Chocolate: What You Need to Know
The health benefits of chocolate have been known for more than a thousand years. Studies link its consumption to improved cardiovascular health, increased cognition, enhanced blood flow, and even anti-aging benefits. All good reasons to eat more, right? Before you use this info to justify your intake, learn what gives chocolate its health promoting properties and how the benefits change depending on the type you consume. It’s All About the Cocoa Polyphenols Chocolate is made up of two components: cocoa solids (or powder) and cocoa butter. It is the cocoa powder in chocolate that contains polyphenols known for their antioxidant and anti-inflammatory properties. While a variety of polyphenols exist in cocoa, the primary polyphenols are called flavanols. It is the polyphenols in chocolate that are responsible for its health promoting properties. Forest to Table: Going From Cacao to Cocoa to Chocolate It’s easy to get confused with all the different descriptors for chocolate from white, milk, dark, to cocoa, cacao, and cacao nibs. Here is a little history on the background of chocolate and how it gets from the forest to consumption. Cacao, pronounced 'ca-cow,' is believed to be a misspelling of 'cocoa' by early English traders.1 Cacao comes from the cacao tree, also known as Theobroma Cacao. Cacao trees grow only in tropical climates and take about five years to become strong enough to produce pods which contain cocoa beans that can be turned into cocoa. The tree flowers the entire year and of the thousands of flowers it may only have 40 or so that turn into cacao pods. After 5-6 months the pods are ready to be harvested. Depending on the region, harvests may take place twice a year. Once the seeds (i.e., cacao beans) have been extracted from the pods, they go through a process called fermentation which takes about 5-7 days and allows the aromatic properties of cacao to develop. Unfortunately, many of the polyphenols are destroyed in this process. From here the beans are laid out and left to dry in the sun for about 6 days before going off to be processed.2 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 3. These 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 2,3. The cocoa solids can be pulverized into cocoa powder, which retain the polyphenol content in dry form.3 The cocoa butter can then be added back to the chocolate liquor to make chocolate. The amounts of chocolate liquor, cocoa butter and cocoa solids differentiates the type of chocolate to be made 2. Factors Impacting Total Polyphenol Content Fermentation of the cacao bean comes with a significant loss of the polyphenol content, and a corresponding reduction of its considerable health benefits. The type of bean, where it is grown, and other factors like temperature, and potentially further alkali treatment of the cocoa powder, all play a role in determining the levels polyphenols in the final product4. Alkalization is the process of adding potassium carbonate to the cocoa powder to reduce the levels of polyphenols to improve the taste, also known as “Dutch refining.” The more treated the cocoa powder, the greater the loss of polyphenols. In addition to processing, the levels of polyphenols in cacao beans are highly dependent upon country of origin. It has been shown that a three-fold difference can exist in the range of total polyphenol content pending where the cacao trees are grown.4 Despite 30% of the worlds’ cacao being produced in the Ivory Coast, the raw cacao plants with the highest levels of polyphenols are actually grown in the highlands of Ecuador.5 Have You Seen Our New Cocoa Polyphenols? Learn More What to Know Before Eating Chocolate Not all chocolate is created equal. Some have a taste for sweet chocolate (either white or milk chocolate) that's high in fat and sugar. Others prefer a more bitter chocolate (such as dark chocolate) with a stronger and more sharp taste. Dark chocolate is high in cocoa solids (powder) and contains the highest levels of polyphenols of any chocolate. The inclusion of milk as an ingredient differentiates milk chocolate from dark chocolate. Pure white chocolate is 100% cocoa butter, essentially pure fat. While it may melt and your mouth, it’s devoid of any cocoa polyphenols. Manufacturers add more ingredients like milk and sugar to make chocolate more appealing. As those extra ingredients pile up, the percentage of “cocoa” in the final product goes down. The typical chocolate candy bar has about 10% “cocoa” and is high in sugar and saturated fat. While higher in cocoa polyphenols, consuming dark chocolate on a regular basis isn’t the most ideal. Some varieties contain 7 grams of saturated fat, supplying more than 35% of your daily intake, as well as a lot of sugar to increase the hedonic response (i.e., make it taste better). Furthermore there is virtually no protein to help stabilize blood sugar levels, which negates many of the health benefits of the remaining cocoa polyphenols. Top 4 Chocolates with the Most Polyphenols: #1: Cacao Nibs Nibs are considered chocolate in its purest form as they are simply crushed cacao beans. They are rich in polyphenols, fat, minerals (including the heavy metal, cadmium) and fiber and have a crunch like chocolate chips without the added sugar. #2: Cocoa Powder Once the fat is removed from the cacao nibs and minimally processed into ground cocoa powder, it is higher in polyphenols on a per gram basis. This also makes it richer in naturally occurring heavy metals requiring you to limit the amount you consume. #3: Dark Chocolate Primarily made up of cocoa powder, cocoa butter and added sugar this not-so-naughty treat provides adequate amounts of polyphenols. Moderation is still key here with the fat and mineral content. #4: Milk Chocolate The addition of milk and greater amounts of sugar significantly dilute the levels of polyphenols making this a not-so-great choice. The bright side is that compared the other choices its lower in naturally occurring metals. Worst Chocolate for Polyphenols: White Chocolate Zero, zilch, nada. Not a single cocoa polyphenol in this full fat, sugar rich, cocoa butter treat. Why Zone Cocoa Polyphenols To reap the health benefits that come with cocoa polyphenols requires higher levels of consumption. One of the major considerations when consuming cacao nibs and cocoa powders is that they naturally contain cadmium, a heavy metal. The problem is that higher intakes of cocoa polyphenols may come with high intakes of heavy metals. What makes Zone cocoa polyphenols different is the processing innovation we’ve developed to increase the amount of polyphenols we can supply in a serving without the heavy metal contamination regularly found in cocoa products. We developed a proprietary cocoa extract using a unique purification process that allowed us to retain the maximum polyphenol content while minimizing the level of heavy metals. This process takes place once the cocoa powder is produced from the chocolate liquor. Our extraction technique led to the creation of our food products (ZoneRx bars and shakes) as well as our supplements (CacaoRx and CacaoRx Plus) allowing individuals to gain the greatest benefits of cocoa in a high purity, high potency format. A New Health Benefit of Cocoa – Improved Gut Health One of the newer areas of emerging research is the role of cocoa polyphenols in gut health. The gut has one of the highest population of microbes (anything too small to be seen by the human eye like bacteria and viruses). Some of these microbes can be a significant source of inflammation, which can impact both the blood and the brain. Due to their anti-inflammatory properties, it is likely that many of the health benefits of cocoa polyphenols come from their ability to improve gut health. The more cocoa polyphenols you consume, the healthier your gut becomes. This is why knowing what’s in your chocolate not only impacts gut health, but the rest of your body too. Have You Seen Our New Cocoa Polyphenols? {{cta('2f194057-2ce0-471a-be48-51acef2499e7','justifycenter')}} References: Lebovitz, David. The Great Book of Chocolate: The Chocolate Lover's Guide, with Recipes. Berkeley: Ten Speed, 2004. Print. From cocoa to chocolate. Available at:https://www.barry-callebaut.com/en-US/group/cocoa-chocolate-expertise/cocoa-chocolate. Accessed: February 6, 2020. Processing Cocoa. Available at: https://www.icco.org/about-cocoa/processing-cocoa.html. Accessed: February 6, 2020. Coffee and Cocoa. Available at: http://phenol-explorer.eu/reports/43. February 6, 2020. Top 10 Cocoa Producing Countries. World Atlas. http://www.worldatlas.com/articles/top-10-cocoa-producing-countries.html.
The Zone and Heart Health
Approximately 18.2 million adults age 20 and older have coronary heart disease, the most common type of heart disease. Heart disease continues to be the leading cause of death for men and women. While these statistics are startling, the good news is that diet and lifestyle changes can minimize your risk. Here's how the Zone works to protect your heart at any age. Zone Diet The Zone Diet is calorie-restricted eating plan that is adequate in protein, moderate in carbohydrate, low in fat and rich in fiber. It's been clinically validated to help with fat loss, appetite control, and hormonal control. How It Protects Your Heart: Loaded with colorful vegetables and limited amounts of fruits which are rich in dietary fiber and contain polyphenols which have numerous heart health benefits. Low in total fat, with the majority of fat coming from heart healthy monounsaturated fat. Macronutrient balanced to help control blood sugar and reduce hunger. Anti-inflammatory diet. Naturally low in sodium. Omega-3 Fish Oil Omega-3s are the building blocks for hormones that help combat or resolve inflammation. When we have too much inflammation it is one of the main reasons we gain weight, develop chronic disease, and age at a faster pace. A diet rich in omega-3s (e.g. fish and fish oil) can help minimize inflammation. How It Protects Your Heart: Promotes a healthy heart by reducing triglyceride levels, supporting healthy blood pressure levels and increasing the formation of hormones that resolve inflammation. Polyphenols Polyphenols are nutrients found in plants that are responsible for their health-promoting properties. The more colorful the plant, generally the higher the polyphenol content. This is why fruits, especially berries, and vegetables are good sources of polyphenols. How It Protects Your Heart: Maqui Rich in polyphenols that activate genes to help reduce the levels of oxidized LDL Helps reduce oxidative stress through its antioxidants properties Supports healthy blood pressure levels Supports healthy blood sugar Cocoa Supports healthy blood pressure by improving nitric oxide levels Helps relax and dilate blood vessels to help improve blood flow
Polyphenols: Key Features to Look at When Supplementing
This week we are introducing the newest members of our polyphenol line CacaoRx and CacaoRx Plus. In this blog Dr. Sears takes us through the background on these products and the key features they had to have before being introduced to the marketplace. The Science We hear a lot about the health benefits of polyphenols, but in order to maximize these benefits they need to be absorbed into the blood. This is why the clinical data on polyphenols is still rather sparse because most of the 8,000 known polyphenols are virtually insoluble in water. What we do know from the published data is that the health benefits of polyphenols are dependent upon the concentration of polyphenols being consumed, their ability to be absorbed, and most importantly their safety. The polyphenols that have the greatest amount of clinical research to support their benefits are purified polyphenol extracts from cocoa and maqui berry. Extracts of cocoa polyphenols have been shown to help reduce insulin resistance and decrease blood pressure by improving blood flow (1,2). Extracts of maqui polyphenols have been shown to improve blood sugar levels as well as reduce oxidative stress (3,4). Both polyphenols reduce the oxidation of low density lipoprotein (LDL) particles as well as reduce oxidative stress which is major cause of unresolved inflammation (5,6). Concentration of Polyphenols Maqui: The primary polyphenols in the maqui berry are a special class known as delphinidins. Based on the unique structure of these delphinidins they are also one of the few polyphenols that can be absorbed intact into the blood (7). Although delphinidins are found in red wine and berries, the maqui berry has the highest concentration of these unique polyphenols. When we created MaquiRx, the purification technique used to produce it increased the concentration of the delphinidins to be 17 times greater than the starting material. This means one capsule of MaquiRx has more than 50 times the delphinidins than a glass of red wine. Cocoa: Only a small percentage of the polyphenols in cocoa can be directly absorbed into the blood based upon their structure (8). The lack of absorption of most cocoa polyphenols has numerous benefits for gut health based on their ability to nurture good bacteria and minimize bad bacteria. Cocoa polyphenols can reduce biofilm formation which is used by pathogenic bacteria to try to evade the immune system. As those biofilms are dissolved by cocoa polyphenols, the immune system can more easily eliminate the pathogenic bacteria. You would have to consume a greater amount of cocoa polyphenols than maqui polyphenols to get the same level of absorption into the blood. Even though absorption of cocoa polyphenols is low, the ones that are absorbed have been shown to help with improved blood flow, cognition, and reduction in insulin resistance. Purity and Safety The only way to get adequate levels of polyphenols to maximize their health benefits is to use purified extracts in addition to consuming a diet rich in non-starchy vegetables and fruits. This is why MaquiRx is the only polyphenol extract that has been purified by column chromatography. Purity concerns are even more important when it comes to cocoa polyphenols. Cocoa polyphenols have significant health benefits, but they often are contaminated with heavy metals such as cadmium. When we created our CacaoRx line, we developed a new technique to minimize the levels of cadmium in cocoa. Both our maqui and cocoa extracts have what is known as Generally Regarded As Safe (GRAS) status. GRAS status only comes after passing an external review of experts on the manufacturing and safety of a product allowing our purified polyphenols to be used as food ingredients in addition to a supplement form. Since both polyphenol extracts (MaquiRx and CacaoRx) have GRAS status we were able to incorporate them into our ZoneRx shakes and bars making these products the only bars and shakes containing polyphenols and still be considered a food, not a supplement. Convenience I recommend taking 1,000 to 1,500 mg of polyphenols per day through a combination of diet and supplementation. It is difficult to meet these amounts even when following the healthiest of diets. This is what led to the creation of our new line of cocoa products CacaoRx and CacaoRx Plus. These supplements use the same purified cocoa and maqui polyphenols found in our ZoneRx bars and shakes in capsule form. Now whether you use ZoneRx bars, ZoneRx shakes, or capsules containing CacaoRx or CacaoRx Plus you will be getting superior Zone nutrition with the greatest concentration, purity, safety and convenience you’ve come to expect from Zone Labs. References Grassi et al. Journal of Nutr 138: 1671 (2008) Ludovici V et al. Front Nutr 4:36 (2017) Alvarado et al. Panminerva Med. 58(3 Suppl 1):1-6 (2016) Alvarado et al. Biomed Res Int. 2016:9070537 (2016) Davinelli et al. Journal of the American College of Nutrition 34:No. S1, 28–33 (2015) Davinelli et al. Journal of Nutrition Biochemistry 61: 33-39 (2018) Schon et al. Nutrients 10: E1720 (2018) Rodriguez-Mateos et al. Amer J Clin Nutr 108: 1229 (2018)
Is Your Kitchen Making You Gain Weight? Tips for Equipping Your Space for Weight Loss
The environment in which we work and live is a key piece to our weight loss success. When we hit bouts of stress in our lives often our health is the priority that falls to the bottom of the list. This chaos can translate into where we live and be visible in piles of mail and papers, dishes in the sink, take out boxes and overall poorer food choices. What you may not realize is that the external cues we get from our environment can influence our behavior leading us to consume more. Feeling out of control or overly stressed coupled with a cluttered environment can make us prone to overeat. One study showed women who were stressed and put in a cluttered kitchen ate twice as many calories from sweets compared to those who were stressed and put in a tidy kitchen (1). Studies have shown that individuals eat less when they are in an environment that is less cluttered, less chaotic and with minimal distractions. Stressed or not, each of us has a different organization style whether it’s neat and orderly to organized chaos. Knowing this may prove beneficial when trying to equip our kitchen for weight loss. For some of us if it’s not easily seen it’s not a temptation, but for others even when hidden we’re better off not having it there to begin with. Here are some tips on how to optimize your kitchen for weight loss while making it Zone® friendly too.Take a look around your kitchen and see where you might be able to free up some space. Remember the more cluttered things appear, the more likely you’ll be to reach for the higher calorie treats. Consolidate papers or mail to one section rather than having it spread all over. Move appliances you rarely use to free up space for healthy meal prep. Designate a cabinet or shelf to tempting foods rather than keeping them on the counter in plain sight.Keep a bowl of fruit on the counter or replace whatever you have in the cookie jar with healthier snacks like ZoneRx bars instead. Make healthy foods like cut-up vegetables, yogurt, or hummus the first things you see when you open the fridge. Then when the urge to snack strikes you’ll have plenty of healthy options on hand to grab.Consider tossing or designating a cabinet for unfavorable carbohydrates like pasta, rice, dry cereal, crackers, cookies and pastries. Replace these with barley, slow-cooked oats, and Zone PastaRx.Replace vegetable oils, shortening, butter and whole fat dairy with those low in both saturated and omega-6 fats. Substitute olive oil or nut butters rich in monounsaturated fats in place of vegetable oils. To keep portions in check, consider an oil mister which allows you to spray oil on to veggies for easy roasting. Keep nuts like almonds, macadamia nuts, cashews and pistachios on hand for snack choices. Use low-fat or part-skim dairy products and keep items like cottage cheese and yogurt on the top shelf of the fridge for an easy to grab breakfast or snack option.Frozen fruits and vegetables make for great smoothies, stir-fries, or additions to yogurt and oatmeal. Since these are picked at their ripest and then quickly frozen they’ll have a higher vitamin and mineral content than fresh fruits and vegetables that sit in the refrigerator for days. The freezer is also great for storing lean protein like chicken and fish that can easily be taken out ahead of time for weeknight meals.Spices are a great way to add flavor (and polyphenols!) to your meals. Since they are calorie free, go to town! Add cinnamon to your oatmeal, fresh spices like mint or basil to salads, or rosemary and oregano to your protein choices.Although canned foods get a bad rap for being high in sodium, don’t completely rule them out. Beans are a great way to add protein and soluble fiber to your salads and meals. Canned sardines and salmon make for a portable protein option and vegetable soups make for an easy meal that couples well with Zone PastaRx™. Do be mindful of the sodium content of canned goods and be sure to rinse the excess sodium off when possible before using.An easy way to cut empty calories is to eliminate sodas, fruit juices, and sugary beverages from the house. Add berries, lemons, limes and cucumber to water to add some flavor or choose calorie-free beverages like caffeine free coffee, tea, or seltzer to add in some variety.Having TVs in our kitchen and having tablets and phones by our side makes it hard to disconnect during meal time. Being distracted when eating can lead us to consume larger portions, eat faster, and feel less satisfied with the meal we have. Take a break from your device and bring some mindfulness to meal time. When it comes to weight loss most of us know what to do. It’s a matter of actually doing it. Make staying in the Zone easy by optimizing your kitchen for success. References 1. Vartanian, Lenny R., Kristin M. Kernan, and Brian Wansink. “Clutter, Chaos, and Overconsumption: The Role of Mind-Set in Stressful and Chaotic Food Environments,” Environment and Behavior.
Inflammation and the Zone Diet
Inflammation is something all of us have experienced whether big or small. The papercut you got opening the mail, the soreness from your workout, the swelling in your fingers and joints…all inflammation. Classical inflammation is the easiest to spot since it’s usually in the form of redness, heat, swelling or pain. It’s the inflammation we can’t feel that becomes problematic for our health. The Downside of Inflammation Inflammation is common and we need some level of it to fight off infection and disease. Every day we are exposed to things in our environment that promote inflammation (e.g. UV rays, chemicals, germs). When our body views something as foreign, it activates our immune system to protect us and triggers an inflammatory response. Most of the time this inflammation is followed by healing, but if healing doesn’t take place, inflammation persists, becoming our greatest enemy. Chronic inflammation has been linked to weight gain, accelerated aging, and chronic diseases such as cancer, heart disease, diabetes, and Alzheimer's. The Biggest Culprit of Inflammation What many of us don’t realize is that one of the biggest culprits of inflammation is our diet. Every eating decision we make can either heal our bodies through good nutrition or hinder it through promoting inflammation. Think about how many times you eat throughout the day and that can seem a bit daunting! The good news is that Dr. Sears has researched the role of diet and inflammation for decades. As a result of his work he created the Zone Diet. The Zone Diet and Inflammation The Zone Diet is an anti-inflammatory eating plan that focuses on eating the right combination of carbohydrate, protein, and fat at every meal and snack. Unlike traditional anti-inflammatory diets that focus on specific foods, the Zone Diet focuses on food choices and macronutrient balance to maximize the diets anti-inflammatory benefits. Calorie-wise the Zone Diet is approximately 40% carbohydrate, 30% protein, and 30% fat. The Short-Term Benefits of the Zone Diet Long-term we know that controlling inflammation helps delay or prevent weight gain, aging, and and the onset of certain diseases, but there are also short-term benefits to be gained. Within the first few days of following the Zone Diet here are some of the benefits you can expect. Less Hunger Less Fatigue Lose of Weight/Body Fat Decreased Cravings for Carbohydrates Greater Mental and Physical Energy Improved Overall Health and Wellness What Foods Can You Eat on the Zone Diet? The Zone Diet focuses on food choice and macronutrient balance. Below are some of the main foods you can eat in each of the macronutrient categories. Get Started Now If you want to learn more about the Zone Diet and how to get started, download our complete Zone food block guide now.
13 Holiday Diet Tips to Keep You In The Zone
People tend to throw in the towel on healthy eating around the holidays. For some it may start as early as Halloween with all the tempting candy, but for many the feasting often starts around Thanksgiving and just carries through to the New Year. We understand that leftovers, comfort foods, holiday parties and last-minute gift buying doesn't leave much time for healthy eating and exercise. That said there are ways to start off the New Year without having to resolve to lose the weight gained during November and December. Here are some simple tips to navigate your holiday season successfully. Plan Ahead Determine what events are likely to trip you up and plan your strategy in advance. This might include avoiding alcohol, sticking to lower-calorie appetizers, bringing a dish you know you can eat or just keeping portions small. This will prevent you from going overboard. Don't be afraid to taste things without finishing them. Consider having a Zone snack just before a party to reduce your appetite later on. Portion ControlVowing to eliminate sweets or avoid tempting carbs may sound good in theory but can be brutally hard once you're at an event. Many people lose weight and keep it 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. Find the Balance Between Good and BadMost of us know our "trigger" foods, those foods we just can't seem to control our intake of. They are so yummy yet lead us to feel guilty, tired, low energy, and wanting more. Abstaining from them all holiday season is unlikely, but keeping their intake to one or two events versus repeatedly throughout the season allows for a balance between moderation and overindulgence. Move Away From the "Off Diet" MentalityThe "on"/"off" diet mentality can get us in a lot of trouble. Why? As soon as you go off diet, you give yourself permission to go from a taste of the pie to eating the whole thing. Don't set yourself up for disaster. Try to eliminate the all-or-nothing mentality by keeping portions small and indulgences in check. Don't Skip MealsHaving small meals throughout the day helps stabilize blood sugar levels. Skipping meals in an effort to bank calories for later sounds good in theory, but this leads to greater consumption and overeating. By keeping your blood sugar steady throughout the day, you'll be surprised at the willpower you have to avoid tempting foods later. No time for meal prep? Substitute a meal with a ZoneRx shake to help reduce calorie overload later or eat a ZoneRx bar before going to a party so you are better able to control hunger and temptation. Use Small Plates A full salad-size plate looks like a lot of food and psychologically "feels" the same way. You can always go back for seconds or even thirds but doing so slows down the eating process, giving you more time to feel full. Or, if you do use a large plate, fill 2/3rds with vegetables. Add Some SpiceIf you pop something pickled or spicy in your mouth, you may find your cravings for sweets diminish. It's okay to indulge in the occasional sweet craving, but eat something spicy or pickled first, and you may find you no longer want to. Rule Out ThirstOften times water is replaced by caffeine around the holidays, leaving us mildly dehydrated and thinking we want food when in actuality we're just thirsty. Drinking water before a meal significantly curbs how much food we consume at the meal, so drink up! A slice of orange, lemon or lime will flavor the water and cut your cravings; flavored non-caloric seltzers accomplish the same thing. Go For A WalkA simple walk 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 calorie onslaught later that day and also eliminate some of the holiday stress. Keep Your RoutineWhile the holidays get crazy, try and keep as close to your usual eating routine as possible. Grocery shop on the weekends so you have meals for the week, pack your lunch for work, and have your usual breakfast and snacks with you for when you're on the go. This will allow you to have energy to keep up with the holiday excitement, while keeping your waistline in check by limiting the amount you have to eat out. Be Choosy with DessertsWe understand that it may be difficult to avoid dessert altogether, so pick one and keep the portion small. One slice of pecan pie can be as much as 500 calories whereas pumpkin is around 300. Want to save some calories and carbs? Skip the crust. For example, if you like pumpkin pie eat the custard portion and skip the crust and whipped cream topping. Slowly SavorEating slowly, putting your fork down between bites, and tasting each mouthful is one of the easiest ways to enjoy your meal and feel satisfied with one plate full of food. Choosing fruits, vegetables, broth-based soups, salads, and other foods with lots of water and fermentable fiber add to the feeling of fullness. Spread out the food and fun all day long. After a big holiday dinner, consider serving dessert after a post-dinner group walk. Eat Your VeggiesWhen you sit down at your holiday meals and events reach for the green vegetables first. These vegetables are rich in fermentable fiber so they help slow down digestion filling you up sooner. They are also low in calories and good for your gut too! Try broccoli, spinach, green beans, or any other non-starchy vegetable. Be careful of cream and/or fattening sauces with your veggies or substitute a heart healthy fat instead like Zone Extra Virgin Olive Oil. {{cta('e0e76e0b-4de8-4afa-b148-9c1c9dee0180','justifycenter')}}
7 Tricks for Dealing with Your Halloween Treats
Halloween is here and it doesn’t have to be a dieting nightmare. Here are a few tricks to take the fright out of dealing with all those treats and how choosing the right indulgence won't keep you running back for more! Be Choosy With Your Treats- You can still take part in the Halloween festivities without depriving yourself completely. If you want to have a few pieces of candy, go for the fun-size version vs. full size. Look at the nutrition facts panel too prior to eating so you can gauge how much you want to allot yourself. While a fat-free option like candy corns or fruit-snacks might seem like a better choice, it can actually turn out to be the worst since it will quickly spike your blood sugar leaving you running back for more (see chart below). Dark chocolate (70-85%) might be better giving you a hint of sweet without the spike in blood sugar due to its high fat content. Just remember to keep your portions in check since with higher fat, comes higher calories too. No matter what you choose, tying your treats in with some kind of protein or consuming after a meal or snack can help avoid spiking your blood sugar levels too much. Want to engage all your senses and satisfy your hunger without the guilt? A ZoneRx bar might be the perfect fix. Forego the Bargains - Halloween is only a day, but the candy seems to linger around until the holidays. You can’t go too many places without being bombarded with a bowl of candy or a sale at the supermarket or drugstore. If you've waited until the last minute to grab your candy, you're in luck as it lessens the amount of time candy is in the house and limits the temptation to dig into those bags before the big night arrives. Too late? Don't worry there's still time to avoid those deals! You'll need that willpower in the weeks ahead as they clean out the inventory and get ready for Thanksgiving and Christmas. Buy Candy You Don’t Like or Give It Out First - If you know Snickers and Reese’s Peanut Butter Cups are your downfall, avoid buying them altogether or make sure those are the first treats to go. Choosing candy that isn’t a big temptation allows you to exercise greater portion control. Better yet, not having it around avoids overindulging all together. Consider Non-Candy Treats - It might be too late this year, but if you live in a neighborhood with younger kids, consider giving out small bags with non-candy treats like Halloween stickers, pencils, tattoos, Playdoh or popcorn. With all the candy they’ll get, this is something fun for them to receive plus your waistline will thank you too! Eat Before You Go - Whether you’re going to a Halloween party, socializing with neighborhood friends or taking the kids out, make sure you eat before you go. By having a meal or snack with protein and healthy carbohydrates prior to leaving, you’ll be less apt to overindulge. Give It Away - Just remember, Halloween is only one day, and it doesn’t have to begin the slippery slope through the holiday season. If you have leftover candy, consider donating it or bringing it into the office for your co-workers. Let the kids choose which candy they like and put aside into small bags. Whatever is left over put in the freezer, save for the holidays or put somewhere out of sight to avoid the temptation to go back for more. There's Still Time to Stock Up and SaveBuy 3 ZoneRx Bars and Get 1 FREE!Offer valid through 10.31.19
Fall Inspired Recipes
Our memory of summer has started to fade now that shorter days, longer nights, and cooler temps are here to stay. Take advantage of the season and get inspired with all it has to offer from apple to pumpkin picking, leaf peeping and weekends at home with family and friends. With the changing of the seasons comes a change in how we cook as we switch to comfort foods, soups, casseroles and more. Here are some of our fall inspired recipes that will keep you warm throughout the season but feeling good knowing you haven’t strayed from the Zone. Baked Oatmeal Baked oatmeal is perfect for anyone looking for a quick and satisfying meal. Put in a food storage container, then grab and go on your way to work. Baked Oatmeal : Instructions Preheat oven to 350°F. Mix the dry ingredients in one bowl except for fruit. Mix the wet ingredients in another bowl. Add the wet to the dry until well incorporated. Fold in strawberries and almonds. Lightly spray a 9-by-9-inch pan with nonstick cooking spray. Place mixture into pan. Bake about 30 minutes. Test the center with a toothpick. Slower Cooker Pumpkin Chili The pumpkin in this recipe is subtle and offset with a mild heat from the chili beans and chili powder. If you like a little more heat consider adding some jalapeno. This is a great recipe if you want a fix it and forget it meal, but don’t want to have to wait the whole day. Start it after breakfast for an easy lunch or early afternoon in time for dinner. Slow Cooker Pumpkin Chili : Instructions In a medium skillet, brown meat, stirring often, until crumbly and no longer pink, about 10 minutes. Drain and discard any fat. Transfer ground beef to a slow cooker and stir in onions, diced tomatoes, pumpkin, chili beans, black beans, pumpkin pie spice, chili powder and jalapeno if desired. Set cooker to low, cover, and cook at least 3 hours. To round out your Zone meal completely you need a little more carbohydrate. Do something easy that can be prepared in no time like a side of sautéed broccoli or a colorful non-starchy vegetable of your choosing. Sautéed Broccoli- Side Dish : Instructions Heat olive oil in small skillet over medium to low heat Add the garlic and cook for 1 minute. Add the broccoli, seasonings of your liking to taste and toss with the olive oil and garlic. Once the broccoli turns bright green and becomes tender remove from heat and serve. Family Style Spiced Apple Pie Orzo Apple sauce and pumpkin spice turn this Zone Pasta Orzo recipe into a fragrant warm breakfast, perfect for any morning. If you cook the pasta and oats the night before it can be ready in less than 5 minutes. Family Style Spiced Apple Pie Orzo : Instructions Prepare Zone PastaRx Orzo and steel cut oats according to package directions the night before. Heat the cooked orzo with applesauce in the microwave. Stir in pumpkin pie spice, stevia and extra virgin olive oil. Top with yogurt and pecans. Pumpkin Spice Chickpeas- Side Dish This is a great side to have on hand when you want a little crunch or a great substitute for croutons on salad. Each serving is 9 grams of carbohydrate and 1.5 grams of fat so you’ll need to add an ounce of lean protein to make it Zone complete. Pumpkin Spice Chickpeas- Side Dish : Instructions Preheat oven to 350. Rinse chickpeas and pat dry with a paper towel Place chickpeas in a large bowl or ziplock bag and add extra virgin oil, mixing all around In a small bowl, mix together pumpkin spice, allspice, turmeric and salt. Stir well. Pour the spice blend over the chickpeas and mix until everything is well coated. Spread the chickpeas onto a lined baking sheet. Bake for about 60 minutes, stopping every 15 minutes to shake the chickpeas around. Chickpeas should have a nice crunch to them {{cta('febc6b43-041d-489c-80ea-a33f0b044239')}}
Protein Q&A with Dr. Sears
Protein is an essential nutrient meaning we have to get it through our diet. One of its primary functions is building and preserving muscle mass. Protein is critical for both young and old to support growth as we develop and to counteract the decrease in absorption and metabolism as we age. With athletic performance and popularity in diets such as keto, there are misconceptions on just how much protein we need and whether some of the products in the marketplace are worth using. This week Dr. Sears answers some of the top questions we receive about protein. Q: The Zone Diet has long been thought to be a high protein eating plan, can you put this myth to bed? A: The Zone diet is a protein adequate nutritional plan. The amount of protein one requires is individualized as it depends on the existing muscle mass and level of physical activity. Furthermore, once the total of amount of protein is determined, it is spread evenly throughout the day to be balanced with moderate amounts of low-glycemic carbohydrates. This helps to stabilize blood glucose levels while simultaneously increasing satiety through the release of gut hormones that instruct the brain to stop eating. Q: How much protein do you recommend people consume each day? Does this amount vary from what you’ve previously recommended with your Zone Food Blocks? A: It depends on the amount of protein required to maintain your muscle mass. Usually that is 90 grams of protein for females and about 110 grams for males. However, the amount at any one meal is on average about 25 grams. The Zone Food Blocks take into account that the protein density in a protein source is variable with meat being more dense in protein than fish. For example, 1 ounce of meat is 1 block of Zone Protein whereas 1.5 ounces of fish is 1 block of Zone Protein. Both equal approximately 7 grams of protein. Q: Numerous studies have shown the connection between consuming red and processed meats and the increased risk of heart disease and certain cancers. A recent study published in Annals of Internal Medicine suggests this may not be true and that data regarding the health benefits of consuming less meat is weak. What are your thoughts on this controversial study? A: There is a large body of research that suggests that red meat consumption, especially processed meats, is associated with the increased risk of cardiovascular disease, diabetes, certain cancers and early death. The data here is clear. So what protein sources should you use? Relative to red meat, if you are to consume it, aim for grass-fed beef instead. Better choices for animal protein are low-fat chicken or fish. For lacto-ovo vegetarians, egg whites and dairy products are excellent protein choices. Finally, for vegans, plant-based imitation meat products are a useful choice. With these options just be careful to watch the number of ingredients. Typically the more ingredients you see on the label the less desirable the product is going to be. Q: Is there a difference between the protein you get in vegetables compared to meat? A: Vegetable protein has a far lower protein density. This requires you to consume a lot of vegetables to get the average 25 grams of protein per meal as recommended on the Zone diet. However, some vegetables such as mushrooms and the ABCs (artichoke, asparagus, broccoli, cauliflower, and spinach) have higher protein contents than other vegetables. Vegetable protein is usually lower in essential amino acids than animal, egg, or dairy protein. However, if you consume 25 grams of vegetable-based protein at a meal, you will have adequate levels of all amino acids. New sources of plant-based meat imitation products make it easier to consume the necessary protein needed for hormonal balance and satiety. Q: Many people are trying the keto diet right now for its touted weight loss and health benefits. The keto diet is a high fat, high protein eating plan. Do you think the benefits of keto are supported in the literature? A: The short answer is no. I published a highly controlled study in the American Journal of Clinical Nutrition in 2006 demonstrating the Zone diet was superior in all aspects compared to a ketogenic diet. Furthermore, follow-up studies indicated the ketogenic diet caused fatigue upon mild exercise and calcium loss. Since a ketogenic diet is deficient in glucose, there is also a corresponding increase in cortisol secretion with its continued use. Finally, a ketogenic diet is deficient in fermentable fiber and polyphenols that are essential for gut health. Q: Collagen levels decline with age. Supplementation has been promoted to help boost levels as we age while helping to improve muscle mass, joint health, and skin elasticity. What are your thoughts on collagen and do you think its supplementation can help with anti-aging? A: The short answer again is no. All the consequences of aging are due to increased unresolved inflammation. Collagen supplementation is fine for fingernails, hair, and structural components of the skin, but it is a very poor-quality protein and will have no effect on reducing inflammation. Since absorption and metabolism of protein declines with age its also critical to ensure that you are getting enough high quality protein in your diet to help preserve muscle mass and minimize frailty.
Zone Diet: Peach Recipes
If you haven’t taken full advantage of peach season you’re in luck because there’s still time to enjoy it. Peach season starts in early May and goes through the end of September. While we know these fuzzy fruits will still be available at your grocer for weeks after the season ends, there’s nothing quite like the juiciness and flavor they offer at their peak. Plus, did you know that one small peach supplies 100mg of polyphenols, about 50 calories, 2 grams of fiber and numerous vitamins and minerals? What's not to love! Get peach inspired with these Zone friendly recipes. Peach Salsa Yield: 8 Servings of 1/3 cupTotal Time: 20 minNutritional facts per serving: Calories 25, Protein: 1g Total Fat: 0g Carb. 6g Fiber 1g Ingredients:2 cup Peaches - chopped (I used sliced frozen -thawed)1 cup Roma tomatoes - diced1/2 cup Red onion - diced1 Jalapeno - minced1 clove Garlic1/3 cup Fresh cilantro - chopped2 Tbsp Fresh-squeezed lime juice Instructions:1. Combine all ingredients.2. Refrigerate for a few hours. Chicken and Vegetable Stir Fry Yield: 4 Servings Total Time: 25 minutesNutritional facts per serving: Calories 350; Protein 26g, Fat 11g Carb 39g Fiber 9g Ingredients:1 tbsp balsamic vinegar2 tbsps fresh-squeezed lime juice - or lemon2 tbsps agave nectar1 tsp vanilla1 tsp ground ginger2 cups fresh or frozen peach slices - (unsweetened) thawed2 1/2 cups mixed berries - fresh or frozen (unsweetened) thawed1 tbsp olive oil14 oz boneless skinless chicken breast - cut into bite sized pieces1/3 cup Kitchen Basics unsalted vegetable stock - divided2 cups green beans1 red bell pepper - sliced3/4 cup onions - sliced1 tomato - chopped1 (6 oz) can mushroomsground black pepper2 tbsps low sodium soy sauce4 tsps extra virgin olive oil Instructions:1. In a bowl large enough to hold all the fruit whisk vinegar, lime juice, agave nectar, vanilla and ginger.2. Add a few berries and mash them. 3. Add peaches and remaining berries, toss a few times. 4. Meanwhile, heat skillet over medium high heat. Add oil, then stir fry chicken 5 to 6 minutes, remove and set aside. 5. Add 3 tablespoons stock, green beans, onions and pepper to skillet; stir until crisp tender, 3 to 4 minutes. 6. Add cooked chicken, mushrooms, black pepper, soy sauce and remaining stock; toss until coated.7. Serve and top each serving with 1 teaspoon of extra virgin olive oil.8. Toss the fruit before serving to mix the juice from the berries with the sauce and serve. Tuna Salad Zoned This healthy tuna salad tastes delicious and has no guilty bad ingredients.Yield: 1 ServingTotal Time: 30 minutesNutritional facts per serving: Calories 350; Protein 26g, Fat 11g Carb 39g Fiber 9g Ingredients 2 oz Chunk light tuna in water1/4 cup Cottage cheese1/4 cup Garbanzo beans6 Olives2 tsps Cashew nuts1 tsp Dijon mustard - to taste1 Peach1 tsp Dr. Sears' Zone Extra Virgin Olive Oil Instructions: Mix everything together. Have a peach for dessert. Pan Seared Scallops in a Dill Sauce and Peach Peach is the star of the show and pairs very nicely with the pan seared scallops.Yield: 2 ServingsTotal Time: 30 minutesNutritional facts per serving: Calories 331: Total Fat 12g, Carbohydrates 36g, Fiber 4g, Protein 22g Ingredients 1 Peach - cut in half, pit removedCooking spray - olive oil1 oz Goat cheese1 tsp Chives - finely cut8 oz Sea scallops2 tsps Dr. Sears' Zone Extra Virgin Olive OilSea salt and pepper - to taste1/2 cup Arugula1/4 cup Dill Sauce - (see recipe in sides and snacks2 Apples - for dessert Ingredients for Dill Sauce1/3 cup 0%-Fat Greek yogurt2 tsp Dry white wine3/4 tsp Dr. Sears' Zone Extra Virgin Olive Oil1 tsp Garlic - minced1 tsp Dill1 1/2 tsps CornstarchSalt and pepper - to taste Instructions for the peach: Turn the oven to broil. Spray or brush olive oil on peach. Place peach on grill or under broiler until lightly browned. Place 1/2 ounce of goat cheese in center of each peach half, sprinkle with chives and place on top of arugula leaves. For the Scallops: Rinse under cold water and pat dry. Add the olive oil to a heavy skillet. Turn to high heat. Just as the oil begins to smoke, (you’ll notice wisps) add the scallops. Sear the scallops for about 1 1/2 minutes on each side until translucent. Place seared scallops around the peach and arugula. Drizzle dill sauce over scallops. Have an apple for dessert. Instructions for the dill sauce:1. In a small saucepan combine yogurt, white wine, olive oil, garlic, and dill. Turn the heat to low. Do not boil.2. Make a slurry (thin paste) by combining the cornstarch with a little water.3. Whisk the cornstarch mixture into the yogurt, stirring often. Bring to a simmer (that’s when the sauce will thicken) and then return heat to very low. Do not boil.
Keto Diet: Your Questions Answered
Chances are you or someone you know has tried the keto diet. This high-fat, very low carbohydrate eating plan is enticing for many because of its promise for quick weight loss. We had the opportunity to ask Dr. Sears some questions about the keto diet and get his thoughts on the plan. See why he says the cons far outweigh the pros and why you may want to think twice before jumping on this trend. Question: What is the Ketogenic Diet? Answer: The keto diet is a high fat, very low carbohydrate diet. This reduction in carbohydrates puts your body into a metabolic state called ketosis. This only occurs when there is not enough stored glycogen in your liver to convert fatty acids completely to carbon dioxide and water (i.e. a clean burn). In ketosis, the fatty acids are not completely burned to make ATP, so you make less energy. Contrary to popular belief, ketones are not a good source of energy for the brain as glucose remains the preferred fuel source for ATP production in the brain. Question: What do you consider the pros and cons of this eating plan? Answer: With this eating plan the cons greatly outweigh the pros. Pros: Rapid initial weight loss in three days is primarily due to loss of retained water, but not stored body fat. So, if you are thinking only about weight loss, this could be considered a pro. Less thinking by removing carbs from the diet. Less hunger by eating more protein. Cons: Acetone is one of the ketone bodies produced during ketosis. Acetone is also the primary chemical in nail polish. A ketogenic diet increases calcium loss from bones. High levels of dietary fat on a ketogenic diet will reduce the likelihood of using stored body fat for energy unless you have significant calorie restriction at the same time. Lack of ATP production on a ketogenic diet makes it easier to become fatigued with mild exercise. After seven days on a keto diet, eating a single “cheat meal” (one high in carbohydrates) causes damage to the blood vessels. Lack of polyphenols on a ketogenic diet makes it difficult to activate the genes required to optimize your metabolism by improving the efficiency of the mitochondria in converting fat into chemical energy (ATP). There is no difference in weight loss on a ketogenic diet compared to a low-fat, high-carb diet in long-term studies. Careful studies have demonstrated there is no "metabolic advantage" on a ketogenic diet and that the fat loss on the ketogenic diet is the same as a low-fat, high-carb diet with the same number of calories in the short-term. Lack of fermentable fiber due to lack of carbohydrates leads to compromised gut health and increased likelihood of developing a leaky gut (condition in which bacteria and toxins can "leak" through the intestinal wall), which can become a significant source of inflammation. Build-up of cortisol levels to convert muscle mass to glucose for the brain which is the preferred fuel source for the brain. Excess cortisol increases insulin resistance which makes you regain the lost weight body as fat, depresses the immune system making you more likely to get sick, and destroys memory cells in the hippocampus. Question: A main component of the diet involves your body going into “Ketosis”. How does this happen? Answer: To completely metabolize fat to carbon dioxide and water, you need to have a sufficient level of carbohydrates in the liver stored as glycogen. The liver glycogen is also the primary storage site for glucose that can be used to replenish blood sugar levels to maintain adequate glucose for the brain. If the carbohydrate levels are too low in the liver, the incoming fat is not completely metabolized and because of this incomplete fat burning metabolic products known as ketones begin to appear in the blood. These are recognized as foreign and the body increases urination to remove them. That's why ketogenic diets deliver early weight loss but primarily in the form of dehydration. Question: Do people see real benefits or is this just another fad? Answer: A true ketogenic diet is also a calorie-restricted diet since it is difficult to consume high levels of fat without carbohydrate. Calorie restriction itself will have benefits by lowering the levels of inflammation, but only if protein, fat, and carbohydrates are relatively balanced as shown in highly controlled clinical studies. In fact, those studies indicate that a ketogenic diet is a pro-inflammatory diet. Question: Would the keto diet make you gain weight? Answer: There is no such thing as a “metabolic advantage” to a ketogenic diet. Fat loss is simply a matter of calorie reduction. A ketogenic diet reduces the minimum blood glucose levels needed for brain function so much that the body is forced to increase the secretion of cortisol which breaks down muscle mass into glucose for maintaining brain function. As cortisol levels build up, this causes an increase in insulin resistance resulting in elevated insulin levels which causes weight to regain. This problem is more apparent in females than in males. Question: How does the keto diet impact gut health? Answer: Gut health requires both fermentable fiber and polyphenols coming from vegetables, fruits, and whole grains. A ketogenic diet will likely be deficient in both. In addition, saturated fatty acids (especially palmitic acid) found in ketogenic diets enable the transport of microbial fragments into the blood which will increase inflammation. A ketogenic diet is usually rich in saturated fats, especially palmitic acid which is the most pro-inflammatory saturated fat. Fermentable fiber is the source of nutrition for the bacteria in the gut and without adequate levels, the bacteria will start digesting the mucus barrier that is your first line of protection against a leaky gut. Polyphenols disrupt the biofilms used by pathogenic bacteria to evade detection and destruction by the gut's immune system. Anything that disrupts gut health is a leading cause of microbial-induced inflammation. There is nothing magical about a keto diet and careful studies have demonstrated it offers no metabolic advantage. It works for weight loss because it is also a calorie-restricted diet.{{cta('72aca16a-1bab-4262-84b4-f4d2e40c1279')}}
Inflammation and The Role of Diet
It's not always easy to wrap our heads around the idea that our diets can promote inflammation, especially when you can’t feel it. Generally, the side effects of poorer food choices are more immediate like indigestion, heart burn, bloating, or fatigue. It’s much more intuitive that we’re inflamed when we can feel the symptoms such as redness, swelling or pain. The reality is that our diets are one of the major contributors in producing inflammation (a.k.a diet-induced inflammation). Even though we may not feel it, over time this inflammation can lead to weight gain, increase our risk for disease, and lead to pre-mature aging. Every time we eat we make the conscious decision whether the foods we eat will heal our bodies through good nutrition or promote inflammation. Based on Dr. Sears' research there are three main factors that promote diet-induced inflammation. Here we’ll tell you what they are and tips for how to reduce them using the foods you eat. 3 Dietary Factors that Promote Inflammation Consuming Excess Calories - Excess calorie consumption leads to increased levels of the hormone insulin. Over the long-term this can make us prone to developing a condition called insulin resistance which leads to weight gain, development of disease, and aging. In addition, when we over consume calories it increases the production of free radicals which are known to promote cellular damage and pre-mature aging. The Wrong Balance of Macronutrients: Having the wrong balance of protein, carbohydrate, and fat in our diets can significantly increase inflammation through the hormonal changes they produce. Inadequate Intake of Fermentable Fiber - Fermentable fiber is fiber that the good bacteria in our gut can digest and use as fuel to promote health benefits. When our intake falls short it can disrupt the balance of good to bad bacteria (a.k.a. gut dysbiosis) which can lead to higher levels of inflammation in the blood. Tips for Minimizing Inflammation Through the Foods We Eat Curb Your Calories Calorie restriction has been shown to minimize the risk for disease and slow down the aging process. This is the foundation of the Zone Diet. A typical day in the Zone is about 1200 calories for females and 1500 calories for males. We recommend keeping each meal under 400 calories and snacks around 100-200 calories each. Make Sure You Eat Enough Protein to Maintain Lean Body Mass A protein-adequate diet helps maintain lean body mass which is critical for the long-term success of any calorie-restricted diet. Find out your numbers. We recommend most individuals consume about 25 grams of protein at each meal and about 12 grams in each snack. Balance Your Protein with the Right Amount of Carbohydrates Dr. Sears suggests that the ideal levels of carbohydrates in an anti-inflammatory diet are probably between 100-150 grams per day. This is adequate to help maintain blood glucose levels without causing excessive production of insulin. When carbohydrate intake falls below 50 grams per day (e.g. keto diet) it can lead to an increase in the stress hormone cortisol which plays a role in insulin resistance. We recommend carbohydrates be spread out evenly throughout the day to ensure better blood glucose control and improved appetite control. Make Sure Your Fats are Primarily Monounsaturated and Omega-3s Saturated fats, especially palmitic acid (found in butter), and omega-6 fats are known to promote inflammation. When consuming fats they should be primarily monounsaturated (e.g. olive oil) and/or omega-3 fats as these are non-inflammatory or anti-inflammatory. We recommend spreading out your fat intake throughout the day and aiming for a total of 40-50 grams per day. For Optimal Gut Health Boost Your Intake of Fermentable Fiber and Polyphenols Fermentable fiber includes foods rich in pectins, beta-glucans, guar gum, inulin, and polymers of fructose (i.e. oligofructose). This type of fiber is digested by the good bacteria in the colon resulting in the production of short-chain fatty acids (SCFA) which are critical to maintain a healthy gut. Since most polyphenols are not absorbed, they make their way to the gut where they are metabolized by bacteria. These metabolites then encourage the growth of good bacteria. Dr. Sears recommends consuming at least 30 grams of total dietary fiber per day to achieve adequate levels of fermentable fiber and polyphenols. The best sources would be primarily non-starchy low-glycemic load vegetables with limited amounts of fruits. Although whole grains are good sources for both fermentable fiber and polyphenols, unfortunately they also provide too high of a glucose load to be considered a significant part of an anti-inflammatory diet. Get Your Vitamins/Minerals from Non-Starchy Vegetables and Limited Amounts of Fruit The best source of vitamins and minerals with the least number of calories will always be non-starchy vegetables with limited amounts of fruits. To obtain adequate levels of theses micronutrients with the least caloric impact we recommend consuming 8 servings of non-starchy vegetables and 2 servings of fruit per day. What This Looks Like Eating should be enjoyable and putting this all together is easier than you think. To get the right balance of protein, carbohydrate, and fat with the greatest amount of fermentable fiber and polyphenols comes down to balancing your plate. Just mix and match every meal to your liking with the macronutrients of your choosing using this template below. We know there will be indulgences along the way and that’s OK! Just remember, the more tips you can incorporate on a regular basis, the more you lean the balance in favor of healing rather than inflaming. {{cta('c4f3b27d-8e5b-41f5-8335-c09b72595c2d')}}
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