Unauthorized reproduction or distribution is strictly prohibited by law.crossfitnorcal. author of The Paleo Diet Power Tools If you think a campus board can help your performance.crossfitnorcal.com All content copyright CrossFit NorCal and its respective authors. CA 95927 www.00. CROSSFIT NORCAL PO Box 5501 Chico. Yearly subscriptions can be purchased for $25. try a system board 9 REGULARS 12 Recipes for Health & Performance New ways to feed yourself for optimum health and athletic performance . FEATURES 3 4 Introduction Introduction to this issue by Robb Wolf The Paleo Diet An interview with Professor Loren Cordain of Colorado State University.com for more information.THE PERFORMANCE MENU JOURNAL OF NUTRITION AND ATHLETIC EXCELLENCE PUBLISHER CrossFit NorCal COVER April Winn BACKISSUES Backissues are available at www.com THE PERFORMANCE MENU is published monthly and distributed exclusively to subscribers by CrossFit NorCal.crossfitnorcal. Visit www.

just talk to Robert Pirsig about that. Most research in the arena of health and fitness relies upon a reductionism that slices and dices the living organic process into sub-units that have no meaning in the real world. looking at hunter gatherers. So what does this have to do with health. in which case many readers may cancel their subscriptions after this issue) that. we still do not know WHAT gravity IS. not Science. But then again. “If you have the answer. Professor Cordain and those researchers who have wed theory and empiricism at the nexus of evolutionary biology seem capable of remarkable leaps of understanding. but only if one has a cohesive framework on which to hang the scraps of information this approach generates.” ISSUE 4 MAY 2005 3 . with another book on the way. although we have a fairly descriptive theory of why apples fall (The Universal Law of Gravitation). Professor Cordain has done what few modern scientists do: published peer reviewed literature across a variety of disciplines. you know…those pesky 3rd and 4th dimensions that seem oddly wrapped together… space-time) while other physicists think gravity is the result of some interesting little particles called gravitons. Do these researchers have all the answers? Certainly not! Science has an annoying entropic effect that leaves one with more questions than answers. the question is easy. This reductionism is helpful in describing processes that underlie life. as Professor Cordain once told me. both past and present and marveling at their relative good health.THE PERFORMANCE MENU JOURNAL OF NUTRITION AND ATHLETIC EXCELLENCE INTRODUCTION by Robb Wolf A great Philosopher once said that CrossFit and in fact ALL good athletic and strength training is based upon empirical. Some physicists argue that gravity is a warping of space-time (yea. OK. Why did that apple fall? Why do the stars circle the sky in a particular way? These are empirical observations that inspired theories and from these theories experiments were put forth to test if theoretical prediction matched observed results. He has written many papers on health and nutrition. The peer review process is generally what people call “Science” and “Proof” (talk to Coach Greg Glassman for an interesting perspective on the peer review process) but I like to point out that the idea for these “Proofs” came from empirical evidence. longevity and performance? This month we have an interview with noted scientist Professor Loren Cordain of Colorado State University. Half a mouse is not a mouse and actually tells one quite little about mouseness. observational evidence. It is perhaps interesting to note (or it may be very un-interesting. This should perhaps not be surprising given that science itself is based largely on empiricism. and an excellent book.

But as I studied the Paleo diet more and more. I could train harder and longer with few injuries. N Engl J Med. The ophthalmology question came about as I realized that nonwesternized people rarely develop myopia (near sightedness). and potatoes—similar to many vegetarian and near vegetarian diets. A consideration of its nature and current implications. In the ensuing 15 years or so.) and it made a lot of sense to me. He is the author of over 100 peer reviewed scientific articles and abstracts published in journals such as American Journal of Clinical Nutrition.312(5):283-9. We would like to thank to Dr. Otto Schaefer’s writings of tending to the health of the Inuit people in the far North as they made the transition ISSUE 4 MAY 2005 4 . certain areas of inquiry led to others. dairy products. Cordain for granting us this interview and for his endless enthusiasm for this topic. Why did you begin looking at the diet and lifestyles of our ancestors for answers to modern diseases? I have always been interested in health. Konner M. Loren Cordain is a professor in the Department of Health and Exercise Science at Colorado state university. I have experimented with various diets in an effort to improve my health as well as my fitness and athletic performance. Unfortunately. fitness. and my chronic back and joint pains disappeared. Within a year or two I found myself with thousands of papers that started to form patterns about human health and well being. and is without question the foremost authority on the topics of Paleolithic nutrition and hunter-gatherer life-ways. refined sugars. Similarly. the British Journal of Nutrition. I also experimented with a modern day Paleo diet that was high in lean animal foods and devoid of grains. over the course of my lifetime. diet and well being. author of The Paleo Diet by Robb Wolf Dr. in my readings I came across Dr. 1985 Jan 31. the answer would have been a flat out no. in my late 30s. with this diet. salt and processed foods. Paleolithic nutrition. I read everything I could get my hands on about the topic and started to collect and organize scientific papers related to the topic. beans. During the 70s and 80s I had believed that the best diet was one that was low in animal foods. and high in carbohydrates with plenty of brown rice. I read Boyd Eaton’s now classic New England Journal of Medicine paper on Paleolithic Nutrition (Eaton SB. ranging from ophthalmology to dermatology to autoimmunity. I experienced chronic joint and back pain. This is unheard of! How do you do it? If you would have asked me 10 years ago if I were interested in dermatology. In 1987. I began to feel better. many upper respiratory illnesses and could rarely train for extended periods without encountering some sort of musculo-skeletal injury. the study of Stone Age diets and their relevance to contemporary people became my passion. and the European Journal of Clinical Nutrition to name a few. It was a lot like hopping from stone to stone as you cross a low river: you kind of keep your head down as you step and don’t realize where the next stone will lead you. low in fat.THE PERFORMANCE MENU JOURNAL OF NUTRITION AND ATHLETIC EXCELLENCE THE PALEO DIET An Interview with Professor Loren Cordain. The Performance Menu would simply not exist were it not for his efforts. Also. Wonder of wonders. Probably similar to you and many of your readers. You have published research on a wide variety of topics.

that being said. Eaton SB. Speth JD. Miller J. are as follows: 117g protein.) for more information on this topic. I don’t believe that there was a single “Paleo Diet” for all pre-agricultural humans but rather a range of diets that varied by geographic locale. kidney. we do not have access to wild. Would you give an overview for our readers of what the Paleo Diet is and is not? What are some common misconceptions regarding the Paleo Diet? First off. undomesticated plant foods nor the time to collect them on a daily basis. Mann N. In light of your research it appears that our ancestors seldom suffered from a lack of food and in general consumed an excess of calories. gonads etc).com. This is a macronutrient ratio of 20% protein. Holt SHA. despite these shortcomings. However. However. Does the “Thrifty Gene” hypothesis need to be revamped? I refer your readers again to my website and this paper for a detailed answer to this question: (Cordain L. according to the Zone (5’9”. fish. it would be almost impossible for any westerner to exactly replicate a true hunter-gatherer diet. The thought of eating a crab apple when you are used to eating Golden Delicious apples would be a bit hard to stomach for most of us.S. Most of us do not have access to wild game on a year round basis and most of us would be unwilling to eat the entire carcass (brains. it is assumed. we believe that for most huntergatherers there was a seasonal waxing and waning of body weight as food sources became more and less available. liver.thepaleodiet. if one contrasts the range of diets which were possible for Stone Agers to the current western diet. Diabetologia 1999.from the Stone Age to the Space age in a single generation. the protein intake would have always been higher than the current western value (~15% energy) and the carbohydrate content would have always been lower than in the typical U. legumes and processed foods and replacing them with lean meats. 144g carbs and 144g of fat. Am J Clin Nutr 2000. He noted that they had no acne when they lived and ate in their traditional manner. Brand Miller J. seafood. diet (~50% energy). were in response to an inconsistent food supply and thus the ability to store fat efficiently was a survival advantage. and download my scientific paper (Cordain L. grains. My nutritional requirements. Basically. season and food availability. Plant to animal subsistence ratios and macronutrient energy estimations in world wide hunter-gatherer diets. Mann N. This observation became the impetus for my work linking diet to acne. I recommend that your readers visit my website. 170lbs. Many of our readers follow the Zone by Barry Sears using Paleo friendly foods to fill the nutritional prescription advanced by the Zone. Would you comment on the amounts and ratios from a Paleo Diet perspective? Do you see any way to improve on the Zone ratios? Barry Sears is a friend and I think that his message is a good one overall in that he is on board with the notion that our current day nutritional requirements were determined by our ancestral past. we can substantially improve our diet by eliminating or severely reducing dairy products. www. Similarly. however whole scale starvation rarely occurred be- THE PERFORMANCE MENU JOURNAL OF NUTRITION AND ATHLETIC EXCELLENCE ISSUE 4 MAY 2005 5 . and fresh fruits and vegetables. Consequently there was no single macronutrient ratio that would have encompassed all Paleolithic people. The “Thrifty Gene” hypothesis states obesity and related modern diseases are the result of adaptations by our ancestors. 71:682-92. These adaptations. 42:383-84). marrow. 25% carbohydrate and 55% fat. Additionally these plant foods would be barely edible to our cultivated palates. Scant evidence of periodic starvation among huntergatherers. 5% body fat).

Olympic Triathlete coach in 1995 who was quite skeptical at first. Cordain for many years. We believe that built into the genes of virtually all pre-agricultural humans was a genetic adaptation to a high protein. I began to notice that I was not only feeling better. pasta. I actually noticed an improvement in my recovery from runs as well as increased freedom from upper respiratory illness and musculo-skeletal injuries that allowed me to train with greater intensity. I was skeptical of his claims that eating less starch would benefit performance. Cordain suggested I try eating a diet more in line with what he recommended for one month. My recovery following workouts was slow and my workouts were sluggish. rice. but I didn’t become aware of his work until 1995. which preferentially use glucose as an energy source. I had also coached many successful athletes. But in week three. The following passage represents Joe’s feelings about this type of diet for endurance athletes: “I have known Dr. type 2 diabetes and the metabolic syndrome). who ate the same way I did. Following adoption of a diet with more protein and less refined carbs. That year we began to discuss nutrition for sports. and very lean meats.As a longtime adherent to a very high-carbohydrate diet for athletes. With the Irish potato famine.S. I took the challenge. to adopt a higher protein. “Our discussions eventually led to a challenge. I had not been able to train more than about 12 hours per week. both professional and amateur.e. You however have influenced some of the best minds in endurance training.cause hunter-gatherers were not dependent upon a single crop or foods source. and replacing those lost calories with fruits. after the advent of agriculture). these genes now become a liability in that they tend to promote peripheral insulin resistance and its associated diseases and maladies (obesity. Our readership tends to be from the strength athlete arena and it is not difficult to get them to eat more protein. When dietary carbohydrates are restricted. I have been a runner throughout my entire adult life. How did this happen and what have the results been thus far? I guess it initially happened because of my own dietary experiments in the early 1990s. I introduced these concepts to Joe Friel. with a heavy emphasis on cereals.Nearly every successful endurance athlete I had known ate as I did. a curious thing happened. “For the first two weeks I felt miserable. low carbohydrate diet. I knew that I was well on my way to proving that he was wrong. In contrast hunter-gatherers utilize hundreds of plant and animal food resources and simply move on as they become depleted. vegetables. Dr. I had done quite well on this diet. but that my recovery was speeding up significantly. bread. determined to show him that eating as I had for years was the way to go. the U. In fact. In the fourth week I experimented to see how many hours I could train. having been an All-American age-group duathlete (bike and run). “Since my early 40s (I was 51 at the time). higher fat. I started by simply cutting back significantly on starches. in particular triathletes. pancakes. and lower carbohydrate diet. starvation killed an enormous amount of people because they were almost entirely dependent upon a single crop for the majority of their food calories. When- THE PERFORMANCE MENU JOURNAL OF NUTRITION AND ATHLETIC EXCELLENCE ISSUE 4 MAY 2005 6 . and finishing in the top 10 at World Championships. and potatoes. When dietary carbohydrate is available in virtually unlimited supplies (i. these genes are an asset in that they conserve glucose for the brain and placenta.

airsickness. At one time.S. In a nutshell. This. However. which.” “That year I finished third at the U. team for the World Championships. environmental and genetic elements that are as important or more important in eliciting this disease process.” I trained 16 hours without a sign of a cold. diet produces a slight metabolic acidosis. I decided to keep the experiment going.S. now we know that there are other dietary. over the course of a lifetime. The typical U.” which explains fully how to implement the diet and why it works from a scientific perspective. renal insufficiency and Meniere’s Syndrome (ear ringing). osteoporosis. led to more questions of Dr. Our book will be published by Rodale Press and is scheduled for an August 2005 release. Many athletes have told me a story similar to mine: They have tried eating this way. including Ryan Bolton.S. gastrointestinal tract cancers. whereas all fruits and vegetables are base yielding. I had a stellar season. Two of my favorites are the discussions of acid base balance and lipids. I was amazed. Cordain and my continued refining of the diet he recommended. Your updated website has excellent information and resources available (www. it was thought that saturated fats were virtually the sole cause of atherosclerosis. and then discovered that they also recovered faster and trained better.ever I exceeded this weekly volume. I have written four books on training for endurance athletes and have described and recommended the Stone Age diet in each of them. as we THE PERFORMANCE MENU JOURNAL OF NUTRITION AND ATHLETIC EXCELLENCE ISSUE 4 MAY 2005 7 . Chronic inflammation is absolutely essential for atherosclerosis to occur and may be even more important than dietary saturated fat in causing atherosclerosis. asthma. Since 1995. high altitude sickness. can cause or exacerbate a variety of illnesses and diseases including hypertension. and qualified for the U. Dietary saturated fats tend to promote the artery clogging process known as atherosclerosis because they cause LDL cholesterol levels to increase in the bloodstream.S. one of my best in years. of course. despite hundreds of articles written on the topic in scientific and medical journals. I hadn’t done that many hours in nearly 10 years. Olympic Triathlon team. cheese. insomnia. You can purchase it online at Amazon right now. who was on the U. sore throat. kidney stones. two additional blood lipid particles that are important in the development of atherosclerosis. grains. stroke.com).thepaleodiet. age related muscle wasting. would you help our readers to understand saturat- ed fat as it relates to cardiovascular health and its dietary role from a Paleolithic perspective? Acid base balance is a topic that is either unknown or barely known to the typical registered dietician (RD) or physician because it is rarely addressed in text books on nutrition. national championship with an excellent race.” “I was soon recommending it to the athletes I coached. Meats. upper respiratory infections would soon set me back. somewhat skeptically at first. There is no doubt that Stone Age people relished the fattier portion of the carcass of any animal they brought down. Would you explain why acid base balance is of concern and how the Paleo Diet addresses the issue? Regarding lipids. exercise induced asthma.” Your readers may be interested in knowing that Joe and I have completed our book “The Paleo Diet for Athletes. legumes and salt are all acid yielding. all foods report to the kidney as either acid or base. High glycemic load carbohydrates are associated with total body markers of inflammation (C Reactive Protein or CRP) and they also negatively influence blood triglycerides and HDL cholesterol. or ear infection. In Week Four of the “experiment.

Do you feel it important to emulate this seasonal change using modern foods? For example. Boyd Eaton. In the past. Origins and evolution of the western diet: Health implications for the 21st century. We believe that the typical western diet promotes acne via its high glycemic load. Boyd S. more meat. people tend to gain weight during the winter months. with summer and fall being heavier in fruits and other plant material? I do believe that these issues would have been part of the environment that shaped the human genome. At my website. Neil Mann. S. Anthony Sebastian. and there simply was not a year round source of saturated fat in most hunter-gatherer diets. Eaton (The Paleolithic Prescription) Joe Friel (The Triathlete’s Training Bible) and Dr. Staffan Lindeberg. Janette Brand Miller. Am J Clin Nutr 2005. at least in forms such as gourds. its low level of omega 3 fatty acids and it’s insulin promoting dairy products. You have worked with some well known and highly respected researchers and clinicians including Dr. O’Keefe.have pointed out in a recent paper (Loren Cordain. winters would have greatly reduced the amount of carbohydrates available. fruit and many edible greens. I do not know how their adherence or lack thereof would influence fully modern humans attempting to emulate a Paleo diet with contemporary foods. ). I do know that in contemporary populations. Watkins.’s Michael and Mary Eades (Protein Power:Lifeplan). you can download a few papers I have written on the topic. In climates above 40* latitude north or south.81:341-54. However. Perhaps reducing carbohydrates during this period could prove useful for some. THE PERFORMANCE MENU JOURNAL OF NUTRITION AND ATHLETIC EXCELLENCE ISSUE 4 MAY 2005 8 . saturated fat in wild animals waxes and wanes seasonally. seasonality and locality would have greatly altered the amounts and types of foods available. nuts and greens in the winter. I am also working on a paper explaining why hunter-gatherers abandoned their foraging lifestyle for agriculture and another paper explaining why Paleolithic hunters risk life and limb to preferentially kill megafauna like mammoths and other large dangerous animals. James H. Bruce A. What are some of your current and future projects? I am currently focusing my efforts on the link between diet and acne.

der problem is effecangle in your home gym. Huber feels that are involved in stabilizing and coordithis configuration pronating the movement vides all the benefits (synergists). done with conhow to perform specific movements more centration and a goal in mind. Try a System Board by Bill Fox tween power and strength. is more efficiently large portion of the built with heavy reinitial increase in Pre-drill holes for your drywall screws. and those Build it yourself of a campus board. and back them up with liquid is designed to teach This is why working nails. Now Alex Huber has introexamining any complex athletic movement. Place the wall at a 100-to 120-deand prepare your body a given route or boulgree angle. “One’s muscles body’s self-protection one afternoon for around $50. The brain. The latest tool in the search for greater ing though the nervous system. Which additional factors influence a climber’s power besides his or her maximum strength? Campus boards—gently over-hanging. wall are neuromuscuone day. A little work. In Action Directe. or lengths of banisDespite what you may Changes in the nerter wood to form the rungs. and you stronger. a 4-foot by 8-foot the toes. duced the system wall to mainstream climbwe find a high level of skill. A climber must also activate certain “highTo understand why the system wall works. Use ¾-inch extend all the way to mechanism (antagoplywood for the backing. Your muscles are plywood-backing stage and place the rungs gained on the system not getting stronger in directly onto the wall. Perhaps the single most important additionno-feet “ladders”—became popular after al factor in the power formula is the nervous Wolfgang Güllich invented one to train for system’s role in coordinating movement. the muscles degrees—and utilizes the feet. You may wish to alternated larger and smaller rungs. large designed just to make these complex moverungs should protrude ¾ inch to 1 inch. vous system that opabout six to eight inches apart from the top the system wall is not timize control over to the bottom of the board.THE PERFORMANCE MENU JOURNAL OF NUTRITION AND ATHLETIC EXCELLENCE POWER TOOLS If You Think a Campus Board Can Help Your Performance. controls the power. threshold” motor units (groups of muscle you must first look at the relationship befibers that are more difficult to access) in orISSUE 4 MAY 2005 9 . goes a long efficiently. soapy water. Presistance training. If you already have a wall at this to move with power.” nists). workers. the system wall specific movement. all muscles that try to inover your body. piece costs about $20. you can skip the Many improvements tive. Inperformance for that pare the screws by dipping them into very stead. so the quality of system is getting more your session is much more important than power to the rock by teaching your body the quantity. Space the rungs think at first glance. the system wall overhangs more actions of the muscles that produce the main than a campus board—generally at least 30 forces for movement (agonists). Strength ments account for a smaller ones should protrude about ½ inch. way. Choose either 2x4s filed to round the edges. your nervous lar. As he hibit movement—the You can build a simple system board in says.

or nervous system and interwall prepares through remuscular coordination—that allows the body to work closer to the whole peated exploits limits creates a serious risk of injury. Almost inmore controstant activaversial. Warm up gradually. usually caused by a high demand help train the nervous system to recruit on the attached muscle. states tion of peak power is necessary to latch onto that explosive or high-velocity movements a small hold after a dynamic movement. a muscle activates the tions needed for this specialized movement smaller. Listen to your body! sion throughtendon to deout his body velop enough Now that you know what you have to gain. Any adaptation—be it in gross physiolthe system the tendon ogy. it accessare neuromuscular. can tendon.11+) Match hands on middle rung. The faster the rate. a real benefit example. If the golgi weight ratio. onto your fingers while training on a system Some believe that the muscle can learn to THE PERFORMANCE MENU JOURNAL OF NUTRITION AND ATHLETIC EXCELLENCE ISSUE 4 MAY 2005 10 . while traintension to ing. you thicken with extreme caution. muscle tears form on rock it will take and arthritis. fast-twitch units as needed. is a sort of emergency brake located to climbers seeking an optimal strength-tobetween the tendon and muscle. get to it. experiment with power on access more two. ory. you fall off. the higher the force output of The body has many built-in mechanisms to that unit. through its senses too much tension developing in the demand for sudden bursts of power. but much once. you of your mussmaller and larger rungs. Usually.der to create maximal power. power can increase withher peak power. because jured. This (and other training body to persive loading.” thus creating great force vous system adaptations can push back the relative to their size. can increase cles’ power. and stop before you’re wiped out. regimens) can lead to tendonitis. a motor unit can “fire” at different rates. using larger rungs.or three-rung jumps. Mix the wall. As the link is developed point at which these protections kick in. and increase difficulty increby forcing more and mentally. shut down Beginner (5. Theory it forces you to has it that if When adding the system wall to your training program. Most experts wall. and climb as muscular you would a ladder. can develop thereby enmaximum abling you to Intermediate Keeping your feet stationary. Watch out. slow-twitch units first. if you drop repeatedly es the larger. High-threshold units tend to have protect itself from injury. The golgi tendon organ. the thickening of a tendon. Try catching with three or even two fingers. the speed at Advanced Keeping your feet stationary. mum. for out an increase in muscle size. Alex. because if the power creases with explosive training. and never exceed the climber to more force two. Physical and nerhigh “pulse rates. moving one hand at a time. In addition. thus between these high-threshold units and the allowing the climber to access more of his or nervous system. Do your workouts maintain tento cause the fresh. as above. Start with one session a week. doesn’t come. tendon tears. It is cause muscle fibers to become activated generally believed that most of the adaptaout of order. Do laps to build power/endurance. the nervous system learns how to deagree that the ability to access these units invelop power quickly. it tells the muscle high-threshto quit before old fibers. proceed use your feet. it becomes inSample System Board Workouts And. Always rest the day after a workout. go for maxwhich you Another theimum distance and speed with your hands—try moving both at can reach it. Repeat five times maxiJust as you contraction. The system wall.

Reprinted with the author’s permission. more power can be focused in the final complex movement.violate this rule when presented with a sudden large load. preferentially firing the fasttwitch units first. synergists and antagonists) in a complex movement. the system wall helps to strengthen the multitude of small stabilizing muscles in the torso and throughout the body. the nervous system maximizes the efficiency of all the muscles involved (agonists. muscles that can often be the weak link in a climber’s power. It has also been suggested that. The system wall may then work by slowly teaching the body to move powerfully with less intermuscular inhibition. THE PERFORMANCE MENU JOURNAL OF NUTRITION AND ATHLETIC EXCELLENCE Bill Fox is an Assistant District Attorney in Philadelphia. including lessening the inhibiting action of the antagonists. fitness author. Recently he won the Masters division of the Philadelphia Kettlebell Meet and has been a personal trainer. yoga instructor and martial artist for over twenty years. over time. by utilizing the feet. ISSUE 4 MAY 2005 11 . By preferentially recruiting the muscles in the most efficient manner possible. This article appeared previously in Rock & Ice issue 72. And.

chopped (or use halved cherry . Beef doesn’t strike many as standard breakfast fare. on those rare occasions when I did manage to get a good Zone breakfast. This can be a challenge if one is keeping true to Paleo foods and minimum processing. tasty. Cilantro. I really felt the difference. Garlic. That considered. we know it seems odd. Be creative: there are numerous variations on this theme! Changing the variety of meat and/or the spice selection creates an impressive variety of quick and tasty morning meals. One can use El Pato sauce (see the April PM for more on this) for a spicy kick. or change up the flavor dramatically with a bit of allspice or garam masala. allowing it to infuse the oil for 1-2 minutes. Add tomatoes and cook for 2-3 minutes or until they begin to break down. minced . Next. tomatoes) pieces DAVE WERNER’S BREAKFAST SHAKE Editors Note: Perhaps our most frequent request is for snacks and/or “quick” food. Zone blocks: It’s easy! London broil is one block protein per ounce cooked. Add additional vegetables or a side of fruit to balance carbohydrates if necessary. Tomatoes: ¾ cup = 1 block carbohydrate. Clearly I needed a way to make the Zone breakfast a regular occurrence.com) Breakfast Shake is a great idea. chopped . Experiment and let us know what you cook up! .THE PERFORMANCE MENU JOURNAL OF NUTRITION AND ATHLETIC EXCELLENCE RECIPES FOR PERFORMANCE BEEF: IT’S WHAT’S FOR BREAKFAST! OK. so I will share the rea- ISSUE 4 MAY 2005 12 . then serve. Olive oil Heat skillet with a little bit of olive oil. The solution presented here is portable. 1/3 tsp olive oil = 1 block fat. Mince garlic and add to skillet first. For me breakfast is the hardest meal of the day to get right. “No Time for breakfast” wasn’t going to cut it any longer. Using leftovers from the previous evening however. one can make a tasty breakfast in no time flat. Obviously there are many ways to make a breakfast shake. fast and easy to prepare in advance. A recent beef breakfast: Time: 10 minutes Ingredients: add the chopped meat and allow it to cook for about 1 minute. One can use the basic recipe and substitute Bioplex Simply Whites Egg Protein for the yogurt and whey and add a bit more fruit in place of the oatmeal for a great Paleo alternative. Tomatoes. and highly nutritious: a breakfast shake. Dave Werner’s (dave@crossfitnorth. though. sauté for one minute. Finally add the chopped cilantro. Cooked London broil chopped into small .

cholesterol lowering. make it the night before and stick it in the refrigerator. Add berries and blend again until shake is creamy. These fruits are rich sources of flavonoids. No Zone meal is complete without the fat. To further streamline your morning. blackberries and strawberries. Remember. The shake takes about 15 minutes to make. Oatmeal is also thrown into the carbohydrate mix for its protein containing. fiber and lots of helpful phytochemicals. such as blueberries. provides the right mix of protein and carbohydrates. including clean up. ISSUE 4 MAY 2005 13 . has little effect on insulin and may stimulate the immune system. to adjust thickness At its core this is a protein and berry shake. plain non-fat 1 Scoop whey protein 1/8 Cup slow cook oatmeal. You will screw up everything by using brands which contain fruit or other flavors—stay away from that. is an excellent source of calcium and potassium. One cup of blueberries has a mere 80 calories yet contains nearly a third of the RDA of vitamin C. Feel free to use this recipe “as is” or as a jumping off point for your own perfect breakfast.sons for choosing these particular ingredients. potassium. Fats that Kill” has this to say regarding Flax seeds: “Flax Seeds provide good nutrition in the form of protein. The quantities given are for a 6-block shake. blend until thoroughly mixed. One cup of strawberries provides an impressive 140 percent of the daily vitamin C requirement. are nutritional superstars. this allows a 4-block breakfast and a 2-block snack later in the day—with no extra work! ZONE BLOCK BREAKDOWN 1 Shake = 6 Zone Blocks 2P. The protein sources are whey protein powder and yogurt. 2C 4P 1C 2F 4F 2C 1C 2 Cups yogurt. Most of my choices come from Barry Sears’s book “The Top 100 Zone Foods” . Let’s discuss the ingredient choices. Berries. These extraordinary fruits are high in anti-oxidative capacity and loaded with other good things. I’ve chosen whey powder because it tastes better than other types. Yogurt is in the mix because it tastes good. these ingredients reflect my goals and prejudices so adjust according to your own needs. THE PERFORMANCE MENU JOURNAL OF NUTRITION AND ATHLETIC EXCELLENCE Place first six ingredients into a blender jar. The whole thing usually fits into a 1 liter bottle. Whenever possible chose yogurt with live cultures. the balance of carbs comes from berries and a little bit of oatmeal. as already discussed. The carbohydrates in this meal are provided partly by the yogurt. Now you can get a reasonable breakfast as you drive to work or right after your workout. high fiber goodness. Udo Erasmus in his book “Fats that Heal. uncooked 2 Tbsp flax seed. freshly ground 2 tsp extra-virgin olive oil 1 Cup Blueberries 3/4 Cup Strawberries 1 tsp cinnamon ¼ Cup Water. and helps maintain a healthy digestive tract. and the fat in this meal comes from Flax seed and olive oil.

There are many substitutions for the ingredients I’ve suggested. prevents reabsorption of bile acids. phytosterols. calls olive oil a rich source of monounsaturated fat that is low in pro-inflammatory omega-6 fatty acids. however. Barry Sears’ latest book. only it contains hydroxytyrosol.oil containing lecithin. Pretty good for a fat source. minerals. which is an omega-3 fatty acid essential in our diet and not widely available in our food. Use your imagination and have fun. The real benefit of extra-virgin olive oil. “Hydroxytyrosol ap- pears to be an inhibitor of the enzymes that produce pro-inflammatory eicosanoids. Extra-virgin olive oil is worth the extra money. soluble and insoluble fiber and lignans. Flax protein contains all the amino acids necessary to human health.” The fresh oil of Flax is the best-known source of alpha-linolenic acid (LNA). think of extra-virgin olive oil as liquid aspirin. a soft water soluble form of fiber which sooths intestinal lining. Flax seed is cheap and easy to store. Flax seeds are also a rich source of mucilage. no? “The Anti-Inflammation Zone. decreases the absorption of cholesterol. and is nourishing to beneficial bacteria in our gut. THE PERFORMANCE MENU JOURNAL OF NUTRITION AND ATHLETIC EXCELLENCE ISSUE 4 MAY 2005 14 . comes from a unique phytochemical it contains called hydroxytyrosol that is found only in olive oil. vitamins. One and a quarter slices of pineapple in place of the oatmeal and blackberries instead of blueberries are two possibilities. and other valuable minor ingredients.” In other words. Buy an inexpensive coffee grinder and grind your flax seeds fresh as you use them.” Dr. Do not waste your money on flax oil: it quickly goes rancid (rancid flax oil is called linseed oil and is used to paint furniture). and has been stripped of most of the vitamins and all of the fiber naturally present in the whole seeds.

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