Zone Diet: Everything You Need to Know
Starting a new eating plan or trying to reign in poor eating habits can feel daunting. The beauty of the Zone Diet is whether you are starting, need a diet refresh, or want more convenience, we have you covered. Get a sense of what the diet is all about with our macro guide. This will tell you the types of proteins, carbohydrates and fats that are ideal in the Zone. Want to know exactly what you can have and how much? Try the food block method or counting macros. Both approaches give you the tools to know how to eat in the Zone while teaching you how to incorporate all your favorite foods too. If fast and convenient is your speed, Zone Foods take the thinking out and make meal prep easy. See what method works for you. Pick What Works For You No matter which approach you choose to get you to the Zone you'll always end up in the same place. It really comes down to how much time you want to spend and how precise you want to be. A perfectly balanced Zone meal should control hunger and fatigue for 4-5 hours. The Macro Guide Committing to an eating plan can be overwhelming at first. Why not see if you like the foods and how you can adapt it to what you are already eating. Our macro guide gives you a brief tutorial on the Zone Diet along with a list of the protein, carbohydrate and fat choices that are most ideal in the Zone. Hand-Eye Method The hand-eye method becomes very helpful when you're at a buffet, eating in restaurants, having a catered work lunch, or going to a get-together with friends. All you do is simply divide your plate into three equal sections. On one-third of the plate, you put low-fat protein about the size and thickness of the palm of your hand. The other two-thirds should be filled with colorful carbohydrates, primarily non-starchy vegetables with limited fruits. Finally add a drizzle/dash of monounsaturated fat (olive oil, nuts, avocado) to complete the meal. Counting Macronutrients Using an app to log your foods already? No problem! Fitness apps like myfitnesspal or Lose-It allow you to plug in your macros for a meal or the whole day. This is a great option if you don't want to spend too much time calculating. It allows you to use food labels or tally the totals from each meal to gauge whether you’re in the Zone. If you are calculating total calories as a percent, aim for about 40% of calories from carbohydrates (non-starchy is most ideal), 30% from lean protein, and 30% from heart-healthy monounsaturated fat. Each meal is about 350-400 calories, at least 25 grams of lean protein, less than 12 grams of heart-healthy fat, and about 35 grams of net carbs (total carbohydrate minus fiber). The carbohydrates you choose should come primarily from low-glycemic choices like those in non-starchy vegetables. Zone Food Blocks If you are someone who likes to be as precise as possible, an athlete, or have a defined health goal, counting your macros (protein, carbs and fat) with Zone Food Blocks is the most precise way to get to the Zone. This even gives you an idea of how to fit the occasional indulgence in so you can still stay on plan and not overdo it. If you haven’t already done so, enter your measurements into our Body Fat Calculator. Your results from the Body Fat Calculator will include how many Zone Blocks you should consume. Our Food Block Guide will help you assemble meals and snacks that fit your lifestyle. Zone Foods Zone Foods were designed for those looking for easy ways to get to the Zone with minimal effort. Each Zone food has the balance you’ve come to expect from Zone plus they’re convenient, nutritious, easy to prepare, and taste great Other Helpful Tools: 7 Day Zone Diet Meal Plan How do you Zone? Let us know in the comments below!
Olive Oil Benefits
Olive oil has been prized for thousands of years for its health benefits. As to why remains a more open question. As a source of polyphenols, extra virgin olive oil is relatively low compared to berries and other sources of polyphenols like unrefined cocoa powder, as shown below: Polyphenol source amount per 100 g increase in polyphenols compared to olive oil. The numbers above indicate that when comparing the identical weights of various food sources, berries contain four to ten times more polyphenols than extra virgin olive oil. Unrefined cocoa powder contains more than 100 times the polyphenol levels compared to the same weight of olive oil. So, maybe it is not the polyphenol content that counts for the touted health benefits of extra virgin olive. If not, then what else might be in extra virgin olive oil? I believe the answer is the unique anti-inflammatory phenols contained in extra virgin olive oil. A little terminology is always helpful. A polyphenol is defined as containing two or more phenyl groups in a molecule. A phenolic compound has only one. Furthermore, most polyphenols are composed of polymers that are not absorbed, whereas a phenolic compound contains only monomers easily absorbed. There is nothing magical about a phenol group per se since benzene has a single phenyl group, and no one touts the health benefits of consuming benzene. It is the structure of the phenolic compounds that make extra virgin olive oil so unique. Here they are shown below: The first two compounds are tyrosol and hydroxy-tyrosol which are potent anti-oxidative compounds (1,2). The third structure is oleocanthal which has anti-inflammatory properties (3). To be correctly termed as a polyphenol means the compound must contain at least two phenyl groups, and none of the active compounds in extra virgin olive oil meets that criteria. For comparison, I have enclosed the structure of a true polyphenol with three phenyl groups. This specific polyphenol (a delphinidin) is found in blueberries, maqui berries, red wine, and black beans. Unfortunately, most of the delphinidins and other polyphenols found in fruits and vegetables are in the form of polymers. As a result they are poorly absorbed into the blood. It is only chromatographically purified extracts of the maqui berry that you will find delphinidins as monomers. That is why the polyphenols found in purified maqui extract are highly bioavailable, just like the phenolic compounds found in extra virgin olive oil (4). If the active ingredients don’t get into the blood, they will not do you much good. Getting back to extra virgin olive oil, what you are looking for is the levels of phenolic compounds, not the polyphenols. Most marketers of olive oils don’t have a clue what those levels are because they are challenging to analyze. We are currently doing 3rd party testing on the Zone Extra Virgin Olive Oil batch we just received from Italy and plan to post the results shortly. Even though its hard to test these compounds, one easy way to know it's a quality oil and contains phenolics is the cough test. Take about one teaspoon of extra virgin olive oil and put it on the tip of your tongue. It should taste like melted butter. The lack of any bitter taste indicates low levels of free fatty acids. Then use your tongue to flip it to the back of your throat. If it contains high levels of phenolic compounds, you will get a coughing response. The greater number of coughs you get from this test, the higher the levels of phenolic compounds. This simple test is why Italians refer to a “two-cough” extra virgin olive oil as their standard of excellence, not the total levels of polyphenols. The Zone Labs Organic Extra Virgin Olive Oil is a “two-cough” oil. References 1. Karkovic MA et al. “Hydroxytyrosol, tyrosol and derivatives and their potential effects on human health.” Molecules. 2019 24:2001. 2. Angeloni C et al. “Bioactivity of olive oil phenols in neuroprotection.” Int J Mol Sci. 2017 18:2230. 3. Pang KL, Chin KY. “The biological activities of oleocanthal from a molecular perspective. Nutrients. 2018 10:570. 4. Schon C et al. “Bioavailability study of maqui berry extract in healthy subjects.” Nutrients. 2018 10:1720.
Extra Virgin Olive Oil: Q/A Video with Dr. Sears
Extra virgin olive oil (EVOO), not refined olive oil, is one of the richest of all oils in terms of polyphenols. In this video Dr. Sears discusses why he considers EVOO one of the best oils out there, how it compares to other oils in the consumer marketplace, the health benefits, and how to pick a quality oil. See what he has to say.
Allulose: A Natural Sugar for Better Glycemic Control
One of the critical factors for the success of the Zone diet is improved glycemic control. This concept simply means that blood sugar levels are more stabilized from one meal to the next. The benefits are lack of hunger, better mental cognition, and reduction of inflammation. For decades, the diabetic research community has known that fructose has been the ideal simple sugar for better glycemic control. The reason is that fructose has a glycemic index that is five times lower than glucose. Consequently, this means less glucose enters the blood, and the result is better hormonal control. Part of the reason is that much of the dietary fructose never reaches the blood because bacteria metabolize it in the gut. That’s why I have always used fructose as a primary carbohydrate in Zone bars and shakes. It just makes scientific sense. Unfortunately, like politics, science is also prone to social media. In 2004, a short letter was written observing a correlation in the rise of obesity with the increase of high-fructose corn syrup (1). Keep in mind that high-fructose corn syrup is about 50 percent fructose and 50 percent glucose which is virtual identical to the composition of table sugar. Then came several popular diet books such as Fat Chance claiming our obesity epidemic is caused by fructose (2). One problem with that theory is that fruits are rich in fructose, and no one has ever advocated the stopping of fruit consumption. Another problem with that theory is that high-fructose corn syrup consumption peaked in 1999 and has declined by 40 percent since that time (3). Today the consumption of high-fructose corn syrup is below the level it was in 1990, and our obesity epidemic continues to increase. Rather than cursing the darkness of quasi-scientific misinformation, the best policy is to embrace new science. Now an alternative sweetener has come to market that might have even better glycemic properties than fructose. That’s why I am excited about allulose. Allulose is a natural sugar found in low quantities in various fruits. What is unique about allulose is that 90 percent never enters the blood and thus goes directly to the colon to improve gut health. Consequently, the FDA doesn’t consider allulose to be a sugar because it is not absorbed, but the FDA also doesn’t treat it as a fiber. It's like a “phantom” carbohydrate. However, what it does do in the gut is to increase AMPK levels (4). One of the consequences of activating AMPK is that you live longer (5). Thus, allulose can be considered an “anti-aging “sugar. Now that allulose can be produced in large amounts by biotechnology, it has been recently granted Generally Regarded as Safe (GRAS) status meaning it can be incorporated into food products. This opens up an entirely new potential for our next generation of Zone shakes and bars for enhanced glycemic control. For example, with the replacement of fructose by allulose in our ZoneRx shakes (currently available in Chocolate and Vanilla), the decrease in total carbohydrates now allows for the addition of extra berries to each shake to achieve a truly Zone balance. The amount of berries we recommend for better glycemic control is based on science not guessing. I recommend adding two blocks of berries (strawberries, blueberries, raspberries, or blackberries). That is also about 1 cup or about 6 oz of berries. This amount adds even more polyphenols and fermentable fiber to the final ZoneRx shake while maintaining the Zone macronutrient balance needed for optimal hormonal control. Of course, it also makes a complete meal that tastes likes a gourmet dessert in seconds. For maximum convenience, just purchase frozen berries (they have a higher nutrient quality than fresh berries) and keep enough already thawed in the refrigerator to make about two Zone shakes. As the leader in nutrition for the last 30 years, we are the first company to have shakes using allulose. Our ZoneRx bars containing allulose are under development and will be available shortly. The more science we can bring to your kitchen, the easier it becomes to retake control of your health by being in the Zone. ZoneRx Chocolate and Vanilla Shakes Now Contain Allulose References Bray GA et al. “Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity.” Am J ClinNutr 79:537-43 (2004) Lustig RH. Fat Chance. Penguin Books. New York, NY (2012) USDA Economic Research Service. “Per capita sweetener deliveries show steady downturn largely due to reduced demand for high fructose corn syrup.” Sugar and Sweetners Data (2021) Shintani T et al. “d-Allulose, a stereoisomer of d-fructose, extends Caenorhabditis elegans lifespan through a dietary restriction mechanism: A new candidate dietary restriction mimetic.” Biochem Biophys Res Commun 493:1528-1533 (2017) Ingram DK and Roth GS. “Glycolytic inhibition: An effective strategy for developing calorie restriction mimetics.” Geroscience https://doi.org/10.1007/s11357-020-00298-7 (2020)
Milk and Dairy: Good or Bad For Health?
Since February was heart month, I thought it worthwhile to discuss the relationship between milk and heart health. Dairy milk consumption in the US has decreased by 40% since 1975, but total dairy consumption (milk, cheese, yogurt, and butter) has never been higher. As an example, cheese consumption is up by about 160% since 1975. Furthermore, while dairy milk consumption is decreasing, plant-based “milk” consumption is increasing. It started with soy milk (too beany), then coconut and almond milk (deficient in protein), followed by rice, oat, hemp, and more increasingly exotic plant-based “milk” products. Why? It beats me. Dairy milk is probably the most inexpensive, high-quality protein source (only egg whites have a higher protein quality). Milk also contains calcium, magnesium and potassium, and Vitamin D. So, what’s the problem? A recent study in the British Journal of Nutrition may help explain the controversy (1). The largest consumers of dairy products in the world are the Finnish. When they analyzed collected data over a nearly 30 year period and then made all the appropriate adjustments to the raw data, they found that fermented and non-fermented dairy products had opposite associations with the risk of developing heart disease. Those consuming fermented dairy products had a 26 percent lower risk of Coronary Heart Disease (CHD), and those consuming non-fermented dairy products had a 43 percent greater risk of CHD. Furthermore, in the fermented dairy group, the lower the fat content (less than 3.5 percent fat), the less CHD they developed. When you ferment dairy products, you are removing lactose. Dairy milk is about 5 percent lactose. To make yogurt, you add bacterial cultures that break some of the lactose into glucose and galactose. The amount of lactose in yogurt is about 4 percent. When you make cheese, the process is more complicated. First, you start by adding a bacterial culture to pasteurized milk to reduce the initial lactose levels. Then you add rennet, a combination of proteases and lipases. Rennet is the dried inner lining of the fourth stomach chamber of young calves (a byproduct of veal production) to curdle the milk's casein protein. This natural form of rennet is the preferred choice for high-quality cheeses. For more mass-produced cheeses, they use enzymes derived from molds. Whatever the source of rennet, the addition of rennet makes curds leaving much of the lactose and whey protein in the solution. The milk curds are collected and then aged to either make soft cheeses (about 2% lactose) or hard cheeses (about 1% lactose). Okay, but what about the reports of associations of dairy milk consumption and increased IGF-1 levels? IGF-1 is a growth factor that might be associated with breast cancer (2). A recent observational study suggested a potential linkage between IGF-1 and breast cancer (3). However, an earlier study suggested the opposite conclusions (4). The controversy may be related to the fact that non-fermented dairy products increase IGF-1, whereas fermented dairy products don’t increase IGF-1 levels (5). Reducing cancer risk using fermented dairy products is also suggested by a recent meta-analysis (6). In this era of conflicting claims of dairy products and chronic disease, it seems your best bet is to remove as much of the lactose from dairy products that you possibly can and still retain all of the nutritional benefits found in dairy products. The best high-tech way is to make completely lactose-free milk by treating the dairy milk with the enzyme that breakdowns down the lactose into glucose and galactose. Now you have entirely lactose-free dairy milk with all the benefits of inexpensive, high-quality proteins and associated vitamins and minerals. This elimination of lactose is why all of our products either use lactose-free dairy protein or recommend using lactose-free milk in our ZoneRx shakes. To paraphrase Neville Chamberlain, it brings dietary “peace in our time” as well as better health. Let us know your stance on dairy in the comments below. References 1. Koskinen TT et al. Intake of fermented and non-fermented dairy products and the risk of incident CHD. Brit J Nutr 120:1288-1297 (2018) 2. Monson KR et al. Circulating growth factor concentrations and breast cancer risk: a nested case-control study of IGF-1, IGFBP-3, and breast cancer in a family-based cohort. Breast Cancer Res 22:109 (2020). 3. Fraser GE et al. Dairy, soy, and risk of breast cancer. Int J Epidemiology 49: 1526–1537 (2020) 4. Hjartaker A et al. Childhood and adult milk consumption and risk of premenopausal breast cancer in a cohort of 48,844 women - the Norwegian women and cancer study. Int J Cancer 93: 888–893 (2001) 5. Ventura ER et al. Association of dietary intake of milk and dairy products with blood concentrations of insulin-like growth factor 1 (IGF-1) in Bavarian adults. Eur J Nutr 59:1413-1420 (2020) 6. Zhang K et al. Fermented dairy foods intake and risk of cancer. Int J Cancer 144:2099-2108 (2019)
Mood Boosting Tips
This has been a year of highs and lows to say the least. With holiday celebrations looking so different for many of us, it only adds another layer of stress and emotion. Now more than ever it's time to put your mental health at the top of the list. Here are some tips for how to boost your mood in the weeks ahead. Create a Routine: Having a routine creates a sense of control and calmness when you know what to expect day to day. This doesn't mean every part of your day has to be scheduled. Maybe it's as simple as waking up at the same time each day and instead of binge watching your latest series go to bed on time. It's easy to let routines slip especially this time of year with the cooler weather, the shortage of daylight, and holiday hustle but routine can help minimize stress and reduce anxiety. Exercise: We all know we should exercise but the hardest part can be getting going and sticking with it. Exercise increases serotonin which helps regulate mood, sleep and appetite along with endorphins which are mood lifters too. With restrictions getting tighter again on gyms coupled with losing some of our outdoor options due changes in weather/daylight it can be hard to exercise. If you have the ability to work from home or some flexibility in your day, get out at lunch when you can maxmize the warmth of the day along with the daylight. Look to local lists or friends and see what they've been doing over the last few months and explore new options. Many gyms and fitness programs have adapted well over the last few months with their online offerings so it might be easier than you think to find something you enjoy. Reduce Stress: This has probably been one of the toughest years for stress as we've had to adapt to so much change in our lives. Stress can fuel symptoms of anxiety, sadness, frustration and depression while wreaking havoc on our health by producing the hormone cortisol. Seek ways to minimize stress each by carving out some "you time" whether its regular breaks from your screen, time to exercise or meditate, or any activites that bring you a sense of calm and happiness. Avoid Sugar Highs: It's easy to look for the small pick me-ups during the day especially when we're stressed, out of routine, and maybe surrounded by food more than we're used to. While eating simple carbs and sugar seems rewarding in the moment, this can lead to blood sugar fluctuations which can give us an initial high but then leave us tired, fatigued, and moody. Bring some health back to your meal and snack choices by eating a combination of lean protein, healthy carbs and a small amount of heart-healthy fat. This will help to keep you full, stabilize blood sugar levels, and you'll notice the change in your mood too. Take Your Omega-3s: It's not always easy to change your diet, but we all have a minute in our day to take our supplements. Omega-3s are known for their mood lifting benefits and for boosting immunity through their anti-inflammatory properties. 90% of us fall short on our omega-3 intake and since our bodies can’t make them we have to get them through our diet and supplementation. Whether its morning, noon, or night, make this one part of your routine and stick with it. Stay Hydrated: Increased caffeine and alcohol intake not only impact our mood and sleep but also our hydration status. If you've seen your intake of these stimulants on the rise make sure you are keeping yourself fully hydrated. Even a slight decline in our hydration status can make us moody and unable to concentrate along with bringing on headaches and fatigue. Keep caffeine and alcohol to a minimum and boost your intake of water and hydrating foods like fruits and vegetables. Practice Self-Care: In a time where it feels like everything is outside our control, the one thing we can control is our health. Getting the right nutrition, moving our bodies, getting rest and minimizing stress can postivitely impact our mood and immunity. Look to the positives of being home by using the time to create better habits for yourself. Find a Hobby: Now that we have a better sense of our day to day maybe its time to pick up a new hobby espescially for the winter months. Take that Master Class you've seen advertised, complete those home projects or do something with all those pictures on your computer and create some albums. Having a hobby can take your mind off things and has been shown to decrease stress and depression. Stay Positive: Be the person who spreads positivity not negativity. We all know those people who can complain about everything and maybe at times we are those people. One thing I think we all have learned this year is gratitude. Before you decide to complain about something that wasn't done right(e.g. remote learning, work, someone's post on social media) take a breath, put yourself in someone else's shoes, don't engage, and look for the positive side. Getting upset, angry or complaining is a big hit to our mental well being and undue stress. Find the balance of what works for you and don't be afraid to limit your interaction with negative people, social media, or the news. It might be just what your mental health needs. Stay Connected to Friends and Family: Probably one of the toughest parts of this pandemic has been social isolation. Feeling disconnected and not being able to see loved ones can take a toll on our mood especially around the holidays. Use Facetime and Zoom to make recipes with loved ones this holiday season, write letters, send holiday cards or pick up the phone and check in on loved ones, especially those living alone. You'll find it not only lifts their spirits but yours too.
Pregnancy Q&A With Dr. Sears
This week Dr. Sears answers questions he gets pertaining to diet and pregnancy. Learn about the role diet plays in fertility, conception and the health of mom and baby. Q: Dr. Sears we know that diet is important prior to conceiving and during gestation. What nutrients do you recommend women get enough of if they are thinking about conceiving or once they find out their pregnant? A: Infertility is a growing problem and I believe that inflammation is a major contributor to that situation. That’s why I recommend both females and males contemplating conception consume an anti-inflammatory diet. Such a diet is not to lose excess body fat, but to reduce inflammation and establish the hormonal balance that makes it more likely for successful procreation. Such an anti-inflammatory diet is adequate in low-fat protein, moderate in carbohydrates (but rich in fruits and vegetables), and low in fat (especially saturated fat). The most important supplement for both males and females to improve the success of conception would be omega-3 fatty acids because of their hormonal benefits in reducing inflammation in females and improving sperm quality in males. Once the mother is pregnant, her nutrition becomes paramount for the baby. This means following the same anti-inflammatory diet during pregnancy and especially focusing on fiber rich foods (especially fermentable fiber) for her gut health. Q: Most physicians recommend taking an omega-3 supplement when pregnant. Generally this is about 250-500mg or so of EPA and DHA. Do you think this is enough? A: I think that 250-500mg is too low a dose to reap all the benefits that come from omega-3 supplementation. For general wellness I recommend individuals consume about 3000 mg of EPA and DHA per day and this is the same amount I’d recommend for pregnant women too. Q: Do you need more omega-3s as pregnancy goes on or can you continue with the same dose? A: Throughout pregnancy I recommend women stay with the same dose of 3000 mg of EPA and DHA per day. This is because in the last trimester of pregnancy the fetus is making about 250,000 new brain cells per minute and that requires a lot of omega-3 fatty acids. Q: Once you deliver the baby can you stop taking omega-3s? A: I wouldn’t recommend it. Omega3 fatty acids only last about 24-48 hours in the blood so it requires you take a consistent dosage regularly. During the pregnancy, the fetus has been depleting the omega-3s from the mother’s reserve to develop its brain. What this means is that after the birth of the child, the mother can develop a sense of depression without continued omega-3 supplementation to replace her internal stores. I recommend staying either with the same dose or and you may even need to bump up the dosage after delivery especially if the mother is breast feeding to ensure adequate levels of EPA and DHA in her breast milk. I always recommend testing the levels of omega-3s in your blood to determine what dose is right for you by keeping your AA/EPA ratio between 1.5 and 3. Q: What are the benefits of omega-3s for both mom and child? A: EPA and DHA the omega-3s found in fish oil are known for their role in supporting heart health, a healthy immune system and inflammatory response as well as supporting eye and brain development. They’ve also been shown to help minimize the risk of allergies in children. They work by increasing the production of the hormones known as resolvins that are key to maintaining low levels of inflammation in both the mother and the child. Q: What do you look for in an omega-3 supplement? A: The vast majority of fish oil products use the same raw material (sardines and anchovies), but what separates one from the other is their purification to remove toxins that are found in all fish oil products. Polychlorinated biphenyls (PCBs), are the most difficult toxins to remove from fish oil. That is why my standards for PCBs (less than 2 parts per billion) are 25 times more stringent than pharmaceutical standards and 45 times more rigid than those established for the dietary supplement industry. You also want to look at the total amount of EPA and DHA since that is where the health benefits of omega-3s come from. OmegaRx 2 supplies 750mg of EPA and DHA per gram (1 capsule). This is the highest purity fish oil with the highest amounts of EPA and DHA currently offered in the marketplace without a prescription. Each serving of OmegaRx 2 (4 capsules or 1 tsp) supplies 3000mg of EPA and DHA. Purity and potency are most important when looking to take an omega-3 supplement. But you also have to look at the price. Based on the cost per gram of EPA and DHA, OmegaRx 2 is probably the least expensive source of EPA and DHA (based on cost per gram) with the highest purity and the greatest potency. Q: When you have morning sickness the last thing you can stomach is fruits, vegetables or even protein. It seems like crackers and ginger ale becoming the diet of choice. What do you recommend for women with morning sickness? A: Pregnancy isn’t easy and morning sickness can be unbearable for some women. Morning sickness tends to decline as the pregnancy continues. My recommendation is try and keep up with your omega-3s and prenatal vitamin to cover your bases and the meals where you are feeling good try and get in as many vegetables and fruits you can even if it’s by adding it to a shake, with some protein powder, and some monounsaturated fat. Q: Can fish oil help with some of the aches and pains of pregnancy? A: Yes. Carrying around extra weight can take its toll especially in pregnancy with the pressure on the joints and stretching. The anti-inflammatory properties of omega-3 fatty acids have been shown to help with joint support and to help minimize some of the inflammation that results in pain. Q: Women who might not struggle with high blood sugar or high blood pressure prior to becoming pregnant might start to have these numbers creep up during pregnancy or even lead to gestational diabetes and pre-eclampsia. Can diet and supplementation help? A: The Zone diet is really ideal for individuals who are looking to support healthy blood pressure and healthy blood sugar. The Zone diet is not a weight loss diet, but an anti-inflammatory diet. I like to think of it as an anti-inflammatory lifestyle.Inflammation underlies many of these conditions associated with pregnancy. Omega-3s have been clinically shown to help support healthy blood pressure. Polyphenols which give fruits and vegetables their color, especially polyphenols found in berries known as delphinidins, may further help with blood sugar control. That’s why I consider all three dietary components (diet, omega-3 fatty acids, and polyphenols) to be important during pregnancy as well as afterwards whether the mother is nursing or not. Q: If you can’t swallow fish oil capsules, what would you recommend? A: Liquid fish oil is a great alternative for individuals who can’t swallow capsules or who require higher amounts of omega-3s. You can add the liquid omega-3 fatty acids to some high-quality olive oil (rich in polyphenols) and take it orally. Better yet, you can make an emulsion by adding some dry lecithin to about 3-4 ounces of water and the liquid omega-3 and then blend them with a high-speed hand blender. If you can swallow smaller capsules, but not the standard size microcapsules might be an option too.
Zone Pesto Recipe
Basil is an herb that is in abundance in the summer months as it thrives in warm weather. It is easy to grow in containers, raised beds or even on your windowsill. Basil is a delicious addition to tomato and mozzarella, pasta, salads or even its occasional debut in ice cream. It is also one of the main ingredients in pesto sauce. Pesto consists of basil, garlic, pine nuts, hard cheese and olive oil blended together. It is easy to make, rich in polyphenols and a great accompaniment to Zone PastaRx. Check out our recipe below. Recipe Yield: Approximately 1 1/3 cups. Serving Serving 1 teaspoon. Prep Time: 15 Minutes Ingredients 2 cups packed fresh basil leaves 1/4 cup pine nuts (walnuts can be used too) 2 cloves garlic or 1 tsp chopped 1/4 cup freshly grated Pecorino Romano or Parmesan cheese 2/3 cup Zone Extra-Virgin Olive Oil Kosher salt and freshly ground black pepper to taste Instructions In a food processor or mini food processor pulse the basil leaves and pine nuts several times. Add garlic and cheese and pulse a few times making sure to scrape the sides. With the food processor still going, slowly add the Extra Virgin Olive Oil through the hole in the top of the lid in a steady stream. Blend until EVOO is fully incorporated. Add salt and pepper to taste. Enjoy! Makes a great addition to Zone PastaRx Fusilli Notes: To avoid turning brown, cover pesto tightly with plastic wrap and make sure the plastic sits on top to avoid air getting in. Refrigerate up to 5 days. If you want to make bigger batches you can freeze pesto in ice cube trays. Once the cubes are frozen store in a freezer bag for up to 3 months. Variations: If you don't have all the ingredients for pesto use what you have on hand. Here are some suggestions for substitutions. Basil: Other leafy greens can work in place of basil like spinach, arugula, or I've even seen recipes with parsley, cilantro, and rosemary. Nuts: Pine nuts can be pretty pricy and since you don't need many in this recipe you can substitute other nuts you might have on hand like walnuts, pistacchios or cashews. Cheese: Other hard cheeses can be used in place of the Pecorino Romano. If using parmesan cheese avoid the shaker style parmesan cheese and go with shredded parmesan instead. Nutrition Facts: 1 tsp = 25 calories, 2.5g Fat, 0g Carbohydrate, 0g Protein.
Weekly Self Care Journal
Amid the stress and anxiety of what is going on in the world there are signs of hope and beauty around us. This can be found in the kindness and generosity of others from making masks, celebrating birthdays with car parades while practicing social distancing, donating money for relief efforts or Mother Nature beginning to show her beauty with flowers and trees springing to life. When the fog has begun to lift from our current situation how do you see yourself emerging on the other side? Will you come out stronger, more rested and energized, will you have more gratitude for the things we take for granted, or will the stress and anxiety have taken its toll. While we know there is so much of this situation that is out of our control, when it comes to our mental and physical health that is one area we can control. We want to help you get to the other side of this both mentally and physically. We’ve decided to create this journal you can do each day where you jot down how you are feeling, what you are grateful for and how you're going to do something for your health through movement and good nutrition. This will help to make you mindful of the things you can control and give you something to look back on in the months ahead of how you made the most of a difficult situation and came out stronger, grateful, and healthier on the other side.
Olive Oil Q&A with Dr. Sears
Today Dr. Sears is answering your questions about oils and which ones to use. Q: With so many oils in the consumer marketplace, why do you consider olive oil the best of the best? A: Olive oil has been used for almost 4000 years and has the most clinical studies to validate its benefits. Extra virgin olive oil (EVOO), not refined olive oil, is the richest of all oils in terms of polyphenols. Most oils come from seeds, but olive oil comes from fruit. This gives olive oil a higher polyphenol content than most other oils. Also, the polyphenols in extra virgin olive are unique as they are very powerful anti-inflammatory agents that can’t be found fruits and vegetables. Q: What are your thoughts on some of the newer oils that have hit the market over the past few years like coconut oil, avocado oil, and nut oils? A: Only avocado oil has any polyphenols since it comes from a fruit. That said, the amount of polyphenols are significantly less than EVOO and lack the unique structure which gives olive oil its anti-inflammatory properties. Q: How does someone know what to look for in an olive oil product? A: It should taste like melted butter on the tip of your tongue but generate a very bitter taste when you flip the oil to the back of your tongue. Clarity and color are important too. If there is very little color it means the oil is refined and many of the polyphenols have been removed. Q: Are all olive oils the same? A: No. Authentic olive oil is very expensive to produce. What you’ll find is that some manufacturers will take olive oil and blend them with cheaper vegetable oils to dilute the olive oil and then label it as olive oil. This is why it is estimated that 70% of all olive oil in the U.S. is considered adulterated. Q: How do you know if olive oil is adulterated? A: It’s not always easy to tell. You have color and clarity, but this is where choosing a high-quality brand is your best guarantee of quality. When I set out to create Zone Extra Virgin Olive Oil, I sought out a few organic cooperatives in Italy known for their high quality extra-virgin olive oil. The olives were harvested in late fall, followed by processing over the winter. Then the various processed lots were tested for polyphenol content. Those lots that met our polyphenol requirements were bottled and brought to the U.S. under the Zone brand. Q: Is there a benefit to using organic olive oil? A: It takes a lot of energy for plants to produce polyphenols. Once you start using pesticides to increase the production of olives, the plants generally decrease the amount of polyphenols they produce as they don't have to work as hard. This effect is more profound in fruits than vegetables. This is one benefit of using an organic oil because the polyphenol content and benefits are generally higher. Q: What makes Zone Extra Virgin Olive Oil unique? A: We use an organic olive oil cooperative in Umbria, Italy where the oil is bottled on site and sent directly to us. It’s my guarantee that you are getting the best quality oil that Italy can produce that year. Q: You mention cooking with olive oil destroys the polyphenols. Are there other oils you recommend cooking with instead since olive oil has a low smoke point? A: Since heat destroys polyphenols the best oil to use for cooking is high-oleic safflower oil which is rich in monounsaturated fat and has a high smoke point. You could also use refined olive oil which has minimal polyphenols but good temperature characteristics. If you want to use EVOO and maximize the polyphenols it contains I recommend drizzling on top of food after its been cooked. Q: If EVOO has polyphenols do I still need to take my polys? A: Yes. I recommend consuming 1000-1500mg of polyphenols per day. The polyphenols in EVOO are unique anti-inflammatory agents which can be one source, but it’s almost impossible to get that many polyphenols in olive oil alone. This is why I recommend consuming about 10 servings of fruits and vegetables per day in addition to getting polyphenols from sources like cocoa, which is good for gut health, and berries such as maqui, which activate key enzymes (AMPK) important for health.
Cocoa Benefits Q and A
Dr. Sears answers some of the top questions we receive about our new Cocoa Polyphenols. Q: What are the health benefits of cocoa? A: The health benefits of cocoa come from the polyphenols it contains. Studies link cocoa consumption to improved cardiovascular health, increased cognition, enhanced blood flow, reduced insulin resistance, anti-aging benefits, and a healthy gut. Q: What is the difference between cacao, cocoa, and chocolate? A: In short, the level of processing defines the difference between cacao, cocoa and chocolate in addition to the amount of polyphenols. Cacao is the name of the tree that chocolate comes from. The cacao tree produces pods which contain cacao beans that can be turned into cocoa and further processed into chocolate. Steps During Processing Cacao beans are sorted, cleaned and dried. The shells are then removed (winnowed) to produce cacao nibs which are roasted to further enhance flavor and aroma. Cacao nibs are then ground into a liquid mass called chocolate liquor (no alcohol here). Chocolate liquor can be made directly into chocolate or further refined through a pressing process to extract the cocoa butter from the cocoa solids. The cocoa solids can be pulverized into cocoa powder, which retain the remaining polyphenol content in dry form. The cocoa butter can then be added back in defined amounts to the chocolate liquor to make various grades of chocolate. The amounts of chocolate liquor, cocoa butter and cocoa solids differentiates the type of chocolate to be made (white, milk, dark). *Note: Before being processed into chocolate, cacao beans go through a fermentation process. This can greatly reduce the polyphenol content in the cacao beans. This is why Zone Labs uses unfermented cacao beans when making our cocoa extract. Q: What is cocoa extract? A: We developed a proprietary cocoa extract using a purification process that allowed us to retain the maximum polyphenol content while minimizing the amount of cadmium, a heavy metal found in all cocoa products. Q: Is there a benefit of using cocoa extract over consuming cacao nibs which are considered the purest form of chocolate? A: In order to gain all the health benefits that come with cocoa polyphenols you need to eat large amounts of cocoa. What most people don’t know is that all cocoa products are contaminated with heavy metals. One of the major considerations when consuming cacao nibs and cocoa powders is that they naturally contain cadmium, a heavy metal associated with kidney toxicity. This means higher intakes of cocoa polyphenols could come with high intakes of cadmium. This is what makes using cocoa extracts like CacaoRx desirable because they’ve been purified to minimize the intake of heavy metals while retaining the maximum amount levels of polyphenols. Q: Does the level of cocoa polyphenols differ with the type of chocolate? A: Yes, generally cacao nibs have the highest levels of polyphenols followed by cocoa powder, dark chocolate, and milk chocolate (very few). White chocolate has no polyphenols. Q: What is CacaoRx? A: CacaoRx is a high purity, high-potency cocoa polyphenol extract. I developed CacaoRx using a process to reduce heavy metals such as cadmium that are commonly found in cocoa products. Q: What is CacaoRx Plus? A: CacaoRx Plus is high purity, high-potency cocoa polyphenol extract combined with our purified maqui extract (MaquiRx). The addition of maqui helps maximize the absorbable amount of polyphenols that enter the bloodstream to bring out the health benefits associated with cocoa. Q: Do CacaoRx and CacaoRx Plus use cacao powder or cocoa powder? A: The starting material for CacaoRx and CacaoRx Plus is our proprietary cocoa powder. Q: Do you test the heavy metal content of your products? A: Yes, all of our products using cocoa are 3rd party tested for purity and potency. Q: Can you bake with CacaoRx or CacoaRx Plus? A: While you could bake with our cacao products, we don’t recommend it because exposing cocoa polyphenols to high heat will destroy some of the polyphenols in the product. Q: Do CacaoRx and CacaoRx Plus contain caffeine? A: The cocoa used in these products is highly purified to remove heavy metals while retaining polyphenol content. There is some caffeine and theobromine but in very low concentrations. Q: Are CacaoRx and CacaoRx Plus safe for children in supplement form? A: We always recommend that prior to starting supplementation individuals consult their physician. All of our cocoa polyphenol products have Generally Recognized as Safe (GRAS) status which means they have undergone an extensive external review of their production and safety so that they can be incorporated into food products. Q: Are CacaoRx and CacaoRx Plus Non-GMO? A: Yes, these are non-GMO. Q: If you use CacaoRx or CacaoRx Plus, do you still need to supplement with polyphenols? A: I recommend individuals consume at least 1,000 mg of polyphenols per day for wellness and about 1,500 mg per day for anti-aging to help with stimulation of AMP kinase*. To get those levels, one would need to eat about 10 servings of non-starchy vegetables and fruits. Reaching those levels with food alone is difficult. Furthermore, many of the sources rich in polyphenols either have pesticide contamination or heavy metal contamination. For example, strawberries and spinach are good sources of polyphenols, but each is often rich in pesticides. Cocoa powder which is the basic component of chocolate products is often rich in the heavy metal cadmium. The cocoa extract we use in CacaoRx and CacaoRx Plus is highly purified and has GRAS status meaning it has passed strict testing to be able to be used in food products. It is the type of polyphenols you consume that makes the most difference. I feel that polyphenol extracts such as those found in CacaoRx and MaquiRx have the most benefits. Maqui berry extract is considered the best of the best as it’s rich in delphinidins and helps support improved blood sugar control, and cocoa extracts like those in CacaoRx help support improved blood flow and the reduction of insulin resistance. Both of these polyphenol extracts have been supported by clinical studies. Q: How many polyphenols come from maqui vs. cocoa in the CacaoRx Plus? A: Each capsule of CacaoRx Plus contains 150 mg of total polyphenols. The majority of the polyphenols come from cocoa and the rest from maqui. The exact amounts we use are proprietary. Cocoa is not highly absorbed which helps to promote the good bacteria in our guts while maqui is a polyphenol known to be more absorbable in the blood. The combination of the two helps to support the hormones in both the gut and the blood. The polyphenols in CacaoRx Plus are 3 times more absorbable compared to CacaoRx.
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
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