Lifestyle Challenge!

Two-part Challenge

• First half of the challenge is Paleo!

• We are concerned about quality!

• Second half has Zone layered on!

• Concerned with quantity!

• Throughout the challenge - lifestyle habits

The Paleo Pyramid

Zone Proportions

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!

• 3g/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!

• Lifestyle Challenge FB group

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

Dark Chocolate

• 2 squares/day!

• 70% or more!

• Carob/cocoa powder

The Challenge

The Gritty Stuff

• Start - October 14, 2014 !

• End - February 17, 2015!

• Benchmarks (before October 14)!

• Journaling (Only Cheats!)

Points (part 1)

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 AND 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

Points (part 2)

Food Points (Paleo)"2 Points = Perfect Day or a tiny slip"1 Point = A portion of a meal was not Paleo…having a roll or beer with dinner "0 Points = A whole meal was not Paleo…beer with dinner AND pizza"Food Points (Zone) 2 Points = Met all Zone blocks"1 Point = Were over/under by 1 block"0 Points = Were over/under by 2 or more blocks"Additional Points Same as first part

Scoring

• Maintain 80% adherence at 18th week!

• Need 711 points!

• 889 possible points

Other Questions?