Zone Recipes – Part 1

These recipes would be suitable for a typical female.

Breakfast
“Fruit Salad”
[3 Block Meal]

3/4 Cup Cottage Cheese [~3 Blocks Protein]
1 Cup Fresh (Or Reduced Sugar Canned) Pineapple, Cubed [2 Blocks Carbs]
1/3 Reduced Sugar Canned Mandarin Oranges, Drained [1 Block Carbs]
3 Macadamia Nuts, Crushed [~3 Blocks Fats]

Place cottage cheese in a bowl. Fold in pineapple, oranges, and nuts.

Lunch
“Chef’s Salad”
[3 Block Meal]

1 Cup Lettuce of your choice [~0 Block Carbs]
1/4 Cup Canned Chickpeas, drained and rinsed [1 Block Carbs]
1/2 Cup Button Mushrooms, washed, dried, and chopped [~0 Block Carbs]
1/2 Cup Celery, washed, dried, and chopped [~0 Block Carbs]
1 Tablespoon Olive Oil & Vinegar Dressing** [3 Blocks Fats]
1.5 Ounces Deli Turkey Breast, cut into strips [1 Block Protein]
1.5 Ounces Deli Ham, cut into strips [1 Block Protein]
1 Ounce Reduced-Fat Swiss Cheese (Or any cheese you want), julienned [1 Block Protein]

“Dessert”
1 Medium Apple [2 Block Carbs]

Toss lettuce with chickpeas, mushrooms, and celery. Dress, toss, and add meat and cheese. Apple for dessert.

**Zone Dressing = 1 Teaspoon Olive Oil + 2 Teaspoons Vinegar. Extra Vinegar can be added for taste.

NOTE: All your Carbs are coming from chickpeas and the apple. The amounts of lettuce, mushrooms, and celery we are using are so small (for their single block portions) that we essentially ignore them.

Dinner
“Ginger Chicken”
[3 Block Meal]

1 Teaspoon Olive Oil [3 Blocks Fat]
3 Ounces Chicken Breast, cut lengthwise into thin strips [3 Blocks Protein]
2 Cups Broccoli Florets, washed [1/2 Block Carbs]
1.5 Cups Snow Peas, washed [1 Block Carbs]
3/4 Cup Yellow Onion, peeled and chopped [1/2 Block Carbs]
1 Teaspoon Fresh Ginger, grated

“Dessert”
1/2 Cup Seedless Grapes [1 Block Carbs]

In a wok or large nonstick frying pan, heat oil over Medium High heat.
Add chicken and sauté, turning frequently, until lightly browned, about 5 Minutes
Add broccoli, snow peas, onion, ginger, and 1/4 Cup water.
Continue Cooking, stirring often until chicken is done, water is reduced to a glaze, and vegetables are tender, about 20 Minutes.
If the pan dries out during cooking, add water in tablespoon increments to keep moist.
Grapes for Dessert.

Nutrition Challenge

Okay guys. Here it is…

The Kratos Nutrition Challenge! This is going to be a 60 Day Challenge!

Athletes can choose to follow either a strict Zone Diet, or a strict Paleo Diet. Support groups will be made for both teams and we will have a few resources at the gym to help you out (including our coach’s brains).

During the first few days of this week we will be weighing in and taking waist measurements. Tuesdays workout will be a special series of workouts designed to test your strength, endurance and love for all movements CrossFit. You must do this workout this week so we have a clean baseline for your current fitness level. If you miss the workout on Tuesday you can make it up later this week.

Throughout the challenge we will be posting a full-day recipe plan for both the Zone diet and Paleo diet once a week to help athletes see how easy (and delicious) it is to eat for a healthy lifestyle.

What is Zone?

The Zone Diet is essentially just about learning how to control your portion sizes. Our goal is to put together perfectly balanced meals that help to promote maximum health and performance. Zone is a diet that tells you HOW MUCH you can eat.

What does this mean to you? Maximum fat loss along with lean muscle mass. What’s the secret behind the Zone diet? Using your food as a drug. Yes, we said it. The D-word. When you digest food your body has a natural metabolic response that releases hormones based on which nutrients you ate. What’s the most popular hormone that is widely out of control in most metabolic diseases that YOU can control with what you eat? Insulin.

The benefits of the Zone are almost immediate. What can the Zone do for you?

  • Think Better
  • Perform Better
  • Look Better
  • Feel Better

Our main goal on the Zone diet is to eat to appropriate portions about 5 times a day, and never go more than 5 hours without a meal. If you goof on a meal, don’t worry about it. The Zone diet is guilt free. Just make your next meal Zone to get back to where you need to be. Similar to the Paleo diet you want to focus on healthy food sources (i.e. fruits & veggies over bread, pasta, starches and sugars).

Here is a calculator to help you figure out how many blocks you should be eating a day. Enter your weight and your estimated Body Fat%. If you don’t know your BF just put in 12-15%. If you’re looking to lose a few pounds, put your activity level to Light to Medium – 2-3x a week. If you’re already in shape and would like to see some big gains use the Medium to Hard categories.

Zone Prescription Calculator

If you’d like to know more about the Zone Diet don’t hesitate to ask!

What is Paleo?

Essentially, the Paleo Diet is simply eating the foods we ate before the dawn of agriculture. This means no grains, no dairy, no processed foods or sugars, no legumes (beans), no starches (potatoes), and no alcohol. Paleo is a diet that tells you WHAT you can eat. You CAN eat lean meat, fruits and vegetables, and healthy fats (nuts, seeds, avocados, olive oil, fish oil).

Many of the foods that we eat today require the processing methods of modern day agriculture to make them easily digestable. Think about eating raw grains, raw potatoes, raw beans. They all sound great… cooked. It’s not surprising to find out that most of these foods do not align well with our goals of maximizing health & performance.

If you’re curious about eating Paleo don’t hesitate to ask us for more information or recipe ideas!