Hello all this is Pat going Paleo.........

Officially Day one

Last night I weighed in with one of the super coaches at Compound Crossfit,
Heather, who just recently attended a Crossfit Nutrition Certification.
Description from http://www.crossfit.com/cf-info/specialty_certs.html
"Spend a day with Coach Robb Wolf learning the art and science of performance nutrition. Which included lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts. By the end of the day you and your clients will have no more excuses why you cannot feed and water yourself for optimum performance!
Any effective nutritional strategy should improve how one: Looks, Feels & Performs. Effective nutrition should also move biomarkers of health in a positive direction. From this perspective, nutrition is about practical implementation which yields desired results. Nutrition however, is not a one-size-fits-all affair! For coaches, trainers and those who want to optimize Performance, Health & Longevity, a deeper understanding is necessary to make informed decisions. This is particularly important for the coach or affiliate owner who desires to help educate clients on a myriad of health topics. The CrossFit Nutrition Certification covers the following topics:

• Basic Endocrinology
  . We focus on insulin, glucagon and cortisol. Attendees will gain a deep appreciation for the role of insulin in health, disease and optimized performance.
• Basic Digestion.
  Optimized digestion improves performance and recovery. A breakdown in the digestive process underlies pathologies such as autoimmunity and may play a role in insulin resistance.
• Paleolithic vs. Neolithic foods
  . Attendees will gain a strong understanding of how various foods affect health, wellness and performance. Case histories are presented illustrating significant health benefits associated with the adoption of Cave Man nutrition. Also discussed, are the relevant features of a basic blood panel and the utility of 3rd party validation of nutritional modifications.
• The Zone.
  Accuracy and precision are critical if one is to move beyond the mediocre. By the end of the day attendees will be familiar with:
• The base Zone.
  How to find one's block prescription, and how to construct Zone balanced meals.
• The Transition Zone.
  One size does not fit all, neither does the Zone. Attendees will learn how to improve the transition from a standard diet to the Zone. This understanding greatly improves the efficacy of the Zone and minimizes difficulty adapting to a new way of eating.
• The Athletes Zone.
  Attendees learn how to modify the Zone for athletic endeavors and long term maintenance.
• Zone Tweaks.
  Attendees will learn how to make "The Zone" become "Your Zone." This includes how to optimize post work out recovery, muscle gain, carbohydrate intolerance and how to trouble shoot stalled fat loss.
• Calorie Restriction/Intermittent Fasting
  - Attendees will gain an appreciation for calorie restriction and intermittent fasting as potential therapeutic modalities to improve Performance, Health and Longevity.
• Hypothetical Cases-
  Attendees will work through hypothetical clients to hone their skills in constructing effective meal plans.
• Supplementation
  - Effective supplementation is discussed including meal replacements. "

Description from http://www.crossfit.com/cf-info/specialty_certs.html
Needless to say I am in great hands, she will be assisting me in the fine tuning of my paleo experiment. Which brings me to one of my goals. To continue to maintain my weight. With Heather's assistance I weighed in last night at 176 and 26% body fat neither one I am happy with. However since starting the zone in January I have lost and maintained a steady weight loss over the last 9 months, with very little diet change. Salsa is one of my favorites to eat.....almost to the point of spoon and jar. So tonight's meal is:

Salsa chicken
This is a great recipe for the non-gourmet!
3 Block Meal
Ingredients:

3 oz. boneless skinless chicken breast
1/2 cup salsa (temperature of your choice)
Sprinkling of low-fat cheese (For the g/f or Zoner Not used for my Paleo meal )a combination of sharp cheddar and pepper Jack cheeses
1 apple
3 tablespoons guacamole

Instructions:

Preheat oven to 350 degrees. Put chicken in oven-proof dish, pour salsa on top and then sprinkle on cheese. Put in oven for approximately 40 minutes. Serve guacamole on the side and an apple (or another 2-block carb) for dessert

Ltr Pat

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