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Monday
Jun022008

Sunshine

"Although it may sound strange, we humans "eat" the sun as a nutrient.  Just as plants use sunlight to produce energy, the action of sunlight on our skin produces the "sunshine vitamin," natural vitamin D. The health benefits of this miraculous vitamin are legion, including building and strengthening bones, regulating calcium metabolism, influencing our mood, alleviating depression, boosting metabolism, and, amazingly enough, preventing the growth of cancers of the breast, colon, and prostate and even malignant melanoma"
-Dr. Micheal and Mary Eades
Protein Power Lifeplan

Take a pass on sunblock this summer and enjoy the natural relashionship between yourself and the primary catalyst of all life on earth, the Sun.  Ween in some sun-time everyday, if you're fair skinned a couple minutes may be enough at first. Remember to NEVER burn, this is your body's natural mechanism for saying "too much sun!" Better to cover up a little or find some shade than slop on some questionable sunblock and try to override what your skin is telling you.

IMG_0525
Welcome Steve!

Vitamin D Council
How the media disses low-carb diets pt. 1
How the media disses low-carb diets pt. 2

Reader Comments (25)

I miss everyone!
June 3, 2008 | Unregistered CommenterAJ
David - thanks for posting about sunshine and Vit D. If I may, I want to add a couple more tidbits courtesy of Eades. If you do choose to use sunblock there are two important things to look for in your lotion: 1) that it blocks UVA rays. Not all UV rays are bad... UVB are actually good for D production. UVA seems to be the culprit in regards to skin cancer. So, your block should protect against UVA specifically (it'll probably say UVB as well, but it's a start).2) You want your block to be PABA and paraben free. Those chemicals are also associated with cancer.

AJ - you know where to find us!



June 3, 2008 | Unregistered CommenterMargie
So while the media is out dissing low carb diets, it's also out there pumping "vitamin" D like crazy.

By all means get a little sunlight (while avoiding sunburn --- your skin still produces tons of vitamin D with sunscreen on), but remember vitamin D isn't really a vitamin since it is produced by the body. It's actually a hormone! And a very important one too.

My position is that I trust my body to produce its own hormones, and being the cautious type don't feel I ought to ingest external ones (I mean how many CrossFitters take steroids?).

If you want to avoid vitamin D supplementation, you'll need to avoid milk (or buy full fat organic milk, which crazily enough is the only milk that is legally allowed not to add vitamin D). Most cheeses, yogurts etc are fine

Excess vitamin D production (which is aided by supplements) is implicated in a host of chronic diseases from fatigue to Lyme disease to a whole bunch of others. This blog is a good source of links:

http://bacteriality.com/

So be wary of falling for the "wonder vitamin" hype! My opinion is it's possibly almost as harmful as the "eat lots of carbs" hype

Rant over! :-D
June 3, 2008 | Unregistered CommenterAllan E
I imagine most of us New Yorkers get plenty of sun time in on our daily commutes.

With my fair skin and family history of skin cancer, I never leave the house without sunscreen on my face and neck at minimum.
June 3, 2008 | Unregistered CommenterBethany
FYI bananas are dying.

http://seattlepi.nwsource.com/printer2/index.asp?ploc=t&refer=http://seattlepi.nwsource.com/opinion/364179_bananaonline23.html?source=mypi
June 3, 2008 | Unregistered CommenterZak
Bethany - ultimately, it would be ideal to get about 10-15 minutes a day, as long asy your skin doesn't burn. Again, the trouble with sunscreen is that type of rays it blocks, and the chemical interaction it may have with sunlight. So, skin cancer may have more to do with the chemical interaction between PABA/Parabens and sunlight, than sunlight itself. In which case, certain sunscreens may increase your risk of skin cancer. If you are interested, I'd be happy to copy that chapter from Eades' book so you can take a look.
June 3, 2008 | Unregistered CommenterMargie
Margie - thanks for the offer, I would love to read that chapter.
June 3, 2008 | Unregistered CommenterBethany
I appreciate everyone's responses to this ever controversial subject.

Allen,My understanding is that the sun is our primary source of Vitamin D as the skin produces it Photochemically. Without enough sunlight, VitD deficiencies like Rickets and Osteomalacia will manifest themselves (rare in the US but more common in some eastern European countries). Vit. D is pretty hard to find in food with the exception of fish and some enriched dairy products. Our human and proto-human ancestors enjoyed hours of direct exposure to the sunlight everyday with no where near the cancer rates we have today. (Obviously cancer is a complicated and multifaceted issue -which i know little about technically)Exposure to the sun will cause the formation of free radicals which in turn will age and damage our skin, that is unless we're eating enough natural antioxidants to help regulate the whole process. Its not just about getting enough sunlight, it's about biochemically supplying your body with what it needs to handle said exposure. And again, we're emphasizing that you NEVER LET YOURSELF BURN.

This is all very interesting to me. I'd appreciate more arguments to the counter if anyone's got them. We can only learn when our beliefs are challenged.

Breakfast:1/4lb Baked chicken breast with pepper, green drink, fish oil, large handful of almonds (roasted/unsalted) -sorry margie





Again-

more links:http://www.naturalnews.com/000839.htmlhttp://www.innerself.com/Health/sunlight.htm
June 3, 2008 | Unregistered CommenterDavid South Brooklyn
Ok will do.

And Zak - great post about bananas. Another major reason to avoid them, along with human rights and carbon footprint issues.
June 3, 2008 | Unregistered CommenterMargie
Interesting sun discussion, everyone. I hope this question isn't too off-topic, but I wonder if folks could suggest some good options for work-outs on "off" days for an early foundationer like me? I'm finding that I'm falling into the trap of doing less during the week & just kinda waiting for foundations to roll around to get my exercise in. (Baaaad.) The WODs online generally either use abbreviations that I don't know yet, or require equipment I don't have/wouldn't try on my own. Any suggestions for good workouts to mesh with Foundations? Swimming? Yoga? (I don't own a bike.) Thanks in advance!I'll include my breakfast while I'm here:2 eggscooked w/ spinach, basil, parsleyespressoalmonds
June 3, 2008 | Unregistered Commenterhill
wait, so i shouldn't wait until i'm a lobster to get out of the sun? but i look good in red.... ha, kidding!

hill, good question! when i was starting all the exercises and abbreviations were overwhelming and intimidating. the main site gives great demos on most of the exercises and movements and brandxmartialarts.com gives great WOD modification in the forum (you may have already known this stuff, if so, sorry!)

there are plenty of movements you can continue on your own sans a lot of (or any) equipment - push ups, sit ups, squats, burpees, lunge walk, the list goes on. you can always make up your very own little metcon (3 rounds of....) and then go for it! starting off small all builds up!

and, don't ever be afraid to post other questions or look at the postings on the main site as many people post questions and answers there too.

hope this helps!
June 3, 2008 | Unregistered Commenterstephanie
Hill, I recommend tabatas and ladders...

If you haven't done them yet, a tabata is simply 20 seconds of exercise followed by 10 seconds of rest for 8 rounds.You can score them two ways... total reps or low round (if you get in 15 reps the first round, but only 4 in the 8th round, your score is 4 for that exercise)

The ladder is also in 30 second rounds. 1st round do 1 rep, 2nd round 2 reps, 3rd... 3, etc and you see how high you can get. Those get hard quick as you start doing more reps and there is less rest time between rounds.

Both approaches are good for push-ups, sit-ups, squats, pull-ups... just about anything, really.
June 3, 2008 | Unregistered CommenterErik K.
Hillary,

1. Great Breakfast!2. Eva T posts no equipment workouts on her blog here:http://skievat.blogspot.com/3. Just because, here is a classic photo of Evahttp://bp0.blogger.com/_xNLOu2qaiOY/R7sRiC_DEJI/AAAAAAAAAtE/7AwSCSjS5zc/s320/EvaT080218c-th.jpeg
Thanks Stephanie, Erik & David for the replies...excellent suggestions & just what I was looking for. Eva T.'s workouts look especially promising-- I'm gonna try for one of hers today. Danka...
June 3, 2008 | Unregistered Commenterhill
Hey Hillary! Check out this post on the Crossfit forums - it's a compilation of all of Eva T's equipment-free workouts: http://www.board.crossfit.com/showthread.php?t=21576Yesterday evening I ran to a playground that has one of those bouncy/child-proof surfaces and did one there.

Everyone - while we are on the subject of sunshine and being outdoors, what is everyone's favorite natural bug repellent? I noticed the mosquitos are back! booo....
June 3, 2008 | Unregistered CommenterBethany
I think Avon skin so soft is a good one.

Also, here's a link I found... scroll down to the mosquito section. It says eucalyptus and neem oil are good.http://www.eartheasy.com/live_natpest_control.htm
June 3, 2008 | Unregistered CommenterMargie
decent bug sprays...

http://www.healthfreedomusa.org/store/cart.php?m=product_detail&p=718

http://www.pristineplanet.com/natural-bug-repellent-organic-bug-repellent-natural/insect-repellent/9960_a_0.html

also here is a page on how to make your own...

http://www.taoherbfarm.com/herbs/resources/bugspray.htm

happy spraying! isnt a shame you cant just coat yourself in a thin layer of bacon!? you guys got me all bacon on the brain....ugh!
June 3, 2008 | Unregistered Commenterjohn c
Squats255x9,255x9,255x9,255x9

Wasn't really feeling it during the warmups, settled in by the 2nd set.

Finished off with some press work.135x5,135x5,135x5

I see an off day in my near future.
June 3, 2008 | Unregistered Commenterjeremy

Question for the coaches,



Will foundations be covering snatches? If not will you be covering them anytime soon in a beginners class?



I hate passing up the snatch WODs from the main page and I'm hesitant to just wing it.

June 3, 2008 | Unregistered CommenterAdam
I did the 10,9,8,7,6,5,4,3,2,1 reps of body weight deadlifts (190 lbs... seems I put on 5 lbs while on vacation) and push-ups.

Time: 8:44

Several minutes faster then when I tried doing it with my bruised ribs.

My lower back started to tighten up towards the end, probably from deteriorating form and inability to bail at the gym.

I also messed around with some lower weight shoulder presses, never heavier then 115 lbs.
June 3, 2008 | Unregistered CommenterErik K.
Adam,

Snatches are beyond the scope of our Foundations Program. To do the movement correctly considerable training time is needed. We will cover cleans though. It's my opinion that its better the devote some time with the movement and perform it correctly than try to jam it into one class and hope for the best in the future.

Is anyone interested in me holding a dedicated Snatch workshop? Perhaps 3-5 sessions covering the movement and some accessory lifts? If so, what days and times work for people? This would be a lot of fun for me

June 3, 2008 | Unregistered CommenterDavid South Brooklyn
Count me in for a snatch workshop. Weekends are always easiest, although during the week after 7 could work.
June 3, 2008 | Unregistered CommenterBethany
i'm always down for some snatchin'.

Whenever.
June 3, 2008 | Unregistered CommenterMargie
Hey Erik - that rocks, by the way! Gettin' buff now, aren't ya?
June 3, 2008 | Unregistered CommenterMargie
i'm up for snatchin too. any day but thursday works for me.

sweet.
June 4, 2008 | Unregistered Commenterstephanie

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