Paleo Challenge Ten Commandments-FAQ
There are strict rules governing the mother of all Paleo Challenge and they must be adhered to. Before signing up, please read the Ten Commandments of the Paleo Challenge and the FAQ at the bottom. Go here first if you have no idea what Paleo is about.
You do not have to be a member at CrossFit Portland to join this Paleo Challenge. You just need internet, a cellphone, and you can join us in this challenge from anywhere in the world. If you have family members or friends that are interested in Paleo, this is a great way to introduce them to it!
Cost & Signing Up
What you can expect from the Paleo Challenge
The Challenge Itinerary
Suggestions to make this Challenge successful
FAQ
First, you must eat meat (fish is fine) at every meal.
This is a Paleo Challenge, which means you are consuming “meat and veggies, nuts and seeds, some fruit little starch and no sugar.” We will not accept Tofu or any other soy product, beans and rice, or dairy as a protein source for this challenge.
“Eat meat that once had a face and a soul” – Robb Wolf
Second, you must consume vegetables.
You don’t have to like them, but you must eat them, ¼ to ½ pound per meal.
Third, you will be partnered up with an accountability partner.
You and your partner must communicate 5 out of 7 days per week. Communication can be via phone, email, text, or in person.
Fourth, you must record your food & sleep daily.
You’ll be provided with a Google document food log and you record your food in there.
Fifth, you must have your picture taken
These pictures are for your personal records and will not be shared unless we have your permission.
Take the picture in front of a white wall, wearing only shorts if you are a boy, or shorts and a sports bra if you are a girl. The photographer will need to stand between 5 and 8 feet from you, and fill the frame with you.
The first set of photos must be taken between January 30th and February 7th. A second set of photos must be taken the third week between Feb. 27 and March 6th, and the final photos to be taken at the completion of the challenge between March 27 and April 3rd. The photos to be taken are a front view, a right side view and a left side view, and a back view.
Sixth, when a trainer provides advice you should adhere to it.
This is a challenge lasting only 7 weeks, after the challenge you can tweak your diet to fit your needs.
Seventh, there is an alcoholic drink limit of 4 drinks per week.
Do not consume all four drinks on the same outting. Beer is not Paleo, and Gluten Free beer is not Paleo. Alcoholic Beverages ok to consume:
1) Red or White Wine
2) Nor Cal Margarita 1-2 shots of tequila, squeeze of lime, salt on the glass, soda water.
3) Vodka with a squeeze of orange and soda water
4) Gin with soda water
5) any non-sugar beverage you can create
6) No Tonic Water! Soda water is ok.
Eighth, the trainers are not tailoring a diet for each individual.
The trainers are reviewing food logs, answering questions and providing support for challenging situations i.e. Valentines Day, Saint Patrick’s Day, etc. If you want your diet tailored, we are available for personal 1-on-1 consultation services.
Ninth, there are NO cheat days on this Paleo Challenge
This is a very strict 7 weeks. Now if you cheat you are not kicked out of the challenge, but you are doing a disservice to all the hard work you have put in. It takes up to two weeks to recover from a cheat. It can take up to a month if it was a blow out. Please eat clean and reference recipes, ask accountability partners, or trainers for ideas on how to eat clean during a special event. (Need an excuse? Say you might have an allergy.)
Tenth, if you have special health issues, please contact us before you register so we can see if the Paleo Challenge is right for you.
Cost & Signing Up
The cost for the Paleo Challenge is $100. Sapling 10% and Redwood 15% member’s discount do apply. There are no discounts on the special Biosig + Paleo Challenge package for $200.
To sign up for the Paleo + Biosig package, visit the online store here.
To sign up for just the Paleo Challenge, visit the online store here.
What you can expect from the Paleo Challenge:
1) A trainer to check over your food log twice a week. Make comments and answer questions via email and the food log.
2) 3 Lectures all located at the gym on a Saturday at 12:15 PM. The dates are Jan. 30th, Feb 27th, and March 27th. Attendance is highly suggest, not required.
3) An accountability partner. Whom you can text, call, or email when you need support, are in a weak spot, or just want to be told “your are amazing and can do it.”
4) A forum where you can ask questions get ideas and help one another.
5) The knowledge of knowing that this is a chance to make a great change for your health with the help of others.
The Challenge Itinerary:
The First Lecture January 30th at 12:15 pm will cover how to eat Paleo, what to expect while eating Paleo, and will address some of the commonly asked questions like weighing and measuring food.
February 8th is the Challenge start date. Allowing one week and Super bowl weekend to clear out all non-Paleo food from the house. Purchase Scott’s cookbook at a 20% off and go grocery shopping for staples. (cookbook discount is provided through CrossFit Portland only and you must purchase the book from Scott.)
The Second Lecture Feb. 27th at 12:15 pm will cover blood sugar control, fruit and starchy vegetable consumption. After this Lecture the challenge will become stricter by further limiting starchy vegetable and fruit consumption to 2 servings per day for a small to medium person and 3-4 per day for a heftier person. That is the limit for the two combined, not 2 starchy vegetable and 2 fruit servings*. We will measure them as one fruit or Starchy vegetable.
Starting Feb. 29th the reduced starchy vegetables and fruit will begin, lasting through the end of the challenge, which is March 27th, 7 weeks and 5 days from the start date.
The Third and final lecture on March 27th at 12:15 pm will cover how to make Paleo a forever part of your life. The topics covered will be special occasions, Holiday seasons, and when local fruit is in season.
Suggestions to make this Challenge successful:
1st- – Read through the FAQ. It will be updated as more questions arise.
2nd– Before asking a question, read the FAQ.
3rd –If you feel that you have to hide or do something in secret then you shouldn’t be doing it.
4th — Read the ingredients, if you can’t pronounce the ingredients or the list is long, you shouldn’t do it.
5th –We advise getting 8-12 hours of sleep a night. Going to bed early between 8-10 pm and waking as late as possible.
6th –Understand all of the Commandments before signing up.
Frequently Asked Questions
How much fruit can I have in a day?
- We recommend eating fruit only after workouts. Though, when first transitioning to Paleo, fruit is a great diversion from cheats. So, we are putting a fruit serving* max at 5 for smaller people and 10 for larger people over 250 lb. After the 3rd week of the challenge you will be asked to greatly reduce your fruit amount to 1 serving per day post WOD for a little person and 2-3 servings per day for larger people.
What about squash, sweet potatoes, yams and other starchy vegetables?
- We would like to see the starch type foods consumed only post WOD. Though we realize this is asking a lot. So, the first three weeks we are being a bit more liberal. You can have max of 5 servings* if you are a small person and max 10 for heftier people.
I know I am suppose to eat meat, veggies at a meal. How much meat?
- A rough guideline for meat is to make a loose fist and consume that much meat (lean). If your meat is fattier i.e. ground meat, lamb, fish, dark meat then you will need to consume more of the meat or fill add about a half fist of lean protein in addition to your fist of fattier meat.
How much veggies should I eat? Is there a limit?
- We would love to see each and every person consume ¼-1/2 pound of veggies with every meal. Veggies (non-starch) are unlimited and a great way to curb the hunger bug-the snacking bug.
What about carrots? Are they a starch and limited or a non-starch?
- If the carrot is being consumed raw, then the quantity is not limited. If the carrot is cooked then the serving recommendations for starchy vegetables should be followed.
Is eating all this fat okay?
- Though historically (from 1970’s on) fat has been considered an enemy to the body. We assure you that this is not true. As long as the fat source is non-hydrogenated, unprocessed, and as natural a source as can be found, it is great for your bodies, brain, joints and as a fuel source.
Can I eat fatty cuts of meat?
- See above for full answer, but yes. Chicken thighs, lamb, pork, beef are all ok. Remember, the source matters find local- ideally Grass-Fed sources. (Order some meat from Baldhill Farms by calling 541-753-3500 or check out their website at http://www.4baldhillfarm.com/index.php.) They deliver to Portland.
– How much fat should I consume at a meal?
-Our recommendations are to start on the high side and trim the fat out to lean out, once you have fully converted to Paleo. For a small- medium person 80-140 grams is recommended. For a heftier sized person, 130-190 grams is recommended.
Are peanuts and cashews a Nut or a Legume?
- Peanuts are a legume and should not be consumed. “So cashews can join their other peculiar cousins of the ‘nut’ family, the peanut, which also is not a nut, but a legume that grows underground.”
What about milk substitutes?
- No milk substitutes, other than coconut milk from a can. The wide variety of So-Delicious available on the Market are delicious and a great substitute after the Paleo Challenge ☺
Is deli meat okay?
- Deli meat is a good source of protein in a pinch. This highly processed meat can have some secret sugar added, or other unhealthy preservatives.
I’m on my first week of paleo and I feel hungry, tired, have a headache, and lethargic. My workouts seem slow and I feel weak. Is this normal?
- Yes, this is totally normal. Sugar is a drug and you are now going through withdrawal. For most, it can take from 1-3 weeks for your body to make the transition to Paleo and start using fat more efficiently as the primary energy source for daily living. You might feel really hungry the first week or two. That is your body adjusting to the reduced carbohydrate intake. Read this article about the transition to stay encouraged!
I get calcium from dairy. Will I need to supplement if I go paleo?
- No you will not need to supplement. Read this.
Is eating all this protein bad for my kidneys?
Your friends might tell you, “eating all that meat is bad for you kidneys.” The following exerpt is from The Paleo Diet website.
I was wondering how you explain the benefits of the diet to those with severe hypertension and renal disease. High protein diets have a very high potential renal acid load. Even with a balance of fruits and vegetables, the protein would seem to add harmful strain on the kidneys.
Patients with pre-existing kidney disease and secondary hypertension as a direct result of this condition will worsen when given a high protein diet. This observation stems primarily from the work of Brenner and colleagues (1). Glomerulosclerosis elevates urinary albumin concentrations because of altered glomerular permeability. In patients with pre-existing kidney disease, reduced protein diets reduce GFR and urinary albumin. Brenner then took a leap of faith by suggesting that chronic high protein diets may underlie the development of glomerulosclerosis because they increase GFR which in turn induces nephrotic hyperfiltration causing glomerulosclerosis.
The Achilles heel of this hypothesis is that elevated GFR from increased dietary protein had only been shown under short-term conditions (1-4 wks). At the time in 1982, no one had bothered to examine kidney function with chronic high protein diets in healthy normals.
Arne Astrup’s group finally got around to doing this experiment in 1999 in a randomized dietary intervention over a 6-month period comparing a high protein diet (25% energy) vs. a low protein diet (12% energy) (2).
Kidney function remained normal; GFR expressed per unit kidney volume did not change, nor did albumin appear in the urine. The conclusion was, “Moderate changes in dietary protein intake cause adaptive alterations in renal size and function without indications of adverse effects.”
1. Brenner BM, Meyer TW, Hostetter TH. Dietary protein intake and the progressive nature of kidney disease: the role of hemodynamically mediated glomerular injury in the pathogenesis of progressive glomerular sclerosis in aging, renal ablation, and intrinsic renal disease. N Engl J Med. 1982 Sep 9;307(11):652-9
2. Skov AR, Toubro S, Bulow J, Krabbe K, Parving HH, Astrup A. Changes in renal function during weight loss induced by high vs. low-protein low-fat diets in overweight subjects. Int J Obes Relat Metab Disord. 1999 Nov;23(11):1,170-7.
CrossFit Portland Around the Web
Scott's Cookbook
Links
- CrossFit Fort Vancouver
- CrossFit Hillsdale
- CrossFit Hood River
- CrossFit Clackamas
- Physical Subculture
- Ring Training
- RMAX - Clubbells
- Straight Blast Gym
- Dr. Daniel Chong, ND
