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
-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.
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).
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)
Top Sirloin Steak
Extra Lean hamburger (7% fat or less)
Any other lean cut
Lean Pork (trimmed of visible fat)
Any other lean cut
Lean poultry (white meat, skin removed)
Game hen breasts
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)
Rabbit meat (any cut)
Goat meat (any cut)
Beef, lamb, pork, chicken livers
Beef, pork and lamb tongues
Beef, lamb and pork marrow
Beef, lamb and pork „sweetbreads“
Branzini (Mediterranean sea bass)
Cod (Scrod is a young 2.5 lb or less cod)
Salmon (fillet, steak, patties, smoked)
Tilapia (St. Peters fish)
Any other commercially available fish
Lobster (live lobsters)
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 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.
All other fruits
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.
Peppers (all kinds)
Squash (all kinds)
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.
Foods You Can Eat in Moderation
Four tablespoons or less a day when weight loss is of primary importance.
Wine (2-4 oz glasses)
Spirits (4 oz)
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
All processed foods made with any dairy products
Nonfat dairy creamer
Barley (barley soup, barley bread and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, cornstarch, corn syrup)
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)
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)
Cereal Grainlike Seeds
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)
Sugar snap peas
Soybeans and all soybean products, including togu
Potatoes and all potato products (French fries, potato chips…)
Smoked, dried and salted fish / meat
Virtually all canned meats or fish (unless you soak /drain them)
Fatty beef roasts
Fatty cuts of beef
Fatty ground beef
Chicken and turkey legs
Chicken and turkey skin
Chicken and turkey tights and wings
Fatty pork chops
Fatty pork roasts
Leg of lamb
Soft drinks and Fruit Juices
All sugar soft drinks
* * *
Congratulations you’ve made it! Good Luck with your Paleo Diet!
SAMPLE MEAL PLAN
Protein: 4 eggs scramble or hard (whole) or 6 oz meat ex: “Blueberry Chicken Sausages” from market basket
Carb: 1 serving of Fruit-preferably apple, pear, berries or grapes
Fat: 1/4 cup of nuts or 1tbls nut butter (not peanuts)
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
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