NUTRITION
11.5.22
Zone Diet ~ 1600cal ~ 4 Block Day
Need help with your nutrition plan?
Check our this
1600 Cal ~ 4 Block Zone ~ 40/30/30
Plan
Here is a document we made of a daily example of balanced nutrition. We want everyone feeling confident with their meal planning and understanding the basics. This would fit a someone with a 1600 Resting Metabolic Rate.
Are you eating like this?
Are you eating way more?
Are you eating way less?
Eating too much above or too much below can negatively impact your health and fitness goals. Ask us questions and research the Zone Diet!
July 2020
How is your nutrition? Good? Horrible? Just ok?
Let's get intentional and kick the end of this quarantine's butt! We've posted 2 Nutrition Videos over the past few weeks and you can expect another one coming up this week or soon after. Keri and I, and many other members, have started the Zone Diet! Keri and I are 2 weeks in and there's no going back. I've always LOVED eating and this lifestyle of nutrition makes you eat a lot, so it's perfect. The catch is, it should be a majority of healthy whole foods with balance & portions correctly measured out. But don't let the measuring out turn you off, let's get you started somewhere easier first!
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Do you have the body type you wished you had?
Do you think you can be more intentional and commit to a healthier lifestyle for your overall health and maybe the mirror?
Let's get you informed about the Zone Diet and CrossFit's Prescription for Nutrition. The best part about this is, you will be helping to protect your body and mind from chronic illness while shedding body fat quickly and ensuring peak performance for work, your workouts, and your day as a whole. This is a zero starvation diet.
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____Step 1:____
Stick to the following...
~~Eat Meat & Vegetables, Nuts & Seeds, Some Fruit, Little Starch, and NO SUGAR~~
Before even talking about measuring your food, the first step is to start eating like this. Substitute the word "Meat" for "Protein," which could be chicken, turkey, fish, etc. Don't gorge on nuts because their proper place in your diet is in small amounts. Try to quit having processed foods and anything with added sugar.
____Step 2:____
Watch our videos and get informed about this life-changing, life-preserving, and life-saving diet and lifestyle.
NUTRITION CHAT 101
---- https://www.crossfitchateau.com/chateaunutrition
NUTRITION CHAT 201
---- https://www.crossfitchateau.com/chateaunutrition
____Step 3:____
Reach out to us and let's work together on how we can support you! We want to know who is in and who is motivated to rock with this! Be watching out for our next video too!
One new thing we want everyone to focus on and take on in Step 3 is truly understanding how this Zone Diet can really change your life and provide you with your body's ability for peak performance and peak health. Positive components of this Lifestyle are;
Body fat loss at the fastest rate possible
Think faster and perform better
Hormones are better regulated
Overactive inflammation in our body is regulated
#3 & #4 we will get into later on in more detail. These are very important pieces to our wellbeing and how susceptible we are to chronic illness down the road or even nearer than we think. Start researching all of the links we are posting with you and let's get serious about our health!
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We love you guys and we are truly amped up about this lifestyle focus, for ourselves, our parents, and our community as a whole. The food pyramid is upside down from what we learned as kids and it's time to make sure our minds don't keep guiding us back there.
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Reach out to us! Text us!
Tell us what you're up to and committed to!
Email: Support@crossfitchateau.com
Alex 4253275019
Keri 4254660148
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The Zone Diet Website
https://www.zonediet.com/the-zone-diet/
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May 2020
~~Chateau Nutrition Series - 201~~
5.24.20 Chateau Nutrition Chat 201
CrossFit Nutrition Prescription:
"Eat Meat & Vegetables, Nuts & Seeds, Some Fruit, Little Starch & NO SUGAR"
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In this video, we dig into the following...
- The Zone Diet / Whole Foods
-Our experience after 1 week of the Zone Diet Lifestyle
- Macronutrients, Calories & Basal Metabolic Rate
- Balanced Meals: 40% Carbs, 30% Protein, 30% Fat
- An Example Day of Alex & Keri's Healthy Balanced Zone Nutrition:
Check out this link for the layout of our daily nutrition
https://www.crossfitchateau.com/chateaunutrition
~Look into the Zone Diet & state making these changes RIGHT NOW!~
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This link below is for our Chateau Nutrition 101 Video that we posted a week ago! https://youtu.be/bNimOEGdhVQ
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The CrossFit Journal - Zone Diet Article
https://library.crossfit.com/free/pdf/cfjissue21_May04.pdf
The Zone Diet Website
https://www.zonediet.com/resources/body-fat-calculator/results/?weight=180&height=69&waist=33.5&wrist=6.5&activity=0.5
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Youtube Channel
https://youtu.be/Kcrb0Es0x8s
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A Day in the Life of Coach Alex during Week 1 of Zone -
~ Breakfast ~
3 Eggs
2oz Protein Powder
2/3 Cup Oatmeal
1/2 Cup Blueberries
1 Cup Strawberries
2/3 Cup Raspberries
2.5 tsp Almond Butter
Carbs: 79g - Protein: 54g - Fat 33g
Calories: 803
~ Lunch ~
5oz Chicken Breast
1 Apple
3 Cups Broccoli
15 Cashews
Carbs: 65g - Protein: 48g - Fat 16g
Calories: 536
~ Snack 1 ~
5 oz 99% Lean Turkey
3 Cups Cabbage & Carrot Cole Slaw
2 Cups Broccoli
1 Apple
18 Cashews
Carbs: 64g - Protein: 47g - Fat 17g
Calories: 562
~ Dinner ~
7.5oz Salmon
4 cup Cauliflower (cooked)
1/2 Cup Grapes
25 Black Olives
Carbs: 40g - Protein: 44g - Fat 17g
Calories: 488
~ Snack 2 ~
5oz Protein Powder
1 2/3 tsp Coconut Oil
3 Cup Strawberries
2/3 Cup Raspberries
1 Lime
Carbs: 61g - Protein: 58g - Fat 25g
Calories: 667
::TOTAL NUTRITION STATS::
Carbohydrates: 210g (40%)
Protein: 251g (30%)
Fat: 107g (30%)
Calories: 3056
A Day in the Life of Coach Keri during Week 1 of Zone
~ Breakfast ~
2 Eggs
2oz Protein Powder
2/3 cup Oatmeal
1/2 cup Blueberries
2/3 Cup Raspberries
2 tsp Peanut Butter
Carbs: 64g - Protein: 38g - Fat 23g
Calories: 605
~ Lunch ~
4oz Chicken Breast
1 Apple
2 Cups Broccoli
12 Cashews
Carbs: 52g - Protein: 37g - Fat 12g
Calories: 424
~ Snack 1 ~
1/2 Cup Cottage Cheese
2 Cups Strawberries
12 Peanuts
Carbs: 31g - Protein: 18g - Fat 9g
Calories: 259
~ Dinner ~
6oz Salmon
3 cup Cauliflower (cooked)
1/2 Cup Grapes
20 Black Olives
Carbs: 34g - Protein: 34g - Fat 14g
Calories: 397
~ Snack 2 ~
2oz Protein Powder
2/3 tsp Coconut Oil
1 Cup Strawberries
2/3 Cup Raspberries
Carbs: 27g - Protein: 19g - Fat 10g
Calories: 260
::TOTAL NUTRITION STATS::
Carbohydrates: 209g (40%)
Protein: 145g (30%)
Fat: 68g (30%)
Calories:1946
Nutrition
5.17.20
~~Chateau Nutrition Series - 101~~
-Example Day of Healthy Eating-
Breakfast
2 Eggs
2 Bacon Strips
1/3 cup Oatmeal
1/2 cup Blueberries
1 tbsp Protein Powder
Carbs: 43g - Protein: 44g - Fat 16g
Calories: 480
Snack 1
1 Apple
1 tbsp Almond Butter
Carbs: 22g - Protein: 3g - Fat 10g
Calories: 180
Lunch
4 oz Chicken Breast
3 cups Romaine Lettuce
1/2 cup Black Beans
1 cup Cucumber
1/2 Medium Tomato
2 tbsp Balsamic Vinaigrette
Carbs: 36g - Protein: 36g - Fat 7g
Calories: 350
Snack 2
1/3 cup Cashews
1 cup Chopped Carrots
Carbs: 20g - Protein: 6g - Fat 13g
Calories: 200
Dinner
6 oz Fish (Talapia)
1 tsp Coconut Oil
3.5 cups Cooked Broccoli
1.5 tbs Balsamic Vinaigrette
6 oz Strawberries
Carbs: 54g - Protein: 46g - Fat 12g
Calories: 480
::TOTAL NUTRITION STATS::
Carbohydrates: 175g (40%)
Protein: 135g (30%)
Fat: 58g (30%)
Calories:1690
