Nutritional Challenge
Hello Challengers,
Welcome to your first email from me. If you haven’t already read the rules posted at the gym, here they are below. Included is a list of acceptable foods to consume. These are not the only foods you can choose from, just ideas so one does not get stuck on consuming the same meal over and over. If you have further concerns or questions, please email me.
Nutrition Challenge dates: 3/31/14-4/30/14
Fee: $20 cash nonrefundable (to be delivered to the box by 3/31/14)
Prizes*:
1st Place – 50% of the pot
2nd Place – 35% of the pot
3rd Place – 15% of the pot
The more people who participate, the bigger the prize!
*In the event of a tie, winning percentages will be redistributed as needed
Basic Paleo knowledge should already be known. In the event you do not know what Paleo is, please read any of the following books prior to the start of the challenge:
It Starts with Food by Melissa and Dallas Hartwig
The Paleo Solution by Robb Wolf
The Primal Blueprint by Mark Sisson (includes dairy which is not included on this challenge)
Whole9life.com also explains Paleo in pretty simple terms.
The following websites also cover a wealth of information:
Everyday Paleo: everydaypaleo.com/
Mark’s Daily Apple: marksdailyapple.com (note that Mark promotes Primal which includes full fat dairy which is not included in this challenge)
Robb Wolf’s blog: robbwolf.com
Whole9: whole9life.com
General rules (a more detailed list will be emailed to you upon participation):
We will be following strict Paleo rules, otherwise it wouldn’t be a challenge!
We will basically be following Whole30 rules (whole9life.com)
Not allowed: legumes, dairy, grains, wheat, oats, rice, peas, corn, sugars (including artificial), agave, honey, maple syrup, processed foods, deli meats, peanuts, yogurt, seed oils, grain oils, alcohol, wine, beer, white potatoes
Allowed: meat, fish, eggs, veggies, some fruit, healthy fats (avocado, coconut oil, coconut milk, olive oil, avocado oil, macadamia nut oil, nuts and seeds), coffee (black or with pure coconut milk..read label), whole foods, sweet potatoes
In moderation: green beans, sugar snap peas, vinegar, salt, dried fruit, Larabars
Protein shake allowed if consumed within 1 hour of workout (must not be dairy based: Stronger Faster Healthier pure whey is an acceptable brand) — it is more ideal in the spirit of the challenge if you can live without your protein shake.
When eating out: Please make sure your meal is 100% Paleo (tip: Google to see what restaurants/meals are Whole30 compliant)
Great sites for recipes:
Nom Nom Paleo nomnompaleo.com
Clothes Make the Girl www.theclothesmakethegirl.com
PaleOMG paleomg.com
Everyday Paleo everydaypaleo.com
Catalyst Athletics www.catalystathletics.com/recipes/index.php
Judging Standards
*before and after pics (side, front, and back view) (3 points pre and post challenge) – honor system
*weigh self before and after (1 point each time) – honor system
*measurements before and after (1 point each time) – honor system (you can choose your own, but I recommend waist, hips, thigh, calf, upper arm, and chest/bust)
*nutrition log submitted with hours of sleep and Crossfit attendance to Katie every Monday by midnight (1 point per on time submission/1 point deduction per cheat/1 point per meal consisting of a protein/carb/fat up to 3 per day)
*1 point for minimum 8 hours sleep per night or 24 hour timeframe (honor system)
*1 point for Crossfit class attendance (up to 4 per week)
*Benchmark WOD to be done at the beginning and the end of the challenge (3 points each time)
WOD: 500m row, 30 pushups, 40 situps, 50 air squats, 500m row
Bonus points can be earned by:
A perfect week of meals (M-Su) gains 3 extra points (this will only apply to the first 4 weeks as there are 2 additional days in April)
A paleo recipe submission posted on 718 blog (1 point each, maximum of 2 submissions)
FAQ
What is a perfect meal?
A perfect meal must contain one of each of the following categories on the approved food list: protein, fat, and carb. If you eat a meal that does not include one of the categories (for example, you have a meal with just a protein and a fat) then it is considered a cheat and will be deducted from your points. Every time you eat, you must include a protein, fat, and carb, even when it’s just a snack. You are allowed to have more than one of each category in a meal, but you must have at least one of each category. I will provide a chart of approved proteins, fats, and carbs.
How are cheats counted?
More than one of the same type of cheat does not equal one cheat — it equals however many cheats you consumed. Example, if you consume 3 of the same kind of beer in one meal, that is 3 cheats. Or, if you have 2 coffees with half and half, that is 2 cheats. If you have 1 beer and then a scoop of ice cream in one meal, that is 2 cheats, etc. each time you cheat you are deducted a point. If your meal does not include a protein, fat, and carb it is counted as a cheat.
Can I end up with negative points?
No, for example, if you have 3 paleo meals and 5 cheats in a given day, you are just given a zero for the day.
Do I get points for weight loss or gain?
No, this is just for your personal reference.
Are you going to look at our photos?
No, but this is also something I want done for your reference. At the end, the winners may submit their photos to show the transformation they have made but it is not required.
Do I get points for improving my time on the bench mark WOD?
No, this is just for your personal reference. You will only get points for doing the WOD twice. Reason being, I don’t want contenders to be intentionally taking their time the first time around. Give it all you got each time.
Do I get a response to the nutrition log after I email it to you?
Yes, this should include all meals and any extra items consumed broken down into each day. Log also needs to include the nights you got a minimum of 8 hours of sleep and which day(s) you attended Crossfit. An email will be sent back with your total points (if a correction needs to be made, please email me at that time) and any questions/suggestions I may have.
How am I supposed to know I slept 8 hours?
This is more about the intent than knowing you slept exactly 8 hours. If you are in bed with the lights off, attempting to sleep 8 hours, then that counts as 8 hours. No reading, surfing the net, watching tv, etc during that time. You should actually be trying to sleep.
This is an example of a perfect week from last year. If you have an iPhone there’s an app called Sleep Cycle that works really well for tracking sleep.
5/6 – WOD Day
Sleep – 8:30 (10:58-7:28)
Breakfast – omelette of 2 eggs with spinach, red pepper, garlic, leftover pork belly cooked with a little coconut oil + 1/4 avocado + cantaloupe
Lunch – chicken breast, asparagus, red onion, sautéed in ghee with spices + pineapple + half apple + 1/4 avocado
Snack – hb egg + banana + cashews & almonds
Dinner – baked chicken drumsticks with avocado oil and spices + sautéed kale in coconut oil with garlic + baked sweet potato drizzled with olive oil
5/7
Sleep – 8:12 (9:57-6:09)
Breakfast – omelette of 2 eggs with spinach, red pepper, garlic, leftover pork belly cooked with a little coconut oil + 1/4 avocado + banana + almond butter + coffee with coconut milk
Snack – olives + hb egg + cherries + carrots
Lunch – salad of mixed greens, steamed chicken breast, red pepper, yellow pepper, red onion, cashews, 1/4 avocado, olive oil, balsamic vinegar, spices + tangelo + small watermelon slice
Dinner – chicken breast sautéed in avocado oil and spices + steamed broccoli drizzled with olive oil + baked sweet potato
5/8 – WOD day
Sleep – 8:08 (9:57-6:05)
Breakfast – omelette of 2 eggs with spinach, red pepper, garlic, leftover pork belly cooked with a little coconut oil + 1/4 avocado + banana + almond butter + coffee with coconut milk
Snack – olives + hb egg + cherries + carrots + walnuts
Lunch – salad of mixed greens, steamed chicken breast, red pepper, yellow pepper, red onion, cashews, 1/4 avocado, olive oil, balsamic vinegar, spices + tangelo
Pre WO – hb egg + cashew butter + carrot
Dinner – sautéed ground beef with ghee and spices + steamed asparagus drizzled with olive oil + 1/2 avocado
5/9
Sleep – 8:10 (9:59-6:09)
Breakfast – scramble of 2 eggs with left over ground beef, spinach, red pepper, cooked with coconut oil + 1/4 avocado + banana + almond butter + coffee with coconut milk
Snack – olives + hb egg + cherries
Lunch – salad of mixed greens, steamed chicken breast, red pepper, yellow pepper, red onion, cashews, 1/4 avocado, olive oil, balsamic vinegar, spices + tangelo
Snack – steamed chicken breast + carrot + cashew butter
Dinner – salmon baked with avocado oil and spices + zucchini sautéed with avocado oil, shallots, garlic + 3 strawberries
5/10 – WOD day
Sleep – 8:08 (9:56-6:04)
Breakfast – scramble of 2 eggs with left over ground beef, spinach, red pepper, cooked with coconut oil + 1/4 avocado + banana + almond butter + coffee with coconut milk
Snack – hb egg + avocado + cherries
Lunch – salad of mixed greens, steamed chicken breast, red pepper, yellow pepper, red onion, cashews, 1/4 avocado, olive oil, balsamic vinegar, spices + cherries + apple
Dinner – baked chicken leg with ghee, avocado oil, and spices + steamed asparagus drizzled with olive oil + baked sweet potato + 4 strawberries
5/11
Sleep – 8:06 (11:07-7:13)
Breakfast – omelette of 3 eggs with spinach, red pepper, yellow pepper, orange pepper, cooked with coconut oil + 1/4 avocado + banana + almond butter + coffee with coconut milk
Lunch – salad of mixed greens, steamed chicken breast, red pepper, yellow pepper, red onion, cashews, 1/4 avocado, olive oil, balsamic vinegar, spices + apple
Snack – hb egg + olives + carrots
Dinner – baked porgy with shallots, garlic, rosemary, salt, pepper, avocado oil + sautéed zucchini with shallots and garlic cooked with avocado oil + strawberries
5/12 – WOD day
Sleep – 8:09 (11:38-7:47)
Pre WO – hb egg + banana + almond butter + coffee with coconut milk
Breakfast – sweet potato hash browns cooked with spices in avocado oil + 2 over easy eggs cooked in ghee + coffee with coconut milk
Lunch – steamed chicken breast + apple + cashews
Dinner – pan seared rib eye cooked with avocado oil and ghee + asparagus sautéed in avocado oil + 1/2 banana + cashew butter
If anyone has any questions, feel free to email me at katiemellinger@gmail.com.
The Sign up sheet is in my office. ONLY $20 to particiapte!!
Just made this for dinner and to be honest, it was so darn good that I feel the need to share it with the world.
Ben’s UFB* Paleo Chicken Soup (3-4 servings)
Ingredients:
14oz can of organic, unsweetened, full-fat coconut milk
3 cups of chicken broth
3-4 large chicken breasts (mine were frozen)
1-2 onions, chopped
5-10 garlic cloves (crush them with the flat of your knife)
A bunch of kale
A box of cherry tomatoes, diced
Tbsp of Italian seasoning
Tbsp of basil
Instructions:
Put everything above into a pot. Feel free to improvise on the veggies that go into here, but the above combo is killer. Simmer for 3-5 hours. When serving, add salt and pepper to taste. Enjoy!
* UFB = un-f’ing-believable
This sounds dope!