CFNE Bringin In the New Year Nutrition Challenge

1/8/18 – 2/18/18

For six weeks this winter we will attempt to reset our bodies and increase our fitness. From January 8th until February 18th we will partake in the annual Nutrition Challenge. To keep it simple we will stick to CrossFit New England’s Nutrition Prescription: Eat Real Food. Not Too Much. Mostly Plants. In these 3 short sentences we will find the guidelines for our six-week challenge. The points will be as follows:

1 point

for eating real food

1 point

for eating not too much

1 point

for eating mostly plants

1 point

for sleeping 7+ hours


Real food
was once alive and doesn’t come from a box or container. If it has a long shelf life it is a man-made, edible, food-like substance – not food.


Not too much
means 3-4 meals a day, no seconds, and no snacking. We will rely on the portion controlled containers to measure our food.


Mostly Plants
is just that, every meal needs to consist mostly of vegetables. A plate should be covered with vegetables then the protein and starch can be added. The large section of the container is for vegetables but you are allowed unlimited vegetables at each meal.


Sleep
is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep.

There are no extra points. We know that eating and sleeping right will get you healthy and that is what we will reward with points.

$30 buy-in

1st- $1000  |  2nd- $400  |  3rd- $300  |  4th- $200  |  5th- $100  |  + non-cash prizes

Challenge

Starts Monday January 8th
Ends Sunday February 18th

Weigh-ins

Start Wednesday January 3rd
End Wednesday January 10th

Food List

Protein

Protein will go in one of the small compartments of your tray. The leaner the better. Grass-fed and organic are ideal. Wild-caught cold water fish are best.

Sample List
  • Fish
  • Meat
  • Eggs

Carbs

Carbs will go in the other small compartment. We want to have nutrient-dense carbohydrates. Fruits and these starchy carbs will do that for us.

Sample List
  • Sweet potato
  • Squash
  • Fruit

Vegetables

Vegetables will go in the large part of your container. Each meal must have at least this many vegetables. To keep it simple, if it’s a vegetable eat it. Diversify what vegetables are on your plate from meal to meal and you are all set.

Sample List
  • Yes

Fats

A serving size of fat is the size of your thumb. Here are the healthy options like avocado, grass-fed butter, olive and avocado oil, and fish oil.

Sample List
  • Avocado
  • Nuts & seeds
  • Coconut oil
  • Olive oil
  • Avocado oil
  • Grass-fed butter

FAQ

How many trays?

If you are a male or female over 165lbs you are allotted 4 trays per day.
If you are a male or female under 165lbs you are allotted 3 trays per day.
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Pre/Post Workout

Very simply put pre and post workout supplements are focussed on performance. If you are not where you want to be composition wise then performance is not the priority. For that reason if you are a man over 15 percent body fat or a woman over 22 percent body fat then you do not need to take pre or post workout supplements.
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“What About” Foods

These are foods that people commonly ask about. “What about this food?”

  • If it’s a vegetable eat it, if it’s meat eat it.
  • No cold cuts or cured meats
  • No almond or coconut flour
  • No canola or vegetable oil
  • No honey, agave, maple syrup or sweeteners of any kind
  • No oatmeal
  • No Rx bars, Quest bars, or any bars
  • Nut butters must have no added ingredients other than salt
  • Up to one cup of unsweetened almond milk per day
  • Up to two tablespoons of grass-fed heavy cream per day
  • Up to two pieces of gum a day
  • Clean bacon is a fat