Nutrition Blog

Come join us for our first cooking class, learn how to incorporate paleo cooking into your lifestyle. Learn some new recipes, leave with some sample meals.

Sat March 3rd @ 9am cost $15.00
Limited space , Sign up Here

Wow, this was hard, everybody did great even those who were sick. We are really proud of those sticking to it. Overall everybody who participated lost any where from 5 to 10 lbs, seconds to minutes were taken off times. Our 5 top peeps were

Melinda
Diana G
Storm
Latrice
Chris C
Great job to you all but overall our big winner is

Chris C.
He improved in all areas, dropped weight, lost body fat, and improved in his fitness. Took 4:02 off his time and increased his front squat by 50lbs

Let’s give everybody a Bravo Zulu for a job well done. Mark and I hope people see the benefits of eating “clean”

Well we made it through the 30 days, it wasn’t that bad was it. Lots of great results, I have heard a lot of people feeling better overall. This is what we strive for. I am working on tallying up the scores, it is close. Stay posted
Great job

We are nearing the end, I do hope we are feeling better, our idea of this challenge is health reasons, not weight loss it is just one result that can occur. There are so many processed foods out there, we are just not aware of.
I do need logs, I will not be able to tally without them. Our weigh in is sat morning starting at 830, if you need to do the fit test, it will start at 830, crossfitters weigh in at 915am. Monday is the benchmark work out

Well we are on our last week of our challenge, I have been hearing some great things, lower blood pressure, more energy, not fatigue, skin clearing up. This are great things, even if the weight is not falling off, these are even better. Remember the scale is just one aspect of this challenge.

Keep up the vegetables and fruits
Trail mix, excellent snack but can be too many calories
Stay eating 3 hrs or when hungry, we have gotten in some excellent paleo snacks and only $5.75 for a 5oz bag

Recipe of the week

Spaghetti squash & sausages
1 med spaghetti squash
1 package all natural sausages ( I use chicken hot from Harris teeter, no preservatives & all natural)
1/2 cup of each chopped broccoli and carrots and zucchini
2tbs or more of each EVOO, basil, oregano, garlic

Boil/ Cook sausages and slice into pieces set aside
Pierce and then Bake spaghetti squash for 1 hr then let cool, cut long ways, scoop out pulp and seeds, take a large fork and long ways make spaghetti strings out of the squash, set aside
Heat oil in a lg pan add 1/2 garlic, basil and oregano with broccoli, carrots, zucchini, then add cooked sausages,
Cook until sausages are browned vegetables slightly cooked add spaghetti squash strings, rest of herbs and oil. Mix well and continuously stir until thoroughly heated and spaghetti squash soft.
Enjoy 1.5 cup is a serving

As we end week 2 of our Paleo challenge, we should be feeling good. All processed foods and sugar are out of our system. But we need to ensure we are getting the right amount of calories. Energy level should be improving, bloating should decrease, your body should feel clean, performance will now improve.

Recipe of the week

Breaded chicken
Preheat oven to 350
Trim fat off of chicken breast, cut into strips
1 cup almond meal
4 tbs oregano& basil
1-2 eggs Beaten

Place almond meal on a flat plate, add oregano and basil, mix well (add more per taste)
Dip chicken in egg mixture than bread mixture, place on cookie sheet drizzled with EVOO, ensure entire pan is covered to avoid sticking
Bake at 350 for about 15 minutes, flip chicken bake an additional 15 min until chicken is cooked

Coconut asparagus
Wash and trim asparagus
2 tbs coconut oil
2tbs shredded coconut

Toss asparagus in coconut oil, if needed heat up oil to make liquid
Place asparagus on baking sheet,
Toss shredded coconut on asparagus and cook until asparagus is s vibrant green, do not over cook it will loss nutrients

As we move into week 2, it should start getting easier. Sugar craving should be decreasing, if you completely avoided them last week. Ensure you eat at least every 3-4 hrs, listen to your body.
Recipe of the week
Sautéed spinach and onions
Dice a sweet onion
1lb of fresh spinach rinsed and pat dry
4 tbs of EVOO
Heat oil in a large skillet
Add onion, cook until golden brown ( caramelized)
Add spinach , mix well cover for about 30 seconds,uncover and toss onions around spinach. Remove from heat and serve on your healthy home cooked burger.

We are ending week 1 of our challenge. How are you feeling, how did you do this week. Were you honest with your points?.
Remember to turn your log in by Saturday and pick up a new one, one box for each day, there are 8 on a sheet.
Good luck in your second week. Post your questions

Breakfast, most important meal of the day. Eggs are a great choice, good protein have some lean meat with that, good center cut bacon, ham, all natural breakfast sausages. A small 1/2 cup mixed fruit for your carbs
Fruit smoothie, use 1/4 cup frozen mixed fruit, 1/4+ all natural orange juice or juice of choice. No added sugar, needs to say 100%. Blend well and enjoy now add a protein source… Such as 2 hard boiled eggs

or sliced all natural ham with 3 scrambled eggs.

Veggie omlets great choice with sweet potato homefries, especially post workout.

Now for snacks…. The hardest for most people
Lean all natural deli slices rolled up with avocado and 1/2 slice bacon and add some broccoli slaw for added crunch
Grilled seasoned homemade chicken strips plus a small fruit smoothie or even some fruit
Celery with almond butter and raisins (an old kids favorite …ants on a log)

Hope this gives some ideas