(Recipe will usually make about 2-2.5 cups cooked)
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| MMMM.... rice.... |
Ingredients:
1 cup white rice, rinsed
1 Tbsp coconut oil
1/2 cup coconut milk (here is the link to the one I buy but you can also find it at most grocery stores, I just like this one since it's just made out of coconut milk -- nothing else!)
1 1/2 cup water
sea salt
Process:
Add the water and coconut milk to a medium pot over medium heat until it reaches a slight boil
In the meantime, rinse your rice in a strainer
Once the water/coconut milk combo is boiling add in the coconut oil (this will help prevent the rice from sticking and adds to the coconut flavor... win!) and a pinch of sea salt
Stir a couple times until it's all combined
Add in your rice, cover and reduce to a simmer
Let it simmer for about 15 minutes until all of the liquid is absorbed
I will usually stir it once or twice during the process to help keep the rice fluffy
Once the water is absorbed, turn off the heat, remove the lid, gently stir with a spoon and let stand for about 10 mins
**This is such a simple recipe that pairs well with almost every other protein and vegetable that I make for the week. I make one big batch at the beginning of the week and we're set.
I will mix it with my greens during my lunch as a side for my usual salad and Max loves to pair it with his beef, chicken, sausage, or fish for his dinner. You can easily scale and adjust the ingredients to make the appropriate amount for your needs.
3 TBSP white rice = 1 block of carbs
What is this blog about?
People who know me, know that I am pretty (OK.. Super) disciplined about what I eat. I am that way because I have found it makes a huge difference for my energy levels and performance as an athlete. I am very passionate about my nutrition, health and training and how different components of these things interact and affect the body.
I have always been a pretty clean eater and have eaten Paleo for the last 2 years or so. Until recently, I felt that was enough to make sure my body was getting what it needed. A few months ago, my coach, Ben Bergeron (man, he knows his stuff!) recommended that my fiance and I try Zone. I had considered Zone before, but was always intimidated by the seeming complexity of it so had never given it a shot. I figured I was eating well and felt good with Paleo so there was no need to further complicate things. Ben made a valid point,
"Everything you do in training is based on the ability to measure quality of movement and quantity of movement. Why you wouldn't you do the same with your diet and nutrition to make sure you are maximizing your performance?"
Touché, Ben, Touché.
He walked both Max and I through a normal day and showed us when and how to incorporate each of our blocked meals into the mix. We were all in so I bought us a scale that night to start weighing and measuring. We were off on this new adventure together. If you can someone to join you at the start of the process, do it. After about three months, I undoubtedly think that this is best nutrition regimen for athletes who are looking to maximize their training and performance.
That is my purpose with this blog - to share my knowledge and experience and to decrease the intimidation and complexity factors of the Zone diet.
Things to remember:
1: There is a transition period. Every body is different and will react differently to a new routine. Stick it out for at least two weeks to let your body adapt and learn to function off of the new regimen -- adjust blocks, times, and food types until you feel that you have reached a state of balance.
2: You will become a walking zone, block calculator for the things you eat (which you will find are probably a lot of the same things). This will kick in after the first 2 weeks or so, but you will not need to depend on a guide or chart for a majority of
3: Keep it simple -- carbs, protein, fat -- that's it. If you think in these terms, it will be easy to create meals or snack of any block size.
4: Zone is highly adaptable, especially for athletes. You can adjust timing and blocks based on your training regimen and volume so manipulate accordingly.
*Disclaimer -- I do not eat 100% paleo since I have found that my body needs added complex carbs to account for my activity level. I have incorporated rolled oats and white rice into my daily routine both of which are gluten free but not technically 'Paleo'.*
