Earn a FREE Month Membership: Paleo Challenge Begins February 4th!
Here is the challenge:
For 30 days try not to eat sugar, alcohol, gluten, dairy, legumes or grains. If you choose to accept this challenge, please log your meals and/or points into the comments sections of this post for 30 straight days without missing a day.
If you complete the challenge you will receive a chance to win one free month of membership and everyone that finishes gets a free Paleo Challenge T-Shirt!
LOG POINTS and MEALS on our Paleo Challenge Log Page
Here’s an example of a daily log:
Breakfast: 1 egg, 1 turkey sausage and blk coffee
Snack: Latte, apple slices
Lunch: Chicken soup (no noodle) and brocolli crunch (cashews, raisins, onions) and sparkle strawberry water
Dinner: 2 small chicken peices over salad, canned peaches (no added sugar), and couple cheese slices
Here’s how the points system works:
- You have the potential to earn 11 points every day
- You will start each day with 5 points. These are yours to keep if you abide by your nutrition rules. Each time you break the rules, you will subtract 1 point from your 5. That means that every day you will enter anywhere from a 0 to 5 for your nutrition on this blog post page.
- You can also earn 2 points every day for working out (at least 10 minutes), 2 points for stretching (for at least 10 minutes), and 1 point for taking a supplement of your choice. That means that every day you will enter anywhere from a 0 to 2 for your stretching on this blog post page.
- Finally, you will have the chance to earn 1 point each day in lifestyle practices like consistency, sleep, water, and mindfulness. That means that every day you will enter anywhere from a 0 to 1 for your lifestyle on this blog post page.
What Can I eat?
At Each Meal Eat:
-Lean Source of Protein
-Lots of Veggies
Paleo is more about Quality
-Eat all the Lean Meat, Fish, Seafood, Eggs you want
-Eat all the non starchy Vegetables you want
-Pleanty of Fruit
-Moderate Healthy Fats
-Moderate nuts & seeds
-No Grains or Cereal
-No Dairy Products
-No Processed Foods
-No Artificial Sweeteners. These are not food!
MEATS: Many kinds of meat will work for you
Guidelines: Animals including fish, raised in commercial farms are not healthy
- Grass fed Beef
- USDA Certified Organic Meat
- Wild Fish
- Locally Raised Animals
-If you can’t do any of these, eat the leanest cuts you can& trim visible fat
Fat from healthy fish, birds and animals is good for you. Eating the fat of unhealthy creatures is not
-Eggs are good but they need to be from healthy birds allowed to forage & run around
-Wild Game are excellent choices if you can get them
Time to get creative. Non starchy vegetables should be a big part of each meal. Virtually all vegetables offer excellent nutritional value.
– When possible choose organic, locally grown vegetables that are in season. Each of these factors will improve nutritional value.
– Experiment with sautéing, roasting and grilling your veggies. Try different recipes and different ethnic foods. Learn to use herbs and spices. This stuff should taste good!
– Peppers, squashes, eggplant, garlic, leeks, onions broccoli, cauliflower, avocado, carrots, green, cabbage, celery, kale, dandelion (yes! dandelion) spinach, tomatoes, radish, parsnips, mushrooms….
– Avoid starchy vegetable – potatoes, etc. If you must eat starch (it happens) try yams and sweet potatoes.
– Avoid legumes. Peanuts, beans, peas, lentils and soybeans should be avoided.
A paleo diet allows and encourages lots of fruit consumption. There are a few issues with fruit consumption though. We need to consider how the fruit was grown as well as the type of fruit to evaluate nutritional value. We also need to consider pesticide exposure.
– If you can grow your own fruit or pick wild fruit – go for it!
– Scavenge the local farmers market for fresh local seasonal fruit. Organic is best.
– Try to avoid fruit from far away. Flying in kiwis from New Zealand is not really helping our health.
– Avoid GMO (genetically modified organism) fruit. Period.
– A little fruit juice occasionally can be okay but, fruit juice is really candy.
– Wash fruit and vegetables thoroughly to minimize pesticides.
– Some fruits like bananas have a high glycemic load and should be avoided if you are trying to loose fat.
Berries! Eat lots of berries!
NUTS & SEEDS:
Filling and nutritious. Nuts and seeds are packed with protein, fatty acids, enzymes, antioxidants and lots of vitamins and minerals, especially potassium and magnesium. It is possible to screw up your fat profile with nuts though. Lots of nuts have an unacceptably high omega 6 / omega 3 ratio. Here are the best choices:
Nuts in moderation are very healthy but overeating them can stall weight loss. Cashews especially are delicious but surprisingly high in carbohydrate and contain too much omega 6.
Peanuts are not nuts. Do not eat peanuts or peanut butter. Peanuts contain lectins and other anti-nutrients which can cause some real health problems.
Note: Lots of packaged, shelled nuts are covered in trans fats! Read the label! Best to buy raw, unsalted nuts and spice them at home. When in doubt, buy walnuts and/or macadamia nuts.
Fat is good for you. Fat is essential to your well being and happiness. (This is not hyperbolic writing. Having the proper fat profile makes a huge difference to your mental outlook and moods). Fat is a great source of energy. Fat triggers our sense of being full. Fat is an essential part of many of your cellular and hormonal processes. We sicken and die fairly quickly without adequate intake of essential fats.
However….there are many bad fats in our food supply.
Fat from healthy animals is good for you! Chicken, duck, goose, lamb, beef and pork fat can all be eaten and is an excellent choice for cooking because of heat stability. Lard is internal fat from around the kidneys. Lard from naturally (not grain) fed pork and beef is a very good choice. Lard from grass fed animals is hard to find though, so butter can be used instead.
Butter. Not really paleo, butter contains milk solids and water as well as fat. Butter from grass fed cows is very good for cooking and enhancing the flavor of steamed vegetables.
Coconut oil is good for you and a good choice for cooking. Choose organic, cold processed coconut oil.
Olive oil is very healthy. Go for the extra virgin, cold pressed and use liberally. Olive oil does not have great heat stability so use something else for high heat frying.
Flaxseed oil is very good but…it should not be heated at all and oxidizes rapidly. Store flaxseed oil in the refrigerator and use quickly.
Fats to Avoid:
Trans Fats – fats damaged by heat. Trans fats can be extremely destructive to our health. Trans fats can be made at home!! Start with a healthy, unrefined oil, naturally high in beneficial omega-3 fatty acids – apply excessive heat and presto! Health wrecking trans fats. Easy!
Hydrogenated and/or partially hydrogenated oils. Terrible! Reread the last paragraph.
Canola – should be avoided. Canola has a very good omega 6/ Omega 3 ratio. However, to be used commercially it has been genetically modified, highly refined, partially hydrogenated and deodorized. Yikes!
Margarine – see trans fats.
Peanut, cottonseed, soybean and wheat germ oils…Not good!
Don’t forget to log your meals or points here each day! Good luck!
WEBSITES Recommended from Lindsay:
Gabby’s Gluten Free – http://gabbysgfree.com/, Gabby blogs about her Whole30 experience as well as delicious clean food recipes.
The Clothes Make the Girl – http://www.theclothesmakethegirl.com/ Melissa is a Cross Fitter, paleo enthusiast with amazing recipes.
Chowstalker – http://www.chowstalker.com/ This is basically a gallery of recipes, there is plenty to peruse here.
Nom Nom Paleo – http://nomnompaleo.com/ If you have an ipad, buy the app. It. Is. Worth. It! There are far too many recipes to list here but my favorites have been Slow Cooker Thai Beef Stew, Slow Cooker Beef & Tomato Stew, Slow Cooker Kuala Pork, Fiona’s Phenomenal Green Chicken, Balsamic Cabbage and Onion (YUM!), Brussel Sprout Chips, Tangy Red Onion, Pepper and Parsley Salad, Spicy Tuna Cakes (A-MAZING!)….the list goes on.
Whole 9 Life – http://whole9life.com/ This website discusses the Whole 30, has a forum for Whole 30 participants, tidbits, helpful hints, etc. It also discusses what to expect during your clean eating challenge which can be found here http://whole9life.com/2013/01/whole30-timeline/
http://www.dinneralovestory.com/pork-chops-with-kale/ – this is a super easy pork chop recipe just make sure to read the ingredients of your tomato paste!
http://www.dinneralovestory.com/baked-sausages-with-apples-and-potatoes…hold-the-mess/ – super, easy, yummy dinner! Sub sweet potatoes for white potatoes and check your sausage and mustard labels.
http://gabbysgfree.com/2012/11/cocoa-coffee-chili-rubbed-pulled-pork/ – Again, amazingly easy, fabulous pork dish (I guess I like pork :), I’m adding this to my rotation and have made it 2x in the last 3 days.
http://www.theclothesmakethegirl.com/2013/01/02/paleo-sweet-potato-soup/ – Sweet potato soup with bacon!!
http://www.theclothesmakethegirl.com/2009/02/22/my-favorite-chili-recipe/ – This is an absolute must, it is so simple and delicious! Plus who doesn’t want chili in this weather? Just add fresh slices of avocado to complete this meal.
http://www.theclothesmakethegirl.com/2009/06/09/the-best-chicken-you-will-ever-eat-ever/ – Yay! I am so glad I found this recipe. It is the best chicken!
http://www.theclothesmakethegirl.com/2011/05/08/paleo-pad-thai/ – Make this substitute for phad thai when you have some time on your hands. Organic Sunbutter (without sweeteners) isn’t readily available so I suggest Trader Joe’s almond butter.
http://www.theclothesmakethegirl.com/2010/12/28/paleo-comfort-food-cottage-flower-pie/ – I was a bit skeptical but this is TASTY!
http://www.ibreatheimhungry.com/2013/01/chorizo-kale-sweet-potato-hash.html – Best breakfast ever, plus lunch 🙂 Make sure you read the chorizo ingredients or sub chicken sausage.
Other random tidbits:
If you love hard boiled eggs but hate waiting for the boil process, fill a muffin tin with eggs and bake at 325 for about 30 minutes. Yes, you can bake eggs and they are so easy!
Don’t forget about frittatas, it’s basically a combo of sauteed veggies, meat, and eggs. This makes a great breakfast on the go.
Hashes are quick, easy and delicious for all meals. Start with sweet potatoes and add meat and veggies, eggs if you want.
Costco sells precut organic butternut squash, bags of avocados, organic eggs, and a host of other yummy veggies.
Create a network of support through the gym participants to help hold you accountable, share experiences, recipes, etc. BUT most importantly encourage you.
Post your meals and/or points here each day in the comments section.