CROSSFIT FORT BRAGG PALEO / ZONE CHALLENGE

On Wednesday, February 1st, we are going to kick off the CrossFit Fort Bragg Paleo / Zone challenge. 

This challenge is for anyone who is interested in feeling, performing, and looking better.   It will last 

through out the CrossFit Games Open (March 25th) and beyond, as it will become a lifestyle.  

Get your measurements taken, get informed, get with a friend, a coach, your spouse... 

share food journals and get accountable.  Get on it!  

This Blog post is for all those who do not understand what the ZONE Diet is. 

I will also go over the Paleo Diet in another post.

The Zone Diet Explained     

BACK GROUND INFO:

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 (drug).  

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 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.

Introduction to Zone Living

1) Understand what a block is:

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

and fats.  

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

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.

So do the math....(yes, redundant...but you get the idea...)

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

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

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

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 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 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:

(CLICK HERE FOR A PDF OF THE CF ZONE DIET)

4) Weigh / Measure and Journal your food:

Yes, it is a real pain in the butt at first.  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.

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. 

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

9 grams of protein = 1 block

29 grams of carbohydrates = ~3 blocks

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  or PALEO DIET FOR 6 WEEKS.  I WILL BE POSTING ABOUT 
PALEO NEXT TIME. YOU CAN DO IT!!!  START FEB 1ST!!!