Transcript Web-November Diet Challenge

November 2011 nutrition
Challenge
“Eat likE you crossfit”
GENERAL RULES
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The Nutrition Challenge lasts 30 days, from the 1st to the 30th of November
Athletes must sign up no later than 6:30 pm, Monday, October 31st.
Athletes must keep track of their points using the Daily Meal Sheet and Daily Point
Sheet both of which must be turned in, in paper form, within 5 days, with all sheets
turned in no later than December 3rd. Failure to turn in both sheets will result in a
deduction from the athletes score of -151 points for that day.
Scoring will in be accordance with the score sheet and the guidance/definitions found
in the rest of this presentation.
There are no cheat days. Every day counts. Yes, even Thanksgiving.
Each athlete will be assigned a buddy (not their significant other) which will be
announced on Facebook by midnight on 31 October. Buddies are responsible to check
in with each other at least once a week, preferably in person, to discuss how the
challenge is going. Buddies will indicate this has been done by signing their buddy’s
daily meal sheet once per week.
Weekly updates/score totals will be posted on Facebook.
The winner will be announced on Monday, December 5th.
Winner receives a $100 gift certificate from Again Faster, which they can spend on
shoes, apparel (or whatever else they want). The winner’s buddy will receive a $50 gift
certificate.
ENJOY/LIMIT/ELIMINATE
ENJOY
• Lean meat. Includes beef, chicken, pork, fish and eggs. Ground meats
(turkey and beef) are acceptable provided they are at least 90% lean.
• Vegetables. Eat a variety of colors and types of vegetables.
• Healthy Fat. This means olive oil, olives, avocado, animal fats and
coconut oil, milk and flakes.
LIMIT
• Fruit. Enjoy mostly non-sugary fruit such as berries. Limit fruit to 1-2
servings/day. Do not let fruits be your main source of carbs or push
vegetables off your plate.
• Sweet Potatoes. Limit to post-workout meal and no more than one
other meal. Do not substitute for other vegetables.
• Caffeine. Do not drink more than two cups of caffeinated beverages and
only before noon.
• Nuts. Nuts like almonds, pistachios, brazil nuts, hazel nuts and
macadamia nuts are OK but should be limited to 1-2 servings daily.
ENJOY/LIMIT/ELIMINATE
(CONTINUED)
ELIMINATE
• Sugar. Do not consume sugar or sweeteners of any kind, real or artificial. This includes
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white or brown sugar, molasses, maple syrup, agave nectar, honey, xylitol, aspartame,
sucralose, Nutrasweet, Splenda, Equal, Truvia or stevia. Do not consume products that
have been sweetened with any of the above.
Dairy. No cow, goat or sheep’s milk products such as cream, cheese, yogurt or sour
cream. No butter except for clarified butter or ghee.
Grains. No wheat, rye, barley, millet, oats and oatmeal, corn and cornmeal, rice,
sprouted grains, quinoa, bran, germ or starch. This also means no bread, pasta, granola
or cereal.
Legumes. No beans of any kind (black, kidney, lima, pinto, etc.). No peas, lentils or
peanuts. No peanut butter. No soy of any kind, including soy sauce, miso, tofu, tempeh,
edamame or lecithin (a common food additive).
White Potatoes, in any form, including red or new potatoes.
“Vegetable” oils like peanut, soybean, corn, canola, safflower and sunflower are
considered a serving of legumes and are not permitted.
Processed Food. This includes protein shakes or protein bars.
Processed Meat. No “cured” or processed meat with added sugar, nitrates, sodium or
added chemicals.
Alcohol, in any form.
Tobacco, in any form.
HABITS
Good Habits
•Fish Oil. Get at least 2 grams of EPA/DHA from Fish oil every day. Do not
confuse the total amount of fish oil with the EPA/DHA. Read your fish oil
labels carefully to determine how much EPA/DHA is in your fish oil.
•Sleep. You should get at least 8 hours. You get credit for the period of time
you are actually unconscious. If you lie awake all night, this is not sleep.
•Mobility Work. Time spent stretching, myofascial release, using the foam or
rumble rollers/ lacrosse balls will count. We’ll even count getting a massage.
Bad Habits
•Using Tobacco. In any form, it’s toxic and cancerous. Stop using it.
•Alcohol. Yes, we love it too. But give it up this month.
•Caffeine. You can have 2 cups of black (or with coconut cream),
unsweetened coffee before noon without penalty. You’re welcome. More
than two cups or after noon is not allowed.
Serving Size
APPROXIMATIONS (NON-ZONE)
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Lean meats- Palm size
Vegetables- Fill the rest of the plate
Fruits- Fist size
Healthy Fats• Olive oil- Thumb size
• Nuts- the area between your index finger and thumb / about
a silver dollar
• Avocado- ½
• Coconut flakes- handful
• Coconut milk
– From carton: about a cup
– From a can: about ¼ cup
Serving Size
APPROXIMATIONS
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For any prohibited food (Dairy, Grains, Legumes, Sugar/Sweeteners, Processed
Food/Protein Powder or Processed meat)= any amount however small will be one
serving, each time you consume. (Example: You decide to take a sip or Diet Coke
after lunch, but then throw away the can. Later that afternoon you decide to have
another. That’s TWO servings of artificial sweetener or -8 points. No, you may not
combine the two into one serving. Nice try.)
Alcohol. Each drink (bottle or glass of beer, shot of hard liquor or glass of wine) is
one serving.
Tobacco. (Yes, there are some among us who use tobacco. Not for long hopefully).
Each cigarette, cigar or dip of tobacco is one dose.
Caffeine. Each cup of coffee, caffeinated tea or caffeinated beverage.
Zone Blocks. We encourage you to follow the Zone on the Nutrition Challenge. If
you weigh and measure your food to Zone proportions as described in Barry Sears’
“Enter the Zone” then you do not need to follow our serving size approximations
for lean meat, veggies or healthy fats. You still may not eat grains, legumes, dairy
or other foods prohibited by this challenge. You must show your measurements
and your block calculations on your Daily Meal Sheet in the space provided.
Sample Shopping List
LEAN MEAT
Egg/Egg White
water, oily fish like
Salmon)
Chicken
Pork
Turkey
Wild Game
Beef
Bison
Lamb
Fish (especially cold
Sample Shopping List
Vegetables*
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Artichoke
Arugula
Asparagus
Beets
Bok Choy
Broccoli
Brussel Sprouts
Cauliflower
Carrots
Celery
Celery Root
Cucumber
Eggplant
Fennel
Garlic
Green beans++
 Greens (Beet, Collard,
Mustard)
 Jicama
 Kale
 Kohlrabi
 Lettuce
 Mushrooms
 Onion
 Parsnips
 Peppers
 Pumpkin
 Radish
 Snow Peas/ Snap Peas++
 Spinach
 Squash
 Sweet Potatoes/Yams
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Swiss Chard
Taro
Tomatoes
Turnips
Watercress
Zuchini
*Fresh or frozen are virtually equivalent. Canned vegetables are less nutritious, but acceptable.
++ Green beans, snap and snow peas, while technically a legume, are more pod than seed and are allowed.
Sample Shopping List
Fruits
 Apples
 Apricots
 Bananas
 Blackberries
 Blueberries
 Cherries
 Dates/Figs
 Grapefruit
 Grapes
 Kiwi
 Lemon
 Lime
 Mango
 Melon
 Nectarines
 Orange
 Papaya
 Peaches
 Pears
 Pineapple
 Plum
 Pomegranate
 Raspberries
 Strawberries
 Tangerines
 Watermelon
Sample Shopping List
Healthy Fats
Almonds
Avocado
Cashews
Coconut
Butter
Coconut
Flakes
Coconut Milk
Coconut Oil Clarified
Butter/Ghee*
Macadamia
Nuts
Pecans
Olives
Olive oil
Animal Fats
*Not to be confused with plain, old butter, which is out! Instructions on how to
clarify (i.e. separate fat from the milk proteins) are easy to find on the web.
Sample Shopping List
SPICES/Seasonings
 Allspice
 Bay Leaves
 Basil
(Fresh/Dried)
 Black Pepper
 Cardamom
 Cayenne
 Celery Seed
 Chili Powder
 Chives
 Cilantro
 Cinnamon
 Cloves
 Cocoa (100%)
 Coriander
 Cumin
 Curry Powder
 Dill (Fresh or
Seeds)
 Fennel Seed
 Garlic
 Ginger
 Lemongrass
 Marjoram
*Except malt vinegar which contains gluten
 Nutmeg
 Oregano
 Parsley
 Rosemary
 Sage
 Salt
 Tarragon
 Thyme
 Vinegar*
 Vanilla
 White pepper
Read your labels
• Or even better yet, eat things that don’t need
labels….
• Chewing gum is a serving of artificial sweetener.
• Ketchup and many other condiments almost
always contain sugar or even (gasp!) highfructose corn syrup.
• Make sure you purchase “unsweetened” coconut
milk (or anything else for that matter).
Fine Print
• Your meal sheet must be written in sufficient
detail to allow us to determine what you
actually ate.
• We reserve the right to adjust your points if
you are “gaming the system” or not meeting
the spirit of the challenge.
WHY?
• Why are we doing this?
– Nutrition is the foundation of your athletic performance.
– Food is a drug. Chances are, unless you’ve done this before, you do
not have a complete understanding of how foods affect you.
– You will positively change your habits and eating patterns.
– You will increase awareness of what you eat by accounting for it in
writing.
– You will reset your taste buds, especially regarding sweetness.
– You will eliminate insulin spikes
– You will eliminate sources of inflammation
– You will be eating nutrient rich foods instead of nutrient-poor/calorie
dense foods
WHY?
• Why no Dairy?
– Provoke Inflammatory response
– Linked to autoimmune conditions (asthma, lupus, allergies, arthritis, psoriasis and
acne).
– Causes insulin spikes
– Causes problems for gluten intolerant and (of course) lactose-intolerant people.
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Why no Grains?
– Cause insulin spikes
– Empty calories when compared to vegetables/fruit.
– Causes probles from gluten intolerant people
• Why no Legumes?
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Inferior source of protein when compared to lean animal meat/eggs.
Cause insulin spikes
Toxic when improperly prepared/soaked.
Soy specifically, mimics the sex hormone, estrogen.
Peanuts (a legume, by the way) harbor carcinogenic mold, “aflatoxin.”
MOTIVATION
• You are experimenting with the complex chemistry of
your digestive system. Even a small amount of
unauthorized foods can contaminate your experiment
and waste your prior efforts.
• Planning ahead is critical to your success – especially
over the holiday.
• This is not “too hard”. Dealing with chronic sickness
and poor performance due to life-long poor eating
habits is.
• The pay off is a different relationship with food, better
performance and a better understanding of how food
affects you.
Troubleshooting
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Are your ingredients 100% approved?
Are you eating at least 3+ meals/day?
Are your meals frequent enough?
Are you eating breakfast?
Are you eating a post workout meal after
training?
• Are you eating enough fat?
AFTER THE CHALLENGE
• It’s not over. On Day 31, Don’t binge eat
pancakes, ice cream, pizza and beer, instead…
• Gradually reintroduce foods and spend a few
days observing how they affect you. For example:
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Day 31: Dairy
Day 34: Non-gluten containing grains (oats, rice)
Day 37: Gluten-containing grains (like wheat)
Day 40: Legumes
• If you don’t miss something, don’t reintroduce it.
DAILY Meal Sheet
Athlete: ____________________
BUDDY SIGNS: ______________(1xweek)
Meal
Date:_________________
Meal description (if Zoned, list measurements and blocks)
MEAL
1
P:
C:
F:
MEAL
2
P:
C:
F:
MEAL
3
P:
C:
F:
MEAL
4
P:
C:
F:
MEAL
5
P:
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MEAL
6
P:
C:
F:
Everything you ate, no matter how little, must be on this sheet!
ATHLETE:___________________ DAILY POINT SHEET
Serving Size (Non-Zoned)
Lean Meat, Eggs, Fish
Veggies (exlc. Sweet
Potatoes)
Healthy Fat
Fruit and Sweet Potatoes
Sugar or sweeteners
Dairy
Palm-size
Plate less meat/At least 2
cups
See serving guidance
Fist-size
Any
Any
Any
-4/serving
-3/serving
-3/serving
+3/serving
+3/serving
+3/serving
<4= +1/serving
(Max +9/day)
(No Daily Max!)
(Max +9/day)
>4= -1/serving
DATE:______________
Processed Meat/ Protein
Powder
Zoned this meal?
Any
Any
Yes/No
-3/serving
-3/serving
Grains/ Processed Foods Legumes/White Potatoes
+2/meal
Meal Total
(Max +10/day)
MEAL 1
MEAL 2
MEAL 3
MEAL 4
MEAL 5
MEAL 6
>2 grams of EPA+DHA
(Fish Oil)
Sleep
+3/day
7 hrs =+2
8 hrs= +3
9 hrs= +6
CrossFit WOD
Mobility Work
min)
(>20
Tobacco Use
Alcohol
Caffeine
Habits
Diet Total
+5/day
+3/day
-5/dose
-4/drink
-1/cup after 2 cups,
-1 per cup after noon
+ Other Total
November 2011 Nutrition Challenge
Ensure everything you ate today is accounted for on this sheet!
EAT LIKE YOU CROSSFIT!
=Daily Total
DAILY Meal Sheet
Thomas Magnum
Athlete: ____________________
BUDDY SIGNS: ______________(1xweek)
Meal
11/1/2011
Date:_________________
Meal description (if Zoned, list measurements and blocks)
MEAL
1
Four scrambled eggs with remainder of
plate filled with spinach, mushrooms and zucchini
sautéed in olive oil
MEAL
2
Handful of berries with five almonds.
MEAL
3
Palm-sized chicken breast on a plate filled with
spinach, bell peppers, celery, cauliflower w/ olive oil &
balsamic vinegar
MEAL
4
Two boiled eggs, smoothie with handful of
Berries covered in coconut milk
MEAL
5
(Post Workout) ½ palm size chicken breast and
½ sweet potato with four macadamia nuts
MEAL
6
Palm-sized salmon filet, with remainder of plate
filled with brocolli and roasted beets and ½ avocado
P:
C:
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P:
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P:
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F:
P:
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P:
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Everything you ate, no matter how little, must be on this sheet!
DAILY Meal Sheet
Thomas Magnum
Athlete: ____________________
III
BUDDY SIGNS:J.Q.Higgins
______________(1xweek)
Meal
11/2/2011
Date:_________________
Meal description (if Zoned, list measurements and blocks)
MEAL
1
Four scrambled eggs with 2 cups of
spinach, 2 cups mushrooms and 2 cups zucchini
sautéed in 1 ½ tsp olive oil
MEAL
2
Two boiled eggs, 1 cup berries with six almonds.
MEAL
3
4 oz chicken breast with 4 cups
spinach, 1 ¼ cups bell peppers, 2 cups celery,
2 cups cauliflower w/ 1 ½ tsp olive oil & balsamic vinegar
MEAL
4
2 oz Chicken breast, smoothie with 1 cups
of berries and 1 ¼ cups coconut milk (carton).
MEAL
5
(Post Workout) 2 oz chicken breast and
2/3 sweet potato with 2 macadamia nuts
MEAL
6
6 oz salmon filet, with 2 ½ cups of brocolli,
1 cup roasted beets and ½ avocado.
P:
4
C:
4
F:
4
P:
2
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F:
2
P:
4
C:
4
F:
4
P:
2
C:
2
F:
2
P:
2
C:
2
F:
2
P:
4
C:
4
F:
4
Everything you ate, no matter how little, must be on this sheet!