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



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

Contact Karen on Facebook.




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.


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.