It is very interesting to see the weight spikes on this fitday graph.  The spikes directly correlate with visits from the Carb monster (weddings, restaurants, etc).  I am amazed at how much water bloating/inflammation is generated from eating grains and dairy.  Notice how quickly my body responds to eating pure Paleo / Zone Diet once I kick the carb monster out of the house again.  On the upside, tt looks like I am tracking pretty well with my goal of weighting 165 lbs by January 1st!

The picture of my weight loss progress graph was generated out of fitday.

By the way, I found a really great way to cut the graph out of fitday and post it to the website.  I will write an article, and add it to the automotivator series, that will walk you through the process very soon.

Why would I break my regiment and willing purchase something off the list.  Because it’s chocolate.  It is very good chocolate.  It is Sublime Chocolate.

Sublime Chocolate is not your average chocolate shop.  There are no high-school students making batches of chocolate from a pre-packaged mixes or stocking the shelves with shipped in factory produced chocolate.  The chocolate at Sublime is hand-made in the shop from all-natural, no preservative ingredients.  If you ask nicely and the store is not busy Troy (Owner, chef, and everything else) may even walk you through the Chocolate making process.  An understanding of the process should add a new level of appreciation for the artistry and skill it takes to make the beautiful tasty truffles sold in the store.

Truffles, yum, the chocolates created by Troy are the most unique flavors I have seen.  My two current favorite truffles are a caramel coated in dark chocolate and sprinkled with sea salt followed closely by a dark chocolate shell filled with curry and coconut.  He also has the standard truffles that you can find at the chains (Godiva, Schakolade, Rocky Mountain Chocolate Factory) but if you stop by Sublime you must try one or two out of the ordinary truffles if for no other reason than to get out of the rut you are in!  I’ll post a menu of what he is currently carrying in this section later.

Mom will be in town this Saturday and I have a feeling she will be visiting Sublime Chocolates this weekend so expect a carb monster posting on Monday.  I heard through the grapevine that Troy has recently come out with a pecan pie truffle that is out of this world.  I may have a new favorite in a few days…..

1. Find a domain name.
   • You want to go with a .com if at all possible.  I usually buy the .net, .info, and .org if I have enough money sitting around.
   • Use http://instantdomainsearch.com/ all you have to do is start typing and it will check .com, .net, and .org for you.  Once you have found a site that is available go to step 2.
2. Buy your domain names.
   • I buy my domain names from 1and1.com, right now they are giving .biz domain names away for free for the next 6 days.  So hurry up and figure out your .com so that we can lock in the .biz as well.   Click here to go to 1&1.
3. Purchase a website hosting plan.
   • I use powweb and right now it’s running a really great deal.  For the next 11 days it’s $46.56 for one year of service.  Click here to go to powweb. If you need help going through the purchasing process just call one and one customer service – they are great.
4. Set it up.
   • Once you’ve done all of the above; call or send me the logins to 1&1 and Powweb.  I will setup your domains and get a shell website going.  While I am doing that you move to step 5.
5. Find a WordPress theme.
   • Pick out a few different themes and send them to me in an email.  I’ll show you how to change them out and see what they look like with your content.
   • Look at the themes at the WordPress site.   I like the Most Popular options the best, they are usually up to date and will serve our purposes.  We aren’t trying to get rich here we are trying to setup accountability.
6. Add some content.
   • I’ll teach you how to upload your recordings and pictures as well as write articles/postings to the site in a later posting.

I have managed to lose another 1 lb!!

I know that doesn’t sound like a large amount of weight loss but after the last two weeks any progress is better than no progress.

The week long business trip followed by a trip from Allen to Austin to visit family almost killed the eating plan a week or so ago.  I cleaned up my diet and started eating Zone Paleo style during the work days but we had more family show up this weekend for an awesome wedding celebration of a family friend.

I told myself I would be good, but once I arrived at the reception willpower fled the scene and the Carb Monster reared his ugly head.  Needless to say, I really enjoyed the pastry encrusted Brie, Crab Cakes, Chocolate fountain and cheesecake mixer………then we ate dinner.  ARGGHH (that’s my monster sound) The risotto was to die for and the Roast was out of this world.  I didn’t think caterers could put such wonderfully tasting meals together for that many people but then again I am more accustomed to lower priced caterers.

Successes:

• I managed to stay away from the mashed potatoes.
• I filled my plate with the correct portion of meat.
• The rest of my plate was completely covered by asparagus and salad. (other than that spoonful of risotto..)
• I did not drink any alcohol (which is hard to do with three fully stocked open bars.)
• Managed to release a little fat for 1 lb of weight loss.

Failures:

• Gave in to the Carb Monster.
• Ate a ton of chocolate from the chocolate fountain (I did cover fruit with the chocolate though )
• Ate too much cheese – stomach ache.
• Enjoyed the cake and cheesecake a little too much.

I am back on the wagon again this morning.  I started the day off with my usual egg white omelet, salsa, fish oil, and fruit.  Let’s see if I can manage to stay the course for a couple more weeks, Thanksgiving is coming soon and I have a feeling the Carb Monster will want to come out and play that day.

Off for my Zone Paleo snack of 1 oz chicken, 1/2 an apple, and a yummy macadamia nut.  Ciao for now.

A diet was found murdered this morning on a bathroom scale.  Witnesses say the diet was killed through a complicated yet common method.  The murderer used excessive eating at restaurants coupled with chocolate and bread.  Apparently, the killer tutored the diet for 8 days before the diet succumbed and failed.  The murder appears to be premeditated as the killer did not have an eating plan prior to his business/vacation trip.

The killer is described as a white male, approximately six feet tall with brown hair and green eyes.  He weighed 189 lbs prior to the murder but now weighs 195 lbs.  His pants are tighter today, October 14th, 2008, than they were on October 5th, 2008.  He is currently armed with a Paleo / Zone correct snack and lunch but do not underestimate him he may relapse and kill another diet at any moment.  If you see this man, please report him to the nearest wife.

,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,.....................................................................
,,,,,,,,,,,,,,,,,,,,,....................... .   ...............................................,.
:.:::::,,,,,,,,,,,,,,,,,,,,,,,..,,...............        ... .............................................,.
:.:::::,,,,,,,,,,,,,,,,,,,,,.,,..,,...........   :ii3#@@@&;:   ...........................................,
:.:::::,,,,,,,,,,,,,,,,,,,,,,,....,.........  :&@@@@@@@@@@@3;,.  .........................................,
:.::::,,,,,,,,,,,,,,,,,,,,,,,,,.,.,........ ,M@@@@@@@##@@@@@@@Ar .........................................,
:.:::::,,,,,,,,,,,,,,,,,,,,,,,,.,.,....... ;@@@@M&XGAsrS;;iG@@@@s ........................................,
:.:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,., ;@@Gissr,:;;;:.:;,;@@@@  .......................................,
:.:::,,,,,,,,,,,,,,,,,,,,,,,,.,,,,,,.,,,.:@@3;;;;:.  ,...:::,;#@@  .......................................,
:.:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, A@@9isr;;;:,.,,,,,,:,2@B  .......................................,
:.::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, &@@3ii59AA99X39XXir:,S@#  .......................................,
:.:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,. X@@i&@@@@@@MrX@@@@MAs;@@  .......................................,
:.::::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,. :@&sG###BhA5.;2A#@#BS:@@  ,......................................,
:.:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, .@hr::;:,;ir,:,..,:,,,Br .,......................................,
:.:::,:,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,:, ,#hir;,,;22S;;;r:..,:;3: .,,,,...................................,
:.:::,,,,,,,,,,,,,,,,,,,,,,,,,,,,:,:::::.:MhXX2SXh#@@@@@222isrri;..,,,,,..................................,
:.::::,,,,,,,,,,,,,,,,,,,,,,::::::::::::,.2AGBH&G39AAH9iriX9Ahii,.,,,,,,..................................,
:.::::,,,,,,,,,,,,,,,,,::::::::::::::::::,:5A&3Sh@@HG39B@#hiX3i:.,,,,,,,,.................................,
:.:::::,,,:,,,,,,,,,::::::::::::::::::::;;riAhXsrSA9XXX33srrr5r .,,,,,,,,,,...............................,.
:.:::::,:,,,,,,,:::::::::::::::::::::::;rs55hH&2srsSS2is;;ri2X,.,,,,,,,,,,,...............................,.
:.::::::,,,,,:::::::::::::::::::::::::;;s525SHMB9ir;::,:;r2AH: ,,,,,,,,,,,,,..............................,.
:.::::::::::::::::::::::::::::::::::::;ri25XM&#@@#BAhGhhAB@#&@, ,,,,,,,,,,,,,............................,,.
:.:::::::::::::::::::::::::::::::::::;rriiX@@hH#@@@@@@@@@@Bh2@@    ..,,,,,,,,,,,,.........................,.
:.:::::::::::::::::::::::::::::::::::::rXA@@@H&HBMM###MH&Gh22@@@B5;,    ...,,,,,,,.......................,,.
:.:::::::::::::::::::::::::::::,,..,;X#@@@@@@@G&AHAAAh3hh32SB@@@@@@@@#3r,    ...,,,,,....................,,.
:,:::::::::::::::::::::::::,..,:r3#@@@@@@@@@@@MGh&AAAAhhX5i2@@@@@@@@@@@@@@#2:   ..,,,,...................,,.
:,:::::::::::::::::::::::,.:2#@@@@@@@@@@@@@@@@#AGG&&A&hXSSSX@@@@@@@@@@@@@@@@@@3,  ..,,,,,...............,,,.
:,:::::::::::::::::::::,.s@@@@@@@@@@@@@@@@@@@@@AA9XhGhXisr;A@@@@@@@@@@@@@@@@@@@@M, .,,,,,,,,...........,,,,.
:,::::::::::::::::::::,;@@@@@@@@@@@@@@@@@@@@@@@hiirsiir:,.S@@@@@@@@@@@@@@@@@@@@@@@5  .,,,,,,,,,,,,,,,,,,,,,.
:,::::::::::::::;;:;;,5@@@@@@@@@@@@@@@@@@@@@@@@@r..:;;:,.i@@@@@@@@@@@@@@@@@@@@@@@@@A .,,,,,,,,...,,,,,,,,,,.
:,;:::::;:::;:;;;;;;,r@@@@@@@@@@@@@@@@@@@@@@@@@@@A;..,,:&@@@@@@@@@@@@@@@@@@@@@@@@@@@S .,,,,,,,,,,,,,,,,,,,,.
:,;;:::::;;;;;;;;;;:,@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@; :@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@; .,,,,,,,,,,,,,,,,,,,.
;,;;;;;;;;:;;;;;;;;,H@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@. ,,,,,,,,,,,,,,,,,,,.
;,;;;;;;;;;;;;;;;;:r@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@  ,,,,,,,,,,,,,,,,,,.
;,;;;;;;;;;;;;;;;;,@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@;A@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@A .,,,,,,,,,,,,,,,,:.
;,;;;;;;;;;;;;;;;:s@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@A#@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@; ,,,,,,,,,,,,,,,,:.
;,;;;;;;;;;;;;;;;,M@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@ .,,,,,,,,,,,,,,,:.
;:;;;;;;;;;;;;;;:;@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@9 ,,,,,,,,,,,,,,,:.
;:;;;;;;;;;;;;;;,h@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@: ,,,,,:,,,,,,,::,
;:r;;;;;;;;;;;;;:@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@ .,,:::,:::,::::,
;:rrrr;;rrrrrrr:s@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@r ::::::::::::::,
;:;;;;;;;;;;;;;:3@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@@M:.,,,,,,,,,,,,,.

Photo taken from an ASCII restaurant survellance camera.

Quick food log as well:

Lunch yesterday:

• 4 hard boiled egg whites
• .5 lb of zucchini and yellow squash
• 3 figs
• 8 or 9 raspberries
• 3 macadamia nuts

Dinner last night:

• 4 large scallops
• 2 to 3 x amount of zucchini, yellow squash, carrots (covered in butter so I didn’t add butter)

Snack last night

• 2 hard boiled egg whites
• 10 or so raspberries
• 3 figs
• 1 macadamia nut

Breakfast

• 4 Hard boiled egg whites
• 4 or 5 figs
• Rest of the raspberries
• 3 macadamia nuts

Lunch – blew the eating plan

• 10 fried shrimp
• 1 cup of potato salad
• 1 cup of cole slaw
• 2 hush puppies
• Cocktail sauce

Dinner

• 7 Large steamed Gulf Shrimp
• 4 cups of spinach
• 3 Macadamia nuts
• 4 stawberries
• .5 cup of blueberries
• 2 – 77% dark chocolate baking chips

Snack

• 2 – 77% dark chocolate baking chips
• 1 macadamia nut
• No protein in the hotel room

The list was originally pulled from the book Top 100 Zone Foods: The Zone Food Science Ranking System, by Dr. Barry Sears.  I then modified the list by pulling soy, dairy, peanuts, beans, grains, and other non-Paleo diet items.  For more info on the Paleo diet see  The Paleo Diet for Athletes: A Nutritional Formula for Peak Athletic Performance or The Paleo Diet: Lose Weight and Get Healthy by Eating the Food You Were Designed to Eat or The Evolution Diet: What and How We Were Designed to Eat .

Download a copy of the list in PDF format at the bottom of this article.

Carbohydrates

• Apples – 1/2 apple = 1 Carbohydrate Block.
• Apricots – 3 apricots = 1 Carbohydrate Block.
• Artichokes – 4 artichokes or 1 cup of artichoke hearts = 1 Carbohydrate Block.
• Asparagus – 12 asparagus spears = 1 Carbohydrate Block.
• Blackberries – 3/4 cup of blackberries = 1 Carbohydrate Block
• Blueberries - 1/2 cup of blueberries = 1 Carbohydrate Block
• Bok Choy - 3 cups of cooked bok choy = 1 Carbohydrate Block.
• Broccoli – 3 cups of cooked broccoli = 1 Carbohydrate Block
• Brussels Sprouts – 1 and 1/2 cups of cooked Brussels sprouts = 1 Carbohydrate Block.
• Cabbage – 3 cups of cooked cabbage = 1 Carbohydrate Block.
• Cauliflower – 4 cups of cauliflower = 1 Carbohydrate Block
• Celery - 2 cups of sliced celery = 1 Carbohydrate Block.
• Cherries – 8 cherries = 1 Carbohydrate Block.
• Cucumbers - 1 and 1/2 cucumbers = 1 Carbohydrate Block.
• Eggplant – 1 and 1/2 cups of cooked eggplant = 1 Carbohydrate Block.
• Grapefruit - 1/2 grapefruit = 1 Carbohydrate Block.
• Grapes - 1/2 cup of grapes = 1 Carbohydrate Block.
• Green Beans – 1 and 1/2 cups of cooked green beans = 1 Carbohydrate Block.
• Kale - 2 cups of cooked kale = 1 Carbohydrate Block.
• Kiwi – 1 kiwi = 1 Carbohydrate Block.
• Kohlrabi – 1 cup of cooked kohlrabi = 1 Carbohydrate Block.
• Leeks – 1 cup of cooked leeks = 1 Carbohydrate Block
• Lettuce - 10 cups of shredded lettuce = 1 Carbohydrate Block.
• Mustard Greens – 4 cups of mustard greens = 1 Carbohydrate Block.
• Mushrooms - 2 cups of cooked mushrooms = 1 Carbohydrate Block.
• Nectarines – 1/2 nectarine = 1 Zone Block.
• Okra - 1 cup of cooked okra = 1 Carbohydrate Block.
• Onions – 1/2 cup of cooked or 1/ and 1/2 cups of chopped raw onions = 1 Carbohydrate Block.
• Oranges – 1/2 orange = 1 Carbohydrate Block.
• Peaches - 1 peach = 1 Carbohydrate Block.
• Pears – 1/2 pear = 1 Carbohydrate Block.
• Plums - 1 plum = 1 Carbohydrate Block.
• Radishes – 4 cups of radishes = 1 Carbohydrate Block.
• Raspberries – 1 cup of raspberries = 1 Carbohydrate Block.
• Red Bell Peppers - 2 red peppers = 1 Carbohydrate Block.
• Spinach – 3 and 1/2 cups of cooked spinach = 1 Carbohydrate Block
• Strawberries – 1 cup of strawberries = 1 Carbohydrate Block.
• Swiss Chard – 2 and 1/2 cups of cooked Swiss chard = 1 Carbohydrate Block.
• Tangerines - 1 tangerine = 1 Carbohydrate Block.
• Tomatoes - 2 tomatoes = 1 Carbohydrate Block.
• Turnip Greens – 4 cups of cooked turnip greens = 1 Carbohydrate Block.
• Yellow Squash - 2 cups of cooked yellow squash = 1 Carbohydrate Block.
• Zucchini – 2 cups of cooked zucchini = 1 Carbohydrate Block.

Protein

• Haddock – 1 and 1/2 ounces of haddock = 1 Protein Block.
• Cod – 1 and 1/2 ounces of cod = 1 Protein Block.
• Crabmeat – 1 and 1/2 ounces of crabmeat = 1 Zone Block.
• Egg Whites (or Egg Substitute) – 2 egg whites or 1/4 cup of egg substitute = 1 Protein Block.
• Lobster - 1 and 1/2 ounces of lobster = 1 Protein Block.
• Mackerel – 1 and 1/2 ounces of mackerel = 1 Protein Block.
• Salmon – 1 and 1/2 ounces of salmon = 1 Protein Block.
• Sardines – 1 and 1/2 ounces of sardines = 1 Protein Block.
• Scallops – 1 and 1/2 ounces of scallops = 1 Protein Block.
• Sea Bass – 1 and 1/2 ounces of sea bass = 1 Protein Block.
• Tuna - 1 ounce of tuna steak or 1 and 1/2 ounces of canned tuna = 1 Protein Block.
• Turkey Breast, Skinless - 1 ounce of skinless turkey breast = 1 Protein Block.
• Emu – 1 ounce of emu = 1 Zone Block.
• Chicken Breast, Skinless – 1 ounce of skinless chicken breast = 1 Protein Block.
• Shrimp – 1 and 1/2 ounces of shrimp = 1 Protein Block.
• Tempeh – 1 and 1/2 ounces of tempeh = 1 Zone Block.
• Trout - 1 and 1/2 ounces of trout = 1 Zone Block.
• Beef Tenderloin - Well-Trimmed.  1 ounce of well-trimmed beef tenderloin = 1 Protein Block.
• Pork Tenderloin - Well-Trimmed.  1 ounce of well-trimmed pork tenderloin = 1 Protein Block.

Fats

• Macadamia Nuts – 1 macadamia nut = 1 Fat Block.
• Olive Oil – 2/3 teaspoon of olive oil = 1 Fat Block.
• Almonds - 3 almonds = 1 Fat Block.
• Avocados – 1 tablespoon = 1 Zone Block.
• Cashews – 3 cashews = 1 Fat Block.

Spices and Condiments

• Garlic
• Basil
• Alfalfa Sprouts – 10 cups of alfalfa sprouts = 1 Carbohydrate Block.
• Chili peppers
• Cinnamon
• Curry Powder
• Ginger
• Lemons
• Parsley
• Salsa
• Sesame Seeds

Zone Food Blocks

• Protein Block – One Protein Block contains 7 grams of protein.
• Carbohydrate Block - One Carbohydrate Block contains 9 grams of carbohydrates.
• Fat Block – One Fat Block contains 3 grams of fat.

EDIT: Due to requests I have included a downloadable PDF of the food list.

Right click this sentence or pdf icon and choose “save as” to download the list.

]]> http://familymanfitness.com/2008/10/07/zone-portion-food-lists/feed/ 0 http://familymanfitness.com/2008/10/03/breakfast-8/ http://familymanfitness.com/2008/10/03/breakfast-8/#comments Sat, 04 Oct 2008 01:42:55 +0000 RL Morgan http://crossfitallen.com/?p=116

• .5 cup salsa – 1 carb block
• 4 cups spinach – 1 carb block
• 4 egg whites – 2 protein blocks
• 1 tsp olive oil – 3 fat blocks

• 4 cups spinach – 1 carb block
• 1 apple – 2 carb blocks
• 9 almonds – 3 fat blocks
• 3 oz chicken – 3 protein blocks
• Turkey bacon – left over – ? protein blocks

• 4 egg whites – 2 protein blocks
• Turkey bacon – 1 protein block
• .5 cup Salsa – 1 carb block
• 1 cup Blueberries – 2 carb blocks
• 1 tsp olive oil – 3 fat blocks