November Paleo Challenge Details

Here are some specific details for the upcoming Paleo Challenge:

The actual eating requirement for the Challenge will begin on the 3rd of November. November being a long month with 5 weekends, we thought we would start it here to try and get better compliance and participation. That will give you this upcoming weekend to get some meals organised for the upcoming week! Monday the 3rd will also be the day we take the before measurements and weigh in.

The final day of the challenge will be Monday the 1st of December, we will do the measurements and weighing again.

The before and after workouts will be done on the same days before and after to hopefully keep the data as accurate as possible.

Workout 1: SXF Baseline, this workout will be done on Saturday the 1st of November, and retested on Saturday the 29th of November.
Workout 2: 1x Max Strict Pull Up attempt + a 2K Run will be done initially on the 3rd of November and retested on the 1st of December.

If you can’t make these days, let our trainers know and we will try to be as accommodating as possible and fit these workouts in another time. Feel free to use open gym to do these also if you can’t do it within a class.

The entry into the challenge is $20 which includes before and after measurements, body fat readings and your Paleo challenge Log book where you can record all of this down, as well as take a food diary from day to day. You will also have access to the SXF Paleo Challenge Facebook page where you get interaction with other people in the challenge and you can share experiences, tips and advice.

4 prizes will also be on offer to be awarded after the challenge
- Biggest transformation
- Performance award
- Points Award
- People’s choice award

A big change we would like to see this time is don’t be afraid mid-way to ask trainers to take a look over your book and get some advice on your day to day eating. There may be some little modifications you can do to maximise your results along with assisting with compliance and energy levels.

Get involved guys!

WHAT THE HELL HAPPENED TO PALEO???

Original article from http://www.crossfitoffremont.com/what-the-hell-happened-to-paleo/

What ever happened to the “Paleo Diet”???

I always thought that “paleo” was short for “paleolithic”. With just a quick look via Google, I learned that the paleolithic era is defined as 2.6 million years ago until about 11,000 years ago. Many people refer to the paleo diet as the caveman diet. The premise is that we are wired to eat what our early ancestors ate. They were hunter/gatherers, so it is fair to say they ate meats and plants. I’m gonna guess that our early stone age ancestors ate a lot more plant life than they did meat. Think about it. It has to be hard as hell to catch animals with sticks and stones than it is to shoot them with a rifle and scope.  Back in the day, plant life had to be way easier to get your hands on. I’m sure our cavemen ancestors would have loved to buy their meat in bulk at Costco, but the genius who thought that up wasn’t born for a few more years after the paleolithic era ended. 

The paleo diet was all about eating meats and plants. Basically if you couldn’t pluck it off the bush or a tree and eat it raw or kill it with a spear or stick, it wasn’t paleo. So, what the fuck happened? Now we have magazines touting recipes for paleo cookies, paleo cupcakes, paleo pie, paleo cake, paleo ice cream, paleo, paleo, paleo. I don’t know about any of you, but I stab a piece of cake with a fork, not a spear. 

Can someone please yell out that the king has no clothes?

Did our cavemen ancestor mommies bake a batch of paleo brownies for her caveman kids when they got home from caveman elementary school? Did caveman families celebrate caveman birthdays with paleo cakes and candles? An even better question…Did our caveman ancestors ever get the opportunity to eat only “80% paleo” or were they always “strict paleo”???

I think a big problem is that people have intertwined “paleo” and “gluten-free.” Gluten-free takes no account for sugar. Sugar is the demon. Gluten-free lets you eat as much sugar as you want. Did our cavemen ancestors add sugar to all their desserts? (Did they eat desserts?) When you want to “eat paleo,” but you add all the yummy gluten-free desserts, what are you trying to accomplish? You definitely aren’t eating like a caveman.

I don’t want to downplay the gluten-free movement. Gluten jacks some people up. BUT…. A true story: Some years before I even heard about CrossFit, a fellow officer I worked with found out that his little boy was totally allergic to gluten. It SERIOUSLY jacked the little guy up when he ate food that wasn’t gluten-free. My co-worker went on to explain how they had to monitor his diet and buy all these special gluten-free foods. “My son can’t eat crackers, cookies, cereal, or bread.” All I could think was how horrible it must be to be allergic to gluten. No kid I grew up with ever got jacked up eating Frosted Flakes. I was 38 years old and had never heard of such a nasty allergy. I guess the gluten when I was a kid was not as strong as modern day gluten.

You can’t talk about nutrition without starting a shit storm of people arguing about their dietary choice being better than yours. Nutrition is like religion. People get cray cray. It’s important to remember that everyone is different. What works great for some might not work well for others. Hopefully you find what works for you. I’ve always believed that the eating plan from “World Class Fitness in 100 Words” is still your best and easiest game plan:

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.  Practice and train all major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climbs, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc…hard and fast. Five to six days per week, mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.  Keep workouts short and intense. Regularly learn and play new sports.” ~Greg Glassman

Now stop eating all that sugar.

The BEST Carbs for Improved Performance and Body Composition

by James Barnum

by Paulnoblesjr on March 21, 2013

We have a special offer right now that bundles all four of our books – including our Meal Planning Guide – with a Science Lab membership.  This also sets you up for our ETP Live Challenge that started on October 1st but you have until the 15th to submit your assessment.  For more info, click the button below!

(Click here to jump to a summary of this article)

In recent years, while the rest of the world continued to live in fear of fat, the fitness community totally embraced it.  Carbohydrates became the target of our frustrations; we blamed them for making us fat, compromising our immune function, keeping us inflamed, and generally ruining our lives.  We’ve learned our lesson now and carbs have had their reputation restored.  It’s really about time, considering the role that carbohydrates play in the performance of nearly every sport.

NOTE:   This article discusses a lot of theory regarding physiology.  It’s important to understand that because an interpretation of the way things work on a micro level may not always be accurate as research evolves, and it may not make that much of a difference in the great scheme of things.  Still, if you’re already doing everything right and you’re looking for a way to tweak things to get an extra few percent-worth of muscle growth, fat loss, or performance, this is the article for you.

Which Carb Sources are Best?

Without a doubt, one of the hardest things to tell someone that’s seeking improved performance and body composition is that fruit should not make up the bulk of the carbohydrates in your diet.  Hold on though –  I am in NO WAY implying you shouldn’t eat fruit.  It’s just not the easiest, most efficient way to fuel your body.  One last tme; FRUIT IS GOOD.  EAT PLENTY OF IT!

What’s wrong with using fruit as a performance carb then?  First of all, from the top down, there is usually quite a bit of fiber and water in fruit.  It’s just not very energy-dense, so you need to eat a lot of it – far more than is feasible for most people – for it to replenish muscle glycogen quickly.  That’s really your primary concern.

Second, as the nomenclature implies, most fruits are chock-full of fructose, as well as sucrose (which is just a compound of glucose bonded to fructose) as well as glucose.  As far as performance is concerned, fructose and sucrose leave a bit to be desired.  Fructose is not bad in moderation; it’s just an inefficient carbohydrate.  After fructose has been digested, it’s absorbed into the bloodstream and merrily sent on its way to the liver.  However, while glucose sort of passes through and heads out to be utilized by other tissues by way of glycolysis, fructose metabolizes through its own unique pathway (fructolysis).  It kind of hangs around and turns into pyruvate, then into glucose which is used to replenish liver glycogen storage.  These stores are accessed to create glucose for other tissues during times of low blood sugar and stress, when plasma concentrations of glucocorticoids (like cortisol) are high.  As far as performance goes, it’s nowhere near as fast as simply storing glucose as readily-available glycogen within skeletal muscle.

The second issue here is that once liver glycogen is full, the rest of the fructose you ingest is promptly metabolized into triglycerides; consuming more than 50-75g a day (200-300 calories) is a surefire way to store body fat.  This is especially true for women, who typically express a lower capacity to oxidize carbohydrate during intense exercise than men (although they do burn more fat).

The caveat here?  Well, to store any body fat at all, you have to be in a calorie surplus!  If you train hard 5-6x a week, your liver will hardly have an opportunity to fully replenish glycogen stores.

As valuable source of vitamins, minerals and fiber, fruits have definitely got their place in a balanced approach to nutrition.  Furthermore, you’d have to eat a lot of fruit every day to reach that kind of fructose intake.  As I mentioned in the first paragraph of this section, you’d also have to eat a lot (and I mean a lot) of fruit to satisfy your carbohydrate/calorie requirements after training; it’s just not optimal (or in some cases, feasible) to rely upon fruit as an energy source.  Thankfully, there are other natural sources of carbohydrate available that are positively brimming with glucose as well as important micronutrients.

Starches are an Athlete’s Best Friend?

See the full article Here for the rest

Breaking It Down: Digestive Enzymes

Original article from http://www.tabatatimes.com/breaking-it-down-digestive-enzymes/

For some of us, it is challenging enough just to try to eat a healthy, balanced diet on a consistent basis. But what happens when we are eating the best we can and still are not reaping the full benefits, either in our daily lives or at the box? The answer may lie within… literally inside our stomachs.

What Are Digestive Enzymes?

Dr. Tim Gerstmar of Aspire Natural Health breaks down what digestive enzymes are and why we should care about them.

We eat food, but our digestive system doesn’t absorb food, it absorbs nutrients.  Food has to be broken down from things like steak and broccoli into its nutrient pieces: amino acids (from proteins), fatty acids and cholesterol (from fats), and simple sugars (from carbohydrates), as well as vitamins, minerals, and a variety of other plant and animal compounds. Digestive enzymes, primarily produced* in the pancreas and small intestine, break down our food into nutrients so that our bodies can absorb them.

*They’re also made in saliva glands and stomach, but we’re not going to focus on those here.

If we don’t have enough digestive enzymes, we can’t break down our food—which means even though we’re eating well, we aren’t absorbing all that good nutrition.

That makes sense. Now what would prevent your own digestive enzymes from working properly?


  • Low-grade inflammation in the digestive tract (which can be caused by “food allergies,” intestinal permeability, dysbiosis, parasitic infection, etc.) can lead to deficiencies in digestive enzymes.
  • Aging has been associated with decreased digestive function, though I personally wonder if this is a result of aging, or aging badly.
  • Low stomach acid—we’ll talk about this more in a future article, but if you have low stomach acid, it’s likely that you won’t have adequate digestive enzymes either.
  • Chronic stress. This is the most common reason for digestive enzyme problems. Our body has two modes: sympathetic “fight or flight,” and parasympathetic “rest and digest.” When we’re in “fight or flight” mode, digestive is given a very low priority, which means digestive function (including digestive enzyme output) is dialed down.  Chronic stress= constant “fight of flight” mode = impaired digestive enzyme output.

Read the rest of this great primer on digestive enzymes here.

Does This Have Anything to Do with Heartburn?


Digestive enzymes help us actually absorb the nutrients in the food we eat. Check. But if digestive enzymes are doing their job, then why would anyone have to experience hearburn?

Chronic heartburn, often referred to as GERD (gastroesophogeal reflux disease), is 

when someone suffers from a bout of heartburn, acid in the stomach essentially rises into the esophagus following a spontaneous lapse of the lower esophageal sphincter. Although the stomach lining can inherently withstand the caustic digestive acid, the esophagus has no such protection.

So what would cause stomach acid to rise?

When we eat a high carbohydrate diet, our digestive systems can become overloaded with their breakdown. (Remember, of course, that our systems aren’t evolutionarily designed to consistently handle the common 250-350 grams of carbs per day). The malabsorption of carbohydrates in the small intestine (the seat of many digestive ills) can result in a damaging overgrowth of bacteria. As anyone who’s suffered from digestive bloating knows, gas is created in the process and can be excessive when something is awry. According to Robillard’s theory, the gas “pressurizes the upper digestive system,” which sets in motion the reflux mechanism. Robillard, a long-term GERD sufferer himself, reports being fully cured by adopting a low glycemic diet.

For a more comprehensive look at solutions to this condition, read the full article here.

LAMB SLIDERS WITH GINGER-CILANTRO AIOLI

By: Sarah Fragoso. Sarah is a best-selling author, trainer, mother of three, and blogger at Everyday Paleo. This recipe was originally published on Everyday Paleo in March 2013.

"I have to say I was really impressed with this one; the taste and texture of the sweet potato bun along with the flavors of the lamb and ginger-cilantro aioli was delish! I hope you and your family enjoy this as much as we did!" 
- Sarah Fragoso, Everyday Paleo

LAMB SLIDER INGREDIENTS

2 pounds ground grass fed lamb
1 teaspoon sea salt
1 teaspoon black pepper
2 garlic cloves, minced
1 tablespoon bacon fat
Garnishes for sliders; romaine lettuce, red onion, Roma tomatoes and dill pickles

LAMB SLIDER INSTRUCTIONS

1. Season your grass fed lamb meat with the salt, pepper and garlic; mix together and with your hands and create your sliders. We made a total of 12 sliders, about 1/2 inch thick and about 4 inches across (more of an oval shape to fit the “bun”).

2. Heat the bacon grease in a large skillet over medium high heat and cook the sliders for about 3-5 minutes per side. Lamb cooks quickly, so watch closely and do not overcook! Overcooked lamb tastes too gamey in my opinion. 

SWEET POTATO "BUN" INGREDIENTS

3 medium to large white sweet potatoes peeled and sliced 1/4 inch thick (lengthwise), a good knife will come in handy here.
Sea salt, garlic powder, pepper, oregano, italian seasoning

SWEET POTATO "BUN" INSTRUCTIONS 

1. Preheat oven to 375.

2. Lightly season sliced white sweet potatoes with sea salt, garlic powder, pepper, oregano and italian seasoning. Place sliced sweet potatoes on a baking sheet that is lightly coated with coconut oil and bake at 375 for approximately 10 minutes, then flip them over and cook for another 10-15 minutes or until done.

3. Let finished sweet potatoes rest for a few minutes

GINGER-CILANTRO AIOLI INGREDIENTS

2 tablespoons minced cilantro
Juice of 1 lime
1 cup homemade mayo
1 teaspoon diced jalapeño
1 teaspoon grated fresh ginger

GINGER-CILANTRO AIOLI INSTRUCTIONS

1. Mix all ingredients togther in a bowl.

CHOCOLATE “PEANUT BUTTER” COOKIES

By: Taylor Riggs. Taylor is a CrossFitter, modern day cavegirl, and blogger at Taylor Made It Paleo. This recipe was originally published on Taylor Made it Paleo in January 2014.

 "No, silly. These do not have real peanut butter in them. I wouldn’t do that to you. People would get angry. They would call me a hypocrite for claiming to be paleo while eating peanut butter and they would stop coming to my site. So no peanut butter here. But maybe some in my pantry. Whoops." 
- Taylor Riggs, Taylor Made It Paleo

INGREDIENTS

1/2 cup coconut sugar
1/4 cup unsweetened cocoa powder
1 tsp baking soda
1/4 tsp sea salt
1 cup sunflower seed butter (or other nut/seed butter)
1 egg
1 tsp vanilla
1/2 cup Enjoy Life chocolate chunks (or dark chocolate)

INSTRUCTIONS

1. Preheat oven to 350 and cover a baking sheet with parchment paper or grease with coconut oil.

2. Combine coconut sugar, cocoa powder, baking soda, and salt in a small bowl.

3. In a large bowl, combine sunflower seed butter, egg, and vanilla.

4. Slowly add dry ingredients to wet until all are well combined.

5. Stir in chocolate chunks.

6. Spoon rounded tablespoons of batter onto baking sheet and flatten each with the back of a spoon.

7. Bake for 10 minutes.

8. Remove from oven and allow to cool on baking sheet for 5 minutes before removing to a wire rack to cool completely.

9. Eat your nut free heart out.

 

The Basics, Sleep and the 90%

Everyone are searching for the edge, but 90% of your results are going to come from doing the basics, both regularly and well. The basics include (and aren't limited to):

- A well balanced and high quality diet
- Regular exercise
- Engaging in low intensity, stress reducing activity (casual walks, light swimming, at the park with your kids)
- 3% of your bodyweight + 1L per hour of exercise of water per day.
- Supplementing with essentials that may be lacking in your regular diet or lifestyle (Omega 3, Vitamin D)
- 8 hours of sleep per night

Sleep is a contributing score to your Paleo challenge points system, but it's a lot more important than gaining a few extra points. From a performance side - you can't recover as efficiently, and therefore perform again well. Testosterone levels will be down, and cortisol levels will be effected. Cortisol is a hormone that controls metabolism, immune function, blood pressure levels and inflammation control, among others. All crucial for both fat loss and performance.

Some basic steps to improve your sleep:
+ A magnesium supplement with your dinner
+ Stretch before bed
+ Sleep in a room with no artificial light (LEDs, street lights, phone that emits light)
+ Try to eat 2 hours before bed
+ Live like a caveman, when its get's dark go to sleep, wake up when it starts getting light. (An efficient sleeping cycle should wake you up at the same time every day).

If your looking for some greater depth into potential sleeping problems/solutions, this article has some ideas.

Be careful, that extra work your doing may be doing more harm then help. So if your serious about your results, improve your basics first and everything else will fall into place. Instead of watching another Simpson's re-run, get to bed (unless it's the Monorail episode).

Jenna's Paleo Resource

Jenna, a member at SXF Nedlands and also a writer has kindly provided us which a pretty comprehensive Paleo Resource.

This includes a 'What is and why Paleo' intro, food prepping information and also some great recipes that have been tried and tested by herself.

Jenna's Paleo 'how to' and recipes 

You can get more Paleo, food and health ideas on her website at her Instagram account @jennafelicity

Fish Oil (or Omega 3) Supplementation, why and how much?

Fish Oil is one of the few supplements with evidence behind proven and significant benefits. 

When you select a Fish Oil supplement, make sure you know what your looking for. Total mg doesn't tell the story, your looking for the total EPA & DHA content. Generally the higher ratio of DHA to EPA signifies the greater quality.

Pure Pharma is up to 10 times times denser than your standard pharmacy Omega 3 supplement. Which means your don't need to take as many. (Taking 5 big caps per meal isn't fun). 

Your fish oil servings can be dictated by your own personal needs. If your body stores a lot of fat, (Omega 6) you want a higher serving of Omega 3 to even out this balance and help your body process this stored fat. If your activity level is higher than average you also need a higher serving. These categories would be suited towards the 3 caps a day.

If your take your fish oil regularly, are quite lean and also get some good Omega 3 servings within your diet, you could start to decrease your daily servings.

Flaxseed Oil instead? Flaxseed is an inefficient source of Omega 3, it comes in the form of a short chain Omega 3, which to be utilised as effectively needs to be digested (generally by something else) then consumed again.

Pure Pharma not only being of the highest quality and purity, supports CrossFit and CrossFit athletes.

If your goal is aesthetic, performance or assisting functions such as brain and joint health, a Fish Oil supplement is a great ally.

Paleo Resources

FAQs, Science & General Paleo Info:

The Paleo Diet - Loren Cordain The guy who pretty much started the Paleo lifestyle

Robb Wolf Can answer some more hard to answer questions and is pretty funny

Marks Daily Apple - Mark Sisson Lots of great articles and FAQs on specific topics

Whole 9 These guys run regular challenges and are great for trying to adapt Paleo as a lifestyle.

 

Food and Recipe Guides:

Primal Plate

Paleo Comfort Foods

Nom Nom Paleo

Civilized Caveman

Feel free to post any other resources you use in the comments...

Paleo Challenge FAQ, what do you want to know?

Due to the Paleo Challenge being held between 2 gyms, in the middle of the week and having a lot of people participating in the challenge having done it before - we are going to switch things up little.

This time we are inviting everyone to email in with any questions at all they may have in regard to all things Paleo and the challenge. Please feel confident to ask any questions no matter how silly you think it may be, generally these are the same questions many people are all wondering about. We won't publish who asked each question.

Email all questions through to jason@southernxfit.com and we will do our best to answer them all and publish the answers for everyone to see. Email in your question as soon as possible as we want to have the FAQs posted up by the start of the challenge.

What are your questions?

What are your questions?

Upcoming SXF Paleo Challenge for May

Here are some specific details regarding how the challenge will run and some new and improved changes.

The challenge will start Thursday the 1st of May. That will be the day you start eating Paleo. The Challenge will end Friday the 30th of May.

paleopointssystem.jpg

The workouts will be on the day before and first day of the challenge. The day that we require people to get their measurements done, weighed, fat percentage and photos taken will be the 1st and the 30th. After all our classes both Willeton and Nedlands will be having a brief Phat (Paleo chat) to answer any questions for new Pallengers (Paleo Challengers) or people with additional questions. The workouts will be re done on Thursday the 29th and Friday the 30th of May. Thursday evening or Friday morning will be the times to redo your measurements and photos.

The entry into the challenge is $25 which includes a before and after measurements, photos and body fat readings. You get a booklet with detailed information about the science and tips for eating Paleo. This booklet also doubles for a food diary which is required for the points system. Also some additional Paleo information material and before and after photos taken. You will also be given access to a private Facebook group where you can ask questions, get motivation and grieve over missing coffee. Only participating Pallengers will be in the group.

There will be 4 different prizes available for 4 different categories - Biggest transformation, performance award, points award and people's choice award. I have attached the points system.

If you have any questions please comment below. May the Paleo be strong with you.

Day 11 -Steamed Prawns Served With Mango and Avocado Salsa-

Serves 2

600g Whole Large Steamed Prawns

Peel and Devein (remove poop tube)

 

2 large Fresh Mangoes (diced)

2 Avocado (cut into chunks)

1 Red Onion (diced fine)

1 Red Chilli (finely chopped)

1 Lemon

 

Gently Mix all Ingredients, don’t over mix it will turn to mush.

Place Salsa on plate Prawns on top.

Squeeze lemon juice all over.

 

Enjoy.

Day 10

By now hopefully we are on track and have a good understanding of what we can and can't eat. Experiment with stuff now, mix stuff together and throw in a few spices here and there.

It is great to hear that everyone is doing some of there own research as well. Own your body and tell your mind/stomach that you don't need that chocolate or that sugar filled drink just as you have told your limbs to pick up that bar one more time or to punch out that last push up during a WOD. Compare what you are going through now to what you have gone through in a WOD or even life and ask yourself is it really that bad, is it really that hard or am I being a big sissy?

The Weekend

The weekend is apon us and there has been alot of talk about what to do and how hard it is going to be. Use this time to experiment with some things, don't think too much baout food and you all should do well.

 

Pear and Blueberry Crumble

Ingredients:

12 Pears

150g Blueberries

1 Lime

250ml Water

50g Almond Flakes

50g Hazelnuts

50g Desiccated Coconut

Method:

Peel Pears.

Remove Core and Woody bits

Cut Each Pear half into about six pieces

Put Pear in a pot with waer and bring to the boil.

Once boiling turn down to a gentle simmer and cover

Cook for about 10mins with the lid on

Remove Lid add Blueberries

Cook for a further 15 mins with the lid off

Until Pear starts to break down and go a bit mushie

Zest and Juice the lime, then add to pot.

Cook for 2 mins

Scoop out into oven proof dish

Combine Crushed Hazelnuts, Coconut and Almonds

Sprinkle on top

Bake @ 180 until crumble is nice and golden.

Day 5 -Flexible Frittata-

In a large non-stick fry pan:

50ml Extra Virgin Olive Oil

8 Swiss Brown Mushrooms

1 Brown Onion

1 Red Capsicum

1 Yellow Capsicum

4 Asparagus Spears

1 Handful of Flat Leaf Parsley

8 Large Free Range Eggs (Scrambled)

Sautee all ingredients in olive oil, add eggs and bake at 180º until just cooked.

About 15 minutes

The Flexible Part comes with the ingredient list, if you don’t like it leave it out. If you have a favourite, add it. Spinach, Zucchini, Chilli, Garlic, Carrot, Pumpkin, Avocado, Herbs