crossfit chilliwack nutrition workshop & challenge january 2011
TRANSCRIPT
CrossFit ChilliwackCrossFit Chilliwack
Nutrition Workshop & Challenge
January 2011
CrossFit PyramidCrossFit Pyramid
Nutrition is the foundation of fitness & health
What is the Paleo Diet?What is the Paleo Diet?
Real foodFood readily found prior to agricultureLean cuts of meat, vegetables, some fruit,
little starch, no sugar, nuts & seedsNot a diet, the way our bodies are designed
to eat
The “meat” of the diet – the The “meat” of the diet – the three macronutrientsthree macronutrients
PROTEIN Lean beef, trimmed of all visible fat Flank steak/top sirloin Extra lean hamburger Lean poultry (chicken breast, turkey breast – no
skin) Eggs Game meat (elk, bison, moose) Fresh fish/shellfish
AVOIDAVOID
Whey proteinBaconChicken & turkey legs/wings/thighsFatty cuts of beef/porkT-bone steaks
CarbsCarbs
Fruits (restrict these if you are overweight or considered unhealthy)
Vegetables
EXCEPT – corn, peas & beans (legumes), starchy tubers like potatoes, yams, & sweet potatoes
FatsFats
Nuts – almonds, brazil nuts, cashews, hazelnuts, filberts, macadamia, pecans, pine, pistachios, walnuts
Seeds – pumpkin, sesame, sunflower
Oils (use in moderation – 4 tbs or less a day if weight loss is of primary importance) olive, avocado, walnut, flaxseed, canola
Things to avoidThings to avoid
Sugar (careful, this hides in everything – check labels especially on salad dressings & prepackaged seasonings)
Cereal grains (any & all) – includes barley, corn, oats, rice, rye, wheat
Deli meat Canned meat
Dairy and all processed foods that contain dairy (cheese, yogurt, etc.)
Cereal grainlike seeds like buckwheat & quinoa
Legumes (including peanuts)
Soybeans & all soybean products
Things to have in moderationThings to have in moderation
One per day Coffee Tea Alcohol Dried fruit
SupplementsSupplements
Omega 3 Vitamin D Magnesium
SLEEP Try to get 8 hours Make room dark, no light Don’t engage in
stimulating activity prior to going to sleep (tv, video games, loud music)
Why go Paleo?Why go Paleo?
Lose weight Increase lean body mass Improve immune system
function Decrease resting heart rate Improve skin Reduce chance of cardiac
disease
Improve blood pressure Reduces chance of type 2
diabetes & can reverse this disease among others
Increase athletic performance
Improve quality of sleep
What is the challenge?What is the challenge?
The challenge is to eat paleo style for 30 days
Goals of the challengeGoals of the challenge
Improve work capacity across broad time & modal domains
Improve & reset your eating habits (eat REAL food)
Be aware of the food you are eatingImprove overall health & fitness
Our commitmentOur commitment
To support you through the challengeTo assist you in achieving your fitness goalsTo answer any questions throughout the
challenge
RulesRules
Record all meals & snacks in log book Highlight any cheats A cheat is anything NOT on the okay list Must attend benchmark WODS Must be honest Must bring books for review on Feb 2 and 23 Be in contact with your partner at least twice a
week
Tips for successTips for success
Clean out your kitchen! Remove temptations
Read the book Be prepared – cook meals
in advance Be creative – find recipes
you like and share them with others
Ask questions Depend on your partner
for support
Links Links
www.paleoeating.wordpress.com www.paleoplan.com www.marksdailyapple.com www.robbwolf.com