Jan 14th – Feb 12th
RULES: 1. Everyone must keep a food & WOD journal 2. Everyone must participate in the body essesment and benchmark workout at the beginning and end of the challenge. 3. Everyone will be positive and supportive of others participating. 4. Everyone will be honest about their journal and scores. ***We all know eachother pretty well, the coaches and your classmates know how you perform. It will be obvious if you eating “perfect paleo” but your WOD times aren’t getting smaller and your ass is getting larger! It’s not easy…that’s why it’s called a CHALLENGE. If you do this, you WILL lean out, you WILL feel better, and you WILL GET FIT!!! Winner will be determined by change of body composition(33%), improvement in benchmark WOD (33%) and Paleo Points (33%)
Scoring System Day starts with 5 points
Points Examples
-1 Small cheat: cream in coffee, cheese in salad, yogurt
-2 1 Alcoholic Beverage
-3 Cheat meal: More than just a taste of any starch, sugar or dairy
-5 More than one Cheat Meal: “Nothing Paleo about my day.”
+1 WOD at CFB / 8 Hrs of sleep / Drink 50% of body weight in water/day
The lowest score is a 0. That’s if there is “nothing paleo about your day” , you don’t drink your water, get enough sleep, or get a WOD in.
The highest score is an 8. That’s a 5 if you eat perfect paleo +1 for water+1 for sleep +1 for WOD=8
WHAT IS PALEO?
In a few words…Eat lean meat, veggies, little fruit, nuts & seeds. No dairy, no starches, no sugar.
Allowed Foods
Starting with meats, eat as much as you want for breakfast, lunch and dinner. Cook the meats simply whitout too much added fat – broiling, baking, roasting, sauteing or browning, then poring off excess liquid fat, or stir frying over high heat with a little oil (No deep fat frying).
Lean Meats
Meat was the foundation of the hunter-gatherer’s diet, and is featured heavily in the paleo diet. Any cut of meat is allowed, but leaner cuts, such as flank steak and top sirloin, are preferred.
Grass-fed beef is recommanded over the more common grain-fed variety because it is leaner and more nutritious, according to the Agriculture and Natural Resource Department (University of California).
The paleo diet allows meat from all animal sources, including more exotic meats like bison and venison. Exotic meats can be ordered through the Fossil Farms web site!
You should avoid processed meats such as cold cuts, hot dogs and sausages.
Lean Beef (trimmed of visible fat)
Flank Steak
Top Sirloin Steak
Extra Lean hamburger (7% fat or less)
London broil
Lean veal
Chuck Steak
Any other lean cut
Lean Pork (trimmed of visible fat)
Pork loin
Pork Chops
Any other lean cut
Lean poultry (white meat, skin removed)
Chicken breast
Turkey breast
Game hen breasts
Eggs
Eggs are a popular protein source for most dieters. Although many diets recommend only eating the whites, whole eggs are recommended for the paleo diet. Because of their higher nutrient content, eggs from free-range chickens are recommended over those from caged chickens.
Chicken (enriched omega 3 variety)
Duck
Goose
Other meats
Rabbit meat (any cut)
Goat meat (any cut)
Organ meats
Beef, lamb, pork, chicken livers
Beef, pork and lamb tongues
Beef, lamb and pork marrow
Beef, lamb and pork „sweetbreads“
Fish
Bass
Bluefish
Branzini (Mediterranean sea bass)
Cod (Scrod is a young 2.5 lb or less cod)
Drum
Eel
Flatfish
Grouper
Haddock
Hailbut
Herring
Mackerel
Monkfish
Mullet
Northern Pike
Orange roughy
Perch
Red snapper
Rockfish
Salmon (fillet, steak, patties, smoked)
Sardines
Scrod
Shark
Striped bass
Sunfish
Swordfish
Tilapia (St. Peters fish)
Trout
Tuna
Turbot
Walleye
Any other commercially available fish
Shellfish
Aabalone
Clams
Crab
Crayfish
Lobster (live lobsters)
Mussels
Oysters
Scallops
Shrimp
Fruits and Vegetables
If you love fruit and are convinced it is making you fat, don’t worry. It won’t make you fat on this diet, even in unlimited amounts. In fact, it’s not easy to get 50% of your daily calories from fruits and vegetables because of the high bulk and low caloric density of fruits and salad vegetables.
Nuts are rich in calories. If you are trying to lose weight, you should eat only about 4 ounces of them a day. Also, except for walnuts, almost all nuts have high levels of omega 6 fats, and if eaten excessively, they can unbalance the ratio of omega 6 to omega 3 fats in your diet.
For ideal health, then, you should eat fruits and vegetables with every meal, along with moderate amounts of nuts, avocados, seeds, and healthful oils (flaxseed, canola, olive oil, and mustard seed). However, just because it’s a vegetable doesn’t mean it’s good – or that it’s on the list below. High carbohydrate, starchy tubers – potatoes, sweet potatoes and yams – are restricted on the Paleo Diet. Also, dried fruit should be eaten only in small amounts because it, too, can produce a high glycemic load (causing a rapid increase in the blood glucose level), particularly when you eat to o much of it. When you’re hungry or in doubt, start with a high protein, low fat food. Remember, lean proteins is the most effective nutrient in reducing your appetite and boosting your metabolism to help you burn stored fat.
Fruits
Fruits are recommended for the same reasons as vegetables, however dieters trying to loose weight may want to limit thier fruit intake due to the naturally occurring sugar in fruit.
Apple
Apricot
Avocado
Banana
Blackberries
Boysenberries
Blueberries
Cantaloupe
Carambola
Cherries
Cherimoya
Cranberries
Gooseberries
Grapefruit
Grapes
Guava
Honeydew melon
Kiwi
Lemon
Lime
Lychee
Mango
Nectarine
Orange
Papaya
Passion Fruit
Pears
Pineapple
Peaches
Persimmon
Plums
Pomegranate
Raspberries
Rhubarb
Tangerine
Watermelon
All other fruits
Vegetables
Fibrous vegetables are highly recommended on the paleo diet because they are rich in fiber, vitamins and minerals. Starcy vegetables like potatoes and yams should be avoided.
Artichoke
Mushrooms
Asparagus
Mustard Greens
Beet Greens
Onions
Beets
Pasley
Bell papers
Parsnip
Broccoli
Peppers (all kinds)
Brussels Sprouts
Pumpkin
Cabbage
Purslane
Carrots
Radish
Cauliflower
Rutabaga
Celery
Seaweed
Collards
Spinach
Cucumber
Squash (all kinds)
Dandelion
Swiss Chard
Eggpland
Tomatillos
Endive
Tomato
Green Onions
Turnip Greens
Kale
Turnips
Kohlerabi
Watercress
Lettuce
Nuts and Seeds
If you are actively losing weight, you should eat no more than 4 ounces of nuts and seeds a day. Walnuts are the best as they have most omega 3 ratio.
Nuts are recommended as a snack food while on the paleo diet because they are high in protein, healthy usaturated fats and fiber.
Almonds
Pine Nuts
Brazil Nuts
Pistachios (unsalted)
Cashews
Pumpkin Seeds
Chestnuts
Sesame Seeds
Hazelnuts
Sunflower Seeds
Macadamia Nuts
Walnuts
Pecans
Foods You Can Eat in Moderation
Oils
Four tablespoons or less a day when weight loss is of primary importance.
Olive
Avocado
Walnut
Flaxseed
Canola Oils
Beverages
Cofee
Tea
Wine (2-4 oz glasses)
Beer
Spirits (4 oz)
Paleo Sweets
Dried Fruits (2 oz)
Nuts mixed with dried fruit and fresh fruits (no more than 4 oz nuts and 2 oz of dried fruit a day)
*** Browse through a great book – Revolutionary “Paleo Sweets Cookbook” ***
Foods You Should Avoid
Dairy Foods
All processed foods made with any dairy products
Butter
Cheese
Nonfat dairy creamer
Skim milk
Dairy spreads
Powdered Milk
Frozen yogurt
Ice Milk
Low-fat Milk
Ice cream
Whole Milk
Yogurt
Cereal Grains
Barley (barley soup, barley bread and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, cornstarch, 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 and all processed foods made with rice)
Rye (rye bread, rye crackers and all processed foods made with rye)
Sorghum
Wheat (bread, rolls, muffins, noodles, crackers, cookies, 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
Cereal Grainlike Seeds
Amaranth
Buckwheat
Quinoa
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
Peanuts
Lentils
Snowpeas
Peas
Sugar snap peas
Peanut butter
Miso
Soybeans and all soybean products, including togu
Starchy Vegetables
Starch tubers
Sweet potatoes
Cassava root
Yams
Tapioca pudding
Manioc
Potatoes and all potato products (French fries, potato chips…)
Salt-Containing Foods
Bacon
Processed Meats
Pork ringds
Cheese
Salami
Deli Meats
Frankfurters
Hot Dogs
Ketchup
Pickled foods
Olives
Salted nuts
Salted spices
Sausages
Smoked, dried and salted fish / meat
Virtually all canned meats or fish (unless you soak /drain them)
Fatty Meats
Bacon
Fatty beef roasts
Beef ribs
Fatty cuts of beef
Fatty ground beef
T-bone steaks
Chicken and turkey legs
Chicken and turkey skin
Chicken and turkey tights and wings
Fatty pork chops
Fatty pork roasts
Pork ribs
Pork sausage
Lamb chops
Lamb roasts
Leg of lamb
Soft drinks and Fruit Juices
All sugar soft drinks
Sweets
Candy
Honey
Sugars
* * *
Congratulations you’ve made it! Good Luck with your Paleo Diet!
SAMPLE MEAL PLAN
Meal 1
Protein: 4 eggs scramble or hard (whole) or 6 oz meat ex: “Blueberry Chicken Sausages” from market basket
With
Carb: 1 serving of Fruit-preferably apple, pear, berries or grapes
And
Fat: 1/4 cup of nuts or 1tbls nut butter (not peanuts)
Meal 2
Protien: 6oz meat ex: Turkey burger, deli meats (nitrate free or at least boars head) gr chicken, shrimp or steak tips
Carb: baked sweet potato fries(paleo friendly carb) or Carrots, cucumbers, tomato, berries in salad or veggies like broccoli, squash, zucchini, green beens, carrots, spaghetti squash, asparagus
Fats: avocado or olive oil/balsamic dressing or nuts
Meal 3
Protein: 6oz meat ex: salmon, scrod, scollops, rotisserie chicken, bison burger
Carb: veggies or salad
Fats: avocado or olive oil/balsamic dressing or nuts
Meal 4 (snacks)-use these any time of the day
1)Larabar – it’s a paleo fruit n nut bar – yummy banana bread
2)Carrot sticks and almond butter
3)Apples and almond butter
4)Protien shake with frozen berries and water
5) Tuna salad- get creative with cranberries, walnuts, apples, vinegar and Caines all natural mayo
6)Deli meat and avocado or salad
7) tomatoes avocado and balsamic
BRIDGEWATER FITNESS CENTER
I love Paleo! It makes my jeans fit better around my hips
I wish my paleo challenge score was my golf score
Question: SO chicken sausages are acceptable???
Yes. Chicken sausage is cool
How about nitrate free bacon?
I don’t get the water thing.
if you weigh 120lbs…half of that would be 60…so drink 60 ounces of water per day.
what about turkey bacon??? is that cool.. I hope so, I just had some!
Turkey bacon is more lean but you can’t kill a turkey and get bacon….too processed! Eat good quality real bacon, be reasonable with the portion that’s all ; )
Hi guys!!! Can we eat pickles??
Not too much because of the sodium and it is processed but As a topping or small snack…not a HUGE deli pickle for a meal. But yes. Thank GOD ’cause they are my favorite food.
It is my first real day of the diet and it is 10am and I am finally satisfied,I have eaten 3 times as much for just breakfast as I usually do.
Starting these things are the worst…
I’ll track along with all of you for the support!
Good Luck to everybody!
ONE larabar a day is OK!
Need to pick up these larabars everyone seems to be sweating over!
I’m hopping on this boat strictly tomorrow. ;]
My wife and I are bringing pulled pork with a homemade peleo bbq sauce (so no gluten, no sugar, BUT tasty)
I may be bringing 2 sauces to go with the pork, both Peleo.
Obviously, this is for Page’s PotLuck Peleo Party Sat the 14th at 6pm
Paleo Shepards Pie (JesC)
1pack nitrate free Bacon (optional)
1lb 93% lean ground beef
1lb 97% lean ground turkey
1 large white onion
1 large red pepper
2 large portabella mushroom caps
4-5 cloves garlic
Ghee or olive oil
1 head cauliflower or 4-5 packs steamfresh cauliflower (regular or garlic)
Salt, pepper, garlic
Okay so, start by cooking up about a package of nitrate free bacon (optional), until almost crispy. take the bacon out of the pan and set it aside, finely chop a half or whole white onion depending how much onion you like, chop up a red bell pepper and about 4-5 cloves of garlic and wether or not you like portabella mushrooms chop two large caps and set it all aside. next you need to steam a whole head of cauliflower until its super soft ( or 4 or 5 packs of steamfresh cauliflower regular or garlic flavor) mash and put it into a blender/ hand mixer(easier) with ghee or olive oil ( enough for desired consistency) ( garlic steamfresh cauliflower has oil in it already) along with some sea salt and pepper, garlic. blend until smooth and leave it in the blender/ bowl or now. while thats goin on, start sauteeing about 2lbs of ground beef ( 1 lb 93% lean ground beef 1lb 97% lean ground turkey) add sea salt, pepper, garlic and any other spice u like, once the beef is almost all brown, throw in all the veggies and break apart the bacon and throw that in as well, stir it all in until it mixes well with the beef etc ( or sautee the veggie mix in a separate pan in a little bit of olive oil and mix it in afterward), next have a baking dish ready.. like a pyrex dish.. big enough to fit all of that stuff. once its evenly spread across the dish take the mashed califlower and spread that on top of the beef/bacon/veggie mixture. lastly, bake it in the oven at 350 for about 20 minutes and the take it out, sprinkle a little bit of paprika on the top, and there ya go…
Holy (guacamole) Eggs
The deviled egg’s worst nightmare!!!
Ingredients:
A dozen eggs
1 ½ large avocados
¼ c. cilantro- chopped
¼ c. onion- chopped
handful of cherry tomatoes (I used 6 from our garden)- chopped
2 tbsp. olive oil
2 tsp. minced garlic
1 squirt of lemon juice
dash of red pepper flakes
Directions:
1. Hardboil your eggs by placing them in a sauce pan full of cold water and bringing the water to a rolling boil.
2.Remove the pan from heat and allow them to sit for 15 minutes.
3.Move to an ice bath for another 15 minutes. This will make them easier to peel.
(Eggs that are a week+ old tend to peel easier but fresh will work too. )
4. Peel eggs.
5. Gently slice eggs in ½ placing the white on a plate and the yolk in a bowl.
6. Mix the avocado with the egg yolks and olive oil until creamy.
7. Fold in all other ingredients except the salt.
8. Spoon ping-pong ball sized dollops into the egg whites.
9. sprinkle salt over the top.
This was the recipe I found on http://primalwomeninthekitchen.blogspot.com/2011/09/holy-guacamole-eggs.html
I used fresh lime juice instead of lemon and used only about 2/3 of the yolks mixed in with the avocados and oil.
Enjoy,
Big Sexy
I forgot… I also used 1/2 can of organic diced tomatoes(drained) instead of the cherry tomatoes but I’m sure the cherry tomatoes would be even better.
Can’t wait to try this!
Buying guacs today!
Paleo,
How is everyone doing on the Paleo diet?
My wife and I have had some great meals. Our kids are eating the same except they are adding in potatoe or brown rice.
Quick idea: my wife and I chop peppers, red onion, mushrooms, green onion or any stir-fry-able veggie on Sunday, put them in a container. Only chop enough for 3-4days. We put them all in the same container but in separate piles in container, they tend to mix a bit but doesn’t really matter.
Each morning, we then put a small bit of your favorite oil in pan, take a handful of the chopped veggies, salt, pepper, even salsa (no sugar one) or oregano, burner on HIGH, and stir fry for about 2mins. Turn burner to low and then add 2-4eggs on top, cover pan and let cook until eggs are to your done-ness. Very quick and easy to do. Takes me about 5-8mins to make this breakfast and you are good for almost the entire morning. Typically I will have about 4oz of nuts for late morn snack prior to lunch.
Tip: put some time aside to prep your meals ahead of time (2-3days ahead)…do the chopping, cutting of meats, etc put in zip loc and store in frig. Most meats will last in frig for 7 days. Cut veggies 3-4 days. So when you get home at night you can avoid the mayham of “whats for dinner’….plan and prep and it becomes a piece of cake.
Peter
Good breakfast idea.. I know what I’m having for breakfast tomorrow!!!
Eggs & avocados are an amazing combo!!! I modified “Holy Guacamole Egg” to an omelette style, & it is delish!
I have a new shopping list since I picked up the packet of tried & true Paleo recipes from CFB! Next project is Paleo Pumpkin Muffins with almond flour!
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ALMOND BUTTER
I’ve been making almond butter! It’s so easy!
1. Spread out almonds to a single layer on a metal sheet.
2. Bake almonds @350 degrees for 10-12 minutes.
3. Place in food processor & turn it on! Takes about 10 minutes, depending on your food processor.
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I’ve got a bunch of zucchinis, & I’ve been thinking about making a zucchini bread (almond flour) or making a noodle dish from it. (Found a great pad thai recipe!) What you guys do with your zucchinis?
** Tip: Enhance & customize your almond butter according to your tastes! Even though it’s not strictly Paleo, add a few drops of almond or vanilla extract while pulsing your almonds– it really makes it more aromatic as well!
Also, some people prefer to make almond butter from raw almonds, which works just as well!
you can make a paleo Hummus with zucchinis, pretty good. No chickpeas.
Just starting the challenge today! I was reading through some of the comments, this is definetly something i can do! Great meal ideas! Planning ahead is certainly the key to be succesful, thats my biggest down fall.
Planning is definitely key. One of the things I do is prep all of my meats as soon as I get home from grocery shopping. Then I freeze them already prepped (marinated, fat removed, tenderized, etc.) so I only need to defrost and cook them.
Making Chicken Cacciatore tonight. Super easy and yummy.
Boneless, skinless chicken breasts (pounded flat)
Olive Oil
Onions
Peppers
Broccoli
Mushrooms
1 Can of Kitchen Ready tomatoes (Pastene)
Italian Seasoning
Salt
Pepper
Crushed Red Peppers (the stuff in the jar, not the flakes)
Garlic
Balsamic Vinegar (red wine if you’re not doing the challenge)
I don’t measure anything, just go by taste
Brown the chicken in olive oil in a skillet. Add all the other ingredients (the more veggies, the better, as far as I’m concerned). Cover and simmer for an hour or so.
I’ll be eating it over spaghetti squash, the kids and hubby will have pasta.