A Simple Solution

Nutrition - Real Food. Simple Solutions.

1. Clean out the pantry
2. Go shopping
3. Cook!
4. CrossFit!
5. Sleep.


1. Clean out the Pantry

We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread, rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined, packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need crackers and Goldfish. They might actually be healthier if YOU are healthier!

2. Go shopping

Now it’s time to fill your cupboards with food worth eating. The general rule of thumb is that good, paleo-friendly foods can be found on the outer edges of the grocery store. Shelves = preservatives.

Ideally these options are grass fed or wild caught. If you cannot find or afford grass fed and wild caught protein all the time, than save these for special occasions. You really can taste the difference. Beans and rice do NOT count.

Land: Pork, beef, lamb.
Sea: Trout, salmon, shrimp, crab. You know…fishy type stuff!
Air: Chicken, turkey, duck, ostrich. I know, ostrich is flightless don’t get cheeky.

Round things out with some good quality bacon, omega-3 enriched eggs and some items like chicken-apple sausage to help you with breakfast on busy days.

Ideally these are local and organic, but again, this should not be a deal breaker. Our local mega-food chain actually has the best produce outside of the farmers market, and at an amazing price. Shop with the season, which typically means what is on sale. Mix up the colors.

Limit fruit to 1 serving per day if fat loss is your goal. A serving is not a whole watermelon. If you want to screw things up and not make progress, eat all the fruit you want, it’s your nickel, ride the ride as you like. In order of preference: Berries, melons, citrus, apples, pears. Bananas, papayas and mangoes are great for athletes post workout but dodgy for folks who want to lose weight.

Olive oil (extra virgin), coconut, avocado (oil and whole), macadamia (whole and oil), almonds, walnuts. If fat loss is a goal limit nuts to 1-2 oz. per day.

Odds & Ends.
Marinara sauce (read the label - avoid suger!), herbs, spices-curry powder, garlic, ginger, cilantro, garam massala, chili powder, black pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to keep your cooking lively. Stock up on espresso, teas and mineral water as these are your beverages of choice.

3. Cook!

The majority of your meals look something like this:
• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.
• Several servings of vegetables, either raw, steamed, or lightly cooked.
• Finally, round out the meal with good fats from avocado, olive oil or a handful of nuts such as almonds, pecans, macadamias or walnuts.

• Eat!
• Real food
• Protein every meal
• 3-4 meals per day (eat when you are hungry)
• Limit fruit to 1 serving if fat loss is a goal
• Limit nuts to 1-2 oz. if fat loss is a goal
• Beverages are coffee, tea, minearal water. Unsweetened.  This includes stevia, honey, and agave syrup.

4. CrossFit!

We are certified coaches - let us help you! Attend at least 2 CrossFit classes each week, learning new things, stretching your body and mind into new places. Improving your fitness level will increase your desire make healthy choices.  The community at CrossFit Flagstaff will motivate you and support your healthier lifestyle.

5. Sleep.

Certain points can not and should not be argued. Your body needs sleep to recover. Quality and quantity are both inportant. Black out your room. The darker the better.  No LED lights from alarm clocks, fire alarms, TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8-9 hrs of sleep. You should wake up without an alarm, feeling refreshed. SLEEP. PERIOD.

*** Adapted from the Quick Start Guide in Robb Wolf's The Paleo Solution. A PDF version of this guide can be found on Robb's website at http://robbwolf.com/faq/.