"Good nutrition, good exercise, improved lifestyle choices make everything that's critical to your well being better. It's huge."
—Greg Glassman, CrossFit Inc. Founder and CEO
2016 CFSV Nutrition Challenge
Congratulations! You are embarking on one of the most rewarding 4 weeks of your life. Food has the power to make us thrive, as well as to make us sick. You’ll be amazed at how great you can feel in just 4 short weeks out of your life by simply changing how you eat.
This is a four-week Zone Diet challenge focused on reducing added-sugar intake. The Zone Diet focuses on balancing your food. By “balancing” we mean all three macronutrients—protein, carbohydrate and fat—must be on your plate at each and every meal/snack. For this challenge, you will keep your added-sugar intake to no more than 12.5 teaspoons/50 grams of sugar per day.
This challenge begins on Monday, Jan. 18, 2016, and ends at midnight on Feb. 14, 2016. Cost to participate is $20 per person.
How do I Zone? Easy. Go here and get your Zone prescription: http://www.zonediet.com/resources/body-fat-calculator/. This will tell you how many Zone blocks you get to eat over the course of a day.
What the hell are Zone blocks? It’s a macronutrient-based system used to calculate the appropriate amount of food you, specifically, need to fuel your body. Here’s the master key: http://www.zonediet.com/resources/food-blocks/.
What do you mean by “added sugar?” We mean sugar that is NOT naturally present in foods like fruit or vegetables. Added sugar goes by many names, including cane sugar, high-fructose corn syrup, honey, fructose, sucrose, glucose, agave, molasses and fruit-juice concentrate. You can spot the added sugar by reading a food’s nutrition label. It can be hidden in everything from bread, yogurt and ketchup to your favorite coffee drink.
Why added sugar? Because scientific evidence points to added sugar as the primary culprit in chronic disease and metabolic derangement, including diabetes, obesity and tooth decay.
How do I log my food? You will log your food in Wodify via the “My Journal” tab, where your assigned nutrition coach will review it, provide feedback, answer questions and help you in any way he or she can. You are required to log your food each day for four weeks. Your food journal must be submitted for review by midnight each day.
Bonus: For each day of a week you eat nothing but real food, you will receive 1 bonus star.
What’s “real food?” If you can kill it, pick it or dig it out of the ground, you can eat it. So, as CrossFit Founder Greg Glassman first said back in 2002: meat and vegetables, nuts and seeds, some fruit, little starch, no added/processed sugar. Basically, if it has a nutrition label on it, it’s probably not real food. Likewise, no grains, dairy or legumes (except peanuts). Some exceptions to this are olive oil, coconut oil and natural peanut butter.
Each team will have a designated coach throughout the challenge. The coach’s main role will be to review your food log on a daily basis, offer feedback and answer your questions within the text of the food log, and to help you determine solutions to challenges you face throughout the four weeks.
Challenge Scoring and Compliance
What would a challenge be without a winner?
You will earn stars in Wodify when you submit your food log via “My Journal.”
Here’s how it works:
—1 star for submitting that’s day’s food journal for review by midnight of the same day
—1 star for all three macronutrients present at all meals
—1 star for maintaining your added-sugar intake to 50 grams of sugar or less per day
—1 star for fish oil
—Bonus: 1 star for each day you eat nothing but real food
A rating system combining challenge compliance, body-composition results and performance on a benchmark workout to be performed at the start and at the end of the 4 weeks will determine the winner. There will be individual winners, as well as an overall team winner.
We expect you to ask an excessive number of questions of your waiter when eating out to be certain the food you order meets the challenge rules. We recommend you ask your server if the food contains any added sugar, including honey, agave, or any other sweetener. Remember, there are roughly 260 names for “sugar.” If you don’t know what it is, ask. Also ask about marinades, sauces and salad dressings, which are places added sugars hide.
The Visibility Rule: Should a meal come to your table and there is food on your plate that is visibly offensive to your challenge, we expect you to either send the dish back or eat around the offensive food.
For this challenge you may drink alcohol; however, it must be Zoned and you are allowed 7 drinks per week, no more than 2 per day. That’s the same whether you are male or female and whether you weigh 105 lbs. or 205 lbs.
What’s the deal with limiting alcohol? Allow us to present the following facts:
Alcohol is a hepatatoxin (damages the liver).
Alcohol is nearly twice as calorie dense as sugar with virtually no nutritional value.
Alcohol is addictive, which can make it hard to moderate consumption.
Alcohol interferes with glucose regulation (the hormonal response to food).
Alcohol lowers inhibitions and can negatively affect your choices, including what you chose to eat.
Remember that caramel-colored liquors generally contain additives, such as sweeteners, i.e., sugar.
What’s “a drink?” We’re glad you asked:
Wine and beer: 4 oz. (equal to 1 carb block)
Liquor: 1.5 oz. (equal to 1 carb block)
No exceptions. Measure your drinks at home and ask your server when you go out.
Also, please note you must account for your mixer. Some ideas are water, carbonated water and fresh squeezed lemon or lime juice.
50 Thrusters, 45#
What strategies would you use to cut sugar from your diet? Post to comments!