Highlights from Nick’s Nutrition Class

Good Nutrition and Crossfit go hand in hand, and last Saturday Coach Nick taught a Nutritional Awareness class to help us get the most out of our workouts and feel great!
Nick’s presentation outlined a 3 Stage Nutrition plan, and had some great information on controlling insulin levels as well as balancing our protein/carb/fat intake.
You can view the presentation online here:

Nick also had some great tips on what to eat. Here are his suggestions:

Top 10 Protein Sources
1. Fish
Most types of fish and shellfish are excellent lean sources of protein. Some fish also carry the added benefit of containing omega 3
fats.
2. Beef / lean Beef
Loaded with naturally occurring muscle-building creatine. A great source of slow digesting protein.
3. Bison
The benefit of bison is that the diet of these animals is almost always more natural and grass fed. Less additives and fewer antibiotics.
4. Chicken
A great lean source of protein.
5. Turkey
Known for its tryptophan content (that sleep inducing amino acid we encounter around Thanksgiving dinner).
6. Whole eggs
A source of protein, fats and cholesterol, as well as many vitamins.
7. Egg whites
When pasteurized, a quick and easy add-in to protein shakes or any food to increase the protein content with no additional fat or
carbs. Great addition to your arsenal.
8. Whey protein
Fast absorbing, high bio-availability (your body can use a large percentage of it). Watch out… not all whey proteins are created equally.
9. Cottage cheese
A good way to add a slow digesting protein to your diet.
10. Casein
Similar protein to cottage cheese. Slow absorbing, high lactose content.
Top 10 Fruits & Veggies
1) Broccoli
High in calcium. Contains phytonutrients that disarm free radicals before they can cause damage to DNA.
2) Spinach
It’s phytonutrient content is of the charts with more than a dozen different flavonoid compounds which function as anti-inflammatory
and anti-cancer agents. These also provide antioxidant benefits as well.
3) Asparagus
Contains the nutrient inulin, a carbohydrate which healthcare practitioners refer to as a prebiotic. It aids in supporting our digestive
health. Asparagus is also a great anti-inflammatory and antioxidant.
4) Kale
Cleanses and detoxifies the liver. Kale, like Broccoli, is also high in Calcium. Their Vitamin C content significantly increases absorption.
5) Garlic
Contains Allicin which is anti-viral, anti-bacterial as well as anti-fungal.
6) Raspberries
Loaded with antioxidant properties, raspberries are also filled with Vitamin C and Manganese which are critical in protecting the
body’s tissues from oxygen-related damage.
7) Pomegranate
Filled with antioxidant and anti-inflammatory properties.
8) Blueberries
Possess whole body antioxidant protection and help to maintain steady blood pressure.
9) Strawberries
Possess strong anti-inlammatory and antioxidant nutrients.
10) Lemons & Limes
The Kings of detox! Improve absorption of minerals as well as promoting weight loss. They have an alkalizing efect once they enter
the body.
Approved Carb Sources
1. Brown Rice. High in dietary iber. It also contains CoQ10 which burns fat into energy helping you lose weight and protect your heart.
Another ingredient is gamma-oryzanol which is an antioxidant that strengthens muscles and converts fat into lean body mass.
2. White Rice. Provides fast energy.
3. Quinoa. Great source of iber and calcium. Contains Lysine, the amino acid needed for tissue growth and repair.
4. Steel Cut Oats. Packed with protein and iber. These Oats also have a lower glycemic index than regular oats causing a lower spike
in insulin levels.
5. Sweet Potato. Rich in beta carotene and iber, this carbohydrate also ofers great anti-inlammatory beneits.
6. White Potatoes. Are high in vitamin B6 which is essential for the formation of new cells in the body. This is crucial for amino acids
(building blocks of protein) in their synthesis.
7. Lentils. Their high iber content prevents blood sugar levels from rising rapidly after a meal. They provide slow burning complex
carbohydrates as well as increase your energy by replenishing your iron stores.
8. Kidney or Black Beans. Like lentils, kidney beans have a high iber content which prevents blood sugar levels from rising rapidly after
a meal. They too increase your energy by replenishing your iron stores. A great source of protein.
9. Gluten-Free Cereals.
10. Gluten-Free Breads.
Approved Fat Sources
1. Butter. I just cannot say enough about butter. It’s been falsely given a bad rap by bad science! Our ancestors have been
consuming butter for some 4,500 years. It’s been serving our health well in that time. Butter’s health beneits are many and not
widely known. Only recently, in the 60s did butter become the villain and oh sooo wrong!
2. Walnuts. Walnuts are one of the best plant sources of protein. They are rich in ibre, B vitamins, magnesium, and antioxidants
such as Vitamin E.
3. Almonds. Loaded with vitamin E and magnesium. A great fat source.
4. Brazil nuts. Packed with selenium. Essential for testosterone production.
5. Avocado and Avocado Oil. Distinct fruits with high fat content and calories. Subtly lavorful yet buttery, they are amongst the
most popular fruits having nutrition proile similar to that of some edible nuts and seeds.
6. Coconut Oil (MCT). A saturated fat, with many health beneits. Ideal for cooking.
7. Olive Oil. High ratio of monounsaturated fats to saturate. Use less often for cooking.
8. Fish Oil. Omega 3 is the name of a type of fat that is found in oil-rich ish and some plant oils and is also known as ‘n-3‘. They are
from the family of ‘good’ fats – polyunsaturated fatty acids (PUFAs) that are not only beneicial for health but are essential in the
diet. Do not heat!
9. Walnut Oil. A very good antioxidant and helps ight aging really well. It is extremely good for your skin. Consumption of walnut
oil helps a great deal in boosting the blood vessel’s functioning overall. Try diferent recipes that use walnut oil. You can ind some
very tasty recipes using walnut oil.
10. Macadamia Nut Oil. Loaded in B vitamins and manganese. Great for cooking.

We look forward to more great Nutrition Seminars from Nick and our other coaches soon!