IN MEMORIUM

Gustaf E. Wolf
1930—2005
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Robb Wolf
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INTERMITTENT FASTING
Health, Longevity & Performance
Robb Wolf
I wrote a paper on Intermittent Fasting almost
two years ago but I have sat on it because…
well, I am not entirely sure why, but I think
some of it had to do with the unknown. Not
like the meaning of life, what happens when
you die, or something heavy like that… just,
What is going to happen if I release this thing
and it does not work? I have ruminated for
a while on how best to implement this thing
(sorry… I am slow), but I realized a few weeks
ago that it does not matter. I say this because
every other nutritional plan from the Zone
to NHE is only a starting point. The Zone
has all the trappings of high science and
sophistication, but the base Zone is simply a
point to deviate from. This is obvious when
you consider the marked difference between
the basic Zone and Athlete’s version. In Issue
2 we looked at this topic and there is simply
no comparison between 40-30-30 and 20-17-
63! Beyond this there seem to be as many
exceptions to the Zone as consistencies. I
know smallish hard-gainers who should be
on 16 blocks that make little or no progress.
These people get bumped up to 19-20 blocks
and take off like monsters. Why? It just
seems to work and clinical implementation
has shown this result. No theory, no proof,
just inputs and outputs. The Zone is a good
starting point, and if one is meticulous it can
be adapted to get a good air/fuel ratio. But it
is an art, not a science.
Similarly, Intermittent Fasting (IF), as
presented herein, is a starting point. It is not
meant to be an exhaustive final word on the
topic, but rather an introduction that will
enable you to tailor it to YOUR goals. I love
the Straight Blast Gym philosophy of avoiding
the Cult mindset, remaining grounded, and
using one’s own experiences to evaluate the
ISSUE 6 JULY 2005 4
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efficacy of this or that approach… but always
with an eye on self improvement within the
framework of one’s OWN goals. This may
equate to elite performance in a relative
sense, but then again it may not; that is up
to you.
In chemistry and physics there is something
called a triple point that describes a set of
conditions under which a substance, like
water, transitions between solid, liquid,
and gas. A graphical representation of this
triple point shows pressure on one axis,
temperature on another and a phase line.
Altering the temperature or pressure can shift
the relative position of the phase diagram to
some degree and thus emphasize one phase
over another. Thinking about the triple point
is what inspired me to write this paper: I see
Performance, Health and Longevity as similar
to the phases of the triple point and I suspect
that IF may bring about an optimization of
these parameters.
Consider this example: If your one and only
purpose is to live as long as possible, there will
be implications from the IF information that
will make for some compelling arguments.
Optimizing lifespan (in the IF scheme this
seems to be feast one day, fast one day) will
likely by extension bring Health (an acute
measure of longevity) near optimization, but
Performance may suffer. Eating one day and
fasting one day may not yield elite athleticism.
One may be able to be quite good, but perhaps
not elite and this is the similarity of altering
the pressure/temperature conditions to shift
the triple point to a different emphasis of
solid, liquid or gas. I think it is obvious that
some may desire to optimize performance and
the pursuit of performance may necessitate
levels of activity (wrestler Dan Gable does not
get around so well on his very worn knees)
and food consumption that are not conducive
to longevity. Some degree of IF should still
aid performance, but it may be different
in duration and frequency than the person
looking for maximum longevity.
Please just keep in mind that we try to
present material that is germane to as broad
an audience as possible and in such a way
that people can make decisions about how
best to implement a given technology to their
betterment. It is not for me or anyone else to
put forth dictates as to how (or why) to live or
what the goals of the individual should be.
As Governor AHHHnuuuld might say:
Enough Talk.
Program Optimization: Intermittent
Fasting
For some time there appeared to be only
one way to extend the average and total
lifespan of organisms (anything from yeast
to fruit flies to mice to monkeys): caloric
restriction with adequate nutrition (CRAN).
This involved feeding organisms about 60%
of what they would normally eat. The results
included: increased lifespan and ability to
learn throughout life, significantly reduced
body weight, reduced body temperature,
modulated immune function, decreased
blood glucose and insulin levels and an acute
adrenal cortical response (short duration of
elevated cortisol levels). It appears that the
caloric restriction reduces non-enzymatic
glycosolation of proteins (sugar sticking
to proteins) and increases the organism’s
ability to withstand stress via an increase in
heat shock proteins and other cellular stress
mechanisms. This is great stuff, but CRAN
guaranteed that one was to be skinny—really
skinny. Recently a protocol has emerged
which appears to do everything desirable
from CRAN, only better and seemingly
without the downsides.
Intermittency represents life and natural
processes far better than any type of steady
state model. This considered, it should not
ISSUE 6 JULY 2005 5
be surprising that a protocol of intermittent
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fasting (IF) bestows maximum Longevity,
Health and perhaps, if properly tinkered,
Performance. Recent research has shown that
animals on an IF protocol in which they fast
one day and eat all they want the following
day receive all of the benefits of CRAN with
noted improvements.
Many of the metabolic alterations found in
CRAN are encountered in IF, but there are
some notable differences. In both protocols
there is a marked increase in beta-hydroxy
butyrate (BHB), which is a ketone derivative
of fat metabolism. The BHB appears to have a
plethora of functions that are only now being
explored4., but it appears ketosis is not the
monster it has been portrayed as.5. Ketosis
has been shown to prevent muscle wasting
even in hypocaloric conditions and appears
to be a preferred state for muscle accretion as
well. In a specific study, IF conferred a greater
neuroprotective effect than CRAN against a
chemical irritant which mimics the oxidative
stressors thought to induce Alzheimer’s
and Parkinson’s. The IF protocol produced
markedly higher levels of BHB that in other
studies has proven to be a powerful agent in
preventing lesions under toxic stressors.6.
It is important to note that these protocols
induce markedly increased levels of ketone
bodies despite the fact the experimental
animals are fed a very low quality, high
carbohydrate diet. According to most
nutritionists, this is impossible, much like
gaining muscle while on a hypocaloric diet.
Those familiar with CrossFit, Evolutionary
Fitness and the Zone know the latter to be
untrue if the conditions are correct. This
is the case with CRAN and IF in which
ketosis is achieved despite adequate liver
glycogen levels. The why behind this has to
do with the redundant systems devoted to fat
accretion and sparing glucose for the brain.
Sorry if that is vague, but that is a whole
other paper. It is also interesting to note that
one of the main indicators of a heightened
level of conditioning is the utilization of fat
as a preferred fuel source. The acts of CRAN
and IF dramatically increase the utilization
of fat and so in effect increase one’s level of
fitness independent of any other factors. This
is what Arthur DeVany refers to as Metabolic
Fitness.
The next action of IF I want to look at is
particularly interesting in light of the action
of growth factors and the well fed vs. fasted
states. In this study several parameters were
measured including blood levels of various
biomarkers such as growth hormone (hGH)
and insulin like growth factor (IGF). IGF and
hGH are crucial in actions such as tissue
repair, hypertrophy, DNA repair, lypolysis,
and, to some degree, strength. It is important
to note that in recent years IGF has been
linked to various forms of cancer due to
its mitogenic (cell growth) effects.7. This
appears to be due to excessive caloric and
or carbohydrate consumption.
A brief digression into reproductive biology
may be helpful here… especially for those of
you who suffer from insomnia. All organisms
express different characteristics under
varying conditions. During times of relative
plenty (lots of food), resources are directed
to reproduction. This state is typified by
high androgen levels and mitogens like
insulin, IGF, epidermal growth factors,
endothelial growth factors… it’s like spring
for your body: everything is in bloom. During
times of scarcity, resources are directed
towards survival, and this state is typified
Parameters Caloric Restriction
Blood [Glucose]
Blood [Insulin]
Betahydroxybutyrate
[IGF]
Body Weight
Neuroprotection
Neuroendocrine Response
ISSUE 6 JULY 2005 6
by an adrenal cortical response (cortisol,
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epinephrine) and low androgen levels. This
stress response increases cellular protection
mechanisms such as heat shock proteins and
apoptosis.
These 2 states have obvious survival
implications and in normal circumstances
there is a seasonal balance and interplay
between them. It is interesting to note that in
general these two states are highly distinctive
and show no metabolic overlap… except for
one situation: Intermittent Fasting. In the IF
state we have elements of both the well fed
state and the acute stress state. As we will see
below this is in stark contrast to CRAN.
It was found that the CRAN animals
showed decreased levels of IGF. They also
showed decreased rates of all cancers, as
well as cardiovascular disease and neuro-
degeneration. The IF animals showed even
greater reductions in disease states but with an
increase in IGF. It appears that IF and CRAN
act via different mechanisms. Professor Art
DeVany made the point recently that there
are a surprising number of redundant systems
in place for fat accretion. This metabolically
costly venture shows how important fat gain
was to our ancestors and allows for quite a
number of mechanisms to be underway with
interventions such as CRAN and IF.
It is worth mentioning a few other important
results found in the CRAN/IF protocols.
Intermittent Fasting
- ---
- ---
+ +++
-- +++
--- No Change
+ +++
++ +++
Both reduce blood glucose levels and insulin
levels.6. An inevitable consequence of blood
glucose is Advanced Glycation End products
(AGE). This is a non-enzymatic addition of
glucose to various body proteins. The faster
this process is, the faster you are aging. This
is why diabetics age faster than other people.
For its part, insulin acts as a growth agent and
is a factor in accelerated aging. Both protocols
dramatically drop insulin and glucose levels,
but IF is actually much more effective on
both counts.
We are getting close to the practical application
of all this information, but there are a few
more theoretical items I want to consider.
I mentioned previously that my goal is to
find an optimized nutritional protocol for
Performance, Health and Longevity. A key
feature of both optimum performance and
“effective” aging is a reserve of muscle mass.
The IF protocol, as mentioned previously,
does not leave the organism in an emaciated
state. Simple energy balance seems to
account for most of this, as the IF animals
consume on average the same amount as
the ad-libitum controls and consequently
do not lose weight. Add to this the finding
that IF improves body composition and that
IF with a low carbohydrate diet improves it
even further. We also have an increase in IGF
and neuroendocrine response to exercise.8.
All of this bodes well for muscle mass and
performance.
Implementation
Lots of theory thus far, but how does one
do this? Whatever one’s approach, it is
important to on average eat as much as one
would have done with regular day-to-day
feedings. This is an important distinction
between CRAN, which usually peels off up to
40% of the individual’s body weight, and IF,
which maintains bodyweight, muscle mass
and overall body composition. With that in
mind, here are a few ideas.
Feast/Fast
ISSUE 6 JULY 2005 7
Eat one day, don’t eat the next day… repeat.
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If one is following the Zone and eating say 16
blocks per day, this may mean a 32-block day.
That is a lot of food! I suspect one’s protein
needs are diminished due to the elevated
hGH levels that induce improved nitrogen
retention, so you may be able to swap out
some protein for increased fat intake. One
may also need to increase fruit intake in place
of some of the vegetables. This will mean
both larger and more frequent meals on your
“eat” days. Have fun with that, Zoners!
If you are “just eating,” then I guess just eat!
Keep protein in most meals; make sure to add
fat in the form of nuts, avocados and olive oil
(remember, IF combined with high fat intake
produces the best results). If you are feeling
flat and not recovering from training, you
may need to increase your fruit intake. For
those seeking long life this may be the way to
go. There may be other approaches, but the
data has shown this to be effective.
15 Hour-ish Plan
This is what I do most days and it seems
pretty easy. Eat your last meal at 5 P.M. and
fast until the following day. The duration is
up to you, but if you can fit in some training
while on an empty stomach, that is preferable.
Once you break the fast it is time to get down
and eat! Zoners, fit in all those blocks some
way. Eaters… well, eat! Are you going to win
the Arnold Classic doing this? Likely not, but
if your results are similar to mine, you will
be lean, feel very good and, depending upon
your total caloric intake, possibly add some
muscle mass. I am unsure if this abbreviated
fast still produces high levels of BHB and
IGF/hGH. If this is in fact the case, this may
be the best way to optimize performance
assuming one can take in adequate nutrition
to support activity level. In essence this
plan may increase anabolic hormone status,
improve fat utilization, improve insulin
sensitivity, produce an acute adrenal cortical
response, allow for adequate nutrition and
perhaps even offer the life extension benefits
of the feast/fast plan. This is all the information you need to get

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An additional tweak could be to combine the
two approaches and this is essentially what
Art DeVany suggested on the July 11 post at
his site. Scott Hagnas of CrossFit Portland has
a good account of a mixed approach here.
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started, but IF may not be the best way to
go for you. I love it and I have been getting
a lot of positive feedback. Tinker with it if
you like, ask questions, and keep track of
the results. Send us your experiences, good
and bad, and we will follow up on this in a
few months.

Notes

1. Cordain L. The nutritional characteristics of a contemporary diet based upon Paleolithic food groups. J Am Nutraceut
Assoc 2002; 5:15-24.

2. Evolutionary health promotion. Prev Med 2002; 34:109-118.

Eaton SB, Strassman BI, Nesse RM, Neel JV, Ewald PW, Williams GC, Weder AB, Eaton SB 3rd, Lindeberg S, Konner MJ,
Mysterud I, Cordain L.

3. The human metabolic response to chronic ketosis without caloric restriction: preservation of sub maximal exercise capability
with reduced carbohydrate oxidation. Metabolism. 1983 Aug;32(8):769-76 Phinney SD, Bistrian BR, Evans WJ, Gervino E,
Blackburn GL.

4. Prostaglandins Leukot Essent Fatty Acids. 2004 Mar; 70(3):309-19

5. Trans Am Clin Climatol Assoc. 2003; 114:149-61; discussion 162-3

6. Intermittent fasting dissociates beneficial effects of dietary restriction on glucose metabolism and neuronal resistance to
injury from calorie intake. Proc Nat’l Acad Sci U S A. 2003 May 13;100(10):6216-20. Epub 2003 Apr 30

7. Glycemic index, glycemic load and risk of gastric cancer. Ann Oncol. 2004 Apr; 15(4):581-4

8. Wan, R., S. Camandola, and M.P. Mattson. 2003. Intermittent food deprivation improves cardiovascular and neuroendocrine
responses to stress in rats. Journal of Nutrition 133(June):1921-1929.

9. Exercise and insulin sensitivity: a review. Int J Sports Med. 2000 Jan;21(1):1-12

ISSUE 6 JULY 2005 8


When, Where, and Why? Icing and Soft
Tissue Injuries
Mark Smith
Mark Smith (yes, that is his real name) has been a
Registered Physical Therapist for nearly 10 years.
He has a long history of athletics and was once a
competitive Bodybuilder (yes, we still make fun of
him about that; we recommend you do as well).
Mark is available for private consultation regarding
acute and chronic injuries as well as performance
enhancement. Mark will be a regular contributor to
the Performance Menu and will be investigating topics
central to Performance, Health and Longevity. Mark is
the CEO of In Home Rehabilitation and Wellness
and may be contacted at marksfuno@yahoo.com or
(530) 370-2917
What is an injury? A simple question? Really,
let’s see. An injury occurs when? Pain,
instantly, upon completion, the next day
or the second day? Is the pain sharp, dull,
achy, burning? Possibly electrical—pulsing
or a zap?
Or maybe it’s just sore? However, how long
has it been sore? Does it come and go? I
understand. You will take some ibuprophen
or a few aspirin and it will be fine. Or you’ll
take a muscle relaxer, or some vicodin.
Maybe it will just go away. No worries.
Does this sound familiar? The reality of
ice therapy—no, fundamentally the most
important factor in icing is: when it is
appropriate, and how. Or more accurately,
when is it not important.
If you are reading this article, it is safe to
assume that fitness is an important part
of your life. Fitness would mean, some
activity, probably CrossFit, that incorporates
you physically moving your body against
ISSUE 6 JULY 2005 9
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CRYOTHERAPY
the gravity of the earth. These physical
stresses, though normal as they may seem,
physiologically have incredible impact on
your body. In participating in these activities,
small strains and tears occur throughout the
tissue of the body. These tears are injuries.
Balancing activity and its physical strain,
wear and tear, is a serious issue for an active
person. Understand that taking an active
role in maintaining your body also includes
healing it. And, regardless of how idealized
your life is, the breakdown of tissue, and
your body’s inability to repair it optimally,
can and usually is a constant reality. Icing
is the simplest and one of the least invasive
means to aid your body in healing.
Icing seems simple, but appearances can
be deceiving. There are some key factors in
regards to icing to produce great results. It
is crucial to understand the area of injury
and adequately covering it. Once you have
located the injured area, place a finger
tip on it. A radius of six inches should be
calculated from the fingertip. This six inch
circle is the minimal area of cold coverage.
If you want optimal, then make that radius
eight inches. Now when I say coverage,
I mean the entire surface area of the skin
is in contact with cold. Specifically, I am
emphasizing the conductivity of the area.
If the area is a digit, an elbow, knee, rear of
the shoulder, or heal, then wrap the whole
area six to eight inches from it in ice pack.
If need be, an Ace or Velcro wrap should be
applied to the bandages to ensure full surface
coverage of the skin. Now that the area is
sufficiently covered, we must be concerned
with adequate temperature change.
The majority of athletes know that they
should ice their little injuries, the nagging
ones, the achy ones, and the new ones. But
they don’t for a very good reason: They
have tried and it didn’t really help. So they
disregarded it. They may have covered the
area well, but they got poor or inconsistent
results. Why? The temperature difference
between the cold object and the limb or body
area was not significant enough.
Your cold pack must be adequate. It is physics.
The rate of heat transfer of conduction is
determined by the difference in temperatures,
and the tissue thickness. So, if you do not
own a medical grade cold-gel pack, you have
one hope. If you said, “Use a bag of peas,”
you get to go to the back of the line. Frozen
food products are not cold enough. Actually,
in my practice, the only thing that has gotten
equal results to the cold packs is a mixture
of rubbing alcohol to water, (2:1, sometimes
3:1) combined in a double lined, gallon sized,
Ziploc bag. The rubbing alcohol allows the
freezing point of water to decrease, thus
achieving an adequately cold temperature.
(If you make these, be sure to wrap them in
a pillowcase, or towel, before applying to
the skin.)
1. Adequate coverage; 2. Adequately cold
temperature; 3. Now you need the third
element: Time of exposure.
Time is a critical component to the
physiological process you are attempting to
induce. A minimum of twenty minutes will
achieve good results. For optimum results,
a 25 minute threshold must be achieved.
(These are purely my subjective parameters
developed over 10 yrs of rehabilitative
practice.) If one can tolerate 30 minutes it
would be ideal; however, the limitation is
simply that the ice packs are not cold enough,
thus the inability to maintain the temperature
shift long enough to be beneficial. Most
packs have a tendency to transfer a majority
of energy after 20 minutes, leaving the pack
insufficiently cold to continue the desired
physiological effect after 25 minutes.
The time span is more challenging than most
realize and is the biggest factor to consistent
performance results. Some of you find it a
ISSUE 6 JULY 2005 10
daily ritual to sink off into a deep space,
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and let time flow by. For most, the idea of
sitting still with a cold achy thing lying on
a throbbing body part after completing an
activity, or sitting down to eat or sleep, maybe
a fantastic idea. However, what usually
happens bears a resemblance to a Freudian
flight of fancy in which the feelings of anxiety,
paranoia, frustration, idleness, bleakness, and
behaviors of annoyance, rocking, chatter, and
boredom combine to make the experience
a one time only endeavor. Planning ahead
or using a regular schedule for icing is a
primary step to conditioning oneself for
success. Those that plan ahead typically
develop an activity to pass the time. Thus,
they are able to complete the optimal time
line of 25 minutes, every time. This allows
them to achieve maximum performance
results. By increasing the rate of healing, they
improve recovery time, decrease pain, and
build confidence. Developing the belief in
the ability of the body to heal allows one to
remove an underlying doubt in the psychosis
of the human animal, thus freeing up the
mind to exist in the moment and push levels
of performance, success, and satisfaction.
So what is the point for the coverage and the
duration of the ice over the injured area? The
effects of cold are two fold: Initially it creates
vasoconstriction, thus decreasing edema by
decreasing blood flow and constricting cells,
removing excess fluid or exudates. The cold
also decreases the metabolism of the cell.
At first this may not seem appropriate, but
when a healthy person damages cellular
tissue, which is what occurs with an
injury, the immune system can and does
overreact. A rapid chemical shift occurs
when cellular material and other proteins
become disrupted, and the immune-bodies
begin breaking down the material. This
situation can rapidly get out of control,
especially when arteriole or venule tissue is
also disrupted. The cold slows things down
and with the vasoconstriction decreases the
amount of excess fluid that accumulates.
The cold also decreases pain. Specifically,
it descreases the sensitivity of the nerves
by decreasing the conduction of the nerve.
Nerves are also very sensitive to the chemical
balance of the system. So by slowing the
metabolism of injured area, the nerves are
also least affected by the injury. A second
fold mechanism that can be utilized is
vasodilatation of the area. After prolonged
exposure to cold (20-25 minutes), histamines
are released that dilate the arterioles and
venules (arteries and veins in a major area).
This allows the area to be flooded with
nutrients and immune cells to aid in healing,
as well as clear away toxins and degraded
proteins.
These effects are very similar to interval,
or pulsed, training, and fall in line with
the theories of human dynamics and the
physics of our human body. By inducing a
pulsed cold stress, you are stimulating the
body to react and heal itself. Icing is one of
the most important modalities for healing
a chronic injury. Chronic injuries are most
inhibited by altered cellular biochemistry.
A chronically injured tissue area has altered
cellular metabolic rates and blood flow. Cold
returns the tissue chemistry to baseline.
Decreased nerve sensitivity is also crucial in
re-establishing the cellular baseline through
normalizing sensitivity.
It is true that heat also aids with chronic
injuries, but it is best applied prior to usage
and attempted range of motion (stretching).
The heat aids in increasing blood flow to the
area, which, when chronically injured, is
usually decreased secondary to the disrupted
ISSUE 6 JULY 2005 11
biochemical balance. Heat also decreases the
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viscosity of synovial fluids, thus improving
movement and decreasing anxiety.
There are contraindications for icing. Though
I may have made icing sound like a cure-all,
please do not apply cryotherapy methodology
if you suffer from any of the following:
1. Decreased sensation in the affected
area.
2. Decreased circulation due to
peripheral vascular disease, venous
insufficiency, or vasculitis
3. Cardiopulmonary problems. (Consult
your doctor.)
4. Open wounds
5. Hypersensitivity to cold, i.e. local
histamine reaction, evidenced by
decreased blood pressure, increased
heart rate, and faintness.
6. Active bleeding.
Injuries are a fact of life. We are a three
dimensional form, with moving limbs, a
rotating trunk and a shifting center of gravity,
that moves over three dimensional surfaces,
or displaces masses from one surface to
another. The occurrence of random strains
and failures is commonplace. Ice can be a
great healer. Its physiological qualities are
consistent and performance enhancing. The
decreased pain improves quality of life. And
realizing the power and amazing abilities
of the human body through the simple
application of a cold pack onto an injured
area is extraordinary.

RECIPES FOR PERFORMANCE
Shira’s Power Wrap
This month we have the great fortune of a visit
from Shira Yaziv from Haifa, Israel. Shira is a
student of Ido Portal, whom you might recall
wrote the QDR article in our premiere issue.
Shira is enjoying the 106* weather in Chico,
CA while learning CrossFit and the Olympic
lifts (we will all be attending the Mike
Burgener USAW certification in August) and,
of course, eating Paleo! Shira has a fantastic
contribution to the Performance Menu this
month that is fairly portable, super nutritious
and darn yummy.
Time
5 minutes
Ingredients
. Thinly sliced smoked salmon
. Romaine lettuce, washed
. Olive oil
. Lemon juice
Take one firm romaine lettuce section and
add 1-2 oz. of salmon. Add olive oil and
lemon juice to taste. These will store well as a
snack if you roll them tightly and place them
in an airtight container. Sprinkle the lettuce
with lemon juice to prevent browning.
Zone Blocks
Every 1 oz of salmon provides 1 protein
block and Olive oil weighs in at 1 fat block
per 1/3 tsp.
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Dessert Onion
I love onions, but when a friend of ours told us
about this one, I was a bit incredulous. Onion
as dessert? Battered and deep fried onions
are not tough to appreciate, but the idea they
could compete with the likes of Ben ‘n Jerry’s
seemed far fetched, and well… perhaps it is,
but they are surprisingly good!
Time
35-55 minutes
Ingredients
. Walla Walla onion
. Balsamic vinegar
. Olive oil
. Honey
The Walla Walla is the preferred onion for
this dish, but any mild yellow or white onion
will work. Cut the ends off the onion, cut it
in half, and peel it. Drizzle balsamic vinegar,
a bit of olive oil and honey into the open
faced end of the onion. The balsamic vinegar
imparts a tangy flavor while increasing the
sweetness by hydrolyzing the sucrose of the
onion to glucose and fructose. The honey
seals the deal.
Place the onion(s) in an oven at 350* for
30-40 minutes or until a fork can be easily
pressed into the onion. The onion may be
served hot or chilled.
Zone Blocks
A medium onion is usually 1 block of carbs.
The honey provides 2 blocks of carbs per 1
tsp.
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ISSUE 6 JULY 2005 13