Your Weekly Nutrition Roundup
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Just a reminder that partner WOD Saturday is now EARLIER at 10:00. This gives you the opportunity to get your WOD in before the Cook Along with Tom. Also, there is no need to partner up with someone beforehand, we will do that for you!

We're going Asian this week with a simple, yet delicious stir-fry! Jamie's Quick Steak Stir Fry is high in protein and low in carbs so if you're following up your training session with this meal we recommend you add a carb source such as rice or noodles. If you're not into red meat, you can always sub it out with chicken or if you're a veggie, tofu!

Directions: Serves Two

  1. Peel and finely slice the garlic and ginger.
  2. Place into a cold frying pan with 1 tbsp of olive oil at a medium heat.
  3. Once crisp and lightly golden, scoop out and place to the side.
  4. Trim the asparagus spears and add to the hot pan (with the nice garlicky oil!).
  5. Season the steaks with salt and pepper and add with the asparagus.
  6. Turn the heat up to high and cook for around 3 minutes, turning everything regularly.
  7. Toss in the black bean sauce and cook for a further 1 minute. This will give you medium rare steaks.
  8. Slice up the steaks, dish up and scatter over the crispy garlic and ginger!
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Cook Along with Tom at 11:00 30 May on Zoom

Meeting ID: 150 324 316
Password: 711711

5 Foods to Eat Everyday: Part II

Building a healthy, balanced diet regardless of your goals doesn’t need to be complicated. Here are some simple pointers to get you started!
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Calcium Rich Foods

Our bodies can't produce calcium, which is essential to our health. Your body needs calcium to build and maintain strong bones and your heart, muscles and nerves also need calcium to function properly. Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure.

Milk, dairy products, salmon, sardines, leafy green veg and fortified nut drinks and cereals all contain dairy.
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A Source of Vitamin B12

Another vitamin your body can't produce on its own is vitamin B12. Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak.

Vitamin B12 is found naturally in a wide variety of animal foods and is added to some fortified foods. Plant foods have no vitamin B12 unless they are fortified. You can get recommended amounts of vitamin B12 by eating a variety of foods including the following:
  • Beef liver and clams, which are the best sources of vitamin B12.
  • Fish, meat, poultry, eggs, milk, and other dairy products, which also contain vitamin B12.
  • Some breakfast cereals, nutritional yeasts and other food products that are fortified with vitamin B12. To find out if vitamin B12 has been added to a food product, check the product labels.
If you're a vegan, vegetarian, pregnant or breastfeeding you might be at risk of deficiency so you may want to track your diet closely!
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A Source of Iodine

Iodine helps make thyroid hormones, which help keep cells and the metabolic rate (the speed at which chemical reactions take place in the body) healthy.

Good food sources of iodine include:

  • Sea fish
  • Shellfish
  • Sea weed
  • Iodized salt
  • Dairy Products

Iodine can also be found in plant foods, such as cereals and grains, but the levels vary depending on the amount of iodine in the soil where the plants are grown.

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Smart Carb Sources

It is a myth that carbs are unhealthy and some of the world's healthiest foods are carb sources. To fuel your CrossFit WODs, you require carbohydrates! As long as you follow the below priorities, in descending order of importance, you will be OK:
  • Calorie Balance​​: How many calories you eat per day relative to how many you burn.
  • Macronutrient Amounts​​: How many grams of protein, carbohydrate, and fat you eat per day.
  • Nutrient Timing: ​​When and how you spread your total food intake across daily meals
  • Food Composition​​: The sources of macronutrients you consume.
  • Supplement Use and Hydration​​: How much and what type (if any) dietary supplements you consume and your level of hydration.
If you adhere to the priorities above, by definition, carbohydrates CANNOT be the enemy.
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Iron Rich Food

The last item on our list is iron, another mineral that is vitally important and must be consumed regularly as it can't be produced on its own.

Good sources of iron include:
  • Meat
  • Beans
  • Nuts
  • Dried fruit – such as dried apricots
  • Wholegrains – such as brown rice
  • Fortified breakfast cereals
  • Soy bean flour
  • Most dark-green leafy vegetables – such as watercress and curly kale
Remember that if you don't eat meat or fish, you can boost absorption by including a source of vitamin C when eating plant sources of iron. 
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Liam has jumped onto the podcast bandwagon, teaming up with Tom Lowe (PT and Instagram legend) and Adam French (owner of WHEY'D) to do the 'World Class Basics' Podcast.

It is a light-hearted podcast covering topics such as fitness, nutrition, supplements and business, to help enhance your performance and everyday life. 'World Class Basics' means doing things that are actually going to make a difference. We cut through the nonsense, providing you with simple take home points to improve your health, fitness and nutrition. Put together by Tom, Adam and Liam who have experience working with Professional Sports Teams & Players, 1-to-1 'everyday' clients and we all run our own businesses so our stories are worth listening to!

Each episode is around the 30 minute mark and hopefully something that is going to help you make some better choices with your training and nutrition!

Episode 1 -The Truth About Diet & Women's Protein Powder
Episode 2 - Steroid Use in Amateur & Professional Sport
Episode 3 - Supplements To Improve Strength

Check it out below as it has links to all the podcast players.
Listen to the Podcast
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Don't forget, as a Sleven member, you get 20% off all WHEYD products using the code SLEVEN on their website!
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