Friday, April 16, 2010

Gadget for the newbie Zoner

Although my posts are geared towards Paleo eating, I have had so many questions from people beginning a Zone nutrition challenge, I wanted to address a few issues.

For those of you beginning a nutrition challenge like the Zone or even Paleo w/ Zone portions; weighing and measuring food can seem like a daunting task for the first 2 weeks. You will need a small kitchen scale to make this task convenient at home. Most people eat realtively the same foods throughout the days, which means after 2 weeks of weighing/measuring, you will become very familiar with your portions and you will be able to "eyeball" future portions.

Amazon has a good selection of kitchen scales. The one pictured above is a Taylor Digital measuring cup with integrated scale. Amazon typically has reviews included at the bottom of the product's page - always read the reviews on any product you are interested in. Many of the reviews give you a better idea on whether or not the product will work for you.

I would suggest planning out a weekly menu for two weeks, without going out to eat, so you become familiar with portion sizes. After the initial two weeks, going out to eat can be successful by omitting the unfavorable foods (bread, pasta, french fries, mashed potatoes, etc.) and having your server substitute with a favorable food (extra serving of grilled or steamed veggies, fruit or even a side of avocado!).
Fajitas are easy to order and will not destroy your attempts to eat right - use only one tortilla, load up on the grilled veggies and order a side salad with a vinaigrette dressing or a side of fruit.
Dessert? Not a problem - skip the cheesecake and ask for a bowl of berries with a little bit of whipped cream on the side.

If I order an item with a meat or egg source, I will frquently ask the server how many ounces that menu item has if it is not noted on the menu. This way, I am assured I am getting enough protein in my meal.

Business Travelers and Zone:

Breakfast – Skip the continental breakfasts which are typically unfavorable carbohydrate overload and have an omelet with a side order of oatmeal. This is the ultimate power breakfast. Just don’t eat the toast or the hash brown potatoes (sub with fruit!).

Lunch – Chicken Ceasar salad with fresh fruit for desert.

Dinner – Grilled fish/chicken/beef with extra vegetables in place of the starch. Have fresh fruit for dessert. Consider having a glass of wine with the dinner, and always pass on the rolls.

Road Snacks – Have 1-2 ounces of sliced turkey*/ low-fat cheese/hard boiled egg and half a piece of fruit.

*When purchasing your deli meat, ask the assistant to weigh one slice, so you know how many slices will equal 1,2, or 3 ounces for future use.

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