ARE YOU UP TO THE CHALLENGE?
Welcome to our 2015-16 Paleo Challenge. We will be having a 3 month Paleo challenge, starting on the November 16th and ending on the 16th of February. YES it will run during the holidays, but don’t worry you will be entitled to have a couple holiday celebratory cheats. The first week of the challenge will have 2 benchmark WODs to be performed as the benchmark to the challenge. Your weight and body composition will also be recorded. Participant must be registered by the Nov 15th to ensure the ability to perform the 2 WODs. Registration will be $20 and must be submitted before the challenge begins. There will be a nice prize to the winner, so button up your pants and keep your food in check!
The Paleo Diet is an effort to eat like we used to back in the day… WAY back in the day. If caveman couldn’t eat it, neither can you. This means anything we could hunt or find– meats, fish, nuts, leafy greens, regional fruits and veggies, and seeds. Sorry, the pasta, cereal, and candy will have to go! Instead, you’ll be making things like chicken stir fry and Paleo spaghetti. Yum!
THE PALEO DIET OUTLINE
The rules of the Paleo Diet are to eat foods with very few and all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.
Omitting all of the following foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness, and quality of life. Obviously, since we are going off of a point system in this challenge, you can eat these foods. However, the more you indulge in them, the more you are limiting the extent of your results.
Do not consume added sugar of any kind. No agave nectar, Splenda, Equal, Nutrasweet, xylitol, etc. Read your labels because companies sneak sugar into products in ways you might not recognize, usually with a suffix pronounced with “ose” (sucralose)
Do not consume alcohol. It just isn’t good for you and you’re trying to make a lifestyle change, right?
Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains, and all of those gluten-free, pseudo-grains like quinoa. Yes, we said corn… for the purposes of this challenge, corn is a grain. This also includes all the ways we add wheat, and corn into our food in for the form of bran, germ, starch, and so on. Again, read your labels. For the purpose of this challenge, cooked rice is acceptable.
Do not eat 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).
Do not eat dairy. This includes cow, goat, or sheep’s milk products such as cream, cheese, yogurt (even Greek), and sour cream… with the exception of clarified butter or organic butter.
Do not eat white potatoes. This is somewhat arbitrary, but if we are trying to change your habits and improve the hormonal impact of your food choices, 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.
You will have a possible total of 20 points per day. You will start with 15 points. You will add bonus points based on water intake, CrossFit, and sleep. You will subtract points based on the quality of foods you eat. Here’s the breakdown:
15 points for a full day of all Paleo-friendly meals and snacks (3 meals + 2 snacks)
+2 for CrossFit/day
+1 for 2L water/day or +2 for 3L water/day
+1 for 7+ hours of sleep
20 possible points per day
There is a potential for 5 extra bonus points per day (as shown above). Here’s how to get them:
You get 2 extra bonus points for every day you participate in a CrossFit workout. The benefits of Paleo are magnified when combined with a training program that combines constantly varied, high intensity, functional movements (i.e. CrossFit).
You get 1 extra bonus point for every night that you sleep more than 7 hours.
-2 point off for every serving of: deli meats, beans, hummus, peanuts, agave, salt, peas, dried fruit, most salad dressings, red wine, coffee (after the first cup), dairy (milk, yogurt, cheese, butter), soy products, quinoa, cereal, grains, wheat, oats, corn, tortilla chips, bread, pasta, noodles, hot dogs,
-4 points for every serving of: ANY SUGAR (other than honey and maple syrup), Alcohol (red wine is excluded), and all processed or any restaurant food!!!
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.
Allowable Cheats for the Holidays. From December 18 to Jan 3, you are entitled to 3 complete cheat meals at no penalty! But only meals (these are not Cheat DAY’s, only 1 meal during the day). Also, our Christmas party will not be a penalty. That night, a blind eye will turned, wink wink.
To register for this challenge, please see one of CrossFit Fortis’ staff to get you set up.
Check out these websites for more info:
http://paleomg.com — lots of tasty recipes!