Extra Virgin Olive Oil: Q/A Video with Dr. Sears
Extra virgin olive oil (EVOO), not refined olive oil, is one of the richest of all oils in terms of polyphenols. In this video Dr. Sears discusses why he considers EVOO one of the best oils out there, how it compares to other oils in the consumer marketplace, the health benefits, and how to pick a quality oil. See what he has to say.
Allulose: A Natural Sugar for Better Glycemic Control
One of the critical factors for the success of the Zone diet is improved glycemic control. This concept simply means that blood sugar levels are more stabilized from one meal to the next. The benefits are lack of hunger, better mental cognition, and reduction of inflammation. For decades, the diabetic research community has known that fructose has been the ideal simple sugar for better glycemic control. The reason is that fructose has a glycemic index that is five times lower than glucose. Consequently, this means less glucose enters the blood, and the result is better hormonal control. Part of the reason is that much of the dietary fructose never reaches the blood because bacteria metabolize it in the gut. That’s why I have always used fructose as a primary carbohydrate in Zone bars and shakes. It just makes scientific sense. Unfortunately, like politics, science is also prone to social media. In 2004, a short letter was written observing a correlation in the rise of obesity with the increase of high-fructose corn syrup (1). Keep in mind that high-fructose corn syrup is about 50 percent fructose and 50 percent glucose which is virtual identical to the composition of table sugar. Then came several popular diet books such as Fat Chance claiming our obesity epidemic is caused by fructose (2). One problem with that theory is that fruits are rich in fructose, and no one has ever advocated the stopping of fruit consumption. Another problem with that theory is that high-fructose corn syrup consumption peaked in 1999 and has declined by 40 percent since that time (3). Today the consumption of high-fructose corn syrup is below the level it was in 1990, and our obesity epidemic continues to increase. Rather than cursing the darkness of quasi-scientific misinformation, the best policy is to embrace new science. Now an alternative sweetener has come to market that might have even better glycemic properties than fructose. That’s why I am excited about allulose. Allulose is a natural sugar found in low quantities in various fruits. What is unique about allulose is that 90 percent never enters the blood and thus goes directly to the colon to improve gut health. Consequently, the FDA doesn’t consider allulose to be a sugar because it is not absorbed, but the FDA also doesn’t treat it as a fiber. It's like a “phantom” carbohydrate. However, what it does do in the gut is to increase AMPK levels (4). One of the consequences of activating AMPK is that you live longer (5). Thus, allulose can be considered an “anti-aging “sugar. Now that allulose can be produced in large amounts by biotechnology, it has been recently granted Generally Regarded as Safe (GRAS) status meaning it can be incorporated into food products. This opens up an entirely new potential for our next generation of Zone shakes and bars for enhanced glycemic control. For example, with the replacement of fructose by allulose in our ZoneRx shakes (currently available in Chocolate and Vanilla), the decrease in total carbohydrates now allows for the addition of extra berries to each shake to achieve a truly Zone balance. The amount of berries we recommend for better glycemic control is based on science not guessing. I recommend adding two blocks of berries (strawberries, blueberries, raspberries, or blackberries). That is also about 1 cup or about 6 oz of berries. This amount adds even more polyphenols and fermentable fiber to the final ZoneRx shake while maintaining the Zone macronutrient balance needed for optimal hormonal control. Of course, it also makes a complete meal that tastes likes a gourmet dessert in seconds. For maximum convenience, just purchase frozen berries (they have a higher nutrient quality than fresh berries) and keep enough already thawed in the refrigerator to make about two Zone shakes. As the leader in nutrition for the last 30 years, we are the first company to have shakes using allulose. Our ZoneRx bars containing allulose are under development and will be available shortly. The more science we can bring to your kitchen, the easier it becomes to retake control of your health by being in the Zone. ZoneRx Chocolate and Vanilla Shakes Now Contain Allulose References Bray GA et al. “Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity.” Am J ClinNutr 79:537-43 (2004) Lustig RH. Fat Chance. Penguin Books. New York, NY (2012) USDA Economic Research Service. “Per capita sweetener deliveries show steady downturn largely due to reduced demand for high fructose corn syrup.” Sugar and Sweetners Data (2021) Shintani T et al. “d-Allulose, a stereoisomer of d-fructose, extends Caenorhabditis elegans lifespan through a dietary restriction mechanism: A new candidate dietary restriction mimetic.” Biochem Biophys Res Commun 493:1528-1533 (2017) Ingram DK and Roth GS. “Glycolytic inhibition: An effective strategy for developing calorie restriction mimetics.” Geroscience https://doi.org/10.1007/s11357-020-00298-7 (2020)
Milk and Dairy: Good or Bad For Health?
Since February was heart month, I thought it worthwhile to discuss the relationship between milk and heart health. Dairy milk consumption in the US has decreased by 40% since 1975, but total dairy consumption (milk, cheese, yogurt, and butter) has never been higher. As an example, cheese consumption is up by about 160% since 1975. Furthermore, while dairy milk consumption is decreasing, plant-based “milk” consumption is increasing. It started with soy milk (too beany), then coconut and almond milk (deficient in protein), followed by rice, oat, hemp, and more increasingly exotic plant-based “milk” products. Why? It beats me. Dairy milk is probably the most inexpensive, high-quality protein source (only egg whites have a higher protein quality). Milk also contains calcium, magnesium and potassium, and Vitamin D. So, what’s the problem? A recent study in the British Journal of Nutrition may help explain the controversy (1). The largest consumers of dairy products in the world are the Finnish. When they analyzed collected data over a nearly 30 year period and then made all the appropriate adjustments to the raw data, they found that fermented and non-fermented dairy products had opposite associations with the risk of developing heart disease. Those consuming fermented dairy products had a 26 percent lower risk of Coronary Heart Disease (CHD), and those consuming non-fermented dairy products had a 43 percent greater risk of CHD. Furthermore, in the fermented dairy group, the lower the fat content (less than 3.5 percent fat), the less CHD they developed. When you ferment dairy products, you are removing lactose. Dairy milk is about 5 percent lactose. To make yogurt, you add bacterial cultures that break some of the lactose into glucose and galactose. The amount of lactose in yogurt is about 4 percent. When you make cheese, the process is more complicated. First, you start by adding a bacterial culture to pasteurized milk to reduce the initial lactose levels. Then you add rennet, a combination of proteases and lipases. Rennet is the dried inner lining of the fourth stomach chamber of young calves (a byproduct of veal production) to curdle the milk's casein protein. This natural form of rennet is the preferred choice for high-quality cheeses. For more mass-produced cheeses, they use enzymes derived from molds. Whatever the source of rennet, the addition of rennet makes curds leaving much of the lactose and whey protein in the solution. The milk curds are collected and then aged to either make soft cheeses (about 2% lactose) or hard cheeses (about 1% lactose). Okay, but what about the reports of associations of dairy milk consumption and increased IGF-1 levels? IGF-1 is a growth factor that might be associated with breast cancer (2). A recent observational study suggested a potential linkage between IGF-1 and breast cancer (3). However, an earlier study suggested the opposite conclusions (4). The controversy may be related to the fact that non-fermented dairy products increase IGF-1, whereas fermented dairy products don’t increase IGF-1 levels (5). Reducing cancer risk using fermented dairy products is also suggested by a recent meta-analysis (6). In this era of conflicting claims of dairy products and chronic disease, it seems your best bet is to remove as much of the lactose from dairy products that you possibly can and still retain all of the nutritional benefits found in dairy products. The best high-tech way is to make completely lactose-free milk by treating the dairy milk with the enzyme that breakdowns down the lactose into glucose and galactose. Now you have entirely lactose-free dairy milk with all the benefits of inexpensive, high-quality proteins and associated vitamins and minerals. This elimination of lactose is why all of our products either use lactose-free dairy protein or recommend using lactose-free milk in our ZoneRx shakes. To paraphrase Neville Chamberlain, it brings dietary “peace in our time” as well as better health. Let us know your stance on dairy in the comments below. References 1. Koskinen TT et al. Intake of fermented and non-fermented dairy products and the risk of incident CHD. Brit J Nutr 120:1288-1297 (2018) 2. Monson KR et al. Circulating growth factor concentrations and breast cancer risk: a nested case-control study of IGF-1, IGFBP-3, and breast cancer in a family-based cohort. Breast Cancer Res 22:109 (2020). 3. Fraser GE et al. Dairy, soy, and risk of breast cancer. Int J Epidemiology 49: 1526–1537 (2020) 4. Hjartaker A et al. Childhood and adult milk consumption and risk of premenopausal breast cancer in a cohort of 48,844 women - the Norwegian women and cancer study. Int J Cancer 93: 888–893 (2001) 5. Ventura ER et al. Association of dietary intake of milk and dairy products with blood concentrations of insulin-like growth factor 1 (IGF-1) in Bavarian adults. Eur J Nutr 59:1413-1420 (2020) 6. Zhang K et al. Fermented dairy foods intake and risk of cancer. Int J Cancer 144:2099-2108 (2019)
Mood Boosting Tips
This has been a year of highs and lows to say the least. With holiday celebrations looking so different for many of us, it only adds another layer of stress and emotion. Now more than ever it's time to put your mental health at the top of the list. Here are some tips for how to boost your mood in the weeks ahead. Create a Routine: Having a routine creates a sense of control and calmness when you know what to expect day to day. This doesn't mean every part of your day has to be scheduled. Maybe it's as simple as waking up at the same time each day and instead of binge watching your latest series go to bed on time. It's easy to let routines slip especially this time of year with the cooler weather, the shortage of daylight, and holiday hustle but routine can help minimize stress and reduce anxiety. Exercise: We all know we should exercise but the hardest part can be getting going and sticking with it. Exercise increases serotonin which helps regulate mood, sleep and appetite along with endorphins which are mood lifters too. With restrictions getting tighter again on gyms coupled with losing some of our outdoor options due changes in weather/daylight it can be hard to exercise. If you have the ability to work from home or some flexibility in your day, get out at lunch when you can maxmize the warmth of the day along with the daylight. Look to local lists or friends and see what they've been doing over the last few months and explore new options. Many gyms and fitness programs have adapted well over the last few months with their online offerings so it might be easier than you think to find something you enjoy. Reduce Stress: This has probably been one of the toughest years for stress as we've had to adapt to so much change in our lives. Stress can fuel symptoms of anxiety, sadness, frustration and depression while wreaking havoc on our health by producing the hormone cortisol. Seek ways to minimize stress each by carving out some "you time" whether its regular breaks from your screen, time to exercise or meditate, or any activites that bring you a sense of calm and happiness. Avoid Sugar Highs: It's easy to look for the small pick me-ups during the day especially when we're stressed, out of routine, and maybe surrounded by food more than we're used to. While eating simple carbs and sugar seems rewarding in the moment, this can lead to blood sugar fluctuations which can give us an initial high but then leave us tired, fatigued, and moody. Bring some health back to your meal and snack choices by eating a combination of lean protein, healthy carbs and a small amount of heart-healthy fat. This will help to keep you full, stabilize blood sugar levels, and you'll notice the change in your mood too. Take Your Omega-3s: It's not always easy to change your diet, but we all have a minute in our day to take our supplements. Omega-3s are known for their mood lifting benefits and for boosting immunity through their anti-inflammatory properties. 90% of us fall short on our omega-3 intake and since our bodies can’t make them we have to get them through our diet and supplementation. Whether its morning, noon, or night, make this one part of your routine and stick with it. Stay Hydrated: Increased caffeine and alcohol intake not only impact our mood and sleep but also our hydration status. If you've seen your intake of these stimulants on the rise make sure you are keeping yourself fully hydrated. Even a slight decline in our hydration status can make us moody and unable to concentrate along with bringing on headaches and fatigue. Keep caffeine and alcohol to a minimum and boost your intake of water and hydrating foods like fruits and vegetables. Practice Self-Care: In a time where it feels like everything is outside our control, the one thing we can control is our health. Getting the right nutrition, moving our bodies, getting rest and minimizing stress can postivitely impact our mood and immunity. Look to the positives of being home by using the time to create better habits for yourself. Find a Hobby: Now that we have a better sense of our day to day maybe its time to pick up a new hobby espescially for the winter months. Take that Master Class you've seen advertised, complete those home projects or do something with all those pictures on your computer and create some albums. Having a hobby can take your mind off things and has been shown to decrease stress and depression. Stay Positive: Be the person who spreads positivity not negativity. We all know those people who can complain about everything and maybe at times we are those people. One thing I think we all have learned this year is gratitude. Before you decide to complain about something that wasn't done right(e.g. remote learning, work, someone's post on social media) take a breath, put yourself in someone else's shoes, don't engage, and look for the positive side. Getting upset, angry or complaining is a big hit to our mental well being and undue stress. Find the balance of what works for you and don't be afraid to limit your interaction with negative people, social media, or the news. It might be just what your mental health needs. Stay Connected to Friends and Family: Probably one of the toughest parts of this pandemic has been social isolation. Feeling disconnected and not being able to see loved ones can take a toll on our mood especially around the holidays. Use Facetime and Zoom to make recipes with loved ones this holiday season, write letters, send holiday cards or pick up the phone and check in on loved ones, especially those living alone. You'll find it not only lifts their spirits but yours too.
Zone Pesto Recipe
Basil is an herb that is in abundance in the summer months as it thrives in warm weather. It is easy to grow in containers, raised beds or even on your windowsill. Basil is a delicious addition to tomato and mozzarella, pasta, salads or even its occasional debut in ice cream. It is also one of the main ingredients in pesto sauce. Pesto consists of basil, garlic, pine nuts, hard cheese and olive oil blended together. It is easy to make, rich in polyphenols and a great accompaniment to Zone PastaRx. Check out our recipe below. Recipe Yield: Approximately 1 1/3 cups. Serving Serving 1 teaspoon. Prep Time: 15 Minutes Ingredients 2 cups packed fresh basil leaves 1/4 cup pine nuts (walnuts can be used too) 2 cloves garlic or 1 tsp chopped 1/4 cup freshly grated Pecorino Romano or Parmesan cheese 2/3 cup Zone Extra-Virgin Olive Oil Kosher salt and freshly ground black pepper to taste Instructions In a food processor or mini food processor pulse the basil leaves and pine nuts several times. Add garlic and cheese and pulse a few times making sure to scrape the sides. With the food processor still going, slowly add the Extra Virgin Olive Oil through the hole in the top of the lid in a steady stream. Blend until EVOO is fully incorporated. Add salt and pepper to taste. Enjoy! Makes a great addition to Zone PastaRx Fusilli Notes: To avoid turning brown, cover pesto tightly with plastic wrap and make sure the plastic sits on top to avoid air getting in. Refrigerate up to 5 days. If you want to make bigger batches you can freeze pesto in ice cube trays. Once the cubes are frozen store in a freezer bag for up to 3 months. Variations: If you don't have all the ingredients for pesto use what you have on hand. Here are some suggestions for substitutions. Basil: Other leafy greens can work in place of basil like spinach, arugula, or I've even seen recipes with parsley, cilantro, and rosemary. Nuts: Pine nuts can be pretty pricy and since you don't need many in this recipe you can substitute other nuts you might have on hand like walnuts, pistacchios or cashews. Cheese: Other hard cheeses can be used in place of the Pecorino Romano. If using parmesan cheese avoid the shaker style parmesan cheese and go with shredded parmesan instead. Nutrition Facts: 1 tsp = 25 calories, 2.5g Fat, 0g Carbohydrate, 0g Protein.
Weekly Self Care Journal
Amid the stress and anxiety of what is going on in the world there are signs of hope and beauty around us. This can be found in the kindness and generosity of others from making masks, celebrating birthdays with car parades while practicing social distancing, donating money for relief efforts or Mother Nature beginning to show her beauty with flowers and trees springing to life. When the fog has begun to lift from our current situation how do you see yourself emerging on the other side? Will you come out stronger, more rested and energized, will you have more gratitude for the things we take for granted, or will the stress and anxiety have taken its toll. While we know there is so much of this situation that is out of our control, when it comes to our mental and physical health that is one area we can control. We want to help you get to the other side of this both mentally and physically. We’ve decided to create this journal you can do each day where you jot down how you are feeling, what you are grateful for and how you're going to do something for your health through movement and good nutrition. This will help to make you mindful of the things you can control and give you something to look back on in the months ahead of how you made the most of a difficult situation and came out stronger, grateful, and healthier on the other side.
Olive Oil Q&A with Dr. Sears
Today Dr. Sears is answering your questions about oils and which ones to use. Q: With so many oils in the consumer marketplace, why do you consider olive oil the best of the best? A: Olive oil has been used for almost 4000 years and has the most clinical studies to validate its benefits. Extra virgin olive oil (EVOO), not refined olive oil, is the richest of all oils in terms of polyphenols. Most oils come from seeds, but olive oil comes from fruit. This gives olive oil a higher polyphenol content than most other oils. Also, the polyphenols in extra virgin olive are unique as they are very powerful anti-inflammatory agents that can’t be found fruits and vegetables. Q: What are your thoughts on some of the newer oils that have hit the market over the past few years like coconut oil, avocado oil, and nut oils? A: Only avocado oil has any polyphenols since it comes from a fruit. That said, the amount of polyphenols are significantly less than EVOO and lack the unique structure which gives olive oil its anti-inflammatory properties. Q: How does someone know what to look for in an olive oil product? A: It should taste like melted butter on the tip of your tongue but generate a very bitter taste when you flip the oil to the back of your tongue. Clarity and color are important too. If there is very little color it means the oil is refined and many of the polyphenols have been removed. Q: Are all olive oils the same? A: No. Authentic olive oil is very expensive to produce. What you’ll find is that some manufacturers will take olive oil and blend them with cheaper vegetable oils to dilute the olive oil and then label it as olive oil. This is why it is estimated that 70% of all olive oil in the U.S. is considered adulterated. Q: How do you know if olive oil is adulterated? A: It’s not always easy to tell. You have color and clarity, but this is where choosing a high-quality brand is your best guarantee of quality. When I set out to create Zone Extra Virgin Olive Oil, I sought out a few organic cooperatives in Italy known for their high quality extra-virgin olive oil. The olives were harvested in late fall, followed by processing over the winter. Then the various processed lots were tested for polyphenol content. Those lots that met our polyphenol requirements were bottled and brought to the U.S. under the Zone brand. Q: Is there a benefit to using organic olive oil? A: It takes a lot of energy for plants to produce polyphenols. Once you start using pesticides to increase the production of olives, the plants generally decrease the amount of polyphenols they produce as they don't have to work as hard. This effect is more profound in fruits than vegetables. This is one benefit of using an organic oil because the polyphenol content and benefits are generally higher. Q: What makes Zone Extra Virgin Olive Oil unique? A: We use an organic olive oil cooperative in Umbria, Italy where the oil is bottled on site and sent directly to us. It’s my guarantee that you are getting the best quality oil that Italy can produce that year. Q: You mention cooking with olive oil destroys the polyphenols. Are there other oils you recommend cooking with instead since olive oil has a low smoke point? A: Since heat destroys polyphenols the best oil to use for cooking is high-oleic safflower oil which is rich in monounsaturated fat and has a high smoke point. You could also use refined olive oil which has minimal polyphenols but good temperature characteristics. If you want to use EVOO and maximize the polyphenols it contains I recommend drizzling on top of food after its been cooked. Q: If EVOO has polyphenols do I still need to take my polys? A: Yes. I recommend consuming 1000-1500mg of polyphenols per day. The polyphenols in EVOO are unique anti-inflammatory agents which can be one source, but it’s almost impossible to get that many polyphenols in olive oil alone. This is why I recommend consuming about 10 servings of fruits and vegetables per day in addition to getting polyphenols from sources like cocoa, which is good for gut health, and berries such as maqui, which activate key enzymes (AMPK) important for health.
Cocoa Benefits Q and A
Dr. Sears answers some of the top questions we receive about our new Cocoa Polyphenols. Q: What are the health benefits of cocoa? A: The health benefits of cocoa come from the polyphenols it contains. Studies link cocoa consumption to improved cardiovascular health, increased cognition, enhanced blood flow, reduced insulin resistance, anti-aging benefits, and a healthy gut. Q: What is the difference between cacao, cocoa, and chocolate? A: In short, the level of processing defines the difference between cacao, cocoa and chocolate in addition to the amount of polyphenols. Cacao is the name of the tree that chocolate comes from. The cacao tree produces pods which contain cacao beans that can be turned into cocoa and further processed into chocolate. Steps During Processing Cacao beans are sorted, cleaned and dried. The shells are then removed (winnowed) to produce cacao nibs which are roasted to further enhance flavor and aroma. Cacao nibs are then ground into a liquid mass called chocolate liquor (no alcohol here). Chocolate liquor can be made directly into chocolate or further refined through a pressing process to extract the cocoa butter from the cocoa solids. The cocoa solids can be pulverized into cocoa powder, which retain the remaining polyphenol content in dry form. The cocoa butter can then be added back in defined amounts to the chocolate liquor to make various grades of chocolate. The amounts of chocolate liquor, cocoa butter and cocoa solids differentiates the type of chocolate to be made (white, milk, dark). *Note: Before being processed into chocolate, cacao beans go through a fermentation process. This can greatly reduce the polyphenol content in the cacao beans. This is why Zone Labs uses unfermented cacao beans when making our cocoa extract. Q: What is cocoa extract? A: We developed a proprietary cocoa extract using a purification process that allowed us to retain the maximum polyphenol content while minimizing the amount of cadmium, a heavy metal found in all cocoa products. Q: Is there a benefit of using cocoa extract over consuming cacao nibs which are considered the purest form of chocolate? A: In order to gain all the health benefits that come with cocoa polyphenols you need to eat large amounts of cocoa. What most people don’t know is that all cocoa products are contaminated with heavy metals. One of the major considerations when consuming cacao nibs and cocoa powders is that they naturally contain cadmium, a heavy metal associated with kidney toxicity. This means higher intakes of cocoa polyphenols could come with high intakes of cadmium. This is what makes using cocoa extracts like CacaoRx desirable because they’ve been purified to minimize the intake of heavy metals while retaining the maximum amount levels of polyphenols. Q: Does the level of cocoa polyphenols differ with the type of chocolate? A: Yes, generally cacao nibs have the highest levels of polyphenols followed by cocoa powder, dark chocolate, and milk chocolate (very few). White chocolate has no polyphenols. Q: What is CacaoRx? A: CacaoRx is a high purity, high-potency cocoa polyphenol extract. I developed CacaoRx using a process to reduce heavy metals such as cadmium that are commonly found in cocoa products. Q: What is CacaoRx Plus? A: CacaoRx Plus is high purity, high-potency cocoa polyphenol extract combined with our purified maqui extract (MaquiRx). The addition of maqui helps maximize the absorbable amount of polyphenols that enter the bloodstream to bring out the health benefits associated with cocoa. Q: Do CacaoRx and CacaoRx Plus use cacao powder or cocoa powder? A: The starting material for CacaoRx and CacaoRx Plus is our proprietary cocoa powder. Q: Do you test the heavy metal content of your products? A: Yes, all of our products using cocoa are 3rd party tested for purity and potency. Q: Can you bake with CacaoRx or CacoaRx Plus? A: While you could bake with our cacao products, we don’t recommend it because exposing cocoa polyphenols to high heat will destroy some of the polyphenols in the product. Q: Do CacaoRx and CacaoRx Plus contain caffeine? A: The cocoa used in these products is highly purified to remove heavy metals while retaining polyphenol content. There is some caffeine and theobromine but in very low concentrations. Q: Are CacaoRx and CacaoRx Plus safe for children in supplement form? A: We always recommend that prior to starting supplementation individuals consult their physician. All of our cocoa polyphenol products have Generally Recognized as Safe (GRAS) status which means they have undergone an extensive external review of their production and safety so that they can be incorporated into food products. Q: Are CacaoRx and CacaoRx Plus Non-GMO? A: Yes, these are non-GMO. Q: If you use CacaoRx or CacaoRx Plus, do you still need to supplement with polyphenols? A: I recommend individuals consume at least 1,000 mg of polyphenols per day for wellness and about 1,500 mg per day for anti-aging to help with stimulation of AMP kinase*. To get those levels, one would need to eat about 10 servings of non-starchy vegetables and fruits. Reaching those levels with food alone is difficult. Furthermore, many of the sources rich in polyphenols either have pesticide contamination or heavy metal contamination. For example, strawberries and spinach are good sources of polyphenols, but each is often rich in pesticides. Cocoa powder which is the basic component of chocolate products is often rich in the heavy metal cadmium. The cocoa extract we use in CacaoRx and CacaoRx Plus is highly purified and has GRAS status meaning it has passed strict testing to be able to be used in food products. It is the type of polyphenols you consume that makes the most difference. I feel that polyphenol extracts such as those found in CacaoRx and MaquiRx have the most benefits. Maqui berry extract is considered the best of the best as it’s rich in delphinidins and helps support improved blood sugar control, and cocoa extracts like those in CacaoRx help support improved blood flow and the reduction of insulin resistance. Both of these polyphenol extracts have been supported by clinical studies. Q: How many polyphenols come from maqui vs. cocoa in the CacaoRx Plus? A: Each capsule of CacaoRx Plus contains 150 mg of total polyphenols. The majority of the polyphenols come from cocoa and the rest from maqui. The exact amounts we use are proprietary. Cocoa is not highly absorbed which helps to promote the good bacteria in our guts while maqui is a polyphenol known to be more absorbable in the blood. The combination of the two helps to support the hormones in both the gut and the blood. The polyphenols in CacaoRx Plus are 3 times more absorbable compared to CacaoRx.
The Zone and Heart Health
Approximately 18.2 million adults age 20 and older have coronary heart disease, the most common type of heart disease. Heart disease continues to be the leading cause of death for men and women. While these statistics are startling, the good news is that diet and lifestyle changes can minimize your risk. Here's how the Zone works to protect your heart at any age. Zone Diet The Zone Diet is calorie-restricted eating plan that is adequate in protein, moderate in carbohydrate, low in fat and rich in fiber. It's been clinically validated to help with fat loss, appetite control, and hormonal control. How It Protects Your Heart: Loaded with colorful vegetables and limited amounts of fruits which are rich in dietary fiber and contain polyphenols which have numerous heart health benefits. Low in total fat, with the majority of fat coming from heart healthy monounsaturated fat. Macronutrient balanced to help control blood sugar and reduce hunger. Anti-inflammatory diet. Naturally low in sodium. Omega-3 Fish Oil Omega-3s are the building blocks for hormones that help combat or resolve inflammation. When we have too much inflammation it is one of the main reasons we gain weight, develop chronic disease, and age at a faster pace. A diet rich in omega-3s (e.g. fish and fish oil) can help minimize inflammation. How It Protects Your Heart: Promotes a healthy heart by reducing triglyceride levels, supporting healthy blood pressure levels and increasing the formation of hormones that resolve inflammation. Polyphenols Polyphenols are nutrients found in plants that are responsible for their health-promoting properties. The more colorful the plant, generally the higher the polyphenol content. This is why fruits, especially berries, and vegetables are good sources of polyphenols. How It Protects Your Heart: Maqui Rich in polyphenols that activate genes to help reduce the levels of oxidized LDL Helps reduce oxidative stress through its antioxidants properties Supports healthy blood pressure levels Supports healthy blood sugar Cocoa Supports healthy blood pressure by improving nitric oxide levels Helps relax and dilate blood vessels to help improve blood flow
Is Your Kitchen Making You Gain Weight? Tips for Equipping Your Space for Weight Loss
The environment in which we work and live is a key piece to our weight loss success. When we hit bouts of stress in our lives often our health is the priority that falls to the bottom of the list. This chaos can translate into where we live and be visible in piles of mail and papers, dishes in the sink, take out boxes and overall poorer food choices. What you may not realize is that the external cues we get from our environment can influence our behavior leading us to consume more. Feeling out of control or overly stressed coupled with a cluttered environment can make us prone to overeat. One study showed women who were stressed and put in a cluttered kitchen ate twice as many calories from sweets compared to those who were stressed and put in a tidy kitchen (1). Studies have shown that individuals eat less when they are in an environment that is less cluttered, less chaotic and with minimal distractions. Stressed or not, each of us has a different organization style whether it’s neat and orderly to organized chaos. Knowing this may prove beneficial when trying to equip our kitchen for weight loss. For some of us if it’s not easily seen it’s not a temptation, but for others even when hidden we’re better off not having it there to begin with. Here are some tips on how to optimize your kitchen for weight loss while making it Zone® friendly too.Take a look around your kitchen and see where you might be able to free up some space. Remember the more cluttered things appear, the more likely you’ll be to reach for the higher calorie treats. Consolidate papers or mail to one section rather than having it spread all over. Move appliances you rarely use to free up space for healthy meal prep. Designate a cabinet or shelf to tempting foods rather than keeping them on the counter in plain sight.Keep a bowl of fruit on the counter or replace whatever you have in the cookie jar with healthier snacks like ZoneRx bars instead. Make healthy foods like cut-up vegetables, yogurt, or hummus the first things you see when you open the fridge. Then when the urge to snack strikes you’ll have plenty of healthy options on hand to grab.Consider tossing or designating a cabinet for unfavorable carbohydrates like pasta, rice, dry cereal, crackers, cookies and pastries. Replace these with barley, slow-cooked oats, and Zone PastaRx.Replace vegetable oils, shortening, butter and whole fat dairy with those low in both saturated and omega-6 fats. Substitute olive oil or nut butters rich in monounsaturated fats in place of vegetable oils. To keep portions in check, consider an oil mister which allows you to spray oil on to veggies for easy roasting. Keep nuts like almonds, macadamia nuts, cashews and pistachios on hand for snack choices. Use low-fat or part-skim dairy products and keep items like cottage cheese and yogurt on the top shelf of the fridge for an easy to grab breakfast or snack option.Frozen fruits and vegetables make for great smoothies, stir-fries, or additions to yogurt and oatmeal. Since these are picked at their ripest and then quickly frozen they’ll have a higher vitamin and mineral content than fresh fruits and vegetables that sit in the refrigerator for days. The freezer is also great for storing lean protein like chicken and fish that can easily be taken out ahead of time for weeknight meals.Spices are a great way to add flavor (and polyphenols!) to your meals. Since they are calorie free, go to town! Add cinnamon to your oatmeal, fresh spices like mint or basil to salads, or rosemary and oregano to your protein choices.Although canned foods get a bad rap for being high in sodium, don’t completely rule them out. Beans are a great way to add protein and soluble fiber to your salads and meals. Canned sardines and salmon make for a portable protein option and vegetable soups make for an easy meal that couples well with Zone PastaRx™. Do be mindful of the sodium content of canned goods and be sure to rinse the excess sodium off when possible before using.An easy way to cut empty calories is to eliminate sodas, fruit juices, and sugary beverages from the house. Add berries, lemons, limes and cucumber to water to add some flavor or choose calorie-free beverages like caffeine free coffee, tea, or seltzer to add in some variety.Having TVs in our kitchen and having tablets and phones by our side makes it hard to disconnect during meal time. Being distracted when eating can lead us to consume larger portions, eat faster, and feel less satisfied with the meal we have. Take a break from your device and bring some mindfulness to meal time. When it comes to weight loss most of us know what to do. It’s a matter of actually doing it. Make staying in the Zone easy by optimizing your kitchen for success. References 1. Vartanian, Lenny R., Kristin M. Kernan, and Brian Wansink. “Clutter, Chaos, and Overconsumption: The Role of Mind-Set in Stressful and Chaotic Food Environments,” Environment and Behavior.
Zone Diet: Peach Recipes
If you haven’t taken full advantage of peach season you’re in luck because there’s still time to enjoy it. Peach season starts in early May and goes through the end of September. While we know these fuzzy fruits will still be available at your grocer for weeks after the season ends, there’s nothing quite like the juiciness and flavor they offer at their peak. Plus, did you know that one small peach supplies 100mg of polyphenols, about 50 calories, 2 grams of fiber and numerous vitamins and minerals? What's not to love! Get peach inspired with these Zone friendly recipes. Peach Salsa Yield: 8 Servings of 1/3 cupTotal Time: 20 minNutritional facts per serving: Calories 25, Protein: 1g Total Fat: 0g Carb. 6g Fiber 1g Ingredients:2 cup Peaches - chopped (I used sliced frozen -thawed)1 cup Roma tomatoes - diced1/2 cup Red onion - diced1 Jalapeno - minced1 clove Garlic1/3 cup Fresh cilantro - chopped2 Tbsp Fresh-squeezed lime juice Instructions:1. Combine all ingredients.2. Refrigerate for a few hours. Chicken and Vegetable Stir Fry Yield: 4 Servings Total Time: 25 minutesNutritional facts per serving: Calories 350; Protein 26g, Fat 11g Carb 39g Fiber 9g Ingredients:1 tbsp balsamic vinegar2 tbsps fresh-squeezed lime juice - or lemon2 tbsps agave nectar1 tsp vanilla1 tsp ground ginger2 cups fresh or frozen peach slices - (unsweetened) thawed2 1/2 cups mixed berries - fresh or frozen (unsweetened) thawed1 tbsp olive oil14 oz boneless skinless chicken breast - cut into bite sized pieces1/3 cup Kitchen Basics unsalted vegetable stock - divided2 cups green beans1 red bell pepper - sliced3/4 cup onions - sliced1 tomato - chopped1 (6 oz) can mushroomsground black pepper2 tbsps low sodium soy sauce4 tsps extra virgin olive oil Instructions:1. In a bowl large enough to hold all the fruit whisk vinegar, lime juice, agave nectar, vanilla and ginger.2. Add a few berries and mash them. 3. Add peaches and remaining berries, toss a few times. 4. Meanwhile, heat skillet over medium high heat. Add oil, then stir fry chicken 5 to 6 minutes, remove and set aside. 5. Add 3 tablespoons stock, green beans, onions and pepper to skillet; stir until crisp tender, 3 to 4 minutes. 6. Add cooked chicken, mushrooms, black pepper, soy sauce and remaining stock; toss until coated.7. Serve and top each serving with 1 teaspoon of extra virgin olive oil.8. Toss the fruit before serving to mix the juice from the berries with the sauce and serve. Tuna Salad Zoned This healthy tuna salad tastes delicious and has no guilty bad ingredients.Yield: 1 ServingTotal Time: 30 minutesNutritional facts per serving: Calories 350; Protein 26g, Fat 11g Carb 39g Fiber 9g Ingredients 2 oz Chunk light tuna in water1/4 cup Cottage cheese1/4 cup Garbanzo beans6 Olives2 tsps Cashew nuts1 tsp Dijon mustard - to taste1 Peach1 tsp Dr. Sears' Zone Extra Virgin Olive Oil Instructions: Mix everything together. Have a peach for dessert. Pan Seared Scallops in a Dill Sauce and Peach Peach is the star of the show and pairs very nicely with the pan seared scallops.Yield: 2 ServingsTotal Time: 30 minutesNutritional facts per serving: Calories 331: Total Fat 12g, Carbohydrates 36g, Fiber 4g, Protein 22g Ingredients 1 Peach - cut in half, pit removedCooking spray - olive oil1 oz Goat cheese1 tsp Chives - finely cut8 oz Sea scallops2 tsps Dr. Sears' Zone Extra Virgin Olive OilSea salt and pepper - to taste1/2 cup Arugula1/4 cup Dill Sauce - (see recipe in sides and snacks2 Apples - for dessert Ingredients for Dill Sauce1/3 cup 0%-Fat Greek yogurt2 tsp Dry white wine3/4 tsp Dr. Sears' Zone Extra Virgin Olive Oil1 tsp Garlic - minced1 tsp Dill1 1/2 tsps CornstarchSalt and pepper - to taste Instructions for the peach: Turn the oven to broil. Spray or brush olive oil on peach. Place peach on grill or under broiler until lightly browned. Place 1/2 ounce of goat cheese in center of each peach half, sprinkle with chives and place on top of arugula leaves. For the Scallops: Rinse under cold water and pat dry. Add the olive oil to a heavy skillet. Turn to high heat. Just as the oil begins to smoke, (you’ll notice wisps) add the scallops. Sear the scallops for about 1 1/2 minutes on each side until translucent. Place seared scallops around the peach and arugula. Drizzle dill sauce over scallops. Have an apple for dessert. Instructions for the dill sauce:1. In a small saucepan combine yogurt, white wine, olive oil, garlic, and dill. Turn the heat to low. Do not boil.2. Make a slurry (thin paste) by combining the cornstarch with a little water.3. Whisk the cornstarch mixture into the yogurt, stirring often. Bring to a simmer (that’s when the sauce will thicken) and then return heat to very low. Do not boil.
Calorie Restriction: Why There's More To It Than Simply Weight Loss
Regardless of what you are told, the only way to lose excess body fat is to eat fewer calories. I have long talked about the benefits of calorie restriction as a way to improve your cardiovascular health thereby improving your healthspan as well. (1-3). A recent analysis of CALERIE (Comprehensive Assessment of Long term Effects of Reducing Intake of Energy), a study looking at two years of prolonged caloric restriction in healthy individuals, found this to be true in “normal weight” subjects (4). I say “normal weight” because although their average BMI was 25, their percent body fat was 33 per cent which is considered to be obese (greater than 25 percent for males and greater than 32 per cent for females). Although they tried to reduce their calorie intake by 25 percent for the two-year study, the best they could achieve was about 12 per cent. This means the calorie-restricted group was eating about 300 fewer calories per day for two years. A couple of surprising things from the study. First, nearly all the change in weight took place in the first six months with very little change in the next 18 months even with continued calorie restriction. This is typical of most controlled calorie-restriction programs like the long-term Pounds Lost studies at Harvard (5). Likewise, it appeared that most of loss of body fat happened in this same time period. At the 12 month mark, individuals had lost on average 13 pounds of fat, but more than 10 pounds of muscle mass. The loss of body fat was due to the restriction of calories, but the loss of muscle mass was due to protein restriction. Total protein intake went from an average of 102 grams of protein per day to 89 grams of protein per day. At 24 months, muscle mass hadn’t been regained, but individuals had gained back about 2 pounds of fat. Although the calorie-restricted group had lower insulin levels, the change in their fasting glucose levels was virtually the same as the control group. This is because muscle is the primary site for taking glucose out of the blood, and if you lose muscle mass, then glucose levels in the blood don’t go down even though you are consuming fewer calories. Nonetheless, those in the calorie-restricted group did see their blood pressure and blood lipids decreased. However, all of these changes occurred in the first year with virtually no changes in the second year of the study. The only parameter that continued to change in the second year compared to the first year was a continued reduction in inflammation as measured by C-reactive protein. What this means is that most of any weight loss, fat loss, reduction in blood pressure, blood lipids, as well as blood glucose levels are all likely to take place in the first six months of any calorie restriction program. That’s not encouraging news. But the continued drop in inflammation with calorie restriction is great news because that is the real cause of both a decreased healthspan as well as lifespan. This is why Zone Pro-Resolution Nutrition offers an even greater potential for health care in the future. The Zone Diet is a calorie-restricted diet, but unlike the CALERIE study the Zone Diet contains adequate protein to not only maintain muscle mass, but also to improve satiety. However, as we have shown clinically, when using the new generation of Zone Protein as a significant source of your total protein, you gain muscle mass instead of losing it (6). But the real benefit of following the Zone Diet for a lifetime is the continued reduction of inflammation that can be greatly accelerated by the addition of high-dose omega-3 fatty acids to speed up the resolution of any existing inflammation. Finally, by adding high-dose polyphenols, you can further active the gene transcription factor AMPK that repairs tissue damaged by inflammation. All of this is detailed in my new book, The Resolution Zone, that will be available shortly (7). Increasing your intake of omega-3 fatty acids and polyphenols (along with calorie restriction) can also help you finally reach the Zone. Once you're in the Zone, then you know you have done everything possible to optimize your body’s internal Resolution Response which is the real key to future of medicine. {{cta('7e36e182-1d26-4052-ae0d-23a08508788b')}} References Sears B. The Zone. Regan Books. New York, NY (1995) Sears B. The Anti-aging Zone. Regan Books. New York, NY (1999) Sears B. The Anti-Inflammation Zone. Regan Books. New York, NY (2005) Kraus WE et al. “2 years of calorie restriction and cardiometabolic risk.” Lancet Diabetes Endocrinol DOI.org: 10.1016S2213-8587(19)30151-2 (2019) Bray GA et al. “Lessons learned from the POUNDS Lost study: genetic, metabolic, and behavioral factors affecting changes in body weight, body composition, and cardiometabolic risk.” Curr Obes Rep. 8: 262-283 (2019) Johnston CS et al. “Use of novel high-protein functional food products as part of a calorie-restricted diet to reduce insulin resistance and increase lean body mass in adults: A Randomized controlled trial. Nutrients 9: E1182 (2017) Sears B. The Resolution Zone: The Science of the Resolution Response. Zone Press. Palm City, FL (2019)
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