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.

Contact Karen on Facebook.



Headaches and GI Issues

Sound like fun topics, right?  For those of us challengers on the Whole Life Challenge (WLC), you might have experienced headaches and GI issues, or maybe you still are.  Here is an interesting article from the 21 Day Sugar Detox that explains, in very simple terms, what is going on.  Drug addiction and yeast infection.  Gross.




What do I dip my veggies in?


Ranch?  Hummus?  No, no, no.  Check out this Zucchini "Hummus" dip.

Zucchini "Hummus"

  • 1 large zucchini peeled
  • 1/4 cup of tahini
  • 3 cloves of garlic
  • 1 tbsp of lemon juice (or more to taste)
  • 1 tsp of cumin
  • 1 1/2 tbsp of olive oil
  • 1/2 tsp salt
  • pinch of paprika (for garnish)

    1) Add zucchini and garlic to a food processor pulse on high until zucchini and garlic are finely chopped

    2) Add in remaining ingredients and process on high until contents are smooth and creamy, taste and add additional seasonings

    3) Garnish with additional olive oil and paprika, refrigerate for at least one hour before serving


    Picture and adapted from


    Green Chicken Chili

    This is a quick, hearty Paleo friendly chili that can be adapted a million different ways, and makes a good amount of leftovers.

    Tomatillo Base

  • 1 1/2 lbs tomatillos
  • 4 Anaheim Chiles
  • 1-2 jalapeño chile peppers, or 2-3 serrano chili peppers (include the seeds if you want the heat, remove them if you don't want the heat), stems discarded, chopped
  • 1 clove garlic, chopped
  • 1 teaspoon salt
  • 2 Tbsp lime (or lemon) juice


  • 1 Rotisserie Chicken- pulled or diced
  • Salt and pepper
  • Olive oil
  • 1 yellow onion, chopped
  • 2 cloves garlic, minced
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 1/2 cup chicken stock
  • Tomatillo sauce from above (or you can use 2 cups of already prepared tomatillo salsa like Herdez)
  • 1 teaspoon dry oregano or 1 tablespoon fresh, chopped
  • 1/2 cup packed chopped cilantro (about one bunch, rinsed and chopped, stems and leaves)

     Make the tomatillo sauce. Remove the papery husks from the tomatillos and rinse well. Cut the tomatillos in half and place them cut-side down on an aluminum foil-lined roasting pan. Broil for 5-7 minutes until blackened in spots. Let cool enough to handle. Place the tomatillos, any juice they have released, chile peppers, garlic, salt, lime juice in a food processor, and pulse until well blended. If you make ahead, refrigerate until needed.


    Add the onions to the pan, and a tablespoon or two more olive oil if needed (likely). Add ground cumin and coriander. Cook a few minutes, stirring occasionally until onions are softened. Add the garlic and cook for 30 seconds more, until fragrant.

    Add the chicken, the tomatillo sauce, chicken stock, and oregano to the pan. Stir to combine. Bring to a boil and reduce to a simmer. Cook, covered, for 20 minutes until chicken is cooked through. Add the cilantro to the stew in the last minute or so of cooking.


    Recipe adapted from:


    Whole Life Challenge

    Coming to a CrossFit near you....the Whole Life Challenge!  Check out this link: to learn all about the 8-week challenge.  CFTA will be kicking this off on Feb. 16th and will wrap up on Aril 13th. 

    I can already hear the excuses:  "but I'm going on vacation", "but how am I going to do an 8-week challenge when the 4-week didn't work for me", etc, etc, etc.  It's time to get real people. If you want to see change, you have to make change.  Profound.


    Cauliflower Rice

    One of me new favorite things! One of the people in our house (name withheld for privacy purposes) is always wondering where "the rest" of the dinner is. Spaghetti and meatballs without the spaghetti, tacos without the shells, and in this case chicken curry sans rice. So....I decided to try cauliflower rice and it is delicious. You get some extra veg, and a vehicle for the delicious sauce of choice. Perfecto! I asked him how he liked the rice, and he replied: "you mean the cauliflower?". I am not as stealthy as I thought.

    Cauliflower Rice

    1 head cauliflower
    1-2 Tbsp coconut or olive oil

    Wash and dry your c-head, cut florets off the stalk, and place into food processor. Pulse until it turns into a rice-like consistency. Heat a large skillet over medium-high heat and add your coconut or olive oil. Add cauliflower and sauté for 6-8 minutes.

    Season however you would like and use in limitless variations.