Kitchen Organization
I always have a laundry list of home projects on my to-do list that often get pushed to the back burner due to lack of time. One of my goals over the summer months was to start tackling some reorganization projects around the house. The first was the 20 or so tubs of clothes that have been sitting in my attic. With four girls we are grateful to be inundated with hand-me-downs, but it can get overwhelming to sort through them, organize and label by size and donate the ones we won’t use. I’m sure everyone has a project on their list that feels this way. Even though the hardest part is getting started, I always find the reward of feeling accomplished and organized is completely worth it. Fast forward to my kitchen which was another to-do-list item before going back to school. A couple weeks ago I took some time to clean out the fridge, wash my shelves, throw out expired foods, reorganize and vacuum my pantry, and deep clean the counters and drawers. Trust me when I tell you that having your kitchen space organized, and tidy is a game changer for eating healthy and planning ahead. Here are some reasons to add this to your to-do list and why science supports having an organized space too. Knowing What You Have Makes Meal Planning Easier: How many times have you gone to the grocery store only to come home with several items you already had on hand? Going through your refrigerator and pantry regularly allows you to see what ingredients you have, what you need to use before it goes bad, and what you need to buy. I also find that looking through my refrigerator and pantry allows me to get a bit more creative at putting ingredients together and planning my meals ahead for the week. This also saves money on buying unnecessary items. Keep Like Things Together: This might sound like common sense, but when you're rushed for time it’s easy to just throw things in the cabinet or fridge and close the door. This can lead to things becoming unorganized quickly, having duplicates in different spots, or items that go bad because they got shoved to the back of the fridge. Have designated spaces for your pantry items and give everything a place in the fridge. Having like things together and visible makes meal prep more efficient and easier for everyone in the house to know where things go. Declutter Your Counters: Having an organized and decluttered kitchen makes cooking and cleaning easier. The kitchen often becomes the place where everyone piles their stuff from papers and mail to dirty dishes and plates. If you have a hard time navigating through your space because your counters are filled with clutter it can make it more challenging to cook and makes you less efficient with your time. Plus, studies have shown that when your eating environment is less cluttered and chaotic, you eat less, so decluttering is good for your waistline too! Ideas to declutter your counters: -Relocate appliances you use infrequently that might be taking up valuable counter space. -Keep condiments and spices off the counter by hanging a rack on one of your walls or over the pantry door. -Move papers, mail, and junk to a designated space in your entryway or drawer. If that is not possible consider one of those upright mail organizers and store it on an exterior counter to keep it away from your main prep space. -Move produce from the counter to a drawer. I recently saw a feature where countertop produce like onions, garlic, and even avocados that don’t need to be refrigerated could be put into removal bins and stored in a deep island drawer. Food for thought, but just don’t forget they’re there! Consider Containers and Storage Organization to Optimize Efficiency: Using clear plastic containers and storage organization for cabinets and drawers can help you maintain an efficient and decluttered space. Using air-tight canisters for ingredients and spices and labeling each jar helps to avoid forgetting what is inside. You would be amazed at the level of things you can do to organize even the smallest spaces from drawer dividers, pantry basket and bins, shelving, and even magnetic wall holders for utensils. You don’t need to invest a ton of money but a few google searches on optimizing your space and you would be amazed at the possibilities and what you can do with items you already have on hand. Tackling any project, no matter what it is can feel daunting and hard to start, but the reward is well worth it. When it comes to your kitchen, investing the hours upfront to organize and declutter will result in future hours and money saved on being more efficient in your space. Your health will thank you too!
DIY Zone Friendly Taco Night
There is a reason Taco Tuesday is popular because what is not to love about a good taco and all the sides that come with it. This is one night you can minimize the calories of eating out and do it all yourself. Did you know Mexican cuisine is Zone friendly since it focuses on lean protein, lots of vegetables, salsas, and sauces? Even though the menu options go beyond tacos, one of the best things about making this part of your weekly routine is that it is great for picky eaters since there are so many options to choose from. Plus if you like to entertain, a DIY Taco night is colorful and flavorful, easy to make, and a crowd-pleaser especially if you have a lot of dietary considerations; low-carb, vegetarian, gluten-free, kid-friendly! HOW TO MAKE YOUR OWN TACO NIGHT Pick Your Protein Every Zone meal starts with lean protein so it makes sense this should be one of the focal points of your taco night, next to veggies of course. Grass-fed beef, grilled chicken, fish or Zone Orzo for a vegetarian option make for great choices. Don't forget to spice things up with cumin, chili powder, paprika, lime, or other seasonings of your choosing. Pick Your Carbs Veggies The ideal way to taco night would be to go with the taco salad. This is not the huge salad that sits inside a fried taco shell. This would be having your protein, veggies, and sides sitting on a bed of romaine or other greens. Whether you go with the taco salad or not, don't forget to add the veggies to your meal. Red onion, peppers, tomatoes, pico de galo, and lettuce make for great additions. Stachy Carbs: You can still enjoy tacos in a shell or wrap in the Zone but choose shells that have minimal ingredients (e.g. Trader Joes Taco Shells) and go for the small corn tortillas instead of the burrito size wraps. Just be mindful of the amount of starchy carbs. Two corn shells are a little over one Zone carbohydrate block and 2 small corn tortillas are about 2.5 carbs blocks in the Zone. Don't forget beans and Zone orzo also contribute to your carb allowance. Pick Your Fats Guacamole is the perfect complement to a taco or fresh avocado with a drizzle of olive oil dressing makes for a delicious salad. Just remember to keep your fats to primarily monounsaturated choices and if you want to use cheese or sour cream go for low-fat options and watch your portions. Make Your Own Taco Bar Have Your Pick- Taco Salad or Taco Shells Chopped Romaine/Greens or Corn Tortillas (Soft or Hard- be mindful of carbs) Stuff It Grass-Fed Beef, Grilled Chicken, Fish, Zone Orzo Top It Salsa, Guacamole, Lettuce, Pico de Galo, Red Onion, Peppers, Tomatoes, Low-fat Cheese, Low-Fat Sour Cream Side It Black beans, Tossed Salad, Zone Orzo You Might Also Like: Mexican Food Survival Guide Tell us if you like tacos as much as we do and what your favorite fixings are below.
Dr. Sears Answers Your Weight Loss and Plant Based Questions
From Weight Loss to Plant Based, Dr. Sears is answering your questions. See some of the latest customer submitted questions and what Dr. Sears has to say in his latest blog. Q: What would you say are some of the most common dieting mistakes that make it harder to lose weight? A: The biggest mistake is not addressing the underlying cause of weight gain which is increased insulin resistance. Reducing insulin resistance requires a different dietary strategy than simply reducing calories. You have to activate the master regulator of metabolism which is AMPK. To do so cutting back on calories has to be supplemented with omega-3 fatty acids and polyphenols, both of which activate AMPK. The combination of the three dietary strategies is the best long-term way to reduce insulin resistance. Q: How do these habits make weight loss difficult or lead to weight gain? A: Getting adequate levels of omega-3 fatty acids will likely require supplementation. Getting adequate levels of polyphenols will require consuming far more non-starchy vegetables and fruits than most Americans currently do. Alternatively, one can use polyphenol extracts. Q: What tips can you offer for breaking these habits/creating healthier ones? A: Realize that reducing calories must be followed on a lifetime basis to be successful. Adding omega-3 fatty acids and polyphenols can increase dietary compliance by their activation of AMPK. This supplementation with omega-3 fatty acids and polyphenols will not only burn fat faster but also reduces insulin resistance which is the underlying cause of weight gain in the first place. Q: What are the best metabolism-boosting foods to put on your plate every day? How do these foods help boost your metabolic rate? How can this help aid weight loss? A: The cause of a slow metabolism is a condition known as insulin resistance. The molecular mechanism of insulin resistance is the inhibition of AMPK, which is the master regulator of metabolism in every cell. To speed up metabolism, you must activate AMPK. One class of nutrients that activates AMPK are polyphenols. These are found in low concentrations in fruits and vegetables. The more colorful the fruits (like berries) or vegetables (like artichokes) the more polyphenols. Unfortunately, you need to consume about 10 servings of such polyphenol-rich fruits or vegetables per day to get enough to activate AMPK. However, any AMPK-activating properties of polyphenols can be inhibited by consuming excess calories or glucose. So, to speed up your metabolism, you need to consume a calorie-restricted diet low in low in starches (bread, pasta, rice, and potatoes), and rich in fruits and vegetables. Q: More and more people are going plant-based for various reasons whether it’s health, animal welfare, trying to reduce the carbon footprint etc. A recent study showed that a diet rich in healthy plant-based foods may lower the risk of breast cancer but not if that diet is high in unhealthy foods, particularly juice and chips. What are your thoughts on plant-based diets and how they may impact cancer risk? A: A plant-based diet is lower in branched-chain amino acids. Branched chain amino acids can activate the gene transcription factor mTOR which promotes tumor growth, so moderating your intake of branch chain amino acids can help minimize cancer risk. As this study points out, it makes no sense to consume a plant-based diet rich in unhealthy foods. Foods rich in processed carbohydrates are high in glycemic carbohydrates which promote insulin secretion and can activate the IGF-1 pathway that also activates mTOR. Since cancer can be considered an inflammatory disease, you must follow an anti-inflammatory diet to have the maximum effect on reducing cancer development. Such a diet is calorie-restricted but rich in omega-3 fatty acids, and polyphenols all of which activate AMPK that inhibits mTOR in addition to optimizing immuno-metabolism to better eliminate cancer cells. Q: For vegetarians it’s a bit easier to find non-animal protein sources but for vegans trying to find adequate protein sources that are low-glycemic can be challenging. Which sources do you recommend? A: I think the better choices for vegans that are lower glycemic are tofu, tempeh, seitan and for those trying to minimize soy intake, supplementing with a pea protein powder. Also increasing intake of higher protein vegetables like asparagus, broccoli, Brussel sprouts, cauliflower, and mushrooms to name a few can aid fewer carbohydrates to your meal in addition to being great sources of fermentable fiber and polyphenols. Have more questions for Dr. Sears? Drop them in the comments below!
Seasonal Spices and Their Health Benefits
When we think about spices this time of year, we think of those that create warmth and provide comfort. Anise, allspice, cardamom, cinnamon, cloves, ginger, and nutmeg are popular spices in the fall and winter. They are interwoven into the season for the warmth they create but can be used year-round. Spices have been used for centuries for their medicinal purposes, and as flavoring agents and to preserve food. While including spices in your meals is a great way to enhance flavor, it significantly increases their healthfulness since they are a rich source of polyphenols and antioxidants. Here we break down each of these spices, tell a little about their health benefits and give you a few ideas on foods they pair well with. Anise: Anise comes in different varieties; seed, fennel, and star. It is known for its licorice flavor that comes from a compound call anethole. Anethole is found naturally in high concentrations in the oils of anise and is used in a variety of medicines and pharmaceuticals (1). Anise pairs well with fish and stews. Star anise is one of the main ingredients in Chinese 5 spice powder and Chinese cuisine (2). Allspice: Allspice is derived from the dried berries of the Caribbean tropical tree, Pimenta dioica. It is used in Central American cuisines (i.e. think jerk dishes in Jamaican cuisine) for seasoning meat and desserts. It is rich in polyphenols known for their anti-bacterial, anti-hypotensive, anti-neuralgic, and analgesic properties and studies in animals show some of the compounds it contains may offer protection against tumor growth (3,4). Cardamom (Green): Cardamom is a part of the same family as ginger and is made from the seeds of different plants. Studies have shown it plays a role in oxidative stress by enhancing anti-inflammatory enzymes. Its benefits are diverse in that it’s been linked to improvements in blood sugar and lipid markers (5), gastrointestinal health as well as a potential role in chemoprevention (6). It has a sweet and pungent taste and pairs well with chicken and lamb and is used in Indian and Middle Eastern cuisine. Cinnamon: Cinnamon comes from the inner bark of several trees. While it's popular for its role in many foods as a flavoring agent and condiment, it is well known in the literature for lowering blood sugar levels (6). Cinnamon pairs well with many spices, apples, cocoa, breakfast and brunch options and can be found in Indian, Mexican, Moroccan and Middle Eastern cuisine. Cloves: Cloves have one of the highest polyphenol counts clocking in at 16047.50 mg/100 g. It has antibacterial, antiviral, and antifungal properties which are largely attributed to its high polyphenols and unique oils. When it comes to food they pair well with baked ham and pork and work well with many other spices too. Ginger: Ginger is a root derived from the Ginger plant, a member of the turmeric family. It is thought to have originated in India. It is used in foods for its hot, fragrant spice but also is popular in medicine (1). Studies have shown its role in combating nausea, minimizing inflammation, managing blood lipids, aiding in tumor suppression and growth, and as anti-bacterial agent, too. Nutmeg: Nutmeg and mace are relatives in that they come from different parts of the same tree. They are derived from an evergreen tree indigenous to the Spice Islands in Indonesia (1). Nutmeg leans a bit sweeter in taste and while there are many foods it can be used with it pairs well with cheese/cheese dishes, cream, milk and spinach. This is one of the primary spices you’ll find in Eggnog during the holiday season (2). A little goes a long way when it comes to flavor. Favorite Fall and Winter Spices Did you know that your favorite seasonal spices can easily be made at home as they are just combinations of the spices above? Gingerbread Spice: Ginger, Cinnamon, Nutmeg, Cloves, and Allspice Pumpkin Pie Spice: Cinnamon, Ginger, Nutmeg, and Cloves Apple Pie Spice: Cinnamon, Ginger, Nutmeg, and Cardamom Why Dr. Sears Like Using Spices The best raw fruits (primarily berries) contain about 0.1 % of weight as polyphenols, raw vegetables about 0.2%. Dried spices are about 5% of their weight as polyphenols. This why they are so bitter. The ultimate benefit of polyphenosl is to activate AMPK which in turn inhibits Nuclear Factor Kappa B (NF-kB). This reduces cytokine formation. Most polyphenols are totally water-insoluble and therefore can't be absorbed. However, they can be metabolized by bacteria in the colon to smaller fragments containing phenolic structures that can be absorbed. This is why we recommend consuming various sources of polyphenols during the day; fruits, vegetables, spices and also maqui berry. The beauty of maqui berry polyphenols is they are directly absorbed by the body to have maximal impact on activation of AMPK. Tips For Incorporating into Your Foods We tend to be creatures of habit with our meal prep, but spices have a way of elevating the taste of anything we make to have it feel new and different. To avoid over-powering your dishes start adding a sprinkle or pinch first and then add small amounts as needed. Here are a few ways to add them into your day. Add them into your roasted vegetable mixes and stir-fries Rub on top of your meats for cooking or use them in your marinades Mix into yogurt and oatmeal Add into sour cream, plain yogurt and hummus for dipping vegetables and fruit Sprinkle them on top of your coffee grounds or into your tea before brewing Add into your sauces, soups, and stews Incorporate into salads and salad dressings You May Also Like: Herbs and Spice - What to Know References Rosa Vázquez-Fresno, Albert Remus R. Rosana, Tanvir Sajed, Tuviere Onookome-Okome, Noah A. Wishart, David S. Wishart. Herbs and Spices- Biomarkers of Intake Based on Human Intervention Studies – A Systematic Review. Genes Nutr. 2019; 14: 18 Page, K. Dornenburg, A. 2008. The Flavor Bible: The Essential Guide to Culinary Creativity, Based on the Wisdom of America's Most Imaginative Chefs Hardcover. Little Brown and Company. Lei Zhang, Bal L. Lokeshwar. Medicinal Properties of the Jamaican Pepper Plant Pimenta dioica and Allspice. Curr Drug Targets. Author manuscript; available in PMC 2014 Jan 14. Lei Zhang, Nagarajarao Shamaladevi, Guddadarangavvanahally K. Jayaprakasha, Bhimu S. Patil, Bal L. Lokeshwar. Polyphenol-rich extract of Pimenta dioica berries (Allspice) kills breast cancer cells by autophagy and delays growth of triple negative breast cancer in athymic mice. Oncotarget. 2015 Jun 30; 6(18): 16379–16395 Daneshi-Maskooni M, Keshavarz SA, Qorbani M, Mansouri S, Alavian SM, Badri-Fariman M, Jazayeri-Tehrani SA, Sotoudeh G. Green cardamom supplementation improves serum irisin, glucose indices, and lipid profiles in overweight or obese non-alcoholic fatty liver disease patients: a double-blind randomized placebo-controlled clinical trial. BMC Complement Altern Med. 2019 Mar 12;19(1):59. Ajaikumar B. Kunnumakkara, Varsha Rana, Dey Parama, Kishore Banik, Sosmitha Girisa, Sahu Henamayee, Krishan Kumar Thakur, Uma Dutta, Prachi Garodia, Subash C. Gupta, Bharat B. Aggarwal. COVID-19, cytokines, inflammation, and spices: How are they related? Life Sci. 2021 Nov 1; 284: 119201.
9 Tips To Avoid Premature Aging
While we know that aging is inevitable, no one wants to think of themselves as getting old. We want to hold on to our youthfulness as long as possible and to only get better with age. Rather than looking at age as overarching, we address the signs as they come whether it’s fine lines and wrinkles, a few more hairs in the sink, blood parameters creeping upward, or the annoying joint and body aches. Although we can’t turn back time, there are lifestyle choices that can lead to the betterment of our years and more successful aging. You won’t be shocked to learn a lot comes down to your diet. Here are 9 tips to help you avoid premature aging and to retain your youthfulness as long as possible. Restrict Calories: Studies show the best way to slow down aging is calorie restriction. You might be thinking this is easier said than done as it can be hard to restrict calories if you are always hungry and fatigued. This is why the Zone Diet maintains the appropriate balance of protein to carbohydrate at every meal and snack to control blood sugar and get to your next meal with minimal hunger. Curb The Sugar: Sugar is one of the hardest habits to kick but its intake is linked to premature aging. Collagen is a protein in our skin responsible for its strength and elasticity and it naturally declines as we age. A poor diet high in refined carbohydrates accelerates collagen decline. When excess sugar attaches to protein it results in the formation of Advanced Glycation End Products or AGE. This causes our skin to lose its elasticity making it more susceptible to sun damage, fine lines and sagging. Get Your Omega-3s: 90% of individuals fall short on their intake of omega-3s yet the anti-inflammatory benefits of their intake are well established. Omega-3s , specifically EPA and DHA, can activate a group of mediators called resolvins which play a vital role in our ability to combat inflammation and heal from injuries. Omega-3s also impact DNA. Telomeres are the “endcaps” on our DNA and a part of our cell that affects how we age. When they shorten they cause our cells to stop functioning resulting in premature aging. Omega-3s, like those found in OmegaRx 2, have been shown to help reduce this shortening which may help improve longevity. Eat Berries: If you want to keep your memory sharp, make berries your fruit of choice. Not only are they lower in sugar than other fruits, but their high polyphenol content can protect brain cells from inflammation and cell damage possibly helping to delay the onset of diseases that impact memory. Increase AMPK: Studies have shown that AMPK, a master switch of metabolism, naturally declines with age. Unfortunately, as our levels of AMPK drop our body composition begins to change and with that comes an increase in abdominal fat. The good news is that simple dietary changes can help minimize this trend by increasing our natural levels of AMPK. Polyphenols found in fruits and vegetables are one way to boost AMPK. Think Cocoa Flavonols: Cocoa is rich in a group of polyphenols called flavonols which have been shown to be protective in minimizing age related cognitive decline. In addition, studies show cocoa flavonols improve blood flow and when used during exercise can help reduce exercise-induced oxidative stress and even alter how the body uses carbohydrates and fats for fuel. Minimize Stress: Stress presents itself different in all of us, but at the cellular level it leads to inflammation and potential damage of our DNA. One of your best defenses comes from trying to minimize inflammation through the foods you eat. This is why the Zone Diet, omega-3s and polyphenols become one of your best defenses since they are based upon helping to control inflammation in the body. Dr. Sears also encourages the use of meditation to help reduce stress. Taking 5-10 minutes to focus on your breathing can help reduce stress making you feel calmer and mentally focused. Rest Up: Not getting enough sleep can literally take years off your life. Sleep deprivation has been linked to obesity, diabetes and heart disease. Even if you think you need less sleep with age it’s not true. Try to get at least 7 hours of sleep each night to give your body the rest it needs to rejuvenate. Hydrate: While the science isn’t quite there on water consumption reducing fine lines and wrinkles, what is clear is that with age comes greater risk for dehydration. As we age our ability to feel thirst declines making it even more important to hydrate regularly. Declines in muscle mass, kidney function, physical and cognitive function along with the use of more medications and reduced thirst put older adults at much greater risk of dehydration. Filling a large water bottle at the start of the day and putting it in a visible place is a good daily reminder to make sure you get what you need. You can see from these tips that many elements of the Zone play a key role in helping to slow down the aging process or premature aging. Tell us in the comments what about the Zone helps you feel and look your best.
10 Foods To Add Protein Powder To
It’s hard to believe with how much we hear about protein that individuals still fall short on their needs. Dr. Sears recommends individuals consume at least 25 grams of protein at each meal. Did you know that adults 51 and older are more likely to fall short on their protein intake and have poorer diet quality? (1) In fact, those ages 51-60 are more likely to have poorer diets than their peers 60 and older. This poor diet quality is associated with decreased intake of micronutrients that play a key role in immunity and possible limitations in physical performance and decreased muscle mass due to poor protein intake. There are various reasons people fall short on their needs. Supplementing with protein powder can be an easy way to improve diet quality and get you closer to the guidelines of the Zone. Protein powder can make some foods that aren’t necessarily favorable in the Zone better choices by minimizing the impact of those foods on spiking blood sugar. This can also be helpful for kids or older adults who have a hard time meeting their needs or an easy way to sneak protein into food choices that aren’t the most ideal. 10 Foods You Can Add Protein Powder To: 1) Salad Dressings 2) Soups/Stews 3) Sauces 4) Yogurt 5) Oatmeal 6) Smoothies 7) Beverages 8) Baked Goods* 9) Mashed Potatoes* 10) Pancakes* *Although these starchy foods are not considered favorable in the Zone for those with poor diet quality or picky eaters, adding protein powder to these foods is a great way to sneak in some extra nutrition while adding more balance their to meals. Why Use Zone Protein Powder? Zone Protein Powder is an all-natural source of protein that’s flavor-neutral and designed to be added to soups, smoothies, yogurt, dressings, stews, and oatmeal to bring up the protein levels in your meals and snacks to match the Zone Diet guidelines. It is gluten free and sugar free. Fortified with 23 vitamins and minerals, our specialized protein blend of whey and milk protein dissolves quickly and is slowly absorbed by the body to keep you in the Zone without hunger when combined with a favorable balance of carbohydrates and monounsaturated fat. References: 1. Krok-Schoen JL, Archdeacon Price A, Luo M, Kelly OJ, Taylor CA. Low Dietary Protein Intakes and Associated Dietary Patterns and Functional Limitations in an Aging Population: A NHANES analysis. J Nutr Health Aging. 2019;23(4):338-347.
11 Meal Planning Tips
Meal planning is just like it sounds. It is taking the time to think ahead about your meals, plan out your menu, shop for the ingredients and do the prep work. The benefits are that planning ahead saves you time and money, is better for your health, and reduces stress. Studies show that individuals who frequently plan their meals have healthier diets and are less likely to be overweight or obese. If you tend to wing your meals or meal planning is not something you regularly do, here are some tips that can help you get started. 11 Tips To Get Started With Meal Planning 1. Start Simple: Pick just a few nights per week to start with. If Meatless Monday is already part of your routine or one weekend night is always take-out, stick with it and maybe add one or two more nights into your plan. 2. Survey Your Household: Start with meals everyone in your family enjoys. If you have picky eaters or lots of meal preferences adding in a taco night or a PastaRx night is a great way to make one meal that can be tailored many ways. 3. Check The Weekly Ads: We often have a routine to our eating but checking to see what is on sale for the week or using seasonal produce is a great way to add some variety to your meals and also save you money. 4. Look At Your Week Ahead: Looking at your schedule for the week can help guide what meals you choose and when. If you know certain nights are later than others make that night your easiest meal that involves minimal food prep or make that your leftover night. 5. Make Extra Food For Lunches And Dinners: Buying in bulk can save you money and making foods in bulk can save you time too. If chicken is on your menu make some extra that can be used in salads for lunches or dinners. Cook or prep extra vegetables the night before as an add on for a quick Zone Pasta meal or to go with another protein choice. 6. Breakfast For Dinner: This is an easy meal that can be healthy too! Veggie omelets, oatmeal, or even protein pancakes for kids with fruit are healthy and quick options. Zone cereal and Zone Shakes also come in handy as they are fast, convenient, and already Zone balanced. 7. Don’t Forget The Snacks: Make sure to have plenty of healthy snacks on hand. Keep fruit, cut-up veggies, cheese sticks, nuts, ZoneRx bars and shakes and other grab-and-go options on hand. Keep the non-perishable items visible on your counter, in your purse, gym bag, car, or office, as something to have when hunger sets in. 8. Don’t Try A New Recipe Unless You Have Time: Keep the tried-and-true recipes to the weeknight meals and save the new recipes for a weekend or a day when you have time. The first time you make a new recipe always takes longer than expected. Save yourself the stress and frustration and only do new recipes when time is on your side. 9. Don’t Throw Out Your Weekly Menu: Use your meal plan as a jumping off point for the following week. This will be a guide so you know what worked and what didn’t and to save you time. This is a great way to know which ingredients you are running low on, which meals you should you make more of and what you might tweak next time. 10. Plan Ahead: Meal planning takes time so designate in your calendar what day and time you plan to make your menu, what day you want to shop, and when to do you food prep. Just remember all this planning and prepping ahead will make your weeknights go so much smoother. 11. Be Flexible: Things come up during the week, plans get canceled, events get rained out and if you have to push something or move things around don’t stress it. You’ll actually feel more comfortable changing things up knowing you have everything you need on hand. The key with meal planning is to keep it simple. Even if you are using pre-packaged healthy foods to plan, that counts. Take it one meal or one day at a time and work your way up. As you get more accustomed to planning you will find you spend less time doing it and will reap the benefits that come from it; cost savings, weight control and improved health. References 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.
Tips To Reduce Pesticides In Your Produce
Eating fruits and vegetables, whether organic or conventional, far outweighs the risks of the pesticides they may contain. That said many of us still want to minimize our intake when possible. Even if you don’t have the luxury of buying organic foods there are things you can do at home to help reduce your intake of pesticides in the produce you purchase. Tips to Reduce Your Intake of Pesticides From That National Pesticide Information Center1 To avoid exposure to a single pesticide make sure to include a variety of fruits and vegetables in your diet. Thoroughly wash all produce whether it has a peel or is labeled organic. To avoid pesticides sticking to produce, wash under running water instead or soaking or dunking it. Air or spin produce dry or wipe with a paper towel or clean cloth towel when possible. Scrub firm fruits and vegetables like melons and root vegetables Remove the outer layer of leafy vegetables, such as lettuce or cabbage. Peel fruits and vegetables when possible. To avoid residues that might accumulate in the fat of animal protein, trim fat and skin from meat, poultry, and fish. If intake of fruits and vegetables is low, consider supplementing with purified polyphenol extracts that have minimal pesticides. Ranking of Pesticides in Fruits and Vegetables2 The Environmental Working Group is an organization that has created a ranking system of fruits and vegetables based on their likelihood of being contaminated with the highest levels of pesticides. The ranking is established after the fruits and vegetables have been washed or peeled. The top offenders include those that have soft skins because they are more likely to absorb pesticides, which they term the “Dirty Dozen”. If you already purchase some organic produce or are thinking about making the switch, buying organic based on the Dirty Dozen list might be a good place to start. Here is the 2021 list. This year’s "Dirty Dozen" includes: Strawberries Spinach Kale, collard and mustard greens Nectarines Apples Grapes Cherries Peaches Pears Bell and hot Peppers Celery Tomatoes The good news is that there are a good number of non-organic fruits and vegetables without high levels of pesticides. Since many fruits and vegetables have peels, they offer a higher level of protection, which have been dubbed the “Clean 15” since they have little to no pesticides. This year's "Clean 15" includes: Avocados Sweet corn* Pineapple Onions Papaya* Sweet peas (frozen) Eggplant Asparagus Broccoli Cabbage Kiwi Cauliflower Mushrooms Honeydew melon Cantaloupe Click Here to Download Your Easy Produce Shopping Guide References: Shoppers Guide to Pesticides and Produce. https://www.ewg.org/foodnews/full-list.php. Accessed: August 27, 2021. Minimizing Pesticide Residues in Food. Available at: http://npic.orst.edu/health/foodprac.html. Accessed: August 27, 2021.
Packing For A Day On The Go
There are so many things that can stand in the way of good health, but often the difference between failure and success is whether you plan ahead. If you have a full day of meetings on the road, are taking a weekend road trip, or doing a beach day, here are ideas of what you can bring while staying in the Zone. Now if a meeting runs over, there are no healthy options along the way, or the lines are too long to stop, you have everything you need on hand. Protein Ideas Greek Yogurt: Easy to bring on the go if you have ice packs. Some individual containers have up to 20 grams of protein per serving. Jerky: There are so many varieties and high-quality brands out there. They are a bit higher in sodium and some have sugar so do pay attention to labels and portions. String Cheese: Easy on-the-go choice and having them pre-packaged keeps portion in check. Couple with a piece of fruit and you have the ideal zone snack. Hard-Boiled Egg Whites: Eggs are considered a high biological value food, meaning they contain all the essential amino acids your body needs. To reduce the saturated fat in the yolk, swap it out with healthier fats like hummus or guacamole for an easy snack. Just don’t pack and forget about them please! Chicken or Tuna Salad: Left-over chicken or canned tuna makes for a great protein choice. Swap the mayo for Greek Yogurt to make a healthier alternative. Deli Rollups: Wrap lean deli meat in romaine lettuce leaves for an added crunch without the added carbs of bread. Edamame in Pods: These can be found in the freezer section. Place in a baggie in the morning and pending when you eat they’ll be thawed while helping to keep some of your other things on the cooler side. A ½ cup of pods supplies 10 grams of protein, 4 grams of net carbs, and 3.5 grams of fat. A little low on the carbs but pretty close to being Zoned. Healthy Carbs Veggie Sticks: Cut up cucumbers, peppers, radishes, and cherry tomatoes make for a filling snack plus they can be hydrating too. Make them even yummier with a side of dip, hummus, or guacamole. Fruit: Aim for fruits that travel well like Clementines, oranges, apples, or pears. Homemade Chickpeas: If you need a crunchy snack roasted chickpeas are it. Simply drain and rinse the chickpeas, pat dry, lay on a sheet pan, and drizzle with olive oil and seasonings of your choosing. Bake at 425 for 30 minutes (turning halfway through to ensure they don’t burn). Low Carb Tortillas: These are a better alternative to bread just make sure to read the carb amounts on the label. Fat Hummus: There are so many varieties of hummus available which makes it great as a dipping option for veggies on the go. Some also come in convenient single-serve packs which is a great way to bring it while keeping portions in check and avoiding waste. Again just pay attention to portoins as one single-serve might be your whole fat requirement for a meal. Guacamole: Guacamole is rich in heart-healthy fat making them a great option for dipping or spreading. Look for the guacamole minis but keep an eye on the amount of fat in a serving. Nuts: There are so many flavors and varieties in the marketplace now. Try and keep it simple by looking for ones that have just a couple ingredients on the Nutrition Facts Panel. Beware of portions as even a small bag can be up to 3 servings and that is easy to consume in one sitting or on a long drive. Seeds: Pumpkin and sunflower seeds are a moderately good choice and they do contain some protein. Use in moderation as they are high in omega-6 fats (more pro-inflammatory). Plus, they can easily rack up the calorie count of your meal. Combo Foods: If you don't have time to calculate just remember to have your meals and snacks on the go be a blend of protein, healthy carbs, and fat. The following are just an idea of a few pairings. Put them in a mason jar and bring them on the go for an easy meal. Greek Yogurt and Berries topped with a little Zone Cereal Mixed Greens, Tomatoes, Basil, Mozzarella Balls, Precooked Chicken with Vinaigrette Overnight Steel Cuts Oats with Berries and Protein Powder ZoneRx Shakes: 1 scoop of powder with 10-12 ounces of lactose-free milk and mix. A great on-the-go option with the right balance of macros, and no need to think. Zone Protein Bites- An easy and delicious make-ahead snack! Click here to view the recipe. These are just some simple tips to keep you in the Zone all day long! Let us know which ones are your favorites or how you plan ahead for a day on the go in the comments below.
Olive Oil Benefits
Olive oil has been prized for thousands of years for its health benefits. As to why remains a more open question. As a source of polyphenols, extra virgin olive oil is relatively low compared to berries and other sources of polyphenols like unrefined cocoa powder, as shown below: Polyphenol source amount per 100 g increase in polyphenols compared to olive oil. The numbers above indicate that when comparing the identical weights of various food sources, berries contain four to ten times more polyphenols than extra virgin olive oil. Unrefined cocoa powder contains more than 100 times the polyphenol levels compared to the same weight of olive oil. So, maybe it is not the polyphenol content that counts for the touted health benefits of extra virgin olive. If not, then what else might be in extra virgin olive oil? I believe the answer is the unique anti-inflammatory phenols contained in extra virgin olive oil. A little terminology is always helpful. A polyphenol is defined as containing two or more phenyl groups in a molecule. A phenolic compound has only one. Furthermore, most polyphenols are composed of polymers that are not absorbed, whereas a phenolic compound contains only monomers easily absorbed. There is nothing magical about a phenol group per se since benzene has a single phenyl group, and no one touts the health benefits of consuming benzene. It is the structure of the phenolic compounds that make extra virgin olive oil so unique. Here they are shown below: The first two compounds are tyrosol and hydroxy-tyrosol which are potent anti-oxidative compounds (1,2). The third structure is oleocanthal which has anti-inflammatory properties (3). To be correctly termed as a polyphenol means the compound must contain at least two phenyl groups, and none of the active compounds in extra virgin olive oil meets that criteria. For comparison, I have enclosed the structure of a true polyphenol with three phenyl groups. This specific polyphenol (a delphinidin) is found in blueberries, maqui berries, red wine, and black beans. Unfortunately, most of the delphinidins and other polyphenols found in fruits and vegetables are in the form of polymers. As a result they are poorly absorbed into the blood. It is only chromatographically purified extracts of the maqui berry that you will find delphinidins as monomers. That is why the polyphenols found in purified maqui extract are highly bioavailable, just like the phenolic compounds found in extra virgin olive oil (4). If the active ingredients don’t get into the blood, they will not do you much good. Getting back to extra virgin olive oil, what you are looking for is the levels of phenolic compounds, not the polyphenols. Most marketers of olive oils don’t have a clue what those levels are because they are challenging to analyze. We are currently doing 3rd party testing on the Zone Extra Virgin Olive Oil batch we just received from Italy and plan to post the results shortly. Even though its hard to test these compounds, one easy way to know it's a quality oil and contains phenolics is the cough test. Take about one teaspoon of extra virgin olive oil and put it on the tip of your tongue. It should taste like melted butter. The lack of any bitter taste indicates low levels of free fatty acids. Then use your tongue to flip it to the back of your throat. If it contains high levels of phenolic compounds, you will get a coughing response. The greater number of coughs you get from this test, the higher the levels of phenolic compounds. This simple test is why Italians refer to a “two-cough” extra virgin olive oil as their standard of excellence, not the total levels of polyphenols. The Zone Labs Organic Extra Virgin Olive Oil is a “two-cough” oil. References 1. Karkovic MA et al. “Hydroxytyrosol, tyrosol and derivatives and their potential effects on human health.” Molecules. 2019 24:2001. 2. Angeloni C et al. “Bioactivity of olive oil phenols in neuroprotection.” Int J Mol Sci. 2017 18:2230. 3. Pang KL, Chin KY. “The biological activities of oleocanthal from a molecular perspective. Nutrients. 2018 10:570. 4. Schon C et al. “Bioavailability study of maqui berry extract in healthy subjects.” Nutrients. 2018 10:1720.
Extra Virgin Olive Oil: Q/A Video with Dr. Sears
Extra virgin olive oil (EVOO), not refined olive oil, is one of the richest of all oils in terms of polyphenols. In this video Dr. Sears discusses why he considers EVOO one of the best oils out there, how it compares to other oils in the consumer marketplace, the health benefits, and how to pick a quality oil. See what he has to say.
Healthy Habits for Weight Loss
Turning the page on a new week, new month or new year brings hope, a sense of new beginnings and a fresh start. No matter where you begin, be realistic with yourself. Setting lofty goals or intentions is like trying to get the perfect photo to post on social. Just like you rarely get everyone smiling on the first try, it takes several attempts to get it right, requires work, and sometimes it’s just not realistic. The best way to be successful with your goals is building on what you’re already doing right now, no matter how big or small, and determining what tools you have and need to get you there. This will create habits that stick and make your goals more attainable. Here are some ideas for small things you can do or add into your weekly routine to keep up the healthy habits you’re trying to achieve in 2021. Define Your Goals and How You Plan To Reach Them: Saying you want to lose 10lbs could be a realistic goal, but your success will depend on your plan to get there. Ask yourself what you need to do to reach your goal; whether its logging meals daily, grocery shopping every Sunday, meal planning, enlisting the support of family, establishing an exercise routine, and/or weekly food delivery. Write down the tools you have and the ones you need to succeed. Each week evaluate what’s working, what’s not, and where you can improve. Make Time For Your Priorities: It’s easy to have the best intentions going into the day and then have it spiral out of control with meetings, appointments, or things you hadn’t planned. Getting up early to either prep your meals or workout is a great way to set the day up for success. Not a morning person? Schedule your calendar at the start of the week based on when you want to shop, meal prep, menu plan, or workout. When its already built into your schedule you’re more likely to have it stick. Remember there is always time for the things you prioritize. Try A New Recipe Each Week: If 2020 was the year you ate out less and cooked more at home, build on this healthy habit. Break up the monotony of your weekly meals by incorporating one new meal into your repertoire each week. This is a great way to add more variety to your meals, spice things up, make them healthier and try new things. If you can’t eat out with family and friends why not make this a social event and pick a recipe with a friend or family member and make it together virtually. Move More: A study recently published in the Annals of Internal Medicine confirmed that globally overall activity levels declined during the pandemic (1). Even if you’ve continued to workout, chances are your overall lifestyle activity has declined due to running less errands, working remotely, and trying to streamline your daily activities to minimize exposure. Try and get short bursts of activity wherever you can such as walking the stairs in your house every hour, taking a walk around the neighborhood a few times a day, or bring a little extra fire and intensity to the workouts you’re already doing. Declutter Your Kitchen: One of the biggest things working against you could be your environment, especially if you’re still working remotely or spending more time at home. Studies show that individuals eat less when they’re in an environment that is less cluttered and less chaotic. Declutter your countertops, keep healthy foods in your line of vision, keep processed foods out of reach or avoid buying, and make sure to keep your pantry and fridge stocked with easy to grab healthy options like nuts, Greek yogurt, cheese sticks, fruit, hummus, or veggies. Don’t Ditch the Carbs, Swap Them: Processed carbohydrates (breads, pastries, cereals, starchy snacks and sweets) are convenient, but the calories can add up quick. Replacing simple carbs with those rich in fermentable fiber like vegetables and fruit improves the release of hormones in the gut tied to satiety. These hormones send signals to our brain staying stop eating. Just remember to increase your intake of fiber rich foods slowly and consume more water when you do. This will improve digestion and keep everything moving. Evaluate Your Relationship With Alcohol: Maybe the idea of Sober January wasn’t a bad one. Alcohol consumption has drastically increased over the past year with heavy drinking (more than 4 glasses) in women spiking 41% (2). Alcohol can wreak havoc on our mood, energy, activity level, and relationships making little to no alcohol the ideal choice. Evaluate your relationship with alcohol and if it might be time to change the frequency of your consumption. Show Some Gratitude: One thing we learned in 2020 is gratitude and to not take things for granted. Having gratitude and expressing it in small ways can promote feelings of happiness, decrease stress, and improve mental well-being. This could be done through writing notes of appreciation, verbalizing thank you’s or writing down what we’re grateful for daily. The goal is to focus on what you have, not what you lack which promotes greater satisfaction and happiness (3). Check out our daily gratitude journal here. As we kick off 2021 with our hopes of a fresh start, make sure to give yourself credit for all the positive things you did for your health in 2020. Build on these positive behaviors, congratulate yourself when you hit milestones, and don’t be hard on yourself if you slip up. Set realistic and achievable goals and we know this will be your best year yet. Remember that no matter what your health goals are this year that we’re always here to help! Tison GH, Avram R, Kuhar P, Abreau S, Marcus GM, Pletcher MJ, Olgin JE. Worldwide Effect of COVID-19 on Physical Activity: A Descriptive Study. Ann Intern Med. 2020 Nov 3;173(9):767-770. Alcohol Consumption Rises Sharply During Pandemic Shutdown; Heavy Drinking by Women Rises 41%. Available at: https://www.rand.org/news/press/2020/09/29.html. Accessed: January 7, 2021. Giving thanks can make you happier. Available at: https://www.health.harvard.edu/healthbeat/giving-thanks-can-make-you-happier. Accessed: January 7, 2021.
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