The Basics of the Zone and Paleo Diets

The Basics of the Zone and Paleo Diets February 25, 2012

Fitness - Health The Wellness Continuum 2

Theoretical Hierarchy of Development SPORT / SPECIALTY FOUNDATIONAL! OLYMPIC WEIGHTLIFTING GYMNASTICS / BODY CONTROL STRENGTH & CONDITIONING NUTRITION 3

Paleo Diet

What is the Paleo diet? • Definition of Paleolithic, or Paleo, diet: A simple dietary lifestyle based on foods being either “in” or “out. ” “In” are the Paleolithic Era foods that we ate prior to agriculture and animal husbandry (meat, fish, shellfish, eggs, tree nuts, vegetables, roots, fruit, berries, mushrooms, etc. ). “Out” are Neolithic Era foods that result from agriculture or animal husbandry (grains, dairy, beans/legumes, potatoes, sugar and fake foods). • Prescription: Eat as much lean meat, poultry, seafood, and veggies as you like. Eat moderate fruits, nuts, avocadoes, seeds, and healthful oils 5

Food Guide Pyramids Paleo USDA 6

Paleo Facts & Benefits • Increased intake of branched chain amino acids (BCAA) − Benefits muscle development and anabolic function. • Decreased omega-6: omega-3 ratio − Reduces tissue inflammation while promoting healing. • Alkaline enhancing − Reduces catabolic (breakdown) effect of acidosis on bone and muscle while stimulating muscle protein synthesis. • High in trace nutrients − Trace nutrients (vitamins and minerals) are necessary for longterm recovery from exercise and for good health. − The most nutrient-dense foods are vegetables and seafood. On average, vegetables have nearly twice the nutrient density of grains. 7

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What is The Zone? • The Zone Diet is based on a diet in which each meal consists of 30% protein, 30% fat, and 40% carbohydrates • The Zone focuses on measuring how much you eat at each meal and the timing of your meals to help control your hormone levels • The Zone Diet does not recommend that you eat fewer calories than you are currently consuming, just different ones The Zone is a place where we find ourselves "feeling alert, refreshed, and full of energy, " according to author Barry Sears, Ph. D. • Benefits of The Zone Diet − Combats heart disease, high blood pressure, diabetes and certain cancers − Improves athletic performance − Leans your body 9

The Zone Blocks • The Zone Blocks is a unit of measure used to simplify the process of making balanced meals • One Zone diet block contains 1 block of each macro nutrient: protein, carbohydrate, and fat (maintains the 30/40/30 ratio). Blocks do not weigh the same. • 1 block of protein = 7 grams • 1 block of carbohydrate = 9 grams • 1 block of fat = 1. 5 grams • To calculate how many blocks a day you will need, go to www. zonediet. com/tools/body-fat-calculator (you will need to create a login and password) • The average man needs 14 Zone food blocks per day • The average woman needs 11 Zone food blocks per day • You should be eating breakfast, lunch and dinner with two snacks a day. Each of these meals should contain equal blocks of protein, carbohydrate and fat (Ex: breakfast would be 3 blocks of protein, 3 blocks of carbs and 3 blocks of fat). A list of Zone blocks can be found online (references 10

Unfavorable most vegetables and lentils, beans, whole grains, and most fruits brown rice, pasta, papaya, mango, banana, dry breakfast cereal, bread, bagel, tortilla, carrots, and all fruit juices. Proteins skinless chicken breasts, lean beef, turkey breast, lean Canadian bacon, scallops, shrimp, salmon, soy, tofu, eggs bacon, fatty beef, hot dog, pepperoni, salami, sausage almonds, avocado, macadamia nuts, guacamole, peanut butter, olive oil, canola oil butter, lard, vegetable shortening Carbs Favorable Fats Favorable and Unfavorable? ? 11

Meal Timing Meal timing is everything in the Zone! • Always eat within an hour of waking • Eat a minimum of 3 meals and 2 snacks a day • For example, if you are a 14 block male, you will eat a 4 block breakfast, a 4 block lunch, a 1 block snack mid-afternoon, a 3 block dinner and a 1 block bedtime snack • A meal should last you 4 -5 hours and a snack should last you 2 -2. 5 hours 12

How to Plan/What to Do • Clean out your pantry/stock up with favorable foods – protein, carbohydrates and fats • Plan your day – when will you eat your meals and your snacks • Plan your meals – what foods will you choose. Use the Zone block lists as a guide to build a meal or look through the reference materials for recipes for meal planning. • Go grocery shopping! • For the first two weeks, weigh and measure your foods to ensure you eating the right amounts! Use a food scale and measuring cups until you know how much a block is. • Plan for meals out using the Zone principles 13

Sample Zone Meals were created by choosing blocks from the lists referenced • Sample 4 Block Meal: − 6 oz grilled salmon (4 P) − 3 cups cooked broccoli (1 C) − 1 small side salad (1 C) − 1 1/3 tsp olive oil (4 F) + vinegar • Sample 3 Block Meal: − 3 oz steak (3 P) − 12 asparagus spears (1 C) − I small side salad (1 C) − 1 tsp olive oil (3 F) + vinegar (free!) − 1 cup strawberries (1 C) − 1 small apple (2 C) • Sample 1 Block Snack: − 1. 5 oz deli ham (1 P) − 1 peach (1 C) − 3 almonds (1 F) 14