In Nutrition

August 24, 2012

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E.M. Burton shares nutrition tips learned as her family’s in-house expert.

At the L.A. Fitness Expo in January, an astounding claim was made by the presenter of CrossFit Kids Eat This!, a short film on nutrition for children.

“If your kid is gonna CrossFit,” ran the introductory comments, “these are 10 things you need to know about food.”

Then came the assertion of knowledge and its claim to certainty.

Who would make such an outrageous statement?

I would.

On Proportion: .mov .wmv .mp4

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9 Comments on ““These Things I Know for Sure””

1

wrote …

Terrific article, and strong reinforcement for making the right decisions impacting our kids' health. Would love to see the other nine videos...are they online somewhere?

2

David Chef Wallach wrote …

The aticle will be up on our box' wall for certain, now i just need the entire video series to run at OUR events. When an 'article' instantly becomes a 'resource' you've got some very successful work on your hands.

3

wrote …

Great article E.M.!

4

wrote …

I've been through the experience of changing my diet and altering how my my daughter eats and views meals when she is with me.
The most effective way I have found to encourage children to eat new/healthy foods is to involve them in the preparation; grating carrots, picking peas from the pod, slicing peppers and cucumbers, etc.
Also making 'food faces' with the prepared fresh vegetables and low sugar fruits almost guarantees it'll all be eaten.
To encourage eating greens such as spinach, alfalfa sprouts, lettuce I make her tortilla wraps with goats cheese, ram in the greens and sliced pepper or carrot for sweetness and a drizzle of hemp, olive or avocado oil.
Aside from the goats cheese for my daughter everything else in the house is vegan as I 'consume' an alkalarian diet, which is basically vegan less the honey, high sugar fruit and high GI carbohydrates.

I use the word consume because a large part of my diet is in liquid form.
::500ml lemon and water to start the day.
::2L Green juice (Celery, spinach, kale, lemon, ginger, parsley, etc diluted around 5:1 with ionized water)
:: More green juice again later in the day
:: Salad at lunchtime
:: Stop drinking by 6pm, eat another salad or a vegetable soup.

This is highly nutritious as the nutrients from juiced veggies are more bio-available and do not require digestive energy to extract them from solid food.

The article states the food groups as Protein, Fats and Carbs but this is incorrect.

Protein is just second hand amino acids that can be found directly in a much more accessible and beneficial state. (Think of the biggest, strongest mammals with the greatest capacity and they will all eat grass; elephant, hippo, gorilla, etc)
Where animals do eat meat they are renowned for being lethargic and can actually only perform optimally as a hunter when they are running on empty (Lion, tiger, cheetah, etc)
And just to drill the point home, when you are born you are 1% protein so can you really justify that 30% protein 'balance'.

Carbohydrate is just another word for starchy sugary stuff.
There's nothing beneficial there because the body doesn't run on glucose.

Fats have become this difficult clingy puddle of acronyms and good this bad that. People are fearful to tread there so end up and end up avoiding all 'fats' causing health problems. The body needs fat. But lets change the word to 'oil' and include only hemp, avocado, extra virgin olive and grape seed oils, cold over the top of the food after cooking or preparing raw. Only use coconut oil as a cooking oil and even try to get in the habit of steam frying in hot water.
Avoid anything that says hydrogenated, part hydrogenated, or that comes from animals ie butter, goose fat, etc.
Do include fish oil, if from a reputable source.

The food groups are as follows:
Clorophyll, Oil, Water and Salt.
Yes you need salt, it is a mineral that buffers dietary acidity.
Use real sea salt or himalayan mineral salt not the cheap artificial table salt.

The best advice anyone can give regarding diet is to buy some pH test strips that measure around 6.4 - 8pH. Use these to test your urine and saliva.
Both should be above 7.2pH. Use separate strips for each test!!.

If they are both above 7.0pH then you can come back and criticize this post.
If not, then report back what they are and I'll tell you what the results mean and how to improve on them. Thanks for reading this far and apologies for dragging on a bit.

5

replied to comment from Alastair Gill

"Where animals do eat meat they are renowned for being lethargic and can actually only perform optimally as a hunter when they are running on empty (Lion, tiger, cheetah, etc)"

Birds
Primates, including hunter-gather humans

Omnivores, not exclusive carnivores and all active much of the time.
The most lethargic animals in the world (sleeping 22 hours a day) are herbivores.
The largest animal ever known is a carnivore. Young mammals drink milk, they don't eat plants until time later in their lives.
It's easy to find examples of the largest and smallest, most active and inactive animals in the herbivorous, carnivorous and omnivorous camps.

Meat is a more efficient amino acid source than plants for us. Healthy meat is a better source of Omega-3 rich, or at least Omega-6 poor fats than plant sources.

Biologically we are tuned to be omnivores.

30% protein is a starting point. It isn't about matching our intake to our current or better yet, desired composition, it's about consuming the food that will achieve our goals for performance and body composition. For most people that will be 30% of calories from protein. All will deviate from that to some degree, some markedly. That number based both on theoretical calculation and more importantly, practical experience from the athletes CrossFit has worked with.

For whatever markers you choose to monitor, the dietary advice in CrossFit’s "World Class Fitness in 100 Words" has proven time and again to give the best results:
"Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that will support exercise but not body fat".

No-one is advocating an exclusively carnivorous diet. If you look at the example video on proportion linked in the article, most the plate is filled with foods other than meat.

You can choose to pursue a vegetarian diet for yourself and your family. But I'd be prepared to put money on you being able to equal any measure you care to use on a diet that includes meat.

There is an excellent video series here in the CF Journal by EC Synkowski that expands on the CF Nutritional prescription. Search the Journal for "simple nutrition" (include the quotes) to find it. It would be worth watching.

6

wrote …

Craig, great response to Alastair's post. It's refreshing to see a diplomatic and objective response to an opposing viewpoint/philosophy that isn't inflammatory, unlike the all-too-common response that the internet seems to cultivate leading to overzealous, uninformed and personal attacks. Thanks!

7

wrote …

Thanks Craig for your response.
'Each to his own' I guess, but then so long as one is confident in their approach and that mentality helps to drive their performance then all for the good.
I do go along with the '100 words' as simple definition of how to improve nutrition after all of the brain-washing by product marketeers. The great thing with this is that it nudges followers towards a more alkaline diet of fresh produce without touching on the acid-alkaline dietary impact of food choices.

I also watched the videos by E.C as soon as they were published here and it was great to see someone projecting their knowledge like that to a receptive group.

My standpoint is based on what is called the 'new biology' whereas the concepts above are more aligned with the traditional idea of the Carbs, Fats, Proteins as food groups.

I shall continue my training based on the diet I set out above and see where it gets me.
I think the only place I digress from the 100 words is in the consumption of meat which I assume also includes all animal produce such as eggs and fish.

I don't agree with the statement about meat re: omega 3s/6s and amino acids.
Animals store acidic waste in their fat away from the major organs and if you are going to eat meat then it is the organs that are better for you as these are what the animal protects for longevity.
Pasture fed meat makes a big difference to the impact on human consumption due to avoiding the stored feed that creates dietary acidity in the animals.

Just to throw some acidity numbers into the mix: - acid : + alkaline
organ meats & liver -3
pork -38
chicken & eggs -18 to -22
white bread -10
white sugar -17
cucumber +31
avocado +13

So meat in the diet is more acidizing than including white bread and sugar.
My overall point is that in terms of 'health' as opposed to just 'performance capacity' it is worth considering a little more what impact the 'meat/dairy for protein' paradigm will have.

8

wrote …

Very interesting Alistair and very well written.
I think an article should be written about alkarian diet and the affects it has on performance and health.
Would be really interesting to see a controlled study of how peoples performance, health and results differ from utilising the Paleo diet in comparison to the alkarian diet.
Thanks for a good read

9

wrote …

Are the other nine videos available anywhere?

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