Welcome to Cow Harbor CrossFit
Welcome to Cow Harbor CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
Hello there my friends! For those of you who know me or have spoken with me at all regarding this topic, you understand my stance on the microbiome and “gut health”.
Our key words in today’s discussion include both prebiotics and probiotics. While you may have heard these terms before, do you know what they mean? Both are indeed available as dietary supplements, however, it is not always necessary to use special pills, powders, cleanses or various other concoctions in order to feed your gut. Both prebiotics and probiotics are readily available for absorption and digestion via various food/drink options.
That being said, if you choose to supplement your intake with a dietary supplement, I will include a set of guidelines to help allow for you to make an informed decision on which brand to use.
To start, I will define these terms:
Prebiotics: A non-living and non-digestible form of fiber that basically serves as “food” for probiotics. Prebiotic rich foods include tomatoes, artichokes, onions, greens (especially dandelion), asparagus, garlic, leeks, berries, bananas, whole grains (oatmeal, barley, flaxseed, wheat), and beans/legumes (lentils, chickpeas, kidney beans, etc).
Probiotics: Living bacteria or cultures that can be ingested and are also found within our gut. The active cultures help to change or repopulate intestinal bacteria and balance out our gut flora. Probiotic rich foods include yogurt, kefir, buttermilk, aged cheeses (Gouda, cheddar), fermented foods (raw pickles, kimchi, kombucha, etc), miso, tempeh, natto, tamari, and traditional sourdough breads.
Now that you know the basics I can explain how the magic happens. Prebiotics and probiotics work together synergistically. Meaning, prebiotics are essentially food for the probiotics. Both work together in order to allow for specific changes to take place both in the composition and activity of the GI tract. The result is a change or re-population of intestinal bacteria, in turn providing a boost in immunity and overall health.
In regards to additional prebiotic and probiotic supplementation, it remains an exciting and growing area of research. Should you decide to supplement your intake with additional supplementation here are some things to consider:
Discuss the use of probiotics with your physician, and review warnings of potential side effects.
Just because a product says it is a probiotic does not mean it is a probiotic. This would be another reason to discuss supplementation with your physician or come and ask me if you have any questions regarding a particular supplement brand you are looking to try.
As always, ensure that the supplement is evidence based in that the label states the supplement has been “clinically proven” in order to ensure that the product contains the specific strains of bacteria at the same levels as those used in published research. This is something else you can always ask me about, I look for studies that have been performed in humans and published in reputable peer-reviewed journals.
Do not be fooled by bogus labeling claims. Probiotics sold as dietary supplements CANNOT legally claim to cure, treat, or prevent disease.
Check the label. You are looking for the strain, CFUs (colony-forming units), suggested serving size, expiration date, proper storage conditions, documented health benefits, and corporate contact information.
My point is this, the addition of both prebiotics and probiotics will aid in optimizing your gut health. The research continues to show us various ways in which gut flora impacts so much more than just digestion. I suggest making an effort to incorporate these well documented health promoting functional foods into your daily intake and take the time to read though labels while you shop. As always, if you have any questions please do not hesitate to contact me. There are many different foods, products and options available to you and I would be more than happy to help you find what works best.
Melanie Boehmer MS, RDN, CISSN
Fat. The time has come to change the world’s perspective on this delightful macronutrient.
The “fat phobic” mentality began in the 80’s with the release of 2 major reports identifying dietary fat as the primary cause of our declining health. The thought was that by cutting back on fat (particularly saturated fat), we would both lose weight and fend off chronic disease. Here’s the problem: we substituted animal based fats for trans fat, vegetable oils, sugar, and sugar substitutes. Calorie contents remained the same but the macronutrient profile of our food completely changed and our health continued to decline.
Thankfully, we now know that fat is not to be feared. While fat is the most calorically dense macronutrient (weighing in at 9 kcals per gram), it plays a vital role in allowing optimal function of the human body. Specifically, Omega-3 fats (think fatty fish like wild Alaskan salmon and grass fed beef) and monounsaturated fats (think olive oil, avocado, nut and seed butters) should be your go to choices. They are both associated with overall health and weight management. These “heart healthy” fats:
⁃Raises “good” cholesterol (HDL) while lowering the “bad” cholesterol (LDL)
⁃Helps with brain development and memory function
⁃Can improve digestion and reduce inflammation
⁃Helps in the absorption of fat soluble vitamins A, D, E and K, which offer a host of benefits.
To more easily incorporate these nutrient rich, healthy fats into your diet, try adding a tablespoon of flaxseed or chia seed to your morning smoothie. Top salads and sandwiches with slices of avocado, and keep 1-2 oz servings of nuts on the ready for a quick snack.
Again, the key here is balance. Do not fear the fat! Incorporate some of the healthier options (especially those Omega-3s) and limit your intake of trans fat + sugar laden substitutes.
Melanie Boehmer MS, RD, CISSN
Coach Adam – 475# back squat, 415# Front Squat, 260# Snatch
Ryan B – 155x5 back squat
Coach Kevin – 340# x 7 Back Squat, 275 Hang Clean x 2
Coach Steve- 200# Snatch, 225 power clean, 365 deadlift
Keith N – 3x5 Push Jerk 195#
Dean – Strict Press 145# Push press 195x4
Thruster 185 x 3
Clean Complex 215#
Peter K – 145 Clean
Mel B – 22DU
Gary – Atlas stone 215
355 Back Squat
Charlotte – 55 Clean
Elizabete - 47 DU
Justin- DU 42
Steve S. – Deadlift 155 x 15
Back squat 155 x 5
Amanda O. - 15 DU
Andres M – 1 Muscle Up
Clay – 10RM BS 225
1RM FS 245
1RM BS 285
Jeff A – 157 DU
225 HC x 2
Jaime- #355 BS x4
375 BS x 2
360 DL x 4
Billy – 230 snatch
Alison- 1 strict ring dip, butterfly pullup
Angelica – first RX WOD
Jenny – first RX WOD
Jeff W. – 205# Clean Complex
Coach Chris – Grace 3:34
TTB in WOD
Louise – Grace (75lb) 3:30
Joe – 405# DL
Mikey Piro – 1RM BS 410#
Sarah Piro 3RM DL #195
Jimmy C. – DL #300 x 2
Christina – 5 Kipping PU
Julia T. - 10s Freestanding Handstand
Julia – 5RM Back Squat #25(?)
Sara Carino- 1 strict pullup