Paleo Challenge Information and Rules
Give yourself the 30 day diet cleanse
The following items are key to a Paleo Challenge success/victory:
First, you must eat meat (fish is fine) at every meal. This is a Paleo Challenge, which means you are consuming “lean meat and veggies, nuts and seeds, some fruit little starch and no sugar.” We will not accept Tofu or any other soy product, beans and rice, or dairy as a protein source for this challenge. “Eat meat that once had a face and a soul.” – Robb Wolf
Second, you must consume vegetables. You don’t have to like them, but you must eat them, ¼ to ½ pound per meal.
Third, communicate with your partner and trainers. Ask questions. Having a support group is paramount.
Fourth, you must record your food daily. You will need to document your food with a food log to record your consumption.
Fifth, take a pictures and measure yourself. These pictures and measurements will be used for your encouragement so you can record your results(don't restrict your calories to loose weight faster because you think you'll get there faster.). It’s just that it's a nice encouragement to see the results. Take a front, side and posterior picture at the start, middle and end of the Challenge. Print out each picture and write the date and three measurements. Thigh, Waste and upper arm.
Sixth, realize that the challenge is 30 days and you can do anything for 30 days, right? Involve your family and join the family challenge. Even if your family doesn’t work out! They can enter in this challenge with you. Contact us if you have questions about family members that don’t or can’t workout with us. We will have a pre and post work out that they can do at home with you.
Seventh, there is an alcoholic drink limit of 4 drinks per week. Do not consume all 4 drinks on the same outing. Beer is not Paleo and Gluten Free beer is not Paleo. Alcoholic beverages okay to consume: 1) Red Wine. 2) Nor Cal Margarita 1-2 shots of tequila, squeeze of lime, salt on the glass, soda water. 3) Vodka with a squeeze of orange and soda water 4) Gin with soda water. 5) any non-sugar beverage you can create 6) No Tonic Water! Soda water is okay. Like I said you can do anything for 30 days.
Eighth, Ask the coaches questions but know they don't have a lot of time to tailor a diet for each individual. But they can help you by answering questions and providing support for challenging situations.
Ninth, there are NO cheat days on this Paleo Challenge. This is a very strict 30 days. If you cheat, you are not kicked out of the challenge, but you are doing a disservice to all the hard work you have put in. It takes up to two weeks to recover from a cheat. If you have a cheat, right it down and try not to do it again. The more strict you are will give you a better chance of winning.
Tenth, consuming black coffee will be acceptable, but stay away from juices, diet sodas and energy drinks–they ARE cheats.
Eleventh, if you have special health issues, please contact us before you sign up so we can see if the Paleo Challenge is right for you.
THIS IS NOT A CALORIC RESTRICTIVE DIET! MAKE SURE YOU EAT! DON'T STARVE YOURSELF JUST TO WIN!
Suggestions to make this Challenge successful:
Read the ingredients, if it contains bad ingredients, you shouldn’t eat it.
We advise getting at least 8 hours of sleep a night. Going to bed early between 8-10 pm without the tv on helps.
Research and copy a few quick easy receipts for those days when your short on time.
Try to plan a few days ahead and cook enough for leftovers.
Information links:
http://www.thefoodee.com/blog/
http://robbwolf.com/wp/wp-content/uploads/2010/12/shopping-list.pdf
http://everydaypaleo.com/
http://www.tropicaltraditions.com/virgin_coconut_oil.htm
http://stevesoriginal.com/
http://www.massanaturalmeats.com/Massa_Natural_Meats/Home.html
http://www.farmfreshtoyou.com/
http://www.yelp.com/biz/hartey-ranches-specialty-produce-knightsen
http://www.enosfamilyfarms.com/Farm-Stand.php
Videos:
http://www.youtube.com/user/paleothrive?feature=watch
http://www.paleodietfoodlist.net/recommends/primal-burn/
Frequently Asked Questions:
How much fruit can I have in a day? - We recommend eating healthy foods that cause insulin spikes like fruit and yams only 10-45 minutes after workouts. Though, when first transitioning to Paleo, fruit is a great diversion from cheats. So, keep your fruit serving max at 3 pieces for smaller people and 5 for larger people over 200 lb. After the 3rd week of the challenge you will be asked to reduce your fruit amount to 1 serving per day post WOD for a little person and 2 servings for larger people.
What about squash, sweet potatoes, yams and other starchy vegetables? - We would like to see the starch type foods consumed only post WOD so the same rule as the fruit applies.
I know I am suppose to eat meat and veggies at a meal. How much meat? - A rough guideline for meat is to make a loose fist and consume that much meat. Don’t restrict yourself but also don’t over eat.
How much veggies should I eat? Is there a limit? - We would love to see you consume 1/4-1/2 pound of veggies with every meal. Veggies (non-starch) are unlimited and a great way to curb the hunger bug-the snacking bug.
What about carrots? Are they a starch and limited or a non-starch? - If the carrot is being consumed raw, then the quantity is not limited. If the carrot is cooked then the serving recommendations for starchy vegetables should be followed.
Is eating all this fat okay? - As long as the fat source is non-hydrogenated, unprocessed, grass fed and natural its acceptable.
Can I eat fatty cuts of meat? - Yes. Chicken thighs, lamb, pork, beef are all ok. Remember, the source does matter. Ideally Grass-Fed sources are the best. Try and stick to leaner type meats if you cant get grass fed meat.
Are peanuts and cashews a Nut or a Legume? - Peanuts are a legume and should not be consumed. “So cashews can join their other peculiar cousins of the ‘nut’ family, the peanut, which also is not a nut, but a legume that grows underground.”
Is deli meat okay? - Deli meat is a good source of protein in a pinch. This highly processed meat can have some secret sugar added, or other unhealthy preservatives.
I’m on my first week of paleo and I feel hungry, tired, have a headache, and lethargic? My workouts seem slow and I feel weak. Is this normal? - Yes, this is totally normal. Sugar is a drug and you are now going through withdrawal. For most, it can take from 1-3 weeks for your body to make the transition to Paleo and start using fat more efficiently as the primary energy source for daily living. You might feel really hungry the first week or two. That is your body adjusting to the reduced carbohydrate intake. Take extra measures to reduce stress as this is also a huge factor in your diet change. Do some research as there are good vitamins to help reduce stress and increase your energy the healthy way.
Good Luck
