Presentation on theme: "November 2011 nutrition ChallengeEat like you crossfit."— Presentation transcript:
November 2011 nutrition ChallengeEat like you crossfit
GENERAL RULES The Nutrition Challenge lasts 30 days, from the 1 st to the 30 th of November Athletes must sign up no later than 6:30 pm, Monday, October 31 st. Athletes must keep track of their points using the Daily Meal Sheet and Daily Point Sheet both of which must be turned in, in paper form, within 5 days, with all sheets turned in no later than December 3 rd. Failure to turn in both sheets will result in a deduction from the athletes score of -151 points for that day. Scoring will in be accordance with the score sheet and the guidance/definitions found in the rest of this presentation. There are no cheat days. Every day counts. Yes, even Thanksgiving. Each athlete will be assigned a buddy (not their significant other) which will be announced on Facebook by midnight on 31 October. Buddies are responsible to check in with each other at least once a week, preferably in person, to discuss how the challenge is going. Buddies will indicate this has been done by signing their buddys daily meal sheet once per week. Weekly updates/score totals will be posted on Facebook. The winner will be announced on Monday, December 5 th. Winner receives a $100 gift certificate from Again Faster, which they can spend on shoes, apparel (or whatever else they want). The winners buddy will receive a $50 gift certificate.
ENJOY/LIMIT/ELIMINATE ENJOY Lean meat. Includes beef, chicken, pork, fish and eggs. Ground meats (turkey and beef) are acceptable provided they are at least 90% lean. Vegetables. Eat a variety of colors and types of vegetables. Healthy Fat. This means olive oil, olives, avocado, animal fats and coconut oil, milk and flakes. LIMIT Fruit. Enjoy mostly non-sugary fruit such as berries. Limit fruit to 1-2 servings/day. Do not let fruits be your main source of carbs or push vegetables off your plate. Sweet Potatoes. Limit to post-workout meal and no more than one other meal. Do not substitute for other vegetables. Caffeine. Do not drink more than two cups of caffeinated beverages and only before noon. Nuts. Nuts like almonds, pistachios, brazil nuts, hazel nuts and macadamia nuts are OK but should be limited to 1-2 servings daily.
ENJOY/LIMIT/ELIMINATE (CONTINUED) ELIMINATE Sugar. Do not consume sugar or sweeteners of any kind, real or artificial. This includes white or brown sugar, molasses, maple syrup, agave nectar, honey, xylitol, aspartame, sucralose, Nutrasweet, Splenda, Equal, Truvia or stevia. Do not consume products that have been sweetened with any of the above. Dairy. No cow, goat or sheeps milk products such as cream, cheese, yogurt or sour cream. No butter except for clarified butter or ghee. Grains. No wheat, rye, barley, millet, oats and oatmeal, corn and cornmeal, rice, sprouted grains, quinoa, bran, germ or starch. This also means no bread, pasta, granola or cereal. Legumes. No beans of any kind (black, kidney, lima, pinto, etc.). No peas, lentils or peanuts. No peanut butter. No soy of any kind, including soy sauce, miso, tofu, tempeh, edamame or lecithin (a common food additive). White Potatoes, in any form, including red or new potatoes. Vegetable oils like peanut, soybean, corn, canola, safflower and sunflower are considered a serving of legumes and are not permitted. Processed Food. This includes protein shakes or protein bars. Processed Meat. No cured or processed meat with added sugar, nitrates, sodium or added chemicals. Alcohol, in any form. Tobacco, in any form.
HABITS Good Habits Fish Oil. Get at least 2 grams of EPA/DHA from Fish oil every day. Do not confuse the total amount of fish oil with the EPA/DHA. Read your fish oil labels carefully to determine how much EPA/DHA is in your fish oil. Sleep. You should get at least 8 hours. You get credit for the period of time you are actually unconscious. If you lie awake all night, this is not sleep. Mobility Work. Time spent stretching, myofascial release, using the foam or rumble rollers/ lacrosse balls will count. Well even count getting a massage. Bad Habits Using Tobacco. In any form, its toxic and cancerous. Stop using it. Alcohol. Yes, we love it too. But give it up this month. Caffeine. You can have 2 cups of black (or with coconut cream), unsweetened coffee before noon without penalty. Youre welcome. More than two cups or after noon is not allowed.
Serving Size APPROXIMATIONS (NON-ZONE) Lean meats- Palm size Vegetables- Fill the rest of the plate Fruits- Fist size Healthy Fats- Olive oil- Thumb size Nuts- the area between your index finger and thumb / about a silver dollar Avocado- ½ Coconut flakes- handful Coconut milk – From carton: about a cup – From a can: about ¼ cup
Serving Size APPROXIMATIONS For any prohibited food (Dairy, Grains, Legumes, Sugar/Sweeteners, Processed Food/Protein Powder or Processed meat)= any amount however small will be one serving, each time you consume. (Example: You decide to take a sip or Diet Coke after lunch, but then throw away the can. Later that afternoon you decide to have another. Thats TWO servings of artificial sweetener or -8 points. No, you may not combine the two into one serving. Nice try.) Alcohol. Each drink (bottle or glass of beer, shot of hard liquor or glass of wine) is one serving. Tobacco. (Yes, there are some among us who use tobacco. Not for long hopefully). Each cigarette, cigar or dip of tobacco is one dose. Caffeine. Each cup of coffee, caffeinated tea or caffeinated beverage. Zone Blocks. We encourage you to follow the Zone on the Nutrition Challenge. If you weigh and measure your food to Zone proportions as described in Barry SearsEnter the Zone then you do not need to follow our serving size approximations for lean meat, veggies or healthy fats. You still may not eat grains, legumes, dairy or other foods prohibited by this challenge. You must show your measurements and your block calculations on your Daily Meal Sheet in the space provided.
Sample Shopping List LEAN MEAT Egg/Egg White Chicken Turkey Beef Bison Lamb Fish (especially cold water, oily fish like Salmon) Pork Wild Game
Sample Shopping List Vegetables* Artichoke Arugula Asparagus Beets Bok Choy Broccoli Brussel Sprouts Cauliflower Carrots Celery Celery Root Cucumber Eggplant Fennel Garlic Green beans ++ Greens (Beet, Collard, Mustard) Jicama Kale Kohlrabi Lettuce Mushrooms Onion Parsnips Peppers Pumpkin Radish Snow Peas/ Snap Peas ++ Spinach Squash Sweet Potatoes/Yams Swiss Chard Taro Tomatoes Turnips Watercress Zuchini *Fresh or frozen are virtually equivalent. Canned vegetables are less nutritious, but acceptable. ++ Green beans, snap and snow peas, while technically a legume, are more pod than seed and are allowed.
Sample Shopping List Healthy Fats Almonds Avocado Cashews Coconut Butter Coconut Flakes Coconut Milk Coconut Oil Macadamia Nuts Pecans Olives Olive oil Animal Fats Clarified Butter/Ghee* *Not to be confused with plain, old butter, which is out! Instructions on how to clarify (i.e. separate fat from the milk proteins) are easy to find on the web.
Sample Shopping List SPICES/Seasonings Allspice Bay Leaves Basil (Fresh/Dried) Black Pepper Cardamom Cayenne Celery Seed Chili Powder Chives Cilantro Cinnamon Cloves Cocoa (100%) Coriander Cumin Curry Powder Dill (Fresh or Seeds) Fennel Seed Garlic Ginger Lemongrass Marjoram Nutmeg Oregano Parsley Rosemary Sage Salt Tarragon Thyme Vinegar* Vanilla White pepper *Except malt vinegar which contains gluten
Read your labels Or even better yet, eat things that dont need labels…. Chewing gum is a serving of artificial sweetener. Ketchup and many other condiments almost always contain sugar or even (gasp!) high- fructose corn syrup. Make sure you purchase unsweetened coconut milk (or anything else for that matter).
Fine Print Your meal sheet must be written in sufficient detail to allow us to determine what you actually ate. We reserve the right to adjust your points if you are gaming the system or not meeting the spirit of the challenge.
WHY? Why are we doing this? – Nutrition is the foundation of your athletic performance. – Food is a drug. Chances are, unless youve done this before, you do not have a complete understanding of how foods affect you. – You will positively change your habits and eating patterns. – You will increase awareness of what you eat by accounting for it in writing. – You will reset your taste buds, especially regarding sweetness. – You will eliminate insulin spikes – You will eliminate sources of inflammation – You will be eating nutrient rich foods instead of nutrient-poor/calorie dense foods
WHY? Why no Dairy? – Provoke Inflammatory response – Linked to autoimmune conditions (asthma, lupus, allergies, arthritis, psoriasis and acne). – Causes insulin spikes – Causes problems for gluten intolerant and (of course) lactose-intolerant people. Why no Grains? – Cause insulin spikes – Empty calories when compared to vegetables/fruit. – Causes probles from gluten intolerant people Why no Legumes? – Inferior source of protein when compared to lean animal meat/eggs. – Cause insulin spikes – Toxic when improperly prepared/soaked. – Soy specifically, mimics the sex hormone, estrogen. – Peanuts (a legume, by the way) harbor carcinogenic mold, aflatoxin.
MOTIVATION You are experimenting with the complex chemistry of your digestive system. Even a small amount of unauthorized foods can contaminate your experiment and waste your prior efforts. Planning ahead is critical to your success – especially over the holiday. This is not too hard. Dealing with chronic sickness and poor performance due to life-long poor eating habits is. The pay off is a different relationship with food, better performance and a better understanding of how food affects you.
Troubleshooting Are your ingredients 100% approved? Are you eating at least 3+ meals/day? Are your meals frequent enough? Are you eating breakfast? Are you eating a post workout meal after training? Are you eating enough fat?
AFTER THE CHALLENGE Its not over. On Day 31, Dont binge eat pancakes, ice cream, pizza and beer, instead… Gradually reintroduce foods and spend a few days observing how they affect you. For example: – Day 31: Dairy – Day 34: Non-gluten containing grains (oats, rice) – Day 37: Gluten-containing grains (like wheat) – Day 40: Legumes If you dont miss something, dont reintroduce it.
MealMeal description (if Zoned, list measurements and blocks) MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 MEAL 6 DAILY Meal Sheet Athlete: ____________________ BUDDY SIGNS: ______________(1xweek)Date:_________________ Everything you ate, no matter how little, must be on this sheet! P:C: F: P:C: F: P:C: F: P:C: F: P:C: F: P:C: F:
Lean Meat, Eggs, Fish Veggies (exlc. Sweet Potatoes) Healthy FatFruit and Sweet PotatoesSugar or sweetenersDairyGrains/ Processed FoodsLegumes/White Potatoes Processed Meat/ Protein Powder Zoned this meal? Serving Size (Non-Zoned)Palm-size Plate less meat/At least 2 cups See serving guidanceFist-sizeAny Yes/No +3/serving <4= +1/serving-4/serving-3/serving +2/mealMeal Total (Max +9/day)(No Daily Max!)(Max +9/day)>4= -1/serving (Max +10/day) MEAL 1 MEAL 2 MEAL 3 MEAL 4 MEAL 5 MEAL 6 Habits >2 grams of EPA+DHA (Fish Oil) SleepCrossFit WOD Mobility Work (>20 min) Tobacco UseAlcoholCaffeine Diet Total +3/day 7 hrs =+2 8 hrs= +3 9 hrs= +6 +5/day+3/day-5/dose-4/drink -1/cup after 2 cups, -1 per cup after noon November 2011 Nutrition Challenge + Other Total Ensure everything you ate today is accounted for on this sheet! =Daily Total ATHLETE :___________________ DAILY POINT SHEETDATE:______________ EAT LIKE YOU CROSSFIT!
MealMeal description (if Zoned, list measurements and blocks) MEAL 1 Four scrambled eggs with remainder of plate filled with spinach, mushrooms and zucchini sautéed in olive oil MEAL 2 Handful of berries with five almonds. MEAL 3 Palm-sized chicken breast on a plate filled with spinach, bell peppers, celery, cauliflower w/ olive oil & balsamic vinegar MEAL 4 Two boiled eggs, smoothie with handful of Berries covered in coconut milk MEAL 5 (Post Workout) ½ palm size chicken breast and ½ sweet potato with four macadamia nuts MEAL 6 Palm-sized salmon filet, with remainder of plate filled with brocolli and roasted beets and ½ avocado Everything you ate, no matter how little, must be on this sheet! P:C: F: P:C: F: P:C: F: P:C: F: P:C: F: P:C: F: DAILY Meal Sheet Athlete: ____________________ BUDDY SIGNS: ______________(1xweek)Date:_________________ Thomas Magnum 11/1/2011
MealMeal description (if Zoned, list measurements and blocks) MEAL 1 Four scrambled eggs with 2 cups of spinach, 2 cups mushrooms and 2 cups zucchini sautéed in 1 ½ tsp olive oil MEAL 2 Two boiled eggs, 1 cup berries with six almonds. MEAL 3 4 oz chicken breast with 4 cups spinach, 1 ¼ cups bell peppers, 2 cups celery, 2 cups cauliflower w/ 1 ½ tsp olive oil & balsamic vinegar MEAL 4 2 oz Chicken breast, smoothie with 1 cups of berries and 1 ¼ cups coconut milk (carton). MEAL 5 (Post Workout) 2 oz chicken breast and 2/3 sweet potato with 2 macadamia nuts MEAL 6 6 oz salmon filet, with 2 ½ cups of brocolli, 1 cup roasted beets and ½ avocado. Everything you ate, no matter how little, must be on this sheet! P:C: F: P:C: F: P:C: F: P:C: F: P:C: F: P:C: F: ZONED 4 4 4 222 4 44 2 2 2 2 22 4 44 DAILY Meal Sheet Athlete: ____________________ BUDDY SIGNS: ______________(1xweek)Date:_________________ Thomas Magnum J.Q.Higgins III 11/2/2011