Following Cran advice I am starting my own food journal. the aim is to be corrected and to monitor myself as I am under stress and in danger of chating. I think it will be useful for me to be monitored.
My daily intake is quite monotonous, I tnd to eat the same things. ok, let's get started

Breakfast

210 gr. eggwhite. 3P ( I buy eggwhite and I calculated the block from the label) It says it has got 0.5 grams fat per 100 grams of prosuct and I can't calculate how much F I have to add.
60 gr. banana 1C
170 gr strawberry 1C
3 nuts 3F
total 3P 2C 3F

snack after training (weight lifting shoulder and triceps + 30 minutes cardio)

30 gr. roast beef 1P
3 almonds 1 F
90 gr. apple 1C

Lunch
salmon 120 gr. 3P
green beans 2C ( I do not remember the grams but i calculated it according to the label as they were frozen)
olive oil 3 teaspoons 3F

snack
80 gr ricotta 1P
300 gr toamatoes 1C

dinner
cod 120 gr. 3P
zucchini 600 g 1C
apple 90gr 1 C
olive oil 3 F
I will post my weight and measure as soon as I can convert them from kilos and cm. to pounds and inches. i did it to calculate my 12 blocks from the calculator but I do not remember them.

Thanks for posting!

Unfortunately, my brain is not programmed to convert grams into blocks, and I don't really have time to review those conversions, perhaps someone else does have the spare time. I am going to assume that the conversions are correct.

Breakfast: I am not sure what kind of nut you are eating, various nuts add up differently in terms of fat blocks. So, if you ate 3 whole almonds, then you would only have 1 block of fat instead of 3 blocks of fat. So, you could be shorting yourself with regard to your fat block. I would "write off" the fat in the egg white product and assume it to be close enough to fat free. If you are using almonds for your nuts, you would then be able to eat 18 whole nuts. 3 almonds per block = 9 nuts per 3 blocks, and then double this because your protein is fat free.

Snack: no specific problem, assuming your gram-to-block conversion is correct

Lunch: too much fat. Using salmon, this is not a fat-free protein, and so you would just add 1 tsp of olive oil to this meal. 1/3 tsp = 1 block of fat, so 1 tsp = 3 blocks of fat.

Snack: you didn't mention the fat content, but I am assuming that the ricotta had adequate fat.

Dinner: might have overdone it on the fat again, as per what I wrote about your lunch. But, cod is not heavily laden with fat, so it might not be too terrible here--but still just a bit too much.

Overall comments: You could be using too much fruit, I would switch out the banana for something else at breakfast.

Are these meals keeping you satisified? Might be helpful to put a note in here regarding how the meal made you feel afterwards, regarding hunger etc.

It's 28.? grams per oz.
I don't know though if the 210 grams of Egg white is 210 grams of the protein in the egg white
or 210 grams by total weight of the egg white.
Assuming that the 210 grams of Egg White is the Protein,
then there is about 7 blocks of egg white,
so I am thinking that 210 grams is the total weight of egg white,
and not the grams of Protein in egg white.
.
I know that about 160-165 grams of Strawberries is 1 block carbs.

I think we may need Dennis' Food Brick guide!

I have it electronically and printed out and permanently affixed to our refrigerator!
Occasionally handy to refer to.

Thank you! I am really impressed by your precision! I had not thought about the fat in the salmon.

John, I calculated the amount of eggwhite according to the label. It's 7 grams protein every 70 grams( 2.46 ounces) of product. So I assume 210 grams, 7.4 ounces for 3 bolcks.

For the banana and strawberries I use the chart printed in the Italian version of Toxic Fat and any other Dr.Sears book, as far as for the blocks calculator.

The amount of fruit was my concerne. As I decided not to eat any grain the problem arises to fuflfill my 12 blocks. Assuming that I am dropping one block carbs from each meal apart from the snacks which are of one block each, I thought that 2 blocks fruit for breakfast was allowed. My snacks are often at work and fruit is handy. I have to find a solutin to switch to something of lower density.

I am trying to lose weight I regained after leaving the Zone track and following my trainer advice. It didn't work for me. It was a diet hich in proteins and sometimes with no carbs at all, and I felt constantly hungry that at weekend I ate any kind of carbs. My muscles have grown in the upper part of my body, but unfortunately I gained pure fat in my 'weak' parts.

Cranberrycat: I use walnuts. The chart in the book says it one block fat each.

Thanks a lot

Monia,

Two fruits are fine , if you want, as long as you're not getting hungry 4 hours later (4 hours for a 3 block meal, less time for a 2 block meal). Everything in moderation when it comes to the Zone. I yfou get carried away and start to eat mostly fruit for carbphydrates at every meal, you wqon't lower you insulin levels as much as if you'd been eating meor vegetables. Since one of your goals is to lose stored fat, you'll have teh best success with mroe vegetables adn less fruit. BErries are teh best choice, but teh oen small block of banana may work fine. I often include a little bit of banana in a smoothie. I'm very sinsitive to teh carbohydrates I eat, adn teh smoothie works well for me.

Another tip, eat walnuts less frequently. They are not considered one of the best sources of monounsaturated fat. Almonds, Macadamia nuts and cashews would be better choices. If you don't have those, olives and olive oil are excellent choices. If they done fit into the type of meal you're making then just eat a spoonful of olive oil. Extra virgin or refined olive oil (the lighter ones for cooking), either one will do.

Monia

Normally in the Zone, 2 blocks of fruit per day would be just fine. But, since you had posted that you were struggling to lose weight, my inclination is that you are less tolerant to fruit and probably should not eat as much, in order to bring down your insulin levels. As soon as your weight loss really starts to kick in, you might be able to add some fruit back in. But, at least for now, I would recommend using fruit sparingly, use berries when you are eating fruit, and avoid using unfavorable fruits like banana.

;)

Monia

You may want to consider getting an SIP test also known as AA/EPA test . Here at Zone Labs we do offer the test Kit free with the purchase of 6 bottles OmegaRX.

This unique test measures the ratio of arachidonic acid (AA) to eicosapentaenoic acid (EPA) in plasma. This ratio of the principle omega-3 and omega-6 fatty acids is a measure of the body's eicosanoid balance. Dr Sears research indicates balancing the eicosanoids in the body is an excellent way for managing heart disease and other chronic and inflammatory processes.

Recently, a great deal of interest has been paid to the ratio of the fatty acids arachidonic acid (AA) to eicosapentaenoic acid (EPA). According to Dr. Barry Sears, author of Toxic Fat: When Good Fat Turns Bad, a lower AA/EPA ratio indicates a better balance of "good" and "bad" eicosanoids in your body. An AA/EPA ratio of less than 3 but not less than 1.5 is considered to be ideal. It is no longer considered "well" to have a ratio greater than 10. Anything exceeding 15 means a high level of inflammation in the blood (Toxic Fat Syndrome) and requires immediate dietary attention.

Thanks to everyone, I will adjust my intake following the tips. Are cherries considered among berries and so favourable? They are in seson here now along wiyh strawberries.
Tech, i once got a blood exam adviced by Dr. Sears in Toxic Fat to mesure my AA/EPA. I wil repeat it. I am taking Dr Sears oil, I mean the one I purchase here in Italy approved and with his brend, also because it is the only one I am able to mesure. At this stage, when I am finding more difficult than before to lose weight, is the normal quantity of 2.5 grams of fish oil enough?

Monia, what was your previous result on the test?

2.5g is the maintenance dose recommended by Dr. Sears. Your AA/EPA test will let you know if you are getting enough.

Cranberrycat, I got the exam three years ago when I first started the Zone and it worked very well. The results were perfectly in the range recommended in Toxic Fat. I took another exam yesterday and I will let you know. Thanks.

Food Journal 05/24/

Breakfast:
time 6.30

eggwhite 3P
cherries 2C 200 gr. 7 ounces
18 almonds as suggested
fish oil 2.5 grams

LUNCH
time 1.30 after a workout of weight lifting for back and biceps and 30 min. cardio on a machine we here call syncro.

cod 120 grams 3P 4.2 ounces (
swiss chards 2C
olive oil 3F
the cod label a it is frozen says it has got 0.3 grams, 0.01 ounces fat every 100 grams

Snack
time 5.30

eggwhite 2P
cherries 1C
almonds 12 2P


Dinner
time 10.30 after coming back from wor in a night school

salmon 120grams 4.2 ounces 3P
vegetable soup 200 grams 7.05 ounces 2C (the label says for 3.5 ounces 0.15 ounces C, fiber 0.11 ounces)
no fat added as adviced because of the salmon



bedtime snack
I don't know the time but it will be late as I have work to do

cod leftover 40gr 1.4 ounce 1P
I don't know what to eat as C with it that is not fruit. i will look for some veg later

I have had 3 lt.water along the day and 3 coffee (Italian espresso)

Considerations

I didn't feel hungry the whole day. The opposite.
With the three blocks breakfast, which I wasn't used to, I felt full until lunch.
I had an afternoon snack of 2 blocks because on Thruesday I have a night school and I come back home late. i had to eat dinner at 10.30.
Not hungry at dinner.

Questions

Is the amount of almonds correct? I felt like I was eating really a lot with 18 in the morning.

If you eat fennels and mushrooms how do you calculate them? In the chart I have they are considered free.
and, are broad beans favourable carbs?

Thanks to everyone

Monia, the cod is virtually fat free, so you'd add 3 more blocks of fat to the meal to make it Zone balanced. This can be easly accomplished by eating a total of at least 2 teaspoons of olive oil.

Monia,

regarding the salmon, you may have misunderstood, or I wasn't clear. Salmon does have fat, but not enough to eliminate ALL of the fat for that meal. I would recommend your normal 3 blocks of fat.

Looking at the meals in which you ate almonds, it looks to me like you calculated correctly.

Mushrooms: 4 cups raw per block of carb
Fennel: not listed on my food guide, but I generally count it as 2 cups per block of carb.

I am not familiar with those broad beans, some beans are favorable but since they are higher density carb, I would eat them in moderation, probably 1/4 cup per carb block. Probably once per day, no more than that, assuming that these beans compare to other legumes.

Broad beans are listed among the favourable carbs along with green beans. One block is 7.05 ounces. I hardly ever use them, but I saw them the other day and i checked if I could eat them sometimes, when I am short of veggies.
How much is in a cup, I am not familiar with them and I think is something you use but we don't have here. I wonder if those cups exist in England where I will spend two weeks in July.
like fennels very much and also mushrooms but at this stage I need to very precise with my quantities.
One more time... thank you!

Monia, you can buy them online. :)

Monia, are broad beans similar to green beans? Do you have an Italian favorable foods list? I don't see them listed on our "American" list, but maybe you are looking at something that I don't have access to.

Yes, it is funny how we all measure over here, isn't it? 1 cup is about 240 ml, if that helps any!

Thanks a lot. And yes, there is a list of food divided among Favourable, Average and really Unfriendly in Dr.Sears' books which has been approved by him and written by a doctor who is accredited by Dr Sears. There is the amount of each food that forms a block for the raw food and, sometimes, for the same cooked. Of course I refer to the label if the food is frozen or canned, to be more precise.
Ok now, broad beans are listed among the favourable along with green beans. They are bigger. I live in the horth where they are not very known, but they are eaten a lot in the centre and south of Italy. I do not really know why it occurred to me to eat them now!!!
It's not funny how you mesure, maybe it is how we do! But it is extremely difficult for me and sometimes scary. When it comes to the weight mine is around 147 pounds (I think it is pounds) which sounds as a HUGE number. Kilos are more friendly as they do not often go over the tens...
As at the moment I need a rest from the boring essay I have to write I will copy the favourable carbs on my list for you, so you can compare:
the list starts with few pulses favourable:
beans (fresh) g40 1.4 ounce
chickpea dry g.20 0.70 ounce
green beans g.200 7.05 ounce
broad beans fresh 200 g 7.05 ounce
lentils dry 15g. 0.5 oune
taccole (a bigger kind of green beans and paler, sorry Ido not know the tranlation) 380g 13.4 ounce

than the list of all the vegetables starts

Hi;
Depending on your body frame and height, my wife (5 feet 7 in tall) is at about 145 lbs, near her ideal weight.
It sounds a lot when you are used to weighing in the European units.
.
By the way, though they are listed as beans, green beans are a vegetable.
.
green beans g.200 7.05 ounce

Monia
Although I do not measure that way, I do think measuring by weight is probably more accurate than measuring by volume.

My struggle here is converting things for you, I could do it but just don't have the spare time to do so! On our American Zone Food list, green beans are listed as 1 1/2 cups per block, so if this is of any help to you, just thought I would mention it.

How did it go today?

According to Dennis Food Brick Gide:
Green Beans, Fresh, 1 = 240 grams (by weight).
Frozen, 1 = 168 grams.

I am 5 feet 5 in tall. I should weight 132 pounds or less, which is my ideal weight. Unless I fool myself with the idea that muscles weights more and that's why I gained pounds. But then there are the mesurements that take my back to reality...

Cranberrycat, sorry. I hadn't seen your reply and due to the differences in time I reply today (morning 9:00) for yesterday.

It went well, you all are helping a lot to stay focused. And as I am using the computer a lot these days I can check our replies in real time. I swapped all the fruit for berries. In fact i had time to go to the supermarket and I found them frozen, which is non so easy. Than I bought sprouts, but I will need some of you to help me calculate, even in ounces, the amount because I didn't understand if I have to take the fiber off the amount of carbs.
I feel good with the 2C 3P system in meals of 3 blocks, so I will carry on like this up to the next time i find the courage to weight and measure.
I still find that breakfast fills me up a lot and I don't need the snack. I alwauys eat eggwhite 3P and berries 2C and almonds for F.

broussel sprouts composition
energy 36 Kal (don't tell me you use KJ!!!)
C 2.5 grams (0.08 ounces)
Fibres 4.3 grams (0.15 ounces)

It's got more fibres than carbs and I remember reading that fibers are not to calculate, right? Soo, if they are more, how can I do?

In the book's list broussel sprouts are 215 grams 7.5 ounces per block

Hi Monia,

In US labeling fiber is dr's in the total carbohydrate count, but that is not so for all countries. Since the fiber amount in your example is more than the amount if total carbohydrate, I suspect fiber us not included in the carbohydrate count in your country. This means you wouldn't have to subtract fiber to determine carbohydrate grams. Just divide the total grams OG carbohydrate on the label by 9 to determine blocks.

Another tip for the Zone, the best time to eat is when you're not hungry yet.

Minua, my phone couldn't understand my typo (I guess) and substituted "dr's". I meant to write "included".

Now it mangled your name. So sorry! Have a niceday!

I think Sue needs to get a new phone LOL

Monia, sounds like you are doing great! If your breakfast is working for you, then stick with it. In the beginning, I feel it is important to just nail down those "hormonally correct" meals that you can use over and over again.


You aren't too far off from your idea weight. That might also explain why it is going more slowly for you. Many people tend to slow down as they are closer to their ideal weight.

You can probably use those sprouts as fillers, they go a long way. If using in small amounts, then I probably wouldn't even bother counting.

Over here, frozen fruit is plentiful, but we are in strawberry season right now where I live, so I am enjoying my berries!

Though I'd like to get to 4S, I think it's just as much me as the phone. My typos are so far out there my phone has no clue what I'm trying to twrite, lol.

I was struggling with my phone for a bit, but found that my language setting was way off. After getting that fixed, hasn't been much trouble.

I don't know. Three years ago I reached 128 pounds with the Zone. Maybe in three years women change a lot (ladies and gentleman... I am 42). And I had lost weight in the right way, in my hips and legs. I felt great. And it seems to me it all happened overnight, with no effort. One day I woke up, I went into a shop, and bought clothes of a size it had never been mine. But, I will tell you something more important than the size issue. I had spent two years having an annoying cough all winter long. It was a dry rattling cough that took me company just during the day. I am a teacher and it was sometimes hard to speak in class. I had all the test got; also the allergy ones. No results. I started the Zone with fish oil and the cough disappeared. I, after, read something like the AA causes that kind of cough. Not to talk of my seborroic dermatitis that increased with the diet i had followed the last year. You see, when I focus on my weight I do not want to be superficial (I sometimes am!), because I already know and feel all the benefits the Zone gave me.
I remember I had always read the posts in this forum, but it disappeared for a long time and I couldn't find it back. Now I am really happy and grateful to read, and write, back.

Monia, regarding cups measurements - cups are popular in England and you can buy them there. But, take a glass and it is about 1 cup = 240ml.
Broad beens are also popular and thy will be in season soon - they are large green beans, very tasty. I like to cook them in water, drain and sprinkle with salt and eat just as simple as that.

Great. I'll be in London fot two weeks in July for an English course. I'll buy them. Thanks.

Regarding my food journal today I had my usual breakfast of 3P 2C (red fruits) 3F almonds

No snack because I had breakfast later.

Lunch

Cod 3P
zucchini 1C
swiss chard 1C
olice oil as fat 3F

In the afternoon I went to the theatre with my mum and... I left my snack at home.

Dinner (hungry!!!)

mackerel 4P
zucchini 1C
brussel sprout 1C
olive oil as fat

I'll see for the bedtime snack

Not a good day. I mean, a day in the Zone but I feel my muscles aching and tired. When I am like this I KNOW I feel like eating something I don't have to.
After 2 hours after my 3 blocks lunch (Spinach and zucchini 2C, turkey 3P, olive oil 3F) I was already hungry. So I ate some almonds. Than I went running, to be distracted...
What I know for sure is that when I workout hard, or after a cardio session particularly demanding, I feel hungrier and like craving. Any tips?
Yogurt for snack
For dinner I had to treat myself so I made my fake pizza which consists of spinach 1C mixed with 1P eggwhite and cooked in the microwave crisp function to make a sort of crust. Dressed with 1P light mozzarella and 1P ham. I also had 1C melon.

Dr Sears recommends to eat a small snack that is zone favorable about 30 minutes before the workout. And another zone favorable snack within 15-30 minutes afterward. (2-3 block snack)

Monia,

I think I get what you are saying.

As techie said, you can have a snack before and after the workout, per Dr. Sears. However, I have always found this rule to be problematic, because I personally only eat 11 blocks per day, so to have a workout snack before and after my workout leaves not much for an upcoming meal or snack.

So, as a general rule, I don't always follow this rule if my workout comes before or after a meal. For example, I generally take my bike rides after dinner. I treat my "dinner" meal as my pre-workout snack. Then, my bedtime snack becomes my post-workout snack. Of course, if it is too early for that, something has to give, so I end up either having an extra snack or just waiting until the right time for the bedtime snack.

Basically, for me, it depends on how intense the workout is. I don't work out intensely, I usually do more of a moderate workout. So, unless I take an unusually longer bike ride than what I had planned, I don't normally take the post-workout snack.

I may adjust my meals and snacks for a longer bike ride, which is not my normal activity level, but if I am on a long all-day ride, I defnintely need more fuel and will take in more blocks for that day.