Monday, September 11, 2017

Weekly Eats + Workouts (9/11)

Hi, guys!

I love seeing what other people eat and how they exercise because it gives me all sorts of great ideas for my own meals and workouts, so I thought I’d share mine on CNC. I also included some “throwback” workouts that are still some of my go-tos as well as some awesome fitness finds. I hope you find this round-up helpful for your own healthy living! 🙂

Monday

+ Overnight oats made with ground pumpkin seeds, SFH churro protein powder, collagen, almond milk, banana slices and sunflower butter
+ Protein shake made with SFH vanilla and iced coffee
+ Banza penne mixed with marinated artichoke hearts, feta, and baby spinach
+ Rice cakes spread with 1/2 cup fresh blueberries mixed with 1 tbsp peanut butter and nuked in the microwave for 35 seconds
+ Trader Joe’s Southwest Chopped Salad with shredded chicken
+ Pumpkin Spice Cheerios and Peanut Butter Puffins with unsweetened almond milk mixed with collagen
▪️Approximate macro total: P 122 C 164 F 67

Just a quick note: My macro totals are just estimates because I don’t count every little thing that goes into my mouth (i.e. unsweetened almond milk in my oats, ketchup with my friends, or an extra serving of veggies at dinner). MyFitnessPal is also a user-generated database, so sometimes the numbers aren’t 100% accurate – and this is totally OK with me. I find that tracking macros helps me make much more balanced food choices, which, ultimately, better satisfies my hunger and cravings, but it’s definitely not the “be-all and end-all” when it comes to my diet. In fact, I don’t “hit my macros” all that often – I just try to keep my macro ratio around 30/40/30-ish most days of the week – and the weekends are a whole different story – so you’ll see macro totals some days, but not every day.

Tuesday

+ Overnight oats made with ground pumpkin seeds, SFH Churro protein powder, collagen, almond milk, and sunflower butter
+ Banza penne mixed with marinated artichoke hearts, feta, and baby spinach and Trader Joe’s Southwest Chopped Salad
+ Rice cake spread with 1/2 cup fresh blueberries mixed with 1 tbsp peanut butter and nuked in the microwave for 35 seconds
+ Shredded chicken mixed with steamed zucchini, summer squash, fire-roasted salsa, and cheddar cheese
+ Birthday Cake ice cream from Hornstra Farms
▪️Approximate macro total: P 115 C 162 F 82

Wednesday

+ Overnight oats made with ground pumpkin seeds, banana slices, SFH churro protein powder, collagen, almond milk, and sunflower butter
+ Protein shake made with SFH vanilla and decaf espresso
+ Banza penne mixed with marinated artichoke hearts, feta, and baby spinach
+ Quaker Overnight Oats with collagen and sunflower butter
Rhythm Superfoods kale chips and cucumber slices with sea salt
+ Trader Joe’s Pork Chop Stuffed with Apple Almond Stuffing, sauted spinach, and a few bites of corn on the cob
+ 3 Trader Joe’s Dark Chocolate Peanut Butter Cups
▪️Approximate macro total: P 107 C 173 F 65

Thursday

+ Overnight oats made with ground pumpkin seeds, banana slices, SFH churro protein powder, collagen, almond milk, and sunflower butter
+ Protein shake made with Vega Protein + Shake and decaf espresso
Rhythm Superfoods kale chips + Ground chicken mixed with fire-roasted salsa, sautĂ©ed spinach and steamed zucchini and summer squash
+ Vega Chocolate Caramel Protein + Snack Bar
+ A few bites of Trader Joe’s Pork Chop Stuffed with Apple Almond Stuffing
+ Guacamole, rice crackers, and wine
+ Rice cake with Trader Joe’s Peanut Butter with Flax & Chia Seeds <— wicked good!

Friday

+ Overnight oats made with ground pumpkin seeds, SFH churro protein powder, collagen, almond milk, and sunflower butter
+ Protein shake made with SFH vanilla protein powder and decaf espresso
+ Pumpkin Spice Cheerios and Peanut Butter Puffins with almond milk
+ Ground chicken mixed with fire-roasted tomato salsa and sautéed spinach
+ Trader Joe’s PB & J Bar
+ Lime Leaf Noodles and wine

Saturday

Sunday

+ Overnight oats made with chia seeds, ground flaxseeds, SFH churro protein powder, collagen, almond milk, and peanut butter (recipe on CNC) and decaf espresso with half & half
+ Cider donut
+ Spinach salad with blue cheese, pecans, dried cranberries, and dressing
+ Rice cake with Trader Joe’s Peanut Butter with Flax & Chia Seeds
+ Spinach & Kale Greek Yogurt Dip with veggies
+ Trader Joe’s Lemon Rosemary Chicken with red potatoes and green beans
+ Homemade apple crisp

WORKOUTS

Monday: Labor Day workout at Salt Shack CrossFit

Tuesday: 3.5 mile run 

Wednesday: CrossFit 

A. Strength

Split Jerks

3 x 5 @65%

B. Metcon

3 Rounds

Min 1: Bike (Cals)

Rest :30 sec

Min 2: Box Jumps (24/20)

Rest :30 sec

Min 3: Row (Cals)

Rest :30 sec

Min 4: Sit Ups

Rest :30 sec

Thursday: Rest day

Friday: CrossFit 

A. Strength

Snatch Deadlift

5 x 5

B. Metcon

4 Rounds:

200M Run

4 Strict Pull Ups

8 Kipping or Butterfly Pull Ups

16 DB Snatch (50/35)

*scale 4 banded strict Pull Ups -> 8 Jumping Pull Ups

Saturday: CrossFit Partner WOD

AMRAP20

20 OHS (95/65)

20 Box Jumps (24/20)

20 Ring Dips

20 Front Squats (95/65)

20 Burpees

*split reps between 2 teammates

Sunday: Rest day

THROWBACK PINABLES

FITNESS FINDS

Revel Sneakers – super cute lifestyle sneakers  with a knit pattern than you can actually run in, too!

Greenlight Capris – so soft, move well, stay put, and on sale for $42 right now!

ZELLA Live-In Keep It Cool Crop Leggings – basic black crops for only $48!

ZELLA ‘Hatha’ High Waist Crop Leggings – love the mesh panels on the back and on sale for $59!

Down & Around Bomber – totally obsessed with this reversible jacket! NEED.

Quaker Overnight Oats – on sale at Boxed ($1.57 each) and save $15 off your first order of $60 or more! 🙂

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Dear Mark: Really High HDL, More Heart Disease; Low-Salt For Grandpa?

Home » Diet & Nutrition

September 11, 2017

Dear Mark: Really High HDL, More Heart Disease; Low-Salt For Grandpa?

By Mark Sisson

0 Comments

Inline_DM_07.03.17For today’s edition of Dear Mark, I’m answering two questions from readers. They were excellent this week. The first one comes from Sarah, who’s a bit puzzled by the recent paper in which people with the highest HDL levels died earlier than those with lower levels. What’s going on, and is more HDL actually bad? Last but not least, how should a reader approach a doctor who wants to put Grandpa on a low-salt diet? Is there any literature or information he can present?

Let’s go:

Hi Mark,

I just read this article in the NY Times about how really high HDL levels are linked to greater risk of heart attacks. What’s going on here? Isn’t HDL supposed to be good?

Sarah

Very interesting study.

Before we tackle your question, let’s establish what HDL particles actually do:

They intercept and neutralize oxidative stressors in the blood.

They regulate coagulation.

They reduce inflammation.

They inhibit platelet aggregation.

They deliver cholesterol to the liver for processing and to organs like the testicles and ovaries for conversion into steroid hormones.

These are established mechanisms, by the way. And they’re all “good things.” Avoiding clots, lowering inflammation, limiting oxidative damage to the endothelium, making sex hormones? What’s not to love? More HDL, please.

If that’s true, how can higher HDL be linked to more cardiovascular mortality?

Remember that production of HDL is a dynamic process. The body doesn’t just make HDL for the hell of it, nor does it make a set number of HDL particles irrespective of what’s going on in and outside the body. HDL has a very specific set of skills. When HDL’s services are required, the body makes more.

This means that very high HDL could indicate a need for high HDL. What does HDL do, again?

It could mean elevated platelet aggregation. Maybe you’re boosting HDL production to prevent a clot.

It could mean you’re in danger of atherosclerosis. A major role of HDL is to protect LDL from oxidative damage and prevent the atherosclerosis that would otherwise result. In one study, putting mice on a high omega-6/omega-3 ratio diet increased HDL—probably because the lopsided O6/O3 ratio was making the LDL more vulnerable to oxidative damage—but failed to prevent atherosclerosis.

HDL doesn’t have superpowers. It doesn’t always finish the job or prevent the malady from befalling you. Sometimes the clot happens, the atherosclerosis proceeds, the LDL particle oxidizes.

HDL is both an indicator of risk and an agent of protection against risk. Firemen put out fires, but that doesn’t mean you want a fire truck showing up in front of your house at 3 AM. That would be bad news, even though the guys manning it are fine, upstanding, invaluable members of the community.

In the original study, HDL followed a U-shaped mortality curve. Low HDL and extra-high HDL were both associated with more all-cause mortality (dying from any cause). Plain old “high” HDL was associated with the lowest risk, as you’d expect. High is enough to handle incoming threats. You can respond quickly and upregulate production when needed.

Next, John asks:

Hey Mark, My grandpa’s doctor wants him on a low-sodium diet. He can’t add salt to any food. He can eat food that already has salt though. I know you can’t give medical advice but maybe you could give me some suggestions for how to talk to the doc about it.

Thanks, John

Humans have a real craving for salt. It’s one of the few specific appetites we have. The craving doesn’t disappear. He’s going to seek out salt, and he’ll get it. Restricting adding his own salt to food and allowing “pre-salted” food will only drive him into the corpulent embrace of processed junk. That wouldn’t be so bad if it weren’t loaded with sugar, grains, and industrial seed oils. But it is, so it is. What would doc rather have Grandpa eat—a salted-and-peppered ribeye or a pack of low-sodium cupcakes?

It crazy that it’s even a debate.

Most adults are forced into low-salt diets to improve their blood pressure. Those lab markers—already fraught with major reliability issues—must tick down. They’re everything.

Yet they don’t work well in most people. Some people with salt-sensitive hypertension definitely can benefit from salt reduction. Asian and African Americans see bigger benefits to blood pressure than other groups. Others are lucky to get a few points in the other direction. Better than nothing, but nothing to write home about. And that’s without taking into account the other hints that salt restriction may have other, unwanted effects.

In healthy men and women, a low-salt diet increased insulin resistance compared to a higher-salt diet.

In hypertensive patients, low-salt reduced blood pressure by a few points while worsening triglycerides, LDL, and stress hormones.

In adults, eating under 3 grams of sodium (just over a teaspoon of salt) or between 6-7 grams of sodium (more than 2 teaspoons) led to more strokes and heart attacks than eating between 4-6 grams of sodium.

Sodium restriction may also increase stress hormones.

One study even established the important role of chloride (from such famous works as “sodium chloride”) in host immunity. Our white blood cells use chloride to produce a chlorine-based microbicide—bleach, essentially—that targets infectious microbes. Infections become really dangerous the older you get. Chloride-based microbicide is invaluable, and so is the salt which carries its precursor.

Maybe Grandpa needs the low-salt diet. Maybe the supposed benefits outweigh the ignored deficits. Talk to the doc, come prepared, and find out for sure. Oh, and ask what he or she thinks about sugar as the primary driver of hypertension.

That’s it for today, folks. Thanks for reading! Be well and leave some thoughts down below!

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Can You Really Slash Sugar From Your Diet? 

Trying to tame your sweet tooth? You may have heard, “sugar is in everything.” So how can you cut out sugar — and why is it a good idea?

First, narrow your target to “added sugars” versus natural sugars found in fruit and dairy foods. Starting in July 2018, “added sugars” will be clearly marked on food nutrition labels. Until then, look for these words on ingredient lists: syrup, honey, cane, agave, fruit juice concentrates and words ending in ‘ose.’ These are simple sugars. “Simple sugars can lead to rapid spikes in blood sugar. This, in turn, triggers a swift increase in insulin, which signals your body to store more fat – especially belly fat,” explains registered dietitian nutritionist Kristina LaRue, author of the Flat Belly Cookbook for Dummies.

That spike in blood sugar can wreak havoc on your emotions too. And your hunger cues: when your blood sugar goes way up, it tends to come crashing way, way down, so you may feel hungrier than you would have, had you not consumed that sweet tea.

Crushing your sugar habit is about re-wiring your taste buds. You want to try to get to a point where some really sweet foods and drinks actually taste too saccharin. Surprisingly, this can happen in about a month.

Here’s our plan on how to strip some of the sugar from your day:

 

At Home

If it’s not in your house, you can’t eat it when you’re stressed or tired, which is when we tend to crave sugary hits. On the contrary, if your pantry is stocked with foods that provide energy and satisfaction, you’ll be less likely to stop for a caramel-drenched latte on the way to work.

  • Purge your house of sodas, fruit drinks, sweet teas, even sweetened “healthy” drinks like fizzy probiotic beverages. Instead, purchase flavored seltzer waters with zero sugar or artificial sweeteners or drink plain water.
  • Dump condiments like barbecue sauce or low-fat salad dressings with high fructose corn syrup or sugar.
  • Dial down the sweetness in yogurts and milk alternatives; sweetened soy milk can have 15 grams of added sugar per serving. Get your taste buds used to plain yogurt sweetened with fruit. (Yes, really!)
  • Always keep frozen fruit on hand to cure sweet cravings. Frozen raspberries are one of the fruits lowest in natural sugar content and have more fiber than any other berry (9 grams per cup). And, with only 80 antioxidant-rich calories per 1 whole cup, they will likely make your sweet tooth smile.
  • Start your day with something savory. When the first thing you eat is a white chocolate covered granola bar, it tends to set you up for a day of sweet treats. Instead, grab a cheese sandwich, or a couple hardboiled eggs with a few shakes of curry powder.

 

At Work

To state the obvious, ditch the donuts. Then focus on ways to stay satisfied throughout the work day to avoid sweet splurges.

  • Don’t forget about fats. Make sure your lunch contains some satisfying fat to ward off afternoon cravings. Omega-3 fats are especially satisfying and have even been found to decrease belly fat, says LaRue. Pack flax seed or chia seed topped yogurt for desktop dining. Order omega-3 rich fish for lunch.
  • Type this into your calendar: “Snack on 23 almonds at 3:00 pm,” for good monounsaturated fats and 6 grams of satisfying protein. If it’s in your calendar it will probably get done.
  • Plan for sweets. Stress triggers sweet cravings. Keep individually wrapped squares of dark chocolate in your desk. Compared to candy or milk chocolate, dark chocolate keeps your palate focused on less-sweet tastes.
  • Steer clear of soda. Non-diet soda is an obvious no-go, but even diet soda has crazy-sweet flavor. Remember, you’re trying to titrating down your taste buds’ love of sweet. Ask to stock the soda machine with some seltzer.

 

At Parties

There will be birthday parties, celebrations, and dinners out with friends. No need to make a scene about sugar avoidance. Instead:

  • Eat before you go. The best way to keep your metabolism functioning at its peak is to eat every three to four hours. So don’t go starved, and sugar avoidance will be easier.
  • Enjoy it! No #foodguilt here. Don’t let staying away from sugar become an obsession.
  • Practice success. “People who are successful at making healthy eating part of their everyday lifestyle are the ones who occasionally treat themselves while also transforming some of their favorite sweet foods into healthier options,” explains LaRue. Practice getting back on track.

 

Serena Ball, MS, RD is a food writer and registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com sharing tips and tricks to help families find healthy living shortcuts. Follow her @TspCurry on Twitter and Snapchat.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.



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OBX 2017

Hello from the Outer Banks! It’s hard to believe this is the same ocean that is causing so much destruction down south right now. She is beautiful, she is soothing, and she is s t r o n g. We are sending good thoughts down the tides.

The now-five-year-old ran straight to the ocean when we arrived late afternoon on Thursday.

I honestly did not expect him to come back from the beach head-to-toe salt water soaked and I have no idea why! Of course that’s what he’d do :  ) First it was a wave that was a bit too strong, and the next thing we knew he was swimming in the surf!

We’re here with Thomas’s family and their friends. They come every September for 2 weeks, and it’s nice that the heat has faded and you can enjoy the beach without sweating the whole time.

We came inside for cocktails and got settled in.

Bacon shrimp + grits and salad for dinner!

Happy birthday to you (again!) Thomas’s mom made the Hershey’s chocolate cake, and it was incredible!

After a good night’s sleep, T’s dad made us all his famous waffles for breakfast. Yum!

We spent the day at the ocean. It was too rough to get in (there were red flags up) but I didn’t mind : )

We played in the surf and sand.

Love my new Yeti Colster from T’s mom! In seafoam blue!

Little salad with a burger on top for lunch.

Thomas and I got to go out on a date while Mazen had pizza and played Candyland with Nona. (My dress is from Stitch Fix!)

Our meal was incredible! Fried green tomatoes, swordfish for him, and beef tenderloin for me! I’m not usually a big meat eater in restaurants, but we were craving the surf and turf and shared them. The gorgonzola bits on top made the dish, and I loved the summer vegetable hash.

New favorite OBX restaurant!

Breakfast!! Some Quaker Overnight Oats action. We found them at the Harris Teeter here. Thomas is hooked!

After oats, I went for a 5K run down the main road here in Duck and then we spent the afternoon reading. I’m reading Three Wishes by Laine Moriarty (of Big Little Lies!) and liking it a lot. It’s about triplets! Her writing is just superb. It’s clear, easy to understand, witty, and never cheesy. I want to read all of her books! (The Husband’s Secret is next on my list).

Check back with you guys with part II of our trip soon!

Stay safe out there.

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Clean Eating Herb-Crusted Pork Loin Recipe

I must admit, this has become a family favorite really quickly. In fact, I now make it just for the leftovers. I simply make it to the instructions below and once it’s done, I wrap it up and store it… Read more →



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