1. CrossFit Chilliwack Nutrition Workshop & Challenge January 2011

2. CrossFit Pyramid Nutrition is the foundation of fitness & health

3. What is the Paleo Diet? Real food Food readily found prior to agriculture Lean cuts of meat, vegetables, some fruit, little starch, no sugar, nuts & seeds Not a diet, the way our bodies are designed to eat

4. The “ meat ” of the diet – the three macronutrients PROTEIN Lean beef, trimmed of all visible fat Flank steak/top sirloin Extra lean hamburger Lean poultry (chicken breast, turkey breast – no skin) Eggs Game meat (elk, bison, moose) Fresh fish/shellfish

5. AVOID Whey protein Bacon Chicken & turkey legs/wings/thighs Fatty cuts of beef/pork T-bone steaks

6. Carbs Fruits (restrict these if you are overweight or considered unhealthy) Vegetables EXCEPT – corn, peas & beans (legumes), starchy tubers like potatoes, yams, & sweet potatoes

7. Fats Nuts – almonds, brazil nuts, cashews, hazelnuts, filberts, macadamia, pecans, pine, pistachios, walnuts Seeds – pumpkin, sesame, sunflower Oils (use in moderation – 4 tbs or less a day if weight loss is of primary importance) olive, avocado, walnut, flaxseed, canola

8. Things to avoid Sugar (careful, this hides in everything – check labels especially on salad dressings & prepackaged seasonings) Cereal grains (any & all) – includes barley, corn, oats, rice, rye, wheat Deli meat Canned meat Dairy and all processed foods that contain dairy (cheese, yogurt, etc.) Cereal grainlike seeds like buckwheat & quinoa Legumes (including peanuts) Soybeans & all soybean products

9. Things to have in moderation One per day Coffee Tea Alcohol Dried fruit

10. Supplements Omega 3 Vitamin D Magnesium SLEEP Try to get 8 hours Make room dark, no light Don’t engage in stimulating activity prior to going to sleep (tv, video games, loud music)

11. Why go Paleo? Lose weight Increase lean body mass Improve immune system function Decrease resting heart rate Improve skin Reduce chance of cardiac disease Improve blood pressure Reduces chance of type 2 diabetes & can reverse this disease among others Increase athletic performance Improve quality of sleep

12. What is the challenge? The challenge is to eat paleo style for 30 days

13. Goals of the challenge Improve work capacity across broad time & modal domains Improve & reset your eating habits (eat REAL food) Be aware of the food you are eating Improve overall health & fitness

14. Our commitment To support you through the challenge To assist you in achieving your fitness goals To answer any questions throughout the challenge

15. Rules Record all meals & snacks in log book Highlight any cheats A cheat is anything NOT on the okay list Must attend benchmark WODS Must be honest Must bring books for review on Feb 2 and 23 Be in contact with your partner at least twice a week

16. Tips for success Clean out your kitchen! Remove temptations Read the book Be prepared – cook meals in advance Be creative – find recipes you like and share them with others Ask questions Depend on your partner for support

17. Links www.paleoeating.wordpress.com www.paleoplan.com www.marksdailyapple.com www.robbwolf.com