4-Week Paleo Nutrition Challenge | Outpost CrossFit

1. Outpost CrossFit 4 WEEK PALEO NUTRITION CHALLENGE 17 Aug. 2011 – 14 sep. 2011

2. PALEO NUTRITION CHALLENGE RULES For 4 WEEKS (17th Aug. – 14th Sept.) you will eat foods following this guideline: “(Lean) Meat, and vegetables, nuts and seeds, some fruit, little starch, and NO SUGAR!” BENCHMARK WOD - "CINDY” 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Points will accrue for the following:*Each Day of Eating Strict Paleo! *Maintaining a detailed Food Journal *Each time you participate in a CrossFit workout *Consuming at least 6 grams of fish oil (we recommend Carlson’s brand) *Everyday you stretch more than 20 min.*Sleeping 8 hours per Night*Before and After PictureWeekly Recipes are posted on the Outpost CrossFit Webpage Nutrition SectionEach Saturday you will post your points which will be tallied and posted on Saturdays. If you do not post your points, you will get a ZERO!

3. What to expect this month! • This is a healthy lifestyle change, not a diet! This is a challenge to raise awareness of how important it is to combine quality nutrition with CrossFit workouts! You will experience a lot of changes this month and learn to read your body in new ways. Please feel free to come to the coaches with any questions, concerns, suggestions and feedback! • Drink water, water and more water! Your body is going to be going through a week or so of DETOXING all the processed, junky, nasty foods that we eat! Admit it, we eat a lot of junk that controls our moods, attitudes, performance and ambition! • Sugar is highly addictive! When we eat a lot of processed breads, pastas, oats, crackers etc., our body breaks them down and stores them as fatty deposits! So by taking this out of your diet you might experience strong cravings for these foods , crazy mood swings and all sorts of types of body changes that might try to talk you into quitting the challenge, but just remember, if you were trying to get off CRACK, you would feel the same way! Stick to it, you will get over that hump after a week or so and feel like a champion! • What better time then now to try this challenge! You have the whole gym backing you, encouraging you and doing it with you. Its only a 4 WEEK challenge, it could change your life forever…its time, jump on the band wagon and do it with us, you wont regret it in the end! • We as coaches require that you keep a strict journal this month of all that you are eating, the workouts that you are doing and the amount of hours that you are sleeping. This way when you come to us with specific questions we have a reference to go by. If we don’t know what you are eating, we wont be able to help you as much.

4. Encouraged Foods Lean Meats  • Fish • 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 pork (trimmed of visible fat) • Pork loin • Pork chops •  Lean poultry (white meat, skin removed) • Chicken breast • Turkey breast • Eggs (limit to six a week) • Egg Whites Vegetables • Asparagus • Bell peppers • Broccoli • Brussels sprouts • Cabbage • Carrots • Cauliflower • Cucumber • Eggplant • Onions • All types of Lettuce • Mushrooms • Peppers (all kinds) • Seaweed • Spinach • Squash (all kinds) • Tomato

5. Encouraged Foods Nuts and Seeds • Almonds • Hazelnuts • Macadamia nuts • Pecans • Pine nuts • Pistachios (unsalted) • Pumpkin seeds • Sesame seeds • Sunflower seeds • Walnuts • Olive Oils • Olives, avocado, walnut, flaxseed, and canola oils Fruit • Apple • Banana • Blackberries • Blueberries • Melons • Cherries • Grapefruit • Grapes • Kiwi • Mango • Orange • Peaches • Pears • Pineapple • Strawberries • Watermelon • All types of fruits

6. Discouraged Foods Here’s a summary of foods that are NOT consistent with a paleolithic nutritional model: • Dairy products, including milk, butter, cheese. • Peanuts, peanut butter and cashews • Cereal grains including things like, bread, oats, rice, corn. • Beans, peas or other legumes. • White (Russet) Potatoes. • Packaged "manufactured" foods. • Sweets, candy or soda, diet soda, nothing with refined sugar, high fructose corn syrup or hydrogenated foods. Check your labels! • Alcohol….yes, its just 4 weeks, give your body a break!

7. Healthy Breakfast Ideas • 1. Breakfast Sausage (nitrate free if possible), Pineapple, Almonds • 2. Eggs (2-4), Bacon, Avocado, and one whole orange. • 3. veggie scramble – (Saute in Olive Oil) Eggs scrambled with peppers, tomatoes, & onions and a side bowl of strawberries. • 4. Eggs Sunny side up (olive oil), 2-4 strips of turkey bacon, 1 piece of fruit, & a handful of nuts. • 5. smoked salmon, diced vegetables (zucchini, celery, spinach). 1 tsp olive oil. Sauté veggies to taste. • 6. 1 sirloin steak of slice of ham. 1 sliced tomato (cook as desired). 1 handful of nuts. • 7. 1 bowl of chopped fruit, choose from the following - apples, strawberries, bananas, berries, oranges, etc. 1 large handful of nuts (I prefer walnuts). 4 strips of bacon, turkey bacon, or links of breakfast sausage. • 8. Deli Turkey (also make a great snack), 1 piece fruit, 1 handful nuts.

8. Snack Ideas In general, you want to have some PROTEIN, CARBS (fruits and veggies), and a source of HEALTHY FAT with each snack and meal but there’s nothing wrong with eating an apple & handful of nuts as needed. Remember, the purpose of this challenge is to eat real food, not to go hungry. So EAT up! Google is your friend, all kinds of things come up under Paleo snacks. If you like to cook here are some additional ideas: http://www.thepaleodiet.com/nutritional_tools/recipes.shtmlsnacks/. *Trail mix for on the go: 1 cup raw or roasted almonds, 1 cup pumpkin seeds, ½ cup sunflower seeds, 1 cup blueberries, ½ cup raisins. *fruit & nuts *Homemade beef jerky, nuts, 1 piece of fruit. *leftovers also make a great snack!

9. Things to Remember: • When grocery shopping or eating out, you want to insure that all of the ingredients are free of : • (1) grains, • (2) legumes including peanuts, beans, peas, soybeans, tofu, soy milk and flour, • (3) dairy products, • (4) salt, • (5) yeast including baked goods, pickled foods, vinegar, fermented foods and fermented beverages (all contain yeast), • (6) processed sugars, (high fructose corn syrup) • (7) excessive added fats (hydrogenated fats) except for permitted oils. You should try to choose the leanest cuts of domestic meats and trim away any visible fat.

10. For Paleo Success: Remember this phrase: “Meats and Veggies, Nuts and Seeds, Some Fruit, Little Starch, NO SUGAR!” Keep it simple : If its not in the phrase, don’t eat it!

11. Paleo Food Guide Pyramid