Hi Everybody! It has been a while since I've given you a more practical post, something with actual numbers, instead of a lot of blustery opinions. I thought you might like to hear more about breakfast, that most important meal of the day.
Breakfast sets the tone for your whole day. Starting out the day right, with a balanced Zone breakfast, gives you energy that lasts until lunch time. If your breakfast contains the right amount of protein, along with enough fat and healthy carbs, it should keep you going with no mid-morning drop in energy or concentration. A proper Zone meal will last at least 4 hours and up to 5. It is advised that you do not go for more than 5 hours between meals and/or snacks.
How much is enough protein? Well, for most women, 3 blocks of protein will be the right amount. If you are a larger person, a man, or an athlete who spends multiple hours in training each day, then you will need at least 4 blocks. Each block of protein = 7 grams. So a Zone breakfast for me means about 20-21 grams of protein.
Great protein choices include:
6 oz. of cottage cheese (I prefer Friendship or Daisy brands which contain NO preservatives)
3 whole eggs (or 4 egg whites)
Trader Joe's Chicken sausages (or another brand without preservatives) Check the labels for protein content as various kinds have different amounts. I LOVE the mango variety!
Salmon burgers or homemade salmon cakes (Yes, great for breakfast, too!)
8 oz. plain Greek yogurt (with no added sugar)
Scrambled tofu (9 oz.) broken up by hand and cooked in a teaspoon of olive oil or butter. Add salt and pepper, or a tiny sprinkle of dried herbs such as basil and oregano.
For your healthy carbs (you will also need 3 blocks total):
1 whole orange or apple = 2 blocks
A cup of strawberries = 1 block
A half cup of blueberries = 1 block
A half ounce of dry rolled oats = 1 block (Measure on your scale BEFORE cooking)
One whole raw red pepper = 1 block (Chop and add to scrambled tofu or eggs)
Two whole tomatoes = 1 block (Slice and sprinkle with salt, drizzle with olive oil)
And you will also need a little fat (3 blocks):
One half teaspoon of peanut butter or almond butter = 1 block
3 walnuts = 3 blocks
1 TB. Guacamole = 1 block
One teaspoon olive oil = 3 blocks
For a healthy zone breakfast, balance 3 blocks of protein with 3 blocks of carbs and 3 blocks of fat. Do the same at lunch and dinner, add a couple of small, balanced snacks and voila! You are in the Zone!
Breakfast sets the tone for your whole day. Starting out the day right, with a balanced Zone breakfast, gives you energy that lasts until lunch time. If your breakfast contains the right amount of protein, along with enough fat and healthy carbs, it should keep you going with no mid-morning drop in energy or concentration. A proper Zone meal will last at least 4 hours and up to 5. It is advised that you do not go for more than 5 hours between meals and/or snacks.
How much is enough protein? Well, for most women, 3 blocks of protein will be the right amount. If you are a larger person, a man, or an athlete who spends multiple hours in training each day, then you will need at least 4 blocks. Each block of protein = 7 grams. So a Zone breakfast for me means about 20-21 grams of protein.
Great protein choices include:
6 oz. of cottage cheese (I prefer Friendship or Daisy brands which contain NO preservatives)
3 whole eggs (or 4 egg whites)
Trader Joe's Chicken sausages (or another brand without preservatives) Check the labels for protein content as various kinds have different amounts. I LOVE the mango variety!
Salmon burgers or homemade salmon cakes (Yes, great for breakfast, too!)
8 oz. plain Greek yogurt (with no added sugar)
Scrambled tofu (9 oz.) broken up by hand and cooked in a teaspoon of olive oil or butter. Add salt and pepper, or a tiny sprinkle of dried herbs such as basil and oregano.
For your healthy carbs (you will also need 3 blocks total):
1 whole orange or apple = 2 blocks
A cup of strawberries = 1 block
A half cup of blueberries = 1 block
A half ounce of dry rolled oats = 1 block (Measure on your scale BEFORE cooking)
One whole raw red pepper = 1 block (Chop and add to scrambled tofu or eggs)
Two whole tomatoes = 1 block (Slice and sprinkle with salt, drizzle with olive oil)
And you will also need a little fat (3 blocks):
One half teaspoon of peanut butter or almond butter = 1 block
3 walnuts = 3 blocks
1 TB. Guacamole = 1 block
One teaspoon olive oil = 3 blocks
For a healthy zone breakfast, balance 3 blocks of protein with 3 blocks of carbs and 3 blocks of fat. Do the same at lunch and dinner, add a couple of small, balanced snacks and voila! You are in the Zone!
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