"Definitely worth the 30 min drive up!"

-Patricia Wang, Diablo CrossFit 




The 7 Sacred Rules at AllStar

At CrossFit AllStar we commit to live the following:

  1. I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
  2. If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
  3. I may struggle, curse and cry but I will never quit.
  4. I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
  5. I promise to believe in myself, beginning each workout with the thought that "I can do this!"
  6. I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
  7. I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
CrossFit Journal: The Performance-Based Lifestyle Resource


Where is CrossFit AllStar? Waimea/Kamuela, Big Island, Hawaii

« Paleo treat that is not cheat, well technically. | Main | Fauxtmeal..... oatmeal.....get it ?! »

When it comes to dense nutrition, portion size is crutial to success.

Big ol bowl of oatmeal vs. a hard boiled egg

The worse form of inequality is to try to make unequal things equal. ...Aristotle

Nutrient Density vs. Caloric Density = Need for Protion Control.

Yes, size does matter, but not for what you are thinking.  Size matters when it comes to the portions we eat of nutrient dense whole foods like the nut based oatmeal posted last week.  In our modern culture, we have become accustomed to eating a grain based diet that requires a much larger volume to be consumed in order to attain the level of nutrients needed to sustain life. When we switch to a Paleo / whole foods way of eating, it takes more thought and effort than just deciding what is going into your shopping basket. We must address not just what we eat but how much we eat.  Just because foods are made from whole foods, (Paleo friendly pancakes, fauxtmeal, or the upcomming Avo/coconut ice cream) it DOES NOT mean that you can eat as much as you want. These food creations are nutrient dense and must be eaten in moderation.  They are not gram for gram replacements of their grain based counterparts. The following content was written by Fred Hahn on July 27th, 2010, and provides a good understanding why not all calories are created equal. It is also a point of information to get you thinking about taking control of your own body and food choices.

There’s a big difference between the nutrient density and caloric density of foods.

More for your money does not mean better for you.Unfortunately, many dietitians, doctors and nutritionists don’t seem to consider this difference – not fully at least. They’ll say that they want you to eat a nutrient dense diet and at the same time hand you a leaflet for the USDA food pyramid where grains are at the bottom (eat the most of) and meats and eggs (eat less of) are nearer to the top. This ranking would suggest that grains are the most nutrient dense of all the food groups.

But are they?  And what precisely is meant by “nutrient density?”

As I see it, its the total amount of micro and macro nutrients within a given caloric amount of food. For fun, let’s do a simple food comparison.  If you compare (calorie for calorie), meats and other animal food sources to whole grains by themselves (meaning unfortified), grains actually come up wanting for many nutrients (fiber is not a nutrient by the way). Using an online nutritional database called Nutrition Data, let’s compare a single egg (80 calories) to a third cup of oatmeal (100 calories). Oatmeal is generally considered to be among the best grains money can buy.  If you open up the links in separate windows to compare, you’ll see that the egg is far more nutritionally dense than the 1/3 cup of oatmeal. (And the egg has 20 less calories!) If you compared the same amount of egg calories as the oatmeal, then the egg would be ahead in virtually every category. 

Now, look at the top middle of each page on the ND site where the site ranks the foods in terms of optimal health, weight gain and weight loss. Oatmeal has a better score than eggs for optimal health yet, doesn’t hold a candle to an egg in terms of nutrient density. Why would the folks that run this site rank oatmeal over the egg? Oatmeal is also ranked higher than eggs for weight gain but equally for fat loss! Go figure. 

Many experts argue that the USDA food pyramid is just a grain-based, agriculturally conceived pyramid which is not supported by good nutritional science.

In thinking about this blog I thought of a good way to look at this issue. (Fear sometimes does wonders for one’s thinking process.) We can indeed safely assume that the USDA food pyramid is agriculturally driven because grains are at the bottom of the pyramid, meaning, they are what the USDA says we should eat the most of. But any registered dietitian or doctor worth her salt would tell you that fruits and vegetables are far more nutrient dense than breads and cereals and contain all of the vitamins and minerals that grains do as well as have far more fiber. No nutritional expert would ever suggest that a whole wheat bagel is healthier for you than a mixed green salad. If the pyramid is supposed to reflect how humans should eat to obtain optimal health, why at least aren’t fruits and vegetables at the bottom?  Now that is good food for thought!

Yes, even YOU can boil an egg. 

The go to, on the go, agghhh… I am starving and did not plan ahead protein in my house? The humble and perfectly packaged by nature, hard-boiled egg.

  •  Take 1 dozen eggs*, use a straight pin to poke a hole in the fat “bottom” end of each egg. 
  • Make sure the needle goes just far enough to pierce the shell. Place them into a Large deep saucepan in a single layer and cover with cold water so that they are about 2 inches under.
  • For every 3 cups of water add ½ teaspoon of baking soda, it helps make peeling easier.
  • Uncovered place pot on the stove and heat over high heat.  Once the water comes to a roiling boil, set a kitchen timer for 1 minute.
  • After 1 minute take the pot off the heat and cover for 10 minutes.
  • Fill a large bowl with ice and water.
  • After 10 minutes remove the eggs from the pot and transfer them to the bowl of ice water for 5 minutes.
  • Peel each egg starting from the bottom end. Don’t wait until the eggs are completely cool — they should still be warm to the touch.
  • *preferably 1 week old if using freshly laid, it will make them easier to peel


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