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McCann's Irish Oatmeal - Steel Cut Oats are whole grain groats (the inner portion of the oat kernel)
which have been cut into only two or three pieces. They are golden in color and resemble mini
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Pro42 Bar provides 42 grams of
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 ThickenThin not/Starch thickener from Expert Foods
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Getting Started In The Zone!
Hello, and welcome to the ZonePerfect Nutrition's Getting Started
Guide. If you're new to the Zone, or have heard about the Zone
from friends but aren't sure what it's all about, then this guide
is for you. Here we'll teach you the concepts of the Zone in small
easy to understand steps, how and why it works, and most importantly,
how you can incorporate it into your life to make immediate, healthy
changes in the way you live.
The ZonePerfect Nutrition Program and the Zone
Diet
The ZonePerfect Nutrition Program was developed to help people
quickly and easily achieve and maintain their health and fitness
goals.
The centerpiece of the ZonePerfect Nutrition Program is the Zone
Diet, which was originally developed by Barry Sears, PhD. This
science-based nutrition program harnesses the powerful, almost
drug-like effects of food, to position your body within a hormonally
controlled "Zone" 24 hours a day.
Food as A Drug
You've probably heard the expression, "You are what you eat."
It's absolutely true. What you eat and how you eat has a powerful
effect on your physiology and health. If you're like most people,
you're aware of (and have probably tried) lots of various diets.
These diets treat food as a source of calories, which must be
counted and restricted. The Zone Diet doesn't count calories at
all! Instead of emphasizing calories, the Zone diet views food
as a 'drug' which dramatically affects your body's production
of the hormone insulin. We believe that significant swings in
insulin levels affect mood, endurance, mental acuity, and weight
gain or loss. Over time, uncontrolled insulin levels will have
a negative impact on your overall health and well being. See the
section, The Science Behind the Zone to discovery why.
The Four Keys
to Entering the Zone
There are four key elements to the program:1) the Zone diet, 2)
the use monounsaturated fats, 3)supplementation of diet with Omega-3
fish oils, and 4) exercise. It's just that simple. Each component
is important by itself, but to really get the full benefit of the
ZonePerfect program, you need to combine them into a total health
package.
Key #1 Follow The Zone Diet
The centerpiece of the ZonePerfect Nutrition Program is the Zone
Diet itself.
The principle premise of the Zone Diet is a simple one: Your
genes have changed very little during the past 100,000 years.
Your body is a biochemical machine. Like any machine, it needs
the right fuel to operate properly. Over hundreds of thousands
of years, Mother Nature has designed your digestive system to
operate correctly when eating just two food groups: (1) lean protein
and (2) natural carbohydrates like fruits and fiber-rich vegetables.
What about grains? Well, 8,000 years ago, there were no grains,
bread or pasta. Agriculture is a very recent (by evolutionary
standards) invention.
Evolution works very slowly. As far as our genes are concerned,
we're still a bunch of hunter/gatherers foraging for food. The
problem, of course, is that our genes may be programmed that way,
but that's not the way we actually live. We regularly eat large
quantities of dense, highly processed carbohydrates such as grains
and grain based products such as pasta. Because we haven't evolved
to a stage where we can eat excessive amounts of these high density
carbohydrates without adverse biochemical consequences, our bodies
aren't able to operate properly. We gain excess weight, suffer
from diabetes, heart disease and a host of other ills, feel sluggish,
and generally perform at a sub-par level. The Zone Diet is designed
to feed our actual genetic makeup - to give us the fuel we need,
when we need it.
The Fattening of America
It's not surprising that many people are caught in perpetual cycles
of weight gain and weight loss. Why? Because much of the information
we have received from friends, relatives, magazines, newspapers,
commercial weight-loss companies and government health agencies
about reducing excess weight is simply wrong. Over the past 20
years, this misinformation has been responsible for making us
fat-phobic. We fanatically consume only low fat foods in an attempt
to remain or get thin. We eat fat free chips, muffins, and cookies;
we drink skimmed milk; we even buy fat free ice cream and yogurt.
And what has been the pay-off for our fat obsession? Has our dedication
to a low fat lifestyle turned us into a nation of lean, healthy
people? No! In fact the exact opposite has resulted. Over the
past 20 years the US population (as well as most countries that
eat a western diet) has experienced a consistent increase in excess
body fat. Obesity over the last ten years has reached widespread
levels in the U.S. despite the public actually consuming less
fat than before. In November of 1998, the U.S. Surgeon General
declared an epidemic of obesity in America.
The Food Pyramid
Let's look at how food is currently being prescribed. I'm sure
you have seen this food pyramid. It's on little refrigerator magnets,
and you can't open a health magazine without seeing it. It's been
the poster child of the high carbohydrate, low fat diet. What
most people don't realize, is that this pyramid wasn't designed
by the medical establishment. It was designed by the US Agricultural
Department. Now the Agricultural Department is a fine agency,
but it's job is not to give medical advice. Its job is to sell
agricultural products.
The current "healthy" diet consists of about sixty-five
percent carbohydrates, fifteen percent fat, and twenty percent
protein. These numbers are shown in this pyramid. As you see,
we have been told to eat almost eleven servings a day of breads,
cereal, rice, and pasta. They are at the basis of the pyramid.
These products are refined carbohydrates. They are manmade carbohydrates.
The food industry has made them palatable for us and they make
a good profit doing it. On the next levels are the fruits and
vegetables, meat and fish. Fats, oils and sweets get regulated
to the top, because they're the enemy.
Was this diet ever tested in the human population prior to being
recommended by the US government? Surprisingly, the answer is
no. This diet came out in the late sixties in response to the
rising epidemic of heart disease. The American Heart Association
decided that since fat is a key component for one of the risk
factors for heart disease, then Americans should start eating
less saturated fat. The problem is that there are more types of
fat than just saturated fat. The government assumed we were not
smart enough to just cut out saturated fats, so it urged us to
cut out all fat. Fat was labeled as the enemy.
Fat is a source of calories. When you cut out fat, you have to
replace those calories with something else. The replacement was
carbohydrates, because carbohydrates often don't have any fat.
The vacuum formed by reducing all the fat in our diets was taken
up by carbohydrates. By the early seventies, we were being inundated
with information. Eat high complex carbohydrates, eat all the
pasta you want, there's no fat in it. Your diet is healthy as
long as you don't add any fat to your meal. Well, we listened,
and now, twenty-five years after this diet came out, we are suffering
the consequences. When this diet was created in the late sixties,
twenty-five percent of the adult population was obese. We have
now hit the fifty percent mark.
Dietary Fat Does Not Make You Fat!
The solution to this apparent riddle might surprise you, but the
explanation is simple. Eating fat in the proper amounts does not
make you fat.
Carbohydrates: The Real Culprit
If you wanted to find out the best way to make people fat, who
would you consult? One industry has spent millions and millions
of dollars studying this question, and that's the cattle and hog
industry. Why? Because for them, learning the quickest way to
fatten an animal leads to the highest profits.
So how do they do it? Do they feed their livestock diets high
in fat? Do they put out tubs of butter and ice cream to get their
animals nice and plump? No! The cattle industry knows that the
quickest way to fatten cows and hogs is to restrict their activity,
not let them roam on the range (sort of like our couch potatoes),
and feed them lots and lots of low fat, complex carbohydrates,
in the form of grain.
Our own systems are not that much different than the ones for
cows and hogs. Just as the best way to fatten cattle is to feed
them excessive amounts of low-fat grain, so too the best way to
fatten yourself up is to eat lots of low-fat processed carbohydrates.
Your genetic biochemical response to these carbohydrates is what
makes you fat.
Eating carbohydrates stimulates insulin secretion. Since your
body has a limited capacity to store carbohydrates, doesn't know
when it's next meal might be, and has an unlimited ability to
store food as fat, insulin does just that. Insulin turns the
excess carbohydrates into fat! Dietary fat, on the other hand,
does not stimulate insulin secretion.
By eating the proper ratio of low-density carbohydrates, dietary
fat, and protein, you can control your insulin production. Maintaining
your insulin level within a therapeutic zone, makes it possible
for you to burn excess body fat (and keep it off permanently)
and enjoy increased energy, improved mental focus, and increased
vitality.
Whether what you just ate will be used for immediate energy
or stored as body fat depends on whether you are in the Zone.
The more closely you follow the Zone diet, the less excess body
fat you will have. Permanent fat loss is possible once you know
the facts. You can lose weight and keep it off simply...safely...easily...
and permanently.
Making Zone meals is simple and easy.
The Eyeball Method
According to the Zone Diet the ideal ratio of carbohydrates,
proteins, and fats is 40-30-30 respectively. Ideally, a Zone-favorable
meal or snack will have this macronutrient ratio every time you
eat. It is not necessary, however, to do math at every meal. By
using the eyeball method, it is very easy to approximate the right
serving size of each macronutrient (carbohydrate, protein, fat)
by using a very accessible tool, your hand.
Each Zone meal begins with protein. The question, however, is:
"How much protein do I need in each meal?" Luckily,
your hand is a good guideline. The size of your hand is relative
to the size of your body and, therefore, your protein needs. Your
protein portion should be equal to the size and thickness of your
palm.
Protein
During your first few weeks in the Zone, use your hand. Just gauge
the size of a chicken breast or a piece of fish by the size and
thickness of your palm. It's that easy!
Once you determine the amount of protein that you should have
at breakfast, lunch, and dinner, you need to determine how much
carbohydrate goes along with it. The carbohydrates are determined
by the size of your fist.
Carbohydrate
We classify carbohydrates as either favorable, or unfavorable.
If you choose favorable carbohydrates, you get two big fists worth
of it. Two big, loose fists. If you choose an unfavorable carbohydrate
like pasta, you get only one tight fist worth.
Let's put it together… if you're going to have a chicken
stir fry with pasta, the amount of chicken will be the size of
the palm of your hand, and the amount of pasta will be the size
of one tight fist. If you're going to have chicken stir fry with
broccoli (which is a favorable carbohydrate) you can have two
fists worth.
How do you know what's a favorable or unfavorable carbohydrate?
Highly refined foods like pasta, white breads and bagels are unfavorable,
but what about other foods?
The food items are placed into categories
identifying them as favorable, moderately favorable or unfavorable.
As an example, let's say you want to have corn one night. When
you look corn up on the lists, you'll find it listed under the
unfavorable carbohydrates. Therefore, if you coose to have chicken
and corn, you should have about a cup (or a fist) worth of corn.
It's that simple.
Protein should be the size of the palm of your hand, carbohydrates
should be the size of your fist.
Dietary Fat
The last macronutrient is dietary fat. Fat is easy. Just add a
few nuts, some olive oil,
macadamia nut oil or a couple olives to balance out your
meal. If your protein source is high in fat, don't add any extra
dietary fat.
Eat Five Times a Day
The five fingers of your hand should remind you to eat at least
five times a day; three meals and two snacks. Try to eat your
first meal or snack within an hour of waking and your last meal
or snack an hour before going to sleep at night. Your hand also
reminds you to never let more than five hours pass between a meal
or snack.
This method should get you on the road to the Zone and you will
likely begin to see significant benefits from following the Eyeball
method. If you're the type who needs more precision or if you
want to get the most Zone benefit out of the food you eat, you
should try the block method.
Block Method
Zone Food Blocks were created because it's nearly impossible
to keep track of every gram of carbohydrate, protein, and fat
that you eat. Remember, the key to reaching the Zone is in the
balance of carbohydrate to protein. The balance of carbohydrate
to protein is important, because carbohydrates stimulate insulin,
and protein stimulates glucagon. Our goal is a balance between
these two hormones. Using Zone Food Blocks makes this calculation
easy.
Each Zone block contains one mini-block of each type of macronutrient
- protein, fat, and carbohydrate. All blocks are calculated using
grams. We've done all the calculations for you in the Food Mini-Block
Guide that is available on our website, just click here. The Food
Mini-Block Guide converts these grams into measurements that are
more familiar.
In the ZonePerfect Nutrition Program, seven grams equals one
mini-block of low fat protein. An example of one mini-block of
protein is one ounce of chicken breast.
One mini-block of carbohydrates in the ZonePerfect Program equals
nine grams. Examples of one mini-block of carbohydrate are either
one cup of strawberries, or three cups of steamed broccoli, or
1/4 cup of pasta. These different amounts means that, in order
to get the same amount of sugar contained in a quarter cup of
pasta, you would actually have to eat three cups of steamed broccoli!
In between those two extremes are a cup of strawberries.
One mini-block of fat equals three grams. When you are eating
a lowfat protein source, such as chicken or fish, there is some
hidden fat there, about 1.5 grams per ounce. For this reason,
you will often see a fat mini-block counted as 1.5 grams. Our
mini block guide lists a fat block as 1.5 grams while our food
block database lists a fat block as 3 grams. One half of the fat
block is found in the lowfat protein source and you have to add
the other half. If you are eating a high fat protein source, you
do not have to add any additional fat. In the same way, if you
are eating a completely fat free protein source, such as protein
powder or fat free cottage cheese, you will have to add 3 grams
of fat per block. Just remember that since fat has no effect on
insulin, erring a little on one side or the other will not make
too much difference.
When you're constructing Zone meals and snacks, you want your
mini-blocks to be in a one to one to one ratio. In other words,
one mini-block of protein, plus one mini-block of carbohydrate,
plus one mini-block of fat, equals a one block snack. The key
point to remember here is that you're always matching up one to
one to one. If you are constructing a three block meal, you will
need three mini-blocks of protein, three mini-blocks of carbohydrates
and three mini-blocks of fat.
Now, you're probably asking, "How do I know how many blocks
I need?" The average woman usually needs eleven blocks per
day broken up into three, three block meals and two, one block
snacks. The average man will usually start at about 14 blocks
a day broken up into three, four block meals and two, one block
snacks. Of course, different factors will affect the amount of
protein your body needs, including the amount of muscle mass you
have and your normal amount of activity. To get a more accurate
block number, visit our online body fat calculator. Keep in mind
that 11 blocks is the minimum block requirement for an adult.
Don't try to "speed things along" by eating less than
this minimum amount.
Zone blocks can be moved around to fit your lifestyle. Most people
are used to eating 3 meals a day, so we recommend starting with
three main meals and two snacks. This schedule, however is just
one of many options. As long as you eat at least five times a
day, eat within an hour of waking and an hour of going to sleep
and never let five hours pass between meals, you can arrange your
blocks anyway you like
An Example of Making a ZonePerfect Meal
As we discussed in the last section, the average woman should
start with 11 blocks per day (that is also the minimum for an
adult). We recommend breaking those blocks up into 3 three block
meals and 2 one block snacks. Most men usually start with 14 blocks
per day or 3 four block meals and 2 one block snacks.
To construct a simple Zone meal, let's use an example from the
ZonePerfect food mini-block guide where the foods are listed in
the appropriate category. As an example, let's make a 3 block
meal.
1. All foods listed in the mini block guide show the serving
size of one mini block. Let's choose chicken. Chicken = 1oz per
block. You need 3 blocks, so you would need 3 ounces of chicken.
3 x 1 oz = 3 oz.
2. Do the same with carbohydrates. 1 cup of green beans is one
mini-block of carbohydrates. You would need to eat 3 cups of green
beans to have three mini-blocks of carbohydrates. If that seems
like too many green beans, you could have 1 cup of greens beans
(1 carb mini-block) and one apple (2 carb mini-blocks) to satisfy
your carbohydrate needs for that meal. You can also add a small
side salad as a sort of 'freebee'. The salad's ingredients have
virtually no carbs.
3. We use the same procedure with fat. Say you want an olive
oil and vinegar salad dressing for your side salad. One mini-block
of olive oil is 1/3 tsp. Therefore you can have 1 tsp. (three
fat mini-blocks) of olive oil and some vinegar (no carbs in vinegar)
to satisfy your fat needs.
There you have a ZonePerfect meal! Three ounces of grilled chicken,
a cup of green beans with a side salad with oil and vinegar dressing,
and an apple for dessert. Drink water as your beverage and you
have just eaten in the Zone!
This diagram offers another possibility for a chicken dinner.
Once you get the hang of it, building Zone meals is easy. Just
keep making as many combinations as you want and you'll have an
endless supply of Zone meals. If you want to get more creative
with your cooking, try our online cookbook to get a look at hundreds
of recipes.
When you're cooking in the Zone, always try to use lowfat protein
sources such as chicken, fish or soy based food. It is best to
broil or grill your protein or stir fry some chicken or fish in
a small amount of olive oil or macadamia nut oil. It is a good idea to keep prepared
protein available since you will need to include some protein
with every meal or snack.
When adding fat to your meals, try to use monounsaturated fat.
The best sources of monounsaturated fats are olive oil,
Macadamia nut oil,
olives,
avocados, and nuts, especially Macadamia nuts and almonds.
Because of their low carbohydrate density, vegetables serve as
an excellent source of carbohydrates. It is best to use fresh
vegetables but frozen vegetables can save a lot of time and are
almost as good as fresh. Fresh fruits are another great carbohydrate
source.
Keep your intake of grains, starches and breads to a minimum
on the Zone. Their carbohydrate dense properties will cause a
rapid increase in your insulin levels. Try to stick to lower glycemic
carbohydrates and use the unfavorable carbs (or high glycemic
carbs) as a condiment or keep them to less than 25% of your total
carbohydrate allotment.
Key #2 Change in Dietary Fat Composition
We all tend to be fat phobic but, in fact, fat is an important
part of a healthy diet. Dietary fat serves two important purposes.
First, it significantly slows down your body's absorption of the
meal you just ate. Second, fat signals your brain when to stop
eating. All fat, of course, is not alike; the specific type of
fat you eat plays a critical role in your overall health. To get
and stay in the Zone, you need to eat the right kinds of dietary
fats. The best kind of fat is monounsaturated, which is the kind
of fat found in olive oil and macadamia nut oil.
The key is to eat fewer unfavorable
fats, and to switch to favorable ones.
Key #3 Omega-3 Fish Oils
With the Zone Nutritional Program, we set the stage, by modifying
your diet, for producing better eicosanoids. We also have to supply
the building blocks so that your body can actually make them.
Most Americans have problems with the production of eicosanoids,
due to several factors. The first factor is diet, which we just
went through. The second factor is age, and the third is illness.
Today's modern diets lack sufficient amounts of
omega 3 fish oils.
There was a time when moms and grandmothers used to force cod
liver oil down their kid's throats? You sometimes see it in old
movies. Most kids thought it was a punishment. But in reality,
cod liver oil was a very, very rich source of omega 3 fish oils.
Scientific interest in marine oils increased greatly with the
discovery that certain population groups that consume large amounts
of cold water fish experience considerably lower mortality rates
from cardiac and circulatory diseases than the general population.
Dietary Omega-3 fatty acids are generally recognized as the source
of this protection from cardiovascular illness. A large body of
published research now exists which specifically links the benefits
of daily supplementation of Omega-3 fish oils to improved health.
Current research strongly suggests overall health benefits including
lower blood pressure, reduced asthma attacks, decreased joint
inflammation (especially inflammation associated with arthritis),
reduced effects from osteoporosis, reduced risk of coronary atherosclerosis
and prevention of excessive clotting of the blood.
Omega-3 has also been shown to be critical for proper fetal and
neo-natal brain development. Interestingly, breast milk is rich
in Omega-3 oils and is a perfect Zone meal! Perhaps Mother Nature
is trying to tell us something.
Key #4 Exercise
You knew it was coming…the dreaded "E" word. Exercise
is the fourth element of the ZonePerfect Nutrition Program. But
don't worry, we won't ask you to join a gym or buy a treadmill.
Any exercise, even a simple brisk walk, will do. Exercise lowers
insulin levels. It usually takes about 30 minutes of continuous
exercise to maximize the insulin lowering benefits. To guarantee
utilization of stored body fat (in addition to carbohydrates)
as a fuel source, you should be in the Zone. A Zone meal or snack
before and after your workout will accomplish this. A ZonePerfect
bar is designed to help trigger the burning of body fat during
exercise. A Zone meal or snack about one hour after exercise helps
maintain this desirable low level of insulin.
All exercise burns calories. However, the efficiency and source
of the calories being used varies dramatically based on diet.
ZonePerfect Products, the right eating habits, and exercise all
help trigger the release of stored body fat (by dramatically lowering
insulin levels) which provides your muscles with an additional
energy source. This release of body fat is why endurance athletes
perform better and the rest of us lose body fat (not just water
weight) when following the Zone Diet.
When you Exercise:
*Eat 1/2 of a ZonePerfect Bar or some other one block Zone snack
with a glass of water 30 minutes prior to exercising.
*Hydrate with water before and during exercise. Do not drink fruit
juice or sport drinks which contain a lot of carbohydrates.
*If your training or exercise lasts longer than two hours eat
another 1/2 of a ZonePerfect bar at the two-hour mark.
*Eat a Zone snack or small meal immediately after intense exercise
to aid your post-workout recovery. A ZonePerfect Bar or a ZonePerfect
Drink will provide just what you need.
Many of the life-prolonging benefits of exercise come from lowering
insulin levels. However, the lowering of insulin occurs only during
exercise and for a short period afterward. You might be able to
exercise one hour per day, but you can eat in the Zone and maintain
your insulin levels through diet 24 hours a day. Your diet will
always be the most important tool in keeping insulin levels in
the Zone.
You should do two basic types of exercise every day - aerobic
and anaerobic. Aerobic exercise lowers insulin while anaerobic
exercise, such as lifting weights, builds muscle mass and prevents
bone loss. You need both types. This doesn't mean you have to
join a gym or buy home exercise equipment. The only weight you
need is your own body's and the only necessary equipment is a
pair of walking shoes. Furthermore, the ZonePerfect exercise program
can accommodate any fitness level. You start at the intensity
level that is right for you. Don't try to overdo it in the beginning,
it has to be something you can live with. The key to exercise,
like ZonePerfect eating, is consistency.
ZonePerfect Exercise Suggestions
Following are a few suggestions for your exercise program. Be
sure to find the level of intensity that is right for you. Trying
to start exercising at a level that is too intense will likely
burn you out and may cause injury. It is more important that you
make exercise a part of your life by choosing activities that
you enjoy and doing them often.
If you are walking for 30 minutes (aerobic exercise) and doing
ten minutes of strength training (anaerobic exercise) every day,
you have the foundation of a good, comprehensive workout. As your
strength and endurance improve, you can progress to more difficult
workouts such as aerobics classes offered at health clubs, or
using additional weights such as bar bells. Whichever path you
chose, never stop doing your 40 minutes of basic exercise every
day.
Remember to exercise often, even if it is just a brisk walk or
involves taking the stairs instead of the elevator! The Zone diet
works at all levels of initial fitness and health.
Aerobic Exercise
Exercise doesn't need to be complicated. The easiest and safest
exercise is plain old walking. One simple technique is to walk
15 minutes in one direction, then turn around and walk back. This
routine is easy to incorporate into your daily schedule, either
from your home, or during your lunch break. Increase the intensity
of your program by walking for longer periods and by walking at
a pace that is slightly challenging without making you feel out
of breath. A good guideline to judge your intensity is to remember
that it should be easy to carry on a conversation with a walking
partner, but you should not be able to sing. Walk consistently,
keep up the pace, and enjoy yourself.
If you are just starting out and 30 minutes seems too long, then
begin with a shorter walk and build up from there. The most important
thing is to get started. As you progress into the Zone, you will
begin to enjoy a noticeable increase in energy and endurance.
Try to find someone to walk with. It will keep you motivated.
There will be days when you just don't feel like going for your
walk, but your partner will. If you can just break through the
first five minutes of inertia, you'll be glad that your partner
was there to motivate you.
The frequency of your exercise program is more important than
the initial intensity, so plan to walk every day. Remember, the
only way your body can lose excess fat is to lower insulin levels
and walking is a great way to do that.
Anaerobic Exercise:
Many people are embarrassed to go to a gym. Either they're overweight,
or out of shape, or embarrassed to be seen in those spandex outfits,
and all they see are brochures filled with pictures of well toned
people. The good news is that anaerobic exercise does not require
joining a health club or buying expensive exercise machines. All
the weight you need is your own body.
We recommend two methods of doing anaerobic weight resistant
exercise at home. These exercises are push-ups and knee-bends
(or squats). Don't worry if push-ups appear to be out of the range
of your initial fitness level. We don't expect you to jump down
on the floor and do push-ups right away. There is an easy, stepped
up way of getting your body to the point where it can perform
a full fledged push-up. Written descriptions of exercises can
sometimes be a bit confusing. If you're unsure of exactly how
to proceed, the following exercises are clearly demonstrated in
our video The ZonePerfect Program Made Simple and Easy, which
is available in our web store and also comes in the ZonePerfect
Quick Start Kit.
Push-Aways
Push-aways are "push-ups" that anyone can do, no matter
what your initial fitness level. All you really need is your own
body weight and a good solid wall. Stand a couple of feet away,
facing the wall. Bring your hands up, place them on the wall at
about shoulder height, and then lean into the wall. Keeping your
feet planted, relax your muscles so your head touches the wall,
and push back to the full upright position. Do this slowly ten
times, and then rest. Add a few more repititions each day until
you have worked your way up to three sets of ten. Once you're
able to do three sets of ten, using your body weight and a wall,
you've probably developed enough strength in your upper body to
graduate to a lower surface.
Counter push-ups
For this portion of the exercise, you'll need a sturdy table or
a sturdy counter top. The higher the counter top, the less weight
you'll have to push. You may want to start with a high surface,
and then graduate to a lower counter top or table. To do this
exercise, approach the table, put your hands on the table, about
shoulder width apart, lean into the table, and bring your feet
out behind you until the point where your back is perfectly straight.
Moving your feet out is very important, because you don't want
to injure your back doing this exercise. Gradually lower your
weight towards the table, then up again, to the starting position.
Do this ten times in a slow controlled manner, then stand up and
rest. When you can do three sets of ten of this exercise, you're
ready for the knee push-up, using your body weight and the floor.
Knee push-ups
Kneel with your chest touching the floor. Place your hands on
the floor, shoulder width apart. Push your upper body up from
the floor, keeping your knees on the floor. Lower yourself down
again and start over. This is a knee push-up. When you can do
three sets of 10 repetitions of knee push-ups, then you are ready
to progress to the "dreaded" push-up.
Push-ups
Start in a position similar to the knee push up, but extend your
legs out fully behind you and keep your back straight. All of
your weight should be resting on your hands and toes. Lower yourself
until you are about one inch from the ground and then raise yourself
back up. Congratulations, this is that push-up that you thought
you could never do! Keep working until you can do three sets of
10 to 15 repetitions.
Squats or Knee Bends
Squats are a great way to build lower body strength. Your grandfather
probably called them knee bends. A full knee bend may appear difficult
at first but, just like push-ups, you can build up to it. To begin,
start by using an arm chair for assistance for an "arm chair
squat". Sit down on the chair and then stand up again using
the arms of the chair for support if you need them. Continue until
you are able to do three sets of 10 to 15 repetitions.
When you reach this level of proficiency, start doing the same
exercise without using the chair arms for support until you can
complete three sets of 10 to 15 repetitions. Now you are ready
for a slightly more advanced exercise. Simply do the same exercise
with your arms crossed until you can do three sets of 10 to 15
repetitions with ease.
Squats are the same exercise without the chair. You simply sit
in a chair that isn't there. You must pretend the chair is still
there, however, because you should never let your knees bend more
than ninety degrees. Start doing these squats with your arms extended
until you can do three sets of 10 to 15. Then do the same exercise
with your arms crossed for three sets of 10 to 15 repetitions.
When you're just beginning your fitness program, do one set of
each exercise, rest one minute, and repeat until you can do both
exercises for three full sets. Do not progress to the next level
until you can handle the current level easily. Your total anaerobic
strength exercise period should take no more than ten minutes
a day.
Dining Out
With people's busy schedules today, cooking three meals at home
is not always feasible. Eating out is a reality. How can you stay
in the Zone while you are on the road? Easy. Remember to use the
eyeball method when ordering from a restaurant and keep the following
tips in mind.
- Do not go to the restaurant hungry. You will usually have to
wait before being seated and by the time your actual meal comes,
you will likely be famished. This will make it harder to resist
the bread that is often served. Plan to have a snack or a ZonePerfect
bar about an hour before you go to the restaurant.
- Don't eat the rolls. Why waste your carbohydrate allotment on
rolls? Save it for wine or dessert. If you feel you may be tempted,
ask that they be removed from the table.
- As you wait for your dinner, enjoy some water or a glass of
wine. You can ask for a side salad if you need something to eat
right away. The ingredients in most salads don't amount to enough
carbs to bother counting and are considered a freebie when eaten
with a meal. Make sure, however, that you count the fat blocks
in the salad dressing.
- Start your order by choosing your protein first. Opt for lowfat
protein sources such as chicken or seafood that is grilled or
broiled. Then build the rest of your meal around your protein
choice.
- Ask for the rice, pasta, or potato that comes with your meal
to be replaced with extra vegetables. Most restaurants will be
happy to accommodate you.
- The biggest problem with eating out is usually the serving size.
Look at the protein serving and be sure it is about the size and
thickness of your palm. Make sure that your carbohydrates are
the size of a tight fist if they're unfavorable or the size of
two loose fists if they are favorable. Most restaurants will serve
much more food than you need. Ask for an extra small plate with
your dinner and put the excess food on it before you start eating.
When you are through with your meal, the extra portion can be
taken home and served the next day for another meal.
- If you do choose to have some unfavorable carbohydrates, such
as a glass of wine, be sure to adjust the amount of carbs with
your meal. If you really want to have a dessert, don't have any
carbohydrates with your meal, except for that freebie side salad,
and indulge in a one third or half of that dessert. The most favorable
desserts are fresh fruit.
Here is a rough trade-off chart for "indulgences."
- One 4 oz. glass of wine = 1 Carbohydrate block
- One 12 oz. glass of "lite" beer = 2 Carbohydrate blocks
- One ounce of liquor = 1 Carbohydrate block
- Fresh Fruit for dessert = 1 Carbohydrate block
- The average dessert = 6 carbohydrate blocks*
*This may seem like a huge generalization, but typical desserts
are really high in carbohydrates. Just eat one third of a typical
dessert for a 2 Carbohydrate mini-block trade-off.
Fast Food Guide
Now you know what to do when you are in a restaurant, but what
about when you're on the road and you need to grab something quick?
McDonald's might look quick and easy, but how far out of the Zone
will you be if you pull up to the drive thru window? It's not
optimal, but in a pinch you can construct a Zone meal at fast
food restaurants using the eyeball method. Here are a few things
to keep in mind if you find yourself in need of a quick Zone meal
while on the road.
Let's look at some examples at McDonald's. One choice is to buy
two of the most inexpensive hamburgers, throw away one of the
buns and put both patties together with one bun surrounding them.
The burger is a little high in saturated fat, but it is a fairly
good balance of carbohydrates and protein to make a three block
meal. A better choice is the grilled chicken sandwich. The best
choice is to buy a grilled chicken sandwich, throw away the bun,
and put the chicken breast on a salad. With this choice you can
still have some fresh fruit for dessert and stay within your allotted
carbohydrate blocks.
Here are a few fast food choices that can be used when you need
a quick meal on the road.
Burger King
BK Broiler Chicken Sandwich with no mayonnaise (4 blocks)
Whopper Jr. hamburger (3 blocks)
Jack in the Box
Chicken Fajita pita (3 blocks)
McDonald's
McGrilled Chicken Sandwich (3 blocks)
Egg McMuffin (3 blocks)
Taco Bell
Soft Chicken Taco (2 blocks)
Wendy's
Grilled Chicken Sandwich (4 blocks)
Chili (3 blocks)
Plain hamburger (3 blocks)
Refer to the Fast Food Section of our Food Block Database to
get an idea of how other fast food entrees fit into the Zone.
Shopping in the Zone
Billions are spent each year to advertise products that may tempt
you out of the Zone. These potentially dangerous, highly processed
food products are readily available on your supermarket shelves.
Before you go shopping, be sure to heed the advise we've all heard
about shopping on a full stomach, but take that advice a step
further and be sure you have had a Zone meal or snack before shopping.
By making sure that your blood sugar is under control, you won't
be tempted by all those unfavorable carbohydrates ready to take
you out of the Zone.
The best way to shop is to try to stay around the perimeter of
the supermarket. The outside aisles are where you will find the
most Zone favorable foods in the fresh produce, dairy, deli, fish,
and meat departments. Shopping on the outer aisles of the supermarket
will also help you reduce your grocery bill (another great benefit
of the Zone).
The Zone is about control and not deprivation. Processed foods
are very convenient and many of them can be modified in your kitchen
to fit into a Zone meal. Your greatest ally is the nutrition label
on the package. It provides all the information you will need
to incorporate many prepared foods into a ZonePerfect meal.
When Zoning labels remember that a mini-block of carbohydrates
is 9 grams, protein is 7 grams, and fat is 3 grams. First, look
at the total number of carbohydrate grams. You can't use that
number directly, you have to make an adjustment. Because fiber
is not absorbed by the body, you must subtract the total fiber
grams from the total carbohydrate grams. Then divide this number
by 9 - this is the number of carb mini blocks in that food. Now
look at the total protein and divide by 7. Then divide the number
of fat grams by 3. You want to have equal blocks of each macronutrient
in a meal. If your food does not have equal blocks you will need
to add what is lacking or avoid the food if it is too far out
of the Zone. You may also want to check the package for lower
glycemic ingredients. Try to keep the pasta, potatoes and breading
to a minimum. Opt more for vegetables like broccoli, zucchini,
and spinach.
Let's work with this Black bean label as an example.
First, look at the serving size. Then look at the carbohydrates
(19 grams). Since fiber is not absorbed by the body, we must subtract
the total fiber (6 grams) from the total carbohydrates to arrive
at the total absorbable carbohydrates 19 - 6 = 13. Now you divide
this number by 9 to get approximately 1 1/2 blocks per 1/2 cup
serving. The fat is only .5 grams - not worth counting.
The protein content would normally be arrived at by simply dividing
the total protein by seven, giving you one mini-block of protein,
but not in this case. The fiber in these beans not only affects
the amount of carbohydrates that are absorbed, but also the amount
of protein. Much of the protein in vegetable sources is not able
to be absorbed by the body due to some binding with fiber. For
this reason we do not count the protein found in fruits and vegetables
(except soy) when figuring blocks.
Therefore, one cup of these beans is three mini-blocks of carbohydrates.
You would have to add three mini-blocks of protein and three mini-blocks
of fat to make a three block Zone meal with these beans.
Now let's look at this label for chicken soup as another example:
First look at the serving size. In this case, one serving is
1/2 cup. Now look at the total carbohydrates, this label reads
13 grams, but you also have to subtract the total fiber content
from the carbohydrates 13 (carbs) - 3 (fiber)= 10 grams of carbohydrates.
With 9 grams equaling a mini block, one half cup of this chicken
soup is approximately one mini-block of carbohydrates. Now look
at the protein content (3 grams). This is not significant enough
to count toward your protein blocks for this meal so you will
have to add protein to this soup to make a meal. Finally, look
at the total fat (3 grams) this is one mini block of fat. Therefore,
to make this soup into a 3 block Zone meal you will have to add
three mini blocks of protein to 1 1/2 cups of the soup. It will
not be necessary to add any fat.
Fine Tuning
Now that you know how to get started on the Zone diet, you may
have some additional questions about the way you should be feeling.
Depending on your health and wellness when you start the ZonePerfect
Nutrition Program, you can expect the following to occur:
- Increased energy
- Gradual loss of body fat
- Better mental acuity
- More restful sleep and a decrease in the amount needed
- Decreased muscle and joint pain
- Improvement in your cholesterol profile
- Decreased carbohydrate craving
You may start to experience many of these changes immediately
after adopting the ZonePerfect Nutrition Program. Others may take
a little longer. For example, some people find their carbohydrate
cravings are immediately gone, others may find it takes a few
days or a week for these cravings to be eliminated. There also
may be a brief transition period if you are coming off very different
eating patterns before entering the Zone. If you are still not
experiencing the above changes after a week or so, or if you are
not getting the Zone response for at least five hours after eating
a Zone meal, you may need to make some adjustments.
If you are hungry after a meal, a few things may be happening.
First, be sure you are eating the correct number of blocks on
a daily basis (the minimum is 11 blocks per day). Be sure you
are getting the proper amounts of fat with your meals, fat gives
you the feeling of being full. If you are below the ideal body
fat percentage, you will need to at least double the monounsaturated
fat blocks to keep from getting hungry.
Not everyone is genetically the same. Your personal Zone is based
on the protein-to-carbohydrate balance that generates the best
hormonal response for your body. You can measure your response
to a Zone meal by paying close attention to how you feel four
to five hours after eating. If you have good mental clarity and
no hunger, then the protein-to-carbohydrate balance in your last
meal was ideal for you. You should try to make every meal with
that same ratio so you can get the same hormonal response. For
the majority of people, the correct balance is two grams of protein
for every three grams of carbohydrate or a .75 ratio. The best
way to fine-tune is to start with this ratio and then experiment
slightly on either side to determine your limits by using hunger
and mental clarity as indicators.
If you are hungry too soon after your last meal, and notice your
mental focus has diminished, it may be because you consumed too
much carbohydrate relative to the amount of protein at your last
meal. Next time, make that same meal with one less block of carbohydrate,
but keep the protein the same. If you feel hungry before five
hours have passed but you still are mentally alert, your insulin
levels are likely dipping too low. You are getting enough blood
sugar, as your metal focus indicates, but your brain is telling
you to eat to increase insulin. If this is the case, try making
that same meal with one block of carbohydrates added to that meal.
Many people, when losing large amounts of weight, will often
come to a point where the fat loss stalls - this is also known
as a plateau. First of all, be sure you really are at a plateau.
What often happens on the Zone is that while people lose fat they
gain muscle mass and the numbers on the scale don't actually move.
You really should judge your success by how you feel. Use the
tape measure or see how your clothes fit to judge how much fat
loss is actually taking place. If you determine that you are actually
at a plateau, believe it or not, it could possibly be because
you're not eating enough food. Be sure you are at the correct
number of blocks for your LBM (lean body mass) and your activity
level.
For best possible results on the Zone, we recommend that you
use mainly favorable carbohydrate sources, balancing all meals
and snacks with the appropriate amounts of protein, carbohydrate
and fat. You may find it helpful to break your blocks up into
smaller, more frequent meals throughout the day. Use water as
your primary beverage and avoid anything that contains caffeine
or artificial sweeteners as both can cause a rapid insulin response
and interfere with the balance and benefits of the ZonePerfect
Nutritional Program.
If you have a long history of "dieting", your body
may be resistant to weight loss and may take some time to adjust
to the balance of the Zone. If you are experiencing good appetite
suppression, good mental focus, increased energy and improved
quality of sleep, then you are following the Zone correctly and
body fat loss will eventually occur.
Incorporate the ZonePerfect Product Line
We are exceptionally proud of the extensive research and development
that has gone into each of our ZonePerfect Nutrition products,
and strive on an on-going basis to further improve their characteristics.
We offer a complete product line of science-based products which
have been developed for convenience and great taste and which
have been specifically engineered to keep you in the Zone 24 hours
a day.
Here is a breakdown of our product line and some ideas on how
to incorporate them into the ZonePerfect Nutrition Program.
ZonePerfect Nutrition Bars
The ZonePerfect Nutrition bars are our most popular product. They
add convenience and great taste to the Zone. ZonePerfect Nutrition
bars can be used in a number of ways. Each bar is two complete
blocks, and can be used as a meal replacement with a glass of
milk (1%or 2% milk is almost ZonePerfect as is!). You can also
cut a bar in half for a one block snack, saving the other half
for later. You can also have a two block bar for breakfast and
then have an additional block for a late morning snack. The bars
can also be used as a workout tool. We recommend eating half a
bar thirty minutes before your workout and the other half thirty
minutes after you are done. It's a great idea to carry a bar with
you in case you find yourself stranded with no Zone meal in sight.
A bar will keep you in the Zone when the unexpected happens.
ZonePerfect Nutrition Meals
The ZonePerfect Meals have been specially formulated to deliver
the optimal balance of protein, carbohydrate, and fat (40/30/30)
which helps trigger the burning of stored body fat for approximately
four to five hours.
The meals can be used as part of the Zone Diet for those times
when you're on the go and it's difficult to make a Zone meal.
You can enjoy our delicious meals at home, at work, anywhere.
The ZonePerfect ready-to-eat meals are the ultimate in convenience.
They are easily prepared in the microwave or on the stovetop in
about two minutes. Each entrée is four blocks and there
are six different varieties. Our meals are prepared using a state-of-the-art
process which makes them shelf stable without having to use chemical
preservatives. They require no refrigeration or freezing and are
all natural!
ZonePerfect Nutrition Drinks
These great tasting drinks are three blocks each and can be used
as a meal replacement. They are properly balanced to put you in
the Zone and have added fiber to help control the rate of absorption.
Keep these drinks handy for those times when you get caught without
access to a Zone meal, or when you're on the run and don't have
time to cook!
ZonePerfect Protein Powder
Our protein powder is a perfect blend of soy and whey protein
that can be added to just about anything. ZonePerfect Protein
Powder is ready to use right out of the can and easily dissolves
into cereals, yogurt and shakes. It is an easy and convenient
way to fortify your food with the proper amount of protein to
make a Zone meal or snack. One scoop of ZonePerfect Protein Powder
provides 7 grams of high quality protein. Mix it into hot
steel-cut oatmeal
at breakfast time, add it to pudding for a snack, or stir it into
a beverage for a supplemental source of protein.
ZonePerfect Protein Powder is a natural source of protein and
contains no sugar. Simply add to any food or beverage as a supplemental
source of protein.
ZonePerfect Shake Mixes
Our shake mixes are a great way to make a quick and easy breakfast
or snack. When made as directed with 8 oz of water they make a
perfect 2 ½ block shake. Use 6 oz of 1% milk and 2 oz of
water for a richer 3 ½ block meal. ZonePerfect Shake Mixes
are the perfect solution for people who aren't used to eating
breakfast. As a treat for the kids, throw the ingredients in a
blender with ice and they'll think you gave them a frappe.
ZonePerfect Molecular Distilled Fish Oil
Omega 3 supplementation is an important part of the ZonePerfect
Nutrition Program. Over 5000 scientific papers have been published
dealing with and documenting the benefits of Omega-3 activated
fish oils. There are many Omega 3 supplements on the market, but
ZonePerfect Omega 3 Capsules stand above the rest. A common problem
with fish oils is rapid oxidation. The encapsulation process used
in ZonePerfect Omega-3 keeps these oils in a solution protected
from the environment. ZonePerfect Omega-3 fish oils are manufactured
from the purest refined fish oils, from which all traces of undesirable
fatty acids have been removed. Each and every production run is
carefully analyzed and inspected according to government standards.
In addition, these capsules have been molecularly distilled for
purity from the heavy metals and toxins often found in many other
brands. ZonePerfect Omega-3 Fish Oil is fortified with natural
Vitamin E.
The recommended dosage for the ZonePerfect Fish oil is 4 to 6
capsules a day. They can be taken at any time of the day, either
all at once or spread throughout your day, but they must be taken
with food.
For more information about the Zone, we recommend reading
Mastering The Zone
by Barry Sears, PhD.
The best single piece of advice I can give you is to start now.
Whether you need to lose weight, are trying to incorporate a healthier
diet into your life, want to slow the aging process, or are an
elite athlete looking for that extra edge, the Zone and the ZonePerfect
Nutrition Program can make a large difference in your life. Once
you learn the right way to use this "drug" called food,
you'll be ready to live a healthier, more energetic, happier life.
For a complete list of ZonePerfect products, click
here.
Carbohydrate
|
Most Favorable
|
| Alfalfa sprouts |
11 cups |
| Apple |
1/2 |
| Applesauce (unsweetened) |
1/3 cup |
| Apricots |
3 |
| Artichoke |
1 med |
| Artichoke hearts |
1 1/2 cups |
| Asparagus (12 spears) |
1 cup |
| Bamboo Shoots, cut |
4 cups |
| Barley, dry |
1/2 Tbsp |
| Bean Sprouts |
3 cups |
| Beans, black |
1/4 cup |
| Beans, green or wax |
1 cup |
| Blackberries |
3/4 cup |
| Blueberries |
1/2 cup |
| Bok Choy |
3 cups |
| Boysenberries |
1/2 cup |
| Broccoli |
4 cups |
| Broccoli |
3 cups |
| Brussel Sprouts |
1 1/2 cups |
| Butternut Squash |
3/4 cup |
| Cabbage shredded |
3 cups |
| Cabbage, shredded |
4 cups |
| Cauliflower |
3 1/2 cups |
| Cauliflower, pieces |
3 1/2 cups |
| Celery, sliced |
2 1/2 cups |
| Cherries |
8 or 3/4 cup |
| Chickpeas |
1/4 cup |
| Collard greens, chopped |
2 cups |
| Cucumber |
1.5 |
| Cucumber, sliced |
4 cups |
| Eggplant |
1 1/2 cups |
| Endive, chopped |
10 cups |
| Escarole, chopped |
10 cups |
| Fruit Cocktail |
1/3 cup |
| Grapefruit |
1/2 |
| Grapes |
1/2 cup |
| Green or red peppers |
2.5 |
| Green pepper, chopped |
2 cups |
| Honeydew melon, cubed |
2/3 cup |
| Hummus |
1/4 cup |
| Kale |
1 1/2 cups |
| Kidney Beans |
1/4 cup |
| Kiwi |
1 |
| Leeks |
1 cup |
| Lemon |
1 |
| Lentils |
1/4 cup |
| Lettuce, iceberg (6" diameter) |
2 heads |
| Lettuce, romaine chopped |
10 cups |
| Lime |
1 |
| Mushrooms, boiled |
2 cups |
| Mushrooms, chopped |
4 cups |
| Nectarine, medium |
1/2 |
| Okra, sliced |
1 cup |
| Onion, chopped |
1 1/2 cup |
| Onions, chopped & boiled |
1/2 cup |
| Orange |
1/2 |
| Orange, manadarin, canned |
1/4 cup |
| Peach |
1 |
| Peach, canned |
1/2 cup |
| Pear |
1/2 |
| Pineapple, cubed |
1/2 cup |
| Plum |
1 |
| Radishes, sliced |
2 1/2 cups |
| Raspberries |
1 cup |
| Salsa |
1/2 cup |
| Sauerkraut |
1 cup |
| Slow cooking oatmeal, cooked ** |
1/3 cup |
| Slow cooking oatmeal, dry ** |
1/2 oz |
| Snow peas |
1 1/2 cups |
| Spinach chopped |
3 1/2 cups |
| Spinach,chopped |
20 cups |
| Strawberries |
1 cup |
| Swiss chard, chopped |
2 cups |
| Tangerine |
1 |
| Tomato |
2 |
| Tossed Salad |
1 |
| Turnip Greens, chopped |
4 cups |
| Turnip mashed |
1 1/2 cups |
| Yellow squash |
2 cups |
| Zucchini, sliced |
2 cups |
Least Favorable
|
| Acorn squash |
1 med |
| Apple cider |
1/3 cup |
| Apple juice |
1/3 cup |
| Banana |
1/3 banana |
| Barbecue sauce |
2 tbsp. |
| Beer (lite) |
6 oz. |
| Beer (regular) |
4 oz |
| Beets, sliced |
1 cup |
| Butternut squash |
1 cup |
| Cake |
1/3 slice |
| Candy bar |
1/4 |
| Cantaloupe |
1/4 melon |
| Cantaloupe, cubed |
3/4 cup |
| Carrot |
1 cup |
| Carrot, shredded |
1 cup |
| Carrot, sliced |
1 cup |
| Cocktail sauce |
2 Tbsp. |
| Cookie (small) |
1 |
| Corn |
1/4 cup |
| Cracker (graham) |
1 1/2 |
| Cranberry juice |
1/4 cup |
| Distlled Spirits |
1 oz |
| Fruit punch |
1/4 cup |
| Grape juice |
1/4 cup |
| Grapefruit juice |
1/3 cup |
| Honey |
1/2 Tbsp |
| Ice cream, regular * |
1/4 cup |
| Jam or Jelly |
2 tsp |
| Ketchup |
2 Tbsp. |
| Lemonade |
1/3 cup |
| Lima beans |
1/4 cup |
| Melba toast |
1/2 oz |
| Millet |
1/2 oz |
| Molasses, light |
2 Tbsp |
| Muffin, blueberry |
1/4 |
| Noodles, egg (cooked) |
1/4 cup |
| Orange juice |
1/3 cup |
| Pancakes (4") |
1 |
| Parsnips |
1/4 cup |
| Pasta, cooked |
1/4 cup |
| Peas |
1/2 cup |
| Pineapple juice |
1/4 cup |
| Pinto Beans |
1/4 cup |
| Pita Bread Pocket |
1/4 |
| Pita bread, mini pocket |
1/2 |
| Plum sauce |
1 1/2 Tbsp |
| Popcorn, popped |
2 cups |
| Potato chips * |
1/2 oz |
| Potato, baked |
1/3 cup |
| Potato, boiled |
1/3 cup |
| Potato, mashed |
1/5 cup |
| Pretzels |
1/2 oz |
| Refried beans |
1/4 cup |
| Relish, pickle |
2 tsp |
| Rice cake |
1 |
| Rice, brown/white cooked |
1/5 cup |
| Roll, bulkie |
1/4 |
| Roll, hamburger |
1/2 |
| Roll, small dinner |
1/2 |
| Sugar, brown |
2 tsp |
| Sugar, confectionery |
1 Tbsp |
| Sugar, granulated |
2 tsp |
| Sweet potato, baked |
1/3 |
| Sweet potato, mashed |
1/5 cup |
| Syrup, pancake or maple |
2 tsp |
| Taco shell |
1 |
| Teriyaki sauce |
1 Tbsp |
| Tomato juice |
1 cup |
| Tortilla chips |
1/2 oz |
| Tortilla, corn (6") |
1 |
| Tortilla, flour (8") |
1/2 |
| V-8 Juice |
3/4 cup |
| Waffle |
1/2 |
| Watermelon, cubed |
3/4 cup |
| Wine |
4 oz |
|
Protein
|
Most Favorable
|
| Bass, fresh water |
1 oz |
| Bass, sea |
1 1/2 oz |
| Beef (range fed/game) |
1oz |
| Bluefish |
1 1/2 oz |
| Calamari |
1 1/2 oz |
| Catfish |
2 oz |
| Chicken Breast, deli-style |
1 1/2oz |
| Chicken Breast, skinless |
1oz |
| Clams |
1 1/2 oz |
| Cod |
1 1/2 oz |
| Cottage cheese |
1/4 cup |
| Crabmeat |
1 1/2 oz |
| Egg Whites |
2 |
| Haddock |
1 1/2 oz |
| Halibut |
1 1/2 oz |
| Lobster |
1 1/2 oz |
| Mackerel |
1 1/2 oz |
| Protein Powder* |
1/3 oz |
| Salmon |
1 1/2 oz |
| Sardines |
1 oz |
| Scallops |
1 1/2 oz |
| Shrimp |
2 oz |
| Snapper |
1 1/2 oz |
| Soy burgers* |
1/2 patty |
| Soy hot-dog* |
1 link |
| Soy sausage links* |
2 links |
| Soy sausage* |
1 patty |
| Swordfish |
1 1/2 oz |
| Tofu, firm + extra firm* |
3 oz |
| Trout |
1 oz |
| Tuna Steak |
1 oz |
| Tuna, canned in water |
1 oz |
| Turkey Breast, skinless |
1 oz |
| Turkey, ground |
1 1/2 oz |
Moderately Favorable
|
| Beef, ground (<10% fat) |
1 1/2 oz |
| Beef, lean cuts |
1oz |
| Canadian bacon, lean |
1 oz |
| Cheese, reduced fat |
1 oz |
| Chicken, skinless dark meat |
1 oz |
| Corned beef, lean |
1 oz |
| Duck |
1 1/2 oz |
| Ham, deli-style |
1 1/2 oz |
| Ham, lean |
1oz |
| Lamb, lean |
1 oz |
| Mozzarella cheese, skim |
1 oz |
| Pork chop |
1 oz |
| Pork, lean |
1 oz |
| Ricotta cheese, skim |
2 oz |
| Turkey bacon |
3 1/2 oz |
| Turkey, skinless dark meat |
1 oz |
| Veal |
1 oz |
| Whole egg |
1 |
Least Favorable
|
| Bacon, pork |
3 1/2 slices |
| Beef, fatty cuts |
1 oz |
| Beef, ground (10-15% fat) |
1 1/2 oz |
| Hard Cheese |
1 oz |
| Hot dog (pork, beef, turkey or chicken)* |
1 link |
| Kielbasa* |
2 oz |
| Liver, beef or chicken |
1 oz |
| Pepperoni |
1 oz |
| Salami |
1 oz |
| Sausage, link or patty* |
1 oz |
|
Fat
|
Most Favorable
|
| Almond Butter |
1/3 tsp |
| Almonds, slivered |
1 1/2 tsp |
| Almonds, whole |
3 |
| Avocado |
1 tbsp |
| Canola Oil |
1/3 tsp |
| Guacamole |
1 tbsp |
| Macadamia Nuts |
1 nut |
| Olive oil |
1/3 tsp |
| Olive oil/Vinegar dressing (1 part/2 parts) |
1 Tbsp |
| Olives |
3 |
| Peanut butter, natural |
1/2 tsp |
| Peanut Oil |
1/3 tsp |
| Peanuts |
6 |
| Tahini |
1/2 tsp |
Moderately Favorable
|
| Mayonnaise, light |
1 tsp |
| Mayonnaise, regular |
1/3 tsp |
| Sesame oil |
1/2 tsp |
| Soybean oil |
1/3 tsp |
| Walnuts, shelled & chopped |
1 tsp |
Least Favorable
|
| Bacon bits (imitation) |
1/3 tsp |
| Butter |
1 tsp |
| Cream (half & half) |
1/2 tsp |
| Cream cheese |
1/3 tsp |
| Cream cheese, light |
1 tsp |
| Lard |
1/3 tsp |
| Sour cream |
1/2 tsp |
| Sour cream, light |
1 tbsp |
| Vegetable shortening |
1/3 tsp |
|
|
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