While not everyone will respond in the same way to every diet, there IS a way to eat well no matter what your budget, lifestyle or family/work demands.

So, where do you start?

QUALITY

Whole Foods – found on the perimeter of grocery store in fridges, non-processed, very few ingredients (or those that can be pronounced and are recognizable as food), no label at all, looks like it did in nature.

Easiest way to make sure you’re buying Whole Foods?

• Start in produce –> Go to meats/seafoods –> Go to eggs –> Get Out!
• Limit your time in the aisles where you’ll find canned, processed, shelf-stable goods… but don’t forget your coffee

Processing – what’s the big deal?

• Nutrients are removed then synthetically added again
• May be the cause of auto-immune disorders, allergies, rashes, asthma, etc

THE BASICS: What should we eat?

• Carbohydrates
  • PRIMARILY VEGETABLES! – All types of leafy greens (romaine, kale, spinach, bok choy, swiss chard, etc) peppers, snap peas, green beans, broccoli, cauliflower, eggplant, brussel sprouts, carrots, beets, tomatoes, cucumbers, mushrooms, onions, etc.
  • Starches – Squash (buttuernut, spaghetti, acorn, turnip), Potatoes (red, sweet, white, yellow, purple, etc)
  • Fruit – Minimize dried fruit., especially with added sugar
  • Whole grains/rice
• Proteins
  • Eggs and egg whites – cage free, organic. Local (farmer’s market)
  • Beef and steak – grass-fed, local (Walden meats)
  • Pork – local, organic
  • Chicken, turkey, duck – free range, organic (Backyard Birds)
  • Fish – tuna, salmon, haddock, cod, snapper, swordfish (Captain Mardens or Quarterdeck) – wild caught
  • Shellfish – shrimp, lobster, scallops, crab
• Fats
  • Oils – coconut, olive, avocado, – no canola
  • Avocado
  • Coconut and coconut butter
  • Nuts and Seeds and their butters
• Combinations
  • Dairy (protein+fat) – yogurt, cheese, milk, cream
  • Beans (carb + protein + fat)
  • Quinoa (protein + carb)

So what’s next?

QUANTITY

• Balance ratios of carbs, protein and fat throughout the day. Every meal should have ALL three macronutrients
• Eat 3 meals a day. NOT including Post WOD nutrition
• What about snacks?
  • Try not to. Becomes a habit. Creates false sensation of being hungry
  • Meat more at meals
• The chart below is an easy way to “eyeball” portions:

This is an INDIVIDUAL challenge. You will get points each day for adherence to your changes. Each participant will record a score on the back whiteboard. Each week your potential for points increases.

Week 1: 1^st change + Row cumulative 10K
Scoring: 1 point each day plus a bonus point on last day of the week for completing row
Week 2: 2^nd change (+ maintain 1^st) + 350 cumulative burpees
Scoring: 2 points/day. Plus 1 for completing burpees
Week 3: 3^rd change (+ maintain 1^st & 2^nd) + 500 cumulative sit ups
Scoring: 3 points/day. Plus 1 for completing sit ups
Week 4: 4^th change (maintain 1^st, 2^nd & 3^rd) + 100 cumulative plate pushes (25 lb plate for 1 length of turf)
Scoring: 4 points/day. Plus 1 for completing plate pushes

AN EXAMPLE OF GOOD, YET BALANCED NUTRITION “CHANGES”
Week 1 – 2 Meals include vegetables
Week 2 – Keep veggies add 60oz water/day
Week 3 – Keep veggies, water, add no sugar
Week 4 – Keep veggies, water, no sugar and add no wine except Fri OR Sat

Online Recipes
www.PaleOMG.com
www.contemporarycavegirl.wordpress.com
www.runonveg.com – Vegetarian
www.nomnompaleo.com
www.balancedbites.com – (don’t agree with their food pyramid. Veggies should be base)
www.wellfed.com

Books
Against All Grain
It Starts With Food
Juli Bauer’s Paleo Cookbook
The Paleo Kitchen
In Defense of Food

Other Resources
http://whole30.com/blog/ – shopping lists, eyeball portion chart, recipes
www.thepaleodiet.com – everything you need to know about paleo
www.paleoleap.com – brief overview of paleo/healthy eating including recipes
http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf – Quantity Meal Plans
www.journal.crossfit.com – Categories: Nutrition
In Defense of Food – iTunes PBS documentary