Kitchen Organization
I always have a laundry list of home projects on my to-do list that often get pushed to the back burner due to lack of time. One of my goals over the summer months was to start tackling some reorganization projects around the house. The first was the 20 or so tubs of clothes that have been sitting in my attic. With four girls we are grateful to be inundated with hand-me-downs, but it can get overwhelming to sort through them, organize and label by size and donate the ones we won’t use. I’m sure everyone has a project on their list that feels this way. Even though the hardest part is getting started, I always find the reward of feeling accomplished and organized is completely worth it. Fast forward to my kitchen which was another to-do-list item before going back to school. A couple weeks ago I took some time to clean out the fridge, wash my shelves, throw out expired foods, reorganize and vacuum my pantry, and deep clean the counters and drawers. Trust me when I tell you that having your kitchen space organized, and tidy is a game changer for eating healthy and planning ahead. Here are some reasons to add this to your to-do list and why science supports having an organized space too. Knowing What You Have Makes Meal Planning Easier: How many times have you gone to the grocery store only to come home with several items you already had on hand? Going through your refrigerator and pantry regularly allows you to see what ingredients you have, what you need to use before it goes bad, and what you need to buy. I also find that looking through my refrigerator and pantry allows me to get a bit more creative at putting ingredients together and planning my meals ahead for the week. This also saves money on buying unnecessary items. Keep Like Things Together: This might sound like common sense, but when you're rushed for time it’s easy to just throw things in the cabinet or fridge and close the door. This can lead to things becoming unorganized quickly, having duplicates in different spots, or items that go bad because they got shoved to the back of the fridge. Have designated spaces for your pantry items and give everything a place in the fridge. Having like things together and visible makes meal prep more efficient and easier for everyone in the house to know where things go. Declutter Your Counters: Having an organized and decluttered kitchen makes cooking and cleaning easier. The kitchen often becomes the place where everyone piles their stuff from papers and mail to dirty dishes and plates. If you have a hard time navigating through your space because your counters are filled with clutter it can make it more challenging to cook and makes you less efficient with your time. Plus, studies have shown that when your eating environment is less cluttered and chaotic, you eat less, so decluttering is good for your waistline too! Ideas to declutter your counters: -Relocate appliances you use infrequently that might be taking up valuable counter space. -Keep condiments and spices off the counter by hanging a rack on one of your walls or over the pantry door. -Move papers, mail, and junk to a designated space in your entryway or drawer. If that is not possible consider one of those upright mail organizers and store it on an exterior counter to keep it away from your main prep space. -Move produce from the counter to a drawer. I recently saw a feature where countertop produce like onions, garlic, and even avocados that don’t need to be refrigerated could be put into removal bins and stored in a deep island drawer. Food for thought, but just don’t forget they’re there! Consider Containers and Storage Organization to Optimize Efficiency: Using clear plastic containers and storage organization for cabinets and drawers can help you maintain an efficient and decluttered space. Using air-tight canisters for ingredients and spices and labeling each jar helps to avoid forgetting what is inside. You would be amazed at the level of things you can do to organize even the smallest spaces from drawer dividers, pantry basket and bins, shelving, and even magnetic wall holders for utensils. You don’t need to invest a ton of money but a few google searches on optimizing your space and you would be amazed at the possibilities and what you can do with items you already have on hand. Tackling any project, no matter what it is can feel daunting and hard to start, but the reward is well worth it. When it comes to your kitchen, investing the hours upfront to organize and declutter will result in future hours and money saved on being more efficient in your space. Your health will thank you too!
Dr. Sears Answers Your Weight Loss and Plant Based Questions
From Weight Loss to Plant Based, Dr. Sears is answering your questions. See some of the latest customer submitted questions and what Dr. Sears has to say in his latest blog. Q: What would you say are some of the most common dieting mistakes that make it harder to lose weight? A: The biggest mistake is not addressing the underlying cause of weight gain which is increased insulin resistance. Reducing insulin resistance requires a different dietary strategy than simply reducing calories. You have to activate the master regulator of metabolism which is AMPK. To do so cutting back on calories has to be supplemented with omega-3 fatty acids and polyphenols, both of which activate AMPK. The combination of the three dietary strategies is the best long-term way to reduce insulin resistance. Q: How do these habits make weight loss difficult or lead to weight gain? A: Getting adequate levels of omega-3 fatty acids will likely require supplementation. Getting adequate levels of polyphenols will require consuming far more non-starchy vegetables and fruits than most Americans currently do. Alternatively, one can use polyphenol extracts. Q: What tips can you offer for breaking these habits/creating healthier ones? A: Realize that reducing calories must be followed on a lifetime basis to be successful. Adding omega-3 fatty acids and polyphenols can increase dietary compliance by their activation of AMPK. This supplementation with omega-3 fatty acids and polyphenols will not only burn fat faster but also reduces insulin resistance which is the underlying cause of weight gain in the first place. Q: What are the best metabolism-boosting foods to put on your plate every day? How do these foods help boost your metabolic rate? How can this help aid weight loss? A: The cause of a slow metabolism is a condition known as insulin resistance. The molecular mechanism of insulin resistance is the inhibition of AMPK, which is the master regulator of metabolism in every cell. To speed up metabolism, you must activate AMPK. One class of nutrients that activates AMPK are polyphenols. These are found in low concentrations in fruits and vegetables. The more colorful the fruits (like berries) or vegetables (like artichokes) the more polyphenols. Unfortunately, you need to consume about 10 servings of such polyphenol-rich fruits or vegetables per day to get enough to activate AMPK. However, any AMPK-activating properties of polyphenols can be inhibited by consuming excess calories or glucose. So, to speed up your metabolism, you need to consume a calorie-restricted diet low in low in starches (bread, pasta, rice, and potatoes), and rich in fruits and vegetables. Q: More and more people are going plant-based for various reasons whether it’s health, animal welfare, trying to reduce the carbon footprint etc. A recent study showed that a diet rich in healthy plant-based foods may lower the risk of breast cancer but not if that diet is high in unhealthy foods, particularly juice and chips. What are your thoughts on plant-based diets and how they may impact cancer risk? A: A plant-based diet is lower in branched-chain amino acids. Branched chain amino acids can activate the gene transcription factor mTOR which promotes tumor growth, so moderating your intake of branch chain amino acids can help minimize cancer risk. As this study points out, it makes no sense to consume a plant-based diet rich in unhealthy foods. Foods rich in processed carbohydrates are high in glycemic carbohydrates which promote insulin secretion and can activate the IGF-1 pathway that also activates mTOR. Since cancer can be considered an inflammatory disease, you must follow an anti-inflammatory diet to have the maximum effect on reducing cancer development. Such a diet is calorie-restricted but rich in omega-3 fatty acids, and polyphenols all of which activate AMPK that inhibits mTOR in addition to optimizing immuno-metabolism to better eliminate cancer cells. Q: For vegetarians it’s a bit easier to find non-animal protein sources but for vegans trying to find adequate protein sources that are low-glycemic can be challenging. Which sources do you recommend? A: I think the better choices for vegans that are lower glycemic are tofu, tempeh, seitan and for those trying to minimize soy intake, supplementing with a pea protein powder. Also increasing intake of higher protein vegetables like asparagus, broccoli, Brussel sprouts, cauliflower, and mushrooms to name a few can aid fewer carbohydrates to your meal in addition to being great sources of fermentable fiber and polyphenols. Have more questions for Dr. Sears? Drop them in the comments below!
Seasonal Spices and Their Health Benefits
When we think about spices this time of year, we think of those that create warmth and provide comfort. Anise, allspice, cardamom, cinnamon, cloves, ginger, and nutmeg are popular spices in the fall and winter. They are interwoven into the season for the warmth they create but can be used year-round. Spices have been used for centuries for their medicinal purposes, and as flavoring agents and to preserve food. While including spices in your meals is a great way to enhance flavor, it significantly increases their healthfulness since they are a rich source of polyphenols and antioxidants. Here we break down each of these spices, tell a little about their health benefits and give you a few ideas on foods they pair well with. Anise: Anise comes in different varieties; seed, fennel, and star. It is known for its licorice flavor that comes from a compound call anethole. Anethole is found naturally in high concentrations in the oils of anise and is used in a variety of medicines and pharmaceuticals (1). Anise pairs well with fish and stews. Star anise is one of the main ingredients in Chinese 5 spice powder and Chinese cuisine (2). Allspice: Allspice is derived from the dried berries of the Caribbean tropical tree, Pimenta dioica. It is used in Central American cuisines (i.e. think jerk dishes in Jamaican cuisine) for seasoning meat and desserts. It is rich in polyphenols known for their anti-bacterial, anti-hypotensive, anti-neuralgic, and analgesic properties and studies in animals show some of the compounds it contains may offer protection against tumor growth (3,4). Cardamom (Green): Cardamom is a part of the same family as ginger and is made from the seeds of different plants. Studies have shown it plays a role in oxidative stress by enhancing anti-inflammatory enzymes. Its benefits are diverse in that it’s been linked to improvements in blood sugar and lipid markers (5), gastrointestinal health as well as a potential role in chemoprevention (6). It has a sweet and pungent taste and pairs well with chicken and lamb and is used in Indian and Middle Eastern cuisine. Cinnamon: Cinnamon comes from the inner bark of several trees. While it's popular for its role in many foods as a flavoring agent and condiment, it is well known in the literature for lowering blood sugar levels (6). Cinnamon pairs well with many spices, apples, cocoa, breakfast and brunch options and can be found in Indian, Mexican, Moroccan and Middle Eastern cuisine. Cloves: Cloves have one of the highest polyphenol counts clocking in at 16047.50 mg/100 g. It has antibacterial, antiviral, and antifungal properties which are largely attributed to its high polyphenols and unique oils. When it comes to food they pair well with baked ham and pork and work well with many other spices too. Ginger: Ginger is a root derived from the Ginger plant, a member of the turmeric family. It is thought to have originated in India. It is used in foods for its hot, fragrant spice but also is popular in medicine (1). Studies have shown its role in combating nausea, minimizing inflammation, managing blood lipids, aiding in tumor suppression and growth, and as anti-bacterial agent, too. Nutmeg: Nutmeg and mace are relatives in that they come from different parts of the same tree. They are derived from an evergreen tree indigenous to the Spice Islands in Indonesia (1). Nutmeg leans a bit sweeter in taste and while there are many foods it can be used with it pairs well with cheese/cheese dishes, cream, milk and spinach. This is one of the primary spices you’ll find in Eggnog during the holiday season (2). A little goes a long way when it comes to flavor. Favorite Fall and Winter Spices Did you know that your favorite seasonal spices can easily be made at home as they are just combinations of the spices above? Gingerbread Spice: Ginger, Cinnamon, Nutmeg, Cloves, and Allspice Pumpkin Pie Spice: Cinnamon, Ginger, Nutmeg, and Cloves Apple Pie Spice: Cinnamon, Ginger, Nutmeg, and Cardamom Why Dr. Sears Like Using Spices The best raw fruits (primarily berries) contain about 0.1 % of weight as polyphenols, raw vegetables about 0.2%. Dried spices are about 5% of their weight as polyphenols. This why they are so bitter. The ultimate benefit of polyphenosl is to activate AMPK which in turn inhibits Nuclear Factor Kappa B (NF-kB). This reduces cytokine formation. Most polyphenols are totally water-insoluble and therefore can't be absorbed. However, they can be metabolized by bacteria in the colon to smaller fragments containing phenolic structures that can be absorbed. This is why we recommend consuming various sources of polyphenols during the day; fruits, vegetables, spices and also maqui berry. The beauty of maqui berry polyphenols is they are directly absorbed by the body to have maximal impact on activation of AMPK. Tips For Incorporating into Your Foods We tend to be creatures of habit with our meal prep, but spices have a way of elevating the taste of anything we make to have it feel new and different. To avoid over-powering your dishes start adding a sprinkle or pinch first and then add small amounts as needed. Here are a few ways to add them into your day. Add them into your roasted vegetable mixes and stir-fries Rub on top of your meats for cooking or use them in your marinades Mix into yogurt and oatmeal Add into sour cream, plain yogurt and hummus for dipping vegetables and fruit Sprinkle them on top of your coffee grounds or into your tea before brewing Add into your sauces, soups, and stews Incorporate into salads and salad dressings You May Also Like: Herbs and Spice - What to Know References Rosa Vázquez-Fresno, Albert Remus R. Rosana, Tanvir Sajed, Tuviere Onookome-Okome, Noah A. Wishart, David S. Wishart. Herbs and Spices- Biomarkers of Intake Based on Human Intervention Studies – A Systematic Review. Genes Nutr. 2019; 14: 18 Page, K. Dornenburg, A. 2008. The Flavor Bible: The Essential Guide to Culinary Creativity, Based on the Wisdom of America's Most Imaginative Chefs Hardcover. Little Brown and Company. Lei Zhang, Bal L. Lokeshwar. Medicinal Properties of the Jamaican Pepper Plant Pimenta dioica and Allspice. Curr Drug Targets. Author manuscript; available in PMC 2014 Jan 14. Lei Zhang, Nagarajarao Shamaladevi, Guddadarangavvanahally K. Jayaprakasha, Bhimu S. Patil, Bal L. Lokeshwar. Polyphenol-rich extract of Pimenta dioica berries (Allspice) kills breast cancer cells by autophagy and delays growth of triple negative breast cancer in athymic mice. Oncotarget. 2015 Jun 30; 6(18): 16379–16395 Daneshi-Maskooni M, Keshavarz SA, Qorbani M, Mansouri S, Alavian SM, Badri-Fariman M, Jazayeri-Tehrani SA, Sotoudeh G. Green cardamom supplementation improves serum irisin, glucose indices, and lipid profiles in overweight or obese non-alcoholic fatty liver disease patients: a double-blind randomized placebo-controlled clinical trial. BMC Complement Altern Med. 2019 Mar 12;19(1):59. Ajaikumar B. Kunnumakkara, Varsha Rana, Dey Parama, Kishore Banik, Sosmitha Girisa, Sahu Henamayee, Krishan Kumar Thakur, Uma Dutta, Prachi Garodia, Subash C. Gupta, Bharat B. Aggarwal. COVID-19, cytokines, inflammation, and spices: How are they related? Life Sci. 2021 Nov 1; 284: 119201.
Tips To Reduce Pesticides In Your Produce
Eating fruits and vegetables, whether organic or conventional, far outweighs the risks of the pesticides they may contain. That said many of us still want to minimize our intake when possible. Even if you don’t have the luxury of buying organic foods there are things you can do at home to help reduce your intake of pesticides in the produce you purchase. Tips to Reduce Your Intake of Pesticides From That National Pesticide Information Center1 To avoid exposure to a single pesticide make sure to include a variety of fruits and vegetables in your diet. Thoroughly wash all produce whether it has a peel or is labeled organic. To avoid pesticides sticking to produce, wash under running water instead or soaking or dunking it. Air or spin produce dry or wipe with a paper towel or clean cloth towel when possible. Scrub firm fruits and vegetables like melons and root vegetables Remove the outer layer of leafy vegetables, such as lettuce or cabbage. Peel fruits and vegetables when possible. To avoid residues that might accumulate in the fat of animal protein, trim fat and skin from meat, poultry, and fish. If intake of fruits and vegetables is low, consider supplementing with purified polyphenol extracts that have minimal pesticides. Ranking of Pesticides in Fruits and Vegetables2 The Environmental Working Group is an organization that has created a ranking system of fruits and vegetables based on their likelihood of being contaminated with the highest levels of pesticides. The ranking is established after the fruits and vegetables have been washed or peeled. The top offenders include those that have soft skins because they are more likely to absorb pesticides, which they term the “Dirty Dozen”. If you already purchase some organic produce or are thinking about making the switch, buying organic based on the Dirty Dozen list might be a good place to start. Here is the 2021 list. This year’s "Dirty Dozen" includes: Strawberries Spinach Kale, collard and mustard greens Nectarines Apples Grapes Cherries Peaches Pears Bell and hot Peppers Celery Tomatoes The good news is that there are a good number of non-organic fruits and vegetables without high levels of pesticides. Since many fruits and vegetables have peels, they offer a higher level of protection, which have been dubbed the “Clean 15” since they have little to no pesticides. This year's "Clean 15" includes: Avocados Sweet corn* Pineapple Onions Papaya* Sweet peas (frozen) Eggplant Asparagus Broccoli Cabbage Kiwi Cauliflower Mushrooms Honeydew melon Cantaloupe Click Here to Download Your Easy Produce Shopping Guide References: Shoppers Guide to Pesticides and Produce. https://www.ewg.org/foodnews/full-list.php. Accessed: August 27, 2021. Minimizing Pesticide Residues in Food. Available at: http://npic.orst.edu/health/foodprac.html. Accessed: August 27, 2021.
Packing For A Day On The Go
There are so many things that can stand in the way of good health, but often the difference between failure and success is whether you plan ahead. If you have a full day of meetings on the road, are taking a weekend road trip, or doing a beach day, here are ideas of what you can bring while staying in the Zone. Now if a meeting runs over, there are no healthy options along the way, or the lines are too long to stop, you have everything you need on hand. Protein Ideas Greek Yogurt: Easy to bring on the go if you have ice packs. Some individual containers have up to 20 grams of protein per serving. Jerky: There are so many varieties and high-quality brands out there. They are a bit higher in sodium and some have sugar so do pay attention to labels and portions. String Cheese: Easy on-the-go choice and having them pre-packaged keeps portion in check. Couple with a piece of fruit and you have the ideal zone snack. Hard-Boiled Egg Whites: Eggs are considered a high biological value food, meaning they contain all the essential amino acids your body needs. To reduce the saturated fat in the yolk, swap it out with healthier fats like hummus or guacamole for an easy snack. Just don’t pack and forget about them please! Chicken or Tuna Salad: Left-over chicken or canned tuna makes for a great protein choice. Swap the mayo for Greek Yogurt to make a healthier alternative. Deli Rollups: Wrap lean deli meat in romaine lettuce leaves for an added crunch without the added carbs of bread. Edamame in Pods: These can be found in the freezer section. Place in a baggie in the morning and pending when you eat they’ll be thawed while helping to keep some of your other things on the cooler side. A ½ cup of pods supplies 10 grams of protein, 4 grams of net carbs, and 3.5 grams of fat. A little low on the carbs but pretty close to being Zoned. Healthy Carbs Veggie Sticks: Cut up cucumbers, peppers, radishes, and cherry tomatoes make for a filling snack plus they can be hydrating too. Make them even yummier with a side of dip, hummus, or guacamole. Fruit: Aim for fruits that travel well like Clementines, oranges, apples, or pears. Homemade Chickpeas: If you need a crunchy snack roasted chickpeas are it. Simply drain and rinse the chickpeas, pat dry, lay on a sheet pan, and drizzle with olive oil and seasonings of your choosing. Bake at 425 for 30 minutes (turning halfway through to ensure they don’t burn). Low Carb Tortillas: These are a better alternative to bread just make sure to read the carb amounts on the label. Fat Hummus: There are so many varieties of hummus available which makes it great as a dipping option for veggies on the go. Some also come in convenient single-serve packs which is a great way to bring it while keeping portions in check and avoiding waste. Again just pay attention to portoins as one single-serve might be your whole fat requirement for a meal. Guacamole: Guacamole is rich in heart-healthy fat making them a great option for dipping or spreading. Look for the guacamole minis but keep an eye on the amount of fat in a serving. Nuts: There are so many flavors and varieties in the marketplace now. Try and keep it simple by looking for ones that have just a couple ingredients on the Nutrition Facts Panel. Beware of portions as even a small bag can be up to 3 servings and that is easy to consume in one sitting or on a long drive. Seeds: Pumpkin and sunflower seeds are a moderately good choice and they do contain some protein. Use in moderation as they are high in omega-6 fats (more pro-inflammatory). Plus, they can easily rack up the calorie count of your meal. Combo Foods: If you don't have time to calculate just remember to have your meals and snacks on the go be a blend of protein, healthy carbs, and fat. The following are just an idea of a few pairings. Put them in a mason jar and bring them on the go for an easy meal. Greek Yogurt and Berries topped with a little Zone Cereal Mixed Greens, Tomatoes, Basil, Mozzarella Balls, Precooked Chicken with Vinaigrette Overnight Steel Cuts Oats with Berries and Protein Powder ZoneRx Shakes: 1 scoop of powder with 10-12 ounces of lactose-free milk and mix. A great on-the-go option with the right balance of macros, and no need to think. Zone Protein Bites- An easy and delicious make-ahead snack! Click here to view the recipe. These are just some simple tips to keep you in the Zone all day long! Let us know which ones are your favorites or how you plan ahead for a day on the go in the comments below.
Olive Oil Benefits
Olive oil has been prized for thousands of years for its health benefits. As to why remains a more open question. As a source of polyphenols, extra virgin olive oil is relatively low compared to berries and other sources of polyphenols like unrefined cocoa powder, as shown below: Polyphenol source amount per 100 g increase in polyphenols compared to olive oil. The numbers above indicate that when comparing the identical weights of various food sources, berries contain four to ten times more polyphenols than extra virgin olive oil. Unrefined cocoa powder contains more than 100 times the polyphenol levels compared to the same weight of olive oil. So, maybe it is not the polyphenol content that counts for the touted health benefits of extra virgin olive. If not, then what else might be in extra virgin olive oil? I believe the answer is the unique anti-inflammatory phenols contained in extra virgin olive oil. A little terminology is always helpful. A polyphenol is defined as containing two or more phenyl groups in a molecule. A phenolic compound has only one. Furthermore, most polyphenols are composed of polymers that are not absorbed, whereas a phenolic compound contains only monomers easily absorbed. There is nothing magical about a phenol group per se since benzene has a single phenyl group, and no one touts the health benefits of consuming benzene. It is the structure of the phenolic compounds that make extra virgin olive oil so unique. Here they are shown below: The first two compounds are tyrosol and hydroxy-tyrosol which are potent anti-oxidative compounds (1,2). The third structure is oleocanthal which has anti-inflammatory properties (3). To be correctly termed as a polyphenol means the compound must contain at least two phenyl groups, and none of the active compounds in extra virgin olive oil meets that criteria. For comparison, I have enclosed the structure of a true polyphenol with three phenyl groups. This specific polyphenol (a delphinidin) is found in blueberries, maqui berries, red wine, and black beans. Unfortunately, most of the delphinidins and other polyphenols found in fruits and vegetables are in the form of polymers. As a result they are poorly absorbed into the blood. It is only chromatographically purified extracts of the maqui berry that you will find delphinidins as monomers. That is why the polyphenols found in purified maqui extract are highly bioavailable, just like the phenolic compounds found in extra virgin olive oil (4). If the active ingredients don’t get into the blood, they will not do you much good. Getting back to extra virgin olive oil, what you are looking for is the levels of phenolic compounds, not the polyphenols. Most marketers of olive oils don’t have a clue what those levels are because they are challenging to analyze. We are currently doing 3rd party testing on the Zone Extra Virgin Olive Oil batch we just received from Italy and plan to post the results shortly. Even though its hard to test these compounds, one easy way to know it's a quality oil and contains phenolics is the cough test. Take about one teaspoon of extra virgin olive oil and put it on the tip of your tongue. It should taste like melted butter. The lack of any bitter taste indicates low levels of free fatty acids. Then use your tongue to flip it to the back of your throat. If it contains high levels of phenolic compounds, you will get a coughing response. The greater number of coughs you get from this test, the higher the levels of phenolic compounds. This simple test is why Italians refer to a “two-cough” extra virgin olive oil as their standard of excellence, not the total levels of polyphenols. The Zone Labs Organic Extra Virgin Olive Oil is a “two-cough” oil. References 1. Karkovic MA et al. “Hydroxytyrosol, tyrosol and derivatives and their potential effects on human health.” Molecules. 2019 24:2001. 2. Angeloni C et al. “Bioactivity of olive oil phenols in neuroprotection.” Int J Mol Sci. 2017 18:2230. 3. Pang KL, Chin KY. “The biological activities of oleocanthal from a molecular perspective. Nutrients. 2018 10:570. 4. Schon C et al. “Bioavailability study of maqui berry extract in healthy subjects.” Nutrients. 2018 10:1720.
Extra Virgin Olive Oil: Q/A Video with Dr. Sears
Extra virgin olive oil (EVOO), not refined olive oil, is one of the richest of all oils in terms of polyphenols. In this video Dr. Sears discusses why he considers EVOO one of the best oils out there, how it compares to other oils in the consumer marketplace, the health benefits, and how to pick a quality oil. See what he has to say.
Mood Boosting Tips
This has been a year of highs and lows to say the least. With holiday celebrations looking so different for many of us, it only adds another layer of stress and emotion. Now more than ever it's time to put your mental health at the top of the list. Here are some tips for how to boost your mood in the weeks ahead. Create a Routine: Having a routine creates a sense of control and calmness when you know what to expect day to day. This doesn't mean every part of your day has to be scheduled. Maybe it's as simple as waking up at the same time each day and instead of binge watching your latest series go to bed on time. It's easy to let routines slip especially this time of year with the cooler weather, the shortage of daylight, and holiday hustle but routine can help minimize stress and reduce anxiety. Exercise: We all know we should exercise but the hardest part can be getting going and sticking with it. Exercise increases serotonin which helps regulate mood, sleep and appetite along with endorphins which are mood lifters too. With restrictions getting tighter again on gyms coupled with losing some of our outdoor options due changes in weather/daylight it can be hard to exercise. If you have the ability to work from home or some flexibility in your day, get out at lunch when you can maxmize the warmth of the day along with the daylight. Look to local lists or friends and see what they've been doing over the last few months and explore new options. Many gyms and fitness programs have adapted well over the last few months with their online offerings so it might be easier than you think to find something you enjoy. Reduce Stress: This has probably been one of the toughest years for stress as we've had to adapt to so much change in our lives. Stress can fuel symptoms of anxiety, sadness, frustration and depression while wreaking havoc on our health by producing the hormone cortisol. Seek ways to minimize stress each by carving out some "you time" whether its regular breaks from your screen, time to exercise or meditate, or any activites that bring you a sense of calm and happiness. Avoid Sugar Highs: It's easy to look for the small pick me-ups during the day especially when we're stressed, out of routine, and maybe surrounded by food more than we're used to. While eating simple carbs and sugar seems rewarding in the moment, this can lead to blood sugar fluctuations which can give us an initial high but then leave us tired, fatigued, and moody. Bring some health back to your meal and snack choices by eating a combination of lean protein, healthy carbs and a small amount of heart-healthy fat. This will help to keep you full, stabilize blood sugar levels, and you'll notice the change in your mood too. Take Your Omega-3s: It's not always easy to change your diet, but we all have a minute in our day to take our supplements. Omega-3s are known for their mood lifting benefits and for boosting immunity through their anti-inflammatory properties. 90% of us fall short on our omega-3 intake and since our bodies can’t make them we have to get them through our diet and supplementation. Whether its morning, noon, or night, make this one part of your routine and stick with it. Stay Hydrated: Increased caffeine and alcohol intake not only impact our mood and sleep but also our hydration status. If you've seen your intake of these stimulants on the rise make sure you are keeping yourself fully hydrated. Even a slight decline in our hydration status can make us moody and unable to concentrate along with bringing on headaches and fatigue. Keep caffeine and alcohol to a minimum and boost your intake of water and hydrating foods like fruits and vegetables. Practice Self-Care: In a time where it feels like everything is outside our control, the one thing we can control is our health. Getting the right nutrition, moving our bodies, getting rest and minimizing stress can postivitely impact our mood and immunity. Look to the positives of being home by using the time to create better habits for yourself. Find a Hobby: Now that we have a better sense of our day to day maybe its time to pick up a new hobby espescially for the winter months. Take that Master Class you've seen advertised, complete those home projects or do something with all those pictures on your computer and create some albums. Having a hobby can take your mind off things and has been shown to decrease stress and depression. Stay Positive: Be the person who spreads positivity not negativity. We all know those people who can complain about everything and maybe at times we are those people. One thing I think we all have learned this year is gratitude. Before you decide to complain about something that wasn't done right(e.g. remote learning, work, someone's post on social media) take a breath, put yourself in someone else's shoes, don't engage, and look for the positive side. Getting upset, angry or complaining is a big hit to our mental well being and undue stress. Find the balance of what works for you and don't be afraid to limit your interaction with negative people, social media, or the news. It might be just what your mental health needs. Stay Connected to Friends and Family: Probably one of the toughest parts of this pandemic has been social isolation. Feeling disconnected and not being able to see loved ones can take a toll on our mood especially around the holidays. Use Facetime and Zoom to make recipes with loved ones this holiday season, write letters, send holiday cards or pick up the phone and check in on loved ones, especially those living alone. You'll find it not only lifts their spirits but yours 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.
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.
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.
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
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