Out of Town

Hey there Zoner's...I will not be blogging until Friday due to being out of town! Thanks

Tuna Pita

This is a great 2 block snack or light lunch...
Tuna Pita Wedges- 2 blocks
1 whole wheat pita cut into 1/4's (2 block carbs)
2 oz tuna (1/2 oz on each wedge) (2 blocks protein/ 2 blocks fat)
Dab of relish to top. Post thoughts to comments.

Grilled Chicken Salad

I marinated the chicken in a Chipotle seasoning before grilling, in order to give this salad a little extra flavor. Use whichever salad fixings you like and add chicken cut into strips on top!
Grilled Chicken Salad- 3 blocks
3 oz grilled chicken (3 blocks protein)
4 cups mixed greens (1 block carbs)
1/4 cup kidney beans (1 block carbs)
3 croutons crushed (1 block carbs)
Olive oil and balsamic vinegar dressing and almond slivers (3 blocks fat)
Post thoughts to comments.

Another 40 Days Check In!

We are now a little over half way (hard to believe) on the 40 days with no cheating. Here is what my experience has been thus far. The first two weeks I felt pretty good, with no real changes. However, in week three I definitely noticed that my energy is down and I am not feeling as good as I normally do. I am not sure if it is the decrease in overall calories, or the lack of any kind of insulin spike in the week. I will tell you this...appreciate and EMBRACE your cheat days. They are important on many levels, but your body needs the break as well (at least mine appears to!). I will finish this out to the end, but I will look at my cheat days with a whole new respect. Post thoughts to comments.

Food Log- Example

I was hoping to get this image bigger, however, it is an example of how simple a food log can be. Create a page to track your protein, carbs, fat and total blocks per meal. That's it! I can not stress enough how much this will help you to keep focused and accountable for your blocks! (if you click on the picture it will enlarge so you can print it out)

Pork Chops with Apple Relish

I like to use thin sliced pork cutlets for this recipe. The apple relish is very simple and adds a lot of flavor to the pork. In a small saucepan add 1 large apple peeled and cut into small pieces, 2 TB apple cider vinegar, 1 tsp cinnamon, 1/2 tsp cayenne pepper. Bring to a boil and reduce heat to let simmer for 10 minutes or so, or until apples are soft. Makes two servings (1 block each).
Pork Chop Dinner- 3 blocks
3 oz pork cutlet (3 blocks protein)
1/2 serving apple relish (1 block carbs)
2 cups green beans and cashews (1+ block carbs/ 3 blocks fat)
Post thoughts to comments.

Roasted Chicken

I used the rotisserie setting on our grill for this, but you can roast a whole chicken in the oven just as easily and have lots of great leftovers!
Roasted Chicken- 3 blocks
3 oz chicken (3 blocks protein)
1 1/2 cups green beans (1 block carbs)
2 cups mixed greens with kidney beans, goat cheese, pecans and 3 crushed croutons (2 blocks carbs/ 3 blocks fat).

Zone Shake

I posted this when I first started this blog. However, I still get asked frequently about protein shakes. I am all about simplicity, and this Zone shake is definitely that. ProZone is a pre-balanced shake mix that comes in vanilla, chocolate and strawberry flavors. If made with water it makes a 2 block shake. If made with milk (I recommend) it makes a 3 block shake. To make: in a a blender combine 1 cup milk, 3 heaping TB ProZone and 7-9 ice cubes. Blend until smooth (add more ice if you like your shakes really thick). I have this for late night snack most nights because it is sweet enough to be like a dessert, and it fills me up. You can buy this at some Vitamin Centers as well as online through Nutribiotic. (www.nutribiotic.com) Post thoughts to comments.

It Tastes Like Apple Pie!!!

This is my current favorite snack! I am not a fan of Greek Yogurt by itself, however, it takes on the flavor of whatever you add to it. I prefer the Fage yogurt (you can find it in most grocery stores) because the texture is smoother. For a 1 block snack: mix 1/2 container Greek Yogurt, 1 TB apple butter and top with slivered almonds. For a two block snack use the whole container and double your other quantities! It is really delicious and very easy! I have this for dessert a lot as well. Post thoughts to comments.

Happy St. Patrick's Day!!!

My family does not care for cabbage, but it is an obvious side to this traditional St. Patrick's dish! I cooked this corned beef brisket in the crockpot for about 11 hours on low. The carrots were added in the last hour of cooking. Corned beef is a fatty meat, so take that into account with the rest of your meal.
Corned Beef Dinner- 3 blocks
3 oz corned beef (3 blocks protein/ 2 blocks fat)
1 cup green beans and small spoonful of carrots (1 block carbs)
2 cups green salad (2 blocks carbs/ 1 block fat)
Post thoughts to comments.

What Would You Like????

I am looking to change the format of the Eat This blog a bit and would like some feedback. Please let me know what you are interested in seeing on the blog. Be specific (less recipes, more education, more open forum etc...) on what you would find the most helpful. Let me know what you think!! Post thoughts to comments...

Slow Cooked Pork Roast

To make: Place 1 pork shoulder roast in crockpot with 3 cloves minced garlic, 1 cup chopped onion, 1 tsp Italian seasoning, salt and black pepper to taste. Pour 2-3 cups chicken broth over meat and spices. Cook on low for 9-10 hours or high for 4-5 hours or until pork falls apart to fork. Serve with side of choice.

Zone Pizza

Zone Pizza- 3 Blocks
1/2 whole wheat pita (1 block carbs)
1 TB pizza sauce (neg)
5-6 slices of turkey pepperoni (1/2 block protein/ 1 block fat)
1 oz mozzarella shredded (1 block protein)
1/2 oz cheddar (1/2 block protein/ 1 block fat)
1 1/2 cups mixed green salad (1 block carbs/ 1 block fat)
Post thoughts to comments.

40 Days Check In!

It as been 15 days without cheating! I am just checking in on all of those who are joining in the "fun" challenge. How are we doing? I have had one really hard day, but other than that it has been okay. I have found that not having cheat days has re-focused my habits and just "tightened" everything down a bit. I would love to hear from you as to how this is going for others! Hang in there gang...almost half way!

Top Sirloin with Peppers

I use top sirloin in this because it is tender and keeps its moisture when prepared in the slow cooker. Cut top sirloin into pieces and set aside. Cut 1 red bell pepper and 1 green bell pepper in to strips and place 1/2 of them into a crockpot. Place top sirloin pieces in crockpot and top with remaining peppers. Pour 2 cans stewed tomatoes on top of beef and peppers and add salt, pepper and any other desired spices to taste. Cook on low for 8-9 hours or high for 3-4 hours or until beef is tender to fork. Cut into desired block sizes (1 block per oz) and serve with side of your choice. Post thoughts to comments.

Tri-tip Salad

This is a quick meal to put together if you have leftovers. Mix whatever salad type you like!
Tri-tip Salad- 3 blocks
4 cups mixed greens (1 block carbs)
1/4 cup kidney beans (1 block carbs)
3 croutons crushed (1 block carbs)
1 TB slivered almonds, goat cheese, olive oil and balsamic vinegar dressing (3 blocks fat)
3 oz sliced tri-tip (3 blocks protein)
Post thoughts to comments.

Zoned Meatloaf

This recipe is fairly basic for Zoned meatloaf and there are many of them out there, so pick one that best appeals to you. I used only ground turkey, but you can mix in 1/2 ground beef as well for a different flavor. To make: 1 pound ground turkey, 1 egg, 1/2 cup ketchup, 1/4 cup Parmesan cheese, 2 TB Worcestershire sauce, 2 slices Orowheat Light bread (I soak mine in milk to soften), 2 cloves garlic, salt and pepper to taste. Mix well and bake at 350 for 55-60 minutes.
Zoned Meatloaf Dinner - 3 blocks
4 1/2 oz meatloaf- (3 blocks protein)
1 1/2 cups green beans (1 block carbs)
1 cup unsweetened applesauce (2 block carbs)
9 cashews (3 blocks fat)
Post thoughts to comments.

Comfort Food

There is nothing better than hot soup on a rainy night, and this is a really simple one that can cook all day in the crockpot. To make: add 1 32 oz carton chicken broth, 12 oz cut up pre-cooked chicken pieces, 2 zucchini sliced, 2 carrots sliced, 2 stalks celery sliced, 1/2 cup parsnip chopped, salt, pepper and Italian seasoning to taste. Cook for 3-4 hours on high or 7-8 hours on low. 2 ladles is about 2 blocks of protein and carbs so you will need to add fat to balance. Post thoughts to comments.

Turkey Taco Salad

Turkey Taco Salad- 3 blocks
3-4 cups mixed greens (1/2 block carbs)
1/4 cup kidney beans (1 block carbs)
1/4 cup black beans (1 block carbs)
3 oz turkey taco meat (2 blocks protein)
1 oz shredded cheddar (1 block protein/ 3 blocks fat)
Post thoughts to comments.

Hold the Fries...Please!

I generally prefer to taste of beef hamburgers to ground turkey, and Trader Joe's carries organic, grass fed beef that is really tasty!
1/2 whole wheat bun (1 block carbs)
2 1/2 oz hamburger patty (2 1/2 blocks protein)
1/2 oz shredded cheddar cheese (1/2 block protein/ 1 block fat)
2 cups mixed green salad (2 blocks carbs/ 2 blocks fat)
Post thoughts to comments.

Steak and Pepperjack Sub

This is a favorite in my house!!! Make extra steak for leftovers for lunch, or assemble extra sandwiches to take for lunches. Grill flank steak and cut into strips. In a saute pan cook 1 red and 1 yellow bell pepper slices until just tender. On a cooking sheet place 4 rolls open faced and place 1/2 slice pepperjack cheese and 1/4 of the pepper mixture on each. Place desired amount of steak and top with remaining 1/2 slice of pepperjack on each roll. Bake at 400 degrees until cheese is melted (about 5-7 minutes)
Steak Sub- ( 3 blocks)
1/2 whole wheat roll (1 1/2 blocks carbs)
1/2 bell pepper slices (1/4 block carbs)
1 slice pepper jack cheese (3 blocks fat/ 1 block protein)
2 oz flank steak (2 blocks protein)
1 1/2 cups green beans (1 block carbs)
Post thoughts to comments.