2013 Winter Nutrition Challenge Rules
1. $20 per person. This covers 2, body composition tests. The first will be Wednesday, Jan. 30. You must attend between 430-‐730p in order to have this testing done and participate in the challenge. The second composition testing date is Tuesday, April 2, 430-‐730p. Yes, that is after the competition ends. We want you to stay on the path of wellness even if we aren’t checking your journals. These will be the only dates and times for the body composition testing. There is a sign-‐up sheet to register for the first comp testing at the gym. Please sign up ASAP to reserve your preferred time slot. You will also need to put your name down to participate for the challenge and provide payment at the time you register. This is a cash payment.
2. Challenge length is 30 Days and will begin Friday, Feb. 1, 2013 at midnight and end March 1 at 11:59 p.m.
3. You can earn a max of 6 pts. per day. 4 points for perfect eating (must be a minimum of 4 meals and an additional snack), 1 point for working out at Raleigh CrossFit or submitting your workout if you are out of town or not able to make it in for training, and 1 point for proper fish oil ingestion. Taking into account you will need 2 rest days within a week, the maximum
number of points for a perfect week are 40. You will not receive bonus points if you train 7 days a week, rather than 5. There are no bonus points awarded, only points subtracted.
4. You are required to keep a journal, which will include your meals, rest and workouts. This will be randomly checked by a coach. If yours is not up-‐to-‐date within 36 hours, a point will be deducted from your score each time it is found to not be up-‐to-‐date.
5. Your meals must contain only the items listed below and none of those that are included on the do not eat list. If so, subtract points accordingly based on the points system.
6. There will be 3 performance tests during the first week on Monday, Tuesday, and
Wednesday. I will not reveal what part of the session counts until after the 30 days. These will be repeated.
7. You will be partnered up with another participating athlete who will check your journals at the end of week 1 to make sure you are on track with the grading. You will be grading your own journals (honor code kids, in the long run you will only hurt yourselves).
8. I will have final say on the winning athlete based off their summation scoring results, performance, and knowledge of self-‐growth.
9. This challenge is based off commitment level. Meaning, it is unrealistic to consider extra points based off performance or body fat percentages in a one to two month span. I say that, because a person's starting fitness level comes into account, along with age, sex, stress levels, sleep patterns, and other items. So, there is a point system based off amount of high quality meals eaten for that day. There will be a score sheet posted in the gym, and at the end of each week each individual will be responsible for posting the scores.
10. I will be periodically checking journals, and everyone is required to keep a journal for the next month.
Prize: TBA, but it will be worth it! There will be one female and one male overall winner.
Miscellaneous
1. You can have 1-‐2 cups of coffee per day. You may see more benefits with cutting it out completely, so I encourage you to go that route. No sweeteners, but you can put up to 1 tablespoon of heavy cream. Nothing other than heavy cream. In heavy cream, most of the sugars have been removed and only the fat and protein remain.
2. Work on switching up your options, try not to eat the same food all the time, if you have been eating eggs non-‐stop every morning try something different to see how your body reacts. 3. If you have questions on what is acceptable or not post to the blog and I will answer. 4. Protein shakes are allowed, but only with in 15 minutes post workout. You cannot take in meal replacement shakes, bars etc..
5. Larabars are acceptable, but check the ingredients and no more than 1 per day.
6. Alcohol Policy. You may consume one shot of clear liquor per day (tequila, vodka, etc) OR one small glass (6oz) of red wine per day without penalty.
7. Bacon is acceptable, but only that which does not contain nitrates. Check the packaging. Deli meat is acceptable, but must also be nitrate free and sugar free. Try to limit both of these to just once per day. Remember, we are trying to be as true as possible to foods in their natural states.
8. Steve’s Paleo Kits are permitted, but limit to just one as a snack per day. 9. You may use 1 tablespoon of honey, stevia or agave syrup per day. 10. No Paleo Desserts.
Points System
“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.”
4 points for 4-‐5 high quality clean meals a day. This includes high quality proteins, lots of veggies, limited fruit, tubors, and healthy fats. There is NO overdoing it of one group, but you cannot have fruit in every meal. Try to have a variety of meats and limit nut consumption.
3 points if you slipped up a bit. This is referring to only getting in three meals for the day, or didn't have a lot of variety in your food.
2 points for the day if you had a meal that was a little off. This is referring to maybe you have some sweet potatoe fries with your meat. Maybe you have one beer with the food or two glasses of wine, or you mix in dairy. This is not a complete mess up, meaning if you have pizza for a meal then you go to 0 points.
0 points if you drink more than one drink of alcohol, you have a complete mess up with the food, pizza, desert, cheese, ketchup etc.. Paleo Desserts count towards negative points.
Bonus Points: There are none.
FOOD LIST
Foods You Can Have
Oils
Olive oil, Sunflower oil, Canola oil (use in moderation -‐ 4 tablespoons or less a day when weight loss is of primary importance), Coconut Oil.
Lean Meats -‐preferably free range, grass fed, organic meats
Lean beef (trimmed of visible fat), Flank, steak, Top sirloin steak, Extra-‐lean hamburger (no more than 7% fat, extra fat drained off), London broil, Chuck steak,
Lean veal, Lean pork (trimmed of visible fat),
Pork loin Pork chops, Any other lean cut.
Lean poultry -‐ preferably free range, grass fed, organic meats; white meat preferred, remove skin
Chicken breast, Turkey breast
Other Meats
Any wild game meat
Fish
Bass, Bluefish, Cod, Drum, Eel, Flatfish, Grouper, Haddock, Halibut, Herring, Mackerel,
Monkfish, Mullet, Northern pike, Orange Roughy, Perch, Red snapper, Rockfish, Salmon, Scrod, Shark, Striped bass, Sunfish, Tilapia, Trout, Tuna, Turbot, Walleye, Any other commercially available fish
Shellfish
Abalone, Clams, Crab, Crayfish, Lobster, Mussels, Oysters, Scallops, Shrimp
Eggs and dairy alternatives
Chicken eggs (go for the enriched omega 3 variety), Duck eggs, Goose eggs
Beverages
Fruits
Apple, Apricot, Avocado, Banana, Blackberries, Blueberries Boysenberries, Cantaloupe, Carambola, Cassava melon, Cherimoya, Cherries, Cranberries, Figs, Gooseberries, Grapefruit, Grapes, Guava, Honeydew melon, Kiwi, Lemon, Lime, Lychee, Mango, Nectarine, Orange, Papaya, Passion fruit, Peaches, Pears, Persimmon, Pineapple, Plums, Pomegranate, Raspberries, Rhubarb, Star fruit, Strawberries, Tangerine, Watermelon, All other fruits
Vegetables
Artichoke, Asparagus, Beet greens, Beets, Bell peppers, Broccoli, Brussels sprouts, Cabbage, Carrots, Cauliflower, Celery, Collards, Cucumber, Dandelion, Eggplant, Endive, Green onions, Kale, Kohlrabi, Lettuce, Mushrooms, Mustard greens, Onions, Parsley, Parsnip, Peppers (all kinds), Pumpkin, Purslane, Radish, Rutabaga, Seaweed, Spinach, Squash (all kinds), Swiss chard, Tomatillos, Tomato (actually a fruit, but most people think of it as a vegetable), Turnip greens, Turnips, Watercress, All other veggies
Nuts and Seeds
Almonds, Brazil nuts, Cashews, Chestnuts, Hazelnuts (filberts), Macadamia nuts, Pecans, Pine nuts, Pistachios (unsalted), Pumpkin seeds, Sesame seeds, Sunflower seeds, Walnuts (Try to use unsalted nuts as often as possible.)
Snacks/ Condiments/ Seasonings
Almond butter (no more than 2 TBLSP per day), Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight). Balsamic, coconut aminos, coconut vinegar, red wine vinegar and apple cider vinegar are permitted, but not white wine or rice vinegar.
Beef jerky (limited 1 one serving per day). Check the ingredients however, as most store purchased jerky contains sugar, soy and wheat products.
Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight)
Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight)
Any seasoning/ condiment is okay as long as it is not too high in sodium content (if it is, drink lots of water) Check ingredients. Mustards, ketchups and mayonnaises often use sugar and/or soy.
Foods You Should Limit
Salt. Try to use sea salt only and in limited quantities.
Yams or sweet potatoes. Try to limit to 1 per day.
Heavy cream is permitted. 1 TBLSP per 8 oz cup of coffee. 1-‐2 cups of coffee permitted daily.
Beverages
Coffee, Tea, Red Wine (1, 6-‐ounce glass; Note: Don’t buy “cooking wine,” which is loaded with salt.), Clear spirits (1 serving = 4 ounces).
Foods You Should Avoid
Dairy Foods
Dairy spreads, Ice cream, Powdered milk, Whole milk
Cereals
Sugar and Starch, White/Starchy Carbs, all grains.
Corn chips, corn starch, corn syrup, Millet
All rices, including white Rice (white rice, top ramen, rice noodles, Rice flour (all processed foods made with rice), Sorghum, brown rice.
Starchy Vegetables
Starchy tubers, Cassava root, Manioc
Potatoes and all potato products (French fries, potato chips, etc.), Tapioca pudding,
Quinoa
Hummus (made of chickpeas)
Starch-‐containing foods. Often if you look at the ingredients, tapioca starch, corn starch will be listed. Be sure to check all ingredient labels.
Soy products.
Pickled foods, Pork rinds
Soft Drinks and Fruit Juices, this includes Diet soda.
All sugary soft drinks, Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)
Candy and Sugars
No artificially sweetened items. No Paleo Desserts!
Resources
Robb Wolf’s Overview The Paleo Diet
Helpful ideas to ease food prep:
• Slow cooker. Plug it in and leave it. Can make plenty of leftovers.
• Buy airtight containers & make a week’s worth of raw veggies. Quick and easy in a pinch. • Make your food and recipes in bulk! You can freeze them and thaw them out when needed.
Tastes just as good!
• Have a paleo cooking night with family/friends once a week where you each take turns making a dish. Fun and interactive.
• Share ideas, recipes, and food! Check out “Our Daily Paleo” on Facebook. It’s led by your own Raleigh CrossFit athletes!
Dining Out/Ordering In:
• Simply order chicken, fish or steak with veggies (no beans, starch, or sauce). Have all the spices and herbs you want! Ask them to grill it or use olive oil to cook it in.
• Fajita without the wrap and sour cream. Ask for extra vegetables and guacamole.
• Any salad with chicken, fish or steak (oil & vinegar/lemon/lime only for dressing). No dried noodles, cheese, or croutons.
• Non-‐breaded and baked chicken wings with no sauce. Or dry BBQ ribs with no sauce.
In a pinch: Keep an emergency stash of jerky in your car & nuts. Larabars are also a quick and easy option.
• Bacon and sausage: eat but in moderation i.e. 3x per week. • Sweet potatoes are allowed.
• Eat fruit in moderation (1-‐2 servings per day depending on your goals).
Be Careful!
Always, always read labels even if you “think” it is paleo-‐friendly.
Sample Day:
Paleo Breakfast Options: 1. Veggie omelet
2. Fruit and handful of nuts 3. Steak and salsa
4. Left over dinner
5. Pretty much anything you also may eat at lunch or dinner. Gone are the days of bagels and cereal.
You can make eggs ahead of time and they will last 1-‐2 days if kept refrigerated.
Paleo Snacks:
1. Almond butter on anything! But remember, limit your intake and it counts towards nut consumption.
2. Handful of nuts (except peanuts) 3. Fruit
4. Left over dinner 5. Paleo bars
6. Jerky – watch the ingredients, most have soy or wheat
7. Deli meat (try to get low sodium and must be sulphite/nitrate free. Again read labels to ensure there is no starch or sugar added.)
Paleo Lunch:
1. Salad with meat (watch the dressing, peanuts, noodles, croutons, etc.) 2. Steak and guacamole
3. Grilled chicken with mixed veggies (steamed or grilled veggies with no butter)
Paleo Dinner:
