I am relatively new to the Zone and wanted to get one of the experts opinion on my meals today and the timing of them! According to the website, I am supposed to eat 13 blocks a day. I'm 5'6" 165, trying to lose 15lbs. I workout 6 days a week (mix of weight training and cardio, mostly running). Any advice is welcome, thank you so much!

Wake up 7am
Breakfast 7:30am - 3 blocks
-6 egg whites
-2/3c steel cut oats
-1/3c unsweetened applesauce
-1.5tsp natural peanut butter
-2c half-caff coffee

Lunch 12:30-1pm - 3 blocks
-3oz canned tuna (with 1T nonfat yogurt)
-spinach salad
-2/3c unsweetned applesauce
-1/3tsp olive oil
-1tsp natural peanut butter

Snack 5pm - 2 blocks (pre workout)
-2 egg whites
-1/4c hummus
-1/2c nonfat plain yogurt
-3 almonds

Workout 6-7pm

Dinner 7:30pm - 4 blocks
-4oz lean ground turkey
-spinach salad
-1tsp olive oil
-2c cauliflower
-2c okra
-1c strawberries

Snack 10:00pm - 1 block
-1/2c nonfat yogurt
-1/2tsp peanut butter

Hi Emily!

Your meals and snacks look good, except some are a bit low in fat because of the fat free proteins you've chosen (eg. egg whites and non-fat yogurt). The block method was designed to work out to be Zone balanced when you choose the typical low fat Zone proteins. It's fine to choose fat free protein, but when you do, you need to add an extra F block for every block of protein you eat, inorder to acheive Zone balance. You'd simply eat 3 teaspoons of peanut butter instead of 1 1/2 in the 3 block breakfast, 1 teaspoon of peanut butter instead of 1/2 in the PM snack, etc.

Help!!!
I am changing jobs and feel extremely anxious!!!
I've been chewing gum after gum for hours! Need a diet coke to relax, what should I do? Green tea would do better?

THANKS

Hi Sue!

Thanks for your advice, I will definitely add more fat in when I eat fat free proteins. If you don't mind, I have a couple more questions for you. Since you are the expert :)

1. Is it ok to eat steel cut oats everyday for breakfast?

2. Is it ok to eat relatively the same menu everyday?

3. I've struggled with getting the last 10-15 lbs off and wonder if you might have any advice for how to break a plateau by tweaking the Zone diet?

Thank you again for your help!

You're welcome Emily!

1. Depends upon your response to oats. If they keep you in the Zone, then sure. They are one of the denser favorable carbs.

2. Yes, but you may get sick of it after a while. Most people I've heard form who tried that have gotten so they doen even want those foods anymore.

3. First be sure you goal is realistic adn you aer not already at your ideal body fat%.

Dr Sears plateau breaking advice (it works just about every time!):

Switch all your carbs to favorable veggies. When your wt loss resumes, (usually takes less than a week) add back some fruit if you want , berries are best.

If that isn't enough to get you losing again then, in addition, drop 1C block from each meal. Keep snacks the same.

It's my pleasure to help! Let us know how itgoes!

[quote]Posted By Barbara on 08/11/2008 4:13 PM

Help!!!
I am changing jobs and feel extremely anxious!!!
I've been chewing gum after gum for hours! Need a diet coke to relax, what should I do? Green tea would do better?

THANKS[/quote]

Chamomile tea is calming. Exercise is also. A quick way to calm down anytime, anywhere, is to relax your shoulders down and do some slow deep breathing.

Thanks a lot, it really really worked wonders!!!
I stayed away from diet coke and could work extra hours. The breathing worked great too.
XOXO.

That's great Barbara! I'm glad things are improving for you!

hi
Today I tryed 4 egg whites and 1 whole egg scrambled. I counted this as 3 protein blocks. Before starting the Zone this always sounded disgusting to me. The egg beaters were getting so expensive, especially using 3/4 cup at a time.
The scrambled eggs were so good and tasted soooo much better than the egg beaters. I can't believe I haven't tryed that sooner.
I'm going to try eating only berries as my fruit for a few days.
I am perimenopausal and have lots of hormonal eating moments. (craving grains and sweets) I'm not sure but I think the no sugar (rinsed w/water) peaches I have been eating every morning are bringing on carb cravings. I love the steel cut oatmeal but I think that it also made me crave carbs the day I ate that.
Anybody else have this issue?
For me it's difficult to tell. I lost 90 lbs and have kept it off for a few years. It was not on the Zone plan that I lost the weight. I consider myself somewhat compulsive over food but manage to maintain control. I started the Zone to hopefully get this under control, to stop thinking of food so much, and to fianally lose the very last 5-10 lbs that I want to lose. Most of all to maintain hormonal health and maintain the same weight without the constant gaining and losing of 5-7 lbs.
I started the zone on 7/21/08. First few days extremely tired. Next few full of energy wide awake and sharp with no cravings. When monthly cycle arrived so did the cravings. I began eating a few too many almonds here and there, and an extra string cheese here and there. Even eating the same meals from the great feeling days did not seem to stop this.
Today I am trying hard to look at my food list and measure and weigh everything. I ordered Zone bars yesterday. I'm hoping I won't want to eat them constantly.
I have ordered 3 Zone books to add to the two that I already have. Waiting for the Inflamation one to arrive.
Guys, what am I missing here?? I started chewing sugar free double bubble....very sweet. Does it bring on cravings?
Thanks,
April

Hi april,

Zone Books, great! I'd suggest to begin with "The Anti-Inflammation Zone" because it would be best to first get the entire most up-to-date picture of the Zone, and that's the book that will give it to you.

Yes, I have more difficulty staying in the Zone (re: gaining satiety/lack of hunger) with certain fruits, and with too many blocks of oats, or other higher density favorable carbs and/or unfavorabel carbs. You might be one of the more carb sensitive individuals. Once your body's been more solidly in the Zone for a length of time, you might be better able to handle those thigns once in a while. After more time and experience being in the Zone and trying variuous combinations, you'll find just how much of certain foods can eat and still be able to remain feeling great in the Zone. Keeping a food diary and noting how you feel 4 hours after meals can be a great help at first.

Dr. Sears has recommended on his other website to try adding an extra carb block to meals at that time of the month if you find you have cravings then and not otherwise. This may also disappear once you've beein in the Zone for a longer amount of time. Your body is still adjusting to the changes. By your description it sounds like you're off to a good start!


Some tips for the best results in the Zone:

Supplement with a Zone Labs fish oil concentrate (Omega Rx or Eico Rx; and if you're a profesional athlete, then Eico Pro)

Choose favorable veggies for most of your carb.

Keep fruit to a minimum and sitck with berries for now as opposed to peaches, apples, oranges, etc.

Be sure you're not skimping on fat. Deitary fat is a very important factor in maintaining hormonal control . As Barry Seears has written, it's better to err on the side of eating a little extra fat than not eating enough.

BTW, I agree with you on the Eggbeaters. I prefer whites right out of the eggshell, too!

Thanks Sue
I didn't know about the adding carb block during Time of month.
Do you have any suggestions for what types of Carbs to add in? I just don't quite know how to fit in more plain vegetables. Fruit is easy because it tastes good alone, and it doesn't take much.
Thank you again,
April

You're welcome!

Try a little fruit or even unfav carb if you like, but be sure to add the extra C blocks to meals (one extra C block per meal and only during the one difficult week each month). Don't eat them alone by themselves.

Sue,
How would adding a carb block during the "difficult" week be of help? You mentioned in your post that you figured she is carb sensitive. What am I missing? Can you refer me to the book that addresses this?