Sunday, December 30, 2012

30-Day Paleo Challenge

Post by Nicole Lavarias

We hope everyone had a fantastic Christmas holiday full of love, fun, and non-Paleo treats! The first Sigma CrossFit Christmas Party was a success! The food and company were awesome. If you missed it, there's always next year! :) Now that the holidays (read as "excuse to eat horribly") are over, Ted and I will be following a strict Paleo diet for 30 days and we are challenging you to join us! Let's all take advantage of the new year and start right! If you want to lose fat, gain muscle, and most importantly, get a better "Fran" time, then join us for the 30 Day Paleo Challenge!

The challenge will start on January 2nd and end on January 31st. This is a basic rundown on eating Paleo. I have included some websites at the end of the post to get you started on finding recipes.

As a simple explanation, the Paleo Diet is defined as eating meat, vegetables, nuts, seeds, some fruit, little starch, no sugar, and no dairy.

Foods that are allowed and encouraged:
  • Meats such as beef, steak, hamburger, or pork
  • Poultry such as chicken and turkey
  • Eggs from chickens, ducks, or geese
  • Other meats including organ meats and game meats such as venison, wild boar, or wild turkey
  • Deli meat – try to get the nitrate/nitrite free (Boars Head has neither)
  • Fish
  • Shellfish
  • Vegetables
  • Nuts (tree nuts). Peanuts are in the same family as beans and are not true nuts!
  • Seeds
  • Fruits
Foods that are allowed in moderation:
  • Oils such as olive, avocado, walnut, flaxseed, coconut and canola oils
  • Natural sweeteners – coconut crystals, honey, pure maple syrup
  • Beverages such as coffee, tea
  • Paleo sweets such as dried fruits and nuts mixed with dried and fresh fruits- make sure there is no added sugar
  • Sweet potatoes, yams
  • Protein powder
Don't do it! These are cheats!
  • Refined sweeteners – sugar cane, white sugar, brown sugar, imitation maple syrup (with high fructose corn syrup), aspartame, sucralose, Nutrasweet, Splenda, Stevia, and anything else refined or man-made
  • Other sweets – candy, sugar (raw or processed), glucose
  • Dairy foods such as butter, cheese, cream, dairy spreads, frozen yogurt, ice cream, and all processed foods made with any dairy products
  • Cereal grains – corn and all corn products, barley, millet, oats, rice and all rice products, rye, wheat and bread products including bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour
  • Cereal grain-like seeds – amaranth, buckwheat, quinoa
  • Legumes – all beans, black-eyed peas, chickpeas, lentils, peas, peanut butter, peanuts, soybeans and all soybean products, including tofu
  • Starchy vegetables – starchy tubers, cassava root, manioc, potatoes and all potato products (French fries, potato chips, etc.), tapioca pudding
  • Soft drinks and fruit juices – all sodas, canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glycemic index)
  • Alcohol – tequila and red wine are the least damaging liquor to the Paleo diet, but they are still cheats.
IMPORTANT NOTE: If your goal for this challenge is to lose weight, it is recommended that you limit the amount of fruit, honey, maple syrup, and sweet potatoes you consume. A few servings a week should be your limit.

Helpful websites:
Beginner's Guide to the Paleo Diet

The Paleo Diet Solution (good summary of Robb Wolf's The Paleo Solution)

Paleo Diet Lifestyle

Cavegirl Kitchen Recipes

Paleo Plan Recipes

You can also do a Google search for "Paleo recipes" and see thousands of other sites!

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