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Paleo Challenge January 2013

Nutrition is the foundation of any good fitness program. You cannot out exercise a bad diet.

This challenge is going to be centered on eating REAL FOOD. What exactly is REAL FOOD??? = High quality meats, fish and eggs, plenty of vegetables, fruits and healthy sources of dietary fat.  There will be no weighing or measuring your food on a scale and there will be no point system.


*We should be choosing nutrient dense foods that are minimally processed with a lot of naturally occurring vitamins and minerals.

*This is not a low calorie diet you need to eat as much as your body needs to maintain strength, energy, and a healthy weight.

*This diet is going to be much higher in fat than the USDA or any conventional method recommends – good sources of fat are going to come from avocados, olives, and coconut.

*This is not a low carbohydrate diet so to speak, but instead of bread, pasta, cereal, rice carbohydrate source we get our carbohydrates from vegetables and fruits.

*Eating this way is great for maintaining a healthy metabolism and will help reduce inflammation in the body. It does great things for energy levels and body composition. It will also help in your performance at CrossFit. It also helps with diseases and conditions like diabetes, heart attacks, stroke, and autoimmune diseases.


SUGAR:  Sugar does not make you healthier – added sugar even honey, maple syrup, agave etc. require you to secrete LARGE amounts of insulin to keep your blood sugar regulated. Sugars do not contain vitamins, minerals that contribute to health, BUT they do have a lot of empty calories.

PROCESSED FOODS: Your foods should be perishable and it should still look like the plant or animal it came from. Anything that can sit on your shelf for more than 6 months is not food. It is nutrient poor and calorie dense.

ALCOHOL: Alcohol is a neurotoxin – did you hear that TOXIN!!! That is why when we drink we get loopy! Alcohol has no nutritional value and it is very dense in calories, in fact it has twice the calories of sugar.

GRAINS: Grains are not a health food, no matter how much the government and big business like us to think otherwise it is not. Not even WHOLE GRAINS – not quinoa, not rice, not barley, not millet, not steel cut oats etc. They are carbohydrate high and nutrient low and they promote chronically high levels of insulin. They also cause inflammation in your gut, which leads to intestinal lining damage, and systemic inflammation. Once your gut is inflamed it then starts leaking causing digestive issues such as gallstones. Along with inflammation it allows substance to get into your bloodstream which causes a lot of different allergies, such as asthma, skin conditions, infertility, migraines, joint issues etc. One more “anti-nutrient” rant  – things like calcium, magnesium, zinc very important vitamins and minerals that our bodies need to function cannot be absorbed when you have a big ball of goo sitting in your gut.

LEGUMES: Like grains, legumes are carbohydrate dense and have significant amounts of inflammatory lecithins. Soybeans cause disruption of sex hormones and is also linked to thyroid dysfunction.

DAIRY: Dairy proteins are also inflammatory especially the protein casein which is most prevalent in cheese. Milk has a very high insulin response and promotes unregulated cell growth, which is an underlying cause of cancer.

SO…. Yes grains have fiber and yes diary has calcium – BUT – there is nothing you can get from grains and dairy that you cannot get from meat, vegetables, fruits and healthy fats… and without the metabolic inflammation that comes along with grains and dairy.

Moral of the story: eat real food – meat, fish, and eggs, tons of veggies, some fruit and plenty of good fat.

DO NOT EAT: sugar, processed foods, alcohol, grains, legumes, diary, white potatoes


Fine print:

Fruit juice as a sweetener: you can use some as long as there is no added sugar.

Processed meats, such as deli meat, sausage, tuna etc. are acceptable.

Legumes – green beans – sugar snap peas – snow peas are acceptable.

Processed foods such as jars of olives, or roasted red peppers, coconut milk, tomato sauce, sweet potatoes canned pumpkin are fine but again check your labels for added sugars.             LABLES, LABELS, LABELS


 Eat three meals a day, especially breakfast.  A good breakfast sets you up for less hunger during the day.


  1. Build all your meals around your protein – the palm of your hand is about a portion size.
  2. Fill in the rest of your plate with vegetables. Save your carbohydrate dense vegetables like yams, sweet potatoes, beets, and butternut squash for post workout meals.
  3. Occasionally add fruit – no more than 2 servings per day – eat smaller serving throughout the day rather than a ton of fruit all at once.
  4. Add fat – oils – EVVO, avocado oil, coconut oil, grape seed oil, all butters – almond butter, sun butter, cashew butter, coconut butter the only butter not allowed in regular dairy butter and peanut butter. Avocado ½ to full, coconut milk 1/3 can is a serving, olives, coconut, raw or dry roasted nuts and seeds. Over-eating fat in any one sitting will make your tummy upset.


1 to 2 snacks per day – snack should consist of ½ serving of protein, add a full serving of vegetables or a ½ serving of fruit, and a meal size fat.

Pre- WOD

½ meal size protein and ½ meal size fat, do not add any vegetable or fruit.


This time I am allowing a whey protein, but only immediately after you workout. Within the 30 minute window when you body is ready to accept the protein and needs the replenishment from the breakdown of the work.

Posted on: January 10, 2013admin

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