September 16th, 2010- December 16th, 2010
Vagabond Paleo Challenge(Are You Primal?)
Entry Fee- 20$
Contest Date: September 16th, 2010 thru December 16th, 2010
*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.*
*Requirements*
Photo- Front, Side, Back(Optional)
Measurements: Bodyweight, Body Fat
Performance: 1 Mile Run, "Christine", Max Pull-Ups
*The Winners*
1st Place: Best Improvement in Bodyweight and Body Fat
2nd Place: Healthiest Eater and Best Paleo Living Style
3rd Place: Overall Performance Results
*How Do we Score and Determine Winners?*
1. Measurement improvements: weight, waist, and body fat
2. Performance Results: 1 Mile Run, "Christine", Max Push-Ups
3. Scoring: Daily Nutrition Log
*Point System*
4 Points- Follow Paleo 100% throughout the day
3 Points- You messed up one time during the day, you might have had peanuts or cream in your coffee
2 Points- You mess up more than once and have possibly rolls or bread for one of your meals
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
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
*Bonus Points*
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.
1 Bonus Point: When you come into Vagabond CrossFit and perform a workout.
1 Bonus Point: If you consume at least 4 grams of Fish Oil per day.
1 Bonus Point: If you stretch at least 10 minutes after a workout.
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.
*Post Workout*
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.
*Encouraged Foods*
Lean Meats
Lean beef (trimmed of visible fat)
Flank steak
Top sirloin steak
Extra-lean hamburger (no more than 7% fat, extra fat drained off)
London broil
Chuck steak
Lean veal
Any other lean cut
Lean pork (trimmed of visible fat)
Pork loin
Pork chops
Any other lean cut
Lean poultry (white meat, skin removed)
Chicken breast
Turkey breast
Game hen breasts
Eggs (limit to six a week)
Chicken (go for the enriched omega 3 variety)
Duck
Goose
Other meats
Rabbit meat (any cut)
Goat meat (any cut)
Organ meats
Beef, lamb, pork, and chicken livers
Beef, pork, and lamb tongues
Beef, lamb, and pork marrow
Beef, lamb, and pork “sweetbreads”
Game meat
Alligator
Bear
Bison (buffalo)
Caribou
Elk
Emu
Goose
Kangaroo
Muscovy duck
New Zealand cervena deer
Ostrich
Pheasant
Quail
Rattlesnake
Reindeer
Squab
Turtle
Venison
Wild boar
Wild turkey
Fish
Bass
Bluefish
Cod
Drum
Eel
Flatfish
Grouper
Haddock
Halibut
Herring
Mackerel
Monkfish
Mullet
Northern pike
Orange roughy
Perch
Red snapper
Rockfish
Salmon
Scrod
Shark
Striped bass
Sunfish
Tilapia
Trout
Tuna
Turbot
Walleye
Any other commercially available fish
Shellfish
Abalone
Clams
Crab
Crayfish
Lobster
Mussels
Oysters
Scallops
Shrimp
Fruit
Apple
Apricot
Avocado
Banana
Blackberries
Blueberries
Boysenberries
Cantaloupe
Carambola
Cassava melon
Cherimoya
Cherries
Cranberries
Figs
Gooseberries
Grapefruit
Grapes
Guava
Honeydew melon
Kiwi
Lemon
Lime
Lychee
Mango
Nectarine
Orange
Papaya
Passion fruit
Peaches
Pears
Persimmon
Pineapple
Plums
Pomegranate
Raspberries
Rhubarb
Star fruit
Strawberries
Tangerine
Watermelon
All other fruits
Vegetables
Artichoke
Asparagus
Beet greens
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collards
Cucumber
Dandelion
Eggplant
Endive
Green onions
Kale
Kohlrabi
Lettuce
Mushrooms
Mustard greens
Onions
Parsley
Parsnip
Peppers (all kinds)
Pumpkin
Purslane
Radish
Rutabaga
Seaweed
Spinach
Squash (all kinds)
Swiss chard
Tomatillos
Tomato (actually a fruit, but most people think of it as a vegetable)
Turnip greens
Turnips
Watercress Encouraged Foods
Nuts and Seeds
Almonds
Brazil nuts
Cashews
Chestnuts
Hazelnuts (filberts)
Macadamia nuts
Pecans
Pine nuts
Pistachios (unsalted)
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts
*Foods To Be Eaten In Moderation*
Oils
Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance)
Beverages
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.)
Coffee
Tea
Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded with salt.)
Beer (one 12-ounce serving)
Spirits (4 ounces)
Paleo Sweets
Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight)
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)
*Foods You Should Avoid*
Dairy Foods
All processed foods made with any dairy products
Butter
Cheese
Cream
Dairy spreads
Frozen yogurt
Ice cream
Ice milk
Low-fat milk
Nonfat dairy creamer
Powdered milk
Skim milk
Whole milk
Yogurt
Cereal Grains
Barley (barley soup, barley bread, and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
Millet
Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)
Rye (rye bread, rye crackers, and all processed foods made with rye)
Sorghum
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)
Wild rice
Cereal Grainlike Seeds
Amaranth
Buckwheat
Quinoa
Legumes
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)
Black-eyed peas
Chickpeas
Lentils
Peas
Miso
Peanut butter
Peanuts
Snowpeas
Sugar snap peas
Soybeans and all soybean products, including tofu
Starchy Vegetables
Starchy tubers
Cassava root
Manioc
Potatoes and all potato products (French fries, potato chips, etc.)
Sweet potatoes
Tapioca pudding
Yams
Salt-Containing Foods
Almost all commercial salad dressings and condiments
Bacon
Cheese
Deli meats
Frankfurters
Ham
Hot dogs
Ketchup
Olives
Pickled foods
Pork rinds
Processed meats
Salami
Salted nuts
Salted spices
Sausages
Smoked, dried, and salted fish and meat
Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them)
Fatty Meats
Bacon
Beef ribs
Chicken and turkey legs
Chicken and turkey skin
Chicken and turkey thighs and wings•
Fatty beef roasts
Fatty cuts of beef
Fatty ground beef
Fatty pork chops
Fatty pork roasts
Lamb chops
Lamb roasts
Leg of lamb
Pork ribs
Pork sausage
T—bone steaks
Soft Drinks and Fruit Juices
All sugary soft drinks
Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)
Sweets
Candy
Honey
Sugars
