Challenge runs March 24 through May 2nd
Kick off meeting March 22 at 10am.
Sign up to register March 19-22 (weight, measurements, pics, etc.)
RSVP to the FB event HERE
THE PRIMAL LIFESTYLE OUTLINE
The basics of a Primal lifestyle boil down to eating foods with very few and all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed:
1. Vegetables, preferably organic whenever possible, and veggies that are high in nutrients (dark leafy greens are great.) Try a new vegetable each week to keep things interesting!
2. Lean meats (beef, chicken, fish, game meat, lamb, etc) & eggs- preferably grass-fed (beef) and organic whenever possible. Look for non-processed, no additive sources (this is why organic is great) and steer clear of processed meat foods (“foods” like Oscar Meyer bacon and Ballpark hotdogs)
3. Fruit – again, organic whenever possible, especially for porous fruits such as berries
4. Healthy fats & oils- Avocado, olive oil, coconut oil: read up on healthy, Paleo friendly oils and fats: Healthy Oils
5. Nuts and seeds (in small amounts)
Meals should focus on a protein source, with vegetables building around it and small amounts of healthy fats and fruits. Fruits are high in sugar and should be consumed in small amounts for those looking to loose weight.
Avoiding the following foods and beverages will help you discover how these foods are truly impacting your health, fitness, and quality of life.
1. Avoid consuming added sugar of any kind, real or artificial. No maple syrup, honey, Splenda, Equal, Nutrasweet, xylitol, etc. Read your labels because companies sneak sugar into products in ways you might not recognize (note: High fructose corn syrup is sugar, and usually a top ingredient in many fruit juices).
2. Avoid consuming alcohol. It just isn’t good for you and you’re trying to make a lifestyle change, right?
3. Avoid grains, altogether. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains, and all of those gluten-free, pseudo-grains like quiona. Yes, we said corn… for the purposes of this challenge, corn is a grain. This also includes all the ways we add wheat, corn, and rice into our food in for the form of bran, germ, starch, and so on. Again, read your labels.
4. Avoid legumes. This includes beans of all kind (black, red, pinto, navy, white, kidney, lima, fava, etc.) peas, chickpeas, lentils, and peanuts (no peanut butter either). This also includes all forms of soy—soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
5. Avoid dairy. This includes cow, goat, or sheep’s milk products such as cream, cheese, kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter (ghee) or organic, pastured butter. This includes whey protein powders.
6. Do not eat white potatoes. It’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate. But DO eat sweet potatoes! Just go light if weight loss is your goal. And they are best timed after a workout to best fuel your body.
There are 20 Points possible per day. You will start with 15 points each day.
Earn up to 5 bonus points for water intake, mobility, CrossFit, and sleep.
Deduct points based on the quality of foods you eat. YES negative points are possible!
BONUS POINTS (5 possible per day)
+2 for CrossFit/mobility/yoga etc. The benefits of Paleo are magnified when combined with a training program that combines constantly varied, high intensity, functional movements (i.e. CrossFit). If you’re just starting out, keep Crossfit attendance to a maximum of 3 days of week, or discuss with the coaches to see what is best for you.
On a non-Crossfit day, these 2 points can be gained by performing 30+mins of mobility work, stretching, yoga, or other form of proactive/injury preventative exercise (check out www.mobilityWOD.com for ideas).
+1 for drinking 64oz of water each day (about 2 Nalgene bottles full)
+1 for supplements (1-3 grams or fish oil & 500-1000 iu of vitamin D)
+1 for 7+ hours of sleep
** 20 possible points per day
-1 point off for every serving of: processed meats (i.e. those Oscar Meyer wieners), beans, peanuts, honey, most salad dressings, red wine
-2 points off for every serving of: dairy based products (milk, yogurt, cheese, non- organic/pastured butter), soy products, quinoa
-3 points off for every serving of: cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles
-4 points for every serving of junk food: soda, juice, sports drinks, white potatoes, fried food, most restaurant appetizers, pizza, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar-added dried fruit, beer, and ALL alcoholic drinks (besides red wine)
Note: If you are going off the reservation, it’s important to know how many servings you are eating. For example, 1 can of soda is 2 servings. This means that if you drink an entire can, you must subtract 8 points. Moral of the story: don’t do that.
Note #2: There are no portion restrictions in the challenge, but be smart. If you are eating an entire bag of trail mix, you are not eating Paleo; you are doing more of the same stuff you did before. Use this challenge to change your habits.
Track your points, pre/post WOD, and measurements on the Trackers provided.
We will do measurements, weigh-ins and a benchmark WOD before and after. You are responsible for your tracker, and must turn it in with total points calculated, and all fields completed to be eligible for a prize.
CONTACT AND MORE INFORMATION
For any questions regarding the Paleo Challenge or any other nutrition- based inquiries, please contact us! If for some reason you cannot attend the Challenge Kickoff meeting, contact us beforehand so we can get you set up. You can find us at the box throughout the week as well, and can always ask Jared or Matt to get in touch with any of us.
-Danielle Gates (cooking, food questions, where to find ingredients): email@example.com or (925)435-3201 (call or text!)
-Audrey Womack (nutrition, goal setting, meal plans): firstname.lastname@example.org or (530)906-4899 (call or text!)
*Matt and Jared are great resources for science-based nutrition information, so find them if you have any questions too!
Check out these websites for more info:
How do I enter: Sign up to register and get your measurements taken, complete the Pre-challenge WOD, Pay $10, and get your tracker.
Can I get negative points? YES!
Do I have to be a member? non-members are welcome to participate, but only members are eligible for the prizes.