DAY 3- SNACK IDEAS

I am learning that many people are having a difficult time finding things to eat that are paleo friendly for their snacks...as a result, people are just not eating and are ready to chew their arms off.  This challenge is not meant for you to starve yourself...If you are hungry, please eat...graze all day.  It takes a little planning and complete awareness that you should be fueling your body throughout the day with healthy protein, carbs and fats....

Here are some Easy Snack ideas below:

Tuna Fish packets (low sodium, olive oil)
Small pieces of fruit or handful of veggies
Almonds

Beef/Turkey or Buffalo Jerky (Trader Joes)
Fruit/Veggie  (I like to buy a relish tray and just graze on that at work)

Steve's Paleo Kits (order online...the jerky packets are pretty good and great to have for when on travel)

TUNA STUFFED EGGS
6 Hard boiled eggs
2 Tablespoons of homemade mayo (see below)
1 green onion, diced
2 teaspoons lemon juice
2 teaspoons dijion or yellow mustard (make your own-)
1 5 oz can of tuna
Chopped Pickles (optional)



Peel the eggs and slice them in half length wise from. Take the yolks out of each half and put them in a small bowl. Add mayo, lemon juice, salt, pepper, chopped green onion, and mustard (homemade) to the yolks. Mix all the ingredients in the bowl well. Stir in a can of tuna. Spoon this mixture into the hollowed out egg halves and enjoy.

HOME MADE MAYO

2 eggs

2 cups light tasting olive oil or walnut oil

2 tablespoons apple cider vinegar

1 teaspoon yellow mustard

1 teaspoon sea salt

1/3 teaspoon cayenne pepper

In a blender, add the eggs, vinegar, and mustard and blend together well – leave the blender running and slowly slowly slowly drop by drop or very slow drizzle add the oil.  BE PATIENT!!  Do not dump all the oil in quickly and give up!!  When the mixture begins to emulsify or thicken, only then can you be a bit faster about pouring in the olive oil but still take your time.  Turn the blender off once all the olive oil is in and the mayonnaise is thickened to your desired consistency.  Add the salt and cayenne pepper and mix well or blend again for another few seconds.

Now for the fun part – variations!!!  Always wait until after your mayonnaise is thick before you add seasoning but here is when you can get creative.  Add dried of fresh dill, fresh basil, or cilantro, garlic and onion, hot sauce, or even curry powder to make your own spreads, sauces and dips for just about everything as mentioned earlier in the post. Now, watch my video to see the fun twist that I put on our homemade mayonnaise!

OTHER EASY SNACK IDEAS:

These are a few simple, snack ideas to start.  Lunch meat ( be careful what kind you get) wrapped with veggies, avocado...whatever you want healthy carb you want.  Pack some veggies, cucumber sandwiches, celery, almond butter and some dried fruit (don't go crazy on the dried fruit!).

Chicken Salad Avocado Boat  (get creative on Sundays for the week)

4 skinless chicken breasts (about 2 pounds total)
4 bay leaves
1 quart organic low sodium chicken broth or vegetable broth (or half of each, which I did here)
2 garlic cloves, finely chopped
1/2 cup unsalted, roasted almonds, finely chopped
1/2 large red onion, diced
1/2 a bunch asparagus, roasted and diced into small pieces**
1/4 cup fresh basil, chopped
1/4 cup fresh parsley chopped
2 roasted bell peppers (red or yellow peppers), skin removed and diced
pepper to taste
Avocados (slice in half)

Instruction:
*To Roast Bell Peppers:
Preheat oven to 45o degrees.  Line a baking sheet with foil and spray with coconut oil, set aside.  Cut the peppers in half and clean out the seeds and innards. Place them on a baking sheet skin side up.  Bake peppers for 15 to 20 minutes. Once the skins are brownish-black, remove from the oven and immediately place the peppers in a large ziploc bag. Close and let sit for 20 minutes or so (or until the peppers have time to cool and “sweat”). Once they have cooled you will be able to peel the skins right off. What you will have left is a moist, wonderfully cooked pepper. Yummy!
**To roast asparagus, toss asaragus in a little olive oil and season with a little salt and pepper.  Roast in the 450 degree oven for 5-10 minutes, depending on size of asparagus, while bell peppers roast.  Remove and allow to cool before cutting into small pieces.

To make the chicken salad:
Put the bay leaves and the chicken broth in a large pot with a lid and bring stock to a simmer.  Add the chicken breasts to the pot.  Return the broth to a simmer.  Cover the pot.  Turn off the heat.  Let the chicken steep in the stock for 30 minutes to an hour.
While the chicken is cooking, chop the other ingredients – garlic, almonds, onion, asparagus, basil, parsley, roasted bell peppers – and add to a large bowl. 
When the chicken breasts are cooked, remove them from the broth and let them cool.  When they are cool enough to handle, shred the chicken breasts into bite-size pieces by hand.  Mix the chicken pieces in with the rest of the ingredients.

You can add some "homemade" dressings to it to spice it up...but nothing prepackaged. 

These are just a few ideas.  I highly recommend the Everyday Paleo Cookbook- by Sarah Fragosa.
The recipes are very simple and delicious!

DAY 2: Food and your hormones

It's Day 2!  How is everyone doing?  Are we eating enough?  What are you struggling with?  Please let us know, we are here to help!  I just wanted to reiterate the importance of balancing your meals and snacks in today's blog.  Here is a great explanation from Crossfit HQ on why eat good proteins, carbs and fats at every meal is beneficial to your health and your overall performance.

The CrossFit Dietary Prescription:

Finely tuned, a good diet will increase health, energy and sense of well being while reducing fat, packing on muscle and optimizing physical performance. Your nutrition will amplify or diminish the effects of your training efforts.
Nutrition is the foundation that your fitness is built upon. (CFJ Oct 2002)

Sport – performance
Weightlifting – the control of external weight
Gymnastics – the control of our bodies in space
Metcon (metabolic conditioning) – Cardio/Respiratory
Nutrition – solid molecular foundation

Food & Hormones:

Think of food as a drug that effects your hormone production. Food is made up of the
Macronutrients: protein, carbohydrate & fat. (Micronutrients are vitamins & minerals) Eating carbohydrates effects your production of the hormone insulin and eating protein effects your production of the hormone glucagon. Glucagon releases stored energy (glucose) out of the liver and into the bloodstream where insulin pulls that energy out of the bloodstream into your cells to be used as fuel. We need to maintain a healthy balance of these two hormones for optimal health, mental & emotional balance, and physical performance. (Eating fat is hormonally neutral and supports the balance.)
We need a balance of Carb/Sugar/Insulin (lets energy into the cell) and Protein/Glucagon (lets energy out of the cell) to maintain optimum health.

 

Carbohydrates: (CFJ Nov 2002)

Insulin is the hormone – produced in the pancreas – that allows glucose into cells where it can be utilized as fuel. Though insulin is absolutely essential to life, chronic and acute elevation of insulin (through heredity or eating too much carbohydrate) will decrease the cells sensitivity to it. This causes the pancreas to secrete more insulin than is normal to get glucose inside the cell. This process is known as “insulin resistance” and the resultant condition is “Hyperinsulinemia”.
Hyperinsulinemia is the chronic & acute elevation of insulin as a result of habitual consumption of excess carbohydrate. Chronically elevated levels of insulin will wreak havoc on your health. Diseases like Diabetes Type II, coronary heart disease, depression, Alzheimer’s, hypertension, osteoporosis & obesity have all been scientifically linked to a diet too high in processed carbohydrate.
The food we eat also elicits a hormonal response that determines how energy is stored in the body. Sugar drives the Insulin response & Insulin drives fat storage & slows the metabolism.

 

Protein:

Eating protein along with carbohydrate in the correct proportions will negate the insulin reaction and the fat storage trigger. In the absence of ingested protein, your body will break down muscle to fulfill its protein requirement.

 

Fat:

Fat is your optimal energy source. It contains over 2 times the calories of protein or carbs. Eating “Good” fat (polyunsaturated fatty acids, Omega-3, DHA, EPA) does not slow metabolism, subjects do not feel hungry and energy is released from fat storage. The “Good” fats can actually increase insulin sensitivity and reduce insulin resistance. (Gary Taubes – “Good Calories, Bad Calories”). The human body can not produce these fatty acids, they must be ingested. These essential fatty acids also help in hormone production, regulating blood pressure, blood clotting, immune response & inflammation response. The human heart and skeletal muscles prefer fatty acids as fuel where the brain prefers glucose. Good fats are found in nuts & seeds, avocado and fish. “Bad” fats are the trans-fats, man-made fats and animal fats and have none of the beneficial effects of the good fats.

 

Sickness & Health:

A balanced diet allows for optimal health & fitness and guards against sickness. If you are fit, you first have to get well before you can get sick.
Fitness provides a margin of protection against sickness.
Wellness is the state of not being sick.

 

A Balanced Diet:

A balanced diet is essential to maintaining good health. It begins with good quality and the right quantity of food. Real food is perishable. The stuff with a long shelf life is circumspect.

 

The Paleo Diet:

You should base your diet on lean meats, vegetables, nuts and seeds, some fruit, little starch and no sugar. This is based on Dr. Cordain’s “Paleo Diet”. The Paleo Diet mimics the types of foods a person (hunter-gatherer/stone tools) ate prior to the Agricultural Revolution (from 2.5 million years ago to 12,000 years ago, about 10,000 BC). This period of time comprises 99% of human history and is the diet to which the human species is genetically adapted.
<I————————————————————————————————–I->
Time before Agriculture                                                           Agriculture

 

Balancing Macronutrients:  30% Protein, 40% Carb, 30% Fat at each meal

 

What should I eat?

It is worth repeating that you should base your diet on lean meats, vegetables, nuts and seeds, some fruit, little starch, no sugar and keep intake to levels that will support exercise but not body fat.
Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.

 

What foods should I avoid?

Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems. Diabetes Type II, coronary heart disease, depression, Alzheimer’s, hypertension, osteoporosis & obesity have all been scientifically linked to a diet too high in processed carbohydrate. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, pasta, cereals, candy, potato, sweets, sodas, and most processed carbohydrates.


The Hormonal Response to Intense Exercise:
(Tony Leyland – CFJ March 2008)
The hormonal response to high-power activities includes testosterone & human growth hormone, but many others are involved. The intense work also causes cellular damage that forces the body to rebuild tissue & strengthen, there are important hormones involved in the rebuilding process. And, your metabolism will stay elevated for much longer after a high power activity due to the action of adrenal gland hormones. Performing only long-slow, low-powered aerobic work is clearly inadequate for driving healthy hormonal response & truly healthy body composition – one that includes adequate musculature in all regions of the body, good bone & connective tissue density, and healthy body fat levels.

DAY 1: Post Workout Nutrition

 I WANT TO CLARIFY THAT WHEN IN A 30 MINUTE POST WOD WINDOW WE WANT HIGH PROTEIN, LOW FAT, BUT THAT DOES NOT MEAN WE NEED CAN ONLY REACH FOR PROTEIN SOURCES THAT ARE COMPLETELY VOID OF FATS. WE WANT TO SELECT PROTEIN SOURCES THAT HAVE A HIGH PROTEIN TO FAT RATIO. CHECK OUT THIS POST VIA ORANGE COAST CROSSFIT.....

ANDY G.

Post-WoD Nutrition
Yesterday’s blog covered pre-WoD nutrition and the importance of knowing yourself, your goals, and how specific nutritional habits make you look, feel, and perform. These same ideas can be applied to post-WoD nutrition. Post-WoD nutrition is extremely important and sets the stage for your recovery and follow-on performance.
Post-WoD nutrition can be broken into two phases that include the first 30 minutes following the WoD and the 60-90 minutes after. The first 30 minutes following the WoD are extremely critical. There is no other time in the day that your body is this more receptive to fuel. During this time your body is primed to receive and utilize protein and carbohydrates. If you miss this window, you will more than likely impede your recovery. Begin re-fueling immediately to replenish your expended energy stores, rehydrate, provide amino acids for protein utilization, replace electrolytes, and reduce acids levels in your body. The 60-90 minutes following the WoD are also important. During this time it is important to consume a high-protein meal and allow the body to continue its’ focus on muscular recovery and growth.
It is important to understand that post-WoD, like pre-WoD nutrition will vary from person to person. Some variables that could be considered are your specific goals, your body type, and the volume and intensity of your training. Some athletes are focused on performance, some aesthetics, and some are focused on their overall health and longevity. It is important to understand that a man that is 6’3” 165lbs will vary greatly from a female that is 5’4” 225lbs. There is no “one size fits all” approach to post-WoD nutrition.
For those of you that are oriented on fat loss, it is important to note that REAL food, not liquid food, should be your first choice. You should also consider a high-protein, but low to no-carbohydrate post-WoD meal until you are as lean as you’d like to be. How lean is up to you, but below 10% body fat for males and below 15% body fat for females is relatively lean. Once you reach your body fat goal, you can shift gears to a more performance oriented post-WoD meal.
For those of you that are performance oriented and lean, you may want to use a high-carbohydrate and protein mix to replenish damaged muscle tissue and also the glycogen stores that are depleted during intense activity. You can then follow up with a balanced or high-protein, high-fat meal within 60-90 minutes. As far as competition days or days that include multiple WoDs, you should consider using a high-carbohydrate and protein mix of easily digestible foods. Some easily digestible choices could include yams, applesauce, and whey protein. Small amounts of nuts may be effective as a snack between events as well, but don’t overdo it. Remember, game day is not the time to experiment with your post-WoD nutrition.
When considering your post-WoD nutrition, remember to evaluate yourself and how your nutritional habits make you look, feel, and perform. Consider your specific goals, your body type, and the volume and intensity of your training or competition.

Happy Memorial Day

I hope everyone is enjoying this gorgeous holiday.  Relax and reflect on what this day is all about...
I look for to getting this challenge started and helping you all along the way.  Please feel free to contact your mentors at any time, if you have any questions or are having a hard time during these next 30 days.  We are here for you and we will help you learn how to eat cleaner and dial in on your nutrition!  Keep yourself accountable and write it all down.   Please post on the blog too-we love to hear what's going on!

If you haven't already done the base line testing, please arrange some time with your mentors to get it done this week only! 

Let the fun begin. 

Coach Dee

WHOLE MILK & WHEY PROTEIN VIA CFFB

Milk and Whey Protein

Whole milk serves a few different functions. It is a complete meal and is an excellent post-workout drink for recovery and muscle building. It contains protein, fat, vitamins D and K, all necessary for performance and strength gains. It is an inexpensive form of supplementation; it is full muscle building properties and is ideal for trying to build mass. On top of all the good properties, milk is cheap, easy to find, and requires no preparation, so that it can be consumed immediately.

If you are lactose intolerant (actually a quite rare condition) whey protein is an ideal choice. Many forms of whey protein are lactose-free and therefore will not cause problems for those that cannot drink whole milk.

Whey Protein is a by-product of cheese manufactured from cow's milk. It has the highest biological value of any protein, meaning that it passes through the stomach quickly and is rapidly absorbed by the intestines. For years it has been the staple of many athletes/bodybuilders' supplement program.

Why is this particular type of protein important?

The protein fraction in whey (approximately 10% of the total dry solids within whey) comprises four major protein fractions and six minor protein fractions. The major protein fractions in whey are beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin, and immunoglobulins. Each of these components has important body-strengthening effects thanks to:

• A high protein efficiency ratio
o One study showed that milk protein elicits greater increases in branched chain amino acid concentrations in peripheral tissues as compared to soy.

• Lactose (found in whey but not whey concentrate) which is broken down into galacto-oligosaccharides that are used by intestinal bacteria leading to better functioning of the digestive tract.

• Calcium (a minimal component of whey protein) decreases accumulation of body fat and accelerates weight and fat loss. The proposed mechanism is thought to be that parathyroid hormone and 1,25-(OH)2-D respond to low calcium diets and promote fat storage. High-calcium diets inhibit these hormones and thus inhibit fat storage and promote increased fat breakdown and energy partitioning from fat to lean.

• Cystine: a conditionally essential amino acid, which is the rate-limiting factor for the body's production of glutathione, an important antioxidant.

• An excellent source of branched-chain amino acids (leucine, isoleucine, valine)
o Leucine is a both a key signal molecule for initiation and an important substrate for new protein synthesis.

• Its usage as a source of glutamine

• In one study it was found that whey supplements may prevent blood sugar spikes after high-carbohydrate meals.

Why should you care? Simple: the body is highly sensitive to insulin after exercise and shuttles carbohydrates and proteins into muscle cells instead of fat cells. This sensitivity declines post-workout until ~2 hours at which point it reaches baseline. Furthermore, the anabolic effects of insulin are synergistic with amino acids. Given the rapid absorption of whey, it is the ideal choice for post-workout to take advantage of the insulin-amino acid synergistic effect. This means that whey protein is going to rebuild the damage and replenish the muscle that your body has been using up as you constantly CRUSH yourself with daily WODS. Proper post-workout nutrition reverses the catabolic state that your body is in after a tough workout, meaning that you more quickly start to make the necessary adaptations to the overload that you subject your body to in your quest to become fit.

Recap of the Nutrition Brief and the Rules

Hey Everyone-

  I am thrilled that we had such an awesome showing of people last night.  I hope that we were able to give you some basic guidelines of how eating cleaner can benefit you and what first few steps you need to take in order to get yourself ready for the challenge.  Many people had questions about what they could and couldn't eat.  I will clarify all that in this post.  Just so everyone has a high level understanding of each division here are the expectations:

The Newbie Division:  we are just trying to get you  eating cleaner and balancing out your foods better.  Your portion control may be a little out of whack or the quality may not be outstanding…but it’s a start for you.  You are permitted to have fruit and nuts…and almond milk/coconut milk and the flours as well.  Use your discretion though…don't go overboard on the fruit or heavy on the “paleo treats….” Your mentor will keep you in check each week…Just work on cleaning the grains and dairy out of your nutrition as well as reducing your sugar intake.  Start taking fish oil is a must too.  Look up Carlsons or go to Trader Joes for a bottle.  Take .5 g per every 10lbs to start.

The Get Shredded Division:  I feel that with this division, I would like people to be as strict as they possibly can.  There really isn’t any room to cheat, in order to be successful over the next 30 days.  So with my division, there isn’t any grain, or dairy.  The only permittable dairy is Whey Protein post WOD only.  No almond, soy or coconut milk, not even post WOD with the Whey.  No flours or almond meals!  So ladies!  You also must keep your fruit and nut consumption down to a minimum each day (see below) otherwise you will be penalized.  Pay close attention to hi-glycemic carbs vs low-glycemic carbs.  Stick to the LGC.  (little to no sweet potatoes, bananas, but brocoli, kales, veggies, are great....we talk more about that on Monday)  Lastly, no sugar of ANY kind.  No maple, honey, agave, splenda, stevia, equial, nutrasweet, xylitol...watch the labels!

We will go into meal planning next week and talk more about HGC vs LGC.

The Get Jacked and Tanned Division:  The goal here is to increase muscle mass, get stronger and tanner than Andy.  You need to consume 1 g of protein for every lb of body mass.  You have more flexibility with quantity, and are encouraged to have 5 meals a day which may mean 5 big meals…..I will leave that up to Andy and Steve, your mentors. You are also allowed to have whey protein post WOD, but with dairy too.  So overall your protein and fat intake will be a lot more than the other two divisions. 

If you have any alcohol (-1 deduction)  it still should be somewhere along the lines of red wine or tequila.

Baseline testing is this weekend (Saturday or Sunday)  be there or be square.  We will tape you, weigh you and take pictures.  Bring your money! 

***WORKOUTS***
5 MIN to est. 
1 RM Deadlift
7 MIN AMRAP
200 m Sprint
5X Pullups
7x Boxjumps
9x Situps 

Make sure you see me so that I can jot down all your measurements and workout numbers.  I will also need your emails if you haven't already given them to your mentors last night.

If you absolutely can not make this weekend, because you are out of town... Email me!  I talked to a few people last night about this concern....but I know I have already forgotten who I spoke to...so EMAIL ME and we will figure something out.  If you want any of the material I passed out last night, EMAIL ME. 

Regardless, your food log starts Tuesday!  First journals are due to be emailed to your mentors on Friday. 

Newbie division:  (John Lohry)  lohryx5@cox.net  & (Dave Burchett)david.e.burchett@wellsfargo.com

Get Shredded Division: (Dee)  dthrockmorton@adsinc.com & (Cassie) ckhenze@hotmail.com

Get Jacked and Tanned Division: (Andy Gallego)  andy@crossfittakeover.com  & Steve Reis stevereis@yahoo.com  

Please refer to Monday's post for the point system that we are going to use.  They only additions we made were

**Jacked and Tan Division**

+1pt dairy post WOD, with protein powder

-1pt for every gram of protein that you didn’t eat per lb of BW

**Get Shredded**

-2pts each day for >2servings of fruit (1 serving= 1/2 cup-1 cup depending on the fruit)

Keep fat intake anywhere btwn 20-30 g a day  (depends on the member/size)

Thanks guys- See you tomorrow!

Dee

Get Fired UP!

Our challenge is on the horizon!  30 days to a new you.  It won't be easy, you will have the "withdrawls,"  feel cranky at times, tired and lack of energy during your workouts.  But getting through this challenge will help you break some habits and be in control of your food and  YOU WILL feel Awesome.  Hopefully, you will want to continue this journey and make this apart of your everyday lifestyle. 

I love reading testimonials and learning about people's experiences with food.  Here is one for the ladies I found encouraging. 

BTW:  Don't forget to jot down 1-2 days worth of food, so we can take a peek and see what you are currently eating and have a better understanding of what your schedule is like.

Also, what is your current performance like in the gym?  What skills and strengths do you have and what goals do you have for yourself for the future?

See you guys tomorrow!

http://robbwolf.com/2012/04/02/paleo-world-changer/


Let's kick some ASS ladies!

The easiest breakfast recipe-

Egg Cupcakes

http://everydaypaleo.com/2010/03/24/egg-cupcakes/

You can always throw whatever veggies you like, in your bowl of whipped up eggs....I occassionally throw in some ground nitrate free tasty chicken sausage, onions and red peppers.  Love this and it is so easy to make every Sunday night for the week.

Food is crack! Break the addiction-

Many of us have a huge dependance on food.  It rules our world.  It's in our head, teasing us and convincing us that the warm chocolate chip cookie would be ok to eat, just one right?  And then you find yourself justifying the need for a second and third one.  Well I worked out today, right?  This isn't really that big of deal, right?  Unfortunately, this trend happens frequently...even with the best of athletes.  We can't help ourselves, the food is delicious and so freakin satisfying! (for a minute at least and then you're "hungry" for more)  These foods, especially ones that are sugary, trigger certain receptors in the brain, just like crack would.  For instance, the more junk food you are consuming the more dopamine is being released causing that addictive behavior mentioned above.  Also, all crappy foods elicit a response from the "munchy receptors"  called "cannabinoids."  So this is almost like smoking weed.  You have had a night of drinking beer and eventually you find yourself at 711 crushing some Taquitos.  Am I right?  Lastly, junk food of all kinds (pizza, candy, alcohol...anything!) release a chemical called "opioid."  This chemical is responsible for taste....your taste buds are in heaven and they just want to taste more and more of whatever you just had.  That's why it's tricky when you play around with "paleo brownies and paleo cookies."  You are teasing your taste buds and this means you are still keeping that door open to addiction.

There are some interesting studies out there, about how physicians weened drug addicts off of their drug of choice, by using sugar.  So food for thought.

I just want you all to be aware of how food can be addicting and it's everywhere, all around us!  So through this challenge, we are going to face society and say "NO" to shitty food.

Read this article below- this guy is pretty pissed, I would say.

http://glennpendlay.wordpress.com/2012/05/20/im-pissed/

I love me some Robb Wolf- read this

http://robbwolf.com/2012/02/15/carb-addiction-cake-is-the-new-crack/

What are your GOALS?

Start thinking to yourself, what do you want from this challenge?  Do you want to learn how to fuel your body better, how to cook healthier more balanced meals?  Are you interested in just trying to eliminate something out of your diet and to see how it effects your overall being?  Do you want a faster Fran time and a bigger Crossfit Total?
Put some thoughts together prior to Thursday's nutrition brief.  We want to make sure we are in line with your goals so that we can set you up for success. 

Point 2:  please jot down some of the meals/snacks you have had this week.  Be honest with yourself, so we can see where the holes are and address them on Thursday.

Last point:  take a look a Robb Wolf's explanation of what paleo is....

http://robbwolf.com/what-is-the-paleo-diet

Thanks-

Coach Dee

Measurements, Performance and Points

Hey Everyone-

It's Dee here!  I hope everyone is pumped about our upcoming 30 Nutrition Challenge!  Before we get started, I wanted to discuss how we are going to evaluate/measure your progress each day.  I have decided to make things a little more interesting by adding a point system.  So outside of your baseline testing that will be conducted May 26th and 27th, I have decided that in order to keep participants a little bit more accountable during the 30 days, we will use a point system to address the good, the bad and the ugly.  So this is how it will work-

Depending on you goals, you will be assigned to a mentor.  This mentor, along with myself will review your food log each week and score it according to this point system.  At the end of the 30 days, we will weigh who ever has the most points (60%), most improved performance (20%) and biggest change in measurements (20%) to help us determine the winner from each division.  

Here's a high level overview of how the points breakdown-  

Meal Points:

5 pts for 5 meals a day

3 pts for 3 meals a day

5 pts for balanced strict paleo meal

3 pts for a paleo meal  (not balanced)10

10 pts for no cheat meal each week

Exercise Points:

20 pts    5+ WOD a week  (must write workouts down and time)

10 pts   <4 WODS a week

0 pts      3 WODS a week

-10 pts   <3 WODS a week

Bonus Points:

5 pts daily entry of all meals, snacks and exercise

10 pts for turning in food log in to your mentor (email)

3 pts for daily comments on the Nutrition Blog

2 pts for sharing a meal you enjoyed each week

1 pt 64 oz of water a day

1 pt 8 hrs of sleep

Deduction Points:

 -1 pt for dairy in any meal/snack  (no subs allowed)

-1 pt for any sugar  (no honey, agave, or any sweetener)

-5 pts for grain at any meal/snack (no pseudo grain free items allowed...)

-1 pt for an alcoholic beverage

-1 pt for no post WOD snack

-1 pt for <3 g of fish oil a day
-1 pt for any food item the mentor deems not allowed or not necessary in order to reach your goal

Own up to what you put in our mouth, be accountable!  Write everything down and be honest with yourself.  This challenge will change your life, if you remain discipline and follow the plan. 

Monday I will send out some pre-work for you to read over in preparation for Thursday's brief.  All interested members must attend the brief on Thursday at 6:30 pm.  The buy in is $20 dollars.  

If anyone has any questions, please email me at dthrockmorton@adsinc.com

Thanks!

Coach Dee

It's That Time Again!

Are you new to CTO and want to learn about effective athletic nutrition?

Are you hoping to shed some fat?

Or are you looking to jacked & tan?

Well, there's no better time than now to get your nutrition dialed in and achieve those goals just in time for summer.  It's time for another CrossFit TakeOver Nutritional Challege!  A friendly little competition, spanning 30 days, to see who has what it takes to make some serious personal changes.

Do you have what it takes to create a new you?

Then, click on the Nutrition Challenge Overview for details, rules, and important dates.

Additionally, this site will provide the various tools and resources necessary to help ensure your success throughout the challenge.  It is also meant to be a place where you will find some excellent guidance, much-needed motivation, and even new and interesting recipes.

We want to see maximum participation during this challenge!

The Initial Nutrition Briefing will be held on May 24th from 6:30pm - 8:00pm.

Photos/Weigh-In/Benchmark WOD: May 26th & 27th @ 9:00am - 11:00am.

And the official Nutrition Challenge start date is May 29th.

Do not wait!

Sign up now!