Friday April 2, 2008 - Brain Food

Couldn't resist another pic from last week's Daddy/Daughter Ball.

Well the Evergreen Freshman Football Team survived their first "Punisher" Workout this evening, but I am guessing I won't be popular when those boys see how sore their hamstrings are tomorrow!

This Friday you gotta Love the Crossfit WOD MURPH -
"Murph Video"

For time:

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Post time to comments.

Also - reinforcing our healthy food list from last week - here is some info on BRAIN FOOD!

The best brainpower foods (from beachbody.com newsletter)

To get the most brainpower for your buck, you should try eating three small meals with three small interspersed snacks to your blood sugar regulated and your brain equipped with a steady, but not overloaded, fuel supply. Any diet should be a balanced supply of protein, carbohydrates, and healthy fats, and should be supplemented with a good multivitamin and omega-3/fish oil supplement. The best foods include:

Protein. Lean beef, chicken, turkey, eggs, salmon, tuna, soybeans, peanut butter, nuts.

Carbohydrates. Bananas, broccoli, Brussels sprouts, leafy green veggies like spinach and collard greens, oatmeal, whole-grain bread, brown rice, sweet potatoes.

Fats. Avocados, olive oil, flaxseed oil, walnut oil.

AVOID: Alcohol, processed sugars and flours, high-fructose corn syrup, artificial sweeteners, hydrogenated fats, nicotine.

A good food day for the brain (and your figure)

Breakfast
Two-egg spinach omelet
Whole wheat toast, lightly spread with peanut butter

Mid-morning snack
Small handful of almonds
Orange

Lunch
Salmon filet (4 ounces)
Romaine salad with broccoli, chickpeas, tomatoes, cucumbers, and avocado with tablespoon of olive or flaxseed oil and lemon juice or vinegar for dressing

Mid-afternoon snack
Apple
Small handful of walnuts

Dinner
Stir-fry chicken breast (4 ounces, chopped) and vegetables (carrots, beans, peppers, onions, garlic, broccoli, etc.) in one tablespoon of olive or canola oil
Brown rice

Snack/Dessert
Banana and yogurt

++ Fighter Pilot notes - I would skip the rice at dinner and keep the fruits in the AM!