CrossFit Beaufort 30 Day Paleo Challenge

November 1 30
Get healthy, eat smart, and get in shape for the holidays! November is Paleo Month at CrossFit Beaufort.

Challenge Rules
You must keep a journal and record ALL food and drinks. Present your journal once a week for sign-off with a coach. Keep your journal with you when you are at the box. Be honest in your journal! This challenge is for YOU. Have a picture and measurements taken, before and after the challenge. Keep track of your points. (Explained below.) Each of the thirty days of the challenge begins with 5 points. You can lose points for various reasons, but you will also have the opportunity to add points to your daily total. At the end of each day, add up your points and record the total in your journal, along with the date. Every new day will start again with 5 points. At the end of 30 days, you will add up all of your daily point totals for a grand total. You will get (1) extra point for any day that you: Do a WOD Eat TOTALLY PALEO at a restaurant (record what you ate) Drink 8 glasses of water (8 oz.) Share a paleo recipe with the group that youve prepared. (Real recipe: not just a piece of meat and some vegetables.) Do 10 minutes of mobility/stretching at home or at the box. (The WOD warmup or DROM do NOT count.) LIKE Make Mine Paleo on facebook. (One time only during challenge.) (1) point will be deducted for: EACH alcoholic drink that you have Skipping a meal Not being able to produce your journal when a coach asks to see it. Each time that you eat a food from the Bad Choices list (Count each disallowed food as 1 point at EACH meal or snack.) Bonus Points! Each week you will have the chance to earn extra points. The weekly challenges will be announced on Monday mornings.

Orientation/Pictures/Measurements (before challenge) *Note: Dates for the orientation have changed. The new date is:

*Friday, October 28th at 6:30 pm*

If you cannot make it at this time, please contact a coach to setup an alternate appointment to be completed by October 31st. The Orientation will explain the program. We will have a question and answer session and address any other concerns. Journal Checks First week: 11/07 or11/08 Second week: 11/14 or 11/15 Third week: 11/21 or 11/22 Fourth week: 11/30 or 12/01 (Turn in your journal. Final photos and measurements will be taken.) Winners will be decided by the following criteria: Before and after measurements Before and after photos Before and after WOD performance (times to be determined) Total points

Make sure you have photos taken! They could be the deciding factor in the judges decisions.

Continuous Updates on facebook and Twitter

Eat This Good Choices

Reindeer Lean Meats Squab Lean beef (trimmed of visible fat) Turtle Flank steak Venison Top sirloin steak Wild boar Extra-lean hamburger (no more than 7% Wild turkey fat, extra fat drained off) London broil Fish Chuck steak Any commercially available fish Lean veal Any other lean cut Shellfish Lean pork (trimmed of visible fat) Abalone Pork loin Clams Pork chops Crab Any other lean cut Crayfish Lobster Lean poultry (white meat, skin removed) Mussels Chicken breast Oysters Turkey breast Scallops Game hen breasts Shrimp 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 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

Persimmons Pineapple Pomegranates Tangerines Watermelon

Vegetables Artichoke Asparagus Beet greens Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Foods To Be Eaten In Moderation Celery Collards Oils and Fats Cucumber Olive, avocado, walnut, flaxseed, and Dandelion coconut oils (use in moderation4 Eggplant tablespoons or less a day when weight loss is of primary importance) Endive Almond butter Green onions Kale Beverages Kohlrabi Coffee Lettuce Tea Mushrooms Mustard greens Paleo Sweets Onions Dried fruits (no more than 2 ounces a Parsley day, particularly if you are trying to lose Parsnip weight) Peppers (all kinds) Nuts mixed with dried and fresh fruits Pumpkin (no more than 4 ounces of nuts and 2 Purslane ounces of dried fruit a day, particularly if Radish you are trying to lose weight) Rutabaga Seaweed Sweeteners Spinach Stevia Squash (all kinds) Agave nectar (pure) Swiss chard Raw honey Tomatillos Tomato (actually a fruit, but most people Allowed for the Paleo Challenge: think of it as a vegetable) Bacon Turnip greens Deli meats Turnips Olives Watercress Sweet potatoes Commercial salad dressing (choose a healthy option-low or no sugar.)

Nuts and Seeds Almonds Brazil nuts Cashews Chestnuts Hazelnuts (filberts) Macadamia nuts Pecans Pine nuts Pistachios (unsalted) Pumpkin seeds Sesame seeds Sunflower seeds Walnuts

Dont Eat This Bad Choices

Dairy Butter Chickpeas Cheese Lentils Cream Peas Dairy spreads Miso Frozen yogurt Peanut butter Ice cream Peanuts Ice milk Snowpeas Low-fat milk Sugar snap peas Nonfat dairy creamer Soybeans and all soybean products, Powdered milk including tofu Skim milk Whole milk Starchy Vegetables Yogurt Starchy tubers Cassava root All processed foods made with any dairy products Potatoes and all potato products (French fries, potato chips, etc.) Cereal Grains Tapioca pudding Barley (barley soup, barley bread, and all processed foods made with barley) Salt-Containing Foods Corn (corn on the cob, corn tortillas, Frankfurters corn chips, corn starch, corn syrup) Ham Millet Hot dogs Oats (steel-cut oats, rolled oats, and all Ketchup processed foods made with oats) Pickled foods Rice (brown rice, white rice, top ramen, Pork rinds rice noodles, bas mati rice, rice cakes, Salted spices Rice flour (all processed foods made Sausages with rice) Smoked, dried, and salted fish and meat Rye (rye bread, rye crackers, and all Virtually all canned meats and fish processed foods made with rye) (unless they are unsalted or unless you Sorghum soak and drain them) Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, Fatty Meats pancakes, waffles, pasta, spaghetti, Chicken and turkey skin lasagna, wheat tortillas, pizza, pita Chicken wings bread, flat bread, and all processed Fatty cuts of meat foods made with wheat or wheat flour) Wild rice Soft Drinks and Fruit Juices 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 All soft drinks (including diet) Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)

Sweets Candy Sugars