Sun. 3.28.10


B: 2 toasted Zone cinnamon bread slices with a little bit of butter and a few blackberries

Vestibular exercises.1

S: toasted Zone multigrain bagel with a little onion and chive light cream cheese

Interval running, between 2 and 3 miles (I decided to shake up my hiking and walking for the spring and do this for a while instead.)

Lunch: Mediterranean sandwich: 2 slices toasted Zone multigrain bread, roasted red pepper hummus, sundried tomato strips, Kalamata olives, crushed garlic, a little olive oil and a big handful of baby spinach leaves

S: 2 Zone bagel chips (that's 2 chips, not 2 packages) dipped in hummus, 1 Zone chocolate brownie, 6 peanuts and a few blackberries

Vestibular exercises.2

Yoga class

Dinner: ½ recipe of “Rice and Greens” with Frech mandarin orange segments added (a ZoneFast recipe, contains Zone orzo)

S: 2 Zone Heath bar cookies

Mon. 3.29.10

B: Zone Peanut Butter Granola, ½ cup non-fat yogurt and a few blackberries; a few Zone cinnamon bagel chips with a sliver of butter

Vestibular exercises.1

Lunch: Ham and Swiss on 2 slices of lightly buttered Toasted Zone multigrain bread, a marinated salad on the side made of baby spinach, artichoke hearts, roasted red pepper, roasted baby bella mushrooms, crushed garlic, olive oil, balsamic vinegar and S&P

S: ½ Zone brownie and 1 Zone peanut butter cookie

Step aerobics

S: 1 BL ½ package Zone peanut butter granola

Strength training

Vestibular exercises.2

Dinner: ½ package Zone fusilli mixed with a marinated salad of baby spinach, artichoke hearts, roasted red pepper, roasted baby bella mushrooms , crushed garlic, olive oil, balsamic vinegar and S&P, a side salad of romaine lettuce with balsamic vinegar and S&P

S: 2 slices of toasted Zone cinnamon bread

Tu. 3.30.10



B: Zone Peanut Butter Granola, ½ cup non-fat yogurt, some peanuts and a few blackberries

Yoga class

S: ½ package granola and 1 Zone peanut butter cookie

Lunch: ½ package Zone Fusilli with olives, julienned strips of sundried tomato, a little parmesan cheese and a splash of balsamic vinegar

Sn: ½ Zone brownie

Dinner: Mediterranean sandwich: 2 slices toasted Zone multigrain bread, roasted red pepper hummus, sundried tomato strips, Kalamata olives, crushed garlic, a little olive oil and a big handful of baby spinach leaves.

Vestibular exercises.1

S: 1 Zone peanut butter cookie

Hi sue. I looked you up because I've seen a few of your posts on other things, and you seem like you know what your doing. I need help! I am getting so frustrated! Let me start somewhere. I am 5'5 and weigh 180 lbs. Normally, when my health is good, I do about 30-45 minutes of excercise 5 days a week. But as my health has been bad for some time, I just try to do my best. I cannot have gluten, which, doesn't seem to be a problem on the zone. I don't like to cook, in fact hate it, so the less I have to do that the better. Accroding to this site, I need between thirteen and fourteen blocks per day. Which seems so much. But I just know that I am not doing things right because I am hungry about an hour after my meals. I got sick of the large amounts of green beans and dry chicken(did I mention I don't like to cook) and have since gone to one hamburger patty with 1 tbl of guac on top, 1/4 cup of cottage cheese with 1 cup crushed pineapple and three almonds. I also have been eating (almost every meal because it's easy) the chicken, black bean tostada that's on this site. I've checked a few of the books out at the library, can't really afford to buy them. I am completely new at this. Do you have any suggestions. I know that I should be doing this, but I'm getting so frustrated. Also. I have an immense sweet tooth. All things chocolate. And there are NO sweets on this. Advice? Thank you.

Hi Dusty,

This site has a wealth of information on it. http://www.drsears.com/ZoneResource...fault.aspx (just copy & past URL) All these resources are in the books but you can find them here as well. Let me know how you make out.

Hi Dusty,

In addition to the resources Tech Support posted, check out the paperback “A Week in the Zone”. If you’ve already read it, reread it. You might notice some things you could change to improve your results.

These are some of my thoughts after reading your post.

1. You could be overestimating you activity level for the calculator. As an example, my exercise is run walk intervals 6 x week (substitute step aerobics in bad weather), 45 min strength training sessions 3 x week 3 strenuous 1 hour yoga classes a week. At 5’7” with greater LBM than the average woman, I use Active which gives me 13 blocks daily. If your activity contains the strength elements the mine does (both my strength training and yoga) then use “Active”. If not, you should probably be using “Light or “Moderate”. As another example, walking is considered “Light“ (refer to the explanations in the calculator).

2. Tweaking the burger meal should help. If you take a close look you’ll see the protein and carbohydrate amounts in the meal are not Zone balanced, and all the carbohydrate is unfavorable (the rule is no more than 25% of all Carbohydrate in the meal from unfavorable ); more and you will very likely have early hunger). Try replacing the pineapple with veggies and eating some berries for dessert, making sure to eat amounts to balance the protein in your meal.

3. The tostadas look delicious. The types of carbohydrate foods in the recipe are probably the reason for your hunger soon after the meal. Try eliminating the corn tostada and putting the chicken cheese and toppings on a bed of shredded lettuce. Also replace the ½ cups black beans with a side of black bean salad (black beans, diced red and green pepper, onions, etc, seasonings, olive oil and vinegar; don’t eat more than ¼ cup black beans per meal). Last, switch the sour cream to a spoonful of plain yogurt, since you’ve added oil in the salad.

4. If you feel you need sweets, try eating some barriers at the end of your meals.

5. Zone brownies and cookies are excellent choices. I love them! They keep your insulin low and the cookies come in chocolate varieties (M&M, Heath bar, chocolate chip, milk chocolate chunk, and coconut chocolate chip).

See if these small changes help. I’ll be happy to help if you have questions. Please keep us updated!

Wed. 3.31.10


B: toasted Zone multigrain bagel with light cream cheese and smoked wild salmon

Walk/jog intervals for about 45-50 min

S: ½ Zone brownie and ½ Zone peanut butter cookie

Lunch: Zone orzo mixed with seasonings (onion, garlic, chives, chili powder, S&P) and hot spicy taco sauce, topped with Trader Joe’s Black Bean and Roasted Corn Salsa and a tablespoon of plain yogurt to cool the heat a little.

Vestibular exercises.1

S: leftover seasoned orzo from lunch, peanuts

S: ½ package Zone original granola

Vestibular exercises.2

Strength training

Dinner: ½ pizza: Zone multigrain crust topped with bruschetta, slices Kalamata olives and a little grated parmesan

S: 2 Zone peanut butter cookies

Hi Everyone,

This thread is becoming long, so I've started a new thread where I'll be continuing my journal. You can find it here: http://www.zonediet.com/Community/F...fault.aspx

Thank you so much. I'll try out some of your suggestions, and try to do more research. It's just been difficult for me finding something relatively easy to make, good tasting, gluten free, and in the zone. Thanks for your help. Dusty

You're welcome Dusty. If you click on the second photo in my meals, it will take you to my album of over a hundred of my classic Zone meals and snacks, most of them gluten free and dairy free.

Sun. 4.11.10


B: Toasted Zone sesame bagel with light cream cheese and smoked wild salmon

S: Toasted Zone cinnamon bun

Vestibular exercises.1

Interval run/walk

Yoga

Lunch: ½ package Zone Fusilli topped with a mixture of zucchini, onion, garlic, tomato sauce, seasonings, olive oil and chicken

S: Zone M&M cookies

Vestibular exercises.2

Dinner: Sandwich: roasted red pepper hummus, Kalamata olives and crushed garlic on 2 slices toasted Zone multigrain bread

S: Zone brownie