2014 Paleo Challenge
Starts Monday January 13th
It’s that Time of Year again!
We made it through the Holidays. Some of us were well behaved but some of us may have over indulged!
Now is the perfect time to start our 30-day Paleo Challenge! Our challenge is 30 days of strict Paleo, 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 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.
Some common questions usually are : 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. Protien bars are not allowed because they are not all natural foods BUT you are allowed the 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. While we are talking about Paleo Naturals I want to add that all of their products are obviously 100% ok. The Paleo Naturals 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 new “Pistachio Orange” is amazing!!! All the Paleo Naturals products can be found on their website, www.mypaleonaturals.com , 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.
Other commons foods that are asked about: beans, rice, oatmeal, potatoes, peanuts? OK, 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. Other suggestions 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.
I am 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.
2014 Paleo Challenge Rules:
This year we are going to try something a little different.
Each athlete that signs up for the challenge will be assigned to a Coach’s Team. Similar to the “Biggest Loser”. You will be on either Kyle, Sonia, Wade, Justin, Jason, Jessica, Page or Justin’s Team. The Team may hold extra credit workouts or plan trips to the grocery store or just keep an ongoing chain email to help everyone stay motivated throughout the challenge. Typically we have 20-30% of the athletes that start the challenge fall off the wagon by the end. This year our goal is to have all athletes complete the entire Challenge.
You will be Scored in 3 Categories:
2. Paleo Points
3. Body Transformation
You will complete 2-3 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 poster board set up at the box, where you will be required to enter in all of your points each and every day. 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.
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 will be cash prizes to the 1st, 2nd and 3rd Place overall winners at each location. To enter into the challenge there will be $10 registration fee. All of this money will go to the prize money. The more athletes that sign up then the greater the PRIZES!!!
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 check this link out http://robbwolf.com/what-is-the-paleo-diet/
Paleo OMG has great recipes paleomg.com
Here is also a brief description of what is Paleo that we have listed on our Nutrition Blog on our Site:
What is Paleo?
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.
Higher potassium and lower 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.
Fresh fruits and veggies
Nuts and seeds
Healthful oils (Olive, walnut, flaxseed, macadamia, avocado, coconut)
Legumes (including peanuts)
Refined vegetable oils