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Is Your Kitchen Making You Gain Weight? Tips for Equipping Your Space for Weight Loss

The environment in which we work and live is a key piece to our weight loss success. When we hit bouts of stress in our lives often our health is the priority that falls to the bottom of the list. This chaos can translate into where we live and be visible in piles of mail and papers, dishes in the sink, take out boxes and overall poorer food choices. What you may not realize is that the external cues we get from our environment can influence our behavior leading us to consume more.   

Feeling out of control or overly stressed coupled with a cluttered environment can make us prone to overeat. One study showed women who were stressed and put in a cluttered kitchen ate twice as many calories from sweets compared to those who were stressed and put in a tidy kitchen (1). Studies have shown that individuals eat less when they are in an environment that is less cluttered, less chaotic and with minimal distractions.

Stressed or not, each of us has a different organization style whether it’s neat and orderly to organized chaos. Knowing this may prove beneficial when trying to equip our kitchen for weight loss. For some of us if it’s not easily seen it’s not a temptation, but for others even when hidden we’re better off not having it there to begin with. Here are some tips on how to optimize your kitchen for weight loss while making it Zone® friendly too.1119-KitchenClean-Up-Blog-DeclutterTake a look around your kitchen and see where you might be able to free up some space. Remember the more cluttered things appear, the more likely you’ll be to reach for the higher calorie treats. 

  • Consolidate papers or mail to one section rather than having it spread all over.
  • Move appliances you rarely use to free up space for healthy meal prep.
  • Designate a cabinet or shelf to tempting foods rather than keeping them on the counter in plain sight.1119-KitchenClean-Up-Blog-Healthy-FoodsKeep a bowl of fruit on the counter or replace whatever you have in the cookie jar with healthier snacks like ZoneRx bars instead. Make healthy foods like cut-up vegetables, yogurt, or hummus the first things you see when you open the fridge. Then when the urge to snack strikes you’ll have plenty of healthy options on hand to grab.
    1119-KitchenClean-Up-Blog-Refined-FoodsConsider tossing or designating a cabinet for unfavorable carbohydrates like pasta, rice, dry cereal, crackers, cookies and pastries. Replace these with barley, slow-cooked oats, and Zone PastaRx.1119-KitchenClean-Up-Blog-FatsReplace vegetable oils, shortening, butter and whole fat dairy with those low in both saturated and omega-6 fats. Substitute olive oil or nut butters rich in monounsaturated fats in place of vegetable oils. To keep portions in check, consider an oil mister which allows you to spray oil on to veggies for easy roasting. Keep nuts like almonds, macadamia nuts, cashews and pistachios on hand for snack choices. Use low-fat or part-skim dairy products and keep items like cottage cheese and yogurt on the top shelf of the fridge for an easy to grab breakfast or snack option.
    1119-KitchenClean-Up-Blog-FreezerFrozen fruits and vegetables make for great smoothies, stir-fries, or additions to yogurt and oatmeal. Since these are picked at their ripest and then quickly frozen they’ll have a higher vitamin and mineral content than fresh fruits and vegetables that sit in the refrigerator for days. The freezer is also great for storing lean protein like chicken and fish that can easily be taken out ahead of time for weeknight meals.
    1119-KitchenClean-Up-Blog-SpiceSpices are a great way to add flavor (and polyphenols!) to your meals. Since they are calorie free, go to town!   Add cinnamon to your oatmeal, fresh spices like mint or basil to salads, or rosemary and oregano to your protein choices.
    1119-KitchenClean-Up-Blog-Shelf-Stable
    Although canned foods get a bad rap for being high in sodium, don’t completely rule them out. Beans are a great way to add protein and soluble fiber to your salads and meals. Canned sardines and salmon make for a portable protein option and vegetable soups make for an easy meal that couples well with Zone PastaRx™. Do be mindful of the sodium content of canned goods and be sure to rinse the excess sodium off when possible before using.
    1119-KitchenClean-Up-Blog-Beverage-ChoicesAn easy way to cut empty calories is to eliminate sodas, fruit juices, and sugary beverages from the house. Add berries, lemons, limes and cucumber to water to add some flavor or choose calorie-free beverages like caffeine free coffee, tea, or seltzer to add in some variety.
    1119-KitchenClean-Up-Blog-TechnologyHaving TVs in our kitchen and having tablets and phones by our side makes it hard to disconnect during meal time. Being distracted when eating can lead us to consume larger portions, eat faster, and feel less satisfied with the meal we have. Take a break from your device and bring some mindfulness to meal time.

When it comes to weight loss most of us know what to do. It’s a matter of actually doing it. Make staying in the Zone easy by optimizing your kitchen for success. 

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References

1. Vartanian, Lenny R., Kristin M. Kernan, and Brian Wansink. “Clutter, Chaos, and Overconsumption: The Role of Mind-Set in Stressful and Chaotic Food Environments,” Environment and Behavior. 

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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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