2013 Spring/Summer Nutrition 30-day Paleo Challenge! (June 1st-June 30th) Paleo challenge- Guidelines
- As CrossFitters we love numbers, so yes we will have a point system. The goal of this challenge is to change the way you think about food. Hopefully at the end of this challenge Paleo will no longer feel like a diet but rather a way of life. Just like when you started Crossfit, you need to give paleo a chance. It will be hard at first, but the reward at the end is remarkable. **Remember, we are all in this together so when you feel like giving up reach out to your team and we will help you along.
- You will upload pictures and/or descriptions of all your meals and snacks (unless it’s a cheat- see below for cheat entries) to the CFG Paleo Support Group page. At the very least you must keep track of everything. EVERYDAY THAT YOU DO NOT SUBMIT A PICTURE OR DESCRIPTION YOU ARE MISSING OUT ON AT LEAST 15 FREE POINTS!! Collage photos are acceptable so long as each meal/snack is clearly visible. Meals are most important. Submissions of snacks do not take the place of a meal and you will not get points for it.
- For every cheat that you have during the week you will be deducted 5 points per serving. Describe the cheat, including the servings. There is no need for pictures to tempt others. Cheat meals are ok if consumed infrequently, so accept the cheat and move on, however cheat DAYS are not. One cheat doesn’t reverse your progress so keep going. Just don’t make excuses TO cheat. It is a choice we make AND NOT AN ACCIDENT, so make a conscience effort to eat clean. Your life won’t fall apart if you say no to bread, trust me!
- Each day that you come to Crossfit and take part in the WOD you get 3 points. You are responsible for writing your name on the white board for each class you attend. If your name is not on the board you will not receive points.
- You are not following the Paleo diet if you are not consuming any fruits or vegetables. However, since some fruits are high in sugar, you will be limited to 2 servings per day of any fruit with a metabolic fructose of 5 and under, according to this chart- http://thepaleodiet.com/fruits-and-sugars/
A list of acceptable fruits is provided below. o Cheats constitute: § Dairy (Milk in coffee is not allowed) § Grains- Rice, bread, pasta, cake, cookies, cereal, ect. (including Quinoa) § Legumes- Peanuts, soy beans, lima beans, kidney beans, ect. § Packaged/processed food (including deli meats and fast food bacon) (Deli meat and bacon are only allowed if they are nitrate, sugar, and corn starch free. Bacon from a diner, etc., is not paleo and therefore not allowed). § Fast food § Alcohol other than red wine, cider (sugar free) and tequila (1 serving allowance/week) More than that -5 § Dried Fruit (unless you dry it yourself, without any adding sugar) § Anything with added sugar (You are allowed raw honey, maple syrup, and agave in moderation). o Bonus Points: Each week we will post a bonus opportunity, which can help you earn additional points. Food List There are lots of books and websites out there on the Paleo Diet. Our standards include and exclude certain foods due to the fact that we are all athletes and can use certain foods for recovery and energy. All meats are recommended to be grass-fed and “all organic” but we understand that this is unrealistic for a lot of you. Trader Joes and Whole foods sell organic meats and other organic foods. We encourage you to shop there, but you will not lose points if you cannot. Be really careful when picking out canned and jarred items. Soybean oil, sugar, preservatives are the main ingredients in most. Try to avoid products that are primarily made with soybean or vegetable oil and look for canola, olive, or flaxseed oil instead. Portions – Base each meal around protein. The bulk (thickest part) of your protein source should be roughly the same size as the palm of your hand. Then fill the rest of your plate with vegetable. Always go for variety in type of vegetable and how it is prepared (don’t forget to eat the veggies raw too). Paleo Foods/Highly Encouraged Lean Meats:
- Lean beef (trimmed of visible fat)
- Beef Jerky (check label for added sugar)
- Flank steak
- Top sirloin steak
- Extra-lean hamburger
- Lean veal
- Lean pork (trimmed of visible fat)
- Pork loin
- Pork chops
- Lean poultry
- Chicken breast
- Turkey breast
Eggs (free range, hormone free, organic are best) Fish:
- Bass
- Bluefish
- Cod
- Eel
- Grouper
- Haddock
- Halibut
- Herring
- Red snapper
- Salmon
- Shark
- Striped bass
- Tilapia
- Trout
- Tuna
Shellfish:
- Clams
- Crab
- Crayfish
- Lobster
- Mussels
- Oysters
- Scallops
- Shrimp
Fruit:
- Apricot
- Avocado
- Blackberries
- Blueberries
- Cantaloupe
- Casaba Melon
- Cherries (sour)
- Cranberries
- Figs
- Grapefruit
- Guava
- Kiwi
- Lemon
- Lime
- Nectarine
- Orange
- Papaya
- Passion fruit
- Peaches
- Pineapple
- Plums
- Pomegranate
- Raspberries
- Star fruit
- Strawberries
Vegetables:
- Artichoke
- Asparagus
- Beets
- Bell peppers
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots
- Cauliflower
- Celery
- Collards
- Cucumber
- Eggplant
- Endive
- Green onion
- Kale
- Lettuce
- Mushrooms
- Mustard greens
- Onions
- Parsley
- Parsnip
- Peppers (all kinds)
- Pumpkin
- Spinach
- Squash (all kinds)
- Sweet Potato (in moderation)
- Tomato (actually a fruit, but most people think of it as a vegetable)
- Turnip greens
Nuts and Seeds (in Moderation):
- Almonds
- Brazil nuts
- Cashews
- Chestnuts
- Hazelnuts (filberts)
- Macadamia nuts
- Pecans
- Pine nuts
- Pistachios (unsalted)
- Pumpkin seeds
- Sesame seeds
- Sunflower seeds
- Walnuts
Oils:
- Olive oil
- Coconut oil
Whey Protein powder Seltzer water (unflavored) Coconut water CHEATS (-5/Serving) Dairy Foods:
- All processed foods made with any dairy products
- Butter
- Cheese
- Cream
- Dairy spreads
- Frozen yogurt
- Ice cream
- Milk
- Nonfat dairy creamer
- Yogurt
Grains:
- Barley (barley soup, barley bread, and all processed foods made with barley)
- Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
- Millet
- Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
- Rice (brown rice, white rice, top ramen, rice noodles, basmati rice, rice cakes, Rice flour (all processed foods made with rice)
- Rye (rye bread, rye crackers, and all processed foods made with rye)
- Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
- Wild rice
- Quinoa
Cereal Grainlike Seeds:
- Amaranth
- Buckwheat
Legumes:
- All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
- Black-eyed peas
- Chickpeas
- Lentils
- Peas
- Miso
- Peanut butter
- Peanuts
- Snowpeas
- Sugar snap peas
- Soybeans and all soybean products
Soft Drinks and Fruit Juices:
- All sugary soft drinks and diet beverages
- Gatorade
- Vitamin water
- Coke
- Diet Coke
- Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higherglvcemic index)
Alcohol:
- White wine
- Vodka
- Gin
- Rum
- Beer
Artificial Sweeteners:
- Sweet and Low
- Splenda
- Equal
Condiments:
- Processed salad dressings
- BBQ sauce
- Ketchup
- Mustard (unless just mustard seeds and vinegar; check the label)
- Miracle Whip
- Anything made with soybean oil
- Anything made with high fructose corn syrup
- Anything with added sugar