2014 Spring/Summer Nutrition 6 week Paleo Challenge! (May 12 – June 22) Paleo challenge- Guidelines 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. •$20 Buy in fee • You will submit (front, back, and side) photos of yourself before and after the challenge to [email protected] . • You will participate and record your challenge WOD results. • 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. • Each week you start with 105 points. If you do not log your food for one day -15 points. If you log your food for each day, 7 days = 105 pts (630 points for the entire challenge). 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, but should of course still be paleo. • You are not following the Paleo diet if you are not consuming fruits and vegetables. Each of your meals should consist of protein, good carbs (fruits/veggies), and some fat. • For every cheat that you have you will be deducted 20 points. 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 1 point. We will have a board set up for challenge participants to sign in. You are responsible for signing in for each day you attend. If your name is not on the board you will not receive points. You will also receive points for working out outside of crossfit so make sure to take a photo of your activity and post whether you went to globo-gym, did yoga, or had an active rest day.
- Now for the TWIST!!!
For this challenge you will partner up with another challenge participant for the entire 6 weeks. You can choose your own partner or we can partner you up. The point of partnering up is to add a level of accountability and motivation. Just like in a partner WOD you and your partner will work together to get through the next six weeks. You will earn and lose points as a team, so make sure to communicate with one another. The support and encouragement will help you all stay on track. Your posts can be individual or as a team, but if team posts are submitted they should clearly state what each person consumed.
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. Avoid products that are primarily made with soybean or vegetable oil and olive or coconut 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 (PROTEIN) 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 Whey Protein powder CARBS 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 FAT 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 • Avocado Oil • Sesame Seed Oil Grassfed Butter – although not strictly paleo, grassfed butter will be allowed on the challenge in moderation. Seltzer water (unflavored) Coconut water CHEATS (-20/Serving) Dairy Foods: • All processed foods made with any dairy products • 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 This cheat foods list is not all-inclusive so if you have any doubt about something please ask.
Commonly asked, and are OK:
• Deli Meats (as long as there isn’t sugar added) • Bacon • Sweet Potato (but not restaurant sweet potato fries… it can get ugly) • Coconut, olive, avocado, and nut oils • Coconut milk, almond milk • Grass-Fed butter, Ghee, Nutritional Yeast, Baking Soda/Powder, Salt • Coffee (black) and Tea (unsweetened), Seltzer Water • Chicken and Beef broth/stock • Mustards and Hot Sauces made with natural ingredients (check labels for sugars, unhealthy oils). Franks Red Hot is a go.
- We encourage proper pre and post-workout nutrition! We are going to classify pre and post to be within 45 minutes of your workout. If taken outside that window, they will be points off your daily total. Whey protein (to include Fuel for Fire), BCAA’s, Creatine, Kill Cliff. This window applies to any workout, whether at CFG or not.
- It is not our goal to become anti-social cave-dwellers! Still go out and enjoy – just be selective with your orders. Every restaurant out there will have options for some sort of meat/seafood as the main course. Start with that, and ask for extra veggies for the sides. Good to go, and is in the clear for the challenge!