Monday, November 7, 2016


 
EMOM 6 min
5 med ball cleans
 
WOD
Five rounds for time:

50 ft bear crawl
30 One-Arm DB Overhead Walking Lunge Steps (15 right arm/15 left arm)
15 Med Ball Cleans 20/14
 
Mod WOD
1 min pretzel stretch each side
Accumulate 1 min in tuck hang from bars. (no arch in lower back, knees higher than hips) *Every time you break, perform 3 slow push ups. Score= total push ups if any.
 
Roles of Dietary Fat
  • Forms our cell membranes
  • Forms our nervous system and brain
  • Energy (the most energy dense macronutrient)
  • Transports fat soluble vitamans A, D, E, K
  • Makes and balances hormones
  • Provides 2 fats that our bodies cannot make on their own (linoleic acid and linolenic acid)

Bonus: eating fat releases a satiety hormone which leaves us feeling satisfied with our meal. Test this out sometime: eat a plain sweet potato and see how that tides you over. The next meal eat one with a little butter. You’ll feel full longer!

Good sources of fat
  • Avacados
  • Nuts, seeds
  • Eggs
  • Salmon
  • Olive oil
  • Coconut oil
  • Butter
  • Beef, poultry, game
"Fat should account for 20 to 35 percent of your total calories, as pointed out in the Dietary Guidelines for Americans 2010. So the exact requirement for you ultimately depends on the average number of calories in your diet. For example, if you adhere to a 2,000-calorie-per-day diet, you can have 400 to 700 calories from fat every day. All fat has 9 calories per gram, meaning if you divide those calories by 9, you’ll get your recommendation of 44 to 78 grams of fat per day for a 2,000-calorie diet."
Read more here.

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