Crockpot Pork Roast

Place a pork roast cut (I used shoulder) of your choice in your crockpot. Pour 2 TB liquid smoke, 1/2 TB Red Hawaiian sea salt (regular sea salt will work as well), black pepper and 1-2 cups of water over the roast. Cook on high for 4-5 hours or low for 9-10. Once the meat starts to become tender, shred meat with a fork in large pieces to allow it to cook in the juice (about 3 hours into cooking).
3 oz pork roast (3 blocks protein)
2 cups mixed green salad (2 blocks carbs/ 2 blocks fat)
1 1/2 cups broccoli steamed (1 block carbs)
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Pita Crusted Pork Loin

I do realize that in the Zone sweet potatoes are not the greatest choice (although better than french fries right???). However, there are times I get REALLY sick of salad! Sweet potatoes are a much denser carb source and therefore should be eaten in less quantity.
3 oz pork loin (3 blocks protein)
1 1/2 cups green beans (1 blocks carbs)
1/2 sweet potato with drizzle of olive oil, salt and pepper (2 blocks carbs)
Handful of cashews (3-4 blocks fat)
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How Ya Feelin'?

The Zone (or paleo for that matter) are not a one size fits all nutrition plan. I think it is really important to do a "self check" every so often. Minor tweeks can make a big difference! So...that being said....how are you feeling? If you are low on energy, check your fat. If you are hungry all the time, check your blocks. If you are lethargic, check your carbs. As you get more familiar with your eating you need to make the changes necessary to get the most benefit from it. Post thoughts to comments.

Leftovers!!!

Tonight was a "baseball night" in my house, which means little time for dinner. I used some leftover steak and chicken pieces with broccoli, cauliflower and broccoli slaw and stir fried the whole thing. I added garlic, onion and salt and pepper. That is it! Sometimes simple is great!

New York Steak Salad

4 cups butterleaf and baby spinach (1 block carbs)
1 red bell pepper sliced and sauteed in garlic (1/2 block carbs)
1/4 cup kidney beans (1 block carbs)
3 oz New York steak sliced (3 blocks protein)
1/4 cup pecan pieces (1 block fat)
Olive oil/ balsamic dressing (2 blocks fat)
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Athlete Profile...Kelly Greco

One of the suggestions when I asked what bloggers wanted on the site was to have athlete profiles. These are athletes at CFSCC that have had real, marked and noticeable results with changing their nutrition. The first person that came to mind for me (and many others) is Kelly Greco. Kelly began Crossfitting less than a year ago, and did very well. However, when she began zoning she took off! Here are some of her stats:
Pull Ups- started with zero and now has 17 kipping;
Push Ups- started on knees and now has 40 chest to deck
Clean and Jerk- 105# (she does not weigh much more than that!)
Back Squat- 141#
Fran- Pre-zone 16:14- Post-zone 12:12
400 meter run- pre-zone 1:48 post-zone- 1:38
HSPU- 3
Multiple no feet rope climbs!!!
Kelly has come a long way, but her current goals are: muscle up, body weight clean and jerk, 10 HSPU, and a sub 10 min Fran. I think she will be checking off a few of those very soon!
Thanks for being such and inspiration to so many Kelly!

Summer Grillin'

3 oz tri-tip (3 blocks protein)
1 1/2 cups broccoli slaw with snow peas (1 block carbs)
2 cups spinach salad with apples, pecans, feta and raspberry vinaigrette (2 blocks carbs/ 2 blocks fat). Post thoughts to comments.

Paleo Breakfast

This was sent to me by Jon Varese of CFSCC. He attended the nutrition certification with Robb Wolf recently and has been experimenting with "Zone-Paleo" meals. Basically Zone-Paleo would entail eating Paleo type foods but still weighing and measuring your portions. This is an example of a 4 block breakfast.
4 eggs (4 blocks protein)
1 cup strawberries (1 block carbs)
1 yam (3 blocks carbs)
grassfed butter (2-3 blocks fat)
Thanks Jon for the great photo and let us know how you are feeling! Post thoughts to comments.

A Little Quiz...

One of subjects that we discussed at length with Robb Wolf was the effect of gluten on the body. Gluten contains celiac which can cause a variety of intolerances in the body. These can vary in severity, but all effect the immune system of the body. If you would like some more information regarding this please visit Robb Wolf's website (www.robbwolf.com). Ideally we should be gluten free, however, decreasing the amount of gluten in our diets is a great starting point.
Quiz: How many of the products pictured above contain gluten?
A: The bread
B: The bread and the pita
C: Steel cut oats
D: Soy Sauce
E: All of the above
Post your answers to comments.

Old Standby

Turkey Meatballs (3-4) (3 blocks protein)
1 1/2 cups green beans (1 block carbs)
2 cups mixed green salad (2 blocks carbs/ 3 blocks fat)
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