Crystal Nelson

Decide

2012-01-25T14:07:00.000-08:00

"Once you make a decision, the universe conspires to make it happen." - Ralph Waldo Emerson

Muscle-ups. The thought of them coming into competition at The Fittest Games this past weekend made me more nervous than I've ever been. You see, I've actually had my muscle-ups for over 3 years. I stopped doing them for a long time (like several months long) because of elbow and shoulder pain and just never got back onto the rings until recently. Then, not much to my surprise, they were nowhere to be found when I tried them the past couple of months.

The problem was not that I was not strong enough, I weighed more, or forgot my technique. The problem was, I had not made up my mind to do them. I was still thinking about pain. I was still thinking about that stopping point right before the transition. I was still thinking about how I failed the rep before.

I definitely was not thinking about getting ON TOP of the rings, but just that I couldn't do them right now at this moment.

Just like with any CrossFit competition, your "goat" always appears.

"The Muster" 1-5 Muscle Ups, 5-1 Thruster.

Crap...

"Please don't let me sit and stare at the rings for 10 minutes" is all I immediately thought. I went home stressed over WOD 3. That night I watched muscle up videos like this one for about an hour and a half visualizing myself doing the exact same movement. I thought about how it felt when it was effortless the year before. I did this until falling asleep late that night.

On the day of competition, I realized my thought process was the only thing stopping me.

I said to Carey Kepler as we were warming up,"I've decided I'm doing muscle-ups today."

She smiled and said, "That's all it takes." Done.

3-2-1 Go....

First muscle-up, EASY!! It felt good. While I didn't finish the workout, I completed 7 muscle-ups and that's all I needed to get me back into the groove and ready to challenge myself to achieve the goal I've had on my vision board for over a year... 5 linked muscle-ups. It will happen this year... and it will happen soon! When you've made up your mind, there's nothing in your way. Now go do it.

Gratefulness

2012-01-22T21:11:00.000-08:00

I have been going through some life turbulence which we all go through time and time again. What I've learned and realized over the past couple of months is that you have to look at all the positives in your life when you feel like you have hit bottom. There is a certain roller coaster called life that happens to all of us. We have highs.. we have lows.. we have adequate or average. When you are in the highs, everything is positive and easy.. life is euphoric. In the averages, everything is stable. Everything seems fine and comfortable... not great, but nothing to complain about OR get excited about.

It's when you are in the lows that you start to really evaluate your life, relationships, daily habits, and who you are as a person and what value you bring. There are multiple lows. Lows that are rock bottom, lows that are just above that, and lows that are just below "average". None of them are particularly fun but it is part of life. You can't exempt yourself from them... You can however change your position, change your mindset, and change your perception and realize there is a very particular REASON for each of them.

Lately I have been going through some pretty emotional changes and have felt myself start to go to this low place in my mind, my physical, and my spiritual. It is up to me to change this state. It is up to me to choose how I will be each day.

I started to look at all the positives in my life. And what started out to be a short list ended in a list I couldn't finish!

I am surrounded by amazing people. I have a job that isn't a job but a passion and something I LOVE. I have family that cares about me. I have friends that would fight to the bitter end for me. I don't worry about money... I have food to eat, a warm bed at night, and I get to experience things in life that I never dreamed I would be able to. I have my health. I am able to do physical tasks that push me every day and allow me to compete in something I love. I have experiences every day that bring me satisfaction and worthiness. I have a father that looks down and supports every day, even though he is gone. I have endless possibilities!!

This life that I have been given, regardless of my past, is a gift. I am SO GRATEFUL for what I do, the people I have in my life, and the future ahead of me. It honestly gets me choked up to think about this in the big picture. I can do more.

When I make a vision board or book, list out my goals, or visualize my life, I start to really see the potential life has. To dream big is to manifest what you want. I see exactly what that is and I also see how grateful I am for the SIMPLE things I have now.

Thank you to everyone that has impacted or touched my life in one way or another. Whether it has been a 1 minute conversation or my best friend over the years, you have contributed to my well being and making me better. I only hope to return the favor and make a difference for others! Thank you, thank you, thank you! This drives me to do and give more LOVE for others and allow this to show through my daily actions.

One of my core values and emotions for 2012 is LOVE. This isn't for me. I want to radiate this to everyone I touch. I want to give as I have been given.

This past year, right before Christmas, a dear friend and person I looked so highly up to passed away abruptly and too soon. He was my Dad's best friend and my best friend's father. Jerry Ratliff is someone that was a second Dad to me and I have known him since I was born. He was an amazing person. The one word that comes to my mind when I think of him is "Giver". He was constantly giving to others. Whether that was his family, friends, or a complete stranger. I look at his life and how many people he gave to and impacted. What a phenomenal person he was!! We never know why these things happen. All we can do is to know that this is not the end, not the last chapter and that there is a bigger reason for all things that happen.

Be grateful for every second of your life. Do what makes you happy. Radiate love for others. Give back. Appreciate the small things in life. Tell the people around you exactly how you feel. Most importantly, LIVE every minute as if it were your last.

A video for Jerry Ratliff...

2012 MOTTO AND THEME SONG!!

2012-01-06T10:26:00.000-08:00

2012 Motto:

“Act as if it were impossible to fail.”

Expect it... Expect to win... Expect to come out on top... Expect to lift the weight and get the muscle up... Expect to be successful... Expect to be a leader and find my voice... Expect to be financially free... Expect to be an expert... Expect to travel every year to a new country and experience the world.. Expect to make a difference and leave a mark in this world!

Expect what you desire and it will manifest.

In the past, I have accepted sub par in fear that I would fail in all areas of my life. It was ok for me to do well enough; it was ok to be above average but not extraordinary. It was ok for me to place in the top 5 in everything from workouts, coaching, leadership, success, finances, etc., but to never be number 1 or be at the top in anything. When I look back, this is how my life and perspective on my capabilities has always been.

No more.

All that’s stopping me is my expectation, my focus, and my drive. All that’s stopping me from living a life where failure does not scare me… is ME. I’m ready to walk into my fear… the fear of failing and the unknown.

I know I’ll come out on top because there is no other option.

2012 CORE EMOTIONS:

Gratitude.

Love.

Fearless.

2012 CORE VALUES:

Health

Integrity

Community

Trust

Love

Growth

2012 THEME SONG:

“Good Feeling”

The lyrics to this song are powerful and how I want to approach every day in 2012. Plus, this song makes me happy and energized every time I hear it!
"Woke up on the side of the bed like I won..."

[Etta James] 

Oh, sometimes I get a good feeling, yeah
 I get a feeling that I never never never never had before, no no 
I get a good feeling, yeah 

Oh, sometimes I get a good feeling, yeah
 I get a feeling that I never never never never had before, no no
 I get a good feeling, yeah  

[Flo Rida] 

Yes I can, doubt that I leave,

I'm running with this plan 

Pull me, grab me, crabs in the bucket can’t have me 

I’ll be the president one day January first, oh, you like that gossip 

Like you the one drinking that god sip dot com 

Now I gotta work with your tongue 

How many rolling stones you want 

Yeah I got a brand new spirit, 

Speak it and it’s done 

Woke up on the side of the bed like I won 

Talk like a winner, my chest to that sub G5 dealer,

US to Taiwan
 I hope you say that,

I wanna play back 

Mama knew I was a needle in a hay stack 

A bugatti boy, plus maybach 

I got a feeling it’s a wrap asap  

[Etta James] 
Oh, sometimes I get a good feeling, yeah I get a feeling that I never never never never had before, no no 

I get a good feeling, yeah 

Oh, sometimes I get a good feeling, yeah
 I get a feeling that I never never never never had before, no no
 I get a good feeling, yeah  

[Flo Rida] 

The mountain top, walk on water
 I got power, feel so royal 

One second, I’ma strike oil 
Diamond, platinum, no more you 

Gotta drill a land, never giving in 

Giving up’s not an option, gotta get it in 

Witness I got a heart of 20 men 

No fear go to sleep in the lion’s den 

That flow, that funk that crown 

You looking at the king of the jungle now 

Stronger ever can’t hold me down 

A hundred miles going from the picture smile 

Straight game face, it’s game day 

See me running through the crowd full of melee 

No trick plays, I’m Bill Gates, take a genious to understand me  

[Etta James] 
Oh, sometimes I get a good feeling, yeah I get a feeling that I never never never never had before, no no I get a good feeling, yeah 

Oh, sometimes I get a good feeling, yeah I get a feeling that I never never never never had before, no no I get a good feeling, yeah

NEW for 2012!!

2011-12-14T16:14:00.000-08:00

The NEW 2012 Fuel-21 Program has been finalized!! I am SO excited to start this program in January! When I first started Fuel-21 August 2009, my main goal was to provide a product that helped change the perspective we, as a society, have on food and what we eat. Through the past 3 years, I have personally seen the impact food has on me physically, mentally, and emotionally either in a positive or negative manner. I have been through lows and highs with my food journey and I wanted to help others get to a balanced place with nutrition and emphasize on nourishing foods. My passion stems from seeing sick individuals become healthy and vibrant, and seeing a true change in one's mind, body, and spirit just by changing their view on food and what they give their body to run on.

The original Fuel-21 course, which consisted of 21 days of perfect eating from whole, nourishing foods, saw great success with those who participated. Lives were impacted, perspectives were changed, and results were definite. But, there was something missing in this course. I knew the information I wanted to share and the complete change in behavior I was seeking to see in my clients, wasn't there as a whole. So, I went back to the drawing boards to achieve the mission I had set out when creating Fuel-21 in 2010.

This is what 2012 has to offer for you.... the new course options will take you to a next level with nutrition, behavior, education, and discipline. It is designed for you to truly CHANGE your thought process, choices, and all the while LOVING the new change. This goes past body image. You will soon start to feel the difference from the inside out with quality, wholesome food. Here are the details!

2012
Course Options

"21 Days to Food Freedom"

This original 21 day course is designed for those that want quick, immediate results and are ready to make a change now! The 21 days is focused on breaking sugar addiction, cleansing your diet from processed foods and getting you fast results.

Price: $150

Limited to 10 People

Length: 21 Days

Meeting Dates and Times:

Kickoff: Wednesday January 4th @ 7:30PM-9:00PM

Final Meeting: Wednesday January 25th @ 7:30-8:30PM

During this 21 days you will:

Eat from an Approved Food List specific to the program
Identify food triggers, obstacles, and motivation
Learn what foods to eat and why
Look, Feel, and Perform Better
Change Your Eating Habits
Improve Sleep Quality
Break Sugar Addictions
Learn how to shop, cook, and eat out
Learn specific wellness supplements that are beneficial
Plus More....

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"REFUEL"

Looking to cleanse your body from the holiday sugar? "REFUEL" is a 12 day cleanse designed to "reset" the system with very strict food and get you back to feeling vibrant and healthy!

Price: $100

Limited to 15 People

Length: 12 Day Seasonal Cleanse

Prerequisite: Must be a Graduate of 21 Days to Food Freedom/2010 Fuel-21 Course

Meeting Dates and Times:

1st Meeting: January 11th @ 7:30-8:30PM

2nd Meeting: January 18th @ 7:30-8:30PM

Final Meeting: January 23rd @ 7:30-8:30PM

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"THE CURRICULUM"

The Curriculum is a 3 step process and is 4 months in length from start to finish. If you are ready to truly change your eating behaviors, see first hand how nutrition can impact your life, and are ready to take your health to the next level, this course is for you!

Step 1: "The Foundation" - 8 Weeks

Step 2: "Discipline" - 4 Weeks

Step 3: "The Lifestyle" - 4 Weeks

Want to go through the entire curriculum? Buy all 3 now for a discounted price of $699 (over 15% off)!

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STEP 1: "THE FOUNDATION"

The purpose of this course is to build foundational nutrition habits and a healthy lifestyle with weekly focuses, week to week transitions, accountability, and continuum testing. This is the 1st step in the 2012 Curriculum. Once through the Foundational Course, participants can move onto the "Discipline Course" and "The Lifestyle Course."

Price: $349

Limited to 10 People

Length: 8 Weeks

Anyone can join this course! Whether you are advanced or beginner, there is value in going through the entire curriculum.

Meeting Dates and Times:

All meetings will be at 7:30PM-8:30PM

January 9, 16, 30

February 6, 20

March 5

Things Included:

Weekly Focuses (step by step transition)

Weekly Educational Material through speakers, handouts, and videos

Guest Speakers

Food Journaling with Purpose (mood, digestion, cravings, etc)

Continuum Testing (at the beginning and at the end to see progress)

Local Farm or Farmer’s Market Trip

Cooking Class and Potluck

“Make it Paleo” Cookbook

Accountability

Pre and Post Body Composition Testing

Much, much more!!

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STEP 2: "DISCIPLINE"

This 28 day course teaches discipline through a strict eating plan that will cleanse the body of processed foods, sugar, and heal the body. This course will teach each participant discipline with food. With guidance, each participant creates their individualized constraints for the 28 days and sticks to this plan for the entire 28 days.

Cost: $150

Length: 4 Weeks

Limited to 10 People

Requirements: Graduate of “The Foundation” course

Meeting Dates and Time:

All Meetings will be at 7:30-8:30PM

March 7, 14, 28

April 4

Things Included:

Weekly Meetings

Step by Step Book/Manual of what to expect, tips, and guide

Strict Eating Plan

Accountability

Weekly Material on the mental side of eating/food

Body Assessment on Week 4

Dinner out at Local Restaurant

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STEP 3: "THE LIFESTYLE"

This is the final step to making a true lifestyle change by focusing on a nourishing, balanced diet, dialing in on the affects of sleep and stress, testing for deficiencies and digestive health with Lingual-Neuro testing, and creating a Bioindividual plan for each participant to live the healthiest and most vital life possible.

Price: $325

Length: 4 Weeks

Limited to 5 People

Requirement: Graduates Only of “The Foundation” and “Discipline” courses

Meeting Dates and Time:

All Meetings will be at 7:30-8:30PM

April 9, 16, 23, 30

Things Included:

Individual Testing and Nutrition Plan

Lingual-Neuro Testing with Suggested Supplements

Sleep Journaling

Weekly Goals and Focuses

Weekly Learning /Meeting on Lifestyle Components

A conscious effort and journaling to decrease stress

Vision Boards- How Eating Healthy Can Get You There

For questions please contact Crystal at crystalnelson@crossfitcentral.com

Don't Let Your Head Get in the Way

2011-11-17T18:05:00.000-08:00

We've all experienced the moment where your mind is battling your body.

The moment where your head is telling you "No", "Slow Down", "Stop", "This Hurts", "You Might Injure Yourself", etc.

That moment is the EXACT moment that you push through... and that is when you WIN.

Check out Kady jumping 40.75"!!! If you've ever done a 1 Rep Max Box Jump, you know the mental battle you experience right before committing to the jump. It's a fine line of survival instincts and pushing your limits.

Kady is one of my newest clients and she is what I call a "Raw Athlete". Watch out for her in the future!! She's got talent and drive... and is a fierce competitor. I'm excited to see her do big things!

Kelsey Runs the NY Marathon!

2011-11-10T17:28:00.000-08:00

What did you do last Sunday? While I was having brunch and coffee Sunday morning, my client Kelsey Pullin was running the NY Marathon. This was her first marathon, and while I wasn't there, I heard she was smiling the whole way! What a HUGE achievement for 2011!! This is an example of setting a goal, sticking to a plan, and finishing. I couldn't be more proud!! Congratulations and I cannot wait to see what Kelsey accomplishes in 2012!! :-)

What direction do you choose?

2011-11-03T09:40:00.000-07:00

You have the choice to do anything today. What do you choose to fill your life with? Today I choose to:

Take 1 hour to paste in my vision book so I manifest what is to come in my life!
Mark off 90% of my "To Do" List
Meet with Zachary Thiel to get to know him, his strengths, and his vision
Start someone on a new nutritional path today
Drink lots of water, go to bed early, and eat nourishing foods for my body, mind and soul
Give an "out of the blue" compliment to someone that I don't usually talk to and make them smile
Talk with a loved one and surround myself with positive energy

Our daily actions matter. Embrace each moment of your life!! Give to others wholeheartedly and make a difference in someone's life today.

The Teeth Don't Lie

2011-10-26T19:34:00.000-07:00

What is the healthiest way to eat? What is going to bring us optimal nutrition and a vibrant life?

Many different motivational aspects of eating point to a single conclusion: there is always some component of desire when we eat- the desire to nourish ourselves, to be alive, to live life, both privately and with others.

Look at the many theories and nutritional methods of today on nutrition. Have we gotten to a point of looking at our food as monotonous and limited? As simply a way to get our body fat down? As a restriction to our social life? We are bombarded with seemingly "good" nutritional material that is promised to work and keep us healthy. Our health is the one thing we have control over. It is something that cannot be bought, cannot be abused, and must be a daily discipline. You have a CHOICE to be healthy.... or not. While all of these diets that I have listed below are meant to be a positive change in people's lives, the bottom line is, they are just confusing everyone. Heard of any of these?

Eating for Your Blood Type
Atkins
PH Balance
Vegetarianism
Zone Diet
South Beach Diet
Food Combining
FDA Approved Diet

What we are seeing is an epidemic of health problems consisting of growth problems, learning disorders, behavior and emotional problems, infertility and increase in modern disease across the nation. If you go to the bookstore you are slammed with a ton of books on what the best way to eat is. Searching the internet, you can find millions of writings on what is the right way to eat and why.

So what is a healthy diet? It's easy to take another person's word on what eating healthy actually means, but I personally want to know what healthy people are eating and trace back to before we had diseases, obesity, and chronic health problems. Today the answer seems to be that this is just the way of life for human beings. That we are to accept that we will become sick as we age and die in a hospital. That we are supposed to be treated with medicine and drugs versus looking at another alternative and what is at the root of the problem.

Let's take a look at the work of Dr. Weston Price. Dr. Price was a dentist and continued to have patients that came in with cavities, decay, and did not have enough room for new teeth to grow in. He asked himself, "Why are my patients so sick?" Dr. Price kept getting reports of people without Western medicine that had beautiful teeth with virtually zero cavities. He wanted to see this for himself and decided to take a 10 year investigative trip around the world to remote areas where they had not been exposed to a modern day diet. The groups Price studied included sequestered villages in Switzerland, Gaelic communities in the Outer Hebrides, indigenous peoples of North and South America, Melanesian and Polynesian South Sea Islanders, African tribes, Australian Aborigines and New Zealand Maori. Price wanted to know what healthy people were eating and did an amazing study that cannot be repeated today because every person has virtually been affected by modern day foods. Wherever he went, Dr. Price found that beautiful straight teeth, freedom from decay, good physiques, resistance to disease and fine characters were typical of native groups on their traditional diets, rich in essential nutrients. They were happy. They were lean. They were healthier than anyone he had come in contact with prior to visiting. He begged these tribes to get permission to examine their teeth and also took general notes of their foods and lifestyle which they agreed to. He saw them as the answer and the hope for Westerners to be able to return to a healthy body and mind.

Every single person had perfectly straight teeth and almost zero teeth decay. They used no toothbrushes or toothpaste. The children were very sturdy and strong with high cheek bones. The men were noted for their great strength and the women were noted for their great beauty. Every area that Price visited the people ate a different diet. Dr. Price's biggest disappointment was that he never found a healthy group of people eating a vegetarian diet. This would have been suicide for indigenous peope.

When Dr. Price analyzed the foods used by isolated peoples he found that, in comparison to the American diet of his day, they provided at least four times the water-soluble vitamins, calcium and other minerals, and at least TEN times the fat-soluble vitamins, from animal foods such as butter, fish eggs, shellfish, organ meats, eggs and animal fats–the very cholesterol-rich foods now shunned by the American public as unhealthful.

For those that survived on raw milk, they weren't buying homogenized and pasteurized milk from the grocery store. This milk is very unhealthy for us. Instead they got their raw milk from cattle and goats that grazed on lush, green pastures. They also used raw butter, raw cream, and raw cheese. One tribe in particular grew rye and made a sourdough bread. A typical lunch was a piece of sourdough bread and raw cheese. But, also included in their diet was meat where they would eat the whole animal. They had a few vegetables but their diet consisted mainly of raw dairy, rye and meat, which is a very high PRO, FAT diet with Carbohydrates in there as well.

Every where Price went they had one or more sacred foods. This was specifically special nutrition for children's growth and women that were in preparation of pregnancy, pregnant or breastfeeding. They knew that fertility and the growth of children was a very important time. Some used a specific butter that was a deep orange color. Another provided Cod's head stuffed with oats and liver. This was very important for children to have for breakfast each morning. Another sacred food was fish eggs, for those that had access to it.

For Alaskans, as well as having straight teeth and no decay... they had no crying babies. A well nourished baby does not cry. They had also never seen a case of any modern disease. The number one source of calories was seal oil. It was used for cooking, a dressing, food storage, and a special Eskimo ice cream. Their diet consisted of 80% FAT. They never ate lean meat. The lean meat was cut in strips and smoked and smothered in fat. This was true in all primitive people of the world. They would never eat a lean piece of chicken breast because they knew it would make them very sick. Fat sustained them. Lean meat did not and was not useful. Today we think eating all lean meat is a healthy choice when actually eating the fattier pieces of meat are more satiable to our bodies.

Check out these photos below and see for yourself how beautiful their teeth are. Notice the liveliness in their face and how happy they are as well! Notice their facial structures and the plumpness in their cheeks. There were no mental diseases, moodiness, instability, or hormonal problems such as PMS, depression, or post menopause.

These children are from New Zealand and their diet consisted of fish and shellfish.

Dr. Price tried to keep modern processed foods away as long as possible to these remote ares. But, soon these new foods starting creeping in to their diet. When these Primitive people began eating a modern diet they soon had tooth decay, dental deformities in the 2nd generation, and were also much more susceptible to disease. Their faces that are vibrant and full of life in the pictures above soon became very tired looking. Their facial structures changed completely and became very thin and weak. Before modern, processed foods, the bones of these people were beautiful and strong. After the introduction of modern day foods, there is chaos in the facial structure, infertility, and very serious disease. Check out the photos below.

These children are also from New Zealand eating a diet consisting of white four and sugar. Whereas the original primitive Maori had reportedly the finest teeth in the world, the whites now in New Zealand are claimed to have the poorest teeth in the world. These individuals are typical. An analysis of the two types of food reveals the reason.

With the advent of the white man in New Zealand tooth decay has become rampant. The suffering from dental caries and abscessed teeth is very great in the most modernized Maori. The boy at the lower left has a deep scar in his upper lip from an accident.

So what is a healthy diet? It seems that some of these indigenous people ate dairy and grains. There was quite the diversity from each region. What it came down to was that each tribe ate what was plentiful where they lived and their traditional native diet.

Some had no plant foods.
Some had very little animal foods.
Some had lots of animal foods.
Some had dairy products.
Some had grains, others didn't.

What does that leave us with? Dr. Price said it best.....

"Life in its fullness is Mother Nature obeyed." - Dr Weston Price

We have tried to deny nature and eat what we think is a healthy diet. We have implemented a low fat diet and think that a grilled lean piece of chicken breast, egg white omelets and protein powders are what makes up a healthy diet. These primitive people would have shied away from the leanest cut of meat. We are denying that our diet should consist of a lot of fat and a moderate amount of protein and carbohydrates. If we choose to continue to think the a high protein, low fat, high protein powder diet is healthy, we will find ourselves very malnourished.

These healthy traditional peoples knew instinctively what scientists of Dr. Price’s day had recently discovered — that these fat-soluble vitamins, vitamins A and D, were vital to health because they acted as catalysts to mineral absorption and protein utilization. Without them, we cannot absorb minerals, no matter how abundant they may be in our food.

Sally Fallon has an excellent book called "Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats." In this book she lists a Guide to Food Selection. I've listed these out below starting with the most nourishing, traditional foods. Below that is the Compromised Foods, or, foods that are a better option than others, but not optimal. One thing I would like to note is that my stance is still a grain free diet. You will see that she has listed some grains as optimal. You have decide this for yourself.

Nourishing Traditional Foods:

Proteins: Fresh, pasture raised meat including beef, lamb, game, chicken, turkey, duck, and other fowl; organ meats from pastrued animals; seafood of all types form deep sea waters; fresh shellfish in season; fish eggs; fresh eggs from pastured poultry; organic fermented soy products in small amounts.

Fats: Fresh butter and cream from pasture-fed cows, preferably raw and cultured; lard and beef, lamb, goose and duck fat from pastured animals; extra virgin olive oil; unrefined flax seed in small amounts; coconut oil and palm oil.
Most people feel GUILTY when they have these foods. These fats are vital to our health and will keep us satiated and happy.

Dairy: Raw, whole milk and cultured dairy products, such as yoghurt, piima milk, kefir and raw cheese, from traditional breeds of pasture-fed cows and goats.

Carbohydrates: Organic whole grain products properly treated for the removal of phytates, such as sourdough and sprouted grain bread and soaked or sproated cereal grains; soaked and fermented leguemes including lentils, beans, and chickpeas; sproated or soaked seeds and nuts; fresh fruits and vegetables, both raw and cooked; fermented vegetables.
My stance is still a grain free diet for majority of Westerners. There is a marked increase in health when these foods are removed from the diet. Most of your carbohydrates should come from vegetables and fruits.

Beverages: Filtered, high-mineral water; lacto-fermented drinks made from grain or fruit; meat stocks and vegetables broths.

Condiments: Unrefined sea salt; raw vinegar; spices in moderation; fresh herbs; naturally fermented soy sauce and fish sauce.

Bottom line is that these are the foods that people have been eating for centuries. I think it’s much wiser to follow our ancestors who were hardy and healthy and free of disease, than to listen to modern-day faddish diets with no basis for long term health. You have the power to choose what you put in your body. Make the right one.

Bring the Energy!!

2011-10-17T20:03:00.000-07:00

CrossFit makes working out fun!! Yes, we know that the WOD is going to probably suck at some point, but at the end of the day the community, the pain, the satisfaction of doing something that seems unattainable is what brings each of us back day in and day out!! Check out the Coaches WOD last Friday.... Deadlift PR's followed by a nasty 21-15-9 workout that was killer. Every MTWF we meet at 1PM to workout. The team that sweats together, stays together. Bring the energy and feel alive!!!

Gluten Attack and Mood Swings

2011-10-16T21:10:00.000-07:00

Last Thursday I was invited to attend a food and wine festival and, as you can imagine, I was more than happy to go! Food and Wine... right up my alley! The thought did cross my mind as to whether or not I should try and eat while at the festival. Being Celiac doesn't always make certain situations easy. I ended up running late and showing up hungry, which was my first mistake and something I tell all my clients to NEVER do. But, I figured after some in depth gluten questioning to the chefs I would probably be able to find something to eat. So, I did just that. My friend and I went from booth to booth and I was able to sample some dishes that were supposedly gluten free and safe to eat. Everything was delicious and at one point I even told myself, "There's no way this is gluten free." Turns out, I should have gone with my gut and stopped eating because I was right.

The next day it hit me. Hard. I've been cross contaminated before with gluten, but I think this time I actually ate something that must have been LOADED with it. I woke up with an itchy throat and runny nose Friday morning. By Friday night I had full on cold like symptoms. My nose was running uncontrollably, my head felt like I punching bag, my ears were plugged, my gums felt tender and I was TIRED. As the weekend went on it got worse and worse. Today (day 3) I have been forced to lay low and sleep off and on all day. I still feel under the weather, but I do feel little better this evening.

On top of this, I honestly didn't even feel like myself all weekend. I started feeling depressed, overwhelmed and paranoid late Friday night. I didn't link this up to the gluten attack until this evening, but the symptoms lasted all weekend. My research led me to a Celiac discussion on mood swings and apparently if you do have a gluten contamination it can actually affect a person's brain function and mood. I know I've written a lot on the affects of gluten on the gut but here are some other ways that it can affect you if you are gluten sensitive.

Depression
Anxiety
Learning problems
Migraines
Lack of concentration
Changes in mood
Behavioral problems in children, such as hyperactivity and defiance

Some people ask me if there is anything you can do once you are "glutened". Unfortunately there really isn't or I at least haven't come across anything. If anyone out there reading has a remedy please comment! As far as I know, you just have to wait it out.

It's really disturbing to me that the small amount I had last week affected me this much. It makes me wonder how much it is affecting those that eat it consistently!

If you are not sure if you have a gluten intolerance, I suggest you do some research and go get tested. Taking it out of your diet could change your life!

Water!

2011-10-12T18:22:00.000-07:00

I have been nailed with a lot of info on water lately folks and so I feel the need to spread the word on for every one else. After watching one of my lectures on DVD that consisted of a 45 minute talk alone on water, reading from 3 different sources on water intake, and listening to a recording that discussed water for another 20 minutes, I started to evaluate my own hydration practices and how this might be affecting me. I feel like I drink enough H20, but do I really?

Apparently, JUST TO LIVE, you must drink 50% of your body weight in ounces daily. That would mean about 65 oz of water for me. Was I getting this? Ummm, depends on the day. Some days I probaby drink much more than this, but I know I have gone way too many days where 33 oz is my max.

(Pause... sipping water)

I think most of you guys out there know I am a coffee LOVER and so I would opt for a cup of Joe over water most mornings. Now, that 65 oz we are talking about is a bare minimum. That means we haven't even calculated in sweating (all day, every day in Austin TX), working out, and the amount of diuretics you are taking in that dehydrate you faster.

(Pause.. bigger gulp)

After evaluating my day, I noticed that I was probably in a water deficit. Not good. Based on the fact that I drink about 3 cups of coffee a day, sweat while coaching and then sweat in a workout (sometimes 2), and also like to drink wine occasionally, my 33-60 oz of water a day was not cutting it and could be the root cause to a lot of digestion, sleep, and recovery problems.

One of my newest (and seemingly simplest) goals now is to take in 100 oz of water a day. We can call it the "Drink Water Stupid Challenge." Mainly because this should be a NO BRAINER!! How hard is it to sip water throughout the day. It's kind of like eating, and you KNOW I don't forget to eat. I love food.

There are many good reasons.... Dangit, I already forgot to sip during the last few paragraphs.

(Longer pause for a few extra sips)

Ok, I'm back. As I was saying, there are many good reasons for drinking enough water. Check out this picture below!

So how much water do we really need? You can assume that you will get some water from you food (about 30%) and the rest has to come from daily water intake. We don't hold onto water from day to day and that is why we couldn't survive without it for more than a few days. There isn't a perfect number and you must calculate how much activity you do, the climate you live in, and how many diuretics you drink. Oriental medicine teaches that drinking too much can put undue strain on the kidneys. Drinking excess liquid at meals dilute stomach acid and put undue strain on the digestive process. On the other hand, large amounts of purified or distilled water taken throughout the day as a temporary measure have been used successfully to treat a number of disease conditions, such as kidney stones and toxemia. A good rule of thumb is to avoid drinking too much liquid from one-half hour before a meal to two hours after and to sip beverages slowly with meals. It is also advisable to avoid liquids that are too hot or too cold. Iced water with a meal makes digestion very difficult. Water to which a squeeze of lemon or lime juice has been added will quench thirst and aid digestion better than plain water.

My advice: Sip water throughout the day and aim for about 75% of your body weight in ounces. See how you feel and if you notice a difference in your digestion, skin, and energy. Increasing my intake has made a big impact on how I feel! I hope it does for you too.

(Finishing my water bottle now!)

A Kitchen Staple: "Make It Paleo" Cookbook

2011-10-11T09:44:00.000-07:00

The Food Lover's Primal Palate has officially come out with their first cookbook and did they do it up right! I just received my cookbook last week and have been so excited to use it. This book honestly blew me away and will be a staple in my kitchen. One of my favorite things about "Make it Paleo" is that there are beautiful pictures for EVERY recipe. If you are like me, I am instantly drawn to cooking something if it is appealing to the eye. As I flipped through the book for the first time, I easily picked out about 10 things I wanted to cook right away. If you are looking for a quality Paleo cookbook I can, without a doubt, highly recommend this one.

Haley and Bill Staley have drawn out exactly what you need in the kitchen from stocking your pantry with Paleo items to knowing what kitchen gadgets and cookware you will need. They have described what is Paleo and what is not preferred and made the transition to eating a Paleo lifestyle a breeze. With recipes from appetizers to decadent desserts, you are sure to find something that you love in this book (or 25 things that you love!).

One thing that I hear repeatedly with my clients is that eating Paleo/Primal is too boring and monotonous. This will quickly change your mind and I can't wait to implement their cookbook into Fuel-21. The recipes will open your eyes to the MANY options we have for eating quality, real food and enjoying every bit of it. There is no point in eating something if we do not have fulfillment with our food choices. My view on nutrition is being balanced and sustainable so that you do not feel deprived and socially separated when eating. Everyone will find enjoyment in the look, taste, and texture of the recipes in "Make it Paleo".

You can pre-order your book now on Amazon! For the price, this is a steal. Check it out HERE!!

Happy Cooking!! Please let me know what recipes are your favorites!!

Fall Season: School, Strengths, and Core Values

2011-10-02T09:04:00.000-07:00


Colorado in the Fall

Fall is here and this is my favorite time of year!! There are many reasons but mainly I love the cooler weather, the seasonal Fall foods, the change in energy with school back in session, and, most importantly, it's my birthday in November and I love birthdays. :-) (I had to throw that in there in case some of you didn't know)

It's also my favorite time of year because I feel really focused and start to want to take on new projects, put myself outside my comfort zone and move forward in all areas of my life. It's been a while since I've consistently kept up with my blog, so I am starting back on this too!

This year I decided to go big or go home! I recently started my first official Holistic Nutrition training through the NTA (Nutritional Therapy Association) to become a Nutritional Therapist. I have been looking for a program that matched up with my view on nutrition and lifestyle and I have to say, I found the perfect one!! We are 2 weeks in and I am SO excited for all the learning that is to come in the next 9 months that I can share with others. This program is going to give me tools to help heal and teach others through foundational nutrition and overall lifestyle.

Along with this, CrossFit Central has started an 8 week training on the book "Strength's Finders 2.0". I have taken this test before and am really excited to see our company use this book to help each of us excel as Coaches. If you haven't read this book before, it's a MUST. It will help define your top 5 strengths and how to use them to achieve the goals you have set place in your life. It might seem surprising what comes out of the survey. I know when I first read mine I didn't relate to them as much as I thought I would. But, after reading through mine several times and thinking about them as I went through my daily practices, I realized they were completely spot on for me. My top 5 are:

Empathy
Futuristic
Positivity
Harmony
Competition

After meeting with Jen Cardella this morning for breakfast to discuss them further, I am now excited to take Action Steps to tap into them more versus only focusing on things I need to get better at, such as my weaknesses. Your strengths are powerful and make up who you are and we should use them wisely!

We also recently were asked to list out our Core Values. Core values are those values we hold which form the foundation on which we perform work and conduct ourselves. It seems like these would be easy to list out, but it actually became a 2 hour meditative session for me to recognize my top values. This is what I ended with and why:

Wellness/Health: My health is the most important thing to me and is something I stand for in every person. A life living "sick" or "unhealthy" would mean a life of barriers for me. I want to be able to do everything I want to do without the worry of my body not being capable.
Integrity: Say what you mean and do what you say. Keeping my word in every area of my life is a foundational value for me. If I don't, it consumes me and I'm not settled unless I've made it right.
Community/Family: I could not do the things I do today if it were not for the community around me and the family I have. I am forever grateful and reliant on the people I surround myself with that push me to be a better person every day.
Trust: I trust that people are good and I trust that things happen for a reason. I trust that no matter what path we choose, it is the right path, regardless of if we know where we are going. I trust that things always happen as they should even if we don't understand why.
Personal Growth: Every day is a new day to achieve or discover something. Every day is an opportunity to better yourself. My personal growth is so important to me that I visualize daily what I want in my life and how I'm going to get there. My personal growth is also to serve and give to others more.
Harmony: Balance in my life, relationships, family, health, and career. I need harmony with the people and situations I am in daily.

Core values are important to know so that you have a strong foundation in whatever you choose to pursue in your life. It's also good to sit down for a few minutes (or hours) and contemplate what really makes up YOU so that you can become the person you want to be. One of my clients, Casey Rose, has an excellent class called 21 Days to Get Your Career in Gear that can help you find out what your Core Values are and how to use them effectively. I took this course last Fall and it jump started my progress with Fuel-21.

This next year is going to be a year of greatness at CrossFit Central and I am excited to see where we are headed and how many lives will be impacted!

Does anyone else feel impacted by the change of season?

Fuel-21 September Results!

2011-09-26T18:11:00.000-07:00

Fuel-21 just finished it's Anniversary Course and the results were AWESOME!! Since Sept 2010, there have been over 150 people who have gone through Fuel-21. The results each month never cease to amaze me and the impact that is made is phenomenal in all areas of people's lives. There is a range of results from changes in perspective, increases in performance, to dramatic weight loss. Tonight we had the same great results and I wanted to highlight a few of them!

Tony lost 17 pounds, 8 inches, and 4% body fat!!! Since starting at CrossFit Central, he has lost a total of 60 pounds and is dedicated to continuing on to better health for himself. In true Tony style, he said, "This sh*t works! I've made a huge lifestyle change and have noticed that all the crappy food I used to crave I now think looks disgusting."

Dru lost 10 pounds, 8 inches, and 3.5% body fat!!! He lost all 10 pounds in the first week! Dru was fully dedicated and stuck to the program perfectly. Check out his before and after photos....

Lisa lost 6.6 pounds, 6 inches, and 3.5% body fat!! "One of the biggest changes is my mental clarity is so sharp. My focus is greater than I've ever experienced."

Fuel-21 October Course Registration Open!

2011-09-24T05:06:00.000-07:00

"The results we have seen have been incredible and we owe a lot to you for the change in how we view nutrition. We are incredibly grateful to you as it is the best investment we could make more our futures. Thank you."

Warmest Regards,
Carlos and Martha Riddle

In 21 days you can:

completely change your gene expression
change your old eating habits and have a new view of food
decrease body fat by 5%
lose 15 pounds
improve mental clarity and focus
sleep better! wake up feeling awake!
completely cleanse your body and feel lighter, leaner, and healthier than you ever have
have glowing skin, strong nails, glossy hair
get off medication that you have been taking for years
get rid of anxiety, depression, and digestive issues
learn how to cook healthy, delicious dishes and truly implement this as a lifestyle

These are just a few of the results from people that have gone through Fuel-21. Is it time for you to experience the same thing? I am passionate about teaching this course and am ready to take your health to the next level.

October registration is open!! Spots are limited!!

If you have any questions on this course, please email me at crystalnelson@crossfitcentral.com.

The Holstee Manifesto

2011-09-07T09:10:00.000-07:00

Fuel-21 Potluck!

2011-08-24T10:27:00.000-07:00

Last night, the August Fuel-21 crew came over for a good ole fashioned Paleo Potluck. Wow, did we have a fantastic feast!! It never fails to surprise me how many new and delicious recipes and ideas are out there. Whoever said Paleo is boring is crazy! Keep in mind that none of the food that is on Fuel-21 is a "Paleo (insert word here)" concoction. It's just real food made with simple ingredients. No baked goods that resemble grains or sweets.

The group is making huge progress with several people already dropping 5-8 pounds in the first 2 weeks! Energy is building, sleep is more restful and fulfilling, and clarity is developing as we go further into the course. Old habits are slowly becoming the thing of the past..... no Diet Coke, eating red meat for the first time in 18 years (!), overcoming needing a drink of alcohol a few times a week. This group is already successful and we still have 6 more days to go!

Here's a few photos of all the fun we had last night! From Hibiscus Tea, Salad, Meatloaf, to strawberries for dessert, we had a lot of choices and left with a full belly!


Dessert! Beautiful strawberries with toasted almonds and coconut whipped cream

Guacamole


Meatloaf, Grilled Chicken, Mashed Cauliflower with Chives and Bacon

Hibiscus Tea and Plantains

Mixed Greens with Walnut Oil and Apple Balsamic Vinegar

To give anything less than your best is to sacrifice the gift" -Prefontaine

2011-08-21T18:58:00.000-07:00

Every day it's really easy to get caught up in our usual routines, schedules, and our "normal" life. Lately, I feel like I am being tugged to step outside my comfort zone and be spontaneous as well as look deeper into my spiritual goals, my life purpose and how to give more to others. All it takes is one moment, one event, one conversation that can snap you back into reality of life and all that it offers. One moment of spontaneity and reality.

At one of our Friday meetings after the Games, Carey started talking about our quarterly goal setting meeting. She said something though with such emotion that really struck me. She said, "All we have is time and are we wasting it? I'm not fulfilling my purpose if I am wasting away precious moments. There are no guarantees on tomorrow." If you have experienced losing someone close to you, you know exactly what that feeling is.

One of my childhood friend's mother was diagnosed with pancreatic and liver cancer a little less than 2 years ago and passed away last Friday morning. They had 2 years to enjoy every moment with her. She told her family that this cancer was going to HEAL THEIR FAMILY and make them appreciate every second. Differences that were there before all of a sudden didn't matter and the family was brought together again. In the end, the cancer did heal their family and changed each of their lives.

Jake Thompson with Compete Everyday has an awesome mission on competing for life and how that ties into your daily CrossFit workout. You compete because you CAN and because life is worth it. You compete because life matters and every second matters. You embrace the pain, the good times, the rockiness in the middle and the feeling of success when you finish. That's what life is all about. Jessica Sharratt also recently wrote a blog post on why we do such hard workouts in CrossFit. It's because you can. Because you are able to. Or as Prefontaine, one of the most amazing runners of our time, would say, "To give anything less than your best is to sacrifice the gift." That brings me to the question-- are we doing our best in life?

On Saturday we had the ribbon cutting for the Habitat for Humanity House. After months of hard work, a deserving family now has a beautiful home that they can call their own, care for, and begin new memories. I wasn't sure why, but I felt like I needed to be there for this event. When I got there it was 100 gazillion degrees out with no shade and no breeze. I was second guessing my decision until I saw the families and I saw the future families that will start a new build soon. I was really overtaken with emotion.. happiness and joy for them. This will change their life and all it took was a small effort on my part to help them reach this goal. I felt the need to give more to others right then and there. To branch out and do things that I normally wouldn't do. To embrace life more.

Why is it so hard to pick up the phone to call family and friends that you haven't talked to in a while? Why do we let these moments continue to pass us by? I've woken up to this in the past few months and realize that life is not to be taken for granted. That life is happening every second of every day and if we aren't careful, it will pass us by in a few blinks.

It makes me so grateful for all the amazing things in my life. Here are just a few things that I am grateful for today.....

Enjoying a simple night with my closest girls, being there for someone in need, working out hard every day because I CAN, trying a new hobby for fun, spending time with someone that makes me spontaneous, forcing myself out of my comfort zone, and enjoying a cup of coffee on a Sunday morning with those closest to me...

This is what life is about. And it's happening now. Embrace every moment of it! Go out to dinner with that friend even if you're tired, call your grandmother, play ball with your dogs, cook a new recipe, start a new project/hobby that you have always wanted to do, give to a stranger, smile through bad times... and remember to laugh at yourself!! Relax, breathe, take a step back and see the big picture. There is so much to be thankful for in every stage of our lives.

Do You Hate Your Body & Is That Holding You Back?

2011-08-08T16:58:00.000-07:00

In the Fuel-21 class on our very first day, I ask participants to list what their motivation is to change their habits. Usually, what pops up first is an aesthetic motivation because we all want to look and feel good in our own skin. What I ask of people in the course is to consider a different perspective on what might actually motivate you more. What if you could look past that immediate goal and focus on health and longevity? Focus on your future? Focus on your productivity during the day? Your loved ones around you? Living a harmonious, balanced lifestyle?

Maybe I'm getting to a new phase in my life where I am starting to think of my future versus just my present self, but my motivation stems from looking at where I am at the age of 40, 60, 80, 100 years old. What do I look like? How do I feel? Am I able to play with my kids, grandkids, great grandkids? Am I able to travel as I please? Am I disease and prescription free as I age? Do I love myself in my own skin?

Jason Seib's writes a very insightful blog post on "You Can't Fix a Body You Hate". He brings up great points about loving yourself today and unveiling the truth that aesthetic goals are short term, usually lofty, and most of the time unattainable. Mainly because... you don't love yourself now, so what is going to be different when you lose 10, 20, 30 pounds? It's something I have struggled with in the past and am just now getting to the tipping point on loving every curve of my body. Ironically, usually the things you don't like about yourself are what others think are amazing! If you look at my vision book, one of my spiritual goals is to truly embrace myself as I am. After attending Landmark Education, reading articles like the one above, and consistently setting attainable goals that are in harmony with the lifestyle I desire, I feel like I have finally had a break through with this. At my heaviest ever today, I feel more care free about my body than I ever have. It's liberating.

My purpose in life is to teach, motivate, and empower others to live a healthy, happy, and purposeful life and reach higher than they think is possible through nutrition, exercise, and overall lifestyle.

My purpose has now become that much more of a reality because I am finally learning how to love myself in every area and embrace my flaws.

What is your purpose? What life do you want to create? Could this be holding you back from living the life you want? Take a second look at your motivations and check to be sure they align with the bigger picture in your life. You might be surprised at how much closer you step to reaching your goals.

It's That Time of Year...

2011-07-25T10:22:00.000-07:00

It's that time of year... time to find the Fittest Woman and Man at the 2011 CrossFit Games!! After Regionals I had made the decision not to go to California this year and save money for other big things I want in my life in the near future..... a trip to Italy, buying a house, putting more into investments/savings, etc etc. At one of our Friday meetings Carey asked who was going to the Games. In our family circle of coaches, I was one of the 25% that wasn't. It hit me right then and there that I was being ridiculous!! CrossFit IS me and this is THE event of the year. Why would I not be there?? I've gone for the past 2 years as a competitor and I thought that it didn't matter if I decided not to go this year. Not to mention we have 3 stellar women going into a battle and need and want support! I went home, booked my ticket and made plans to go to California.

Now I am bubbling with excitement to get to the West Coast to watch all of the phenomenal athletes compete and show the world what the human body is capable of!! I am ready to meet new people in our community from across the world. And I am ready to see another perspective as a spectator this year and have a blast with my CrossFit Central crew!!! Is it time for my flight yet??!! See you guys in Cali....

Bigger Reason

2011-07-22T10:09:00.000-07:00

"I am a fitness trainer. My practice is more than just a job; it is my passion. My clients are my top priority and their successes are my life's work- I am a professional." -Greg Glassman

I love getting up and going to work every single day. It might sound made up to say that, but I really do. The main reason?? My clients. Every single person I train and get to see at the gym I consider a close friend or family member to me. Their success is my success and I can't think of anything better than to see someone progress over time with movements they thought were impossible to do when they walked in the door. To see a 65 year old man that has problems air squatting on Day 1 be able to do a 95# squat clean with beautiful form a year later. To see a 32 year old woman that is scared of lifting weights attack a deadlift bar or want to lift heavier weight each time they walk in the gym and desire muscles! To see someone that has no self confidence completely become a new person, standing a little taller, smiling a lot more, and making their voice heard a bit more. To see someone who has suffered with health problems because of poor direction with nutrition become healthy for the first time in their adult life. To enjoy time with my clients outside the gym, creating vision for their lives and having fun! This is why I do what I do and love what I do..... Thank you to all my AWESOME CLIENTS!!!

Time For Yoga

2011-07-15T10:53:00.000-07:00

Have you ever had something that you really want to do, but you don't make time for it? The common thought is "I'll fit that in next week for sure!" All of a sudden it's Thursday and you have completely forgotten about whatever it was you wanted to fit in because of the hustle and bustle of your weekly schedule.

This has happened to me for the past 2 years!! Yoga was a huge part of my life prior to CrossFit, but it slowly made it's way out when I got too busy, too sore, or had to train more for an upcoming CrossFit competition. I knew I wanted it in my schedule and knew I needed it to help restore my body, but I still kept finding myself on Thursday or Friday afternoon mad for not taking the time for it... not taking the time for ME.

The past 2 weeks I have scheduled in a yoga session with an amazing teacher and friend, Sanieh at Yoga Vida, on Thursday evenings. It's in my calendar and I am treating it as a very important appointment that I can't miss! 2 sessions later and I feel amazing. Yesterday I walked out feeling like my spine had extended, my chest (heart) had opened up, and my shoulders were actually retracted and pulled down from my ears. In CrossFit, we have so much emphasis on upper body strength that I am constantly tight and sore in my chest, lats, and traps. That leads to constant pain and stress in the upper body. Last night was an emphasis on hip openers...Wow am I tight!! But it feels SO GOOD to do something restorative for my body and mind.

I also noticed that I was having a hard time relaxing, whereas 2 years ago that wasn't the case. My breath was fast and uneven at first, I found myself tensing up and my movement was definitely not 'flow-like'. I kept trying to figure out why I couldn't relax. And then it hit me... I am too much in my head, all the time. Instead of just being there in the present, I was thinking. As soon as I stopped thinking and focused on just breathing, I zoned off. When I left, my mind was clear and my body restored. I woke up feeling lighter today. :)

What are you putting off?? What are you not making time for?? Painting, learning to play an instrument, pottery, cooking, hiking, fishing, traveling, learning a new sport..... ?? Do something new that makes you happy!! If you have to be like me, schedule it in as a VIP appointment. It makes life so much more interesting and vibrant!

Change Our Thoughts

2011-07-11T10:22:00.000-07:00

Love this! I stole this from CrossFit Garden City's website today and thought I would pass it along for others to watch. Thoughts become words, words become action, action becomes habits, habits become destiny... What are your thoughts?

Jay's Battle with Quality Vs Quantity

2011-07-05T10:13:00.000-07:00

A lot of people question if we can really let go of quantity and just eat good, quality food. It seems too easy, right? You mean, you can have awesome results, feel good, improve performance, have better health, look younger, and get lean and you don't have to MEASURE?! Yep, that's what I'm saying. I know, insanity.

If we really think about it, did our ancestors measure out food? NOPE.

Did they overeat? NOPE. And why did they not overeat? Because they couldn't. They ate as much as they could to survive. When food was plentiful they ate more and then they had periods of fasting. The idea that we must eat every 3 to 4 hours is insanity. Our bodies could not and are not geared to work like that because without refrigerators and grocery stores, it could never actually happen that way on this Earth.

It's really easy to want to get technical with numbers and input versus output, optimal calories, etc etc. What if you just threw that idea out the window and just ate when hungry?

At first you might find you eat a lot. That's ok, it's normal if you are adjusting. But then one day you might notice that your appetite goes way down and you can actually thrive on much less food. Now THAT'S the way I want to live. I want freedom from food. And so does everyone else. It shouldn't be a complicated subject, but we've made it that way.

Check out Jay's story below. He had phenomenal results all without measuring food. Jay lost 18 pounds, 4.5% body and 12 inches. Be sure to see his photos below. It can be done...

"I had been CrossFitting for a little under a year when I decided to sign-up for Fuel 21. I had seen great results during my first year and had really leaned out during the I AM challenge.

After the I AM challenge, I lost focus and began allowing food into my diet that I had worked hard to remove. The biggest indicator that I needed to make a change was my poor workout performance. I wasn’t feeling good during the WODs, and, when I regressed on a benchmark WOD, I realized how much my diet was sabotaging my progress.

I chose Fuel 21 to get me back on track because Crystal’s knowledge and approach to food is unmatched. I knew she would provide knowledge, motivation, and a clear cut path for success. The weekly meetings did just that, and also provided support and encouragement.

Crystal helped me look inward and really analyze my choices. I learned to be more aware of how food makes me feel, and her guidance allowed me to make my nutrition more about me and what makes me feel good. It’s not about cheats or blocks or forcing myself to eat in any way other than the way I want. It’s just about feeling good.

I won’t say that the 21 days was easy. Any change in routine or restriction from the norm is difficult. I will say that it was 100% worth the effort. I dropped eighteen pounds and 4.5% body fat in three weeks. Tell me that’s not worth it.

Immediately after I had my second body comp, I did Jackie. I knocked over two minutes of my time in thirty days.

Fuel 21 works. Period."

We All Fall

2011-06-29T09:44:00.000-07:00

The South Central Regionals Competition was a little over a week ago. CrossFit Central went in with a strong group of athletes ranging from individual, Team CrossFit Central and our sister gym, Red Black, competing beside us. Team CrossFit Central went in with the attitude that we were already going to The Games and we were ready to ROCK IT at our Regional competition. We train year round together in the hottest part of the day, doing workouts that most people would steer clear of, work together, mobilize together, eat together, and have a slew of talented Coaches to improve skills, strength and mental focus. We are all motivated, strong willed, dedicated to the competition, and CrossFit oozes from our veins daily. We are all competitive souls and live for this stuff.

I was honored to be a part of Team CrossFit Central along with Jessica Sharratt, Jen Cardella, Michael Gregory, Travis Holley, and Michael Winchester. We are a strong group of athletes and all of us have a heart for CrossFit bigger than most people I know. This team consisted of talented and powerful individuals that always lay it all out on the line for the person next to them... the type that would give the shirt off their back for their teammate.

On Sunday as our final workout came to an end, our team was left with a surreal feeling of the weekend. The result was not what we expected, visualized, and dreamed about for months. But, it happened.... and we finished in 4th place. This was a far cry from an expected 1st place finish. As I moved through the final 2 minutes of the last workout I knew we had lost. I continued on as hard as I could for the love of the sport of CrossFit and for CrossFit Central, but it was honestly the hardest 2 minutes of the weekend. I felt mentally and emotionally defeated. And just like that, it was over. We left a lot of blood, sweat and tears over the course of the weekend and performed with the best of our capability. It just happened to not be our year. And we had to swallow that.

I was left last week with an empty feeling. It was almost as if I didn't know what to train for anymore.... and I felt a little lost and unfocused. But, then I was reminded that we ALL FALL. What comes after a fall is a HUGE RISE!! So here's to the 2012 Games.... next year you will see a completely new group of athletes. Same faces, but a new mindset with #babymobility and a set of strengths that were missing this year. There is no doubt that we will not accept anything less than 1st in 2012. Sometimes it takes a little fire to elevate your game. This past competition has done just that for me and my teammates!

This video below is one I could watch every day!!! It's time to get up and get back on the horse.... back to training. Stronger, faster, better every day.

Paleo Is For Parents Too!!

2011-06-20T11:32:00.000-07:00

Most people want to eat Paleo to get a ripped body and feel good about themselves. There is absolutely nothing wrong with that and I would be lying if I said that it wasn't on my list of "why" I eat a Real Food Diet. When I come across stories like this though, it reiterates why eating clean is so important and the bigger picture.

Carly went through the very first Fuel-21 (AKA 21 Days to Food Freedom) last September and had phenomenal results. This was the first time for her to switch to a Paleo Diet and she was so amazed at the difference she continued with her new eating habits following the 21 day course. It has been 9 months and this is the email I received this morning. Her parents adopted the Paleo Diet as well and had fantastic health results because of it. It proves that you are never too old to change your eating habits!! If you have someone in your life that can benefit from changing how they eat, keep telling them the results people have at all ages and stages in life. If you make the commitment, you can reverse most health conditions and truly change your life. Thank you Carly for making my day and inspiring me to help the people I love to make a change as well!!!

Hi, Crystal,
I wanted you to know---I've turned my parents on to the paleo diet, and they've been at it since February. On Thursday, I talked to my mom, and she was updating me on their progress, and listen to this: both of my parents are obese, but my dad is the one who's had the overt health issues (thus far). Because of it he has chronic high blood pressure, high cholesterol (both conditions for which he takes medicine), sleep apnea, and he's had a stroke. it took some MAJOR arm-twisting to get him to even try it, but I bribed him ;) anywho, he's lost 45 pounds, but even BETTER is that his doctor says his cholesterol and blood pressure are significantly better, he can stop taking most of the medication, the sleep apnea machine he uses to sleep--doctor says he doesn't need that anymore, AND, his doctor says that instead of seeing him 4 times a year, now he only needs to see him once a year!!!! ALL of this is due to paleo eating (because he's not exercising yet), and I have you to thank for introducing me to it :) Thanks for helping me save my Dad :)
thankyou thankyou!!
carly

2nd portion:
I left out the bit about mom: she's lost 30 lbs, and her daily issue with heartburn has COMPLETELY disappeared--she also tells anyone who will listen all about Paleo :)

Lori's Fuel-21 Story: Type 1 Diabetic Turned Paleo

2011-06-15T17:35:00.000-07:00

Read Lori's amazing story as a Type 1 Diabetic gone Paleo below. She is a true success story and is very dedicated to her health and wellness. It was a pleasure to have her in Fuel-21!!

"My Paleo journey began 3 months ago. It started with a visit to my doctor for my diabetes. I am 36 years old and have had Type-1 diabetes for 23 years. I have struggled with my diabetes for as long as I can remember. It wasn't because I was not taking care of myself. My doctor and I could just not get the right balance of diet, exercise and insulin. Over the past few years, I have seemed to struggle more with getting control of things. So, as I am sitting in my doctors office with tears of frustration, he says, "Lori, have you ever heard of the Paleo diet?" and the rest was history. Now jump ahead a month or so and my friend Kat was doing something called FUEL 21, her facebook post peaked my curiosity, so I asked her about it. She highly recommended that I sign up...so I did....and it changed my life!!!

Thanks to Crystal Nelson and FUEL 21, my life has been changed forever...in 23 years I have never had as much control with my blood sugars as I do now. Before FUEL 21, I would suffer from low blood sugar multiple times a week. I could NOT even exercise without my blood sugar going low. Now I work out 4 times a week without any problems. My blood sugars are the BEST they have ever been. FUEL 21 was a life changer. I had already started my PALEO journey, but FUEL 21 really led me down the right path and Crystal helped it all make sense.

To anyone who is ready to get out of the diet rut and is ready to truly change their life, FUEL 21 will do that...my life has been changed forever and I owe all of that to Crystal!"

Good Food, Bad Food & Paleo-OCD

2011-05-23T09:35:00.000-07:00

I've had this on my mind for a while now, but am just now getting out in words. Food as I see it affects every area of our life, whether it's "good food" or "bad food". Several people have a positive relationship with food, and several people have a negative relationship to it. When we start thinking in terms of "good" and "bad", "right" and "wrong", "black" and "white", we might start getting a little neurotic about our food choices along with how much of each macro nutrient we need, what time of day is best, and the fear that I can never have a "treat" again!!

I've been there, others have been there, it happens. Food can consume us.

Coming from a roller coaster ride of food choices throughout my life, I've been through almost everything from overeating, undereating, portion control, workout aholic, liquid diets, and finally found my way to Zone and then Paleo.

When I ate Zone, I hated it and it threw me into my old tendencies of "Crazy Crystal". I wouldn't eat out because I couldn't Zone it perfectly, I was starving (and that just makes me crabby), and I was frustrated that I couldn't have 1 ALMOND over because that was "wrong".

I quickly switched to Paleo and stopped measuring. I ate when hungry. I ate until I was full. And I only ate good, quality food. I became neurotic, but in a different way. I "couldn't" or "shouldn't" eat something that is Non-Paleo. I had guilt if I did, I felt like I was going to get fat immediately, and I went into what I call Paleo-OCD.

So why did this happen??

Because, I had not changed my MINDSET yet. I was still eating for others. I was still eating for a ripped, beach body. I wasn't eating for my health and how good I would feel. I was only eating Paleo because that is what I "should" be eating.

It wasn't until March 2010 that I had a switch. I started thinking about how my food choices were building my mind, structure, and emotional well being. These things formed ME. And it's ME that is in the world affecting others. If I eat crappy, I feel crappy! I cannot do what I want to do in life if I am not energetic, happy, wholesome, and that in turn is affecting others, not just me. There is a bigger picture than us as individuals. We think that our food choices don't affect anyone but us. But, they do.

Once we change the mind,we change our habits and change our life. Imagine that you ate when hungry, ate good food that you LOVE (got excited about it!!), stopped thinking about calorie counting, food restriction, and exercising enough to deserve food, etc etc?? What kind of life is that??

It's a life with no holds on food. It's a life of effortless eating. It takes away all the reasons/excuses of why this way of eating is "restrictive".

My life with food changed last March. I went to a new way of eating with Paleo and I was MUCH happier. Eating is easy now, but it took me changing how I thought of food versus what was the right answer with food. I know others are in, or have been, in the same boat. I encourage you try on a new mindset with food and don't think of it as right/wrong, but just that it IS.

Below I have pictured my typical day now. It's satisfying, colorful, tastes delicous (!), and I don't measure one thing. I eat when hungry and until full, usually skipping breakfast early in the morning and eat around 10AM because I operate better with this schedule.

My typical day now:

Breakfast at 9AM or 10AM (fast from dinner the night before). As you can see-- a pretty big meal. That's about 1/4 lb of grassfed ground beef, 1 egg, 1/2 avocado and salsa mixed in. This will fill me up until about 3:00PM when I will eat again.

2PM: Post workout shake with Coconut Juice

3PM Eat! It will look something like this:

Or this:

6:30PM Dinner:

Or this (minus the apples) and double the size! Most nights I eat steak and kale for dinner.

Stronger Faster Healthier Products Order Info

2011-05-18T09:56:00.000-07:00

If you live in the Austin area and want to purchase Stronger Faster Healthier products, please email me to place your order. Every Monday I will place a new order of products and then deliver to you! Payment will be done through a PayPal invoice prior to the order.

There are 5 flavors of fish oil and with just 2 tsp a day, you can get all the Omega-3's you need for the day. Most people want to know which one is my favorite. Honestly, I really like to mix the chocolate and mint together for an after dinner treat. I know... it sounds a little weird, but trust me, it's good! The tangerine and lemon are also very good for summer! Vanilla is another favorite for some people. Each bottle is 10oz and costs $40. There are also travel packs that consist of 5- 2oz bottles that you can travel easily with so you never have to be without your Omega-3's. This is also $40.

The Protein powders are legit and the only quality protein powder I use. The Daily Balance and Post Workout powders are in my daily diet these days. Check this site for all the good details on their protein. There are several different types that are specific to each individual's goals. If you aren't sure about which one to go with, just ask me! The price varies on each protein powder from $30-$60. Each powder is 32 oz and will last you quite a while.

I'm very excited to be a distributor for Stronger Faster Healthier. I wholeheartedly support and value their products. No more sub-par protein powders and 15 fish oil pills a day!! Contact me at crystalnelson@crossfitcentral.com for more details.

California Dreaming

2011-05-06T10:25:00.000-07:00

This past week form3 traveled to Anaheim, CA and had an amazing weekend at Anaheim CrossFit West! We spent the day sharing stories and creating a space for women to dig deep and visualize what they want out of life. This was our first event on the road and it couldn't have gone better. Big thanks to all the women that came out this weekend!

I know alot of people want to know, what is form3 all about? So here it is...

Form3 gives you a day to address thoughts that consume you every day and hinder you from being your powerful selves; it gives you a day to dream like a child again and create your perfect world; empowers you to make a change with your nutrition and realize the power of choice; gives you time to sit down and write your goals in all areas of your life from spiritual, career, financial, personal, and health; and allows space to make a vision board or book and feel the power behind it. form3: Women's World Tour is a day for women to finally understand that they are POWERFUL BEYOND MEASURE and anything in life is a possibility. Visualize, create, live. You are the driver of your life.

I am SO EXCITED to announce that our next trip will be back in my old stomping grounds-- COLORADO IN AUGUST!! Head's up ladies! We are coming your way! Registration open soon and more details to come.

The Vicious Cycle of Time, Sleep, and Diet

2011-05-05T10:01:00.000-07:00

I've been away from my blog for way too long these days and I have no excuse other than the normal stuff: Not enough time or sleep to get everything done. I was chatting with my client this morning about sleep and to do lists and she brought up a great point that I think everyone can benefit from.

She has been walking around with a "to do" list a mile long for the past few weeks and she doesn't feel like she's getting anything done. At the same time because her schedule is busy she is skimping on SLEEP. Because she is not getting enough zzzz's, her DIET has been off with certain sugary things creeping back in which has put her in a vicous cycle of "not enough time, not enough sleep, and low energy because of her diet."

This happens ALL the time and I would be lying if I said this hasn't happened to me and is possibly where I've been living for the past few months. We feel like putting more into our schedule means we are doing better or are more successful. My advice today-- Knock off all the important things on your to do list and then throw it away. Then.... go to a park and make your vision board or book! Everything will fall into place and you will get everything done. Today is a new day and you have unlimited possibilities with your life. Build your perfect day. Instead of running around with too much to do, visualize what your day might look like without all the unneeded stresses. Lack of sleep effects you in more ways than one, including your diet and food you will crave. If you haven't read the book "Lights Out", it's a must read. Finally, take your fish oil, go to sleep earlier tonight, and drink lots of water.

We sacrifice our health to give to others. Instead, we must put ourselves first to be able to live the healthy, happy life we want. Take a look at your routine and build time into it for you!

Fuel-21 and Stronger Faster Healthier

2011-04-11T17:37:00.000-07:00

If you have been through Fuel-21 or have heard me talk about supplements, you know how highly I regard your daily Fish Oil intake amongst others. I am very excited to announce that Fuel-21 is now officially a distributor of Stronger Faster Healthier products!

Stronger Faster Healthier has taken fish oil, whey protein supplements, and canine fish oil (yes dogs need Omega 3's too) to a whole new level and I couldn't get my hands on their product fast enough!

SFH products are all FREE of Antibiotics, Hormones, Soy, and Gluten. They offer an Omega-3 oil that gives you a combined 3500 mg of EPA and DHA in just 2 teaspoons! This is a far cry from the 8-15 pills you might take a day. I noticed a huge difference in my skin, hair, and nails almost immediately after taking SFH Omega-3 oil. On top of this, there are many benefits to increasing your Omega-3 intake which I have written about HERE.

They also offer a variety of protein powders depending on what would best suit your needs from Post Workout Recovery, Fortified, Daily Balance, and more. I have tried every product out there and this is the only one that has not upset my stomach and makes me feel great! The secret? No additives and unnecessary ingredients like Soy, Gluten and others.

If you want more information on this awesome product, please do not hesitate to ask! Place your order with me by sending me an email to crystaljnelson@gmail.com.

I have a limited supply of Omega-3 oil and Protein powder currently. Check out the Stronger Faster Healthier site and let me know what you need! I will get it for you with no cost of shipping for you.

Words to Live By

2011-04-06T08:55:00.000-07:00

This sits at eye level in a place I walk by everyday, multiple times a day. This is my daily inspiration and reminder of words I live by. If I aim to live every day like this and bring happiness to someone else around me, I have succeeded! Sometimes we tend to get caught up in the "busy life". I'm too busy to call a friend that I haven't talked to in a while... too busy to take the dogs to the park every day to play... too busy to cook good food for myself.... too busy to have a hobby... too busy, too busy, too busy!! It makes me sad to think of how easy it is to be "busy."

I had to reevaluate my life about a month ago on what I want my life to be like and what I really value. I realized I had been neglecting relationships around me whether it was friends or family. Making a phone call seemed like SUCH a huge effort whereas in the past, I would talk all the time to the people closest to me. What had changed?

My focus had been switched to work because I LOVE what I do! It's hard to stop "working" when it doesn't really feel like work. After the Real Biz 2011 Seminar (which ROCKED), I took an even closer look at my life and realized I am a workaholic and I have to find a way to balance this with other areas of my life. Even though I want to "HUSTLE" and achieve big things, I still have to remember my core values, something I learned from Casey Rowe's 21 Day Program. The first thing I did... gave my email boundaries. I don't check it every 10 minutes anymore. I designate 2 times a day to check my email and answer as many as I am able during that time period. Over the weekends, I limit my email even more. This small change has literally changed my life in 3 weeks. I put myself first so that I can GIVE MORE to others.

One of the ladies in the last Fuel-21 session noticed that she had not been allowing time for herself to even eat properly. She was so busy giving and doing for everyone else, that she didn't have anything left for HER. Over the 21 days, she made huge changes and made time to grocery shop, cook, and eat when she wanted to. She started looking at new career options and things she really wanted to do. It changed her life when she changed her priorities.

Is there anything in your life that you are neglecting? Make a small change today and live every day happy!! Life's too short.

What I've Been Cooking

2011-03-30T15:55:00.000-07:00

I've been venturing out and decided to make Citrus Brussel Sprouts last night (Devon I know you're proud!) with, of course, Filet Mignon. They were great and easy! Tonight I threw together my own Italian Sausage and Bison Meatballs with a few ingredients paired with Spicy Tuscan Tomato Sauce. Easy and REALLY good. It totally makes me happy when I want my old Italian night meals like THIS.......

Yes, I actually ate this food on a weekly basis since I was about 12 before Paleo at 24. I started cooking for myself in middle school and this was all I knew how to make along with Macaroni and Cheese. Gotta love the change a decade later!

PR Jump Ropes

2011-03-28T09:44:00.000-07:00

Interested in getting better at double unders? Want them to look like this?

Chances are, you need a better rope! Check out these brand new jump ropes that are CUSTOM MADE by our very own CrossFit Central athlete Matt Clark. On sale now and ready to be made for you!

PR Jump Ropes are a high quality rope and are custom made to specifically fit YOU! This is an important factor when trying to be efficient with double unders. If you have a rope that is too long, too short, too heavy, or too light, double-unders become extremely difficult. Why not make it easier on yourself?

Each rope will also have your name engraved on the handle so that you don't lose your rope in class or at competitions. This in itself was huge for me because I happen to be the person that loses their jump rope all the time. ;)

I am loving mine!! Thanks Matt!

Marisa's Fuel-21 Story

2011-03-16T18:47:00.000-07:00

Marisa went through Fuel-21 prior to Thanksgiving and did a phenomenal job changing her view on food, her sleep patterns, and had a dramatic increase in energy. This girl was literally jumping out of her skin with exuberant amounts of energy and happiness on Day 21! She lost 4.5% body fat and 8 pounds. Check out her story below!

The next session begins April 2nd!! Registration is open and space is limited. Check out www.fuel-21.com for more information and meeting dates/times or email me at crystaljnelson@gmail.com.

Before
After

"My goal when starting Crystal's 21 Day program, [Fuel-21] was to finally rid myself of the weight (and fat ) I gained while visiting family for the summer and also learn how to eat better so that I could put an end to my constant weight fluctuations. I was very skeptical about the success I would have considering I already exercised like it was my job and I thought I was making very healthy food choices! However, I also knew nothing about Paleo so I figured I would give this a try and to my surprise my experience and results way exceeded my expectations!!! Not only was it easier to do than I originally thought but I also was loving the new dishes I was making and the results I saw and felt were amazing! Almost immediately I started sleeping like a baby and I had a serious increase in my energy level! Within about a week I also stopped thinking I was so hungry all the time and the best part was I didn't have to count a single calorie! I couldn't believe that I could get through an entire day without thinking I was really hungry or tired and I just felt so great all around! At the end of my 3 weeks I lost 4.5% body fat and 8 lbs and of course the best part was how I felt....so much more energy, better sleep and totally in control of my hunger! I really felt amazing! I actually opted to go another week and do a full 30 days at 100% clean and now I'm not even the slightest bit worried about gaining any weight when I head out of town for a couple of weeks around the holidays!" ~Marisa

Coconut Secret

2011-03-11T09:17:00.000-08:00

This bottle to the left is my new best friend. It is Coconut Aminos, which consists of coconut sap and sea salt. Pretty simple ingredients list and no soy! This is a great option for substituting out soy sauce and it tastes amazing. Last night I cooked broccolini with the coconut aminos and it was one of the best vegetable dishes I have made in a while. It has a sweetness to it but there is no added sugar and it can change up the taste of some of your regular dishes.

Take it in your purse (or man-purse, for all you guys out there) on your next sushi venture. Yes, the waiter may look at you a little weird, but it's totally worth it. I cannot go to a sushi place without it and will actually make a special trip to the grocery store before hand. Just thought I'd spread the love!

Improve Your Sleep and Increase Your Energy

2011-03-04T09:32:00.000-08:00

It's that time again! FUEL-21 is about to start the March session this upcoming Sunday and there are only a few spots left. REGISTER today and get started on changing your life now.

Melissa took on Fuel-21 to improve her energy levels and sleep through the night. She also ended up seeing great results in her body composition and dropped almost 3% body fat in 21 days. Check out her story below!

"I decided to take the 21 day challenge after some friends had such great success with it and highlighted how well they slept. I’ve struggled with sleeping consistently through the night for years and thought – why not try this? I noticed immediately that my energy level throughout the day was steady. I no longer had the peaks and valleys I was used to that would often leave me tired in the afternoon. At night, I was falling asleep easily and sleeping for up to 7 hours without waking up – I can’t tell you the last time that happened! On top of the great sleep, I felt great all day long. My sugar cravings ended after just a few days and I found that I looked forward to my meals and snacks and was even eating less than I normally would b/c I wasn’t getting as hungry. It was so great to feel so in control of how my body felt and to truly see a difference in my sleep only confirmed to me that impact. While I’ll plan to stick to this food plan as much as possible, I know I’ll have some open meals and snacks. But I’ll continue to monitor how it’s impacting me and know that I can make modifications that truly have an impact on my life!" ~Melissa

Email Crystal at crystalnelson@crossfitcentral.com for more info.

The Food Lovers Primal Palate Blog

2011-03-01T07:29:00.000-08:00

The Food Lovers Primal Palate is an awesome resource for new recipes and beautiful photography of food. Hayley contacted me and shared her blog with me this past week and I have to say, I was really impressed!! The first thing I saw was Buffalo Chicken Tenders.... yes please, I'll take 2. The second thing I saw was the shirt they sell that says, "I Don't Eat Crap." Fantastic! :)

This blog is created by Bill and Hayley for others who want new creative recipes and motivation to eat Primal/Paleo foods and LOVE them. I think you will agree that their website ROCKS! I can't wait to get in the kitchen! Please share with me if you try any of the recipes.... I can't wait to hear about them!

Check it out:
http://www.primal-palate.com/

Tired of the Word Paleo? Think Again

2011-02-22T08:26:00.000-08:00

Maybe you have been around the CrossFit community or the Paleo community for a few years and now it's getting "old" for you to hear the world "PALEO". It's on Twitter, Facebook, emails, in the gym, on TONS of blogs and websites and is slowly creeping into the new craze. It seems that every day someone is ecstatic about their life changes from Paleo. Sick of it?

WHY?

The more people TALK about Paleo and spread the message, the more people HEAR the message, the more people who are IMPACTED by the message, the more lives that are SAVED by the message.

Sick of hearing the word PALEO?

GET OVER IT and join in so that everyone eventually hears the word Paleo at some point in their life.

Think of the thousands of lives that have been reversed, saved, changed... all because of one word.

PALEO!!!! I am grateful for hearing the message and I will embrace people talking about it forever, even if some days I might get a little "over it" as I've heard. Rock on Paleo Friends!!! Get excited for something that changed your life and don't worry about the haters. :)

Vision Boards

2011-02-15T14:23:00.000-08:00

Since form3: The Women's World Tour, I have been working hard at my vision board. A few months ago, I would have told you how I was not really the "vision board" type. Pictures didn't seem to appeal to me as much as lists for goals.

I was DEAD WRONG! When I finally sat down and started clipping from magazines and gluing onto my board, I saw my life unfold on a 2 by 3 foot board in colors, images, words, people, and my own creative art. It was honestly one of those moments where I was in awe/disbelief of what is possible in life and what I am here for.

Today I would like to encourage each of you to start your vision board if you haven't ever taken the time to try it. There is POWER behind this board and it will give you the motivation every day to work hard for what you want and INSPIRE you every moment that you see it.

Post it in a spot that you see it every day and several times throughout the day. Think of it as your daily reminder of how great life is!!

I would like to share with you my vision board so far, despite the fact I am putting myself out to the world. A vision board is for sharing after all, right? This is a never-ending project and I suspect things will be removed and others added in as I continue down this path. I've learned that the more you put things out to the universe, the more those things become a REALITY instead of just a dream. DREAM BIG!

Julia's Story: Sugar, Stretch Pants, and Great Skin

2011-02-15T11:26:00.000-08:00

Julia recently went through the Fuel-21 Distance program. Check out her story!

"My goal in starting the 21 days challenge was to dominate my sugar addiction. My addiction to sugar also had physical side effects including stomach issues and skin issues. The biggest day in the challenge for me was when I was able to resist cake, effortlessly, during our office's monthly birthday party. I also remember telling my husband at one point, "I can't remember the last time my skin itched". I didn't find myself wanting to cheat and the food journal really helped hold me accountable.

The recipes were such a huge help and I never knew I could cook! I had so much fun getting into the kitchen and trying the recipes. I even made my own chicken soup during the challenge when I wasn't feeling well instead of buying some Campbell's. My husband has always been the cook but, now I'm carrying my weight in the cooking department and he couldn't be happier.

I lost about 5 pounds during the challenge. I was able to wear my skinny jeans with ease and not feel like they got tighter as the day progressed. I also bought my first pair of stretch pants to work out in! I don't feel lethargic at the end of the day or bloated and my work-outs have improved. I competed in a team competition at our box on Saturday and we won first place in the scaled division. I didn't feel like a weak link or that I needed to hurl a cupcake after the WODs. After the competition, I did have a tortilla and I was so disappointed. I remember them tasting better.

Thanks again Crystal!"

Registration Open!

www.fuel-21.com

Contact me for details:

crystalnelson@crossfitcentral.com

Are Carbs Sneaking Back Into Your Diet?

2011-02-08T08:35:00.000-08:00

Jenn Marshall from CrossFit Garden City

Carbs=Insulin= Fat

For the first year of Paleo, I thought I was eating true "Paleo". I wasn't though-- it was more of a 60% effort to eat better foods with a few added Carbohydrates in there as well. Sometimes it SEEMS like we are putting in the effort to achieve the goals we want, but are we really?

Take a closer look into your diet and hold yourself accountable for all the small cheats here and there. I can't tell you how many times I've heard, "Well I JUST had a few chips and queso and ice cream, nothing else". JUST? That is definitely enough Carb food to send you into a spiked insulin state, resulting in putting you further away from your goals.

Even worse, if you know you are experiencing some health concerns that need to be taken care of. This is a big issue and should be addressed and changed immediately. There is no reason to wait! Don't wait until it's too late and you have to fight your way back to good health. Several people out there are experiencing health problems like gout, inflammation, hypertension, borderline diabetic, and more. All of this is a result of what food we eat.

Every meal, every day, is a choice. Choose wisely on what you put into your body. Treat your body as it is-- the most fragile, important thing to take care of. We forget that the food we eat makes up US... our structure and our mind. If we treat it right, it treats us right in return with feeling good and doing the things we want to do every day.

Make the choice to live a thriving life. :)

FODMAP Update!

2011-02-07T15:31:00.000-08:00

It has been a couple of weeks now that I have given up FODMAP foods and I promised you guys an update. Thanks Tim for holding me accountable!

I have had REMARKABLE progress since giving up these foods. There have been a few instances where I ate out and I couldn't really do anything about the garlic or onions that were already in the dish. I noticed immediately my stomach bloat and now know what the culprit is! It's such a satisfying feeling to finally understand.

The funny thing is that I now have a flat stomach which has never happened for me. Travis Holley even mentioned how much tinier I looked in the waist. I had to inform him that this was me without the bloat! A whole new body and a great relief from stomach pain. What a great reason to give up these foods for good.

Since discovering FODMAP foods, I've come across many other people with the same issues. I have suggested they cut out the foods from the list below and report back to me to see if there is any change. For some, there has already been massive changes! People are noticing that certain foods affect them more than others. I have had the same experience. Avocado seems to be ok in small amounts whereas garlic is absolutely horrible for me.

Side note: I'm still recovering from my breakup with garlic. I've a had a few instances where I wanted to give garlic a call. However, I had a great suggestion from a reader to get garlic infused oil. I haven't tried it yet, but plan to very soon!

If you are still suffering from some bloating or other digestive issues since switching to Paleo, PLEASE give this a try and cut out the FODMAP foods. Add them back in gradually and see how you feel. Some of the foods you will be totally fine with and others... well... let's just say that you may have to say goodbye.

Good luck and never hesitate to email me with questions! crystalnelson@crossfitcentral.com

The Road to Digestive Health Continues...

2011-01-13T17:14:00.000-08:00

Sometimes I think I have it all figured out. I am wrong most of the time, but when you are geeked out all the time on nutrition, food, and health, you start to think everything is really simple and cut and dry and all the questions are answered. Eat this, don't eat that. A caveman wouldn't eat a donut, so don't eat a donut. Simple, right??

I have been eating gluten free and pretty darn strict Paleo since last August. I added in Probiotics, Digestive Enzymes, more Fish Oil, Vitamin D, Grassfed meats and eggs, and have become a nuisance when eating out. I've even gone to the extent of asking the Chef to come and talk to me about the menu more than a few times. My family officially thinks I've gone off the deep end with my food habits and I have cut back on eating out by probably 50% because I am worried about how bad I'm going to feel directly after.

So, why do I still have extreme stomach issues on some days? Or, as I like to refer to it, "bloating like I'm 3 months pregnant." What else do I need to look at?

Well, the past 2 weeks I've become REALLY frustrated with my digestive system. To the point I was about to throw in the towel and eat whatever I wanted! Ok, not really, but you get the idea. I suspect there are others out there as well who eat clean Paleo and still have some issues going on. I'm writing this for you!

I have made a new discovery and I WISH someone had mentioned this to me a long time ago. There is another group of foods to watch out for even in the Paleo world.

They are called FODMAP foods. (Fermentable, Oligo-, Di-, Mono-saccharides, and Polyols) Yes, that is a funny acronym and I may not remember what it stands for in public the next time you see me. Give me a couple of weeks as this is pretty foreign to me as well. But, apparently, this is really important information to know. If you are suffering from some digestive issues still AFTER cleaning up your diet, this will give you some insight as to what may be going on with you.

So what are FODMAP foods? According to www.healthyhype.com they are:

Osmotically active, so, after ingesting, drag water from the intestinal vessels into the intestinal lumen, thus causing diarrhea.
Fermentable (degradable by intestinal bacteria yielding large amount of gases, like hydrogen or carbon dioxide, thus causing abdominal bloating

Looking at the definition again, you see that FODMAP foods include a lot of sugars, AKA carbohydrates. What's interesting is that there are foods on the list that I wouldn't think twice about eating. They are technically Paleo or Primal. Let's break it down further, starting with the big word that starts with "O"...

Oglio-saccharides are categorized in two categories: Fructans and Galactins.

Fructans cause problems mainly in fructose malabsorption. Fructan rich foods are:

Wheat
Onions
Artichokes
Asparagus
Leeks
Garlic
Chicory Roots

Seriously? Onions, asparagus, and my all time favorite ingredient, garlic? My world stopped at garlic. Then... I had to keep reading the list.

Galactin rich foods are:

Legumes (soy, beans, chickpeas, lentils), cabbage, and brussell sprouts

I was with the "list" until brussell sprouts. Now even a good vegetable is a problem? I'm in trouble. By the way, I have a brand new cartridge in my fridge right now. They are for sale, if anyone reading this would like some. ;)

Moving on to Di-saccharides...

This is basically a Lactose, or a milk sugar. Easy enough to give these guys up right? We all know dairy isn't benefiting us and this doesn't come as a surprise to me. Di-saccharides are rich in these foods:

Dairy products
Beer
Prepackaged Soups
Sauces
Chocolate

Alright, Monosaccharides. These are fructose-rich foods. Basically, the really sweet fruits and natural sugars out there. Foods rich in mono-saccharides are:

Honey
Dried Fruits (prunes, figs, dates, or raisins)
Apples
Pears
Sweet Cherries
Peaches
Agave Syrup
Watermelon
Papaya
High Fructose Corn Syrup

The funny thing with this list is that I've always known that apples cause me discomfort. But, I still eat them every once in awhile because I like them! It's starting to make sense now.

Lastly, we have Polyols. These are sugar alcohols (fake sweeteners) but also appear in some fruits.

Sorbitol ( in sugar free gums and low calorie food; also appears in plums, apricots, and peaches)
Xylitol (appears in some berries and chewing gum)

After reviewing all of these foods that I should look out for, I started to remember certain things I've eaten and got bloated. Chewing gum... check. Eating asparagus... check. Eating apples... check. Coconut milk... check. Avocado... check. Broccoli... check. The list goes on!

So, as of today, I am cutting out as many of the FODMAP foods that I can, as well as continuing to eat a Paleo Diet Gluten Free. I hope this works and I hope that this write-up helps someone else out there who may be suffering from the same thing!

The above listed was a quick look at foods to watch out for. Check out this chart below from www.todaysdietition.com on what foods are considered in the FODMAP group and should be eliminated for the first 6 weeks.

FODMAPs Checklist

FODMAPs	Lactose	Fructose	Fructans	Galactans	Polyols
Caution: Rich in FODMAPs	Milk, evaporated milk, yogurt, ice cream, custard, and certain cheeses such as ricotta, cottage, and mascarpone	Fruits such as apples, pears, peaches, mangoes, and watermelon; coconut milk; coconut cream; dried fruits; and fruit juices Sweeteners such as agave and honey HFCS-based products such as BBQ sauce, ketchup, and pancake syrup Alcohol such as sherry and port wine Sodas with HFCS	Vegetables such as artichokes, asparagus, Brussels sprouts, broccoli, beetroot, cabbage, chicory, garlic, leeks, okra, onions, radicchio lettuce, shallots, and snow peas Grains such as wheat and rye Added fiber such as inulin and fructo-oligosaccharides; watch items such as probiotic supplements, granola bars, and frozen desserts Fruits such as watermelon	Chickpeas, lentils, kidney beans, and soy products Vegetables such as broccoli	Fruits such as apples, apricots, blackberries, cherries, nectarines, pears, peaches, plums, prunes, and watermelon Vegetables such as cauliflower, button mushrooms, and snow peas Sweeteners such as sorbitol, mannitol, xylitol, maltitol, and isomalt (sugar-free gums/mints, cough medicines/drops)
FODMAP Friendly	Lactose-free milk, cottage cheese, ice cream, and sorbet; certain cheeses such as cheddar, Swiss, Parmesan, and mozzarella	Fruits such as ripe bananas, blueberries, grapefruit, grapes, honeydew, lemons, limes, passion fruit, raspberries, strawberries, and tangelos Sweeteners such as sugar and maple syrup	Vegetables such as bok choy, bean sprouts, bell peppers, butter lettuce, carrots, celery, chives, corn, eggplant, green beans, tomatoes, potatoes, and spinach Garlic-infused oil Gluten-free* breads/cereals, rice and corn pasta, rice cakes, and potato and tortilla chips		Fruits such as bananas, blueberries, grapefruit, grapes, honeydew, kiwi, lemons, limes, oranges, passion fruit, and raspberries Sweeteners such as sugar, glucose, and aspartame

Strength and Beauty at the Women's World Tour

2011-01-07T09:16:00.000-08:00

In 2011, The Form3 event, a Women’s World Tour will travel to 5 cities across America to influence, motivate, and inspire women to create and forge new paths to fulfillment and purpose in their lives. I am joined with Jessica Sharratt and Carey Kepler to create this event for all women to come and have the dynamic space to explore, create, and visualize their life.

I am excited to have Jessica Sharratt talk about Strength and Beauty and how it is easy as women to get "tripped" up on what we think we "should" look like and what we "should" be instead of taking care of ourselves by becoming our most powerful self.

Some topics that will be covered:

How body image plays a huge role in your life
Unrealistic ideals vs powerful self
Finding freedom through true health and fitness
See yourself for who you are, not for who society feels you should be

The Austin Event will be open to 50 women for you, your friends and loved ones. We look forward to seeing each of you there! Sign up today.

For more information visit the website here or email me.

Women's World Tour 2011: Why Food Relates to Potential

2011-01-04T05:00:00.000-08:00

In 2011, the Women's World Tour will travel to 5 cities across America to influence, motivate, and inspire women to create and forge new paths to fulfillment and purpose in their lives. I am joined with Carey Kepler and Jessica Sharratt to create this event for all women to come and have the dynamic space to explore and visualize their life.

I will be speaking on how the food that we eat has a direct correlation to our potential as women. Women are the go-getters, the planners, the caretakers, the person in charge, the mother, the daughter, the sister, the friend... the ones that want to take on the world and truly believe they can do it.

Women are expected to do this with ease while displaying beauty that is described on what we see in television and magazines. Sometimes this high expectation can become detrimental to our self image and self esteem. Food is at the root of this issue and I am going to explain why and how you can change your perspective on what to eat for the rest of your life. Stop reading into fad diets and look at what is natural, real, and pure in food.

Join us for the Women's World Tour to take a look into how food can propel us forward into a life unimaginable, where you sleep better, look better, feel better, perform better, improve relationships with loved ones, look younger, and prohibit diseases that are surrounding us daily as women.

A few topics that will be covered:

I've Been Dieting Since I was 15.. What the Heck Do I Eat and Why?
Your Relationship With Food
Inflammation and Insulin Resistance
Why Am I Always Tired?
Sugar is Crack and What That Means for Your Hormones
A Plan to Change What You Eat Starting Today

We look forward to seeing each of you there! Sign up today.. space is limited to 50 women in Austin!

For more information visit the website here or email me.

Registration Open January Distance Session!

2011-01-02T12:24:00.000-08:00

By request, I have opened up a January Distance Session for 21 Days to Food Freedom. This will kick off on January 10th at 6:30PM. There are only 3 spots left!! Sign up now to reserve your spot.

This past November, 9 people from around from the country participated in the first ever Food Freedom Distance session. They had fantastic results and huge lifestyle changes. Against all the odds of computer interaction, Thanksgiving holiday, traveling, sickness, and the weather turning cold, each person lost substantial body fat and felt dramatically different at the end of the 21 days.

The distance program is designed for anyone that wants to go through the structure of 21 Days to Food Freedom via internet and phone conference. Everything is the same except for the in-person interaction. Check out Kristen's results!

Kristen lost over 7% Body Fat, 10 Pounds, and 8 Inches in 21 Days!

BEFORE

AFTER

BEFORE

Women's World Tour

2010-12-27T08:14:00.000-08:00

A transformational event for women.

The Woman’s World tour is an inspirational community building event providing dynamic motive for women to explore, create and forge new paths to fulfillment and purpose in their lives.
This event is created to:

Come together as a community
Create space to become inspired
Create space to dream
take on new territories for your life
tools to become powerful and dynamic

A one day event including a Friday night social.

Goal setting – learning how to set goals that are specific, measurable, and achievable, and then taking action now!

Creating vision – Remembering what your dreams are and casting those dreams into your future and making them come true! Create your vision board on site!

Nutrition – How women can get tripped up with the struggle of food and how we can create wellness and longevity for ourselves and the people we love!

Strength and Beauty – How women can get tripped up by what we think we should look like and what we should be instead of taking care of ourselves by becoming our most powerful self.

Myself, Carey Kepler, and Jessica Sharratt will be reaching out to each of you and asking for your commitment to yourself in 2011. We want to work with you in creating your most powerful year, your most powerful self!!!

What is the purpose of your life?
What is the dream you want as a reality?
What were you set on this earth to do?

We are excited to be in Austin on February 5th, 2011 at CrossFit Central. Sign up today, this is an event you will not want to miss!

Healthy Holiday Party Guide

2010-12-17T05:00:00.000-08:00

I don't know about all of you, but I feel like I am being bombarded with wine, chocolate, and other sugary delights since rolling into December. It seems that as soon as the temperature drops and the holiday lights start to flicker, we forget all about our paleo way of eating and start munching on little bites of this and that. I am here to help you stop! Holidays are no excuse to go off the deep end.

Ok, ok I'm not saying you can't have a little wine at your next holiday party, but maybe lay off the sugary punch bowl, cookies, and dessert tray and stick to the basics. Here is a guide to help you throw your very own Holiday Party and feel good about everything presented for your fellow "real food eaters"... and the other people too!

Here are a few things I would have at my holiday party. Finger foods are the easiest choice at a holiday party and maybe one or two main entree dishes like soups or meats. Try these and let me know how they turn out!

THE MENU

Cinnamon Apple Chips

Ingredients:
3 Apples
Small Amount of Grapeseed Oil
Cinnamon

Slice apples into very thin slices and then coat with grapeseed oil. Lay apple slices on baking sheet and sprinkle with cinnamon. Bake in 350 degree oven for 45 minutes or until apples are deyhdrated and crisp. You might like them more on the gooey side and not as crisp. It depends on your taste.

Vanilla Cinnamon Roasted Pecans

Ingredients:
2 tsp of vanilla
1 tsp grapeseed oil
1 tsp of cinnamon
1 cup of pecans

Combine all ingredients in a bowl and then place on a pyrex baking dish. Bake for 20-30 minutes at 350 degrees or until slightly browned.

Lobster Salad on Cucumber Slices

Ingredients:

Cooked, Shelled Lobster
Diced Yellow Bell Pepper
1 Large Cucumber (peeled and sliced; about 1/4 inch per slice)
1/2 Cup of Organic Mayo or Homemade Paleo Mayo (maybe more if you have a lot of lobster)

Directions:

Chop lobster into bite sized pieces and place in a bowl. Add in diced yellow bell pepper and mayo. Stir all ingredients together. Add salt and pepper to taste.
Spoon lobster salad onto cucumber slice. Arrange on a platter and serve chilled.

Easy Radish Appetizer

Ingredients:

Radishes
GrassFed Organic Butter; softened
Sea Salt

Directions:
Cut top and bottom off of radish so that the radish sits flat on the platter. Scoop out a small piece of the center of the radish with your knife.

Place butter in a plastic bag. Cut off a hole in the corner of the bag and squeeze a small amount of butter into the hole you carved.

Top with a sprinkle of sea salt.

Place on a platter that is covered with kosher salt to make it look like snow. Delicious, fast, easy.

Proscuttio Wrapped Pears: Complements of Everyday Paleo

Ingredients:

½ red onion, very thinly sliced
2 pears
1 package of prosciutto di parma
Baby Spinach leaves
1 tablespoon coconut oil
1/3 cup balsamic vinegar

Preheat oven to 400. Heat the coconut oil in a small skillet and sauté onions until they are carmelized. (onions should be brown but not burnt). Peel and slice the pears into thick slices. Top each pear with a little bit of carmalized onion and one spinach leaf, wrap tightly with a piece of prosciutto. Grease a baking sheet with a little bit of grassfed organic butter, and place the pears on the baking sheet. Bake for 8 minutes. While the pears are baking, add the balsamic to a small sauce pan, heat over medium low until the balsamic is reduced down to a syrup like consistency, stirring often. Drizzle a small amount of the balsamic reduction over the pears and serve.

Easy Prosciutto Appetizer

Ingredients:
Quality Prosciutto (sliced thin)
Arugula
Toasted Pine Nuts (chopped)
Dried Fruit (currents are nice)

Directions:

Slice prosciutto in half
Arrange small amount of arugula on top
Top with toasted pine nuts and dried fruit
Roll it up and place on a platter!

Coconut Crusted Chicken Fingers

Ingredients:
2 Chicken breasts, pounded to 1/2 in thick and cut into strips
1 Egg, beaten
1/2 cup almond flour, in a small bowl
shredded coconut to cover the chicken
2 tblsp coconut oil

Heat grapeseed oil in a large skillet. Dredge the chicken in these three steps: Egg, Almond Flour, coconut; until the chicken is covered. Place the chicken in the skillet, cooking until golden brown on both sides; about 3-5 min each side. Make sure chicken is cooked all the way through.

Beef, Sausage, and Veggie Soup: Complements of Everyday Paleo

Ingredients:
Olive Oil
1 lb grassfed ground beef
1 red onion diced
1 lb ground pork sausage
garlic powder
dried basil
dried oregano
3 dashes cayenne pepper
4 sliced carrots
8 sliced stalks of celery
1 bunch of cut up asparagus
4 cups of organic free range chicken broth
1 can of organic diced tomatoes

Cover the bottom of a big pot with olive oil and red onion. When onions start to become transparent, add beef and sausage. Brown meat and season with sea salt and a generous amount of garlic powder, basil, and dried oregano as well as the cayenne pepper. Throw in carrots, celery, asparagus, chicken broth, and tomatoes. Let the soup simmer for about 45 minutes or until veggies are tender. Serve in a crock
pot on low heat.

Apple Glazed Pork Roast

Ingredients:
3-4 lb pork loin roast
salt and pepper
4-6 apples, cored and quartered (peeled optional)
1/4 juice from an apple
3 Tb Raw Honey
1 tsp of ginger

Rub roast with salt and pepper. Brown under broiler to remove excess fat, drain well. Place apple quarters in bottom of crockpot. Place roast on top of apples. Combine rest of ingredients, spoon over roast. Cook on low for 10-12 hours.

Proof: Fat Doesn't Make You Fat

2010-12-08T15:55:00.000-08:00

Myriam just completed the November session for 21 Days to Food Freedom and had fantastic results!

Myriam joined the 21 Days to Food Freedom program because her energy levels were so low that she was having a hard time finishing CrossFit workouts, carrying bags into her house, and making it day to day. Her focus was on quantity and restricting fat intake to lose body fat.

With the guidance of the 21 Day program, Myriam tripled her fat intake, increased her protein intake and lowered her sugar intake by cutting out most of the fruit and juice she was consuming.

Within 2 weeks her energy levels were much higher and she starting performing better in her CrossFit workouts, PRing twice in 1 week! She started sleeping better and didn't wake up in the middle of the night and actually awoke feeling rested. She was amazed that increasing her fat could do so much for her! However, she was still skeptical that she would lose body fat without measuring her food and keeping her fat intake low.

On Day 21, Myriam had lost over 4% body fat, 2 pounds, and over 5 inches!! Check out her before and after photos. She feels great and will continue to eat a balanced diet to sustain her energy and how good she feels every day! Congratulations Myriam!

What is CrossFit?

2010-12-07T09:17:00.000-08:00

All of us as CrossFitters get the question "What is CrossFit?" quite often and sometimes it's hard to relay exactly what we do that is so different. I found this video on Chris Hartwell's blog and had to share it as well because it shows exactly the difference. No time for magazines if you're doing something worthwhile.

Registration Open!

2010-12-01T13:52:00.000-08:00

2011 is just around the corner and this is the year to start it off right!! Join a program that will open up your eyes and give you a new perception of food, more energy, better health, a lean body, and much more!! This program is designed to give you a structured system to effectively change the way you eat and love the food you are eating, all while giving you the results you want.

21 Days to Food Freedom is OPEN for Registration!!

Kick off is January 2nd, 2011

Space is limited-- Register soon!

Before

After

Click Here For More Information

REGISTER HERE

Once at the MindBody Online site, click the "Events" tab to sign up

For more information please contact Crystal at crystalnelson@crossfitcentral.com

#CCBESTOFATX

2010-11-29T08:42:00.000-08:00

VOTE TODAY!!!

Lean Holiday

2010-11-23T18:13:00.000-08:00

Check out these numbers from the October crew that went through 21 Days to Food Freedom! Lots of pounds, inches, and body fat lost as we go into the holiday season. This group had a completely different perspective on food at the end of the challenge and that mindset is growing stronger day by day as they continue into Week 5.

The best part of 21 Days to Food Freedom is that you feel completely satisfied throughout the whole diet reconstruction. You will not feel hungry and you will find a new found love for a variety of real foods.

Stop trying diets and start eating REAL FOOD. Eat nutritious foods, feel satisfied, keep your performance high, sleep better, and control your hormonal levels all while getting lean! It's a win-win situation.

The November crew in Austin and the crew from across the country in the Distance Program are tackling the 21 day challenge through the holidays and already seeing huge results in just 7 days. They are ready to go through Thanksgiving with ease and feeling great!

Check out these results from the October Session below!!

NEXT SESSION STARTS JANUARY 2ND! Spots are already filling up and limited!

CONTACT ME AT: crystalnelson@crossfitcentral.com

Andy

Lost:

7.5 Lbs

2% Body Fat

Over 7 Inches

Marissa:

Lost

Over 8 Lbs

4.5% Body Fat

8.5 Inches

Kendra:

Lost 7 Lbs

2% Body Fat

Almost 6 Inches

Devon:

Lost:

8 Lbs

2% Body Fat

Over 7 Inches

Emily:

Lost

3.5% Body Fat

2 Inches

Reached Goal Body Comp and is the lowest she has ever been!

Erin:

Lost

13 Lbs!!

3% Body Fat

13 Inches!!

Jeff:

Lost

6.5 Lbs

2.5% Body Fat

3 Inches

Jill:

Lost

3 Lbs

2.5% Body Fat

5 Inches

Kelsey:

Lost 9 Lbs

Over 2% Body Fat

3 Inches

Lina:

Lost 6 Lbs

2.2% Body Fat

7 Inches

Lisa:

Lost

3.7% Body Fat

Maintained weight and lost inches in hips!

Mary:

Lost

9 Lbs

2% Body Fat

9 Inches

Sarah:

Lost

11 Lbs

3.7% Body Fat

11 Inches

Davianne

Lost:

7 Lbs

3% Body Fat

Over 5 Inches

"Change Your Habits, Change Your Life"

Family

2010-11-22T15:57:00.000-08:00

This is my family.

As we move into the holiday season I start to think about who I am today, what family I have, and if I am surrounded by people who truly care. This year, I know I am in the right place and with the right people who have become my family.

Most of the time I talk about food and how it can change your life in all areas. But, there are other factors that need to be taken into account. We are social beings and we all yearn to be loved and accepted and have a place in a "tribe ". If we neglect this and live a life of solitude, we cannot operate at our highest potential.

CrossFit Central has opened up my circle to a large community with outstanding, uplifting, one of a kind people. I have been challenged more than I can count this past year but at the same time supported the whole way. That's what family is for.

This is my community :) This is my FAMILY.

Visit sicfit.com for more Videos

Your 2010 Thanksgiving Menu

2010-11-12T03:50:00.000-08:00

Thanksgiving is approaching fast and it is important to start thinking about what you are going to be eating on what is typically the biggest "pig-out" day of the year (minus the Superbowl). Here is my 2010 Thanksgiving Menu so that you can enjoy a healthy, tasty, appealing Thanksgiving weekend. Your family and friends will not even notice the difference in these dishes!! It is so EASY to eat clean, I have given you a lot to choose from. Here are the options!

Appetizer:

Shrimp Cocktail
Stuffed Party Mushrooms

DRINKS:
Pumpkin Spice Latte
Hot Cocoa

MEATS:

Beef Tenderloin
Rosemary Roasted Pork Tenderloin
Roasted Turkey Breast with Herb Butter

SIDES:
Brussels Sprouts with browned butter and hazelnuts

Mashed Parsnips

Lemon Butter Asparagus

Maple-Cinnamon Sweet Potatoes
Spicy Parmesan Green Bean and Kale
Orange Scented Broccoli and Cauliflower

TREATS:
Pumpkin Nut Muffins

Crustless Pumpkin Pie
Peach Crumble

Now pick your favorites!! You should have PLENTY of choices and new dishes.

APPETIZERS:

Shrimp Cocktail

Instructions:

Cocktail Sauce

½ C Ketchup (homemade or Organic)

About 1 Tb of horseradish (this depends on your taste, I like extra!)

Shrimp:

14 oz shelled and deviened cooked shrimp

Directions:

In a small bowl, combine ketchup and horseradish, mix well. Cover, refrigerate until serving time to blend flavors.
Arrange on shrimp on a serving tray, cover and refrigerate until serving time.

Stuffed Party Mushrooms

Ingredients:

1 lb of medium sized whole fresh mushrooms

¼ C grated Parmeggiano-Reggiano cheese (optional)

¼ C almond flour

¼ C finely chopped onion

½ tsp dried oregano leaves

¼ tsp salt

1/8 tsp pepper

1 garlic clove, minced

Directions:

Heat oven to 350 degrees.

Brush or wipe mushrooms with damp cloth. Remove stems from mushrooms; set caps aside. Finely chop mushroom stems.

In a medium bowl, combine chopped stems and all remaining ingredients; mix well. Press mixture firmly into mushrooms caps, mounding on top. Place in ungreased 13X9 inch pan. ( You can cover and refrigerate at this point for up to 4 hours. Then bake when ready.)

Bake for 18 to 23 minutes or until thoroughly heated. Serve warm.

DRINKS:

Pumpkin Spice Latte

Ingredients:

2 TB pumpkin puree (canned or made all by yourself)
cinnamon
nutmeg
1 scoop of vanilla whey protein
Tall/small coffee

Directions:
Mix together and enjoy your creamy, perfectly spiced drink with a kick.

Hot Cocoa

Ingredients:

1 rounded tsp Dutch process cocoa powder

2-4 Tb heavy cream or full fat coconut milk

Hot water, not quite boiling

1 tsp or less sugar or maple syrup (optional)

Servings: 1 Drink

Directions:

Place cocoa powder in a mug and break up any firm lumps with the back of a spoon. Add the cream and coconut milk to the cocoa powder and stir to create a paste or slurry. Pour in a few tablespoons of hot water and stir to blend. Add more hot water to fill mug and stir well. If sweetening the hot cocoa, sweetener may be added at any time.

If cocoa doesn’t dissolve well, try again adding 2 Tb of hot water to cocoa and stirring first, before adding the cream and the rest of the water.

MEATS:

Roasted Beef Tenderloin

Ingredients:

4 ½ to 5 pound beef tenderloin roast
Butter
Salt and Pepper

Instructions:

Heat oven to 425 degrees. Remove excess surface fat and connective tissue from roast. Sprinkle with salt and pepper. Place roast on rack in shallow roasting pan. Turn thin ends under; brush with melted butter. Insert meat thermometer so bulb reaches center of thickest part of meat. Do not add water or cover.

Bake at 425 degrees for 45 to 55 minutes or until meat thermometer registers 140 degrees. To serve, cut into slices across grain of meat.

Rosemary Roasted Pork Tenderloin

Ingredients:

5 tsp Olive Oil

1 (3/4 lb) pork tenderloin

1 Tb chopped fresh rosemary

1 large garlic clove, minced

1/8 tsp salt

¼ tsp coarse ground black pepper

Directions:

Heat oven to 425 degrees. Heat 2 tsp of the olive oil in large skillet over medium high heat until hot. Add pork tenderloin; cook until golden brown on all sides.

Place pork tenderloin in ungreased shallow baking pan. In small cup, combine remaining 3 tsp of oil, rosemary and garlic; mix well. Brush rosemary mixture over pork tenderloin. Sprinkle with salt and pepper.

Bake at 425 degrees for 18 to 25 minutes or until pork is no longer pink in center. Let stand for 10 minutes before cutting into slices.

Roasted Turkey Breast with Herb Butter (compliments of Mark’s Daily Apple)

Ingredients:

4-5 pound bone-in turkey breast

3 Tb unsalted butter

1 Tb finely chopped fresh sage

1 Tb fresh or 1 tsp dried thyme

¼ tsp pepper

1 tsp. salt

`1 garlic clove, finely chopped

1 C chicken or turkey broth

Servings: 6

Instructions:

Preheat oven 425 degrees

Gently melt butter with the herbs, salt and pepper. Remove from heat and add the garlic. Gently pull the skin away from the turkey meat and drizzle a little bit of butter under the skin. Drizzle or brush the rest of the butter over the top of the turkey.

Roast the turkey uncovered in a roasting pan for 45 minutes. Then, add the broth to the pan and continue to roast until the temperature of the turkey reaches 165-170, about another 45 minutes. If the skin on the top of the turkey begins to get too dark, lightly cover it with foil.

Remove the turkey from the oven and pour any liquid into a sauté pan. Simmer the liquid on the stove for several minutes to reduce the liquid slightly. Slice the turkey off the bone, drizzle turkey juices on top. Serve warm or at room temperature.

SIDE DISHES:

Brussel Sprouts with browned butter and hazelnuts

Ingredients:

3 Tb butter, unsalted

1 pound Brussels sprouts, trimmed and quartered

¼ C chopped hazelnuts

3 Tb Water

Servings: 4

Directions:

Positions rack in bottom third of oven; preheat to 450 degrees

Place butter on a rimmed baking pan that is large enough for the Brussels sprouts to roast in a single layer or else they will steam instead of roasting if too crowded. Roast until the butter is melted, browned and fragrant, 4-6 minutes.

Remove the baking sheet from the oven; toss the Brussels sprouts and hazelnuts with the browned butter and sprinkle with salt and pepper.

Return to the oven and roast for 7 minutes. Remove briefly and sprinkle with water; toss, then continue roasting until the sprouts are tender and lightly browned; about 7-9 minutes more.

Mashed Parsnips

Ingredients:

2 pounds parsnips, peeled and cut into small chunks

1 C chicken broth

Salt and butter to taste

¼ C of Cream (optional)

¼ tsp nutmeg and cinnamon (optional)

Servings: 2-4

Instructions

In a deep pan, combine parsnips with chicken broth and 1 ½ C water. With a lid on, simmer until very tender (about 15 minutes). Drain off broth and reserve it on the side. Mash parsnips with a fork or masher. Add broth and cream until desired consistency is reached. Add salt and butter to taste. Top with a pat of butter and if you wish, a dusting of nutmeg and cinnamon.

Lemon Buttered Asparagus

Ingredients:

1 lb fresh asparagus spears

3 Tb butter

1 Tb lemon juice

½ tsp grated lemon peel

Directions:

Snap off tough ends of asparagus. In large skillet, combine asparagus spears and ½ C water. Bring to a boil over medium heat cook 5 to 10 minutes or until crisp tender. Drain.

Meanwhile, melt butter in small saucepan. Stir in lemon juice and lemon peel.

Place asparagus on serving platter; pour butter mixture over spears.

Maple-Cinnamon Sweet Potatoes

Ingredients:

4 small dark-orange sweet potatoes, peeled, cut into ¾ inch cubes (about 4 cups)

¼ C real maple syrup (optional)

½ tsp cinnamon

2 Tb finely chopped walnuts

Directions:

In large saucepan, bring 4 cups of water to a boil. Add sweet potatoes, return to a boil. Cook over medium heat for 8 to 12 minutes or until tender. Drain well. Return sweet potatoes to saucepan or place in serving bowl.

Meanwhile, in small bowl, combine syrup and cinnamon; mix well. Add to sweet potatoes; toss gently to coat. Just before serving, sprinkle with walnuts.

Another option is to mash the sweet potatoes and mix in syrup, cinnamon, and walnuts.

Spicy Parmesan Green Beans and Kale

Ingredients:

6-8 Servings

3 Tb Olive Oil

1 medium onion, sliced

¼ lb cremini mushrooms, trimmed and quartered

1 ½ lbs green beans, trimmed and cut in 1 inch pieces

2 tsp salt

½ tsp freshly ground black pepper

¼ cup dry white wine

½ tsp red pepper flakes

1 bunch of kale, rinsed, stemmed, and coarsely chopped

2 Tb freshly squeeze lemon juice

3 Tb finely grated Parmesan cheese (optional)

Directions:

Warm the olive oil in a large, heavy sauté pan over medium-high heat. Add the onion and cook, stirring until translucent, about 4 minutes. Add the mushrooms, green beans, salt, and pepper and cook for 2 minutes. Add the wine and continue cooking until the green beans are almost tender, about 5 minutes. Add the red pepper flakes and the kale and continue cooking until the kale is wilted, 4 to 5 minutes. Add the lemon juice and the Parmesan cheese. Toss to coat and serve immediately.

Orange Scented Broccoli and Cauliflower

Instructions:

1 head broccoli, cut into florets

1 head of cauliflower, cut into florets

1 navel orange, rind removed and reserved

Salt to taste

3 TB Olive Oil

2 shallots, thinly sliced

1 Orange, juiced

Pepper

2 scallions, sliced

Directions:

Bring a couple inches of water to boil in a large skiller and add the florets, orange rind and salt. Cover and simmer until tender, about 6 minutes. Drain the broccoli and cauliflower, remove rind and transfer to a platter or bowl. Return pan to heat, add olive oil and heat over medium heat. Add shallots and cook until soft, 2 to 4 minutes. Add broccoli and cauliflower and turn to coat. Squeeze the orange juice over the pan and toss veggies again. Season the orange scented broccoli and cauliflower with salt and pepper, to your taste. Garnish with sliced scallions.

TREATS:

Pumpkin Nut Muffins

Ingredients:

½ C coconut flour, sifted

1 tsp ground cinnamon

½ tsp ground nutmeg

¼ tsp ground cloves or 2 tsps pumpkin pie spice mixture instead of individual spices

½ tsp baking soda

½ tsp salt

½ C cooked pureed pumpkin

6 eggs, beaten

4 Tb coconut oil (or unsalted butter), gently melted

1/3 C pure maple syrup, preferably Grade B (or less) or honey

1 tsp vanilla extract

¼ C coarsely chopped pecans or walnuts (optional)

¾ C semi-sweet or bittersweet chocolate chips (optional)

Servings: 12

Directions:

Preheat oven to 400 degrees

Grease muffin pans very well or use aluminum disposable muffin liners. Using aluminum foil liners instead of paper liners also allows the muffins to sit unsupported on a sheet pan without a muffin tin. A double batch baked in aluminum liners will fit on a large sheet pan for easier and faster baking of larger quantities.

Sift coconut flour, baking soda, salt, and spices into small bowl. Stir to blend well and set aside.

Place pumpkin puree in a medium mixing bowl. One by one, crack the eggs into the bowl, mixing well with the pumpkin puree after each egg is added. Add melted coconut oil or butter, maple syrup, and vanilla extract and mix thoroughly.

Add flour mixture to egg mixture and blend well with a whisk until most of the floury lumps have disappeared, but don’t stir more than necessary to blend. Gently fold in nuts, if using.

Spoon into greased muffin pan or cup liners to two-thirds full. Bake for 18-20 minutes, until lightly golden brown on top and toothpick inserted into center of muffin is “clean” when removed.

Turn out and cool on wire rack. Serve or room temperature. No frosting needed.

Crustless Pumpkin Pie

Ingredients:

1 cup Canned pumpkin Puree
1 tsp cinnamon
1/4 tsp ground ginger
pinch of sea salt
2 pinches of grated nutmeg
2 organic eggs
2 Tbsp grade B maple syrup (optional)
1 tsp vanilla extract
1 cup coconut milk (full fat)

Directions:

Pre-heat the oven to 350 degrees.
Set a pot of water on to boil (enough water to fill the baking pan as directed below).

Combine pumpkin and all spices in one bowl.
In a smaller bowl, beat the eggs lightly then whisk in the maple syrup, vanilla and coconut milk.

Whisk the egg mixture into the pumpkin mixture until well combined.

Pour the custard into 6- 1/2 cup ramekins. Place the ramekins in a baking pan and add enough boiling water to the dish to come up 2" high around the ramekins. Carefully place in the oven and bake for 60 minutes or until a knife inserted into the center of the custard comes out clean. (I'm pretty sure mine took a bit longer to bake, but it may be my oven!)

Serve warm or chilled. Serves 6.

Peach Crumble

Ingredients:

Filling:

4 fresh peaches, peeled and sliced, or 3 cups frozen peach slices, thawed

Topping:

2 C blanced almond flour

½ tsp sea salt

1 tsp ground cinnamon

½ tsp ground nutmeg

¼ C grapeseed oil

1 Tb vanilla extract

Directions:

Preheat oven to 350 degrees.

Place peaches in an 8 inch baking dish.

For the topping, combine the almond flour, salt, cinnamon, and nutmeg in a large bowl. In a medium bowl, whisk together the grapeseed oil and vanilla extract. Stir the wet ingredients into the almond flour mixture until coarsely blended and crumbly. Sprinkle the topping over the fruit. Cover the dish with aluminum foil and bake for 30 minutes.

Remove the foil and bake an additional 20 minutes or until the topping is golden brown and juices are bubbling. Let the crumble cool for 30 minutes, then serve warm.

Kelsey Gets a Pull-up!!!

2010-11-10T17:17:00.000-08:00

Here are my early risers that meet me at SicFit Austin every Tuesday and Thursday morning at 5:15AM! They have been working hard and I wanted to show off what they do at o'dark fifteen in the morning when most people are still snoozing.

Kelsey got her first pull-ups last week and both Devon and Kelsey got PR's on their back squat as well! Awesome job ladies and keep up the hard work!!

Devon: Travel Success

2010-11-09T15:35:00.000-08:00

I don't mean to go on a rampage here or have any negativity in my blog... BUT, I am tired of hearing that when you travel you cannot eat real food!!!

Now, don't get me wrong. I realize that it is much more difficult and there may be periods of time that there are really no food options. This is a great time to try some intermittent fasting! However, most of the time you have options. When I went to Punta Cana I made it work with 2 very long days of travel and not many options while at the resort. There was some contamination, but I made the best choices possible. Sometimes that will be the scenario. Sorry guys, burger and sweet potato fries are not considered the "best possible choice". Stick with the basics!

Devon, who is one of my long term clients and is also doing the 21 Days to Food Freedom Challenge, had to travel to Denver for work. Here is a picture of one of her meals while there. I am salivating just looking at it..... Awesome job Devon!

She demonstrated that you CAN eat perfectly clean while flying somewhere new and out of your comfort zone. Yes, there is more planning and possibly more effort, but it is so worth it to stay on your diet (ie-- the way you want to eat)

The best thing you can do is to accept that you only eat real food.. period, no discussion needed. If there are no options, there are no options and a slight trial of fasting may need to take place. I promise it will do you more good than harm! Check out Robb Wolf in this interesting article on IF and sleep.

Some key things to think about when traveling:

Always pack nuts and jerky in your bag for those rare moments where you are desperate.
At the airport, go to the nicest restaurant available and ask for simple items like Meat and Veggies. Cut all breads, cheeses, etc and sub for salad.
If there are zero options, snack on your jerky and nuts or fast.
Once at your destination, hit a grocery store if you have a fridge available.
If you do not have a fridge, look up and research restaurants that offer appealing meals and make the first suggestion with your friends, coworkers, family, etc. Most of the time no one really cares where they eat, they just want to eat!

You can make this work! It is just a simple matter of changing the way you think and not being afraid to stand up for the way you eat around strangers and loved ones. Don't compromise your health just because you are going to another city. Make it work and see the possibilities!

How Do I Eat Out?

2010-11-03T09:59:00.000-07:00

Sometimes eating out seems daunting when trying to stay clean with your diet. You have no control over how the food is made, what is actually going into a dish, and if there is any cross contamination. Last night, I took my 21 Days to Food Freedom group out to eat at Buenos Aires Cafe so that we could have a hand's on lesson on eating out "clean". The meal turned out absolutely delicious and we had a great time. Check out the pictures below!

Since cutting out gluten from my diet, I have had a little more trouble and become much more picky when choosing a restaurant to eat at. Buenos Aires Cafe was the perfect place to go and have a relaxing, gluten free, clean meal all while supporting a local business and eating good food. Here are my tips for eating out gluten free and Paleo.

1) Always do your RESEARCH. Check out menus online, browse gluten free restaurants, read reviews and take them seriously when people say they had a reaction from cross contamination. If it happened to them, it can happen to you. We are very spoiled with having endless amounts of information at our fingertips.

2) Call ahead and ask if they can accommodate gluten free for you and your guests. If the chef has a head's up that you are coming, they will be more likely to treat you very well. Try to make a relationship with the person over the phone before you even get there. Remember their name, ask if they will be there when you arrive, and always politely say that it is extremely important that the food be completely gluten free.

3) When you get to the restaurant, ask for your person so that they know that you are there. If you haven't had time to call and this is an impromptu meal, ask to see the gluten free menu. Even if you are not avoiding gluten you have a much better chance at eating Paleo with it.

4) Once seated, tell your waiter that you are looking for a gluten free dish that is primarily meat and vegetables and ask what their suggestion is. This will give you a good idea of what will actually taste good too!

5) Order your dish and change out any potatoes, rice, beans, bread, fried foods, etc for steamed vegetables. Most places will have broccoli, but if they don't have a salad to start.

6) If you think that your waiter does not understand what gluten is or what you want, ask to speak to the chef. They are happy to help you! You are paying for the meal and you might as well get what you want. That's the point of eating out, right?

7) Finally, confirm that there is not anything hidden in the dish that is not listed on the menu. Sometimes you will get a fried garnish that completely contaminates the whole dish!

This is what we ordered last night and it was perfect. Beef Tenderloin, Shrimp, Broccoli, and Asparagus. Yum!!

Just Like Mom Never Made

2010-11-01T09:14:00.000-07:00

Hope everyone had a very Happy Halloween!! I trust everyone stayed completely away from sugar, right?

The CrossFit Central Women Coaches have started a NEW recipe blog that is sure to give you tasty dishes that we eat regularly or when come up with something a little different. This will give you the inside scoop on just what your rock star coach is actually cooking up at home!

Check out Just Like Mom Never Made for inspiration and ideas.

Soon to come this month on my blog-- A full menu for your upcoming holiday meals. I will provide fun, eye appealing, delicious recipes for all your parties, family dinners, and festivities! Look for this around mid-November.

Casey AKA Deadlifting Devil

Hidden Austin Gem: People's Pharmacy

2010-10-27T17:59:00.000-07:00

People's Pharmacy seems to be just your ordinary corner pharmacy from the outside, but on the inside it is anything but that! I had heard that they offered gluten free options, but I never understood what that meant until I went in for myself a couple of months ago for fish oil. This little local, independently owned business is a gold mine for local organic eggs, grassfed meat, gluten free food on the go, and breakfast tacos that are great!

People's Pharmacy also has extremely helpful employees that are ready to answer any question or concern you have. Their gluten free options are the best I have found in Austin. In the morning I know I can stop in for a safe breakfast taco bowl that consists of local eggs, nitrate free bacon, and completely gluten free that tastes as good as any taco stand in ATX.

There is also some other treats that taste amazing such as: Gluten Free Chocolate Cake, Carrot Cake, Pumpkin Cheesecake, Macaroons, Donuts, etc. I promise I haven't tried all of them, but I couldn't turn down a couple of options. I figure I am tasting for all you gluten free peeps in Austin! :)

The chocolate cake is the bomb diggidy and the pumpkin cheesecake would be a great option for Thanksgiving! I think I'm going to request one for my Turkey Day. The other good news-- no added sugar. What!?! Real ingredients for dessert is truly a goldmine.

Last but certainly not least, they have several on the go meals and will happily make what you want if there is an option that does not meet your food criteria. Like I said before, they are HAPPY to help!

I love supporting small, local businesses like People's Pharmacy because of the uniqueness and service that you receive. They now see me on almost a daily basis and I hope to continue to spread the word so that other people in Austin know about them.

Pullup Success!! From Zero to 15 STRICT!!

2010-10-20T14:31:00.000-07:00

My client Jill T. went from having no pull-ups to doing 15 STRICT PULL-UPS in her workout this morning!!! AMAZING!!! Great job Jill!!

Jill has been training with me since the end of summer and comes to train 3 times a week. She hardly ever misses a session, is changing her diet, and works hard every time she comes. This type of attitude correlates with your results and performance. Do you want to get a pull-up, or do you REALLY want to get a pull-up? There's a difference. Do you want to lose weight, or are you willing to do whatever it takes to lose the weight, even if it's not always "fun"?

Results like this happen over and over again for those who are willing to work hard for their goals. To get to a better place there will always be a hard climb and obstacles along the way. It's how you face these that determines your attitude. Do you take them in stride or do you turn around? All life is a matter of choice... And it's in your hands!

The Trials of Food and Vacation

2010-10-17T14:18:00.000-07:00

"Health is more than the absence of illness; health is the presence of aliveness, energy, and joy"

I am back from Punta Cana! This trip was such a great time for a few reasons.

I have had it written down in my GOALS for almost 2 years to go on a vacation to another country
I haven't been on a vacation without CrossFit in almost 4 years
It was a good experience to get away from what is comfortable for me with food and language "security"

Overall it was an amazing trip! Punta Cana was absolutely breathtaking and I would recommend the Barcelo Bavaro Palace Deluxe to anyone looking for a good place to go. But, that's not the point of this blog. I had to take notes of my food experiences while away so you guys know how to travel!

First off, I hear alot of people say that eating in an airport is impossible. Nope! We had a delicious omelette in the Dallas restaurant simply by making a few changes to what came with it and telling our waiter exactly why it could not contain certain items (ahem... You guys know... Gluten: AKA the devil) She was happy to help us out and we had a great 2nd breakfast on our way to Punta Cana. Travis even ordered 2.

Spinach, bacon omelette

Now, I realize I am still in Texas where English is the main language and I can make any choice I want with food. Next up is Punta Cana and things started to get a little bit challenging.

We arrived late and quickly realized that we should have done a little bit of brushing up on our Spanish before coming to Punta Cana. We were definitely the minority with Spanish, German, Russian, and French surrounding us. My first thought-- I'm glad I wrote down how to say "I am allergic to wheat" in Spanish before leaving this morning. I soon realized it wouldn't matter here and I would have to see how different food choices were going to affect me over the next 6 days.

We did the best we could with the choices we had at the resort. It was easy to find meat, vegetables, and fruits to eat during the whole stay, but I have a suspicion most of our food was cross contaminated because on Day 2 I woke up with a rash and both of us had horrible stomach-aches and headaches. Honestly I haven't felt this bad in a LONG time. One time leaving the restaurant my stomach was so bloated it looked like I was 2 months pregnant! Not exactly what I think of for "feeling good". We were pretty sleepy most of the week too and partook in a daily nap routine.. okay maybe 2 daily nap routine.

Goat Dominican Style

There were some highlights throughout the trip though. My favorite meal was at the Dominican restaurant where we ate Boiled Mashed Bananas (YUM), goat, and fish with a coconut sauce. This was the one night we actually felt pretty good and were very satisfied!

Mashed Boiled Bananas

The mashed bananas were my favorite food item of the week. You must try them! These are boiled, mashed and cooked with onion, garlic, salt and pepper. Absolutely delicious and it would be a great post workout food with some chicken or pork loin.

We were also able to ask a guy to cut open a coconut for us so we could drink fresh coconut juice (they wouldn't let me pack my huge knife on the plane). It literally had just fallen from the tree and it was awesome!! What can I say, you gotta stay hydrated in the sun. :)

All in all, we did experience quite a few stomach issues despite the amount of digestive enzymes and probiotics we went through, a lot of headaches, and sleepiness, but we are back and ready eat our normal food. These imperfect situations make you appreciate the choices we have in our regular day to day routine. If you can make the "best" choices at a resort for a week, you can certainly eat well when you return home!

Now, where are my bananas....

Results Are In for 21 Days to Food Freedom!!

2010-10-09T14:52:00.000-07:00

10 people committed to the 21 Days to Food Freedom program on September 19th. Look what can happen in 21 Days!!

Carly lost 10 pounds, 3% Body Fat, and 8 1/2 Inches!!!

Jessica lost 7 Lbs, 3% Body Fat, and 6 1/4 Inches!!

Julius lost 5# and dropped to 5% Body Fat!!

Allison lost 4#, 2.5% Body Fat, and almost 3 Inches!

Jeremiah lost 7 Lbs, 2 % Body Fat, and 3 Inches!!

Naomi lost 7.5 Lbs, 3% Body Fat, almost 7 Inches!! She also went from a size 6 to a size 4!!

Paige lost 9 Lbs, over 3% Body Fat, and 7.5 Inches!!!

Casey lost 6.5 Lbs, over 3% Body Fat, and over 2 Inches!!

Chelsea lost 4 Lbs, over 3 % Body Fat, almost 3 Inches!!!

Ashley lost 2 % Body Fat!!!

These are fantastic results, but here are some other changes that happened over the past 3 weeks:

Satisfied with their food; not overeating without having to measure
Control over their food choices
Anxiety is lower!
Sleeping sound through the night
Happy with eating more fat and feeling satisfied
Control over eating foods without gluten
The "sugar fog" is gone
More productive throughout the day
Increase in discipline
Noticing how food affects them

This was a successful past 21 days. If you are interested in more info on this program, email me!

crystalnelson@crossfitcentral.com

Probiotics: Easing Digestive Issues

2010-10-07T14:26:00.000-07:00

Recently I have noticed that a large percentage of people who switch to a Paleo/Primal diet tend to still have digestion issues ranging from bloating, constipation, diarrhea, gas, and general stomach aches. I never could understand why this was happening since we are eliminating everything that is toxic to our body, adding in fibrous vegetables, eliminating soda and drinking water, and cutting out everything that is processed. I decided to do some research as well as change up a few supplements I was taking to see if there was a noticeable difference.

Everything, for me, seems to go back to gluten and this is most likely the case for everyone else as well. When you are gluten intolerant, (as all of us are whether you know it or not) and you eat foods that have gluten, you destroy all the microvilli and villi in your digestive tract. Alright, you say you do fine gluten? How about any grain, legume, or bite of dairy destroying your GI tract? You don't have to be gluten intolerant to have digestive issues.

So what are microvilli? Microvilli are basically enzymes that function as the primary surface of nutrient absorption in the GI tract. If your digestive tract is damaged, you can think of it as being very smooth with nothing there to grab food and absorb the nutrients your body needs. What happens to these nutrients that aren't absorbed, you ask? Your blood carries them away into "other" areas of your body. This is what can cause a lot of other problems, but really your septic system is BACKED up.

This makes sense when we look at our past diet and our new real food diet. We have quite possibly gone YEARS with wreaking havoc in our system, killing good bacteria with a bad diet and allowing other less-desirable bacteria to flourish.

Even when you eat lots of vegetables, get plenty of natural fiber, and drink pure water, you can still have occasional bloating and indigestion.

This is where Probiotics come in and help us out. Our ancestors ate dirt. We wash our food until it's spotless for many health concerns that we have today. With that, we don't get any dirt to eat! Probiotics give us the beneficial bacteria we need to build a balanced digestive tract allowing us to absorb nutrients better. Introducing billions of tiny microflora (good bacteria) back into your system with probiotics is the best way to start the healing process.

There are numerous benefits of taking a Probiotic:

Ease bloating, indigestion, and gas
Boost your immune system

80% of your immune system lives right in your digestive tract
Sick all the time?? This may help along with eating real foods

Keep your waistline slim and trim
Maintain an ideal weight
Helps to prevent eczema in youth
Increased ability to digest food
Reduces lactose intolerance
Increases the ability to assimilate the nutrients from food
Acts as a treatment for bad breath
Increases ability to absorb Vit B
Increases ability to absorb calcium
Promotes anti-tumor and anti-cancer activity in the body

Are you sold yet? There are many choices when looking to buy Probiotics. I recently visited People's Pharmacy and had the Wellness Practitioner explain all the different types to me. What I found was that a lot of probiotics are laced with GLUTEN and SOY. Maybe that's why my body didn't like my last brand....

You need to find a Probiotic with the most "strands" that is gluten free and soy free. Be sure to avoid the ones that have sugar or glucose listed in the ingredient list as well. These actually slow the growth of healthy lactobacilli.

The one that I ended up with is Ortho Molecular Products: Ortho Biotic. It was one of the highest, but did not list soy in the list and also was gluten free. Others that seem to be popular are Latero-Flora and Dr Mercola's Complete Probiotics which is on the pricier side.

This will be one of the best investments that you can make for your body besides Fish Oil. I like the saying "Pay for it now or pay the hospital later". If you have lived with digestive discomfort as I have your whole life, this is an easy way to get to healthy digestion.

Healthy Villi


Unhealthy/Flat Villi

"What's Wrong With Our Food System"- An 11 Year Old Speaks the Truth

2010-09-29T05:22:00.000-07:00

October Session Sold Out! Sign up Now for November!

2010-09-28T05:24:00.000-07:00

The October session for "21 Days to Food Freedom" is SOLD OUT!

The third session begins in November. Contact me if you would like to be on the sign-up list now. Space is limited to 10 dedicated people! For more info on this class CLICK HERE.

Shedding Body Fat! 5 Spots Left in Next Session

2010-09-26T12:28:00.000-07:00

The 10 people who are participating in the first session of "21 Days to Food Freedom" are dropping body fat at an extroardinary rate! The range is from 1 lb up to 7lbs in 7 days. But, that's what I am telling you first to draw you into the even better results.

Sleeping (really sleeping the whole night through) and waking up before the alarm feeling refreshed and ready to go
Energy throughout the day
The mental fog is lifted... no drowsiness or trouble concentrating at work or when waking up
Learning what foods they truly like and what foods they truly miss... there is a difference between eating a cupcake just because or really missing an extra serving of fruit a day
Learning control when eating out, in social situations, and when eating with their family/kids
Much, much more in terms of how everyone feels

This is your chance to change the way you look at food, how you feel about food, and change your HABITS. If not now, when? When is the perfect time? Now is the right time! Contact me to get enrolled in this life changing 21 day program.

I have 5 spots left for the 2nd session starting OCTOBER 23RD.

No Gluten Ever Mentality

2010-09-21T10:00:00.000-07:00

It is coming to my attention that more and more people are seeing signs of Gluten Intolerance. Since I was tested, a number of people in my "circle" are having suspiciously similar signs of Celiacs Disease. I can count off 6 people right off the top of my head. I have encouraged those who are wondering if they are gluten intolerant to go and have their blood tested, just to know. I have already heard back from a couple that they were POSITIVE for Celiacs.

You don't necessarily have to go get blood work if you have a suspicion that it will come back positive, but you must live like you already know. For me, I had to know the black and white facts as have others. It might save your life and it's very simple. Make an appointment with any doctor that can take blood work (preferably someone you know/like). They will draw a small amount of blood, send it off and call you with the results.

Lisa and I ran the "Got Guts 5K" a few weeks ago. They did free Celiac testing for 300 people!! This race was by far one of my favorites because it was muddy, hilly, small, and had GREAT food after. Lisa was tested and we are waiting to hear back for her results, but regardless she has already stayed as gluten free as possible.

It is well worth it to anyone to completely cut out gluten from their diet. As Robb Wolf would say "No Gluten Ever". That's a mentality I think we all could stand to have.