AMPK Explained
If you haven’t heard, Dr. Sears has a new book arriving late summer called the Resolution Zone. One of the themes he writes about is how our bodies heal from injury or inflammation and how a key component in that repair process is activating an enzyme called AMPK. Based on the latest science, Dr. Sears believes activating AMPK is the secret to a longer and better life. AMPK is found in every cell in our body and is a genetic master switch that controls our metabolism. Since metabolism is the essence of life, activating AMPK becomes key to living longer and better. In this blog we’ll give you a quick overview on AMPK, the benefits of activating it and how you can naturally boost your levels to reap its benefits. What is AMP-Activated Protein Kinase (AMPK) AMPK, short for adenosine monophosphate activated protein kinase, is an enzyme found in our cells that plays a critical role in energy metabolism. Think of it as a master switch turning on and off as it regulates energy intake and energy expenditure. When our energy levels become low (e.g. exercise, stress, hunger), that is when AMPK is activated to help restore balance to our cells. Although its primary role is in energy metabolism it is becoming more clear that AMPK has even more benefits at the cellular level. Benefits of AMPK There are numerous benefits that come with activating AMPK: Increases metabolism- it helps convert sugar and fat into energy while decreasing hunger Reduces insulin resistance which is one of the culprits for weight gain Lowers triglyceride levels Normalizes glucose levels Increases blood flow Increases weight loss Increases longevity Decreases inflammation Helps with blood sugar control Helps support heart health Acts as an antioxidant Lifestyle and Dietary Habits that Can Increase the Levels of AMPK Boost the Intensity of Your Workouts: High intensity exercise depletes ATP and activates AMPK. This promotes new mitochondria (where ATP is made) and also helps to repair any damage that results from the intensity of the workout Bump Up Your Intake of Dietary Fiber: Studies have shown that water-soluble, dietary fiber (think oatmeal and apples) can enhance AMPK. This can aid in weight loss and improve lipid and glucose profiles. Curb Your Calories: Eating fewer calories makes fat cells release a hormone called adiponectin which activates AMPK in different tissues. 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. Watch Your Carbs: Consuming too many carbohydrates in your diet can spike the levels of a hormone call insulin. If uncontrolled, high levels of insulin over the long-term can lead to insulin resistance which has been shown to decrease AMPK levels Minimize Inflammation: High levels of inflammation directly inhibit AMPK activation. Foods rich in omega3s like fish and fish oil can help reduce this inflammation. Omega-3 have also been shown to increase the hormone adiponectin which activates AMPK. Get Your Polyphenols: Non-starchy vegetables and fruits are rich in polyphenols (and fiber!). Polyphenols are the chemicals that give fruits and vegetables their color, and can help activate AMPK. Lifestyle and Dietary Habits that Can Decrease the Levels of AMPK Here are some of dietary factors that can work against activating AMPK. Excess calorie intake: Eating too many calories immediately shuts down AMPK. Try to keep intake at any one meal to about 400 calories. Excess glucose intake: The vast majority of glucose in the diet comes from grains and starches. Consuming carbohydrate rich foods like these stops AMPK activity by increasing insulin, a hormone used to control blood sugar levels. Insulin resistance: When our bodies don’t respond properly to insulin it can build up in our blood and lead to a condition called insulin resistance. Elevated insulin levels are powerful inhibitor of AMPK. Ketogenic diets: Ketogenic diets, low carbohydrate, high fat dietary, have recently been linked to insulin resistance, an inhibitor of AMPK, and a risk factor for type 2 diabetes. Following a ketogenic diet makes our body not respond appropriately to insulin. Summary The science behind AMPK is incredibly complex, but as you’ll learn in the Resolution Zone using Pro-Resolution Nutrition (the Zone Diet, omega3s and polyphenols) makes it easier to reap the benefits of AMPK. By focusing on the dietary factors that promote AMPK activity while minimizing those known to decrease it these factors become key to living longer and better. {{cta('099356c2-4978-4ba9-af0c-49dc18772aa1')}}
Mexican Food Survival Guide
Nachos, Margaritas, and Chips Oh My! Going out for Mexican food doesn't have to be a dieting nightmare. In fact, authentic Mexican cuisine is very in line with the Zone guidelines; lean protein, lots of vegetables, salsas and sauces. Here we'll give you some tips for dining out so you can feel like you've indulged without the guilt. Starters and Sides Chips are often flowing and frequently refilled in many establishments. One serving can add up to about 450 calories and that doesn't include the guacamole for dipping. Instead of blowing your entire days calories at the start, here's our guide to which starters and sides to choose and which ones to skip. Soups and Salad Mexican soups and stews pack a ton of flavor with the combination of spices and slow cooked meats. Look for soups that use tomato, bean or even use guacamole as a base and avoid the ones where cream or cheese are the primary ingredient. Salads are great as either an appetizer or main entrée. When using as an entrée ask for protein to be served on top such as chicken or fish and skip the taco shell if your salad comes served in one. Soups Asado de Bodas- A traditional Mexican soup with pork and chiles Black Bean Soup Lime Soup Chilled Avocado Soup Salads Fajita Salad with Chicken/Fish Taco salad with Chicken/Fish- no shell Entrees Mexican dishes go beyond burritos, quesadillas, and fajitas to include stewed meats and fish served over a bed of vegetables with various sauces. When ordering entrees aim for ones with lean meats and veggies, avoid the rice and ask for beans instead. Fajitas: You can still enjoy fajitas, just eat the filling and ask for beans as a side Seafood: Aim for grilled seafood served with light sauces or salsas on top. Grilled Meats: Aim for chicken or leaner cuts of meat served with grilled veggies and salsas. Tacos: Ask your server if you can replace your corn tortillas with lettuce instead. While it may not be offered everywhere, this is one way to enjoy all the flavors of fish or chicken tacos without the extra carbs from the tortillas. Sauces Mexican Sauces pack a ton of flavor. Entrees using the following sauces tend to be Zone favorable but always read the ingredients or ask your server just to be sure. Mole: Mole encompasses a variety of different sauces used in Mexican dishes many of which have numerous ingredients and cover a spectrum of flavors. Most mole sauces are brown and include a blend of various spices often accompanied by chocolate. Chimichurri: A traditional chimichurri includes parsley, vinegar, garlic, oregano, crushed red pepper and olive oil. It makes for a great addition on top of meat. Red/Green Chile Enchilada sauce: A sauce that uses tomatoes or tomatillos as base and a blend of various spices. Alcohol Alcohol is treated like a carbohydrate in the Zone and the more alcohol you drink the more restrictive you need to be with your other carbohydrate choices. This is why we recommend avoiding it all together. Where with traditional carbohydrates (fruits, veggies, legumes, starches) for every one gram you consume, it supplies 4 calories, with alcohol for every 1 gram you consume it supplies 7 calories. Ideally it’s best to avoid alcohol, but should you want to indulge have it in place of dessert, try and keep it to simple drinks like wine or beer and couple it with protein. Margaritas are popular drinks at many Mexican restaurants, but the issue is they are packed with sugar. Frozen margaritas can range anywhere from 350-450 calories. You might be able to find drinks that use agave syrup, stevia, or other sugar free alternatives but that shouldn’t be an excuse to consume more. Your best bet if you want one is to lighten them up like the recipe below and aim for a classic margarita with just tequila, triple sec or Cointreau and lime juice. This would give you about 185 calories in 4 ounces. Instructions:1. Fill a glass with ice. Add the liquids, a dash of stevia and salt.2. Shake, shake and shake. Nutritional facts per serving (daily value): Calories 187; Carbs 7 Recipes Want to bring the spice of Mexican cuisine home, try out these Zone recipes. Instructions: Heat the olive oil in a large pot over medium heat, stir in the onion and garlic. Cook until the onion is soft and turned translucent, about 5 minutes. Stir in the chicken broth, green chiles, diced tomatoes and tomatillo salsa. Season with oregano and clove. Bring to a boil over high heat add Zone PastaRx Orzo, reduce heat to medium-low, cover, and simmer 16-20 minutes. Stir in the Perdue Short Cuts to warm up 2-3 minutes. Nutritional facts per serving (daily value): Calories 371; Protein 25g ; Total Fat 12g; Total Carb 40g; Fiber 7g Instructions: Heat the beans on medium heat, with coconut oil and lime juice and season with salt and pepper. Garnish with the scallions. Nutritional facts per serving (daily value): Calories 136; Protein 7g; Total Fat 3g; Total Carb 21g; Fiber 7.5g Instructions: Prepare Zone PastaRx Orzo according to package directions. Drain and rinse in cold water to stop cooking set aside. Using an imersion blender mix half the avocado, garlic, lime juice, water, salt and chili powder to make a dressing, set aside. In a medium sized bowl mix the beans, peppers, and onions. Add the dressing and toss to coat evenly. Gently fold in the tomatoes, remaining 1/2 diced avocado, cilantro and serve over Zone PastaRx Orzo. Nutritional facts per serving (daily value): Calories 360; Protein 21g; Total Fat 11g ; Total Carb: 46g; Fiber 10g As always, we want to help you stay in the Zone everyday and through all challenging special occasions and holidays. Please contact our customer service department at 800-404-8171 or customersupport@zoneliving.com to answer any additional questions you may have. Zone Foods make it easy to stay in the Zone! {{cta('3b25a14c-3033-40fc-8a7d-7ffb01474490')}}
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!
Cooking Oil Guide: How To Choose The Right Oil
Shopping for cooking oils can seem overwhelming with the variety of ones to choose from. Each has its own benefits, flavors, and cooking properties. With more oils coming to market, we’ll break down what to know, our recommendations and things to consider. You might be surprised to find that what you think is the healthiest oil may actually lose its benefits once you expose it to heat. When it comes to using oils, the goal is to use the least amount of non-inflammatory fat to give food great taste. The healthiest oil to use is Extra Virgin Olive Oil because it is rich in non-inflammatory monounsaturated fat and polyphenols. Guide to Cooking Oils Oils aren’t much different in terms of the amount of fat and calories they provide with most clocking in around 4.5 grams of fat and 40 calories per teaspoon. Where the difference arises is in the amounts of monounsaturated, polyunsaturated and saturated fats and their smoke point, the temperature at which an oil begins to burn or smoke. Extra Virgin Olive Oil: Best for dressings. Extra Virgin Olive Oil (EVOO) is primarily a monounsaturated fat rich in polyphenols, most specifically hydroxytyrosol. Considerations: We suggest limiting this superior oil as a cooking oil since the high heat will degrade the remarkable health benefits of the polyphenols. Instead use the least amount of oil you can during the cooking process so that you can add more Zone Organic Extra Virgin Olive Oil to the finished meal. An alternative (and cheaper) choice for cooking is the use of refined (or light) olive oil. All the polyphenols have been removed from this type of olive oil, but it is relatively inexpensive, and readily available in most supermarkets. It does have a lower smoke point (320-405°F) than other oils so you want to keep that in mind pending the degree of heat. A good proportion of the extra virgin olive oil market in the U.S. is adulterated with cheaper cooking oils. This adulteration decreases the levels of both the monounsaturated fats and polyphenols. Our Recommendation: Zone Organic Extra-Virgin Olive Oil, which we import from a certified organic cooperative in Umbria, Italy. It meets our exact requirements for polyphenols. Then we re-certify its polyphenol content before it is sold to consumers. Clinical Benefits of Olive Oil: EVOO is a central component to the Mediterranean diet which has been linked to longevity and a lower incidence of chronic disease1. Daily use has recently been associated with an improved metabolic and inflammatory profile in overweight individuals with Type II diabetes2. In a recent article, it was demonstrated that EVOO protects a mouse model that develops early Alzheimer’s disease from cognitive decline3. Corn, Soy, Safflower, Sunflower Oil and Canola Oil: Avoid if possible. Standard cooking oils that you find on the supermarket shelves such as corn, soy, safflower, and sunflower oil tend to be rich in omega-6 fats. Considerations: These oils may be inexpensive to purchase but are easily oxidized by high heat to generate free radicals which can be detrimental to our health. The remaining oil that’s not oxidized supplies high levels of omega-6 fats which act as the starting materials to be transformed into powerful inflammatory hormones that drive inflammation. Canola oil has lower amounts of omega-6 fatty acids, but still double (approximately 21%) the amount found in olive oil. Palm and Coconut Oil: Avoid if possible These oils have been gaining popularity, but they are rich in saturated fats which has negative consequences for our health. Considerations: Oils rich in saturated fat may be more heat resistant than oils rich in omega-6 fats, but they contain some level of palmitic acid. Higher levels of palmitic acid in any cooking oil result in greater levels of inflammation because palmitic acid is the most inflammatory of all saturated fats. This heightened inflammation is especially true for the brain. Palm oil has the highest levels of palmitic acid, but butter, lard, and bacon fat aren’t too far behind. Coconut oil has lower levels of palmitic acid, but its short chain fatty acids rapidly deplete the liver of all of its glycogen stores making it difficult to maintain stable blood sugar levels. High-oleic Oils (Safflower and Sunflower): Best for cooking. High-oleic oils are becoming more popular commercially due to their high concentration of monounsaturated fats (82-90% oleic acid)4. Considerations: High- oleic oils are genetic variations of the standard (and cheaper) sunflower and safflower oils These are the best fats for cooking because of their ability to withstand higher temps and their lower amounts of saturated fat They are bred to be very rich in monounsaturated fats and are very resistant to the oxidative damage caused by high heat. For those concerned about genetically modified organisms (GMO), high-oleic sunflower oil is an attractive cooking oil since its non-GMO in addition to being high in vitamin E. Summary The key to wellness is to have great tasting food while keeping your hormones in check to reduce diet-induced inflammation. When it comes to the oils in your diet your best bet is always using the least of amount of cooking oil (ideally still high in monounsaturated fats) so after the food has cooled down you can add some additional Zone Organic Extra Virgin Olive Oil to give it extraordinary taste with a high dose of polyphenols. {{cta('f19872a9-0072-4724-a322-14cb017bec4d')}} References: Tejada S, Pinya S, Del Mar Bibiloni M, Tur JA, Pons A, Sureda A. Cardioprotective effects of the polyphenol hydroxytyrosol from olive oil. Curr Drug Targets. 2016 Oct 5 Santangelo C, Filesi C, Varì R, Scazzocchio B, Filardi T, Fogliano V, D'Archivio M, Giovannini C, Lenzi A, Morano S, Masella R. Consumption of extra-virgin olive oil rich in phenolic compounds improves metabolic control in patients with type 2 diabetes mellitus: a possible involvement of reduced levels of circulating visfatin. J Endocrinol Invest. 2016 Nov;39(11):1295-1301. Epub 2016 Jun 25. Lauretti E et al. “Extra virgin olive oil ameliorates cognition and neuropathology of the 3xTg mice.” Ann Clin Trans Neurology 2017 doi: 10.1002/acn3:341 Adams, Jill. Oil Technology in Food Product Development. Demonization of oils and fats has retreated, but lipid technology is still going strong. Prepared Foods Magazine May 2016: 74-86. Print.
Dr. Sears' Polyphenol Q & A
Dr. Sears answers some of the top questions we receive about polyphenols and what makes MaquiRx unique. What are Polyphenols? Polyphenols are complex phytochemicals produced by plants to offer them protection against the sun's radiation and to help defend against injuries induced by microbes or bacteria. Just like polyphenols protect plants, they protect us in a similar way by acting as antioxidants to help combat inflammation and aid in supporting immunity through their activation of key genes. They also play a key role in gut health by helping to defend against bad bacteria while increasing the production of good bacteria. What are the health benefits of consuming polyphenols? Polyphenols should be considered essential nutrients since we know they function as activators of key gene transcription factors such as AMP-Kinase and support the following benefits: What is responsible for all the benefits of polyphenols? Polyphenols, at adequate nutritional intakes, support the activation of AMP-Kinase. Think of AMP-kinase like a genetic master switch for your metabolism. The greater its activity the longer your health span. Which foods contain polyphenols? The more colorful the plant, generally the higher the polyphenol content. This is why fruits, especially berries, and vegetables are good sources of polyphenols. Nonetheless, the levels of polyphenols occurring in fruits and vegetables is only between 0.1 and 0.2 percent by weight. Polyphenols are also found in cocoa, legumes, spices, and plant derived beverages such as tea, coffee and wine. How much should people consume? The answer depends on your personal goals. There are reported benefits that come with consuming anywhere between 500mg to 1,500mg of polyphenols per day. I recommend aiming for a minimum of 1,000mg per day for general wellness. To give a sense of what 1,000mg of polyphenols per day looks like, it could be approximately 5 ½ cups of broccoli, 1 ½ cups of blueberries, 2 ¼ cups of strawberries, or a combination of various fruits and vegetables. A good rule of thumb is that consuming 10 servings of vegetables and fruits per day will provide about 1,000mg of polyphenols per day. Can you get enough polyphenols through your diet? Only 1 out of every 10 adults in the U.S. meets the recommended intake of fruits and vegetables (5 servings per day) let alone the 10 servings per day that I recommend. Unfortunately, the fruits and vegetables that are usually consumed tend to be high in carbohydrates and low in polyphenols. Examples would include bananas and potatoes that can rapidly increase blood sugar levels leading to increased insulin levels. This is why supplementing with purified polyphenol extracts will have the least adverse effect on blood sugar levels. Are some polyphenols better than others? Yes. There are about 8,000 known polyphenols from a wide variety of sources. I consider the best dietary sources are from the blueberry family. The polyphenols in the blueberry family include: American blueberries, Russian blueberries (bilberries), and the Patagonia blueberry (maqui berries). Maqui berries have the highest concentration of a subclass of polyphenols called delphinidins which are water-soluble, meaning they are more likely to get into the blood and have been shown to help support improved blood sugar levels and reduced oxidative stress in clinical studies. What is Maqui? Maqui Berry is the richest antioxidant source in the world, having three times more antioxidants than blackberries, blueberries, strawberries and raspberries. Furthermore, maqui berries are the richest known source of delphinidins. Why extracts over powder or juice? Polyphenol extracts significantly increase the levels of polyphenols and reduce their carbohydrate content. Extracts are more concentrated and purified than simply a juice or a dry powder made from a juice. With extracts, the dry powder of the fruits is further extracted to increase the polyphenol content. For the most purified extracts (such as MaquiRx), the final concentration step involves a complex purification process that produces a refined extract that has about a 40% concentration of polyphenols by dry weight. Such extracts from maqui berry have 14 times more delphinidins compared to common blueberries. Maqui berry extracts have been shown to help activate AMP-Kinase which plays a key role in energy balance and metabolism. Activation of AMP-Kinase is the genetic master switch that controls appetite, blood sugar, lipid levels, reduction of inflammation, and repair of damaged tissue. Research has shown that delphinidins in purified maqui extracts can enter the blood more easily than other polyphenols, thus supporting activation of AMP kinase. Is there a blood test to measure how many polyphenols I need? There is no specific test to measure polyphenols in the blood since their lifetime in the body is short. That said, there is a standard test you can take to gauge whether you are taking enough. This is called hemoglobin A1c (HbA1c). HbA1c is a measure of the circulating levels of blood glucose over a 3-month period of time. If you can maintain a HbA1c level between 4.9-5.1% you are probably doing a good job getting enough polyphenols through diet and supplementation. If your HbA1c levels are higher, you probably need to add more polyphenols to your diet. Dr. Sears recommends consuming 1000mg of polyphenols a day. Each maqui capsule supplies 120mg of polyphenols. Does that mean you need 8 capsules per day? No. Ideally your polyphenol intake should come from a combination of both food and supplementation. It really depends on how much you think you can consume in your diet. The more fruits and vegetables you consume following the Zone Diet, the less polyphenol extracts you need. When will people start seeing the benefits after they begin to supplement? Generally within 30 days of using MaquiRx you’ll begin to notice benefits in the improvement of your metabolism. Are there any side effects to supplementing with polyphenols? No, as long as the polyphenols are highly purified such as MaquiRx and you can keep your HbA1c in the desired range of 4.9-5.1% there will not be any issues. At lower levels of HbA1c there is the possibility that the body may increase the secretion of cortisol to increase blood sugar levels. This is common for individuals following ketogenic diets. How long do you have to take it? Polyphenols should be considered essential nutrients that must be supplied by the diet for a lifetime.{{cta('b55efb49-3acd-41bc-ac18-721609a63a24')}}
Beyond Cholesterol: The Real Link Between Diet and Heart Disease
One of the best ways to live longer is to reduce your likelihood of dying from a heart attack since it continues to be the #1 killer in America. If we could prevent heart disease tomorrow, it is estimated that the average life expectancy of every American would increase by ten years. We are led to believe by extensive drug marketing that elevated cholesterol is the cause of heart disease. Unfortunately, about 50 percent of the people who are hospitalized with heart attacks have normal cholesterol levels. What’s more, 25 percent of people who develop premature heart attacks have no traditional cardiovascular risk factors at all. So what if cholesterol was only a minor, secondary player in developing heart disease? The Cholesterol Hype Cholesterol does have a role in heart disease, but it is a secondary factor that plays a far lesser role in fatal heart attacks than the marketing of drug companies leads you to believe. It has been known since 2001 that oxidized LDL is a far better predictor for the development of atherosclerotic lesions than the traditional measurement of LDL (1). But it was also at this time that the first statin studies began to appear. This gave the pharmaceutical industry a patented drug to “prevent” heart disease but unfortunately statins could not specifically lower oxidized LDL. Furthermore, the LDL story was such an easy story to tell because it could be summarized “if your cholesterol levels are high, you are going to die”. That marketing statement ignored the fact that the most common drug (i.e. aspirin) to prevent heart attacks had no effect on reducing cholesterol. Today lowering LDL cholesterol (but not necessarily lowering oxidized LDL) is the number-one priority of every cardiologist in America. Various epidemiological studies have found that increased serum cholesterol levels occur more often in heart disease patients. But that increase is only 5 to 10 percent higher in those who develop heart disease than those who don’t. This doesn’t help explain why about half the people who die from heart disease don’t have elevated LDL cholesterol levels (less than 130 mg/dl). It also means that high LDL cholesterol is not a very good predictor of heart disease. On the other hand, a very different picture emerges if you look at the levels of oxidized LDL levels. You can see a very striking relationship in the prediction of heart disease with increasing levels of oxidized LDL levels (1). Even so the best way to lower oxidized LDL is not a statin, but high-dose polyphenol extracts (2), since they have anti-oxidant properties to help combat oxidation. Unresolved Cellular Inflammation: The Reason Heart Disease Kills A heart attack is simply the death of the muscle cells in the heart due to lack of oxygen caused by a constriction in blood flow. If this lack of oxygen is prolonged, and enough heart muscle cells die, your heart attack becomes a fatal one. What causes that constriction in blood flow is the rupture of soft vulnerable plaques that line the artery. Although you can’t see them, when they rupture they release a mass of cellular debris that accelerates the clotting process to stop blood flow and therefore stop oxygen from being delivered to the heart. The reason heart disease remains the primary killer of Americans is not due to cholesterol, but unresolved chronic inflammation in the arteries that causes these soft vulnerable plaques to rupture. You may be asking yourself, “What on earth is unresolved cellular inflammation?” This is simply inflammation that falls below the threshold of perceived pain. That’s what makes it so dangerous. You have no indication it is present and therefore you make no effort to reduce it. This inflammation results from an increased production of inflammatory mediators such as eicosanoids. Statins have no effect on reducing eicosanoid levels in the body. Eicosanoids, Resolvins, and Heart Disease Eicosanoids are the hormones that intensify inflammation. You need some to activate the immune system, but in excess they promote cellular inflammation. These hormones are generated by the combination of high levels of insulin and omega-6 fatty acids in your blood. On the other hand, resolvins are the hormones that resolve inflammation. These hormones are generated by the levels of omega-3 fatty acids in your blood. You need to have both eicosanoids and resolvins in the proper balance in order to be in a state of wellness because you have to turn on inflammation as well as turn it off. Unfortunately, most of us produce too many eicosanoids, which leads to increasing levels of unresolved cellular inflammation and eventually to chronic diseases like heart disease. Managing Unresolved Cellular Inflammation The Zone Diet was developed primarily to reduce the overproduction of eicosanoids. Adequate levels of omega-3 fatty acids in the diet (usually requiring supplementation) will ensure adequate levels to promote the formation of resolvins. A variety of factors forge the linkage between unresolved cellular inflammation and fatal heart attacks. First of all, eicosanoids make soft vulnerable plaque more likely to rupture. Eicosanoids act as powerful constrictors of your arteries and can lead to a vasospasm, a potentially fatal cramp or “charley horse” that prevents blood flow to the heart. Vasospasm is the second cause of fatal heart attacks. In addition, lack of sufficient levels of omega-3 fatty acids in the heart muscle can also lead to a fatal heart attack caused by chaotic electric rhythms in the heart. This condition, called sudden death, accounts for more than 50 percent of all fatal heart attacks. How can you tell if you have the right balance of eicosanoids to resolvins for heart health? That knowledge comes from the AA/EPA ratio in the blood. Arachidonic acid (AA) is the building block of eicosanoids and eicosapentaenoic acid (EPA) is the building block of resolvins. You want to maintain that AA/EPA ratio close to 1.5, and ideally have about 4 percent of your total fatty acids in the blood consisting of EPA (3-5) How The Zone Can Help Promote A Healthy Heart For optimal heart health you need the appropriate balance of eicosanoids to resolvins. This is why I recommend a multi-factorial dietary approach. This entails the Zone Diet, omega-3 fatty acids, and polyphenol extracts. The Zone Diet can help reduce the overproduction of eicosanoids. Consuming adequate levels of omega-3 fatty acids can help increase the production of resolvins and the use of maqui polyphenol extracts can help minimize oxidized LDL (2). This three-part dietary system or what I call the Zone Pro-Resolution Nutrition system will all be described in greater detail in my upcoming book, The Resolution Zone.{{cta('14dee37e-1816-403a-a6e8-a67c8b9cf45b')}} References Holvoet P, Mertens A, Verhamme P, Bogaerts K, Beyens G, Verhaeghe R, Collen D, Muls E, and Van de Werf F. “Circulating oxidized LDL is a useful marker for identifying patients with coronary artery disease.” Arterioscler Thromb Vasc Biol 21:844-848 (2001) Davinelli S, Bertoglio JC, Zarrelli A, Pina R, and Scapagnini G. “A Randomized Clinical Trial Evaluating the Efficacy of an Anthocyanin-Maqui Berry Extract on Oxidative Stress Biomarkers.” J Am Coll Nutr 34 Suppl 1:28-33 (2015) Sears B. “Omega-3 fatty acids and cardiovascular disease: Do placebo doses give placebo results?” CellR4 5:e2302 (2017) Sears B. “Omega-3 fatty acids and cardiovascular disease: Dose and AA/EPA ratio determine the therapeutic outcome.” CellR4 6:e2531 (2018) Sears B. “Appropriate doses of omega-3 fatty acids for therapeutic results.” CellR4 6: e2578 (2018)
What Is An Effective Dose of Omega-3 Fatty Acids?
The November 10, 2018 issue of the New England Journal of Medicine contained two articles on the use of omega-3 fatty acids to treat cardiovascular conditions (1,2). One study (the VITAL trial) used essentially a low dose of omega-3 fatty acids (0.84 grams of omega-3 fatty acids) and found no cardiovascular benefits (1). The other study (the REDUCE-IT trial) used a much higher dose of omega-3 fatty acids (3.8 grams of omega-3 fatty acids) and found significant cardiovascular benefits (2). The FindingsBoth studies used the same endpoint for determining cardiovascular benefits. The low-dose study found no benefits, while the high-dose study found highly significant benefits. This is probably because the omega-3 fatty acid dosage used in the REDUCE-IT trial was 4.6 times greater than that used in VITAL. However, this is far from breaking news. These findings from REDUCE-IT simply confirmed the 2007 JELIS Trial conducted with much larger group of patients (18,000) who were also all taking statins (3). Are There Any Differences Between EPA and DHA? Both studies demonstrated some basic misunderstandings on the mechanism of omega-3 fatty acids and its impact on cardiovascular disease. Both the products used in the studies are only approved to lower very high levels of triglycerides (greater than 500 mg/dL) and not approved for treating heart disease. In addition, one product contained a combination of EPA and DHA (Lovaza) and the other product only contained EPA (Vascepa). Since the REDUCE-IT trial that used the EPA-only product worked, this might imply that DHA is dangerous. This is a story that starts with a statement that EPA lowers LDL cholesterol and DHA raises LDL cholesterol levels and therefore only EPA containing products are useful. That’s a marketing statement that is only partially true. A meta-analysis showed that EPA lowers LDL cholesterol levels by 0.7% and DHA raises LDL cholesterol levels by 2.6% (4). If you have a high LDL cholesterol level of 130 mg/dL, this means using EPA-rich omega-3 supplements will lower your LDL cholesterol by 1 mg/dL and using DHA-rich omega-3 fatty acid supplements will raise your LDL cholesterol by 3.5 mg/dL (4). These changes are clinically meaningless. Furthermore, the same meta-analysis study indicated that DHA-rich omega-3 fatty acid supplements are better than EPA-rich omega-3 fatty supplements in reducing triglycerides and increasing HDL cholesterol. These differential lipid effects between EPA-rich or DHA-rich omega-3 fatty acid products essentially balance themselves and suggest that there are no differences between EPA and DHA in lowering total lipid levels. Both are beneficial. Therefore, it is not the absence of DHA that is important, but the dose used. Lowering lipid levels, however, is not the reason that high-dose omega-3 fatty acids have the benefits in reducing cardiovascular events. The Real Benefits of Omega-3 Fatty Acids It is well established that heart disease is an inflammatory disease (5,6). Much of that inflammation is mediated by pro-inflammatory proteins called cytokines. A recent Harvard study indicated that reducing one of these inflammatory cytokines (IL-1b) using a targeted monoclonal antibody could reduce heart attacks without lowering LDL levels (7). An even earlier trial in 1989 in normal subjects demonstrated that high-dose omega-3 fatty acids (5 grams per day) significantly lowered the levels of a variety of pro-inflammatory cytokines (8). This is why the AA/EPA ratio in the blood is the best marker for determining the reduction of pro-inflammatory cytokine production. But reducing cytokine levels to lower inflammation is dramatically enhanced by the simultaneous increase in a group hormones known as resolvins. Resolvins to the Rescue Omega-3 fatty acids can produce two groups of hormones. One are pro-inflammatory hormones known as eicosanoids and the other is a group of pro-resolution hormones known as resolvins. When it comes to eicosanoids, DHA cannot produce eicosanoids and the eicosanoids produced from EPA are weakly inflammatory. Since the eicosanoids generated from EPA are 10-100 times less inflammatory compared to those generated from AA the end result is that as EPA is increased at the expense of AA in the body. This means the intensity of the inflammatory response is significantly reduced (9). What might appear to be an “anti-inflammatory” effect, is actually a significant reduction of the intensity of overall inflammation. The real benefits of omega-3 fatty acids comes from their production of resolvins. This is why you need both EPA and DHA as each omega-3 fatty acid makes different types of resolvins that interact with different receptors. Furthermore, you need a much higher concentration of both EPA and DHA in the blood to generate the levels of resolvins that are necessary to resolve existing inflammation (10-12). Thus, the real benefits of high-dose omega-3 fatty acids may come from their ability to increase resolvin production as well as the reduction of pro-inflammatory cytokines. This would explain why the low-dose of omega-3 fatty acids used in the VITAL study generated essentially negative results. Unless you generate adequate levels of resolvins and simultaneously reduce cytokines by sufficiently lowering the AA/EPA ratio with high-dose omega-3 fatty acid supplementation, it is unlikely you will have significant clinical benefits. This was demonstrated in the subsequent analysis of the JELIS study when it was demonstrated that only when the AA/EPA ratio had been reduced to a level of less than 1.3 that statistically significant differences in cardiovascular events between the active and control groups become apparent (13). It was also demonstrated in an earlier study that the level of EPA (3.8 grams per day) used in the REDUCE-IT study would lower the AA/EPA ratio to 1.2 (14). Using a lower dose of 1.9 grams of EPA per day, the AA/EPA ratio was only reduced to 2.3. Based on the clinical results of the JELIS and REDUCE-IT studies, it appears that you have to reduce the AA/EPA to less than 1.3 using high-dose omega-3 fatty acid supplementation to see a therapeutic effect in treating cardiovascular disease by a combination of two factors of increasing resolvins as well as lowering cytokine levels. Since you need both EPA and DHA for optimal clinical benefits, I happen to believe a 2:1 ratio of EPA and DHA provides the greatest overall benefits to omega-3 fatty acid supplementation. The REDUCE-IT trial indicates you probably need 4 grams of EPA per day to get a cardiovascular benefit, but that means to get an optimal cardiovascular result you would want another 2 grams of DHA per day or a total of 6 grams of EPA and DHA per day. How Do You Know How Much EPA and DHA to Take? It is virtually impossible to measure either eicosanoids or resolvins in the blood and it is relatively difficult to measure cytokines, but you can easily measure the AA/EPA ratio. The published data from the JELIS and REDUCE-IT trials indicates that to have maximum cardiovascular benefits, the AA/EPA ratio should less than 1.3. This is why you should always test, not guess about your health. Furthermore, don’t believe statements that omega-3 fatty acids have no health benefits. They do, but only if you lower the AA/EPA ratio in the blood to an appropriate range, which requires higher amounts of omega-3 fatty acids to do so (15, 16). {{cta('9a69e3f7-d8f4-4170-b5dd-dacbbf27467a')}} References Mason JE, Cook NR, Lee I-M, Christen W, Bassuk SS, Mora S, Gibson H, Albert CM, Gordon D, Copeland T, D’Agostino D, Friedenberg G, Ridge C, Bubes V, Giovannucci EL, Willett WC, and Burning JE. “Marine n-3 fatty acids and prevention of cardiovascular disease and cancer." New Engl J Med doi: 10.1056/NEjMoa1811403 (2018) Bhatt DL, Steg G, Mill M, Brinton EA, Jacobson TA, Ketchum SB, Doyle RT, Juliano RA, Jiao L, Granowitz G, Tardif J-C, and Ballantyne CM. “Cardiovascular risk reduction with icosapent ethyl for hypertriglyceridemia.” New Engl J Med doi: 10.1056/NEJMoa 1812792 (2018) Yokoyama M, Origasa H, Matsuzaki M, Matsuzawa Y, Saito Y, Ishikawa Y, Oikawa S, Sasaki J, Hishida H, Itakura H, Kita T, Kitabatake A, Nakaya N, Sakata T, Shimada K, and Shirato K. “Effects of eicosapentaenoic acid on major coronary events in hypercholesterolaemic patients (JELIS): a randomised open-label, blinded endpoint analysis. Lancet 369: 1090-1098 (2007) Jacobson TA, Glickstein SB, Rowe JD, and Soni PN. “Effects of eicosapentaenoic acid and docosahexaenoic acid on low density lipoprotein cholesterol and the other lipids.” J Clin Lipidol 6:5-18 (2012) Libby P, Ridker PM, and Maseri A. “Inflammation and atherosclerosis.” CirculationMar 105: 1135-1143 (2002) Geovanini GR and Libby P. “Atherosclerosis and inflammation: overview and updates.” Clin Sci 132:1243-1252 (2018) Ridker PM, Everett BM, Thuren T, MacFadyen JG, Chang WH, Ballantyne C, Fonseca F, Nicolau J, Koenig W, Anker SD, Kastelein JJP, Cornel JH, Pais P, Pella D, Genest J, Cifkova R, Lorenzatti A, Forster T, Kobalava Z, Vida-Simiti L, Flather M, Shimokawa H, Ogawa H, Dellborg M, Rossi PRF, Troquay RPT, Libby P, and Glynn RJ. . “Antiinflammatory therapy with canakinumab for atherosclerotic disease.” N Engl J Med 377: 1119-1131 (2017) Endres S, Ghorbani R, Kelley VE, Georgilis K, Lonnemann G, van der Meer JW, Cannon JG, Rogers TS, Klempner MS, and Weber PC, Schaeffer EJ, Wolff SM, and Dinarello CA. . “The effect of dietary supplementation with n-3 polyunsaturated fatty acids on the synthesis of interleukin-1 and tumor necrosis factor by mononuclear cells.” N Engl J Med 320: 265-71 (1989) Calder PC. “Omega-3 fatty acids and inflammatory processes: from molecules to man.” Biochem Soc Trans. 2017 Oct 15;45(5):1105-1115. Spite M, Clària J, and Serhan CN. “Resolvins, specialized proresolving lipid mediators, and their potential roles in metabolic diseases.” Cell Metab 19: 21-36 (2014) Elajami TK, Colas RA, Dalli J, Chiang N, Serhan CN, and Welty FK. “Specialized proresolving lipid mediators in patients with coronary artery disease and their potential for clot remodeling.” FASEB J 30: 2792-2801 (2016) See VHL, Mas E, Prescott SL, Beilin LJ, Burrows S, Barden AE, Huang RC, and Mori TA. “Effects of prenatal n-3 fatty acid supplementation on offspring resolvins at birth and 12 years of age: a double-blind, randomised controlled clinical trial.” Br J Nutr 118: 971-980 (2017) Itakura H, Yokoyama M, Matsuzaki M, Saito Y, Origasa H, Ishikawa Y, Oikawa S, Sasaki J, Hishida H, Kita T, Kitabatake A, Nakaya N, Sakata T, Shimada K, Shirato K, and Matsuzawa Y. “Relationships between plasma fatty acid composition and coronary artery disease.” J Atheroscler Thromb 18: 99-107 (2011) Braeckman RA, Manku MS, Bays HE, Stirtan WG, and Soni PN.. “Icosapent ethyl: Effects on plasma and red blood cell fatty acids.” Prostagl Leuko Essen Fatty Acid 89: 195-201 (2013) Sears B. “Omega-3 fatty acids and cardiovascular disease: Do placebo doses give placebo results?” CellR4 5:e2302 (2017) Sears B. “Omega-3 fatty acids and cardiovascular disease: Dose and AA/EPA ratio determine the therapeutic outcome.” CellR4 6:e2531 (2018
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.
Intermittent Fasting vs The Zone Diet
Abstaining from food and beverage, other than water, for a period of time (a.k.a fasting) has been used since the beginning of time out of necessity for survival, spiritual reasons, and health promotion. Intermittent Fasting (IF) is an eating pattern that goes between days of fasting or partial fasting and eating. IF has become increasing popular in the health and fitness arena for its perceived role in weight loss and improved health. Here we’ll tell you more about it and give you Dr. Sears’ take on this old concept but new trend. What is Intermittent Fasting? Calorie restriction is the reduction of calorie intake without compromising nutrition. Calorie restriction has been shown to be the most effective way to help slow down the aging process. A recent study showed that restricting calories over a two year period of time slowed metabolism and reduced oxidative stress, two key pieces for reducing the rate of aging and protecting against age-related disease (1). Intermittent fasting (IF) tries to replicate the benefits of calorie restriction, without having to continuously restrict calories. The idea being that not restricting calories daily makes compliance easier to follow. IF involves restricting calories 1-3 days per week and then eating as you normally would on your non-restricted days. There are several approaches to Intermittent Fasting but the premise is you eat normally a few days a week and drastically cut back on calories the other days. This form involves a day in which food and beverages (other than water) are completely restricted followed by a day where foods and beverages can be consumed normally. There are variations within alternate day fasting as well. A more scientifically investigated form involves eating 25 percent of your needed calories on one day and then 125 percent of your needed calories on the next day. The total calorie intake would be 75 percent of needed calories (2). Some calories can be consumed on fast days but it’s severely restricted to 20-25% of your energy needs (approximately 500-600 calories). This is the basis for the 5:2 diet where you restrict energy two non-consecutive days and then eat normally the other 5 days. This involves daily fasting intervals ranging from 12-20 hours. Religious fasts often use time-restricted feeding (i.e. Ramadan). The Science The science on calorie restriction (CR) itself is strong, but what about using the IF approach to calorie restriction? Many of the benefits of intermittent fasting such as improved metabolic profiles, decreased weight and reduced risk for chronic disease have been widely studied in animals. Despite the success of those studies, the same benefits are mixed when it comes to human trials (3), which may be related to compliance. In studies comparing similar caloric intake using both IF and CR there are no differences between the two groups in either weight loss, improvements in blood markers (glucose, insulin, lipids, inflammation) and chronic disease risk (4). Both may be equally effective for weight loss and cardio-protection. In one series of carefully controlled long-term trials (the CALERIE studies), the goal was to have individuals reduce calorie intake by 25 percent on a continuous basis. Even though individuals could only reduce their intake by 15% these calorie restricted (CR) experiments demonstrated significant clinical benefits (1). The data is clear that if you can restrict calories there are benefits to be gained. Intermittent Fasting vs. The Zone Diet Intermittent fasting is based on the idea that continuous calorie restriction is too hard to follow for the lifetime. So maybe you can do it for a couple of days with fasting or mini-fasts, knowing you can eat normally or overeat the next day or every other day. Regardless of the approach used, the answer appears to be that there is no benefit of intermittent fasting compared to consuming the same number of restricted calories day in and day out according to recent studies. Furthermore, there is no difference in weight loss between a continuous calorie–restricted diet and an intermittent fasting diet because the weekly intake of calories consumed is about the same. However, subjects in these studies using intermittent fasting tend to be less compliant as they are hungrier on their fasting days. The key to the Zone Diet is not simply the restriction of calories, but the constant maintenance of hormonal balance that results in stable blood glucose levels so that you are not hungry between meals. After all, who wants to be hungry no matter what the potential health benefits may be. In addition, if you use Ramadan as an example in which observant Muslims who fast all day and then only eat after the sun goes down, you see that they do lose weight, but the lost weight is all regained shortly after the fasting period is over. This isn’t ideal for long-term health benefits. In addition 16 hour fasts may place stress on your bodies hormonal systems as one may run the risk of upsetting the hormonal levels like insulin, glucagon, and cortisol. The Zone Diet is built upon the concept of calorie restriction coupled with hormonal balance, so that you are never hungry or fatigued and can easily follow it for a lifetime. Following a calorie restricted Zone Diet will yield many of the clinical positive benefits often attributed to various forms of fasting but with greater long-term compliance.{{cta('a8225404-c675-40b7-8eaa-4836beb805da')}} References: 1. Leanne M. Redman, Steven R. Smith, Jeffrey H. Burton, Corby K. Martin, Dora Il'yasova, Eric Ravussin. Metabolic Slowing and Reduced Oxidative Damage with Sustained Caloric Restriction Support the Rate of Living and Oxidative Damage Theories of Aging. Cell Metabolism, 2018.2. Trepanowski JF, Kroeger CM, Barnosky A, Klempel MC, Bhutani S, Hoddy KK, Gabel K, Freels S, Rigdon J, Rood J, Ravussin E, Varady KA. Effect of Alternate-Day Fasting on Weight Loss, Weight Maintenance, and Cardioprotection Among Metabolically Healthy Obese Adults: A Randomized Clinical Trial. JAMA Intern Med. 2017 Jul 1;177(7):930-938. 3. Horne BD, Muhlestein JB, Anderson JL. Health effects of intermittent fasting: hormesis or harm? A systematic review.Am J Clin Nutr. 2015 Aug;102(2):464-70. 4. Patterson RE, Laughlin GA, LaCroix AZ, Hartman SJ, Natarajan L, Senger CM, Martínez ME, Villaseñor A, Sears DD, Marinac CR, Gallo LC.Intermittent Fasting and Human Metabolic Health. J Acad Nutr Diet. 2015 Aug;115(8):1203-12
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