Tofu: Tips and Recipes Ideas
I have been eating tofu for a very long time, much longer than the 30 or so years I have been following the Zone Diet. Back then many of my favorite recipes came from the Tassajara cookbooks by Edward Espe Brown, the celebrated chef from the kitchen at California’s famous Zen Mountain Center, and cookbooks by Louise Hagler, a.k.a. Wendy Louise, a well-known authority on vegetarian cooking who is associated with a community in Tennessee known as The Farm. Those books are still among the best resources for tofu recipes. My mantra has always been if you don’t like something, don’t eat it. Keep this in mind if you’re new to tofu, start slowly by combining it with flavors and foods you like. Tips and Suggestions Firm-sprouted tofu is my preference for the Zone Diet. Unlike traditional tofu, which contains significant amounts of both protein and carbohydrate, sprouted has almost no carbohydrates. It’s lighter tasting, refreshing, and very filling. Freezing tofu results in a chewy, sponge-like texture. I don’t recommend freezing, but some people prefer it when using tofu to substitute for meat in a recipe. Baked tofu comes in a variety of flavors and makes an excellent quick meal with some vegetables and fruit added. It’s also great in salads. Tofu made it into the book “The Top 100 Zone Foods” by Barry Sears. Some recipes call for draining the tofu first. I find that usually isn’t necessary. Tofu takes on the flavor of whatever is added to it. Add nutritional yeast flakes to give a cheesy flavor to vegan tofu scrambles and dips. It’s also rich in protein and vitamin B12. Cherry Vanilla Tofu “Ice Cream” Tip: This doesn’t freeze or store well, so prepare only the amount you plan to serve immediately. Using an immersion blender or a food processor blend equal parts of frozen dark cherries and firm tofu, plus some vanilla extract (preferably alcohol-free for best flavor). Serve immediately. Tofu Scramble This is great for breakfast, lunch, or dinner, and we’ve even brought it on long day hikes for a snack. Crumble some firm tofu and stir in a generous amount of seasonings, taking care not to overdo it with the salt. Heat in a well-seasoned or nonstick skillet with a little Zone-friendly oil to the desired doneness. Optional: If time allows, sauté some chopped onion in the skillet before adding the tofu and seasonings. My favorite seasoning combination for this dish at my house is onion powder, garlic powder, turmeric, paprika, some oregano or thyme, nutritional yeast flakes, salt, and ground black pepper. The yellow color of the turmeric makes it somewhat like scrambled eggs. Tofu Veggie Almond Pasta Salad Dressing: Thin some smooth almond butter by stirring in some water, a little vinegar, and either soy sauce or Bragg’s Liquid Aminos (an unfermented soy sauce found in the health food section of most grocery stores). Toss together cooked Dr. Sears’ Zone PastaRx Fusilli, tofu cut into cubes, matchstick cut red bell pepper, chopped green parts of scallions (a.k.a. green onions), and the almond butter dressing. Serve immediately or chill to serve later. It will keep well in the fridge for two or three days. Use your imagination and see what you can come up with. Experiment and have fun with it. Try using tofu to make cheesecakes, whipped desserts, tofu chocolate pudding, tofu “cream” based soups, tofu pot pie (think chicken pot pie), tofu burgers, tofu burritos, Buffalo tofu (like Buffalo wings), layered Mediterranean dips, tofu “meatballs”, grilled tofu, and more. Enjoy!
Reversing Chronic Low-Level Inflammation: The Sneaky Saboteur of Your Longevity Party
Ever wondered if there's a secret party going on inside your body, and you weren't invited? Meet chronic low-level inflammation, the stealthy guest that's below the pain radar but might be shortening your life without you even knowing it. It's like the party crasher of longevity, and guess what? It's brought a pro-inflammatory diet as its plus one. Picture this: chronic low-level inflammation is the gatecrasher, and the pro-inflammatory diet is the VIP pass that gets it past your body's bouncer, leading to the wild party of disrupted metabolism. But instead of confetti, it's just a disrupted metabolism that's not great for your body's VIP status. The Culprits: Pro-Inflammatory Party Crashers Unraveling the mystery of chronic low-level inflammation begins with dissecting the components of a pro-inflammatory diet. It's a combination of excess and deficiency: Excessive Intake: Calories, simple sugars (glucose and fructose), omega-6 fatty acids, and palmitic acid (the primary saturated fat). Deficient Intake: Omega-3 fatty acids and polyphenols. Unbalanced Ratio: An off-kilter protein-to-carbohydrate ratio. The more these inflammatory troublemakers dominate your diet, the more insulin resistance occurs kicking off a silent disco of chronic low-level inflammation across your 30 trillion cells. Healthspan: The Ideal Life of the Party While longevity is like counting how many candles are on your birthday cake, HealthSpan is the real MVP as it measures the quality of those years by subtracting the disability-associated years. In essence, it's all about the quality of the party. The U.S. has aced the longevity game with fewer candles blowing out too soon, but the after-party (health span) hasn't quite kept up. Cue the dramatic increase in healthcare costs – it's like the bill for the post-party cleanup is way higher than expected. Metabolism: The Dance Moves of a Flourishing Healthspan Think of metabolism as the DJ for Healthspan. A slick, efficient metabolism not only says "no" to excess body fat but also turns down the volume of inflammation. On the flip side, an inefficient metabolism starts the party with more inflammation than a toddler's birthday bash. The early arrival of chronic diseases is like uninvited guests, crashing the health span fiesta. As the U.S. sees a rise in obesity, it's like "DJ Metabolism" is playing the wrong track, and the health span dance party might be getting cut short. Recognizing the signs and sending chronic low-level inflammation packing becomes crucial in ensuring your body's longevity soirée is the talk of the town. In the quest for a longer, fun-filled life, let's shift gears from mere survival to thriving. By throwing some dietary confetti and lifestyle glitter on chronic low-level inflammation, we can ensure our bodies are not just living longer but living it up!
Aging: Can You Slow It Down?
The first few weeks of the New Year are often focused on the resolve to lose weight, when in actuality people should focus their goals on slowing down aging, no matter the time of year. The only regimen that clinically achieves results in slowing the aging process is calorie restriction without malnutrition. Why? It’s not simply losing weight but orchestrating the complex interplay of reducing senescent cells, reprograming your metabolism, and changing gene expression, leading to a longer and better life. A Timeline of Calorie Restriction The first recorded human experiments with calorie restriction began with the written books of Luigi Cornaro in the 16th century, as I outlined in my book The Anti-Aging Zone, published in 1999. However, the molecular mechanisms of why calorie restriction is so effective required more recent breakthroughs in metabolism and epigenetics that were confirmed with the CALERIE study that carefully controlled the diets of 225 participants over two years and then ongoing testing of their retained blood samples. The results of the CALERIE study have been impressive. However, the one clear take-home lesson was that reduction of insulin resistance was the most predictive blood marker correlated with the genetic changes and the decrease in senescent cells that ultimately accelerate aging. The Zone on Calorie Restriction The Zone diet is a calorie-restricted diet that was patented to reduce insulin resistance. It requires balancing macronutrients at each meal to generate the rapid hormonal changes that give rise to satiety. Only then can you follow calorie restriction for a lifetime without hunger and fatigue. It starts with having enough protein at each meal to create satiety in the brain's appetite control center. You need about 30 grams of protein (no more, but no less) at each meal to generate the same hormonal responses induced by the recent injectable weight loss drugs. However, you also must balance that protein with an adequate level of low-glycemic carbohydrates (about 40 grams) to stabilize blood glucose levels, and then add a dash of monounsaturated fat (about 15 grams). Over the years, it has been demonstrated by more than 40 research publications that the Zone diet is superior to ketogenic diets and the Mediterranean diet under controlled clinical research. A New Technology to Slow Down Aging Unfortunately, many people think the Zone diet requires too much thinking. That’s why I developed Zone Foods to overcome that problem. The first generation of Zone Foods demonstrated dramatic reductions in insulin resistance compared to a control group, getting an equal number of calories (1). The second generation of Zone Foods offers greater variety and even more appetite suppression without thinking. This second generation will include new and improved versions of the Zone Pasta and Zone Bars, with new additions of Zone Muffins, Zone Oatmeal, Zone Granola, Zone Soups, and Zone Cookies (coming soon!). Each Zone Food contains 15 grams of protein, balanced with the appropriate level of low-glycemic carbohydrates, so any combination of two Zone Foods will provide the critical 30 grams of protein at a meal to stop hunger and maintain peak mental awareness for the next five hours. The growing variety of Zone Foods makes following the Zone diet incredibly easy. If you are never hungry, that indicates that you are reducing insulin resistance. The long-term benefit to you is slowing aging, which is only possible with lifelong use of Metabolic Engineering that starts with the Zone diet as its foundation. You May Also Like: Reaching the Zone Using Metabolic Engineering
Metabolism Explained: What You Need to Know
Our view of metabolism tends to be superficial when in actuality it is incredibly complex. We often think of metabolism in terms of it being fast or slow or the efficiency with which we burn energy or fat. While that is a piece of it, metabolism goes well beyond the accumulation or loss of body fat as it involves so many more processes within our body. In this blog, we break down the science of metabolism as explained by Dr. Sears. We start with the basics and work our way towards Dr. Sears' newer themes of Metabolic Engineering and what that means to our personal health. What Is Metabolism? Your metabolism converts food into energy to keep you alive, it optimizes the immune system, and repairs damaged tissue. When your metabolism isn't working efficiently, you accumulate excess body fat, suffer decreased mental and physical performance, and your immune system becomes less efficient. These outcomes, caused by growing inefficiency in your metabolism, accelerate your rate of aging. What Metabolism Does Controls weight. When your metabolism is performing optimally, the weight comes off and stabilizes. Provides physical energy and mental focus. Your metabolism's job is to turn food into energy. Do you get tired shortly after meals or in the afternoon? Do you have brain fog or trouble concentrating? This means something is in the way of that energy creation. Slows the aging process to maintain wellness. When a poorly functioning metabolism isn't providing enough energy to your cells, aging speeds up and wellness goes down. Why Your Metabolism May Not Be Working Efficiently Insulin resistance is not a disease, but an indication that your metabolism is becoming less efficient. The primary reason your metabolism might not be operating at peak efficiency is called insulin resistance. What Causes Insulin Resistance? Insulin resistance is caused by a pro-inflammatory diet, which can result from any one of three following nutritional factors· A deficiency in certain nutrients such as omega-3 fatty acids and polyphenols. An excess intake of calories, glucose, omega-6 fatty acids, and palmitic acid An unbalanced protein-to-carbohydrate ratio in your diet. The more of these dietary factors you have in your current diet, the more likely you are to have insulin resistance. How Do You Know If You Have Insulin Resistance? Your body will tell you if you're developing insulin resistance - weight gain and the loss of physical energy and mental focus are some of the first physical signs of increasing resistance. Yet insulin resistance often starts years earlier before you see those physical signs. Ultimately your blood will confirm the existence of insulin resistance. It is measured by a simple blood test known as HOMA-IR. lf your HOMA-IR level is greater than two, you have insulin resistance. Once a person develops insulin resistance, it's usually just a matter of time before any one of the many chronic problems caused by insulin resistance begins to appear. How Do You Make Your Metabolism More Efficient? Your metabolism converts food into energy, controls your immune system, regulates the expression of your genes, controls tissue regeneration, and finally controls your rate of aging. That is an impressive list, but to get those benefits, you must continually manage the metabolism in each of the 37 trillion cells in your body. Although metabolism is complex, there's a relatively simple dietary system that can fine-tune the metabolism in every cell in your body. To do so, you must understand the power of Metabolic Engineering TM. Metabolic Engineering TM There is no magic bullet to reduce insulin resistance, but there is a proven dietary system. It's called Metabolic Engineering. Metabolic Engineering is designed to reprogram the metabolism of each of your 37 trillion cells. It comprises three distinct dietary interventions: omega-3 fatty acids, polyphenols, and the patented Zone diet working as a team to reprogram your metabolism for greater efficiency. The Zone diet helps reduce insulin resistance, omega-3 fatty acids resolve inflammation caused by insulin resistance, and polyphenols repair the damage caused by insulin resistance. These are the 3Rs necessary to maintain wellness. Dietary Components Of Metabolic Engineering Consider these three dietary interventions as the 3Rs (Reduce, Resolve, and Repair) you need to return your metabolism to peak efficiency. Any one of the three dietary components of Metabolic Engineering is beneficial. Still, you need all three to be working together to reduce insulin resistance most effectively to get you to the Zone. The Zone diet (especially when using our Zone Foods) provides the dietary pathway to reduce inflammation. It's also the most clinically proven diet to reduce insulin resistance. In fact, the Zone diet is patented to reduce insulin resistance. However, equally important is the need for adequate levels of highly purified omega-3 fatty acids (OmegaRx) and polyphenols (MaquiRx) as dietary supplements to further resolve residual inflammation caused by insulin resistance and repair cellular damage caused by insulin resistance. The true goal of medicine should be not to treat the symptoms of chronic disease but to maintain wellness. The more efficient your metabolism becomes by following Metabolic Engineering, the faster you reduce insulin resistance. As insulin resistance is decreased, you lose excess body fat, reduce fatigue, and slow down the rate of aging. Metabolic Engineering allows you to quickly enjoy the benefits of improved wellness - and more importantly, for the rest of your life. The three dietary components of Metabolic Engineering (the Zone diet, omega-3 fatty acids, and polyphenols) work as a team to get you into the Zone.
Traditions, Thanksgiving Sides, and Pumpkin Pie
I recently found myself reminiscing about my family’s Thanksgivings of the distant past. The preparations would begin in the middle of November when my mom and my aunt got us children together on a Sunday afternoon to make place card favors for the table with little cups attached to each one. On the big day, they would be filled with mints and salty roasted peanuts. The weekend before Thanksgiving things became more intense. That’s when my mom and dad would make Stollen from a recipe handed down through generations of my dad’s family. Stollen is a rich buttery German yeasted bread studded with raisins, bits of candied citrus fruit peels, and slivered almonds. This was serious stuff, along with some serious fun, all of us taking turns mixing and then kneading the heavy dough, all by hand. It made 6 loaves, enough to share with friends. I can still remember the scent of the rising dough filling our kitchen, a hint of good things soon to come. The turkey was another joint venture on the part of my parents, always stuffed with Pepperidge Farm stuffing. My mom made all the side dishes. She was an incredibly good cook. Every Thanksgiving, in addition to turkey and stuffing we had mashed potatoes, homemade gravy, cranberry sauce, green beans, corn, sliced apple and sweet potato casserole, dinner rolls, and Stollen. Dessert was always her homemade pies, an apple pie, and a pumpkin pie. To this day, my mom’s apple pie has never met its match. Clearly, I would have some big shoes to fill in the future when it came to Thanksgiving dinner. Through the years as my family grew, I made attempts at healthier eating. Two Thanksgivings stand out in my mind. One year I put all the vegetable leftovers straight into the crockpot as I cleared the table. I added tomato juice, and we had nice soup with our supper of leftover turkey. My other attempt was the one and only time I bought a “Tofurkey” instead of a real turkey. I’ve been following the Zone Diet for over 25 years. My Thanksgiving dinners are now designed to appeal to all my guests. I naturally cook Zone-friendly, and Thanksgiving is no different, especially since turkey is an excellent source of low-fat protein. Surprisingly, many traditional Thanksgiving dinner foods are good Zone choices. I also make sure to have stuffing and a few roasted potatoes, so no one feels deprived. This year I created a Zone Pasta Orzo side dish as a healthy alternative to stuffing. Zone Orzo Stuffing Side Amounts are up to you. Sauté equal amounts of 3/8 inch chopped onion, apple, and Baby Bella mushrooms in a little olive oil until the onion begins to turn translucent. Add dry orzo, 1 bay leaf, dried thyme, and enough beef broth to cover the orzo. Simmer uncovered according to orzo package instructions, adding a little more broth if needed. Can be made ahead and reheated. Dessert at our Thanksgiving dinners is always homemade apple pie and pumpkin pie, a tradition that’s been part of Thanksgiving since my childhood, but with a twist. A few years ago, I discovered how to make a Zone-friendly and very tasty pumpkin pie, without crust. No-Crust Pumpkin Pie My tip is to go heavy with the spices and use as little as possible of the sweetener (taste as you add, my choice is blue agave nectar). Mix 1 15 oz. can of 100% pumpkin, 2 slightly beaten eggs, a Zone-friendly sweetener, pumpkin pie spices, and 3/4 cup milk. Bake in a lightly oiled 8 or 9-inch pie plate at 375 degrees until set. Happy Thanksgiving! In case you missed the other Fall '23 Newsletter Articles: Managing Meno-Pot: The Unwanted Souvenir from your Hormone Travels! How to Strength Train for Life Why Dietary Protein is the Key to Weight Loss
How to Strength Train for Life
In my 30+ years as a fitness professional during which strength training has been the mainstay of my career, I have experienced much “resistance” to resistance training from all sides, whether from women who don’t want “muscles” to men who “just want to do cardio.” Others play sports for fitness or have active jobs and feel this is sufficient exercise for them. Having trained many others who realize the benefits of strength training, I have seen why people want to do it change over the years. Toning, weight loss, and body sculpting were the predominant reasons clients came to me. It seemed to change in the mid-aughts when people were looking for help for issues that are common with desk-bound jobs and long commutes. Back pain, upper and lower. Weak core, and lack of upper body strength. Today, people are concerned with aging and avoiding disease, injury, and frailty. Based on my experience, I believe that strength should be the basis of all fitness activities. It will benefit almost all well into later life and help with a host of age-related conditions. There are so many benefits that can be gained from resistance training, and most of them cannot be obtained from any other form of exercise. The most well-known include: Improved ability to carry out activities of daily life - once challenging tasks become easier and can be noticed in everyday activities such as carrying groceries. Reversing sarcopenia - muscle loss begins in your mid-twenties and declines rapidly thereafter unless physical activity is maintained. Improve and maintain bone density - Because of the direct effect muscles have on the bones (by pushing and pulling against them and providing a type of stress that stimulates bone growth1), osteopenia can be reversed by resistance training, in conjunction with other therapies, in a way that walking or other activities cannot. Preventing falls and injuries - a thorough training program can correct imbalances, such as weak gluteal muscles, or weak upper back vs. overly strong hip flexors/tight pectoral (chest) muscles. This causes compensation during movements that over time, can result in injuries. Some of the benefits that you may not know of include: Increased mobility - feeling stiff, slow to move? Increasing muscle strength will help you move better and feel more confident. You might find yourself picking up the pace! Better stability - the ability to hold yourself up and bolster yourself against falls and accidents. Posture - strengthening the weaker muscles that hold you (back, core, and upper back) will help you stand tall, avoiding that hunched-forward posture that only becomes more noticeable with age. Anti-inflammatory effect - When stimulated, as during resistance training, Myokines, key regulators that besides their positive effect on inflammation, also work with metabolic modulation and immunity, are released2. All of the above are beneficial to all ages, particularly for older adults. It really is never too late. I know that one concern that holds people back is a fear of injury. In reality, it is much safer (when done properly) than not doing it and then slowly losing your quality of life. Some tips for starting safely include: Start slowly and methodically - learn proper form and technique before you attempt to try a new exercise or machine. Use a moderate amount of weight at first until you master this. Avoid excessive repetitions and sets - overdoing it could set you back. This is what causes pain and injury more than using slow, considered movement and a moderate range of motion (not overstretching or locking out at joints). Strength is your friend for life and anyone can gain it with a little training! In case you missed the other Fall '23 Newsletter Articles: Of Traditions, Thanksgiving Sides, and Pumpkin Pie Managing Meno-Pot: The Unwanted Souvenir from your Hormone Travels! Why Dietary Protein is the Key to Weight Loss
What 30 Grams of Protein Looks Like
To gain the most metabolic advantages from your diet, Dr. Sears recommends a Zone meal be no more than 400 total calories to help stabilize blood sugar and insulin levels and minimize inflammation. Those 400 calories should be made up of approximately 30 grams of protein, less than 12 grams of fat, and 40 grams of net carbohydrates (total carbohydrates minus fiber). Ideally your carbohydrate choices should be primarily from non-starchy vegetables which are rich in fermentable fiber and high in polyphenols to balance the hormones in the blood. A perfectly balanced Zone meal should control hunger and fatigue for 4-5 hours by stabilizing blood sugar levels. Here we’ll visually show you what that amount of protein can look like. No Time To Count Your Macros? Here's A Simple Way to Zone Your Plate Divide your plate into 3 sections. Use the “hand-eye” method or visuals above to estimate the appropriate portion size of lean protein and “favorable” carbohydrates for your meal. A serving of low-fat protein should be about the size and thickness of your palm. The rest of your plate is balanced with primarily low glycemic vegetables and small amount of fruits and legumes. The last thing to add before it’s truly a Zone meal – a small amount of “good” fat. “Good” fats are monounsaturated like Extra Virgin Olive Oil or slivered almonds. Looking for a Quick Zone Meal? Think Zone Foods. Zone PastaRx is a great option with a side of 2-3 servings of your favorite vegetables. Top that with a drizzle of olive oil and you are good to go! If you’re in a rush our ZoneRx Shakes and ZoneRx Bars make for a quick meals or snack option!
Your Guide to Simple Zone Meals
The secret to the Zone diet is reducing insulin resistance to achieve a better hormonal balance from your diet. This starts with having adequate protein at each meal. Protein is critical for success; you need a certain amount at each meal to induce satiety. That amount is approximately 30 grams of low-fat protein per meal. However, that amount of protein must still be balanced by the appropriate amount of carbohydrates to reduce insulin resistance. Then you add a dash of high-quality fat for flavor. The Ideal Balance of a Zone Meal A Zone meal should contain approximately 400 calories to help stabilize blood sugar. Those 400 calories should contain at least 30 grams of protein, less than 12 grams of fat, and about 40 grams of net carbohydrates (total carbohydrates minus fiber) primarily from low-glycemic choices. Carbohydrates choices should ideally be rich in fiber and high in polyphenols to achieve better hormonal balance in the blood. If you can go 4-5 hours without hunger after a meal, you know that meal had the optimal Zone balance. Your Guide to Making Zone Meals Here we will take you through simple ways to make Zone meals. Every Zone meal starts with adequate protein for superior appetite control. The better the quality of your choices, the faster you will reduce insulin resistance. Here are some general tips for a Zone meal. Start with Protein (approximately 30 grams per meal) Your goal is to get about 30 grams of high-quality protein at each meal. Add Carbohydrates If you are making classic Zone meals, you want to add sufficient low-glycemic carbohydrates (such as non-starchy vegetables) to balance the protein at a meal. Low glycemic means the carbohydrates from these sources enter the blood as glucose at a slower rate. Protein is more uniform in its density, whereas carbohydrates are not. Non-starchy vegetables have a low carbohydrate density, meaning you must consume many more of these carbohydrates to get the same amount of glucose entering the blood as in a much smaller portion of starchy vegetables or grains. Here is an estimate of the portion size of each type of carbohydrate to get about 40 grams of net carbohydrates per meal. Best carbohydrate choices for a Zone meal These carbohydrates enter the blood as glucose slowly and are the best to reduce insulin resistance. If you are using Zone PastaRx as your protein choice, you will only need to add 1 ½ to 2 cups of cooked vegetables to provide approximately 40 grams of carbohydrates at a meal to balance your protein intake. The best choices for non-starchy vegetables would be the ABCs (asparagus, artichokes, broccoli, cauliflower, and spinach), as they have a better protein-to-carbohydrate ratio than other vegetables. Less desirable carbohydrate choices These carbohydrates are less desirable as they enter the bloodstream as glucose at a faster rate and will not be as effective in reducing insulin resistance. However, if you want to use these carbohydrates to replace one quarter of the preferred carbohydrate choices for a Zone meal, here are the levels you can use (choose only one). You can also see that trying to balance your protein portion at a Zone meal using more than these fractions of fruits, whole grains or starchy vegetables will have a decreased effect on reducing insulin resistance because they rush into the blood as glucose at a much faster rate than preferred non-starchy vegetables. Poor carbohydrate choices include white carbohydrates (bread, pasta, rice, and potatoes) as they contain no polyphenols (that’s why they are white) and enter the blood quickly as pure glucose, thus increasing insulin resistance. Therefore, these carbohydrates should not be part of the diet for anyone with a higher level of insulin resistance. On the other hand, the use of Zone PastaRx as a rice or pasta replacement has been shown in clinical trials to reduce insulin resistance. Add Fat The last thing you add to your meal is fat. However, just enough for improved taste because too much fat provides excess calories that will slow down your rate of reducing insulin resistance. You only need one portion of fat per meal providing about 12 grams. Putting It Together A typical Zone meal should supply about 30 grams of protein, approximately 40 grams of carbohydrates, and about 12 grams of fat. This gives you a protein-adequate meal with moderate levels of low-glycemic carbohydrates and low amounts of healthy monounsaturated fat providing approximately 400 calories per meal. The result of that balance is a lack of hunger or mental fatigue for the next five hours because of better hormonal control of satiety and improved blood sugar levels. When To Eat Your Zone Meals Here is the basic science behind meal timing: Eat your first Zone meal within an hour after waking up. Consume three Zone meals of equal calories to control hunger throughout the day. Each Zone meal should contain about 30 grams of protein. Eat your protein first at every meal to maximize hunger suppression. Eat your last Zone meal before sunset or at least four hours before bed. Your metabolism is controlled by circadian rhythms determined by sunlight, meaning you want to spread your calorie intake evenly throughout the daylight hours. Your goal is to work with your metabolism to reduce insulin resistance, not against it.
Brain Boosting Foods
The foods we eat have a powerful impact on our cognitive performance. Everyone has those moments where it takes a bit longer to recall someone’s name, the location of our cell phone or car keys, or that feeling of being scattered and unfocused. There are various reasons this can happen, but as we age these moments become concerning that it could turn into something more. The good news is that our diet can be a powerful tool in helping to preserve and improve our memory and concentration. Imbalances in dietary fat intake, intake of inflammatory foods, or not getting enough fruits and vegetables all can increase the level of oxidative stress and inflammation in the body, thus impeding cognitive performance(1). Below are 7 brain boosting foods that have been clinically shown to improve cognitive health. See how your diet stacks up. Fatty Fish: Salmon, mackerel, sardines, and anchovies are fatty fish rich in omega-3 fatty acids, especially EPA and DHA. We know that omega-3s play a critical role in helping to reduce and resolve inflammation, stressing the importance of getting enough through the diet. Most of us don't get enough EPA and DHA. A recent study in the Journal Nutrients showed that a diet rich in omega-3 fatty acids, specifically DHA, may play a role in the development of Alzheimer’s disease, especially in those who carry the ApoE4 gene (2). In the study, those who had the highest blood levels of DHA were 49% less likely than those with the least amount to develop Alzheimer’s Disease. If you think your intake of fish is falling short, it might be time to consider supplementation. Berries: Berries are rich in polyphenols which are known for their antioxidant and anti-inflammatory benefits. The polyphenols in berries have been shown to help modulate signaling pathways involved in inflammation and cell survival. They offer protection to the brain by helping to prevent age-related neurodegenerative diseases while improving motor and cognitive functions (3). Leafy Greens: Did you know just one serving of leafy greens per day has been shown to slow age-related cognitive decline? Consumption of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempferol may be responsible for these benefits (4). It doesn’t take much to reach one serving. It could be 1 cup of raw arugula or mesclun greens of ½ cup cooked of collards, kale, or spinach. Walnuts: Walnuts help reduce inflammation and oxidative stress. They do this by reducing free radical formation and boosting antioxidant defenses, minimizing lipid and protein damage in the brain (5). Extra Virgin Olive Oil: The Mediterranean Diet has long been praised for its health benefits especially when it comes to brain health. Extra Virgin Olive Oil is a main component of this eating plan to which many of its benefits come from its phenolic compounds. One of the primary phenolic compounds in EVOO has been shown to have a positive impact on delaying cognitive decline in older adults (6). It’s important when consuming olive oil to make sure you choose one that is minimally processed and less refined like Extra Virgin Olive Oil. This ensures it retains the highest level of phenols. Cocoa: Studies have shown that consumption of cocoa, especially cocoa flavanols, can help reduce insulin resistance, improve blood flow, cognition and reduce inflammation through its antioxidant and anti-inflammatory properties. Shortly after consumption, studies have shown cocoa can help increase cerebral blood flow and oxygenation. In young adults, continuous consumption has been shown to improve cognitive performance and increase levels of neurotrophins (7). Herbs and Spices: Herbs and spices have been used for centuries for their medicinal purposes. Since they are rich sources of polyphenols they are a great way to gain the most health benefits out of the foods you eat. There are numerous studies on the benefits of spices and brain health, but cinnamon in particular, which is a spice that is easy to incorporate into foods, has been shown to enhance memory and make poor learners into good learners (8). High levels of free radicals and oxidative stress play a critical role in cognitive performance and the onset of many neurological conditions. This is where the intake of anti-inflammatory foods rich in omega-3s and polyphenols plays an essential role in brain health. These foods help to scavenge and neutralize free radicals and restore balance to our cells. References: Spencer, S.J., Korosi, A., Layé, S. et al. Food for thought: how nutrition impacts cognition and emotion. npj Sci Food 1, 7 (2017). Sala-Vila A, Satizabal CL, Tintle N, Melo van Lent D, Vasan RS, Beiser AS, Seshadri S, Harris WS. Red Blood Cell DHA Is Inversely Associated with Risk of Incident Alzheimer’s Disease and All-Cause Dementia: Framingham Offspring Study. Nutrients. 2022; 14(12):2408. Subash S, Essa MM, Al-Adawi S, Memon MA, Manivasagam T, Akbar M. Neuroprotective effects of berry fruits on neurodegenerative diseases. Neural Regen Res. 2014 Aug 15;9(16):1557-66. Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018 Jan 16;90(3):e214-e222. Chauhan A, Chauhan V. Beneficial Effects of Walnuts on Cognition and Brain Health. Nutrients. 2020 Feb 20;12(2):550. Klimova B, Novotný M, Kuca K, Valis M. Effect Of An Extra-Virgin Olive Oil Intake On The Delay Of Cognitive Decline: Role Of Secoiridoid Oleuropein? Neuropsychiatr Dis Treat. 2019 Oct 29;15:3033-3040. Journal Martín MA, Goya L, de Pascual-Teresa S. Effect of Cocoa and Cocoa Products on Cognitive Performance in Young Adults. Nutrients. 2020;12(12):3691. Published 2020 Nov 30. doi:10.3390/nu12123691 Modi KK, Rangasamy SB, Dasarathi S, Roy A, Pahan K. Cinnamon Converts Poor Learning Mice to Good Learners: Implications for Memory Improvement. J Neuroimmune Pharmacol. 2016 Dec;11(4):693-707.
Scrumptious Asparagus
Asparagus is loaded with essential vitamins and minerals. Even more important in my opinion, it’s rich in fermentable fiber. Eating a variety of non-starchy vegetables and fruits, specifically those known to be high in fermentable fiber, adds to the diversity of bacteria in the gut which gives many health benefits. You can read more about this in “The Resolution Zone” by Dr. Barry Sears. What we know: Asparagus is actually the shoot of a perennial flowering plant. In years past it was typically harvested in the spring but it’s now available fresh all year round. I was surprised to learn recently that one asparagus plant can produce shoots for approximately 20 years. I’ve included some tips here and a couple of easy delicious ways to enjoy asparagus. Both of these dishes can be put together in 10 minutes or less. Think of them as starting points rather than recipes. The asparagus is the star of the show here. Feel free to make these dishes your own by changing up the flavors and spices you add. There’s no right or wrong way. Have fun with it! Tips for fresh asparagus Store as you would cut flowers by trimming off the end and standing it up in a glass or jar containing about an inch of water. Cover the top with plastic and it will keep in the refrigerator for up to four days. Wash with a quick rinse under cold running water and pat dry with a towel. Before using remove the tougher woody part at the lower end of the stalk. Scrumptious Raw Asparagus Salad This one’s got a lot of crunch, a little heat, and a fresh bright flavor. I make it all on a large cutting board for easy cleanup. To turn it into a meal, add some lean protein on the side and a bowl of strawberries for dessert. Method: Bunch the raw asparagus shoots together on a large cutting board and chop on a slant. I prefer thin shoots cut into small bite-sized pieces. Sprinkle desired amounts of freshly ground black pepper, sea salt, red pepper flakes, and finely grated Parmesan onto the asparagus. Add some roughly chopped walnuts, toasted if you like. Zest some lemon with a Microplane (yellow skin only, not white) and add it on top. Squeeze fresh lemon juice on top of it all and drizzle with olive oil. Give it a quick toss lightly on the board with one hand. Using a spatula transfer it to a serving plate. Balsamic Asparagus, Feta, and Cherry Tomatoes with Zone Orzo This dish came together several years ago from what happened to be in my fridge at the time, and it’s a keeper. Have cooked Zone PastaRx Orzo on hand in the fridge for a quick meal anytime. Method: Place raw asparagus shoots on a cookie sheet covered with foil. Foil makes clean-up easy. Season with S&P and drizzle with olive oil. Place it under the broiler and watch closely. Remove when it begins to brown (about 4-5 minutes for narrow shoots). Flip the shoots over and put them back under the broiler for another minute or two taking care not to burn them. While the asparagus is under the broiler, heat some cooked Zone PastaRx Orzo on a dinner plate in the microwave. Place the asparagus, some halved cherry tomatoes, and some crumbled fat-free feta on top of the orzo. Drizzle with balsamic vinegar and olive oil. Serve immediately. Enjoy!
Meal Planning Benefits
There are two types of people, those who know what they’re eating for their next meal and those who figure it out the hour before. Where do you fall? If you tend to wing your weeknight meals, the thought of meal planning can seem daunting. Finding time to sit down and write out your menu for the week, making a list, shopping for ingredients, and then the actual meal prep can seem like a lot. The reality is that all this upfront planning actually saves you time and money, helps with weight control, and is good for your health. Here’s why. The Benefits of Meal Planning 1) Saves You Time and Money: When you go to the store without a plan you spend more money. The reason is you are more likely to overbuy which leads to food waste. How many times have you done the refrigerator cleanout before trash night and the wilted produce, the questionable meat, and the leftovers all end up in the trash? Did you know that the average household wastes almost 32% of its food each year? 1 That is a substantial amount of your income! Meal planning can also save you time and money by helping you avoid takeout when you're time-crunched or those trips to the store for missing ingredients where you end up spending more on things you don’t need. 2) Helps with Weight Control: It is well established that making your own meals helps with weight control. A recent study showed participants in a 40-week Weight Loss Program who frequently planned their meals lost more weight than those who did not2. Another study showed women who meal plan are less likely to be overweight and men and women who plan are less likely to be obese3. Meal planning gives you greater control over the ingredients you use and their healthfulness. Unlike eating out, when you eat at home you have a better sense of your portions and how much you consume. Where eating out often comes with extra sugar, sodium, and fat, when you cook at home there are no hidden ingredients. 3) Makes You More Successful with Your Health Goals: With any goal having a plan makes you more likely to stick with it and succeed. Meal planning goes beyond weeknight meals to include being prepared for those times you might get tripped up. If a meeting goes late, sports go into the evening, or you get stuck on a call, having healthy foods prepped in the fridge, in your purse, or at your desk ensures you have what you need to succeed. Meal planning is associated with a healthier and more varied diet3. 4) Reduces Stress: Meal time can feel stressful and not knowing what you have on hand, especially if you have people in your household that rely on you for meals, can put the pressure on. Planning ahead reduces stress and then when the questions start to roll in about what’s for dinner, you can say what you are having with confidence and start delegating on how everyone can help. Want to start meal planning but not sure where to begin? Download our free 7 Day Zone Meal Planner and get started today. References The Shocking Amount Of Food U.S. Households Waste Every Year. Available at : https://www.forbes.com/sites/lanabandoim/2020/01/26/the-shocking-amount-of-food-us-households-waste-every-year/?sh=6e5c70dc7dc8. Accessed: June 1, 2021. Hayes JF, et al. Greater Average Meal Planning Frequency Predicts Greater Weight Loss Outcomes in a Worksite-Based Behavioral Weight Loss Program. Ann Behav Med. 2021. PMID: 32301494 Ducrot P, Méjean C, Aroumougame V, Ibanez G, Allès B, Kesse-Guyot E, Hercberg S, Péneau S. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act. 2017 Feb 2;14(1):12. doi: 10.1186/s12966-017-04617.
Zone Diet: Everything You Need to Know
Starting a new eating plan or trying to reign in poor eating habits can feel daunting. The beauty of the Zone Diet is whether you are starting, need a diet refresh, or want more convenience, we have you covered. Get a sense of what the diet is all about with our macro guide. This will tell you the types of proteins, carbohydrates and fats that are ideal in the Zone. Want to know exactly what you can have and how much? Try the food block method or counting macros. Both approaches give you the tools to know how to eat in the Zone while teaching you how to incorporate all your favorite foods too. If fast and convenient is your speed, Zone Foods take the thinking out and make meal prep easy. See what method works for you. Pick What Works For You No matter which approach you choose to get you to the Zone you'll always end up in the same place. It really comes down to how much time you want to spend and how precise you want to be. A perfectly balanced Zone meal should control hunger and fatigue for 4-5 hours. The Macro Guide Committing to an eating plan can be overwhelming at first. Why not see if you like the foods and how you can adapt it to what you are already eating. Our macro guide gives you a brief tutorial on the Zone Diet along with a list of the protein, carbohydrate and fat choices that are most ideal in the Zone. Hand-Eye Method The hand-eye method becomes very helpful when you're at a buffet, eating in restaurants, having a catered work lunch, or going to a get-together with friends. All you do is simply divide your plate into three equal sections. On one-third of the plate, you put low-fat protein about the size and thickness of the palm of your hand. The other two-thirds should be filled with colorful carbohydrates, primarily non-starchy vegetables with limited fruits. Finally add a drizzle/dash of monounsaturated fat (olive oil, nuts, avocado) to complete the meal. Counting Macronutrients Using an app to log your foods already? No problem! Fitness apps like myfitnesspal or Lose-It allow you to plug in your macros for a meal or the whole day. This is a great option if you don't want to spend too much time calculating. It allows you to use food labels or tally the totals from each meal to gauge whether you’re in the Zone. If you are calculating total calories as a percent, aim for about 40% of calories from carbohydrates (non-starchy is most ideal), 30% from lean protein, and 30% from heart-healthy monounsaturated fat. Each meal is about 350-400 calories, at least 25 grams of lean protein, less than 12 grams of heart-healthy fat, and about 35 grams of net carbs (total carbohydrate minus fiber). The carbohydrates you choose should come primarily from low-glycemic choices like those in non-starchy vegetables. Zone Food Blocks If you are someone who likes to be as precise as possible, an athlete, or have a defined health goal, counting your macros (protein, carbs and fat) with Zone Food Blocks is the most precise way to get to the Zone. This even gives you an idea of how to fit the occasional indulgence in so you can still stay on plan and not overdo it. If you haven’t already done so, enter your measurements into our Body Fat Calculator. Your results from the Body Fat Calculator will include how many Zone Blocks you should consume. Our Food Block Guide will help you assemble meals and snacks that fit your lifestyle. Zone Foods Zone Foods were designed for those looking for easy ways to get to the Zone with minimal effort. Each Zone food has the balance you’ve come to expect from Zone plus they’re convenient, nutritious, easy to prepare, and taste great Other Helpful Tools: 7 Day Zone Diet Meal Plan How do you Zone? Let us know in the comments below!
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