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Subject: Extended Food Lists

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Veghead User is Offline
Posts:9
Newbie
Newbie

02/17/2008 12:16 PM Alert 
Hello! I'm new to the zone. I've been trying to figure out how to eat and stay within the zone. The lists from Sears' book is VERY limited. I have allergies/sensitivities to milk and soy. So most of the recipes I can't have. I was hoping that someone had extended the list of food blocks and had it posted somewhere so I could try to adapt some of the recipes. I can't even find out how my rice protein powder compares and if its more a protein or a card or a mixture.

Anyway, does anyone know of any HELPFUL resources out there that I can use? I hate reinventing the wheel especially if there are people out there that have more experience in figuring these food blocks and substitutions.
Cranberrycat User is Offline
Posts:2576
Zoner
Zoner

02/17/2008 2:18 PM Alert 
You can use any food nutrition database to figure out what foods will fit into the Zone. Using a glycemic load index of some sort will help you to choose.

I rely on www.nutritiondata.com for foods that aren't on my zone food list. On that website, you can do a food search, and then get a page that lists out all of the nutrition facts on that food item. It also gives an estimated glycemic load for that food item.

If you are looking for information on a food that is not listed in the block list, then remember that there are 9 grams of carb in a carb block, 7 grams of protein in a protein block, and 3 grams of fat in a fat block. Many protein sources also contain fat, and so the fat blocks are figured as 1.5 grams per block to account for that. For carbs, if the glycemic load is relatively low, then you could consider it as a favorable carb.

Let me know if this is helpful, or if you have further questions.

And, any time you have a question about a certain food, feel free to post it here, and we can all take a stab at it!

Cranberrycat

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

Bev-Ann User is Offline
Posts:107
Zoner
Zoner

02/17/2008 5:07 PM Alert 
I use rice protein powder too. Check the label on the container and look for ones that are made from "sprouted brown rice", have no sugars added (stevia or sucralose is ok) and are a minimum of 80% protein. They should have less than 1g of net carbs per 20 or 30g of protein. I buy a plain, unflavoured, unsweetened one online from www.bulkfoods.com.
Use CBCat's suggestion to look up foods that aren't in the lists. Just remember to subtract the fibre from the total carbs to get NET CARBS when you are calculating 9g per block. Something I do is to choose high-fibre foods...I look for 20% or more of the total carbs to be fibre. That's not in any of the Zone advice, it's just something that helps me. In general, the higher the percentage of fibre, the lower the glycemic load will be.
Cranberrycat User is Offline
Posts:2576
Zoner
Zoner

02/17/2008 5:13 PM Alert 
Bev, I would entirely agree with that statement. The more fiber we can get in our diets, the better we will be able to control insulin levels.

On a lighter note, but definitely related, I had a cat years ago that was diagnosed with diabetes. I took him to the vet, and we had to put the cat on insulin. The cat required huge doses of insulin, and the vet had mentioned that the cat was "insulin resistant". This is the first time I had ever heard of this term before--used by my vet before I had ever heard it used in connection with human beings (and I am a nurse).

And, other than giving the cat insulin, there was only one other "treatment" for the cat: a diet HIGH in fiber! And, this was at least 20 years ago.

Cranberrycat

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

Alene User is Offline
Posts:304
Zoner
Zoner

02/17/2008 11:24 PM Alert 
www.drsears.com,
click on Zone REsources in the left column and then on Zone Food Block Guide. It gives measurements of one block for each food listed. I dont know why, but there still isnt any listing on the favorable for carrots, but it is 1 C. per block. Hope this is helpful.
Veghead User is Offline
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Newbie
Newbie

02/19/2008 9:22 PM Alert 
Thank you for the information. I looked at that website (www.nutritiondata.com) you mentioned. It has some really good information! I have been overwhelmed by blocks, glycemic index, and food combinations. I liked the idea of taking the meals from the book and using them because I assumed they were well-balanced in all areas. The problem I have is, for example, if I substitute rice protein powder (that has the same F-C-P ratio as whey powder) for whey protein powder is the meal just as "balanced" or will I have to compensate in some other way - either with this meal or my weekly plan. I'm probably making this more complex than it really is - but that is my gift/curse :)

Regarding the protein sources that also contain fat, if a protein contains 21g protein and 3 g fat, I should count it as 2.6 blocks of protein and 2 blocks of fat?

If I add some fiber supplements, like benefiber, can I add more non-fibrous vegetables to my diet?

Thanks!
Cranberrycat User is Offline
Posts:2576
Zoner
Zoner

02/19/2008 10:48 PM Alert 
And, thank you for the compliment! I really do like that website. I like using it to compare nutritional data and I like some of their tools, too.

You can substitute rice protein powder for whey protein powder, assuming that the P/C/F are the same. You can make any substitutions, as long as they are equal. Like, for instance, subbing in a block of fat for something else that is a block of fat.

Your example of the protein source would be 3 blocks of protein and 1 block of fat. There is 7 grams of protein in a block of protein. When looking at grams, fat is counted as 3 grams per block. However, the block list states that there is only 1.5 grams of fat per block. That is because there is assumed to be 1.5 grams of hidden fat in the protein (unless the protein is fat free, then you would always double the fat block).

As for adding fiber, I think that fiber supplements may help, but the dietary fiber that you get from food is what will really help you with insulin control, not the fiber that you add.

Cranberrycat

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

Veghead User is Offline
Posts:9
Newbie
Newbie

02/20/2008 8:19 AM Alert 
Bev-Ann: Thanks for the tip - I had not been subtracting the fiber for the total carbs - that might have led to some of my confusion.:blush: Now I can eat more carbs than I was!
Veghead User is Offline
Posts:9
Newbie
Newbie

02/20/2008 8:27 AM Alert 
Cranberrycat: Could you please explain what you meant when you wrote "Many protein sources also contain fat, and so the fat blocks are figured as 1.5 grams per block to account for that?" That is why I thought my example of 21gP and 3gF would have been 3PB and 2FB (after correcting my protein= 7g mistake). I'm not sure what you were trying to say in your statement if the correct calculations are 3PB and 1FB.
Cranberrycat User is Offline
Posts:2576
Zoner
Zoner

02/20/2008 9:08 AM Alert 
Veghead,

Most protein sources are animal sources. Animal protein naturally carries some fat in it. So, in the Zone, a total block of protein (not fat free) is 7 grams of protein and assumed to have 1.5 grams of fat. If your protein happens to be fat free, then the fat block is doubled (to add the "missing" fat from the protein), and you would add 3 grams of fat per block rather than just 1.5 grams per block.

Cranberrycat

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

Bev-Ann User is Offline
Posts:107
Zoner
Zoner

02/20/2008 9:40 AM Alert 
Veghead, you can use a program like FitDay that will show you exactly how many grams of carbs, fibre, protein and fat there is in the foods you put together for a meal. It even has a column that calculates the net carbs so you don't have to. It has almost the entire USDA database (the same source that NutritionData.com gets it's data from) built in. There is a free online version at www.fitday.com.
Veghead User is Offline
Posts:9
Newbie
Newbie

02/20/2008 4:26 PM Alert 
I actually downloaded the fitday desktop application and am currently using that to try to track my intake. The application is still a bit buggy but you can track all sorts of information. I see that it does already subtract my fiber from the carbs so I better make sure I fill that field in when I make my own foods.
Veghead User is Offline
Posts:9
Newbie
Newbie

02/20/2008 4:40 PM Alert 
CranberryCat: I think I got it. tell me if I am right...

a meal with non-animal (or fat-free) protein should be:
7.5gF + 7gP + 9gC
a meal with animal protein (with the fat still in) should be:
3gF + 7gP + 9gC

So in meal 1 I add something like 7.5 tsp of almonds and in meal 2 I only get to add 3 tsp of almonds (3 Blocks).
Bev-Ann User is Offline
Posts:107
Zoner
Zoner

02/20/2008 5:06 PM Alert 
I'm not CBCat, but I'll try to answer your question. :-)
The total fat doesn't change...it's 3g per block whether your protein is fat-free or not. One block of cooked skinless chicken breast has about 1g of fat so you'll need to add 2g of fat from another source. One block of protein powder typically has nearly 0g of fat so you'll need to add 3g from another source. But one block of cooked lean lamb already has 3g of fat so you wouldn't add any fat.
I use the desktop FitDay program too. Pay attention to the total fat for the meal and add more only if it's under for the number of blocks (3g per block). And don't sweat it if it's over by 1 or 2g before you've added any fat, just try not to eat those foods too often.
Veghead User is Offline
Posts:9
Newbie
Newbie

02/20/2008 5:14 PM Alert 
For the suggested sample snack doesn't the tuna already have 1gF? Why would I add olive oil?

Sample Snack:
1 protein block = 1oz. canned tuna in water
1 carbohydrate block = 2 cups celery
1 fat block = 1/3 tsp. olive oil
Bev-Ann User is Offline
Posts:107
Zoner
Zoner

02/20/2008 5:25 PM Alert 
You need 3g of total fat in the block. If the tuna has 1g of fat, you need to add 2g of other fat to get it up to 3g.
Sears is working on the assumption that very few people are using programs like FitDay so don't know how many grams of fat are in foods. He's trying to make it easier by suggesting general food portions. But since you're using FitDay you don't need to use his suggestions, just look at what FitDay says for net carbs (9g/block), fat (3g/block) and protein (7g/block).
Now having said that, there is one more very important thing...only count the grams of protein in complete sources...animal, soy or protein powders. Don't count protein from veggies, fruits, grains, nuts, etc. Fat and net carb grams are counted the way FitDay reports them but you might have to do a little math with the protein. :-)
Veghead User is Offline
Posts:9
Newbie
Newbie

02/20/2008 5:56 PM Alert 
I think I got it now! Whew!
Thanks all!
Sandra User is Offline
Posts:5
Newbie
Newbie

02/28/2008 4:08 PM Alert 
<<< just look at what FitDay says for net carbs (9g/block), fat (3g/block) and protein (7g/block).

Now having said that, there is one more very important thing...only count the grams of protein in complete sources...animal, soy or protein powders. Don't count protein from veggies, fruits, grains, nuts, etc.

Fat and net carb grams are counted the way FitDay reports them but you might have to do a little math with the protein. :-) >>>>


So do you not subtract the fiber amount from the carb counts? Or has FitDay already done that for you?

Thanks,
Sandra


Debi User is Offline
Posts:4
Newbie
Newbie

03/04/2008 7:02 PM Alert 
I didn't think I was confused with blocks of fat but now I am.

Do I need to check the fat grams for each protein serving and adjust the fat blocks? That seems complicated.

I am having the zone protein powder tomorrow as my only protein at breakfast. Should I double the fat blocks to 6?

thank you for the clarification.
Debi
Sue User is Online
Posts:4653
Zoner
Zoner

03/04/2008 7:47 PM Alert 
Debi,

Most important is to adjust fat if it's a fat free protein (e.g. egg white, prote powder, fat free dairy, soy "meats", some deli-style turkey). It's important to have the miniumm 3 g fat to balance every 7g protein. Yes, you'd double the blocks to 6 for a protein powder breakfast, unless your protien powder happens to contain fat.

If you have a food with more than the minimum fat, it's nto a crucial to adjust. A little extra fat will enhance your ability to control insulin at a lower level. An example would be a snack with low fat cheese for the protein. Low fat cheese usually has around 4.5 g fat to a block. In this case you wouldn't need to add a fat block, but it would also be fine if you chose to do so.

sue

lost 100 lbs 14 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

Sue, Zone Snack
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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.

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Commonly consumed fish and shellfish in the United States

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