More Paleo tips from our resident Paleo Expert and Paleo Mom, Melissa Joa
Thickener: Use Arrowroot or Tapioca
Add to small amount of water an whisk in while heated
Sweeteners: Use honey, maple syrup, fruit purée, beet puree(red velvet), or date purée.
Flour substitutes: Use almond, coconut, hazelnut, or arrowroot(fluffier).
I like to cut coconut or almond flour with arrowroot. Per 1/2c of coconut or almond, I use 1/3c arrowroot
Lots of eggs
Whipped cream: Put a can of coconut milk in the fridge and scoop off the thick cream and whip. Serve immediately
Onion powder makes things taste cheesy
To make a “cheesy” sauce, use egg yolks and coconut milk as your sauce base(scalloped potatoes, squash, or root veg), paleo Big Mac, carbonara, fettuccini etc.
3 yolks per 1/3 cup of coconut milk
Melissa is a Registered Holistic Nutritionist (RHN). A mother of three and an avid CrossFitter, Melissa specializes in whole body health – balancing the foundations of digestion and the body’s systems, along with lifestyle, emotional, and energetic support.
You can contact Melissa at

Bridge run,
5 Rounds:
Squat series x3 each,
Toes to bar x5,
Dumbbell snatch x5/side
Grace or Isabel


March 29, 2023

2 sets:10 reps per side, adductor dip10 reps per side, T-hip rotation10 reps alternating thoracic bridge 2 sets:10 reps per side, floor slider side lunge

CrossFit Lite – March 28, 2023

3 Rounds:45 each exercise– Side to side floor thrusters– Leg Raise to windshield wiper– Plank Bird Dogs– Hollow Lifts Half of THE SEVEN:7 rounds:4 HSPU4


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