Tu. 5.04.10


B: 2 slices toasted Zone white bread, smoked wild salmon and a little light cream cheese

Walk

S: ½ pkg. Zone peanut butter granola

Yoga class

S: ½ pkg. Zone peanut butter granola

Lunch: ½ pkg. Zone orzo with onions, garlic, Brussels sprouts, olive oil and balsamic vinegar, S&P

S: 2 Zone peanut butter cookies and raspberries

S: ½ Zone chocolate brownie

Vestibular exercises

Strength training (lower and core)

Dinner: sandwich of 2 slices toasted Zone white bread Trader Joe’s Kalamata Olive Hummus, baby spinach leaves and tomato slices

S: Zone cinnamon bun

Wed. 5.05.10



B: 2 slices toasted Zone white bread, smoked wild salmon and a little light cream cheese

Vestibular exercises.1

Strength training (upper body)

S: Zone peanut butter granola

Walk

Lunch: Trader Joe’s Kalamata Olive Hummus and garlic sandwich, small Mediterranean side salad (lettuce, olives, tomatoes, a splash of balsamic vinegar and a sprinkle of fat free feta), a few blackberries

S: 1 Zone brownie

Vestibular exercises.2

Dinner: ½ Zone pizza (pizza sauce, artichokes with stems, crushed garlic, olives and a sprinkle of parmesan)

S: 2 Zone chocolate chip cookies

Th. 5.06.10

B: Zone granola, blackberries and low crab unsweetened Chocolate soy milk

Yoga class

S: Zone brownie

Lunch: ½ Zone olive and parmesan pizza with a side salad (spinach artichokes and olives with balsamic vinegar)

S: Zone cinnamon bun (toasted) and blackberries

Dinner: ½ package Zone fusilli with olive oil, parmesan and S&P

Walk

Vestibular exercises.2

S: Zone coconut choc chip cookies

Fr. 5.07.10

Exercise rest day.



B: Zone cinnamon bun with black berries

S: Zone Plain bagel chips

S: ½ package of Zone Plain bagel chips and a few cashews

Lunch: Zone Fusilli with tomato sauce and a little bit of shaved cheese (Asiago, Romano and Parmesan), and a salad (lettuce, olives, Trader Joe’s ”Greek Style Feta Dressing”)

S: 1 Zone M&M cookie

Vestibular exercises.1

Dinner: Zone sesame pretzel with Trader Joe’s “Taco Seasoned Beef, Bean and Cheese Dip”

S: 2 Zone milk chocolate chunk cookies

Mon. 5.10.10


B: Toasted Zone cinnamon bun topped with a little light cream cheese

Vestibular exercises.1

S: 1/2 recipe “Orzo with squash” (a Zone recipe)

Lunch: ate out with friends: sauteed shrimp with feta, fresh cherry tomatoes and wilted spinach, a dish of mixed fresh fruit (The fruit was pineapple and melon and I ended up hungry 4 hours later.)

S: 2 Zone Coconut chocolate chip cookies

Strength training

Vestibular exercises.2

Dinner: Multigrain flatbread rollup filled with hummus roasted red peppers, marinated mushroom, baby spinach and olives, a small dish of fat free marinated artichoke hearts with stems

S: 2 Zone coconut chocolate chip cookies

Mon. 5.10.10



B: Toasted Zone cinnamon bun topped with a little light cream cheese

Vestibular exercises.1

S: 1/2 recipe “Orzo with squash” (a Zone recipe)

Lunch: ate out with friends: sauteed shrimp with feta, fresh cherry tomatoes and wilted spinach , a dish of mixed fresh fruit. The fruit was pineapple and melon(about 1/3 cup) and I ended up with unfocused hunger at 4 hours.

S: 2 Zone Coconut chocolate chip cookies

Strength training

Vestibular exercises.2

Dinner: Multigrain flatbread rollup filled with hummus roasted red peppers, marinated mushroom, baby spinach and olives, a small dish of fat free marinated artichoke hearts with stems

S: 2 Zone coconut chocolate chip cookies

Tu. 5.11.10

B: Zone peanut butter granola mixed with plain yogurt and peanut butter.

Yoga class

S: Zone sesame pretzel with a little bit of light cream cheese

Lunch: Zone garlic bagels with Mediterranean dip (layered red pepper hummus, fat free feta, chopped artichoke hearts, yogurt, chopped olives, chopped baby spinach and Zone olive oil).

S: 1 Zone milk chocolate chunk cookie

S: 1 Zone M&M cookie

Vestibular exercises.1

Run walk intervals

Vestibular exercises.2

Dinner: gazpacho and a toasted Zone onion bagel with a slice of melted low fat cheddar cheese

S: 2 Zone cookies

Wed. 5.12.10


B: Zone peanut butter granola with unsweetened chocolate low carbohydrate soy milk and cherries

S: Plain Zone bagel chips dusted with spices (cocoa powder, chili powder, cinnamon and cayenne)

Lunch: bagel sandwich : toasted sesame Zone bagel, Trader Joe’s Rosemary Ham, sliced tomatoes, baby spinach and Zone Olive Oil; raspberries for dessert

S: 1 coconut chocolate chip Zone cookie

Walk

S: 1 coconut chocolate chip Zone cookie


Vestibular exercises.1

Dinner: “Rice” and Greens (a ZoneFast recipe) with a few segments of a Clementine added

S: 2 Zone Heath bar cookies

Th. 5.13.10



B: Smoked salmon and light cream cheese on a toasted Zone onion bagel

Yoga class and lower body strength training

S: Zone peanut butter granola

Lunch: Smoked salmon and light cream cheese on a toasted Zone onion bagel

S: Zone multigrain flatbread with Trader Joe’s Guacamole Hummus (it’s delicious!); a few blackberries

Walk

Dinner: ½ package Zone Orzo tossed with baby spinach, Trader Joe’s marinated mushrooms, onion powder, garlic powder, seal salt and pepper

Vestibular exercises.1

S: 2 Zone Heath bar cookies

Fri. 5.14.10


B: Zone peanut butter granola with

Lunch: (if you’re a first time reader to my journal, I was out and this is definitely not my usual lunch, LOL!) ¾ pint Ben and Jerry’s; a bit of smoked salmon, scrambled egg white (and 1 yolk) with a little cheese

S: Plain Zone bagels with Trader Joe’s Guacamole Hummus (it’s delicious!); a few blackberries

Walk

Vestibular exercises.1

Strength training (core and upper body)

Dinner: ½ Zone pizza ( topped with Trader Joe's Bruschetta and a little grated parmesan)

S: 2 coconut chocolate chip Zone cookies

Fri. 5.14.10




B: Zone peanut butter granola with unsweetened chocolate low carbohydrate soy milk and black berries

Lunch: (if you’re a first time reader to my journal, I was out, and this is definitely not my usual lunch, LOL!) ¾ pint Ben and Jerry’s; a bit of smoked salmon, scrambled egg white (and 1 yolk) with a little cheese

S: Plain Zone bagels with Trader Joe’s Guacamole Hummus (it’s delicious!); a few blackberries

Walk

Vestibular exercises.1

Strength training (core and upper body)

Dinner: ½ Zone pizza (topped with Trader Joe's Bruschetta and parmesan)

S: 2 coconut chocolate chip Zone cookies

Sa. 5.15.10



B: Smoked salmon and light cream cheese on a toasted Zone multigrain bagel

walk

Lunch: I attended a brunch buffet annual banquet. I chose 2 green salads, a tomato slice and blue cheese salad and I brought a bagel sandwich from home which I slipped onto my plate (Smoked salmon and light cream cheese on a toasted Zone multigrain bagel)

S: 2 Zone chocolate chunk cookies

S: 1 Zone brownie

Vestibular exercises.1

Yoga and a little bit of additional upper body strength

Dinner: ½ Zone pizza (topped with Trader Joe's Bruschetta, artichokes with stems, sliced, and parmesan)

S: Zone cinnamon bun

Su. 5.16.10



B: Zone cinnamon bun with a little butter

Vestibular exercises.1

S: Zone cinnamon bun with a little butter plus a handful of blackberries

Interval run/ walk

Lunch: bagel sandwich: toasted Zone multigrain bagel with Trader Joe’s Rosemary Ham, light ½ slice havarti cheese, one very thinly sliced heirloom tomato piled high on the sandwich (a very delicious tomato!), fresh ground black pepper and a drizzle of Zone olive oil.

S: 2 peanut butter chip Zone cookies and a few peanuts

Strength training

Dinner: 1/2 recipe, ZoneFast “Roasted Vegetables and Orzo”. I roasted frozen asparagus and frozen artichoke hearts and garlic and added fresh tomato wedges and “Trader Joe’s Marinated Mushrooms with Garlic” (they don’t contain fat).

Vestibular exercises .2

S: 2 Zone cookies

Mon. 5.17.10

Exercise rest day



B: 2 slices toasted Zone cinnamon loaf with light cream cheese

S: Zone peanut butter granola

Lunch: Zone orzo with seasonings and almond sauce (almond butter, Bragg's Liquid Aminos, water, balsamic vinegar); fresh black berries

Dinner: Zone sesame pretzel, Trader Joe’s Guacamole Hummus, heirloom
tomato, a few black berries and 1 fresh apricot

Vestibular exercises.1

S: Zone brownie

Tu. 5.18.10




B: Zone cinnamon bun, 1 fresh apricot and ½ glass of unsweetened low carb chocolate soy milk

Vestibular exercises.1

Yoga class

S: Zone original granola

Lunch: Zone sesame pretzel (toasted from frozen in the toaster) dipped in a little Trader Joe’s Guacamole Hummus; a side salad of roughly chopped heirloom tomato topped with Trader Joe’s Tzatziki

S: 2 Milk chocolate chunk Zone cookies

1 3/4 hour walk in the wood in light rain to moderate...it was a lot of fun!

Strength training

Vestibular exercises.2

Dinner: 1/2 recipe, ZoneFast “Roasted Vegetables and Orzo”. I roasted frozen asparagus and frozen artichoke hearts and garlic and just before serving I added strips of sun dried tomatoes and “Trader Joe’s Marinated Mushrooms with Garlic” (they’re fat free).

S: Heath bar Zone cookies

Hi Everyone!

I received some great news from my endocrinologist at a follow-up appointment two days ago on Monday. I found out that over the past 2 years, I have reversed my osteoporosis to the point it is almost gone. YEAH! My bone density has increased to the point that it is now right at the reading that is the threshold for reverting back to osteopenia. This doctor manages my bone density issues (and my supplement program, and my hypothyroidism). Two years ago when my bone density scans showed my osteopenia had progressed to osteoporosis, he recommended I institute a specific strength training program that has been clinically proven to reverse osteoporosis, with no bone meds necessary (I had originally been referred to this doctor about 5 years ago when it was determined I had osteopenia and it was found I was unable to tolerate bone strengthening medications). He said my diet and supplementation program were already excellent, and that although I was walking daily and following a good basic strength training plan, my exercise could be changed in ways that could probably reverse my bone loss. This doctor is a participant in a national bone density study. Though I am not one of the people in the study, I still benefit from the additional cutting edge services offered by his practice. So, for the past 2 years I've be conscientiously following an exercise plan my doctor recommended for me, by doing the clinically proven rigorous strength training plan 3 times a week, walking almost daily in very lightweight sneakers to receive the most impact (impact strengthens bone), and practicing a strenuous form of yoga several times a week. Last, but certainly not least, I've been strictly adhering to the Zone, and more recently ZoneFast 1-2-3, because of it's lack of AA, to further support my efforts to reverse my osteoporosis (Barry Sears has explained that osteoporosis is an inflammation driven disease). It's worked! The doctor said he has no doubt my next bone density scan 2 years from now will show that I no longer have any osteoporosis.

Wed. 5.19.10



B: Zone cinnamon bun with a touch or butter on melted on top, 1 fresh apricot , sliced and mixed with ¼ cup plain low fat yogurt

S: 1 Heath bar Zone cookie

Vestibular exercises.1

S: 2 Heath bar Zone cookies

Lunch: ½ Zone Pizza topped with: Trader Joe’s Bruschetta, crushed garlic, Kalamata olives, baby spinach and shaved Asiago, Parmesan and Romano cheeses; a small handful of blackberries for dessert.

S: Zone sesame pretzel with some almond butter

Walk

Vestibular exercises.2

Dinner: ½ recipe of Orzo with squash (a Zone recipe). I used zucchini. 1 fresh apricot for dessert. For those not familiar with fresh apricots, 3 apricots make 1 Zone carbohydrate block.

S: 2 slices toasted Zone cinnamon bread with a little light cream cheese

Th. 5.20.10



B: Zone peanut butter granola topped with unsweetened low carbohydrate chocolate soy milk and sliced fresh apricot

Yoga class (a tough one!)

S: 2 Zone Heath bar cookies

Vestibular exercises.1

walk

Lunch: a toasted Plain Zone bagel with smoked wild salmon and a touch of light cream cheese, a side of marinated mushrooms (fat free), 1 Zone M&M cookie

Vestibular exercises.2

S: 1 Zone flatbread freshened the microwave and torn onto pieces, with Trader Joe’s Tzatziki for dipping

Strength training

Dinner: ½ recipe of Orzo with squash (yesterday’s leftovers of a Zone recipe) I used zucchini in the recipe; a side salad, a small handful of blackberries for dessert

S: Zone brownie

Fri. 5.21.10



B: Zone cinnamon bun with a touch of butter on top

Vestibular exercises.1

S: Zone cinnamon bun with a touch of butter on top

walk

Lunch: Ham sandwich: Zone multigrain bagel, Trader Joe’s Rosemary Ham, and Dijon spread (my own recipe: mix together equal parts of light cream cheese, plain yogurt and Dijon mustard)

S: Zone brownie

Dinner: 1/2 recipe of “Orzo with Squash” (Zone recipe, I used zucchini) blueberries for dessert

Vestibular exercises.2

S: 2 Zone coconut chocolate chip cookies

Fri. 5.21.10



B: Zone cinnamon bun with a touch of butter on top

Vestibular exercises.1

S: Zone cinnamon bun with a touch of butter on top

walk

Lunch: Ham sandwich: Zone multigrain bagel, Trader Joe’s Rosemary Ham, and Dijon spread (my own recipe: mix together equal parts of light cream cheese, plain yogurt and Dijon mustard)

S: Zone brownie

Dinner: 1/2 recipe of “Orzo with Squash” (Zone recipe, I used zucchini) blueberries for dessert

Vestibular exercises.2

S: 2 Zone coconut chocolate chip cookies

Sa. 5.22.10



B: Zone original granola topped with sliced apricot, blueberries and unsweetened chocolate low carbohydrate soy milk

Walk

S: 2 Zone chocolate chip cookies

Lunch: sandwich: 1 sliced Toasted Zone cinnamon bread and almond butter

S: Zone original granola

Dinner: ½ Zone pizza topped with 1 medium tomato sliced thinly, fresh basil leaves, crushed garlic and shavings of Asiago, Parmesan and Romano cheeses (a blend of shaved cheeses from Trader Joe’s)

Vestibular exercises.1

S: Zone cinnamon bun

Su. 5.23.10



B: Toasted Zone cinnamon bun with 1 T light cream cheese

Walk

S: peanut butter granola with ¼ cup plain yogurt and a small handful of blueberries

Strength training

Vestibular exercises.1

Lunch: ½ recipe of Orzo with squash (a Zone recipe). I used zucchini in it.

S: 2 coconut chocolate chip Zone cookies

S: 1 slice toasted Zone cinnamon bread with a little light cream cheese

Dinner: ½ recipe “Red Rice”, a ZoneFast Recipe; I added crushed garlic, used red pepper instead of green, and lots of hot pepper sauce; blueberries for dessert

Vestibular exercises.2

S: 1 1/2 Zone Heath bar cookies

This is FABULOUS news! Congratulations, Sue...and thanks for sharing this. At 63, I have these same issues.... and I have just started the Zone. I am having some trouble figuring out how to mesh Zone with Blood Type O foods. I am very curious about your exercise regimen. Could you say more about that, please? Thanks for your help.

Thanks Elizabeth. It's nice to meet you. I don't know when I last mentioned it here, but I'll be 58 in a little less than 2 weeks. In fact, Barry Sears and I both have birthdays on the same day (I think that's weird, but also kinda cool...lol). You made a great choice with the Zone. I wish you all the success I'm having. I love it!

I'm Type O too, and have been following the Zone for years keeping the Type O avoids in mind. My doctor who manages my bone density and thyroid issues is very pro BTD combined with lower carb eating like the Zone, and on his staff he has a holistic health care practitioner who is certified in BTD and Genotype Nutrition (I live in CT, the state where Peter D'Adamo, creator of the BTD, has his practice). I've never met with the BTD certified person at my doctor's office, but rather I discuss Type O concerns with my doctor from time to time. I practice the Zone diet and lifestyle with Type O avoids in the front of my mind. I realize Zone foods (wheat being a prominent ingredient) would not seem to fit the bill for a Type O, but I'm doing fantastic with it. My doctor's advice has always been to listen closely to your body. He has explained to me it is very individual, and that some people do very well eating some of their type avoids, and not well with others. I've found this to be true for me.

The clinically proven strength training program I mentioned is found in the book "Strong Women, Strong Bones", by Miraim Nelson. It involves your own body resistance and some hand held weights and ankle weights, all things you can easily find in the store. I do this plan 3 days a week, go to 2 yoga classes a week and do another session or two or yoga at home each week, and I walk 5-6 days a week (2 to 3 mi. each time). I also do a daily program of exercises under the direction of a physical therapist for a vestibular challenge I have (mostly exercises to habituate; to make my brain used to certain movements).

Keep in touch and let me know how you’re doing. Good luck!

Mon. 5.24.10



Exercise rest day

B: toasted Zone multigrain bagel with smoked wild salmon and a little bit of light cream cheese

S: 1 Zone Heath bar cookie

Lunch: ham sandwich: rosemary ham piled high with baby spinach leaves on 2 slices toasted multigrain Zone bread that I drizzled generously with Zone olive oil

S: Zone original granola mixed with plain yogurt, blueberries and a few peanuts

Dinner: 1/2 Zone pizza with Trader Joe’s Bruschetta, olives, fresh basil and a sprinkle of grated parmesan; 1 small fresh apricot for dessert

S: 2 Zone milk chocolate chunk cookies