Contributed by Karen Stoychoff Inman

“I had no idea how yucky I felt until I felt great.”

So says one participant in a comment representative of feedback submitted via the Winter 2012 30 Day Paleo Challenge pre- & post assessment. More than 100 EAD / CFAH / CFAX athletes committed to eat Paleo January 15 – February 13, with 33 percent of participants providing a written overview of their experience.

Most participants had no idea what to expect during the 30 Day Challenge, and many signed up with great trepidation. “I didn’t know what I was getting into, but I knew I couldn’t keep eating the way I was. I was really scared, but figured I had the support of so many people,” said one participant. “I was skeptical; really skeptical,” says another participant. “But I suspended disbelief because the EAD coaches have never let me down.”

In the end, it was the athletes who never let down, and their individual and collective results prove 30 days sans grains, dairy, sugar, legumes and processed foods can make the difference. Based on a comparison of 24 pre- and post- self assessments, EAD / CFAH / CFAX athletes lost almost 200 pounds, more than 115 inches, and averaged a 6 percent decrease in body fat. One participant lost 20 pounds, while another lost a total of 12 inches. Yet another participant decreased body fat almost 14 percent.

30 Day Paleo Challenge participants report results ranging from aesthetic to emotional to medical. When asked to reflect on their Paleo eating experience, participant comments include:

“The best result of this challenge? I had NO headaches for 30 days. I typically get them 2-3 times a month, and they last for multiple days. I never even looked at the prescription meds that I take for relief.”

“I feel AMAZING! Tighter and leaner. I feel way more confident in my appearance now than I have in a long time. My mood is much more elevated. I’m sleeping better and feeling more rested when I wake.”

“My chronic joint pain is gone. I no longer have cravings. I have much more energy, feel much stronger during WODs and feel better about my body.”

“No asthma! Wow!”

“Why didn’t I do this sooner?”

“My self-esteem has jumped. I feel healthy and strong.”

“This is just the beginning for me …”

All but a handful of participants completed the 30 Day Paleo Challenge, and those who didn’t still acknowledge that they gained new perspective on eating clean. “I have not been successful with the 30 Day Paleo Challenge, but I’ve been trying to eat ‘mostly Paleo’. I had a physical last week and my blood work has significantly improved … that was just the motivation I needed to get myself back on track,” said one athlete. “I started (the 30 Day Paleo Challenge) with the best intentions, but I just didn’t stick with it. I’m going to try again … everyone who did go the full 30 days seems so pleased with their results,” said another athlete.

Overall, responding participants say the 30 Day Paleo Challenge was a good experience, and better than 95 percent plan to stay Paleo or Paleo-”ish” going forward.

“I plan to continue eating Paleo at least 80 percent of the time for the rest of my life.”

“I feel stronger and push myself further and harder during WODs thanks to eating this way.”

“I actually shudder at the thought of going back to my old carb-junkie habits. I’m so pleased and excited about my results.”

“I can’t believe 30 days passed so quickly! I’m really happy I tried this … I’m so much more conscious of what I’m eating and buying … my seven year-old daughter (helps) me read labels.”

“My life is forever changed. Thanks, EAD!”

Thanks to EAD / CFAH / CFAX athlete Ali D for passing along this handy-dandy visual on cooking oils. At the request of the chart originator, we’ve removed the full-size chart and replaced it with a link to the host site. Click on the tiny image below for access to the full-size chart.

Find something of nutritional interest? Let us know!

Contributed by Karen Stoychoff Inman

The 30 Day Paleo Challenge concludes at midnight, Monday, Feb. 13. After serving up 30 days of thorough planning and thoughtful food choices, how will you build your first challenge-free plate Tuesday, Feb. 14? Dare I suggest that your splash down meal should be no different than those you’ve consumed since January 15?

I’ve received dozens of emails, posts and phone calls marveling at the changes — some subtle, many dramatic — logged since eating Paleo. Yet temptation lurks, and the negotiation on how to eat going forward begins.

Splash Down … Don’t Drown, Part 1. Thirty days of clean eating is a great start, but it’s not really enough. Consider how long you’ve unconsciously consumed calories, with little regard to how the food was chemically treated, processed and handled before it hit your plate. For most of us, we’ve lived far longer with mindless versus mindful eating.

Pre-Splash Down Checklist. Take stock of how good you feel after 30 days. Grab a piece of paper and a pen, take five minutes and write down everything that comes to mind about how you feel, the comments people have made, what was easy, what was challenging, what surprised you, the compliments you’ve received, and more. Then take another five minutes and really read the list. Aloud. Let it wash over you. And celebrate what you’ve accomplished.

The Paperwork. Be sure to take time to complete the Post-Paleo Challenge Questionnaire, break out the scale for the first time in 30 days (as if I needed to remind you to do that!), take your measurements, and snap the post-challege photo. Please submit your Pre- & Post-Paleo Challenge Questionnaire so I can complete an analysis of the changes experienced by the 100-plus folks who committed to the challenge. Didn’t make it the full 30 days? That’s okay … submit the paperwork anyway, along with a note as to why you opted out.

Splash Down … Don’t Drown, Part 2. Some people will remain steadfast Paleo eaters post-challenge. The very thought of adding grains & legumes, dairy, startchy veg, sugars and processed foods invokes an involuntary shudder, and perhaps a bit of bile. Some of you will jump off the Paleo wagon entirely and chalk this up to another life experience. Some of you will opt to eat Paleo 80 percent of the time, and reserve 20 percent for planned, mindful variety. There is no right answer for everyone, but you owe it to yourself to take time to make a conscious choice about how you will eat going forward. The only wrong answer is to fall back into a pattern of mindless eating.

Pick One. As tempting as it may be, don’t hit the breakfast or lunch buffet February 14. Many of you have shared with me near miraculous health improvements since eating Paleo. If you load up your plate with grains, legumes, dairy, sugars & processed foods, you’ll never know which foods — if any — trigger aches & pains, belly bloat, sinus congestion, embarrassing gas attacks, constipation, diarrhea, headaches, “brain fog”, mean streaks / mood swings, and more. If you plan to go 80 / 20, pick a food group — grains, legumes or dairy (no, sugar and processed foods are not a food group!) — to add back into your diet. Add one food group per week and pay close attention to how your body — and those around you — react. Did you need to unbutton your pants after eating the plate of pasta? Is your nose stuffy after drinking coffee with cream? Did anyone suggest you were a bit moody? Is your sleep suddenly restless? Do you feel sluggish during training? Many of us have undiagnosed food intolerances. The absence of symptoms during the past 27 days is a good clue that you need to have a measured approach to how you eat going forward.

Without Question. Regardless if you plan to stay hardcore or eat Paleo 80/20, continue to: eat breakfast; fuel your training with appropriately timed pre- and post-WOD food choices; select grassfed beef, free-range poultry, wild caught seafood; shop the perimeter or the grocery store; choose nutrient-dense, dark leafy greens; choose nutritional multi-taskers; read labels; research nutritional information when you eat out; call off ingredients at restaurants; and plan meals with vigor & intent. Overall, continue to be scrupulous about what you put in your body.

No. Never. Nada. Now & Forever. There is no place on your plate going forward for the following foods: Diet sodas, non-nutritive / artificial sweeteners, high-fructose corn syrup, foods with added sugars, partially or fully hydrogenated fats & oils, refined grains, processed foods, drive through / fast foods, ground & composite meats (like sausage) made from unknown / factory sources, packaged foods with ingredients you can’t pronounce or have no idea of their purpose, artificial preservatives & colors, glutamates, or any food that makes you feel physically icky, but may fill a temporary emotional need.

Today’s Question: After eating Paleo for the past 30 days, what words / phrases best describe how you feel, and what words / phrase have you most frequently heard from those closest to you?

We’ve bested the half-way mark of the EAD / CFAH / CFAX 30 Day Paleo Challenge and reports from the field continue to be positive, and we have new people joining in weekly. Keep up the dedicated effort, everyone!

Lots of questions over the past day or so on Omega 3 & Omega 6 fatty acids. The bottom line on this topic is that the typical Western plate is buckling under the weight of an imbalance between these two essential fatty acids, and it takes conscious effort to regain balance.

Our bodies require both Omega 3 & Omega 6 fatty acids, just in a different ratio than most people consume. Some studies suggest that many Americans consume a ratio of 10-20:1 of Omega 6s to 3s … far less desirable than the 1-4:1 ratio many believe supports optimum health.

If you’re curious as to how your current plate composition stacks up, log your food for three days at PaleoTrack, a free food journal for the Paleo afficienado; one of the features is an Omega fatty acid calculator. Also reference the Omega 3 & Omega 6 Fatty Acids Snapshot we prepared for your reference.

Today’s Question: What is the best thing someone in your life has done to support you since you started the 30 Day Paleo Challenge?

Food For Thought: We All Have Choice. Eat For Your Mitochondria.

                                                                        Contributed by Coach Karen

Sometimes, it’s the people in our inner circle who unconsciously set barriers to keep us from taking a leap in the right direction.

Five days in to the EAD / CFAH / CFAX 30 Day Paleo Challenge and you’re starting to feel the benefits of eating green & clean. These changes cement your commitment, yet may leave family, friends and co-workers feeling on shaky ground.

According to Leighton Clark, LCSW, Creative Transitions, Ltd., it takes a committed individual approximately 33 – 66 days to integrate a new habit into a long-lasting reality. But it takes those around you more than three months to accept the changes, a gap which frequently rattles the foundation of relationships.

“Most people don’t consciously sabotage the change efforts of others. Sometimes, however, the ripple effect of change — say one person eating Paleo and the other a traditional diet — creates discomfort, and may illicit subconscious actions that resist the new direction,” said Clark.  Bottom line: Just because you’re ready to make the jump doesn’t mean that those around you are ready for the impact your change may have on them.

Sabotage may be subtle, say passing the popcorn at the movie theater out of habit; or, it could be as brash as bringing your favorite food into the house. Either way, it’s something you need to address.

David L. Katz, MD, MPH, director of Yale University’s Prevention Research Center encourages people to “spit it out” and remind loved ones that their support and assistance is appreciated and important to the change effort. For those who persist in offering food, Katz suggests the following response: “It looks great. Maybe later.” Then make sure later never comes.

Clark and Katz recommend those seeking change connect with like-mind people.

“The power and momentum of sharing and working toward a goal with others contributes significantly to long-term success,” said Clark … a fact not lost on the more than 100 people committed to the EAD / CFAH / CFAX 30 Day Paleo Challenge. “Support is available from many sources. If a loved one isn’t ready to offer needed encouragement, reach out to those who are.”

Today’s Question: How do you deal with people who overtly or covertly try and sabotage your Paleo Plate?

Food For Thought: Top Nine Challenges of Being Paleo and What to do About Them?

Contributed by Coach Karen

Four days in to the EAD / CFAH / CFAX Paleo Challenge and the sweet — or salty, savory, crunchy or carbonated — siren song of your favorite non-Paleo foods sounds. And the negotiation begins. “The burger is grassfed, and it’s just a wee bit of ketchup.” “The challenge my friend is doing allows it.” “I don’t want to seem high maintenance at my business lunch.” “I can’t live another moment without my _________.” The truth is you can make it much longer than 30 days without your non-Paleo “go to” foods, whether those foods satisfy a behavioral, physical or emotional craving.

Many of us travel a path of willful ignorance when it comes to food choices; we aim for the nutritional potholes instead of wisely navigating around them. The reasons we fail to stay right at the fork in the road are many, and have little to do with lack of awareness or information. Recent research suggests that when presented with irrefutable facts, many people simply disregard them because it is incongruous to what they want to believe. For those of you with little ones in your life, that sure sounds a lot like trying to talk rationally to a toddler laser-focused on adding Froot Loops to the grocery cart.

We can chart a new course. It is not our ancestral history or destiny to eat foods counter to our health. Consider the following strategies to help steer clear of temptation over the next 30 days.

• Motivating Statements. Jot down a few sentences about why you want to eat healthier. How do you envision feeling? What excites you? What will be different? Post the statements in the kitchen, on the car visor, at work,  carry a copy with you, share a copy with your Network of Excellence, write them on your forearm. Tempted? Read your motivating statements — aloud — multiple times. Then move on, leaving the temptation behind.
• Plan to Succeed. Don’t let past attempts define future achievement. Recognize potential barriers and have a plan to navigate them. Spend a few minutes brainstorming the barriers you might encounter over the next 30 days — business travel, Super Bowl Sunday, entertaining, client meals, a spouse who unintentionally (or intentionally, but that’s another post!) sabotages you. Don’t assume that you can manage the unexpected. Plan for it with gusto.
• Leverage the Community. Close to 100 people are on board for the EAD / CFAH / CFAX 30 Day Paleo Challenge. That’s sure to generate an amazing level of energy, focus, determination, commitment, support, reinforcement, enthusiasm, recipe ideas and more. Reach out for encouragement … it will be there.

Today’s Question:What helps you stave off temptation?

Food For Thought: ABC Nightline’s Host Life Altering Assignment.

Contributed by Coach Karen

One of the phrases oft-repeated during my years working in, and consulting for, large corporations was You don’t know what you don’t know. When it comes to the EAD / CFAH / CFAX 30 Day Paleo Challenge, a better turn of that phrase is You only know what you know.

The strict no-sugar guidelines will help you set a clean plate during the 30 Day Paleo Challenge, and reset your palate.

The 30 Day Challenge guidelines, based on the ground-breaking research of Loren Cordain, and packaged in a consumer-friendly way by Robb Wolf and former CrossFit affiliate owners Melissa & Dallas Hartwig (aka, Whole9), are strict to help redefine what you know about how your body responds to the food choices you make.

Eating for many people is rote behavior. I’m no psychic, but give me a three-day food log and I can generally predict your longer term eating pattern. An entrenched eating pattern yields a steady state body reaction; how you feel is how you feel; it’s your normal; it’s what you know. One of the reasons we ask you to complete the Pre-Challenge Questionnaire is to put a set of metrics around how you feel, and it’s always interesting to see how those metrics change against the Post-Challenge Questionnaire.

Building a strict Paleo plate for 30 days is designed to break the routine, and help you redefine what you know about how your body responds to what you eat. Your body requires time to recalibrate, and your brain demands time to process and provide feedback. Start and stick with a clean plate for the next 30 days and you will be well on your way to defining an entirely new you.

Today’s Question: The 30 Day Paleo Challenge — Easier than you expected?

Food For Thought:  Grandma’s Wheat It Ain’t.

Contributed by Coach Karen

A few folks have asked why the EAD / CFAH / CFAX 30 Day Paleo Challenge encourages you to stash the scale for the duration of the challenge.The simple answer is that weight does not determine size or body composition.

Consider a standard-issue hard ball and an inflatable beach ball. Both tip the scale at just about four ounces, but one is fluffy, squishy and big, while the other is compact, taut and small. Which set of adjectives would you prefer describe your body type?

Body circumference measurements and body composition (percent body fat vs. lean muscle mass) are the preferred way to track progress. While those changes won’t happen overnight — it takes several weeks to lose inches and decrease body fat — what the scale reads could for a variety of reasons. And that daily fluctuation is bound to make you nutso crazy, and could contribute to emotional eating.

Another reason we ask you to ditch the scale is that many folks have a tendency to fixate on some arbitrary number. The number could be what you weighed in high school, or when you met your spouse, or maybe the summer at the beach when you left eyeballs bulging and tongues dragging. The number on the scale shouldn’t define success; how you look and feel, and how well you perform as you live your life should. Truly, if you looked great in (and out) of clothes, would you really care what the scale read? Doubtful.

Image courtesey of NerdFitness.

Take this picture, for instance. Same woman, photos captured eight months apart. She weighs 131 pounds in one shot and 142 pounds  in the other. Which picture is which? Think she cares that the scale reads 11 pounds heavier? Please. She’s the compact, taut hardball.

So take your measurements and hop on that scale one last time until February 14.

Today’s Question: What single food item do you anticipate that you’ll miss the most over the next 30 days and why?

Today’s Resource: Get Out of Good Food Jail. Tips and Tricks From Top Paleo Chefs.

Welcome to the first day of the EAD / CFAH / CFAX 30 Day Paleo Challenge. You are in great company for the challenge: Almost 90 people (… and counting!) have committed to build their plate January 15 – February 13 around nutrient-dense veggies, protein (pasture-raised, grass-fed preferred) healthy fats & oils, and a bit of fruit. They also agree to leave behind sugar of any kind (including sugar alcohols and artificial sweeteners), processed foods, grains, dairy, legumes and less desirable fats & oils.

• Complete the Challenge Self Assessment
• Take “Before” photos — front, rear & profile (you don’t need to share … but you won’t believe how many times people say to me “Gee, I wish I would’ve had a picture of what I looked like before I made this change.”)
• Plan your menu for the week
• Remind anyone & everyone you live with and / or share a meal with that you appreciate their support

Today’s Question: What are you most looking forward to about your 30 Day Paleo Challenge experience?

Check out the 30 Day Paleo Challenge Commitment Board at Elite Athletic Development North – CrossFit Arlington Heights. See your name yet? If not, there’s still time to join the more than 50 people who have already received the 30 Day Paleo Challenge materials and are counting down to Sunday, Jan. 15.

Still not sure what eating Paleo is all about? Take a gaze at this Is It Paleo? flowchart courtesy of http://yfrog.com/z/kecf9ljj

Sign up for the 30 Day Paleo Challenge today!