Zone Living Articles
AMPK Explained
If you haven’t heard, Dr. Sears has a new book arriving late summer called the Resolution Zone. One of the themes he writes about is how our bodies heal from injury or inflammation and how a key component in that repair process is activating an enzyme called AMPK. Based on the latest science, Dr. Sears believes activating AMPK is the secret to a longer and better life. AMPK is found in every cell in our body and is a genetic master switch that controls our metabolism. Since metabolism is the essence of life, activating AMPK becomes key to living longer and better. In this blog we’ll give you a quick overview on AMPK, the benefits of activating it and how you can naturally boost your levels to reap its benefits. What is AMP-Activated Protein Kinase (AMPK) AMPK, short for adenosine monophosphate activated protein kinase, is an enzyme found in our cells that plays a critical role in energy metabolism. Think of it as a master switch turning on and off as it regulates energy intake and energy expenditure. When our energy levels become low (e.g. exercise, stress, hunger), that is when AMPK is activated to help restore balance to our cells. Although its primary role is in energy metabolism it is becoming more clear that AMPK has even more benefits at the cellular level. Benefits of AMPK There are numerous benefits that come with activating AMPK: Increases metabolism- it helps convert sugar and fat into energy while decreasing hunger Reduces insulin resistance which is one of the culprits for weight gain Lowers triglyceride levels Normalizes glucose levels Increases blood flow Increases weight loss Increases longevity Decreases inflammation Helps with blood sugar control Helps support heart health Acts as an antioxidant Lifestyle and Dietary Habits that Can Increase the Levels of AMPK Boost the Intensity of Your Workouts: High intensity exercise depletes ATP and activates AMPK. This promotes new mitochondria (where ATP is made) and also helps to repair any damage that results from the intensity of the workout Bump Up Your Intake of Dietary Fiber: Studies have shown that water-soluble, dietary fiber (think oatmeal and apples) can enhance AMPK. This can aid in weight loss and improve lipid and glucose profiles. Curb Your Calories: Eating fewer calories makes fat cells release a hormone called adiponectin which activates AMPK in different tissues. 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. Watch Your Carbs: Consuming too many carbohydrates in your diet can spike the levels of a hormone call insulin. If uncontrolled, high levels of insulin over the long-term can lead to insulin resistance which has been shown to decrease AMPK levels Minimize Inflammation: High levels of inflammation directly inhibit AMPK activation. Foods rich in omega3s like fish and fish oil can help reduce this inflammation. Omega-3 have also been shown to increase the hormone adiponectin which activates AMPK. Get Your Polyphenols: Non-starchy vegetables and fruits are rich in polyphenols (and fiber!). Polyphenols are the chemicals that give fruits and vegetables their color, and can help activate AMPK. Lifestyle and Dietary Habits that Can Decrease the Levels of AMPK Here are some of dietary factors that can work against activating AMPK. Excess calorie intake: Eating too many calories immediately shuts down AMPK. Try to keep intake at any one meal to about 400 calories. Excess glucose intake: The vast majority of glucose in the diet comes from grains and starches. Consuming carbohydrate rich foods like these stops AMPK activity by increasing insulin, a hormone used to control blood sugar levels. Insulin resistance: When our bodies don’t respond properly to insulin it can build up in our blood and lead to a condition called insulin resistance. Elevated insulin levels are powerful inhibitor of AMPK. Ketogenic diets: Ketogenic diets, low carbohydrate, high fat dietary, have recently been linked to insulin resistance, an inhibitor of AMPK, and a risk factor for type 2 diabetes. Following a ketogenic diet makes our body not respond appropriately to insulin. Summary The science behind AMPK is incredibly complex, but as you’ll learn in the Resolution Zone using Pro-Resolution Nutrition (the Zone Diet, omega3s and polyphenols) makes it easier to reap the benefits of AMPK. By focusing on the dietary factors that promote AMPK activity while minimizing those known to decrease it these factors become key to living longer and better. {{cta('099356c2-4978-4ba9-af0c-49dc18772aa1')}}
Mexican Food Survival Guide
Nachos, Margaritas, and Chips Oh My! Going out for Mexican food doesn't have to be a dieting nightmare. In fact, authentic Mexican cuisine is very in line with the Zone guidelines; lean protein, lots of vegetables, salsas and sauces. Here we'll give you some tips for dining out so you can feel like you've indulged without the guilt. Starters and Sides Chips are often flowing and frequently refilled in many establishments. One serving can add up to about 450 calories and that doesn't include the guacamole for dipping. Instead of blowing your entire days calories at the start, here's our guide to which starters and sides to choose and which ones to skip. Soups and Salad Mexican soups and stews pack a ton of flavor with the combination of spices and slow cooked meats. Look for soups that use tomato, bean or even use guacamole as a base and avoid the ones where cream or cheese are the primary ingredient. Salads are great as either an appetizer or main entrée. When using as an entrée ask for protein to be served on top such as chicken or fish and skip the taco shell if your salad comes served in one. Soups Asado de Bodas- A traditional Mexican soup with pork and chiles Black Bean Soup Lime Soup Chilled Avocado Soup Salads Fajita Salad with Chicken/Fish Taco salad with Chicken/Fish- no shell Entrees Mexican dishes go beyond burritos, quesadillas, and fajitas to include stewed meats and fish served over a bed of vegetables with various sauces. When ordering entrees aim for ones with lean meats and veggies, avoid the rice and ask for beans instead. Fajitas: You can still enjoy fajitas, just eat the filling and ask for beans as a side Seafood: Aim for grilled seafood served with light sauces or salsas on top. Grilled Meats: Aim for chicken or leaner cuts of meat served with grilled veggies and salsas. Tacos: Ask your server if you can replace your corn tortillas with lettuce instead. While it may not be offered everywhere, this is one way to enjoy all the flavors of fish or chicken tacos without the extra carbs from the tortillas. Sauces Mexican Sauces pack a ton of flavor. Entrees using the following sauces tend to be Zone favorable but always read the ingredients or ask your server just to be sure. Mole: Mole encompasses a variety of different sauces used in Mexican dishes many of which have numerous ingredients and cover a spectrum of flavors. Most mole sauces are brown and include a blend of various spices often accompanied by chocolate. Chimichurri: A traditional chimichurri includes parsley, vinegar, garlic, oregano, crushed red pepper and olive oil. It makes for a great addition on top of meat. Red/Green Chile Enchilada sauce: A sauce that uses tomatoes or tomatillos as base and a blend of various spices. Alcohol Alcohol is treated like a carbohydrate in the Zone and the more alcohol you drink the more restrictive you need to be with your other carbohydrate choices. This is why we recommend avoiding it all together. Where with traditional carbohydrates (fruits, veggies, legumes, starches) for every one gram you consume, it supplies 4 calories, with alcohol for every 1 gram you consume it supplies 7 calories. Ideally it’s best to avoid alcohol, but should you want to indulge have it in place of dessert, try and keep it to simple drinks like wine or beer and couple it with protein. Margaritas are popular drinks at many Mexican restaurants, but the issue is they are packed with sugar. Frozen margaritas can range anywhere from 350-450 calories. You might be able to find drinks that use agave syrup, stevia, or other sugar free alternatives but that shouldn’t be an excuse to consume more. Your best bet if you want one is to lighten them up like the recipe below and aim for a classic margarita with just tequila, triple sec or Cointreau and lime juice. This would give you about 185 calories in 4 ounces. Instructions:1. Fill a glass with ice. Add the liquids, a dash of stevia and salt.2. Shake, shake and shake. Nutritional facts per serving (daily value): Calories 187; Carbs 7 Recipes Want to bring the spice of Mexican cuisine home, try out these Zone recipes. Instructions: Heat the olive oil in a large pot over medium heat, stir in the onion and garlic. Cook until the onion is soft and turned translucent, about 5 minutes. Stir in the chicken broth, green chiles, diced tomatoes and tomatillo salsa. Season with oregano and clove. Bring to a boil over high heat add Zone PastaRx Orzo, reduce heat to medium-low, cover, and simmer 16-20 minutes. Stir in the Perdue Short Cuts to warm up 2-3 minutes. Nutritional facts per serving (daily value): Calories 371; Protein 25g ; Total Fat 12g; Total Carb 40g; Fiber 7g Instructions: Heat the beans on medium heat, with coconut oil and lime juice and season with salt and pepper. Garnish with the scallions. Nutritional facts per serving (daily value): Calories 136; Protein 7g; Total Fat 3g; Total Carb 21g; Fiber 7.5g Instructions: Prepare Zone PastaRx Orzo according to package directions. Drain and rinse in cold water to stop cooking set aside. Using an imersion blender mix half the avocado, garlic, lime juice, water, salt and chili powder to make a dressing, set aside. In a medium sized bowl mix the beans, peppers, and onions. Add the dressing and toss to coat evenly. Gently fold in the tomatoes, remaining 1/2 diced avocado, cilantro and serve over Zone PastaRx Orzo. Nutritional facts per serving (daily value): Calories 360; Protein 21g; Total Fat 11g ; Total Carb: 46g; Fiber 10g As always, we want to help you stay in the Zone everyday and through all challenging special occasions and holidays. Please contact our customer service department at 800-404-8171 or customersupport@zoneliving.com to answer any additional questions you may have. Zone Foods make it easy to stay in the Zone! {{cta('3b25a14c-3033-40fc-8a7d-7ffb01474490')}}
Asparagus: What to Know and How to Prepare
Asparagus is the perfect addition to a weeknight meal or something to wow your guests with when entertaining on the weekends. It’s nutritious, delicious and simple to prepare. Here are some tips for what to look for the next time you shop along with some recipe inspiration. What to Look for When Buying Asparagus comes in four varieties, green, purple, white, and wild. Many of us might be fortunate to have it available in our markets all year long. If not, be on the lookout for when it’s in season from February to June with the peak month being April. Buying when in season will save you money too. Ideally you should find asparagus standing upright in the grocery store with their ends in water. Before you buy you want to make sure that the stalks are firm, tight and bright in color. The tips should be firm, not limp. Storage and Preparation Once purchased you can store them in your refrigerator drawer for a few days in a plastic bag or with a damp paper towel wrapped around their ends. Try and use them quickly to avoid becoming mushy and to minimize any loss to their nutritional content. When you are ready to use, simply cut about 1-1.5” off the bottoms pending their thickness and rinse thoroughly under running water to remove any sand and dirt. Nutritional Benefits Asparagus covers many nutritional bases. It is rich in fiber, contains polyphenols and has a variety of vitamins such as A, B, C and K, and minerals like Calcium, Iron, Magnesium, and Potassium. Why Dr. Sears Likes Them Asparagus are on Dr. Sears' best of the best list when it comes to veggies and it's not just because of their taste! They are a good source of protein and their ratio of protein to carbohydrate is high. Dr. Sears recommends consuming a lot of non-starchy vegetables, like asparagus, when following the Zone Diet. This is because vegetables are less likely to spike blood sugar and make it easier to get the desired hormonal balance needed to be in the Zone. They are also rich in fermentable fiber and polyphenols which is important for gut health too. Recipe Ideas Asparagus are extremely versatile. It can be eaten raw, roasted, sauteed, steamed, grilled-- you name it! Here is a fast and easy way to prepare asparagus as a side dish in no time. Rinse + Chop + Bake + Eat Preheat oven to 400°F Rinse the asparagus thoroughly and allow to air dry or pat dry with paper towels Chop about 1-1.5 inches off the ends of your asparagus and place on a baking sheet. Drizzle with olive oil and toss to coat. Season with salt, pepper or spices of your choosing. Bake at 400 degrees for 15-20 minutes (thicker asparagus might require a few extra minutes). Serve and Enjoy! You can also incorporate asparagus into your main entrees. Here are some recipe ideas below. Click on the image below to get the instructions for how to prepare. {{cta('1621e14b-0eaa-40ea-9276-584c520e0f34')}}
Pesticides - Organic vs Conventional
More and more Americans are incorporating organic foods into their regular purchasing habits. Organic foods make up almost 6% of food sales in retail channels across the U.S.(1) and overall sales of organic items hit a new record of $49.4 billion in 2017, up 6.4% from the prior year. Consumer interest in ingredient profiles, how products are grown, how far they’ve traveled and sustainability has led to an increased demand for these products. While organic foods are lower in pesticide residues, the question often arises as to whether they are nutritionally better than foods grown using conventional methods. Here we’ll tell you what you need to know. What Does Organic Mean? According to the United States Department of Agriculture (USDA), organic food is produced without the use of most conventional pesticides and no synthetic ingredients, sewage sludge, bioengineering, or radiation. For meat, poultry, eggs, and dairy products this means that the animals are given no antibiotics or growth hormones. These foods follow strict production and labeling requirements and must comply with the National List of Allowed and Prohibited Substances (National List) and be overseen by a USDA National Organic Program authorized certifying agent (2). One thing to note is that just because something is labeled organic, doesn’t mean it’s pesticide-free. It just means the pesticides used are natural not synthetic. Even organically grown oats recently were shown to contain small yet safe amounts of glyphosate, the chemical used in the weed killer RoundUp. While the foods themselves were produced organically, drifting from near by farms or cross contamination in a processing facility that handles non-organic foods can still impact the final product (3). What to Know When Looking at Labels When shopping and looking at labels there are several uses of the word organic you might see. Here’s what’s required in order to use the organic seal or the word “organic” on packaging and labels (2, 4). 100% Organic: A product using this claim must have all the ingredients certified organic and all the processing aids must be organic too. The product labels must list the certifying agent on the information panel What the Label Can State USDA organic seal and state 100% organic claim No Genetically Modified Organisms (GMOs) Must identify certified organic ingredients Must list certified agent Organic: When using this claim all agricultural ingredients must be certified organic, except where specified on the National List. Non-organic ingredients allowed from the National List cannot exceed a combined total of 5% (excluding salt and water). The product labels must also list the certifying agent on the information panel What the Label Can State USDA organic seal and/or organic claim No GMOs Must identify organic ingredients (non-organic ingredients must comply with National List) Must list certified agent Made with Organic: When using this claim at least 70% of the product must include certified organic ingredients (excluding salt and water). The rest of the agricultural ingredients don’t have to be organic, but need to follow organic regulations (without conventional pesticides, synthetic ingredients, sewage sludge, bioengineering, or radiation). The non-agricultural products must be on National list and the product labels must list the certifying agent on the information panel What the Label Can State “Made with Organic” (organic seal not allowed) No GMOs Must identify organic ingredients (non-organic ingredients must comply with National List) Must list certified agent Specific Organic Ingredients: Products with less than 70% of their ingredients being certified organic (excluding salt and water) don’t need to be certified. These products are unable to include the USDA seal or the word “organic” on the front of their packaging or principal display panel. They can only list those ingredients that are certified organic on their ingredient list. The other ingredients don’t need to follow USDA organic regulations. What the Label Can State Ingredient list can state which ingredients are certified organic (USDA organic seal and word “organic” not allow on principal display panel) Nutrition: How Organic Compares to Conventional Health is one of the main reasons consumers purchase organic foods as they are perceived to have greater nutritional value and fewer toxic chemicals compared to those conventionally grown (5). Other reasons that factor into purchasing habits are for environmental reasons, animal welfare, taste, and the health of farmers and their workers. Conducting studies on the nutrition profiles of organic versus conventional foods isn’t an easy feat. Season, region, differences in ground cover, maturity of the organic operation and variation from farm to farm plays a role (5). Some studies have found no significant difference in nutrition profiles between organic and conventional foods (6). Other studies have shown organic foods may be 4x lower in pesticide residues, lower in antibiotic-resistant bacteria and nitrites along with having higher levels of antioxidants, vitamin C, iron, magnesium, phosphorus and lower concentrations of Cadmium (5-7). More studies have emerged that are food specific showing organic tomatoes to be higher in polyphenols, strawberries to be richer in anthocyanins and antioxidants, and organic dairy to have higher amounts of protein and omega-3 fatty acids (8-11). So you may be asking yourself, is it time to make the switch? The answer is it’s a personal choice. The reality is Americans are already falling short on their intake of fruits and vegetables with only 1 in 10 meeting the recommended intake (12). Creating more barriers to consumption only hurts us more in the long run. Eating fruits and vegetables whether organic or conventional far outweighs the risks of the pesticides they may contain. Even for conventional produce the Environmental Protection Agency (EPA) and the USDA set limits for the amount of pesticides that can be used on farms to be safe. From a nutritional standpoint there is literature to support some nutritional gains with regards to antioxidant and polyphenol levels in organic produce. That said, if your produce is just going to sit in your fridge the whole week or used as target practice by your kids or grandkids, it’s probably not worth the expense. The longer food sits in the fridge the more nutrients it loses over time. If you know you want to start incorporating more organic foods into your diet the list below may be a good place to start. This way you minimize those fruits and vegetables that have soft skins or are more porous and may absorb more of the pesticides used on them compared to those that have peels and are more durable. Pesticides in Fruits and Vegetables The Environmental Working Group is an organization that has created a ranking system of fruits and vegetables based on their likelihood of being contaminated with the highest levels of pesticides. The ranking is established after the fruits and vegetables have been washed or peeled. The top offenders include those that have soft skins because they are more likely to absorb pesticides, which they term the “Dirty Dozen” (13).This year’s "Dirty Dozen" includes: strawberries spinach kale nectarines apples grapes peaches cherries pears tomatoes celery potatoes The good news is that there are a good number of non-organic fruits and vegetables without high levels of pesticides. Since many fruits and vegetables have peels, they offer a higher level of protection, which have been dubbed the “Clean 15” since they have little to no pesticides (13). This year's "Clean 15" include: avocados sweet corn pineapples frozen sweet peas onions papayas eggplant asparagus kiwi cabbage cauliflower cantaloupe broccoli mushrooms honey dew {{cta('4c4471b5-0fad-4653-9f1e-e152674c1971')}} Ways to Reduce the Pesticide Levels in Your Fruits and Vegetables If you don’t have the luxury of buying organic, there are things you can do to lessen the amounts of pesticides you take in. Here are some tips from the National Pesticide Information Center (14). Eat a variety of fruits and vegetables to minimize the potential of increased exposure to a single pesticide. Thoroughly wash all produce whether it’s labeled organic or has a peel. Wash your produce under running water instead or soaking or dunking it. Dry produce with a clean cloth towel or paper towel when possible. Scrub firm fruits and vegetables, like melons and root vegetables. Discard the outer layer of leafy vegetables, such as lettuce or cabbage. Peel fruits and vegetables when possible. Trim fat and skin from meat, poultry, and fish to minimize pesticide residue that may accumulate in the fat. Minimize Cost and Maximizing Nutrition Buying fruits and vegetables in season whether organic or conventional can help save on costs. Buying local produce and using fruits and vegetables soon after purchase is a way to maximize their nutritional benefits. In addition you may find your local farmers market is cheaper than some grocery stores for organic items. Farmers markets are also a great want to talk to representatives from local farms about their pest management whether it's integrated pest management (no spraying unless tests show pest infestation), following organic practices or certified organic so you can be the most informed. References: Organic Industry Survey. Available at: https://ota.com/resources/organic-industry-survey. Accessed: 8/3/2018. Labeling Organic Products. Available at: https://www.ams.usda.gov/sites/default/files/media/Labeling%20Organic%20Products%20Fact%20Sheet.pdf. Accessed: August 6, 2018. Roundup for Breakfast? Weed Killer in Landmark Cancer Verdict Found in Kids’ Cereals, Other Oat-Based Foods. Available at: https://www.ewg.org/release/roundup-breakfast-weed-killer-landmark-cancer-verdict-found-kids-cereals-other-oat-based#.W3wq4M5KjIU. Accessed: August 21, 2018. Organic Labels Explained. Available at: https://www.ams.usda.gov/sites/default/files/media/OrganicLabelsExplained.png. Accessed: August 6, 2018. Crinnion WJ. Organic foods contain higher levels of certain nutrients, lower levels of pesticides, and may provide health benefits for the consumer. Altern Med Rev. 2010 Apr;15(1):4-12. Review. Smith-Spangler C, Brandeau ML, Hunter GE, Bavinger JC, Pearson M, Eschbach PJ, Sundaram V, Liu H, Schirmer P, Stave C, Olkin I, Bravata DM. Are organic foods safer or healthier than conventional alternatives?: a systematic review. Ann Intern Med. 2012 Sep 4;157(5):348-66. Barański M, Srednicka-Tober D, Volakakis N, Seal C, Sanderson R, Stewart GB, Benbrook C, Biavati B, Markellou E, Giotis C, Gromadzka-Ostrowska J, Rembiałkowska E, Skwarło-Sońta K, Tahvonen R, Janovská D, Niggli U, Nicot P, Leifert C. Higher antioxidant and lower cadmium concentrations and lower incidence of pesticide residues in organically grown crops: a systematic literature review and meta-analyses. Br J Nutr. 2014 Sep 14;112(5):794-811 Vallverdú-Queralt A, Jáuregui O, Medina-Remón A, Lamuela-Raventós RM. Evaluation of a method to characterize the phenolic profile of organic and conventional tomatoes. J Agric Food Chem. 2012 Apr 4;60(13):3373-80. Fernandes VC1, Domingues VF, de Freitas V, Delerue-Matos C, Mateus N. Strawberries from integrated pest management and organic farming: phenolic composition and antioxidant properties. Food Chem. 2012 Oct 15;134(4):1926-31. doi: 10.1016/j.foodchem.2012.03.130. Epub 2012 Apr 9 Kristl J1, Krajnc AU, Kramberger B, Mlakar SG. Strawberries from integrated and organic production: mineral contents and antioxidant activity. Acta Chim Slov. 2013;60(1):19-25. Palupi E1, Jayanegara A, Ploeger A, Kahl J. Comparison of nutritional quality between conventional and organic dairy products: a meta-analysis. J Sci Food Agric. 2012 Nov;92(14):2774-81. Disparities in State-Specific Adult Fruit and Vegetable Consumption — United States, 2015. Available at: https://www.cdc.gov/mmwr/volumes/66/wr/mm6645a1.htm?s_cid=mm6645a1_w. Accessed: August 8, 2018. Shoppers Guide to Pesticides and Produce. https://www.ewg.org/foodnews/full-list.php. Accessed: March 25, 2019. Minimizing Pesticide Residues in Food. Available at: http://npic.orst.edu/health/foodprac.html. Accessed: August 7, 2018