FallOut CrossFit Nutrition

We Change Lives

Shakes & Soups

Posted by Ben Larkin on October 22, 2009

Morning Shake

  • 1/3 banana
  • 1 orange
  • 1/2 cup frozen (or fresh) berries
  • 1 cup raw whole milk(unpasturized – if raw milk is unavailable for you, use pasturized whole milk)
  • 1 egg – high quality
  • 1 scoop whey protein powder
  • 1 tablespoon SuperFood 7 –
  • 12 ice cubes

Evening meal Shake (good w/ a separate protein for dinner)

  • 1 orange
  • 1/2 apple
  • 8 grapes
  • 2 celery stalks
  • 1 carrot
  • 1/4 head of cabbage
  • 1 small cucumber
  • 6-10 ice cubes
  • add water as needed

Butternut Squash Soup

  • 2/3 butternut squash – cut into pieces w/ skin on (remove pulp)
  • 1/3 yellow onion
  • 1 red or green pepper
  • 1 med-large tomato pinch of cayenne pepper
  • 1/8 tsp marjoram add chicken or vegetable stock as needed
  • If you have a Vita-Mix, leaving it on high for 6-7 min will heat it up nicely.

Adopted from CrossFit LA


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Want to lose weight?

Posted by Ben Larkin on August 7, 2009

Then don’t do it by working out!!

I know, you are saying, “Wait a minute, don’t I pay you to train me!” My answer is simply no! You come to me for results! They start first with you diet. On the main site you’ll read about what diet we suggest, “lean meats, vegetables, nuts and seeds, some fruit, little starch, no sugar and keep intake to levels that will support exercise but not body fat.”

Easy right? Well most people find this diet extremely hard to maintain with all the external stimuli that we get from the media and a leisure stroll through the grocery store. In short when you go to the grocery store keep to the outside of the store, this is where all the good for you stuff is. Keep out of the aisles at all costs, unless going for that jar of mayo or can of tuna. This will help to ensure a successful trip to the grocery store. This type of eating can be more expensive but it doesn’t have to be. Shop and places like Costco for some bulk savings. Although not the most paleo option, frozen meats and vegetable will keep your wallet a little more full.

Below is a graphic taken from Mark’s Daily Apple, he’s has some great ideas on how to change your life style and I highly recommend that you check out his blog site.

Picture2Pay close attention to where the weight loss sweet spot is! I recommend that you stay below that level, the easiest way to do this is: no starch, no sugar, no fruit! Eat meat, copious amounts of vegetables and nuts. Drink water religiously and SLEEP! This regimen will get you a body composition you want with little time in the gym, two days a week will have you shedding weight you never thought would ever come off. Your workouts will be more painful than your counterparts that are on a normal carb diet, because their muscle will be adequately fueled with glycogen.

10 Ways to Change Your Diet:

  1. Start small – change one thing once a week: skip that morning doughnut and OJ and substitute it for cup of coffee and egg omelet.
  2. Drop or swap a vice – Diet soda to water with a lemon, and if you smoke STOP! Need help, ask me I’m a pharmacist!!
  3. Ditch the grains – These lead to so many problems I can’t list them all here, do it one at a time though. Stopping cold turkey will have you withdrawing like a heroin addict, no joke!
  4. Try a new vegetable – Ever had egg plant? Give it a try, or is there another vegetable that you’ve seen in the grocery store and wondered what it was? Try it, cooking possibilities are endless! Stay aware from legumes though, these are not Paleo, and will give you gut problems.
  5. Ditch the Drinks – Soda, Beer, and the likes, no more. There is one beer called, “Red Bridge” found at Yokes, that tastes great and is Gluten free that I suggest you give a shot in moderation. Soda is a absolute no-no. Diet or not this is not allowed. You want to take about insulin insensitivity!
  6. Do CrossFit! – Really just make sure you are doing different workout regularly. Functional, Constantly varied workouts done at High Intensity!
  7. Add a Workout weekly – Start out doing 2 WODs a week, then slowly add one day here and there until you reach the 3 on 1 off prescription that CrossFit recommends.
  8. Start Supplementing РThere is no substitute to a good diet. But supplementation is not is lieu of diet, but just supplements it, hence the name. It is hard for most people to  regain the once Omega 3 to Omega 6 ratios of our Paleo cousins, unless we have to good fortune to eat grass fed and wild game/fish. Therefor we have to take Omega 3 supplements. Talk to me for recommended dosages.
  9. Write out your plan – mark down goals on the calender for when you want to cut things out and when you want to be completely paleo and stick too it! Keep a food diary too.
  10. Find a partner – Get someone to go through this with you, and hold each other accountable. It will help you through the rough times and two people are better for it!

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Posted by Ben Larkin on August 6, 2009

Who said that eating Paleo can’t have it’s pleasures!! I haven’t yet tried these but they do look amazing. But, I must advise these are to be treats! Not to be used as a daily snack. The protein that comes from the almonds does not give any appreciable glucagon response in the body, and with only 1 egg in the mix that wont lead to any real gains either. But that being said the fat from the almonds and butter may be enough to slow down gastric emptying and the rise in insulin from natures one true sweetener, honey. But still it would be best to enjoy this after a nice filling Paleo meal. Thank you Angela from CrossFit Spokane for working this recipe out. The Almond Meal can be found at Albertson’s in their organic/gluten free section.


1 3/4 cup Almond MealPaleo-Zone Cookies
1/2 tsp. Baking Soda
1/4 cup honey
* Mix these together and then blend in the following:
1 large egg
1 tsp. Vanilla
1/4 cup butter (room temperature)

Preheat oven to 350 degrees

Once a consistent batter has formed, place in the fridge to harden for 30 minutes. On a baking sheet/pan/etc, roll mixture into small balls and slightly flatten. Sprinkle with cinnamon (optional) and then bake for 8-10 minutes making sure to not get them too browned.

Once done, stick in fridge to help them cool down and harden a little (they tend to still be pretty soft coming out of the oven).

Another option would be to add 1/2 a cup of either macadamia nuts or pecans in there as well.


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Broccoli and Apple salad

Posted by Ben Larkin on August 4, 2009

Ok so here is the first post for the nutrition section. In this section I plan to have recipes posted , feel free to submit your recipes to me to post for everyone as well. Also we will be including educational article to better inform you about nutrition and health, so that you will be better equipped to inform your friends and family about the benefits of clean eating. Please feel free to leave comments good or bad about this page so that we can better serve you. Hope you enjoy this section of FallOut CrossFit.

Make sure that you add a generous amount of protein with this salad as well. Salmon works great with this salad.

Ingredients (for two);
– two/three handfulls watercress
– 2 cups diced sweet&sour apple
– 2 cups broccoli flowers
– juice of 1 lemon
– a lot of olive oil


adopted from Naomi’s Paleo Kitchen

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Coming Soon

Posted by Ben Larkin on July 28, 2009

Soon you’ll be able to learn everything you ever wanted to know about food and nutrition by clinking the link in the side bar. Stay Tuned.

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