Nutrition Challenge Guidelines and Point System – Diamond Hill CrossFit
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Nutrition Challenge Guidelines and Point System


Nutrition Challenge Guidelines and Point System

Nutrition Challenge


Here are some of the details:

When: May 4th –June 2nd (30 Days)

What: A nutrition challenge following the principles of The Whole30


  • 30 Days of focus and self commitment
  •  Cut out all the psychologically unhealthy, hormone-unbalancing, gut-disrupting, inflammatory food groups for a full 30 days. Let your body heal and recover from whatever affects those foods may be causing. Push the “reset” button with your metabolism, systemic inflammation, and the downstream effects (stomach issues, skin problems like eczema or acne, sleeping issues, stress issues, etc)  of the food choices you’ve been making. Learn once and for all how the foods you’ve been eating are actually affecting your day to day life, and your long term health.”
  • These 30 days can CHANGE YOUR LIFE!
  • Number of points earned, percentage of weight lost, benchmark and body measurements will determine the winner. There will be two one winners, the top point earner from each level. The prize will be a pair of custom Nanos.

If you’ve done a nutrition challenge before, this is a great opportunity to take what you have already learned and make 1 or 2 additional tweaks to jumpstart your engine again. If you haven’t done a nutrition challenge before, this is for you! 30 days of active healthy nutrition is going to give you a HUGE positive and life changing result. Sleep better, be less stressed, feel and look great. This is your life, take charge of it! So, get your recipe books out and your commitment caps on! Make these 30 days a life changer!**You may take your BEFORE pics, measurements and weight anytime this week. Please remember that if you are taking them before a class that you come in EARLY to get them done. We would like each participant to take pics; they will remain private and shared at end with your permission only. We can take the pics or you can at home. Ladies wear a sports bra and black shorts or capris, guys shorts and no shirt.  The bench mark workout will be done on May 4th and June 2nd , so plan your workouts accordingly. (We will try an accommodate people that can’t make it those days)

This nutrition challenge lasts for 30 days. Here is some basic rules to the challenge.

 There are 2 different “Levels” for this challenge….Advanced and Intermediate. Your rules change depending on your level.

  • Levels apply to nutrition (not exercise, stretching, supplements, or lifestyle)
  • All levels have rules for this challenges food categories: Grains & Starches, Sugar, Dairy, Alcohol, Soda, & Juice, and Artificial ingredients – but with different degrees of difficulty
  • LEVELS  


Similar to previous challenges

YES (allowed) – All meat, vegetables, nuts and seeds, some fruit little starch in the form of sweet potatoes and yams.

NO (lose 1 point for) – wheat, barley, rye, or any gluten, starchy potatoes (white, red, purple, etc), rice, bread, pasta, quinoa, corn, or soy — including corn and soy oils! Legumes (beans and peanuts), and dairy are OUT (with the exception of whey protein but not to be used a s a meal replacement or snack). Any added sugar (including honey, maple syrup, coconut sugars etc.) . Alcohol…ummm NOPE.


YES (allowed) – Anything from advanced, plus non-gluten containing grains…rice, quinoa, amaranth, buckwheat, and wild rice. That’s it, no others. Not the “Gluten free bread/bar/beer/cereal/oatmeal.” That’s not on the “Yes” list. Just what is listed above.

NO (lose 1 point for) – All foods in the “no” category from Advanced as well as any gluten containing grains.

  • Please note that these different levels will garner different results. The people who choose to make more broad changes (Advanced) will most likely see the most favorable results. The only exception on added sweeteners/dairy is in protein powder, you can only protein powder but not as a snack or meal replacement.

Point System:

  • Max Points per Day: 11 points
  • START the day with 5 points.
  • Subtract 1 point each time you eat something that wasn’t part of your YES category. Portion size does not matter, if you eat it you lose the point. Eat it more than one serving or portion, lose again.
  • Add bonus points to your 5 points
  •  For this challenge you CAN go negative. Have a whole day of non-compliant food, you might find yourself below 0


Bonus Points

  • For Exercise you’ll earn 2 points each day for coming to DHCF
  • For Exercise you’ll earn 1 point per day for doing some kind of workout. If YOU say it was “exercise” for you, then it counts!
  • For Mobilization you’ll earn 2 points each day when you do at least 10 minutes of stretching or mobilizing. You can do any type you like – even a yoga class counts.
  • For Supplements you’ll earn 1 point each day for taking 3 grams of Fish Oil.

For Hydration you’ll earn 1 point each day for drinking at least half of your body weight in ounces of water…per day.

Shopping Guide

Looking and feeling healthy and getting great results are created by a lifestyle you design for yourself to achieve your well-being. It is an active process of becoming aware of and making good choices. What you will read below is not the rules. They are guides to follow. If one thing you read does not work for you, for example buying all organic because of food cost, then don’t buy organic but it’s still better to buy real fruits then to buy “fruit” snacks, know what I mean?


Organic, Local, Grass-Fed…what’s most important?!? Our food world is becoming more and more tainted with dangerous chemicals, growth and feeding “techniques” and food that is masked to be healthy but really isn’t. The use of fertilizers, pesticides, food additives; such as dyes and preservatives has become so prevalent that “artificial ingredients” are now out numbering “natural ingredients” on many food content labels. Many believe that this wide and continuous increase of artificial fertilizers, pesticides, and chemical additives has a direct correlation to the rise in cancer rates and other health problems. Organic foods have rapidly becoming recognized as a logical alternative in this chemical-laden world. In a perfect world, we’d be able to get everything organically and from our own backyard. But in the world we live in, we do our best with what we can.

Keep these factors in mind when thinking about organic.

  • If you must peel off a thick layer of skin before being able to eat the food, organic vs. non-organic is a toss up in preference.
  • If the food has a thin/porous skin (apples, berries, peaches nectarines, plumbs…you can eat the skin) better to go with organic if you can.

Keep these facts in mind when thinking about grass-fed, pasture raised, wild caught.

  • High quality meat is worth the extra dollars.
  • When thinking about beef, grass fed is the way to go. Humans store toxins in their fat, and so do cows. Conventionally raised beef with a higher fat content (also known as marbling when looking at the meat) has more toxins. If eating conventionally raised meat, choose the leaner cuts. With Grass-fed beef, there is never thick marbling, meat is naturally lean.
  • Look for sales and stock up on cuts of meat you like when they are on sale.
  • Wild caught vs. farm raised fish is another debate and recommendations are very much the same as for beef. Wild caught if possible.**Cost of food matters, we know, make the decisions that you are able to. Getting farm raised instead of wild caught salmon is better then the alternative of a pasta dinner.

The main idea is to choose food that is close to home, natural and seasonal. If it’s the middle of winter and you’re eating an apple that doesn’t grow until summer, where did it come from? How long has it been since it was picked? What chemicals are on it to keep it from going bad and having it say like it was just picked? Use your head and think wisely!



PROTEINS: if it used to swim, walk or fly or comes from something that used to swim, walk or fly – it’s a protein.

  • Chicken (breast and/or thighs) (Best: Pasture + Organic, Better: Organic, Good: Store bought, skin removed)
  • Beef (Best:100% Grass fed + Organic, Better: Grass fed, Good: Lean, fat trimmed/drained)
  • Fish (halibut, salmon, tilapia, shrimp, etc.)
  • Tuna canned in water
  • Eggs
  • Processed Meat – Bacon, Sausage, Deli Meat (Best: 100% Organic, Better: Organic, Avoid: Factory-Farmed, Added Sugar, MSG, sulfites, carrageenan)


  • Fresh Stuff! Not frozen.
  • Bok Choy
  • Brussels Sprouts
  • Beets
  • Yams/sweet potatoes (depending on your current body composition and athletic performance you may or may not need these and it’s not a recommendation that everyone have these)
  • Broccoli
  • Green beans (the debate on whether these are “Paleo” or not continues…it’s green…don’t be afraid of it.)
  • 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
  • Jicama


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


  • Olive oil (Good to cook with and dress food)
  • Coconut oil (Best to cook with)
  • Avocado
  • Raw Nuts & Nut Buttters
  • Almonds
  • Pecans
  • Walnuts
  • Macadamia Nuts
  • Pistachios
  • Cashews
  • Sunflower Seeds


  • All types of vinegars
  • An array of fresh and/or bottled herbs and spices for seasoning
  • Fresh Mint
  • Lemons/limes
  • Mustard (Not the honey mustard…read the ingredient label to see if there’s any unwanted stuff in it.)
  • Mayo (you can make your own easily, or get olive oil mayo with minimal ingredients on the ingredient list)
  • Green tea


Notice it didn’t say “never” it said on a REGULAR BASIS! 

  • Anything with Hydrogenated oils
  • Anything with High fructose corn syrup
  • Margarine
  • Sugar
  • Fried or Frozen Fried foods
  • Fruit juices
  • Pasta/Noodles (even whole grain pasta!)
  • Highly Processed Foods (if you can’t read the ingredients don’t buy it!)
  • Cereal and Granola!!!
  • GRAINS (YES! even whole grains are not the best choices, bread, rice, crackers, corn, bagels, English muffins, tortillas, granola, muffins, biscuits, pancakes, popcorn, rolls, taco shells, waffles)
  • Dairy – As a staple, dairy has been found to effect more people adversely and cause harm without them even knowing. Try not having dairy for 2 weeks then having it again. Do a self test.
  • No Chips, donuts, pastries, crackers.
  • SODA!
  • Candy
  • Alcohol- get when you are having a social gathering not for regular use.

Beer especially! What is beer made from? GRAIN!

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