Hi Everyone,

I don't really care for cottage cheese but I do like yogurt. Could I use low fat plain organic yogurt as a sustitue for cottage cheese? And does anyone have any recipes and/or ideas creating a balanced meal with yogurt? Maybe some smoothie recipes?

One big difference between plain yogurt and cottage cheese is that while cottage cheese is primarily a Zone protein, yogurt contains both P and C in almost perfect Zone balance. 1/2 cup of plain yogurt is 1P and 1C. If you do a search you'll find lots of yogurt ideas here in the forums. I like plain nonfat organic yogurt with peanut butter mixed in. It's delicious, and being nonfat you get to double the peanut butter blocks you add to it. Its also good with macadamia nut butter.

I have been doing the blueberry smoothie from Dr. Sears book called Toxic Fat. The Blueberry Smoothie has 1/2 of lowfat Yogurt and 1/2 of lowfat cottage cheese, 1 TB of silvered almonds and one cup of blueberries. (I have to add about 1 TB of non-fat milk to get it to blend) You do not taste the cottage cheese in the smoothie. I do add some stevia to it per the recipe. It is quick & delicious.

I am a newbie. I have a question that I am afraid of the answer. Do I have to give up my daily coffee? It is regular, not decaff.

Hi Laura!

It's up to you! :-)

Dr. Sears recommends switching to decaf. The by products of metabolizing caffeine elevate insulin.

Thanks Sue! I think I'm going to switch over to the Celestial Tea called
Aromaroast. It is a decaf tea that is made to taste a lot like coffee. It's actually a very good sub for coffee.

One thing I forgot to mention is that the Blueberry Smoothie with the low fat cottage cheese is very good, and you don't taste the cottage cheese.

Thanks Laura & Sue. I think I will try that blueberry shake. I will also search the site for yogurt recipes.

Hi Nicole...
If you don't want to do the cottage cheese one, or can't stomach the idea of it...here is one...very simple, I have it every morning and LOVE it! It contains two blocks...you could just adjust it to fit however many blocks you need.



1/2 cup of yogurt
1/2 cup of blueberries
6 almonds
1/4 scoop of strawberry whey protein powder


Blend the yogurt first...get it going...then add the powder, then blueberries and almonds. Oh, and I use frozen blueberries...cheaper!
I always keep whey protein powder on hand to add that little extra protein for when I don't actually want eggs, cottage cheese or meat. 1/4 a scoop is 1 block of protein. It's animal protein so there are almost no carbs at all. So, the 1/2 c yougurt is 1P and 1C the blueberries are 1C (that's your 2 carbs)...the almonds are 2Fats and the protein powder is your 2nd protein.

This is SO good!!! Absolutely Delicious and SIMPLE!!

Nicole,
Unfortunately, I don't use yogurt as a primary protein source, but I can give you a tip about the best type of yogurt to use. With respect to the protein-carbohydrate ratio referred to in a previous comment, 8 ounces of regular low fat yogurt, by itself, commonly contains 11g protein and 17 g carbohydrate. That's a P/C ratio of 0.65, which is very close to an ideal Zone ratio. (It has about 2 g of P for every 3 g of C.) However, once you start adding carbohydrates like fruit, the denominator gets bigger and the ratio becomes less favorable. One way to improve it is to use low fat GREEK yogurt, such as 2% Fage brand, which is available at Whole Foods markets. Fage is delicious and a 7-ounce container has 17 g protein and 8 grams carbohydrate. If you do the math, it has a P/C ratio of 2.12, i.e. it contains more than 2 g of P for every 1 g of C. Therefore, you can add carbohydrate to it to bring it into the right balance for the Zone. I hope this doesn't seem too complicated. The bottom line is that, if you're using yogurt as a primary source of protein, you're much better off using low fat Greek yogurt, and I think you'll enjoy it too!
Deborah Chud, MD
http://www.aDoctorsKitchen.com

Anna, that sounds delicious! I make similar yogurt, protein powder (PP) and fruit combinations. I like to just mix protein powder into yogurt, in a bowl, and then top it with fruit. Sometimes I'll drizzle Macadamia nut butter on top for the fat (try yogurt, PP, peaches and Macadamia nut butter). A tip, you'll need to add a few more almonds to provide the fat that's most likely missing in the protein powder.

Here’s how Dr. Sears explains fat blocks (taken from MASTERING THE ZONE, page 292 and 293).

“Why is a fat block only 1.5 grams?
Every block of low-fat protein contains approximately 1.5 grams of “hidden fat”. Therefore, by adding one extra fat block (which is defined as 1.5 grams of fat) for each block of low-fat protein, you are actually consuming 3 grams of fat or two blocks (one internal in the protein and one external) for each protein block. If you are using fat-free protein sources, such as isolated protein powders, then you should be adding two blocks of fat to achieve the same ratio. Obviously, if you are eating higher fat protein choices, you would not be adding any extra fat blocks to your meal. Remember that every time you add additional fat blocks to a meal, they should be composed primarily of monounsaturated fat.”

Common fat free proteins eaten on the Zone diet are egg whites, protein powder, some deli-style meats, and some soy products.

I do love the Fage brand of Greek yogurt. I buy the fat free. It is so creamy and doesn't have that aftertaste that some yogurts have. I would rather add a few nuts to my breakfast for fat.

Does the protein powder really seem to hold everyone for several hours? It seems to tend to make me hungrier sooner than if I have animal protein but maybe different things work for different people - I am still trying different combinations to see what works best. I admittedly never mixed the powder in my yogurt. I will have to try it.

Yes. For example, I had a 4 block smoothie: 1/2 cup lo-fat, plain, organic yogurt (1 block P, C), 1 scoop (Jarrow) protein powder (2 blocks P), Olive oil (3 blocks added F), egg (1 block P), Blueberries (1-1/2 blocks C), and 1/3 cup All-Bran buds, extra fiber (1 block C and 10g fiber), 1 Tbl Chia seeds (fiber and minerals), 6 drops Stevia, and 1 cup H20.
.
I had this at about 9:15 AM on a beautiful fall, sunny, Saturday morning. Then I worked in the yard blowing, raking, vaccuming, and bagging leaves. Only having water now and then. When I was all finished, and everything put away, I came into the house and saw that it was 1:30 PM or about 4 hours later, and I had to think about whether I was starting to get hungry, yet. So I had a shower first, then ate a 3 block lunch.
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So, yes, balanced properly for my requirements, I find Protein Powder works well for me.

Thanks, John. yet another way to mix up a healthy convenient breakfast for work. I am going to try it, and thanks for the idea! BTY, would Chia seeds be kind of on the order of flax seeds? I have flax that I mix in my steel cut oats but haven't read up on the Chia seeds.

I am not sure what you mean by, "Are Chia seeds on the order of Flax seeds?".
They are not Flax seeds, different nutrients.
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"This food is very low in Cholesterol and Sodium. It is also a good source of Calcium and Phosphorus, and a very good source of Dietary Fiber and Manganese."
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http://www.nutritiondata.com/facts/...cts/3061/1
http://www.healthdiaries.com/eatthi...seeds.html
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Here are 15 facts about chia:
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The chia plant (Salvia hispanica), sometimes referred to as chia sage, originated in the central valley of Mexico and is a member of the mint family.
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Records indicate chia seeds were used as a food source as far back as 3500 B.C.
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It was the third most important crop for the Aztecs, who recognized it as a "superfood" and prized it so highly that it was often used as currency.
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Aztec warriors and runners are believed to have sustained themselves for an entire day on just a tablespoon of chia.
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After the Spanish conquest, chia seed nearly disappeared as the Spaniards banned foods that were linked in any way to Aztec religion or tradition and virtually wiped out the complex agricultural system established by the Aztecs in order to grow foods that were popular in Spain instead.
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The word chia is derived from the Aztec word chian, which means "oily."
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The name of the Mexican state of Chiapas, originally called Chiapan, translates loosely to "river where the chia sage grows."
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According to Aztec mythology, chia seed came from the nose of the maize god, Cinteotl.
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The Chumash Indians of California also cultivated chia and prized it for its beneficial properties. This variety of chia is often referred to as chia sage or California chia.
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Chia seeds have more Omega-3 fatty acids than any other plant food, including flax seeds.
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Chia seeds are about 20% protein.
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When soaked in water for 30 minutes, chia seeds form a thick gel. This gel also forms in the stomach when chia seeds are consumed. That sounds bad, but researchers believe it actually slows down the rate at which digestive enzymes turn carbs into sugar, making it especially beneficial for diabetics and others with blood sugar issues.
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The popular Mexican drink chia fresca is made by soaking chia seeds in water until they become gelatinous and then adding sugar and lemon or lime juice.
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Chia is hydrophilic and can absorb more than 12 times its weight in water. This makes it helpful in maintaining body hydration, something that is especially beneficial for athletes who need to remain hydrated during races and endurance activities.
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Chia seeds are so high in antioxidants that they do not spoil easily and can be stored for long periods, unlike flax seeds.
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http://www.healthdiaries.com/eatthi...seeds.html
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A tip for everyone, chia seeds don't contain the most Zone friendly fat. If you choose to include them in your Zone diet, it's best to do so in moderation.

Anna

What brand of strawberry whey protein powder do you use?

Hi Bitty...so sorry this is late...I don't get on often.
The protein powder I use is from Wlamart.
It is Body Fortress: Premium Protein, Advanced Whey Protein

Hi Bitty...so sorry this is late...I don't get on often.
The protein powder I use is from Wlamart.
It is Body Fortress: Premium Protein, Advanced Whey Protein

I used to get the protein from Wal-Mart - which isn't bad. Now, I get a purer protein, yet still at a reasonable cost from Jarrow - Jarrow Formulas Whey Protein.