Be Present When You Eat…

Eating With Awareness

Have you ever taken a conferences call during lunch, or eaten dinner in front of the TV? Often times you can look down and not even realize you’ve cleaned your plate. Too often we rush through meals so that we can continue on with our busy schedules, without giving any thought to what we are shoving into our pie holes. Did you enjoy it? Did you eat too much/too little? Was it even good for you?

Eat with purpose!

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Ground Pork-Broccoli Rabe Mini Frittatas


Ground Pork-Broccoli Rabe Mini Frittatas

1lb Ground Pork
1 cup Chopped Broccoli Rabe
1 T. Fat, plus extra for greasing tins
1 T. Penzeys Forward Seasoning
Pinch of Sea Salt
12-14 Eggs (depends on the size of your eggs)
2 T. Chive Oil
1 T. Penzeys Tuscan Sunset (“Italian Seasoning”)
1 tsp. Granulated Garlic Powder
Pinch of Sea Salt

1. Preheat oven to 350F.
2. Grease muffin tins; use your fingers to smear the fat evenly throughout the cups.
3. Melt 1T. fat in a saute pan, over medium-high heat. Add the pork and brown; breaking up the meat throughout the process. Add chopped broccoli rabe and seasoning and toss to combine. Set aside to cool slightly.
4. While meat is browning, break eggs into a blender (or bowl), add chive oil, salt, and seasoning. Blend until whipped and slightly frothy (about 15 seconds).
5. Transfer meat-veggie mixture to the muffin cups, evenly distributing the mix.
6. Pour egg mixture over the meat-veggie mixture until filled to the top*.
7. Transfer the muffin tin to the preheated oven and bake until puffed, about 20-30 minutes.
*I added slices of tomato (sprinkled with additional Tuscan Seasoning and sea salt) to the tops of my frittatas, prior to baking.

Nutrition: you are what you eat


Below are 3 different healthy ways of eating.

The choice is yours!


The paleo diet essentially allows lean meats, fish, veggies, some fruit, tree nuts (not peanuts) and seeds, little starch, and no sugar. This excludes… grains, legumes, white potatoes, dairy, and corn. Things that are excluded in paleo are foods that most people are allergic to or just have issues digesting. Watch the white potatoes and corn, they will turn into sugar.

Primal Diet Pic



The primal plan is very similar to the paleo diet. It allows some dairy; such as creams, butter, Greek yogurts, and some cheese.  These should still be in moderation.

  1. The Definitive Guide to the Primal Eating Plan –
  2. Getting Started with Mark’s Daily Apple –

Zone Diet

3. ZONE:

This plan takes much more time and discipline. Each meal is made up of blocks so it requires a lot of weighing and measuring. Planning meals ahead of time will help with your success rate with the Zone diet. If you are very organized and good at watching what you eat this may be for you.

  1. Zone Diet Explained –
  2. Zone Diet Meal Plans –



If you still have questions here are a couple great resources to check out:

  1. The last days of the low-fat diet –
  2. YouTube Video – Mind your Mitochondria

We all love to snack. Check these out for some alternative tips:

  1. Steve’s Club –
  2. Cattaneo Bros – –
  3. Paleo Snacks –
  4. More snack ideas –
  5. Paleo People –


Cooking is a huge part of assuring what we let go into our body. Here are some tasty recipes that I hope you can use and enjoy as much as I have. If you have any that you would like to share we would love to hear them!


  1. Primal Blueprint Quick & Easy Meals –
  2. Paleo Comfort Foods – one of my favorites –
  3. Everyday Paleo –
  4. Paleo Food – online cookbook –

If you have any questions please feel free to ask and I will do my best to answer.

Does Your Pantry Look Like Jeff and Julie’s Pantry? Maybe it’s time for the Whole30 Challenge…

Hello CrossFitters,

Did you know that SAD diet, stress, and poor sleep habits are the major contributors to systemic problems and chronic inflammation?

Are you working out 5-6 days a week and staying at the same body fat or muscle mass?

Does your Pantry/Fridge contain any of the following:

  • Pancake Batter from a spray can?
  • Pretzels?
  • A case of Top Ramen?
  • Brownie Mix?
  • Velveeta? (Super Bowl staple)
  • ETC…

If so, You may want to try the Whole30 Challenge (It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life.)

Watch this video of a pantry clean out (P.S.- this is step 5 of 8 in the challenge; do not attempt until you prepare):


Her are Jeff and Julie shopping with their Whole30 shopping list:

Take Action! – See more at:


WOD 11.15.13 Friday

A.  Bench Press

  • 5-5-5-5-5  (If you must cue up, do 12x Hip Bridges [weighted?] while waiting for your turn)

B. Tabatas (20 sec work : 10sec rest/ recover for 1 minute between rounds)

  • Hollow Rock
  • Superman or Floor Cobra
  • HSPU (scale as necessary)
  • Deep Ring Row

C. Bullet Proof Shoulders

3x each side

  • 15 Side Plank Reach Throughs (arm bent at 90deg- Reach under torso and squeeze over and back) L/R
  • 15 sec.  Modified Push-up Wide Hold (Reach one arm out/ abs tight/ no arch in low back)L/R
  • 15 Side Lying External Rotation (2.5 lbs) L/R


“Healthy Grains”… I think not.

Why Paleo? A Doctor’s Perspective

The media and current nutritional guidelines would have you believe that grains are a healthy part of a balanced diet. Not true. There are many reasons to avoid grains, processed dairy and legumes. Avoiding processed foods can improve your health, performance and improve body composition.

Grains contain various proteins that our immune system as sees as foreign invaders. Consumption of these “healthy grains” leads to microscopic inflammation in our gut. This inflammation weakens our gut’s defense system and allows other invaders such as viruses, toxins and other foreign materials to enter our bodies, leading to systemic inflammation at all cellular levels. Potential effects of this inflammation include autoimmune diseases such as inflammatory bowel disease, thyroid disease, arthritis and certain cancers to name a few. Besides leading to disease and systemic inflammation, grains also lead to dramatic insulin spikes, which in turn increase cortisol levels, further resulting in systemic inflammation. All of these factors lessen your health, decrease your ability to perform at your best and make it nearly impossible to achieve your body composition goals.