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With a package of ground beef in the freezer, you’re only minutes away from a spontaneous grilling session, Taco Tuesday, or a hearty meatloaf. This home cook’s staple is a breeze to freeze and can stash safely for months. Here’s what you need to know about it.
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(Image credit: Ghazalle Badiozamani)
Above all the things that jello desserts are — easy, tasty, and cool — they are without a doubt the most fun that any dessert can have. Case in point? This fish bowl jello mold. Made from lemon-lime-flavored soda and studded with candy fish and Nerd’s gravel, it’s probably the most outrageous jello dessert that you can serve up this summer. It’s perfect for pool hangs and fin-filled birthday parties. If you’ve got a kid really into mermaids, they’ll love this! Best of all, it’s easy enough for the kids to help make.
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Shark! Shark Week, that is! Discovery’s week-long celebration kicks off on Sunday, July 23 at 7 p.m. Of course, you probably already knew that. After all, it’s the single greatest week of the year — if you love sharks.
While we’re all for sitting on the couch for a week, binging all shows shark-related, you’ve gotta eat too. Luckily for you, there are tons of shark-themed gadgets that you can use to deck out your kitchen. Just try not to go too overboard. (See what we did there?)
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Over the past two posts in this series, I’ve explained how a Primal way of eating can not only support a heavy CrossFit schedule, but elevate it. Today, I’m going to explain how going Primal can help fix a common complaint among CrossFitters: fatigue. No energy. No pep. A distinct lack of physical and psychological motivation to train, let alone hit PRs. This doesn’t just make it hard to finish workouts and make gains. It bleeds into the rest of your life and makes that worse, too.
Here’s a typical query from a committed CrossFitter suffering from low energy.
I feel like I have been doing everything right lately. Eating clean, working out everyday. But recently WODs that would typically do pretty well at have been killing me. To the point I am the last finished in every class. This came out of nowhere. What could it be? Anyone else experience anything like this?
“Eating clean”: Eating too few calories and/or carbohydrates. We already know what’s wrong with that.
“Working out everyday”: This isn’t just hard on the body, it’s downright counterproductive. Daily workouts will shatter most people, particularly on the level of CrossFit WODs, and have them out the other end in worse shape than before. I’ll be doing a post on CrossFit and recovery soon, but it’s worth noting for today that CrossFit recommends three days on and one day off. That plan may or may not work for an individual based on any number of factors (more to come there…).
Or this one, from the CF forum:
I have gone off my usual oats that i used to have for breakfast. i have reduced my fruit to 1.5 servings a day, nor am i currently consuming anything starchy, like, beans or sweet potatoes (my fave), i eliminated these and all dairy just to see what happens. Now my body is reacting with sluggishness and fat cravings (sunflower seeds, anyone?) Despite that I still go train hard and sweaty but I noticed it’s taking me forever to recover. My leafy salads and eggs and chicken breasts (all i eat basically) are just not cutting it. how do i get over it? please help! grains are disgusting, they bloat me. dairy causes breakouts. no going back. thanks for advice…
The reasons for this person’s lack of energy is even more glaring. “Nothing starchy,” no longer eating “my fave” sweet potatoes, leafy salads and chicken breasts. She’s barely eating!
I’ve said my piece on macronutrient interventions. Since a major reason for fatigue is inadequate food and macronutrient intake, increasing carb intake and eating more calories overall from whole-food Primal sources will give you more caloric and nutrient density.
I’m not here to suggest you modify the workouts. They are what they are. This isn’t about changing CrossFit. This is about working with it. That’s the beauty of this Primal stuff—it applies to everything because it’s all-encompassing, because it’s about making you the best, healthiest, most productive human you can be. And humans do all sorts of different things. Like CrossFit.
So, what does Primal have to offer a CrossFitter who wants more energy for training sessions and normal waking (yawning) life?
Most people think of the circadian rhythm in terms of sleep and sleep alone. Sleep is a big part of the circadian picture, but it’s not everything. Every single cell in your body follows a circadian rhythm. Circadian clocks are attached to every piece of peripheral tissue, embedded in every organ, enmeshed in every physiological system. Even your skin’s resistance to UV damage follows a circadian schedule.
What does this mean? If your circadian rhythm is off-kilter, every cell and physiological process in your body functions differently. Problems arise. Energy production slows. Every standard physiological process runs a little funny. When your circadian rhythm is off, you’re off. Nothing works quite right. You’re not yourself.
Expose yourself to natural light during the morning and daytime. This helps set your circadian rhythm and gets you in tune with the sun’s rise and fall. It also energizes, and that’s great. Vitamin D is one of the most important vitamin-like substances around. But sunlight is also a great source of blue light that keeps us awake at night and alert and energized during the day. It has to be real, natural light. For all our access to artificial lighting indoors, our daytime light exposure is downright pathetic.
Limit artificial light at night. Blue light (from screens, smartphones) tricks your circadian rhythm into thinking it’s daytime all over again. UVEX safety goggles block blue light, are completely affordable.
Get to sleep at a reasonable hour. Miss sleep, miss reps. Lose sleep, lose your footing during the jerk. Sleep is when we recover from past bodily insults, like doing Fran or high rep zercher squats. It’s when we consolidate memories. It’s when we burn fat and release growth hormone. It’s even when we release a large amount of ATPe, a surge of the body’s energy currency. Miss your sleep, miss that surge.
CrossFit is stressful. It’s acute stressor after acute stressor, which is a double-edged blade. This is why it works so well but also why some people can burn themselves out. A person simply can’t go hard without resting. There are limits.
Get out into nature every day if you can but at least once a week, preferably twice. Nature is a hard reset for your monkey mind. It’s returning home to the source. Extensive research shows that this kind of excursion can reduce stress, the same stress that’s pushing you over the edge and destroying your will to live. Spending time in nature is an easy fix (if it works, and it often does), providing a quick but effective stanch against the stress.
Nature doesn’t have to be the forest. It can be desert, beach, lake, marsh, swamp, meadow, prairie, bog, jungle. Even a city park can work. Use what you have.
The Primal eating plan has always identified and promoted the consumption of otherwise obscure micronutrients, many of which play major roles in energy production.
If you’re doing CrossFit without paying attention to your intake of iodine, selenium, magnesium, and glycine/collagen, you risk losing energy levels.
Though I’ve focused primarily on non-dietary factors today, I’ll close with perhaps the most momentous modification you can make to support your daily energy levels: getting fat-adapted.
Fat-adaptation allows you to easily tap into your own body fat stores in between meals, providing a steady source of clean-burning energy. Fat-adaptation tends to normalize blood glucose readings, so you’re no longer chasing the sugar dragon up into hyperglycemia and down into hypoglycemia.
Fat-adaptation doesn’t imply exclusive low carb eating for life. CrossFit and other intense training regimens give the fat-adapted a lot of leeway with their carb intake. As Peter Attia explains, you can still carb up before and after your training sessions without compromising your ability to tap into body fat for energy as long as you create a glycogen debt that must be refilled and your carbs don’t exceed the debt. CrossFit, with its full-body, high-intensity, moderate-to-high-volume training, just might be the most reliable way to create an economy-rending amount of glycogen debt.
(Note: For those who aren’t fat-adapted yet, understand that it’s a process and will take a few weeks. It will likely require a temporary change to your training schedule to accommodate the metabolic shifts taking place. Let adaptation trump performance for a short time. Results aren’t instantaneous, but they’re worth the short-term adjustment.)
In the end, having adequate energy boils down to support.
Thanks for reading today, everyone. Have thoughts or questions on energy and high intensity exercise? Share them below.
The post CrossFit’s Criticisms: How Do I Keep Energy Levels High on Primal? appeared first on Mark’s Daily Apple.
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(Image credit: Susanna Hopler)
Welcome to Kitchn’s new series My Favorite Healthy Recipes, where we show you how real people around the country (and even world) eat “healthy,” however they choose to define that for themselves. Maybe you’ll even find a few recipes to add to your own meal plan.
Name: Mary Frances Ellison
Location: Toronto, Ontario, Canada
Age: 55
Occupation: Administration at the University of Toronto
Number of people in household: Four of us (two adults and two teenagers: son, age 19 and daughter, age 16)
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There’s a reason why we look to professionals when searching for tips and tricks in the kitchen: They know what’s up. If you work in a professional kitchen, you spend 10 to 12 hour days on your feet, which can put a strain on your joints — and eventually, your back.
And sure, you — a home cook — aren’t spending 10 hours prepping for even your most ambitious dinner party, but add up prep time, cook time, and dish-washing time, and you’re standing in your kitchen a lot, every day.
Take a tip from the pros and invest in an anti-fatigue gel mat, on sale right now on Amazon.
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A good sauce takes a dish from good to great. A great sauce combines transformative powers with simplicity and ease. After all, what else do you need besides fresh herbs, seasonal ingredients, and some punchy flavors? The answer is not much.
This lineup of summertime recipes is proof that you don’t need a long list of ingredients or lots of time in the kitchen to whip together a really delicious sauce. From our magic summer sauce to watermelon caramel, here are 12 summer sauces you can make with five basic ingredients.
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Up until recently, I’d tuck my white wine in the fridge until it was as cold as I could get it before popping the cork. It was icy and refreshing as can be, and no one was complaining. But I found that most of the white wine, regardless of what kind I was actually drinking, tasted mostly the same: It was very cold and it was wine. Come to find out it’s because I have actually been drinking it too cold this whole time.
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