What

Paleo nutrition challenge.  Six weeks beginning 2/1/10, ending 3/14/10.

Eat unweighed, unmeasured Paleolithic foods.

Meat and vegetables, fruit and nuts, little salt and starches, no sugar

Correct our Omega 3 and Omega 6 balance.  The processed foods and

breads.  Higher in Omega 3 fatty acids.  Can take fish oil to help

correct this imbalance.  Eat grass fed beef and wild caught fish

Eat real foods.  Eat unprocessed foods.  Focus on your food choices.

Focus on insulin sensitivity.

Balance.  Protein 19%-35%, Fat 28%-35%, Carbohydrates 22%-40%.

For increased performance, more carbs

Eat to be lean, increase P and F, decrease carbs.

Why

We are cleaning up out food intake for six weeks.  After the six weeks, we can

add items back into a lifestyle diet we can maintain.  When we add foods,

do so slowly to determine its effect.

How do you feel, how do you look, how do you perform.

No grains to reduce systemic inflammation

No sugars to decrease you glycemic load and get insulin sensitivity under

control

Carbohydrates

Delete the processed foods.  Breads, pasta’s, grains.  High glycemic load

Goal is to eat vegetables.  Eat fruit, limit the amount.  High sugar content.

Sweet potato’s are ok.

Salt

Some salt in salty meats due to our physical activity.

Vinegar

Don’t consume it.  Creates blood acidity.

Protein

Eat meat.  Your protein intake should be about 35% of your caloric intake

Grass fed beef and wild caught fish is preferable due to lack of grain in the

diet of the meat.  Otherwise, go for lean meats.

Eggs are ok.  Eat the vegetarian fed eggs with the additional Omega 3

fatty acids.  Eat the yokes.  This is where the good stuff is located.

Coffee

2 cups per day.  Black.  Okay to add heavy whipping cream because it’s mostly

fat .  Suggestion is coffee with heavy whipping cream with cinnamon.

Tea is ok.

Caffeine.  Limit the caffeine.

Have a food log.  Bring in on Monday

Get with your partner regarding food lists and food choices.

We will have recipe suggestions.

Alcohol.  Two glasses of wine/tequila per week.

Cheat days.  Three over the six weeks.

No dairy

Benchmark workouts.  Filthy fifties, 1RM deadlift, Cindy.

Understand that there are all kinds of exceptions to suit whomever does the challenge.  Our goal is to set some standards and use these to guide our nutritional needs for six weeks.  You will find exceptions for almost every food and type of food.  Be strict using the rules we have set forth and add to your lifestyle diet after March 13.