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That's right folks, already almost 4 weeks in the books and we have some clear leaders emerging.  We will be weighing you in on Saturday, so be sure to make it in for the WOD!

By week 4 you should be settiling in nicely to this lifestyle.  Studies have shown that it takes humans 21 days to form a habit, and let go of old ways.  I have heard stories from numerous people over the last two weeks that highlight just that.  They are leaving behind the insulin yo-yo lifestyle and office mid afternoon swoons to find a steady energy level throughout the entire day.

Do you find yourself cooking more?

Are you eating more vegetables than ever? (and enjoying them)

Do you view food differently?

Have you made it out to the local Farmers markets?

Let us know what's going on, and here's another recipe to carry you through:

From Coach Judah (with a slight modification)
Cut the following into segments

1 Red Pepper
1 Green Pepper
1 Sweet Onion
1/2 lb Asparagus

• Saute veggies in 3 TBS of Olive or Grapeseed oil until tender

• Add 1 cup Coconut Milk, 1 tsp Curry, 1 tsp Paprika, 1/2 tsp Cayenne Pepper, 2 TBS Flax Flour

• Mix thoroughly with vegetables

• Add 1 lb cooked shrimp

• Mix to warm shrimp

Well, we are actually almost mid way through the second week now..let us know how you are doing!  We have seen some pretty impressive scores on "The Board" and some great discussions happening on the Comments section as well as the new Challenge Discussion Board.

So let us know how you feel, energized? tired? stronger?  Give us the good, the bad, and the ugly (ok, just email me privately with the ugly), and tell us your experiences so far!

I've taken this as an oppurtunity to really expand on one of my new passions: Cooking

Here is a recipe I cooked up this week:

Serves one with leftover fish

1 Bunch kale (roughly chopped, stems removed, washed)
1/2 Cup Dry White Wine (cooking wine, alcohol free)
2 Large garlic cloves, crushed and peeled
3 Teaspoons extra virgin olive oil
Sea salt
Freshly ground black pepper
1 Large, skinless, wild-caught, cod fillet or salmon

1. in a decently large pot with a tight fitting cover, put two teaspoons of olive oil and your garlic in first, under medium/high heat.
   
   
2. Once the garlic is fragrant and gets a bit of color, add in the wine, kale, salt and peper.  Steam the kale for 10 minutes, turning the heat down to medium halfway through. Add a little warm water if looks like it's drying out towards the end.
3. Give your kale a stir, and place your fish filet directly on top of it, giving it a sprinkle of salt and pepper.  Cover and steam for 10 more minutes.
   
   
4. Serve fish over the kale, and drizzle with the remaining olive oil. Enjoy!

I made this the other night and it's so super easy (even I can do it).  I'm going to try it again tonight and and add more filets and kale, maybe I'll take some pictures and show you how it turned out..

Keep up the great work!

 

We have added a discussion forum for the Paleo Challenge. Take a look under Challenge Links to access it!

 

2010 CFP PALEO CHALLENGE

This is not a weight loss competition.  This challenge is a way to better health and a longer happier life. 

January 3, 2010 to April 10, 2010 - 12 weeks
Entry Fee: $25
Sign Up in person Saturday 1/16 at 11am, must attend the 9am or 10am WOD.


Challenge Includes:
Before and After Photo: Front, side and back view
Measurements & Body Weight
Performance Test

 
Daily Requirements:
Eat a Clean Diet*
Maintain a daily food log
Record you weekly scores on “The Board”

In a Nutshell : Train Hard.  Eat Clean.   

At the end of the challenge the top five performers will be selected based on :

1.  Nutrition Scoring:

•  You will be required to keep track of your eating in a Nutrition log.  From this log you will give yourself a score of 0-4 based on your compliance with the Paleo Diet.  There will be a “Challenge Scoreboard" where weekly scores will be posted by all participants.

Four Points: (100% Compliance) You are a hunter-gatherer (meat, veggies, some fruit, nuts and seeds).
Three  Points: (99% Compliance) One time during the day, you had a little something that wasn’t on your ‘good’ list, but wasn’t horrible.  For example, some peanuts, green beans, or hummus, a little cream in your coffee.
Two Points:  (90-98% Compliance) You slipped…but didn’t get hurt.  You had a small amount of “not real food”.  Maybe it was a fully Clean day, but you couldn’t resist having a beer at the family BBQ, or you finished your kids mac ‘n cheese, but the rest of your day was solid.
One Point: (80-89% Compliance)  Most of your day was good, but there was one full meal that you fell off the wagon.  Maybe it was the rolls at dinner, a sandwich, pasta, a soda, juice or bag of popcorn, two slices of pizza, or a drink or two…Not three.
Zero Points:  You had a bad day and made more than one solid mistake.  Ex. Three drinks, dessert, a couple slices of pizza or more than one processed meal.
Subtract 1 Point: Each Day you fail to drink 1 gallon of H2O

 
2. Fitness Points:

One Point: for every 30 Minutes you workout on your own
Two Points:  for every time you workout at CFP

3.  Performance:

1 point given for each % of improvement on each test

• 2000m Row
• Max Pull ups (1 min)
• Max Push-ups (1min)
• Max Sit-ups (1 min)
• Max 1 rep clean

4.  Measurement and Weight Improvements:

• 1 Point per Every pound Lost or Gained (depending upon your goal)
• 5 Points per each inch lost at the waist
• 5 Points per % of weight Lost or Gained (depending upon your goal)

 

The Top Five Winners of the 2010 Challenge:

The top 5 winners will split the $$$, and the bragging rights!

Paleo Rules…simply put:

Eat Lean meats, vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.

Ground Rules:

• Drink -1 gallon of water per day - Fill a gallon in the morning / finish it by the evening
• NO Processed FOOD of ANY Kind
• No Breads, pastas, cereals, bars, Crackers...nothing with gluten including condiments
• No Rice, barley, millet or other grains
• No Legumes
• NO ‘diet’ and ‘no-fat’ foods - You end up sacrificing nutrients for the sake of a few calories…plus what they have to add to and do to the food makes it unrecognizable to your body.  It will just build up as toxins in the body.
• VERY LIMITED Alcohol
• NO SUGAR
  • This includes, honey, Agave
  • Nothing that contains High Frutose Corn syrup (this should be always / not just for today)
  • Avoid faux sweetners like sweet-n-low and equal
  • If you need sweetner in your tea or coffee, go with the all natural / zero calorie “Truvia”

 Your Daily Calories should be broken down approximately:

          40% Carbohydrate       30% Protein         30% Fat

A simple way to get a hold of this is by tracking on www.sparkpeople.com

Please post any questions to comments, We will answer them as quickly as possible!