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:
for eating real food
for eating not too much
for eating mostly plants
for sleeping 7+ hours
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.
Starts Monday January 8th
Ends Sunday February 18th
Start Wednesday January 3rd
End Wednesday January 10th
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.
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.
- Sweet potato
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.
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.
- Nuts & seeds
- Coconut oil
- Olive oil
- Avocado oil
- Grass-fed butter
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.
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.
“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