Taken from an article by Dave Schreck from www.zonediet.com
You’ve made a resolution to eat healthier by following the Zone program, and already you’ve got an excuse to stop: It’s too expensive!
Before you add up the food bill, calculate the costs of being overweight. Cholesterol drugs alone can cost more than $100 a month and being admitted to the hospital can add up as well. According to the Center for Science in the Public Interest, healthier diets could save you hundreds each year in medical costs and lost wages. Your objective is to avoid the three factors that make up the Perfect Nutritional Storm that threatens your health: Refined carbohydrates, vegetable oils and the decreased consumption of fish oil.
Managing the Zone diet on a budget is possible when you follow these guidelines:
Stay within budget by doing a little planning before you shop. Make a list. What happens when you go shopping hungry? To resist impulse purchases, go on a satisfied stomach.
When at the store, shop the perimeter for healthier choices. Don’t go down the aisles; you’ll avoid the more processed and costlier items.
Purchase locally grown produce and foods that are in season. They’re usually less expensive
Check your weekly grocery store flyers and web sites for the best values and coupons. This technique will provide a weekly variety for your proteins, vegetables and fruits.
Buy lean proteins in bulk, portion and freeze. Canned meats (NOT Spam!) help with convenience and portion control. Many people believe the Zone is high in protein. Not so, it’s protein adequate. The average female requires 77grams of protein daily. That’s equivalent to about two six-ounce cans of tuna for the entire day!
Check the freezer aisle for vegetables on sale (they’re more nutritious, convenient and taste better than canned).
Restaurant entrees feature protein large enough for two or three meals. Be sure to ask for a doggie bag before you consume tomorrow’s meal.
Success preparing Zone meals on a budget is based on pre-planning and utilizing your store’s current sale items and coupons. This offers greater variety allowing you to improve your health on a budget.
Please note: CrossFit Zone will be closed for the Canada Day Holiday on Wednesday, July 1st ’09. BUT, for those of you who want a special workout, you can help Coach Deanna move that day! (Ask for details if you want to lend a hand.) Also, don’t forget that on Wednesday you can log on to our website for a daily WOD you can do at home!
Today’s Workout:
Buy-In: Muscle –Up technique practice
WOD: “Make Or Break”
Elite: 5 Rounds
5 Front squats (95/135)
10 DB Push Press (25/40)
15 KB Swings (35/55)]
Zone 3: 5 Rounds
5 Front squats (70/115)
10 DB Push Press (20/35)
15 KB Swings (25/40)
Zone 2: 5 Rounds
5 Front squats (45/65)
10 DB Push Press (15/25)
15 KB Swings (15/25)
Zone 1: 4 Rounds
5 Front squats (30/45)
10 Med Ball Push Press (14/20)
15 KB Swings (15/25)
Cash-Out: 4 sets of 8 Floor Press
Yay, no pull-ups. Not sure my hands could handle back to back days :-).
That looks like a toughie!
I did this this morning…it was definitely a toughie!! It was weird being in the gym by myself making sweat angels…if anyone had happened to walk by and looked in, they probably would have thought I had died. 🙂
The DB push presses were the toughest part. I’m really loving these squat lifts!
Atta girl KDF… rockin it solo! nice work
happy canada day 2009 !! (:
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