CrossFit ChilliwackCrossFit Chilliwack

Nutrition Workshop & Challenge

January 2011

CrossFit PyramidCrossFit Pyramid

Nutrition is the foundation of fitness & health

What is the Paleo Diet?What is the Paleo Diet?

Real foodFood readily found prior to agricultureLean cuts of meat, vegetables, some fruit,

little starch, no sugar, nuts & seedsNot a diet, the way our bodies are designed

to eat

The “meat” of the diet – the The “meat” of the diet – the three macronutrientsthree macronutrients

PROTEIN Lean beef, trimmed of all visible fat Flank steak/top sirloin Extra lean hamburger Lean poultry (chicken breast, turkey breast – no

skin) Eggs Game meat (elk, bison, moose) Fresh fish/shellfish

AVOIDAVOID

Whey proteinBaconChicken & turkey legs/wings/thighsFatty cuts of beef/porkT-bone steaks

CarbsCarbs

Fruits (restrict these if you are overweight or considered unhealthy)

Vegetables

EXCEPT – corn, peas & beans (legumes), starchy tubers like potatoes, yams, & sweet potatoes

FatsFats

Nuts – almonds, brazil nuts, cashews, hazelnuts, filberts, macadamia, pecans, pine, pistachios, walnuts

Seeds – pumpkin, sesame, sunflower

Oils (use in moderation – 4 tbs or less a day if weight loss is of primary importance) olive, avocado, walnut, flaxseed, canola

Things to avoidThings to avoid

Sugar (careful, this hides in everything – check labels especially on salad dressings & prepackaged seasonings)

Cereal grains (any & all) – includes barley, corn, oats, rice, rye, wheat

Deli meat Canned meat

Dairy and all processed foods that contain dairy (cheese, yogurt, etc.)

Cereal grainlike seeds like buckwheat & quinoa

Legumes (including peanuts)

Soybeans & all soybean products

Things to have in moderationThings to have in moderation

One per day Coffee Tea Alcohol Dried fruit

SupplementsSupplements

Omega 3 Vitamin D Magnesium

SLEEP Try to get 8 hours Make room dark, no light Don’t engage in

stimulating activity prior to going to sleep (tv, video games, loud music)

Why go Paleo?Why go Paleo?

Lose weight Increase lean body mass Improve immune system

function Decrease resting heart rate Improve skin Reduce chance of cardiac

disease

Improve blood pressure Reduces chance of type 2

diabetes & can reverse this disease among others

Increase athletic performance

Improve quality of sleep

What is the challenge?What is the challenge?

The challenge is to eat paleo style for 30 days

Goals of the challengeGoals of the challenge

Improve work capacity across broad time & modal domains

Improve & reset your eating habits (eat REAL food)

Be aware of the food you are eatingImprove overall health & fitness

Our commitmentOur commitment

To support you through the challengeTo assist you in achieving your fitness goalsTo answer any questions throughout the

challenge

RulesRules

Record all meals & snacks in log book Highlight any cheats A cheat is anything NOT on the okay list Must attend benchmark WODS Must be honest Must bring books for review on Feb 2 and 23 Be in contact with your partner at least twice a

week

Tips for successTips for success

Clean out your kitchen! Remove temptations

Read the book Be prepared – cook meals

in advance Be creative – find recipes

you like and share them with others

Ask questions Depend on your partner

for support

Links Links

www.paleoeating.wordpress.com www.paleoplan.com www.marksdailyapple.com www.robbwolf.com