I can eat all of that?!

I can eat all of that?!

10 May 2016

Let’s do this thing CCF Crew!

This week, as we "ease into" our Nutrition Challenge, we are going to be looking at the specific foods we should be eating during this 21 day period in order to set ourselves up for success and along the path to a balanced, healthy and sustainable relationship with food.
For the next 21 days you will be focusing on making good food choices - there is no need to measure or weigh your food or count your calories. Stick to plan and reap the rewards. Commit - its 21 days. Be a grown up.

So how should you eat? Simple recommendations to follow are:

Ladies, aim for palm size portion of protein at each meal. For veggies like carrots, broccoli, cauliflower etc - think fibre rich carbs - aim for about a fist worths of colourful goodness. Your starchy carbs like fruit, sweet potatoes etc should fit into your cupped hand. Fats should be the equivalent of your thumb.

For women:

  • 1 palm of protein dense foods with each meal;
  • 1 fist of vegetables with each meal;
  • 1 cupped hand of carb dense foods with most meals;
  • 1 entire thumb of fat dense foods with most meals.

Gents, double that up.

For men:

  • 2 palms of protein dense foods with each meal;
  • 2 fists of vegetables with each meal;
  • 2 cupped hands of carb dense foods with most meals;
  • 2 entire thumbs of fat dense foods with most meals.

Remember this is a starting point and you will need to adjust accordingly - listen to your bodies cues. If you are hungry: eat; if you are full: stop. DUH. Protein, carbs, fats? Uh what foods are classified as that Coach? Take a look at the following infographics which will break down your different approved food sources based on their predominate macros as well as those we want to stay away from.   Screen Shot 2016-05-08 at 1.30.27 PM   Screen Shot 2016-05-08 at 1.29.06 PM If you have already completed a Whole30 and have established what works for you regarding your eating habits our recommendation is to stick to plan and clean things up... If some sugar or Jason's Doughsants have begun to slip in, why not weed them out. Your glass of wine isn't helping your Saturday early morning Barbell Club sessions nor is it revealing dem abs.. ;) For you seasoned CCF Members you should begin focusing on simple nutrient timing. Starchy carbs aid in recovery and give you energy so you would want to eat the majority of these guys around your workout. I know Oreos seem pretty appealing but a banana does a better job and wont rot your teeth. For example if you train in the afternoon, throw in some sweet potato at dinner or if you are training in the morning munch on a fruit salad after you have had your eggs. The idea is to eat the bulk of your carbs around your training so pre WOD could be similar but lighter. (No puking in the chalk buckets please). The super simple template to work off:

  • Eat enough protein at every meal
  • Eat your starchy carbs including fruit around your training.
  • Fats at most meals but majority to be had in the meals further away from training.

So there you have it folks some simple recommendations and guidelines to help you become the best version of yourself. You put all the hard work into your training, so why not really capitalise on it? Go forth, eat something delicious yet nutritious and smash this challenge. Coach Tash CCF Nutritional Advisor ------------------------------- This is the first in an 8 week series of articles that will help you improve your healthy eating habits. They are meant to be a guide and a support, but just like anything you need to figure out how it works for you. You can still enter the CCF Eat Healthy Challenge this week if you are keen on improving your body composition and stand a chance to win some epic prizes AND cash by doing so over this 8 weeks - check out the details for measurements and entry here: CCF Eat Healthy Winter Challenge 2016 2016_01_14 cape crossfit email banner v6