What’s In Food? Back to the basics

Carbohydrates:

Carbohydrates (carbs) occur in grains, such as wheat and rice; legumes, such as beans and lentils;
and in some root vegetables, such as potatoes, parsnips, and yams. These are often referred to as
“complex carbs.” All you need to know is that foods such as whole-wheat bread, brown rice, certain
breakfast cereals (oatmeal, shredded wheat, unsweetened muesli), pasta, beans, and potatoes, are all
wholesome. They are good because they provide slow-release energy and a wide range of nutrients.
They are generally inexpensive and bulky, and traditional, healthy diets all over the world are based
largely on grains and legumes. These “good” carbs tend to have a low GI (glycemic index)rating. This
means they’re converted slowly from carbs into sugars without causing a sudden rush of insulin into
the bloodstream. Low GI foods protect against diabetes, obesity, colon cancer, and heart disease.
Confusingly, sugars are also carbohydrates, and these are not as good for you, especially if they supply
most of the energy in your diet.

Refined sugars, such as sucrose, glucose, dextrose, and maltose, are used in massive quantities in
processed foods, including savory products, such as baked beans and tomato soup. You can often find
three or four of them listed in the ingredients on food packages. These sugars do not need processing
by the body and are absorbed straight into the bloodstream, stimulating the pancreas to produce excess
insulin. These are high-GI foods, and excessive consumption may lead to weight gain and a condition
called insulin resistance, a forerunner of type 2 diabetes. This condition is known as “adult on-set
diabetes”, since it normally begins in middle age. However, with so many sugary foods being consumed
by our youth, type 2 diabetes has found its way to the youngsters as well. The sugars that your body
produces from low-GI carbs do not have this effect.

Here’s a small list of “good for you” carbohydrates.

Barley, Brown Rice, Oats, Wheat or Buckwheat: helps with circulation, digestion, stress, fatigue and
urinary.

Lentils: rich in protein, minerals and fiber (good source of B vitamins), low in fat.

Beans: help to reduce cholesterol and protect against heart disease, circulatory problems and colon
cancer. Beans are rich in plant hormones which protect against osteoporosis and breast and prostate
cancer. Try all varieties (pinto, kidney, garbanzo, butter, blackeyed, soybeans)

Millet: only grain that is a complete protein. It is also the only alkaline grain. It is rich in silicon, a
structural part of collagen. Silicon is vital for healthy skin, hair, teeth, eyes and nails.

Stay tuned for the next What’s in Food - Back to Basics blog on Fat.

Let your 4x Nutrition staff of Certified Sport Nutritionist help with any questions you may have. Stop in
and see us!

Til next time,
Missy

So what's this WHEY stuff???

We contently have people asking: What is Whey? So lets take some time to go back to the basic and go over what WHEY is.

There are many benefits to including whey protein as part of your daily diet. Whey protein is a convenient way to get your protein. That does not mean that you should replace your meals with a protein supplement. Whey protein can be used in addition to eating whole foods or supplementation of your diet.  Benefits include weight loss when used alongside a well-balanced diet, a convenient snack, when taken post workout it restores depleted amino acids and also inhibits production of cortisol.

                     

After a workout your muscles are depleted of glycogen and amino acids. To restore the glycogen lost a fast digesting carbohydrate is needed to spike your insulin and push the carbohydrates directly to your muscles. At the same time you also want to ingest a quick digesting protein to restore the amino acids in your muscles.

There are three types of whey protein. I’ll start with the “good” type. A whey protein concentrate is good. It is a quick digesting protein when compared to whole food; however it has a slower absorption rate than the other two types of whey protein. About 70% of the protein is actually digested and absorbed by the body. The rest just passes through your body  and may cause gas and bloating. Examples of a concentrate are BSN Syntha-6 and Dymatize Elite Gourmet.

The second type "better" than the first. This is a whey protein isolate. Isolates have the fat and lactose removed. The molecule is slightly smaller than a concentrate. Still on a percentage of it is absorbed and the rest goes to waste. Examples are Met-RX Isolate and BSN Syntha-6 Isolate.

The third type is the "best". It's hydrolyzed whey protein. The process of hydrolysis involves introducing food grade enzymes to the molecule outside of the body slicing it in to smaller pieces. It's essentially pre-digested before it enters your mouth. Hydrolyzed whey proteins are absorbed 100% completely. This type of protein will not cause gas or bloating and it is perfect for pre or post workout, athletes and bariatric surgery patients. Examples include BNRG Proto Whey, Intek Isolate and ON Hydrowhey. So when choosing a  protein, choose wisely and choose what feels best to your body.

So that's the in's and out's of WHEY protein. Feel free to come by and let us give you some samples of the different types of WHEY that we have at 4X!

Til next time,

Seth

Meet Seth Cairns!!

There is a new face walking around 4X Nutrition these days and it belongs to Seth Cairns. New to the team Seth is excited to be apart of 4X and help you reach your goals with unwavering motivation! 

So here is a little back ground on the new kid in town in his own words. Meet Seth Cairns:

   I grew up in Harrodsburg, Kentucky and now reside in Fort Lauderdale, Florida. I am the youngest of three children; I have two brothers. I have been a personal trainer for ten years and now a nutrition specialist at 4X nutrition as well.  I received a Bachelor’s of Science degree in Physical Fitness and Wellness Management from Eastern Kentucky University in 2003. I moved to Florida in December 2011 and decided to enroll at Keiser University to become a Certified Occupational Therapy Assistant. My goal is to be a Certified Occupational Therapist by April 2014. I feel being a COTA will add to my skills and education in order to bring out patrons best potential.  

 I always wanted to be a professional athlete; however I was not the biggest nor the fastest. I decided to pick up weight training and started studying fitness when I was 15 years old. I was introduced to bodybuilding in 2002 and took an immediate interest in it.  The year 2002 was also the same year I met Arnold Schwarzenegger at the Arnold Classic Fitness Expo in Columbus, Ohio. After experiencing the Arnold Fitness Expo I decided I was very interested in bodybuilding. I competed that following year in 2003. Then I competed in another show, and then another, and then another….

 What I feel is most successful to me is the timing of meals throughout the day. Since training is the priority, I like to plan my meals around that training time. The timing insures that my body is receiving optimal energy. About an hour and a half before my workout I make sure to eat a carbohydrate such as brown rice or a sweet potato.

 The supplements that work for me best as a pre workout is Speed X by Lecheek Nutrition. For post workout I drink 8oz of a high glycemic fruit juice like tropical punch as well as a Dymatize Iso-100 protein shake. I also take glutamine and a multivitamin in the morning and Met-Rx ZMA at night before bed.

Seth is willing and able to help with all your fitness needs. His years of training combined with his passion for fitness makes him the perfect addition to our 4X family! Stop by and meet Seth Cairns and let him help you be the best YOU, you can possible be! 

Getting the most out of your Crossfit Workouts!!

Getting the most out of your Crossfit Workouts

First, what is Crossfit?

 Crossfit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains: Cardiovascular and Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Crossfit was developed to enhance an individual’s competency at all physical tasks. Athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. The program is structured in such a way that participants are challenged to do a certain number of repetitions in a workout in a specific time frame; the more advanced Crossfit participants will actually compete against each other to see how fast they can complete the daily workout (WOD) and post their results on the Crossfit website.

Crossfit routines and gyms are becoming more popular by the day. The workouts are very intense, and can produce great results. If you've done a Crossfit workout then you certainly know how intense and taxing they can be on the body.

Second, How do you get the most out of your efforts during a Crossfit workout?

Pre-workout supplements can maximize the efficiency of your workouts. When taken before training they can increase energy, delay fatigue and reduce muscle breakdown during exercise. This enables you to train harder with greater quality and for longer.

People often want to know if pre-workout supplements are still beneficial when doing Crossfit workouts. Let’s be honest, most people aren’t in great shape and will struggle to get through a high intensity workout like Crossfit. A pre-workout supplement could be the kick in the rear that you need in order to power through your workout and get all the benefits of the workout, which you might not get if you find yourself dragging half of the time. Here's a few pre-workout suggestions from the 4x staff:

Coconut Water: Coconut Water is incredibly healthy and one of the best drinks to hydrate the body. Hydration is key - before, during and after your Crossfit workout. It's naturally low in carbs, 99% fat free and low in sugar. As well, Coconut Water keeps the body cool and at the proper temperature, carries nutrients and oxygen to cells, raises your metabolism, promotes weight loss, boosts your immune system, balances your Ph, and naturally replenishes your body's fluid after exercising. Coconut Water is the perfect compliment to your Crossfit workout - pre, during and post! Try Coconut Water in lots of flavors from plain to Passion Fruit.

Beta-Alanine: Beta-Alanine is a naturally occurring non-essential amino acid that's converted to other chemicals that can then affect muscles. It’s needed for the production of Carnosine. Carnosine is needed by muscle cells to act as a buffer to control intracellular PH. When we workout, particularly when it is a high intensity workout, our bodies build up hydrogen ions that cause PH in muscles to drop. Carnosine, which is present in Beta-Alanine, helps in stabilizing muscular PH through soaking up the hydrogen ions released during exercise. Too much acid accumulation by muscles is thought to contribute to fatigue. Research shows that Beta-Alanine considerably enhances muscular endurance especially during strength training by delaying the onset of fatigue. Supplementing with Beta-Alanine allows you to train longer and harder as well as improving overall endurance. Beta-Alanine comes in both powder and capsules.

Cardio Igniter: Skeletal muscle relies mainly on carbohydrates and fat oxidation to meet energy needs during exercise. As carbohydrates are used, glycogen is depleted; this glycogen depletion is the limiting factor for the continuation of strenuous exercise. Traditionally, athletes have tried to slow down the depletion of glycogen by consuming high amounts of carbohydrates before and/or during strenuous exercise. Although effective, there is another way to improve endurance: utilize fatty acid oxidation as an energy source. Research suggests that enhancing fatty acid oxidation during exercise promotes a reduced rate of glycogen degradation, resulting in an improved endurance capacity. Guided by the latest scientific data and research, Cardio Igniter has been designed to promote fatty acid oxidation.

Cardio Igniter is great to use prior to any high intensity training like Crossfit. Cardio Igniter helps prioritize fat as an energy source during exercise and provides both anti-catabolic and anabolic (lean mass potential) elements. Cardio Igniter helps support energy, improve endurance, burn fat and enhance mental focus. Try Cardio Igniter in Watermelon, Fruit Punch and Blue Raspberry!

What's next? After you've completed your Crossfit workout, your recovery is just as important. Guzzle down some more Coconut Water and before you grab your foam roller, try one of these post-workout suggestions from your 4x staff.

Protein Shake: Many studies have shown that by adding a protein shake within 30-45 minutes after your WOD helps with your recovery. We couldn't agree more. The objective of post-workout nutrition is to optimize recovery by replenishing glycogen stores and providing protein to begin tissue repair. In theory, this improves the results of your next WOD, decreases hunger throughout your day, and improves body composition. Most protein shakes include vital amino acids like Glutamine which also aids in recovery. Try any of our outstanding protein brands (Intek, Met-Rx, Syntrax, BSN).

 Cytomax: Cytomax contains Alpha-L-PolyLactate which buffers acid production in your muscles reducing the "burn" during intense training and minimizing post-exercise muscle soreness. Cytomax contains antioxidants which help prevent exercise induced free radical damage to muscle cells and reduces post-exercise cramping. Cytomax contains electrolytes to ensure cellular nutrient balance is restored quickly after our WOD. Cytomax is so complete that you can use it before or during your workout too!

These are just a few suggestions from your friendly Certified Sport Nutritionists at 4x Nutrition. Stop by 4x Nutrition Center and let us help you get the most out of your next Crossfit WOD. 

Have a great workout!

Til next time,

Missy

Holiday Gifts From a Jar

Missy has a great gift idea for those last minute fitness buff. Holiday gift jars filled to the brim with ingredients for baking healthy snakes.Homemade gifts are always the most meaningful. 

You can create a gift of ingredients to make muffins, breads, brownies, bars, cookies, soups and even bath products and skin scrubs. You can find lots of great recipes online.

Be sure to use an appropriately sized food-safe jar (1-quart or 1-pint jars) or container with an airtight lid or seal. Wide-mouth jars are easier to use because they're easier to fill. Measure all ingredients accurately. Pack down each layer before adding the next. Place fine grains and powdery layers such as flour or sugar at the bottom of the jar. Otherwise, they will sift down through the other ingredients. Place more loosely packed ingredients, such as nuts, cereal, or dried fruit, near the top of the jar. Seal the jar tightly (Mason Jar works best). An easy way to decorate the jar is to cover the lid with a circle of fabric. Pull the fabric down tightly over the lid and use a colorful ribbon to hold it in place by tying it around the lid area. Write the recipe out on a card so the person you give it to knows how to prepare your gift. Use that recipe card as your gift tag. If it's a cookie recipe, you can also include a cookie cutter tied around the jar with ribbon. Or, present a brownie or bar mix with a new baking pan, or a soup mix with 2 new soup bowls. Be creative!

Here's a way to make someone's holiday a little sweeter.

Decadent Blonde Brownie Mix - Ingredients that you'll use to fill jar.

1 1/2 cups flour
1 teaspoon baking powder
1/2 teaspoon salt
1 package (10oz) semisweet chocolate chunks
3/4 cup sugar
3/4 cup packed light brown sugar
3/4 cup coarsely chopped macadamia nuts

1. Layer ingredients attractively in any order into 1 1/2 quart jar with tight-fitting lid. Pack ingredients down lightly before adding next layer.
2. Cover top of jar with fabric; attach gift tag/recipe card with raffia or ribbon. 

Full recipe to write out and use as your gift tag:

1 stick butter, softened
2 eggs
2 teaspoons vanilla
1 Jar of Decadent Blonde Brownie Mix

1. Preheat oven to 350 degrees. Spray 13x9 inch pan with nonstick cooking spray
2. Beat butter in large bowl until smooth. Beat in eggs and vanilla until blended (mixture may appear curdled). Add contents of jar to butter mixture; stir until well blended. 
3. Spread batter evenly in prepared pan. Bake for 25-30 minutes or until golden brown. Cool in pan on wire rack

Til next time 
The 4x Crew

Holiday Treats From Missy!

Tis the season! Missy is hard at work in the 4x kitchen cooking up healthy holiday treats for us to share with all you guys.Over the next few weeks we will be sharing not only great holiday treat ideas but a few really cool gift ideas as well!

White Chocolate Cranberry Cookies (1 cookie: 113 Calories, 4g Fat (2 Saturated), 18 Carbs, 1g Protein)

These cookies make a wonderful treat to give away in a decorative holiday tin. But don't forget to have a few yourself before giving them all away - especially when they're fresh out of the oven!

1/3 cup butter, softened

1/2 cup brown sugar

1/3 cup sugar

1 egg

1 teaspoon vanilla extract

1 1/2 cups flour

1/2 teaspoon salt

1/2 teaspoon baking soda

3/4 cup dried cranberries

1/2 cup white chocolate chips

Beat butter and sugars until crumbly. Add egg and vanilla. Combine flour, salt and baking soda and then gradually add to butter mixture. Mix well. Stir in cranberries and white chocolate chips. Drop by teaspoonful on cookie sheet. Bake at 375 degrees for 8-10 minutes. Enjoy warm cookies with a cup of hot green tea!

Small Business Saturday - November 24th!!

Support your favorite small business...like us!

This November 24th is Small Business Saturday®, a day to celebrate and

support the local small businesses that boost the economy and invigorate

neighborhoods across the country.

4x Nutrition Center is proud to take part in Small Business Saturday, and we’re

encouraging everyone to Shop Small® here on November 24th.

Plus, we’re having a special Small Business Saturday offer! 

Come in on November 24th and bring a NEW customer and they get 20% off their first purchase in the store! For bringing a friend you recieve $20 off your entire purchas as a way to say "Thank You".

Most importantly, get out there, Shop Small, and let’s make this November

24th the biggest day of the year for small business.

To learn more, visit ShopSmall.com.

Till next time