Nutrition needs to be the corner stone of any health and athletic endeavor. Whether you want to lose 50 pounds, win the CrossFit games or bring a sick body back to wellness, food is the first place to look for results. Food is a drug and when we start treating it as such, we see incredible if not unbelievable results in our health and performance. If you take your health and fitness seriously, you will address your diet.
We all diet; it could be a diet of “whatever I feel like eating”, or a Paleo meal in Zone portions, but they are both diets. Either way what goes in our mouths is OUR choice, and we are in control, be it good choice or not so good choice. So don’t think of diet as a dirty four letter word, look at it head on as a way to control the condition of your body; be it mental, physical or physiological for many years to come, the choice is yours.
Eating for Wellness
We recommend eating meat, vegetables, nuts and seed, some fruit, little starch and no sugar as an adequate way to prevent the scourges of diet-induced disease and to achieve optimal physical performance. When making food choices quality is key; ask yourself was this invented by a man, corporate farm or factory? If the answer is “yes” to any of these don’t eat it. Processed foods are out and whole foods are in, let your journey to a healthier happier you begin.
This is NOT a low carb diet! This is a sustainable lifestyle change based on quality whole food consumption with a moderate carbohydrate intake. A ratio of 40% carbohydrate, 30% protein and 30% fat is the ideal breakdown for each meal. We use a Zone Blocking system to achieve these portions and follow a Paleo approach to the foods we choose.
The Zone gives us accuracy and precision. It is important to know inputs if we want to control outputs. By balancing macronutrient intake we regulate our hormones and thus create homeostasis in our metabolism, decreasing our body fat while increasing our muscle mass, energy and our performance.
In the Zone you get a set amount of food based on your lean body mass. You must have: protein, carbohydrate and fat in every meal, 4-5 meals a day, no more than 5 hours between meals and no more than 5 blocks at any one meal. The Zone uses a unit of measurement called a block. A block consists of 7 grams(G) of protein(P), 9 grams of carbohydrate(C) and 1.5 grams of fat(F). For example, if you were to eat a 3 block meal you would need: 21G of P (3oz of steak), 36G of C (12 asparagus, 2 cups of broccoli and ½ cup of blueberries) and 4.5G of F (3tbsp of avocado) to complete the meal. Average females are between 11-13 blocks per day and average males are between 14-18 blocks per day.
The Paleo approach also referred to as the caveman diet is a modern nutritional plan based on the presumed ancient diet of our ancestors. The more modernized “contemporary” Paleo diet consists mainly of wild caught fish, grass-fed pasture raised meats, vegetables, fruit, roots and nuts, and excludes grains, legumes, dairy products, refined salt, sugar and processed oils. There are many different alternatives that are available to replace the foods that have been eliminated. For example, coconut oil for butter, almond flour for white flour and honey can be substituted for other sweeteners.
The most important thing is to get started! So jump in head first and go for it. The result; a healthier, happier you!