Happy New Year!

It's that time again!  Time to reset!  Did you overindulge this holiday season?  Were you not as consistent with your workouts?  It's ok!  Forget it and move on.  Make those resolutions and goals.  

1.  Be sure to make them specific.  
2.  Set short and long term goals with a timeline.  
3.  Decide on a plan of attack.  
4.  And write it down!  
5.  Keep it visible.

SCCF is here to help at Main and South there will be goal sheets at the front desk.  Grab one, fill it out and we will be posting them up in the gym.  This will help to remind you daily of your goals and get the support of our SCCF community.  If you need help with your goal setting be sure to see a trainer.  We are ready to help!

If you are starting Whole30 tomorrow.  Then today is the last day to sign up for The Whole30 Daily.  This is support, advice, and tough love sent to your email box daily during your Whole30.  There is a charge of $14.95 for this service.  Definitely not a necessity, but some may need the daily support.  

Navigating the Holiday Eating Season and Everyday Paleo Too Easy Chicken Adobo & Roasted Greens with Beets

We are all so busy during this time of the year, but it doesn't have to be a time to throw all of our healthy eating habits out the window.  Enjoy and indulge a bit during the holiday season, just don't give yourself license to go completely off road.  Here are a few tips that can help you navigate the holiday eating season.

1.  Drink your water.  Dehydration can trick you into thinking you are hungrier than you really are.  Drink water throughout the day.  Something that works for me is drinking a 16 oz of water before each meal.

2.  Don't go to that holiday party hungry.  That is a recipe for disaster.  If it's a cocktail/appetizer party you are attending, then be sure to have a good Paleo dinner before heading out.  If you are having dinner then have a snack before you leave.  A handful of almonds and a small apple.  Some carrot sticks, avocado slices, and a few pieces of leftover chicken.

3.  Tempting I know, to pick up that special once a year holiday treat at your favorite grocer.  Dang you Trader Joes!  But I challenge you!  As I am challenging myself.  Don't buy it!  Don't bring it into your house.  Make your holiday indulgences extremely special.  BE PICKY!  Don't pick up anything and everything that is offered to you.  Maybe you only go home for the holidays each year and Grandma bakes her famous apple pie.  Then have it.  But don't pick up every other store bought holiday dessert crap offered to you.

4.  Alcohol!  If you are truly wanting to keep your drinks as Paleo as possible then stick with wine, tequila, and potato vodka.  Forget the mixers.  Just filled with artificial junk and unnecessary calories.  Sip and enjoy that wine and spirits responsibly.  And remember never to drink and drive.


 Here is an easy and delicious Everyday Paleo Too Easy Chicken Adobo & Roasted Greens with Beets recipe to help you during this holiday season.  When you eat delicious and healthy food you will less likely want to overindulge in the other stuff.

Don't forget to register for our Everyday Paleo Workshop in January.  The perfect thing to do for yourself and your loved ones in the new year.  It is only $99 and includes lunch. 

It's Cold Outside! Warm Up with Everyday Paleo Salmon Chowder!

As soon as it starts to get cold my family asks for this Salmon Chowder from Everyday Paleo.  Delicious, warm, and filling.  And it has bacon!  Pretty much impossible not to love it!

Remember!  Our Everyday Paleo Workshop is Saturday, January 18th, from 9 am to 3 pm.  

No better way to kick off a healthy New Year!  All are welcome!  Members and non-members, so invite your friends and family.  This is a workshop that will benefit everyone.  Paleo newbies and pros.  Lunch is included!  Only $99 for this all day workshop.

Go to http://everydaypaleo.com/workshops/ to register.

Adequate Calories for Fat Loss & Sun Dried Tomato Chicken Bake

Check out the new post, Adequate Calories for Fat Loss from our friends at Everyday Paleo.  Great post written more for the ladies but great read for everyone.  This is a sample of some of the great information you will be getting at the Everyday Paleo Workshop.  Register here today! 

Also, here is a link to one of my favorite recipes, Sun Dried Tomato Chicken Bake from Everyday Paleo.  It is a delicious and super easy recipe.  Enjoy!

BIG NEWS!!! Everyday Paleo Workshop Coming to SinCity Crossfit South!

Some of you already know my Paleo story.  But for those of you who don't, it started about  3 1/2 years ago.  My oldest daughter had some pretty bad environmental and food allergies.  She also suffered from asthma and was constantly sick.  I was tired of all the antibiotics and medications.  I knew this wasn't good for her.  I did my research and found Paleo.  We started slow. first eliminating dairy, then gluten.  We saw an improvement in her asthma right away and her nasal congestion decreased.  Soon we eliminated all asthma medications and she hasn't had an infection since.  We were so excited about these improvements we decided to go all in as a family.  One of the blogs I followed religiously when we began was Everyday Paleo by Sarah Fragoso she had so much information and recipes on how to transition a whole family to the Paleo lifestyle.  She is an incredible lady.  A Mom of three, a wife, a crossfit coach, blogger, and author.  My first Paleo cookbook is one of hers, the Everyday Paleo Cookbook.  Since that book she has authored two more Paleo cookbooks and a children's Paleo book.

Sarah, alongside Jason Seib (the author of "The Paleo Coach" and owner of Clackamas Physical Conditioning) will be presenting a Paleo Workshop at SinCity Crossfit South in January.  See the flyer below for all the information.  It is a workshop for everyone.  You don't need to be a member to attend.  Invite your friends, family, and neighbors.  The cost is $99 for this all day workshop that includes lunch.  To register go to Paleo Workshop Registration.

Easy Mashed Cauliflower

So a lot of comfort foods are showing up on the dinner table these days.  Kinda goes with the weather.  This is a great side dish for many of those wonderful fall foods and for those carb concsious people.  Wonderful substitute for mashed potatoes.  And it is quick and easy.

2  bags organic frozen cauliflower/frozen cauliflower
1 1/2 Tbl coconut oil/grassfed butter (butter not Whole30 approved)
Salt & Pepper to taste

Cook frozen cauliflower according to package directions.  Drain.  Throw it all into your VitaMix/blender/food processor.  Add oil or butter, salt and pepper.  Blend until smooth.  Taste and adjust salt and pepper to your liking.

Some resources to help you continue eating healthy!

Check out our friend Nick Massie's website paleonick.com for more recipe ideas to continue your new healthy eating lifestyle!

He has great recipes that make large portions and can be frozen so you don't have to worry about cooking meals everyday!

Also Like him on Facebook: https://www.facebook.com/PaleoNick


Here are a few other great sites:

http://paleomg.com/

http://paleopot.com/

http://www.sweetcheekshq.com/

http://everydaypaleo.com/


For those who may be interested in how I eat on a regular basis continue reading.

I pretty much eat Zone/Paleo. I measure my food (Zone), but eat Paleo. The main difference between Paleo and Zone is that the Zone allows you to eat processed foods and Paleo is caveman style. With the Zone however, if you choose to eat processed foods the portions are smaller so you may not feel full. If you choose healthy options you are able to eat more.

The Zone can be a little frustrating when you start out because you are measuring all your food, but when you get the hang of it you will be able to pretty much eyeball most things. The main reason I like the Zone is because there is portion control. Paleo is easy to start off with, but the one thing I don’t like about it is that there isn’t specific portion control (Eat as frequently as you want and whatever you want as long as it’s “Paleo”). People trying out the Paleo diet for the first time may also struggle with not knowing how much to eat.

I don’t like to refer to these as “diets” either. A “diet” is a quick fix fad. I think of the Zone and Paleo “diets” more like healthy lifestyles.

By all means I am not expert, but I have done both “diets” and combined the two. When I first did Zone/Paleo I did it super strict for 30 days. I saw results after the first week. I was also working out.* After I did Zone/Paleo strict for 30 days I cut out most of the processed foods I used to eat. i.e. bread, pasta…but that does't mean I don't eat them every once in a while or have "cheat" items.

Below is how you can figure out how many Zone blocks you should eat a day. You can create an account for free. http://www.zonediet.com/shop?gclid=CNTzzJD7-rgCFa9_Qgod4H0ApA

Zone Tools > Body Fat Calculator

For me I eat 15 blocks per day (15blks of protein, carbs, and fat)

3blk breakfast, lunch and dinner (each meal includes 3blks of protein, 3 blks of carbs, 3blks of fat)
2blk snack mid-morning and mid-afternoon

You can break up your blocks however you want throughout the day. This way just works for me.

1blk of protein = 7grams / 1blk or carbs = 9 grams / 1blk of fat = 1.5 grams

You can look on the ingredient labels to figure out blocks if it is not on the Zone Food Block list.

Zone Tools > Zone Food Blocks 

www.zonediet.com