A Simple way to the ZONE Performance Lifestyle - 100708

The Zone Performance plan is essentially a carb controlled,high protein plan reliant on clean fats for energy storage as opposed to trying to rely on carbs which store ZERO energy. ZONE is definitely more of a lifestyle than a diet. To break it down as a simple application to your everyday life, Barry Sears PhD., the Zone's creator, recommends that your plate be divided into thirds. One third with protein consisting of beef, pork, poultry and eggs as well as fish and finally protein rich dairy (dairy serves as a carb/protein combination). Another third as a vegetable and/or low glycemic (low sugar) fruit. The final third is to consist of clean (unsaturated) fat which can be found in tree nuts, seeds, avocado and oils such as olive oil, almond oil and sesame oil. The goal of entering the ZONE is to balance the plate with a combination of food made up of 40 percent carbohydrates, 30 percent proteins and 30 percent of clean fats.

Food listings and values can be located at the following website;
http://www.zonediet.com/Portals/0/pdfs/Food%20Block%20Guide.pdf **also check out this website regarding foods you can eat while on the zone (if you're looking for variety) http://www.brighthub.com/health/diet-nutrition/articles/76442.aspx

My experience with the Zone Performance plan has been an extremely positive one. It has transformed the way that my body responds and recovers to the physical tests of CrossFit and everyday life. Time and time again I state the logical to you..."Body composition is key when it comes to performance. What we put into it is usually what we get back from it" To cut to the chase, your body utilizes what it needs when you feed it. The goal then becomes eating the right portion for your body to perform on. Eating too little will defeat you before you begin. The same goes for eating too much, whereas the consequence is usually not being able to burn all of what you consume. Consequently fat storage occurs as a biproduct. Figure out how many blocks per day your body requires @ www.zonediet.com and use the calculator. Once you figure it out we can then tweak the values if need be, but this is a great start.

To begin, I feel it best to look at most meals as an opportunity to balance
40c 30p 30f (carb/protein/fat). Listed below are typical foods tied into meals that I eat - The goal for me is SIMPLE. They consist of Breakfast Lunch & Dinner with a Snack a few hours post all 3 meals. I therefore am eating 6 times per day with snacks included.

PROTEINS:Eggs, Deli Meat, Grilled Beef, Pork, Poultry, Bacon (sometimes), Ham, Fish, Milk & Cheese (Dairy is a combo protein/carb)
CARBOHYDRATES: Vegetables including Broccoli, Asparagus, Mixed Greens, Cualiflower, Spinach. You can add measured portions of beans, breads, pastas in accordance to the website.
FATS:Almonds, Walnuts, Macadamia Nuts, Pecans, Sunflower Seeds, Flax Seeds, Sesame Seeds, Olive Oil, Olives, Almond Oil, Sesame Oil, Avocado, Guacamole, Canola Mayo, Sour Cream, Butter. Again, always reference blocks chart for proper portion.

I highly recommend measuring your foods for the first few weeks until you begin to gain an understanding of what portions should look like. This is a layed back eating lifestyle and you should eventually move away from measurements so as not to get OCD or intense about what you eat....don't do it! Trust me, I've been there. This is simple plan.... one that will not only result in better performance, but also a lifestyle that will lend to a sharp edge on mind, body and metabolic function.

WHAT I DO as a 20 to 22 block athlete(my personal examples only):
BREAKFAST
5 BLOCK MEAL -4 eggs with 1 oz. cheese + cooking spray in pan, 3 cups of strawberries, 3cups of Broccoli, 15 almonds (5 blocks of fat)
**I sub other fruits (low glycemic) and vegetables. Breakfast is typically the only meal that includes fruit. Every other carb for me tends to be from a Vegetable.
***I also sub other proteins such as a smaller portion of eggs and then some milk or no eggs and some meat, fish, beef or poultry either of canned, deli or grilled variety.
Snack #1
3 Blocks Nuts 2 Blocks Veggies
LUNCH
5 BLOCK MEAL -Green Salad Carb with Olive Oil Fat and Meat as the Protein Source. I will sometimes eat the salad dry but will add nuts and olives as fat and cheese for added protein to flavor....portion is large in order to hit carbs with veggies alone....much easier to hit carb targets with measured portions of grains/flour based products such as breads and pastas or even high glycemic fruits in measured portions. As a habit, I have taken grains and pastas out of my diet. I tend to lean towards the Paleo version of ZONE which does not include grains, pastas, rice, beans, corn, bread and potatoes.
Snack #2
2 Blocks worth of Meat & Veggies
DINNER
5 or 6 BLOCK MEAL (depending on earlier snacks)-8to10oz. Steak/Beef/Poultry/Fish or 6 eggs (I never get sick of eggs). 5 Blocks of greens....typically artichoke hearts or grilled eggplant due to smaller portions needed to hit block targets...Fats are a no brainer. Sometimes I just knock Fat out with the every present Macadamia Nut which is a 1:1 ratio food. In other words one nut equals one block.
Snack#3
Usually involves Milk or Cheese and Nuts.
**I tend to dream better on clean fat and protein as opposed to carbs....truth.

Zone Performance works. I believe it. There are obviously other diets out there along with critics of theZone Performance Lifestyle. Take it all in and apply it as you see fit. As your trainer I am always available to answer questions regarding your food choices. My advice is to keep your diet simple. Complicate it and your health will follow.

Stay Strong!
Johnny