Okay
What to Eat ?
Meats
vegetables
nuts seeds, berries,
some fruit little starch no grains, no dairy and no sugar
Vegetables (all types but stay away from corn, peas, lentils, beans and white potatoes )
So what to eay?
Every other vegetable,
Swap White potatoes for Sweet Potatoes and YAMS
Grans!
Stay away from
Flour,cereals and Rice
This includes, pasta, bread, and all that pastry stuff
So what to eat?
Swap Cereal for Banana's and coconut milk *just a suggestion
Swap Toast for Bacon and Egg's
No Dairy?
So what so what?
Swap regular milk for Almond Milk or Coconut milk
Both are very yummy :-) you can still make your shakes! just replace milk with almond milk or coconut milk
you can still make curries, just get creative, swap regular cream for coconut cream
* you are allowed 4 dairy Days iu the paleo challenge were you will not be deducted points (why, because i want you to see the difference between having milk in your diet and not having it )
No Alcohol?
Yep thats right
why? well you know why it's not good for you and don't give me this 1 red glass of wine a night crap, most of you know better
No study has actually shown red wine as the actual correlate to decreased heart decease
Are you Nuts?
Eat lots of nuts to replace your regular snacks, add in shakes, to your meals and or breakfast
*except no Peanuts
No processed foods
*for the most try to eat things that do not in a bag and don't have a label!
No Sugar?
*No honey, splenda , stevia, agave or sugar replacements, why? most of us have a sugar addiction and need to get rid of it,
However you are allowed Honey and raw cocoa powder on 4 Days of the Paleo challenge where you will not be deducted any points
So what does a Paleo week look like?
Monday
Break Fast
Bacon and Egg's
Snack
Almonds
Lunch
Tuna salad *tomatoes and letuce, with lemon and a pinch of salt as dressing
Snack
Cherries
Dinner
Steaks , Egg's and Sweet potato
Tuesday
Paleo cereal
(almonds, mademias, coconut milk, cinnamon, and berries)
Snack
Cheery tomatoes
Lunch
Chicken tigh's with avocado and wrapped in lettuce
Snack
Boiled Egg
Dinner
Salmon
with Celery sticks and carrots
Wendesday's
Breakfasts
Almond Milk and Banana
Snack
cashews
Lunch
Ommelete
(Egg , spinach, and spring onions )
Snack
half avocado
Dinner
BBQ meats plus cabbage salad
I am a very lazy eater and these are all meal's that I have managed in the Past I hope this gives you an idea to realize that it doesn't have to be Hard to follow Paleo
What else can i do to improve my health and nutrition?
Sleep 7-8 hours Every night
Stay away from Sugars on your 1 Cheat night
Make sure to stay hydrated well throughout your challenge, big glasses of water between all your meals
Make sure to fuel yourself well after training CrossFit
so Make sure to eat some fruits or almond milk or coconut milk
Do the Endurance WOD's that I list below there are extra points for doing them :-)
5 K Run
or anything above 5 K's
4 K Row or Anything above 4K's
500 Single skips
300 DOuble Under's
100 Burpee's for Time
Angie
100 pull ups (jumping pull ups, ring rows for those of you who need to scale)
100 Push Ups *on knees for scaling
100 sit ups
100 Squats
There will be more open gym times to do these Wods
4 minute Tabata On the Airdyne ( I am happy to coach you through it)
12 minute tabata Squats
12 minute Tabata Push Ups
12 minute Tabata sit ups
12 minute tabata Pull Ups (only for advanced athletes , other wise your arms will be gone for a long while
12 minute tabata Burpee's
What else should I know?
That there is 1 Cheat day allowed in the whole month (30 Days)
That there are 4 days where you are allowed dairy and honey
Good Luck all questions Please send to
Raul@crossfitdownunder.com
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