CFNP Nutrition

“90 percent of the work is done in the kitchen”

What help separates CrossFit North Pasadena from your typical globo gym is the attention to every detail of fitness. Nutrition plays a vital role in a persons health and well being. We try to help all members of our family reach their highest potential through diet planning and guidance. The coaches at CrossFit North Pasadena have spent years trying out different nutrition plans, and would be happy to share with you what works and what doesn’t. So you can please feel free to voice any nutrition questions you may have and we will do our best to help!
Who knows? You might even want to take part in our body fat loss challenge. Last time we had members lose up to 30% of their starting body fat percentage!!

Nutrition 101

“Eat meats and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.” –

Paleo in a Nutshell

    When it comes to nutrition three rules should be kept in the forefront of your mind:

  • 1) Keep things simple.
  • 2) Think like a caveman.
  • 3) Simplify more.

The diet plan that CrossFit North Pasadena subscribes to is the epitome of just that, simplicity. The plan is called “Paleo”, short for “Paleolithic” which in turn is geek-speak for “caveman period”. The diet calls for the individual to eat what the cavemen ate back in the day. That included meats, vegetables, fruits, and nuts. When deciding what to eat a good question to ask oneself is: “What would a caveman eat?”

But How Much Do I Eat?

    The CrossFit dietary prescription is as follows:

  • Protein should be lean and varied accounting for about 30% of your total caloric load.
  • Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
  • Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
What Should I Eat?

With easy to follow guidelines rather than rules, many people have found creative ways to enjoy a Paleo lifestyle whether it be eating out, or cooking in the kitchen. Meats include all animal proteins, such as fish, chicken, beef, and if you’re really feeling Paleo go pounce on a bison and see what happens. Carbohydrates can be eaten via vegetables and fruit. The more garden vegetables, especially greens, the better. Fats can be found in nuts and seeds, but can also include extra virgin olive oil, coconut oil, and avocado. That’s about as simple as it can get.

Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Nutrition for Geeks

For the more in-depth questions…

The Caveman or Paleolithic Model for Nutrition

Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Keep in mind that “junk food” has only been around for four generations, and in those four generations the obesity rate, diabetic statistic, and other health problems have escalated. Coincidence? We think not (cue: X-Files music)

What Foods Should I Avoid?

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?

The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora’s box of disease and disability. Research “hyperinsulinism” on the Internet. There’s a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

CrossFit North Pasadena
3636 E Colorado Blvd
Pasadena, CA 91107
(626) 537-9348
CrossFit Journal: The Performance-Based Lifestyle Resource