Food is Fuel Nutrition Challenge
1/7/2019 - 2/24/2019
There are plenty of resources, research, and options for you guys to help improve your health outside the gym, specifically in what goes in your body. So what we at CrossFit Derive are trying to do is a bit different. Here are our goals for this challenge:
Create sustainable and repeatable lifestyle changes.
Increase your confidence and awareness in how to properly fuel your body.
Provide a starting point and foundation for you to make better future health decisions.
These 3 focal points will be brought forward utilizing the most simple methods possible. We want to make this as accessible as possible-- we won't ask you to track every gram, take pictures every day, or buy expensive foods. We want you to take what you already have, and maximize each and every step you take to eating and sleeping.
To keep it simple we will stick to CrossFit Derive’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
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.
for sleeping 7+ hours
Sleep is more important than working out. No amount of working out can undo the negative effects of a poor night’s sleep.
for eating the right amounts
The right amount means 3-4 meals a day.. We will rely on the portion controlled containers to measure our food.
for eating mostly plants
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.
for working out 3x per week
As a bonus, your attendance during the week can impact your overall muscular and joint health. And if you’re eating and sleeping right, training results skyrocket.
+ PROTEIN LIST
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 LIST
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
+ VEGGIE LIST
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.
- All of them!
+ FATS LIST
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
+ 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.
+ Pre/Post Workout
For this challenge, we are only focused on eating real foods and eating enough real foods. Because of this, protein shakes are not allowed for the challenge.
*However, if you workout more than 1 hour a day, please see a coach about how you can adjust the amount you're eating.
+ “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 cured meats
- No almond or coconut flour
- No canola or vegetable oil
- No honey, agave, maple syrup or sweeteners of any kin
- No Rx bars, Quest bars, or any bars
- Nut butters should have minimal added ingredients
- 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
- 1 serving of bacon counts as 1 serving of fat (not protein)