CrossFit and Diet: Raw Foods Present


The essence of hardcore training makes one do dedicated and routine steps to achieve not only the perfect body but the lifestyle to maintain this. The founder of CrossFit, Greg Glassman, gave a technical meaning of fitness—that also serves as his philosophy for creating the brand. Fitness, he says, is an “increased capacity across broad times and modal domains” which coincides with the slogan for CrossFit, which is the sport of fitness. (CrossFit) In a conventional speak of fitness; it essentially calls for a person to motivate the body into being active.

The diet of CrossFit could be as challenging as its food plan. In its 2004 CrossFit Journal, the workout regimen had recommended a prescribed a nutritional food intake called zone meals. It is derived from the Zone Diet, created by Barry Sears. CrossFit gives us several criteria in establishing whether a person is fit. These come in ten physical skills: cardiovascular and respiratory endurance, stamina, strength, flexibility, power, strength, agility, balance, coordination and accuracy—all of which are found in different sports. (Kamb)

CrossFit is engaging and comes with combining the highlights of various warm-ups and sports techniques to target body areas that would create an ideal physique based on the workout. Hence, the diet also contributes to this goal. Zone meals promise to “amplify the effects of the cross-fit regimen.” (2004) Foods in the Zone diet are reduced to blocks.

A block is defined as the unit of measure that constitutes having proportioned meals. Blocks per meal are created with equal ratios of protein (40%), carbohydrate (30%) and fat (30%). The number of blocks per meal is determined by the sex and body type of the athlete. (CrossFit Journal, 2004) Browsing through the zone meals, we observed that nutrients consist of fresh fruit and vegetable and cheese, preferably in its raw form.

Proteins such as egg whites and meats are cooked while fat can be ingested separately (like peanut butter) or as a topping. Most natural foods are vegetables and fruits.  The logic behind including raw food in a zone diet to protect the body against nutrient deficiency—provided that the food is organic which means that no pesticides, no homogenized, industrial solvents, and food additives.

The Journal gives you an equivalent of blocks to food which you can combine for the desired figure and flavor for the food that you would want to eat, specifying whether it be cooked or raw. There is no issue of having bland food because the rubric gives you the option of combining your desired meat, dairy, fruit, and fat that you want provided that it is limited to your respective blocks. (CrossFit Journal, 2004)

The variety of workouts would depend on what you can do although classes usually follow subsections—instructors may ask you to do the nine (9) foundational movements of CrossFit: deadlift, sumo deadlift high pull, clean, squat, front squat, overhead squat, press, push press and jerk. (Kamb) It’s safe to say that it is similar to weightlifting, without the needed equipment. CrossFit involves groups of people and the daily convenience of a gym. So in preparation, make sure to be comfortable in gym clothing mainly knee wraps for squats and repetitions. Powerlifting clothing can also be great as it allows skin to breathe. Activity plus a healthy diet makes fitness. Apparently, CrossFit goes one step higher.

How to Eat Vegan & Still Build Muscle

Build Muscle With Raw Foods

One of the most challenging tasks to a vegan mom, cook or fitness expert is obtaining knowledge on how to eat vegan and still build muscle. The good news is there is plenty of vegan food you can eat while building more muscle. Over the years, the message has been that eating meat is essential to building muscle. Lately, the message is changing due to increased scientific research. Nutritionists are helping to educate people on the different types of vegan dishes that are capable of increasing strength, endurance, and building muscle.

Avoid Meats

So, whether you are a vegan mom, cook or fitness expert who is interested in taking meat out of your menu, you should not allow anything to hold you back. One, you can embark on a search for the top testosterone boosters of the year to help you avoid eating meat. A cook who is wondering about this issue should use or encourage his clients to consume the best test boosters. Fitness experts are free to encourage their clients to choose and use the best test boosters too, especially when the main goal of training is to build bigger, stronger and more impressive muscles.

Eat More Nuts and Seeds

Apart from the test boosters, a diet that contains more nuts and seeds instead of oils is highly advisable in attaining the goal of building muscles. When necessary, there would be nothing wrong with taking supplements. At times, you might need to consult your doctor or dietitian to learn about the best supplements to take without compromising your intentions of building muscle without consuming meat. A diet that consists of beans is highly advisable. In fact, you should be ready with beans at all times.

Reduce The Vegetables

It is strange to talk about vegan diet or menu without mentioning vegetables. However, there are times when scaling back on the vegetables would be a great idea. Vegetables tend to make you feel full. Usually, you would stop eating more food when you are full. Therefore, vegetables would dissuade you from consuming more food, which would then have a negative impact on your goal of building more muscle with vegan dishes. Instead of taking plenty of vegetables, replace them with the following:

  • Grains
  • Nuts
  • Beans
  • Seeds

Start Small

If meat has been your most favorite food for as long as you can remember, it would be a good idea to embark on this journey by starting small. Take small steps each day. For example, start by picking one meal each week and making it entirely based on plants. You could start with breakfast. Instead of breakfast that consists of what you normally consume each morning, feel free to base it entirely on spinach tofu scramble. The beauty of the spinach tofu scramble is the fact that you can consume it during lunch or dinner instead of limiting it to breakfast only.

Therefore, in addition to wearing the best CrossFit wrist wraps for your WOD, by now you should have known that it is possible to build more muscle with vegan meals. Follow the tips listed here to build improved muscles as a vegan mom, cook or fitness expert.

Can Eating Raw Foods Help You Perform Better Athletically?

Eating Vegan To Perform Better Athletically

Athletes need everything they need to improve their performances. Proper nutrition is just as effective in improving athletic performance as training and talent. What you eat – including raw foods – eventually determines the kind of performances you put up when competing with other athletes. As an athlete, you are what you eat. Proper nutrition enhances athletic performance. Poor nutrition, on the other hand, has a negative effect on athletic performance. Your performances will decrease substantially if you do not get enough:

  • Calories
  • Fluids
  • Carbohydrates
  • Protein
  • Irons
  • Vitamins
  • Other minerals

So, can eating raw foods help you perform better athletically?

Raw foods improve performance

First, many top athletes swear that raw foods are responsible for the improved and top performances they put up all the time. While other sports people prefer enhancing their performances through steroid and other performance enhancing supplements, many believe in the power of raw foods. Generally, raw foods refer to the foods you eat in their natural or purest form. Typically, raw foods contain all the enzymes, minerals and nutrients needed to perform optimally as an athlete.

The raw foods that help top athletes perform to the best of their abilities often consist of vegetables, fruits, nuts, and cheeses. These foods can only give you the enzymes, minerals, and nutrients your body needs if you cook or heat them below 115 degrees Fahrenheit. Nonetheless, it is advisable to balance your foods well. Do not eat only raw foods. Balance them out with some non-raw foods too. Instead of eating too many highly processed foods, dairy products or cooked foods, consider replacing them with raw foods too.

Raw foods contain antioxidants

Raw foods are full of antioxidants that the body needs to remain healthy. As any athlete will tell you, it’s normal to notice too many inflammations in various parts of the body while training. The inflammation is usually the result of oxidization. When it is out of control, inflammation can cause some serious damage in the body. In such circumstances, the body needs all the antioxidant, it can get (from raw foods) to capture the free radicals flowing in the body and damaging tissues seriously. Without antioxidants, free radicals will slam and weaken tissues.

No matter how much you try, it is impossible to out-train on a poor diet. The goal of each athlete should be more than merely avoiding the urge to eat the wrong foods. The athlete should also develop a culture and habit of eating the right foods. Wrong foods are capable of poisoning your system, which is catastrophic when preparing for an athletic competition. Raw foods are not toxic. They are not full of trans-fats or processed oils that are capable of poisoning your system. As it is the case with almost everything in life, eat raw foods in moderation.

Remember, the amount of raw foods you eat depends on several factors. First, it depends on the sport you participate in. Second, it depends on the amount and intensity of the training that you do. How much time you spend on the sport also determines the amount of raw foods worth eating on any given day. You need food to prepare well for any upcoming training session or workout. You need the right foods to help your body recover after each training session or workout. Consult a dietician for more help.

Top Dangers of a Sedentary Lifestyle to Avoid

Dangers of a Sedentary Lifestyle

A sedentary way of living provides a variety of possible hazards and dangers, and the worst of these risks consist of excessive weight, heart diseases, and diabetes. If you spend a lot of your time in a static position, your muscle mass and bones may grow weak, causing sharp pain and even joint inflammation.

Likewise, based on health and wellness experts, an inactive lifestyle has the possibility to promote speedy aging process and would likely trigger psychological issues. This is why fitness should not be an optional venture, but a lifestyle. Everyone is busy, or course, but being healthy must be a priority.

What is a Sedentary Life?

If your life is defined by lack of exercise, you are leading a less active way of life. And, in the present contemporary culture, most people lead one kind of sedentary life or the other, for a number of reasons.

As an example, the working class individuals invest the majority of their day (approximately 8 hours) resting behind the computer system at the office. Then, they will get back home in a vehicle and relax in front of the television prior to retiring to bed. There is no room for exercising and deliberate exercise. Gradually, this sort of way of life could pose significant dangers to the psychological and physical wellness of an individual.

What are the Risks of a Sedentary Life?

As discussed previously, excessive weight is among the major aftereffects of a non-active lifestyle. The problem concerning an inactive way of living is that little or no calories are consumed. This becomes worse if you are eating the same amount of food as an individual that is always on the go.

Subsequently, weight gain will certainly proceed as well as lead to excessive weight inevitably. And, if you don’t do anything to try and fit in a workout or some type of exercise, the circumstance will certainly enhance the chances of diabetes.

If you are currently overweight or tending towards weight problems, you should quit your non-active lifestyle without future now! As a matter of fact, you would certainly need to embark on weight management boot camp quickly to hasten weight loss.

One more serious risk of lack of working out is the threat of heart attacks, found to be common amongst individuals which live an inactive lifestyle. The reason is straightforward; when you invest most of your time without getting enough exercise, your heart does not get the sufficient amount of blood supply that it requires to operate properly.

Likewise, individuals which lead inactive lifestyles are subjected to risks of other conditions such as breast cancer, colon cancer, and weakening of bones (a condition where the bone becomes weak and loses strength).

So, exactly what is the lesson from everything? It’s straightforward; get into fitness and completely give up an inactive lifestyle. You must additionally focus on well-balanced meal prep recipes. If you focus on staying active and eating right, you can avoid those health problems from popping up.

How to Implement Raw Foods into Your Diet

Raw Foods

You don’t have to be marooned on an abandoned island to eat raw foods. Raw foods are nutritious thus worth implementing in your daily diet plans. Incorporating raw foods in your daily diet does not require being a rocket scientist. It is not mandatory for you to make these adjustments overnight. Take things slowly. Make the adjustments gradually if you expect to enjoy the full benefits. In fact, the benefits of eating raw foods are quite diverse. Raw foods are great at the following:

  • Enhancing your immune function
  • Making you feel full
  • Diversifying the menu
  • Supercharging the diet

So, here is the approach you should take in incorporating raw foods into your diet.

Increase your intake of raw foods

First, your focus should be on eating as many raw foods as you can. The all-or-nothing approach has its place, which is not in matters that have to do with the food you eat. This is not to say that making your diet based on raw foods 100% is what you should aim for in your life or that of your loved ones. Balance the meals out so that you eat enough of everything. Introduce as much variety as possible in your diet. Remember, a vibrant health depends on more than raw foods. Combine fresh and raw organic foods with plant-based whole foods cooked healthfully.

Fill the fridge with raw treats or staples

This piece of information is as vital to a vegan mom as it is a vegan cook or vegan fitness expert. Filling the fridge with as many delicious raw treats as well as staples is a good move. One advantage of storing them in your fridge is that they tend to last long; thus, saving you plenty of money and avoiding time wastage. With such treats and staples in your fridge, you will have access to all the ingredients needed to whip up a snack or prepare a meal for a moment. Some of the treats and staples worth keeping in the fridge at all times include:

  • Organic fruits
  • Raw cinnamon rolls
  • Cashew cheese
  • Organic vegetables

Invest in the right equipment

Implementing raw food into your diet requires the right piece of equipment. Therefore, set some money aside for buying a food dehydrator. This will be money well spent. The dehydrator ensures that your foods retain all the enzymes needed to help you remain healthy. It also guarantees that the foods lose none of their nutrients. With the dehydrator, you will have little difficulty in preparing some tasty snacks for yourself or your loved ones. The dehydrator’s main task is to dry the foods and keep them at the right temperatures.

Start the day with quality green smoothie

A green smoothie is perfect for starting your day. Nowhere is it written that breakfast must consist of tea, bread, and bacon. A green smoothie is nutritious and healthy. Base your choice of green smoothie with spinach or kale. Get a good blender and use it for making the green smoothie that gives you the best start to a day. If you have no idea about the kind of green smoothie to start the day with, then you should blend two cups of mango with a single banana, two cups of spinach and some orange juice or water. Your kids will love this green smoothie too.