Download Week # Goal Description One Two Three Four

 Tier ONE Aim: Energy, Recovery, Focus. Week # One Two Three Four Goal Description Drink more water. Everyone should consume at least ½ of their body weight in ounces of water per day. For example, an individual that weighs 140 lbs. should be drinking at least 70 ounces of water daily. Proper hydration alone will change your body composition. Refined sugars impact insulin levels resulting in unwanted fat storage. Foods should only contain Reduce and replace the stevia, xylitol, agave, coconut sugar, date sugar, grade refined sugars in your diet. B maple syrup, or raw local honey, (listed in order of impact on insulin from least to greatest). Replace bad fats with beneficial fats. Eat more greens. Bad fats such as soybean oil, canola oil, corn oil, peanut oil, cottonseed oil, safflower and sunflower oils are all high in easily oxidized polyunsaturated fats (PUFAs) and pro-­‐inflammatory omega-­‐6 fatty acids. Foods that are prepared in oil, packaged or homemade, should contain only coconut oil, olive oil, avocado oil, ghee, tallow, or lard. Other than water, green vegetables ought to be the foundation of any diet plan. Ideally, greens are consumed throughout the day for every snack and meal. Additional Tier 1 goals: 1. Have a working knowledge of the MACRONUTRIENTS -­‐ carbohydrates, proteins, and fats. 2. Know and use basic cooking skills and tools needed for food preparation. 3. Schedule time for food preparation. Tier TWO Aim: Purify/Cleanse and Solidify Choices Week # Description Five Change the meat you eat. Six Seven Eight Purchase Organic. Avoid gluten. Use non-­‐dairy options. Goal Meat should be top priority when budgeting for food because of toxins. Grass-­‐fed, organic, local meat is best. Studies have linked pesticide exposure to cancers, neurological damage as well as birth defects and even possible early onset of Parkinson’s Disease. Refer to the attached list of foods to learn the specifics of shopping for organics. Gluten is a protein found in grains such as wheat, rye, barley, and occasionally oats. Studies are showing that this protein has negative effects and can cause long-­‐term damage on the immune system, digestive tract, and brain function. Replace gluten-­‐containing products with gluten-­‐
free options like quinoa. Dairy products contain sugars and proteins that have negative outcomes on allergies, insulin levels, and hormones. Most people are unaware of these issues until dairy is removed from the diet. After a period of avoidance, some may be able to tolerate good quality fermented dairy products. Additional Tier 2 goals: 1. Know and travel to locations to purchase the best meats, vegetables, and other foods. 2. Join a CSA, like “Lancaster Farm Fresh”. They deliver straight to our door. 3. Have a list of “go to” recipes that can be easily prepared. Tier THREE Aim: Simplify Week # Nine Ten Eleven Twelve Description Goal Caffeine can have harmful effects including but not limited to high blood pressure, gout, insomnia, Limit caffeine. headaches, infertility, adrenal fatigue, impaired glucose metabolism, etc. Begin cutting the intake of caffeine daily. Grains contain chemicals that have anti-­‐nutrient properties. Instead of adding nutrients to the body, these anti-­‐nutrients attach themselves to vitamins and Replace grains with minerals and remove them from the body. Instead, alternatives. eat nutrient dense nuts, fruits, and vegetables for carbohydrates. Packaged foods are highly refined and contain additives. If it is necessary to purchase packaged Use foods in their whole form items, be sure there are five ingredients or less and or as close to the whole form. that these ingredients are not artificial. Ideally, buy foods in the whole form and prepare them yourself. Glance back over the each week and each tier to be Incorporate Tiers 1, 2, 3 on a sure that you are staying committed. daily basis. Additional Tier 3 Goals: 1. Measure food amounts and experiment with “ZONE” method food preparation. 2. Work through an entire Paleo-­‐type cookbook to become familiar with recipes and new food options. 3. Build knowledge of why it is important to help others achieve the same success. Contact Courtney for any questions at: courtney@crossfit-­‐collective.com