Paleo Challenge
1st Annual CFSB Paleo Challengers:
Big Ryan, Lil Ryan, Sean, Matty, Kellie, Kristi, Mike, Bryan, Dave, Kerry, Arbel, Tad, Allyson, Nicole, Slaughter, Tonto, and Dana
Join The Challenge!
If you haven’t joined yet and want to, there’s still time. The more time you have, the better chances of winning, but better late than never. Email remy@crossfitsouthbay.com if you haven’t joined yet.
Materials
- Week 1 Email – Welcome & Instructions
- Logs: Excel (download), Google Doc (save your own version), or PDF (download, print)
Paleo Meal Guidelines:
- All of the lean meat, fish, seafood, eggs you can eat (for fish/seafood, please review this, especially women)
- All of the non starchy vegetables you can eat (sweet potatoes are paleo, not white, but eat them in small amounts); especially kale, collard greens, broccoli, asparagus, brussel sprouts, spinach, chards
- Little starchy vegetables
- Some fruit
- Moderate healthy fats (high quality olive oil, grapeseed oil, coconut oil, mac nut oil, hemp seed oil)
- Moderate nuts and seeds (best: walnut, mac nut, brazil nut, almonds)
- No grains, breads, cereals, rice
- No legumes (beans, soy beans and peanuts are legumes)
- No dairy products (eggs are meat)*
- No processed foods (make it yourself!)
- No sugars. Agave, organic honey, molasses, etc. are all sugars and cause an insulin response.
- No artificial sweeteners. These are not food and have been shown to cause an insulin response.
- Try to add very little or no salt to your food
*PWO meal use of milk is an exception for those with mass gain goals, but I do not recommend this if you haven’t experimented with it before.
Resources
Recipes
- There are many delicious recipes in each nutrition post (link to tags for “Recipes”)
- Check out the Resources Page
- Catalyst Athletics Performance Menu Archives
CFSB Nutrition 101
- Next Nutrition 101 Seminar: Sat 2/13 — details
- For the seminar PPT, email Remy
Zone
- Lean mass/body fat/Zone Blocks calculator
- Block list (not completely paleo, but a good list)
- The Zone Skinner from Robb Wolf for subbing out CHO blocks and subbing in Fat blocks to lean out, maintain energy levels and lean mass
- Zone Block calculator – an Excel spreadsheet for quick calculations of paleo foods
Meal planning & shopping
- Robb Wolf’s Paleo Beginner’s Shopping Guide
- Post-beginners shopping tips: Find locally grown produce and grass-fed meat/eggs at south bay farmer’s markets — see Resources page
- Meat/Eggs: Whole Foods “organic” = grass-fed; “natural” = corn-fed; Trader Joe’s carries some grass-fed meat. Order from Gourmet On Wheels for weekly pickup at south bay farmers markets.
- Fish: Some fish should not be eaten by children or women, or in small amounts for men due to toxin/heavy metal content. Use this pocket-sized guide for the West Coast or download the iPhone app from Monterey Bay Aquarium.
- Bison: Get your bison ‘grass-fed’ from farmer’s markets/Whole Foods/Trader Joe’s. Beware: labeling laws permit the “Bison” label with the addition of up to 49% beef (usually grain/corn-fed) for ground. Support local grass-fed farmers: Lindner Bison
- Cooking:
- Dinners & Lunches — On every third day: make enough for the next day at lunch, plus prep the next day’s dinner
- Breakfasts – On every third day: also make scramble kits and quiches
- Scramble kits: on cooking days, chop extra veggies and add herbs and set aside in jars/tupperware for quick scrambles
- Quiches: on cooking days, chop extra veggies/herbs, and/or cook extra meat. Whisk in to ~15+ eggs, pour into casserole dish and bake 25-30min, refrigerate and enjoy for several days. Top with avocado/paleo salsa.
- Eating out: ask the chef to make you something tasty with meat and a vegetables
- Seafood & sushi: a whole lot of sushi out there is not safe to eat, especially for women. Use this pocket-sized guide for the West Coast or download the iPhone app from Monterey Bay Aquarium.
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