“Tell me what you eat, and I will tell you what you are.” – G.K. Chesterton
Hello CrossFit Athletes!
Welcome to the First Issue of Nutrition News!
Coaches Jayme and Amy are excited to bring you monthly information on all things health, nutrition, fitness, and occasionally wellness related. We will address topics that get our juices flowing and hopefully provide you with some helpful hints and nourishing ideas to help and support you on your journey.
This week’s issue is all about transitioning seasons and your body’s ability to adapt to time, temperature, weather, and schedule changes and how to stay well hydrated and nourished can help you be your best self!
Winter Into Spring
” Blossom by blossom the spring begins.” — Algernon Charles Swinburne
As the Winter season closes and days get longer, the sun shines brighter and brings warmth to our world, we find ourselves full of hope, zeal and eager to shed the real and virtual outer layers of our daily lives. Consider as your circadian rhythms adjust to longer days of sunlight and perhaps a little less restful sleep to add the following into your routines:
- Morning: Warm filtered water with a squeeze of Fresh Lemon to help prepare your digestive track for the ensuing nutrient flow. It will help your belly adjust its pH, and for those of you who can tolerate a little spice consider adding a sprinkle of Cayenne Pepper or Turmeric to help your heart and digestive system.
- Afternoon: The loss of an hour can make some feel sluggish as our cortisol levels drop in the mid-afternoon, so instead of reaching for the sugar and caffeine-filled coffee drinks consider swapping out a steaming (or iced) mug of Matcha Green Tea. Tea leaves, especially green tea varieties, have been used for centuries in many cultures to promote clarity and good health via the many benefits of antioxidants including protection against free radicals which contribute to faster aging.
- Pre-Workout: With the change in season, time, and sometimes hourly changes in weather patterns it is more important than ever to hydrate before your workout. Filtered water is the best, 8-16 Oz 1-2 hours before your workout will ensure that your joints are hydrated and your blood volume is adequate to support your awesome efforts!
- Post-Workout: The pre-workout applies to post-workout, don’t forget the water! Add a natural electrolyte solution if you’ve sweated for an hour or more, and don’t forget to replace your depleted glycogen stores with a nutrient dense carbohydrate such as whole grain bagel or natural peanut butter toast.
- Sleep: While your body and brain adjust to “Springing” into the future you may feel more awake at night and more sluggish in the mornings. Consider using a natural sunrise alarm clock instead of your phone to help trick your mind into rising with the sun; darken your windows and turn down indoor lights an hour earlier than normal to help your body and mind start to relax into the evening hours when the sun is still up!
As we emerge from our natural “hibernation” season we can help our bodies and minds transition minimizing the shock of Spring. With mindfulness about your nutrition, hydration, sleep and exercise routine you’ll be Springing into action before you know it!
Written by Amy K. Whitson, MD, FACS