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One Year Later

Base 10 CrossFit

it’s been almost a year since my last blog post. i want to say thank you to the people who bought our book, and to the people who have emailed me…asking what’s going on–letting me know we’re missed. as to the future of this website–i have no idea. i think about it often, but still don’t know. our lives have changed dramatically in the last year. here’s what’s going on…

The Journey to Now

I had been the manager and a trainer at Carolina CrossFit in Columbia, SC from 2010 to early 2013. Because of my own experience with joining that gym (extreme intimidation), I started and taught most of the free introduction classes, designed their logo, website and t-shirts, managed the website, and member billing. We had even painted, and planted a natural area (on our own time) to help make the place look less creepy. We organized and ran all the extra-curricular events–Dirty Dozen (a lock-in style overnight event), Christmas Eve Smack Down, random potlucks and fundraisers. Those were the fun days.

By 2013, Brandon and I had both come on full-time, under the mutual expectation that we would be buying-in to the gym. (When I started working at Carolina CrossFit, there were  50 members. By the time we left they were bursting at the seams with around 400.) We had the owners and their kids over to our house for dinner (we tested our pizza crust recipe in the book on them), had formal meetings, and discussed dollar figures and equity percentages. So, to us, this was serious. When we pressed them about looking at financial documents, they kept giving us the run-around. Weeks went by without any further discussions, and they started acting weird. That’s when we realized we were being strung along. Brandon had quit his freaking job so we could buy-in and co-own this place, and now we were stuck–making a combined salary that was less than what he pulled in at his desk job. We had  a very, very sour taste in our mouths. We decided it was time to look into the possibility of doing our own thing. We had to look out for ourselves. The owner we had worked our butts off for sure wasn’t going to.


This is where things got juicy/nasty. When we first thought about opening our own place, we had called a commercial real estate agent about a place we saw. We wanted to look inside, see what it cost, ya know. Welp, this agent ended up calling the owner of Carolina CrossFit, looking for us! It was really, really weird. We hadn’t even decided if opening our own CrossFit was even feasible, but it sure as eff was now! We were gone by the end of that week. Friends of ours at CrossFit Rivalry were gracious enough to let us workout with them until we could get things going on our end.


And that’s when all the gossip started. We were disloyal, we betrayed them, we had “started construction while still being employed there and were opening in 2 months.” That was a tough time. We were run through the mud…and couldn’t defend ourselves. But now, I don’t feel so bad about talking about what happened. I have a voice, and I want people to hear our side of the story. I’m tired of looking like a schmuck, because we did what ANYONE would do if they were put in this position.


And one more thing, the CrossFit Affiliate Owner contract states that the owner cannot use non-compete contracts to keep trainers from opening their own CrossFit affiliate. Don’t let them scare you into signing one. It’s not legally binding. Just FYI.

Our Own Thing

We ended up finding a spot by sheer, drive-by, luck in April of 2013. We’re right beside Williams-Brice Gamecock Football Stadium. It’s a pretty sweet spot. It’s definitely got an electric energy around it. We signed the lease, waited for our CrossFit affiliate approval and started demo’ing the inside of the space. We had rolled out 2 tracks of rubber, and invited our friends to come workout with us in the midst of all rubble.


It took us about 10 months to open. It was such an excruciatingly slow and expensive experience. Bids had to come in, permits had to be pulled, drawings had to be approved. We had to bring the asbestos-ridden P.O.S. up to code, and we were at the mercy of the county. We did as much work as we could on our own:  demo, painting, signage, logo & website, flooring, audio, equipment install, and building as much stuff as we could. We spent 9 hours in Ikea one day. That was fun.


base 10 crossfit before

Finally Open

We finally opened Based 10 CrossFit in January 2014. We spent a large chunk of dough on getting a professional photographer and videographer in the place. Definitely worth the money.





We were able to have an apprentice right when we opened (he was one of our friends in the midst of the rubble), and he spent a solid 4 months shadowing us and getting feedback. He’s now teaching classes, and doing really well. He’s a solid asset, and very much the opposite of us (which is a good thing). I sincerely hope we can pay him enough, challenge him, and help him grow so he’ll want to stay with us forever.




I’m not a “hugger”…so, you’ll need to pick your own mushy, gushy stuff and insert it here. But we truly love our people. It makes me wonder if people that “fit” together really do find each other. <- There. That was mushy (and pretty corny).


When we first opened, we taught every class from 6:00 a.m. to 8:00 p.m. I was exhausted all the time. I never expected that opening a freaking gym would leave me so unmotivated to work out. Now that we’ve hired someone, and I’ve gotten more acclimated, things seem more normal-ish. It’s still hard, and I really relish sleep. I nap as often as possible.


I’m prone to anxiety. I get it when I’m in crowds of people. I had my first (and thankfully only) panic attack right when the book was released (because I was so scared of what people would think). There’s so much frantic waking up and looking at the clock, making sure I don’t oversleep for the 6 a.m. class. My mind doesn’t shut off, but I think that’s normal when you run your own business.


We’ve been told there’s another CrossFit gym opening a stone’s throw away from us. The trainers that took over our positions at Carolina CrossFit have now also left (under dramatic, but different circumstances as what little I know of it), and are are opening their own CrossFit gym. The rumored confirmed location is on the other side of the street from us, and CrossFit Soda City is the rumored confirmed name. I’ve heard of this happening disturbingly frequently in big cities, but never imagined this would happen in po’ dunk Columbia, South Carolina–where there’s plenty of real estate to go around. I suppose we can use their gym as our 600 meter turnaround for running–since that’s how far they are away from us. Lulzzz. I really don’t understand why they’d want to be so close us.


We’re together just about 24/7. It’s a pretty strange marriage, I guess…I don’t know any different. But I’m proud to say that we still like each other. Love–of course, will always be there, but I think it’s really important that we actually still LIKE each other. I’m not trying to portray an image of perfection, we definitely bicker and snap at each other, and sometimes we do that in front of our members…and that’s super embarrassing. Sorry y’all.


When I’m not feeling supremely lazy, I’ll take 3 hours out of our Sunday and do a big cook. I’ve gotten progressively more lazy as the months have gone by. Breakfast has become a quasi-pick two: yogurt, oatmeal, eggs, potatoes, bacon. Again, depends on how lazy I’m feeling. Lunch is some type of salad, since that’s easy to mass produce. Dinner is what’s tough. I frequent the frozen food section–Trader Joe’s, Artisan Bistro (these are at a lot of normal grocery stores, tasty, and pretty affordable). We eat a lot of popsicles now too. Outshine brand are the best. Just sayin’.

What The Book Has Taught Me

I don’t give an efffffff. I mean I do, but I don’t. Writing the book, and reading the negative reviews, has really helped chisel a stone veneer (I mean, I suffer from bitchy resting face anyway). To the people who say we’re “fraudulently funding” our life with the book sales..L O freaking L. Hardly! I’m flattered. Not as many people want a sane “paleo” book, as much as they want a miracle, woo-woo, black & white, dogmatic paleo book.  I won’t say the negative stuff doesn’t bother me, but it doesn’t make me want to run and hide. It’s helped me grow up…a little bit.



Dear Paleo, I Quit.



What is Paleo? There doesn’t seem to be one, simple defining set of words, and yet, for years, we tried so hard to fit our ideas of what a healthful diet was into the confines of the term Paleo. That ends today. We are not Paleo. We are Health-Bent, so go ahead and unlike us on Facebook.


We wrote about 80/20 living, X Number of Days Detox Deprivation Diets, and carbs in our book. So this really isn’t anything that’s changed with the way we think (Which is why we get pooped on for having carbs and dairy options in our book). We still eat and believe in the recipes in our book, but there a few things that lie outside the typical Paleo mindset.


I do not have allergies, autoimmune issues, or celiacs, and I’m not overweight, and that seem to be why a lot of people decide to “go Paleo”. So, if you “went Paleo” for any of the aforementioned reasons, some of the things I discuss below may not pertain to you. Personally, I eat for health/quality of life, performance, and to look good naked. The content below is based on my own personal experience. Everyone is different, and we don’t all do/perform/look the same on the same diet. Please be respectful of that. I reserve the right to delete your comment if you’re being an a-hole.


How it All Started

It’s 2006, I was in college, and went in for a colonoscopy, and later, an endoscopy, all so the gastro could tell me I had IBS  and here take this pill. I wasn’t impressed. A few months later, Brandon read The Paleo Diet, and thought it could help. I read the book, agreed that it made sense and thus the ball got rolling. We went full-blown Paleo. After years of reading and self- experimentation, we’ve 80 percented our diet as Paleo for almost seven years (That was weird to write, I feel old.). We started CrossFit in 2009, are pretty good at it, and are currently set to open our gym, Base 10 CrossFit, at the end of December.


Let’s Start a Blog & Tell People What We Eat

Throughout those years, we read the blogs and the books, and gave 2 hour long talks at the gym we worked out at. Our talks weren’t about cavemen and only eating what they had available, we talked about the science. Where we got it wrong was where we were looking for the science. We chose to reference the bloggers and books we read, from the people who were picking studies to prove their points; referencing PubMed and studies that, as a layperson, I couldn’t tell the grade A from the grade quack. I rarely (read never) clicked or looked up the reference links to read them for myself, and even if I did, would I even really know what it said (or didn’t say)? Probably not. I just believed the interpretation I was reading. I realized we were cherry picking the cherry pickers, and needed to find/read sources that were selling research, not a diet and a slew of products to along with.


From the very beginning, we always tried to convey ideas of 80/20, moderation, and enjoying the food we prepared and ate. We battled the Paleo Purists, and the “paleo-izing” of our favorite conventional foods & flavors, being told by one popular Paleo blogger that we had “sucrose sweetened venom” running through our veins. Lol. All so now those same dogmatic purists sell the same message, via hypocrisy, in the form of diet books, product affiliations, and cookbooks. Needless to say (but I’m saying it anyway), we don’t participate in the Paleo circle jerk (I’ll scratch your back if you scratch mine) and don’t really find ourselves wanting to be associated with people who perpetuate perfection, dogma, treat/carb-shaming, and disordered eating a la guilt and excuse making when they eat “unpaleo” food. Anyway.


Eating “Clean”

Neither one of us are fans of the super strict challenges. Sure it helps people, and I’m happy if that’s what motivated you to make a change and you’ve experienced positive results because of it, but we think those types of challenges are completely unnecessary if you aren’t extremely overweight/obese, suffering from autoimmune/allergy issues, etc. Beyond that, I’ve never understood why craving something is bad. Why challenging yourself not to eat fill-in-blank for x number of days makes things better? What proof is there that some arbitrary number of days is going to “cure” you of those cravings anyway? And if you’re prone to disordered eating (more of us are than you realize), I really think these challenges of eliminating certain groups of food can makes things worse. It’s an unnecessary test of willpower. If the day after the challenge is over and you binge eat on the “not healthy” foods (who wouldn’t), that is proof enough for me that the challenge does nothing to “cure” you of any so-called “cravings” or “bad habits”.


Read it…it’s worth it, I promise. Why “Clean Eating” is a Myth


Orthorexia/Disordered Eating & Carbs

I came across the website and read about her weight loss success and her current diet. She’s vegetarian (I think), and eats a ton of carbs. I died. I couldn’t believe it. How did she not regain weight? How was she so ripped? Carbs are evil!


I was eating a typical paleo diet: lots of meat, vegetables with fat on top (butter, olive oil, etc.), virtually zero nuts, very little fruit, and I looked swollen & puffy, my face was broken out, and I consistently bonked during my workouts. I wasn’t happy.


This was when I began to realize that a.) I was eating too much and b.) I may have a tinge of disordered eating. Even with my disdain for 30 day detox deprivation diets, I realized that I was afraid to eat carbs. I didn’t vilify carbs per se, but how many carbs I ate took precedence over everything else. With no measurable results of my own, except that I wasn’t as lean as I used to be, I chalked it up to CrossFit and muscle (that you couldn’t see very well, because it was covered by a cushion). With all the hard work I was putting in to the gym, why wasn’t I happy? If calories don’t matter then why don’t I look the way I want to? That’s when I realized maybe I have this all wrong.


Energy Balance & Looking Good Naked

Let me be very frank here: If you don’t look good (my idea of good), I’m not particularly interested in taking your advice. Shallow? Snarky? Maybe. But if you don’t walk the walk, then, to me, you have have little credibility–I don’t care how many letters you have (or don’t have) after your name. And within the Paleo community, there are very few “credible” looking female figureheads. In other words, I’m not really inspired by many female paleos.


“Recently on the Internet, a common meme is that the application of thermodynamics to the human body is incorrect.  This usually comes out of people talking about something that they clearly do not understand in any way shape or form which is the energy balance equation.” – Lyle McDonald via


This is totally me (and most of us, I think). Paleo says don’t worry about calories, they don’t matter. Keep your insulin & blood sugar low, and you can eat all the meat, fat, and vegetables you want. That’s what I did. And that did not work for me (see above). I don’t have a science background, but I have enough common sense to know that if I’m doing what I’m told and I don’t like the results, then it’s time to stop, reevaluate and try something different.


“You have to be in energy surplus to gain weight and deficit to lose weight.  There are some dietary factors that dictate how much of that weight is fat vs. lean, but this appears to be largely dependent on protein and activity.  And it’s a lie that carbohydrates + high insulin favors energy storage as fat while fat + low insulin favors energy usage.  In the end, our carbohydrate stores are so small as to be negligible in determining long term energy balance.  We get fatter if we eat more calories because fatty acids have high energy density, and we store them in fat cells because that’s what they are designed for.  When you are in caloric surplus to the tune of 3500 calories, roughly one pound of lipid is deposited, hopefully in your fat cells.  How this exactly equates to a pound of adipose tissue or other tissue it might be deposited in and/or associated water weight is where the fuzziness comes in, but this doesn’t change the nature of calories and energy.  There’s no magic.” -Evelyn via



One of the biggest misconceptions regarding insulin is that it’s needed for fat storage.  It isn’t.  Your body has ways to store and retain fat even when insulin is low.  For example, there is an enzyme in your fat cells called hormone-sensitive lipase (HSL).  HSL helps break down fat.  Insulin suppresses the activity of HSL, and thus suppresses the breakdown of fat. This has caused people to point fingers at carbohydrate for causing fat gain.However, fat will also suppress HSL even when insulin levels are low.  This means you will be unable to lose fat even when carbohydrate intake is low, if you are overeating on calories.  If you ate no carbohydrate but 5,000 calories of fat, you would still be unable to lose fat even though insulin would not be elevated.  This would be because the high fat intake would suppress HSL.  This also means that, if you’re on a low carbohydrate diet, you still need to eat less calories than you expend to lose weight. Now, some people might say, “Just try and consume 5000 calories of olive oil and see how far you get.”  Well, 5000 calories of olive oil isn’t very palatable so of course I won’t get very far.  I wouldn’t get very far consuming 5,000 calories of pure table sugar either.” -James Krieger via


“Carbohydrates get a bad rap because of their effect on insulin, but protein stimulates insulin secretion as well(ZING!).  In fact, it can be just as potent of a stimulus for insulin as carbohydrate…The bottom line is that insulin doesn’t deserve the bad reputation it’s been given.  It’s one of the main reasons why protein helps reduce hunger.  You will get insulin spikes even on a low-carb, high-protein diet.  Rather than worrying about insulin, you should worry about whatever diet works the best for you in regards to satiety and sustainability.”-James Krieger via (my zing, not James’)


“As I mentioned earlier, people seem to confuse blood glucose control and insulin control.  It is the management of blood glucose itself that is partly responsible for the health benefits of low-glycemic carbohydrates, or reducing carbohydrates, or increasing protein intake, or consuming dietary fiber, or consuming fruits and vegetables, or consuming whole foods over processed foods.  It is not the control of insulin; the control of insulin ends up being a byproduct of these other behaviors through improvements in insulin sensitivity (how responsive your cells are to insulin) and reductions in blood sugar swings.” -James Krieger via


More about insulin and how it works in the body: Insulin…More of a Traffic Cop Than a Storage Hormone:


“It is clear that dairy products are extremely insulinemic, moreso than many high carbohydrate foods.  Thus, if the carbohydrate/insulin hypothesis were true, then we would predict that a diet high in dairy products should promote weight and fat gain.  However, studies fail to show any relationship between dairy product intake and weight gain…The evidence is overwhelming that dairy products do not promote weight gain, and they actually inhibit weight gain in animal studies.  This is despite the fact that dairy products produce very large insulin responses, as much or greater than many high carbohydrate foods.  Thus, it is clear from this article, as well as my previous articles, that the carbohydrate/insulin hypothesis is incorrect.  Insulin is not the criminal in the obesity epidemic; instead, it is an innocent bystander that has been wrongly accused through guilt by association.”-James Krieger via


And also, The Carbohydrate Hypothesis of Obesity: a Critical Examination via Stephen Guyenet:


Context, Dose, and Logic 

“So why is it in the field of nutrition and training that the majority seem to think in absolutes where the context of the situation is never taken into consideration?  Because as often as not, it isn’t.   Rather, individuals will state in absolute terms, regardless of context that such and such is good, or bad, or best, or worst.   Squats are good, squats are bad, carbs are good, carbs are bad, saturated fats are good, saturated fats are bad.  Pick a topic and you’ll find extremist, absolutist viewpoints on all sides…Because what might be perfect for a given situation could be the absolute worst choice for another situation.  Whenever someone starts speaking in absolutes, it’s clear that they aren’t thinking about the situation, they’ve ignored the context. In their mind, there’s only one answer (usually what works for them or whatever propaganda they’ve absorbed to the point of repeating it without thought) and the context be damned.” -Lyle McDonald via


“Yes, Kale does contain chemicals, all foods do. In very large amounts or in certain vulnerable people could cause problems. Many of the studies I chose involved animals with a diet almost completely based on kale, which I think anyone will agree is a bad idea. Most also involved varieties not sold for human consumption and consumed in ways that humans might not consume- uncooked, un-marinated, etc. A lot of the rest involved just scary language about various chemicals and studies involving isolated chemicals.” -Melissa McEwen via


Read the article. It’s satirical, but it makes a fantastic point–any food can be made to look unhealthy. It’s dose. Replace “kale” with “gluten” or “fructose” and this sounds like every excerpt I’ve read from someone tying to sell Paleo. Animal trials (I am not a mouse, and neither are you), or human trials on sedentary, overweight and deconditioned/untrained people (which I am not), dosage administered way beyond a normal intake, sometimes through the brain (I like to use my mouth to eat), and isolating the nutrient/food/chemical.


A few other interesting points from Alan Aragon via:


“Comparitive research favoring Paleo diets have failed to match macronutrient intake, making it impossible to isolate the inherent benefit of Paleo-approved foods.”


This includes calories, and should immediately raise your critical thinking flag.


“It’s impossible to universally define the diet of our prehistoric ancestors due to widely varying intakes according to food availability and geographical location.”


We’ve said this many times. Think about it.


On Grains:


Claim: “Grains contain phytates and oxalates, which are antinutrients (designed to protect the plant), reducing the bioavailability of essential minerals”


Evidence: “Phytates and oxalates are not exclusively contained in grains. They exist in a wide range of plant foods, including green/leafy vegetables…Selectively claiming that certain plants should not be eaten because they were designed to resist consumption is as illogical as claiming no one should eat animals with defense against predation.”


Question: “Are there some populations of people that you believe are extremely maladapted to Neolithic diets and therefore should avoid grains and legumes altogether?”


Answer: “I don’t think it’s practical or even accurate to assume population-wide extreme intolerance to grains and legumes. The issue with grains inevitably boils down to some level of gluten intolerance. The most current estimates of celiac disease prevalence fall below 1% of the population. As far as non-celiac gluten sensitivity (NCGS) goes, a very recent study led by Daniel DiGiacomo of the Celiac Disease Center at Columbia University estimated that the national prevalence of NCGS is a smidge over 0.5%, which is about half the prevalence of celiac disease. I’ve seen higher gluten sensitivity prevalence estimates in less reliable literature, but the bottom line is that the gluten-tolerant fraction of the population is likely to be well over 90% of us. So, it simply makes no sense to view gluten-containing foods as universally “bad.” Adding to the illogic of banning foods that are tolerable by the vast majority of the population, the traditional Paleo diet doctrine selectively ignores the fact that ‘Paleo-approved’ foods (i.e., nuts, fish, and shellfish), have a combined prevalence of allergenicity comparable to – and by some estimates even greater  than that of gluten-containing grains. Another amusing fact is that 4 of the 8 “major food allergens” designated by the Food Allergen Labeling and Consumer Protection Act are Paleo-approved.” -Alan Aragon via


On Dairy:


Claim: “Cow’s milk is good for baby cows, but not humans. We are the only animal that drinks the milk of other animals.”


Evidence: “…Who gets to decide which parts of the cow we should consume? It’s perfectly Paleo to eat the cow’s muscle, but not the milk that laid the foundation for the growth of those same muscles?”


On Fructose:


“So, is fructose really the poison it’s painted to be? The answer is not an absolute yes or no; the evilness of fructose depends completely on dosage and context. A recurrent error in Lustig’s lecture is his omission of specifying the dosage and context of his claims. A point he hammers throughout his talk is that unlike glucose, fructose does not elicit an insulin (& leptin) response, and thus does not blunt appetite. This is why fructose supposedly leads to overeating and obesity. Hold on a second…Lustig is forgetting that most fructose in both the commercial and natural domain has an equal amount of glucose attached to it. You’d have to go out of your way to obtain fructose without the accompanying glucose. Sucrose is half fructose and half glucose. High-fructose corn syrup (HFCS) is nearly identical to sucrose in structure and function. Here’s the point I’m getting at: contrary to Lustig’s contentions, both of these compounds have substantial research showing not just their ability to elicit an insulin response, but also their suppressive effect. on appetite [3-6].” -Alan Aragon via


Performance & Fat Adaption


“Low-carb diets have never gained a foothold in professional sport for one simple reason; professional athletes are expected to perform consistently at a high level. Their very livelihood depends on it. If their performance suffers, all hell breaks loose. Sports columnists start writing savage critiques, fans start calling for their heads, sponsors start wondering whether they should continue with lavish endorsements, and team selectors start sizing up other promising athletes as potential replacements. So, apart from the occasional wayward Joey, low-carbohydrate diets are avoided like an infectious disease in the upper echelons of sport. Given that they’ve been repeatedly shown to kill performance in glycogen-dependent activities, it’s little wonder that top-flight athletes and their coaches avoid them like a bad smell…The bottom line is that both zero-carb and low-carb diets are a disaster for those engaged in regular strenuous exercise. And for anyone with a sound knowledge of the biochemistry of energy production, this is no big surprise…If you want to train, perform and look like a serious athlete, you better damn well eat like one. People who perform vigorous exercise have no business eating a diet best suited to diabetics and sedentary soccer mums.” -Anthony Colpo via


“So what we have from Phinney’s study is sprinting performance that promptly went down the crapper, worsening endurance performance in 2 of the cyclists even at low exercise intensity levels, no significant change in another of the cyclists, and extremely unlikely increases in “endurance” in the remaining 2 that are most likely an artifact of test familiarization. This, ladies and gentlemen, is the pinnacle study from which we are supposed to conclude that low-carbohydrate dieting will not hurt endurance cycling performance.” -Anthony Colpo via


“During an interview at the [CrossFit] Games every individual athlete was asked who follows a paleo diet, and not a single one raised their hand.” -Talayna Fortunato, CrossFit Games competitor, via


Sidebar Figuring Out My IBS


Issues with my gut would wax and wane over the years. Sometimes I felt okay, sometimes I was pumped up like the Hindenburg. It wasn’t until 2011 when I read about FODMAPs and realized what MY IBS was…I can eat a meal full of gluten, grains, sugar and dairy (pizza and ice cream is my particular favorite) and wake up the next morning with a completely flat stomach, and no bubble guts (you know the gurgle noise your tum-tum makes) to speak of. What really sends me running for the bathroom and gives me a food pooch rivaling a 2nd trimester pregnancy are vegetables. Not all vegetables, but certain FODMAPs (pdf). Bloat sets in after I eat cauliflower, broccoli, cabbage, brussel sprouts, eggplant, kale, raw zucchini, beets, most dried fruit, and chicory root or inulin. So, I avoid most of this stuff. It’s so funny to me the things that are unarguably Paleo are the things that mess me up the most.


What I Do Now

Within my routine below, there is some context that is important to know: I do CrossFit 4 times a week and want to eat to fuel performance, look good naked, and for overall health and enjoyment (that’s really important to me). I don’t have very much weight to lose, but I gain weight very easily–I’m the “last 5 pounds” kind of person. I have to work pretty hard and be very “present” about the food and quantities I eat to remain lean. My personal goal is to be a little bit leaner, not 6-pack ab- body builder lean, just leaner. It’s completely cosmetic and superficial, I know, but that’s what I want and I’m not ashamed of it.


1. My priorities are: Calories > Protein > Carbs > Fat


2.Within that hierarchy, I want to eat a varied diet, made of whole foods, most that I prepare myself. That’s nothing new.


3. Calories. Calories do count.  I believe that. First week, I weighed most of the food I ate (and I continue to do that off and on), so I could see what 4 ounces of meat looked like, or 1/2 cup of a rice, and stayed around 1800-2000 calories a day. I do CrossFit once a day, just whatever Brandon programs at the gym… strength, skill, and conditioning components are always there, but it’s a total of an hour of work, tops.


4. Protein. Most mornings I eat low-fat plain greek yogurt of low-fat cottage cheese for breakfast, mixed with sweetener like maple syrup or jam or a few eggs with some sort of toast, or very occasionally I’ll eat plain oatmeal with peanut butter and a banana. Lunch is leftovers or a salad with quinoa or a rice tortilla filled with meat and some cheese, snacks are vegetables (mostly cukes and red peppers) dipped in a yogurt dressing I make, fruit and/or a protein shake, and dinner is a lean protein, a veg, and some form of starchy carb.


5. Carbs. I eat a lot more of them now. Things like potatoes and sweet potatoes, but also non-paleo things like: quinoa, rice, rice noodles, and really good sourdough spelt bread with lots of butter. I don’t completely eschew gluten, but I don’t eat it everyday either.


6. Fat. It’s lower than it used to be, for sure, not because I think it’s bad, but because it’s not helping me reach my goals. I don’t eat bacon very often. I’m kind of sick of it anyway. I stick to leaner cuts of meat and add things like sour cream, cheese, avocado, etc. on top of the meat, so I can have greater control over the amount of fat I eat, because the #1 priority for me is calories.


7. Breaks. Once or twice a week (sometimes more) we’ll go out or make and eat whatever we want. It’s usually pizza and either Ben & Jerry’s or Häagen-Dazs. Yum.


Simply put, I’m eating fewer calories, eating food that I like, and food that makes me feel full. It’s been really easy.


That’s how things have been for the last 6 months. I lost 6 pounds easily, and have kept it off for the last 3 months, all without feeling deprived. I look better naked, my clothes fit better, I feel and do better in the gym, my skin has cleared up (with the exception of a minor blemish here and there) and I eat what I want when I want, in moderation. I feel really good. What else could I ask for?


At the end of the day, we started this blog and called it Health-Bent, because that’s what we are. We’re not Paleo-Bent. We want to eat the way that makes sense to us, even if what makes sense changes. We don’t know what we don’t know, so that’s why we believe it’s paramount to continue to read, learn, experiment and keep an open mind.


Resources: Who I Linked To & Who I Read


Alan Aragon

Lyle McDonald

Melissa McEwen


Evil Sugar Radio

Armi Legge


Go Kaleo

Whole Health Source

Anthony Colpo


In Defense of Starch: How Carbs Can Fit Into a Paleo Diet



Photo by Christian Guthier via

Thanks again to all that have reviewed the book. We’ve mentioned it before but we are truly grateful. It is a terrifying thing to hope that people “get” what you have done and provide a place for them to leave an indelible, public critique of your pride and joy. But your comments have been amazing. To see reviews from all over the world and from people actually making the recipes and reporting back with rave reviews removes so much of the anxiety. We’re proud to have reviews like that, from real users. Not the  kind that write an infomercial sales pitch version of the book with compliments like “looks great”. We strive to be genuine in all we do and recommend. We’d rather put our effort into making something worth liking than trying to fool you into believing we have. Random side note: Much to my chagrin, and at our illustrator’s insistence, I joined Instagram.  I’m only using it to “creep” on #primalcravings and #healthbent; I’m not interested in posting anything–like I really need another social media outlet to suck at, but it’s been extremely cool to see what y’all are making.


Some of our reviews mention the starch content in the book in a negative context. We thought we’d address our feelings on that here, for what it’s worth….

We  recommend what we’d refer to as a “low-carb” diet, but to us the “low” implies a lesser amount relative to the Standard American Diets 300-500 grams. To those who consider low to be an Atkin’s induction phase (or any other ketogenic diet) at 0-50 grams of carbs per day, it’s probably more accurate to call what we believe in a moderate-carb diet. As we personally fall in the 75-200 grams per day of carbohydrates. The amounts vary based on our training and current goals (and male/female).

To obtain those carbs, we don’t see harm from (and actually see benefit with) starch. We are big fans of Paul and Shou Ching Jaminet’s work in this arena. In their book The Perfect Health Diet, the Jaminet’s argue for including what they call “safe starches” which include plantains, tapioca, rice, and potatoes of all kinds and colors.

Citing several ways at which they arrive at what The Perfect Health Diet would consist of; they argue that in many cases nutrient deficiencies can arise from a paleo diet that is too low in carbs for long periods of time.

We certainly have nothing against ketogenic or very low carb diets. And we know that there are certain conditions that they suit very well, in addition to being very effective for weight loss. We just don’t think that the extreme necessarily means that it’s more healthy long term. We don’t believe that insulin is evil or that rises in blood sugar from sensible choices are unnatural/dangerous in those with normal metabolisms. We agree with Kurt Harris’ assessment that very low carb diets are unnecessary and can be problematic long term. That said, if you were eating very low carb for any reason we still feel the book contains many (90+!) recipes that would be suitable and knock-your-socks-off tasty.

In what I’d estimate is about 30 of the 125+ recipes, we use tapioca flour or some form of starch, with tapioca flour as the basis of our baking. These starches and flours are only used where other traditional paleo recipes would include almond flour. And we’ve written about why we avoided using almond flour Not only have we been able to use about half the amount of total flour for the same yield out of baked goods (which usually contain coconut flour too, so it’s not all starch), but we also use the minimum of sugar (less than traditional almond paleo recipes) and the carb load is actually not as much as or that different from traditional almond flour recipes.

CrossFitters and all other active folks will likely do well with some starch with amounts depending again on size/activity level/goals/gender. And honestly I’d be pretty surprised if anyone reading this wasn’t incorporating much good activity into their day-to-day since paleo as a lifestyle is about more than just what we eat. It’s about using our bodies to stay capable.

We do think “carbs can be evil” but isn’t this stigma that all carbs are terrible like saying all fat is evil because trans fats are? We just want to be careful with lumping all carbs in the same boat with processed non-food foods. At first, the paleo diet was labeled as “lean meats only”. A trend that has since been bucked and it seems that to some the same is now happening with carbs. The paleo diet can be a very low carb diet but it’s not synonymous.

Last, we do have a great primer to the paleo diet in the front of the book. It’s probably already apparent from the rest of this article that our take is slightly unique in some ways. We say in the book that the recipes are of course the books primary intent, but that since they are recipes about a dietary lifestyle, we’d be remiss if we didn’t touch on what our principles are and how we use those recipes.The recipes in our book are how we really eat within the context we describe in “our philosophy”.

Everyone has their own context of how things work for them. We do get a little sick of the warnings that people try to give about sweets and treats. “Don’t eat this at every meal”…”this isn’t how you should always eat”…and blah, blah, blah. Not only are they likely overstating the supposed “danger” of some carbs (and projecting it onto everyone without regard for individual variance) but it’s extremely patronizing to assume you have to save everyone from their own ignorance. And is there really anyone anywhere thinking that a treat of any kind, paleo or not, is appropriate all day every day?

fictional person: “Well I’m so excited, I’ve made 17 cookie and cake recipes and I’m all set for my meals for the week.”

fictional snob: “You shouldn’t eat treats at every meal, or all day every day.”

fictional person: “Noooooooooooo. Thanks so much for letting me know. Now what am I going to do with all 50 lbs of these treats?”

Sound realistic? To us it’s on par with suggesting a glass of wine or a cocktail can be good for you but feeling the need to add a disclaimer…”Now make sure you don’t drink 413 of them per day or from a beer helmet while on the way to work!” No shit.

To describe our view on the paleo diet we use our “umbrella diagram” expertly illustrated by our artist Danna Ray. We try to make this thing as simple as possible! We get fed up with books and sites that at times seem to want to complicate it and add impractical “rules” that add more hassle and undue neurosis about food choices. Our diagram ties together our motivation for eating this way in the first place, the principles that determine what foods to choose (for autonomous decision making), and what the foods included are. But it emphasizes what to avoid since we really feel that’s the most unifying principle of paleo diet evidence and the biggest impact.

We just wanted to have our view accompany the recipes to highlight our subtle differences but also to provide a solid yet hopefully very reasonable and non-dogmatic version of what the diet is in hopes that the book would make a great gift to those with less paleo knowledge.

There are so many “intro to paleo” books out there now. Our real emphasis for this book was to try and create recipes to blow your mind, but we didn’t want you to need an “intro to paleo” book to go with it if you were just learning about the diet.

We wanted to explain the diet our way and then provide the recipes before anyone can even utter the phrase “so now what can I eat?”.


Things I Like: Stuff I Found on the Internet

Christopher Boffoli: Big Appetites

This dinky little collage I put together does not do his photos justice. Please, please, I beg of you…go scroll around here ->

Christopher Boffoli

He’s got a book coming out too (click the pic for the link)…



Google Your Nutrition

This would have been extremely helpful while we were writing the book. Oh well.

google nutrition


If Companies Had Realistic Slogans

This is my fave. More slogans here:


And Finally, Something to Warm Your Cold Heart…

Mute the music, unless you really want to get bleary eyed.


Why We Avoid Almond Flour in the Book

We’re so thrilled that today is the true release date of our book, Primal Cravings. Books will begin shipping today from Amazon and can be found online and in local Barnes and Nobles. Are you like us and want a peek at the book before purchasing? You can search by your zip code on B&N to see if the book is in stock near you. We’d be truly grateful to those who would take the time to review the book in either place. It’s a scary thing to ask people to judge you, but judge away.

So we’ve made a big deal about eliminating almond flour in our book. Several have written to inquire as to why. We wanted to take a moment to comment here on our decision to bake with non-almond methods and link to some great articles discussing why it’s likely prudent to moderate nut consumption.


Reason #1


Nuts are great, don’t get us wrong. But one of the main tenets generally promoted by adherents to paleo/Primal diets is reducing omega-6 intake, as well as other potential toxins…right? We bash wheat, peanuts and soy, and all industrial seed oils citing these reasons…so we have to also realize that many nuts contain large amounts of omega-6 and phytic acid as well. Most of them contain some omega-3 as well, but generally the 6:3 ratio is heavily leaning on the 6 side (macadamias are the best).

Omega-6 Content Various Nuts (1/4 cup)

Walnuts – 9.5 g

Almonds – 4.36 g

Cashews – 2.6 g

Macadamias – 0.5 g

Brazil nuts – 7.2 g

Hazelnuts – 2.7 g

Pistachio – 4.1 g

Pine nuts – 11.6 g

Pecans – 5.8 g

Now multiply the almond number by 8, because most almond flour recipes call for around 2 cups.

To some this won’t be new. There’s been a growing understanding recently that abusing nuts probably isn’t wise. Now, they do come with great micro-nutrition and are likely beneficial in moderate amounts. But in huge amounts and especially in a less-than-whole form, the omega-6 in almond flour is likely prone to oxidation and the increased omega-6 is inflammatory. Omega-6’s propensity to be inflammatory lies in the fact that inflammatory eicosanoids (bodily signaling molecules) are derived from it. Nuts (especially almonds) also contain phytic acid which blocks absorption of other dietary minerals. Phytic acid can be reduced by soaking/sprouting…but let’s be realistic here…that is a pain in the butt.

Read more about this at Mark’s Daily Apple and Chris Kresser.

Reason #2


Almond flour is almost 3x the price of tapioca flour. $35 for 5 lbs or $15 for 6 lbs? You do the math. We combine tapioca flour and coconut flour (this one and this one), in certain proportions and with certain other ingredients, depending on what the end-product is going to be: pastry crust, muffin batter, etc. We use way less actual ‘flour’ in our baking recipes than the numerous cups called for in traditional almond flour recipes.

Reason #3


Let’s be honest, without deliciousness does any of this really even matter? What would be the point of getting rid of almond flour only to make something no one would want to eat anyway? We use nuts in the book when we want the flavor of the nuts, and in that context they can certainly be beneficial to health. But when we blanch them down…and try to mask the flavor of them to make neutral breads and baked goods…we’re not using them as nuts…we’re just trying to use them as a blank canvas of crispy, crunchy goodness. We have done that in the past…and again…occasionally, surely this can be done healthily. But when we set out to write the book, we thought it would be outstanding if we could create that same crispy, crunchy goodness without having to use almond flour. We felt we could really mitigate one of the big concerns with primal baking (see Reason #1) but it had to be tasty.

It took a long time and we had to painfully trash many, many, many attempts (like 30). But when we finally succeeded we couldn’t have been more pleased with the results. Not only had we reduced the omega-6 and phytic acid content and reduced the cost; we were ecstatic to discover that we had a tastier product as well. We got a better texture, crumb, moistness; respective to what we were going for than what we’d ever been able to achieve with almond flour. One Amazon reviewer even told us that her kids loved the goodies and would never touch a non-traditional version before.

You’d be nuts not to buy this book. :)



Things We Like: Epic Bar Review + Giveaway + Coupon Code

epic bars

Our Take

Epic bars are “protein bars”. They’re not protein bars in the sense that most of us have come to think of them though. They’re protein bars the way a protein bar should be – not soy crispies coated in chocolate…but bison, beef, and turkey (respectively). The company website describes their quest to procure humanely raised, pasture centered animals and it sounds excellent. They describe the bars as modern takes on pemmican (the age old native North American food of fat/protein/fruit mixture) and we’d agree. This is really more jerky and fruit or jerky and nuts smashed together than the fatty paste of traditional pemmican. In our opinion, this version is a taste much easier to acquire and is quite delicious.

I’m sitting here writing this wishing I had an Epic bar right now. We’re currently out and I miss them.

People often ask, “What can I eat for breakfast besides eggs?”. This would be a fantastic option. Convenient and nutritious. Ready to devour faster than you can say Pop Tart. Honestly, it’s the ultimate snack or meal replacement for anytime. Why? Because it’s even more convenient than jerky or trail mix (look ma one hand!) and is actually something you can chew on – unlike a shake. The bars are seasoned/spiced very well which gives you that sense of eating a small meal with married flavors rather than just plain old jerky.

It’s hard to pick a favorite flavor…like picking a favorite pizza topping…it depends on your mood.

Bison + Bacon + Cranberry
To me tastes like smokey, sweet barbecue beef brisket. Do I really need to say anything else about it?

Beef + Habanero + Cherry
This is the only bar of the three that contains nuts (walnuts). So I appreciate this one for having a little nutty crunch in it. Less smokey than the bison but with a nice Latin flare of sweet heat.

Turkey + Almond + Cranberry
Hard to believe that turkey can give bison or beef a run for its money but it can. These are tandoori spiced and remind me of the Curry Turkey Burgers from our book. Again, only in portable, one-handed-devouring form that doesn’t require a fridge.

The packaging and website are absolutely beautiful. I don’t think you really need any special occasion to buy these bars but they’d be fantastic for traveling, hiking/biking, CrossFit (and all other) competitions, for kids – just to name a few. If you name your bar Epic, you better back it up. We’d say they have done so quite well.

The Giveaway – 3 Winners!

To Enter

1. Like both Health Bent and EPIC, then
2. Share this Facebook post (<-click for the link), then
3. Comment below telling us which flavor you’re most excited to try, then
4. Make sure you entered your email address correctly.

Not on Facebook? No biggie. Just share it the old fashioned way–then comment below.

What Do You Win?

Grand prize: 4 cases of EPIC bars, swag ($150 value)
Second place: 2 cases of EPIC, swag ($75 value)
Third place: 1 case of EPIC, swag


Giveaway ends Friday, June 7 at 9 a.m. EST
Winners will be chosen Friday at 9:01 a.m. EST., and alerted to your new fortune via email.

And because not everyone can win (& we love you)…



How To Make a CrossFit 30/24/20 Plyometric Box


Tools and Materials

  • 3/4” sheet of plywood 8’x4’
  • 2” deck screws (box)
  • tube wood glue (or bottle)
  • 8’ 2×4 board
  • sandable wood putty
  • paint (we used and recommend “Deck Over” by Behr)
  • circular saw
  • jig saw
  • drill
  • caulk gun (not required if your wood glue is in a squeeze bottle)
  • saw horses
  • 4’ level or other straight edge
  • clamps
  • sandpaper 100 grit
  • putty knife
  • paint brush
  • paint roller
  • paint tray

Recommended Tools (but not required)

  • router with roundover bit (1/2-3/4”)
  • finish nail gun with 16 ga, 2” nails and compressor to go with
  • planer


about $60 per box


Step 1

Procure your materials. Somebody you know has a jigsaw and stuff right? Be very nice to them for a few days and then pop the question. I recommend using birch or blondewood plywood. It’s a nicer grade and is lighter but also more expensive. Regular 3/4” plywood will work but that might be one heavy box…maybe that’ll be the other part of your workout.

Step 2

Pre-cut all your sides. In order to make really straight cuts with your circular saw…you’re going to want to clamp your level or other straight edge to the board to act as a guide. You’ll need to measure how far your saw blade is from the edge of the saw base. If you add that to the measurement you want to cut…and clamp the straight edge there…the blade will land right where you want it to for your cut as you run the edge of the base down the straight edge. Remember to measure twice and cut once…double check where the blade will hit once you have the straight edge in place. You do not want to eff up this expensive wood! With your plywood laying on the saw horses measure each side of your board and clamp the straight edge between the marks. Cut all your pieces to size per the drawing…labeling them with pencil as you go might help keep it all straight. Gray pieces are scraps, you’ll find plenty of uses for those. Be creative.


Step 3

Measure and cut the holes for your handles. I used a printed out template of our gym logo but I kinda doubt you’ll want that…a standard 6”x2” rectangle would work…or with the rounded ends as shown in the pic. Sorinex uses the Bosco mustache for their cut out…maybe you’d like a kitty cat or something…go for it. Anyway, you’ll drill a pilot hole on the inside of your sketched on cut out shape big enough for the jig saw blade to fit to get you started. Now trace the lines with your jigsaw until fully cut. Sand up the edges of your cutout until you’re satisfied with them.

Step 4

Ready to assemble. This is where I use my nail gun and compressor to pop a nail or 3 in each side as I’m putting it together. This way I can put all the sides except the top together and it will stay before I put in all the screws. When using the nail gun method, I run a bead of glue on the edge of the plywood and start with a front/back attached to the bottom. Then add the left and right sides (make sure your handles are both in the same orientation) with more glue at all contact points, and finally attaching the front. Remember, don’t attach the top just yet.

*If you don’t have a nail gun…I’d suggest attaching the back and left or right side together first using the pre-drill and screw method from step 5. Then repeat with the other left/right side and the front one at a time until you have a box with no top or bottom. Now attach the bottom in the same fashion and move on to step 6.


Step 5

Pre-drill and screw your box together. Screws go through the face of each overlapping side…into the edge behind it. Referring to the PDF…screws go through the yellow sides into the blue and through the red sides into the blue and yellow. I put a screw about 2” from any edge and then approximately 4” spacing from there. I like to measure it out and put pencil marks where the screws will go just so they are the same on all sides. Pre-drill where the screw will go with a bit smaller than your screw. This will prevent any potential splitting of the wood. Then drive in your screw until the head is a little below the surface. Do this for all sides. Still don’t put your top on.

Step 6

Attach inner bracing. I can’t say that this step is 100% necessary but I like the confidence it gives me based on the way this box is constructed (which is easier than other methods that use routers to overlap each edge). I add a cross brace in the 30” dimension (between the left and right side) and in the 20” dimension (between the front and back). To add the cross brace you’ll need to cut your 2×4 so you have a 28-1/2” piece and an 18-1/2” piece. Place them inside your box (since your top is still off) and screw them in to secure. I put in the long brace first and then the shorter one. I’ll split the difference of the “middle” of the box since one brace has to go on top of the other…they can’t both be in the dead center if you get my drift.


Step 7

Now you can finally attach your top. This is the last chance you’ll have to add any time capsule objects you might want to seal inside. So attach the top with glue and the pre-drill and screw method from Step 5.

Step 8

Pretty good. You could surely use your box just like this. Rough edges might even give you added incentive to do really good box jumps. BUT…if you want to go a little further to clean it up read on. Depending on how amazing you were at cutting your sides perfectly square…you could have a little overhang on some sides. You could try to sand this tediously (by hand or with a sander) to get them flush OR you could use a planer. I use the planer to “plane” the two surfaces together. If I wasn’t going to paint the boxes I wouldn’t do this because it “skins” off the plywood and makes it a little ugly, but I plan on painting them so I don’t mind.

Step 9

Now that’s done, I do go a step further in rounding the edge, some people like to leave their shin skin in place. Again, you could get them sorta smooth with some diligent sanding but I prefer to USE MORE POWER TOOLS. So I then router the edges with a 1/2 or 3/4” roundover bit.

Step 10

Almost done. If you don’t plan on painting…I’d probably skip this step too and just leave the screws exposed. But I like to make them look really fancy so you’ll want to fill with sandable wood putty. Don’t screw up and buy “hole filler” that never hardens. It will say on the package. Fill the holes with a putty knife and leave it to dry. Once dry sand off excess until smooth. Take this opportunity to give the box a good all over sanding just to be sure it’s ready for paint.

Step 11

You’re ready for paint. Make sure you have chosen the perfect shade to match your decor. As listed in the materials I really like a deck paint called “Deck Over” by Behr. You can find it at Home Depot. It has some sand/texture in it and dries to a hard, durable finish. Perfect for jumping on, no? It requires two coats. Use your brush and roller as advised on the can of the type of paint you’re using.


Step 12

21-15-9 Deadlifts and Box-jumps. Go.



Our Book > Primal Cravings: Your Favorite Foods Made Paleo

primal cravings


Available at [button color=”orange” size=”small” link=”” target=”blank” ]Amazon[/button][button color=”green” size=”small” link=”″ target=”blank” ]B&N[/button]
[button color=”blue” size=”small” link=”” target=”blank” ]Primal Blueprint[/button] and wherever books are sold.


 Do you own a CrossFit gym or want to buy a bunch of copies? Scroll down to the bottom…


We are so happy to finally be talking about this book. We’ve been working on it since March 2012, putting all of our best ideas into it, because what we want you to expect is a cookbook that you’ll actually use. A cookbook that will be worn with stains and dog ears. A cookbook that you can use to cook for everyday, and for everyone. <– That is so incredibly important to us. Because without actually being excited about the food you make and eat, and without having the people that you cook for (especially kids!) excited about what they’re eating, what’s the point?

We’re very proud to say that we’ve pioneered a new way (or more accurately–a new set of ingredients) to make baked goodies. Expect new twists on pie crust, muffins & cake, yeast risen bread, pizza crust, cookies and even ice cream (no maker needed). There isn’t one speck of almond flour in this book. We think our recipes are practically indiscernible in texture from non-paleo versions. We do use coconut flour as an ingredient in most of our baked goods, so if you’re allergic, we want to give a heads up.

We’ve included a few of our most popular recipes from our website in the book like: butternut squash lasagna (with a new method), guacamole stuffed pepper poppers, pizza bites, pad thaipumpkin chili, and a few more; but the other 110+ recipes are brand spankin’ new.

And finally, the beginning of the book is a primer on the Primal/paleo diet. But we’ve approached it just like how we explain it when we give nutrition lectures–the non-neurotic version, where we want to focus on making eating this way a lifestyle and not a “diet”. Where we don’t want anyone to feel deprived or like they’ve failed. We focus on the science of food and not “because they didn’t eat that way back then.” Because when you think about it, there is no one Primal or paleo diet.

We want you to expect a book that has it all–including a normal way to approach Paleo & Primal as a lifestyle, not a bandwagon that you fall on and off of.


What to expect…


Rise and Shine

Biscuits & Honey Butter • Cherry Almond Streusel Muffins • Western Omelette To Go • Bacon 10 Ways• Caprese Baked Eggs • Smoked Salmon Hash • Chunky Monkey Muffins • Sausage & Eggs To Go • + more


Meats and Mains

All American Burger • Prosciutto, Arugula and Balsamic Onion Pizza • Thai Chili Chicken Meatballs • Seafood Pot Pie with Cheddar Biscuit Crust (other options available) • Barbacoa Pot Roast • Chicken Fingers • Pastrami’d Salmon • Bacon, Lattice and Tomato Sandwich • Moo Shu Cabbage Cups • Chili Pie • Chicken Enchilada Empanada • Tikka Masala Chicken Wings • + more


Sides and Salads

Roasted Squash & Beets with Tarragon • Broccoli & Bacon Salad • Mediterranean Pasta Salad • Browned Butternut Squash and Sage Puree • Tabouli Salad • Moroccan Carrot Salad • Ranch Potato Salad • Mustard Roasted Asparagus • + more



Benedict Deviled Eggs • Olive & Rosemary Focaccia • Trail Mix Travel Cups • Guacamole Pepper Poppers • Rosemary and Garlic Parsnip Chips • Everything Crackers • Juicy Jigglers • Caesar Egg Salad • + more



Brownies • Dirty Blondies • Apple Tartlet • Carrot Cake Cream Pies • Pecan Pie Bars • Orange, Mango Cream Popsicles • Devil’s Food Snack Cake • Thin & Crispy Chocolate Chip Cookies • + more


  • Nutrition index
  • Thorough ingredient/recipe index
  • How to stock your kitchen
  • A minimalist’s view of what equipment and tools you need to make cooking enjoyable
  • Ideas for budget, time and feeding a crowd of people
  • Vegetarian adaptable recipe chart

The Takeaway

We shy away from tooting our own horn. We are really, really not good at social media (nor self promotion). We’ve hardly made a peep about this book in the year it’s taken to write, edit, and print it. But in this instance…toot…toot! We are soooo proud of this book and aren’t ashamed of it. As more and more Paleo and Primal cookbooks come on the scene, we have no intentions of just blending in. We’ve put everything we have into this book to make it not only the best Primal or Paleo cookbook there is…but the best cookbook you’ve ever owned. We really hope you’ll agree.


Available at [button color=”orange” size=”small” link=”” target=”blank” ]Amazon[/button][button color=”green” size=”small” link=”″ target=”blank” ]B&N[/button]
[button color=”blue” size=”small” link=”” target=”blank” ]Primal Blueprint[/button] and wherever books are sold.


Special Offer for CrossFit Gyms

We started CrossFit in 2009. We’re coaches, competitors and we’re currently in the process of opening on our own gym. One thing we hear most from CrossFit coaches is that they don’t really know how to answer their client’s nutrition questions. One question leads to another, and the conversation can become a rabbit hole.

So we want to offer to you some help. We want you to think of this book as a one-stop-shop. Sell this book to your client, make more than you would selling a t-shirt, and feel good about giving them a cost-effective tool with all the information they need to implement the Primal/Paleo diet into their life: the science of why + the recipes to keep the taste buds happy.

For a limited-time, purchase 20 or more copies of Primal Cravings at the reduced, wholesale rate of just $15 per book (lower than you can get it on, and we’ll give you 1 copy of The Primal Blueprint 90-Day Journal for every 2 copies of Primal Cravings you purchase.

For example, buy 20 copies of of Primal Cravings and get 10 FREE copies of the 90-Day Journal, buy 30 copies of Primal Cravings and get 15 FREE copies of the 90-Day Journal, and so forth.

Primal Cravings retails for $34.95. The Primal Blueprint 90-Day Journal retails for $22.95. So for every $15 you spend you stand to make $57.90 back. Purchase 20 copies of Primal Cravings for $300, sell the 20 copies of Primal Cravings and 10 copies of the 90-Day Journal at the full retail price and you’ll earn $928.50. (Minimum order – 20 copies of Primal Cravings.)

To receive this special offer, call 1-888-774-6259 (or 310-317-4414) to place your order.

Visit The Primal Blueprint® for more information.


Things I Like: PaleOMG Book Review + Giveaway


Juli cooks the way I want to eat. I’m sure you’re familiar with her blog; if you’re not. You can get a sense of the way she cooks and her general aura of awesomeness. It’s creative. It’s flavorful. And most importantly, it’s fun. We started Health-Bent because I hate salad–I don’t hate it, but it doesn’t really inspire me. So for me, to keep the idea of Paleo as a “lifestyle way of eating”, and not a “every once in a while style of eating”, I need creative, flavorful and fun food in my mouth. What Juli’s written is a shining example of what I’m talking about. I’m so happy for her and I’m so happy that she’s put something out there that I think will inspire people to “stay the course”.

Buy on Amazon.

The Giveaway Deeeeets…

The prize: a copy of OMG. That’s Paleo? By Juli Bauer

You know the drill….like us on facebook, follow us on twitter and leave a comment here telling me how much you love me. Just kidding, but DO leave a comment–I need your email.  Make sure you enter your email address correctly, because that’s the only way I can let you know you’ve won. Dear future winner, please respond ASAP so I can get the book in the mail on Friday. The faster you reply, the faster you receive. One comment per person. Cheaters will be hanged and therefore disqualified.

Starts: Now

Ends: Thursday, May 9, 12 p.m. EST

This book was sent to us gratis, but the opinion is mine…and the giveaway book is yours (if you win).


primal cravings

Wednesday, May 8

You are cordially invited to meet our book. We’re finally talking about it.

What’s in it, where to buy it, all that good stuff…