My life in the Zone

Baked Chicken

2009-07-18T12:44:00.000-07:00

Yum! So this was my first attempt at cooking a whole chicken...I think I did well and it was very easy...though next time I think I will just use bonless/skinless chicken breast cause I ended up not eating the dark meat and peeling off the skin...but it looked
cool:)

Ingredients:
Whole chicken or 4-5 chicken breasts
1 Tbs Kosher salt
1 Tbs black pepper
2 Tbs olive oil
2 lemons
1 can chicken broth
1/2 cup feta cheese
some parsley to make it pretty
First, clean out your chicken (make sure there isn't a bag of organs left inside), then rub the chicken inside and out with a mixture of salt, pepper and olive oil. next place the chicken chest side up in a baking dish and pour the chicken broth over it. Cut up your lemons in half and squeeze one whole lemon over the chicken. sprinkle the chicken with feta (inside and out), add the left over lemon to the inside of the chicken put in a preheated at 400 F oven and bake for 4-60 min.

Tips: I baked the chicken the wrong side up in these pictures and had to bake it longer once I cut into it and saw it was not done. I used a bakers rack to put inside my pan to set the chicken up on. You can also used cut up onions to make a rack for the chicken.

Sphaghetti Squash

2009-05-24T06:50:00.000-07:00

Yum!
So because I don't eat gluten and to save the carbs I learned how to make Spaghetti using spaghetti Squash! Very simple and good for you and very yummy!
Here is what you do:
Poke the squash like you would a potato, then place it in a baking dish filled 1/3 with water. Place in a 400 degree oven for about 20-25 min. This makes it so much easier to cut.
When it is done, cut the top off and bottom, this makes for easier cutting, then cut down the middle. Next, scrape out the seeds and finer fibers. Finally take a fork and scrape the inside. You will get noodle like fibers that resemble angel hair pasta. Joe and I like to add a little garlic and Extra Virgin Olive oil and then top with whatever you heart desires. This week I used 3 oz lean ground beef, 1 cup tomato sauce and some freshly grated Parmesan cheese.

(about 2 cups spaghetti squash = 1 block carbs)

Faux Pancakes or Vanilla Omelet

2009-05-15T08:38:00.001-07:00

Ok...so I was flipping through the book, Naturally Thin, at the bookstore the other day and I saw a recipe for pancakes...yum! I have not had pancakes in a long time, well since that time my husby was trying to be all sweet right when I started to follow zone eating principles. Anyway, after reading the recipe I was salivating just thinking of that yummy syrup and so today I made the Faux Pancake:)
It is simple...too simple...
1/2 cup egg substitute or 2 eggs
1 tbs vanilla
That is it! Cook it like you would an omelet, but turn it like a pancake.
I then added 2 turkey sausage links, 9 almonds, a cup of fresh cut strawberries, and 2 tbs low sugar syrup!
Now because of the syrup and sugar this is not "the perfect" meal...but it is a 3 block zone balanced treat!

side note: some people like more or less vanilla- try it out and see what you like best! But please share if you do I love to make things even better!

Revamp

2009-04-19T07:47:00.000-07:00

OK- I have no brain left, as I am working hard towards graduation and can not for the life of me remember what I ate 3 days ago. I do know its been all zone friendly, with no cheating, which is awesome! I also think that I am now "in habit" And I keep eating the same things over and over. I think I am going to "revamp" my blog and start sharing my story and recipes.
As of today I have really improved my performance at crossfit, I'm not a great runner, but I am gonna get there, I have successfully done a some unassisted pull ups and am always hitting PR's when it comes to lifting...It feels good.
I have also lost some weight...I never weighed myself at the beginning, but I think its around 15lbs, I still want to loose some more, but it will come and it comes with being disciplined, not cheating so much, and working hard.
I have also shrunk about 12 inches in my waist, hips and thighs and can see more muscle definition and I am also down from a size 12 to a size 8!
The best is I just feel better, I have so much more energy, endurance, people are complementing my skin and hair "glow", its just been awesome.
So thanks for being my accountability, and I am looking froward to making this more of a recipe/continued success blog!

Day #86

2009-04-16T07:20:00.000-07:00

Breakfast
3/4 cup low fat cottage cheese
3 pineapple slices
9 almonds

Lunch:
chicken Salad
3 oz chicken
9 grams sunflower seeds
2 cups mixed greens
1/4 cup broccoli
4 cheery tomatoes
Balsamic Vinaigrette

Dinner:
I actually had the same thing I did for lunch :)

Snack:
1/2 cup grapes
1 oz low fat cheese
3 almonds

Day #85

2009-04-16T07:14:00.000-07:00

Breakfast:
Strawberry Smoothie
1 cup low fat yogurt
1 cup strawberries
9 almonds
3 strips turkey bacon

Lunch:
3 block paleo kit

Snack:
2 oz low fat cheese
1 apple
6 almonds

Dinner:
Hard Boiled Egg salad
3 hard boiled eggs mixed with 3 tbs miriacle whip and 2 tbs mustard, splash paprika, 1 tbs balsamic vinegar
1 cup sweet potato

Day #84

2009-04-13T15:46:00.000-07:00

Breakfast:
2 eggs over easy
3 strips turkey bacon
1 apple
9 almonds

Lunch:
3 block paleo kit

Dinner:
12 spears asparagus in olive oil (about 2 tbs(
4 oz ground turkey
1 1/2 cup tomato sauce
1/2 cup egg plant
7 cashews

Snack
1/4 cup sweet potatoes
1 1/2 tbs pecans
2 oz cheese

Easter

2009-04-12T19:20:00.000-07:00

So this morning I made sure I ate a good zone breakfast as I knew we would be enjoying a plentiful lunch. I managed to have all gluten free foods, mostly turkey, sweat potatoes and fresh fruit. The desert table was out for me as it was all cookies, cakes and brownies. I still ate too much and feel nasty, but it is hard to stay away from the food that is supposed to be avoided when everyone is enjoying it and telling you how good it is. This is the first easter when I have not eaten peeps or Jelly beans or those whopper easter eggs. I only realized this today as all the kids were running around on sugar highs...didn't really miss it which is a good thing!

Day #83

2009-04-12T19:11:00.000-07:00

Breakfast:
1/2 cup egg substitute
1 oz mozzarella cheese
1 orange
1/2 cup grapes
9 almonds

Lunch:
Thai Chicken Salad
Mixed greens, 3 oz chicken, carrots, peanut sauce

Dinner:
Cheat- Iguana
Fish Tacos, grilled veggies, corn chips with salsa
Cheese Cake

Okay- So I am back posting and realizing that I am not doing well here and maybe eating better would help me not feel so tired and stressed during these last few weeks

Day #82

2009-04-12T19:04:00.000-07:00

Breakfast:
1/2 cup cottage cheese
2 pineapple slices
5 cashews

Lunch:
Sonic Santa Fe Chicken Salad sans onion ring
3 oz chicken, mixed greens, black beans, corn and tomatoes

Dinner:
4 oz brisket
1 cup sweet potatoes
4 fried okra

Shared some Banana pudding with Joe
I really need to stop eating stuff that is on the unfavorable list.

Day #81

2009-04-12T18:55:00.000-07:00

Breakfast:
1/2 cup egg substitute
1 oz low fat mozzarella cheese
9 almonds
1/2 cup grapes
1 apple

Lunch:
3 block Paleo Kit

Dinner: Cheat
Pei Wei
Ginger chicken and snow peas- you can ask them to "velvet" cook it, which is where they stir fry it in low fat vegetable oil instead of fry it.- but then I did something stupid and I ate some of the brown rice- I felt awful.

This school stuff is messing up my blocks and I keep making dumb food choices...

Day #80

2009-04-09T20:16:00.000-07:00

Breakfast
3/4 cup cottage cheese
3 pineapple rings
7 cashews

Lunch:
3 oz chicken breast
1 cup of cherry tomatoes/cucumber mixed with ranch dressing
1 cup cauliflower

Snack:
1 oz cheddar cheese
3 almonds
2 squares dark chocolate

Dinner:
mcnellies!!
4 oz hamburger no buns
2 cups sweet potato fries yum

Day #79

2009-04-09T20:11:00.000-07:00

Breakfast:
1/2 cup cottage cheese
3 pineapple rings
3 strips turkey bacon
7 cashews

Lunch:
Chili :)
3 oz ground beef
about: 1/4 cup zucchini, 1/2 cup tomato, 1/2 cup tomato sauce
1 orange
3 tbs avocado

Snack:
2 block paleo kit

Dinner:
1 cup egg plant
3 oz ground turkey
1 cup spaghetti sauce
12 asparagus spares
2 tbs Parmesan cheese
9 almonds

Day #78

2009-04-06T17:38:00.000-07:00

Breakfast:
Smoothie
1 cup low fat yogurt
1/2 cup strawberries
1 ring of pineapple (about 1/3 cup chopped up)
Blend all together-yummy!
3 strips turkey bacon
7 cashews

Lunch:
3 block paleo kit

Snack:
1/4 cup natural apple sauce
1 oz low fat cheddar cheese
3 almonds

Dinner:
3 oz steak
2 cups mixed greens, 1/2 cup tomatoes
1 cup broccoli
2 tsp raspberry vinigrette
5 cashews

Snack:
1 oz cheese
1 apple
3 almonds

Where'd she go?

2009-04-05T09:30:00.000-07:00

So I have fallen behind on my blog, not really off the bandwagon. I actually have been eating out more, but eating less blocks then I should, and drinking lots of coffee...I'm about to graduate school so I am getting stressed and busy. Anyways-just wanted to check in.
I even went to a retreat this weekend where there were lots of cookies and cakes and crackers and I resisted them all. I can't believe I did it! I ate the fruit and I brought paleo kits to eat for my lunch and ate eggs and bacon for breakfast and brought gluten free cookies that I made just in case and didn't even finish them. Anyway...stay encouraged, and I will be back on this Monday. I really did notice that my eating does effect my emotions and my energy. I ate a lot of tacos this week and I think that I need to not do that and go for the chicken or beef patty instead. Do you guys have any suggestions for where you grab a quick meal?

Day #77

2009-03-31T20:03:00.001-07:00

Breakfast
Scrambled eggs
1/2 cup egg substitute
3 strips turkey bacon
2 pineapple rings
2 strawberries
9 almonds

Lunch:
1 cup spaghetti squash
3 oz turkey meat
1 oz parm cheese
1 cup diced tomatoes
(forgot the fat)

Dinner:
Skinny Chic and mixed green Salad from Saturn grill

Snack:
5 cashwes
1 apple
2 oz cheese

Day #76

2009-03-31T20:00:00.000-07:00

Monday:
Breakfast
Egg omlete
1/2 cup egg substitute
1 oz low fat cheese
3 pineapple slices
7 cashews

Lunch:
2 oz low fat cheese
7 cashews
2 tbs crasins
3 strips turkey bacon

Dinner:
3 oz chicken
3 cups mixed greens
1/2 cup tomato
4 oz yummy merlot

Day #75

2009-03-31T19:53:00.000-07:00

Saturday
Breakfast:
1 oz cheese
3 almonds
1/2 cup grapes

Lunch:
Three corn tortillas
4 oz beef taco meat
1 oz cheese
1 cup lettuce
1/2 cup diced tomatoes

Dinner:
Homemade Chili from by Joe! yum
about 4 oz lean ground beef
1/2 cup diced tomatoes
1 oz low fat cheddar cheese
Chili seasoning
1/4 cup zucchini
8 corn chips

Day #74

2009-03-30T07:23:00.000-07:00

I think I am getting kindda lazy about posting, but I'm doing pretty good about eating...so that is good:)
I am running late so here is a quick recap from Friday:
Breakfast:
Breakfast:
1 cup low fat yogurt
3/4 cup blueberries
1 tbs slivered almonds
3 strips turkey bacon

Lunch:
Left over spaghetti dinner from this week plus apple and pine nuts 3 blocks

Dinner: Cheatish
Corn Tortilla Tacos x3 with cheese and guac and some yummy strawberry ice cream!

Day #73

2009-03-26T20:40:00.000-07:00

Breakfast:
1/2 cup egg substitute
1 oz cheese
1 orange
1/2 cup grapes
3 tbs avocado

Snack:
1 oz low fat cheese
4 cashews
1/2 apple

Hard day for me: had a migraine and slept till dinner so didn't get in all the blocks
Dinner:
2 cups spaghetti squash
4 oz ground turkey meat
1 1/2 cup spaghetti sauce (made from diced tomatoes, and dried thyme, oregano, basil and garlic seasoning- could have been better but I was really not feeling the cooking bug tonight)
2 tbs pine nuts
4 oz wine
1/3 cup yogurt

Day #72

2009-03-25T19:56:00.000-07:00

Wednesday
Breakfast:
1 cup low fat yogurt
3/4 cup blueberries
1 tbs slivered almonds
3 turkey sausage links

Snack: 1 orange, 2 slices bacon (I know weird- I was at the hospital all day and this was better than the option of buscits and sausage everyone else got)

Lunch:
3 oz roast beef
1 oz provolone cheese
2 cups green beans,carrot, red bell pepper mix
3/4 cup broccoli and tomato with ranch dressing

Dinner:
3 oz chicken breast
2 cups mixed green salad
3 tbs balsamic vinaigrette
7 gms fat sunflower seeds
1/4 cup ice cream

Day #71

2009-03-25T19:54:00.001-07:00

Tuesday
Breakfast:
1/2 cup cottage cheese
1/2 cup mandarin oranges
7 cashews

Lunch:
3 oz tuna with mustard and 3 tbs miracle whip
1 red bell pepper
1 apple

Snack:
1 oz cheese
1 tbs crasisns
3 almonds

Dinner:
3 oz cheese
2 corn tortillas
3 tbs guac
2 cups green beans

Day #70

2009-03-25T19:49:00.000-07:00

Monday:
1/2 cup egg substitute
1 oz cheese
1 grapefruit

Snack: 2 block Paleo Kit
Snack: 5 cashews, 1 oz cheese, 1/2 cup grapes

Dinner:
3 oz chicken
2 cups mixed greens
1 tomato
1/4 cup bell pepper
2 tbs balsamic vinaigrette
5 almonds

Snack: Lemon tart, 2 cashews

Day #69

2009-03-22T19:21:00.000-07:00

Breakfast:
1 oz cheese
1/2 cup grapes
5 cashews

Lunch:
Low carb $6 jalapeno burger from Carls Jr.
1/2 cup grapes

Snack:
2 block paleo kit

Dinner:
Cafe Pronzo-yummmy!
1 cup french onion soup minus the croutons
Chicken Parmesan Salad (no pasta-though I think the chicken was not gluten free cause it was breaded-dang!:( )
shared the worlds greatest cheese cake minus the crust...

Day #68

2009-03-21T10:44:00.000-07:00

Friday:
Breakfast
1/2 cup cottage cheese
1 pineapple slice
1/3 cup mandarin oranges
7 cashews

Lunch:
Bell Isle Brewery
Longhorn (organic grass feed) Beef plate btwn 4 and 6 oz
2 cups broccoli
1 cup fresh fruit

Snack:
2 oz cheese
1 apple
5 cashews

Dinner at the Art Museum Cafe-not zone meal but tried to stay close to paleo/zone principals
Very Good though!
Mixed salad with balsamic vinaigrette and feta cheese (about 2 cups)
6 oz Grilled salmon
about 1/2 cup Peruvian mashed potatoes (they were purple really wish it was appropriate to take a pic as they were odd but good)
2 asparagus spears (why only two I dunno- i think it was more garnish)
1 glass of yummy Shiraz
shared Carmel Cheese Cake but did not eat crust

Day #67

2009-03-21T10:33:00.001-07:00

Thursday:
Breakfast-out the door cause I woke up late...I do that alot
1 oz cheese
1/2 cup grapes
4 cashews

Lunch:
Omelet-1/2 cup egg substitute, spinach, 1 oz cheese
1 orange
1 kiwi
Avocado-about 3 tbs

Dinner:
Pesto Flank Steak Rollups- recipe here- awesome, but had a bit of trouble cooking them
Mixed salad- cheery tomatoes, and a bit of cheddar cheese
2 cups cauliflower and carrots steamed
1/4 cup ice cream (opps how did that get there :))
Here are some pics of the Pesto Flank Steak Rollups!

Joe Grilling away!

The reward!

Day #66

2009-03-21T10:28:00.000-07:00

Wednesday:
Breakfast
1/2 cup cottage cheese
3 pineapple slices
7 cashews
3 turkey sausage links

Lunch:
3 oz steak left over from Monday-it was still really good!
2 cups mixed salad-same as yesterday
1 orange

Snack:
2 block Paleo kit

Dinner:
Got off work late (8pm) and had a function I was late to, luckily they had a meat, cheese, nut and grape tray-so I just eyeballed it and tried to remember good portions. Probably ate more nuts but ate about only 1 block of carbs

Day #65

2009-03-21T10:23:00.000-07:00

Tuesday
Breakfast:
1 cup low fat yogurt
2/3 cup blueberries
3 links turkey sausage (changing it up:)
1 tbs almonds

Lunch:
3 oz chicken breast
Mixed salad (greens, cherry tomatoes, crasins almonds, balsamic vinaigrette dressing)
1 apple

Snack:
2 block Paleo Kit

Dinner:
Irma's
No Name chopped steak ( about 4 oz)
1/2 cup coleslaw
1/2 cup fried okra (realized that this is not gluten free-unless they just use corn meal to bread, should ask)

Day #64

2009-03-16T18:51:00.000-07:00

Breakfast:
1/2 cup egg substitute omelet
3 strips turkey bacon
1 orange
1 kiwi
7 cashews

Lunch:

3 oz tuna
3 leafs lettuce
1 yellow bell pepper
3 tsp miracle whip
2 tomato slices
1 apple

My husband wanted you to see his version-he had two slices of wheat bread..I told him the bell pepper was awesome but no luck :(

Snack:
1 oz low fat cheese
5 cashews
1/2 cup grapes

Dinner:
4 oz yummy steak!
1 cup sweet potato (cooked in 3 tbs olive oil)
1 cup yummy salad (spinach, crasins, tomatoes, onion, almonds-raspberry vinaigrette)

Restish Day

2009-03-15T16:40:00.000-07:00

So today is rest day with a make up meal :)
We woke up late and just had coffee and went for a walk which is nice.
Lunch was at Catina Lorado:
Shared Fijitas ate one corn tortilla and about 10 chips with salsa and quac....usually when we get fijitas I just eat the meat and veggies on the plate with the mixing minus the tortilla-did this for all but one tortilla.

I find I need to be more disciplined about my water intake. I have lazied out and am drinking about 32-48 oz instead of the good old 64 oz that I need to be finding.

So far I have been about 95% gluten free...it takes some getting used to and I have found that I will eat something and then think oh crap...really the only time that happened this week was Sat. at dinner. I have also started taking fish oil...its not as bad as people said it was. It kinda tastes like a lemon drop or sometingI am taking 2 tsp right now and will gradually go up.

This week is my spring break so hopefully you will see a bit more creativity in my meals and not so much food on the go!

Day #63

2009-03-15T16:32:00.000-07:00

Saturday
Breakfast:
1/2 cup low fat cottage cheese
3 pinapple slices
4 macadamia nuts
3 strips turkey bacon

Snack: 2 block Paleo Kit- those things rock! My new BFF

Snack:
2 oz low fat cheese
6 almonds
2 squares dark GF chocolate- all gone now will be better I'm the kind of person that if it is in the house then I will be eating it at some point. I am so bad!

Dinner: nothing but the bad stuff...I'm not gonna even list it cause it was just bad. count this as a free meal I guess and I will be eating a zone breakfast/lunch or something tomorrow...lets just say there was some tequila and a birthday party involved...oh and it is spring break

Day # 62

2009-03-15T16:28:00.000-07:00

Friday
Breakfast:
1/2 cup egg substitute
1 oz low fat cheese
9 almonds
1/2 cup grapes
1 orange

Lunch:
3 oz roast
1 cup carrots
1 square GF dark chocolate
7 cashews

Dinner:
3 oz chicken breast
12 asparagus spears cooked in olive oil
1/2 cup mashed potatoes

Shared some fried okra about 1/4 cup

Snack/desert:
Homemade Chocolate shake from the Jurrens home :)
about 1/2 cup whole milk with 1/2 cup ice cream and chocolate syrup...yummy!

Day #61

2009-03-13T10:24:00.001-07:00

Thursday

Breakfast
1/2 cup low fat cottage cheese
3 slices of pineapple
4 macadamia nuts
3 strips turkey bacon

Snack:
1 oz low fat cheese
1/4 cup organic applesauce (unsweetened)
3 almonds

Lunch:
3 oz roast
1/2 carrots
1/4 onion
1/2 gluten fee cookie-this is not something I want to keep up but went to Akins after class and saw it and couldn't resist. I bought just one so I can't eat it everyday...

Snack:
1 gluten free dark chocolate square
3 cashews
1 oz cheese

Dinner:
Skinny Chick from Saturn grill:)
Other half of that darn cookie...it was good, especially after watching my sister-in-law savor a brownie

Day #60

2009-03-13T10:18:00.000-07:00

Wednesday
Breakfast
1/2 cup egg substitute scrambled with one oz low fat cheese
1/2 cup grapes
1 orange
9 almonds

Lunch: out with clinical group and no choice :( McDonnalds..I am so sad to say but the good thing was they have all their nutrition info out for you to see...so I made it
1 cheeseburger minus buns
1 fruit and walnut salad (green apples, grapes, walnuts and yogurt)

Snack:
2 tbs crasins
5 cashews
2 oz low fat cheese

Dinner:
McNelleys $3 dollar burger night!!!!!
Did not really follow the blocks here :(
burger without the buns, add lettuce, tomato, and onion
about 1 1/2 cup sweet potato fries (i love those things...they are my new weakness) Luckily the waiter came around to take plates before I finished them off (I ate about 1/2 of what I was given) It took a lot of discipline to turn that plate over, but everyone else was done.

Day #59

2009-03-10T19:56:00.000-07:00

Breakfast:
1 cup plain low fat yogurt
1/2 cup blue berries
1 tbs slivered almonds
3 strips turkey bacon

Lunch:
3 oz tuna with 1 tsp miracle whip
1/2 bell pepper
1 apple
6 almonds

Snack:
2 oz low fat cheese
5 cashews
2 tbs crasins

Dinner: Home Made Roast...yum!
3 oz roast
1/4 onion
1 cup carrots
1/4 cup mushrooms
1/4 cup pistachios
1/2 cup milk

Day #58

2009-03-10T19:51:00.000-07:00

Monday:
One egg over easy
1 oz low fat cheese
3 strips turkey bacon
1/4 glass fresh squeezed orange juice
1 apple
7 cashews

Snack 1
5 cashews
2 oz low fat cheese
2 tbs crasins

Snack 2
1/2 yellow bell pepper
2 oz tuna
2 tbs miracle whip
1 tsp mustard
Have a pic will post later- this was awesome!

Dinner: Salad
3 oz chicken breast
1 oz low fat cheese
3 cups mixed greens
1 cup bell pepper
12 almonds
1/4 cup unsweetened apple sauce
Balsamic vinegar for dressing.

Day #57

2009-03-08T18:03:00.000-07:00

Saturday
Breakfast-2 blocks
1/2 cup low fat cottage cheese
2/3 cup sugar free mandarin oranges
2 macadamia nuts

Lunch:
3 oz fijata beef
2 cups mixed greens
1/4 cup black beans
1/2 cup pico de gillo
1 tbs cheese
3 tbs quac

Snack:
1 oz low fat cheese
7 cashews
1 tbs crasins

Dinner:
Iron Star
4 oz brisket
1 cup sweet potato
2 cups green beans and red pepper sautéed in olive oil

Rest Day-Im going Gluten and Grain Free!

2009-03-07T11:44:00.001-08:00

So about a month ago I started having sever pain in my abdomen. So bad that I couldn't breath at times. Well I went to the doctor and had some tests done and found out I have a very low functioning gallbladder 13% to be exact. The low end of normal is 35%. The recommendations was surgery, however right now that is not a good option for me. I know its a very simple procedure and recovery time is only 1 to two weeks. But if anything is off you double the recovery time (at the least). One of the main reasons I don't want surgery right now is I graduate nursing school in May and if there is any issue with the surgery I could not graduate till December. Emotionally I cannot even fathom that. So I started looking around and talking to people. Hans at CrossfitOKC recommended that I try a gluten/ grain free diet and supplement with fish oil. I thought there is nothing to loose and who knows I may even get to keep my gallbladder! Han's website has a link that explains the whole gluten free thing. In a lot of cases cholecystitis is often undiagnosed celiac disease.
Well for the past 4 days I have been working on going gluten free. It is hard to get used to. Yummy chi tea mix...not gluten free. That tiny piece of dark chocolate for cheat day...not gluten free. So I have been looking at a few websites and have some tips.
1. Print out a list of food/items you can't and can eat
2. Plan ahead
3. Stick to unprocessed foods
4. Mention your new diet restrictions to the ones you love...so they can remind you and also not tempt you. :)
Here are some links I have looked at:
Tips and what to eat
Safe foods
Foods to avoid

Day #56 Friday

2009-03-07T10:36:00.000-08:00

Breakfast
3/4 cup cottage cheese
1 cup mandarin oranges
8 cashews

Lunch:
2 hard boiled eggs
1 apple
6 cashews

Snack:
1 oz cheese
1 tbs crasins
3 cashews

Snack:
1 1/2 oz cheese
2 tbs. avocado
1 orange

Dinner:
I had to have steak ...nothing else sounded good...so to cheevers I draged Joe
Ordered:
Small Sharollyn Salad -2 cups total mixed greens, feta cheese, red onion, pine nuts 1/2 tomato
Did not eat the bread-I did it!
Fillet (9 oz) don't worry I shared it but did eat more than 3 oz probably more like 5
1 cup green beans sauteed with red bell pepper
Did not order wine-though I had to talk myself out it and the waitress wasn't helping:)

Day #55 Thursday

2009-03-07T10:28:00.000-08:00

Breakfast:
2 egg scramble with 1/2 oz cheese and 1 slice turkey bacon
9 almonds
1/2 cup fresh blueberries
1 orange

Snack 1:
2 tbs raisins
6 almonds
2 oz low fat cheese

Snack/Lunch (Santa Fe chicken salad from sonic-throw away the onion rings immediately!!!)
2 oz chicken Breast
mixed salad with carrots and 1/4 black beans and corn on it
vinaigrette dressing

Dinner:
3 oz ground turkey meat with 1 oz low fat cheese and salsa
1 cup spaghetti squash
2 cups green beans
1/4 cup of pistachios (realized later this was a little to many)

Snack:
1/4 cup yogurt
3 cashews
1 tbs crasins

Day #54

2009-03-04T18:45:00.000-08:00

Breakfast
3/4 cup egg substitute omelet
1 oz low fat cheese
1 orange
9 almonds

Lunch:
3 oz Grilled chicken breast
1/4 cup salsa
1 oz mozzarella cheese
Sunflower seeds (9 grams fat)
1 pear
5 cheery tomatoes
1/2 cup cucumber

Snack:
1 orange
1/2 cup shelled pistachios
1 oz low fat cheese

Dinner:
2 1/2 oz hamburger patty with tomato slice,onion, 1 tsp mayo, 1 leave lettuce
1/2 cheese
small mixed green salad
1 1/2 tbs olive oil/vinegar salad dressing

Snack:
3 almonds
1/4 cup cranberries
1 oz deli turkey meat

Day #53

2009-03-03T19:33:00.000-08:00

Breakfast:
zone protein shake

Lunch:
3 oz grilled chicken
2 cups lettuce
1 1/2 cup green beans
1 apple
9 almonds

Dinner:
1 taco shell
3 oz ground beef
1 tbs guac
1/2 cup salsa
6 tortilla chips
1 oz cheese
8 pistachios

Day #52

2009-03-03T19:28:00.001-08:00

This is getting harder...more get togethers, busier, lazier. Yesterday on my rest day was my Grandma's birthday and I do not feel well today!

Breakfast:
1 cup low-fat yogurt
1 cup blue berries
3 strips turkey bacon
1 tbs slivered almonds

Snack:
1 balance bar

Lunch:
3 oz ground beef seasoned with taco spices
1 oz cheese
2 cups lettuce
1/2 cup salsa
18 peanuts

Dinner:
3 oz chicken
2 cups green beans
1 tbs slivered almonds
2 cups spaghetti squash

Day #51

2009-02-28T20:28:00.000-08:00

Breakfast:
zone bar- 2 block

Lunch: 3- blocks
3 oz fajita meat
2 cups lettuce
1/2 cup pico
1/2 cup black beans
2 tbs shredded cheese
3 tbs quac

Dinner: 4 blocks
4 oz brisket
2 cups fried okra
1/2 cup green beens
2 tbs bbq sauce

I didn't get in all my blocks today...sometimes its hard. I was studying and forgot to eat a snack and then it was dinner time and then bedtime...opps

Day #50

2009-02-28T20:24:00.000-08:00

Breakfast
3 block chocolate protein shake

Lunch:
3 oz chicken Breast
1 apple
1/2 orange
9 almonds

Snack:
Zone Bar

Dinner:
Cheat meal
Ted's Mexican :(
chips and queso
Fajita Taco Salad with quac
Sopapia

Day #49

2009-02-27T14:10:00.000-08:00

Breakfast:
2 eggs scrambled
3 strips turkey bacon
3 macadamia nuts
1 cup Mango

Snack 1:
1 balance bar

Snack 2:
1 oz cheese
3 almonds
1/2 orange

Snack 3:
1 oz deli turkey meat
6 peanuts
1/2 orange

Dinner:
3 oz chicken breast
2 cups spaghetti squash
Broccoli/ Cauliflower
3 tsp olive oil

Snack:
3 almonds
1 oz cheese

Day #48

2009-02-26T06:39:00.000-08:00

Breakfast
1 cup low fat yogurt
1 cup blueberries
1 tbs slivered almonds
3 strips turkey bacon

Lunch:
3 oz ground beef with taco seasoning
2 cups lettuce
3 tbs avocado
1 pear

Snack:
1 cheese stick
1/2 orange
3 almonds

Dinner:
3 oz chicken
Mixed salad with berry balsamic vinaigrette

Day #47

2009-02-26T06:34:00.000-08:00

Breakfast:
1 cup oatmeal
2 blocks vanilla protein powder
1 tbs almonds, splash of almond extract
2 strips bacon

Lunch:
Skinny Chick Salad from Saturn Grill
3 oz chicken
Mixed greens, mozzarella cheese, tomatoes, pesto sauce

Snack:
3 almonds
1 oz cheese

Dinner: (I had two girls nights so I tried to break it up)
1: tomato and mozzarella over spinach and 1/2 beer at Flips
2: Pulled chicken house salad with shredded cheese and 1 glass red wine at Lotenvills

Day #46

2009-02-23T19:01:00.001-08:00

No breakfast today :(

Lunch:
Johnny's burger without the bun
cheese, lettuce, tomato and mustard
apple

Snack:
1 oz cheese
3 almonds
1/4 cup carrots

Dinner:
1 corn tortilla
2 oz taco meat (ground beef seasoned with Lowery's Taco packet)
3 tbs avocado
1 oz cheese
1 cup lettuce
2 slices tomato

Snack:
balance bar

Rest Day

2009-02-22T20:04:00.001-08:00

So it is "rest day". so far I have actually eaten pretty well, well until dinner and than I ate Falcone's pizza!
One thought I have had and something I have been trying to implement into my prep is to make my protein options all at once and enjoy grabbing ground turkey or chicken or beef from the fridge/freezer as I go. I thought I would share with you one of my favorite ways to make my chicken and ask for your recipes and tricks as well!

Spicy Dijon Red pepper Chicken
4 boneless / skinless breasts
flatten chicken and cut off any fat
Marinade with:
1 tbs olive oil
3 tbs Dijon mustard
1 1/2 tbs crushed red pepper (more or less to taste)

Heat skillet to medium heat, put chicken on skillet, add layer of foil and smaller skillet to top. Cook for about 20 min until done.

So what do you do? Share Please!

Day #45

2009-02-22T19:56:00.000-08:00

Breakfast:
Balance Bar-2 blocks

Lunch:
Tuna Sandwich
3 oz solid white tuna in water drained
2 tbs light mayo
1 dill pickle diced
1 piece wheat bread toasted
2 leafs lettuce
1 slice tomato
1/2 apple
1/4 cup grapes

Snack:
1/2 cup grapes
3 almonds
1 oz low fat cheese.

Dinner: NOT ZONE
A friend had a friend who just finished culinary school in Pairs put on a dinner party-not zone but who could pass up this!
Scallops paired with a glass of white wine and eggplant crustine to start
3 is oz pork tenderloin
Rizzoto
5 pieces asparagus
paired with a glass of pinot noir

YUM!!!!!!

Day #44

2009-02-21T11:24:00.000-08:00

Breakfast-3 blocks
Chocolate zone protein shake

Lunch: 3 blocks
3 oz chicken breast
18 peanuts
1/2 cup grapes
1 apple

Snack: 1 block
1 oz cheese
3 almonds
1/2 cup grapes

Dinner: Iron Starr...yum!-4 blocks
4 oz brisket
2 tsp bbq sauce
house salad
green beans, with 4 slices red bell pepper and onions

Day #43

2009-02-19T19:29:00.000-08:00

Breakfast
1/2 cup egg substitute scrambled with 1 cup fresh spinach
3 strips turkey bacon
4 oz cranberry juice
1/2 cup grapes

Snack:
Balance Bar- 2 blocks

Snack #2:-2 blocks
2 cups Spinach
1 hard boiled egg
1 oz cheese
1 tbs salad dressing
1/4 cup cranberries

Dinner:
3 oz chicken breast
12 asparagus spears
1/2 cup mashed potato
cooked in olive oil

Snack:
3 almonds
1/4 cup cottage cheese
1/2 cup cubed pinapple

Day #42

2009-02-19T19:26:00.000-08:00

Breakfast:
1 cup oat meal with nonfat milk
1/2 cup cottage cheese
3 strips turkey bacon

Lunch:
3 oz deli turkey meat
1 oz low fat cheese
18 peanuts
1/4 cup applesauce
1 orange

Snack:
1 zone bar

Dinner:
3 oz lean hamburger
1 oz cheese
wrapped in lettuce
Two tomato slices and onion
1/2 cup grapes

Day #41

2009-02-17T21:53:00.000-08:00

Breakfast:
1 cup low fat cottage cheese
1 cup pineapple
1/2 cup mandarin orange
3 macadamia nuts

Snack: not a good snack
1 oz cheese
1 dark chocolate dove piece
1/2 cup cake

Lunch
3 oz fajita steak
2 corn tortillas
3 tbs guac
1/2 cup salsa

Dinner:
3 oz chicken breast
12 asparagus spears
1/2 cup mashed potato
cooked in olive oil
-tried to take a pic but need to find new batteries :)

Snack:
1/4 cup apple sauce
1 oz cheese
3 almonds

Day #40

2009-02-16T20:28:00.000-08:00

Breakfast
1 cup steel-cut oatmeal with 1/2 cup non-fat milk
1/2 cup egg-substitute scrambled
3 strips turkey bacon
9 almonds
3 block meal

Snack 1:
balance bar-2 blocks

Snack 2:
2 cups mixed greens
1 hard boiled egg
1 cup tomatoes
1/4 cup diced onion
1 tbs balsamic oil vinaigrette's
2 blocks

Dinner:
4 1/2 oz ground turkey
1 1/2 cup green beans
2/3 cup diced sweet potato, drizzled with 1 tsp olive oil and 1 tsp Kosher salt, baked at 400 for 25 min
3 blocks

Snack 3
1 oz low fat cheese
1/2 cup grapes
3 almonds

Day #39

2009-02-16T13:36:00.000-08:00

Saturday
Breakfast
Zone Chocolate Shake 3 blocks

Snack 1:
Balance Bar-2 blocks

Snack 2:
1 cup carrots
1 oz low fat cheese
1/2 tbs peanut butter

Dinner:
3 oz steak fajitas meat
3 tbs guac
2 corn tortillas
1/2 cup salsa

Dessert-bad :( In my defense it was valentines day
1/3 slice chocolate cake
1 oz cheese
3 almonds

Day #38

2009-02-13T14:26:00.000-08:00

Breakfast:
3/4 cup low fat cottage cheese
1 cup pineapple
1/3 cup mandarin oranges
3 macadamia nuts

Lunch:
4 oz turkey
3 tbs avocado
2 cups broccoli
1 orange

Snack:
1/2 cup grapes
3 almonds
1 oz cheese

Dinner: we are going out early for Valentines dinner so I am not sure yet. I feel like steak though so maybe that and a veggie :) I am gonna save my "snack" blocks so I can do a four block dinner :)

Day #37

2009-02-13T14:16:00.001-08:00

Thursday :)
Day was a little messed up so I ate two 2 block snacks and than Dinner and than a 1 block snack.

Breakfast
3 strips turkey bacon
1/2 cup blueberries
1 cup low fat yogurt
1 tbs slivered almonds

Snack
Balance Bar

Snack:
1 apple
2 oz low fat cheese
1 tsp peanut butter

Dinner:
3oz turkey burger
1 oz low fat cheese
2 cups broccoli
3 tbs avacado

Snack:
1/2 cup grapes
3 almonds
1 oz low fat cheese

I eat a lot of cheese...its because I bought theses pre wrapped 1 oz cheese sticks and so its easy to grab them on my way out the door-since I am always "on my way out the door"

Day #36

2009-02-11T21:41:00.000-08:00

Breakfast
Zone Shake

Lunch:
3oz Tuna
3 tsp dijon mustard
1 slice wheat bread
1 apple
9 almonds

Snack:
Balance Bar

Dinner:
3oz chicken breast
medium side salad
9 grams sunflower seeds
Balsamic vinaigrette.

Day #35

2009-02-10T20:22:00.000-08:00

Breakfast:
1 cup low fat yogurt
1/2 cup frozen blueberries
1 tbs slivered almonds
3 strips turkey bacon

Lunch:
Saturn Grill
Skinny Chick meal
3 oz chicken breast
Side salad (mozzarella cheese, tomato, mixed greens, pesto sauce)

Snack:
Balance Bar

Dinner:
Easy Meal
3 oz sliced deli turkey meat
1 oz low fat cheese
1 apple
18 peanuts

Day #34

2009-02-09T20:44:00.000-08:00

Breakfast:
1 egg
1 oz low fat cheese
3 strips turkey bacon
1 slice toast
1 1/2 tsp peanut butter
1/2 orange

Lunch:
3 oz turkey deli meat sliced
1 oz low fat cheese
2 cups lettuce
1/2 cup sweet potato fries (cup up sweet potato, sprinkle with olive oil (about 1 tsp and 1/4 tsp kosher salt) bake at 425 F for 20 min

Dinner:
3 oz chicken breast
3 cups salad ( 1/3 cup shredded carrots, 3 cherry tomatoes, 3 broccoli pieces)
Balsamic Viniager
7 grams sunflower seeds

Snack:
1/2 apple
1 oz low fat cheese
6 peanuts

Day #33

2009-02-08T07:03:00.000-08:00

Breakfast:
Zone Chocolate Protein Shake -3 blocks

Lunch:
3 oz chicken breast
2 1/2 cups spaghetti squash
1 small apple

Dinner: NOT ZONE
Cheevers- Yum-unfortunately all I could handle was my Sharollyn salad (greens, blue cheese, tomato and pine nuts) and a few bites of my edinner-which I picked all the beef out of and just ate that :( about 2 oz
I did get a Cosmopolitan which was yummy-I haven't had one of those since college.

Snack:
1 balance bar

Rest Day for the Tummy/mind/soul

2009-02-06T15:43:00.000-08:00

Well- I am not going to be able to eat all 11 blocks that I normally eat today for many reasons. Mainly due to stress and reflux that I very rarely pay for...I have a day finally where nothing is required of me and I am going to take advantage of just resting and trying to get my body to quit freaking out. Mostly I treat this as a list only blog and do not share my thoughts, however that is not exactly what I wanted for this blog. I usually just have enough time to post food lists and that is it. I asked Jason from CrossfitOKC to take a look at my daily lists and comment on what I can do better and to keep honing in on my "zone". He commented the other day about choosing more favorable carbs and less unfavorable carbs. This translates eat more veggies, and less fruits and grains.:) So that is my goal for the week so stay tuned!

So what do you do to help yourself out when you are stressed or to reduce stress in the first place?
I am not going to post what I eat today because so far it has been just my usual fruit/yogurt breakfast-you can find that here.

Happy Friday everyone!

Day #32

2009-02-06T15:35:00.001-08:00

So I was MIA yesterday, but here is what I ate. I am glad I had some plans to go off of because this week climaxed yesterday and didn't end till 4am today...I am a true student who is always putting off things till the last minute and I am paying for it. Today is Friday and I can't eat anything hardly. I just ate a Yogurt meal and that was good...I think but its taken me till 4ish to get that far. Well I didn't wake up till noon as I really needed to get my 8 hours of sleep in, and have been just trying to be low key today to try to get the manifestations of my stress to go away.
Oh enough...here is what I ate on Thursday:
Breakfast
1 cup steel cut oatmeal with a 1/2 cup non fat milk
1/4 cup cottage cheese
3 strips turkey bacon
1 tbs almond slivers

Lunch:
Zone Protein Shake (3 blocks)

Dinner:
3 oz low fat cheese
1 corn tortilla
1 orange
9 almonds

Snack:
1 zone bar

Day #31

2009-02-04T19:58:00.001-08:00

Breakfast
1/2 cup low fat cottage cheese
1 cup chopped pineapple
1/3 cup reduced sugar mandarine oranges

Lunch:
3 oz Deli Turkey Meat
1 oz low fat cheese
1 orange
18 peanuts

Dinner
3oz hamburger with cheese, tomatoes and lettuce
1 cup apple crisp

Apple Crisp
chopped up and pealed apples
1/4 cup rolled oats
1/4 cup butter
1/2 cup brown sugar
1/4 cup granulated sugar
2 tbs flour
sprinkle cinnamon

I know the apple crisp was out there...this actually was a desert I made for a get together tonight...beats the brownies and cupcakes :)

Day # 30

2009-02-03T06:35:00.001-08:00

Breakfast:
1/2 cup egg substitute scrambled
3 slices turkey bacon
1 slice whole wheat toast
1 tsp olive oil
2 tsp homemade Jam :)

Lunch:
Tuna Salad
3 oz canned tuna
3 tsp light mayo/mustard
1 dill pickle
3 lettuce leaves
1 small pear
1/2 cup grapes

Dinner
3 oz chicken beast
1 1/2 cups spaghetti squash
1 cup mariner sauce
1 apple
9 almonds

Snack:
1/2 orange
1 oz cheese
6 peanuts

1/4 cup cottage cheese
1/2 cup pineapple
3 macadamia nuts

Day #29

2009-02-02T17:48:00.000-08:00

Breakfast:
Fruit and Yogurt:
1/2 cup fresh blueberries, rinsed and drained
1 tbs slivered almonds
1 cup plain low-fat yogurt
3 turkey bacon strips

Lunch:
3 oz deli turkey
1 oz low fat cheese
1 pear
18 peanuts

Dinner:
2 cup acorn squash
4.5 oz ground turkey meat
1 tsp olive oil
12 spears asparagus

Cook up acorn squash for 1 hour at 400 F. Scoop out, serve with ground turkey meat. Season with garlic powder, and oregano. Cook up Asparagus spears in 1 tsp in olive oil, sprinkle with pepper.

Snack:
1 balance bar

Day #28

2009-02-01T07:25:00.000-08:00

Saturdays are hard for me because we are often with friends, and the day schedule is a bit different for us so here is what I ate. I stayed close to zone, but not fully.
Breakfast:
Balance Bar (2 blocks)

Crossfit Workout :)

1/2 apple
1 oz cheese
1/2 tsp peanut butter

Lunch: (3 blocks)
Chipitole Salad Bowl
3 oz fajita steak
1 tbs cheese
1 1/2 cup lettuce
1/4 cup black beans
1/4 cup salsa
3 tbs guac

Dinner: about 3 blocks
Spaghetti
2 cup spaghetti squash (cooked)
1 cup tomato sauce/marinara
3 oz cooked lean ground beef
cook meat in 1 tsp olive oil
sprinkle with Parmesan cheese

Watched UFC Fight
Enjoyed 1/2 brownie and 2 hot wings :(

Day #27

2009-01-30T13:14:00.000-08:00

Breakfast:
Old-fashioned Oatmeal
2/3 cup slow cooking oatmeal (steel cut)
with 1/4 cup skim milk and cinnamon
3 strips turkey bacon
1/2 cup low fat cottage cheese
9 almonds

Lunch:
Zone Protein Shake
3 tbs Chocolate Zone protein Powder
8 oz 2% milk

Dinner:
Saturn Grill
Skinny Chick and side Salad
3 oz chicken breast
Fresh Strawberry and spinach salad.
1/4 bread stick ;(...i couldn't help it!

Snack:
1 corn tortilla
1 oz low fat cheese
6 peanuts

1/2 apple
1/2 tbs peanut butter
1 1/2 oz deli turkey

Day #26

2009-01-30T13:11:00.000-08:00

Breakfast:
2/4 cup low fat cottage cheese
1 cup reduced sugar pineapple
1/3 cup low sugar mandarin oranges
3 macadamia nuts

Lunch:
Easy Lunch
3 oz turkey deli meat
1 oz low fat cheese
1 apple
1/2 cup grapes
9 almonds

Dinner:
3 oz ground turkey
1 oz low fat cheese
1 tsp ketchup
1/3 cup apple sauce
1 orange
18 peanuts

Snack:
1 zone bar (2 blocks)

Day #25

2009-01-28T08:33:00.000-08:00

Breakfast:
Old-fashioned Oatmeal
2/3 cup slow cooking oatmeal (steel cut)
2 tsp brown sugar
9 almonds
1/3 cup egg substitute
1 oz low fat cheese
3 turkey bacon strips

Lunch:
Turkey Chili soup
3 oz ground turkey
1/4 cup minced yellow onion
1 tsp chili powder
1/2 tsp garlic powder
1/2 tsp ground pepper
1 cup salsa
1 cup water
1 oz shredded low fat cheese
1/2 cup grapes for desert
18 peanuts

Directions:
Brown meat in med non stick skillet. In small sauce pan. Add water, onions, salsa, chili powder, garlic powder, and pepper. Cook on med. heat for about 20 min. Pour in bowl and add cheese to top.

Dinner:
Chick-fil-a
3 oz chicken breast (throw away the bun and eat it "protein style")-also pretty sure it is cooked in fat/oil...need to find out
2 pieces of lettuce and 1 tomato slice
1 cup mixed fruit (small fruit cup)
3 almonds

Snack:
1/4 cup cottage cheese
1/3 cup low sugar mandarin oranges
3 macadamian nuts

1/2 zone bar

Day #24

2009-01-27T08:28:00.001-08:00

Today is a bit of a different day cause we are snowed/iced in. My husband decided to be sweet and make waffles as a surprise while I was still sleeping...he forgot I was "zoning" I thought he was too?!
So I looked it all up and here is what I am gonna do:
Breakfast:
1 waffle with 1 tsp olive oil spread and 1/2 tsp of maple syrup with sprinkle of "snow" (powdered sugar)
3 slices of turkey bacon
1/2 cup egg substitute (scrambled with 1 tbs of milk)

I am gonna see what the day brings for the other meals...this is a test to see how I do when I don't have it all planned out.

Lunch:
Quesadilla
1 corn tortilla
3 oz cheese (mild cheddar)
Salsa and jalapeños to taste
3 tbs guac
1 apple

Dinner:
With Friends :)
We were invited over for dinner with some friends down the street and to play games. This makes it all tricky to have a zone meal but it worked okay. The evening was fun anyway!
We had stir-fry
Don't know the exact measurements but
about 3 oz chicken breast
1/2 cup brown rice
1/4 cup broccoli
1 tbs onion
1/3 bell pepper (red and green)
Cooked in Sesame seed oil and soy sauce.

Snack:
not zone friendly
1/2 slice of butter cake with chocolate frosting
6 lime tortilla chips....
might need to go get some protein and fat (just one block worth)

Day #23

2009-01-26T05:48:00.000-08:00

Breakfast:
Fruit and Yogurt:
1/2 cup fresh blueberries, rinsed and drained
1 tbs slivered almonds
1 cup plain low-fat yogurt
3 turkey bacon strips

I think this is my favorite breakfast right now!

Lunch
Deli Sandwich:
1 slice whole wheat bread (2 carb blocks)
3 oz sliced deli turkey (3 protein blocks)
1 1/2 tsp light may (1 1/2 fat blocks)
9 peanuts (1 1/2 fat blocks)
1/2 cup grapes (1 carb block)

Dinner
3 oz chicken breast (3 protein blocks)
side salad (lettuce, 4 cheery tomatoes, tbs slivered almonds) (1 1/2 carb block)
balsamic vinegar dressing
2/3 cup apple sauce (1 1/2 carb block)

Snack
1 zone bar

Day #22

2009-01-24T19:06:00.000-08:00

Well- I woke up just it time to be late to Crossfit today so breakfast was a zone bar (2 blocks)

Lunch: (3 blocks)
Chipitole Salad Bowl
3 oz fajita steak
1 tbs cheese
1 1/2 cup lettuce
1/4 cup black beans
1/4 cup salsa
3 tbs guac

Dinner: Finally made that chicken! (3 blocks)
Red Chili Dijon Chicken
3 oz chicken Breast
2 tsp Dijon mustard
2 tsp olive oil
1/4 tsp crushed red pepper

Mix mustard, olive oil and red pepper. Spread on uncooked chicken breast. Place in skillet on medium heat, cover with foil and place a smaller skillet on top. Cook for 25 min.

Served with
1 1/2 cup steamed broccoli
2 cup side salad with 3 cheery tomatoes, 3 slices of bell pepper and 1 tsp slivered almonds. Balsamic Vinegar for dressing

Snack:
1 oz string cheese (1 block)
1 balance bar (2 blocks)

11 blocks total.

Day #21

2009-01-23T11:20:00.000-08:00

Breakfast:
French Toast Sticks
1 slice whole-grain bread
1/2 cup egg substitute
veggie spray
confectioners' sugar (I call it snow)
1 cup strawberries, sliced
1 tbs slivered almonds
3 slices turkey bacon.

Instructions: cut bread into sticks and soak in egg mixture. Spray pan with veggie oil, over medium heat, cook sticks. Sprinkle with snow and top with strawberries and slivered almonds, enjoy bacon on the side!

Lunch:
Taco Salad
3 oz cooked ground turkey meat
dash of cumin and chili powder
1 oz low fat cheese
1/2 cup diced tomato
1 cup shredded lettuce
1/4 cup chopped onion
1/4 cup salsa
1 corn tortilla
3tbs guac
1/2 cup grapes

I pre-cooked my turkey meat, but reheat on med heat and sprinkle in cumin and chili powder to spice it up. Place in bowl with other ingredients and enjoy grapes for desert!

Dinner:
TBD :)

Snack:
1/2 apple
1 oz cheese
1/2 tbs peanut butter

1/4 cup cottage cheese
1/2 cup chopped pineapple
3 almonds

Day #20

2009-01-22T09:01:00.001-08:00

Breakfast:
Fruit and Yogurt:
1/2 cup fresh blueberries, rinsed and drained
1 tbs slivered almonds
1 cup plain low-fat yogurt
3 turkey bacon strips

Lunch:
Saturn Grill
Skinny Chick and side Salad
3 oz chicken breast
mixed greens, tomato, cucumber, goat cheese, kalamata olives, red onion balsamic vinaigrette
½ apple

Quesadilla
1 corn tortilla
3 oz cheese (mild cheddar)
Salsa and jalapeños to taste
1 orange
9 almonds

Snack:
1 zone bar

Day #19

2009-01-20T20:50:00.000-08:00

Breakfast:
2/4 cup low fat cottage cheese
1 cup reduced sugar pineapple
1/3 cup low sugar mandarin oranges
3 macadamia nuts

Lunch:
Easy Lunch
3 oz turkey deli meat
1 oz low fat cheese
1 apple
1/2 cup grapes
3 macadamia nuts

Dinner:
3 oz chicken breast: seasoned with 1/2 tsp Dijon mustered and crushed red pepper
3 cups steamed broccoli
1 orange
6 almonds

Snack:
1/2 zone bar
1/2 apple, 1 oz cheese, 1/2 tbs peanut butter

Day #18

2009-01-20T06:44:00.000-08:00

Breakfast:
1 tsp olive oil
1/4 cup milk
2 scrambled eggs
3 strips turkey bacon
1 grapfruit

(1 carb block left over)

Lunch:
Shartel Cafe
Jamaican Jerk Chicken Salad
3 oz grilled chicken breast, blackened
Bed of lettuce, candied walnuts, 1/2 cup pineapple, 1 tbs raisins

Dinner:
Eggplant Parmesan
1/2 eggplant
3 oz ground turkey meat
1 cup canned chopped tomato
1 oz grated Parmesan cheese.
1/2 oz Mozzarella cheese
1/4 tsp dried Basil
1/4 tsp dried Oregano

1 pear

Pre-heat oven to 350. Slice and peal eggplant. Place slices in pan. Cook for 5 min on each side. Top with cooked meat, tomato. Add cheeses and sprinkle spices over top. Cook until golden brown or 35 min.

Snack:
1/2 zone bar
1/2 zone bar

Day #17

2009-01-19T07:25:00.000-08:00

Breakfast:
Old-fashioned Oatmeal
2/3 cup slow cooking oatmeal (steel cut)
1/3 cup unsweetened applesauce
1 tbs almonds, slivered
sprinkling nutmeg and cinnamon
6 turkey bacon strips
1/4 cup low fat cottage cheese

cook oatmeal as directed, add in applesauce, almonds and spices. Eat turkey bacon and cottage cheese on the side.

Lunch:
Deli Sandwich
1 slice bread
3 oz deli cut ham
1 oz low fat cheese
3 tsp light mayo
1/2 apple

Dinner:
I work 3-11 tonight so I made extra shrimp scampi the other night. I will be finishing that off.:)

Snacks:
1 oz cheese
1/2 apple
1 macadamia nut

1/4 cup cottage cheese
1/2 cup pineapple
6 peanuts

Rest Day :)

2009-01-18T20:26:00.000-08:00

Enjoying a day of not quite measuring and thinking so hard how to make it all "zone"...funny thing is, the zone keeps creeping up and making it's way to my thoughts and actions. Good deal...the craving to eat junk is slowly leaving and being replaced with the craving for the "good stuff". See ya tomorrow!

Day #16

2009-01-17T19:45:00.000-08:00

Today I did not have a "plan" due to the day moving too quickly.
so here is what I ate
Breakfast:
1/2 of a fruit smoothie
Fruit Smoothie
20 grams protein power
1 cup blueberries
1 cup strawberries
3 macadamia nuts
4 ice cubes
Place all ingredients in a blender and blend at high speed until smooth. Add a little water if needed. Can eat nuts on the side if you prefer.

Lunch:
Tuna Sandwich
3 oz canned tuna
3tsp light mayo/mustard
1 dill pickle
1 slice of bread
1 small pear

Dinner:
5 oz No Name Hamburger from Urmas
1/4 of a hamburger bun half
1 lettuce leave
2 tomato slices
2 pickle slices
1 slice of white onion
2 tsp ketchup/Mustard
3 pieces of fried okra

didn't really eat a snack today

Day #15

2009-01-15T20:39:00.000-08:00

Breakfast:
Fruit and Yogurt:
1/2 cup fresh blueberries, rinsed and drained
1 tbs slivered almonds
1 cup plain low-fat yogurt
3 turkey bacon strips

Lunch:
Quesadilla
1 corn tortilla
3 oz cheese (mild cheddar)
Salsa and jalapeños to taste
1 orange
9 almonds

Dinner:
Iron Star Grill: I don't think I picked the best option :(
1/2 salmon salad
3 1/2 oz salmon
2 cups lettuce
1 oz cheese
1/4 cup black eyed peas
2 onion rings
1/2 tomato
Dressing (1 tbs)
3 pieces of fried okra

Snacks:
2/3 cup unsweetened applesauce with sprinkle of cinnamon
1 oz cheese
6 peanuts

½ zone bar

Day #14

2009-01-15T05:56:00.001-08:00

Breakfast:
3/4 cup cottage cheese
1/3 cup low sugar drained canned mandarin oranges
1 cup low sugar drained canned pineapple
3 macadamia nuts

Lunch:
Tuna Salad
3 ounces albacore tuna
1/4 cup celery
1 tbs olive oil and vinegar dressing
1 or 2 lettuce leaves
1 pear
1/3 cup unsweetened apple sauce

Dinner:
1 tsp olive oil
1 1/2 cup spaghetti squash
3/4 cup onion finely chopped
2 cloves garlic minced
4 1/2 ounces shrimp (shelled)
1/4 cup dry white wine
1-2 teaspoons lemon juice
2 lemon wedges

Heat oil in large non stick pan, saute garlic and onion for about 10 min or until tender. Add shrimp, white wine, lemon juice and low heat to medium and cook 5 min, stirring until shrimp are pink. Heat up precooked spaghetti squash and serve with shrimp.
Small side salad: 1 cup lettuce with 1 cup tomatoes, balsamic vinegar

Dessert:
1 Baked apple Apple (cut in slices, put in dish with water, sprinkle with cinnamon and nutmeg cook at 400 for 15 min.

Day #13

2009-01-14T06:33:00.000-08:00

Breakfast:
Mushroom Omelet;
Vegetable spray
1/4 cup chopped onion
1/2 cup button mushrooms
1/2 cup egg white substitute
1 tbs low-fat milk
1 oz low fat cheese
3 strips turkey bacon
1/2 cup fresh squeezed OJ :)
3 macadamia nuts

Spray pan with Veggie oil, heat over medium heat, saute mushrooms and onions about 10 min, remove. While mushrooms and onions are cooking mix together egg-white substitute and milk. Pour into empty pan. Let cook till set, then slowly lift up sides to help spread uncooked portion. Add in mushrooms and onions and cheese. Cook for another 2 min. Fold eggs in half and cook for another 2 min on each side. Serve bacon, juice and nuts on side.

Lunch:
Chef's Salad
1 cup green leaf lettuce
1/4 can black beans
1/2 cup mushrooms
1/3 cup cucumber
4 tbs slivered almonds
1 1/2 ounces deli style turkey cut into strips
1 1/2 ounces deli style ham cut into strips
1 ounce reduced fat cheese
Mix all together, use balsamic vinegar for dressing
For dessert: one medium apple

Dinner:
Cheeseburger-Protein style
3 oz. lean ground beef
1 oz low-fat cheese
1 tbs light mayo
1 tbs Catchup
1 pickle
1 thick tomato slice
Wrap burger in 2 lettuce leaves
Dessert:
2/3 cup unsweetened applesauce sprinkled with cinnamon

Snack:
1/2 zone bar

1 hard boiled egg
2 cups celery
1/2 tbs peanut butter.

Day #12

2009-01-13T05:36:00.000-08:00

Breakfast:
Yogurt and Fruit
Mix together;
1/2 cup fresh blueberries
4 tsp slivered almonds
1 1/2 cup plain low-fat yogurt
On the side eat 3 turkey bacon strips

Lunch:
BLT Sandwich
1 slice bread
1 ounce (3 strips) turkey bacon
3 lettuce leaves
2 tomato slices
2 oz. low-fat cheese
1 tsp. light mayonnaise

On the side: 1/2 orange
12 peanuts.

Dinner-It's cold here and Joe requested some good old
Homemade Egg Noodle Chicken soup-(has family recipe) I'm gonna see how close to zone I can get.
1/2 cup cooked pasta (2 blocks carbs)
3 oz boiled chicken (3 blocks protein)
1/2 cooked peas (1 block carb) mixed with 4 tbs sliced almonds (if eaten on side)

Cook chicken and pasta together for about 1 hour in chicken broth and 2 chicken bullion cubes. Add in peas or eat on the side. I am going to make the noodles from scratch...but the recipe is long. If you are interested in it message me and I will put it up. If I wasn't going for this recipe, I would take away the pasta (or at least 1/4 cup) and throw in 1 cup celery and 1/2 cup chopped carrots.

Snack:
1/2 zone bar

1 oz cheese
6 peanuts

Tonight we are celebrating a b-day so I will probably have a small slice of b-day cake. (the book says 1/3 is 1 carb block-I wish it meant 1/3 the cake but I think it means more like 1/3 cup) (I might sub my slice of bread at lunch as well for a little bit bigger cake or another carb if I need it at snack)

Day #11

2009-01-11T19:41:00.001-08:00

Breakfast:
Fruit Smoothie
20 grams protein power
1 cup blueberries
1 cup strawberries
3 macadamia nuts
4 ice cubes
Place all ingredients in a blender and blend at high speed until smooth. Add a little water if needed. Can eat nuts on the side if you prefer.

Lunch:
(Quick Lunch)
3 oz deli turkey meat
1/2 apple
1 orange
9 almonds

Snack:
1/2 apple
1/2 tsp peanut butter
1 oz cheese.

1/2 zone bar

Dinner:
Chipotle Salad
2 cups lettuce (I think it was just green leaf/romaine)
1/2 cup black beans
2 oz. fajita beef
1/4 cup pico
1 oz cheese
3 tbs guac
(measurements are just by eye not exact)

Rest Day

2009-01-11T19:25:00.000-08:00

Well Today is rest day.
Here is an excerpt form the Q&A section in "A week in the Zone"
Q. How long will it be before I can expect to see results on the Zone Diet?
A. Within tow to three days you should see a noticeable reduction in your carbohydrate cravings and an increased mental focus. Within five days you will notice a significant decrease in hunger through out the day coupled with greater physical performance and less fatigue as the day wears on. Keep in mind that this is a fat loss program; don't expect rapid weight loss, which is often mostly water. The maximum fat loss you can expect, no matter how strictly you follow the program or how much you exercise is one to one and a half pounds of fat per week. It is simply impossible to reduce excess body fat any faster. Within two weeks you will notice your clothes are fitting much better. Judge your success by the fit of your clothes and not by the changes on your bathroom scale. (page 127).

Q. Do I have to be obsessive about the Zone Diet to be successful?
A. No. Obviously, the greater the precision, the greater the results, but even if you only play by the general rules of the Zone and use the eye and palm method, you won't be too far away from the center of the Zone. Just remember to pay very close attention to your hunger and mental focus for to six hours after a meal. Using your eyes, you will be able to adjust your hormonal carburetor with increasing precision without having to obsess about portion size, grams, or calculations. (page 125)

- I am looking to get a food scale to help me stay on my portions especially since I cook and prepare my husbands food as well. Any Suggestions?
-Also this week I start school and will begin working 2nd shift from 3-11, and Joe starts school 3 nights a week. We are going to have to do a lot of Pre-planing and preparing and somehow manage to keep the variety up for us...any suggestions?

Day # 10

2009-01-10T11:23:00.000-08:00

We stayed here last night. Highly recommend this place!
They have a great breakfast!
Ate:
1 cup coffee
4 oz orange juice
1/2 grapefruit
2 scrambled eggs sprinkled with cheese and chives
1 strip bacon
1 sausage patty (about the size of a 50 cent piece)
1 orange slice, and 3 kiwi slices

For Lunch we stopped at Cafe Ole
I struggled a bit here as corn chips are my weakness-I am serious.
I ate about 16 chips with salsa-tried to stop but did eat them very slow which kept me from downing even more. (1/2 oz is one carb block-hmm...)
Then I ordered the Chicken Taco Salad- which had shredded chicken, quac, sour cream, tomatoes, lettuce, and green and yellow zucchini.
I did better here-ate about 3 oz of chicken, and about 2 1/2 tbs of the quack-pushed the sour cream aside and munched on some of the veggies but was very full.

Ate 1/2 zone bar at about 5 as dinner was not till 7 and my stomach started growling, which surprised me seeing as how lunch went.

Dinner was here- we stayed in this hotel.
1 small dinner salad with about 5 dried cranberries and 3 pecans and a vinaigrette dressing.
1 8 oz glass of a shriaz wine...yum
3 oz baked chicken breast stuffed with pecans and cranberries
2 bites of rice pilaf
2 baby carrots
Dessert (i know I am bad)-chocolate muse shared with husby and coffee
But then we had campaign and strawberries
Good thing Sunday is Rest day-there is a birthday that will be celebrated.

Day #8

2009-01-09T06:14:00.001-08:00

Breakfast: Spanish Omelet
vegetable spray
2 tbs yellow onion, chopped
2 tbs green pepper chopped
4/3 cup egg substitute or 6 large egg whites
1 tbs low fat milk
1 tsp chili powder
1 1/3 olive oil
1/2 cup black beans, drained
1 ounce low fat cheese, shredded
1 tbs salsa

1 orange

Instructions: lightly coat large nonstick saute pan with vegetable spray, heat over medium flame. Add onion and green peppers, saute about 10 min. Remove and set aside. Beat egg with milk and chili powder. Heat olive oil in large nonstick pan over medium heat. Pour in egg and cook until almost set. Occasionally lift edges so that uncooked portion flows underneath. When eggs are set, place onions and green pepper, black beans and cheese on top. Fold with spatula and continue cooking untill lightly brown. Serve orange for dessert.

Lunch:
Tuna Sandwich
3 oz canned tuna
3tsp light mayo/mustard
1 dill pickle
1 slice of bread
1/2 apple

Snacks:
1/2 zone bar

1 1/2 oz deli style turkey
1/2 apple
3 almonds

Dinner:
We are going out tonight-in fact I will be gone all weekend :)
So for dinner and day #9 I will be posting my choices after I ate them.
Tonight I hope to eat some sort of mean (3 oz) and steamed veggies and possibly a glass of wine (4 oz)
Eddit:
For dinner we ate at Flemming's in Tulsa-oh my goodness this place was soo good and the service was even better. I bet they could even serve a PPJ and charge $20 they are so smooth.
I ate 1/2 serving of Flemming's salad (had a few walnuts and about 4 dried cranberries with a balsamic dressing), 3 oz. Steak Dianne with about 1/2 cup steamed broccoli. 8 oz of a yummy Pinot (I skipped the orange at breakfast cause I was full- so I had my other carb here), and then I was a little bad husby and I shared a creme brulee (and we didn't finish it)...

Day #7

2009-01-07T19:46:00.000-08:00

Wahoo one full week of zone recipes:) (well I repeated breakfast and one lunch-don't worry though I have some good new ones for next week!)
Breakfast:
Fruit Salad
3/4 cup low-fat cottage cheese
1 cup fresh pineapple
1/3 cup reduced sugar mandarin oranges
3 macadamia nuts crushed.
Mix all together and enjoy!

Lunch:
Quesadilla
1 corn tortilla
3 oz cheese (mild cheddar)
Salsa and jalapenos to taste
1 orange
9 almonds

Dinner:
Spaghetti
1 cup spaghetti squash (cooked)
1 cup tomato sauce/marinara
3 oz cooked lean ground beef
cook meat in 1 tsp olive oil
sprinkle with Parmesan cheese

Instructions: cut in half (lengthwise) or quarters. You don't want to cut it up too small unless you want short strands. Scrape out the seeds and pulp as you would with any squash or pumpkin.

Bake rind side up about 30 to 40 minutes at 375 F.
scrap inside with fork to create "spaghetti"
While squash is cooking, prepare meat and marinara sauce

Snack:
1/2 apple
1/2 tsp peanut butter
1 oz cheese.

1 hard boiled egg
1/2 orange
6 peanuts

Day #6

2009-01-06T19:46:00.000-08:00

I work today at the hospital so this will be not as fun to make breakfast, the book has an awesome recipe for Day 6-will try later. Pretty much gonna follow Day #2 from A week in the Zone
Breakfast:
Fruit and Yogurt:
1/2 cup fresh blueberries, rinsed and drained
1 tbs slivered almonds
1 cup plain low-fat yogurt
3 turkey bacon strips

Lunch:
Tuna Salad
3 oz. albacore tuna packed in water, drained
1/4 cup celery, chopped
1 tbs olive oil-and-vinegar dressing
2 lettuce leaves
1 tbs. mustard
1 tsp. pickle relish
Mix all above together
1 apple
1/2 cup fresh pineapple

Dinner:
Foiled Flounder with Green Beans
vegetable spray
4 1/2 ounces boneless flounder fillet
2 tbs yellow onion, peeled and chopped
sprinkling of Parmesan cheese
1/4 tsp freshly ground pepper
squirt lemon juice
1 1/2 cups fresh green beans
1 tbs almonds slivered
Instructions: Preheat oven to 425. Tear off an 18 by 12 inch piece of foil. Spay center with vegetable spray and place fish in center. Top with onion and sprinkle with cheese, pepper and lemon juice. Fold foil loosely over fish, leaving ample space for air. Carefully turn up and seal ends and middle so juices wont leak out. Bake in a preheated oven for 18 min. Meanwhile steam green beans. Drain and fold in almonds.

For desert
1 baked pear: cook for 15-20 min at 350 degrees in dish with 1 cup water. Sprinkle with cinnamon and nutmeg

Snack:
1/2 zone bar

1 oz cheddar cheese melted over
1/2 apple
3 cashews

Day #5

2009-01-06T06:29:00.000-08:00

Breakfast: Old-Fashioned Oatmeal
2/3 cup slow-cooking (steel-cut) oatmeal
cook as directed
mix with
1/3 cup unsweetened applesauce
1 Tbs. almonds, slivered
sprinkling of nutmeg
sprinkling of cinnamon
eat on the side
1/4 cup of low-fat cottage cheese
6 turkey bacon strips (this feels like a lot) (3 strips = 1 block)

Lunch:
Taco Salad ( I have a school luncheon today and this is what is said to be on the menu-this is how I'm gonna make it work)
3 oz. ground beef
1 oz. cheese
1 cup tomato
1 1/2 cup lettuce (not really a block)
2 Tbs salsa
1 Tbs sour cream
2 tbs guacamole

I think I am off just a bit but I won't have a measuring cup and scale with me so I will be eyeballing it so I am sure it will work out

Dinner: (It's my husby and my 3 year anniversary- we are going away this weekend so I am just gonna make dinner tonight)
Broiled Salmon
6 oz salmon steak, about 1 inch thick
Marinade
1 Tbs low sodium soy sauce
3 garlic cloves minced
2 tsp chives

Preheat broiler and brush salmon with 1 1/3 tsp olive oil place in aluminum foil and broil for 4-5 min per side

Serve with 12 spears asparagus ( I like to spread mine out on a jelly roll sheet and sprinkle with 2 Tsp olive oil and 2tsp low-sodium soy sauce and 4 oz of red wine :)

For Desert:
1/4 cup of frozen yogurt Ice cream (this is an unfavorable carb-but in moderation it is something that is okay for special occasions-and no making it through the day is not a special occasion!)

Snack:
1/2 zone bar

1/4 cup cottage cheese
1/2 cup pineapple
6 peanuts

Day #4

2009-01-05T06:54:00.000-08:00

Breakfast:
Scrambled Eggs and Bacon
vegetable spray (optional)
1/2 cup egg substitute or 4 egg whites
1tsp olive oil
1 tbs low-fat milk (optional)
Beat egg, olive oil, and milk together until scrambled (med-high heat)

3 turkey bacon strips (cook as package directed)
1 cup grapes
1/3 cup mandarin oranges

Lunch:
(Quick Lunch)
3 oz deli turkey meat
1 apple
1/2 orange
9 almonds

Dinner:
Cheeseburger
3 oz lean ground meet (beef)
1 oz reduced fat cheese
1 tbs light mayonnaise
1/2 hamburger roll
1 thick tomato slice
1 large lettuce leaf
1 dill pickle wedge

2/3 cup unsweetened applesauce with sprinkle of cinnamon

Snacks:
1/2 zone bar

1/2 orange
1/4 cup cottage cheese
1 macadamia nut

"Rest Day" hehe or Cheat Day

2009-01-04T08:05:00.000-08:00

Today is a cheat day...don't over do it! You will be sorry, so I have heard.
I will post a bit later on some more of the "basics" I have learned.
For now just remember to still get your 8 glasses of water in and also think about what you are eating before you eat it. Don't just cheat with anything and everything!
My husby and I have decided that for now, Sundays will be a day were we are not as strict and relax a bit regarding food for now. This gives us a bit of a push during the hard spots to know we can eat it on Sunday if we really want.
See ya later!

Edit:
There are a few tips that will help you stay more zone friendly:
1. Eat a Zone meal or snack within one hour after waking.
2. Eat every 4 to 6 hours after a meal or 2 to 2½ hours after a snack, whether you are hungry or not.
3. Assess your hunger level and mental focus before every meal or snack. Lack of hunger and clarity of mind are signs you are staying in the Zone.
4. Drink eight 8-ounce glasses of water a day.
5. Start every meal or snack with low-fat protein. Next add favorable carbohydrates (i.e. vegetables and fruits) and good fats (i.e. olive oil). Remember, a typical serving of low-fat protein fits in your palm of your hand and is no thicker than your hand (about 3 ounces for most females and 4 ounces for most males) A typical snack contains 1 ounce of protein for both women and men.
Taken from www.zonediet.com

Day #3

2009-01-03T07:07:00.000-08:00

Breakfast:
Fruit Smoothie
20 grams protein powser
1 cup blueberries
1 cup strawberries
3 macadamia nuts
4 ice cubes
Place all ingredients in a blender and blend at high speed until smooth. Add a little water if needed. Can eat nuts on the side if you prefer.

Lunch:
Quesadilla
1 corn tortilla
3 oz cheddar and jack cheese
3 Tbs guacamole
Jalapenos, sliced to taste
Top with salsa
1 orange for desert

Dinner:
Cheeseburger
3 oz lean ground beef
1 oz low fat cheese of choice
1 tbs of light mayonnaise
1/2 hamburger roll
1 thick tomato slice
1 large lettuce leave
can have one dill pickle wedge if you want
Dessert: 2/3 cup unsweetened applesauce with sprinkle of cinnamon.

Snacks:
1 hard boiled egg
1/2 pear
6 peanuts

1/4 cup cottage cheese
1/2 cup pineapple
3 almonds

Day #2

2009-01-02T07:30:00.000-08:00

Breakfast: Yogurt and Fruit
3 turkey bacon strips
Mix together below
1 cup plan low-fat yogurt
1 tbs slivered almonds
1/2 cup fresh blueberries

Lunch: Tuna Salad
3 oz. albacore tuna packed in water, drained
1/4 cup celery chopped
1 tbs olive oil-and-vinegar dressing
2 lettuce leaves
1 orange
1/2 cup blueberries

(oil-and-vinegar dressing is 1tsp olive oil and 2 tsp vinegar-I like balsamic and I add a little more vinegar)3 turkey bacon strips

Dinner:
Same as on Day 1

Snacks:
1/2 zone bar

1 1/2 oz deli-style turkey
1 tangerine
1 tbs avocado

Day #1

2009-01-01T07:00:00.000-08:00

Breakfast: Fruit Salad
3/4 cup of low-fat cottage cheese
1 cup fresh pineapple, cubed
1/3 low-sugar canned mandarin oranges, drained
3 macadamia nuts crushed
Instructions: place cottage cheese in a bowl, Fold in fruit and nuts.

Lunch: Chef's Salad
1 cup green-leaf lettuce
1/4 cup canned black beans (couldn't get chickpeas for today)
1/2 cup mushrooms
1/2 cup celery chopped
1 tbs olive oil-and vinegar dressing (1 teaspoon olive oil and 2 teaspoons vinegar)
1 1/2 ounces deli-style turkey breast cut up
1 1/2 ounces deli-style ham cut up
1 ounce reduced-cheese cut up
1 medium apple

Instructions: Mix veggies and meat together with dressing, serve apple for dessert.

Dinner: Ginger Chicken
1 tsp olive oil
3 ounces boneless, skinless chicken breast, cut lengthwise into strips
2 cups broccoli florets
1 1/2 cups snow peas
3/4 cup yellow onion, chopped
1 teaspoon fresh ginger grated
Dessert
1/2 orange
Instructions: In nonstick pan, heat oil over med. high heat. Saute chicken, 5 min until lightly brown, add in veggies, ginger and 1/4 cup of water. stir often until chicken is done, veggies are tender and water is reduced to glaze, about 20 min. (add more water if needed).

Snacks:
1 oz cheese
1/2 orange
1 TBS avocado

Blend:
1 cup water
1 pkg Splenda
1 cups frozen berries
3 cashews

EDIT: so dinner didn't happen because we were out and about and it was getting late, so we went to Taco Cabana- where I ate two Fajita Tacos with lettuce, cheese, tomato, and salsa on it. Will plan on dinner tonight. We will see though cause it is Friday and we might go out and to the movies.

A week in the Zone

2008-12-31T09:24:00.001-08:00

I recently purchased "A week in the Zone" by Dr. Barry Sears to help jump start my new years resolution. For the first week I am going to follow the recipes and eating patterns suggested in the book. I will also be following a basic "zone" meal plans allowing for a balance of carbohydrates, protein and fat portions. For female this would be 30 grams, 20 grams, and 10 grams (3-2-1). For a male it would be 45 grams, 30 grams and 15 grams (again 3-2-1). Later on I will get into blocks and "fine-tuning" but for this week I want to focus on removing foods that are not good for me and adjusting to the portions. I have read and heard that you will not go hungry while following the zone, sometimes it is even the opposite so don't worry about starving to death. :) For ease purposes I am going to just post what a female should eat/what I am eating. If you are interested in following I strongly suggest you get one of the zone books. I also suggest visiting www.zonediet.com.

Another important thing to mention and to give credit to is CrossFit. My husband and I have been working out at CrossFit OKC for over a year now and I love it. It was Jason, the owner, who pointed me in the direction of the Zone. I have toyed with the theory a bit but have not gone full force yet, hence the true lack of really toning up and loosing those awful love handles. I can say that I have gained quite a bit of muscle, and have not gained any weight (I have lost weight). One of the pushes for following a Zone diet (or even Paleo diet) is to improve on performance which is one benefit I am really ready for.

I am not sure how my schedule will allow me to post yet, but for now I will post one day at a time and then post thoughts for the day or changes to my comments.
I encourage you to visit, help encourage, share your thoughts/recipes, and what is working for you. Here we Go!