E-Book Overview
Dr Barry Sears takes you on a tour of the top 100 Zone foods, offering capsule summaries of their nutritional benefits, along with delicious recipes and Zone Food Block information for each food item. Being in the Zone has just been made easier now that The Top 100 Zone Foods is available as a convenient mass market paperback. Dr Barry Sears selects the top 100 Zone foods and shows you how to mix and match them to form perfectly balanced Zone Meals. For each food item there is a brief description of its health and nutritional bragging points followed by one or two easy–to–prepare Zone–approved recipes and the appropriate Zone Block information for foolproof Zone cooking. After explaining how to enter and stay in the Zone, Dr Sears shows why not all foods are created equal – at least from a nutritional and hormonal point of view. Organising the Top 100 into protein, carbohydrates and fats, he shows you how to combine your favourite foods to form hundreds of appropriately balanced and deliciously prepared meals such as Prawn Scampi with Vegetables, Mediterranean–Style Chicken, Spinach Feta Pie, Lemon Meringue, and Strawberry Mousse.
E-Book Content
Contents
Acknowledgments
v
Introduction
vii
1
Making the Top 100
1
2
Your Zone Primer
10
3
The Healthiest Foods in the World
24
4
The Top 100 Zone Foods
40
5
Eating Out or Dining In
301
6
Zone Supplements
310
7
Food and Hormones
318
8
The Zone vs. Other Diets
327
9
Motivation for a Lifetime in the Zone
337
iv
Contents
Appendixes
A
Technical Support
341
B
All About Carbohydrates
343
C
Using Zone Food Blocks for Making Zone Meals
354
D
Zone Diet Validation Studies
363
E
References
369
Index About the Author Other Books by Dr. Barry Sears Cover Copyright About the Publisher
377
Acknowledgments
t
The success of the Zone books that I have written during the past five years is primarily due to my team who is not only my co-workers, but also my closest friends. These include my wife, Lynn Sears, who does much of the editing of my books, and my brother, Doug Sears, who has a very clear insight and understanding of how to translate cutting-edge science into easily understood terms for the general public. In addition, I wish to especially thank Deborah Kotz for her excellent advice and editorial input in helping develop this book. Special thanks go to Roberto Mighty and Joseph Alsop, who orchestrated the various recipes to illustrate how easy it is to incorporate the Top 100 Zone Foods into great Zone meals. At the same time, I also have my team at ReganBooks who consistently do an outstanding job of fine-tuning my books for the general public. For this particular book, I want to give special thanks to Doug Corcoran for his excellent editing. Of course, my greatest thanks always goes to Judith Regan, who had the courage and foresight to support the Zone, and in the process helped improve the lives of millions of people.
Introduction
s
Since the dawn of time, scientific discoveries have been ridiculed and violently rejected before they became selfevident. Galileo was imprisoned for asserting that the earth revolved around the sun. Columbus was laughed at for suggesting that the earth was round. As with all innovative discoveries, the Zone has pretty much followed the same course. When I first came up with the concept of the Zone some twenty years ago, my idea was strongly ridiculed, and I was labe