Hi everybody!  So I’m finally getting around to posting about the Nutrition Certification that I (and Alan) went to a couple of weeks ago.  Sorry about the delay.

Robb Wolf, research chemist, CrossFit affiliate owner and nutrition guru gave the seminar, and let me tell you, he knows his stuff.  The first half of the day was spent on the science of how what we eat effects our bodies.  It was very illuminating, but very technical.  If anyone is interested, I would be happy to go over my notes with you.

The second half of the day was spent on the practical aspects of eating paleo, eating zone, combining the two, and real world examples of individuals and their dietary needs.

Continue reading

Hey zoners!  Sorry about last week.  I figured that since there are several weeks of menus on here, you could probably struggle through the week on your own.  If you click on “menus” under “categories” at right, only the menu posts will come up, so it’s easy to see all of them at once.

This week I’m going to just list some snacks and drinks.  It seems like people are getting the hang of meals, but still having trouble with snacks.

Click below to read the recipes.

Continue reading

Please click on “continue reading” below to view the menu.

Continue reading

Hey guys, sorry about last week.  What with the holiday and all, the menu just never got done!

I found a really cool product called “FlatOut bread” at Walmart.  It is a super thin flatbread that only has 1 block of carbs each!  It is sold in the deli section.  It should be really useful for wraps, paninis, and pizzas – check it out.

I would really like help with inspiration for the menu!  So, if you have a favorite meal, let me know, and I will “zone it” and put it on the menu.  Seriously, I’m running out of ideas here!!

Click the “continue reading” button below to read the recipes.

Continue reading

For those of you using these menus, please post to comments and let me know which recipes you like or don’t like.  I will repeat the popular ones from time to time.  Happy cooking!

Breakfast:

Cheese Pancakes

Salsa Scramble

Lunch:

Zone Shrimp and Cucumber Salad

Makes one meal of 4 blocks (Katie’s recipe)

In small bowl combine and set aside:

1/2 cup plain yogurt

1/3 cup red onion, finely chopped

In large bowl toss:

4 1/2 oz cold cooked shrimp

1 cup chopped cucumber

3 cups chopped romaine lettuce

1 cup snow peas

1/3 cup chickpeas

Top with yogurt mixture and

3 Tbsp finely chopped avocado

Quesadillas

Mexican Chorizo Soup

Dinner:

Pork Chops with Stewed Apples

Makes 2 meals of 4 blocks (Katie’s Recipe)

Cut into bite sized chunks:

3 apples—gala or Fuji are good choices, red delicious not so much.

Put the apples in a small sauce pan with about 3/4 of a cup of water, put on medium low heat, and let simmer, stirring occasionally. After about 20 minutes or so, the apples will start to get soft and break down.

When the apples start to get soft, add:

3 tsp brown sugar

3 tsp corn starch dissolved in a little warm water (you may want to add the corn starch one tsp at a time until your apples have the desired consistency)

a liberal amount of cinnamon and nutmeg to taste.

Continue to cook the apples until desired softness is reached. I like mine quite chunky.

While apples simmer, fry:

8 ounces boneless pork chops (I like the thin cut chops)

Seasoned with a liberal amount of grill seasoning

In 2 2/3 tsp olive oil

Serve with apples spooned over top of the pork chops. Each serving gets 1/2 of the pork, and 1/2 of the apples.

Papered Fish

Stuffed Peppers

Turkey Tips with Asparagus

Broccoli Ginger Chicken

Breakfast:

Zone Waffle Sandwich

Makes one sandwich of 3 blocks. (Katie’s recipe)

Scramble:

1 egg in

1 tsp olive oil

Make sandwich with

2 small frozen waffles, toasted (I used the Great Value Homestyle ones from Wal Mart)

3 slices of bacon

1 oz cheese, shredded or sliced

(If you are going to freeze the sandwiches, let the eggs cool before you put them together.)

Blueberry Shake

Lunch:

Zone Chicken Bacon Ranch Wrap

Makes 1 wrap of 3.5 blocks

Use:

1 wrap of your choice, plain or flavored, with total carbs of 30 or less.

Fill with:

2 oz grilled or baked chicken, cut into strips

2 slices bacon

1 oz shredded cheese

Lettuce and Onion

1 1/2 Tbsp Ranch Dressing

(I like to cook up a bunch of chicken and bacon and shred some cheese ahead of time and keep it in the fridge to use all week.)

Pork Marinara on the sly

Creamy Chicken and Asparagus Soup

Dinner:

Zone Beef Broccoli Stir Fry with Noodles

Makes 2 meals of 4 blocks (Katie’s recipe)

Marinate:

8 oz beef, cut into small strips in

2 Tbsp Teriyaki sauce

Stir fry the beef with:

2 2/3 tsp olive oil

4 cups broccoli florets

1 cup onions, sliced

2 cups mushrooms, sliced

When veggies are nearly cooked, add

1 2/3 cups cooked spaghetti noodles, heat through.

End Your Cravings for Pasta

Salmon and Spinach with Balsamic Sauce

Chicken Scaloppini Marsala

Red Bean Chili

Breakfast:

Breakfast Sundae 

Zone Breakfast Burritos:

Makes 6 burritos of 3 blocks each

Scramble together:

9 tsp olive oil (use in pan to scramble other ingredients)

9 eggs

4.5 oz meat of choice, chopped fine

1 cup onion, chopped fine

2 1/2 cups peppers, chopped fine

(Can substitute salsa for onions and peppers—will need 3 blocks worth)

Shred 4.5 oz cheese

Divide scrambled egg mixture and cheese between (if you are going to freeze them, let cool before putting in tortillas)

6 burrito size tortillas

When burritos are all wrapped, stick them in a 350 degree oven for about 10 minutes. Allow to cool, wrap in plastic, and throw in the freezer.

Lunch:

Tuna Apple Salad

Salami Sandwich

Kickin’ Chinese Cashew Chicken

Dinner:

Zone Enchiladas

(Katie’s recipe) Makes one pan of enchiladas, containing 20 blocks. These are not individually rolled enchiladas. I layer them like lasagna because it is too hard to measure out the blocks for individual ones. Since the pan is a total of 20 blocks, you can cut it into however many portions you want – ie. 5 portions of 4 blocks, etc.

Brown:

16 oz lean ground beef, and set aside

Shred:

9.5 oz cheddar cheese, and set aside

Chop fine:

1 ½ cups onion, and set aside

You will also need:

10 small corn tortillas (If you are double or tripling your fat, lightly fry the tortillas in a small amount of olive oil)

For the sauce:

Warm in a small frying pan:

7 1/3 tsp olive oil

3 or more cloves chopped garlic (use more or less to taste – do not let the garlic brown in the oil)

To the hot oil and garlic add:

Approx 3-5 Tbsp Chili powder (add more or less to taste.) Stir until a paste is formed

Add:

2 Tbsp flour dissolved in about 8 oz of warm water, whisk well. – You want the sauce to be a little thicker than milk, but not gummy. Add more water and/or flour until you get there. It should be a nice bright red orange color. Taste the sauce and add more chili powder or some cumin if desired.

Now layer the ingredients in a baking dish as follows:

Dip 5 of the tortillas in the sauce, let excess drip off, and then lay in pan

Layer in ½ the meat, cheese, and onion.

Make a second layer of tortillas dipped in sauce, then the rest of the ingredients.

Pour any leftover sauce over top.

Bake at 350 for about 20 minutes, or until hot and bubbly.

Chicken Breasts in Sun Dried Tomato Sauce

Hamburger Wraps

Baked Tilapia with Vegetables

Pork Tenderloin a la DiBart

I am going to start putting together weekly menus to help our zoners.  I don’t promise to have one every single week, but I will try.  For this week (June 1-6) please go to www.zonediet.com, and download the sample 7 day menu.  If you haven’t figured out your blocks yet, the website can help you do that too, or if you are having a tough time, come in early and I can help you.

Here is next week’s menu in advance so you can do your shopping:

Zone Menu for June 7-13.

I have given you a couple of choices for breakfast and lunch, and 5 for dinner – I am counting on leftovers for the other dinners. You are on your own for snacks.

Breakfast:

Smoothie

Makes one smoothie of 4 blocks (taken from CrossFit Journal issue 21)

Blend together:

2 cups milk

2 Tbsp protein powder

1 cup frozen strawberries

½ cup frozen blueberries

12 cashews

Ham, Egg, and Cheese Muffin

Makes 6, 2 block muffins—this recipe does not include fat blocks, you will have to add it. (make a batch and freeze them for later) (Katie’s recipe)

Fry hard

6 eggs

Make sandwiches with

6 English muffins, toasted

6 slices of ham, 1/2 oz each

6 cheese slices, 1/2 oz each

(If you are going to freeze the sandwiches, let the eggs cool before you put them together.)

Lunch:

Turkey Wrap

3 Block Meal (taken from www.zonediet.com)

Ingredients:
1 spinach tortilla wrap (no more that 30 carbs)
3 oz. turkey lunch meat
1 oz. cheese slice
1 tsp. light. Mayo

Instructions:
Spread Mayo on the spinach wrap. Place the turkey and cheese on the wrap. Fold it in half. You can put in the microwave for 45 secs to warm it up and melt the cheese. Roll up the wrap.

Submitted By:
Craig D.

Tuna-spinach sandwich special

2 – 3 block meals (taken from www.zonediet.com)

Ingredients:
6oz. can of tuna in water (drained)
10oz. bag spinach -rinsed
6 green olives – sliced
2 cups lettuce -shredded
2 tsp olive oil
2 low carb flat breads

Instructions:
Place tuna in small mixing bowl. Wilt spinach in microwave or skillet. Add green olives to the spinach. To the tuna add spinach & olive mixture, shredded lettuce, olive oil. Toss gently. Divide mixture in half and spread on flat breads and roll-up. To balance serve with pice of fruit.

Submitted By:
Iris M.

Pita Pizza

Makes a 4 block meal (taken from www.zonediet.com)

Ingredients:
1 mini pita pocket, cut in half pizza-style check package label
1 oz. reduced fat mozzarella cheese
3 oz. lean Canadian bacon, or 3 oz. cooked skinless chicken breast or 4 1/2 oz. lean ground beef, cooked and drained
Green pepper and onion, chopped, enough to top pizza
1 large tossed salad
4 teaspoons olive oil and vinegar dressing
1 plum

Instructions:
In non-stick pan lightly sprayed with vegetable spray, cook bacon for one minute, turning once. (Or broil hamburger meat, drain and crumble or broil skinless chicken breast strips. Saute vegetables to desired degree of tenderness. Put protein, then vegetables on pita rounds. Sprinkle each with cheese. Broil until cheese melts.

Dinner:

Sweet and Sour Shrimp Salad

4-block recipe for 2 persons (taken from www.zonediet.com)

Ingredients:
12 ounces peeled shrimps
2 grapefruits
1 apple, washed and cut into slices
1 cup zucchini, cut into thin julienne strips
1 cup small (cherry) tomatoes
1/3 cup prepared steel-cut oats
2 2/3 teaspoons of extra-virgin olive oil
Pepper
Salt

Instructions:
In a saucepan heat one-half of the oil over a high heat. Sauté the shrimps and moisten them with the juice of one grapefruit. When the juice is dried off, add the zucchini, salt and pepper and go on cooking to keep the zucchini crisp. Halve the other grapefruit, remove the slices and peel them. On two little plates place the shrimps, the little tomatoes, the zucchini, the diced apple, the oats and the peeled grapefruit slices. Whisk the grapefruit juice with the remaining oil, salt and pepper to taste. Season the salad with the sauce, stirring gently.

Zone “Gyros”

Makes 4 gyros of 4 blocks each. (Katie’s recipe – feel free to check my math)

Mix together and set aside:

1 cup plain yogurt

½ cup finely chopped red onion

2/3 cup finely chopped cucumber

Brown in large skillet:

12 oz ground venison, beef, turkey, or pork (very lean)

5 1/3 tsp olive oil

Generous amount of Greek seasoning and salt to taste

Warm:

4 flatbreads

You will also need:

2 oz crumbled feta cheese

Small amount of chopped lettuce

Top each flatbread with ¼ of the meat, feta, yogurt mixture, and lettuce.

(If desired, you can brush your bread with some of the olive oil and warm in a skillet. If you are not using VERY LEAN meat, omit the olive oil and get your fat with 12 olives instead.)

Lynn’s Quick and Spicy Chicken

Two 4-block meals (taken from www.zonediet.com)

Ingredients:
8 ounces chicken (Perdue Shortcuts or roasted chicken or ground turkey or soy crumbles etc.)
1 10-ounce jar salsa, your choice, approximately 36 grams carbohydrates
1 cup black beans, rinsed/drained
1 10-ounce bag baby spinach
Grated cheese, a sprinkling

Instructions:
Place a large non-stick skillet over medium high heat and spray with olive oil. Add your choice of protein and cook or heat thoroughly. Add jar of salsa and black beans. Continue to heat until beans are warm Add spinach and cook until wilted. Top with a pinch of grated cheese.

Sautéed Steak With Vegetable Medley

This recipe comes from "The Anti-Aging Zone."

3 Block Meal

Ingredients:
3 ounces sirloin steak, 3/4 inch thick
1 1/2 cups tomatoes, chopped
1/4 cup frozen pearl onions
3/4 cup frozen green beans
1 1/2 cups frozen chopped spinach
1/4 cup cooked kidney beans
1/2 kiwi, sliced
1 teaspoon olive oil, divided
1 teaspoon garlic, minced
1/4 teaspoon Worcestershire sauce
1/8 teaspoon celery salt
2 teaspoons cider vinegar
1/2 teaspoon parsley, chopped
Salt and pepper to taste

Instructions:
In a medium nonstick sauté pan, heat 1/3 teaspoon olive oil. Combine all vegetables and seasonings and sauté 5 to 7 minutes until crisp-tender. In a second sauté pan heat remaining oil and sauté steak until cooked to the desired degree. Place steak on one side of serving dish, vegetables on the other side of serving dish; garnish with kiwi slices.

Chicken Pesto With Veggies

This recipe comes from Heather Hutchins, Dr. Sears’ scientific administrator at Zone Labs. It is a dinner for two, seven blocks, to share with someone special.

Ingredients:
2 cups summer squash
1 red bell pepper
7 ounces skinless chicken, cut into one-inch strips
3 tablespoons pesto (which contains the fat blocks)
2 side salads, one block each
2 cups berries for dessert (Add one glass of milk to the man’s meal.)

Instructions:
Spray pan with vegetable spray and cook chicken. Remove chicken from the pan. Add veggies and pesto and cook until almost desired texture, three minutes. Return chicken to the pan and stir to coat chicken with pesto. Cook another one to two minutes.