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Juliana  Posts:2
 Newbie
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| 08/28/2009 3:38 PM |
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Hi everyone, I just discovered the Zone diet and I am getting ready to get started. But I need some guidance/clarification. I've noticed the zone blocks have a lot of cup measurements and measurements in ounces. I plan on getting a kitchen balance this weekend to help with the mass measurements but can anyone give tips on how they measure most of the vegetables especially. Some items do not lend themselves well to cup measurements or will it be ok to go by 1cup = 8OZ and measure that way (eg, onions, the leafy greens, green beans, the legumes, etc) Any advice would be appreciated. I want to start right and be able to stick with this. As a working mom with a houseful of kids from 1 to 8, time management is a huge factor for me. Thank you in advance! Juliana |
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Kristen  Posts:36
 Aspiring

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| 08/28/2009 8:19 PM |
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Hi Juliana! When you don't have time to measure, just use the "plate" method: lean protein the size of you palm on one third of the plate, and fill up the other two thirds with favourable carbs (green stuff!) The only carbs I measure are the ones that are easy to over-do -- fruit, steel cut oats, sauces. For veggies (like leafy greens) where you have 10 cups to a block, I just toss in a handful or whatever I think I'll eat. I also measure proteins that don't qualify as "lean meat" -- cottage cheese, cheese -- although now I can eyeball those pretty well too (I've been at this only 3 weeks, it doesn't take long). For this to be worthwhile, it has to be sustainable, and for me (I have 4 kids) measuring everything would just make me want to chuck it after a couple of days. Good luck! |
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Sue K  Posts:8674
 Zone Expert

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| 08/29/2009 11:29 AM |
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If you choose to measure, don't interchange cups (fluid ounces) with dry ounces measured on the scale. Liquid ounces represent volume and dry ounces represent weight, two differnt things. The plate method that Kristen mentioned works great! It's the way I lost 100 pounds. I never measured anything. Since then I've found I need to be a bit more precise (I've developed hypothyroidism) so I switched to mostly thinking in blocks. But I don't measure everything. You quickly get to know the block amounts by sight. For things such as yogurt, a tip is to serve it in a 1/2 cup Pyrex dish, or any dish you know to contain 1/2 cup. Another tip is to have a few sets of measuring cups adn use them along side you serving utensils at the table for family meals. simply dish out your serving using the measuring cup adn you'll be close enough on the block count. That way you're insured to get 1/2 cup, but you never really had to measure it. You get to know that a couple of zucchini squash of a certain size yield 1 block, a certain sized onion is 1 block, a certain number of strawberries is 1 block, etc. There's a learning curve with everything when you first start out. With a little time, the block system becomes easy to use. Once you're really used to it, its second nature. |
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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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Juliana  Posts:2
 Newbie
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| 09/01/2009 10:56 PM |
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Thank you Kristen and Sue for your advice. I'm off to an ok start for my first week in the zone. The fiorst day, I did get a little hungry between breakfast and luncha and I attributed it to not getting quite enough at breakfast. I went with one of the oatmeal recipes in Zone Meas in Seconds but couldn't finish the quantity.
Thank you Sue for the tip on measuring cups. i tend to use my liquids cup for vegetables and cheeses becuase it is easier but I need to remind myself not to.
What's making it a little hard right now is having to eat separate meals from the rest of my family. My husband and kids don't eat that much protein unless I sneak it in so they think I am crazy eating "so much" protein and salad.
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Sue K  Posts:8674
 Zone Expert

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| 09/02/2009 10:28 AM |
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You're welcome! When I began eating in the Zone I cooked the same foods for my whole family (husband and 3 kids). It's a lot easier not to cook two different meals. I'm not saying to force the Zone on your famly. You can eat your Zone balanced proprotions and they can eat what they want of the same foods.
Have fun with it! |
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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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Kristen  Posts:36
 Aspiring

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| 09/03/2009 7:11 PM |
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| Like Sue, I make the same food for my family too -- they've been getting a whole new appreciation for veggies! I am also surprised that this time (i tried this a few years back, and slowly slipped away from it) no one seems to be missing the rice/noodles/potato part of the meal (although my son asked permission to make some potatoes along with a dinner he was cooking -- I said sure, but I wouldn't be eating them!) I just cook some kind of meat (usually chicken or pork) and a bunch of different veggies, and let everyone help themselves. Breakfast and lunch are meals we all tend to get on our own, so those are different for everyone, but dinners are together. And strangely (to me!) my cereal- and toast-loving preschoolers are digging into my cottage-cheese and steel cut oats the last few mornings. I just wouldn't be able to keep up with cooking two different meals every night (although, I will sometimes cook a non-zone family favourite, and just eat leftovers or cottage cheese that night -- just not all the time) |
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Jana  Posts:465
 Zoner

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| 09/04/2009 7:23 AM |
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| I find that my family is making better food choices but they are not in the Zone. Like you Kristen, I have a large family (5 kids) so it is hard to make separate meals. But unlike your house my family immediately missed the rice/noodle/potatoes and protested! Sounds more dramatic that it was, LOL! What I do now is I make a Zone meal for the whole family and then I just make a side dish for the others that I do not eat. It is working out very well for us. |
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Cranberrycat  Posts:5313
 Zone Expert

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| 09/04/2009 8:45 AM |
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Kind of the same thing here. I will make a meal in which the protein (usually a meat) is served separate from the other dishes. My side dishes are veggies and/or fruit. At times, I will also make up some brown rice, Dreamfield pasta, or some potato dish. But, I know what I need to eat, and what I need to avoid. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Kristen  Posts:36
 Aspiring

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| 09/05/2009 1:57 PM |
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| Actually the first time I tried the zone I had HUGE protests from my (then) young teens. Now they are 16 and 18, and more health conscious themselves -- plus they are more adventurous eaters, and enjoy the new dishes I've been cooking. The "littles" (ages 3 and 5) just don't think to ask -- one loves meat and the other loves veggies (between them they eat a lovely balanced diet!) The lack of snack food in the house has been great for them, especially -- when they ask for a snack, the choices are fruit, nuts, cheese, stuff like that -- it's amazing how fast that becomes the "norm" for little kids. |
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Jana  Posts:465
 Zoner

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| 09/08/2009 3:42 PM |
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You're right about the little ones just accepting the new foods as the 'norm' Kristen. It's those teenagers with their long-term memory and high-metabolism that notice the missing foods. LOL!!!
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Cranberrycat  Posts:5313
 Zone Expert

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| 09/08/2009 4:00 PM |
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Same here... My youngest is 6, and she has been the easiest to zone because I have been eating in the zone since she was 1 year old. My older ones have been more of a challenge, and being in school doesn't help. No matter how much you try to control, they are going to eat what they want. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Calogero  Posts:74
 Aspiring
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| 09/08/2009 4:56 PM |
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So all liquids use volume.
So foods use oz/grams on a scale.
Dressing/oils use tsp/tbl etc...
Correct? |
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Jana  Posts:465
 Zoner

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| 09/09/2009 11:39 AM |
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You are right CC....they are going to eat whatever they want when they are away from home (at school, outings, friends houses, etc). I like to tell myself that I am teaching them good eating habits and trying to lead by example....and when they are older and more aware of the effects of food maybe those lessons will pay off.
Cal...yes that is correct.
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Sue K  Posts:8674
 Zone Expert

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| 09/09/2009 11:47 AM |
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Cal, Zone blocks for fats and carbs are measured by volume (that's liquid measure; teaspoons, tablespoons and cups, which are fluid oz. and convert to ml,dl, liters etc. in metric). Protein blocks are measured by weight (on the scale which measures dry ounces which convert to grams on the scale). |
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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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Calogero  Posts:74
 Aspiring
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| 09/09/2009 4:55 PM |
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Well I guess I'm doing it right, correct me though if I'm wrong.
For the broccolli I just put it on the scale and weighed out 2oz or 1 cup.
That correct or am I off? |
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Sue K  Posts:8674
 Zone Expert

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| 09/09/2009 5:01 PM |
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| Can't verify that because I have no idea what a cup of broccoli weighs. I've never weighted veggies in my almost 15 years in the Zone. |
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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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Calogero  Posts:74
 Aspiring
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| 09/09/2009 5:54 PM |
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So what kitchen tool/aid do you use to measure things like broccolli, eggplant and other veggies.
Peanut Butter/Oils = teaspoons, tablespoons and those fun spoons
Meats = Scale
Veggies such as broccolli, eggplant, lettuce =
Cheese =
Thanks. |
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Sue K  Posts:8674
 Zone Expert

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| 09/09/2009 6:38 PM |
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Veggies...cups (as the food block list shows). Once you've been doing the Zone for a couple of mos , you'll know what a cup of fruit or veggies looks like without even havinging to put it in a measuring cup.
Lettuce, don't even bother to count it. You'renever going to eat enough in any meal or snack to have to count it.
Cheese, look at the weight of thepackege. If it's an 8 oz packege, 1/8 fo it is 1 block, 10 oz package, 1/10, etc.
You don't have to be exacting to the cup or oz. You'll be able to relax more aboutit once you read your Zone book. |
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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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| 09/09/2009 11:43 PM |
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Cal, I use teaspoons and tablespoons for oils and peanut butter. I even have a set that measures out 1/3 tsp, which is very hard to find! Meat, I usually weigh it or just eyeball the package. Usually can tell how man servings are in the package, and then divide it up equally. Veggies, I normally use measuring cups that measure cups, pints, quarts. But, sometimes, like with broccoli or with lettuce, it is hard to tell how tightly to pack the cup. So, it is beneficial to weigh these things, too. Cheese, I do it in a variety of ways. If it is already shredded, I use cups. If it is a chunk of cheese that needs to be sliced, I may weigh it, but generally I will eyeball it. BTW, there are approximately 3 oz of broccoli per cup. So, there would be about 9 oz of broccoli per zone block. I figured this out using the USDA food database, there are 28 grams per ounce, and there are 91 grams per cup of broccoli, so therefore there are 293 grams per 3 cups. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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Cranberrycat  Posts:5313
 Zone Expert

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| 09/09/2009 11:43 PM |
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Cal, I use teaspoons and tablespoons for oils and peanut butter. I even have a set that measures out 1/3 tsp, which is very hard to find! Meat, I usually weigh it or just eyeball the package. Usually can tell how man servings are in the package, and then divide it up equally. Veggies, I normally use measuring cups that measure cups, pints, quarts. But, sometimes, like with broccoli or with lettuce, it is hard to tell how tightly to pack the cup. So, it is beneficial to weigh these things, too. Cheese, I do it in a variety of ways. If it is already shredded, I use cups. If it is a chunk of cheese that needs to be sliced, I may weigh it, but generally I will eyeball it. BTW, there are approximately 3 oz of broccoli per cup. So, there would be about 9 oz of broccoli per zone block. I figured this out using the USDA food database, there are 28 grams per ounce, and there are 91 grams per cup of broccoli, so therefore there are 273 grams per 3 cups. |
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Cranberrycat
We don't own the earth; we borrow it from our children.
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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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