Zone Diet Zone Tips

Cinco de Mayo Party Tips

Sue — Thu, 02 May 2013 14:49:59 GMT

Lots of us might end up at a Cinco de Mayo party or two this weekend. To keep it in the Zone, pass on the festive drinks (water is always around somewhere) and load your plate with Zone portions of foods like chicken, shrimp, tomato chunks and other raw veggies, salsa and a few spoonfuls of guacamole.

If you decide to indulge in alcohol keep it to smaller amounts and have a protein chaser.

You'll feel great and you body will love you for it the next day!

Knowing how to adjust what?

Kelli — Tue, 17 Jan 2012 11:14:00 GMT

I need help. I am back on the Zone I did it back in the summer and found it was super easy to follow and I quickly lost weight and inches and have kept most of it off. But now I am going back on it and seem to be having trouble with the blocks possibly. Last time I was doing step by step in the book mastering the zone meal plan so that is a 3 block meal with a 1 block snack, so that would of been 11 blocks a day. Well this time I am doing the same way and I am so hungry. So do I up the fat and protein at every meal and snack or only when I feel the hunger is the worst.
I do Crossfit so if you know what that is it can be a vigirous work out to say the least, however I was doing this before I think I have grown in strength wise by doing it. So in saying all of this should I up my blocks to 12 or just up some of the protein and fat at certain times of the day. Otherwise today I have had good mental focus but so hungry I could eat my arm off!!

Cups to grams

paul — Tue, 04 Aug 2009 08:21:04 GMT

Ok, so I am new at this, but i am here in Iceland using the metric system, and ok ounces to grams conversion is just fine. But, cups to grams does not seem to work so well, like with broccoli for my dinner tonight 2 cups=16 oz? which means I have to make almost a pound of broccoli for one block? this works out to be 454 grams which seems ridiculous. Any suggestions out there conversions? help please, I like the way the zone is treating me so far but some things seem to be silly, like 20 cups of spinach for one block? Come on I like spinach but 20 cups? how does this info come across, any ideas would be great thanks in advance

Panera Bread

John — Sun, 03 Feb 2013 07:03:12 GMT

Panera Bread (Northeast, USA) becomes Zone (Primal/Paleo) friendly.
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Apparently as of 2013, Panera Bread has a "Hidden Menu" options.
Two breakfast and four Lunch/Dinner options.
Bowls of Anti-Biotic and hormone Free Chicken, Turkey, or Steak
(and Egg Whites for Breakfast) with veggies and Extra Virgin Olive Oil.
BUT, it is not listed on their menu boards, you have to ask for one of the
"Hidden Menu" choices.
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Here are the choices:
POWER BREAKFAST EGG WHITE BOWL WITH ROASTED TURKEY
Roasted all-natural, Antibiotic-free turkey, egg whites, warm baby spinach, roasted peppers, and basil Pesto.
.
POWER BREAKFAST EGG BOWL WITH STEAK
Two all-natural eggs, seared top sirloin, sliced avocado & tomatoes.
.
POWER MEDITERRANEAN CHICKEN SALAD
All-natural, Antibiotic-free chicken, baby spinach, romaine, tomatoes, apple-wood smoked bacon, diced eggs, fresh squeezed lemon juice, and extra virgin olive oil.
.
POWER MEDITERRANEAN ROASTED TURKEY SALAD
All-natural, Antibiotic-free roasted turkey, baby spinach, romaine, tomatoes, red onions, kalamata olives, fresh squeezed lemon juice, and extra virgin olive oil.
.
POWER CHICKEN HUMMUS BOWL
All-natural, Antibiotic-free chicken, with cilantro jalapeno hummus, baby spinach, cucumbers, diced tomatoes & red onions finished with fresh squeezed lemon & fresh chopped cilantro.
.
POWER STEAK LETTUCE WRAPS
Seared top-sirloin, leaf lettuce, cucumbers, diced tomatoes & red onions, basil pesto and finished with fresh lemon juice.
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And here's the article I came across:
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To me, Panera Bread ia a place known for serving dessert for breakfast, and sugar + bread at all other times. Horrible, get-fat foods, unless one sticks to the salad menu. Thanks to consumers becoming more informed and market pressure, Panera has come up with a brilliant solution: a bunch of real food piled into a bowl for breakfast, lunch, and dinner options. This mimics what I often do at home for my lunches at the office. Glass bowl + kitchen sink food assortment = great meal. For whatever reason, Panera is keeping these items cloaked in secrecy on its “Hidden Menu.”
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http://mypanera.panerabread.com/articlestips/article/access-into-paneras-hidden-menu/
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Developed by Scott Davis, Panera Bread’s Chief Concept Officer, Panera’s “off-the-menu” dishes offer nourishing options that make sticking to New Year’s resolutions simple. All of these meal selections are an excellent source of protein and contain limited processed carbs. But you won’t find these items on banners in our cafes, or even on the menu board.

Here’s how you get the dishes — just tell one of our associates that you’re ordering from the “Hidden Menu”, and they’ll take care of it from there.

I’m not sure of the marketing reasons behind this “Hidden menu,” but the photos of the food options are gorgeous: steak, chicken, turkey, eggs, veggies, and fresh herbs. Just what a hungry person with a healthy body needs in a pinch.

The Paleo-Primal/Zone influence has commanded respect in scientific circles and has thus invaded the mainstream news, and now, the market is honoring the needs of its consumers. Offering real food in place of the usual industrial slop for people on the go, or for those who are too lazy to cook, is something to celebrate. The movement of commercial restaurants toward serving real food shows that offering fresh food options at affordable prices for the masses is not impractical while maintaining a profit.

app

suzanne — Wed, 28 Nov 2012 04:43:26 GMT

i was just wondering, with all the technology out there, to make our lives easier..

will there be a smartphone app for the zone

a food journal
a stat update
a calculator to figure blocks- if you're using the block method
and maybe access to the newletter??

it would be extremely helpful to have these items on a mobile phone-- to go whereever i go--

restuarants
vacation
market
family/friends house
even a night out (planned or unplanned)

Forgive me for i have sinned!!!

Hannah — Sat, 07 Jul 2012 08:34:47 GMT

So angry with myself! I had promised never deliberately eating food with sugar in it ever again.

And it was not hard to keep the promise while my feet were swollen like an elephant from acute arthiritis and I was coughing from Sarcoidosis which caused me to start with the Zone.

But now I have recovered and feeling much better.
Still on the last leg of a cortisone course but no sign of damage to my lungs (the big risk with Sarcoidosis).

It was boiling hot today, I had 0 energy for various reasons (have a cold, TOM from hell and the residue of the sarkoidosis)

and........... I ate icecream!
I bought the oat based icecream 0.5 litre....... like a binge/craving.

This does not bide well for the future.

How what to do when you are out of the zone and disgusted with yourself?

New and Overwhelmed

Courtney — Thu, 13 Dec 2012 06:40:57 GMT

I am new to the Zone diet. I haven't started it yet...I don't know where to start.

I don't know what to buy at the grocery store. I don't know what meals to cook for my family. I don't know how to figure out portions from the meals. They shoul have reciped posted on here for family style instead of individual. I am used to programs that have more technology to track and tell me do the math for me. You would think there was an app to create your own recipe and it would figure out blocks. I want to try this but am so overwhelmed I am scared to start!

Any tools, thoughts or suggestions are appreciated!

Steele cut oats

Paula — Mon, 24 Sep 2012 13:13:10 GMT

Cooked up some Steele cut oats, chicken broth and a little butter, salt and pepper in the crock pot yesterday! I used them as a side dish to my grilled chicken breast. Also had some broccoli. Then some blueberries for dessert. I was surprised that my husband really liked them. Then my son was here for awhile today and had the left overs with his lunch and also liked them. I'm not sure if I got this idea from this site or from another one :-)

Paula

Egg Whites!

John — Thu, 06 Sep 2012 16:25:51 GMT

As ZONERS we use egg whites and not egg yolks.
The problem is that separating egg white from egg yolk using the cracked egg shell in half and
transferring the egg yolk back and forth between the two halves is not always easy
and even being careful, sometimes ends up with yolk in the whites.
.
My dad sent me a link to a video that is an amazing way to easily separate egg yolk from egg white.
However, we are not supposed to post other links that lead you away from this website.
So, I will have to try and describe the method, instead.
.
The video link is in Chinese, but it is so easy to understand visually, it should be easy to describe.
The text roughly translates: Handy! How cleverly separated egg yolk:
.
Crack the egg and empty the entire egg (yolk and white) with yolk unbroken into a small bowl.
Grab an empty water bottle and gently squeeze it.
Put the lip of the water bottle over the center of and touching but not breaking the egg yolk.
(This does not work if the yolk is broken.)
Ease off the water bottle and let the suction pull the egg yolk into the neck of the bottle.
Gently squeeze the water bottle over a second bowl to push the egg yolk out, again unbroken.
Wha-La - easily separated unbroken egg yolks from their whites.
.

erythritol

Jessica — Wed, 25 Jun 2008 08:54:25 GMT

I know it is a sugar alcohol but how does it play into the Zone diet? Better than the real thing? Worse? Should one be eating this while trying to maintain the balance of the Zone?

Eat This, Not That!

cranberrycat — Mon, 25 Jun 2012 04:30:00 GMT

There are some new restaurant items coming out that appear to be easily Zone-able. I found a few selections listed that I thought might work out well for Zoners. Here is the link to the article, maybe you will find something in there for yourself!
http://eatthis.menshealth.com/slide/2-best-new-food-starbucks?slideshow=186529#sharetagsfocus

Starbucks: Chicken & Hummus Bistro Box
IHOP: Simple & Fit Spinach, Mushroom & Tomato Omelette with Fresh Fruit
Applebees: Asiago Peppercorn Steak with herb potatoes and seasonal vegetables

OOZ

cranberrycat — Fri, 27 Apr 2012 18:00:43 GMT

Sometimes it just happens... and when it does, I swear I feel like a truck ran me over!

I don't know what triggered it, but I fell out of the Zone this afternoon. Nothing else unusual about the day, about my food, so I don't know what did it. Just seemed to slip out, felt very tired mid-afternoon and unfocused (and this was after a salad w/chix breast and lots of good veggies--if anything, I was possibly low on carb rather than having too much).

Had my snack, didn't seem to help at all. Had a chocolate milk (Tru Moo) on the way home, felt somewhat better, although it probably wasn't really a good choice considering the protein:carb ratio. Sure enough, back to feeling awful once I got home. Had some dinner, then chose to take the bike ride rather than sleep it off. I think that actually helped me to turn the corner. Feeling much better now!

Just wanted to share, we are not perfect, and the Zone is not always a "cookie-cutter" plan, either! Sometimes things just happen for no apparent reason.

Sugar Blockers

John — Sun, 29 Apr 2012 06:28:55 GMT

As ZONERS, we do not eat sugar; however we might find ourselves in other than ideal situations,
where some unfavorable (higher glycemic value) carbohydrates (broken down into Glucose, sugar), is inevitable.
Here are some tips to consider, now, if you find yourself in those situations:
.
.
Saturday, April 28, 2012
7 Sugar Blockers
Did you know you can slow the absorption of sugar just by using the natural power of food? Believe it or not, this doesn’t involve any extreme or gimmicky diets, just some basic tips of what to eat and when to eat it. Check out these 7 sugar-blocking tips:
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1.) Eat a fatty snack up to 30 minutes before a meal. A teaspoon of nuts or cheese will trigger the pyloric valve between your stomach and small intestine. This valve regulates the flow of food to help slow down digestion. This helps you reduce sugar spikes and keeps you feeling fuller longer.
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2.) Begin a meal with a salad. The soluble fiber in plants, beans, carrots and even some fruit helps absorb starch and sugar. As soluble fiber passes through your intestines, it expands and traps sugar. This fiber eventually dissolves, but this slower rate of absorption helps reduce the amount of insulin your body needs to handle it.
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3.) Use vinegar on that salad! Its high acetic acid content helps deactivate amylase, the enzyme that turns starch into sugar, which helps slow down the digestive process. Vinegar also "increases the body’s sensitivity to insulin, so your pancreas won’t need to produce as much."
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4.) Don’t overcook vegetables. Lightly cooked vegetables take longer to digest, so you’ll feel fuller longer. Roasted vegetables are a tasty alternative to starchy sides.
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5.) (This one is actually a Zone principle.) Add some protein to your meal, so you won’t need as much insulin to process starches. In fact, a serving of protein eaten with starch "can reduce the subsequent blood sugar surge by 44%." Eat an egg with your toast in the morning or have a turkey meatball with your favorite pasta!
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6.) Although not for everyone, a glass of vino with a meal actually temporarily stops your liver’s production of glucose. This means the blood sugar load of a typical serving of starch can be reduced by up to 25% when accompanied by a glass of wine! Something to keep in mind when ordering a starch-heavy meal at your favorite ristorante.
.

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Go To Snack

Kevin — Mon, 09 Apr 2012 08:25:02 GMT

It's now 2:30-3PM, your lunch did not work past 3 hrs. So what is your go to snack to hold over until the next regular meal?

This time and about an hour before I go to sleep are my weakness moments where I want to devour anything...

I was just wondering what others do.

Strawberry question

wesley — Tue, 05 Jan 2010 19:21:02 GMT

How many strawberries do you all use for one block? I know the food list says one cup, but I was looking for an approx. # to go off of. I used 2 cups of frozen whole (unsweetened) strawberries and it seemed like an awful lot for 2 blocks of carbs. What does everyone think? Thanks in advance.

Anna's Taqueria

Sue — Thu, 19 Jan 2012 10:15:04 GMT

Anna's Taquereia is a small chain offering quick Mexican food in the greater Boston area, something on the idea of Chipotle restaurants. I had a great lunch today at the Anna's Beacon Hill/Mass General location. They have a variety of offerings, most including unfavorable carbohydrates, but the good part is you can make substitutions for any ingredient and also pick and choose toppings. I had the Mexican Plate and subbed roasted veggies for the rice. My plate contained chopped grilled chicken, a ton of Zone-friendly lightly roasted veggies which they chopped into small pieces right in front of me (broccoli, peppers, mushrooms, yellow squash, carrots and onions), a heaping scoop of fresh salsa, a small serving of kidney beans and some guacamole. I passed on the 2 corn tortillas that came with it. It was a huge plate of food, I'd say a generous 4 block meal, and it was absolutly delicious! It's been about 3 1/2 hours since lunch and I'm feeling great, no hunger. If you're ever in the area, stop by at Anna's. You'll be glad you did. Their prices are low and their food is fantastic!

Fish oil on clothing

Sue — Sat, 10 Mar 2012 12:16:42 GMT

Anyone know how to get fish oil odor out of a down vest? Only spilled part of the contents of 1 capsule Omega RX on it, but apparently that's all it takes. So far I've used "Tide he", Shaklee Basic H and white vinegar, but can still smell it. Now I've got it in the washer with Resolve (the new name for Spray and Wash) and some more "Tide he". :/

Wife still hungry

john — Fri, 02 Dec 2011 18:52:32 GMT

I have been trying to help my wife with starting the zone this week. She however is hungry only a few hours after eating. On drsears.com it showed she was suppOsed to have 11 blocks per day. I broke this into 3 block breakfast, 1 bk snack, 3 bk lunch, 1 bk snack, 3 bk dinner.
Typical day is
Breakfast
2 egg white
1/2 cup cottage cheese
9 almonds
1 1/4 cup peppers
1 tangerine

Snack
1 oz cheese
3 almonds
Grapes

Lunch / dinner

4.5 oz tuna salad made frOm tuna steak mixed with avocado For fat
2 cup spinach
1 cup tomato
2 cup celery
Tangarinne

Any help would be greatly appreciated

Thank you in advance on any guidance u can provide. :)

Which book?

Jennifer — Thu, 16 Feb 2012 17:15:36 GMT

So a friend sent me a 10 page pdf document from Crossfit about doing the Zone. I have to admit, it sounds really interesting, but I want to know more about it. I want to pick up one of the Zone books, but I don't know which one to start with. Does anyone have any suggestions on which book I should get? Any help would be appreciated. I am primarily interested in weight loss to begin with.

Tips for new zoners

janneta — Thu, 06 Oct 2011 09:57:04 GMT

I suggest to new zoners when you do shopping you don't need shopping list with exact amount of particular food. When you come to store first go to 'protein section' and buy the best quality and best price what you have in a store at that time, then go to 'carbohydrate section' and buy the best vegetables and fruits, and to 'fat section'. You need to know what food is zone favorable and only buy zone food, never buy wrong food because lately you will eat it.
When I come home from shopping i always cook chicken breast and eggs, so I will have them in a fridge. So when time comes I can always grab them, if you don't have right food in a fridge and ready to eat - you will eat some wrong food. So take chicken, add vegetables and any fat and you are OK.
I always cook some vegetables like cauliflower (boil in water then fry with egg), red pepper(broil), eggplant(broil), cabbage(slice , then fry very quick), chickpeas(cook and freeze), green peas(freeze) .... I have it in fridge all the time. I use always olive oil. I like avocado, sometimes olives, nuts, light mayonase). Also keep yogurt or cottage cheese for breakfast.

SO THE MOST IMPORTANT TO KNOW WHAT IS ZONE FOOD.

Also I want to share with everyone that I am on Zone diet more than 10 years. I was 35 and I started on a blood pressure medication. My mother died from stroke when she was 62. I was very upset that in my early age I have high BP and I need to take medication. My doctor recommended me to start zonediet. Unfortunately very seldom doctors think about prophylaxis of disease, I was lucky to meet him.
So I started to read books and site on Internet, I send first message and Sue responded and encouraged me by her story about the same problem. So Sue and Cranberry and John are on this forum many years, I feel sometimes they are partners ( lol ). They are very helpful, I always read all there messages.
Now I am 48 I don't take any medication since I started diet and fish oil. My BP went low and I stopped pills. I am petit women, and I eat a lot of food , but I look fit because I don't have big abdomen and I have waist line. All my friends tell me that I eat a lot, but I eat zone meal only that's why it works. I don't use new products(baked breads) which are recommended on this site. I eat real zone food.

I am very grateful to Dr.Sears for his research, for his books and for these site and helpful forum.
Good luck to everyone!