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1 . 4 Week Challenge
2 Points Meals 1 pt no Dairy for the day 3 pts no Grains for the day 3 pts no Refined Sugar for the day 2 pts for 2 fish oil pills (or equivalent) per day Minus 2 pts for any Alcohol consumption per day 2 pts for Food Logging per day Workout 1 pt for 5 min Warm up Pre Workout 3 pts for a Workout (cardio should be 20 or more mins) 2 pts for an Additional Abdominal Workout Sleep 3 pts for 6 8 hours (generally uninterrupted) 1 pt for under 6 hours
3 4 Week Challenge Daily Log NAME: Cirlce if you did it An X if you didn't Meals Workout Sleep Week 1 No Dairy No Grains No Refined Sugar 2 Fish Oil Pills Alcohol Consumption Basic Daily Food Log 5 minute Warm up Workout (20+mins) Abdominals 6 to 8 hours Under 6 hours DAILY TOTALS Monday May Tuesday May Wednesday May Thursday May Friday May Saturday May Sunday May Week 1 Total
4 4 Week Challenge Daily Log NAME: Cirlce if you did it An X if you didn't Meals Workout Sleep Week 2 No Dairy No Grains No Refined Sugar 2 Fish Oil Pills Alcohol Consumption Basic Daily Food Log 5 minute Warm up Workout (20+mins) Abdominals 6 to 8 hours Under 6 hours DAILY TOTALS Monday May Tuesday May Wednesday May Thursday May Friday May Saturday May Sunday May Week 2 Total
5 4 Week Challenge Daily Log NAME: Cirlce if you did it An X if you didn't Meals Workout Sleep Week 3 No Dairy No Grains No Refined Sugar 2 Fish Oil Pills Alcohol Consumption Basic Daily Food Log 5 minute Warm up Workout (20+mins) Abdominals 6 to 8 hours Under 6 hours DAILY TOTALS Monday May Tuesday May Wednesday May Thursday May Friday May Saturday May Sunday May Week 3 Total
6 4 Week Challenge Daily Log NAME: Cirlce if you did it An X if you didn't Meals Workout Sleep Week 4 No Dairy No Grains No Refined Sugar 2 Fish Oil Pills Alcohol Consumption Basic Daily Food Log 5 minute Warm up Workout (20+mins) Abdominals 6 to 8 hours Under 6 hours DAILY TOTALS Monday May Tuesday May Wednesday June Thursday June Friday June Saturday June Sunday June Week 3 Total
7 4 Week Challenge Totals NAME: Week 1 May 9 through May 15 Week 2 May 16 through May 22 Week 3 May 23 through May 29 Week 4 May 31 through June 5 4 Week Total May 9 Weight Pre Challenge June 5 Weight Post Challenge GRAND TOTAL
8 WHOLE9 SHOPPING LIST Protein Sources Eggs/Egg Whites Best: free range, organic, locally farmed Better: Omega 3 enriched Good: store bought Beef/Bison Best: organic, grass fed, locally farmed Better: organic (farm or store bought) Good: lean, trimmed/drained of visible fat Chicken Best: free range, organic, locally farmed Better: organic (farm or store bought) Good: store bought fresh or frozen Fish* Best: self caught, local wild caught Better: wild caught, sustainable Good: store bought, or canned Lamb Best: organic, grass fed, locally farmed Better: organic (farm or store bought) Good: lean, trimmed/drained of visible fat Other Meats (Duck, Venison, Veal, Ostrich, etc.) Best: wild caught/hunted or locally farmed Better: organic (farm or store bought) Good: store bought Pork (lean, trimmed of visible fat) Best: Does not exist Better: organic, farm or store bought Good: store bought Turkey Best: wild caught/hunted or locally farmed Better: organic, store bought Good: store bought Seafood/Shellfish* Best: self caught, local wild caught Better: locally caught, market bought Good: store bought In moderation: Bacon, deli meats, jerky, pork based sausage and other heavily processed/salted meats *Consult the Monterey Bay Aquarium s Seafood Guide (see the Resources page) for best fish/seafood/shellfish choices Vegetables Alfalfa Sprouts Anise/Fennel Root Artichoke Arugula* Asparagus* Beets/Beet Greens Bok Choy* Broccoli, Broccolini* Broccoli Rabe* Brussels Sprouts* Cauliflower* Chinese/Napa Cabbage* Carrots* Celery Celery Root Cucumber Eggplant Garlic Green beans Greens (Collard, Mustard, Turnip)* Jicama Kale* Kohlrabi* Lettuce (Bibb, Boston, Butter, Red)* Mushrooms Onions, Shallots, Leeks Parsnips Pepper (Red, Orange, Yellow, Green)* Pumpkin Radish* Snow Peas, Sugar Snap Peas Spinach* Squash (Acorn, Delicata, etc.) Summer Squash Sunflower Sprouts Sweet Pea Shoots Sweet Potato/Yams Swiss Chard* Tomato Turnip* Watercress* Zucchini* *Whole9 recommendations for nutrient density
9 Fruits Apples (all variety) Apricots/Peaches /Nectarines Bananas Blackberries* Blueberries* Cherries* Dates/Figs Exotic fruit (Star Fruit, Quince) Grapefruit Grapes (Green/Red) Kiwi* Lemon/Lime Mango Melon (Honeydew, Cantaloupe*) Orange Papaya * Pears (all variety) Pineapple* Plum* Pomegranate Raspberries* Strawberries* Tangerines Watermelon In moderation: Dried fruit (apricots, cranberries, currants, dates, figs, goji berries, prunes, raisins) Fat Sources *Whole9 recommendations for nutrient density Best: Monounsaturated Fats (MUFA) Avocado Avocado Oil (cooking) Hazelnuts/Filberts Macadamia Olives (non vinegar preserved) Olive Oil (extra virgin, served cold) Best: Saturated Fats (SFA) Coconut Oil (cooking) Coconut Butter Coconut (raw, unsweetened) Coconut Milk (canned) Better: Polyunsaturated Fats (PUFA) Almonds/Almond Butter Brazil Nuts Cashews/Cashew Butter Pecans Pistachio Good: Polyunsaturated Fats (PUFA) Flax Seeds Sesame Seeds/Sesame Oil Pine Nuts Pumpkin Seeds Sunflower Seeds/Sunbutter Walnuts Herbs and Spices *All nuts and seeds should be dry roasted (no added oils). Added salt is optional Allspice Basil Bay Leaves Black Pepper Cardamom Cayenne Chili Powder Chives Cinnamon Cilantro Clove Curry Cumin Dill Garlic Powder Ginger Horseradish Lemongrass Marjoram Mint Mustard Nutmeg Oregano Paprika Parsley Peppermint Spearmint Rosemary Sage Savory Taragon Thyme Turmeric Vanilla Wasabi Beverages Still Water (filtered or glass bottled) Mineral/Sparkling Water (glass bottled) Coffee (black) Tea (black, green and herbal varieties)
10 WHOLE9 ADDITIONAL GUIDELINES In general, if you could catch it or forage for it, it s probably good for you. Stay in the perimeter of the grocery store. Venture down the aisles at your own peril. If your great-grandmother wouldn t recognize it as food by name or appearance, don t eat it. Food should be fresh and perishable, and as natural/organic and locally-sourced (i.e. buy direct from farmers) as possible. Seek out local farmers markets, or better yet, contact the farmer directly. Get to know where your food comes from. Some produce is worth springing for the organic versions, due to the severity of pesticide contamination. These include apples, cherries, grapes, nectarines/peaches, pears, lettuce, raspberries/strawberries/blueberries, bell peppers, celery, carrots, kale, and spinach. Produce that is not important to buy organic include: bananas, mangos, papaya, kiwi, pineapples, asparagus, avocado, broccoli, cauliflower, and onions. Remove processed foods from your diet entirely. Buy food that has five or fewer ingredients, or (better yet) no nutritional label at all. If you can t readily pronounce the ingredients, skip it. If a food (product) has to make claims about its health benefits, be suspicious. FISH OIL RECOMMENDATIONS We like Barlean s Ultra EPA/DHA softgels or tangerine flavored liquid, Carlson's Very Finest Fish Oil (lemon flavored liquid or softgels), Nordic Naturals Omega-3/Ultimate Omega D-3, and Spectrum Fish Oil Softgels. Store in refrigerator, or in a cool, dark area (away from sunlight). Take with food - never on an empty stomach. Split your dose up across several meals a day. The Whole9/Robb Wolf Fish Oil Calculator: COOKING FOR HEALTH & PERFORMANCE The following recipes are from Cooking for Health & Performance Volumes 1 and 2, by Scott Hagnas. These EBooks contain over 210 Paleo-friendly gluten and dairy-free recipes to support optimal health and athletic performance. As part of your Whole9 Nutrition Workshop, you are entitled to a 10% discount on the purchase of Cooking for Health & Performance, Volumes 1 and 2. Visit and click on Books, DVDs and Posters to purchase your copy. Enter code whole9-1 (for Volume 1) and whole9-2 (for Volume 2) at checkout to apply your discount.
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