PALEO
I think of it this way... Paleo is the much larger picture... then once you understand Paleo, you begin zoning what you eat to slim down and become more lean. It is just an overall healthier lifestyle. Most people like to call Paleo- the caveman's diet. And honestly, they couldn't be more right. I personally don't like to call it a diet when you are eating healthier, it's called a lifestyle... one that more people should adapt to. But getting back on track, the things you are able to eat are anything that is "grass-fed, pasture raised" and wild plants. I pray I do not offend any vegetarians.. if that is what you may be, then please accept my apologies, this blog isn't for you! Instead of writing out a list of everything you can and cannot eat, here is the link to it!
Basically, anything that is processed or has preservatives, you DON'T want. Therefore, when you go to do your grocery shopping, stay in the fresh produce or frozen sections! Tip: Also go grocery shopping right after you go work out!!
Ok so next step, and this is the hard part... read slowly and carefully! :) Once you familiarize yourself with the foods (which in one week we had which foods we could and could not eat pretty down pat), it's time to start "zoning."
I am going to try and make this as simple as possible.
DETERMINING "BLOCK" REQUIREMENTS
Go to this website to determine what your lean body mass is estimated to be:
Then use this formula: [(Lean body mass) X ( Activity Level)] / 7 = block requirements.
Your activity level will be one of the following:
- Sedentary - multiply lbs of lean body mass by .5
- Light activity (e.g. walking) - multiply by .6
- Moderate (30 minutes of vigorous activity 3 days per week) - .7
- Active (1 hour per day 5 days per week) - .8
- Very Active (10 hours of vigorous activity per week - .9
- Athlete - multiply by 1.0
**FOR OUR CROSSFITTERS: in your journal it says to use 0.7 if you go at least five days a week.
So for example my lean body mass is 102. Therefore (102 X 0.7) / 7 = 10.2 block requirements.
10 block requirements. Yes, you are going to live, eat, sleep... well mostly just eat by using the "block system."
HOW TO USE "BLOCKS"
Take your number of blocks and divide it into 3 meal and 3 snacks. (I don't have a snack between breakfast and lunch just because I dont wake up that early enough haha!)
example:
|
Breakfast
|
Snack
|
Lunch
|
Snack
|
Dinner
|
Snack
|
TOTAL
|
|
2 blocks
|
|
3 blocks
|
1 block
|
3 blocks
|
1 block
|
10 blocks
|
This link will provide a list just like the one above in the Paleo section, just with serving sizes for a "block." Yes this is confusing, but once you do it for a day or two, it starts to catch on!! Don't give up yet. http://catalystfitness.typepad.com/files/food-block-guide.pdf My advice- print it out. The ones closer to the bottom, under the label "Use in Moderation" I try to do just what the name says... USE IN MODERATION!
Each time you eat, you will have something from each of the following categories: protein, carbs, and fats to make ONE block.. (its kind of confusing but this is how it goes... one block from each category makes ONE TOTAL BLOCK. I have to eat 10 TOTAL blocks in one day... so that would be 10 blocks from each category... get it??
MEAL EXAMPLES:
Example for my breakfast (remember its two blocks, so I will have two servings from each category):
2 egg whites (Protein- 2 blocks)
1 cup grapes (Carbs- 2 blocks)
4 cashews (Fats- 2 blocks) - YES, FOUR! cracks me up every time I go and count them out!
Example for my snack (it's just one block)
1 oz. of mozzerella cheese (Protein- 1 block)
1 Tangerine (Carb- 1 block)
2 Cashews (Fat- 1 block)
**When cooking meals, to get your "fat" I usually use olive oil to cook, say, broccoli. It helps to get those blocks in.. and helps prevent you from using butter.
**In the beginning of this whole process, when trying to decide what to eat for each meal, some of your meals will NOT be big... you'll be thinking, oh my... im STILL hungry! In time you will learn what foods you can have a lot of so you get full and which foods to use as "snacks." Just be sure to eat around every 3-4 hours, it will help with cravings!
WRAPPING IT UP!
That's the basics of zoning... applying it to your daily lifestyle is hard... my advice: buy a weigh scale and measuring cup to measure out food. After a while, you can pretty much eye things to know how much to eat. Yes in the beginning it takes time but it's worth it! PROMISE!!
Just remember to eat something from every category for every meal because we want a ratio of protein:carb:fat of 40:30:30 making sure that we have the right hormone balance as well as caloric balance so that we dont store excess calories as fat... hence how you will be getting that body of yours LEAN!!!
I will post another blog later on how to "block" something that is processed... for right now just "process" this info and stick with fresh fruits, veggies and meat!
I will also be using the blog to post recipes that I find to help make this a little more easier
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