Fall Flavors Without the Guilt

Yes, it is still over 100 degrees outside and will be for the foreseeable future. That doesn’t mean that Fall can’t be on the brain! For most, school is back in session, which is a clear indicator that Fall really is right around the corner.

Fall brings great flavors, such as Peach Cobbler, Apple pie, Pumpkin everything and items baked with lots of cinnamon, nutmeg, and ginger. What also happens in Autumn, is with all the goodies that are full of these flavors, also comes the start of our “winter coat” that then has to come off once January 1st arrives.

Is it possible to enjoy all the goodness that Fall treats can offer and not completely blow nutrition goals? You bet! With a few swaps here and there it is easy to enjoy without the guilt.

Peaches are a great Fall staple and taste great when paired with cinnamon. They also have several health benefits that you can read about here.  Here is an snippet from the linked article about the some nutritional facts about a peach. “Peaches store a broad range of nutrients that are vital for the healthy functioning of the body. Peaches are a rich provider of vitamin A, beta-carotene, and vitamin C (ascorbic acid). They are also a good source of vitamin E (alpha-tocopherol), vitamin K (phylloquinone), vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B-6, folate, and pantothenic acid. Peaches offer a rich treasure of minerals such as calcium, potassium, magnesium, iron, manganese, phosphorous, zinc, and copper. [7] They are low in calories, contain no saturated fat or cholesterol, and are a good source of dietary fiber as well.”

Here is an easy recipe that you can use when you are in the mood for a peach cobbler, but don’t want all the guilt (and work) that comes with it! This recipe is so simple and can be completed in just a little over 30 minutes!


  • 1 fresh peach (or more if you are making it for more than yourself)
  • 1 tsp. butter or grass fed butter, such as Kerry Gold, divided (if you are going dairy free, you can substitute Ghee)
  • 2 to 4 tsp. brown sugar, divided (if you would prefer a more natural sugar option, you can use honey, coconut sugar or Maple sugar)
  • Sprinkling of ground cinnamon, to taste


  1. Halve peaches and remove pit. Place in baking dish, skin side down.
  2. Place 1/2 teaspoon butter in the hollow of each peach, top each peach half with 1 or 2 teaspoons brown sugar, and sprinkle with cinnamon.
  3. Bake at 375 degrees until peaches are tender, about 30 minutes. Serve warm and enjoy!

These yummy peaches can be paired with your favorite version of whipped cream or ice cream (or both) if your nutritional goals are not compromised.

Macro Information:
For 1 6 oz Peach
Calories: 121
Fat: 3.6 (g)
Carbs: 22 (g)
Protein: 2 (g)


August 2018 Athlete of the Month – Daryl Miller

August 2018 Athlete of the Month – Daryl Miller

1. What brought you to CrossFit?

We started doing Crossfit at the fire station about ten years ago. We found the high intensity and functional movements were perfect training for fighting fires. We eventually got rid of the leg extension and peck deck machines, and replaced them with pull up bars, kettle bells, and bumper plates. I had the opportunity to attend a Crossfit level 1 instructor class in ’08 and have been crossfiting ever since.

2. What was your first impression?

This is no joke! These workouts were HARD. Was fun to follow the main site, post scores, and compare to other athletes across the world. I was always amazed at how fast and strong these men and women were (I was nowhere near at their level). Was a bit challenging, though, going to a ‘globo gym’ and doing kipping pull ups or clean and jerks, you got a lot of strange looks…

3. How has that changed?

Well the workouts are still hard, but it is nice now to have actual Crossfit gyms to go to that are designed to do Crossfit workouts (no more strange looks).

4. What was your first “Bright Spot”?

My most recent bright spot was the day I decided ease up a bit (I am over the hill now, people). The injuries and soreness were becoming too much. I decided I didn’t have to RX a workout and get PRs to benefit anymore. It was hard at first, but I still get great workouts and the injuries and soreness have diminished.

5. What are you working on now?

Avoiding injury and maintaining strength and endurance.

6. What’s your favorite CFLT memory?

Working out with friends and family.

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