No Bread ChallengeEverything you need to know

Disclaimer

• The challenge is what you make it

• It’s not “No Bread Walk in the Park”

• More detail, more adherence = more results

• Goal is to build good habits over 7 weeks and then CONTINUE THEM

Dates

• Starts October 24th

• Ends December 12th

Benchmarks

• FRAN

• Must be completed between the 19th and 22nd

• Re-done between Dec. 7th and 12th

Logging

• Must use journal provided for food

• Left and Right for whole day

• Highlight cheats (no cheat days allowed)

• Be detailed!

Journals

• Will be checked on 3 occasions

• 3, 5, and 7 weeks

• Nov.14, Nov.28, Dec.12

Food Groups

Meat

• Chicken, fish, beef, pork, bird, game, shellfish, organ meat

• Try to get fresh and local

Meats to avoid

• Processed meat - hotdogs, deli meat, canned meats (fish packed in water is ok)

Fruits and Vegetables• Mainly Veggies

• Try to buy local, fresh and organic

• Don’t go overboard with fruit - insulin (if weight loss is goal - 1-2 servings)

Fruits & Veg to Limit

• All legumes - beans, lentils, peas, peanuts and peanut butter, soybeans, tofu

• Starches - potatoes, tubers

• Corn

Nuts and Seeds

• Aim for unsalted and unroasted

• Walnuts and pecans are best!

• Again, if weight loss is goal, limit amount

Big No-No’s!

• Grains - barley, oats, rice, rye, wheat (bread, pasta, flour)

• Soft drinks/sport drinks

• Canned, bottled, freshly squeezed juices

• Candy, beer and cigarettes

Grey Areas• If you have to question it, it’s probably not good.

• Dairy - in moderation

• Coffee and tea - in moderation

• Alcohol in moderation - These will be allowed:

• 1) Red or White Wine

• 2) Nor Cal Margarita - 1-2 shots of tequila, squeeze of lime, salt on the glass, soda water.

• 3) Vodka with a squeeze of orange and soda water

• 4) Gin with soda water

Where to buy?

• Market

• Sequoia

• DolmaFoods

• Corn Crib

• Organic section

Food Prep

• Cook in large quantities - all meat done on Sunday and prepackaged

• Large batch meals - chili & stew

• Salads - individual containers

Supplements

• Fish oil - 3-5g per day

• Vitamin D

Taste• Commercial condiments -

check ingredients

• Spices - experiment

• March 2010 Newsletter

• There are also ways to make your own - ex. Ray’s Ketchup

• Search online - ask if you have any questions

Hurdles

• First 2-3 weeks - symptoms

• Cravings

Additional help

• Sleep

• Water

• Active recovery

• Massage

• Stretching/yoga

Resources

• Look on the Links and Recipe section of the old Paleo Challenge website

• Robb Wolf - Paleo Solution

• Talk! Ask questions! Explore!

Questions?