GOOD MORNING!
Well, the day of running 26.2 miles is nearly upon us. And by us, I mean you. Hydrate, stretch, roll and recover properly folks! You have 2 days to ease the body back and then we hit our Paleo challenge. There will be 2 different structures for this. For those of you looking to lose some weight and eliminate the processed foors while dropping some lb's, the outline below is for you. For the builders, speak with me separately for the changes. I don't want to post both here and get people confused. For those who are new to the outline and structure, browse this over:
THE
PALEO DIET OUTLINE: October 16th-November 14th
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.
1. Do not
consume added sugar of any kind, real or artificial. No
maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, etc.
Read your labels because companies sneak sugar into products in ways you might
not recognize. However, for the purposes of this challenge, we will allow
Stevia as the only approved sweetener.
2. Do not
consume alcohol. It just isn’t good for you and you’re
trying to make a lifestyle change, right? You may consume no more than 8 alcoholic beverages other than red wine over the length of the challenge.
3. Do not
eat grains. 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. 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).
5. Do not
eat 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 or organic butter. For the purpose of this challenge, Whey protein is okay as long as it is mixed with water for shakes.
6. 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 ot 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.
SCORING
You will have a possible
total of 20 points per day. You will start with 15 points. You will add bonus
points based on fish oil consumption, mobility, 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; 1 cheat MEAL per
week (Sunday-Saturday). This may NOT
include grains, bread, or rice. Leave those out!
+2 for CrossFit
+1 for extra mobility (outside of class)
+1 for at least 6 grams of a quality fish oil
+1 for 7+ hours of sleep
————————
20 possible points per day
Deducting
points
-1 point off for every
serving of: deli meats, bacon, sausage, beans, hummus, peanuts, agave, honey, (salt may be used in moderation as well as other
natural seasonings without point deduction), peas, dried fruit, most
salad dressings, red wine
-2 points off for every
serving of: dairy (milk, yogurt, cheese, butter), soy products, quinoa
-3 points off for every
serving of: cereal, grains, wheat, oats, corn, tortilla chips, bread, rice,
pasta, noodles, hot dogs
-4 points for every serving
of: soda, juice, sports drinks, potatoes, fried food, chicken wings, 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.
Bonus
points
There is a potential for 5
extra bonus points per day (as shown above). Here’s how to get them:
1. You
get 2 extra bonus points for everyday 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).
2. You
get 1 extra bonus point for everyday you consume at least 6 grams of fish oil.
3. You
get 1 extra bonus point for everyday that you do more than 20 minutes of
mobility, outside of class. Check out www.mobilityWOD.com for ideas.
4. You
get 1 extra bonus point for every night that you sleep more than 7 hours.
Other Questions posted by a family member: Blue is OK, red is No Way.
1. Maple Syrup (real) NON PROCESSED WITH NO ADDED SUGAR AND IN LIMITED AMOUNTS.
2. Honey (raw)
3. Whey (as is seen in all protein powders, supplements) AND ONLY IN THIS FORM
4. Raw Sugar (for instance my bacon is just pork, salt, raw sugar, - acceptable or no?) Ehhh...Make a judgement decision. Life is full of fine lines and this is one. I am NOT okaying raw sugar as in you can throw it on top of your raw maple syrup and have a helluva "Paleo" pancake, but sometimes it cannot be avoided (unless you have a few spare pigs around the yard).
5. Sea Salt
6. Evaporated Cane Juice
7. Smoked Fish (or other meats)
8. Check out the meat sticks and Paleo snacks, etc at Cheetah - they contain non-fat milk and fruit juices - yes or no? Nick's Sticks are okay, Ostrims are NO.
9. Canola Oil in products (as an ingredient in Plantain Chips, canned fish, etc. I know we cant cook with it) Same as 4. Get canned fish in water. Make your own plantain chips. Two options, but I leave it to you guys to decide.
I will send along the speadsheet for tracking to anyone who is interested in it to help monitor your progress and maintain your motivation moving forward.
