Food For Life-Quality Nutrition for Quality Performance

Food For Life Nutrition Seminars:

Whether you are new to CrossFit or have been CrossFitting for years, our FREE Nutrition Seminars are for EVERYONE to better understand how to best fuel their bodies in order to perform their best in the gym. Seminars run at least once a month. Check right here to keep up to date on the next seminar.

 

Nutrition is the foundation for our health—mental and physical—and is required for optimum athletic performance. We like to use the term fuel in place of nutrition. We hold the view that proper fuel maximizes human performance rather than aiding in sustenance alone.

This is perfectly analogous to fueling a formula-one race car with high octane gas. Most understand what the outcome would be if we were to do otherwise: feed it “junk.” The same applies to the individual.

At Peak 360, we don’t preach diets, Paleo or Zone. These can be great, but we focus on eating FOOD FOR LIFE, incorporating balance into our lives in order to perform at our optimal best and give our bodies everything they need.

FOOD FOR LIFE:

  • Lean Meat (all you want): beef (sirloin, petite), pork (tenderloin, sirloin, center cut), lamb, chicken breast, turkey breast, any fish, sardines, shrimp, scallops, crab, any seafood, whole eggs, & egg whites.
  • Veggies
  • Fruit: Limit high-glycemic if trying to lose weight (pineapple, banana, watermelon)
  • Some Starches: Whole grains, potatoes, brown rice, whole grain pasta, Ezekiel bread, multigrain breads
  • Lowfat dairy: Skim milk, fat free/lowfat cheese, fat free cottage cheese, 0% plain Greek Yogurt
  • Nuts & Seeds and their butters:(the least processed the best)
  • Flavors and oils: any spices, any herbs, tomato paste, crushed tomato, chicken broth, salsa, coconut milk, coconut oil, olive oil, avocado oil, walnut oil, lite honey mustard, basalmic vinegar

NOT-SO-GOOD-FOR-YOU EATS

 

  • No Sugar Or Artificial Sugar: Equal, Splenda, Stevia powder, pure cane, corn syrup, fructose, molasses, maltodextrin, agave nectar, etc
  • No Junk Food: cakes, desserts, cookies, candy, chocolate, pastries, chips, crackers, ice cream, snack foods, etc
  • No Processed, Man-Made Stuff
  • No Fast food

 

*Rule of thumb: Shop on the perimeter of the grocery store. Try to by the least  packaged foods in the middle

 

Food For Life in a nutshell:

 1. Eat 5-6 times per day

2. Eat breakfast! It’s the most important meal of the day.

3. Lean proteins, fibrous carbs, fresh produce, essential fats

4. Always pair complex carbs with proteins

5. Eat low-fat dairy if you eat dairy

6. Drink Lots of water (2-3 L)

7. Avoid simple carbs (white starches, sugar, processed foods), High fat, High sodium, and processed foods

8. Plenty of rest & an active lifestyle

 

Example Daily Menus:

 

Breakfast:

1.  Egg white omelet with spinach and broccoli, 1-2 slices Ezekiel toast w/ 1 tbsp almond butter

 2. ½ cup regular oatmeal cooked with ½ banana and 1 tbsp natural peanut butter stirred in; Scrambled eggs/egg beaters

3. Smoothie (almond milk/fat free milk, 1-2 scoops protein powder, fruit, 1 tbsp nutbutter)

4. Whole grain bagel/English muffin spread with nutbutter, hardboiled egg (1-2) or egg whites

5. Whole grain cereal (less than 5 g sugar), almond milk/fat free milk, sliced fruit, eggs or lowfat chicken sausage

6. Turkey sweet potato hash (brown lean ground turkey and diced sweet potatoes in 1 tbsp coconut oil)

 7. 0% Greek yogurt, mixed berries, low-sugar granola or cereal, or almonds/walnuts

8. Breakfast sandwich: Whole grain English muffin or toast with scrambled egg whites, 2 slices turkey bacon, sliced avocado or fat free/lowfat cheese slice

9. Breakfast taco: Ezekiel wrap stuffed with scrambled eggs/egg beaters, shredded cheese and/or turkey bacon

10. Oatmeal protein pancakes (Mix together 1/3 cup oats, ½ cup egg whites, 1 scoop whey protein powder. Spray a pan with PAM. Cook in frying pan like an omelet. Flip on both sides until lightly brown. Spread with nutbutter, sugar free jelly, or sliced fruit).

 

Lunch:

1. Turkey burger on whole grain bun, lettuce, tomato

2. Big salad (greens, lean protein and 3-4 toppings of choice: brown rice or beans, veggies, avocado or cheese or nuts, lowfat dressing/olive oil and vinegar)

3. Canned white tuna (no salt added) and lowfat cheese melted on English muffin or Ezekiel toast)

4. Chicken breast, brown rice/potatoes, veggies

5. Grilled chicken or ground turkey on whole wheat wrap with bellpeppers, lettuce and sliced avocado or lowfat cheese

6. Ground turkey and red bean chili, mixed greens salad

7. Tuna or salmon sushi brown rice roll, seaweed salad

                        Dinner:

1. Chicken, fish or flank steak; sweet potato; spinach salad with vinagarette

2. Chicken fajita meat over sautéed bell peppers and onions, guacamole, brown rice or whole wheat tortilla

3. Turkey meatballs with lite honey mustard dipping sauce, sweet potato fries, green beans

4. Turkey meatloaf, cauliflower “mash”, asparagus

5. Chicken or shrimp and veggie skewers, brown or wild rice

6. Chicken with pesto dipping sauce, couscous, mushrooms and peppers

7. Shrimp stir fry with veggies and brown rice

8. Tilapia or halibut, quinoa, steamed spinach

 

Weight Loss Tips

 

-Cut carbs at night

-Include protein & veggies at each meal

-Eliminate sugar intake (fruits included)

-Drink plenty of water

-Cut back on processed foods

-Eat every 3 hours

 

Weight Gain Tips

 

1-1.5 g. protein per pound of body weight

-Drink milk

-High fat (good fat: nutbutters, olive oil, avocado)

-Protein shakes

-Eat lots of quality carbs

-Lift heavy weights

 

For some great recipes, check out these websites:

http://www.zonediet.com/zone-classic-recipes

http://nomnompaleo.com/recipeindex

http://www.eatcleandiet.com/recipes.aspx

http://everydaypaleo.com/

http://beta.primal-palate.com/

http://www.cleaneatingmag.com/Recipes.aspx

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

Do you have any recipes you like or want to SHARE? E-mail them to Lauryn at lauryn@peak360fitness.com and we will feature them on the web.

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