By: Dave Schreck
Some people think that the Zone is too complicated. They have a million different questions. How can I follow a program that requires me to count food blocks? What are food blocks? How many do I need? What can I have for breakfast? Lunch? And what about my brown bag lunch? How do I do that?
Whoa! I’m a detail-oriented person, and I appreciate order, but I’m also practical especially when it comes to preparing quick and easy meals that are low glycemic (non-starchy) and balanced with a small amount of lean protein, carbs (fruits and vegetables) and a little monounsaturated fat.
Some individuals with serious health problems may have to be more compliant, but most people can be within a range of the Zone and reap its many benefits.
Here are a few suggestions and recipes that you may find helpful.
◊ Low-carb wraps and pitas are good substitutes for traditional breads. The lower carb content allows us to have more favorable carbs, such as vegetables and fruits. Those organic 15-grain, peasant-kneaded, hearth-baked, hand-sliced breads sound sooo good, but they are very carbohydrate dense so it’s best to stick to the low-carb varieties. Sure you can have a slice every once in a while.
◊ Condiments add spice and flavor. Add a small amount of curry paste to your light canola mayonnaise or soy-based Nayonnaise. Try a horseradish sauce or Dijonnaise. Mustards come in many different varieties that add unique flavors. Did you know there’s a Mustard Museum in Mt. Horeb, WI?
◊ Grocery stores like Trader Joe’s have many spreads you may use, such as Spicy Indian Relish, Sun-Dried Tomato Bruschetta, Eggplant Garlic Spread, Red Pepper Spread with Garlic, Mixed Grilled Vegetable Bruschetta, Fire Roasted Yellow and Red Peppers, and Sweet and Hot Mustard.
◊ Purchase pre-cooked (even sliced) lean proteins, such as Perdue Short Cuts, Lloyds BBQ Chicken (contains added carbohydrate), Tyson’s Carved Turkey Breast and Trader Joe’s herbed and fully cooked chicken breast.
◊ Prepare extra-lean protein. Leftovers may be made into salads and fillings for your sandwiches/rollups.
◊ Use romaine lettuce leaves for your “wrap.” This allows you to add more favorable carbohydrates, such as a large tossed salad and fruit for dessert.
◊ Mix it up. Variety makes your lifestyle change to the Zone even more rewarding
◊ Purchase sandwich fixins’ at your supermarkets salad bar. Most have arugula, roasted veggies, sun dried tomatoes, cucumbers, sliced mushrooms, sprouts, grilled chicken, and tuna fish. Upscale supermarkets, such as Whole Foods, have an even greater variety.
When you combine P/C/F, just one wrap and a piece of fruit will satisfy you for hours. I remember that when Dr. Sears handed me a Zone bar back in the late ‘80s, I laughed and said, “Barry, this isn’t going to fill me up.” Back then I was on a semi-vegetarian diet (is there such a diet?) and was consuming a tremendous volume of food. He said, “This food bar is designed to satisfy you hormonally, not fill you up. Try it and see how you feel.” He was right. I was satiated for hours. You can duplicate this same response with your next lunch!
First question – what is my lean protein choice?
◊ Tuna fish
◊ Deli turkey, turkey pastrami
◊ Roasted chicken
◊ Roast beef
◊ Grilled pork tenderloin
◊ Egg beaters – egg salad
◊ Low-fat cheese – Alpine Lace
◊ Boca burgers, nuggets etc. (note the carbs)
◊ Canned smoked fish (oysters, mackerel, herring)
Second question – where are my favorable carbohydrates?
◊ Low-carb wraps and breads
◊ Salads (arugula, watercress, sprouts)
◊ Vegetables (tomatoes, cukes, mushrooms)
◊ Fruits (mixed berries, orange, plum, apple)
◊ Hummus
Third question – What are my choices for healthy fats?
◊ Light mayo made with canola or olive oil or soy-based Nayonnaise
◊ Guacamole
◊ Tapenade (olive paste)
Just from the above list you can easily create your own sandwich. Remember, a flatbread rollup with three to six ounces of lean protein stuffed with veggies, your favorite spread and a piece of fruit for dessert should keep you in the Zone for the next four hours. You probably won’t feel stuffed, however, because being satisfied hormonally (not hungry) is the key. Jeez, I’m beginning to sound like Barry.
Here are a few quick and easy flatbread recipes.
Raisin-Nut Chicken Salad Sandwich
Ingredients:
4 ounces shredded cooked chicken (or turkey) breast
1stalk celery, diced
1 scallion, diced
1 tablespoon plain low-fat yogurt
1/2 tablespoon light mayonnaise
1 tablespoon chopped nuts (almonds, cashews, peanuts, macadamia)
1 teaspoon currents (small raisins)
Salt and pepper to taste
1 whole low-carb flatbread or pita (average 4-6 grams carbs)
Top with Sprouts, arugula, romaine, watercress
Instructions:
Combine first eight ingredients in a bowl. Heat flatbread or pita in the microwave for 20 seconds or on top of a grill pan. With the flatbread in front of you place a row of filling in the middle of the wrap from left to right leaving one inch on each end of the row empty. With the end closest to you fold over the filling and snug up before rolling up. I usually trim off the ends so I have a rollup that’s all filling. If you’re using a pita, just stuff.
Breakfast Eggs and Luncheon Burrito (one preparation – 2 meals)
(Editor’s note: This recipe was submitted before the U.S. E. coli spinach problem surfaced. Until we get the all-clear, omit the spinach from this recipe. The eggs will taste fine without it.)
Ingredients:
2 low-fat chicken sausages, diced
1 cup egg substitute
Salt and pepper to taste
2 cups baby spinach
Olive oil spray
Instructions:
Place a non-stick skillet over medium heat. Spray with olive oil. Add chicken sausage and sauté until lightly browned. Add spinach and cook until wilted. In a bowl place egg substitute and add salt and pepper. Beat lightly. Add eggs to mixture and cook until set, stirring frequently to scramble. You can make an omelet if you’d like. When complete, divide egg mixture in half.
For breakfast: Consume half the egg mixture with about 1/2 to 3/4 bowl of cooked oatmeal with nutmeg and cinnamon. Want a few berries on top? Go ahead. Relax, you don’t have to be so precise. Just pay attention as to how you feel four hours later.
For lunch: With the remaining egg mixture we’re going to make a luncheon burrito. Heat the flatbread in microwave for 20 seconds or on a griddle (makes it easier to handle). Add any condiments. I love spicy mustards. With the flatbread in front of you place a row of the egg mixture in the middle of the wrap from left to right leaving one inch on each end empty. With the end closest to you fold the flatbread over the filling and snug it up before rolling up. Trim off the ends. Wrap it up in plastic film and place in brown bag or your Mickey Mouse lunchbox along with a piece of fruit. If you’re using a pita, just stuff.
The above recipes too much work? Try this one.
Your Basic Deli Rollup
Ingredients:
1 flatbread or pita
1slice (1 ounce) light cheese (Alpine Lace)
2-3 slices (3-4 ounces) of a lean deli meat (turkey, chicken, ham)
Condiments, mustards, horseradish sauce, various spreads, hummus
Lettuce, sprouts, roasted veggies
Fruit
Instructions:
Warm flatbread or pita if desired. Apply your favorite condiment. Layer cheese, meats. Top with lettuce, sprouts, roasted veggies. Roll up. Have with a piece of fruit