In the last post, we discussed the mass confusion around the term “clean eating”. This week, we’re discussing how to make clean eating a reality. Paleo & Zone are, more or less, the official Crossfit diet programs. You can do all the research that you want about super foods & macro ratios, and you’ll find way too many options. The truth is that everyone is unique. Something slightly different will work for everyone. However, Paleo Zone is pretty darn good, and it works for a lot of people.So, save yourself a lot of research go with a template that works. After you’ve adopted this approach, you may want to tweak it slightly to meet your own needs. Some people might be able to integrate full fat dairy, some people might need fewer carbs, and so on. Still, this is a great place to start, and (for many people) this can easily be a lifetime nutrition program that consistently works.  Paleo tells you what to eat, and Zone tells you how much to eat. So, let’s say you want to give this whole Paleo Zone thing a whirl. Here’s how you can do it!

1) Find out your Zone prescription. Use this link. The final page will tell you that you should be eating XX blocks. Blocks are basically a way of creating balanced meals. Every meal will contain equal “blocks” of carb, protein, and fat. For example, you might have a 4 block lunch, followed by a 2 block snack in the afternoon.  If you’re interested in learning more, check out Enter the Zone by Barry Sears.

2) Now, choose your favorite paleo foods from this list of foods. Brussels Sprouts, Turkey, Avocado ….yum! If you’re eating a 4 block dinner, you simply pick 4 items from each list. If you’re eating a 2 block snack, you simply pick 2 items from the list. Don’t know what Paleo is? Check out this link.

3) Next, decide how much you need to buy for the week, based on your Zone prescription. For example, a 14 blocker would need about 14 oz meat/day, so about 6 pounds in a week. Veggies vary, but you’re likely looking at a few pounds of veggies per week.

4) Buy and cook that food! Paleo Zone doesn’t happen on accident! Check out Part 3 of this series for a few meal planning tips. (coming soon!)

5) Store the food in the fridge, and eat that yummy goodness all week!

Here’s a few mindset tips before you get started:

Don’t let perfect be the enemy of good. It’s better to eat a salad with a little bit of cheese and ranch, than to not eat the salad at all. It’s better to have some peanut butter (not technically paleo) on a banana as a snack than to find yourself hungry and gorging on cookies later. 80% of the time, eat well. 20% of the time, allow yourself some flexibility.

No one is responsible for your health but you. Yes, we know that Susie brings cake to the office meetings. We know that you work long hours. We know that you don’t like to cook. It doesn’t matter. Tough love time, guys! 🙂 If you want to be in your best shape ever, you’re going to have to give up all excuses and just do it. It’s worth it! Promise.

You don’t have to be uber-precise if you don’t want to be. Following the Zone perfectly isn’t easy. If you are willing to do it perfectly every day, then I applaud you. What a man/woman you are! For everyone else, just implement the key takeaways: eat enough protein for your body. Eat lots of healthy veggies. Make your meals balanced. It’s simple stuff: eat whole foods in the form of balanced meals. Not too much, not too little. Most people will benefit from measuring their food diligently the first week or two, and then can eyeball it after that.

Remember that the body composition challenge will be starting next month! Now is a great time to dial in your nutrition…and win a prize or two!

Want more? Check out these four posts!

EDCF Nutrition Part1 : Let’s Define “Clean Eating”

EDCF Nutrition Part 2:  Paleo Zone is the Way to Go! 

EDCF Nutrition Part 3: The Easiest Path to Paleo Zone

EDCF Nutrition Part 4: One Week of Meal Prep 

What is “Clean Eating”?

This post begins a series on performance & fat loss nutrition, which is commonly called “clean eating”. There’s a lot of debate regarding “clean eating”. Really, what does that mean? Are organic, grain-free pancakes “clean”? Is a broccoli head cooked with canola oil “not clean”? The phrase “clean eating” is ubiquitous, and I think most of us would consider it sort of confusing.

This humorous Jezebel post  lists 89 actual scientific studies with completely different “results” about how to lose weight. I think it illustrates the total confusion most people experience around nutrition, exercise, and fat loss.

Here’s a clip:

“1. First of all, don’t work out.

2. Or, wait: Exercise. But not too much. If you’re doing intense exercise, then it’s time to exercise less.

3. But this thing called cardio is good.

4. And you should definitely do Zumba!

5. No, actually, you should do interval training.”

….and there are 84 more studies for you to peruse. You know, if you have the spare time.

How does one know how to eat or how to exercise? We have too many things going on to wade through all of the conflicting data. It’s overwhelming.

Here is the simple truth:

1) You should exercise. Specifically, you should do exercise that you you enjoy. This is because people adhere to exercise programs that they enjoy. You should also pick something that is effective. That’s another post for another day, but suffice it to say that Crossfit fits the bill. Crossfit methodology, specifically the way Crossfit is programmed at EDCF, engages all major muscle groups in a functional way, and also targets all energy pathways to produce a powerful physical response.

2) You should eat real foods; not processed junk. Choose foods with a lot of nutrients, and not a lot of calories. Eat to promote 1) optimal health and athletic performance and 2) to maximize lean muscle and minimize excess body fat. Broccoli is still better than paleo pancakes, even though they are both “paleo”.

Two of the most famous short summaries are as follows:

“Eat food. Not too much. Mostly plants.” (Michael Pollan)

“Base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.” (Greg Glassman)

A great way to define “clean eating” is this: eating in a way that favors athletic performance, health, and optimal body composition.

3) Quantity matters, both in exercise and food consumption. If you want to gain mass, you will need to be in a caloric surplus (eat more than you burn). If you want to lose weight, you’ll need to be in a caloric deficit (burn more than you eat.)

So, there you have it.

Exercise & Eat Whole Foods. Do both in the appropriate quantities.

Easier said than done, though.

Look for upcoming posts  to answer  questions like “How do I eat clean?”  and “How much do I need to be eating?” We’ll go through all of the nitty gritty how-tos of making your clean eating dreams a reality. Hint: It’s easier than you think.

Want a few new recipes for your clean eating arsenal? Check out this paleo recipe: Paleo Orange Chicken! Yum! Bonus: Broccoli Straccinati (it sounds fancy, but it’s ultra simple!)

Want some additional motivation in your quest to become healthier? East Dallas Crossfit will be hosting a body composition challenge in March. You can win by coming to class consistently and eating well! Lose some fat, improve performance, and win a prize!

Want more? Check out these three posts!

EDCF Nutrition Part 2:  Paleo Zone is the Way to Go! 

EDCF Nutrition Part 3: The Easiest Path to Paleo Zone

EDCF Nutrition Part 4: One Week of Meal Prep 

 

 

Nutrition is the foundation of great health and great athletic performance, but it’s often an area that people struggle with. It’s hard to know what to eat and how much to eat. It’s hard to meal plan, and it’s hard to find the time to cook. There are just all sorts of barriers to overcome. But, just like the physical challenges we overcome in Crossfit, the challenges associated with eating clean can easily be conquered.

A killer blog post is in the works to give you the ins and outs of making this eating clean process as painless as possible. But, to tide you over, we’d like to share some really excellent fresh paleo recipes that you may not have tried yet! Pick one out to try next week…you won’t regret it!

Grown Up Chicken Soup

I always present this kale, sweet potato, and chicken stew from Hunter Beless as “Grown Up Chicken Soup”. 100% of the time, it is a crowd pleaser. It feels filling and hearty, but also light and clean at the same time!

“Chick-Fil-A” Nuggets

This is a great appetizer, snack, or meal. The pickle juice makes the chicken uber-moist, and the seasoning mixture makes this dish exceptionally tasty.

Sriracha Lime Chicken Skillet

This recipe is so quick and so flavorful. Maybe ten minutes of total work…marinate the chicken, put it in the oven, and eat!

Chocolate Chili

Cocoa powder in a warm and comforting chili? Yes. Please. Enjoy this easy one pot recipe!

Spinach & Pork Meatloaf

Who knew eating paleo could be so decadent?! This spinach packed meatloaf is divine with some tomato basil sauce on top!

Avocado Tuna Wraps

These wraps can be whipped up in a matter of minutes. The tasty filling can easily be kept in the fridge and eaten with a spoon!

Spinach Bacon Salad

Like salads? This Spinach Salad from the Pioneer Woman is so savory and paleo!

Ratatouille

This French dish is extremely hearty. I will warn you that it takes a lot of time to prep those veggies…but it is so worth it!

Ethiopian Cabbage

This easy-to-saute dish is so delicious, and it has quickly become part of my weekly veggie prep. It does require quite a few spices, but it’s worth buying them for this rich veggie dish!

Bacon Wrapped Sweet Potato Fries

Bacon and sweet potato are two of the tastiest items permitted on the paleo diet. Why not combine them both for a decadent appetizer?