Nutrition

Nutrition

REAL FOODS CHALLENGE

The goal of this challenge is to encourage participants to start eating more real food.  You score points every time you eat real food.  The more you eat, the more points you receive. 

  • Your score sheet is your food list. Use this to help plan your grocery list.
  • Simply check a box every time you eat a food from the list.
  • Don’t worry about the amount. Whether it is 4 oz of broccoli or 8 oz, give it a check for that meal.
  • Some food groups have more boxes, because we want you to eat more of those foods. You receive double points for vegetables.
  • Once you run out of boxes for that food, you will need to eat another food from the list to score. We are encouraging a variety of foods.
  • The contest starts December 14th and runs through January 12th.
  • You only score points for foods eaten between those dates.
  • You have until January 15th to turn in score sheets.
  • Turn in your score sheet at the Phifer front desk.
  • First place receives 1 month free membership or 2 free personal training sessions.

Real Foods Challenge Example Score Sheet

Real Foods Challenge Score Sheet Meats and Fruits

Real Foods Challenge Score Sheet Vegetables, Oils, and Nuts

PALEO:

The paleo diet essentially allows lean meats, fish, veggies, some fruit, tree nuts (not peanuts) and seeds, little starch, and no sugar. This excludes… grains, legumes, white potatoes, dairy, and corn. Think about it this way… the things that are excluded are the food items that people are more often allergic to or just have issues digesting. White potatoes and corn just turn into sugar.

  1. The Paleo Diet – http://thepaleodiet.com/

  2. Robb Wolf – http://robbwolf.com/

PRIMAL:

The primal plan allows foods like the paleo diet, but includes some dairy. Such as creams, butter, greek yogurts, and some cheese.

  1. The Definitive Guide to the Primal Eating Plan – http://www.marksdailyapple.com/

  2. Getting Started with Mark’s Daily Apple – http://www.marksdailyapple.com/

ME Diet:

The Metabolic Effect Diet allows you to design your diet to fit your metabolism.

  1. ME Diet – http://www.metaboliceffect.com/

  2. The Metabolic Effect Diet – http://www.amazon.com/Metabolic-Effect-Diet-Actually-Weight

  3. Lose Weight Here – http://www.amazon.com/Lose-Weight-Here-Metabolic-Stubborn/dp/1623364760/

Tips for snacks:

  1. Steve’s Club – http://stevesoriginal.com/

  2. Irwin’s Beef Jerky – http://www.irwinsbeefjerky.com/

  3. Cattaneo Bros – http://www.cattaneobros.com/

  4. Paleo Snacks – http://paleodietlifestyle.com/paleo-snacks/

  5. More snack ideas – http://www.multiplydelicious.com/thefood/2012/01/paleo-snack-ideas/

  6. Paleo People – http://paleopeople.com/

Recipes:

There are so many sites on the web to find good recipes.  Here are a few sites to get you started.

Cookbooks: