CHAPTER SIX:
“Everything is permissible”—but not everything is beneficial… (l Corinthians 10:23, New International Version)
Different Strokes for Different Folks
Freedom from overeating and food obsession is the goal. A healthy body is an obvious manifestation of success. However, many find other surprising benefits when they surrender to the disease of food addiction. They recognize a peace that passes all understanding, and in time they find happiness and joy in trusting God each new day.
When the Holy Spirit controls our lives he will produce this kind of fruit in us: love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control… (Galatians 5:22-23, The Living Bible)
The recovery solution for overeating is a controversial subject. There are many opinions and many sources of information. My personal experience taught me to investigate the possibilities. I asked God to help me discern the truth for me as a food addict. I had already tried different approaches and different food plans in my search for relief. Eventually, I got sick and tired of being sick and tired. Full of Faith (or full of food?) is my testimony—my experience, strength and hope—my conclusion thus far. I humbly admit that I only know what I know. I can only share what God has revealed to me in my years of abstinence, and I admit that there are different strokes for different folks.
I strongly encourage everyone to consider a healthy* plan of eating. With the help of God, it is best to consult with a physician, dietitian or nutritionist for the best solution to an individual’s dietary needs. Abstinence (recovery from overeating and food obsession) is having a plan of eating and doing that plan, whatever it is.
The 12-steps from the Christian perspective and the outreach ministry of Full of Faith (or full of food?) go beyond the physical—beyond the food plan. Emotional and spiritual healing comes with God’s Word realized and activated. We can share our knowledge of Jesus and let go our differences in eating regimes.
So whether you eat or drink or whatever you do, do it all for the glory of God. (l Corinthians l0:31, New International Version)
*I believe that a healthy plan of eating should include the basics for good nutrition—a good balance of proteins, grains, vegetables, fruits, dairy and fats. If a newcomer is not nutritionally aware, a medical professional might feel more comfortable approving the Step Easy Food Plan in this book (a more traditional approach), although the Zone Diet with appropriate modifications could work, too.
Why Can’t I Stop Overeating?
“For some people, foods can be as addictive as alcohol,” Kay Sheppard tells us. “Gummy bears and marshmallow chicks can be vicious killers whose effects can lead to depression, irritability and even suicide. The terrible truth is that for certain individuals, refined carbohydrates can trigger the addictive process.” (Kay Sheppard, Food Addiction: The Body Knows, Health Communications, Inc., back cover)
Food Addiction holds unique challenges. I believe that a person seeking recovery from overeating and food obsession needs to learn how to nourish a healthy body while abstaining from addictive foods. To the food addict, sugar, flour and wheat cause cravings that are insurmountable—overeating is inevitable. As the disease progresses, physical and emotional manifestations become increasingly apparent; excess weight, low self-esteem and depression are common symptoms.
Kay Sheppard, M.A., licensed mental health counselor and certified eating disorder specialist, is an internationally known consultant, trainer, therapist and author of Food Addiction, The Body Knows and From the First Bite published by Health Communications, Inc., Florida. She documents evidence that a chemical imbalance exists in the physical and psychological make-up of a food addict.
For me, the intricacies of science and medicine are informative, yet pale in comparison to my personal realization—I could not stop overeating for any significant length of time until I stopped eating refined carbohydrates. I tried. God knows I tried. Year after year I pleaded, “God, heal me. I cannot stop overeating.” He ignored my request, so I asked Him again, and again and again... I continued to overeat despite constant attempts to diet and persistent prayer. One day I heard, “God can move mountains; bring your shovel.”
On July 23, l988, I dug in, so to speak. I surrendered my will and my life over to the care of God, and I opened my mind and listened to people who were like me, but had found a way out of their self-destructive behaviors.
For five years, I ate three meals a day with nothing in between except black coffee, black tea or water. Sugar and flour were considered taboo—no ands, ifs or buts. I stopped overeating and I started walking toward the light.
[Jesus said], “I am the Bread of Life. No one coming to me will ever be hungry again. Those believing in me will never thirst.” (John 6:35, The Living Bible)
As time passed, my plan of eating evolved. I stopped eating wheat, I stopped using caffeine and artificial sweeteners, and I added metabolic adjustments (snacks) to my daily regime, one in the afternoon and another at bedtime.
The Zone Diet for Food Addicts
My research showed that if you were able to keep insulin levels within a certain zone—not too high and not too low—you could dramatically improve your health and prevent a wide range of diseases. What’s more, you could also make your body lose excess body fat without feeling hungry! (Dr. Barry Sears, A Week in the Zone, HarperCollins, page 1)
In 2001, I walked into my doctor’s office for my annual physical exam feeling particularly blessed with wellness. We talked about my healthy lifestyle, and I received the usual praises and “job well done” remarks. The exam ended with a trip to the lab for some blood work. From there I was sent to the X-ray Department for my first bone density test to check for osteoporosis. It was routine procedure for women my age—over forty-five.
I wasn’t concerned. Through the years I had listened to the medical professionals and followed their advice. When I stopped menstruating, around the year l990 due to a thyroid disorder, my doctor prescribed hormone replacement therapy. He told me that I needed to protect myself from osteoporosis. On that same note, my nutritionist set up my food plan to include generous amounts of calcium, and I took a vitamin supplement for my vitamin D and magnesium. In other words, I had done my homework. I was a “good” girl.
A week after my physical exam, I received a phone call from my doctor’s office. Stunned by the words coming through the wires, I stuttered, “Osteoporosis? I have the bone mass of an eighty-year old woman—7l% in my hip and 68% in my spine? There must be a mistake. I eat three yogurts a day; I take vitamin D with magnesium, even hormone replacement therapy. How can I have osteoporosis?”
My future flashed before me—an old woman perched up with pillows in her wheelchair promoting food addiction recovery. Why did God ask me to write a book and give me this? Mystified and angry at traditional medicine, I considered my options.
A natural health care professional answered some of my questions. She explained the theory and importance of balancing proteins, carbohydrates and fats for optimal health. My initial plan of eating included healthy choices (even 1500 mg. of calcium daily), but apparently not enough fats to transport the vitamins and minerals throughout my body. This woman told me that Dr. Barry Sears had designed a food plan that might work for me. It was the highly publicized and acclaimed Zone Diet.
Compulsively I bought all the Zone books and prayerfully considered Dr. Sears’ research. Even though his work is explained in technical terms for the analytical mind, I did not need to be a rocket scientist to see that the Zone Diet was a reasonable food plan for a food addict like me. I continued to respect the disease of food addiction and applied appropriate restrictions—the most prevalent being the avoidance of all sugar and flour products, as it is with any food addict’s plan of eating.
Dr. Sears tells us that the balance of protein, carbohydrate and fat sets the stage for the calm peace of mind and body that results when our blood sugar insulin levels are stabilized. It took a few days for my mind to transition into a new and different philosophy. However, when I let go of my fear and looked at the health benefits, I introduced more healthy fats into my plan of eating. Almost immediately I noticed I felt less hungry, more mentally alert and more energized throughout the day, and I had a general sense of well-being I had never known before.
A Week In The Zone by Dr. Barry Sears is an inexpensive paperback book that provides a great overview of Zone basics, and it explains how quick and easy it is to make Zone meals. Chapter fifteen explains the scientific validation. For most up-to-date information, visit www.drsears.com or call 1-866-966-3754. Important to note: not all Zone products are endorsed by Dr. Sears. Always check labels for Sears Labs or call l-800-404-8171 to order products.
Remember to consult with your physician regarding your individual dietary needs. The goal is to find a healthy plan of eating. The publisher and I disclaim responsibility for any adverse effects arising from use of any suggestions in Full of Faith (or full of food?).
Easy as One, Two, Three—The Eyeball Method
The Eyeball Method is three meals a day, plus one or two snacks. It is as easy as one, two, three—(1) protein, (2) carbohydrate, (3) fat.
#1) Protein—Start with a reasonable amount of low-fat protein, approximately three ounces for a woman or four ounces for a man. Dr. Sears tells us, “Never consume more low-fat protein in one sitting than you can fit in the palm of your hand.” (Mastering The Zone, page 5)
#2) Carbohydrate—Add primarily low-carbohydrate vegetables and maybe a piece of fruit. Use hearty vegetables and grains, like potatoes and rice, as condiments.
#3) Fat—Complete the meal with a smidgen of fat—preferably monounsaturated fat like olive oil.
See My Index Cards—Food Blocks for choices in each category.
With a little thought, insight and effort, eating in the Zone is possible for almost anyone. A typical Zone breakfast could begin with an omelet, made with 2 or 3 eggs (or egg substitutes). Add a serving of oatmeal and/or a fruit for the carbohydrate (with a splash of milk, if desired). Cook the omelet in a smear of olive oil for the fat, and the meal is complete. The on-the-go business worker or mother on-the-run could grab a piece of chicken, add some pick-up vegetables and/or a fruit; maybe some sugar-free salad dressing or olive oil could be used as a dip, and she’d be ready to start the activities of the day. (Breakfast doesn’t have to be typical breakfast foods.)
A Zone lunch or dinner could be a grilled chicken Caesar salad with a thimbleful of olive oil and a fruit. Another option could be a grilled or broiled haddock fillet served with a bunch of steamed vegetables (zucchini, summer squash and tomatoes), maybe a few specks of brown rice and a garden salad garnished with a sprinkling of olive oil and vinegar. The variations are endless. A Zone turkey dinner could be two or three slices of turkey, a dollop of mashed potatoes with a dab of butter and a pile of broccoli. A Zone meal for a vegetarian could be half a package of tofu (or another soy-based food) with pea pods, onions, mushrooms and a heap of bean sprouts stir-fried in a drizzling of olive oil.
A lettuce leaf wrapped around a spoonful of tuna salad (made with regular mayonnaise) could suffice for a Zone snack or a string cheese with half an apple could eliminate hunger pains mid-day. A chicken drumstick with a handful of cauliflower and broccoli florets, plus four black olives for the fat or a slice of turkey tossed on top of some crisp salad greens with a splatter of salad dressing could keep insulin levels balanced in between meals.
Freedom from compulsive overeating and food obsession is eating to live, not living to eat. With success, we find clarity (the ability to see God’s will and purpose for our lives). Christian food addicts in recovery are full of faith—happiness, peace and joy—not full of food or food thoughts. If a person has a lot on his or her plate (of life), this technique is a go-with-the-flow answer to overcoming food addiction in the physical realm.
Many compulsive overeaters seeking recovery come from previous 12-step experiences, where a typical food plan is weighed and measured meals. Therefore, they feel more comfortable entering the Zone using the food-block method.
Each meal is equal blocks of low-fat protein, carbohydrate and fat. Dr. Sears simplified the balancing process for us by analyzing the amounts of food that constitute each block. You could do your own calculations if you wish, by reading labels or referring to a food counts book, with the understanding that a protein block contains 7 grams of protein, a carbohydrate block contains 9 grams of carbohydrate (minus the grams of fiber) and a fat block contains 3 grams of fat (includes fat hidden in the protein block). Personally, I depend on Dr. Sears’ research. If I need to know the food-block count of a specific food, I refer to A Week in the Zone, Appendix C, or I visit Dr. Sears’ official Web site: http://www.drsears.com
Dr. Sears suggests the following distribution of food blocks for a typical woman or man. (Most women need eleven blocks a day. Most men need fourteen blocks a day.)
Women
Breakfast: 3-3-3
Lunch: 3-3-3
Afternoon Snack: 1-1-1
Dinner: 3-3-3
Before Bed: 1-1-1
Men
Breakfast: 4-4-4
Lunch: 4-4-4
Afternoon Snack: 1-1-1
Dinner: 4-4-4
Before Bed: 1-1-1
(Note: Food blocks can be divided as they fit into the day and your lifestyle.)
When I first started Zoning, I bought some index cards and made several easy-to-read reference guides. I had a few cards for each category: protein, carbohydrate and fat. I also had cards in my file box of typical meal plans (some favorite choices for breakfast, lunch, dinner and snacks). It was easier to have the meals outlined in advance with the appropriate food counts and distribution. It helped me to stay focused on the Zone when I got overwhelmed, tired or confused. I have reproduced the food-block section of my file box for you. (Obviously, you won’t find anything made with sugar or flour on my list of options.)
Meat, fish, dairy, soy:
1 oz. chicken, turkey, beef, ham, tuna, low-fat cheese, l ½ oz. deli-style turkey breast or chicken breast, 3 slices turkey bacon, 1 ½ oz. cod, haddock, lobster, salmon, scallops, ¼ cup low-fat or nonfat cottage cheese, low-fat or nonfat ricotta cheese, 1 egg or 2 egg whites or ¼ cup egg substitutes, 3 oz. firm tofu or 4 oz. soft tofu, other soy protein (burgers or dogs or sausages): check labels for protein grams per serving, ½ cup plain low-fat or nonfat yogurt (counts as l protein and l carbohydrate), 1cup skim or low-fat milk (counts as 1 protein and 1 carbohydrate)
Carbohydrate (1-block portions)
Each block contains 9 grams of carbohydrate.
Raw vegetables (favorable):
2 heads iceberg lettuce, 1 ½ medium cucumber, 1½ cups chopped onions, 4 cups chopped mushrooms, 2 tomatoes, 2 cups cherry tomatoes, 20 cups chopped spinach, l0 cups Romaine lettuce, 3 cups bean sprouts, 4 cups broccoli, 2 cups green beans, 4 cups cauliflower, 3 cups scallions
Cooked vegetables (favorable):
12 spears asparagus, 1 ½ cups green or wax beans, 3 cups Bok choy, 3 cups broccoli, 1 ½ cups Brussels sprouts, 3 cups red or green cabbage, 4 cups cauliflower, ¼ cup chickpeas, 1 ½ cups eggplant, 2 cups kale, ¼ cup kidney beans, ¼ cup lentils, 2 cups whole, boiled mushrooms, ½ cup boiled onions, 2 cups boiled sliced summer squash, 3 ½ cup cooked spinach, l cup canned, chopped tomatoes, ½ cup pureed tomatoes, ½ cup tomato sauce, 1 ½ cups mashed turnips, 4 cups boiled, chopped turnip greens, 2 cups zucchini
Hot cereals (favorable):
1/3 cup cooked oatmeal or ½ oz. (measured dry, then cooked with water) [Slow-cooking is best.]
Hot cereals (unfavorable):
½ oz. whole-grain cereal (for hot cereal, measure ½ oz. dry, then cook with water): Oat bran, Cream of Rye, Cream of Buckwheat, Quinoa Flakes, Cream of Rice, Seven-Grain Cereal, grits or any unrefined whole-grain cereal. (Check labels carefully for sugar, flour and wheat.)
Hearty vegetables and grains (unfavorable):
½ cup acorn or butternut squash, ½ cup sliced beets, 1 cup sliced carrots, ¼ cup corn, ¼ cup lima beans, 1/3 cup parsnips, ½ cup peas, ¼ cup pinto beans, ¼ baked potato, l/3 cup boiled potatoes, ¼ cup mashed potatoes, 1/3 cup baked sweet potato, 1/5 cup rice
Fruits (favorable):
½ apple, 1/3 cup unsweetened applesauce, 3 apricots, ½ cup blueberries, 8 cherries, 1/3 cup fruit cocktail (canned in water), ½ cup grapes, ½ grapefruit, 1 kiwi, ½ nectarine, ½ orange, 1/3 cup mandarin oranges (canned in water), l peach, ½ cup canned peaches (in water), ½ pear, 1 plum, 1 cup raspberries, 1 cup sliced strawberries
Fruits (unfavorable):
1/3 banana, ¼ cantaloupe, 2/3 cup cubed honeydew melon, ½ cup diced pineapple, ¾ cup diced watermelon
Fat (1-block portions):
Each fat block contains approximately 1.5 grams of fat
l/3 teaspoon olive oil or canola oil (l teaspoon for a 3-block meal), l teaspoon regular sugar-free salad dressing (1 tablespoon for a 3-block meal), l teaspoon Newman’s Own Olive Oil and Vinegar (1 tablespoon for a 3-block meal), 2 teaspoons Newman’s Own Light Italian Dressing (2 tablespoons for a 3-block meal),½ teaspoon butter (1/2 tablespoon for a 3-block meal), ½ teaspoon real mayo (1/2 tablespoon for a 3-block meal), l/3 teaspoon flax oil (1 teaspoon for a 3-block meal), l/3 teaspoon coconut oil (l teaspoon for a 3-block meal), 4 black olives, medium (12 for a 3-block meal)
Note: Dr. Sears’ list of optional fats includes nuts, nut butters and seeds, but this modified version of his plan of eating excludes these choices.
For a better understanding of meal planning, I am offering some sample meals. Try to imagine a day in the Zone. Remember that a typical woman gets three 3-block meals and two 1-block snacks, whereas, a man gets three 4-block meals and two1-block snacks.
Breakfast (4-4-4 blocks)
Protein: ¾ cup egg substitute (3 blocks), l oz. low-fat Swiss cheese (l block)
Carbohydrate: l oz. oatmeal (measured dry) (2 blocks), l grapefruit (2 blocks)
Fat: l l/3 teaspoons olive oil (4 blocks)
Breakfast (4-4-4 blocks)
Protein: 2 oz. Canadian bacon (2 blocks), 2 fried eggs (2 blocks)
Carbohydrate: 2/3 cup boiled potatoes (unfavorable) (2 blocks), l apple (2 blocks)
Fat: l l/3 teaspoons olive oil (4 blocks)
Breakfast (3-3-3 blocks)
Protein: ¾ cup low-fat cottage cheese (3 blocks)
Carbohydrate: l oz. slow-cooking oatmeal (2 blocks), (measured dry or 2/3 cup cooked), l peach (l block)
Fat: l teaspoon coconut oil (3 blocks)
Breakfast (3-3-3 blocks)
Protein: 2 eggs or 4 egg whites (2 blocks), l oz. low-fat cheese (l block)
Carbohydrate: l oz. oat bran, measured dry (2 blocks), ½ apple (l block)
Fat: l teaspoon olive oil (3 blocks)
Breakfast (3-3-3 blocks)
Protein: 3 oz. firm tofu (l block), ½ cup egg substitute (2 blocks)
Carbohydrate: l oz. oatmeal (measured dry or 2/3 cup cooked) (2 blocks), l cup strawberries, sliced (l block)
Fat: l teaspoon canola oil (3 blocks)
Breakfast (2-2-2 blocks)
Protein: ¼ cup low-fat cottage cheese (l block), 3 oz. firm tofu (l block)
Carbohydrate: l oz. oatmeal (measured dry or 2/3 cup cooked) (2 blocks)
Fat: 2/3 teaspoon flax oil (2 blocks)
Breakfast (2-2-2 blocks)
Protein: 2 egg whites (l block), 3 strips turkey bacon (l block)
Carbohydrate: 1/3 cup boiled potatoes (unfavorable) (l block), ½ cup blueberries (l block)
Fat: l teaspoon butter (2 blocks)
Lunch or Dinner (4-4-4 blocks)
Protein: 4 oz. chicken (4 blocks)
Carbohydrate: ½ baked potato (unfavorable) (2 blocks), hearty salad: 3 cups lettuce, ½ raw onion, ½ raw cucumber, l raw tomato (l block), l ½ cups cooked green beans (l block)
Fat: l tablespoon regular sugar-free salad dressing (3 blocks), ½ t easpoon butter (l block)
Lunch or Dinner (4-4-4 blocks)
Protein: 6 oz. broiled haddock (4 blocks)
Carbohydrate: 3 oz. brown rice (unfavorable) (2 blocks), hearty salad (l block), l ½ cups mashed turnip (l block)
Fat: l teaspoon olive oil (3 blocks), ½ teaspoon butter (l block)
Lunch or Dinner (4-4-4 blocks)
Protein: 4 oz. roasted pork (4 blocks)
Carbohydrate: ½ cup butternut squash (unfavorable) (l block), hearty salad (l block), l apple (2 blocks)
Fat: l teaspoon olive oil (3 blocks), 4 medium black olives (l block)
Lunch or Dinner (4-4-4 blocks)
4 oz. corned beef (4 blocks)
Carbohydrate: l ½ cups mashed turnip (l block), 3 cups cabbage (l block), l0 baby carrots (unfavorable) (l block), ½ cup boiled onions (l block)
Fat: 2 teaspoons butter (4 blocks)
Lunch or Dinner (4-4-4 blocks)
Protein: 4 oz. turkey (4 blocks)
Carbohydrate: hearty salad (l block), l ½ cups green beans (l block), 2/3 cups boiled potatoes (unfavorable) (2 blocks)
Fat: l 1/3 teaspoons olive oil (4 blocks)
Lunch or Dinner (3-3-3 blocks)
Protein: 3 oz. chicken, broiled (3 blocks)
Carbohydrate: 3 cups broccoli (l block), hearty salad: 3 cups lettuce, ½ raw onion, ½ raw cucumber, l raw tomato (l block), l peach (l block)
Fat: l teaspoon olive oil (3 blocks)
Lunch or Dinner (3-3-3 blocks)
Protein: 2 oz. lean ground beef, broiled (2 blocks), l oz. low-fat Swiss cheese (l block)
Carbohydrate: ¼ cup kidney beans (l block), spinach salad: 3 cups raw spinach, ½ green pepper, ½ cucumber, l tomato (l block), 8 cherries (l block)
Fat: l tablespoon Newman’s Own Olive Oil and Vinegar Salad Dressing (3 blocks)
Lunch or Dinner (3-3-3 blocks)
Protein: 4½ oz. broiled scallops (3 blocks)
Carbohydrate: ½ cup peas (unfavorable) (l block), l ½ cups Brussels sprouts (l block), l cup raspberries (l block)
Fat: ½ tablespoon butter (3 blocks)
Lunch or Dinner (3-3-3 blocks)
Protein: l ½ oz. deli-style chicken breast (l block), l ½ oz. deli-style turkey (l block), l oz. low-fat cheese (l block)
Carbohydrate: spinach salad: 3 cups raw spinach, l cup mushrooms, l tomato, l/8 cup chopped onions (l block), l apple (2 blocks)
Fat: 2 tablespoons Newman’s Own Light Italian Dressing (3 blocks)
Lunch or Dinner (3-3-3 blocks)
Protein: 2 oz. tuna, canned in water (2 blocks), ¼ cup cottage cheese (l block)
Carbohydrate: Salad: ½ head iceberg lettuce, ½ tomato (½ block), 2 cups cooked cauliflower (½ block), ½ orange (l block), ¼ cup kidney beans (1 block)
Fat: l teaspoon olive oil (3 blocks)
Metabolic Adjustments—Snacks
Snack (2-2-2 blocks)
Protein: 2 oz. roasted chicken (2 blocks)
Carbohydrate: l apple (2 blocks)
Fat: 8 medium black olives (2 blocks)
Snack (2-2-4 blocks)
Protein: ¼ cup nonfat* cottage cheese (l block), ¼ cup nonfat ricotta cheese (l block)
Carbohydrate: l oz. oatmeal (measured dry, then cooked with water) (2 blocks)
*Fat: l l/3 teaspoons coconut oil (fat block is doubled) (4 blocks)
Snack (2-2-2 blocks)
Protein: l cup plain low-fat yogurt (2 blocks)
Carbohydrate: (yogurt also counts as 2 blocks of carbohydrate)
Fat: 2/3 teaspoon flax oil (2 blocks)
Snack (2-2-2 blocks)
Protein: 2 oz. ground beef (2 blocks)
Carbohydrate: l0 baby carrots (unfavorable) (l block), 3 cups raw broccoli (l block)
Fat: 8 medium black olives (2 blocks)
Snack (2-2-2 blocks)
Protein: 3 oz. deli-turkey breast (2 blocks)
Carbohydrate: hearty s alad (l block), ¼ cup kidney beans (l block)
Fat: 2/3 teaspoon olive oil (2 blocks)
Snack (1-1-1 block)
Protein: ¼ cup cottage cheese (l block)
Carbohydrate: l peach (l block)
Fat: 1/3 teaspoon flax oil (l block)
Snack (1-1-1 block)
Protein: l oz. chicken (l block)
Carbohydrate: 2 cups raw zucchini and summer squash (l block)
Fat: 4 medium black olives (l block)
Snack (l-l-l block)
Protein: l ½ oz. deli-style turkey breast (l block)
Carbohydrate: l carrot (unfavorable) (l block)
Fat: 4 medium black olives (l block)
Snack (l-l-2 block)
Protein: ¼ cup nonfat* cottage cheese (l block)
Carbohydrate: l cup raspberries (l block)
Fat: 2/3 teaspoon flax oil (2 blocks) *(fat is doubled)
*The Zone was formulated assuming some fat will be consumed in the protein blocks. If your protein choice is fat free, you could double the fat block(s) for the meal.
People who are addicted to sugar, flour and wheat, like me, need to pay close attention to the little extras—the things that seem like no big deals, but can make the difference between staying abstinent or succumbing to the disease one more time.
The Zone rules:
Always eat breakfast within an hour of waking.
Never go more than five hours without a meal or a snack.
A snack should be eaten a half-hour before bed.
My Personal suggestions if you are a food addict like me:
Eliminate all sugar products from your food plan.
Check all food labels for hidden sugar. Obviously anything with the word “sugar” falls into this category (like brown sugar or confectioner’s sugar). “Syrup,” too, is a key word—corn syrup, maple syrup and the like, plus honey and molasses. Barley malt, dextrin, maltodextrin, sorbitol and most ingredients ending with “ose,” including—but not limited to—dextrose, fructose, sucrose, maltodextrose
These are the more common names of sugar additives, but there are others. If you are unsure of an ingredient, check with the manufacturer or practice the rule, “If in doubt, leave it out.”
Eliminate all flour and wheat products from your food plan.
Check all food labels for the words “flour” and “wheat.” Foods in this category include most breads, pastas, all sweets, most cold cereals—the list is extensive—bagels, doughnuts, muffins and the like. Also note that flour is often used as a thickening agent in soups, sauces and gravies, and breadcrumbs are used as a binding agent in the preparation of meatloaf or meatballs. Check labels carefully.
Limit (or eliminate) caffeine:
Best to wean off coffee and tea gradually. In time, eliminate caffeine altogether.
Eliminate all alcohol:
Some people say that alcohol is liquid sugar with a kick. It is not an option for a food addict.
Limit (or eliminate) artificial sweeteners:
Includes all diet drinks and packets of artificial sweeteners added to coffee or tea, plus any artificially sweetened foods. For a food addict Saccharin is the only acceptable sugar substitute.
Beverages:
Best to drink water (hot or cold) with optional wedge of lemon or lime, seltzer water, herb teas, decaffeinated black coffee or tea
Never eat standing:
Always take the time to sit and eat your whole meal at one time (if at all possible). It is dangerous for a food addict to eat standing at the kitchen counter or to eat piece-meal, even if it is our weighed and measured food. It is much better to take a breather. Sit, relax and enjoy the meal and the time. It is a positive self-discipline that gives us an opportunity to say, “I need to replenish my energy—physically, emotionally and spiritually.” God blesses those decisions.
Pray before each meal or snack:
Before I put even one iota of food in my mouth, I pray. I take a moment to say, “Thank you, God, for my abstinence. Thank you for the food on my plate,” but I don’t stop there. I am sure to say, “Lord, is this guilt-free?” And then I listen. I really listen.
Restaurant dining can be a challenge, especially when I make the decision to use the eyeball method of measuring my food. Sometimes God tells me that my portions are too big. I then have the opportunity to fix it before I eat the meal. I simply put the excess food on my bread plate and ask again, “Lord, is it guilt-free now?”
This is a simple program, but it’s not always easy. As a food addict, I occasionally want to eat foods that are not mine (referring to anything—even sugar-free “abstinent” foods), but with the amazing love and grace of God, I practice my program one day at a time.
Step Three—turning my will and my life over to the care of God, which means I surrender all (even my food) over to His care each day. Step Ten—continued to take personal inventory, and when I was wrong, promptly admitted it.
When I first considered the Zone way of life, it seemed too loose and easy-going for my rigid, black-and-white thinking (my 12-step background). I wanted to get well, and I felt that God had led me to this solution, but I was concerned about straying too far away from my comfort zone and nutritional upbringing—my years of research and traditional medical advice. Therefore, after much contemplation and time on my knees with God, I compromised. (My definition of compromise is a win/win situation.) I considered the guidelines that I had been given in the past and decided to set some bottom lines for myself as minimum daily requirements:
Protein: minimum of 6oz. a day (not including dairy)
Dairy: 2 servings—A serving could be 1 cup of skim milk or plain nonfat yogurt or ½ cup low-fat cottage cheese or 1 oz. low-fat cheese.
Grains: 2 or more servings— ½ cup portions of potato, rice, kidney beans, corn, peas, butternut squash or one serving of whole-grain cereal (l oz. measured dry)
Fruits: 1 or 2 a day
Vegetables: 4 or more servings (½ cup portions)
Fat: I was on a maintenance food plan, which allowed me to double my fat allowance.
I looked at the food-block possibilities and decided to count l/2 cup of nonfat plain yogurt or l cup of low-fat milk as one block of protein (instead of counting them as a block of protein and a block of carbohydrate). Otherwise, it was difficult to get my minimum daily “requirements” into my eleven blocks of food. All that said and done, I proceeded to design a basic outline. It was not written in stone, but it was helpful to use as a general guide when planning my food.
Breakfast:
(3 protein blocks, 3 carbohydrate blocks, 6 fat blocks)
Protein: 2 oz. meat or ½ cup egg substitutes (2 blocks) and l cup skim milk (l block as protein only)
Carbohydrate: 1 oz. whole-grain cereal (measured dry) (2 blocks), l fruit (l block)
Fat: 2 teaspoons coconut oil (6 blocks)
Lunch:
(3 protein blocks, 3 carbohydrate blocks, 6 fat blocks)
Protein: 3 oz. meat or 4 ½ oz. fish (3 blocks)
Carbohydrate: ½ cup potato or any of the above choices for grain (2 blocks), vegetables (maybe a salad and some low-carbohydrate cooked vegetables)—many choices (l block)
Fat: 2 teaspoons olive oil (6 blocks)
Metabolic Adjustment/Snack:
(1 protein block, 1 carbohydrate block, 2 fat blocks)
Protein: 1 oz. protein (l block) or ½ cup plain nonfat yogurt (1 block as protein only)
Carbohydrate: l fruit or vegetable (l block)
Fat: 2/3 teaspoon flax oil (2 block)
Dinner:
(3 protein blocks, 3 carbohydrate blocks, 6 fat blocks)
Protein: 3 oz. meat or 4 ½ oz. fish (3 blocks)
Carbohydrate: l/2 cup rice or another grain choice (2 blocks), vegetables (l block)
Fat: 2 teaspoons olive oil (6 blocks)
Before Bed/Snack:
(1 protein block, 1 carbohydrate block, 2 fat blocks)
Protein: l oz. protein or l cup skim milk (l block as protein only)
Carbohydrate: 1 fruit (l block)
Fat: 2/3 teaspoon coconut oil (2 blocks)
The next day I began my new plan of eating. At first I measured all my food in a measuring cup. I was very specific and enjoyed learning the quantity that constitutes each block of various foods. I played with the possibilities of block distribution and listened to my body in between meals.
In time, I transitioned to weighing my food on a digital scale and grew somewhat vague in my perfectionism—instead of using exact measurements for low-carbohydrate vegetable choices, I counted 12 oz. of a combination of vegetables as 1 carbohydrate block at lunch and dinner. (Typically, I ate 6 oz. of cooked vegetables and a 6 oz. salad.) My vegetable choices included the basic salad ingredients—lettuce of all kinds, tomatoes, onions, mushrooms, sprouts, cabbage, shredded carrots and whatever happened to be available. I measured my cooked vegetables when they were raw or frozen. Typical selections included broccoli, cauliflower, green beans, zucchini, summer squash, Brussels sprouts and turnip. If I decided to try something new, I followed the block measurements suggested by Dr. Sears and measured it in a measuring cup.
Three typical days—My rendition of the Zone
Breakfast (3-3-6 blocks)
Protein: ½ cup egg substitutes (2 blocks), 1 slice low-fat cheese (l block)
Carbohydrates: l oz. oatmeal (measured dry, then cooked with water) (2 blocks), l cup sliced strawberries (l block)
Fat: 2 teaspoons olive oil (6 blocks)
Lunch (3-3-6 blocks)
Protein: 3 oz. chicken (3 blocks)
Carbohydrate: 4 oz. baked potato (unfavorable) (2 blocks), 12 oz. vegetables (6 oz. broccoli, 6 oz. salad) (l block)
Fat: 2 teaspoons olive oil (6 blocks)
Afternoon (1-1-2 block)
Protein: 3 oz. firm tofu (l block)
Carbohydrate: ¼ cantaloupe (l block)
Fat: 2/3 teaspoon flax oil (2 blocks)
Dinner (3-3-6 blocks)
Protein: 4 ½ oz haddock (3 blocks)
Carbohydrate: ½ cup kidney beans (2 blocks), 12 oz. vegetables (6 oz green beans, 6 oz. salad (l block)
Fat: 2 teaspoons olive oil (6 blocks)
Before Bed (1-1-2 block)
Protein: l cup skim milk (l block as protein only)
Carbohydrate: ½ apple (1 block)
Fat: 2/3 teaspoons canola oil (2 blocks)
Day Two:
Breakfast (3-3-6 blocks)
Protein: 4 oz. cottage cheese (2 blocks), l egg (l block)
Carbohydrate: l oz. oat bran (measured dry, then cooked with water) (2 blocks), ½ grapefruit (1 block)
Fat: 2 teaspoons butter (6 blocks)
Lunch (3-3-6 blocks)
Protein: 3 oz. tuna (3 blocks)
Carbohydrate: 3 oz. brown rice (unfavorable) (2 blocks), l2 oz. vegetables (6 oz. cauliflower, 6 oz. salad) (l block),
Fat: 2 teaspoons olive oil (6 blocks)
Afternoon (1-1-2 block)
Protein: 2 oz. cottage cheese (l block)
Carbohydrate: ½ apple (l block)
Fat: 2/3 teaspoon flax oil (2 blocks)
Dinner (3-3-6 blocks)
Protein: 3 oz. turkey burger (3 blocks)
Carbohydrate: 6 oz. butternut squash (unfavorable) (2 blocks), l2 oz. vegetables (6 oz. zucchini, 6 oz. salad) (l block),
Fat: 2 teaspoons olive oil (6 blocks)
Before Bed (1-1-2 block)
Protein: ½ cup plain nonfat yogurt (1 block as protein only)
Carbohydrate: ½ cup blueberries (l block)
Fat: 2/3 teaspoon flax oil (2 blocks)
Breakfast (3-3-6 blocks)
Protein: ½ cup egg substitutes (2 blocks), l oz. ham (l block)
Carbohydrate: 4 oz. potato (unfavorable) (2 blocks), l peach (l block)
Fat: 2 teaspoons olive oil (6 blocks)
Lunch (3-3-6 blocks)
Protein: 4.5 oz. salmon (3 blocks)
Carbohydrate: 4 oz. kidney beans (2 blocks), l2 oz. vegetables (6 oz. turnip, 6 oz. salad) (l block)
Fat: 2 teaspoons olive oil (6 blocks)
Afternoon (1-1-2 block)
Protein: l oz. low-fat cheese (block)
Carbohydrate: 10 baby carrots (unfavorable) (l block)
Fat: 8 medium black olives (2 blocks)
Dinner (3-3-6 blocks)
Protein: 3 oz. pork chops (3 blocks)
Carbohydrate: 4 oz. boiled potatoes (unfavorable) (2 blocks), 12 oz. vegetables (6 oz. Brussels sprouts, 6 oz. salad) (one block)
Fat: 2 teaspoons olive oil (6 blocks)
Before Bed (1-1-2 block)
Protein: l cup skim milk (1 block as protein only)
Carbohydrate: ¼ cantaloupe (1 block)
Fat: 2/3 teaspoon flax oil (2 blocks)
Maintenance
When I was introduced to the Zone, I was already at goal weight. Therefore, I started the Zone in maintenance, which is simply eleven blocks of protein and carbohydrate with additional fat blocks. Initially, I doubled my fat blocks. After a month, my weight dropped, so I added another fat block to lunch and dinner. My weight stabilized at that point.
Lose-weight mode
Successfully I maintained my goal weight for about eighteen months. However, after that time span, the numbers on the scale gradually increased from 128lbs. to 135lbs. My clothes felt snug. Although I could have decreased my fat, I went into lose-weight mode by reducing the number of carbohydrate blocks at lunch and dinner. That felt like the right thing to do. In a relatively short length of time, my weight stabilized once again.
Progress, not perfection
Through my experiences, I have increased knowledge and awareness of what works well for me. Sometimes it is trial and error. As with any food plan, I do it one day at a time to the best of my ability. Many Zone dieters have different and unique plans that work for them. Remember the definition of abstinence: plan what you do and do what you plan, and repeat after me, “My food is my food and everything else is not my food. It is not an option to overeat no matter what is happening in my circumstances or how I feel.”