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Day 9 of our Paleo Challenge

Today 1/12/16 you will post your points from 1/11/16

Your digestive tract is probably the most under appreciated system of your body, often ignored until its screams of discontent become loud enough to grab your attention. By the time your gut reaches this degree of disgruntlement, the problems have usually been developing for months — or years — and are challenging to resolve.

Instead of waiting for obvious signs of a problem, why not perform some regular “gut maintenance” that will lessen your chances of developing a problem in the first place? Your gut is much more than a food processing tube — it houses about 85 percent of your immune system. When your GI tract is not working well, a wide range of health problems can appear, including allergies and autoimmune diseases.

Fermented Cultured Veggies are a Superfood read more here

Your Gut can make you crave sugar! have you tried Kombucha? it is so easy to make or you can buy it. Read more here

Do you have a cure-all-what-ales-you remedy? Try my Elixir

Maybe you entered this journey for fat loss. The path to fat loss is not necessarily a difficult one to traverse, but it is largely misunderstood.  The mainstream advice absolutely works, but only if your goal is temporary weight loss, not sustainable fat loss.  “Doing The Paleo Diet” can also be quite effective at making you feel better, improving health, and causing some fat loss, but I have never seen diet alone get anyone all the way to peak health or all the way to a body that looks great in a swim suit (which is actually two ways to say the same thing).  Those who focus on diet alone inevitably end up frustrated and/or short of their goals. Read On Here

Fitness Challenge

Today you will squat. Click here to see a demo of a correct squat. You have til midnight tonight to post your reps. Good Luck!

Paleo Challenge Points Jan 2016 Here are your standings





Day 24 of our Paleo Challenge

There is a reason why its named "Killer"

Me: I believe this is our 9th Paleo Challenge to date. I can always tell later down the road when the challenge is over those who have gone back to their old habits. They generally have a different appearance than when on the challenge. They appear puffy, dehydrated, sluggish and an over all look of “worn out”

You: Really, worn out??

Me: The SAD (standard american diet) can do that to a person – yes!

There is a joke among us Cave Dewellers "I am Paleo 80% of the time".  So what does that other 20% look like for you?

Today is Day 24 of your 30 day Challenge. You will post points from September 23rd.



To Salt or Not to Salt

Recently one of my family members suffered a heart attack. He is recovering well, but has modified his diet, specifically his salt intake. The drastic reduction of sodium can be just as harmful as consuming large amounts of it. Too little can cause spasms, irregular heart rhythms, sudden death and even increase the risk of heart attack in hypertensive patients. Understanding the role sodium plays in the body, and the difference between "good" and "bad" sources of sodium, will help you get the bad salt out of your diet while still satisfying your body’s need for a source of high quality sodium.

The FDA recommends 2500 mg. The Institute of Medicine recommends 1500 mg per day.  of However according the CDC Americans from the age of 2 on up consumes more than 3000 mg per day of sodium.

There is no question however that our bodies need salt. Salt is necessary to retain hydration, carry babies to term, regulate blood sugar, contributes to a healthy thyroid, acts like an antihistamine, and helps with sleep.

Understanding the different kinds of salt is worth exploring.

  1. Table salt is only sodium and chloride usually mined from rock salt or seawater. It then has the other naturally occurring minerals stripped from it which are often sold to vitamin companies at a premium price. This refining results in a bitter taste, which is one reason for the fillers, including dextrose (good old corn sugar).
  2. Sea Salt is again sodium chloride and ultimately came from a sea at some point, all salt is sea salt. The label “sea salt” is a marketing strategy to convince you to pay higher price for health food. White Sea salt is no healthier than table salt.
  3. Unrefined Sea Salt such as Himalayan Salt, Celtic Sea Salt, and Real Salt have 84 different minerals in it, instead of TWO. Unrefined Sea Salt will be colorful, shades of pink, brown, or grey depending upon the source. We cannot deny that unrefined sea salt provides a natural balance of minerals that keeps us healthy instead of making us sick.

Give your body what it craves, and don’t be afraid to use salt when cooking. If you are eating real food (food that doesn’t require a label) you are probably not getting enough salt in your diet to begin with.

Original Source Can Be Found Here at The Independent News


Omega's Supporting Your Metabolism

For years we have been told to cut down on the amount of fat we eat, but the most recent research has suggested that it is not how much fat we consume, but the types of fat that are important. Fat is essential for our body to function properly. In fact, it plays a critical role in the function of every cell in the body. Two types of polyunsaturated fats, omega-6 fatty acids and omega-3 fatty acids, are vital for such basic functions as energy production, cell membrane formation and proper hemoglobin manufacturing. When the body is in short supply of these essential acids, a myriad of problems can arise including fatigue, immune weakness, gastrointestinal disorders, heart and circulatory problems.

Your focus should be focus should be on obtaining more omega-3 fatty acids.

In order to reach the greatest level of benefit from Omega-3 fatty acid supplementation, you need a high-quality fish oil supplement that meets industry, safety and purity standards, and that’s also effectively balanced in EPA and DHA fatty acids.


OmegaPlex omega-3 fatty acid dietary supplement is a safe, convenient and easy way to get the omega-3 fatty acids that may be missing in your diet. While other omega-3 supplements may have only EPA or DHA, OmegaPlex has both of these important omega-3s in the right proportions for maximum benefit. Each serving of OmegaPlex contains a concentrate of 1,000 mg long-chain omega-3 fatty acids (600 mg of EPA and 400 mg of DHA).

The nutritional benefits of OmegaPlex are almost limitless. It plays a key role in cardiovascular activity by supporting normal blood flow and healthy blood pressure. In fact, consumption of omega-3 fatty acids aids in weight management by supporting healthy metabolism, and providing and storing energy for the body. OmegaPlex meets the highest standards of product safety and efficacy.

Wheat: Friend or Foe?

This is a re-post from blogger Pretend I'm a mad food scientist. I'd like to create a food that:

1) Wreaks gastrointestinal havoc and cause intractable diarrhea, cramps, and anemia. 2) Kills some people who consume it after a long, painful course of illness. 3) Damages the brain and nervous system such that some people wet their pants, lose balance, and lose the ability to feel their feet and legs. 4) Brings out the mania of bipolar illness. 5) Amplifies auditory hallucinations in people with paranoid schizophrenia. 6) Makes people diabetic by increasing blood sugars. 7) Worsens arthritis, such as osteoarthritis and rheumatoid arthritis. 8) Triggers addictive eating behavior. 9) Punishes you with a withdrawal process if you try to remove it from your diet.

I will develop a strain that is exceptionally hardy and tolerates diverse conditions so that it can grow in just about any climate. It should also be an exceptionally high yield crop, so that I can sell it cheaply to the masses.

Now, if my evil scheme goes as planned, I will then persuade the USDA that not only is my food harmless, but it is good for health. If they really take the bait, they might even endorse it, create a diet program around it.

Dag nabit! Such a plan has already been implemented. Another evil food scientist already beat me to the punch. The food is called wheat.

Emotions in Check

Have you ever wanted something so badly that you would do anything and everything to accomplish it? For those of us who have children; as parents we support, encourage, and push our children to do their best and perform optimal in hopes they finish with a high score/grade. As a parent I hope my children want that for themselves as well.

So how would this be any different for yourself?

By now your telling yourself "I stop at nothing to make it (what ever it is) happen"

So with that said; You must be ready - EMOTIONALLY - you must want to stop at nothing to change a habit, to change your behaviors.

So how bad do you want it?

Obesity in Children on the Rise

Obesity in children is on the rise. Is your child overweight? Most parents don’t see their child as being overweight. In part may be due to very young children still waddling around in what parents believe is baby fat. One study found that only 36% of parents of overweight or obese children ages 2 to 17 identified them as such, and part of it may be that, in a society in which obesity is omnipresent (everywhere), a slightly hefty child looks pretty normal, relatively speaking.I ask out loud, “why don’t practitioners say something?” I suppose this can be a sensitive issue to discuss, and maybe they don’t know how to communicate the facts to us. However the call to action needs to happen now. Studies show that overweight children lead to overweight adults by 10%, obesity leads to 80% of diseases that can be avoidable if we made some changes. Here are a few tips to get you and your family started. • Children should be eating five or more servings of fruits and veggies daily • Children need breakfast. Preferably a breakfast that is low in sugar and moderate in protein. I remember when my son six-years-old and he would go to the nurses’ office feeling dizzy and tired. I realized he was only eating cold cereal before heading off to school. We added an egg or a slice of turkey bacon to balance the carbohydrates. • At least one hour of physical activity each day. Get out with the family, take a walk, ride bikes, climb hills, roll in the grass, play ball. • Children should be spending less than two hours in front of a TV, video or computer monitor each day. • The entire family should be doing these things: Modeling • Cut back on buying ‘kid’ food. Teach children that good food does not come in a package or box.

As a parent if my daily diet revolves around bologna, potato chips, soda, and ice cream then my children will crave those things too. Maybe as you are reading this you say, “But Trina, I don’t eat cold cereal or pop tarts for breakfast.” I say, “Then why are we still buying those things for our children?” If you can name every celebrity from the past five seasons of Dancing with the Stars, chances are your kids can too. Youth Training available in our garage at CrossFit Star, or check out your local gyms for other kids camps, and get up off the couch. Resources: