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viii nutrition crossfit kids is the optimal fitness program for children and the sugar industry is enormous it is an international addresses the 10 general physical skills via a variety ...

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                    VIII . NUTRITION 
                    CrossFit Kids is the optimal fitness program for children and      The sugar industry is enormous. It is an international 
                    addresses the 10 general physical skills via a variety of func-    commodity, produced from sugar cane or sugar beet and 
                    tional movements performed at high intensity. However,             consumed in massive quantities across continents and 
                    without changes to food intake (both content and volume),          countries. Reportedly, global sugar consumption increases 
                    physical progress, though exceptional, will be muted rela-         by about 2 percent per year. In the United States alone, sta-
                    tive to the athlete’s potential.                                   tistics indicate the typical diet contains about 30 teaspoons 
                                                                                       of refined sugar per day. This statistic increases when you 
                    For the most part, children do not purchase their own              add in the amount of sugar consumed in soft drinks. But 
                    food—adults do. In this way, parents have a great deal of          cane and beet sugar are only a part of the picture. 
                    control over what kids and teens eat. Parents are therefore 
                    instrumental in the health (fitness added up over a lifetime)      Sugars come in many forms and carry a wide variety of 
                    of their child to the extent that they intervene with their        names. A good rule of thumb is to look for anything that 
                    dietary choices. We highly encourage parents and children          ends in “ose,” such as sucrose, fructose, levulose, lactose, 
                    investigate dietary options to support optimal health. Below       maltose, and saccharose. Other common varieties and 
                    is a simple, effective starting point with children and food.      forms of sugar include cane sugar, corn sugar, brown sugar, 
                    Sane Nutrition for Kids/Teens in 150 Words                         confectioner’s sugar, grape sugar, dextrose, fruit sugar, malt 
                                                                                       sugar, milk sugar, invert sugar, and maple sugar. As you 
                    By: Jeff Martin                                                    can see, there are many ways to sweeten a product, and 
                                                                                       companies go to great lengths to market this product in all 
                    Our goal with kids is not to get them on the Zone or any           its various forms. This gets us hooked and ensures that they 
                    other highly specific diet. Rather, our goal is to get them to     have a ready market. Often this marketing includes sneaky 
                    think and make good choices about what they eat. Our goal          tactics designed to trick consumers into a false sense of 
                    is to teach them very basic concepts. For example, sugar           buying and eating healthy. 
                    is “bad”; protein is “good” and should be included in every 
                    meal; nuts and seeds are “good” fats; pasta, white bread,          Even more insidious is our dependence on those products 
                    white rice, and even whole grains are not that good for you;       that are not typically thought of as sugar sources. Not the 
                    colorful fruits and vegetables are good for you.                   “oses” but, rather, those which eventually behave like simple 
                                                                                       sugars once they are in the body’s systems. We strip our har-
                    Look at your plate, make a fist, eat that much meat every          vests of their natural goodness in an attempt to make them 
                    meal. Next, turn your hand over and fill it with nuts and          “palatable” and, in the process, leave them nutritionally 
                    seeds, eat that much good fat. Fill the rest of your plate with    depleted. A whopping 85 percent of all grains eaten today 
                    fruit and vegetables. Fill your plate this way at every meal;      are refined-white bread, white rice, processed breakfast 
                    do not eat more.                                                   cereal, snack chips, etc. These create a response in the body 
                    Sugar Parts 1– 4                                                   that is (at least) equally as harmful as any of the obvious 
                                                                                       sugars. 
                    By: Cyndi Rodi, CrossFit Kids Magazine, March–June 2009 
                                                                                       In the interest of overall health and wellness for our children 
                    Sugar is widely consumed and accepted, habit forming and           and teens, it is incumbent upon us as parents, trainers and 
                    seductive, and we cannot deny the grip that sugar holds on         affiliates to educate ourselves on this subject. In the next 
                    modern society. We use it as a reward for good behavior, for       few paragraphs, we will look at our modern relationships 
                    comfort on a stressful day. We wrap it in delightful packag-       to sugar and discuss the ways in which we can attempt to 
                    ing and conceal it in presumably healthy dishes. But what          safeguard our families and clients against its ravages. 
                    price are we paying for our addiction to this product?             Sources: 
                    Sugar can make you sick. I don’t mean sick to your stomach,        http://www.illovosugar.co.za/home 
                    like when you’ve eaten too much candy. I mean ill. Sugar 
                    consumption has been tied to numerous illnesses and                Consider this seemingly contradictory statement: sugar is 
                    diseases, some of which are potentially fatal. Our reliance        essential to human health. Our cells use sugar in the form 
                    on sugar as a flavor enhancer, food additive and personal          of glucose (aka blood sugar) as an energy source, and we 
                    reward is driving us toward extinction.                            would not fair well without it. The distinction is in amount 
                                                                                       and kind. Here we set about to understand the body’s 
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                      relationship to sugar.                                                  nutrient dense than simple sugars. Still, these produce a 
                                                                                              similar insulin response in the body as that caused by simple 
                      Our bodies utilize substances called “macronutrients” to har-           sugars such that, given too high an intake, even complex 
                      ness the sun’s energy. These macronutrients—protein, fats,              carbohydrates can be a health concern. Many nutrition 
                      and carbohydrates—are found in the food we consume. You                 experts are recommending that carbohydrate consumption 
                      can gain a greater understanding of how this occurs and                 in all forms be kept to a minimum. Coach Glassman put 
                      how our bodies metabolize these substances by reading                   is quite concisely in his World Class Fitness in 100 Words, 
                      the CrossFit Kids Magazine series “CrossFit Kids 101” on the            which became the basis for all CrossFit Kids nutritional 
                      metabolic pathways, February through August 2008.                       standards: “Eat meat and vegetables, nuts and seeds, some 
                      For our discussion of sugar, we need to simply understand               fruit, little starch and no sugar. Keep intake to levels that will 
                      that the carbohydrates we eat are broken down through                   support exercise but not body fat.” 
                      various mechanisms of digestion into simple sugars. These               In our next discussion of sugar, we will begin to investigate 
                      sugars are absorbed into the bloodstream, where they are                the ways in which sugar and the corresponding insulin 
                      escorted into the cells of the body by something called                 response can wreak havoc on our bodies. 
                      “insulin.” Insulin is produced and distributed by the pan-
                      creas. The release of insulin into the bloodstream sets off a           Nutrition is a touchy subject. It can quickly bring a conver-
                      chain of events that involves and/or affects every organ of             sation to a fever pitch. I’ve heard that Coach Glassman has 
                      the body. Insulin is the body’s friend unless its relationship          compared it to discussing religion. Folks just don’t want to 
                      to the body is changed. Too much insulin or an inability to             hear you criticize their faith. Demonizing something like 
                      utilize it properly can lead to a host of health issues. Still,         sugar and refined carbohydrates that are such an integral 
                      insulin is imperative for our cells’ well-being, and we can             part of our culture may not be met with the kindest accep-
                      help our bodies remain efficient insulin users through some             tance. I’m sure I’d have an easier time broaching the topic if 
                      pretty simple lifestyle choices.                                        sugars were a bacteria or a virus. Unfortunately, sugar can 
                                                                                              do just as much damage as the meanest strain of either. 
                      The speed with which the food we ingest is broken down is 
                      dependent on which type of carbohydrate is being con-                   It has become impossible to deny the negative impact of 
                      sumed. There are simple sugars—those with single sugar                  sugar on the body. Conduct even a cursory Internet search 
                      units called “monosaccharides” and those with double sugar              using the words “sugar” and “disease” and you will quickly 
                      units called “disaccharides,” both of which compose a large             discover that the intake of sugars and refined carbs has been 
                      portion of the standard diet in the developed world. Simple             solidly linked to numerous health issues. Our society has 
                      sugars, like table sugar and other natural sweeteners, are              developed the habit of medicating individuals in an attempt 
                      broken down with lightning speed and immediately enter                  to alleviate the symptoms of such diseases, but this amounts 
                      the bloodstream. Disaccharides, such as fruit and honey,                to nothing more than putting a small bandage on a gaping 
                      digest a bit slower but still produce a profound physiologi-            wound. We can no longer bow to popular culture on this 
                      cal response. The same is true of carbohydrate sources such             issue. Our children’s very lives are at stake. 
                      as white breads, pasta and white rice. While this may seem 
                      like a desirable scenario, the truth is this causes the pancreas        Dramatic? No. Emphatic? Yes. 
                      to release large amounts of insulin into the blood in order             Too much blood sugar is disease-inducing, and excess blood 
                      to move the sugar from the bloodstream into the cells for               sugar is largely related to the diet. In response to increases 
                      use as energy. Big spikes in blood sugar play a crucial role            in blood sugar (glucose), the pancreas releases insulin 
                      in illness and disease. And the fast breakdown and removal              into the blood. The body needs insulin in order to convert 
                      of sugars means that hunger levels remain elevated, which               glucose into energy. This hormone “‘unlocks’ the cells of our 
                      causes one to get hungry sooner. These types of sugars                  body, allowing glucose to enter and fuel them.” Too much 
                      can cause one to gain weight, because ineffective hunger                blood sugar causes an inordinate spike in the amount of 
                      control typically leads to an over consumption of calories.             insulin in the blood. The adverse effects of too much insulin 
                      Obesity itself is linked to numerous health issues.                     in the blood include weight gain; elevated blood pressure, 
                      Complex carbohydrates, called “polysaccharides,” contain                cholesterol and triglycerides; increased plaque deposits on 
                      multiple units of simple sugars that are bonded together.               arterial walls; and immune suppression. Furthermore, too 
                      This bonding makes the breakdown of these carbohydrates                 much insulin can desensitize the cells of the body, leading to 
                      a slower process. Hunger is better controlled by these types            insulin resistance, which means the body cannot use insulin 
                      of carbohydrates (such as can be found in many vegetables),             efficiently. This can cause enough problems on its own, 
                      and the sources from which they are derived are often more              but to make matters worse, the body can eventually lose it 
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                     ability to use insulin, leading to further complications. High     prevalent blood-sugar-related diseases in existence. I think 
                     blood sugar is reportedly responsible for 3 million deaths         the best word to describe our relationship to this disease 
                     around the world each year.                                        is “desensitized.” We hear about it so often that it doesn’t 
                                                                                        shock or scare us anymore. But it should. In the United 
                     Excess blood sugar is the culprit in the over-production of        States alone, there are reportedly 23.6 million people with 
                     insulin, exposing the body to various health risks. According      diabetes, while as many as 41 million are believed to have 
                     to a study published in The Lancet (2006), “Blood sugar            pre-diabetes. Based on death-certificate data for 2002, 
                     deaths are comparable to the 4.8 million deaths from               there were nearly 225,000 deaths related to the disease. This 
                     smoking, the 3.9 million deaths from high cholesterol and          figure is believed to be a grossly underreported, because 
                     the 2.4 million deaths from overweight and obesity each            individuals with diabetes generally present with multiple 
                     year.” Again, high blood sugar most often finds its roots in       chronic conditions that may obscure the diabetes connec-
                     what we eat. That is why we MUST get our children’s diets in       tion at death. “The total economic cost of diabetes (in the 
                     order.                                                             United States) in 2007 was estimated to be $174 billion.” 
                     I have been guilty time and time again of relenting on this        Clearly, this disease demands our full attention. 
                     issue, so don’t think I’m preaching. It is each adult’s responsi-  Diabetes is a disease in which the body does not produce 
                     bility to gain an understanding of this topic and, armed with      insulin or is unable to use it properly. There are two major 
                     that knowledge, enact positive change for the children in his      types of diabetes. Type 1 diabetes is marked by the body’s 
                     or her life. Children and most teens do not shop for grocer-       inability to produce insulin. Type 2 diabetes, the most 
                     ies. They do not cook the family meals or pack their daily         prevalent type, is a result of insulin resistance, meaning 
                     lunches. Now is the time to help them gain an understand-          the body cannot use it properly. Cells that cannot get fuel 
                     ing of positive nutrition and create healthy eating habits. In     into them—like those which are unable to use insulin—will 
                     the interim, it’s OK to force our ideas of healthy eating upon     literally starve to death. 
                     them. In fact, we owe it to them. The following information 
                     should solidify our resolve.                                       The connection between diet and Type 2 diabetes is well 
                                                                                        established. Foods that cause spikes in blood sugar, like 
                     Hypoglycemia                                                       those we discussed last month, create a dangerous internal 
                     Hypoglycemia is low blood sugar. It is not a disease. It is an     environment in which insulin is being produced in massive 
                     indicator of another problem, usually diabetes or pre-dia-         quantities in order to move the sugars from the blood into 
                     betes. This may seem like an odd thing to include on our           the cells. Overproduction of insulin leads to insulin resis-
                     list, because we are talking about too much blood sugar.           tance, which can lead to diabetes, a risk factor for cardio-
                     However, low blood sugar causes a series of reactions within       vascular events. Diabetics are at high risk for high blood 
                     the body that impacts the overall blood-sugar picture              pressure and cholesterol, which explains why heart attack 
                     and negatively affects the body’s organs. The far-reaching         and stroke account for nearly 70 percent of deaths among 
                     effects of this condition are evident in its vast array of symp-   diabetes patients. 
                     toms. Glucose is the brain’s preferred energy source, and a 
                     deficit of glucose may cause multiple problems including           Excess body fat elevates the risk of Type 2 diabetes. 
                     confusion, abnormal behavior, visual disturbances (i.e.,           According to the National Institutes of Health, approx-
                     double vision or blurred vision), and (rarely) loss of con-        imately 80 percent of cases of Type 2 diabetes are in 
                     sciousness. Hypoglycemia also forces the body to regulate          overweight or obese individuals. Fat cells increase insulin 
                     blood sugar through the production of hormones that are            resistance. These cells have fewer insulin receptors than 
                     similar and/ or the same as those which induce the “fight          muscle, which means the insulin produced to service them 
                     or flight” response. Symptoms include heart palpitations,          is not utilized efficiently, thereby causing a surplus in the 
                     tremors, intense sweating, and hunger. Hunger, as you              blood. Excess glucose that is not used for cell metabolism is 
                     might imagine, brings on a host of problems of its own.            converted to body fat. This increased cellular mass—which 
                     Hormones that are produced to convince the body it needs           is inefficient at using insulin—causes an overproduction 
                     more glucose to resolve the hunger can lead to overeating          of the hormone in an attempt to service the new cells. To 
                     and obesity. The condition of hypoglycemia creates a con-          further complicate things, fat cells release free fatty acids 
                     stant see-sawing of blood sugar, created by the “need more         that interfere with glucose metabolism. More insulin and 
                     glucose/need less glucose” cycle, which can take its toll on       less ability to use it—you see the problem. 
                     the body. 
                                                                                        Metabolic Syndrome X 
                     Diabetes                                                           This is a group of cardiac risk factors that are a direct result 
                     Diabetes makes our list because it is one of the most              of insulin resistance. These include obesity (especially 
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                     around the abdomen), blood-clotting abnormalities, and                Brain-Related Diseases 
                     lipid fluctuations that are considered abnormal. An indi-             Elevated blood-sugar levels increase the risk of degenera-
                     vidual who is diagnosed with Syndrome X has an elevated               tive diseases of the brain. A recent study published in the 
                     risk of cardiovascular disease and premature death. Care              Journal of Biological Chemistry found that consumption 
                     to hear a list of the other possible symptoms of Syndrome             of sugary sodas was correlated with a doubling of plaque 
                     X? Fatigue, hypertension, high cholesterol, elevated                  deposits in the brains of rats. Studies have shown that 
                     triglycerides, difficulty losing weight, polycystic ovarian           plaque causes brain cells to “distort” or malfunction on 
                     syndrome, hormonal disturbances, peripheral neuropathy,               multiple levels. Significantly, subjects in the “sugar” group 
                     uncontrollable diabetes, blurred vision, depression, sleep            performed more poorly on tests of learning and memory 
                     apnea, skin problems, heart palpitations, memory problems.            than did their non-sugar counterparts. The limitations of the 
                                                                                           study are found in its small sample size. However, another 
                     Not convinced yet? The Third National Health and Nutrition            study out of the Karolinska Institute in Sweden found that 
                     Examination Survey indicated that 24 percent of the U.S.              Type 2 diabetes ups the risk of Alzheimer’s disease. Of 
                     population has Metabolic Syndrome X, and that percentage              great concern is their finding that people who have raised 
                     increases with age, reaching 43 percent in the 60–69 pop-             blood-sugar levels without the presence of diabetes were at 
                     ulation. What do they recommend to combat this rampant                equal risk for developing dementia and Alzheimer’s disease 
                     syndrome? Diet and exercise. They state, “It is universally           as those with Type 2 diabetes. A study conducted by Kaiser 
                     agreed that an ideal diet consists of protein, vegetables,            Permanente in Oakland, Calif., tracked 22,852 patients with 
                     fruits, unsaturated fats, complex carbohydrates ... . High            Type 2 diabetes for eight years. The researchers found that 
                     protein, low carbohydrate is the way to go.”                          “those with very poor blood sugar control were more likely 
                     Heart Disease                                                         to develop dementia, while those with the worst blood 
                     Blood sugar is intricately tied to heart disease, and it’s no         glucose levels were 78 percent more likely to get dementia.” 
                     wonder based on what we’ve learned so far. As early as the            Our children aren’t likely at risk for dementia or Alzheimer’s 
                     1960s, researchers began to tie sugar to coronary heart               at this point in their lives. Still, we cannot deny the effect of 
                     disease. Studies have been difficult to control, so the data          elevated blood sugar on the brain. Why would we continue 
                     is sketchy at best. However, there is solid evidence that             to allow our children to, in effect, damage their brains? 
                     blood-sugar levels do, in fact, have significant impact on the        Maintaining reasonable, safe levels of blood sugar may 
                     cardiovascular system. Diabetes doubles the risk of heart             prevent harmful plaque residue and minimize the long-term 
                     disease, and the higher the blood sugar, the higher risk. A           degeneration of the brain. 
                     study out of Johns Hopkins University found that, in Type 2           Elevated blood-sugar levels are tied to numerous health 
                     diabetics, “every percentage point increase in blood glucose          problems and diseases. Blood-sugar levels are undeniably 
                     levels boosts risks for heart disease and stroke by 18% and           controlled, in large part, by the diet. Positive dietary habits 
                     ups the risk of clogged arteries in the legs by 28%.” This            can help our kids avoid the debilitating effects of blood-
                     study and others like it have caused some researchers to              sugar diseases upon every organ in their bodies. 
                     call for lower than “normal” blood-sugar levels in diabetes 
                     patients. But it doesn’t take full-blown diabetes to endanger         We’ve established a connection between blood sugar and 
                     the cardiovascular system. Male heart-disease patients have           various health issues and diseases. But when we think of 
                     been found to be at greater risk for death when their blood-          diseases, there is one that seems to strike the greatest fear 
                     sugar levels are in what is considered the “normal” range.            in our hearts and minds. That is cancer. If we can somehow 
                     Normal blood sugar, a glucose level of 100 or less, has been          control our or our loved ones’ chances of being diagnosed 
                     statistically shown to triple the death rate among such men           with this frightening disease, shouldn’t we? 
                     compared to those who maintain lower-than-normal levels. 
                     More studies are needed. What is confirmed is that improper           Evidence continues to accumulate that high blood-sugar 
                     levels of blood sugar can cause damage to the cardiovascu-            levels increase the risk of various cancers and mortality risk 
                     lar system. The implications for our children are staggering.         among cancer patients. Researchers tracked more than 1 
                     The longer we allow our children to willingly elevate their           million Koreans ages 30–95 over a period of 10 years. Study 
                     blood-sugar levels, the greater risk we expose them to.               participants with the highest fasting blood-sugar levels and 
                     Yet, this is something we can largely control. The potential          those with diabetes were more likely to develop cancer or to 
                     long-term, cumulative damage to the cardiovascular system             die from cancer. “The risk of developing cancer was compa-
                     brought about by a lifetime of poor dietary choices can be            rable to the risk of dying of cancer.” The strongest associ-
                     minimized by creating healthy eating patterns early in life.          ation was found for pancreatic cancer with the risk almost 
                                                                                           doubling for men and more than doubling for women. 
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...Viii nutrition crossfit kids is the optimal fitness program for children and sugar industry enormous it an international addresses general physical skills via a variety of func commodity produced from cane or beet tional movements performed at high intensity however consumed in massive quantities across continents without changes to food intake both content volume countries reportedly global consumption increases progress though exceptional will be muted rela by about percent per year united states alone sta tive athlete s potential tistics indicate typical diet contains teaspoons refined day this statistic when you most part do not purchase their own add amount soft drinks but adults way parents have great deal are only picture control over what teens eat therefore instrumental health added up lifetime sugars come many forms carry wide child extent that they intervene with names good rule thumb look anything dietary choices we highly encourage ends ose such as sucrose fructose levulos...

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