Summer Shape Up Paleo Challenge
65 Day Paleo Challenge Setup and Rules
Start/Finish:
Saturday, March 20, 2010 to Saturday, May 22, 2010
Entry Fee:
$20, sign up at the gym
This is not a weight loss competition. This challenge is a way to better health, performance, and a longer happier life.
Before and After:
Photo – front, side and back view (optional)
Measurements – body weight, waist circumference, and body fat (optional)
Performance – 1 mile run, max pullups, “Christine”
The Winner:
At the end of the challenge the top five performers will be selected based on:
1. Measurement Improvements – weight, waist, and body fat
2. Performance Improvements – 1 mile run, max pullups, “Christine”
3. Scoring – points from daily nutrition log
Prizes:
The top THREE winners of the Paleo Challenge will get a prize pack of money, gift cards, free memberships and more.
Scoring:
You will be required to keep track of your eating in a Nutrition log. From this log, you will give a daily score of 0-10 based on your compliance with the Paleo Diet. A score of TEN would represent a day of….
10 points: eating like a true hunter gatherer; nothing but meat, fish, eggs, veggies, fruit, nuts and seeds.
~ 1 point off for every serving of: Deli meats, bacon, sausage, beans, hummus, peanuts, agave, honey, salt, peas, dried fruit, most salad dressings.
~ 2 points off for every serving of: Dairy (milk, yogurt, cheese, butter), soy products, quinoa
~ 3 points off for every serving of: Cereal, grains, wheat, oats, corn, tortilla chips, bread, rice, pasta, noodles, hot dogs.
~ 4 points off for every serving of: Soda, juice, sports drinks, potato, fried food, chicken wings, most restaurant appetizers, cookies, baked goods, ice cream, frozen yogurt, sweets, pancakes, ketchup, processed marinades, BBQ sauce, sugar added dried fruit, beer, wine and all alcohol drinks, pizza.
Note: If you are going off the reservation, it’s important to know how many servings you are eating…for example, 1 can of soda is 2 servings. This means that if you drink an entire can you’d be working off of 2 points for the day.
BONUS POINTS:
There is a potential for 4 extra bonus points per day.
1. You get one extra bonus point for everyday you participate in a CrossFit workout. The benefits of Paleo are magnified when combines with training program that combines constantly varied, high intensity, functional movements. Train Hard. Eat Clean. Live Life.
2. You get one extra bonus point for everyday you consume at least 6 grams of Fish oil. Our primary goal with this challenge is to reduce Silent Inflammation. Silent inflammation is far more insidious than classic inflammation because it is at the molecular level and may not be detected until it’s too late! It doesn’t generate the pain associated with classic inflammation and therefore goes untreated for years or even decades. Virtually every type of chronic disease (heart disease, cancer, and Alzheimer’s) has a significant inflammatory component as its underlying cause. Silent Inflammation is the first sign that your body is out of balance and no longer well. You can’t feel it, but it is grinding down your heart, your brain and your immune system. Your weight and health are greatly determined by how well you control the inflammatory process.
3. You get one extra bonus point for everyday that you stretch more than 20 minutes.
4. You get one extra bonus point for every night that you sleep more than 8 hours.
Post Workout:
Post workout is the one time we will allow a slight deviation from Paleo. If you are unable to stomach solid foods after training a protein drink is a great alternative. For fast and complete recovery we suggest a post workout protein shake and some sweet potatoes. You should mix the protein with water (aim for 20-45 grams), and eat 3-9 ounces of sweet potatoes. If your primary goal is to decrease body fat and get leaner skip the potatoes. If you just finished “Murph”, “Eva”, “Badger” or other 30+ minute intense workouts, go higher on the starches to replace glycogen. Your performance the next day is dependent on it.
Post any questions, thoughts, etc to comments
With all respects, don’t agree with two points off for Quinoa. Quinoa’s been around for at least 3000 years, is a super-food packed with protein (and other good things) and is neither a grain nor a cereal; rather it’s a seed (in my humble opinion should fit under the nuts/seed category or please consider taking one point off instead of two if you’re so worried about carb intake) closely related to spinach/chard family; you can argue it’s relatively high on the glycemic index and I’ll agree with you but it’s also a complete protein containing all nine essential amino acids and is 100% gluten free.
With all due respect, Norm, I was researching Quinoa after being highly intrigued by your comment, and stumbled upon some contradicting information regarding the “Seed.” I have read that Quinoa was known then (3000 years ago), and still is known, with respect, as the MOTHER GRAIN. We call it the “Supergrain of the Future.” And even though its considered a grain (like cereal, pasta) which are all 3 points off, its in the “2nd level” so we are kinda getting a break! According to Robb Wolf, Crossfit Nutritionist, Quinoa can cause gut problems in many people. He goes on to say that it is also “quite carb dense and could pack a serious insulin response.”
According to Rob, if were up to him, and he had to choose Quinoa over any other grain product, he would choose Quinoa over wheat hands down. However, like all grain type items the nutritional density is pathetic compared to other Paleo Type items!
I’m not a botanist but Quinoa is the seed of a plant (scientific name Chenopodium quinoa) and is related to beets, chard and spinach. It’s a plant seed. Look it up if you don’t agree or believe me.
Quinoa’s a plant seed just like the seeds and nuts like flax, almond, etc you’re encouraged to eat to meet the Paleo diet.
Regarding the carb argument, fruits can have high amounts of sugar/carbs and can be too much for diabetics such as my brother who can’t produce enough natural insulin to handle a high amount of sugar/carbs (spike) at one time; bottom line he must eat fruit in significantly low amounts and in moderation, spaced throughout the day or suffer reactions I’ve witnessed.
I’m not saying all fruits are bad but the Quinoa carb argument is a wash if folks can easily get away with eating any kind and/or any quantity they want of low, medium or high sugar or high carb fruits.
Is there a maximum point deduction per day? Just asking…
Lynn,
There is no maximum point deduction per day, therefore one can go into the negatives… Each person will start with 10 points per day for eating Paleo (like a true hunter/gatherer) and points are adjusted from there with either deductions or bonus points…. Negative points can be acheived.
For example, if one has 4 beers (1 beer = 1 serving… 4 points off for each serving) then 16 points will be subtracted from 10, leaving that individual at -6 for that day…
Remember the bonus points though..
You can get 4 points total each day for:
1. participating in a CrossFit WOD (1 point)
2. consuming at least 6 grams of fish oil (1 point)
3. stretching for at least 20 mins (1 point)
4. sleeping at least 8 hours (1 point)
CrossFit Integrity, Charleston, SC
Brian,
Jeff’s been traveling and has not had much time to get in and ask questions, but here’s a couple:
1) He is unable to do 2 of the performance WODs due to his shoulder injury. What subsitutions should he use?
2) If he uses different WODs, does this mean he is not able to possibly win the challenge?
Thanks!
Denise,
Yes, we will sub a WOD or two for him. What movements can he do? What are his limitations?
Ring Rows will be acceptable for max rep pullups
Brian
CrossFit Integrity, Charleston, SC
Brian,
I just spoke with Jeff and he said he is extremely limited and can’t even do ring rows. He’s decided that he is not going to partake in the challenge officially. He’s going to keep to the paleo diet, but has to focus his exercise on trying to rehab his shoulder (and most likely preparing himself physically and mentally for surgery). So, you can take his name off the list.
is there a limit on the intake of nuts?
Can running a 5K or longer at home equate to a CrossFit workout?
Can I drink almond milk?
Can you get a point if you did a crossfit WOD at home?
Most of the almond milk I have found has tapioca starch in it, plus added salt (although I cannot remember how much). Here is a link to a blog where a woman explains how to make your own:
http://www.njamworld.com/2009/12/29/almond-milk/comment-page-1/
Hope this helps! And if you find some with minimal ingredients, please post here, as it would be a lot easier than making it.
Rayan C, yes & no. Nuts in general are great: transport well, full of monounsaturated and polyunsaturated fat. However, you do not need to go nut CRAZY, eating nuts 24/7. There are other great sources of good fats: EVVO, Coconut Oil, Avocados, and Coconut Milk. Bottom line, if you are going to eat nuts daily, I would only have them with one major meal (lunch time).
Vanny, I am not sure about almond milk. I would go to Earth Fare and read the label, if the ingredients are Paleo, great! If the ingredients aren’t then try Coconut Milk. However, you must keep in mind that nothing tastes quite like milk. Milk substitutes are usually quite bland. I typically cook with Coconut Milk vs drinking it strait up.
thanks nigel. I’ve been kind of crazy eating nuts. Guess I’ll need to work on that. Next question…what is EVVO? Did a web search, couldn’t find anything.
Ryan,
EVOO is Extra Virgin Olive Oil