Hi,

This is my first week with the Zone. I work out every day, doing HiiT, Interval training and Lifting. I decided to go with the 3 block meal and 1 block snack (total of 11 blocks) feeling a little bit tired around noon and a little bit hungry. My weight is 142, I'm 5.5 and my body fat could be 28%???? no 2 sure. My goal is to drop 10 to 15 pounds.
Oh, I love salads and in the 3 blocks categories I supposed to eat 6 cups of lettuce?? How can I enjoy a nice salad without thinking how I'm going to be able to such a HUGE salad. Thanks

correction: eat such a huge salad...is late LOL

Just add as much lettuce as you want and do not count it toward your carb count, it is basically negligible, unless you have huge amounts. My wife and I eat a huge salad each: probably about 2 cups lettuce, about 1/4 cup shredded cabbage, a handful of kale, 1/4 cucumber sliced, 1/2 large tomato, 1/2 large pepper, spices, 1/2 small hallipeno pepper, a few bean sprouts, a touch of EVOO, and vinegar. I count this as about 1 block, though its not a full block.

Thanks John. I was so confused with the salad thing that I haven't been eating it for the past 3 days . So, if I make a nice salad using all the veggies that you used on your that will be a 1 block carb? Right? Sorry if I didn't get it. Also, what is your input on my lack of energy? Is 10:30 am and feel like going to bed. No good!!! Since I'm a busy mom of two babies.

On Salad - yes, close enough - Zone is NOT exact.

Ursi, try a meal salad. This is what I had for lunch today (3 block meal); it took only 3 minutes to throw the veggies in a bowl and toss them with the oil and vinegar:

Toss the following chopped veggies with 1-2 tsp olive oil and 2 tsp vinegar: 1 romaine heart (small head of romaine lettuce), 1 1/2 cups cherry tomatoes, 1 1/2 cups peppers (any color), a cup or two of tomatoes, 2 cups of cucumber (I like seedless). Top it with protein of your choice (I had 1 block fat free feta and 2 blocks leftover baked haddock) and sprinkle with salt and pepper if desired. grab a small handful of berries for dessert.

Every couple of days when the babies are sleeping chop some veggies and fruit to have on hand. All you need to do for a a quick Zone meal or snack is add some protein and nuts. My daughter has two little ones and does this.

[quote] Posted By John on 23 Aug 2012 08:18 AM
Just add as much lettuce as you want and do not count it toward your carb count, it is basically negligible, unless you have huge amounts. My wife and I eat a huge salad each: probably about 2 cups lettuce, about 1/4 cup shredded cabbage, a handful of kale, 1/4 cucumber sliced, 1/2 large tomato, 1/2 large pepper, spices, 1/2 small hallipeno pepper, a few bean sprouts, a touch of EVOO, and vinegar. I count this as about 1 block, though its not a full block. [/quote]
.
Just to give you an idea:
(I was curious myself as to how my salad actually stacks up,
as I've been throwing it together for years with no thought....)
Sometimes, inspired ny Panera Bread (New England, USA area chain)
a number of years ago, we throw in:
1/2 apple ea (1 block), or 1/2 orange ea (1 block),
or about 1/2 dozen Strawberries ea (1 block).
.
1 Block ............................... # blocks
Lettuce 10 cups ...............1/5 ... .200
Tomato 2 ea .....................1/4 ... .250
Cucumber 1-1/2 ...............1/6 ... .167
Pepper 2 cups ..................1/8 ... .125
Cabbage 4 cups ..............1/8 ... .125
Kale 1-1/2 cup ..................1/6 ... .167
Total: ........................................... 1.034
Basically 1 block of favorable Carbs.
.
For a 3 block meal, as Sue suggested or as above,
Add additional fruit/veggies for a second block
and about 2/3 to 3/4 cup berries for the third block.
Also, you could throw in 1/4 cup black beans as (a denser) 1 block addition into the salad, as well.
My wife often adds her protein into her salad, I like to eat it separate.
Canned Salmon is often wild and not farm-raised, a good Protein choice in the salad, too.

OMG! John and Sue Thank you so much. Much, much clear! can't wait to start enjoying my salads again.
Yes, Sue. I try to prepare my meals in advance while my daughters are sleeping or playing, but it is challenging :/
No excuses,no excuses. I'm all about challenges!!!
Can't wait to start seeing results. Have a great night both of you. Ursi

[quote]
Posted By Sue on 23 Aug 2012 02:50 PM
Toss the following chopped veggies with 1-2 tsp olive oil and 2 tsp vinegar: 1 romaine heart (small head of romaine lettuce), 1 1/2 cups cherry tomatoes, 1 1/2 cups peppers (any color), a cup or two of tomatoes...

[/quote]

Note, I accidentally included tomatoes in there twice! Use either 1 1/2 cups cherry tomatoes, or a cup or two of chopped tomatoes.

You're so very welcome.

I make a lot of salads, and quite a few without adding any lettuce at all. It is easy to do, and extremely versatile.

I usually keep cooked chicken on hand in the fridge (I parboil a few chix breast at a time), and then chop up what I need for the salad.
The rest is generally what I keep on hand.

One of my favorites is to chop up red pepper, cucumber, garbanzo beans, and halve some grapes. Add the chicken, and drizzle a olive oil vinegarette (I know that is spelled wrong lol) over the top. I also sprinkle some feta cheese over the top, but when I do, I generally cut back a bit on the chicken and the olive oil. If I were counting blocks, I would be providing some exact measurements here, but I usually just throw this all together and don't worry about the block content.

A tip on dressings,

I used to use bottled salad dressings until I discovered how easy it is to make my own.

If I want a vinegarette (sp), I usually just mix my choice of vinegar with olive oil. I keep on hand several vinegars: white vinegar, apple cider vinegar, red/white wine vinegars, rice wine vinegar and balsamic vinegar. Then, it just depends on the flavor that I am going for! I usually mix same amounts of vinegar and olive oil, but if I want the dressing to go further without increasing the fat, then I may use more vinegar. If I want a more emulsified texture, then I add a dijon mustard (learned this from John).

If you don't want to do a vinegarette, then just use a base of yogurt (greek yogurt works well) and add some mustard and additional seasoning/flavoring. I make a dressing this way using curry, cinnamon, turmeric and a dash of honey for a bit of sweetness (although also tastes great without)

A few of my favorites,
general all purpose: balsamic vinegar + olive oil (and sometimes add that mustard)
southwest flare: add some lemon juice and fresh cilantro to your vinegarette
oriental flare: rice wine vinegar + sesame oil, also add just a hint of honey