We’ve all heard the old saying, “you can’t outwork a bad diet.” Nutrition is the foundation for the work that we put in at the box, day in and day out. We find ourselves confronted with a lot of questions about how much to eat, what to eat and when to eat it. It is with a desire to answer these questions that we are starting a 5-Week Community Nutrition Challenge. Now, we know, the word “challenge” comes with a lot of baggage. The focus on this experience is to provide you with a strong baseline knowledge so that making the right food choices becomes just a bit easier.
OCCF Community Nutrition Challenge
10/20/19 – 11/23/19
- The Community Challenge will run from October 20, 2019 to November 23, 2019.
- There will be an entry fee of $30, per person. (Cash only please)
- Participants will be randomly assigned to teams. Each team will be led by, coached by and mentored by an OCCF staff member.
- Teams will accumulate points based on the set of criteria listed below (see The Points section).
- You must weigh-in on either October 19 or October 20.
- You must weigh-out during the weekend of November 23.
- You may weigh-in and weigh-out only once.
- Weigh-ins and weigh-outs must be performed at the box.
- You have the option of choosing to do the Whole 30, or follow the food portion/restriction guidelines detailed below.
- A set of containers will be provided to you to properly measure your food, if you choose this option.
- Prizes will be awarded to both the team with the most points and the individuals (1 male and 1 female) that have lost the largest percentage of weight between weigh-in and weigh-out.
What does all this mean?
We know that there are a million diets on the market, all trying to convince you that they are the only way to shed pounds and slim down. We don’t believe in fads. This challenge is about providing you a strong foundation for smart nutritional choices, no matter the circumstance. We’re going to try and keep it simple by setting the standard of eating.
How points are awarded
Points will be tracked using SugarWOD. Just like recording your workouts, you will select the Nutrition Challenge track in the app and record your points on a daily basis. All points must be recorded before 10 p.m. (EST). Point tracking is on the honor system. Only you know what you’ve done throughout the day, so please, hold yourself accountable throughout the challenge.
for eating real food
Anything that had parents or lived at one point. This means nothing processed, nothing with a long shelf-life, nothing with preservatives.
for avoiding alcohol
Alcohol consumption interferes with glucose regulation (disturbing normal blood sugar levels), in part by disrupting the action of regulatory hormones like insulin and glucagon. Also, consumption of alcohol provokes an unhealthy psychological response by reducing inhibitions—thus making it all the easier to make poor food choices when under the influence of even small amounts of alcohol.
for eating mostly plants
You will be allowed either 3 or 4 containers full of food depending on your starting weight. This should provide you with enough sustenance to not require “seconds” or the need for snacking. If you eat more than allotted you will not be allowed to track this point.
for getting more than 7 hours of sleep
Your 7 hours of sleep should be continuously. Your sleep from the night before will count on the following day. Meaning, you will track your sleep from the night of May 1 on May 2.
for proper hydration
Drink at least ½ your body weight in ounces of water. (i.e. a 200lb individual would drink 100oz of water within a day to earn this point.)
for working out
“working out” can either be at the box, or outside the box. Only 1 point per day will be allowed. Workouts outside the box must be recorded in SugarWOD.
Go to Me > Logbook > Day of > Log a workout.
Protein will go in one of the small compartments of your tray. The leaner the better.
Grass-fed and organic are ideal. Wild-caught cold water fish are best.
Carbs will go in the other small compartment. We want to have nutrient-dense carbohydrates.
Fruits and these starchy carbs will do that for us.
- Sweet potato
The TEAM with the most points at the end of the challenge will split the pot!! The “pot” consists of all the money that is collected from the nutrition challenge entrants (less a small admin fee)!!
Individual Male & Female Prize
The individual male and female with the highest percentage of weight loss at the end of the challenge will receive a FREE MONTH at OCCF!
How many trays?
If you are a male or female over 165lbs you are allotted 4 trays per day.
If you are a male or female under 165lbs you are allotted 3 trays per day.
Very simply put pre and post workout supplements are focused on performance. If you are not where you want to be composition wise then performance is not the priority. For that reason if you are a man over 15 percent body fat or a woman over 22 percent body fat then you do not need to take pre or post workout supplements. Additionally, because the focus of this challenge is to get all the nutrients we need from food, the consumption of BCAAs, creatine powder or other supplements is not permitted.
The “What About” Foods
These are foods that people commonly ask about.
If you choose to follow the Whole 30 plan for this challenge, more information can found on their website – The Whole 30 Program.
“What about this food?”
- If it’s a vegetable eat it, if it’s meat eat it.
- No cold cuts or cured meats
- Cold cuts and cured meats contain a large number of preservatives to keep them “fresh” while at the grocery store. These contain a high level of sodium, which can negatively impact someone’s blood pressure. They also contain many nitrates which under certain conditions in the body can damage cells and morph into molecules that cause cancer.
- No almond or coconut flour
- Almond flour is very high in inflammatory polyunsaturated fatty acids which can negatively imbalance your system.
- No canola or vegetable oil
- These oils can contain unnatural levels of polyunsaturated fats and Omega-6 fatty acids, there are all the additives, pesticides, and chemicals involved in processing. Many vegetable oils contain BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene). These artificial antioxidants keep the food from spoiling too quickly, but they have also been shown to produce potential cancer compounds in the body.
- No honey, agave, maple syrup or sweeteners of any kind
- These items are often cut with things like high-fructose corn syrup and other additives. They are high in calories and often cause imbalances your glucose levels. If it’s a sweetner, you cannot have it.
- No oatmeal
- Many oatmeals contain a pouch of a high-sugar mixture to make it more palatable. This can lead to a meal that is much higher in calories and less nutritious than one assumes.
- No Atlas bars, Quest bars, or any bars
- Most protein or meal-replacement bars on the market contain high amounts of fat and carbohydrates. Many contain fillers to make the bars more palatable that have no nutritional value. Again, the focus of this challenge is on whole foods from natural sources
- Nut butters must have no added ingredients other than salt
- It is easy to make your own at home, believe it or not. Simply blend your preferred type of nut in a food processor until the oil and meal combine into a butter-like state. Add cinnamon, salt or other spices to make a tasty and natural treat.
- Up to one cup of unsweetened almond milk per day
- Up to two tablespoons of grass-fed heavy cream per day
- Up to two pieces of gum a day –
- Nearly all commercial gum contains some level of artificial sweetener. Products like sorbitol, aspartame, and sucralose all affect the body negatively. They are diarrhetics and can play games with brain chemistry.
- Clean bacon is allowed, but falls into the fat category