Category: Paleo

LuRong Paleo Challenge

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Two weeks ago when I signed up for the LuRong Paleo Challenge I thought for sure I was going to be the only one from our affiliate participating. In hindsight I have no idea why I thought this. We have the most amazing community of people; we care about our health, we are fit, we want to be better, and more importantly, we care about each other. We have over 40 Fort Monsters competing in this 9-week challenge and I could not be more proud. People are going to make serious changes over the next two months. 

Each time I participate in a 30-day Paleo Challenge I feel amazing and see improvements in my performance and appearance and I always think, I wish I could keep going. The LuRong Challenge is the perfect opportunity to take things to the next level. I have been living the CrossFit/Paleo lifestyle for quite a while now and the thing I have realized is that I am a work in progress. Living in such a way that does not conform with the majority of society is challenging, but once you’ve been at it for long enough it becomes your “normal”. Normal is simply what you are used to. So I figure that the strictness of this challenge will become normal after a couple weeks. Breaking habits and changing behavior is one of the most difficult things to do in life. If we can successfully alter the way we behave and maintain that change we have set ourselves above others who say they want to change but never actually do anything; never actually put the work into making positive change. We have taken ourselves to a higher level.
Over the next couple months there will be ups and downs. There will be times when we feel weak and other times when we want to crush shit. No matter how we feel we can take comfort in knowing that there are 40 other people potentially feeling the same way. In those moments of weakness we can call upon our friends to build us up and inspire us to be better no matter how crappy we might be feeling. Sometimes we rely on others to take us to a higher level. 
Don’t get freaked out by the length of the challenge; don’t get down because you are in “scaled” and not “rx’d”; don’t think about the what-ifs. Envision your goals and what it will feel like to accomplish those goals over the next 9 weeks. Take this one day, or even one meal, at a time. YOU CAN DO THIS. WE CAN DO THIS. WE ARE CROSSFIT. WE ARE THE FORT CROSSFIT.


The Challenge Is Over. Now what?

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So the Paleo Lifestyle Challenge at The Fort CrossFit is over. You feel amazing; you’re crushing WODs, your body has changed, and you’re getting more sleep. WONDERFUL! But now what do you do? Keep going; go back to your old ways; try to stay on the wagon when you can? How do you find a balance between eating paleo and the temptations that will surround you in real life? In other words, how do you stick with it when you’re not in a competition; where will the motivation continue to come from?

I have a few suggestions and depending upon what kind of person you are, you might find some more appealing than others. Remember, figure out what works for your, find your balance. It might take some time – it’s a process.

Percentages of the Day
If you stick to the paleo diet 85% of the time, you will feel and look better. Dr. Loren Cordain said this when I saw him speak back in February and I agree. You will be much better off eating paleo 85% of the time than not at all. That last 15% can be used at your discretion. In this article, Mark Sisson talks about the 80/20 Principle. Don’t let perfect be the enemy of good. Every now and then we do challenges to eliminate the last 15-20% and usually end up feeling better and looking better as a result. We realize that those little things add up. We chose to add things back in wisely. This is part of the learning process.

Time Frame
This option might work well for those who lean more toward the “all-or-nothing” mindset. With this scenario, for example, you allow yourself to eat or drink non-paleo foods on Saturday nights from 6-10. This allows you to plan a dinner out or a night with friends knowing that you can choose to eat what you want and not feel restricted. Once 10:00pm rolls around, though, all bets are off, you’re DONE! These planned cheats work well for many people and it could be used to motivate your goal of staying strict the rest of the time.

Cheat Day
Some people use a whole day each weak to “cheat” on their diet. I tried this briefly and it does not work for me. I found that I would go way overboard and end up feeling like ass for 2-3 days as a result of the full cheat day. It was doing more harm than good and I was having trouble getting back on the wagon after eating such a large quantity of junk. This is when I began to realize that I am more of an all-or-nothing person. I guess it works for some people.

Use “Paleo” Cheats
If you’ve been eating paleo for an extended period of time you know how a bout of crazy cheating will make you feel – pretty dang terrible. I’m talking about a steady stream of pizza, beer, ice cream, soda, etc. You do your best to avoid those kinds of foods, but every now and then you really want something naughty. Usually all it takes to find a paleo replacement for a favorite treat is a simple Google search. So, if you want brownies, type in “paleo brownies” and about 10+ recipes should pop up. Get yourself some coconut milk ice cream and you’ll be good to go – brownie sundae “paleo-style”. You’ll get a substantial sugar spike, but much less than if you were to eat grain/gluten-filled brownies and dairy ice cream. My note of caution here would be to not get in the habit of having paleo cheats everyday. Maybe once a week, maybe! Once every other week or once a month would be much more favorable.

Some other observations about this topic:
Try not to allow your diet to become your obsession. Unless you are an elite athlete whose performance goals warrant being obsessive or a person whose livelihood depends on your body composition, an obsessive frame of mind will set you up for feelings of guilt and failure. There needs to be a certain level of commitment here, because if you were not committed to this lifestyle you would not stick to it; it’s a lot of work! It’s so worth it though, right?!

Over time you will learn your limits. I have been eating this way for almost 3 years and it’s taken me almost 3 years to understand what I can and cannot do. I tend to avoid gluten like the plague because it completely wrecks me. I get achy, depressed, and fatigued. I am a little more lenient with sugar and dairy, but my acne flares up if I go overboard with those. Over Memorial Day weekend, I drank alcohol (vodka and tequila and wine) on Friday, Saturday, and Sunday. The booze was my cheat, not the food. By the time Monday came around, I felt pretty crappy – tired and bloated. On Monday I made the commitment to get back on the wagon; I drank tons of water, took extra fish oil, and tried to eat a lot of good food. I have no problem getting back to “normal” because I know how much better I feel when I eat well, get enough sleep, and mobilize consistently. Also, when I am staring at a table of non-paleo foods, I literally think to myself, “If I eat that right now, how will I feel in 20 minutes?” I then weigh the options and consider whether dealing with the aftermath is worth the pleasure of eating whatever is staring at me.

I also keep my goals in mind. Although I am not an elite-level CrossFitter I feel an obligation and desire to be the best I can be. I know I will not reach this goal by cheating on my diet every chance I get. I also have body composition goals that will not be achieved or even maintained by constant slips. Additionally, I need to lead by example and continue to be my own n=1 experiment. I cannot in good conscience tell people they should be doing something when I don’t even do it myself.

Making the decision to “go paleo” is one you should be excited about. There will be ups and downs as you navigate conflicting information and opinions, and battle societal norms by going “against the grain.” Commit to fighting the good fight; stand by your lifestyle and be proud that you’re making healthy choices for your body. When it comes to moments of weakness, remember why you began this process in the first place. When you falter, forgive yourself and know that there are always people in your corner, waiting to catch you, and here to support you the whole way through.

Here’s to good food!

A Day in My (food) Life

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Since the Paleo Lifestyle Challenge is upon us, I figured it would be a good time post my food journal – with pictures! I’ve also answered some questions and attempted to explain things in a bit more detail at the bottom of the page. 

Early morning/pre-WOD | 1 fried egg, 1/2 apple, coffee with coconut milk (from can)
Post-WOD | Egg white protein shake (1/4 c protein + 8oz. almond milk)
Late morning/Early afternoon | 3 eggs scrambled in coconut oil with spinach, more coffee with coconut milk
Late afternoon | 2-3 cups kale salad, 3-4oz. roasted chicken, toasted slivered almonds
Night | Fish Tacos with chipotle slaw and avocado
QUESTIONS & EXPLANATIONS
  1. How much protein and fat? This has taken some time to experiment with, but I have learned how much protein and fat I need at each meal to not feel super-hungry between meals. Typically it’s 3-4oz. protein and as far as fat goes – I cook my eggs in coconut oil and add olive oil and nuts/seeds to salads. Also, the canned coconut milk I add to my coffee is a good fat source. Occasionally I will add avocado to whatever I am eating. I add fat based on the leanness of the protein; leaner meat = add more fat.
  2. How much carbohydrate? Like the protein and fat, I have played around with how much carbs (fruits and veggies) I eat daily. It usually depends on my workout schedule as I will try to have a little bit more carbs on the days I work out. Most of my carbs are consumed after I WOD. 
  3. Where are the snacks? I don’t feel the need to eat snacks between meals because my meals are large enough to sustain me until the next meal. If I feel hungry to the point of needing to eat before my next meal it usually means I didn’t eat enough protein and/or fat at the previous meal. If I snack it’s usually some veggies, a few nuts, and some meat. If I want a treat I will sometimes buy a Larabar. 
  4. Egg white protein/Post-WOD nutrition. The almond milk I mix with my egg white protein is NOT paleo, but it is delicious and makes me happy. The almond milk and coconut milk that come in the cartons is very processed, some are flavored, and most contain sugar. Anyway, I mix 4 oz. of Silk Chocolate Almond Milk with 4oz. of vanilla or plain almond milk. I eat this because I work out at 8am and coach at 9am. It’s really easy and convenient to mix a shake, drink it, and move on. Ideally, I would eat REAL FOOD (protein + carbs) after I work out. It’s really important to take in protein and carbs after a WOD. Suggestions for post-WOD meal: apple sauce, hard-boiled eggs, roasted chicken, banana, sweet potato.
  5. Eating before the WOD. Since I typically WOD in the morning I don’t have enough time to eat a full meal, but I do make sure to eat a little bit of protein and carbs before the workout. Usually that’s a fried egg and half a piece of fruit. I give myself at least one hour between eating and wodding. I used to WOD in a completely fasted state and it just wasn’t working out. I felt weak and lethargic. It means getting out of bed a little earlier, but I’ve seen improvements in performance and how I feel since adding the pre-WOD meal. Other suggestions for pre-WOD meal: apple sauce, hard-boiled eggs, roasted chicken, banana.
  6. Hydration! Drinking fluids is really important, especially if you’re more active. Water is pretty much the only thing I drink daily (besides coffee which contributes to fluid intake, but can dehydrate you). Being dehydrated can increase feelings of hunger, negatively affect physical and mental performance, and sap your energy. I drink at least 2-3 liters of water per day. I use a 1-liter bottle so I know that I need to get through at least 2 of those to be on track. I also really enjoy seltzer water, especially the mandarin flavored one from Hannaford. It’s a good idea to make water your beverage of choice. If it’s boring to you add some lime or lemon slices.

Note: This is what works for me. This is what I do, but it’s definitely not a one-size-fits-all deal. You have to treat yourself as an experiment and play around with what works for your body. I journal my food all the time so I know how what I eat affects me. 

Paleo Lifestyle Challenge

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I thought it would be appropriate to post about the upcoming Paleo Lifestyle Challenge since this will be a first-time experience for many gym members. Please don’t be intimidated by the challenge. This is purely a chance for you to improve yourself. I guarantee that if you take advantage of this opportunity you will see positive changes in how you look, feel, and perform. 



Remember that Paleo is not a diet in the way we have been conditioned to think of the word “diet”. Paleo is a way of life that aligns us more with the way we are genetically programmed to be. When we remove foods from our diet that are known to cause inflammation, stomach discomfort, and other undesirable effects we see how much better we can feel and perform. An added bonus is that we usually end up looking better, too. When we learn to go to bed when our bodies ask us to and sleep in pitch black rooms, and try to limit the stress we feel from daily life, we will begin to value our health a little bit more. 


I have been “eating paleo” for over two years now. Believe me, my choices and habits are  not spotless. Each time a challenge comes along I use it as exactly that – A CHALLENGE! During the last challenge my goal was to eliminate chocolate. Another time I did a month of no alcohol at all. Both were difficult, but I made it happen, and saw awesome changes. I also learned that the world wouldn’t end if I didn’t have my chocolate or my wine. The feeling of accomplishment was great.


Some things I hear a lot around challenge time…

  • I already eat Paleo, so why should I do the challenge?

With nutrition, like CrossFit, there is always room for improvement. Our clean eating habits are continually evolving. Take a minute to remember the basic tenets of paleo eating and ask yourself if there is anywhere you could make improvements. I would be willing to bet you could find something if you tried. Maybe it’s eliminating milk or sweetener from your coffee and learning to enjoy it black; cutting back on the paleo treats; perhaps making more informed choices when it comes to produce or protein? Do you really know where your beef comes from; are you sure that fish is wild caught? Hmmmm…I have you thinking, right?

  • I’m new to this Paleo “thing”, so I’m not sure I can do it.

This is the best time for a challenge. Kyle and I are here to help you along the way. If you have questions you can call, email, or text us and we’ll get back to you. Or ask us at the gym. This is also an opportunity to talk with other Fort Monsters about their experiences; share recipes; fight cravings together; talk about “cheating”; whatever. Learning about clean eating and trying new things takes practice, like anything else. Why not try it while it’s on everyone else’s minds too? We won’t let you fall. Plus, you have a chance to win some great prizes. Newbies always have amazing results.  

  • I’m going on vacation, so I definitely can’t do it.

First of all, you should know that can’t is a four-letter word. I realize that vacation can be challenging and create a real barrier to clean eating. I get it, I’ve been on vacation. You’re not going on vacation for the whole month though, are you? If you are then that’s awesome, I hope you’re going to one of my dream locations (Fiji? Italy?). No, you say? Well then, a long weekend or a week away should not derail you for an entire month of eating. Kyle and I have set up a point system that allows you to earn a substantial amount of bonus points. You can even have one drink (red wine or tequila) each day with no negative consequence if you’d like! It’s all about choices here. It’s my experience that if I make better choices while on vacation I feel better in general and enjoy the vacation more. Especially if I’m going to be in a bathing suit the whole time. But that’s just me…

  • My weekends are tied up with my kids’ activities and I am always on the run.

This one is similar to the vacation thing above. When I was in grad school I spent pretty much every weekend in the library. Oregon State has a very nice library and even a food/cafe area. I bought A LOT of espresso there, but not a lot of food. It would have been much easier to not lug a cooler bag of healthy food from my apartment to campus, but I would have felt like crap eating bagels and peanut butter and jelly sandwiches from the library cafe. Not to mention I would have spent a lot more money. I would cook in bulk so I would have leftovers for those times I had to bring my food with me. If I find myself in a situation where I haven’t planned and brought my owns meals/snacks, I make the best choices I can or I don’t eat at all. A little intermittent fasting never hurts. 


This post is not meant to guilt-trip anyone into participating in the challenge, it’s totally up to you. But one month of your life is a very small amount of time in the grand scheme of it all. As your trainer I love nothing more than to see you succeed, particularly when it’s with something you didn’t think you could do. I literally get choked up when I see that look of pride and grit and hard work on your faces. You CAN do this. I’ll be here to cheer you on. I’ll be participating in the challenge also. I’m tightening up on my portions, focusing on getting a lot of protein, and not eating dark chocolate or paleo treats. The booze is a gray area at the moment, but chances are I’ll get strict about that too.


One month! I am pumped! Cheers to getting back to our caveman roots.


Here is a great example of things to pack on a road trip. ALL PALEO-FRIENDLY!
ideas for traveling and packing on the paleo diet


PS…Our friends over at CrossFit New England are also embarking on a spring Paleo Challenge. Read these great words of wisdom from one of their members. Good stuff.

Recipe: EPIC Mealtime

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Let me introduce you to one of my favorite go-to recipes, as Kyle and I dubbed it, “Epic Mealtime”. It needed a name that accurately captured its amazing flavor and level of satisfaction I would feel after eating it. Hence, EPIC! It is ground pork, bacon, apples, cinnamon, nutmeg, and salt & pepper. It’s amazing and versatile; you can add raisins, walnuts, sweet potato; you can omit the bacon; whatever – go crazy! Any way you make it, it’s so yummy for breakfast, lunch or dinner.

Ingredients:
1 or 2 pounds of quality ground pork
1 package of quality bacon
1 apple for each pound of meat
2 Tbsp cinnamon
1/2 tsp nutmeg
salt & pepper
Optional: sweet potato, raisins, walnuts
Instructions:
1. Heat large skillet and add coconut oil.***
2. Dice 1 apple per pound of meat.
3. Add apple to hot skillet, sprinkle with cinnamon, dash of nutmeg, and pinch of salt. Mix.
4. Remove apple from the skillet when it begins to soften. Use personal preference on how long to cook the apples. The longer they cook, the sweeter they’ll be.
5. Add ground pork to skillet and let it brown. Break it up into small pieces and season the meat with cinnamon, salt and pepper.
6. When the pork is just about cooked all the way through, add apples, bacon, raisins, and other optional ingredients. Mix well. Let the flavors meld as the meat cooks all the way through.
7. Serve and enjoy.
***If adding bacon: cut bacon into small pieces and cook it until crispy in the skillet BEFORE cooking anything else. Let bacon drain on a paper towel. Pour excess bacon grease from skillet, leaving some in the pan to saute the apples and pork.