By now, we’ve probably sufficiently beat into your head the idea that Paleo is about eating unprocessed foods as close to their natural state as possible. In other words, the foods you choose to eat shouldn’t have an ingredient list, and if they do, it should all be words you can actually pronounce. One item I’ve heard people talk about as “healthy” is turkey bacon. This is really a holdover from the “fat is evil, carbs are your friend” mentality which exploded in the 80s. I can’t help but cringe when I hear about one of our athletes eating that or other fake foods like margarine, egg beaters, etc. I recall seeing an article that CrossFit Balboa linked to over a year ago that spoke about real foods vs. fake foods. The original article was on the site Fitness Spotlight and I encourage you to check it out. Here’s a brief teaser:

If you want to know the source of your pork bacon, it’s either the belly, sides, or back (or the cheeks if it’s jowl bacon) of the pig. Close your eyes and you can imagine slicing into a pig and finding some uncured bacon right there for the taking. Now imagine cutting into a turkey and finding anything resembling a strip of bacon. In fact, just try to imagine which part of the turkey your meat is coming from. Yeah, I’m still trying to imagine it too.

Those crafty food scientists in Japan have even tried to make something pseudo-Paleo, although it’s definitely not even close. Check out the caveman on the packaging! They do get an “A” for effort.

WOD 07.29.10

Make Up Day

Many of us were introduced to the California Fish Grill for the first time at Viv’s birthday get together a couple of weeks ago.  Everyone really seemed to enjoy the food and Anna suggested we dedicate a post to it so that everyone who didn’t make it to Viv’s b-day dinner would know to try it out.  They have a variety of fish options, many of which are fresh and caught wild.  Ruth and I tried the Ahi Tuna and were very impressed with the quality.  And of course we coupled the delicious fish with delicious sweet potato fries, coleslaw, and grilled zucchini.  Overall we really enjoyed our meal and recommend you head over to the El Segundo Plaza on PCH between El Segundo Blvd and Rosecrans near The Counter to California Fish Grill.

Halibut, Sweet Potato Fries, & Coleslaw (Just make sure you ask for no bread)

REST DAY 07.25.10

Benign anonymous photo to avoid backlash

I saved the best- and most controversial- post for last in the hygiene series: Shampoo. Some of you have been shampoo-ing since before you could walk, and others (ladies) spend an arm and a leg on fancy expensive shampoos. Recently, I read in Mark’s Daily Apple about the (gasp) idea off going poo-less. Many people have been doing it for years, and feel that shampoo contains the word ‘poo’ for a reason: it contains chemical crap that is bad for us. Not only does it strip the natural oils from your scalp and hair, but it causes the over-production of oil resulting from dry scalp. This inevitably leads to your hair feeling greasy after a couple of days of no washing (think camping trips).

It’s a vicious cycle: shampoo-dry scalp-excessive oil production (ew!)-shampoo…Rinse and Repeat…

Here’s the skinny: According to MDA, “conventional shampoos are universally riddled with noxious but unregulated chemicals that have been linked to everything from endocrine system disruption to neurological and immune system damage. Among the biggest offenders, according to the Environmental Working Group, include the ubiquitous phthalates (remember the lotion post?), parabens (for preservatives), coal tar (for dyes and dandruff),  and Sodium Lauryl Sulfate/Sodium Laureth Sulfate (for lather and de-greasing power). Other risky chemicals include 1,4-Dioxane and methylisothiazolinone.”  Methylisothiazolinone (MIT), another shampoo ingredient, may also harm unborn babies.

What are your options?  You can:

1.  Shampoo less frequently:  This is like us saying only eat bread on Tuesdays… But I suppose less is better, though not best.

2.  Only use conditioner:  Unless your conditioner is free of the above contaminants, see #1.

3.  Find a “natural” product:  Almost as elusive as the holy grail, there are some products out there that are free of toxins, but end up costing quite a bit more than #4.  Even still, most “natural organic” shampoos are far from it.

4.  Go poo-less:  Transition to no ‘poo’ by using alternative natural products.  The first 2-6 weeks will be a transition period where your hair may feel greasy and gross. Think baseball caps, updos, and braids.

• Try a baking soda (1T to 1-2 cups water) mix to cut the grease. Mix well, pour slowly on scalp and gently massage your scalp with your fingers (NOT NAILS), starting with the area a crown would cover. Focus on the back and fill in the circle. Then finish with the temples and remainder of the scalp.

• Rinse with apple cider vinegar (same ratio), focusing on the ends and not scalp, to restore the pH balance. You can also use lemon juice which is milder and smells yummy!

• Be patient. If you haven’t noticed, I had been sporting braids quite a lot in the last few weeks. If it becomes unbearable, try cracking an egg on your scalp, massaging it in, and rinsing after a few minutes. I’ve found it really helpful during the transition period.

Here are some links to success stories:
Free the Animal
Mark’s Daily Apple Forum
The Mommy Files
MSNBC

I know this one is the hardest to consider, and summer may be the toughest season to experiment with this.  But, I have to say that my hair has felt thicker and had way more volume and body than before, even if I am still struggling with the transition period!  I know everyone has a line that they consider to be “too extreme” when it comes to going Primal.  I’m not here to tell you that everything in your bathroom cabinet is carcinogenic or toxic, but I do believe you should take steps to consider what the modern commercial market is pushing and why.  What does your body truly need to be healthy, happy, and hygienic?  Post to comments!

WOD 07.24.10

Run 400m
21 SDHP
21 HPC
21 Thrusters
Run 400m
15 SDHP
15 HPC
15 Thrusters
Run 400m
9 SDHP
9 HPC
9 Thrusters

*Courtesy of CrossFit Gotham

Anna rockin the burpees during Burrito

Last Sunday I posted about the negative effects of conventional soaps. Today we’ll delve deeper into alternative hygiene products:  deodorant and lotion.  Millions of dollars are spent every year on deodorant/antiperspirant ads depicting some poor schmuck in a stressful office meeting with wet pits looking miserable.   No one wants sweaty, stinky pits, but one has to consider the facts:

Deodorant: Most of the popular sticks also double as antiperspirants, often containing aluminum, which has been linked to cancer (mainly breast), when absorbed into the skin.   While Mark’s Daily Apple says that this would not be an issue unless you’re “snacking on bars of Old Spice,”  it does have an impact when applied on freshly shaven skin.   Try to wait a full day after shaving before applying conventional deodorant or look for aluminum-free, naturally scented (unscented is better) deodorants or try a homemade option (I’ll guinea pig this in the near future).  Skin Deep lists some options with little to no ill effects, including natural stone deodorants.

Lotion: Most lotions contain phthalates as a result of the artificial fragrances.  Look for 100% natural extracts or essential oils if you need perfumy lotions. Or, even better, use coconut or almond oil as a moisturizer and add a stick of cinnamon or vanilla bean for a hint of spice (a drop or two of citrus essential oil also will do the trick). I mixed coconut oil with coarse sea salt and apply it in the shower. It’s quick and effective, and I don’t feel greasy afterwards. So far, I’m thrilled with the results!

WOD 07.19.10

Deadlift 1×5, 1×15-20

3 rds:
30 Wallballs
30 Pull Ups

c/o handstand push ups

Scott rockin the HSPU!!

We already detoxify our bodies by eating clean, we exorcise toxins (from holiday weekend extravaganzas) by sweating it out during a wod, and we allow our bodies to heal through adequate sleep. Some of us also try to undo years of poor posture and running form by turning to more ‘barefoot’ footwear and by mobility drills.

A natural next step is to look at what we put on our bodies and how they factor into our clean lifestyles.  Am I suggesting an uber granola hippie lifestyle of abstinence from showers and shaving? Absolutely not (duh, granola is so not paleo)! But, I am asking that you take responsibility and educate yourselves about the products that you use and know how they can harm you.  Remember that your skin is your body’s largest organ.   While it acts like a wetsuit that protects us from the environment, it is also permeable and can absorb what you put on it.  Without trying to sound like Chicken Little, here are a few things to consider about this everyday hygiene product:

Soap: These slippery little suckers can leach the moisture out of your skin, creating the need for lotions, creams, etc.  If you have to use soap, try Dr. Bronner’s Peppermint Soap or soaps with ingredients that you can pronounce.

Compare Irish Spring’s ingredients:

Soap (sodium tallowate, sodium cocoate, and/or sodium palm kernelate types), water, stearic acid (skin conditioner), coconut and/or palm kernel acid, glycerin (skin conditioner), fragrance, sodium chloride, titanium dioxide, pentasodium pentetate, BHT, D&C green No. 8, FD&C Green No. 3

to Dr. Bronner’s:

Organic Coconut Oil*, Organic Palm Oil*, Sodium Hydroxide**, Water, Mentha Arvensis*, Organic Olive Oil*, Organic Hemp Oil, Organic Jojoba Oil, Organic Peppermint Oil*, Salt, Citric Acid, Tocopherol

Vegetable glycerin, bison tallow, and saponified coconut are some alternatives to the chemicals in most soaps.  Some have found that no soap is the best alternative and have posted positive results in just rinsing with water.  Recently I started using coconut oil with coarse salt (as an exfoliator/moisturizer) and love the impact on my skin as well as budget so far.

It’s all a lot to take in, and if you’re still treading the Paleo waters, bookmark this post for a later date.  However, if you have your diet dialed in, take a look at some suggestions posted by Mark’s Daily Apple for alternative products for personal care.  National Geographic’s Green Guide site has a host of recommendations for greener options for everything from shampoos to sunscreen.   Skin Deep’s Cosmetic Safety Database has everything you never wanted to know about your soaps, makeup, and deodorant.

Posts to follow on deodorant, lotions, and shampoos soon.  Post thoughts to comments!

A very happy birthday to Helen up in Alaska!  Come back to visit us soon!

REST DAY 07.11.10

Today I’d like to kick off a new weekly feature in which I’ll attempt to tackle any nutritional questions you may have. Personally I love digging up information and sadly am also a bottomless well of semi-useless factoids, so please feel free to ask away. Onto the first question:

My wife is concerned about my egg intake. I mix three eggs into my daily morning shake and she has heard that eating eggs can lead to Alzheimer’s Disease. Is this true?

A great first question, as it always seems there’s another news article telling us that something is alternately good or bad for us. I did find some articles which mentioned a study linking high methionine levels with greater risk of Alzheimer’s (AD). So what foods contain this amino acid? Methionine is found in red meats, fish, beans, eggs, garlic, lentils, onions, yogurt and seeds. I think we can all agree that avoiding AD is a worthwhile goal, so let’s take a look at the bigger picture.

Methionine is used by the body in a process called (creatively enough) the methionine cycle. One of the things created by this cycle is called SAM-e for short. SAM-e is available in health food stores as a supplement as it has been shown in multiple studies to have benefits regarding depression, some liver conditions and osteoarthritis. Aside from these benefits, unusually low levels of SAM-e have been observed in AD patients so it has also been suggested that higher SAM-e levels may help with AD.

After the use of SAM-e, it eventually converts to homocysteine. Now at this point is where things get scary. High levels of homocysteine have been shown to be present in those with AD. Additionally, elevated homocysteine has been linked to heart disease, stroke and even bone weakness in the elderly. It would then appear that lowering homocysteine would be the goal and not necessarily elimination of methionine sources. Ironically, some of the foods that contain high levels of methionine, such as meats and eggs, also contain the key to lowering homocysteine levels.

The B vitamins (folic acid, B₆ and B₁₂) are important in the methionine cycle to convert homocysteine back to methionine. Meats and eggs are high in these B vitamins, which is why it is typically recommended for vegetarians/vegans to supplement to avoid deficiencies. Recent studies have indicated that a vitamin B₁₂ deficiency and high levels of homocysteine may be associated with both the onset and course of AD.

Coming back to eggs themselves, their yolks contain both omega-3 and omega-6 essential fatty acids (EFAs). These EFAs are very necessary for those with degenerative diseases involving oxidative stress, especially those involving the nervous system such as AD. The takeaway from all this is that eggs have a number of benefits regarding AD and if we want to be on the safe side, we might consider supplementing with a good B vitamin complex.

Please feel free to ask any additional nutrition questions in the comments, or if you’d prefer to remain anonymous, shoot me an email at marcus [at] crossfitintrepid.com. I look forward to hearing from you!

WOD 07.08.10

Make Up Day

This weekend Ruth and I are headed up to Zion National Park in Utah and as we started planning what to bring we couldn’t help but think about what food we should have with us for the drives, hikes, and the downtime in between.  Luckily Melissa and Dallas of Whole 9 recently went on a 30 day road trip around the country holding nutrition seminars and wrote about the food they kept on hand that helped them eat clean throughout their entire trip.  With many of you also planning road trips in the near future, you too may want to steal some of Melissa and Dallas’s ideas to fill your road trip cooler and/or hotel fridge.

Here’s some tips straight from the article that go along with their list of foods:

Good luck preparing for your next road trip.  Now you have some nutrition ideas to help you pack healthier food options.  With that being said, since all of Intrepid’s trainers are out of town this weekend:

*NO CLASSES ARE OFFERED FRIDAY AND SATURDAY (JULY 2-3) AND NO MONDAY 6:30AM CLASS*

WOD 06.30.10

June’s Cup Challenge:

1) One set of squats for max reps. Rest.
2) One set of bench for max reps. Rest.
3) One set of deadlifts for max reps.

Men: 225# or 185#
Women- 135# for squats and deads, 95# for bench or 95#/65#

Jake demonstrating proper rest day technique

Most of the time when I eat breakfast at Marmalade I get the Gilson Scramble, which has smoked bacon, and avocado. They’re pretty accommodating here and allow you to sub potatoes and toast for fruit, but with an extra charge.

For a change though, I gave the Portabello Benedict a try. This Paleo twist on the classic subbed portabello mushrooms for english muffins and spinach and tomatoes for canadian bacon. I have to admit, I had to google hollandaise sauce before I ate it, but was happy to discover that it comprised of egg yolk, butter, lemon juice, and cayenne.

While it may not be a first choice for me for brunch as it can be a bit pricey for the amount of food, at least I know I have plenty of options there!

REST DAY 06.27.10

Recently Scott had mentioned in the comments about his finds at his local Trader Joe’s in his quest to keep a Paleo shopping cart. One of the items he mentioned caught my attention and I decided to give it a try. I can’t really call this a recipe, as it is far too simple, but this might be the ticket for those pressed for time. It’s as easy as this — grab your crockpot, throw in your meat of choice (I used chicken drumsticks) and top with the simmer sauce. Add enough water to halfway fill the empty jar, shake it up to get the last bit of curry and add that to the crockpot. Let ‘er rip for 6-8 hrs for chicken (adjust cooking time depending on your meat) and voila — food is ready when you get home from work, or when you wake up in the morning. Sure, you still want to prepare a vegetable to go with your meal, so make a salad or cook up some asparagus, but the nice thing is that you have a well seasoned protein as the centerpiece of your meal.

WOD 06.24.10

Make Up Day

One of the most influential books on food that I’ve read is Good Calories, Bad Calories by Gary Taubes. He recently wrote an article in the NY Times that covers many of his points in the book. The essay also touches on how some scientists are finally coming to realize the prescription of the food pyramid may not be the best for health.

While the low-fat-is-good-health dogma represents reality as we have come to know it, and the government has spent hundreds of millions of dollars in research trying to prove its worth, the low-carbohydrate message has been relegated to the realm of unscientific fantasy.

The article is a long read, but well worth it if you want a “Cliffs notes” version of the book. Taubes delves into the science of why carbohydrates wreak havoc on the human body and also why the fat-free road is paved with landmines. What’s most surprising and yet saddening at the same time is that the knowledge of the ill effects of excess carbohydrates had been known and yet somehow forgotten. This isn’t even speaking about Paleo man, but instead in the 19th century.

In ”The Physiology of Taste,” for instance, an 1825 discourse considered among the most famous books ever written about food, the French gastronome Jean Anthelme Brillat-Savarin says that he could easily identify the causes of obesity after 30 years of listening to one ‘’stout party” after another proclaiming the joys of bread, rice and (from a ”particularly stout party”) potatoes.

WOD – 06.14.10

Weighted Pullups 5-3-1-1-1

Four rounds for time:

• 6 Hang Power Cleans
• 8 Knees-to-Elbows
• 10 Kettlebell Swings