Nutrition Challenge 2019
Nutrition Challenge 2019
We will be doing a “2019 Kick-off” Challenge at DHCF. It will start January 7thand go for 30 days, until February 4th.
We will be bringing back the trays from the Spring 2018 challenge.
Each participant will:
Pay $20 to join (It will be cash prizes for top 2 winners)
Get weighed-in and waist measurement at beginning and end of challenge
Will “Eat real food, not too much and mostly plants.”
This challenge will focus on getting proper balance of proteins, carbs and fat in sufficient quantities. It will also have a sleep component. Sleep is verrry important to recovery and for maintaining over all good health and fitness.
The Points:
1 Point for Eating real food.
What is real food?
It was once alive and does not come from a box or container If it has a long shelf life and is man-made it is an edible, food like substance, but it is not FOOD.
1 Point for eating not too much
3-4 meals a day, no seconds, no snacks. Food trays will measure the food
1 point for mostly plants
Every meal must contain mostly vegetables, then protein and starch with a little bit of fat. The biggest space in container is for vegetables. You can have unlimited vegetables at each meal but min. amount is biggest section of tray
1 point for 7+ hours of sleep
There are no extra points. Eating and sleeping right will get you healthy, so that is how to earn points.
Food List
Protein
It goes in one of smaller compartments of tray.
Sample list
Fish
Meat (leanest cuts are best)
Eggs
Carbs will go in the other smaller compartment. Stick with nutrient dense carbs like fruits and starchy carbs
Sample list
Sweet Potato
Squash
Fruit
Vegetables.
They go in the largest compartment
If it’s a vegetable, EAT IT
Try to diversify vegetables at each meal.
Sample list
Veggie=EAT IT
Fats
Serving size should be about size of your thumb.
Some examples would be avocadoes, grass-fed butter, avocado oil, fish oil
Sample list
Avocado
Nuts and seeds
Olive oil
Grass Fed butter
Ghee
FAQ
How many trays?
If you are male or female over 165=4 trays
If male or female under 165=3 trays
What about pre or post workout?
Pre and post workout are for performance focused. If you are not where you want to be body composition wise then performance is not the priority.
What about foods?
- If it’s a vegetable eat it, if its meat eat it.
- No cold cuts or cured meats
- No almond or coconut flour
- No canola or vegetable oil
- No honey, agave, maple syrup or sweeteners of any kind
- No oatmeal
- No Rx bars, Quest bars, or any bars
- Nut butters must have no added ingredients other than salt
- Up to one cup of unsweetened almond milk per day
- Up to two tablespoons of cream per day
- Up to two pieces of gum a day
- Clean bacon is a fat
SO WHO IS IN???
Sign up at front desk
