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30 Day Paleo Challenge

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Day 17 of our Paleo Challenge

Today is day 17 - 1/20/16. Congratulations you are almost there! Today you will post points from Tuesday January 19th.

Here is a great article on How to Stay Paleo when you are tired and stressed out. 

Breakfast on the Run? There are some choices here that you can do as breakfast, lunch, snacks, and dinner. Great article for posting to your favorites!

How to eat out Gluten Free

Ready for a challenge? Today you will Lunge! You will lunge for 1000 steps.  You earn 500 points for this challenge. Post your 1000 lunge steps for a total of 500 lunges before MIDNIGHT tonight. To Count your lunges - start with the right leg and then the left leg = 1 lunge. They do not need to be weighted like in the picture.

GOOD LUCK!

lunges-with-weights

 

 

 

 

Paleo Challenge Points Jan 2016 Here is your leaderboard standings

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Day 16 of our Paleo Challenge

Today is day 16 of your 30 day paleo challenge. Be sure to post your points from yesterday January 18th.

How much protein does your body need? Popular dietary recommendations advise 0.7 and 0.9 grams per pound of body weight (1.5 and 2.0 grams per kilograms)

Your body weight ___________lbs   Multiply by 0.7 = ________ your daily minimum protein in grams

Your body weight ___________lbs Multiply by 0.9 = _________ your daily maximum protein in grams

1 ounce of scale weight Meat, poultry, fish, and seafood = 6-9 grams

1 large to jumbo egg = 6 - 8 grams

1 ounce of nuts = 2 - 6 grams

2 tbsp nut butter = 2 - 6 grams

So a review on your nutrition plan for protein: some of you are just not eating enough animal proteins. (a) porkchop (a) drumstick/thigh (a) piece of tilapia  IS not enough protein in one meal.

Fruits: Dr. Cordain’s original recommendation to eat fresh fruits as your appetite dictates still holds for most people. However, if you are very much overweight or are insulin resistant, he recommends that you initially limit high sugar fruits (grapes, bananas, mangos, sweet cherries, apples, pineapples, pears and kiwi fruit) from your diet until your weight starts to normalize and your health improves. Try to include more vegetables in lieu of the high-sugar fruit. As per his previous recommendations, dried fruits contain excessive sugar, and from the table below, you can see they more closely resemble commercial candy than their fresh counterparts. Note that some fruits (avocados, lemons, and limes) are very low in total sugar and should not be restricted.

So a review on your nutrition plan for fruits: MOST all of US are eating way to many servings of fruits. Including raisins, banana chips, dates, figs, bars, and smoothies. Your body will be okay with out all that sugar. So if fat loss is your goal and for most of us it is - then cut back on your fruit intake.

 

 

How is your sleep?

Did you know that sleep can hinder your goals?!  Read more about your sleep cycle.

 

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Day 14 of our Paleo Challenge

Today is January 17th, Day 14 of our Paleo Challenge.

This is where you will post your points from January 16th. Only post points that are earned or left.

Congratulations you have made it! Two weeks down - nice work.

Do you or someone you know suffer from headaches?

Ah, headaches! They come out of nowhere and completely ruin an otherwise good day. Headaches can set you back and cause a lot of frustration. The good news is there are easy steps you can take to prevent them and stop them in their tracks.

Are there different types of headaches?

Yes, there are two types of headaches: structural and chemical.

A structural headache occurs because of your structure—something in your body that is being pulled, inflamed, or irritated. This has to do with your alignment, your muscles, or anything that is too tight or too loose. These headaches typically start with pain in the neck, spread to the back of the head and move out from there.

A chemical headache occurs from spasms of the blood vessels that line the scalp. When those blood vessels constrict, there is pain in the nerves around those vessels. Chemical headaches are more diffused in nature, especially near or around the eyes or along the temples. Read more...

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Day 5

Welcome to day 5 of our paleo challenge. Today you will post points from 1/7. Here is some commentary from Dr. Jillian from metaboliceffect.com

There are several common digestive health misconceptions and misunderstandings, and I will do my best to clear the air about them. These chew on the edges of my mind like that feeling you get from drinking a frozen green smoothie on a really chilly day.
1. That the right combo of foods is 100% of the solution: This issue has a couple of different branches. Before I begin, let me say that the healing power of food is unquestionable. However, not all gastrointestinal issues have a nutritional origin OR nutritional cure. Nutrition should always be used to hasten cure and eradication of symptoms, but nutrition alone is not going to kill a pathogenic infection or heal leaky gut. In my experience, at least, that is not the case. Are there instances where just nutrition can cure? Absolutely. Often, however, other measures are required - lifestyle changes, vitamins, minerals, herbs, enzymes, probiotics, supplements and even medications. Nutrition can do a lot, but it cannot do it all, all of the time.
Next is the concept that if we avoid every food item that has shown to potentially be a problem, that we shall be good. We end up eating ourselves into a box and more than a little neurotic when we take on the idea that we must avoid all gluten, dairy, nightshades, FODMAPs, histamine containing foods, carrageenan, soy, corn, grains, guar gum, cassava, magnesium stearate and any other item that people can react to. 
I've written before about the slippery slope that is taking what is true for the few and generalizing to the many. Not only is it impractical to be overly restrictive when you don't have to be, the truth is that unless you have a sensitivity to a food, you can tolerate a wide variety of things in small to moderate amounts.
That's the way us humans are built. We are flexible. We can deal with a whole lot of less-than-perfect.
2. That juicing and salads are the epitome of GI health: I pin this one on social media. I am here to tell you, loves, that if you've got chronic digestive complaints, dysbiosis, IBS or IBD, you want to run screaming from anyone who tells you to go on a juice fast. Salads, raw and cold, for those with the above complaints will be less helpful and comfortable than helpful. Cold, raw foods are not easier to digest or absorb than warm, cooked ones, no matter what guru says it.
3. That yeast grow in an acidic environment: Yeast overgrowth is perpetuated by a HIGH pH environment, a more alkaline one. Cases of candida overgrowth or SIBO with a yeast component are often contributed to by high stomach pH. The appropriate pH of the stomach is low -  1 or 2. A strongly acidic stomach not only is healthy, it is part of your defense and helps keep the rest of the GI tract at an appropriate pH. Acid kills yeast and creates an inhospitable environment for it. Repleting digestive fire is one of the first orders of business when dealing with yeast overgrowth.

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Paleo Challenge Rules

CLICK HERE TO READ OUR Paleo Challenge Flyer

CLICK HERE TO REGISTER 

CHALLENGE DAY 1: Preliminary

This is the day during which you measure, take a photo, and record exactly where you are at the start of the challenge.

1. Get Body Measurement - circumferential measurements in inches. Do all measurements on bare skin, and make sure that the tape fits snugly but does not compress the skin and underlying tissue. Take all measurements three times and report the average. The Picture below is a general idea of where to measure your wist and hips 
measurements

For Women:  measure hips and waist. measure your height in inches without shoes For Men: measure waist. measure the circumference of your wrist. (choose your dominate hand. measure just above the wrist bone where your wrist bends)  Measure your weight in pounds. Molly: Average Hip measurement _____ inches Average waist measurement ______ inches Average height ______ inches Dan: Average waist measurement _____ inches Average wrist measurement _____ inches Average weight ______ pounds ( Measurement analysis inspired by the Zone) Pictures say a '1000 words'  This is another great way to view your performance. Your Photo should show as much skin as possible. Front View and Side View as seen here. At the end of the challenge you will email us your photos at crossfitstation@yahoo.com. front view

   side view

2. Test your current fitness level

  1. Do the official Paleo Challenge Workout

The official Paleo Challenge workout is:

  1. As many reps as possible in 5 minutes of:

3. Record your score

The last part of your Day 1 before Midnight January 4th is recording your score - on this website just follow this link  DAY ONE

 DAY 2-31:

1. Daily Entry of Points

On each day, from Day one (1 )thirty-one (31), challengers log into this site and report a score for all of their activities from the day before.

  1. Scoring is open (for the previous day) between midnight and 11:59pm (23 hours and 59 minutes).
  2. If a challenger fails to log their score within this time frame, they will receive zero (0) points for that previous day
  3. ALL SCORES ENTERED ARE FINAL. There will be no altering of scores once they have been entered.

2. Points Categories

  • Three Standard Point Categories: Nutrition, Exercise, and Lifestyle Challenges

 Nutrition

Challengers start each day with 5 nutrition points When a challenger breaks a nutrition rule, they lose a point. When a challenger has a sip of alcohol they lose all points. A loss of all 5 points, results in a zero (0) for the day When entering the nutrition score, enter the number or points KEPT out of 5

Exercise

  • Challengers start each day with zero (0) exercise points.
  • Earn two (2) points for exercising (working out) for at least 45 minutes
  • Criteria for determining "what counts as exercise":
    • This is NOT a game of doing a crazy exercise routine every day, score keeping, or judging.
    • Here it is, plain and simple: Did you intentionally spend 45+ minutes doing something that YOU would consider exercise?
    • If the answer to that question is yes, then score yourself a "YES" for that day.
    • How does the Paleo Challenge define "exercise?" Something that elevates your heart rate, helps build any of the 10 general physical skills (strength, endurance, stamina, flexibility, speed, power, balance, coordination, agility, accuracy), or gives you a chance to actively recover.
    • Active recovery must be of a duration of AT LEAST 30 minutes.
    • This means that some days players will do a regular workout – go to the gym or put on running shoes – and some days they will just move – take a light jog, do yoga, ride their bike, skate at the beach, play frisbee or soccer, go surfing, or even walk to work rather than drive.
    • It is up to each individual to determine if they exercised or not.
    • Rest Days are important. Can exercise hinder your gut health? Read here to understand more

BONUS Points

  • Players start each day with zero (0) Bonus points.
  • Earn bonus points for completing the prescribed challenge for that week
  • The challenge category rotates periodically and will include things like drinking water, sleep, exercise, mobility, etc.

Note: DAY 30 is the last day players follow the required daily check-in rules of the game. DAY 31 is the last day players enter their daily check-in score for the previous day. 3. Specific Nutrition Rules Any infraction of the specific nutrition rules costs a challenger a point. Will challengers “break the rules” and lose points during the challenge? Yes! This challenge is about choices, not perfection! Should challengers do everything they can to earn their points? Absolutely! That’s the game! CAUTION: READ YOUR LABELS    non paleo ingredients hide in the strangest places. Go Here for a helpful Shopping-List

  1. Grains or Starchy Carbohydrates

Allowed: You may consume sweet potatoes and yams. Lose 1 point per infraction of: Any grains or starches, e.g. wheat, barley, rye, starchy potatoes (white, yellow, or purple interior), rice (white or brown), bread, pasta, quinoa, corn or soy (including their oils).

  1. Sugars or Sweeteners

Lose 1 point per infraction: of any sugar or sweeteners (organic or not) e.g., honey, agave, coconut sugar, nectar, evaporated cane juice, stevia, anything ending in 'OSE' ,or artificial sweetener.

  1. Dairy

Allowed: Butter Lose 1 point per infraction: of any milk, cheese, sour cream, fermented dairy (yogurt, kefir), or other dairy products.

  1. Alcohol, Soda, Juice, WHEY

Allowed: Kombucha (unsweetened), fruit puree (i.e. apple sauce, whole fruit pureed, any fresh juices, or store bought veggie juice, lime juice, lemon juice. Unsweetened Almond Milk, Unsweetened Coconut Milk, Unsweetened Coconut Cream, Unsweetened Coffee, Unsweetened Teas Lose ALL points per ANY infraction of:  beer, wine, spirits (of ANY amount/size), soda, diet soda or fruit juice.

  1. Artificial Ingredients or Processed Foods

Allowed: Nothing Lose 1 point per infraction of: just about everything that gets put in food that you wouldn't find in your own kitchen. From guar gum to red dye #5, if it’s used to “process” food, it’ll cost a point. If you don’t know what is in a food, it is the same as eating a food that contains a not-allowed ingredient. This will cost you a point. Be smart. Plan ahead. Call restaurants. “Be that guy”.

  1. Portions Just like your workouts, the honor system is in place for all food reporting. Portions size does matter. 1 piece (or bite) of pizza counts for 1 point, 2 pieces counts for 2 points. A whole, un-sliced pizza is not one portion. The same rule applies for any drink alcohol, soda, or juice. One glass, shot, or portion counts as a total lost. So it’s clear, ANY amount of alcohol counts for a loss of ALL points, even if it’s just a sip of wine or beer.
  2. Foods like sandwiches, pizza, cake, milkshakes, frozen yogurts, etc which contain more than one forbidden ingredients only count as 1 point per violation.
  3. Do not consume carrageenan, MSG, guar gum, or sulfites. Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients.

**Most canned coconut creams and milks have hidden ingredients. Carton coconut beverages also have forbidden ingredients. Ham, Bacon, and Beef Jerky have hidden processed sugars be sure to check your labels.

  1. Do not  re-create baked goods, junk foods, or treats with “approved” ingredients. Foods that fall under this rule include pancakes, bread, tortillas, cereal, biscuits, muffins, cupcakes, cookies, pizza crust, waffles, cereal, potato chips, French fries, protein bars, ice cream, and this one recipe where eggs, date paste, and coconut milk are combined to create a thick, creamy concoction that can once again transform your undrinkable black coffee into sweet, dreamy caffeine.

*There may be other foods that you find are not psychologically healthy for your Paleo Challenge. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings. Continuing to eat your old, unhealthy foods made with – Paleo approved ingredients is totally missing the point, a pancake is still a pancake.

DAY 31:

This is the day during which you measure and record exactly where you are at the end of the challenge.

1. Get Body Measurement - circumferential measurements in inches.

2. Test your current fitness level

  1. Repeat the same workout you did at the beginning of the challenge.

3. Enter your score on this website on Day 31.

CLICK HERE TO REGISTER

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January 14th 2015 Day Three Paleo Challenge

Welcome to Day 3 of your 30 day Paleo Challenge. Today January 14th you will record your points from 1/13/15. Just a reminder - nutrition points are lost if:

Most almond milks, coconut milks, and other carton beverages have these ingredients inside.

  1. Do not consume carrageenan, MSG, guar gums, or other gums, or sulfites. Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients.

**Most canned coconut creams and milks have hidden ingredients. Carton coconut beverages also have forbidden ingredients. Ham, Bacon, and Beef Jerky have hidden processed sugars be sure to check your labels.

  1. Do not  re-create baked goods, junk foods, or treats with “approved” ingredients. Foods that fall under this rule include pancakes, bread, tortillas, cereal, biscuits, muffins, cupcakes, cookies, pizza crust, waffles, cereal, potato chips, French fries, protein bars, ice cream, and this one recipe where eggs, date paste, and coconut milk are combined to create a thick, creamy concoction that can once again transform your undrinkable black coffee into sweet, dreamy caffeine.

*There may be other foods that you find are not psychologically healthy for your Paleo Challenge. Use your best judgment with those foods that aren’t on this list, but that you suspect are not helping you change your habits or break those cravings. Continuing to eat your old, unhealthy foods made with – Paleo approved ingredients is totally missing the point, a pancake is still a pancake.

First Fitness Challenge

Burpees!!!

You have 3 days to complete as many Burpees as you can.

1/14 - 1/16 you will perform as many Burpees as you can

Post your total number of Burpees completed by midnight January 16th. Good Luck!

Demo Video

 

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