Zone Living Articles
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')}}