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Patricia  Posts:7
 Newbie
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| 08/20/2009 9:39 AM |
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| I'm confused about how to count low-fat cottage cheese. In the various Zone books, one protien and one carb block seems to vary anywhere from 1/3 cup to 1 & 1/4 cups of low fat cottage cheese. This has become a new staple in my diet and I want to get it right. Please help me understand. Thanks. |
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Pat in Texas |
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xee  Posts:38
 Aspiring
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| 08/20/2009 12:12 PM |
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1/4 cup 1% low fat cottage cheese=1 protein So, for a 1 block snack, you would need to add 1C and 1F That help? |
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Jana  Posts:465
 Zoner

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| 08/21/2009 7:04 AM |
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Patricia, in addition to what Xee has said, you should have a look at the label on your cottage cheese. You are aiming for 7g of protein per block.
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John  Posts:331
 Zoner

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| 08/21/2009 8:04 AM |
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Every package/companies product is a little different. For example, We use Market basket (store brand) lo-fat: 1/2 cup: Protein 14g Carb 5g Fat 1g So 1/4 cup = 7g protein = 1 block protein with carb and fat negligible. |
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~john <>< <>< <>< <>< <>< ><> ><> ><> ><> ><>
 <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> |
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Patricia  Posts:7
 Newbie
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| 08/21/2009 7:11 PM |
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| Thanks everyone. Your responses were very helpful. I'm thrilled with my progress on the Zone -- lost 12 pounds in 3 weeks and feeling more energetic! |
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Pat in Texas |
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Jana  Posts:465
 Zoner

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| 08/22/2009 10:17 AM |
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Congratulations on your progress Pat!!
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Sue K  Posts:8674
 Zone Expert

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| 08/22/2009 10:26 AM |
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| Great Pat! Keep up the good work! |
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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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Rachel  Posts:3
 Newbie
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| 08/26/2009 7:36 PM |
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| Gah... I've been doing 1/3 cup. I'll have to remember that I'm aiming for 7g of protein. Glad I stumbled upon this thread. |
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Calogero  Posts:74
 Aspiring
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| 09/04/2009 5:32 PM |
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Does the cold press version of cottage cheese count as the same or is it entirely different?
I can not stomach eating the cottage cheese from the container and can/will eat the cold press if allowed under The Zone.
Am I or is it allowed and if so the same number of blocks? |
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Sharyn  Posts:72
 Aspiring

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| 09/16/2009 9:05 AM |
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The cottage cheese I bought has 2.5g fat, 6g Carb and 12g protein per 1/2 a cup. I was counting it as 1F, 1/2C and 1 1/2P..... is that correct? BTW, I don't know that I have heard of cold pressed cottage cheese.... where do you find it? |
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Sharyn from FL |
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Cranberrycat  Posts:5313
 Zone Expert

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| 09/16/2009 9:55 AM |
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Cottage cheese gets a little hairy, IMO! First, you don't have to be exact. Close does count! Usually, you would not bother counting the carb in cottage cheese. Per block, there is not really enough to worry about, as it only contributes 3g of carb. But, when you use more of it, like in a meal, then you actually have enough carb there to count it as a block, and especially some folks who are more carb sensitive, need to take that into account. So, for your example, I would count it as 1 fat, 1/2 carb, and 2 protein. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Sue K  Posts:8674
 Zone Expert

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| 09/16/2009 10:16 AM |
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Sharyn, Barry Sears instructs to consider plain cottage cheese as a protein, and to disregard the carb it contains. Re the cottage cheese nutrition info you quoted here, the 1/2 cup contains 2P blocks. You shouldn't count the fat in it (or in any low fat cottage cheese) toward the fat blocks you'd add to the meal. If you do that, you'll be missing fat in the meal and have a tough time staying in the Zone. To help you understand this better, here’s how Dr. Sears explains fat blocks (taken from MASTERING THE ZONE, page 292 and 293). “Why is a fat block only 1.5 grams? Every block of low-fat protein contains approximately 1.5 grams of “hidden fat”. Therefore, by adding one extra fat block (which is defined as 1.5 grams of fat) for each block of low-fat protein, you are actually consuming 3 grams of fat or two blocks (one internal in the protein and one external) for each protein block. If you are using fat-free protein sources, such as isolated protein powders, then you should be adding two blocks of fat to achieve the same ratio. Obviously, if you are eating higher fat protein choices, you would not be adding any extra fat blocks to your meal. Remember that every time you add additional fat blocks to a meal, they should be composed primarily of monounsaturated fat.” Some common fat free proteins eaten on the Zone diet are egg whites, protein powder, some deli-style meats, and some soy products. |
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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  Posts:5313
 Zone Expert

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| 09/16/2009 10:57 AM |
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Sharyn, I think the difference is with the fact that you are using the label to count the blocks, rather than just using the food guide. If there is no food label on a particular product, then I rely on the food guide, and the information that Barry Sears puts in his books. However, the food label is always going to be a bit more accurate. Plus, not all cottage cheese is created equally. I have seen a variety of range in carb content. If you use more than one block of cottage cheese, the carb portion DOES add up, and this can be an important thing to those who are carb sensitive. My typo error on the protein, I have fixed that. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Sharyn  Posts:72
 Aspiring

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| 09/16/2009 1:31 PM |
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Thanks about the fat tip....the smoothie I made with the cottage cheese, milk and fresh strawberries didn't keep me in The Zone. I had it at 8am and by 11:30 I was beginning to get a little shaky so I went ahead and had my lunch. I prefer to drink my breakfast instead of eat...so I need to come up with a better (for me) smoothie idea. |
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Sharyn from FL |
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Bozena  Posts:85
 Aspiring
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| 09/16/2009 3:24 PM |
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Why don;t you make a smoothie with 1/2 cup low fat yoghurt + 1 block of protein powder + 1 block of frozen strawberries/blueberries and a little bit of fructose. For your fat add either a measure of olive oil or nut butter to make up for 2 blocks of fat. It will be 2 block meal |
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Cranberrycat  Posts:5313
 Zone Expert

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| 09/16/2009 4:21 PM |
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Sharyn, there is really only one way that the smoothie will work for me... I only use one block of strawberries (1 cup) 1/2 cup plain yogurt 1/4 cup cottage cheese 7g plain or vanilla protein powder 2 tsp olive oil (or increase to 2 2/3 tsp if not taking fish oil) If I don't have protein powder, I can sub in another 1/4 cup of cottage cheese, but that is the only alteration that I can make with it. I can't put milk in it, or else I get early hunger, like you did. Also, I have to be careful with the yogurt and the strawberries. At one point, I didn't have enough yogurt, so I put in more berries and made up the protein with the cottage cheese or protein powder, but this didn't work. So, my formula was basically a scientific experiment, in order to get it right. It is balanced as 3P/2C/5F. I don't know if it will work with you, but I hope that my information will be of help to you, as you work on getting smoothies to work. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Sue K  Posts:8674
 Zone Expert

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| 09/16/2009 10:42 PM |
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Sharyn,
You might even find you can't stay in the Zone very well with any smoothie. I can't, except for Zone shakes and a smoothie based on a recipe in Zone books, that I tinkered with for a long time until I finally got it to work for me . Many other people have had good luck with it too. It's in this thread, I think on the first page (look for Sue's Brownie Batter Smoothie): http://www.zonediet.com/Community/Forums/tabid/121/forumid/3/postid/32875/view/topic/tpage/12/Default.aspx |
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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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Jana  Posts:465
 Zoner

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| 09/17/2009 8:44 AM |
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Sharyn, I can also vouch for both of these smoothie recipes....CC's strawberry and Sue's Brownie Batter....they both work for me and are delicious.
There is another one that I like as well, I refer to it as "Janet's Smoothie" as the original recipe was posted by her and I tweaked it a bit to work better for me. You can find both the original recipe and the modified recipes in a thread called "My Awesome Smoothie Lunch...." or something along those lines in the Cooking Tips Forum.
Bozena....your recipe sounds simple and delicious too!
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Cranberrycat  Posts:5313
 Zone Expert

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| 09/17/2009 10:27 AM |
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| May I add that Jana and Meri (Mukkelis) are the queens of the green smoothies. You may also want to check out some other threads to see if you can find a few of those recipes. I tried them, and although not my favorite, it was quite good. I think I tried mine with some cucumber, avocado, spinach greens, a bit of banana (can't remember if I put strawberries in that or not), and I whipped mine up with some protein powder and cottage cheese, it came out really creamy. Anyway, that is another option! |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Sharyn  Posts:72
 Aspiring

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| 09/17/2009 3:50 PM |
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Great ideas! I have some friends that do a raw food diet and drink a lot of green smoothies....I'll have to try that! I am buying some protein powder tomorrow at Whole Foods, as I think this will be a great asset to making zone smoothies. |
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Sharyn from FL |
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ActiveForums 3.6
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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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I have been taking the Fish Oil for over 3 years now. I am 44 playing hockey and working out. The Fish oil helps with the pain that I get from playing hockey. It greatly enhances my performance on the ice and while working out. I have noticed a big difference in my energy, attentiveness and memory. If I miss a day for whatever reason, I notice a huge difference and it feels like something is missing. Anyway that is my short little story and it comes from the heart.
– Carter B.
I am a nutritionist and Ph.D. doctor of health and nutrition. For Dr. Sears to figure out balancing fat, carbs and protein, is really beyond brilliant. It is a milestone in diet history. I go over people's diet/emotional journals. Mostly all the time, we discover that the fatigue, irritability, unstable emotions were due to the imbalance in their diet. Using the Zone to balance them out, helps control weight, roller coaster emotions and gives them energy. Dr. Sears is so right when he says food is medicine. He has figured out the most powerful drug combination going, called The Zone.
Best and healthy wishes,
– Elaine W., Ph.D., N.C., M.A.
I have a very exhausting job as a flight attendant. I read the "Omega Rx Zone" about 4 years ago and started taking the fish oil. I am 47 and have been flying for 22 years. I am very active, I run and lift weights. But combining lack of regular sleep, a physically demanding job, and irregular eating patterns this job takes a toll on the body. Since taking the fish oil, I have noticed that I do not get exhausted. I get tired, but not exhausted. I stopped taking it for a couple of months and then started taking another company's fish oil. I started getting exhausted again. I came back to Zone Labs and will continue with the fish oil for the rest of my life. I believe in the product and it makes a huge difference in my life. It makes a difference with my running as well. I also bring the bars and shakes with me on the road. It is almost impossible to eat the way I should at work. I haven't found the right secret. At least I have my Zone fish oil, bars, and shakes.
– Kathryn S.
I have been in the Zone, for about 1 month now. I wanted to share with you how wonderful I think this program is. I have been a personal trainer for almost 10 years and actively compete in numerous athletic activities. The Zone program has helped me to achieve a better awareness of my nutritional needs and the results I have seen are amazing! I have lost nearly 13 lbs since I have been in the Zone. I feel more mentally alert, more focused at work, have greater intensity during my training, have made significant strength gains, and just feel better over all. With that said, I would like to thank you for helping me in my quest for "super-health"!
Thank you!
– Rob Y.
I read 'The Zone' and as exactly as I could followed the advice for diet. I noted weight loss progress. Over six months, I lost 33 pounds. One year has passed since then. I have maintained the new weight, guided always by Zone concepts. The Zone is powerful - I have found it fantastic and I am very grateful to Dr Sears.
– Lyn S.
Before I stumbled across the Zone I was weighing close to two hundred pounds and I was depressed. I used to be a gymnast as a young man. I would think, "look at me now," when I looked in a mirror. The day I found 'The Zone' book, I was intrigued and as I read it the science made sense and so, I began to follow the "treatment". I began to lose weight and I was feeling way more energetic. I am forty two years old, I am very active and my weight is down to 162 lbs, 38 pounds lost on the Zone. I cycle, walk, jog, swim and I can now perform some of the more simple gymnastic skills I did twenty years ago...I literally feel like I have turned back the clock.
Thank you!
– Jack J.
I have been on the Zone diet for 7 years. I did not go on the diet to lose weight necessarily; but fairly quickly I lost 25 pounds, going from 190 to 165; from a 36-inch waist to a 32-inch waist. I primarily did the Zone to live healthier. My health is excellent now. I just turned 62 years old. My Zone is my eating lifestyle now; I seldom stray; and I do not miss anything. It is The Good Life.
– Curtis Y.
My wife's doctor told her to read "Enter the Zone" and to do the diet, so I told her I would do it with her. After only one week on the plan we went on a strenuous hike (the first of the year), and when we stopped at our favorite coffee shop on the way home I was able to get out of the car and stand upright and walk into the place without pain or stiffness. The Zone had eliminated all the inflammation that had always forced me to stumble all humped over into the coffee shop any time we skied or hiked all day.
Thank you, Doctor Sears.
– Larry C.
I used to have a lot of knee pain when I walked or ran. I have been taking Omega Rx for almost a year now, and rarely have any pain. I believe it is the anti-inflammation action of the oil. I feel smarter as well. Thanks for developing such a superior oil!
– Joe W.
Prior to following the Zone Diet, my body fat was around 15% and my weight around 153 pounds. No matter what I did, my weight and body fat did not change much. I regularly cycled 20-30 hours per week logging well over 400 miles. That had little impact on body fat or weight. Diet also seemed to have little impact on body fat or weight. Within a couple of months of following the zone diet, my weight dropped rather quickly to 142 pounds and body fat to about 8%. I still regularly cycle up to 20 hours per week (during the summer). I have also started strength training. I eat about 16 blocks per day. I take 3.6 grams of fish oil per day, along with Vitamin E, Alpha Lipoic Acid, CoQ10, and B & C vitamins. I also take GLA, which in my opinion, has significantly reduced fatigue and improved recovery times after exercise.
– Jeremy S.
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All polyphenols have antioxidant properties than can be measured by their Oxygen Radical Absorption Capacity (ORAC), but not all polyphenols have anti-inflammatory properties. The polyphenols in Dr. Sears’ Zone Polyphenol Plus have been carefully chosen to have both.
Polyphenols are the phytochemicals that not only give fruits and vegetables their color, but also help regulate inflammation. In addition, polyphenols also activate the key enzyme (AMP kinase) that helps restore cellular ATP levels. Polyphenols also help regulate the activation of inducible inflammatory proteins (such as COX-2 and inflammatory cytokines).
There are more than 4,000 known polyphenols, and the richest sources are fruits and vegetables. In general, the more color a fruit or vegetable has, the richer the polyphenol content.
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Zone Labs’ Ultra Refined Omega-3 Concentrates are three times fresher and contain less than 1/10th the mercury than what is allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standard
Zone Labs adheres to the International Fish Oil Standard (IFOS), an independent third party validated laboratory quality standard that is more rigid than any other global standard for purity.
- No company in the worlds runs more tests with IFOS than Zone Labs
- Zone Labs receives a 5 out of 5 star IFOS rating for every batch it tests
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| Standard |
IFOS Standard for a 5-Star Ranking |
Council for Responsible Nutrition |
European Pharmacopeia |
Norwegian Medicinal Standards |
| Peroxide |
< 3.75 meg/kg |
5 meg/kg |
10 meg/kg |
10 meg/kg |
| Totox Levels |
< 20 meg/kg |
26 meg/kg |
NA |
NA |
| Lead |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Mercury |
< 10 ppb |
10 ppb |
100 ppb |
100 ppb |
| Dioxans and Furans |
< 1 ppt |
2 ppt |
2 ppt |
2 ppt |
| PCBs |
< 45 ppb |
90 ppb |
NA |
NA |
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"IFOS – THE TOP GLOBAL PURITY STANDARD FOR OMEGA-3 FROM FISH"
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Zone Labs products show no detectable lead or mercury when tested down to 10ppb, which is 10 times below the Norwegian Medicinal Standard and European Pharmacopoeia Standard limits.
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Zone Labs products are three times fresher than the minimum allowed by the Norwegian Medicinal Standard and European Pharmacopoeia Standards (based on average peroxide values).
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Zone Labs starts with only wild, small fish from pristine Chilean waters and ends with proprietary validation and testing processes to achieve an IFOS certified 5 star rating.
8-Step Manufacturing Process - Quality Assured
Testing to specification all raw materials, bulk products, packaging material and finished products – always using stringent internal standards and in-process testing.
- Extraction of fish oil
- Winterization – remove limited amounts of saturated fats
- Absorption – remove heavy metals
- Preliminary Molecular Distillation – refining “touch up” to reduce contaminants
- Oil conversion to ethyl esters
- Ethyl ester thermal fractionation – remove additional saturated fats
- True Molecular Distillation – final refining to remove pcb’s and long-chain monoenes
- Rigid Processes – proprietary validation, inspection and encapsulation methods. Independent lab verification of IFOS requirements and certified 5 star rating
No farmed fish. No large fish. Pristine waters.
Zone Labs starts with wild sardines & anchovies fished from cold, pristine waters off of South America where there are less environmental impurities.
A recommended serving of Zone Labs Ultra-Refined Concentrates delivers 8 times more omega-3’s than a typical retail fish oil supplement.
Most fish oil supplements have 30% or less of the healthy omega-3s EPA and DHA, with the remaining 70% of the capsule containing unbeneficial, lesser refined fatty acids that contribute to their bad taste and gastric side effects.
Getting a clinically valid dose of omega-3’s is easy with Zone Labs’ Ultra-Refined Omega-3 Concentrates.
Typical Retail Dose = 300mg omega-3
Standard Zone Dose = 2400mg omega-3
A serving of canned tuna has 12 times less omega-3’s than
Zone Labs Ultra-Refined Omega-3 Concentrates
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Commonly consumed fish and shellfish in the United States
Mercury Source: Food and Drug Administration, FDA 1900-2004, “National Marine Fisheries Service Survey of Trace Elements in the Fishery Resource". Omega-3 Level Source: American Heart Association Website.
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Mercury level
in parts per million (ppm) |
Omega-3 fatty acids
(milligrams per 3-oz. serving) |
| Zone Omega-3 Products |
< 0.01 |
2400 (standard 4 capsule serving |
| Salmon (fresh, frozen) |
0.014 |
1200 |
| Flounder or sole |
0.050 |
480 |
| Pollock |
0.041 |
450 |
| Crab |
0.060 |
400 |
| Scallops |
0.050 |
290 |
| Shrimp |
ND* |
290 |
| Catfish |
0.050 |
270 |
| Clams |
ND* |
250 |
| Cod |
0.095 |
210 |
| Canned Tuna (light) |
0.120 |
200 |
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Zone Labs’ leading product. OmegaRx delivers all of the benefits of Zone Labs’ ultra-refined omega-3 concentrates.
Advantages
- Delivers clinically proven health benefits from the omega-3 fatty acids EPA and DHA*
- Promotes a healthy heart, healthy brain, healthy immune system, healthy circulatory system, healthy joints, healthy moods, healthy triglyceride levels and a healthy pregnancy*
- Combats silent inflammation
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