Nutrition
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We get a lot of questions about nutrition and we think it is vital to your reaching your fitness goals. We also believe that intentional eating is paramount to health and wellness.
We have three nutrition coaches to meet your needs. If you want to schedule a one on one session to fine tune your nutrition program or inquire about prices please let us know in person or email us at info@hellroaringcrossfit.com.
We have three nutrition coaches to meet your needs. If you want to schedule a one on one session to fine tune your nutrition program or inquire about prices please let us know in person or email us at info@hellroaringcrossfit.com.
Here are some general guides on nutrition: Paleo vs Primal vs Zone vs Macro Tracking: You Choose!
PALEO
The paleo diet essentially allows lean meats, fish, veggies, some fruit, tree nuts (not peanuts) and seeds, little starch, and no sugar. This excludes… grains, legumes, white potatoes, dairy, and corn. This program excludes many of the food items that people are more often allergic to or just have issues digesting, so this might work well if you have a sensitive stomach or prior GI issues.
1. The Beginner’s Guide to the Paleo Diet – http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/
2. The Paleo Diet – http://thepaleodiet.com/
PRIMAL
The primal plan is similar to the paleo diet, but includes some dairy. Such as creams, butter, greek yogurts, and some cheese, within moderation of course.
1. The Definitive Guide to the Primal Eating Plan – http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/#axzz21dppwIBH
2. Getting Started with Mark’s Daily Apple – http://www.marksdailyapple.com//welcome-to-marks-daily-apple/#axzz21dppwIBH
ZONE
This plan is much more rigid and involves weighing and measuring. and lots of planning to this one because each meal or snack is in blocks. You have to really lay your meals out ahead of time. This is great for a person who wants to really watch everything they eat and is organized.
1. Zone Diet Explained – http://crossfitimpulse.com/the-zone-diet-explained-edited
2. Zone Diet Meal Plans – http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf
MACRO TRACKING
As it states, tracking the macros you consume each day. Macros being Protein, Carbohydrates and Fat. Tracking to reach goals for each macro based on your goals, an oversimplified breakdown would be getting 25-35% Protein, 30-50% Carbohydrates and 25-35% Fat of your total daily calories from each macro.
A couple good resources about eating right
1. The last days of the low-fat diet – http://grist.org/scary-food/2011-03-04-low-fat-diet-fad/
2. YouTube Video – Mind your Mitochondria http://www.youtube.com/watch?v=KLjgBLwH3Wc
Recipes
You can find recipes all over the web. Pinterest is a wealth of recipes. Here are a few sites:
· Everyday Paleo – everydaypaleo.com
· PaleOMG – paleomg.com
· PaleoPot – paleopot.com (Crock Pot Recipes)
Cookbooks:
1. Primal Blueprint Cookbook – http://www.amazon.com/dp/0982207727/?tag=pfindex-20
2. Primal Blueprint Quick & Easy Meals – http://www.amazon.com/dp/0982207743/?tag=pfindex-20 (I haven’t used this one yet, but love the Primal Blueprint Cookbook and it’s the same authors)
3. Paleo Comfort Foods – one of my favorites – http://www.amazon.com/dp/1936608936/?tag=pfindex-20
4. Everyday Paleo – another common one used by a lot of people (she also has a great blog) – http://www.amazon.com/dp/098256581X/?tag=pfindex-20
5. Paleo Food – online cookbook – http://www.paleofood.com/ (I just found this one and will have to try it!)
TIPS FOR SUCCESS
PALEO
The paleo diet essentially allows lean meats, fish, veggies, some fruit, tree nuts (not peanuts) and seeds, little starch, and no sugar. This excludes… grains, legumes, white potatoes, dairy, and corn. This program excludes many of the food items that people are more often allergic to or just have issues digesting, so this might work well if you have a sensitive stomach or prior GI issues.
1. The Beginner’s Guide to the Paleo Diet – http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/
2. The Paleo Diet – http://thepaleodiet.com/
PRIMAL
The primal plan is similar to the paleo diet, but includes some dairy. Such as creams, butter, greek yogurts, and some cheese, within moderation of course.
1. The Definitive Guide to the Primal Eating Plan – http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/#axzz21dppwIBH
2. Getting Started with Mark’s Daily Apple – http://www.marksdailyapple.com//welcome-to-marks-daily-apple/#axzz21dppwIBH
ZONE
This plan is much more rigid and involves weighing and measuring. and lots of planning to this one because each meal or snack is in blocks. You have to really lay your meals out ahead of time. This is great for a person who wants to really watch everything they eat and is organized.
1. Zone Diet Explained – http://crossfitimpulse.com/the-zone-diet-explained-edited
2. Zone Diet Meal Plans – http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf
MACRO TRACKING
As it states, tracking the macros you consume each day. Macros being Protein, Carbohydrates and Fat. Tracking to reach goals for each macro based on your goals, an oversimplified breakdown would be getting 25-35% Protein, 30-50% Carbohydrates and 25-35% Fat of your total daily calories from each macro.
A couple good resources about eating right
1. The last days of the low-fat diet – http://grist.org/scary-food/2011-03-04-low-fat-diet-fad/
2. YouTube Video – Mind your Mitochondria http://www.youtube.com/watch?v=KLjgBLwH3Wc
Recipes
You can find recipes all over the web. Pinterest is a wealth of recipes. Here are a few sites:
· Everyday Paleo – everydaypaleo.com
· PaleOMG – paleomg.com
· PaleoPot – paleopot.com (Crock Pot Recipes)
Cookbooks:
1. Primal Blueprint Cookbook – http://www.amazon.com/dp/0982207727/?tag=pfindex-20
2. Primal Blueprint Quick & Easy Meals – http://www.amazon.com/dp/0982207743/?tag=pfindex-20 (I haven’t used this one yet, but love the Primal Blueprint Cookbook and it’s the same authors)
3. Paleo Comfort Foods – one of my favorites – http://www.amazon.com/dp/1936608936/?tag=pfindex-20
4. Everyday Paleo – another common one used by a lot of people (she also has a great blog) – http://www.amazon.com/dp/098256581X/?tag=pfindex-20
5. Paleo Food – online cookbook – http://www.paleofood.com/ (I just found this one and will have to try it!)
TIPS FOR SUCCESS
- You will screw up, and that IS OKAY! Don’t give up after one mistake, get yourself back on track and keep going.
- It will be a bit tough at first because most people are used to the quick carbs they can grab, carbs are cheap and easy.
- Plan your snacks!
- Seek out support, from your coaches, fellow athletes or friends/family, we all want you to succeed!