Workout of the Day:
Overhead Squats – 3-3-3
(Warm up to three heavy sets of your three rep max OHS.)
AND THEN,
“Josh”
21 x 95/65 lb. Overhead Squats
42 x Pull-Ups
15 x 95/65 lb. Overhead Squats
30 x Pull-Ups
9 x 95/65 lb. Overhead Squats
18 x Pull-Ups
Ron shows off his new smile at Saturday's Paleo Potluck. Thank you to all who attended and shared their amazing Paleo dishes. You all made it a great event.
Sunbutter Rocks – You Better Recognize!
Written by Michele “Sun Buddy” Vieux
Recently heard at Invictus: “I want to try Paleo but it appears that they take all the fun out of eating.” My answer: BALDERDASH! Paleo is nutritious, delicious AND FUN!! Let’s use Sunbutter as an example.
I used to be a hardcore peanut butter addict before I went Paleo. Oh how I missed that lovely legume paste smeared on an apple (or most anything for that matter). It was a staple in my diet. In fact, my motto used to be, “PB equals PR!”
Sadly, I was forced to ditch the legumes and I began to enter a depression from PB withdrawals. Then I remembered something I’d had many years ago—SUNBUTTER! Sunbutter is a tasty peanut butter-like treat made from sunflower seeds. It comes in both creamy and crunchy varieties.
My first encounter with Sunbutter occurred about seven years ago on a flight from Kansas City to Orlando when I purchased one of those $5 snacks on the plane. I immediately recognized its deliciousness. They served it with carrots and celery; I gobbled it right up. When I got home, I looked for it in stores but could never find it.
Recently I went on the hunt for the amazing treat that touched my lips so many years ago and found that many grocery stores now stock the stuff—I’ve been hooked ever since. In fact, it makes me giddy.
Ten reasons why Sunbutter rocks—you better recognize!
1. It is Paleo, so it doesn’t upset my gut.
2. It is oh so creamy (or crunchy).
3. It melts in my mouth.
4. It contains perfectly placed salt crystals to balance the creamy goodness.
5. It makes me happy when I’m blue. So happy, in fact, that I’ve actually cackled and clapped aloud when thinking about it.
6. It can be used in any recipe that calls for peanut butter.
7. It is an alternative for those with peanut allergies.
8. It goes with everything! This is not a lie. I have tried it on most fruits and veggies as well as bacon!
9. I can have it shipped to my door.
10. If you order it online, it comes in five pound pails and they’ll throw in a rad tote bag!!
o..m..g. that is the coolest thing i have ever seen. EVER
Michelle, you crack me up!
I wanted to say thanks to everyone who put together the paleo potluck dinner. There was lots of good food. After all the post I’ve been reading couldn’t believe the pork was eaten up so fast. I think events like the one on saturday night help establish a good community and forge strong friendships.
PS. I hope everyone noticed how nice one of our trainers looks in a man- skirt on yesterdays main page.
I can attest to Mgood’s cackle & clapping. Weird. I am now also hooked on Sunbutter. Read addicted. So much so that I take a spoon and dip it into the 5lb pail of gooey goodness, and then walk around the house aimlessly eating it off the spoon, not really realizing the amount I am ingesting. Deeeelllliiissshhhhh.
ooooo! Yum! Cannot wait to try it
Why Sunbutter Doesn’t Rock
1. It’s not Paleo.
Take a look at the nutrition label and you’ll see that the second ingredient listed is SUGAR. CrossFit, Zone, and Paleo all advise against consuming the crack. Some studies have found that sugar can be more addictive than cocaine, which probably explains why some people are so addicted to Sunbutter.
2. It’s loaded with Omega-6 polyunsaturated fatty acids.
Ideally, we should have fatty acid balance between Omega-6 to Omega-3 of 2 to 1. The average American consumes a diet that has a ratio of 45 to 1. Sunflower seeds have a Omega-6 to Omega-3 ratio of 472.9 to 1. Compare that to flaxseeds (0.24 to 1), walnuts (5.08 to 1), and avocados (13.0 to 1). Not to mention that sunflower seeds contain about 70% polyunsaturated fats and less than 20% of the much preferred monounsaturated fat. In the Paleo Diet for Athletes, Dr. Cordain states that “excessive intake of omega-6 polyunsaturated fats may promote heart disease, inflammation, and certain cancers; and the typical American diet contains way too much of this fat”.
3. It contains Trans Fatty Acids
Anyone who has bought natural nut butter, or made their own, knows that there is some oil separation at the top. Sunbutter doesn’t separate because they add hydrogenated and partially hydrogenated oils to act as emulsifiers. Although, you won’t see these oils listed on the label because they are snuck in under the name “mono-di-glycerides”. Trans fats can raise your blood cholesterol levels and may increase your risk for heart disease.
Sunbutter Quasi-Haiku:
Buzz kill
Pack of nutty lies
Busted Sun Buddy bubble
Deadly goop deception
Head for the hills Cal…… run far away.
~BC
Damn it Cal, first peanut butter, now sun butter? Dare I ask about almond butter? I guess the truth shouldn’t hurt unless it ought to…
I just looked at my jar of sunbutter, (graciously given to me by Ryan after the potluck) and maybe it’s the specific brand, but Trader Joe’s sun butter clearly states, “contains no hydrogenated oils.” Also, the label reads that per serving there are 8g monounsaturated fat and only 6g polyunsaturated fat. That’s not a 70%, <20% ratio consistent with the one given by Calvin above. I know the evaporated cane juice, or SUGAR, is a problem..I was wondering if someone makes a sunbutter without it.
I don’t usually get involved in these discussions, but I had to stand up for sunbutter!
**All who adore Sunbuttery goodness please rise up and state your claim**
Oh, but nutters….how I love thee. You’ll have to pry my organic peanut butter (Costco!*) and almond butter (Costco!*) from my cold, dead hand.
The Organic Sunbutter lists one ingredient: Fresh Roasted Organic Sunflower Seed. Maybe that’s the way to go?
But if eating ANY type of sunbutter makes me half as strong as Michele and look half as good, then I’ll mainline the shit.
*Karen, Jenn, Gary: I expect some kickbacks for the plug.
Cynthia, you crack me up! Mainlining Sunbutter, I love it.
By the way, you ROCKED those pull ups this morning. Nice work sister!
I need help modifying Josh because I plan to do the workout at a gym that does not have barbells or a pull-up bar suitable for kipping. For the overhead squats, can I substitute dumbbells for a barbell? If so, what is the rx’d weight/volume for dumbbell overhead squats? As for the pull-ups, I plan to substitute dead hang pull-ups for kipping pull-ups. Should I make any modifications to account for dead hang pull-ups? If so, what modifications?
Ok, nevermind Cal…cannot wait to never have it
Ya…first pb…now this…what’s left?
Go Tabitha!! Way to fight for your right to party! And thanks for the buzz kill Calvin. How am I supposed to reverse the 5lbs of Sunbutter I have eaten in the past month? This may explain the mysterious dull ache I’ve had in my stomach for the past week now. BUT the good news is that I neither Zone nor Paleo, so wahhhoooo for me! Oh look, here comes an apple with Sunbutter on it.
Ooh, ooh, are we talking chemistry? Fantastic! The mono- and diglycerides aren’t exactly trans fats, though it’s possible they could be. This is because all of these names denote the structure of the molecule. Usually you have triglycerides in your body (meaning three fatty acid chains on a central glycerol molecule), but the mono- and di- forms have either one or two chains. These are added to food as an emulsifier, meaning they keep the sunbutter from separating into an oily layer and a dense layer below it, as it would if untreated.
“Trans-” refers to how the chains are organized in the molecule. Think of having both arms raised over your head like you did on the OHS today. That type of molecule is denoted “cis-” and is what most naturally occuring fats are. Now if you lower one arm, perhaps like you’re trying to walk like an Egyptian if you’re BC at his high school prom, that type of structure where one chain is up and the other down is “trans-.” These fats are nearly always produced in a lab somewhere and added to food for extended shelf-life and stability. Scientists aren’t sure why, but these fats do have an incredibly nasty effect on the body.
So even though mono- and diglycerides aren’t necessarily as bad for you as trans- fats, if I were cooking something, I don’t taste it and think to myself, “You know what this needs…diglycerides!” If you’re not a sunbutter fan, I think almond butter is a fantastic alternative, and the Maranatha brand that you can get at Costco and other places has an ingredient label that reads like this: Roasted almonds. Now that’s what I’m talking about!
almond butter is still left….I hope. I guess as long as it’s just the 100% ground almonds. Right?
What you all need are some buttered bagels straight from NYC now your talking! Lost my Josh virginity today 5:21.
Since when is (or was) bacon Paleo? What a load of toad stools.
WOD. 13:54 with 65# OHS and jump-assisted or band-assisted pull ups.