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This week I’m sharing a brand-spanking-new paleo egg roll bowl recipe (that’s unreal) and I’m discussing carbs & CrossFit – two things I thoroughly enjoy.
 
 
Happy Tuesday, folks!
 
 
Alright, so a few updates. I’ve been working on a project! (Technically I’ve been working on it for a year, but it’s been hibernating for the last oh, six months!) But it’s getting done. So stayed tuned for that  and I’ll be sharing many more details in the coming weeks.
 
 
 
 
Make sure to check out this BOMB new recipe below: Paleo Egg Roll Bowl – It’s paleo, low-carb and AIP compliant.
 
As many of you may know from watching my Instagram stories, I’ve been indulging in Robb Wolf’s new book: Wired to Eat. It’s everything everyone has been waiting for. Set aside the continuous knowledge bombs, one of my favorite things about the book is its readability. I’ve read dozens of nutrition, wellness and bio books and have had to crawl through them, re-reading chapters on topics like the mitochondria process or enzymatic reactions while cross-referencing bio books to make sense of it all. Robb breaks down the tough stuff into a format that anyone can read and learn from. Which for me is super exciting because I think knowledge is power when it comes to our health and any and everyone can read this book and learn.
 
The reason I bring up Wired to Eat is because it’s brought a lot of light to carbohydrates. Couple that with the amount of questions I hear about consuming carbohydrates and it made total sense to devote a post to the macronutrient.

Instead of diving into their science and composition of carbohydrates (which is an easy google search away), I’m going to instead talk about carbohydrate consumption as it has to do with CrossFit / high-intensity training. A little more specific, but equally exciting.

Carbs & CrossFit

 

The quick and dirty

 
Carbohydrates are energy. Quick energy. The also regulate our blood glucose and spare proteins and fat for other uses.
 

Why we should eat carbs if we’re working at a high-intensity

 
80-percent of your energy comes from glucose and glycogen. During high-intensity work, or any work that consists of heightened exercising, followed by quick rest reduces the muscle’s glycogen concentrations to fairly low levels. When this happens, your working capacity tends to lessen and the workout becomes more tiring and difficult. (Ever “hit the wall” during a workout? Not enough carbs may have something to do with it.)
 
The body is reaching for energy it does not have.
 
One of the ways to improve that threshold is to feed it the energy it needs – carbohydrates.
 
You may be asking, what about fat?
 
There’s definitely an exception. And that starts with using fat as your energy source, a little something called: ketosis.
 
(I wrote more about the Ketogenic Diet here)

Don’t get me wrong, ketosis is a powerful tool and can yield some amazing results …. IF followed correctly and appropriately.  Which is a big IF for those who don’t know. Getting into ketosis is no easy feat, and is best sustained by tracking meals and testing your urine. But if you can get there, like I said above, it can be beneficial. (You’re able to now use ketones (fat) as an energy source – which is a win-win and your anti-inflammatory properties go way down).
 
But across the board, most people who train at a high-intensity find extreme benefit in consuming carbohydrates at appropriate levels. Long-term carb-depletion can often lead to fatigue, inflammation and stress within the body.
 

What if we don’t?

 
Like I said, carb depletion is a real thing. Progress and workouts may begin to plummet, energy levels dip and recovery seems to last much longer. All of these signs could be pointing to your available (or unavailable) nutrient-stores and lack of stored energy.
 

Plan of attack

 
Chris Kresser, shares an easy carbohydrate level gauge:
 
 
 
Don’t forget: everyone is different – experiment with it! (I find that my carb load is a little less.)
 
Start tracking your carb intake and play around with your different levels. Note how your workouts feel AND how you feel. Again, everyone is different and there’s no general set-point for everyone.
 

Carb Timing

 
If you’re planning on working out, make sure to get your carbohydrates in pre- and post-workout. On the front end, this will give you some sustainable energy and on the back end, will replenish the stores you lost during said workout.
 

Types

 
I always recommend whole-food sources. Things like sweet potatoes, red potatoes, root vegetables (beets, parsnips, turnips) and plantains. Simple sources like organic apples or berries are my personal favorites.
 
As a final note (and for the third time), most people fare pretty well eating a moderate amount of whole-food sourced carbohydrates while participating in high-intensity workouts.  There are of course those won’t deal well with carbs, or maybe at a lessened amount. The only way you’re going to know and understand this about yourself is if you experiment with those levels. Test it out, see how you feel and note the changes.  
 
And now for this bomb-diggity recipe: Paleo Egg Roll Bowl 
 
 
Paleo Egg Roll Bowl
Serves 8
Simple, one-pot and full of flavor!
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Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Prep Time
10 min
Cook Time
20 min
Total Time
30 min
Ingredients
  1. 8 oz grass fed beef
  2. 16 oz pstured pork sausage
  3. 1/2 red onion (substitute green onions for AIP)
  4. 6 oz mushrooms, diced
  5. 2 tbs seasame oil (substitute coconut oil for AIP)
  6. 1 clove garlic, minced
  7. 1/2 tsp ground ginger
  8. 1/2 tsp cayenne (optional)
  9. 24 oz oz bag organic coleslaw
  10. 3 tbsp Coconut Aminos (get it here)
  11. 1 tbsp rice wine vinegar (get it here) (I used 1/2 tbs AC vinegar + 1 tbs white wine)
Instructions
  1. Heat sesame oil in a large skillet over medium high heat.
  2. Add the garlic, mushroom and onions. Sauté until the onions are translucent
  3. Add the ground pork and ground beef, brown until cooked through
  4. Add ground ginger and cayenne
  5. Add the coleslaw mix, coconut aminos, and vinegar.
  6. Cook down until the coleslaw is tender.
  7. Sprinkle green onions on top
  8. Enjoy!
WellU. http://thewellu.com/
 

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