"Do You Suffer From Diet Rage???"

This article was sent to me today. It is particularly appropriate since my class, at the Crossfit Gym I belong to, is having a challenge. Each class is going to compete with each other to see who can get the most "fit".  Of course the word "fit" has many definitions but for this particular challenge it is going to include body measurements, workout performances, and fat loss. 

I think that it is entirely possible that any or all of us could at some point during this monthly challenge suffer from "diet rage". I certainly know that I have been guilty of it in the past.

Here are a few of the bullet points and important suggestions:

• "Pay less attention to how much further you have to travel. Stop asking yourself "are we there yet?" You’ll get there when you get there. Instead, look at the scenery, think about life, carry on a conversation, sing along with the radio, or simply be thankful for how far you’ve come.
• The journey is always more fun with a passenger. Have you asked anyone along for the ride?
• You know the route you need to take to reach your weight loss goals. It’s already mapped out. As long as you stay pointed in the right direction, you’ll get there. Even in the worst traffic jams, you still get to your destination at some point. It’s the same way with dieting – just a matter of time. It may take longer than you first expected, but you will get there.
• There will always be periods of stopping and starting. It’s something that you should just anticipate and allow for. No use getting upset or stressed about not making progress. It’s a normal part of the journey.
• Sometimes, you’ve just gotta go with the flow of what’s going on around you. Life can present some situations that you really can’t do anything about. When that happens, staying straight and steady – doing the best that you can – will keep you on track and sane. In traffic, impatient people stop, change lanes, weave in and out of other cars, driving themselves and everyone else crazy – and in the end, usually don’t get any farther along than you do by staying put and going with the flow.
• Shortcuts never work.
• Driving too fast is dangerous. That’s why they call it "crash" dieting. Slow down, take what life gives you, and make sure you arrive at your destination in good health."

 I encourage you to read the entire article ,  http://www.sparkpeople.com/resource/motivation_articles.asp?id=346.  There are some very simple and smart hints to take away from it.

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Competition Fueling-What is the BEST Way to Fuel for the "Open"?

Fuel For Fire Chefs Rob Gilfeather & Ryan Leker Discuss Competition Fueling

by Fuel for Fire (Notes) on Wednesday, March 13, 2013 at 11:35am

After all your training, and modifying your diet and lifestyle, the key to the day before/of a race or competition is don't eat anything new. You've spent months figuring out what works best for you, now's not the time to take a page out of your runner-buddy's book and start slamming fettuccine alfredo.
Day Before: 1) Hydrate with water to satisfy thirst all day long. The recommendation is 1oz/kg body weight or roughly 1/2 your body weight in ounces. A 200lb person needs 100oz water. That’s a minimum! Consume AT LEAST that much water.

2) It is very important to get some carbohydrates in you the day before. Sweet Potatoes and low GI fruits, like apples, berries and grapefruit are good if you’re sticking to a paleo diet, but rice, bread and pasta are ok just for today too. (You never know what Dave Castro has planned for the CrossFit Opens and you'll want to make sure you refill your glycogen stores!)

3) Last meal of the day should not be too large, eaten 2-3 hrs before bedtime, especially if you are competing in the early morning. Should contain mostly carbohydrates and some good lean protein (chicken breast is good choice), very little fiber and little to no fat.

Day of: 1) If you are competing first thing in the morning, do not eat anything up until 15-10 minutes before. At that point, consume about 15-30g carbohydrates with 7-15 grams of protein. 1-2 Fuel Packs depending on your body weight and tolerance for food will satisfy this. However, if you typically train on an empty stomach, it's probably best again not to try anything new.

2) If you are competing later in the day, eat the pre-workout solid meal of your choice no less than 3 hrs before. This will give you enough time to digest the solid meal and clear the gut. Hydrate as necessary with water to satisfy thirst.

3) 10-15 minutes pre-competition, follow the above protocol #1 based on personal tolerances. If you don’t feel comfortable eating closely to competing go with some easily digestible carbs and protein 2hr-30min before the workout like a Fuel Pack, which settle nicely in the tummy.

Post-Competition: Immediately within 10-15 minutes, replenish muscle glycogen and reduce protein breakdown, reduce fat storage, reduce muscle soreness and start the recovery process with an appropriate recovery beverage that contains 3 parts carbs to 1 part protein. A recovery shake combined with a Fuel Pack will satisfy this in that critical recovery window. Fuel Packs provides both fast acting carbs, quality protein and hydration all in 1 package. 

1 Hour Later Post-Competition: Back on the paleo wagon or following your normal diet with a solid food meal loaded with antioxidants. Lean meats, nutrient dense, veggies, and plenty of water.

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Reduce Your Sugar Intake and Reduce Your Risk of Cancer!

The title of this post is just one of the hypothesis's put forth in the 60 Minute Television program that was shown on April 1st,2012.  "

sugar in soda!

Specifically, on "60 Minutes," Dr. Gupta will tell viewers:    

"New research coming out of some of America's most respected institutions is starting to find that sugar could be a driving force behind some of this country's leading killers."

To see the entire segment click here>>>

Additionally, take a look at this article outlining some foods that you may or may not know have sugar in them.
15 Surprising Sources of Added Sugar
Written by Lauri Watson, SparkPeople Contributor

"Sugar (in many forms) may be hiding in a lot of your favorite foods without you even realizing it. Of course it's in candies, cookies, and cakes, but there are also many "hidden sugars'' added to condiments, drinks, "healthy" snacks foods, and many other surprising items you might eat every day. Here are 15 of the top ''added'' sugar offenders." Click here for the slideshow

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