The Fall 2011 Look, Feel, And Perform Better–Nutrition Challenge!!!
Basics of the Challenge:
Meat & Veggies, Nuts and Seeds, some Fruit, Little Starch, No Sugar.
Lean is best all is acceptable
Greens great the more colors you eat the better! Beans, rice etc. are not Veggies.
Nuts and Seeds
Just a small hand full with meals or to ward off hunger/cravings
Fruit is limited to 3 servings per day maximum. Lower Glycemic Fruits are things like Apples, Berries, Grapefruit, Grapes, Strawberries, Cherries, Orange, Peach, Pineapple,Watermelon and more!
High glycemic fruits are Banana, Cranberries, Dates, Figs, Prunes, Raisins, and Dried Fruits. As long as they don’t have added sugar, we will take em.
This does not include grains for the sake of our challenge. All bread, wheat, pasta, oats, rices, grain alcohol, etc. won’t fit in with this challenge.
No Sugar,Kind Of…
This means that obvious stuff, ice cream, soda, candy, cake-not part of the challenge. The “Little Stuff” like the half a gram of sugar in your breakfast meat-fine. A little bit in that normal amount of catsup you like-go ahead! Natural sugars-fruits already taken care of, what about honey and all natural maple syrup? Lets be crazy enough to allow ourselves those things in small amounts. Of course everyone has their favorite paleo Baked Good….
Alcohol and “Paleo Desserts”
Neither one for the first 7 days. After the first 7 days.
Red Wine: Yes-6oz per day.
Alcohol that is not red wine: No
“Paleo Dessert”: Limited to one SERVING per day. Not the entire paleo apple crisp, not the entire pan of paleo fudge, not the whole tray of paleo cookies. More reasonably we will include a cup, or 2 pieces type of serving not the “only people who have been shipwrecked on a deserted island and pregnant women understand why the only thing that makes sense is to eat the whole thing, make another batch big enough for 12 people and then eat that too.”
If for reasons of religion, conscience, or repulsion you are limited in your protein choices, let us know and we will give you some options. Whey protein is best limited to a post workout supplement.
No dairy, this is a tough call, and a debatable topic. The winning side for this challenge is going to be that dairy is typically a weight gainer, many digestive issues ranging from minor to major are a result of dairy.
I’m in If…”
“I would totally do it if I could just have:” cream in my coffee, my post workout protein that has a little sugar, that little bit of cheese in my eggs or on my salad, or on my whatever. Well good news, there is a place for you too. Pick one thing, run it by us (Not Booze) and we will give you a pass on it or help you around that one.You won’t be eligible for the top prizes though.
May I Suggest…
Don’t let yourself get hungry-Eat protein, carbs and fat with each meal. By mixing them together you will stay full much longer than if you just eat a protein, carb, or fat by itself. The exception is that post workout meals can include more carbs, combined with protein and skip the fat.
Hydrate by drinking water on an empty stomach, for example when you first get up in the morning, and between meals. Water is key and it is widely believed that not drinking with meals but chewing your food thoroughly will improve you digestion and help you get more nutrition from your food.
I stuck to the rules and ate like a good boy or girl=3 Points
Just a minor deviation-I had a second serving of paleo fudge or a second glass of wine=2 Points
I had two minor errors, but everything else was good=1 Point
It didn’t go according to plan today…oh well it happens-tomorrow will be a 3 pointer but I’m getting a scratch for the day. 0 Points
We will be doing 3 benchmark WODs
Wednesday,Thursday,Friday,and Saturday we will give you chance to do your honest best at all 3. If you sandbag I will give you your money back and you wont be part of the challenge.
The gym needs another rower and some of the proceeds from the challenge will provide that- “Yeah! New Rower! And the crowd goes wild!!!” But wait, there’s more! We will use the rest of the proceeds to provide cool prizes!
I’m sure that most, if not all of you are on your feet by now whooping it up and perhaps fist pumping. Please be seated. We will determine and perhaps announce the prizes when we get a final tally of participants.
This is the last post for the week and the challenge WODs will only be revealed when you show up for class. Don’t spoil it by telling each other during the day. Be sure to bring all your workout gear to each class-you never know what will come up!
Time to PUMP! (clap) You UP!
Lets all get in the mindset and get into even better shape over the next 6 weeks!!! It’s less than 2 months-everyone should give this their best shot! If you are not going to participate you need to tell me or Sarah why not, or put a valid reason in the comments. “I don’t want to look feel and perform better because…” So everyone on board and lets make the next 6 weeks count!!