Blind Dog 30 Day Challenge Food List

For those of you joining us in the 30 day Paleo/Clean eating challenge, here are the food lists.  This is to give you an idea of what you can eat and can not eat. 

The list is not all inclusive so if there is something not on the list and you want to eat it, think......Does it have sugar in it?  Does it have flour or grains in it?  Was it processed or man made?  Don't eat it.   Did it grow fresh from the ground or was walking a few days ago on all four?  Probably eat it.

Remember the Kick off meeting is Saturday October 19th, 2013 at Blind Dog Gym!  Be there!

The “Sane” Challenge Food List

We call is “Sane” because we don’t want you to feel so restricted you say, “OMG I can’t drink milk“? The point of all this is to teach us don’t be afraid to challenge yourself, listen to your body, and do what works for YOU. We took the best of Paleo and the best of Clean and put together a simple “YES I can eat” list, a “NO I can’t eat” list and a “IF I choose to eat, eat in moderation” list.

The food lists are guidelines and not all inclusive. If in doubt check with your team mate(s) or coaches.

YES I can eat foods 

Lean Meats: Lean beef (trimmed of visible fat) Beef Jerky (check label for added sugar) Flank steak Top sirloin steak Extra-lean hamburger Lean veal Lean pork (trimmed of visible fat) Pork loin Pork chops - Lean poultry Chicken breast Turkey breast Fish: pretty much all of them 　 Shellfish: Clams Crab Crayfish Lobster Mussels Oysters Scallops Shrimp	Vegetables: Artichoke Asparagus Beets Bell peppers Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Corn Collards Cucumber Eggplant Endive Green onion Kale Lettuce Mushrooms Mustard greens Onions Parsley Parsnip Peppers (all kinds) Pumpkin Spinach Squash (all kinds) 　 　 　 　 　 　 　 　 　 Tomato (actually a fruit, but most people think of it as a vegetable) Turnip greens
Nuts and Seeds: Almonds Brazil nuts Cashews Chestnuts Hazelnuts (filberts) Macadamia nuts Pecans Pine nuts Pistachios (unsalted) Pumpkin seeds Sesame seeds Sunflower seeds Walnuts Nuts can be high in fat, eat in moderation whenever possible.	Legumes: All beans Black-eyed peas Chickpeas Lentils Peas Miso Peanuts Snowpeas Sugar snap peas Soybeans and all soybean products
Dairy Foods: Milk - lowfat only Nonfat dairy creamer Greek yogurt - Plain Cottage Cheese	Fats Olive Oil Coconut Oil Almond Oil Lard (Bacon Grease) in moderation but great for flavor Use in moderation: Butter Vegetable Oil Canola Oil
Eggs The yolks are high in fat so limit the amount of yolks and use egg whites only whenever possible.	Beverages: Green Tea Coconut Water

YES I can eat foods

Fruits: Apple Apricot Avocado Blackberries Blueberries Cherries Cantaloupe Cranberries Grapefruit Honeydew Melon Kiwi Lemon Lime Nectarine Orange Passion fruit Peaches Pears Pineapple Plums Pomegranate Raspberries Rhubarb Star Fruit Strawberries Tangerine Watermelon

Notes:

IF I choose to eat, eat in moderation foods

Fruits Mango Banana Fig Guava PapayaSweeteners: Truvia Agave Raw Honey Pure Maple Syrup

Bacon Sausage Chicken wings Ribs - no sauce Quinoa Sweet Potatoes Coffee Red Wine Hot Sauces Cheese (real stuff, no American or Velveeta) Egg Yolks Butter Nuts and seeds 　Dark Chocolate - 80% or greater only.

NO I can’t eat foods.

Cheats!! Don’t eat them and if you do - 5 points for each one. 

Other Dairy spreads Yogurt plain or with flavors Ice cream Cheese in a Can Brownies Cookies/Cakes Milk Chocolate Dried Fruit Greek Yogurts with flavors Deli Meats Cream Anything made with sugar added Anything that has high fructose corn syrup.	Soft Drinks and Fruit Juices: All sugary soft drinks and diet soft drinks Gatorade Sports drinks in general RedBull and similar energy drinks Canned, or bottled fruit drinksArtificial Sweeteners: Sweet & Low Splenda Equal
Alcohol: White wine Vodka Gin Rum Beer (any) Tequila Pretty much all types or anything made with alcohol	Condiments: Processed salad dressings BBQ sauce Ketchup Mustard (unless just mustard seeds and vinegar; check the label) Miracle Whip Anything made with soybean oil Anything made with high fructose corn syrup Anything with added sugar

   

Grains: Barley (soup, bread) Millet Oats (steel-cut oats, rolled oats) Rice (wild, brown, white, top ramen, rice noodles, rice cakes, rice flour) Rye (bread, crackers) Wheat (breads, rolls, muffin, noodles, spaghetti, tortillas, pita bread, any processed food made with wheat or wheat flour Buckwheat Amaranth White Flour (breads, cookies, cakes, pasta, any processed food made with flour)

Notes: