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Subject: a week worth of breakfast idea and shopping list

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Mag User is Offline
Posts:6
Newbie
Newbie

12/21/2008 3:08 PM
Hi there,

I just took a glance of the forum and saw many helpful people out there and decided give a shout for help.

I have been wanting to do the zone diet but have some challenges.

#1 I am living with someone who is in charge with kitchen, the fridge, cooking and shopping. sure, I can take the initiative and come up with cash to buy food (for limited fridge space) and cook and eat on my own, but it is far easier to just take what I am being served on the house that is tons of rice and a tiny tiny bit and sometimes non-existent meat, and refined carb snacks laying everywhere.

#2 I am hungry all the time, seems like I can eat again right after dinner. and before bed and in the middle of the night

I wanted to start by working out a week worth of menu plan,
the next challenge is breakfast ideas -
I look at the 7 day meal plan and recipe for breakfast
and I don't eat cheese, or bacon, or bread, or oatmeal,
and fruit smoothie is not a choice 'cos I will be hungry again in half an hour...so there left omelette, or eggplanty dish or corn beef and veggie hash....so I would end up having a lot of eggs or meat for breakfast

Questions :

1. any advise and suggestions for breakfast ideas.

2. how to make out the shopping list for the first week.

thank you in advance.

Magic
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

12/21/2008 8:43 PM
Hi, Magic!

I would work on your own menu, perhaps it might be too difficult to follow the 7 day meal plan, if you are not the one in charge of the cooking or shopping.

For breakfast, you could purchase Zone cereal, if you want. You can get it online, and it would be the easiest solution. You can also do a smoothie. If you are worried that it won't keep you satisfied, then drop a carb and add more fat. I make mine with cottage cheese, yogurt, protein powder, strawberries, and olive oil. I can write out the recipe if you want it. Mine keeps me satisfied for 4 hours, and I am carb sensitive, so this is really a good result for me.

You can also do omelettes, if you are up to it. They really don't take all that long to make, if you keep your omelette fixin's ready to go.

To make up a shopping list, first you have to figure out what you are going to eat for the week. You can scan the 7 day meal planner, to get some ideas. If there are some meals that you think will work for you, then go for it. You can repeat them, you don't have to eat something different every day.

Cranberrycat

We don't own the earth; we borrow it from our children.


Mag User is Offline
Posts:6
Newbie
Newbie

12/21/2008 11:41 PM
thank you,
how many eggs should I do for a 3 block breakfast.

for protein shake,
what' the recipe if I don't eat cheese ?
Mag User is Offline
Posts:6
Newbie
Newbie

12/22/2008 12:11 AM
also if I am not eating cheese
and don't want too many eggs and meat,

could I use some beans as protein source ?
how many gram for 1 block
before cooking or after cooking ?

thank you again.

Magic
Mag User is Offline
Posts:6
Newbie
Newbie

12/22/2008 12:25 AM
also I am not too crazy about cereal,
if I am doing cooked rice or quinoa for carb for breakfast
how many grams would be 1 block ?
can you just measure it cooked, 'cos I'll cook a batch and keep in a box for a few days.

for snacks, how many grams for humus is 1 block
and how many grams yogurt is 1 block.

I just bought a small sacle and want to do things right.

I am thinking of buying meat and have them cut into 3 oz size for me
(I suppose it is all the same - chicken, pork, beef - 3 oz for 3 blocks, right ?)
and cook and freeze them the whole batch.


thank you again,
Magic
Margaret User is Offline
Posts:409
Zoner
Zoner

12/22/2008 6:59 AM
Hi Magic

If you click on the "Quick Start Guide" to the right - then Zone Food Blocks it will give you all the information on how much each block is worth.

Hummus is 1/4 cup and yoghurt is 1/2 cup (read label for fat count).

Margaret
Sue K User is Online
Posts:8675
Zone Expert
Zone Expert

12/22/2008 7:10 AM
Hi Mag!

My tips, and some answers to your qns:

Start by figuring out how much you need to eat daily (use the Zone Block & Body Fat Calculator; see link at right). After you calculate your protein and block requirement you can use the links below your result to help you put together balanced Zone meals.

Breakfast can be a combination of any proteins, carbs and fat that are appriopriate for the Zone, even a bowl of chili, if you prefer not to eat typical breakfast foods. to learn more use the info in the Zone Food Blocks tab in Quick Start Guide (link at right).

Rice an quinoa would be used in very small amounts for the Zone. Again, use the Zone Food Blocks tab to find out the actual amounts of foods to use.

Cuttign meat into three block amounts is a great idea (I do the same!).

Gotta go now. I'm at the airport an my plane is about to beign boarding! Keep us updated!

Happy holidays!






sue

Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!


To view my before/after pics and meal photos scroll over this picture and click when the link appears.

Zone Dinner Party (link)
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

12/22/2008 2:48 PM
Mag, I hope your questions got answered.

I see that you were also wondering about using beans as a source of protein. This will not work because vegetable proteins are not readily available to the body for use. I have read in some of Sear's writings that 1/2 of it is not even digested and is eliminated as waste. Much of this protein is bound to the fiber, and since the fiber doesn't break down, the protein doesn't, either.

So, you should follow the block lists that are found on the site or in most Zone books. I think Margaret told you how to find the one on this site.

Also, another zone recommendation is to have no more than 25% of your carbs coming from unfavorable sources. So, if your main carb is rice or quinoa for breakfast, this may not help you to achieve results in the Zone.

Cranberrycat

We don't own the earth; we borrow it from our children.


Mag User is Offline
Posts:6
Newbie
Newbie

12/23/2008 1:07 AM
Dear Sue and Cranberrycat, and Margaret

thank you for your replies.

I borrowed 4 books from Dr Sears from the library, and reading "mastering the zone", it does explain the theory better in the front part.

there is a few pages - 7 day zone diet for 3 blocks typical american women. I typed it out and get to understand the system.

there are a few things I am not happy with :

a) most of the recipe found in the zone books and elsewhere are in 4 block units
b) too much cheese, everyday there is cheese (I don't think my system can tolerate that)
I am more thinking of snacks - replacing cheese with humus, 'cos I don't think I can tolerate advocado - the guacamole dip- either - sure I can use tofu dip, but I want to limit it to once a week as soy suppress thyroid function.....so now I am really running out of snack ideas.

c) half an apple, half an orange, ..... how are you going to do with the other half ?

d) egg whites .... how about the yolk ?
it just does not sit well with me to throw away egg yolks,,, what is from nature is far better than from a factory, I rather prefer something natural - whole and complete than egg white subsititute, or zone cereal (processed)

I know grains were not available 10,000 years ago, good argument against USDA food pyramid using grains as base, which I do not argree... but I think the bad guy is wheat, processed wheat...I am chinese and i have a chinese stomach, and over the past few thousand years of chinese history, we eat rice....I am talking about brown rice/red rice/black rice when I say rice...and I am thinking of doing 1 block at a 3 block meal, 1 out of 3 blocks should be about 33%. I never have high blood sugar problem. (1 block of rice maybe better proportion for a 4 block person) like a rye bread as suggested in average american women 7 day zone diet in the "mastering the zone" book .... one block rice is like 1/5 of a cup, really don't know how much that is ... am going to see if I could buy a set of those measuring cups !!!


I still have a question about protein shake -
do you use 7g a scoop for 1 block, and 3 scoops for 3 blocks and add fruits and oil ???

what if the protein shake I am using is already a balanced meal:
23g protein
28g carb (include sugar (13g) from honey and fructose and 9 gram of fibre)
4.5g of fats
I guess there is no room to add fruit nor oil if strictly follow the zone rule,


I only see olive oil in the suggested recipe and not flax oil or hemp oil, do you know why ???

I have another question :
when I was in school, I was told that the proportion of zone diet is :
40% protein, 30% carb and 30% fats. (so it is a high protein, high fat diet)

now I read the detail and do the math :
7g of protein (X 4 cal) : 9g of carb (X 4 cal) : 1.5g of fats ( X 9 cal)
it is actually 36% : 46.5% : 17.5%

was the 40 :30 :30 a mis-representation ???
Cranberrycat User is Offline
Posts:5313
Zone Expert
Zone Expert

12/23/2008 10:30 AM
Mag, I will try to answer your questions, but I think a lot of your answers will be found in the books that you have checked out.

The menu ideas are "suggestions". You don't have to eat them. Just use the block list and put together your own meals with the foods that you like.

a) You will have to convert to 3 blocks, this isn't a big deal. Mastering the Zone (MTZ) breaks each ingredient down by block, and so you can just cut down on the amounts. Or, make the recipes as they are, but just multiply until you have 12 blocks (3 meals each of 4 blocks). Then, divide up into 4 portions, you will have 4 meals of 3 blocks. Nice way to handle this problem, and you will have 3 meals ready to go.

b) You don't have to have cheese if you don't want it. Just choose another protein from the block list.

c) Wrap the other half apple or orange in a baggie and save it. Oranges are not a big deal if they are wrapped. Apples are a bit more difficult due to browning, but you could add some lemon juice to the exposed surface. If you want a fruit that doesn't get "wasted", then eat grapes or berries instead of apples and oranges.

d) I used to feel the same way about throwing out egg yolks, but I no longer feel that way. I don't buy substitutes. I use real eggs, crack them open and toss out the yolks. Just because it is available in nature, doesn't mean it is good for you. I wouldn't eat seeds or pits, either. I think of the yolk as the "pit" of the egg, and I toss it just like I would toss out an apple core.

I hear your concern about rice. Those varieties are not as big of a problem as processed white rice. But, all grains should be treated as "unfavorable". People of oriental descent have been able to overcome the effects of rice due to the fact that this area of the world has not been industrialized, and those people are very hard workers-they are able to work hard and minimize the glycemic impact of their rice intakes. Nowadays, as these people become more industrialized, they are also becoming more sedentary. They will not be able to overcome the glycemic impact of rice.

Protein powder: you would use 7g protein powder for one block, and 21 g protein powder for 3 blocks. It depends on the brand of protein powder, as to how many scoops you are counting.

Your shake example would require additional block of carb, because you would subtract the fiber from the total carb. You will read about this in your books, but fiber does not digest and therefore does not stimulate insulin.

When you do the math, you need to use 7g for protein, 9g for carb, and 3g for fat. This will come out more closely to 40/30/30. It is assumed that many protein sources also contain fat, so the block list will list fats as 1.5g per block. But, if you use figures, then you have to account for the fat hidden in the protein.

I hope you enjoy your reading! I think that things will make more sense as soon as you get into the books!

Cranberrycat

We don't own the earth; we borrow it from our children.


Sue K User is Online
Posts:8675
Zone Expert
Zone Expert

12/24/2008 1:54 PM
You're welcome Mag!

re:

a.) You might prefer the plate method where blocks will not be an issue.

b.) No need to eat any dairy. Hummus will not replace a protein food. The meal suggestions are suggestions only that are sort of main stream American diet. Any lean protein, low density carbs and monounsaturated fats will be fine in a snack or a meal.

d.) Yolks are high in AA. As you read further in your Zone books you'll see why avoiding dietary sources of AA is a major component of the Zone diet.

In the Zone books you'll read about the rates of heart disease in China being high, most likely a direct result of the major role that rice plays in the diet.

For more info on why flax and hemp oil are not appropriate do a search. You'll find past discussion here in the forums. You can read about the drawbacks of short chain omega 3's (eg.flax) in "The Soy Zone".

Regarding 40/30/30 and the Zone, those percentages of calories from protein, carb and fat represent the midpoint of the range of ratios that define the Zone. Those would represent the Zone for the average person. Once you adjust any one of the macronutrients you will no longer be eating the 40/30/30 proportions (the Zone guidelines including adjusting for hunger). Dr. Sears has written something to the effect that he has some regret about initially having referred to the Zone as 40/30/30, because it has confused many people.

sue

Lost 100 lbs 14 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil!


To view my before/after pics and meal photos scroll over this picture and click when the link appears.

Zone Dinner Party (link)
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Dr. Barry Sears, PhD.Dr. Barry Sears is a leading authority on the dietary control of hormonal response. A former research scientist at the Boston University School of Medicine and the Massachusetts Institute of Technology, Dr. Sears has dedicated his research efforts over the past 30 years to the study of lipids. He holds 13 U.S. Patents in the areas of intravenous drug delivery systems and hormonal regulation for the treatment of cardiovascular disease.

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