- Spinach Frittata
4 whole eggs and 8 egg whites
4 oz Feta cheese
1 large onion, chopped
10 oz chopped, frozen spinach, thawed then drained of excess liquid
1 teaspoon oregano
15 oz Great Northern or Cannelini beans, drained and rinsed
4 teaspoons olive oil
salt and pepper
- Pre-heat the oven to 375 F
- In an oven proof, non-stick pan heat oil over a medium heat.
- Saute onions until soft, add oregano, salt and pepper then stir.
- Remove from the heat and add the spinach.
- Whisk eggs in a bowl to a uniform consistency and pour into the pan with spinach and onions
- Add beans and feta and stir to ensure equal distribution.
- Bake for 40 minutes
- Serves 4
Chicken in Orange sauce
4 oz leftover chicken, chopped roughly
1 peach chopped
Ѕ nectarine chopped
1/3 cup orange juice
4 teaspoons corn starch, dissolved in water
12 whole almonds
- Mix cornstarch with orange juice and heat to make a sauce
- Add chicken and fruit, heat through and serve
![The Zone Diet]()
The Zone Diet
The Zone Diet is a weight loss program which seeks to balance the intake of carbohydrates, proteins and fat by the dieter. The program also seeks to find the appropriate balance of portions and correct meal timing. The theory is that by striking a balance of meals and snacks to manage your blood sugar level, it will produce a lower glycemic response which will lead to a healthier lifestyle and effective weight loss.
In balancing carbohydrates, proteins and fats, the Zone diet looks for the dieter to have a 40-30-30 split. The balance is achieved by describing foods as “blocks”, each block consisting of 9 grams of carbohydrate, 7 grams of protein and 3 grams of fat, assuming a 1-1-1 composition of the block. Adults are advised to eat a minimum of 11 blocks per day, generally to be eaten in a 3-3-1-3-1 pattern.
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Probably the most important element of the Zone Diet is discovering the number of block in each food and then eating in accordance with the prescribed system. Again this is a diet or weight loss program that focuses primarily on changing eating habits. As with
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- Despite being a keen golfer, this middle aged man was suffering from near constant knee pain and weighing in excess of 205lbs. After just over a year on the Zone Diet he now weighs just 170lbs and enjoys a 34 inch waist, has loads of energy and can walk around a golf course with no knee pain.
- In her early 30s and just 5'6” this woman at one time eased herself into a size 8 dress, after some spurious medical advice from an alternative medicine practitioner she gained 25lbs. Having changed her lifestyle, she is today 45lbs lighter and enjoying a full life easting all her favourite foods.
- Weighing in at 180lbs, this 5'5” mother in her early 30s once wore size 16 clothes. Tired of feeling unhealthy and being overweight, she turned to the Zone Diet, losing 30lbs in just a few months. Today she has lost 60lbs and has the energy and vitality of a teenager again.