half)
  • Jalapenos (seeded and halved)
  • Bacon
Place the chicken tender inside the jalapeno and wrap it with bacon. Bake at 400F for about 20 minutes.
And last, a few more links to some other favorite, Paleo-friendly football foods. Please, share links to any of your go-to recipes in the comments section. Enjoy!
Nutrition for Kids

Almost every parent worries about what their children are eating, whether it's the amount, the timing of meals or the nutritional content.  Somehow...they still manage to grow up!

Here's a collection of articles from the Whole9 people, who base their nutritional advice on the paleo diet.  These five posts focus on instilling kids with good food habits and how to transition them to a healthier diet if they are on the wrong track.
*Special thanks to Brandi for this collection of articles.


Paleo Diet -- Recipes & Resources
When people are considering a paleo challenge or are new to the paleo diet, one of the most frequently asked questions is, "what will I eat?"  The short answer is what you see in the revised food pyramid at right.  However, the diagram doesn't give you a great feel for what that actually means in terms of meals and recipes.

Click on Read more>> for a collection of popular paleo recipe websites (and some cookbook titles as well) that many have found to be helpful resources over the long term. As with any diet (or exercise program), variety is key to keeping things interesting and staying motivated!

- Brandi
Read more »
Whole30 Notes (Day 31)

Congratulations on completing the Whole30 challenge! If you haven't already, please take the time to provide some comments on your experience either here on on the WOD Blog. A number of our athletes are curious about Whole30, but are hesitant to commit and try it out themselves. Your insights can be very helpful...for example:
  • Did you achieve your goals?
  • How did it make you feel (energy levels, mood)? Any physical changes you observed? 
  • How has your WOD performance changed? 
  • Did you identify any food incompatibilities that you weren't aware of previously?
  • Is it hard? Or did you fall into a rhythm easily? Did you spend more money on groceries? Did you drive your family crazy, or were they on board?
  • How do you think it has changed your approach to diet and nutrition going forward?
If you want to review past daily notes, they are available in archived form here. A few last resources...
Read more »
Whole30 Notes (Day 30)

This adventure is almost over...or is it? Think about what you might want to reintroduce. Follow the Whole30 reintroduction schedule carefully; it takes 10 days but don't ruin all your hard work by being impatient. Don't reintroduce foods that you just don't miss. Evaluate the goals you set on day zero. How did you do?
Read more »
Whole30 Notes (Day 29)

A real life success story: YOU. Are you ready to do an AAR on your Whole30? What went well, what could have gone better, what you will do next time??? 
Read more »
Whole30 Notes (Day 28)

Hopefully you are feeling so good that you've lost track of the days. Have you been sharing all that you learned with friends and family? 
Read more »
Whole30 Notes (Day 27)

You've only got a few more days left! Think about other ways you can change your life in 30 days. Focus on getting more sleep, doing something for your own personal growth, having a better attitude, engaging in active recovery exercises (mobility, etc.)...just to name a few ideas.

Read this coffee manifesto and consider taking a caffeine holiday for 30 days.
- Brandi
Whole30 Notes (Day 26)

Do you feel befuddled by the conflicting health information you read in the paper, see on the Internet, and hear on your local morning radio show? While the media can provide you with valuable information, you can't believe everything you read!
Read more »

Whole30 Notes (Day 25) 

Are you getting tired of eggs for breakfast? Try some of these favorites shared by other Whole30 participants:


Read more »

Whole30 Notes (Day24)

By now, the old adage of "you are what you eat" is starting to ring true. The vibrant healthy foods you are putting inside your body are starting to show on the outside. Now that you are scrutinizing your food, consider doing the same thing with your personal care and household products.

Read more »

Whole30 Notes (Day 23)

How exactly would you tell others about the Whole30? Try this elevator speech:
"Eat real food like meat, vegetables, fruit. Choose foods that are nutrient dense and aim for well-balanced nutrition. It's not a diet but a lifestyle."
More importantly, lead by example. How? Start a blog, start a book club, offer your time, create local resources, or be a buddy. Be patient with unsupportive friends and family. Start by reading this article.
http://whole9life.com/2012/02/influence-paleo/

- Brandi

Whole30 Notes (Day 22)

Now it's time to start thinking about how you will behave without the safety net of the Whole30 rules. The Whole30 is just the beginning. We will discuss more in the upcoming days about how to re-introduce foods to your diet. You might be searching for more life-changing information. Expand your horizons with some additional reading.

- Brandi

Whole30 Notes (Day 21)

Three weeks into the challenge. Great work!
If you haven't already, check out fastpaleo.com. New recipes are always being added, and many are whole30 approved.
Read more »

Whole30 Notes (Day 20)

Is the media sabotaging your whole30? You should critically analyze the health messages you are constantly receiving. Approximately 25% of commercials we see/hear send some sort of attractiveness message. You may not even know that you are being influenced and how it affects your food choices. Now that you are kicking the junk off your plate, take some time and put some thought into kicking the junk off your screen as well.

- Brandi
Whole30 Notes (Day 19)

Whole30 guidelines include eating good meat, eating seasonally and eating locally.

Here are their shopping guidelines and some suggestions on sticking to your food budget.

- Brandi
Whole30 Notes (Day 18)

Still in search of more recipe websites? Take a look at these resources.
Read more »

Whole30 Notes (Day 17)

Today's note is about getting creative with delicious dips and dressings. Here are a bunch of recipes, give some a try this week...
Read more »
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