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Karen 
Posts:868
Zoner
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| 01/10/2009 10:30 AM |
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LOL, Sue! That is so funny! We all do it ... repeat or leave out, etc! Extra three hours of sleep sounds wonderful. Wish my cats would have thought so, too! LOL!
Happy Zoning!
Karen
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Happy Zoning!
Karen |
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Sue K 
Posts:9558
Zone Expert
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| 01/10/2009 10:37 AM |
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You're welcome sue!
Oh, so you were not taking fish oil during yor first 2 weeks in the Zone?
What kind of fish oil are you taking and at what dosage? When exactly did you begin taking it?
I still think it's a wise choice to hold off for now re any thoughts about cutting back on fish oil. |
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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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Sue K
Posts:9558
Zone Expert
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| 01/10/2009 10:45 AM |
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Hi Sue, a comment about the latest breakfast you posted. You can improve it even more by changing some or all of the of the grapes and milk to fruit and veggies that will get into your blood stream more slowly. Suggestions that would fit well in that breakfast would be more peppers and onions, zucchini, mushrooms, tomatoes, hummus, chick peas, salsa, tomato sauce, black beans, raspberries, strawberries, or blueberries.
Don't forget to add a couple more egg whites or other lean protein if you switch out the milk for berries and/or veggies. |
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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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sue
Posts:263
Zoner
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| 01/10/2009 11:58 AM |
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| That breakfast was not so great. I didn't stay full as long and my blood sugar took a nose dive. I'm miserable, I want to take someone's head off right now. I haven't gotten that feeling when using some denser whole grain carbs. Any thought? |
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sue
I don't know about the future, but I know who holds the future.... |
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Sue K
Posts:9558
Zone Expert
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| 01/10/2009 12:09 PM |
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| Hi sue, see my previous post. It's the grapes and the milk. Berries are a much better fruit choice. As for the milk, liquid carbs get in to the blood stream much quicker than solid ones because of the large surface area of liquids. Some people don't do well with a block of milk. The two together caused your blood sugar to spike. I'm more sensitive to carbs than the average person and I can tell just by looking at it that the breakfast you ate today would not keep me in the Zone either, for the same reasons (1.5 blocks grapes plus 1 block milk). |
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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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sue
Posts:263
Zoner
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| 01/10/2009 12:16 PM |
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Sue,
Those suggestions sound good, however I'm not sure the milk is a problem. When I make my smoothie with milk, I don't have the same issue. Generally it is raspberries vs. grapes, so I could understand the grapes being an issue. The other thing I have trouble with is a large salad if I don't add at least 1/2 carb of something more dense. I will get the same issue. My salads include the following romaine or spring mix, peppers, onions, cauliflower, carrots, broccoli slaw with the veggies other than the lettuce making up 1.5 of the carbs. I will have the 3 ounces of protein usually from chicken, turkey or tuna and I'll add 1 tsp of sliced almonds and my dressing. 1- 1.5 hours later, I have that same reaction. Now if I add .5 of a carb of a whole grain and take out .5 of veggies I'm good.
It's curious and interesting. Any thoughts on that? |
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sue
I don't know about the future, but I know who holds the future.... |
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sue
Posts:263
Zoner
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| 01/10/2009 12:20 PM |
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Sue,
i just realized I didn't answer you question about the fish oil. I am taking one I got here, with the same ratios as the OmegaRX. I started it after Christmas when I got back on the wagon.
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sue
I don't know about the future, but I know who holds the future.... |
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Sue K
Posts:9558
Zone Expert
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| 01/10/2009 12:36 PM |
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Hi sue!
Thanks for the info. A tip, if your brand and batch of fish oil doesn't have the IFOS 5 star rating it's not safe to take.
Needing to mix carb densities is a common experience to the more carb sensitive individuals. A food diary will be very useful to you for now as you experiment to learn what works best for you. |
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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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sue
Posts:263
Zoner
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| 01/10/2009 12:55 PM |
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Hi Sue,
My fish oil does have that rating, thanks for asking about it.
I use fitday to record my meals and it has a section for comments. I use that to make notes when a particular meal works well or not so well. It also is nice to see that my day is in line where it should be, as it give macro nutrient info in grams and %
I will keep playing games to figure out exactly what I need. I did take the fish oil today, but I may try to do with out tomorrow and see if there is a difference. Then wait a week and try again. By that point, I should be through most of the AA feelings.
Thank you again for all your suggestions. I'm open to any and all. Being Carb sensitive is hard when trying to figure out the exact ratios. |
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sue
I don't know about the future, but I know who holds the future.... |
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Sue K
Posts:9558
Zone Expert
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| 01/10/2009 1:15 PM |
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You're welcome!
It's not necessary to have exact ratios. If may be easier for you to go roughly by blocks, while continuing to note which foods work better, without trying to be too exacting about the ratios. A carb sensitive person will usually be better off dropping 1 C block from every meal, at which point the 40/30/30 plan goes out the window. 40/30/30 is merely a starting point for the Zone.
Again, for the symptoms of initial AA release, you'd want to temporarily increase your fish oil dose, not decrease or eliminate it.
Fish oil has a long half-life. If you do happen to be taking too much fish oil, which I doubt is the case, it could take several days for your levels to drop off enough for you to feel a difference.
Good luck and keep us updated! |
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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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Cranberrycat
Posts:5878
Zone Expert
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| 01/10/2009 1:46 PM |
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sue, your breakfast is definitely better, at least it is all favorable. Sorry it didn't work for you.
A few things come to mind with it, could be the grapes, which I think you already hinted at that fruit wasn't working that well for you. Also, I think that the milk is a big factor, considering that it is an entire block of liquid carb.
You could change both, or you could try changing one thing at a time. If you think it is the grapes, you could switch them out for something more dense, like maybe adding some garbanzo beans or some hummus. Those things are still zone-friendly, but will add some density to your meal.
I have difficulty with meals that are too "low-density", and so I do best if I mix up my low density veggies with some beans or water chestnuts, something with a higher density, but is still zone favorable. Try not to go for the grains, but if you do, then keep it at no more than 25% of the total carb in the meal.
A further adjustment may be to drop a carb and add some fat. So, for a 3 block meal, you would have 2 blocks of carb, 3 blocks of protein, and 5-6 blocks of fat. If you are concerned about too much fat, keep in mind that this comes out almost the same as a 3-3-3 in terms of calories (even though we are not concerned about calories in the Zone). Then, it might be easier to come up with that 25%, because it is 1/2 block.
Exact ratios are not that important in the Zone for most people (that is why it is called the "Zone", because it is a zone). However, the more carb sensitive one is, the more important it is to get close. Still, you may notice that you are more sensitive to some foods than others, and so a food diary will be of big help to you. Sounds like you have that covered with Fitday.
A quick note on fish oil, I recently read a consumer report that stated that most fish oils are not contaminated with pollutants, regardless of whether or not they have been tested by IFOS. You say that yours IS tested by IFOS, so that is good, but even if it wasn't, you could check to see if it was one of the brands that was tested in the consumer reports study. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Karen
Posts:868
Zoner
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| 01/10/2009 2:43 PM |
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Okay, Sue, I relooked at the breakfast again, Sue. When I originally looked at it, I thought okay, it's Zone friendly. I didn't take into account the fullness factor. Sorry! No, that breakfast wouldn't have kept me full either. I used to drink 8 oz of milk at breakfast ... I've changed that to 4 oz at two meals instead. Also, for me to remain full until the next meal, I either have to have 2 cups of veggies in my omelet or 1 cup of veggies and 1/2 cup of steel-cut oats. Also, I'm like CC, I need just a little bit heavier favorable carb like black beans. How do strawberries work for you? blueberries? They work extremely well for me ... better than citrus fruits, raspberries (but they work for you!) and blackberries. I also have to watch out for apples. Depending on my meal, sometimes they make me hungry immediately. I usually have to have a heavier favorable carb when I eat apples.
To the other Sue (LOL!), it's great that you noticed immediately that it wasn't a great breakfast. I have to keep that fullness factor in mind. I guess I know what works for me, and I'm not sure a lot of people eat what I eat for breakfast. For instance, today I had cod, 4 oz milk, mixed veggies (broccoli, cauliflower, a couple slices of carrot), grapefruit, olive oil. I have to go eat now because it's been 5 hours and I'm still not hungry. One day this week I had your taco turkey burger salad for breakfast. Tomorrow I'll probably have 4 oz milk, egg whites, low-fat cottage cheese, spinach, onion, mushrooms, 1/3 cup steel-cut oats and strawberries.
I have one question that I've been wondering about for a while now. I don't always get to eat within 1 hour of waking because I have to wait for my provider to get here to make my breakfast. Does that automatically put me OOZ? Guess I better go eat.
Happy Zoning!
Karen
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Happy Zoning!
Karen |
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Cranberrycat
Posts:5878
Zone Expert
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| 01/10/2009 2:57 PM |
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Karen, I know I will probably get some flack from Sue for suggesting this, but here goes...
Eating within one hour of waking is one of the Zone guidelines. That being said, a guideline is something that usually applies to an average person (and now I have everyone thinking of "Pirates of the Carribean").
When people wake up, their metabolism wakes up, too. It has been a long night of fasting, and breakfast is just what it says, it "breaks the fast". However, with you and your conditions, I would wonder if your metabolism has truly awakened?
But, here is a suggestion, just to cover your bases. You could get up and have your 4 oz of milk before your provider comes, and then your breakfast would then be 2 1/2 blocks instead of 3 blocks after she comes to make it for you. That way, you will still get something into your body within 1 hour of waking, and you won't risk going over that 1 hour mark before eating.
Seriously, though, if you have been going over that hour without any consequences, I am betting that you really haven't revved up your metabolism at that time yet, like an average person would.
Don't worry! (be happy!) |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Sue K
Posts:9558
Zone Expert
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| 01/10/2009 3:09 PM |
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Hi Karen!
It's important to eat within an hour of waking in order to keep insulin levels in the Zone.
Great breakfasts! As long as it's Zone friendly P, C and F your body will be happy. :-)
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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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sue
Posts:263
Zoner
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| 01/10/2009 3:55 PM |
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Sue – I use fitday, but I don’t force my numbers to be exactly 40/30/30, I just like to see if they are close and to keep an eye that the fat doesn’t go way out of line. I will also consider dropping a carb and adding the fat. I took my fish oil and wil stay with it for now. I’m going to give myself a week to get past the initial AA release before I go crazy changing things. I will change the fruit and add beans or something to increase the density.
CC – thanks for the tips about beans etc. I will give those a try. See my note to Sue to about my planned adjustments for the next week until I get past the initial AA release.
Karen – all berries work for me, the problem is getting them here right now. Frozen strawberries are tougher to get as I get all of my frozen fruit as just that fruit, minus any sugar syrup. We are a bit behind the ages here and most frozen fruit it in sugar syrup. When spring comes I’ll have more options. Not sure I could eat what you do for breakfast, but hey, it works for you and you enjoy it. I’m not ready for a salad or dinner type meal at that point. Your breakfast for tomorrow sounds delish.
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sue
I don't know about the future, but I know who holds the future.... |
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Karen
Posts:868
Zoner
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| 01/10/2009 4:26 PM |
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Hmmm ... I don't know what to do. I can drink the 4 oz of milk to start with before she gets here; no problem. She can't get here earlier, and I can't help when I wake up. I wonder if I can start off with 1 complete block snack, then do 3 complete block meals and end with 1 complete block snack. I can try to see if my body will accept that ... not sure if I will get too hungry. It won't matter to my provider because she has to prepare all my meals/snacks for the day anyway. We'll see. I just don't want to start my day OOZ.
Happy Zoning!
Karen
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Happy Zoning!
Karen |
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Sue K
Posts:9558
Zone Expert
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| 01/10/2009 4:47 PM |
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Hi sue!
I wouldn't suggest adding extra fat immediately when you drop the C block (the added fat was someone else's suggestion). First you'd want to see how you do by dropping 1C. If you find it doesn't work out after a few meals, or a few days, then try adding a little more fat.
Keep us updated! |
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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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Sue K
Posts:9558
Zone Expert
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| 01/10/2009 4:53 PM |
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Hi Karen!
You'd want to use a full block of milk for that snack. A snack composed of solid food would be an even better way to begin the day. Some thoughts off the top of my head would be a block of soy nuts or half of a Dr. Sears Zone bar. I'm sure you can come up with some more ideas.
Keep us updated! |
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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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Cranberrycat
Posts:5878
Zone Expert
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| 01/10/2009 5:12 PM |
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sue, I may have missed it, but where do you live? Sometimes, we really take it for granted when foods are so plentiful, even out of season! I didn't realize you are living somewhere that these things are not readily available.
I think that is a good plan, to work on things one at a time. Hopefully, if you have to change things up a bit more, you can come back to this thread and look for these suggestions! |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Cranberrycat
Posts:5878
Zone Expert
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| 01/10/2009 5:23 PM |
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Karen, what kind of timeframe are you facing, before your provider can get breakfast ready?
I am thinking that you might have to adjust your morning according to the amount of time it may be before you are able to get your "breakfast". Normally, one block should carry you 1.5-2 hours. If you choose to make it a 1/2 block (4 oz milk), then I would assume that this would carry you 3/4-1 hour. If you drink this milk within an hour of waking, then you basically have a 1/2-1 hour cushion before you should really get some more blocks into you.
So, if your provider can't get breakfast to you within this timeframe, then increase it to a 1 block snack. That will give you twice as much cushion.
BTW, I would just steal that block from your breakfast, so have 1 block within an hour of waking, and then a 2 block breakfast. And, since you are counting the zone points, 2 blocks would be 10 points on the carb list.
The rest of the day would not have to be changed at all.
Do you follow this? It makes sense to me! But, not sure if I explained it clearly-LOL! |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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