7 days in, 21 main meals and about 14 snacks later...how are you going? Here are some of the comments floating around the gym:

I am sleeping so well.
We went out for lunch and I had a Morrocan Beef Salad, no rice. It was delicious. I wouldn't have normally chosen that.
This is my 6th day without bread. Normally I would have toast in the morning and crave bread for lunch. I don't want it anymore.
I miss my soy latte.
I have lost 2.3kg
My stomache is flatter. I don't feel bloated. I think that was the dairy.
Wheat is in everything.
I went to a friends for dinner. Schnitzel. There was so much else that I couldn't eat. I went home and had dinner later.
I have lost 3kg.
It makes you try different stuff.
I don't feel cloudy in the morning.
I miss my soy latte.
Breakfast this morning was beef and nectarines.
I had two champagnes, then switched to mineral water. I feel much better this morning. (Sat morning).
My friend's asked where do I get my calcium from? Where do I get my calcium from?


Here is a link into the Paleo Diet FAQ, explaining the calcium intake/depletion balance. Most of us focus on calcium intake and forget about calcium depletion. As always, it is all about balance.

So how are you going?

Today's Workout

Front Squat

5-5-5-5-5

60 burpees (1830 to catch up)

Cash Out:
3 x
10 back extensions
10 sit ups

Plus
1 x max hold handstand

Today's Workout

250m row

21-15-9
kettle bell swings (20/16kg)
pull ups

250m row

Cash Out:
50 push press for time (20/15)

Lena is off to Hobart to play Underwater Hockey. Before we met Lena, we did not know there was such a game! We went to watch her train, with Jen (another CrossFitter) on Tuesday night and it is seriously good fun and HARD!! Although not exactly the best spectator sport if you are above water (lots of bums and fins) it is well worth a look! How long can you hold your breath?

Today's Workout

Kelly

5 x

400m run
30 box jumps
30 wall ball

Mat... you complt m! Hmmm... Not eating meat is like trying to play scrabble without an E.

Eating meat takes the guess work out of getting all of your essential amino acids (proteins). Essential amino acids are those that your body cannot synthesize or cannot synthesize in sufficient amounts for you to stay in top shape - you have to eat them in your diet. Animal sources of protein - meats, fish, poultry, eggs, are superior sources of protein as they contain all the essential amino acids - they are complete proteins.

Sources of protein that do not contain all of the essential amino acids are incomplete proteins. If you know a bit of food chemistry you can combine your food to make up the complete profile yourself; but it is far easier to eat meat.


Think of amino acids like letters in a Scrabble game. If you have all the letters at your disposal (you eat complete proteins) you can make thousands of different words. But if you don't (your diet lacks an essential amino acid) it is like trying to play Scrabble without an "e".







Remember...“Protein is something that was alive and had a face and a soul. Beans and rice don’t count. Nuts and seeds don’t count.” Robb Wolf 2010.

Today's Workout

Back Squat

5-5-3-2-1-1

Cash Out:

3 x
12 wall ball (20/14 lb)
9 double unders

About nuts and seeds...


Keep your nuts and seeds cold in the fridge. The high fat content of nuts makes them susceptible to going rancid in your pantry, so keep them in the fridge. If you are buying in bulk, freeze and take out as needed.

Eat nuts and seeds in moderation. The Paleo diet is not an open lisence to consume unlimited quantities of these calorie-laden morsels. Go easy and keep them as 'sometimes' snacks or use them as a sprinkling over your salad or crushed over your banana gelato (2 frozen bananas, 1 egg white, 1/8 cup coconut milk (optional) 1 teaspoon pure maple syrup (optional). Process all until light and frothy. Eat fast before anyone else does.

Almond butter, cashew butter and ABC (almond, brazil, cashew) - butters are a nice treat to use as a dip or water down and use as a salad dressing (with lemon juice, ginger and fresh herbs.)

Make your own at a fraction of the price of buying a jar:

1. Buy high quality nuts - you get what you pay for.
2. Dry roast your nuts.
3. Process in a high speed food processor.
4. Add some oil if the mixture 'balls up' or is too dry.
5. Store in the fridge.

Today's Workout

3 x

10 cleans
10 front squat
10 push press
10 thruster

Cash Out:

4 x
30 sec handstand hold
10 dips

Day 2 - Go Paleo

Try these links for sources of inspiration and knowledge...

The Paleo Diet Loren Cordain, author of the Paleo Diet.
PaleoFood.com Posted again in case you missed it first time. The name says it all - free recipes.
Paleo-Zone A great resource and source of inspiration for Zoners going Paleo.

Today's Workout

1/2 Angie

50 pull ups
50 push ups
50 sit ups
50 squats

Cash Out:

AHHH! Day 50 of the 100 day burpee challenge. 50 burpees (1275 to catch up)

Day 1 of the Paleo Challenge - the journey begins.
Today is the day we cut all the garbage from our diets - cold turkey so to speak. Cheap filler foods, grains, dairy and legumes, sugar and preservatives begone. Instead we will be eating super delicious fresh foods - meat, vegatables, fruits, nuts and seeds. For 30 days.


For benchmark purposes, today you might want to:
Weigh yourself,
Measure yourself:
Stomach at belly button level,
Cinch of waist,
Hips,
Upper thigh (R),
Upper arm (R).

You also NEED to stockpile your fridge with all that you can eat:


Paleo YES foods

From today, for thirty days, focus on what you can have, rather than what you can't. Be thankful that you have access to fresh meat, vegetables, fruit, nuts and seeds! Yum. It may take you a while to build up a bank of recipes for breakfast lunch and dinner - especially if your staple meals have been cereal, bread and pasta/rice - but perservere. The rewards are plenty!






Nicole waits for no-one.

Today's Workout

10,9,8,7,6,5,4,3,2,1

Deadlift (B: 80 / G:60)
Double Under

Cash Out:

3 x 5
Pull Ups
KTE
Push Ups

Today's Workout

Nncy

5 x

400m run
15 OHS

Cash Out:

2 x
50 situps
20 back extensions