05.12.10

FRAN

21-15-9
Thrusters 95# / 65#
Pull Ups

POST WOD REFUEL

Male:
above 12% – 40g prot/20g carb
8-12% – 40g prot/40g carb
below 8% – 40g prot/60g carb

Female:
above 16% – 30g prot/20g carb
12-14% – 30g prot/30g carb
below 12% – 30g prot/40g carb

WELCOME TO…

Bobby! We are super excited to have you at CrossFit Peachtree!

GREAT JOB TO…

Shelly and Jarod! We are looking forward to seeing you back again very soon!

DIRTY SOUTH CROSSFIT GAMES REGIONALS

We are very proud and excited to be sending Team CrossFit Peachtree: GFYS down to the Dirty South CrossFit Games Regional Qualifier the weekend of Memorial Day. Taylor, Sung, Justin, Khaki, Sarah and Becka have all been training hard and I know will be one of the eight teams that will qualify to go to the CrossFit Games in July.

Last year we took over 30 people down to Regionals to represent CFPT and we would love to have another great showing this year! The teams will compete mid-day and, I can tell you from experience, having a cheering section is a HUGE motivator during some incredibly tough WODs. It’s also an experience just to witness the competition…it’s like nothing else I have ever seen.

Downtown Jacksonville is also close by, so you can make a mini-vacation out of it. For more information go to the CrossFit Games site. If you are interested in going down, let us know!

CFPT STORE

Just a reminder we have stock of Opticen Recovery ($50), Nitrean Protein ($30), Nordic Naturals Fish Oil (price ranges) and CFPT shirts ($26). Please let us know if you want to purchase anything!

A PRIMAL PRIMER: PREBIOTICS

Article courtesy of Mark’s Daily Apple

Probiotics get a ton of positive press from a multitude of sources (including here). It’s one of those areas of nutrition that receives approval from pretty much every camp out there, like fish oil. (Even Dean Ornish supports the usage of fish oil; just about the only type of fat he seems to approve of.) I’m firmly in the “For” column as well if you haven’t already guessed. I feel so strongly about probiotics and their integral role in gut and overall health that, as you may know, I’m coming out with a probiotic supplement in a few weeks. But there’s another aspect to the manipulation of beneficial gut flora. I briefly mentioned them last time, and today I’m going to really gut the whole beast, so to speak.

What Are Prebiotics?
Prebiotics are, quite simply, indigestible food ingredients that stimulate the growth and maintenance of beneficial gut microbiota. I suppose “indigestible by humans” is more accurate, because they are being digested – just not by our host digestive system (about 90% of prebiotic fiber makes it through the small intestine intact). Instead, it’s those oft-thankless, microbial workhorses of our colons doing all the work while we reap the benefits. They are getting free meals, so don’t feel too bad about putting them to work.

So you could say that prebiotics are food for your flora, those living organisms that contribute to our health and well being. For our intents and purposes, prebiotics are classified as soluble fiber. Conversely, insoluble fiber is the stuff that the human digestive system – neither host cells nor gut flora – cannot process nor digest, instead acting as a lubricant stimulant for our bowels (literally tearing our insides up, prompting the release of natural lubricant to speed up processing and limit damage). When most people discuss the so-called benefits of dietary fiber, they’re talking about insoluble fiber’s effect on stool passage and volume. Yeah, it speeds up the process and makes for bigger toilet paper bills. But I’m not interested in mere bulking agents. I’m interested in soluble fiber, in the type of fiber that our gut flora can actually consume and ferment. I’m talking inulin and oligofructose, along with fructooligosaccharides (FOS), galactooligosaccharides (GOS), and other oligosaccharides. Pectin, too, appears to have some prebiotic potential, but inulin and oligofructose are the big ones. Of course, all of these can be obtained by adhering to the Primal Blueprint Food Pyramid and eating a few servings of vegetables and fruits each day.

Researchers distinguish between long chain, short chain, and full spectrum prebiotics. Inulin is a long chain prebiotic fiber; long chain prebiotics contain 9-64 links per saccharide molecule and are digested more slowly, providing food for bacteria in the left side of the colon. Oligofructose is a short chain prebiotic, containing 2-8 links per saccharide molecule and fermenting in the right side of the colon, considerably faster. A full spectrum prebiotic supplement would be something like oligofructose-enriched inulin (OEI), which contains all possible saccharide links.

Historical Precedent
Prebiotic foods were certainly consumed by our ancestors, when and where they were available. The strongest evidence consists of cave deposits in North America in which remains of inulin-and-oligofructose-rich agave, sotol, wild onion, and camas bulbs have been found, along with massive cooking stones and vast (around twelve feet in diameter) ovens. Since similar cooking pits have been found the world over, from Australia to Europe, with some dating as far back as 30,000 years ago, it seems likely that these disparate sites were also used to roast the occasional fibrous tuber. None come with hard evidence of fibrous root or tuber remains, but that’s to be expected. Vegetable matter doesn’t last that long. We do know that wild roots, tubers, and other fibrous foods are available almost everywhere and that they are eaten where available by local populations. Take this account (PDF) of the Hadza of Central Tanzania, where the “tubers are continuously available throughout the year” and “all of their tubers have high fiber content.” Or there’s the Maori, who used nearly every part of the cabbage tree, prized for its inulin content (which partially converts into fructose when steamed) and touted as a natural cure for colic, diarrhea, and other gastrointestinal disorders (maybe they were on to something?). If these types of fibrous, wild foods were widely eaten – and it seems likely that they were – early humans got a fair amount of prebiotic fiber in their diets.

In my opinion, one of the most compelling arguments for the importance of prebiotics in the human diet is the presence of galactooligosaccharides in human breast milk. Even the most ardent detractor of the viability of Paleolithic nutrition couldn’t deny that the macronutrients and micronutrients present in the only food specifically and expressly “designed” for human consumption – breast milk – are necessarily suitable for human consumption (unless there’s some creepy, nutty vegan extremist offshoot claiming breast milk promotes the suffering/subjugation of women and the consumption of too much dangerous saturated fat that I don’t know about). Breast milk contains both probiotics (bifidobacterium, mostly) and prebiotics for the bacteria to feed on. Since it’s in breast milk, there is a precedent for prebiotics in the human diet by design. I don’t think it’s a stretch to assume they can continue to have a role in the human adult diet.

What About the Health Benefits?
It’s all well and good to establish that prebiotic fiber was available to and even regularly consumed by many early human populations, but to build a case for inclusion in our modern diet requires some more recent evidence.

Dietary inulin and oligofructose increase fecal bifidobacteria.

Dietary inulin and oligofructose increase magnesium and calcium absorption. Most interestingly was the fact that calcium uptake apparently increases with inulin intake only when calcium intake is low or calcium requirement is high, suggesting a modulating (rather than blind) effect.

Prebiotics (inulin, oligofructose, and xylooligosaccharides) exhibited inhibitory effects on precancerous colon lesions in rats. Xylooligosaccharides increased gastrointestinal flora more than inulin and oligofructose, indicating possibly greater effectiveness.

An eight week regimen of 4g daily xylooligosaccharides reduced fasting glucose, HbA1c, oxLDL, LDL, and apolipoprotein B levels in Type 2 diabetes patients.

Prebiotics increase the production of short chain fatty acids in the human colon, including the supremely beneficial butyric acid, given a great summary by Stephan.

Galactooligosaccharides improved symptoms in patients with Irritable Bowel Syndrome.

Prebiotics combined with probiotics (called synbiotics) was more effective at gut modulation than either alone.

Matt Metzgar guesses that the supposed health benefits of whole grains stem from their prebiotic content, and that it was the widespread consumption of refined flour free of soluble fiber that made an already poor grain-based diet even more damaging. Sure, you could eat whole grains and get a bit of prebiotic fiber (along with loads of insoluble fiber, lectins, gluten, phytic acid and starch), but why go through the trouble when you could get even more from some crisp jicama sticks, Jerusalem artichoke, garlic, onion, or leeks with less effort, less roughage, and fewer antinutrients? To get the recommended six grams of inulin from chicory root, you’d have to eat a third of an ounce; to get the same six grams from whole wheat flour, you’d have to consume a quarter of a pound!

How Much Should We Be Consuming?
Jeff Leach, of PaleoBiotics Lab, recommends upwards of 135 g per day of prebiotic fiber, based on research into archaeological evidence from the Northern Mexican desert. That seems really extreme to me. I guess extreme conditions (“semi-arid region” with “limited rainfall and poor soil conditions”) necessitate extreme diets (“plant-based diet”). Those northern Chihuahans weren’t getting much dietary fat, so they probably had to rely on their gut flora to convert the prebiotic fiber into short chain fatty acids. That’s how the gorillas do it: they end up with a high-fat, moderate-protein, low-carb diet simply by consuming and fermenting an incredible amount of indigestible fibrous plant matter. We moderns have access to real animal fat and protein, so I doubt we need anywhere near 135 g of inulin and oligofructose.

I do think prebiotics are important. I’ve never really made a point of consuming them specifically (seeing as how I’m generally pretty down on fiber), but all my research on gut flora and probiotics leads me to believe soluble, prebiotic fiber (as opposed to insoluble fiber, the stuff seniors pop like candy, bran muffins, etc.) is actually quite important. Gut health is much more than just the small intestine. It’s almost as if there’s an entirely different digestive system playing out in the colon. The human colon may not be as robust and expansive as the gorilla colon, but it has the potential to do some damn fine work all the same – provided it gets the prebiotic fuel it needs. I suggest you provide that fuel by eating several servings of Primal prebiotic-rich foods each week, if only as a short experiment. Give it a couple weeks, at least until the sometimes explosive (but totally normal and expected) gaseous reactions subside, and monitor your digestive health.

What Foods Contain Prebiotics?
Let’s take a look at some more examples. In parentheses is the prebiotic fiber content by weight, followed by the amount of food required to obtain 6 g prebiotic fiber:

Raw chicory root (64.6%) – 1/3 oz
Raw Jerusalem artichoke (31.5%) – 3/4 oz
Raw dandelion greens (24.3%) – 1 oz
Raw garlic (17.5%) – 1.2 oz
Raw leek (11.7%) – 1.8 oz
Raw onion (8.6%) – 2.5 oz
Cooked onion (5%) – 1/4 lb, or 4 oz
Raw banana (1%) – 1.3 lb
Inulin/oligofructose content (per 100g raw)

Chicory root – 41.6 g/22.9 g
Jerusalem artichoke – 18 g/13.5 g
Dandelion greens – 13.5 g/10.8 g
Garlic – 12.5 g/5 g
Leek – 6.5 g/5.2 g
Asparagus – 2.5 g/2.5 g
Banana – 0.5 g/0.5 g

Inulin content is altered by cooking, but not a lot; some of it is even converted into fructose (that’s how agave nectar is made, in fact). As Jeff Leach shows, traditional-style oven roasted chicory root (356 degrees F) lost about 10-20% of its inulin content, while cooked/fried onions lost only 10%. It’s safe to assume that cooking will preserve most of the prebiotic fiber in other foods, too.

As for getting all the other prebiotics researchers are beginning to explore through whole foods, it isn’t clear how available, say, xylooligosaccharides are in the context of a normal Primal diet. From what I can see, most of the newer, more obscure prebiotic supplements are obtained by processing oats or corn or some other cheap, readily available food source. They undoubtedly occur in other veggies, too, but it probably doesn’t make financial sense to reduce several dozen tons of broccoli or asparagus when you could just as easily process a bunch of cheap grains. Supplementation seems pretty safe all around, especially in the context of a probiotic-rich diet. On the other hand, sticking with the Primal Blueprint Food Pyramid and eating a variety of fresh vegetables (leafy greens like kale, chard, and spinach, as well as broccoli, cauliflower, and any other vegetable that contains soluble fiber) will get you plenty of soluble, prebiotic fiber in all its forms and is definitely safe.

May 11, 2010 | Filed Under The Girls, W.O.D. | 27 Comments

05.01.10

CINDY

AMRAP in 20 Minutes of:
5 Pull Ups
10 Push Ups
15 Squats

SATURDAY’S SCHEDULE

Regular WOD
9:30AM
10:00AM

Passport Class
10:30AM – Noon

NO OPEN GYM!

TEAM TRYOUTS TODAY!

The CFPT Affiliate Team Tryouts are being held today from 8AM – 12Noon…come out to cheer on and support the athletes!

April 30, 2010 | Filed Under The Girls, W.O.D. | Leave a Comment

03.26.10

FOR TIME:

30 Muscle Ups

If you cannot do the muscle-ups do 120 pull-ups and 120 dips, or do 2-1 jumping muscle ups.

KAREN

For Time:
150 Wall Ball Shots 20# / 14#

HAPPY BIRTHDAY TO YOU!

Happy birthday to you! Happy birthday dear Scott K! Happy birthday to YOU!

SATURDAY SCHEDULE

Regular WODs
9:30AM and 10:00AM

Passport Class: Part Deux
10:30AM-12NOON

Regional Team Meeting
10:30AM

Open Gym
10:30-11:30AM

MOVEMENT FOR MACEY: 8 DAYS TO GO!

The Movement for Macey event is NEXT Saturday and we still have a long way to go as far as donations. Please, if you haven’t donated yet, every little bit helps…hit up your friends, family and co-workers and let them know about this amazing cause.

CrossFit Naperville is creating quite a buzz and getting a LOT of attention for the Movement for Macey. They have secured quite a few local sponsors, the local fire department is coming out with their trucks so the kids can play on them and they have expanded their hours on Saturday due to the incredible response…they are expecting a lot of CrossFitters to come out and participate.

We could not be more grateful to Neil of CrossFit Naperville…when he heard Macey’s story, he dived right in and started helping. Without him, we could not have made this Macey event what it is. Thanks Neil!!

March 26, 2010 | Filed Under Events, The Girls, W.O.D. | 63 Comments

02.08.10

HELEN

3 Rounds for Time of:

400M Run
21 Kettlebell Swings 55# / 35#
12 Pull Ups

WELCOME TO…

Lee! We are super excited to have you at CrossFit Peachtree!

CONGRATULATIONS!!

To Nick, Jeff T and James this weekend at the Garage Games! They guys did an awesome job! We are still waiting for the final scoring, but James did take FIRST place in the 7K event! Not that any of us are surprised…

SECTIONALS TEAM

After that exciting news…who is down for a Sectionals Team? We need to put together at least one team of six people, but would love to have two! Remember, this is a fun event and a great way to meet some CrossFitters from the Atlanta community as well as have fun competing together.

GET TANKED REMINDER

This Wednesday is the body fat truck! Please remember what time you signed up for as we will NOT have the sign up sheet on that day. Also, go here for tips on what to expect for the day and what to bring.

February 8, 2010 | Filed Under The Girls, W.O.D. | 17 Comments

07.31.09

NICOLE

AMRAP in 20 minutes of:
Run 400 meters
Max rep Pull-ups

Post WOD Refuel Male:
above 12% – 30g prot/20g carb
8-12% – 30g prot/40g carb
below 8% – 30g prot/60g carb

Post WOD Refuel Female:
above 16% – 20 g prot/15 g carb
12-14% – 20 g prot/30 g carb
below 12% – 20 g prot/45 g carb

Eat a balanced meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)

WELCOME KRISTY

We are super excited to have you at CrossFit Peachtree!

GREAT JOB TO…

Julia and Erika! We are looking forward to seeing you back again very soon!

GOOD LUCK

To all of you representin’ CFPT at the GA Challenge this Saturday! We know you are going to kill it!

CONGRATULATIONS ADRIAN!

On getting your first and second muscle up…without ever having practiced one before! Awesome job!

FIGHT GONE BAD IV

The CrossFit Fight Gone Bad event on Saturday, September 26.

Prostate cancer is the most common non-skin cancer in America, affecting one in six men. Men are 35% more likely to be diagnosed with prostate cancer than women are to be diagnosed with breast cancer.

Athletes for a Cure, a program of the Prostate Cancer Foundation, is a fundraising and awareness program to assist individual athletes in their quest to raise money for better treatments and a cure for prostate cancer. The Prostate Cancer Foundation is the world’s largest philanthropic source of support for prostate cancer research with a simple, yet urgent goal: to find better treatments and a cure for recurrent prostate cancer.

The mission of the Wounded Warrior Project is to honor and empower wounded warriors.

We are dedicated to this race and hope that you will support CFPT in reaching our fundraising and participant registration goal.

SIGN UP TODAY

July 31, 2009 | Filed Under The Girls, W.O.D. | 243 Comments

06.30.09

EVA

Five rounds for time of:
Run 800 meters
30 Kettlebell Swings 55#/35#
30 Pull-ups

This workout will be scaled accordingly!

Remember guys, be smart when it comes to scaling. These workouts work when the intensity is there. It is better to swallow your pride and scale down to 3 or 4 rounds, than to just plod through 5 rounds of this. As we change up our programming, you are going to notice that load and rounds are going to become more difficult. It can take YEARS to get to the Rx’d weight and some people never get there, which is totally okay! That’s the beauty of CrossFit…one workout works for everybody because we can scale load, time or duration! One person’s “high intensity” is different than the next person’s definition of “high intensity.” As long as you are pushing yourself to your limits, we are happy !

WELCOME JENNY!

We are super excited to have you as our newest CFPT member!

GREAT JOB TO…

Kyle and Kelly! We are looking forward to getting you into the best shape of your life!

FOURTH OF JULY SCHEDULE REMINDER!

We are closed FRIDAY, SATURDAY AND SUNDAY for the holiday! We will be open again on Monday with our regular schedule.

HEART DISEASE

It wasn’t a clunk on the head that did 50 year old Billy Mays in. It was heart disease. Heart Disease? At FIFTY? Scary, isn’t it?

So, I decided to do a little research on heart disease prevention for this morning’s blog post. I mean, everybody knows the basics, right? Exercise, get regular doc check ups and eat right. But it’s that eat right thing that is the biggest difference between those of us that are following Paleo vs. the traditional American Medical Association or FDA Food Pyramid peeps. Check it out, I found this on Mayo Clinic’s website:

1. Don’t smoke or use tobacco products: Pretty much a no brainer here, right? Think that smoking only when you are drinking is okay? Think again…that will all catch up with you! Smoking or using other tobacco products is one of the most significant risk factors for developing heart disease. When it comes to heart disease prevention, no amount of smoking is safe. Smokeless tobacco and low-tar and low-nicotine cigarettes also are risky, as is exposure to secondhand smoke.

Tobacco smoke contains more than 4,800 chemicals. Many of these can damage your heart and blood vessels, making them more vulnerable to narrowing of the arteries (atherosclerosis). Atherosclerosis can ultimately lead to a heart attack.

In addition, the nicotine in cigarette smoke makes your heart work harder by narrowing your blood vessels and increasing your heart rate and blood pressure. Carbon monoxide in cigarette smoke replaces some of the oxygen in your blood. This increases your blood pressure by forcing your heart to work harder to supply enough oxygen. Even so-called “social smoking” — only smoking while at a bar or restaurant with friends — is dangerous and increases the risk of heart disease.

2. Get active: YAY…you are already CrossFitting! Regularly participating in moderately vigorous physical activity can reduce your risk of fatal heart disease. And when you combine physical activity with other lifestyle measures, such as maintaining a healthy weight, the payoff is even greater. I’m reminded of a few really great stories from several of our members that have had significant benefits from CrossFit when it comes to their blood work and reducing or getting rid of any medication that was needed! Awesome!

3. Eat a heart-healthy diet: And this, my friends, is where I disagree with the Mayo Clinic. I feel a little silly saying that. I’m just a CrossFit Coach disagreeing with the MAYO CLINIC…I mean, really? Check out what they think a heart healthy diet is:

Eating a special diet called the Dietary Approaches to Stop Hypertension (DASH) eating plan also can help protect your heart. Following the DASH diet means eating foods that are low in fat (WHAT???), cholesterol and salt. The diet is rich in fruits, vegetables, whole grains (SERIOUSLY??) and low-fat dairy products (UH, HELLO??) that can help protect your heart. Legumes (ARE THEY FOR REAL?), low-fat sources of protein and certain types of fish also can reduce your risk of heart disease.

I won’t even go on with the remainder of that section of the article. They dissed on my favorite fat, coconut. Completely ignoring the benefits of this glorious food. Which is a whole other blog post into itself.

What they did touch on was getting rid of trans fats in your diet. Trans fat is made in a chemical process called partial hydrogenation, designed to increase the shelf life and flavor stability of foods. YUK! You know my rule of thumb, if man was involved in the making of the food (with the exception of wine), I’m pretty much not really having a part of it.

4. Maintain a healthy weight: As you put on weight in adulthood, your weight gain is mostly fat rather than muscle. This excess weight can lead to conditions that increase your chances of heart disease — high blood pressure, high cholesterol and diabetes.That is, unless, you are doing CrossFit regularly and eating Paleo! Bali can help us prove that lean muscle mass gain!

They went on to discuss BMI and how this can be a guide. Then explained that it is an imperfect system. Ya think? Those of us that weigh a lot, but mainly due to lean muscle mass, still have a high BMI. Moral of the story? Get tanked with Bali to find out the real story of your body composition.

5. Get regular health screenings: High blood pressure and high cholesterol can damage your heart and blood vessels. But without testing for them, you probably won’t know whether you have these conditions. Regular screening can tell you what your numbers are and whether you need to take action.

Blood pressure. Regular blood pressure screenings start in childhood. Adults should have their blood pressure checked at least every two years. You may need more frequent checks if your numbers aren’t optimal or if you have other risk factors for heart disease. Optimal blood pressure is less than 120/80 millimeters of mercury.
Cholesterol levels. Adults should have their cholesterol measured at least once every five years. You may need more frequent testing if your numbers aren’t optimal or if you have other risk factors for heart disease. Some children may need their blood cholesterol tested if they have a strong family history of heart disease.

Bottom line, even if I disagree with some of what they are saying here…prevention pays. Heart disease is often avoidable. CrossFit, eat right (which is Paleo in my book), don’t smoke EVER and get checked out by your doc regularly. Stay healthy!

June 30, 2009 | Filed Under The Girls, W.O.D. | 62 Comments

06.26.09

NICOLE

AMRAP in 20 minutes of:
Run 400 meters
Max rep Pull-ups

FOR TIME

100 Pull Ups

WELCOME VAL!

We are super excited to have you at CrossFit Peachtree!

GREAT JOB!

Rafael! We look forward to seeing you back again very soon and getting you in the best shape of your life!

GOOD LUCK!

Dan, Ryan and Lucinda at your Level 1 Cert this weekend! You guys are going to do great! Have an awesome time!

HAPPY BIRTHDAY CARRIE

Happy birthday to you…happy birthday to you! Happy Birthday Carrie! Happy Birthday to you!

SATURDAY REMINDERS!

10am Nutrition Rant
11am Foundations Class

This foundations series will cover Squats, Front Squats, Deadlifts and Sumo Deadlift High-Pull. For those of you that are new or that want to work on form, this is a great class to attend.

HOW TO CHEAT

It’s been one of those weeks. And yesterday was one of those days in one of those weeks. I got up to get my 2pm snack…walked to the fridge to grab my fruit and deli meat…opened the door, then closed it right away. Yuk…it just wasn’t appealing to me right then. Walked over to the pantry to get my nuts or coconut flakes. Blech. I just couldn’t do it. Back and forth in between the fridge and the pantry a couple more times, trying to figure out something to eat. Screw it…

I grabbed the bag of chocolate covered espresso beans.

I NEVER do that. But it was a bad day and nothing was looking good and, I just felt like it.

I “cheated.” It has such a horrible connotation to it, doesn’t it? Like what I did was the worst thing in the world. GASP! I didn’t eat Paleo, I didn’t follow my regular diet! I hate the “cheat” word about as much as I do the “diet” word. Bottom line…we all cheat when it comes to our diets. You have to, it keeps you sane, keeps balance in your life. BUT, there is a right and a wrong way to cheat, at least in my book.

First of all, it should be an occasional thing. Not an every day occurrence. Secondly, it should be worth it. Don’t just eat something just to eat it and be bad. Make sure that it’s a cheat that you are worth risking the consequences of feeling like crap over. For me, I have a list of things that are worth it for me and those that I never cheat on. Thirdly, if you are in the above average body fat percentage for your age range, you have less flexibility with cheat meals than somebody who is closer to their target body fat percentage. You need to work on getting your body composition in check and your insulin levels stable and then you can have more freedom with “cheating.”

So, I really do have a mental list of things I will and won’t cheat on. Wine, Paleo-friendly margies are on the top of my “cheat list.” Followed by cheese and Greek yogurt with honey (I try to stay dairy free as much as possible). Occasionally, I give in to my pasta craving and even more rarely follow that up by an occasional nibble out of the bread basket at a restaurant if I know I’m already going down in flames that night. Even more rarely is dessert and typically that is some lovely goodness like tiramisu or ice cream or super dark REAL chocolate.

Now, there are things that I absolutely will not let pass my lips. Fast food of any kind, that includes IHOP or Waffle House. Once I heard that those places put pancake batter in their eggs, they crossed the line to the list of “restaurants” that I wouldn’t eat at. I won’t eat candy, there is just something nasty to me about stuff like gummy bears or things that are crazy colors that just aren’t found in nature. I don’t think candy bars are even remotely close to chocolate. Add on to this list any kind of overly processed food that has never seen the light of day and I pretty much won’t touch it…stuff like Cheetohs or Twinkies…even cockroaches won’t touch Twinkies…if they aren’t, neither am I.

Moral of the story…make your cheat worth it. Make it something that is so good to you that it’s worth feeling like crap the next day. Worth that cloudy headed feeling of the horrible insulin spike that you are going to feel, or that rock in your gut feel that happens after you eat grains. Make your cheats occasional. I never do a cheat DAY, it’s always only one meal or a portion of a meal (like wine with dinner). Everybody lets loose on the weekends, but that shouldn’t give you the feeling of going crazy, like the caged rabbit syndrome. Eat right during the day if you know you are going to go out at night. It’s all about balance…

June 26, 2009 | Filed Under The Girls, W.O.D. | 149 Comments