Workout of the Day

OVERDRIVE 60-DAY PALEO CHALLENGE(MARCH – APRIL 2011)

***TO ALL OVERDRIVERS SIGNED UP FOR THIS CHALLENGE : BODY MEASUREMENTS AND PICTURES TO BE DONE BETWEEN MARCH 1ST to MARCH 4TH***

CROSSFIT OVERDRIVE PALEO CHALLENGE: Starts MARCH 1ST and ends APRIL 30TH, 2011.

Here are the Rules and Requirements:

Overdrive Paleo Challenge
Entry Fee- $25
Contest Date: March 1st, 2011 to April 30th, 2011

Requirements: Before and After Photos
Photo- Front, Side, Back(We can take these if you would like)

Measurements: Waist, Chest, Hips for total inches lost, Body Fat% decrease

Prize pool : 50% goes to 1st place Male ; 50% goes to 1st place Female
2nd Place runner ups receive an Overdrive Hoody

Daily Requirements:
1. Follow Paleo Diet
2. Keeping a Daily Food Log (for personal accountability)
3. Post on Overdrive site comments section your Paleo meals eaten(MANDATORY)
4. Performing daily WOD(Yes, working out on a regular basis is a MUST, no cherry-picking WODs)

Judging System:
Coaches to review the following – % emphasis in brackets
1. Before and After photos(50%)
2. Physical measurements(20%)
3. WOD attendance(20%)
4. Paleo meal posts online(10%)

Benefits of Fish Oil Intake:
1. Less Pain and Inflammation. Omega 3 fatty acids, particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body’s inflammation cycle, which prevents and relieves painful conditions like arthritis, prostatitis, cystitis and anything else ending in “itis.”

2. Cardiovascular Health. Omega 3 fatty acids have also been proven to work wonders for your heart and the miles and miles of arteries and veins that make up your cardiovascular system. They help to lower cholesterol, tryglicerides, LDLs and blood pressure, while at the same time increasing good HDL cholesterol. This adds years to your life expectancy.

3. Protection from Stroke and Heart Attack. When plaque builds up on arterial walls and then breaks loose, it causes what’s known as a thrombosis, which is a fancy way of saying clot. If a clot gets stuck in the brain, it causes a stroke and when it plugs an artery, it causes a heart attack. Research shows omega 3 fatty acids break up clots before they can cause any damage.

Encouraged Foods

Lean Meats
Lean beef (trimmed of visible fat)
Flank steak
Top sirloin steak
Extra-lean hamburger (no more than 7% fat, extra fat drained off)
London broil
Chuck steak
Lean veal
Any other lean cut
Lean pork (trimmed of visible fat)
Pork loin
Pork chops
Any other lean cut

Lean poultry (white meat, skin removed)
Chicken breast
Turkey breast
Game hen breasts

Eggs (limit to six a week)
Chicken (go for the enriched omega 3 variety)
Duck
Goose

Other meats
Rabbit meat (any cut)
Goat meat (any cut)

Organ meats
Beef, lamb, pork, and chicken livers
Beef, pork, and lamb tongues
Beef, lamb, and pork marrow
Beef, lamb, and pork “sweetbreads”

Game meat
Alligator
Bear
Bison (buffalo)
Caribou
Elk
Emu
Goose
Kangaroo
Muscovy duck
New Zealand cervena deer
Ostrich
Pheasant
Quail
Rattlesnake
Reindeer
Squab
Turtle
Venison
Wild boar
Wild turkey

Fish
Bass
Bluefish
Cod
Drum
Eel
Flatfish
Grouper
Haddock
Halibut
Herring
Mackerel
Monkfish
Mullet
Northern pike
Orange roughy
Perch
Red snapper
Rockfish
Salmon
Scrod
Shark
Striped bass
Sunfish
Tilapia
Trout
Tuna
Turbot
Walleye
Any other commercially available fish

Shellfish
Abalone
Clams
Crab
Crayfish
Lobster
Mussels
Oysters
Scallops
Shrimp

Fruit
Apple
Apricot
Avocado
Banana
Blackberries
Blueberries
Boysenberries
Cantaloupe
Carambola
Cassava melon
Cherimoya
Cherries
Cranberries
Figs
Gooseberries
Grapefruit
Grapes
Guava
Honeydew melon
Kiwi
Lemon
Lime
Lychee
Mango
Nectarine
Orange
Papaya
Passion fruit
Peaches
Pears
Persimmon
Pineapple
Plums
Pomegranate
Raspberries
Rhubarb
Star fruit
Strawberries
Tangerine
Watermelon
All other fruits

Vegetables
Artichoke
Asparagus
Beet greens
Beets
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celery
Collards
Cucumber
Dandelion
Eggplant
Endive
Green onions
Kale
Kohlrabi
Lettuce
Mushrooms
Mustard greens
Onions
Parsley
Parsnip
Peppers (all kinds)
Pumpkin
Purslane
Radish
Rutabaga
Seaweed
Spinach
Squash (all kinds)
Swiss chard
Tomatillos
Tomato (actually a fruit, but most people think of it as a vegetable)
Turnip greens
Turnips
Watercress Encouraged Foods

Nuts and Seeds
Almonds
Brazil nuts
Cashews
Chestnuts
Hazelnuts (filberts)
Macadamia nuts
Pecans
Pine nuts
Pistachios (unsalted)
Pumpkin seeds
Sesame seeds
Sunflower seeds
Walnuts

Foods To Be Eaten In Moderation
Oils
Olive, avocado, walnut, flaxseed, and canola oils (use in moderation—4 tablespoons or less a day when weight loss is of primary importance)

Beverages
Diet sodas (These often contain artificial sweeteners such as aspartame and saccharine, which may be harmful; you’re better off drinking bottled and mineral waters.)
Coffee
Tea
Wine (two 4-ounce glasses; Note: Don’t buy “cooking wine,” which is loaded with salt.)
Beer (one 12-ounce serving)
Spirits (4 ounces)

Paleo Sweets
Dried fruits (no more than 2 ounces a day, particularly if you are trying to lose weight)
Nuts mixed with dried and fresh fruits (no more than 4 ounces of nuts and 2 ounces of dried fruit a day, particularly if you are trying to lose weight)

Foods You Should Avoid

Dairy Foods
All processed foods made with any dairy products
Butter
Cheese
Cream
Dairy spreads
Frozen yogurt
Ice cream
Ice milk
Low-fat milk
Nonfat dairy creamer
Powdered milk
Skim milk
Whole milk
Yogurt

Cereal Grains
Barley (barley soup, barley bread, and all processed foods made with barley)
Corn (corn on the cob, corn tortillas, corn chips, corn starch, corn syrup)
Millet
Oats (steel-cut oats, rolled oats, and all processed foods made with oats)
Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Rice flour (all processed foods made with rice)
Rye (rye bread, rye crackers, and all processed foods made with rye)
Sorghum
Wheat (bread, rolls, muffins, noodles, crackers, cookies, cake, doughnuts, pancakes, waffles, pasta, spaghetti, lasagna, wheat tortillas, pizza, pita bread, flat bread, and all processed foods made with wheat or wheat flour)
Wild rice

Cereal Grainlike Seeds
Amaranth
Buckwheat
Quinoa

Legumes
All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidney beans, lima beans, mung beans, navy beans, pinto beans, red beans, string beans, white beans)
Black-eyed peas
Chickpeas
Lentils
Peas
Miso
Peanut butter
Peanuts
Snowpeas
Sugar snap peas
Soybeans and all soybean products, including tofu

Starchy Vegetables
Starchy tubers
Cassava root
Manioc
Potatoes and all potato products (French fries, potato chips, etc.)
Sweet potatoes
Tapioca pudding
Yams

Salt-Containing Foods
Almost all commercial salad dressings and condiments
Bacon
Cheese
Deli meats
Frankfurters
Ham
Hot dogs
Ketchup
Olives
Pickled foods
Pork rinds
Processed meats
Salami
Salted nuts
Salted spices
Sausages
Smoked, dried, and salted fish and meat
Virtually all canned meats and fish (unless they are unsalted or unless you soak and drain them)

Fatty Meats
Bacon
Beef ribs
Chicken and turkey legs
Chicken and turkey skin
Chicken and turkey thighs and wings•
Fatty beef roasts
Fatty cuts of beef
Fatty ground beef
Fatty pork chops
Fatty pork roasts
Lamb chops
Lamb roasts
Leg of lamb
Pork ribs
Pork sausage
T—bone steaks

Soft Drinks and Fruit Juices
All sugary soft drinks
Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higher glvcemic index)

Sweets
Candy
Honey
Sugars

Daily Schedule— Follow this plan, eat the foods that we are meant to eat and stay away from processed, factory food. Your basic guideline is to eat lean meat, fish, vegetable, some fruit, no starch, and no sugar. You can eat tons of food on this diet; it is just staying away from the sugary and high saturated foods. Your goal is to eat less than 50 g of carbs a day. Carbs cause weight gain and also raise your insulin level, which creates a multiple of diseases, such as diabetes, heart disease, and cardiovascular problems. Eat little fruit for now and have a lot of lean meat( ground beef 93% lean, 7% fat). Eat a lot of fish and get some omega 3 fish oil, as the average American diet does not receive enough omega 3 oils, but too much omega 6 oils. Omega 3 oils have been known to cure heart disease, lower cholesterol, and be a natural anti-inflammatory. Eat good fats, such as monounsaturated fat, and polyunsaturated fat. You can get these fats from all types of nuts, except peanuts, and all types of oils, such as olive oil, flaxseed oil, canola oil, etc…
Goals:
No sugary Foods/ Eat lean meat and chicken/ A lot of vegetables/ Little Carbs for now/ Healthy Fats
Your guidelines stay on the far right side and far left side of the grocery aisles. Stay away from middle of the aisles, as this is where all the processed food and sugary foods are. Eat what God gave us, not what man gave us. Eat real food and make sure it was alive before it was killed. If you can afford to buy vegetarian fed food, this is ideal, as cows and chickens are fed processed grains, which would be a deterrent for this diet. These are your guidelines. I will attach a spreadsheet and a 30 day paleo challenge, where you will write what you ate throughout the day. If you eat the Paleo way and have healthy amounts of protein, you will not be as hungry. Protein is a natural blocker of hunger, as it fills you up and you feel satisfied. When you eat carbohydrates like grain products, your insulin level shoots through the roof and a couple of hours later, you crash and you are hungry again, this is not healthy. We want to balance our intake of food. During meals, you want to have a balance of protein, carbs, and fat during your meals, to balance off your insulin sensitivity.

STAY AWAY FROM ALL GRAIN AND DAIRY PRODUCTS!!!! NUMBER ONE RULE….