Workout of the Day:
Back Squat
5-5-5-5-5 

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What's crack?

Keeping My Kids off the Crack
Written by Tabitha Stine 

If you are a Zoner, then you believe in its benefits not only for athletic performance but also for overall health. I began to follow this prescribed eating plan in early 2008 after reading Nicole Caroll’s CrossFit Journal (issue 38) article entitled “Getting off the Crack.”  I realized then that having a balanced diet was good for me and naturally, would be good for my kids as well. Since that time I have steadily implemented the zone diet into my children’s daily lives. Just as I asked myself almost a year ago, you might be a parent wondering, “how do I get my kids eating right consistently?”  To help you answer that, I will share my experiences as a mother of four young children who are living “in the zone.”

The first thing I believe to be extremely important in developing a healthy diet for your kids is to educate them on the macro nutrient groups. They need to be able to look at a plate and determine themselves the protein, carbohydrate, and fat. This knowledge has been very useful when I am explaining to my kids why they’re eating green beans with dinner instead of french fries. When planning meals for my kids I am very generous with the blocks. They are growing kids who (taking after their tall skinny father) are not on any calorie restrictions. I generally fix 2-3 block meals and let their appetite be their guide. If they are still hungry after a plate of food, I give them seconds but the next helping is still balanced with portions from all macro nutrient groups. With three boys who seem to be hungry all the time, this is important so that the balanced meals they eat keep them full longer.

The most important nutrient for a growing child is protein and we as parents know, kids like to snack. To keep your kids eating right, it is wise to have quick protein choices on hand that they enjoy. My kids love “turkey wrappers” – string cheese wrapped in a slice of turkey. They eat hard boiled eggs with the yolk removed and replaced with (I know it sounds gross) almond butter. They also enjoy cottage cheese, grilled chicken strips, and an occasionally mixed protein shake because they think they’re drinking chocolate milk. I usually serve these proteins with fruit and some nuts to create a balanced snack. 

My research and experience has shown me that through educating and training, children can adhere to a healthy diet. If you teach them to eat balanced meals now, it will benefit them greatly as growing children and be easier for them, as adults, to keep to a healthy lifestyle.

Workout of the Day:
3-3-3-3-3
Shoulder Press, followed immediately by
Weighted Pull-Ups
(Rest as needed between sets.)

Sarah (aka, Dingo) - CrossFit Invictus Mascot and Director of Canine Training

Why I Shaved My Milk Moustache
Written by Calvin Sun

If you haven’t already, I would recommend reading Mark’s post, “Why I Like Milk” (posted yesterday), prior to reading this one. I don’t entirely agree with Mark but he does make some valid points. A lot of research has shown saturated fat is not quite the nutritional evil it’s been thought to be and milk is certainly a cheap and easy way to get your calories. In fact, many strength and mass gain programs call for a gallon of milk a day to supplement an athlete’s diet. Milk is the choice food of infant mammals, so there certainly is some data that supports the notion that milk will contribute to weight gain.

Mark suggests drinking milk as an ideal post-workout food to replenish glycogen, the stored carbohydrate in your muscle tissue and liver. Post-workout there is a window of approximately 30 minutes where the body is primed for nutrient absorption and glycogen replenishment. Milk has a low glycemic index which is typically considered to be a positive attribute, it means that milk will slowly elevate blood sugar as opposed to high glycemic index foods which cause a rapid increase in blood sugar. Given such a narrow window of time, it is more effective to use a carbohydrate source that would quickly enter the bloodstream.

Despite it’s low glycemic index, a study published in the American Journal of Clinical Nutrition found that milk has an exceptionally high insulin index that rivals white bread. That means even though the carbohydrates in milk enter the bloodstream slowly, the insulin response triggered is disproportionately high. Dr. Loren Cordain, states that milk, along with refined sugars and grains, can result in insulin levels that are elevated for upwards of several hours. As many of you already know, high insulin levels can lead to a myriad of health issues including diabetes, obesity, hypertension, hypertriglyceridemia, and glucose intolerance. Dr. Barry Sears, creator of the Zone Diet, contends that high insulin can lead to a state of chronic inflammation making us predisposed to disease. Dr. Cordain adds that excessive calcium consumption can impair zinc absorption which in turn can further promote inflammation.

So should you drink milk? If you feel lethargic, bloated, or have any type of gastrointenstinal distress after consuming dairy, you should certainly consider making some adjustment to your diet. Also, if you have trouble losing a few of those holiday pounds, you might want to rethink your dairy intake. On the other hand, if you wish to pack on a few pounds of muscle (and invariably fat), try supplementing your diet with lots of milk.