Day 19 or our Paleo Challenge

Today 1/22 you will post your points from 1/21.

Fitness Challenge

Today you will perform As Many Push ups As Possible today Day 19 and  post your reps by midnight tonight.

Click HERE to see what counts as a proper push up. This style of push up counts as one (1) rep. no sagging of the knees, hips, or torso. Be honest about your good work.

The modification for this exercise is going to your knees. For every 3 modified push ups you count as (1) rep. All the same standards apply.

Don’t get sloppy. work on form and technique. Good Luck!

Day 18 of our Paleo Challenge

Welcome to Day 18 of your 30 day Paleo Challenge. Today January 21st you will record your points from 1/20/16 by Midnight. (As a reminder I will not except posts after Midnight) 

Tell us how many ounces of water you drank yesterday.

15 reasons to start your day with lemon water READ ON

If you are eating Lara Bars - skip them....give these a try? Raw Coconut, Orange and Date Bars with Pink Himalayan Salt - by Healing Family Eats

SQUATS!!! Today you will squat 1000 times. For every 2 squats = 1 point. You will squat a 1000 times for a total of 500 points. Be sure to post your scores by midnight tonight! GOOD LUCK!

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!

Paleo Challenge Points Jan 2016 Here is your leaderboard standings

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.

Day 15 of our Paleo Challenge

Today January 18th, is Day 15 of our Paleo Challenge.

This is where you will post your points from January 17th. Only post points that are earned or left.

Please post in the comments box how many hours of sleep you got last night.

Does anyone not have access to a jump rope?

Need an easy soup idea? - I love any variation of this soup it is so quick and simple and so tasty

Try my recipe for Chicken, Sweet Potato and Kale Stew. It’s one of my favorite ways to eat turmeric.

Ingredients:

• 1 large onion, diced
• 1 tbsp olive oil
• 4 (4-6 ounce) chicken breasts, cut into 1-inch pieces
• 3 celery stalks, diced
• 3 carrots, diced
• 2 tsp ground cumin
• 1 tbsp smoked paprika (this stuff is so addictive, I love it!)
• 1 tbsp ground turmeric
• 2 tsp sea salt
• 1 tsp freshly ground black pepper
• 5 garlic cloves, minced. (Remove the green stem. It will taste better. Read how and why HERE)
• 3 cups sweet potatoes, peeled and cut into 1-inch pieces
• 8 cups organic vegetable chicken broth
• 4 cups dinosaur or regular kale, washed, stemmed and torn into pieces
• 1 lemon, juiced
• optional salt and pepper to taste

Read more about this recipe here

This is your chance!!!! New Challenge IF and ONLY IF you have a score of 1,300 points or less you are illegible  for this burpee challenge. IF you are a challenger that has 1,300 points or less you will post your burpee reps before MIDNIGHT tonight 1/18. Good Luck!

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...

Day 13 of our Paleo Challenge

Paleo Challenge Points Jan 2016 Today is Day 13 January 16th of your Paleo Challenge. Today you post points from yesterday 1/15/16

Lets talk about nuts. Can you do your Paleo Challenge with out them?  "I’m sorry to suggest that these incredibly convenient packages of yummy goodness are not the best choice. Did you know that 18 almonds has 168 calories? And about 15 cashews has 165 calories! If you are trying to drop a few L.B.s you might want to rethink your intake of nuts.

If you have health issues that clearly indicate complete avoidance of nuts (like an allergy, sensitivity, unresolved inflammation, leaky gut and/or autoimmune disease), there isn’t a reason to omit them altogether.  Consider nuts an emergency snack food, a special treat, and a lovely way to make salads and veggie dishes a little tastier". Read more here Soaking your nuts are a must in my opinion Read why

I know I hear you saying but I don't have any sensitivities or autoimmune disease. Lets be clear what those definitions mean.

Sensitivities can be defined as waking up with a stuffy nose, seasonal allergies, dry skin, acne, joint pain, headaches, ill health (your sick) You have to remembers your immune system starts in the gut and if you have some issues that you are trying to avoid well....

Inflammation can be defined as FAT! you are trying to lose weight, get rid of the blotted stomach, heart burn, constipation, diarrhea. You get the drift.

Do you take thyroid meds? Then you have an autoimmune issue.

Calories in food and drinks http://www.calories-in-foods.com/

Day 12 of our Paleo Challenge

Today is Day 12 of your Paleo Challenge you will post points from January 14th. Congratulations on your  situps!

“Think of Paleo as a template, not a rigid prescription.  There’s no one size fits all approach,”

Chris Kresser.

Food For Thought:

• Do not try to re-create baked goods, junk foods, or treats with “approved” ingredients. Continuing to eat your old, unhealthy foods made with Paleo ingredients is totally missing the point, and will tank your results faster than you can say “Paleo Pop-Tarts.” Remember, these are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, regardless of the ingredients.
• A good rule: You are not allowed to step on the scale or take any body measurements for the duration of the program. This is about so much more than just weight loss, and to focus on your body composition means you’ll miss out on the most dramatic and lifelong benefits this plan has to offer. So, no weighing yourself, analyzing body fat or taking comparative measurements during your Challenge. (We do encourage you to weigh yourself before and after, however, so you can see one of the more tangible results of your efforts when your program is over.)
• You never, ever, ever have to eat anything you don’t want to eat. You’re all big boys and girls. Toughen up. Learn to say no (or make your mom proud and say, “No, thank you”). Learn to stick up for yourself. Just because it’s your sister’s birthday, or your best friend’s wedding, or your company picnic does not mean you have to eat anything. It’s always a choice, and we would hope that you stopped succumbing to peer pressure in 7th grade.
• This does require a bit of effort. Grocery shopping, meal planning, dining out, explaining the program to friends and family, and dealing with stress will all prove challenging at some point during your program. We’ve given you all the tools, guidelines and resources you’ll need, but take responsibility for your own plan. Improved health, fitness, and quality of life doesn’t happen automatically just because you’re now taking a pass on bread.

These Thoughts are adopted from Whole30 Program.

Please take the time to download and read later if you must this great article Top 5 Road Blocks of the Paleo Movement

A side note and my opinion:

1. Peanuts are not allowed on the Paleo Plan. They are a legume. The most common culprits of food sensitivities are Gluten. Grains (with or without gluten) Dairy. Soy. Legumes. Fructose. Nuts and Seeds. Nightshades. Natural Food Chemicals. Artificial Food Chemicals. Yeast. Alcohol.

2. Quinoa: is a Pseudo-Grain. It is grown like wheat and picked and processed like wheat. You ingest the seeds. Psuedo grains do not contain the same potentially problematic protein for people with sensitivities, they contain other forms of gluten and other hard-to-digest compounds that can irritate a damaged digestive system. Many gluten-free grains like corn and quinoa often come genetically modified. According to a 2011 study the short term effect showed levels of toxins in the blood of women who had consume these GMO products. Long term effect is unknown but there are potential health risks that could effect you. And further more it is not allowed during this challenge. :)

3. If you are craving something sweet. Eat Raisins. Frozen Blended Banana. Frozen berries. Frozen Grapes. You get the drift.

4. Eat more variety. And for pete sakes start your morning off with some protein!!

5. DON'T Eat Fruit alone!

6. EAT MORE!

7. EAT LESS Packaged foods and blended foods. Try to eat food in their whole form, when possible.

8. Turn OFF your electronics. Seriously what can you do past 9 pm from the internet and facebook?? Go to Bed!

Day 11 of our Paleo Challenge

Welcome to Day 11 of your 30 day Paleo Challenge. Today January 14th you will record your points from 1/13/16 by Midnight. (As a reminder I will not except posts after Midnight)

I always learn something new from each challenge I do -  and we are only one week and a few days into this challenge and I realized I don't know all of your goals or why you wanted to join this challenge - so if you would be so kind and comment below with your goals and what you'd like to get from your 30 day journey, that would help me further support you along the way.

AND

It just so happens that I received an email today -- perfect timing -- "Three steps to achieve any goal"

Step #1 - A Defined Goal

Okay, before you say this is a "duh", know that most people never actually even get to this step.

Yup, that's right - Step #1 and most people have already quit. Are you still reading? Good, you're not most people.

The TRUTH is that most people are TOO SCARED to actually say their goals out loud.

Most people are embarrassed, or they think they'll fail, or just plain worried about looking stupid.

If you want to achieve anything, you have to be willing to SAY it and BELIEVE it out loud.

 

Step #2 – A Plan

If you're serious about achieving any goal, you need a plan, a blueprint, a method of how you plan to get there.

"Winging it", isn't gonna cut it.

Admittedly, I'm a fan of winging it. It was my mode of operation for a good 25 years of my life. I rationalized it as being "freeing" rather than what it really was - a lack of discipline.

Now don't get me wrong, there's something awesome about adventuring sometimes without a plan (one of my favorite things), but when it comes to goal completion, you MUST have a plan, a blueprint, A METHOD, for achieving exactly what you want to achieve.

No exception.

No one has ever become successful without some sort of plan.

Whether it's business, finances, or life.

Sure, people have accidentally won the lottery without planning, but they've also accidentally had kids :)

SUCCESS does not happen by accident. Getting your health back does not happen by accident.

As they say, "Failing to plan is planning to fail."

 

Step #3 – Execution & Discipline

You know what's the hardest part about this whole healthy lifestyle thing?

STICKING WITH IT!

That's why I ask anyone who is serious about it two questions:

• How bad do you want it?
• What are you willing to give up for your goal?

Most people DO NOT ask both questions. They simply talk about what they want without talking about what they're willing to do for the thing they want.

And lets be real...SOMETIMES IT TOUGH! It's real tough! So how do you react when it gets hard?

Remember, one day at a time. You don't have to fight the next years battle in one day. You just need to fight today's battle.

One day at a TIME

Joel from Ultimate Paleo Guide

 

I can help you finish this challenge with success, but ONLY YOU can decide to keep going when it gets tough. I can't promise it's easy, but it IS worth it. Remember - life is short. Don't let it go by wondering "what if?"

Make this life worth it. It's the only one you got.

You have a new challenge today - how many sit ups can you do in your awaking hours? Click on the link to see what deems as a counted rep, if you don't have a abmat pad no worries you can use a pillow or rolled up towel. Post your sit up reps by MIDNIGHT!! tonight JANUARY 14TH. Good Luck!

Day 10 of our Paleo Challenge

Today is Day 10 of our Paleo Challenge.

This is where you will post your points from January 12th. Only post points that are earned or left. Please tell us how many ounces of water you drank yesterday - record your ounces under the letter 'C' Post your points in this order:

N=

E=

J=

C=

10 Paleo Tips for When the Going Gets Tough

Great write up worth reading - click on the picture or link above.