The Quick Fix

“5 minutes on this machine is  like working out for 30 minutes!”, I overheard someone say last week. My son and I looked at each other and I said to him,  ” You know what’s like working out for 30 minutes?”  He replied, ” Working out for 30 minutes!” 

Quick fixes are everywhere you turn. There are pills, diets, surgery and on and on. Well I’m going to let you in on a health and fitness secret. Now if I told you to cover your screen and not tell anyone, that this was top-secret and I’m only charging you 5 installments of $19.95 for this information and for the next 10 minutes I’ll throw in some super secret fat melting pills developed by NASA scientists for a secret mission to Mars…well, you’d already be entering your credit card information. however, pay no attention to my advice because it’s based on proven science and results and I’m giving it away for free. THERE ARE NO SHORT CUTS OR QUICK FIXES. You get out what you put in. 

Here are 5 simple truths:


1. It does really start with food (Insert credit to WHOLE9 here).  See the paleo way of eating. It works, period. 

2. Exercise. Move around a lot at a normal pace. Lift heavy things. Get some intense interval training or sprinting.

3. Stress. Get proper rest. Manage stress through exercise and  meditation or yoga. Adopt a positive mental attitude. 

4. All of the above are LIFESTYLE CHANGES. You can’t expect to put in temporary effort and get permanent results.

5. If you put as much effort into the above that you do trying to find a way around them then you will achieve the results that you want.

*This is the truth and the whole truth and nothing but the truth!  

Food Porn Fridays

Eggplant Parmesan made with almond flour from “The Gluten-Free Almond Flour Cookbook” by Elana Amsterdam is great as a side or add some ground meat to the sauce in the recipe for a meal.

Boiled crawfish with local sausage!

Chicken Shawerma and Gyro Salad!

I picked up my copy of Paleo Comfort Foods by Julie and Charles Mayfield last week. The introduction tells you a story that, if you’ve been around the paleo/primal community for a while, you’ve heard a thousand times and one that you hope to hear a million more. The story of people discovering the ancestral diet and how it changed their lives is one I never tire of. I’m sure it’s not the intro that you want to hear about right? It’s the food!

This cookbook is full of recipes that are sure to satisfy the cravings of every paleo foodie. Right off the bat my wife made the biscuits. They are very light and in fact by far the best paleo approved biscuit that I’ve ever put in my mouth. Of course, we had to make the fried chicken to go along with those biscuits. I’ve not had fried chicken in about two years. It really was a treat!

The book is filled with southern classics such as pot roast, meatballs, pulled pork, meat loaf and “grits”. It’s also chock full of comfort foods from other regions such as lengua tacos….yes, that’s right, tacos complete with tortillas! The tortillas alone are reason to go out and buy this cookbook. They also have braised rabbit, coq au vin and a country curry.

I’ve obviously not cooked all of the recipes, but have gone through the book and as a damn good cook I have to say that Charles and Julie have done and outstanding job with the food in this book. I might take issue with the Alabama gumbo, crawfish ettoufee and jambalaya because it’s doesn’t follow the traditional cajun guidelines but food is about ideas and creativity. If people didn’t take them and make them their own, the food world would be an awfully boring place. If the rest of the food is any indicator, I’m sure that they are fine dishes.

This book comes at the perfect time of year, a time when the weather turns cooler and comfort foods and family gatherings are on our mind. It’s well written and visually inspiring.  Do I think you need another cookbook?  I mean you’ve got the Primal Blueprint Cookbook, Elana’s Pantry and  Everyday Paleo right?  Simply put, you would need to get your head examined if you like food and don’t buy this cookbook.

Friday Food Porn – Primal Pizza Party

Gathering with friends to socialize is an essential part of a healthy life. Recently,  we had some friends over for a make your own primal pizza party. We put out lots of options and let everyone get creative. We ended up sharing all of them so that everyone got to try something different. Try this out for your next gathering.

A Year Ago I Went Paleo…

Before Paleo/Crossfit

A year later

A year ago today I picked up a copy of The Primal Blueprint by Mark Sisson. I stayed up all night and read the whole book. I went all in the next day. I began to see immediate results and read everything that I could on the paleo/primal diet and lifestyle.

I had  been at Crossfit Lafayette for one month. When I walked in I was unable to do ONE pullup unassisted. The idea of a ring row seemed impossible to me. I had to stop from time to time on workouts with 400 meter runs. Like many people, I was overweight and out of shape (despite completing P90X and Insanity before beginning Crossfit as well as being a martial arts instructor for many years). Along the way I discovered other forms of functional fitness that I’ve added in (Such as MovNat). Today I can do things that I never before thought I was physically capable of. The combination of proper diet, exercise and sleep/stress management has changed my life and the lives many of those around me. I look forward to what the next year of this lifestyle brings…

Back to School Paleo Lunch Ideas

Many of you have children going back to school and nutrition is a concern as the majority of school lunches are comprised of processed foods and sugar. Your best bet is to have them bring a lunch. Not allowed at their school? Get a doctors note ( You may already have a physician that knows the virtues of a paleolithic diet. If not then check out

With the great variety of inexpensive, insulated food carriers available these days, keeping paleo leftovers from spoiling before lunchtime is a breeze.

This makes planning lunches even easier since the food is already prepared. Simply put it in a locking Tupperware container (kids tend to drop and throw stuff around) and place it in the lunch tote. You might also put a different spin on last nights meal by packing some lettuce pieces to make wraps or by adding last nights meat to a salad.

“But my child is too cool to carry a lunch tote.”

Keeping individual sealed packs of cooked chicken legs, thighs, meatloaf, turkey legs or roast is a great way around this. I’ve found that they defrost just in time for lunch and keep everything else in the bag cool in the process.

All in all, it’s really pretty easy to send your kids to school with real nutritious food. Keeping them educated about nutrition also helps them make good choices when you’re not around. Remember, in school there will inevitably be times when your child eats non paleo food items. don’t stress. Remember the 80/20 rule and they should be just fine.

Tips On Staying Paleo While Traveling From Jaimie, A Girl Who Knows.

Jaimie of Body By CrossFit & Paleo

Jaimie is the author of the blog – Body By CrossFit & Paleo.

She Crossfits, She Travels, She Eats Paleo, She Tweets.

I remember a few months back, I was standing in the Crossfit Invictus office, ready to get ‘pinched’ by Coach George, my nutritionalist. He was asking what my upcoming week looked like, in terms of meal planning, and I was telling him that I was going to be on the road for work.  However, never to fear, I actually tend to lose weight while on travel.  The owner, CJ Martin, aka Master Yoda of Programming, was sitting in the office as well and gave a laugh.  “That’s definitely the first time I’ve ever heard THAT statement.” I had to explain to him that I am indeed the exception to this rule.  

I’m on the road quite a bit for work; I’m a software consultant for a company that sells Cisco products.  I can be on the road for weeks at a time, or working remotely from my home in San Diego weeks at a time. It changes quite frequently. I’ve had this job for 4 years and have been eating paleo/primal for over a year now, so I’ve had a lot of practice at this. 

It can be hard enough living a paleo/primal life on a normal, every day basis as it is, with temptations of sugary or carb loaded foods thrown in our faces at all hours of the day. Add in sporadic travel with random obstacles (delays, long meetings, etc) and you would think it to be damn near impossible to stay on the straight and narrow path of paleo/primalism.  Thanks to lots of practice, I have learned the following tips that have ensured that I am able to stay 100% of whatever I want type of diet while on travel.

Just a quick disclaimer; I can’t guarantee these tips for personal travel.  Personally, if I’m on a trip for pleasure versus a trip for business, I worry A LOT less about my diet.  It’s vacation!  How often do you get to take them?!  Live alittle!  But…I’m sure if you really wanted to, you could still follow my tips on personal travel.  All it takes is prepartion!  (Which you should be well use to on this diet)

Tip #1: Airport Dining.  I have been to tons of airports all over this country; north south east and west.  I can tell you that basically none of the places have any paleo selection.  The closest you can get is a salad just containing lettuce and maybe some carrots/tomatoes or a (probably half fake) chicken breast, plain w/ mustard no bun, from a fast food place. *gag*   Right now, I am currently flying into Dallas on Monday mornings and flying home to San Diego on Friday afternoons.  On Sunday nights, I usually cook a big-ish dinner of meat (like pork loin) and roasted veggies.  I eat a third for Sunday’s dinner, and pack the other portions into two small tupperwear containers.  Airport security does not care about your food, as long as it’s not a liquid like soup, so they ignore it in my bags.  I’ll eat one portion as breakfast while waiting to board my flight, and then I’ll eat the other half when I land as lunch.  Problem solved.  I’ll also do something similar on Friday; I’ll order a double lunch or save a piece of chicken from the night before, pack it up and bring it with me for dinner when I’m leaving on Friday night. Gladware tupperware is really inexpensive so you can easily throw it away when you are done if you don’t want to fly around with empty tupperware in your bag.

Tip #2: Hotel Dining.  Tip #1 was definitely something you could do no matter what type of travel (biz or pleasure) but Tip #2 could depend on your budget. Currently in Dallas, I am staying at a Residence Inn (Marriott), which means my room is equiped with basically a full kitchen. My job will of course reimburse me for all travel expenses so I don’t worry much about room cost, but I do believe these types of rooms are generally not that much more expensive than normal hotel rooms; the one in Dallas that I’m staying at is $139/night.  If you are traveling on a budget, this tip might not help you as much but if you can, try to get rooms with as much kitchen equipment as you can.  Mini Refrigerators, Microwaves, Stoves, whatever you can get. 

Tip #3: Local Dining.  I usually land in Dallas around lunch time, go to work for the afternoon and then afterwards, I hit up two places; My Fit Meals and a grocery store.  My Fit Meals is located in four Texas locations and offers a variety of fresh ready to eat meals, including all nutritional and ingredience information.  And they are very inexpensive for what you get.  They have a whole low carb section that is paleo approved, so on Mondays I like to stock up on these individual meals to stash in my frig back at the hotel. They are perfect for me to bring to work as well for lunch.  Of course, My Fit Meals only works if you are in TX; there is also a Snap Kitchen in Austin. If you check out various google/yahoo search combinations of ‘healthy to go meals’ or ‘home delivery meals’, lots of search results come up so just check for the area in which you are traveling to.

If you can’t do that, then move on to grocery stores.  I like to stop at a grocery store on Mondays to stock up on unsweetened almond milk or coconut milk for my teas/coffees/Progenex shakes throughout the week, plus healthy snacks like finger food veggies, almonds, etc.  If you do have a frig and microwave, you can buy whole chickens already roasted and eat that for a few days.  It all boils down to being creative and being prepared.

Tip #4: Restaurant Dining.  On this particular Dallas project, me and my coworkers are all eating alone versus making it a group outing every single night.  On the plus side, I don’t have to get up super early to work out since my nights are now free to do as I please.  But usually, my team likes to have dinner together after work.  Again, this all depends on your budget, but I have always found that eating out at restaurants to be super easy on this diet.  Probably the easiest thing ever.  I never understand how people had issues with this.  As I’ve said a bazillion times in this blog; preparation (research) and creativity.  That’s all you need.  At most places, you can order simple meat and veggies; it can be any meat and any veggie, as long as the veggies are not fried and breaded and the meat isn’t smothered in carb loaded sauces. If there is the potential that you may be going to some place with limited paleo options, research beforehand what you might get in that situation.  One of my coworkers adores Thai; I thought that when I turned paleo, I would have to give it up.  I did some research and saw that if I go to a real thai place, I can get soup made from coconut milk with no added sugar, certain salads and certain meats.  I think the worst that I’ve ever had to make due with is tuna salad from a pizza place.  (Their mayo was obviously not paleo)

or jaimieh_1018 at yahoo dot com. – JaimieI’m always looking for new tips from other paleo frequent travelers so feel free to hit me up with any new ideas I didn’t cover in this blog.  – Jaimie



7/18/2011 – 8/18/2011

Each day we will share ideas and recipes, tackle issues & answer questions. There will also be weekly prizes! Join us!

Food List – Below is a sample of paleo approved items that you can cook with. Get to the store today and prepared for the coming week. Clean the garbage out of your kitchen. Things like flour, potato chips, peanuts, peanut butter, cookies and other processed garbage that doesn’t qualify as real food. You won’t be needing it anymore.

Remember -

Eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar.” – Greg Glassman

Meats/Proteins ( Wild, Wild Caught, Grass Finished, Grass Fed, Pastured or the Leanest Cuts Available)-

Beef, Bison, Chicken, Pork, Wild Game, Wild Caught Fish, Crab, Crawfish, Shrimp & Eggs

Vegetables – Kale, Spinach, Mustard Greens, Collard Greens, Broccoli, Cauliflower, Green Beans, Squash, Zucchini, Tomatoes, Eggplant, Peppers, Turnips, Sweet Potatoes, Yams and Avocado (Technically a fruit).

Fruits – Apples, Oranges, Blackberries, Blueberries, Rasberries, Strawberries, Lemon, Lime, Mango, Pineapple, Kiwi & Peaches.

Nuts/Seeds  (Raw if can toast them yourself if needed!) – Almonds, Walnuts, Pecans, Pistachios, Brazil Nuts & Sunflower Seeds.

Cooking Mediums – Olive Oil, Coconut Oil, Clarified Grass Fed Buter (Kerrygold), Stocks & Clean Animal Fats.

Spices and Seasonings – Himalayan Salt, Sea Salt, Kosher Salt, Black and Red Peppers, Tony Chacheres, Oregano, Basil, Rosemary, Thyme, Cilantro, Mint, Parsley, Garlic, Tabasco (Pay attention to what’s in your hot sauce. Ingredients should be peppers, vinegar and salt), Apple Cider Vinegar.

Snacks – Local Beef Jerky, Tanka Bars (obviously, nuts and fruit).

Recipe Sites -

A Shout Out To Crossfit 214

Thanks to Tyler Nicholson and Crossfit 214 for making me feel at home while in Dallas, TX this week! If you live in the Dallas area, you should go by and check this box out. Tyler left the corporate world and opened his box in January. In addition to forging elite fitness he also encourages a paleo diet ( always good to see in my book!)

Tyler Nicholson, Owner Crossfit 214

Paleo On ABC’s Nightline


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