Find your Back Squat 4 Rep Max

4 rounds for time of:
21 Pull-ups
21 Wall Balls, 20/14 lbs, 10/9 ft

Competition: Same
Performance: 14/10# Banded PU or Ring Rows OK
Fitness: 10/6# Banded PU or Ring Rows OK

What is macro tracking and should I be doing it?
By Trisha LeCompte

No doubt you've been hearing some buzz about macronutrients and you may be wondering if you should be tracking yours.  

FIrst, I'll explain what a macro program is all about and then we'll jump into some of the pros and cons of macro tracking. 

"Macro" is short for macronutrients which are proteins, carbohydrates and fats.  All foods are made up of some combination of macronutrients.  By tracking and targeting an individualized daily macro goal, you will be eating adequate amounts of food to help you perform better in the gym, build muscle and achieve your fat loss goals at the same time.  

If you are thinking about about getting started on a macro program, here are some of the pros and potential cons for you to consider.  

Awareness about your daily intake - if you've never been one to track your food, you might find yourself surprised at how much food you actually eat in a day's time.  Or, you may find that your new macro goals have you eating more food that you normally do and that you were actually under-eating.  By tracking your macros and hitting your targets on a consistent basis, you will gain so much awareness about the foods that don't have a place in your daily life and what foods you over-consume or under-consume.  This is valuable information and can help you build a sustainable plan that will keep you feeling good during your WOD's and loving your new athletic look.

Increased performance - having more energy for your WODs means you will be able to push yourself harder.  If you are under-eating the right type of carbs, you may not have the "ready" energy you need to really hit it hard during your WOD's. Inadequate protein intake could be keeping you from building more muscle so you can lift more.  
Quicker recovery - By taking in some quick carbs and protein immediately after your workouts, you can help minimize soreness so you can get back into the gym feeling fresh and ready to do it all again.

Body recomposition - Body builders and physique competitors have mastered this macro stuff for the sole purpose of showing off all of those hard earned muscles.  I think most of us long to look like we work out, right?  By eating the proper combination of protein, fat and carbs, you can change your body composition and it doesn't have to mean depriving yourself of your favorite foods or creating a massive caloric deficit that is unsustainable.  If fat loss is one of your goals, then a macro program is a great tool to help you get there. 

Tracking your food - I know, this sounds a lot like the first bullet point in the cons section and you're right, it is.  While tracking creates awareness of what you are eating, it can also be very burdensome.  A macro program will not work if you are not willing to commit to diligently tracking your food.  There are tools and methods out there that can help you do this fairly easily but it will still require some discipline on your part. 

Food neurosis - If you are someone who has had an unhelathy relationship with food in the past, weighing and measuring food could trigger some of those old unhealthy tendencies.  
You're just getting started - If you are just getting started on your health and wellness journey and are coming from a mostly sedentary background and your idea of a healthy meal is having lettuce and tomatoes in your Del Taco burrito, then you are probably not ready to jump into the world of tracking macros.  

I hope this gives you some good information to decide whether or not a macro program is right for you.  If you would like to learn more about a macro program that best fits your needs, feel free to contact me or Coach Martin as we have both been working with athletes here at the Forest.  

RECIPE: Chicken Bacon Ranch Casserole


4 min AMRAP:
400m buy in
Max Box Jump Overs 24/20''
Rest 1 min
4 min AMRAP:
400m buy in
Max Toes to Bar
Rest 1 min
4 min AMRAP:
400m buy in
Max Pistols

Competition - Scaled Pistols OK
Performance - 20/16'' - Toes as high as possible - Scaled Pistols or Air Squats
Fitness - 16/12'' - Knee Raises - Air Squats



  • 1 medium spaghetti squash (about 2½ pounds), cut in half
  • ½ pound bacon, cubed
  • 1 red bell pepper, diced
  • 1 yellow bell pepper, diced
  • ½ yellow onion, minced
  • 2 garlic cloves, minced
  • 1 pound ground chicken
  • 1 teaspoon garlic powder
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ¼ teaspoon cayenne pepper
  • 1 cup Primal Kitchen Ranch
  • 3 eggs
  • chopped chives, to garnish


  • Preheat the oven to 400 degrees F. Cut the spaghetti squash in half lengthwise. Place the squash cut side down on a baking sheet and bake for 30 to 35 minutes or until the skin gives when you press your finger to it. Remove the squash from the oven and reduce the oven temperature to 350 degrees F. Grease an 8x8 glass baking dish.
  • While the spaghetti squash cooks, place a large saute pan over medium heat, add bacon, and cook until crispy, about 10 minutes. Remove and set aside. You'll want to leave behind about 2 tablespoons worth of bacon fat to feel free to remove any excess once bacon has cooked. Add peppers and onion and cook for about 10 minutes, until onion is translucent.

Read More http://paleomg.com/chicken-bacon-ranch-casserole-video/


RECIPE: The Whole30 Cookbook Preview: Asian Beef Zoodle Soup


2 Rounds for time:
200m Sandbag Carry Bearhug (80/60)
10 Bar Muscle-Ups
200ft Farmers Carry (70/53)

Jumping Bar MU (Above Head)

Jumping Bar MU (Above Head)

Ring Rows + Banded Dips


2 tablespoons coconut oil1 small onion, halved and thinly sliced
6 ounces fresh shiitake mushrooms, stemmed and sliced
2 cloves garlic, minced2 teaspoons minced fresh ginger
5 cups Beef Bone Broth (page 285) or Whole30-compliant beef broth
2 tablespoons coconut aminos
2 teaspoons Red Boat fish sauce
1 teaspoon salt
2 medium zucchini
12 ounces boneless beef sirloin steak, thinly sliced across the grain (see Tip)
Fresh Thai basil leaves Fresh cilantro leaves Sliced green onion Sliced jalapeño
Lime wedges

IN a large pot, heat the coconut oil over medium heat. Add the onion and cook, stirring, until softened, about 2 minutes. Add the mushrooms and cook, stirring, for about 3 minutes. Add the garlic and ginger and cook, stirring, until fragrant, about 30 seconds. Add the broth, coconut aminos, fish sauce, and salt. Bring to a boil; reduce the heat to medium-low and simmer, uncovered, for 5 minutes.

Read More http://whole30.com/2016/12/whole30-cookbook-2/


The things I wish I knew going into my first Whole30

The things I wish I knew going into my first Whole30

Over the past few years, I have done several Whole30's.  Each time I completed a Whole30 I was able to understand a bit more about how certain foods affect me and more importantly, how I "use" certain foods as a reward or for stress relief.  This was all learned by trial and error and hopefully some of what I am about to share will help you get to the benefits of Whole30 faster.   



10 Rounds For Total Reps:
1:00 Burpees, jumping onto 45# plate
0:30 Rest
1:00 Row for Calories
0:30 Rest

Competition: Same

10 Rounds For Total Reps:
0:45 Burpees, jumping onto 45# plate
0:45 Rest
0:45 Row for Calories
0:45 Rest

10 Rounds For Total Reps:
0:45 Burpees
0:45 Rest
0:45 Row for Calories
0:45 Rest


Caramel Apple Pie Cookies Bars


For the crust

For the caramel

For the apples

  • 2 tablespoons ghee
  • 2 apples, cored and diced (make sure they are diced small for more enjoyable bites)
  • 2 teaspoons Primal Palate Apple Pie Spice
  • 1 tablespoon caramel sauce

For garnish

  • organic powdered sugar (optional)
  • mint leaves (optional)

Read More http://paleomg.com/caramel-apple-pie-cookies-bars-video/

RECIPE: Roasted Pumpkin Soup That Makes Turmeric The Star Of The Show


Find your Back Squat 8 Rep Max

For Time:
Strict Handstand Pushup
Alternate With
Rope Climb, 15' Ascent

Competition: L-Sit DB Press at 35/25# 5-3-1 Rope Climbs
Performance: L-Sit DB Press 2-2-2 Rope Climbs or 10-7-4 GTS
Fitness: L-Sit DB Press 7-5-3 GTS


With temps dropping, warm, creamy soups are calling my name.

This recipe marries roasted pumpkin (filled with vitamin A, fiber, and beta-carotene!) with creamy coconut and spices to create a filling dish perfect for a cozy night in, entertaining guests, or even a leftover lunch.

Turmeric ups the anti-inflammatory factor, too, which never hurts.

Vegan Roasted Pumpkin Soup

Serves 4-6 (depending on if it's served as a side or main dish)


  • 1 small pumpkin (sugar pumpkin)
  • 1 can coconut milk
  • 3 cloves garlic
  • 1/2 small white onion
  • 2 cups vegetable broth
  • 1-2 teaspoons fresh turmeric or turmeric powder
  • 1 teaspoon ground ginger
  • 1/2 teaspoon cayenne
  • 1 teaspoon cinnamon
  • 1/2 teaspoon cloves

Read More


RECIPE: All The Festive Flavors Of The Season Without All The Sugar


For time:
30 Box Jumps, 24/20 in
30 Chest-to-bar Pull-ups
30 Kettlebell Swings, 53/35 lbs
30 Front Squats, 115/80 lbs
30 Toes-to-bars
30 Push Press, 115/80 lbs
30 Deadlifts, 115/80 lbs
30 Wall Balls, 20/14 lbs
30 Burpees
30 Double Unders

Regular Pull-Ups
Barbell @ 95/65#

KB - 70/53#
BB - 135/95#
Triple Unders

BJ - 20/16#
Banded PU or RR
KB - 35/26#
Toes as high as Possible
BB- 65-75/45-55#
20 DUA or 60 Singles

BJ - 16/12#
Banded PU or RR
KB - 26/17#
Knee Raises
BB- 45/35#
30 Singles


Enjoying the flavors of the season doesn't have to mean indulging in unhealthful, sugar-laden drinks. Swap out your go-to treat with one of these drinks and you'll get all the heady nostalgia you associate with a mug of super-sweet cocoa without the crash. Sharing a nutritious holiday mug with your loved ones is a great way to celebrate the season and nurture healthy habits. Cheers to that!

Christmas in a Cup

Serves 1


  • 2 to 3 bags black tea
  • 2 pods black cardamom
  • 5 to 6 pods green cardamom
  • 1 teaspoon fennel seeds
  • 1 teaspoon caraway seeds
  • 5 cloves
  • 1 cinnamon stick
  • thumb-size ginger peeled and roughly cut
  • almond milk *optional


  1. Place the green cardamom, black cardamom, fennel, and caraway seeds in a mortar and grind the ingredients with the pestle.
  2. Fill your kettle halfway with water, adding the contents of the mortar along with the cloves, cinnamon stick, and ginger.
  3. Bring to a boil. Remove from flame and add black teabags.
  4. Let seep 5 to 8 minutes.


Read More recipes here http://www.mindbodygreen.com/0-27807/all-the-festive-flavors-of-the-season-without-all-the-sugar.html



12 Box Jumps (30/24″)
9 Power Snatch (115/80#)
6 Bar Muscle-ups

Jumping Bar Muscle (Above Head) or 3 BMU

Jumping Bar Muscle

6 Bar Rows + 6 Dips




  1. Preheat oven to 350 degrees F. Spread out sliced almonds and shredded coconut on a baking sheet and baking for 8-10 minutes, until coconut and almonds are slightly browned and fragrant.
  2. Place about ¼ cup of the toasted almonds and coconut into a blender along with all the rest of the ingredients and blend until completely smooth.
  3. Use a little extra honey to line the rim of 2 glasses then dip the glasses into the extra almonds and coconut. Pour shake mixture evenly in 2 glasses then top with extra almonds and coconut!

Read More here http://paleomg.com/almond-joy-protein-shake/



AMRAP 3: 21 Overhead Squats (95/65#) 21 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 18 Overhead Squats (115/80#) 18 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 15 Overhead Squats (135/95#) 15 Over-the-Erg Burpees Max Calorie Row Rest 3:00 AMRAP 3: 12 Overhead Squats (95/65#) 12 Over-the-Erg Burpees Max Calorie Row

See scaling options at gym


Serves: 5-6


  • ½ pound bacon, diced
  • 2 pounds beef stew meat
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • 8-10 sage leaves, minced
  • ½ yellow onion, minced
  • 3 garlic cloves, minced
  • 1 cup button mushrooms
  • 2 cups diced butternut squash
  • 1 bundle of poultry herbs (rosemary, thyme, and sage), wrapped in twine for easy removal later
  • a pinch of salt
  • 32 ounces of Pacific Foods Turkey Bone Broth
  • ½ cup red wine


  1. Place a large saute pan over medium heat and bacon to cook until crispy. Remove and set aside. To the hot pan with bacon grease, add the beef stew meat and sprinkle with garlic powder and salt. Brown on all sides, about 8 minutes or so, remove and set aside. Add sage, onion and garlic and let the onions sweat for about 5 minutes, until translucent.
  2. Add the bacon, stew meat, and onion mixture to a crockpot along with all the other ingredients and mix to combine. Cover and cook for 8 hours on low. Remove herb bundle before serving!

Recipe Credit Here http://paleomg.com/slow-cooker-butternut-squash-sage-beef-stew/



For time:
Row, 1000 m
-- then --
21 Overhead Squats, 115/80 lbs
21 Kettlebell Swings, 70/53 lbs
15 Overhead Squats, 115/80 lbs
15 Kettlebell Swings, 70/53 lbs
9 Overhead Squats, 115/80 lbs
9 Kettlebell Swings, 70/53 lbs

Competition: 95/65# OHS 53/35# KBS
Performance: 65-75/45-55# OHS 35/26# KBS
Fitness: 45/35# OHS 26/17# KBS



For the cupcakes

  • 2 cups almond flour
  • ½ cup maple sugar (or coconut sugar - maple sugar just makes the color lighter)
  • ¼ cup coconut flour
  • ¼ cup tapioca flour
  • ½ teaspoon baking soda
  • ½ teaspoon baking powder
  • pinch of salt
  • 2 eggs, at room temperature
  • ¼ cup ghee
  • ¼ cup full fat coconut milk
  • 1 teaspoon vanilla extract

For the caramel

For the frosting

  • 1 cup (2 sticks) unsalted butter, softened
  • 1 teaspoon vanilla extract
  • 1 tablespoon full-fat coconut milk
  • 1 cup organic powdered sugar, divided

For the apple toppings


For the cupcakes

  1. Preheat the oven to 350°F. Line a silicone muffin pan with 10-11 paper liners.
  2. In a large bowl, mix together the flours, maple sugar, baking soda and powder, and salt.
  3. In a medium bowl, whisk together the eggs, ghee, coconut milk and vanilla extract. Pour the wet ingredients into the dry ingredients and mix until well combined. Batter should be slightly thick.
  4. Use an ice cream scoop to scoop the batter into 10 or 11 lined muffin cups. Bake for 25 minutes or until a toothpick inserted in the middle of a cupcake comes out clean. Place cupcakes on a cooling rack to cool completely before frosting.
  5. While cupcakes are cooking and cooling - make the caramel sauce from Juli Bauer's Paleo Cookbook then set aside.

For the frosting

  1. Place the softened butter in a stand mixer fitted with the flat beater attachment. Whip on high speed until fluffy, scraping down the sides every minute or so, about 5 to 7 minutes—the longer, the better.
  2. Add the vanilla extract and coconut milk and beat for another 2 to 3 minutes, until fully combined.
  3. Turn the mixer off, add 2 tablespoons of the powdered sugar, and then turn on the mixer and process to combine. Repeat until all the powdered sugar has been added and the frosting is thoroughly whipped. Set aside.

For the apples

  1. Place a large saute pan over medium heat. Add ghee along with the diced apples. Let cook and soften for about 10 minutes, tossing every couple minutes. Then add apple pie spice and cook for about 2-3 minutes. Once apples are soft and tender, add 3 heaping tablespoons of the caramel sauce and mix to combine. Set aside.

To build the cupcakes

  1. When cupcakes are completely cooled, use a spoon to add frosting to each cupcake. (I like to build my frosting a little higher on the outsides so the toppings can sit in the middle without moving) Add about 1 teaspoon of caramel sauce to the middle of the cupcake then add about 1 tablespoon of the apple mixture on top. Continue until all cupcakes are frosted and topped! Serve immediately!

Read More here http://paleomg.com/apple-pie-cupcakes/

RECIPE: Spicy Curry Duck Fat Shoestring Fries


Deadlift 5-4-3-2-1
Use the heaviest weight you can for each set. Rest as needed between sets.

Every 1 min for 12 mins, alternating between:
10 Romanian Deadlifts, pick load
20 Sit-ups
50 Double Unders

For RDL use 50% of Single
Competition: 40 secs DUA Attempts OK
Performance: 75 Singles OK
Fitness: 12-15 sit-ups, 50 Singles
Sport of Fitness: 21 min EMOM



  • 1 pound russet potatoes, peeled and thinly sliced (using a julienne peeler)
  • 12 ounces (1 jar) of duck fat
  • 1 tablespoon curry powder
  • ½ teaspoon turmeric
  • ½ teaspoon himalayan sea salt
  • ¼ cayenne pepper
  • pinch of black pepper


  1. Peel potatoes then use a julienne peeler to peel potatoes into small shoestring fries. Place potatoes in a bowl and cover with cold water for about 10 minutes. Then drain and pat dry with paper towels.
  2. Place a 2 quart dutch oven or heavy bottomed pot over medium heat and add duck fat. Use a candy thermometer to check temperature and once temperature reaches 375 degrees F, add potatoes in small batches (to keep the temperature from dropping too much) and cook for about 3-4 minutes or until potatoes become brown and crispy then use a spider strainer to remove the potatoes from oil and set on a paper towel to drain. Repeat until all the potatoes are done cooking then place in a bowl and add all the spices and toss until completely coated.
  3. Serve immediately.

Read More here http://paleomg.com/spicy-curry-duck-fat-shoestring-fries/

RECIPE: 5 Ingredient Egg-Free Shakshuka Breakfast Bowls


30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB

30 Thrusters (75/55)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB

30 Thrusters (65/45)
30 Box Jump Overs, 20/16
30 Cal Row
30 Toes as high as possible

30 Thrusters (45/35)
30 Box Jump Overs, 16/12
30 Cal Row
30 Knee Raises



  • 2 sweet potatoes, diced
  • 2 tablespoon ghee, melted
  • pinch of salt
  • 1 pound breakfast sausage
  • 1 jar of Mina's Shakshuka Sauce
  • 4 cups thinly sliced kale*
  • just a little bit of salt
  • green onions, for garnish

Get the rest here http://paleomg.com/egg-free-shashuka-breakfast-bowls/

RECIPE: Kale, Candied Bacon & Roasted Beet Salad


On the Minute x 21:
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Box Jump Overs (24″/20″)
Minute 3 – 15 Medball Squat Cleans (20/14)

Minute 1 – 12/9 Calorie Row
Minute 2 – 12 Box Jump Overs (24″/20″)
Minute 3 – 12 Medball Squat Cleans (20/14)

Minute 1 – 12/9 Calorie Row
Minute 2 – 12 Box Jump Overs (20″/16″)
Minute 3 – 12 Medball Squat Cleans (14/10)

Minute 1 – 10/7 Calorie Row
Minute 2 – 10 Box Jump Overs (16″/12″)
Minute 3 – 10 Medball Squat Cleans (10/6)


Kale, Candied Bacon & Roasted Beet Salad

Prep time: 20 mins

Cook time: 55 mins

Total time: 1 hour 15 mins

Serves: 3-4


  • ½ pound bacon
  • 3 tablespoons maple or coconut sugar
  • ½ teaspoon cinnamon
  • 9 beets (3 red, 3 golden, 3 chioggia), peeled and thinly sliced
  • 2 tablespoons ghee, melted
  • 1 tablespoon garlic salt (I used Hepp's Roasted Garlic Salt)
  • 1 bundle kale, ribs removed and leaves thinly sliced (the thinner sliced, the better)
  • ½ cup sliced almonds
  • 2-4 ounces herb goat cheese (optional)

For the dressing

  • juice of 1½ lemons
  • zest of ½ lemon
  • ⅓ cup olive oil
  • 2 garlic cloves, minced
  • 1 teaspoon dijon mustard
  • pinch of salt and black pepper


  1. Preheat oven to 350 degrees. Line a baking sheet with foil and place a cooling rack on top and spray or grease with coconut oil. Place maple/coconut sugar and cinnamon in a dish and mix. Place strips of bacon in the sugar and completely coat then place on the cooling rack. Put in oven to bake for 20-25 minutes, until crispy. Keep an eye on it since oven temperatures can range. Once crispy, remove from oven and set aside.
  2. Turn oven temperature up to 400 degrees and line another baking sheet with foil. Brush each beet slice on both sides with melted ghee, place on baking sheet then sprinkle with garlic salt. Place in oven to bake for 15 minutes, flip to other side then bake for 15 more minutes.
  3. When the beets are almost done cooking, place thinly sliced kale in a large bowl. Place all ingredients for the dress in a jar and shake until completely combine. Pour dressing over kale and massage with your hands to completely coat the kale and help break it down.
  4. Chop bacon and top the salad with beets, bacon, almonds, and goat cheese!

Recipe Post can be found here http://paleomg.com/kale-candied-bacon-roasted-beet-salad/

Fish Oil FAQs - Outsourcing ALA conversion to EPA/DHA

Fish Oil FAQs - Outsourcing ALA conversion to EPA/DHA

These FAQs helped me put 2 and 2 together. I knew that eating flax, chia seeds, hemp etc was bad for you because they were ALA's. ALAs are bad because it puts extra work on your body to convert that ALA to EPA/DHA, more work than is worth it. What clicked for me was the "work" being put on your body was causing more inflammation.  Learning how animals and fish create omega-3's made me realize we get to "outsource" the conversion of ALA's to EPA/DHA to fish and animals.

FAQs from Whole9 Life

Q:  Where do Omega-3 fatty acids come from?

A:  Omega-3 fatty acids are found in the green leaves of..

Forest Food on a Budget

Found a great post on how to eat Forest Food on a budget.  

Couple highlights:

  • If you buy less expensive meat, trim all fat
  • Spend a little more on eggs, dollar for dollar great value for the amount of good quality protien
  • Buy fruit and veggies that are on sale, it means they are in season. 
  • Wild Caught Frozen fish is less expensive
  • Coconut milk and canned olives are good cheap sources of high quality fat
  • I loved this sentence btw:
    • We’re also not going to get on one of our favorite soapboxes, called, “You just spent $5 on a latte/$80 on your cable bill/$200 on an iPhone, and that’s not even food.”

Source whole9life.com

Paleo Poor: Your guide to the grocery store

We’ve heard it a million times – how can I afford to eat like this?  (“Like this” meaning “Whole30®” or a general Paleo diet.)   We can’t argue the fact that it’s cheaper to eat a McDonald’s value meal than to craft your own healthy healthy dish by hand… but then again, diabetes medication is pretty expensive too.  We’re not here to argue for all of the reasons you should eat better.  If you’re reading our site, you already know that, and are trying to do something about it.  We’re also not going to get on one of our favorite soapboxes, called, “You just spent $5 on a latte, and that’s not even food.”   Ultimately, it all comes down to making healthy eating a top financial priority, but there are plenty of ways you can make your current food budget work a little harder...[read more]


Psychological Response

Hi folks, it's Pete here, i decided to post something to zummo's nutrition blog:

I'm going to try and summarize something I recently read in the book "It Starts With Food" about the psychological response to food. Btw, I highly recommend reading this book. 

Did some of you find you weren't really craving anything too terribly bad yesterday? I know I did. Normally, I can't wait for chips and salsa, or cookie dough ice cream. Yesterday, I ate some bad food, more because I thought I should than because I craved it, which was NEW for me. 
Apparently, our brains are wired to eat sweet, fatty and Salty foods. sweet because that usually meant fruit or vegetables which contains lots of micronutrients. Fatty because that meant calorically dense and helps us with energy. Salty because it helps us retain liquid. When we eat these foods with nourishment behind them our brain knows when to stop. When we eat them without nourishment, we keep eating because our body is seeking the nourishment. 
For example, consider Oreos and a Ribeye Steak. At first the ribeye tastes amazing but by the 10th bite you're full, stick a fork in you so to speak. With the same number of calories eaten in Oreos, let's say the 10th oreo, you still want more oreos just the same as when you started. Because your body is seeking/expecting the nourishment.  
The crazy part is the psychological response doesn't end there. In order to survive our brain needs to like eating. So when we eat foods we like our brain releases dopamine and endorphins so that you actually become happy (which is why people reach for food when they are stressed, another topic). When we eat to become happy cravings come into play. It only takes a few days of eating something amazing to create the craving and the habit. 
So my advice to you all is to take advantage of removing the cravings for bad foods you had over the past 6 weeks. Don't feel guilty at all about yesterday if you went of the reservation, i know i did. Celebrate with family and friends with those treats when it happens on occasion. Be happy with the fact that you may have created a new lifestyle for yourself, where you are in control of the cravings for the right foods. 
I'm so proud of all of you. We still have a few people to test but the early math is our gym improved body composition 8%. Know that your approach to nutrition is in constant evolution. I've been tinkering with the Paleo Diet for 3.5 years and I am still seeing new insights in to food and how my body responds to food. Take advantage of the work you put in these past 6 weeks and continue to improve your life!


Chile Recipe

Chile Recipe


I had a request not to long ago for a chili recipe.  With this whole internet thing, Paleo friendly recipes are at our finger tips, however I think the story behind this particular recipe is important.  My wife, Kara, developed this particular chili recipe from experimenting with different recipes and finding a combination that worked.  Do not be afraid to experiment in the kitchen, worst case you make something that doesn’t taste great.  I get it that when you’re cooking for the whole family the pressure is on, however sometimes you need to go for it.  If an experiment goes bad, the family may not be happy with you, but I’m sure the dog will be happy!  More often than not though, you’ll create something that is definitely fit for human consumption and tastes great.  Don’t be scared, treat the kitchen as a lab and experiment away!  Speaking of experiments, I’m giving the bone broth a try again as I write this.  I did some more research, talked to some folks, and I think I’ll nail it this time, will let you know how it turns out.


Kara´s Chili Recipe


1 ½ Tb extra-virgin olive oil

1 – 1 ½ lbs ground turkey (or can use ground beef)

2 Tb Chili powder

1 Tb grill seasoning (i.e. montreal)

½ Tb cumin

1 Tb Paleo Worcestershire sauce (see separate recipe)

1 Tb BBQ seasoning powder

1 Large onion, chopped

1 large pepper (red, yellow or orange are most flavorful), chopped

3 large tomatoes chopped

1 can tomato sauce (7 ounces)

½ Cup beef broth



Heat a pot over medium to medium high heat.  Add olive oil and the turkey meat.  Season the meat with: chili powder, grill seasoning, cumin, Worcestershire and BBQ seasoning.  Break up the meat with the back of a wooden spoon into small crumbles.


Chop the onion.  Brown the meat for approximately 5 minutes.  Then add onions, bell peppers and tomatoes.  Cook for 10 minutes, until vegetables are cooked through.  Add beef broth to deglaze the pan.  Add tomato sauce and bring to a boil.  Let chili simmer for 10 minutes.  Remove from heat and serve.  Tastes delicious topped with guacamole.


Worcestershire sauce (from http://paleodietlifestyle.com/homemade-paleo-condiments/#s10)

This sauce is traditionally a fermented sauce using anchovies, but the traditional recipe also calls for molasses and some hard to find ingredients. This simpler recipe contains perfectly healthy ingredients, apart from the bit of soy sauce used, which shouldn’t be a problem in such a small quantity.


  • 1/2 cup apple cider vinegar;
  • 2 tbsp water;
  • 2 tbsp soy sauce;
  • 1/4 tsp ground ginger;
  • 1/4 tsp mustard powder;
  • 1/4 tsp onion powder;
  • 1/4 tsp garlic powder;
  • 1/8 tsp cinnamon;
  • 1/8 tsp freshly ground black pepper;


  1. 0Combine all the ingredients in a saucepan and slowly bring to a bowl while stirring frequently.
  2. Let simmer for about a minute for the flavors to develop.
  3. Cool and store in the refrigerator