NUTRITION BLOG Forging Elite Fitness & High Fives
April 8, 2019 Instant Pot Homemade Yogurt

Instant Pot Homemade Greek Yogurt
Makes 8 servings

1/2 Gallon 2% milk
2 Tbsp. Fage 2% Greek yogurt


1. Combine milk and yogurt in the Instant pot & stir.
2. Set Instant pot to “yogurt ” setting (approx. 9 hours)
3. When cycle completes, cover the insert of the pot with plastic wrap.
4. Cool in refrigerator for 8 hours and portion into containers.

Nutrition information: 180 calories, 4g fat, 10g carbohydrates, 6g

March 22, 2019 Tuna Patties

Tuna Patties
(Makes 4 Servings)

15 oz. canned tuna (drained)
4 egg whites
½ …

March 4, 2019 Spinach & Feta Breakfast Casserole

Spinach & Feta Breakfast Casserole

2 C pancake mix – whole grain if they have…

February 25, 2019 Whole 30- Turkey Veggie Chili

Turkey Veggie Chili

1½ pounds ground beef
2 cloves garlic, chopped
2 tables…

February 19, 2019 Body Composition & Metabolic Testing

Block Athletes Get a Discount on Body MetRX Services
Option #1 $399 (regularly $500)
Personal M…

February 19, 2019 Instant Pot Cold-Start Yogurt

Instant Pot Cold-Start Yogurt
(makes 8 servings)

1/2 Gallon 2% milk
2 Tbsp. Fa…

September 4, 2018 Kale Salad with Chicken

Kale Salad with Chicken
(Makes 2 servings)

3 C Kale (washed and cut)
2 Tbsp. …

June 29, 2018 Easy Summer Turkey Burgers

Easy Summer Turkey Burgers

1 pound 94% lean ground turkey
3 cloves garlic, fi…

November 14, 2017 Mindful Eating During the Holidays

Thanksgiving is next week already! Portion control, good nutrition habits and weight management a…

October 20, 2017 Simple Pumpkin Soup

(Makes 6 Servings)



2 1/4 cups pumpkin puree
2 shallots, diced
4 clo…

July 12, 2017 Veggie Tortilla Roll up


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


2 C old-fashioned oats
1 C protein po…

April 26, 2017 Healthy Veggie Sandwich

(makes 1 serving)

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

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

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


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)



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)

8 large lettuce leaves
1 Tbsp. ext…

July 5, 2016 Grilled Pizza

Grilled Pizza with Pesto, Tomatoes & Feta
(Makes 4 servings)


1 pound prep…

July 5, 2016 Grilled Pizza

Grilled Pizza with Pesto, Tomatoes & Feta
(Makes 4 servings)


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


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!


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)

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)
1 1/2 lb. Kale
1/4 Red Onion-chopped
3/4 oz. Dried…

December 13, 2015 Banana Cream Pie

Banana Cream Pie
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


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)

1- 15oz. can chic…

October 29, 2015 Halloween Treats for Burpees

Halloween Treats for Burpees 


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! 

6 Granny S…

October 12, 2015 Box Pro Magazine Article

Link to Box Pro Magazine Article: Behind Block CrossFit’s Nutrition Challenge

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

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)
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


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

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

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)


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)


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)


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)
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?


February 10, 2015 Artichoke & Red Pepper Frittata

Need a new breakfast idea?
Artichoke & Red Pepper Frittata
(2 Servings)

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)

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)
Salmon Patties
1 (14 3/4-oun…

December 9, 2014 Benefits of 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
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…


(6 Servings)
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
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)
1 head cauliflower, cut into smal…

October 10, 2014 Herbed Chicken Salad Sandwiches

Herbed Chicken Salad Sandwiches
4 servings
(Serving size: 1 sandwich)

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

1 whole wheat pita or flat bread of your choice

September 26, 2014 Portobello Caps with Tomato & Greens

Portobello with Arugula and Tomato

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)


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

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)


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


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 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.)

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

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

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


1 whole wheat English muffin
1 egg…

June 5, 2014 Skinny Guacamole

Skinny Guacamole
( Makes 4 Servings)
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
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)

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

 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

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

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
2 cups cooked quinoa- cooked and cooled
1 …

March 27, 2014 Dessert

Raw Berry Cobbler
(Makes 6 Servings)
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)


4 cups chopped kale


March 6, 2014 Whole Wheat Banana Protein Muffins

         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…