how do I read the labels. Last Post 27 Oct 2012 11:00 AM by cranberrycat. 27 Replies.
 Author Messages
Luis

New Member
Posts:5

 17 Jun 2012 04:27 PM hi everybody. ok, so I started the diet, and its going well, when I eat at home, my wife calculate all the blocks and create a meal out of the food list we download. the problem comes when we go somewere, or when we find food that its not listed, so my question is, how do I read the labels to know how many blocks of what I´m eating... here is an example. greek yougurt, here is what the label says. serving size 150 g Calories 130 calories from fat 70 total fat 8g (12%) Saturaded 5g (25%) trans fat 0g Cholesterol 20mg (7%) sodium 70mg (3%) Total carbohydrate 5g (2%) dietary fibers 0g sugars 5g protein 11g how many block im eating there? thanks a lot LS
John

Veteran Member
Posts:2198

 17 Jun 2012 06:36 PM QUOTE ... serving size 150 g total fat 8g (12%) => 9 grams Fat = 3 blocks Fat. Total carbohydrate 5g (2%) => 5g -0g fiber = 5g net Carbs = 1/2 block Carbs dietary fibers 0g Protein 11g => (7 grams = 1 block) = 1-1/2 blocks Protein ~john --> Happily married 26 years --> 07 Feb 1986 <>< <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> ><> Live the healthiest life you can enjoy, not the healthiest life you can tolerate.
Luis

New Member
Posts:5

 17 Jun 2012 06:53 PM thanks a lot!! big help LS
John

Veteran Member
Posts:2198

 18 Jun 2012 07:22 AM You're very welcome! ~john --> Happily married 26 years --> 07 Feb 1986 <>< <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> ><> Live the healthiest life you can enjoy, not the healthiest life you can tolerate.
Kim

New Member
Posts:24

 14 Aug 2012 09:30 AM Just checking: the fat grams on this label = 8 gms I thought 1 block of fat = 1.5 grams 8gm divided by 1.5 gms = 5.33 ~ 5 blocks - correct?????? This product then would have ~ 5 blocks of fat I get the carbs - 5 gms = 1/2 block and the protein 11 gms ~ 1 to 1.5 blocks. Thank you.
John

Veteran Member
Posts:2198

 14 Aug 2012 09:36 AM YES, a block of Fat is 1.5 grams; BUT, it takes 2 blocks of fat for every 1 block of protein! The way Dr. Sears initially described and set it is VERY, VERY confusing! YES it would have been easier to state that 1 block of fat is 3 grams. BUT, he did not. There is a reason he described and set it the way he did, but it makes it very, very confusing for most folks. There are a total of 3 grams of fat per 1 serving or 2 blocks fat per per 1 block/1 serving of Protein and Carbs. ~john --> Happily married 26 years --> 07 Feb 1986 <>< <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> ><> Live the healthiest life you can enjoy, not the healthiest life you can tolerate.
Kim

New Member
Posts:24

 14 Aug 2012 12:11 PM Ok - let me see if I have this: I am needing 11 blocks of each daily so for Breakfast/Lunch/Dinner: for each meal i will need to have 21 gms of protein 27 gms of carbs - veggies and fruits 4.5 gms of fat- or should this be 9 gms of fat for each meal? 3 blocks of protein = 21 gms total protein (7gms x3 blocks) 3 blocks of carb = 27 gms (9gms x 3 blocks) 3 blocks of fat - 4.5 gms (1.5gms x3 blocks) or should this number actually be total of 9gms of fat for each meal? Sorry i am so dense on this....but once I get it in my head i will have it. Thank you in advance... kim
cranberrycat

Senior Member
Posts:9137

 14 Aug 2012 12:14 PM It should be about 9g of fat per meal. I usually just figure out the fat based on my protein, so if it is fat free, then I double all of my fat blocks. However, if the protein does have some fat in it, I count that towards the 9g total and add what is needed to get to 9g. CranberrycatWe don't own the earth; we borrow it from our children.
Kim

New Member
Posts:24

 14 Aug 2012 12:26 PM Cranberrycat, So if I use the pdf download for the zone blocks in this site; - for the fat blocks - would i just pick 3 of the pre determined allowable fats blocks -for each meal OR would i need to use 6 pre determined allowable fat blocks- for each meal. ie: 1 teaspoon of Olive Oil or 2 teaspoons of Olive Oil ? Just to be sure - the protein and carbs - off the pdf - i am just using 3 blocks as they are indicated (ie: chicken: 1 0z = 1 block - i would use 3 oz of chicken for my protein)
John

Veteran Member
Posts:2198

 14 Aug 2012 01:14 PM 1 tsp of Olive Oil has 4.4 grams of fat or about 1.5 blocks of fat. And answer is: It depends! . Let's try to simplify: First answer this Question - "Does your Protein have any/some Fat in it?" If YES, then add only 1 block of fat (1.5 grams) for each block of Protein to get about 3 grams (2 blocks) of fat for each 1 block (7 grams) protein. If NO, then add 2 blocks of fat (3.0 grams) for for each block of Protein to get about 3 grams (2 blocks) of fat for each 1 block (7 grams) protein. ~john --> Happily married 26 years --> 07 Feb 1986 <>< <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> ><> Live the healthiest life you can enjoy, not the healthiest life you can tolerate.
Sue
Posts:14658

 14 Aug 2012 02:27 PM Hi Kim, The block method is good to know so you have a basic understanding, but it's not at all necessary to measure, count and weigh everything you eat in order to be successful with the Zone. I've used Zone "At-a-Glance for most of my 17 years in he Zone. A little bit about me, I'm a few years older than you, I lost 100 pounds over the first two years, going from over 50% body fat down to below 25%, I turned my passion for the Zone into a part time job working for Zone labs, and my whole family basically eats this way now. I happen to be on vacation this week, but if you stick around a while, you're sure to hear more from me. :) To give you sone more to think about, here are the descriptions of various ways to put together a Zone meal: http://www.zonediet.com/tools/zone-classic Sue KnorrLost 100 lbs 18 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil.Consultant of Zone Labs
Kim

New Member
Posts:24

 15 Aug 2012 05:46 AM Sue, Thank you for your help. What I am having difficulty with is the fat blocks and what is a block. On the pdf Zone blocks - you can print from this website - The fat heading indicates that women should eat 3 blocks - of the items that have already been portioned out. If 1 block = 1.5 grams of fat - if I incorporate 3 blocks at each meal B/L/D - that would give me in fat blocks 4.5 gms of fat for each. Where I am falling down is - where the 9gms of fat - as spoken about above - I should have for each meal ? I am missing something -and I think - the 4.5 block guide is taking into account "hidden fat"?? - is that correct? Until I get the grams calcualtion portion of it - I am using the "week in the zone" sample meals for women - 3 block guide. If you can help me out - sorry I am having such a mental block - great. I would like to be able to fully grasp the gram measuring and calculating method. You indicate that you have used the At-a-glance method for most of your 17 years - so what I understand that to mean - "eye-ball " your plate- and I just realized that "bread/grains" are not eye-balled - in that description. It has been drilled - that whole wheat products, 100% grains - etc - and what I understand on the Zone - those items DO have a huge impact on insulin levels - correct? WOW- you must really believe in the Zone - working for the Zone Labs - so that brings me to my next ? Fish Oil - Your opinion on Dr. Sears product vs. other brands available at let's say Whole Foods. Can you share w me your reasons for one over the other? Thanks Sue - and Congrats on your journey. Looking forward to hearing from you. Kim
John

Veteran Member
Posts:2198

 15 Aug 2012 07:01 AM Hi, not Sue, but ... . "I should have for each meal ? I am missing something -and I think - the 4.5 block guide is taking into account "hidden fat"?? - is that correct?" . YES, now you are getting it. There are a TOTAL of 9 grams of Fat in a 3 block meal. Most Protein does have 'hidden' fat. So Dr. Sears set 1 block of fat at 1.5 grams or 4.5 grams ADDED Fat in a 3 block meal. . . "It has been drilled - that whole wheat products, 100% grains - etc - and what I understand on the Zone - those items DO have a huge impact on insulin levels - correct? " . YES! There are very few grains/legumes that are favorable because of their impact on the blood sugar levels and the resulting bodies insulin response to those type of Carbohydrates. Steel Cut Oats ( a grain) and black beans (a legume) are two favorable carbohydrates in that category that do not have a spiking impact. . . Though, not Sue, I hope this helps? ~john --> Happily married 26 years --> 07 Feb 1986 <>< <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> ><> Live the healthiest life you can enjoy, not the healthiest life you can tolerate.
Kim

New Member
Posts:24

 15 Aug 2012 08:06 AM John - Cool. Thanks and sorry that I have been so slow. Now what is your take on the fish oil supplements offered by Dr. Sears vs one available say at Whole Food Markets? Kim
cranberrycat

Senior Member
Posts:9137

 15 Aug 2012 08:54 AM Kim, I am not Sue or John... Forum rules do not allow us to promote a product that competes with a zone product. First, make sure your fish oil has a 2:1 ratio of EPA to DHA. OmegaRx has 400:200. Second, make sure your fish oil has been quality tested for potency and purity. The Zone recommends that the find oil be tested by IFOS (International Fish Oil Standards). There are brands that use other means to test, which I personally feel is done, but others may not agree. Either way, you are doing yourself a world of good by following the zone and taking a fish oil supplement! CranberrycatWe don't own the earth; we borrow it from our children.
John

Veteran Member
Posts:2198

 15 Aug 2012 09:00 AM MOST Commercial Fish Oils are very low on the amount of Fish Oil and therefore have impurities (Think PCB's, Mercury, etc.). Look at the label. . Products like Whole Foods are at about 120 + 180 or something EPA + DHA in a 1000 mg (1 gram) capsule. or only 30%. Products like Dr. Sears though more expensive, are, however a higher quality and are much purer with more of the beneficial Omega-3 fatty acids EPA and DHA. . Here is the information from the Whole Foods website: Fish Oil 1000mg with 180mg EPA & 120mg DHA . A 1000 mg (1 gram) capsule of Dr. Sears IFOS tested Fish Oil or other IFOS tested Fish Oils are at 60%, just about the highest purity one can get and virtually free of any and all toxins/contaminants. . Here's what to look for: 1000 mg capsule (1 gram) should contain about 200 mg EPA and 400 mg DHA for a total Omega-3 fatty acid content of 600 mg (400 + 200). That is a 60% concentration (400+200=600 and 600 / 1000 = 60%). There is an IFOS website to find and verify the purity of reqularly tested brands, including Zone Labs - some of which might be less expensive if cost is an issue. (I use LEF which is also listed on the IFOS website as are many other brands.) . A few years ago, there were only about three brands listed. Now thanks to your inquiry, I went to the website and there are now a couple of dozen brands listed that are tested and meet or exceed the required purity standards. Almost over-whelming! . IFOS website: http://www.ifosprogram.com/consumer...ports.aspx ~john --> Happily married 26 years --> 07 Feb 1986 <>< <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> ><> Live the healthiest life you can enjoy, not the healthiest life you can tolerate.
cranberrycat

Senior Member
Posts:9137

 15 Aug 2012 10:04 AM Kim, John explained a lot more detail than I did, and I totally agree with what he said. If you do shop at WF, you might find what you are looking for if you take a look at the labels of other brands. CranberrycatWe don't own the earth; we borrow it from our children.
John

Veteran Member
Posts:2198

 15 Aug 2012 10:29 AM EXCEPT I had a TYPO! 400mg EPA and 200 mg DHA - not vice versa! ~john --> Happily married 26 years --> 07 Feb 1986 <>< <>< <>< <>< PTL Col 3:23-24 ><> ><> ><> ><> Live the healthiest life you can enjoy, not the healthiest life you can tolerate.
Kim

New Member
Posts:24

 15 Aug 2012 11:00 AM Thanks to ALL of you for the great support and help! I am getting the jist of this! Yeah! Gonna order me some fish oil and thinkin about the Phyneols - any thought on them?
cranberrycat

Senior Member
Posts:9137

 15 Aug 2012 11:07 AM I think polyphenols are great for the overall fight against inflammation. Taking a polyphenol supplement is like taking an insurance policy that you are getting some good polyphenols just in case you are not getting adequate amounts in your diet. (I don't personally take them, myself). Taking a supplement like Sea Health Plus can assist in the overall absorption of the fish oil, but I am told that it is the aloe base that actually helps with the absorption. But no one can argue the overall benefit of the combination of the Zone Diet, fish oil and polyphenols to fight against inflammation. CranberrycatWe don't own the earth; we borrow it from our children.
Sue
Posts:14658

 15 Aug 2012 12:14 PM You're welcome, Kim! You're correct that the fat in the protein choice makes up the rest of the 9 grams. The block method assumes a low fat protein choice containing at least 1.5 g fat to 7 g protein. The added monounsaturated fat block provides the other 1.5 g fat needed to balance 1 complete Zone block containing 7g protein, 9g insulin stimulating carbohydrate and 3 g fat. To determine he amount of insulin simulating carbohydrate, subtract the total fiber from the total carbohydrate in the food. Fiber does not stimulate insulin, but it is included in the total carbohydrate category on nutrition labeling in the United States. Dr. Sears explains that eating less than 3g fat for every 7 g protein will make it difficult to control insulin at the low levels needed for the Zone, and instructs that when in doubt err on the side of a little too much fat rather than not enough. The small amount of extra fat will enhance insulin control and will not be enough to prevent the loss of stored body fat. Yes, breads and grains do not have a place in the Zone with the exception of a little bit of steel cut oats or barley, and Dr. Sears’ Zone foods baked with the molecular baking process (see Zone cookies on the Product page of this site, the rest are temporarily unavailable due to a new line coming out this fall). In his most recent book, “Toxic Fat”, Dr. Sears includes a 28-day menu which he has designed to wean you of f bread during the first week or so. One slice of regular bread is considered to contain 2 carbohydrate blocks. The most you would include in a 3-block meal is a scant 1/2 slice, since no more than 25% of carbohydrate in any given meal should be from unfavorable carbohydrate. Not only do I believe in the Zone, my results and those of the rest f my family are proof it works. My doctor, who hadn’t known about the Zone before he met me, is very impressed. My opinion on Dr. Sears’ fish oil as compared to others, it works and all the others I tried previously didn’t. Don’t be fooled, there is a difference; others are not the same. Basically, Dr. Sears set the gold standard for the industry years ago with Omega Rx, and others have tried to emulate that. Here’s my personal history with fish oil: http://www.zonediet.com/forums/aft/37029 Polyphenols together with the Zone diet ad Omega Rx are a powerful combination. Polyphenols are antioxidants and a small number of polyphenols are also anti-inflammatory. Dr. Sears includes the most potent of the anti-inflammatory polyphenols in his products, including the maqui berry (South American blueberry). You can read more on the polyphenol page of this site. To insert a small testimonial here, I thought my energy levels were amazing. Last year when Polyphenols XT came out, I tried it and my energy levels increased even more. It’s not often when you can say a product literally makes you feel better, but Zone polyphenols and Omega Rx all fit that bill. I currently take Omega Rx, Sea Health Plus and Polyphenols XT. Sue KnorrLost 100 lbs 18 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil.Consultant of Zone Labs
Kim

New Member
Posts:24

 15 Aug 2012 02:05 PM Sue, You are wonderful and amazing. Thank you for taking the time to help me as did Cranberrycat and John, who too are wonderfully helpful. My plan is to strt the FO and the Polyphenyols RX and taking a look at the Sea one. Looks like you take the FO-4 /day , the poly rx - 1 /day- that might be a good start. Do you use the Sea supplement? if so how would one use that in addition or in place of the other poly rx supplement. Thanks - K
Sue
Posts:14658

 15 Aug 2012 07:28 PM Wonderful and amazing...well thank you Kim! I'm receiving lots of compliments today. Tonight at dinner my 3 year old grandson told me "Grandma, your a good mommy." I asked him why and he replied "Because you do everything I want you to." Cute! :) Yes, I use Sea Health Plus. I use it in addition to Polyphenols XT. I take Omega Rx, a little over a half cup of Sea Health Plus every day and 1 Polyphenols XT capsule each day. Sue KnorrLost 100 lbs 18 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil.Consultant of Zone Labs
Kim

New Member
Posts:24

 16 Aug 2012 05:29 AM Sue, You certainly don't look like you could be a grandma! Congrats. Again - thank you for helping me out. I just need to apply the zone to my lifestyle. Going to order the supplements - would like to be able to change what I order at times via the Auto set up - calling customer service today to see what i need to do. I am wondering if this plan; zone, FO, etc - would have a impact on Fribromylgia? Do you know or does any one else have any experience or first hand knowledge on how this program impact Fibromyalgia? Has the Lab your work in have any reports or findings ? If so, cam you or anyone share that info and experience? Thanks - Kim
Sue
Posts:14658

 16 Aug 2012 06:17 AM Hi Kim, Thanks! I just turned 60 in June. :) Fibromyalgia is an inflammatory disease and the Zone is an anti-inflammatory lifestyle. Click on DrSears.com at the top rigt of this page, then search that site with the word fibromyalgia. you find the information you're asking about. Sue KnorrLost 100 lbs 18 yrs ago, off BP meds, thanks to the Zone diet and Zone fish oil.Consultant of Zone Labs
cranberrycat

Senior Member
Posts:9137

 16 Aug 2012 09:55 PM Kim, I have known quite a few people that have had positive experiences with the Zone. CranberrycatWe don't own the earth; we borrow it from our children.
katie

New Member
Posts:12

 21 Oct 2012 02:00 PM that didnt really help . i would like to know too. how to work it out not the actual answer.. how did youcme up with this answer thats the info i wouldlike :)
cranberrycat

Senior Member
Posts:9137

 27 Oct 2012 11:00 AM Katie, I am not sure what you are looking for, can you be more specific as to your question? CranberrycatWe don't own the earth; we borrow it from our children.