Food vs. Food, who will win...

Howdy,

I just read an article on Yahoo! health about different foods and their nutritional properites. Here are the results.

Strawberries vs. Blueberries -- Blueberries Win
Higher antioxidant properties to help with immune system and reduce muscle tissue damage form exercise.
Recipe - put blueberries in hamburger patties to increase moisture.

Chicken Breast vs. Turkey Breast -- Turkey Wins
More protein, more Iron, More Arnold, more Selenium (antioxidant to protect cells from FrEe RaDiCaLs and Heart Disease.
Recipe - Buy a sodium free turkey and cut your own meat.

Peanut Butter vs. Almond Butter -- Almond Butter Flawless Victory
Almond Butter has more, Calcium, magnesium (muscle contraction), 3x Vitamin E
Recipe - Eat with Apple. I know very creative.

Spinach vs. Kale -- Kale Wins
My first question was, what in the hell is Kale and how can I buy it, do I freebase it or what?
4x more Vitamin C and 1.5x Vitamin A and K. Makes Bone Protein for The Situation.
Recipe - Make Kale Chips, not cow chips, by placing it on a baking sheet, spray with Olive Oil (buy this from me) and season with sea salt. bake for 15 min.

Quinoa (Kee Wan)vs. Brown Rice --- Quinoa by a mile (not a grain, Paleo Friendly)
3 more grams of PROTEIN! plus more Fiber, Iron, and Magnesium... plus Brown Rice cheated on its SAT's.
See what Mark says about it CLICK ME NOW

Olive Oil vs. Canola OIL ---- should i even say it
Olive oil has more anit-inflammatory compounds than canola oil,
Recipes - use it to cook, make dips, pesto, and vinaigrettes. Plus I import premium Extra Virgin Olive Oil and Infused EVOO as well.

Cow's Milk vs. THE GOAT - Goat wins
More Omega-3 Fats, calcium, phosphours, Magnesium and CLA (reduces body Fat)
Recipes - It will do your body good.

As always

Stay Healthy My Friends!
doug

Flank Steak Topped wtih Avocado Salsa! Hay Que Rico!

Howdy,

Here is a recipe that I tried this past Labor Day and I was Awesome. Check it out.

Ingredients
1/4 cup of Extra Virgin Olive Oil (Gradassi*** - Check with me)
Juice and Zest from 1 lime
1/4 cup of Cider Vinegar
1 tsp of soy sauce
2 tsp garlic Powder
1/4 tsp ground black pepper
1 Lb Flank Steak, cut against grain into 1/2 inch strips
1 avocado, peeled, pitted, and cubed
1 tbsp chopped fresh cilantro
2 cloves garlic, minced
Sea Salt to taste


Directions
Whisk the olive oil, lime juice and zest, vinegar, soy sauce, garlic poweder, and pepper. Set 2 tbsp aside for salsa.

Add the Steak and toss to coat, let sit for 15 min

In another bowl, mix the avocado, cilantro, minced garlic, and marinate. Add salt to taste.

Make sure your coals are nice and red and add meat to the grill for 1 to 2 min until grill marks appear. Top with avocado salsa and Enjoy!

*** Premium, Natural Italian Extra Virgin Olive Oil and Infused Extra Virgin Olive Oil can be purchased at the Box****

Stay Healthy My Friends,
doug

Have you met your Farmer's Market Lately?

Howdy,



To kick off our Paleo/Jump Challange I have found a source of information to help you on your way. Here is a list of some Farmer's markets in the Houston area where you can purchase your food straight from the source.



My favorite is the Canino's Farmers Market on Airline just South of 610. Once you go to the back, you will find a plethora of booths that can accomodate your every need. Here are some others as well.



Midtown Farmer's Market - Saturday - 8am to Noon

Spring Branch Farmer's Market - Wednesday - 2:30 to 6:30

Wild West Farmer's Market - Sunday - Noon to 4pm

Tomball Farmer's Market - 8am to noon (2nd and 4th Sunday)



Stay Healthy My Friends,

doug

T-A-S-T-Y!

Howdy,

I found some good receipes for those interested in losing some inches and lb's. Enjoy!
The first thing that you need to do is dust off your bbq grill and buy some charcoal. There is nothign that bothers me more than a gas grill. The mesquite and charcoal combo adds flavor, add the lid to the mixture and you seal in moisture and add a smoky flavor to anything that you can think of.

Proscuitto-Wrapped Chicken.
First, season the chicken breast with salt and pepper and wrap with thin slices of proscuitto. Grill over low heat until the proscuitto is crisp and the chicken breast is firm.

Grilled Watermelon Salad
Cut watermelon into half inch squares, rub with Gradassi Cufrol Olive Oil* and grill until lightly carmelized. Toss with your choice of greens and top with Cufrol Pinzimonio Balsamic Vinegarette.

Spicy Shucked Oysters
Shuck a dozen or so oysters, top with softened butter mixed with lemon juice and Louisiana hot sauce. Place Shells on the grill and cook until butter begins to bubble, 3 to 5 mins.

Gridiron Pizza
Make your dough Paleo or Awesomo, Cook on a well-oils grill until the crust is frim to handle. Top with tomato sauce and your choice of cheese or not and toppings, return to the coolest part of the grill, cover and cook until the cheese begins to melt.


Enjoy, my personal receipes to come.

Stay Heathy My Friends,
doug

Back in business

Howdy,

Sorry for the delay, busy busy busy. I have been reviewing two Advocare products and started mid-July. Thermo Plus and the Muscle Strength. They both seem to work, especially the Muscle Strength and can start to tell during the WOD's. My strength and endurance have increased and have been very happy with the results. For those of you who do not follow BCCF on Twitter, we will be doing Fran this Sat 7-31, so if you have not done it in a while, come on out and see what you can do to better your time. Even if you are using a band or have thrown it out you will see how much you have improved.

3 months ago, I started to talk about a bootcamp that I wanted to start with BCCF. Well now is the time. Starting in September, we will kick off the Garden Oaks/Heights bootcamp. Start spreading the word and if anyone is interested my email is, doug@bayoucitycrossfit.com. As always.

Stay Healthy My Friends!
doug

Men's Summer Challenge Results

Howdy,

This past weekend I competed along with Vic, Micah, Cody, Kirk, John R, Kristian, Matt S, & Charlie J from Bayou City Crossfit competed at Crossfit Houston's Men's Summer Challange. Everyone did a great job and some of the competitors competed in their first competition.

The First WOD consisted of
15 - 100 lb duffle bag Get-Ups,
30 - 24in Lateral Burpees,
15 - 100 lb duffle bag Get-Ups.

The Second WOD was a 1.5 mile Cross Country Run with a 20 weighted Vest.
Top 50 % move on to the Third WOD (22 out of 43 moved on)

The Third WOD was
4 - 40 yd Sled push there and back
100 lb thrusters with dumb bells in sets 9-6-5.
Top 10 or whoever finishes moves on (6 out of 22 moved on)

The Fourth WOD was
500 m Row, 5 Squats, 5 KB Swings, 5 Box Jumps
1000 m Row, 10 Squats, 10 KB Swings, 10 Box Jumps
500 m Row,15 Squats, 15 KB Swings, 15 Box Jumps

I made it to the third WOD but was defeated by the Grass and Heat.
Vic, Micah, & John R made it to the finals, where Vic took Second Place.
Congratuations to everyone who competed, I can't wait till

Fajita WOD Megafest II

Coming in the Fall

Stay Healthy My Friends,

doug

H20, the Magic Elixir...?

Howdy,

So I was on Yahoo! today and came across this article about the different effects of health and how it can be affected from what you drink. I decided to read on and found some stuff I already know and just started this past month, but I didnt know the amount of weight that could be shed by following these simple suggestions.

1. Swear off Soda and Iced Tea -- 18 Pounds lost annually, 1.5 Pounds a month

2. Drink Water... Drinking the proper amount of H2O will raise concentration and energy levels. good Rule of thumb. Divide your weight by 2 and that is how many ounces of H2O you should be drinking daily. --26 Pounds lost annually

3. Smoothies -- 10 Pounds lost annually

4. Avoid Juice Drinks -- 19 Pounds lost annually. P.S. Sunny D is not good for you.

5. Drink Coffee - Not Coffee Drinks -- 18 Pounds lost annually

Here are the tools for better fitness, now the rest is up to you and your CF Coach.

http://health.yahoo.net/experts/eatthis/sip-your-way-flat-belly

Stay Healthy My Friends,
doug

Mobility and Movement Cert Review

Howdy,

This past weekend I attending the Mobility and Movement Cert in Austin and loved it. It was a one day event and packed with lots of useful information. We will kick off this week with more streching to help reach our full potential with our movements and have a refresher course with the basic movements. Kelly from San Francisco Crossfit taught the Cert and was able to make it easy to follow and entertaining as well. So get ready.... This week should be interesting.

Stay Healthy My Friends!
doug

Pain is Perfect, It never fails to disappoint...

Howdy,

Sorry for the time off I didn't realize that my last post was on May 18th. The title of this post really have nothing to do with the content, I did Fran today and was out of commission for about an hour and my heart is still beating hard. I had a PR time, 4:15, and never want to do it again. I finished the Advocare Herbal Cleanse last week and will do it again in about three months. I missed a few days but was able to make them up. I have seen an improvement in my SPARK and Catalyst absorption and have seen results. The main key is to DRINK a lot of water while on the cleanse. The directions say to drink 8 glasses of water immediately after taking the fiber drink and they mean it. Also, I have started my No-Ice Tea or Soft Drink for the Month of June and have been on the wagon so far. The cravings a subsiding but it will be a challenge. A massage therapist told me that I would have to drink as much water as iced tea because my muscles were tapped out. Since I drink about a half gallon of tea a day, that would put my water consumption to 1 1/2 gallons. So I decided to leave the tea a Micky D's and instead carry my 52 ounce Buc-ee's mug with me and fill it with H2O.

Stay Healthy My Friends!

doug

Super Foods for the Men and of course... The Ladies!

Howdy,

Below is a list of the best super foods that benefit Men and Women. I have read this article and will paraphrase it below.

Men
1. Tomato Sauce - lycopene helps reduce prostate cancer in men
2. Oysters - rich in Zinc, can elevate testosterone levels and sperm count
3. Broccoli - Cruciferous Veggies can help reduce bladder infection.
4. Peanut Butter - Monounsaturated Fat promotes a healty heart
5. Watermelon - Potassium rich foods can help reduce blood pressure.

Women
1. Papaya - twice the amount of Vitamin C than an orange - fights gallbladder disease
2. Flaxseed - helps to fight breast cancer
3. Tofu - Good to lower your cholesterol and minimize hot flashes - Not so much for cellulite.
4. Buffalo Meat - Iron rich can help to boost energy and lower weight. Helps with anemia.
5. Collard Greens - Tasty, helps to fight osteoporosis with high Calcium and Vitamin K


If you are interested in reading the entire review
http://shine.yahoo.com/channel/health/super-foods-for-men-and-women-1409161/

Stay Healthy My Friends!
doug

Advocare Herbal Cleanse Day 3

Nothing new or exciting to report, just make sure you drink plenty of water...

Advocare Herbal Cleanse Day 2 Review

Howdy,

Well as expected, the cleanse has begun. Good news is that there is no abdomnial pain, except from last week's WOD, and I am not running to the bathroom every five minutes. Thank you Advocare...

Stay Healthy My Friends!
doug

P.S. Did I mention that the fiber drink is delicious!!!

Advocare Herbal Cleanse Review Day 1

Howdy,

For some time now I have wanted to try Advocare's Herbal Cleanse to see how much of an effect it would have on my performance and workouts. Well that day has come. The whole packet consists of a Fiber mix, herbal cleanse, and prebiotic replenishing pills to get you back on track after 7 days. Well after the first day it is a OK, the fiber mix is actually really tasty and has a consitency of what is left after you finish a bowl of frosted mini wheats, but with an orange flavor. The herbal cleanse is three pills that are easy to swallow and you take them at night. Since this is the beginning there is not too much to gab about, but will keep it coming throughout the week. The goal of this is to maximize the amount of absorption with SPARK! and catalyst. Well will see how this plays out. Until then.

Stay Healthy My Friends
doug

Is that a free range chicken in your pocket...?

Howdy,

I just came across this article about the differences between eggs and all of thier attributes. I posted the link below for those of you that are interested in reading the entire story or wanted to check the sources. Here is a quick review.

Myth: Brown eggs are different than white.

Fact: The only difference between a brown and white egg is the color of the shell, which is merely a reflection of the breed of the hen. In general, but not always, hens with white feathers and earlobes lay white eggs and those with dark feathers and red earlobes lay brown eggs.

One isn’t healthier, more “natural,” or more eco-friendly than the other. There aren’t any differences in nutritional quality, flavor, or cooking characteristics.


Myth: Free-range eggs come from hens that roam freely outdoors.

Fact: The claims are not regulated for eggs, according to Consumer Reports. So there is no guarantee that the hen that laid the eggs ever saw the light of day. Of course, it may have spent time outdoors, but the “free range” label doesn’t mean anything. The following labels are also meaningless when it comes to eggs: “free roaming,” “hormone free,” and “raised without antibiotics.”

Myth: Organic eggs are healthier.

Fact: They certainly can be, but it all depends on the chicken’s diet. Organic eggs come from hens that are fed a 100-percent organic diet. However, what really matters when it comes to nutrition is whether the hens were raised on pasture. Studies, such as those conducted at Penn State University and by Mother Earth News, found that eggs from chickens that ate grass and insects contained higher levels of omega-3 fat, and vitamins E, A, and in some cases D.

If you want eggs from hens that are raised on pasture or spend a lot of time outdoors, then you’ll have to find a farmer you trust at your local farmers’ market.



Myth: Egg substitutes are simply eggs (or egg whites) without the shells.

Fact: Most products have added stabilizers, thickeners, vitamins, carotenes, and, sometimes, spices, according to Marion Nestle, author of What to Eat. She also points out that they cost about twice as much as real eggs. (A pound of egg substitutes weighs slightly less than a dozen small eggs.)

Of course, if you can’t eat egg yolks for health reasons or have no use for them, egg substitutes are a good option, and most products only have a tiny percentage of additives. Just read the labels before buying.


http://green.yahoo.com/blog/the_conscious_consumer/132/four-myths-about-eggs.html


Stay Healthy My Friends.

doug

Email Change

Greetings,

Please use this email for all inquiries. Doug@BayouCityCrossfit.com.

Thanks.

Monday - Tuesday - Thursday 6:30 Crossfit Class

Howdy,

Anyone interested in a make up or knows in advance when they will miss, please email me. I will be availabe for make-ups on Wednesday (Not May 5th) at 5:45 at the Box. Also, Weekends are also available to make up a class on Sat: 8:05AM and 9:05AM. These times are not definite, so please check the website. Also Sun at 3:05PM and 4:05PM. If you have any questions, please email me at DougBCCF@yahoo.com.

Did you drink enough water today?

Garden Oaks/Heights Bootcamp

Howdy,

Bayou City Crossfit will be starting a new bootcamp in the Garden Oaks/Heights area in the next couple of weeks. The classes will be Monday, Wednesday, & Friday at 6:00 or 6:30 am depending on demand. If you are intersted or know someone who is, have them email me at dougBCCF@yahoo.com.

Do these Shoes make me look PHAT?

Howdy,

It seems that of last December, the craze for women is to purchase shoes that tone your butt, thighs, and calfs while walking. It just so happens that I found an article that dared to compare the different shoes and found that most of them "do not practice what they preach"(Frakes). However, if you are still interested in them here is a link of the user reviews. I might add, that SQUATing is more effective and cheaper than a pair of $100 tennis shoes that you would have to replace after three months of intense use, which is what you would have to do to get the same effect of doing sQuats. Here is a quick overview of the muscles that you will be working with the sQuats:

The main muscles targeted by the squat are the:

Quadriceps
Calves
Hamstrings
Glutes
Hip flexors
Lower back

A dissenter might say" But Senor Lopez, I don't want my legs to get big and look like a man's," They won't if you don't lift heavy. Go for more reps at a lighter weight and you will tone up and be happy. Below is the link that compares the different shoes.

http://health.yahoo.com/featured/102/wd-reviews-tone-as-you-walk-shoes/

Sugar is the Heart Killer

Howdy,

Today I was surfing the net after work was complete and found a new article connecting the dangers of sugar on cholesterol. As many know, sugar can kill you slowly it has not be attributed with evlevating levels of cholesterol. Research showed that sugar decreased levels of HDL (good cholesterol) and elevated triglyceride levels from those who consumed less sugar products, this included agave nectar as well. In women only, sorry, it showed an increase in LDL (bad cholesterol). In today's society, SODA's an Sweets (Cookies) are the main contribution to this new trend and can be avoided if you follow the Joy Bauer Method.

1. Eliminate soda and sugary drinks (including sports drinks, sweetened waters, juice drinks, and caloric cocktails). Choose plain water or naturally flavored seltzer instead.

2. Use sugar (and other sweeteners like honey, maple syrup, agave, and molasses) sparingly. Add no more than 1 to 2 teaspoons in coffee, tea, or oatmeal.

3. Choose packaged foods with minimal added sugar. For example, cereals should have no more than 8 grams of sugar per serving.

4. Be selective with sweet splurges. Either allow yourself a daily sweet treat around 150 calories, or indulge in a more decadent dessert no more than once or twice a week. My favorite sweet treats are foods that balance sugar with something healthy, such as a scoop of ice cream or pudding-both high in calcium; 1 oz dark chocolate-has tons of antioxidants; or a dollop of whipped cream with berries-loaded with fiber and vitamin C.

I hope this article is helpful to my four faithfull followers. Source is documented below.


http://health.yahoo.com/experts/joybauernutrition/29699/the-dangerous-side-of-sugar/

Continuing Education

Howdy!

Awesome, I have three followers now. Last Saturday Bayou City Crossfit hosted the second annual Crawfish WOD Megafest. I couldn't tell you who won the main competition but I can tell you who won the Crawfish competition. Doug Lopez from Bayou City Crossfit (Me) took the honors and will take pride in this accomplishment until I defend my title again next year. Now on the article...

Continuing education is crucial to better yourself mentally as well as physically. With Crossfit, signing up for certifications that might not interest you might be the world to someone that you are training. This could also apply to your job or a personal hobby. Taking that initial step is not only the hardest part it is the smartest. After the first step, it is all downhill until the next peak which requires will and determination to cross. In my grad school days I attended a lecture and the speak, John McNabb II said a quote that has stuck with me til this day and it is something that I live by every day. He said, "Preservation is key, as long as you stick with what you are doing the competition will eventually quit and you will win, I wasn't the smartest or the strongest, but I had the will power and I wasn't going to lose." The moral from this story is simple, yet transcends through all cultural background. Preserver and you will win.

Recovery

Recovery is the most important aspect of a workout regiment. This includes sleep and taking time away from your workouts. You might want to stay in the gym and get that extra day in, but if you have been going non-stop for the past week you are more likely to hurt yourself then hurt yourself. For an example, three days on - one day off. The main point is to listen to your body. It will tell you when to rest.

Liftoff

Howdy,

Today is the beginning of my new blog, so let me take the time to introduce myself. I am a coach at Bayou City Crossfit and been so since June of 2009. I have a Crossfit L1 Certification and have a Mobility and Recovery cert in June and a Crossfit Football Cert in August. I trained with Vic Zachary, Owner Bayou City Crossfit, since June of 2008 and have coached well over 170 classes. I love Crossfit and enjoy coaching people. I graduated from Texas A&M University with a B.S. in Biomedical Science in December 2004 and received my MBA from The University of Houston in May of 2009. I have been enamored with fitness and sports ever since I was a child and lettered in football and track all four years at St. Pius X High School in Houston, TX. Starting in May, Bayou City Crossfit will begin a Crossfit Bootcamp in the Garden Oaks/Heights Area, so if you are interested please don't hesitate to email me at dklopez04@gmail.com. I look forward to sharing my thoughts and ideas about fitness and random tangents.

Doug