CrossFit San Ramon Paleo Challenge
READY TO START THE CHALLENGE?
E-MAIL Tim@CrossFitSR.com. Put your name and the words “I’m ready for the challenge” in the subject line and you’ll be on your way to a healthier, fitter, more vibrant you!
The 6 week January Challenge starts Monday January 16th. Ramp up for the challenge starts now with:
- weigh-ins, photos (mandatory) on January 6th & 8th (or whenever you can catch a trainer),
- resolution solution workshop (optional) starting January 11th
- shopping trip (optional) on January 14th.
- See the side bar for exact times.
You will receive overview, your pantry clean out instructions, your initial shopping list and your diet log once you send in your “I’m ready for the challenge” email.
To download information as a pdf click here
NEED MORE INFO? Read On.
Why paleo?
Most people who turn to Paleo are trying to accomplish the following goals, or some combination of them:
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Lose Weight
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Gain Muscle
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Have Better Digestion
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Have Beautiful Skin
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Have Less Pain
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Go through Life With a Clear Head
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Reverse Diabetes
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Feel Younger
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Lower Blood Pressure
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Lower Blood Glucose
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Have More Energy
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Get off Prescription Medications
Paleo has helped thousands of people accomplish these goals and more . Following this ebook will help you succeed at having all those things once and for all . It sounds like an infomercial for the newest super-pharmaceutical or something, but this is no gimmick . Here’s why:
1. The Paleolithic diet is what we ate as we evolved over 2 .5 million years. The 10,000 years we’ve been eating products of agriculture like grains, beans, refined sugar, seed oils, hazardous food additives, and dairy are a mere blip on the timeline of evolution . Most people are not very well equipped to deal with those new foods, as evidenced by the proliferation of obesity, heart disease, diabetes, chronic pain, poor athletic performance, mood disorders, digestive disorders, and unhealthy skin, among hundreds of other symptoms and diseases . We are what we eat .
2. Despite conventional wisdom, we are not supposed to eat grains, even those highly coveted whole grains . They contain harmful substances like gluten, certain lectins, and phytic acid, among others . They mess with our digestive systems, causing severe inf lammatory responses . Phytic acid carries necessary minerals out of our bodies unabsorbed . And they can act like opioids (read: addictive drugs), creating fatigue, moodiness, and addictive behaviors .
3. Contrary to popular belief, dairy is not the only way to get calcium. Moreover, calcium is not the only way to grow bones . Almost everyone in the world—up to 85 percent of us—is lactose intolerant to some degree . We’re meant to stop eating dairy when we’re weaned from our mother’s teat .
4. Omega 6 fatty acids cause inf lammation; omega 3s fight infammation . The two should be eaten in balance . However, ubiquitous foods like corn oil, soy oil, saff lower and sunf lower oil, cottonseed oil, and other vegetable oils have a tremendous amount of omega 6s, and we’re not getting the required omega 3s to balance that out .
5. Sugar. Holy sugar. It makes you fat and diabetic. It promotes linfammation and lowers the immune system’s ability to do its job. It makes you crabby and hyper—sometimes at the same time. And you probably eat way more of it than you think.
6. Most of the foods above are low in nutrients—some more than others—relative to meat, seafood, eggs, veggies, fruits, nuts, and seeds. That means every time you put a piece of bread in your mouth instead of a Paleo food, you’re wasting an opportunity to get some much-needed nutrition.
Remember to join the challenge just email tim@crossfitsr.com Put your full name and “I’m ready to take on the challenge” in the subject line
Overview of the challenge
So if you’re still ready to do this, here’s what you’ll be eating for the next six weeks:
YES |
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MEAT |
VEGETABLES |
CERTAIN FATSfor cooking: animal fats, coconut oil, macadamia oil, olive oil (low heat) and palm oil for eating: avocados, coconut milk, flax oil, and nuts |
SWEETENERSraw honey Just a teensy weensy bit, because we like you. |
| seafood | fruit | ||
| eggs | some nuts and seeds | ||
You will NOT, by penalty of losing 1 point per “cheat,” be eating the following*:
NO |
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GRAINS(wheat, rice, oats, quinoa, spelt, amaranth, buckwheat, etc. That means pasta, bread, cookies, pastries, oatmeal, cake, etc.) |
REFINED SUGAR(Cane sugar, “white” sugar, brown sugar, agave, fake sug- ars, etc.)
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VEGETABLE OILSlike corn, soy, saf- flower, sunflower, grapeseed, cot- tonseed or other high omega-6 oils. |
*If you have an autoimmune condition or you have chronic joint pain, you should consider not eating nightshades during this challenge (tomatoes, potatoes, eggplant, bell peppers, hot peppers). |
LEGUMES(beans, soy, lentils, peanuts) |
SUGARY DRINKScoffee or otherwise caffeinated Beverages |
DIARY(milk, yogurt, cheese, butter, cream, sour cream, Cheez-Its, etc.) |
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*For those of you participating in the challenge aspect of this Quick Start Guide.
Logistics of the Challenge:
Diet Log—
You’ll be keeping a diet log to help you stay on the Paleo path . You will receive this in your first email.
Point System—
You will start out every week with 100 points . Every time you eat a no-no food, you subtract a point . Every time you do something good, like exercise, you give yourself a point . Those details are in Chapter 4 .
Before and After Pics—
Come into the gym for your weigh in and your Before and After Pics. Check the website for Picture and Weigh in times. Guys wear shorts only, and the ladies should wear shorts and a sports bra . The skimpier the better.
Before and After Workout—
Check the website for workout dates and times. This workout will mark your progress. The diet journal leaves space for your results .
Food Quality—
Try to be like our ancestors and eat high-quality foods: grass- fed meats, wild and sustainably caught seafood, pastured eggs, organic produce, and as much local stuff as you can . There are more nutrients in these foods, fewer pollutants, and you can feel environmentally better about eating them .
Meal Plan—
You will be given a six week meal plan week by week. You will also receive corresponding grocery shopping lists and recipes .
All of these tools come from the successful Paleo meal planning website, paleoplan.com. The meal plans, shopping guides, and recipes have helped thousands of people transition to the Paleo diet . The meal plans will alleviate the stress of going to the grocery store when you’re still not sure of what foods are Paleo and what aren’t . It’s all spelled out for you in the grocery lists .
If you commit to eating Paleo for six weeks (and you can do anything for six weeks, right?), you may find that some miraculous things happen . Or you may find (to our surprise) that not much changes . But at least by the end you’ll know if this is for you . We can assure you of one thing, though: the Paleo movement is growing rapidly because it works . See for yourself . We challenge you.
READY TO GET STARTED? EMAIL US @ tim@crossfitsr.com Now! Put your full name and “I’m ready for the challenge” in the subject line of the email.
