October 20, 2017 Simple Pumpkin Soup
(Makes 6 Servings)
INGREDIENTS:
SOUP:
2 1/4 cups pumpkin puree
2 shallots, diced
4 clo…
July 12, 2017 Veggie Tortilla Roll up
Ingredients:
Serves 4
4 whole wheat tortillas or wraps (I like Ezekiel tortillas, Flat Out …
June 23, 2017 Homemade Protein Oatmeal Bars
Makes: 10 large bars or 16 smaller bars
Ingredients:
2 C old-fashioned oats
1 C protein po…
April 26, 2017 Healthy Veggie Sandwich
(makes 1 serving)
Ingredients:
2 slices squaw bread
1 Tbsp. Light olive oil based mayo
2 sl…
March 23, 2017 Sleep & Weight
Sleep & Weight
More and more research is showing the link between how much peop…
March 9, 2017 How Nutrition Can Make or Break Your Open Workouts
How Nutrition Can Impact Your Performance in the Open (or any workout)
Whether or not you have p…
February 27, 2017 Homemade Yogurt Cups
Did you know that your body recovers so much more quickly and more effectively when you eat a…
December 15, 2016 Cranberry Chutney
Ingredients
12 oz. of fresh or frozen cranberries
1 cup sugar
2 pears
1/4 cup chopped cry…
November 16, 2016 Spaghetti Squash With Turkey and Beans
Ingredients:
1 lb. Lean ground turkey
1 15oz. can black beans (low sodium)
2 15oz cans dic…
November 8, 2016 Healthy Shopping at Costco
Healthy Shopping at Costco
I was recently asked if I had any recommendations for healt…
October 6, 2016 Intuitive Eating
Intuitive Eating
There are many physical (hunger, irritability, headache), emotional (stress, ha…
September 27, 2016 Protein Powder 101
Protein Powder- Which One’s For Me?
Protein powders are convenient and inexpensive per serving w…
September 16, 2016 Black Bean, Chicken & Cauliflower Rice Bowl
Ingredients:
1/2 C Riced Cauliflower
1/4 C Black beans
1 oz. Shredded cheese
1/4 C Pico D…
September 8, 2016 Tofu, Kale & Blueberry Salad
Tofu, Kale & Blueberry Salad
(Makes 2 Servings)
Ingredients:
1 Avocado- ch…
August 29, 2016 Post Workout Nutrition
Post Workout Nutrition
Let’s talk about post-workout nutrition (aka recovery). Recovery begins i…
August 24, 2016 Infused Water
Infused Water!
Water is the best choice for quenching your thirst. It’s calorie-free, sugar-fr…
August 10, 2016 Simple Steps for Meal Planning
Prep For Success
There is no right way to plan a meal or many meals. If you do nothing, howev…
July 17, 2016 Baked in egg Baked Potato
Baked in egg Baked Potato
Olive oil Cooking Spray
4 large Russet Potatoes, scrub to clean…
July 12, 2016 Lettuce Wrap
Cranberry Turkey Lettuce Wraps
(4 Servings)
Ingredients:
8 large lettuce leaves
1 Tbsp. ext…
July 5, 2016 Grilled Pizza
Grilled Pizza with Pesto, Tomatoes & Feta
(Makes 4 servings)
INGREDIENTS
1 pound prep…
July 5, 2016 Grilled Pizza
Grilled Pizza with Pesto, Tomatoes & Feta
(Makes 4 servings)
INGREDIENTS
1 pound prep…
June 28, 2016 Breakfast?
Eat Your Breakfast!!
Research shows that 18% of people over 2 years of age skip breakfast regula…
June 21, 2016 Spinach & Feta Casserole
Spinach & Feta Casserole
Serves 12
Ingredients:
2C Bisquick pancake mix
10 oz. frozen…
June 7, 2016 Lentil, Bruschetta & Feta Salad
Lentil, Bruschetta & Feta Salad
This high-protein, nutrient-packed salad can be used as an…
May 8, 2016 Nutrition Challenge Week #12
Week #12
We are extending the nutrition challenge by 2 weeks so that participants don’t have t…
April 24, 2016 Nutrition Challenge Week #10
Week #10
Treat yourself to a non-food related reward
(Massage, date night, new item of clothing…
April 17, 2016 Nutrition Challenge Week #9
Week #9
Team bonding week! Check in with team mates at the gym, via e-mail or text. Share tips, …
April 10, 2016 Nutrition Challenge Week #8
Week #8
Alright Block CrossFit Nutrition challenge peeps! I hope you are feeling “on track” and …
April 4, 2016 Nutrition Challenge Week #7
Week #7
This week teams have an opportunity to earn easy points. Every time you do a WOD log you…
March 27, 2016 Nutrition Challenge Week #6
Week #6
Avoid caloric beverages like: Juice, soda, alcohol and other sugar-sweetened beverages. …
March 20, 2016 Nutrition Challenge Week #5
Week #5
Each team member will earn one point for each day they log their food intake. You will o…
March 13, 2016 Nutrition Challenge Week #4
Week #4
Eat Breakfast!
Starting your morning with a well-balanced meal sets the foundation for …
March 9, 2016 Nutrition Challenge Week #3
Week #3
Each team member will earn one point for each day they eat following a workout. You need…
March 9, 2016 Nutrition Challenge Week #2
Week #2
One week down! We had some great Murph times from everyone last week. Great job!
This…
March 9, 2016 Nutrition Challenge Week #1
Week #1
Hey Block CrossFitters! We are so glad you are teaming up and joining us for another nut…
February 9, 2016 Team Challenge
12-Week Team
Nutrition Challenge
Monday, February 22nd – Sunday, May 8th
Challenge Detai…
February 2, 2016 Have You Considered Your Nutrition For The CrossFit Open?
How Nutrition Can Impact Your Performance in the 2016 Open
Is anyone else excited about the open…
January 25, 2016 Sheppard’s Pie
Sheppard’s Pie
(6 Servings)
Ingredients:
1 cauliflower, chopped
1 can of white beans, drain…
January 18, 2016 Team Nutrition Challenge
12-Week Team
Nutrition Challenge
Monday, February 22nd – Sunday, May 8th
Challenge Details
…
December 29, 2015 Winter Kale Salad
Winter Kale Salad
(Serves 8)
Ingredients:
1 1/2 lb. Kale
1/4 Red Onion-chopped
3/4 oz. Dried…
December 13, 2015 Banana Cream Pie
Banana Cream Pie
Ingredients:
Crust
1 cup of raw almonds
1 cup of dates
1 cup of shredded co…
December 8, 2015 The Basics of Sports Nutrition
The Basics of Sports Nutrition
Diet plays a vital role in providing adequate energy for physical…
November 30, 2015 Easy Chicken with Tomatoes, Basil and Garlic
Easy Chicken with Tomatoes, Basil and Garlic
We can thank our very own Kelly Read for this qui…
November 23, 2015 Creamy Mashed Cauliflower
Creamy Mashed Cauliflower
INGREDIENTS
8 cups bite-size cauliflower florets (about 1 head)
…
November 18, 2015 Surviving Through the Holiday Season
Surviving Through the Holiday Season
Did someone say food? It seems that most of us correlate th…
November 10, 2015 Creatine 101
Creatine 101
What is creatine?
Creatine is one of the most widely researched natural suppleme…
November 3, 2015 Chickpea, Avocado & Cranberry Sandwich
Chickpea, Avocado & Cranberry Sandwich
(makes 6 servings)
Ingredients:
1- 15oz. can chic…
October 29, 2015 Halloween Treats for Burpees
Halloween Treats for Burpees
Calories
Number of burpees for a 130 pou…
October 20, 2015 Jackson Pollock Candied Apples
Candied Apples
A new spin on an old favorite with less calories!
Ingredients:
6 Granny S…
October 12, 2015 Box Pro Magazine Article
Link to Box Pro Magazine Article: Behind Block CrossFit’s Nutrition Challenge
http://boxpromag…
October 5, 2015 Egg Carton Terminology
Egg Carton Terminology
Do you ever wonder if you’re actually doing a good thing by buying (or ev…
September 28, 2015 Slow Cooker Adobo Chicken with Bok Choy
Slow Cooker Adobo Chicken with Bok Choy
Quick prep time and ready for dinner!
4 Servings (458 C…
September 22, 2015 Competition Nutrition
Fueling for Competition
Pre-Competition Nutrition:
The Redlands Rumble is almost here! Are you …
September 14, 2015 As Easy as it Gets, Breakfast Ideas!
1. 1/2 cup of plain Greek yogurt, 1 cup of bluberries, and sliced almonds
2. 1 cup cottage…
September 2, 2015 Food Journal Review
Food Journal Review
Do you keep a food Journal? If so, do you ever take time to reflect and m…
August 26, 2015 No-Bake Energy Balls
No-Bake Energy Balls
Makes 15 servings
Ingredients:
6-10 dates (pitted)
2 ½ Tbsp. unsweeten…
August 19, 2015 Nutrition Challenge Results
ALL of our participants made great progress in the 12-week nutrition challenge. Here are the winn…
August 11, 2015 Weight Loss and Accountability
It takes more than great intentions and a good plan to achieve a healthy weight loss goal. Becaus…
August 4, 2015 Super Easy Summertime Salad
(Serves 2)
Ingredients:
3 C spinach (1 bag or container)
2 C Berries (blueberries, black ber…
July 27, 2015 It’s All About Consistency!
It’s All About Consistency!
Calling all my crossfit athletes! How’s your nutrition, WOD and over…
July 19, 2015 Eggplant Lasagna
Eggplant Lasagna
Ingredients:
SAUCE:
1/2 teaspoon vegetable oil
1/2 cup chopped onion
1 …
July 12, 2015 The Dirty Dozen vs. the Clean Fifteen
The Dirty Dozen vs. the Clean Fifteen
Have you ever heard of the “Dirty Dozen” or the “Clean Fif…
June 30, 2015 Sweet Potato Casserole
Sweet Potato Casserole
Ingredients:
4 large sweet potatoes (approx. 4 pounds)
1/3 C brown su…
June 16, 2015 Confetti Corn Dog
Put a delicious spin on you traditional hot dog by adding this toping!
Confetti Corn Dog
Ingr…
June 8, 2015 Fueling For Competition
Fueling for Competition
Pre-Competition Nutrition:
The Block Brawl is almost here! Are you comp…
June 3, 2015 Food Safety!
Food Safety
Did you know that one in six Americans get sick from food-borne illness each year? T…
May 26, 2015 Mediterranean Roast Turkey
Mediterranean Roast Turkey
8 servings (serving size: about 4 ounces turkey and abo…
May 18, 2015 Farmers Markets
5 Reasons Why You Should Shop
at a Farmers Market
Do you like tasty and fresh food…
April 27, 2015 No-Bake Granola Bars
No-Bake Granola Bars
(makes 8 bars)
Ingredients
1 cup rolled oats
1 cup Rice Chex (or …
April 17, 2015 Cooking With Herbs & Spices
Cooking with Herbs & Spices
Want to make eating less sodium flavorful and healthy? Adding he…
April 6, 2015 Gingery Salmon with Peaches
Let’s Get Grilling!
Gingery Salmon With Peaches
(Serves 4)
Ingredients
…
March 31, 2015 Whole Wheat Blueberry Muffins
Whole Wheat Blueberry Muffins
(Makes 18 muffins)
Have I mentioned that I love muffins? The are …
March 19, 2015 Mediterranean Bison Burgers
Mediterranean Bison Burgers
(Serves 4)
Ingredients:
Burgers
1 pound ground bison
1/2 cup…
March 12, 2015 12-Week Nutrition Challenge
Calling all athletes!
Are you ready for the challenge?
12-Week Nutrition Challenge
Want to los…
March 9, 2015 CrossFit Pyramid Foundation
CrossFit Pyramid
Lacking energy? Aren’t recovering after your workout quick enough? Losi…
February 23, 2015 Nut Butter Blondies
Nut Butter Blondies
(Makes 24 servings)
Ingredients:
1/4 cup unsalted butter
softened 3/4 cu…
February 16, 2015 Sugar Overload!
Sugar Overload
Did you know that there are three main types of carbohydrates?
Sugar
Star…
February 10, 2015 Artichoke & Red Pepper Frittata
Need a new breakfast idea?
Artichoke & Red Pepper Frittata
(2 Servings)
Ingredients:
…
February 2, 2015 Cut Out Processed Foods in 5 Weeks
Cut Out Processed Foods in 5 Weeks
Have you ever told yourself, “maybe I should cut out the proc…
January 30, 2015 Overnight Oats!
Overnight Oats
(Serves 2)
I’ve made this recipe a number of times, for myself and as part of a …
January 23, 2015 Dietitian-Approved Super Bowl Snacks!
Dietitian-Approved Super Bowl Snacks!
It seems like every month there is a holiday or celebratio…
January 18, 2015 Smart Snacking
Whether you are a competitive athlete or just trying to eat healthy, getting enough of the rig…
January 5, 2015 15 Tips for 2015
15 Tips for 2015
Eat Breakfast.
Always have a vegetable at lunch and dinner.
Careful wi…
December 22, 2014 Italian Turkey Burgers
Italian Turkey Burgers
(Makes 8 5oz. Servings)
Ingredients:
2 packages of extra lean ground …
December 16, 2014 Sodium: We’re eating too much!
Sodium: We’re eating too much!
Most people are consuming too much sodium. Much of it, up to 75%,…
December 12, 2014 Salmon Sliders with Lemon-Dill Spread
Salmon Sliders with Lemon-Dill Spread
(6 Servings)
Ingredients
Salmon Patties
1 (14 3/4-oun…
December 9, 2014 Benefits of Antioxidants
Antioxidants
What are they?
Antioxidants are man-made or natural substances that may …
December 4, 2014 Sweet Potato Season!
Sweet Potato-Orange Salad with Honey Mustard Dressing
Ingredients:
3 medium (about 1 pound) s…
November 26, 2014 Enjoy Thanksgiving Without Overeating
Last week I posted a few tips for healthy holiday eating on our Block CF blog http…
November 21, 2014 Spinach, Pomegranate, Walnut & Feta Salad
Spinach, Pomegranate, Walnut & Feta Salad
(Serves 4)
This salad is colorful and nutrient-pa…
November 18, 2014 Tips for Healthy Holiday Eating
Tips for Healthy Holiday Eating
The holidays are a time to gather with family and friends. Too o…
November 15, 2014 CREAM CHEESE FROSTED PUMPKIN SPICE CUPCAKES
CREAM CHEESE FROSTED PUMPKIN SPICE CUPCAKES
(6 Servings)
Ingredients:
1/2 cup whole wheat fl…
November 10, 2014 Cholesterol?
What is cholesterol?
Cholesterol is a waxy, fat-like substance that is found in all cells of t…
October 29, 2014 Pumpkin Zucchini Bread
Pumpkin Zucchini Bread
I found this recipe on one of my favorite healthy cooking sites www.ambit…
October 24, 2014 Bacon & Veggie Sautee
Bacon & Veggie Sautee
Ingredients:
Makes 4 servings
4 Strips of bacon (cut into bite size…
October 20, 2014 Mindful Eating
Mindful Eating
There are many physical (hunger), emotional (stress, happiness, etc.) and en…
October 18, 2014 Cauliflower “Popcorn”
Cauliflower “Popcorn”
(Yields 4 servings)
Ingredients:
1 head cauliflower, cut into smal…
October 10, 2014 Herbed Chicken Salad Sandwiches
Herbed Chicken Salad Sandwiches
4 servings
(Serving size: 1 sandwich)
Ingredients:
1 ta…
October 7, 2014 Fiber
What is fiber?
Fiber is a specific type of carbohydrate, which cannot be digested or broken dow…
October 2, 2014 Baked Cinnamon Pita Chips
Baked Cinnamon Pita Chips
Ingredients:
1 whole wheat pita or flat bread of your choice
Non-s…
September 26, 2014 Portobello Caps with Tomato & Greens
Portobello with Arugula and Tomato
Ingredients:
4 Portobello mushroom
caps 2 handfuls ar…
September 22, 2014 Fad Diets
Fad Diets: Don’t Be A Victim
Most diets, even if followed for a short period of time, will lead …
September 12, 2014 Spicy Basil Chicken
Spicy Basil Chicken
Serves 4 (serving size: 3/4 cup)
Ingredients:
2 teaspoons canola oil
…
September 10, 2014 Kitchen Pantry
Stocking Your Kitchen Pantry
So what’s in your kitchen pantry? If you took a quick look would yo…
September 5, 2014 Roasted Chickpeas
Garlic Parmesan Roasted Chickpeas
Ingredients:
2 (14.5 Oz.) Cans Chickpeas/Garbanzo Beans, D…
September 2, 2014 Salmon Cakes
Salmon Cakes with Garlic Aioli
Makes 4 servings (8 salmon cakes)
Aioli:
2 tablespoons fat…
August 29, 2014 The Science of Fats
The Science of Fats:
What’s the Difference Between Saturated,
Unsaturated, & Trans-Fats?
…
August 26, 2014 Nutrition Challenge Winners!!
Congratulations to ALL of our nutrition challenge participants! Everyone had fantastic results an…
August 24, 2014 Organic?
What does organic really mean?
Once upon a time we had to search far and wide for organic food o…
August 18, 2014 Lemon-Oregano Chicken Breasts
Getting bored of chicken? Try this great recipe and make chicken exciting again!
Lemon-Oregano C…
August 7, 2014 Easy and Quick Salmon Salad Sandwich
Salmon Salad Sandwich
Makes: 4 sandwiches
Total Time: 15 minutes
INGREDIENTS
2 6- to …
August 3, 2014 End of Challenge
12- Week Nutrition Challenge Completed
Congratulations to all the 12-Week Nutrition Challen…
August 1, 2014 Chocolate Fudge Zucchini Brownies
Chocolate Fudge Zucchini Brownies
This recipe was taken from www.chocolatecoveredkatie.com but I…
July 29, 2014 Detoxes & Cleanses
Detoxes & Cleanses: Breaking it Down
As a dietitian, I am often asked about detoxes, cleanse…
July 24, 2014 The Protein Box Snack
Super Simple Snack: The Protein Box
This snack idea is a take on the Starbucks protein box, but …
July 20, 2014 Importance of Post-Workout Nutrition
Importance of Post-Workout Nutrition & Recovery
Nutrition was recognized as an important com…
July 17, 2014 Veggie Crumble Bean Wrap
Veggie Crumble Bean Wrap
(Makes 4 servings. 1 wrap per serving.)
Ingredients:…
July 14, 2014 Gluten-Free
Is Gluten-Free For You?
Gluten has recently received a lot of attention and for many …
July 11, 2014 Egg & Avocado Breakfast Sandwich
5-Minute Open-Faced Bagel Breakfast
I love breakfast foods! They’re typically easy to make and c…
July 8, 2014 Rethink Your Drink!
Rethink Your Drink
Calories in drinks are not hidden, they’re listed right on the label. However…
July 6, 2014 Baked in egg Baked Potato
Baked in egg Baked Potato
Olive oil Cooking Spray
4 large Russet Potatoes, scrub to clean…
July 3, 2014 4 Weeks Left!
To all my 12-Week Nutrition Challenge athletes this is just a friendly reminder that there is 4 w…
June 26, 2014 Eggs & Veggies In A Mug
Super Easy Eggs & Veggies In A Mug
Ingredients:
¾ c egg substitute (like egg beat…
June 23, 2014 Healthy Choices When Dining Out
Dining out does not have to be stressful when your trying to watch what your eating. With some pr…
June 15, 2014 Registered Dietitian Juana’s Nutrition
My Diet
Here’s a little insight into my diet. I typically consume between 1900 – 2400 calories…
June 13, 2014 12-Week Nutrition Challenge
Check-in
Hello Block CrossFit Nutrition Challenge athletes we are officially 1/3 of the way thro…
June 10, 2014 Easy Breakfast Sandwich
Quick & Easy Breakfast Sandwich
Ingredients
1 whole wheat English muffin
1 egg…
June 5, 2014 Skinny Guacamole
Skinny Guacamole
( Makes 4 Servings)
Ingredients:
1 zucchini
1 avocado
¼ cup chopped onion…
June 4, 2014 Caitlins Nutrition
Caitlin’s Diet
As a dietitian I am often asked what I eat. I’ll start by letting you know that…
May 29, 2014 Shrimp & Spinach Salad
Grilled Shrimp & Spinach Salad
Shrimp:
2 tsp. extra virgin olive oil
½ tsp. cumin
¼ tsp. …
May 26, 2014 Nutrition Books
If you’re looking for some good resources related sports nutrition, mindful eating or just want…
May 22, 2014 Trail Mix
Paleo Trail Mix
(4 Servings, Serving Size ¼ cup)
Ingredients:
1 cup whole almonds
1/2 cu…
May 19, 2014 Trips
Meal Planning for a Day or Weekend Trip
As the summer season draws closer and the wea…
May 15, 2014 Healthy Snack Ideas
Mix and match protein, carbohydrates and fat to make healthy snacks (see below)!
…
May 11, 2014 Healthy Snacking
Healthy Snacking
A snack is a mini-meal that contributes nutrient-rich foods for an overall bala…
May 8, 2014 Spaghetti Squash
Spaghetti Squash Primavera
4 Servings
Ingredients:
1 large spaghetti squash (3-1/2 p…
May 5, 2014 Label Reading
Food Label Reading Recommendations
Ideally, it is best to eat foods that do not necessarily requ…
May 1, 2014 Sleep Better
Sleepy Time Delight
(Makes 1 Serving)
Having a difficult time falling asleep at night, try t…
April 28, 2014 Sleep
Is Sleep Really That Important?
Sleep is more than just something we do at the end of our day. O…
April 24, 2014 Sweet Potato Pancakes
Sweet Potato Pancakes
Ingredients:
1/3 C Yam or sweet potato, diced
1 C whole wheat flour (o…
April 21, 2014 Nutrition Challenge Information
Hey Block CrossFitters! You already push yourself during crazy CrossFit workouts. Are you rea…
April 17, 2014 Hydrostatic Weighing
The Block Nutrition Challenge will use hydrostatic weighing (underwater immersion), which has bec…
April 14, 2014 Homemade Protein bars
Homemade Oatmeal & Protein Bars
Ingredients:
2 C old-fashioned oats
1 C protein powder (…
April 10, 2014 Pre and Post Workout Nutrition
Fuel Timing
Fueling your body before a workout is just as important as fueling it after, afte…
April 3, 2014 Protein Powders 101
Protein Powder- Which One’s For Me?
Protein powders are convenient and inexpensive per serving w…
March 31, 2014 Kale, Quinoa & Edamame Salad
Kale, Quinoa and Edamame Salad
Ingredients
Salad
2 cups cooked quinoa- cooked and cooled
1 …
March 27, 2014 Dessert
Raw Berry Cobbler
(Makes 6 Servings)
Ingredients:
3 cups frozen/fresh mixed berries
1 lemon…
March 23, 2014 Fitness and Nutrition Apps
Tracking Progress
Tracking your progress has never been as easy as downloading an app on your ph…
March 20, 2014 3-Day Sample Meal Plan
Oatmeal + Fruit + Eggs
(Day 1 breakfast)
½- 1 C Old fashioned oatmeal (cooked using…
March 15, 2014 Meal Planning
Prep For Success
There is no right way to plan a meal or many meals. If you do nothing, however…
March 13, 2014 Winter Green Smoothie
Winter Green Smoothie
(Makes 2 Servings)
Ingredients:
4 cups chopped kale
1…
March 6, 2014 Whole Wheat Banana Protein Muffins
Ingredients
1 2/3 cup whole wheat flour
1 scoop vanilla protein powder
…
March 3, 2014 Eat Your Breakfast!
Eat Your Breakfast
Research shows that 18% of people over 2 years of age skip breakfast regularl…
February 28, 2014 What is an RD?
What is a Registered Dietitian? How does one differ from a nutritionist?
A Registered Die…
February 22, 2014 Meet Our BLOCK Crossfit Registered Dietitians!
Juana Acosta
Registered Dietitian
My passion for health and nutrition began as a young compet…
