ZoneCoach
Sun, Feb-16-03, 10:23
Corrections to the book ~ from Drsears.com
Page 6: 5 should state, "Drink about a 1/2 gallon of water per day."
Page 48: Should mention people require 2 Zone snacks per day; one in the afternoon and one in the evening. Snack choices are listed on pg. 101.
Page 78: Should read, "1/5 cup COOKED brown rice".
Page 59: Should read, "2/3 cup COOKED steel-cut oats".
Page 79: Should read, "1 cup COOKED steel-cut oats".
Page 92: Huevos Rancheros: instead of 1 cup honeydew, should read "1 cup strawberries and 1 cup blueberries as a side dish."
Page 101: Snacks: the snack of 1 cup 1% milk should only have 1 macadamia nut, not 3.
Page 158: 1/4 cup of pasta listed uner "Female" should not be listed there. It should be listed under "Male".
Page 160: Should read, "If you feel hungry within two to three hours after your last meal, and experience a drop-off in mental focus (due to low blood sugar), it is because you consumed too much carbohydrate relative to the amount of protein at your last meal. Simply make that same meal in the future and keep the protein constant, but reduce the carbohydrate amount by 10 grams. On the other hand, if you feel hungry before any four to six hour cycle ends, but maintain good mental focus, you're pushing insulin levels too low. The brain has a sensing system that picks up low insulin levels in the bloodstream and tells you to eat to increase insulin levels, even though the brain is getting plenty of blood sugar (hence the good mental focus). Simply make that same meal in the future, and add 10 grams of carbohydrate to that meal. In essence, what you are doing is adjusting your personal hormonal carburetor to put yourself in the center of the Zone. In either case, you should also add more monounsaturated fat to either meal because fat releases the hormone cholecystokinin (CCK) that promotes a feeling of fullness, which is known as satiety."
Page 220: Appendix C should include Mixed protein/carbohydrate ( 1 block protein and 1 block carbohydrate)
Page 220: Protein blocks are for uncooked portions.
Milk, low-fat 1 cup
Yogurt, plain 1/2 cup
Tempeh 1 oz.
Page 225: Pineapple, cubed should be listed under "unfavorable carbohydrates"
Page 229: 1 block [fat] peanut butter should be 1/2 teaspoon
Additions
Liquids in the Zone
In Mastering the Zone, Dr. Sears writes, "Remember, on a fat-burning diet, you'll need nearly fifty percent more water than you'd need on a high-carbohydrate diet. Excess insulin makes your body hold on to fat and excess insulin causes water retention. As you lower insulin levels, you need to replace any water that your body is no longer retaining. This means drinking at least eight 8-ounce glasses of water per day. Water is the cheapest nutrient on earth, yet no one drinks enough of it."
Simply stated, on the Zone Diet (or any diet for that matter) you should drink a minimum of 8 eight ounce glasses of water per day, (64 ounces). In warm weather and with increased physical demands this amount will increase.
Beverages to be avoided:
Soft drinks, diet drinks (the high amount of phosphorus will leach calcium from your bones), commercial lemonade, ice tea and powdered drinks. Fruit juice and some flavored waters (check nutritional label, carbohydrates should be zero)
What the Zone recommends:
Various types of water: filtered tap, bottled, flavored waters w/o carbohydrates, herbal teas including green and black tea in moderation. Decaffeinated teas and coffee. Sparkling water with a wedge of lemon or lime.
Page 6: 5 should state, "Drink about a 1/2 gallon of water per day."
Page 48: Should mention people require 2 Zone snacks per day; one in the afternoon and one in the evening. Snack choices are listed on pg. 101.
Page 78: Should read, "1/5 cup COOKED brown rice".
Page 59: Should read, "2/3 cup COOKED steel-cut oats".
Page 79: Should read, "1 cup COOKED steel-cut oats".
Page 92: Huevos Rancheros: instead of 1 cup honeydew, should read "1 cup strawberries and 1 cup blueberries as a side dish."
Page 101: Snacks: the snack of 1 cup 1% milk should only have 1 macadamia nut, not 3.
Page 158: 1/4 cup of pasta listed uner "Female" should not be listed there. It should be listed under "Male".
Page 160: Should read, "If you feel hungry within two to three hours after your last meal, and experience a drop-off in mental focus (due to low blood sugar), it is because you consumed too much carbohydrate relative to the amount of protein at your last meal. Simply make that same meal in the future and keep the protein constant, but reduce the carbohydrate amount by 10 grams. On the other hand, if you feel hungry before any four to six hour cycle ends, but maintain good mental focus, you're pushing insulin levels too low. The brain has a sensing system that picks up low insulin levels in the bloodstream and tells you to eat to increase insulin levels, even though the brain is getting plenty of blood sugar (hence the good mental focus). Simply make that same meal in the future, and add 10 grams of carbohydrate to that meal. In essence, what you are doing is adjusting your personal hormonal carburetor to put yourself in the center of the Zone. In either case, you should also add more monounsaturated fat to either meal because fat releases the hormone cholecystokinin (CCK) that promotes a feeling of fullness, which is known as satiety."
Page 220: Appendix C should include Mixed protein/carbohydrate ( 1 block protein and 1 block carbohydrate)
Page 220: Protein blocks are for uncooked portions.
Milk, low-fat 1 cup
Yogurt, plain 1/2 cup
Tempeh 1 oz.
Page 225: Pineapple, cubed should be listed under "unfavorable carbohydrates"
Page 229: 1 block [fat] peanut butter should be 1/2 teaspoon
Additions
Liquids in the Zone
In Mastering the Zone, Dr. Sears writes, "Remember, on a fat-burning diet, you'll need nearly fifty percent more water than you'd need on a high-carbohydrate diet. Excess insulin makes your body hold on to fat and excess insulin causes water retention. As you lower insulin levels, you need to replace any water that your body is no longer retaining. This means drinking at least eight 8-ounce glasses of water per day. Water is the cheapest nutrient on earth, yet no one drinks enough of it."
Simply stated, on the Zone Diet (or any diet for that matter) you should drink a minimum of 8 eight ounce glasses of water per day, (64 ounces). In warm weather and with increased physical demands this amount will increase.
Beverages to be avoided:
Soft drinks, diet drinks (the high amount of phosphorus will leach calcium from your bones), commercial lemonade, ice tea and powdered drinks. Fruit juice and some flavored waters (check nutritional label, carbohydrates should be zero)
What the Zone recommends:
Various types of water: filtered tap, bottled, flavored waters w/o carbohydrates, herbal teas including green and black tea in moderation. Decaffeinated teas and coffee. Sparkling water with a wedge of lemon or lime.