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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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Dr. Sears Q&A: Weight Loss

With so much interest in weight loss and so much buzz around weight loss drugs, we put together some of the top questions we get in this latest Q&A blog. Here Dr. Sears answers your questions on weight loss, weight loss drugs and what he thinks is the most scientifically backed way to lose weight. See what he has to say.Question: What medical conditions could impede weight loss, and how can they be identified?  Answer:  Any condition associated with insulin resistance will make it difficult to lose weight.  This would include diabetes, heart disease, neurological disease, etc.  Also, any drug that induces insulin resistance will also make it difficult to lose weight.  These include corticosteroids and many neurological drugs. Question: How do hormones affect weight loss, and which imbalances are most detrimental? Answer: High levels of insulin (caused by insulin resistance), high levels of cortisol (caused by stress), and low levels of satiety hormones such as GLP-1 will make weight loss difficult. Question: Is there a connection between sleep quality and weight loss? Answer: Poor quality sleep increases cortisol levels that lead to insulin resistance. The higher your level of insulin resistance, the more difficult it is for any organ to remove glucose from the blood for transport into the cell, where it can be converted to energy. This i Question: Do any weight loss supplements work?  Answer: Not really. You have to restrict calories to activate AMPK which causes your body to effectively burn excess stored body fat.   Question: What medications are FDA approved for weight loss? Answer: There are number of approved older drugs, but the most widely used is still an old drug (Phentermine) that was only recently approved for long-term use. However, the new injectable GLP-1 receptor agonists are more powerful and more popular. The scientific name for the most well-known injectable weight-loss drug is semaglutide, which is marketed under the tradenames Ozempic and Wegovy. In simple terms, these injectable drugs activate the release of the hormone GLP-1 from the gut that goes directly to the brain to tell you to stop eating. These drugs were initially developed to treat type 2 diabetes, but the clinical studies in overweight and obese individuals demonstrated significant weight loss at higher levels. Question: What are the unintended side effects of weight loss medications (i.e. GLP-1s, dual GIP/GLP-1). Answer: One major problem is that the lack of hunger caused by the drug makes you less likely to consume sufficient protein to maintain lean body mass.  Lean body mass is defined as functional tissue such as organs (including the brain) and bone.  Nearly 40 percent of the weight loss in obese patients comes from loss of lean body mass.  Without adequate protein (especially on a diet that is calorie-restricted because of lack of hunger), the replacement of damaged cells is compromised.  The skin and hair are the first site to suffer.  This lack of protein also makes it difficult to maintain mitochondrial function that provides energy for each of your 30 trillion cells. As a result, fatigue (both mental and physical) is often experienced. Question: Would you recommend an injectable weight loss drug? Answer: The answer is no. There is a big difference between weight loss and fat loss. Weight loss is the combined loss of stored body fat and lean body mass (i.e., muscle). You want to lose fat but not muscle. Although the weight loss using weekly semaglutide injections is impressive according to the literature, a deeper look shows that about 40 percent of that weight loss is due to loss of lean body mass. That is not a good sign. It suggests that the injections reduce hunger to the extent that the person has little desire to eat enough protein to maintain muscle mass. In essence, the drug increases the patients' sarcopenia (muscle loss). One of the consequences of sarcopenia is increased frailty. Also once you stop using these weight loss drugs, the weight quickly returns. Question: Does a high protein diet help with weight loss? Answer: Most high protein diets are ketogenic diets that disrupt metabolism in addition to being high fat.  The appropriate diet is protein-adequate (about 30 grams of protein at each meal), carbohydrate-moderate (primarily non-starchy vegetables, low-fat (to reduce calories) and rich in fermentable fiber.  The common name for such a diet is the Zone diet. The ideal amount of protein at each meal for weight loss is about 30 grams. Less than 30 grams of protein at meal will not generate the hormonal signals from the gut to stop hunger. Too much protein at meal, greater than 30 grams, will inhibit AMPK activity which helps cells burn excess stored fat.  

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Aging: Can You Slow It Down?

The first few weeks of the New Year are often focused on the resolve to lose weight, when in actuality people should focus their goals on slowing down aging, no matter the time of year. The only regimen that clinically achieves results in slowing the aging process is calorie restriction without malnutrition. Why? It’s not simply losing weight but orchestrating the complex interplay of reducing senescent cells, reprograming your metabolism, and changing gene expression, leading to a longer and better life.   A Timeline of Calorie Restriction   The first recorded human experiments with calorie restriction began with the written books of Luigi Cornaro in the 16th century, as I outlined in my book The Anti-Aging Zone, published in 1999. However, the molecular mechanisms of why calorie restriction is so effective required more recent breakthroughs in metabolism and epigenetics that were confirmed with the CALERIE study that carefully controlled the diets of 225 participants over two years and then ongoing testing of their retained blood samples.     The results of the CALERIE study have been impressive. However, the one clear take-home lesson was that reduction of insulin resistance was the most predictive blood marker correlated with the genetic changes and the decrease in senescent cells that ultimately accelerate aging.   The Zone on Calorie Restriction   The Zone diet is a calorie-restricted diet that was patented to reduce insulin resistance. It requires balancing macronutrients at each meal to generate the rapid hormonal changes that give rise to satiety. Only then can you follow calorie restriction for a lifetime without hunger and fatigue. It starts with having enough protein at each meal to create satiety in the brain's appetite control center. You need about 30 grams of protein (no more, but no less) at each meal to generate the same hormonal responses induced by the recent injectable weight loss drugs. However, you also must balance that protein with an adequate level of low-glycemic carbohydrates (about 40 grams) to stabilize blood glucose levels, and then add a dash of monounsaturated fat (about 15 grams). Over the years, it has been demonstrated by more than 40 research publications that the Zone diet is superior to ketogenic diets and the Mediterranean diet under controlled clinical research.    A New Technology to Slow Down Aging  Unfortunately, many people think the Zone diet requires too much thinking.  That’s why I developed Zone Foods to overcome that problem. The first generation of Zone Foods demonstrated dramatic reductions in insulin resistance compared to a control group, getting an equal number of calories (1). The second generation of Zone Foods offers greater variety and even more appetite suppression without thinking. This second generation will include new and improved versions of the Zone Pasta and Zone Bars, with new additions of Zone Muffins, Zone Oatmeal, Zone Granola, Zone Soups, and Zone Cookies (coming soon!). Each Zone Food contains 15 grams of protein, balanced with the appropriate level of low-glycemic carbohydrates, so any combination of two Zone Foods will provide the critical 30 grams of protein at a meal to stop hunger and maintain peak mental awareness for the next five hours. The growing variety of Zone Foods makes following the Zone diet incredibly easy. If you are never hungry, that indicates that you are reducing insulin resistance. The long-term benefit to you is slowing aging, which is only possible with lifelong use of Metabolic Engineering that starts with the Zone diet as its foundation. You May Also Like: Reaching the Zone Using Metabolic Engineering

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