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Iron-Warrior, Iron Nutrition: April Nutrition

At Ironside, we do not push anything that we ourselves do not believe in ourselves. That led us to a few of the tenants of our nutritional plan. Our guiding principle: fad diets rarely work and sugar is bad!

We hear about the fad diet of the month all of the time and they gain popularity very quickly in pop culture circles. While some of these have merits to them and if followed through some people can get the results they are looking for. The problem is that most of these diets take away a lot of the enjoyment we get from eating in general. This lack of enjoyment is part of what makes people want to drop off and not follow through with the program or cheat all the time. These actions lead to the diets not giving the results someone wants. Do not sacrifice the enjoyment of your meals it will make your fitness journey harder than it has to be, especially in the beginning.

Sugar. It’s everywhere, in so many food, drinks, sauces, and even in things most people don’t even realize. Cutting back or completely removing as much processed sugar from your diet is a staple for anyone trying to get in shape or be an athlete. Most know that things such as soda, candy, and other sweet things have a lot of sugars, but with sugar being so addictive its hard to just drop it. Dropping sugar is a huge step to having better nutrition. The second thing is to pay attention to some of the products that are labeled “low fat”, many of these products add sugars to make them taste better. Fat isn’t alway a bad thing, but the added sugars are.

Food for thought- April Nutrition

Nutrition is more than just calories, vitamins, minerals, and protein. A person, not just an athlete, that wants to live a healthier life needs to put thought into what they are eating and when.

There is all kinds of studies and information available as to when it is best to eat different types of foods. I have heard conflicting information as well but that isn’t the topic I am addressing today. Today I bring up the thought of eating based on what you are doing with your day. This simple change can make a difference on your fitness goals and your quality of day to day life.

Growing up on a southern family farm there were many summers that my family got together and bailed hay. Before we got started on the work of the day we would have a big breakfast of tons of heavy and carb filled foods: biscuits and gravy, sausage, bacon, eggs and hash browns. Sounds like a ton of food and not all of it is all that healthy right? The thought here was to make sure that we had the fuel to make it through a tough day of work and not end up dragging halfway through.

That is an example of thinking about eating based on your day. If you are going to do a ton of physical work first thing in the morning or most of your day eating more carbs, such as biscuits and gravy, isn’t necessarily going to derail all of your hard work. Eating an easily absorbed and used source of energy is a good idea for a day of activity. If you are going to work at your desk job and not going to move around a whole lot for a period of eight hours eating a lot less is more advisable. A smaller breakfast of egg whites or a protein shake would suit you much better. Your body wont need to draw energy as much throughout the day and the protein will be used by your body for a more sustained energy gain through the day.

These are very broad examples of food that can do different jobs based on a persons needs. Change what you eat based on your day, this can work for any diet. Think before you eat, think about what you eat.

New Growth Nutrition- April Nutrition

With all the new life that spring brings its alway nice to take a look at the food we eat in order to grow ourselves. Nutrition is an important part of any athletes growth and development. Without proper eating habits one will find that they will not get the fitness results they hope for.

Nutrition is the third pillar in the Iron-Warrior System at Ironside Medieval Combat. With that in mind for the month of April we will be sharing some recipes and a bit of the knowledge we have learned and follow on our own path as athletes.

First up we have a Polynesian dish

Lemon Chicken.

Ingredients:

2 lbs chicken breast, cubbed

1 Tbs grated ginger

1 tsp grated lime peel

1 tsp grated orange peel

1 Tbs lime juice

1 Tbs Lemon Juice

2 green onions

1 clove garlic, minced

2 Tbs olive oil

1 cup chicken broth

1 Tbs soy sauce

1 lemon, thinly sliced

2 Tbs cornstarch

1 cup cubbed mango

1/2 tsp sugar

1/2 tsp cinnamon

Directions:

Sauté the chicken, ginger root, lime peel, orange peel, lime juice, lemon juice, onions, and garlic in the olive oil until the chicken is white.

Add the chicken broth, soy sauce, and lemon. Stir and simmer for 15 min.

Mix the cornstarch with 3 Tbs of water and mix until smooth. Add this to the chicken a little bit at a time stirring constantly

Mix in Mango, cinnamon, and sugar.

Simmer until mango is warm and sauce is thick.

This is good served over rice or by itself.

When I made this I omitted the mango, cinnamon, and sugar, this gives you a nice dish with a bold citrus flavor.

Recipe is from “A Kitchen Witch’s Cookbook” by Patricia Telesco

Nutrition Challenge

There are three tiers to the Iron-Warrior system; skills, fitness, and nutrition.  To support the nutrition side of our training Ironside Medieval Combat works closely with 5 Star Nutrition.  There is an excellent opportunity for anyone looking to get a little extra motivation to loose some body fat and really get their nutrition tightened up.  5 Star Nutrition is having a 6 week challenge with some amazing prizes.  Just go down to 5 Star Nutrition at University Village, weigh in, and get registered.

5102 N. Nevada Avenue
Suite 140
Colorado Springs, CO 80918

1845 N Circle Dr Colorado Springs CO 80909 719-947-2844 info@ironsidemc.org M-Th: 5:30pm-9:00pm Friday: 6:00pm-9:00pm Saturday: 8:00am-12:30 pm