CrossFit Great Bridge

Paleo Challenge tips

“Paleo Challenge”

*Based on Paleo Diet Concepts and Clean Eating

Clean Eating is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and nuts  It also means staying away from the junk that typically makes up the Standard American Diet (S.A.D) These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. An easy way to remember if a food is clean is:

“If man made it, don’t eat it.”

A person that eats clean generally practices the following:

  • Eliminates refined sugar
  • Cooks healthy meals
  • Packs healthy meals
  • Makes healthy choices when dining out
  • Drinks a lot of water
  • Eats 5-6 small meals per day
  • Eliminates alcoholic beverages (or significantly limits it)
  • Always eats breakfast

Tips

Shop the perimeter of the supermarket, no inside aisles

Choose lean meats & vegetables

No sauces or dressings

-Choose Broth-based soups, marinara sauces, and olive oil/vinaigrette (no sugar added) salad dressings  

Select entrees with fruits and vegetables as key ingredients, as they are a good source of dietary fiber, as well as of many vitamins and minerals. However, vegetarian dishes can be higher in calories if prepared with cheese, butter and other more calorie-rich ingredients.

For meat dishes, look for leaner cuts, such as skinless chicken breasts, Turkey, Ground Beef 93% lean Pork Loin and Beef Sirloin- “Loin” meats are the leanest

Plan your meals ahead of time – take 2-3 hours on a day off and prepare meals

Resources – http://paleomg.com/

http://robbwolf.com/what-is-the-paleo-diet/

 http://thepaleodiet.com/

http://robbwolf.com/wp/wp-content/uploads/2011/10/thePaleoSolution_FoodMatrix.pdf

Point System

Start each day with 7 points,

i.e. 1 slice bread = 1 pt, 2 slices bread =2 pts deducted from 7 points

Avoid Processed, refined foods- Can, frozen, and boxed

Avoid grains – Pasta, Bread, Oats, Cereal, and Rice etc

Eating out is limited, choose meats and vegetables

Nutrition labels– Aim for less than 5 ingredients on the label and you can read all the ingredients, if you can’t read it then your body can’t “read” it

Sodium – less than 2400 mg a day

Alcohol- None

 

Bacon- Center cut, with minimal/no nitrates-

Beef Ribs- Limit these to 1x month

Butter- all natural w/minimal ingredients.

Coffee/tea- No sugar, no artificial sweetener or creamer

Dark Chocolate- 80% or greater, with no added sugar

Deli Meats- Boars Head, Deitz & Watson

Hormel – all natural -No additives

Pork Sausage- All natural, low sodium, No nitrates

Sweet Potatoes- 1 serving per day/women , 2 serving men

T-Bone Steaks- Trim visible Fat

Dried Fruit – look for “No added sugar “

Honey/Aguave– 1 serving 3x week

Eggs – 5-8 whole per week, if you high cholesterol or high blood pressure the 3 eggs per week and 4-6 egg whites 

Nuts/Trail Mix – 1-2 serving a day for Women and 2-3 serving a day for Men based on caloric intake

1 Comment

  1. March 22, 2014    

    Wow! That’s some feat to accomplish but I’m up to the challenge. I haven’t tried paleo before so this is going to be my first time but yeah, bring it on!

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