Health Challenge

January 4, 2016-February 25, 2016

Each person will start out with 0 points. The goal is to make it to February 25th with a positive number. We are going on the honor system here. You may record a log, your weight, and your body fat percentage, but it is not required. You just need to be able to keep up with your points. There will be a prize from VICE Nutrition to the highest point total.

The following things will give you one positive point:

Doing the WOD
An additional WOD
Doing the WOD 6 days in a row
Eat 3 Vegetables and 1 Fruit within a day
Drink 20oz of water right when you wake up
Get 7-9 hours of sleep

The following things will give you one negative point:

Eating any food not on the list
(Based on serving size. 1 serving = -1, 2 servings = -2)
Not doing the WOD

(none of it can be fried)

Any Vegetable
Any Fruit
Any seed
White Rice
Black Beans
Sweet Potato
Steel-cut Oatmeal
Peanut Butter (1tbsp per day)
Greek Yogurt
Fuel for Fire
Jerky (from Vice Nutrition)
Coconut Flour
Almond Flour
Extra Virgin Olive Oil
Coconut Oil
Hot Sauce
Honey Mustard
Coconut Water
Coconut Milk
Almond Milk
Black Coffee
Protein Shake
4oz glass red wine
Kill Cliff
Fit Aid

The following items can be consumed only twice a week

Red Meat
Flour Tortilla
Quest Bar

The CrossFit dietary prescription is as follows:

Protein should be lean and varied and account for about 30% of your total caloric load.
Carbohydrates should be predominantly low-glycemic and account for about 40% of your total caloric load.
Fat should be predominantly monounsaturated and account for about 30% of your total caloric load.
Calories should be set at between .7 and 1.0 grams of protein per pound of lean body mass depending on your activity level. The .7 figure is for moderate daily workout loads and the 1.0 figure is for the hardcore athlete.

What Should I Eat?

In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get. Many have observed that keeping your grocery cart to the perimeter of the grocery store while avoiding the aisles is a great way to protect your health. Food is perishable. The stuff with long shelf life is all suspect. If you follow these simple guidelines you will benefit from nearly all that can be achieved through nutrition.

The Caveman or Paleolithic Model for Nutrition:

Modern diets are ill suited for our genetic composition. Evolution has not kept pace with advances in agriculture and food processing resulting in a plague of health problems for modern man. Coronary heart disease, diabetes, cancer, osteoporosis, obesity and psychological dysfunction have all been scientifically linked to a diet too high in refined or processed carbohydrate. Search 'Google' for Paleolithic nutrition, or diet. The return is extensive, compelling, and fascinating. The Caveman model is perfectly consistent with the CrossFit prescription.

What Foods Should I Avoid?

Excessive consumption of high-glycemic carbohydrates is the primary culprit in nutritionally caused health problems. High glycemic carbohydrates are those that raise blood sugar too rapidly. They include rice, bread, candy, potato, sweets, sodas, and most processed carbohydrates. Processing can include bleaching, baking, grinding, and refining. Processing of carbohydrates greatly increases their glycemic index, a measure of their propensity to elevate blood sugar.

What is the Problem with High-Glycemic Carbohydrates?

The problem with high-glycemic carbohydrates is that they give an inordinate insulin response. Insulin is an essential hormone for life, yet acute, chronic elevation of insulin leads to hyperinsulinism, which has been positively linked to obesity, elevated cholesterol levels, blood pressure, mood dysfunction and a Pandora's box of disease and disability. Research 'hyperinsulinism' on the Internet. There's a gold mine of information pertinent to your health available there. The CrossFit prescription is a low-glycemic diet and consequently severely blunts the insulin response.

Caloric Restriction and Longevity:

Current research strongly supports the link between caloric restriction and an increased life expectancy. The incidence of cancers and heart disease sharply decline with a diet that is carefully limited in controlling caloric intake. “Caloric Restriction” is another fruitful area for Internet search. The CrossFit prescription is consistent with this research.

The CrossFit prescription allows a reduced caloric intake and yet still provides ample nutrition for rigorous activity.

Text Courtesy of CrossFit Inc.
635 Underwood Avenue Oneonta, AL 35121 (view larger map)