Week 4 Challenge

Nutrition Challenge - Week Four
Nutrition Challenge info from Triangle CrossFit

So, how are things going?  Have you been able to stick with the challenge so far?  For many, what has been presented up to this point has not been easy.  In fact, some may have already said “forget it” and made their way back to a sugary, carb-filled diet.  If this is you, don’t give up.  It’s perfectly fine to start this thing all over and give it another shot.  On a positive note, you now have some experience under your belt and can draw on your lessons learned to make your next attempt more successful.  Take some time to reflect on what made you stumble, what went wrong, and then decide how you are going to handle these situations as you make your way into another go round.  Don’t use your slips as a full-blown excuse to give up altogether.  Use them as learning opportunities and start over. 

For those who are ready for the next step of the challenge, here it is…   


Minimize eating foods cooked in hydrogenated fats and modern oils from corn, legumes, and grains (i.e. corn, peanut, canola, soy).  Instead, eat foods cooked in coconut oil, nut oils, animal fats, or butter. (Reserve your bacon grease! It's delicious rendered lard!)

Bacon CoconutoilSesame Butter


Some oils are better than others when applying heat to them when cooking. Those that don’t do well in a hot environment quickly turn rancid and turn into free-radicals, which damage our cells.

Keep these tips in mind when next cooking with oils:

High Heat/Frying/Browning

  • Coconut oil
  • Palm Oil
  • Ghee (clarified butter)
  • Lard

Medium Heat/Light Sauteing

  • Olive Oil
  • Sesame Seed Oil
  • Hazelnut Nut Oil
  • Pistachio Nut Oil
  • Low Heat/Baking
  • Pumpkin Oil
  • Sunflower Oil

No Heat

  • Fish Oil
  • Flax Seed Oil
  • Cod Liver Oil
  • Hemp Seed Oil
  • Oils Mentioned Above

  Carry on, carnivores!

NutritionLisa RayComment