DHCF Whole Food Challenge May 1st-May 28th – Diamond Hill CrossFit
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DHCF Whole Food Challenge May 1st-May 28th


DHCF Whole Food Challenge May 1st-May 28th

 DHCF Spring Whole Food Challenge

May 1st-May 28th

 DHCF will start its whole food challenge on May 1st and end May 28th. It will be similar to previous challenges but with a few changes so please read, so you will know the changes.  We will also have a brief meeting Saturday April 29th after classes to answer questions.


There will be a small fee of $10 to join which will go towards the cash prize and to add some extra accountability and motivation. As with previous challenges we will work on the honor system with everyone keeping track of points, which must be put on DHCF challenge board by May 28th. Also you must do the challenge workout at beginning and end to be eligible for prize. The workout will be done on first day, May 1st and at end of challenge on Friday May 26th in all classes. We ask that if participating you make every effort to attend these classes. If not, you can do in Open gym time on that day.


The basis of this challenge will be, as in Coach Glassman’s own words on nutrition for training, “eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake levels to support exercise and but not body fat.” Sounds pretty simple, right?  So, let’s take a closer look at the statement and relate it to, our macronutrients (Protein, Carbs and Fat) which we need to eat every day in larger quantities as compared to micronutrients (vitamins and minerals) which our bodies also need to be healthy but in smaller quantities. Also, studies have shown that the better micronutrient profile a person has the easier it is to lose and maintain a healthy weight.


“eat meat” (includes eggs) This would fall under the macronutrient, protein. This is also the first category of food listed so should be a what we thinking of first when building a meal or snack.


“and vegetables” This falls under macronutrient, carbs (so it is not a no carb way of eating).  Vegetables are a great source of micronutrients. It is also the second category of food listed, so must be important and it is also listed before fruits.


“nuts and seeds” This falls under macronutrient, fats. This would also include any seed or nut oils.


“some fruit” Yes, another carb, but notice the words some and again it is listed after vegetables. Also, another great source of micronutrients.


“little starch” Yes, another carb, but now notice the word little and it is also the   last category of food listed. We want to stick to whole foods for starches, foods like sweet potato, potato, oatmeal. There is a list for challenge below.  By sticking to whole food starches, not processed food like bread, cereal, granola, etc (these types of food also tend to have added sugars and have micronutrients added back in) Whole food starches are also a good source of micronutrients that are not added into food.


“no sugar” This means no added sugars or processed foods. Processed foods are foods that come in packages and have lists of ingredients and usually added sugars.


The challenge is also to be based on principles of

  • Eating more whole foods
  • Removing inflammatory foods
  • Controlling insulin levels to avoid spikes and crashes


While most participants do lose weight during this challenge, we as coaches think most important reason we do challenges is to help take a closer look at what we are eating and how it may be affecting our bodies. Therefore, at the end of the challenge we encourage you to re-introduce the foods we have eliminated one group at a time to see if you notice any changes in sleep, mood, energy levels, gut health etc. If you feel okay after reintroduction you may have these foods as part of your eating but still keeping words of Coach Glassman as a guide to when and how much.  It is a challenge to make some changes and try to be best and healthiest version of ourselves. We start with 30 days and hope that these carry over as the challenge ends, maybe not all but some things and maybe as you do each challenge a few more changes happen. We are in this for the long term. We want all our members to lead healthier more fit lives now and 100 years from now. Change takes time and there really is no quick fix, but if we keep learning and moving forward change will happen.



The Rules


Each participant will pay $10 joining fee

Each participant must do benchmark workouts

Each participant will keep track of points and post on DHCF Nutrition challenge board by May 28th

Each participant will take measurements with a DHCF coach at beginning and end of challenge. Measurements will include weight and body fat on the black scale. While we do not require a before and after photo we strongly encourage you to take one yourself or with DHCF coach. Pictures will be seen by DHCF coaches only and not used publicly unless participant gives permission


The Points


Each participant will start the day with 5 points and for every food eaten that is not included on challenge will subtract 1 point.


Bonus Points ( 6 pts max)


2 points for working out at DHCF whether class, Open gym or Barbell Club

1 point for working out outside of DHCF, you can only get either 2 bonus points for working out at DHCF class, Open gym or Barbell club and 1 if you work out on your own, not both.

1 point for drinking ½ your body weight in ounces per day

2 points for 10 minutes of mobility outside of class, ie your own time

1 point for taking 2 grams of fish oil per day








What to eat, and honestly if you feel you have to ask about eating a certain food I would say answer is most likely no for the challenge, but you can still ask of course.


Meat (Protein)

  • Try to choose leanest cuts
  • Beef
  • Chicken
  • Lamb
  • Turkey
  • Seafood
  • Pork
  • Bacon not cured with sugar or nitrates
  • Sausage, with no nitrates or added sugars
  • Eggs


Vegetables (not limited to this list, only exception is corn) (Carbs)


  • Fresh Stuff! Not frozen if possible
  • Bok Choy
  • Brussels Sprouts
  • Beets
  • Yams/sweet potatoes
  • Broccoli
  • Green beans
  • Asparagus
  • Spinach
  • Tomatoes
  • Cucumber
  • Bell Peppers
  • Cauliflower
  • Lettuce and other leafy greens (kale, chard, bok choy, etc.)
  • Squash (butternut, spaghetti, acorn, etc.)
  • Onions
  • Okra
  • Mushrooms
  • Lettuce (All types)
  • Rhubarb
  • Kale
  • Swiss Chard
  • Zucchini
  • Spaghetti Squash


Nuts, oils and seeds (Fats) (Remember these are higher in calories)

  • Nut oils
  • Nut butters
  • All tree nuts
  • Pumpkin seeds
  • Sunflower seeds
  • Chia seeds
  • Ghee
  • Sesame seeds
  • Poppy Seeds
  • Olive Oil
  • Coconut Oil
  • Coconut


Fruit (not limited to this list) (Carbs)


  • All berries
  • Apples
  • Bananas
  • Cantaloupe/honeydew
  • Pineapple
  • Oranges
  • Grapes
  • Mango/kiwi and other tropical
  • Grapefruit
  • Pomegranate
  • Peaches
  • Plums





  • Sweet potatoes
  • White Potatoes (not French fries)
  • Old Fashioned Oats
  • Steel Cut Oats
  • Rice
  • Quinoa



There will be NO:




Dairy with the exception of whey protein. The reason behind this is dairy can be inflammatory to the body damaging our bodies cells to work optimally.


Grains and Legumes. With the only exception being above listed grains from starch list, so that means wheat or any wheat containing food, pasta, bread, bagels, cake cookies, crackers, chips, pretzels, peanuts or peanut containing food. Grains and legumes can also be inflammatory to body and also contain phytates which can make it harder for our bodies to absorb important micro-nutrients, such as zinc, magnesium, iron and calcium.


No Sugar with exception of honey and maple syrup in moderation.


It is best to stick with whole foods that are nutrient dense (lots of micronutrients) because while there are many treat like foods or food that are familiar to us like pancakes, waffles, muffins, breads etc that may meet guidelines of challenge we encourage you to not have these as a part of your diet for 30 days, see what other whole food choices you can make.


Although we are allowing some starches on the 30 days, the quote says “little starch”. Also the best times to eat starch is pre and post workout. The challenge is for 30 days only, but hopefully may help you to become more aware of how foods are affecting your body, by eliminating them you may feel very different and also turn you into a label reader to look for any hidden sugars in foods you may not realize contain them.


Good luck DHCF! Remember to look to your fellow DHCFers and coaches for support by using the Members only page. We also have a recipe share on our website that you can use to share great recipes you might find.


Together we are stronger!



















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