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.
Zone Pesto Recipe
Basil is an herb that is in abundance in the summer months as it thrives in warm weather. It is easy to grow in containers, raised beds or even on your windowsill. Basil is a delicious addition to tomato and mozzarella, pasta, salads or even its occasional debut in ice cream. It is also one of the main ingredients in pesto sauce. Pesto consists of basil, garlic, pine nuts, hard cheese and olive oil blended together. It is easy to make, rich in polyphenols and a great accompaniment to Zone PastaRx. Check out our recipe below. Recipe Yield: Approximately 1 1/3 cups. Serving Serving 1 teaspoon. Prep Time: 15 Minutes Ingredients 2 cups packed fresh basil leaves 1/4 cup pine nuts (walnuts can be used too) 2 cloves garlic or 1 tsp chopped 1/4 cup freshly grated Pecorino Romano or Parmesan cheese 2/3 cup Zone Extra-Virgin Olive Oil Kosher salt and freshly ground black pepper to taste Instructions In a food processor or mini food processor pulse the basil leaves and pine nuts several times. Add garlic and cheese and pulse a few times making sure to scrape the sides. With the food processor still going, slowly add the Extra Virgin Olive Oil through the hole in the top of the lid in a steady stream. Blend until EVOO is fully incorporated. Add salt and pepper to taste. Enjoy! Makes a great addition to Zone PastaRx Fusilli Notes: To avoid turning brown, cover pesto tightly with plastic wrap and make sure the plastic sits on top to avoid air getting in. Refrigerate up to 5 days. If you want to make bigger batches you can freeze pesto in ice cube trays. Once the cubes are frozen store in a freezer bag for up to 3 months. Variations: If you don't have all the ingredients for pesto use what you have on hand. Here are some suggestions for substitutions. Basil: Other leafy greens can work in place of basil like spinach, arugula, or I've even seen recipes with parsley, cilantro, and rosemary. Nuts: Pine nuts can be pretty pricy and since you don't need many in this recipe you can substitute other nuts you might have on hand like walnuts, pistacchios or cashews. Cheese: Other hard cheeses can be used in place of the Pecorino Romano. If using parmesan cheese avoid the shaker style parmesan cheese and go with shredded parmesan instead. Nutrition Facts: 1 tsp = 25 calories, 2.5g Fat, 0g Carbohydrate, 0g Protein.
High Fiber Foods
Fiber is a word we often hear and see called out on food packaging. Commercials make you think it’s a nutrient for older adults to help with irregularity, lowering blood cholesterol, or even heart health, but it’s actually a nutrient for all ages. Here we’ll tell you what it is, how it fits within the Zone Diet, how much you need, and why Dr. Sears thinks it's beneficial. What is Fiber? Fiber is a type of carbohydrate that can’t be digested by the body. This is beneficial because it helps slow down how quickly carbohydrates are broken down into sugar and absorbed. It is found in fruits, vegetables, whole grains, nuts and legumes. It is found naturally in foods but can be included as a food additive during manufacturing, like inulin and oligosaccharides, to help boost the fiber content. Benefits of Eating Fiber Lowers Cholesterol Blood Sugar Control Weight Management Heart Health Gut Health Regularity Types of Fiber Fiber can either be soluble or insoluble. Soluble fiber tends to slow digestion by attracting water and helping foods swell (think oatmeal). Insoluble fiber tends to pass more quickly through the body aiding digestion (think non-starchy vegetables). Dr. Sears writes extensively about the benefits of fermentable fiber. This can either be soluble or insoluble fiber that reaches the colon where it is fermented by the bacteria in our gut. The result of this fermentation is that it produces beneficial changes in the composition or activity of the bacteria in our gut helping to improve our overall health and well-being. The Health Benefits of Fermentable Fiber Intake of fermentable fiber found in foods like non-starchy vegetables plays a critical role in helping to reduce gut-derived inflammation. We now know that the gut and the bacteria that live there have a significant impact on keeping inflammation in our body under control. The higher your intake of fermentable fiber the less risk you have for developing gut inflammation which has been linked to diseases such as obesity, diabetes, autoimmune disease as well as neurological conditions. How Much Fiber Do You Need Each Day? Fiber is nutrient for all ages. It is recommended that individuals consume about 14 grams of fiber for every 1000 calories consumed. On average this about 25 grams for women and 38 grams for men per day. *Amounts based on 14grams/1000 calories Fiber and the Zone Diet Individuals following the Zone Diet should meet their recommended intake of fiber per day. Since the diet recommends consuming primarily non-starchy vegetables, limited amounts of fruits, and small amounts of legumes it is naturally a high fiber diet. In general, individuals should aim to consume about 35 grams of net carbs (total carbohydrates minus fiber) at each meal. To learn more about how many carbohydrates you should consume each day and what carbohydrate choices fit within the Zone check out our Body Fat Calculator and Food Block Guide. Why We Recommend Carbohydrates be Consumed with Protein Now that you know the ideal carbohydrates to choose it’s important to couple them with low-fat protein and small amounts of heart-healthy fat. The rate at which carbohydrates raise blood glucose varies depending on the type of carbohydrates you eat and whether there is fat and protein in the meal too. Even though vegetables and fruit are the best carbohydrates choices, they still raise blood glucose levels when consumed alone. To further stabilize blood glucose and control inflammation in the diet you want to balance your carbohydrate intake with lean protein found in low-fat dairy, eggs, and lean meats and a small amount of heart-healthy fat. This is the foundation of the Zone Diet. When making a Zone meal we recommend aiming for one that is under 400 calories, has less than 12 grams of fat, 25 grams of protein and about 35 grams of net carbs (total carbohydrates minus fiber). If you have the right balance of protein to the carbohydrate at a meal, you help control hunger and fatigue while minimizing inflammation. High Fiber Food List Each of these foods is a good source of dietary fiber and a very healthy choice but it’s important to also take into account the total amount carbohydrates it supplies as well as the protein. Based on this list and the Protein/Carbohydrate ratio you can see why Dr. Sears recommends non-starchy vegetables be the primary source of carbohydrates (and fiber) in the diet as they will have the least impact on spiking blood sugar levels. Those foods with a Protein to Carbohydrate ratio greater than 1 Dr. Sears considers the best.
Weekly Self Care Journal
Amid the stress and anxiety of what is going on in the world there are signs of hope and beauty around us. This can be found in the kindness and generosity of others from making masks, celebrating birthdays with car parades while practicing social distancing, donating money for relief efforts or Mother Nature beginning to show her beauty with flowers and trees springing to life. When the fog has begun to lift from our current situation how do you see yourself emerging on the other side? Will you come out stronger, more rested and energized, will you have more gratitude for the things we take for granted, or will the stress and anxiety have taken its toll. While we know there is so much of this situation that is out of our control, when it comes to our mental and physical health that is one area we can control. We want to help you get to the other side of this both mentally and physically. We’ve decided to create this journal you can do each day where you jot down how you are feeling, what you are grateful for and how you're going to do something for your health through movement and good nutrition. This will help to make you mindful of the things you can control and give you something to look back on in the months ahead of how you made the most of a difficult situation and came out stronger, grateful, and healthier on the other side.
8 Healthy Salad Dressing Recipes
There’s nothing better on a fresh salad than a flavorful dressing. Homemade dressings enhance any dish you add them to and can be made in minimal time. The best part is that by controlling the ingredients you use, they are much healthier too. Store bought dressings tend to be high in sugar, artificial colors and flavors, and preservatives. Since these are also produced in bulk, the use of cheaper oils makes them higher in saturated fats and omega-6 fatty acids known to be inflammatory. Elevate the health benefits of your dressings with these 8 simple recipe ideas. Instructions:1. Mash the garlic cloves on a cutting board with a couple pinches salt, with the side of your knife to a paste.2. In a small bowl mix garlic paste with mustard, lemon juice, and vinegar. Whisk together, drizzle in olive oil whisking to emulsify. Sprinkle in a little salt and pepper and whisk again. Nutritional facts per serving (daily value): Calories 132; Protein 0g (0%); Total Fat 13.5g (21%)(Sat. 2g (9%)); Chol. 0mg (0%); Carb. 1g (0%); Fiber 0g (0%); Sugars 0g Instructions:1. In a small bowl, whisk the minced shallot, ginger root, orange juice, sherry vinegar, white wine vinegar, water, and soy sauce to combine. Slowly drizzle in the olive oil, whisking until emulsified.2. Switch up the orange with lime or lemon for a different flavor. Nutritional facts per serving (daily value): Calories 127; Protein 0g (1%); Total Fat 13.5g (21%)(Sat. 2g (9%)); Chol. 0mg (0%); Carb. 1g (0%); Fiber 0g (0%); Sugars 0g Instructions:Whisk together the mustard, vinegar, salt, and stevia. Gradually add the olive oil, whisking to emulsify. Nutritional facts per serving (daily value): Calories 129kcal; Protein 0g (0%); Total Fat 13.5g (21%)(Sat. 2g (9%)); Chol. 0mg (0%); Carb. 0g (0%); Fiber 0g (0%); Sugars 0g Try These Dressings with Zone Extra Virgin Olive Oil Since Zone Extra Virgin Olive Oil is rich in heart healthy fats and polyphenols, we recommend using it as a base to your salad dressings to boost their health benefits.{{cta('82acc023-83e3-4f7e-89be-48441b27537c')}} Instructions: Blend all ingredients together. Taste and adjust seasonings if needed. Add more liquid if you want a thinner consistency. Nutritional facts per serving (daily value): Calories 84kcal; Protein 1g (2%); Total Fat 7.5g (11%)(Sat. 1g (5%)); Chol. 0mg (0%); Carb. 5g (2%); Fiber 4g (14%); Sugars 0g Instructions:1. Whisk all the ingredients together and pour onto your salad. Nutritional facts per serving (daily value): Calories 30kcal; Protein 0g (0%); Total Fat 0g (0%)(Sat. 0g (0%)); Chol. 0mg (0%); Carb. 5g (2%); Fiber 1g (3%); Sugars 4g Instructions:1. Whisk all of the ingredients except salt and pepper. Taste, then season with salt and pepper. Nutritional facts per serving (daily value): Calories 15 kcal; Protein 2g (4%); Total Fat 0g (0%)(Sat. 0g (0%)); Chol. 0mg (0%); Carb. 2g (1%); Fiber 0g (0%); Sugars 1g Instructions: 1. Mix stock and almond meal together in a small saucepan.2. Cook, stirring constantly, over high heat until thickened. Set aside to cool. Squeeze the grapefruit into a bowl. Whisk in the vinegar and mustard. When well incorporated whisk in the thickener that has been set aside. Nutritional facts per serving (daily value): Calories 16kcal; Protein 0g (0%); Total Fat 0g (0%)(Sat. 0g (0%)); Chol. 0mg (0%); Carb. 3g (1%); Fiber 0g (0%); Sugars 3g Instructions: Blend all ingredients until smooth. Nutritional facts per serving (daily value): Calories 93kcal; Protein 2g (4%); Total Fat 9g (14%)(Sat. 1g (6%)); Chol. 0mg (0%); Carb. 3g (1%); Fiber 1g (4%); Sugars 0g There’s more to our olive oil than great taste. Dr. Sears’ Zone Extra Virgin Olive Oil is incredibly rich in hydrophobic antioxidants and polyphenols.
Olive Oil Q&A with Dr. Sears
Today Dr. Sears is answering your questions about oils and which ones to use. Q: With so many oils in the consumer marketplace, why do you consider olive oil the best of the best? A: Olive oil has been used for almost 4000 years and has the most clinical studies to validate its benefits. Extra virgin olive oil (EVOO), not refined olive oil, is the richest of all oils in terms of polyphenols. Most oils come from seeds, but olive oil comes from fruit. This gives olive oil a higher polyphenol content than most other oils. Also, the polyphenols in extra virgin olive are unique as they are very powerful anti-inflammatory agents that can’t be found fruits and vegetables. Q: What are your thoughts on some of the newer oils that have hit the market over the past few years like coconut oil, avocado oil, and nut oils? A: Only avocado oil has any polyphenols since it comes from a fruit. That said, the amount of polyphenols are significantly less than EVOO and lack the unique structure which gives olive oil its anti-inflammatory properties. Q: How does someone know what to look for in an olive oil product? A: It should taste like melted butter on the tip of your tongue but generate a very bitter taste when you flip the oil to the back of your tongue. Clarity and color are important too. If there is very little color it means the oil is refined and many of the polyphenols have been removed. Q: Are all olive oils the same? A: No. Authentic olive oil is very expensive to produce. What you’ll find is that some manufacturers will take olive oil and blend them with cheaper vegetable oils to dilute the olive oil and then label it as olive oil. This is why it is estimated that 70% of all olive oil in the U.S. is considered adulterated. Q: How do you know if olive oil is adulterated? A: It’s not always easy to tell. You have color and clarity, but this is where choosing a high-quality brand is your best guarantee of quality. When I set out to create Zone Extra Virgin Olive Oil, I sought out a few organic cooperatives in Italy known for their high quality extra-virgin olive oil. The olives were harvested in late fall, followed by processing over the winter. Then the various processed lots were tested for polyphenol content. Those lots that met our polyphenol requirements were bottled and brought to the U.S. under the Zone brand. Q: Is there a benefit to using organic olive oil? A: It takes a lot of energy for plants to produce polyphenols. Once you start using pesticides to increase the production of olives, the plants generally decrease the amount of polyphenols they produce as they don't have to work as hard. This effect is more profound in fruits than vegetables. This is one benefit of using an organic oil because the polyphenol content and benefits are generally higher. Q: What makes Zone Extra Virgin Olive Oil unique? A: We use an organic olive oil cooperative in Umbria, Italy where the oil is bottled on site and sent directly to us. It’s my guarantee that you are getting the best quality oil that Italy can produce that year. Q: You mention cooking with olive oil destroys the polyphenols. Are there other oils you recommend cooking with instead since olive oil has a low smoke point? A: Since heat destroys polyphenols the best oil to use for cooking is high-oleic safflower oil which is rich in monounsaturated fat and has a high smoke point. You could also use refined olive oil which has minimal polyphenols but good temperature characteristics. If you want to use EVOO and maximize the polyphenols it contains I recommend drizzling on top of food after its been cooked. Q: If EVOO has polyphenols do I still need to take my polys? A: Yes. I recommend consuming 1000-1500mg of polyphenols per day. The polyphenols in EVOO are unique anti-inflammatory agents which can be one source, but it’s almost impossible to get that many polyphenols in olive oil alone. This is why I recommend consuming about 10 servings of fruits and vegetables per day in addition to getting polyphenols from sources like cocoa, which is good for gut health, and berries such as maqui, which activate key enzymes (AMPK) important for health.
From Cacao to CacaoRx
Just like you, we think its important that you know what you’re putting in your body. That’s why at Zone Labs purity and potency rank at the top of our list when creating products along with transparency to our customers. Here's a little infographic to show you how our new CacaoRx gets from tree to capsule and the steps we take to get the purest and most potent product available. You may also like - Chocolate: What You Need to Know
Cocoa Benefits Q and A
Dr. Sears answers some of the top questions we receive about our new Cocoa Polyphenols. Q: What are the health benefits of cocoa? A: The health benefits of cocoa come from the polyphenols it contains. Studies link cocoa consumption to improved cardiovascular health, increased cognition, enhanced blood flow, reduced insulin resistance, anti-aging benefits, and a healthy gut. Q: What is the difference between cacao, cocoa, and chocolate? A: In short, the level of processing defines the difference between cacao, cocoa and chocolate in addition to the amount of polyphenols. Cacao is the name of the tree that chocolate comes from. The cacao tree produces pods which contain cacao beans that can be turned into cocoa and further processed into chocolate. Steps During Processing Cacao beans are sorted, cleaned and dried. The shells are then removed (winnowed) to produce cacao nibs which are roasted to further enhance flavor and aroma. Cacao nibs are then ground into a liquid mass called chocolate liquor (no alcohol here). Chocolate liquor can be made directly into chocolate or further refined through a pressing process to extract the cocoa butter from the cocoa solids. The cocoa solids can be pulverized into cocoa powder, which retain the remaining polyphenol content in dry form. The cocoa butter can then be added back in defined amounts to the chocolate liquor to make various grades of chocolate. The amounts of chocolate liquor, cocoa butter and cocoa solids differentiates the type of chocolate to be made (white, milk, dark). *Note: Before being processed into chocolate, cacao beans go through a fermentation process. This can greatly reduce the polyphenol content in the cacao beans. This is why Zone Labs uses unfermented cacao beans when making our cocoa extract. Q: What is cocoa extract? A: We developed a proprietary cocoa extract using a purification process that allowed us to retain the maximum polyphenol content while minimizing the amount of cadmium, a heavy metal found in all cocoa products. Q: Is there a benefit of using cocoa extract over consuming cacao nibs which are considered the purest form of chocolate? A: In order to gain all the health benefits that come with cocoa polyphenols you need to eat large amounts of cocoa. What most people don’t know is that all cocoa products are contaminated with heavy metals. One of the major considerations when consuming cacao nibs and cocoa powders is that they naturally contain cadmium, a heavy metal associated with kidney toxicity. This means higher intakes of cocoa polyphenols could come with high intakes of cadmium. This is what makes using cocoa extracts like CacaoRx desirable because they’ve been purified to minimize the intake of heavy metals while retaining the maximum amount levels of polyphenols. Q: Does the level of cocoa polyphenols differ with the type of chocolate? A: Yes, generally cacao nibs have the highest levels of polyphenols followed by cocoa powder, dark chocolate, and milk chocolate (very few). White chocolate has no polyphenols. Q: What is CacaoRx? A: CacaoRx is a high purity, high-potency cocoa polyphenol extract. I developed CacaoRx using a process to reduce heavy metals such as cadmium that are commonly found in cocoa products. Q: What is CacaoRx Plus? A: CacaoRx Plus is high purity, high-potency cocoa polyphenol extract combined with our purified maqui extract (MaquiRx). The addition of maqui helps maximize the absorbable amount of polyphenols that enter the bloodstream to bring out the health benefits associated with cocoa. Q: Do CacaoRx and CacaoRx Plus use cacao powder or cocoa powder? A: The starting material for CacaoRx and CacaoRx Plus is our proprietary cocoa powder. Q: Do you test the heavy metal content of your products? A: Yes, all of our products using cocoa are 3rd party tested for purity and potency. Q: Can you bake with CacaoRx or CacoaRx Plus? A: While you could bake with our cacao products, we don’t recommend it because exposing cocoa polyphenols to high heat will destroy some of the polyphenols in the product. Q: Do CacaoRx and CacaoRx Plus contain caffeine? A: The cocoa used in these products is highly purified to remove heavy metals while retaining polyphenol content. There is some caffeine and theobromine but in very low concentrations. Q: Are CacaoRx and CacaoRx Plus safe for children in supplement form? A: We always recommend that prior to starting supplementation individuals consult their physician. All of our cocoa polyphenol products have Generally Recognized as Safe (GRAS) status which means they have undergone an extensive external review of their production and safety so that they can be incorporated into food products. Q: Are CacaoRx and CacaoRx Plus Non-GMO? A: Yes, these are non-GMO. Q: If you use CacaoRx or CacaoRx Plus, do you still need to supplement with polyphenols? A: I recommend individuals consume at least 1,000 mg of polyphenols per day for wellness and about 1,500 mg per day for anti-aging to help with stimulation of AMP kinase*. To get those levels, one would need to eat about 10 servings of non-starchy vegetables and fruits. Reaching those levels with food alone is difficult. Furthermore, many of the sources rich in polyphenols either have pesticide contamination or heavy metal contamination. For example, strawberries and spinach are good sources of polyphenols, but each is often rich in pesticides. Cocoa powder which is the basic component of chocolate products is often rich in the heavy metal cadmium. The cocoa extract we use in CacaoRx and CacaoRx Plus is highly purified and has GRAS status meaning it has passed strict testing to be able to be used in food products. It is the type of polyphenols you consume that makes the most difference. I feel that polyphenol extracts such as those found in CacaoRx and MaquiRx have the most benefits. Maqui berry extract is considered the best of the best as it’s rich in delphinidins and helps support improved blood sugar control, and cocoa extracts like those in CacaoRx help support improved blood flow and the reduction of insulin resistance. Both of these polyphenol extracts have been supported by clinical studies. Q: How many polyphenols come from maqui vs. cocoa in the CacaoRx Plus? A: Each capsule of CacaoRx Plus contains 150 mg of total polyphenols. The majority of the polyphenols come from cocoa and the rest from maqui. The exact amounts we use are proprietary. Cocoa is not highly absorbed which helps to promote the good bacteria in our guts while maqui is a polyphenol known to be more absorbable in the blood. The combination of the two helps to support the hormones in both the gut and the blood. The polyphenols in CacaoRx Plus are 3 times more absorbable compared to CacaoRx.
Chocolate: What You Need to Know
The health benefits of chocolate have been known for more than a thousand years. Studies link its consumption to improved cardiovascular health, increased cognition, enhanced blood flow, and even anti-aging benefits. All good reasons to eat more, right? Before you use this info to justify your intake, learn what gives chocolate its health promoting properties and how the benefits change depending on the type you consume. It’s All About the Cocoa Polyphenols Chocolate is made up of two components: cocoa solids (or powder) and cocoa butter. It is the cocoa powder in chocolate that contains polyphenols known for their antioxidant and anti-inflammatory properties. While a variety of polyphenols exist in cocoa, the primary polyphenols are called flavanols. It is the polyphenols in chocolate that are responsible for its health promoting properties. Forest to Table: Going From Cacao to Cocoa to Chocolate It’s easy to get confused with all the different descriptors for chocolate from white, milk, dark, to cocoa, cacao, and cacao nibs. Here is a little history on the background of chocolate and how it gets from the forest to consumption. Cacao, pronounced 'ca-cow,' is believed to be a misspelling of 'cocoa' by early English traders.1 Cacao comes from the cacao tree, also known as Theobroma Cacao. Cacao trees grow only in tropical climates and take about five years to become strong enough to produce pods which contain cocoa beans that can be turned into cocoa. The tree flowers the entire year and of the thousands of flowers it may only have 40 or so that turn into cacao pods. After 5-6 months the pods are ready to be harvested. Depending on the region, harvests may take place twice a year. Once the seeds (i.e., cacao beans) have been extracted from the pods, they go through a process called fermentation which takes about 5-7 days and allows the aromatic properties of cacao to develop. Unfortunately, many of the polyphenols are destroyed in this process. From here the beans are laid out and left to dry in the sun for about 6 days before going off to be processed.2 During processing, cacao beans are sorted, cleaned and dried. The shells are then removed (winnowed) to produce cacao nibs which are roasted to further enhance flavor and aroma 3. These are then ground into a liquid mass called chocolate liquor (no alcohol here). Chocolate liquor can be made directly into chocolate or further refined through a pressing process to extract the cocoa butter from the cocoa solids 2,3. The cocoa solids can be pulverized into cocoa powder, which retain the polyphenol content in dry form.3 The cocoa butter can then be added back to the chocolate liquor to make chocolate. The amounts of chocolate liquor, cocoa butter and cocoa solids differentiates the type of chocolate to be made 2. Factors Impacting Total Polyphenol Content Fermentation of the cacao bean comes with a significant loss of the polyphenol content, and a corresponding reduction of its considerable health benefits. The type of bean, where it is grown, and other factors like temperature, and potentially further alkali treatment of the cocoa powder, all play a role in determining the levels polyphenols in the final product4. Alkalization is the process of adding potassium carbonate to the cocoa powder to reduce the levels of polyphenols to improve the taste, also known as “Dutch refining.” The more treated the cocoa powder, the greater the loss of polyphenols. In addition to processing, the levels of polyphenols in cacao beans are highly dependent upon country of origin. It has been shown that a three-fold difference can exist in the range of total polyphenol content pending where the cacao trees are grown.4 Despite 30% of the worlds’ cacao being produced in the Ivory Coast, the raw cacao plants with the highest levels of polyphenols are actually grown in the highlands of Ecuador.5 Have You Seen Our New Cocoa Polyphenols? Learn More What to Know Before Eating Chocolate Not all chocolate is created equal. Some have a taste for sweet chocolate (either white or milk chocolate) that's high in fat and sugar. Others prefer a more bitter chocolate (such as dark chocolate) with a stronger and more sharp taste. Dark chocolate is high in cocoa solids (powder) and contains the highest levels of polyphenols of any chocolate. The inclusion of milk as an ingredient differentiates milk chocolate from dark chocolate. Pure white chocolate is 100% cocoa butter, essentially pure fat. While it may melt and your mouth, it’s devoid of any cocoa polyphenols. Manufacturers add more ingredients like milk and sugar to make chocolate more appealing. As those extra ingredients pile up, the percentage of “cocoa” in the final product goes down. The typical chocolate candy bar has about 10% “cocoa” and is high in sugar and saturated fat. While higher in cocoa polyphenols, consuming dark chocolate on a regular basis isn’t the most ideal. Some varieties contain 7 grams of saturated fat, supplying more than 35% of your daily intake, as well as a lot of sugar to increase the hedonic response (i.e., make it taste better). Furthermore there is virtually no protein to help stabilize blood sugar levels, which negates many of the health benefits of the remaining cocoa polyphenols. Top 4 Chocolates with the Most Polyphenols: #1: Cacao Nibs Nibs are considered chocolate in its purest form as they are simply crushed cacao beans. They are rich in polyphenols, fat, minerals (including the heavy metal, cadmium) and fiber and have a crunch like chocolate chips without the added sugar. #2: Cocoa Powder Once the fat is removed from the cacao nibs and minimally processed into ground cocoa powder, it is higher in polyphenols on a per gram basis. This also makes it richer in naturally occurring heavy metals requiring you to limit the amount you consume. #3: Dark Chocolate Primarily made up of cocoa powder, cocoa butter and added sugar this not-so-naughty treat provides adequate amounts of polyphenols. Moderation is still key here with the fat and mineral content. #4: Milk Chocolate The addition of milk and greater amounts of sugar significantly dilute the levels of polyphenols making this a not-so-great choice. The bright side is that compared the other choices its lower in naturally occurring metals. Worst Chocolate for Polyphenols: White Chocolate Zero, zilch, nada. Not a single cocoa polyphenol in this full fat, sugar rich, cocoa butter treat. Why Zone Cocoa Polyphenols To reap the health benefits that come with cocoa polyphenols requires higher levels of consumption. One of the major considerations when consuming cacao nibs and cocoa powders is that they naturally contain cadmium, a heavy metal. The problem is that higher intakes of cocoa polyphenols may come with high intakes of heavy metals. What makes Zone cocoa polyphenols different is the processing innovation we’ve developed to increase the amount of polyphenols we can supply in a serving without the heavy metal contamination regularly found in cocoa products. We developed a proprietary cocoa extract using a unique purification process that allowed us to retain the maximum polyphenol content while minimizing the level of heavy metals. This process takes place once the cocoa powder is produced from the chocolate liquor. Our extraction technique led to the creation of our food products (ZoneRx bars and shakes) as well as our supplements (CacaoRx and CacaoRx Plus) allowing individuals to gain the greatest benefits of cocoa in a high purity, high potency format. A New Health Benefit of Cocoa – Improved Gut Health One of the newer areas of emerging research is the role of cocoa polyphenols in gut health. The gut has one of the highest population of microbes (anything too small to be seen by the human eye like bacteria and viruses). Some of these microbes can be a significant source of inflammation, which can impact both the blood and the brain. Due to their anti-inflammatory properties, it is likely that many of the health benefits of cocoa polyphenols come from their ability to improve gut health. The more cocoa polyphenols you consume, the healthier your gut becomes. This is why knowing what’s in your chocolate not only impacts gut health, but the rest of your body too. Have You Seen Our New Cocoa Polyphenols? {{cta('2f194057-2ce0-471a-be48-51acef2499e7','justifycenter')}} References: Lebovitz, David. The Great Book of Chocolate: The Chocolate Lover's Guide, with Recipes. Berkeley: Ten Speed, 2004. Print. From cocoa to chocolate. Available at:https://www.barry-callebaut.com/en-US/group/cocoa-chocolate-expertise/cocoa-chocolate. Accessed: February 6, 2020. Processing Cocoa. Available at: https://www.icco.org/about-cocoa/processing-cocoa.html. Accessed: February 6, 2020. Coffee and Cocoa. Available at: http://phenol-explorer.eu/reports/43. February 6, 2020. Top 10 Cocoa Producing Countries. World Atlas. http://www.worldatlas.com/articles/top-10-cocoa-producing-countries.html.
The Zone and Heart Health
Approximately 18.2 million adults age 20 and older have coronary heart disease, the most common type of heart disease. Heart disease continues to be the leading cause of death for men and women. While these statistics are startling, the good news is that diet and lifestyle changes can minimize your risk. Here's how the Zone works to protect your heart at any age. Zone Diet The Zone Diet is calorie-restricted eating plan that is adequate in protein, moderate in carbohydrate, low in fat and rich in fiber. It's been clinically validated to help with fat loss, appetite control, and hormonal control. How It Protects Your Heart: Loaded with colorful vegetables and limited amounts of fruits which are rich in dietary fiber and contain polyphenols which have numerous heart health benefits. Low in total fat, with the majority of fat coming from heart healthy monounsaturated fat. Macronutrient balanced to help control blood sugar and reduce hunger. Anti-inflammatory diet. Naturally low in sodium. Omega-3 Fish Oil Omega-3s are the building blocks for hormones that help combat or resolve inflammation. When we have too much inflammation it is one of the main reasons we gain weight, develop chronic disease, and age at a faster pace. A diet rich in omega-3s (e.g. fish and fish oil) can help minimize inflammation. How It Protects Your Heart: Promotes a healthy heart by reducing triglyceride levels, supporting healthy blood pressure levels and increasing the formation of hormones that resolve inflammation. Polyphenols Polyphenols are nutrients found in plants that are responsible for their health-promoting properties. The more colorful the plant, generally the higher the polyphenol content. This is why fruits, especially berries, and vegetables are good sources of polyphenols. How It Protects Your Heart: Maqui Rich in polyphenols that activate genes to help reduce the levels of oxidized LDL Helps reduce oxidative stress through its antioxidants properties Supports healthy blood pressure levels Supports healthy blood sugar Cocoa Supports healthy blood pressure by improving nitric oxide levels Helps relax and dilate blood vessels to help improve blood flow
Polyphenols: Key Features to Look at When Supplementing
This week we are introducing the newest members of our polyphenol line CacaoRx and CacaoRx Plus. In this blog Dr. Sears takes us through the background on these products and the key features they had to have before being introduced to the marketplace. The Science We hear a lot about the health benefits of polyphenols, but in order to maximize these benefits they need to be absorbed into the blood. This is why the clinical data on polyphenols is still rather sparse because most of the 8,000 known polyphenols are virtually insoluble in water. What we do know from the published data is that the health benefits of polyphenols are dependent upon the concentration of polyphenols being consumed, their ability to be absorbed, and most importantly their safety. The polyphenols that have the greatest amount of clinical research to support their benefits are purified polyphenol extracts from cocoa and maqui berry. Extracts of cocoa polyphenols have been shown to help reduce insulin resistance and decrease blood pressure by improving blood flow (1,2). Extracts of maqui polyphenols have been shown to improve blood sugar levels as well as reduce oxidative stress (3,4). Both polyphenols reduce the oxidation of low density lipoprotein (LDL) particles as well as reduce oxidative stress which is major cause of unresolved inflammation (5,6). Concentration of Polyphenols Maqui: The primary polyphenols in the maqui berry are a special class known as delphinidins. Based on the unique structure of these delphinidins they are also one of the few polyphenols that can be absorbed intact into the blood (7). Although delphinidins are found in red wine and berries, the maqui berry has the highest concentration of these unique polyphenols. When we created MaquiRx, the purification technique used to produce it increased the concentration of the delphinidins to be 17 times greater than the starting material. This means one capsule of MaquiRx has more than 50 times the delphinidins than a glass of red wine. Cocoa: Only a small percentage of the polyphenols in cocoa can be directly absorbed into the blood based upon their structure (8). The lack of absorption of most cocoa polyphenols has numerous benefits for gut health based on their ability to nurture good bacteria and minimize bad bacteria. Cocoa polyphenols can reduce biofilm formation which is used by pathogenic bacteria to try to evade the immune system. As those biofilms are dissolved by cocoa polyphenols, the immune system can more easily eliminate the pathogenic bacteria. You would have to consume a greater amount of cocoa polyphenols than maqui polyphenols to get the same level of absorption into the blood. Even though absorption of cocoa polyphenols is low, the ones that are absorbed have been shown to help with improved blood flow, cognition, and reduction in insulin resistance. Purity and Safety The only way to get adequate levels of polyphenols to maximize their health benefits is to use purified extracts in addition to consuming a diet rich in non-starchy vegetables and fruits. This is why MaquiRx is the only polyphenol extract that has been purified by column chromatography. Purity concerns are even more important when it comes to cocoa polyphenols. Cocoa polyphenols have significant health benefits, but they often are contaminated with heavy metals such as cadmium. When we created our CacaoRx line, we developed a new technique to minimize the levels of cadmium in cocoa. Both our maqui and cocoa extracts have what is known as Generally Regarded As Safe (GRAS) status. GRAS status only comes after passing an external review of experts on the manufacturing and safety of a product allowing our purified polyphenols to be used as food ingredients in addition to a supplement form. Since both polyphenol extracts (MaquiRx and CacaoRx) have GRAS status we were able to incorporate them into our ZoneRx shakes and bars making these products the only bars and shakes containing polyphenols and still be considered a food, not a supplement. Convenience I recommend taking 1,000 to 1,500 mg of polyphenols per day through a combination of diet and supplementation. It is difficult to meet these amounts even when following the healthiest of diets. This is what led to the creation of our new line of cocoa products CacaoRx and CacaoRx Plus. These supplements use the same purified cocoa and maqui polyphenols found in our ZoneRx bars and shakes in capsule form. Now whether you use ZoneRx bars, ZoneRx shakes, or capsules containing CacaoRx or CacaoRx Plus you will be getting superior Zone nutrition with the greatest concentration, purity, safety and convenience you’ve come to expect from Zone Labs. References Grassi et al. Journal of Nutr 138: 1671 (2008) Ludovici V et al. Front Nutr 4:36 (2017) Alvarado et al. Panminerva Med. 58(3 Suppl 1):1-6 (2016) Alvarado et al. Biomed Res Int. 2016:9070537 (2016) Davinelli et al. Journal of the American College of Nutrition 34:No. S1, 28–33 (2015) Davinelli et al. Journal of Nutrition Biochemistry 61: 33-39 (2018) Schon et al. Nutrients 10: E1720 (2018) Rodriguez-Mateos et al. Amer J Clin Nutr 108: 1229 (2018)
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.Take 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.Keep 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.Consider 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.Replace 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.Frozen 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.Spices 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.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.An 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.Having 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. 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.
-
Ketogenic Diets and Aging
Oct 03, 24
-
Tofu: Tips and Recipes Ideas
Oct 03, 24
-
Dr. Sears Q&A: Weight Loss
Oct 03, 24
