While not everyone will respond in the same way to every diet, there IS a way to eat well no matter what your budget, lifestyle or family/work demands. So, where do you start? QUALITY Whole Foods – found on the perimeter of grocery store in fridges, non-processed, very few ingredients (or those that can be pronounced and are recognizable as food), no label at all, looks like it did in nature. Easiest way to make sure you’re buying Whole Foods? Processing – what’s the big deal? THE BASICS: What should we eat? So what’s next? QUANTITY This is an INDIVIDUAL challenge. You will get points each day for adherence to your changes. Each participant will record a score on the back whiteboard. Each week your potential for points increases. Week 1: 1st change + Row cumulative 10K AN EXAMPLE OF GOOD, YET BALANCED NUTRITION “CHANGES” Online Recipes Books Other Resources WHEN
WHY
WHAT
THE CHALLENGE
Scoring: 1 point each day plus a bonus point on last day of the week for completing row
Week 2: 2nd change (+ maintain 1st) + 350 cumulative burpees
Scoring: 2 points/day. Plus 1 for completing burpees
Week 3: 3rd change (+ maintain 1st & 2nd) + 500 cumulative sit ups
Scoring: 3 points/day. Plus 1 for completing sit ups
Week 4: 4th change (maintain 1st, 2nd & 3rd) + 100 cumulative plate pushes (25 lb plate for 1 length of turf)
Scoring: 4 points/day. Plus 1 for completing plate pushes
Week 1 – 2 Meals include vegetables
Week 2 – Keep veggies add 60oz water/day
Week 3 – Keep veggies, water, add no sugar
Week 4 – Keep veggies, water, no sugar and add no wine except Fri OR SatRESOURCES
www.PaleOMG.com
www.contemporarycavegirl.wordpress.com
www.runonveg.com – Vegetarian
www.nomnompaleo.com
www.balancedbites.com – (don’t agree with their food pyramid. Veggies should be base)
www.wellfed.com
Against All Grain
It Starts With Food
Juli Bauer’s Paleo Cookbook
The Paleo Kitchen
In Defense of Food
http://whole30.com/blog/ – shopping lists, eyeball portion chart, recipes
www.thepaleodiet.com – everything you need to know about paleo
www.paleoleap.com – brief overview of paleo/healthy eating including recipes
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf – Quantity Meal Plans
www.journal.crossfit.com – Categories: Nutrition
In Defense of Food – iTunes PBS documentary
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Woo Hoo, Nutrition Challenge Starts TODAY!!! My first change… NO added sugar. I’ve let it creep into my daily (yes, daily…ah!) intake. Time to cut the crack out.
What’s your first change?? Post to comments.
Change #2… Eat REAL foods. Make or know who made everything I eat (no processed foods)
What’s your 2nd change?
Change #3… 100-105g protein/day (eyeball)
Change #1: hit my macros
Change #2: Drink 90 ounces of water / day
Change #1: No Added Sugar, same for me, slowly crept back into my diet. Bring on the rowing!!
Change #2: Eat veggies with each meal
Change #3: Protein after workout
CHANGE #1: No Added Sugar (Lord help me)
CHANGE #2: Drink 92 ounces of water per day.
CHANGE #3: Add sugar back to diet.
hahahahah… kidding… Alcohol only 1x per week.
Good one Rap!
Change #1 No grains.
Drink 70 oz water/day
Change #2 was changed to protein shake after I workout.
Change #3 No desserts, sweets, candy etc 1 piece of fruit/day
week 4, no alcohol
Change 1: NO unconscious/snacking/picking etc between meals. I will only eat when I am sitting down to eat a specific meal or snack.
Change 2: Slow down and portion control at dinner.
Change 3
Alcohol 1x a week, dessert 1x a week – not on the same night.
Change 4
Fruit once a day during the week – after dinner or within 2 hours of a workout.
More fruit on weekends but only after dinner and/or within 2 hours of a workout.
posting for snack, change #1 Drink 1 gallon of water/day
No grains
Change #3 NO CHIPS/ unhealthy snacking
lose the booze week 4
I’m in. #1- 85 oz of water per day.
#2 No added sugar – with an exception for one dessert for my son’s birthday this weekend so he doesn’t think I’m too weird…
#3 – No dairy except for protein powder (which is now sugar free) and work on getting fats from other sources.
#4- Add a daily fish oil supplement.
I’m in…Change #1 – No snacks after 8 PM, only nuts if eating between meals…
#1 – – no late night snacking (except veggies, nuts or seeds)
#2 — at least 3 shaker bottles of h2o every day (about 72 oz)
#3 — portion control at dinner
#4 — sayonara to added sugar except pre-wod protein shakes (though I don’t think SFH Fuel even has added sugar)
#1. Pause between bites.
#2. Bye bye legumes.
#3. Adios sugar.
#4. Dairy
Change 1: drink more water (80 ounces/day)
Change 2: limit wine to 2x per week
Change 3: no dessert, candy, or sweets.
#1 No added sugar
Change #1: No more snacking. Goodbye Debbie Cupcakes you will be missed!
Change #2: No red meat
Change #3: No alcohol except Friday or Saturday
Change #4: No candy, desserts or sweets
#1 Eat breakfast
#2 no snacking
A salad every day. So I’ve got that going for me.
Pint or quart water 3x/day. Couldn’t hurt.
Week 3: no chips, crackers, pretzels etc.
Week 4 starts today? So far 20 points for salads, no points for water and 7 points for no chips (trough-full of cashews technically not chips so ok). I’ll go without alcohol for final week. ?
#1 – get portions under control by logging all meals in myfitnesspal and keeping calories within daily goal.
Didn’t help that my co-workers left a 1 gallon jar filled to the top with Cadbury mini eggs on my desk today. Somehow I successfully resisted, and those are my FAVORITE.
#2 no added sugar except 1 karma chai latte per week
#3 no dairy
#4 – 8 cups of water per day
Goal 1. No added sugar….need t consult with Mel what that actually means tho…Basically focus on whole foods, and mostly plant-based. Note: holding out “giving up beer” until week 3 to avoid failure during 2 upcoming NYC trips!
Goal 1 – Eat vegetables in at least 2 meals a day
week #2 – no added sugar x5 days a week
week #3 – no snacking between meals or after dinner (except for pre or post WOD where applicable)
#1 Water intake at least gallon a day
#2 No added sugar accept in protein shakes. Need to start knocking off burpees
Stomach virus all week. Monday is time to get my Burpees on. 350 in 3 days. GOT THIS.
Wk 1: no added sugar
5k row completed today (thank you Britt for the push!)
Wk 2: no alcohol
burpees complete
wk 3: no processed foods
week 4: Drink water, lots of water
Change # 1 – include fish as a choice for at least one dinner a week
2/3 3437 m row
2/5 3401 m row
2/10 10K complete 10 burpees WK 2 change – water! I can go a whole day on my feet with only 16 oz water consumed – will increase daily intake to 1/2 my body weight in ounces …oy that’s a lot of water
Change 1 – drink 64 oz water per day
Change #1: gluten free
Change #1 – more than half of all food eaten at each meal will be a vegeyable (broccoli, cauliflower, Brussel sprouts, etc… me and veggies are enemies, we have never gotten along… so to make sure I stick with this I eat them first…
Bruce G: No soda.
Back from vacation…starting this challenge 5 days late. What a glorious few days it was.
Change 1 – 100 oz of water per day. (5 shaker bottles)
I’ve got 3 days left to get in that 10K row. Looks like I’m in for a nice 45 minute session one day this week.
So…didn’t get the row in. Shame on me. I’ll make it up at some point.
Change 2 – No added sugar. (I think Sara is doing the same thing, so it makes it “easier”.)
Change # 2- no snacking ( outside of planned meals/ snack).
Forgot to post here. Put it on the wall. 1- drink water! 2- no sugar. Unfortunately didn’t do so well with this one. Lost a lot of points. But this is a new week 3- eat less than 1000 calories for breakfast 😮 been tracking food and boy do I go overboard! food Diary doesn’t lie tho :p