The Coaches, Trainers, & Macro Coaches of CrossFit Evolution are not licensed and registered dieticians, and we are not doctors. We cannot diagnose or treat any medical or health issues. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. HOWEVER... we do have a Licensed & Registered Dietician on staff, who can write meals plans and assist those with medical issues who need nutritional guidance or special diets.
There are many ways to start eating healthier and Paleo is the BEST. At it's very base, Paleo is just clean whole food eating. For people just starting to eat healthy, we advise starting with a 6 Week Plan or a 30-60 Day Plan. After that, Paleo should stay a part of your NEW healthy way of eating at least 80% of the time. So while there are many diets and many ways to reach your goals, we recommend the Paleo diet as the healthiest & best way of losing weight, gaining muscle, and improving performance & energy. Check out your options below...
1) The Basics... FREE
Scroll down to PALEO BASICS to get a better understanding of the Paleo diet & start cleaning up your diet on your own. Use this simple Paleo Cooking matrix HERE, to help in the kitchen or scroll down to RECIPES below
2) Paleo Meal Plans... $29-$34
Purchase any of our endorsed Paleo Meal Plans & Guides HERE, to get more detailed information about Paleo, weekly shopping lists, recipes, & either a 6 Week or 60 Day meal plan (both plans contain completely different recipes!). Just follow the plans on your own. NOTE: if you are in the New You 6 Week Challenge, you will receive the 6 Week meal plan, included in your Challenge price.
3) 6 Weeks of Check-ins, Weigh-ins, & Guidance... $125
Day 1 Check-in and End of Week 6 Check-in are each 30 min. End of Week 1, 2, 3, 4, & 5 Check-ins are 15 min each. Guidance is based on Paleo and eating better. This option gives you 1-on-1 nutritional guidance & accountability with a Coach, includes before & after pics, before & after measurements, before & after bodyfat % and body composition analysis, and WEEKLY in-office Check-Ins for your weigh-in & discussion. Purchase of the above Paleo Meal Plan(s) is not required but recommended. You are required to keep & maintain a Food Log. You'll also have unlimited email access to your Coach during the 6 weeks. Once you decide to go Paleo or just start eating healthier... contact Monique to schedule your 1st Day. This program does not include Macros. EMAIL to sign-up.
4) Custom Meal Plans... varies
Personalized Meal Plans: for those who want a meal plan but do not want to follow Paleo specifically or those that have medical or health issues (ex: diabetes, cardiac event, obesity, cancer) and are in need of a specialized meal plan... Contact our Licensed & Registered Dietitian, Tejal Parekh. Click HERE and scroll down for her fees & to learn more.
5) Macros aka Flexible Dieting... $225 - $345
Purchase the 3 Month Macros Program... which is absolutely the BEST thing out there! There's a lot more involved with our Macros Program, so it has it's own dedicated page: HERE .
6) Weigh-in and Bodyfat % Only... $10 per session
If you just want to know your body composition analysis (body weight, muscle weight, body fat %, visceral fat), you must make an appointment with Monique. 1-time use is $10.00. Session is done in office, so dress lightly. Session is 5-10 min. Paid at time of service. This option is for CFEvo members Only. Call 321-202-3716 or EMAIL to schedule.
7) Weigh-in, Bodyfat %, Measurements, & Consult... $25 per session
Includes all of the above AND measurements of chest, upper arm, waist, hips, & thigh... AND a brief consult. Session lasts 20 min.
Open to anyone. Paid at time of service. Call 321-202-3716 or EMAIL to schedule.
IF YOU HAVE ANY QUESTIONS ABOUT ANY OF THE ABOVE MACROS PROGRAMS,
CALL MONIQUE AT 321-202-3716 OR EMAIL
Lose weight - Gain muscle - Better digestion - Better skin - Less pain (inflammation) - Less brain fog - Reverse diabetes - Feel younger - Lower blood pressure - Lower blood glucose - Have more energy - Get off prescription meds! - Reduce allergies - Sleep better - and many more...
All you want UNPROCESSED meat: beef (sirloin, petite, hamburger), pork (chops, tenderloin, sirloin, center cut), lamb, chicken, turkey, any fish, sardines, shrimp, scallops, crab, any seafood, whole eggs, & egg whites. Any meat, any cut, lean or fat. LIMIT your lightly processed meats (bacon, sausage, Boar's Head deli meat), and be sure it doesn't violate the No Chemicals rule!!
A. eating conventional store-bought meat? stick to leaner cuts & cut off the visible fat
B. eating grass-fed? lean or fatty doesn't matter AND you can have bacon
All you want of non-starchy veggies
Limited potato/starchy family if trying to lose weight
NO corn or beans on Paleo
Never eaten alone & only in moderation if you want to lose weight (limit 2 pieces)
Must be fresh or frozen with nothing extra added!
Nuts/Seeds & their butters (no peanuts! and eaten in moderation if trying to lose weight, which 1 small handful)
Avocado, Olive/Avocado/Walnut/Coconut oils, Coconut Milk
- PALEO but should be in VERY LIMITED amounts*
100% Raw Honey/Molasses/Cocoa (with nothing else added) & Nut Flours are allowed in moderation
Flavors: any spices, any herbs, tomato paste, crushed tomato, chicken broth, salsa, to name a few.
- No Added Sugar: Equal, Splenda, Nutrasweet, xylitol, acesulfame-k, aspartame, saccharin, sucralose, sugar alcohols, succanat, pure/sugar cane, corn/rice syrup, high fructose corn syrup, fructose, glucose, galactose, sucrose, maltose, lactose, carrageenan, maltodextrin, agave nectar, maple syrup, barley malt, raw/brown/cane sugar, sugar, sugar beet...
(exception: 100% raw honey/molasses/maple syrup, see above notes)
- No Junk Food: cakes, desserts, cookies, candy, chocolate, pastries, chips, crackers, ice cream, snack foods, etc
- No Grains: wheat/corn products, rice, pasta, bread, oatmeal, cereals, oats, barley, rye,sprouted grains, amaranth, quinoa, bran, germ, starch, etc
- No Legumes/Beans: peanuts, peas & chick peas, soy & soybean, tofu, red/black/lima/fava/pinto/kidney beans, lentils, carob, miso, tempeh, edamame, lecithin, etc
- No Dairy: milk, butter, yogurt, cheese, cream, ½ & ½, etc
- No Heavy-Processed, Man-Made Stuff: limit & be aware of even minimally processed foods, since they contain lots of chemicals! Whole food is always better, as is home-made.
- No Alcohol
- Beware of these Chemicals: No msg, No carrageenan, No nitrates/nitrites, No partially-hydrogenated oils, No Olestra, No high fructose corn syrup!
You can find many recipes online using your google skills but there are 2 websites that we have used many times that are super user-friendly, easy to navigate, and have beautiful food photos. If you are following one of the Meal Plans above (6 Week or 30-60 Days), then use their corresponding recipes to replace meals or mix it up.
Primal Palate (30-60 Days Plan): http://www.primalpalate.com/paleo-recipes/#us
Paleo Plan (6 Week Plan): http://www.paleoplan.com/recipes/
My Paleo Cooking Matrix: HERE
This is very individual and is determined by your goals, your metabolism, and your health. Some find that doing Paleo 6 days/week and enjoying 1 cheat day (3 cheat meals) per week works for them (this is what we recommend). Some find that staying Paleo 24/7 with occasional cheats monthly (special occasions) works best otherwise they just go off the rails too hard and cannot recover. And still, there are those that stay Paleo 24/7 and instead of "cheating", they do "treating" instead. Cheating is eating non-Paleo food. Treating is making a non-Paleo food into a Paleo Approved food, usually with the use of 100% raw honey, 100% pure cocoa, & almond or coconut flour. And then there are also people who can get away with 1 cheat meal per day and still receive the benefits of Paleo... those lucky bast@*#s NOTE: if you are on the New You 6 Week Challenge... you are not supposed to be cheating... you are supposed to be making the most out of the 6 weeks you have :D
WHY AM I NOT LOSING WEIGHT?
A "YES" to any of the following questions below is why you are not being successful...
1) Eating too much fake sugar?
2) Eating too much natural sugar?
Sugar in any form is still sugar and you won't get lean with excess.
3) Eating too much paleo-fied treats?
A Paleo brownie is still a brownie and while it can be enjoyed, it needs to be in moderation. It's called a "treat" for a reason. It's not a snack, side dish, or a meal!
4) Eating too much fruit?
Most people do not process fruit sugar well. Limit to 2 pieces/servings per day.
5) Eating less than 80% Paleo food as your base?
This is the #1 culprit for most people. Most people think they are eating better than they really are, but when asked to write it down... or even tell me... it's so obvious right off the bat, to both of us. The person you lie to the most... will always be yourself! Let that sink in.
6) Not eating enough food?
If your body perceives starvation in any way... it shuts down. Period.
7) Not drinking enough water?
The easiest & simplest trick that everyone refuses to do. Even sedentary people NEED 8 cups (64 oz) of water per day!
8) Not eating greens or not supplementing w/ greens?
You need some fiber! Eat some fibrous veggies or take a powdered formula like Greens+ mixed in water.
9) Drinking too much alcohol?
No one gets leans when they drink every day or binge on the weekends.