Want Help with Nutrition and Diet?
Wondering what you should eat to meet your body composition or athletic performance goals? Schedule a free consultation with us to find out how we can help you. And be sure to download our free health and fitness article pack, which contains some great diet and nutrition information that you can put to use right now.
CrossFit Santa Rosa Strength and Conditioning has teamed up with Whole9, specialists in the field of nutrition and a respected authority in the health and fitness community, to provide our members with a comprehensive nutritional program designed to make you the healthiest you’ve ever been.
Why are we focusing so much on what you eat? Because we believe nutrition is the foundation of any good fitness program, and the gateway to optimal health. And we think your nutritional habits play such an important role in achieving your health and performance goals that we’ve asked Whole9 to design this nutrition program for our clients.
The Whole9 Nutrition Program
We provide all of our members with a comprehensive printed handbook designed to walk you through Whole9’s nutrition program. Your handbook includes all the tools you’ll need to succeed, including:
- Our nutritional “elevator pitch” – Nutrition in 60 Seconds
- A list of food groups that detract from your health and fitness, and those groups that make you healthier
- A detailed Shopping Guide, including helpful hints for making high quality food choices
- The Whole9 MealSimple™ meal planning template for meals and snacks
- A multi-category FAQ to help you hit the ground running
- A bonus meal planning guide, complete with recipes and pantry-stocking tips
- A number of helpful resources – additional recipe sites, references, books and movies
- The Whole30, Whole9’s original program designed to “change your life in 30 days”
- The Whole30 FAQ,to help guide you through your 30 day program
The Basics: Eat Real Food.
Our belief is that a good nutritional program should be centered around eating real food. We know that fad diets, crash diets, miracle pills and “meal replacements” are not part of a balanced, sustainable path towards improved health and fitness. Instead, we encourage you to eat high quality meat, seafood and eggs, plenty of fresh vegetables and fruits, and healthy sources of dietary fats – it’s that simple. Just eat good food, put your meals together in a way that is simple, balanced and (most importantly) sustainable, and experience all of the tangible benefits that come from a nutritional plan designed to help you create a healthy metabolism, heal your digestive tract, calm systemic inflammation and put an end to unhealthy cravings, habits, and relationships with food.
Here’s what real food is:
Loads of fresh, colorful vegetables. In much of this country, people can’t find local and organic vegetables, but we can. Hit up your closest Farmers Market or sign up for a weekly vegetable box from Tara Firma farms, delivered right to our gym. Sustainably-produced and/or organic, grown by a local farmer is best. Eat plenty of vegetables in plenty of colors. They taste good and have all kinds of micronutrients that make us healthy.
Meat, fowl, fish, eggs. Preferably wild or pastured and local. If you don’t have your own sources of grass-fed, pastured, or wild meat, become a subscriber to Tara Firma Farms and each month you can pick up a box of beef, pork, and chicken and eggs right at CrossFit Santa Rosa. We also offer cow, lamb, and pork sharing opportunities at various points in the year. Oliver’s Markets carries Hick’s Valley grass-fed beef too. And again, our local Farmers Markets have many great ranchers offering pastured and grass-fed meats.
Seasonal, local fruit. Limit your consumption of fruit to some degree (because of the sugar content), but just like vegetables, fruits have nutrients that increase our health. Think of fruit as your treat. And like other produce, local, seasonal, and sustainably-produced are best. Don’t know what’s actually in season right now? Ask us. Or shop at the Farmers Market, where everything is seasonal.
Some nuts. Some. While nuts are great as a snack, try not to go overboard. You might try buying your nuts in their shells so that you have to crack them open yourself. Try thinking of them as a condiment for a salad or other vegetable dish.
Good fats. Cook with coconut oil, rendered animal fat (beef tallow, pork lard, duck fat) from healthy, pastured animals or clarified butter. If you steam or water-saute vegetables, drizzle them with cold-pressed olive oil or another good fat after cooking. Avocados and coconut, yes please! Good fats are good for you, and will help you lose body fat. As a member of CFSR, we will give you a fats guide handout to help you understand what fats to eat and what to avoid.