Thursday 07/26/2012

Posted: July 25, 2012 in Uncategorized

WOD:

For Time:

25 Pistols

50 Push Press

25 Clapping Push Ups

HIP HOP DANCE PARTY ON SATURDAY!!! (7/28)

LET’S GET SERIOUS:

CrossFit Cashmere, is super stocked to start carrying supplements,
We have been researching the industry for over a year and are very close to start recommending some supplements.

We will have an presentation on the importance of proper hydration and essential supplementation for CrossFit Athletes.

Please mark your calendar: THURSDAY AUGUST 9th 7pm

Disclaimer: The following article mentions ideas, concepts, and opinions based on research from those in the health fields. This is written with the understanding that, by discussing various supplements for dietary purposes, we are not rendering medical advice of any kind. Also, it may be adviseable to receive medical clearance from a licensed physician before using supplements. We are not doctors, and you must decide what is best for your own body.

Supplements . . . the fruits of modern technology! It is by far the best to obtain most of our nutrients through natural food sources, and a good diet of meats, vegetables, fruits, nuts, seeds, and oils provides a solid base of nutrition. However, there can be deficiencies in the diet due to modern agricultural practices, food quality, lack of variety and cooking styles, and simply not following a clean diet 100% of the time. By supplementing our diet with a few individual vitamins and minerals (in conjunction with a healthy Paleo way of eating), our health can improve tremendously, we are able to recover more quickly from strenuous WOD’s, and we are more likely to keep injury and illness at bay.

We’d like to discuss some of the best supplements out there in order to help point you in the right direction by providing basic information regarding a few products that come highly recommended. Additionally, this article will also provide general guidelines for choosing the proper brand and dosage depending on your individual needs. Many other trainers, dietitians, doctors, and the like may build an argument for taking different kinds of supplements or different dosages. We strongly encourage you to do some research into what supplements will meet your needs, but we hope this will get you started in the right direction.

Important Supplements to an already “Pristine” Paleo Diet

1. Vitamin E -Eades & Eades (2000) proclaim that if they could give only one vitamin supplement to their patients, it would be Vitamin E. Vitamin E is a well known supplement, however very few of us can describe the actual health benefits that this powerful antioxidant provides. One may find Vitamin E naturally in oils, nuts, nut butters, seeds, meat, and in small amounts in green, leafy vegetables. However, you will have to work really hard to achieve the 500 mg recommended by the USDA. This is why taking a supplement daily will ensure you are getting the level needed to maximize beneficial effects.

Vitamin E’s main job is to protect and serve the cell membrane from free radicals (cancer-producing agents). Having enough Vitamin E ensures that your cell membranes remain fluid and supple, protects against various types of cancer, prevents wrinkles, and staves off heart disease by arresting the oxidation of lipids in the LDL particle. Vitamin E is such an important nutrient that our bodies have actually developed a “Vitamin E recycling plan”. . .where other nutrients such as Vitamin C, lipoic acid, and glutathione help to recycle Vitamin E in efforts to keep levels high and active. Vitamin E is actually a compilation of about eight molecules: four called tocopherols and four called tocotrienols.

Most studies that have sought to prove the benefits of Vitamin E supplementation have only included alpha-tocopherol, but this single molecule does not mean it is the only component that makes Vitamin E so essential to our bodies. Therefore, do not buy the products that are mainly comprised of alpha-tocopherol. Make sure to look for supplements that contain mixed tocopherols and tocotrienols. It must be mentioned that the supplements with tocotrienols may be difficult to find, but they are out there. Eades and Eades (2000) recommend taking about 400-500 mg daily of this mix. And since Vitamin E is a fat-soluble vitamin (nutrients make there way into and through the fatty cell membranes), it is helpful to take Vitamin E with some fat, such as with a fattier meal or along with your daily fish oil supplement.

2.Vitamin C-The most famous of supplements for sure, Vitamin C does more than just help to remedy the common cold. Vitamin C assists in renewing Vitamin E in the body, strengthening the immune system, acting as a co-factor in the production of collagen (connective tissue such as ligaments and cartilage), and preventing free-radical damage, including curbing mutations that often lead to cancer. The USDA recommends taking 60 grams of Vitamin C per day. Many believe this dose is too low. However, because Vitamin C enhances the absorbtion of iron (most of us already have too much iron in our bodies), people may develop serious heart problems if they take large doses of Vitamin C. If you find that you get a fair amount of Vitamin C through dietary means (e.g. eating a variety of fruits and vegetables), it is recommended that you take approximately 200 mg of Vitamin C daily. If you lack Vitamin C in your diet, it may be helpful to increase this dose to 250 mg twice daily.

3. Coenzyme Q10 (CoQ10) -This supplement, while around for many years, is just starting to gain popularity for its health benefits. This supplement is particularly recommended for those with diabetes or cardiovascular disease (or for those with these disorders in their family line). CoQ10 is a powerful enzyme that is highly involved in the energy-production systems within the body. That is, this enzyme is found mostly within the mitochondria (“The Energy Powerhouse”). CoQ10 is produced naturally within the human body, however as the body ages, quantities of this essential enzyme depreciate. You can consume this enzyme by eating meat, particularly red meat and organ meats, but even consumption through food will not be enough to offset the the depletion of CoQ10 as a natural byproduct of the aging process. CoQ10 is an essential nutrient for protecting the heart muscle, and like Vitamin E, CoQ10 helps protect the body from oxidation by neutralizing free radicals and regenerating Vitamin E. This enzyme is also used during the prevention and treatment of breast cancer and has helped thwart periodontal (gum) disease. CoQ10 is an oil-soluble substance, and needs to be taken with a fatty meal for optimal absorption (e.g. Take it with Vitamin E or Fish Oil after breakfast or with dinner). If you are in relatively good health, take approximately 90-100 mg of CoQ10 per day. If you are sick or have medical problems, especially ones related to the heart, it may be beneficial to increase the dosage to as much as 300 mg per day.

4. Alpha-Lipoic Acid (ALA)-Like CoQ10, Alpha-Lipoic Acid has been around for many years and has been used to treat various disorders worldwide, however now it is just beginning to gain credibility among Americans and CrossFitters nationwide. ALA (in order to keep it short) also works in the energy-producing processes like CoQ10, however this enzyme specializes in working with glucose. ALA recycles Vitamin E, Vitamin C, CoQ10, and glutathione (a detoxifying molecule that aids in the repair and regeneration of damage that occurs within the body) as well as helps burn glucose for energy. ALA works with other biochemical agents to protect against heart disease and stroke, improves memory, and slows brain aging. A typical dosage is around 100 to 200 mg per day, or for diabetics, around 300 mg twice per day.

5. Fish Oil-, Fish oil should become an essential part of your daily supplement routine, for it contains two of the most critical fatty-acids (EPA and DHA) necessary for post-workout muscle recovery, development and sustainability of a normal brain, proper functioning of the nervous system, better eyesight, and the list goes on and on. The consumption of fish oil on a regular basis assists in warding off heart disease and various types of cancer, preventing pregnancy complications, protecting against depression (or other disorders such as Bipolar, Schizophrenia, and Attention Deficit Hyperactivity Disorder), and has been found effective in treating those with rheumatoid arthritis and other inflammatory conditions.

You can consume modest doses of EPA and DHA omega-3 fatty acids by eating salmon, mackerel, and other large cold-water fish. Sardines are a better choice because they are lower on the food chain and contain fewer toxins due to their small size. If you do not like fish or sardines, you can take cod-liver oil. Carlson’s Cod Liver Oil is available at most health food stores and has a subtle lemon flavor. If you do not like fish, sardines, or cod-liver oil, you can always take fish-oil capsules, but make sure to buy a good quality product that is not permeable to air. Keep the capsules in the refrigerator.

It is best to buy a pharmaceutical grade fish oil supplement, and one that has a high EPA/DHA reading on the label. We suggest approximately 5000-8000 mg of fish oil per day. When selecting fish oil, you will want to make sure the EPA/DHA add up to that number, not just the total grams of oil. If they do not add up, it is likely that the supplement you are looking at is filled with impurities or additives that are unneccesary and counterproductive to both your health and your bank account.

The nutrition label shown below is a perfect example, reflecting that you would have to take over three pills in one sitting in order to obtain the vital omega-3 health benefits. That means taking approximately 15 pills per day, and because this label only has 120 softgels per container, this fish oil product would only provide 8 days supply of supplement. In sum, when shopping for fish oil, try to find one where the EPA and DHA levels add up 1000 mg per pill. . .you will be getting your money’s worth!

 

6. Calcium- obtaining the appropriate level of calcium when switching to paleo (especially from women). In efforts to be as forthright as possible, below you will see an excerpt from Robb Wolf’s blog. Robb Wolf is a strength and conditioning coach, a former research biochemist, and a major CrossFit guru in terms of his level of expertise regarding nutrition, intermittent fasting, anti-aging medicine, and the paleo diet.

Calcium and Bones: Paleo Diet Suggestions for Bone Health (Robb Wolf)

Q: How can I get enough calcium to build strong bones if I cut down or eliminate dairy foods and replace them with fruits and vegetables? I heard or read recently that high-protein diets are detrimental to bone health. Is this true and how does it occur? Will The Paleo Diet damage my bones or give me osteoporosis?

In the U.S. calcium intake is one of the highest in the world, yet paradoxically we also have one of the highest rates of bone de-mineralization (osteoporosis). Bone mineral content is dependent not just upon calcium intake but upon net calcium balance (calcium intake minus calcium excretion). Most nutritionists focus upon the calcium intake side of the calcium balance equation, however few realize that the calcium excretion side of the equation is just as important.

Bone health is substantially dependent on dietary acid/base balance. All foods upon digestion ultimately must report to the kidney as either acid or base. When the diet yields a net acid load (such as low-carb fad diets that restrict consumption of fruits and vegetables), the acid must be buffered by the alkaline stores of base in the body. Calcium salts in the bones represent the largest store of alkaline base in the body and are depleted and eliminated in the urine when the diet produces a net acid load. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, meats, and legumes, whereas the only alkaline, base-producing foods are fruits and vegetables. Because the average American diet is overloaded with grains, cheeses, salted processed foods, and fatty meats at the expense of fruits and vegetables, it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance.

The Paleo Diet recommends an appropriate balance of acidic and basic (alkaline) foods (i.e., lean meats, fish and seafood, fruits, and vegetables) and will not cause osteoporosis in otherwise healthy individuals.

Today, we generally consume TOO much calcium, which effects our ability to absorb magnesium, another critical mineral essential for health (see below). Many experts believe that Vitamin D intake may be more important for overall bone health than the otherwise popular choice, calcium. For your calcium needs, you are better off consuming high-quality alkaline foods such as leafy greens, nuts, oranges, broccoli, sweet potatoes, wild salmon, and sardines. Indeed, The Paleo Diet promotes bone health.

7. Zinc and Magnesium – Zinc, a mineral critical for immune health, is found naturally in animal meats such as beef, game, and poultry. Magnesium, another critical mineral for health and wellness, is consumed far too little in our modern day diet; a diet which often consists of cereal grains and much higher intakes of sodium and too many poor-quality fats. A list of diseases and conditions are correlated with a diet deficient in magnesium: heart disease and sudden death, cholesterol and triglyceride issues, diabetes, high blood pressure, chronic fatigue syndrome, migraines, anxiety, depression, and the list goes on.

Magnesium is involved in more than 300 biological reactions throughout the body, one of which includes the regulation of calcium. Calcium, in excess, is quite harmful, and can cause spasm of the artieries within the heart and brain, among other effects. Magnesium is nature’s calcium channel blocker. We fail to get enough magnesium as a result of food manufacturing processes, inadequate farming soils, and softening of our water supply. It is recommended to eat more foods that contain magnesium such as dark green, leafy vegatables, nuts, seeds, and water with a higher content of magnesium if possible. It also is advised to take a daily magnesium supplement (magnesium malate, magnesium citrate, or magnesium aspartate) in a dose of 300-600 mg each evening (also may help with sleep).

8. Potassium – When you are low on potassium, you can feel it. You may become winded after walking up a flight of stairs, your breathing may feel labored, and you may even have muscle cramps. Especially when cleaning up your diet, it is pretty critical to take potassium during the initial stages because, as your kidneys waste the excess sodium and fluid (toxins) that the body is cleaning out, you will waste some potassium as well. During a diet change to paleo, it is recommended to take four over-the-counter potassium supplements (99 mg each) for the first few weeks. After a few weeks of clean eating, you can taper off to a couple a day in conjunction with a varied paleo diet. A word of caution: if you currently take medications for your heart, migraines, fluid retention, or blood pressure, check with your doctor before taking potassium supplements. Taking too much potassium is just as dangerous as having too little in your body.

9) Creatine – Creatine, unlike steroids and other chemical enhancers which it is often, and mistakenly, compared to, is a naturally occuring substance that assists in the production of adenosine triphosphaten (ATP), the powerhouse for our energy stores. ATP helps us in those first few seconds of a workout, during olympic lifts when we need a quick burst of powerful energy. ATP stores deplete quickly (within about 10 seconds), but creatine helps recycle and regenerate the ATP. Interestingly, vegetarians have far less ATP stores in their muscles as opposed to meat-eating populations. This is because creatine occurs naturally in red meat–particularly bison, lamb, and beef. Creatine can help give that extra burst through a set that you might need on your max deadlift or snatch.

The Bottom Line

By eating a solid, varied diet of meats, vegetables, and good fats, you’ll have a solid foundation of needed nutrients and vitamins. But in addition, these supplements at the doses recommended, can help fill gaps in the modern diet, and enable you to have a stronger defense against free-radical attack, boost your immune system in order to prevent sickness, and supply your body with the best antioxidants possible.

Oh! And, keep a lookout . . .we’re looking into putting together a “Mini Store” of sorts that will include various supplements and food products that are in line with our Paleolithic and supplementation recommendations. We’ve seen how challenging and daunting it can be to find quality products from reliable sources, so we hope to make the search a little easier. We will be sure to keep you posted, as we are in the beginning stages of locating quality resources.

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