TheBoltBlog

The BOLT Nutrition Challenge

Last years winner, David Harp, post and pre-crossfit

————–

30 day Nutrition Challenge. The challenge starts on Thursday, Jan 10th and goes through Friday, Feb 8th.
You’ll be measuring your success over the 30 days of the challenge using a system of points.
This will be a partner challenge, you can choose your own partner or I can choose one for you. The goal here is to have an accountability partner. You will earn nutrition points with your partner, and you’ll both complete all benchmarks but only the most improved score will go towards team total.
There are 2 ways your team can earn points for the challenge.
1. Daily points for eating Paleo, completing a food log, completing workouts and recording your results.
2. Performance improvement on benchmark workouts — 1 metcon, 1 strength, 1 endurance (best team member’s score will be used)
*A 3rd category is optional to participate in and will be scored separate
from the larger competition. Weight-loss/Body Measurements

Entry Fee – $25

Nutrition Scoring
• 15pts per day for nutrition journal. In your journal you will keep a daily log of your food intake. At the very least you must keep track of everything. IF YOU DO NOT SUBMIT A LOG ENTRY YOU ARE MISSING OUT ON 15 FREE POINTS!! You will be responsible for submitting your points but a coach must review your nutrition log weekly.
• Cheats constitute: (-5pts for any of the following)
• Dairy (Milk in coffee is only -1)
• Grains- Rice, bread, pasta, cake, cookies, cereal ect.
• Legumes- Peanuts, soy beans, lima beans, kidney beans, ect.
• Packaged/processed food
• Fast food
• Alcohol other than red wine, cider and tequila (2 serving allowance/day, no more than 6 per week) More than that -5
• Each day that you take 2g (2000mg) of fish oil (combined EPA/DHA) add 2 points
• Each day you drink half of your body wgt in ounces of water add 2 points
• You are not following the Paleo diet if you are not consuming any fruits or vegetables. Each day that you eat less than 3 servings of fruits and vegetables subtract 10 points.
• Each week you complete at least 3 CrossFit workouts and record all of your results you will receive 30 points for that week. These workouts do not all have to be at CrossFit BOLT, but they do need to be legit workouts (no Bench Press and 20min on the elliptical), you can go to http://blog.get-bolt.com/category/body-weight-wod/ for body weight WODs you can do with limited equipment. Your results must be recorded in manner that allows for a quick and easy way to look back/review and understand, i.e. you can use an app or digital notebook, but a picture of your time or weight on the board without the workout or how you scaled the work will not suffice.

Food List
All meats are recommended to be grass-feed and “all organic” but we understand that this is unrealistic for a lot of you. Avoid relying on deli meat as a primary protein source.
Be real careful when picking out mayonnaise and salad dressings. Soybean oil is the main ingredient in most, try to avoid products that are primarily made with soybean or vegetable oil and look for canola, olive, or flaxseed oil instead.
Paleo Foods/Highly Encouraged
Lean Meats:
• Lean beef (trimmed of visible fat)
• Beef Jerky (check label for added sugar)
• Flank steak
• Top sirloin steak
• Extra-lean hamburger
• Lean veal
• Lean pork (trimmed of visible fat)
• Pork loin
• Pork chops Lean poultry
• Chicken breast
• Turkey breast
Eggs
Fish:
• Bass
• Bluefish
• Cod
• Eel
• Grouper
• Haddock
• Halibut
• Herring
• Red snapper
• Salmon
• Scrod
• Shark
• Striped bass
• Tilapia
• Trout
• Tuna
Shellfish:
• Clams
• Crab
• Crayfish
• Lobster
• Mussels
• Oysters
• Scallops
• Shrimp

Fruit:
• Apple
• Apricot
• Avocado
• Blackberries
• Blueberries
• Cantaloupe
• Cherries
• Cranberries
• Grapefruit
• Grapes
• Honeydew melon
• Kiwi
• Lemon
• Lime
• Nectarine
• Orange
• Passion fruit
• Peaches
• Pears
• Pineapple
• Plums
• Pomegranate
• Raspberries
• Rhubarb
• Star fruit
• Strawberries
• Tangerine
• Watermelon
Fruits in moderation (high in sugar):
• Mango
• Banana
• Fig
• Guava
• Papaya
Vegetables:
• Artichoke
• Asparagus
• Beets
• Bell peppers
• Broccoli
• Brussels sprouts
• Cabbage
• Carrots
• Cauliflower
• Celery
• Collards
• Cucumber
• Eggplant
• Endive
• Green onion
• Kale
• Lettuce
• Mushrooms
• Mustard greens
• Onions
• Parsley
• Parsnip
• Peppers (all kinds)
• Pumpkin
• Spinach
• Squash (all kinds)
• Tomato (actually a fruit, but most people think of it as a vegetable)
• Turnip greens
Nuts and Seeds:
• Almonds
• Brazil nuts
• Cashews
• Chestnuts
• Hazelnuts (filberts)
• Macadamia nuts
• Pecans
• Pine nuts
• Pistachios (unsalted)
• Pumpkin seeds
• Sesame seeds
• Sunflower seeds
• Walnuts
*A goal of no more than 4oz per day for those of you looking to lose weight
Oils:
• Olive oil
• Coconut oil

Whey Protein powder

Tofu
Seltzer water
Coconut water
Foods that should be eaten in moderation
(not cheats unless in excess)
• Bacon
• Sausage
• Chicken wings
• Ribs
• Canola oil
• Flaxseed oil
• Quinoa
• Deli meat
• Dried fruits – no more than 2 ounces a day, particularly if you are trying to lose weight.
• Dark Chocolate at least 60% cocoa – no more than 1 square/6g a day.
• Sweet Potato – 1 medium sweet potato in the meal immediately following your workout (if you don’t workout, no sweet potato for that day)
• Non-fat greek yogurt is one acceptable dairy product as long as this is plain/no-sugar added.

CHEATS (-5/Serving)
Dairy Foods:
• All processed foods made with any dairy products
• Butter
• Cheese
• Cream
• Dairy spreads
• Frozen yogurt
• Ice cream
• Milk
• Nonfat dairy creamer
• Yogurt
***Non-fat greek yogurt is one acceptable dairy product as long as this is plain/no-sugar added. ***
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) ***Subtract 3 instead of 5 points for plain oatmeal.
• Rice (brown rice, white rice, top ramen, rice noodles, bas mati rice, rice cakes, Ricebas mati rice, rice cakes, Rice flour (all processed foods made with rice)
• Rye (rye bread, rye crackers, and all processed foods made with rye)
• 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
Legumes:
• All beans (adzuki beans, black beans, broad beans, fava beans, field beans, garbanzo beans, horse beans, kidneybeans, 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
Soft Drinks and Fruit Juices:
• All sugary soft drinks and diet beverages
• Gatorade
• Vitamin water
• Coke
• Diet Coke
• Canned, bottled, and freshly squeezed fruit drinks (which lack the fiber of fresh fruit and have a much higherglvcemic index)

Alcohol:
• White wine
• Vodka
• Gin
• Rum
• Beer

Artificial Sweeteners:
• Sweet and Low
• Splenda
• Equal
***Subtract 2 points per packet when using***
Condiments:
• Processed salad dressings
• BBQ sauce
• Ketchup
• Mustard (unless just mustard seeds and vinegar; check the label)
• Miracle Whip
• Anything made with soybean oil
• Anything made with high frutose corn syrup
• Anything with added sugar

Fish Oil
The two key components in fish oil are the omega-3s called EPA and DHA. A simplified way to think of them is EPA benefits your body, and DHA benefits your mind.
DOSAGE
As a low “maintenance dose”, you can start 1000mg of combined EPA & DHA for every hundred pounds of bodyweight. Recommendations vary because every person is different and everyone’s conditions are different.
***** It is important that you look at the EPA/DHA on the back label of your fish oil. This is a different amount than the total amount of fish oil labeled on the front. For example a standard 1200mg fish oil capsule, usually only has around 350mg of EPA/DHA. Look for a more concentrated source and you won’t have to take 6 capsules per day.
Check out Whole9’s fish oil faq http://whole9life.com/fish-oil-faq/