Staying hydrated in this heat. Why it is important for anyone, let alone Crossfitters

Water: cheap, easy, available, and vitally important to our bodies. As you may remember from health class, our bodies are 60% water. Get these statistics: Our brain and muscles are 75% water, our blood is 82% water, and our bones about 25%. Amazing! Although many days can go by without food, we cannot go about 2-3 days without water.

YET, many of us walk around each and every day in a state of dehydration. I live at the beach, surrounded by water. Recently, when I was out at the beach, I noticed I craved salty foods. My next door neighbor, who is a nurse and tri-athlete, shared with me that it is really that I was dehydrated and that the craving for salt was the body’s way of trying to retain the water. She went on to say that most people mistake hunger for the need for hydration. Gosh, I can see why people then eat more than they should…a contributing factor to obesity, perhaps?

So why is staying hydrated important for your body? Well, dehydration can contribute to many ailments: fatigue (especially the mid afternoon fatigue), back pain, bladder infections, problems focusing, kidney stones, constipation & memory issues. We lose water every day in a variety of activities – perspirations, bodily functions, and breathing. So, if we are not replenishing water adequately, well, then our bodies are not working efficiently and properly. It also then leads to a slower metabolism, something like 3%.

Ok, so our body needs it. But, why is it so important for Crossfitters? One Crossfit blog in Santa Cruz, CA posted a good summary, awhile back:

During a workout or practice session, a 2-6% fluid loss is common. This can mean upwards of 10lbs for some athletes. When you sweat, you also lose electrolytes with are salts (ions) needed to maintain the body’s normal electrical function. These consist of Potassium, Sodium, Chloride, and Magnesium. These can be replenished by consuming carbohydrates and electrolyte dense substances. We, being Paleo proponents, recommend food (ie: fruit) and lots of water over sugary sports drinks.

Here is where fluid loss is common: Fluid loss as a % of bodyweight

• 1% Elevation of core body temperature, impaired performance


• 3% Significantly impaired performance


• 5% Cardiovascular Strain


• 7% Decreased ability to regulate heat


• 10% Heat Stroke, unconsciousness

So drink up guys and gals – especially in this summer heat wave. It is essential to the overall health of your body, but also will keep dehydration from hindering your workout. How much is enough? Well, there is plenty of research that recommends the 8 – 8 oz glasses a day. But, you also have to consider how much you are working out and the environment you are working out in. For example, if you are working out in the gym under air condition, that is different than working out at the park in 100+ degree temperatures. Some research recommends that men consume roughly 3 liters a day, and for women about 2 liters a day. Remember, some of the water can come in the foods that you eat. Cucumbers, melons, leafy greens, and tomatoes are high in water content. Try to avoid things that will contribute to dehydration like caffeine, sugar and alcohol.

How do I know if I am dehydrated? Here are some typical signs of dehydration:

• Dark yellow, strong smelling urine
• Decreased urination frequency
• Rapid resting heart rate
• Muscle soreness and cramping
• Thirst ( this is weird isn’t it, if you are thirsty, it is actually too late, you are dehydrated)
• Headache and discomfort
• Lethargy and chills
• Craving of salty foods

I, for one, know I walk around most days in a state of dehydration. I just plain forget to drink enough, and also, I don’t always like water. So, here are some tips to try to get that vital liquid into your body.

• Find a water bottle you like to drink out of and have it on hand.
• Drink water cold – larger amounts and colder water empty the stomach quicker and the body can better utilize the water faster.
• Flavor your water with things like lemons, limes, and oranges.
• Don’t like cold beverages? Something I just discovered is Rosemary tea. You can actually make Rosemary tea by steeping dried rosemary into your hot water. Try it – it aids in digestion & decreasing congestion, as well.
• Keep track of how much you are drinking each day, until it becomes routine in your day.

So that’s the scoop on WHY we say to stay hydrated. Ok gang, bottoms up!

Everyday Paleo Cookbook

Did you know that the owner of the CrossFit gym you all work out in is the best brother??? I dropped a hint in an April post that I wanted Sarah Fragoso's Everyday Paleo cookbook. Lo and behold, in mid May I got a package with the newly released copy.

For those of you who do not know, Sarah Fragoso is a a trainer at Robb Wolf's NorCal Strength & Conditioning Center. Also, she author's the blog Everyday Paleo, Recipes for Life Numerous people have gone to Sarah for help with the practical implementation of the Paleo diet. If that is not enough, she is a wife and mother of three sons. She has had the challenge of changing her families eating habits and lifestyle...all the while trying to maintain a balance between work and home.

I was excited for this book, because she wants food to be simple to make, yet taste good. I don't know about you, but when I have tried to substitute Paleo ingredients into some of my standard recipes, they didn't turn out so good. Well, Sarah has tried and tested some "regular" recipes to make tasty Paleo food that even kids will like. One of the recipes that is a must try, is the Paleo Pizza. Her crust is most similar to regular pizza crust.

Plus, she has some great features in this book. Included are shopping aids, menu planning help, and a large photo illustrated workout routine. If you do not have this on your kitchen shelf, you need to get it. The book is great if you have kids AND for busy people on the go.

Thank you Rob & Sandra for a great birthday gift and resource. If you do not have it, order your copy today. I know you will love it.

The Paleo Diet Cookbook

I am anxiously awaiting the mail today, because I ordered this last week – The Paleo Diet Cookbook. It should arrive today. I love cookbooks!

So, when I started this diet last year, I rushed to my nearest Barnes & Noble to see if I could get all the cookbooks on Paleo. Alas, I was disappointed. But, 2011 looks to be promising for those who love to cook and eating Paleo. This one just came out in December 2010…and the Everyday Paleo is coming out in May (HINT TO ROB – MY BIRTHDAY IS COMING UP IN MAY).

Ok…so I realize this particular cookbook has been out a few months. So, if you have it already – GREAT! Let me know how you like it. If you don’t here are a few reasons why I bought it…

1. It is by the doctor who originated the Paleo Diet – Dr. Loren Cordain. This is a follow-up to his original book, with over 150 recipes. Plus, it has updated information based on his continuing research.

2. This is a “hands on, how to” book on how to prepare and cook Paleo. Other cookbooks out there follow a Paleo approach – using debatable non-paleo ingredients like honey, salt, etc. However, this is strict Paleo, not something that has been modified to come close. Dr. Cordain, and his collaborators wanted recipes that are solely for the Paleo lifestyle.

3. I mean no disrespect to bloggers out there (as I am one), but sometimes the recipes out on the blogs are hard to follow, use approximate measures, and are not always tested. I am not saying to stop searching the blogs (especially this one) but I am advocating for a wonderful resource at your finger tips.

CFWH desires to assist you in your quest for a healthy and fit lifestyle. We want to pass along any great finds we see to help encourage and support your efforts at maintaining such a lifestyle. Get yours today and let us know what you think.

Hurry up Mr. Postman…

CSAs: Community Supported Agriculture

The other day, I got my notice to join our local CSA: Community Supported Agriculture co-op. In the last ten or years or so, Community Supported Agriculture has been on the rise. It is a popular way for consumers to get fresh, local, and in season fruits and vegetables directly from a farmer. The consumer purchases a “share” (or membership) and in return receives a basket or box of seasonal vegetables/fruit weekly. Some CSAs are not just confined to produce, but may include meats, eggs, flowers, etc.

The benefits for the customer are numerous. You get “just picked”, local, ultra-fresh produce. What you receive is loaded with flavor and vitamin benefits. Also, you get to try various produce indigenous to the region and maybe items you have NEVER tried before.

My husband and I joined for the first time last year. It was fun to see each week what we would receive. And it made a fun challenge to try to use up the entire basket before receiving another. I got to try new recipes and flavors that I have not had before. Much to our surprise, we liked most of it. However, there was an occasional disaster or vegetable that we detested (mainly eggplant!). Usually on the night we received the basket, we deemed it farm basket dinner. We just cooked and ate what was in the basket. What you receive in the grocery, dims in comparison the intense flavors that we received weekly in the basket. By the way, the kids get into this as well. My sister-in-law joined last year, and she informed her kids that they were going to have to eat what was in that basket. They really got into the surprise each week, and looked forward to trying new things. She made it an educational thing as well as they got to go to the farm to pick up the basket, and meet the farmer who grew their food. And as a result, my niece and nephew have a broader palate and eat a healthier diet.

CSAs are all around. They are growing in number. The spring crop is just about to be harvested, so don’t delay in joining one – NOW is the time to get in on one, if you want the spring/summer farm baskets. Here is a link to various local CSAs in the Houston area. This is just one link, I am sure there are others. http://www.ecovian.com/s/houston/csa-food-delivery

I will be including some simple, easy recipes that I used throughout the year last year with my farm baskets. So, if you are new to paleo, or want to step out and try new things, this is a great way to jump in with both feet. Enjoy the weekly surprises!

February is Heart Month!

A Healthy Heart with Omega-3s! Over the past year, you have probably heard from Rob the story about our Mom. Mom has battled with her weight since she was a teen. Subsequently, in a pattern of unhealthy eating and inactivity, significant health issues have developed as a result. Her list of ailments include, high blood pressure, diabetes, rheumatoid arthritis, and congestive heart. She was on several medications. Her mobility had been limited to the point that she used a scooter to get around sometimes. She was omitted to Cleveland Clinic several times due to congestive heart failure. Having her last bout in the hospital last July, our family started on the Paleo Diet and has seen significant results - mainly in our mother. To date, she has lost 60 pounds and still loosing. We are so proud of her. So, this week's post is dedicated to her and to maintaining a healthy heart.

Omega-3 has been linked to contributing to strong, healthy hearts. The American Heart Association indicates that Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of - or who have - cardiovascular disease. Research has shown that Omega-3 fatty acids decrease risk of arrhythmia's (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly). Heart disease is linked to inflammation. Omega-3s help reduce the inflammation of the heart.

So, how do we get Omega-3s? Omega- 3s are found in green leaves of plants like grass, algae, and seaweed. Now, most of us do not eat that on a regular basis, nor are our bodies designed to digest that. However, some of what we DO eat has that as their diet - wild caught fish, pasteurized chickens, and grass-fed beef. Basically, they are eating foods they are SUPPOSED to eat...not the current diet of mega farms. Some vegetables are also a good source of Omega-3s. Here is a list of food higher in Omega-3s:

• Fish like: Black Cod, Halibut, Herring, Mackerel, Salmon, Sardines, Trout


• Cabbage


• Cauliflower


• Herbs like: Mustard Seed, Oregano, Cloves


• Eggs enriched with Omega-3s


• Flax seeds & Flax Seed Oil


• Oysters & Scallops


• Walnuts & Walnut Oil


• Pumpkin Seeds

There are other foods that contain Omega-3s but are not as high in ratio. These foods include:

• Fish like: Cod, Snapper, Sole, Flounder, Haddock


• Greens like: Collards, Kale, Spinach, Romaine, Turnip Greens,


• Crab


• Shrimp


• Strawberries


• Vegetables like: Brussell Sprouts, Green Beans, Winter Squash

So, to ensure you are getting your Omega-3s, incorporate as many foods into your daily diet as possible. However, that still may not be enough. You should consider incorporating Fish Oil as a supplement. Check out the Whole Nine's article on Fish Oil at http://whole9life.com/fish-oil-faq/ and Robb Wolfe's Fish Oil Calculator http://whole9life.com/fish-oil/.

Watch this week for recipes that will contain Omega-3 rich foods AND that will be delicious food for that special Valentine's Day romantic courses.

Are You Ready for Some Football?

This Sunday is Super Bowl Sunday. I don't know about you, but I love to watch the Super Bowl and go to the parties. In years past, part of the fun was coming up with yummy foods to serve or bring to the party. In preparing for Sunday, I began to plan what I would bring to the table. Have you seen the advertisements and TV commercials this week? They are full of party snack ideas, enticing you to eat gooey, sugary, starchy, & fatty foods. Now that I have gone Paleo, those foods just don't cut it anymore. I can't force my friends to necessarily follow the Paleo plan, but I can make something that we can eat. Who knows, my friends might even like it! But, I suspect that not all the foods there will be Paleo friendly. So, what do you do - load up on only the food that you brought and drink water? That will surely draw attention to you and shift the conversation to your "diet" and the questions about "why no grains" and "why no dairy."

So, what do you do in situations like these when you have no choice in what can eat? Just not eat? Our friends at the Paleo Chronicles Blog (http://www.paleochronicles.com/) talk about situational awareness. Look at what is before you and make the best choices. Follow these particular tips and you can make the best possible judgement:

• Be honest with yourself, don't use it as an excuse to get off the Paleo Plan


• Choose wisely: Focus on whatever meat dishes are there (regardless if it follows the Paleo Plan exactly), load up on veggies, skip the pastas and the grains.


• Dip veggies into guacamole and salsa if available. If you must have dip, then only take a small teaspoon size.


• If you are dying for something sweet, head for the fruits.


• Know your body, know your enemies - know what foods affect you - that will help you make choices that are best for you.


• If you are going to go off, then choose the ONE thing that you would go off of it for, rather than having a "taste" of everything.

In the end there is a choice...you don't have to eat anything there. Use your best judgement, and if there really is no choice...then note how the food has effected you and go back on Paleo in the morning. Just don't beat yourself up.

However, we plan to help you out this week. We will be featuring some snack foods that you can take to those Super Bowl parties that might even have your friends devouring. Who knows you might even recruit some folks to Paleo.

For more information on Situational Awareness check out the Paleo Chronicles Blog at http://www.paleochronicles.com/ And oh, by the way, GO STEELERS!! Sorry "Cheeseheads" you are dairy to me!

A Clean Start

It's a New Year! It's a New Better You! Every January, we have a desire to start over and purge the old. It's a new year, a new beginning, and a fresh start. I guess that is why we clean our closets and make New Year's resolutions like getting in shape and eating right.

Are you starting the Better You Nutrition Team Challenge? Then, a great way to jump in is to clean out your fridge and pantry. Did I just say that? Yep...just do it! Clean the fridge and pantry of any NON Paleo approved foods/products. (for more information of the approved foods check out http://whole9life.com/) Remove all processed foods. It is daunting at first, but it is well worth it. Not only will you have a clean pantry/fridge, but you will learn what your temptations are, and what you have been putting into your body. As you are getting rid of foods, look at the labels and ingredients. Familiarize yourself with what is not healthy about them. This will encourage you and help you recognize poor food choices for the future. There is an added bonus too - it will get you off to a great start for the challenge! Bye, Bye old ways!

Don't forget, if you are purging your pantry, consider donating your food items to a local food pantry!