We believe nutrition is the foundation of any good fitness program, and the gateway to optimal health. 


“World Class Fitness In 100 Words”

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” (CrossFit Journal, September 2002, “The Garage Gym”)

The food we eat has a direct and immediate effect on how we perform, whether it be our workout or any other task we face on a daily basis. Eat foods that “support exercise not body fat”. The idea is to eat foods that were intended for our bodies and avoid as much as possible foods that weren’t. Foods that are high-glycymic (a food’s propensity to elevate or spike insulin levels) should be avoided. Don’t know which foods are high on the glycemic index? Read this 2 page article from the CrossFit Journal- Click Here

In CrossFit we teach 2 different nutritional approaches. The first is the Zone Diet, and the second is the Paleo or Caveman Diet.

Here is a simplified version of the Zone Diet that was published in the CrossFit Journal that you can download as a PDF article. The Zone Diet is a diet that focuses on balancing hormones in our bodies that are released by the food we eat. It uses a 40% Carbs, 30% Protein, 30% Fat model and helps to balance the macro-nutrients that we consume.

Zone Diet

The Paleo Diet, or Caveman Diet, requires that we eat lean meats, nuts and seeds, vegetables and some fruit, little starch, and NO sugar. While the Zone Diet requires accurate weighing and measuring of food, the Paleo Diet does not require WAM(weighing and measuring). The idea is to eat plenty of the above mentioned food throughout the day. We have seen similar results from people who have used both diets. They lose body fat, get stronger and faster, and feel better throughout the day.

The seven keys of the Paleo diet according to Loren Cordain, Ph.D

  1. Eat a relatively high amount of animal protein compared to that in the typical American diet.
  2. Eat fewer carbohydrates than most modern diets recommend, but eat lots of good carbohydrates from fruits and vegetables, not from grains or refined sugars.
  3. Eat a large amount of fiber from non-starchy fruits and vegetables.
  4. Eat a moderate amount of fat, with more good (monounsaturated and polyunsaturated) fats than bad (saturated) fats, and nearly equal amounts of omega 3 and omega 6 fats.
  5. Eat foods with a high potassium content and low sodium content.
  6. Eat a diet with a net alkaline load.
  7. Eat foods rich in plant phytochemicals, vitamins, minerals, and antioxidants.

The seven keys optimize health, minimize the risk of chronic disease, and cause excess weight to melt away. This is the way we’re genetically programmed to eat.

Here is a guide to buying fruits and vegetables when they are in season.
Fruits and Vegetable Buying Guide

For most people, the battle to eat healthy foods and avoid harmful ones is ongoing and never-ending. The need to educate yourself and those around you about how to eat healthy is vital. If you have any questions about any of the info here feel free to call or email.

We want YOUR STUFF: Recipes, Info, Links, your stories (good or bad) regarding Nutrition.

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Why We Get Fat

From Gary Taubes, "Why We Get Fat" is an excellent read. Check it out. DZ



Getting good feedback from some of our members regarding this site. Going to check it out myself... DZ


Fat Read


Food for Thought


Wade's Cereal

So I am calling this Wade's Cereal because I got the receipe from Beth. It is a bit loose so you can experiment with the flavors you like. Here is what we made:


Pecans, walnuts and almonds.

1 Tablespoon of melted butter per chopped cup of nuts

Flavors of your choice: maple syrup, agave nectar, molasses, cinnamon or other spices


Finely chop nuts in equal parts. I used a food processor and really tried to chop everything about the size of granola.

Mix in butter

Add the flavors of your choice.  I had three cups of nuts and 1/4 to 1/3 cup Agave Nectar and about 1/8 cup of cinnamon. For my other flavor I added 1/4 cup of molasses to 3 cups of nuts (this was way too much molasses and could probably be cut in half)

Spread nuts in a thin layer on a baking sheet or dehydrator trays.

I used our dehydrator* with the temperature set at 140 degrees and I let them dehydrate for about 9 hours. You can do the same thing in the oven.

Now for the TREAT! Just add milk (of course we mean unsweetened almond milk, or coconut, etc.) and fruit of your choice. :-)

*We dehydrate alot of food for camping and we've been making our own jerky. We did quite a bit of research before buying one. We have the Nesco American Harvest, I think it was about $70.