Nutrition
WHAT SHOULD I EAT?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.
OUR SUGGESTED DIETARY PRESCRIPTION:
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Protein should be lean and varied and account for about 30% of your total caloric load.
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Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
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Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
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Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.
Read more about Nutrition from the CrossFit Journal (Issue 21, May 2004).
This may look familiar! We use this in our essential classes!
Cauliflower Pizza Crust
Kitchen Items Needed:
Food Processor
Microwaveable glass bowl
Medium Mixing bowl
Parchment Paper
Baking Sheet
Ingredients:
1 medium/large cauliflower head (with the florets cut off).
2 eggs
1tsp oregano
2tsp basil
2 tsp minced garlic
parmesan (if desired)
Instructions:
1. Process cauliflower in a food processor until as fine as possible.
2. Steam the processed cauliflower in the microwaveable bowl for 3 minutes and then 30 sec increments until soft. Let cool.
3. In the other mixing bowl, combine 2 eggs, oregano, basil, garlic, and parmesan (if desired).
4. Once cauliflower is soft, pile it into a thin tea cloth and wring the cloth to get as much water out as possible. (The more you squeeze, the less soggy your crust will be.
5. Bake for 15 min at 400 until edges begin to brown and crisp.
6. Take out of the oven and add toppings and sauce as desired.
7. Return to oven until cheese is melted.
Overnight Oats
Equal parts: steel cut oats
and milk of choice
Add Chia seeds and/or fruit(s) of choice
Place in the fridge overnight and enjoy in the morning!
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Chickpea Greek Salad
16 grams of fiber per serving:
makes 2 servings
Ingredients:
1-15 ounce can garbanzo beans
1 cucumber, sliced
1 cup cherry tomatoes
1/2 red onion, sliced
1 bell pepper, diced
1/2 cup chopped parsley
1/4 cup kalamata olives
1/4 cup feta cheese
Toss all ingredients with olive oil and lemon juice to taste.
(from Outside magazine, Jan/Feb 18)