1. Raincity Athletics 30-Day Paleo Challenge October 1-31, 2013

2. What is Paleo? The Paleolithic Era (started ~230,000) was the time period when humans evolved as we know them today About 10,000 years ago, Homo Sapiens Sapiens appeared on the African savannah Origins of agriculture ~5,000 years ago Going “Paleo” is all about trying to recreate that lifestyle in today’s world (EEA – Environment of Evolutionary Adaptedness)

3. Why Paleo? Evolution happens VERY VERY slowly Cultural evolution happens pretty fast Technological and social changes happen even faster We propose going Paleo because our bodies haven’t had the chance to “catch up” with the world around us We are adapted for another time and another place and there a ton of benefits that can be derived from recreating some of the ways that we lived 10,000 years ago (in the environment of evolutionary adaptedness)

4. Lifestyle Choices That Are Paleo Intense exercise Spending lots of time with a close-knit community Taking naps Intermittent fasting Pooping in a squatted position Wearing minimalist shoes Blacking out your windows to sleep in complete darkness Eating a Paleo diet

5. What Does a Paleo Diet Look Like? Meats Vegetables Nuts Seeds Some fruit Little starch

6. What About Quinoa? You can’t eat any grains on Paleo, not even “ancient grains” like Quinoa or amaranth or teff or kamut (it’s only 30 days people!)

7. No Nos! or The Obvious Stuff SUGAR Processed foods Dairy Anything that comes from a box Monohydrogyneatedcombintisanoate Cake, bread, tortillas, pasta Candy Grain

8. Surprise! Almost every single condiment except for hot sauce and home-made mayonnaise has sugar in it. That means you can’t eat it on the challenge. No ketchup, hoisen, sriracha, bbq sauce, regular mayo A good rule of thumb is that you can’t anything from the isles of the grocery store

9. A Typical Paleo Shopping List Includes Things Like: Ground beef or bison Chicken or duck breast Fresh fish Avocado Broccoli, kale, collard greens, chard Sweet potatoes, yams, squash Sun flower seeds, cashews, hazelnuts, macadamia nuts Apples, blueberries, raspberries Salt, pepper, cumin, paprika, coriander, rosemary, garlic, chili powder

10. Failing to Plan is Planning to Fail Shop on the outside isles of the supermarket Get your Tupperware-game tight! Pre-cook at least 5 meals on Sunday night Carry snacks, lots of snacks Water, water, water, water

11. Fat, Carbohydrates, Proteins Your body only recognizes three macronutrients You must try and balance these at every meal Plate should be half veggies, fist-sized piece of flesh, fat, fat, fat Insulin regulation NOT low-carb, nutrient-dense diet

12. Goals “My Paleo is way more Paleo than any one else’s Paleo, really…” Camille Leblanc-Bazinet Remember your goals. Everyone’s Paleo is going to be a little bit different than everyone else’s because all your goals will be different. Performance goals Body composition goals Lifestyle goals

13. A Day in the Life Wake up: large glass of lemon water (lowers cortisol levels) + fish oil, vitamin D Breakfast: three eggs with salsa, apple with almond butter Snack: celery sticks and bison beef jerky Lunch: ground beef, sweet potato mash (with BUTTER!) and broccoli Snack: plum and a handful of cashews Post-wod: half a paleo muffin and a hard boiled egg Dinner: “Tropical Christmas Chicken” (chicken thighs in coconut milk over cabbage and sweetpotato mash)

14. Challenge Criteria Community Involvement – Consistent meal posting – Gym attendance, training quality Quality of Diet Performance Improvement – We will be running a pre- and post-test wod

15. Paleo Resources http://www.theglobeandmail.com/life/health-and- fitness/is-the-caveman-lifestyle-a-healthy- choice/article4251782/ http://www.theglobeandmail.com/life/health-and- fitness/is-the-caveman-lifestyle-a-healthy- choice/article4251782/ http://nomnompaleo.com/resources http://www.fitbomb.com/search?updated-max=2011- 10-28T23:11:00-07:00&max-results=10 http://www.fitbomb.com/search?updated-max=2011- 10-28T23:11:00-07:00&max-results=10 http://thepaleodiet.com/dr-loren-cordain/ http://www.marksdailyapple.com/#axzz2frabMwHt http://www.fitbomb.com/2010/09/robb-wolf-my- hero.html http://www.fitbomb.com/2010/09/robb-wolf-my- hero.html www.robbwolf.com