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Nicole  Posts:10
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| 10/31/2009 7:50 PM |
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Hi Everyone, I don't really care for cottage cheese but I do like yogurt. Could I use low fat plain organic yogurt as a sustitue for cottage cheese? And does anyone have any recipes and/or ideas creating a balanced meal with yogurt? Maybe some smoothie recipes? |
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Sue K  Posts:8667
 Zone Expert

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| 10/31/2009 8:39 PM |
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| One big difference between plain yogurt and cottage cheese is that while cottage cheese is primarily a Zone protein, yogurt contains both P and C in almost perfect Zone balance. 1/2 cup of plain yogurt is 1P and 1C. If you do a search you'll find lots of yogurt ideas here in the forums. I like plain nonfat organic yogurt with peanut butter mixed in. It's delicious, and being nonfat you get to double the peanut butter blocks you add to it. Its also good with macadamia nut butter. |
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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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Laura  Posts:3
 Newbie
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| 11/01/2009 9:01 AM |
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I have been doing the blueberry smoothie from Dr. Sears book called Toxic Fat. The Blueberry Smoothie has 1/2 of lowfat Yogurt and 1/2 of lowfat cottage cheese, 1 TB of silvered almonds and one cup of blueberries. (I have to add about 1 TB of non-fat milk to get it to blend) You do not taste the cottage cheese in the smoothie. I do add some stevia to it per the recipe. It is quick & delicious. I am a newbie. I have a question that I am afraid of the answer. Do I have to give up my daily coffee? It is regular, not decaff. |
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Sue K  Posts:8667
 Zone Expert

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| 11/01/2009 9:33 AM |
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Hi Laura!
It's up to you! :-)
Dr. Sears recommends switching to decaf. The by products of metabolizing caffeine elevate insulin. |
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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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Laura  Posts:3
 Newbie
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| 11/01/2009 2:12 PM |
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Thanks Sue! I think I'm going to switch over to the Celestial Tea called Aromaroast. It is a decaf tea that is made to taste a lot like coffee. It's actually a very good sub for coffee. One thing I forgot to mention is that the Blueberry Smoothie with the low fat cottage cheese is very good, and you don't taste the cottage cheese. |
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Nicole  Posts:10
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| 11/01/2009 11:51 PM |
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| Thanks Laura & Sue. I think I will try that blueberry shake. I will also search the site for yogurt recipes. |
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Anna  Posts:5
 Newbie
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| 11/06/2009 11:07 AM |
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Hi Nicole... If you don't want to do the cottage cheese one, or can't stomach the idea of it...here is one...very simple, I have it every morning and LOVE it! It contains two blocks...you could just adjust it to fit however many blocks you need. 1/2 cup of yogurt 1/2 cup of blueberries 6 almonds 1/4 scoop of strawberry whey protein powder Blend the yogurt first...get it going...then add the powder, then blueberries and almonds. Oh, and I use frozen blueberries...cheaper! I always keep whey protein powder on hand to add that little extra protein for when I don't actually want eggs, cottage cheese or meat. 1/4 a scoop is 1 block of protein. It's animal protein so there are almost no carbs at all. So, the 1/2 c yougurt is 1P and 1C the blueberries are 1C (that's your 2 carbs)...the almonds are 2Fats and the protein powder is your 2nd protein. This is SO good!!! Absolutely Delicious and SIMPLE!! |
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Deborah  Posts:30
 Aspiring
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| 11/06/2009 10:09 PM |
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Nicole, Unfortunately, I don't use yogurt as a primary protein source, but I can give you a tip about the best type of yogurt to use. With respect to the protein-carbohydrate ratio referred to in a previous comment, 8 ounces of regular low fat yogurt, by itself, commonly contains 11g protein and 17 g carbohydrate. That's a P/C ratio of 0.65, which is very close to an ideal Zone ratio. (It has about 2 g of P for every 3 g of C.) However, once you start adding carbohydrates like fruit, the denominator gets bigger and the ratio becomes less favorable. One way to improve it is to use low fat GREEK yogurt, such as 2% Fage brand, which is available at Whole Foods markets. Fage is delicious and a 7-ounce container has 17 g protein and 8 grams carbohydrate. If you do the math, it has a P/C ratio of 2.12, i.e. it contains more than 2 g of P for every 1 g of C. Therefore, you can add carbohydrate to it to bring it into the right balance for the Zone. I hope this doesn't seem too complicated. The bottom line is that, if you're using yogurt as a primary source of protein, you're much better off using low fat Greek yogurt, and I think you'll enjoy it too! Deborah Chud, MD http://www.aDoctorsKitchen.com |
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Sue K  Posts:8667
 Zone Expert

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| 11/06/2009 10:18 PM |
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Anna, that sounds delicious! I make similar yogurt, protein powder (PP) and fruit combinations. I like to just mix protein powder into yogurt, in a bowl, and then top it with fruit. Sometimes I'll drizzle Macadamia nut butter on top for the fat (try yogurt, PP, peaches and Macadamia nut butter). A tip, you'll need to add a few more almonds to provide the fat that's most likely missing in the protein powder. Here’s how Dr. Sears explains fat blocks (taken from MASTERING THE ZONE, page 292 and 293). “Why is a fat block only 1.5 grams? Every block of low-fat protein contains approximately 1.5 grams of “hidden fat”. Therefore, by adding one extra fat block (which is defined as 1.5 grams of fat) for each block of low-fat protein, you are actually consuming 3 grams of fat or two blocks (one internal in the protein and one external) for each protein block. If you are using fat-free protein sources, such as isolated protein powders, then you should be adding two blocks of fat to achieve the same ratio. Obviously, if you are eating higher fat protein choices, you would not be adding any extra fat blocks to your meal. Remember that every time you add additional fat blocks to a meal, they should be composed primarily of monounsaturated fat.” Common fat free proteins eaten on the Zone diet are egg whites, protein powder, some deli-style meats, and some soy products. |
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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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Mari  Posts:57
 Aspiring

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| 11/08/2009 12:10 AM |
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I do love the Fage brand of Greek yogurt. I buy the fat free. It is so creamy and doesn't have that aftertaste that some yogurts have. I would rather add a few nuts to my breakfast for fat.
Does the protein powder really seem to hold everyone for several hours? It seems to tend to make me hungrier sooner than if I have animal protein but maybe different things work for different people - I am still trying different combinations to see what works best. I admittedly never mixed the powder in my yogurt. I will have to try it. |
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~ Mari ~ |
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John  Posts:331
 Zoner

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| 11/08/2009 7:42 AM |
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Yes. For example, I had a 4 block smoothie: 1/2 cup lo-fat, plain, organic yogurt (1 block P, C), 1 scoop (Jarrow) protein powder (2 blocks P), Olive oil (3 blocks added F), egg (1 block P), Blueberries (1-1/2 blocks C), and 1/3 cup All-Bran buds, extra fiber (1 block C and 10g fiber), 1 Tbl Chia seeds (fiber and minerals), 6 drops Stevia, and 1 cup H20. . I had this at about 9:15 AM on a beautiful fall, sunny, Saturday morning. Then I worked in the yard blowing, raking, vaccuming, and bagging leaves. Only having water now and then. When I was all finished, and everything put away, I came into the house and saw that it was 1:30 PM or about 4 hours later, and I had to think about whether I was starting to get hungry, yet. So I had a shower first, then ate a 3 block lunch. . So, yes, balanced properly for my requirements, I find Protein Powder works well for me. |
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~john <>< <>< <>< <>< <>< ><> ><> ><> ><> ><>
 <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> |
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Mari  Posts:57
 Aspiring

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| 11/08/2009 1:56 PM |
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| Thanks, John. yet another way to mix up a healthy convenient breakfast for work. I am going to try it, and thanks for the idea! BTY, would Chia seeds be kind of on the order of flax seeds? I have flax that I mix in my steel cut oats but haven't read up on the Chia seeds. |
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~ Mari ~ |
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John  Posts:331
 Zoner

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| 11/09/2009 10:22 AM |
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I am not sure what you mean by, "Are Chia seeds on the order of Flax seeds?". They are not Flax seeds, different nutrients. . "This food is very low in Cholesterol and Sodium. It is also a good source of Calcium and Phosphorus, and a very good source of Dietary Fiber and Manganese." . http://www.nutritiondata.com/facts/nut-and-seed-products/3061/1 http://www.healthdiaries.com/eatthis/15-facts-about-chia-seeds.html . |
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~john <>< <>< <>< <>< <>< ><> ><> ><> ><> ><>
 <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> |
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John  Posts:331
 Zoner

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| 11/09/2009 10:26 AM |
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Here are 15 facts about chia: . The chia plant (Salvia hispanica), sometimes referred to as chia sage, originated in the central valley of Mexico and is a member of the mint family. . Records indicate chia seeds were used as a food source as far back as 3500 B.C. . It was the third most important crop for the Aztecs, who recognized it as a "superfood" and prized it so highly that it was often used as currency. . Aztec warriors and runners are believed to have sustained themselves for an entire day on just a tablespoon of chia. . After the Spanish conquest, chia seed nearly disappeared as the Spaniards banned foods that were linked in any way to Aztec religion or tradition and virtually wiped out the complex agricultural system established by the Aztecs in order to grow foods that were popular in Spain instead. . The word chia is derived from the Aztec word chian, which means "oily." . The name of the Mexican state of Chiapas, originally called Chiapan, translates loosely to "river where the chia sage grows." . According to Aztec mythology, chia seed came from the nose of the maize god, Cinteotl. . The Chumash Indians of California also cultivated chia and prized it for its beneficial properties. This variety of chia is often referred to as chia sage or California chia. . Chia seeds have more Omega-3 fatty acids than any other plant food, including flax seeds. . Chia seeds are about 20% protein. . When soaked in water for 30 minutes, chia seeds form a thick gel. This gel also forms in the stomach when chia seeds are consumed. That sounds bad, but researchers believe it actually slows down the rate at which digestive enzymes turn carbs into sugar, making it especially beneficial for diabetics and others with blood sugar issues. . The popular Mexican drink chia fresca is made by soaking chia seeds in water until they become gelatinous and then adding sugar and lemon or lime juice. . Chia is hydrophilic and can absorb more than 12 times its weight in water. This makes it helpful in maintaining body hydration, something that is especially beneficial for athletes who need to remain hydrated during races and endurance activities. . Chia seeds are so high in antioxidants that they do not spoil easily and can be stored for long periods, unlike flax seeds. . http://www.healthdiaries.com/eatthis/15-facts-about-chia-seeds.html . |
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~john <>< <>< <>< <>< <>< ><> ><> ><> ><> ><>
 <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> |
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Sue K  Posts:8667
 Zone Expert

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| 11/09/2009 11:09 AM |
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| A tip for everyone, chia seeds don't contain the most Zone friendly fat. If you choose to include them in your Zone diet, it's best to do so in moderation. |
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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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Bitty  Posts:9
 Newbie

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| 11/09/2009 4:49 PM |
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Anna What brand of strawberry whey protein powder do you use? |
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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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