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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