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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Pumpkin Cranberry Muffins

Easy Recipe: Pumpkin Cranberry Muffins from Practical Paleo


6 eggs, beaten
1/4 cup pumpkin puree (can be canned or fresh, if fresh, cook, cook and strain excess water from your pumpkin before using it in this recipe)
1/2 cup butter or coconut oil, melted (I prefer butter for flavor but if you can’t eat it, use coconut oil – I like Tropical Traditions Green Label
1 teaspoon vanilla
1/4 cup honey or maple syrup
1/2 cup coconut flour
1/2 tsp sea salt
1/4 teaspoon baking soda
1 Tablespoon pumpkin pie spice
1/2 cup fresh cranberries

Preheat oven to 350F.
Whisk the eggs, pumpkin, butter or coconut oil, pure vanilla extract, and maple syrup together in a large mixing bowl. Sift in the coconut flour, sea salt, baking soda, and pumpkin pie spice and stir until well combined. Gently fold in the cranberries.
In a muffin tin, scoop 1/4 cup of the batter into each lined muffin cup (natural parchment muffin papers work best for lining), and bake for 35-40 minutes.
change it up!

Add chopped walnuts and/or semi-sweet chocolate chips to the mixture before baking or place some on top.
For bulkier muffins, add 3 cups of shredded carrots to the mixture before baking.
To make this recipe 21-Day Sugar Detox friendly, replace the sweetener (honey/maple syrup) with 1 mashed green-tipped banana.


Totally turkey'd out?

"This dinner ROCKS!"...quote from my husband.  I cook a lot of delicious things, but this was quite the compliment.  I also made it with chicken for me.  Yummy! Recipe is from the Dec 2012 Cooking Light magazine.

Spiced Pork Tenderloin with Sautéed Apples


  • 3/8 teaspoon salt
  • 1/4 teaspoon ground coriander
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg
  • 1 pound pork tenderloin, trimmed and cut crosswise into 12 pieces
  • Cooking spray
  • 2 tablespoons butter
  • 2 cups thinly sliced unpeeled Braeburn or Gala apple
  • 1/3 cup thinly sliced shallots
  • 1/8 teaspoon salt
  • 1/4 cup apple cider
  • 1 teaspoon fresh thyme leaves


1. Heat a large cast-iron skillet over medium-high heat. Combine first 5 ingredients; sprinkle spice mixture evenly over pork. Coat pan with cooking spray. Add pork to pan; cook 3 minutes on each side or until desired degree of doneness. Remove pork from pan; keep warm.

2. Melt butter in pan; swirl to coat. Add apple slices, 1/3 cup shallots, and 1/8 teaspoon salt; sauté 4 minutes or until apple starts to brown. Add apple cider to pan, and cook for 2 minutes or until apple is crisp-tender. Stir in thyme leaves. Serve apple mixture with the pork.


Tuesday Vote Day---mine is for the coffee machine in the gym

 I love coffee.  I cannot imagine starting my day without it.  I look forward to the comforting smell, the warm cup, the nutty taste.  Yep- love it.  In conjunction with Dave's post on the main page, I thought I would post this article from about coffee and caffeine.  I don't get why so many Paleo peeps quit coffee. have an issue, then I get it.  If it is just a vehicle for your  sugar fix, that is bad.  If it causes bad effects in your body, then eliminating it makes sense.  Otherwise, I do not see the problem.  As long as you don't have a pot-a-day problem. 

Check out this article, and like everything decide for yourself.


Have we been misinformed about nitrates?

I don't know about you, but I have always thought that nitrates/nitrites are evil, carcinogenic additives in processed meats to be avoided at all costs. I have always "heard" that these nasty little chemicals cause cancer in lab animals, not to mention are responsible for migraines in several of my friends.

Can this be wrong?

Check out these links (thank you Maire for sending them to me), and decide for yourself.


Sheila's Spaghetti with No Spaghetti

Thank you Sheila!

2 cans fire roasted diced tomatoes
1 sliced onion
1 sliced green pepper
1 pkg sliced mushrooms
all sauteed together with lots of garlic, salt, pepper, italian seasonings.

1 small cabbage cut in strips to imitate pasta. steam for about 5 minutes or until slightly limp but not mushy

Add cabbage to sauce and simmer for about 10 minutes until garlic and other spices soak into the cabbage. The great thing about this recipe is that you can add almost anything you want. You could add free range meat, carrots, squash or any veggie you like.

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