Nutrition Challenge Brief: $30 buy-in and it will run from February 17 - March 31, 2018. Prizing will be given for the most points over the 6 weeks. 1st, 2nd, and 3rd place!
After running a number of different challenges, from cleanses to Whole30 to Paleo or zone, we have decided to take a page out of CFNE’s books and do a different kind of nutrition challenge. This challenge really just focuses on our (and CrossFit’s) philosophy on food – Eat real food, not too much, mostly plants.
We have also experimented a lot with weighing, measuring and logging food. This challenge won’t require you to do that. How is that even possible?! Well, each of you will get a ‘portion’ container. Each section represents, Protein, carbs, and veggies. You cannot go over the portion size for protein or carbs, but cannot go under on veggies.
If you are a human that weighs under 165 pounds, you can eat 3 containers, and if you weigh over 165 pounds, you get 4 containers.
You will get points every day for adhering to the rules of this challenge. There are a possible 4 points to be had on any given day. The points will be given out as follows:
1 point = For eating REAL FOOD – Real food doesn’t come in a container or have a food label or shelf life. Real food was once alive. If it has a shelf-life, is and edible, food-like substance – NOT real food. This includes protein powders and bars*
1 point = Not eating TOO MUCH – If you stick to the 3-4 meals/day that you are allocated, you will get a point.
1 point = Eating mostly plants – your plate should be covered mostly in vegetables and then protein and starch added to the plate. You must eat the minimum requirement of veggies, but can eat as much spinach as you likeJ
1 point = Getting enough sleep – this means that you got a minimum of 7 hours of sleep! Adults require between 7&9 hours of sleep for optimal health. Sleep is more important than your exercise.
How do we track our points? You will be required to track your points. At the end of each week, you will need to report your number (numbers will be tallied each Monday for the previous week). There will be a spreadsheet at the gym where you can input your numbers. In order to be eligible for prizing, your numbers must be in (plus we will update our leaderboard for everyone to see).
How do we track our progress?
Everyone is different and unique. Some like to measure on the scale, some like to use a measuring tape or just how clothes fit. Others like to track performance. Please feel free to weigh in at the gym and take measurements. You can also use a benchmark WOD to track. I want you to find the measure that is most meaningful to you. You can keep it private or you can share your ‘wins’ at the end of the challenge.
So often, we want to ‘dial in’ our nutrition and we think that we are really on-track, but maybe we are letting in a little too much sugar, or a drink or 2 on the weekends. 6 weeks is a great amount of time to really see some changes in your body. Let’s have fun with it.
OTHER RULES:
- No sweeteners, including honey and agave, stevia or other sweeteners (natural or not)
- Fruit counts as a starch or towards your carb measurement
- Bacon is NOT meat – it is a fat
- You can have up to 2 TBSP of whole cream per day
- You can have up to 1 cup of unsweetened almond milk per day
- You can chew up to 2 pieces of gum per day
- No vegetable or canola oils
- No Alcohol
What goes in my container?
Protein
Lean cuts of meat and wild caught fish are best. Eggs count as a protein.
Carbs
You want to choose the most nutrient dense options that you can. Good sources include, sweet potatoes, fruit, and squash
Vegetables
To keep it simple, if it’s a vegetable, eat it. Diversify what’s on your plate from meal to meal so that you don’t get bored. Some examples are: Spinach, broccoli, cucumber, carrots, peppers, mushrooms, kale, tomatoes, green beans…you get the idea.
Fats
You want to choose healthy fats, nuts, seeds, avocado oil, coconut oil, olive oil, etc. These are a thumb sized amount per serving and you use your fats in the cooking process, salad dressings etc.
What about my COFFEE?!
Coffee is fine, just no sugar or sweeteners and up to 2 tbsp. of whole fat cream per day. You can use your unsweetened almond milk here too.
If you have any questions at all, please feel free to talk to Rebecca or send an email to: Rebecca@crossfitreebok306.com.
Your measuring plate is a guide, you don’t have to eat every meal out of it. Measure in it and put it on a plate or another container.
Lastly, have fun with it! Let’s do this 306:)