110407 – Thursday

110407 – Thursday

  • 80’s Theme for Friday night’s Sectional/Fittest in Burbank Challenge WOD! Now let’s get after it (those costumes that is)
  • Stronger Faster Healthier products are moving quicker than ever…hurry and get it the next batch won’t be in until May.
  • Remember this coming Monday our poppin 6:15am class is now our Poppin 6am class! See you all there!!!

IMG_7705But will CrossFit get me ripped??

Coach Tyler’s surgery is complete…he finally has his robot leg…it was a risky operation but he was pretty sure it was worth it. Heal up well buddy.

And now for some nutrition from Coach Rane titled “Congrats You’re Naive!”

“What About Agave Nectar?”

I get asked that a lot.  I see these bottles of garbage floating around the Whole Foods coffee bar and witness an entire slew of swindled consumers shelling out good money for 100% Organic Agave Nectar to use as there champion-sweetener-of-health.

Please!  We’ll get back to this useless tequila by-product in a second but first…

You’re probably better off just drinking the tequila… 

ALL SUGAR SHOULD BE REDUCED IN THE DIET or ANY KIND!  This includes honey maple syrup fruit agave nectar etc.  Even vegetable juice is just concentrated carbs.  Stevia eh I just don’t think you should be training your brain to crave and require the “sweet flavor”.  You’re just setting yourself up for failure.  On a regular basis ditch it all.  Have some from time to time (the real stuff fruit honey maple…  not artifcial crap) just don’t make any sort of a habit out of it (unless you like diabetes metabolic syndrome gout etc.)

If you’ve never watched it check out “Sugar the Bitter Truth” by Robert Lustig M.D.

It’s almost always that the people I see failing to regulate their appetite appropriately are those keeping the stimulus of sweet in the mix (even the wonderful godsend of Stevia *cough sarcasm* and especially an overabundance of fruit especially juice).

Yeah on Paleo we can eat fruit.  It’s “Paleo” and it’s a better option than a Twinkie or Coke or a donut. But in its modern form most fruit has been selectively bred to contain more sugar and thus more fructose sugar.  It’s still gonna make you hungrier it’s good at that and potentially disrupt the way your body produces and utilizes insulin.  It’s good at that too.

Über-Simplified View of Fructose Sugar: Fructose does not release insulin.  Fructose is still a sugar.  Sugar in the blood (too much) is bad.  Fructose sugar stays in the blood longer because it does not get pulled into the cells via insulin secreted from the pancreas.  Glucose on the other hand does secrete insulin and gets appropriately cleared from the blood via insulin (when healthy).  All cells of the human body can run on glucose.  To a large extent only the liver can utilize and process fructose where approximately 30% of it gets converted directly into fat.  Fructose also has the ability to make you “insulin resistant” where your body stops hearing the signal of insulin thus leading to higher fasting levels of insulin (a bad thing).

However consumption of large amounts of fructose can be deleterious and can trigger fructose malabsorption metabolic syndrome[12]hypertriglyceridemia decreased glucose tolerance hyperinsulinemia and accelerated uric acid formation.[13][14][15]wikipedia sourced

This is part of the reason why High Fructose Corn Syrup (HFCS) has been so rightfully demonized.  Is it worse than rugar table sugar yes.  Does this give regular table sugar a pass now classifying it as somethign we should be consuming a lot of?  No.  It’s only “a better choice” still not by any means a “good choice”.

This brings us back to Agave Nectar…

I think most people can follow the train of thought laid out above.  I think most people nowadays are on board that HFCS is something we should eliminate from our food supply and avoid at all costs regardless of how much other sugar they continue to shovel down the pie whole (It’s not your fault it just tastes so damn good).  I see that trend  with the HFCS deal.  It’s a good thing.  So anything with a high fructose content would be “bad” right?  Okay well…

Agave nectar consists primarily of fructose and glucose. One source gives 92% fructose and 8% glucose; another gives 56% fructose and 20% glucose. These differences presumably reflect variation from one vendor of agave nectar to another.[6][7]wikipedia sourced

And in case you were wondering the end product of HFCS is only 55% fructose by volume.

Hmm so it looks like by opting for the “healthy” Agave nectar you are at least getting the equivalent dose of fructose as you would be getting from HFCS and most likely you are getting more (most brands tested range at the higher end – producers know sweeter is better on the pallet).

So where do we go from here?  Well my best advice stop fooling yourself that there is any sort of shortcut to eating anything “sweet tasting” on a gluttonously consistent basis.  Learn to love subtler flavors.  Savory herbs and spices.  Cinnamon curry.  Sauces composed of healthy fats and oils.  Unrefined sea salt.  Pepper.  The taste of root vegetables like parsnips carrots and yams.  The flavor of a good grass fed steak or wild caught fish.  Do that and you will most likely find better health.

Don’t let this scare you into some orthorexic crusade to banish all fruit from your diet but I wouldn’t make it a staple food.  Treat it like ugh a treat…  Buy organic local in season.  Eat it preferably alone (if blood sugar isn’t an issue) so we don’t run into improper food combining issues.

As for the sweeteners:  Yeah avoid HFCS.  Don’t be had by the snake-oil salesman on the Agave nectar.  Forget the Stevia and just have some damn self control for a time being.  Train your brain to not crave sweets and it won’t.

Keep one foot (or both) in the pool-of-sweets and you’ll battle your hunger and insulin/blood sugar control forever.

Be Well

Rane J.

Wednesday’s WOD:

All Levels

A. Skill Review for Friday’s WOD

B. For time

75x Squats

25x Pull Ups

20x Ring Dips

50x Squats

20x Pull Ups

15x Ring Dips

25x Squats

15x Pull Ups

10x Ring Dips

Level 1 CrossFit

A. Skill Review for Friday’s WOD

B. For time

75x Squats

25x Pull Ups

20x DB Push Ups

50x Squats

20x Pull Ups

15x DB Push Ups

25x Squats

15x Pull Ups

10x DB Push Ups