In the Zone: How to Log Food (My food log from a while back)

I'm so proud of all who've taken the time to sit and chat with me and hear me ramble on and on about Nutrition, The Zone, and Paleo Diets.

I strongly encourage you to stay on track and give it a fair chance to see how the Zone/Paleo can work for you!   I can testify that it has worked for me.  Of course, I'm not weighing and measuring my food right now.. .but I guarantee I will after this tiny little bundle of joy is in my arms rather than in my belly.
I am looking forward to sharing my food logs with you in the near future.  In doing so, it is my hope to keep myself on track and to also help anyone out.  It seem that others have found it helpful to see examples of my food log.  For some, it was helpful to see how to log food while for others it was helpful to get some easy ideas.

Here is my food log from a while back.... hope it helps!

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????!!!??

The Nuts and Bolts of the ZONE and PALEO

ZONE VS PALEO

BACK GROUND INFO:

Nutrition is the foundation to feeling, performing, and looking better.  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 (acts like a drug).  They type of food will signal our body to store, release, or slow the rates of absorption of energy (act as a fuel).  

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. (carbohydrate source) Excess

insulin makes you fat and keeps you fat. It also accelerates inflammation.

Glucagon - A mobilization hormone; releases energy. (protein source)

Glucagon 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) – (fat source) 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. Balances the effects from carbohydrates and proteins.

I get the question, "What is the difference between The Paleo Diet and The Zone Diet," all the time,  Here is a quick breakdown of both:

THE PALEO DIET:

Stick to whole, unprocessed foods: meat, eggs, seafood, non-starchy vegetables and some (but not a ton of) fruit, nuts and seeds.  Avoid eating things with sugar, grains, legumes, and polyunsaturated fats. In short, eat proteins, carbohydrates and fats that can be hunted or gathered, and try to avoid stuff that’s processed, cultivated, or sealed in colorful packaging labeled "HEART-HEALTHY!" or "LOW-FAT!”, ETC.

CHECK OUT THESE RESOURCES FOR MORE DETAILED INFORMATION:

-Robb Wolf’s Book: “The Paleo Solution”

-Robb Wolf’s Website: http://www.robbwolf.com/

-Mark Sisson’s Book: “The Primal Blueprint”

-Mark Sisson’s Website: http://www.marksdailyapple.com/primal-blueprint-

     101/#axzz1kyOreBhq

-The Whole 9 Website: http://whole9life.com/

**There are hundres of paleo blogs and websites that offer paleo recipes…Google!

THE ZONE DIET:

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 preferred)

· Fat (one of the most important macronutrients!)

All three macronutrients (and their hormonal response) are vital to ideal human function.

Here's how you can get in the ZONE:

1) Understand what a block is:

A block is a unit of measurement that combines certain ratios / proportions of proteins, carbohydrates, and fats. 

1 BALANCED BLOCK= 7 grams of protein+ 9 grams of carbs + 1.5 grams of fat

this can also be stated as 1 block of protein + 1 block of carbs + 1 block of fat

*this can get confusing... ask me if you don't get this.  

A One Block Meal consists of one block Protein, one block Carbohydrate, and one block Fat.

A Two Block meal consists of 2 choices from each.

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

2) Find your Block Prescription:

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 are 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 on a 10.5 block prescription. At the end of the day, I will have had 10.5

blocks of protein, 10.5 blocks of carbohydrates, and 10.5 blocks of fat.

3) Print out the Zone Booklet:

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

4) Get Weighed and Measured, Get with a Partner, and Get Accountable.

5) Weigh / Measure and Journal your food / Share your Journal with your

Partner:

I CHALLENGE YOU ALL TO PERFORM, LOOK, AND FEEL BETTER. I CHALLENGE YOU TO TRY THE ZONE and/or PALEO DIET FOR 30 DAYS.