We have found a very tasty Italian dish that you can make early in the week and enjoy for several days. It contains a combination of some good ole vegetables, eggs and sausage.
8 eggs 8P
15oz of italian or breakfast sausage 10P
2/3 cup of diced onion 2C
2 1/4 cup of diced tomatoes 3C
12 spears of diced asparagus 1C
1tsp of minced garlic
1/4tsp of black pepper
1/2tsp of italian seasoning
1Tbl of olive oil
Heat the oil in a large pan and then add the sausage. Let the sausage cook for 5-7 minutes, while the sausage is cooking pre-heat the oven to 400 degrees F. Add onions, garlic, and asparagus to the sausage and cook for another 5-7 minutes. Place the eggs in a large bowl and scramble with the seasoning and pepper. Add the sausage and veggie mix and tomatoes into the eggs. Once all of the ingredients have been folded in, pour into a 9″x9″ baking dish. Place in the oven and cook for 25 – 30 minutes or until the top is golden brown.
Divide into six evenly cut pieces. This will make 6 meals at 3P and 1C. Add some Avocado on the side and finish off with an orange.
Ever heard of Tony Sinclair? He’s that guy who says: “Everything in moderation- and that’s how you Tanqueray”. Well Tanqueray is gross in my opinion, however he was right about the moderation part. There are three hormones which I want to touch on: insulin, glucagon, and eicosanoids. The major point of the first two hormones is to regulate blood sugar levels.
Insulin is like a syringe that is injecting carbohydrates in the form of glucose into the cells of the body (the liver, the muscles, and fat tissue) where it is then stored as glycogen. This is fuel for the body. Glycogen is necessary and it’s AWESOME. This is what gives us our energy to perform a high percentage of the work. When blood sugar levels become high, insulin levels also spike up, and cause the body to store energy, stop using fat as an energy source, and attempts to ‘regulate’ the blood sugar levels.
When we eat high glycemic load carbs such as refined sugars, insulin levels spike and it’s like this hypothetical syringe is being pushed way too fast and jamming glucose into the cells of the body. This becomes a big problem when this is repeated and happens frequently. The cells of the body start to become insulin resistant and they say “no please thank you I’ve had enough” and the hormone is like “but take more I have much more to give” and then the cells are like “but I don’t want any more I’m stuffed leave me alone.” Anyways, the pancreas only knows that blood sugar is too high still, so it releases even more insulin.
See a really bad cycle starting here? This is where we get slammed with type 2 diabetes, and it’s very difficult to get out of this cycle once it’s started. By eating veggies and fruits with fiber and lower glycemic load carbohydrates, we don’t spike our insulin levels as much and we stay far far away from this cycle!
Glucagon on the other hand is released when blood sugar levels drop. Its ultimate role is to prevent
hypoglycemia, and it does this in a fairly complicated way. It first tells the pancreas “Hey we need to make a sacrifice to the sugar god,” and the pancreas decides ok we must start glycogenolysis and release glucose into the blood stream.
If you balance the levels of glucagon and insulin, blood sugar levels stay relatively the same as they were before you ate, but now all the sudden your muscles and liver are full of energy again. WHOA I know that just blew your mind. Zone-diet eating ring a bell here?
The last hormone to talk about is eicosanoids. These fast acting signaling hormones are super powerful and control inflammatory levels in the body, and are created from omega-3 and omega-6 fats (oils, nuts, seeds, avocado, etc). They act upon and control the immune system, inflammation system, vasodilatation, vasoconstriction, sleep patterns, adipose tissue differentiation, and the list goes on. This means that eating a good ratio of omega-3 to omega-6 fats and the right levels of insulin and glucagon will give you better sleep, less body fat, a better working blood delivery system, reduced inflammation after a workout, you’ll get sick less, and you’ll have more energy. I know it’s crazy, and the system is so complex it’s not fully understood. But the discovery of these signaling hormones won the Nobel Prize. So this stuff is legit.
Boom! That just happened. Have a great weekend.
So much fun this morning during our 8AM WOD. You guys all did so well. See you guys next week!
Show up. Be awesome. Repeat!!!!!
Lately energy drinks have been in the news. I consume one from time to time, this leads me to do some research on the amount of caffeine each one contains. Did you know they are not required to list the amount of caffeine on the label? Even when they do the reported amount can be way off.
Consumer Reports analyzed the caffeine content of 27 top-selling energy drinks, testing three samples each. Of the 27 only 16 reported the amount of caffeine in each serving. Of the 16 that did report their caffeine levels, five were off by as much as 20% compared to the stated levels. As a point of reference an average cup of coffee has around 100 milligrams of caffeine. Those little shooters similar to five hour energy have around 240 milligrams of caffeine per bottle. Experts say most healthy adults can consume up to 400 milligrams of caffeine a day.
The intended extra boost of energy may actually lead to daytime sleepiness.
A recent study by the U.S. Army also concluded that energy drinks can cause daytime sleepiness and impair performance when too many are consumed. Around 45% of troops reported consuming one energy drink per day and 14% reported consuming 3 or more per day. Service members consuming three or more energy drinks per day were more likely to report sleep disruptions and were more likely to fall asleep during briefings or on guard duty, researchers said.
Just some food for thought.
Wow!!!!!! So much fun today. Hike the Halo was a great turn out. Team Structured showed up, they were awesome and will definately repeat!!!!! Hike the Halo was an exhilarating stair climb event. We ran over 2,000 steps through out Angel Stadium while integrating supplemental CrossFit Obstacles. Lots of money and awareness was raised for Cystic Fibrosis. Lots of great testimonies were shared prior to the event. So happy to share such a wonderful event with amazing people.
See you guys at the box! (Arun that is the term for our "gym" not a Jack in the Box. Ha!)
Wow! Can't believe it is already November. The holiday gatherings are right around the corner. There have been a lot of questions related to holiday hours. We have updated our calendar with all events at the box. Please take the time to review the dates and the times to see when we are open and if we have anything special going on.
Please click on "Schedule/Events" on CrossFitStructured.com
Make sure you sign up under CrossFit Structured (Michelle Mascoto)
Day of Event
Registration opens @ 8:30 AM
Start times will be staggered incrementally according to racer ability with more advanced hikers starting at 9:30
Join us for the 2nd annual Cystic Fibrosis (CF) Climb challenge- Hike the Halo- at Angel Stadium. Hike the Halo is an exhilarating stair-climb event. The course boasts over 2,000 steps and integrates supplemental Cross Fit obstacles designed to challenge our elite athletes. All skill levels of climbers are welcome. Please bring the entire family to enjoy our 'Vendor Village,' and on-the-field games and activities. Please join us to support a great cause and climb Angel Stadium?!
Come out early for a special yoga session and stretch hosted by lululemon athletica. Yoga will begin at 8:45 AM on the field at Angel Stadium. Yoga is completely open to the public and registration for Hike the Halo is not required, however those participating in Hike the Halo can come early and register at 8:20 before yoga beings.
Parking and entry will be outside of Gate 1 on the west side of the stadium. (Please bring your yoga mat- some yoga mats will be provided)
Parking is FREE- Please Park outside of Gate 2, entry to parking will be available off of Orangewood and Gate 2 is to the left of the Big Red Hats.
Watch the promotional video from last years Hike the Halo:
A traditional squat is fantastic because it’s calorically expensive, works numerous muscle groups, and helps to develop core strength.
The overhead squat does all of those things as well, BUT has the additional benefits of heavily engaging the muscles of the upper back. Like many people, I sit at a computer quite a bit , and so despite my generally active lifestyle, I am at risk for developing a weakened upper back area. This can lead to a “round-shouldered” effect.
While there are certainly a number of exercises you can (and should) be doing to to counteract this (rows with scapular retraction, for example), the fact of the matter is that we always looks for exercises that have a lot of bang for the buck, so to speak.
The OHS is one such exercise — you’ll work your legs, core, arms, shoulders, and again, prevent weakness in the upper back.
The main drawback here is that you oviously cannot use as much weight with the OHS as you can with a traditional squat or a front squat.
Hope you guys have a great Monday!!!!!!
Watch this video to help better your position in the OHS (Overhead squat):
Morning classes dressed up. You guys are awesome!!!! Have a fun safe Halloween
Helllo guys! Today is the last day for freeeeee registerstion for hike the halo!!! Sign up sign up sign up! - coach michelle!