Lone Tree CrossFit Paleo...

Lone Tree CrossFit Paleo Challenge

It’s time to get serious about eating right. The Lone Tree CrossFit Paleo Challenge is your opportunity to take your fitness and health to the next level by focusing not just on what you do with your body, but on what you use to fuel your body. During the month-‐long challenge, you’ll keep track of what you eat, when you come to the gym, and what extra work you do on your own. These things will help you earn (or lose) points that will contribute to your standing and success in the paleo challenge. This packet contains all the details you need to know to complete the paleo challenge, including what foods are and are not paleo, how the point system works, and how to record and report your points.

The Point System

You’ll keep track of your points on the score sheet included in this packet. Here is the breakdown of how the points are awarded:

• Daily Points o Begin every day with 10 points o Subtract 1 point for each serving of non-‐paleo food or beverage you

consume o Add points for:

§ Attending class at Lone Tree CrossFit (1 point) § Doing 15+ minutes of mobility work on your own (1 point) § Doing 15+ minutes of skill work on your own (1point) § Sleeping 8+ hours in a day (1 point) § Consume half your body weight in ounces of water each day (1

point)

• Bonus points o 20 points for perfect attendance based on your membership level

Foods that Make you Lose Points (aka “Bad Stuff”)

Lose 1 point for each serving you consume of the following: Sugar Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, etc. Read your labels because companies sneak sugar into products in ways you might not recognize. See the next page for a list of weird names that companies use for sugar. Alcohol Alcohol is processed by the body in much the same way as sugar, and presents the same kinds of health issues. (With the whole “it's a drug” thing added in on top.) Grains Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains, and all of those gluten-free, pseudo-grains like quiona. Yes, we said corn... for the purposes of this challenge, corn is a grain. This also includes all the ways we add wheat, corn, and rice into our food in for the form of bran, germ, starch, and so on. Again, read your labels. Legumes Do not eat legumes. This includes beans of all kind (black, red, pinto, navy, white, kidney, lima, fava, etc.) peas, chickpeas, lentils, and peanuts (no peanut butter either). This also includes all forms of soy: soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin). Dairy Do not eat dairy. This includes cow, goat, or sheep’s milk products such as cream, cheese, kefir, yogurt (even Greek), and sour cream... with the exception of clarified butter or organic butter. Potatoes Do not eat white potatoes. This is somewhat arbitrary, but if you're trying to change your habits and improve the hormonal impact of your food choices, it’s best to leave white, red, purple, Yukon gold and fingerling potatoes off your plate. But DO eat sweet potatoes! Just go light if weight loss is your goal. Most of this page's content is stolen from http://carrotsncake.com/2012/10/paleo-challenge-rules.html

Sugar's Pseudonyms

You should be reading the ingredient labels of any food you consume. All of the following terms are used by companies as a pseudonym for sugar. If you see any of these on a food label, you will lose 1 point for each serving of that item that you consume: Just Plain Sugar •______ Sugar (brown sugar, cane sugar, raw sugar, beet sugar, confectioner’s sugar, etc.) •______ Syrup (high fructose corn syrup, malt syrup, refiner’s syrup, rice syrup, etc.) Science-y Names for Sugar

• Dextrose •Disaccharide • Fructose •Glucose • Galactose •Lactose • Maltodextrin •Maltose • Monosaccharide •Polysaccharide • Ribose •Saccharose • Sucrose

“Natural” Sugars

• Agave Nectar •Coconut Nectar • Coconut Sugar •Date Sugar • (Evaporated) Cane juice •Honey • Maple Syrup •Molasses • Rice Malt (extract) •(Sweet) Sorghum • Treacle

Artificial (Non-Nutritive) Sweeteners

• Aspartame •Acesulfame-K/Potassium • Equal •Nutra-Sweet • Saccharin •Splenda • Stevia •Sucralose • SweetLeaf •Sweet ‘n Low • Truvia

Sugar Alcohols

• Arabitol •Dulcitol • Erythritol •Glycol • Glycerol •Hydrogenated Starch Hydrosylate (HSH) • Iditol •Isomalt • Lactitol •Maltitol • Mannitol •Polyglycitol • Ribitol •Sorbitol • Threitol •Xylitol

Most of this page's content is stolen from http://whole9life.com/2010/06/sugar-sugar-sugar/

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

What you ate What you ate What you ate What you ate What you ate What you ate What you ate Breakfast:

Breakfast: Breakfast: Breakfast: Breakfast: Breakfast: Breakfast:

Lunch:

Lunch: Lunch: Lunch: Lunch: Lunch: Lunch:

Dinner:

Dinner: Dinner: Dinner: Dinner: Dinner: Dinner:

Snacks:

Snacks: Snacks: Snacks: Snacks: Snacks: Snacks:

Total Servings of “Bad Stuff”







What you did What you did What you did What you did What you did What you did What you did Attend Class? Yes (+1) No (0)

Attend Class? Yes (+1) No (0)






15+ min mobility? Yes(+1) No (0)







15+ min skills? Yes(+1) No(0)







Sleep 8+ hours? Yes(+1) No(0)







Drink ½ body weight in ounces? Yes(+1) No(0)







Total Activity Points:







Scoring: Scoring: Scoring: Scoring: Scoring: Scoring: Scoring: Starting points: 10 Starting points:

10 Starting points: 10

Starting points: 10

Starting points: 10

Starting points: 10

Starting points: 10

+Activity Points: +Activity Points: +Activity Points:

+Activity Points: +Activity Points: +Activity Points: +Activity Points:

-“Bad Stuff”

-“Bad Stuff” -“Bad Stuff” -“Bad Stuff” -“Bad Stuff” -“Bad Stuff” -“Bad Stuff”

Total Points:

Total Points: Total Points: Total Points: Total Points: Total Points: Total Points:

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