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Subject: Exercising and block count and timing

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Marion User is Offline
Posts:3
Newbie
Newbie

08/26/2008 11:29 AM
Hello,

I am a renewed zoner. Used to zone when Dr. Sears book first came out and have loosely followed since. Well the years have gone by and I have put on 15 pounds and I'm struggling with my lifestyle and the 11 blocks I'm allowed.

I get up at 4:45am, get ready to go to the gym and have my protein shake on the way along with my fishoil, approx 5:45am. It's 8am by the time my workout etc is done and by 9:00am I'm starving.

With only 11 blocks and trying to stretch that out over my day from that early in the morning to 9pm at night leaves me hungry.

Any suggestions?
Sue K User is Online
Posts:8671
Zone Expert
Zone Expert

08/26/2008 11:57 AM
Hi Marion!

Hunger can happen for a number of reasons. First, recalculate your block requirement. If 11 is still appropriate, then adjust carb according to your hunger symptoms. Also look at your carb choices, and in addition, be sure you're getting enough fat at every meal and snack.

I'll be happy to take a look and offer more specific suggestions if you'd like to post your LBM, body fat %, type and amount of exercise in a week, and a sample of your daily meals and snacks including timing (exercise timing also), specific foods and amounts of each, and how you feel 4 hours after the meals.

There's lots of room to adjust to eliminate your hunger. Good luck!

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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Marion User is Offline
Posts:3
Newbie
Newbie

08/26/2008 5:40 PM
Hi Sue,

Thank you for the reply, my intake goes like this.

5:45am - Protein shake with berries, olive oil and yogurt - 3 blocks (we take our fish oil at this point)
9:00am or so - Hard boiled egg with fruit, berries and 3 almonds
12:00pm - Lunch varies, but is generally chicken with salad and cut up veggies, broccoli etc - 3 blocks
3:30 or so - Another hard boiled egg with fruit, and 3 almonds
7 or 8pm - dinner, again mostly chicken with vegetable variations, baked cauliflower or asparagus or salad or spaghetti squash, zucchini and other types of veges, not too much in the way of carrots or that type of thing. 3 blocks
9:30 or so - 4 oz of wine and 1 oz of cheese and 3 almonds.

I am consuming 12 blocks and walking for 45 minutes daily with additional biking (not as often) or golfing (more walking). We set out this year to get healthy so we are doing it one step at a time, healthy food choices, more exercise etc.

Last week I walked 7 miles and then cycled 50 miles (in one day) and ended up gaining .4 pounds, while my husband only did a round of golf and lost 1.5 pounds. I felt extremely frustrated.

I should also mention that I am 51 and I think that some of my struggle may be hormonal.

Checked my LBM last night and it's 28%.

Any suggestions are appreciated.
Sue K User is Online
Posts:8671
Zone Expert
Zone Expert

08/27/2008 11:28 AM
You're welcome Marion!

The fact you require 12 blocks but have been eating 11 could be the only reason for your hunger. Increase to 12 and see how it goes.

Thanks for posting your menu info. It's not quite specific enough for me to make detailed suggestions that could increase satiety, because details of specific foods and amounts is lacking. A tip, if you are eating whole hard boiled eggs, switch to egg whites, and add a second fat block to those snacks to make up or the egg whites being fat free.

I wouldn’t place any concern on a 0.4 lb increase. It can simply reflect a different level of hydration from one weigh-in to the next. Judge your progress by LBM and body fat% rather than the numbers on the scale. The scale doesn't tell the whole story because it only shows the sum of both, and not the actual amount of fat you have at any given time.

Re: "Checked my LBM last night and it's 28%." I think you mean that your body fat is 28%. Your LBM would be a weight in pounds, which for the average woman would be in the general vicinity of 95 to 110 lbs. Without knowing your LBM, I can't make a block recommendation for you.

The Zone diet can be easily adjusted to take into account your hormonal balances at any age, so that should not be a stumbling block to the loss of excess stored fat. Pay close attention to how you feel 4 hours after a meal and adjust accordingly. I'll be glad to help. The more of your carbs you eat from favorable veggies, and the less from fruit, the better your results will be.

Keep us updated!

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.

Zone Dinner Party (link)
Marion User is Offline
Posts:3
Newbie
Newbie

08/27/2008 3:24 PM
Thanks Sue and I will keep you updated.

PS, the 28% was my bodyfat count.
Sue K User is Online
Posts:8671
Zone Expert
Zone Expert

08/27/2008 3:30 PM
You're welcome! I'll look forward to hearing how you're doing!

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.

Zone Dinner Party (link)
cassandre User is Offline
Posts:16
Aspiring
Aspiring

08/28/2008 9:10 AM
On that subject... here is a big question for me:

I personnaly can't exercise with food in my stomac, unless it's just fruit or something without protein or fat..
So Marion, you have a protein shake and exercise after? (Don't you feel sick as soon as your heart rate goes up?)

If I want to exercise in the morning, I can't be eating a zone meal or even a 1 block snack before my workout. I usually have fruit and than a zone meal after my workout. But I have to say that I end up eating way too much during the day, even though my proportion (protein, fat, carbs and lots of fiber) are usually in the zone, or close to it.
Am I getting a bad hormonal response because of that? How can I workout and stay in the zone?

Sue K User is Online
Posts:8671
Zone Expert
Zone Expert

08/29/2008 7:44 AM
Hi cassandre!

You'll have an undesireable hormonal response to exercising first thing without having eaten a snack or meal.

Here's the reply I posted to your same qn in the Athletic Forum:

Exercising first thing without a snack prior, after fasting all night, won't allow you to stay in the Zone. You could try experimenting with various snacks to find out what will work for you.

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.

Zone Dinner Party (link)
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Forums > Zone Living Forums > Weight Loss > Exercising and block count and timing



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Dr. Barry Sears, PhD.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.

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.

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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Certified Purity and Proven Potency

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

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  • No company in the worlds runs more tests with IFOS than Zone Labs
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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

 

 

 

 

 

"IFOS – THE TOP GLOBAL PURITY STANDARD FOR OMEGA-3 FROM FISH"

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.

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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Testing to specification all raw materials, bulk products, packaging material and finished products – always using stringent internal standards and in-process testing.

  1. Extraction of fish oil
  2. Winterization – remove limited amounts of saturated fats
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  4. Preliminary Molecular Distillation – refining “touch up” to reduce contaminants
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  6. Ethyl ester thermal fractionation – remove additional saturated fats
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Clean Sources

No farmed fish. No large fish. Pristine waters.

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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

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.

  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
* ND: Mercury concentration below detection limit.

 

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Advantages

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*These statements have not been evaluated by the Food and Drug Administration.

These products are not intended to diagnose, treat, cure or prevent any disease.

 

 

 

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