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21 Day Nutrition Challenge starting Sept 4th!

 for more info and to get measured talk to eli or one of the coaches!

We will measure:

  • Weight
  • Body fat %
  • Body water %
  • Muscle mass
  • Metabolic age
  • Bone mass
  • Visceral fat
  • BMI

Guidelines:

  • Eat 3-6 small meals per day
  • Divide macros into 3 equal percentages: carbs/fats/proteins
  • Use My Fitness Pal app or something similar that can track these amounts
  • 1 cup of veggies with every meal
  • Check out nomnompaleo.com and paleoomg.com for great free recipes! Or ask CrossFit Holland members for Healthyselfreset free meal plans!

Quality:

Most people are nutrient deficient in more ways than one. By choosing nutrient dense foods, we can help to eliminate those deficiencies and help bring our bodies back to homeostasis. On this plan, you will be choosing your foods off of a list. This will ensure we are eating the right types of foods for sustained health and longevity. Just like many of the processed carbohydrates we avoid, these foods are often void of nutrients, yet very dense in calories. 

Food List:

Protein/Carbohydrates/Vegetables/Fat

  • Chicken
  • Bacon
  • Center Cut Pork Loin
  • Fish
  • 90/10 (or above) grass fed (preferable) beef/bison
  • Top Sirloin
  • Top Round
  • Tenderloin (beef/pork)
  • Eggs
  • Ground Turkey Breast (*90/10 or above)
  • Turkey Tenderloin
  • Turkey Breast

*NO DELI MEATS

*ALL MEATS MUST BE SKINLESS

  • Brown Rice
  • Oats
  • Plain yogurt
  • Beets
  • Yam
  • Sweet Potato
  • Butternut Squash
  • Carrots
  • Acorn Squash
  • Plantains
  • All Fruits
  • Leafy Greens
  • Broccoli
  • Green Beans
  • Cauliflower
  • Peppers
  • Onions
  • Mushrooms
  • Asparagus
  • Zucchini
  • Eggplant
  • Cucumber
  • Radishes
  • Cabbage
  • Tomato
  • Brussel Sprouts
  • Grass Fed Butter/Butter no salt added
  • Olive Oil
  • Coconut Oil
  • Avocado
  • Avocado oil
  • Macadamia oil
  • Coconut milk
  • Almond milk
  • Homemade dressings (2 tbsp**)
  • Olives
  • Raw Almonds
  • Raw Pecans
  • Raw Walnuts
  • Raw Macadamia Nuts
  • Raw Peanuts
  • Raw Nut Butter
  • RX bars
  • Zevia

FAQs:
What about Kill Cliff? Approved
Amino Acids/Electrolytes? Pre/intra/Post Workout Only
Creatine? Go for it!
Protein Shakes? Post workout (within 45 min) Driven Products and Dr Axe Products are okay
Condiments? Balsamic vinegar (must be the only ingredient), red wine vinegar, apple cider vinegar, mustard, hot sauce (check label for additives/sugar), spices, and seasonings are okay (read the ingredients!), garlic cloves, herbs.
Sweeteners? Source of sweetener can come from whole foods (fruit), small amount (limit 1tbsp) of honey, raw maple syrup, stevia, coconut sugar are okay. No table sugar or other artificial sweeteners.
What about eating out? For 21 days, we are asking you to prepare all of your meals at home. If you eat out, do your best to portion the meal out and eat within the guidelines. This is called a challenge for a reason. While it is definitely not sustainable in the long term, we are looking for maximum results in this 21 day time span. 
What if I’m still really hungry? Communication is key, so please let me know how you are feeling along the way. Remember though, when we are eating at a calorie deficit to see weight/fat loss, it is normal to feel hungry. Make sure you are staying hydrated. You should never be “starving.” Work on timing out meals strategically to help keep you from going too long without eating. You can also save some of your “meal” for a snack.
Coffee/Tea? These are okay, but need to be unsweetened, and no milk. Almond milk or other alternative milk is okay no additives or sweeteners. Up to 1 cup a day maximum.