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November 1 – 30
Get healthy, eat smart, and get in shape for the holidays! November is Paleo Month at CrossFit Beaufort.
You must keep a journal and record ALL food and drinks. Present your journal once a week for sign-off with a coach. Keep your journal with you when you are at the box. Be honest in your journal! This challenge is for YOU. Have a picture and measurements taken, before and after the challenge. Keep track of your points. (Explained below.) Each of the thirty days of the challenge begins with 5 points. You can lose points for various reasons, but you will also have the opportunity to add points to your daily total. At the end of each day, add up your points and record the total in your journal, along with the date. Every new day will start again with 5 points. At the end of 30 days, you will add up all of your daily point totals for a grand total. You will get (1) extra point for any day that you: • Do a WOD • Eat TOTALLY PALEO at a restaurant (record what you ate) • Drink 8 glasses of water (8 oz.) • Share a paleo recipe with the group that you’ve prepared. (Real recipe: not just a piece of meat and some vegetables.) • Do 10 minutes of mobility/stretching at home or at the box. (The WOD warmup or DROM do NOT count.) • “LIKE” “Make Mine Paleo” on facebook. (One time only during challenge.) (1) point will be deducted for: • EACH alcoholic drink that you have • Skipping a meal • Not being able to produce your journal when a coach asks to see it. • Each time that you eat a food from the “Bad Choices” list (Count each disallowed food as 1 point at EACH meal or snack.) Bonus Points! Each week you will have the chance to earn extra points. The weekly challenges will be announced on Monday mornings.
Orientation/Pictures/Measurements (before challenge) *Note: Dates for the orientation have changed. The new date is:
*Friday, October 28th at 6:30 pm*
If you cannot make it at this time, please contact a coach to setup an alternate appointment to be completed by October 31st. The Orientation will explain the program. We will have a question and answer session and address any other concerns. Journal Checks First week: 11/07 or11/08 Second week: 11/14 or 11/15 Third week: 11/21 or 11/22 Fourth week: 11/30 or 12/01 (Turn in your journal. Final photos and measurements will be taken.) Winners will be decided by the following criteria: • Before and after measurements • Before and after photos • Before and after WOD performance (times to be determined) • Total points
Make sure you have photos taken! They could be the deciding factor in the judge’s decisions.
Continuous Updates on facebook and Twitter
Eat This – Good Choices
• Reindeer Lean Meats • Squab • Lean beef (trimmed of visible fat) • Turtle • Flank steak • Venison • Top sirloin steak • Wild boar • Extra-lean hamburger (no more than 7% • Wild turkey fat, extra fat drained off) • London broil Fish • Chuck steak • Any commercially available fish • Lean veal • Any other lean cut Shellfish • Lean pork (trimmed of visible fat) • Abalone • Pork loin • Clams • Pork chops • Crab • Any other lean cut • Crayfish • Lobster Lean poultry (white meat, skin removed) • Mussels • Chicken breast • Oysters • Turkey breast • Scallops • Game hen breasts • Shrimp Eggs (limit to six a week) • Chicken (go for the enriched omega 3 variety) • Duck • Goose Other meats • Rabbit meat (any cut) • Goat meat (any cut) Organ meats • Beef, lamb, pork, and chicken livers • Beef, pork, and lamb tongues • Beef, lamb, and pork marrow • Beef, lamb, and pork “sweetbreads” Game meat • Alligator • Bear • Bison (buffalo) • Caribou • Elk • Emu • Goose • Kangaroo • Muscovy duck • New Zealand cervena deer • Ostrich • Pheasant • Quail • Rattlesnake Fruit • • • • • • • • • • • • • • • • • • • • • • • • • • • • •
Apple Apricot Avocado Banana Blackberries Blueberries Boysenberries Cantaloupe Carambola Cassava melon Cherimoya Cherries Cranberries Figs Gooseberries Grapefruit Grapes Guava Honeydew melon Kiwi Lemon Lime Lychee Mango Nectarine Orange Papaya Passion fruit Peaches
• • • • •
Persimmons Pineapple Pomegranates Tangerines Watermelon
Vegetables • Artichoke • Asparagus • Beet greens • Beets • Bell peppers • Broccoli • Brussels sprouts • Cabbage • Carrots • Cauliflower Foods To Be Eaten In Moderation • Celery • Collards Oils and Fats • Cucumber • Olive, avocado, walnut, flaxseed, and • Dandelion coconut oils (use in moderation—4 • Eggplant tablespoons or less a day when weight loss is of primary importance) • Endive • Almond butter • Green onions • Kale Beverages • Kohlrabi • Coffee • Lettuce • Tea • Mushrooms • Mustard greens Paleo Sweets • Onions • Dried fruits (no more than 2 ounces a • Parsley day, particularly if you are trying to lose • Parsnip weight) • Peppers (all kinds) • Nuts mixed with dried and fresh fruits • Pumpkin (no more than 4 ounces of nuts and 2 • Purslane ounces of dried fruit a day, particularly if • Radish you are trying to lose weight) • Rutabaga • Seaweed Sweeteners • Spinach • Stevia • Squash (all kinds) • Agave nectar (pure) • Swiss chard • Raw honey • Tomatillos • Tomato (actually a fruit, but most people Allowed for the Paleo Challenge: think of it as a vegetable) Bacon • Turnip greens Deli meats • Turnips Olives • Watercress Sweet potatoes Commercial salad dressing (choose a healthy option-low or no sugar.)
Nuts and Seeds • Almonds • Brazil nuts • Cashews • Chestnuts • Hazelnuts (filberts) • Macadamia nuts • Pecans • Pine nuts • Pistachios (unsalted) • Pumpkin seeds • Sesame seeds • Sunflower seeds • Walnuts
Don’t Eat This – Bad Choices
Dairy Butter • Chickpeas Cheese • Lentils Cream • Peas Dairy spreads • Miso Frozen yogurt • Peanut butter Ice cream • Peanuts Ice milk • Snowpeas Low-fat milk • Sugar snap peas Nonfat dairy creamer • Soybeans and all soybean products, Powdered milk including tofu Skim milk Whole milk Starchy Vegetables Yogurt • Starchy tubers • Cassava root All processed foods made with any dairy products • Potatoes and all potato products (French fries, potato chips, etc.) Cereal Grains • Tapioca pudding • Barley (barley soup, barley bread, and all processed foods made with barley) Salt-Containing Foods • Corn (corn on the cob, corn tortillas, • Frankfurters corn chips, corn starch, corn syrup) • Ham • Millet • Hot dogs • Oats (steel-cut oats, rolled oats, and all • Ketchup processed foods made with oats) • Pickled foods • Rice (brown rice, white rice, top ramen, • Pork rinds rice noodles, bas mati rice, rice cakes, • Salted spices Rice flour (all processed foods made • Sausages with rice) • Smoked, dried, and salted fish and meat • Rye (rye bread, rye crackers, and all • Virtually all canned meats and fish processed foods made with rye) (unless they are unsalted or unless you • Sorghum soak and drain them) • Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, Fatty Meats pancakes, waffles, pasta, spaghetti, • Chicken and turkey skin lasagna, wheat tortillas, pizza, pita • Chicken wings bread, flat bread, and all processed • Fatty cuts of meat foods made with wheat or wheat flour) Wild rice Soft Drinks and Fruit Juices • • • • • • • • • • • • • Cereal Grainlike Seeds • Amaranth • Buckwheat • Quinoa Legumes • All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans) • Black-eyed peas • • All soft drinks (including diet) Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)
Sweets • Candy • Sugars
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