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Bozena  Posts:85
 Aspiring
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| 10/05/2009 4:59 PM |
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Hi, just done this last night, for me and my husband - all together 7 blocks (3 for me and 4 for him). -------- Turkey escalopes a'la Viennese Schnitzel -------- 7 oz of turkey breast steaks - use meat tenderiser to flatten them very thinly. 1 egg white - lightly beaten with fork 1/2 oz bread crumbs beat the steaks with meat tenderiser until thin. Sprinkle with sea salt and pepper (both sides). Dip in the egg white and quickly cover with bread crumbs (dip quickly into them). Fry on the 1 tsp of olive oil, then when turning them over spray the pan with olive oil spray so they do not get dry. It is 7 blocks of protein and 3 blocks of fat. 7P, 3F Prepare the side salad from the following chopped veggies: 2 tomatoes, 2 peppers (one green, one red), several leaves of cos lettuce or rocket (arrugula), 1 cucumber, chopped 1 T of fresh mint leaves. Add 2/3 tsp of olive oil and 1 tsp of lemon juice. I also sprinkle it all with sumac to add the Lebanese fresh lemony flavour. You can try some oregano or thyme - just a little bit. This salad is, depending on the size of tomatoes and peppers, some 2 - 2.5 blocks of carbs and 2 blocks of fat. 2-2.5C, 2F To fill in your plate take 4 cups of cauliflower (raw) which is about 300 g. Using food processor chop it into tiny grains. Steam it for 5-10 min over a pan full of boiling water. This is ony one carb but it is large by volume and can be used to replace your rise or pasta. 1C Have a dessert of 1 pear, 1 kiwi, 1 plum = 4 C (depending on size) and split it into two serving bowls. Smaller for HER and bigger for HIM. Add some nuts to fill in your fat blocks. |
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Bozena  Posts:85
 Aspiring
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| 10/05/2009 5:27 PM |
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------------------- Greek souvlaki ------------------- 6 oz worth of chicken breast diced (1 inch pieces) 1 tsp of mixed herbs: oregano, paprika, ground pepper 1 tsp olive oil 1 tsp lemon juice Cover your chicken pieces in all the above and let to marinate for 30 minutes. 1 zuccini (courgette) cut lenghtwise and then into slices. If you have a small zuccini you can just slice it without cutting lenghtwise. 1/2 C (or negligible, depends how much you use) Using metal or wooden scewers, insert meat piece alternating with zuccini slices. Brush with marinate and put it on the grill or BBQ or griddle pan. Let it cook and keep brushing with the marinade. 6 P, 3 F Tzatziki for the side dip 1/2 cup of good Greek yoghurt. 1 clove of garlic crushed 1/2 cucumber peeled (and seeded if you want to). You may need to strain it if very watery. 1/4 tsp of dried mint, some salt Mix it all together and serve as a side dip for the souvlaki. 1 C, 1 P Tomato and cucumber side salad 2 tomatoes, 2 cucumbers, salt, some oregano sprinkled, some olive oil (1 tsp) and lemon juice. 3 F, 3 C Dessert: mixed fruits such as 1 kiwi + 1 cup of grapes. 3 C. Some nuts if you missing fat. |
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Sue K  Posts:8675
 Zone Expert

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| 10/05/2009 5:42 PM |
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| Bozena, delicious! Thanks! |
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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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Bozena  Posts:85
 Aspiring
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| 10/05/2009 5:49 PM |
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-------------- Chicken "satay" -------------- This is my own idea but it actually tastes surprisinly as a real thing 7 oz worth of chicken breast cut into thickish stripes 1 tsp dark soy sauce 1 tsp honey 1 tsp (heaped) of natural peanut butter 1/2 tsp of piri-piri sauce or tabasco or something like that, hot and sour 1 tsp of turmeric (curcuma) Mix the marinade with the fork and add your chicken stripes to it. Cover it well and leave it for 40 minutes in the fridge. Prepare wooden scewers. Thread the chicken into the scewers. Grill on the griddle pan brushing with the marinade. 7 P, 1 C, 2 F Satay dip Prepare the same mix as for the marinade. Use less honey. You might want to adjust the amount of tabasco or piri-piri. Just check the taste. Add some warm water to make it thinner. It should be yellowish in colour. 1 C, 2 F "Green" bed to serve on While grilling your meat, prepare zucchini (courgettes). Take 2 zucchinis. You may need to peel them. Cut them lengthwise into long slices, not too thick. Brush them with some olive oil and and grill them as well. They just need to get softened and get the grill brown stripe pattern on each side. 1 C Take one cucumber, do not peel it. You may need to seed it. Cut into stalks. Set aside. 1/2 C Take two spring onions (scallions) use the green parts only, cut them into stalks. In a wok stir fry (on little spray olive oil) a packet of bean sprouts. It probably is some 1/2 C Arrange your zucchini slices in the middle of the plate, put chicken on top of it. On top of chicken arrange cucumber and green onion stalks. Spoon a little bit of satay dip on your chicken and veg. Serve pineapple and mandarin pieces (canned) for dessert to make up for 3 C and some nuts to make up for missing fat - depends how much of a peanut butter you used. |
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Bozena  Posts:85
 Aspiring
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| 10/05/2009 5:54 PM |
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Thanks Sue! I've invented some receipes by now - not sure if they are exactly right in terms of blocks but seem quite OK. I am in the zone (not religiously I am afraid) for 4 months now. Lost weight and feel well. I noticed that, even when I allow myself some sweet treets like dark chocolate, I am still keeping the weight. I think my problem (before the zone) was way too much carbs from bread and not enough proteins per meal. I don't seem to be carb sensitive as I may have a chocolate (or two, or three sometimes!!). But I am not eating breads at all, or pasta, or rice - none of it. And I do not miss it. |
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Jana  Posts:465
 Zoner

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| 10/07/2009 1:36 PM |
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Bozena, what wonderful recipes!!! Thank you for sharing them.
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Sue K  Posts:8675
 Zone Expert

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| 10/07/2009 5:53 PM |
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| That's great Bozena! |
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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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Bozena  Posts:85
 Aspiring
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| 10/08/2009 11:53 AM |
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I am very glad that you like them! Here is another one, done last night
------------------ Turkey meatballs and ratatouille ------------------
11 oz turkey lean mince 1 onion chopped finely thyme, oregano, marjoram, paprika (whatever you like, but definitely add oregano) salt, pepper, 3 table spoons of chopped green leaves of parsley (flat leaves)
Mix it all well. Wet your hands with water and form little balls. Fry them in batches on a little olive oil (spray) turning them until lightly browned and no pink colour shows. Set them aside. 7 P, 4 F, negligible carb
Meanwhile prepare the ratatouille. 2 courgettes (zucchinis) peeled and chopped into cubes 1 red onion chopped 1 red pepper chopped 1 green pepper chopped 1/2 of eggplant peeled and chopped Fry them on a little olive oil (almost dry pan) and add a splash or white wine (or water) to deglasse your pan. Cook on a high for a moment until most of the juice is gone. Add one can of chopped tomatoes to the pan. sprinkle it all with thyme, oregano and salt and pepper. Let it cook on low - for some 20 minutes and then add your meatballs to the sauce. Continue cooking until you are happy that the flavours developed and the consistency is thick and nice. 5-6 C, 3-4 F
Dessert: serve mixed plums salad to make up the missing carbs
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Bozena  Posts:85
 Aspiring
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| 10/13/2009 6:09 PM |
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The following is 13 blocks of protein. My advice is to do the bigger quantity (say for dinner and for lunch next day) as it cooks better when yuo have a little bit more olive oil at your disposal.
------------- Beef meatballs a'la Bolonese ------------- 17 oz mince beef (lean) = 500g 1 stalk of celery chopped finely 1 onion chopped finaly 2 table spoons of finely chopped parsley 1 whole egg (or just egg white) seasoning: cayenne, salt, pepper, sweet paprika. mix it all well until resebles dough. Form little meatballs and place them on a plate.
Fry them on a 1 tablespoon of refine olive oil (in batches) on a high heat. When you've done the last batch, add all the meatballs to the pan and pour about 1 tablespoon of white wine to deglaze. Give it a stir but be careful not to break the meatballs. 13 P, 9 F
1 can of good quality sun rippened chopped tomatoes 1 table spoon of bbq smoked sauce Add to the meat, add a 1/2 cup of water and let it boil. Then reduce the heat. Season with salt if needed.
Sprinkle with: cinnamon, ground all spice, freshly ground nutmeg - be careful not to overdo it. Stir
Cover and let it all simmer for 20 minutes. Then add 2 tables spoons of chopped parsley to the mixture. Simmer for further 10 minutes and add a 1 tablespoon of tomato puree. Stir, continue cooking uncovered to let the sauce thicken. Check if the taste is rich enough, of not continue cooking and reducing. 2-3 C
For the "pasta" - use half of the packet of bean sprouts per person. I cooked them quickly in the boiling water - just long enough for them to lose the raw taste but remain crunchy.
You have to add quite a lot of veggies for the missing carbs - I add some cooked cauliflower but it is a lot to eat, you may want to use some fruits for dessert. Depending on how much olive oil you used for cooking - you may need to sprinkle your fruits with slivered almonds.
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Bozena  Posts:85
 Aspiring
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| 10/13/2009 6:35 PM |
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------------------- Tuna steak with salsa and roasted vegetables ------------------ 2 zucchini cut into thick slices 3 peppers (various colours) cut into chunks 1/2 eggplant cut into smallish cubes 2 unpeeled garlic cloves Spray the tray with olive oil, spread the veggies on it, put a sprig or two of thyme on top. Roast them until cooked but still firm. 3 C 1 table spoon of capers chopped 1 teaspoon of chopped rosemary (I prefer fresh, but can use dry) 2 cloves of garlic grated lemon peel (1/2 lemon) either chop it all finely or use pestle and mortar. Then add 1 tablespoon of lemon juice, 2 teaspoons of olive oil (extra virgin) and 1 teaspoon of anchovies paste. 7 F 4 tomatoes (scalded with boiling water, peeled, deseeded) chopped into small cubes Add to the above sauce. Mix. Adjust the taste - add salt, and perhaps a little bit of lemon juice. The taste should be quite salty and tart. 2 C 2 thick raw tuna steaks (one - 3oz, one - 4oz) Sprinkle with salt, and freshly ground pepper. Heat the griddle - and spray with olive oil. Grill on both sides until just cooked (you can leave it pink inside). 7 P Serve your veggies alongside the tune steak. Spoon the salsa on top of tuna steak. Sprinkle with chopped parsley. It tastes great! Serve around 1 C block of fruit for dessert e.g. half a pear. |
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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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