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cosmasad 
Posts:0
Newbie
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| 11/10/2004 12:53 AM |
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| Hi, I have recently started reading "Enter the Zone" and wonder if we could share some ideas for breakfasts. Here's a stab I took at a basic breakfast:
Protein:
An omelette consisting of:
2 egg whites = 7 g
1 oz mozz cheese = 7 gr
Turkey sausage or 1 cup milk = 7 gr
Total protein = 21 gr
Carbohydrate:
9 grapes = 9 gr
1/3 cup grapefruit juice = 9 gr
1/2 slice bread = 9 gr
Total carbs = 27 gr
What do you guys think? |
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Scott
Posts:0
Newbie
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| 11/10/2004 4:22 AM |
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| [quote:7516bfbf0d="cosmasad"]Hi, I have recently started reading "Enter the Zone" and wonder if we could share some ideas for breakfasts. Here's a stab I took at a basic breakfast:
Protein:
An omelette consisting of:
2 egg whites = 7 g
1 oz mozz cheese = 7 gr
Turkey sausage or 1 cup milk = 7 gr
Total protein = 21 gr
Carbohydrate:
9 grapes = 9 gr
1/3 cup grapefruit juice = 9 gr
1/2 slice bread = 9 gr
Total carbs = 27 gr
What do you guys think?[/quote:7516bfbf0d]
The milk will also have 1 block of carbs, so be sure to count it if you have it.
Make sure this 3 block meal has 9g of fat. |
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jaydpiii
Posts:0
Newbie
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| 11/10/2004 12:01 PM |
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| [quote:d74d067fcc="Scott"][quote:d74d067fcc="cosmasad"]Hi, I have recently started reading "Enter the Zone" and wonder if we could share some ideas for breakfasts. Here's a stab I took at a basic breakfast:
Protein:
An omelette consisting of:
2 egg whites = 7 g
1 oz mozz cheese = 7 gr
Turkey sausage or 1 cup milk = 7 gr
Total protein = 21 gr
Carbohydrate:
9 grapes = 9 gr
1/3 cup grapefruit juice = 9 gr
1/2 slice bread = 9 gr
Total carbs = 27 gr
What do you guys think?[/quote:d74d067fcc]
The milk will also have 1 block of carbs, so be sure to count it if you have it.
Make sure this 3 block meal has 9g of fat.[/quote:d74d067fcc]
I would also add that GrapeFruit Juice AND Bread are both UNFavorable Carbs.
Your Unfav Carbs should be no more than 33% (1/3).
On Grapes, depends on the size - therefore you could also say 1 cup of grapes. |
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cosmasad
Posts:0
Newbie
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| 11/10/2004 2:10 PM |
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| Thank you. Now for the $65,000 question. Apart from egg/ egg white breakfasts, there's oatmeal with a side of sausage, and a protein drink. Are there any other choices out there that can help people get through the morning? |
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adam_h
Posts:0
Newbie
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| 11/10/2004 3:08 PM |
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| Cos,
I second the advice above, and the gourmet in me would add never to mix milk with eggs for an omelet, as it tends to seperate. Add more meat or cheese if you wish to be so precise with your measurements.
(Weaning yourself from such precision should be your next goal. Don't sweat the small stuff.)
That said, I have to know where you got the handy tip that one grape equals one gram of carb? Pretty cool to know.
As to "getting through the morning", I assume you mean lasting five hours until lunch without growing hungry. Remember that adding a fat block or two staves off hunger, while eating too many high-glycemic carbs (like juice, bread and rolled oats) makes you too hungry too soon.)
I'd also suggest we take a lesson from the Hobbits and enjoy a mid-morning Zone-favorable snack. (OK, I doubt the Halflings balanced their Zone blocks for their elevensies, but you get the idea.) |
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cosmasad
Posts:0
Newbie
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| 11/10/2004 3:18 PM |
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| [quote:687a375ea4="adam_h"]Cos,
I second the advice above, and the gourmet in me would add never to mix milk with eggs for an omelet, as it tends to seperate. Add more meat or cheese if you wish to be so precise with your measurements.
(Weaning yourself from such precision should be your next goal. Don't sweat the small stuff.)
That said, I have to know where you got the handy tip that one grape equals one gram of carb? Pretty cool to know.
As to "getting through the morning", I assume you mean lasting five hours until lunch without growing hungry. Remember that adding a fat block or two staves off hunger, while eating too many high-glycemic carbs (like juice, bread and rolled oats) makes you too hungry too soon.)
I'd also suggest we take a lesson from the Hobbits and enjoy a mid-morning Zone-favorable snack. (OK, I doubt the Halflings balanced their Zone blocks for their elevensies, but you get the idea.)[/quote:687a375ea4]
Thank you. The grapes I got from p. 86 of "Enter the Zone." It says that 9 grapes = 1 carbohydrate block." However, when it depends on the size. I just weighed my grapes (that are large) and found that they 9 grapes actually equals 18 grams.
Thank you for the tip on getting through the morning. If I eat breakfast at 6:30 a.m. and then don't get lunch until 1:00 p.m. should I add a mid-morning snack? |
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adam_h
Posts:0
Newbie
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jaydpiii
Posts:0
Newbie
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| 11/10/2004 6:45 PM |
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| [quote:e13abe41f8="cosmasad"]Thank you. Now for the $65,000 question. Apart from egg/ egg white breakfasts, there's oatmeal with a side of sausage, and a protein drink. Are there any other choices out there that can help people get through the morning?[/quote:e13abe41f8]
Frozen Blueberries, or Frozen Strawberries, or Frozen Mixed berries mixed with Yogurt and some protein powder also makes a nice breakfast (adding some nuts for fat).
I usually eat a 2 block breakfast at 5:30 AM, then a 2 block snack at about 9 AM or so.
Sometimes I'll eat a Symmetry bar as the 2 block snack. (Dr. Sears bars also work well, albeit a bit more expensive.) Or you can have your full 3 block breakfast, and then 1/2 bar for the snack. |
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Sue K 
Posts:9556
Zone Expert
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| 11/10/2004 11:07 PM |
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| [quote="cosmasad"][quote:0b1842bd13="adam_h"]Cos,
Thank you. The grapes I got from p. 86 of "Enter the Zone." It says that 9 grapes = 1 carbohydrate block." However, when it depends on the size. I just weighed my grapes (that are large) and found that they 9 grapes actually equals 18 grams.
Thank you for the tip on getting through the morning. If I eat breakfast at 6:30 a.m. and then don't get lunch until 1:00 p.m. should I add a mid-morning snack?[/quote:0b1842bd13]
[color=darkred:0b1842bd13]You're confusing the weight of the entire grape (in grams) with the actual grams of carb in the grape. The grape is composed of things in addition to carb which add to it's weight (water for instance).
Yes, you need to add a snack between your breakfast and lunch. Five and a half hours is pushing it. One of theZone guidelines is not to go longer than 5 waking hours without a meal or snack. A one block snack would keep you in the Zone for at least a couple hours (and probably a little longer). I'd add the snack somewhere between 10:30 and 11 am. This block should be part of your daily block requirement, not an additional block added to your day.
Here are some breakfast ideas:
cooked steel cut oats, protein powder, and almonds (a traditional Zone recipe)
cooked steel cut oats, cottage cheese, and almond butter
egg white omelette filled with lowfat cheese and topped with spaghetti sauce and a dab of olive oil, eaten with an apple
a shake made of 3 blocks frozen mixed berries, protein powder, and olive oil or Omege RX (another traditional Zone favorite)
cottage cheese, berries, and almonds (or cashews, or Macadamia nuts)
applesauce mixed with protein powder and eaten with peanuts (one of Dr. Sears' own concoctions, as I recall) I've substituted oil for the peanuts and mixed it into the applesauce with the p. powder.
cold salmon, favorable fruit, nuts
eggwhites scarmbled with low fat cheese and topped with black beans, a dab of oilve oil, and salsa
tofu scrambled and browned with plenty of seasonings, chopped onion, and chick peas, and served with berries (or half an orange, or half an apple)
Zone muffins (recipes in Zone books) with a glass of milk (You can spread a little almond butter on the muffin to provide the fat to balance the milk.)
Breakfasts don't have to be traditional breakfast fare. They can even leftovers from dinner the night before. [/color:0b1842bd13] |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast is the best!
To view my before/after pics and meal photos click on this picture
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cosmasad
Posts:0
Newbie
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| 11/11/2004 2:36 AM |
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| [quote="Slknorr"][quote:1891c30cb4="cosmasad"][quote:1891c30cb4="adam_h"]Cos,
Thank you. The grapes I got from p. 86 of "Enter the Zone." It says that 9 grapes = 1 carbohydrate block." However, when it depends on the size. I just weighed my grapes (that are large) and found that they 9 grapes actually equals 18 grams.
Thank you for the tip on getting through the morning. If I eat breakfast at 6:30 a.m. and then don't get lunch until 1:00 p.m. should I add a mid-morning snack?[/quote:1891c30cb4]
[color=darkred:1891c30cb4]You're confusing the weight of the entire grape (in grams) with the actual grams of carb in the grape. The grape is composed of things in addition to carb which add to it's weight (water for instance).
Yes, you need to add a snack between your breakfast and lunch. Five and a half hours is pushing it. One of theZone guidelines is not to go longer than 5 waking hours without a meal or snack. A one block snack would keep you in the Zone for at least a couple hours (and probably a little longer). I'd add the snack somewhere between 10:30 and 11 am. This block should be part of your daily block requirement, not an additional block added to your day.
Here are some breakfast ideas:
cooked steel cut oats, protein powder, and almonds (a traditional Zone recipe)
cooked steel cut oats, cottage cheese, and almond butter
egg white omelette filled with lowfat cheese and topped with spaghetti sauce and a dab of olive oil, eaten with an apple
a shake made of 3 blocks frozen mixed berries, protein powder, and olive oil or Omege RX (another traditional Zone favorite)
cottage cheese, berries, and almonds (or cashews, or Macadamia nuts)
applesauce mixed with protein powder and eaten with peanuts (one of Dr. Sears' own concoctions, as I recall) I've substituted oil for the peanuts and mixed it into the applesauce with the p. powder.
cold salmon, favorable fruit, nuts
eggwhites scarmbled with low fat cheese and topped with black beans, a dab of oilve oil, and salsa
tofu scrambled and browned with plenty of seasonings, chopped onion, and chick peas, and served with berries (or half an orange, or half an apple)
Zone muffins (recipes in Zone books) with a glass of milk (You can spread a little almond butter on the muffin to provide the fat to balance the milk.)
Breakfasts don't have to be traditional breakfast fare. They can even leftovers from dinner the night before. [/color:1891c30cb4][/quote:1891c30cb4]
Thank you, Sue. Can I ask you some questions? By cooked steel cut oats, do you mean oatmeal and how important is it to get the slow-cooking kind?
C. |
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adam_h
Posts:0
Newbie
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| 11/11/2004 5:51 PM |
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| Steel-Cut means the whole grain oat, cut, not rolled...
[url]www.mccanns.ie[/url]
Buy only the can or the smaller box with the heart-shaped window.
(No, I don't get commission from McCann's) :lol:
I've also had good luck from these oats: [url]http://pgfo.com/forums/viewtopic.php?t=474&highlight=[/url] |
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Sue K
Posts:9556
Zone Expert
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| 11/11/2004 6:44 PM |
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| [quote:b712faf5aa="cosmasad"]Thank you, Sue. Can I ask you some questions? By cooked steel cut oats, do you mean oatmeal and how important is it to get the slow-cooking kind?
C.[/quote:b712faf5aa]
[color=darkred:b712faf5aa]Steel cut oats are the oat groat (the whole oat grain) minimally steamed and cut into 2 or 3 pieces. It takes 30 min to cook them, or they can be easily cooked in a crockpot overnight (4 parts water to one part oats). They cook into a delicious fluffy oatmeal.
Rolled oats, 5 min "slow cooking" oats, or even the thicker rolled oats are [b:b712faf5aa]not[/b:b712faf5aa] Zone favorable carbs, and will not give you insulin levels within the Zone. In additioin the GLA in these forms of oats (very important for the body) has been compromised in the rolling process.
If you don't want to pay the high price for the brand Adam mentioned, look for steel cut oats in bulk at your local healthfood store. I buy them at Wild Oats for a mere 49 cents a pound, a fraction of the cost of the packaged ones.[/color:b712faf5aa] |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast is the best!
To view my before/after pics and meal photos click on this picture
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annimal
Posts:0
Newbie
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| 11/11/2004 6:49 PM |
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| i don't like eggs or meat in the morning so I usually have oatmeal, cottage cheese and 1 block fruit. |
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cosmasad
Posts:0
Newbie
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| 11/11/2004 6:59 PM |
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| Thank you for your reply. When you say you have oatmeal and cottage cheese, do you mean separately? How exactly do you prepare them? Is the oatmeal served hot, and the cottage cheese mixed with the fruit as a side dish?
Thank you.
[quote:6ca292b3f8="annimal"]i don't like eggs or meat in the morning so I usually have oatmeal, cottage cheese and 1 block fruit.[/quote:6ca292b3f8] |
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annimal
Posts:0
Newbie
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| 11/11/2004 11:32 PM |
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| i eat everything separate usually, but it's all a matter of taste. |
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bonbon35
Posts:0
Newbie
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| 12/07/2004 7:43 PM |
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| OK I am confused!!!! Is a grape a gram of carbs???? I Like to eat the grapes with cottage cheese and nuts for my snacks some times when Iam in a hurry I even have it as my meal. Can some one tell me if I am eating too many I usually have a 1/2 cup like the book says for the one carb block. |
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DrSearsWellnessSupport
Posts:0
Newbie
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| 12/10/2004 2:43 PM |
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| [quote:0f4d81287a="bonbon35"]OK I am confused!!!! Is a grape a gram of carbs???? I Like to eat the grapes with cottage cheese and nuts for my snacks some times when Iam in a hurry I even have it as my meal. Can some one tell me if I am eating too many I usually have a 1/2 cup like the book says for the one carb block.[/quote:0f4d81287a]
Hi Bonbon,
1/2 cup grapes is 1 block of carbohydrate. However, the more important question would be "how do you feel 3-4 hrs. after eating this meal?" Using the Eicosanoid Status Report on drsears.com (in ZONE RESOURCES under Zone Diagnostics) you can determine if you need to make any adjustments to your meal to get the best hormonal cluck for the buck for your biochemistry.
Remember, 40/30/30 is a starting point. Look to how you feel to make small changes to optimize your Zone.
Tech |
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Sue K
Posts:9556
Zone Expert
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| 12/10/2004 11:28 PM |
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| [color=darkred:37062781e2]IMO, hunger, or lack of it, 4 hrs after a meal would be more helpful than the Eicosanoid Status Report to determine if one's meal is keeping one in theZone. [/color:37062781e2] |
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sue
Lost 100 lbs 15 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil. ZoneFast is the best!
To view my before/after pics and meal photos click on this picture
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DrSearsWellnessSupport
Posts:0
Newbie
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| 12/13/2004 4:32 PM |
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| [quote:a0ea04dc16="Slknorr"][color=darkred:a0ea04dc16]IMO, hunger, or lack of it, 4 hrs after a meal would be more helpful than the Eicosanoid Status Report to determine if one's meal is keeping one in theZone. [/color:a0ea04dc16][/quote:a0ea04dc16]
We are agreed as this is one of the questions in the ESR.
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bonbon35
Posts:0
Newbie
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| 12/14/2004 4:01 PM |
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| I can say that no I am not hungry after eating the cottage chees fruit and nuts for a meal. Some times I dont have alot of time to stop and prepare something.All in alll Things are going good so far. |
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