Get Into the Zone

I returned home from a trip last week feeling terrible. I had spent three days eating whatever I wanted (including the best macaroni-and-cheese EVER!) and drinking more than usual. It seemed to be the common theme of my summer. Perusing the internet, I came across this little gem by Eleanor Roosevelt: “I am what I am today because of the choices I made yesterday.” Though I am sure Eleanor did not intend for this quote to apply to the vacation hangover, it resonated with me. It was time to tighten up and get back to healthy living.

Did you know that 80% of how we look and feel is related to our diet? That figure certainly tilts the scale in favor of diet over exercise. I have found that most people are simply uneducated in regards to good nutrition. I used to be that way too, having grown up in the “It’s ok to eat as long as it is fat free!” and “Whole grains are good for you!” era. Thankfully, I was introduced to the principles of the Paleo diet, and more specifically the Zone Diet, after joining CrossFit.

I never feel as healthy as I do when I am on the Zone diet. In fact, prior to the Zone, I was a raging carboholic, eating up to four bowls of cereal a day! I had had a full blood workup performed after complaining for several years of general malaise which my doctor just blamed on my being a tired mother-of-two. The results showed high blood sugar after a 12-hour fast, high cholesterol, high triglycerides, high levels of cortisol, high levels of silent inflammation, and my hormone levels were insane. Did I mention that I was only 36-years-old and was a long distance runner at the time? The results were an eye-opener. Although I exercised religiously, my diet was leading me down a path of unwellness. After reading Dr. Sears’ book on the Zone diet, I realized that my years of a bad diet were responsible for bringing me to this state.

Our bodies need 3 macronutrients to survive- Carbohydrates, Protein, and Fat. According to the Zone diet, we are at our best when we consume these macronutrients in a certain proportion- 40% Carbs, 30% Protein, and 30% Fat. You may be thinking, “You just lost me there, Shelby!” But the principles are easy to follow once you get a basic understanding of how it works. Here’s a basic guideline on how to get on the Zone:

1. Figure out how many “blocks” you need daily on the Zone based on your body fat percentage. My favorite Zone block calculator can be found at http://www.dbhonline.com/zoneful/p_calculator.htm. We have a device at the gym that will calculate your body fat. All you need is your age, height, and weight. If I am maintaining my weight not losing, I will eat 14 blocks per day.

2. Break up the blocks throughout the day. So for me, I will eat 3 blocks at breakfast, 2 blocks mid-morning snack, 3 blocks at lunch, 2 blocks afternoon snack, and 4 blocks at dinner. This means for breakfast, I will eat 3 blocks of Carbs, 3 blocks of Protein, and 3 blocks of Fat.

3. Create your meals by using the handy-dandy food charts found in this great article published in the CrossFit Journal: http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf.  For example, based on the charts, one egg equals 1 block of Protein, 1/2 cup of grapes equals 1 block of Carbs, and 3 raw almonds equal 1 block of Fat. For my 3-block breakfast, I would eat 3 eggs, 1 1/2 cups of grapes, and 9 almonds. It is THAT easy!

Here’s one of my BIG ASS Salads!

What most people will find on the Zone is that they are eating MORE food than ever. However, it is what you are putting in your body that makes all the difference. I always try to maximize my portions which makes me eat better. I could eat 1/2 slice of bread for one block of Carbs or I could choose 5 cups of lettuce. I am always going to go with the 5 cups of lettuce and create what I call the “BIG ASS Salad,” adding dried cranberries to round out my Carb blocks, 2 oz of lunch meat and an egg for my Protein blocks, and olive oil and vinegar (with some Good Seasoning Italian spices added in) for my Fat blocks.

“But Shelby, I don’t want to measure my food! That sounds difficult!” Yes, it takes some getting used to, however, in about 2-3 weeks, you will be able to eyeball things and no longer need to pull out the measuring cups and scale. I also recommend that you figure out a breakfast, snacks, and lunch that you enjoy, and eat the same thing every day. Change it up for dinner. That simplifies things as far as measuring goes and keeps you on track.

CrossFit is a big advocate of the Paleo diet which calls for eating meat, vegetables, some fruits, and nuts and seeds. I am all for that too, and in fact, I live somewhat on a Paleo-Zone diet. However, what I like about the Zone diet is that you are not as restricted as to what you can eat, including dairy. You can also “cheat” a little and adjust your diet accordingly. If I must have dessert one night, then I save up my Carb blocks for that rather than eat them with my dinner. The pure-Paleos may be saying this is blasphemy that I eat dairy or, God forbid, dessert. This is just what works for me, and as an enjoyer of food, keeps me going. I can even block my beer drinking!

Allow yourself a cheat meal once a week and then get right back on the healthy eating.

I also like that the Zone is measureable so if you aren’t losing weight, you can decrease your blocks. For those who need to lose, the Paleo diet can allow too much food if you aren’t careful and disciplined since it doesn’t specify how much to eat. I can also make little adjustments like adding more Fat blocks if I am training harder than usual and don’t have a lot of energy.

I am passionate about helping people make changes to their diet and health. I have already re-committed myself to get back on the Zone, and I am always happy to help you out if you are looking to make a change. Just let me know at the gym or email me at shelby@allincrossfitauburn.com.

Healthy eating shouldn’t be looked at as deprivation, but as a lifestyle change. Once you feel the benefits of it- as well as the physical transformation you will see- it is my hope that you will make that lifestyle change to optimze your health.