Hormone Replacement Therapy
Dr. Sears Hormone Replacement Therapy Lecture This week Dr. Sears dives into a lecture on Hormone Replacement Therapy. We often think of anti-aging as just replacing the hormones of youth, but we now know hormones such as estrogen and testosterone are multi-tasking. These hormones also have anti-inflammatory properties which is their secret to anti-aging. Learn more in the video below.
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.
Holiday Tips for Healthy Eating
The holidays will look different for the majority of us this year. Besides not having the same size gatherings this might be the first year you forego the traditional foods for takeout or decide to roll your sleeves up and make the meals yourself from soup to nuts. No matter where this season finds you, here are few tips to get you to the New Year feeling like you have more control and a greater ability to navigate whatever the holiday season throws your way. Simple Tips To Navigate Holiday Eating Make What You Enjoy: Since this year doesn’t entail larger affairs maybe scale back a bit on the menu and decide to make or bring the things you truly enjoy most and skip the rest. It’s also okay to taste things without finishing them so you feel like you enjoyed without going overboard. Remember not to skip meals throughout the day in order to “save up” for calories later. That usually is a recipe for eating in excess. Balance Your Macros: When plating your meal make sure you have a combination of lean protein, healthy carbs, and good fat so you keep hunger and your hormones under control. Think about dividing your plate in 3rds with 1/3 lean protein, 2/3rds carbohydrates and a dash of fat. Remember to keep starchy carbs to small/condiment sized portions. Control Your Portions: It’s easy to say you won’t eat sweets or have an alcoholic beverage, but then when you’re confronted with it lose all willpower. You can still eat and keep the pounds off with the simple strategy of portion control. Eat reasonably small portions, limit the foods you know you should limit, and don't stuff yourself. Know Your Triggers: Each of us has our "trigger" foods, those foods we just can't seem to control our intake of. They taste so good but make us feel guilty, tired, low energy, and wanting more. Keeping their intake to one or two events versus repeatedly throughout the season allows for a balance between moderation and overindulgence. Get Your Rest and Stay Hydrated: Not getting enough sleep and letting the stress and anxiety of our worlds get the best of us can leave us tired and fatigued. Often times we replace water with caffeine to stay awake but this makes us mildly dehydrated and thinking we want food when in actuality we're just tired and thirsty. Make sure to get your rest and if you can’t do what you can to stay hydrated. Keeping hydrated especially before meals can significantly curb how much food we consume at that meal! A slice of orange, lemon or lime will seem refreshing and flavorful; flavored non-caloric seltzers accomplish the same thing while keeping cravings in check. Get Moving: No matter what activity looks like for you these days, get it in. It could be a simple walk or logging into your gym online to keep up with your healthy routines. Exercise can be just the thing to increase your energy, reduce stress, and get your blood flowing. By being active in the morning, you'll improve your insulin sensitivity, making your body more ready to handle the calories during the day and also eliminate some of the holiday stress. Be Present: Since our get togethers will be small, take the time to really enjoy those you are able to be with. Enjoy the conversations, be present, and savor not only the company but the food you eat. Eat slow, put your fork down between bites, and taste each mouthful. This is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food without going back for more. Choosing fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fermentable fiber can add to that feeling of fullness too. You may also like: 6 Things That Lead to a Fluctuating Scale During the Holidays
Maqui: Learn Why This Berry Is The Best Of The Best
The real secret of nutrition is understanding how the food we eat is transformed into complex signaling molecules that keep us alive. Dietary amino acids and fatty acids can be converted into hormones (such as insulin and resolvins) that control our bodies with precision. Likewise, polyphenols are also part of such signaling systems. In particular, they activate the genetic master switch of metabolism known as AMPK that controls how we generate energy and regulate our metabolism by turning it on and off at the cellular level. If you want to maintain wellness, you have to optimize your Resolution Response, as I describe in my newest book, The Resolution Zone. A critical step in that optimization is the activation AMPK, the genetic master switch for your metabolism. Polyphenols give you the dietary tools to do this—the reason why is shown in the following figure. There are more than 8,000 known polyphenols, but not all have the same ability to activate AMPK. The reason is that it depends on several factors, including concentration, structure, water-solubility, and degree of polymerization. Concentration Polyphenols are found in exceptionally low concentrations in fruits and vegetables; perhaps 0.2 percent by weight in fruits and about 0.1 percent by weight in vegetables. Since you need at least about 1,000 mg of polyphenols per day, it means you have to consume a lot of fruits and vegetables. How much is a lot? About ten servings per day. Not surprisingly, those individuals who consume this level of fruits and vegetables live longer. How much longer? Those that consume ten servings per day live about 30 percent longer with significantly less heart disease and cancer (1). Unfortunately, for most Americans, eating this amount of fruits and vegetables seems like Mission Impossible. Structure There are two broad classes of polyphenols—those that have a fused ring structure and those that don’t. The differences are shown below between the two general categories of polyphenols. It is only the polyphenol class known as flavonoids that have a fused ring structure that provides the appropriate three-dimensional properties to activate AMPK maximally. The other polyphenol structures are simply too floppy in three-dimensional space to do an excellent job of activating AMPK. This structure deficiency is especially true of resveratrol, which is part of the stilbene family of polyphenols. Even within the class of the fused-ring polyphenols (i.e., flavonoids), there are a lot of variations, as shown below. If you look closely at this figure, you will see that flavanols look somewhat similar to anthocyanins. Chocolate is rich in flavanols, whereas berries are rich in anthocyanins. But there is a big difference in their water solubility between these two groups of polyphenols. Water-solubility Although flavanols and anthocyanins are somewhat similar in structure, there are significant differences in their water-solubility. This difference is because the anthocyanins have a positive charge to make them much more water-soluble. This water-solubility is critical since it has been shown that it is the increased consumption of anthocyanins that are most associated with the reduction of heart disease (2,3). The water solubility of polyphenols is critical because if they don’t get in your body, they can’t activate AMPK. And if you don’t activate AMPK, you can’t have an optimal Resolution Response. Not surprisingly, there are a lot of different structures, even within anthocyanins, as shown below: In addition to having a positive charge, the more hydroxyl groups (-OH) on an anthocyanin molecule only further increases its water-solubility. This unique structure is why the subclass of anthocyanins, known as delphinidins, has the highest water-solubility of all anthocyanins. Although colorful berries are the richest source of anthocyanins, not all berries are good sources of delphinidins. As an example, strawberries are rich in anthocyanins, but they contain no delphinidins. Raspberries have a minimal amount of delphinidins, but not nearly as much as blueberries. However, even within the blueberry family there are significant variations. Bilberries (grown in northern Europe) have six times more delphinidins than blueberries (grown in North America). However, the maqui berry (grown in southern Chile) has 14 times the concentration of delphinidins compared to blueberries. However, there is another problem to overcome; the degree of polymerization of the delphinidins within these natural sources. Polymerization Most natural sources that contain delphinidins are composed of polymers. Polymers can’t be directly absorbed into the bloodstream. As a result, they continue to the colon where the gut bacteria metabolize them to shorter fragments that no longer contain the critical fused-ring structure. To get a maximum benefit for activating AMPK, you need the fused ring structure to provide the proper three-dimensional structure. Extracts Even for the maqui berry, the absolute levels of delphinidins as monomers in the fruit are still relatively low. This concentration problem can be circumvented by making extracts of the maqui berry using extensive purification, including column chromatography, to get a highly concentrated extract of delphinidin monomers. This purified maqui berry extract is what we use to make MaquiRx. For comparison, you would need to consume 4.5 kg of raspberries to get the same absolute levels of delphinidins as one capsule of MaquiRx. Alternatively, you could drink 50 glasses of red wine. Even though 200 grams of blueberries may have the same absolute levels of delphinidins as one capsule of MaquiRx, most of those delphinidins in blueberries are polymers that will not be directly absorbed into the body. On the other hand, the purified delphinidin monomers found in MaquiRx are directly absorbed into the blood (4). Summary It is easy to be confused about which 8,000 polyphenols will help you live longer. If you are looking for the best of the best of those 8,000 polyphenols, then your choice becomes much less complicated using MaquiRx as your primary polyphenol supplement. MaquiRx is the only polyphenol supplement that meets the criteria of concentration, structure, water-solubility, and degree of polymerization that you need to activate AMPK. Supplementing your diet with MaquiRx doesn’t mean you ignore the continuing need to consume up to 10 servings of fruits and vegetables per day, as suggested by following the Zone Diet because they are crucial for gut health as well as blood sugar and appetite control. The combination of these two dietary strategies (following the Zone Diet supplemented with MaquiRx) provides a pretty good pathway for a longer and better life. References Aune D et al. “Fruit and vegetable intake and the risk of cardiovascular disease, total cancer, and all-cause mortality-a systematic review and dose-response meta-analysis of prospective studies.” Int J Epidemiol 46:1 029-1056 (2017) Kimble R et al. “Dietary intake of anthocyanins and risk of cardiovascular disease: A systematic review and meta-analysis of prospective cohort studies.” Crit Rev Food Sci Nutr 59: 3032-3043 (2019) Cassidy A et al. “High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women.” Circulation 127:1 88-196 (2013) Schon C et al. “Bioavailability study of maqui berry extract in healthy subjects.” Nutrients 10(11):1720 (2018)
Weight Loss: The Real Reason You Should Want to Lose Weight
We continually hear about the health reasons why you should lose weight. But what are the molecular reasons? Now we have a clue; increased production of resolvins. Resolvins are a group of molecules derived from omega-3 fatty acids that help resolve inflammation. In a recent paper, it was demonstrated that losing a moderate amount of weight (about 11 pounds in 12 weeks) resulted in a dramatic increase in certain resolvins (1). As I discuss in my newest book, The Resolution Zone, resolvins are among the key players in the body’s internal Resolution Response that allows you to heal from inflammatory damage, especially diet-induced inflammation (2). Not all resolvins increased in that study. The only resolvin that increased was RvE1, which increased by 600 percent! This increase is critical since RvE1 promotes increased bone formation, decreased atherosclerosis, decreased diabetes, decreased neurological problems, and improved tumor clearance in animal models (3-9). The same benefits are also observed in humans who lose weight, suggesting that increased production of RvE1 may be a primary reason for the clinical benefits of weight loss. What is the best way to lose weight and keep it off to gain all of these benefits of increased RvE1 production? It remains the Zone diet (10). Here are the basic rules for permanent weight loss by following the Zone diet. Zone Diet Rules #1. You have to reduce calories The only way to lose weight by the diet is to reduce calories. There is no mystical new way. Ketogenic diets have no “metabolic advantage” compared to the Zone diet (11), and intermittent fasting is no better than continuous calorie restriction (12,13). A calorie is a calorie. That is why calorie restriction is the foundation of the Zone diet. However, the secret is to reduce calories without hunger or fatigue, which leads to the next rules for following the Zone diet. #2 Consume adequate protein at each meal You will need at least 25 grams of protein at every meal to induce hormonal signals (such as PYY and GLP-1) that come from the gut and go directly to your brain to stop hunger. #3 Hormonal control in the blood is key The level of protein at each meal must be balanced by the appropriate glycemic load. This achieves a stable balance of insulin and glucagon in the blood after each meal to stabilize blood sugar levels. The balance of these opposing hormones stabilizes blood glucose levels to prevent hunger and mental fatigue for the next four to five hours. Consistent blood sugar control comes from maintaining the appropriate protein-to-glycemic-load at each meal, which is another critical feature of the Zone diet. #4 Reduce the glycemic load by eating primarily non-starchy vegetables as your carbohydrates The easiest way to reduce the glycemic load is to increase your intake of non-starchy vegetables while moderating fruits and significantly reducing your consumption of grains and starches. The reason is that non-starchy vegetables have the highest amount of fermentable fiber with the least amount of carbohydrates. Fermentable fiber is used by the microbes in your gut to generate the formation of short-chain fatty acids that enhance the satiety effects of PYY and GLP-1. #5 Dramatically reduce your intake of saturated and omega-6 fatty acids The Zone diet is a diet that is low in total fat. However, the fat it contains is rich in monounsaturated fats (which are non-inflammatory) and highly restricted in saturated fats and omega-6 fats (which are pro-inflammatory). Zone Diet Tips Here are some simple dietary tricks to get started and make compliance easier. #1. Eat your protein first before you consume your carbohydrates It takes more time for protein to enter the blood than does carbohydrates. By eating your protein at a meal first you will achieve a better hormonal balance (14,15). #2 Calorie density per meal is important Consuming too many calories, even if they are perfectly balanced, can cause inflammation in the hypothalamus, which disrupts the appetite control center in the brain (16). The Zone diet recommends about 400 calories per meal to prevent such hypothalamic inflammation caused by consuming too many calories in a meal. #3 Time restriction for eating should be based on your circadian rhythms, not your watch. A recent study indicates that the more calories consumed at night induced more fat accumulation compared to the same number of calories consumed during daylight hours (17). Furthermore, the same study demonstrated the importance of eating breakfast to be in alignment with the circadian regulation of your metabolic pathways. This spreading of your calorie intake to be in alignment with circadian rhythms also relates to calorie density. The more you restrict your feeding duration, the higher the calorie density during that shortened eating period, and thus the higher likelihood of hypothalamic inflammation (16). A good rule to follow is to eat within one hour after waking up and stop eating no later than 12 hours after waking up. This timing might be considered to be a “12-12” feeding cycle to minimize fat accumulation and prevent hypothalamic inflammation since you are reducing the calorie density through your eating window. Summary Many of the clinical benefits of weight loss may be attributed to increased resolvin production. The most clinically-validated way to achieve and maintain weight loss is the Zone diet as long as you follow the rules. Of course, if you follow the Zone diet to reduce inflammation, you also want to take omega-3 fatty acids to resolve inflammation and add adequate levels of polyphenols to repair the damage caused by inflammation. The combination of the Zone Diet coupled with high-purity omega-3 fatty acids and polyphenol supplementation is what I term Pro-Resolution Nutrition. Pro-Resolution Nutrition is also the best way to optimize your healthspan (2). References Barden A et al. “Effect of weight loss on neutrophil resolvins in the metabolic syndrome.” Prostaglandins, Leukotrienes, and Essential Fatty Acids 148 25-29- (2019) Sears B. The Resolution Zone. Zone Press. Palm City, FL (2019) El Kholy K et al. “Resolvin E1 promotes bone preservation under inflammatory conditions.” Front Immunol 9: 1300 (2018) Sima C et al. “Function of pro-resolving lipid mediator resolvin E1 in type 2 diabetes. Crit Rev Immunol 38: 343-365 (2018) Sulciner ML et al. “Resolvins suppress tumor growth and enhance cancer therapy. J Exp Med 215: 115-140 (2018) Carracedo M et al. “The resolution of inflammation through omega-3 fatty acids in atherosclerosis, intimal hyperplasia, and vascular calcification.” Semin Immunopathol 41: 757-766 (2019) Siddiquee A et al. Effect of omega-3 fatty acid supplementation on resolvin (RvE1)-mediated suppression of inflammation in a mouse model of asthma. Immunopharmacol Immunotoxicol 41: 250-257 (2019) Freire MO et al. “Neutrophil resolvin E1 receptor expression and function in type 2 diabetes.” J Immunol 198: 718-728 (2017) Hasturk H et al. “Resolvin E1 (RvE1) attenuates atherosclerotic plaque formation in diet and inflammation-induced atherogenesis.” Arterioscler Thromb Vasc Biol 35: 1123-33 (2015) Sears B. The Zone. Regan Books. New York, NY (1995) Johnston CS et al. “Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets.” Am J Clin Nutr 83: 1055-61 (2006) Trepanowski JF et al. “Effect of alternate-day fasting on weight loss, weight maintenance, and cardioprotection among metabolically healthy obese adults.” JAMA Intern Med 177: 930-938 (2017) Schubel R et al. “Effects of intermittent and continuous calorie restriction on body weight and metabolism over 50 wk: a randomized controlled trial.” Am J Clin Nutr 108: 933-945 (2018) Shukla AP et al. “Food order has a significant impact on postprandial glucose and insulin levels.” Diabetes Care 38: e98–e99 (2015) Shukla AP et al. “Carbohydrate-last meal pattern lowers postprandial glucose and insulin excursions in type 2 diabetes.” BMJ Open Diabetes Res Care 5: e000440 (2017) Cai D. “Neuroinflammation and neurodegeneration in overnutrition-induced diseases.”Trends Endocrinol Metab 24: 40–47 (2013) Kelly KP et al. “Eating breakfast and avoiding late-evening snacking sustains lipid oxidation.” PLoS Biol 18: e3000622 (2020)
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.
High Fiber Foods
Fiber is a word we often hear and see called out on food packaging. Commercials make you think it’s a nutrient for older adults to help with irregularity, lowering blood cholesterol, or even heart health, but it’s actually a nutrient for all ages. Here we’ll tell you what it is, how it fits within the Zone Diet, how much you need, and why Dr. Sears thinks it's beneficial. What is Fiber? Fiber is a type of carbohydrate that can’t be digested by the body. This is beneficial because it helps slow down how quickly carbohydrates are broken down into sugar and absorbed. It is found in fruits, vegetables, whole grains, nuts and legumes. It is found naturally in foods but can be included as a food additive during manufacturing, like inulin and oligosaccharides, to help boost the fiber content. Benefits of Eating Fiber Lowers Cholesterol Blood Sugar Control Weight Management Heart Health Gut Health Regularity Types of Fiber Fiber can either be soluble or insoluble. Soluble fiber tends to slow digestion by attracting water and helping foods swell (think oatmeal). Insoluble fiber tends to pass more quickly through the body aiding digestion (think non-starchy vegetables). Dr. Sears writes extensively about the benefits of fermentable fiber. This can either be soluble or insoluble fiber that reaches the colon where it is fermented by the bacteria in our gut. 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. The Health Benefits of Fermentable Fiber Intake of fermentable fiber found in foods like non-starchy vegetables plays a critical role in helping to reduce gut-derived inflammation. We now know that the gut and the bacteria that live there have a significant impact on keeping inflammation in our body under control. The higher your intake of fermentable fiber the less risk you have for developing gut inflammation which has been linked to diseases such as obesity, diabetes, autoimmune disease as well as neurological conditions. How Much Fiber Do You Need Each Day? Fiber is nutrient for all ages. It is recommended that individuals consume about 14 grams of fiber for every 1000 calories consumed. On average this about 25 grams for women and 38 grams for men per day. *Amounts based on 14grams/1000 calories Fiber and the Zone Diet Individuals following the Zone Diet should meet their recommended intake of fiber per day. Since the diet recommends consuming primarily non-starchy vegetables, limited amounts of fruits, and small amounts of legumes it is naturally a high fiber diet. In general, individuals should aim to consume about 35 grams of net carbs (total carbohydrates minus fiber) at each meal. To learn more about 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 We Recommend Carbohydrates be Consumed with Protein Now that you know the ideal carbohydrates to choose it’s important to couple them with low-fat protein and small amounts of heart-healthy fat. The rate at which carbohydrates raise blood glucose varies depending on the type of carbohydrates you eat 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 control inflammation in the diet you want to balance your carbohydrate intake with lean protein found in low-fat dairy, eggs, and lean meats and a small amount of heart-healthy fat. 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 carbohydrate at a meal, you help control hunger and fatigue while minimizing inflammation. High Fiber Food List Each of these foods is a good source of dietary fiber and a very healthy choice but it’s important to also take into account the total amount carbohydrates it supplies as well as the protein. Based on this list and the Protein/Carbohydrate ratio you can see why Dr. Sears recommends non-starchy vegetables be the primary source of carbohydrates (and fiber) in the diet as they will have the least impact on spiking blood sugar levels. Those foods with a Protein to Carbohydrate ratio greater than 1 Dr. Sears considers the best.
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.
8 Healthy Salad Dressing Recipes
There’s nothing better on a fresh salad than a flavorful dressing. Homemade dressings enhance any dish you add them to and can be made in minimal time. The best part is that by controlling the ingredients you use, they are much healthier too. Store bought dressings tend to be high in sugar, artificial colors and flavors, and preservatives. Since these are also produced in bulk, the use of cheaper oils makes them higher in saturated fats and omega-6 fatty acids known to be inflammatory. Elevate the health benefits of your dressings with these 8 simple recipe ideas. Instructions:1. Mash the garlic cloves on a cutting board with a couple pinches salt, with the side of your knife to a paste.2. In a small bowl mix garlic paste with mustard, lemon juice, and vinegar. Whisk together, drizzle in olive oil whisking to emulsify. Sprinkle in a little salt and pepper and whisk again. Nutritional facts per serving (daily value): Calories 132; Protein 0g (0%); Total Fat 13.5g (21%)(Sat. 2g (9%)); Chol. 0mg (0%); Carb. 1g (0%); Fiber 0g (0%); Sugars 0g Instructions:1. In a small bowl, whisk the minced shallot, ginger root, orange juice, sherry vinegar, white wine vinegar, water, and soy sauce to combine. Slowly drizzle in the olive oil, whisking until emulsified.2. Switch up the orange with lime or lemon for a different flavor. Nutritional facts per serving (daily value): Calories 127; Protein 0g (1%); Total Fat 13.5g (21%)(Sat. 2g (9%)); Chol. 0mg (0%); Carb. 1g (0%); Fiber 0g (0%); Sugars 0g Instructions:Whisk together the mustard, vinegar, salt, and stevia. Gradually add the olive oil, whisking to emulsify. Nutritional facts per serving (daily value): Calories 129kcal; Protein 0g (0%); Total Fat 13.5g (21%)(Sat. 2g (9%)); Chol. 0mg (0%); Carb. 0g (0%); Fiber 0g (0%); Sugars 0g Try These Dressings with Zone Extra Virgin Olive Oil Since Zone Extra Virgin Olive Oil is rich in heart healthy fats and polyphenols, we recommend using it as a base to your salad dressings to boost their health benefits.{{cta('82acc023-83e3-4f7e-89be-48441b27537c')}} Instructions: Blend all ingredients together. Taste and adjust seasonings if needed. Add more liquid if you want a thinner consistency. Nutritional facts per serving (daily value): Calories 84kcal; Protein 1g (2%); Total Fat 7.5g (11%)(Sat. 1g (5%)); Chol. 0mg (0%); Carb. 5g (2%); Fiber 4g (14%); Sugars 0g Instructions:1. Whisk all the ingredients together and pour onto your salad. Nutritional facts per serving (daily value): Calories 30kcal; Protein 0g (0%); Total Fat 0g (0%)(Sat. 0g (0%)); Chol. 0mg (0%); Carb. 5g (2%); Fiber 1g (3%); Sugars 4g Instructions:1. Whisk all of the ingredients except salt and pepper. Taste, then season with salt and pepper. Nutritional facts per serving (daily value): Calories 15 kcal; Protein 2g (4%); Total Fat 0g (0%)(Sat. 0g (0%)); Chol. 0mg (0%); Carb. 2g (1%); Fiber 0g (0%); Sugars 1g Instructions: 1. Mix stock and almond meal together in a small saucepan.2. Cook, stirring constantly, over high heat until thickened. Set aside to cool. Squeeze the grapefruit into a bowl. Whisk in the vinegar and mustard. When well incorporated whisk in the thickener that has been set aside. Nutritional facts per serving (daily value): Calories 16kcal; Protein 0g (0%); Total Fat 0g (0%)(Sat. 0g (0%)); Chol. 0mg (0%); Carb. 3g (1%); Fiber 0g (0%); Sugars 3g Instructions: Blend all ingredients until smooth. Nutritional facts per serving (daily value): Calories 93kcal; Protein 2g (4%); Total Fat 9g (14%)(Sat. 1g (6%)); Chol. 0mg (0%); Carb. 3g (1%); Fiber 1g (4%); Sugars 0g There’s more to our olive oil than great taste. Dr. Sears’ Zone Extra Virgin Olive Oil is incredibly rich in hydrophobic antioxidants and polyphenols.
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.
From Cacao to CacaoRx
Just like you, we think its important that you know what you’re putting in your body. That’s why at Zone Labs purity and potency rank at the top of our list when creating products along with transparency to our customers. Here's a little infographic to show you how our new CacaoRx gets from tree to capsule and the steps we take to get the purest and most potent product available. You may also like - Chocolate: What You Need to Know
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.
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