paleo challenge 2013 - cfmoncton.files.wordpress.com
TRANSCRIPT
Paleo!
The Pyramid
Meat
• Organ meat!
• Fresh seafood!
• Game!
• Local beef, bison, lamb!
• Chicken, turkey!
• Pork
Avoid
• Processed meat!
• Canned meat
Fruits & Veggies
• Local, organic, fresh!
• Seasonal
Avoid
• Too much fruit
Insulin
Insulin
Avoid
• All legumes!
• Beans, peanuts, soy, tofu!
• Starches (white potatoes)!
• Corn, quinoa
Anti-nutrients
• Plant’s defense!
• Binds to minerals (zinc, iron, calcium)
Nuts and Seeds
• Generally good!
• Walnuts and pecans are best (Ω3)!
• Limit for fat loss
Avoid at ALL COST
• Grains, pasta, rice, oats!
• Pop, juice, drinks!
• Sugar and Substitutes (vanilla is ok)!
• (Agave nectar, Brown rice syrup, High-fructose corn syrup, Dextrose, Evaporated cane juice, Glucose, Lactose, Malt syrup, Molasses, Sucrose, Equal, Aspartame, Splenda, SugarTwin, NutraSweet)
Where to Buy
• Market!
• Dolma Foods!
• Sequoia!
• Corn Crib!
• OMG Market!
• Organic section
Food Prep
• Large quantities!
• Big Batch Meals!
• Slow Cooker, Food Processor, Large Wok, Glassware
Taste
• Sauces - hot sauce, mustard, vinegars (no malt), coconut aminos!
• Spices!
• p.232-233 PP!
• March/10 newsletter
Supplements
• Seafood > fish oil!
• 3-5g/day
Symptoms
• Cravings!
• Weakness/fatigue!
• Headaches!
• Anger/irritable
Additional Info
Water
• Monitor hydration? Ur-ine luck!!
• 2-3 liters/day!
• Morning and between meals (not during)
Sleep
• 8+ hours/night (not just in bed)!
• Blacked out!
• No electronics before bed (try reading)!
• Cool room
More Info
• Practical Paleo!
• Paleo Solution!
• Other books!
• Google!
• CFM site!
• Paleo Challenge site (updated)
FAQs
• Coffee/tea?!
• 1 per day
Dairy
• Not needed (bone broth, sardines, dark leafy veg., sesame seeds)!
• Grains block calcium absorption!
• Avoid if possible - high fat = better!
• Practical Paleo - 36-38
Post-Workout
• Whole foods (sweet potato, meat)!
• CHEW!!
• Powders are not replacements
Almond Milk?
• NO! Almonds don’t have milk in them!!
• Unsweetened coconut milk is ok.
Dark Chocolate
• 2 squares/day!
• 70% or more!
• Carob/cocoa powder
The Challenge
The Gritty Stuff
• Start - May 21 End - June 25!
• Benchmarks (before May 21)!
• Journaling (DETAILS!)
Points
Food Points"4 Points = Perfect Day, no cheats…not even a morsel…3 Points = A tiny little slip up…it’s that little sip or little bite 2 Points = A portion of a meal was not Paleo…having a roll or beer with dinner1 Point = A whole meal was not Paleo…beer with dinner & pizza 0 Points = More than a whole meal was not Paleo"Additional Points +1 = 8+ hours of sleep (lights out sleep, not in bed for 8 hours)+1 = WOD at CFM or 10+ minutes of Mobility work+1 = 2+ litres of water consumed per day
Scoring
• There are no losers in this challenge. !
• Everyone will pick a goal!
• 252 possible points!
• Come as close to your goal as possible
Other Questions?