Happy Halloween!!!

Happy Halloween everyone! Have fun and enjoy the night...

Favorable Carbohydrate Choices

The shaded area shows the amount of favorable carbs that should make up a Zone balanced meal. Here are some choices both favorable and unfavorable.

Favorable

Most vegetables (except corn)

Most Fruits (except raisins and bananas)

Steel cut oatmeal, barley

Unfavorable Carbohydrates

Pasta, breads, cereals, bagels and potatoes

Bananas and raisins

Corn

Protein Choices

This is the portion size on your plate that constitutes protein... The following are you best (but not only) protein choices.
Skinless Chicken
Turkey
Fish
Very lean cut of meat
Egg Whites
Low fat Dairy
Tofu
Soy meat substitutes
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Pot Roast with Tomato Thyme Gravy

I have always loved pot roast...comfort food at it's best! The sauce for this is pretty light and with a few minor tweeks fairly Zone friendly. I cooked this in a crock pot for about 5 hours on high. To make: in your crock pot add 1/2 cup whole wheat flour, 1 packet of beef broth and 2 cups water. Mix well. Add 3 TB tomato sauce, 1 tsp dried thyme, salt and pepper to taste. Mix well and add roast to sauce mixture. Cook on low for 8-9 hours or high for 4-5 hours.
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Zoned Meatloaf

I use ground turkey for meatloaf, because 1 1/2 ounces is equal to a block of protein. You can use ground beef, or a combination but make sure you adjust your portion size accordingly.
Zoned Meatloaf- 1 pound ground turkey, 1/2 cup crushed tomatoes, 2 TB Worcestershire sauce, 1/4 cup grated Parmesan cheese, 2 slices of Orowheat Light bread (crusts cut off) broken into small pieces, garlic powder, salt and pepper to taste. Mix well and bake at 350 degrees for about an hour.
Zoned Meatloaf- 3 blocks
3 1/2 oz meatloaf (3 1/2 blocks protein/ 1 block fat)
1 1/2 cups broccoli and cauliflower (1/2 block carbs)
2 cups mixed green salad with kidney beans, hard boiled egg, pecans and olive oil dressing (2 blocks carbs, 2 blocks fat)
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Parmesan Crusted Pork Loin

I used the same pita mixture I have used in the past. I whole wheat pita (blended into crumbs), 1/4 cup shredded Parmesan cheese, garlic powder, salt and pepper to taste. Make sure you cut the pork loin into thin cutlets or they will dry out in the cooking. Dip into whole wheat flour, egg and finally pita crumbs and cook in pan with about 2 TB olive oil over med- high heat until both sides are golden. Transfer to baking sheet and bake for 25-30 minutes at 350 degrees.
Parmesan Pork Loin- 3 blocks
3 oz pork loin (3 blocks protein/ 2 blocks fat)
1 1/2 cups green bean (1 block carbs)
1 cup unsweetened applesauce (2 blocks carbs).
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Happy Cheat Day...

Today is my daughters 10th birthday party and I have a house full of 10 year old girls running around! Pizza and cake is on our menu!!!! Happy Cheating to you as well.

Timing is Everything...

There are some fairly strict guidelines as to when you need to eat in the Zone in order to remain in the Zone. So here they are:
1. Eat within 1 hour of waking in the morning.
2. Eat lunch within 5 hours of breakfast
3. Eat your afternoon snack within 5 hours of lunch.
4. Eat dinner within 2-3 hours of your afternoon snack.
5. Eat a snack before you go to bed at night.
You should be eating 5 times per day...most people eat 3 meals and 2 snacks but you can change that to fit your lifestyle. Make sure you never let more than 5 hours go by without eating either a snack or a meal. Always end your day with a snack before bed. This goes against much of what people have learned growing up, but your brain needs blood sugar during your rest at night.
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Stuffed Chicken

You can use a huge variety of ingredients for the stuffing, so be creative! I used 1/2 roasted red pepper chopped finely, 2 TB crumbled feta, 2 TB shredded Parmesan, 2 cloves garlic, 2 TB pecan pieces chopped finely, salt and pepper to taste. Mix ingredients and divide evenly between 4 boneless chicken breasts. Place filling in the middle and roll tightly placing the chicken seam side down to cook. Bake at 350 degrees for 35-40 minutes or until juices run clear.
Stuffed Chicken- 4 blocks (shown in picture)
3 oz chicken breast with stuffing (4 blocks protein/ 1 block fat/ 1/2 block carbs)
2 1/2 cups mixed green salad (3 blocks carbs/ 2 blocks fat)
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Paprika Chicken

I used drumsticks for my kids, but this could be used on chicken thighs or breasts and it would be great. I would recommend using chicken with the skin on for cooking so that it stays moist.
Paprika rub: 1 TB paprika, 1 tsp black pepper, 1 tsp course salt (I used sea salt and it was great). Mix together ingredients and sprinkle generously over chicken. Bake at 425 degrees for 30-35 minutes or until cooked through. Serve with sides of your choice.

Steak Sandwich

This is a favorite of my husband! The pepperjack gives it a good punch of flavor, but you can use whatever type of cheese you like. I saute the peppers before putting the sandwich together so they are tender.
Steak Sandwich- 3 blocks
1/2 whole grain roll (2 blocks carbs)
2 1/2 oz grilled skirt steak cut into strips (2 1/2 blocks protein)
1/2 green and red bell pepper mixture (1/2 block carbs)
1 slice pepperjack cheese (1/2 block protein/ 2 blocks fat)
1 cup mixed green salad (1 block carbs/ 1 block fat)
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Turkey Meatballs

I have posted the recipe for these on a couple previous posts, so I will not repeat myself!
Turkey Meatballs- 3 blocks
4 meatballs (3 blocks protein/ 1 block fat)
2 cups mixed green salad (2 blocks carbs/ 2 blocks fat)
1 1/2 cups green beans ( 1 block carbs)
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Crock Pot Chicken

There are about a million slow cooker recipes for chicken...I usually just add ingredients I like a "wing it" . For this recipe I used 2 large chicken breasts, 2 cups chicken broth, 1/2 tsp cumin, 1/2 tsp paprika, 1/4 tsp oregano, salt and pepper to taste. Cook on low for 4-5 hours or high for 3-4 hours.
Crock Pot Chicken- 3 blocks
3 oz chicken (3 blocks protein)
2 cups broccoli/ cauliflower (1 block carbs)
1 cup unsweetened applesauce (2 blocks carbs)
9 cashews (3 blocks fat)
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Happy Cheat Day!

I do miss pasta on occasion and ravioli is one of my favorites..can you tell it's my cheat day???

Dinner Scramble

My kids love having "breakfast for dinner" on occasion. This keeps with the theme and in the Zone!
Dinner Scramble- 3 blocks
1/2 red bell pepper (1/4 block carbs)
1/2 green bell pepper (1/4 block carbs)
3 strips turkey bacon cut into small pieces (1 block protein/ 1 block fat)
1/2 cup spinach leaves (negligible carbs)
2 eggs whipped ( 2 blocks protein)
Mix all ingredients and scramble together. This is low on carbs as is so you will need to add to balance. ( I added a whole wheat English muffin with hummus for fat).
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Turkey Taco Salad

Definately a stand by meal in our house...
Turkey Taco Salad- 3 blocks
4 cups mixed greens (1 block carbs)
3 oz turkey taco meat (2 blocks protein)
1/4 cup kidney beans (1 block carbs)
1/4 cup corn (1 block carbs)
1 oz cheddar cheese (1 block protein/ 3 blocks fat)
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Tex Mex Turkey Burgers

Turkey burgers can be a bit dry, however, this recipe makes a very moist flavorful burger.
Burgers- 1 pound ground turkey, 1/2 TB chili powder, 1 TB chipoltle seasoning (found in most grocery stores in the marinade section), salt and pepper to taste. Grill burgers until done and add pepper jack to top.
Tex Mex Burgers - 3 blocks
1/2 whole grain bun- (2 blocks carbs)
4 oz turkey burger patty (2 1/2 blocks protein )
1 slice pepper jack cheese (1/2 block protein/ 2 blocks fat)
2 cups broccoli/ cauliflower ( 1 block carbs)
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Pita Crusted Pork Loin

Making the crust out of pita bread instead of standard bread crumbs cuts down on the carbs and is lower glycemic (sugar) index. I use 1 whole wheat pita pocket blended into crumbs, 1/4 cup shredded parmesan cheese, salt, pepper and garlic powder to taste. Dip pork pieces into whole wheat flour, then coat with beaten egg whites and finally coat with pita mixture. Cook over med- high heat in about 2 TB olive oil until golden on both sides. Bake at 350 degrees for 15-20 minutes depending upon thickness of cuts.
Pita Pork- 3 blocks
3 oz pork loin (3 oz protein/ 1/4 block carbs)
1 1/2 cups green beans (1 block carbs)
2 cups mixed green salad (2 blocks carbs/ 3 blocks fat)
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The Happiest Place on Earth!

I have returned from a little mini-vacation to Disneyland and what I thought was going to be three days of eating nothing but JUNK! However, I was pleasantly surprised with some of the options that I found! First and foremost Disneyland has re-done their kids menus to include apple slices instead of french fries and a power pack lunch which includes a cheese stick, trail mix, piece of fruit and water! As for the adults the options have improved as well. They have fruit stands throughout the park and most of the spots we hit for lunch had a good selection of salads and fruit to offer. Good news for those of us trying to watch what we eat...even at the Happiest Place on Earth!

Top Sirloin

Top Sirloin - 3 blocks
3 oz top sirloin ( 3 blocks protein)
2 cups mixed greens salad (2 blocks carbs/ 3 blocks fat)
2 cups broccoli and cauliflower (1 block carbs)
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Zoned Chicken Parmesan

My kids love this recipe and it is very simple! I basically took the breading out of the original version. You can used your favorite pasta sauce or crushed tomatoes for this. Brown the chicken first. Place 1/2 cup of sauce in a baking dish and place chicken on top. Sprinkle with mozzarella cheese and bake for 35-40 minutes.
Chicken Parmesan - 3 blocks
3 oz chicken (3 blocks protein)
2/3 cup peas (2 blocks carbs)
1/2 cup applesauce (1 block carbs)
9 cashews (3 blocks fat)
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Pork Fajitas

I used the leftover pork I had from Sunday, but you can use any protein you like.
Pork Fajita - each 1 block
1 corn tortilla (1/2 block carb)
red bell pepper and onion mixture (1/4 block carbs)
1 oz grilled pork cut into strips (1 block protein)
sprinkling of cheddar cheese (negligible protein/ 1 block fat)
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Tuna Pita Wedges

This was really easy and surprisingly filling!
Tuna Pita - 2 blocks
1 whole wheat pita (2 carb blocks)
2 oz (divided into four servings) tuna fish (2 blocks protein/ 2 blocks fat from mayo)
1 TB relish divided into four servings ( 1/2 block carbs)
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Garlic and Herb Pork Loin

This is a pre-marinated pork loin and it is really flavorful!
Garlic Herb Pork Loin- (3 blocks)
3 oz pork loin (3 blocks protein)
1 1/2 cups green beans (1 block carbs)
2 cups mixed green salad with kidney beans, pecans, goat cheese and olive oil dressing (2 blocks carbs/ 3 blocks fat)
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Simple Breakfast Burrito

This is a really quick and easy breakfast and consists of ingredients most Zoners will have on hand!
Breakfast Burrito- 2 blocks
1 whole wheat carb balance tortilla (1 block carbs)
1 egg scrambled (1 block protein)
1 1/2 strips turkey bacon (1/2 block protein)
1/2 oz cheddar cheese (1/2 block protein/ 1 1/2 blocks fat)
1/2 apple cut into slices (1 block carbs)
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Chicken and Beef Stir Fry

I used both leftover grilled chicken and skirt steak for this stir fry. Use what you have!
Stir Fry- 3 blocks
1 1/2 cup broccoli (1/2 block carbs)
1 1/2 cups cauliflower (1/2 block carbs)
1 1/4 cups broccoli slaw (1/4 block carbs)
2 oz chicken (2 blocks protein)
1 oz skirt steak (1 block protein)
2 TB Soyaki as sauce (1 block carbs/ 2 blocks fat)
3 cashews broken into pieces (1 block fat)
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Taco Salad

Turkey Taco Salad- 3 blocks
3 cups romaine lettuce (1/3 block carbs)
3 oz turkey taco meat (2 blocks protein)
1/4 cup corn (1 block carb)
1/4 cup kidney beans (1 block carbs)
1 oz cheddar cheese (1 block protein/ 3 blocks fat)
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