CrossFit Rockford

From Rob Wolf http://www.robbwolf.com/

This is the nice version of his Zone recomendation!

1-People do not know how to cook in general. Microwave meals and fast food seem to predominate. Sandwiches and other grab-n-go crap are the norm. Food quality matters. You need to learn how to cook. Acknowledge, accept, move on.

2-People are “too busy”. If you are “too busy to cook” you need to reevaluate your life. How much time do you spend watching TV? Be honest and realistic because if you legitimately do not have time to feed yourself correctly you are heading towards serious health problems.

3-People go absolutely fetal if they do not have their bread, rice, pasta and all the other garbage carbs. Inevitably the question arises “how do I cook this?” It is simply a cover for “I want my comfort food”. If you want results you need to alter what you are doing.

4-As day follows night, eating can only follow shopping. You cannot and likely should not eat out all the time. That means you need to stock your pantry and have the vittles on hand to cook nutritious, possibly even tasty meals. Hence the handy guide that follows. You CAN do this.

Fruits and Veggies
You should ALWAYS have the following in the freezer:
Broccoli, green beans, asparagus, blue berries.
You MUST have these on hand. You can easily throw together a meal with some meat or chicken and a half bag of these veggies. Remember the excuses above of not having enough time? Keep this stuff on hand and you will have no problems.

Fresh Meats
Grass fed meat. This is your first choice with all varieties of meat. Grass fed is better than organic. Free Range chicken, wild meat if available. Conventional cuts like London broil for beef and pork loin are good options if the organic and or grass fed options are not available. Stock up! People tend to make bad food choices when they run out. Don’t be on of “those” people.

Fish and shellfish
When you buy any type of salmon make sure it is WILD. “Fresh” does not mean wild.

Eggs
Omega-3 enriched only.

Store Interior
Coconut milk, any coconut is good coconut milk.

Olive Oils
Pacific Sun or one of the other top shelf brands will lighten your pocketbook a bunch but they are amazing. You get what you pay for with olive oils.

Tomato paste/sauce
Natural or organic only, no sugary sauces. You can pour this over any meat/veggie dish and LOVE it.

Spices- The more the better. If you do not know how to cook, learn. Google specific recipes, look for examples on youtube. If you MUST watch television then watch the food network.

Green tea-Any
Coffee-Black

seeds
nuts (raw, but not cashews or peanuts)
nut butters
organic fruit and vegetables
unsweetened coconut flakes
nut flours (almond, pecan, and chestnut)

Protein - Every Meal:
Chicken – 3-4oz
Beef – 3-4 oz
Fish – 3-4 oz
Eggs – 2-3 whole eggs

Now…I’m assuming you are pretty sharp but oddly enough a few things seem to slip by people…repeatedly. When I say “every meal” I in fact mean EVERY BLESSED MEAL. This is especially critical if you are trying to lose body fat. Another frequently confused point is the topic of “protein”. If you are fighting for survival in a 3rd world country then yes, beans and rice count as protein. At NorCal S&C it most assuredly DOES NOT. You need chicken, beef, fish, pork lamb, turkey…are you picking up what I’m putting down? If you think beans, nuts or Tofu count as protein

Vegetables - Every Meal:
Vegetables – all varieties…as much as you want, especially:
Broccoli
Spinach
Kale
Cabbage
Asparagus
Onions
Tomatoes

Newsflash-More vegetables exist than those listed above, you may eat those…unless they appear on the “no-no” list below.

Fat - Every meal:
Nuts: raw or LIGHTLY roasted and preferably unsalted – small handful
Almonds
Cashews
Pecans
Walnuts
NO PEANUTS

Avocado – _ of medium sized one
Olive Oil – use as salad dressing – 1-2 Tbs.

Newsflash 2- Fat does not make you fat. We recommend a moderate to low carb diet. It is healthy and effective. Ask questions, check blood lipids but for crying out loud, just do this stuff for a month! Do you see ANY processed food in this? Any sugar? Trans fats? No, no and no. It’s whole, natural foods and you will thrive on it.

Fruit – Occasionally, always with protein!

In order of preference:
all berries
melons
oranges
grapefruit
tangerines
apples

Eat what is in season and local.


Coffee – Espresso or Americano’s only – preferably black - no sugar or artificial sweeteners!

ABSOLUTELY NOT!

All flour products (bread/cake/cookies/scones/tortillas/pastries etc.)
All sugars
No Jamba juice! – too much sugar!
No Dairy (cheese/milk/butter/cottage cheese, etc)
No Mochas, No Latte, No Frappaccino’s
No Artificial Sweeteners
No potatoes, corn beans or other starchy vegetables
Now…similar to the admonition to “eat this at every meal” the “absolutely not” category means….don’t eat it! You have a month of introduction in which we will help you get your insulin levels normalized, clean up your digestive health and likely a whole slew of other considerations, all while losing fat and feeling better.