Wednesday, January 28th 2015

<p> <img src=”/Websites/crossfitcastlerock/images/keep-calm-and-chew-your-food-5.png” style=””></p> <p><span style=”color: rgb(255, 0, 0);”><strong>Chew Your Food<br> NUTRITION TIP:</strong></span> “Your mother taught you to chew your food and keep your mouth closed while eating. Somehow with our busy schedules and eating on the go, we have forgotten our Ps and Qs. Food should ideally be chewed for 30 bites or until the food becomes liquid in your mouth. Chewing food activates the enzymes in your mouth (salivary amylase) to begin the breakdown of food into absorbed nutrients. This also sends a signal to your stomach and the rest of your digestive system to prepare itself for the vitamin and mineral overload that is heading its way.”<br> THE EXPERT: Melody Quinlan, a certified holistic nutritionist based in Toronto, Ont.</p> <p><strong><span style=”color: rgb(255, 0, 0);”>Crunch! Chew Your Way to Healthier Eating<br> How chewing more can help you eat lessBy Kathleen M. Zelman, MPH, RD, LD<br> WebMD Weight Loss Clinic – Expert ColumnWebMD Archive</span></strong></p> <p>You’ve heard the advice over and over again: making small changes to your dietand lifestyle can add up to weight loss and improved health. But did you ever think one of those changes could be something as simple as chewing more — that is, choosing foods that require lots of jaw action, along with chewing gum?</p> <p>Believe it or not, the simple act of chewing can reduce your calorie intake. It works by increasing the satisfaction you get from meals, thus helping to tide you over between meals.</p> <p>Of course, chewing is also the essential first step of digestion. Food must be chewed so it can be swallowed easily and, when it arrives into the stomach, be properly digested. Chewing leaves food small enough for the gastric juices in the stomach to further degrade it and reduce it to microscopic size. This allows the nutrients and fluids to be absorbed into your gastrointestinal tract.</p> <p><strong>Benchmark Test</strong></p> <p> <br> For time:<br> 1 Mile Run<br> <br> <strong>WOD<br> </strong><br> <span style=”text-decoration: underline;”>15 minute AMRAP</span><br> 5 C2B Pull-ups<br> 10 Push-ups<br> 15 Air Squats</p> <p><strong>MEN</strong></p> <p>KyleG 6:22<br> Big Ben 6:11- 9+22 rx<br> Pat 6:19- 11+0 rx<br> Vance 6:41- 12+9 rx<br> JoshC 7:04- 8+11 rx<br> Justin 7:09- 10+3 rx<br> MattH 7:50- 9+15<br> Kieth 7:06- 8+6 rx<br> Jeff 7:47- 9+0 rx<br> Jacob 8:47- 7+11<br> Bark 9:37- 12+15<br> Gary  n/a- 11+28 rx<br> Ryan 6:49- 9+3rx<br> Agster 9:23- 10+10<br> Ray 7:57- 8+10<br> Joe 8:22- 8+5<br> Toph 7:01- 8+1 rx<br> Garrett 7:19- 8+1 rx<br> Jason 6:17- 10 rx<br> Spencer 5:52<br> Bill H 7:46- 10+3 rx<br> Kapitan 7:24- 12+4 rx<br> Cory 6:13- 14+12 rx<br> Brian 5:42- 10+18<br> Barnett 7:05- 10+5<br> Greg 7:52- 10+15 rx<br> Dumas 6:29 – 10+8 rx<br> Spidey 6:24 – 10+11 rx<br> Rob S 7:11 – 10+1 rx<br> Rob B 8:03 – 10<br> Darren 6:41 – 9<br> Scott E 7:49 – 8+2<br> Scott 7:44 – 7<br> Erich 7:57 – 9 rx<br> Clay 6:17 – NA<br> Kyle G 5:45 (Round 2)<br> Best 8:15 – 8+10<br> Anthony 8:47 8+1<br> Ryan Lee 7:48 – 7+12<br> Gene 9:05 – 6 rx<br> Mick 8:58 – 10+5<br> Gooch 9:50 – 10+16<br> Bill F 6:09 – NA<br> Brad C 17:00 – 3+6<br> Min 8:26 – 7+3<br> Joe 6:04 – 10+14<br> Tim 7:02 – NA<br> Alex 9:42 – 9+15<br> GMan 7:23 – 8+4  rx<br> Andy S 8:12 – NA<br> John Lay 9:05 – 11+5  rx<br> Wes 7:26 – 8+9<br> Ron D 6:59 – 14+14<br> <br> <br> <strong>WOMEN</strong><br> <br> Amanda 7:10- <br> Chandra 7:58- 12+5<br> Tammi 8:05- 12+0<br> Kat 10:59- 8:28<br> Terra 6:44- 12+15 rx<br> Belinda 7:03- 10+16<br> Leslie 7:50- 9+19<br> Brooke 8:06- 10+5<br> Nikki 8:11- 11+15<br> Michelle 9:09- 8+0<br> Heidi 10:19- 7+7<br> Linda Row- 6+16<br> Liana 7:27(1600 row)- 10+3<br> Steph 8:18- 9+2 rx<br> Nichol 8:00- 10+4<br> Karen 9:00- 9+13<br> Sarah 8:03 row- 8+0<br> Sara 9:33- 11+1<br> AliciaS 8:57- 9+0<br> Amanda 8:02row- 9+15<br> JenP 7:36- 11+10<br> Hollywood 8:22- 7 rx<br> Marion 8:09- 11<br> Meredith 6:54<br> LIndsayM 7:13- 8+12<br> Gretchen 7:51- 10+23<br> T-Race n/a- 10:18<br> Christine 11:32- 8+0<br> Blake 10:33- 7+1 rx<br> Lesa 9:09- 9+13<br> Tracy 9:30- 8+17<br> JLay 8:01 – 10+4<br> Mandy 8:33 – 9+12<br> Carrie 9:23 – 9+13<br> Michelle A 7:40 – 9+15<br> Erin 8:05 – 12+5<br> Liz 10:13 – 8+29<br> Fran 9:43 – 9+12<br> Jennifer 9:27 – 9+17<br> Shelby 9:26 – 12<br> Ally 12:55 – 7+7<br> Wilma Jane 9:40 – 11+15 </p> <p><strong>OLY</strong><br> <br> JLord<br> Courtney<br> Peyton<br> KyleG<br> Jeremy<br> Mel<br> Max<br> SteveC.<br> Gary</p>

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