2013 GSCF 30 DAY PALEO/ZONE CHALLENGE (January 14th)

Here is how the challenge will work

Paleo Challenge Point System

The Challenge

o As Fitnessters we love points, so yes we have a point system.

o In your journal you will keep a daily log of your food intake. At the very least you must keep track of everything. EVERYDAY THAT YOU DO NOT SUBMIT A LOG ENTRY YOU ARE MISSING OUT ON 15 FREE POINTS!! There will be a 1 week grace period. You will submit your log to me us weekly.

o For every cheat that you have during the week you need to subtract 5 points per serving.

o Cheats constitute:

§ Dairy (Milk in coffee is only -1)

§ Grains- Rice, bread, pasta, cake, cookies, cereal ect.

§ Legumes- Peanuts, soy beans, lima beans, kidney beans, ect.

§ Packaged/processed food

§ Fast food

§ Alcohol other than red wine, cider and tequila (2 serving allowance/day) More than that -5

o Each day that you take 2.5g of fish oil add 2 points

o Each day that you come to Fitness add 3 points

o If you workout outside of Fitness add 3 points- walking, the elliptical, and bicep curls DO NOT COUNT! You know what is worth doing at this point, don’t cheat!

o If you take a rest day, but you still dedicate 20+ minutes to foam rolling, stretching, and/or trigger point
work add 3 points.

There will be a male and female winner this time.

How do you win?
HARD WORK!!
Those who stick to the Paleo diet with out cheating and work there asses off will accumulate the most points.
We will be doing a benchmark WOD before and after the challenge. You will get points for the your performance and the percentage in change. We will also use before and after pictures (side view, front view, back view) to help determine the winner. Lastly, we will do a body fat analysis and you will earn points for percentage of change.

The benchmark this time will be CINDY and held on Wednesday January 16th.
20 min amrap
5 pull ups
10 push ups
15 squats

NUTS and BOLTS

The Fitness dietary prescription is as follows:
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.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?
In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That’s about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

Here is a list of acceptable foods:

Paleo Foods/Highly Encouraged

Lean Meats:

Lean beef (trimmed of visible fat)
Beef Jerky (check label for added sugar)
Flank steak
Top sirloin steak
Extra-lean hamburger
Lean veal
Lean pork (trimmed of visible fat)
Pork loin
Pork chopsLean poultry
Chicken breast
Turkey breast
Eggs

Fish:

Bass
Bluefish
Cod
Eel
Grouper
Haddock
Halibut
Herring
Red snapper
Salmon
Scrod
Shark
Striped bass
Tilapia
Trout
Tuna

Shellfish:

Clams
Crab
Crayfish
Lobster
Mussels
Oysters
Scallops
Shrimp

Fruit:

Apple
Apricot
Avocado
Blackberries
Blueberries
Cantaloupe
Cherries
Cranberries
Grapefruit
Grapes
Honeydew melon
Kiwi
Lemon
Lime
Nectarine
Orange
Passion fruit
Peaches
Pears
Pineapple
Plums
Pomegranate
Raspberries
Rhubarb
Star fruit
Strawberries
Tangerine
Watermelon

Fruits in moderation (high in sugar):

Mango
Banana
Fig
Guava
Papaya

Vegetables:

Artichoke
Asparagus
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collards
Cucumber
Eggplant
Endive
Green onion
Kale
Lettuce
Mushrooms
Mustard greens
Onions
Parsley
Parsnip
Peppers (all kinds)
Pumpkin
Spinach
Squash (all kinds)
Tomato (actually a fruit, but most people think of it as a vegetable)
Turnip greens

Nuts and Seeds:

Almonds
Brazil nuts
Cashews
Chestnuts
Hazelnuts (filberts)
Macadamia nuts
Pecans
Pine nuts
Pistachios (unsalted)
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts

Oils:

Olive oil
Coconut oil

Whey Protein powder

Tofu

Seltzer water

Coconut water
Foods that should be eaten in moderation
(not cheats unless in excess)

• Bacon
• Sausage
• Chicken wings
• Ribs
• Canola oil
• Flaxseed oil
• Quinoa
• Dried fruit
• Sweet potatoes
• Coffee
• Red Wine
• Tequila
• Deli meat

CHEATS (-5/Serving)

Dairy Foods:

All processed foods made with any dairy products
Butter
Cheese
Cream
Dairy spreads
Frozen yogurt
Ice cream
Milk
Nonfat dairy creamer
Yogurt

***We are reducing the amount of points deducted for plain non-fat greek yogurt. You may deduct 3 pointsrather than the full 5 because of the high protein content. If there is added sugar subtract 5 points.***

Cereal Grains:

Barley (barley soup, barley bread, and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
Millet
Oats (steel-cut oats, rolled oats, and all processed foods made with oats) ***Subtract 3 instead of 5 points for plain oatmeal.
Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Ricebas mati rice, rice cakes, Rice flour (all processed foods made with rice)
Rye (rye bread, rye crackers, and all processed foods made with rye)
Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti,lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
Wild rice

Cereal Grainlike Seeds:

Amaranth
Buckwheat

Legumes:

All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidneybeans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
Black-eyed peas
Chickpeas
Lentils
Peas
Miso
Peanut butter
Peanuts
Snowpeas
Sugar snap peas
Soybeans and all soybean products

Soft Drinks and Fruit Juices:

All sugary soft drinks and diet beverages
Gatorade
Vitamin water
Coke
Diet Coke
Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higherglvcemic index)

Alcohol:

White wine
Vodka
Gin
Rum
Beer

Artificial Sweeteners:

Sweet and Low
Splenda
Equal

***Subtract 2 points per packet when using***

Condiments:

Processed salad dressings
BBQ sauce
Ketchup
Mustard (unless just mustard seeds and vinegar; check the label)
Miracle Whip
Anything made with soybean oil
Anything made with high frutose corn syrup
Anything with added sugar

ENTER THE ZONE!!

in the zone

Term used to describe a state of mind whereby a person/machine is working/performing at peak or optimal performance. Usually applied to athletes, sportsmen/women

So lets chat shall we!
Theoretical Hierarchy of Athletic Development.

A theoretical hierarchy exists for the development of an athlete.

It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport. This hierarchy largely reflects foundational dependence, sill, and to some degree, time ordering of development. The logical flow is from molecular foundations, cardiovascular sufficiency, body control, external object control, and ultimately mastery and application. This model has greatest utility in analyzing athletes’ shortcomings or difficulties.

Why did I show you this?

As you can see from the pyramid, that the foundation to all of your results is nutrition.

So I have two options here to help you with your foundation!

1) Eat garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.(Paleo)
Pretty simple if eat this way you will be healthy. If we can accomplish this you will easily start seeing some results.

2)To take it a step further we have the Zone block system to help you track your intake. this will Keep intake to levels that will support exercise but not body fat.

Here is how it works.
cfjissue21_May04

I will go over all questions and explanations of the rules on Saturday January 12th at 10am. If any one misses this and has further questions let me know.