Bread = Sugar = Dessert

I have to tell you I am reluctant to have this discussion. In the four years I’ve worked to develop Plan Z, I have never brought up the subject of bread and baked goods. I felt like if I ignored the subject it would not come up. Instead, I spent a lot of time laying down the framework for the fact that you don’t need bread, donuts or cupcakes in your life. Or any of the rest of it. And it’s true. You can get used to not eating it.

But I know the subject of bread comes up in your home and your offices. It’s like the elephant in the room that will make you feel like an elephant if you eat too much of it.

So before we embark on the subject of bread (and the good versus the evil things about it) I want to define what bread is.

If I hammer home anything today this is all I want you to know. Bread is dessert and it has to be treated like a treat.
It’s dessert.

Let’s look at the chemistry.

Your liver processes what you eat. It filters out the toxins, converts food into energy and sends the nutrients out to your body for it to use. If there is excess sugar in your diet, that sugar is converted for your body to store as fat. Simple.

By the time your stomach juices break down what you’ve eaten with your fork all your liver sees is the pulpy liquid that’s left. The REAL contents of your food. In that state, your liver can’t tell the difference between a piece of white bread and a Snicker’s bar.

So depending on how much sugar you eat (and I mean CARBOHYDRATES – bread, pasta, potatoes…they’re all sugar), your liver has to deal with it. Your liver cannot allow all that sugar to pass into your bloodstream; that would be toxic to your body. So when your liver detects excess sugar, it gets its friend the pancreas involved. The pancreas has to tone down the sugar.

How does it do that?
By pumping out insulin into our bloodstream.

All of us are so aware of diabetes we know the pancreas sends out insulin. Insulin stimulates the cells in your body to absorb that sugar and get it out of your blood. That’s its first job.

When there is more sugar than your body needs, that insulin has no choice but to tell your body to turn the excess into fat. That’s it’s second job.

It isn’t just table sugar that makes you fat. All the carbohydrates you eat have the potential to make you fat because your body breaks all of them down into sugar.

So let’s get back to bread. And the politics and marketing of our food supply.

All of the food marketers, doctors, nutritionists and even the government will tell you that you need carbohydrates to live. Maybe so, but you can get all the carbohydrates you need from the veggies and the fruits you eat.

Plus, your body can make carbohydrates. You don’t need bread or pasta or potatoes to accomplish the job. You don’t need bread to live. It’s just a bad habit we picked up a very long time ago. And we convinced ourselves we needed it.

We don’t.

Whole Wheat vs. White

All the commercials nowadays use phrases like, whole grain, whole wheat…implying that all of that will make you healthy.
I keep telling people there is little difference between whole wheat and white bread. They are both still wheat. They are both still bread. We don’t need either to survive, and the carbohydrates are killers.

So here’s the difference between whole wheat and white bread:
Whole Wheat Bread (standard whole wheat you find in the grocery store)
Serving size: 1 piece

12 grams of carbs per piece
2 grams of fiber
Glycemic index 70

White Bread (standard white bread in the bread aisle)
Serving size: 1 piece

13 grams of carbs per piece
1 gram of fiber
Glycemic index 73

See how little difference there is?
See how we get sucked in?

BTW, the Glycemic Index of a Snicker’s Bar is 68.

The caloric content of the Snicker’s Bar is much higher, but the rate of the spike in blood sugar is actually slightly lower. The faster it shoots up the more insulin is produced to process it.

There are low-carb breads like Paleo Bread which is made from either almond or coconut flour. If you HAVE to have bread you can order this. I tried the almond variety right from the bag. I found it gooey. I enjoyed spreading peanut butter on it but not really the bread. I decided my sliced apple was a better vehicle for eating peanut butter. Then I tried the Paleo bread toasted. It worked fine but all I got for satisfaction was some crunch.

There are also recipes out there if you want to make your own low-carb breads.
Truth is, we can eat a meal with a knife and fork. We don’t have to carry it around in a tortilla or eat with our hands in between two pieces of bread. So we don’t need those carbs.

Now that we’ve had this discussion I’ll leave it up to you.

Cheers,

Baked Spinach Artichoke Dip

Talk about comfort food. This is the pure definition.

by Zola

Grilled Eggplant Parmesan

Plan Z Phase: This is a Z3.5 (ZReboot 3.5) recipe.

A nice, summery meal that can also be eaten in cooler months. You can make this in a grill pan or on an outdoor grill. This is much lighter and lower carb than the breaded and fried version.

Serves: 4 as light meal or 2 as a large one.

Ingredients:

1 large eggplant (1 1/2 pounds), peeled and sliced crosswise 1/4 inch thick
3 – 4 ripe plum tomatoes, sliced crosswise 1/4 inch thick
extra-virgin olive oil, for brushing
sea salt to taste
1/3 cup chopped mushrooms (or olives- optional)
½ tsp of chili flakes (or to taste. I used a very light dusting and left it to the heat lovers to add more)
1/4 cup finely shredded basil
6 ounces Fontina cheese, grated
Thinly sliced crusty bread, for serving. Limit yourself to one regular sized piece (Z3.5) or eat with no bread (Z3). To make the bread lower carb, brush it with olive oil and grill or broil. Or use butter. That works, too.
1/4 cup of shaved or shredded Parmesan cheese

Instructions:

Preheat the oven to 450° and heat a grill pan or your backyard grill. Spray the eggplant and tomato slices with olive oil and season lightly with salt. Grill the eggplant over moderately high heat, turning once, until softened and lightly browned or lightly charred, about 4 minutes per side. Grill the tomatoes, turning once, until lightly charred but still intact, about 2 minutes per side. Keep an eye on them. They go from lightly browned to overdone very easily; especially on the grill.

In a bowl, combine the mushrooms (or olives), chili flakes and shredded basil. Line a large rimmed baking sheet with parchment paper. In the center, arrange half of the eggplant in a 9-inch square, overlapping the slices slightly. Top with half of the grilled tomatoes, mushroom mixture and Fontina. Repeat with the remaining ingredients, ending with the cheese.

Bake in the center of the oven for about 15 minutes, until bubbling and golden. Let stand for 10 minutes. Slice with a pizza cutter. Garnish with basil shreds and Parmesan cheese. Serve with optional crusty bread.

Enjoy!

Cheers,

by Zola

Chicken Piccata

Plan Z Phase: This is a Z2 (ZReduction) recipe submitted by Plan Z dieter Karen. Thanks Karen!

Servings: Serves 2

Ingredients:

2 boneless skinless chicken cutlets or thinly sliced chicken breasts
3/4 cup chicken broth
1-2 tsp garlic, minced
2 Tbsp fresh lemon juice
1 Tbsp capers drained
parsley, chopped
sea salt
pepper

Instructions:

Season cutlets with sea salt and pepper. Spray a non-stick pan with cooking spray and saute cutlets, flipping once until cooked through. Remove the cutlets from the pan and cover them to keep them warm.

Deglaze pan (dilute the remaining fat) with the chicken broth. Add garlic and cook for 1 minute. Add lemon juice and capers. Add cooked chicken and any accumulated juices.

To serve, plate chicken and pour sauce over.

Garnish with parsley. Add lemon juice and serve.

Enjoy!

Cheers,

by Zola

Small Town 4th of July

Flashback, if you can, to 1965.

John Glenn had circled the Earth in Friendship 7 but we had not yet made it to the moon.
The Beatles were in full swing and had appeared on the Ed Sullivan Show the year before.
Vietnam was being mentioned in the newspaper but we were not yet subjected to a daily listing of the casualties from the carnage in the jungles.

I’m living in small-town America, Appleton, Wisconsin, and I am 8 years old.
My brother, Paul, 15 months younger than me is 7.
My mother is taking us to the fireworks on the 4th of July.

My older sister Marie is probably in charge of taking care of my baby brother Billy who’s likely fast asleep in his crib. My older brother Bob is a budding teenager, so he’s probably off with his friends lighting snakes on the sidewalk, chasing around with sparklers or maybe he’s with a neighbor family going to the same fireworks. The rest of our family kids are older and off doing, whatever.

I can distinctly remember a couple of years when my mom took me and Paul to the fireworks; just us.

My mom must have really loved fireworks. Taking us to see them was an inconvenient ordeal of sorts and she could have easily just stayed home and relaxed.

Thanks, Mom, for helping us celebrate.

The fireworks took place at Pierce Park across town, so we had to drive to get there. We packed into a big, used Cadillac. We would find parking maybe a few blocks from the park, but it was getting dark, so maneuvering around all the traffic and the hordes of people who were heading to the fireworks must have been maddening for my mom. Hold hands, everybody.

She carried one of those lightweight folding chairs with the plastic webbed, interwoven seats, a blanket, and her purse. No picnic. We came after dinner. We traveled light.

I can remember one of the years we got there earlier, so she let us walk around the carnival midway. We even got to ride The Scrambler. I will never forget the forces put on my body as I spun around. I felt like I knew what John Glenn experienced. The distorted face as my lips flapped in the wind. How hard I held onto the safety gate. My hair, although cut short, flipping all over the place. And the looks on my brother’s face. Priceless.

We didn’t buy cotton candy. We didn’t get any sodas or hot dogs. We had plenty and I think my mom didn’t want to risk having to clean us up. We were well fed. At that time, I didn’t even know the concept of a funnel cake and to this day I’ve never tasted one.

The next thing to do was to scout out where we were going to view the fireworks. Pierce Park is a huge place; especially to a little kid. It covers probably four-square blocks and cascades down a steep incline to where it meets the Fox River. The Fox River is where they staged the barge from which to launch the fireworks. Safety first.

Up in the park, there are hundred-year-old oak trees that shade much of the park during the day. At night, on the 4th of July, you are looking for a patch of grass, where when you look up you see plenty of open sky so you can see the fireworks in all their glory.

We settle on a spot, spread out the blanket, my mom opens her chair to set and then she pulls the bug spray out of her purse. We spray ourselves liberally with OFF. The mosquitoes are in their glory on any warm, summer evening in Appleton. On the 4th of July, it’s Mosquito Feast Day.

We settle on the blanket, and lay on our backs, waiting for the fireworks to begin. I’m probably humming something John Phillip Sousa wrote in my head. And then the salutes begin. They are trying to tell the crowd to settle in for the fireworks but I’m just annoyed by the noise. BANG, bang.

Next, we are treated to about 30 minutes of constant fireworks. We ooh and ahh as they blast above us. The crowd oohs and ahhs in unison too. I’m actually most fascinated with the patterns displayed by the fireworks that don’t explode right above us but by the ones off to the right and left that are filtered to my vision by the leaves of the trees. I like seeing partial fireworks for some reason.

All the fireworks in those days were round blasts punctuated by a few more salutes here and there. They are not timed to go along with the symphony; in fact, there is no music playing unless some guy a few blankets over has something playing on his transistor radio. It’s just the crowd and the fireworks.

The big finale blasts off. No mistaking it. This 4th of July display is over.

We pack up and make our way slowly back to the car. The crowd seems like millions of people to me, although the population of Appleton at the time was only about 50,000. It seems everyone in town, and maybe from a few towns over, was at the fireworks. When we get to the street there are headlights everywhere; all at eye level to us kids, so we are a bit blinded. The traffic cops in their uniforms and with wands are controlling the car chaos. We keep tight to each other and find our car. Pile back in. And lights out. I say that because I can’t remember the drive home. I probably, immediately fell asleep from all the excitement overload.

Another 4th of July in the history books.

Cheers,

Fluffy No-Bake Lemon Cheesecake

The perfect low-carb summer treat.

by Zola

Italian Lemon Chicken

Plan Z Phase: This is a Z3 (ZReboot) recipe.

This tastes almost like chicken scaloppini. You’ll notice the breading is missing. The capers are missing. But the taste is still there.

Servings: Serves 4

Ingredients:

2 tsp of olive oil
1 Tbl of ghee (For ZReduction substitute with olive oil spray)
1 medium shallot, minced
4, 6-8 oz. chicken breast halves, skinless (Buy thin-sliced chicken breasts to make this fast and easy. Otherwise you’ll need to flatten regular breasts so they cook faster)
8 tsp of lemon juice, divided
sea salt and pepper to taste
1-1/2 tsp of Italian seasoning
1 tsp minced garlic
¾ - 1 cup of organic chicken broth

Instructions:

Heat the olive oil and ghee (substitute with olive oil spray for ZReduction) in your sauté pan. Put in the chicken breasts and season with sea salt, pepper, and drizzle half of the lemon juice over the chicken breasts. Cook them on medium 3 minutes or so per side. (How long you cook them will depend on how thick they are). They will brown up a little on each side. Just make sure they are cooked through and no pink remains. Then remove them from the pan and cover to keep them warm.

Don’t wash the pan. Just add the garlic and shallots and cook about a minute, stirring often, to loosen them up. Add the chicken broth and the Italian seasoning. Cook on medium-high 2 minutes to reduce a bit and to meld the flavors. Add the rest of lemon juice to the sauce. Stir and you are ready to serve.

Drizzle the sauce over the chicken and serve with your side.

I served this dish over zucchini noodles mixed with a few carrot bits for color. Those are both Z3 items.

Enjoy!

Cheers,

by Zola

I'm melting! I'm melting!

Well, maybe that’s what the Wicked Witch of the West said, and she was not happy, but in my case, I like what I’m seeing.

It has taken me decades to get the guts to start a diet company and begin the discussion of losing weight successfully. That's because until now, I've been a diet failure my whole life. I started dieting at 12 years old and have been working at it (in one form or another) ever since. I went to ridiculous measures to lose weight or stay thin. My definition of thin. Laugh, cringe, or recollect your own stories as you cruise through my list of strange or extreme dieting.

Here goes:

At 12 years old I noticed I was the “fattest cheerleader.” I wasn’t fat, but I thought I was. I began switching my dessert from something sugary to a single hard-boiled egg. Dieting had begun. I was low-carb before they coined the phrase. I always was a pioneer.

At 15, I was so fed up with being fatter than other girls (but not yet obese), that I decided that eating every third day was a good idea. How I pulled that off, without my mother figuring out, was a feat to behold. I can remember that I even passed out on my bed twice after walking home from school on particularly hot days. I was starving. I had no energy. Who was I kidding? I lost 30 pounds in a month. I took my babysitting money and bought contact lenses and boys came out of the woodwork. My first “successful” diet.

Approaching age 16, I wanted to stay thin and feel thin, so I worked at a job that required me to ride my bicycle across town all summer long. I worked two shifts so I had to do it twice every day. In-between shifts I came home and had one single, solitary, fried egg and a glass of milk. I didn’t eat anything else all day, but when my mother asked me if I’d eaten (she was worried about me missing dinner while I rode my bike back to work), I could say yes. Boys continued calling and I made the Drill Team at school. When I got the flu and laid on my bed, I was happy because I was losing weight. I rolled over on my stomach, and if I could balance on my hip bones and my stomach didn’t touch the mattress, I decided I was skinny enough. My waist was 19 inches. I was skinnier than the cheerleaders. I measured that as a success. I watched with horror as they carted off one of my classmates to a special hospital for girls who didn’t eat (we didn’t call it anorexia back then). I deluded myself into thinking I was not “like her.”

One school year all I ate was a hot dog with no ketchup and a diet Coke every day.

Any of this sound familiar to you?

At 18, I went to my doctor for my college physical. I told him that I thought I was fat. I was 5’-6” and weighed 112 pounds. He blew me off. He told me to stay at that weight and I’d be fine for life. I guess that he missed the day when they taught doctors how to spot the warning signs of the dieting “insane.” Or maybe they didn’t teach that class. I wonder.

My early adulthood consisted of fasting or eating nearly nothing, so I could fit the image of a Playboy bunny. Funny that, because I was living in Chicago at the time and Playboy continually tried to recruit me for a photoshoot. They assigned one VP to pester me regularly at my job. I was working in a restaurant, so I could not keep him from coming in and sitting at the bar. He campaigned like a champ but I never gave in. My measurements were 38-19-33. This was before breast implants. No wonder he followed me around. I looked like I’d topple over frontwards at any moment!

At my next job, I had a candy jar on my desk. I ate Tootsie Rolls and nothing else for two weeks once. Lots of men visited my candy jar on their way back to their desks. Most of the time I was yawning. I wonder why? Another time I ate popcorn after work every night for two weeks. No butter. I was trying to fit into a dress for a special dinner date. That dress would fit crumpled, in the palm of your hand. I think they call it a handkerchief dress now. I got into the dress, but halfway through dinner, I was in the ladies' room as my intestinal tract went into overdrive. No way was my stomach in any shape to hold actual FOOD. I came back to the table looking gaunt. I found room for dessert though. And back to the bathroom.

One year, at another job, my assistant went every day to a take-out joint downstairs from our offices and she bought me a Chef Salad and a large diet coke. That was my calorie consumption per day. Hey! I was moving up to a salad from candy or popcorn!

On weekends I ate half of a peanut butter sandwich per day and 3 diet orange sodas. That sure saves on the food budget.

Then, as I became more successful I started paying for diets.

I did the “shakes only” plus 10 raspberries or a half a banana a day diet that was prescribed by diet doctors. Dieteen. It’s the same diet that Oprah Winfrey did. She lost 40 pounds and dragged fat around in her wagon to show her point. I lost 52 pounds. Although I don’t know Oprah, she and I have yo-yoed in an almost identical concert ever since. She lost weight. I lost weight. She gained it back. So did I. The reasons I gained it back varied. The lack of long term success stayed the same.

I did Atkins.

I did Weight Watchers. Both miserable disasters.

I’ve gone to the Obesity Clinic at the University of Wisconsin. They studied me and declared my metabolism a disaster. Shot. Kaput. Nothing left. They put me on experimental meds. Then the head of the department left and the program disbanded. I was left hanging.

I even went to an eating-disorder psychiatrist for 3 months. They couldn’t find anything wrong. They even hypnotized me to MAKE SURE nothing was wrong. I told them I was not eating bags of Oreos in a closet. I guess they had to satisfy their own theories, their own way. I went along with it. I was doubting myself enough to think maybe I HAD been sleepwalking and stuffing myself.

I went to a dietitian who reluctantly put me on a 750 calorie a day diet. After one month and a one-pound loss he resigned. He was afraid I’d keel over. He, at least, was honest with me.

I hired a trainer and worked with her 3 days a week for 7 years. No weight loss, but I sure got strong. And I walked and walked and walked. Nothing as far as weight loss.

I took Fen-Phen before it had that nickname and before they found out it could kill you. Took it for 18 months. They came and found me two years later to get my heart tested. I was fine, but it was not a success for me. I had only lost 8 pounds in all that time.

I did another shake diet a few years ago. I ate one small meal a day. I lost 38 pounds in one month. Didn’t take long before it was all back.

I’m a smart woman. You’d think I’d get a clue. When I look back on this part of my life I was my own dysfunctional enemy.

Until now.

Cheers,

by Zola

3 Ingredient Peanut Butter Cookies

Plan Z Phase: This is a Z3 (ZReboot) recipe.

These cookies are SOOOO good. And no flour! Just be careful what peanut butter you buy and be sure to order the sweetener ahead so you are prepared to bake and eat.

Servings: Serves 15-18

Ingredients:

1 cup of unsweetened peanut butter*
1/2 cup of sweetener**
1 large egg

*There’s a trick here. You CANNOT use an oily peanut butter with this. You want unsweetened and emulsified (that means it’s whizzed so it stays together). FIRST option is to go to (or order from) Whole Foods. They make their house brand called 365. You want the UNSWEETENED PEANUT BUTTER SPREAD. If you cannot order or don’t have a store near you, my fall back is Skippy Natural but that definitely has sugar so you’ll have to control the number of cookies with more discipline.

**This is an easy trick too, but you have to order one of these brands. I have only once seen them in a store. They are called ZSweet or Swerve. They can be ordered from Amazon. They are not cheap but worth it. Get the granulated version. You can also order the powdered sugar if you want to make frosting for a cake or cupcakes. These both bake just like sugar. Truvia is not a good option and Splenda is not good for you.

Instructions:

Preheat the oven to 350 degrees. Line the cookie sheet with parchment paper if you can, or lightly spray with oil.

Mix the peanut butter, sweetener, and egg until smooth. I do this with a wooden spoon. Get it all thoroughly mixed.

Drop spoonfuls onto the prepared baking sheet. I roll them in my hands a bit to a size a little smaller than golf balls. I gently put them on the cookie sheet. This way they are perfectly round. Then I do the cross-hatch thing with a fork so they get the grid. Don’t push hard. They will sink down as they bake.

Bake for 6 – 8 minutes. Do not over bake! These taste best when they still have some give to them. Barely browning. I call them “medium rare.” You can bake them to your taste as you choose.

For some people, there will be an aftertaste of a “coolness.” It’s the sweetener. Doesn’t bother me but some folks to notice it.

Enjoy!

Cheers,

by Zola

Pork Chops with Thyme and Mustard

Plan Z Phase: This is a Z2 (ZReduction) recipe. This is an easy and tasty meal that comes together in a jiffy. Big Yum!

Serving Size: Serves 2. Can easily be doubled

Ingredients:

2 pork loin chops (6 oz each)
2 Tbl of fresh lemon juice
½ tsp of garlic powder
2 Tbl of Dijon mustard
2 tsp of dried thyme
salt and pepper to taste

Optional

a few garlic cloves (to roast in the pan...I love roasted garlic)

Instructions:

In a small bowl mix the juice, mustard and the spices. Stir.

Preheat oven to 375 degrees.

In a cast iron pan, lightly spray surface with olive oil spray. Spray the top of your chops and the brush the sprayed side with the seasoning mixture. Put the chop in the pan, flavored side down. Sear on medium high for 2 minutes. Then brush the rest of the seasoning on the top non seasoned side and turn it over. Throw in the garlic cloves so they will cook with the pork chops (optional). Transfer to your oven and roast until the chops are done to your liking. I check mine by using and instant read thermometer. When the chops reach 160 degrees they are fully cooked and no pink will remain but they will still be nice and juicy. This will take about 15 minutes depending on your oven and the chop size.

You can alternatively grill the chops to your liking, too.

You can serve with sautéed onions and a simple chopped tomato salad or with another ZReduction side of your liking.

Enjoy!

Cheers,

by Zola

Texas Style Chili (EASY)

Plan Z Phase: This is a Z2 and recipe.

Serving Size: Serves 4 - 6

This chili is tasty but not overly spicy. If you want, you can garnish with diced green chilies or a few squirts of your favorite hot sauce. Like they say, you can add heat in but it’s hard to get it back out.

Ingredients:

2 lbs of beef cut into small cubes (diced-size) or small, thin strips. You can choose, bottom round, chuck roast, tri tip sirloin or any other beef cut approved for Z2. I used a sirloin tip that was sliced thinly for sandwiches. Made my job of cutting it up a snap.
Olive oil spray
2 cups of diced bell pepper. I used yellow and red but you can choose your favorites
5 cups of diced Vidalia (sweet) onion
15 oz of beef broth (low sodium)
15 oz of chicken broth (low sodium)
8 oz of tomato sauce (Hunts has no sugar)
2 Tbl of chili powder
1 Tbl of ground cumin
½ tsp of black pepper
2 tsp of onion powder
2 tsp of minced garlic (jar garlic will work fine)

Instructions:

Optional: In Z3.5 you can add a can of chili hot beans. Bush and Brooks both make good options. You choose your heat level. This will add a bit of gravy to the texture.

Also Optional: A small can of diced green chilies.

Lightly coat a saute pan with olive oil spray. Cook your chopped meat until the outside has browned edges. This will only take a few minutes. Set aside. You might have to do this in batches depending on the size of your pan.

Lightly coat a medium soup pot with the olive oil spray. Add the onion and the peppers. Cook just a few minutes on medium until they wilt a bit.

Then add the broths, the tomato sauce, and all the spices and garlic. See? This is easy!

Now add the meat. Cook on medium until it boils. Then turn it down to low and cook another 30 – 40 minutes; stirring occasionally. Cooking this long will tenderize the meat and cook the veggies.

Check a piece of meat to see if it’s to your tenderness level before serving.

If you are adding the beans, now is the time to add them and let simmer for another 15 minutes.

Ready to serve.

Put in soup bowl or big mugs. You can garnish with diced green chilies or add your hot sauce. I was just fine not adding any extra heat and enjoyed it just the way it was.

Enjoy!

by Zola

WPKO's Sam Tyler: The Best Decision I Ever Made

Sam Tyler, a former radio DJ in Bellefontaine, Ohio, is now living a whole new life after losing over 206 lbs on Plan Z. His manager encouraged him to try Plan Z, and although he was skeptical at first, he followed the program and lost 62 pounds in his first 50 days on ZReduction. After such astounding results, he was so motivated he continued with the diet and has lost 206 pounds to date.

"It sounds a little cliche, but I feel like a totally different person...I feel great, and not only physically I feel better but I'm emotionally more confident...it's like I'm a whole new man....

"I was up over 500 pounds and you get used to [thoughts like] Oh, I can't sit in that type of chair because the armrests are too narrow, or My knees hurt every day...I didn't have diabetes or anything like that but I felt just, kind of sluggish all the time. Now that I'm eating healthier, I'm lighter and my body is able to take care of itself a little bit better I just don't feel so slogged down....

"I think for me, the biggest thing was the diet doesn't focus on what you can't eat. You know, you do a lot of diets and it's like, You can't eat this, you can't eat that, where with Plan Z it's like, hey here are the things you're allowed to eat. Let's give you some recipes. Teach you to cook. Learning what I'm able to eat and learning how to prepare food for myself instead of just getting things, that's the biggest thing because now I'm able to take those ideas and take those recipes with me to be able to maintain my weight now...Education is a huge part of this."

And with the education provided by Plan Z, he's sticking to that new life with ease.

Hear him in his own words below:

I feel flattered a lot of the time. Everybody in my family and my friends have been so supportive of me...it's humbling - a very big deal.

by Zola

White Bean Stew

Plan Z Phase: This is a ZReboot 3.5 recipe.

Servings: 6 servings.

As your weight stabilizes you can begin to incorporate things that might be a little more carby into your diet. You just don’t want to do it too often. Keep an eye on that scale.

I learned something while designing this recipe. Cannellini bean have half the carbs of Great Northern beans. The cannellini beans supposedly have a richer flavor but for my money and my carb load, I’m going with the Great Northern beans. This tastes a lot like my mom’s bean soup with the addition of tomato and zucchini. Very Italian.

Ingredients:

2 tsp of grated garlic. (jar garlic will do)
3 Tbl of organic olive oil
1 15 oz can of stewed tomatoes or you can use diced if you prefer
2 cups of chicken broth (low sodium)
1 15 oz cans of Great Northern beans, rinsed and drained
1 medium zucchini cut into bite sized pieces
1 slice of breakfast ham. Look for this in the deli section. It’s pre-cooked. All you have to do is cut off the rim and dice it into cubes.
¼ tsp of black pepper or to taste.
2 handfuls of chopped romaine lettuce. 3 – 4 cups

Instructions:

In a large sauce pan add the garlic and the olive oil. Cook on medium just for a minute to loosen it up. Don’t brown it or the garlic gets bitter. Add the tomatoes. If you are using stewed tomatoes, you’ll want to break them up with the edge of a spatula while they cook. Add the broth and bring to a low bubble. For a hearty soup, cook these about 10 minutes. Stir in the beans, zucchini. ham and pepper. Bring to a low boil and turn down to low so it simmers. Stir it every once in a while- to get the gravy/sauce given off by the beans to distribute. This will make it taste heartier; like you’d been cooking it for hours (like my mom’s bean soup). I let it cook about 30 minutes. Then, just before serving add the greens and just let it cook long enough to heat them. Then serve.

Enjoy!

Cheers,

by Zola

Creole Soup (with or without protein)

Plan Z Phase: This is a Z2 (ZReduction) recipe.

Servings: Serves 3-4. One serving is 1-1/2 cups.

This soup is super easy to make. If you are a fan of southern food this will hit the spot. You can make it with or without protein. If you make it without protein this will be your veggie portion. You can have your meat on the side. *If you make it with protein this will be your whole meal, with an optional salad on the side.

Ingredients:

1-1/2 cups of chopped red and green bell pepper
1-1/2 cups of chopped onion
15 oz of chopped tomatoes (canned is fine or fresh. You can choose any of the Hunts options)
4 oz of tomato sauce (canned Hunts brand is fine)
4 cups of stock. You can use veggie, chicken or beef. Depends on what protein you choose.
½ tsp of Italian seasoning
Pinch of cayenne (or to taste)
Olive oil spray
3 tsp of prepared horseradish, not horseradish sauce. You’ll find it in the chilled section.
1 tsp of apple cider vinegar (if you don’t have it you can leave it out)
Hot sauce (optional)

Instructions:

Spray a medium soup pot with olive oil spray. Put in your peppers and onion and cook on medium high just until the pepper are loosened and about half cooked. They will have a little bit of bite to then this way.

Add the tomato sauce, chopped tomatoes, stock, Italian seasoning and cayenne. If you are making this with protein add your shredded or chopped meat now. Let the soup bubble on medium for about 15 minutes. Stir regularly. When it’s all hot and cooked add the horseradish and the vinegar. Stir and serve.

The horseradish gives this a nice bit of bite to the flavor. If you like your soup spicy you can also add hot sauce when you serve it.

*If you decide to make this soup with protein, follow these added instructions:

Protein suggestions: Buy one pound of raw meet and then cook it to your liking. Add it to your soup when you're adding the tomato sauce and stock and let it bubble. You can use shredded chicken, any cooked approved beef option, cooked pork tenderloin or cooked pork loin chop cubed, or even the approved sausage options. I made mine with chopped pre-cooked pork chop.

Enjoy!

Cheers,

by Zola

Plan Z 2nd Tuesday, January 9th, 2019

On the 2nd Tuesday of each month, I host a live webcast for dieters only. I’ll share the latest dieting information. And let you in on my favorite recipes coming out of the ZKitchen. You’ll hear an inspiring interview with a successful dieter, too. Plus, you can be part of the webcast by posing questions and sharing your own Plan Z story with the audience.

Happy New Year!

The holidays are behind us. But there’s still partying to do. Super Bowl. Valentine’s Day. St. Patrick’s Day…and more. Some people don’t need a holiday, they just need an excuse to gather any ol’ day. I have some ideas for a unique twist on your next party. And it doesn’t even involve a lot of work. It’s a twist on a pot luck. I’ll give you my latest secrets.
Did you join a gym this year? I’m going to give you my top 10 reasons why you might want to rethink that move, or at least add some more options and go to that gym with purpose. Truth be told I am a gym member and a yoga enthusiast, but I don’t do either one of them to lose weight. Hear me out.
And as we do every month, we’ll start off our year with a fun and informative interview with one of our Plan Z dieting family. Tune in to be inspired.

by Zola

Thai Basil Chicken

Plan Z Phase: This is a Z3 (ZReboot) recipe.

This dish will be ready in about 20 minutes. All you have to do is a little chopping.

Thai basil chicken is known to be quite spicy. I made mine medium-spicy and then handed the jar of pepper flakes (like the ones you use on pizza) to my husband, so he could make his as spicy as he wanted. I thought basil in Thai food would taste odd. It doesn’t. It’s really good. I found a recipe from Food & Wine that is similar. I just put my own twists on it to make it Zolafied.

In Z3 you can serve this plain, or you can serve it over zucchini noodles (zoodles). In Z3.5 you can have it over a little pasta. We used angel hair pasta.

Serving size: Serves 2.

Ingredients:

1 package of organic chicken tenders cut into 1” pieces. Cut off any white parts and discard.
2 Tbl of Asian fish sauce (nam pla). Don’t worry… this does not taste ‘fishy’
2 Tbl of Bragg’s Aminos or coconut aminos
¼ cup of water
1 tsp of granulated sugar substitute (I used Swerve Brown which you can order online - it’s like brown sugar
1/2 small red chile (optional for those who like spicy food)
A dusting of hot pepper flakes or up to ¼ tsp. You can always add more so start off with a dusting and see how hot you want to make it.
2 Tbl of coconut oil or olive oil
3 minced cloves of garlic. Jar garlic will work
1 cup of fresh basil leaves cut into ¼” shreds plus more leaves for garnish

Instructions:

In a medium bowl you are going to put your chicken in to marinate it. You don’t have to leave it there long; just while you to cook the onions. In the bowl put the chicken, fish sauce, aminos, water, and sugar substitute. Stir this up to get it all mixed and then let it sit.

Take out a medium saute pan (or if you own a wok you can use that). Put in the oil and the onions. Saute on medium low about 4 minutes. Stir in the garlic, chili and the chili flakes and cook a minute longer. You want to stop cooking them just before they begin to brown.

Use a slotted spoon to take out the chicken and add it to the pan. DO NOT toss out the marinade. Cook the chicken until no pink remains in the middle. About 5 – 6 minutes. Check a fat piece by cutting it in half so you can be sure the pink is gone. Add the marinade and cook about 2 minutes longer to make sure it boils a bit. Remove from the heat and stir in the basil.

Garnish with a few more for color on top if you choose.

Enjoy!

Cheers,

by Zola

Alfredo Sauce

Plan Z Phase: This is a Z3 (ZReboot) Recipe

Servings: Serves 4

This is a decadent sauce that is very versatile. You can serve this over baked chicken, make “fettuccini” alfredo with zucchini noodles or when your weight is stabilized, you can indulge in a little pasta. Just remember that one cup COOKED is a serving of pasta. No more.

Ingredients:

½ cup of butter
5 cups of heavy cream
Sea salt and pepper to taste
1 tsp of garlic powder
1/2 cup of grated Parmesan cheese
¾ cup of grated Romano cheese

Optional add-ons:

6 pieces of bacon cooked crisp and then chopped
½ cup of frozen peas (for 4 people this is a reasonable amount of peas; even if they are higher carb)

Instructions:

I am going to give you the instructions for how to make the sauce plain. If you want, you can add the other optional items when the sauce is ready. You only need a few minutes more to cook the peas and heat the bacon bits.

In a saute pan add the butter. As it begins to melt on medium, add the cream. When the butter is melted and incorporated, add the sea salt, pepper and garlic powder. Stir in both kinds of cheese. Continue to cook the mixture, stirring often on medium. You want a little bit of bubble. The cream and the cheese will thicken the sauce.

Turn off when the sauce is thickened and serve immediately. Pour it over your chicken, pour it over the zucchini zoodles or stir it into the pasta.

Enjoy!

Cheers,

by Zola

Plan Z 2nd Tuesday, December 11th, 2018

On the 2nd Tuesday of each month, I host a live webcast for dieters only. I'll share the latest dieting information. And let you in on my favorite recipes coming out of the ZKitchen. You’ll hear an inspiring interview with a successful dieter, too. Plus, you can be part of the webcast by posing questions and sharing your own Plan Z story with the audience.

The Holidays are in Full Swing. Not completely ready yet? Well we’ve got some ideas for you to reduce your stress and make the party fun.

First up... we bet you’re getting together with friends and family over the next month. Most folks gain about 7 pounds at the holidays but you’re one of those people who don’t want to back track. So how DO you avoid gaining weight when those buffets are beckoning? And how do you do it without feeling left out or like you have to sit on your hands? We have an assortment of secrets to success. Dial in and listen.

VP Anger Management interviews "Biggie". Josh is one of our most successful dieters in all of Plan Z history. We are going to focus on this call on how Josh keeps his weight OFF. For the first time in his life Josh has found a long term solution to his weight loss struggles. Josh did every diet under the sun but always gained it back and more. This time he’s succeeding. He’s going to share his strategies that he’s learned while doing Plan Z. You can model his behavior too.

Pecan Pie! I never thought I’d say I have a Plan Z recipe for Pecan Pie but it has come together. Just in time for the holiday gathering. No guilt Pecan Pie. Stunning. Stellar. BIG YUM.

by Zola

Pecan Pie

Plan Z Phase: This is a Z3 (ZReboot) Recipe. Just in time! BIG YUM. Pecan pie! I never thought I’d be able to make a recipe for pecan pie. All I could think about was all of the corn syrup! This pie comes together easily, and your family will never know they aren’t eating the usual pecan pie pile of sugar.

Servings: 8 Slices of pie.

Ingredients:

1 almond flour pie crust or in a pinch if your weight is stabilized and you want to have a treat you can use a commercial pie crust from the refrigerated section of the grocery store
¾ cup of butter
1 cup of Swerve Brown. This is a specialty sugar substitute. You’ll need to order this online. I have not yet seen it get to the stores.
2 tsp of organic vanilla
¼ tsp of grated sea salt
3 large eggs
1 cup of pecan halves and ½ cup of pecan pieces

Instructions:

Make the pie crust according to the instructions. Bake it for 8-10 minutes as instructed.

In a sauce pan add the butter and the Swerve Brown. Stir on medium until the butter is melted and the Swerve dissolves. Take off of the heat and stir in the vanilla. Now let it sit just a few minutes before you add the eggs. If you add the eggs too fast, they might “cook”.

In a small bowl whisk your eggs so they are all stirred up. Then slowly let them drizzle into the pie filling in the sauce pan and keep whisking them until they are all incorporated.

Put your pecans and the pieces in the bottom of the pie plate on the crust. Slowly pour the filling over the pecans.

Bake 40 – 45 minutes until the pie begins to brown but there is still a little jiggle in the filling in the middle. It will become more firm as it cools. Cool completely before serving.

Enjoy!

Cheers,

by Zola

Tattoo Visits the Vet

While traveling in Chattanooga it became apparent that our cat Tattoo needed to see a vet. She was limping and obviously in pain.

I found a holistic vet online and it wasn’t far away. I made an appointment.

The whole thing was such a beautiful experience I thought I’d tell you about it.

From the get-go, this place was different. I was shown to an exam room that had no sterile, steel exam table. There were two chairs for humans, a big pillow on the floor for my cat to curl up on and a big, cushy mat. The mat was like the ones used in kitchens for chefs who stand all day. The lights were dimmed.

Every person who came into the room sat on the floor. Whether I was being interviewed by an assistant or when the vet came in to see Tattoo, they all went down on pet level. They did the exam while kneeling on that mat. They determined that Tattoo has a strained ligament in her leg.

They recommended a series of cold laser applications. I had never heard of this before. Turns out it’s used with professional athletes when they strain something.

The cart was wheeled into the room. No taking Tattoo away from me to somewhere scary.

We all donned protective goggles and the laser was turned on. It looked like a hair dryer with red light emitting from the end. It wasn’t hot. They just pointed it at Tattoo’s leg and it did its job. They then decided to laser her hips too because they figured she was sore from walking crooked and favoring her right leg. Tattoo sat quietly while they did the procedure. One vet tech stroked her back and shoulders while she sat on the big pillow and purred. We were done in less than five minutes.

The next day Tattoo was like a new kitty. She no longer limped. She walked straight. She cuddled instead of hiding under the bed in pain. She was downright perky!

The process of repair takes time, so she is getting treatments every few days while we are here. They are not expensive, and it feels more like Tattoo is going to the spa for a massage than a vet appointment.

Another thing happened after I left. I got home and looked over my bill. At the end of the numbers section was a whole treatise on how to feed your pet.

I didn’t ask for this bonus material. It just came with the bill.

Since so many of us treat our pets like family I thought you’d like to hear what they recommended. Since I’m a food writer I thought I could get away with talking about pet food, too. So here’s most of what they gave me for recommendations.

Enjoy!

Cheers,

Important Facts About Your Pet's Diet

Did you know that 40% of dogs and 50% of cats are obese and 46% of dogs and 39% of cats now die of cancer? Heart, kidney and liver disease are epidemic. Like people, pets are what they eat. Save your pet a lot of suffering, and save yourself a fortune in vet bills, by learning the truth about your cat/dog's diet. Here are some important things you may not know about what your pet is eating:

Commercial dog or cat food is "fast food."

Heavily-processed fast foods (burgers, fries, tacos, etc.) as a big diet component can cause major health problems in people. How can fast foods be good for dogs/cats? Only pet food manufacturers think this nonsense makes sense. What we're doing to our own health with processed foods, we're also doing to our pets. And it's happening faster.

"Complete and balanced" does not mean "optimum."

"Complete and balanced" means that ingredient levels meets minimal theoretical health requirements for the average dog/cat. Food companies boasting that they conducted Feeding Trials often just test only the lead products in a line of foods. Trials, too, are only done on a small number of dogs for a short period of time. Over time, nutrient and enzyme deficiencies are inevitable. Of course, complete and balanced is better than not complete and balanced, but again, better does not mean optimal or species appropriate.

The quality of processed commercial foods is poor and inadequate.

Pet food may legally contain "4-D" meat: meat from dead, dying, diseased and disabled animals. Add a little road kill, mill floor sweepings labeled as grain, and corn contaminated with high levels of pesticide (yes, really) and you have a recipe for ill health. The cheaper the food, the cheaper the ingredients, the worse the nutrition. Read the labels!

People food IS good for dogs.

Despite what you've heard from friends, vets and pet food manufacturers, wholesome "people food" is good for dogs. People food is only bad for dog food makers. The same fresh, nutritious foods people eat can offer your dog the nutrition he needs and save you a mountain of vet bills. It just takes a little education to learn the small differences between human and canine nutritional needs. (Hint: no onions, grapes or raisins. No rich spices or sauces. Go easy on carbohydrates and avoid wheat and corn.)

Kibble is NOT better than canned.

Whereas canned food is preserved by the process of canning, most kibble is preserved artificially. (Ever contemplate how much preservative must be required to retard spoilage of food left out all day?) Kibble begins as a dry cooked meal whereas canned food is canned fresh. Kibble is exposed to much more heat than canned (destroying nutrients). Worse yet, kibble is linked to kidney and bladder problems in cats, and to bloat, a deadly problem especially for large, broad-chested dogs. It's also dehydrating. Of course, canned isn't the ideal either.

Fresh is best, raw or cooked. Next best is frozen prepared food and then dehydrated and freeze dried foods, all available at better pet stores.

Feeding the same food day after day limits nutrition.

Imagine eating corn, rancid fat and chicken wings (without meat) every meal of your life, with the same mix of cheap vitamins and minerals added. Nutritionists urge people to eat a variety of foods, both for improved nutrition and also to prevent allergies. Our pets need variety, too. But variety can cause gastrointestinal upset in dogs, right? In the short run, yes. Nutritionally-deprived animals have sick guts. In fact, intestinal upset when switching foods is a sign your dog needs more variety. Once good nutrition has healed a dog's digestive system, the dog can eat different foods every meal - just as people do. Just switch foods gradually over several weeks while your dog's gut heals.

Kibble does not clean teeth (just like a hard cookie doesn't clean ours!)

Almost all pets age three and over have dental diseases. Most of them eat kibble. That should tell you something. Although one small study posed the idea that kibble might clean teeth better than canned food, bacteria in the mouth live off the high carbohydrates in kibble. Hoping to avoid brushing our dog's teeth, we too willingly grasp at kibble's unsubstantiated health benefits. But pretending that kibble or hard treats will keep teeth clean will only lead to huge vet bills, lost teeth and much suffering.

Some common foods can be hazardous to canine health.

COOKED bones and rawhide chews can cause major health problems requiring emergency surgery. Wheat-based treats can bring on allergies. Onions, grapes, raisins, chocolate, the article sweetener Xylitol and other common foods can be toxic for dogs and must be avoided.

What to look for: Whole fresh meats or single source meat meal. A whole meat source as 2 of the first 3 ingredients. Whole unprocessed grains and vegetables. What to avoid: Food fragments - ingredients in several forms making up the majority of the diet. Meat by-products. Generic fats or proteins. Artificial preservatives. Artificial colors. Propylene glycol and sweeteners.

Wet Foods

We have listed our preference of canned foods below. All of these diets are of good quality and far superior to most other products on the market. This is not an all inclusive list and there may be foods of good quality that are not listed so remember to read your ingredient labels and compare to the ingredients of the foods below if you suspect you may have found a food for your pet that is not on our list.

Keep in mind that some food manufactures have a wide variety of foods in many different recipes and some are of far superior quality over others and the price ranges can vary wildly. Be sure to choose the highest quality food that you can afford for your pet.

Merrick (Back Country only)
Weruva
Zignature
Dave's (95% varieties only)
Lotus
Pet Tao
Koha
Tiki
Dogswell
Nulo
Wild Calling (Grain Free)
Wellness Core
Pinnacle
Earthborn Holistic
Nature's Variety Instinct (LID only)
Canidae (Grain Free Pure only)
4 Health (Grain Free only)

Please remember that all diets are not appropriate for all animals and it may take a few trials to get the best one for your pet. It is also necessary to take in to consideration any allergies your pet may have.

Dark Chocolate Peanut Clusters

These are delightfully decadent treats.

by Zola

2nd Tuesday Call - November 13th 2018

The Holidays are in Full Swing. Not completely ready yet? Well we’ve got some ideas for you to reduce your stress and make the party fun.

Straightforward Turkey. So many people stress about cooking up the big bird. My mother taught me how easy it can be so it’s not intimidating. I’ll share with you the easiest way to roast a turkey.

Raspberry “ice cream”. Jen and Patrick are going to team up to make a little movie to show you how to make the ever-popular raspberry ice cream recipe for ZReduction. You’ll want to see this! If you are in ZReduction on Thanksgiving Day this could be your dessert of choice and can be whipped up in two minutes while someone else cuts the pumpkin pie. VP Anger Management even eats this when he’s not in ZReduction and he adds dark chocolate bits. BIG YUM all the way around.

Pets are “People” Too. Many of you know we have two cats. Tattoo and Titan. On our trip I had to take Tattoo to a vet in Chattanooga and had a wonderful experience. I’ll tell you about that appointment but also about their recommendations on how to feed your cat or dog. I think you’ll learn some new, important information. I know I did!

Dieter Sam from Bellefountain, OH has hit a new milestone! He’s down over 200# now and loving telling his story. Listen in for inspiration.

by Zola

Bittersweet Chocolate Torte

Plan Z Phase: This is a Z3 (ZReboot) recipe. The cake I’m offering up today will be on the menu next weekend, as we have dinner with my family. I think I pretty well perfected it for a dinner last night. I hope you will like it as much as we did. Look at the bottom of the recipe for ideas of things you can serve with it. The variables are pretty endless.

Servings: Serves up to 12

Ingredients:

8 oz of bittersweet chocolate. Try to get 70% cacao.
1 stick of butter
1 tsp of organic vanilla
5 large eggs, room temperature (very important)
10 tsp of Truvia or ZSweet/Swerve

Frosting – Ganache

4 oz of bittersweet chocolate
4 oz of whipping cream

Instructions:

Preheat oven to 350 degrees. This cake is best baked in a 9-inch springform pan so you can take it out and decorate it. If you don’t have one you can use a regular cake pan and just cut it into squares or wedges

Take out your mixer bowl. Crack the eggs into the bowl. If they are not already room temperature just let them sit in the bowl for about 30 minutes to come to room temperature. THIS IS CRITICAL. The eggs are the leavening agent in this cake so if they are not room temperature they won’t whip up in volume properly. So be sure they are room temperature.

Spray your pan with oil.

In a small sauce pan put in the butter. Melt it on medium. In the meantime finely dice the chocolate. When the butter is mostly melted add the chocolate pieces. Take off heat, let set for a minute and then stir until smooth. Add the vanilla and stir again.

In the bowl with the eggs, add the sweetener. Turn on the mixer at a high speed. Let it run for six minutes to whip the eggs. They will turn a lemony-yellow color and fluff up.

When the six minutes is up, turn the mixer off and slowly add the chocolate mixture into the fluffy egg mixture. Take a spatula and fold the eggs and the chocolate together until you have a dark brown batter. Don’t beat up the eggs. Take your time folding in the chocolate so the batter stays as fluffy as possible.

Pour the batter into the springform pan and bake at 350 for 35-40 minutes. The cake will come out fairly risen and might fall a bit after you take it out. In final form the cake will be about an inch thick and have the consistency of a light brownie/cake.

Cool before frosting. You can remove the cake from the springform pan or just remove the sides. Up to you.

To make the ganache just heat the cream until it begins to bubble. Put in the chocolate bits and stir until the frosting becomes a glossy dark brown. Pour the frosting over the cake and let it run down the sides. The frosting will firm up over time.

You can serve the cake while the chocolate is very warm and just plain. A small wedge is plenty.

You can also….

Add berries of any kind

Add cream whipped simply with Truvia and vanilla

You can flavor the ganache with liqueur. Add peppermint, raspberry or even orange liqueur. Kahlua is an option too. If you don’t cook with liquor you can use flavorings from a bottle. A little goes a long way.

You can make a sweetened dessert sauce. Take a small carton of crème fraiche (find in the cheese section). Put it in a bowl. Add 2 tsp of vanilla and 2 tsp of Truvia. Stir and you have your sauce.

You can take berries and heat them with a little water to make a hot berry sauce.

The options are wide open.

Enjoy!

Cheers,

by Zola