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)
Maqui: Learn Why This Berry Is The Best Of The Best
The real secret of nutrition is understanding how the food we eat is transformed into complex signaling molecules that keep us alive. Dietary amino acids and fatty acids can be converted into hormones (such as insulin and resolvins) that control our bodies with precision. Likewise, polyphenols are also part of such signaling systems. In particular, they activate the genetic master switch of metabolism known as AMPK that controls how we generate energy and regulate our metabolism by turning it on and off at the cellular level. If you want to maintain wellness, you have to optimize your Resolution Response, as I describe in my newest book, The Resolution Zone. A critical step in that optimization is the activation AMPK, the genetic master switch for your metabolism. Polyphenols give you the dietary tools to do this—the reason why is shown in the following figure. There are more than 8,000 known polyphenols, but not all have the same ability to activate AMPK. The reason is that it depends on several factors, including concentration, structure, water-solubility, and degree of polymerization. Concentration Polyphenols are found in exceptionally low concentrations in fruits and vegetables; perhaps 0.2 percent by weight in fruits and about 0.1 percent by weight in vegetables. Since you need at least about 1,000 mg of polyphenols per day, it means you have to consume a lot of fruits and vegetables. How much is a lot? About ten servings per day. Not surprisingly, those individuals who consume this level of fruits and vegetables live longer. How much longer? Those that consume ten servings per day live about 30 percent longer with significantly less heart disease and cancer (1). Unfortunately, for most Americans, eating this amount of fruits and vegetables seems like Mission Impossible. Structure There are two broad classes of polyphenols—those that have a fused ring structure and those that don’t. The differences are shown below between the two general categories of polyphenols. It is only the polyphenol class known as flavonoids that have a fused ring structure that provides the appropriate three-dimensional properties to activate AMPK maximally. The other polyphenol structures are simply too floppy in three-dimensional space to do an excellent job of activating AMPK. This structure deficiency is especially true of resveratrol, which is part of the stilbene family of polyphenols. Even within the class of the fused-ring polyphenols (i.e., flavonoids), there are a lot of variations, as shown below. If you look closely at this figure, you will see that flavanols look somewhat similar to anthocyanins. Chocolate is rich in flavanols, whereas berries are rich in anthocyanins. But there is a big difference in their water solubility between these two groups of polyphenols. Water-solubility Although flavanols and anthocyanins are somewhat similar in structure, there are significant differences in their water-solubility. This difference is because the anthocyanins have a positive charge to make them much more water-soluble. This water-solubility is critical since it has been shown that it is the increased consumption of anthocyanins that are most associated with the reduction of heart disease (2,3). The water solubility of polyphenols is critical because if they don’t get in your body, they can’t activate AMPK. And if you don’t activate AMPK, you can’t have an optimal Resolution Response. Not surprisingly, there are a lot of different structures, even within anthocyanins, as shown below: In addition to having a positive charge, the more hydroxyl groups (-OH) on an anthocyanin molecule only further increases its water-solubility. This unique structure is why the subclass of anthocyanins, known as delphinidins, has the highest water-solubility of all anthocyanins. Although colorful berries are the richest source of anthocyanins, not all berries are good sources of delphinidins. As an example, strawberries are rich in anthocyanins, but they contain no delphinidins. Raspberries have a minimal amount of delphinidins, but not nearly as much as blueberries. However, even within the blueberry family there are significant variations. Bilberries (grown in northern Europe) have six times more delphinidins than blueberries (grown in North America). However, the maqui berry (grown in southern Chile) has 14 times the concentration of delphinidins compared to blueberries. However, there is another problem to overcome; the degree of polymerization of the delphinidins within these natural sources. Polymerization Most natural sources that contain delphinidins are composed of polymers. Polymers can’t be directly absorbed into the bloodstream. As a result, they continue to the colon where the gut bacteria metabolize them to shorter fragments that no longer contain the critical fused-ring structure. To get a maximum benefit for activating AMPK, you need the fused ring structure to provide the proper three-dimensional structure. Extracts Even for the maqui berry, the absolute levels of delphinidins as monomers in the fruit are still relatively low. This concentration problem can be circumvented by making extracts of the maqui berry using extensive purification, including column chromatography, to get a highly concentrated extract of delphinidin monomers. This purified maqui berry extract is what we use to make MaquiRx. For comparison, you would need to consume 4.5 kg of raspberries to get the same absolute levels of delphinidins as one capsule of MaquiRx. Alternatively, you could drink 50 glasses of red wine. Even though 200 grams of blueberries may have the same absolute levels of delphinidins as one capsule of MaquiRx, most of those delphinidins in blueberries are polymers that will not be directly absorbed into the body. On the other hand, the purified delphinidin monomers found in MaquiRx are directly absorbed into the blood (4). Summary It is easy to be confused about which 8,000 polyphenols will help you live longer. If you are looking for the best of the best of those 8,000 polyphenols, then your choice becomes much less complicated using MaquiRx as your primary polyphenol supplement. MaquiRx is the only polyphenol supplement that meets the criteria of concentration, structure, water-solubility, and degree of polymerization that you need to activate AMPK. Supplementing your diet with MaquiRx doesn’t mean you ignore the continuing need to consume up to 10 servings of fruits and vegetables per day, as suggested by following the Zone Diet because they are crucial for gut health as well as blood sugar and appetite control. The combination of these two dietary strategies (following the Zone Diet supplemented with MaquiRx) provides a pretty good pathway for a longer and better life. References Aune D et al. “Fruit and vegetable intake and the risk of cardiovascular disease, total cancer, and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies.” Int J Epidemiol 46:1 029-1056 (2017) Kimble R et al. “Dietary intake of anthocyanins and risk of cardiovascular disease: A systematic review and meta-analysis of prospective cohort studies.” Crit Rev Food Sci Nutr 59: 3032-3043 (2019) Cassidy A et al. “High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women.” Circulation 127:1 88-196 (2013) Schon C et al. “Bioavailability study of maqui berry extract in healthy subjects.” Nutrients 10(11):1720 (2018)
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')}}
Intermittent Fasting vs The Zone Diet
Abstaining from food and beverage, other than water, for a period of time (a.k.a fasting) has been used since the beginning of time out of necessity for survival, spiritual reasons, and health promotion. Intermittent Fasting (IF) is an eating pattern that goes between days of fasting or partial fasting and eating. IF has become increasing popular in the health and fitness arena for its perceived role in weight loss and improved health. Here we’ll tell you more about it and give you Dr. Sears’ take on this old concept but new trend. What is Intermittent Fasting? Calorie restriction is the reduction of calorie intake without compromising nutrition. Calorie restriction has been shown to be the most effective way to help slow down the aging process. A recent study showed that restricting calories over a two year period of time slowed metabolism and reduced oxidative stress, two key pieces for reducing the rate of aging and protecting against age-related disease (1). Intermittent fasting (IF) tries to replicate the benefits of calorie restriction, without having to continuously restrict calories. The idea being that not restricting calories daily makes compliance easier to follow. IF involves restricting calories 1-3 days per week and then eating as you normally would on your non-restricted days. There are several approaches to Intermittent Fasting but the premise is you eat normally a few days a week and drastically cut back on calories the other days. This form involves a day in which food and beverages (other than water) are completely restricted followed by a day where foods and beverages can be consumed normally. There are variations within alternate day fasting as well. A more scientifically investigated form involves eating 25 percent of your needed calories on one day and then 125 percent of your needed calories on the next day. The total calorie intake would be 75 percent of needed calories (2). Some calories can be consumed on fast days but it’s severely restricted to 20-25% of your energy needs (approximately 500-600 calories). This is the basis for the 5:2 diet where you restrict energy two non-consecutive days and then eat normally the other 5 days. This involves daily fasting intervals ranging from 12-20 hours. Religious fasts often use time-restricted feeding (i.e. Ramadan). The Science The science on calorie restriction (CR) itself is strong, but what about using the IF approach to calorie restriction? Many of the benefits of intermittent fasting such as improved metabolic profiles, decreased weight and reduced risk for chronic disease have been widely studied in animals. Despite the success of those studies, the same benefits are mixed when it comes to human trials (3), which may be related to compliance. In studies comparing similar caloric intake using both IF and CR there are no differences between the two groups in either weight loss, improvements in blood markers (glucose, insulin, lipids, inflammation) and chronic disease risk (4). Both may be equally effective for weight loss and cardio-protection. In one series of carefully controlled long-term trials (the CALERIE studies), the goal was to have individuals reduce calorie intake by 25 percent on a continuous basis. Even though individuals could only reduce their intake by 15% these calorie restricted (CR) experiments demonstrated significant clinical benefits (1). The data is clear that if you can restrict calories there are benefits to be gained. Intermittent Fasting vs. The Zone Diet Intermittent fasting is based on the idea that continuous calorie restriction is too hard to follow for the lifetime. So maybe you can do it for a couple of days with fasting or mini-fasts, knowing you can eat normally or overeat the next day or every other day. Regardless of the approach used, the answer appears to be that there is no benefit of intermittent fasting compared to consuming the same number of restricted calories day in and day out according to recent studies. Furthermore, there is no difference in weight loss between a continuous calorie–restricted diet and an intermittent fasting diet because the weekly intake of calories consumed is about the same. However, subjects in these studies using intermittent fasting tend to be less compliant as they are hungrier on their fasting days. The key to the Zone Diet is not simply the restriction of calories, but the constant maintenance of hormonal balance that results in stable blood glucose levels so that you are not hungry between meals. After all, who wants to be hungry no matter what the potential health benefits may be. In addition, if you use Ramadan as an example in which observant Muslims who fast all day and then only eat after the sun goes down, you see that they do lose weight, but the lost weight is all regained shortly after the fasting period is over. This isn’t ideal for long-term health benefits. In addition 16 hour fasts may place stress on your bodies hormonal systems as one may run the risk of upsetting the hormonal levels like insulin, glucagon, and cortisol. The Zone Diet is built upon the concept of calorie restriction coupled with hormonal balance, so that you are never hungry or fatigued and can easily follow it for a lifetime. Following a calorie restricted Zone Diet will yield many of the clinical positive benefits often attributed to various forms of fasting but with greater long-term compliance.{{cta('a8225404-c675-40b7-8eaa-4836beb805da')}} References: 1. Leanne M. Redman, Steven R. Smith, Jeffrey H. Burton, Corby K. Martin, Dora Il'yasova, Eric Ravussin. Metabolic Slowing and Reduced Oxidative Damage with Sustained Caloric Restriction Support the Rate of Living and Oxidative Damage Theories of Aging. Cell Metabolism, 2018.2. Trepanowski JF, Kroeger CM, Barnosky A, Klempel MC, Bhutani S, Hoddy KK, Gabel K, Freels S, Rigdon J, Rood J, Ravussin E, Varady KA. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Intern Med. 2017 Jul 1;177(7):930-938. 3. Horne BD, Muhlestein JB, Anderson JL. Health effects of intermittent fasting: hormesis or harm? A systematic review.Am J Clin Nutr. 2015 Aug;102(2):464-70. 4. Patterson RE, Laughlin GA, LaCroix AZ, Hartman SJ, Natarajan L, Senger CM, Martínez ME, Villaseñor A, Sears DD, Marinac CR, Gallo LC.Intermittent Fasting and Human Metabolic Health. J Acad Nutr Diet. 2015 Aug;115(8):1203-12
What Are Polyphenols and How Much You Need
Polyphenols are produced by plants to offer them protection from the suns radiation and to help defend against disease. They protect us in a similar way by acting as antioxidants to help combat everyday insults (UV radiation, cigarette smoke, free radical formation) to improving immunity through their activation of key genes. The amount of polyphenols in foods can vary widely depending on where they are grown, how they are cooked, and whether they are organic or produced conventionally. For optimal health, you need consistent consumption of very high levels of fruits and vegetables every day to maintain adequate intakes of polyphenols. Despite the health benefits of polyphenols, only 1 out of 10 adults meets the recommended intake of fruits and vegetables per day. The Dietary Guidelines for Americans and MyPlate encourage individuals to consume 1 ½ to 2 cups of fruit and 2 to 3 cups of vegetables per day as part of a healthy diet. That said, our intake doesn’t come close to that and the ones we do consume are less than ideal as they are higher in carbohydrates and lower in polyphenols. Bananas top the list for fresh fruit consumed and potatoes and tomatoes (technically a fruit) are the main vegetables we consume primarily in the form French fries and pizza sauce. When it comes to how many polyphenols you should consume, there are benefits ranging from intakes of 500mg to 1500mg per day. Dr. Sears would suggest aiming for a minimum of 1000mg per day. The concentration of polyphenols in vegetables (0.1% by weight) and fruits (0.2% by weight) can be low, requiring high levels of consumption. To give a sense of what 1000mg of polyphenols per day looks like, it could be approximately 12 cups of cauliflower, 1.5 cups of blueberries, or 3 glasses (~5 fluid ounces each) of red wine or some combination of various fruits and vegetables. Here’s what it would take to reach these levels in foods…. Since few Americans are taking in adequate levels of fruits and vegetables, following the Zone Diet can help you reach your goals. The use of purified polyphenol extracts rich in delphinidins makes it easier to consume adequate levels for the desired benefits you want to achieve. Starting your day with a Zone Shake for breakfast (250mg), a Zone bar for a snack (375mg), Zone pasta with vegetables for lunch (232mg) and a Zone sensible dinner (525mg) you'll be at almost 1400mg in a day with limited effort on your part. Plus if you want an added boost taking MaquiRx might be the additional push you need to hit 1500mg no problem. Below we have provided recipe cards for the above lunch and dinner suggestions. Check out the link at the bottom of this blog for hundreds of delicious Zone approved recipes for you to choose from to stay in the Zone all day long. Green Orzo Pasta : Instructions Bring chicken broth to a boil. Add Zone orzo and stir until broth is almost all absorbed, about 12 minutes. Add baby spinach and stir until liquid has been absorbed. Stir in garbanzo beans. Remove from heat and let cool. When cool, add scallions, parsley, lemon juice, extra virgin olive oil, salt and pepper. Salmon and Spinach : Instructions Pour the balsamic vinegar and honey into a small saucepan; then bring to a boil. Cook over medium heat until the volume is reduced by half and a syrupy consistency is obtained, 5-7 minutes. Set aside. Prepare the spinach. Wash and drain rapidly then transfer to a saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, cover and cook over high heat 3-4 minutes until the leaves wilt. Avoid overcooking, otherwise the spinach will become brownish. Transfer the spinach to a colander and press to remove excess water. Set aside. Lightly oil salmon on both sides. Heat a grooved, thick-bottom frying pan or a skillet that has been sprayed with cooking spray. When hot, add the fish, skin side down, and cook until the edges become opaque and lighter colored, about 5 minutes. Turn and cook an additional 3 minutes. Peel off the skin then season with salt and pepper. Check with a fork to see if it is cooked through. Transfer the spinach to warmed serving plate. Place the fish on top and drizzle with the balsamic syrup. Serve. Have a small cup of mandarin oranges for dessert. {{cta('297eb944-2751-46ba-b69b-897464cab474')}}
Fats Explained-What Is Fat And Why Do We Need It?
In the early 90s dietary fat was considered a “villain” and carbohydrates were the “heroine”. The thinking was that by lowering fat in the diet you could decrease the risk of heart disease. Many began to believe that eating fat, made you fat. As a result the food industry began replacing fat with carbohydrates in food products leading to greater consumption of low-fat, high-sugar foods (think Snackwells cookies). Guide to Fat While fat does provide more calories per gram (9kcal/gram) compared to carbohydrate and protein (4kcals/gram), we now know it’s not as simple as swapping out one ingredient for another. In fact there are many benefits to be gained by consuming the right types of fat, the key is moderation. Here we’ll break down what fats are, why you need them, and what to know when choosing them. What is Fat and Why We Need It? Fat is a major energy source for producing energy (ATP) as needed in the body (9kcal/gram) Involved in cell signaling and gene expression An important regulator of inflammation, insulin action, and brain function Sends hormonal signals to the brain saying you are full and satisfied Slows the rate at which carbohydrates enter the blood stream, helping to minimize spikes in blood sugar Helps with the absorption of fat-soluble vitamins (A,D,E,K) Major contributor to cell structure and function Types of Fat Monounsaturated Fat (Omega-9): Monounsaturated fats are fatty acids that contain one (mono) double bond and are liquid at room temperature. These fats can be made by our body, making them non-essential nutrients. You might also hear them referred to as omega-9 fats. Monounsaturated fats are considered “good fats” as their intake may help to promote a healthy heart. Sources: Oils (Olive oil, high-oleic safflower and sunflower oil), avocado, and nuts.{{cta('25ec2a28-187f-4376-8d99-d9c3a928be8e')}} Polyunsaturated (Omega-3 and Omega 6 Fats): Polyunsaturated fats include both omega-6 fatty acids and omega-3 fatty acids. Going back to chemistry these fatty acids contain more than one (poly) double bond and are liquid at room temperature. Polyunsaturated fats are considered essential, meaning they must be supplied by our diet as our bodies can’t make them on their own. Omega-6 Fats: Linoleic Acid is an essential omega-6 fat that has the ability to be made into Arachidonic Acid, a precursor to hormones (prostaglandins, thromboxanes and leukotrienes) linked to inflammation. You need small amounts in the diet, but overconsumption can lead to increased levels of inflammation. Since many processed foods are made with vegetable oils rich in omega-6 fats, most Americans are overconsuming these fats in their diets. Sources of omega-6 fatty acids: nuts, seeds, vegetable oils (sunflower, corn, cottonseed, soybean) Omega-3 Fats Alpha-linolenic acid (ALA) is an essential omega-3 fat (found flaxseed, canola oil, nuts) that has the ability to be converted into EPA and DHA. EPA and DHA have been widely studied for their anti-inflammatory benefits. Only about 1-10% of the omega-3s in ALA are converted into EPA and DHA, so to reap the most benefits it’s important to get EPA and DHA directly through fish and fish oils. Sources of omega-3 fatty acids: Fatty fish and fish oil, nuts, flaxseed. Saturated Fats: Saturated Fat can be made in the body (non-essential) and can be used for structural and metabolic functions. Intake of saturated fat should be limited as higher consumption has been linked to the risk of heart disease. Studies show that replacing saturated fats with mono and polyunsaturated fats may reduce the risk of heart disease. Sources: Whole milk, cream, butter, cheese, meat and oils (coconut oil, palm oil, and palm kernel oil). Trans-Fat: Trans-fats can occur naturally in animal products (milk, butter, cheese, meat), but the majority of trans-fat in our diet comes from the manufacturing process. This is done through a process called hydrogenation where hydrogen is added to vegetable oil, making them go from a liquid at room temperature to a solid. You’ll often see trans-fats listed on labels in the form of partially hydrogenated oils. As of June 18, 2018 trans-fats can no longer be produced, but you may still see them in marketplace through the start or 2020 to give manufacturers time to get them out of circulation. Trans-fats have been shown to be detrimental to health as their intake has been associated with increased levels of LDL (“bad”) cholesterol and the risk for heart disease. Intake should be avoided. Sources: Listed as "partially hydrogenated vegetable oil", found in many processed foods and most bakery products (cookies, cakes, crackers and pastries). Fat Recommendations for the Zone Diet We recommend fat consumption come primarily from heart-healthy monounsaturated fat and anti-inflammatory omega-3 fats rich in EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). Simultaneously we suggest reducing the consumption of vegetable oils rich in omega-6 fats, and avoid intake of fats rich in arachidonic acid, known to be pro-inflammatory. When making a Zone meal we recommend aiming for one that is under 12 grams of fat with 25 grams of protein, about 35 grams of net carbs (total carbohydrates minus fiber) and approximately 400 calories or less. When you have the right amount of fat, balanced with protein and low glycemic carbohydrates, it helps minimize hungry and fatigue for up to 4-5hours. How Much Omega3 Should You Be Getting Each Day EPA and DHA are the two omega-3 fatty acids that have been most widely studied in the literature for their clinical benefits in lowering inflammation. Dr. Sears recommends individuals consume at least 3000mg of EPA and DHA daily for wellness. It would be difficult to meet this recommended intake of EPA and DHA from eating fish alone. While there are benefits to consuming fish, the current recommendations for adults (excluding pregnant woman and children) is to consume no more than 12 ounces of fish per week to minimize intake of contaminants like mercury, polychlorinated biphenyls (PCBs), and dioxins. This is why we recommend OmegaRx 2 as it’s highly purified to remove as many PCBs as possible making it your best choice for purity and potency. Try our zesty avocado dip as a dressing or on the side with chicken and spinach salad. Instructions: In a blender blend together avocado, mango and lime juice. Grill the chicken breast and top with avocado dressing (or on the side). Serve with spinach salad topped with Zoned Herb Dressing (made ahead of time) and Brussels sprouts drizzled with extra virgin olive oil, salt and pepper.
What Are Carbohydrates?
When trying to lose weight carbohydrates are usually first on the list to be eliminated, but should they be avoided? Here we’ll breakdown what carbohydrates are, why you need them, and our recommendations for how much to consume.Carbohydrates DefinedCarbohydrates are one of three macronutrients (protein and fat being the others) that are an important energy source for our bodies. We often think of carbs as breads, pastas, rice, and desserts, but fruits, vegetables and legumes are carbohydrates too. Carbohydrates are not an “essential” nutrient since the body can convert protein into them, but you need a moderate amount in your diet since the brain relies primarily on glucose (a breakdown product of carbohydrates) in order to survive. Simple Carbohydrates vs. Complex Carbs Not all carbohydrates are created equal. While it is true that once carbohydrates are broken down to glucose in the body they are treated the same way, the rate at which this happens depends on the type of carbohydrate consumed. Quality and quantity are important. Simple carbohydrates are those that breakdown quickly to glucose. Since they are easy to digest, they rapidly raise blood sugar and insulin too. While many of the foods that fall in this group should be limited due to being rich in added sugars or refined carbohydrates (fiber and nutrients have been removed during processing), not all simple carbohydrates are bad. Nutrient rich foods like fruits and non-starchy vegetables fall in this group too. Though the types of sugars found in fruits and vegetables makes them easy to digest, the fact that many are rich in fiber (a non-digestible carbohydrate) helps to slow down how quickly this takes place. Complex carbohydrates enter the blood as glucose much more slowly than simple or refined carbohydrates. This is because their chemical structure takes more time to break down in our body. Complex carbs consist of three or more sugar molecules linked together. Foods in this group consist of starchy vegetables, legumes, and whole grains. Fiber Fiber is a type of carbohydrate that can’t be digested in the body. It helps slow down how quickly carbohydrates are broken down into sugar. This is beneficial when it comes to simple carbs like vegetables and fruit. Fiber can either be soluble, dissolving in water (think oatmeal), or insoluble (e.g. vegetables). Soluble fiber is what has been linked to improvements in blood cholesterol levels and healthy blood sugar whereas insoluble is often linked to improvements in gut health. Non-digestible fiber is found naturally in foods like leeks, asparagus, artichokes, but can also be added to foods during processing such as inulin and oligosaccharides. Since this type of fiber isn’t fully digested it is able to reach the colon where it is fermented by good bacteria. This is why we refer to it as fermentable fiber. The result of this fermentation is that it produces beneficial changes in the composition or activity of the bacteria in our gut helping to improve our overall health and well-being. Glycemic Index Categorizing carbohydrates as simple or complex doesn’t give the full picture on how a food will impact your blood sugar levels. Each carbohydrate containing food enters the blood at a different rate. The Glycemic Index (GI) is a scale that ranges from 0-100 and rates how slowly or how quickly a food raises blood sugar. The scale is based on consuming 50 grams of carbohydrate in one particular setting and its rate of entry into the blood. The 100 on the scale is for pure glucose, so the higher the glycemic index of a food is to that, the faster that food raises your blood sugar and insulin secretion (e.g boiled potato has a GI of 87 whereas an apple has a GI of 36). Glycemic Load Since the GI is based on 50 grams of carbohydrate from one particular food, it doesn’t take into account the total carbohydrate consumed in a meal. This is where the glycemic load comes in. Glycemic Load is a more precise measure as it factors in the rate of entry of carbohydrates into the bloodstream as well as the total amount of carbohydrates you consume in a sitting. This predicts how much insulin your body will produce in response to the carbohydrates actually consumed. Too much math? Don’t worry we’ve taken the guesswork out of it for you. The Amount of Carbohydrates You Need Ideally your carbohydrate intake should primarily come from non-starchy vegetables, limited amounts of fruits, and small amounts of legumes to maintain stable blood glucose levels. Choosing these foods as your main source of your carbohydrates helps to lower the glycemic load of meal. Glycemic load is a measure of how the quality and quantity of your carbohydrates choices at a meal impact the blood glucose and insulin response to that meal. To find out how many carbohydrates you should consume each day and what carbohydrate choices fit within the Zone check out our Body Fat Calculator and Food Block Guide. Why Carbohydrates Need to be Balanced with Protein The rate at which carbohydrates raise blood glucose varies depending on the carbohydrates you choose and whether there is fat and protein in the meal too. Even though vegetables and fruit are the best carbohydrates choices, they still raise blood glucose levels when consumed alone. To further stabilize blood glucose and minimize its rise you want to balance your carbohydrate intake with lean protein found in low-fat dairy, eggs, and lean meats. This is the foundation of the Zone Diet. When making a Zone meal we recommend aiming for one that is under 400 calories, has less than 12 grams of fat, 25 grams of protein and about 35 grams of net carbs (total carbohydrates minus fiber). If you have the right balance of protein to the glycemic load at a meal, you will not be hungry or fatigued for the next five hours. Why Moderate Carbohydrate Intake is Better than Low or High Carbohydrates are commonly blamed for weight gain, but in actuality it is constantly elevated insulin levels that lead to weight gain and prevent us from getting the weight off. Consuming excess carbohydrates coupled with an increased intake of omega-6 fatty acids promotes the development of insulin resistance which causes the body to secrete more of the hormone insulin. Insulin resistance promotes the storage of excess calories as increased body fat and also makes it more difficult to release existing stored body fat for energy. Alternatively consuming too few carbohydrates like a ketogenic diet (high-fat, low-carbohydrate diets) makes the body secrete the stress hormone cortisol. Cortisol signals the breakdown of our muscle mass in an effort to give the brain enough glucose to function and increases insulin resistance. Between those extremes lies the Zone where your intake of carbohydrates is moderate, coming primarily from colorful vegetables and fruits, and balanced with adequate amounts of lean protein and a dash of heart-healthy monounsaturated fat. The result is that insulin and blood sugar levels are both stabilized, helping you combat hunger and fatigue. Find yourself having a hard time cutting out refined carbohydrates like pasta? Consider PastaRx as your protein source for a meal. Although it looks and tastes like traditional pasta, it has been clinically shown to significantly reduce insulin resistance. It is insulin resistance that makes you gain weight and keeps the weight on. Try our Cheesy Spinach Fusilli recipe made with Zone PastaRX. Instructions: Prepare Zone PastaRx Fusilli according to package directions. Add spinach for the last 2-3 minutes. Drain pasta, reserve 1/2 cup of liquid and set aside. Add the pasta back into the saucepan along with the tomatoes, spices, cheeses and as much reserved pasta water as you want to the saucepan. Stir until warm. Drizzle with extra virgin olive oil and serve. {{cta('297eb944-2751-46ba-b69b-897464cab474')}}
High Protein Vegetables
Many of us have heard the importance of getting adequate protein at each meal due its role in keeping us full, but for those who are vegan, vegetarian, or trying to minimize their carbon footprint, finding non-meat sources of protein can be challenging. The good news is you might be surprised to learn that vegetables can be a source of protein as long as you know which ones to choose and get adequate amounts. Here we’ll give you our top picks and which ones rank high on Dr. Sears’ approval list. Dr. Sears Best of the Best: The following vegetables rank high in Dr. Sears’ opinion when following the Zone Diet. The reason for this is not only are they a good source of protein, but their ratio of protein to carbohydrate is high, ensuring that you maintain the ideal hormonal balance once consumed. Plus they are rich in fermentable fiber and polyphenols, making them a great addition to any PastaRx Fusilli or Orzo dish. Spinach: 2 cups of fresh spinach = 3 grams of protein. 3 grams of protein might not sound like a lot, but if you’ve ever cooked with spinach you know how quickly it wilts down to almost nothing. One 10oz package of baby spinach (probably shrinks to about 1+ cups once cooked) supplies 7 grams of protein not to mention being a powerhouse when it comes to our daily intakes of vitamins and minerals (e.g. supplying 1100% of the Daily Value of Vitamin K). Low levels of vitamin K in the blood have been linked to a higher risk of bone fractures, so this is a great way to boost your levels. In addition to Vitamin K, 10oz of spinach meets your entire daily intake for Vitamin A, 89% Vitamin C and is rich in Calcium, Iron, Magnesium and Manganese. Of course cooking or sautéing gives you the most bank for your buck nutritionally speaking based on how much you can consume, but even replacing iceberg or romaine with spinach in your salads can really elevate its nutritional profile. Mushrooms: 1 cup of mushrooms = 2 grams of protein and 15 calories. Don’t be fooled by the color of this veggie. Just because it’s white doesn’t mean its lacking nutrients. Where many fruits in vegetables are rich in vitamin A, C and Potassium, what makes mushrooms unique is they provide nutrients other fruits and veggies don’t typically offer. Mushrooms are a great source of vitamin D supplying 114% of our recommended daily intake in just one serving (great for those who avoid dairy!). They are also rich in Copper (40% DV), Selenium (34%), Zinc (7%) and a variety of B vitamins too. Sauté in a little olive oil, salt and pepper and you have a great addition to any meal! Asparagus: 5 spears = 2 grams of protein with 2 grams of fiber. 5 spears might not sound like much when it comes to asparagus, but even this small amount supplies 10% of the DV for Vitamin C along with small amounts of vitamin A, calcium and iron. Ever wonder why your urine is so fragrant after consuming asparagus? During digestion sulfurous amino acids in the vegetable are broken down resulting in its odor. Only 22-50% of the population can actually smell the pungent odor asparagus produces in the urine. Are you part of the lucky bunch? Kale: 2 cups= 2 grams protein. Kale definitely had its moment in the sun popping up in everything from shakes and smoothies to kale chips. Nutritionally speaking in addition to its fermentable fiber and polyphenol content, kale has a lot to offer so it’s worthy of its praise. Just 2 cups contains 13% of the DV for Vitamin A, 16% vitamin C, 71% vitamin K, 15% calcium, 20% Manganese, and 6% Potassium. Plus at 7% of the DV for fiber it helps keep you full and promotes good digestion too! Broccoli 1 cup= 2 grams protein. Broccoli is part of the cruciferous vegetable family, a group known for its cancer preventive properties. It’s naturally low in calories and sodium and a good source of fiber in addition to being rich in vitamins, minerals, and phytochemicals. For certain groups 1 cup of raw broccoli contains almost the full daily requirement for Vitamin C (90 % DV) and Vitamin K (77% DV) in addition to providing many other nutrients such as potassium, Vitamin A, and lutein which is great for eye health! Cauliflower: 1 cup= 2 grams protein. Another member of the cruciferous family cauliflower contains glucosinolates, sulfur-containing phytochemicals linked to their role in reducing the risk of certain types of cancer. Just 1 cup supplies 8% of the DV for fiber, 57% of the DV of Vitamin C, B Vitamins and lots of minerals too. Brussels sprouts: 1 cup= 3 grams protein. Brussel Sprouts may be the highest in this bunch for their fiber content per cup at 3 grams or 12% of the daily value. Also a member of the cruciferous family, Brussel sprouts contain alpha-lipoic acid which has been shown to be beneficial in individuals with diabetes to help lower glucose levels, improve insulin sensitivity and prevent oxidative stress. Plus it’s rich in B-vitamins and clocks in at 130% of vitamin K, 83% Vitamin C, along with many minerals too. Artichokes: 1 medium artichoke= 4 grams protein. It also contains 7 grams of fiber or 25% of our recommended intake. In addition to healthy digestion and keeping us fuller longer, dietary Fiber has been shown to help support healthy blood cholesterol levels, lower the risk of heart disease and help promote good bacteria in the gut. Artichokes are also high in folate, which is important for woman of child bearing age, along with being a good source of numerous vitamins and minerals. Don’t have the time to cook, try using artichoke hearts instead which are a great addition to any salad or pasta dish! Good Carbohydrates: These veggies get an OK rating by Dr. Sears’. They are slightly higher on the protein to net carbohydrate ratio so should be consumed in smaller amounts although excellent sources of fermentable fiber. Garlic: 10 cloves 2 grams protein, 10 grams carbohydrate Onion: 1 cup 2 grams protein, 15 grams carbohydrateLeeks: 1 cup chopped, 1 gram protein, 13 grams carbohydrateBeets: 1 cup sliced, 1 gram protein, 13 grams carbohydrate Satisfactory Carbohydrates: The following list of vegetables and legumes meet Dr. Sears’s approval, but again caution should be taken since the protein to net carbohydrate content is a bit on the higher side. Eggplant: 1 cup cubed <1 gram protein, 5 grams carbohydrate Peppers: 1 cup chopped >1 gram protein, 7 grams carbohydrate Tomato (not really a vegetable, but a fruit): 1 cup cherry tomatoes >1 gram protein, 6 grams carbohydrate Beans: ¼ cup 3.5 grams protein, 10 grams carbohydrate Lentils: ¼ cup 4 grams protein, 9 grams carbohydrate What is considered a serving of vegetables? When using vegetables with PastaRx, we use the same guidelines as the USDA for serving size. If you are eating fresh vegetables, a serving size is 1 cup (2 cups for leafy green vegetables). For cooked vegetables, a serving size is considered to be ½ a cup (1 cup for leafy green vegetables). For those who follow the Zone Diet and consume meat, poultry or fish, legumes would fall in the vegetable group, but we realize that for vegetarians, vegans, and individuals who rarely eat these foods, you may consider legumes as part of your protein requirements. In this case we would want to ensure you are consuming adequate amounts of vegetables in addition to this. How much should you consume? We suggest aiming to have 3-4 vegetables servings at each meal when using PastaRx as your protein source. The goal being to have 7-8 servings of vegetables per day. If following the classic Zone Diet you can use the block guide to help determine your needs here. On the go? Click to download as PDF. Listing of Vegetables and their Ratio of Protein/Net Carb as an addition to PastaRx Below is a list of vegetables and legumes for adding to Zone PastaRx. Based on Dr. Sears' recommendations if the Protein/Net Carb ratio is greater than 0.79 it will help to enhance the hormonal response when using PastaRx as your protein source. Note: The asterisks below denote vegetables naturally rich in either fructooligosaccharides (FOS) or glucooligosaccharides (GOS). These are considered prebiotics and a type of non-digestible carbohydrate. One asterisk signifies it is *rich in FOS and two means ** rich in GOS. {{cta('4f5c5df9-024e-4218-ab5e-8490f8243f6f')}}
Lose Weight at Your Favorite Restaurants
Americans spend more money eating out than they do buying groceries. Today, we rely heavily on restaurants and takeout meals not just as an excuse for indulgent behavior, but as a necessity due to our busy lifestyles. It is possible to eat these prepared foods without impacting your waistline. More than ever, restaurants are catering to a healthier clientele, so it’s easy to stay in the Zone while eating out. Waitstaff are accustomed to answering questions about how foods are prepared so if you want to know the types of oils, if you can double the veggies, or add protein to your salad, don’t be afraid to ask. Here are some tips for navigating numerous cuisines while staying in the Zone. Keep Dining Out Simple in 3 Easy Steps The Zone Diet is easy to follow when dining out. Divide your plate into three equal parts. On one-third of your plate, put some low-fat protein that is no bigger or thicker than the palm of your hand. That’s about 3 ounces of low-fat protein for women and 4 ounces of low-fat protein for men. Fill the remaining two-thirds of the plate with colorful, non-starchy vegetables, especially those from the Mediterranean region (e.g. tomato, eggplant, artichokes). Add a dash of heart healthy monounsaturated fat, such as olive oil, slivered almonds, walnuts or guacamole. With these tips, you can successfully create a healthy Zone meal anywhere. Even if you deviate slightly, you can always get back on track at your next Zone meal. American Cuisine Many American restaurants overdo it on the amount of protein they serve, especially when it comes to steak. When you order an entrée, ask for a to-go bag and immediately cut the protein in half and take the other half for a meal to enjoy later. Avoid the starchy sides like mashed potatoes, rice and French fries, and ask for double vegetables instead. Here are some menu items in a traditional steakhouse that are Zone Friendly: Seared Ahi Tuna appetizer with a side of vegetables Chicken or Shrimp Caesar Salad (dressing on the side) Grilled Chicken on the Barbie Atlantic Salmon or Lobster Tails with vegetables on the side Steak (consume in moderation, go for leaner cuts and try to avoid cream sauces on top.) If you find yourself eating fast food, try a soup/salad combo. Broth-based soups that contain lots of vegetables and garden salads with grilled chicken and low-fat dressing on the side are good options. At McDonalds, Burger King or Wendy’s consider having a plain hamburger or grilled chicken sandwich without the bun and add a side salad. Wendy’s also serves chili, which is a good alternative too! Asian Cuisine (Chinese, Japanese, Korean, Mongolian, Taiwan and Others) When eating Asian cuisine, hold the rice and noodles. No matter how healthy the rest of your meal looks, the starchy carbohydrates have a tendency to leave you feeling hungry shortly after you finish your meal. Instead, aim for foods that have a mix of lean protein and favorable carbohydrates like those found in fruits and vegetables. Entrées served in Asian restaurants are more likely to be larger than one portion, so consider splitting an entrée with someone else or taking the other half to go. Use chopsticks. The chopsticks help you to eat slower since you can’t get as much food in each bite. You’ll be less likely to overeat because you'll feel fuller quicker. Try to avoid the sweet-and sour and coconut sauces and go for the ponzu, rice-wine vinegar, wasabi, ginger or low-sodium soy sauces instead. The following are menu items worth considering: Wonton, Miso or Hot-and-Sour Soup Edamame Cucumber Salad Chicken Vegetarian Lettuce Wraps Lightly stir-fried entrees with lots of boiled, broiled, steamed vegetables Indian Cuisine Although many traditional Indian entrées are prepared with clarified butter, fried or sautéed, it doesn’t mean you have to rule out this cuisine completely. Many entrées include legumes and vegetables with meat being used as a condiment. For appetizers, start with salads or yogurt dishes containing chopped vegetables. Choose chicken and seafood over beef and lamb, and try to keep it to one protein option. Here are some standard menu items to consider: Dal Soup Chicken and Cilantro Soup Vegetable Soup Garden Tandoori Tikka Salad Tandoori Grilled Vegetable Salad Three Bean Salad (avoid potatoes if included) Chicken Tikka Chicken Tandoori Italian Cuisine When dining Italian, eat like the Italians. It is a misconception that the bulk of the diet in Italy is large portions of pasta and pizza. In actuality, pasta and pizza make up a small portion of their meals. The rest is lean protein and vegetables. Order dishes that contain lean meats, chicken or fish, and ask for extra grilled vegetables on the side. Avoid pastas and breads. When ordering entrées containing sauces, stick with marinara and tomato-based sauces rather than cheese and cream sauces. Here are some ideas: Caprese Salad Warm Spinach Salad Chicken Caesar Salad (avoid croutons and ask for dressing on the side) Insalata Blu Scallops and Spinach Salad Grilled Chicken or Shrimp Spiedini Grilled Salmon or Halibut Mexican Cuisine Enjoy the spices and heat of Mexican cuisine while limiting your intake of the starchy carbohydrates found in flour tortillas and rice. Many restaurants offer great choices for salads. Just avoid the fried tortilla shell they come in, and ask for a vinaigrette dressing on the side. Use lean meats, black beans, salsa and avocado for fillings, and go easy on the mixed cheeses and sour cream. Grilled chicken and fish are usually easy to come by, but instead of rice, have the black beans with extra vegetables. Here are some Zone favorable suggestions: Guacamole (swap out chips for Jicama- a crunchy root vegetable high in fiber) Chicken Fajita Salad (go easy on tortilla strips and bacon) Spicy Garlic and Lime Grilled Shrimp Salad Margarita Grilled Chicken Fajitas/Enchiladas (avoid the flour tortillas and taco shells and keep it to just the filling) Eat Out Without the Guilt If you follow the three Zone steps above, eating out is simple and allows you to navigate any cuisine. Even dessert isn't off the table—mixed berries with a little whipped cream is sure to satisfy your sweet tooth. If you end up straying a bit, just remember you can get back on track at your next meal. Straying from time to time doesn’t have to be an excuse to give up on your commitment to healthier living. {{cta('daffa570-1055-4766-af51-e09d66a17e47')}}
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')}}
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.
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.
-
Ketogenic Diets and Aging
Oct 03, 24
-
Tofu: Tips and Recipes Ideas
Oct 03, 24
-
Dr. Sears Q&A: Weight Loss
Oct 03, 24
