Workout of the Day:
Jerk
3-2-1-1-1
and then,
As many rounds as possible in 12 minutes of:
5 Handstand Push-Ups
10 Supine Ring Rows
15 Kettlebell Swings (32/24 kg)
Sage and Jackie Row . . . Madeline's in Kindergarten - if you hadn't heard.
Behind the Labels – “Whole Grain”
Written by Mark Riebel
If you’re currently not one who has embraced the benefits of the Paleo Diet (what are you waiting for?!), chances are that grains make up a significant portion of your diet. While I believe there are better choices you could make in your diet, if you’re going to eat breads, cereal, pastas and the like, I’d like to give you some info to help decipher all of the crafty marketing and choose the lesser of two evils when given the option (that is to say the less processed and messed with by man).
Whole grains are said to be a healthier choice than refined grains based on their nutrient and fiber contents (among other things), and the FDA defines these as, “Cereal grains that consist of … the starchy endosperm, germ, and bran.” In short, it means that no part of the grain is removed in its processing. But don’t think that just because you see the term “whole grain” that this makes the food a healthier choice. After all, even Frosted Flakes Gold is made with whole grain.
Companies are allowed to label their foods with such things as “made with whole grain,” “multi grain,” “good/excellent source of whole grain,” and other statements that will make the consumer think you’re getting something you may not be. A company that states a product is “made with whole wheat” may be giving you something that has only 25% of its flour from whole wheat while the rest may be simple refined flour that has been stripped of most of its nutritional benefit. The easiest way to find out what you’re really getting—read the label. From an article by Nutrition Action Healthletter, “If the label doesn’t say ‘100% whole grain,’ check the ingredient list to see if the food contains any refined grains or flour. Dead giveaways: enriched or unbleached wheat flour, semolina flour, durum flour, and rice flour.”
So your takeaways are to make sure you look beyond the advertising claims to find out what you’re really putting in your mouth. If you’re going to eat grains (and really, you shouldn’t), stick with the “100% whole grain” label as much as you can. When someone is really trying hard to get your hard-earned dollars, they may not be as straight forward as you would like.
Also, if you’re not familiar with Nutrition Action Healthletter, it’s a pretty good resource for consumer food information. I don’t recommend their overall nutrition approach (low-fat, high-carb eating with lots of grains) but they have good consumer-awareness resources. I occasionally eat processed foods, and it’s a good thing to know what all those advertising claims are really saying.
Tags: Nutrition
Hmmm…..I know you are not just rowing….you are rowing and playing the fishy game…:)!
Great post Mark!
Taush
Frosted Flakes are whole grain and Greeaatt! Don’t mess with the Tiger, Mark. I heard he has a nasty Fran time.
Great Post Mark. I am one of those that eat to much grain,dairy, and junk food. I think I have finally recieved the wake up call that i need to seriously change my way of eating. I have tried before and have failed miserably. I think I was in the zone for a month or two. Finally after seeing all the signs I have finally gave in. Everyday when i browse crossfit websites the paleo is posted everywhere and i have refused to really look into it. I love to eat but realized that what i eat doesnt help my performance or well being. I have finally given in and I want to change the way I eat. My biggest problem is that I get lazy in the kicthen and dont want to take the time to make a good meal. Anyone out there have any suggestions or advice on how they where able to swicth to the Paleo/zone diet. Any tips would be really appreciated…Coaches before every wod ask if i have followed the paleo diet and if I say no then I owe 10 burpees or something else.
Army Jon!!!
If you can be so damn studly eating poorly, just think what you will do when you eat right! Your first Fran yesterday was what…under 5 minutes? OMG I can’t wait to see what you can do.
I 100% recommend hooking up with Michele and her MmmmGood meals. They are both Zone and Paleo friendly (with occasional dairy) and they are really good (and VERY reasonably priced. Look at her package rates for multiple daily meals and snacks.)
Dude, do it. Barry and I get her meals now and then to supplement our own cooking and we haven’t met a meal of hers that we didn’t like.
Oh and two more words: creamsicle dip.
Jon, if you’ve made the commitment to go Paleo and clean up your diet, that’s half of the battle so well done there.
So as far as sticking with it, as much as I like cooking I prefer to minimize my time in the kitchen so I can do other and more exciting things. BUT, realize that you will have to put in a little more effort to get the results. What helps me is doing most if not all of my cooking on Sundays. I throw a bunch of chicken breasts, fish, or whatever meat I’d like to eat that week in the oven and then I’ve got plenty of food for the week. Then I can just cut up some fruits and veggies, grab some meat, throw in some nuts, and I’m good to go. It’s pretty simple, but I always mix up the spices I use to keep it a little interesting.
If I want to get fancy, I just let Michele do the cooking for me, as her meals are pretty spectacular.
Mark,
The problem here is that if there’s even a label involved with your food choices you are probably taking a turn down the wrong path. Chemical and mechanical processing of food strips off most if not all of the food’s inherent life-giving properties through micronutrients, so the best advice is to head to the bulk bins and stock up on raw nuts, true whole grains (brown rice, quinoa, millett, oats), produce and meats. Shop the perimeter of the store and stick organic (and local!). If there is any advertising involved with the food you are eating, make a plan to get it out. Mother nature advertises through the vibrant color, scent, and taste of the foods she creates for us all.
Happy healthy eating for PR crossfitting!
-chris
Chris I absolutely agree with you, and that’s largely how I fashion my diet as well as advising others to do with theirs. This post was just to give those who still choose to eat processed food the ability to make some more informed decisions at the store.
Great point – it certainly is a journey and it is only by establishing a path that one can then walk down it!
“That’s me at the gym. That’s me and my friend at the gym. That’s me and my friend Sage at the gym. I was rowing with my friend Sage at the gym. That’s me in my flower dress and my friend Sage at the gym.”
BEST POST OF ALL TIME!!! I love it!
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