THE 30 DAY LOCKDOWN IS ON

Starting TOMORROW, January 3, 2011, the 30 day lockdown is on! 

The New Year provides an opportunity and a new found commitment for better health.  Like many CrossFit facilities, many TitanFit members have embraced the Paleo diet.  Some have had tremendous success, (e.g. Doug, Nick, etc…).  Others are reluctant to jump in with both feet (e.g. me).  As all of the holiday season”s eating and drinking is behind us, it is time to commit!   

The fine folks of CrossFit NYC did a great write up on the Paleo diet.  read it here  We have also pasted the page below.  You can also read this and this

The idea is behind this challenge is to encourage everyone to go strict paleo for 30 days straight, no cheats (planned or unplanned). What a “strict paleo” diet does or does not include can be debated on its subtler points (and we’re happy to answer those questions), but the basics you need to know are the following:

ENCOURAGED FOODS: meats (preferably grass-fed), poultry (preferably pastured), fresh fish & seafood (preferably wild), eggs (preferably pastured or at least omega-3 fortified), vegetables, fresh fruit (& limited dried fruit), nuts & seeds (preferably raw and unsalted). (The organic versions of these foods will allow you to avoid pesticide residue.)

FOODS TO EAT IN MODERATION: minimally processed oils & animal fats (e.g., olive, avocado, walnut, coconut, lard, beef tallow–be aware that some of these are not meant for high-heat cooking but should be used raw) black coffee, tea, wine, beer, spirits, dried fruits (no more than 2 oz./day), nuts mixed with dried & fresh fruits (no more than 4 oz. nuts & 2 oz. dried fruit), starchy vegetables (e.g., starchy tubers, potatoes, sweet potatoes).

FOODS TO AVOID: dairy (e.g., milk, cheese, yogurt, butter, whey protein powder), legumes (i.e., beans, lentils, chickpeas, soy & soy products, peanuts, green beans, peas), cereal grains & cereal grainlike seeds (e.g., corn, wheat, wheat germ, barley, oats, rye, rice, corn, buckwheat, quinoa, amaranth), salt-containing foods (e.g., commercial salad dressings & condiments), fatty meats, soft drinks & fruit juices, sweets (i.e., candy, honey, sugars [sucrose, molasses, high fructose corn syrup, fructose, agave nectar]), diet sodas, refined vegetable oils (especially corn, soy, & canola), foods containing artificial sweeteners, chemical food additives.

For more info on what paleo-style eating is all about, check the following articles:

Great intro to the paleo lifestyle
Detailed shopping list of foods (includes do’s, don’ts, and in moderation)
Paleodiet.com (tremendous number of web resources linked here)

OK, so the next question is, what are the rules of this challenge? Well, that’s kind of up to you. While I think you’ll get the most benefit from going strict for 30 days (you need at least that much time to notice the changes in how you look, feel, and perform), we’re not trying to exclude anyonefrom partaking in the challenge. So if you want to do “moo-paleo” (i.e., paleo plus dairy), we still want to hear from you. If you’re just cutting out grains, we want to know how it’s going. If you’re giving up dairy but still eating dessert, don’t be afraid to chime in. Some people thrive on a black-or-white approach, others need to baby-step their way into better eating strategies.

If you’re already paleo, what’s in this challenge for you? Plenty.When was the last time you tried a new type of meat or a new way of preparing a vegetable? Can you dial in your diet even further by shifting towards more grass-fed beef while cutting out the occasional lunch meat? Perhaps experiment with a low-carb or very-low-carb paleo approach to see if your energy levels change? Or play with your macronutrient ratios, a la the Zone and see what happens (whether weighing and measuring or simply eyeballing)? We want to hear from high-level paleo peoplesuch as yourself–you’ll serve as great inspiration to the paleo noobs, believe it or not.

Wherever you are, if you find yourself making an unplanned cheat, do your best to shake off the mistake and get back on track. Don’t let black-or-white thinking let you jump completely off the rails. Use the support of our virtual (and real-life) communities to get you through the rough spots. However you proceed with this challenge, if you choose to accept it, just be honest with yourself and track what you eat.

I highly encourage food journaling, where you either photograph or write down everything you eat. Do it on a blog. Do it in a composition notebook. Do it in a word doc on your computer. Private or public is up to you. But take the time to journal your food intake and reflect on how you feel physically, mentally, crossfit-performance-wise, and just generally.

Not only that, try cooking (more often, or for the first time). Try new types of foods, herbs,and spices. Try new restaurants (although beware of hidden ingredients–ask your server when unsure). The more you share these discoveries on the blog with others partaking of the challenge, the more we can help one another find the joy in this endeavor, rather than focus on the deprivation.

Check in with the blog every day. I’ll be posting paleo-related links Monday through Friday (don’t worry, I’ll still have exercise/fitness links, too) that you should consider required reading. I’ll try my best each day to have a range of links for newbie, intermediate, andadvanced paleo people.

Whether you’re looking for body composition changes or not, I’d strongly suggest a before-and-after photo session where you’re shirtless (guys) or in a sports bra (ladies). No one has to see these photos but you. The power of said photos is that you see yourself every day, and it’s near impossible for you to notice body comp changes because of that. So take some photos with back, side, and front views. Shoot both before and after shots in the same clothing and under the same lighting and in the same location so that you can best see the differences.

So if you’re in, please declare your intentions in the comments on this post. Let us know if you’re going strict or partial, but decide what you’re going to do and stick to your guns!

Lastly, I’d like to encourage some real-world group activities during the month (and perhaps at the end of the 30 days to celebrate). I’ll leave that up to you guys to discuss in comments here and throughout the month via blog comments since so much of this challenge has been reader-driven. Thanks for being such an intelligent, curious, thoughtful community of folks.

30 Day LOCKDOWN

OK, here’s the official announcement for the 30 day LOCKDOWN!

Below, please find the url for CF North Atlanta’s 2009 Lockdown information.  There you will find a lot of information on the Lockdown and the Paleo diet.

The fine folks of CrossFit North Atlanta (http://www.crossfitnorthatlanta.com/) have issued a challenge to their members to change eating habits for 30 days. 

Monday February 1, 2010 – Wednesday March 2, 2010 I plan to eat Meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Easy! There’s no weighing, no measuring. I am to eat a palm-sized serving of protein – meat, fish, eggs – as much vegetable matter as I want and a good chunk of healthy fats. I will do this 3-4 times a day.

Wheat belly

My 30 day lock down ends March 11th. Here and now, I tell the world my life has changed. I am DONE (or as I like to spell D-U-N) with processed carbs. I am glad I did the 30 day lockdown. If you did not join us in the fun, April 1 is a good day to start!…check out to following.

Wheat belly

original post found here http://heartscanblog.blogspot.com/– or click the live URL above…

You’ve heard of “beer bellies,” the protuberant, sagging abdomen of someone who drinks excessive quantities of beer.

How about “wheat belly”?

That’s the same protuberant, sagging abdomen that develops when you overindulge in processed wheat products like pretzels, crackers, breads, waffles, pancakes, breakfast cereals and pasta.


(By the way, this image, borrowed from the wonderful people at Wikipedia, is that of a teenager, who supplied a photo of himself.)

It represents the excessive visceral fat that laces the intestines and triggers a drop in HDL, rise in triglycerides, inflames small LDL particles, C-reactive protein, raises blood sugar, raises blood pressure, creates poor insulin responsiveness, etc.

How common is it? Just look around you and you’ll quickly recognize it in dozens or hundreds of people in the next few minutes. It’s everywhere.

Wheat bellies are created and propagated by the sea of mis-information that is delivered to your door every day by food manufacturers. It’s the same campaign of mis-information that caused the wife of a patient of mine who was in the hospital (one of my rare hospitalizations) to balk in disbelief when I told her that her husband’s 18 lb weight gain over the past 6 months was due to the Shredded Wheat Cereal for breakfast, turkey sandwiches for lunch, and whole wheat pasta for dinner.

“But that’s what they told us to eat after Dan left the hospital after his last stent!”

Dan, at 260 lbs with a typical wheat belly, had small LDL, low HDL, high triglycerides, etc.

I hold the food companies responsible for this state of affairs, selling foods that are clearly causing enormous weight gain nationwide. Unfortunately, the idiocy that emits from Nabisco, Kraft, and Post (AKA Philip Morris); General Mills; Kelloggs; and their kind is aided and abetted by organizations like the American Heart Association, with the AHA stamp of approval on Cocoa Puffs, Cookie Crisp Cereal, and Berry Kix; and the American Diabetes Association, whose number one corporate sponsor is Cadbury Schweppes, the biggest soft drink and candy manufacturer in the world.

As I’ve said many times before, if you don’t believe it, try this experiment: Eliminate all forms of wheat for a 4 week period–no breakfast cereals, no breads of any sort, no pasta, no crackers, no pretzels, etc. Instead, increase your vegetables, healthy oils, lean proteins (raw nuts, seeds, lean red meats, chicken, fish, turkey, eggs, Egg Beaters, low-fat yogurt and cottage cheese), fruits. Of course, avoid fruit drinks, candy, and other garbage foods, even if they’re wheat-free.

Most people will report that a cloud has been lifted from their brains. Thinking is clearer, you have more energy, you don’t poop out in the afternoon, you sleep more deeply, some rashes disappear. You will also notice that hunger ratchets down substantially. Most people lose the insatiable hunger pangs that occur 2-3 hours after a wheat-containing meal. Instead, hunger is a soft signal that gently prods you that it’s time to consider eating again.

You will also make considerable gains towards gaining control over your risk for heart disease and your heart scan score, a crucial step in the Track Your Plaque program.

30 Day LOCKDOWN

OK, here’s the official announcement…I am starting the 30 day LOCKDOWN!

The fine folks of CrossFit North Atlanta (http://www.crossfitnorthatlanta.com/) have issued a challenge to their members to change eating habits for 30 days. As they started February 1st, so I am a week behind…not an issue because 30 days is 30 days.

As the 30 days will take me into Lent, this is also my Lent sacrifice for those that are concerned. From Monday February 9, 2009 – Wednesday March 11, 2009 I plan to eat Meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Easy! There’s no weighing, no measuring. I am to eat a palm-sized serving of protein – meat, fish, eggs – as much vegetable matter as I want and a good chunk of healthy fats. I will do this 3-4 times a day.

I have posted this here so so EVERYONE knows! Wish me luck. Join me if you care to. If I am a little grumpy over the next month, keep in mind it is likely I want a piece of bread.

I will post before and after pictures 30 days from now.