Winter Nutrition Challenge 2017: Challenge Food Guide “The food you eat either makes you more healthily or less healthy. Those are your options.”– It Starts With Food • February 8th – March 22nd • Based off the Whole30 Program • We cannot stress enough – This is not a weight loss competition – This challenge is a way to better health and a longer life • You can expect to experience a drop in body fat levels, great sleep at night, good recovery from training sessions, and improved moods. • Play by the rules, be honest and you’ll see great results. • 6 Week Challenge includes: – Performance Workout (before/after) – Before/After photos (for your eyes only) – Body Fat Truck (before/after) - optional – Weekly email check-ins – Based off of the Whole30 – Buy-In – Points • Every meal needs to include all three macronutrients – a protein, a carb and a fat. You can have as many balanced meals as you like in a day. • Protein – Meat (Beef, Bison, Chicken, Pork, Duck, Goose, Deer, Elk, Moose, …) – Fish (Tuna, Halibut, Salmon, Cod, Trout, Bass, Walleye, Shrimp, Calms, …) – Eggs – Base each meal around 1-2 palm-sized protein sources – Aim for your current body weight divided by 7 = ounces of protein you should eat each day. • 160 lbs/7 = 22.8 ounces of protein per day (that is NINE 2.5 ounce packets of tuna fish per day) • 190 lbs/7 = 27.1 ounces of protein per day • Carbs – All carbohydrates should come from produce, with an emphasis on vegetables – Once you get your protein on your plate fill the rest with vegetables • Fats – Add fat in the following amounts per meal: • All oils and cooking fats (olive oil): 1-2 thumbs • All butters (ghee, coconut butter, nut butter, grass-fed butter): 1-2 thumbs • Olives: 1-2 open (heaping handfuls) • Nuts and seeds: Up to one closed handful • Avocado ½-1 avocado • Coconut milk: ¼ to ½ of one 14 oz can • Condiments – Hot sauce, mustard, sugar free dressings, herbs and spices are all fair game. – No soy sauce. Coconut aminos is a good soy sauce substitute. • Avoid during the challenge: – Sugar (maple syrup, honey, agave nectar, Splenda, NutraSweet, etc.) – Alcohol – Grains (wheat, rye, barley, millet, oats, corn, rice, sprouted grains and gluten-free pseudo grains like quinoa) – Legumes (this includes beans, peas, lentils, peanuts/peanut butter, soy) – Dairy (cow, goat, sheep’s milk, cream, cheese, yogurt, ice cream, etc.) – “Paleo” Junk Food (paleo cookies, paleo brownies, paleo pancakes, paleo cake, paleo pizza, paleo ice cream….) • FAQs – Caffeine – Bacon – Potatoes – Lara Bars – What to eat pre-WOD – What it eat post-WOD – Emergency/Road trip food ideas – Zone • Caffeine – Coffee consumption is limited to 2 cups per day, before 3 pm – Remember, 1 cup is eight ounces • Bacon – Bacon is not a free-for-all – Quality matters – Whole30 advice: • Bacon is technically approved food that is easy to overconsume • Overconsumption is never healthy – Seek out a pastured, organic source – Must be sugar free (no honey, cane syrup, or xylitol) – Nitrates are ok – The Crunchy Grocer sells a Paleo friendly bacon ☺ • Potatoes – All varieties are approved – white, red, Yukon gold, purple, fingerling, baby, sweet, yams etc – No processed deep-fried potato chips – No restaurant French fries, even sweet potato fries. You can make your own fries and bake them. – Potatoes pack a whole lot of energy in a small package • Larabars – Read your labels – Most (but not all) Larabars are acceptable during your Whole30 – Recommend using Larabars as emergency snacks, or fuel during endurance training • DO NOT USE THEM TO SATISFY A SUGAR CRAVING • Pre-WOD – Eat 15-75 minutes pre-WOD • Foods that are easily digestible • Include a small amount of protein (1/2 meal size or smaller) and a small amount of fat (1/2 meal size or smaller) • Example: 2-3 hard boiled eggs, half a handful of macadamia nuts • No fruit, potatoes or carb dense vegetables • Protein powder is BTC approved (SFH and SPN are trusted sources) • Post-WOD – Eat 15-30 minutes post-WOD – Eat a meal sized easily digestible protein, plus some carb-dense vegetables (sweet potatoes/yams, butternut squash, acorn squash, pumpkin or beets) – No fruit – Add little to no fat – High quality protein recovery power is approved, however food is better • Whole30 + Zone – Have you completed our Nutrition Challenges in the past and want to up your game? We suggest you follow Whole30 + Zone during the challenge. – Here are Zone Diet Basics from the CrossFit Journal – New Version (2015) – Original Version (2004) • Conclusion – We want you to participate. – We want you to take this seriously, and see amazing results in unexpected areas. – Even if you don’t believe this will actually change your life, if you’re willing to give it 6 weeks, do it. It is that important. Whole30 Links ■ Whole 30 – Website ■ It Starts with Food – Book ■ Whole 30 Shopping List ■ Whole 30 Meal Planning Template ■ Whole 30 Guide to Grocery Shopping ■ Whole 30 Seasonal Produce Guide ■ Whole 30 Pantry Stocking Guide ■ Whole 30 Guide to Sneaky Sugars ■ Whole 30 Guide to Good Meat ■ Whole 30 Dining Guide ■ Whole 30 Travel Guide CrossFit Nutrition Links ■ The Basics ■ How Much Food Should I Eat? – Zone Meal Plans – Journal Article – New Version (2015) ■ – Original Version (2004) Carbohydrate Selection ■ Simple Nutrition Series (Videos) – Journal Article – Episode 1 ■ Supplements & Snake Oil – Episode 2 – Journal Article – Episode 3 – Episode 4 – Episode 5 Some Recipes from the CF Journal ■ Thai Turkey Meatballs ■ Ribs and Sweet Potatoes with Paleo Q Sauce ■ Balsamic Apple Compote ■ Butternut Squash Lasagna ■ Mexican Meatballs ■ Sesame Chicken with Broccoli ■ Bacon Crusted Breakfast Pizza ■ Greek Freak Salad with Halibut ■ Creamy Shrimp Zucchini ■ Chipotle Bison Chili with Butternut Squash ■ Acorn Squash Molcajete ■ Chuck-wagon Brisket Pot Roast ■ Kickin’ Like Van Damme Chicken ■ Bacon Wrapped Jalapeno Poppers ■ Chipotle Chicken Frittata ■ Deep Dish Breakfast Pizza ■ Lemon Pepper Chicken with Butternut Squash ■ Cinnamon-Infused Short Ribs ■ Fajita Pie ■ Pastel del Papa ■ Bacon Butternut Turducken ■ Bananas Foster ■ Chicken Tikka Masala with Spaghetti Squash ■ Christmas Morning Quiche Lorraine Paleo Recipe Blogs (there are so many more!) ■ PaleOMG – Paleo Recipes Blog ■ Civilized Caveman – Paleo Recipe Blog ■ Nom Nom Paleo – Paleo Recipe Blog ■ Everyday Paleo – Paleo Recipe Blog ■ Against All Grain – Paleo Recipe Blog ■ The Clothes Make the Girl – Paleo Recipe Blog ■ Stupid Easy Paleo – Paleo Recipe Blog.