Food Log For 7/6/2011 to 7/12/2011

Here is my food log for the week of 7/6/2011 to 7/12/2011.

I generally eat the same foods and I generally try to keep it as simple as possible.  My meals usually take less than 30 minutes to prepare.

I don't claim to be perfect or right on the money every time.  However, this week I really focused on weighing, measuring, and logging all my meals so that I would be pretty accurate.

I strongly recommend this for everyone who is trying the Zone for the first time.  I also recommend this for the person (like myself), who has weighed and measured their food/blocks in the past, but needs to dial in and fine tune some things.

PROTEIN     CARBOHYDRATE     COMBO-PRO/CARB     FAT     FREEBIE


WEDNESDAY 7/6/2011:
TOTAL BLOCKS: 10

B~8AM
3 BLOCK MEAL:
2 Eggs
2 Slices Bacon
2 Beef Lil' Smokies Sausage
~1 tsp Bacon Fat (cooked my eggs)
1/2 Orange
1/2 c. Strawberries
3 Tbs. coconut milk creamer in coffee 


S- 12:30PM
1 BLOCK MEAL:
2oz. Almond Milk
3" Banana
1/2 scoop protein

L- 3:30

2 BLOCK MEAL:

2c. Greens/ Spinach

1/4c. Grapes (~12)

1/2c. Strawberries

2oz. Grilled Chicken

6 Walnut Halves

*Pomegranet Vinegar *free*

D- 7:30
4 BLOCK MEAL:
4oz. Beef Sausage
1c. Raw Zucchini / Squash
1/2c. Black Eye Peas
2 tbs. BBQ Sauce (on sausage)
1 tsp Olive Oil (on veggies)


THURSDAY 7/7/11
TOTAL BLOCKS: 11


PRE W/O-7AM
1 BLOCK MEAL:
3" Banana
2 oz. Almond Milk
1/2 Scoop Whey Protein

POST W/O- 8:15
*FREEBIE*
3" Banana
1/2 Scoop Whey Protein
Ice/Water

3" Banan in this photo

B-9AM

2 BLOCK MEAL:

2 Slices Bacon

1/2 scoop Egg White Protein
1/2c. Plain Greek Yogurt

1/4c. Grapes (~12)

6 Almonds

L-2:30PM
3 BLOCK MEAL:
2c. Spinach
1/2c Baby Carrots (~5-6)
~1/2c. Broccoli
~1/2c. Peppers 
3" Cucumber
3oz. Grilled Chicken
1 tsp. Olive Oil
*Sprinkle of Greek Seasoning*




D- 8:30
4 BLOCK MEAL:
6 oz. Ground Beef (2 patties) 
3/4c. Black Eyed Peas
4 Raw Baby Carrots
1/4 c. Raw Broccoli
3 Almonds
1 tsp. Olive Oil (on my veggies)


S- 9PM
1 BLOCK MEAL:
15 60% Cocoa Dark Choco. Chips
3 Almonds
1/2 Scoop Whey Protein (ice/water)


FRIDAY 7/8/2011
TOTAL BLOCKS: 13 (I accidentally miscounted...woops).


B1- 5AM
1 BLOCK MEAL:
2 oz. Almond Milk
1/2 Scoop Whey Protein Powder
3" Banana


B2- 8AM
3 BLOCK MEAL:
2 Eggs
2 Slices Bacon
3 Beef Lil' Smokies
1/2c. Strawberries
1/2 Banana
9 Almonds


L- 1:30
3 BLOCK MEAL:

2c. Spinach

1/2c Baby Carrots (~5-6)

~1/2c. Broccoli

~1/2c. Peppers 

3" Cucumber

3oz. Grilled Chicken

1 tsp. Olive Oil

*Sprinkle of Greek Seasoning*

S- 5PM

2 BLOCK MEAL:

1/2c. Plain Greek Yogurt

1/2 scoop Egg White Protein

1/4c. Grapes (~12)

6 Almonds

D- 7:30

4 BLOCK MEAL:

6oz. Ground Beef w/ jalapenos

2c. Watermelon

3 Almonds

3 tbs. Avocado

SATURDAY 7/9/2011

TOTAL BLOCKS: 11 

B1- 8:30

2 BLOCK MEAL:

4oz. Almond Milk

1 scoop Whey Protein

1/2 Banana

POST W/O- 10:30

2 c. Watermelon

B2-11:30AM

2 BLOCK MEAL:

2 Slices Bacon

5  Beef Lil' Smokies

1/2 Banana

6 Almonds

L-2:30

2 BLOCK MEAL:

1.5 c. Spinach/Greens

1/4c. Peppers

1/2c. Baby Carrots (~5-6)

3" Cucumber

3oz. Deli Meat

2/3 tsp Olive Oil

Sprinkle Greek Seasoning

S-5PM

1 BLOCK MEAL:

2 oz. Almond Milk

1/2 Scoop Whey Protein Powder

3" Banana

D-7PM

4 BLOCK MEAL:

2 tbs. Peanut Sauce

1/2c. Bean Sprouts

3 Baby Carrots

~1/2 c. Snow Peas

6 Red Chile Peppers

8 oz. Red Wine

3 oz. Shrimp

2 oz. Chicken

~1 tbs Coconut Oil (for cooking)

SUNDAY 7/10/2011

TOTAL BLOCKS: 11


B-8:30
3 BLOCK MEAL:
2 Eggs
2 Bacon
3 Beef Lil' Smokies
1/2c. Strawberries
1/2.c Grapes
1/2 Banana
1/3 tsp. Bacon Fat (cooked eggs in)
6 Almonds

L-12:15
2 BLOCK MEAL:
1.5c. Greens/Spinach
1/2c. Baby Carrotts (~6)
1/4c. Peppers
3" Cucumber
3oz. Deli Meat
2/3 tsp. Olive Oil

S-5:00
1 BLOCK MEAL:
2oz. Almond Milk
1/2 Scoop Whey Protein
3" Banana

D-7:00
5 BLOCK MEAL:
~5oz. Steak
1/2 Sweet Potato (grilled)
1-1/4c. Steamed Broccoli
6 oz. Red Wine
15 Dark Choco. Chips /60% Cocoa
6 Almonds
>1tsp Butter (for sweet potato)

MONDAY 7/11/2011
TOTAL BLOCKS: 11


B-8:00
3 BLOCK MEAL:
2 Slices Bacon
1/2c. Plain Greek Yogurt
1/4c Grapes
3" Banana
9 Almonds

L-1:30
2 BLOCK MEAL:
1.5c. Greens/Spinach

1/2c. Baby Carrotts (~6)

1/4c. Peppers

3" Cucumber

3oz. Grilled Chicken

2/3 tsp. Olive Oil

S-3:30

POST WORK OUT RECOVERY DRINK: FREEBIE

D-5:45

3 BLOCK MEAL:

4.5 oz Hamburger Patty/Beef Sausage

3 tbs. Avocado

1.5 c. Watermelon

S-7:00

2 BLOCK MEAL:

3" Banana

1/2c. Strawberries

4oz. Almond Milk

1 scoop Whey Protein Powder (shake)

TUESDAY 7/12/2011

TOTAL BLOCKS: 11ish...

B-8:00

3 BLOCK MEAL:

2 Slices Bacon

2 Eggs

1 tsp Bacon Fat (cooked eggs in)

1/2 Orange

1/2c. Strawberries

3" Banana

S-11:30

POST WORK OUT RECOVERY DRINK: FREEBIE

L-1:30

2 BLOCK MEAL:

1.5c. Greens/Spinach

1/2c. Baby Carrotts (~6)

1/4c. Peppers

3" Cucumber

3oz. Grilled Chicken

2/3 tsp. Olive Oil

S-5:00

2 BLOCK MEAL:

1/2 Sweet Potato

4 oz. Almond Milk

1 Scoop Whey Protein Powder

D-7:00

4 BLOCK MEAL:

4oz Roast Beef w/ Jalapenos

4 tbs. Avocado

1/2 c. Watermelon

3/4c. Grapes

S-8:00
NOT SURE... MORE THAN 1 BLOCK:
Jared brought me a serving of unweighed/ unmeasured almonds and 60% cocoa dark choco. chips.  I didn't say no....Who would????!!!??

Your Block Perscription

So now that we know what CF Zone is... Let's figure out what your block prescription is.

Here is the equation:

(Body Fat In Decimal) x (Body Weight) = X

(Body Weight) - (X) = Lean Body Mass

(Lean Body Mass) / (7) = Y

(Y) x (.7) = Block Prescription

Here is my own numbers as an example:

(.16) x (126) = 20.16

(126) - (20.16) = 105.84

(105.84) / 7 = 15.12

(15.12) x (.7) = 10.5

So, I am a 10.5 block gal.  I try not to get too crazy about my blocks.  I usually do either 10 or 11 based on how I feel that day.

I will be posting last weeks food log soon!

CROSSFIT ZONE CHALLENGE...START NOW!!!!

This month, we kicked off the CrossFit Fort Bragg Zone Challenge. This challenge is for anyone who is interested in feeling, performing, and looking better.

The Zone Diet Explained     (CLICK HERE FOR A PDF OF THE CF ZONE DIET)

Food, essentially acts as two things: a fuel source and a drug.  When we eat food, our bodies have a physiological response based on the type of foods we eat.  They type of food will signal our body to store, release, or slow the rates of absorption of energy (fuel).  

The Zone Diet controls hormonal balance to help reach maximal results.  Hormonal balance affects all important components of your wellness: body composition, energy utilization, blood chemistry, and much more.

The Zone Diet is balanced in 3 macronutrients:

· Protein (lean, natural meats are preferred)

· Carbs (mostly low glycemic-load fruits and vegetables)

· Fat (one of the most important macronutrients!)

With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the human diet: insulin, glucagon, and cholecystokinin.

Insulin - A storage hormone; stores energy. Excess insulin makes you fat and keeps you fat. It also accelerates silent inflammation.

Glucagon - A mobilization hormone; releases energy.  Glucagon that tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels. This is key for optimal mental and physical performance.

Cholecystokinin (CCK) - These are the hormones that aid in digestion and acts as a hunger suppressant. They tell the stomach to slow down the speed of digestion and help catalyze the digestion of fat, protein, and carbohydrates.   

All three macronutrients (and their hormonal response) are vital to ideal human function.  Nutrition is the foundation to feeling, performing, and looking better.

Intro to Zone Living

A One Block meal consists of one choice from the Protein List (pink), one from theCarbohydrate List (blue) and one from the Fat List (green).

A Two Block meal consists of 2 choices from each list.

A Three Block meal consists of 3 choices from each list…and so on.

You can mix and match blocks as you wish.  If you aren’t very hungry when you first wake up, then a 2 block meal might be just right for you, perhaps with a 3 block lunch and dinner. Or maybe you prefer to start your day with 3 blocks and have a lighter dinner or lunch.

Here is a sample menu of a possible routine (times can be adjusted 30 minutes or so either way):

7:30 am          10am           1:00pm         3:30pm         6:30pm        9pm/9:30 (bedtime)

bkfst                snack            lunch                 snack             dinner               snack

2 Block           1 Block         3 Block         1 Block           3 Block           1 Block    = 11 total

*(10 to 11 blocks of balanced food is about right for a small woman).

I am more than happy to find your exact block prescription based on your Lean Body Mass, your bodyweight, and your activity level.  Please see me for your personal block prescription.  If don't have this option, then...The below chart will also help you determine your block requirements.

Okay, now that you have your block prescription, it's time to get started.  It is helpful to weigh and measure everything, and to start a food log/journal.  I will tell you that it is a pain in the butt at first.  However, a little effort in the beginning will set you up for a lifetime of success.  Don't get discouraged...  

After about a month you’ll be able to “eyeball” the food and you won’t need to measure precisely anymore…unless you’re having something new you’ve never measured into blocks.

Don’t worry too much about being exact; this isn’t a chemistry test!  You’re probably not going to eat many of the items on the list anyway, and some items you like to eat may not be on the list, but you can find out how to convert anything into blocks.

If the food you want is not on the CF Zone list (the link is provided in blue at the beginning of the post), then read the label on already prepared foods you like.  Here are the basics:

7 grams of protein = 1 block.     14 grams = 2 blocks.      21 grams = 3 blocks.

9 grams of carbs    = 1 block.     18 grams = 2 blocks.      27 grams = 3 blocks.

1.5 grams of fat  = 1 block.        3 grams = 2 blocks.        4.5 grams = 3 blocks.

For example, if you get a snack bar that says:

8 grams of protein

29 grams of carbohydrates

6 grams of fat

You should count this as a carbohydrate and not worry about the protein and fat in the snack bar. Be nice to yourself!!!  You must be careful not to micromanage your nutrients!!!  If you incorrectly count all of the macronutrients in this snack bar (~1 block of protein, ~3 blocks carbs, ~4 blocks fat) then you will end up underfed and driving yourself crazy!!!   In the case of this snack bar you should just count it as 3 blocks of carbohydrates. Add 3 blocks of protein and fat for a complete 3 block meal.  This takes practice and can be frustrating at times, but the results will make the effort worthwhile!

I hope you feel as good as I do living “in the Zone”.   If you follow the Zone CORRECTLY, then you WILL see results.  You will feel better, you will preform better, and you will look better.


I will be posting my own food journal from time to time to help you (and to keep me on track).  


I CHALLENGE YOU ALL TO PERFORM, LOOK, AND FEEL BETTER.  I CHALLENGE YOU TO TRY THE ZONE FOR 6 WEEKS.  YOU CAN DO IT!!!  START NOW!!!