At Crossfit Retribution we place an enormous emphasis on nutrition. So much so, in fact, it’s the only contract you will sign. You will not sign a contract to train with us, simply pay as you go. You can quit any time if you feel you are not getting the results we promise, no questions asked. However, we will require you to sign a nutrition contract. We feel nutrition is not only essential for your physical performance, but more importantly, for your health. If at any time we feel you are not following our nutritional contract, we reserve the right to stop training you. The average American diet is terrible, and the advice we receive from the medical, fitness, and scientific communities is usually as bad. Anyone who has attempted to change his or her diet to lower cholesterol, lose weight, control diabetes or improve physical performance quickly realizes how difficult it is to find credible information. The medical community and so-called nutritional experts cannot agree on the most basic concepts.
 
At Crossfit Retribution, our goal is to improve your health and increase your performance. There is nothing new to the diet we promote. There are no secrets; we will give it to you up front, at no additional charge. Follow the information and links below to all the resources you may need. If you choose to train with us, we will help guide you through the process and hold you accountable.
 
We highly recommend reading the Paleo Diet. We have found the Paleo diet does more for increasing your physical performance and increasing your health more than any single training choice you can make. Purchase the book, read it front to back and get started. Before you begin eating a Paleo diet, we recommend getting a complete physical exam, including blood work from your health care provider. Don’t take our word for it that we are making you stronger, faster and healthier. Get a baseline lipid and metabolic panel, and have them checked again in four to six months. This will give you concrete evidence to your improved health.
 
The next step is to spend a couple of hours cleaning out your refrigerator and pantry. What do you throw out? It’s pretty simple, as a general rule, if you cannot kill it or pick it you have no need for it. Most people do not know how to grocery shop or prepare food. We have become addicted to processed carbohydrates and boxed food. After you have emptied out your house of all processed carbohydrates, take a trip to your local market and stick to the following shopping list.
 
First, hit the vegetable stand. Pick up any and all vegetables you like and a few you have never tried before. All green, leafy vegetables will work. Stay away from starchy choices like white potatoes and corn. While you are there, put some fruit in the cart. The best way to purchase fruit is to buy seasonal fruits local to your area: blueberries, blackberries, raspberries, peaches, apples, when they are in season.
 
After you have a cart full of vegetables and fruits, it’s time to stock up on meat. Lean red meat, fish, pork, and chicken are all great choices. Also hit the nut aisle for some almonds, walnuts, macadamias, cashews, and pecans, unsalted. Peanuts are not on this list; they are not a nut, so don’t eat them in any form. The last stop is the dairy section to grab some eggs. Get the Omega 3 enriched eggs.
 
Take notice, nowhere on this list is bread, pasta, grain, rice, or refined sugars. We didn’t forget, they are not on the list. We are only eating food we were put on this earth to eat. Breads, pastas, rice, grains and sugar must be processed before we can eat them. When was the last time you grabbed some wheat from the field and ate it? Remember, if a machine must process it before it’s edible, don’t eat it. For many people, drastically changing your diet the first week or two is a bit overwhelming. If you are feeling overwhelmed, start by eliminating all refined sugar from your diet. This does mean ALL REFINED SUGAR. You will find once you have eliminated refined sugar from your diet you are 90% compliant with the Paleo diet. Remember, bread and pasta have sugar added to them. This will be a difficult week. Most will experience withdrawals from the sugar not unlike nicotine withdrawal. Stay with it, the symptoms will go away.
 
Once you get the hang of the diet, give yourself ONE day each week to let go. Pick the day, schedule it and eat away. Want a cake? Eat the whole thing. The key here is to schedule it and stick with it. How many calories do you eat a day? This is as easy as I can make it. Want to lose weight? Stick to the diet outlined above, when you stop losing weight and plateau, eat less. It’s that simple. Eat the same food, less of it, until you hit your ideal weight. Then, slowly add more food to sustain your ideal weight. Want to add mass and put on some pounds? Eat more. Up your food intake to levels that support 1-2 pounds of weight gain a week until you achieve your desired weight, then back your intake off to levels that sustain your desired weight. Simple enough?
 
Some final notes on your new diet: If you are fortunate enough to live near a farm that offers grass fed meats, take advantage. Grass fed meat is great for you and will help improve your health. For those in the Maryland area, Hedgeapple Farm has a great selection of grass fed beef for a reasonable price. They also offer weekly specials on select cuts. We highly recommend them. For more information on the benefits of grass fed meats see here. Your local farmers market is also a great place to shop. The selections they offer will be seasonal to your area and fresh. You know where the fruit and vegetables come from and they take pride in their produce. Support your local farmers. In addition, look for local farm fresh eggs, free range. If you are local to New Windsor, MD area, the Hen’s nest has some great eggs for an excellent price. Here are some resources to help guide you on your way to healthy eating.