crossfit girls say...

I know the whole Paleo thing has put us all a bit out of sorts, while we detox etc....so here's a little laugh that Travis found for you all...enjoy

Special thanks to guys up at NorCal who evidently have more courage than I do..or perhaps a bit less inhibitions...and dignity

Paleo Challenge Rules

Here are some strict paleo challenge rules:

Food Choices:

• Do not eat dairy! This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).
• Do not eat grains! This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
• Do not eat legumes! This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)
• Do not eat or add sugar! Of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.
• Do not eat processed foods! This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.
• Do not drink alcohol, in any form!
• Do not eat white potatoes! Sweet potatoes and yams are a more nutrient-dense option, so go for those instead.

Encouraged Foods:

• Lean Meats – Chicken, Fish, sea food, buffalo and venison.
• Vegetables -vary the type of veggies
• Fruit – preferably Low Sugar fruits.
• Nuts. Walnuts, cashews, almonds.
• Oils. Olive, Canolia, and coconut oil.

Food in Moderation:

• Processed Meat. On occasion, we are okay with organic chicken sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky.
• Dried Fruit. In general, careful with the fruit. Use dried fruit and Larabars in serious moderation, and only if it doesn’t send you running for the nearest candy dish.
• Non-”Paleo” Vegetables. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want you to eat your veggies.
• Coffee and black tea. We’re okay with coffee (black, or with a little coconut milk) in moderation, and only if it doesn’t interfere with sleep. Usually, that means none after noon. If you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the 30 day period as well.
• Vinegar. While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.
• Salt. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.

Complete paleo diet food list.
Some experts urge that a slightly less strict, slightly more modest form of the Paleodiet should be followed for optimal health. It is up to you as an individual to choose first if you should – and then how to – implement the Paleo diet / Paleo Challenge in your own life. Complete paleo diet food list.

Loren Cordain - Origins and Evolution

Loren Cordain - Origins and Evolution of the Western Diet: Health Implications for the 21st Century.

fish oils for inflamation

Why Fish oils?

I have some great videos to answer that question for you, a few to get your understanding going....but don't just take Dr. Sears' word for it. I have also included some additional links at the bottom for more information on why...there is overwhelming information online - just look

If you will only take 1 supplement, than it should be quality DHA/ EPA fish oils

Dr. Sears discusses fish oils (7 minutes) - yes I know it doesn't show you all the graphics...

Home test for quality of your fish oils (4 minutes)

New fish oils?

other resources
Sciencemag.org
NCBI med/pub
IBDChrons
Dr. Weil
another collection of fish oil articles

Paleo Kits - Steve's Original

The paleo challenge is right around the corner...want some simple snacks you can have in hand to eat in the car...I found a great site that sells simple paleo grub for a decent price and even gives money to help kids...win - win, right?

Check them out:

Steve's Originals

they are affiliated with Steve's Club a Crossfit program focusing on At-Risk Youth in high crime areas. Let's be real about this, Today's Kids are Tomorrows Problems or Solutions, we decide with our actions which side of the coin we contribute to. I LOVE a company like this, and the fact that they have created a phenomenal product makes it easy to share with you guys...

check them out

Spaghetti Squash

Nicole was over and asked about one of my favorite little squashes the...

Spaghetti Squash

I love this little gem, Spaghetti squash contains many nutrients, including folic acid, potassium, vitamin A, and beta carotene. It is low in calories, averaging 42 calories per 1-cup...and what's more...
it's tasty! It has a little bite to it and a soft sweetness. I like it way more than regular pasta. So I scoured the net a found a simple video to help you cook one for your family.

If you don't want to hit the oven, you can actually cook this baby in the microwave. Stab it a few times with a knife and cook on high heat for about 4-5 min per pound.

(yes you could still cut in half and clean it out first, but it takes longer to cook in the microwave this way)

This is great with ANY of your favorite sauces or for a tradiotnal approach make some Meatballs and Sweet Pepper Sauce. Yum!

Level 1 CERT

Crossfit Level 1 CERT BABY!!! we had the most amazing time in Park City!
 I know anyone in the Crossfit community would die at this one baby, we had the best group of trainers ever! We learned a ton of AMAZING INFORMATION (yes, we needed the caps.)
now, lets all pray we passed the tests ;)