Community

Paleo and Whole30 Recipes

Hi Humble Eaters! More and more of you guys are becoming interested in eating well. We love that. Remember that lifestyle changes are always an adjustment so keep up the efforts and do not beat yourself up when you slip a little. We are here to support your journey, so let us know if you need anything. That being said, you have been asking for recipes, food prep tips and general guidelines of the Whole30 and Paleo eating. You can find books and resources to support your needs on the bookshelf behind the desk. Feel free to read them at Humble Beast CF or talk to Lindsay if you would like to borrow anything. Please utilize these provided tools to promote your growth and success in eating well :)

WHOLE 30 Challenge

Hi guys! I became a RN because I wanted to support clients in all aspects of health. Whole health is my passion and teaching others is a critical vessel to achieving my goals at Humble Beast CrossFit and as a RN in general. I am here to serve you guys so please do not hesitate to reach out :)

I wanted to take a moment to communicate some information regarding the Whole 30 challenge that many of you have already done, are currently doing, or considering to do. I have so much to say about the Whole 30, but I will limit this post to key points for now and encourage you all to come ask questions or seek me out via email for further information and more importantly, individually relative information. You are all so different and that means that your current diets (paleo, vegetarian, vegan, lacto-vegetarian, gluten-free, restrictions due to food allergies, etc.), activity levels, BMR, ethnicity, lifestyle and goals all become factors in how adaptable your body will become and how quickly it will do so. These factors also predict the level of difficulty you will personally experience with the Whole 30 regimen. Why am I saying this? What does this mean? It means we are a community of individuals. Just like the WODs, we encourage each other to push through, but respect that their body's physiological and physical ability is not our own. The Whole 30 is a challenge within yourself, not with each other.

The Whole 30 is NOT:

 

Low Fat, Low Calories, Starvation, High protein, On the Go/ On the Fly planning, Trendy Fad Diet

The Whole 30 IS:

 

High Fat. YES high fat! You will be consuming roughly 70% of your total calories from fat which translating to a daily dietary fat intake of 150, 180,220 g of fat! This number depends on your BMR, sleep, activity levels, type of activity and most importantly how decreased your daily intake of calories from carbs become. Calories from carbs must be replaced with calories from fat!

This takes me to my next point. You will not be restricting Calories. You will be consuming the same calories but different percentages of macros. Once again, you will consume more fat than you currently do on a moderate to high carb diet.

No starvation.You will be eating! The Whole 30 will not work effectively (ketogenic) if you do not consume the adequate fats that are needed to metabolize and be used as fuel for your body and brain.  No skipping meals. You must consume breakfast (bulletproof coffee counts as breakfast) within an hour of waking. If you skip breakfast or skip meals or wait too long to eat, you will find yourself in an ATP depletion that will be very hard to physically, emotionally and mentally bounce back from.

This is a high fat and moderate protein diet. That means roughly 20% of calories will come from protein. Do not eat meat and eggs all day because it is fast or easy. Vegetables must be included at all meals so that you are getting essential vitamins, minerals, antioxidants, phytonutrients, fiber and… carbs! Your total carbs will come primarily from vegetables. Remember that there is a lot of fiber in vegetables and fruit so adjust accordingly for your net carb calculation. Fruit should be reserved for pre WOD and during the WOD or as a replacement to dessert cravings. Do not just eat it to eat it. Do not eat it because it is "allowed". Eat it because you want that quick rush of "allowed" sugar. I am making that point because it will help you severely with blood sugar control. If you consume servingS of fruit at one sitting, especially without including fats at that time… You will have a rebound hypoglycemia; not feel good AND be hungrier and craving carbs which just makes everything harder on you.

Do the Whole 30 Challenge to benefit your brain health, mental health, inflammation reduction, alcohol, sugar and carb abuse and of course physical appearance as well. Identify true intentions and realistic goals for the 30 day challenge.

If you made it this far in reading then you are aware that I mentioned that this would be a short post, which it is and for those who know me well, you know this is true LOL. It may seem like a lot here and there is even more. Implementation. The Whole 30 requires diligence. If you cheat, you start over at DAY ONE. No cheating and the most effective way to achieve that is planning and preparation. Link up with our Humble Beast CrossFit community for support, encouragement and W30 recipes (Coach MJ is a pro and has a ton of recipes). Since you will not be drinking (NO ALCOHOL), you may feel less compelled to attend social drinking events and bar hopping. Make some of your social gatherings or time with your significant other a fun tasting/cooking/potluck event of old or new experimental recipes. We can all learn a lot from each other and online blogs in terms of hints, preparation and recipes. Just remember that we are all unique. What may work for one individual does not always work for another individual.

RULES:

Take your time to prepare and educate yourself on the details of this amazing regimen at

http://whole30.com/whole30-program-rules/

 

I hope this helps! I will continue to post if you guys find it to be helpful :)

-Lindsay

Getting to know the humble BEAST CrossFit team:

Getting to know the humble BEAST CrossFit team:  

A few changes have been evolving as members of HB have expressed interest in further involving themselves into our community, curriculum, and development team.  Melissa Johnson aka MJ, aka Mel, aka squat jerker, aka yogi1canobi has stepped up as our official head coach.  She will be teaching more mornings and also now, evening classes.  As you see her, make sure you interact with her and as you would me (JJ).  She is more than qualified to answer any questions you have and don’t let me find out you’re not listening attentively to her J !

 

Lucas (the no shirt samurai) Serven, our newest intern!  Lucas is CF lvl 1 certified and certified in being awesome. He headlines for seven bands including the infamous PRAISE (they’re on spotify, I promise). He is also a valued member of our #HBBC (humble beast barbell club).  He will be shadowing over the next few months.  If you see him attached at my hip, or watching you move, say “hi,” introduce yourself and get used to him J

 

Michael (insert euphemism about being young, 18 yrs old to be exact, built like a manchild, and sort of strong) Guglielmo is our youngest intern and all around gymrat.  He is typically around the gym for all evening classes.  He is our youngest lifter on the #HBBC and most recently qualified for the American Open as a junior lifter (under 20yrs).  He is CF lvl 1 and CF kids certified and is very familiar with our program and philosophy.