Hi there Grow Eat Run fans - or if you are visiting us for the first time - WELCOME!
Here is a resource that we would like to share with you. For the past two weeks we have been following the zone diet (we're not using it to lose weight!) and there are a few things that have really helped us.
- Digital Scales! I cannot stress enough the importance of having digital scales, as everything is weighed, counted or measured. Pick up some from Kmart or Big W, they will cost you between $30-$40 but it's money well spent.
- Read this article: http://library.crossfit.com/free/pdf/38_05_off_the_crack.pdf - this helped me out after week one. I was hungry, irritable, hating the zone diet and looking for any excuse to end it....and then I read this. It made a huge difference and after two weeks of zone, I'm happy, healthy, have more energy and this morning I didn't look at the clock in a 25 minute workout, didn't look for rests - I just kept going!
- We made this table! I can't take all the credit, it was a great idea by Russ and he did the hard yards. It makes shopping and cooking a world easier - because who knows what 16 cups of raw spinach looks like! We used nutritiondata.self.com for all the measurements. I can't stress enough, just use the one resource to work from rather than going from site to site comparing nutritional tables. I watched this great video by Robb Wolf about zone precision and accuracy and the biggest message I got was don't be too obsessive - you are already doing a far greater job with your food than you were before you started counting, if there's a gram here or a gram there, don't freak out!
CARBOHYDRATES
|
||||
VEGETABLE
/ FRUIT (RAW)
|
WEIGHT
PER CUP
|
CARBS
PER CUP
|
WEIGHT
PER BLOCK
|
|
Alfalfa Sprouts
|
33g
|
1
|
300g
|
|
Beans , green
|
110g
|
8
|
125g
|
|
Beans, kidney
|
185g
|
8
|
210g
|
|
Beans, other
|
110g
|
6
|
130g
|
|
Bean Sprouts
|
??
|
??
|
300g
|
|
Beetroot
|
135g
|
13
|
95g
|
|
Blackberry
|
145g
|
15
|
85g
|
|
Bluberry
|
150g
|
21
|
65g
|
|
Broccoli
|
90g
|
6
|
120g
|
|
Brussels Sprouts
|
90g
|
8
|
100g
|
|
Cabbage
|
90g
|
5
|
160g
|
|
Carrot
|
100g
|
8
|
110g
|
|
Cauliflower
|
100g
|
5
|
180g
|
|
Capsicum
|
150g
|
9
|
150g
|
|
Celery
|
100g
|
3
|
300g
|
|
Chickpeas
|
240g
|
54
|
40g
|
|
Coconut, flesh
|
IT’S
A FAT!!
|
|||
Coconut, water
|
240g
|
9
|
240g
|
|
Corn
|
150g
|
24
|
55g
|
|
Cucumber
|
105g
|
5
|
190g
|
|
Egg plant
|
80g
|
5
|
145g
|
|
Grapes
|
150g
|
27
|
50g
|
|
Leek
|
90g
|
13
|
60g
|
|
Lentils
|
190g
|
115
|
45g
|
|
Lettuce
|
70g
|
2
|
315g
|
|
Mushroom
|
70g
|
2
|
315g
|
|
Onion, brown
|
160g
|
15
|
95g
|
|
Onion, spring
|
100g
|
7
|
130g
|
|
Pak-choi
|
70g
|
2
|
315g
|
|
Peas, green
|
145g
|
21
|
62g
|
|
Peas, snow/suger
|
100g
|
7
|
130g
|
|
Pineapple
|
165g
|
22
|
65g
|
|
Potato
|
150g
|
30
|
45g
|
|
Pumpkin
|
140g
|
16
|
80g
|
|
Raspberry
|
125g
|
15
|
75g
|
|
Rhubarb
|
120g
|
6
|
180g
|
|
Spinach
|
30g
|
1
|
270g
|
|
Squash
|
125g
|
4
|
280g
|
|
Strawberry
|
159g
|
12
|
115g
|
|
Sweet potato
|
135g
|
27
|
45g
|
|
Tomato, canned
|
250g
|
17
|
160g
|
|
Tomato, fresh
|
150g
|
6
|
225g
|
|
Watermelon
|
155g
|
12
|
115g
|
|
Zucchini
|
125g
|
4
|
280g
|
|
Love this! Thanks
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