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Subject: Question about breakfast

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Jessi User is Offline
Posts:46
Aspiring
Aspiring

09/28/2009 3:54 PM
Hi everyone! I just started on the zone and am having a hard time in the A.M. The first issue I have is coffee. I know that it messes w/ hormones and so I have cut WAY back (from about 3 or 4 mugs to about 1 or 2)I am not able to cut it completely out. Is this a large issue? Also I take it black with a tiny bit of splenda, can I count this as a carb?

The other issue I am having is about the timing b/t breakfast and lunch. I wake up about 6:20 and have been eating breakfast around 7. Sometimes I am not able to eat lunch until about 1 or 1:30, which is about 6 hrs later. I am a preschool teacher (12 1 yr olds) and do not have time to eat a full meal if I am busy w/ the children's needs. My question is this, would it be possible to break up my breakfast into 2 blocks and then eat a 1 block snack around 9am? It would be much easier for me to squeeze in a 1/2 apple, low fat cheese stick and a couple of nuts while taking care of the children.

I am also having a bit of an issue getting all of my carbs in. Now I love fruit and veggies, however I am having a hard time eating such large quantities at one sitting. I have been getting full and am not able to eat all of most of my meals. Any advice would be great!


Cranberrycat User is Offline
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09/28/2009 5:33 PM
Jessi,

In my mind, the reduced caffeine intake is not a huge issue. I know that Barry Sears wrote YEARS AGO that caffeine elevates insulin levels, but I have not seen him address this for many years, I have not seen it addressed in any of his recent books. Recent studies have shown that caffeinated coffee can be beneficial to diabetics for glucose control. Now, if it is beneficial for diabetics, then it really must not have a huge impact on the body's insulin levels. So, if you drink coffee and you don't notice any change in your ability to maintain meal satiety for at least 4 hours, then I would say it is fine for you. However, coffee with splenda added to it would not be counted as a carb (no carbs in coffee or splenda).

Yes, you may break up your breakfast in the manner in which you stated, just be aware that string cheese probably has enough fat in it, so you would not need the nuts.

If you struggle to get carbs in, then one very easy tip is to use beans for one of your carb blocks. Beans greatly reduce the overall size/volume of the meal, so you will get your blocks without feeling as if you stuffed yourself. Other ideas are to use tomato sauce or salsa.

Cranberrycat

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


Jessi User is Offline
Posts:46
Aspiring
Aspiring

09/28/2009 6:51 PM
Thanks C for the info! You actually answered another one of my questions about buffalo as well. I had found the caffiene info. in a book from the library so I'm sure it does not reflect recent studies/data. Great to know, b/c honestly I won't give it up all together, and it boosts my mental clarity. And also I'm glad to know about the cheese counting as a fat as well, I was actually confused about that. Thanks for the bean/sauce/salsa tip too. I literally can not eat multiple cups of broccoli or 3 whole peppers. This all seems so simple, yet it is just that after so many years of using the gov't food pyramid this is a radical change and seems like a lot of new info. However, I really like the benifits I have been noticing so far. I have not dropped any weight yet however my skin looks better, I'm never hungry, and my mind is clear and I am having more positive thoughts. Plus who wouldn't follow Dr's orders when he perscribes a wine and cheese snack right before bed!

One other thing. I have noticed that I have been very thirsty. I normally drink about 4 bottles of water a day (8, 8oz servings) however I have been drinking much more water while on the zone. Not that I'm worried, it is a good thing! I was just wondering if this is normal, and what the possible cause would be?

I also found your recipe section, too bad I just went grocery shopping yesterday... I will prob. give some of those recipies a go after my next trip to the store. Thanks again!


Cranberrycat User is Offline
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09/28/2009 8:58 PM
You're welcome!

FYI, I will tell you that other zoners here may not share the same thoughts on caffeine that I do. But, I did spend some time researching this on the net a few months back. And, I am a former heavy coffee drinker, went cold turkey when I started zoning in 2004. Then, after my research, I allowed myself to try 1-2 cups of coffee per day. I have not had any problems with hunger coming on any earlier than what is normal for me, so I really don't believe that there is any effect on insulin levels with this level of coffee consumption.

It takes more water to metabolize the fat, and your body is probably responding to the increased water needs. As long as it is not excessive, it is fine.

Oh, and let me know when you try my recipes! I like getting pats on the back, now and again! LOL!

Cranberrycat

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


Cranberrycat User is Offline
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Zone Expert

09/29/2009 10:47 AM
Just replying to my own post...LOL!

Anyway, more thoughts on coffee. I am basing my statement about caffeinated coffee on a study done fairly recently that was published by JAMA.

I also wanted to recognize that there is a lot of conflicting information online. So, just make sure that when you make the decision on coffee consumption, that you consider your source.

Cranberrycat

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


Sue K User is Offline
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09/29/2009 6:39 PM
Hi Jesse!

A couple tips.

1. Dr. Sears recomends cutting out regular coffee in the Zone. It's my understanding that the by products fo metabolizing caffeine elevate insulin levels. For some people it can mean the differnce between being in the Zone ane not begin in the Zone.

2. In the Zone your body switches from burning carbs to produce its energy to burning fat to porduce all its energy. You're finding you're drinking more water because burning fat requires 1.5 times more water than burning carb.

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.

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Cranberrycat User is Offline
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09/29/2009 11:15 PM
Actually, some of the articles that I read actually suggest that it may be the byproducts of the coffee that is beneficial, which is the opposite of what Sue is suggesting.

Cranberrycat

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


Jessi User is Offline
Posts:46
Aspiring
Aspiring

09/30/2009 10:03 PM
Thanks ladies for all the tips and info! If I'm going to be 100% honest I'm prob. not going to be cutting the coffee completely out, at least right now. I have been thinking on this issue, and next time I go to the store will prob. pick up some 1/2 caff. coffee since there seem to be so many conflicting issues and studies with it. I feel that coupled with me cutting back on the amount is good for right now b/c it is a massive improvement! I would eventually LOVE to give it up (would be great for my teeth too, I wouldn't have to waste so much $ on whitening them) Right now I am just proud of myself for cutting back on it so much, and radically changing the rest of my diet, so I am not too worried about it... I'm getting married in 11 months and would love to loose about 30 lbs before that, but more importantly I want to spend a long, happy, and healthy life with my fiance, so I am setting us up for success now! Thanks again, you both are a great inspiration!


Cranberrycat User is Offline
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Zone Expert

09/30/2009 11:34 PM
I submitted a question on coffee to Dr. Sears. I did get a response, and I will be happy to share it, but I had a few points to clarify before I do.

If I don't hear back, I will just share what I learned.

Cranberrycat

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


Linda User is Offline
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Aspiring
Aspiring

10/01/2009 10:26 AM
CC...I just tried your recipe for pancakes. WOW what a treat! Being a diabetic, I learned many years ago I could not tolerate pancakes or waffles as they would send my blood sugars into a tailspin. It was so nice to be able to eat the pancakes, which tasted fabulous, and know that I was not going to feel awful later. The texture was much better than another recipe I tried and they were so easy to make. I just added 1 oz of turkey smoked sausage, 1/2 an apple, sliced, and a little fat, to round out the blocks. I enjoyed it immensely! Thank YOU!!!

Linda

No food tastes as good as being healthy and thin feels!
Laurie User is Online
Posts:139
Zoner
Zoner

10/01/2009 11:11 AM
Thanks, Cranberry -- can't wait to hear the information!

Jessi -- I'm with you on this -- I've been trying to cut back on caffeine, and that is ultimately my goal (eventually, to cut it out completely). However, I'm focusing on and strengthening all the other positive changes I've made in my lifestyle. If I take on too much change at once, and set my self-expectations too high, I'll get discouraged. I suspect that how much caffeine a person can have before it keeps them out of the Zone is different from person to person. I'm feeling much better overall now that I'm following the Zone program, but I suspect I'm not feeling the full benefits (nor controlling my insulin and inflammation levels as well as I could), due to my caffeine consumption. But for now, it's a trade-off I'm willing to live with. I guess I'm trying to get out of that "all-or-nothing" mindset I usually fall into -- that's very dangerous for me, since I can get discouraged if I feel like I'm not working a program "perfectly" and then throw in the towel completely (i.e., regain the weight I've lost).

Laurie

Weight (lbs): 250/[120-125]/[120-125] (Start/Goal/Current)
Body Fat (%): 49.8/22/24 (Start/Goal/Current)
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Jessi User is Offline
Posts:46
Aspiring
Aspiring

10/05/2009 1:37 PM
Hey Laurie, glad we are in the same boat, I feel the same way! CC, I would love to hear what the good Dr. has to say on this matter too!


Cranberrycat User is Offline
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Zone Expert
Zone Expert

10/05/2009 11:39 PM
I never got the clarification, so I will just post the response as it is. What it comes down to is that he agress that there are some anti-inflammatory benefits, and may be beneficial if you don't have insulin resistance.

____________________________________________________
It’s the metabolic breakdown products of coffee that increase insulin. However, increasing insulin is different than insulin resistance, which comes from a dysfunctional insulin signaling system in target cells. Once you develop insulin resistance, insulin levels are elevated all day in spite of any coffee consumption. Coffee also contain polyphenols that have anti-inflammatory properties that would help prevent the development of diabetes in some individuals. Bottom line, if you don’t have insulin resistance (a low TG/HDL ratio would be indicative that you don’t), then drinking coffee in moderation may have some anti-inflammatory benefits.

Barry



Cranberrycat

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


Sue K User is Offline
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Zone Expert

10/05/2009 11:47 PM
What was the question that was submitted?

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

10/06/2009 12:08 AM
Question:: I am wondering about caffeine in coffee, how much does it really affect insulin levels? I have read some studies printed in JAMA and Archives of Internal Medicine, both suggesting that coffee consumption can actually lower one's risk of developing type II diabetes. In my mind, I don't understand how coffee can lower risk of diabetes if it also elevates insulin levels? Can you shed some more light on this subject?

Cranberrycat

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


Sue K User is Offline
Posts:8674
Zone Expert
Zone Expert

10/06/2009 9:17 AM
What part of that reply have you asked for clarification on?

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

10/06/2009 1:51 PM
The clarification that I would like had to do with the comment that he made about "increasing insulin levels" and insulin resistance.

He says that they are different, but didn't really go into detail about it. Yes, they are different as far as "increasing insulin levels" is a "temporary" state, while insulin resistance is more of a chronic (but reversible) state.

But, consuming products that increase insulin levels DOES lead to insulin resistance. So, if coffee increases insulin levels, it sounds to me as if he is saying that the overall impact of the anti-inflammatory benefits of the coffee outweighs the negative impact of the increased insulin levels, because he has downplayed the fact that there was a significant increase. He really didn't quantify how much of an effect there was, so he really didn't completely answer the question.

The only thing that really comes out of it is that for those who are not insulin resistant, the anti-inflammatory properties may be beneficial.

Cranberrycat

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


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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.

A turning point in his research occurred in 1982. That year, the Nobel Prize in Medicine was awarded for discoveries of the role that specialized hormones, known as eicosanoids, play in the development of cardiovascular disease, diabetes, auto-immune diseases, and cancer. Since eicosanoids are only generated from dietary fat, Dr. Sears reasoned that one could apply intravenous drug delivery principles to nutrition in order to control these exceptionally powerful hormonal responses with laser-like precision. In essence, his approach treats food as if it were a drug.

This area of his research led to various patents in the area of hormonal control by essentially using food as an oral drug delivery system to modulate eicosanoids especially for cardiovascular, diabetic, and neurological patients.

The impact of Dr. Sears’ revolutionary work in the dietary control of hormonal response began with the publication of his landmark book, The Zone. Since its publication in June 1995, The Zone has sold more than 2,000,000 hardcover copies, and became a #1 best seller on the New York Times book list. In addition, The Zone has been translated into 22 languages indicating a worldwide response to Dr. Sears’ research. His second book, Mastering the Zone, published in 1997, also became a New York Times bestseller with hardcover sales in excess of 500,000 copies to date. His third book, Zone Perfect Meals in Minutes, published in 1997, quickly became one of the best-selling cookbooks of 1997 and an another New York Times bestseller. The Anti-Aging Zone was published in 1999 and provides the molecular insights into how the Zone Diet can reverse the aging process. The Omega Rx Zone, published in 2002, explores the molecular foundation of chronic disease and how high-dose fish oil can dramatically reverse it. His latest book The Anti-Inflammation Zone discusses how to combat silent inflammation in order to reduce the risk of cancer, heart disease, diabetes, dementia, and many other inflammatory conditions—and how to reverse these conditions if they are already present. To date more than 5 million hardcover copies of his Zone books have been sold in the United States.

His research has elevated food from more than simply a source of calories to being recognized as an exceptionally powerful drug. Because of his revolutionary research, Dr. Sears has been a frequent guest on many national programs such as 20/20, Today, Good Morning America, CBS Morning News, CNN, and MSNBC.

Dr. Sears continues his ongoing research as President of Zone Labs, a biotechnology company in Danvers, MA as well as the President of the non-profit Inflammation Research Foundation in Marblehead, MA. In addition to continuing research on the hormonal effects of food, Dr. Sears has expanded his research in developing innovative dietary approaches to treating cancer and neurological conditions, as well as his on-going work in treating cardiovascular diease and type 2 diabetes.

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