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Pregnancy Q&A With Dr. Sears

This week Dr. Sears answers questions he gets pertaining to diet and pregnancy. Learn about the role diet plays in fertility, conception and the health of mom and baby.

Q: Dr. Sears we know that diet is important prior to conceiving and during gestation. What nutrients do you recommend women get enough of if they are thinking about conceiving or once they find out their pregnant?

A: Infertility is a growing problem and I believe that inflammation is a major contributor to that situation.  That’s why I recommend both females and males contemplating conception consume an anti-inflammatory diet.  Such a diet is not to lose excess body fat, but to reduce inflammation and establish the hormonal balance that makes it more likely for successful procreation.  Such an anti-inflammatory diet is adequate in low-fat protein, moderate in carbohydrates (but rich in fruits and vegetables), and low in fat (especially saturated fat).  The most important supplement for both males and females to improve the success of conception would be omega-3 fatty acids because of their hormonal benefits in reducing inflammation in females and improving sperm quality in males. Once the mother is pregnant, her nutrition becomes paramount for the baby.  This means following the same anti-inflammatory diet during pregnancy and especially focusing on fiber rich foods (especially fermentable fiber) for her gut health.

Q: Most physicians recommend taking an omega-3 supplement when pregnant. Generally this is about 250-500mg or so of EPA and DHA. Do you think this is enough?

A: I think that 250-500mg is too low a dose to reap all the benefits that come from omega-3 supplementation. For general wellness I recommend individuals consume about 3000 mg of EPA and DHA per day and this is the same amount I’d recommend for pregnant women too.

Q: Do you need more omega-3s as pregnancy goes on or can you continue with the same dose?

A: Throughout pregnancy I recommend women stay with the same dose of 3000 mg of EPA and DHA per day.  This is because in the last trimester of pregnancy the fetus is making about 250,000 new brain cells per minute and that requires a lot of omega-3 fatty acids.

Q: Once you deliver the baby can you stop taking omega-3s?

A: I wouldn’t recommend it. Omega3 fatty acids only last about 24-48 hours in the blood so it requires you take a consistent dosage regularly. During the pregnancy, the fetus has been depleting the omega-3s from the mother’s reserve to develop its brain.  What this means is that after the birth of the child, the mother can develop a sense of depression without continued omega-3 supplementation to replace her internal stores.  I recommend staying either with the same dose or and you may even need to bump up the dosage after delivery especially if the mother is breast feeding to ensure adequate levels of EPA and DHA in her breast milk.  I always recommend testing the levels of omega-3s in your blood to determine what dose is right for you by keeping your AA/EPA ratio between 1.5 and 3.

Q: What are the benefits of omega-3s for both mom and child?

A: EPA and DHA the omega-3s found in fish oil are known for their role in supporting heart health, a healthy immune system and inflammatory response as well as supporting eye and brain development. They’ve also been shown to help minimize the risk of allergies in children.  They work by increasing the production of the hormones known as resolvins that are key to maintaining low levels of inflammation in both the mother and the child.

Q: What do you look for in an omega-3 supplement?

A: The vast majority of fish oil products use the same raw material (sardines and anchovies), but what separates one from the other is their purification to remove toxins that are found in all fish oil products. Polychlorinated biphenyls (PCBs), are the most difficult toxins to remove from fish oil. That is why my standards for PCBs (less than 2 parts per billion) are 25 times more stringent than pharmaceutical standards and 45 times more rigid than those established for the dietary supplement industry. You also want to look at the total amount of EPA and DHA since that is where the health benefits of omega-3s come from. OmegaRx 2 supplies 750mg of EPA and DHA per gram (1 capsule). This is the highest purity fish oil with the highest amounts of EPA and DHA currently offered in the marketplace without a prescription. Each serving of OmegaRx 2 (4 capsules or 1 tsp) supplies 3000mg of EPA and DHA. Purity and potency are most important when looking to take an omega-3 supplement.  But you also have to look at the price. Based on the cost per gram of EPA and DHA, OmegaRx 2 is probably the least expensive source of EPA and DHA (based on cost per gram) with the highest purity and the greatest potency.

Q: When you have morning sickness the last thing you can stomach is fruits, vegetables or even protein. It seems like crackers and ginger ale becoming the diet of choice. What do you recommend for women with morning sickness?

A: Pregnancy isn’t easy and morning sickness can be unbearable for some women. Morning sickness tends to decline as the pregnancy continues. My recommendation is try and keep up with your omega-3s and prenatal vitamin to cover your bases and the meals where you are feeling good try and get in as many vegetables and fruits you can even if it’s by adding it to a shake, with some protein powder, and some monounsaturated fat.

Q: Can fish oil help with some of the aches and pains of pregnancy?

A: Yes. Carrying around extra weight can take its toll especially in pregnancy with the pressure on the joints and stretching. The anti-inflammatory properties of omega-3 fatty acids have been shown to help with joint support and to help minimize some of the inflammation that results in pain.

​Q: Women who might not struggle with high blood sugar or high blood pressure prior to becoming pregnant might start to have these numbers creep up during pregnancy or even lead to gestational diabetes and pre-eclampsia. Can diet and supplementation help?

A: The Zone diet is really ideal for individuals who are looking to support healthy blood pressure and healthy blood sugar.  The Zone diet is not a weight loss diet, but an anti-inflammatory diet. I like to think of it as an anti-inflammatory lifestyle.Inflammation underlies many of these conditions associated with pregnancy. Omega-3s have been clinically shown to help support healthy blood pressure. Polyphenols which give fruits and vegetables their color, especially polyphenols found in berries known as delphinidins, may further help with blood sugar control.  That’s why I consider all three dietary components (diet, omega-3 fatty acids, and polyphenols) to be important during pregnancy as well as afterwards whether the mother is nursing or not.

Q: If you can’t swallow fish oil capsules, what would you recommend?​

A: Liquid fish oil is a great alternative for individuals who can’t swallow capsules or who require higher amounts of omega-3s.  You can add the liquid omega-3 fatty acids to some high-quality olive oil (rich in polyphenols) and take it orally.  Better yet, you can make an emulsion by adding some dry lecithin to about 3-4 ounces of water and the liquid omega-3 and then blend them with a high-speed hand blender. If you can swallow smaller capsules, but not the standard size microcapsules might be an option too.  060920-Pregnancy-Q&A-With-Dr.-Sears-CTA

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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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