challenge

21 SUPERFOODS REFERENCE GUIDE(taken from www.precisionnutrition.com)

PROTEINS              1. Lean red meat (93% lean, top round, sirloin)
                                   2. Salmon
                                   3. Omega-3 eggs
                                   4. Low-fat, greek yogurt
                                   5. Protein supplements (milk protein isolates, whey protein isolates,or vegan protein sources)

VEGETABLES AND FRUITS

                                    6. Spinach
                                    7. Tomatoes
                                    8. Cruciferous vegetables (broccoli, cabbage, cauliflower)
                                    9 . Mixed berries
                                   10. Oranges
 

OTHER CARBOHYDRATES

                                    11. Mixed beans
                                    12. Quinoa
                                    13. Whole or steel cut oats

GOOD FATS

                                     14. Mixed nuts
                                     15. Avocados
                                     16. Extra virgin olive oil
                                     17. Fish oil
                                     18. Flax seeds (ground)

DRINKS / OTHER

                                    19. Green tea
                                    20. Liquid exercise drinks (quickly digested carbohydrate and protein)
                                    21. greens+® (vegetable concentrate supplement)

Note:
Do not select foods that you are allergic to or intolerant of.

Key Nutrition Concepts for today...

Eat 4-6 small meals throughout the day
Make sure that you are adding a little bit of lean protein at each meal. 
Make sure that you are eating grean leafy vegetables at each meal. 
Drink at least 100oz of water each day.

Think about it like this.   At your big meals, eat a lean piece of meat (fish, chicken, turkey, lean steak, etc) about the size of your palm(4-6 oz) and fill the rest of your plate with vegetables and a sliver of good fats.    At your small meals... cut your proportions down.  

Chowing down on junk food makes rats act like heroin addicts.
By Jessica A. Knoblauch
Put down that cookie and read this.
 
According to a recent study presented at the Society for Neuroscience’s annual meeting in October, rats that are given unlimited amounts of junk food had similar addictive behaviors to rats addicted to heroin.   “This is the most complete evidence to date that suggests obesity and drug addiction have common neurobiological underpinnings,” explained study coauthor Paul Johnson of the Scripps Research Institute to ScienceNews.   The reason is that the pleasure centers in the brains of rats became less responsive as the rats continued to binge on high-fat, high-calorie foods. Much like heroin addicts, the rats had to consume more and more of the addictive substance just to get a sugar high.   “They lose control,” said coauthor Paul Kenny. “This is the hallmark of addiction.”   To see how this works, the researchers fed the rats either entirely healthy diets or entirely unhealthy diets. The junk food diets consisted of foods like bacon and cheesecake.  Not surprisingly, the rats that ate the junk food diet soon developed compulsive eating habits and became obese.   What's surprising is that the addiction to junk food was so strong that the rats were willing to get shocked in the foot just to get more junk food. Talk about motivation! Though the rats that didn’t get the junk food in the beginning quickly stopped eating the high-fat food once they got shocked, the foot shock didn’t faze rats already accustomed to the junk food. They just kept on eating, in spite of the oncoming shock.   “What we have are these core features of addiction, and these animals are hitting each one of these features,” Kenny explained.  Even weeks after the rats were off of the junk food diet, the researchers found that the “reward pathway deficits” still persisted, which shows just how difficult it is to give something up once you’ve become addicted to it in the past.  “It’s almost as if you break these things, it’s very, very hard to go back to the way things were before,” Kenny says.    Even when there was only a choice between healthy food and no food at all, the rats chose the no food option.   “They starve themselves for two weeks afterward,” Kenny said. “Their dietary preferences are dramatically shifted.”Of course, the real significance of the study is not whether fat rats can become addicted to candy and cookies, but rather what the effects of eating these types of foods over the long term might have on the reward system.  “We might not see it when we look at the animal,” says obesity expert Ralph DiLeone of Yale University School of Medicine. “They might be a normal weight, but how they respond to food in the future may be permanently altered.”

taken from www.precisionnutrition.com... continued

Emotional eating
Many of the naturally skinny people were puzzled by the idea of emotional eating. They understood the concept in theory, but they didn’t “get” it. Food was just fuel, so it didn’t make sense to them that food would have any deeper meaning, any more than brushing one’s teeth would alleviate depression.
“The whole idea of ‘comfort food’ or eating when you’re depressed to make you feel better seems very strange to me.”
“To my overweight friends, to eat what they want seems to be the most important thing… more important than their health. They eat for comfort, when they’re depressed, to make themselves feel better. They mention foods they ‘can’t live without’, such as potatoes, fries, desserts… carbs. It seems hard for me to understand how someone can find solace in food. “
________________________________________
Mealtimes, Hunger, and Fullness
How do you know when it’s time to start eating?
Many Lean Eaters struggle with knowing when to eat. Some heavier folks feel like they are “always hungry”. Other heavier folks tend to confuse “head hunger” (i.e. the psychological desire for food) with physical hunger (i.e. the actual physiological need for food). It’s the difference between “wanting” and “needing” food.
But the naturally skinny people almost always went by their stomachs or by pre-set, relatively infrequent mealtimes. And often, naturally skinny people relied on other people to remind them to eat.
“I would start eating either by the clock or when I started getting hungry enough. Breakfast was easy since it was when I got in the car. Lunch was also easy since the group would head out at 12:00. Dinner usually would be when my wife was getting hungry.”
“[I'd wait for my] stomach growling, or just plain hunger. Never really looked at the clock. Just ate whenever the opportunity arose. Sometimes I would just eat when my work schedule allowed.”
Thus, for S2Bs, one of the biggest challenges was just getting started on a meal. They didn’t want to eat when they weren’t truly hungry.
How do you know when it’s time to stop eating?
Naturally skinny people are like that perfect hipster party guest who shows up just late enough to be cool, then leaves early enough to make people think they have somewhere else important to go. They always know when to leave the party before things get pathetic and/or the cops show up.
In other words, they know when to quit eating before it’s too late. They’re tuned in to their physical cues for fullness and satiety, and they stop when they feel even the slightest tingle from those body signals.
One S2B’er even forgot he was eating half the time. Many of his meals ended with him wandering off to do something else.
The naturally skinny people also didn’t feel obligated to clean their plates if they didn’t have to. They didn’t seem to have absorbed the “children are starving elsewhere” message.
“At restaurants or when the portion sizes were larger, I would take the rest home or leave it on my plate. I had no qualms about not finishing my meals if I felt as full as I wanted to get.”

Weight Loss Advice from Skinny Guys
by Krista Scott-Dixon, October 12th, 2010.
excerpt from www.precisionnutrition.com

Dontcha just hate those naturally skinny people?
You know, the ones who eat anything they want and stay rail-thin?
They seem to be blessed with some kind of magical metabolism. Their lives must be full of guilt-free chocolate eclairs and pasta buffets. And surely, the rest of us folks struggling to stave off the freshman 15 or the midlife spare tire can’t learn anything useful from them.
Right?
Wrong.
You see, while there are undoubtedly some physiological differences between “naturally” lean people and “naturally” heavier people (see All About Eating For Your Body Type for more), it’s not all just genetics or metabolism.
Naturally leaner people think and act differently too.
What could S2B and LE possibly have in common?
At a recent workshop in Toronto, I had the chance to chat with some guys enrolled in the Scrawny to Brawny coaching program.  We talked about their struggles to get big — the opposite problem that people in the Lean Eating coaching program have.
But then I realized we all had a lot in common.
• After all, Lean Eaters are trying to get smaller and leaner. They have to learn to eat less.
• Scrawny to Brawnies are trying to get bigger and heavier. They have to learn to eat more.
• Both groups have to learn new eating patterns that go against their “normal” inclinations and habits.
At first, I pooh-poohed the idea that it would be hard to eat more. I mean, c’mon. Even as a small woman, with sufficient enthusiasm and enough nut butter and beef brisket, I could easily pack in the allotted caloric requirements for Scrawnies.
But the more I chatted with the guys, the more I learned that these folks found it genuinely hard to eat to excess… and the more I realized that their “natural” leanness had as much to do with their outlook and behaviours as it did with their physiological makeup.
I got to thinking that many of their experiences and insights would be useful to Lean Eaters. So, I hit up a bunch of other “naturally skinny” dudes for input. Lots of guys responded to my questions, and I got some great advice.
[For a quick summary of this advice, click here.  Or read on for more...]
________________________________________
Food, Fuel, and Emotions
Food as fuel
One of the most important parts of the “naturally skinny” perspective is that food is just food.
Some guys liked food more than other guys. But in general, food was just… food. It wasn’t a reward, or a security blanket. It didn’t have a deep significance. It wasn’t their best friend.
“Food is really a source of fuel. I would joke with my other skinny friends that if we could just take a pill and get everything we needed, we would. I know what good food is and even went to cooking school. I enjoy the taste of good food but don’t really crave it.”
“I just expect food to give me enough energy to get through my day and my workouts.”
“Food was just something to end my hunger. It didn’t matter if I had spaghetti for many dinners, as I experienced during my childhood.”
The downside of this was that many naturally skinny people had poor dietary habits. They’d often just eat anything available, rather than worrying about the food’s nutritional quality or how it was nourishing their bodies.
The other problem was that many naturally skinny people didn’t view eating as very important. Before S2B, eating was a very low priority. Many other activities came before eating.
“It is still very hard for me to set time aside to be able to eat everything I need to.”
“[Eating] was something I had to do before I could get to more important things.”
For naturally skinny people, food was just a tool, and it didn’t dominate their day. They weren’t focused on craving and consuming food. On the other hand, this again meant that meal prep and healthy eating weren’t often priorities either.

Congratulations on those that were chosen for the new Biggest Winner!   This week you must make the decision on whether or not you are committed to making a change in your life!

I look forward to the next 6 weeks.  Check this site daily for information.  

Welcome to the new Biggest Winner Challenge!  Starting tomorrow... we will begin weighing everyone in and setting goals that we are going to try to reach over the next 6 weeks.   You have a big decision to make this week- this weekd you must decide if you want to make a change in your life and then you must committ to it!  

I look forward to the next 6 weeks!  

Since we have had very little response to the 6am class, we are going to run a boot camp from 6am-7am M/W/F.   The cost is $150 for 6 weeks and the camp will begin August 1st.   Each class will start off with a warm-up, skill work, and then a CrossFit workout.   There will be a limit of 15 people that can sign up for the camp.   You will be able to sign up at the website below.  

https://clients.mindbodyonline.com/ASP/home.asp?studioid=11551
Click on seminars in the top right hand corner. 

Current paying members will not have to pay extra to come to the Boot Camp but they will have to sign up online to attend.  There is a limit of 15 people for this class and we will not be able to have extras.   Please spread the word and e-mail me at This e-mail address is being protected from spambots. You need JavaScript enabled to view it   if you have any questions.    

I just wanted to let you know that we raised over $1100 for Amanda!  Thank you for all your support! 

1/2 of the Biggest Winner video

{youtube}zzwbNsf-xzA{/youtube}

Fire won the Biggest Winner but we decided to split the pot 70% to the Jaycee Burn Center and 30% to the JDRF. 

Total Money Raised                  $10,301.94
Police Raised                            $3126.96
Fire Raised                                $3093.50
General Fund                             $4081.48
Triad Complete Expenses           $1802.58
Remaining Pot                             $2278.90

Total Raised JDRF                       $3,810.63

Total Raised Jaycee Burn Center  $4688.73

Video coming soon!