CrossFit No’Ala!

Real Food Challenge Rules/Guidelines

!

February 2nd - March 2nd, 2014

Real Food Challenge Rules• For 4 weeks you will eat from this phrase and nothing other than this

phrase: “Meat and vegetables, nuts and seeds, some fruit, little starch and no sugar!”

• Points will accrue for the following:

• Each day of eating strict and keeping a journal

• CrossFitting 4 days per week

• Sleeping 8 hours per night

• Before and after pictures

• Performing a before and after Benchmark WOD

Real Food Challenge Rules

• You will be scored as individuals. Points must be emailed to info@crossfitnoala.com at the end of each week. Feb 9th - Feb 16th - Feb 23rd - March 2nd

• Challenge Dates: February 2nd - March 2nd

What do I eat?Meat and vegetables, nuts and seeds, some fruit, little starch and NO SUGAR!

Acceptable Foods Protein / Meats

• Fish / seafood

• Lean beef

• Flank steak

• Top sirloin steak

• Extra-lean hamburger

• London broil

• Chuck steak

• Pork

• Pork loin

• Pork chops

• Lean poultry chicken breast

• Turkey breast

• Eggs

• Egg whites

Vegetables• Asparagus

• Bell peppers

• Black beans

• Broccoli

• Brussel sprouts

• Cabbage

• Carrots

• Cauliflower

• Chick peas

• Cucumber

• Eggplant

• Green beans

• Kale

• Kidney beans

• Mushrooms

• Onions

• All types of lettuce

• Mushrooms

• Onions

• Peppers (all kinds)

• Seaweed

• Spinach

• Squash (all kinds)

• Sweet potato

• Tomato

• Zucchini

Nuts, Seeds & Oils

• Almonds

• Hazelnuts

• Macadamia nuts

• Peanuts

• Pecans

• Pine nuts

• Pistachios

• Pumpkin seeds

• Sesame seeds

• Sunflower seeds

• Walnuts

• Olive Oils

• Olives, avocados, walnut, coconut oils

Fruits• Apple

• Banana

• Blackberries

• Cherries

• Grapefruit

• Grapes

• Kiwi

• Orange

• Pears

• Strawberries

• Mango

• Peaches

• All types of berries

Do Not Eat

• Packaged “manufactured” foods

• Sweets, candy, soda, diet soda or anything with refined, high fructose corn syrup or hydrogenated foods. Read your labels!

• Alcohol

• Stick to the OUTSIDE ISLES of the grocery store!

Breakfast Ideas• Veggie scramble - (saute in coconut oil) peppers,

onions, garlic, mushrooms. Add eggs and scramble once veggies are done.

• Eggs (2-4), bacon, avocado and one whole orange.

• Chopped fruit (apples, strawberries, bananas, berries, etc) Handful of nuts. Eggs (2-4) or bacon.

• Call Jack-O-Lantern Farms for some awesome fresh local produce options as well as meat/egg options. (256) 386-2335

Lunch Ideas• 4-6 oz. of meat, a HUGE salad with olive oil based dressing

and some guacamole.

• Meat with a sweet potato with olive oil or REAL butter.

• 3 or 4 grilled chicken tenders, green beans, an apple with some almond butter.

• Smoked salmon, diced veggies (zucchini, celery and spinach) with olive or coconut oil.

• Have a PLAN FOR THE WEEK. Don’t fail because you were unprepared.

Dinner Ideas

• By now you should be getting the idea. Meat + Vegetables + a little fruit, some good fats and a little starch with no sugar.

• Need more ideas? Google “primal food recipes”. Although some of these recipes may leave some of these items out, like peanut butter, there are some helpful websites out there that can show you how easy it is to eat “real” food.

What about Snacks?

• In general you want to have some PROTEIN, CARBS (fruit and veggies), and a source of HEALTHY FAT with each snack and meal but there’s nothing wrong with eating an apple and a handful of nuts.

• REMEMBER, the purpose of this challenge is to eat REAL food and not to go hungry so EAT UP!

PRIZES!!!

• 1st and 2nd Place Prizes will be awarded to a MALE and FEMALE winner!