Archive for January, 2011

52 Paleo Recipes

Posted: January 20, 2011 in Uncategorized

Hello All, recently Rogue Fitness had a great idea to have people post Paleo recipes to their Facebook page. They were just looking for something they wanted to make for dinner that night. I posted my Paleo Sloppy Joe recipe and you will be happy to know that is what they chose for that night. Anyway, there were tons of great recipes and I thought this was a great source for some new ideas for meals. I have compiled all of them into a Word doc you can download it right here:

Paleo Recipes

I hope you enjoy making some new dishes and yes the Sloppy Joe recipe is included. Let me know what you think of what you make and if you have any recipes you would like to add to the list.


Being Sick and Eating Paleo

Posted: January 20, 2011 in Uncategorized

Well it has been a rough couple of days for the family, everyone has been sick with a stomach flu. It started with me and within 24 hours of when I started feeling horrible, my wife and kids came down with it too. Once I finally started feeling like I wanted to eat something the only things I could think of that sounded good were not paleo. I struggled with this because I am right in the middle of my CrossFit Box’s Stop the Slop challenge and I couldn’t decide whether it was better to just eat anything rather than nothing. Especially since it was the stomach flu and when you are just getting over being really sick to your stomach you gotta be careful about what you are going to try to eat or you may be making another pukie trip. In any case I chose to stay paleo and finally thought of something that sounded good to me, a Larabar. Now I get that Larabars are not the best paleo food in the world, but they are paleo non the less. That finally got my stomach moving a little and fruit sounded good so I had some cantaloupe. That also did well and I worked my way up to some eggs and bacon. Well today I am feeling pretty good, mostly just tired, but proteins just are not sounding good to me for some reason. I am referring to meats really, I don’t know why but they are making me feel a little sick just thinking about them. I am sure I will be good to go in the next 24 hours or so, but this is something I will need to explore a little more to figure out how I will tackle being sick and eating paleo next time it happens. As for my kids, I am just going with what I know and what they are willing to eat. An example is some unsalted saltine crackers and water to get their bellys to start feeling better again. It seems to be working ok, but I am not going to go to the trouble to try to talk them into eating something paleo that is not sounding good to them when their stomachs are feeling so horrible. Any suggestions you have for what you eat when you are sick? Any info you have on this topic would be great to post up. Thanks!

For a couple of months now I have heard about this great burger place where you can get an awesome Paleo meal. It is a little far from my house, but I happened to be in the neighborhood this weekend with some friends and we all gave it a shot. It was delicious. Essentially the concept of this burger place is, you choose you type of meat like, beef, turkey, bison, etc… and by the way it is all quality meats, not junk. Then you choose how you want it, on a bun or in a bowl. Being that I was eating Paleo I chose in a bowl and to be on top of a bunch of mixed greens. They there have a very large list of toppings and you just choose exactly what you want. It is nice because you can build something different every time. There are all kinds of great things you can add and I think you would be hard pressed to not find almost everything you would be interested in putting on your burger. To top it off they make yam fries which seals the deal for me because I love to have fries and if I can get a better version of the old favorite then I win. Normally I wouldn’t write-up a post on a restaurant like this, but I found out is it a chain, so you can look up to see if there is one in your area. It is great high quality food, family friendly, and relatively good prices for the quality you are getting. The name of the establishment is The Counter and their website is I highly recommend giving it a shot if you have one in your are and it is just another restaurant you can put on your list of easily Paleo compliant.

Secondly, the reason we were in the area was because we went to an indoor climbing gym called Stone Gardens. This is only in Seattle, but I know there are indoor climbing gyms all over the place. This is a great activity to go do with your kids on the weekend. I had my 6-year-old and 3-year-old with me and they both had a great time and get some good physical activity in. Sometimes it is hard to think of physical activities or just something new to do with your monkies and I wanted to put this on the list of great things to go out and do as a family. Also, not only did the kids have fun, but we went with friends and the parents actually get to have fun too. The tips I have for you if you want to look into this are, call your local indoor rock climbing gym and make sure they take all ages, they should have rentals for everything you need but check anyway, you can just boulder which is just free climbing without a rope at lower heights or you can be on belay and do some assisted climbing. If you want to do assisted climbing you will either need to pay extra for a staff member or take a quick test, so you can get certified to do it for your group. Yesterday we just bouldered and it was fun, but next time I plan to get certified to use the ropes. So add this to your list of things to do for the weekend and if you have any other great suggestions let me know.


Starting to Eat Paleo Tips

Posted: January 9, 2011 in Uncategorized

Since it is January there are a ton of Boxes running their own Paleo Challenges, most are the typical 30 days because that is all you need to truly feel some awesome results. At SnoRidge CrossFit our is called Stop the Slop and includes a benchmark WOD of Jackie and strict trainer and self-imposed focus on correct form while doing any movement. Also since it is January there are a lot of new people at the CrossFit boxes due to everyone’s New Years resolutions. That being the case, I saw a lot of people who are not only new to CrossFit, but that are new to hearing about Paleo and they looked a little nervous. This post is to help alleviate that nervousness with some tips on how to tackle this Paleo Challenge and hopefully make some life changes. The first this I will start with is if you are going to attempt this your really do need to dive in and commit to doing it 100%, because if you don’t you will just be wasting your time. The whole point of going hardcore for 30 days is to get your body to respond to the food you eat they way it was designed to and let your inflamed gut heal. Once you have gone the distance for real without cheating you can then start introducing some of your old favorites on a limited basis and still enjoy the benefits of feeling great everyday. From my experience when I am eating a good Paleo diet I feel great, am a lot less tired, and my endurance in WODs is way better. That is 100% clear to me now because we just finished up with the holiday season and I have been tired every single day and have not had that extra umpf for any of the WODs since I have been loading up on all sorts of homemade and holiday goodies. Tastes great going down, but 10 minutes after I want a nap. Anyway, I am excited to get my own butt back on track because life is so much better, sounds crazy, but it is totally true. Now that I have cleared the air with that here are some quick tips that will make your first experience or newest experience with Paleo a ton better:

1. Know it is going to suck – For the first 1 to 3 weeks depending on the person, it is going to suck. You are going to feel sluggish and cranky and your WOD times will go down. But once you start turning the corner you start feeling better very quickly and you will feel awesome. You will start noticing that once you hit that point in a WOD where you would normally start struggling you will have extra juice. I believe if you know it will be difficult you can prepare mentally and prepare your family and friends that you may not be yourself and tell them to encourage you.

2. Plan it out – Your best chance for success is to be prepared, there is nothing worse that being starving and not knowing what the heck you are going to or can eat that is Paleo. Look up recipes on the internet and ask other at your box for recipes. Decide what you can use for snacks, like veggies and fruit and if you absolutely have to because you are in a pinch you can have something like a Larabar. Technically Larabars are Paleo, but they have a lot of natural sugar so they aren’t the highest quality of food you could be putting in your body. Also plan your meal and make extra to have on hand for lunches or for when you get home late and don’t feel like cooking. Along with planning your meal, buy all the food you need for them so you aren’t scrambling around to get what you need.

3. It is still ok to eat out – Until you really get the hang of things it is kind of difficult to eat out, but never the less you can eat something Paleo almost anywhere. Here are a couple of good examples, Chiplotle has very high quality meat and their salads are great even without the beans and rice. Red Robin you can get a bunless burger and a salad with olive oil and balsamic vinegar to replace your fries. Or for some higher quality ingredients you can get a bunless burger at The Counter in Ballard. Try Ipanema in Seattle, a Brazilian Steak house that is fantastic. Just be diligent and order your food without all the stuff the isn’t Paleo.

4. Utilize your peers – You are doing this new challenge with a ton of people at your box, so use them as your people to complain and commiserate with, it just makes you feel better to talk to someone who understands. Also like I mentioned above, share recipes so your don’t have to search out everything yourself. Paleo dinner parties are fantastic, for example you can trade nights of having dinner at someone’s house so you feel like you get a break from thinking about what you need to make. Or have a pot luck where everyone brings a Paleo dish. Just keep in touch because they are your support group.

5. Don’t cheat – This is the type of thing that if you cheat you pretty much negate all the other hard work you have put in. It is only 30 days, you can do this and you can make this happen. If you can trudge through WODs like Fran, Jackie, Cindy, etc…. You can eat clean for 30 days. Your body, your partner, your kids, will thank you for it.

6. Kids eat Paleo – There is nothing wrong with introducing your kids to new things. A child has never starved to death when there has been food on the table. And if your kids are a bit finicky then at least try to use things for them that are gluten-free, it is not perfect, but it is a whole lot better for them. To make things fun for them make you Paleo meal look cool, like on their plate in the morning you can make the scrambled eggs look like hair, a strip of bacon a mouth, 3 macadamia nuts together as a nose, you get the idea. Also I heard a fantastic idea from a friend at the box named Moe, get your kids involved. You know how I said to plan your meals, well review those recipes with them and ask them what they think sounds good and want to have you try to make. Get them invested.

7. Learn More – Lastly, learn as much as you can about the Paleo Diet, the number one source right now in my eyes is the new Robb Wolf Paleo Solution book. It is currently on sale on Amazon for $13.95. I just ordered two more to pass around to my family and friends, it is an easy ready and it is really amazing learning about how much of what we believed was healthy is not and he give you the details on why. I can’t stress enough the importance of getting into the details with a book like this, it is really eye-opening.

I wanted to keep this post somewhat short, so as not to seem any more daunting that it already may. I will try to post up some recipes and suggestions for sites over the next few days as I get back to good with my diet as well. Good luck and I would love to hear about your success stories. You CAN do this and you WILL feel awesome, if you put the time and enegry in.


CrossFit New Years Resolutions

Posted: January 7, 2011 in Uncategorized

So we are 1 week into 2011 and I have yet to come up with any resolutions for the coming year. The good old New Years Resolutions may sound a little cliché, but it is an excellent time to set up some written goals. To be honest I just haven’t taken the time to really think about what do I want to strive for this year. So since I am just sitting in a waiting room right now and have at least another hour to kill I am going to work through a few goals with you. But just before I start that I want to cover something that just popped into my head that I don’t want to forget. In January the box/gyms are always a lot busier than the rest of the year since so many people start a new goal of getting fit. Well this year I want everyone to make a point to keep their box busy and what I mean by that is help out these new folks, show them the ropes, give them encouragement, bring them into the group. It is scary how many people will quit their goal of getting fit in just one or two months, but this year lets not let that happen. Lets go the extra mile to try to get some of these folks to get excited about being fit rather than dreading putting in the time and effort at the box. This might sound a little cheesy, but I truly believe that it is super important to spread the word about good fitness and health. The U.S. isn’t doing so well with our exercise and eating habits and I know I want my kids to grow up with the best chance to thrive and have a long healthy life. So the beauty of trying to keep these adults that are new to your box coming in, is that their kids will see what they do and follow them. It is like a double whammy of goodness.

I guess I should now get onto my own resolutions:

1. Get the CrossFit Striking Cert and put it to use

2. Don’t forget family or a good friend’s birthday

3. Get rid of my storage unit (anyone what to start a picture framing business? I have everything you need and more :))

4. Get my shoulder looked at again and fix it all the way rather than just get it a little better

5. Get a muscle up

6. Take my family on a great vacation without doing work e-mails

7. Take more pictures

8. Keep my kids in at least one extracurricular activity the whole year

9. Try not to udder the phrase “Hold on a minute while I finish this e-mail” to my kids while I am at home

10. Visit my sister

Shoot I feel like I could keep going for a while, I think I will just stop with those for now. You know I think 2011 is going to be a great year. My father passed away in June of 2010 and I miss him like crazy, so 2010 was a very tough year for me. I know my dad would not want me to dwell on his passing and keep me in a rut, so I am going to do my damnedest to keep going strong and striving toward my goals. 2011 is going to be a great year, because I am going to make it a great year and I suggest you do the same. You know I reminded my wife of something she told me a long time ago and I still love this quote, “If you don’t put effort toward what you want, then you have to put effort toward what you get.” Set some goals people and make this a fantastic year. Kick butt in CrossFit, keep those newbies in your box, and above all else love your family and spend time with them.