Flavor It Up

  • Screen Shot 2014-05-14 at 7.52.16 PMTomato paste, crushed tomatoes, salsa
  • Fresh onion and/or garlic
  • Fresh dill, basil, or lemongrass
  • Dried dill, basil, oregano, cumin, ginger, adobo, curry, mustard
  • Black pepper, red pepper, chili pepper, chili powder, Montreal Seasoning
  • Fresh lemon or limes; Mojo
  • Newman’s Own Olive Oil & Vinegar or Farmer Boy Greek Dressing

Conventional Food vs. Organic Food
From Wikipedia: “Organic foods are produced according to certain production standards, meaning they are grown without the use of conventional pesticides, artificial fertilizers, human waste, or sewage sludge, and that they were processed without ionizing radiation or food additives.”

Organic is not required unless you have a serious illness and must reduce the toxins/allergens on/in your food. It does taste better and is better for you. If you can afford organic, then do it. Keep in mind, just because it is organic doesn’t mean it’s good for you! An organic donut is still a donut and is NO good for you.

Conventional Meat vs. Organic Meat vs. Grass-Fed/Free-Range/Wild Meat
Conventional meat is raised with the routine use of antibiotics and growth hormones. They are fed a diet of grains and are caged/farmed.  Organic meat is raised without the use of antibiotics and growth hormones,but is still fed an organic diet of grains and is also caged/farmed. Grass-Fed/Free-Range/Wild means exactly what it says. No antibiotics or growth hormones. They eat what they were meant to eat (cows-grass, fish-other fish or sea life, chicken-bugs) and they are not caged.

Again, these are personal choices. If you can afford GF/FR/W, then do it. The quality of our food is largely determined by the quality of the food that animal ate or with fruits+veggies, the quality of the growing conditions.

Fish Oil
Get 2-4 grams per day.
1)  But only if you are interested in: better brain development – better emotional control/mood – hormone synthesis     regulation of pain and inflammation – better immune function – proper circulation     proper kidney function – proper nerve transmission – more energy production better looking skin, hair and nails – better athletic performance or
2)  if you are concerned about the following diseases: arthritis – asthma – ADD – heart attack – stroke – cancer – depression hair loss –  hypertension – lupus – memory problems – schizophrenia diabetes – bronchitis – emphysema – gastrointestinal disorders obesity – fatigue – fibromyalgia – autoimmune diseases


  • The Paleo Diet by Loren Cordain
  • The Omega Rx Diet by Barry Sears
  • Good Calories, Bad Calories by Gary Taubes
  • The 150 Healthiest Foods on Earth by Jonny Bowden
  • CrossFit Journal #15 by Greg Glassman
  • Damn Dirty Grains by Robb Wolf
  • CrossFit Nutrition Seminar (live event) with Robb Wolf
  • Monique Ames -Crossfit Evolution
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