It’s that time of year again. Time to get rid of all those excess Holiday Calories and Leftover Rolls!! Lets bring in the new year with the New You!!! I know many of you have done our Paleo Challenges before but For many this will be your first time and the team challenge is a great way to get started. It’s fun and challenging and with a partner you will be able to hold and be held accountable!
Here are some of the rules, instructions and important dates:
1) The Challenge will start Monday January 18th. You will be weighed and measured on that day (or another day that week if you can’t make it on the 18th). You will be required to enter your Paleo Points YOURSELF on the spreadsheet that we will be posting on the Nutrition Blog. You will also be accountable for taking a before picture. There will be two Benchmark WODs this week that you will be tested and retested on. Please keep track of your WID scores or make sure a couch records it for you. The challenge will last approximately 35 Days. The final weigh-in will be on Friday, February 19th. Everything must be completed by this day.
2) This will be an individual competition but you will be assigned to a TEAM lead by one or two of our amazing Coaches.
3) Cost for the Challenge is only $20/Person. The Winners will receive CASH PRIZES!!! There will be male and female winners.
4) Two Diet options. STRICT PALEO OR PALEO for PERFORMANCE. If you are looking for the most weight loss then you should choose the STRICT option. If you are looking to maintain weight or drop only a few pounds while improving fitness then you should choose the PALEO for PERFORMANCE option.
What’s the difference?
STRICT PALEO will follow all the rules below.
PALEO for PERFORMANCE will be allowed only NON-Gluten Grains for breakfast and post workout meals. So that is two servings a day of rice, potato, quinoa, or Gluten free oatmeal. This does not include any “Gluten Free” foods or breads with other fillers in them.
Our challenge is 35 days of STRICT PALEO or PALEO for PERFORMANCE. Think of it as a Detox or a Cleanse for your body. We will cut out all processed foods, sugars, gluten and grains*, dairy and alcohol. We understand that some people love their yogurt or cheese or wine but this is a CHALLENGE, it is designed to detox your body and then see how you feel and perform when you do not have these things in your diet. You will be surprised how much better you feel, sleep and perform once you have eliminated these processed foods from your diet.
Here are answers to common questions:
Can I have protein shakes, coffee, tea, honey, or other sweeteners? The answer is YES to these items but you may only have one protein shake per day before or after your WOD and you may only have one serving of honey and/or one serving of Stevia as a sweetener per day.
All other sweeteners are not allowed : splenda, equal, sweet n low, and sugar and NO’s.
Most regular Protien bars are not allowed because they are not all natural foods BUT you are allowed, one bar a day of either the “RX Bars”(except peanut butter flavor) and “Paleo Naturals” 100% All-natural and Paleo Protein bars, these bars are made of real food and have no fillers or chemicals, we will still limit these to once a day. You can use the QUEST “all natural” bars as a pre or post workout meal instead of your protein shake.
While we are talking about Paleo Naturals I want to add that all of their products are obviously 100% ok. The Paleo Naturals meals, soups and stews can be life savers in a bind and the “Un-granola” is a great snack to get you through that work day, the “Pistachio Orange” is amazing!!! All the Paleo Naturals products can be found on their website, if there is something we do not have in stock please feel free to ask and we will order it, we receive our orders on Mondays at CFD and Wednesdays at CFB.
During this Challenge you will be allowed to choose from two diet options.
Other commons foods that are asked about: beans, rice, oatmeal, potatoes, peanuts? These are all NO’s. Why you ask, well…
*Oatmeal and rice are grains and even though they do not always contain gluten (most oatmeal does) these grains have been overly processed in the U.S. and have been linked to causing bloating in the stomach and also spiking blood sugar which leads to over eating and weight gain.
Beans and Peanuts are considered “legumes”, yes, a peanut is not a NUT, its a bean. These legumes have also been linked to inflammation in the intestines, which leads to poor absorption of the nutrients in our foods.
Lastly, potatoes, the Paleo Diet describes these as starchy tubers, these starchy tubers are usually high glycemic, which means they also spike our blood sugar, which leads to unstable energy levels and increased appetite, all things we do not want in our diet in order to maintain or lose weight.
There is one EXCEPTION with potatoes: SWEET POTATOES and YAMS are allowed on our Paleo challenge. We allow these starchy tubers because the health benefits greatly out way any negative effects. Sweet potatoes and yams are low glycemic foods and do not spike our insulin, they also are high in vitamins and are helpful in recovery for athletes. Because we are all athletes then sweet potatoes are allowed.
The best time to have a sweet potato is during your post-workout meal, about 1-3 hours after your WOD.
Our suggestion is that if you want to lose more weight then you can limit the intake of sweet potato to one small once a day.
Another suggestion: if your primary focus is to lose weight are to limit your fruit and nut intake to once a day as well. We believe that nuts should be used in the diet as a topping to salads, vegetables and other dishes but not as a primary snack, again if your focus is weight loss.
We are sure you will have many more questions and our coaching staff will be able to answer them all this week. We will try to field any questions during the warm ups this week. We may also spend some extra time before Saturdays classes going over the Challenge rules once more.
2015 Paleo Challenge Rules:
You will be Scored in 3 Categories:
2. Paleo Points
3. Body Transformation
You will complete 2 Benchmark Wods at the beggining and end of the challenge
Each day you will start with 5 Paleo Points
You will lose points if you make mistakes:
-1 point = small cheat (slice cheese, milk in coffee)
-2 points = each and any every alcoholic drink
-3 points = small cheat meal (rice, mashed potatoes, pizza, pasta)
-5 points = Nothing Paleo about my day
You may add BONUS points if you do these things:
1 point = WOD at our BOX
1 point = drink half your body weight in ounces of water
1 point = Sleep 8 hrs in one night
Your max score for the day is 8 points.
You may add the 3 Bonus points even if your Paleo points equals O for the day
so you may have a bad Paleo Day but Sleep 8hrs, drink your water and WOD to recieve 3 points
There is going to be a PALEO POINTS google spreadsheet set up on the website, where you will be required to enter in all of your points each and every day. The link will be posted in the nutrition blog and will be on the sidebar of the blog under events. You can copy and paste the link to your desktop to save it. This is very important in deciding the winners and is 100% HONOR system, if you cheat we will know, but everyone is required to enter in there own points each and everyday.
We will take measurements of the waist Hip and Thigh. Record body weight and take Before and After Pictures. These 3 things will all go into the results of this category.
There is so much information about Paleo out there on the internet, some will agree with our philosophy and some will not but you may find lots of helpful recipes our there and if you are not sure if it is “Paleo?” then ask your coach. Here are just a couple of blogs off the top of my head:
Rob Wolf is the Paleo Guru
Paleo OMG has great recipes
NOM-Nom Paleo has been popular lately
Here is also a brief description of what is Paleo that we have listed on our on our Site:
What is Paleo?
Fresh fruits and veggies
Nuts and seeds
Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)
Legumes (including peanuts)
Refined vegetable oils
The Paleo diet has become increasingly popular as more and more people discover the amazing health benefits that come from eating an ancestral diet based on real, whole, unprocessed foods.
The Paleo diet consists mainly of plenty of organic vegetables, locally raised meat, eggs, seafood and some fruit and nuts. Think of what our ancestors would eat before we had grocery stores filled to the brim with anti-food products made to look like real food.
Significant research has shown that our modern diet is causing diseases such as diabetes, heart disease and cancer. Our food chain is broken. We no longer depend on small local farms to provide our food. We live in a culture that is rampant with highly processed and highly chemicalized foods. We depend on conglomerate farms to mass produce our vegetables, fruits and meats. So, even the foods considered healthy become a threat.
The Paleo approach to eating takes out the mass production of ingredients. It’s getting back, as close as we are able, to the way our ancestors ate as hunter/gatherers. It eliminates harmful, processed foods from your diet, it’s knowing about where your food comes from. It’s getting back to a local ecosystem for food. It’s taking back your health. It’s reading labels so you’re not fooled by a marketing spin on a buzz word, which all of our branding folks are becoming super hip to! The quality of your food, its source, is just as important as eliminating processed foods from your diet because, if you aren’t eating healthfully raised foods you are missing a very important piece to the Paleo puzzle.
Higher protein intake – Protein comprises 15 % of the calories in the average western diet, which is considerably lower than the average values of 19-35 % found in hunter-gatherer diets. Meat, seafood, and other animal products represent the staple foods of modern day Paleo diets.
Lower carbohydrate intake and lower glycemic index – Non-starchy fresh fruits and vegetables represent the main carbohydrate source and will provide for 35-45 % of your daily calories. Almost all of these foods have low glycemic indices that are slowly digested and absorbed, and won’t spike blood sugar levels.
Higher fiber intake – Dietary fiber is essential for good health, and despite what we’re told, whole grains aren’t the place to find it. Non-starchy vegetables contain eight times more fiber than whole grains and 31 times more than refined grains. Even fruits contain twice as much fiber as whole grains and seven times more than refined grains.
Moderate to higher fat intake dominated by monounsaturated and polyunsaturated fats with balanced Omega-3 and Omega-6 fats – It is not the total amount of fat in your diet that raises your blood cholesterol levels and increases your risk for heart disease, cancer, and type 2 diabetes, but rather the type of fat. Cut the trans fats and the Omega-6 polyunsaturated fats in your diet and increase the healthful monounsaturated and Omega-3 fats that were the mainstays of Stone Age diets. Recent large population studies known as meta analyses show that saturated fats have little or no adverse effects upon cardiovascular disease risk.
Increase potassium and decrease sodium intake – Unprocessed, fresh foods naturally contain 5 to 10 times more potassium than sodium, and Stone Age bodies were adapted to this ratio. Potassium is necessary for the heart, kidneys, and other organs to work properly. Low potassium is associated with high blood pressure, heart disease, and stroke – the same problems linked to excessive dietary sodium. Today, the average American consumes about twice as much sodium as potassium.
Net dietary alkaline load that balances dietary acid – After digestion, all foods present either a net acid or alkaline load to the kidneys. Acid producers are meats, fish, grains, legumes, cheese, and salt. Alkaline-yielding foods are fruits and veggies. A lifetime of excessive dietary acid may promote bone and muscle loss, high blood pressure, and increased risk for kidney stones, and may aggravate asthma and exercise-induced asthma.
Higher intake of, vitamins, minerals, antioxidants, and plant phytochemicals – Whole grains are not a good substitute for lean meats, fruits, and veggies, as they contain no vitamin C, vitamin A, or vitamin B12. Many of the minerals and some of the B vitamins whole grains do contain are not well absorbed by the body.