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Our Top Supermarket Picks

Not many of us have the luxury of spending hours in the grocery store going aisle to aisle. Here we’ve highlighted some of our top grocery finds from each area of the supermarket that can easily be incorporated into tasty weekdays/weeknight meals and get you in and out in a zip.

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Dairy: 2% Lactose Free Milk

Why we Like It: It has the right balance of protein, carbohydrate and fat making it Zone approved. Plus it’s a good source of high-quality protein to promote satiety while being rich in calcium, vitamin D, phosphorus and other essential nutrients. Why Lactose-free? Regular cow’s milk contains lactose, which many can be difficult to digest.  In lactose-free milk, the lactose has been totally removed to consist of only glucose and galactose.  Want an easy meal no matter the time of day? Add 10oz of Lactose free milk to a scoop of ZoneRx Shake mix to keep you going until your next meal.  

Seafood: Wild Salmon

Why we Like it: It’s a great source of protein, low in saturated fat and rich in omega-3 fatty acids, known for their brain boosting and anti-inflammatory properties. Opting for wild salmon over farm-raised brings the omega-3 content up even further and has been shown to be 8 times lower in PCBs compared to farm-raised. How does it’s omega-3 content compare to OmegaRx 2? A 3oz serving of raw wild salmon contains about 1700mg of total omega3 fatty acids, whereas one serving of OmegaRx 2 (4 capsules or 1 tsp.) contains nearly twice as much with 3000mg of the omega-3s EPA and DHA. 

Meat: Grass-Fed Beef

Why We Like It: Compared to regular beef, grass-fed beef can contain almost 2x the amount of omega-3s compared to regular beef. While we know red meat should be consumed in moderation, when you do choose to consume it, opting for grass-fed is a good way to go. Using it ground makes for great tasting burgers, a taco night hit, or a delicious filling for stuffed peppers.

Fruit: Berries (Blueberries, Strawberries, Raspberries, Blackberries)

Why We Like It: They have one of the lowest glycemic responses compared to most fruits out there. Why we really like them is that they are rich in polyphenols, the chemicals in plants responsible for the color and wide range of nutritional benefits. Although summer is the peak season for berries, you can find different varieties (e.g blackberries) all year long that are fairly priced too. Berries make for a perfect sweet to end a meal, a great addition to steel cut oats, or nicely coupled with low-fat cheese for a mid-afternoon snack. 

Veggies: Cruciferous Vegetables (Broccoli, Brussels sprouts, Cauliflower and Kale)

Why We Like Them: They’re nutritional powerhouses based on their levels of fermentable fiber, polyphenols, vitamins, minerals and are known for their cancer-preventive properties too.  Plus they have lowest amounts of carbohydrate making them less likely to stimulate insulin. Roast or sauté in a little olive oil and use as a side dish to any protein choice. They’re also a great base for any salad when you swap in baby Kale, shaved Brussel Sprouts or Broccoli slaw in place of romaine or iceberg.

Frozen: Green Vegetables

Why We Like Them: Produce that sits in the refrigerator for days or has traveled long distances to reach us, loses its nutrients with time. Frozen vegetables are a great option in this case as they are typically flash frozen at low temperatures to stop aging and retain their nutritional value. Spinach, broccoli, or asparagus make for great weeknight stir-fry’s. If you haven’t tried frozen riced vegetables yet (available in broccoli and cauliflower (although not green), these can be added to soups in a cinch or a great replacement for rice in any dish. Plus the ones in the microwavable steamer bags can be made in minutes for those nights you really run short on time.

Inside Aisles: Almonds      

Why We Like Them: They are rich in heart healthy monounsaturated fats, along with numerous vitamins, and minerals. Almonds are easy to have on hand or for a snack on the go, plus they add a nice crunch when topped on oatmeal, yogurt, or slivered on vegetables. Since they are about 79% fat, just be careful to limit your intake and be mindful of portions as the calories can really stack up and they are easy to over-consume. 

Steelcut Oats

Why We Like Them: They contain GLA (gamma linolenic acid), an essential fatty acids known to help boost the production of the good eicosanoids (PGE-1). Consuming 2 to 3 times per week can help build up your GLA levels. Plus they are a great alternative to breakfast cereal since they have a lower glycemic response, and are high in fiber, B-vitamins and calcium. 

Canned Beans

Why We Like Them: Beans are a great source of fermentable fiber and their versatility lends themselves to most dishes you create. While lectins, a protein within them, might be giving them a bad rap lately, don’t stress, because cooking sprouting or fermenting them degrades lectin. It’s only individuals who have a compromised gut barrier, like “leaky gut” whole need to limit their consumption.

Spices

Why We Like Them:  Spices like basil, oregano and rosemary are incredibly rich in polyphenols (good for the gut), plus they are a great way to add flavor to any dish. Elevate any of your dishes by adding them to omelets, meat, salad dresses or vegetables. 

Extra Virgin Olive Oil

Why We Like It: It’s primarily a monounsaturated fat, known for their heart healthy benefits, and rich in the polyphenol known as hydroxytyrosol. A good rule of thumb is to buy a cheaper olive oil for cooking, since polyphenols degrade upon heating, and then use a high quality one like Zone Extra Virgin olive oil for use in salad dressings or on top of cooked dishes to reap all their health promoting properties.
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062524---Keto-Blog

Ketogenic Diets and Aging

Chances are, you or someone you know has tried the keto diet at some point in time. This high-fat, very low-carbohydrate eating plan appeals to many due to its promise of rapid weight loss. In this blog, Dr. Sears explores some of the latest scientific findings on ketogenic diets and provides caution before hopping on this trend. What is a Ketogenic Diet? The ketogenic diet is a high-fat, very low-carbohydrate eating plan. This significant reduction in carbohydrates to induce a metabolic state is called ketosis. This only occurs when there is not enough carbohydrates in your liver to completely convert fatty acids to carbon dioxide and water. The normal conversion generates the chemical energy (ATP) that keeps us alive. In the absence of ketosis, each fatty acid generates 108 molecules of ATP when oxidized in the mitochondria. Ketone bodies make less ATP when they are metabolized by mitochondria. How much less? About five times less. This is like switching the gasoline in your car from high-octane fuel to low octane fuel as ketone bodies increase in the blood. Furthermore, contrary to popular belief, ketones are not an ideal energy source for the brain, as glucose remains the preferred fuel for ATP production in brain cells. Lack of blood glucose is a highly stressful situation for the brain. This is why the body secretes the stress hormone cortisol from the adrenal glands during ketosis to breakdown protein and convert the amino acids into glucose for the brain. This explains why even under complete starvation for 38 days, the blood glucose levels never dropped below 68 mg/dL. This is still considered as a normal blood sugar level. Where did this blood glucose come from if there was none in the diet for 38 days? The answer is neo-glucogenesis primarily using lean body mass. Ketogenic Diets Pros and Cons Interest in ketogenic diets rises and falls about every 20 years. They’re very low-carbohydrate diets that claim that carbohydrates make you fat and keep you fat. This is simply not true. It is not carbohydrates per se but a disrupted metabolism that makes you fat. To be more specific, it is the inhibition of AMPK, the master regulator of your metabolism that makes you fat. Why? As AMPK activity increases, you burn stored fat faster. Frankly, I’ve always been amazed by the re-emergence of ketogenic diets. Eighteen years ago, I published the premier clinical study demonstrating that, under equal calorie intake in which all the food was provided to the subjects for six weeks, the Zone Diet was better than a ketogenic diet in reducing total weight, excess body fat, and inflammation. Now, a recent study revealed some more very concerning findings about the long-term effects of ketogenic diets. This new study indicated that following a keto diet causes a rise in senescent cells, popularly known as “zombie cells.” Zombie Cells are damaged cells that no longer divide but don't die. That’s bad enough, but zombie cells continue spreading inflammation throughout the body. As the number of zombie cells increases in your body, they become a living nightmare. Why? Zombie cells accelerate aging because they cause the earlier development of many chronic diseases. In this study they found that zombie cells in the animals began to appear while they were on a ketogenic diet. The zombie cells then disappeared when researchers changed the diet to a “non-ketogenic diet” (i.e., the Zone diet). And when the animals were given a Keto diet again, the zombie cells reappeared. Notice a trend? If you want to hear more about this study you can listen to our recent podcast at Dr.Sears.com. Based on earlier blogs, this adds to the list of downsides for following a ketogenic diet versus the Zone Diet. PROS Rapid initial weight loss: This is primarily due to the loss of retained water from the glycogen stores in the liver, which is rapidly used up to maintain blood sugar levels. Since these glycogen stores in the liver contain significant levels of retained water, much of the initial weight loss is water rather than stored body fat. If your main goal is loss retained water, this can be seen as a benefit. Of course, going to a sauna would also work. Reduced hunger: Ketogenic diets are rich in protein. Any increase in protein intake can help reduce hunger. CONS Production of acetone: One of the ketone bodies produced during ketosis is acetone, which is also the main chemical in nail polish. Increased calcium loss: A ketogenic diet can lead to higher calcium loss from bones. Limited fat utilization: High levels of dietary fat reduce the likelihood of using stored body fat for energy unless you also significantly restrict calories. Reduced energy levels: The lack of ATP production on a ketogenic diet can lead to easier fatigue during mild exercise. Damage from cheat meals: After seven days on a keto diet, a single high-carb cheat meal can damage blood vessels. Lack of polyphenols: This makes it difficult to activate genes that optimize metabolism by improving mitochondrial efficiency in converting fat into ATP. No long-term weight loss advantage: Long-term studies show no difference in weight loss between a ketogenic diet and a low-fat, high-carb diet. No short-term metabolic advantage: Careful studies demonstrate that fat loss on a ketogenic diet is the same as on a low-fat, high-carb diet with the same caloric intake. Compromised gut health: A lack of fermentable fiber from carbohydrates can lead to poor gut health and an increased risk of developing a leaky gut, which can cause significant inflammation. Furthermore, short-chain fatty acids (SCFA) are the metabolic product of fermentable fiber. These SCFA are powerful epigenetic signaling agents that enhance gene transcription. Ketosis generates a different type of hydroxylated short fatty acid (3-hydroxyl butyrate, that has no effect on gene transcription. In addition, the lack of SCFA has significant negative consequences on the gut-brain axis. Cortisol build-up: To produce glucose for the brain, cortisol levels increase to breakdown protein to make sufficient glucose via neoglucogenesis. Excess cortisol can lead to insulin resistance that cause regain of some of initially loss body fat. In addition, increased cortisol levels cause a depressed immune system as well as destruction of memory cells in the hippocampus. The initial benefits of following the ketogenic diet result in some initial weight loss (primarily water weight rather than fat loss), long-term studies show no significant differences in overall weight loss. Now new findings show a ketogenic diet may lead to significant adverse health consequences by accelerating the formation of zombie cells. Call me crazy, but I feel the key to longevity and wellness comes down to better metabolic control instead of living in a constant state of ketosis. Following Metabolic Engineering® for a lifetime provides that pathway of losing body fat without ketosis. References 1. Johnston CS, Tjonn SL, Swan PD, White A, Hutchins H, and Sears B. “Ketogenic low-carbohydrate diets have no metabolic advantage over nonketogenic low-carbohydrate diets.” Am J Clin Nutr 2006 83:1055-61. 2. White AM, Johnston CS, Swan PD, Tjonn SL, and Sears B. “Blood ketones are directly related to fatigue and perceived effort during exercise in overweight adults adhering to low-carbohydrate diets for weight loss: a pilot study.” J Am Diet Assoc. 2007 107:1792-1796. 3. Sung-Jen Wei, Joseph R Schell, E Sandra Chocron, Mahboubeh Varmazyad, Guogang Xu, Wan Hsi Chen, Gloria M Martinez, Felix F Dong, Prethish Sreenivas, Rolando Trevino Jr , Haiyan Jiang, Yan Du, Afaf Saliba, Wei Qian, Brandon Lorenzana, Alia Nazarullah, Jenny Chang, Kumar Sharma, Erin Munkácsy, Nobuo Horikoshi, David Gius. Ketogenic diet induces p53-dependent cellular senescence in multiple organs. Sci Adv. 2024 May 17;10(20):eado1463. doi: 10.1126/sciadv.ado1463. 4. Owen OE, Felig P, Morgan AP, Wahren J, Cahill GF Jr. Liver and kidney metabolism during prolonged starvation. J Clin Invest. 1969 Mar;48(3):574-83. doi: 10.1172/JCI106016. 5. Chriett, S., Dąbek, A., Wojtala, M. et al. Prominent action of butyrate over β-hydroxybutyrate as histone deacetylase inhibitor, transcriptional modulator and anti-inflammatory molecule. Sci Rep 9, 742 (2019). https://doi.org/10.1038/s41598-018-36941-9. 6. Silva YP, Bernardi A, Frozza RL. The Role of Short-Chain Fatty Acids From Gut Microbiota in Gut-Brain Communication. Front Endocrinol (Lausanne). 2020 Jan 31;11:25. doi: 10.3389/fendo.2020.00025. 

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050824---Tofu-Blog

Tofu: Tips and Recipes Ideas

I have been eating tofu for a very long time, much longer than the 30 or so years I have been following the Zone Diet. Back then many of my favorite recipes came from the Tassajara cookbooks by Edward Espe Brown, the celebrated chef from the kitchen at California’s famous Zen Mountain Center, and cookbooks by Louise Hagler, a.k.a. Wendy Louise, a well-known authority on vegetarian cooking who is associated with a community in Tennessee known as The Farm. Those books are still among the best resources for tofu recipes. My mantra has always been if you don’t like something, don’t eat it. Keep this in mind if you’re new to tofu, start slowly by combining it with flavors and foods you like.    Tips and Suggestions    Firm-sprouted tofu is my preference for the Zone Diet. Unlike traditional tofu, which contains significant amounts of both protein and carbohydrate, sprouted has almost no carbohydrates. It’s lighter tasting, refreshing, and very filling.   Freezing tofu results in a chewy, sponge-like texture. I don’t recommend freezing, but some people prefer it when using tofu to substitute for meat in a recipe.    Baked tofu comes in a variety of flavors and makes an excellent quick meal with some vegetables and fruit added. It’s also great in salads.     Tofu made it into the book “The Top 100 Zone Foods” by Barry Sears.    Some recipes call for draining the tofu first. I find that usually isn’t necessary.   Tofu takes on the flavor of whatever is added to it.    Add nutritional yeast flakes to give a cheesy flavor to vegan tofu scrambles and dips. It’s also rich in protein and vitamin B12.   Cherry Vanilla Tofu “Ice Cream”   Tip: This doesn’t freeze or store well, so prepare only the amount you plan to serve immediately.   Using an immersion blender or a food processor blend equal parts of frozen dark cherries and firm tofu, plus some vanilla extract (preferably alcohol-free for best flavor). Serve immediately.  Tofu Scramble  This is great for breakfast, lunch, or dinner, and we’ve even brought it on long day hikes for a snack.   Crumble some firm tofu and stir in a generous amount of seasonings, taking care not to overdo it with the salt. Heat in a well-seasoned or nonstick skillet with a little Zone-friendly oil to the desired doneness.    Optional: If time allows, sauté some chopped onion in the skillet before adding the tofu and seasonings.    My favorite seasoning combination for this dish at my house is onion powder, garlic powder, turmeric, paprika, some oregano or thyme, nutritional yeast flakes, salt, and ground black pepper. The yellow color of the turmeric makes it somewhat like scrambled eggs.   Tofu Veggie Almond Pasta Salad   Dressing: Thin some smooth almond butter by stirring in some water, a little vinegar, and either soy sauce or Bragg’s Liquid Aminos (an unfermented soy sauce found in the health food section of most grocery stores).    Toss together cooked Dr. Sears’ Zone PastaRx Fusilli, tofu cut into cubes, matchstick cut red bell pepper, chopped green parts of scallions (a.k.a. green onions), and the almond butter dressing. Serve immediately or chill to serve later. It will keep well in the fridge for two or three days.   Use your imagination and see what you can come up with.  Experiment and have fun with it. Try using tofu to make cheesecakes, whipped desserts, tofu chocolate pudding, tofu “cream” based soups, tofu pot pie (think chicken pot pie), tofu burgers, tofu burritos, Buffalo tofu (like Buffalo wings), layered Mediterranean dips, tofu “meatballs”, grilled tofu, and more.    Enjoy! 

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