About the Food

CrossFit runs on Paleo…

Man creates agriculture, agriculture leads to industrialism, industrialism fosters science, technology and increased life-span and time-demanding sedentary lifestyles, consumerism demands convenience, lifestyle and convenience food begins to destroy man, man turns to CrossFit, CrossFit runs on Paleo, CrossFit South Bay runs on FitRat paleo. These meals are created in the spirit of the Paleo diet in Zone proportions for athletes and are good guidelines to follow if for your own consumption.

Sample Menus/Recipes (pdf)

Quality

  • They do not contain: Dairy, cereal grains, corn, starchy vegetables, legumes, refined sugar, trans fats, chemical food additives, anything that is made from a box or bag
  • Meat and eggs are from grass-fed animals, and don’t come from factory farms (fish wild caught)
  • Produce is fresh, organic and purchased from CFM’s or local growers where ever possible

Quantity

  • 4-5 Block servings
  • ~400-600kcal per serving
  • Approx 5-15g fat from omega-3 fatty acid rich oil and/or nuts
  • Questions about Zone? See FAQ

These meals are essentially…

A serving of deliciously prepared grass-fed meat, fish or egg with a variety of herbs, a little bit of omega-rich oil and/or nuts, plus two large servings of vegetables (one always a dark leafy red or green), and a small serving of (seasonal where possible) fruit. Desserts are wheat and dairy free.

Specifically…

Meats/Eggs Used: Fish: most often: cold-water fish; Fowl: lean cuts of chicken, turkey; Eggs: cage-free, organic, CFM eggs; Beef: lean cuts of whole grass-fed; Pork: lean cuts of whole grass-fed; Game: duck, bison, deer, etc; only by special request (prices vary).

Vegetables you’ll find at least one of at each meal: kale, watercress, bok choy, red cabbage, asparagus, brussel sprouts, broccoli, dandelion greens, mustard greens, collard greens, sorrel. Vegetables you’ll find in frequent use: onions, zucchini, mushrooms, eggplant, tomatoes, cauliflower, celery, cucumber, radishes. Vegetables you’ll find in smaller amounts: beets, carrots, rutabaga, parsnips, squashes, avocado, romaine, arugula, artichoke, leeks, escarole, endives, swiss chard, spinach

How does it taste so good?

Spices & Herbs: are your new best friends. Parsley, dill, chives, anise/fennel, sage, basil, ginger, garlic, rosemary, thyme, oregano, cilantro, cardamom, cumin, coriander seeds, tarragon, marjoram, paprika, turmeric, bay leaves, cayenne, chili, the list goes on and on.

Paleo versions of un-Paleo favorites: BBQ sauce (herb-based) sauce, mayonnaise, pesto, ‘cream’ sauces (tahini-based)

Oils & Nuts: used sparingly and primarily used are those with the richest in omega-3’s fatty acid profile: walnuts, macadamia nuts, flax seeds and hempseeds (and oils from each, in addition to coconut and canola oil); secondarily: almonds, pecans. No: peanuts.

What about sweeteners? Raw fruit is used where ever possible or occasionally a tiny amount of stevia. No: refined sugars, artificial sweeteners. Seldom: honey, agave.

What about salt? In moderation (never more than a pinch or two). A very small amount of sodium is found in tahini and tamari which is used in some recipes.

What about other stuff? In addition to spices, some flavors make food delicious. Often modestly incorporated: Bragg’s apple cider vinegar, Bragg’s liquid amino acids, tahini (sesame seed paste), tamari, coconut milk. Seldom modestly incorporated: arrowroot flour, almond meal as a thickeners.