FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

Good Food!

I have been eating clean now for 2 years and I think back now and wonder why I ever thought that the way I used to eat was okay. In college I remember surviving off of $400 a quarter and eating pizza rolls and Mt. Dew. If I tried that today I’m sure I would most surely not be able to do these workouts and a small possibility that they would kill me. There are so many people who don’t understand the link between nutrition and health, preventing disease is something is left to the scientists. Your day-to-day emotions and energy are fueled by the food you eat. Cravings for things like sugar are often imbalance in nutrition. Here is a good interview from the Paleo Cookbook, read here.

“The most common cause is simply not eating often enough, when your blood sugar drops, cortisol goes up and that will trigger sugar cravings. Also, when your blood sugar drops, you can get depressed immediately, that will also cause you to reach out for sugar to counter balance that since sugar induces a serotonin response that makes you feel good. That’s also why so many people are addicted to sugar, they don’t manage their emotions and end up eating sugar cause it numbs them out.”

There are so many amazing food options out there and recipes that make you think why would you really ever want to eat that drive thru stuff ever again. Sure it’s takes some time and is by far less convenient. But when you cook for yourself its rewarding and delicious. Take a small bit of time and make a meal for you and someone else. Eating is fun, so do it. Just be smart and informed about what you put in your body, you only get one.

Check Out These Recipes –

Bacon Chicken Avocado Salad

  • 1/4 pound bacon, or 4-5 slices, cut into 1/2 inch bits
  • 8 boneless, skinless chicken thighs, chopped into 2 inch pieces, seasoned with salt and pepper
  • 1 avocado – peeled, pitted and cut into 1-inch chunks
  • 1 head romaine lettuce, chopped
  • 1/4 cup chopped red onion 1/2 cup chopped walnut 1 apple – cut into 1 inch chunks (optional – but delicious)

Balsamic Apple Vinaigrette

  • 1/4 cup balsamic vinegar
  • 2 tablespoon apple cider
  • 1 shalot, minced
  • 2 cloves garlic, minced
  • 1 teaspoon mustard
  • pinch salt
  • pinch black pepper
  • 1/3 cup extra virgin olive oil

Mix all ingredients except olive oil (using a whisk, food processor, or blender). Slowly add in olive oil drop by drop to make an emulsion (like you would when making mayo) until it is all incorporated.


And now for Desert! –

Orange Banana Dessert Recipe

  • 1 large banana (30g carbs)
  • 1 tbs coconut oil
  • ½ orange, juiced (10g carbs)
  • 1 tsp honey (6g carbs)

Cut banana length wise and then in half. Place in heated fry pan with coconut oil and fry each side 3-4 minutes or golden brown. Place orange juice & honey in separate pan, simmer for 2-3 minutes, leave to cool lightly. To serve, place bananas in a bowl and drizzle the orange syrup over the top. Optional – Garnish with cinnamon, vanilla powder, berries or shredded coconut!

Small caveat – This is not a everyday desert thing. More of a once a week thing , especially if your goal is weight loss. Remember the Primal Blue Print Carb Curve:


Recipes from Marks Daily Apple & Healthy Urban Kitchen

WOD: 4 rounds

  • 400m Run
  • 12 Front Squats
  • 24 Double Unders
    • Level III – 135/95
    • Level II – 95/65, 3 x’s Single Unders
    • Level I – 45/35, 2 x’s Single Unders

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