Thursday Nutrition Meetup and Recipe

Just a reminder that Jarrod will be at YCF today during Open gym and available to review last Saturday's Nutrition Meeting stuff and also answer any questions.  Stop by at 12:00-12:30 to catch up.

Next assignment for those tracking macros:  

Food prep one nutritious meal that you use to replace one of your regular meals.  Here's an example:

1 meal consists of the following:

• 6 oz. chicken breast
• 1.5 TBS of cream of mushroom soup
• 1/2 Cup cooked brown rice
• 1 Cup of baked brussels sprouts and cauliflower
• 2 tsp of sriracha to taste (add when eating)
• 1/4 TBS of coconut oil

Shopping List for 5 meals:

• Approx. 2.5 lbs of chicken breast
• 1 can of cream of mushroom soup
• 1 bag of brown rice (will have extra)
• Brussels sprouts cut in half to fill up half a cookie sheet
• Cauliflower pieces to fill up half a cookie sheet
• Sriracha sauce (with the rooster on the bottle...asian food section)
• 16 oz. of chicken stock (optional for cooking with rice)
• Coconut oil 

How to prepare:

• Cut chicken into strips and add to fry pan with 1 TBS of coconut oil (to prevent sticking).  Cook chicken until done then add cream of mushroom soup to chicken and remove from heat.
• Cook 1.5 Cups of brown rice following instructions on bag.  Substitute chicken stock for water (optional)
• Cut brussels sprouts in half and cut cauliflower into bite sized pieces.  Tightly fill lightly oiled cookie sheet with mixture of both vegetables and add some salt.  Bake in the oven at 400F until starting to brown.
• Add measured amounts of each food to storage containers: 6 oz of chicken, 1/2 C. rice, 1 Cup of vegetables.  

Nutrition Meeting - The Basics

We had a good introductory meeting today.  If you missed it don't worry, come to our meetup next Thursday from 12:00-12:30.  But here is a recap: 

• A few of us are paying professional nutritionists from leanmachinenutrition.com to achieve our results.  Jarrod is down 11 lbs, Garrett is down 20 lbs, and JoAnn is 2 weeks in and is down 3 lbs.  If you can afford it you should hire them.  But if you don't want to pay we are using this Nutrition Blog to share our knowledge.  You can be successful by following what we share but you'll need to be highly motivated, committed and accountable to yourself.
• To be successful you must log everything you eat or drink into MyFitnessPal, weigh yourself everyday and log it in MyFitnessPal, buy a food scale ($20 Fred Meyer), hit your macros perfectly everyday, measure your chest, waist and butt weekly, take picture(s) weekly.  You'll need to commit to this for at least 6 months.
•  Macros are carbohydrates, protein and fat.  You are tracking fiber too.  You must hit this number (28g girls/ 35g guys).  Fiber indicates the quality of your carbs.  If fiber is low then carbs are not healthy.
• Don't treat this like a diet with expectations of huge results in the first 2 weeks while suffering through painful calorie deprived days.  You are educating yourself on how to eat well for you while achieving your body fat goals.  The system works if you follow it.  Summer will be here and so will your next swimsuit vacation...slow consistent progress adds up.  
• Your first step is to log everything you currently eat.  Then you can see how close or far you are from hitting your macros.  You'll identify the meals or foods that work and the ones that don't.  Then when you're ready, try to start hitting your numbers perfectly everyday.  Try to eat as close to your normal diet as possible but hit your macros at all costs.   
• See previous post for how to setup MyFitnessPal the YCF way.  Contact Kisa or Jarrod directly with questions or recipe ideas.  

High Carbohydrate Source with little to no Fat or Protein:

• Whole Grain Bread (ezekiel)
• Whole Wheat Pasta
• Whole Grain Cereal
• Brown Rice
• White Rice
• Couscous
• Oats/ Old Fashion Oatmeal
• Sweet Potatoes
• White Potatoes
• Quinoa
• BuckWheat
• Any Fruit
• Banana
• Apples
• Grapes
• Strawberries
• Blueberries
• Grapefruit
• Mangos
• Etc
•  
• Juice
• Dried fruits
• Sports Drink
• Sorbet

High Fat Source with little to no Protein or Carbs:

• Avocado
• Olive oil
• Canola oil
• Flaxseed
• Omega 3 and Omega 6
• Nuts
• Walnuts
• Almonds
• Pistachios
• Peanut Butter
• Cashew
• Etc
• Any Kind of Nut Butter
• Grass fed Butter
• Fish Oil
• Coconut Oil

High Protein Source with little to no Fat or Carbs:

• Egg Whites
• Whey Isolate
• Protein Powder
• Turkey Breast
• Chicken Breast
• Egg Beaters
• Extra Lean Ground Beef (96/4 or 98/2)
• Lean cuts of beef (ex. Inside round, Sirloin)
• Canned Tuna
• Sushi Grade Tuna
• Fat Free Cheese
• Fat Free Cottage Cheese
• Fat Free Greek Yogurt
• Shrimp
• Calamari
• Salmon
• Scallops
• White Fish

YCF Nutrition Group Meetup

If you are interested in leaning out using nutrition I invite you to meetup as a group with other YCF members this Saturday 1/14 from 12:00-12:30.  If you can't make it we will also meetup next Thursday (1/19) from 12:00-12:30.  We will be discussing the following:

• What are macros and how do we use them, why we need to reach our numbers daily.
• Current YCF member experiences on this program and using MyFitnessPal
• Lean Machine Nutrition http://www.leanmachinenutrition.com/  
• Next steps

Log Everything

I noticed most of us are not logging all of our meals into myfitnesspal.  It's critically important to log everything everyday if you expect to achieve results.  This means being accountable when you eat bad food and too much food.  I know it's hard to log it when you know you blew it.  I've been there and sometimes I wait until the following day to log my bad days....but I log it.  Get in the habit of logging every little thing.  We're all human and we have bad days or meals.  We like to hide that kind of stuff but we ALL do it, nobody is perfect.  Log it anyway.  As time goes on your bad days will become fewer and not as bad. 

You'll probably need to track food daily for about 6 months.  You're educating yourself about the food you eat and how to use it to effectively control your weight.  By logging everything you're getting to definitively know your unique self.  Nothing else I post on this program will matter if you don't make this first step a habit.  So pretend you've signed up for 2 quarters of a college program to learn how to control your energy, weight, and nutrition.  Assignment #1 is to religiously log everything you eat or drink no matter what.👍🏼

YCF can help you with your diet.

6oz. chicken, 1/2 cup brown rice, 1.5 cups baked vegetables + sriracha = YUM.

There are quite a few of us at Yakima CrossFit that have been working with a CrossFit nutritionist to learn to manage the food we eat.  

• Jarrod has been following a program and is down 10lbs over 3 months while learning to eat for performance.
• Garrett is on a more aggressive leaning-out program and is down 20lbs over 2 months
• JoAnn has just started her program.
• Spence and Karli have just begun.
• Kisa has just started a program for weight gain.
• Israel has lost 5 lbs in 1 month without working out at all.

All of us are on a plan that focuses on macros.  We all use the smartphone app "MyFitnessPal" to track food, recipes, progress, and stay connected with each other.  If you want more information about what we're doing and how you can get involved just leave a comment or contact any of us directly.