Transcript PALEO CHALLENGE RULES OF ENGAGEMENT

Outpost CrossFit
4 WEEK PALEO
NUTRITION
CHALLENGE
17 Aug. 2011 – 14 sep. 2011
For 4 WEEKS (17th Aug. – 14th Sept.) you will eat foods following this guideline:
“(Lean) Meat, and vegetables, nuts and seeds, some fruit, little starch, and NO
SUGAR!”
BENCHMARK WOD - "CINDY” 20 Minute AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats
Points will accrue for the following:
*Each Day of Eating Strict Paleo!
*Maintaining a detailed Food Journal
*Each time you participate in a CrossFit workout
*Consuming at least 6 grams of fish oil (we recommend Carlson’s brand)
*Everyday you stretch more than 20 min.
*Sleeping 8 hours per Night
*Before and After Picture
Weekly Recipes are posted on the Outpost CrossFit Webpage Nutrition Section
Each Saturday you will post your points which will be tallied and posted on Saturdays. If you do not
post your points, you will get a ZERO!
 This is a healthy lifestyle change, not a diet! This is a challenge to raise awareness of how
important it is to combine quality nutrition with CrossFit workouts! 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 highly addictive! When we eat a lot of processed breads, pastas, oats, crackers
etc., our body breaks them down and stores them as fatty deposits! 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
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 (limit to six a week)
Egg Whites
Vegetables
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Asparagus
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Cucumber
Eggplant
Onions
All types of Lettuce
Mushrooms
Peppers (all kinds)
Seaweed
Spinach
Squash (all kinds)
Tomato
Nuts and Seeds
Fruit
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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
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:
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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 (Russet) 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!
 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. Sauté
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 :
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(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.
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!