Healthy Lunch Options in the Kansas City Crossroads

meal prep

One of my favorite parts of living and working in downtown Kansas City is all the amazing local restaurant options. From BBQ to vegan, you can’t go wrong. If you’re trying to dial in your nutrition or lose weight, however, the abundance of close and convenient eateries can be problematic. But, with a little planning and menu tweaking, you can actually find some delicious, healthy lunch options. Here’s a run-down of some of our favorites:

Cafe Gratitude

Honestly when it comes to eating out this might be one of the best menu I have ever seen! I really don’t think you could go wrong with any of the options. 

TryAdd Kimchi to everything!  Fermented foods rock!

ModifyI would recommend staying away from the juices and smoothies because they will be high in sugar, low in fiber, and not fill you up for very long. 

Evolve Paleo Chef

Try: Salads and entrees look good.  They are a little high in fat, but for “eating out” it’s not bad. Take a fruit or veggie cup or jerky pack back to the office to snack on later.

Modify: The desserts. Just because they are paleo doesn’t mean you need dessert at lunch. Again, I’m not a huge fan of juices so I would avoid those and snack on whole foods.  And I definitely would advise against having a full juice with a meal.

Protein House

Try: Breakfast Sandwich, PH Hash (could split into 2 meals or a meal and leave some for a snack later), Loaded Oatmeal, PH Greek Yogurt, Super Bird Omelet, SHRDD Veggie Omelet, Plant Power Bowl (vegetarian), Power Wrap (vegetarian), PH Vegan Mixed Salad (vegan), Southwest Veggie Wrap (eat half and save other half for a snack or lunch the next day), Salads, Bowls, and Wraps.

Modify: Always add dressing yourself. And try to use oil-based dressing (Vitamins A, D, E, & K are fat soluble, which meals there must be fat present to absorb them). Split wraps/bowls into 2 meals and have with a side salad. 

The Westside Local

Try: They have a seasonal menu, so it changes frequently and is always fresh. Look for items that list at least 1-2 veggies. Eat ½ of wraps and sandwiches and pair it with a side salad or a veggie Locality. When looking at entrees make sure there is a protein and at least 1 veggie, preferably 2.

Modify: Items covered in cheese.

Lulu’s Thai Noodle Shop

Try: Thai Lettuce Wraps, Satay, Vietnamese Spring Rolls, Wok dishes are a good choice (the more veggies the better), Curries, Salads, Red curry tofu.

Modify: Sodium is always the biggest issue at noodle/ramen restaurants. Wok No Brainers – avoid meats that have been battered and/or fried. Soups are going to be very high in sodium.  If you get a soup make sure to eat the veggies and meat and leave remaining broth. Always add salad dressing yourself. Substitute crab rangoon for spring roll. Be mindful while eating meals that come with noodles or rice.  These are fine to have, but the correct portion size is a cupped fist full (1 for women, 2 for men).

Blue Bird Bistro

Try: Look for items that list at least 1-2 veggies. Eat ½ of wraps and sandwiches and pair it with a side salad or a veggie starter. Choose meats that are grilled not fried. When looking at entrees make sure there is a protein and at least 1 veggie, preferably 2.

Modify: Menu items covered in cheese

The Mixx

Try: Build a salad, add any veggies you want, 1 fruit, 1 protein, 1 legume OR grain (unless you are vegetarian, then 1 of each), nuts and seeds optional – no candied pecans, substitute black beans or salad or sandwich side, the more veggies the better for mixx ins.

Modify: Cheese optional – ask for a small amount, always add dressing yourself.

Jack Stack BBQ

Try: Fill up on salad first. Eat sandwiches open faced. Opt for lean meats, like turkey & chicken over fatty cuts like burnt ends & sausage.

Modify: Substitute a side of fries for a side salad, coleslaw, baked potato with a little butter, broccoli with roasted garlic butter, or veggie kabob. Use BBQ sauce sparingly. BBQ may be good for the soul, but not so much for the “diet”.  Eat intuitively.  Stop eating when you are 80% full.  If you are still hungry after 5-10 minutes have a little more. 

The Jacobson

Try: Fresh Markets Greens and More are good options – Always add dressing yourself. Waldorf chicken salad – ½ might be enough with a side salad or veggie Accompaniment. Heirloom & Ancient Grain Bowl. Bourbon-Glazed Roasted Cedar Plank. Salmon

Modify: Crispy Fish Tacos – ask for them grilled. 

BLVD Tavern

Try: Avocado Toast, Organic Scottish Salmon, Shrimp & Grits, Quiche of the Day

Modify: Corned Beef – Get Creamy horseradish on the side and use sparingly – only eat ½ if it is a large sandwich & have greens as side. 

Grab ‘n Go: Eat Fit Go

Try: Breakfast choices are a good way to start the day.  Avoid starting the day with processed sugar (i.e. bagel, muffin, sugary coffee, cereal). Snacks are great to keep in the office when working long hours. There more veggies the better. Has a lot of options for people with food allergies. 

Modify: Eat Pasta meals sparingly. 

Remember, restaurants generally aim to create the best-tasting food experience. Even if the restaurant has fresh, “healthy” ingredients, it is easy to rack up the calories while eating out. Try to limit how many times you eat out for lunch but, if you find yourself in a bind, follow these simple steps to choose some healthy options next time you’re in Kansas City eating out! 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Featured Athlete of March: Kylea Meneilly

Not only does Kylea crush it in the office, she always has a little left in the tank when she gets to the gym. She’s positive, hardworking, and coachable. She’ll always throw you a high-five and is a bona-fide ambassador for the gym. Catch Kylea in the afternoon classes bringing in the sunshine!

What’s your athletic background? I grew up swimming competitively.

When did you start working out at The Hill? August 2016.

Was this your first experience with CrossFit? Yes.

What keeps you coming back? I love a good challenge. When I conquer an intimidating workout, I feel like I can accomplish anything. I also love the community at the gym because it makes you feel like family. My only regret is not joining sooner.

If you could write the WOD what would it be? Power cleans, rope climbs, double unders. Can’t forget to start with a warmup of the pvc pipe game or crab walking with a med ball.

What are some of your goals, fitness or personal- for 2018? Personal: take more vacations. Fitness: be able to do strict pull-ups! I also want to be the best version of myself and one of my fitness goals is to practice healthy, sustainable eating habits.

Any PR’s that your proud of? I snatched 85# last month!

List one or two improvements you have seen in your life since starting CF? One improvement is my mental toughness. I feel that a lot of Crossfit is mental and having that aspect in control has made a world of difference in my performance each day. Knowing you can accomplish something challenging in the gym translates to other aspects of your life.

What do you like about KC? KC has amazing people. I like the “small world” aspect, like the “6 degrees of KC.”

Why do you live in KC- job? school? other? And how do you like to spend your free time? I grew up in Overland Park, KS. Most of my family, my parents and sister, live in KC. I have lived in other states but nothing beats being close to family. I spend my free time forcibly snuggling my two dogs and watching The Office.

What’s your favorite cheat meal? Pizza. Every time.

What would you say to someone thinking about starting CrossFit? It is not as scary as you think!

Anything else you would like to share? This gym offers unmatched, incredible coaching and an amazing community. I am so happy I joined and I can’t wait to see what this year brings!

 

Getting to Know Coach Blue

CARING | HONEST | DRVEN

These are the core values we hold as a team. We are so fortunate to have such highly skilled & passionate Coaches at The Hill.

  Part 2 of our “Getting to Know the Coach” Blog Series

 

We can only assume that Coach Blue’s calm, caring demeanor stems from his glorious beard and love of cats. You’ll find Blue throwing down good vibes weekdays at 7:00pm and throwing down daily in his own training. We’re grateful for Blue’s adaptability, care for his athletes, and – of course – his annual speedo appearance.

 

Name: Eric Blue

Where did you grow up? South Bend, Indiana.

Fill in the blank: I wanted to be a __ when I grew up. A veterinarian or a gym teacher. So basically two complete opposite things.

Favorite class or activity in high school? Biology.

Voted in high school most likely to… Be in the Olympics. I was a State Champion Swimmer!

Most interesting part time job? Competitive swimmer from the age of 6 to 22.

I can quote… Both Home Alone movies and Ms. Jackson by Outkast.

Got any hidden talents? I have an encyclopedic knowledge of useless information (movie quotes, sports facts, etc.).

What do you like about KC? BBQ (obviously), the music scene, being a part of a city that is trying to grow and progress, all the great people I have met since moving here.

Coaching:

Your Job Title at The Hill: Trainer

Certification: Crossfit Level 1

How & when did you get connected to The Hill? My friend Mitch Stout was one of the original owners/coaches here. He and his wife moved to Columbia (where I used to live) and when I was getting ready to move to KC they said I should check out the Hill.

How long have you been coaching? Three years since January! My first year or so was at Crossfit Fringe in Columbia and the last two or so years have been here at the Hill.

Why Coach? – what motivates you personally? Helping people to improve daily. Not just being able to do a pull up and snatch better but also creating the right mindset about daunting workouts, lifts, or movements.

What do you love about your job? Interacting with people. My other job is fairly individualized so it’s nice to be able to come into the gym everyday and interact with like minded people and just have fun.

What continuing ed are you planning or currently doing? There are a few seminars and courses I would like to attend but the stars haven’t aligned recently. I am hoping to attend gymnastics and weightlifting related courses in the near future.

How would you describe your coaching style? Laid back.

What’s something you wish everyone knew about health and fitness? Not that this is some sort of secret, but it is important to be consistent and flexible. If you have a day where you aren’t motivated, just getting up and moving is worthwhile. You don’t always have to throw heavy weights overhead or collapse onto the ground in exhaustion after a workout to make that day “count”.

What is something you are working on improving as an athlete personally? Taking care of myself through good, consistent nutrition; getting an adequate amount of rest everyday; being focused in the gym at the task on hand and not what is coming up or what happened in the past.

What are you looking forward to in 2018? The Open!

 

 

 

 

 

 

Friday Night Lights 2018

It’s that time of year – The Open 2018

What is the Open?

The CrossFit Games Open is the largest worldwide fitness event in history. Five workouts over five weeks are used as a qualifier for the CrossFit Games Regionals. But, in affiliates all over the world, the Open is a time to come together as a larger community and have a lot of fun.

Friday Night Lights

We’ve had a tradition for the last five years of doing the Open workouts in all classes every Friday during the Open Season. In the evenings, these will be done in heats as “Friday Night Lights.” It’s a fun atmosphere and a great time to meet folks from other class times. Think: happy hour with a little sweat beforehand.

 

Friday Night Lights 2018 starting Friday, Feb. 23rd

This year we’ll be doing a weekly in-house “competition” as a way to test our fitness and get to know some new faces around the gym. Here’s how it works:

  • Teams of 4 with 1 Team Captain and 1 Rookie
  • Team Captains are in charge of scoring & must submit scores by each Tuesday
  • How to earn points:
    • Complete that week’s Open workout
    • Attending Friday Night Lights (+2 points/team member)
    • Team spirit (+5 points)
    • Performance
      • Each week, we’ll give away prizes for different categories: Male/Female Rx/Scaled, Masters, & Rookie

How to get involved

There is a sign-up sheet at the front desk if you have a team or you’re looking for a team. You’ll need a rookie (see FAQ below) and a team captain to keep score. If you don’t have a full team, there is a “looking for a team” section on the sign-up sheet.

FAQ

1. Who is considered a rookie? A rookie is someone who has not participated in 3 or more Friday Night Lights (FNL) or Open WODs.

2. If I’m a veteran/team captain do I have to do Rx? No

3. What if I can do the Rx movement just not that many reps (ie. you can do a muscle up or 2)? Do Rx.

4. Can I do the scaled workout? If you usually do lifestyle track or cannot safely do the skill or weight then do the scaled option.

5. What if I don’t know anybody to make a team? Put your name on the sign-up sheet and we will assign you to one.

6. Can my team get points if I did the workout at the 6 or 12 class? Your team can get points from your score. However, if you are not present at FNL, then your team will not get all possible attendance points. If you do the WOD earlier and still attend FNL then you will still receive your attendance points.

7. I’m a little hesitant. Should I do this? Unless you hate people and fun… YES!

 

 

 

A Case for Not Checking the WOD

I’ve grown to love analytics. If you get a critical mass of people behaving in very similar fashions you can begin to make inferences about that behavior. I especially geek out about people’s’ behavior online. One of my jobs is to help gym owners with their online presence and branding. After looking at users’ behavior on hundreds of CrossFit websites, I’ve noticed an interesting trend:

People will do ANYTHING to see the day’s WOD.

I mean, it’s pretty incredible. On our site alone, Monday through Friday, the WOD is checked nearly 800 times a week. In fact, the data is so overwhelming that we’ve begun to change the way we build websites accordingly. Gyms are no different than any business or organization – communication with customers is very difficult. We’ve tried email, text messaging, Facebook Groups, announcement boards, and announcements after every workout of the day. It was still really difficult to convey a message.

So we buried the WOD.

In website development, there are a couple absolutes – you have about 3 seconds and 2 clicks to get people where you want them to go online. Our attention span is all but non-existent – especially in a digital world. There is one HUGE exception to this rule: the day’s WOD. You can put that bad boy down a digital Alice-in-Wonderland rabbit hole and CrossFitters everywhere will hunt it down like a prized bird dog. We started to build websites with WODs buried under (more) important things like nutrition information, content from coaches, and announcements. Hell, you’re probably reading this now because you were on your way to see a WOD 🙂

I get it.

I did my first CrossFit WOD from CrossFit.com almost a decade ago. I joined my first affiliate almost 8 years ago. It’s only been in the last 9 months that I refused to look at the WOD ahead of time. I do the same warm-up everyday, then ask Josh what we’re doing 10 minutes before we start the party. Cherry-picking aside, there are plenty of very valid reasons to check the WOD that I’ve heard in the past:

  • I’d like to know what I’m getting myself into
  • I’ll skip a lunch meeting or eat a little healthier if I know Fran is coming up today
  • I won’t go out for drinks tonight if tomorrow’s WOD is a brutal one
  • I want to know what mobility I need to do
  • I want to plan my extra workouts throughout the week, like training for a marathon or doing a 2-a-day

All completely valid reasons. But, if we’re being honest, most of us would be better off behaving as if tomorrow will be a really tough workout, right?

I’d like to make the case that you take the next month and never check the day’s WOD. Simply choose a workout/rest schedule and stick to it no matter what. Come in Monday through Wednesday, rest Thursday, then workout Friday and Saturday. Or and Monday/Tuesday, Wednesday rest, Thursday/Friday. Choose a class time and get it in. 

1. Practice being “up for anything”.

Lessons from the gym carry over into life. Life is unpredictable. Really terrible shit can happen very randomly. We can do absolutely nothing to change anything the exact moment that thing happens. Our only course of action is to adjust our reaction to the thing. I used to get really bent out of shape when I’d make an accidental mess; like grinding up a bunch of coffee only to spill it all over the kitchen, making an awful mess. What would getting upset solve? You just have to begin the slow tedious work of cleaning up all the ground beans you spilled.

What if we used the day’s WOD to practice this? Show up, see how tough it’ll be and say “Well, what other option do I have? Let’s get it done.”

2. Surrender to the process.

WebMD has turned us all into armchair Physicians. Similarly, Instagram has turned us all into fitness professionals. If you have legitimate, attainable, measurable goals you want to work toward – like body composition change or running your first marathon – don’t try to figure that crap out on your own. Sit down with a coach. They know – and they’ve done – the WODs coming up. They have trained thousands of different people for thousands of hours under countless conditions and goals. Lean on them for guidance and schedule a time to meet with your Crew Captain regularly.

If you’re trying on your own to “build the perfect program” – it doesn’t exist. You’ll gravitate toward the things you like and shy away from the things you don’t (and probably need). Trust me, I did this for years and my fitness suffered tremendously and, ultimate, ended in an injury from which I’m just now recovering. In a given 2 weeks, you’ll have exposure a couple cardio days, a couple strength days, a few High Intensity Interval Days, and some “active recovery” days. Each of these days rotate weekly. If you set your schedule (see #1), you’ll hit each of the appropriate workout types to achieve world-class fitness.

3. You don’t need anymore stress or anxiety.

Save your anxiety for stuff that matters. While you may say to yourself that “the workout doesn’t matter” the truth is that you expend some mental energy on thinking about what you’re about to do. You plan on a 6am workout, but you check the WOD the night before giving yourself just hint of stress about what you’re waking up to. Your alarm goes off, you check the WOD, and hit snooze coming to the conclusion that the work “doesn’t fit with your goals right now.”

It’s important to begin to create positive associations with beneficial habits. I know cause I’ve been there; sitting in a cubicle, checking the WOD, and freaking out about how much it’s going to suck. Questioning whether or not I can do it. Thinking about how much everyone will be looking at me. Scared that I’ll be at the bottom of the leaderboard. What if we adopted the “up for whatever” mindset? What if we attacked our weaknesses with the same gusto we played to our strengths.

4. The unknown and unknowable – both physically and mentally.

This is what CrossFit was founded on – practicing the unknown and the unknowable. Having such a strong basis of General Physical Preparedness, one could realistically complete any task in front of them at a moment’s notice. I like to think of it as the “5k Principle” – if someone asks me to hop into a 5k run this weekend, I’d like to think I’d be up for the task. I won’t be first, I won’t be last, I may be in a small amount of pain, but I’ll get the job done and not be wrecked for the rest of the weekend. Similarly, I’d also like to be able to rip a bodyweight snatch in Nanos within 10 minutes of warming up. Not a world record, but the carry-over into a functional life is clear.

Much like the physical unknown, what if we practiced this in our mental and emotional lives? What if we stepped into a potentially uncomfortable situation, not knowing the outcome three to five times a week? What if we became so calmly comfortable with the unknown, uncomfortable that our ability to adapt in our careers and relationships improved as a result of practice in the gym?

A 4-Week Challenge.

Here’s my challenge: Set a time and day schedule for the next 4 weeks. Don’t check the WOD and just show up no matter what. As weird as it sounds, this has dramatically changed not only my fitness, but my life. I used to hate – and almost entirely avoid – any type of unknown social interaction. Shopping was the worst. Going into a situation in which I didn’t have defined roles and tasks would tie my stomach in knots. I much preferred to play bartender or chef at a party than sit and relax with other people I only kind of knew.

Showing up to work out without knowing what I was getting myself into really helped with this. It was an unknown, uncomfortable situation that pushed me but I survived every single time. I became more adaptable and less afraid of the unknown and unknowable. I started making better life choices because I never know when Fran would be poking her head out around the corner…

In Health Knowledge is NOT Power

You want to improve your health. You just need to KNOW what to do, right?

Every time I do a presentation on fitness, health, or nutrition I ask the audience the same question: “How many times today did a physician tell a patient some version of ‘eat healthier, stop smoking, and move more?” The number is probably in the tens of thousands.

Now, imagine a late-night “man on the street” segment. The host asks passers-by “true or false: you should eat healthy foods, plenty of veggies, minimal sweets, not smoke, and workout several hours a week.” What percentage of “true’s” would we get? My guess is somewhere over 90%.

Imagine a study where people of all walks of life, income levels, socio-economic backgrounds, and ages are all shown images of food found in most grocery stores. The foods range from kale to Twinkies. Each time an image pops up, the participant must select “One should probably eat more of foods like this than they currently do” or “one should probably eat less of this than they currently do.” My guess is that participants of all different demographics would tend to select the buttons congruent with a scientifically-supported “healthy” diet.

Take those same participants and show them different types of scientifically-supported exercise – aerobic activities, resistance training, HIIT classes, and stretching. Randomly show them other “less healthy” activities like excessive sitting, binge drinking, or sleeping in. My guess is we’d have similar results. An overwhelming number of people will be able to recognize the activities that promote health and those that detract.

I recently took a moment to pause at the food stand of my favorite retailer.

I noticed that the calorie content for each of the meals and snacks was posted next to the menu item. On the surface, I thought “hey, what a great idea!” –Please don’t get this twisted – I am a strong supporter of treats, snacks, and “cheat” meals. If you want a hot dog – go sick. Have the best, most loaded hot dog imaginable. But, back to the menu- A well informed citizenry will make great decisions, right?

Wrong.

I’m not advocating that we abandon the acquisition of knowledge whatsoever. Knowing how the body works protects us from charlatans and snake oil salespeople. In fact, I advocate that you increase your understanding of science and physiology. What I’m talking about here is where the rubber meets the road.

When someone talks about a car’s horsepower, there are two numbers we look at. There is horsepower and then there is Wheel horsepower. Wheel horsepower is always a lower number because power is lost as it transfers from the drive shaft, through some gears and finally where the tire meets the road. Horsepower only matters at the wheel. Sure it is cool to have a 1,000 horsepower car, but all those ponies only matter if you can haul ass, right?

Many times people hide behind knowledge. They’re looking for just the right programming. Maybe they need someone to tell them the exact ratio of protein, fat, and carbs to eat. They spend more time researching the perfect meditation app or mindfulness strategy than they do sitting still. They freak out over toxins and “unclean” foods while hammering vodka sodas all weekend.

You have all the knowledge you need to drastically change the course of your health and your life. You probably have coaches all around you repeatedly telling you the things you need to do, but you’re not quite ready to hear the truth. Focus more on where the rubber meets the road – your horsepower at the wheels – than you do your car’s theoretical horsepower. This is done through habit, consistency, and practice. This comes from doing what you know you should do whether you feel like it or not. Building your horsepower at the wheels isn’t sexy. It takes time. It takes discipline. It is uncomfortable. Find a friend or coach, buckle up, and let’s use some of that mental horsepower to lay down some rubber.