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Gill 
Posts:47
Aspiring
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| 05/24/2007 12:04 PM |
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hi
ok so i did the body fat calculator thing and it says i need 77g protein per day so 11 blocks protein...but it doesn't say how many blocks for the fat and carbs? my weight is 205lbs, height 65inches, ab is 43inches and hips 50inches and i am nursing a baby... is there a sample menu for a week for my info that i could follow to get started? i am finding it hard to properly figure this out but dying to just get it going! |
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Sue 
Posts:4177
Zoner
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| 05/24/2007 12:55 PM |
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Hi Gill,
Because you're nursing , Dr. Sears would recommend that you add anotherbalanced block (1P,1C, and 1F) to each meal, increasing your actual requirement 14 blocks per day. That means 14 block P, 14 blocks C, and 14 blocks F in a day. Here are a couple liinks to Dr. Sears' comments about breastfeeding:
http://www.drsears.com/askdrsearsdetailopen.member?askDrSearsID=605
http://www.drsears.com/askdrsearsdetailopen.member?askDrSearsID=662
Here's a link to help you understand putting together meals with the block method:
http://www.drsears.com/foodblockguide.page
If 4 block meals are too large, try eating the extra 3 blocks daily as additional snacks.
There are sample meals in the menus on the home page of this website(zoneliving.com) , and also in Znoe books. If you haven't read any of the books yet, I'd highly recommend you pick ou ne up to gain a better knowledge. "The Anti-Inflammation Zone" or "Week in the Zone" are both good..
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Gill
Posts:47
Aspiring
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| 05/24/2007 1:11 PM |
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| thanks for that info...and when i look at the sample menus should i look at the mens one to be on the right track since i am nursing? and are the sample menus based on the info i input or are they just samples in general? and if so, how do i know they will work for me? |
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Gill
Posts:47
Aspiring
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| 05/24/2007 1:13 PM |
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also...here is what it shows me for mens sample menu day1 :
Breakfast: Fruit Salad
Ingredients
1 cup low-fat cottage cheese
1 cup fresh or reduced-sugar canned pineapple, cubed
1 cup reduced-sugar canned mandarin oranges, drained
4 macadamia nuts, crushed
Instructions: Place cottage cheese in a bowl. Fold in pineapple, oranges, and nuts.
Lunch: Chef’s Salad
Ingredients
1 cup green-leaf lettuce (substitute lettuce of your choice), washed, dried, and torn into large pieces
½ cup chickpeas, drained, and rinsed
½ cup button mushrooms, washed dried, and coarsely chopped
½ cup celery, washed, dried, and coarsely chopped
4 teaspoons olive oil-and-vinegar dressing*
3 ounces deli-style turkey breast, cut into strips
1 ½ ounces deli-style ham, cut into strips
1 ounce reduced-fat Swiss cheese (substitute any reduced-fat cheese), julienned
For Dessert
1 medium apple
Instructions: Toss lettuce with chickpeas, mushrooms, and celery. Dress, toss, and add meat and cheese. Serve apple for dessert.
*Zone oil-and-vinegar dressing for this meal contains 1 1/3 teaspoons olive oil and 2 teaspoons vinegar. Extra vinegar may be added to taste.
Dinner: Ginger Chicken
Ingredients
1 1/3 teaspoons olive oil
4 ounces boneless, skinless chicken breast, cut lengthwise into thin strips
2 cups broccoli florets, washed
1 ½ cups snow peas, washed
¾ cup yellow onion, peeled and chopped
1 teaspoon fresh ginger, grated
For Dessert
1 cup seedless grapes
Instructions: In a wok or large nonstick pan, heat oil over medium-high heat. Add chicken and sauté, turning frequently, until lightly browned, about 5 minutes. Add broccoli, snow peas, onion, ginger, and ¼ cup water. Continue cooking, stirring often, until the chicken is done, water is reduced to a glaze, and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert.
i don't see snacks listed anywhere in that menu and that breakfast sure looks TINY to me....mornings is when i seem to need the most food to get me going... |
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Sue
Posts:4177
Zoner
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| 05/24/2007 2:24 PM |
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Hi Gill,
Once you put those 3 cups of food on a plate, you'll see it's definitely not a tiny amount. And once you eat it all , you'll know it's not tiny!
To make a one block snack, click on the Food Block Guide link I gave you. Chooce one block P, one block C, one block F. That's a one block snack. |
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Gill
Posts:47
Aspiring
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| 05/24/2007 4:19 PM |
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ok so perhaps it will fill me up! it didn't sound like alot of food but hopefully I find it is...I am just used to cereals, oatmeals, toast, etc, all the bulk up food. :)
Ok and i notice it mentions reduced fat cheese...can I have regular full fat cheese on the zone? but just have less? i am a firm believer in having less of the full fat thing than more of reduced fat. is this still allowed? |
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Sue
Posts:4177
Zoner
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| 05/25/2007 7:45 AM |
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| Full fat cheese wouldn't be considered a good Zone protein choice because most of the fat it contains is saturated fat. Saturated fat contains AA, which promotes inflammation. If you eat the full fat cheese, but take less, you won't be getting the full amount of protein you need in the meal/snack. You'd want to make up for that missing protein by also eating some low fat Zone favorable protein along with the full fat cheese. Better to stick with low fat cheese. Also, low fat cheese is usually considered to be only a fair protein choice for the Zone. It still contains some saturated fat, just less than the full fat version. |
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Gill
Posts:47
Aspiring
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| 05/25/2007 12:59 PM |
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is cheese made with skim milk considered low fat cheese?
also should i be drinking skim milk instead of 2% or can i just adjust the amount on the milk too?
so many little things to work out! it seems so hard but i have heard from many that if you can get through the hard stuff, the figuring it all out, that it is a science that works....
here is the cheese i currently have, can you tell me for example what it works out to as far as a block would be?
regular cheddar: fat 10g = 15%
saturated fat 6g/trans fat 0.3g = 32%
cholesterol - 25mg
carb 0
protein 7g
calories 120 per 30g
you are very helpful to me, i so want to make sure i have this stuff right before i get started...
also, in those recipes if i want to sub something, like in the dinner i don't like snow peas so can i just change those for another veg choice? and same with fruits or whatever?
cheers :) |
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Sue
Posts:4177
Zoner
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| 05/25/2007 3:32 PM |
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Cheese labeled "part skim" is usually lower in fat than regular cheese.
You'd choose either 1% or skim milk for the Zone.
The serving size that goes with the info you gave would be one P block of that particular cheese, because there are 7g protein to a P block (you haven't mentioned the serving size). Usually one oz. of cheese is one P block. The cheese you have is not a good choice for the Zone because it contains too much fat. Best to use that one very sparingly.
The Food Block Guide (link given earlier in this thread) is a good tool to help you substitute for those veggies, and also to use to make up your own meals.
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Gill
Posts:47
Aspiring
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| 05/25/2007 9:17 PM |
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Hi
I think I am getting this and aiming to start on Sunday, getting all the groceries I need and planning out my menu tomorrow...
Now for my 14 block per day meal scheme...
does that mean I am having 11 blocks divded between bfast, lunch and dinner and then the extra 3 blocks are for 3 1-block snacks? totalling 14?
on the sample meal plans, the one for men, is that based on 11 blocks between the 3 meals and then add the snacks to make a day of 14? or is that sample based on 14 blocks without including snacks?
and let me see if I have this correct....please tell me if I am on the right track...
my idea of breakfast consisting of 3 blocks:
1/3 cup cooked oatmeal - 1C
1/2 apple - 1C
1/3 cup fruit cocktail - 1C
those make 1 block CARB
AND...3/4 cup cott cheese to make 3P = 1 block protein
now I think i figured this out right based on my cottage cheese based om 1/2 cup serving size: fat - 2.5g=4%, saturated 1.5g + trans 0 = 7%, cholesterol 15mg = 5%, carbs 5g = 2%, protein 15g. Did i make the correct calculation to say 3/4 cup should equal my protein block?
AND...9 almonds to make my 3F = 1 block fat
ok so did i do that right for breakfast? am i on the right track? that took me AGES to figure out but if i can figure out a bunch of meals like that, i can stick to my meal guide and eat accordingly.
i have not figured out a 4 block lunch and a 4 block supper yet...thought i should ask you about this breakfast first. thanks again for so much help and guidance. :) |
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Sue
Posts:4177
Zoner
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| 05/26/2007 1:54 PM |
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You're welcome. :)
14 blocks means you are eating a total of 14 blocks each day. They can split up as you wish as long as you follow Zone guidelines for timing and you don't eat more than 5 blocks at any one time. Either 3 or 4 block meals are fine, with the remaining blocks eaten as snacks.
The breakfast you described is a 3 block breakfast (3P/3C/3F). One wouldn't refer to 3P as 1 block protein. "3P" is the abbreviation for "3 blocks of protein". Same goes for "3C" and "3F" (blocks carb, 3 blocks fat).
Yes, 1/4 cup cottage cheese is equal to 1P.
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Gill
Posts:47
Aspiring
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| 05/26/2007 4:28 PM |
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wow you are awesome! but looks like you have had alot of practice with the zone...congrats on all the success! i hope one day i am at that point too.
so if i wanted to make my breakfast a 4 block meal, or any meal a 4 block meal, then would i make the formula 4P/4C/4F?
i was looking at a list of bad carbs and how much is allowed of them and it says 1 mini block serving would be of cooked pasta, 1/4 cup. so if i had 1/2 cup pasta would that consist of 2 mini blocks of my carb quota? then i could have some tomato sauce on it with 6 oz gr beef (is that right for 4P...i have each mini block serving of gr beef at 1 1/2 oz gr beef)....
like if my spag sauce jar details are:
per 1/2 cup serving - fat 0.5 g, carb 11g, prtein 1g
how do i calculate how much carb/fat/protein mini blocks that sauce is worth per 1/2 cup serving?
so would my pasta/sauce/gr beef dinner work out? and would i need to add some almonds to up the fat?
thanks again...i am busy copying all these answers you are helping me with into my little zone guide notebook... :)
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Sue
Posts:4177
Zoner
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| 05/26/2007 5:19 PM |
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Thanks Gill. :)
Yes to the 4 block meal qn.
1/2 cup of your sauce would be 1 C block. To determine C blocks from a label, subtract grams of total fiber from grams of total C. The remainder is the "insulin stimulating" C we consider for the Zone. One block C = 9 g insulin stimulating C. Fiber is subtracted because it doesn't stimulate insulin.
According to the info you gave, 1/2 cup woudl be 2 C blocks. But it would be 2 blocks of unfavorable C. Zone guidelines say not to have more than 25% of all the C in a meal from unfavorable C. Otherwise you meal calculations are correct. For best results, eat the ground beef mixed with a cup of sauce and then and eat apple for dessert, skipping the pasta altogether. You could have 12 almonds with it or you could drizzle olive oil over the meat and sauce for the fat.
Just for a little comparison, that 1/4 cup of pasta would stimulate your insulin more than 4 cups of strawberries would! (info taken from the points lists in "The Anti-Inflammation Zone")
Enjoy the meal! |
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Gill
Posts:47
Aspiring
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| 05/26/2007 7:46 PM |
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I think with your help I am finally getting this sorted out...it is so hard though! I was never good at science!!
But if it helps make my butt smaller I had better get good at it!!
I am a bit confused about the whole insulin thing, is there an easy way to explain that?
My friend who did the zone a few years ago had told me you work out labels on a formula with fat/protein and carb but she couldn't remember the formula. but she definately did not say anything about the fibre. so all i ever need from a label is fibre and carb? so i should look for high fibre stuff? i have a cereal multi grain cheerios which is 24g carbs per 1/2 cup. the fibre is 3g so does that mean it is a 21g item? and if each mini block is 9 carbs i should be able to have approx 3/4 cup cereal with a bit of skim milk on it to make an even carb/part protein? am i working that out right?
but as you said with getting rid of the pasta maybe i should get rid of the cereal too...so hard though when my cupboards are full of it all and the rest of the family still wants me to make meals with all this stuff. my 3 yr old lives on pasta and rice and cereal!
my brain hurts....can you lay out the formula for me again? and if that is how you get carbs, taking away the fibre, then how do you figure out a label for fat and protein? is there one standard formula to follow?
thanks again for all this help :) |
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Sue
Posts:4177
Zoner
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| 05/27/2007 8:11 AM |
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Gill.
The basis of the Zone diet is lowering insulin levels in order to control imflammation within the body. To do that we "Zone balance" our food in a manner that prevents blood sugar spikes and the elevated insulin they cause. In order to keep blood sugar from spiking it's necessary to eat favorable veggies and fruit for most of your carbs. One of the "side effects" of keeping insulin within Zone levels is the loss of stored body fat. You can read about this in more depth in Zone books. I suggest to begin with either "A Week in the Zone" or "The Anti-Inflammation Zone".
Regarding the "formula" you are requesting:
7g protein = 1P block. I gave you the carb block info in my previous email in this thread. You'll need a total of 3g fat to balance the combination of 1P and 1C. Some of the F will be in the P block (contained in the meat, fish, tofu, etc.) and the rest you'll add in the form of monounsaturated fat (olive oil, almonds, etc.).
You can also use the plate method, as I showed you with the ham dinner in the other thread (see the "plate" info on this site if you're still not sure how to do it). The block method you're using is also good. The easiest way is to use the link tohte Food block Guide I gave you earlier in this thread. Choosing most of you foods from that list, in those block amounts should simplify things for you.
A meal of Cheerios and milk won't keep anyone in the Zone because it's a meal of all unfav carb. It will spike the blood sugar, which will stimulate too much insulin production and keep you out of the Zone.
I agree you should get rid of the cereal, (and maybe think twice about giving all those carbs to you three yr old too)!
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Gill
Posts:47
Aspiring
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| 05/27/2007 1:41 PM |
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Hi
ok so i ordered those zone books from the library and in the meantime am trying very hard to get this worked out.
i am trying to accept that to lose weight i have to say goodbye to those heavy carbs i love so much, i tell myself i can have them again (in moderation) when i get to my goal but it is going to be very hard. i wanted to start today but i am still not quite ready yet...i want to menu plan everything in detail for a month so i have it laid out as easy as poss for me.
i still don't see where the formula you laid out is...can you clarify it?
i see the link to the food block guide but what is the formula you use against labelled food to find out where the food fits into a block?
so for carbs, you take total carbs and minus the total fibre from it and that equals the amiunt of carbs, and every 9g of carbs is a mini block? is that correct for crabs?
so for protein you said every 7g of protein is a mini block of protein? but how do u find out the formula to get that from a label?
and what about the fat?
thanks again for all of this...i am getting there slowly but surely!
cheers :) |
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Sue
Posts:4177
Zoner
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| 05/27/2007 7:44 PM |
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The info you asked for re: determining P, C, and F from labels is in my previous email. Please refer back to it. There is no other formula. For example, if a label says one serving contains 14g protein, then one serving would be 2P blocks (14 divided by 7 equals 2). Yes, you're understanding carb blocks correctly.
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Mailyn
Posts:16
Aspiring
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| 11/14/2007 3:53 PM |
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I've just signed up in this site and I am interesting in following The Zone Diet, but, after reading the getting started info and more for a week, I still don't have any idea on how to calculate the blocks, and continue clueless in how to calculate and spread those blocks through the day.
My calculation gave 11 blocks, but again, no idea what to do with that.
Does The Zone have a website in Mexico or in Spanish? Maybe if I read in my first language I will finally got into it...
I've started the Sout Beach Diet like a month ago, and although I couldn't follow the first phase to detail and realized it was too restrictive to be healthy, I've lost 6.5 pounds and, Gosh, it feels so good!
I really need to lose weight after my pregnancy and more importantly, learn to eat healthy to keep the weight under control. I had gestational diabetes, the disease runs in the family and I want to take things under control before is too late. But I need help! Can someone,please, decipher for me those calculations?
Would I need to ended up buying a kitchen scale to weight every single thing I eat? |
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Sue
Posts:4177
Zoner
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| 11/15/2007 1:11 PM |
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Hi Mailyn,
Yes, some of the Zone books are available in Spanish.
You don't need a food scale, though it's fine if you'd like to use one.
Have you read the 3 simple rules to balance a meal by dividing your plate? You can find them in Quick Start in the Zone Living tab above. You'll also find a Zone Food Block list there. The list contains very easy instructions about how much food is in one block and how to divide your 11 blocks into meals and snacks for the whole day.
If you have any other questions, I'll be glad to help.
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sue
lost 100 lbs 13 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!
for more photos, scroll over this photo and click when the link appears
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Mailyn
Posts:16
Aspiring
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| 11/15/2007 4:06 PM |
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Thanks! I'll try to get some book in Spanish, to see if I can get everything more clear. So far, I've tried the three parts plate, but I am not quite sure how to adjust it, let's say, for a breakfast.
I'll try to follow the menu sample for a few days and see how it goes.
Meanwhile, can anyone please tell me if the menus I've trying are correct? I am supposed to have 11 blocks a day (And I just read that's the minimum, which I guess means I am in the fatest and more sedentary category:(
Today's breakfast: Around 7:30 am
2 egg whites omelete with two slices of deli turkey, some mozarella shredded cheese sparkled on top; done with 2 tablespoons of extra virgin olive oil.
One 8 oz glass of tomato juice
Midmorning snack: Around 10:30 am
Two mozarella sticks with three pieces of celery. Cup with wather next to my desk all day long.
Lunch: Around 12:30
Romaine lettuce salad with some yellow onion rings, 2 slices of deli turkey and like 2 table spoons of sliced almonds. Dressed with olive oil, salt and pepper. Diet green tee, 0 calories. One sugar free cherry jello for dessert.
For midafternoon snack, if I am hungy, I have fat free plain yogurt, with some Splenda.
Would this be in The Zone? If I had something like this, What could I have for dinner and before bed snack to keep the 11 blocks?
I guess I need real life examples to understand the whole thing...
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