paleo challenge handout 2015

P A L E O F O R P E R F O R M A N C E

WHAT YOULL LEARN

0201 03

WE WILL DISCUSS WHAT PALEO

NUTRITION IS, WHAT TO EAT AND WHAT TO

AVOID, AND ALL ABOUT MACROS AND

MICROS

WELL TALK HORMONES &

MACROS AND HOW YOU CAN USE THEM TO BURN FAT, GAIN

MUSCLE OR INCREASE PERFORMANCE

WE WILL WRAP UP WITH SAMPLE MEALS, RECIPES AND WAYS TO MAKE A PALEO LIFESTYLE MORE

THAN FOOD

NUTRITION PRINCIPLESPRACTICAL

PALEO NUTRITION

WHAT IS PALEO? MYTHS & TRUTHS WHAT TO EAT WHAT TO AVOID MACRONUTRIENTS MICRONUTRIENTS

W H AT I S PA L E O ? N O T O N LY N U T R I T I O N

Copyright 2015 The Paleo Fix LLC | www.thepaleofix.com | [email protected]

Some people approach paleo as a historical reenactment, however that is not how your body sees it. Paleo is and should be treating your body in the way that it can best use your environment to thrive.

This means giving your cells only the things it can process for positive effect instead of negative. Food is not the only importance. Sleep, stress, environment and movement all send signals either negatively or positively to your cells. Choose the right signals for the right job.

W H AT I S PA L E O ? M Y T H S & T R U T H S


Paleo is NOT:

A low carb diet, or a high protein diet

A magic pill - you still need to be strategic and goal specific

A strict religion to be obsessed with

Paleo IS:

A nutrient dense, whole food diet

More than just food (sleep, stress, social, movement, environment)

An effortless way to achieve optimal health

MEAT VEGETABLES FRUITS NUTS & SEEDS HEALTHY FATS & OILS

WHAT TO EAT

PALEO NUTRITION

M E ATS O U R C E M AT T E R S

Seek out animal products that were raised the way they were supposed to and ate what they were designed for. Dont worry about eating meat. It does NOT cause cancer and saturated fat and cholesterol are NOT bad for you. Get a wide variety of sources and parts (organ meats) as well.

Animal products are the most nutrient dense food sources (yes, more than vegetables) you can get your hands on.

For more information check out these articles on where to get your red meat, poultry & eggs, and seafood.

W H AT T O E AT

PASTURE RAISED EGGS & POULTRY, GRASS-FED

BEEF AND LAMB, HERITAGE PIGS, WILD

CAUGHT FISH, WILD GAME, PROTEIN

POWDERS

M E AT S O U R C E S


V E G E TA B L E S W H AT T O E ATS O U R C E M AT T E R S

Vegetables contain a wide variety of vitamins, minerals, fiber, phytonutrients and more and should be a highlight of your diet.

The bulk of vegetables should be coming from fibrous sources and the best bet is to keep the colors as varied as possible.

Organic doesnt always matter. As a general rule, if youre tossing the skin, dont waste your money. Buying local is most important as it is much more nutrient dense immediately after picked.

For more information check out this article on where to get your vegetables.

DARK LEAFY GREENS, CABBAGE, PEPPERS,

ONIONS, GARLIC, HERBS, SPICES,

ZUCHINNI, MUSHROOMS, ETC.

V E G G I E S O U R C E S


F R U I T S W H AT T O E ATS O U R C E M AT T E R S

While fruit does have some vitamins and minerals, it is highly regarded as natures candy. It is high in sugar and doesnt provide any nutrients you cant get from vegetables.

Fruit should generally be limited to 1-2 servings (about what you can fit into your open hand) per day. Berries are the most optimal fruit.

Organic doesnt always matter. As a general rule, if youre tossing the skin, dont waste your money. Buying local (most nutrient dense) is more important.

For more information check out this article on where to get your fruits.

BLUEBERRIES, BLACKBERRIES,

STRAWBERRIES, PEARS, APPLES, ORANGES,

MELONS, ETC.

F R U I T S O U R C E S


N U T S & S E E D S W H AT T O E ATP E A N U T S A R E N O T N U T S

Nuts & seeds contain a lot of beneficial fats, proteins and trace minerals. However, they can be pretty easy to over do it. Keep nuts limited to 1-2 handfuls per day. In high doses, nuts can create plenty of inflammation in the body.

Keep an eye out for nut & seed butters that are processed and roasted with vegetable oils. These are to be avoided at all costs.

Sprouting raw nuts yourself is the best way to deactivate any of the enzymes that may lead to inflammation.

ALMONDS, WALNUTS, MACADAMIA NUTS, CASHEWS, BRAZIL NUTS, HAZLENUTS, PUMPKIN SEEDS,

SUNFLOWER SEEDS, ETC.

N U T S O U R C E S


H E A LT H Y FAT S A N D O I L S W H AT T O E ATFAT D O E S N O T M A K E Y O U FAT

Dont worry about fat making you fat - it doesnt. Carbohydrates make you fat. More on that later. For now, worry about getting your fat from whole food sources. No refined versions.

Fat can be very inflammatory or very anti-inflammatory. Stick to the sources as close to the whole food or the oils listed to the right.

Always add to vegetables or smoothies to increase absorption of important fat-soluble nutrients in plants.

AVOCADO, ANIMAL PRODUCTS, RED PALM

OIL, COCONUT OIL, BUTTER, GHEE,

COCONUT MILK, OLIVE OIL, WALNUT OIL,

AVOCADO OIL

FAT S O U R C E S


PROCESSED FOOD GRAINS BEANS, LEGUMES & SOY DAIRY ALCOHOL

WHAT TO AVOID

PALEO NUTRITION

W H Y P R O C E S S E D F O O D ? I N G R E D I E N T L A B E L S

Food should spoil. For a general rule of thumb, if your food has an ingredient list or nutrition facts, it isnt food. There are a few exceptions to this rule (coconut oil, butter, etc.), however is a pretty easy starting point to eating well. If you cant pronounce an ingredient, it doesnt belong on your dinner plate.

Your body hasnt been designed to process any of these foreign chemicals and compounds in laboratory created foods with bright packaging. These things have to go somewhere which burden your cells and take away their ability to do something else they should be doing to make you awesome.

W H AT T O AV O I D


W H Y R E M O V E G R A I N S ? G R A I N S D O N O T E Q A U L G A I N S

Grains are extremely low in nutrients and do not provide anything your body needs that you can not get from meat, vegetables and fruits. The overall nutrient density of grains is comparable to junk food and candy. Phytates and lectins bind to most nutrients in grains, rendering them useless.

Gluten is associated with nearly every single negative health condition known to man and should be removed at all costs. It has been linked to autoimmune disease, bowel destruction, depression, anxiety, Alzheimers, specific cancers and more.

The bad news it there are also other proteins in gluten free grains that act just like gluten in ripping the gut lining up like a chainsaw, increasing overall inflammation and tricking your body into attacking itself. Gluten-free grains are not healthy. Remove all grains.

W H AT T O AV O I D


W H Y R E M O V E B E A N S ? B E A N S , L E G U M E S A N D S O Y

Beans and legumes are low in nutrients and include proteins that can destroy the gut lining, leading to increased rates of inflammation and low utilization of any other food you eat. They also contain phytates and lectins, which bind to nutrients in the food and render them useless.

In some methods of preparation, the phytates and lectins in beans and legumes can be deactivated, however these are lengthy processes which destroy most of the nutrients. Proteins that destroy the gut do NOT get destroyed in peanuts, however. No peanut butter. Sorry!

Soy is an even more destructive food as it includes the features listed of legumes above, however it also mimics estrogen and wreaks havoc on both men and women hormone systems. It can also be detrimental to your thyroid gland, which is very important for hormone secretion. Soy should be avoided at all costs. No one needs soy for any nutrient you cant get elsewhere.

W H AT T O AV O I D


I S D A I R Y A P R O B L E M ? D A I R Y E X P E R I M E N T

Dairy can actually be an extremely nutritious food if tolerated well, however, most people dont know if they can or can not tolerate this food. Intolerances to lactose, casein, or whey may be present.

If you have eliminated and reintroduced dairy in the past and havent had any negative symptoms, feel free to use whole raw milk (not skim, homogenized or pasteurized), cream, butter and full fat yogurts in your diet.

If you have never eliminated and reintroduced dairy containing foods, it is best to avoid them for now. Reintroduction can occur later. Dont worry about butter as there is almost no lactose, casein, or whey to react to as the fat content is too high.

W H AT T O AV O I D


W H Y R E M O V E A L C O H O L ? B O O Z E A N D L O S E

This may go without saying, but theres nothing in alcohol that the body needs. While there is nothing wrong with occasionally having a drink, that is best suited for when you have met all of your fitness and nutrition goals.

Alcohol takes over the liver and doesnt allow it to process toxins the body normally deals with. Alcohol also decreases certain output of sex hormones, less likely to be able to recover from hard workouts and build new tissues. Avoid alcohol during the challenge period.

W H AT T O AV O I D


CARBOHYDRATES FATS PROTEIN VEGETABLES FRUITS

MACRONUTRIENTS & MICRONUTRIENTS

PALEO NUTRITION

M A C R O N U T R I E N T S C A R B S , P R O T E I N S , FAT S

C A R B S V S . P R O T E I N V S . FAT

These are the three big macronutrients. Most of what you eat will be divided into these three separate classifications. These will be the basis of your meals as far as figuring out what you should be eating.

Timing and ratios of these macronutrients will help you reach your goals whether that be fat loss, mass gain, or increase in performance.



SWEET POTATOES, WHITE POTATOES,

PLANTAINS, PARSNIPS, TURNIPS, CARROTS WHITE RICE, YUCA,

TARO ROOT, SQUASH,

C A R B S O U R C E S

C A R B O H Y D R AT E S

Carbohydrates are the only non-essential macronutrient, meaning that your body can use fat and protein to make carbs if there are not enough.

If weight loss is a goal, were going to be keeping carbohydrates low. When you eat carbs, you spike insulin. When insulin is in the blood stream, you will either a) not burn fat or b) store fat.

Keep note however, if you experience light headedness, fatigue, weakness, or concentration problems, youre doing too much CrossFit with too little carbs. Ramp them up a little to find your sweet spot.



PASTURE RAISED EGGS & POULTRY, GRASS-FED

BEEF AND LAMB, HERITAGE PIGS, WILD

CAUGHT FISH, WILD GAME

P R O T E I N S O U R C E S

P R O T E I N

Protein made up of simple amino acids that provide the building blocks for repairing and creating new lean tissue in the body.

Increased protein intake does not just build muscle. Protein also helps increase fat burning in most individuals.

Animal sources are the best ways to get protein as plant protein is incomplete as well as not fully utilized by the body. Protein powders are okay if sourced properly and will be addressed later on.



COCONUT, AVOCADO, NUTS, OLIVE OIL, BUTTER*, HEAVY CREAM*, GHEE,

ANIMAL SOURCES

FAT S O U R C E S

FAT S

Your cell walls, brain and your nerves are mostly fat and are lined with fat. They also control all of your movements, thoughts and emotions. Pretty important. Fat is also the precursor to most important hormones.

Fat is the most important macronutrient that most people avoid. Most importantly, FAT DOES NOT MAKE YOU FAT. You probably need to be eating a lot more than you think. Bonus: fat also helps you absorb way more nutrients from the vegetables, meat and fruit you eat.

*Only for individuals who tolerate dairy well


M I C R O N U T R I E N T S V E G E TA B L E S A N D F R U I T SV I TA M I N S , M I N E R A L S & P H Y T O N U T R I E N T S

These are the compounds that have no energy (caloric) load, however are still crucial to overall health. Vitamins, minerals and plant nutrients are essential driving forces for many of the enzymatic processes our bodies depend on for cell reproduction, hormone creation and detoxification.

Macronutrient timing and ratios are important, but density of nutrients is paramount to being healthy. This is why diets like If It Fits Your Macros (IIFYM) dont worry and are not healthy.

Choose the macro timing and ratio that fits your goal and then fill it with your choice of the most micronutrient dense foods you can find.


PALEO IN PRACTICE

MEAL TEMPLATE FAT LOSS MASS GAIN PERFORMANCE INDIVIDUALIZE

M E A L T E M P L AT EYoure going to be using a fancy measuring cup for your meals - your hand. Use the guideline below to estimate roughly one serving size of each of the following:

PROTEIN - The size of your palm if you were to cut your hand and all of your fingers off.

FAT - Chop your middle finger off where it meets your hand. This much fat.

STARCHY VEGETABLES - Whatever you can fit in an open hand when poured on top. (Can also use fruit here, but starchy vegetables MUCH better for you)

NON STARCHY VEGETABLES - Are you using a large plate or bowl? Fill the rest of it with vegetables.

NUTS & SEEDS - Whatever you can fit inside a closed fist.

Y O U R H A N D I S A M E A S U R I N G C U P


M A C R O N U T R I E N T R AT I O S C A R B S : P R O T E I N S : FAT S

10% CARBS

30% PROTEIN

60% FAT

FAT L O S S L E A N G A I N S P E R F O R M A N C E

20% CARBS

35% PROTEIN

45% FAT

30% CARBS

30% PROTEIN

40% FAT


*These are rough estimates, dont freak out about absolute numbers

PA L E O F O R FAT L O S S T E M P L AT E A N D T I M I N GEat 3-4 meals per day, each consisting of:

1 serving protein, 2-3 servings fat, unlimited non starchy vegetables

If youre hungry, have another meal or eat 1-2 more servings of fat per meal

If youre lethargic, you need to add some carbs - add 1-2 servings POST WOD

To speed this up, 3-4x week and non-training days, eat only 2-3 servings fat for breakfast

Workout fasted if you feel good doing so, have meals before if you dont

No caffeine post WOD


PA L E O F O R M A S S G A I N T E M P L AT E A N D T I M I N GEat 4-5 meals per day, each consisting of:

1.5-2 serving protein, 2 servings fat, 0.5 servings starchy carbohydrates, unlimited non starchy vegetables

If youre hungry, have another meal or eat 1-2 more servings of fat per meal

Add 1-2 servings starchy vegetables POST WOD

Dont skip breakfast and make sure it includes protein

Speed up recovery post workout with a protein shake. Have protein or BCAA pre-workout. See supplement section for more info. No caffeine, no fat, post WOD.


PA L E O F O R P E R F O R M A N C E T E M P L AT E A N D T I M I N GEat 4-5 meals per day, each consisting of:

1.5 serving protein, 2 servings fat, 1 serving starchy vegetables, unlimited non starchy vegetables

If youre hungry, have another meal

If youre lethargic, you need to add some carbs - add 1-2 servings POST WOD

Pre-WOD and intra-WOD, supplement with BCAA and others (see supplement section)

Post WOD protein shake in ADDITION to regular meal


I N D I V I D U A L I T YY O U A R E A B E A U T I F U L S N O W F L A K E

This is all theoretical, the truth is every body is different for everybody. You need to track what is going on, pay attention to how you feel and make some adjustments.

Sometimes one thing that worked for one person may not work for another. Not only do we have different genetic expressions, we have different stress levels, different support structures, different environmental exposures, different training background, different training intensity, and more.

If youre not feeling great during this whole process, something is wrong. Take a step back or email [email protected] with questions.

T E M P L AT E A N D T I M I N G


PALEO IN PRACTICE

MEAL PREP BREAK HABITS RECIPES SUPPLEMENTS

The biggest battle is sometimes the preparation. You wouldnt do laundry when you only have one pair of socks to wash, so dont cook each meal one at a time. Failing to plan is a plan to fail. Planning for 1-2 hours on a Sunday afternoon will set you up for success. These are some options:

Cook meat in bulk, and choose large cuts (roasts, etc.)

Cut up 10-12 salads at a time

Bake 5-7 sweet potatoes at the beginning of the week

Split up your supplements into daily, pre-workout, etc.

M E A L P R E P & P L A N N I N G L O N G T E R M S U C C E S S


I know you want to go out and recreate all the crap that youre not supposed to eat with paleo-approved options, but dont for now. You want that stuff because youre addicted to sweets. Time to break the habit!

If you want a sweet treat there are a few options:

Eat some fat like coconut oil or nut butter

Have a small chunk of dark (85%+) chocolate

Drink some water, maybe youre thirsty

Go for a walk, maybe youre bored

B R E A K H A B I T S L O N G T E R M S U C C E S S


Eating this way doesnt have to be boring! Have fun and check out some of these amazing recipes over at www.thepaleofix.com

R E C I P E S L O N G T E R M S U C C E S S


PALEO IN PRACTICE

FISH OIL MAGNESIUM VITAMIN D PROTEIN POWDER CREATINE BETA-ALANINE BCAA ARGININE CAFFEINE

SUPPLEMENTS

F I S H O I L S U P P L E M E N T S

Fish oil contains the powerful omega-3 fatty acids EPA and DHA. EPA and DHA are critical for soft tissue repair, inflammation and recovery from workouts. Unless you eat wild fatty fish every day, you should supplement.

DOSAGE - 3-5g daily

TIMING - Split dose morning and evening

SOURCE - Several important factors - see article

RECOMMENDED - PurePharma O3, Fermented Cod Liver Oil


M A G N E S I U M

Magnesium increases the amount and efficiency of mitochondria - the factories in our cells that produce all of the energy (ATP). It also helps calm the nervous system and can help relaxation and sleeping. See more here.

DOSAGE - 300-500mg daily

TIMING - Before bedtime, after first workout if doing 2x/day workout

SOURCE - NOT citrate. Magnesium glycinate and taurinate are better absorbed

RECOMMENDED - PurePharma M3

S U P P L E M E N T S


V I TA M I N D

Vitamin D regulates many functions in the body and acts as an important hormone. 85% of people are deficient in this critical nutrient that plays important role in nearly every aspect of the body and preventing many major health conditions. If you dont know where you stand - order a blood test. More information here.

DOSAGE - 1000 IU / 25 lbs of body weight or PER test results

TIMING - Upon waking in the morning

SOURCE - 25-OH-vitamin D, pre-mixed with fat source

RECOMMENDED - PurePharma D3, Biotics D-Mulsion



P R O T E I N P O W D E R S

Protein powder is considered paleo for our purposes. It allows for increased immune function and supplies the body with quick digesting protein building blocks. Necessary for some people to get enough protein for their training goals and efforts. Read more about protein powders here.

DOSAGE - >30g per serving or meal time

TIMING - Post-workout or meal addition (not replacement)

SOURCE - Cold processed, whey isolate or hydrolyzed beef protein, no fillers

RECOMMENDED - SFH Pure, SFH Fuel



Creatine is a safe supplement which increases energy production in the cells. Studies have shown that supplementation with creatine can improve power output, increase lean tissue mass as well as improve high intensity exercise.

No loading phase is necessary.

DOSAGE - 5g daily if under 180lbs, 7.5g daily if over 180lbs

TIMING - Whenever throughout the day, on non workout and workout days

SOURCE - Creatine monohydrate, non-mixed

RECOMMENDED - Pure Micronized Creatine Monohydrate

C R E AT I N E S U P P L E M E N T S


B E TA - A L A N I N EBeta-alanine has been studied to buffer intracellular hydrogen ions, decrease the burn and turnover your bodys available energy during workouts. It does this by way of buffering intracellular hydrogen ions. Dont worry about the beta tingle in your nose, arms or face, this is normal!

DOSAGE - 3g if under 180lbs, up to 5g if over 180lbs

TIMING - Pre-workout

SOURCE - Non-mixed, no additives

RECOMMENDED - Hard Rhino Pure Beta-Alanine Powder



B C A A S

Branched chain amino acids are mini building blocks of proteins, which are soaked up like a sponge by your muscles during your workout. They also prevent breakdown of soft tissues in longer duration CrossFit workouts.

DOSAGE - 5g if under 180lbs, 7.5g if over 180lbs, 10g if over 215lbs

TIMING - Pre-workout, throughout the workout if 90+ minute workouts


RECOMMENDED - Pure Branch Chain Amino Acids



A R G I N I N EArginine is a vasodilator, opening up your blood vessels so you get more pump. Also, that happens to deliver more blood and oxygen to your muscles, so they can recover quicker.

DOSAGE - 2g if under 180lbs, up to 4g if over 180lbs



RECOMMENDED - Pure L-Arginine a-ketoglutarate



C A F F E I N ECaffeine is a potent stimulant which increases nervous system output and speeds up fat utilization for energy. It also inhibits mTOR, which helps the muscle break down more within a workout (you want this). If you are sensitive to caffeine, consider skipping.

DOSAGE - 12-16 oz black coffee, 1-2 oz espresso, 16-24 oz tea


SOURCE - Coffee or Tea - read more

RECOMMENDED - Any craft coffee / non commercial tea brands



C H A L L E N G E D I S C O U N T

We offer a discount for readers of this Paleo Challenge handout for 10% off any items from The Paleo Fix store.

Just head to thepaleofix.com/shop and enter the code TPFCHALLENGE at checkout for 10% off your entire order!



PALEO LIFESTYLE

FOOD FITNESS STRESS SLEEP SOCIAL Q & A EXTRA RESOURCES

F O O D Ask yourself what will this food do for me? Choosing the highest nutrient content foods will fill your body up with the fuel it needs to succeed. If you want your body to look and perform like an expensive sports car, youre going to have to dump some pretty high octane fuel in the engine.

Food can either be a source of please, a function for achieving great health, and often times, both. If you get bored, check out our recipes section for ideas on how to blend the two.

Dont be too hard on yourself, though. This isnt a religion. Life is short. If you want a donut, eat one. Just know you may not feel, look or perform the best you possibly could.

PA L E O L I F E S T Y L E


F I T N E S SM O V E M E N T I S K I N G

Moving well is just as important as moving often. It is important you practice your movement when you are warming up, cooling down, working out, sitting, standing, walking, running - every time you move is a chance to improve. Use those times wisely and stay consistent and you will improve rapidly.

The more times you reinforce poor position, the more you will increase rates of injury, poor circulation and overall poor health. Take time to take care of yourself and work on weak points not only in the gym but at work and home as well.

Make self-care a routine. Get massage/chiro/PT work and work on yourself.



S T R E S SStress used to be when you were getting chased by a tiger. Now it comes in the form of worrying about money, having a job you dont like, or someone cutting you off in traffic. The problem is our bodies dont know the difference.

This constant stress activates our sympathetic nervous system, which when activated non-stop, messes with our hormone production, causes significant gut irritation and significantly impairs the ability for physical recovery.

Most people could use 15+ minutes of mindfulness meditation or complete awareness, which does more than help you relax. This works in tandem with dealing with stress when it arises and decreases in a cyclical fashion. Checkout the app Headspace if you are new to meditation.



S L E E P PA L E O L I F E S T Y L ESleep is one of the most important things that arent valued enough. Every human needs at least 7-8 hours of high quality sleep per night to function well. This is non-negotiable. You need this much sleep to function at a high level

Try to emulate the inside of your house roughly to how the sun rises and sets. If having a completely blacked out room is not possible, use an eye mask with some ear plugs to shut out all external distractions. Put away gadgets at least an hour before bed.

Use 300-500mg magnesium before bed if you feel you have troubles resting at night and have tried the above options.


S O C I A LStudies have shown that connecting via tech gadgets does not satisfy the same needs human have for personal contact and communication. Dont text when you can call someone and dont call someone when you can visit them. Get face to face with as many people as youre connected to.

Social settings are an important part of our lives and our overall health. Get out and find your tribe of supportive people. If you find that youre currently around people who are criticizing your choices to try to be a better you, it might be time for some new scenery.



F R E Q U E N T Q & A I S N T A L L T H AT FAT B A D F O R Y O U ?

Nope. It is good for you. If youre in doubt, email [email protected] to set up blood tests before and after the challenge to see for yourself

C A N I H AV E C O F F E E / T E A / W H AT E V E R ?

Yes. Make sure it is a good source however. No weird creamers. Use coconut milk, coconut oil, or cream if you tolerate dairy.

C A N I H AV E H O N E Y / S W E E T E N E R S ?

No. Stevia only. No coconut sugar, agave, honey, etc.

R E S O U R C E S


F R E Q U E N T Q & A W H AT A B O U T W H I T E R I C E ?

Im glad you asked! If you are on the fat loss protocol, nope. If you are on the mass gain or performance protocol, go ahead. It is pure starch with no bad stuff.

S H O U L D I C O U N T M Y C A L O R I E S ?

No way. Follow the templates listed before and you will be just fine.

C A N I J U I C E ? I H E A R D C L E A N S E S A R E G O O D F O R T H I S T I M E !

Absolutely not. Juicing removes most of the nutrients and leaves you with sugar water. Which makes you fat and ruins your metabolism.

R E S O U R C E S


T R A C K I N G T E M P L AT EWeek ____ MON TUES WEDS THU FR I SAT SUN Total

FOOD

MOVEMENT

L I FESTYLE

Total


R E S O U R C E S

T R A C K I N G C AT E G O R I E S

F O O D

All meals throughout the day were paleo approved options

(+1)

Alcohol (-1)

Refined sugars, processed food (-1)

L I F E S T Y L E

10 minute stress management or meditation (+1)

Sleep over 7 hours (+1)

Sleep less than 6 hours (-1)

M O V E M E N T

CrossFit WOD (+1)

30 minutes of movement work on rest day (+1)

1+ hour outside around nature (+1)

Sit 8+ hours in one day (-1)

Print out the following sheet for each week. Mark up to one point each category, each day. If you did not do anything from each category, mark a zero. If negative points, mark up to one in each category.


R E S O U R C E S

W W W. T H E PA L E O F I X . C O M

I N F O @ T H E PA L E O F I X . C O MQ U E S T I O N S ?

M O R E I N F O A T

paleo challenge handout 2015

Documents

t o e ats o u r c e

t o e atpasture

t e r s vegetables

e o f o r p e r f o

e s o u r c e scopyright

e s w h

e g e ta b

y t h s t r u t h scopyright