Live Long Fitness, West Ocean City, MD

Many of you have finished a week of no sugar, flour, wheat and are working on adding foods that will keep you in the Zone. Right now do not get caught up in fats and calories. looking at food logs and reading e-mails I can tell you that 80% of you are lacking protein and fat! If you are not consuming adequate protein, nothing will work well and you will be hungry and feel week. DO NOT LOOK AT CALORIES! The faster you get into thinking in Zone blocks the better you will do, 150 calories of crap is still crap!

The Zone Diet Basics
•Eat the correct ratio of 40% carbohydrate, 30% protein and 30% fat at every meal;
•Eat five times a day, whether you feel hungry or not: have three Zone meals and two Zone snacks;
•Don’t let more than five hours pass without eating;
•Eat preferably when you are not so hungry, and your brain activity and concentration level are good. When you are hungry, your insulin level is too low. You are not in the Zone any longer.
•Drink eight glasses of water every day (1 glass equals 8 ounces);
•Eat only low fat protein, keep fruits and vegetables as your favorite source of carbohydrates, and add a dash of mono saturated fat (e.g. olive oil) to every meal;
•A Zone diet meal should not lead to a calorie intake higher than 500kcal. A Zone Diet snack should provide 100kcal.
•Use pasta, bread and other grain-foods only as a “condiment” for your meals.
•Exercise moderately to keep your body in a good shape.
•Don’t worry if you leave the diet once, Dr. Sears says. With the next 40-30-30 meal you’ll get right back into the Zone

HERE is a great Zone resource!

I am calling bullshit on this here and now. It is easier to go through a drive through for a meal than preparing it on your own, but how is that working? I will put a lunch right here that is cheap, easy, tastes good and keeps you in the zone. It will take me longer to post this than to make my lunch.

4 Turkey Meatballs-make them and freeze them or Harris Teeter’s are great!

2 Cups Broccoli

1/3-1/2 Cup Spaghetti sauce -tons of sugar free and organic options

few chopped mushrooms and some chopped onion.

1  tsp. Olive Oil

I use a microwave steamer (pampered Chef). Throw Meatballs in and cook for 40 sec. if frozen, 20 if raw. Add Brocoli, Mushrooms ,Onions and Olive Oil and hit for 1-2 minutes. take out and dump in sauce and a little garlic and hit for 20-30 seconds. Done! 5 minute prep, 2-3 minutioe cook and one pan clean up.

I love this thing and use it daily. It works well, is super easy to clean and takes a beating. Other than a croc pot this is probably the most helpful cooker we have,