Brenda,

As I said earlier, I loaned my Zone book to my sister because she's been thinking about doing it. I'm doing pretty well overall with having more energy, and my meals and snacks are generally working even if I couldn't choose the best carb sources while we were away.

I know I asked you to do this when we were on the old board, but that information has been lost. I was wondering if you would be willing to post a typical daily menu for me? Maybe even a few?? I'm aware that my body processes things differently than your's does (you do fine with the lower fat while I don't, for instance), but still principles are principles. I don't care about quantities... I'm just looking for combinations that work for you to help guide me when making my combos.

For instance:
I know that for me tuna on WW bread with a glass of milk (raw ) is a good combo. So is apple, peanut butter and a string cheese.

I, also, have learned that I don't do well with anything with white flour in it or that is highly processed (du-uh )

Could you give me some samples of your daily fare, please :eyes:

Sharron, just caught your post before hitting the bed, but here's what I had today, and tomorrow I can give you a couple more ideas, maybe?
Ok, today was weird, schedulewise, but here goes:

Wake Up (starving, LOL)
Ak-mak (stone ground) cracker with slice of ff feta and schmeer of almond butter

Breakfast (about 1-1/2 hours later)
Oops running out of time, so
Another Ak-mak, as above

Snack
Latte (with about 10 oz milk)

Lunch
Large mixed green salad (romaine, mixed baby lettuces, cucs) with left over chicken, a few black soy beans, a bit of grated cheese. Blue cheese dressing.

Snack
Well, er, can you believe another Ak-mak, feta, and almond butter? LOL!!

Dinner
Chicken Stir Fry
chicken, snowpeas, cabbage, carrots, water chestnuts, onion, green pepper, bamboo shoots. Some rice for DH. About 1 T. lc vanilla ice cream from DH's spoon.

Evening snack
scrambled egg with a few precooked veggies thrown in.

Not a perfect Zone day, but not awful, either! Better luck tomorrow!

__________________
BC
LC Since 1998
Highest Weight 172
Current 104-108

Ok, so my old stand by of rye crisp, pb or almond butter and a piece of string cheese isn't that far off. And I see where you are upping your carbs in your salad and stir fry with some "higher carb" items like the beans and peppers. I still don't do peppers (ewww... ) but I have been quite successful with the black beans.

Curious? Do you do lentils? I also have some small red beans on hand. I've been pretty successful with those before, too.

I won't be in the Zone today. In fact, I hope I function! I'm doing an intestinal cleanse and I'm to the intense part of it. I am juicing for my meals, and I'm doing it per her instructions rather than Dr. Mercola's. His just sounded too gross! So, I do intend to have some protein, but it has to be away from all my juicing and medicine... :eyes:

I haven't done lentils in a long time, but they are ok for me in small quantities. I never seem to plan ahead far enough to cook them. I do really enjoy using chickpeas and those work well, too--and have the advantage of coming in cans. Ok, you can chuckle at me now!

Yes, higher carb veggies work better for me than the same amount of grain carbs. I will even occasionally have a serving a sweet potato, corn on the cob in season, green peas...as long as I am cognizant of my own balance of protein and fat, and have plenty of lower GI veggies with them they don't seem to metabolize too fast.

Well, good luck on your cleanse! I did one of the olive oil cleanses about six months ago and noticed absolutely no results--well except for the,, ahem, immediate ones

__________________
BC
LC Since 1998
Highest Weight 172
Current 104-108

No chuckles necessary. I use canned black beans and black refried beans all the time. I don't often have the "think ahead" for beans either, though some lentil soup does sound awfully nice.

You know, lentils are "souper" easy. They don't require pre-soaking like other beans. All you have to do is have the "thinking" to get them into the crock pot in the morning or about 1.5 hours before dinner, onto the stove. I think I need to pull my bacon out of the freezer when I'm done with this cleanse! :fork:

Actually, just about anything sounds nice! I'm only 2/3 of a day into this juicing thing, and I'm disgusted with it already. I cannot imagine doing this as a wol!! Blech! I had to have some protein at lunch, so I had my standard tuna on ww. I wanted to let the juice go down the drain :o

I have found in the past that I can do corn on the cob (couldn't care a stitch about the other kind!) and I seem to be ok with the carrots. I'm not zinging or anything -- I was just quite hungry at lunch.

I don't do potatoes or peppers.

So, let's discuss "grain carbs" -- you do ok with those crackers, but I've never heard of them. I know I can do rye crisps and ww bread (stoneground, no white flour at all.) The jury is out on corn tortillas. I had a quesodilla the other day and it didn't work, but that could just be because I didn't have any chicken to add to it. What other sources are you thinking of?

Another combination that seems to work is a meat, a low GI veggie and a small piece of fruit and some fat. Like last night, I had chicken, salad (+dressing) and 1/2 large-dripping-with-juice apricot I did a variation on that for my small "real" food this morning and did just fine with it. I had a meaty chicken wing, rye crisp with peanut butter and another piece of apricot. I didn't have any veggie, but the rye crisp don't seem to impact my insulin.

I also had a McD's full-size chicken sandwhich the other day, and it worked out surprisingly well. It was the only restaurant that was affordable in the small town we had to stop in to eat on the way home. I certainly won't make a habit of it, though!

Thanks for working this through with me. You know me, I have to talk it out to process it. I've been down this path before and never gotten it right. I know I feel the best when I'm in the Zone -- probably has to do with the whole adrenal thing -- but I've had a tough time maintaining it. I think I finally have a better handle on it, but I want to get it all the way past my head into my heart so it can be a wol, not just a temporary fix...

You are right! It didn't stay in my brain that lentils cook quickly. What I would be inclined to do, to get enough but not too many lentil carbs, would be to make a veggie/meat soup and drop in a handful of lentils rather than making a real lentil soup since the serving I'd have to take of the real deal would probably be pretty small. When we have soup it's the central part of the meal, usually with a salad and maybe a fruit desert.

Speaking of fruits, I don't often have a whole one for myself, so I'm really glad you can enjoy those apricots. What I will usually do is something like thinly slice an apple for DH's supper in a separate bowl and "steal" a few slices. He's only stuck the fork in my hand a few times

Yes, I really do like the Ak-mak crackers. I seem to remember they have less carbs than Rye Krisp, but I won't swear to it. The ingredients are 100% stone ground wheat, water, clover honey, sesame oil, dairy butter, sesame seeds, yeast and salt. (They are not at all sweet.) Each rectangle cracker (about 1-1/2"x4-1/4") has about 3 net carbs. I tolerate them well, myself. However, because they are so quick and easy for snacks, I do have to watch how many I use them in a day or I'll pick them to the detriment of my veggie carbs. Speaking of which, today I have a cauliflower "boned" into florets in the fridge, and I used those, frosted in almond butter with a side of lorraine cheese as a snack. The crackers are just so darned convenient, though! Trader Joes has them cheaper than anywhere I know, but all bigger grocers here carry them, usually with their "specialty crackers" I often have to look for the little stack of them, and I know what to look for! Here's a picture:


http://www.enkueros.net/71105000011.html The box is $1.19 at Trader Joes all the time, but approaching $2 at some of the grocers.

I've used the LaTiara corn tortillas with success. They are superthin and only about 4 (?) net carbs. With protein, lettuce, tomatos (I know you don't do, sorry), cheese, and salsa, I feel like I'm in heaven! I've been really hesitant to try any of the higher carb varieties. It wouldn't be any fun at all to only have a half of one!

I also have good luck with the Natural Ovens Carb Conscious breads (original and golden crunch)--but I think it may only be available in the Midwest. Lots of healthy ingredients, seeds, nuts, etc for fiber--not soy based--yuck! Darned good bagels, too. But again, I tend to take the easy way out so have to watch how much I rely on it for my carbs. I never have more than one slice a day unless I'm being really lazy.

The adrenal thing could certainly be part of your difficulty finding your own zone. When you get those energy drops (and also mood drops for me) , it's natural to try to fix them with food, zone or otherwise. However, even the best zone eating can't do the whole job of correcting adrenal function. Actually, I think you "have" probably gotten it right before, but there may have been other things out of your control

Speaking of McD's, I've probably had their grilled Cobb Salad once every weekend for the past month while DH and I've been running around. I actually like them--but with the Ranch or Caesar dressing--the Cobb dressing is yucky, IMO. At Wendy's though, my choice would be a small chili, which I'd pour over a caesar side salad. Two bucks! Can't beat that.

Well, hope this helps, and hope you survive all that juicing Have a good one!

__________________
BC
LC Since 1998
Highest Weight 172
Current 104-108

Hey Bren! I dreamed we went out for lunch together! Wouldn't that be fun?? :great:

Ok, back to our discussion...

Lentils: I always made my lentil soup with bacon. I wonder if I did a pork roast in my smoker, then put it in my soup if that would be similar to doing it with ham? I want to avoid all that garbage they put into it.... Hmmm... sounds like a lot of work. I wonder if Wild Oats has a ham? They have good sausages. I don't think I'd like sausage in lentil soup, though. I suppose we could just use them like barley in a veggie soup, like you said. This will require some inspiration

Apricots: I only had 1/2. I can't eat a whole one either! I can have a whole, small, tart apple, but generally have 1/2 an apple as well. Cherries are about 6 to 10. I do ok with blueberries, about the same volume. I've not experimented with any other fruits. I'm trying to keep them low GI. Oh, and I don't tolerate watermelon except for a very few bites!

I'll look for those crackers next time I go to TJs, thanks!

I seem to do better with real WW bread than the LC ones -- even than the "sprouted" ones. I'm in the Zone with it and don't bloat. Kinda nice, too, since it is only 98 cents at Winco!

Adrenals: You know, I often DON'T eat rather than eat when I'm feeling that low. I have to force myself. Unless I have a headache... then there had not be any chocolate nearby! I won't eat sugar and now will only eat the erythritol chocs, so it doesn't happen very often, thankfully!

You know, you are right. I have a tendency to be very hard on myself. This has been an incredible couple of years... Thanks

Oh, and I do tomatoes now. Just not bell peppers, potatoes and eggplant (Ewww!)

I've had really bad experiences with McDs salads and won't order them again. They don't measure and I've gotten as little as 2/3 cup greens and a tiny chicken breast cut up for my $$. I'm glad you've got a decent McDs nearby! I hadn't thought about that option at Wendy's. My fav is JIB chicken club salad. It is big enough to feed me for 2 meals, and I add a few carbs with an egg roll rather successfully once in a while.

The juicing is dreary. I just hope it works... I'm going to try to eat "real" small meals between my juicing rather than incorporate the juicing into my meals. It was good to at least have some time in the Zone yesterday!

Blessings!

Neat dream, Sharron. I bet it will happen one of these days Actually, my Dad is attending a family reunion in Yakima in August, and for a second of two, I actually thought of going, but I can't be away that long--and truthfully, it'd make me nuts to be in a car that long with Dad. I love him dearly, but I have heart failure when he drives.

Wow, smoked ham and lentils sounds exquisite! I never get that fancy, of course. Usually a roast or chicken slow cooked one day for a meal, and left-over meat in the soup the next. I use my pressure cooker for soup and it's ready in 20 minutes, tasting (at least to me) like it has simmered for hours. YUM!

I wish I'd inherited the DON'T eat when low gene.....actually, I know that reaction to stress has as many metabolic disadvantages and eating in stress does, but sometimes I'd like to try something different

Too bad about your McD salad experience. I'll be honest, I've taken a couple back. It doesn't come naturally for me, but maybe the grace of aging is that I can allow myself not to accept bad service and inferior products when I have the possibility of changing the outcome. ......we don't have a JIB here! Too Bad!

Wow, is the juicing still going on?? Yuck!!

__________________
BC
LC Since 1998
Highest Weight 172
Current 104-108

OH! Yakima is only about 3 hours away from me!! Too bad you can't fly...

I realized that I didn't buy enough lentils to actually do anything with them. I'll need to get a few more, and then get inspired.

Really, "don't eat" is just as bad as "do." It has been a factor in my re-gaining weight. When I was in HS it happened, and I was down to 102# -- if you can imagine that on my frame. I was all bones. It was scary

I don't have a pressure cooker. I'd like one, but I'm too cheap to buy one new and never seem to see one at thrift shops. Guess that is probably like Birkenstocks -- once you get 'em you never want to let go

I did something rather interesting yesterday. I took a test on Dr. Mercola's site to see if I was "protein or carb metabolically oriented." I knew what the out come would be before I even took the test, but I was curious what additional information would be provided. Turns out I'm a protein metabolic type (du-uh ) and he talks about ratios in the same way Dr. Sears does. He says for my type it is 30-40-30. Personally, I find my ratios are a little different than that, but that is pretty close. Also the foods he suggested pretty much match my optimal diet as well.

From observing your menu the other day, it seems like you aren't actually 40-30-30, but closer to the 30-40-30 that Dr. Mercola suggests, too.

I'm really not looking at the ratios too much -- only plugged 'em into fitday for 2 days to see how I was doing on days that I was in the Zone all day. I guess what I'm doing is more "eye balling" it. I'm trying to get a good carb and a fat and a veggie in with each meal I take. On Atkins I just snacked on whatever, usually either protein or fat! I feel much better with a Zone snack, and it lasts longer, too! I think I'm probably eating about the same KCals, but it is spread out differently.

I had to alter my juicing to be more Zone-like. After typing that post yesterday morning, I was nearly falling asleep at the computer from high bgs, then they crashed! Not a good situation at all! So I spoke extensively with PAmom about what I'm doing, and we figured out a way to alter it to suit my metabolism and still get the job done. I halved the carrot juice with the med in it and added some fat (cod liver oil once and VCO once), some M&E protein and some SteviaPlus. Not only did it taste better, but it didn't make my bgs crash so badly. Carrots still aren't a good carb choice for me, but it made it more workable.

I also ate real meals at meal time and had several glasses of kefir smoothy. I had hoped to do a liquid fast, but it was just too much. My MIL was just admitted to the hospital -- they just discovered she has lymphoma (very advanced :( ) and there was just no way I could do all the protocols while at the hospital plus the emotional factors. She starts chemo today...

I did have some "success," if you know what I mean, this morning. I'm supposed to do this for 2 weeks.

I don't do very well at fast food restaurants. Mostly, the salads just aren't large enough to compensate for the amount of protein there. I get the hungries too soon. Oh, and that McDs is in a Wal-Mart and they are terminally busy. No way to even approach the counter again reasonably!

So, do you have some more menus for me to look at?

Two weeks!! OH, I'd never be able to juice that long. At least with the olive oil cleanse it was over in a day......

Yes, I don't try to gauge it exactly, but in general I do less than 40% carbs, so probably 30/40/30 one some days and 30/30/40 on others. I didn't put in my menu that I might saute veggies in coconut oil or add a bit of butter, or whatever.

Let's see, menus. Sorry. What did we eat yesterday????

Breakfast
scrambled egg with veggies and sprinke of parmesan--fritatta style

Snack
Cottage cheese
Ak-mak with almond butter


Snack
Latte
Cracker with ham, mayo, and Mt.Olive Sweet pickles--the no sugar added ones

Snack (while making supper)
couple raw cauli with almond butter

Supper (early)
sauteed turkey fillets
asparagus
mixed salad
cauli-mash for me, mashed tatos for DH (serving of the frozen reheatable kind)
slice of DH's orange--literally, one slice

Snack
Half ham sandwich on lc bread, mayo, lettuce, tomato, pickles


Snack
Ak-mak, feta, almond butter


As you can see, there are times I graze more than have meals. This will work for me as long as don't try to go to long without eating--like have a snack and then have to be away from home for several hours.... note I'm not setting yesterday up as a particularly good day, though. I was hungry too soon after dinner, which accounts for an extra snack. I still have a problem also with eating too little early in the day--always have. But had good energy and mood yesterday, and that's always a blessing.

For tonight, I'm thinking chili with beans (for some reason that sounds good), big salad, watermelon (got one of those cute little six inch minis), and even tho it doesn go, I have a bundle of kale to use up

Oh yuck, yes those big box food places are to be avoided!

Well, I really should have some breakfast!

__________________
BC
LC Since 1998
Highest Weight 172
Current 104-108

Thanks, Bren. It seems like I'm getting the feel of the theory down at least.

Had troubles eating today though, and when I have, it hasn't been the best choices. Ended up at the hospital much longer than I'd planned, so was forced to eat out. I only had $6 to feed 4 of us! I got a burger and didn't even have the presence of mind to toss out the bun. My MIL did not do well with her first dose of chemo today :(

I've had one of those little melons. They are quite yummy!

I'm thankful for this one thing about the Zone, especially: Getting back in is only a meal away. I intend to do so at dinner, if only I can get my tushy up off this chair and go fix it!

Sharron, it sounds like a very tiring and stressful day :( Be gentle with yourself. You are doing the best you can under difficult circumstances.

Under emotional stress, it's almost impossible to eat a perfect zone, since our minds are elsewhere, and our body chemistry is off, anyway. (Or maybe we ARE eating a perfect zone, but it doesn't feel like it?) Like I said before, some things are beyond our control. As you say, the Zone is just the next meal or snack away.

No perfect plans here, either. Jerry wasn't hungry enough for me to bother with a nice meal, so he scavenged a sandwich and I made a big salad with turkey, beans, cheese, olives and cukes. We shared a few strawberries.

I do want to say again how very sorry I am about your MIL. ((((hugs))) You have many cares, my friend.

__________________
BC
LC Since 1998
Highest Weight 172
Current 104-108

Thank you, Bren, those hugs mean more than you can know...

Eating badly won't help me to feel better I realized for the millionth time after eating lunch. I had a good Zone snack and dinner was good as well. My chemistry is definitely off, though.

The weekend promises to be long.......

My Zone snack and dinner put me right back in the Zone! That is what I love about this plan. If I'd messed up that badly on Atkins, it would be 3 days to get back into ketosis...

I even dropped 2 pounds

After getting out of the Zone so badly the other day, I've really made an effort to stay in the Zone since! I've done well, with each meal being in the Zone. I'm down another .5 pound

It seems like, although I tolerate the WW bread fine, I actually do better with veggies, a low GI fruit or even Rye Crisps. I know this is an "err du-uh," but since this is the Menu Questions thread, I thought I should get it down. I can have an occasional sandwich and still lose, but I feel better with the veggies/fruit.

It does need to be a significant helping of veggies, though, not just a dab like I was used to doing, for me to feel optimally and stay in the Zone long enough! The issue I seem to be still having is getting in enough carbs without over-doing it. Is there some rule of thumb you use, Brenda, or is it simply a learning process meal-by-meal?

For instance, I just had 2 eggs (in coconut oil), 10 blueberries and 2 Rye Crisp. That should have been a 1:1:1. However, now I'm feeling just a bit fuzzy/sleepy, indicating the carbs were too high. As an experienced Zoner, would you have been able to predict this reaction with me or is it just trial and error?

Thanks again for helping me work this out!