Coach J's Diet and Nutrition Advice

Have you seen Paleo Magazine?  If not, it’s time to get your hands on a copy.

This great new publication is useful and well-designed. The monthly magazine is chock-full of great content, written by many of the authors we all know and love. In any given issue you might find articles from the following contributors:

• Diane Sanfilippo – “BalancedBites.com”
• Tyler Miles – “Average Joe Paleo” 
• Adam Farrah – “Practical Paleolithic.com”
• Sarah Fragoso – “EverydayPaleo.com”

A recent issue featured a wonderful interview with Robb Wolf, author of “The Paleo Solution.” You’ll also find some great recipes in the magazine and on their website.

Lis and I subscribed. I highly recommend this magazine for any serious CrossFitter with cravings … cravings for more knowledge and information about how to manage good nutrition.

~Article contributed by Skip Lineberg

I just got my “doors blown off” on a WOD. That’s not too unusual, but the person who did it is someone nicknamed “Crash.” More about the nickname later. This is the story of Michele Rippe’s CrossFit journey, a story that clearly shows anyone can do CrossFit and benefit from it.

I’ve known Crash for about two years. When she first came to Firebreather Fitness, she was perhaps a little timid. She explains, “I reluctantly agreed to work out at FF with a co-worker who had been there a couple of times.  When she first asked, I remember telling her, ‘No way…that place looks CRAZY.’  She continued to talk to me about it, and I finally agreed to check it out with her just so she would quit bothering me.”

Over the years, I’ve seen her grow and flourish, gaining strength, agility and confidence. In fact, Crash recently entered and competed in the 2012 CrossFit Games Open. Through dedication, diligent effort and application of the tips and principles taught by the coaches at Firebreather, Crash has come a long way.

Coach Wally provides some insight about Crash’s transformation: “Crash is very consistent, and is usually at the box 4 – 5 days a week. She always focuses on form and technique, and she knows what weight to use to push herself to her limits.”

So how did she earn her unique CrossFit nickname? During her first couple months, Michele was working on mastering kipping pull-ups. Perched atop a plyo box, she was practicing the kipping motion, while holding onto the pull-up bar, utlizing a jumping motion. She became so engrossed in the lesson and the movement that she forgot to keep holding onto the bar. A nasty landing ensued, one that left her with some pretty magnificent scrapes and bruises on her lower extremities. This type of incident did not happen just once…but several times! Another fall from the bars, combined with few other episodes of “clumsiness” and Michele was dubbed “Crash.” The nickname stuck, and she now wears it like a badge of honor!

FF: What sort of change or result were you seeking when you began FF?

Crash:  I began to realize that I was getting more sedentary in my life, and it was starting to show in the way my clothes were fitting. I wasn’t necessarily looking to lose weight,  although I knew I was carrying a few extra pounds, but I definitely wanted to get into shape and tone up.

FF:  Please tell us a bit about your background in sports or fitness.

Crash:  I wasn’t an athlete in school, but I had always been active. However, I had gotten to the point that there was very little activity anymore. I had thought about joining a gym a time or two over the past years, prior to FF, but knew I would be wasting my money. I had already purchased a few workout programs for home and only committed to using them for a few months before I stopped. (That elliptical machine is a great place to hang clothes!) I would always find a reason not to workout when I would get home from work.

FF:  When did you know CrossFit was a fit for you?

Crash:  After working out for just a few weeks, I was addicted. I felt better and met a lot of great people. All of the coaches took their time to make sure everyone utilized proper form to prevent injury. Where else are you going to get that kind of one-on-one attention and feel like you are part of a family?

FF:  What’s been the most gratifying thing you’ve done or achieved since you started CrossFit?

Crash:  There are so many things that I have achieved since joining FF. I can do pull-ups without a band, although I wasn’t so sure about that when I first started…that’s how I got the nickname “Crash.” Let’s just say, I always remember to keep hold of the bar now, no matter what.  I just ran my first 5k, and ran the whole way.  I never thought I would want to or be able to do that.

FF:  How are you different today, compared to when you first walked through the doors of Firebreather Fitness?

Crash:  I have definitely transformed my body. I try to educate others who ask how I have done it. You have to be willing to make changes to your life, but they are for the better.

FF:  Let’s talk about your nutrition. How do you plan for good nutrition?

Crash:  Breakfast is easy, usually a protein drink of some sort, 3 strips of bacon, and some fruit of some kind, usually blueberries, strawberries or raspberries. Sometimes I’ll fix scrambled egg whites and wild mushrooms with a little shredded cheese.  Lunch usually consists of a salad and either tuna (I hate tuna, but try to eat it at least twice per week…so those days are a challenge) or some cheese or some other kind of meat.  Dinner usually consists of a post-wod protein drink (Progenex) and a piece of fruit when I get home. It’s usually about 8PM by the time I get home for the day, and I don’t feel like eating a full meal, just something quick.

FF:  Do you struggle with your diet? Are there any “trigger foods” you just can’t resist?

Crash:  Weekends are the hardest. Spending time with my family sometimes makes it challenging, but we try to fix a healthy meal. There are just some things that I normally wouldn’t eat (like potatoes) that they won’t give up. My trigger foods are popcorn and potato chips. I can pass up sweets all day long, but if I smell popcorn, I’m done. I crave the salt. I’ve tried to replace that with various things like salted almonds, but sometimes it’s hard.

FF:  Do you like to cook? How do you shop and do you plan meals ahead for the week?

Crash:  I love to cook; I just don’t like to clean up the kitchen afterward. So, I try to plan for the week and fix things that I can take for lunch a few days each week. I tend to eat a lot of salads for lunch. I’ve always been a fairly healthy eater, so it wasn’t a big change for me…just more minor changes to the food choices.

FF:  What is your favorite WOD (workout of the day)? Do you have a least favorite?

Crash:  I think favorite is a strong word, but I would have to say I don’t grimace when I see Annie, Nancy, or Cindy.  My least favorite is anything with thrusters and burpees…especially when they are together.

FF:  What advice would you give to a newcomer?

Crash:  My biggest advice is to have an open mind. Also, always remember that every movement is scalable.

Reading her words, you can’t miss Crash’s positive, receptive attitude. It’s a huge factor in what has transformed Crash not only into a better CrossFit athlete but a stronger, more agile woman with more endurance. Coach Cameron Cline sums it up:  “What an amazing transformation Crash has made! She has progressed from Crash-ing off the pull-up bars to doing big sets of kipping pull-ups with ease. Crash never quits. She always pushes herself no matter what she’s doing at the box, and she does it all with a smile on her face.”

Back to that recent WOD where I got my doors blown off: the WOD was Annie, and I was having one of my best days. In fact, I had a PR on Annie that day. Yet, despite all that plus the fact that I have about two years’ more experience and tranining under my belt, Crash beat me by a full 30 seconds! Congratulations, Crash – on all that you’ve achieved.

~Contributed by Skip “Tin Man” Lineberg

As always, we encourage you to post your meals or nutrition questions to “Comments” below. While you’re at it,  be sure to leave a little message for Crash.

These scrumptious delights are a cross between a hash brown and a pancake.  Now before you get scared that you might be ingesting too many carbs when you eat these, calm down.  One large sweet potato will yield approximately 9 “cakes” so you should be well within your carbohydrate range for a meal.

This recipe is simple and easy.  I serve them at breakfast with some farm fresh eggs and meat on the side.

Ingredients:

• 3 eggs
• 2 tsp coconut flour
• 1/2 tsp cinnamon
• 1/4 tsp ground ginger
• 1/4 tsp salt
• 2 cups shredded sweet potato ( I usually just use one large).  Use the shredder attachment on your food processor.
• Coconut oil for frying

Beat the eggs with the coconut flour and spices.  Mix in the shredded sweet potatoes until well combined. Heat the coconut oil over medium heat (approximately 1/8′ high for shallow pan frying).

Spoon mixture into pan in desired size “cakes”.  If you heap the mixture they will not get done in the middle.  Try to keep them relatively flat.  Cook on each side until browned.  Add more coconut oil as needed.

Ok – on to the recipe. Yesterday I hardboiled some eggs to have on hand ( I usually keep a half dozen in the fridge to grab and go). I also had some sausage on hand from Little Brown Cow Dairy in Monroe County. If you are using prepared sausage instead of buying ground pork and adding the spices, make sure it is free of MSG. In that case, you only need 2 ingredients – sausage and eggs. I used a little less than a pound of sausage and 6 peeled, hard boiled eggs.

We’ve had a lot of requests to repost this amazing recipe which Tin Man affectionately refers to as

“Sausage and Squash Oh My Gosh!”

Ingredients

• 1 cup slivered almonds
• 1 pound bulk sage sausage
• 2 tablespoons butter
• 3 tablespoons minced garlic
• 1 red onion, sliced in half moons
• 1 large butternut squash, peeled and diced into 1/2-inch cubes
• 1/4 cup chicken stock or free range chicken broth
• 4 cups baby spinach leaves
• 1/2 cup dried cranberries
• 1 tablespoon chopped parsley leaves
• 1 teaspoon kosher salt
• 1 teaspoon cracked black pepper

Directions

In a large deep saute pan over medium-high heat, add the almonds. Toast, tossing frequently, until lightly browned, approximately 1 to 2 minutes. Remove the almonds from the pan and set aside.

In the same pan, add the sausage. Cook, while breaking it up with a wooden spoon, until browned through, about 5 to 6 minutes. Remove the sausage to a paper towel lined plate to drain. Add 2 tablespoons of butter to the pan and let the butter brown for 1 minute. Add the garlic and onion and cook until softened, about 1 to 2 minutes, then add the squash. Cook until the squash begins to color, about 5 to 6 minutes. Stir in the chicken stock and continue cooking until the squash is tender, about 10 to 12 minutes. Add the spinach, cranberries, parsley, salt and pepper and toss to combine. Return the sausage and the almonds to the pan. Toss well and heat through. Transfer the mixture to a serving bowl and serve.

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• eating the proper amounts of macronutrients (protein, fats and carbohydrates
• how to keep your blood sugar under control
• eating to reduce inflammation
• inding healthy and filling “convenience” foods
• stocking your pantry with the right staples

Jimmie Jordan looking serious at the Holiday Cooking Class!

Choose from 2 dates: Sunday, March 11 or Tuesday, March 20. Classes are held at Fergusons kitchen and bath showroom from 6-9pm.  Price is $65, Firebreathers can attend for $55.  Email me at lisalineberg@gmail.com to reserve a spot.

• 3-4 cups brussels sprouts
• 2 cups red grapes
• 2 T fresh sage, chopped
• olive oil
• pepper
• sea salt

Preheat oven to 450 degrees. Cut off brussels sprouts stems, remove any dirty/outer leaves then quarter. Toss all ingredients together. Cover sheet pan with foil. Roast for 20-25 minutes until tender and carmelized, stirring halfway through.

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Cooking Class February 12

“Get the Most Bang for your Nutrition Buck”

We will be cooking again at Fergusons Kitchen showroom, Sunday February 12 from 6-9pm.  This is the same class that was held last week so Lane, Rosie and Jason can give you the scoop on it!  The dishes we prepare will be devoid of grains, refined sugar,and processed ingredients, and they will be loaded wtih protein, vitamins, minerals and healthy fat.  Cost for the class is $65 but Firebreathers only pay $55.  To register or get more information contact me at lisalineberg@gmail.com.

Eleven Strong Champions - Team A(wesome)

In case you missed the Firebreather Fitness event on Saturday, Jan. 7th, the winner of the Eleven Strong Team Challenge was Cutter Team A. The team was comprised of four dedicated individuals who demonstrated teamwork, focus and commitment over the course of the 11-week Fall challenge.

• Lane Legg – team leader
• Annamarie French
• Scott French
• Rosie Smith

Along with some pretty substantial braggin’ rights, Team A (known amongst themselves as “Team Awesome”) received a trophy and prize package valued at $160/person. Included in the prize package:

• Progenex gift certificate
• One-year subscription to the Crossfit Journal
• Paleo/primal cooking class
• FF T-shirt
• Nutrition plate
• Other fun stuff

Firebreathers James Atkins and Penny Sisk were mentioned for their outstanding individual progress. Both have achieved amazing physical transformations over the past four months.

What did they do to deserve victory? Over the course of the 11-week challenge, together they grocery-shopped, dined, saw a movie (and ate healthy snacks) and participated in team WODs and throwdowns.

Here’s their wining team “resume,” as prepared by team leader Lane Legg:

We will be announcing the winners (winning team) of the 11-week challenge on Saturday, January 7th, at the Firebreather T-shirt Exchange Party. Be there to claim your team prize, or to congratulate the winners. See you there!

Until then, feel free to post your meals to “Comments” below. Or, let us know: what’s your biggest nutrition challenge or question as you enter 2012?

In case you missed it, there was an interesting item on the CrossFit main site addressing sleep and caffeine. Several CrossFit athletes were sharing thoughts and experiences about sleep and how it affects their performance, mood, recovery and general well-being. They also discussed caffeine consumption in the same regard. Here’s the link to the video clip. (Credit Again Faster Equipment for this content.)

If you want more information about sleep and athletic performance, we’ve got y0u covered.  (Sleep… covers… get it?)

June 26, 2010 sleep article

 ~~~~~~~~~~ 2011 FF Fall Challenge: Eleven Strong – Final Instructions ~~~~~~~~~~~

As a reminder, the Challenge ended on Friday, Dec. 2. Yes, you can take a (short) break from food journaling. All Challenge contestants still have a few final duties: reporting of your individual information to your team leader. Please be aware that your team leader has to meet a deadline of Sunday, Dec. 11 for submission of your team’s performance resume. If you haven’t already done so, please send the following to your team leader on or before Friday, Dec. 9.

Feeling overwhelmed by the upcoming holidays?   Come to the Healthy Holiday Cooking and Beyond class to help ease some of the stress.   We will cook some amazing foods together and then taste their deliciousness. You will also go home with leftovers, some amazing spice rub, a book full of recipes, and a wealth of nutrition knowledge – gifts to last you much longer than the holidays!

Coach Lis will deliver solutions to all of your holiday dilemas:

• Brunch for visiting relatives
• Christmas Party Foods
• Baked goods to give away to friends and family

Of course everything will be grain/gluten free but full of taste. 

~~~~~~~~~~~~~~~ Fall Challenge Final Instructions ~~~~~~~~~~~~~~~