7 Tricks for Dealing with Your Halloween Treats
Halloween is here and it doesn’t have to be a dieting nightmare. Here are a few tricks to take the fright out of dealing with all those treats and how choosing the right indulgence won't keep you running back for more! Be Choosy With Your Treats- You can still take part in the Halloween festivities without depriving yourself completely. If you want to have a few pieces of candy, go for the fun-size version vs. full size. Look at the nutrition facts panel too prior to eating so you can gauge how much you want to allot yourself. While a fat-free option like candy corns or fruit-snacks might seem like a better choice, it can actually turn out to be the worst since it will quickly spike your blood sugar leaving you running back for more (see chart below). Dark chocolate (70-85%) might be better giving you a hint of sweet without the spike in blood sugar due to its high fat content. Just remember to keep your portions in check since with higher fat, comes higher calories too. No matter what you choose, tying your treats in with some kind of protein or consuming after a meal or snack can help avoid spiking your blood sugar levels too much. Want to engage all your senses and satisfy your hunger without the guilt? A ZoneRx bar might be the perfect fix. Forego the Bargains - Halloween is only a day, but the candy seems to linger around until the holidays. You can’t go too many places without being bombarded with a bowl of candy or a sale at the supermarket or drugstore. If you've waited until the last minute to grab your candy, you're in luck as it lessens the amount of time candy is in the house and limits the temptation to dig into those bags before the big night arrives. Too late? Don't worry there's still time to avoid those deals! You'll need that willpower in the weeks ahead as they clean out the inventory and get ready for Thanksgiving and Christmas. Buy Candy You Don’t Like or Give It Out First - If you know Snickers and Reese’s Peanut Butter Cups are your downfall, avoid buying them altogether or make sure those are the first treats to go. Choosing candy that isn’t a big temptation allows you to exercise greater portion control. Better yet, not having it around avoids overindulging all together. Consider Non-Candy Treats - It might be too late this year, but if you live in a neighborhood with younger kids, consider giving out small bags with non-candy treats like Halloween stickers, pencils, tattoos, Playdoh or popcorn. With all the candy they’ll get, this is something fun for them to receive plus your waistline will thank you too! Eat Before You Go - Whether you’re going to a Halloween party, socializing with neighborhood friends or taking the kids out, make sure you eat before you go. By having a meal or snack with protein and healthy carbohydrates prior to leaving, you’ll be less apt to overindulge. Give It Away - Just remember, Halloween is only one day, and it doesn’t have to begin the slippery slope through the holiday season. If you have leftover candy, consider donating it or bringing it into the office for your co-workers. Let the kids choose which candy they like and put aside into small bags. Whatever is left over put in the freezer, save for the holidays or put somewhere out of sight to avoid the temptation to go back for more. There's Still Time to Stock Up and SaveBuy 3 ZoneRx Bars and Get 1 FREE!Offer valid through 10.31.19
Fall Inspired Recipes
Our memory of summer has started to fade now that shorter days, longer nights, and cooler temps are here to stay. Take advantage of the season and get inspired with all it has to offer from apple to pumpkin picking, leaf peeping and weekends at home with family and friends. With the changing of the seasons comes a change in how we cook as we switch to comfort foods, soups, casseroles and more. Here are some of our fall inspired recipes that will keep you warm throughout the season but feeling good knowing you haven’t strayed from the Zone. Baked Oatmeal Baked oatmeal is perfect for anyone looking for a quick and satisfying meal. Put in a food storage container, then grab and go on your way to work. Baked Oatmeal : Instructions Preheat oven to 350°F. Mix the dry ingredients in one bowl except for fruit. Mix the wet ingredients in another bowl. Add the wet to the dry until well incorporated. Fold in strawberries and almonds. Lightly spray a 9-by-9-inch pan with nonstick cooking spray. Place mixture into pan. Bake about 30 minutes. Test the center with a toothpick. Slower Cooker Pumpkin Chili The pumpkin in this recipe is subtle and offset with a mild heat from the chili beans and chili powder. If you like a little more heat consider adding some jalapeno. This is a great recipe if you want a fix it and forget it meal, but don’t want to have to wait the whole day. Start it after breakfast for an easy lunch or early afternoon in time for dinner. Slow Cooker Pumpkin Chili : Instructions In a medium skillet, brown meat, stirring often, until crumbly and no longer pink, about 10 minutes. Drain and discard any fat. Transfer ground beef to a slow cooker and stir in onions, diced tomatoes, pumpkin, chili beans, black beans, pumpkin pie spice, chili powder and jalapeno if desired. Set cooker to low, cover, and cook at least 3 hours. To round out your Zone meal completely you need a little more carbohydrate. Do something easy that can be prepared in no time like a side of sautéed broccoli or a colorful non-starchy vegetable of your choosing. Sautéed Broccoli- Side Dish : Instructions Heat olive oil in small skillet over medium to low heat Add the garlic and cook for 1 minute. Add the broccoli, seasonings of your liking to taste and toss with the olive oil and garlic. Once the broccoli turns bright green and becomes tender remove from heat and serve. Family Style Spiced Apple Pie Orzo Apple sauce and pumpkin spice turn this Zone Pasta Orzo recipe into a fragrant warm breakfast, perfect for any morning. If you cook the pasta and oats the night before it can be ready in less than 5 minutes. Family Style Spiced Apple Pie Orzo : Instructions Prepare Zone PastaRx Orzo and steel cut oats according to package directions the night before. Heat the cooked orzo with applesauce in the microwave. Stir in pumpkin pie spice, stevia and extra virgin olive oil. Top with yogurt and pecans. Pumpkin Spice Chickpeas- Side Dish This is a great side to have on hand when you want a little crunch or a great substitute for croutons on salad. Each serving is 9 grams of carbohydrate and 1.5 grams of fat so you’ll need to add an ounce of lean protein to make it Zone complete. Pumpkin Spice Chickpeas- Side Dish : Instructions Preheat oven to 350. Rinse chickpeas and pat dry with a paper towel Place chickpeas in a large bowl or ziplock bag and add extra virgin oil, mixing all around In a small bowl, mix together pumpkin spice, allspice, turmeric and salt. Stir well. Pour the spice blend over the chickpeas and mix until everything is well coated. Spread the chickpeas onto a lined baking sheet. Bake for about 60 minutes, stopping every 15 minutes to shake the chickpeas around. Chickpeas should have a nice crunch to them {{cta('febc6b43-041d-489c-80ea-a33f0b044239')}}
Zone Diet: Peach Recipes
If you haven’t taken full advantage of peach season you’re in luck because there’s still time to enjoy it. Peach season starts in early May and goes through the end of September. While we know these fuzzy fruits will still be available at your grocer for weeks after the season ends, there’s nothing quite like the juiciness and flavor they offer at their peak. Plus, did you know that one small peach supplies 100mg of polyphenols, about 50 calories, 2 grams of fiber and numerous vitamins and minerals? What's not to love! Get peach inspired with these Zone friendly recipes. Peach Salsa Yield: 8 Servings of 1/3 cupTotal Time: 20 minNutritional facts per serving: Calories 25, Protein: 1g Total Fat: 0g Carb. 6g Fiber 1g Ingredients:2 cup Peaches - chopped (I used sliced frozen -thawed)1 cup Roma tomatoes - diced1/2 cup Red onion - diced1 Jalapeno - minced1 clove Garlic1/3 cup Fresh cilantro - chopped2 Tbsp Fresh-squeezed lime juice Instructions:1. Combine all ingredients.2. Refrigerate for a few hours. Chicken and Vegetable Stir Fry Yield: 4 Servings Total Time: 25 minutesNutritional facts per serving: Calories 350; Protein 26g, Fat 11g Carb 39g Fiber 9g Ingredients:1 tbsp balsamic vinegar2 tbsps fresh-squeezed lime juice - or lemon2 tbsps agave nectar1 tsp vanilla1 tsp ground ginger2 cups fresh or frozen peach slices - (unsweetened) thawed2 1/2 cups mixed berries - fresh or frozen (unsweetened) thawed1 tbsp olive oil14 oz boneless skinless chicken breast - cut into bite sized pieces1/3 cup Kitchen Basics unsalted vegetable stock - divided2 cups green beans1 red bell pepper - sliced3/4 cup onions - sliced1 tomato - chopped1 (6 oz) can mushroomsground black pepper2 tbsps low sodium soy sauce4 tsps extra virgin olive oil Instructions:1. In a bowl large enough to hold all the fruit whisk vinegar, lime juice, agave nectar, vanilla and ginger.2. Add a few berries and mash them. 3. Add peaches and remaining berries, toss a few times. 4. Meanwhile, heat skillet over medium high heat. Add oil, then stir fry chicken 5 to 6 minutes, remove and set aside. 5. Add 3 tablespoons stock, green beans, onions and pepper to skillet; stir until crisp tender, 3 to 4 minutes. 6. Add cooked chicken, mushrooms, black pepper, soy sauce and remaining stock; toss until coated.7. Serve and top each serving with 1 teaspoon of extra virgin olive oil.8. Toss the fruit before serving to mix the juice from the berries with the sauce and serve. Tuna Salad Zoned This healthy tuna salad tastes delicious and has no guilty bad ingredients.Yield: 1 ServingTotal Time: 30 minutesNutritional facts per serving: Calories 350; Protein 26g, Fat 11g Carb 39g Fiber 9g Ingredients 2 oz Chunk light tuna in water1/4 cup Cottage cheese1/4 cup Garbanzo beans6 Olives2 tsps Cashew nuts1 tsp Dijon mustard - to taste1 Peach1 tsp Dr. Sears' Zone Extra Virgin Olive Oil Instructions: Mix everything together. Have a peach for dessert. Pan Seared Scallops in a Dill Sauce and Peach Peach is the star of the show and pairs very nicely with the pan seared scallops.Yield: 2 ServingsTotal Time: 30 minutesNutritional facts per serving: Calories 331: Total Fat 12g, Carbohydrates 36g, Fiber 4g, Protein 22g Ingredients 1 Peach - cut in half, pit removedCooking spray - olive oil1 oz Goat cheese1 tsp Chives - finely cut8 oz Sea scallops2 tsps Dr. Sears' Zone Extra Virgin Olive OilSea salt and pepper - to taste1/2 cup Arugula1/4 cup Dill Sauce - (see recipe in sides and snacks2 Apples - for dessert Ingredients for Dill Sauce1/3 cup 0%-Fat Greek yogurt2 tsp Dry white wine3/4 tsp Dr. Sears' Zone Extra Virgin Olive Oil1 tsp Garlic - minced1 tsp Dill1 1/2 tsps CornstarchSalt and pepper - to taste Instructions for the peach: Turn the oven to broil. Spray or brush olive oil on peach. Place peach on grill or under broiler until lightly browned. Place 1/2 ounce of goat cheese in center of each peach half, sprinkle with chives and place on top of arugula leaves. For the Scallops: Rinse under cold water and pat dry. Add the olive oil to a heavy skillet. Turn to high heat. Just as the oil begins to smoke, (you’ll notice wisps) add the scallops. Sear the scallops for about 1 1/2 minutes on each side until translucent. Place seared scallops around the peach and arugula. Drizzle dill sauce over scallops. Have an apple for dessert. Instructions for the dill sauce:1. In a small saucepan combine yogurt, white wine, olive oil, garlic, and dill. Turn the heat to low. Do not boil.2. Make a slurry (thin paste) by combining the cornstarch with a little water.3. Whisk the cornstarch mixture into the yogurt, stirring often. Bring to a simmer (that’s when the sauce will thicken) and then return heat to very low. Do not boil.
Inflammation and The Role of Diet
It's not always easy to wrap our heads around the idea that our diets can promote inflammation, especially when you can’t feel it. Generally, the side effects of poorer food choices are more immediate like indigestion, heart burn, bloating, or fatigue. It’s much more intuitive that we’re inflamed when we can feel the symptoms such as redness, swelling or pain. The reality is that our diets are one of the major contributors in producing inflammation (a.k.a diet-induced inflammation). Even though we may not feel it, over time this inflammation can lead to weight gain, increase our risk for disease, and lead to pre-mature aging. Every time we eat we make the conscious decision whether the foods we eat will heal our bodies through good nutrition or promote inflammation. Based on Dr. Sears' research there are three main factors that promote diet-induced inflammation. Here we’ll tell you what they are and tips for how to reduce them using the foods you eat. 3 Dietary Factors that Promote Inflammation Consuming Excess Calories - Excess calorie consumption leads to increased levels of the hormone insulin. Over the long-term this can make us prone to developing a condition called insulin resistance which leads to weight gain, development of disease, and aging. In addition, when we over consume calories it increases the production of free radicals which are known to promote cellular damage and pre-mature aging. The Wrong Balance of Macronutrients: Having the wrong balance of protein, carbohydrate, and fat in our diets can significantly increase inflammation through the hormonal changes they produce. Inadequate Intake of Fermentable Fiber - Fermentable fiber is fiber that the good bacteria in our gut can digest and use as fuel to promote health benefits. When our intake falls short it can disrupt the balance of good to bad bacteria (a.k.a. gut dysbiosis) which can lead to higher levels of inflammation in the blood. Tips for Minimizing Inflammation Through the Foods We Eat Curb Your Calories Calorie restriction has been shown to minimize the risk for disease and slow down the aging process. This is the foundation of the Zone Diet. A typical day in the Zone is about 1200 calories for females and 1500 calories for males. We recommend keeping each meal under 400 calories and snacks around 100-200 calories each. Make Sure You Eat Enough Protein to Maintain Lean Body Mass A protein-adequate diet helps maintain lean body mass which is critical for the long-term success of any calorie-restricted diet. Find out your numbers. We recommend most individuals consume about 25 grams of protein at each meal and about 12 grams in each snack. Balance Your Protein with the Right Amount of Carbohydrates Dr. Sears suggests that the ideal levels of carbohydrates in an anti-inflammatory diet are probably between 100-150 grams per day. This is adequate to help maintain blood glucose levels without causing excessive production of insulin. When carbohydrate intake falls below 50 grams per day (e.g. keto diet) it can lead to an increase in the stress hormone cortisol which plays a role in insulin resistance. We recommend carbohydrates be spread out evenly throughout the day to ensure better blood glucose control and improved appetite control. Make Sure Your Fats are Primarily Monounsaturated and Omega-3s Saturated fats, especially palmitic acid (found in butter), and omega-6 fats are known to promote inflammation. When consuming fats they should be primarily monounsaturated (e.g. olive oil) and/or omega-3 fats as these are non-inflammatory or anti-inflammatory. We recommend spreading out your fat intake throughout the day and aiming for a total of 40-50 grams per day. For Optimal Gut Health Boost Your Intake of Fermentable Fiber and Polyphenols Fermentable fiber includes foods rich in pectins, beta-glucans, guar gum, inulin, and polymers of fructose (i.e. oligofructose). This type of fiber is digested by the good bacteria in the colon resulting in the production of short-chain fatty acids (SCFA) which are critical to maintain a healthy gut. Since most polyphenols are not absorbed, they make their way to the gut where they are metabolized by bacteria. These metabolites then encourage the growth of good bacteria. Dr. Sears recommends consuming at least 30 grams of total dietary fiber per day to achieve adequate levels of fermentable fiber and polyphenols. The best sources would be primarily non-starchy low-glycemic load vegetables with limited amounts of fruits. Although whole grains are good sources for both fermentable fiber and polyphenols, unfortunately they also provide too high of a glucose load to be considered a significant part of an anti-inflammatory diet. Get Your Vitamins/Minerals from Non-Starchy Vegetables and Limited Amounts of Fruit The best source of vitamins and minerals with the least number of calories will always be non-starchy vegetables with limited amounts of fruits. To obtain adequate levels of theses micronutrients with the least caloric impact we recommend consuming 8 servings of non-starchy vegetables and 2 servings of fruit per day. What This Looks Like Eating should be enjoyable and putting this all together is easier than you think. To get the right balance of protein, carbohydrate, and fat with the greatest amount of fermentable fiber and polyphenols comes down to balancing your plate. Just mix and match every meal to your liking with the macronutrients of your choosing using this template below. We know there will be indulgences along the way and that’s OK! Just remember, the more tips you can incorporate on a regular basis, the more you lean the balance in favor of healing rather than inflaming. {{cta('c4f3b27d-8e5b-41f5-8335-c09b72595c2d')}}
Calorie Restriction: Why There's More To It Than Simply Weight Loss
Regardless of what you are told, the only way to lose excess body fat is to eat fewer calories. I have long talked about the benefits of calorie restriction as a way to improve your cardiovascular health thereby improving your healthspan as well. (1-3). A recent analysis of CALERIE (Comprehensive Assessment of Long term Effects of Reducing Intake of Energy), a study looking at two years of prolonged caloric restriction in healthy individuals, found this to be true in “normal weight” subjects (4). I say “normal weight” because although their average BMI was 25, their percent body fat was 33 per cent which is considered to be obese (greater than 25 percent for males and greater than 32 per cent for females). Although they tried to reduce their calorie intake by 25 percent for the two-year study, the best they could achieve was about 12 per cent. This means the calorie-restricted group was eating about 300 fewer calories per day for two years. A couple of surprising things from the study. First, nearly all the change in weight took place in the first six months with very little change in the next 18 months even with continued calorie restriction. This is typical of most controlled calorie-restriction programs like the long-term Pounds Lost studies at Harvard (5). Likewise, it appeared that most of loss of body fat happened in this same time period. At the 12 month mark, individuals had lost on average 13 pounds of fat, but more than 10 pounds of muscle mass. The loss of body fat was due to the restriction of calories, but the loss of muscle mass was due to protein restriction. Total protein intake went from an average of 102 grams of protein per day to 89 grams of protein per day. At 24 months, muscle mass hadn’t been regained, but individuals had gained back about 2 pounds of fat. Although the calorie-restricted group had lower insulin levels, the change in their fasting glucose levels was virtually the same as the control group. This is because muscle is the primary site for taking glucose out of the blood, and if you lose muscle mass, then glucose levels in the blood don’t go down even though you are consuming fewer calories. Nonetheless, those in the calorie-restricted group did see their blood pressure and blood lipids decreased. However, all of these changes occurred in the first year with virtually no changes in the second year of the study. The only parameter that continued to change in the second year compared to the first year was a continued reduction in inflammation as measured by C-reactive protein. What this means is that most of any weight loss, fat loss, reduction in blood pressure, blood lipids, as well as blood glucose levels are all likely to take place in the first six months of any calorie restriction program. That’s not encouraging news. But the continued drop in inflammation with calorie restriction is great news because that is the real cause of both a decreased healthspan as well as lifespan. This is why Zone Pro-Resolution Nutrition offers an even greater potential for health care in the future. The Zone Diet is a calorie-restricted diet, but unlike the CALERIE study the Zone Diet contains adequate protein to not only maintain muscle mass, but also to improve satiety. However, as we have shown clinically, when using the new generation of Zone Protein as a significant source of your total protein, you gain muscle mass instead of losing it (6). But the real benefit of following the Zone Diet for a lifetime is the continued reduction of inflammation that can be greatly accelerated by the addition of high-dose omega-3 fatty acids to speed up the resolution of any existing inflammation. Finally, by adding high-dose polyphenols, you can further active the gene transcription factor AMPK that repairs tissue damaged by inflammation. All of this is detailed in my new book, The Resolution Zone, that will be available shortly (7). Increasing your intake of omega-3 fatty acids and polyphenols (along with calorie restriction) can also help you finally reach the Zone. Once you're in the Zone, then you know you have done everything possible to optimize your body’s internal Resolution Response which is the real key to future of medicine. {{cta('7e36e182-1d26-4052-ae0d-23a08508788b')}} References Sears B. The Zone. Regan Books. New York, NY (1995) Sears B. The Anti-aging Zone. Regan Books. New York, NY (1999) Sears B. The Anti-Inflammation Zone. Regan Books. New York, NY (2005) Kraus WE et al. “2 years of calorie restriction and cardiometabolic risk.” Lancet Diabetes Endocrinol DOI.org: 10.1016S2213-8587(19)30151-2 (2019) Bray GA et al. “Lessons learned from the POUNDS Lost study: genetic, metabolic, and behavioral factors affecting changes in body weight, body composition, and cardiometabolic risk.” Curr Obes Rep. 8: 262-283 (2019) Johnston CS et al. “Use of novel high-protein functional food products as part of a calorie-restricted diet to reduce insulin resistance and increase lean body mass in adults: A Randomized controlled trial. Nutrients 9: E1182 (2017) Sears B. The Resolution Zone: The Science of the Resolution Response. Zone Press. Palm City, FL (2019)
Healthy Road Trip Snacks
More than 53% of Americans are expected to hit the road for their vacations this year 1. Flexibility of being able to go where you want, when you want, coupled with no baggage restraints top the reasons why 2. Part of the fun of road trips is sampling new cuisines and hitting popular restaurants, but it’s important to be prepared and plan for the unexpected. Being equipped with healthy snacks is not only handy in traffic and for “hangry” passengers, but will save you time, money, and counteract some of the inactivity and indulgences along the way. It’s pretty easy to be in the Zone even on the road. The key is to remember to always balance your carbohydrates with protein and a little fat. Here are some snack ideas from each of the macronutrient groups. Some require a cooler but others need no refrigeration. The best part is that if you have to restock and there’s no grocery store in sight, you can find many of these items in convenience stores. This list will help you know which foods to choose. Protein Greek Yogurt: With anywhere from 12-20 grams of protein per serving this is pretty much Zone balanced with the amount of protein, carbs and fat (always good to still check labels). Look for the Greek yogurt tubes which eliminate the need for a spoon and are great way to avoid messes if you’re traveling with young kids. Freeze the sticks ahead of time to help with keeping things cool. Jerky: Great protein option when you don’t have refrigeration that you can take on the go. Jerky has come a long way and you can find varieties with simple ingredients that are grass-fed, no nitrites, hormones, sugar, and low in sodium. Do try and drink water when eating them since they are a higher sodium food. Hard-boiled egg whites: Assuming your passengers don’t mind the smell of eggs, egg whites are packed with protein and low in calories. Before you go, remove the yolk and then fill with hummus, guacamole, or even nut butters. Tuna: No need for a can opener here. This comes in portable pouches for a convenient source of protein that doesn’t require refrigeration. Cheese Sticks: Both kid and adult friendly these are perfectly portioned and when coupled with lower sugar fruits (think berries, apples, pears) they make the perfect Zone snack. Deli meats: Roll-up a bunch of slices of lean deli meats for an easy and convenient protein choice on the go. Edamame: For those looking for a plant-based source of protein, edamame is high in protein, high in fiber and supplies a bunch of vitamins and minerals too. Carbohydrates Veggie Sticks (Carrots, Cucumbers, Peppers, Celery, Snap Peas): Chopping vegetables may not fit in your to-do list before leaving, so go the prepared route and grab them in the refrigerated case at the store to save yourself some time. Fruit: Although berries are one of our favorite fruits in the Zone, apples, oranges, clementines, and pears are probably the easiest fruits to bring since they don’t require refrigeration. Pouches: Fruit and vegetables squeezers are not only are great for kids but are an easy and portable way to sneak in some fruits and veggies in a no-mess way for adults too. They don’t require refrigeration, but do check the labels to ensure they don’t contain any added sugar. Baked Chickpeas: These are an easy and healthy snack you can make ahead and season to your liking if you’re looking for a snack with crunch. Preheat oven to 450 degrees F. Rinse and drain a can of chickpeas. Blot them with a paper towel to dry. In a bowl, toss chickpeas with a drizzle of olive oil (1 tsp), and season to taste with salt and pepper or seasonings of your choosing. Spread on a baking sheet, and bake for 30 to 40 minutes, until brown and crunchy. Wasa Crackers: Although we recommend keeping grains and crackers to condiment sized portions, if you are looking for some crunchy carbs, Wasa crackers are good in a pinch. Each cracker is just about 1 Zone carbohydrate block. Bread Alternatives: If you want a sandwich but are trying to avoid the bread, consider using the smaller versions of low-carb wraps or corn tortillas. Roll-up and cut into 1” pieces to make mini roll-ups you can share or swap the wrap for romaine lettuce for an added crunch. Fat Hummus: Great for dipping veggies and available in the individual containers so you can avoid the waste. Guacamole: You can find mini versions of these in the store which supply about 100 calories and 3 grams of fat (~1 fat block in the Zone) per serving. Nuts/Nut Butters: Nuts and nut butters make for a great snack choice, just be careful with your portions as they add up quick. You can find many brands selling single serve packages of nuts, but just be careful to read labels as what might appear as a single serving to you could easily add up to almost 3. Now you can find nuts in all kinds of flavors like wasabi or blueberry, but try and keep it plain as the flavored varieties generally have ingredients you should keep to a minimum, like sugar and corn syrup. Look for one or two ingredients in the Nutrition Facts max. Beverages Don’t forget to stay hydrated along the way and try to keep soda, coffee and caffeine to a minimum. Water: This is one of the best ways to stay hydrated. With so many reusable bottles that keep beverages cold for hours its easy to have a refreshing beverage and fill up again along the way. Add some lime, lemon, or orange slices for flavor. If using bottled water consider this tip from one of our customers: "I freeze bottles of water and use those instead of ice packs in a small cooler. This way you can drink the nice cold water as it melts, or refreeze them at your destination. The best part is you don’t have to cart around the ice packs once you are through."- Paula B Seltzer: A great way to get the carbonation of soda without the calories and additives. All-in-One Zone Meal/Snack Ideas Zone Shake Mix: Easy to portion out into baggies, just bring your shaker cup and grab a small container of 2% milk and you have an easy meal on the go. ZoneRx Bars: A perfectly balanced Zone snack that hits the sweet spot. References Stats: 100 Million Americans to Go on Family Vacation This Year. Available at: https://www.travelagentcentral.com/running-your-business/stats-100-million-americans-to-go-family-vacation-year. Accessed: July 17, 2019 The Great American Road Trip: Shorter and More Popular Than Ever. Available at: https://www.nytimes.com/2018/02/16/travel/road-trips-in-the-united-states.html. Accessed: July 17, 2019.
Weight Loss Tips Backed With Science
Chances are you know someone whose following keto, doing intermittent fasting, or onto cabbage soup and grapefruit to shed some pounds. While a quick fix might seem like the best option to reach your weight loss goals, the reality is these diets can be hard to follow over the long-term and some can do more harm than good. The secret to weight loss is finding something you can stick with while keeping the weight off for good. Here are 8 science based tips you can start now that will help you reach your goals without landing you back where you started. Eat Protein: Crash diets that don’t contain adequate protein won't work even if they might produce some initial changes on the scale. Not only will they make you hungry and fatigued, but you end up losing muscle mass which makes it harder lose weight in the future. If you want to cut back on calories, don’t do it at the expense of protein. Make sure that every meal and snack has adequate protein about 25 grams for meals and 7 grams for snacks. This will keep hunger in check while ensuring you don’t lose your muscle mass at the same time. One more fun fact is that studies have shown that starting your meal with your protein choice first dramatically reduces hunger levels. Calories Do Count: Our overestimation of how much we are eating can make all the difference when it comes time to weigh in. Calorie restriction has been shown to activate AMPK, an enzyme important in energy metabolism. Higher levels of AMPK have been associated with numerous health outcomes, one of which is reduced abdominal fat. Curb Hunger with Fermentable Fiber: You can still cut back on calories without having to feel deprived. Processed carbohydrates (breads, pastries, cereals, starchy snacks and sweets) are easy to over consume and quickly add up. Instead, replace these foods with those rich in fermentable fiber like vegetables and fruit. Fermentable fiber improves the release of hormones in the gut tied to satiety. This hormones send signals to our brain that we're full. Just remember as your bump up your fiber intake to increase your water consumption too. This will ensure better digestion and keep everything moving as it should. Keep Insulin in Check: We often blame carbs as the reason for our weight gain, but in actuality it is constantly elevated insulin levels that makes us gain weight, and keep the weight on. Inflammation is at the root of high insulin levels, also known as insulin resistance. The best way to keep insulin levels in check is to lower inflammation by ensuring you have the right balance of protein, carbohydrate, and fat at every meal and snack. Stay Hydrated: Having a broth based soup as an appetizer or 16 ounces of water may help to curb how much food you consume during your meal. Try and keep a water bottle on your desk, in your bag, or when dining out finish your glass before your appetizer or entrée arrives. Keep Healthy Foods on Hand and in Sight: Having a supply of healthy snacks on hand allows us to make better decisions throughout the day. Small frequent meals every 3-4 hours that are balanced in protein, carbohydrate and fat help maintain stable blood sugars throughout the day making us less inclined to indulge should the opportunity come our way. Log it: There are so many apps for tracking what you eat and some of the features from scanning barcodes, syncing with your Fitbit, to online communities for support are great for accountability. That said it doesn’t matter whether you use a pen or paper or an app of your choosing. The data is clear that if you log it you’re less likely to overeat and that’s a good thing. Try the Zone Food Journal. Rev Up Your Workouts: High intensity interval training (HIIT) helps to burn more body fat as its been shown to increase AMPK activity. HIIT is based on doing intense bursts of exercise followed by an active recovery to keep your heart rate up and burn fat quicker. Not in your wheelhouse? It doesn’t take cutting edge fitness trends to make it work for you. Find an activity you enjoy doing and stick with it. Consider incorporating both strength training and cardio so you can maintain and build muscle while you torch calories too. Making simple changes based in science is the most successful way to lose weight and keep it off. Just make sure your changes are simple, sustainable and fun. That’s the formula for success. {{cta('f794fdb4-e128-4289-b30c-cba36c1ddb7d')}}
Asparagus: What to Know and How to Prepare
Asparagus is the perfect addition to a weeknight meal or something to wow your guests with when entertaining on the weekends. It’s nutritious, delicious and simple to prepare. Here are some tips for what to look for the next time you shop along with some recipe inspiration. What to Look for When Buying Asparagus comes in four varieties, green, purple, white, and wild. Many of us might be fortunate to have it available in our markets all year long. If not, be on the lookout for when it’s in season from February to June with the peak month being April. Buying when in season will save you money too. Ideally you should find asparagus standing upright in the grocery store with their ends in water. Before you buy you want to make sure that the stalks are firm, tight and bright in color. The tips should be firm, not limp. Storage and Preparation Once purchased you can store them in your refrigerator drawer for a few days in a plastic bag or with a damp paper towel wrapped around their ends. Try and use them quickly to avoid becoming mushy and to minimize any loss to their nutritional content. When you are ready to use, simply cut about 1-1.5” off the bottoms pending their thickness and rinse thoroughly under running water to remove any sand and dirt. Nutritional Benefits Asparagus covers many nutritional bases. It is rich in fiber, contains polyphenols and has a variety of vitamins such as A, B, C and K, and minerals like Calcium, Iron, Magnesium, and Potassium. Why Dr. Sears Likes Them Asparagus are on Dr. Sears' best of the best list when it comes to veggies and it's not just because of their taste! They are a good source of protein and their ratio of protein to carbohydrate is high. Dr. Sears recommends consuming a lot of non-starchy vegetables, like asparagus, when following the Zone Diet. This is because vegetables are less likely to spike blood sugar and make it easier to get the desired hormonal balance needed to be in the Zone. They are also rich in fermentable fiber and polyphenols which is important for gut health too. Recipe Ideas Asparagus are extremely versatile. It can be eaten raw, roasted, sauteed, steamed, grilled-- you name it! Here is a fast and easy way to prepare asparagus as a side dish in no time. Rinse + Chop + Bake + Eat Preheat oven to 400°F Rinse the asparagus thoroughly and allow to air dry or pat dry with paper towels Chop about 1-1.5 inches off the ends of your asparagus and place on a baking sheet. Drizzle with olive oil and toss to coat. Season with salt, pepper or spices of your choosing. Bake at 400 degrees for 15-20 minutes (thicker asparagus might require a few extra minutes). Serve and Enjoy! You can also incorporate asparagus into your main entrees. Here are some recipe ideas below. Click on the image below to get the instructions for how to prepare. {{cta('1621e14b-0eaa-40ea-9276-584c520e0f34')}}
Pesticides - Organic vs Conventional
More and more Americans are incorporating organic foods into their regular purchasing habits. Organic foods make up almost 6% of food sales in retail channels across the U.S.(1) and overall sales of organic items hit a new record of $49.4 billion in 2017, up 6.4% from the prior year. Consumer interest in ingredient profiles, how products are grown, how far they’ve traveled and sustainability has led to an increased demand for these products. While organic foods are lower in pesticide residues, the question often arises as to whether they are nutritionally better than foods grown using conventional methods. Here we’ll tell you what you need to know. What Does Organic Mean? According to the United States Department of Agriculture (USDA), organic food is produced without the use of most conventional pesticides and no synthetic ingredients, sewage sludge, bioengineering, or radiation. For meat, poultry, eggs, and dairy products this means that the animals are given no antibiotics or growth hormones. These foods follow strict production and labeling requirements and must comply with the National List of Allowed and Prohibited Substances (National List) and be overseen by a USDA National Organic Program authorized certifying agent (2). One thing to note is that just because something is labeled organic, doesn’t mean it’s pesticide-free. It just means the pesticides used are natural not synthetic. Even organically grown oats recently were shown to contain small yet safe amounts of glyphosate, the chemical used in the weed killer RoundUp. While the foods themselves were produced organically, drifting from near by farms or cross contamination in a processing facility that handles non-organic foods can still impact the final product (3). What to Know When Looking at Labels When shopping and looking at labels there are several uses of the word organic you might see. Here’s what’s required in order to use the organic seal or the word “organic” on packaging and labels (2, 4). 100% Organic: A product using this claim must have all the ingredients certified organic and all the processing aids must be organic too. The product labels must list the certifying agent on the information panel What the Label Can State USDA organic seal and state 100% organic claim No Genetically Modified Organisms (GMOs) Must identify certified organic ingredients Must list certified agent Organic: When using this claim all agricultural ingredients must be certified organic, except where specified on the National List. Non-organic ingredients allowed from the National List cannot exceed a combined total of 5% (excluding salt and water). The product labels must also list the certifying agent on the information panel What the Label Can State USDA organic seal and/or organic claim No GMOs Must identify organic ingredients (non-organic ingredients must comply with National List) Must list certified agent Made with Organic: When using this claim at least 70% of the product must include certified organic ingredients (excluding salt and water). The rest of the agricultural ingredients don’t have to be organic, but need to follow organic regulations (without conventional pesticides, synthetic ingredients, sewage sludge, bioengineering, or radiation). The non-agricultural products must be on National list and the product labels must list the certifying agent on the information panel What the Label Can State “Made with Organic” (organic seal not allowed) No GMOs Must identify organic ingredients (non-organic ingredients must comply with National List) Must list certified agent Specific Organic Ingredients: Products with less than 70% of their ingredients being certified organic (excluding salt and water) don’t need to be certified. These products are unable to include the USDA seal or the word “organic” on the front of their packaging or principal display panel. They can only list those ingredients that are certified organic on their ingredient list. The other ingredients don’t need to follow USDA organic regulations. What the Label Can State Ingredient list can state which ingredients are certified organic (USDA organic seal and word “organic” not allow on principal display panel) Nutrition: How Organic Compares to Conventional Health is one of the main reasons consumers purchase organic foods as they are perceived to have greater nutritional value and fewer toxic chemicals compared to those conventionally grown (5). Other reasons that factor into purchasing habits are for environmental reasons, animal welfare, taste, and the health of farmers and their workers. Conducting studies on the nutrition profiles of organic versus conventional foods isn’t an easy feat. Season, region, differences in ground cover, maturity of the organic operation and variation from farm to farm plays a role (5). Some studies have found no significant difference in nutrition profiles between organic and conventional foods (6). Other studies have shown organic foods may be 4x lower in pesticide residues, lower in antibiotic-resistant bacteria and nitrites along with having higher levels of antioxidants, vitamin C, iron, magnesium, phosphorus and lower concentrations of Cadmium (5-7). More studies have emerged that are food specific showing organic tomatoes to be higher in polyphenols, strawberries to be richer in anthocyanins and antioxidants, and organic dairy to have higher amounts of protein and omega-3 fatty acids (8-11). So you may be asking yourself, is it time to make the switch? The answer is it’s a personal choice. The reality is Americans are already falling short on their intake of fruits and vegetables with only 1 in 10 meeting the recommended intake (12). Creating more barriers to consumption only hurts us more in the long run. Eating fruits and vegetables whether organic or conventional far outweighs the risks of the pesticides they may contain. Even for conventional produce the Environmental Protection Agency (EPA) and the USDA set limits for the amount of pesticides that can be used on farms to be safe. From a nutritional standpoint there is literature to support some nutritional gains with regards to antioxidant and polyphenol levels in organic produce. That said, if your produce is just going to sit in your fridge the whole week or used as target practice by your kids or grandkids, it’s probably not worth the expense. The longer food sits in the fridge the more nutrients it loses over time. If you know you want to start incorporating more organic foods into your diet the list below may be a good place to start. This way you minimize those fruits and vegetables that have soft skins or are more porous and may absorb more of the pesticides used on them compared to those that have peels and are more durable. Pesticides in Fruits and Vegetables 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” (13).This year’s "Dirty Dozen" includes: strawberries spinach kale nectarines apples grapes peaches cherries pears tomatoes celery potatoes 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 (13). This year's "Clean 15" include: avocados sweet corn pineapples frozen sweet peas onions papayas eggplant asparagus kiwi cabbage cauliflower cantaloupe broccoli mushrooms honey dew {{cta('4c4471b5-0fad-4653-9f1e-e152674c1971')}} Ways to Reduce the Pesticide Levels in Your Fruits and Vegetables If you don’t have the luxury of buying organic, there are things you can do to lessen the amounts of pesticides you take in. Here are some tips from the National Pesticide Information Center (14). Eat a variety of fruits and vegetables to minimize the potential of increased exposure to a single pesticide. Thoroughly wash all produce whether it’s labeled organic or has a peel. Wash your produce under running water instead or soaking or dunking it. Dry produce with a clean cloth towel or paper towel when possible. Scrub firm fruits and vegetables, like melons and root vegetables. Discard the outer layer of leafy vegetables, such as lettuce or cabbage. Peel fruits and vegetables when possible. Trim fat and skin from meat, poultry, and fish to minimize pesticide residue that may accumulate in the fat. Minimize Cost and Maximizing Nutrition Buying fruits and vegetables in season whether organic or conventional can help save on costs. Buying local produce and using fruits and vegetables soon after purchase is a way to maximize their nutritional benefits. In addition you may find your local farmers market is cheaper than some grocery stores for organic items. Farmers markets are also a great want to talk to representatives from local farms about their pest management whether it's integrated pest management (no spraying unless tests show pest infestation), following organic practices or certified organic so you can be the most informed. References: Organic Industry Survey. Available at: https://ota.com/resources/organic-industry-survey. Accessed: 8/3/2018. Labeling Organic Products. Available at: https://www.ams.usda.gov/sites/default/files/media/Labeling%20Organic%20Products%20Fact%20Sheet.pdf. Accessed: August 6, 2018. Roundup for Breakfast? Weed Killer in Landmark Cancer Verdict Found in Kids’ Cereals, Other Oat-Based Foods. Available at: https://www.ewg.org/release/roundup-breakfast-weed-killer-landmark-cancer-verdict-found-kids-cereals-other-oat-based#.W3wq4M5KjIU. Accessed: August 21, 2018. Organic Labels Explained. Available at: https://www.ams.usda.gov/sites/default/files/media/OrganicLabelsExplained.png. Accessed: August 6, 2018. Crinnion WJ. Organic foods contain higher levels of certain nutrients, lower levels of pesticides, and may provide health benefits for the consumer. Altern Med Rev. 2010 Apr;15(1):4-12. Review. Smith-Spangler C, Brandeau ML, Hunter GE, Bavinger JC, Pearson M, Eschbach PJ, Sundaram V, Liu H, Schirmer P, Stave C, Olkin I, Bravata DM. Are organic foods safer or healthier than conventional alternatives?: a systematic review. Ann Intern Med. 2012 Sep 4;157(5):348-66. Barański M, Srednicka-Tober D, Volakakis N, Seal C, Sanderson R, Stewart GB, Benbrook C, Biavati B, Markellou E, Giotis C, Gromadzka-Ostrowska J, Rembiałkowska E, Skwarło-Sońta K, Tahvonen R, Janovská D, Niggli U, Nicot P, Leifert C. Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses. Br J Nutr. 2014 Sep 14;112(5):794-811 Vallverdú-Queralt A, Jáuregui O, Medina-Remón A, Lamuela-Raventós RM. Evaluation of a method to characterize the phenolic profile of organic and conventional tomatoes. J Agric Food Chem. 2012 Apr 4;60(13):3373-80. Fernandes VC1, Domingues VF, de Freitas V, Delerue-Matos C, Mateus N. Strawberries from integrated pest management and organic farming: phenolic composition and antioxidant properties. Food Chem. 2012 Oct 15;134(4):1926-31. doi: 10.1016/j.foodchem.2012.03.130. Epub 2012 Apr 9 Kristl J1, Krajnc AU, Kramberger B, Mlakar SG. Strawberries from integrated and organic production: mineral contents and antioxidant activity. Acta Chim Slov. 2013;60(1):19-25. Palupi E1, Jayanegara A, Ploeger A, Kahl J. Comparison of nutritional quality between conventional and organic dairy products: a meta-analysis. J Sci Food Agric. 2012 Nov;92(14):2774-81. Disparities in State-Specific Adult Fruit and Vegetable Consumption — United States, 2015. Available at: https://www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm?s_cid=mm6645a1_w. Accessed: August 8, 2018. Shoppers Guide to Pesticides and Produce. https://www.ewg.org/foodnews/full-list.php. Accessed: March 25, 2019. Minimizing Pesticide Residues in Food. Available at: http://npic.orst.edu/health/foodprac.html. Accessed: August 7, 2018
What’s Your Zone Personality?
There are many ways to follow the Zone Diet and each of them will get you to the same place, it’s just a matter of how much time you want to spend and how precise you want to be. No matter which approach you choose, a perfectly balanced Zone meal should control hunger and fatigue for 4-5 hours. Calorie-wise a Zone meal is about 40% calories from low-glycemic carbohydrates, 30% calories from lean protein, and 30% calories from heart-healthy fat. It might take a little practice to perfect, but there’s no guilt in the Zone, just continue adjusting until you reach what works for you. Find out where you fit. Like to Be in Control If you’re an athlete, have a defined health goal, or someone who likes to be as precise as possible, counting your macros (protein, carbs and fat) with Zone Food Blocks is the most precise way to get to the Zone. Use this simple calculator to get your numbers. How it Works: The calculator works to determine your protein needs based on your percent body fat, lean body mass and activity level. From there the amount of protein determines how many carbohydrates and how much fat you can eat at each meal. The goal is to eat the right amount of protein, carbohydrate and fat so you aren’t feeling hungry or fatigued following a meal. What It Looks Like: A Zone Food Block is simply a measurement we use to define how much protein, carbohydrate and fat you should be eating. This makes it easier to calculate your meals. 1 block of protein= 7 grams of protein 1 block of carbohydrate= 9 grams of carbohydrates (total carbohydrate minus fiber) 1 block of fat= 1.5 grams of fat (if you use animal protein at a meal) or 3 grams of fat (if your protein source is vegetarian) The average female would consume about 3 blocks of each macronutrient at a meal (21 grams of protein, 27 grams of carbs, 4.5-9 grams of fat) and the average male about 4 blocks of each at meal (28 grams of protein, 36 grams of carbs, 6-12 grams fat). Use our food block guide to start putting meals and snacks together based on your individual needs. Like to Be in Control, But Calculating Isn’t Your Thing If you don’t want to spend too much time calculating, or prefer to use an app (e.g. MyFitness Pal, LoseIt, FitDay) to log your macros, you can use food labels or tally the totals from each meal to gauge whether you’re in the Zone. How It Works: Use this rule of thumb: A Zone meal should contain no more than 400 total calories to help stabilize blood sugar and minimize inflammation in the body, at least 25 grams of lean protein, less than 12 grams of heart-healthy fat, and about 35 grams of net carbs (total carbohydrate minus fiber). The carbohydrates you choose should come primarily from low-glycemic choices like those in non-starchy vegetables. What it Looks Like: I Prefer to Wing It The easiest but least precise way to follow the Zone Diet is using the Hand-Eye Method.How It Works: Using this method you simply divide your plate into three equal sections. On one-third of the plate you put low-fat protein about the size and thickness of the palm of your hand. The other two-thirds should be filled with colorful carbohydrates, primarily non-starchy vegetables with limited fruits. Finally add a drizzle/dash of monounsaturated fat (olive oil, nuts, avocado) to complete the meal. The hand-eye method becomes very helpful when you're at a buffet, eating in restaurants, having a catered work lunch, or going to a get-together with friends. What It Looks Like: I Can Barely Get Out the Door in the Morning Let Alone Calculate What I Eat We always recommend starting with the Zone Diet as your foundation, but if you only have 2 seconds in your day to devote to your health then give yourself the best anti-inflammatory defense with OmegaRx 2 and MaquiRx. OmegaRx 2, an omega-3 fish oil supplement rich in EPA and DHA, supplies one of the highest concentrations of omega-3s (75%) available in the consumer marketplace. MaquiRx, a polyphenol supplement, acts as an antioxidant to help combat inflammation and promotes improved immunity through supporting the activation of key genes. {{cta('1b728645-b638-4c56-b7db-21dd1e125543','justifycenter')}} {{cta('c2b0e3f2-0680-48c3-a0e1-1a1423c03741','justifycenter')}} Let us know in the comments below which personality type you are!
Food Journaling and Weight Loss
You might be surprised to learn that one of your biggest assets when it comes to weight loss or weight maintenance is as simple as having a pen and paper. When getting started on a weight loss routine or trying to get through a weight loss plateau keeping a record of everything you eat or drink over the course of the day can be a huge piece of your success. Studies have shown that people who keep food journals can lose twice as much weight as those who don’t (1). Food journals are also helpful to improve food choices and identify deficiencies, food triggers or potential allergens in your diet. How to Start Food Journaling: Find What Works Best For You: There are numerous ways to track, but the key is finding something that works for you. If it’s not easy you won’t stick with it. Sometimes a pen and paper is the best way to jot things down as you go, plus its portable so you can keep on hand. There are also plenty of apps you can access too for easy tracking. Record Everything: No matter how big or small write-it down. It’s the little things that add up like beverages, condiments, eating leftovers when cleaning up from dinner or the candy on your co-workers desk. Track after Your Meal: Try and record everything you eat as close to meal time as possible. If you wait until the end of the day you’ll be likely to forget what you had or estimate incorrectly so write as you go. Be Accurate: Having a food scale or measuring cups and spoons may be helpful to ensure your portions sizes are accurate. We often over estimate our portions so this is a good place to start. This is especially helpful if you feel as though you've been doing everything right and the scale doesn't seem to budge. You don’t have to keep this up long just until you get comfortable that you are estimating correctly. If you aren’t home to weigh things out, use the nutrition facts panel as a guide or many restaurants have their calorie information posted online. Getting acquainted with these portions sizes can help too. Write How You Feel and Time of Day: When we are tired, irritable, emotional or stressed that is when we are more likely to throw the towel in on healthy eating. When tracking your intake make a note of how you feel. This can be a note about what made you eat (tired, boredom, stress) or how the meal itself made you feel (tired, fatigued, energetic). This gives you the insight to know what your triggers are and how to better navigate them moving forward. If You Cheat, Track It: If you’ve completely overindulged, it’s ok, just write-it down. There is no guilt here, just get back on track at your next meal. You gain the most insight when you log your cheat meals as it allows you to track how frequently the indulgences occur. Logging also increases the likelihood that your next meal will be healthier, rather than forming a new pattern of poor choices. {{cta('daffa570-1055-4766-af51-e09d66a17e47')}} Keeping a food journal keeps you accountable for your food choices. If you have to write down a poor food choice, you’ll be less apt to put it in your mouth. Whether you’re just starting on your weight loss journey, trying to maintain your current weight or want to identify food cravings, journaling is great way to identify patterns, cravings and how your emotional triggers influence your food choices. References: Hollis JF, Gullion CM, Stevens VJ, Brantley PJ, Appel LJ, Ard JD, Champagne CM, Dalcin A, Erlinger TP, Funk K, Laferriere D, Lin PH, Loria CM, Samuel-Hodge C, Vollmer WM, Svetkey LP; Weight Loss Maintenance Trial Research Group. Weight loss during the intensive intervention phase of the weight-loss maintenance trial. Am J Prev Med. 2008 Aug;35(2):118-26. doi: 10.1016/j.amepre.2008.04.013.
Three Hormones That Could Be Impacting Your Weight
Many of the problems that prevent us from reaching our weight loss goals are due to hormonal imbalance. If you are careful about your food choices, exercise regularly and still aren't seeing the scale budge, your hormones may be to blame. When trying to reach the Zone, you’ll often hear us talk about the importance of hormonal control. When our hormones are unbalanced it can accelerate the aging process, decrease our overall wellness, and hinder our ability to perform or maintain our weight. Here we’ll focus specifically on hormones that might be impacting your weight and what you can do to manage them. What are hormones? For many of us, our first introduction to the word hormones was somewhere in our early teens. While it may be a word that is familiar to us, defining it could prove more challenging. Hormones are chemical messengers that travel in our blood, tissues and organs helping with communication throughout our body. While they do impact growth, development and the aging process they also play a critical role in how our body gets energy from the foods we eat, known as metabolism. Hormones are powerful in that small amounts produce big changes within our bodies (1). This is why the foundation for reaching the Zone is based upon using the foods we eat and supplements we take to control our hormones. Hormones and Weight Dr. Sears has written about this extensively, but the real reason we gain weight is not due to insulin per se, but increased insulin resistance. Insulin resistance is caused by increased inflammation in our insulin-sensitive cells. This makes it difficult for insulin to communicate its message to its target cells in the liver, muscles, and adipose tissues. Increased insulin resistance forces the pancreas to produce even more insulin to try to get that message to the target cell in an effort to respond. As a result, insulin levels rise in the blood and stay constantly elevated. In the case of the fat cells in the adipose tissue, these constantly elevated insulin levels drive circulating fat into your existing fat cells and block the release of stored fat. This makes it difficult to lose weight. The Solution: To optimize your insulin levels for fat loss requires following an anti-inflammatory eating plan like the Zone Diet which is based upon controlling insulin levels at every meal and snack. This is achieved by balancing the protein-to carbohydrate ratio at each meal coupled with the use of small amounts of monounsaturated fats know to be anti-inflammatory. Since diet is one of the main reasons we develop insulin resistance, it’s also one of the easiest changes we can make to help reverse it. Adiponectin is a protein hormone that plays a role in insulin resistance. Individuals who are overweight, obese or have high levels of insulin resistance have been shown to have low levels of adiponectin. The leaner you are, the more circulating adiponectin you have which is strongly correlated with decreased insulin resistance in the fat cells. It is thought that adiponectin works by increasing fatty acid oxidation leading to improvements in insulin sensitivity (2). The Solution: In addition to an anti-inflammatory diet to help reduce insulin resistance and keep adiponectin levels high, supplementation with omega-3 fatty acids has been shown to increase circulating levels of adiponectin (3) as well as exercise (4). Cortisol is a hormone that the body produces under stress and can hinder our ability to lose weight. You need some cortisol, but where you run into issues is when the body is producing excessive amounts. In addition to stressful conditions we might be under in our day to day lives, excessive exercise, fasting, inflammation, and excess insulin can increase cortisol production. Cortisol is produced during fasting conditions when energy stores are depleted. During this time blood glucose and insulin levels begin to drop and as a result cortisol is released. Cortisol levels naturally rise in the morning, but its release signals the body to begin breaking down muscle for energy. This is why it’s critical to eat an appropriate breakfast coming off an overnight fast to restore blood sugar levels and replenish glycogen and to avoid skipping meals. In addition, when we have too much insulin circulating in our bodies it can drive down blood glucose levels resulting in the increased cortisol levels and making it difficult for it our bodies to release stored fat. The Solution: There a number of ways to reduce cortisol. One is to follow the Zone Diet to reduce diet-induced inflammation. The second is to resolve inflammation using high-dose omega-3 fatty acids. The third is to use polyphenols which help repair tissue damage caused by inflammation. The three of these together form the basis for the Zone Pro-Resolution Nutrition Program. Finally, there is the traditional way using stress reduction. Stress reduction can include meditation, relaxation, or moderate exercise (too intense can actually increase cortisol) to help reduce excess cortisol levels by reducing the activation of the sympathetic nervous system. Many of the problems that prevent us from reaching our goals are due to hormonal imbalance. The Zone Pro-Resolution Nutrition program consisting of the reduction, resolution, and repair of diet-induced inflammation is your best pathway to get to the Zone and make your goals a reality. {{cta('61bf66d9-5561-4209-b869-f696d6532948')}} References Available at: https://medlineplus.gov/hormones.html. Accessed: September 6, 2018. Lihn AS1, Pedersen SB, Richelsen B. Adiponectin: action, regulation and association to insulin sensitivity. Obes Rev. 2005 Feb;6(1):13-21. Wu JH, Cahill LE, Mozaffarian D. Effect of fish oil on circulating adiponectin: a systematic review and meta-analysis of randomized controlled trials. J Clin Endocrinol Metab. 2013 Jun;98(6):2451-9. Markofski MM, Carrillo AE, Timmerman KL, Jennings K, Coen PM, Pence BD, Flynn MG. Exercise training modifies ghrelin and adiponectin concentrations and is related to inflammation in older adults. J Gerontol A Biol Sci Med Sci. 2014 Jun;69(6):675-81.
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