July 2010 Paleo Nutrition Challenge

Goal of the Paleo Nutrition Challenge: Improve health, performance, and body composition (or in the words of Robb Wolf, "look better, feel better, perform better")

Kickoff Activities

On Wednesday, June 30th, we will:

1. Take all challenge participant's waist measurement
2. Record weight
3. Record Challenge Level: Rx'd/Advanced Level | Intermediate Level | Beginner Level
4. Do the On-Ramp Day 1 workout and record time

Rx'd/Advanced Level - Go Cold Turkey and Get a Free CFLB T-Shirt (this means no cheating)

For the entire month of July, you get to enjoy:

• Meat and eggs. Choose grass-fed meat options or wild fish. With eggs, stick to organic eggs with Omega 3s. If you can find a neighbor with free range chickens, even better!
• Vegetables of any variety. Try to get an assortment of colors. Squash, sweet potatoes and yams, are on the approved list, especially post workout.
• Fruit - so many options here. Berries and cherries are on the top of the list. Try to limit bananas, mangos, and papaya, due to the high sugar level.
• Healthy fats such as coconut oil, avocado, olives, and olive oil, nuts, seeds, and nut butters. Tip: if leaning up is your goal, eat fewer nuts/nut butters and opt for more avocado, olive and coconut oil in your foods.

Cut out these foods that cause systemic inflammation and hyperinsulinism

• No sugar. This includes sugary drinks (Arizona Ice Tea, Gatorade, etc), no sweets/desserts, no high fructose corn syrup, honey, agave nectar, no artificial sweeteners either. You need to read food labels.
• No dairy. This means milk, yogurt, cheese, sour cream.
• No grains or legumes/beans. This means no starch foods such as bread, rice, pasta, potatoes, beer as well as no beans and soy products.
• No processed food but once you cut out the grains and sugar, you've pretty much taken care of this step.

On Alcohol

• Limit it to no more than a glass of wine or an ounce of hard alcohol a day.
• If alcohol affects your sleep or makes you feel bad the next day, skip it altogether.

Intermediate Level - The Phased Approach

Week 1 (July 1-10) - No Sugar.

What you get to enjoy:

• Summer fruit! Peaches, apricots, cherries and berries are in season. We have fantastic paleo dessert recipes to help you transition.

You are cutting out these foods that cause systemic inflammation and hyperinsulinism:

• No sugary drinks, no sweets, nothing with high fructose corn syrup, honey, agave nectar, no artificial sweeteners either. No sugar means reading food labels.

Week 2 (July 11-17) - No Dairy.

You are cutting out these foods that can cause hyperinsulinism:

• Milk, yogurt, cheese, sour cream. Dairy products have lactose which is another form of sugar and spikes insulin levels.

What you get to enjoy:

• Unsweetened coconut milk. Trader Joe's has a good canned version.
• If you like to snack on yogurt and cheese, switch up your snack foods. Try fruit, jerky and nuts.

Week 3 (July 18 - 24) - No Grains and Legumes.

What you get to enjoy:

• Fruits and vegetables instead! Try squash and sweet potatoes or yams, especially post workout.

You are cutting out these foods that cause systemic inflammation and hyperinsulinism:

• Beans/legumes in any form, soy products, lentils

Week 4 (July 25 - 31) - No Processed Foods.

It's time to start cooking. Making your own food is not as hard as many think it is. We will have easy recipes you can try, restaurant ideas, and opportunities to get ideas from fellow paleo challenge-takers.

On Alcohol:

• Limit it to no more than a glass of wine or an ounce of hard alcohol a day.
• If alcohol affects your sleep or makes you feel bad the next day, skip it altogether.

Beginner Level

Pick a minimum of three steps below that you will commit to for the entire month.

1. 1.Eat protein (meat/eggs) and good fats (nuts, avocado, olives, olive oil, coconut oil) at every meal.
2. For soda drinkers only: Replace sodas with water or sparkling water
3. For beer drinkers only: Cut out the beer and instead, limit it to no more than a glass of wine or an ounce of hard alcohol a day. If alcohol affects your sleep or makes you feel bad the next day, skip it altogether.
4. Cut out all sugar for the entire month. This means no sugary drinks and no sweets. It also means you'll eat nothing with high fructose corn syrup, honey, agave nectar or artificial sweeteners. No sugar means reading food labels.
5. Cut out milk, cheese, yogurt and sour cream for the whole month.
6. Try one new meat/veggie recipe a week at home. Ask Gina or Melissa for ideas.
7. Cut out grains/bread at breakfast. Try eggs, fruit and nuts instead.
8. Cut out grains/bread at lunch. Opt for a salad or meat/fruit/veggies instead.
9. Cut out grains/bread at dinner. Opt for a nice piece of meat and a side of vegetables, squash, sweet potato, or yam.

Write Down Your Options Here: _________________________________