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!
Simple Homemade Zone Meals
Even people who swear by Dr. Sears' new pasta meals should create one homemade Zone meal just about every day. Cooking in the Zone isn't hard to do, especially if Zoners keep packages of frozen chopped onion and chopped peppers in their freezers. If a cup of chopped onion is needed, it's ready to go. Also keep sacks of frozen vegetables, including broccoli florets, handy. Here are some meals, shown for both women and men, that are a snap to make for people on the go. Ginger Chicken Ingredients: Dinner for women 1 teaspoon olive oil 3 ounces boneless, skinless chicken breast 2 cups broccoli florets 1 ½ cups snow peas ¾ cup yellow onion, peeled and chopped 1 teaspoon fresh ginger, grated ¼ cup water ½ cup seedless grapes Dinner for men 1 1/3 teaspoons olive oil 4 ounces boneless, skinless chicken breast 2 cups broccoli florets 1 ½ cups snow peas ¾ cup yellow onion, peeled and chopped 1 teaspoon fresh ginger, grated ¼ cup water 1 cup seedless grapes Directions: In a wok or large nonstick pan, heat oil over medium-high heat. Add chicken and saute, turning frequently, until lightly browned, about five minutes. Add broccoli, snow peas, onion, ginger and water. Continue cooking, stirring often, until chicken is done, water is reduced to a glaze and vegetables are tender, about 20 minutes. If the pan dries out during cooking, add water in tablespoon increments to keep moist. Serve grapes for dessert or garnish dish with grapes. Salmon Patties Ingredients: Dinner for women 3 ounces canned pink salmon 2 egg whites 1/3 cup slow-cooking oatmeal, cooked Quarter of an onion, diced 1 teaspoon dill Garlic salt and pepper 1 teaspoon refined olive oil ½ apple Dinner for men 4 1/2 ounces canned pink salmon 2 egg whites 1/3 cup slow-cooking oatmeal, cooked Quarter of an onion, diced 1 teaspoon dill Garlic salt and pepper 1 1/3 teaspoons refined olive oil 1 apple Directions: Flake salmon in a medium bowl. Combine all ingredients except olive oil and mix well with hands. Heat olive oil in pan at medium heat. Shape mixture into a patty and cook for about three to five minutes on each side (or until golden brown). Serve immediately. Have apple for dessert. Tuna and Three Bean Salad Ingredients: Dinner for women 3 ounces canned tuna ¼ cup kidney beans, canned, drained and rinsed ¼ cup garbanzo beans, canned, drained and rinsed ¼ cup black beans, canned, drained and rinsed 1 teaspoon olive oil Rice vinegar to taste 1 teaspoon onion powder or to taste ¼ teaspoon garlic powder or to taste Bed of lettuce Dinner for Men 4 ounces canned tuna ¼ cup kidney beans, canned, drained and rinsed ¼ cup garbanzo beans, canned, drained and rinsed ¼ cup black beans, canned, drained and rinsed 1 1/3 teaspoons olive oil Rice vinegar to taste 1 teaspoon onion powder or to taste ¼ teaspoon garlic powder or to taste Bed of lettuce ½ apple Directions: Mix together tuna and beans. Whisk together olive oil, rice vinegar, onion powder and garlic powder. Pour over tuna mixture and toss. Serve over a bed of lettuce. Have fruit for dessert. Chicken and Green Beans Italian Style Ingredients: Dinner for Women 1 teaspoon olive oil 3/4 cup onions, chopped 1 14.5-oz can diced tomatoes 1 teaspoon bay leaf (1 small) Italian seasoning to taste Salt and pepper to taste 3/4 cup green beans cut into 1-inch pieces 3 ounces precooked chicken Dinner for Men 1 1/3 teaspoons olive oil 1 1/2 cups onions, chopped 1 14.5-oz can diced tomatoes 1 teaspoon bay leaf (1 small) Italian seasoning to taste Salt and pepper to taste 1 1/2 cups green beans cut into 1-inch pieces 4 ounces precooked chicken Directions: Cook the green beans to your liking - boil or steam. Heat the olive oil in a medium-size saucepan. Add onion and saute until tender. Add tomatoes, bay leaf, Italian seasoning, salt, pepper and chicken. Cover and simmer for 10 minutes. Drain excess liquid from beans, add to the tomatoes and onion mixture and cook for an additional 5 minutes. Remove bay leaf before serving.
Maqui Fields Forever
Dr. Sears was doing his best Indiana Jones imitation when he recently went to the Patagonia region of Chile to inspect progress in domesticating the wild maqui berry. The Chilean government and other private Chilean partners have spent millions of dollars over the past five years to study the genetics of the maqui berry that grows wild in this area of Chile. Starting with more than 1,500 different clones of the wild maqui berry, they chose the “best of the best” for domestication. Now for the first time their research results are beginning to bear fruit (pardon the pun). Here you can see our intrepid Indiana Jones (without his bullwhip) standing next to a two-year old domesticated maqui berry bush that has been bred for the right height for harvesting. The difficulty of this project was even greater since the maqui berry bush changes sex every two years. That’s why it takes five years for a bush to reach full maturity. In addition, the test field was chosen to induce the maximum stress to the plant (high winds, decreased ozone layer, cold temperatures at night) to maximize the polyphenol content of the maqui berry. It is this commitment to domesticating the wild maqui berry that confirms Dr. Sears’ contention that the isolated polyphenols as found in MaquiRx™ will be the “best of the best” when it comes to polyphenol extracts. The ongoing clinical research confirms that conviction, especially with new studies demonstrating the superiority of the purified maqui berry polyphenol extract in slowing down the aging process by activation of the SIRT-1 gene. Learn more or purchase MaquiRx.
Easy Hearty And Healthy Chili Recipe
Fall is here, and with it the familiar chill in the air signaling winter can't be far behind. This satisfying chili is one of my favorite ways to warm up from an afternoon outdoors. It's great for tailgating too. There are a few tips to make the most of this recipe. For a quicker prep time replace the chopped peppers with one package of frozen stoplight peppers (red, yellow and green). You can use ground ostrich or ground emu in place of the turkey. Both have the flavor of beef but are much more Zone friendly. For a thinner chili use the larger can of tomatoes. If you like things on the mild side, reduce the amount of chili powder. I use a low-sodium unfermented type of soy sauce (Bragg's Liquid Aminos) in place of salt. It adds a little salt plus some additional flavor. To double or triple the recipe for a crowd, make it in a stockpot or Dutch oven with a heavy bottom suitable for sautéing the meat and vegetables. Place the optional toppings in cereal-sized bowls so that your family or guests can choose their own. Sue's Turkey Chili (Makes four 3-block servings) Ingredients: 1 large onion, chopped 2-3 cloves garlic, minced 4 teaspoons olive oil 1 1/2-2 tablespoons chili powder 1/2 teaspoon cocoa powder, adjust to your taste 1 1/2 - 2 teaspoons cumin 1 teaspoon onion powder 1 lb. ground turkey 1 large red bell pepper, chopped 1 large yellow bell pepper, chopped 1 large green bell pepper, chopped 1 can diced tomatoes in juice, either 14.5 oz., or 28 oz., do not drain the juice 1/2 can (about 3/4 cup) black beans, drained and rinsed 1/2 can (about 3/4 cup) kidney beans, drained and rinsed 1 teaspoon low-sodium soy sauce Garnish 4 rounded tablespoons shredded low-fat cheese 4 tablespoons plain yogurt Optional Additional Toppings: Diced fresh tomato, diced avocado, sliced jalapeno's, guacamole, cilantro, a few crumbled baked corn chips, chopped scallions, salsa, pico de gallo (a mixture of diced tomatoes, onions, garlic, cilantro, lime juice, salt and pepper), hot sauce Directions: In a large skillet over medium heat sauté the onion and garlic in olive oil until transparent. Stir in the chili powder, cocoa powder, cumin and onion powder, mixing well to thoroughly coat the onions. Add the turkey, stirring constantly until cooked through with no pink remaining. Add the peppers and cook 2 to 3 minutes longer, just until slightly softened. Stir in the diced tomatoes with juice, black beans, kidney beans and soy sauce. Bring to a boil; then reduce heat and simmer, covered, for 20 to 30 minutes. Ladle into bowls to serve. Top each bowl with 1 tablespoon of shredded cheese, 1 tablespoon of yogurt, and the desired optional toppings. Enjoy!
6 Steps to Get You in the Zone in 24-Hours
Getting into the Zone doesn't have to be difficult. In fact, here are six tips you can incorporate into your routine as soon as you're done reading this article that will get you on your way toward improved health and wellness. 1. Always eat a Zone meal or snack within one hour after waking. A Zone meal should control hunger for about 4-6 hours, and a Zone snack about 2-2.5 hours. 2. Start every meal and snack with low-fat protein. Simply divide your plate in three equal sections. Add the protein portion and fill the remaining two-thirds of the plate with low-glycemic-load fruits and vegetables and a dash of heart-healthy fat (e.g. olive oil). 3. Eat small, frequent meals throughout the day. Eat every 4-6 hours after a meal or 2-2.5 hours after a snack, whether you are hungry or not, to stay in the Zone. The best time to eat is when you aren’t hungry. Look for lack of hunger and clear mental focus as signs that you are in the Zone. 4. Don’t forget your omegas and polyphenols. These are the two most powerful ways to enhance the anti-inflammatory benefits of the Zone Diet. 7. Drink water. Aim for at least eight 8-ounce glasses of water a day. 8. Keep it Up. If you can keep this up, you can expect to improve your overall wellness, lose excess body fat and slow down the aging process. {{cta('daffa570-1055-4766-af51-e09d66a17e47')}}
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.
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!
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!
Milk and Dairy: Good or Bad For Health?
Since February was heart month, I thought it worthwhile to discuss the relationship between milk and heart health. Dairy milk consumption in the US has decreased by 40% since 1975, but total dairy consumption (milk, cheese, yogurt, and butter) has never been higher. As an example, cheese consumption is up by about 160% since 1975. Furthermore, while dairy milk consumption is decreasing, plant-based “milk” consumption is increasing. It started with soy milk (too beany), then coconut and almond milk (deficient in protein), followed by rice, oat, hemp, and more increasingly exotic plant-based “milk” products. Why? It beats me. Dairy milk is probably the most inexpensive, high-quality protein source (only egg whites have a higher protein quality). Milk also contains calcium, magnesium and potassium, and Vitamin D. So, what’s the problem? A recent study in the British Journal of Nutrition may help explain the controversy (1). The largest consumers of dairy products in the world are the Finnish. When they analyzed collected data over a nearly 30 year period and then made all the appropriate adjustments to the raw data, they found that fermented and non-fermented dairy products had opposite associations with the risk of developing heart disease. Those consuming fermented dairy products had a 26 percent lower risk of Coronary Heart Disease (CHD), and those consuming non-fermented dairy products had a 43 percent greater risk of CHD. Furthermore, in the fermented dairy group, the lower the fat content (less than 3.5 percent fat), the less CHD they developed. When you ferment dairy products, you are removing lactose. Dairy milk is about 5 percent lactose. To make yogurt, you add bacterial cultures that break some of the lactose into glucose and galactose. The amount of lactose in yogurt is about 4 percent. When you make cheese, the process is more complicated. First, you start by adding a bacterial culture to pasteurized milk to reduce the initial lactose levels. Then you add rennet, a combination of proteases and lipases. Rennet is the dried inner lining of the fourth stomach chamber of young calves (a byproduct of veal production) to curdle the milk's casein protein. This natural form of rennet is the preferred choice for high-quality cheeses. For more mass-produced cheeses, they use enzymes derived from molds. Whatever the source of rennet, the addition of rennet makes curds leaving much of the lactose and whey protein in the solution. The milk curds are collected and then aged to either make soft cheeses (about 2% lactose) or hard cheeses (about 1% lactose). Okay, but what about the reports of associations of dairy milk consumption and increased IGF-1 levels? IGF-1 is a growth factor that might be associated with breast cancer (2). A recent observational study suggested a potential linkage between IGF-1 and breast cancer (3). However, an earlier study suggested the opposite conclusions (4). The controversy may be related to the fact that non-fermented dairy products increase IGF-1, whereas fermented dairy products don’t increase IGF-1 levels (5). Reducing cancer risk using fermented dairy products is also suggested by a recent meta-analysis (6). In this era of conflicting claims of dairy products and chronic disease, it seems your best bet is to remove as much of the lactose from dairy products that you possibly can and still retain all of the nutritional benefits found in dairy products. The best high-tech way is to make completely lactose-free milk by treating the dairy milk with the enzyme that breakdowns down the lactose into glucose and galactose. Now you have entirely lactose-free dairy milk with all the benefits of inexpensive, high-quality proteins and associated vitamins and minerals. This elimination of lactose is why all of our products either use lactose-free dairy protein or recommend using lactose-free milk in our ZoneRx shakes. To paraphrase Neville Chamberlain, it brings dietary “peace in our time” as well as better health. Let us know your stance on dairy in the comments below. References 1. Koskinen TT et al. Intake of fermented and non-fermented dairy products and the risk of incident CHD. Brit J Nutr 120:1288-1297 (2018) 2. Monson KR et al. Circulating growth factor concentrations and breast cancer risk: a nested case-control study of IGF-1, IGFBP-3, and breast cancer in a family-based cohort. Breast Cancer Res 22:109 (2020). 3. Fraser GE et al. Dairy, soy, and risk of breast cancer. Int J Epidemiology 49: 1526–1537 (2020) 4. Hjartaker A et al. Childhood and adult milk consumption and risk of premenopausal breast cancer in a cohort of 48,844 women - the Norwegian women and cancer study. Int J Cancer 93: 888–893 (2001) 5. Ventura ER et al. Association of dietary intake of milk and dairy products with blood concentrations of insulin-like growth factor 1 (IGF-1) in Bavarian adults. Eur J Nutr 59:1413-1420 (2020) 6. Zhang K et al. Fermented dairy foods intake and risk of cancer. Int J Cancer 144:2099-2108 (2019)
Mexican Food Survival Guide
Nachos, Margaritas, and Chips Oh My! Going out for Mexican food doesn't have to be a dieting nightmare. In fact, authentic Mexican cuisine is very in line with the Zone guidelines; lean protein, lots of vegetables, salsas and sauces. Here we'll give you some tips for dining out so you can feel like you've indulged without the guilt. Starters and Sides Chips are often flowing and frequently refilled in many establishments. One serving can add up to about 450 calories and that doesn't include the guacamole for dipping. Instead of blowing your entire days calories at the start, here's our guide to which starters and sides to choose and which ones to skip. Soups and Salad Mexican soups and stews pack a ton of flavor with the combination of spices and slow cooked meats. Look for soups that use tomato, bean or even use guacamole as a base and avoid the ones where cream or cheese are the primary ingredient. Salads are great as either an appetizer or main entrée. When using as an entrée ask for protein to be served on top such as chicken or fish and skip the taco shell if your salad comes served in one. Soups Asado de Bodas- A traditional Mexican soup with pork and chiles Black Bean Soup Lime Soup Chilled Avocado Soup Salads Fajita Salad with Chicken/Fish Taco salad with Chicken/Fish- no shell Entrees Mexican dishes go beyond burritos, quesadillas, and fajitas to include stewed meats and fish served over a bed of vegetables with various sauces. When ordering entrees aim for ones with lean meats and veggies, avoid the rice and ask for beans instead. Fajitas: You can still enjoy fajitas, just eat the filling and ask for beans as a side Seafood: Aim for grilled seafood served with light sauces or salsas on top. Grilled Meats: Aim for chicken or leaner cuts of meat served with grilled veggies and salsas. Tacos: Ask your server if you can replace your corn tortillas with lettuce instead. While it may not be offered everywhere, this is one way to enjoy all the flavors of fish or chicken tacos without the extra carbs from the tortillas. Sauces Mexican Sauces pack a ton of flavor. Entrees using the following sauces tend to be Zone favorable but always read the ingredients or ask your server just to be sure. Mole: Mole encompasses a variety of different sauces used in Mexican dishes many of which have numerous ingredients and cover a spectrum of flavors. Most mole sauces are brown and include a blend of various spices often accompanied by chocolate. Chimichurri: A traditional chimichurri includes parsley, vinegar, garlic, oregano, crushed red pepper and olive oil. It makes for a great addition on top of meat. Red/Green Chile Enchilada sauce: A sauce that uses tomatoes or tomatillos as base and a blend of various spices. Alcohol Alcohol is treated like a carbohydrate in the Zone and the more alcohol you drink the more restrictive you need to be with your other carbohydrate choices. This is why we recommend avoiding it all together. Where with traditional carbohydrates (fruits, veggies, legumes, starches) for every one gram you consume, it supplies 4 calories, with alcohol for every 1 gram you consume it supplies 7 calories. Ideally it’s best to avoid alcohol, but should you want to indulge have it in place of dessert, try and keep it to simple drinks like wine or beer and couple it with protein. Margaritas are popular drinks at many Mexican restaurants, but the issue is they are packed with sugar. Frozen margaritas can range anywhere from 350-450 calories. You might be able to find drinks that use agave syrup, stevia, or other sugar free alternatives but that shouldn’t be an excuse to consume more. Your best bet if you want one is to lighten them up like the recipe below and aim for a classic margarita with just tequila, triple sec or Cointreau and lime juice. This would give you about 185 calories in 4 ounces. Instructions:1. Fill a glass with ice. Add the liquids, a dash of stevia and salt.2. Shake, shake and shake. Nutritional facts per serving (daily value): Calories 187; Carbs 7 Recipes Want to bring the spice of Mexican cuisine home, try out these Zone recipes. Instructions: Heat the olive oil in a large pot over medium heat, stir in the onion and garlic. Cook until the onion is soft and turned translucent, about 5 minutes. Stir in the chicken broth, green chiles, diced tomatoes and tomatillo salsa. Season with oregano and clove. Bring to a boil over high heat add Zone PastaRx Orzo, reduce heat to medium-low, cover, and simmer 16-20 minutes. Stir in the Perdue Short Cuts to warm up 2-3 minutes. Nutritional facts per serving (daily value): Calories 371; Protein 25g ; Total Fat 12g; Total Carb 40g; Fiber 7g Instructions: Heat the beans on medium heat, with coconut oil and lime juice and season with salt and pepper. Garnish with the scallions. Nutritional facts per serving (daily value): Calories 136; Protein 7g; Total Fat 3g; Total Carb 21g; Fiber 7.5g Instructions: Prepare Zone PastaRx Orzo according to package directions. Drain and rinse in cold water to stop cooking set aside. Using an imersion blender mix half the avocado, garlic, lime juice, water, salt and chili powder to make a dressing, set aside. In a medium sized bowl mix the beans, peppers, and onions. Add the dressing and toss to coat evenly. Gently fold in the tomatoes, remaining 1/2 diced avocado, cilantro and serve over Zone PastaRx Orzo. Nutritional facts per serving (daily value): Calories 360; Protein 21g; Total Fat 11g ; Total Carb: 46g; Fiber 10g As always, we want to help you stay in the Zone everyday and through all challenging special occasions and holidays. Please contact our customer service department at 800-404-8171 or customersupport@zoneliving.com to answer any additional questions you may have. Zone Foods make it easy to stay in the Zone! {{cta('3b25a14c-3033-40fc-8a7d-7ffb01474490')}}
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