Packing For A Day On The Go
There are so many things that can stand in the way of good health, but often the difference between failure and success is whether you plan ahead. If you have a full day of meetings on the road, are taking a weekend road trip, or doing a beach day, here are ideas of what you can bring while staying in the Zone. Now if a meeting runs over, there are no healthy options along the way, or the lines are too long to stop, you have everything you need on hand. Protein Ideas Greek Yogurt: Easy to bring on the go if you have ice packs. Some individual containers have up to 20 grams of protein per serving. Jerky: There are so many varieties and high-quality brands out there. They are a bit higher in sodium and some have sugar so do pay attention to labels and portions. String Cheese: Easy on-the-go choice and having them pre-packaged keeps portion in check. Couple with a piece of fruit and you have the ideal zone snack. Hard-Boiled Egg Whites: Eggs are considered a high biological value food, meaning they contain all the essential amino acids your body needs. To reduce the saturated fat in the yolk, swap it out with healthier fats like hummus or guacamole for an easy snack. Just don’t pack and forget about them please! Chicken or Tuna Salad: Left-over chicken or canned tuna makes for a great protein choice. Swap the mayo for Greek Yogurt to make a healthier alternative. Deli Rollups: Wrap lean deli meat in romaine lettuce leaves for an added crunch without the added carbs of bread. Edamame in Pods: These can be found in the freezer section. Place in a baggie in the morning and pending when you eat they’ll be thawed while helping to keep some of your other things on the cooler side. A ½ cup of pods supplies 10 grams of protein, 4 grams of net carbs, and 3.5 grams of fat. A little low on the carbs but pretty close to being Zoned. Healthy Carbs Veggie Sticks: Cut up cucumbers, peppers, radishes, and cherry tomatoes make for a filling snack plus they can be hydrating too. Make them even yummier with a side of dip, hummus, or guacamole. Fruit: Aim for fruits that travel well like Clementines, oranges, apples, or pears. Homemade Chickpeas: If you need a crunchy snack roasted chickpeas are it. Simply drain and rinse the chickpeas, pat dry, lay on a sheet pan, and drizzle with olive oil and seasonings of your choosing. Bake at 425 for 30 minutes (turning halfway through to ensure they don’t burn). Low Carb Tortillas: These are a better alternative to bread just make sure to read the carb amounts on the label. Fat Hummus: There are so many varieties of hummus available which makes it great as a dipping option for veggies on the go. Some also come in convenient single-serve packs which is a great way to bring it while keeping portions in check and avoiding waste. Again just pay attention to portoins as one single-serve might be your whole fat requirement for a meal. Guacamole: Guacamole is rich in heart-healthy fat making them a great option for dipping or spreading. Look for the guacamole minis but keep an eye on the amount of fat in a serving. Nuts: There are so many flavors and varieties in the marketplace now. Try and keep it simple by looking for ones that have just a couple ingredients on the Nutrition Facts Panel. Beware of portions as even a small bag can be up to 3 servings and that is easy to consume in one sitting or on a long drive. Seeds: Pumpkin and sunflower seeds are a moderately good choice and they do contain some protein. Use in moderation as they are high in omega-6 fats (more pro-inflammatory). Plus, they can easily rack up the calorie count of your meal. Combo Foods: If you don't have time to calculate just remember to have your meals and snacks on the go be a blend of protein, healthy carbs, and fat. The following are just an idea of a few pairings. Put them in a mason jar and bring them on the go for an easy meal. Greek Yogurt and Berries topped with a little Zone Cereal Mixed Greens, Tomatoes, Basil, Mozzarella Balls, Precooked Chicken with Vinaigrette Overnight Steel Cuts Oats with Berries and Protein Powder ZoneRx Shakes: 1 scoop of powder with 10-12 ounces of lactose-free milk and mix. A great on-the-go option with the right balance of macros, and no need to think. Zone Protein Bites- An easy and delicious make-ahead snack! Click here to view the recipe. These are just some simple tips to keep you in the Zone all day long! Let us know which ones are your favorites or how you plan ahead for a day on the go in the comments below.
Burn Fat Faster
Now that the Covid-19 epidemic seems to be slowing down, we must contend with the other epidemic that shows no signs of abating. That is our obesity epidemic. If you have excess body fat, you are already inflamed. That excess adipose tissue is the staging area for ongoing inflammatory attacks on every organ in the body. It is also the first sign that your metabolism is becoming dysfunctional, thus reducing your ability to burn excess stored fat for energy. Metabolism is defined as those complex processes that take place in your body to keep you alive. Metabolism allows you to breathe, digest food, circulate blood, keep the brain working, fight infections, and so on. All these processes require massive amounts of ATP. The “traffic cop” that controls your ability to convert stored body fat into ATP is called AMPK. AMPK can be considered the “master switch” of metabolism. If AMPK is optimized, you can burn stored body fat faster to make greater amounts of ATP. Conversely, if AMPK is inhibited, you accumulate incoming calories as excess body fat. Losing excess body fat is a challenge but keeping the excess body fat from returning is even more difficult because your metabolism slows down after losing any bodyweight. The good news is that AMPK activity is under robust dietary control. The best way to optimize AMPK activity is following the Zone Pro-Resolution Nutrition program. By following the anti-inflammatory Zone diet, you can constantly activate your AMPK while reducing calorie intake without hunger or fatigue. Adding omega-3 fatty acids and polyphenols as dietary supplements will also increase AMPK activity through different pathways. Although any one of these three nutritional interventions is good, when you combine all three, they are synergistic, as I describe in my latest book, The Resolution Zone. On the other hand, AMPK activity is inhibited by consuming either excess dietary calories or excess glucose. If you inhibit AMPK, then incoming calories easily get converted and stored at excess body fat. Activating AMPK is the biological key that allows you to burn fat faster and prevent its return. It’s also totally under your dietary control. Once you master these basic dietary concepts of the Zone Pro-Resolution Nutrition program, burning fat faster becomes a lifetime reality that leads to a longer and better life. Additional benefits from activating AMPK will be slowing down your rate of aging and improving the efficiency of your immune system. This is the real reason why you want to be in the Zone.
Meal Planning Benefits
There are two types of people, those who know what they’re eating for their next meal and those who figure it out the hour before. Where do you fall? If you tend to wing your weeknight meals, the thought of meal planning can seem daunting. Finding time to sit down and write out your menu for the week, making a list, shopping for ingredients, and then the actual meal prep can seem like a lot. The reality is that all this upfront planning actually saves you time and money, helps with weight control, and is good for your health. Here’s why. The Benefits of Meal Planning 1) Saves You Time and Money: When you go to the store without a plan you spend more money. The reason is you are more likely to overbuy which leads to food waste. How many times have you done the refrigerator cleanout before trash night and the wilted produce, the questionable meat, and the leftovers all end up in the trash? Did you know that the average household wastes almost 32% of its food each year? 1 That is a substantial amount of your income! Meal planning can also save you time and money by helping you avoid takeout when you're time-crunched or those trips to the store for missing ingredients where you end up spending more on things you don’t need. 2) Helps with Weight Control: It is well established that making your own meals helps with weight control. A recent study showed participants in a 40-week Weight Loss Program who frequently planned their meals lost more weight than those who did not2. Another study showed women who meal plan are less likely to be overweight and men and women who plan are less likely to be obese3. Meal planning gives you greater control over the ingredients you use and their healthfulness. Unlike eating out, when you eat at home you have a better sense of your portions and how much you consume. Where eating out often comes with extra sugar, sodium, and fat, when you cook at home there are no hidden ingredients. 3) Makes You More Successful with Your Health Goals: With any goal having a plan makes you more likely to stick with it and succeed. Meal planning goes beyond weeknight meals to include being prepared for those times you might get tripped up. If a meeting goes late, sports go into the evening, or you get stuck on a call, having healthy foods prepped in the fridge, in your purse, or at your desk ensures you have what you need to succeed. Meal planning is associated with a healthier and more varied diet3. 4) Reduces Stress: Meal time can feel stressful and not knowing what you have on hand, especially if you have people in your household that rely on you for meals, can put the pressure on. Planning ahead reduces stress and then when the questions start to roll in about what’s for dinner, you can say what you are having with confidence and start delegating on how everyone can help. Want to start meal planning but not sure where to begin? Download our free 7 Day Zone Meal Planner and get started today. References The Shocking Amount Of Food U.S. Households Waste Every Year. Available at : https://www.forbes.com/sites/lanabandoim/2020/01/26/the-shocking-amount-of-food-us-households-waste-every-year/?sh=6e5c70dc7dc8. Accessed: June 1, 2021. Hayes JF, et al. Greater Average Meal Planning Frequency Predicts Greater Weight Loss Outcomes in a Worksite-Based Behavioral Weight Loss Program. Ann Behav Med. 2021. PMID: 32301494 Ducrot P, Méjean C, Aroumougame V, Ibanez G, Allès B, Kesse-Guyot E, Hercberg S, Péneau S. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act. 2017 Feb 2;14(1):12. doi: 10.1186/s12966-017-04617.
Zone Diet: Everything You Need to Know
Starting a new eating plan or trying to reign in poor eating habits can feel daunting. The beauty of the Zone Diet is whether you are starting, need a diet refresh, or want more convenience, we have you covered. Get a sense of what the diet is all about with our macro guide. This will tell you the types of proteins, carbohydrates and fats that are ideal in the Zone. Want to know exactly what you can have and how much? Try the food block method or counting macros. Both approaches give you the tools to know how to eat in the Zone while teaching you how to incorporate all your favorite foods too. If fast and convenient is your speed, Zone Foods take the thinking out and make meal prep easy. See what method works for you. Pick What Works For You No matter which approach you choose to get you to the Zone you'll always end up in the same place. It really comes down to how much time you want to spend and how precise you want to be. A perfectly balanced Zone meal should control hunger and fatigue for 4-5 hours. The Macro Guide Committing to an eating plan can be overwhelming at first. Why not see if you like the foods and how you can adapt it to what you are already eating. Our macro guide gives you a brief tutorial on the Zone Diet along with a list of the protein, carbohydrate and fat choices that are most ideal in the Zone. Hand-Eye Method The hand-eye method becomes very helpful when you're at a buffet, eating in restaurants, having a catered work lunch, or going to a get-together with friends. All you do is simply divide your plate into three equal sections. On one-third of the plate, you put low-fat protein about the size and thickness of the palm of your hand. The other two-thirds should be filled with colorful carbohydrates, primarily non-starchy vegetables with limited fruits. Finally add a drizzle/dash of monounsaturated fat (olive oil, nuts, avocado) to complete the meal. Counting Macronutrients Using an app to log your foods already? No problem! Fitness apps like myfitnesspal or Lose-It allow you to plug in your macros for a meal or the whole day. This is a great option if you don't want to spend too much time calculating. It allows you to use food labels or tally the totals from each meal to gauge whether you’re in the Zone. If you are calculating total calories as a percent, aim for about 40% of calories from carbohydrates (non-starchy is most ideal), 30% from lean protein, and 30% from heart-healthy monounsaturated fat. Each meal is about 350-400 calories, at least 25 grams of lean protein, less than 12 grams of heart-healthy fat, and about 35 grams of net carbs (total carbohydrate minus fiber). The carbohydrates you choose should come primarily from low-glycemic choices like those in non-starchy vegetables. Zone Food Blocks If you are someone who likes to be as precise as possible, an athlete, or have a defined health goal, counting your macros (protein, carbs and fat) with Zone Food Blocks is the most precise way to get to the Zone. This even gives you an idea of how to fit the occasional indulgence in so you can still stay on plan and not overdo it. If you haven’t already done so, enter your measurements into our Body Fat Calculator. Your results from the Body Fat Calculator will include how many Zone Blocks you should consume. Our Food Block Guide will help you assemble meals and snacks that fit your lifestyle. Zone Foods Zone Foods were designed for those looking for easy ways to get to the Zone with minimal effort. Each Zone food has the balance you’ve come to expect from Zone plus they’re convenient, nutritious, easy to prepare, and taste great Other Helpful Tools: 7 Day Zone Diet Meal Plan How do you Zone? Let us know in the comments below!
Olive Oil Benefits
Olive oil has been prized for thousands of years for its health benefits. As to why remains a more open question. As a source of polyphenols, extra virgin olive oil is relatively low compared to berries and other sources of polyphenols like unrefined cocoa powder, as shown below: Polyphenol source amount per 100 g increase in polyphenols compared to olive oil. The numbers above indicate that when comparing the identical weights of various food sources, berries contain four to ten times more polyphenols than extra virgin olive oil. Unrefined cocoa powder contains more than 100 times the polyphenol levels compared to the same weight of olive oil. So, maybe it is not the polyphenol content that counts for the touted health benefits of extra virgin olive. If not, then what else might be in extra virgin olive oil? I believe the answer is the unique anti-inflammatory phenols contained in extra virgin olive oil. A little terminology is always helpful. A polyphenol is defined as containing two or more phenyl groups in a molecule. A phenolic compound has only one. Furthermore, most polyphenols are composed of polymers that are not absorbed, whereas a phenolic compound contains only monomers easily absorbed. There is nothing magical about a phenol group per se since benzene has a single phenyl group, and no one touts the health benefits of consuming benzene. It is the structure of the phenolic compounds that make extra virgin olive oil so unique. Here they are shown below: The first two compounds are tyrosol and hydroxy-tyrosol which are potent anti-oxidative compounds (1,2). The third structure is oleocanthal which has anti-inflammatory properties (3). To be correctly termed as a polyphenol means the compound must contain at least two phenyl groups, and none of the active compounds in extra virgin olive oil meets that criteria. For comparison, I have enclosed the structure of a true polyphenol with three phenyl groups. This specific polyphenol (a delphinidin) is found in blueberries, maqui berries, red wine, and black beans. Unfortunately, most of the delphinidins and other polyphenols found in fruits and vegetables are in the form of polymers. As a result they are poorly absorbed into the blood. It is only chromatographically purified extracts of the maqui berry that you will find delphinidins as monomers. That is why the polyphenols found in purified maqui extract are highly bioavailable, just like the phenolic compounds found in extra virgin olive oil (4). If the active ingredients don’t get into the blood, they will not do you much good. Getting back to extra virgin olive oil, what you are looking for is the levels of phenolic compounds, not the polyphenols. Most marketers of olive oils don’t have a clue what those levels are because they are challenging to analyze. We are currently doing 3rd party testing on the Zone Extra Virgin Olive Oil batch we just received from Italy and plan to post the results shortly. Even though its hard to test these compounds, one easy way to know it's a quality oil and contains phenolics is the cough test. Take about one teaspoon of extra virgin olive oil and put it on the tip of your tongue. It should taste like melted butter. The lack of any bitter taste indicates low levels of free fatty acids. Then use your tongue to flip it to the back of your throat. If it contains high levels of phenolic compounds, you will get a coughing response. The greater number of coughs you get from this test, the higher the levels of phenolic compounds. This simple test is why Italians refer to a “two-cough” extra virgin olive oil as their standard of excellence, not the total levels of polyphenols. The Zone Labs Organic Extra Virgin Olive Oil is a “two-cough” oil. References 1. Karkovic MA et al. “Hydroxytyrosol, tyrosol and derivatives and their potential effects on human health.” Molecules. 2019 24:2001. 2. Angeloni C et al. “Bioactivity of olive oil phenols in neuroprotection.” Int J Mol Sci. 2017 18:2230. 3. Pang KL, Chin KY. “The biological activities of oleocanthal from a molecular perspective. Nutrients. 2018 10:570. 4. Schon C et al. “Bioavailability study of maqui berry extract in healthy subjects.” Nutrients. 2018 10:1720.
Extra Virgin Olive Oil: Q/A Video with Dr. Sears
Extra virgin olive oil (EVOO), not refined olive oil, is one of the richest of all oils in terms of polyphenols. In this video Dr. Sears discusses why he considers EVOO one of the best oils out there, how it compares to other oils in the consumer marketplace, the health benefits, and how to pick a quality oil. See what he has to say.
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.
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