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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Food Investigator

Like most of us, I read most nutrition labels like there was going to be a test on it. I tend to know, in great detail, what is going into my body. Good or bad. Well, today I had a shocking bad. Here I am eating mini dill pickles as a salty, crunchy snack instead of grabbing something like chips or crackers, thinking that I am on it....winning! Or not. I started looking at the label and discovered that there are all sorts of additives, like Polysorbate 80 (preservative), and carcinogenic Yellow 5, and Blue 1, which didn't that kill people in M&Ms in the 70s? (Maybe that was Red 4). In any case Yellow 5 has been banned in Europe, yet it is in my pickles.


So moral to the pickle story: pay attention to each and every label on your food. Something as innocent as a pickle can go very wrong. I guess I will be buying organic/natural pickles from now on. I also recently learned how good they are for your digestive system, since they are a fermented food (like sauerkraut and kimchee), and help promote healthy gut bacteria. Yum, yum....fermented bacteria. I prefer mine without fake colors.

Karen W's Paleo Pumpkin Muffins Recipe

Karen w. says that these are a staple in her house and they enjoy them for breakfast, a snack, or just to curb dessert cravings.  Sounds delicious!


Paleo Pumpkin Muffins Recipe


1½ cups almond flour
3/4 cup canned pumpkin – about ½ a can (I double recipe and use whole can and freeze ½ the muffins for a “go to” snack or breakfast

3 large eggs
1 tsp baking powder
1 tsp baking soda
½ tsp ground cinnamon
1½ tsp pumpkin pie spice
1/8 tsp sea salt
1/4 cup raw honey (optional)
2 tsp almond butter
1/4 – ½ c shredded coconut

½ - 1 cup raisins

½ cup chopped nuts


Cooking Instructions:

1. Preheat oven to 350℉.
2. Coat muffin tins with coconut oil (or use paper muffin cups and add 1/2 tsp melted coconut oil to batter).
3. Mix all ingredients and pour evenly into tins.
4. Bake for 25 minutes on the middle rack.


Calorie Counting

So, lately I have been trying to figure out why I am not seeing the results that I want to see, which is of course, a complicated question.  My nutrition feels dialed for the most part, getting tons of exercise, etc.  It is still fact that even if you eat clean, you will gain weight if you take in more calories than you are burning.  Paleo is not a weight loss plan.  I have read this over and over, even though many people do lose weight with changing their diet and cutting out the crap. 

As tedious as it sounds, I am starting to count calories, so that I can get a true assessment of how many calories are going in.  You never see Nutritional Facts attached to many Paleo recipes, and I have wondered what that would look like.  Counting calories is not for everybody, but if you are not seeing the scale budge, maybe take a look.  There are lots of great apps out there, like MyNetDiary, which make it easier.  I was surprised about what I saw. 


Let your freak flag fly



So many things we do are all about comparison.  Think about "the door" in the gym, where we look before we do a WOD to see how fast everyone else did it, or how much they lifted.  Think about the Whole Life Challenge.  We are comparing ourselves to others by means of daily points, and then it ranks you compared to others.  I know that this is also healthy competition, which can help motivate us and propel us forward. 

I think it is important to take this healthy competition and keep it in check so that it doesn't steal your joy of your own personal journey.  Hopefully, you are in the gym to achieve YOUR personal best on that given day, which can mean many different things on any given day.  When you are making diet choices, do what is right for you.  If your diet is successfully fueling you and that happens to include dairy, or an occasional margarita, then own it.  It is your CHOICE.  Just don't feel bad comparing yourself to someone else. 

Be competitive.  Have fire.  Be motivated.  Be challenged....this is where growth comes from.  Let your flag fly, and be proud that it doesn't look like anyone else's.



Avocado-Dressed Shrimp a la Mexicana

Avocado-Dressed Shrimp a la Mexicana


12 ounces (about 2 1/2 cups) medium-small, peeled-and-deveined cooked shrimp
1 medium white onion, chopped into 1/4-inch pieces
1 large tomato, chopped into 1/4-inch pieces (you should have a generous cup)
1/4 to 1/3 cup fresh lime juice
Hot green chiles to taste (usually 3 serranos or 1 to 2 jalapenos), stemmed and roughly chopped
1 medium avocado, pitted, flesh scooped from the skin and chopped
1/3 cup (loosely packed) chopped cilantro, plus sprigs for garnish


 In a medium bowl, combine the shrimp, onion and tomato. Measure the lime juice into a food processor or blender. Cover and turn on. Drop in the chile(s) and, when chopped, turn off and scoop in the avocado and cilantro. Blend until smooth. Thin to a "creamy dressing" consistence with water (usually 2 to 3 tablespoons). Taste and season with salt, usually about 1 teaspoon. (You will have about 1 1/2 cups.)


Mix the dressing into the shrimp mixture. Cover with plastic wrap directly on the surface of the shrimp a la mexicana and refrigerate. When you're ready to serve, scoop into a serving bowl, decorate with a cilantro sprigs and it's ready.


Recipe from