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Subject: Sue's Meals, Snack's and Recipes

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Kristen19 User is Offline
Posts:21
Aspiring
Aspiring

01/22/2009 2:39 PM
Thank you, I could not find pumpkin in the block list so I wasn't sure. I am surprised it is unfavorable because it is such a healthy food, with so much fiber. I guess it is in the way that the body metabolizes it, that is unhealthy.
Thank you for the tofu advice as well. For some reason the package I had of the soft tofu (vs. the firm) had the same carbs. the protien was only a gram difference and the fat was also the same. I guess it depends on the brand used. <img src='http://www.zonediet.com/desktopmodules/ntforums/images/emoticons/smile.gif' height='20' width='20' border='0' title='Smile' align='absmiddle'>

Kristen19
Cranberrycat User is Offline
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01/22/2009 2:44 PM
Kristen19,

Yep, the pumpkin is unfavorable, but just remember that you can use unfavorable carb-in moderation. I agree, though, that pumpkin is a really good source of fiber and vitamins!

Cranberrycat

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


Cranberrycat User is Offline
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01/22/2009 2:51 PM
I just checked the glycemic load, and it really isn't all that high. I wonder what it is that makes pumpkin so unfavorable?

Cranberrycat

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


Sue K User is Online
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01/22/2009 3:38 PM
You're welcome Kristin19! I assume pumpkin to be a carb to use in moderation (less favorable) because it's in the winter squash family. On the other hand, spaghetti squash is a hard squash that's similar to winter squashes yet it's Zone friendly, so pumpkin might be also. Regardless, if it's only 1 block spread 12 -16 blocks, it's not going to have great impact.

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
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01/22/2009 4:42 PM
Something of note, that I have been working on these past few days...

We have had some discussion in these forums on "favorable" vs. "unfavorable", why is it that some things are unfavorable when it just doesn't make sense. Karen and I were working on the bean issue a few weeks ago.

Anyway, I had a few exchanges of email from the Zone Support staff (this was regarding the bean discussion). I basically found out that the basis for the ratings of carbohydrates is based on Sear's work from 1995. Now, obviously there has been some changes made to the block list over the years, but for the most part, things are based on very old data.

She had said that some sources, such as data from Mendosa and from the site that I like to use, are pretty reliable sources for determining glycemic load. When I had asked what the source was that Sears used in 1995 (I was expecting her to cite some source from the bibliography in "Enter the Zone"), she stated that Sears could not remember exactly where this information came from! Now, I don't know if she said this because they prefer not to release the reference, or if it is true that he doesn't remember where it came from.

Anyway, the point is that perhaps some foods are in need of further study and updates need to be made?

I agree with Sue, if you are only using one block's worth, then it really isn't that much to be worrying about. Truthfully, I would be more worried about the rest of it, mainly the oat flour being used for the majority of the carb.

Cranberrycat

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


Marie User is Offline
Posts:38
Aspiring
Aspiring

01/22/2009 9:42 PM
Hi CC, I was wondering that when you look for the Glycemic load what is the minimun in other to know if a certain food (carb) is unfav such as the pumpkin example?

Sue those new pictures of you recipies look yumiiiiii!!!!
Cranberrycat User is Offline
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Zone Expert
Zone Expert

01/22/2009 10:13 PM
It is usually a GL of 10 or less. Depends on the website that you are using, but I generally use www.nutritiondata.com.

One cup of pumpkin from a can has an estimated GL of 6.

Cranberrycat

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


Marie User is Offline
Posts:38
Aspiring
Aspiring

01/23/2009 3:24 PM
Ah that's the same website that I always use! Thanks!!!!!!!
Marie User is Offline
Posts:38
Aspiring
Aspiring

01/23/2009 3:31 PM
So for example, I looked grees peas, I found them roasted and taste great so I bought them for snack but when I looked them on the zone list and they are under unfav carbs eventhough their GI is 9 (for a cup). What do you think about this?
Cranberrycat User is Offline
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01/23/2009 3:38 PM
I think that might be a bit high for a GL, considering that you would probably want to eat more than 1 cup of peas for your carbs in a meal.

Cranberrycat

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


Marie User is Offline
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Aspiring
Aspiring

01/23/2009 4:05 PM
But how about for a snack 1/2c? Would you say is ok?
Cranberrycat User is Offline
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Zone Expert

01/23/2009 7:26 PM
I generally don't track my GL's all that close (after all, that is what the block list is supposed to do for me). You could try them for an occasional snack, to see if they work for you.

Cranberrycat

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


Sue K User is Online
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Zone Expert
Zone Expert

01/24/2009 10:12 AM
Hi everyone!

Here's my menu from yesterday.

I eat 13 blocks a day.

*******************************************************************
A Day in The Zone


Breakfast (3 bl): egg white omelet topped with chili (leftover turkey chili made of ground turkey, kidney and black beans, onions, tomato, seasonings and olive oil); nuts and a few strawberries on the side

Mid morning snack (2 bl): 1 Dr Sears Zone bar (Sweet and Salty Nut Crunch flavor)

Lunch (at Whole Foods Market; 3 bl): Baked fish (baked with olive oil, canola oil and lemon slices), a huge serving of spinach sauteed with garlic cloves, fresh raspberries

Afternoon snack (1 bl): egg whites and hummus

Dinner (3 bl): Salmon, sautéed thin sliced nappa cabbage seasoned with vinegar , Bragg’s Liguid Aminos and a pinch of fructose; stir fried veggies with cashews seasoned with Bragg’s ( a purchased pre-cut mix of fresh onion, bok choi, pea pods, bamboo shoots, carrots, broccoli, mushrooms and baby corn); a few fresh strawberries for dessert

Bedtime snack (1bl): plain yogurt with vanilla flavoring and Macadamia nut butter mixed in

**************************************************************

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)
Sue K User is Online
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Zone Expert
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01/24/2009 10:32 AM
Thanks Marie!

I'm planning to add some more new photos this weekend.

Your best bet would be to keep the amount of roasted peas to a minimum. Green peas are included on Barry Sears' list of carb to use in modertaion. 1/2 cup of peas is 1 C block. If those roasted peas are also dried and crunchy (like a snack food) they are even less likely to help maintain lower insulin levels. The more a carb is processed (cooked, dried, powdered, etc.), the less Zone friendly it becomes.

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)
Sue K User is Online
Posts:8666
Zone Expert
Zone Expert

01/24/2009 3:28 PM
This makes a delicious snack or meal. The slightly heated goat cheese is very creamy. Enjoy!


***********************************************************************************

Goat Cheese and Tomatoes

(inspired by a recipe by Whole Foods Market)

recipe makes 1P, 1C, 1F



Ingredients:

1 block low fat at goat cheese, crumbled
1 very large, or two medium, tomatoes, stem removed and tomato cut in half from top to bottom
Dried basil, to taste
Sea salt, to taste
Ground pepper, to taste
Optional: a little extra virgin oil


Directions:

Preheat oven to 350 degrees.
Place tomatoes on a baking sheet, cut side facing up, and season with salt and pepper. Bake for about 45 min or until tender. (They should not cook so long that they begin to fall apart). Remove from oven and top with goat cheese. Sprinkle with basil. Broil for about 2 min or until cheese begins to turn golden and bubble. Drizzle with a little extra virgin oil, if desired. Serve immediately.


******************************************************************************

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)
Elizabeth User is Offline
Posts:5
Newbie
Newbie

01/25/2009 6:29 AM
Sue,

All of these recipes look terrific, but the one that caught my eye the most was the roasted tomatoes with goat cheese. I've never used goat cheese other than Feta, could you give me an example maybe of what you used? I'm eager to try it!
Sue K User is Online
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Zone Expert
Zone Expert

01/25/2009 8:30 AM
Thanks Elizabeth!

It's a cheese made from goat's milk that is simply called goat cheese. It's available in both the regular full fat type and a reduced fat version. It's usually in formed into logs, sometimes wedges, and also comes crumbled. It has a crumbly yet creamy texture and a distinct flavor (a mild, but distinct flavor). It's delicious. It's delicious and is nothing like, neither in texture, appearance nor taste. I'd say it's not appropriate for every day in the Zone because even the reduced fat version is a bit higher in fat than the typical Zone protein source. I've also seen brie made from goat's milk, but that's not what's used in this recipe. Goat cheese is available in all grocery stores where I live (CT). It's also called chevre. I used the crumbled type in the tomato recipe. I'm planning to put a photo of it in my album later today. Let me know how you liked it after you try it!

A delicious and easy recipe for goat cheese and lentils can be found in some of the Zone books. The recipe contains lentils, goat cheese, lime juice, black pepper (I think), and maybe a little olive oil too.

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)
Sue K User is Offline
Posts:8666
Zone Expert
Zone Expert

01/25/2009 4:52 PM
This recipe is quick and easy to make and is a favorite at our house. It's pictured in the photo album in my signature.


******************************************************************************


Minestrone Soup

Makes 10 servings of about ¾ cup each, approximately 1 C and 1 F per serving

Ingredients:



1 generous tablespoon light olive oil

1 container of Whole Foods Market Minestrone Soup Produce Starter Mix; the alternative is to prepare this starter mix yourself. It contains a little bit of torn kale, approximately 2 cups of chopped veggies (specifically yellow squash, zucchini, white onions, plum tomatoes, carrots, celery, and green beans), and about 1 ½ cups cooked kidney beans (a regular sized can, drained) mixed with a minced fresh garlic. If you’re preparing it yourself, it’s best to mix the kidney beans and garlic first, or even earlier in the day, to season the beans.

1 tablespoon of dry steel cut oats

1 teaspoon sea salt (or an amount to your taste)

1 large can diced organic tomatoes

4 cups of organic fat free chicken stock

Dried thyme to your taste (less is more in this recipe)

Freshly ground black pepper to your taste



Directions:

1. Heat the olive oil over medium heat.

2. Add kale, cut vegetables, steel cut oats and salt. Sauté for 10 minutes.

3. Add the can of tomatoes, stock, kidney bean mixture and thyme. Bring to a simmer. Simmer covered for about 20 minutes.

4. Season with the ground pepper and serve.



*********************************************************************************************

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)
Sue K User is Online
Posts:8666
Zone Expert
Zone Expert

01/25/2009 7:23 PM
Hi Everyone!

I've just added 14 more photos, some with recipes, to the album in my signature.

Enjoy!

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)
Sue K User is Online
Posts:8666
Zone Expert
Zone Expert

01/26/2009 5:27 PM
Hi Everyone!

Here's a Zone balanced muffin that comes out very moist. It's inspired by the muffin recipes in Zone books. A few years ago I combined a couple of Zone book muffin recipes, dropped and added ingredients and tweaked it a number of times. This is the final result. The last time made these, a few yrs ago, Zone Labs’ protein powder was not yet available; I’ve never tried it in this recipe. If anyone makes this recipe let me know how you like it!



**************************************************************



Chocolate Blueberry Zucchini Muffins




Makes 12 to 16 muffins



Consider 1 muffin to be a balanced one block snack both for individuals who use an equal P and C balance and for those who use the drop 1 carb balance.



Dry Ingredients:


1 cup oat flour
5 scoops of chocolate egg white protein powder, the type of protein powder used is critical to the texture and moistness of the muffin(15 blocks)
1 tablespoon apple pie spice, or 2 ½ teaspoons cinnamon, ¼ tsp allspice, and a little nutmeg
1 tablespoon nonaluminum baking powder
2 to 4 tablespoons cocoa powder



Wet Ingredients:


2 whole eggs and 4 egg whites
2 ½ to 3 tablespoons light olive oil (do not use evoo)
1 tablespoon almond extract
scant 1/2 cup unsweetened apple sauce
¼ cup plain yogurt



Add-ins:


1/3 cup broken walnut pieces
½ cup blueberries
1 small to medium sized zucchini grated (grate at last minute to prevent the water from separating out)
(optional) ¼ cup organic chocolate chips or 1 small organic low carb content dark chocolate bar broken into pieces Don’t use regular chocolate chips because it will throw off the C balance.



Instructions:


1. Pre heat the oven to 350°F. Oil the muffin tin, but don’t use any paper liners.
2. Mix the dry ingredients together and set aside.
3. Combine the wet ingredients, whisking them together until smooth. Add the wet ingredients to the dry ingredients. Stir just until evenly mixed, scraping the bottom of the bowl to incorporate the flour and remove lumps. Do not over mix, or muffins will be tough. Gently fold in the walnuts, blueberries, zucchini, and chocolate chips or pieces.
4. Spoon the batter equally into silicone muffin pans that have been oiled with a little olive oil. Do not use muffin cup papers.
5. Bake just until firm to the touch and golden on top and around the edges, and a toothpick inserted into the center comes out clean, usually about 15 to 18 minutes. Take care not to over bake. If over baked they will be dry and tough. Cool on a wire rack (run a knife around the edges if needed to remove from the muffin tin). Cover and refrigerate. Use the muffins within 1 week, or freeze.



***************************************************************

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.

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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Commonly consumed fish and shellfish in the United States

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in parts per million (ppm)
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