Coach J's Diet and Nutrition Advice

Archive for the ‘Post Your Diet Here’ Category

As we approach the halfway point of the Firebreather 12-Week Challenge, it’s time for a pit stop. What happens when the driver pulls into the pit area and the crew begins their work? They make adjustments, repairs and refills.

Fresh tires, a 1/4 turn of wedge, tank of gas for your car. For you: maybe more protein, more fat, less carbs? So here you are … rounding out Week #6 of the Challenge. What kind of adjustments does your “race car” need?  To find out, ask yourself these questions:

• What have I learned from journaling my food intake? (And what changes have I made from those insights?)
• Do I have a strategic nutrition plan? (Am I eating with a purpose…and do I know how to plan & execute?)
• Have I met with CoachJ or another member of the FF Nutrition Team to review my dietary plan? (Think of CoachJ as your crew chief and us as your pit crew!)
• Have I made any progress since August 1 ? (Am I on track to meet my goals by Week #12?)
• Am I doing anything to support my FF Challenge team members … by way of texting, emails, phone calls or other forms of praise? (What’s one more thing I could do each day to support my team?)

On the eve of your Week #6 pit stop, leave it at this:  it’s time to face the pinch of the skinfold calipers again. The calipers don’t lie–calipers are the truth.

PS – If you fell of the good food bandwagon over the Labor Day holiday weekend (like I did), don’t wallow in shame and misery. Get back on the wagon. Remember: a huge key to success is to shorten your slumps. Stop doing the bad things and begin again doing the good things. (My diet from Friday to Sunday was an embarrassment. Come Monday – I was back to good nutrition, back on plan.)

Shake & bake, Firebreathers!

~Tin Man Skip (and Ricky Bobby)

 As always, post your questions, witty remarks or movie quotations (and meals) to “Comments” below.

On behalf of Coach J and the nutrition team, I am extending a big, warm Firebreather Fitness welcome to all the newcomers! We are glad to have you!

First off–Congratulations on choosing a great program and a great facility. You will not find a nicer, more helpful or more inspirational bunch of people than the folks who comprise Firebreather Fitness. Maybe you’ve already noticed a few things: the positive attitude, the camaraderie, the focused intensity, the excellent coaching, the friendly members.

If you are new to Firebreather Fitness, it is quite likely that you are also new to nutrition. From Zone to Primal …. from glucagon to triglycerides … and from chocolate milk to deadlifts, it can all be quite overwhelming–at first. Be patient. Soak it all up like a sponge. And hang it there, because it will all make sense soon enough.

Imagine it’s your first day on college campus. Like any good orientation guide, it is my duty to share some guidance. The following, then, is our obligatory list of Do’s and Don’ts for all our newcomers (and I bet our veteran tribe members can stand a refresher on most of it, too):

Don’t try to out-train a poor diet. Yeah, you are training like crazy, sweating bucketloads and burning tons of calories. But if you keep on eating like crap (like most Americans, sadly), you will become a muscular, fat person. You will fail to thrive. You are here, busting your a$$–so why not go all the way and thrive.

Doattend the Nutrition Seminars and workshops offered periodically by CoachJ and the nutrition team. You will learn tons–and it’s part of what you’ve paid for.

Don’t stay off the wagon. You will stray from the healthy nutrition path. (Just look at my posted meals for the past 24 hrs. - jeesh!) But learn to shorten your slumps. Get back on the wagon—and sooner. Have a cheat meal, not a cheat weekend.

Dotrack your meals. Keep a food journal and write down every single thing you eat. Do it for three weeks (or 13 weeks – can you say, Firebreather Challenge?).  Calculate your calories, protein, carbs and fat grams. This is not easy; it sucks. But you will learn by spotting insights about bad habits, pitfalls and nutritional mistakes. This learning, especially when it’s through self discovery, is what gives you the power to change.

Don’t sit on a question. If you have a question about nutrition (diet, supplementation, recovery, sleep), post it here on the Nutrition site. Or, feel free to ask any member of the nutrition team. We love working with people, we love to teach and we love questions!

Coach Jeremy Mullins – coachj@firebreatherfitness.com

Coach Carla – carla@firebreatherfitness.com

Coach Lis – lisa.lineberg@gmail.com

Tin Man Skip – skip.lineberg@gmail.com

Do come to this site often. And be sure to post your meals (to comments) daily. The more time you spend here, the more you will learn. When you post your meals, you hold yourself accountable for good nutritional health. Others can learn from your sharing of diet. From the opposite side, take a few minutes to see what foods, recovery drinks and supplements others are consuming; when you see something new or odd, ask about it.

That’s all for now, Newbies. Next – it’s off to the campus bookstore … or maybe the blood lab….

This post was a collaborative effort involving CoachJ, Coach Lis and their typist / lackey, Tin Man Skip.

As always, post your meals and questions to “Comments” below.

It turns out … Mom was right! We all need to feed ourselves with healthy fruits and veggies. Before you Firebreathers go all Paleo, Primal and Warrior on me, I plead that you should take another minute or two and read further.

Okay, the Firebreather Challenge is on! We are in the middle of the fourth week. We’re all training harder and feeding ourselves carefully and properly. And while it is important to get ample protein (for the record, I follow a mainly Paleo / Zone diet), with the rigors of the Challenge, consuming reasonable portions of fresh fruits and vegetables every day is now more important than ever!

At our household, we have subscribed again to a season of farm shares from Fish Hawk Acres. Lis and I were delighted when our first shipment arrived two days ago (as pictured above). Sure, there was the simple joy of getting a box of goodies shipped to our door. But we were also thrilled to know that this week and the seven weeks that follow, we’ll have a stocked arsenal of farm-fresh local fruits and veggies to bolster our nutrition!

Why all the excitement over produce? Here are four important benefits of consuming fresh, nutritious fruits and veggies on a daily basis:

1- Anti-oxidants- Firebreathers train hard. When we do those grueling WODs, especially in summer heat, we break down our muscles. A byproduct of exercising at high intensity is the body’s release of lactic acid and free radicals. Left unattended, such internal “hooligans” can cause extra fatigue, or worse … cause our immune response systems to be weakened. In short, when you train like a Firebreather, you are susceptible to colds, allergies and infections (sinus, throat, ear, etc.). Fortunately, fresh fruits and vegetables are loaded with anti-oxidants that combat the aforementioned “hooligans.” As Coach Lis says, “Think of anti-oxidants as your body’s internal secret service agents. They are programmed to shield you from harm. Those loyal anti-oxidants think nothing of stepping in front of a free radical and ‘taking a bullet’ for the sake of protecting us.”

2- Fiber – Fruits and veggies are loaded with fiber. There are two important benefits to fiber. First, your body expends a great deal of caloric energy to digest fiber, which leads to increased caloric burn. This can help you lose weight. Fiber also provides essential building-block materials to help your cells repair, especially in such extreme conditions as post-exercise recovery and repair.

3- Water- What do you notice when you cut into a tomato, pear, avocado or pepper? Moisture. Fruits and veggies are loaded with water. Eating more of them helps to keep you hydrated. It’s not hard to imagine how this helps you after you have sweated through a five-round met-con or a bout of sled pulls.

4- Vitamins & Minerals – Supplements are great. If you’re taking daily mulit-vitamins and perhaps additional doses of Vitamin D and fish oil (like many of us), you are really helping your body recover from high-intensity workouts. Plus, your helping to maintain a healthy metabolism and avoid inflammation. But I encourage you to add fresh fruits and veggies to your diet. No pill or powder can replicate the vitamins and minerals found in fruits and veggies, especially when they are ripe, local and farm-fresh!

If you want information about farm shares (aka community supported agriculture, or CSA), let us know by posting a comment. As always, we welcome your questions in the comments section, too.

Finally, remember to post your meals to comments. By doing so, you can inspire and inform others, while holding yourself to a high standard of accountability.

This post was contributed by Tin Man Skip.

I saw a commercial today for Kashi Go-Lean cereal.  It was being promoted as breakfast protein that is equivalent to the protein in eggs.  

Hmmmm – the protein in Kashi cereal comes from Textured Soy Protein Concentrate.  Equal to the protein in eggs?  Not quite.  A cup of this cereal has 9 grams of inferior protein, 36 grams of carbohydrates, 12 grams of sugar (equivalent to 3 teaspoons).  And let’s be serious…who eats just one cup of cereal?!  As Firebreathers, we do not consume breakfast cereal (although if I HAD breakfast cereal in my house it would haunt me!!).  But because of the intensity of our training, it is important to examine the protein we consume as it is vital for preservation of all that lean muscle we are building. 

How do you know if the protein you are consuming is of the highest quality? One way is to determine the protein’s biological value (BV). The BV is a measure of a protein’s “usability.” The higher the BV, the greater the proportion of available protein that can be synthesized by the body’s cells. Higher BVs also indicate a greater amount of essential amino acids – those amino acids that the body cannot synthesize or convert on its own and must instead obtain from the diet.

When the BV of foods were first charted – before the invention of protein powders – whole eggs held the spot with the highest BV of 100.  (Therefore, based on the whole egg assigned value of 100, we have an index or a set of  standards by which we can compare the BV of all protein sources, as shown below.)

Biological Value (BV) Table of Protein Food Sources

Whey Protein Isolate = 159
Whey Protein Concentrate = 104
Eggs whole = 100
Eggs white = 88
Chicken / Turkey = 79
Fish = 70
Lean Beef = 69
Cow’s Milk = 60
Unpolished Rice = 59
Brown Rice = 57
Peanuts = 55
Whole Wheat = 49
Soy beans = 47

Where does whey protein come from?

Whey comes from milk protein. 20% of the protein in milk is comprised of whey and the other 80% is made up of casein. Casein is also available as a protein powder, but is less popular due to its lower BV. All whey protein isolates are 90 – 98% pure protein and contain less fat and lactose than concentrates. The whey protein concentrates contain about 70 -85% pure protein. For this reason the isolates are more expensive than the concentrates.

The lesson here: get more of the good protein! If you are not enjoying the gains (or losses) or if your performance has reached a plateau, look at your diet in light of the types of proteins you are consuming.

As always, post your meals and any questions to “Comments.”

This post contributed by Coach Lis.

Here’s a Paleo dish, fit for a Firebreather. It takes about 20 minutes to prepare and 30 minutes to bake. So, in less than an hour, you can cook a tasty tenderloin that can feed you and your family for several days.

Ingredients:

• 14 oz pork tenderloin
• T olive oil
• 1 clove garlic, minced
• 1 1/2 cups fresh spinach leaves
• 1/4 tsp salt
• coarse ground black pepper to taste
• 2 T balsamic vinegar
• 2 T dijon mustard
• 2 sprigs rosemary (1T), chopped

Instructions:

Preheat oven to 425 degrees.  Using a sharp knife, cut meat in half lengthwise, cutting to, but not through to the other side.  Spread the meat flat.  Place tenderloin between 2 sheets of plastic wrap and pound lightly with the flat side of a meat mallet. 

Heat oil in a pan over medium heat.  Add garlic, spinach, salt and pepper.  Stir until spinach is wilted.  Remove and roughly chop.  In a bowl mix together vinegar, dijon (I used honey dijon) and rosemary. Spread 1/2 mixture evenly over tenderloin. Spoon spinach evenly along the inner edge of the pork.

Roll up tenderloin, starting at the spinach end.  Tie meat with string (dental floss also works), first at center, then 1-2 inches from both ends.  spread remaining vinegar mixture over the top of the tenderloin. 

Bake at 425 for 25-30 minutes, or until meat thermometer registers 160 degrees. Then, voila … enjoy! (This recipe was found in “Clean Eating” magazine.)

As always, please post your meals, sleep and any nutrition questions to Comments below.

This post contributed by Coach Lis….with a smidge of assistance from Tin Man.

The Primal Blueprint Cookbook hasn’t let me down.  Every recipe I have made from this book has been exceptional in all areas – from the ingredients to the cooking directions and the amazing flavor.  The actual recipe is for roasted turkey breast, but I found organic whole roasting chickens at Kroger…so I improvised.  

The first thought that came to my mind when I had my first bite of this chicken was,”The colonel has nothing on me!”  The skin is soooo crispy and flavorful!

Ingredients:

• 4-5 pound roaster chicken or bone-in turkey breast
• 3 T unsalted butter
• 1T finely chopped fresh sage ( I used dried)
• 1 T fresh or 1 tsp dried thyme
• 1/4 cup finely chopped fresh parsley
• 1/4 tsp pepper
• 1 tsp salt
• 1 garlic clove, finely chopped
• 1 cup chicken or turkey broth

Instructions:

Preheat oven to 425 degrees.

Gently melt the butter with the herbs, salt, and pepper.  Remove from heat and add the garlic.  Gently pull the skin away from the meat and drizzle a little bit of butter under the skin.  Drizzle or brush the rest of the butter over the top and sides of the meat.

Roast uncovered in a roasting pan for 45 minutes.  Then, add the broth to the pan and continue to roast until the temperature reaches 165-170 (approx. another 45 minutes).  If the skin on the top of the turkey begins to get too dark, lightly cover it with foil.

Remove the meat from the oven and pour any liquid into a saute’ pan.  Simmer the liquid on the stove for several minutes to reduce the liquid slightly.  Slice the meat off the bone, drizzle juices on top and serve.

Let us know how you like this recipe. And as always, let us know what you are eating: post your meals to Comments.

Contributed by Coach Lis.

This is a short, follow-up post to our previous article on sleep. As noted, sleep is a vital part of any fitness or wellness program. For athletes, it enables your body to repair muscles, triggers the production of human growth hormone and helps to balance the body’s neuro-muscular response system (which affects things like timing and explosiveness). So, in short, sleep is vital to athletic performance.

Let’s hear from those who have been journaling / posting their nightly hours of sleep. What have you observed? Have you noticed any changes in your performance at the box? What about outside the box? Any effects on hunger / eating?

And for those who aren’t posting their sleep (or their daily eating) … what’s holding you back?

The Firebreather coaching staff just posted a new 8-week challenge to all of us. I strongly recommend that in addition to journaling your daily workouts and meals,  you also make one additional journal entry each and every day. Log the number of hours of sleep you got the previous night. Get the most out of your challenge–make it a true learning experience! When it gets right down to it, don’t you really want every advantage you can get to help you (and your team) win?!!!

Contributed by Tin Man Skip

As always, please post your observations, questions, suggestions–and most importantly, your meals–to comments.

No, not that kind of bar.

We’re talking instead about the meal replacement bar. You know the type: Zone bars, Oh Yeah! bars, EAS Myoplex bars, Clif bars, Labrada bars, Power bars, Met Rx. The athlete’s best friend, right?

As a guy who used to eat one or two “protein bars” every day, I am writing from experience. Serously, I would crave my afternoon bar with a cup of coffee. When I made the switch to  a mostly-Paleo diet, I was afraid to give up bars. I had no idea what I would use to fill those slots in my daily diet.

Consuming all those bars was not good for me–at all. And I want to share some insights (okay, warnings really) with those Firebreathers and others who have made the commitment to begin to eat a healthy diet. You could be doing all the right things at the box (in the gym) and consuming the recommended volume of calories and protein. But if you’re eating a couple meal replacement bars a day (like I was), you could be signalling your body to retain extra bodyfat by slowing its metabolism and contaminating it with unwanted toxins. 

Beyond the health conscious crossfitter, mainstream America has fallen victim to the lure of meal replacement bars manufactured by the Big Food companies. Some are cleverly disguised and some are emotionally linked to beloved breakfast cereal brands. Have you seen those Special K bars, Snickers energy bars with protein, Dr. Atkins bars and any number of granola bars with some protein added.  The trouble with bars becomes quickly evident when you take a look at what’s inside.

Let’s break down one of my old faves:

Big Colossal Super Cookie Crunch Bar

Trouble Sign #1 -way too much sugar – 26g to be exact. (That’s almost 7 teaspoons of sugar.)

Trouble Sign #2 – soy protein (Nobody needs to eat soy, especially not men. It is an estrogen mimicker.)

Trouble Sign #3 – too much high fructose corn syrup (Causes insulin to spike, which causes us to store fat. It also interferes with the production of collagen and elastin.  Think soft, loose skin.)

Trouble Sign #4 – lecithin – an emulsifier / preservative which helps to keep the bar moist (Genetically-engineered additive that contains plant toxins. Our bodies don’t know how to process lecithin.) This is just one of many artificial additives and preservatives commonly found in meal replacement bars.

The job of a meal replacement bar is to, simply, replace a meal … to serve as a substitute for a meal. Any bar can cure your hunger for an hour. But what are you consuming in that “meal?” Are you getting a healthy balance of protein, carbohydrate and fat? Are you getting a reasonable amount of sugar–or way too much? And what about chemical additives and preservatives? You wouldn’t add those to your home-cooked meal; so don’t accept them in a meal replacement. The bottom line is that you have to read the label on any bar. Be smart and be aware of how much sugar you’re consuming … and how many additives.

Do any bars out there deserve to be consumed by a Firebreather? We’ll examine this question next time. Until then, please continue to post your meals to Comments, as part of your healthy dietary routine.

This post contributed in collaboration by Coach Lis and Tin Man Skip.

Growing up in an Italian household, my mom used to make fried eggplant that was dusted with white flour and Italian spices.  My sisters and I used to stand at the stove and wait for them to come out of the frying pan.   They were delicious!   Have any of you shared a similar experience? 

Well, it seems that eggplant had become non-existent in my current household until I discovered this recipe on the Sweet Cheeks website (yes, it’s totally G-rated). 

 The first time I made the recipe I followed the instructions exactly, but we found it to be a little dry.   After a few modifications, the end result is a combination of eggplant, tomatoes and cayenne pepper that provides a welcome  burst of flavor for your tastebuds!  Below is the “doctored up” Coach Lis version of this recipe:

Here’s a great recipe for July 4th weekend. These brownies are a healthier alternative for a sweet splurge (apologies to Betty Crocker). Coach Lis has made walnut-meal brownies once before (they were delicious!), and I’m trying to talk her into whipping up a batch on Saturday.

Walnut meal is available in many grocery stores, but it’s also easy to make at home in a food processor. Simply use the “pulse” function to grind the walnuts into a fine crumb consistency.

Because the walnut meal replaces the flour that would typically be used in brownies, this recipe is Paleo/Primal-friendly. Plus, it’s gluten-free, so it might be a welcome treat for those with Celiac Disease or other intestinal disorders. Give it a try! Note: this recipe is courtesy of Primal Blueprint Cookbook by Mark Sisson.

 Ingredients

1 3/4 cups walnut meal

3/4 cup Dutch process cocoa powder

1 1/2 tsp baking powder

1 1/2 tsp baking soda

1/2 tsp fine sea salt

2 large eggs (room temp)

1 cup coconut milk (room temp)

1/2 cup honey or maple syrup

2 tsp vanilla extract

1/3 cup extra virgin coconut oil (gently melted)

1/4 cup chopped walnuts for topping

Butter for greasing pan

Servings: 18 2″x3″ brownies

Instructions:

Adjust oven rack to middle position. Preheat oven to 350deg F. Butter a 13×9x2″ baking pan. In a medium bowl, mix together dry ingredients until well blended. Set aside.

In a small bowl, whisk eggs for one minute, then add coconut milk, honey or maple syrup and whisk again. Add melted coconut oil and whisk until wet ingredients are completely blended.

Add wet mixture to dry ingredients and whisk well; be sure to scrape sides and bowl bottom so no pockets of dry ingredient remain. Batter will be thinner consistency than conventional brownies. Pour batter into prepared pan. If desired, sprinkle chopped walnuts on top of batter. Bake 35 to 40 minutes. Allow brownies to cool completely before cutting.

If give this recipe a try, let us know how you like it.

As always, post your meals to comments.