Author Archives: hcfchallenge

About hcfchallenge

The Paleo diet is simple yet remarkably effective for fat loss and halting or preventing a number of degenerative diseases. To reap the benefits of the most effective nutritional strategy known, one need simply build meals from the following: * Lean proteins (ideally) grass fed meat, free range fowl and wild caught fish * Seasonal fruits and vegetables * Healthy fats such as nuts, seeds, avocado, olive oil, and coconut oil Our 6 week challenge will help you ease your way into the Paleo Diet. Regardless of your fitness or health goals, you WILL look, feel and perform your best on the Paleo diet. For most people the fact the Paleo diet delivers the best results is enough. Improved blood lipids, weight loss and reduced pain from autoimmunity is proof enough. Many people however are not satisfied with blindly following any recommendations, be they nutrition or exercise related. Some folks like to know WHY they are doing something. Fortunately, the Paleo diet has stood not only the test of time, but also the rigors of scientific scrutiny.

You don’t have to have stress

Think about the things that stress you out and now put them into a category: in your control and of out of your control. Sometimes it can be confusing, but be honest with yourself. 

Let’s use an example. 

 you are in the fast lane, and a car is speeding up in the slow lane. You know in about 20 seconds that car is going to cut you off because they don’t want to stay behind that semi truck in front of them.  

Option a) you speed up and the douchbag will still squeeze in to the small space in front of you. Then, You honk and yell as if it makes a difference. 

Option b) take the high freaking road. slow down. Let the douchbag in. 

You can try to defend yourself, that you aren’t in control of other drivers, which is true. However, the anxiety and stress that comes from a situation like this is preventable. Take the high road. 

You are mostly in control of your life. Decisions might be tough, sometimes out of your character or norm, but you have the ability to create an anxiety free life. 

I love song lyrics

I was just listening to the radio and there is this rapper song that explains how he works his ass off but can’t pay the bills, yet, he saves a little to party.

This isn’t just a song. This is truly a movement. You are Not entitled to have money to party. The only thing you are entitled to is breathing. There’s a mentality out there that supports an idea that you aren’t held accountable for your responsibilities; that people will pitch in to pay the rest of your bills so you can go party.

It’s not just this guy. This mentality is relevant to all areas…nutrition, jobs, parenting…yeah, I read that article that’s supposed to make me feel like “I don’t know what it’s like to have kids.” Kids are more relentless than you are. So you give in. Sugar is more relentless than you are. So you give up. Work makes you work…that’s no fun…

You are alive. That’s what you get. What are you going to do today that shows you are relentless in making it the best life possible?


For the non CrossFitters…How often do you get a PR, A personal record? …In anything.

You got the kids ready for school faster.

You got your paperwork at work done faster.

You made dinner in record time.

These things are great and all and I’m sure there’s blips of satisfaction in the routine of everyday life. …but I’m betting that after putting in a lot of work into your CrossFit workouts, your first PR will be unforgettable. It’s pure ecstasy to realize your potential and feel complete empowerment in that moment. You feel strong, bold, fearless, and quite amazing.

But it doesn’t matter how long you’ve been doing CrossFit. This is still how I felt after shaving 2 minutes off my Helen time from 12:30 to 10:33.

3 rounds: 400m run, 21 kb swings 35#, 12 pull-ups.

2014 Lurong Living Paleo Challenge

Have you been wanting to get your nutrition back on track?! Hoosier CrossFit is inviting you to participate in a world-wide paleo challenge starting Sept 15th – Nov. 9! For only $50, you’ll get a free tee, have online software to track your food, challenge benchmark scores, and earn bonus points for trying new recipes and experience reflections, and much more. Registration is live through the lurong challenge website on August 11th.

August 11th – Athlete registration is live. Lurong has thousands and thousands of dollars’ worth of early bird prices on the line for affiliates and athletes, so make sure you register early.

September 15th – The 2014 Lurong Living Paleo Challenge Begins

November 9th – Last day of the Challenge

Get excited the Lurong Paleo Challenge is coming soon!

90/10, 80/20, 40/60… What’s Your Paleo Percentage?

Here is a great article from Robb Wolf about the amount of time you eat paleo vs. nonpaleo.. . food for thought:

Conversation overheard at the gym:

Ripped dude with six-pack abs and biceps that would shut down any military gun show: “Yeah, you know, I’m not like 100% paleo. I’d say I’m probably about 90/10.”

New guy with pony-keg abs, wearing Velcro tennis shoes: “Cool, so you can still have beer and pizza sometimes?”

Biceps: “Sure – and since you’re new, you might be able to start with an 80/20 split.” “You can tighten it up when you stop seeing results.”

Beer Boy: “Awesome! I’m gonna try it – thanks.”

Okay, that’s how it went down. I’m sure you’ve overheard or maybe even been on one of the ends of a conversation like that at some point in your ‘paleo career’, (and don’t even try denying the Velcro shoes…). Logically, we all ‘get’ what these paleo percentages mean, right? It’s not rocket science. You eat clean paleo (this means no paleo pancakes, paleo cookies, or other hybrid paleo creations that are showing up on some Paleo cooking blogs)a given percent of the time (like 80 or 90) and then the other 10-20 percent of the time you enjoy some non-sanctioned deliciousness. That’s really all there is to it. Everybody got that.

Wait a second, are you all sure you REALLY got that? Seriously, the more I think about it the less I actually ‘get it’. How exactly do you quantify what 80 percent and what 20 percent of what you eat actually is? Do you write down everything you plan to eat for the week and then tinker with it until you get the precise ratios? (If you do this, and there are probably some of you out there that do, I need you to pay attention here – STOP IT!!! This is NOT the Zone and there is more to life than ratios and percentages – let it go!) Or do you calculate it in ‘time’ – like there’s 352 days every year and 80 percent of 365 is – 292 days of eating clean. This leaves 73 days for the other stuff… Or maybe you break the day into hours – you’re awake for about 16 hours a day and 80 percent of 16 gives you 12.8 hours of clean eating and 3.2 hours for off-roading. Really, how the heck do you quantify this stuff? I liken it to those people (you know who you are) that are paleo during ‘challenges’ or for 21 or 30 day chunks at a time and then they go completely off the reservation until the next round. Sure, during that challenge period you feel good, your body comp starts changing and you have more energy than General Electric’s headquarters – but the entire time you’re thinking about what you’re going to ‘treat’ yourself to at the end of this little game.

Oh, and what about the food/drink choices and quantities… (Yes, we’re going to go there, and I’m going to tell you the truth. It may hurt a little, but you’ve been warned.)

I can’t begin to tell you how many times I’ve seen gluten, wheat, dairy, soy, etc. listed under the “Food Dislikes or Intolerances” section of the questionnaire I send to my new clients. And believe it or not, on the exact same questionnaire listed under “Food Musts or Favorites” things like brownies, pizza, beer, ice cream, cheese and pasta show up… So, my burning question is, if you say that wheat, gluten, dairy, etc. are things that you don’t tolerate what the H-E double hockey sticks are you doing eating them? I mean yeah, I know, they taste good – but seriously, is the pain and suffering really worth it? And did you know that one ‘off-road’ can set you back MONTHS in terms of gut healing, health and disease management? Yeah, it’s not just a two or three day misery fest but it can undo a lot of healing and hard work pretty damn quickly. So let’s say you’re doing the 80/20 thing and your gut is about as healthy as Paula Deen’s career right now, and you’re thinking pizza and beer on Friday night sounds about right. One night of fun is well within the 80/20 rule and it’s your 20 percent damn it, and you’re gonna enjoy it. Well, guess what, as good as it was and as worth it as the Saturday lethargy, headache and time spent in the oval office was, it’s highly likely that your poor innards are gonna be paying for this for a lot longer than the municipal sewer system will. Now you do this gluten/dairy intoxication thing once or twice per week and healing anything is next to impossible. So, am I telling you that you have to eat STRICT paleo with zero treats 100% of the time? YES! Okay, I’m just kidding, but you were scared, huh? I’m not saying you can never have anything that’s not a meat, vegetable or healthy fat – but if you don’t have an iron gut and know that you have adverse reactions to gluten, dairy, soy, etc., or if your gut or health in general aren’t where they should be then you need to be careful. I mean really, these days there are some damn tasty gluten, dairy, soy, etc. options. You don’t have to live in complete deprivation to be healthy! Now, if you’re not reaching your goals, getting lean, kicking ass and taking names in the gym, etc. – you may want to rethink the 80/20. If you really want to see your abs it might mean no ‘cheats’ for a while and you need to understand, that when you do stray from the meat and veggie routine that it’s going to set you back (so are crappy sleep, lots of stress and stupid exercise…).

With all that stuff on the table, I’m going to completely blow your minds with this next idea. Are you sitting down? No, seriously – SIT DOWN. Okay, what if, instead of saying 80/20, etc., or instead of having “cheat days” or “cheat meals” we try something different. First off, I HATE the word ‘cheat’, it insinuates that we’re doing something shady and eating some coconut ice cream is not shady. It’s delicious. I say we refer to ‘off eating’ as treats. That sounds happy and I like happy things… Next, there will be no “treat days” or “treat meals”, even. Why? Because, think about this for a minute, you have an entire day to completely go off the rails – you start with pancakes; move on to a cheeseburger (with the bun), fries and a Coke; and you finish the day off with pizza, beer, and ½ a package of OREO cookies. Now tell me, did you enjoy and actually taste every bite of all that or did you just keep eating because you ‘could’? It’s the same with an entire meal – you start with a margarita and the spinach and artichoke dip (with bread) appetizer; next is the 32 ounce Rib-Eye, loaded baked potato and another marg for good measure; and dessert is mandatory – I mean it’s your “treat meal” – so you go with the Molten Lava Cake and throw on a couple scoops of ice cream for good measure. You are now officially stuffed – I’m talking, let the belt out, lay down and cry a little bit full… Sure it tasted good – but did the first bite taste as good as the last and did you polish off the entire steak and dessert because you were truly enjoying it or was it more just something you do during every ‘no rules’ meal because you are entitled to it?
I’m going to challenge you to (this is going to be hard…) get rid of the cheat day or cheat meal mentality. Instead give yourself ONE ‘treat’ FOOD. Yep, I’m cruel like that. You pick ONE thing – so if it’s going to be a cheeseburger, fine, but that means no fries or coke. You SAVOR and ENJOY EVERY bite of that cheeseburger. Make it an experience – eat your ‘treat’ distraction free – no TV, no computer, nothing. SIT DOWN and have a moment. It’s just you and the burger. I want you to taste it, chew it, feel the texture and above all ENJOY EVERY bite! If that burger, brownie or ice cream stops tasting absolutely, out-of-this-world, blow your mind AWESOME, then STOP eating it. At that point it isn’t worth it anymore. The last rule, don’t ‘waste your treats’ on less than awesome foods –you know the stuff – low fat/sugar-free ice cream, cold pizza, stale potato chips, the last few bites off your kids’ plates, warm beer, etc. Make your treats, ‘treats’ – not mindless bites of less than appetizing fare.

Let’s put away the 80/20, 90/10, cheat days and cheat meals. Enjoy the foods you eat – don’t ‘choke’ something down that you don’t like. It’s not worth it. And throw out the ‘clean your plate rule’ – yes, there are starving children in Africa, but they don’t need stale French fries and melted ice cream either. Make this way of eating a ‘lifestyle’ – it’s not a diet, it’s not living from one cheat meal, carb night or 30 day challenge to the next. You’ve got 365 healthy days every year – not 292. Make each one count. (And yes, an occasional ‘treat’ is healthy – as long as it doesn’t compromise your health.)

Eat to Live. Don’t Live to Eat.

Read more here

How To Eat Paleo When Your Family Is NOT On Board

Have you decided that you want to eat a paleolithic diet but your family isn’t convinced? That’s how I started. I ate paleo for two full months before I tried to make any changes to my family’s meals and snacks. I wanted to know how I would feel eating paleo, address my own health issues, read more about it. I wanted to be convinced that it was the right way to eat before starting the monumental task of transitioning my family.

So, how do you follow a paleo diet in a household where other family members are eating neolithic foods? How do you prepare a meal that satisfies both your needs and the needs of your family? There are definitely some tricks, but I’ll be up front: if you’re going to eat paleo but have tempting neolithic foods in your fridge or pantry, you will need more discipline than the person who throws out all of the “bad stuff” before embarking on this journey. But here are some tricks to help you:

Have healthy paleo snacks and treats around at all times. Sometimes watching your kids or spouse eat something that you know you love but that you also know is not good for you can be overwhelming. If you are tired or stressed, you might not have enough discipline to abstain from eating whatever tempting food your family is enjoying. So have something paleo that you love available instead. If your family is eating cookies, have some almond butter chocolate chip cookies around (you can keep them in the freezer so you aren’t overeating them the rest of the time). You can make coconut milk ice cream or fruit sorbet. If you need something salty, you can make paleo club crackers, kale chips, or have some lightly salted nuts. If it’s the smell of bread you love, make some paleo bread (again you can slice it and then keep it in the freezer for “emergencies”; also note I have a new paleo bread recipe coming soon, the best yet). You can enjoy some 85% or higher dark chocolate (Trader Joe’s Dark Chocolate Lovers Chocolate Bar is good, and I’ve heard that these amazing things about Domori 100% Dark Chocolate Bars and Bernard Castelain Chocolat Noir Extreme 85%). Obviously, it’s better to just not eat whatever tempting “bad food” is in front of you, but if you’re going to give in, you can still keep it paleo.

Make the neolithic part of your family’s meal easy to swap out for something paleo for yourself. For example, if you’re having pasta for supper, make the sauce paleo-friendly. You can pour it over conventional noodles for your family but use a paleo noodle substitute for yourself (great substitutes are roasted spaghetti squash, sautéed zucchini cut into strips, braised shredded cabbage, steamed broccoli slaw, or Kelp Noodles, now available with Amazon Subscribe & Save). Similarly, you can make cauliflower rice for yourself for a rice dish, you can make mashed cauliflower instead of mashed potatoes, and you can use paleo bread instead of wheat bread. I also like to make several veggie side dishes for my meals, both for the variety and to make sure there’s something my picky children will eat, but also because it’s more satisfying if I’m avoiding eating something that my family is enjoying (although these days that something is usually rice for a cheat for my family or paleo bread).

Make some of your family meals paleo. Probably a lot of the meals you are cooking can be easily adapted to use paleo ingredients, without your family even noticing. Switch to Arrowroot Powder as a thickener. Switch to Almond Flour for breading and baking. Switch to Tamari Soy Sauce or Coconut Aminos instead of regular soy sauce. Use Almond Milk or Coconut Milk instead of cow’s milk in your recipes. Cook with Coconut Oil instead of vegetable oils. Use Almond Butter instead of peanut butter. Maybe as time passes, you can start making more meals completely paleo. Maybe you can get your family on board without them even noticing!

It may take a bit of thought initially and some experimenting to figure out how to make this work for both you and your family. But it’s definitely doable. And chances are that once your family sees the improvement to your health, they’ll want to join you!

Read more here

Paleo Sweet Potato Meringue Pie

For the crust

1 1/2 cups coconut flour
1/2 cup arrowroot flour
1 tsp salt
8 TBSP/1 stick of very cold grass-fed butter, cubed into small pieces
1/2 – 1 cup ice cold water
For the filling
4 large sweet potatoes, peeled and cubed
2 TBSP coconut oil
2 eggs and 1 egg yolk
1 TBSP orange zest
juice of half an orange
1/2 cup pure maple syrup (maybe more if you want it sweeter–try it and figure it out)
1 tsp cinnamon
1/2 tsp nutmeg
1 tsp vanilla extract

For the meringue
3 egg whites, room temp
3-4 TBSP raw honey

1. Preheat oven to 350 degrees F.
2. In a food processor, pulse coconut and arrowroot flours and salt until well incorporated, about 10 seconds. Add the cold butter (this important–don’t fuck it up with room temperature butter) to the flour and pulse until the flour becomes crumbly, about 45 seconds.
3. While food processor is running, add ice cold water (don’t fuck this one up either), in a slow steady stream. Add enough for the flour to start to bind together. It may not come together in the food processor, so I ended up dumping this in a bowl after adding about 1/2 cup of water and continued to incorporate the water with my hands. Ultimately, you’re just trying to make the dough come together, but it will be crumbly. Test by pressing the dough together in your hand to see if it stays together. If not, add more water. Work quickly!
4. Once dough can come together, dump it onto a big sheet of plastic wrap and form into a ball, then wrap and place in the fridge for about 30 minutes.
5. Steam sweet potatoes for about 30 minutes, or until they’re fork tender.
6. Allow sweet potatoes to cool slightly, then toss sweet potatoes in a large bowl. Using a hand mixer (or blender/food processor/fork, whatever), puree sweet potatoes with coconut oil and eggs. Once combined, add zest, orange juice, maple syrup, spices, and vanilla. Taste here and decide if you want it sweeter.
7. Remove chilled pie crust from fridge and press into a pie plate (this is easier than rolling it out, just be careful about making it even across the pie plate).
8. Using a fork, poke holes on the bottom and sides of the crust, then place in oven for about 10 minutes.
9. Remove crust from oven, then dump filling into the pie shell. Place back in the oven for about 50-60 minutes, or until a skewer comes out clean.
10. Cool for about an hour.
11. Make meringue by beating egg whites with a hand mixer until glossy peaks form. Then, add honey and continue to beat until well incorporated.
12. Dallop meringue all over pie–use a spatula or fork or something to make peaks.
13. Place pie back in the oven and turn on your broiler. Broil for about 1-2 minutes, or until meringue is golden. Allow to cool for another hour before serving.