What Does a Day In the Zone Look Like?
A Zone meal is about 40% low-glycemic load carbohydrates, 30% low-fat protein, and 30% fat (primarily monounsaturated fat). It's the balance of protein to carbohydrate at each meal that determines the hormonal response which is why it’s important to focus on the balance of each macronutrient (carbohydrate, protein, fat) rather than on the calories themselves. Your brain needs about 130 grams of glucose per day, meaning your carbohydrate intake should be adequate enough to keep the brain happy with its preferred fuel which is glucose (not ketones) throughout the day. On the other hand, consuming too much carbohydrate at any meal will cause an over-secretion of insulin leading to a reduction in blood glucose levels within a few hours which causes hypoglycemia and increased hunger and mental fatigue. When making a Zone meal our general recommendations are to aim for one that is under 12 grams of fat with 25 grams of protein, about 35 grams of net carbs (total carbohydrates minus fiber) and approximately 400 calories or less. Having the right amount of fat, balanced with protein and low glycemic carbohydrates helps minimize hunger and fatigue for 4-5 hours. The amount of protein consumed on the Zone Diet is pretty close to what the average American (female or male) is already eating, but now split evenly throughout the day. We realize that eating is not a one size fits all approach which is why we recommend using our protein calculator and food block guide as the most precise way to determine your needs. BREAKFAST Jalapeno Omelet with Cheese : Instructions In a bowl, mix egg beaters and olive oil. Add garlic, tomatoes, and jalapeno peppers. Spray a skillet with cooking spray and add egg mix. Wiggle pan to even out the temperature so it cooks evenly. When almost set, add cheese. Serve with berries. LUNCH Spinach and Strawberry Salad : Instructions: Wash spinach and spin dry. Place in a large bowl with remaining salad ingredients. Heat a small skillet over medium-low heat. Add olive oil, shallot, champagne vinegar, orange zest, salt and pepper. Cook until shallot is translucent, 2-3 minutes. Whisk in orange juice. Drizzle warm dressing over salad mixture. Toss gently to wilt spinach. SNACK DINNER Shrimp and Veggie Pasta : Instructions Prepare the Zone Fusilli as directed. Set aside. Meanwhile, heat a medium skillet on medium-high heat. Add 2 tablespoons dressing, butter, zucchini and onions to skillet; cook on medium heat 4 minutes or until vegetables are crisp-tender, stirring occasionally. Stir in shrimp, tomatoes and snow peas; cook 1 to 2 minutes or until heated through. Add the cooked Fusilli to the veggies and shrimp. Stir in remaining 2 tablespoons of dressing and transfer to a bowl for dinner. Garnish with parsley. TOTAL CALORIES: 1,242 BREAKFAST Blueberry Protein Pancakes : Instructions Whip egg whites with vanilla until thick and frothy. Whip in flour and wheat germ. Gently fold in 1/4 cup low-fat cottage cheese, blueberries and olive oil. Spray a griddle with olive oil spray. Cook over medium-high heat until golden brown. Do not under cook. Makes 4 pancakes. Mash the blackberries for “syrup”. LUNCH SNACK DINNER Asian Chicken Stir-Fry : Instructions Steam the broccoli for 3-4 minutes, rinse with cold water to stop cooking. Set aside to drain in colander. Heat the olive oil In a large skillet to medium. Add chicken and garlic, cook until juices run clear. Add water chestnuts, mushrooms, pepper, snow peas, scallions and soy sauce. Cook until tender (add vegetable stock in tablespoon increments, if needed). Stir in the mandarin orange sections and toasted sesame oil. TOTAL CALORIES: 1,526 {{cta('f884f663-989d-40aa-bd3e-04f67fbe54f3')}} {{cta('29cb0e22-c114-42e7-ae77-46c07ef930c8')}}
Cookout Menu Ideas and Survival Tips
Summer cookouts can be one of the hardest eating events to navigate since they tend to go on for several hours. Rather than having 3 things to choose from you have a smorgasbord of foods and beverages making it easy to overindulge. The idea of wanting to sample small bites of everything can quickly add up and once alcohol is involved, forget it! Here are a few simple tips that will allow you to indulge a bit without the guilt. Top 7 Tips for Surviving Cookouts Eat Before You Go: Sampling new dishes prepared by someone other than ourselves is part of the fun at a cookout. You can still sample the things you want to try, but don’t skip meals leading up to the event. Starting your day with your usual breakfast, and either a snack or lunch before you go will make you less ravenous or likely to go off the deep end with your food choices and portion control. Fill Up on Quality: Fill your plate with grilled vegetables, fruits and lean protein to start. This will allow you to get full on higher quality foods first and then you can always go back later if you are still hungry or want to sample something a bit more indulgent. Move Away From the Table: We tend to hold most of our conversations around where food is placed. Rather than grazing the entire time and feeling as though we never fully ate, make a plate of food and then move the conversation to another area where you’ll be less prone to keep going back for more. Pick Your Pleasure: Decide whether you want to have alcohol or sweets, but not both. Alcoholic beverages can seem really refreshing on hot days, but the calories can quickly add up. If you choose to drink, pick light beers, wines, and spirits and avoid beverages mixed with juices and simple syrups. Make a mental note of how many drinks you want to have before starting and stick with it. If sweets are your pleasure the same rules apply. With both alcohol and sweets try and consume protein around the same time so you avoid spiking your blood sugar making you want to go back for more. Ditch the Chips: Be choosy with what you are going to have. Nibbling on pretzels, potato chips or crackers isn’t all that exciting, plus the salt can make you feel bloated and retain fluid. Why not save your calories for something better? Choose foods you don’t usually get to have and if you go for something that is more carbohydrate centric just try and balance it with protein. Hydrate: Being in the sun or long exposure to heat can easily zap our energy making us reach for salty foods and drinks to perk us up. Make sure to stay hydrated especially if consuming alcohol and reach for food (fruits and veggies) and beverages that will help you hydrated throughout the day. Bring It: If you know you want to be a bit more indulgent but don’t want to completely blow it, make the dish yourself and find a way to lighten it up. Here we’ve given you some ideas on things you can bring if you are attending or make if you are hosting that are light on calories and balanced in protein, fat and carbs but not on taste. FREE recipe cards below. Here are a few delicious Zone approved recipe ideas which you may find helpful when planning your menu. If you need more, please check out our recipes at www.zonediet.com. Tzatziki Dip : Instructions If not using an unstrained yogurt, strain it using a strainer lined with a coffee filter for a few hours to remove as much liquid as possible. Set aside. Quarter the cucumber and cut off all the seeds. Grate the cucumber and sprinkle with salt. Let sit for around 20 minutes. Give it a squeeze in paper towels to help release excess liquid. Stir all ingredients into a bowl to combine. Refrigerate for a couple of hours before serving. Zone Cookout Fusilli Pasta Salad : Instructions Prepare Zone PastaRx Fusilli according to package directions. Drain and rinse in cold water to stop cooking. Set aside. Hard boil 4 eggs. Set aside, whites to be added to salad at the end. In a large bowl make sauce by whisking together 0%-fat Greek Yogurt, extra virgin olive oil, fresh-squeezed lemon juice, vinegar, dijon mustard, pickle relish, dill, garlic powder, oregano, salt and pepper. Add in the prepared vegetables (red bell pepper to onion) and then gently toss in Zone PastaRx Fusilli, egg whites and olives until well-combined; cover and refrigerate until ready to serve. Spinach PastaRx Orzo Side Salad with Lemon Vinaigrette : Instructions1. Prepare Zone PastaRx Orzo according to package directions. Reserve 1/2 cup of liquid an drain. Set both aside to cool.2. In a small bowl, make your dressing. Whisk the lemon juice, reserved pasta water, olive oil, garlic powder, salt and pepper. Pour onto the salad and toss to coat. 3. In a large bowl, combine the thawed, squeezed spinach, tomatoes, cucumbers, black olives and cooled Zone PastaRx Orzo. 4. Pour dressing onto the salad and toss to coat. Add more reserved pasta water if desired, and season to taste. Burger Wraps : Instructions Mix ground turkey and one-quarter of the onion and bell pepper. Divide the mixture and form into 2 patties. Grill the patties until cooked. In a pan add olive oil and sauté the remaining bell pepper, onion and mushrooms. Layer, staggered, 3 lettuce leaves for each “wrap.” In each “wrap” spread 1/2 cup spinach and add half of the cheese slice. Divide the sautéed vegetables and the broken up burger (chop each burger into a few pieces). Drizzle 2 tablespoons dressing in each wrap. Have grapes for dessert. Chicken Satay and Vegetables with Peanut Sauce : Instructions Marinate chicken in 2 tablespoons of soy sauce for at least 15 minutes. Whisk remaining tablespoon of soy sauce with chili sauce, red pepper flakes, peanut butter, sesame oil and parsley until smooth. Set aside. Preheat broiler. Thread chicken, bell peppers and onions onto skewers. Place skewers on a lightly greased, rimmed baking sheet. Broil on top rack with the tomatoes for 3 to 4 minutes per side or until cooked through. Serve satays on a platter over broccoli with tomatoes around the edge and the reserved sauce for dipping on the side. Have a bowl of strawberries. {{cta('35fd4432-5fe5-4f6d-ae36-eac904145c0c')}}
Farmers Markets - The Flavors of Summer
For those of us who enjoy fresh foods, you can’t beat what summer has to offer. The wide availability of great-tasting produce and fresh herbs makes it easy to incorporate into almost every dish. Couple this with our increased awareness of locally grown and organic versus conventional, wild versus farmed, and grass-fed versus corn-fed, and it’s no wonder that Farmers’ Markets have nearly tripled in the past 10 years. What used to be a local sampling of fresh fruits and vegetables has now expanded to specialty foods like meats, fish, cheese, wine, breads, honey and flowers too. Farmers markets are a great way to learn about your local farms. Here you might have an opportunity to talk to vendors about their pest management whether it's integrated pest management (no spraying unless tests show pest infestation), following organic practices or certified organic. You may inquire about whether the farm has any pick-your-own options for berries, peaches or apples in the fall. Some of these farms may participate in CSA’s (Community Supported Agriculture) as well. CSA’s are a great way to invest in local agriculture where farms put together a variety of locally grown produce for you on a weekly or biweekly basis that you pick up throughout summer months and early fall. The key with CSA's signing up in early spring as many farmers have a limited number of slots they can supply each summer. While this may not be the venue for bargains, I encourage you to see what’s available in your area even just for added inspiration to your weekly meals. Spice up your salads with fresh fruits, herbs and goat cheese, make a fruit salsa to add to your fish, or pick up a new ingredient you’ve never tried and incorporate it into your meal. Many town websites offer a vendor list of who is at the market, the products they offer and even include various recipes to try. The best part is most of them are open until October so you’ll really get a sampling of all summer and early fall have to offer. Just remember your Zone principles: stick primarily with the produce and protein and keep the breads, pastries, jams, and wine to a minimum. Tips for Navigating Farmers Markets Go at the Start (or Go at the End): If you want produce at it's freshest or a better selection go at the start. Markets tend to be less crowded at the beginning and at the end too. There probably isn’t much haggling that can happen but if you are looking for a better price shopping at the end would be the time. Many vendors are less apt to want to lug things back with them so they might be more willing to offer a slight discount. The caveat is that the selection might be limited. Know What's In Season and Plan Ahead: If you only go to a farmers market periodically then it's fun to just stroll through and be spontaneous with your purchases. If you go more frequently, knowing what's in season and planning ahead can make meal planning much easier. Have a few recipes ideas in mind before you go, and grab ingredients to incorporate into your week night meals. In addition asking questions while there about what might be offered in the week(s) ahead or your town website might list the offerings too. Walk the Whole Market: Before buying anything walk the whole market as a few vendors might be selling the same thing so this gives you a sense on pricing and offerings. If you frequent the markets weekly, sometimes waiting a week or two on new arrivals (berries, peaches, zucchini etc.) where more vendors have a supply could lessen the price. Get to Know the Vendors: Talking to the vendors is a great way to learn more about the what they supply. This can be a good opportunity to ask questions about produce you might be unfamiliar with, tips for preparation and recipe ideas too. FREE recipe cards below. Fruit Salsa : Instructions: Combine all ingredients. Refrigerate for a short time. Serve on top of chicken, fish or protein of your choice to add some summer flavor to your meal. Nutritional facts per serving (daily value): 8 servings (approximately 1/3 cup) Calories 25cal; Protein 1g (1%); Total Fat 0g (0%); Carb. 6g (2%); Fiber 1g (4%). Cheesy Lemon Zucchini : Instructions: Spray a skillet with cooking oil. Heat olive oil in skillet over high heat; stir in zucchini, lemon zest, and red pepper flakes. Cook for about 2 minutes add stock as needed. Stir in salt, black pepper, and cayenne pepper; cook and stir until zucchini is tender, about 5 minutes. Stir cream cheese into zucchini mixture; cook until cream cheese begins to melt, about 1 minute. Remove from heat and stir in oregano. Nutritional facts per serving (daily value): 4 servings Calories 91cal; Protein 6g ; Total Fat 3g; Carb. 13g; Fiber 4g.{{cta('e4f599c6-35fc-4a23-81db-549d8dcdedb1')}}
What Are Polyphenols and How Much You Need
Polyphenols are produced by plants to offer them protection from the suns radiation and to help defend against disease. They protect us in a similar way by acting as antioxidants to help combat everyday insults (UV radiation, cigarette smoke, free radical formation) to improving immunity through their activation of key genes. The amount of polyphenols in foods can vary widely depending on where they are grown, how they are cooked, and whether they are organic or produced conventionally. For optimal health, you need consistent consumption of very high levels of fruits and vegetables every day to maintain adequate intakes of polyphenols. Despite the health benefits of polyphenols, only 1 out of 10 adults meets the recommended intake of fruits and vegetables per day. The Dietary Guidelines for Americans and MyPlate encourage individuals to consume 1 ½ to 2 cups of fruit and 2 to 3 cups of vegetables per day as part of a healthy diet. That said, our intake doesn’t come close to that and the ones we do consume are less than ideal as they are higher in carbohydrates and lower in polyphenols. Bananas top the list for fresh fruit consumed and potatoes and tomatoes (technically a fruit) are the main vegetables we consume primarily in the form French fries and pizza sauce. When it comes to how many polyphenols you should consume, there are benefits ranging from intakes of 500mg to 1500mg per day. Dr. Sears would suggest aiming for a minimum of 1000mg per day. The concentration of polyphenols in vegetables (0.1% by weight) and fruits (0.2% by weight) can be low, requiring high levels of consumption. To give a sense of what 1000mg of polyphenols per day looks like, it could be approximately 12 cups of cauliflower, 1.5 cups of blueberries, or 3 glasses (~5 fluid ounces each) of red wine or some combination of various fruits and vegetables. Here’s what it would take to reach these levels in foods…. Since few Americans are taking in adequate levels of fruits and vegetables, following the Zone Diet can help you reach your goals. The use of purified polyphenol extracts rich in delphinidins makes it easier to consume adequate levels for the desired benefits you want to achieve. Starting your day with a Zone Shake for breakfast (250mg), a Zone bar for a snack (375mg), Zone pasta with vegetables for lunch (232mg) and a Zone sensible dinner (525mg) you'll be at almost 1400mg in a day with limited effort on your part. Plus if you want an added boost taking MaquiRx might be the additional push you need to hit 1500mg no problem. Below we have provided recipe cards for the above lunch and dinner suggestions. Check out the link at the bottom of this blog for hundreds of delicious Zone approved recipes for you to choose from to stay in the Zone all day long. Green Orzo Pasta : Instructions Bring chicken broth to a boil. Add Zone orzo and stir until broth is almost all absorbed, about 12 minutes. Add baby spinach and stir until liquid has been absorbed. Stir in garbanzo beans. Remove from heat and let cool. When cool, add scallions, parsley, lemon juice, extra virgin olive oil, salt and pepper. Salmon and Spinach : Instructions Pour the balsamic vinegar and honey into a small saucepan; then bring to a boil. Cook over medium heat until the volume is reduced by half and a syrupy consistency is obtained, 5-7 minutes. Set aside. Prepare the spinach. Wash and drain rapidly then transfer to a saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, cover and cook over high heat 3-4 minutes until the leaves wilt. Avoid overcooking, otherwise the spinach will become brownish. Transfer the spinach to a colander and press to remove excess water. Set aside. Lightly oil salmon on both sides. Heat a grooved, thick-bottom frying pan or a skillet that has been sprayed with cooking spray. When hot, add the fish, skin side down, and cook until the edges become opaque and lighter colored, about 5 minutes. Turn and cook an additional 3 minutes. Peel off the skin then season with salt and pepper. Check with a fork to see if it is cooked through. Transfer the spinach to warmed serving plate. Place the fish on top and drizzle with the balsamic syrup. Serve. Have a small cup of mandarin oranges for dessert. {{cta('297eb944-2751-46ba-b69b-897464cab474')}}
What Are Nightshade Vegetables and Should You Avoid Them?
It seems that no food is off limits from being put on the restricted list and this includes a group of plants call nightshades. Nightshades are believed to increase inflammation in those with arthritis, food allergies, autoimmune disorders and so on. Here we’ll tell you what they are and if the science supports the claims. What are Nightshades and which Vegetables Fall in the group? Nightshades come from the Solanaceae family, a group of 3000–4000 plant species that contains a unique group of compounds called alkaloids. Alkaloids are naturally produced by these plants to protect themselves from insects, animals, and disease. This same family also includes tobacco and belladonna (also known as the deadly nightshade). Many of the alkaloids found in plants are used for pharmaceuticals, narcotics or poisons, but just like the old saying “the dose determines the poison”, nightshade vegetables like the following have been consumed for hundreds of years without issue and the latter three are staples of the Mediterranean diet: Potato, Tomato, Pepper and Eggplant. To Avoid Nightshade Vegetables or Not, What Dr. Sears Suggests For most of the population intake of nightshade vegetables isn’t an issue, especially if they are cooked or grilled. Heating and prolonged cooking (like using a crockpot or a pressure-cooker) can help reduce the alkaloid content by about 50%. In tomatoes, cooking can also help to reduce their methanol content which is converted to formaldehyde in the body. Many of the concerns about nightshades often arises in individuals with a leaky gut. In these individuals, the breakdown products of many foods including a wide variety of proteins can cross a leaky gut barrier making the body initiate an immune response, promoting inflammation. The problem is not the nightshades, but a leaky gut. The only commonly consumed cooked nightshade plant you would want to limit on the Zone Diet is potatoes because of their impact on increasing blood sugar, not its alkaloid content. The others are great sources of fermentable fiber and polyphenols, critical for gut health. Regardless of what you hear, eating cooked tomatoes, peppers, and eggplants are excellent additions to the Zone Diet. Don’t have a healthy gut??? Dr. Sears suggests starting to rebuild the gut with omega-3 fatty acids, polyphenols, and fermentable fiber. This supplies the right nutrients to begin the repair and promotion of more beneficial bacteria in the gut. {{cta('518756a3-8dc7-403c-b723-674900dc1a54')}} References:https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5121179/https://www.ncbi.nlm.nih.gov/pubmed/18399356
Fats Explained-What Is Fat And Why Do We Need It?
In the early 90s dietary fat was considered a “villain” and carbohydrates were the “heroine”. The thinking was that by lowering fat in the diet you could decrease the risk of heart disease. Many began to believe that eating fat, made you fat. As a result the food industry began replacing fat with carbohydrates in food products leading to greater consumption of low-fat, high-sugar foods (think Snackwells cookies). Guide to Fat While fat does provide more calories per gram (9kcal/gram) compared to carbohydrate and protein (4kcals/gram), we now know it’s not as simple as swapping out one ingredient for another. In fact there are many benefits to be gained by consuming the right types of fat, the key is moderation. Here we’ll break down what fats are, why you need them, and what to know when choosing them. What is Fat and Why We Need It? Fat is a major energy source for producing energy (ATP) as needed in the body (9kcal/gram) Involved in cell signaling and gene expression An important regulator of inflammation, insulin action, and brain function Sends hormonal signals to the brain saying you are full and satisfied Slows the rate at which carbohydrates enter the blood stream, helping to minimize spikes in blood sugar Helps with the absorption of fat-soluble vitamins (A,D,E,K) Major contributor to cell structure and function Types of Fat Monounsaturated Fat (Omega-9): Monounsaturated fats are fatty acids that contain one (mono) double bond and are liquid at room temperature. These fats can be made by our body, making them non-essential nutrients. You might also hear them referred to as omega-9 fats. Monounsaturated fats are considered “good fats” as their intake may help to promote a healthy heart. Sources: Oils (Olive oil, high-oleic safflower and sunflower oil), avocado, and nuts.{{cta('25ec2a28-187f-4376-8d99-d9c3a928be8e')}} Polyunsaturated (Omega-3 and Omega 6 Fats): Polyunsaturated fats include both omega-6 fatty acids and omega-3 fatty acids. Going back to chemistry these fatty acids contain more than one (poly) double bond and are liquid at room temperature. Polyunsaturated fats are considered essential, meaning they must be supplied by our diet as our bodies can’t make them on their own. Omega-6 Fats: Linoleic Acid is an essential omega-6 fat that has the ability to be made into Arachidonic Acid, a precursor to hormones (prostaglandins, thromboxanes and leukotrienes) linked to inflammation. You need small amounts in the diet, but overconsumption can lead to increased levels of inflammation. Since many processed foods are made with vegetable oils rich in omega-6 fats, most Americans are overconsuming these fats in their diets. Sources of omega-6 fatty acids: nuts, seeds, vegetable oils (sunflower, corn, cottonseed, soybean) Omega-3 Fats Alpha-linolenic acid (ALA) is an essential omega-3 fat (found flaxseed, canola oil, nuts) that has the ability to be converted into EPA and DHA. EPA and DHA have been widely studied for their anti-inflammatory benefits. Only about 1-10% of the omega-3s in ALA are converted into EPA and DHA, so to reap the most benefits it’s important to get EPA and DHA directly through fish and fish oils. Sources of omega-3 fatty acids: Fatty fish and fish oil, nuts, flaxseed. Saturated Fats: Saturated Fat can be made in the body (non-essential) and can be used for structural and metabolic functions. Intake of saturated fat should be limited as higher consumption has been linked to the risk of heart disease. Studies show that replacing saturated fats with mono and polyunsaturated fats may reduce the risk of heart disease. Sources: Whole milk, cream, butter, cheese, meat and oils (coconut oil, palm oil, and palm kernel oil). Trans-Fat: Trans-fats can occur naturally in animal products (milk, butter, cheese, meat), but the majority of trans-fat in our diet comes from the manufacturing process. This is done through a process called hydrogenation where hydrogen is added to vegetable oil, making them go from a liquid at room temperature to a solid. You’ll often see trans-fats listed on labels in the form of partially hydrogenated oils. As of June 18, 2018 trans-fats can no longer be produced, but you may still see them in marketplace through the start or 2020 to give manufacturers time to get them out of circulation. Trans-fats have been shown to be detrimental to health as their intake has been associated with increased levels of LDL (“bad”) cholesterol and the risk for heart disease. Intake should be avoided. Sources: Listed as "partially hydrogenated vegetable oil", found in many processed foods and most bakery products (cookies, cakes, crackers and pastries). Fat Recommendations for the Zone Diet We recommend fat consumption come primarily from heart-healthy monounsaturated fat and anti-inflammatory omega-3 fats rich in EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid). Simultaneously we suggest reducing the consumption of vegetable oils rich in omega-6 fats, and avoid intake of fats rich in arachidonic acid, known to be pro-inflammatory. When making a Zone meal we recommend aiming for one that is under 12 grams of fat with 25 grams of protein, about 35 grams of net carbs (total carbohydrates minus fiber) and approximately 400 calories or less. When you have the right amount of fat, balanced with protein and low glycemic carbohydrates, it helps minimize hungry and fatigue for up to 4-5hours. How Much Omega3 Should You Be Getting Each Day EPA and DHA are the two omega-3 fatty acids that have been most widely studied in the literature for their clinical benefits in lowering inflammation. Dr. Sears recommends individuals consume at least 3000mg of EPA and DHA daily for wellness. It would be difficult to meet this recommended intake of EPA and DHA from eating fish alone. While there are benefits to consuming fish, the current recommendations for adults (excluding pregnant woman and children) is to consume no more than 12 ounces of fish per week to minimize intake of contaminants like mercury, polychlorinated biphenyls (PCBs), and dioxins. This is why we recommend OmegaRx 2 as it’s highly purified to remove as many PCBs as possible making it your best choice for purity and potency. Try our zesty avocado dip as a dressing or on the side with chicken and spinach salad. Instructions: In a blender blend together avocado, mango and lime juice. Grill the chicken breast and top with avocado dressing (or on the side). Serve with spinach salad topped with Zoned Herb Dressing (made ahead of time) and Brussels sprouts drizzled with extra virgin olive oil, salt and pepper.
9 Tips To Avoid Weight-Loss Plateaus
You’ve been doing everything right; watching what you’ve been eating, getting your exercise in, even avoiding sweets and alcohol only to hop on the scale and see it’s not budging. Don’t let this be the turning point where you give up and revert back to old habits. Weight-loss plateaus happen to the best of us, but before you let frustration set in it may only take a few tweaks to kickstart your weight loss again. Your Changing Body Composition: If you are not losing weight, but your clothes (especially around the midsection) are fitting better, then you are losing body fat and gaining muscle at the same time. This is an ideal situation and tells you that you are doing all the right things. Consider Weighing and Measuring Your Foods: Our portion sizes tend to get easily distorted especially if we rely on eating out. Reacquaint yourself with what your portions should look like by measuring out your foods just to make sure you are still eyeballing correctly. You don’t have to do this long, just until you get yourself back on track. Track Your Intake: Keeping a food journal is a great way to keep you honest about what you’re eating. If you have to write it down you’ll be less apt to eat it. This is also a good way of knowing if you are going overboard on your protein, carbohydrate and fat choices and where to begin to cutting back.{{cta('daffa570-1055-4766-af51-e09d66a17e47')}} Eat Small Frequent Meals: Sometimes we skip meals like breakfast thinking it will save calories for later. This can actually work against you. Eating frequently throughout the day ensures you are controlling your blood sugar levels and ultimately prevents you from overindulging at your next meal. Calorie control is important for weight loss, but hormonal control is even more important. Watch the Cheating: Sometimes when we see the scale going in the right direction we’ll allow ourselves an indulgence or a cheat meal after a tough workout. This is fine in moderation, but be mindful of the frequency with which you reward yourself. Taking the weekends off, nibbling on snacks throughout the afternoon or finishing the leftovers once dinner is done, can really start to add up. If you know you are going to cheat, eat something sensible and healthy first in an effort to curb how much you indulge. When it comes to snacks, instead of going for things that quickly add up the calories, replace refined carbohydrates with fruits and vegetables and add some lean protein for sticking power. Exercise: The same amount of calories that helped you lose weight might not be the same amount you need to keep the weight off. Unfortunately, when your weight goes down, you need less calories to maintain your new weight because your metabolism has become more efficient. This is a great time to insert physical activity if you haven’t already. If you already exercise your body may have become very efficient at doing the same activity. Start to switch things up. High intensity interval training (HIIT) gives you the most bang for your buck in the least amount of time when working out. It helps to burn more body fat as it’s based on doing intense bursts of exercise followed by an active recovery to keep your heart rate up and burn fat quicker. Watch Your Alcohol Intake: Alcohol is fine in moderation, but pending your drink of choice it might come with a lot of extra sugar and calories which will halt your weight loss efforts. Plus drinking tends to make us lethargic slowing down our activity level along with loosening the reigns when it comes to food choices, making us move less and eat more. Switch up the Ratio of Protein to Carbohydrate: As we age we may become more sensitive to carbohydrates impacting our blood sugar levels and our ability to lose body fat. If you think you might be carbohydrate-sensitive consider bumping up your meals by one block of protein and lowering them by 1 block of carbohydrate. For instance, for males this might mean your meals are 5 blocks of protein, 3 blocks of carbs, and for females 4 blocks of protein, 2 blocks of carbs. Calorie Restriction: Most of us would rather boost our activity level than have to cut back on calories, but if you feel like you’ve covered all the bases above it might require cutting back on calories more. Ensuring you have the right balance of protein, carbohydrate and fat at each meal and snack can make cutting back on calories easier while keeping hunger and fatigue in check.
What Are Carbohydrates?
When trying to lose weight carbohydrates are usually first on the list to be eliminated, but should they be avoided? Here we’ll breakdown what carbohydrates are, why you need them, and our recommendations for how much to consume.Carbohydrates DefinedCarbohydrates are one of three macronutrients (protein and fat being the others) that are an important energy source for our bodies. We often think of carbs as breads, pastas, rice, and desserts, but fruits, vegetables and legumes are carbohydrates too. Carbohydrates are not an “essential” nutrient since the body can convert protein into them, but you need a moderate amount in your diet since the brain relies primarily on glucose (a breakdown product of carbohydrates) in order to survive. Simple Carbohydrates vs. Complex Carbs Not all carbohydrates are created equal. While it is true that once carbohydrates are broken down to glucose in the body they are treated the same way, the rate at which this happens depends on the type of carbohydrate consumed. Quality and quantity are important. Simple carbohydrates are those that breakdown quickly to glucose. Since they are easy to digest, they rapidly raise blood sugar and insulin too. While many of the foods that fall in this group should be limited due to being rich in added sugars or refined carbohydrates (fiber and nutrients have been removed during processing), not all simple carbohydrates are bad. Nutrient rich foods like fruits and non-starchy vegetables fall in this group too. Though the types of sugars found in fruits and vegetables makes them easy to digest, the fact that many are rich in fiber (a non-digestible carbohydrate) helps to slow down how quickly this takes place. Complex carbohydrates enter the blood as glucose much more slowly than simple or refined carbohydrates. This is because their chemical structure takes more time to break down in our body. Complex carbs consist of three or more sugar molecules linked together. Foods in this group consist of starchy vegetables, legumes, and whole grains. Fiber Fiber is a type of carbohydrate that can’t be digested in the body. It helps slow down how quickly carbohydrates are broken down into sugar. This is beneficial when it comes to simple carbs like vegetables and fruit. Fiber can either be soluble, dissolving in water (think oatmeal), or insoluble (e.g. vegetables). Soluble fiber is what has been linked to improvements in blood cholesterol levels and healthy blood sugar whereas insoluble is often linked to improvements in gut health. Non-digestible fiber is found naturally in foods like leeks, asparagus, artichokes, but can also be added to foods during processing such as inulin and oligosaccharides. Since this type of fiber isn’t fully digested it is able to reach the colon where it is fermented by good bacteria. This is why we refer to it as fermentable fiber. The result of this fermentation is that it produces beneficial changes in the composition or activity of the bacteria in our gut helping to improve our overall health and well-being. Glycemic Index Categorizing carbohydrates as simple or complex doesn’t give the full picture on how a food will impact your blood sugar levels. Each carbohydrate containing food enters the blood at a different rate. The Glycemic Index (GI) is a scale that ranges from 0-100 and rates how slowly or how quickly a food raises blood sugar. The scale is based on consuming 50 grams of carbohydrate in one particular setting and its rate of entry into the blood. The 100 on the scale is for pure glucose, so the higher the glycemic index of a food is to that, the faster that food raises your blood sugar and insulin secretion (e.g boiled potato has a GI of 87 whereas an apple has a GI of 36). Glycemic Load Since the GI is based on 50 grams of carbohydrate from one particular food, it doesn’t take into account the total carbohydrate consumed in a meal. This is where the glycemic load comes in. Glycemic Load is a more precise measure as it factors in the rate of entry of carbohydrates into the bloodstream as well as the total amount of carbohydrates you consume in a sitting. This predicts how much insulin your body will produce in response to the carbohydrates actually consumed. Too much math? Don’t worry we’ve taken the guesswork out of it for you. The Amount of Carbohydrates You Need Ideally your carbohydrate intake should primarily come from non-starchy vegetables, limited amounts of fruits, and small amounts of legumes to maintain stable blood glucose levels. Choosing these foods as your main source of your carbohydrates helps to lower the glycemic load of meal. Glycemic load is a measure of how the quality and quantity of your carbohydrates choices at a meal impact the blood glucose and insulin response to that meal. To find out how many carbohydrates you should consume each day and what carbohydrate choices fit within the Zone check out our Body Fat Calculator and Food Block Guide. Why Carbohydrates Need to be Balanced with Protein The rate at which carbohydrates raise blood glucose varies depending on the carbohydrates you choose and whether there is fat and protein in the meal too. Even though vegetables and fruit are the best carbohydrates choices, they still raise blood glucose levels when consumed alone. To further stabilize blood glucose and minimize its rise you want to balance your carbohydrate intake with lean protein found in low-fat dairy, eggs, and lean meats. This is the foundation of the Zone Diet. When making a Zone meal we recommend aiming for one that is under 400 calories, has less than 12 grams of fat, 25 grams of protein and about 35 grams of net carbs (total carbohydrates minus fiber). If you have the right balance of protein to the glycemic load at a meal, you will not be hungry or fatigued for the next five hours. Why Moderate Carbohydrate Intake is Better than Low or High Carbohydrates are commonly blamed for weight gain, but in actuality it is constantly elevated insulin levels that lead to weight gain and prevent us from getting the weight off. Consuming excess carbohydrates coupled with an increased intake of omega-6 fatty acids promotes the development of insulin resistance which causes the body to secrete more of the hormone insulin. Insulin resistance promotes the storage of excess calories as increased body fat and also makes it more difficult to release existing stored body fat for energy. Alternatively consuming too few carbohydrates like a ketogenic diet (high-fat, low-carbohydrate diets) makes the body secrete the stress hormone cortisol. Cortisol signals the breakdown of our muscle mass in an effort to give the brain enough glucose to function and increases insulin resistance. Between those extremes lies the Zone where your intake of carbohydrates is moderate, coming primarily from colorful vegetables and fruits, and balanced with adequate amounts of lean protein and a dash of heart-healthy monounsaturated fat. The result is that insulin and blood sugar levels are both stabilized, helping you combat hunger and fatigue. Find yourself having a hard time cutting out refined carbohydrates like pasta? Consider PastaRx as your protein source for a meal. Although it looks and tastes like traditional pasta, it has been clinically shown to significantly reduce insulin resistance. It is insulin resistance that makes you gain weight and keeps the weight on. Try our Cheesy Spinach Fusilli recipe made with Zone PastaRX. Instructions: Prepare Zone PastaRx Fusilli according to package directions. Add spinach for the last 2-3 minutes. Drain pasta, reserve 1/2 cup of liquid and set aside. Add the pasta back into the saucepan along with the tomatoes, spices, cheeses and as much reserved pasta water as you want to the saucepan. Stir until warm. Drizzle with extra virgin olive oil and serve. {{cta('297eb944-2751-46ba-b69b-897464cab474')}}
Hydration - What You Need To Know
We often hear about the importance of hydration as the warm temperatures set in or after prolonged physical activity, but this is one topic that shouldn’t be seasonal. Approximately 55% of children and adolescents are inadequately hydrated1 and our sense of thirst declines with age. Compared to young adults, when older adults are deprived of water for a period of time, they are less likely to replenish that water loss, making them more susceptible to dehydration2. The good news is that the foods and beverages we eat and drink are an easy fix to keeping us hydrated all year long! The Benefits of Hydration Hydration is critical to ensure our body is functioning how it should and also plays a role in our energy levels and fatigue. Not being adequately hydrated can impact our body in numerous ways2. Athletic Performance: Water helps to regulate our body temperature and sweating is the body’s way to stay cool by releasing heat through sweat. An athlete can lose anywhere from 6-10% of body weight through sweat loss, making rehydration post-workout critical. Cognitive Performance: Mild dehydration can lead to disruptions in our ability to think clearly and our mood. In older adults lack of hydration can be a factor in confusion. Kidneys: Adequate hydration ensures our kidneys, an important regulator of water balance, blood pressure and waste disposal, can filter waste from the blood to be excreted in the urine. Heart: Water balance in the body is tightly linked to our total blood volume, blood pressure, and heart rate, so any change in hydration status can impact these. Headaches: Water deprivation can lead to the development of headaches and may be a potential trigger for migraines. Skin: Water is often attributed to giving skin a youthful appearance through diminishing fine lines and wrinkles and giving it that moisturized look. While we may be hard pressed to find the science to back these claims, the skin does act as a barrier to help keep moisture in the body. How Much Do You Need Most of us have heard that we should aim for eight 8 oz. glasses of water per day (about eight cups of water) and the reality is that if we hit those goals we’d probably be doing a pretty good job at staying hydrated. However, an even better marker would be the color of your urine. Ideally, if you are adequately hydrated, then the color of your urine should be a very pale yellow. Since approximately 80% of our fluid intake comes from physically drinking water and other beverages, these would be your primary sources for hydration. This includes caffeinated beverages too, but they can also act as diuretics so you would need to consume even more water to ensure adequate hydration. Although no specific recommendation is set with regards to water alone, the fluid we take in per day from food and beverages should total approximately 11 cups per day for women and 16 cups for men3. High-moisture foods do contribute to overall hydration, but water itself remains the best way to keep our hydration status in check: it’s calorie free, preservative free, and contains no artificial sweeteners. Tips For Staying Hydrated Be Choosy: Pick beverages like water, milk or caffeine-free coffee or unsweetened tea (tried to avoid the sweeteners or creamers which can stack up the calories and pounds). Bring It With You: We don’t always have the luxury of a drive-through option. Fill a water bottle at the start of each day and no matter how busy the day gets you’ll always have it with you. Spice It Up: If plain water isn’t for you, try lemon, lime, berries, or cucumber or consider making these into ice cubes to keep your beverage cold and flavorful. Go Bubbly: Cutting back on soda can be tough, try sparkling water as an option to get the fizz without the calories. Make A Goal: Aim to finish a certain number of glasses of water before lunch or dinner or shoot to have a full glass at each meal. Set a Timer: Sometimes we need a reminder to drink so set a timer or make a calendar reminder to get you to drink Eat Your Water: Don’t forget your foods count too! Get your water through high moisture foods like fruits and vegetables. 14 Zone Favorable Foods that Help to Reach Your Hydration Goals Not a huge fan of drinking water, the foods you eat can help too! Here are 14 Zone Favorable fruits and vegetables that have a high water content to help you reach your goals4. Besides being good sources of water, these foods are ideally suited for the Zone Diet since they have a very low glycemic index as well as being rich in fermentable fibers and high in polyphenols. {{cta('daffa570-1055-4766-af51-e09d66a17e47')}}
The Importance of Breakfast
We’ve heard it time and time again that breakfast is the most important meal of the day, but is that true? One of the biggest benefits to consuming breakfast is to replenish energy stores and to stabilize hormones. After a full night’s sleep our blood sugar level is low and by early morning our liver glycogen stores have been depleted in an effort to maintain blood glucose throughout the night. Once energy stores are exhausted, blood glucose and insulin levels begin to drop and as a result the stress hormone cortisol is released. Cortisol levels naturally rise in the morning, but it's release signals the body to begin breaking down muscle for energy. This is why it’s critical to eat an appropriate breakfast to restore blood sugar levels and replenish glycogen. By skipping breakfast cortisol levels stay elevated until the next meal resulting in the increased breakdown of muscle for energy. Why a Zone BreakfastThe Zone is based on keeping your insulin levels in a zone that is not too high and not too low. This will stabilize blood sugar and prevent the continued breakdown of muscle for energy. Eating a Zone breakfast can help keep your insulin levels stable, provide the necessary protein to prevent hunger and replenish the levels of liver glycogen. It is important that the breaking down (catabolism) that happens overnight is balanced with the building up in the morning (anabolism). It is this balance that makes breakfast important for starting your day out right hormonally and sets the stage for the other benefits that come with eating breakfast such as improved alertness and productivity, increased cognition and memory, satiety, and weight control.Zone Breakfast vs. Traditional BreakfastThose who eat breakfast regularly have been shown to have higher intakes of vitamins and minerals and a more well-rounded diet. We always recommend eating a Zone breakfast within one hour of waking and having one with the right balance of lean protein, low-glycemic carbohydrates and a dash of monounsaturated fat. By keeping insulin levels balanced, Zone meals are the easiest way to keep your sugar cravings under control during the day. Doing so minimizes the need to constantly look for quick fixes when your energy levels start to plummet. Breakfast SwapsWhen looking for a Zone breakfast aim for one that is under 400 calories, with less than 12 grams of fat, 25 grams of protein and about 35 grams of net carbs (total carbohydrates minus fiber). Need an easy breakfast idea? Swap out your current breakfast for a ZoneRx Shake instead. Where most grab and go breakfasts fall short on protein, are high in carbs and added sugar, and can be high in fat, ZoneRx shakes have the precise balance you need to replenish your body coming off an overnight fast and to power you through to lunch. See how it compares. {{cta('a51aeeb3-c8ab-4c9a-9217-1fe34bd6a84f')}}
What to Eat Before a Workout or After
Having a pre or post workout snack doesn’t have to negate everything you’ve burned off during the course of your activity. In fact, having the right mix of fuels in your body allows you reap the best results from your workout. A pre-workout snack can give you the energy you need to power through, while eating immediately after helps to replenish muscle glycogen and promote greater recovery. We recommended consuming a Zone snack 30-45 minutes before a workout and having another within 15 to 30 minutes after. When choosing a snack, all you need is about a 100 calorie Zone snack balanced in protein and carbohydrate and a little fat. The combination of protein and carbohydrate prior to working out will help to minimize muscle damage and maintain blood glucose levels which naturally fall during a workout. Fueling post-workout helps to replenish muscle glycogen and initiate muscle repair. So what might this combination look like? Pre-Post Workout Snack Ideas Greek Yogurt, Almonds, Blueberries This combination has the right blend of protein, fat and carbohydrate, plus its light to avoid that full or bloated feeling prior to or after exercise. Greek yogurt packs a protein punch with just a 1/4 cup having 6 grams of protein. Couple this with blueberries which are rich in polyphenols to help combat the stress from your workout and some almonds to keep your energy going longer. Apple with Cheese This snack is a convenient one to have on hand and if you forgot to pack your snack and are headed to workout, you can often find this combination in most convenient stores. Cottage Cheese, Almonds, Fruit Cottage cheese is rich in leucine, an amino acid that helps with protein synthesis, making this a great recovery snack. Eggs with Hummus or Guacamole If you aren’t a huge breakfast eater and tend to work out in the mornings this is something you can make ahead on the weekends and grab before your morning workout. Simply scoop out the yolk inside in a hardboiled egg, discard, and replace with guacamole or hummus for a nutritious snack that won’t leave you feeling too full. ZoneRx Bar There is nothing more convenient or portable than a ZoneRx bar. Easy to eat on the go and to have tucked in your workout bag when you’re ready. Simply have half a bar before you workout and the other half immediately after and you’ve hit all your pre and post workout needs. ZoneRx Shakes Move over chocolate milk and welcome ZoneRx shakes. For a long-time chocolate milk has been touted as one of the best recovery drinks because of its mix of protein and carbohydrate. Unfortunately too many carbohydrates in our snack choices can actually impede growth hormone from being released post-exercise due to high levels of insulin. Instead reach for a ZoneRx Shake. When our workouts fall before a main meal, ZoneRx Shakes make for a great post-recovery meal replacement. They have the right mix of everything you need to keep blood sugar levels balanced and are enriched with polyphenols to help combat any post-workout stress. If you don’t want a full meal replacement but still want something substantial, simply use half the amount of powder and milk for a great post-recovery snack. For more pre and post workout ideas check out our recipe section to search through hundreds of perfectly Zoned meals. {{cta('a9e96fff-3523-4d72-b761-29f9ef2a1279')}}
Dr. Barry Sears Answers Your Questions on Omega-3 Fish Oil
Dr. Sears answers some of the top questions we receive about fish oil and omega-3 fatty acids and what makes OmegaRx 2 unique. What are EPA and DHA?EPA is an abbreviation for the omega-3 fatty acid Eicosapentaenoic Acid. DHA is short for Docosahexaenoic Acid. The anti-inflammatory properties of fish and fish oil are mainly due to these two omega-3 fatty acids. The benefit of EPA and DHA comes from reducing cellular inflammation by inhibiting the formation of inflammatory hormones (e.g. eicosanoids) derived from the omega-6 fat, Arachidonic Acid (AA). However, their greatest benefits come from the generation of pro-resolution hormones (i.e. resolvins) that turn off the inflammatory process. If someone considers themselves healthy, why would they need to take omega-3 fatty acids?Omega-3 fatty acids are considered essential fatty acids meaning they must be supplied in our diets. They are the building blocks for hormones that resolve existing inflammation. Unresolved inflammation is the primary reason we gain weight, develop chronic disease, and age at a faster rate. The typical American diet is very low in omega-3 fatty acids and rich in omega-6 fatty acids (the building blocks for pro-inflammatory hormones). This is why you need a high concentration of purified omega-3 fatty acids to make a difference in addition to lowering the levels of omega-6 fatty acids in the diet. Why is fish oil superior to krill oil, flaxseed or other omega-3 products on the market?Fish oil is made by heating fish to release the stored fats. From this crude fish oil, the omega-3 fatty acids can be further refined/purified into omega-3 concentrates. Krill oil is actually made of small shrimp that have been harvested and extracted using harsh chemicals (hexane and acetone). Furthermore, the omega-3 fatty acid content in krill oil is much lower than in omega-3 concentrates derived from fish oil. Flax seed oil is rich in alpha-linolenic acid (ALA). Although ALA is an omega-3 fatty acid, it has no health benefits unless converted into EPA and DHA. This conversion is very inefficient (about 1-10%) so you would have to consume large quantities to get the same benefits of a much smaller amount of omega-fatty acid concentrates. What is it about OmegaRx2 that makes it different from other brands?The answer is purity and potency. OmegaRx 2 is highly purified to remove as many PCBs as possible and our standards are eighteen times more rigid than the industry standards. In addition, Zone Labs publishes the purity data for every lot of OmegaRx 2 on our website to give our customers total transparency. All omega-3 fatty acids are prone to oxidation which is why we publish the levels of stability (defined by the TOTOX level or rancidity in layman terms) on every lot of OmegaRx2 as well. Our post production levels of rancidity are among the lowest on the market. Finally, the concentration of OmegaRx 2 is among the highest concentration of any non-prescription omega-3 fatty acid product on the market. How much fish oil do you recommend people take?I recommend taking a daily minimum of 3 grams of EPA and DHA. That said, we use our Cellular Inflammation test to determine the ideal amount an individual requires. This test looks at the ratio of two key fatty acids in the blood: Arachidonic Acid (AA), an omega-6 fatty acid which is the building block for pro-inflammatory hormones, and EPA which is the building block for pro-resolution hormones. The AA/EPA ratio or Cellular inflammation Score will tell you with the most precision how much you need to take on a daily basis to optimize your overall wellness. It has been demonstrated that decreasing the AA/EPA ratio is strongly associated with a longer life. If my cellular inflammation score is ideal, do I need the heightened concentration? If your Cellular Inflammation Score is between 1.5 to 3 you are in the ideal range to promote future wellness. The higher the Cellular Inflammation Score, the more inflamed you are. The average American has a Cellular Inflammation Score of 20. Resolution of inflammation is key to maintaining wellness, and this can only be achieved with a lower score. It is possible to achieve an ideal AA/ EPA ratio or Cellular Inflammation Score within 30 days with the correct dosage of OmegaRx 2. When will people start seeing the benefits after they begin to supplement and what will they be?I generally tell people that it takes about 30 days to truly see the impact of supplementation in the blood, but it's only a matter of days that their benefits subside once you stop taking them. This means you have to be consistent with your intake of purified fish oils and take it daily. Omega-3 fatty acids have been shown to help support a healthy heart, brain function, behavior and mood regulation, cellular rejuvenation, athletic performance and recovery, and improved vision. Their benefits are due to their role in resolving excess cellular inflammation. Do you have tips for how to take it? Most people do just fine taking our recommended dose of 4 capsules or 1 teaspoon of OmegaRx 2 daily. I always suggest taking it with food and if you want to split up your dose between morning and night to see how you do that is fine too. How long do you have to take it?For a lifetime if you want to maintain wellness. Once you stop taking omega-3 fatty acids your levels of omega-3s will soon return to baseline within a few days. What are the benefits of omega-3 fatty acids across the lifespan? Fish oil or omega-3 fatty acids are critical across the lifespan. This is why they are essential nutrients. It starts in the womb as they support brain development in utero in addition to minimizing post-partum depression for the mother. We now know that the dietary and metabolic environment the fetus is exposed to in the womb can echo through the rest of his or her so it’s critical to have good nutrition and adequate levels of omega-3s throughout pregnancy and after. The rise in conditions such as autism, ADHD, diabetes and heart disease in early childhood and young adulthood may have a connection with the high levels of omega-6 fatty acids in our diet and low amounts of omega-3s. I strongly believe that chronic conditions associated with aging such as heart disease, diabetes, cancer, and dementia start with the failure to resolve inflammation so by getting adequate levels of omega-3s early on you can help to promote a lifetime of wellness. {{cta('70a4b644-a93c-4f8b-83ec-5be1500ed236')}}
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