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Posts from the ‘Nutrition’ Category

Fitness Challenge Homework

This week’s homework, and it’s a big one, is to stop eating grains, which includes corn, oatmeal, rice, pasta, breads, etc. This is one of the main tenets of a Paleo Diet.

Jeff with CrossFit Impulse summarizes the hazards of grains in his article, Why Grains are Killing You.

Check out these websites, Mark’s Daily Apple and Robb Wolf, if you want more information of the paleo lifestyle.

Need Paleo recipes? Try these websites: Nom Nom Paleo, Fast Paleo, Everyday Paleo.

Good Luck.




Bite Me


I love food. I mean I seriously LOVE food. As in my heart goes all aflutter when I know it’s time to eat. No really, it does. Be it breakfast, lunch, dinner, or snack, I can’t wait to dig in. In fact, the only time I’m not ready to stuff my face is before a workout. As much as I love to eat, I don’t love the feeling of doing box jumps and burpees on a full stomach. Sadly, I have tried. But I can’t exercise on an empty stomach either or I start to fade pretty quickly. CrossFit requires energy, people!

So what’s a good pre-workout snack you ask? A banana or apple with almond butter is always a quick and simple favorite. Same goes for pre-packaged goodies like Lara Bars (Cherry Pie anyone???) and Kind Bars. However, eating the same stuff all the time can get pretty boring. Sometimes you just need to shake things up a bit. In addition to eating, I also love cooking and baking. Most notably, I love making easy-to-eat-anytime snacks. Particularly snacks with chocolate. Mmmmm chocolate…

I decided to incorporate my love of chocolate into a healthy convenient, grab-and-go pre-workout snack. I figured there had to be some good ideas online, so I checked one of my favorite cooking sites, Foodgawker, and I’m pleased to say I wasn’t disappointed. I found a few different recipes for tasty little items called “energy bites.” Healthy, yummy, convenient, and for those of you who don’t cook or bake, there’s no baking required! Just mix all the ingredients together in one bowl, roll them into balls, and voila! Yes, it’s that simple. I make a batch of these every week, pop ‘em in some Tupperware, and throw them in the fridge. I grab one or two on my way to the gym and enjoy a great little all-natural energy rush without feeling full or guilty about eating before a workout. And best of all, I get to have a bit of chocolate. Yeah!

If I haven’t already sold you on trying this recipe, let’s talk versatility. The ingredients below are just the base. You can make these little puppies with whatever additions strike your fancy. You say you like nuts? Add some chopped almonds, pistachios, or cashews. Seeds? Add sunflower seeds or chopped pumpkin seeds. You’re a dried fruit junkie? Add some chopped dried strawberries, cherries, or apricots. In a tropical mood? Go for some unsweetened shredded coconut. The sky is the limit my friends. And the best part is these babies aren’t strictly pre-workout bites. Oh no. You can enjoy them any time of day or night when you want a quick, nutritious snack. So come on CrossFitters, get your non-baking on and have some fun with this recipe!

Engery Bites Basic Recipe:

1 cup oats
1/2 – 3/4 cup nut butter (almond or peanut butter)
1/2 cup ground flaxseed
1/3 cup honey (or agave nectar)
1 tsp pure vanilla
1/2 cup dark chocolate chips or chunks (I use chopped up Trader Joe’s 72% cacao dark chocolate bars instead of chocolate chips. Anything with 70% cacao or more is good)

Coach Tara

It’s Sh!t CrossFit Girls Drink

Anyone who knows me knows I have an addictive personality. My most recent addiction is carrot juice. Tattoos, shopping, yelping, Hello Kitty, and now carrot juice are all my addictions. Of them all, carrot juice is by far the best for me.

This recent discovery occurred at the “Garden Juice” in downtown Los Angeles. After working out at the Los Angeles Athletic Club (my Crossfit supplemental gym), I was craving a healthy beverage. I did not want to risk all of the calories that come with a smoothie. I did not want the sodium that comes with a soda. I also didn’t want to walk to one of the trendy, expensive juice bars that cost $7.00 for fresh squeezed juice. Just then, “Garden Juice” appeared in view. It looked like a Mexican restaurant. I checked out the reviews on Yelp and found that is had great fresh squeezed juice. I reminded myself that looks aren’t everything and entered the less than beautiful location. There towards the back was a board containing mixed, fresh squeezed juices. My love for carrot juice was born. They simply take full sized carrots, run them through a juicer, put some ice in a cup and it’s done. Voila, all for $4.50!

You cannot go wrong with carrot juice. With only about 85 calories per eight ounces, it’s a guilt free drink. It’s also full of vitamins that are necessary for our bodies to stay healthy. Carrot juice is high in both vitamins A and C. Vitamin A is great for eyesight, tissue growth, and it helps to fend off bacteria. Vitamin C aids in the collagen production in your skin. Who doesn’t want collagen in our skin to keep us looking young? Wait, looks aren’t everything. Carrot juice is also very high in potassium, which is necessary for muscle movement. Finally, it’s not an old wives tale, when you drink carrot juice in very large amounts it can pigment your skin an extra hue of orange. Yes, we’ll all look tanner! Ok, looks are a little important.

Finally, if you can’t make it to “Garden Juice” you can purchase flash- pasteurized (not as fresh) bottled carrot juice from “Trader Joe’s.” It’s where I get my fix when I’m not downtown. Now, comes the most important question for us CrossFit girls. “Is this Paleo?”

Yes! Carrots are root vegetables, which are the major source of good carbohydrates on the Paleo diet. But like everything else in life, it’s best in moderation. I say go for 8-12 ounces of fresh carrot juice a day. It’s Sh!t CrossFit Girls Drink.

Coach Joy



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