tag:blogger.com,1999:blog-73988845470375372272011-07-08T04:58:33.116-07:00Eat Meat, Fish, Vegies, Some Fruit, Little Starch, and No Sugar!! This is a Paleo Way of Life!!Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.comBlogger11100tag:blogger.com,1999:blog-7398884547037537227.post-430245222397264882009-11-16T19:08:00.000-08:002010-09-16T10:12:02.559-07:00<span style="font-size:180%;color:#cc0000;"><em><strong>ARE YOU PRIMAL?</strong></em></span> <br /> <br /><span style="font-size:130%;color:#cc0000;"><em><strong>September 16th, 2010- December 16th, 2010</strong></em></span> <br /><a href="http://4.bp.blogspot.com/_FqAjGWHmoJc/THcOvBRWdqI/AAAAAAAADZg/LaV0gt6A6g8/s1600/paleo%2520indians%2520cropped.gif"><img style="MARGIN: 0px 10px 10px 0px; WIDTH: 400px; FLOAT: left; HEIGHT: 291px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5509888870068942498" border="0" alt="" src="http://4.bp.blogspot.com/_FqAjGWHmoJc/THcOvBRWdqI/AAAAAAAADZg/LaV0gt6A6g8/s400/paleo%2520indians%2520cropped.gif" /></a> <br /><span style="font-size:180%;color:#ff0000;"> <br /> <br /></span><span style="font-size:180%;color:#ff0000;"> <br /></span> <br /></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong></strong></em></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong></strong></em></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong></strong></em></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong></strong></em></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong></strong></em></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong></strong></em></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong></strong></em></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong></strong></em></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong></strong></em></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong>Vagabond Paleo Challenge(Are You Primal?) <br /></strong></em></span><span style="color:#000000;"><em><strong>Entry Fee- 20$ <br />Contest Date: September 16th, 2010 thru December 16th, 2010</strong></em></span> <br /><span style="color:#000000;"><em><strong>*This is not a weight loss competition, but a way to better your life and live healthier and have some healthy competition within Vagabond CrossFit.* <br /></strong></em></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong>*Requirements*</strong></em></span> <br /><span style="color:#000000;"><em><strong>Photo- Front, Side, Back(Optional) <br />Measurements: Bodyweight, Body Fat</strong></em></span> <br /><span style="color:#000000;"><em><strong>Performance: 1 Mile Run, "Christine", Max Pull-Ups</strong></em></span> <br /> <br /><span style="color:#cc0000;"><em><strong>*The Winners*</strong></em></span> <br /><span style="color:#000000;"><em><strong>1st Place: Best Improvement in Bodyweight and Body Fat <br />2nd Place: Healthiest Eater and Best Paleo Living Style <br />3rd Place: Overall Performance Results</strong></em></span> <br /> <br /><span style="font-size:130%;color:#cc0000;"><em><strong>*How Do we Score and Determine Winners?*</strong></em></span> <br /><span style="color:#000000;"><em><strong>1. Measurement improvements: weight, waist, and body fat</strong></em></span> <br /><span style="color:#000000;"><em><strong>2. Performance Results: 1 Mile Run, "Christine", Max Push-Ups</strong></em></span> <br /><span style="color:#000000;"><em><strong>3. Scoring: Daily Nutrition Log</strong></em></span> <br /> <br /><span style="font-size:130%;color:#cc0000;"><em><strong>*Point System* <br /></strong></em></span><span style="color:#000000;"><em><strong>4 Points- Follow Paleo 100% throughout the day <br />3 Points- You messed up one time during the day, you might have had peanuts or cream in your coffee <br />2 Points- You mess up more than once and have possibly rolls or bread for one of your meals <br />1 point- You had one full meal that was not following the Paleo Diet- Examples you had pizza, pasta, some type of grains for your full meal <br />0 Points- You had a bad day and made more than one mistake- Meaning you had 2 full meals that did not follow the Paleo Requirements <br /></strong></em></span><span style="font-size:130%;color:#cc0000;"><em><strong></strong></em></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong>*Bonus Points*</strong></em></span> <br /><span style="color:#000000;"><em><strong>You will receive extra bonus points for going out of the extaordinary for the day. These will help in your scoring and also your total score. Do not take them lightly, as they will help you in the long run.</strong></em></span> <br /><span style="color:#000000;"><em><strong></strong></em></span> <br /><span style="color:#000000;"><em><strong>1 Bonus Point: When you come into Vagabond CrossFit and perform a workout.</strong></em></span> <br /><span style="color:#000000;"><em><strong>1 Bonus Point: If you consume at least 4 grams of Fish Oil per day.</strong></em></span> <br /><span style="color:#000000;"><em><strong>1 Bonus Point: If you stretch at least 10 minutes after a workout.</strong></em></span> <br /><span style="color:#000000;"><em><strong>2 Bonus Points: If you leave a comment on the Vagabond Nutrtion Webpage or Regular Homepage. This will be the big gainer in points and will also contribute to the growing aspect of the Vagabond Community. If you leave 3 or more comments a week, you will be rewarded with 2 Bonus Points. You cannot leave three comments in one day. You will be asked to leave three separate comments on three separate days to earn your 2 Bonus Points.</strong></em></span> <br /> <br /><span style="font-size:130%;color:#cc0000;"><strong>*Post Workout*</strong></span> <br /><span style="color:#000000;"><em><strong>This is where I will allow all Vagabonds to deviate from the Paleo Recommended Foods List. After a workout, a protein shake or sweet potatoes meal will be allowed. You should mix water with 20-45 grams of protein or have a serving of sweet potatoes from 3 to 9 ounces. This will be the only time to deviate from the Paleo Challenge. Post Workout Meals are very important to recovering from the day's workout and also replace the glycogen stores that you depleted during your workout. <br /> <br /></strong></em></span><span style="font-size:130%;color:#cc0000;"><em><strong>*Encouraged Foods* <br /></strong></em></span><span style="color:#000000;"><em><strong>Lean Meats <br />Lean beef (trimmed of visible fat) <br />Flank steak <br />Top sirloin steak <br />Extra-lean hamburger (no more than 7% fat, extra fat drained off) <br />London broil <br />Chuck steak <br />Lean veal <br />Any other lean cut <br />Lean pork (trimmed of visible fat) <br />Pork loin <br />Pork chops <br />Any other lean cut</strong></em></span> <br /> <br /><span style="color:#000000;"><em><strong>Lean poultry (white meat, skin removed) <br />Chicken breast <br />Turkey breast <br />Game hen breasts <br /> <br />Eggs (limit to six a week) <br />Chicken (go for the enriched omega 3 variety) <br />Duck <br />Goose</strong></em></span> <br /> <br /><span style="color:#000000;"><em><strong>Other meats <br />Rabbit meat (any cut) <br />Goat meat (any cut) <br /> <br />Organ meats <br />Beef, lamb, pork, and chicken livers <br />Beef, pork, and lamb tongues <br />Beef, lamb, and pork marrow <br />Beef, lamb, and pork “sweetbreads” <br /> <br />Game meat <br />Alligator <br />Bear <br />Bison (buffalo) <br />Caribou <br />Elk <br />Emu <br />Goose <br />Kangaroo <br />Muscovy duck <br />New Zealand cervena deer <br />Ostrich <br />Pheasant <br />Quail <br />Rattlesnake <br />Reindeer <br />Squab <br />Turtle <br />Venison <br />Wild boar <br />Wild turkey <br /> <br />Fish <br />Bass <br />Bluefish <br />Cod <br />Drum <br />Eel <br />Flatfish <br />Grouper <br />Haddock <br />Halibut <br />Herring <br />Mackerel <br />Monkfish <br />Mullet <br />Northern pike <br />Orange roughy <br />Perch <br />Red snapper <br />Rockfish <br />Salmon <br />Scrod <br />Shark <br />Striped bass <br />Sunfish <br />Tilapia <br />Trout <br />Tuna <br />Turbot <br />Walleye <br />Any other commercially available fish <br /> <br />Shellfish <br />Abalone <br />Clams <br />Crab <br />Crayfish <br />Lobster <br />Mussels <br />Oysters <br />Scallops <br />Shrimp <br /> <br />Fruit <br />Apple <br />Apricot <br />Avocado <br />Banana <br />Blackberries <br />Blueberries <br />Boysenberries <br />Cantaloupe <br />Carambola <br />Cassava melon <br />Cherimoya <br />Cherries <br />Cranberries <br />Figs <br />Gooseberries <br />Grapefruit <br />Grapes <br />Guava <br />Honeydew melon <br />Kiwi <br />Lemon <br />Lime <br />Lychee <br />Mango <br />Nectarine <br />Orange <br />Papaya <br />Passion fruit <br />Peaches <br />Pears <br />Persimmon <br />Pineapple <br />Plums <br />Pomegranate <br />Raspberries <br />Rhubarb <br />Star fruit <br />Strawberries <br />Tangerine <br />Watermelon <br />All other fruits <br /> <br />Vegetables <br />Artichoke <br />Asparagus <br />Beet greens <br />Beets <br />Bell peppers <br />Broccoli <br />Brussels sprouts <br />Cabbage <br />Carrots <br />Cauliflower <br />Celery <br />Collards <br />Cucumber <br />Dandelion <br />Eggplant <br />Endive <br />Green onions <br />Kale <br />Kohlrabi <br />Lettuce <br />Mushrooms <br />Mustard greens <br />Onions <br />Parsley <br />Parsnip <br />Peppers (all kinds) <br />Pumpkin <br />Purslane <br />Radish <br />Rutabaga <br />Seaweed <br />Spinach <br />Squash (all kinds) <br />Swiss chard <br />Tomatillos <br />Tomato (actually a fruit, but most people think of it as a vegetable) <br />Turnip greens <br />Turnips <br />Watercress Encouraged Foods <br /> <br />Nuts and Seeds <br />Almonds <br />Brazil nuts <br />Cashews <br />Chestnuts <br />Hazelnuts (filberts) <br />Macadamia nuts <br />Pecans <br />Pine nuts <br />Pistachios (unsalted) <br />Pumpkin seeds <br />Sesame seeds <br />Sunflower seeds <br />Walnuts <br /></strong></em></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong>*Foods To Be Eaten In Moderation*</strong></em></span> <br /><span style="color:#000000;"><em><strong>Oils <br />Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance) <br /> <br />Beverages <br />Diet sodas (These often contain artificial sweeteners such as aspartame and saccharine, which may be harmful; you’re better off drinking bottled and mineral waters.) <br />Coffee <br />Tea <br />Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded with salt.) <br />Beer (one 12-ounce serving) <br />Spirits (4 ounces) <br /> <br />Paleo Sweets <br />Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight) <br />Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight) <br /></strong></em></span> <br /><span style="font-size:130%;color:#cc0000;"><em><strong>*Foods You Should Avoid* <br /></strong></em></span><span style="color:#000000;"><em><strong>Dairy Foods <br />All processed foods made with any dairy products <br />Butter <br />Cheese <br />Cream <br />Dairy spreads <br />Frozen yogurt <br />Ice cream <br />Ice milk <br />Low-fat milk <br />Nonfat dairy creamer <br />Powdered milk <br />Skim milk <br />Whole milk <br />Yogurt <br /> <br />Cereal Grains <br />Barley (barley soup, barley bread, and all processed foods made with barley) <br />Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup) <br />Millet <br />Oats (steel-cut oats, rolled oats, and all processed foods made with oats) <br />Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice) <br />Rye (rye bread, rye crackers, and all processed foods made with rye) <br />Sorghum <br />Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour) <br />Wild rice <br /> <br />Cereal Grainlike Seeds <br />Amaranth <br />Buckwheat <br />Quinoa <br /> <br />Legumes <br />All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans) <br />Black-eyed peas <br />Chickpeas <br />Lentils <br />Peas <br />Miso <br />Peanut butter <br />Peanuts <br />Snowpeas <br />Sugar snap peas <br />Soybeans and all soybean products, including tofu <br /> <br />Starchy Vegetables <br />Starchy tubers <br />Cassava root <br />Manioc <br />Potatoes and all potato products (French fries, potato chips, etc.) <br />Sweet potatoes <br />Tapioca pudding <br />Yams <br /> <br />Salt-Containing Foods <br />Almost all commercial salad dressings and condiments <br />Bacon <br />Cheese <br />Deli meats <br />Frankfurters <br />Ham <br />Hot dogs <br />Ketchup <br />Olives <br />Pickled foods <br />Pork rinds <br />Processed meats <br />Salami <br />Salted nuts <br />Salted spices <br />Sausages <br />Smoked, dried, and salted fish and meat <br />Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them) <br /> <br />Fatty Meats <br />Bacon <br />Beef ribs <br />Chicken and turkey legs <br />Chicken and turkey skin <br />Chicken and turkey thighs and wings• <br />Fatty beef roasts <br />Fatty cuts of beef <br />Fatty ground beef <br />Fatty pork chops <br />Fatty pork roasts <br />Lamb chops <br />Lamb roasts <br />Leg of lamb <br />Pork ribs <br />Pork sausage <br />T—bone steaks <br /> <br />Soft Drinks and Fruit Juices <br />All sugary soft drinks <br />Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index) <br /> <br />Sweets <br />Candy <br />Honey <br />Sugars </strong></em></span> <br /><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/7398884547037537227-43024522239726488?l=vagabondnutrition.blogspot.com' alt='' /></div>Kevin O'Malleyhttp://www.blogger.com/profile/14594569253160517225noreply@blogger.com3