DF/CFT - PALEO CHALLENGE CHECKLIST 1. “ALRIGHT, I’M IN. LET’S DO THIS PALEO THING.” ☐ Clean out your pantry: Remove the bread, rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined, packaged foods. ☐
Stock up your pantry with: lean meats, eggs, veggies, fruits, nuts, seeds, healthy fats and tubers. Example:
Protein – eggs, chicken, fish, pork, or steak. Buy in bulk and freeze. Your choice of vegetables and/or fruits. If you wanna go Organic, these are your best choices to start, and these fruits and veggies you can survive with just regular.
Healthy fats – almonds, walnuts, almond butter, cooking with things like olive oil or coconut oil or red palm oil.
☐ Plan your meals ahead each day: This is the motherload. If you can learn to cook two or three basic
healthy meals, along with a healthy breakfast option that you’re cool with having on a regular basis, you can absolutely dominate a week of healthy living.
☐ Reserve your spot for class every day. Use the DF/CFT daily post on Facebook to stay connected with the instructor and your teammates.
☐ Carry your post workout nutrition with you. Example:
Protein – you can choose any protein powder you want; whey protein, hemp protein, etc. Start with 20g of
protein (usually 1 scoop) for females and 20g - 45g for males. Within this range, adjust it based on your muscles recovery time. Carbohydrates options – choose 3 to 9 ounces of: sweet potatoes, yams, plantain, carrots, spaghetti squash, pumpkin, yucca (cassava), eddoes, taro root, etc. If your main goal is to decrease body fat and get leaner then skip the carbs. If you feel dizzy during your workouts or your performance is decreasing then start by adding 3 oz. of carbs within 30 minutes post workout each day, increase as needed within the above range. Healthy fats – avoid fats post workout.
☐ Stay connected with us by posting your journey on the Discover Fitness or CrossFit Timmins Facebook page. Email your questions to eduardosuarez2016@hotmail.com
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Is there a wrong way to go Paleo? The right way: Focus on eating real foods (not processed crap), like protein, healthy fats, and plenty of vegetables. The wrong way: Switching from normal cookies and pancakes to Paleo cookies and pancakes. Eating as much fruit, sweet potatoes, and dark chocolate as possible. Remember, just about every meal should be loaded with vegetables, along with a protein source. Fresh fruit is great, in moderation, and mixing in nutrient rich complex carbs (like sweet potatoes) is awesome too. But loading up on tons of ‘Paleo friendly’ (aka processed and sugary) carb sources defeats the purpose entirely.
For more info about the DF/CFT Paleo Challenge, please visit us at: discoverfitness.ca or Facebook at: Discover Fitness with Kate Durst