Now is the time to get prepared!

So there are only 4 days to go till we get started. Now is the time to begin preparing. The following information is taken from the doyen of Paleo information in the CrossFit world (well he used to be in the CrossFit world!) Robb Wolf. (robbwolf.com)

1. Clean out the Pantry
2. Go shopping
3. Cook!
4. Go for a walk
5. Sleep!


1. Clean out the Pantry
We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread,
rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial
sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined,
packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need
crackers and Goldfish. They might actually be healthier if YOU are healthier!


2. Go shopping
Now it’s time to fill your cupboards with food worth eating.

Protein.
Ideally these options are grass fed or wild caught. If you cannot find those should you eat a bagel? No!
Conventional options are fine. Beans and rice do NOT count.
Land: Pork, beef, lamb.
Sea: Trout, salmon, shrimp, crab. You know…fishy type stuff!
Air: Chicken, turkey, duck, ostrich. I know, ostrich is flightless don’t get cheeky.
Round things out with some good quality bacon, omega-3 enriched eggs and some items like chickenapple
sausage to help you with breakfast on busy days.


Veggies.
Ideally these are local and organic, but again, this should not be a deal breaker. Our local mega-food
chain actually has the best produce outside of the farmers market, and at an amazing price. Shop with
the season, which typically means what is on sale. Mix up the colors.


Fruit.
Limit fruit to 1 serving per day if fat loss is your goal. A serving is not a whole watermelon. If you want
to screw things up and not make progress, eat all the fruit you want, it’s your nickel, ride the ride as
you like. In order of preference: Berries, melons, citrus, apples, pears. Bananas, papayas and mangoes
are great for athletes post workout but dodgy for folks who want to lose weight.

Fats.
Olive oil (extra virgin) coconut, avocado (oil and whole), macadamia (whole and oil), almonds, walnuts.
If fat loss is a goal limit nuts to 1-2 oz. per day.
 
Odds & Ends.
Marinara sauce, herbs, spices-curry powder, garlic, ginger, cilantro, garam massala, chili powder, black pepper, lemon zest, allspice, cinnamon, cumin, oregano, and basil. Get at least 20 herbs and spices to keep your cooking lively. Stock up on espresso, teas and mineral water as these are your beverages of choice.
 
3. Cook!
The majority of your meals look something like this:
• 4-8 oz of lean protein such as chicken, lean beef, turkey, pork loin or seafood.
• Several servings of vegetables, either raw, steamed, or lightly cooked.
• Finally, round out the meal with good fats from Avocado, olive oil or a handful of un-salted nuts
such as almonds, pecans, macadamias or walnuts. 
Keypoints:
• Protein every meal
• 3-4 meals per day
• Limit fruit to 1 serving if fat loss is a goal
• Limit nuts to 1-2 oz if fat loss is a goal
• Beverages are coffee, tea, minearal water. Unsweetened, this includes stevia.
 
4. Go for a Walk!
Get outside and move. Gauge your fitness level and act accordingly. If you need help, find a trainer or
coach.
 
5. Sleep!
Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms,
TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8-
9 hrs of sleep. You should wake up without an alarm, feeling refreshed.

For more information check out Robb's blog or get your hands on his book - "The Paleolithic Soloution" an invaluable resource and one that I will draw heavily on in this blog.






Robb and his sidekick Andy Dees also have a podcast that you can subscribe to via itunes. There are 50 episodes of Nutrition, Health and Fitness information for your aural pleasure. Check out the link to the podcast when you visit Robb's blog.