"We are born to be fit, strong, and healthy." Robb Wolf

September 30, 2011

October Nutrition Challenge

Back by popular demand!!! The 4th (I believe it's the fourth) CFK Nutrition Challenge! This is going to be very similar to the last challenge. There are 3 options to choose from:

OPTION A – Ease Into It

  • For people that want to make the change, but don’t want to give everything up at once
  • Week 1 – No Sugar
    • Cutting out all foods that causes systemic inflammation and increased levels of insulin secretion
    • This includes no pop, no sweets/desserts, no sports drinks, no flavored water, nothing with high fructose corn syrup, no agave nectar, no maple syrup, no honey, no artificial sweeteners
    • No gum - loaded with artificial sweeteners
  • Week 2 – No Grains
    • Eat lots of vegetables and some fruit instead
    • Cutting out all foods that cause systemic inflammation, irritate the gut lining, and increased levels of insulin secretion
    • No beans, no legumes (including peanuts), no soy products, no hemp products, no lentils, no quinoa, no pasta, no bread, no beer, no potatoes
  • Week 3 – No Dairy
    • Contain lactose which is a different form of sugar
    • Cutting out all foods that cause increased levels of insulin secretion
    • No milk, no cream, no cheese, no yogurt, no butter, no sour cream
  • Week 4 – No Processed Foods
    • Cook real food
  • Food logs to be reviewed by Dawson

OPTION B – Primal Blueprint 80/20

  • For those who want to introduce themselves to a healthier way of eating
  • Eating Primal is similar to Paleo (Option C) with a few exceptions
    • Dark chocolate (80% cocoa +), wine (as indicated below in 'Alcohol'), good cheese (i.e. not Kraft)
  • The 80 part is eating Primal for 80% of the time
  • The 20 part is the remaining 20% where, from time to time, situations dictate the inability to consume Primal foods
    • These situations include but are not limited to business lunches, family get-togethers, travel, etc.
    • Halloween is NOT an excuse for not eating Primal
    • essentially this is a "cheat meal"
  • "Consider the 80/20 Principle a guide that accentuates the truly plausible and healthy intersection of the (Primal Blueprint) with everyday real life." Mark Sisson
  • "Internalize it in your own way to bring perspective to your overall Primal lifestyle." Mark Sisson
  • "The Primal Blueprint is all about enjoying eating while taking ownership of our choices." Mark Sisson
  • Food logs to be reviewed by Dawson

OPTION C – All-out

  • For very motivated people only
  • This means heading into the challenge cold turkey
  • Follow all the guidelines mentioned in Option A but cutting everything out all at once
  • No cheats what-so-ever will be allowed 
  • If you cheat just continue where you left off, don't just quit
  • Food logs to be reviewed by Dawson


  • The challenge is 6 weeks long and will start Saturday October 15, 2011 and end on Sunday December 4, 2011.
  • Challengers must take 3 before and after pictures: front, side, and back. Men must be in shorts that expose the quads. Women should be in shorts that expose the quads and sports bra, bikini top, or some type of shirt that exposes the shoulders and midsection. These pictures will not be distributed or shared with others without written permission from the individual.
  • ‘After’ pictures must be taken within 2 days of completing the challenge.
  • You will take the following measurements the day before the challenge and on the last day of the challenge:
    • Around the navel without sucking in your stomach
    • Around the widest part of your hips
  • Daily food logs must be recorded. As well as experiences/feelings, great recipes, websites, etc. If you want to indicate any supplements that you take feel free to do so.
    • In past challenges people have literally been starving themselves because they thought that being in the challenge, or on a diet, you HAVE to decrease caloric intake
    • What I want you to do is decrease the amount of bad calories and replace them with good calories (i.e. lose the slice of bread and replace it with some vegetables and fat - to make up for the calories being lost from the dense and unhealthy carbohydrates)
    • Eat often - sometimes 6 - 7 times per day
      • Granted they won't all be full meals but snacks are good
      • Balance your snacks with a protein source, good carbohydrate source, and fat


  • Alcohol – no more than a glass of wine (6 oz) or an ounce of hard alcohol per day
    • If you don’t consume alcohol one day you CANNOT add it to the next day or the end of the week
  • Protein powders – acceptable only after a workout
  • Dairy - only full-fat or raw dairy permitted after a workout
  • Starchy vegetables (sweet potatoes, squash, roots, tubers) are strongly encouraged after a workout
  • Caffeine – allowed. Limit your quantity and no adding sugar or milk/cream. Must be black. Coconut milk is acceptable to use.


Ellie said...

Looks like an awesome challenge Dawson. Count me in..not sure which option yet, I'll get back to you.

Ellie said...

Also, for anyone that has difficulty with sugar or other food cravings and it's stopping you from trying the challenge, I'd like to offer a free one hour teleseminar for CrossFitters on overcoming self-sabotage and emotional eating. If anyone is interested let me know and if there are at least a few people interested, I'll run it within the first week of the challenge to give you some good tools for dealing with emotional eating or intense cravings that get in your way.

Dawson said...

That is great Ellie! I'll post this so everyone can have the opportunity to know what you're offering!