Food for Squat: The Rule of Three

When it comes to forming new habits, just remember the rule of THREE. It takes THREE days to get into a good groove with a new routine, whether it is a change in your diet, your workout routine or any other big step. Say… you decide to go gluten free. The first day you might be running on adrenaline. The second day may start to suck a little bit, as you dream of sandwiches. The third day may suck a little more. But then, on the fourth day, you’re far enough removed from the gluten and you’ve already proven to yourself for 3 whole days that you can do without it! YES!!!

But then 3 weeks hit. And BOOM. Suddenly every single gluten item in the world sounds DELICIOUS. The struggle is real. But after you get through that 3rd week… you’re set! You’re amazing! You can resist every single temptation….

Until BOOM. 3 months hit. Struggle city.

You get the point.

So your job is to push through those times and recognize that you just need to make it through the next wave. It’s the same with starting your workout routine. Yes, it may be a huge struggle to get into the gym at 6 am every single morning… but commit to going for the next 3 days (taking planned out, intentional rest days). You might find your new routine easier than you once thought, if you just push through those bouts of THREE.

Now, on to the recipe!


Paleo Chicken Nuggets

  • 1 lb. Ground Chicken

  • Spices: ½ tsp. each: salt, garlic, onion; ½ tsp. pepper

  • 1/2 c. Arrowroot or tapioca starch

  • ½ c. Garbanzo bean flour (or ½ c. almond flour OR another ½ c. arrowroot/tapioca starch)

  • ½-1 c. coconut oil


  1. Heat a large skillet over medium heat and add about ¼ c. coconut oil.

  2. Mix the ground chicken and the spices.

  3. Put the ½ c. arrowroot and ½ c. garbanzo bean flour in a shallow bowl and add a dash of salt.

  4. Drop large tablespoons of the chicken mixture into flour and toss to coat. Flatten the nuggets into “nugget” shapes (duh) and add to the hot oil.

  5. Work in batches, cooking 2-3 minutes per side. Add more coconut oil as needed.

  6. Sprinkle with salt as soon as they come out of the oil.