 Like past nutrition and body composition challenges, will be a "reset" for a lot of you. Whether you're recovering from Rugby 7s, Easter weekend, or still feeling the effects from Christmas (?!) nutrition is an important step in the journey to overall health and wellness. This isn't just a weight loss challenge, it's a lifestyle challenge. It is for anyone looking to improve several aspects of their lives. Here are the deets:
This will be an 8-week long, two part challenge. The first 4 weeks will focus on quality of food. During the last four weeks, we'll dial it in with the same quality food but with an added focus on quantity. The number of meals will be determined by the athlete’s size and goals. Points: Part 1: Quality 4 Points: Perfect day of eating. Example: You didn't cheat at all! 3 Points: One minor slip. Example: Cream in the coffee, salad dressing, mayo, bbq sauce, ketchup or one tortilla chip, one bite or sip of anything that is not allowed. 2 Points: Significant slip, but not an entire meal. Example: One glass of wine or one beer, finished your kid’s Mac ’N Cheese, piece of bread at dinner. 1 Point: Major slip, a full meal went bad. Example: You had Pizza or pasta for dinner, more than one alcoholic drink, dessert. 0 Points: More than one meal went bad. Example: You went off the rails at dinner and then went out for drinks. Bonus points: 1 Point You worked out. Part 2: Quantity Everything stays the same From part 1, but you now have the opportunity for bonus points. Check it out! Bonus points: 2 Points: You have the correct amount of trays in a day 1 Point: You are within 1/2 of your food quantity. 1 Point You worked out. Quality: Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help to eliminate those deficiencies and help bring our bodies back to homeostasis. For the challenge, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. You will notice the absence of things like bacon, sausage, and other high fat meats. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories. Here's what you can eat: Meats: Chicken Breast Chicken Thighs Center Cut Pork Loin Fish beef/bison Top Sirloin Top Round Tenderloin (beef/pork) 3 Eggs* = 1 portion Ground Turkey Breast Turkey Tenderloin Turkey Breast *NO DELI MEATS *ALL MEATS MUST BE SKINLESS Carbs/veggies Beets Yam Sweet Potato Rice Butternut Squash Carrots Acorn Squash Plantains All Fruits Leafy Greens Broccoli Green Beans Cauliflower Peppers Onions Mushrooms Asparagus Zucchini Eggplant Cucumber Radishes Cabbage Tomato Brussel Sprouts Carrots Rice Noodles Fats: Grass Fed Butter Olive Oil Coconut Oil Avocado Avocado oil Macadamia oil Homemade dressings (2 tbsp**) Olives Raw Almonds Raw Pecans Raw Walnuts Raw Macadamia Nuts Raw Nut Butter ** Listen, we know that only being able to eat certain foods off a list isn't sexy. It's not glamorous. The thing you have to understand is that this is a CHALLENGE. It might get difficult. It will be tough. But it will change you. Quantity: To keep it simple, you should invest in a few Tupperware containers to help you measure out your meals for the day. The vegetables will fill the large compartment, and the protein and carbohydrates will each fit into one of the smaller compartments. We will be using a simple tablespoon from our home kitchen to round out the meal with a quality choice of fat from the list. Idea here is to be getting a starting point or a baseline on how much we are taking in without overcomplicating it. How many meals per day? Lets keep it simple and look at your t-shirt size! Men: Small-3 full* Medium-4 meals Large-5 meals XL- 5 full meals Women's Small-3 meals Medium-3 full meals Large-4 meals XL/Very active-4 full *full means filling Tupperware container to the max. Regular meals are below max capacity. The points system is based on honor. Be honest with yourself and others. The points system, combined with body measurements will determine the winner of our 2017 Fit For Summer Challenge.
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