Sugar-Free Cinnamon Toasted Almonds

Thank you Emilia for sharing this great recipe from Nutrition by Shoshana. I'm headed to Michigan tomorrow to visit my family and I'm always looking for a healthy snack to travel with. Emilia's suggestion is to double or triple the cinnamon. My suggestion is to use coconut sugar and consider using less than the suggested 2 tablespoons.


  • 2 cups raw almonds
  • 1/4 cup Splenda or 2-3 tablespoons Stevia
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1 large egg white


  1. Preheat the oven to 250 degrees F.
  2. Line a baking sheet with parchment paper or aluminum foil.
  3. In a medium bowl, whisk the egg white lightly.
  4. In a medium bowl, combine the splenda, cinnamon and salt with a fork.
  5. Add the almonds to a large bowl. Pour the egg white over the almonds and using a rubber spatula, stir to coat evenly.
  6. Add the powdered ingredients to the egg white coated almonds and stir with a fork to coat the almonds well.
  7. Spread the almonds out onto the lined baking sheet. Make sure the almonds are in one layer to ensure even cooking.
  8. Bake in the oven for 4 minutes. Take them out and stir on the sheet. Bake for another 4 minutes. Stir again once more and then cook for another 1-2 minutes.
  9. Allow almonds to cool before storing in an airtight container for up to 4 weeks. Note: almonds will brown and dry as they cool.

Coffee cake banana bread

Coach KK headed back to work last week and was looking for some healthy snack/dessert ideas. She made this over the weekend and it was outstanding. We ate it warm for dessert on Saturday and with our coffee for breakfast on Sunday. Please keep in mind that just because it is "Paleo-ish" doesn't mean you can eat unlimited amounts. 
  • 3 brown bananas, mashed
  • ¼ cup maple syrup
  • 1 teaspoon vanilla extract
  • 3 eggs
  • ½ cup almond butter (or other nut/seed butter)
  • ¼ cup coconut flour (we used cashew meal)
  • ½ teaspoon baking soda
  • ½ teaspoon baking powder
  • 1 teaspoon cinnamon
  • pinch of salt
For the toppings
  • 4 tablespoons (1/4 cup) grass fed butter, at room temperature (or coconut oil)
  • 1 tablespoon coconut sugar
  • 2 tablespoons almond flour
  • 1 teaspoon cinnamon (consider using a little more)
  • ¼ cup pecans, crushed
  1. Preheat oven to 350 degrees. Grease an 8.5×4.5 baking dish with oil then line the middle with parchment paper. It will make it easier to remove from the pan without it coming apart.
  2. In a large bowl, mix together bananas, maple syrup, vanilla extract, eggs, and almond butter.
  3. Then add coconut flour, baking soda, baking powder, cinnamon and salt and mix well.
  4. Pour batter into baking dish. Place on a baking sheet.
  5. In a small bowl, add butter, coconut sugar, almond flour, cinnamon, and pecans. Use your hands to mix the toppings together.
  6. Place chunks of the toppings all around the top of the banana bread mixture.
  7. Place in oven to bake for 50 minutes.
  8. Remove from oven, place on cooling rack and let rest for 5-10 minutes before cutting and serving.

One Week Nutrition Challenge!

Summer is almost over and most of us are getting back to a more normal routine with kids going to school and summer vacations in the rearview mirror. This is the perfect time to do a series of one week nutrition challenges.

This first week will be pretty easy for most of you. What we are asking you to do is drink 1 GALLON of water every day for 7 days. In addition to a gallon of water, we also want you to not drink anything other than coffee or unsweetened tea. This means no juice, no soda, and most importantly no alcohol. I think many of you will be surprised at the difference this makes in how you feel and how you perform in the gym. Drinking water is one of the most important things we can do for our health. 


A Week of Meals: Saturday

Breakfast 0900: 2 eggs, 4 oz bacon, handful of spinach
Post-morning WOD 1200: 6g BCAAs
Lunch 1300: 8 oz rotisserie chicken, 4 oz mashed potatoes, 4 oz corn bread, a few spoonfuls of tomatoe soup, a few bites of butternut squash w/ cranberries & onion
Snack: can't remember but I know I had something
Dinner 1830:r 10-12 oz chicken chili with corn, beans, mushrooms, 4 oz corn bread, coconut cashews from Trader Joes (amazing but not so paleo), two 12 oz Sam Adams beers

A Week of Meals: Friday

Shit... we ran out of food... kind of... didn't have time to cook last night because of the holiday party so I did not have a lunch prepared. Lucky for me the good folks at Bombay Spice had dropped off some samples yesterday. The food is good and seems healthy but definitely not enough protein. That is my biggest complaint with fast casual type places.

Breakfast 0600: 2 eggs, 2 oz sausage, 2-3 oz sweet potatoe, arugula
Post-morning WOD 1000: 6g BCAAs
Lunch 1100: Chicken bowl from Bombay Spice + 1.5 eggs
Snack 1500: 1/2 meal from Bombay Spice (3-4 oz steak, mixed vegetables, white rice, sauce)
Dinner 2100: 8-10 oz chicken thigh, 6-8 oz of broccoli carrot cauliflower mix, 2 large spoonfuls of homemade nut butter, 15-20 dark chocolate chips

* I didn't add protein to my post WOD shake because I thought I was eating right away. Dumb move. Forgot I didn't have any great lunch options at home ready to go. 

A Week of Meals: Thursday

The dreaded holiday party... even though I was not invited, my spouse was hosting so my schedule was thrown off. Here is how it all went down.

Breakfast 0600: 2 eggs, 2 oz sausage, 2-3 oz sweet potatoe, arugula
Post-morning WOD 1000: Shake w/ 6g BCAAs & 25g whey protein
Lunch 1200: 10 oz tuna salad, 2 small yukon gold potatoes
Snack 1700: 1/2 meal from Bombay Spice (3-4 oz steak, mixed vegetables, white rice, sauce)
Dinner 2100: 8-10 oz garlic pork, 6-8 oz of macaroni & cheese, 2 bacon wrapped dates, 6-8 golden wafers w/ pumpkin dip

* Not perfect but not bad either. Had a good training session in the morning and lifted (10x3 push press) at night because I knew I was gonna go home and eat holiday party leftovers. Shout out to the women of Magna... damn good food.

A Week of Meals: Wednesday

Breakfast 0800: 2 eggs, 2 oz sausage, 2-3 oz sweet potatoe, arugula
Snack 1030: 1/2 large apple, 3 large spoonfuls of homemade nut butter
Lunch 1200: 12 oz pulled pork w/ bbq sauce, 1 small cornbread muffin
Snack 1830: 12 oz whole milk, 2 chocolate Laughing Giraffe snackaroons
Dinner 2000: 8 oz turkey breast, 6-8 oz of mashed cauliflower w/ butter, 5 oz greens sauteed w/ bacon grease and garlic seasoning

* We eat a lot of greens with just bacon grease and garlic. If we have time we prefer fresh garlic but most nights we get by with the garlic salt seasoning from Trader Joes. We use lots of different types of greens. Tonight was the 10 oz bag of Swiss Chard from Trader Joes. I will try to post a pcture of the bag tomorrow. Cheers.

A Week of Meals: Tuesday

Some training weeks are better than others and I can already tell that this is going to be a good one. Lots of people in the gym and lots of motivation to work hard after a holiday week.

Breakfast 0600: 2 eggs, 2 oz sausage, 2-3 oz sweet potatoe, arugula
Post-morning WOD 1030: Large bowl of meatsauce, with wilted kale, 4 oz white potatoes
Lunch 1500: 6 oz wine country chicken salad from Trader Joes
Post-evening WOD: 8 ounces whole milk, 25 whey protein
Dinner 2030: 12 ounces beef roast with onions, garlic, and 4 oz white potatoes, 1/2 an avocado

* Not the best day of nutrition, but not the worst either. Food quality was good but I probably did not eat enough. I have really been focusing on meal timing so the meals following the WODs are always my biggest meals. The other meals are smaller, almost like snacks. 

A Week of Meals: Monday

Thanksgiving is over and for most of us that means its time to get back to eating clean and earning our cheat meals with brutal WODs or double days. I say most of us because there are a few proud #purplepeople who do not depart from their nutrition plan no matter what the holiday.

In an effort to give you more insight on my nutrition and more meal ideas, I will be posting my food for this week here. I figure it is only fair since I have asked most of you to keep a food log at some point in our relationship. 

This post comes with one huge disclaimer - the closer you are to your fitness goals, the more leeway you get with nutrition. My fitness goals and workout schedule allow me to eat a little more freely than someone with an office job who only gets to WOD 3 times a week.

Breakfast 0600: 6 ounces of leftover ham and an apple muffin
Post-morning WOD 0930: Shake w/ 1 scoop BCAAs & 25g whey protein
Lunch 1200: Steak Burrito w/ guacamole at Whole Foods
Snack 1400: 4 oz greek honey yogurt from Trader Joes & 2 large spoonfuls of homemade nut butter
Snack 1800: 8 oz whole milk & 2 handfuls of Laughing Giraffe granola
Dinner 2100: large bowl of meatsauce with wilted kale

* Meatsuace with wilted greens is a staple in our house. We probably eat some version of this at least once every week. A lot of times we add squash, either butternut or spagetti. Tonight we had it plain. Don't over complicate your meals. For this dish, put the sauce and a bag of greens in a big pot and cover it. Cook on medium while you brown the meat. Our preferred meat is 1lb of sweet italian pork sausage and 1 lb of hot italian pork sausage (both from Sprouts). Once the meat is cooked just past medium rare, add the whole pan including the juices to the sauce. Stir in the meat, turn down the heat, and let simmer for 5 minutes. This ensures the greens are soft and that the flavor from the meat gets picked up by the sauce.

** A word on carbs - if I know I am going to be doing a 2nd or 3rd WOD later that day, I try to eat a small to medium serving of carbs in the meal following my morning session. Today it was brown rice in my burrito. My preference for carbs post WOD is white potatoes but this is what I had access to today.

*** Finally, my normal breakfast is eggs with pork sausage, sweet potatoes, and greens (recipe here). I eat this almost everyday but I was busy (or maybe lazy) and did not make the normal 8x8 pan on Sunday and paid for it with today's breakfast. Knowing what I ate, I was shocked that my morning workout went as well as it did.

What's Holding You Back?

We are starting to get more and more questions about nutrition... which I think is huge step in the right direction. In an effort to distribute my knowledge efficiently (CrossFitters are all about efficiency), I would like to do a monthly post in Q&A format on nutrition. Things like, should I be taking a protein shake after my WOD (maybe) and where do you grocery shop (Trader Joes mostly). I will do my best to log the questions I get in person, but if you really want your questions included, please email them to
Let's start the discussion right now by saying this - YOU CAN'T OUT TRAIN A SHITTY DIET
Yeah yeah, I know I said the "S" word but sometimes I need to get your attention. I promise to put a dollar in the swear jar when I'm done with this post.
Many of you come to the box 3-5 times a week and your WOD times and strength numbers keep improving. However, after some initial body composition change, your "look better naked" transformation seems to have stalled. The first place you need to look is in your refrigerator. What does your diet look like. Are you eating Paleo? Do you even know what Paleo is? The nutrition section on our website is a great place to start. Paleo might not be the perfect diet for everyone but I believe the Paleo lifestyle of hunting, gathering and cooking real food like meats, vegetable, fruits, and nuts will do more for you than that extra mile before or after class. 
Email me your questions and I promise I will do my best to help you achieve your goals!
-- Coach BK

Omelet Muffins

I'm not one of those guys who posts pictures of my food to Facebook or Instagram. One reason for this is that I eat the same thing pretty much every day so people would get bored and stop paying attention. For example, I eat eggs and either bacon or sausage with greens every day for breakfast. If I work out in the morning, I mix in a 1/4 cup of oatmeal made with whole milk and almond butter. My pictures would get old really quick. In fact, I would probably stop taking pictures and just post the same one over and over again.

With the new baby, my morning schedule has changed a little bit. I no longer have time to leisurely cook breakfast while dreaming about Rich Froning and Annie Thorisdottir. I am sure this rings true for many of you as well... other than the baby part... and maybe the dreaming about Rich and Annie part. With that in mind, I want to introduce to you my new friend The Omelet Muffin. These omelet muffins do two things for me. First, they provide a quick and easy solution for breakfast. They have eggs, breakfast meat, vegetables, and leafy greens in them so I don't feel like I am sacrificing anything nutritionally for convenience. Second, they offer a built in form of portion control. The batch I made on Wednesday used 6 eggs, 6 ounces of sausage, and 3 strips of bacon. It produced 9 muffins so I know that 3 muffins starts my morning off with enough protein to make it to the next meal without my good friend "Hangry" making an appearance.

  • 6 eggs, whisked
  • 1/2 lb breakfast meat (any combination works)
  • 1 small sweet potato, shredded
  • 1/3 yellow onion, diced
  • Leafy greens such as spinach, arugula, or kale
  • 1 teaspoon salt
  • 1 teaspoon pepper


  1. Preheat oven to 375 degrees.
  2. Cook your breakfast meat in a hot skillet. I prefer combining meats, such as sausage and chorizo or bacon and sausage. Sausage should be cooked through and crumbled like ground beef.
  3. Dice up the onion and sweet potato. Be sure to cut the sweet potato into small pieces so it cooks soft. I have used a knife and cutting board as well the food processor. The shredded sweet potato from the food processor is fun but the cutting board is easier to clean.  
  4. Whisk the eggs in a large bowl.
  5. Add the cooked meat, onion, and sweet potato to the bowl with the whisked eggs. Then add the rest of the ingredients and mix all together.
  6. Line up your silicon muffin cups on a cookie sheet. (You have silicon cups don't you???)
  7. Cook for 18-22 minutes until the eggs aren’t runny. If you fill the cups full, be patient.
  8. Let sit for 10+ minutes before consuming or refrigerating.
  9. To reheat, microwave for 20-40 seconds.

Adapted from this recipe on PaleOMG. Please check out Juli's site but remember - just because it's paleo, it doesn't mean its good for you.

Tis the Season... for Pumpkin!

If you have been eating paleo for any length of time you know how versatile pumpkin is when cooking and baking. We have been making paleo muffins for the last 3 years and have always struggled with the consistency of the pumpkin ones. Sometimes we just deal with it because they are a nice change from the banana ones we normally eat. Well my friends, those days are over. Thank you to PaleOMG for rescuing us and making our crush on pumpkin even stronger.



Prep time: 10 mins
Cook time: 30 mins
Total time: 40 mins
Serves: 4-5
  • 1 medium banana (the browner, the better)
  • 1/4 cup pureed pumpkin (I used canned Pure Pumpkin)
  • 1/4 cup blueberries
  • 1/8 cup dark chocolate chips
  • 1.5 cups roasted unsalted cashews
  • 1 cup almond meal/flour
  • 2 tablespoons walnut oil
  • 2 eggs, whisked
  • 1 tablespoon raw honey
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon cinnamon
  • pinch of salt
  1. Preheat oven to 375 degrees.
  2. Pull out your handy dandy food processor. It will make life soooo much easier. Add your cashews to the food processor to grind down.
  3. Once your get a fine cashew meal, add your walnut oil while your food processor is still on until you get a cashew butter.
  4. Then add your peeled banana and pureed pumpkin to your food processor with your cashews. Turn your food processor on and let combine for a minute or so until you have a soupy paste. Taste it. It’s stupid delicious.
  5. Now in a large bowl, whisk your eggs, then add your cashew/banana mixture along with almond meal/flour, baking soda and powder, honey, vanilla extract, cinnamon, and salt. Mix to combine until you get a batter.
  6. Now fold in your blueberries and chocolate chips.
  7. Grease a bread pan with some coconut oil. I used a loaf pan that was 9.3×5.2 inches (weird numbers) and it worked well. You could use smaller for taller loaf of bread, just may cook differently. WE MADE MUFFINS WITH OUR SILICONE MUFFIN CUPS.
  8. Pour batter into your greased loaf pan. Place in oven and bake for 25-30 minutes or until bread is cooked through and the top of your loaf has a bit of a “crisp” to it. WHEN MAKING MUFFINS, COOK FOR 16-18 MINUTES.
  9. Let bread cool for about 10 minutes.

Be careful how many blueberries you add, it can get a bit too moist if you’re not careful. Be careful how many chocolate chips you add or it becomes less healthy.


Those Last 5-10 Pounds

Making a lifestyle change with regard to nutrition is a challenge. For me, giving up cereal for breakfast and sandwiches for lunch, as I made the switch to an 80/20 paleo lifestyle, took a conscious effort. However, those bigger changes seem much easier now that I confront what I need to do to get the number I want to see on the scale. It's those last 5-10 pounds and the little nutrition things here and there that are posing a problem.

The words "just because it's clean or paleo does not mean it is good for you" ring in my ears. It's not that Steph's delicious oatmeal casserole is bad for me; it's that eating it every morning for a week is probably not going to get me back to my pre-baby playing weight. And as easy as it is for me to rationalize and make arguments in favor of paleo pancakes and paleo dessert, those will not get me the results I want either. So as always, it comes back to balance and honesty. How badly do I want that number on the scale versus how badly do I want dessert? What am I willing to give up, a few cheats or a few pounds? It's a struggle to find a balance between what makes me happy when I look in the mirror and a nutrition lifestyle that still allows me to enjoy life. It's time to be honest with myself about what I am eating and my goals.

-- Coach Katie

Gallon Challenge: Wrap up

We came, we saw, we drank... and peed... a lot. Our goal was to drink 300 Gallons in 4 weeks and despite falling a little short of that goal, we are still going to be donating 40 cases of water to St. Joseph the Worker. We are able to do that because of the generosity of Lydia Nguyen. Many of you know Lydia as Rob Chelle's lovely wife but she is also a successful realtor. Lydia approached us during the Gallon Challenge and offered to match our donation case for case. The next time you see her in class please be sure to thank her.



As we move forward past our 4 week challenge, we thought it was important to remind you that our program is a lifestyle and not a fad diet. We do challenges to help motivate you to change your life and not just do something for 4 weeks in an attempt to win a date with Rob Brooks. Many of you picked up a new healthy habit, but some of you trailed off after the first two weeks and went back to your old ways. Our 30 day Paleo Challenge was meant to re-focus your diet and show you the eating healthy doesn't mean just grilled chicken and broccoli. The Gallon Challenge was meant to create a habit of drinking more water and less juice, soda and booze. Drinking a gallon of water has the added mobility benefit of forcing you to get up to use the bathroom every hour or so. Sitting for extended periods of time is hard on your hips, back, and shoulders. Other benefits of drinking a gallon of water every day include:

  • Better Exercise: Drinking water regulates your body temperature. That means you’ll feel more energetic when doing exercises. Water also helps to fuel your muscle.
  • Less Cramps and Sprains: Proper hydration helps keep your joints and muscles lubricated, so you’ll less likely get cramps and sprains.
  • Lose weight: Drinking water helps you lose weight because it flushes down the by-products of fat breakdown. Drinking water reduces hunger, it’s an effective appetite suppressant so you’ll eat less. 
  • Relieves Fatigue: Water is used by the body to help flush out toxins and waste products from the body. If your body lacks water, your heart, for instance, needs to work harder to pump out the oxygenated blood to all cells, so are the rest of the vital organs, your organs will be exhausted and so will you.
  • Helps in Digestion and Constipation: Drinking water raises your metabolism because it helps in digestion. Fiber and water go hand in hand so that you can have your daily bowel movement.
  • Look Younger with Healthier Skin: You’ll look younger when your skin is properly hydrated. Water helps to replenish skin tissues, moisturizes skin and increases skin elasticity.
  • Feel Healthy and Be Less Likely to Get Sick: Drinking plenty of water helps fight against flu and other ailments like kidney stones and heart attack.
  • Good Mood: Your body feels very good and that’s why you feel happy.
  • Reduce the Risk of Cancer: Related to the digestive system, some studies show that drinking a healthy amount of water may reduce the risks of bladder cancer and colon cancer. Water dilutes the concentration of cancer-causing agents in the urine and shortens the time in which they are in contact with bladder lining. (full article here)



Blueberry & Raspberry Baked Oatmeal


1 cup old-fashioned rolled oats

1/4 cup chopped walnuts, divided

1/2 tsp. baking powder

3/4 tsp. ground cinnamon

Pinch of salt

1/4 cup maple syrup (get the real stuff)

1 cup milk (WHOLE!)

1 large egg, lightly beaten

2 tbsp. unsalted butter, melted and cooled slightly

1 tsp. vanilla extract

2-3 ripe bananas, peeled and sliced

1 cup blueberries or raspberries, fresh or frozen, divided



1. Preheat the oven to 375F.

2. Lightly grease a 2-quart baking dish. In a medium bowl, mix the oats, half of the walnuts, baking powder, cinnamon, and salt. Stir to combine. In a liquid measuring cup, combine the syrup, milk, egg, butter, and vanilla.

3. Spread the sliced bananas in a single layer over the bottom of the baking dish. Top with half of the berries. Sprinkle the dry oat mixture over the fruit in an even layer. Pour the liquid ingredients evenly over the oats.

4. Sprinkle the remaining nuts and berries over the top. Bake for 35-40 minutes, until the top is browned and the oats have set. Let cool 10 minutes before serving.

* This dish reheats  very well so make a pan and eat it for a few days. We like to add a splash of milk before reheating. This is a great compliment to bacon, sausage, eggs, or some other protein for a complete breakfast. 

Water, H20, Agua: Gallon Challenge

The summer sun is still beating down on all of us here in AZ.  Our summer is very much like winter in other parts of the country in that it produces changes in our lifestyle and activity levels. For CrossFit athletes, we run a little less but certainly still work just as hard.  Because of this, it is important that we take the necessary steps to protect our bodies with proper hydration.  The beginning of summer is a little easier to deal with in terms of hydration.  It's easy to be very conscious of the heat and we tend to take water everywhere we go. As summer continues and the heat feels “normal”, the lazier we tend to get with hydration and the more of a burden summer becomes.  With that in mind, CrossFit Magna has decided that this is the perfect time for a Gallon Challenge. Here's the scoop:

The Goal: 1 gallon of water per student per day
The Payoff: weekly prize drawings
The Payoff part Deux: 10 case donation to St Joseph the Worker for each 100 Gallons

The not so fine print: This challenge will last 4 weeks.  For each day that you drink a gallon of water, you will put your name in a hopper for a chance to win one of a handful of prizes including a $50 gift card to Four Peaks!  The hopper will be emptied after each drawing and there may be more than one drawing each week.  In addition to feeling and WODing better, we will also make a difference beyond our own bottles.  For each 100 gallons of water drank by all participants, CrossFit Magna will donate 10 cases of water to St. Joseph the Worker.  Summers in Arizona can be difficult to manage for all of us.  For the homeless, they can be deadly.  We feel like this is a great opportunity for the Magna community to support our greater Phoenix community.

And the Paleo Results are In!!!

Look Better Naked Challenge Winner:  Dave lost 16lbs, 1 1/4 inches off his chest, and 3 inches off his waist 

Accountability Challenge Winner:  Alexa and Andrea...both ladies turned in perfect 10's every day of the challenge

Congratulations to all of our challenge participants.  We have seen some great results.  We hope you have all become more aware of your diet and have used the last 30 days to figure out what changes you can sustain on a daily basis.  The note we received from one of your classmates is the perfect way to wrap this challenge up:

As we approach the end of the Paleo Challenge, I want to say thank you. You know what reservation I had going into this but its obvious your encouragement to do it anyway was exactly what I needed to do. I think its obvious the 30 days have paid off. I feel better than I ever thought was possible. I also understand maintaining 100% full-time is not impossible. What I will say is that I have learned that I will manage my "cheats" on a much grander scale now that I know what "clean" feels like. So thank you for challenging me to discover this. I hope others were able to self discover their possibilities. I had no idea what an impact the little things I allowed were making. I will certainly reevaluate my choices more carefully. 30 days has reset my "default" of what my diet is.

Now let's celebrate with yoga, wine and chocolate on Thursday at 6:30pm.  Friends and family are welcomed!

Paleo Coleslaw

Side dishes often pose the greatst challenge to people switching to a Paleo diet.  Many first making the switch are not use to the wide variety of vegetables that are available or the best way to prepare them. Here is an easy side dish that we found at Fast Paleo and made this weekend.  It makes a ton of coleslaw and lasts well in the refigerator.  You can smaple it for yourself if you are plannning to attend the BBQ on Saturday after the Jon North Olympic Lifting Seminar.


  • 4 cups shredded green cabbage
  • 2 cups shredded purple cabbage
  • 2 large carrots, shredded
  • 1 apple, shredded
  • 1/4 cup apple cider vinegar
  • 2/3 cup coconut milk (we used canned coconut milk)
  • 1/2 cup olive oil
  • salt and pepper, to taste
  • 1 tablespoon celery seed

Cooking Steps

In a large bowl, mix together green cabbage, purple cabbage, carrots, and apple. Set aside.

In a medium bowl, whisk together apple cider vinegar. While whisking, pouring in olive oil in a steady stream and continue whisking until it’s combined well. Season with salt and pepper. Pour dressing over the cabbage and mix well. Top the coleslaw with the celery seed and refrigerate for at least 1 hour.



Lemon Poppyseed Waffles

So its Sunday and at our house that means a full sit down breakfast. This morning we decided to try some traditional breakfast food all Paleo'd out. A big shout out to Juli Bauer and PaleOMG for this Lemon Poppyseed Waffle recipe. Check out her website for tons of great ideas to get you thru the next 28 days.

  • 1/2 cup almond flour
  • 1/3 cup coconut flour
  • 1/3 cup coconut oil, melted
  • 4 eggs, whisked
  • 2 lemons, juiced
  • zest of 1/2 lemon, or whole, whatever you see fit
  • 1-2 tablespoons raw honey
  • 1/2 teaspoon poppy seeds, or however much opium you want
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon baking powder
  • pinch of salt
  1. Turn on your waffle maker.
  2. Mix together all your dry ingredients.
  3. Mix together all your wet ingredients.
  4. Mix ALL OF IT together.
  5. Pour into waffle maker.
  6. Cook until done.

A quick tip here... make your own blueberry syrup by putting some fresh blueberries and a squeeze of honey in the food processor. You can also just put fresh blueberries or raspberries on top.

DISCLAIMER: These are fricking good... but as with everything, enjoy in moderation. Just because it's Paleo doesn't mean you can eat unlimited quantities of it! Happy Fooding!


30 Day Paleo Challenge Starts Tomorrow!

We have been talking about it for weeks and it is finally here. Tomorrow is June 1 and the first official day of our Paleo Challenge. Participant packets are available at Magna so pick one up today or tomorrow. We have created two categories to encourage all of our athletes to participate. The first category is for those of us who are looking to change our body composition. This is a good chance to get back to your old playing weight or fit back into those clothes that don't seem to fit anymore. The second category is for those of us who have fallen off the nutrition wagon for whatever reason. This category is more about getting back to eating clean and improving performance in WODs and in life. All students are eligible to participate and the winners will receive a Lululemon Gift Card. If you are participating in the Look Better Naked category, please have a coach record your weight and measurements today or tomorrow.

Rules of the Game
Challenge Dates: June 1st – June 30th
*June 9th is a free day if you attend the CrossFit Magna BBQ after the Jon North event

Category One - Look Better Naked:

  • Students must weigh- in with and have measurements (chest, waist, bicep, thigh, and calf) taken by a coach by the end of 6pm class on Friday June 1st
  • Winner will be determined by the greatest percentage change in weight and measurements

 Category Two - Accountability:

  • Students must sign-up with a coach by Friday June 1st
  • Participants will start each day with 10 points (3 points for each of 3 meals and one point for snacks)
  • One point will be lost at every meal for: grains, legumes, sugar, alcohol, juice or dairy. One point will also be lost for any snack containing any of the above
    • Example: Breakfast of eggs, bacon, black coffee and a bagel would be worth 2 points (one point lost for bread/grain)
    • Example: Lunch of sandwich with meat, bread and cheese would be worth 1 point (one point lost for bread & one point lost for dairy/cheese)
  • Students will be responsible for logging points earned each day when attending class at Magna
  • Whole milk is allowed
  • Oatmeal following a workout will be allowed
    • For example if you work out at 6am oatmeal with breakfast would be allowed; if you work out at 5:30pm you would lose a point for oatmeal consumed at breakfast or lunch

**    Students may participate in both categories
*** Please remember if you are trying to lean out whole milk and oatmeal should be avoided


Upcoming Events & Schedule Reminders

There will be Nutrition Q&A this Saturday at 11:30 followed by a very educational trip to Trader Joe's with Coach BK. See how our very own 3 Time Regional Qualifier shops and eats. We will cover eating to be stronger and eating to be leaner. This is a great chance to get your spouse, roommate, or friend involved in some of your healthy habits!

We will have Open Gym tonight from 5:30-6:30 and tomorrow from 5:00-6:00. Open Gym is a great time to make up a WOD from earlier in the week or work on a strength or skill that has been holding you back. This is also a good time to do some goal setting with a coach.

Finally, our Regional travel plans have been finalized. Regionals are May 4-6 in Castle Rock, CO. If you are planning on traveling to Colorado please let BK or Katie know ASAP.


Amazing Sweet Potato Dish

So I hesitate to post this because it is so good I'm worried you might overdose on it. I ate so much of this that my stomach hurt for the rest of the night! It is pretty darn healthy so I did not feel that bad about the glutony. You probably need to make a trip to the store, unless you have a pineapple, celery and goat cheese in your fridge but I assure you it is well worth it. Without further ado -

Sweet Potato Steaks with Chevre & Relish

pecans, celery*, pineapple, & orange chopped mixture from Cranberry Relish
2-3 forkfuls of goat cheese
dash of black pepper
liberal sprinkle of red wine vinegar
drizzle of olive oil
2-3 drops Creole mustard*
1 large sweet potato
*we used a few 1/2 tablespoon of regular mustard, finely chopped fresh pineapple, and the stalk of swiss chard instead of celery.  
Slice the sweet potato into 1/2 inch 'steaks' and roast in the oven (12-15 minutes at 450 on each side, seasoned with olive oil, sea salt and black pepper).  Mix the celery-pecan-citrus mixture with the olive oil, black pepper, red wine vinegar, and a cautious amount of mustard-- careful not to use enough to overpower everything.   Add the goat cheese and stir until it starts to blend, leaving a few crumbles intact.  Top the roasted sweet potatoes with the goat cheese-relish mixture and serve immediately. This pairs nicely with a nice big piece of red meat. We did lamb leg steaks but any red meat will do!
I found this on our go to site for healthy recipes The Foodee!


Tomato Cucumber Avocado Salad

It's Sunday which means it grocery shopping and meal prep day at our house. This salad is a great way to get your veggies and good fats (avocado & olive oil). It is easy to fix and because it is served cold, it makes a great option for lunch during the week. It pairs nicely with any large piece of meat!

12-16 oz of Heirloom tomoatoes
4-6 small Persian cucumbers
1 avocado
1 tablespoon Olive Oil
1 tablespoon Basalmic vinegar
Salt & Pepper

First off, you can make this salad any size you want. Just adjust your desired amount of tomatoes, cucumbers, you get the idea.

Chop up the tomatoes, cucumbers, and avocado. Place in a bowl and drizzle the extra virgin olive oil and balsamic vinegar to your liking. If you are using Heirloom tomatoes, we half or quarter the larger ones and throw the smaller ones right in the bowl. The measurements listed above are just a guideline. Use more or less, according to your taste. We add a generous pinch of salt and pepper. You can add fresh chopped basil or feta cheese chunks too if you like, but most of the time we prep and serve just like this.

It doesn’t look pretty if you try to keep it due to the basalmic and avocado, so we usually prep it right before I eat it. You could always use a lighter-colored vinegar, and then it’ll stay pretty longer.


Gluten Free Paleoish Bars

These bars make for a great afternoon snack or Lara Bar substitute.

1 cup old fashion oats
1/4 cup sunflower seeds
1/4 cup chopped almonds
1 cup any mix of chopped nuts (walnuts,peans,cashews etc.)
1 scoop vanilla protein powder
1 cup dried fruit of your choice, we use berries
1 tbs flax meal
1/2 cup creamy nut butter
1/4 cup blackstrap molasses
1/3 cup honey
1 tsp vanilla

Spread oats, seeds, and nuts on a cookie sheet and bake at 350 for about 10 minutes stirring half way through. In a separate bowl combine protein powder, fruit, and flax. When nuts,seeds and oats are done roasting pour into this bowl and mix.

In a small sauce pan over medium heat combine nut butter and remaining ingredients. Stir for 2-3 minutes until mixture combines and begins to bubble. Then pour mixture into bowl over the other ingredients and mix. Spread mixture into a 8x8 pan covered with parchment paper. Use spatula to press flat. Refigerate for 30 minutes. Cut into desired size bars and enjoy. We portion our bars, package them in plastic bags, and store them in the refrigerator.

Photo (33)

2012.01.21 - Dinner

Ground Turkey and Butternut Squash

We needed a fresh idea for dinner tonight and had 1 lb of ground turkey and a butternut squash left over from our week of cooking. We found this clean recipe and decided to fix it for dinner tonight. We are so sure it will be a hit we decided to post it while we were waiting for it to cook. ENJOY!

Ground Turkey and Butternut Squash (Serves 4-6)

Chopping up a butternut squash takes time, but the result is very satisfying comfort food. (CrossFit Magna HINT: Trader Joes sells cubed butternut squash for $1.99!)

Prep Time: 20 minutes
Cook Time: 60 minutes


1-1.5 pounds of ground turkey
One large butternut squash (2 bags of pre-cut from Trader Joes)
One medium sweet yellow onion
Red chili powder
Balsamic vinegar
Garlic powder
Black pepper

In preparation:

Preheat oven to 350 degrees. Peel butternut squash (takes about 15 minutes). Slice squash in half from stem to end rather than across the diameter. Scoop out seeds and soft insides. Cut squash and onion into bite-sized pieces.


Add ground turkey and chopped vegetables to a mixing bowl. Add a nice dusting of black pepper, garlic powder, and salt. Add 1/2 teaspoon of red chili powder. Mix all ingredients thoroughly and then transfer to a casserole dish. Splash balsamic vinegar over the top. Cook covered for 60 minutes.


Italian Style Stuffed Bell Peppers

REMINDER: Nutrition Q&A Thursday 1/18 @ 5:30 pm

We are always looking for new and creative ways to use ground beef (turkey, buffalo, etc). Below is a paleo friendly stuffed pepper from our friends at The Foodee. For the full recipe and preparation instructions please visit


2 bell peppers
(I used yellow but any color is fine)
1 Tbsp bacon grease or coconut oil
1/2 large onion, diced
4 cloves garlic, pressed or chopped
4 small tomatoes, diced
(or use 1/2c canned diced tomatoes)
1 lb grass-fed ground beef
(or lean conventional ground beef / ground turkey)
6 Fresh basil leaves, finely chopped
2c Baby spinach, finely chopped
sea salt – to taste
black pepper – to taste
hot sauce – optional, as garnish
extra basil leaves garnish

(click HERE for preparation instructions)


Herb Grilled Pork Chops


We eat a lof of Pork at our house so we are always looking for new ways to cook and season. Our friends at The Foodee turned us on to this recipe over at The grat thing about this recipe is that it is all ingredients we normally have at our house (thanks for the lemons Lex!).

We have had good luck cooking pork chops without drying them out. The recipe below suggests searing and finishing with chicken broth. I would try to cheat this before taking the extra step. Sear the pork on each side for 2 minutes and then throw the whole pan in the oven @ 400 degrees. If you are only fixing 2 chops, 6 minutes might be enough. Speaking of enough... here's the recipe!

Serves 2

2 x 6 oz organic/grass fed pork chops
1/2 cup low sodium organic chicken broth

2 tbsp fresh rosemary – chopped
1 tbsp wholegrain mustard
1 lemon – zested
2 cloves garlic – minced
1/4 tsp salt
1/4 tsp pepper
1/4 cup olive oil

Mix all marinade ingredients together and toss pork chops to coat. Cover and refrigerate for at least 2 hours up to overnight.

To cook, remove from fridge 1 hour before cooking to let return to room temp.
Preheat oven to 450°F.
Preheat grill (inside or out) on medium high for 2 minutes. Drizzle olive oil in pan and sear chops for 2-3 minutes each side until golden brown. Once seared remove to a foiled oven tray.

Pour 1/4 cup low-sodium chicken broth on to the tray so the liquid surrounds the chops and pop in oven for 7 minutes.
Let rest for 2-3 minutes once removed from oven. This lets the juices redistribute in the meat.

Serving Suggestion
: Saute Brussels Sprouts and Green Beans.

Click here for the full recipe.


Crock Pot Carnitas

Thank you to Matt and Jill Petersen for sharing this new recipe. Katie and I fix a crock pot recipe once a week to help deal with our busy schedule. We have already bought the pork and can't wait to give this one a try.


  • 3 lb boneless pork roast (shoulder or butt), cut into bite size strips
  • 1/2 c water
  • 2 minced cloves garlic or 2 tsp. garlic powder
  • 1 cup chopped onion
  • 1 tsp salt
  • 1/2 tsp each: black pepper; cumin; oregano; lemon pepper
  • 1/4 tsp cayenne


Combine ingredients in crockpot. Cook on high 1 hour, then low 8 hours. Remove pork with slotted spoon. Pour liquid into a nonstick skillet and boil down to about 1/2 c. Add pork and saute until browned.

Matt told me he skipped the saute part and it was still delicious. We are thinking fresh salsa and guacamole with some lettuce wraps. Give it a whirl and let us know what you think.

The full article/recipe can be found here!

Sundried Tomato Pesto Bacon Wrapped Meatloaf Rounds


I love Bacon as much as the next Paleo guy so I am always looking for new ways to incorporate it into my meals. I came across this recipe on one of my favorite sites - The Foodee. We have not made it yet but it is on our list and I have a short cut for you... Trader Joes sells a Sundried Tomato Pesto! That is great news for all of us busy folks who still want to eat healthy. The full recipe is as follows:

Sundried Tomato Pesto Bacon Wrapped Meatloaf Rounds
1/2 cup sundried tomato pesto, plus 1/4 cup for tops (see recipe below)
1 tablespoon chopped oregano
1 tablespoon chopped basil
1/2 tablespoon fresh thyme
1 teaspoon sea salt
1/4 cup yellow onion, diced
2 cloves garlic, minced
1/2 pound fresh grass-fed beef
1/8 teaspoon freshly ground black pepper
1/4 cup blanched almond flour
1 large egg
1/2 pound fresh ground veal
4 slices bacon

Sundried Tomato Pesto
3 cloves garlic
1/2 cup sun dried tomatoes (in oil if you can, rehydrate per instructions if dried)
1/2 cup fresh spinach
1/2 cup fresh basil (a small bunch)
1 tablespoon tomato paste
1/2 cup extra virgin olive oil
salt and pepper to taste

Add the garlic, sun dried tomatoes, tomato paste and herbs to your food processor and blend. Stream in the olive oil until the pesto comes together.  Add salt and pepper to taste.


Preheat oven to 375 degrees.

In a large mixing bowl, add veal, beef, almond flour, pesto, herbs, salt, pepper, onion,and garlic.  In a small separate bowl, whisk in the egg and add it to meat mixture.  With your hands or a spoon, combine the mixture until well incorporated.

Form mixture into 4 equal rounds and place on a parchment lined baking sheet.  Wrap bacon strips around each meatloaf round.  Top each round with additional sundried tomato pesto.

Bake for 40 to 45 minutes or until the meatloaf is cooked to desired doneness.