At Gardens CrossFit we understand and appreciate that nutrition is the foundation to any and all exercise programs. While certain principles lay the foundation for every nutrition program, our nutritionist, who is a licensed physician practicing nutrition and functional medicine, develops unique programs and solutions for each individual. These are based on multiple factors including goals, past health history and lifestyle. At GCF we do not subscribe to a “one size fits all” philosophy. The focus of our programs are with you; we utilize athlete or patient-centered care, promoting nutrition as a necessity if you want to succeed not only in your workouts with us, but at life in general. By listening to the individual and learning his or her story, as well as through education, we bring them into the discovery process and tailor recommendations that address the individual’s unique needs.
Continue to read on for a glimpse into what we are about. Once you have completed this page, please move on to the page "GCF Nutrition Coaching" for more information on individual programs and consultations that we offer.
Using simple terms here we advocate a diet that is devoid of one particular thing; crap. This includes, but is not limited to wheat, conventional dairy, most packaged and processed foods, white flours and sugar. We practice what we preach. We live the lifestyle. We like animal protein from ethically raised animals and we like fat. We love our veggies and fruits. We are not too fond of processed or refined carbohydrates. We question everything we have ever learned or heard about nutrition. Fat and cholesterol are not as harmful as we are led to believe. Sugars , refined flours, and processed carbohydrates are driving our disease and obesity rates to exponential and economic proportions. We do not need to be consuming so much sugar; we can live without it. Our bodies cannot survive without fat or cholesterol; they are needed for hormones, energy and a multitude of other important functions.
Although we do not like to give names to "diets" per say, research is clearly pointing to "The Paleo Diet" as being the optimal human diet. It focuses on combinations of any and all animal proteins; preferably ethically raised, hormone and antibiotic free, grass-fed or pastured meats, eggs, wild-caught seafood, vegetables, tubers, fruits, nuts, seeds and spices. By eating the foods that we are genetically adapted to eat, followers of this lifestyle are naturally lean and have optimal blood profiles. They have acne-free skin, improved athletic performance, increased energy, less stress and are experiencing relief from the above-mentioned metabolic-related and autoimmune diseases. We firmly believe, and there is ample evidence to suggest, that this truly is one of the world’s most beneficial lifestyles. A modern diet based on excess carbohydrates, grains, gluten, processed foods and sugars has taken us down a path of sickness, disease and obesity. Unfortunately, we are only going further and further down this pathway.
Our genes determine our optimum diet, and our genes evolved according to the environments in which our ancient ancestors lived, including the foods they ate. Our Paleolithic ancestors did not eat just one single diet, but rather they ate within a range of natural, unprocessed diets - depending on variables like geography, climate, competition, ecologic niche, and season. All of these Paleolithic diets did share some universal characteristics, which include lean and fatty cuts of meat, organ meats, ample vegetable matter, tubers, fruits, nuts and seeds. And no, they did not eat every three hours as conventional wisdom tells us is best. We highly doubt they measured their food or counted calories. Keep in mind during these times there was no “feedlot” animals which were stressed out animals living in squalor and given doses of antibiotics and hormones and fed a diet of genetically modified and processed grains and corn.
Nutrition is the foundation for all athletic development and essential for achieving elite fitness and health. By adhering to what we have outlined above, we can assure that you are eating "real food". Food that propagated our species and formed our genetic make-up. You will therefore be avoiding the processed "edible food-like substances" that come in boxes, bags and packages and contributes to disease. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Genetic modification has bred new strains of plants that might be able to withstand pesticides and other chemicals, yet they create toxic compounds and carcinogens when digested. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Carbohydrates even activate the same brain pathways as opioid narcotics, hence the term, “carb addiction” and that constant need for sugars and high carbohydrate meals.
If you follow our advice and recommendations we can nearly guarantee you will benefit from all that can be achieved through nutrition. Health is more than just good diet and exercise; proper sleep, stress management, proper recovery and positive relationships all tie in to achieving optimal health.
Working with Dr. Broth you can expect to cover topics such as:
- Food quality- Pastured, grassfed, organic, cage-free, free range- what it all means
- The truth about dairy, wheat and soy
- How/what to eat based on your goals (weight loss/gain, disease prevention)
- Wild-caught fish vs. farm raised fish
- Toxins- How gluten, alcohol, and sugar affect your body
- The importance of keeping a food journal
- Calories- myths, truths and how many you actually need
- How the foods we eat affect our hormones
- The role of hormones in weight loss and weight gain (ghrelin, cortisol, insulin, leptin)
- Supplements -What to take and why and what not to waste money on
- Complete breakdown of macronutrients (Fats, Protein, Carbohydrate)
- Cholesterol and fat- Devil in disguise? Or essential for our health?
- Sleep hygiene- why sleep is crucial to health. Supplements to improve sleep will also be addressed
- Intermittent fasting positives and negatives
- Eating out at restaurants
- How to eat well when traveling
- And much more. You will be introduced to some eye-opening information that will change how you view food and your relationship with food.
Any questions? If you would like more information, or to set up an appointment with our functional medicine and nutrition physician please email us at email@example.com or call us at 561 630-3118. You can find out more about our nutrition programs we offer by clicking on the tab to your left titled "GCF Nutrition Coaching". Below is a brief list of foods to consume and foods to avoid. This is just scratching the surface. Contact us for more info!
What Should I Eat?
Protein: Grass-fed red meat, pastured lamb, free-range chicken and eggs, wild-caught fish, wild game. If you are feeling naughty, go for some organ meats or offal.
Carbs: Vegetables, fruits, tubers.
Fat: Avocados, coconuts, nuts in moderation, coconut oil, olive oil, avocado oil. Avoid canola oil, soybean oil, and vegetable oil.
Spices: Ginger, garlic, turmeric, curry, cumin. All those spices are highly anti-inflammatory. Parsley, cilantro, and as many fresh herbs as possible.
Substitutes: All nut flours (almond flour, pecan meal, etc.) and coconut flour are naturally gluten free. Ghee can be substituted for margarine or butter.
What Foods Should I Avoid?
If it comes in a package or is man-made chances are you should probably avoid it. Set up an appointment to find out more!
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