Clean Eating Challenge Guidelines | Big Easy CrossFit

Clean Eating Challenge Guidelines

START: FEBRUARY 15, 2016

RULES: This is strictly for the Rx version of this challenge! Highly recommended if you want to lose any weight.

  • Eat meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.
  • More importantly, here’s what NOT to eat during the duration of your 30 days. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.
    • Do not consume added sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, coconut sugar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc. Read your labels, because companies sneak sugar into products in ways you might not recognize.
    • Do not consume alcohol in any form, not even for cooking. (And it should go without saying, but no tobacco products of any sort, either.)
    • Do not eat grains. This includes (but is not limited to) wheat, rye, barley, oats, corn, rice, millet, bulgur, sorghum, amaranth, buckwheat, sprouted grains and all of those gluten-free pseudo-grains like quinoa. This also includes all the ways we add wheat, corn and rice into our foods in the form of bran, germ, starch and so on. Again, read your labels.
    • Do not eat legumes. This includes beans of all kinds (black, red, pinto, navy, white, kidney, lima, fava, etc.), peas, chickpeas, lentils, and peanuts. No peanut butter, either. This also includes all forms of soy – soy sauce, miso, tofu, tempeh, edamame, and all the ways we sneak soy into foods (like lecithin).
    • Do not eat dairy. This includes cow, goat or sheep’s milk products such as cream, cheese (hard or soft), kefir, yogurt (even Greek), and sour cream… with the exception of clarified butter or ghee.
    • Do not try to re-create baked goods, junk foods, or treats* with “approved” ingredients.  Remember, these are the same foods that got you into health-trouble in the first place—and a pancake is still a pancake, regardless of the ingredients.

RULES: This is strictly for the Scaled version. This version is for people who are already happy with their weight, but want to learn how to eat WHOLE foods properly for performance and more GAINZ!

  • Eat meat, seafood, eggs, tons of vegetables, some fruit, and plenty of good fats from fruits, oils, nuts and seeds. Whole Grains, oatmeal, quinoa, white rice and potatoes are examples of starches that are allowed. If you have to ask it probably isn’t allowed. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re totally natural and unprocessed.

-Do not eat any starches other than root vegetables (no potatoes) past 3pm. This will help to maintain a good lean body.

  •  More importantly, here’s what NOT to eat during the duration of your 30 days. Omitting all of these foods and beverages will help you regain your healthy metabolism, reduce systemic inflammation, and help you discover how these foods are truly impacting your health, fitness and quality of life.
    • Do not consume added artificial sugar. No Splenda, Equal, Nutrasweet, xylitol, etc. Honey is a great natural sweetener. USE SPARINGLY! Read your labels, because companies sneak sugar into products in ways you might not recognize.
    • Let’s be honest here. We live in New Orleans, but do you really have to have that drink or five 4 out of 7 days? Just like the old saying goes, “just because you could doesn’t mean you should.” You only have 1 body. Treat it right! Keep alcohol consumption to 1 night a week. Do not drink in excess to get drunk. This is only 30 days people. We have 335 other days to drink all you want. Lowering your consumption is not that hard. If you consider this hard to give up then you don’t have health as a top priority.
    • You can still enjoy your Monday favorite red beans and rice. Legumes are ok in moderation. Moderation does not mean a whole case of bean dip that you ate with whole grain crackers to “balance” it out.
    • Dairy. Crush it! Just like everything else though, use moderation. A wheel of cheese does not count as a good well rounded meal. Impressive as it may be to eat that.

WHY ARE WE DOING THIS:

Certain food groups (like sugar, grains, dairy and legumes) could be having a negative impact on your health and fitness without you even realizing it. Are your energy levels inconsistent or non-existent? Do you have aches and pains that can’t be explained by over-use or injury? Are you having a hard time losing weight no matter how hard you try? Do you have some sort of condition (like skin issues, digestive ailments, seasonal allergies or fertility issues) that medication hasn’t helped? These symptoms may be directly related to the foods you eat – even the “healthy” stuff. So how do you know if (and how) these foods are affecting you?

Strip them from your diet completely. Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever effects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health. The most important reason to keep reading? This will change your life.

We cannot possibly put enough emphasis on this simple fact—the next 30 days will change your life. It will change the way you think about food, it will change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the potential to change the way you eat for the rest of your life. We know this because we did it, and tens of thousands of people have done it since, and it changed our lives (and their lives) in a very permanent fashion.

HOW TO BUILD A WELL ROUNDED MEAL:

  • Every meal should consist of protein, carbs, and fats. The ratio for these macro nutrients are 40% carbs, 30% protein, and 30% fats. Keep in mind these ratios can change with the goals you have. Basically divide your plate like a pie chart and fill in the following ratios.
    • Men on average are looking to get in 25-35g protein, 35-45g carbs, and 4.5-6g of fat with every meal. 3-5 meals a day.
    • Women on average are looking to get 15-25g protein, 25-35g carbs, and 3.5-5g of fat with every meal. 3-5 meals a day.
    • Start on the lower end and see if it is enough food. You should be satisfied, not stuffed. You hunger should be curved for a couples hours after each meal.

EXTRAS:

  • Drink plenty of water! 4-5 bottles of water a day should be suffice. The more the merrier though.
  • Get 6-8 hours of sleep. If you must only sleep 4-5 hours a day due to life/work then pick a day when you are off and sleep ALL day. Your mind and body will thank you later.
  • Come to CrossFit and stay active. You can’t out train a crappy diet. We should be set on that part after this 30 day challenge. When people have their diet and sleep in check, but are not making progress in the gym they need to check the intensity they bring to each workout. We’re not saying go to failure and hurt yourself. We are able to keep the intensity up in workouts by constantly scaling down the movements. This not only keeps the intensity high, but ensures you keep good form throughout the workout.

If you have any questions or concerns before/during the challenge, please consult one of the trainers. We are here to help you succeed!

We can do this!

 

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