Pita Pizza

One of my favorites! Change up the topping to suit your likings.
Pita Pizza- 2 blocks
1 whole wheat pita (2 blocks carbs)
1 TB pizza sauce (negligible)
Green and red bell pepper slices (totaling 1/4 pepper) (negligible)
9 turkey pepperoni slices (1/2 block protein/ 1 block fat)
1 1/2 oz mozzarella cheese (1 1/2 blocks protein/ 1/2 block fat)
Post thoughts to comments.

Chicken Burgers

You can either grind your own chicken in a food processor or buy pre-ground chicken for this recipe. In a bowl mix: 1 TB paprika, 2 tsp ground cumin, 1/2 tsp cardamom, 1/4 tsp cayenne pepper, 1/4 tsp black pepper and salt. Mix dry ingredients with ground chicken. Form into small patties and grill.
Chicken Burgers- 3 blocks
1/2 whole wheat pita (1 block carbs)
3oz chicken patty (3 blocks protein)
1/2 cup chopped mixed greens (negligible)
1 oz goat cheese (1 1/2 blocks fat)
1 1/2 cups green beans (1 block carbs)
1/2 cup applesauce (1 block carbs)
Post thoughts to comments.

Teriyaki Skirt Steak

I marinated the steak in pieces for about 2 hours before cooking.
Teriyaki Skirt Steak- 3 blocks
3 oz skirt steak (3 blocks protein)
2 cups broccoli/ cauliflower mixed (1 block carbs)
2 cups mixed herb salad with kidney beans, goat cheese, pecans and olive oil dressing (2 blocks carbs/ 3 blocks fat)
Post thoughts to comments.

The Other Piece

With all the hard work you are putting into your nutrition...are you putting as much effort into your fitness? They work well as separate units, but together are an unbeatable combination.

Chicken Quesadilla

Chicken Quesadilla - 3 blocks
1 whole wheat tortilla (1 block carbs)
2 oz chicken cut into strips (2 blocks protein)
1 oz shredded mozzarella (1 block protein)
1/2 green bell pepper chopped (1/4 block carbs)
1/2 red bell pepper chopped (1/4 block carbs)
1/4 cup vegetarian refried beans (1 block carbs)
Post thoughts to comments.

Bacon, Egg and Cheese Muffin

A much healthier version of the original!
Bacon Egg and Cheese Muffin- 2 blocks
1 whole wheat English muffin toasted (2 blocks carbs)
1 egg (1 block protein)
1 1/2 strips turkey bacon (1/2 block protein)
1/2 oz cheddar cheese (2 blocks fat/ 1/2 block protein)
Post thoughts to comments.

Ground Turkey Tostada

I took a photo of one tostada which is about 1 1/2 blocks. Increase the number of tostada's depending upon your blocks. I generally have two and my husband may have three.
Turkey Tostada (1 1/2 blocks each)
1 corn tortilla (1/2 block carbs)
1 1/2 cups mixed greens chopped (1/2 block carbs)
1 1/2 oz ground turkey taco meat (1 1/2 blocks protein)
1 TB corn (1/4 block carbs)
1/2 oz cheddar cheese (1 1/2 blocks fat)
Post thoughts to comments.

Pecan Crusted Chicken

I found this to be a little bit salty...but if you are craving salt as many Zoner's do...leave the recipe as is. If not I would omit the salt in the recipe. Otherwise, it was pretty tasty and quick!
Mix: 1/2 tsp salt, 1/2 tsp sage, 1/4 tsp black pepper, 1/4 cup of chopped pecan pieces and mix well. Place chicken breasts (I cut mine into pieces) in bowl and drizzle with Worcestershire sauce for about 15 minutes. Coat each piece of chicken with the nut mixture. Heat 2 TB olive oil in a pan over med- high heat and cook chicken pieces until golden. Pour 1/2 cup chicken broth and simmer for about 10 minutes or until cooked through.
Pecan Crusted Chicken- (3 blocks)
3 oz chicken (3 blocks protein/ 3 blocks fat with nuts and oil)
2 cups green beans (1 1/2 blocks carbs)
1 whole pita cut into slices and toasted (2 blocks carbs)
Post thoughts to comments.

Good Fats...

I get a lot of questions regarding fat in the Zone diet. I have put together some of the "good fats" (avocado should be in there too, but I did not have one). Fat is extremely important in any nutrition for two very important reasons. First, fat supplies essential fatty acids to your body which allows your body to produce a powerful hormone called eicosanoids. These hormones control the level of inflammation that effects your brain, heart and immune system. Second, fat in your diet controls that rate that any carbohydrate enters into the bloodstream. This in turn helps to control the insulin secretion in the body. I have listed the amounts of each item you need to equal one block of fat...
Extra Light Olive Oil- about 1 tsp= 1 block fat
Cashews- 3 cashews= 1 block fat
Almonds- 3 almonds = 1 block fat
Peanuts- 6 peanuts = 1 block fat
Avocado- 2 TB avocado= 1 block fat
Macadamia nuts- 1 macadamia = 1 block fat
Olives- 5 olives= 1 block fat
Pistachio nuts- 6 pistachios = 1 block fat
Almond butter- 1 tsp = 1 block fat
Guacamole- 2 TB = 1 block fat
hummus- 2 TB = 1 block fat

Slow Cooker Pork Loin

I used a 2lb pork loin and started by layering the bottom of my crock pot with onions. In a small bowl mix: 1 cup hot water, 2 TB brown sugar, 3 TB rice vinegar, 2 TB soy sauce, 1 TB ketchup, 1/2 tsp black pepper, 1/2 tsp salt, 1/4 tsp garlic powder, hot sauce to taste. Mix well and pour over the top of the pork loin. Cook for 6-8 hours on low or 3-4 hours on high.
For the bean salad: saute 1 tsp on olive oil with 1/4 cup chopped onions, add in 1 can cannellini beans, and 1/2 can of stewed tomatoes. Add 1 tsp oregano and salt and pepper to taste. Cook over low heat for 10 -15 minutes.
Pork Loin- 3 Blocks
2 1/2 oz pork loin (2 1/2 blocks protein / 1 block fat)
1 cup bean salad- (2 blocks carbs/ 1 block protein)
1 cup zucchini and red peppers (1 block carbs/ 1 block fat (sauted in olive oil))
Post thoughts to comments.

The Incredible Edible...Controversy?

Skip Hanson of CFSCC forwarded this article from the NY Times regarding some of the labeling of eggs. Is organic really organic, and what is the difference between "cage free" and "free range" ?. I love eggs...no two ways about that. I think they are a huge part of most Zoner's daily life in one form or another. I am posting the link to the article so you can all read and see what you think. Post your thoughts and comments!
http://well.blogs.nytimes.com/2008/09/18/unscrambling-the-egg/

Pork Chops and Apple....Relish!

I have posted this once before, but it is such a quick and flavorful recipe I wanted to make it again! The apple relish consists of: 1 apple peeled and cut into small pieces, 1 TB of apple cider vinegar, 1/8 cup sugar, 1/2 tsp cinnamon, 1/2 tsp Cayenne pepper. Place all ingredients in a saucepan and simmer until soft (about 10 minutes). Makes enough for 2 servings.
Pork Chops with Apple Relish (3 blocks)
3 oz pork (3 blocks protein)
1/2 apple relish recipe (1/2 block carbs)
1 1/2 cups green beans (1 block carbs)
1/2 whole wheat pita with 2 TB hummus (1 block carbs/ 2 blocks fat)
Post thoughts to comments.

Per Your Request!

A couple of the trainers at CFSCC (Rob and Annie) requested that I try and Zone a bacon cheeseburger! So here it is guys...maybe not In & Out Burger, but pretty good all the same and much healthier in the long run. I used ground lean sirloin, but if you use ground turkey you can have a 3 oz patty.
Bacon Cheeseburger- (3 blocks)
1 slice Orowheat Light bread (1/2 block carb)
2oz ground sirloin patty ( 2 blocks protein)
1 slice turkey bacon (less than 1/2 block protein)
1/2 oz mozzarella cheese (1/2 block protein)
2 cups mixed greens with garbanzo beans, Gorgonzola cheese, and slivered almonds with olive oil and balsamic vinaigrette. (2 blocks carbs/ 3 blocks fat)
Post thoughts to comments.

Ahhh...leftovers

I used some leftover London Broil from last night's dinner to make this steak sandwich for lunch today...I love leftovers!!
Steak Sandwich- 2 blocks
1/2 whole wheat pita- (1 block carbs)
1 1/2 oz London Broil cut into strips (1 1/2 blocks protein)
1 slice pepperjack cheese ( 1/2 block protein/ 2 blocks fat)
chopped spinach leaves ( negligible)
1/2 apple sliced (1 block carbs)
Post thoughts to comments.

Spice Rubbed London Broil

I used London Broil for this, but you could use Skirt Steak or Flank Steak and it would be great too! Spice Rub: 4 tsp chili powder, 2 tsp coriander, 1 tsp oregano, 2 tsp brown sugar. Mix and rub on both sides of meat. I cooked this at 425 degrees for about 35-40 minutes.
Spice Rubbed Steak- 3 blocks
3 oz London Broil- (3 blocks protein)
2 cups broccoli slaw with snow peas- (1 block carbs)
2 cups spinach salad with apples, feta, walnuts and Raspberry vinaigrette (2 blocks carbs/ 2 blocks fat) Post thoughts to comments.

Mediterranean Stuffed Chicken Cutlets

I wish that I had cut this chicken in half before photographing it to give you an idea of the filling, but I did not...sorry! This was really flavorful and moist which is hard to do sometimes with chicken cutlets. I bought chicken cutlets already prepared, but you could use standard chicken breasts and cut them in half lengthwise. In a medium bowl mix: 1/2 cup feta, 1/2 jarred roasted red bell pepper finely chopped, 1/4 cup chopped olives, 3 scallions thinly sliced, 1/4 tsp oregano. Mix ingredients and set aside. Lay cutlets flat and put equal amounts of feta mixture in the middle of each cutlet. Roll cutlet and place on baking sheet seam side down. Season with salt and pepper and bake at 350 degrees for about 30 minutes. Top with crushed tomatoes or tomato based sauce of your liking. Makes enough filling for 4 cutlets.
Chicken Cutlets- 3 blocks
1 2oz chicken cutlet stuffed- 2 1/4 blocks protein/ 1 block fat)
1 1/2 cups green beans (1 block carbs)
2 cups mixed greens with kidney beans, pecans, feta and olive oil dressing (2 blocks carbs/ 2 blocks fat)
Post thoughts to comments.

Back in the Saddle

After a good day of cheating, this was a good choice to get back to the Zone. I love soup because you can add pretty much any veggies you have around and it will taste great. The base of this soup is organic chicken broth. Added chopped grilled chicken, celery, carrots, zucchini, parsnips, onion, salt and pepper. I am figuring that a bowl would be about 3 blocks, but it is hard to measure exactly with soup. You will need to add fat to balance this out, so either grab some nuts or cut your portion size and have this with salad. Post thoughts to comments.

Cheat, Drink and be Merry!

Wow! Not one green thing on this plate!!! Must be a cheat day...I want to again stress the importance of taking one day off the measuring, weighing and scrutiny and just eat what you like. I had this for dinner tonight and enjoyed every bite....tomorrow will come soon enough and back to the Zone we go! Happy Cheat Day!
Post thoughts to comments.

Pork Cutlets

This is another family favorite in my house. I put it with applesauce because sometimes I just get tired of salad. However, salad would be a great side with this as well...(just giving you some options). The breadcrumbs are made of: 1 pita pocket, 1/4 cup Parmesan cheese, 1/2 TB garlic powder, salt and pepper. Blend the pita in a blender to make crumbs and add the rest of the ingredients. I sliced a pork loin roast into cutlets and dipped each slice into, first whole wheat flour, then beaten eggs and finally the crumbs. Heat a pan with 2 TB olive oil and cook each slice until golden brown. Transfer pieces to a cooking sheet and bake at 35o degrees for 20-25 minutes.
Pork Cutlets- 3 blocks
3 oz pork (3 blocks protein/ 2 blocks fat/1/2 block carb)
2 cups broccoli and cauliflower mixed (1/2 block carbs)
1 cup applesauce (2 blocks carb)
Post thoughts to comments.

Turkey Melt

Turkey Melt- 2 blocks
2 slices Orowheat Light bread- (1 block carbs)
2 oz sliced turkey (1 block protein)
1 slice Swiss cheese (1 block protein/ 2 blocks fat)
1/2 apple sliced ( 1 block carbs)
Post thoughts to comments.

Pass it Along!

Sarah Walls of CFSCC originally gave me a heads up about the Chili Lime Chicken Burgers at Trader Joe's, which are really pretty good. I just found the Southwest Turkey Burgers there on my last trip. I am generally not a big fan of processed, pre-formed food. However, both of these are worth a try. They make great lunches and they have no hydrogenated anything. Each patty is 2 protein blocks and 1 fat block. I know that lunch can be a challenge for many people, so check these two items out. Post thoughts to comments.

Teriyaki Stir Fry

I cooked the chicken (cut into small pieces) in a stir fry pan with about 1 tsp of teriyaki sauce. Remove the chicken and set aside. Stir fry you veggies in the same pan and let the chicken flavorings cook into the veggies. I added about 1/4 cup water and another 1 tsp of teriyaki to cook the veggies until tender. Add the chicken back in until heated through.
Teriyaki Chicken Stir Fry- 3 blocks
3 oz chicken (3 blocks protein)
1 1/2 cups broccoli cut up (1/2 block carbs)
2 cups broccoli slaw (1/2 block carbs)
1/2 cup snow peas (1/2 block carbs)
slivered almonds to top (3 blocks fat)
Post thoughts to comments.

Taco Pocket

This is a variation on the classic taco salad. This would make a great 3 block lunch as well.
Taco Pocket- 3 blocks
1 pita pocket divided (2 blocks carbs)
3 oz turkey taco meat 1 1/2 oz in each pocket (2 blocks protein)
2 cups mixed greens (1/2 block carbs)
1/8 cup kidney beans (1/2 block carbs)
1 oz cheddar cheese (1 block protein/ 3 blocks fat)
I mixed the salad in a bowl and divided it evenly into each pocket. Post thoughts to comments.

Scramble...

Sunday mornings are the one morning of the week that I like to sit down and have a big breakfast. I generally do not eat 3 block meals during the day, however, if I do have a big start like this I will eliminate my mid-morning snack.
Scramble- 3 blocks
1/2 green bell pepper (1/4 block)
1/2 red bell pepper (1/4 block)
1 cup leaf spinach stems cut off (1/4 block?)
Saute the first three ingredients in about 1 tsp olive oil until tender and wilted(1 block fat)
2 eggs beaten added to pepper/spinach mix (2 blocks protein)
1 oz mozzarella cheese sprinkled on top to finish (1 block protein/ 1 block fat)
2 pieces Orowheat Light bread toasted (1 block carb)
Post thoughts to comments.

Miracle Drug???

There is so much research on Omega 3 fatty acids out there right now, that I could make this post go on, and on, and on with all the scientific findings. However, more valuable to all the people reading this post, are the real life results that people have gotten or not gotten from supplementing with fish oil. I would love to hear from you on this subject, and get your opinions about the benefits or lack of benefits you have experienced.
Post thoughts to comments.

Tuna Fish

Thanks to Whitney Stoner of CFSCC for turning me on to Orowheat Light bread. Yes...that is two slices of bread on that sandwich! Two slices are 1 carb block...YEAH! There are many options to add to your tuna fish. I like mine with relish which is negligible unless you add quite a bit. However, if you mix in ingredients that are higher in carbs, make sure you count them in your overall block count.
Tuna Fish- 2 blocks
2 slices Orowheat Light bread- (1 block carb)
2 TB tuna fish mixed with 2 tsp light mayonnaise(2 block protein/ 2 blocks fat)
1/2 apple slices (1 block carbs)
Post thoughts to comments.

Family Favorite

I have posted this recipe once before and it still remains one of my families favorites.
Turkey Meatballs- 3 blocks
4-5 turkey meatballs (approx 1/2 oz each) (2-3 blocks protein/ 1 block fat)
2 cups broccoli- (1 block carbs)
2 cups salad with garbanzo beans, egg and feta cheese and olive oil dressing (2 blocks carbs/ 2 blocks fat)
Post thoughts to comments.

Steak & Zucchini Skewers

You could use any variety of protein and carbs on this one. I use a marinade of 1TB olive oil, 3 cloves minced garlic, 1 tsp balsamic vinegar salt and pepper. Marinade the steak for about 30 minutes before grilling or broiling.
Steak and Zucchini Skewers- 3 blocks
3 oz steak cut into cubes- (3 blocks protein/ 2 blocks fat from marinade)
2 cups zucchini cut lengthwise and sliced- (1 block carb)
2 cups spinach salad with apples and pecans- (2 blocks carb/ 1 block fat)
Post thoughts to comments.

Stuffed Chicken

This was the first time I tried this recipe and the chicken was a bit dry. I would brown the chicken in a pan next time to try and seal in some of the moisture. Other than that this was pretty easy and straightforward. I cut two large boneless, skinless chicken breasts in half lengthwise. Saute spinach with some salt and pepper until wilted. Place about 1/2 tsp on Dijon mustard on each chicken cutlet and place 1/3 slice of pepperjack cheese on top of the mustard. Place about 1 TB of spinach on top of the cheese and roll the chicken seam side down. Pin with a toothpick. Place on a cooking sheet and bake at 350 for about 25 minutes.
Stuffed Chicken- 3 blocks
3 oz chicken- (3 blocks protein/ 2 blocks fat from cheese)
1 1/2 cups green beans (1 blocks carbs)
2 cups salad with kidney beans, pecans, and feta cheese (2 blocks carbs/ 1 block fat)
Post thoughts to comments.

Forbidden Fruit????

There is some debate about the use of coffee on the Zone. There is quite a lot of evidence to support the fact that caffeine raises insulin levels in the body. Just how much caffeine causes this effect is at the heart of this debate. Sodas and sugary drinks with caffeine are definate no-no, but how about a cup of black coffee? Most of the research I have found states that having one cup of coffee or caffeinated tea per day will have little overall effect on your insulin levels. I am personally of the belief that my one morning cup of coffee does more to help than hurt me. I would love to hear your feedback on this subject! Post thoughts to comments.