Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. "The Chief", CrossFit San Diego [
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590 Howard Street, Downtown, San Francisco
(415)512-7645 .(JavaScript must be enabled to view this email address)
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The Paleo Diet Plan - An Overview - The Paleo or Paleolithic Diet is basically raw unprocessed low carbohydrate foods. This includes fresh fruits, vegetables, grains and a big no to cereals and diary products. The first principle is to eat a lot of produce, mainly vegetables. The glycemic index and glycemic load of carbohydrates consumed should be in low quantities. The fat intake should have maximum content of omega 3 fatty acids. The exposure to potentially allergenic foods should be limited. The consumption of calories should be proportionate to the level of activity. As much as possible try to eat fruits that does not contain much sugar. The Berries that are rich sources of antioxidants are a perfect example of Paleo diet. Moreover, as the food is stored for a longer period the potency of anti-oxidants is reduced. Hence it is preferred to eat fresh foods that are free of preservatives. At the same time vegetables can be taken in semi cooked fashion. Raw vegetables can be taken in the form of salads. The steamed vegetables such as green beans, broccoli, zucchini and carrots can be made tastier with natural dressing like a dash of lime, onions and fresh basil leaves. Carbohydrate rich foods such as bread, rice, pasta, and potatoes are a big no in Paleo Diet. The type of fat that is consumed has a note worthy impact on the body metabolism of carbohydrates. Besides it also affects the immune system and inflammatory processes in the body. The intake of fatty foods high in omega 6 fats, low in omega 3 fats and unsaturated fats vs. more saturated fat and Trans fats is undesirable because this leads to chronic heart disease, cancer and diabetes. Intake of lot of grains rich in omega 6 fatty acids is harmful to your health. At the same time wild game meats and fish rich in omega 3 fatty acids is good for your health. In the case of beef the content of omega 3 or omega 6 fats is determined by the feeding pattern of cattle. The ideal source of omega 3 supplements are derived from marine sources like fish and algae oil.-
assiciatedcontent.com
Workout of the Day
Rope Climb Variations - [
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"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
PALEO RECIPE
Collards, Basic Approach -paleofoods.com
First of all, never pick collards that have any yellow spots; once they get the spots, the leaves are really tough and never cook up tender. Chop up 1/2 pound of bacon ends or salt pork and saute. Cut out the stems from the collards, chop the leaves up medium coarse, and boil for about an hour with a chopped onion and a half cup or so of apple cider or juice and a Tb of chopped dried red peppers and the pork. And, of course, some kosher salt and pepper to taste. Drain and serve. Reserved liquid is called "pot likker" and theoretically yummy, but it doesn't appeal much to me, except it makes a good stock.
"If the facts don't fit the theory, change the facts."-Albert Einstein
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