Archive | whole foods

Eight Thoughts on What to Eat Daily

Veggies and Meat

What do you eat is a question I get a lot.  In the Science Lab we have a whole thread where people talk about Recipes and Ideas about meal planning.  It all comes up a lot in our live webinars.  Both of which you get free when you buy Met Flex for Fat Loss.

  1. Although taking a multivitamin every day can help you get the vitamins and minerals your enzymes need to function properly, you can’t beat eating real food.
  2. A great way to get your micronutrients is to have a humongous, colorful salad for lunch.
  3. Salads are also a great way to get some extra fat in. Olive oil and vinegar is a common dressing choice, but don’t be afraid to throw in some seasonings and herbs like paprika and cilantro.
  4. Making sure you have a kitchen stocked with nutritious, whole foods is one of the best ways to make sure that when you’re hungry, you don’t make bad decisions and go for convenience/junk foods.
  5. There’s a big difference between binging on a slow-cooked, bone-in roast and eating a whole bag of Doritos. Real food will satisfy you whereas junk food will typically make you hungrier; don’t be afraid to eat when you’re hungry!
  6. Don’t force yourself to eat breakfast if you’re not hungry in the morning. Listen to your body, and break your fast with quality nutrition rather than processed foods!
  7. Cravings for junk food and relying upon poor food choices to fuel your body can lean to negative body composition changes as well psychological hang-ups that reinforce the bad eating behavior.
  8. Satisfy your nutritional requirements first, and then consider satisfying your taste buds.

If you want to views the original article check out “Preparation over Precision“, and check out our “Foundation of Foods” article.

Click the image to enlarge

Click the image to enlarge

A Control Day with April Blackford



Currently one of the HUGE advantages you get as a Science Lab member is that you get to talk to April! There are a handful or role models that answer questions regularly.  Click here for more information.

It’s Sunday (the day after my higher volume workout day), which is usually a day of laziness.  I wake up early and immediately get coffee.  I only have a short time of silence before my kids get up, so I savor it; I make some chocolate peanut butter protein oatmeal and have a second cup of coffee. This is quick and delicious, and I hit at least 30g of carbs and protein all in one shot.


Next, I head to church at 9:00 a.m.  Mass is an hour long.  Afterwards, I run errands with family then head home.  I do minor chores, and I am a little sore from yesterday’s WO, so I foam roll for a bit.  I start getting hungry, and decide to make lunch; I end up with these 2 grilled all-natural chicken sausages with smoked mozzarella and artichokes.  I sautéed some mushrooms to put on top and ate those on a flax flatbread, with some purple cabbage, sautéed in coconut oil, as well as a side of kimchi.


I also had my creatine with this meal.  I lazed around for a bit, and decided to head to the driving range with my husband and son to hit some golf balls.  My son was rather impressed with how good I was!

I came home and lazed around some more (It is Sunday, you know.), and then decided to make dinner.  I was a little torn on what to make and threw this together at the last minute:  I ended up with a baked yellow pepper stuffed with ground turkey, sautéed mushrooms, and red onion with a farm fresh egg on top.  My sister has her own chickens and I get the luxury of having all the fresh eggs I want. (Yes, don’t hate.)  I also have roasted kabocha squash with cinnamon, and some fresh roasted asparagus with pink sea salt and cracked pepper.  By the way, if you have never had kabocha squash, your life has not been complete.  It really is JUST that good.


After dinner, I went for a walk with my husband, and then winded down with this baked organic blueberry pie oatmeal.  I had it with some plain Greek yogurt with some cocoa bliss coconut butter on top; the coconut butter ended up being the star of this. (Although the organic blueberry pie boatmeal was a very close second.)


At the end of this “control day”, my carbs came out to 188g.  185g is my goal, but I’m not going to fret;  tomorrow is a bench press day and those extra 3g may just help me out with a new PR!

Fixing Paleo Challenges for Crossfit

sweet potato

Dialing Paleo in for performance is a big part of what we do in the “Science Lab” seminars that we offer free when you purchase things that support our site (it’s mostly stuff you would buy anyway).  Click the link and it will give you more details.  

Easy additions to make your Paleo Challenges go from broken to unbroken for Crossfit (this is a Crossfitter page after all):

1. Don’t eliminate Paleo starches like sweet potatoes (some do)

2. Don’t eliminate salt or condiments that make healthy foods more palatable.

3. Quit asking athletes to workout in a distress mode eating at a deficiency. Not only is this not necessary it is actually detrimental to their body composition and athletic progress goals. I will concede that noob gains offsets some of this but if you are a Crossfit Affiliate you are probably aware that you lose some clients that end up sick or hurt as a result of not eating enough food trying to adhere to a standard they don’t fully understand.

4. Let’s stop the demonization of Energy Dense Paleo foods. Examples might be pulled pork, 85/15 grass fed ground beef and grass fed rib eyes. It’s hard to eat enough unsalted chicken breasts to meet your energy needs daily.

5. Lastly and most importantly, let’s keep in and encourage energy dense Paleo friendly dessert options like my coconut milk smoothies (it doesn’t need to be every day but I do it every day). I’ll even throw in 80% or more Dark Chocolate (yummy with fruit like blueberries or strawberries) and even red wine.  Or Coconut Milk Smoothies like these.

I try not to be too preachy but we are “Weight Watchering” Paleo and it’s leaving our athletes worse as a result. 100% Paleo for life is unrealistic, do 6 month or year long challenges that whole families would participate in because we don’t need to make Paleo suck for it to work.

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