Transcript Paleo-Challenge-September-2012

CROSSFIT
PALEO CHALLENGE
2012
For 4 weeks you will eat from this phrase and nothing other than this phrase:
“Meat, and vegetables, nuts and seeds, some fruit, little starch, and no sugar!”
Points will accrue for the following:
*Each Day of Eating Strict and keeping a journal
*CrossFitting 5 days per week
*Sleeping 8 hours per Night
*Before and After Picture
Weekly Recipes are posted on the Crossfit Incite Blog
You’ll be divided into
multiple teams. Each Saturday you will post your points which will be tallied for each team and
posted on Saturdays. If you do not post your points, you will get a ZERO!
Challenge dates:
September 1st-29th (4 Week Challenge)
Check the Crossfit Incite Website this week for the complete Paleo Challenge Powerpoint!
Lean Meats
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Fish
Lean beef (trimmed of visible fat)
Flank steak
Top sirloin steak
Extra-lean hamburger (no more than
7% fat, extra fat drained off)
London broil
Chuck steak
Lean pork (trimmed of visible fat)
Pork loin
Pork chops
Lean poultry (white meat, skin
removed)
Chicken breast
Turkey breast
Eggs
Egg Whites
Vegetables
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Asparagus
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Cucumber
Eggplant
Onions
All types of Lettuce
Mushrooms
Onions
Peppers (all kinds)
Seaweed
Spinach
Squash (all kinds)
Tomato
Nuts and Seeds
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Almonds
Hazelnuts
Macadamia nuts
Pecans
Pine nuts
Pistachios (unsalted)
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
Olive Oils
Olives, avocado, walnut, flaxseed, and
canola oils
Fruit
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Apple
Banana
Blackberries
Blueberries
Melons
Cherries
Grapefruit
Grapes
Kiwi
Mango
Orange
Peaches
Pears
Pineapple
Strawberries
Watermelon
All types of fruits
Here’s a summary of foods that are NOT consistent with a
paleolithic nutritional model:
Dairy products, including milk, butter, cheese.
Peanuts, peanut butter and cashews
Cereal grains including things like, bread, oats, rice, corn.
Beans, peas or other legumes.
White Potatoes.
Packaged "manufactured" foods.
Sweets, candy or soda, diet soda, nothing with refined sugar, high fructose corn syrup
or hydrogenated foods. Check your labels!
 Alcohol….yes, its just 4 weeks, give your body a break!
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 1. Breakfast Sausage (nitrate free if possible), Pineapple, Almonds
 2. Eggs (2-4), Bacon, Avocado, and one whole orange.
 3. veggie scramble – (Saute in Olive Oil) Eggs scrambled with peppers, tomatoes, &
onions and a side bowl of strawberries.
 4. Eggs Sunny side up (olive oil), 2-4 strips of turkey bacon, 1 piece of fruit, & a
handful of nuts.
 5. smoked salmon, diced vegetables (zucchini, celery, spinach). 1 tsp olive oil. Saute
veggies to taste.
 6. 1 sirloin steak of slice of ham. 1 sliced tomato (cook as desired). 1 handful of nuts.
 7. 1 bowl of chopped fruit, choose from the following - apples, strawberries, bananas,
berries, oranges, etc. 1 large handful of nuts (I prefer walnuts). 4 strips of bacon,
turkey bacon, or links of breakfast sausage.
 8. Deli Turkey (also make a great snack), 1 piece fruit, 1 handful nuts.
In general you want to have some PROTEIN, CARBS (Fruits and veggies), and a source of
HEALTHY FAT with each snack and meal but there’s nothing wrong with eating an
apple & handful of nuts as needed.
Remember, the purpose of this challenge is to eat
real food, not to go hungry. So EAT up!
Google is your friend, all kinds of things come up under Paleo snacks. If you like to cook
here are some additional ideas:
http://www.thepaleodiet.com/nutritional_tools/recipes.shtmlsnacks/.
*Trail mix for on the go:
1 cup raw or roasted almonds, 1 cup pumpkin seeds, ½ cup sunflower seeds, 1 cup
blueberries, ½ cup raisins.
*fruit & nuts
*Homemade beef jerky, nuts, 1 piece of fruit.
*leftovers also make a great snack!
 When grocery shopping or eating out you want to insure that all of the ingredients are
free of
(1) grains,
(2) legumes including peanuts, beans, peas, soybeans, tofu, soy milk and flour,
(3) dairy products,
(4) salt,
(5) yeast including baked goods, pickled foods, vinegar, fermented foods and
fermented beverages (all contain yeast),
 (6) processed sugars, (high fructose corn syrup)
 (7) excessive added fats (hydrogenated fats) except for permitted oils. You should try
to choose the leanest cuts of domestic meats and trim away any visible fat.
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Remember this phrase:
“Meats and Veggies, Nuts and Seeds, Some Fruit, Little
Starch, NO SUGAR!”
Keep it simple :
If its not in the phrase, don’t eat it!
Strict Paleo
5pts per day
1 point for each
meal /Snack that
is Paleo
Crossfitted
5pts per week
1 point for each
workout
completed
8hrs of Sleep
8pts per night
1 point for each
hour you sleep
each night
Total Points
Wk1
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Wk2
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Wk2
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Wk4
MON
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TUES
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WED
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THUR
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FRI
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SAT
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SUN
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Weekly
Total :
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(Add totals for each week
in bottom row. At the
end of the 4 weeks add
these four numbers
together for a grand
total)
Wk2 Wk3 Wk4
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Grand Total: ___________
 This is a healthy lifestyle change, not a diet! This is a challenge to raise awareness of how
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important it is to combine quality nutrition with CrossFitting! You will experience a lot of
changes this month and learn to read your body in new ways. Please feel free to come to the
coaches with any questions, concerns, suggestions and feedback!
Drink water, water and more water! Your body is going to be going through a week or so of
DETOXING all the processed, junky, nasty foods that we eat! Admit it, we eat a lot of junk that
controls our moods, attitudes, performance and ambition!
“Sugar is like CRACK!” When we eat a lot of processed breads, pastas, oats, crackers etc., our
body breaks them down and stores them just like sugar! So by taking this out of your diet you
might experience strong cravings for these foods , crazy mood swings and all sorts of types of
body changes that might try to talk you into quitting the challenge, but just remember, if you
were trying to get off CRACK, you would feel the same way! Stick to it, you will get over that
hump after a week or so and feel like a champion!
What better time then now to try this challenge! You have the whole gym backing you,
encouraging you and doing it with you. Its only a 4 WEEK challenge, it could change your life
forever…its time, jump on the band wagon and do it with us, you wont regret it in the end!
We as coaches require that you keep a strict journal this month of all that you are eating, the
workouts that you are doing and the amount of hours that you are sleeping. This way when you
come to us with specific questions we have a reference to go by. If we don’t know what you are
eating, we wont be able to help you as much.