News

Open House Tomorrow!

UnknownBarbells for Boobs: Tomorrow we will host our 3rd annual Barbells for Boobs Fundraiser. We will run heats every 15 minutes starting at 7:30 AM. (7:30, 7:45, 8:00, 8:15, 8:30, 8:45) 8:45 will be the last heat! Arrive early to warm up for your heat.

Nutrition Seminar: Starts at 9:00 AM. The nutrition challenge begins Monday October 27th and will last 6 weeks! To take your measurements & before and after photos please make an appointment with Rob or Dan.

Our recommendation to “eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar” is adequate to the task of preventing the scourges of diet-induced disease, but more accurate and precise prescription is necessary to optimize physical performance.

Finely tuned, a good diet will increase energy, sense of well being and acumen, while simultaneously flensing fat and packing on muscle. When properly composed the right diet can nudge every important quantifiable marker for health in the right direction. Excerpt from CrossFit Journal Issue 21 May 2004

CrossFit Kids: Our CrossFit Kids Seminar will be a presentation to show you how CrossFit Kids can be beneficial to your child/ren. The first day of classes will be on November 1st!

How Exercise Can Boost Young Brains

Encourage young boys and girls to run, jump, squeal, hop and chase after each other or after erratically kicked balls, and you substantially improve their ability to think, according to the most ambitious study ever conducted of physical activity and cognitive performance in children. The results underscore, yet again, the importance of physical activity for children’s brain health and development, especially in terms of the particular thinking skills that most affect academic performance.

The news that children think better if they move is hardly new. Recent studies have shown that children’s scores on math and reading tests rise if they go for a walk beforehand, even if the children are overweight and unfit. Other studies have found correlations between children’s aerobic fitness and their brain structure, with areas of the brain devoted to thinking and learning being generally larger among youngsters who are more fit.

But these studies were short-term or associational, meaning that they could not tease out whether fitness had actually changed the children’s’ brains or if children with well-developed brains just liked exercise.

So for the new study, which was published in September in Pediatrics, researchers at the University of Illinois at Urbana-Champaign approached school administrators at public elementary schools in the surrounding communities and asked if they could recruit the school’s 8- and 9-year-old students for an after-school exercise program.

This group was of particular interest to the researchers because previous studies had determined that at that age, children typically experience a leap in their brain’s so-called executive functioning, which is the ability to impose order on your thinking. Executive functions help to control mental multitasking, maintain concentration, and inhibit inappropriate responses to mental stimuli.

Children whose executive functions are stunted tend to have academic problems in school, while children with well-developed executive functions usually do well.

The researchers wondered whether regular exercise would improve children’s executive-function skills, providing a boost to their normal mental development.

They received commitments from 220 local youngsters and brought all of them to the university for a series of tests to measure their aerobic fitness and current executive functioning.

The researchers then divided the group in half, with 110 of the children joining a wait list for the after-school program, meaning that they would continue with their normal lives and serve as a control group.

The other 110 boys and girls began being bused every afternoon to the university campus, where they participated in organized, structured bouts of what amounted to wild, childish fun.

“We wanted them to play,” said Charles Hillman, a professor of kinesiology and community health at the University of Illinois who led the study.

Wearing heart rate monitors and pedometers for monitoring purposes, the children were guided through exercise that doubled as romping. The activities, which changed frequently, consisted of games like tag, as well as instruction in technique skills, such as how to dribble a soccer ball. The exercise curriculum was designed to improve both aerobic endurance and basic motor skills, Dr. Hillman said.

Each two-hour session also included downtime, since children naturally career about and then collapse, before repeating the process. In total, the boys and girls generally moved at a moderate or vigorous intensity for about 70 minutes and covered more than two miles per session, according to their pedometers.

The program lasted for a full school year, with sessions available every day after school for nine months, although not every child attended every session.

At the end of the program, both groups returned to the university to repeat the physical and cognitive tests.

As would have been expected, the children in the exercise group were now more physically fit than they had been before, while children in the control group were not. The active children also had lost body fat, although changes in weight and body composition were not the focus of this study.

More important, the children in the exercise group also displayed substantial improvements in their scores on each of the computer-based tests of executive function. They were better at “attentional inhibition,” which is the ability to block out irrelevant information and concentrate on the task at hand, than they had been at the start of the program, and had heightened abilities to toggle between cognitive tasks.

Tellingly, the children who had attended the most exercise sessions showed the greatest improvements in their cognitive scores.

Meanwhile, the children in the control group also raised their test scores, but to a much smaller extent. In effect, both groups’ brains were developing, but the process was more rapid and expansive in the children who ran and played.

“The message is, get kids to be physically active” for the sake of their brains, as well as their health, Dr. Hillman said. After-school programs like the one he and his colleagues developed require little additional equipment or expense for most schools, he said, although a qualified physical education instructor should be involved, he added.

Extended physical education classes during school hours could also ensure that children engage in sufficient physical activity for brain health, of course. But school districts nationwide are shortening or eliminating P.E. programs for budgetary and other reasons, a practice that is likely “shortsighted,” Dr. Hillman said. If you want young students to do well in reading and math, make sure that they also move.

Read More: NY Times

Weekly Updates

Weightlifting: This Wednesday at 6:00 PM Coach Rob M. will be conducting a weightlifting class! Saturday’s Weightlifting class is canceled for this week only! If you want to improve your lifts this is the class to attend!

Barbells for Boobs: Saturday, October 25th we will host our 3rd annual Barbells for Boobs Fundraiser. We will run heats every 15 minutes starting at 7:30 AM. (7:30, 7:45, 8:00, 8:15, 8:30, 8:45) 8:45 will be the last heat! Arrive early to warm up for your heat.

Please show your support by making a donation to our team page!

 

RADD MiniMart Flyer-5x7_FINAL 1

Our CrossFit Kids Seminar will be a presentation to show you how CrossFit Kids can be beneficial to your child/ren. The first day of classes will be on November 1st!

 

 

RADD MiniMart Flyer-5x7_FINAL 2

We will host our Nutrition Seminar starting at 9:00 AM! The nutrition challenge begins Monday October 27th and will last 6 weeks! To take your measurements & before and after photos please make an appointment with Rob or Dan.

5 K Run: Sunday, October 19th!

946506_698387666921278_2954138547164866324_nTomorrow we want to encourage our members to participate in the Run Against Brain Cancer! There will be no scheduled workout at the gym! The workout posted tomorrow will be a 5K run to be done on your own or you can click here to sign up and participate with us.

 

Eisenhower Park Field 2
Check in at 8:15 AM
Run Start at 9:00 AM

 

Click Here to Join our team and to make a donation!

 

 

Thank you: Joey, Jaime, Kevin, and Martha

Top 10 Inflammatory Foods to Avoid Like the Plague

According to statistics from the World Health Organization, about 12.9 million people worldwide died from some form of cardiovascular disease in 2004. Each year, the World Cancer Research Fund estimates that some eight million people died from cancer. Heart disease and cancer, the deadly manifestation of chronic inflammation, are expected to remain as the leading causes of death in developed countries for many years to come.

But study after study shows that the risk of heart disease and cancer are modifiable by our lifestyle choices which include the food we choose to eat each day. With every bite we take, we’re either balancing the pro- and anti-inflammatory compounds in the body, or tipping the scale to one end.

To shift the balance to your favor, other than incorporating more natural anti-inflammatory foods in your diet, it is also equally important to avoid or cut down on foods which are known to promote inflammation. Here, we look at the top ten foods which set the stage for inflammatory diseases:

1. Sugars

Pro-inflammatory Agent: Excessive sugar intake causes tooth decay and has been linked to increased risks of obesity, inflammation and chronic diseases such as metabolic syndrome and type 2 diabetes. Recently, it has also finally been proven that sugar, as well as dairy, are the causes of acne.

Find them in: Sugar-sweetened beverages like soft drinks, fruit drinks and punches are some of the major sources of dietary sugars that many have overlooked. Do you know that drinking a can of Coke is as good as sucking ten sugar cubes? Other obvious sugar-loaded foods to avoid or at least limit include pastries, desserts, candies and snacks. And when you are looking out for sugar in the ingredients list, note that sugar has many names: corn syrup, dextrose, fructose, golden syrup, maltose, sorghum syrup and sucrose are some of the creative names used.

Inflammation-dousing Substitute: Got a sweet tooth? Opt for natural sweeteners like stevia, honey, or blackstrap molasses to flavor beverages and foods modestly. Natural sugars found in fresh or dried fruits and fruit preserves with no added sugar are also great choices. Not only do they give you the sweetness you crave, fruits also supply you with vitamins, antioxidants and fibers that you won’t find in sugary foods and drinks. Dates, figs, persimmons, kiwis, tangerines and various types of berries are some of the natural healthy snacks you can sink your teeth into.

2. Common Cooking Oils

Pro-inflammatory Agent: Common vegetable cooking oils used in many homes and restaurants have very high omega-6 fatty acids and dismally low omega-3 fats. A diet consisting of a highly imbalanced omega-6 to omega-3 ratio promotes inflammation and breeds inflammatory diseases like heart disease and cancer.

Find them in: Polyunsaturated vegetable oils such as grape seed, cottonseed, safflower, corn and sunflower oils. These industrial vegetable oils are also commonly used to prepare most processed foods and takeaways.

Inflammation-dousing Substitute: Replace your omega-6-saturated cooking oils with macadamia oil, extra virgin olive oil, or other cooking oils with a more balanced omega-6 to omega-3 fatty acids ratio. Macadamia oil, for instance, has an almost one-to-one ratio of omega-6:3 fats, and it is also rich in oleic acid, a heart-healthy, monounsaturated fatty acid.

3. Trans Fats

Pro-inflammatory Agent: Trans fatty acids are notorious for their double whammy effect: they increase the levels of ‘bad’ cholesterol, while lowering levels of the ‘good’ cholesterol. But that is not all they can do. They have also been found to promote inflammation, obesity and resistance to insulin, laying the ground for degenerative illnesses to take place.

Find them in: Deep fried foods, fast foods, commercially baked goods and those prepared with partially hydrogenated oil, margarine and/or vegetable shortening. Note that items that list 0g trans fats on the label may still contain some amount of these toxic fats. This is because in the US, the government allows items containing less than 0.5g of trans fats to be declared as trans-fat free. Commercially prepared peanut butter is one good example. Your best bet is to read the ingredients list and make sure partially hydrogenated oil or vegetable shortening is not used.

Inflammation-dousing Substitute: Look for alternative products that contain no trans fats, and that do not have partially hydrogenated oil or vegetable shortening in the ingredients list. When in doubt, assume that all commercially prepared foods contain trans fats unless stated otherwise.

4. Dairy Products

Pro-inflammatory Agent: As much as 60% of the world’s population cannot digest milk. In fact, researchers think that being able to digest milk beyond infancy is abnormal, rather than the other way round. Milk is also a common allergen that can trigger inflammatory responses, such as stomach distress, constipation, diarrhea, skin rashes, acne, hives and breathing difficulties in susceptible people.

Find them in: Milk and dairy products are as pervasive as foods containing partially hydrogenated oil or omega-3-deficient vegetable oil. Apart from obvious milk products like butter and cheese, foods with hidden dairy content include breads, cookies, crackers, cakes, cream sauces and boxed cereals. Scanning the ingredients list is still the safest way to suss out milk.

Inflammation-dousing Substitute: Kefir and unsweetened yogurt are acceptable in moderation for those who are not allergic to milk. They are easier on the stomach as the lactose and proteins in the milk have been broken down by beneficial bacteria and/or yeasts.

5. Feedlot-Raised Meat

Pro-inflammatory Agent: Commercially produced meats are feed with grains like soy beans and corn, a diet that is high in inflammatory omega-6 fatty acids but low in anti-inflammatory omega-3 fats. Due to the small and tight living environment, these animals also gain excess fat and end up with high saturated fats. Worse, to make them grow faster and prevent them from getting sick, they are also injected with hormones and fed with antibiotics. The result is one piece of meat which you and I shouldn’t be eating.

Find them in: Unless otherwise stated, most, if not all, beef, pork and poultry you can find in the supermarkets and restaurants come from feedlot farms.

Inflammation-dousing Substitute: Organic, free-range animals that are fed a natural diet such as grasses instead of grains and hormones contain more omega-3 fats. Having more room to roam freely, they are also leaner and contain less saturated fats.

6. Red Meat & Processed Meat

Pro-inflammatory Agent: Researchers at the University of California San Diego School of Medicine found that red meat contains a molecule that humans don’t naturally produce called Neu5Gc. After ingesting this compound, the body develops anti-Neu5Gc antibodies – an immune response that may trigger chronic inflammatory response. Low-grade, simmering inflammation that won’t go away has been linked to cancer and heart disease.

The link between processed meat consumption and cancer is even stronger. In the 2007 report by the World Cancer Research Fund and the American Institute for Cancer Research, processed meat has been stated as a convincing cause of cancers of the colon and rectum, and possibly of the esophagus and lungs too. Processed meat includes animal products that have been smoked, cured, salted or chemically preserved.

Find them in: Common red meats are beef, lamb and pork, while processed meats include ham, sausage and salami.

Inflammation-dousing Substitute: You don’t need to avoid red meat totally, though the same thing cannot be said for processed meat. No amount of processed meat is safe. Replace the bulk of your red meat with organic vegetables, poultry and fish, and relegate red meat to a weekly treat. When you do eat red meat, remember to choose lean cuts and preferably, that of grass-fed animals. To reduce the formation of heat-generated food contaminants, it is also advisable not to overcook your meat and use moist heat cooking like stewing and boiling more often than high-temperature dry heat methods such as grilling and frying.

7. Alcohol

Pro-inflammatory Agent: Regular high consumption of alcohol has been known to cause irritation and inflammation of the esophagus, larynx (voice box) and liver. Over time, the chronic inflammation promotes tumor growth and gives rise to cancer at the sites of repeated irritation.

Find them in: Beers, ciders, liquors, liqueurs, and wines.

Inflammation-dousing Substitute: A refreshing and thirst-quenching glass of pure, filtered water, anyone? How about a cup of anti-aging and anti-inflammatory jasmine green tea? If you find the idea of swapping ethanol for water or tea implausible, at least limit your consumption to no more than one drink a day.

8. Refined Grains

Pro-inflammatory Agent: A lot of the grains we eat nowadays are refined. They are devoid of fiber and vitamin B compared to unpolished and unrefined grains that still have the bran, germ and the aleurone layer intact. This makes refined grains as good as refined sugars, which are practically empty calories. And like refined sugars, refined grains have a higher glycemic index than unprocessed grains and when they are consistently consumed, can hasten the onset of degenerative diseases like cancer, coronary disease and diabetes.

Find them in: Products made from refined grains are almost everywhere. The common ones are: white rice, white flour, white bread, noodles, pasta, biscuits and pastries. To make things worse, many products with refined grains undergo further processing to enhance their taste and look, and are often loaded with excess sugar, salt, artificial flavors and/or partially hydrogenated oil in the process. A prime example is boxed cereals which contain substantial amounts of added sugar and flavorings.

Inflammation-dousing Substitute: Go for minimally processed grains if you are not gluten intolerant or allergic to grains. If you are an avid bread or pastry maker, invest in a grain mill to produce your own flour. It will be much fresher than the stale grain found in stores. When buying cereals or other products made from grains, don’t take the words on the packaging for granted. Just because the box says whole grains, it does not mean the grains inside are 100% intact. The problem is due to a lack of an internationally accepted definition for the word ‘whole grain’. When in doubt, if it does not look close to its natural state, don’t buy it.

9. Artificial Food Additives

Pro-inflammatory Agent: Some artificial food additives like aspartame and monosodium glutamate (MSG) reportedly trigger inflammatory responses, especially in people who are already suffering from inflammatory conditions such as rheumatoid arthritis.

Find them in: Only packaged foods contain artificial food additives. If you need to buy them, read the labels carefully and weigh your risks. If you order Chinese takeaways, make sure you have the option to ask for no MSG. Otherwise, look elsewhere.

Inflammation-dousing Substitute: Besides limiting the consumption of processed foods, use anti-inflammatory herbs, spices or natural sweeteners to add flavor to your dishes instead of relying on food additives.

10. <Fill in the blank>

Pro-inflammatory Agent: Why is this blank? Because it is meant for you to fill in with the food that you are sensitive to. Many people are sensitive to certain foods but are totally unaware of it. Unlike food allergies whereby symptoms usually come fast and furious, symptoms caused by food intolerance may take a longer time to manifest. Consequently, when symptoms of food intolerance do appear, they are often brushed off as common minor ailments such as tiredness and headaches. But repeated, long-term exposure to food that irritates can cause inflammation and lead to chronic disease.

Find them in: Common food allergens are gluten, milk, nuts, eggs and nightshade vegetables. Contrary to common belief, it is possible to develop an allergy to the foods that you eat often.

Inflammation-dousing Substitute: If you suspect that a particular food may be responsible for your food intolerant response, try avoiding it completely for about two weeks and monitor your reaction. At the end of the abstinence period, re-introduce the food back into your diet. If you are in fact incompatible with it, you should be able to notice the difference in how you feel easily.

Read More: Eat Local Grown

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