2016-17-nutrition-challenge-announcement

 

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat…” -Greg Glassman, World-Class Fitness in 100 Words

 

Challenge Begins: 12:01am Monday, December 12, 2016

Challenge Ends: 11:59pm, Friday January 13, 2017

The Rules

  1. The Challenge begins on Monday, Dec. 12. Turn in a “Getting Started” sheet at the gym by Friday, Dec. 16
  2. At the end of each day, ask yourself:
    “Did I eat meat and vegetables, nuts and seeds, some fruit, little starch, and little sugar?”
    Post your answer to our Facebook group – there will be a thread for each day of the Challenge.
  3. The Challenge ends on Friday, January 13. We are having an in-house competition on Saturday, January 14 and you get 2 points for competing!
  4. The person(s) with the largest number of points at the end of the Challenge will receive a $30 Rogue Fitness gift certificate!

 

The Holiday Rules
There are two major secular holidays when you can relax the rules a little:

  • Christmas Day: Eat whatever you want, but you *must* continue to follow the alcohol rules.
  • New Years Eve: Drink whatever you want, but you *must* continue to follow the food rules.

 

What to Eat and What to Avoid

IMPORTANT: If you have dietary restrictions given to you by your doctor, food allergies, or a medical condition that requires or might require a special diet, please consult your doctor before starting this Challenge.

What to eat:

  • Meat, poultry, fish, seafood
    • Butter and eggs are allowed, but not milk or milk products.
  • Vegetables: Leafy greens, broccoli and other cruciferous veg, onions, carrots, squashes.
  • Nuts and seeds: Almonds, pecans, walnuts, pumpkin seeds, nut butters.
  • Coconut and avocado products.
  • Fruits that have a high water content or low amounts of sugars: Berries, melons, apples, peaches, and citrus.

Eat these things sparingly:

  • Alcohol: up to 7 Alcoholic drinks (no beer or sugary drinks) per 100lb bodyweight per week
  • Grain products that do not make up the majority of a dish, like tortillas, or used as a garnish, like a spoonful of quinoa.
  • Sugar-added products where sugar is not a majority of the dish: for example, tomato sauces and bacon have small amounts of added sugars.
  • Stevia- and other sugar substitute-based products like Zevia, Kill Cliff, etc.
  • Beans and legumes like cashews.

What to avoid:

  • Dishes with grain products as the main ingredient: pastas, breads, pretzels, pizza.
  • Dishes with milk products as the main ingredient: milk, cream sauces, cheeses, yogurts.
  • Anything battered.
  • Sugars: sodas, mixed drinks, candy, sweet desserts, table sugar.
  • “Dense fruits”: fruit juice, dried fruits, or fruits that contain lots of sugars like bananas, pineapples, figs, mangos, cherries, and grapes.

 

Exceptions around workouts:
1 hour before and/or up to 2 hours after a workout, you can also eat:

  • Protein powders, including whey powders and powders that have added sugars.
  • Starches like potatoes, yams, sweet potatoes, white rice.
  • Other starchy products like popcorn and rice cakes.
  • “Dense fruits”: fruit juice, dried fruits, or fruits that contain lots of sugars like bananas, pineapples, figs, mangos, cherries, and grapes.

 

Helpful guidelines

  • Don’t starve yourself. This is not a calorie-counting Challenge. Removing sugars from your diet will automatically cut calories, and you may find that you need to eat more of the other types of foods.
  • Don’t binge either: the rules are designed to help you stay on-track without making you feel deprived.
  • If your performance in the gym goes bad or if you get grumpy easily, consider adding more carbs around your workout.

 

Scoring

(Men will die for points. -Greg Glassman)

Accumulate points for each recorded reflection and completed sub-challenge. Highest score on Christmas wins Caveman Bowls!

We will post a tracking sheet in the gym along with foil stars.

  • You get a foil star (1 point) if: you answered “Yes” to the question in #2
  • You don’t get a foil star (0 points) if: you answered “No” to the question in #2
  • BUT: You get a half-star (½ point) if: you get on FB and tell us what went wrong and how you can do better tomorrow.