Zone Meals in Seconds [NOOK Book]

Overview

A quick, easy, family-friendly cookbook for the millions of Zone households around the world.

Millions of people worldwide have discovered the incredible weight-loss and health benefits of living in the Zone. For almost 10 years, Lynn and Barry Sears have maintained a completely Zone-friendly kitchen. With two daughters - one a finicky first-grader and one a vegetarian teenager - Lynn has had to use all of her creative and culinary skills to keep her family healthy and happy. ...

See more details below
Zone Meals in Seconds

Available on NOOK devices and apps  
  • NOOK Devices
  • Samsung Galaxy Tab 4 NOOK 7.0
  • Samsung Galaxy Tab 4 NOOK 10.1
  • NOOK HD Tablet
  • NOOK HD+ Tablet
  • NOOK eReaders
  • NOOK Color
  • NOOK Tablet
  • Tablet/Phone
  • NOOK for Windows 8 Tablet
  • NOOK for iOS
  • NOOK for Android
  • NOOK Kids for iPad
  • PC/Mac
  • NOOK for Windows 8
  • NOOK for PC
  • NOOK for Mac
  • NOOK for Web

Want a NOOK? Explore Now

NOOK Book (eBook)
$11.79
BN.com price

Overview

A quick, easy, family-friendly cookbook for the millions of Zone households around the world.

Millions of people worldwide have discovered the incredible weight-loss and health benefits of living in the Zone. For almost 10 years, Lynn and Barry Sears have maintained a completely Zone-friendly kitchen. With two daughters - one a finicky first-grader and one a vegetarian teenager - Lynn has had to use all of her creative and culinary skills to keep her family healthy and happy. Zone Meals in Seconds combines Lynn's hard-won wisdom and valuable experience with Barry's Zone expertise and medical knowledge in the first-ever family-friendly Zone book. From quick and easy family dinner recipes and snack tips, to advice on packing school lunches and surviving backyard barbecues, this book is a must-have for people who want to experience the incredible benefits of the Zone but need help answering the all-important question, 'What do I eat?'Written with the help of an experienced chef and recipe developer, Zone Meals in Seconds offers more than 200 fast and family-tested recipes for Zone-approved breakfasts, lunches, and dinners.

Read More Show Less

Product Details

  • ISBN-13: 9780061758058
  • Publisher: HarperCollins Publishers
  • Publication date: 3/17/2009
  • Sold by: HARPERCOLLINS
  • Format: eBook
  • Pages: 416
  • Sales rank: 233,100
  • File size: 758 KB

Meet the Author

Dr. Barry Sears is recognized as one of the world's leading medical researchers on the hormonal effects of food. He is the author of the number one New York Times bestseller The Zone as well as Mastering the Zone, Zone-Perfect Meals in Minutes, Zone Food Blocks, A Week in the Zone, The Age-Free Zone, The Top 100 Zone Foods, The Soy Zone, The Omega Rx Zone, Zone Meals in Seconds, and What to Eat in the Zone. His books have sold more than five million copies and have been translated into twenty-two languages in forty countries. He continues his research on the inflammatory process as the president of the nonprofit Inflammation Research Foundation in Marblehead, Massachusetts. The father of two grown daughters, he lives in Swampscott, Massachusetts, with his wife, Lynn.

Read More Show Less

Table of Contents

Acknowledgments ix
Introduction 1
1 Getting Started 9
2 Zoning Your Kitchen 23
3 Breakfasts 49
4 Lunches 91
5 Dinners 127
6 Snacks 175
7 The Kids' Zone 209
8 The Can-Do Zone 217
9 Slow Cooking in the Zone 295
10 Special Occasions in the Zone 347
Afterword: Now You Can Do It 361
Appendix A Continuing Support 363
Appendix B Food Block Guide 365
Appendix C Calculation of Your Daily Protein Requirements 377
Appendix D Calculation of Percent Body Fat 379
Index 393
Read More Show Less

First Chapter

Zone Meals in Seconds
150 Fast and Delicious Recipes for Breakfast, Lunch, and Dinner

Chapter One

Getting Started

The Zone Diet wasn't created overnight. We took baby steps as we began to walk to the center of the Zone. Remember that the first thing we did was to eliminate starch from our meals. We noticed an immediate improvement. We were no longer hungry at bedtime, and if we were, we would eat a piece of cheese (protein and fat) and some fruit (carbohydrate). This chapter will allow you to enter the Zone at several different levels as well. Many of you reading this book have already read other Zone books, and are reading this one for new tips and recipes. Others may be Zone experts. Still others may be learning about the Zone for the first time. Jump in where you feel comfortable.

LEVEL ONE: As you read this book and begin to understand its principles, we hope you will immediately begin to substitute vegetables and fruits for much of the bread, pasta, rice, and potatoes that you eat. Not all fruits and vegetables are created equal because some raise insulin levels more than others do. Vegetables to avoid or use in moderation include carrots, corn, and beets. Fruits to avoid or use in moderation include raisins, most tropical fruits, cranberries, and bananas. Berries are the most Zone-favorable fruit. A complete Zone Food Block Guide, listing favorable and unfavorable protein, carbohydrate, and fat choices is found on page 365.

Use what we call the hand-eye method. Divide your plate into thirds. On one-third, place low-fat protein, such as chicken, fish, egg whites, cottage cheese, or soy products. The portion should be the size and depth of the palm of your hand. Fill the other two-thirds with vegetables and fruit. After your plate is full, add a dash of fat, such as olive oil, avocado, or nuts.

You should eat three meals and two snacks every day. For meals use a dinner plate, and for snacks use a dessert plate. Use this little ditty to help you understand which foods are protein and which are carbohydrates: "Carbohydrates grow in the ground, and protein (with the exception of soy) moves around." Make sure you drink lots of water and avoid caffeine and soda as much as possible.

Now, learn the Zoning by-laws. Timing is important. Make sure to eat breakfast within one hour of waking. Don't ever let more than four to five hours go by before eating lunch. Have a snack either mid-morning or mid-afternoon. The timing of this snack depends upon the length of time between either breakfast and lunch or lunch and dinner. For example, you might eat breakfast at 8 A.M. and lunch at noon. Dinner might not come until 7 P.M., which means you'll need a small snack at 4 or 5 P.M. On the other hand, you may eat breakfast at 6 A.M. and not have time for lunch until 1 P.M. In that case have your snack in the mid-morning. Remember, you don't want to let more than five hours go by before your next meal or snack. Use the same hand-eye approach that you use to construct your Zone meals, except use a dessert-size plate to construct your snack. (Check out a list of snack ideas in chapter 6.)

The wonderful thing about the Zone dietary program is that you will never be hungry because your blood sugar is stable. If the brain isn't hungry, then you won't feel hungry. You will never go more than four or five hours without eating, except when you go to bed. And before you go to bed, make sure you end your day with a Zone snack. Remember, even if you are asleep, your brain is still working. A favorite bedtime snack is 1 ounce of cheese and a glass of wine. (Treat alcohol as a carbohydrate.)

To help with the planning, here are a few examples for your first day in the center of the Zone. You'll read many other suggestions in the chapters on breakfasts, lunches, and dinners. This first breakfast suggestion shows how substantial a meal can be on the Zone diet.

BREAKFAST FOR WOMEN (should be eaten within one hour of waking):

Omelet made with 1/2 cup egg substitute, 1 ounce low-fat cheese (feta is great), a couple of sun-dried tomatoes, chopped, and a bit of chopped basil

2/3 cup slow-cooking oatmeal sprinkled with cinnamon and 3 macadamia nuts, crushed

1 cup raspberries (fresh or frozen)

BREAKFAST FOR MEN (should be eaten within one hour of waking):

Omelet made with 3/4 cup egg substitute, 1 ounce low-fat cheese, a couple of sun-dried tomatoes, chopped, and a bit of chopped basil

1 cup slow-cooking oatmeal sprinkled with cinnamon and 4 macadamia nuts, crushed

1 cup raspberries (fresh or frozen)

For people who begin their day with a trip to the gym, here's a simple breakfast to eat before you go.

FOR WOMEN:

Blend the following in a blender. Add ice, if desired.

21 grams protein powder

1 1/2 cups frozen blueberries, defrosted 3 teaspoons slivered almonds

FOR MEN:

28 grams protein powder

2 cups frozen blueberries, defrosted

4 teaspoons slivered almonds

Still too hard? Try this.

FOR WOMEN:

1 ounce low-fat cheese

1 Wasa cracker

1/2 cup low-fat cottage cheese

6 cashews

2/3 cup unsweetened applesauce

Melt the low-fat cheese on the cracker. Mix the cottage cheese, cashews, and applesauce together or eat them however you like.

Zone Meals in Seconds
150 Fast and Delicious Recipes for Breakfast, Lunch, and Dinner
. Copyright © by Barry Sears. Reprinted by permission of HarperCollins Publishers, Inc. All rights reserved. Available now wherever books are sold.
Read More Show Less

Customer Reviews

Average Rating 3
( 12 )
Rating Distribution

5 Star

(2)

4 Star

(3)

3 Star

(3)

2 Star

(2)

1 Star

(2)

Your Rating:

Your Name: Create a Pen Name or

Barnes & Noble.com Review Rules

Our reader reviews allow you to share your comments on titles you liked, or didn't, with others. By submitting an online review, you are representing to Barnes & Noble.com that all information contained in your review is original and accurate in all respects, and that the submission of such content by you and the posting of such content by Barnes & Noble.com does not and will not violate the rights of any third party. Please follow the rules below to help ensure that your review can be posted.

Reviews by Our Customers Under the Age of 13

We highly value and respect everyone's opinion concerning the titles we offer. However, we cannot allow persons under the age of 13 to have accounts at BN.com or to post customer reviews. Please see our Terms of Use for more details.

What to exclude from your review:

Please do not write about reviews, commentary, or information posted on the product page. If you see any errors in the information on the product page, please send us an email.

Reviews should not contain any of the following:

  • - HTML tags, profanity, obscenities, vulgarities, or comments that defame anyone
  • - Time-sensitive information such as tour dates, signings, lectures, etc.
  • - Single-word reviews. Other people will read your review to discover why you liked or didn't like the title. Be descriptive.
  • - Comments focusing on the author or that may ruin the ending for others
  • - Phone numbers, addresses, URLs
  • - Pricing and availability information or alternative ordering information
  • - Advertisements or commercial solicitation

Reminder:

  • - By submitting a review, you grant to Barnes & Noble.com and its sublicensees the royalty-free, perpetual, irrevocable right and license to use the review in accordance with the Barnes & Noble.com Terms of Use.
  • - Barnes & Noble.com reserves the right not to post any review -- particularly those that do not follow the terms and conditions of these Rules. Barnes & Noble.com also reserves the right to remove any review at any time without notice.
  • - See Terms of Use for other conditions and disclaimers.
Search for Products You'd Like to Recommend

Recommend other products that relate to your review. Just search for them below and share!

Create a Pen Name

Your Pen Name is your unique identity on BN.com. It will appear on the reviews you write and other website activities. Your Pen Name cannot be edited, changed or deleted once submitted.

 
Your Pen Name can be any combination of alphanumeric characters (plus - and _), and must be at least two characters long.

Continue Anonymously
Sort by: Showing 1 – 19 of 12 Customer Reviews
  • Anonymous

    Posted December 25, 2008

    Stupidity

    For the above person who posted....definitely the most ridiculous thing I have ever read. True that they have achieved fame, and well deserved for the time they took studying the Zone and providing us with it. With that comes fame and money, yes but they also have changed many lives for the better and that satifaction, I am sure, is better than money. I hope I am not speaking for the Spears.<BR/><BR/>I am sure you are posting this because you feel isecure about the way you look and have no will to change. FAT BUT PROUD! Right??

    1 out of 12 people found this review helpful.

    Was this review helpful? Yes  No   Report this review
  • Anonymous

    Posted January 7, 2010

    No text was provided for this review.

  • Anonymous

    Posted January 2, 2010

    No text was provided for this review.

  • Anonymous

    Posted July 12, 2009

    No text was provided for this review.

  • Anonymous

    Posted January 26, 2010

    No text was provided for this review.

  • Anonymous

    Posted January 1, 2010

    No text was provided for this review.

  • Anonymous

    Posted May 23, 2009

    No text was provided for this review.

  • Anonymous

    Posted August 18, 2011

    No text was provided for this review.

  • Anonymous

    Posted March 28, 2010

    No text was provided for this review.

  • Anonymous

    Posted March 28, 2011

    No text was provided for this review.

  • Anonymous

    Posted January 16, 2010

    No text was provided for this review.

  • Anonymous

    Posted January 12, 2010

    No text was provided for this review.

  • Anonymous

    Posted January 11, 2010

    No text was provided for this review.

  • Anonymous

    Posted January 2, 2010

    No text was provided for this review.

  • Anonymous

    Posted July 6, 2010

    No text was provided for this review.

  • Anonymous

    Posted November 27, 2009

    No text was provided for this review.

  • Anonymous

    Posted July 30, 2010

    No text was provided for this review.

  • Anonymous

    Posted August 22, 2010

    No text was provided for this review.

  • Anonymous

    Posted March 22, 2011

    No text was provided for this review.

Sort by: Showing 1 – 19 of 12 Customer Reviews

If you find inappropriate content, please report it to Barnes & Noble
Why is this product inappropriate?
Comments (optional)