Strength – Snatch 5-5-5-5
W.O.D. – One round of each for time:
“Helen” – 400m run, 21 K.B. Swings 1.5/1.0, 12 Pull-ups
“Kelley” – 400m run, 30 Box Jumps, 24″/20″, 30 Wall Balls 20/14
‘Annie” – 50 Sit-ups, 50 D/U’s
Let’s get a new (Better and True) perspective on fat
Fat does not make you fat. Only insulin can store energy as fat. Insulin is only released by rises in blood sugar and amino acids (the building blocks of protein). Because fat does not release insulin, it has no role in fat storage.
Fat is very good for you. Fat is essential to your well being and happiness. (Having the proper fat profile makes a huge difference to your mental outlook and moods). Fat is a great source of energy. Fat triggers our sense of being full. We sicken and die fairly quickly without adequate intake of essential fats.
However….there are many bad fats in our food supply.
Fat from healthy animals is good for you! Chicken, duck, goose, lamb, beef and pork fat can all be eaten and is an excellent choice for cooking because of heat stability. Lard is internal fat from around the kidneys. Lard from naturally (not grain) fed pork and beef is a very good choice. Lard from grass fed animals is hard to find though, so butter can be used instead.
Butter. Not really paleo, butter contains milk solids and water as well as fat. Butter from grass fed cows is very good for cooking and enhancing the flavor of steamed vegetables.
Making butter better! (More paleo)
Melt butter in a sauce pan over low heat. Remove butter from heat and let stand for a few minutes, allowing the milk solids to settle to the bottom. Skim the clear yellow liquid from the top and strain into a container. You have just made Ghee! Ghee stores well frozen.
Coconut oil is good for you and a good choice for cooking. Choose organic, cold processed coconut oil.
Olive oil is very healthy. Go for the extra virgin, cold pressed and use liberally. Do not use extra virgin, cold pressed olive oil for high-heatcooking. It does not have great heat stability.
Flaxseed oil is very good but…it should not be heated at all and oxidizes rapidly. Store flaxseed oil in the refrigerator and use quickly.
Fats to Avoid:
Trans Fats – fats damaged by heat. Trans fats can be extremely destructive to our health. Trans fats can be made at home!! Start with a healthy, unrefined oil, naturally high in beneficial omega-3 fatty acids – apply excessive heat and presto! Health wrecking trans fats. Easy!
Hydrogenated and/or partially hydrogenated oils. Terrible! Reread the last paragraph.
Canola (the rapeseed plant)– should be avoided. Canola has a very good omega 6/ Omega 3 ratio. However, to be used commercially it has been genetically modified, highly refined, partially hydrogenated and deodorized. Yikes!
Margarine – see trans fats.
Peanut, cottonseed, soybean and wheat germ oils…Not good!