Results of our 7 Week 2010 Spring Leaning Program–Outstanding Results and Great Job!

August 22, 2010 by  

Nutrition Results Coming Soon!

August 10, 2010 by  

Thank you for visiting our results page!

Results will be coming soon.

Chipotle Chicken Soup

August 9, 2010 by  

Chipotle Chicken Soup

Yield: 4 servings (serving size: 1 1/4 cups soup, 1 tablespoon cilantro, 1/8th avocado, and 1 lime wedge)


  • 1  tablespoon olive oil
  • 1 1/2  teaspoons  bottled minced garlic
  • 3/4  pound  chicken breast tenders, cut into bite-sized pieces
  • 1  teaspoon  chipotle chile powder
  • 1  teaspoon  ground cumin
  • 1  cup  water
  • 1/4  teaspoon  salt
  • 1  (14-ounce) can fat-free, less-sodium chicken broth
  • 1  (14.5-ounce) can stewed tomatoes, undrained
  • 1/4  cup  chopped fresh cilantro
  • 1  lime, cut into 4 wedges
  • Avocado


Heat oil in a large saucepan over medium-high heat. Add minced garlic and chicken; sauté 2 minutes. Add chile powder and cumin; stir well. Add water, salt, broth, and tomatoes; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Top with cilantro, avocado and serve with lime wedges.

to make this more quick, zone friendly I add frozen vegetables…

If you are Canadian and can’t handle the spice, watch out for the spice element. I enjoy using Rotelle canned tomatoes with peppers and then reduce the chipotle spice down to half (I am from the south)

Fish oil plus exercise may banish body fat

August 7, 2010 by  

NEW YORK (Reuters Health) – People looking to shed body fat might want to follow their workouts with a few capsules of fish oil, if preliminary research is correct.

In a study of overweight adults, Australian researchers found that a combination of exercise and fish oil supplements was effective at reducing body fat and improving cholesterol levels and blood vessel function.

Study participants who took fish oil, alone or with exercise, saw their levels of “good” HDL cholesterol go up, while their triglycerides (an unhealthy form of blood fat) took a dip. Meanwhile, both exercise and fish oil seemed to cut body fat.

The overall benefits, according to the study authors, suggest that a combination of exercise and fish oil may improve overweight adults’ cardiovascular health.

Peter R. C. Howe and colleagues at the University of South Australia in Adelaide report the findings in the American Journal of Clinical Nutrition. Numerous studies have shown that the omega-3 fatty acids in fish may benefit the heart by lowering blood pressure and triglycerides, reducing the risk of blood clots and improving blood vessel function.

There’s also evidence from lab studies that fish oil affects metabolism in a way that can reduce body fat.

“Increasing intake of (omega-3 fatty acids) could be a useful adjunct to exercise programs aimed at improving body composition and decreasing cardiovascular disease risk,” Howe and his colleagues write.

However, they point out, this is the first clinical trial to look at the cardiovascular and weight benefits of combining fish oil with exercise. More research is needed to investigate the long-term effects, the researchers conclude.

SOURCE: American Journal of Clinical Nutrition, May 2007

Omega-3 fatty acids may reduce breast cancer risk (male breast cancer risk up 22%)

August 6, 2010 by  

The list just keeps growing for the benefits of omega-3 fatty acids and overall health. The newest to the list is breast cancer. A study just published in the journal of Cancer Epidemiology, Biomarkers & Prevention surveyed approximately 35,000 postmenopausal women, ages 50 to 76, for their use of various specialty supplements (1). The 24-page summary took into account past and present use of supplements as well as frequency (days/week) and duration (year). Individuals taking fish oil had a 32 percent reduced risk of developing breast cancer, whereas other supplements typically taken to reduce menopausal symptoms (e.g., black cohosh, dong quai, soy, or St. John’s wort) had no association. Although further research needs to be conducted, this again adds to the growing body of evidence on the benefits of omega-3s for disease prevention.

1. Brasky TM, Lampe JW, Potter JD, Patterson RE, White E. Specialty supplements and breast cancer risk in the VITamins And Lifestyle (VITAL) Cohort. Cancer Epidemiol Biomarkers Prev. 2010 Jul;19(7):1696-708.

How Does Junk Food Effect Us?

August 4, 2010 by  

Scientists recently provided a report on CBS News that eating junk food changes brain chemistry in the same way that chronic cocaine use alters addictive brain functions (1).  Psychologists estimates the recovery curves for drug addiction can range from as little as 8 weeks to 17 years to recover from addiction. (2) Do not fear! We, at CrossFit Monrovia,  are here for your recovery needs from those french fries and doughnuts…

(1)CBS News Report@http//

(2)TCC502eCornell Plant Food Cert. course@

Chicken and Shrimp Soup

August 4, 2010 by  


Chicken and Shrimp Soup
Website:  Marks Daily Apple
Origin:   Paleo
Category: Soup
Type:     Poultry
Classifications: Soups/Stews
Qty Measure Ingredient
1/4 Cup Olive oil, or Bacon Fat
1 Medium onion, chopped
1 yellow Pepper, chopped
1 Whole jalapeno pepper,chopped
2 Stalk Celery, chopped
2 Tablespoon Garlic, chopped
2 Cup tomatoes, diced
2 Cup Cauliflower “rice” (1/2 head) uncooked
1/2 tsp cayenne pepper
1/2 tsp black pepper
1/2 tsp Paprika
1 tsp garlic powder
1 tsp sea salt
2 Cup chicken, cooked, chopped (for those on the go, rotisserie chicken works well)
4-8 Cup Broth, Chicken
1 Bag Shrimp, uncooked, peeled and cleaned
1/4 Cup Green Onion, chopped
1/2 Cup Cilantro, chopped
Instructions: On medium heat, melt bacon fat or olive oil in a Large cooking pot. Add onions, yellow peppers, jalapeno, celery and carrots. Cook 5 minutes.
Add Garlic and cook for 2 more min. Don’t let the garlic brown. Add tomato and the cauliflower “rice”.
Add cayenne pepper, black pepper, paprika, garlic powder, sea salt and saute a few minutes then add chicken and cook for about 5 min., stirring frquently
Turn down heat to low/medium.
Add chicken stock and simmer 20-30 min.
Add shrimp, green onions and cilantro and simmer for an additional 5-10 min.
Variations: use more broth if you want to be more like soup. Less (4-5 cups broth) will be similar to stew.
Serves: 4-8
Prep Time: 25 min
Cook Time: 20 min
Total Time: 45 min

Evolution of Man

July 28, 2010 by  

OK – What Do I Eat?

July 28, 2010 by  

(LEANing Challenge Guide to Eating)


  • All of the lean meat, fish, seafood, eggs you can eat
  • All of the non starchy vegetables you can eat
  • Some fruit
  • Moderate healthy fats
  • Moderate nuts and seeds
  • No grains or cereals at all
  • No legumes
  • No dairy products (eggs are meat)
  • No processed foods – make it yourself!
  • No sugars.  Agave, organic honey, molasses, pure spun golden sunshine….it doesn’t matter.  They are all equally bad for you.
  • No artificial sweeteners.  These are not food!  Creepy laboratory products with sketchy safety records, artificial sweeteners have been shown to produce an insulin response.


Aris’s BBQ Shrimp

July 28, 2010 by  

Type : Seafood
Origin : Paleo
Category : Appetizer


  • 12 jumbo shrimp and prawns
  • 12 strips bacon for every large scallop or jumbo shrimp (i used kindafatty bacon just because its delicious)
  • 1 bunch parsley
  • 1 bunch basil
  • 6 cloves garlic
  • olive oil

Take the parsley, basil and garlic and put it in a food processor till its blended but still kinda chunky.  Drizzle a little olive oil in the food processor (just a little). Lay the bacon out in strips, and cover them in the mixture
roll the scallops or shrimp up in the bacon, with the greens and garlic mixture on the inside of the roll, then skewer them to hold them together.

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