Nutrition Archive and Testimonials

"I started my journey a few weeks before the paleo challenge officially began, but was not very dedicated.  Starting March 1st, I went whole hog.  After vacation in Feb. I weighed 213.  March 1st around 204.  I have to preface this with saying my weight has been fluctuating between 210-200 for over a year.

On 3/16/11, I did a body fat analysis with John F. at the rec center, my weight was 196, lean body weight 160.15 and body fat 18.29%, which is average for my age.
On 4/20/11, I retested my body fat. My weight 188, lean body weight 160.23 and body fat 14.77, which is lean for my age.
Notice, lean body weight stayed the same, which indicates that I did not lose muscle.
I am amazed at these results.  My pants no longer fit. I bought a pair of jeans last month and they no longer fit. If I continue down this road, I will have to buy a whole new wardrobe. My workout regime has not changed very much since last Aug, when I joined CrossFit.  Therefore, it has to be the diet.
Thanks for the intro to paleo." John K
We will be coming out with the CFTA casual clothing line-up next month, just for John. ed


The Foodee Project



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


  Some Nutrition Resources...


Dallas and Melissa Hartwig, It Starts With Food

Robb Wolf, Paleo Solution: The Original Human Diet

Loren Cordain & Joe Friel, The Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance


Articles: Heart Disease


A few simple online tools:

My Net Diary Online food logging tool, also has mobile apps


Videos: The FatHeadMovie's Channel on YouTube we showed a couple of these in our kick off.

            1. Why You Got Fat. (all about metabolic syndrome)

            2. Big Fat Lies. (lipid theory)

            3. Get Out of the Gluten Gut.


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

Contact Karen or Heather on Facebook.



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.


Paul's Chocolate Cup Cakes

I know this has been a long awaited here it is Paul's Chocolate Cup Cake recipes and his Red Velvet Cup Cake Recipe. These are REALLY, REALLY good!  Not paleo, but gluten free...what do you expect for a cupcake :-)


Chocoloate cupcake with dark chocolate icing


Makes 9 cupcakes


¼ cup coconut flout

¼ cup unsweetened cocoa powder

¼ teaspoon sea salt

½ teaspoon baking soda

4 large eggs

¼ cup grape seed oil

½ cup agave nectar


Mix dry ingredients in one bowl,  eggs , oil, and agave in a separate bowel.

Slowly blend egg mixture into dry ingredients until thoroughly combined.


Bake at 350 for 18-22 mins


Dark Chocolate icing


This will make enough to easily cover 18 cupcakes


¾ cup heavy cream

8 ounces dark chocolate 73% cacao

1 teaspoon vanilla extract

Pinch of sea salt


Bring cream to bowl, take off heat and stir in dark chocolate. Stir till chocolate is melted and smooth. Then add the pinch of salt and vanilla.

Let stand at room temp for 5 mins then chill in frig for 10-30 min until it becomes shinny and spread able.




Red velvet cup cakes


½ cup coconut flour

2 tablespoons unsweetened cocoa powder

¼ teaspoon sea salt

¼ teaspoon baking soda

4 large eggs

2 tablespoons grape see oil

½ cup agave nectar

1 tablespoon red food coloring made from vegetable dye


Mix dry ingredients in one bowl, eggs , oil, and agave in separate bowl.

Blend wet ingredients into dry. Mix thoroughly.


¼ cup into each muffin cup.


350 degrees for 18-22 mins



¾ cup heavy cream

8 ounces cream cheese at room temp

¼ cup agave nectar


Whip cream till stiff peaks form,  then mix agave and cream cheese until well combined.

Then fold whip cream into the cream cheese mixture.


Use immediately or you can store in a glass jar for two days.


This also makes enough for about 18 cupcakes.



I got both recipes from Elana Amsterdam’s book Glutten-free cupcakes.


Creamy Macadamia Shrimp


  • 1 pound of raw shrimp, peeled and de-veined
  • 1 shallot, chopped
  • 1/4 teaspoon kosher salt (or more to taste)
  • 1/2 cup macadamia nuts
  • 1 tablespoon unsalted butter
  • 2 tablespoons coconut milk
  • Fresh lime juice to taste


Puree shallot, salt and macadamia nuts in a food processor until fairly smooth.

Melt butter in a pan over high heat and add shrimp. Saute one minute then add shallot-macadamia mixture. Stir the shrimp several times while they continue to sauté for three more minutes. Add coconut milk to the shrimp and cook one minute more.

Remove from heat and squeeze a generous amount of lime juice on top to taste.

Prep and Cook time: 20 minutes

Source: Mark's Daily Apple


Creamy Tumeric Tea

I haven't had a chance to try this yet but it looks yummy!  From Mark's Daily Apple...

To call this beverage tea might be a little misleading. “Creamy Mug of Warming Deliciousness” is more accurate. It just plain feels good to drink this slightly sweet, slightly spicy blend of heated almond (or coconut) milk, turmeric, ginger, cayenne and honey. Turmeric tea will perk you up in the morning, calm you down at night and soothe sniffles and sore throats. It’s also a really pleasant way to end a meal.

At first glance, the ingredients might not sound like a combination you’d want to drink. Something magical happens in the mug, though, and the result is richer than regular tea, less intense than coffee and oddly delicious. Turmeric is the dominant flavor and admittedly, one that takes a little getting used to. Although not spicy itself, turmeric’s slightly bitter, earthy flavor is the perfect backdrop for other spices, which is why it’s a main ingredient in curry powder. The ginger and cayenne in this tea aren’t overwhelming because they’re floating in creamy, turmeric-infused milk that’s been lightly sweetened.

Turmeric is ginger’s mellow cousin and is a root used just as often for its bright yellow-orange color as it is for flavor. Turmeric powder is a frequent ingredient in East Indian, Middle Eastern, South Asian and Caribbean cooking and is also believed to have numerous healing properties. When cooking with turmeric, it’s most often used in conjunction with ginger and spices like cumin, cinnamon and coriander. Moroccan Chicken Casserole is one dish that benefits from turmeric’s flavor. If you’d like to use turmeric more often, you can also add extra turmeric to dishes that already have curry powder in them, like Butter Chicken or Beef Curry Meatballs. Or, after trying this recipe, you might just go through all the turmeric in your spice rack by brewing mugs of Creamy Turmeric Tea.

Servings: 1 cup of tea

  • 8 ounces (1 cup) almond or coconut milk
  • 1/2 teaspoon turmeric
  • 1/2-inch wide round slice of ginger root, peeled and finely chopped
  • Dash of cayenne pepper
  • 1/2 – 1 teaspoon honey or other sweetener
  • Optional additions: a small pat of butter, cinnamon, cardamom


Gently warm the almond or coconut milk on the stove.

In a mug, combine the remaining ingredients.

Drizzle a teaspoon of the warmed milk into the mug and mix until the liquid is smooth with no lumps. Add the rest of the milk and mix well. You can leave the pieces of ginger in the tea, or strain it out before drinking.