Starting on Monday you will start seeing the WODs all the members submitted as their favorites. Not all of you have the same idea of what a “favorite” is. Some were Girl WODs, some were ‘bench mark” workouts, some were a list of favorite moves that I put into a WOD and some all about burpees. I have given credit where I could or blame as you see fit to call it at times but remember that someone may not like your choice either. Settle in for the rest of the month’s programming, take it as another step to strength, endurance, agility and power. Give it your all and enjoy the variety.
Saturday November 2 at 10 am is our Fall event kicking it off with a Pumpkin Pie Eating Contest. We still have room for sign ups. Rules- 5 minute max pie consumption. You can use your hands, we will provide the large Costco size pie. Whip cream is optional. Cash prizes are First-$100, Second $50 and Third $25. You do not have to be a gym member to participate. We will limit the contestants to a total of 6. If we have more signups than 6 we will have a drawing. We will also have a Costume Contest as it’s so close to Halloween. Prize for the best costume. Please plan for a potluck of brunch items. Bring your favorite brunch item, eggs, sausage, bacon, ham, fruit, yogurt, toast, cereal, juice, milk, pastry, etc. Friends and family are welcome to join us and you can show off where you workout.
Mark your calendars for December 11, Wednesday for our Christmas Event at North Third Restaurant. We will have a White Elephant Gift Exchange max $10 limit. Again mark your calendars now.
There are survey forms in the gym to evaluate the gym. Please fill them out the next time you are there. We will use this to help improve where we see it is needed. Thanks.
Below is a nice article to give some thought to spending extra money on “organic, natural, grass fed, pasture raised, etc” foods. If will give you reason to evaluate spending that extra money on this items. The author has been a CrossFit nutrition source for many years.
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The Organic Myth: Why ‘Natural’ Doesn’t Always Mean Healthier
EC Synkowski
October 2nd, 2024
Credit: Heather Ford / Unsplash
Are you spending extra on organic produce and grass-fed meats, convinced they’re significantly healthier?
As many listeners of the Consistency Project podcast were when I talked about this in a recent episode, you might be surprised to learn that the nutritional differences are often negligible – even though organic, grass-fed, and wild-caught foods have become increasingly popular among CrossFitters and other health-conscious folks.
Many believe these options are nutritionally superior to their conventional counterparts. However, recent scientific research paints a different picture.
Grass-Fed vs. Grain-Fed Beef
While many tout grass-fed beef as healthier, the differences are less significant than you might think. Looking at the variance of omega-3 and omega-6 in a 100g serving, for example, we find:
- Grass-fed beef contains 0.06 grams of omega-3 fatty acids, compared to 0.03 grams in grain-fed beef.
- Grass-fed beef has 0.08 grams of omega-6 fatty acids, while grain-fed has 0.2 grams.
These differences are minimal when adults need about 1.6 grams of omega-3s and 17 grams of omega-6s daily. In other words, these are generally not good sources of omega-3 and omega-6!
You’ll need entirely different food, not the “organic” variation to get the job done.
Pastured vs. Store-Bought Eggs
The nutritional gap between pastured and conventional eggs is similarly narrow:
Of the 11 vitamins measured, only five showed statistically significant differences (PMID: 36360017).
- Further, Vitamin B12 was higher in conventional eggs, meaning pastured isn’t always better.
- Only one out of 10 minerals differed between the two types, meaning they were virtually identical in mineral composition.
Wild-Caught vs. Farmed Salmon
Contrary to popular belief, farmed salmon often contains more beneficial nutrients:
- Farmed salmon has about twice the omega-3 content of wild-caught salmon.
- The levels of EPA and DHA (specific subtypes of total omega-3s) were the same.
- Wild-caught salmon actually contained three times higher levels of contaminants like PCBs, mercury, and arsenic – though still within safe limits.
Organic vs. Conventional Produce
A comprehensive 2024 study found no generalizable superiority of organic fruits and vegetables over conventional ones in macronutrients, fiber content, or micronutrients.
optimizemenutrition
Understanding these facts is crucial for several reasons:
- Cost-effectiveness: Organic and “natural” options often have a hefty price tag. Knowing that conventional alternatives can be just as nutritious allows you to make more budget-friendly choices without compromising your health.
- Reduced food anxiety: Many people stress over buying the “right” type of food. Realizing that conventional options are nutritionally comparable can alleviate this unnecessary worry.
- Focus on what truly matters: Instead of fixating on specific food sources, you can concentrate on overall diet quality and variety. Include a diverse range of whole foods rather than obsess over specific “premium” versions.
The Real Impact on Your Health and Wallet
Adopting this approach to food choices is crucial because it:
- Saves money: You can allocate your food budget more efficiently without sacrificing nutrition.
- Reduces stress: Letting go of the pressure to buy “premium” foods can make grocery shopping and meal planning less stressful.
- Improves overall diet quality: Focusing on variety rather than specific food sources increases the likelihood of meeting all nutritional needs.
A New Rule of Thumb for Healthy Eating
Remember, solid nutrition is not about buying the most expensive or trendy foods; it’s about creating a diverse, balanced diet from a range of whole food sources.
Whether organic or conventional, grass-fed or grain-fed, the most important factor is including various nutrient-rich foods. And consistently across the majority of days versus spotty attempts at “healthy.”
By understanding that “natural” doesn’t always mean healthier, you can make more informed, budget-friendly, and less stressful food choices while maintaining a nutritious diet.
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EC Synkowski hosts the Consistency Project podcast, from which this article was adapted. She’s a CrossFit L4 Certified Coach, a Certified Nutrition Specialist®, and the creator of the #800gChallenge®.
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Schedule for this week- Monday-Friday 5 am, 6 am, 4:30 pm 5:30 pm Saturday 7 am HERO WOD, 8 am Poker
Workouts this week- In Order ROWLING, Pullup/Pushup, Push press/burpees, CALI BEAR, jump rope/run duo, HERO, POKER
See you at the gym
3,2,1 GO!
Dean