"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



Will's Willpower Paleo Friendly Pancake Mix

-written by Elin

To be intentional and deliberate in the way that we navigate through our life, maintaining self control and voluntarily manipulating our actions, is the way to changing the world.  These are qualities that I believe belong to those who aspire to, and achieve great things.  ~Me.

Two AllStars who exemplify the meaning of willful. Della and Kala`i at the Waipio CrossFit Challenge 2012. Willfulness. deliberate, voluntary, or intentional.    Willful.  control of one's impulses and actions;  self-control.

These two words, willful and willfulness, to me up until a month ago had really quite a negative connotation. When someone is described as willful or as having behaved with willfulness it is not often that this person is being described in a positive light.  Last month I met a young man and believe he is the shining example of Willfulness in all his Willful glory.  William is his name, and he is 11.  With out going into great detail, he is simply a young, gregarious boy who has been dealt an incredibly harsh hand in the genetics department. He suffers with life threatening reactions to most of the food we take for granted...wheat, dairy, sugars...His mother, who herself suffers from the same condition, is in the process of transitioning him to a Paleo style of eating and has seen amazing results so far.  I had the honor of cooking for William and his family for 8 days and was inspired by his polite and gracious nature each meal.  He and his mother are wilful in their willfulness to adopt a whole foods, Paleo style of nutritional support for their bodies... not because it is a fad or way to get healthy but because it is what they need to do to stay alive and really LIVE.  He and his family made me want to do better.... and be better.  Not just for them but for myself, my family and anyone who listens to my opinion. They graced me with the gift of realizing just how much we take for granted on a daily basis each time we make a conscious or often times unconscious choice about the foods we eat.  To be so involved in the process of a family that has no choice to make unconscious choices about their nutrition rocked me to the core.  So get out there and be wilful with your choices. Approach your shopping and meal planning with wilfulness. 

With the warmest Aloha and greatest respect William, I am honored to have met you and officially name my super hero, paleo friendly pancake mix after you!

Will's ”Willpower” Paleo Friendly Pancake Mix


  • 2 cups coconut flour 
  • 4 cups almond meal 
  • 1 cup unsweetened macaroon coconut 
  • 1 cup finely ground pecans 
  • 2 t salt 1 T baking powder 
  • 1 T baking soda 
  • 3 T palm sugar * 
  • 1 cup coconut milk powder or buttermilk powder*.

Measure coconut flour into a fine mesh strainer and sift out all lumps.  Wisk in remaining DRY ingredients.  Stir well. Store in zippy bag or well sealed jar. *optional

 To make pancakes: Basic ratio is 1 1/3 cup mix to 2 cups liquid.

  •   1 1/3 cup mix
  • 4 eggs
  •  1 apple banana
  •  warm, not hot
  •  H2O
  •  2 T lime or lemon juice
  • 1 t vanilla, almond or coconut extract. 
  • 1 T nut butter* 
  • Coconut oil, butter, or bacon fat for frying

Vita mix or blend until smooth apple banana and eggs. Add enough warm h2o to make 2 cups liquid.  Stir in lemon or lime and pure flavoring extract. Gently mix dry and wet ingredients.  Try not to over mix.

 (the chemical leavening that happens with the baking soda and acid is immediate and is key in making the pancakes light, over mixing will counter act this process)

Let batter sit for 5 minutes before cooking. Heat pan over low heat. Add fat for frying about 1-2 t per pan. Scoop into preheated pans. if oil/fat is smoking it is way too hot. Cook about 3 minutes, then flip.  Should be deep golden not pale or black : )The first time out, you may have a few sacrificial cakes as you determine the optimal heat setting for your stove and pans.  This is OK.  It happens.  Cooking is like a science experiment everytime you tie on the apron.  Just like anything in life, practice makes close to perfect.  

As with regular gluten based pancakes, scoop into pan gently, disturbing the batter as little as possible as to not disrupt the chemical leavening that is at work. Flour based cakes cook hot and fast and generally stay cohesive when flipping.  These have a high percentage of egg so must be cooked gently, slow and low.  Also, a light hand while flipping as well as not making the cakes too big, 3 inches diameter max.


Whip it, whip it good...

When a problem comes along...You must whip it....Before the cream sets out too long....You must whip it....When something's goin' wrong...You must whip it...-Devo

Photo by ElinWhipped goodness

I have found several ways over the years to accomplish a whipped cream style topping none of which involve dairy, they do however require you to sing Devo while working. Try all 3 and see which one suits your fancy the best. Whipped coconut cream, whipped unsalted, unroasted cashews, and a blend of whipped coconut oil and coconut butter!

Whipped coconut cream

  • One 15-ounce can full-fat coconut milk**
  • 1 tablespoon sweetener of choice or more to taste (optional)
  • 1 teaspoon vanilla, almond, coconut.... or more to taste (optional)

Place the can of coconut milk in the refrigerator and leave it there until well-chilled; I left mine in overnight. Open the can of coconut milk. There will be a firm, waxy layer on top. Scoop out this firm layer coconut cream that has solidified at the top of the can. Stop as soon as you reach the water at the bottom of the can; don't include anything but the solid cream. (You can use the water in smoothie, or just drink it straight.) Place this cream in the bowl of a stand mixer, or a large bowl. Turn your mixer or hand beaters to high speed, and whip the coconut cream for 3 to 5 minutes. Whip until it becomes fluffy and light, with soft peaks. Mix in sweetener or vanilla, if using.

** Depending on the size of your mixer bowl you may need to use 2 or even 3 cans for the best result.

Whipped cashew cream

  • 1 cup raw cashews
  • 2 cups water, fruit juice, or coconut milk
  • 2 Tbsp melted coconut oil
  •  sweetener of choice to taste
  • 1 tsp vanilla, ginger or cinnamon depending on application


  1. Bring the cashews and water or juice to a simmer for 10 minutes.
  2. Cover, and leave to cool completely.
  3. Drain the cashews, reserving the liquid
  4. Blend the cashews with the oil and vanilla, adding a small amount of the reserved juice as needed to help things along. Use as little liquid as possible - the cream should be thick
  5. Add any sweetener gradually, testing until it has the right amount sweetness for you then add flovoring extracts.

Whipped coconut oil/butter

  • 1/3 cup coconut butter (made from whole coconut flesh, this is a whole food, not just oil)
  • 1/3 cup coconut oil
  • 1 tablespoon citrus zest (lime, lemon or orange)
  • 1/2 teaspoon fresh ginger
  • 1/2-1 Tablespoon sweetener of choice to taste

With butter and oil at room temperature whisk vigorously until light and airy.  Whisk in remaining ingredients and enjoy by the spoonful atop virtually everything under the sun.  Bananas, and almond butter, pancakes, chocolate squares, your favorite crossfitter : )



If bacon were a person, sausage would be its trash tawkin' cousin from da Bronx

“It is a self-deception of philosophers and moralists to imagine that they escape decadence by opposing it. That is beyond their will; and, however little they acknowledge it, one later discovers that they were among the most powerful promoters of decadence.” 

Friedrich Nietzsche.  The Will to Power.

I love sausage!

Links, patties, Italian, Polish or Portuguese.  I do not however like the unnecessary ingredients like MSG, corn syrup, sugars, the excess fat and not to mention the fillers and additives I cannot pronounce.  

This recipe makes a couple tablespoons of seasoning.  Once you know you like it make a X4 or X6 batch and you will have a whole spice jar full to season any ground meat and turn it into a breakfast worthy side dish that you can feel good about eating.  The cayenne pepper is an optional ingredient for those sensitive to spice.  Note that at 1/8 tsp it does not make the recipe spicy.  For those who like a spicy meatball or sausage add in cayenne in 1/4t. increments, frying up little tasters as you go, until you get the heat you like.

Remember to purchase the items you do not have stocked in your pantry in the bulk section of the health food store where it is very affordable to be adventurous with flavor.

Sausage Spice Rub

3t.       fennel seed

1 1/2t. celery seed

1 1/2t. ground sage

1 1/2t. caraway seed

1 1/2t. coarse fresh ground black pepper

1 t.      onion powder (not onion salt)

3/4 t.   anise seed

1/2t.    granulated or powdered garlic (not garlic salt)

1/4 t.   smoked paprika (or regular)

1/8 t.   cayenne optional

Add all ingredients into a dedicated spice grinding coffee grinder, Mortar and pestle, or chop and grind with the back of a sturdy knife.  Make just over 3 1/2 Tablespoons of rub.

Sausage Patties

Any combination of lean finely ground meats can be used, but adding about a 1/4 of ground turkey is key for the right texture as it helps to hold the meatballs together without bread crumbs and eggs.

2 lbs extra lean ground beef

1.25 lbs ground turkey

1.25 pounds lean ground pork.

7 t. sausage rub mixture.

2 t. salt

Empty all ingredients into a bowl and knead until the meats are one cohesive mass and the fat well distributed.  Portion out into 1 oz-2 oz portions and either pre cook and freeze for a quick breakfast protein.

Now you have a bunch of sausage what do you do with it...

...wrap it in kale or collards, throw them on kabobs with some red onion and peppers and grill in your finest bikini and or speedo (sorry could not resist), hash some up in a pan with greens and some sweet potato and top with fried eggs...limitless potential to mix up your breakfast routine or try the following recipe as a beautiful stand in for a traditional pasta...pasta free of course.


Sautéed Fall Vegetables and Sausage Meatballs


Makes 30 1 oz servings

1/4 recipe for sausage patties

1/4c finely ground/grated carrots

1/4c finely diced celery

1/4c finely diced onion

1/4c  finely diced mac nuts optional

3 tsp oil.

Mix all of the ingredients together until evenly distributed.

Form into meatballs and place in a preheated pan about 1 inch apart, frying until golden brown.  Cook in several batches using 1 t. of oil per batch.

Remove pan from heat but do not clean.  The fond from the sausage can be used to help season sautéed vegetables.


Add or delete vegetables to your taste.  If you only have broccoli and carrots or cauliflower and zucchini go for it.

Do not be afraid to use what you like, what is on sale or in season, and ditch the rest.

 2 t. butter

1/4 red or sweet onion

1 cup green beans cut into 2 inch pieces

1 bell pepper sliced into thin strips

1 cup shitake, portabella, or crimini mushrooms cleaned de-stemmed and sliced

1 cup spinach, chard or kale finely chopped

1 t. garlic (fresh chopped)

2 T dry sherry or chicken stock


1/2 cup chopped fresh herbs like basil and parsley.

1/2 cup fresh grated parmesan reggiano  (optional for you die hards :)

1 T. chopped olives

Put pan back onto medium high heat.  Once hot, add 2 tsp of oil. Add onion and green beans.  Sautee for a minute or until onions begin to become translucent scraping the bottom of the pan as you go. Add bell pepper and mushrooms sautéing for another minute until hot. Stir in garlic and deglaze pan with 2 Tabelspoons dry sherry.

Remove pan from heat and stir in spinach, kale or chard.

Add meatballs to sautéed vegetables, the 1/2 cup fresh Parmesan and 1/2 cup chopped herbs along with olives.

Stir and serve immediately with a fresh green salad.



Grab and Go Eats!

It's Winston Churchill who said "He who fails to plan is planning to fail" during World War II...


....and your own personal war on balananced optimal eating is no different.

I can not say it enough.... planning is EVERYTHING.  A little extra time spent in the kitchen getting yourself set up for nutritional success is the difference between meeting your goals and a epic fail.   These muffins address my need for a holiday infused smell of baked goods through out the house and are a great grab and go snack. 

Carrot Zucchini Muffins 

  • 6 eggs
  • ½ cup coconut oil (warmed slightly till just liquid)
  • 1 t pure vanilla
  • ½ cup caramelized date puree
  • (dates cut in 1/2 and baked until they begin to caramelize.  Cooled and then pureed in food processor)
  • ¼ cup banana puree
  • 1 teaspoon fresh ginger
  • ½ teaspoon sea salt
  • 2 cups shredded carrot
  • 1 cup shredded zucchini
  • 1 cup shredded granny smith apple
  • ½ cup coconut flour
  • 1/3 cup almond flour
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon baking powder
  • 1 t cinnamon
  • 1/4 teaspoon fresh ground nutmeg
  • ½ t pumpkin pie spice
  • ½ teaspoon cloves
  • 1/4 cup hemp seeds
  • ½ cup unsweetened cranberries or cherries
  • ¼ cup walnuts, or pecans
  • 3-4 T finley diced candied ginger optional

Preheat oven to 350.  Sautee zucchini, carrot, and apple for 1-2 minutes in a teaspoon of coconut oil to release some of their liquid, set aside. Wisk eggs, coconut oil, vanilla, fresh ginger, date and banana, in large bowl. Stir in veggies, cranberries, nuts and candied ginger if using.  Sift the coconut flour, salt, baking soda and baking powder together with the spices. Gently stir into the wet ingredients, Scoop ¼ cup of batter into paper lined muffin tins, spray liners with oil first for optimal release.  Bake for about 30 minutes

Frosting Optional  (…kinda : )

  • ¼ cup coconut oil
  • ¼ cup coconut butter
  • ¼ teaspoon fresh ginger
  • 1 tablespoon orange zest
  • 1 tablespoon maple syrup. (optional)

Wisk/whip all ingredients together. Frost each muffin with about 2 teaspoons when muffins have cooled. PLEASE note that the image at right is about 3 Tabelspoons of frosting, way more that the 2 teaspoons reccomended as a serving size. 



Hold the rice and give me two scoops of whatever THAT is. Faux RICE.

Illusion is the first of all pleasures. -Oscar WildeCoconut 'Cauliflowered' Rice

Oscar Wilde hit the nail squarely on the head and I have the faux rice to prove it.

I made this recipe for a group of 27 decerning Hawaiian friends and family.  You live in Hawaii, you KNOW how we feel about our white rice.  Take my first born and the dog but DO NOT touch my rice pot.  Over one meal I saw every tentitive fork full turn into a broad 'Are you kidding me?' look of amazment.  "This is not rice, but I do not care", I heard over and over.  Mission accomplished and then some.  I not only found a substtute for rice on our communities plate but low and behold a REPLACEMENT!  

Paleo Coconut ‘riced’ Cauliflower

*Ideally the easiest way to make this dish is with a food processor but a regular box grater or hand held large cheese grater can be used.


Head of cauliflower

3 Tablespoons Coconut oil

2 cups Kale, spinach, or chard-chopped fine

Salt & Pepper

2-3 Tablespoons Coconut butter (See recipe below)

¼ (or to taste) cup mac nuts

Cut cauliflower head into 1/8 ths or smaller depending on the size of your food processor. Process with the shredder blade attached.  Empty into bowl and repeat until all sections are shredded.

Heat 1 Tabelspoon of the coconut oil in a large skillet over medium high heat then add chopped greens. Sprinkle with a dash of salt and sauté until they are wilted and have released a good amount of moisture, about 2 minutes.  Remove from pan and set aside.  Place pan back on heat and add remaining 2 tablespoons of coconut oil.  Add shredded or ‘riced’ cauliflower to the hot pan and sprinkle with ½ teaspoon and ¼ teaspoon fresh ground pepper.  Stir the cauliflower to evenly coat with coconut oil and then let the mixture cook with out stirring for 2 minutes.  What you are looking for is for a light browning of the cauliflower.  It may take a bit longer depending on your stovetop and type of cookware.  Once the cauliflower begins to lightly brown, add the reserved greens, chopped nuts if using, and coconut butter.  Stir until coconut butter is evenly coating ‘rice’.  Transfer to a serving bowl and gently stir in fresh mint.  Pat yourself on the back for a job well done, and enjoy!

Coconut Butter An example of UNSWEETENED coconut flakes, there are many brands or find in the bulk food bins at the natural food store.

Also know as coconut mana, coconut butter is a crazy delicious option to choose in place of regular nut butters.  It can be purchased from healthfood stores, but it is extremely easy to make for a fraction of the price. Packed with body loving fats, fiber and nutrients, it creates a powerhouse of a snack when paired with your favorite fresh fruit or blended into smoothies. The cheapest option is to purchase the coconut flakes from the bulk section at the healthfood store (make sure not to use the sweetened flakes in the baking isle of a traditional grocery store).  For a smoother spread, add a few tablespoons coconut oil.


About 5-6 cups Unsweetened flake or shredded coconut

2 Tablespoons Coconut oil (optional)

Place coconut into blender and pulse until it no long falls into blades. (if using a high powered blender you can do in one large batch.  If using a traditional blender do in ½ to ¼ batches.)

Using a spatula push coconut down the sides and pulse.  Scrape down sides again and add coconut oil.  Repeat this a s many times a needed until enough friction has been created to begin heating the mixture and it blends freely.  Let mixture run on high until fairly smooth 2-3 minutes.

Cover in a air tight container and store in a dark place.  To cool and it will solidify and be difficult to spread, no worries though just run the closed jar under warm water and it softens right up.

Please think twice about eating RICE! -By Coach KC

Whats wrong with RICE? The most current research says, it's a risk to your health

From the Harvard School of Public Health comes new research. "Eating white rice on a regular basis may increase the risk for type 2 diabetes, according to new Harvard School of Public Health (HSPH) research.

HSPH researchers from the Department of Nutrition—led by Emily Hu, research assistant, and Qi Sun, research associate—reviewed four earlier studies involving more than 352,000 people from China, Japan, the United States, and Australia who were tracked between four and 22 years. The researchers found that people who ate the most rice—three to four servings a day—were 1.5 times more likely to have diabetes than people who ate the least amount of rice. In addition, for every additional large bowl of white rice a person ate each day, the risk rose 10 percent. The link was stronger for people in Asian countries, who eat an average of three to four servings of white rice per day. People in Western countries eat, on average, one to two servings a week.

The study was published in the British Medical Journal March 15, 2012.

White rice has a high glycemic index, meaning that it can cause spikes in blood sugar. Previous research has linked high glycemic index foods with increased type 2 diabetes risk.

For the full article click HERE to go to the Harvard School of Public Health.

Arsnic in RICE?

And if the nutritional risks aren't enough to get your attention, a recent Nov. 2012 Consumer Reports released a report on independent laboratory tests that found inorganic arsenic – a known carcinogen – in some 200 rice products purchased in grocery stores across the United States. The admitted point was to pressure the U.S. Food and Drug Administration into setting a safety standard for arsenic in the American food supply, something the FDA has been embarrassingly reluctant to do. 

For the full report in PDF form please click HERE for Arsenic in your food :Our findings show a real need for federal standards for this toxin.