This page contains a Flash digital edition of a book.
Z NEDiet Dr. Sears


Burn fat without feeling hungry? That was the goal of Barry Sears, PhD, when he developed the Zone Diet. A biochemist, Dr. Sears believes having proper hormone balance (Zone) not only leads to better health, but a smaller waistline as well. Understanding the concept of the Zone and the use of Zone Diet to reach the Zone is easy once you have a good overview of the program.


What is the Zone? The Zone is a condition in your body where cellular infl am- mation is controlled -- not too low that you can’t fi ght off infection, but not too high where the body begins to attack itself.


What happens if I get out of the Zone? You gain weight, you develop chronic disease at an earlier age, and you age at a faster rate. These are three pretty good reasons why you want to stay in the Zone.


How do I get into the Zone? Your diet is the key. An anti-infl ammatory diet like the Zone Diet will get you to the Zone and keep you there for a lifetime. The Zone Diet is designed to control the expression of infl ammatory genes. The Zone Diet can be enhanced by anti-infl ammatory supplements, such as omega-3 fatty acids and polyphenols.


What are the food ingredients used in the Zone Diet? The primary ingredients are low-fat protein, colorful carbohydrates rich in polyphenols, and fat that is low in both saturated fat and omega-6 fats. The secret is balancing these ingredi- ents to get the appropriate hormonal responses at each meal.


Breakfast - Mexican Omelet This omelet rivals what you’ll fi nd on a Mexican restaurant menu.


5 tsp olive oil - divided 1 1/2 cups onions - minced 4 cloves garlic - pressed, divided 1/4 cup garbanzo beans canned 1/2 cup black beans canned 1/2 cup green bell pepper - diced 1/2 cup red bell pepper - diced


1 cup mushrooms - minced 1 1/2 cups Egg Beaters-whites 1/8 tsp black pepper


1/4 tsp hot sauce - (or to taste) 1/8 tsp dry mustard 1/4 tsp turmeric 1/8 tsp chili powder


In a medium sauté pan, heat 1 teaspoon olive oil to medium. Cook onion, garlic, garbanzo beans, black beans, peppers and mushrooms until tender. In a mixing bowl, whisk together 2 teaspoons olive oil, egg whites, black pepper, hot sauce, mustard, tur- meric, and chili powder. In a second sauté pan, a large one, heat 2 teaspoons oil and spread it around the whole pan before adding the egg mixture. Cook until set, and an omelet is formed. Fill omelet with the vegetable mixture, fold over, cut in half and serve. Serves 2.


Nutritional facts per serving: Cal- ories 376; Protein 29g; Total Fat 13g; Carb. 39g; Fiber 9g


The less white (white bread, white rice, white pasta, and white potatoes) you put on your plate, the less cellular infl ammation you are going to create.


How can the Zone Diet be made easy? All you really need to follow the Zone Diet are one hand, one eye, and one watch. At each meal divide your plate into three equal sections. On one-third of the plate, place some low-fat protein (like chicken, fi sh, or vegetarian sources like cheese or soybean products). The amount should be no larger or thicker than the palm of your hand.


Next, fi ll the other two-thirds of the plate with colorful carbohydrates consisting of non-starchy vegetables and fruits.


Finally, add a dash (that’s a small amount) of fat low in saturated fat and omega-6 fat to the meal. These fats include olive oil, nuts, or guacamole.


Why a watch? You know if you are successful if you are not hungry for the next four to six hours while maintaining peak mental focus.


The folks at The Zone were kind enough to provide this simple summary of the plan. For more information on the Zone, visit www.zonediet.com.


Northeast Oklahoma Electric Cooperative does not recommend or en- dorse any eating plan. We encourage you to visit with your physician or medical advisor prior to beginning any diet.


Lunch - Fruity Chicken Salad This recipe is very quick to put together.


2 1/2 oz boneless chicken breast - cooked and diced 3 cups romaine lettuce 1 tomato


1 cup broccoli - chopped small ½ apple - diced


1/4 cup grapes - halved


1 tsp extra virgin olive oil 2 tsp Dijon mustard


2 tsp light mayonnaise, Hellman's 1 tsp apple cider vinegar 1/2 tsp lemon juice 1 tsp slivered almonds 2 tsp plain low-fat yogurt


Toss chicken, lettuce, tomato, broccoli, apple and grapes together. Whisk extra virgin olive oil, Dijon mustard, mayonnaise, vinegar, lemon juice, and yogurt. Pour dressing over salad. Top with almonds. Makes 1 serving.


Nutritional facts per serving: Calories 361; Protein 29g; Total Fat 11g; Carb. 40g; Fiber 9g


Continue to the back cover for dinner and snack recipes.


August 2014 - 11


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60  |  Page 61  |  Page 62  |  Page 63  |  Page 64  |  Page 65  |  Page 66  |  Page 67  |  Page 68  |  Page 69  |  Page 70  |  Page 71  |  Page 72  |  Page 73  |  Page 74  |  Page 75  |  Page 76  |  Page 77  |  Page 78  |  Page 79  |  Page 80  |  Page 81  |  Page 82  |  Page 83  |  Page 84  |  Page 85  |  Page 86  |  Page 87  |  Page 88  |  Page 89  |  Page 90  |  Page 91  |  Page 92  |  Page 93  |  Page 94  |  Page 95  |  Page 96  |  Page 97  |  Page 98  |  Page 99  |  Page 100  |  Page 101  |  Page 102  |  Page 103  |  Page 104  |  Page 105  |  Page 106  |  Page 107  |  Page 108  |  Page 109  |  Page 110  |  Page 111  |  Page 112  |  Page 113  |  Page 114  |  Page 115  |  Page 116  |  Page 117  |  Page 118  |  Page 119  |  Page 120  |  Page 121  |  Page 122  |  Page 123  |  Page 124  |  Page 125  |  Page 126  |  Page 127  |  Page 128  |  Page 129  |  Page 130  |  Page 131  |  Page 132  |  Page 133  |  Page 134  |  Page 135  |  Page 136  |  Page 137  |  Page 138  |  Page 139  |  Page 140  |  Page 141  |  Page 142  |  Page 143  |  Page 144  |  Page 145  |  Page 146  |  Page 147  |  Page 148  |  Page 149  |  Page 150  |  Page 151  |  Page 152  |  Page 153  |  Page 154  |  Page 155  |  Page 156  |  Page 157  |  Page 158  |  Page 159  |  Page 160  |  Page 161  |  Page 162  |  Page 163  |  Page 164  |  Page 165  |  Page 166  |  Page 167  |  Page 168  |  Page 169  |  Page 170  |  Page 171  |  Page 172  |  Page 173  |  Page 174