Sunday, September 25, 2011 by Bennett
The end of Week 1 of the Paleo Challenge is nearing. Here are some reminders for everyone.
- Email your food logs for Week 1 Sunday evening
- Email your baseline WOD and score (even if it is logged in BTWB)
- Confirm that photos have been submitted
- Confirm that you have paid the entry fee
- If you haven’t received a GoogleGroups email, then email and let us know
A couple things that will make the Paleo Challenge easier for you.
- Use EverNote (Available for iPhone, Droid, PC, Mac). It allows you to leave a note right away on what you are eating, then syncs with all your devices. When you return home, you can put your food into the log.
- Order food for the week at FreshDirect based on the shopping list and planning meals for the week. You can make some meals ahead of time for when you get into a pinch
- Use FitDay and do a caloric and nutritional analysis. While we will review your logs, this will give you a good perspective on caloric intake and nutrition.
- Use Sleep Cycle. It tells you the quantity and quality of your overall sleep. Sleep is often neglected, but getting sleep can help accelerate your weight and fat loss.
- For keeping track of workouts, use Beyond the Whiteboard. Please email me if you haven’t received an invitation. This is a great tool and is free to use.
Good luck on your quest for a better body and a $500 Prize!
Monday, September 19, 2011 by Craig
Yes, we ask you to eat this crazy Paleo, or Zone diet and now we ask you to make a cave. And no, we are not even kidding. Turns out getting some good, quiet and dark sleep is pretty darn good for you. Apparently embracing your inner caveman will help you lose body fat, recover quicker, look beautiful and be able to leap buildings in a single bound. To make your room darker, try these tips:
1. Install some blackout shades. You can find an array of blackout shades and curtains online. Installing both will give you the best effect.
2. Get a new clock. I found one that you can set on DARK so it doesn’t illuminate unless you wave your hand in front of it. Not only does this make the room much darker, but the fact that it comes on when I get out of bed in the middle of the night helps me see my way to the door. My legs are really happy with fewer bruises.
3. Learn to set your TV timer. If you fall asleep watching TV, set it on a timer. Don’t understand your remote? Do an internet search for your brand of TV/remote and you should be able to download your instruction booklet.
4. Become your grandmother. Begin to cover any other light source in your room with doillies. All the cool people do it.
If you don’t believe me on all this, I don’t blame you but, we have some pretty cool people doing it along with us, see here:
Dr. Oz agrees.
Robb Wolf has a take on this here.
Mark Sisson has thoughts on the matter.
Even Gweneth is getting in on the action.
For those of you who have already darkened your room, do you have any tips to share with the group?
Happy Darkening!
Saturday, September 17, 2011 by Bennett
1. WHEN DID YOU START EATING PALEO?
Day 1 of the Paleo Challenge: 6/21/11
2. WHAT DOES A TYPICAL DAY OF FOOD LOOK LIKE FOR YOU?
Breakfast: Eggs with spinach, tomato, and sometimes bacon
Lunch: Usually leftovers from dinner or a big salad with salmon or chicken with a ton of vegetables
Dinner: Meat with vegetables, and maybe some sweet potatoes
**I’ll also throw in fruit and a handful of almonds or walnuts at some point throughout the day as well.**
3. HOW DID PALEO ACCELERATE YOUR WEIGHT LOSS?
When I started CrossFit, I definitely saw results right away in terms of increasing my endurance and strength. But it wasn’t until I changed my diet and started Paleo that I saw significant changes in my body composition. Truth is, my family jumped on the Paleo bandwagon way before me last winter. So they are a great example of Paleo being really successful for weight loss, even without a program like CrossFit. Between four of us, we’ve lost nearly 100 pounds in 7-8 months.
4. HAVE YOU FOUND IT HARD TO ADHERE TO THE PALEO DIET?
Honestly, not really! Not after the first few weeks at least. It was surprising how my tastes started to change and I eventually just stopped craving bread, cheese, and other foods that I used to love. As a (former) “nacho connoisseur,” I never thought I would see the day when brussel sprouts became one of my favorite foods. Trust me – sprinkle them with olive oil, salt, and pepper and roast them in the oven on 400 for 40 minutes and you will love them too.
Sticking with Paleo, though, does take some commitment and some extra time to plan out my meals and cook them. But finding good recipes to try at home and eating out are not nearly as hard as I thought they would be! While some waiters might consider me slightly — or very — annoying at a restaurant when I ask to substitute certain foods or for a salad instead of fries, I have never been in a situation where I can’t find something on the menu that I can eat.
5. OTHER THAN PALEO WHAT OTHER DIET TOOLS HAVE YOU USED (E.G. FASTING, MEAL PLANS, FOOD LOGS, ETC.)?
Keeping a food log and planning out my meals for the week were, and still are, very key for me. But if you have the right food in your fridge though, the planning and cooking is easier. On really busy weeks, I’m a huge fan of FreshDirect — you can’t beat groceries delivered right to your door the very next day!
6. WHAT WAS THE HARDEST PART ABOUT GOING PALEO?
The hardest part was just having the discipline to stick with it in the beginning. But I’m incredibly competitive, so doing this as part of a group challenge definitely kept me motivated in the first few weeks. Knowing that there was some serious money on the line and that I would have to write down everything I ate made me think twice about ordering that late-night pizza or diving into the bread basket before dinner.
7. DO YOU PLAN TO CONTINUE WITH THIS WAY OF EATING PERMANENTLY?
Definitely! I found something that works and it’s now relatively easy for me to follow. I feel too good to give it up.
Monday, September 12, 2011 by Dell
Ingredients:
1 Can Coconut Milk
1/2 Cup Coconut Oil
3 Golden Delicious Apples
1 Tbsp Cinnamon
2 Tbsp Honey to Taste
Directions:
1) Boil Coconut Milk and Oil with Apples until soft
2) Blend Mixture
3) Chill and Serve
Tuesday, September 6, 2011 by Bennett
So you missed the summer CFH45 Paleo Challenge and you want a lean mean fighting machine body for the fall. Never fear, the Fall CFH45 Paleo Challenge is here…
Welcome. The CFH45 is a 45-day nutrition and performance challenge. It is based on principles of the Paleolithic Diet, modern day life, science, and practical experience. This isn’t just a competition; it’s a springboard for incorporating healthy dieting practices into your life and holding yourself accountable.
During the first 30 days of this challenge, you are expected to be “strict” and not stray from the guidelines. This means, no grains, no dairy, no sugar…Not only do you need to have some self-discipline to carry through on this endeavor, but it is also an exercise in character. Everything is published to the group, and only you will know if you are being honest.
From day 30-45, you may want to experiment a little by adding some dairy or some additional fruit into your diet. You might grab an almond triangle or hit up some wine with dinner. Many choose not to. You may be surprised by the reaction your body has to adding certain things back into your diet that you have eliminated for 30 days. Many of us discover allergies and intolerances that we didn’t even know we had. Grains and Legumes are still an absolute no-no (no peanut butter, beans, etc.)
Judging the Contest.
All three areas below will count for your final score. Qualified Judges (e.g. two CFH coaches and one outsourced judge) will complete judging.
1. Before (Day 1) and After (Day 45) photos
2. Performance (Record your workouts on BTWB)
3. Compliance (Journaling to show Adherence)
Buy – In. There is more motivation from the fear of losing something, so we have made this competition a little more interesting than the last one. The Buy-In is $100. Don’t Freak Out!! You will get $50 of this back IF you complete the program (meaning journaling your food and participating all 45 days). If you drop out completely, your $$ will be forfeited. Our goal with this is to keep all of you in the game from start to finish!
Do not enter this competition half-heartedly. If you are not going for the prize but still want a little support, please email us and we will add you to the group, and you will still need to support the kitty. If you are not part of the challenge and are asking questions on the blog, you should join the challenge and support the kitty. It is only fair to all the other players.
This contest is for current CFH members only.
What you have to do to achieve optimal success?
1. Register, by emailing us. Pay $100 in Cash by September 19.
2. Daily: Journal your food on the preset daily food journals.
3. Daily: Darken your room.
4. Weekly: WOD 3-4+ times/week – journal it using BWTB.
5. Get some basic blood work done. This is for your own education. Comprehensive Lipid Panel with inflammatory markers.
6. Take some before & after photos. We will be taking pictures at the gym on September 19th. All pictures will be taken on the same camera (front and side photos).
7. Pick out a Benchmark WOD you recently completed (if you haven’t done one recently, complete one during open gym or part of regular programming and use that as your benchmark) and then complete it again in 45 days. You will submit this score to the judge and be judged by your percentage improvement.
8. Get some sleep. Aim for 8+ hours each night. Extra sleep alone has been responsible for many a pound lost! Sleep Cycle App on the iPhone is great!
9. Weigh yourself and send your starting/ending weight. This is for your own reference. Another measure would be your waist or jeans size.
10. Get support. This won’t be easy and the more people that are with you the better you stand for those that will encourage you to get that late-night pizza or a couple extra beers
11. Share your online journal and favorite recipes/meals with your fellow CFH members.
12. READ very carefully about Paleo and ask questions beforehand. No peanut butter is not okay. No corn and beans are not okay. Rice equals no bueno…GOT IT!
13. Ask questions on the nutrition blog that are not answered for the group
That’s It!!
What do you get?
1. Hopefully a hot bod, more energy and better WOD times!
2. Female/Male Top Prize is 50% of all contributed money, 1 month membership at Crossfit Hoboken (Valued at $195)
3. Female/Male 2nd Prize is our custom Paleo Pack with Paleo Kits, SFH Fish Oil and Protein.
