February 26, 2015

Boot Camp WOD

Warm-Up
“The Combine”

2 Rounds of:
20 Air Squats
20 Mountain Climbers
20 Squat Jumps
20 Jumping Alternating Lunges

–then–

20 Plyo Push-ups
20 Hollow Rocks
Run, 200 m
20 Spartan Burpees
20 Suitcase Sit Ups
Run, 200 m
Bear Crawl, 50 m
20 Burpees
Run, 200 m
Bear Crawl Backward, 50 m
3 sets of Run (stairs)s
20 Alternating Planks
20 Side Planks
3 sets of Run (stairs)s

Organic: Which Fruits and Vegetables Matter Most?

Courtesy of Lurong Living

Research shows that human health has dramatically declined since we shifted from hunter-gatherer societies to agriculturally dependent ones (1). Why has this happened?

Nutritional deficiency in food is a serious issue today, and although cross-breeding has been a common practice for centuries, the dawn of Genetically Modified Foods (GMOs) has created unpredictable results (2). When the DNA of fruit and vegetable plants is altered, this changes the natural expression of proteins, producing higher levels of lectin, allergens, toxins, and carcinogens (3).

Lectins are proteins found in both plants and animals. The body struggles to break down lectins because they are resistant to stomach acid and other digestive enzymes (4). Foods that naturally contain lectins (like beans and potatoes) must be cooked thoroughly. Otherwise, they can cause inflammation, inhibit digestion, and absorption (5). Ricin – a type of lectin – is inserted into GMO fruits and vegetables to promote pest and herbicide resistance (6). GMO foods have been linked to kidney problems, liver failure, and more recently attributed to increases in food allergies and immune dysfunction (7). Additionally, GMOs bury themselves in the soil and have been a major contributing factor to the depletion of soil health and nutrient levels in the United States (8).

Organic fruits and vegetables are not genetically modified, do not have added lectins injected into them, and are produced without the use of pesticides, herbicides or other chemicals. Organic practices also promote the re-nourishment of the soil and other environmentally and sustainably sound practices like crop rotation. GMO crops require a large amount of toxic herbicides and pesticides because they are often bread to be herbicide and pesticide tolerant (9). GM crops have the highest levels of toxic residue of any crops in the United States (10) and herbicide tolerant crops use nearly 525,000 pounds of herbicide per year.

Non-organic fruits and vegetables are also genetically altered with BT toxin – a synthetic protein that acts as an insecticide (11). In humans, BT toxin cannot be broken down and has been shown to damage the cell walls of the GI tract increasing the prevalence of leaky gut and the spread of BT toxin into the bloodstream (12).

According to the Environmental Working Group (EWG) prioritizing your organic fruit and vegetable purchases is a good way to keep you and your family healthy (13). While not everyone can afford organic, you may want to consider avoiding produce with the highest levels of pesticide residue. The “Dirty Dozen” as they are called, are those fruits and vegetables with the highest toxic pesticide residue. They include the following:

  1. apples
  2. peaches
  3. nectarines
  4. strawberries
  5. grapes
  6. cherry tomatoes
  7. cucumbers
  8. sweet bell peppers
  9. celery
  10. spinach
  11. lettuce
  12. potatoes

Additionally, the following have also been added to the “Dirty Dozen”: kale, collard greens, hot peppers, and snap peas (14).

The “Clean Fifteen” are those fruits and vegetables with the lowest pesticide residue levels and may be safer to consume as non-organic (15). They include avocados, sweet corn, eggplant, cabbage, onions, cauliflower, sweet potatoes, asparagus, mangoes, papayas, kiwi, pineapple grapefruit, and cantaloupe.

For added benefit, you may want to consider a white vinegar wash for your non-organic fruits and veggies. Although toxic pesticide residue can be absorbed through the roots of a plant, it is still important to wash them thoroughly to remove any remaining residue on the surface. Don’t just rinse under the faucet. Soaking fruits and vegetables in a white vinegar bath for 10 to 15 minutes has been shown to remove most of the pesticide residue. Before consuming remember to give a final water rinse.

 

References:

(1) Ferrie, H. (2011). Evidence grows of harmful effects of GMOs on human health. CCPA Monitor, 18(5), 12-13.
(2) Labra, M., Savini, C., Bracale, M., Pelucchi, N., Colombo, L., Bardini M., & Sala, F. (2001). Genomic changes in transgenic rice (Oryza sativa L.) plants produced by infecting calli with Agrobacterium tumefaciens, Plant Cell Rep 20(1), 325-330.
(3, 4) Bao, P.H., Granata, S., Castiglione, S., Wang, G….et al. (1996). Evidence for genomic changes in transgenic rice (Oryza sativa L.) recovered from protoplasts. Transgen Res 5(1), 97-103.
(5, 9, 12) EPA Scientific Advisory Panel. (2001). Bt Plant-Pesticides Risk and Benefits Assessments, 76(1).
(6, 7) Kuiper, H. A., Noteborn, H. M., & Peijnenburg, A. M. (1999). Adequacy of methods for testing the safety of genetically modified foods. Lancet, 354(9187), 1315-1316.
(8) Benbrook, C.M. (2012). Impacts of genetically engineered crops on pesticide use in the U.S.–the first sixteen years, Environmental Sciences Europe, 24:24.
(10, 11) Prescott, V.E., et al, (2005). Transgenic Expression of Bean r-Amylase Inhibitor in Peas Results in Altered Structure and Immunogenicity. Journal of Agricultural Food Chemistry, 53(1).
(13, 14, 15) http://www.ewg.org/

Lurong-Living-Resolution-Challenge_-582x319

30-Day Menu Plan

Whether you are a seasoned athlete or couch potato, eating whole foods – i.e. “real food” – has helped millions of people change their lives. For those who are just starting to eliminate processed “junk,” congratulations! We are confident this challenge will provide you with the tools (education and knowledge) to help in your journey to improve your health. For those who have dabbled in eliminated processed foods, we hope this challenge can kick start a lifelong change.

Download now: 30-day-resolution-challenge-plan

October 9, 2014

Boot Camp Workout of the Day

Warm-up
2 Rounds of:
200m Run
20M Pike Walk Pushup to Inchworm
20M Walking Lunge

Main
3 Rounds of:
40m Kettlebell Walking Lunge
20 Lateral Jumps over Kettlebell
200m Run with 2 sets of stairs
9 Handstand Pushups
12 Kettlebell Swings
15 Disc Crunches
18 Kettlebell Thrusters
21 Disc Leg Raises
(between rounds: 80m Bear crawls w/ 20 Bench Dips)

Get full access to our online CrossFit style workouts give you a scalable, sustainable, fun, and effective approach to help you achieve your personal best.  We have several workout tracks to follow based on your fitness level, equipment availability and fitness goals.  Whether you workout at a commercial, home or corporate gym, have a TRX Suspension Trainer or no equipment all; we have online workouts available to you transform your body!  Free 7-day trial: Sign-up Here

Paleo Challenge – Day 3

Wake up: Drink 8oz of water right away! (I go to sleep with a bottle of water on my nightstand so I can drink it right away in the morning) Drink this water before your feet even hit the floor!

Tiny workout: Calf raises- 10 with your feet turned out,10 feet straight10 feet turned inI do this while brushing my teeth. It gets your blood flowing!

Breakfast: drink 8oz of water (yes again) either 2 eggs with a half of avocado and 2 pieces of bacon or Breakfast quiche or a 2 egg omelet with spinach, diced tomatoes, and onions!

Drink 8 oz water after lunch.

Snack: If you are hungry at all throughout the day eat a Rise Protein Bar.

Drink 16oz of water by lunch- at this point you should have drank 32 oz! This is flushing your system!

Lunch: Tuna-5oz of tuna mixed with an avocado (no mayo) served with a side of sautéed spinach or you can have a Strawberry blueberry spinach salad

Drink water 16 oz before dinner

Dinner: Grilled chicken, or salmon served with Mediterranean vegetable bake. Drink 8oz of water. Make extra for lunch tomorrow.

Drink hot water and lemon juice before you go to bed. Heat water in a coffee mug and add 1 tablespoon of lemon. Heat and drink! This is a colon flush!

At this point of the week you will notice you are using the bathroom a lot, your skin is clearing up, and your clothes are starting to fit different! You will also notice that you don’t have too much energy. You will by day 5. Make sure you get plenty of sleep!!!

The Elite San Diego Fitness Boot Camp since 2000.