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Your Weekly Nutrition Roundup

Your Weekly Nutrition Roundup
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Just a reminder that partner WOD Saturday is now EARLIER at 10:00. This gives you the opportunity to get your WOD in before the Cook Along with Tom. Also, there is no need to partner up with someone beforehand, we will do that for you!

We're going Asian this week with a simple, yet delicious stir-fry! Jamie's Quick Steak Stir Fry is high in protein and low in carbs so if you're following up your training session with this meal we recommend you add a carb source such as rice or noodles. If you're not into red meat, you can always sub it out with chicken or if you're a veggie, tofu!

Directions: Serves Two

  1. Peel and finely slice the garlic and ginger.
  2. Place into a cold frying pan with 1 tbsp of olive oil at a medium heat.
  3. Once crisp and lightly golden, scoop out and place to the side.
  4. Trim the asparagus spears and add to the hot pan (with the nice garlicky oil!).
  5. Season the steaks with salt and pepper and add with the asparagus.
  6. Turn the heat up to high and cook for around 3 minutes, turning everything regularly.
  7. Toss in the black bean sauce and cook for a further 1 minute. This will give you medium rare steaks.
  8. Slice up the steaks, dish up and scatter over the crispy garlic and ginger!
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Cook Along with Tom at 11:00 30 May on Zoom

Meeting ID: 150 324 316
Password: 711711

5 Foods to Eat Everyday: Part II

Building a healthy, balanced diet regardless of your goals doesn’t need to be complicated. Here are some simple pointers to get you started!
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Calcium Rich Foods


Our bodies can't produce calcium, which is essential to our health. Your body needs calcium to build and maintain strong bones and your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure.

Milk, dairy products, salmon, sardines, leafy green veg and fortified nut drinks and cereals all contain dairy.
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A Source of Vitamin B12


Another vitamin your body can't produce on its own is vitamin B12. Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.

Vitamin B12 is found naturally in a wide variety of animal foods and is added to some fortified foods. Plant foods have no vitamin B12 unless they are fortified. You can get recommended amounts of vitamin B12 by eating a variety of foods including the following:
  • Beef liver and clams, which are the best sources of vitamin B12.
  • Fish, meat, poultry, eggs, milk, and other dairy products, which also contain vitamin B12.
  • Some breakfast cereals, nutritional yeasts and other food products that are fortified with vitamin B12. To find out if vitamin B12 has been added to a food product, check the product labels.
If you're a vegan, vegetarian, pregnant or breastfeeding you might be at risk of deficiency so you may want to track your diet closely!
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A Source of Iodine

 
Iodine helps make thyroid hormones, which help keep cells and the metabolic rate (the speed at which chemical reactions take place in the body) healthy.

Good food sources of iodine include:

  • Sea fish
  • Shellfish
  • Sea weed
  • Iodized salt
  • Dairy Products

Iodine can also be found in plant foods, such as cereals and grains, but the levels vary depending on the amount of iodine in the soil where the plants are grown.

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Smart Carb Sources

 
It is a myth that carbs are unhealthy and some of the world's healthiest foods are carb sources. To fuel your CrossFit WODs, you require carbohydrates! As long as you follow the below priorities, in descending order of importance, you will be OK:
  • Calorie Balance​​: How many calories you eat per day relative to how many you burn.
  • Macronutrient Amounts​​: How many grams of protein, carbohydrate, and fat you eat per day.
  • Nutrient Timing: ​​When and how you spread your total food intake across daily meals
  • Food Composition​​: The sources of macronutrients you consume.
  • Supplement Use and Hydration​​: How much and what type (if any) dietary supplements you consume and your level of hydration.
If you adhere to the priorities above, by definition, carbohydrates CANNOT be the enemy.
 
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Iron Rich Food

 
The last item on our list is iron, another mineral that is vitally important and must be consumed regularly as it can't be produced on its own.

Good sources of iron include:
  • Meat
  • Beans
  • Nuts
  • Dried fruit – such as dried apricots
  • Wholegrains – such as brown rice
  • Fortified breakfast cereals
  • Soy bean flour
  • Most dark-green leafy vegetables – such as watercress and curly kale
Remember that if you don't eat meat or fish, you can boost absorption by including a source of vitamin C when eating plant sources of iron. 
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Liam has jumped onto the podcast bandwagon, teaming up with Tom Lowe (PT and Instagram legend) and Adam French (owner of WHEY'D) to do the 'World Class Basics' Podcast.

It is a light-hearted podcast covering topics such as fitness, nutrition, supplements and business, to help enhance your performance and everyday life. 'World Class Basics' means doing things that are actually going to make a difference. We cut through the nonsense, providing you with simple take home points to improve your health, fitness and nutrition. Put together by Tom, Adam and Liam who have experience working with Professional Sports Teams & Players, 1-to-1 'everyday' clients and we all run our own businesses so our stories are worth listening to!

Each episode is around the 30 minute mark and hopefully something that is going to help you make some better choices with your training and nutrition!

Episode 1 -The Truth About Diet & Women's Protein Powder
Episode 2 - Steroid Use in Amateur & Professional Sport
Episode 3 - Supplements To Improve Strength

Check it out below as it has links to all the podcast players.
Listen to the Podcast
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Don't forget, as a Sleven member, you get 20% off all WHEYD products using the code SLEVEN on their website!
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MetCon Outdoors

The decision by the Government not to allow gyms and leisure centres to open on 4 July was pretty disappointing. But we’re not going to let that get us down! We’ll be introducing some outdoor MetCon classes for you from Monday 29 June. These classes will be available only to paying members on monthly memberships. Due to limited capacity, we will not be allowing new members to join at this time.
Read More »

Supplements 101

In this week’s video, Coaches Jamie & Tom discuss the role of supplements as part of a nutrition and training programme, including the benefits of various supplements and when they should be used.
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When will SLEVEN Reopen?

A number of members have been asking this question, especially as some gyms have begun to announce their planned reopening dates. We wish that we had some concrete news for you, with a date for opening our doors again. We’re hoping that it will be in July but, frustratingly, the Government has given no further indication nor any information on the restrictions, if any, on how we’ll be operating when that happens.
Read More »

Nutrition Priorities

Coaches Loz & Tom discuss sorting your priorities when it comes to nutrition and making sure you put an emphasis on the important things, so you aren’t wasting our precious time and energy on things that aren’t going to give you results!
Read More »

Welcome to SLEVEN Fitness

It’s been a rollercoaster week to say the least! We announced on Monday that we were to disaffiliate from CrossFit and we remain steadfast in this decision. Last night, CrossFit HQ announced that Greg Glassman Retired and that Dave Castro is to assume the role of CEO of the company. CrossFit HQ also published a long letter explaining why they didn’t just say something. Nick, Tim & Loz have been involved in CrossFit for a minimum of 9 years each and not only was it our passion, but also a livelihood, so it’s sad to sever our links in this way. We are not ones to dwell on the past and the future for us is not CrossFit, it’s SLEVEN!
Read More »

Nutrition for Running

In this video, Tom discusses nutrition for running. With our running club in full swing, Tom covers pre-workout fuel, post workout fuel, hydration, intra-workout nutrition and when to run!
Read More »