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061419---Weight-Loss-Tips-Blog2-2

Weight Loss Tips Backed With Science

Chances are you know someone whose following keto, doing intermittent fasting, or onto cabbage soup and grapefruit to shed some pounds. While a quick fix might seem like the best option to reach your weight loss goals, the reality is these diets can be hard to follow over the long-term and some can do more harm than good. The secret to weight loss is finding something you can stick with while keeping the weight off for good. Here are 8 science based tips you can start now that will help you reach your goals without landing you back where you started.

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  1. Eat Protein: Crash diets that don’t contain adequate protein won't work even if they might produce some initial changes on the scale. Not only will they make you hungry and fatigued, but you end up losing muscle mass which makes it harder lose weight in the future. If you want to cut back on calories, don’t do it at the expense of protein. Make sure that every meal and snack has adequate protein about 25 grams for meals and 7 grams for snacks. This will keep hunger in check while ensuring you don’t lose your muscle mass at the same time. One more fun fact is that studies have shown that starting your meal with your protein choice first dramatically reduces hunger levels.
  2. Calories Do Count: Our overestimation of how much we are eating can make all the difference when it comes time to weigh in. Calorie restriction has been shown to activate AMPK, an enzyme important in energy metabolism. Higher levels of AMPK have been associated with numerous health outcomes, one of which is reduced abdominal fat.                                                                               
  3. Curb Hunger with Fermentable Fiber: You can still cut back on calories without having to feel deprived. Processed carbohydrates (breads, pastries, cereals, starchy snacks and sweets) are easy to over consume and quickly add up. Instead, replace these foods with those rich in fermentable fiber like vegetables and fruit. Fermentable fiber improves the release of hormones in the gut tied to satiety. This hormones send signals to our brain that we're full. Just remember as your bump up your fiber intake to increase your water consumption too. This will ensure better digestion and keep everything moving as it should.
  4. Keep Insulin in Check: We often blame carbs as the reason for our weight gain, but in actuality it is constantly elevated insulin levels that makes us gain weight, and keep the weight on. Inflammation is at the root of high insulin levels, also known as insulin resistance. The best way to keep insulin levels in check is to lower inflammation by ensuring you have the right balance of protein, carbohydrate, and fat at every meal and snack.
  5. Stay Hydrated: Having a broth based soup as an appetizer or 16 ounces of water may help to curb how much food you consume during your meal. Try and keep a water bottle on your desk, in your bag, or when dining out finish your glass before your appetizer or entrée arrives.
  6. Keep Healthy Foods on Hand and in Sight: Having a supply of healthy snacks on hand allows us to make better decisions throughout the day. Small frequent meals every 3-4 hours that are balanced in protein, carbohydrate and fat help maintain stable blood sugars throughout the day making us less inclined to indulge should the opportunity come our way.
  7. Log it: There are so many apps for tracking what you eat and some of the features from scanning barcodes, syncing with your Fitbit, to online communities for support are great for accountability. That said it doesn’t matter whether you use a pen or paper or an app of your choosing. The data is clear that if you log it you’re less likely to overeat and that’s a good thing. Try the Zone Food Journal.
  8. Rev Up Your Workouts: High intensity interval training (HIIT) helps to burn more body fat as its been shown to increase AMPK activity. HIIT is based on doing intense bursts of exercise followed by an active recovery to keep your heart rate up and burn fat quicker. Not in your wheelhouse? It doesn’t take cutting edge fitness trends to make it work for you. Find an activity you enjoy doing and stick with it. Consider incorporating both strength training and cardio so you can maintain and build muscle while you torch calories too.

Making simple changes based in science is the most successful way to lose weight and keep it off. Just make sure your changes are simple, sustainable and fun. That’s the formula for success.

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050824---Tofu-Blog

Tofu: Tips and Recipes Ideas

I have been eating tofu for a very long time, much longer than the 30 or so years I have been following the Zone Diet. Back then many of my favorite recipes came from the Tassajara cookbooks by Edward Espe Brown, the celebrated chef from the kitchen at California’s famous Zen Mountain Center, and cookbooks by Louise Hagler, a.k.a. Wendy Louise, a well-known authority on vegetarian cooking who is associated with a community in Tennessee known as The Farm. Those books are still among the best resources for tofu recipes. My mantra has always been if you don’t like something, don’t eat it. Keep this in mind if you’re new to tofu, start slowly by combining it with flavors and foods you like.    Tips and Suggestions    Firm-sprouted tofu is my preference for the Zone Diet. Unlike traditional tofu, which contains significant amounts of both protein and carbohydrate, sprouted has almost no carbohydrates. It’s lighter tasting, refreshing, and very filling.   Freezing tofu results in a chewy, sponge-like texture. I don’t recommend freezing, but some people prefer it when using tofu to substitute for meat in a recipe.    Baked tofu comes in a variety of flavors and makes an excellent quick meal with some vegetables and fruit added. It’s also great in salads.     Tofu made it into the book “The Top 100 Zone Foods” by Barry Sears.    Some recipes call for draining the tofu first. I find that usually isn’t necessary.   Tofu takes on the flavor of whatever is added to it.    Add nutritional yeast flakes to give a cheesy flavor to vegan tofu scrambles and dips. It’s also rich in protein and vitamin B12.   Cherry Vanilla Tofu “Ice Cream”   Tip: This doesn’t freeze or store well, so prepare only the amount you plan to serve immediately.   Using an immersion blender or a food processor blend equal parts of frozen dark cherries and firm tofu, plus some vanilla extract (preferably alcohol-free for best flavor). Serve immediately.  Tofu Scramble  This is great for breakfast, lunch, or dinner, and we’ve even brought it on long day hikes for a snack.   Crumble some firm tofu and stir in a generous amount of seasonings, taking care not to overdo it with the salt. Heat in a well-seasoned or nonstick skillet with a little Zone-friendly oil to the desired doneness.    Optional: If time allows, sauté some chopped onion in the skillet before adding the tofu and seasonings.    My favorite seasoning combination for this dish at my house is onion powder, garlic powder, turmeric, paprika, some oregano or thyme, nutritional yeast flakes, salt, and ground black pepper. The yellow color of the turmeric makes it somewhat like scrambled eggs.   Tofu Veggie Almond Pasta Salad   Dressing: Thin some smooth almond butter by stirring in some water, a little vinegar, and either soy sauce or Bragg’s Liquid Aminos (an unfermented soy sauce found in the health food section of most grocery stores).    Toss together cooked Dr. Sears’ Zone PastaRx Fusilli, tofu cut into cubes, matchstick cut red bell pepper, chopped green parts of scallions (a.k.a. green onions), and the almond butter dressing. Serve immediately or chill to serve later. It will keep well in the fridge for two or three days.   Use your imagination and see what you can come up with.  Experiment and have fun with it. Try using tofu to make cheesecakes, whipped desserts, tofu chocolate pudding, tofu “cream” based soups, tofu pot pie (think chicken pot pie), tofu burgers, tofu burritos, Buffalo tofu (like Buffalo wings), layered Mediterranean dips, tofu “meatballs”, grilled tofu, and more.    Enjoy! 

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Simple Homemade Zone Meals

Simple Homemade Zone Meals

  Even people who swear by Dr. Sears' new pasta meals should create one homemade Zone meal just about every day. Cooking in the Zone isn't hard to do, especially if Zoners keep packages of frozen chopped onion and chopped peppers in their freezers. If a cup of chopped onion is needed, it's ready to go. Also keep sacks of frozen vegetables, including broccoli florets, handy.   Here are some meals, shown for both women and men, that are a snap to make for people on the go.   Ginger Chicken Ingredients:   Dinner for women 1 teaspoon olive oil 3 ounces boneless, skinless chicken breast 2 cups broccoli florets 1 ½ cups snow peas ¾ cup yellow onion, peeled and chopped 1 teaspoon fresh ginger, grated ¼ cup water ½ cup seedless grapes Dinner for men 1 1/3 teaspoons olive oil 4 ounces boneless, skinless chicken breast 2 cups broccoli florets 1 ½ cups snow peas ¾ cup yellow onion, peeled and chopped 1 teaspoon fresh ginger, grated ¼ cup water 1 cup seedless grapes Directions: In a wok or large nonstick pan, heat oil over medium-high heat. Add chicken and saute, turning frequently, until lightly browned, about five minutes. Add broccoli, snow peas, onion, ginger and water. Continue cooking, stirring often, until chicken is done, water is reduced to a glaze and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert or garnish dish with grapes. Salmon Patties Ingredients:   Dinner for women 3 ounces canned pink salmon 2 egg whites 1/3 cup slow-cooking oatmeal, cooked Quarter of an onion, diced 1 teaspoon dill Garlic salt and pepper 1 teaspoon refined olive oil ½ apple Dinner for men 4 1/2 ounces canned pink salmon 2 egg whites 1/3 cup slow-cooking oatmeal, cooked Quarter of an onion, diced 1 teaspoon dill Garlic salt and pepper 1 1/3 teaspoons refined olive oil 1 apple Directions: Flake salmon in a medium bowl. Combine all ingredients except olive oil and mix well with hands. Heat olive oil in pan at medium heat. Shape mixture into a patty and cook for about three to five minutes on each side (or until golden brown). Serve immediately. Have apple for dessert. Tuna and Three Bean Salad Ingredients:   Dinner for women 3 ounces canned tuna ¼ cup kidney beans, canned, drained and rinsed ¼ cup garbanzo beans, canned, drained and rinsed ¼ cup black beans, canned, drained and rinsed 1 teaspoon olive oil Rice vinegar to taste 1 teaspoon onion powder or to taste ¼ teaspoon garlic powder or to taste Bed of lettuce Dinner for Men 4 ounces canned tuna ¼ cup kidney beans, canned, drained and rinsed ¼ cup garbanzo beans, canned, drained and rinsed ¼ cup black beans, canned, drained and rinsed 1 1/3 teaspoons olive oil Rice vinegar to taste 1 teaspoon onion powder or to taste ¼ teaspoon garlic powder or to taste Bed of lettuce ½ apple Directions: Mix together tuna and beans. Whisk together olive oil, rice vinegar, onion powder and garlic powder. Pour over tuna mixture and toss. Serve over a bed of lettuce. Have fruit for dessert. Chicken and Green Beans Italian Style Ingredients:   Dinner for Women 1 teaspoon olive oil 3/4 cup onions, chopped 1 14.5-oz can diced tomatoes 1 teaspoon bay leaf (1 small) Italian seasoning to taste Salt and pepper to taste 3/4 cup green beans cut into 1-inch pieces 3 ounces precooked chicken Dinner for Men 1 1/3 teaspoons olive oil 1 1/2 cups onions, chopped 1 14.5-oz can diced tomatoes 1 teaspoon bay leaf (1 small) Italian seasoning to taste Salt and pepper to taste 1 1/2 cups green beans cut into 1-inch pieces 4 ounces precooked chicken Directions: Cook the green beans to your liking - boil or steam. Heat the olive oil in a medium-size saucepan. Add onion and saute until tender. Add tomatoes, bay leaf, Italian seasoning, salt, pepper and chicken. Cover and simmer for 10 minutes. Drain excess liquid from beans, add to the tomatoes and onion mixture and cook for an additional 5 minutes. Remove bay leaf before serving.

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