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Quick Introduction to the Zone
Analogy of a Life in the Zone
How To Enter the Zone
Food Basics
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Fine Tuning in the Zone
How to Zone a Recipe
Top Ten Ways to Eat Out Zonefully
Exercise in the Zone
Top Ten Zone Exercise Tips
Kids in the Zone
What are Eicosanoids?
Living in the Zone
Four Pillars of Aging
How to Reduce Stress
Short and Long-Term Goals
How to Survive Holiday Eating
How to Break a Hormonal Plateau
Maintenance in the Zone
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SnacksSnacks and more snacks:

Zoned Fudge
(from Anne-Marie's kitchen)

  • 6 tbsp. fructose and 6 tbsp. water. Bring to a full boil in microwave (8C).
  • Add 3 tbsp. natural smooth or crunchy peanut butter (2 tbsp. if using almond butter or cashew butter) and bring back to a full boil again (9F - 27 grams).
  • Add 1 1/2 cups (75 grams) powdered skim milk (6C, 5P).
  • Add 60 grams chocolate whey protein powder.
  • (3 ½ scoops Interactive whey) (8 1/2P).
  • Add 1/3 cup dark organic cocoa.
  • Add 1 tbsp. chopped almonds and 2 tbsp. chopped peanuts  (3F - 9 grams).
  • Add 2 tbsp. whole flax seed.
Add skim milk powder to fructose, water and butter mixture. Then add the rest of the ingredients. Mixture will be thick. If too thick add 1 tsp. water (be careful not to add to much). Mixture will thicken as it cools.

Spray mini muffin pans with Pam spray. Put into mini muffin pans. Freeze.

Makes 12 (1) block snacks.

Keep frozen. They taste just like fudge - very decadent. Great for pre-work out snacks and bedtime snacks. They also keep good in a plastic container in a drawer at work.

Zone Appetit!

Makes 12 (1) block snacks.
1 fudge = 100 calories

BreakfastsBreakfasts and more breakfasts:

Hi-Fibre Yogurt Breakfast
(from Anne-Marie's Kitchen)

  • 1/2 cup no fat plain yogurt (6g P, 8g C)
  • 1/2 cup 1% cottage cheese (15g P, 6.7g C, 1.3g F)
  • Sweetener to taste
  • 1/4 cup Fibre 1 cereal (5g C-fibre deducted)
  • 1/2 cup fresh raspberries (4.5g C)
  • 1 tbsp. dried cranberries (6g C-fibre deducted)
  • 2 tbsp. slivered almonds (6g F)
  • 1 tbsp. unsweetened shredded coconut (3g F)
  • 1 tbsp. whole flax seed (Dr. Sears says do not have to count)
Mix all ingredients together. Can be made night before (but add Fibre 1 cereal in morning).

3 blocks
P = 21g
C = 30g
F = 10g

Zoned Zucchini Bacon Cheese Melt
(From Anne-Marie's kitchen)

  • 3 strips turkey bacon (in bite size pieces) (10P, 9F). (precook slightly in microwave).
  • 1/4 cup low fat shredded cheese (10P, 5F).
  • 1 clove garlic, chopped.
  • ½ cup sliced spanish onion. (10C)
  • 5-6 mushrooms, sliced.
  • ½ red pepper cut in strips.
  • 2 cups zucchini, sliced (10C).
  • 2 tomatoes, sliced (10C).
Spray teflon coated pan with Pam spray. Sauté garlic, onion, mushrooms and bacon for approx. 5 minutes on medium heat. Add zucchini and sliced tomato. Cook until desired softness reached. Turn heat off and add cheese. Cover with lid until cheese melted.

LunchLunch and more lunches:

Zoned Black Bean Chili
(from Anne-Marie's kitchen)

  • 1 cup *TVP (prepared - 1 cup dry TVP with 1 cup boiling water - let sit 5 minutes)
  • 5 - 6 mushrooms, sliced
  • 2 cloves chopped garlic
  • ½ cup chopped onion
  • ½ cup chopped red pepper (or jalapeno, if you like it hot)
  • 1 28 oz. can diced tomatoes (or crushed)
  • 1 can tomato paste
  • 1 can water (tomato paste can)
  • 1 19 oz. can black beans (drained)
  • 1 19 oz. can lentils (drained)
  • 1 ½ tbsp. chili powder
  • ½ - 1 tsp. cumin
  • ½ tbsp. cocoa
  • 1 tbsp. fructose, 1 tbsp. vinegar
* 1 block of TVP = 7 grams protein (2 1/2 tbsp. or 15 grams)

Sauté onions, mushrooms, garlic and pepper until soft.
(I use Pam spray).

Put a rack on the burner ie cookie rack so beans do not burn. Combine all of the above ingredients and bring to a boil. Simmer for about 1 hour. Makes 8-1 cup servings.

Sprinkle with 1 ½ tbsp. shredded 3-blend low-fat cheese. Top with no fat sour cream. Serve with 24 peanuts or 12 peanuts & 6 cashews, small salad or 1 fruit.

Per serving: 3 ½ C. blocks
3 P blocks (incl. cheese)
3 F blocks

DinnerDinner and more dinners:

Zoned Veggie Lasagna
(From Anne-Marie's kitchen)

(Makes 8 blocks)

  • 1 bread loaf pan
  • 2 medium zucchini )
  • 5-6 mushrooms, sliced )
  • ½ cup chopped spanish onion ) (10 C)
  • 1 cup low-fat spaghetti sauce (ie Healthy Choice) (24C)
  • 2 tbsp. tomato paste
  • Sweet basil, oregano, garlic to taste
  • ½ cup veggie ground round or 5 tablespoons TVP (15P, 6C)
  • 2 tsp. canola or olive oil (9F)
  • 1/4 cup egg beaters (5P)
  • 1/3 cup 1% cottage cheese (10P, 4C)
  • ½ cup shredded 3-blend cheese or mozzarella cheese (18P, 10F)
  • 2 tbsp. light parmesan cheese (6P, 2F)
Slice zucchini lengthwise into 6 even slices and brush or spray with olive oil. Broil for about 5 minutes or until desired tenderness is reached. (Note: The zucchini will not soften when baking in lasagna).

Sauté mushrooms and onions in oil. Add veggie ground round last 2 minutes of cooking. Add spaghetti sauce, tomato paste and spices and heat throughly.

Mix cottage cheese with egg beaters.

Put some sauce mixture in bottom of bread loaf pan. Layer 2 slices of zucchini. Top with 1/3 of sauce mixture, then 1/3 of cottage cheese mixture and 1/3 of shredded cheese. Repeat layers 2 more times ending with shredded cheese. Sprinkle parmesan cheese on top.

Cover with foil and bake @ 350 degrees for 30 minutes. Remove foil and bake for another 20 minutes. Uncover and let stand for 10 minutes covered with foil.

Cut in half. Makes 2 servings (4 blocks each). Serve with salad to round out carbs with each serving.

Total = 54P (8 blocks), 21F (7 blocks), 54 C (6 blocks). 


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[ Quick Introduction to the Zone   ][  Analogy of a Life in the Zone  ][  How To Enter the Zone  ][  Food Basics  ][  Eyeballing Method   ]
[ Top Ten Basic Zone Principles  ][  A Day in the Zone  ][ What is a Block?  ][  Fine Tuning in the Zone  ][  How to Zone a Recipe  ]
[  Recipes  ][ Top Ten Ways to Eat Out Zonefully  ][  Exercise in the Zone  ][  Top Ten Zone Exercise Tips  ][  Kids in the Zone  ]
[ What are Eicosanoids?  ][ Living in the Zone  ][  Four Pillars of Aging  ][  How to Reduce Stress  ][ Short and Long-Term Goals  ]
[ How to Survive Holiday Eating  ][  How to Break a Hormonal Plateau  ][  Maintenance in the Zone  ]

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