Marinated Halibut Steak

Time to prepare: 10 min
Time to cook: 12 min

Ingredients:

• 2 halibut steaks
  
• 3 garlic cloves
  
• lemon
• salt and pepper
• dill
• 1tsp of olive oil
• oregano/thyme/ or cilantro (fresh)
  

Directions:

• wash and dry the halibut steaks
• light salt and pepper
• squeeze lemon over the fish
• add minced garlic and dill
• add oregano/thyme/or cilantro (I recommend using fresh herbs)
• cover and put in the refrigerator for about 30min
• warm up oven on broil
• place the 2 steaks on a slightly greased pan
• broil for 12min

5/18 Food Diary

Breakfast

• 1 zone blueberry muffin 1/1/1
  
• Grande 2% vanilla latte
  

Lunch

• Grilled stir fry w scallops (left overs) 2/2/2/
  

Dinner

• 2oz broiled halibut steak
• spicy green beans
• 2 halfs of devil hummus eggs
  

Snack 1

• 1 apricot, 5 cherries, 3 walnuts, 1oz turkey jerkey 2/1/1

Snack 2

• 1 zone blueberry muffin

5/10 Food diary

Breakfast

• 1 zone blueberry muffin
• tomato salad with olive oil
• slice of gouda cheese
• 1.5oz of turkey deli meat

Lunch

• Ivar's clam chowder (cup)

Dinner

• sliced tomato - 1 carb block
• 1 slice rye bread
• 1oz cream cheese
• 2oz deli meat

Snack

• 1 zone blueberry muffin

5/9 Food diary

Breakfast

• 2 boiled eggs - 2 protein blocks
• 1 cucumber - 1 carb block
• 6 almonds - 2 fat blocks

Lunch-ate out

• Turkey wrap

Dinner - ate out

• Sauteed shirp
• Cole salad
• Baked potato

Snack

• Zone recipe blueberry muffin

Blueberry muffins - the Zone way

To help inspire me, my boyfriend got me the Zone cookbook. Typically, I am not a big fan of cook books and like to come up with my own idea and recipes, but in this case I thought that referring to the experts may be better.

I decided to make some blueberry muffins per the Zone recipe. After reviewing the recipe, I made a few alterations and here's my creation & recipe:

- each muffin will contain 1bl of protein/fat/carb
Time:

• Prep time: 10min


• Bake time: 20-24min

Ingredients:

• 1 1/3 cups of oat flour (you can find it at whole foods)


• 4 1-ounce scoops of vanilla whey protein ( I used Whey Cool brand)


• 1 tbls of non-aluminum baking powder (you can find it at whole foods)


• 4 eggs


• 5 1/3 of oil ( I used almond oil)


• 2/3 cups unsweetened apple sauce


• 3tsp of vanilla syrup ( original recipe calls for 8 teaspoons of syrup)


• 1 cup of fresh blueberries

Directions:

• Pre-heat oven to 350


• Place cupcake paper cups in sheet ( I like to use the cupcake paper cups instead of greasing the sheet)


• Mix all of the ingredients, except for blueberries ( I recommend mixing the dry and than adding the wet ingredients)


• Mix it with a mixer than add blueberries


• Use a spoon to pour mixer on to the sheet


• Bake for 20-24min

5/7 Food diary

Breakfast

• 1/2 cup cottage cheese - 2 blocks of carb
• 1oz of cheese - 1 block of protein
• 0.5oz turkey jerky - 1 block of protein
• coffee with cream - 2 oz of fat

Lunch

• office - ocho de mayo party (originaly was supposed to be on the fifth)
• nothing I ate was zone approved
• 2 slices of chicken quesadilla
• 1 run tress ocho rum cup cake --- (it was amazingly good)

Dinner

• veggy stirr fry on the grill - 2 cards blocks
• grilled chicken with vinegrate marinade - 4 oz
• 1 beer
• 1/2 tomato w/ olive oil dressing salad - 2 blocks of fat

5/6 Food diary

Breakfast

• 1/2 cup cottage cheese - 2 blocks of carb
• 1oz of cheese - 1 block of protein
• 0.5oz turkey jerky - 1 block of protein
• coffee with cream - 2 oz of fat

Lunch

• chili turkey 10oz (ate out)

Dinner

• 3 oz of salmon- 2 blocks of protein -- refer to recipe
• Mashed califlower - refer to recipe - 2 blocks of carbs
• 2blc fat - oil from cooking
• glass of rose

Snack

• 1 oz turkey jerky
• 3 almonds
• dried fruit
  

Broiled Salmon

Time to prepare: 25 min

Zone breakdown: 1 blocks of carbs/1 blocks of fat/
(the image you see was 10oz of salmon and fed 3 people)

Ingredients:

• 1lb raw salmon
• 1 small onion
• lemon
• salt and pepper
• dill
• 1tsp of olive oil
• bbq soy sauce

Directions:

• turn your oven to broil
• spread olive oil and diced onions on the bottom of the baking sheet
• wash and dry salmon/ place on baking sheet
• salt/pepper the salmon
• add dill to taste
• squeeze 1/2 lemon
• glaze the top of salmon with bbq soy sauce (use a glazing brush)
• place in oven and broil for 20min

Spicy Green Beans Recipe

Time to prepare: 15 min
Zone breakdown: 5 blocks of carbs/5 blocks of fat

Ingredients:

• 4 cups of greens beans
• 1 chopped small onion
• 1.5 tsp of olive oil
• 2 tbs of soy sauce
• 1 tsp red chili sauce
• 2 clove of garlic
• handful of cilantro
• salt pepper
• lemon juice

Directions:

• mince onion/garlic/cilantro
• heat oil on skillet
• add onion and green beans
• saute for 5-7min
• mix sauce (soy sauce, red chili, lemon juice)
• add to dish
• add cilantro and garlic
• salt/pepper to taste

Saute Shrimp

Time to prepare - 10min
Zone breakdown - 3 blocks of fat/ 1 block of carb/ 4 blocks of protein
(based on the ratio 1 protein block = 4 shrimp)

Ingredients:

• 1/2 pound of shrimp (roughly 16 shrimps)- please note this is the larger types of shrimps
• 1 small onion
• 1 tsp of olive oil
• lemon juice
• 2 cloves of garlic
• salt/pepper/ chives

Directions:

• clean the shrimp
• chop the onion in small thin circles
• heat the 1tsp of oil
• add onions
• add shrimps
• squeeze lemon juice (half a lemon)
• add 2 cloves of mince garlic
• add salt/pepper/chive for taste
• saute for 5 min

5/5 Food diary

Breakfast

• 1/2 cup cottage cheese - 2 blocks of carb
• 1oz of cheese - 1 block of protein
• 0.5oz turkey jerky - 1 block of protein
• coffee with cream - 2 oz of fat

Lunch

• Cobb salad -- 2/2/2 - refer to recipe posted previously

Dinner

• 4 jumbo shrimp - 1 block of protein -- refer to recipe
• 2 oz of halibut - 1 block of protein -- refer to recipe
• spicy green beans - 2 blocks of carbs - refer to recipe
• oils - 2 blocks of fat

Snack

• 1 oz turkey jerky
• 3 almonds
• dried fruit

5/4 Food Diary

Breakfast

• 3 almonds- 1 fat block
• 1/2 cup of cottage cheese - 2 carbs blocks
• 1oz turkey jerky - 2 protein blocks
• black coffee w half and half - 1 fat block

Lunch

• Cobb salad ala Katya (see 5/1 for recipe)

Snack

• 1 oz of turkey jerky - 1 protein block
• 2 oz of dried plum - 1 carb block
• 3 almonds - 1 fat block

Dinner

• 4oz of Beer
• chicken burger (bun, lettuce, roughly 4oz of chicke, 2 slices of tomato, mayo)-- not zone approved
• handful of fries -- not zone approved

I pretty much failed at following the diet at dinner time. I went to the Mariner's game and had a fantastic time. :-)

5/3 Food diary

Breakfast

• 2 boiled eggs - 2 protein blocks
• 1 cucumber - 1 carb block
• 3 slices of apple - 1 carb block
• 6 almonds - 2 fat blocks

Lunch

• 1 chicken sausage - 2 protein blocks

Katya Caesar Salad - 2 cart block/2 fat blocks/(2 protein blocks if deli meat is added)

• 3 cups of lettuce
• 1/2 cup of tomato
• 1/4 cup of chopped onion
• dressing - 1/2 tsp olive oil, 1/2 tsp mayo, dijon mustard, fresh squeezed lemon juice, salt and pepper

5/2 Food diary

Breakfast:

• 1 boiled egg - 1 block of protein
• 1 oz. deli chicken- 1 block of protein
• 1.5 cup of tomato - 2 blocks of carbs

Lunch

Cob Salad - Ala Katya - 2 pts of carb/protein/fat

• 1 cup of cabbage - shredded
• 1/3 cup of chopped onion
• 1/2 cup of tomato
• 1/2 tsp of sour cream
• 1/3 tsp of mayo
• 2 oz deli meat
• salt and peper

Burpees

It's day one, so I decided to start it right with going to cross-fit. Here's today's summary:

• workout: 4 burpees x 30 times
• time: 28.05

One word, BRUTAL!!!

My 7 Week Challenge

So here's the deal, since graduating from college and entering the workforce, my weight and body has been gradually creeping up. Face it, sitting in front of the computer doesn't generate much exercise. Being on the road for work is even worse. Between the late hours, the company dinners and happy hours, it just got out of control.

So here I am, almost 6 years out of college, 40 pounds heavier (that's roughly 6.XXX pounds a year). So finally I decided to do something about it:

• Fitness - Crossfit
• Diet - Zone
• Vehicle - 7 Week Challenge

For the next 7 weeks, I am following zone to a t, doing crossfit twice a week, and other types of exercise beyond it. Let's see where this takes me. Let the challenge begin!!!!!!!!!!!!!