NUTRITION

Finely tuned, a good diet will: increase energy, sense of well being, mental acuity Improve physical performance decrease fat and pack on muscle nudge every important quantifiable marker for health in the right direction

 This recommendation is adequate to the task of preventing the scourges of diet-induced disease  more accurate and precise prescription is necessary to manage intake levels and optimize physical performance *Keep intake to levels that support exercise but not body fat

 Biochemist, family history heart disease Every time you eat macronutrients a hormonal response is generated which determines how much body fat you will store Hormones: Insulin: promotes fat storage Eicosanoids: “master switches”, control body functions including fat storage Sears found this balance can be achieved using food Balancing hormones: Helps prevent heart disease, cancer, arthritis, diabetes Help us reach optimal physical, psych, mental performance

tested on world class athletes, diabetics, individuals with heart disease and AIDS results showed that dietary technology is the most powerful means to help people achieve the Zone

Low-fat foods are often high in sugar You need to eat fat to lose fat Fat helps us feel full longer and aids in nutrient absorption High protein diets: promotes water loss vs. fat loss Cause the body to use muscle mass to convert protein into CHO for energy FAT is NOT the enemy There’s an increasing awareness that excess carbohydrates play a dominant role in chronic diseases

 The Zone Diet is not a “low-carb” diet (40%) The culprit in obesity and related diseases is no longer seen as dietary fat but excess consumption of carbohydrate—particularly refined or processed CHO stored as glycogen which feeds the brain. The brain can only access glycogen from the liver. Liver has limited capacity for storage. Excess CHO are converted to fat. Most Americans’ CHO consumption is 80-85%

rapid rise in blood sugar pancreas releases high levels of insulin to lower blood sugar Pancreas releases low level of insulin to deliver sugars to cells, brain, muscle to provide energy Consume a meal high in carbohydrates Consume ideal portion of CHO Once the muscles, liver and brain have got enough glucose there is only one place for the left over to go…. Result is weight gain, lack of energy, high cholesterol, diabetes….. FAT CELLS:

Elevated blood sugar = elevated insulin Insulin is a hormone that promotes fat storage High glycemic foods are typically starchy, sweet, or processed foods like bread, pasta, rice, potato, grains, and desserts Glycemic index is a measure of the entry rate of CHO into the bloodstream Low-glycemic foods have limited shelf life GLYCEMIC INDEX

 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 CHO = 1 block of CHO  1.5 grams of fat = 1 block of fat A certain amount of “blocks” per day is prescribed individually based on amount of lean mass and one’s activity level *Every meal, every snack, should contain equivalent blocks of protein, carbohydrate, and fat.

 A sample 4-block meal: 4 oz. chicken breast 1 artichoke 1 cup of steamed vegetables w/ 1 1/3 TBS olive oil 1 apple This meals contains 28 g of protein, 36 g of CHO and 12 g of fat. It is simpler, though, to think of it as 4 blocks of protein 4 blocks of carbohydrate 4 blocks of fat

Stay hydrated PREPARE

 The improved eating habits you acquire during the next 6 weeks should not end when the challenge does. Continue being aware of your diet and improving your nutrition to make changes that will last a LIFETIME. It won’t be, (and shouldn’t) be easy.