The NUTRITION CHALLENGE has arrived! Please be sure to have your money in and measurements/body fat done by today. Please make sure you’re also on the email list so you can receive updates, helpful tips and recipes.
Who’s gonna win this thing?? IT IS ON.
On a Food Budget??
So you went to the grocery, shopped the perimeter, loaded your cart full of all kinds of paleo/zone friendly goodies, and headed to the check out to find that you just spent a whole lotta $$$. You haven’t even taken a bite of your first meal and you’re already thinkin’….this might not work for me/my family. Don’t worry! YOU CAN DO THIS! AND you can do this on a budget!
Here’s how…
1.PLAN PLAN PLAN
You will absolutely spend more money if you walk into the store without a list and an idea of what your week of meals is going to look like. You don’t necessarily need specifics like exactly what fruits, veggies, nut and meats- but know how many meals you plan to prepare and the portions of protein, carbs and fats you’ll need.
2. Be flexible. But have a plan?? YES. Plan the outline of the meals, but be willing to make a few changes if you find a sale. When a great cut of meat or produce that you love goes on sale, stock up! Almost anything can be frozen. Spend a little more this week in order to save next week. Shop now…worry about a recipe later.
3. Buy in Season. Try to get over picky eater syndrome and buy only what’s in season. There’s no sense in spending $8 on a spaghetti squash in June.
4. Buy Frozen. Watch the label for frozen berries and make sure there is no sugar added. The berries should be the only ingredient. Also, get the store brand stuff. Frozen broccoli is frozen broccoli. I find frozen broccoli, cauliflower, zucchini buy 1 get 1 free ALL of the time! Check the store ads and buy a lot when it goes on sale.
We understand that you can’t always buy organic, grass fed, and all things from the “favorable” category, but do you’re best. Catch the sales and plan ahead. Consider using coupons if you don’t already. It’s often difficult to find coupons for produce and meat, but if you clip for toiletries and other home items you can save a little money to make up for a higher food cost. Like anything else, if you make it a priority you will find a way to make it work.
Check the website below for additional (and some of the same) tips for shopping on a budget. Take a look at their seasonal produce guide. You may have heard of “The Dirty Dozen,” a group of 12 produce items that have been found to have the highest pesticide residue. They’re marked with a “D” on the produce guide. If you can’t buy all organic produce, do your best to at least purchase these 12 organic whenever possible.
http://whole9life.com/2011/01/paleo-poor-your-guide-to-the-grocery-store/
http://www.thedailygreen.com/healthy-eating/eat-safe/dirty-dozen-foods#
And here’s a great paleoonabudeget.com weekly meal plan resource with recipes for most of the meals for this week! http://paleoonabudget.com/2012/05/13/weekly-menu-week-of-513/
Monday’s WOD
Warm Up
2 rounds
row 250
goblet squat 30 seconds
10 push ups
5 DH pull ups
10 GHD sit ups
then spend some more time on hip mobility before you attempt your 20 reps
Strength
Back Squat x20 with 5#more than your last 20 reps
Upright rows 12/12/12
Metcon
Minute 1 do 1 hang clean & jerk 155/100#, minute 2 do 2, minute 3 do 3…..until failure
Reminders!
GARAGE GAMES AT THE BEACH! Register now! We’ve got 10 on the roster so far! We’ll also be celebrating Hoover’s 30th Bday!
http://www.thegaragegames.com/events/the-i-can-games-2012/
RSVP now for the CrossFit Football Total Event we are hosting. This is for EVERYONE! Even Beginners! http://www.facebook.com/events/407915932562789/
Power Clean, Squat, Bench, Deadlift: Perform a single max effort for the lifts listed above. After warm-ups, three attempts. Total must be done in the specified order above. Combine all four lifts for your total.
We’ll break for lunch and return for a 8 to 12 minute METCON that is programmed for the power athlete. The overall winner is the athlete that has the highest average total in relation to their bodyweight and the best METCON score. We’ll have food and snacks available for purchase as well as drinks,protein shakes, t-shirts, etc.
Cost is $25.00 per athlete.
Weigh-ins start at 8:30 AM
Weight classes: (M) 148/165/181/189/220/242
(W) 97/123/132/148/165/181/198
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