Satiety

 

“If you want an easy to remember way to measure your food…count it in pounds. “How many pounds of meat did I eat today?”. Simple.” – John Welbourn

 
One of the common issues people typically face when switching over to a paleo / primal diet is the issue of satiety. Namely, since we’ve eliminated a lot of our normal caloric sources, and likely drastically reduced our carbohydrate intake, you’re probably noticeably hungrier after meals or generally find it more difficult to feel “full”.
 
We need to first understand that the notion of “satiety” is in fact a hormonal and neurological signal that comes from the brain and the gut. It’s fairly complex and multifactorial, and also typically operates on a time delay. For example, if you’ve ever gone on an ice cream bender, you are familiar with the feeling of going from hungry to uncomfortably stuffed with seemingly little notice in between.
 
If you find yourself constantly hungry throughout the day, here are some tips to help combat your insatiable appetite. First, start by increasing your protein intake. For athletes, especially those looking to gain strength and build muscle mass (read: everybody), shooting for 1 gram of protein / lb. of bodyweight is great number to shoot for. Your next line of defense is increasing your fat intake. Think more eggs (eat the dang yolk!), cooking with butter, ghee, & coconut oil, snacking on nuts and almond butter, and throwing avocado on everything as a few suggestions. Lastly, look at increasing your starchy (roots and tubers) carbohydrate intake- think potatoes of all varieties, squash, yams, and white rice. If you are training hard, you need your quality carbs. Eat ‘em up!
 
Here’s the last thing to keep in mind: if your body composition is good, your performance is good, and you feel good, don’t worry about how much food you are eating. Some people have big appetites, and that’s just fine. If you are eating a ton of food, but things are going well for you and you aren’t piling on the body fat, then don’t fret over calories or portion sizes. Focus instead on your results and body composition.
 

10 Facts about Coconut Oil

coconut oil
 
From our friends over at Custom Fit Meals-
 
1. It consists primarily of saturated fats called Medium Chain Triglycerides (MCTs): Nearly 90% of the fatty acids in coconut oil are saturated fats. Many studies have proven that the “artery-clogging” idea was a myth and that saturated fats are not likely associated with heart disease. Secondly, coconut oil’s saturated fats are “Medium Chain Triglycerides” (MCTs), which are medium-length fatty acids that go straight to the liver from the digestive tract, where they quickly become a source of energy.
 
2. It helps regulate blood-sugar levels and can reduce the risk of type 2 diabetes: Coconut oil can help improve insulin use within the body, helping to regulate blood-sugar levels. Additionally, a recent study found that coconut oil protects against insulin resistance, reducing the risk of type 2 diabetes.
 
3. It helps regulate cholesterol levels: Coconut oil is high in lauric acid (a type of MCT), which increases the so-called “good” (HDL) cholesterol in the blood. Coconut oil also lowers “bad” (LDL) cholesterol by promoting its conversion to pregnenolone, a molecule that is essential for the creation of hormones. So basically, it takes something bad and turns it into something that we need!
 
4. It boosts energy levels: MCTs are broken down in the liver, where they are efficiently converted to energy for the body.
 
5. It boosts metabolism and may assist in weight loss: A study reported in the Journal of Nutrition found that coconut oil boosts metabolism. Researchers found that participants who consumed two tablespoons of coconut oil per day burned more calories than those who consumed less. Furthermore, a 2009 study found that women who ate two tablespoons of coconut oil daily for 12 weeks had lower amounts of abdominal fat, which contributes to heart problems. In addition, they did not gain more weight than those women who did not consume the coconut oil daily.
 
6. It curbs cravings: The high quality fats in coconut oil are extremely satiating. Hunger is an indication that our bodies are not being fed correctly (either in regards to quantity or quality). Proper amounts and quality of fat and protein in our diets provide our bodies with the necessary energy to run properly, and keep our cravings in check.
 
7. It has anti-aging effects and may negate the effects of free radicals: Coconut oil has a positive antioxidant effect on the body by helping to stop the oxidative damage of free radicals. Oxidation is believed to contribute to cardiovascular problems and skin aging.
 
8. It boosts the immune system and has strong antibacterial and antiviral properties: Lauric acid makes up almost 50% of the fatty acids in coconut oil. After coconut oil is digested, the lauric acid is broken down into monolaurin, a type of monoglyceride that kills bacteria and viruses, as well as other harmful pathogens.
 
9. It makes for a great skin moisturizer: This cooking oil also works wonders for the skin, keeping the skin’s connective tissues strong and reducing the appearance of fine lines.
 
10. It is ideal for high-temperature cooking: Consisting primarily of MCT fats, coconut oil has a higher smoke point than most polyunsaturated or monounsaturated oils. This makes it ideal for cooking at high temperatures.
 
11. I typically get my coconut oil at either Trader Joe’s or Whole Foods if I’m in a pinch. TJ’s has the best price/quality I’ve seen on coconut oil, and I’ll typically buy a few jars at time because I use it frequently and to ensure there’s always extra in the pantry. The picture above is from Costco; I recently discovered they sell a 54 oz. jar of coconut oil for $15.99, which is a phenomenal price. If you cook with coconut oil like I do, do yourself a favor and give this stuff a try.
 

Don’t Be That Guy (or Gal)

 
don't be that guy
 
The overwhelming majority of folks that I work with have the exact same goals. These goals boil down to the following:
- Feel better
- Look better naked (lose body fat, build muscle)
- Get in shape (round is a shape too) / get stronger / fitter / more athletic
 
With that in mind, the approaches people take to reach these goals tend to vary dramatically. Unfortunately, vigorous misguided effort and lack of effort tend to produce equally poor outcomes.
 
Don’t’ be that guy/gal depicted in the pyramid above. Repeat after me: I will not attempt to out train a bad diet.
 
We all have that friend who is just naturally built to be a runner – ideal body type, athletic make-up, etc. We see this person and naturally draw (incorrect) conclusions about the reasons they look the way they do. Sadly, if you are short, stocky, and also have wide hips, running will not magically make you tall, svelte, and graceful. Do not assign causation to your observations; i.e. Kathy has a great body and is a runner, she must look like that because she runs! Therefore, if I run, then I will look like Kathy too!
 
WRONG! Promise me you will start putting your effort into your nutrition and sleep habits (delayed gratification) instead of that extra spin class (instant gratification). Focus on driving up your deadlift, squat, and pull up numbers, and I guarantee your body composition and figure will also improve. Stop wasting your time chasing fatigue and start focusing on the essential underpinnings of good health.
 

Summer time is here….keep your diet in order?

 
by: Coach Marcus Taylor
 
The summertime is here and when everyone starts peeling off layers of clothes to show off their hardwork throughout the winter months it can be difficult to stay on point with your nutrition. All winter long you have made fitness and dietary promises to yourself about getting ready for the summer. You’ve worked hard and made some gains. But the tough part continues to be your diet, which is common because you fool yourself into thinking you can eat crap because of the work you are putting in in the gym. Wrong..wrong…wrong.
 
Yes, training is important and speaking for myself its a way of life; however, training without the proper diet is like a iPhone without any apps….what’s the point?!?! Training properly is a small (but integral) part of the equation when it comes to overall health. Without the right nutrition you will never reach your true potential. Whether you’re after strength, endurance or aesthetics, nutrition is the biggest piece in the puzzle.
 
Summer makes it harder than winter to me because you have this constant pressure to be in shape for vacations, cookouts and pool parties where you’ll be wearing tanktops and bathing suits (some people will even turn down invites because they aren’t “summer ready”). BUT when attending these events there are always the worst food combinations for a clean diet…lots of hotdogs and hamburgers with buns, potato and pasta salads, sugary “mystery” drinks that’ll have you making socially awkward/inappropriate comments as well as terrible nutritional choices. You can stay the course if you are smart about it. Here’s the gameplan without being the weird person that requests quinoa burgers.
 
1) Eat burgers with no bun. It has become more socially acceptable to see people eating burgers without a carby bun. And if you are at a cookout, hopefully there will be some guacamole. Use that guac as a burger condiment for an awesome meal.
 
2) Eat a hearty salad. If on vacation you’ll have your choice of where and when to eat but at least once a day have a solid salad. If you’re going to someone’s house then bring an extra large portion of your favorite salad for you to share with others.
 
3) Drink what you bring. Most summer event invites request that you bring some alcoholic beverage so in that case bring something that’s more conducive for YOU. Nothing uber sugary is the key. Tequila with lime juice instead of a margarita OR apple cider instead of a Corona are some options. Stay away from their beer cooler.
 
Remember to have fun this summer and that some slip ups aren’t that bad…Don’t be weird about your food but don’t slide into a vortex of gluttony either. Stay class Silver Spring!
 

Paleo Bulking Protocol

 
One unexpected consequence experienced by folks who are already fairly lean when adopting a Paleo diet is additional unintended weight loss. Typically when people make the switch from some variation of the Standard American Diet (whole grains, dairy, refined foods, etc.) to eating real food, carbohydrates tend to reduced most drastically of all 3 macro-nutrients (Protein / Fat / Carbs).
 
Now, if you goal is weight / fat loss, reducing carbs in addition to total caloric intake tends to be a very effective protocol. However, if you are making the change for more health / performance related reasons, you need to be mindful of this potentially drastic reduction in carbohydrates. This is particularly true for people who are currently very active (CrossFit anyone?), as most athletic endeavors rely on glucose (carbohydrates) as a primary fuel source. You can’t CrossFit at a high level on a low carb diet, it simply doesn’t work. Doing so is a recipe for crashing when it comes to your energy levels and recovery from workouts.
 
Here’s a better solution if you are already squared away in the body composition category and need to fuel your athletic performance: simply substitute quality starchy roots and tubers with the grains and any sugar you are currently consuming. For example: sub a sweet potato / yam / squash a the bowl of pasta. We don’t need to replace the entirety of the carbs we are currently eating with better carbs options (i.e. 300 grams of crappy food with 300 grams of “paleo friendly” carbs). We shouldn’t however reduce the amount too drastically, at least at first, to make those rough early stages of Paleo life more tolerable.
 
Lastly, if you are already lean and have a high work output of training/activity, good carbs are your friend. Eat fruit, sweet potatoes, yams, white rice (maybe not every day), etc., wantonly. This is especially true on days you workout, as we want to aid in the muscle rebuilding and refueling effort. So if maintaining your weight is an issue now that you are eating clean, first up the quality carb intake, and second increase your portion sizes. Don’t stop eating when you are full, keep plowing forward and eat until you have fueled your activity and muscle building goals.
 

Whole30 Reflections

 
by: Marcus Taylor
 
So last Thursday my wife and I (#TeamTaylor) finished our Whole30. As some of you know, it has its ups and downs. We had moments where we wanted to kill each other because we craved some sugar, didn’t know what to cook, got tired of what we were eating, etc. Two weeks into it we sort of fell in line with the program. We made meals that we could take for lunch as well as have for dinner. We found meals that were just as good as their “non-paleo” counterparts and cooked those often. Socially, we still went out with friends and had fun but didn’t succum to binge drinking or fatty foods.
 
Just to add a little background…My wife, Shavonn, and I just got married in September. One great piece of advice I got from a close friend was to “have a family project”. To find a goal and accomplish it with your new spouse. This will help to build your marriage and continue to strengthen your bond as a unit. Insert Whole30 for #TeamTaylor.
 
I actually appreciated the experience of cleansing my body and attaining a goal with my spouse. We both saw physical results (Me=9lb loss and Her=5lb loss) as well as emotionally bonded over this. We both needed each other and would not have been able to do this without one another. Shavonn and I feel great and are motivated to continue along this path. We are now going to an 80/20 (Paleo/Non-Paleo) rule when it comes to our diet. We feel that we have finished setting up the guidelines for a healthy lifestyle in which we will pass on to our future children.
 
My advice and tips for the Whole30…
1) Plan your weekly meals and pack them daily
2) Experiment with meals before you undertake the Whole30 challenge
3) Have a dedicated Whole30 partner or group (this will make you less likely to cheat)
4) Map out your cheat meals for the day you get off (you deserve it)
 

Custom Fit Meals is LIVE!

 
Guys, were finally live on the Custom Fit Meals website. If you missed last weeks post, CFM is a fresh, made-to-order Paleo meal delivery service we’ve recently partnered with.
 
Here’s a quick checklist to get started with CFM-
 
How to Order Custom Fit Meals (no contracts, order week by week):
1. Order Online @ www.CustomFitMeals.com (click on Order Meals tab)
2. Create an account (requires a log-in email address and password)
3. Go to “Build Your Menu” page (order deadline Tuesdays at midnight)
4. Choose Regular or Large size (average cost $9.00 – $11.00/meal)
5. Select number of meals (sold in increments of 5, minimum = 5)
6. Select pick-up location (CrossFit Silver Spring)
7. Choose your meals from our rotating weekly menu (offer ~ 15 different meals each week)
9. Enter the code silverspring to SAVE 10% OFF your first order!
10. Pick up meals HERE twice per week (on Monday and Thursday – anytime during our normal business hours)
 
Lastly, CFM will hosting a meal tasting tomorrow at the gym between 430 and 630 PM, so plan on trying out some free meal samples post workout!
 

Custom Fit Meals!

 
As you’ve undoubtedly noticed at the gym, we’ve got a brand spanking new refrigerator next to the cubbies. The reason behind the fridge is actually part of a new partnership we’ve established with Custom Fit Meals, an up and coming made-to-order Paleo meal delivery service company.
 
From the folks at CFM, “Our philosophy at Custom Fit Meals is based on eating fresh, natural, REAL food. Each of our meals contains a lean source of protein, a generous helping of nutrient-dense vegetables and/or fruit (providing a natural source of quality carbohydrates), and healthy fats. You won’t find any processed ingredients in our meals – everything is fresh and homemade.”
 
One of the biggest hurdles I see when folks try to make the switch from their current diet to a Paleo/Primal approach is in the actual implementation from theory to practice. They’ve bought in to the concept and are excited to dive in headfirst, but the prospect of meal planning/food shopping/cooking the majority of one’s meals is too big of an obstacle to tackle. Enter Custom Fit Meals. For the cost of eating out, have your lunches (and/or breakfasts and dinners) taken care of for you. Take the element of free will when eating out every day out of the equation and take control of what you are eating.
 
Here’s the premise- you go online and log in to the Custom Fit Meals website, pick out your meals for the week (5/10/15 meal per week options available), finalize your order before midnight on Wednesday, and they will be delivered the following week. Your meals will be waiting for you when you come in to workout on Monday morning as well as Thursday morning to ensure freshness and quality.
 
To be frank, I am very hesitant about the products and services I recommend to of you, my clients, which is why there are so few frills at the gym outside of training. With that being said, this is a service I’ve wanted to add to the gym for a long time, but I wanted to wait until we found the right match. Having spent the last couple of months getting to know the folks over at CFM and sample their meals, I think they are a great fit in helping us promote the dietary and lifestyle values we preach on the daily at CFSS.
 
We will be setting up a free weeknight meal taste testing at the gym sometime in the next week or two; check the blog for updates. If your reasons for not giving Paleo an honest shot revolved around time, cost, or convenience, now’s your opportunity to finally see what you’ve been missing out on. If you’ve got questions, don’t hesitate to send them our way!
 

Just Because We Can, Should We?

 
As an adult, it is your prerogative to eat whatever you please, whenever you please. However, this begs a larger question, and that is: should we? No one is going to prevent you from buying 7 pints of Ben & Jerry’s for your own personal consumption, and stop you from trying a new flavor every evening after dinner in front of the television. Your barista at Starbucks will not question your request for double caramel on your venti frappuccino when you clearly should be drinking black coffee instead. We live in a world of infinite choices, which in theory is a wonderful thing. Personally, I see as a nightmare scenario for the majority of people, as most people have noble goals and good intentions, yet seriously lack in information and most importantly, will power.
 
If you want run yourself into the ground at an early age, that is your right to exercise as an American. Now, I would argue that’s not the most productive way to live your life. Because we are bombarded with some many options, we find ourselves at a crossroads. How do we overcome the temptation of a modern food system that prioritizes fast, cheap, convenient, and of low nutritional value? The answer is personal responsibility and discipline.
 
Your goal is to get all your calories from food that will rot and go bad within a week or two if you don’t eat it. Flesh builds flesh- fill up on protein from creatures that recently had a face, a soul, and a mother. Eat your fruits and veggies. Good fat is your friend – olive oil, nuts, seeds, avocado, butter, coconut oil, fish oil, and natural animal fat are good fats and will keep you healthy. If the food quality is solid, don’t worry about portion size; you are an athlete and need your calories. Also, you are a physical reflection of the foods you consume. If you are okay with being fat and feeling like crap, feel free to eat sweets, pasta, and fast food all you want.
 

Summer Paleo Tips

 
Summer tends to be an extremely busy time of year for most people- lots of trips, activities, sporting events, and plans seemingly every weekend seem to make our already limited free time even more scarce than it already is. Here’s a few tips on how to both eat seasonally and eat healthfully, caveman style.
 
From an ancestral standpoint, summer is the season of abundance when it comes to food. So many crops, fruits especially, are in-season and ripe for the picking. While everyone wants to get lean for bikini season, summer is actually the best time to indulge. We are designed to be more social in the summer (summer is typically mating season), consume the abundant bounty of food at our disposal in preparation of a long winter, and be very active to burn off all this extra energy and daylight hours we have available.
 
The reality is that many of us take this abundance concept and apply it year round, which gets us into trouble when we become more sedentary in the fall and winter. If you can apply some basic framework of season eating to your own diet, then feel free to consume a bit more calories and be more active while the good weather and farmers markets last.
Also, do yourself a favor and fire up the grill! Grilling is my favorite means of cooking any season, but especially in the summer. I find myself preparing more of my meals and wasting significantly less food due to spoilage when I am grilling regularly. The reason is that I will cook only what I plan on eating over the course of one day (leftover hamburger? no thanks), and will buy fresh cuts more frequently. Grilled meat will of course last you the week for lunches, etc., I just prefer eating it hot. Remember, when possible, opt for Grass-Fed over grain-fed beef selections, and pastured pork and poultry over lower quality feedlot options.