Thanks Wally. I did get one from Zone Live Chat. I been resding the posts you have done and got a lot of information. Thanks, Pat

Thanks for the additional info Pat. I can't wait to read the newest book when it's released. I've been eagerly awaiting it since I first saw it mentioned here a year ago. That's great about your friend!

Age...eh! You can turn back years with the Zone diet and lifestyle. People are always surprised when I tell them my age (I'm 56).

"Zone" is a verb in my vocab! :)

I'm looking forward to hearing more from you!

Have fun with the Zone!

Okay, I posted a new thread for this too.

I'm hunting a list of blocks, so I can build my own meals/recipes. Can someone point me to one?

Many thanks!!!
Barbara

Hi Barbara,

Look in your "Doofus Newbie" thread. I just posted some food block list locations there. :)

This is my first post. I started the zone about a month ago. I am taking EicoRx. Question: Can you take all 4 capsules at the same time, or are you supposed to spread them out throughout the day? I assumed I should spread them out since you are looking for it to help you stay in the zone longer, but I just realized that on the bottle it only says "take 4 capsules a day before a meal".

Thanks!

Hi Jill!

You're supposed to take them all at once. That's the usual recommendation from Dr. Sears.

Eico Rx is a good choice!

Hi Jill!

It is not required that you take the capsules all at the same time. You CAN spread them throughout the day, if you wish. It has nothing to do with being in the Zone. Rather I think that some people tolerate it at different degrees. I would be burpy all day if I took my capsules together. But, if I spread them apart, then I do better with them.

Also, I seem to handle a full dose of liquid fish oil, if I take it in my morning shake. It may help you to take capsules with a sip of milk, too--that is, if you feel that you don't tolerate them well.

A disadvantage to spreading them out is that you may forget some doses throughout the day. Taking them all at once will assure that you don't forget later!

I'm very new and really enjoying the learning that's going on for me. As I followed the sample first week there were a couple menus that made me wonder how they were counting. For example, on day one for women there's a chef salad with various veggies, deli meat and cheese, chickpeas, and oil and vinegar, and then an apple for dessert. I'm seeing how they counted the fat and protein, but I'm confused about the carbs. Seems the apple would be 2 carbs and the 1/4 cup of chickpeas would be the third carb. Why aren't the veggies counted as well? When is this true?

My other question would be how to determine if a salad dressing is "zone friendly." I've seen some exchanges on the forums about finding certain brands of salad dressing. What should I look for? How much would I use?

Finally, I asked in another section about the guidelines for milk.

Thank you so, so, so, so much!

Thank you Sue & Cranberry Cat. I think I will try taking 2 at a time and if that goes well, try for 4. I do tend to have a sensitive stomach. (I have trouble using protein powder and even eating oatmeal!)

It is funny how over the weeks I have really become more fond of raw veggies than cooked, which was not the case before. But, it requires just too much time eating and chewing for two salad type meals a day, so I've been eating a zone salad for lunch, and a hot meal for dinner. I've also found some good recipes for my picky family--- I just add a starch to their meals, and they've been okay. (My thin husband and athletic teen aren't interested in eating healthier at this point and aren't concerned about weight, but maybe I can persuade them eventually).

During the school year (I'm a teacher) I get up unbelievably early (4:30ish) and need to make an easy lunch in the morning, so I may have to change to a zone bar with another block thrown in to complete the meal. That will get boring fast, and I think that will be my biggest challenge to stay in the zone.

Another resource I have found for recipes is going through some healthy cookbooks I have (e.g., a low GI cookbook and an Elle Krieger cookbook) and, as they list the carbs, proteins & fats at the ends of the recipes, I've marked the pages with recipes that are close to the zone, and can easily adjust them to make them zone meals. So far that has worked well.

Thank you for your help!
Jill

Hi, Stephanie!

I found your milk question, so let me know if you have further questions on that.

As for this one, I think your analysis is right regarding the menu. Note that block values are not listed in the menu, and that the snacks for the day are not listed. So, a newbie would also have to remember to place a few snacks into their menu. I would contact the customer support team and let them know that this is confusing, especially for newbies.

When I shop for salad dressing, I look for one that has olive oil in it (which is hard to find). I also look for one that has a very small sugar content (try to steer away from "corn syrup" on the label.

Honestly, I don't eat salads all that much. When I do, I generally use things like salsa for the topping.

Jill,
I think that is a good plan, if you have a sensitive stomach. Just as long as you remember to take the rest of the doses throughout the day--LOL!

I don't digest it very well, and if I take it at bedtime, I don't do well at all with it. I had my gallbladder removed 5 years ago (pre-zone days for me), and I think that this affects my ability to digest fats.

Sounds like you have a good plan on making this work for you. When I had first started zoning, I started in the summer, when I had more time to concentrate on developing my new meals and recipes. Then, when the craziness of the school year came, I had things worked out pretty well.

I generally make enough at dinnertime so that I have a lunch ready to pack and go in the morning. One of my easy snacks is 1/2 cup frozen blueberries, 1/4 cup blueberries and topped with slivered almonds. By the time I am ready for my snack, the blueberries have thawed. It is delicious!

You're welcome Jill!

Zone bars, we haven't gotten bored wtih them yet! They've been very polpluar at our house for years. :) Have you tried the four new flavors yet? Delicious!

You're off to a very good start!

Cheers!

Hi stephanie!

You're correct on the carb counts of the salad (Day 1 Lunch in the planner from this site). That said, the other veggies woudl add about 1/2 block more of very low denisty carb, not a big deal unless you happen to be super sensitive to carbs (if so you'd be hungry and feeling unfocused 4 hours after a meal). Remember that there is a range of P/C that will keep a person in the Zone, not one specific exacting measurement. A half a carb block, whetreh additional or missing, will usually be fine, as long as it's not a lot of additional very high density carb.

If you prefer a bottled dressing I'd suggest to look for one with the most favorable fat (olive oil, canola oil, etc.) and no carb to a very low amount of carb (the criteria for me is 0 to 3 grams carb to a couple tablespoons of dressing).

If you haven't read "The Anti Inflammation Zone" yet, I highly recommend it. You'll gain insight into the questions you've asked here, and a lot more.

I'll look for you milk post.

Cheers!

you wrote :

08/07/2008 8:31 AM

My other question would be how to determine if a salad dressing is "zone friendly." I've seen some exchanges on the forums about finding certain brands of salad dressing. What should I look for? How much would I use?
-----------------------

Others have provided excellent advice about this and I will expand a bit on that.

The choice of a salad dressing and the actual AMOUNT you use is VERY IMPORTANT for a number of reasons but perhaps the most significant is that dressings COME IN AN INCREDIBLE RANGE of "nutritional profiles".

They are ALL OVER THE PLACE as far as if they do or don't have fat, HOW MUCH OF IT VARIES ALL OVER THE PLACE, the TYPE OF FAT varies al over the place, and likewise for SUGAR !


You must most carefully consider this choice - and - once you have chosen - HOW you use it.


For one thing - if a salad dressing contains fat it USUALLY contains A LOT in a little amount.

Varying the amount you use by a tablespoon - has a BIG CONSEQUENCE.

ANYTHING that contains fat is VERY CALORIE DENSE.

If you are getting the idea that salad dressings are a "jungle" - you are getting the correct impression.

Also remember that in a "Zone balanced meal" the amount of fat that will be included will be relatively small.

If like a "good little Zoner" you have chosen something like salmon for the protein - it already comes with a significant amount of fat !

[ This is one important reason to follow the BASIC GUIDLINES AND START MEAL PLANNING WITH THE CHOICE OF PROTEIN - and balance the rest to it ]


To try and "simplify" the "salad dressing jungle" at the moment let's offer these guidelines to get you started in the right direction :

1. Pick your proteinn source FIRST
2. then see how much fat you have left to include in a salad dressing
3.If you don't have a lot left - have a "low fat" or "zero fat" dressing available in the pantry.
4.Likewise - if you have a fair amount "to spend" you want to have a dressing that DOES have some "nice fat" in it available.

******************************

So I think we've come up with a basic "shopping list" for dressings:

a "nice fat" dressing
a "low fat"
and a "no fat"

we're making progress

******************************

"Nice fat" dressings : For now stick to Olive oil or Canola based- beware of those with SOME Olive Oil plus mostly OTHER OILS. For now the label must read Olive or Canola Oil and no other oil.

read the label.

READ THE LABEL

"Low Fat" dressings: probably the thickest part of the jungle !

[ before we get going on this let's briefly talk about SUGAR : in ALL categories the AMOUNT can vary enormously ! ALWAYS, ALWAYS,ALWAYS the less the better - if you have narrowed down a choice to 3 "nice fat" dressings pick the one with the least amount of sugar - in that category and in ANY category]

Sugar AMOUNT and TYPE will go "haywire" in "low fat" dressings

ALSO - the AMOUNT of FAT in a "Low Fat" dressing can also VARY ENOURMOUSLY !!

THERE IS NO SPECIFICATION FOR THE AMOUNT OF FAT IN A "LOW FAT" DRESSING.

If a manufacturer offered two variations of a dressing and one had 3 million grams of fat per serving and the other ONLY 2 million - they can label the one with "only" 2 million as "low fat".

******** BE AWARE - AND BEWARE, BEWARE, BEWARE !


If you expect to make a reasonably good choice in this category be ready to spend 20 minutes or so reading labels with your head spinning in the "salad aisle" - bring your reading glasses and maybe a coffee if your market is fortunate enough to have a Starbucks in it like mine !


I think you can see where this is headed - aim for the one with the lowest amount of fat and sugar.

*** the amount of Sugar in some of these can be STAGGERING.

_______________________________________

"No Fat, Zero Fat" dressings


Well - we don’t' have to worry about the fats here do we !

Actually - guess again - not out of the jungle yet !

A "No Fat" dressing CAN HAVE fat in it - just not very much - I THINK it must be less than .5 grams.

OK - it's not much so let's let that one go for now - OK ?


Here the TYPE of "sweetener" goes crazy - that in itself is another jungle and I'm going to leave that up to you - there is no way to discuss that in less than a book !

... So am I going to leave you with "no compass" in this scary part of "deepest darkest Africa" !

Here's my choice for a "No Fat" :

http://www.waldenfarms.com/

Walden Farms

They manufacture NUMEROUS LOW EVERYTHING AND/OR NO EVERYTHING PRODUCTS IN ALL AREAS OF FOOD BASICS.

*** Additionally - the site has many useful features including an impressive recipe section.


Strongly suggest you go the web site and look around - they will find a store for you and/or direct ship from their

ONLINE STORE http://www.waldenfarms.com/store.htm

Around here ALL the markets carry them but not all carry the NO EVERYTHING LINE - and - those that do sometimes put their NO EVERYTHING LINE in the "health section and/or produce section" ONLY.

I mention "NO EVERYTHING LINE OF SALAD DRESSINGS"

I'm serious - here's from their website you will peruse in a moment - yes ?

-------------------------------------------
-------------------------------------------

**** Carbohydrate Free - Sugar Free - Cholesterol Free --
------- Gluten Free --- Calorie Free ---- Fat Free ~-

100% Guaranteed!

--------------------------------------------
Salad Dressings
Calorie Free!
12 oz. Containers - $3.99 Per/Bottle
$8.95 Shipping/Handling
for each 1 to 10 Bottle order.

http://www.waldenfarms.com/cfdressings.htm

link to pretty picture of Salad Dressing selection - about 20 varieties :

http://www.waldenfarms.com/images/saladdressings.jpg


****** I have used several of these and I have to say they are truly amazing - the ones I've tried are excellent as far as taste goes !


----------------- ************************** ------------


A favorite "recipe" of mine using one of their "NO EVERYTHING" dressings is what I call my -




"NOTHING SANDWICHES and SALAD COMBO ONE ZONE BLOCK - SNACK !"


I start with a pita I can get locally made from Flax and whole wheat that in total is [ 6' pita ] 6 g protein and 3 grams carbs !

{ I actually make TWO sandwiches by cutting in half and filling both sides - that makes the bread part of EACH sandwich 3 g protein and 1.5 grams of carb ! ]

I chop up a full head of Romaine.

Fill each pita as much as I absolutely can continually compressing to be able to get as much in as I can - in other words when I'm done they are STUFFED.

Add some herbs and spices and ground flax seeds and pour on the Walden Farms NO EVERYTHING BLUE CHEESE.

TOTAL nutritional analysis for TWO BIG FAT STUFFED DRESSING SOAKED SANDWICHES :

6 g protein, 6 g carbs !!!!

OH NOOOOOOOOOO I'm short about 3 grams of carbs and fat - to get to ONE WHOLE ZONE BLOCK SNACK !


Well - guess what - remember all that Romaine I chopped up ?

... and stuffed the brains out of the pitas with ?

... still enough left in the bowl[ the big mixing bowl ] to - to fill a medium bowl !

So I do, add the old 'secret recipe of herbs and spices', add a dash of the old ground flax seeds - about enough to add that "missing gram" of protein [ why not be anal ? ] and a dash of another Canola based salad dressing [Caesar Asagio Cheese ] to pick up the "missing fat" and "missing carbs" and by gosh I'm even going to have to "force myself" to have a substantial salad on the side with my TWO STUFFED SANDWICHES - all included in ONE BLOCK TOTAL !!!!!


Guess you can see why I call them

my - "NOTHING SANDWICHES"

---------------------------------------------------
One very simple alternative to the "salad dressing aisle jungle" - well, at least a lot more simple :

The old "olive oil and vinegar" dressing that's been around for a billion years and a staple of the Mediterranean Diet that has kept the citizens of Spain healthy for centuries.

The nice thing about Olive Oils today is that they have become "chic" and there are lots and lots of very creative and interesting ones right in any supermarket. All sorts of "infusions" [ when something is "infused" versus just merely "flavored" - it costs a lot more ] etc.

Fortunately the underlying structure and content of the actual olive oil fats etc don't vary too much - especially with the "basic" oils - ones for everyday use - often excellent and come in a variety of basic flavors.

Suit yourself here - if you like olive oil it's a world of its own.

You might try something called a "dipping oil" - for both "dipping" [ bread ] and putting on a salad.

Why ?

They are often seasoned with a very tasty combination of herbs etc. that you recognize and are familiar with the taste to some degree.

Also - far better to dip bread in olive oil than butter - however consuming any significant amount of even an excellent whole grain is not a good start to ANY MEAL - Zone or otherwise.


Have fun in the "Salad Dressing" aisle - maybe bring a cup of coffee with you - our market has a Starbucks right in it.


... from the "SALAD"ZONE - in aisle 6

E.Wally

ewally@verizon.net

JIll,

Here's some information recently published about the pitfalls of foods when they enter the world of "fat free", "sugar free", etc that I mentioned in my previous post in regards to those versions of salad dressings :

[excerpt]

“Sugar-free foods are "a classic example of labeling schizophrenia at its finest."

Watch Out For Sugar-Free, Fat-Free, Low-Carb Foods


UPDATED: 4:07 pm EDT August 4, 2008

In 2005, Americans spent more than $60 billion on diet foods. If those diet foods work, then what's the deal behind the 60 percent of Americans who are still overweight?
Ann Kulze, M.D., a nutrition expert in Charleston, S.C., says, "There really has been an explosive increase in foods that are labeled and marketed to dieters."

Of fat-free foods, Kulze said, "When you take all the fat out, you have to put something else in there to give it taste.

What you see with foods that are marked fat-free or low-fat is that they're loaded with sugar or refined carbs."

She calls foods like this "a metabolic torture device."

One recent study shows people on a low-fat diet actually gained six pounds while those on a moderate-fat diet lost nine pounds over 18 months.

"I would definitely stay away from frozen entrees that feature or that have pasta and white flour products like bread, potatoes, white rice," she said.

She calls these "the great white hazards" as they perpetuate the appetite. Instead, look for meals that contain fiber, non-starchy vegetables and/or whole grains.

Also, reach for those that have at least 15 grams of protein to fill you up. Kulze said, "Protein is nature's diet pill. Protein will satisfy the human appetite longer than any of the other macronutrients."

“Sugar-free foods are "a classic example of labeling schizophrenia at its finest."
For example, if you look at the ingredients on most sugar-free cookies lining the shelves, you'll find white flour as the first ingredient.

"White flour in the human body is handled exactly like if you sat there and ate sugar out of the bowl."

Liquid meal replacements are quickly becoming a "has-been" in the diet world. Liquid calories don't suppress the appetite the same as solid food calories. Studies show people who drink 500 calories will eat more afterwards than people who eat 500 calories.

Perhaps the most popular diet trend of the last decade is the low-carb craze.
The likely reason people lose weight on low-carb diets is because they're getting so much more protein -- remember, protein is nature's diet pill.

Just because something is labeled low-carb doesn't mean it's good for you.
Some foods labeled low-carb (like creamy sauces) actually contain more fat and more calories per serving than the same product that doesn't have the "low-carb" label.

Instead of going low- or no-carb, go "right carb"

And for long-term diet success, remember: there are only three macronutrients -- protein, fat and carbohydrates.
"You can't expect long-term success with body weight by just restricting one of the macronutrients.

It really does take the right carbs, the right fats and the right proteins.

That's the best way to lose weight," Kulze said.
Additional Info:
• Jayne Booth
Assistant to Ann Kulze, M.D.
(843) 329-1238
DrAnns10Step.com

[end of excerpt ]

***************

Note the mention of the importance of PROTEIN - and it being "nature's diet pill" ...


wonder where we heard that before ?

If you "read around" the world of diet and nutrition you will be amazed at how often you see various elements of the Zone Eating Plan pop up disguised as somebody else's advice - with no credit to Dr.Sears.


... from THE "SALAD DRESSING" Zone - aisle 6

E.Wally

ewally@verizon.net

WOW! So much information! All of it helpful, and E. Wally, at this point I might just stay away from the jungle and stick with my oil and vinegar. I actually like it, fortunately! But I will check out walden farms. Also, sounds like I should invest in the anti-inflammatory book if I want to understand better certain issues. What a great resource you all are. Thank you very much!

You'reer welcome stephanie! Have fun with the Zone!

stephanie leach on 8/10/2008 9:21:03 AM

But I will check out walden farms. Also, sounds like I should invest in the anti-inflammatory book if I want to understand better certain issues ...


I would strongly encourage you to do that. When I took up The Zone eating plan there was no website and the only way you could learn about it and figure it out and follow it - was pretty much by yourself.

The Zone website is a wonderful resource and can be a great support mechanism, but, it should not be your only tool. You will be much more successful and appreciate the far reaching benefits of its diet by understanding the "whole concept" - and you need what's in the book [s] to "complete the picture".

If you ask around you will find that all the "experienced Zoners" that are graciously answering your questions are able to do so because in most cases they have read ALL of Dr.Sears' books.

The science and research that the Zone Eating Plan is based on would fill a library - such as the ones at Harvard and M.I.T. where,in fact, much of it was conducted. The books are a convenient summation of all of that and a comprehensive guide to the "eating plan".

"Investing" about $10 in the future of YOUR health and well being is a very small investment.

Here's an auction for two of his books with an opening bid of $4.50. This would be an excellent and inexpensive way to initiate your "investment" .

http://cgi.ebay.com/Entering-Master...tegoryZ364
55QQssPageNameZWDVWQQrdZ1QQcmdZViewItem

This auction contains the two-bestselling books by author Barry Sears & a 2pc. complimentary set of softcover books. Let these books help you achieve permanent weight loss, prevent disease, reset your genetic code, and enhance mental & physical performance & productivity!

'Entering The Zone'
Author: Barry Sears

In this scientific and revolutionary work based on Nobel Prize-winning research, Dr. Barry Sears, a medical visionary and former M. I. T. researcher, prescribes a new, effective, and easy-to-follow dietary program based on the vital connection between food and hormones.

'Mastering The Zone'
Author: Barry Sears, Mary Goodbody

Format: Hardcover
Condition: Used / Excellent


Dr. Sears takes his breakthrough scientific discoveries and stunning success a step further with Mastering the Zone, which not only presents delicious, completely original Zone-favorable recipes that are easy to prepare and taste as good as they are good for you, but also offers a practical guide to fine-tuning your place in the Zone.

the Zone -- the health regimen that succeeds where millions of others have not.

2 Bonus Books: Softcover
*The 40/30/30 Phenomenon: An easy-to-follow "Zone-based diet plan tailored for individual needs
*40-30-30 Fat Burning Nutrition: The Zone Diet made easy w/ over 100 Zone meals & recipes



let me encourage you by letting you know that after adopting the Zone Eating Plan I did eventually lose 100 pounds - exactly.

Although I was and remain very happy this was the case - as many experienced "Zoners" will relate - I have become far more thrilled with the overall health it has led to - which - is the point behind The Zone - as you will learn.


...from the "END ZONE"

E.wally

ewally@verizon.net