CH Nutrition

8/7/2019 CH Nutrition

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FOOD IS A DRUG, EAT RESPONSIBLY

This packet has been designed to help assist CFHSV members on their path to a

healthier diet and lifestyle. The packet includes the following documents:

1- Diet and nutrition PrimerThis is a brief lesson on the how, why, and what of eating. How we got to where weare and why most of us eat so poorly. This document also briefly summarizes ourapproach to fixing your diet, how to go about it, and how to get your kids on thesame page.

2- Zone Diet introductionThis packet, lifted from the CFJ, will help you to understand how to follow the zonediet. It also offers you a comprehensive list of pre-made meals that make stickingto the diet a breeze. Print this out and keep a copy on your refrigerator at homeand one in your purse or car!

3- SupplementsThere is only one supplement we suggest you take. Read this document to learn

more!

4- Grocery store shopping listThis list is comprised of the quality foods we want you to eat Just replacing the


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This list is comprised of the quality foods we want you to eat Just replacing the

The goal of this short packet is to educate you on the basic concepts behind our diet and nutrition

recommendations. We encourage all of you to educate yourselves as much as possible on this

subject, but for those of you who simply arent interested in geeking-out on history, politics, andbiochemistry, you dont need to worry- Skip down to the section titled The Fix.

The Problem

Most people who claim to be experts in nutrition will quickly tell you that the problem with theAmerican diet is that we eat too many calories, too many calories from fat, and too much meat.

We all know that fat is evil and causes heart attacks, whole-grains and fiber promote health, andthe lowering cholesterol is they key to preventing heart attacks.

So whats the problem? The problem is that Americans have been told this information since thelate 50s, and after spending decades reducing fat from our diets, eating more grains andcarbohydrates and less animal protein, we are worse off than we have ever been. How could thisbe?Its simple: Junk Science.

This information, which we teach our children from grade-school on, is based completely on anun-proven hypothesis. You dont need to know the history of how we got into this mess, and Idont need to give you a lesson in how the scientific method works The bottom line is this- we


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This iswhat iskilling

us. Carbohydrate makes up the majority of our diet, and we are told that that the key to improving ourhealth is to simply eat MORE carbohydrate in the form of fruits and veggies, ignoring the massive

hormonal effect of constantly elevated blood-sugar and hyperinsulinemia.


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So how do you eat to prevent this? Its very very easy. Follow CrossFits most basic

recommendation for diet.

In plain language, base your diet on garden vegetables, especially greens, lean meats, nutsand seeds, little starch, and no sugar. That's about as simple as we can get. Many haveobserved that keeping your grocery cart to the perimeter of the grocery store while avoidingthe aisles is a great way to protect your health. Food is perishable. The stuff with long shelflife is all suspect. If you follow these simple guidelines you will benefit from nearly all that canbe achieved through nutrition.


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The Fix

part-2 Creating Hormonal Balance

Simplifying your diet down to quality foods can make a tremendous difference in moving youfrom sickness to wellness, but it wont take you to the land of fitness. It wont give you a fast 5ktime or a better Deadlift, and it wont consistently give you the energy and mental clarity of ahormonally balanced diet. When you eat a meal that gives you a balanced response of Insulinfrom Carbohydrate, Glucagon from Protein, and contains enough Fat to buffer the absorption ofthat Carbohydrate, you create an environment ideal for weight loss, performance, and health. Wecant get there without measuring and weighing our food.

to do this we use the Zone diet. More information on the specifics of the Zone diet can be foundin another section of this packet, but for now, just understand that this diet is designed to giveyou precision in quantifying your carbohydrate, protein, and fat requirements during the day. Itsreally not as hard as it might sound. The food that normally goes from the skillet to your plate,now goes from the skillet, to a scale, to your plate. That one little step gets us such good resultsthat we cant stress enough how important it is.

Getting started

Step one is to throw away all the crap in your house that doesnt count as quality food. Dont justhide it somewhere or tell yourself you are going to wait until you are done eating it so as not tobe wasteful. That is a quick path to buying more crap. Most of us have a physiological addiction

to Carbohydrates and sugars that rivals addictions to drugs like crack. Get rid of it.

Step two is to buy only quality foods. Start eating eggs and fruit for breakfast instead of cerealand orange juice. Drop the bread from you sandwich and replace it with some veggies. At dinner,


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1. Too bad.No kid ever starved with food on his or her plate. Be a parent. feed your kids qualityfoods and set them up for long, healthy lives. Dont buy the stuff that they arent allowed to have

or you will give in and feed it to them.

2. Teachyour kids to make their own food choices. Educate them about food, and teach them torecognize protein, carbs, and fats, and educate them on the importance of eating them together.Dont ever mention the Zone diet to your kids. They dont need to get confused aboutmeasuring and weighing food, and they certainly dont need any sort of caloric restriction whiletrying to grow, but they do need to understand what they are eating. The most important

decisions your kids ever make will be without you around, set them up for success.

3. Lie.Tell your children complete lies on a regular basis. My daughter thinks Macadamia nutsare cookies.

Remember, this isnt a diet, its a lifestyle, and once you have reached a point that makes youfeel good about your health, fitness, and weight, go out and drink beer and eat pizza every once

and a while! Cheating on your diet from time to time actually helps you stick with it. That beingsaid, you and only you can follow through with this simple, effective lifestyle of eating. Youhave to make a decision to do it or not, now.


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May 2004

ISSUE TWENTY-ONE

May 2004

Unfortunately, the full benefit ofthe Zone diet is largely limited to

those who have at least at first

weighed and measured their food.

For a decade weve

experimented with sizing and

portioning strategies that avoid

scales, and measuring cups and

spoons only to conclude thatnatural variances in caloric intake

and macronutrient composition

without measurement are greater

than the resolution required to

turn good performance to great.

Life would be much easier for us

were this not so!

The meal plans and blockchart below have been our

most expedient approach for

eliciting the Zones best offering in

athletes


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May 2004

What is a Block?

A block is a unit of measure used to

simplify the process of making balanced

meals.

7 grams of protein = 1block of protein

9 grams of carbohydrate = 1 block of

carbohydrate

1.5 grams of fat = 1 block of fat

(There is an assumption that there is

about 1.5 grams of fat in each block

of protein, so the total amount of fat

needed per 1 block meal is 3 grams.)

When a meal is composed of equal

blocks of protein, carbohydrate, and fat,

it is 40 % carbohydrate, 30 % protein

and 30% fat.

Pages 3 and 4 list common foods,

their macronutrient category (protein,

carbohydrate or fat), along with aconversion of measurements to blocks.

This block chart is a convenient tool

for making balanced meals Simply

Blocks

Meal Plans

Sample Day Blockrequirements for small (4 block) male

Breakfast Lunch Snack Dinner Snack

Protein 4 4 2 4 24Carbohydrate 4 4 2 4 4

Fat 4 4 2 4 4

Choose which body type best fits you to determine your block

requirement.

Breakfast Lunch Snack Dinner Snack Total daily blocks Body type

2 2 2 2 2 10 Small female

3 3 1 3 1 11 Medium female

3 3 2 3 2 13 Large female

4 4 1 4 1 14 Athletic - wellmuscled female


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May 2004

Breakfast

Breakfast Quesadilla

1 corn tortialla

1/4 cup black beans1 egg (scrambled or fried)

1 oz cheese

1 Tbs avocado

Breakfast Sandwich

1/2 pita bread

1 egg (scrambled or fried)

1 oz cheese

Served with 2 macadamia nuts

Fruit Salad

1/2 cup cottage cheese mixed with

1/4 cantaloupe

1/2 cup strawberries

1/4 cup grapes

Sprinkled with slivered almonds

Smoothie

Blend together:1 cup milk

1Tbs protein powder

1 cup frozen strawberries

Tuna Sandwich

Mix:

2 oz canned tuna2 tsp light mayo

Serve on

1 slice bread

Tacos

1 corn tortilla

3 oz seasoned ground meat

1/2 tomato, cubed

1/4 cup onion, chopped

Lettuce, chopped

Served with Tabasco to taste

~6 chopped olives

Deli Sandwich

1 slice bread

3 oz sliced deli meat

2 Tbs avocado

Quesadilla1 corn tortilla

2 oz cheese

2 Tbs guacamole

Lunch

Fresh Fish

Grill:

3 oz fresh fish (salmon, tuna, halibut, etc.)Saute:

11/3 cup zucchini in herbs

Serve with:

1 large salad

~1Tbs salad dressing of choice

Beef Stew

Saute:

2/3 tsp olive oil1/4 cup onion, chopped

1/2 green pepper, chopped

~4 oz (raw weight) beef, cubed

Add:

1/2 cup chopped zucchini

1 cup mushroons

1/4 cup tomato sauce

Seasoned with garilc, Worcestershire sauce,

salt and pepper

Chili (serves 3)

Saute:

1/3 cup onion

Dinner

Meal Plans2 Block Menus


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May 2004

Breakfast Lunch Dinner



1 corn tortialla

1/4 cup black beans

1/3 cup onions, chopped1 green pepper, chopped

2 eggs (scambled or fried)

1 oz cheese

3 Tbs acocado

Breakfast Sandwich

1/2 pit bread

1 egg (scrambled or fried)

1 oz cheese

1 oz sliced ham

Serve with 1/2 apple and 3 macadamia nuts

Fruit Salad

3/4 cup cottage cheese

1/4 cantaloupe, cubed

1 cup strawberries

1/2 cup grapes

Sprinkle with slivered almonds

Smoothie

Blend together:

1 cup milk

Tuna Sandwhch

3 oz canned tuna

3 tsp light mayo

1 slice breadServe with:

1/2 apple

Tacos

2 corn tortillas


1 oz grated cheese

1/2 tomato, cubed


Lettuce, chopped

Serve with Tabasco to taste

~ 9 olives, chopped

Deli Sandwich

1 slice bread

3 oz sliced deli meat

1 oz cheese

3 Tbs avocado

Serve with 1/2 apple

Quesadilla

1 corn tortilla

Fresh Fish

4 1/2 oz fresh fish, grilled

Saute 1 1/3 cup zucchini in herbs

Serve with1 large salad with 1 1/2 Tbs salad dressing

of choice

1 cup fresh stawberries for dessert

Chili (serves 3)

Saute:


1 green pepper, chopped, in garlic cumin,

chili powder, and crushed red peppers

Add:

9 oz ground beef or turkey until browned

Add:

1 cup tomato sauce

3/4 cup black beans

3/4 cup kidney beans

~30 olives, chopped

Add fresh cilantro to taste

Serve each helping with 1 oz cheese, grated

Turkey and Greens

3 oz turkey breast, roasted

Chop and steam:


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May 2004




1 corn tortilla

1/2 cup black beans


2 eggs (scrambled or fried)

2 oz cheese

4 Tbs avocado

Breakfast Sandwich

1/2 pita bread


1 oz cheese

1 oz sliced ham

Serve with 1 apple

Fruit Salad

1 cup cottage cheese


1 cup strawberries

1/2 cup grapes

Sprinkled with slivered almonds

Smoothie

Blend together:

2 cups milk

Tuna Sandwich

4 oz canned tuna

4 tsp light mayo

1 slice breadServe with 1 apple

Deli Sandwich

2 slices of bread

4 1/2 oz sliced deli meat

1 oz cheese

4 Tbs avocado

Quesadilla

1 corn tortilla

4 oz cheese

4 Tbs guacamole

Jalapenos, sliced

Top with salsa

Serve with 1 1/2 oranges

Tacos

2 corn tortillas

4 1/2 oz seasoned ground meat1 oz cheese, grated

1/2 tomato, cubed


Fresh Fish

6 oz fresh fish, grilled

Saute: 1 1/3 cup zucchini in herbs

Serve with:1 large salad with 2 Tbs salad dressing of

choice

2 cups fresh strawberries

Beef Stew

Saute:

1 1/3 tsp olive oil


1/2 green pepper, chopped


Add:

1 cup zucchini, chopped

1 cup mushrooms, chopped


Season with garlic, Worcestershire sauce,

salt and pepper

Serve with 1 cup fresh strawberries

Chili (serves 3)Saute:


2 green peppers, chopped, in garlic, cumin,


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May 2004



2 corn tortillas

1/2 cup black beans



2 oz cheese

5 Tbs avocado

Breakfast Sandwich

1/2 pita bread


2 oz cheese1 oz ham, sliced

Serve with 1 1/2 apple

Fruit Salad

1 1/4 cup cottage cheese


1 cup strawberries

1 cup grapes

Sprinkle with slivered almonds

Smoothie

Blend together:

2 cups milk

Tuna Sandwich

5 oz tuna, canned

5 tsp light mayo

1 slice breadServe with 1 1/2 apple

Deli Sandwich

2 slices bread

4 1/2 oz deli meat

2 oz cheese

5 Tbs avocado

1/2 apple

Quesadilla

2 corn tortillas

5 oz cheese

5 Tbs guacamole

Jalapenos, sliced, to taste

Serve with 1 1/2 orange

Tacos

2 corn tortillas


1 oz cheese, grated

1/2 tomato, cubed

1/4 cup onion chopped

Fresh Fish

7 1/2 oz fresh fish

Saute:

1 1/3 cup zucchini in herbsServe with 1 large salad with 2 1/2

Tbs salad dressing of choice

1/4 cup black beans

2 cups fresh strawberries for dessert

Beef Stew

Saute:

1 2/3 tsp olive oil

1/4 cup onion, chopped1/2 green pepper, chopped


Add:

1 cup zucchini, chopped

1 cup mushrooms, chopped


Season with garlic, Worcestershire

sauce, salt and pepper

Serve with 2 cups fresh strawberries

Chili (serves 3)

Saute:

1 cup onion, chopped



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May 2004

Snacks

Meal Plans1 Block Snacks

1 hard boiled egg

1/2 orange

Sprinkled w/ peanuts

1/2 cup plain yogurt

Sprinkled w/ pecans

1 oz cheese

1/2 apple

1 macadamia nut

1 oz canned chicken or tuna

1 peach

1/2 tsp peanut butter

1 1/2 oz deli-style ham or turkey

1 carrot

5 olives

1 oz mozzarella string cheese

1/2

1 poached egg

1/2 slice bread



1/2 carrot3 celery stalks

5 olives

3 oz marinated and baked tofu

1/2 apple


1 oz tuna

1 large tossed salad

1 tsp salad dressing of choice

1 hard boiled egg

1 large spinach salad

1 tsp oil and vinegar dressing

1 oz grilled turkey breast

1/2 cup blueberries

3 cashews


1/2 cup pineapple

6 peanuts

1 oz sardines

1/2 nectarine5 olives

1 1/2 oz feta cheese

1 cup diced tomato

5 olives

1 1/2 oz salmon12 asparagus spears

1/3 tsp olive oil

1 1/2 oz shrimp

2 cups broccoli

6 peanuts

1 oz canadian bacon

1 plum

1 macadamia nut


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May 2004

portions, youll have the result of CrossFits

top performers only if and when you are

lucky.

Within a week of weighing and measuringyoull have developed an uncanny ability to

estimate the mass of common-food portions,

but, more importantly, youll have formed a

keen visual sense of your nutritional needs.

This is a profound awareness.

In the Zone scheme all of humanity

calculates to either 2, 3, 4, or 5 Block

meals at breakfast, lunch, and dinner with

either 1 or 2 block snacks between

lunch and dinner and again between dinner

and bedtime. Weve simplified the process

for determining which of the four meal sizes

and two snack sizes best suits your needs.

We assume that you are CrossFitters, i.e.,

very active.

Being a 4 Blocker, for instance, means that

you eat three meals each day where eachmeal is comprised of 4 blocks of protein, 4

blocks of carbohydrate, and 4 blocks of fat.

Whether you are a smallish medium sized

Every meal, every snack, must contain

equivalent blocks of protein, carbohydrate,

and fat.

If the protein source is specifically labeled

non-fat, then double the usual fat blocks

for that meal. Read Enter the Zone to

learn why.

At Zone parameters body fat comes off

fast. When our men fall below 10% towards

5% we kick up the fat intake. The majority

of our best athletes end up at X blocks of

protein, X blocks of carbohydrate, and 4X

or 5X blocks of fat. Learn to modulate fat

intake to a level of leanness that optimizes

performance.

The Zone diet neither prohibits nor

requires any particular food. It can

accommodate paleo or vegan, organic

or kosher, fast food or fine dining, while

delivering the benefits of high performance

nutrition.

The CrossFit Journal is anelectronically distributed magazine(emailed e-zine) published monthlyby www.crossfit.com chroniclinga proven method of achieving elitefitness.

For subscription information go tothe CrossFit Store at:

http://www.crossfit.com/cf-info/store.html

or send a check or money orderin the amount of $25 to:

CrossFitP.O. Box 2769Aptos CA 95001

Please include yourname,

address

email address.

If you have any questionsor comments send them [email protected].

Y i t ill b tl

Editor

Meal Plans

...continued from page 1

end.


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Supplements

Most health supplements arent worth the money. Even plain protein powder isnt as good as justeating real food. To put it simply, if you dont know whats in it, just assume it wasnt intendedfor human consumption. The only supplement we recommend is Fish oil, and we HIGHLY

recommend you take at least 3-5 grams per day. A better prescription, which we frequently relyon for Athletes suffering from any type of inflammation or injury, is .5 grams for every 10pounds of bodyweight, meaning me, at a measly 150 pounds of bodyweight, needs to be taking7.5 grams of fish oil per day.

Really, Why?

For one, the Omega 3 fatty acids found in fish oil are absolutely necessary for your body to

function. Diets high in Omega 3 reduce the risk for every one of those diet-related diseases wehave learned about, and have even been found to very effectively treat bi-polar disorder andmood problems. We dont suggest you take it just as a form of prevention however, in fact, wemostly like it because it is an amazingly potent anti-inflammatory. Your ability to recover fromstressful workouts, injury, or even to lose weight is greatly improved by taking fish-oilsupplements.

But why not just eat fish?

Fish is great food, but the amount you would need to eat to get your daily dose of Omega-3 fattyacids would quickly leave you hating all seafood. The reason we cant get a reasonable amountof omega-3 from just eating real, Quality food, is that our food doesnt eat what it should.


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notice in the imageabove that the total


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This Shopping list is a guideline for buying Quality food. Many of the recipes you find on ourDiet and Nutrition blog will require you to have the spices and condiments found on this list.Feel free to shop at any grocery store you want, but picking from ONLY these foods will greatlyhelp your success. Dont feel pressured to spend extra money buying Organic or natural brandsunless that is important to you. We just want you eating real food.

Carbohydrates

Veggies:

Radishes

CarrotsYamsFrozen Stir Fry vegetablesColeslaw MixSalad MixesSpinach

BroccoliKale

OkraSwiss ChardMixed GreensOnions

Fruit

Apples

OrangesBlueberriesBlackberriesStrawberriesGrapesLemon (or juice) Lime (or juice)PearPineapple

PlumRaspberriesTangerinesApricots


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Proteins

Lean Beef (ground or cuts)

Lean Pork (ground or cuts)Fish (Fresh or Frozen)Turkey (ground /patty)EggsChicken BreastGround ChickenTurkey BaconChicken Sausage

ShrimpCrabmeatCanned TunaDeli Meat

Cottage Cheese

String CheeseFeta Cheese

Greek Yogurt (no added fruit or sugar!)

Fats

Almonds

WalnutsCashewsPeanutsMacadamia NutsPecansAvocado (guacamole)OlivesOlive Oil

ButterSunflower seedsHalf and HalfNut Butter (peanut, almond, etc.)HazelnutsPine nuts

Coconut

Condiments and Spices(Remember, these dont contain

substantial sugar, fat, or protein so theydont need to be quantified!)


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Lets face it. Things dont always go perfectly. You might be stuck in an airport, eating out withfriends, or in the middle of nowhere without a Zone-friendly snack. Dont give up hope! Thisdocument includes some helpful tips for making the best out of a number of bad situations.

Eating out Survival guide

Step-1 Divide your plate into three equal parts. On one-third of your plate, put some low-fatprotein that is no bigger or thicker than the palm of your hand. That's about 3 ounces of low-fat

protein for women and 4 ounces of low-fat protein for men.

Step-2 Fill the remaining two-thirds of the plate with color coming mostly from non-starchyvegetables, especially those from the Mediterranean region.

Step- 3 Add a dash of monounsaturated fat such as olive oil, slivered almonds, walnuts orguacamole.

Italian

P th t d b d d k f t ill d t bl


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Dessert

The best dessert at any restaurant is mixed berries with a little whipped cream on the side.

Fast Food Survival guide

McDonalds Egg McMuffin or McMuffin with egg.

2 orders of scrambled eggs with cheese, english muffin 1 regular hamburger with double meat, garden salad with low-fat balsamic dressing

Chicken McGrill sandwich, garden salad with low-fat balsamic dressing, discard top portion ofbread

Grilled chicken and bacon ranch salad, low-fat balsamic dressing, fruit and yogurt parfait withgranola

Grilled chicken California Cobb, low-fat balsamic dressing, fruit and yogurt parfait withgranola

Pizza Hut

Large slice of hand-tossed style pizza or a medium slice of pan pizza topped with cheese and anyone of the following ingredients: chicken, ham, supreme, and a garden salad with light ranch

dressing.

Or,2 Large slice of hand-tossed style pizza or a medium slice of pan pizza topped with cheese andany one of the following ingredients: chicken, ham, supreme, and a garden salad with light

ranch Remove the toppings from one of the slices and add it to the other discard the crust from


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Taco salad without the shell, extra order of guacamole. Chicken or steak enchirito

2 soft tacos supreme with chicken

Wendys

1 junior cheeseburger, no bun, side order of mandarin oranges

Homestyle chicken strips saladChili, small for women and large for men

Junior cheeseburger, spring mix salad.


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Food Log (Week____) NAME________________________________________________

Date Day1 Day2 Day3 Day4 Day5

Breakfast

Blocks:

Lunch

Blocks:

Dinner

Blocks:

Snacks:

Blocks:

notes:


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