Nutrition Challenge 10/1/12

No more of these!

To ensure success with the nutrition challenge I would like to post some information regarding the diets we are advocating for this challenge.

Please keep in mind that the best results will be the individuals that choose both diets with no cheats.  We understand, however, that life gets in the way so we ask that you at least try and do the best you can.

Here is a quick run down of what the Paleo Diet is:

In a nutshell, to eat “Paleo” means to eat foods that a caveman would eat.  This doesn’t mean to throw away your microwaves and refrigerators and “hunt and gather” your food.  Let’s look at it in a much simpler way that fits our “modern” times.  Eat food that is non processed (or very minimally processed).  Stay away from foods that requires a lot of processing to be edible.

Let’s make an easy list:

Eat:

Meat  - Beef, Chicken, Fish, Pork – Preferably Free-Range, Grass-Fed or try to eat as lean cuts as you can

Eggs

Veggies – Yes.  The more colorful, the better.

Starches – Yams, Sweet Potatoes.

Fruit – Yes.  Variety is key.  (However, if you would like to see weightloss, then cut down on your fruit intake)

Nuts/Seeds – Any and all except Peanuts and Cashews (these are legumes).

Oils – Coconut Oil, Olive Oil (as a dressing if it is not used with cooking) , Avocado Oil, Almond Oil

(Only cook with coconut oil, or other saturated fat.  A small amount of bacon grease from nitrate free bacon can be a good cooking oil)

Do not eat:

Grain – Oats, Wheat, Rye, Sorghum, Corn, Rice

Dairy – Milk, Cheese

Legumes – Beans, Peas, Peanuts

Oils – Others not listed above.

Putting it all together:

Every meal you eat on this diet should consist of a protein, carbohydrate, and fat source.  All meats and eggs are excellent sources of proteins, and fruits/veggies are excellent sources of carbohydrates.  Nuts, oils, and avocados are excellent fat sources.

Here is an example of a day  on paleo:

Breakfast:

2 Eggs with chicken, spinach, and peppers cooked in coconut oil. Maybe some fruit (some diets recommend to not each fruit in the morning).  Coffee.

Lunch:

Salad – Lettuce with broccoli, pecans, and tuna.  Some fruit.

Dinner:

Steak.  Brussel Sprouts with a little olive oil and salt and pepper. Some sweet potato.

Pre-Workout:

Chicken and avocado. (protein and fat, about half the amount you would eat at a meal)

Post-Workout:

Chicken and Sweet Potato. (protein and carb, about half the amount you would eat at a meal)

Recipes:

A few recipes from Whittney: