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CrossFitAggielandNutrition Guide & Log BookletPARTICIPANT NAME:DATE:

CrossFit AggielandNutrition SeminarWorld-Class Fitness in 100 Words:Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that willsupport exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, andsnatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses tohandstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days perweek mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy.Keep workouts short and intense. Regularly learn and play new sports. Greg GlassmanWhat is the Paleo Diet?The paleo diet is a diet based on eating whole unprocessed foods much like what the first humans ate. Theidea is to reduce inflammation and lower sugar and carbohydrate intake.Websites:Paleo Books:Zone mbalancedbites.comeverydaypaleo.comPaleo for Athletes by Loren Cordainand Joe FrielThe Zone Diet by Barry SearsThe Paleo Solution by Rob WolfEveryday Paleo by Sarah Fragoso

Grains:rye, wheat, oats, barleybrown rice, cornExcess Sugar:sodas, candy, sweats- Raises insulin- Lectins bind to insulin receptors, bind to human intestinal lining andcause leptin resistance ( leptin is a hormone generated in the bodyto achieve a balance between energy expenditure and food intake, means you are gonna eat more than you need to because you don’thave a hormone to regulate your appetite).- Gluten causes inflammation in the gut- Phytates make minerals bio-unavailablePaleo Diet:Animal Meat and atesNutsProteinFatsVegetablesGlycemic Index &Limited Types of Fats:Vegetable OilsLegumes:peanuts, soy, kidney beans, pintobeans, navy beans, black eyed peasDairy Products:Cheese, Milk

Understanding the Fundamentals of the Zone DietThe Zone Diet is based on balancing your intake of carbohydrates, protein, and fat ineach meal. The goal of the diet is to manage your hormonal response to the food youconsume. According to Dr. Barry Sears, the developer of the Zone Diet, the ideal ratiofor any meal or snack includes 9 grams of carbohydrates, 7 grams of protein, and 1.5grams of fat. The term “block” is used to describe these amounts of the macronutrients.For example, one block of protein is equal to 7 grams of protein, and one block ofcarbohydrates contains 9 grams of carbohydrates.The Zone Diet is by no means a one-size-fits-all plan. You will customize it to fit yourbody type, fitness goals, and activity level. To be done well, the Zone Diet takespatience and commitment to begin, but after a few weeks, it becomes much easier toimplement and maintain.The first step in beginning the Zone Diet is to determine how many blocks you need.The chart below is a guide to help you determine this number. Choose the number ofblocks that fits your current body type, not the body type you wish to have. Also,remember to consider your height as you determine your body type. The nutritionalneeds of someone who is over six feet tall are not the same as someone under five feet,regardless of their weight. A “hard gainer” is someone who finds it hard to gain weight.

This chart is simply a guide; after eating this way for a few days, you may feel the needto adjust the number of blocks you are eating. You will be eating five times a day, soyou should not feel hungry. If you feel hungry or lack energy, increase the number ofblocks you are consuming. To workout the way we do at CrossFit Aggieland, you cannotbe calorie deficient, and it is counter-productive for lasting weight-loss. When your bodyexperiences a calorie deficit, you may initially lose some weight, but soon those resultswill slow down or stop as your body tries to preserve the few calories you are consuming.After you have determined the appropriate number of blocks, you will now need to planwhat, and how much, to eat. The Zone Diet is much easier if you plan ahead and prepackage your snacks and most of your meals. Review the block chart, full of wonderfulPaleo foods, to help you plan your meals and snacks. For a medium female, so below iswhat one day would look like in a perfectly Paleo, Zoned world.Sample: Medium FemaleBreakfast (3 blocks) 6:00am3 scrambled eggs (3 blocks of protein)1 apple (2 blocks of carbohydrates)1 cup of strawberries (1 block of carbohydrates)9 almonds (3 blocks of fat)Snack (1 block) 9:00am1 oz. of low-sodium turkey breast (1 block of protein)1 cup of baby carrots (1 block of carbohydrates)1 macadamia nut (1 block of fat)Lunch (3 blocks) 12:00pm4½ oz. hamburger patty (3 blocks of protein)2½ cups of steamed broccoli (2 blocks of carbohydrates)1 plum (1 block of carbohydrates)3 tablespoons of avocado (3 blocks of fat)Snack (1 block) 3:00pm1 hard-boiled egg (1 block of protein)½ cup of salsa (1 block of carbohydrates)1 walnut (1 block of fat)Dinner (3 blocks) 6:00pm3 oz. of chicken breast (3 blocks of protein)2½ cups of yellow squash (2 blocks of carbohydrates)½ cup of grapes (1 block of carbohydrates)1 teaspoon of olive oil (3 blocks of fat) – used for cooking the chicken and squash

When I was first introduced to the Zone Diet, I was admittedly a little overwhelmed. Ihad never weighed or measured my food before, but after a few weeks, I learned myportion sizes and only had to measure my foods when I was trying something new. Ialso kept my block chart on my refrigerator, so I could access that information easily.For those of you who don’t own a food scale, a little math can save you that expense.For example, if I buy a package of ground beef that weighs 1 pound (or 16 ounces), Ican divide that number by the number of ounces in 1 block of ground beef (1½ ounces)to find the number of blocks in that package (16/1.5 11). If I were makinghamburger patties out of this, I would make three 3-block patties and two 1-blockpatties. I would just eyeball it, making the 3-block patties about 3 times as large as the1-block patties.If you want to elevate your fitness to a different level, I highly recommend that you trythe Zone Diet. It takes a little effort, but I truly believe the results are well worth it.http://library.crossfit.com/free/pdf/cfjissue21 resources/food block ?page 2

cup1/2&cupFor more information and inclusive block chart see the sue21 May04.pdf

The Glycemic Index (GI) of20 Common Fruits and 446525354565764656672VegetablesBell paragusGreen mmer SquashBrussel SproutsSweet PotatoesBeetsCarrotsParsnipsMore glycemic index chart information can be found at:http://www.glycemicindex.comGrocery Shopping oconut OilAlmonds & almond butterMacadamiaAnimal protein high in fats - baconAvocadoOlive oilGI1010101010101014141515151515151650637098

The Zone Diet- Frequently Asked QuestionsWhat should I eat pre-workout?I would recommend eating one of your snacks one to two hours pre-workout. For you 5and 6am-ers, I would probably try to eat a one or two block snack when you wake upand having breakfast later.What should I eat post-workout?I would still recommend in-taking a protein shake within 30 minutes of your WOD. Thiswill not count as either a snack or a meal, consider it a freebie. Within two hours of yourWOD, eat either a snack or a meal.It’s late, and I’ve only had 2 meals and 1 snack. What should I do?If you’re hungry, eat a meal and maybe add a couple of the blocks you missed fromyour snack. Don’t worry too much about getting in all the blocks at this point, becauseyou’ll probably make yourself miserable trying to eat all of that food at once. Forexample, if you’re a well-muscled, athletic male, you would be trying to eat 10 blocks inone sitting. That could mean you would be eating 120 spears of asparagus – gross.This should be the exception, and not the rule. Make a plan to begin eating earlier thenext day, so you can consume all your blocks. Develop a schedule to plan a time for allyour meals and snacks.Will I be able to go out to eat while on the Zone Diet?Absolutely!! Before you get a good idea of what your block portioning looks like, it will bedifficult. Once you know how much you should be eating, just order something clean offthe menu and eat the correct number of blocks and save the rest for later. For example,if I were going to Texas Roadhouse, I could order a 6 oz. sirloin, a sweet potato, andfresh vegetables. For my 3-block meal, I can eat half of my steak (3 oz.), all of my sweetpotato, and ½ Tbsp. of butter for my sweet potato (Okay, maybe butter’s not perfectlyPaleo, but it is fat and makes the sweet potato a lot better. Then, I can take my veggiesand the rest of my steak home for another meal.What should I do for protein while I’m at school/work?As most proteins need to be kept cold, this is definitely the most difficult of the blocks totake on the go. Investing in an insulated lunch kit, would be a great solution and wouldgreatly increase your options. Throw in an ice pack with your protein and you’re good togo. Dried or canned meats (like beef jerky or canned tuna) are options that don’t needto be kept cold. I would caution to check the label on those so you can make sure theyaren’t loaded with sodium, nitrates, or nitrites.

Do I have to cook each block separately, or can I still use some of myfavorite Paleo recipes?I encourage you to continue using Paleo recipes that you’ve found and liked; it justtakes a little math to figure out the block content. Keep in mind, that you only calculatethe macronutrient in each ingredient (don’t count the protein found in almond meal as ablock of protein, just count the fat.). For example, here is how I would figure that out forthe Paleo Meatloaf that was featured on our blog a few weeks ago.2 pounds ground beef (32 oz. 21 blocks of protein)1 cup almond meal (56 grams of fat 37 blocks of fat)2 eggs (2 blocks of protein)1 (6 oz) can tomato paste (30 grams 3 blocks of carbohydrates)1 red onion, finely diced ( 2 blocks of carbohydrates)3 garlic cloves, minced ( 1 block of carbohydrates)1/2 tablespoon sea salt (spices aren’t a macronutrient)1/2 cup fresh basil, diced ( 1 block of carbohydrates)1 teaspoon marjoram2 teaspoons finely ground black pepperTotal Blocks:Protein - 23 blocksCarbohydrates - 5Fat - 37 blocksTo make this recipe part of a balanced meal, I would probably reduce the almond mealto ¾ of a cup, which would give me about 28 blocks of fat. When divided into roughly 6servings, this meatloaf would give me about 4 blocks of protein, 1 block ofcarbohydrates, and 4 blocks of fat. I would need to eat a few more carbohydrates tomake this balanced. If I’m aiming for 3-block meals, I would make 8 servings instead.Should I Zone my cheat meals?No!!! Cheat meals are for you to enjoy in the moment and regret later – so do that –enjoy!! It’s actually beneficial for your glycogen levels and metabolism to indulge in theoccasional cheat meal. The additional calories and carbohydrates jump-start yoursystem into working harder and more efficiently. If you don’t believe me, just Google“benefits of a cheat meal.”Can I do Zone with non-Paleo foods?The Zone Diet as developed by Dr. Barry Sears is not limited to just Paleo foods. Thecombination of Zone and Paleo is what I and many others have found to be mosteffective for improved fitness performance and overall well-being; however, they do nothave to be implemented together.

I’m tired of eating [insert vegetable here], what else can I eat forcarbohydrates?If you’re tired of eating the same thing, strive for more variety in each meal. Justbecause you have to eat 5 blocks in a meal, doesn’t mean it all has to come from thesame plant. It’s a

CrossFit Aggieland Nutrition Seminar Zone Books: The Zone Diet by Barry Sears. Paleo Diet: Animal Meat and Fat Fruits Fish Eggs Nuts Vegetables Dairy Products: Cheese, Milk Grains: rye, wheat, oats, barley brown rice, corn - Raises insulin-Lectins bind to insulin receptors, bind to human intestinal lining and cause leptin resistance ( leptin is a hormone generated in the body to achieve a .