Crossfit South Yarra 9 Week Body Transformation. Nine Week Body. Transformation Manual

Transcription

1 ine Week Body Transformation Manual 1

2 ame: Age: Height: Start Date: Weight: Fat %: Girth: Shoulders: Mid Section: Hips: Blood Comp: Glucose: Cholesterol: Cindy Rounds: End Date: Weight: Fat %: Girth: Shoulders: Mid Section: Hips: Blood Comp: Glucose: Cholesterol: Cindy Rounds: 2

3 The Zone Barry Sears' Zone Diet is designed to maintain your insulin levels within steady limits - "in the zone" - by eating a careful balance of carbohydrate, protein and fat, at each meal and snack. The Zone Diet is not a high protein diet, rather an adequate protein diet, in which saturated fats are kept to a minimum. The Zone Diet recommends moderate quantities of low- fat protein (about 85g for women and about 115g per day for men). It is not a ketogenic diet as it contains enough carbohydrate to avoid the state of ketosis induced by other low- carb diets, like Dr Atkins' ew Diet Revolution. In addition, it strongly recommends fruit and vegetables, which makes it a healthy diet to follow in the longer term. Portion and serving sizes are restricted, with most daily menus containing between calories CrossFit Shopping List Good Foods - Low Glycemic Water Oatmeal Eggs Protein Powder Peanut Butter Tahini Olives Beef Cheese Salsa Black Beans idney Beans Ground Turkey Soy Sausage Chicken Turkey Sausage Salmon Turkey Canned Tuna Canned Chicken Soy Burgers Cottage Cheese Almonds Macadamia uts Avocado Tofu Tomato Lettuce Onion Mushroom Cucumber Blueberries Milk Broccoli Zucchini Apple Grape Plum Shrimp Mayonnaise Plain Yogurt Deli Meat Ham Soy Milk Spirulina Tempeh Egg Substitute Oil Peanuts Swordfish Tuna Steak Tomato Sauce Spinach Carrots Orange Pear Pineapple Brussel Sprouts Eggplant Sauerkraut Hot Dogs Chick Peas Lamb Pork Dill Pickles Soy Beans Asparagus Cantaloupe Strawberry Peach Bad Foods - High Glycemic Acorn Squash Baked Beans Beets Black Eyed Peas Butternut Squash Cooked Carrots Corn French Fries Hubbard Squash Lima Beans Parsnips Peas Pinto Beans Potato Refried Beans Sweet Potato Turnip Banana Cranberries Dates Figs Guava Mango Papaya Prunes Raisins Fruit Juice Vegetable Juice Bagel Biscuit Bread Crumbs Bread Steak Sauce Bulgar Sweet Relish Cereal Cornstarch Croissant Crouton Doughnut English Muffin Granola Grits Melba Toast Muffin oodles Instant Oatmeal Pancakes Popcorn Rice Rolls Taco Shell Tortillas Udon oodles Waffle BBQ Sauce etchup Cocktail Sauce Honey Jelly Sugar Maple Syrup Teriyaki Sauce Chocolate Corn Chips Ice Cream Potato Chips Pretzels Saltine Crackers Molasses 3

4 What is a Block? A block is a unit of measure used to simplify the process of making balanced meals. 7 grams of protein = 1 block of protein 9 grams of carbohydrate = 1 block of carbohydrate 1.5 grams of fat = 1 block of fat (This assumes that there is about 1.5 grams of fat in each block of protein, so the total amount of fat needed per 1 block meal is 3 grams.) When a meal is composed of equal blocks of protein, carbohydrate, and fat, it is 40% of its calories are from carbohydrate, 30% from protein and 30% from fat. Pages 4 and 5 list common foods in their macronutrient category (protein, carbohydrate, or fat), along with a conversion of measurements to blocks. This block chart is a convenient tool for making balanced meals. Simply choose 1 item from the protein list, 1 item from the carbohydrate list, and 1 item from the fat list to compose a 1-block meal. Or choose 2 items from each column to compose a 2-block meal, and so on. Here is a sample 4-block meal: 4 oz. chicken breast 1 artichoke of steamed vegetables w/ 24 crushed peanuts 1 sliced apple This meals contains 28 grams of protein, 36 grams of carbohydrate, and 12 grams of fat. It is simpler, though, to think of it as 4 blocks of protein, 4 blocks of carbohydrate, and 4 blocks of fat. Choose which body type best fits you to determine your block requirement. Breakfast Lunch Snack Dinner Snack Total Blocks Body Type Small female Medium female Large female Athletic, well muscled female Small male Medium male Large male X-Large male Hard gainer Large hard gainer Sample Day Block requirements for small ( 4-block ) male Athletic, well muscled male Breakfast Lunch Snack Dinner Snack Protein Carbohydrate Fat

5 Protein (cooked qty) cheese celery 2 cup soy milk chicken breast 1 oz feta cheese 1 1 /2 oz. cucumber 1 (9 ) tempeh 1 1 /2 oz. turkey breast 1 oz ricotta cheese 2 oz. lettuce, iceberg 1 head Fat ground turkey 1 1 /2 oz Favorable Carb (cooked) lettuce, romaine 6 cup almonds ~ 3 veal 1 oz oatmeal 1 /3 cup mushrooms 3 cup avocado 1 tbsp beef 1 oz artichoke 1 small onion M cup canola oil ground beef 1 oz asparagus 12 sprs peppers macadamia nuts ~ 1 Canadian bacon 1 oz green beans radishes 2 cup olives ~ 5 corned beef 1 oz beet greens salsa peanut butter tsp duck 1 oz black beans snow peas O cup peanuts ~ 6 ham bok choy 3 cups spinach 4 cup cashews ~ 3 lamb broccoli tomato peanut oil ground lamb brussels sprouts O cup apple olive oil pork cabbage 1 applesauce W cup tahini ground pork cauliflower apricots 3 small guacamole tbsp calamari chick peas blackberries vegetable oil catfish collard greens cantaloupe mayonnaise clams dill pickles 3 (3 ) cherries 7 mayo, light 1 tsp crabmeat eggplant 1 fruit cocktail sesame oil flounder/sole fava beans blueberries sunflower seeds tsp lobster kale grapes bacon bits 2 tsp salmon kidney beans grapefruit butter sardines leeks honeydew half and half 1 tbsp scallops lentils kiwi 1 cream, light tsp swordfish okra O cup lemon 1 cream cheese 1 tsp shrimp onion lime 1 sour cream 1 tsp tuna steak sauerkraut nectarine tartar sauce tsp canned tuna spaghetti squash orange lard protein powder spinach 1 peach 1 veg. shortening seitan swiss chard pear soy burgers patty tomato sauce pineapple soy sausage 2 links tomatoes O cup plum 1 spirulina (dry) oz. yellow squash raspberries M cup soy cheese zucchini 1 strawberries firm tofu soft tofu whole egg egg whites egg substitute cottage cheese 2 oz. 3 oz. 1 large 2 large Favorable Carb (raw) alfalfa sprouts 7 bean sprouts 3 cup broccoli 2 cup cabbage 2 cauliflower 2 cup tangerine 1 watermelon Combo Items (qty) milk yogurt (plain) soybeans *ote: combo items contain 1 block of protein, and 1 block of carbohydrate 5

6 Block Chart for Unfavorable Carbohydrates Vegetables Acorn squash W cup Baked beans V cup Beets Black-eyed peas Butternut squash Cooked carrots Corn French fries 5 Hubbard squash M cup Lima beans Parsnips L (9 ) Peas Pinto beans Potato, boiled Potato, mashed P cup Refried beans Sweet potato, baked L (5 ) Sweet potato, mashed P cup Turnip O cup Fruit Banana L (9 ) Cranberries Cranberry sauce 4 tsp Dates 2 Figs O Guava umquat 3 Mango Papaya M cup Prunes 2 Raisins 1 tbsp Fruit Juice Apple juice Cranberry juice Fruit punch Grape juice Grapefruit juice Lemon juice Orange juice Pineapple juice Tomato juice Grains and Breads Bagel Barley Biscuit Baked potato Bread crumbs Bread W cup W cup O cup 1 tbsp oz. slice Breadstick 1 Buckwheat Bulgur wheat Cereal Corn bread Cornstarch Croissant Crouton Donut English muffin Flour Granola Grits Melba toast Muffins oodles Instant oatmeal Pasta, cooked Pasta, high protein oz. oz. oz. 1 square 4 tsp oz. 1 tsp oz. oz. pkt Pancake (4 ) Pita bread Popcorn 2 cups Rice 3 tbsp Rice cake 1 Roll (hamburger, hot dog) Roll (dinner) Taco shell 1 Tortilla (corn) 1 (6 ) Tortilla (flour) (6 ) Udon noodles Waffle Condiments BBQ sauce Catsup Cocktail sauce Honey Jelly/jam Plum sauce Molasses Pickle (bread & butter) Relish (sweet) Steak sauce Brown sugar Granulated sugar Confectioners sugar Maple syrup Teriyaki sauce Alcohol Beer Liquor Wine Snacks Chocolate bar Corn chips Graham crackers Ice cream Potato chips Pretzels Tortilla chips 3 tbsp 2 tbsp 2 tbsp 2 tbsp tbsp 2 tsp 1 1/2 tbsp 2 tsp 6 slices 4 tsp 2 tbsp 1 tsp 2 tsp 1 tbsp 2 tsp 1 tbsp 8 oz. 4 oz. oz. oz. 1 oz. oz. Saltine crackers 4 *ote: When building meals with unfavorable carbohydrates quantity becomes critical. 6

7 Breakfast Lunch 2 Block Menus Dinner Breakfast Quesadilla 1 corn tortilla black beans 1 egg (scrambled or fried) cheese 1 Tbs avocado Breakfast Sandwich pita bread 1 egg (scrambled or fried) cheese Served with 2 macadamia nuts Fruit Salad cottage cheese mixed with cantaloupe strawberries grapes Sprinkled with slivered almonds Smoothie Blend together: milk 1 Tbs protein powder frozen strawberries Small scoop of cashews Oatmeal cooked oatmeal (slightly watery) grapes cottage cheese 1 tsp walnuts Spice with vanilla extract and cinnamon Add 1 Tbs protein powder Easy Breakfast cantaloupe cottage cheese 6 almonds Steak and Eggs grilled steak 1 egg over easy 1 slice toast with M tsp butter Tuna Sandwich Mix: 2 oz. canned tuna 2 tsp light mayo Serve on 1 slice bread Tacos 1 corn tortilla 3 oz. seasoned ground meat tomato, cubed onion, chopped Lettuce, chopped Served with Tabasco to taste ~6 chopped olives Deli Sandwich 1 slice bread 3 oz. sliced deli meat 2 Tbs avocado Quesadilla 1 corn tortilla 2 oz. cheese 2 Tbs guacamole Jalapenos, sliced Topped with salsa Grilled Chicken Salad 2 oz. grilled chicken Served over: 2 cup lettuce tomato, diced cucumber, diced green pepper black beans ~1 Tbs salad dressing of choice Easy Lunch 3 oz. deli meat 1 apple 2 macadamia nuts Ground Beef or Turkey Burger 3 oz. ground meat, grilled bun pickles/mustard/lettuce 2 Tbs avocado Fresh Fish Grill: 3 oz. fresh fish (salmon, tuna, halibut, etc.) 1 zucchini in herbs Serve with: 1 large salad ~1Tbs salad dressing of choice Beef Stew M tsp olive oil onion, chopped green pepper, chopped ~4 oz. (raw weight) beef, cubed chopped zucchini mushrooms tomato sauce Seasoned with garlic, Worcestershire sauce, salt and pepper Chili (serves 3) onion 1 green pepper, chopped in garlic, cumin, chili powder, and crushed red peppers tomato, chopped black beans kidney beans ~ 30 olives, chopped Add fresh cilantro to taste Turkey and Greens 2 oz. roasted turkey breast Chop and steam: kale garlic and crushed red peppers in M tsp olive oil,, Add steamed kale and mix. 1 peach, sliced, for dessert Easy Chicken Dinner 2 oz. baked chicken breast 1 orange 2 macadamia nuts 7

8 Breakfast Lunch 3 Block Menus Dinner Breakfast Quesadilla 1 corn tortilla black beans onions, chopped 1 green pepper, chopped 2 eggs (scrambled or fried) cheese 3 Tbs avocado Breakfast Sandwich pita bread 1 egg (scrambled or fried) cheese sliced ham Serve with apple and 3 macadamia nuts Fruit Salad O cup cottage cheese cantaloupe, cubed strawberries grapes Sprinkle with slivered almonds Smoothie Blend together: milk 2 Tbs protein powder frozen strawberries frozen blueberries 1 scoop cashews Oatmeal M cup cooked oatmeal (slightly watery) grapes cottage cheese 1 tsp walnuts, chopped Spice with vanilla extract and cinnamon Add 1 Tbs protein powder Easy Breakfast O cantaloupe, cubed O cup cottage cheese 9 almonds Steak and Eggs 2 oz. grilled steak 1 egg over easy 1 slice toast w/ 1 tsp butter cantaloupe, cubed Tuna Sandwich 3 oz. canned tuna 3 tsp light mayo 1 slice bread Serve with: apple Tacos 2 corn tortillas 3 oz. seasoned ground meat grated cheese tomato, cubed onion, chopped Lettuce, chopped Serve with Tabasco to taste ~ 9 olives, chopped Deli Sandwich 1 slice bread 3 oz. sliced deli meat cheese 3 Tbs avocado Serve with apple Quesadilla 1 corn tortilla 3 oz. cheddar and jack cheese 3 Tbs guacamole Jalapenos, sliced, to taste Top with salsa Serve with 1 orange Grilled Chicken Salad 3 oz. chicken, grilled 2 cups lettuce tomato, chopped cucumber, chopped green pepper, chopped black beans kidney beans ~1 Tbs salad dressing of choice Easy Lunch 3 oz. deli meat sliced cheese 1 apple 3 macadamia nuts Fresh Fish 4 oz. fresh fish, grilled Saute 1 zucchini in herbs 1 Large salad with 1 Tbs salad dressing of choice fresh strawberries for dessert Chili (serves 3) onion, chopped 1 green pepper, chopped, with garlic, cumin, chili powder, and crushed red peppers 9 oz. ground beef or turkey until browned tomato sauce O cup black beans O cup kidney beans ~30 olives, chopped Add fresh cilantro to taste Serve each helping with cheese, grated Turkey and Greens 3 oz. turkey breast, roasted Chop and steam: 2 kale Saute garlic and crushed red peppers in 1 tsp olive oil, Add the steamed kale and mix. 1 peach, sliced, for dessert Easy Dinner 3 oz. chiken breast, baked 1 orange 3 macadamia nuts Beef Stew 1 tsp olive oil onion, chopped green pepper, chopped ~6 oz. (raw weight) beef, cubed chopped zucchini mushrooms tomato sauce Season with garlic, Worcestershire sauce, salt and pepper 8

9 Breakfast Lunch 4 Block Menus Dinner Breakfast Quesadilla 1 corn tortilla black beans onions, chopped 1 green pepper, chopped 2 eggs (scrambled or fried) 2 oz. cheese 4 Tbs avocado Breakfast Sandwich pita bread 2 eggs (scrambled or fried) cheese sliced ham Serve with 1 apple Fruit Salad cottage cheese cantaloupe, cubed strawberries grapes Sprinkled with slivered almonds Smoothie Blend together: 2 cups milk 2 Tbs protein powder frozen strawberries frozen blueberries Large scoop cashews Oatmeal cooked oatmeal (slightly watery) grapes O cup cottage cheese 2 tsp walnuts Spice with vanilla extract and cinnamon Add 1 Tbs protein powder Easy Breakfast 1 cantaloupe cottage cheese 12 almonds Steak and Eggs 3 oz. steak, grilled 1 egg, over easy 1 slice bread with 1 butter cantaloupe Tuna Sandwich 4 oz. canned tuna 4 tsp light mayo 1 slice bread Serve with 1 apple Deli Sandwich 2 slices of bread 4 oz. sliced deli meat cheese 4 Tbs avocado Quesadilla 1 corn tortilla 4 oz. cheese 4 Tbs guacamole Jalapenos, sliced Top with salsa Serve with 1 oranges Tacos 2 corn tortillas 4 oz. seasoned ground meat cheese, grated tomato, cubed onion, chopped Lettuce, chopped Serve with Tabasco to taste ~20 olives chopped apple Grilled Chicken Salad 4 oz. chicken, grilled 2 cups lettuce tomato, chopped cucumber, chopped green pepper, chopped black beans kidney beans ~2 Tbs salad dressing of choice Easy Lunch 4 oz. deli meat cheese Serve with: 1 apple 1 grapefruit 4 macadamia nuts Fresh Fish 6 oz. fresh fish, grilled 1 zucchini in herbs 1 Large salad with 2 Tbs salad dressing of choice 2 cups fresh strawberries Beef Stew 1 olive oil onion, chopped green pepper, chopped ~8 oz. (raw weight) beef, cubed zucchini, chopped mushrooms, chopped tomato sauce Season with garlic, Worcestershire sauce, salt and pepper Serve with fresh strawberries Chili (serves 3) M cup onion, chopped 2 green peppers, chopped, in garlic, cumin, chili powder, and crushed red peppers 18 oz. ground meat until browned 2 cups tomato sauce black beans kidney beans ~40 chopped olives Fresh cilantro to taste Turkey and Greens 4 oz. turkey breast, roasted 2 kale, chopped and steamed Saute garlic and crushed red peppers in 1 olive oil, Add kale and mix. 2 peaches, sliced, for dessert Easy Dinner 4 oz. chicken breast, baked 2 oranges 4 macadamia nuts 9

10 Breakfast Lunch 5 Block Menus Dinner Breakfast Quesadilla 2 corn tortillas black beans onions, chopped 1 green pepper, chopped 3 eggs (scrambled or fried) 2 oz. cheese 5 Tbs avocado Breakfast Sandwich pita bread 2 eggs (scrambled or fried) 2 oz. cheese ham, sliced Serve with 1 apple Fruit Salad cottage cheese cantaloupe, cubed strawberries grapes Sprinkle with slivered almonds Smoothie Blend together: 2 cups milk 3 Tbs protein powder 2 cups frozen strawberries frozen blueberries Extra large scoop cashews Oatmeal cooked oatmeal (slightly watery) grapes cottage cheese 2 tsp walnuts Spice with vanilla extract and cinnamon 1 Tbs protein powder Easy Breakfast 1 cantaloupe cottage cheese ~ 15 almonds Steak and Eggs 3 oz. steak, grilled 2 eggs, over easy 1 slice bread with 1 M tsp butter 1 apple Tuna Sandwich 5 oz. tuna, canned 5 tsp light mayo 1 slice bread Serve with 1 apple Deli Sandwich 2 slices bread 4 oz. deli meat 2 oz. cheese 5 Tbs avocado apple Quesadilla 2 corn tortillas 5 oz. cheese 5 Tbs guacamole Jalapenos, sliced, to taste Serve with 1 orange Tacos 2 corn tortillas 6 oz. seasoned ground meat cheese, grated tomato, cubed onion, chopped Lettuce, chopped Serve with Tabasco to taste ~20 olives, chopped 1 apple Grilled Chicken Salad 5 oz. chicken, grilled 2 cups lettuce tomato, chopped cucumber, chopped green pepper, chopped black beans kidney beans 2 Tbs salad dressing of choice Easy Lunch 4 oz. deli meat 2 oz. cheese Serve with: 2 apples 5 macadamia nuts Fresh Fish 7 oz. fresh fish 1 zucchini in herbs Serve with 1 large salad with 2 Tbs salad dressing of choice black beans 2 cups fresh strawberries for dessert Beef Stew 1 M tsp olive oil onion, chopped green pepper, chopped ~10 oz. (raw weight) beef, cubed zucchini, chopped mushrooms, chopped tomato sauce Season with garlic, Worcestershire sauce, salt and pepper Serve with 2 cups fresh strawberries Chili (serves 3) onion, chopped 2 green peppers in garlic, cumin, chili powder and crushed red peppers 22 oz. ground meat, browned 2 s tomato sauce black beans kidney beans ~50 olives, chopped Add fresh cilantro to taste Turkey and Greens 5 oz. turkey breast, roasted 2 kale, chopped and steamed Saute garlic and crushed red peppers in 1 M tsp olive oil, Add steamed kale and mix. Serve with 3 peaches, sliced Easy Dinner 5 oz. chicken breast, baked 2 oranges 5 macadamia nuts 10

11 1 Block Snacks 1 hard-boiled egg orange Sprinkled w/ peanuts plain yogurt Sprinkled w/ pecans cheese apple 1 macadamia nut canned chicken or tuna 1 peach tsp peanut butter deli-style ham or turkey 1 carrot 5 olives mozzarella string cheese grapes 1 Tbs avocado jack cheese 1 Tbs guacamole 1 tomato hummus tomato feta cheese strawberries cottage cheese 1 macadamia nut 1 poached egg slice bread tsp peanut butter cottage cheese carrot 3 celery stalks 5 olives 3 oz. marinated and baked tofu apple tsp peanut butter tuna 1 large tossed salad 1 tsp salad dressing of choice 1 hard boiled egg 1 large spinach salad 1 tsp oil and vinegar dressing grilled turkey breast blueberries 3 cashews Blend: water 1 Tbs protein powder grapes canola oil Blend: water 1 Tbs spirulina frozen berries 3 cashews cheddar cheese melted over apple Sprinkled w/ walnuts cottage cheese pineapple 6 peanuts sardines nectarine 5 olives feta cheese diced tomato 5 olives salmon 12 asparagus spears olive oil shrimp 2 cups broccoli 6 peanuts Canadian bacon 1 plum 1 macadamia nut deli-style turkey 1 tangerine 1 Tbs avocado cottage cheese sliced tomato olive oil scallops 1 sliced cucumber tsp tartar sauce lamb chick peas sesame butter 11

12 Paleo Diet Even though there are many variations on the Paleo theme, at a high level all Paleo diets agree on a few key principles: only eat foods that can be picked or hunted in nature, avoid foods that cannot be eaten raw, and prefer meat products from animals fed their natural food. In practice, this translates into the following: Avoid sugar, high fructose corn syrup, and refined seed and vegetable oils as these are not available in nature, and only become available after heavy industrial processing. Avoid grains (particularly wheat), legumes (particularly soy), and starchy tubers (such as potatoes) as these foods cannot be eaten raw. Prefer grass- fed and grass- finished beef over grain- fed beef. Prefer pasture- raised poultry over conventionally raised poultry. atural fats like butter, coconut oil, lard, and tallow are generally considered neutral but superior to refined seed and vegetable oils. Different variations of Paleo diets have differing philosophies on topics like saturated fat and dairy products. Each individual is recommended to study the respective dietary guidelines and see which one works best for him or her. ote that Paleo diets do not prescribe that all foods be eaten raw. Foods that cannot be eaten raw should be avoided, but remaining foods may be eaten either cooked or raw. 12

13 from the book guide to: paleo foods Eat whole foods. Avoid foods that are modern, processed, and refined. Eat as close to nature as possible, and avoid foods that cause stress for the body (blood sugar, digestion, etc.). Eat nutrient-dense foods to maintain energy levels. Enjoy your food, and hold positive thoughts while you consume it. meat, seafood & eggs vegetables ICLUDIG BUT OT LIMITED TO: ICLUDIG BUT OT LIMITED TO: Beef Bison Boar Buffalo Chicken Duck Eggs Game meats Goat Goose fats & oils Avocado oil Bacon fat/lard Butter Coconut milk Coconut oil nuts & seeds Almonds Brazil nuts Chestnuts Hazelnuts liquids Lamb Mutton Ostrich Pork Quail Rabbit Squab Turkey Veal Venison Catfish Carp Clams Grouper Halibut Herring Lobster Mackerel Mahi mahi Mussels Oysters Salmon Duck fat Ghee Macadamia oil Olive oil: CP Palm oil Macadamia Pecans Pine nuts Pistachios* Sardines Scallops Shrimp Prawns Snails Snapper Swordfish Trout Tuna Schmaltz Sesame oil: CP Suet Tallow Walnut oil Pumpkin seeds Sesame seeds Sunflower seeds Walnuts Artichokes* Asparagus* Arugula Bamboo shoots Beets* Bok choy Broccoli* Brussels sprouts* Cabbage* Carrots Cassava Cauliflower* Celery^ Chard Collard greens^ Cucumbers Daikon Dandelion greens* Eggplant* Endive Fennel* Garlic* Green beans Green onions* Jicama* ale^ ohlrabi Leeks* ICLUDIG BUT OT LIMITED TO Apples*^ Apricots* Avocados* Bananas Blackberries* Blueberries^ Cherries* Cranberries Figs* Grapefruit Grapes^ Guavas iwis Lemons Limes Lychees* Mangoes* Melons Lettuce^ Lotus roots Mushrooms* Mustard greens* Okra* Onions* Parsley Parsnips Peppers*^ Purslane Radicchio Radishes Rapini Rutabagas Seaweed ectarines*^ Oranges Papayas Passionfruit Peaches*^ Pears* Persimmons* Pineapples Plantains Shallots* Snap peas Spinach^ Squash Sugar snaps Sunchokes* Sweet potatoes Taro Tomatillos Tomatoes Turnip greens Turnips Watercress Yams Yuccas fruits Plums* Pomegranates Raspberries Rhubarb Star fruit Strawberries^ Tangerines Watermelon* Almond Milk, fresh Coconut Milk Coconut water superfoods GRASS-FED DAIRY: butter, ghee, ORGA MEATS: Liver, kidneys, heart, etc. SEA VEGETABLES: Dulse, kelp, seaweed Herbs & spices OTES CP = cold-pressed Bold = nightshades Italics = goitrogenic Herbal tea Mineral water Water BOE BROTH: Homemade, not canned or boxed FERMETED FOODS: Sauerkraut, carrots, beets, high-quality yogurt, kefir, kombucha * = FODMAPs (p. 115) ^ = buy organic ICLUDIG BUT OT LIMITED TO Anise Annatto Basil Bay leaf Caraway Cardamom Carob Cayenne pepper Celery seed Chervil Chicory* Chili pepper Chipotle powder Chives Cilantro Cinnamon Clove Coriander Cumin Curry Dill Fennel* Fenugreek Galangal Garlic Ginger Horseradish* Juniper berry affir lime leaves Lavender Lemongrass Lemon verbena Licorice Mace Marjoram Mint herbs & spices Mustard Oregano Paprika Parsley Pepper, black Peppermint Rosemary Saffron Spearmint Star anise Tarragon Thyme Turmeric Vanilla Wasabi* Za atar bites.com 13

14 Meals: +3 Zone + Paleo +2 Zone +1 Paleo 0 Paleo With Dairy - 2 Cheat Meal Score Sheet Extras: +1 2 Litres Of Water (Per Day) +1 5 Meals A Day +1 o More Than 5 Hours Between Meals - 1 More than 5 Blocks in a Meal Deductions: - 1 Per Alcoholic Drink (Max 5 Points) - 1 o Post WOD Meal - 1 o Fish Oil Movement: Or More WOD s A Week* WOD s A Week* 0 3 WOD s A Week* - 10 Fewer Than 3 WOD s* +3 For Any Pilates Or Yoga On Top Of WOD s *Any other form of exercises done for longer than 30 minutes or heavy weight training Bonus: +1 8 Hours Of Sleep +1 Half Carb Blocks In Veggies 14