• Foodie Friday : Paleo Tuna Casserole

    Since our family has been paleo for 4 years now (wow! time flies!), I do admit that I’ve missed some of those “comfort foods” that my mom used to make (and then I made out of a tuna helper box).  So a few weeks ago, I decided to figure out how to make a paleo

  • Foodie Friday : Thumbprint Cookies

    A few weeks ago, I needed to make some cookies for a baby shower and Thumbprint Cookies came to mind. I’ve never seen a paleo recipe for them however, so I used my tried-and-true Best Chocolate Chip Cookies recipe as a base to come up with these! Although they’re technically not thumbprint cookies (the dough

  • Foodie Friday : Peanut Butter Cookies

    Disclaimer: I know peanut butter isn’t technically paleo. However, it is delicious. And if these cookies help me feel less guilty than eating regular peanut-butter cookies, then I’m all for that. That said, I’ve attempted making paleo peanut butter cookies several times with no success. However, when I started doing this month of cookies based

  • Foodie Friday : N’Oatmeal Raisin Cookies

    Here’s another cookie recipe that uses my Best Paleo Chocolate Chip cookies as a base, but it hits the spot when you’re wanting a good ol’ oatmeal raisin cookie! N’Oatmeal Raisin Cookies 2 c. almond flour 1 1/2 tsp. salt 1 tsp. soda 1/2 c. slivered almonds 1/2 c. shaved almonds 1/4 c. unsweetened coconut

  • Foodie Friday : Breakfast Bar Cookies

    I like my Chocolate Chip cookie recipe so much, that I’ve decided to use it as a base for making cookies all month!  I know that many of you also love our Breakfast Bar recipe, so I decided to combine them to make one awesome treat! BREAKFAST BAR COOKIES 2 c. almond flour 1 1/2

  • Foodie Friday : Carrot & Cauliflower Soup

    During the Whole Life Challenge, there were several times that I wanted to make one of my favorite dishes, but felt stuck because they aren’t WLC compliant. Luckily, I’m a creative person and am not afraid of a cooking challenge!  Here’s a recipe I converted from the original, and it was a success! CARROT &

  • Foodie Friday : Paleo Crepes

    These crepes are easy as pie, and delicious too!  Next time I make them, I might omit the cinnamon and add another spice to see if they could be a good tortilla substitute. I’ll let you know if that works! PALEO CREPES 10 eggs 1 c. tapioca flour 1/2 can coconut milk 1 Tbsp. cinnamon

  • Foodie Friday : BBQ Meatballs

    This recipe takes a little more work than most, which is a good indicator that Sky came up with it. He really enjoys spending Saturday afternoon in the kitchen, creating something that makes the house smell delicious and our mouths water. We brought this to a Super Bowl party this year, and it was a

  • Foodie Friday : German Chocolate Cake Cookies

    The Best Paleo Chocolate Chip Cookies recipe has been such a great foundation for other recipes, and here is another example of just that! Plus, they’re WLC-compliant for an added bonus. The flavor reminds me of German Chocolate Cake, hence the name of this recipe! GERMAN CHOCOLATE CAKE COOKIES 2 1/4 c. almond flour 1

  • Foodie Friday : Chocolate Peanut Butter Pudding

    Oh.My.Goodness. This stuff is amazing. During the WLC, we have been consuming a lot of peanut butter at our house since it’s permitted on the WLC though technically not paleo. And it’s delicious. This recipe has become our staple bedtime snack, and it’s flexible enough to even fill the place of soft-serve ice cream if

  • Foodie Friday : Chicken Zoodle Soup

    After a long hiatus, Foodie Friday is back!  Thanks for your patience while we were updating the website, but in the interim I’ve come up with some oh-so-delicious recipes that I think are worth the wait! Over the past few COLD weeks, I’ve been craving good ol’ chicken noodle soup, but couldn’t find any gluten-free

  • Foodie Friday : Whole Life Challenge menu for next week

      Still need some ideas for dinner? Here’s what we are going to eat at my house next week (if you’d like to try out some of these for yourself…) Monday: Stuffed Peppers (I made double the ground beef, so I could use the leftovers Tuesday…) Tuesday: Spaghetti Squash Bake Wednesday: Crock Pot Pork Tenderloin

  • Foodie Friday : Whole Life Challenge 2014 Week 2 menu

    Okay, we’re almost through Week 1 of the Whole Life Challenge, and you guys are doing GREAT!!  I’m not going to spell out all of your meals for this week because I want you to start getting creative on your own too… but here’s a run-down of some easy suppertime meals that lend themselves well

  • Foodie Friday : I heart my crockpot!

    I really love my crockpot. It’s a timesaver and a source of many, many yummy dishes!  A few weeks ago I saw this link on Facebook to 100 Days of No Processed Food with crockpot recipes, so I thought I’d share it with you today!  Please note, not all of these recipes are Paleo or

  • Foodie Friday : Double Chocolate Cookies 2.0

      Yep, these are so good that I was barely able to get a picture of even one of them before this happened… You should find this recipe pretty familiar, because it’s basically this one but a little better…. if you like your cookies to be a little more cake-y and a little less coffee-y,

  • Foodie Friday : Ham and Bean Soup with Paleo Bread

    Soup, soup, and more soup!  Just one of the many things I love about fall…  Today’s recipe isn’t 100% paleo because beans are a legume and technically not paleo, but this is still a lot tastier (and healthier) than something you can find in a can at the store… HAM AND BEAN SOUP 1 large

  • Foodie Friday : Pumpkin Chocolate Chip Cookies

    October = pumpkin everything.  That’s why I took the now-famous Best Paleo Chocolate Chip Cookies EVER and added some pumpkin!  Now – a quick word about adjusting recipes.  If you look through all of the comments on the aforementioned cookie recipe, you’ll see LOTS of questions about adjusting things. Here are a few quick tips

  • Foodie Friday : Cauliflower and Ham Soup

    It’s Soup Season!!  I love this time of year, and this soup is always a HUGE hit at our house.  One disclaimer – it’s not truly paleo because it has cream cheese in it, but if you’re brave and want to substitute more chicken broth and nutritional yeast, go for it! CAULIFLOWER AND HAM SOUP

  • Foodie Friday : Kale and Pistachio Stuffed Pork Chops

      Today’s Foodie Friday isn’t a recipe – it’s a plug for you to go buy “Beyond Bacon” by the Paleo Parents. I bought this gorgeous cookbook for Sky’s birthday last month, and it is full of awesome recipes that use the whole hog!  I don’t want to steal their recipe and I didn’t adjust

  • Foodie Friday : Campfire Sausages and Squash

    Here’s another recipe I whipped up for our trip to family camp a few weeks ago… enjoy! CAMPFIRE SAUSAGES AND SQUASH 1 butternut squash, peeled, seeded and cubed 2 andouille deer sausages, sliced 1 onion, sliced 2 apples, diced 1-2 tsp. thyme olive oil salt and pepper to taste Spread out two pieces of heavy-duty

  • Foodie Friday : Campfire Kale and Sausages

    When our family goes camping, we try to keep things paleo (okay, we do indulge in our fair share of s’mores…) and this is a recipe I came up with recently for our trip to SpringHill Camp in Indiana. Enjoy! CAMPFIRE KALE AND SAUSAGES 1/2 lb. fresh kale (or more) 2 andouille deer sausages, sliced

  • Foodie Friday : Double-Chocolate Mocha Cookies

    So my Paleo Chocolate Chip Cookies recipe has been a big hit on here… but Sky’s favorite cookies are these Double-Chocolate Mocha Cookies so I’ve actually been making a batch every night recently!  The original recipe is from Elana’s Pantry, and here’s my variation (this makes about 14 cookies – perfect for a bedtime snack

  • Foodie Friday: Sausage and Veggie Stew

    This recipe was a bit of a happy accident, and proof once again that you don’t REALLY have to know what you’re doing to make something tasty!  If you have a basic idea, then throw some things together and it might turn out great! SAUSAGE AND VEGGIE STEW 1 lb. pork sausage, cooked 1 package

  • Foodie Friday: Crockpot Italian Beef

    It’s Illinois State Fair time!  Although the fair brings to mind thoughts of elephant ears, corn dogs, fried Twinkies and ice cream, today’s recipe is in honor of the lovely Butter Cow… CROCKPOT ITALIAN BEEF 2-3 lb. chuck roast (grass-fed beef) 1 jar pepperoncinis with juice 1-2 cups beef or chicken stock oregano, garlic salt,

  • Foodie Friday: Grilled Pesto Chicken

    It’s grilling season people!  Doesn’t matter if it’s hot or chilly outside today, it’s summertime so open that grill! GRILLED PESTO CHICKEN 3 chicken breast fillets 2 Tbsp. shredded parmesan 1 Tbsp. minced garlic 2 Tbsp. basil 2 Tbsp. parsley lemon juice – just enough to make pesto stick together salt & pepper Mix all

  • Foodie Friday: Sweet Potato Chips

    Sweet potato chips are super-easy to make and really tasty too!  They won’t last long (because you’ll eat them up so fast) so make a lot of them! SWEET POTATO CHIPS 2 large sweet potatoes (or more) salt and pepper olive oil spray mandolin slicer Wash sweet potatoes and cut off ends. Use a mandolin

  • Foodie Friday: Homemade Taco Seasoning

    Taco salad is delicious, but if you ever look at the ingredient list on the back of a store-bought taco seasoning packet, it’s full of sugar and other junk you can’t pronounce. Here’s an easy (and delicious) way to make taco seasoning at home!  This amount is good for about 1.5 lbs of ground beef…

  • Foodie Friday : Sausage and Sweet Potato Stew

    Here’s an easy crock-pot recipe that is tasty any time of year! SAUSAGE AND SWEET POTATO STEW 8 andouille sausages, sliced 3 sweet potatoes, diced 1 can fire roasted tomatoes 1 cup diced red peppers 1 onion, chopped 1 bottle dark beer (if you want – technically not paleo) 1 c. water salt, pepper and

  • Foodie Friday : Bacon-Pecan Brussels Sprouts

    Brussels sprouts are always a big hit at our house, and when you add bacon it’s even better! BACON-PECAN BRUSSELS SPROUTS 2 lbs. Brussels sprouts, halved 1 lb. bacon, diced 1 1/2 c. pecans salt and pepper 1) Fry the bacon in skillet 2) Add pecans and saute 3) Remove the bacon and pecans when

  • Foodie Friday : Fried Egg Sandwiches

    Hooray!  Being paleo does NOT mean that you have to say goodbye to sandwiches! You just have to get a little creative with the “bread” part… FRIED EGG SANDWICHES eggs tomato spinach bacon recipe for Waffles 2.0 here – but omit the cinnamon make them as pancakes! First you’ll want to cook the bacon. The

  • Foodie Friday : Ratatouille

    Ever since watching the Disney movie Ratatouille, we have been curious about how to make the delicious-looking dish… so finally I googled it and tweaked it based on what I had in the fridge… and it’s really pretty easy! RATATOUILLE 1 zucchini (or summer squash) 1 summer sausage (if you want to have meat in

  • Foodie Friday : Banana Pancakes

    Hidden under that tasty pile of blueberries is one GIANT banana pancake…. and it. is. good.  This recipe makes 6 giant pancakes, or probably 12 smaller pancakes if you prefer… BANANA PANCAKES 12 eggs 4 bananas cinnamon to taste (probably a Tbsp or two) 1. Whip up the eggs, bananas, and cinnamon in your Ninja.

  • Foodie Friday : Best Paleo Chocolate Chip Cookies Yet!

    I know, I know… it has been two weeks again. But once again, this recipe is worth the wait. I first found the original somewhere back in December and have been tweaking it since then… and I think it’s finally perfect (**though I did just tweak the salt again, based on feedback…)  Here you go!

  • Foodie Friday : Something for Dessert

    I know I’ve missed the last two weeks of Foodie Friday, but I promise this one will more than make up for that.  So, here’s the story… Tuesday was a long day for both of us (Sky had a super-busy day at work, and I went on a field trip with Averhy to Springfield, even

  • Foodie Friday : Turkey-Artichoke Meatballs

    I found this recipe over at and knew it would be delicious with some Zoodles, so I made it (with a few tweaks to the original recipe of course.)  One side note – as I make more and more recipes from PaleOMG, I have noticed that her cooking times are almost always shorter than

  • Foodie Friday : Sauteed Zucchini and Pork

    A few weeks ago I made our Awesome Pork Tenderloin and had some leftover, so the next night I threw this recipe together. Super easy, super tasty.  You should make it tonight for dinner! SAUTEED ZUCCHINI AND PORK 8 oz. Awesome pork tenderloin (recipe here) – or just cube up some pork and saute it

  • Foodie Friday : Tomato Soup

    I don’t like tomato soup. At least Campbell’s tomato-soup-out-of-a-can.  This is NOT that kind of tomato soup. This soup is killer. I found the original recipe at and adjusted based on what I had on hand (though I did go out and buy the leeks just for this).  Side note, it’s super tasty with

  • Foodie Friday : Deviled Eggs

    Yes, these are super cute and probably would’ve been a more timely post last Friday, but hey – it’s more spring-like outside today than it was last week! Here’s how I made these paleo deviled eggs: PALEO DEVILED EGGS 1 dozen hard boiled eggs (if you want to buy them in bulk, talk to coach

  • Foodie Friday: No-Recipe Beef Stew

    I know that through the Whole Life Challenge, a LOT of you are cooking more than you ever have before in your life. I think that is awesome!  I also know it can be intimidating and overwhelming, and still easy to get into a rut of falling back on the handful of recipes you know

  • Foodie Friday: Strawberry Shortcake!

    I LOVE strawberry shortcake. Whenever strawberries are in season and there are all those little yellow cakes at the store sitting next to the display of strawberries… well, that’s hard to resist. But I’m SO HAPPY to have found this recipe because now I can have my cake and eat it too! STRAWBERRY SHORTCAKE 4

  • Foodie Friday: Pork Tenderloin with Onions & Figs

    Yep, another recipe that tastes a MILLION times better than it looks!  Hopefully you made pork tenderloin a day or two ago, because this recipe is great for those leftovers: PORK TENDERLOIN WITH ONIONS AND FIGS already cooked pork tenderloin, cut into bite-sized pieces 2 onions, sliced thinly minced garlic 1 c. dried figs, chopped

  • Foodie Friday: Peanut Butter Balls

    I know. Peanuts are not paleo. However, they are allowed during the WLC, so we’re taking full advantage of that 🙂  And if you want to be strict with your paleo choices, you can use any other nut butter you’d like! PEANUT BUTTER BALLS peanuts (or other nuts of your choice) unsweetened coconut dates 1)

  • Whole Life Challenge: Another week in the books…

    Yep, last week I left you all to your own devices regarding coming up with a menu for the week.  How did it go? Here’s what we ate at my house (if you’d like to try out some of these for yourself…) Monday: Stuffed Peppers (I made double the ground beef, so I could use

  • Foodie Friday : Paleo Pudding Surprise

    You’re gonna say I’m crazy, but hear me out on this one. This is good. Like really good. And healthy. And a great way to get a whole bunch o’ spinach in your belly while your brain thinks you’re eating dessert. Seriously. PALEO PUDDING SURPRISE 4-5 egg whites a whole bunch of raw spinach (4-5

  • Foodie Friday : Spaghetti Squash Bake

    Be sure to use this kind of spaghetti sauce for this recipe – there’s no sugar in it!! SPAGHETTI SQUASH BAKE 1 spaghetti squash 1 or 2 lbs. ground beef 1 jar no-sugar spaghetti sauce 1 bag frozen or fresh spinach 1 or 2 fresh tomatoes, diced oregano, basil, garlic salt, onion powder, pepper 1.

  • Whole Life Challenge : Week 2, here we come!

    Okay, we’re almost through Week 1 of the Whole Life Challenge, and you guys are doing GREAT!!  I’m not going to spell out all of your meals for this week because I want you to start getting creative on your own too… but here’s a run-down of some easy suppertime meals that lend themselves well

  • Whole Life Challenge : I wanna go out to eat… but HOW?!?

    Yep, I like going out to restaurants too. Especially on busy days when I haven’t had time to make dinner. But when I’m not directly in charge of what’s going into the food that ends up on my plate, I’m not 100% sure it’s WLC-compliant… so what should I do?! Here are some local restaurants

  • Whole Life Challenge: Preservatives, Additives, and Expletives… oh my!

    Today is DAY #1 !!! Here we go… so it’s time to watch out for the sneaky stuff and AVOID IT. Yep, lots and Lots and LOTS of things that you usually buy at the store have sneaky additives and preservatives in them… which might cause some expletives to fly during the WLC.  Have no

  • Foodie Friday: Homemade Larabars (fruit and nut bars)

    These are so easy to make, I really don’t know why it took me so long to make them.  Seriously. Easy. And even better? They’re DELICIOUS. Homemade Larabars 2 cups of nuts (any kind you like… pistachios, cashews, almonds, pecans, walnuts, whatever!) 2 1/2 cups of dates (you can swap out part of the dates

  • Countdown to the Whole Life Challenge…

    It’s almost here… just a few more days… so here’s a plan you can stick to for the first seven days of the Whole Life Challenge!  The grocery shopping list was in last Friday’s post, and here’s what you can do with it! Day 0: Prep (Friday 2/15) Hard-boil 1 dozen eggs. Put the ground

  • Foodie Friday: Paleo Waffles 2.0

    These waffles are even yummier than the old version I posted here.  Seriously light and fluffy, sweet on the inside and crisp on the outside… they’re so good that this is a recipe for a double batch, because you really need to make extras and freeze them for tomorrow. The original recipe is from Paleo

  • Foodie Friday : Apple Pie Breakfast Scramble

    Whaaat?  Apple pie for breakfast?? I thought this was a paleo recipe page… Yep, you got it. This quick and easy breakfast scramble tastes just like you’re eating hot apple pie – for breakfast! APPLE PIE BREAKFAST SCRAMBLE 3 eggs 1 apple, cored and diced 1/4 c. raisins 2 Tbsp. fat of choice (coconut oil,

  • Foodie Friday : Cherry Brownies

    Another winning recipe from paleOMG that I tweaked based on what ingredients I had on hand. This picture really doesn’t do it justice so you might want to check out her original recipe to see some truly mouth-watering images. But then you’ll REALLY need to make this to satisfy your craving… CHERRY BROWNIES 2 bananas

  • Foodie Friday : Chicken & Veggie Casserole

    The great thing about this recipe is that you can throw in pretty much any veggies you have on hand, and it will still be delicious!  The original is over at paleOMG but I tweaked it a  bit based on what I had in the fridge, and added the nutritional yeast to make it creamy

  • Foodie Friday : Best Chocolate Chip Cookies EVER

    Yep, these are hands-down the best paleo cookies I’ve made ever. Done right, they will fool even your most sugar-loving friends and family.  Make sure you BAKE these cookies though (NOT on the convection setting if your oven offers that) to give them a chance to spread out a bit and get a crispy bottom.

  • Foodie Friday : Fish Taco Salad

    Our girls love tilapia, so here’s one more way to serve it up and get some greens too… TASTY FISH TACO SALAD marinade for tilapia (or whatever other white fish you like): 1/4 c. olive oil 2 Tbsp. vinegar 2 1/2 Tbsp. lime juice 1 1/2 tsp. honey 2 cloves minced garlic 1/2 tsp. cumin

  • Foodie Friday : Paleo Fig Newtons

    This recipe is another delicious creation by Elana over at and then tweaked by me. It’s amazingly good!! In the photo above, I’m enjoying a fig newton with a scoop of greek yogurt topped with some of the filling mixture. PALEO FIG NEWTONS Mix in food processor til it makes a paste: 3/4 c.

  • Foodie Friday : Crockpot Chicken with Apples & Carrots

    If you want to come home to a delicious aroma wafting through your home, put this in the crockpot before you leave for work in the morning. Yum. CROCKPOT CHICKEN WITH APPLES & CARROTS 1 whole chicken, thawed 4-5 carrots, chopped 2 apples, sliced 1 onion, diced 1 Tbsp. minced garlic rub for chicken: 1/2

  • Foodie Friday : Pumpkin Cookies

    ‘Tis the season for cookies and candy and cakes and pie and other goodies that will give your paleo tummy an ache… so here’s an option you can bring to the office holiday party that everyone will enjoy! (If you can make the batch before you eat all the dough, that is… seriously. This dough

  • Foodie Friday : Chorizo Burgers

    This recipe is courtesy of Russ White and Ashleigh Orton – again found during the CFCU Paleo Project. Geez, that month gave me a whole new arsenal of recipes for tasty goodness! Yay!  It was delicious, even though my burgers fell apart (as you can see, the pic is more of a pile of meat

  • Foodie Friday : Pumpkin Granola (and a bonus – Truffles!!)

    Oh yes, I did just say PUMPKIN GRANOLA. It’s another discovery from the CFCU Paleo Project, and I’m going to share it with you because it is AWESOME. Especially for those days you just want a bowl of cereal for breakfast (which might be a lot more often once you taste this stuff.  There. I

  • Foodie Friday : Stuffed Peppers

    This was one of my new discoveries during the CFCU Paleo Project. I’d never made stuffed peppers before, and never even eaten them because I’ve not been a big fan of green peppers – until now I guess!  These were great, and will become a regular item on our dinner menu now… STUFFED GREEN PEPPERS

  • Foodie Friday : Apricot-Lemon Muffins

    Another tasty recipe originally from … if you haven’t stopped by there lately, you should. She has a whole section of her recipes that are fully Paleo… just click here to check it out! Some of the recipes still have agave, honey, or other added sweeteners (so that’s a no-no for those of you

  • Foodie Friday : Chicken Enchilada Crockpot Stew

    The original recipe for this stew is from – a great resource for recipes, and she is such a funny writer too! I tweaked it a bit based on what was in my cabinet at the time, and I think the leftovers the next day tasted even better than my first helping.  As you

  • Foodie Friday : Grilled Cabbage Salad

    It’s fall, which means it’s the perfect time for a bonfire. Here’s a quick and easy recipe that you can toss on the coals and enjoy in a snap! GRILLED CABBAGE SALAD 1/2 head of cabbage, cut into bite-sized chunks 1 c. baby carrots 1/2 onion, chopped 2 Tbsp. minced garlic salt and pepper to

  • Foodie Friday : Butternut Squash Soup

    Everything cooking in the stew pot… This recipe was created by Sky’s uncle Sean, who spent several years as the chef of a cool restaurant in Aspen CO. When Sky and I visited them when we were in college, Sean threw this delicious soup together after a long day of skiing and it really hit

  • Foodie Friday : Awesome Pork Tenderloin

    This. Pork. Is. Awesome. Enough said. AWESOME PORK TENDERLOIN 16 oz. pork tenderloin Mix the following spices and rub on pork: 1/2 tsp. salt 1/4 tsp. pepper 1/2 tsp. chili powder 1/2 tsp. cumin 1/2 tsp. cinnamon Brown the pork in a skillet with 2 Tbsp. olive oil for 4 mins or so – get

  • Foodie Friday : Apple-Prune Compote

    This tasty fruit dish is a quick and easy breakfast or dessert. I know the picture might not look too appetizing, but it is so delicious – trust me! It’s great served over Greek yogurt or with a Paleo cinnamon muffin, but honestly I can devour it all by itself too. APPLE-PRUNE COMPOTE (with Greek

  • Foodie Friday : Best Steak Ever

    I found this recipe in Real Simple magazine, and the first time I made this steak, Sky declared it to be the best steak he’s ever eaten. So. There you have it. BEST STEAK EVER 2 c. chopped fresh parsley OR 3/4 c. dry parsley 1/2 c. olive oil 1/4 c. capers, chopped 2 Tbsp.

  • Foodie Friday : Coconut Chicken Nuggets

    Here’s one your kids will love… though it is a bit heavy on the food-prep-side of things, so be prepared for that because as soon as you make these, they’ll be asking you to make them almost daily… COCONUT CHICKEN NUGGETS (a.k.a Waaaaay-better-than-McDonald’s-chicken-nuggets) 3-4 chicken breasts, cut into nuggets – or use thigh meat for

  • Foodie Friday : Grilled Plantains

    Yep, since going to Ecuador in May we are on a bit of a plantain kick around here… and this recipe tops them all. I know it’s technically a fruit, but it’s really more of a dessert than anything. Super-sweet and oh-so-delicious! GRILLED PLANTAINS 3 ripe plantains, SKIN ON olive oil a grill Directions: 1)

  • Foodie Friday : Amazing Short Ribs

    The first time I made short ribs, I wasn’t too impressed… on this cut of meat there is a lot of fat, a big chunk of bone, and not a ton of meat for the effort. However…. then I stumbled upon a recipe similar to this one, and once I tweaked it a bit and

  • Foodie Friday : Crepes with Fruit and Coconut Cream

    Sky found this tasty recipe at and it is delicious!  We tweaked it just a bit to fit what we had in the cabinet and freezer, and couldn’t quite get the coconut cream to whip up like regular whipped cream, but no matter – it was devoured anyway! CREPES WITH FRUIT AND COCONUT CREAM

  • Foodie Friday : Homemade Almond Butter

    Who doesn’t like almond butter? Or peanut butter? Or sunbutter?  I know I love them all, but they’re so darn expensive to buy, and half the time they have sugar in them… so why not just make some at home?! This recipe is super easy, and you can adjust the recipe to your tastes.  If

  • Foodie Friday : Paleo Chocolate Ice Cream

    It’s summertime, and who doesn’t like ice cream in the summertime? I know I do… actually, ice cream was one of the most difficult things to give up when we made the switch to a Paleo lifestyle. So this summer, I decided to break out our ice cream maker and try my hand at some

  • Foodie Friday : Cheese-stuffed Plantains

    When Sky and I went to Ecuador in May, we had plantains at almost every meal. Nutritionally, they’re about the same as a banana, but to eat them you need to cook them. We’ve tried a few recipes to replicate what we had in Ecuador, and this was one of the more tasty ones… CHEESE-STUFFED

  • Foodie Friday : Sweet Potato Mini-Pizzas

    You’ve probably seen this recipe elsewhere (at this site maybe?) but I wanted to share how we made it – because it was super-tasty! SWEET POTATO MINI-PIZZAS 6 medium sweet potatoes Sauce: 1 small can tomato paste 1 can warm water 1 tsp. minced garlic 3 Tbsp. parmesan 3/4 tsp. onion powder 1/4 tsp. each:

  • Foodie Friday : Marinated Grilled Shrimp

    A huge thank-you to Caryn Short for giving us a bag of fresh frozen shrimp – because without that bag of shrimp, I would never have found this recipe. Wow. It is delicious. MARINATED GRILLED SHRIMP 3 cloves garlic, minced 1/3 cup olive oil 3 small tomatoes, diced and mixed with 1 small can tomato

  • Foodie Friday : Brussels Sprouts and Bacon

    Want to get your kids to eat their greens? Just add bacon! BRUSSELS SPROUTS AND BACON 2 lbs. brussels sprouts, trimmed and sliced 8 slices bacon 1 onion, diced olive oil salt pepper Spread bacon on a jellyroll pan in a single layer. Preheat oven to 400* and PUT BACON IN THE OVEN as soon

  • Foodie Friday : Chocolate-Avocado Pudding

    A big THANK YOU!! to Frank Saccaro for bringing this tasty dish to the cookout on Wednesday afternoon, and for letting me take a quick picture of it before it was devoured! Yum, yum, yummy! CHOCOLATE-AVOCADO PUDDING 2 ripe avocados, pitted and peeled 1/3 c. cocoa powder 1/2 c. almond milk 1 heaping TBSP almond

  • Foodie Tuesday? : Avocado-Blueberry popsicles

    I admit it. I have been a complete Foodie Friday slacker. Stephanie called me out on it at the 9am WOD a few weeks ago, and yet it still has taken me this long to post… sorry guys!  I’ll do better going forward, I promise… especially if all of you wonderful chefs share your recipes

  • Foodie Friday : Smoothies anyone?

    Warmer weather = smoothies galore at our house!  For an added punch of protein, I usually put in a few pumps from the pasteurized liquid egg whites we keep in the fridge. Here are some of our favorite combinations… Strawberry-Banana Smoothie 1 banana 1 c. frozen strawberries 1 c. almond milk 2 pumps of liquid

  • Paleo Made Easy

    Ok guys, we all know Paleo is better for us and most of us could be doing a better job of eating this way but sometimes it just comes down to the “how to.”   Many times over I have heard people say that they know what Plaeo is, and why they should be eating

  • Foodie Friday : Fun with… Unsweetened Coconut!

    Before switching to Paleo* living, I never really thought about all the sugar that is added to the “regular” coconut you’ll find at the store… partly because I wasn’t a big fan of coconut (still don’t like how it sticks in my teeth!) but also because I had never heard of unsweetened coconut! I just

  • Foodie Friday : Fun with… Flax Seed!

    Today’s “unusual” ingredient… Flax Seed! I really like using flax seed, both whole and ground up into flax seed meal. The seeds are so tiny that we usually use a coffee bean grinder to make the flax meal – our large food processor and even our small food chopper are just too big for these

  • Foodie Friday : Fun with… Egg Whites!

    For the next few weeks, I’m going to highlight some recipes that use ingredients that you probably will only find in a paleo* kitchen… or at least ones that aren’t so common elsewhere!  This week… liquid egg whites!  Yes, you can get egg whites by separating an egg, but at our house, we buy egg

  • Foodie Friday : What’s in my freezer?

    Here is a shot of the freezer in our kitchen, but we also have a deep-freeze in our garage and I am soooo thankful for it!  For the past few years, we’ve gotten a quarter of a grass-fed cow, and the meat from that fills up the deep-freeze for about a year – plus this

  • Foodie Friday : What’s in my fridge?

    I will admit, our fridge is probably the place in our kitchen where you’ll find the most non-paleo items… but compared to how it used to look, I’ll take it!  From the top, inside the fridge… Almond milk (unsweetened, unflavored) Egg whites (Sky gets them online at Egg Whites International) Blueberry-pomegranate juice Usually lots of

  • Foodie Friday : What’s in my pantry?

    I know. I have been slacking on the Foodie Friday posts lately. My bad.  Let’s get back to it, shall we?  Okay… here’s what is filling up my pantry, and then ending up on our kitchen table for some tasty dinners… From the top down: Top Shelf is Snacky-stuff: Raisins Prunes Dates Dried apricots, dried

  • Foodie Friday : What’s in my lazy susan?

    No… Lazy Susan is not Fran’s whiny anti-CF little sister… a lazy susan is a corner cabinet that spins… and it’s where I keep all of my baking supplies!  In our kitchen, it’s right below the spice cabinet, so when I’m preparing dinner everything is within easy reach.  If you spin it open, here’s what

  • Foodie Friday : What’s in my spice rack?

    One of the fun things about Paleo cooking is that you have lots of opportunities to try out new spices and flavors! Who knew that I’d like coriander so much?  Or that the main flavoring in tacos is cumin? I didn’t… But now I do! So today, here’s everything that’s in our spice rack, and

  • Foodie Friday : What’s on my counter?

    If I’m being completely honest, my counter is full of dirty dishes right now… but you want to know about the important things that are on my counter!  The main foods that we keep out on the counter are fruits, and to make it a little more interesting, I’ll tell you about the handy-dandy appliances

  • Foodie Friday : What’s in my grocery cart?

    It’s a new year, and I’m excited to see lots of new faces around the gym!  I’ve also gotten a few questions like “What is all this talk about eating paleo? What does that mean?” or “Do your kids really not eat grain and sugar?” or “What is Whole30 and why is Quint always posting

  • Foodie Friday : CHRISTMAS DINNER!

    I’m excited about having a paleo Christmas dinner this weekend, so I thought I’d share links to all of the delicious recipes I’m going to try… maybe you’ll want to try some too! Merry Christmas everyone! Baked Ham (from Cranberry-Apple Stuffing (from Spinach & Orange Arugula Salad (from Green Beans with Bacon

  • Foodie Friday : Gingerbread Cookies

    Just in time for Christmas baking, these cookies are perfect for making gingerbread men! I found the original recipe over at, but tweaked it a bit to use less agave… and we were out of yacon syrup, so I used molasses (not paleo, I know…) GINGERBREAD COOKIES 5 c. almond flour 1 Tbsp. cinnamon

  • Foodie Friday : Cinnamon Banana Bake

    Yum, yum, yummy!  There are two ways to make this tasty breakfast bake – for just you, or for the whole crew! Cinnamon Banana Bake (serves your while family) 12 eggs 3 bananas, sliced 2 large handfuls of raisins 3 heaping spoonfuls of almond flour cinnamon Grease a 9×13 pan well. Mix together eggs, almond

  • Foodie Friday : Mediterranean Chicken

    You all know how much I love my crockpot, right? So here’s another tasty recipe for a cold day! (In the picture above, the chicken is served on a bed of Zoodles (recipe here) and Cauliflower rice (which is grated raw cauliflower, microwaved a bit to warm it up) MEDITERRANEAN CHICKEN 1 whole chicken, cut

  • Foodie Friday : Homemade Slaw

    This homemade slaw is super-easy and has become a staple at our house! You can vary the ingredients based on what you have on hand, and it’s tasty as a simple salad like this, or sauteed, or mixed with bbq pork and green curry sauce, or even in your breakfast omelet! Homemade Slaw red cabbage

  • Foodie Friday : Chicken & Sweet Potato Stew

    I love my crockpot, and I love eating stew when it’s cold outside. This one is particularly tasty! I found the base recipe in a Slow Cooker cookbook, but changed it to make sure it’s paleo!  Enjoy! 1 roasted chicken, shredded (I used leftovers from this recipe, or you can use 4 cooked & shredded

  • Foodie Friday : Pumpkin Chili with Avocado Cream

    Sorry for the absence of recipes the past few weeks… vacation took precedence! But today’s awesome recipe (well, 2 recipes actually!) should more than make up for it! Here’s a link to the original, and here’s the way I made it… Pumpkin Chili: 1 lb ground grass-fed beef 1 lb ground venison 1 medium yellow

  • Foodie Friday : Crockpot Sweet Potatoes and Beans

    I know it has been especially warm this week, but once my crockpot is on the counter for the fall and winter, it stays out and ready to go!  So I found this recipe in a cookbook and tweaked it a little bit to make it more paleo-friendly. Enjoy! CROCKPOT SWEET POTATOES AND BEANS 3

  • Foodie Friday : Crockpot Pork and Apples

    Fall is here, so the crockpot has woken up from its summertime hibernation! This recipe is so easy and so delicious, you might think I’m joking, but I’m not.  A picture does not do it justice, it’s so good!!! Crockpot Pork and Apples 2 lbs. boneless pork chops 8 large granny smith apples, sliced dash

  • Foodie Friday : Waffles! Yes, Waffles!

    We modified the paleo pancakes recipe a bit to make waffles!! They are great, and even easier than pancakes! Paleo Waffles 2 eggs 1/4 c. agave 1 Tbsp. vanilla 1 1/2 c. almond flour 1/2 tsp. salt 1 tsp. soda 4 Tbsp. cream Mix all ingredients in a blender, then let sit for 10 mins

  • Foodie Friday : Chocolate Coconut Milkshakes!

    As with most of the recipes we love, this is super-easy and super-delicious! Chocolate Coconut Milkshakes 1 can coconut milk (best if you keep it in the fridge so it’s cold!) 1 frozen banana 2 scoops chocolate-flavored protein shake or whey powder etc. ice Blend it all up in the blender. You can add other

  • Foodie Friday : Amazing Pork Tenderloin

    I know I say all the recipes we post are delicious, but golly this is good! And it’s a lot easier to make than it looks! We found the recipe over here, and tweaked it to make it more paleo. AMAZING PORK TENDERLOIN 16 oz. pork tenderloin 1/2 tsp. salt 1/4 tsp. pepper 1/2 tsp.

  • Foodie Friday : Chocolate Banana Muffins

    Yum, yum, yum!  Found this recipe on Elana’s Pantry and tweaked it a little bit for Sky’s birthday this week… enjoy!  Oh, and for all the moms and dads out there… whenever I make muffins, I stick half of the batch in the freezer (after I bake it of course) and then it’s easy to

  • Foodie Friday : Zesty Grilled Tilapia

    A big thank you to Lisa Odum for submitting this week’s Foodie Friday recipe!  Remember, if you have a great recipe to share, just snap a picture of it and send in the recipe! ZESTY GRILLED TILAPIA Ingredients •    6 (6-ounce) tilapia fillets •    6 tablespoons olive oil, plus additional for brushing •    1 tablespoon

  • Foodie Friday : Zucchini Noodles

    I know you were all wondering what those tasty-looking green noodles were from last week’s recipe… so here they are!  Zucchini noodles (or “Zoodles” for the kids!)… Zucchini Noodles 1 really large zucchini (or 2 medium) 3 Tbsp. olive oil 1 clove minced garlic salt & pepper to taste 1/4 c. calamata olives, chopped 1/4

  • Foodie Friday : Tomato-Basil Salmon

    These tasty salmon filets are deee-licious! We baked them, but I’m sure they’d be great grilled too! Tomato Basil Salmon 4 boneless salmon filets 1/4 c. chopped fresh basil leaves 2 tomatoes, sliced 2 Tbsp. olive oil salt & pepper 1/4 c. grated parmesan cheese Preheat oven to 375*. Line 8×8 pan with foil and

  • Foodie Friday : Mango Salsa

    Yum, yum, yummy…. this awesome mango salsa recipe is super easy to make, and even easier to eat! We found the original recipe on and only changed a few things (switched the red onion to yellow, and 1 less tomato)… so good! 1 mango 1 avocado 4 medium tomatoes 1 jalapeno 1/2 c. fresh

  • Foodie Friday : Frozen Mango Custard

    In honor of Roger’s last day, I asked him what type of recipe he’d like for today’s Foodie Friday. He suggested something with fruit – and since it has been so darn hot this week, what better type of fruit recipe than Frozen Mango Custard?!  Thanks to Anu for sharing this super-easy recipe with all

  • Foodie Friday : Homemade Paleo Ketchup

    A big THANK YOU to Quint Campbell for this week’s recipe… Rich and Deep Flavored Paleo Ketchup!  Quint commented that it does take a bit of work to get to the end of this recipe, but it’s worth it! INGREDIENTS 2 lbs fresh plum tomatoes, chopped 1 large onion, chopped 1/2 fennel bulb, chopped 1

  • FOODIE FRIDAY : Caveman Chocolate Crunch

    Warning: This dessert is dangerous. Seriously. You might eat an entire pan in one sitting. No joke. We found the original recipe over at the Civilized Caveman blog (or go check him out on Facebook) and since then, we’ve made sure there is a steady supply sitting in our freezer… but we only cut it

  • Foodie Friday : BURGERS!

    There was a great article in Real Simple last month with tons of ideas for burger toppings, so here are their most paleo-friendly suggestions (minus the buns of course!)  You can see all of their ideas on their website here.  Try out a few over the holiday weekend! Crispy salami and sun-dried tomato:  Arrange 8

  • Foodie Friday : Chocolate Banana Pie

    A big thank-you to Karen Quinlan for this recipe (and for the delicious sample slice!) Chocolate Banana Pie Pie Crust: 1 1/2 cups almond meal 6 tablespoons butter, melted and slightly warm 1/2 tsp raw cocoa powder 1/4 tsp baking powder 1/2 tsp cinnamon Pinch of salt Preheat the oven to 350 degrees F. Add

  • Foodie Friday : Paleo Tacos with Purple Cabbage Slaw

    Yet another favorite recipe from our June Athlete of the Month, Britany Greevers.  She found the original recipe for this tasty concoction over here.  Enjoy! Purple Cabbage Slaw 3 cups purple cabbage, chopped 1 cup cucumber, chopped 1/3 cup purple onion, finely chopped 1/2 cup green mango, diced 3 tbsp olive oil 2 tbsp balsamic

  • Foodie Friday : Cinnamon Muffins

    A big thank-you to the Athlete of the Month, Britany Greevers, for sharing this recipe with us that she found on! These muffins are oh-so-delicious!! Muffin Mixture: 1 cup almond flour 2 Tbsp. coconut flour 1/2 tsp. baking soda 1/4 tsp. salt 1/4 cup grapeseed oil 1/4 cup agave nectar 3 eggs 1 Tbsp.

  • Foodie Friday : Breakfast Bars

    After we whip up a batch of these tasty breakfast bars (the original recipe is here on, we usually let them cool and then cut into squares, which we then wrap individually in saran wrap.  It helps them hold together, and then it’s super easy to grab one on the go! Breakfast Bars mix

  • Foodie Friday : Olive & Feta Burgers

    This weekend you’ll probably spend some significant time grilling, so try this recipe while you’re at it — you’ll be glad you did!  The original recipe on uses turkey, but we really enjoy it as a bunless burger with grass-fed ground beef… yum! OLIVE AND FETA BURGERS 1 lb. ground beef or turkey 1

  • Foodie Friday : Yummy Chicken Salad

    Have you been making lots of grilled chicken lately?  Here’s an easy way to use up the leftovers… YUMMY CHICKEN SALAD 1 c. leftover grilled/roasted chicken, chopped 1 apple, diced 1 c. grapes, halved 1/4 c. raisins 1/4 c. cashews (or walnuts if you like those better) 1/4 c. olive oil mayo salt and pepper

  • Foodie Friday : Roasted Chicken with Olives and Prunes

    I found this recipe over at (a great paleo-friendly resource by the way) and it is just awesome. Trust me. Try it. ROASTED CHICKEN WITH OLIVES AND PRUNES 1 whole chicken 1 teaspoon sea salt 1 cup pitted green olives 1 cup pitted prunes (or dates are good too) 1 tablespoon dried oregano 1

  • Foodie Friday : Unbelievable Chicken & Apple-Avocado Salad

    Yep, time to open up the grill again this weekend!  We got this recipe from Allrecipes a while back.  It’s amazing how many recipes out there call for sugar and other bad crap when they do NOT need it.  Once you pick up on how to tweak recipes to fit a healthy lifestyle, you start

  • Foodie Friday : Zucchini-Blueberry Muffins

    These muffins are easy to make and really work great for a grab-and-go breakfast or to pop in your kiddo’s lunch box… especially if you keep them in the freezer! ZUCCHINI-BLUEBERRY MUFFINS 3 eggs 1/4 c. canola oil 1/2 c. applesauce 3 tsp. vanilla 1/4 c. agave nectar 1/3 c. honey 2 c. shredded zucchini

  • Foodie Friday : Paleo* Pizza

    This tasty pizza is a staple at our house – every Friday night is pizza and a movie! PALEO PIZZA Crust: (recipe originally from 1 cup almond flour 1/4 cup chopped pecans 3 egg whites (about 3/4 c.) Sauce: 1 small can tomato paste 1 can warm water 1 tsp. minced garlic 3 Tbsp.

  • Foodie Friday : Onion Burgers with Awesome Brussels Sprouts

    If the rain lets up, bust out the grill this weekend and enjoy these tasty grilled treats! SPICY TOMATO & ONION BURGERS Mix together: 1 chopped tomato 1/4 tsp. each: dry mustard, celery seed, worchestershire, cayenne pepper Saute: 1 sliced onion 1 tsp. minced garlic 1 tsp. soy sauce splash of tabasco Burgers: 1 lb.

  • Introducing… Foodie Fridays!

    We all know that nutrition is an important part of health and fitness, and at CFCU we’re big fans of the paleo lifestyle. While there are cool benefits of this diet (fat loss, better physical performance, enjoying food instead of regretting it)… the real goal is to stay healthy longer.  So, to help you in


The future you is glad you’re here.

While the elements of the Live Well Project are nothing new, we believe our approach is unique and we sincerely hope it provides the best path to success for our entire team.  We’re excited to see the positive changes ahead for us all.

Goals of the CFCU Live Well Project

  • Provide an accessible approach to implementing ideal diet habits
  • Create one month of focused effort toward improving diet regardless of current habits
  • Identify tips, tricks and methods for making a healthy diet an easy part of everyday life
  • Empower participants with the freedom from addiction (yes, that’s the right word) to the typical Western diet

Ideal Eating Habits

We firmly believe it begins with quality and is refined by quantity.

Astonishing, remarkable change will happen simply by getting rid of the foods that are slowly killing you (again, that’s the right word) and replacing them with the foods that have the greatest potential to support healthy life.  Once that dragon has been slain, it’s time to dial in the right quantity and balance of foods.  (side note: this is why 100-calorie packs of Oreos are absolutely ridiculous)

  • Quality of Food
    • Lean meats
    • Vegetables
    • Nuts & Berries
    • Fruit
    • Healthy Fats
    • Locally sourced and responsibly grown whenever possible
  • Quantity of Food (the Zone part)
    • Eat enough to support exercise and muscle development without generating excess body fat
    • Balance macronutrients (protein, carbohydrate & fat) to reduce the cellular inflammation that makes us gain weight, accelerates the development of chronic disease, and decreases our physical performance


The Live Well Project is NOT…

  • … a “challenge”.  Climbing Everest and battling cancer are challenges.  This is a decision to be a grown up and take charge of what goes into your mouth.
  • … a “contest”.  You’re not in this to beat the other participants… because you can’t beat someone else at your own health (doesn’t that sound stupid to begin with?)  You’re here to improve yourself and help each other succeed.
  • … a “game”.  This can and should be fun and exciting, but the stakes are too high to call this a game.  This time there are points and prizes, but the true reward is a healthier life for each of you.
  • … a “restriction”.  This is a liberation from the foods that you think you need.  Any twinge of perceived pain you feel at the thought of abandoning a particular item for 30 days should serve as a wake-up call to show you the addictive power of food.  This is your time to show the food who’s boss.

Still have some questions about implementing your new way of eating?  Here are some tips and tricks that have helped us and might help you!

First off, here is a link to 24 recipes and matching grocery lists to get you through the Paleo Project!


Grocery shopping:

  • Stick to the perimeter of the store, where the fresh stuff usually is!
  • If it comes in a box, it’s probably not paleo…
  • Aldi usually has good produce at cheaper prices.
  • Buying in bulk online is usually cheaper for specialty items (almond flour, coconut flour, etc.). and are our favorites.
  • Common Ground Food Co-Op is a good local resource for bulk items.
  • Beachy’s in Arthur IL is a great local resource for bulk spices, nuts, flax seed, and unsweetened coconut.

Food prep:

  • Chop up lots of carrots, broccoli, celery, cauliflower, etc all at one time to have on hand for snacks.
  • When making baked goods (paleo muffins, etc – if they’re allowed on your Level) bake extra and keep them in the freezer to pull out for breakfast or kids’ lunches.
  • Double a recipe for dinner and have the leftovers for lunch the next day.
  • Make a breakfast casserole on Sunday afternoon, and you’ll be ready for breakfast the next three days!
  • Keep paleo snacks in your desk at work (nuts, raisins, etc.)
  • If you’re frying bacon, cook up extra to keep the the fridge and zap in the microwave for breakfast.
  • If you cook ground beef, brown an extra 2 pounds to keep in the freezer for quick additions to meals.

Paleo with kids:

  • Make it fun! Cut veggies with a julienne slicer, put an olive on a fancy toothpick in a meat/cheese roll-up, etc…
  • Give kids options – just make sure the options are all paleo :)
  • Let your kids help with meal prep (paleo pizza is great for this).
  • Make up fun names for new foods. “Zoodles” = zucchini noodles, “Yummy Cakes” = salmon patties, “Green Slime” = kale smoothie…
  • Talk about why we choose healthy foods over junk, and help kids understand what our body does with food we eat.
  • Breakfast sets the tone of your day, for you and your kids. Fresh fruit, scrambled eggs, paleo waffles or paleo muffins (if allowed on your Level) are all quick options.

Level 1 – Eliminate grains

The following items are to be avoided during the Project for Level 1 (No Grains). Check ingredients, these things are sneaky! Consuming any one item will be considered a deviation from the Project.

(NOTE: Ingredients that occur in your pre- and post-workout shakes are allowed within a 1-hour window before and after your workout.)


  • Barley (barley soup, barley bread, & all processed foods made with barley)
  • Corn (corn on the cob, corn tortillas, corn chips, cornstarch, corn syrup or other corn products)
    • Maltodextrin
    • Dextrose
    • Xylitol
    • Malt
    • Vegetable oil/shortening
    • Xanthan gum
    • Caramel coloring
  • Millet
  • Oats (steel-cut oats, rolled oats & all processed foods made with oats)
  • Rice (brown rice, white rice, top ramen, rice noodles, basmati rice, rice cakes, rice flour, & all processed foods made with rice)
  • Rye (rye bread, rye crackers, & all processed foods made with rye)
  • Sorghum
  • Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, & all foods made with wheat or wheat flour)
  • Wild rice
  • Grain-like foods
    • Amaranth
    • Buckwheat
    • Quinoa

NOTE: Only pure honey and pure maple syrup may be used (sparingly) are approved sweeteners at this level.

Level 4 – Zone Diet

If you’re at this level, we expect you to have a very strong handle on the quality of the food you consume. Now it’s time to focus on quantity.  Where in the lower levels the struggle is largely to overcome an addiction to a particular item, here the addiction may be to the amount of an item that is perfectly fine (handfuls of nuts anyone?).

That being said, here’s a couple notes on food quality:

Grains: Eat little to none.

Legumes: Eat little to none.

Dairy: keep it to a minimum and don’t let it be the primary ingredient in anything you eat.

Sweeteners: Keep in mind, they will absolutely count toward carb blocks and add up quickly (1 Tbsp of honey = almost 2 blocks of carbs… not a smart use of your blocks)

(NOTE: Ingredients that occur in your pre- and post-workout shakes are allowed within a 1-hour window before and after your workout.)

The Zone Block & Meals

  • Each block should consist of
    • 7g Protein
    • 9g Carbohydrate
    • 3g Fat
  • Each meal and snack should contain a given number of blocks adhering to that balance. Examples:
    • 2 block snack = 14g P / 18g C / 6g F
    • 4 block meal = 28g P / 36g C / 12g F
  • Try to get close to that balance, but don’t sweat a gram swing here or there.

Daily Block Calculator


  • Use this Zone Block Calculator to determine the number of blocks allowed per day
  • Use the body fat percentage approximation calculator on that page
  • Be honest about your workout level (ignore the term “aerobic exercise”, just select from any of the middle four options)

Plan for the Project

  • Week 1: Eat the daily block allotment per the Block Calculator above
  • Week 2: You are allowed to increase your Protein and Fat by 50% per block.  Thus each block may be adjusted to:
    • 11g Protein
    • 9g Carbohydrate
    • 4.5g Fat
  • Week 3: You are allowed to double the amount of Fat per the standard block (Protein should stay as per week 2).  Thus each block may be adjusted to:
    • 11g Protein
    • 9g Carbohydrate
    • 6g Fat
  • Week 4: Identify your current total calorie allotment and adjust according to your personal goals
    • X: Calories/Block = [(#g P/block)*(4 cal/g P) + (#g C/block)*(4 cal/g C) + (#g F/block)*(9 cal/g F)]
    • Y: Current Total Calories/Day = (Current # Blocks)*(Calories/Block)
    • Z: Goal Total Calories/Day (given CrossFit work load minimum 3x/week)
      • Gain Weight: (20 calories)*(# pounds of bodyweight)
      • Maintain Weight: (15 calories)*(# pounds of bodyweight)
      • Lose Weight: (10 calories)*(# pounds of bodyweight)
    • If ‘Y’ and ‘Z’ are pretty different, calculate your new allotment of blocks/day
      • New Blocks/Day = (Z: Goal Total Calories/Day) / (X:Calories/Block)

Block and Meal Examples

  • There are a ton of lists and resources online showing you a sample of 1-block items and combinations putting together meals and snacks.  The best we’ve found is the CrossFit Journal’s Zone Meal Plans article.
  • Note that most lists, may include ingredients that are not part of the CFCU Live Well Project.
  • Keep in mind, if you adjust the quantity of protein or fat in your block, you’ll need to adjust the quantities in any lists.
  • Learn to identify which items tie to which macronutrient and the approximate quantities that make up your block.