Sunday, January 22, 2012

Monday 120123 Thrusters and Habit

It is Monday morning... that means a new Weekly Habit.  We move into the nutrition/diet realm this week with: Eat Lean Protein with each Meal/each Snack.  That essentially says- each time you decide it is time for a FEEDING, that some form of protein (preferably the lean variety) should go into your mouth as well. 

Protein taken along with carbohydrate can help to balance out blood sugar levels, can blunt the insulin response, and (along with fat) help to provide satiety to a meal or snack.  High carb meals may take a long time to feel full while eating and can cause hunger to return soon after meal time (the Chinese Food dilemma). When eating carbs with protein- carbohydrates will help transport the nutrients from protein to the muscle cells which aids in muscle growth.

It is fairly straight forward to get protein and carbs integrated with actual meals- fruit/veggies and meat or fish, chicken, salad and sweet potatoes, eggs in the morning with some fruit, etc, etc.  It might take a little more planning and preparation to do so with your snacks.  Here are some ways that might be helpful:

A few ounces of turkey with half an apple and some almonds.
Greek yogurt with walnuts and some blueberries
Fruit (kale even better!) smoothie with 2 scoops of protein powder
Some other quick proteins to eat alongside your fruit/veggie snacks are hardboiled eggs and beef jerky.
For our vegetarian friends, proteins are found in nuts and beans and smoothies can be easily made with maca and hemp protein powers.  The key is planning and preparation.  I usually try and have 2-4 ounces of beef, chicken or turkey leftovers from the previous night that I eat with my snacks throughout the following day.  When faced with a handful of quarters and a vending machine, Carb-Only snacks can easily win out!
Madison- Pepperdine student- is one of a family of CrossFitters from ID.
Monday's WOD: 7, 9, 10am and 5 and 7pm.  Strength class at 6pm.
Skills practice- 5 rounds of:
1 minute
L-Sit max duration then,
use remainder of the time for max double unders.
Record total number of double unders.
Every minute on the minute, for 10 minutes of:
2 Reps Thrusters- 85% 1RM
Post number of double unders and thruster loads to journals/chalkboards.

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