Paleo Challenge Food Guide Sept 2012 by HC121104034139


									                                             PALEO FOOD LIST (Sept 2012 INFORMATION)
                                            EAT                                                                             DON’T EAT                                  MAYBE HAVE A
                                                                                                                                                                        LITTLE, if you
                                                                                                                                                                        really need to!

PROTEIN:                                                                                        Lunch meats, hot dogs, processed meat, fish higher in mercury         AFTER
Pasture-fed/Grass-fed and finished lean meats (Beef, Lamb, Pork, Bison)                         (orange roughy, swordfish) and most protein powders unless            CHALLENGE
Pasture-fed/Grass-fed/Free Range lean poultry (chicken, turkey, goose, duck)
Wild Game meats (Venison, Boar, Rabbit, Caribou, Elk, Emu, Alligator, Ostrich,
                                                                                                your dairy tolerant and have found a product made from grass-         Raw butter, raw
Turkey, Moose, Pheasant, Quail)                                                                 fed pastured cows that weren’t fed hormones – ask if it was           cheese and
Pasture-fed/Free Range/Grass fed Eggs (chicken, duck, goose)                                    made from raw and un-homogenized milk.                                cultured dairy
Seafood (wild and fresh sustainable fish is best) (salmon, halibut, Eel, Snapper,                                                                                     products (kefir,
Tuna, Cod, Grouper)                                                                             Oils: Corn, Cottonseed, Peanut, Crisco, shortening, Soybean,
(shellfish, shrimp, scallops, oysters, mussels, crab, lobster)                                  Rice bran, Wheat germ oils, hydrogenated oils, imitation butters      yogurt) raw milk
Organ meats                                                                                     and mayonnaise contains ingredients we don’t want.

CARBOHYDRATES: More VEGGiES than FRUIT (low to med startch content)                             Salt containing foods: Salad dressings, condiments, Proc              Beverages:
                                                                                                Cheese, Deli meats, Frankfurters, Ham, Hot dogs, Ketchup,             Herbal Tea - good,
Artichoke, Asparagus, Beet Greens, Bok Choy, Broccoli, brussel sprouts, Cabbage,                Pickled foods, Pork rinds, Processed meats, Salami, Salted nuts,
Carrots, Cauliflower, Celery, Cucumber, Cilantro, collards, Eggplant, Lettuce,                  Salted spices, Sausages with gluten, Smoked, dried, and salted        Limit and eliminate
Kale,Mushrooms, Mustard Greens, Onions, Parsley, Peppers, Radish, Rutabaga,                     fish and meat, canned meats/fish, Hot Sauce has sugars                coffee, diet soda,
Sea Vegetables, Spinach, , Choi Sum, Gai Lan, Brocolinni, Zuchinni, Swiss Chard,                Cereal Grains: Barley, Corn, Oats, Rice, Rye, Sorghum, Wheat,         wine( ounce),
Seaweed, Turnips, watercress                                                                    Yeast. (Think: bread, noodles, crackers, cookies, cake, pancakes,     spirits(2 ounce),
                                                                                                pasta, pizza, wheat tortillas), No Grainlike Seeds – Quinoa,          beer(1 12ounce)
Apple, Apricot, Avocado, Blackberries*, Blueberries*, Boysenberries, Cantaloupe,                Amaranth, Buckwheat and millet. Keep to small amts of gluten          Empty calories and
Cherries, Coconut*,Cranberries, Kiwi, Lemon, Lime, Mango, Nectarine, Orange,                    free substitutes if need be.                                          neurotoxin that
Passionfruit, Peach, Pear, Raspberries, Strawberries*, Tomato, Watermelon,                                                                                            impedes hormonal
Gooseberries, Guava (*lower in sugar and preferable)                                            Refined Sugars: Sweets/Candy, Juice(lack the fiber), Honey,           response to
                                                                                                Sugar drinks                                                          exercise.
Startchy Veg (consume in small amts!! -replenish glycogen stores, best directly after
exercise) with Sweet Potatoes, Yams, Beets, parsnips, pumpkin and butternut/Winter              ** These do not eat items mess with a whole host of body processes,
Squash.                                                                                         like insulin sensitivity, fat stores and autoimmune responses

GOOD FATS:                                                                                      Starchy Vegetables: Starchy tubers, Cassava root, Manioc,             Paleo Sweets:
                                                                                                Potatoes and all potato products, Tapioca pudding, butt loads of      dried fruit, nut mix
Avocado, Avacado Oil (cold pressed), bacon fat*, chicken fat* Coconut                           Sweet Potatoes and Yams                                               with fruit (nuts must
Milk/Cream/butter/oil, duck fat, flax oil (cold-pressed), ghee, lard, olives, olive oil (cold                                                                         be raw and
pressed), tallow, sesame oil (cold pressed) Unsweetened Almond Milk                             Legumes: All beans, Black-eyed peas, Chickpeas, Lentils, Peas,        unsalted)
* of pastured, grass-fed origins                                                                Miso, Peanut butter, Peanuts, Snow peas, Sugar snap peas,             Limit raw honey
Nuts and Seeds (Raw!!): Almonds, brazil nuts, cashews, chestnut, hazelnut, flax                 Soybeans (and all soybean products including Tofu)                    and stevia
seeds, macadamia nuts, pecan, pine nut, pumpkin seed, sesame, sunflower, walnuts,
pumpkin seeds. Dry roast yourself.
                                                                                                Refined Sugars: Sweets/Candy, Juice, Sugar drinks
                                                                                                ** These do not eat items mess with a whole host of body processes,   Other: Protein
                                                                                                like insulin sensitivity, fat stores and autoimmune responses         Shakes and
                                                                                                                                                                      Protein Bars
                                                                                               Dairy Products: Butter, Cheese, Cream, Dairy spreads, Ice-
                                                                                               cream, Milk, Skim Milk, Whole Milk Yogurt

If you are going to try the ‘Moo Paleo’ ensure all dairy products are from pasture fed animals! Go for Whole Fat and as untouched and natural as opposed to Non Fat

So what does this list mean?

Eat real food – meat, fish, eggs, vegetables, some fruit, and good fat from nuts, seeds, coconut, olives/olive oil and avocado. Eat foods with very few ingredients, all
pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.

1. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).

2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.

3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)

4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.

5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.

6. Do not drink alcohol, in any form.

7. Do not eat white potatoes. It’s kind of arbitrary, but one, they’re a nightshade, and two, sweet potatoes and yams are a more nutrient-dense option, so go for those instead. (On
that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)

8. Most importantly… do not try to shove your old, crappy diet into a shiny new Paleo 3.0 This means no “Paleo-fying” existing less-than-healthy recipes – no “Paleo”
pancakes, pizza or cookies.

A few compromises, based on our experience and other crossfitters. These are less than optimal foods that we are okay with you including in moderation.

1. Processed Meat. On occasion, we are okay with organic chicken sausage (these are nitrate, dairy, gluten and casein-free), and high quality bacon, deli meat, and jerky.

2. Nuts. We do not want you pounding back nuts and nut butters, people. Buy the organic & unroasted kind (no sugar added) if possible.

3. Dried Fruit. In general, careful with the fruit. Use dried fruit and ElevateMe Bars in serious moderation, and only if it doesn’t send you running for the nearest candy dish.

4. Non-”Paleo” Vegetables. We’re fine with green beans, sugar snap peas and snow peas. While they’re technically a legume, they’re far more “pod” than “bean”, and we want
you to eat your veggies.

5. Coffee and black tea. We’re okay with coffee (black, or with a little coconut milk) in moderation, and only if it doesn’t interfere with sleep. Usually, that means none after noon. If
you really want to go hardcore and reset your body’s sensitivity to caffeine, skip the coffee/tee for the 28 day period as well.

6. Vinegar. While it’s technically not “Paleo”, we’re fine with using it in small quantities as a salad dressing or in salsa.
7. Salt. While some “approved” foods like olives or bacon will have some salt in them, go easy when adding salt to your food.

Start Here: provided me with the basics. Please check out their blog at

In Part II of our Guide to Eating Dirty, We recommend cheating smart – indulging in those foods that aren’t going to knock you out of energy, wellness and performance commission
for days on end. The concept sounds pretty easy, and it is… as long as you know how various food groups like gluten, dairy and legumes affect you. So how do you figure out what
foods are okay to cheat with, and what foods will never be worth it?

I can tell you where it STARTS… strip out all the crap from your diet and let your body heal and recover from whatever effects those foods may be provoking. What, exactly, does
that mean? Super strict, no cheat, by-the-book, 100% Healthy Eating for the next 4 Weeks. Cut all the foods that could be kicking you in the crotch without you even knowing it for
the next 30 days, and see how that feels. (To be clear – this shouldn’t be a 4 week Challenge”. This is so much bigger than that. And it’s not really even about cheating. I kind of
tricked you there. I’m not sorry. Read on, please.)


First and foremost, it will change your life. I cannot possibly put enough emphasis on this simple fact. This. Will. Change. Your. Life. It will change the way you think about food, it will
change your tastes, it will change your habits and your cravings. It could, quite possibly, change the emotional relationship you have with food, and with your body. It has the
potential to change the way you eat for the rest of your life. I know this because I did it, and it changed my life, and it changed the way I eat on a very permanent basis.

I promised you some cheat-tips, so here’s how this ties in. The only way you are going to know if something is having a negative effect on how you look, feel or perform is to take it
out for a while, then try it again with a fresh perspective. Think of it this way – if you’re allergic to pollen, and you are exposed to pollen every day, that means every day your nose is
a little stuffy and your head is a little achy. You probably don’t even realize how crappy you feel, because a stuffy nose and achy head is just normal. Now, take a vacation
somewhere pollen-free. Allow your body to experience a month without that irritant. Then… come home. Imagine how aware you would be of your allergy then. Your first few days
back, you would be miserably in tune with how your allergy is affecting your everyday life.

Same concept here. Dairy, gluten, lectins and alkaloids may be provoking a similar autoimmune response in your body today – and you don’t even know it. Certain sugary foods
may send you running for the nearest candy bowl, while others may satisfy you with just a small amount. So take a vacation from those food groups. Give your body a break, and
then, if you so choose, come back to them with a fresh perspective. You’ll be able to immediately see if – and how – they really do impact how you look, feel and perform.

There are other reasons for doing a super strict 30 day healthy eating program. For one, there’s an excellent chance that this little adventure will jump start fat loss. And I’ve seen
really good results, especially in women, of body shapes changing just by eliminating these foods. Does your stomach look flat in the morning and chubby by day’s end? Try cutting
dairy. You’d be surprised how an irritated digestive tract can manifest into a muffin-top over those low rider jeans in just a matter of hours.

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