Primarily Paleo

A path to wellbeing

May 12, 2016
by Stephanie

Nom Nom Paleo Sandwich Shop Ideas

a99968c2bfcee21fe1b0d54db1db740fPhoto Credit: Pinterest

I have been known to ask, “Would you cry if I suggested you to give up broccoli?” Of course no one would miss broccoli that much. However, I do witness very strong reactions from clients when it is time to evaluate their relationship with grains. Mostly it’s because we have been trained to center meals around pasta, bread, and other starches. (P.S. You don’t “have” to give up grains to work with me! Contact me to find out more.)

Now you don’t have to have lunch without a sandwich. In this article I authored for The Paleo Diet, you’ll be inspired to think outside the breadbox for what to have for lunch. Let me know what’s your favorite Paleo Sandwich combination in the comments below.


May 5, 2016
by Stephanie

4 Primarily Paleo Outdoor Exercise Workouts


Photo Credit:

The last time I took my daughter to the neighborhood playground there were no other children. However, there were two different couples working out on the playground equipment and one adult woman on the swing. Go figure! Playing and being outside are a wonderful way to get in a workout. The weather is warming up and it’s the perfect excuse to get outside to move. No gym membership needed!

Check out my article on The Paleo Diet for my favorite ways to exercise outdoors in 4 Outdoor Workouts to Skip the Gym Without the Guilt.

April 28, 2016
by Stephanie

Primarily Paleo Double Chocolate Macadamia Nut Energy Bars

cocoabarsPhoto Credit: Primarily Paleo

Everybody loves chocolate! At least that’s what my daughter and her friends believe.  Chocolate gets a bad rap though, with people believing it is “bad” for them. Chocolate in and of itself is not “bad”. That type of thinking is what has led us down the destructive path of seeking out and craving foods.

Chocolate is full of antioxidants that research implies to be beneficial to our health. Besides, it tastes great and doesn’t have to be full of sugar, preservatives, or chemicals such as found in most commercial candy products. The following cocoa powder and cocoa nib rich recipe will curb your cravings for the candy dish and is full of healthy fat from macadamia nuts to keep you fueled through your day.


  • 1 cup raw macadamia nuts
  • 2 cups pitted Medjool dates
  • ¾ cup raw cacao powder
  • 1/2 cup unsweetened shredded coconut
  • ¼ cup raw cacao nibs
  • 1/2 teaspoon salt1. Line an 8×8” baking pan with parchment paper, leaving overhang on all sides.
    2. Add macadamia nuts to food processor and run it until a nut butter forms.
    3. Place macadamia nut butter in a separate dish.
    4. Add dates to food processor and run until they form a ball.
    5. Add cacao powder, ¾ cup coconut, cacao nibs, salt, macadamia nut butter to date puree and process until smooth (you may need to stop and scrape down sides a few times).
    6. Press mixture very firmly into prepared pan.
    7. Refrigerate until well-formed and cut into 12 bars or 24 squares.


April 21, 2016
by Stephanie

Is CrossFit Really Dangerous?

f97f173f5094d1bc17f2638b6b1251b8Photo Credit: CrossFit 206

CrossFit gets a bad rap. CrossFit is not the reason why people get hurt doing CrossFit. I have been involved with CrossFit since 2008- as a trainer and as a participant. I have heard a lot about people’s experiences and I have seen a lot of bad form/ choices in the gym. For example, I might instruct a client to lift 55 lbs. in a workout only to discover a few minutes into the workout that he decided to lift 75 lbs. Or to see a client hastily pick up a weight, such as when putting it away, with a rounded back. Getting hurt in one of the above scenarios has nothing to do with CrossFit specifically.

I am fortunate to train at a CrossFit facility that focuses on form before intensity and that encourages and offers scaling options to allow participation for all fitness levels and ages.  If you are interested in trying CrossFit, but are scared, shop around for the right gym that meets your needs. Ask questions, seek out educated trainers and appropriate gym programming, and listen to your body at all times.

Read about how ACSM Fellows Accidentally Show CrossFit Safer than ACSM

Check out my article for The Paleo on : 3 Tips to Prevent Injury During Exercise

April 14, 2016
by Stephanie

How to Best Transition to the Paleo Diet


Photo Credit: Psychology Today

If I had a penny for every time I heard : “I tried the Paleo Diet, but it wasn’t for me.” This is the classic example of it’s not you, it’s me. The poor Paleo Diet gets a bad rap, often for user error. Following the Paleo Diet isn’t just about eliminating foods, it’s about learning how to eat well-balanced and nutrient-dense foods. If you have been eating the Standard American Diet your entire life and go cold turkey, there’s a lot of adjustments your body needs to make to begin to run efficiently.

In a nutshell here are a few things that happen when you transition to a Paleo Diet:
1) Learning to burn fat, and even ketones, for energy over glucose.
2) Balancing blood sugar to eliminate large peaks and drops over the course of the day.
3) Determining what is the correct macronutrient (fat, carb, protein) combination for your body and activity levels.
4) If you don’t feel well when adapting the Paleo Diet, chances are there is something in your diet or lifestyle you can tweak, such as eating more overall food or even more carbohydrates.

Read more about how to best transition to the Paleo Diet in my latest article for The Paleo Diet.

April 7, 2016
by Stephanie

May 15, 2016 Workshop: Optimize Your Performance with Nutrition

Optimize Your Performance with Nutrition
May 15, 2016 1:30pm
Arcaro Boxing 1208 E Jefferson St, Seattle, WA 98122
Cost: $10 per person

[wp_cart_button name=”Nutrition Workshop” price=”10.00″]
  • Learn to Eat For Maximum Athletic Performance
  • Gain Ideas for What to Eat Pre/ Post Workout
  • Healthfully Maintain Your Fighting/ Walking Around Weight

If you want to lose weight the healthy way and properly fuel your workouts, then this 60 minute workshop is for you. Stephanie Vuolo is a Nutritional Therapy Practitioner, ACSM Certified Personal Trainer, and CrossFit Level One Trainer. She offers a practical approach to nutrition for both fitness and competitive athletes to help you meet your health goals in and out of the gym.

Working with Stephanie has been great! With her tips and tricks, she has helped me position myself for my first amateur fight. I’ve lost close to twenty pounds in the course of 6 months by working with her to establish a great foundation for healthy eating. She not only gave me tips on better eating habits but also helped develop meal plans for me, establish better sleeping habits, and taught me tricks on how to handle cheat meals. -Arcaro Boxer

Contact Stephanie for further information.