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

From the Blog

What a Weekend!

This weekend has been full of some great competition in the 2010 CrossFit Games – Fittest on Earth. I hope that some of you have had a chance to check it out online and see what all the fuss it about. I was really impressed with how the whole thing was put together and can’t wait til next year. Today will be the finals for the masters, affiliate, and individual events! Should be exciting!

This weekend also wraps up week 2 of our Paleo Challenge! Thanks to those that are sticking with it so far, you are doing awesome. For those that are doing it on your own or have fallen behind, great that you are still making effort and keep it up. Kelly has given up soda, awesome! Who else has made a change to their diet that was difficult? This week is generally the hardest for people. No Grains or Legumes! OMG you are saying, what am I going to eat?!” Let me first start off with the “why?”.

Legumes, other wise known as beans, cause most to have some gastric distress. We all have the uncle that at the family gathering has been known to clear out a room with grandma’s baked beans. Legumes are high in lectins, protease inhibitors and phytates. Protease inhibitors interfere with the absorption of proteins and can actually make protein deficiencies worse. Vegetarians often say that beans are a healthy alternative to meat if they are eaten with a complimentary protein. It’s really hard to get the right absorption of amino acids this way. Phytates have been shown to inhibit the absorption of minerals such as calcium, magnesium, iron and zinc. And if you were at the Paleo Seminar you know about lectins. They are link to many inflammatory and autoimmune diseases. Not to mention that if beans are eaten raw in high amount they can actually be poisonous.

Okay so the biggy now. No grains, so now what. If you are giving up grains for the first time find a friend that can hold you accountable. It’s not easy. You don’t have to give up your favorite foods you just have to modify them a little. Use almond meal or coconut flour, instead of bleach white flour. The Sweet Cheek Blog from CrossFit LA has some great breakfast recipes, cinnamon bun muffins, coconut blueberry cakes and banana pancakes (please substitute the agave nectar for honey). Remember though these are still not low carb, be mindful but still enjoy yourself now and again. It will keep you on the straight and narrow. When grains go people often have a hard time staying on track and finding things that they can eat. Your snacking will have to have a little more thought put into it. And apple with some chicken, try to mix a protein with a carb and toss in some nuts now and again. Do what works for you in this challenge. What makes you feel better. And you don’t have to be a 100% everyday. This is new to many of you, but we want it to be challenging and a learning experience. We want you all to succeed and be excited to eat these new foods. Starving and being miserable and bored with you food won’t get us to the end result we all want.

    • 1 large chicken breast
    • 6 pepperoncinis or Jalepenos
    • 3 strips of bacon
  • Cut chicken breast into 1″ cubes. Put the chicken in a large bowl and coat with olive oil, salt and pepper. Slice off the top of a pepperoncini and slice down the side. Put a piece of chicken inside.
  • Cut bacon strips in half. Wrap 1/2 of a piece of bacon around the pepperoncini-ed chicken. Spear about four poppers on a skewer. If using wooden skewers, soak them in water first to prevent them from burning on the grill.
  • Over medium heat, grill the poppers until the chicken is cooked through and the bacon is crisp, about 8-10 minutes a side.

– Want some thing to dip them in?

  • Homemade Ranch Dressing
    • 1 cup mayonnaise
    • 1/2 cup nut milk (almond, coconut)
    • 1 teaspoon minced garlic
    • 1/3 cup finely chopped fresh chives, parsley, and dill
    • 1 teaspoon celery salt
    • salt and pepper to taste
    • Whisk ingredients together.


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