Zone Tips:

Protein:
To determine the amount of protein in your meal, look at your hand. The amount of protein you should consume at each meal should be equal to the size and thickness of your palm. This category includes chicken, fish, beef, turkey, egg whites, low-fat cheeses, tofu, veal or low-fat pork.

Carbohydrates:
When choosing more favorable carbohydrates, such as fruits or vegetables, your portion size can be determined by curling your hands into 2 loose fists. When choosing less favorable carbohydrates, such as those with higher levels of sugar or starch, allow yourself only one fistful.

Fats:
Give fats a "thumbs up!" Additional fat added to your meal equals the size of the tip of your thumb. This category includes butter and olive oil.

Foods that get the thumbs down:
Sugar in all forms, Breads, Pastas, Potatoes, Rice, Bagels, Cereals, Juices,
Sodas, Alcohol and Foods or Beverages containing Caffeine. Although these foods get the thumbs down Remember you can have them in moderation from time to time.

Fruits that get the thumbs down:
Although no foods are forbidden in the Zone, some fruits that are high in sugar and should be consumed only in limited quantity are: Bananas, Figs, Prunes, Raisins and Grapes.

Vegetables that get the thumbs down:
Some vegetables should be eaten in moderation for they contain higher sugar content than most other veggies. These vegetables are: Potatoes, Peas, Carrots and Corn.

Typical Lunch:
Turkey, Fish, Beef, Chicken or Tofu over a bed of lettuce with mixed vegetables and salad dressing (oil & vinegar). Side of fresh fruit. Use the eyeball method.

Going out to Dinner:
Eat as much salad as you would like with a moderate amount of dressing. Next, always choose your protein (chicken, fish, beef, veal, Iamb or low fat tofu. If you are offered a breadbasket, you can always politely decline. Steamed vegetables are best. Order fresh fruit for dessert.

Alcohol:
If you choose to drink alcohol, it is best to have some food in your stomach before you drink because the food will slow down the absorption rate of the sugar into your bloodstream and will help to keep your insulin levels in check. Remember that you will need to eat fewer carbohydrates at that meal if you choose to drink alcohol.

Zone FAQ:

What is ZoneChefs® ? ZoneChefs® is America's only 5 star diet® fresh food delivery service, bringing a results-oriented, unique and convenient dining experience directly to your doorstep. Whether you are interested in weight management or improved health, ZoneChefs® is the most convenient and tasty way to achieve your goals.

What makes ZoneChefs® America's only 5 Star Diet®? Our clients have rated us America's only 5 star diet®. We are a creative combination of the best a 4 star restaurant can offer and the 5 star rating a top hotel would receive for customer appreciation. Client feedback has helped us to make the right menu selections where our customers never feel like they are on a diet. Our customer service staff will be there for you if you need to make any menu changes or if you need to suspend a delivery. We work around your busy schedule and you are never charged for days you take off.

What makes ZoneChefs® diet program more effective than all other diets? Most experts agree a balanced diet is the leading, and most effective way to accomplish weight loss goals. Each ZoneChefs® meal contains a balance of 40% carbohydrates, 30% protein and 30% favorable fats. Plus, ZoneChefs® takes the guesswork out of your weight loss program, eliminating the need for scales, measuring cups, calorie counting, food shopping and preparation.

How does it work? Each morning you will receive a delivery of 3 meals and 2 snacks. These gourmet meals and healthy snacks are prepared according to the Zone program and promote lean body mass, weight loss, decreased carbohydrate cravings, lowered blood sugar levels, increased energy levels, improved mental clarity.

Can I afford this program? On average, people spend $20-25 a day on food and aren't guaranteed balanced nutrition, proper portions, quality control or convenience. For only a few extra dollars a day, ZoneChefs® provides all this and more!

What if I don't need to lose weight? Weight loss is only one of many reasons to eat in the Zone. There are countless other benefits associated with our program, such as improved health, greater energy, better mental clarity, and it's convenient!

What if I'm allergic to a particular food? ZoneChefs® program is designed to incorporate foods you like and we take particular care to eliminate foods you dislike or are allergic to from your delivery menu. Every ZoneChefs® client will have a program custom tailored to suit his or her individual needs.

What is the average weight loss? The average client may lose approximately 8 to 10 pounds per month. While our program has yielded excellent results, outcomes will vary from client to client.

How long before I can expect results? Many clients report higher levels of energy and a significant decrease in hunger and fatigue within the first five days. In the first week, you may lose up to 4 lbs. of water weight and body fat. Although everyone is different, most people lose approximately 1 1/2 to 2 lbs. of body fat each week thereafter. It is important to remember that "weight loss" should not be your primary objective; rather loss of body fat should become your goal. You can tell you are accomplishing fat loss by the second week when your clothes should start to fit more loosely.

What if I go away for the weekend? ZoneChefs® is only a phone call away. With 48 hours notice, your service can be suspended until you return. You will not be charged for any meals while you are away.

What areas do you deliver to? ZoneChefs® presently delivers to the five boroughs of New York City, Westchester County and Long Island.

When can I start? Your ZoneChefs® program starts within 48 hours of signing up. We have found that many people enjoy starting their program on a Monday.

How will they deliver if I don't have a doorman? ZoneChefs® will provide a pre-paid FedEx package for you to send us a duplicate key for your building's exterior door. This will allow our professional delivery team access to deliver an insulated cooler bag, which will be left outside of your interior apartment door.

What do they deliver it in? ZoneChefs® convenient, microwaveable meals are delivered fresh to your door in discrete black insulated cooler bags.

What do I do with the empty cooler bags and used ice packs? Each night, we request that you leave your cooler bag and ice packs outside your front door. We will replace the empty bag with a new bag filled with your next day's meals and snacks. If you forget or are unable to leave your bag outside your door, we will still deliver your new bag, but kindly request you leave both bags outside the following night for pick up.

How is the food heated? Every ZoneChefs® meal is conveniently packaged in a labeled, Microwaveable container. Though oven times and temperatures may vary, meals should be heated for one to three minutes. We recommend opening the cover slightly to provide ventilation during the heating process.

What is ZoneChefs® "Cancellation Policy"? ZoneChefs® requires Two (2) Business Days Notice for any and all Cancellations to be processed. Vegetarian, Flexetarian and Kosher ZoneChefs® programs requires Three (3) Business Days Notice for any and all Cancellations to be processed. Cancellations may be tendered by E-mail to info@ZoneChefs.com, Facsimile to (718) 444-2599, Registered Mail @ 590 Madison Ave, 21st Floor, New York, New York 10022 or by Telephone @ (800) 939-0663. You are advised to maintain a copy of your E-mail, facsimile confirmation or registered mail receipt to document your request. Should you desire to cancel by Phone, you must receive a Cancellation Confirmation Number from a ZoneChefs® Representative. Upon receipt of your Cancellation Notice as referenced above, the resulting Refund Credit issued will be only for the unused portion of your plan (i.e. the days in which food was not delivered). You will receive a refund for any days in which deliveries were not sent. Any and all days in which meals were delivered will be pro-rated to ZoneChefs® Suggested Retail Price of $39.99 Per Day plus the applicable State Sales Tax.

What happens when my program ends? Before the end of your program you will receive a reminder from our customer service department. If you wish to continue, we can automatically charge your credit card to avoid interruptions in the service.

Carol Forman Helerstein, Ph.D. is a Licensed Clinical Nutritionist who has been practicing on Long Island for over 20 years. She is an Associate Member of the American Association of Bariatric Physicians, an organization dedicated to the scientific study of Weight Management. Dr. Helerstein is also one of the elite few Zone-Certified Program Instructors in the country. In this regard, she possesses years of experience counseling people in Zone-compliant eating. Whether appearing at Hofstra University or Bard College, speaking in front of the National Organization for Women or the Nassau County Police Department, Dr. Helerstein's lectures are both engaging as well as enlightening. This prestige has resulted in her articles on health, nutrition and wellness being published in both local and national forums. ZoneChefs® is happy to welcome Carol Helerstein as our Staff Nutritionist and Member of our Professional Team. Feel free to visit " Carol's Boutique " where you can explore a wealth of information as well as an array of state-of-the-art vitamins and supplements.

What if I have high cholesterol? High cholesterol, in contrast to popular belief, is not a result of eating foods high in cholesterol. This soft waxy substance is essential to brain chemistry, memory, and necessary to form cell membranes, hormones and other tissues of the body. Cholesterol has gotten a bad rap through the years. But it is only harmful when it becomes plaque; a thick, hard coating that builds up in the arterial walls. The cause of the build up is not dietary cholesterol, rather the intake of unfavorable carbohydrates that initiate insulin, a pro-inflammatory hormone that causes a cascade of reactions eventually leading to arterial damage. ZoneChefs® will create balanced meals that will enable you to lose weight, as well as lower your cholesterol levels.

What if I have diabetes? The ZoneChefs® Program is actually a wellness as well as a weight loss program. It was originally developed to help people with diabetes and heart disease. The Zone is the perfect diet for someone with Type II diabetes. The number of Americans with Type II diabetes is increasing at an alarming rate. Accompanying this issue is low HDL's, hypertension, and high triglycerides, all risk factors to heart disease. ZoneChefs® Programming addresses all of these and is the answer to better health because it is the only program that corrects elevated insulin levels. Type I diabetes sufferers will also benefit from ZoneChefs® Programming, However as with all diet programs, We encourage you to see your physician regularly and adjust all medications accordingly.

What if I'm pregnant or nursing? Most doctors recommend that pregnant women and nursing mothers eat a well-balanced diet, increasing their food intake by about 25-30%, which would translate to consuming an "extra" block of protein carbohydrate and fat at each meal. Upon your request, ZoneChefs® will also eliminate difficult to digest and gassy foods from your program.

What if I'm on medication? We encourage you to see your physician before making any dietary changes. You may, in fact, need to lower the dosage of certain drugs as you reach your wellness and weight loss goals. Certain medications actually increase insulin levels, "sabotaging" your weight loss efforts. Talk to your doctor about drugs that may have less deleterious effects on insulin. Never make any changes without consulting your physician for advice.

Should I eat three meals and two snacks even if I am not hungry? Absolutely YES! The Zone is all about the hormonal responses to food. Think of food as a drug. Your body needs to process this "drug" in a particular way in order for you to attain your weight loss goals. Not being hungry is a great indicator that you are losing body fat and getting into "the Zone". Another important rule is to always eat breakfast within an hour of waking.

What if I'm not hungry? Keep an appointment with food; it's all in the planning! Since a Zone meal "regulates" your body's response to insulin, you must eat on a regular basis. Although everyone is different, a Zone meal should stave off hunger for approximately 4-5 hours, a snack, approximately 2 hours. Remember to eat your 3 meals and 2 snacks no matter what. Not being hungry indicates that you are accomplishing your goals and losing body fat along with F-frustration A-anxiety T-tension!

Should I take supplements? Yes! In order to survive and maintain health, we all need to consume foods abundant in essential nutrients. We need to eat foods rich in vitamins, antioxidants, photochemical and minerals. Unfortunately, the modern food supply is often devoid of these sources of life due to processing, poor farming practices, the use of pesticides and other damaging chemicals, polluted air and water. There is no doubt that there is a direct relationship between the composition of the food we consume and the composition of our body. Because it is basically impossible to get what we need to be healthy from today's food supply, we all need to increase our nutrient intake through vitamins and other supplements. ZoneChefs® will soon be offering a comprehensive supplement program dispensing a state of the art product line offered only through licensed professionals.

Should I eat before working out in the gym? Definitely! Eating a Zone snack 30 minutes before working out assures that you will access the hormonal benefits of being in the Zone, which means that you will burn body fat, which is essential to weight loss. Aerobic exercise reduces insulin levels, the key to getting trimmer. Anaerobic exercise builds strong muscles. Muscles are a more metabolically active tissue than fat. Even if the scale doesn't move, your clothes will fit better and you will look and feel better. Exercise is an important component to helping you achieve your goals and we highly encourage it! Just remember to start: off slowly and build from there to avoid injury.

Is it ok to eat rice, bagels or pasta ever again? Of course! What makes the ZoneChefs® program so wonderful is that no foods are excluded. However, when consuming carbohydrates, the best choice is always vegetables and fruits, which are loaded with vitamins and nutrients. All carbohydrates are composed of sugar. Rice, bagels, pasta and sweets have lots more sugar (called the glycemic index) than the more beneficial carbohydrates found in vegetables and fruits. Another point worth making is that many people do not digest grain based foods well and often find that the results of eating these foods are bloating and other digestive disorders. When choosing the grains and other starchy foods, consume very small amounts.

Isn't having 30% fat in my diet too much? One of the greatest medical myths of the past half century, especially the last 20 years, is that fats are evil. Fats (more properly referred to as lipids), are essential to good health. Now, some fats are better than others, and no one is encouraging you to eat saturated or hydrogenated fats. However, never make the mistake of lumping all fats together into one negative grouping. Good fats, especially monounsaturated fats, actually have significant health benefits. Contrary to present thinking, it takes dietary fat to burn body fat. That's why ZoneChefs® supplies you with meals with the appropriate amount of fat. Fat actually slows the entry of carbohydrates into the blood stream and are responsible for initiating certain hormones that give you a sense of satisfaction and signal you to stop eating. Some of the fattest people on earth are the ones who try to eat '"fat free!"

Should I be concerned about calories? The Zone is not about calories. It is about the hormonal response to food. Being in "the Zone" means you're not hungry and not craving, even though it may appear at first to be a low-calorie diet. Most women receiving ZoneChefs® meals will be consuming 1200-1400 calories daily. Most men will be consuming 1600-1800 calories per day. But because blood sugar levels are balanced, if you are like most people, you will be enjoying greater energy levels, less fatigue, the ability to think more clearly, and fewer cravings while attaining your weight loss goals

Will I gain weight back once I complete the program? A diet is something you can go off and on. We prefer to think of the Zone as a lifestyle program, which teaches you new habits and a new way of looking at (eating!) food. We encourage our clients to take the time out to understand not only the food portions that are being sent to you but the food groupings so that when you decide to go off the program you will be able to maintain the diet on your own by using what we call the eyeball method.

Can I drink milk if I'm concerned about calcium? Another unfortunate food myth is that milk is the perfect food. Well, it might just be if you're a 300 lb. calf! In reality, the majority of the world's population finds it quit difficult to digest milk. Most of us do not have the enzymes necessary to "break down" milk. We often refer to this as "lactose intolerance." Calcium is important in the formation of strong bones and teeth, in the maintenance of a regular heartbeat, and in the transmission of nerve impulses. It has even proven to be important in preventing colon cancer. This much-needed mineral can be found in lots of the good foods ZoneChefs® will be sending you, especially green leafy vegetables. For added insurance, it is always best to include a calcium supplement in your vitamin regimen. Feel free to visit our dietary supplement page in which our nutritionist will give advice for calcium supplement and other great products which you can purchase.

When do I eat? It has often been said that timing is everything! If you think of food as a drug, you'll begin to understand how important it is to regulate your body's use of macronutrients - proteins, carbohydrates and fats - throughout the day. A ZoneChefs® meal should keep your blood sugar regulated for approximately 4 to 5 hours, a snack about 2 hours. By eating on a "regular" basis; 3 meals and 2 snacks each day, you will control insulin and lose body fat Always eat your ZoneChefs® breakfast within an hour of rising and schedule your remaining meals accordingly. Also, remember to eat before you become hungry.

What can I drink? Water should always be your beverage of choice. Burning fat is a very dehydrating process, which is why constipation is often a complaint when starting the program. Drinking lots of water is important. Juices are loaded with sugar and should be avoided. By adding a bit of sparkling water you can learn to wean yourself off juice by slowly changing the ratio to more water than juice and retraining your taste buds until you've readjusted to drinking only water

Can I drink alcohol? Alcoholic drinks are derived from grains or fruits. They are high glycemic, high-sugared carbohydrates. Alcohol increases insulin levels, which sabotages your weight loss efforts. Think of a 4 oz glass of wine, a bottle of beer or 1½ oz of liquor as one block. That means that if you're a male, consuming 4 blocks of carbohydrates (36-40 grams) at a meal you would need to eat one block less of carbohydrates in order to have that drink at that meal. There are many inconsistent reports coming out of the scientific community regarding alcohol consumption. Some studies show that alcohol is toxic to the cells, accelerates the aging process and has been linked to breast cancer. Other data show alcohol to be heart friendly (in small amounts). If you don't drink, don't start now. If you do, always drink in moderation.

Can I drink coffee? Coffee contains caffeine and caffeine is a stimulant, which causes insulin resistance. If you must drink coffee, it is best to drink water-processed decaffeinated coffee. And remember, if you add milk or half-and-half to your coffee, you are adding a few extra carbohydrates to your daily intake.

What about artificial sweeteners and diet soda? Although artificial sweeteners advertise that they have only one calorie, they stimulate carbohydrate cravings, which sabotage your program. Remember, the Zone is not about calories; it's about the hormonal response to food. Aspartame has been linked to headaches, dizziness, anxiety and depression. Diet soda contains artificial sweeteners along with high levels of phosphorous, which interferes with calcium absorption. Calcium depletion has been associated with osteoporosis (bone loss). It is best to cut out the soda.