May 11th, 2011

Nutrition Refresher Part 1: Grains

Its been a while since I have blogged about our nutrition basics so we are going to spend a few posts reviewing some of the basics of a real food diet as an intro for our newer folks. Now wait a minute…if you are one of our real foods veterans don’t tune out yet, these posts are for you too. They should serve as a reminder of why you go to all the trouble to do what you do. Let it encourage you to clean up those few areas where you may have gotten lax.  Grains are often the first issue we deal with when cleaning up someone’s diet. Why? Well, here goes… First, they are high glycemic, causing swings in blood sugar and consequently insulin levels which leads all kinds of problems. Second, they are full of difficult to digest proteins called lectins, gluten being the most infamous of the group. These proteins can cause a whole host of auto immune disorders and general gut health problems. Third, grains contain anti-nutrients called phytates. These block the absorption of vital nutrients into your body. Finally, any grain that has been ground into flour for any length of time has gone rancid leading to free radical damage in your body. The only way to deal with these issues is to sprout or ferment grains breaking down the lectins and neutralizing the phytates and then grind them fresh to deal with the rancidity issue. After all that work they are still high glycemic and should be consumed in moderation especially if you are trying to lean out. That is grains in a a nutshell!

“Hammer”

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

Post time of each round to comments.

Advertisements

7 Responses

  1. Total: 19:25 Rx’d
    2:00-2:55-2:41-3:05-2:44

    Mostly love and a little hate for these type with big hard efforts plus rest. Just keeps you pushing a little harder but makes you just that much more uncomfortable…. which is a good thing! And I like the barbell plus pull ups. Most people are uncomfortable one or the other. Thanks Jeff for keeping me from laziness on the barbell work!

    Great job Ellen getting all 5 rounds done!

    DU Day 58: DUx29

    • Inspired by Tom M, a friendly challenge to encourage big effort.
      I’ve got 5 wall climbs for each person that can beat my 2:00 round. It took me 4 (5?) sets to do the pull ups and my push jerks were slow, so this is definitely doable by the motivated! 🙂

  2. I lost my note card on the way home, so I only know my total- 23:14. This was a HARD WOD today.
    Great 4:15 class. Thanks for the push at the end Jeff!

  3. Nice job Shawn! You know I like the friendly competition. It just makes everyone push a little harder. Nice job gimp, I mean 5:15 class! Thanks for the scaling JV.

    21:05 total
    10 Front squats – 95lbs
    5 push jerks- 95lbs
    25 pushups
    5 rounds

  4. 26:48 Rx
    Big PR over Nov: (PU & RD w red band, Knee lifts, DB SC @25#, 20 WB @ 14#’ KB @ 35#). Wow – today RX and 1:32 PR.

    The best part of being the only person to show up on Friday @ 5:30 is I get todo the WOD I really want to do yesterday!!! Thanks Casey for the training and push.

    Happy Friday!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s