Strength Workout Of the Day: Back Squat 10-8-6-6-6   @ 60%/65%/70%/75%/80%

Workout Of the Day: 6 rounds for time of:

10 Front Squats 135 lbs

20 Push-up (hand release)

The Skinny on Fat, Part II:  Fat as fuel

I think it would be safe to assume that most people believe that carbohydrates are the best source of energy or fuel for the human body.  That’s why marathon runners “carb up” with pasta before a big race, right?  Well, in today’s post I am going to counter that belief and propose that indeed, carbohydrates are not the body’s preferred fuel but rather fat.

Glucose from the breakdown of carbohydrates is not the preferred fuel of skeletal muscle (you know, those things that move your body), fat is, even when the body is at rest.  Sure, if you give the body a never-ending supply of carbohydrates then the body will hum along and burn those up just fine and dandy….probably because that’s all you’re offering it.  But, the truth of the matter is, muscles prefer fat as fuel and run more efficiently on it, even cardiac muscle (that’s your heart!).  Guess what else?  The brain also runs just fine on fat!  Maybe even optimally!  Entire civilizations have existed for ages on what is practically a zero-carb diet. Think about this: there is actually no requirement for any “essential dietary carbohydrates” in human nutrition.

Ok, so now hopefully you’re getting the picture, fat is a better fuel than carbs.  But since everyone is so hung up carbs (dare I say, addicted?), you’re probably wondering how many carbs you should eat a day.  If you are in a weight-loss phase, about 50-100 grams a day.  For weight maintenance, 100-150 grams a day.

Read more: http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/#ixzz1lYS7MruK

Recipe of the Week

Paleo Bread

1 ½ cups blanched almond flour

2 tablespoons coconut flour

¼ cup golden flaxseed meal (the jury is out on if it’s Paleo, take it or leave)

¼ teaspoon celtic sea salt

1 ½ teaspoons baking soda

5 eggs

¼ cup coconut oil

1 tablespoon honey

1 tablespoon apple cider vinegar

1. Place almond flour, coconut flour, flax, salt and baking soda in a food processor

2. Pulse ingredients together

3. Pulse in eggs, oil, honey and vinegar

4. Pour batter into a greased 7.5″ x 3.5″ Loaf Pan (small or petite loaf pan)

5. Bake at 350° for 30 minutes

6. Cool and serve