TAGS
Oct 1- Nov 26th
Points 1. Body scan changes will be half your score ! Pleas return these into Kelie ( she will be the only one who sees these ! ) 2. Please email weekly points to Ann Marchant @ Annmarie.marchant@gmail.com
You will receive 1 point everyday you eat without any cheats , even a “little cheat ” and you lose your point .( total of 56 points possible for entire challenge ) – You will receive 1 point for every CrossFit WOD you do . Up to 3 points a week , you can work out more , just won’t get points for the challenge ;)( total of 24 points) – You will receive 3 points a week if you sleep 7+ hours for at least 5 nights a week . You will get 0 points if you don’t get 5 nights of 7+ hours of sleep. ( total of 24 points) – There will be special bonus points during the competition. – Your before and after scans will account for 50% of your score ! We will use both Fat Loss and MUSCLE GAINED…..this is not only a weight loss challenge !!!!
See attached for what is “cheats ”
Resources
Www.thepaleomama.com ( good family stuff) Www.everydaypaleo.com Www.marksdailyapple.com
Paleo in a Nutshell: Meat, vegetables, nuts and seeds, some fruit, little starch, and NO sugar! Ground Rules for Eating Paleo: -Just because these foods are not part of the diet, you don’t have to banish them from life forever, but you should try to avoid them most of the time! 1. 1. All the lean meats, fish, and seafood you can eat (i.e. skinless turkey breast, shrimp, salmon, crab, lean pork tenderloin, sirloin, chicken breast, flank steak, pork chops) 2. 2. All the fruits and non-starchy vegetables you can eat (NO white potatoes or corn!! Sweet potatoes, broccoli, asparagus, cauliflower, green beans are all okay) 3. 3. No cereals 4. 4. No legumes (NO beans, peanuts, peanut butter) 5. 5. No dairy products 6. 6. No processed foods (Center Aisle of the Grocery Store) 7. No sugars….real or artificial Limit: Honey, Maple Syrup, Stevia, Coconut sugar etc. ***The biggest thing to remember is to eat just the foods you can hunt and gather at your supermarket. When shopping for Paleo stay tothe outside of your grocery store. AVOID the inner aisle of all the processed foods. – MEALS: You should eat animal food at almost every meal. You must eat fruits and vegetables, too. If protein-dense food is your main source of calories you will get sick because your body can’t handle this much diluted protein without something else, either fat or carbohydrates. – NUTS: Nuts are rich in calories. If you’re trying to lose weight, you should eat only about 4 ounces of them a day. The best nuts to eat are almonds, brazil nuts, cashew, chestnuts, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, and walnuts. – FRUIT: I try to limit my fruits to one a day or one every other day, because they are so high in sugars. Try to stick with apples, strawberries, blueberries, boysenberry, raspberry, or blackberry. OILS: If you do oil use; extra virgin olive oil, flaxseed oil, canola oil, coconut oil, walnut oil – FOODS IN MODERATION: *Oils(avocado, walnut, flaxseed (4 tbsp or less a day)) *Beverages (diet sodas, wine (6oz) spirits (4 oz) *Paleo sweets (dried fruits no more than 2 oz a day) . GET MORE SLEEP. Sleep does more than help your body recover from a long day — it actually helps you fight fat. In fact, researchers at the University of Chicago reported that sleeping less than 7 to 8 hours can increase your appetite (forcing you to overeat), slow your metabolism (causing you to burn fewer calories) and make the body retain more abdominal fat. Lack of sleep also tends to increase our body’s response to stress, which has a domino effect on cortisol. The more sleep deprived we are, the more stressed we become, the more cortisol we release, AND the more cortisol we release the harder it is for our bodies to handle stress. elevated cortisol disturbs our sleep, then we go into our day tired, which further elevates stress which further raises cortisol. You see the problem by now- disturbed sleep makes us more prone tostress, which raises cortisol, which supresses immune function, elevates blood sugar levels, decreases sex drive and decreases insulin sensitivity. Once sleep gets out of whack, you’re REALLY in trouble. Think about it- for most of us, stresses that would otherwise be manageable become UN-manageable when we’re tired. Staying up too late, neglecting sleep quality, or not sleeping long enough can seriously affect your ability to handle stress. Here’s a fun fact: JUST ONE NIGHT OF MISSED or INADEQUATE SLEEP CAN MAKE YOU AS INSULIN RESISTANT AS A TYPE 2 DIABETIC. EEK. Your physiology simply is not normal when you don’t get your zzz’s. Even if you work out and your food is pretty good, you can seriously undermine your health and add inches to your waistline by mismanaging the amount of hours you sleep each night. So try to sleep more, booze less. Shoot for AT LEAST 8 hours of solid zz’s a night, and not on the couch with the TV on. Make sleepy time SLEEP time, dark room, quiet, nodistractions, time for zz’s. Need another reason to sleep more? Lack of shut-eye is also associated with bad workouts. Do yourself a favor and get some rest. Your body will thank you.
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