Our annual fall nutrition challenge is finally here! See details below:
What is it? It is a chance for you to dial in your eating after a summer that may or may not have consisted of BBQ, adult beverages or other tasty choices. Each year, the majority of our gym comes together to challenge ourselves and each other to make some positive changes to our eating.
When is it? This year the challenge will span 4 weeks from Wednesday, Oct 13 to Wednesday, Nov 10.
How do I sign up? Great question! You can sign up by adding your name to this spreadsheet and selecting the version of the challenge in which you plan to partake. From there, all you need to do is show up for the Nutrition Challenge Test on Wednesday, Oct 4 and the Re-Test on Wednesday, Nov 10.
How much does it cost? Participating in the challenge comes at no cost! You can add a pre and post InBody scan (cost = $50) by finding a time that fits your schedule and signing up on the second tab on the same spreadsheet.
The Challenge:
We believe that the most important part of health and longevity is what food you put in your body. At ICA, we recommend a largely “paleo” approach to eating, supplemented with gluten-free starches/grains when you need calorie dense carbohydrates.
To the left is our very own food pyramid that provides an overview of our nutritional philosophy. Foods in green should be the base of your diet. Foods in yellow are incorporated as needed based on your goals and unique metabolic needs. Orange (dairy) is used on a case-by-case basis. It is not considered part of the paleo diet, but many clients do well with limited dairy such as yogurt or cottage cheese.
When we start working with someone on their nutrition journey, we typically progress through the following steps. Each step builds on the one before it, so if you are following Step 2 it means you are also following the requirements of Step 1. For this challenge, you’ll choose what step you are ready for, and you’ll follow it for the entire challenge.
- Food Quality. Eat from the “foundational” groups as much as possible, supplemented with foods from the “optional” groups as needed or directed. Avoid gluten and added sugar as much as possible. There is no need to measure amounts, but please be reasonable! (For instance, eating an entire bag of nuts in one sitting or 2 cups of rice with your Chinese food is not recommended…)
- Food Quantity – Phase 1: The Plate Method. This introduces the concept of controlling the overall quantity of
food you eat (i.e., the size of your plate) as well as “balancing” your plate to ensure a good distribution of vegetables, protein, and starches. A good starting point is to eat 3 meals/day . Larger athletes can use 3 dinner-sized plates. Smaller athletes should use lunch-sized plates. Fill 1/4 of your plate with protein, 1/4 with gluten-free starch, and 1/2 with colorful vegetables. We can refine the plate method based on your individual goals and caloric needs.
3. Food Quantity – Phase 2: Macro Diet. Eat a very specific amount of protein, carbohydrates, and fat each day (aka the Macro Diet). We can set you up with target “macros” based on your InBody scan. Eating this way requires a food scale, measuring cups, and a lot of time and commitment. It’s a great way to dial in your eating and help you reach your fitness goals; however, it’s not for everyone.
If you have questions specific macros to follow, please reach out to us ASAP!
