Survey
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
* Your assessment is very important for improving the workof artificial intelligence, which forms the content of this project
CFND Clean 30 Challenge Why Clean? Clean eating is a great way to increase energy, improve performance, and generally feel better. We make room for nutrient dense, whole foods by eliminating processed “food”, and refined sugar from our diets. Clean eating is a bit less restrictive than pure Paleo or eating a Zone diet in that some grains are allowed and portions are not strictly calculated. Think about shopping the perimeter of the grocery store. Think about eating foods that grew, swam, walked, or ran. Think about eating stuff that was not “made” in a factory and that your grandmother would have recognized when she was a girl. C l e a n E a t i n “Eat food, mostly plants, not too much” g – Michael Pollan What’s OUT? : Sugar, artificial sweeteners, soda, fruit juice, alcohol, legumes (beans & peanuts) bread, traditional pasta, cookies, muffins, bagels, other W baked goods, anything processed, and anything H from a package with an ingredient you can’t see or pronounce. Y ? Alcohol This is a challenge, and booze is pretty much the worst thing we can ingest when trying to get healthy. So - alcohol of all kinds and sorts is OUT. If you choose to add one drink to an otherwise clean meal, it’s a one-point loss. Any consumption beyond that (anything more than one beer, 4 oz. of wine, or 1 oz. of liquor) becomes a 0 point meal. Holding to this challenge point will help us understand how - aliquam.alcohol affects us, short-term and longterm! May 28-June 26 So, what can I eat? Meat Fish, shellfish, beef (preferably grass-fed), chicken, turkey, nitratefree bacon and deli. Vegetables This food group will be the basis of your diet for the next 45 days. The more colorful your veggies, the better. Think salads, stews, soups and smoothies. Slice ‘em, dice ‘em, cook ‘em, munch ‘em. Watch what happens to your energy. Eggs Fruit Any and all fruits are allowed. Berries are best due to the high fiber and antioxidants. Limit fruits like bananas – these tend to cause sugar spikes. Experiment with replacing your snack of fruit with a vegetable and a handful of nuts. Nuts and seeds Pay attention to portion sizes (a portion is as big as your thumb). Walnuts, almonds, cashews, pecans, pistachios, hazelnuts are healthy nuts. For seeds, try out chia, flax, hemp, sunflower and pumpkin. Look at adding seeds to salads and smoothies. Nut butters are okay, pay attention to portions. Healthy fats and oils Our bodies need fat, plain and simple. Healthy fats come from sesame seed oil, coconut oil, avocado, coconut oil, macadamia oil, grapeseed oil, extra virgin olive oil, and walnut oil. Grains and starch Because our blood sugar is partly derived from the glycemic index of the grains we eat, we will try to stick with low-glycemic grains for this challenge. ONE SERVING (the size of your cupped palm) of the following per day is allowed: millet, steel-cut oatmeal, rice, quinoa, barley, sweet potato, white potato. OR…trade that in for… Dairy ONE SERVING of dairy per day. We want you to think about nutrition in terms of making meaningful changes – so dairy will be allowed in place of a starch or grain. This means ONE SERVING of milk, cheese, or yogurt. No added sugar – plain yogurt only! (Ice cream is a no-no, because of the added sugar.) You’re welcome! CFND Clean 30 Challenge A word about logging food and portions: this nutrition challenge is based on logging what you eat. You commit to tracking your intake, but it’s up to you if you want to share it with others in the challenge to get feedback or ideas. We encourage healthy, reasonable portions – just use your hand. A cupped palm for fruit and grains, a flat palm (no fingers!) for meat, two cupped palms for veggies, a thumb-size for fats, nuts, and seeds. How do I earn points during the challenge? The point system is the following: Earn 2 points for each Breakfast, Lunch, and Dinner that has only clean foods and ingredients Loose 1 point for each meal with 1 non-clean ingredient A meal with more than one non-clean ingredient is a 0 recovery shakes are = 2 points allowed post-workout) Sleep at least 7 hours each night = 2 points Identify one reasonable fitness goal to work on Attend a WOD at CFND; Identify a nutrition change OR complete and log an to implement over 30 days Endurance Run-WOD into Wodify= 2 points Commit to logging your intake point meal Winners are based on total points scored Take measurements (arm, thigh, waist, hips, or Each clean snack earns you 1 Commit to reading labels and avoiding ingredients point that are non-approved Drink half of your bodyweight (or more) in Date Sleep Breakfast Snack Lunch Snack Dinner Water WOD TOTAL ounces of water each day Total /2 /2 /1 /2 /1 /2 /2 /2 /14 (protein powders/ Food log / Notes weight) or take pictures pre- and post- challenge. CFND Clean 30 Challenge The details: $20 to participate All proceeds go to winners – prizes will be determined by how many participants sign up Sign up on the sign-up sheet at the gym and turn in your $20 to a coach Point totals due into the shared Google Doc each week by Sunday night, 9pm. Final week’s score is due in the evening of the 30th day, Friday, June 26th. “There is no diet that will do what eating healthy does” CFND Clean 30 Challenge Date Sleep Breakfast Snack Lunch Snack Dinner Water WOD TOTAL Total /2 /2 /1 /2 /1 /2 /2 /2 /14 Food log / Notes Date Total Food log / Notes Sleep Breakfast Snack Lunch Snack Dinner Water WOD TOTAL /2 /2 /1 /2 /1 /2 /2 /2 /14