Zone Living Articles
What Does a Day In the Zone Look Like?
A Zone meal is about 40% low-glycemic load carbohydrates, 30% low-fat protein, and 30% fat (primarily monounsaturated fat). It's the balance of protein to carbohydrate at each meal that determines the hormonal response which is why it’s important to focus on the balance of each macronutrient (carbohydrate, protein, fat) rather than on the calories themselves. Your brain needs about 130 grams of glucose per day, meaning your carbohydrate intake should be adequate enough to keep the brain happy with its preferred fuel which is glucose (not ketones) throughout the day. On the other hand, consuming too much carbohydrate at any meal will cause an over-secretion of insulin leading to a reduction in blood glucose levels within a few hours which causes hypoglycemia and increased hunger and mental fatigue. When making a Zone meal our general recommendations are to aim for one that is under 12 grams of fat with 25 grams of protein, about 35 grams of net carbs (total carbohydrates minus fiber) and approximately 400 calories or less. Having the right amount of fat, balanced with protein and low glycemic carbohydrates helps minimize hunger and fatigue for 4-5 hours. The amount of protein consumed on the Zone Diet is pretty close to what the average American (female or male) is already eating, but now split evenly throughout the day. We realize that eating is not a one size fits all approach which is why we recommend using our protein calculator and food block guide as the most precise way to determine your needs. BREAKFAST Jalapeno Omelet with Cheese : Instructions In a bowl, mix egg beaters and olive oil. Add garlic, tomatoes, and jalapeno peppers. Spray a skillet with cooking spray and add egg mix. Wiggle pan to even out the temperature so it cooks evenly. When almost set, add cheese. Serve with berries. LUNCH Spinach and Strawberry Salad : Instructions: Wash spinach and spin dry. Place in a large bowl with remaining salad ingredients. Heat a small skillet over medium-low heat. Add olive oil, shallot, champagne vinegar, orange zest, salt and pepper. Cook until shallot is translucent, 2-3 minutes. Whisk in orange juice. Drizzle warm dressing over salad mixture. Toss gently to wilt spinach. SNACK DINNER Shrimp and Veggie Pasta : Instructions Prepare the Zone Fusilli as directed. Set aside. Meanwhile, heat a medium skillet on medium-high heat. Add 2 tablespoons dressing, butter, zucchini and onions to skillet; cook on medium heat 4 minutes or until vegetables are crisp-tender, stirring occasionally. Stir in shrimp, tomatoes and snow peas; cook 1 to 2 minutes or until heated through. Add the cooked Fusilli to the veggies and shrimp. Stir in remaining 2 tablespoons of dressing and transfer to a bowl for dinner. Garnish with parsley. TOTAL CALORIES: 1,242 BREAKFAST Blueberry Protein Pancakes : Instructions Whip egg whites with vanilla until thick and frothy. Whip in flour and wheat germ. Gently fold in 1/4 cup low-fat cottage cheese, blueberries and olive oil. Spray a griddle with olive oil spray. Cook over medium-high heat until golden brown. Do not under cook. Makes 4 pancakes. Mash the blackberries for “syrup”. LUNCH SNACK DINNER Asian Chicken Stir-Fry : Instructions Steam the broccoli for 3-4 minutes, rinse with cold water to stop cooking. Set aside to drain in colander. Heat the olive oil In a large skillet to medium. Add chicken and garlic, cook until juices run clear. Add water chestnuts, mushrooms, pepper, snow peas, scallions and soy sauce. Cook until tender (add vegetable stock in tablespoon increments, if needed). Stir in the mandarin orange sections and toasted sesame oil. TOTAL CALORIES: 1,526 {{cta('f884f663-989d-40aa-bd3e-04f67fbe54f3')}} {{cta('29cb0e22-c114-42e7-ae77-46c07ef930c8')}}
Cookout Menu Ideas and Survival Tips
Summer cookouts can be one of the hardest eating events to navigate since they tend to go on for several hours. Rather than having 3 things to choose from you have a smorgasbord of foods and beverages making it easy to overindulge. The idea of wanting to sample small bites of everything can quickly add up and once alcohol is involved, forget it! Here are a few simple tips that will allow you to indulge a bit without the guilt. Top 7 Tips for Surviving Cookouts Eat Before You Go: Sampling new dishes prepared by someone other than ourselves is part of the fun at a cookout. You can still sample the things you want to try, but don’t skip meals leading up to the event. Starting your day with your usual breakfast, and either a snack or lunch before you go will make you less ravenous or likely to go off the deep end with your food choices and portion control. Fill Up on Quality: Fill your plate with grilled vegetables, fruits and lean protein to start. This will allow you to get full on higher quality foods first and then you can always go back later if you are still hungry or want to sample something a bit more indulgent. Move Away From the Table: We tend to hold most of our conversations around where food is placed. Rather than grazing the entire time and feeling as though we never fully ate, make a plate of food and then move the conversation to another area where you’ll be less prone to keep going back for more. Pick Your Pleasure: Decide whether you want to have alcohol or sweets, but not both. Alcoholic beverages can seem really refreshing on hot days, but the calories can quickly add up. If you choose to drink, pick light beers, wines, and spirits and avoid beverages mixed with juices and simple syrups. Make a mental note of how many drinks you want to have before starting and stick with it. If sweets are your pleasure the same rules apply. With both alcohol and sweets try and consume protein around the same time so you avoid spiking your blood sugar making you want to go back for more. Ditch the Chips: Be choosy with what you are going to have. Nibbling on pretzels, potato chips or crackers isn’t all that exciting, plus the salt can make you feel bloated and retain fluid. Why not save your calories for something better? Choose foods you don’t usually get to have and if you go for something that is more carbohydrate centric just try and balance it with protein. Hydrate: Being in the sun or long exposure to heat can easily zap our energy making us reach for salty foods and drinks to perk us up. Make sure to stay hydrated especially if consuming alcohol and reach for food (fruits and veggies) and beverages that will help you hydrated throughout the day. Bring It: If you know you want to be a bit more indulgent but don’t want to completely blow it, make the dish yourself and find a way to lighten it up. Here we’ve given you some ideas on things you can bring if you are attending or make if you are hosting that are light on calories and balanced in protein, fat and carbs but not on taste. FREE recipe cards below. Here are a few delicious Zone approved recipe ideas which you may find helpful when planning your menu. If you need more, please check out our recipes at www.zonediet.com. Tzatziki Dip : Instructions If not using an unstrained yogurt, strain it using a strainer lined with a coffee filter for a few hours to remove as much liquid as possible. Set aside. Quarter the cucumber and cut off all the seeds. Grate the cucumber and sprinkle with salt. Let sit for around 20 minutes. Give it a squeeze in paper towels to help release excess liquid. Stir all ingredients into a bowl to combine. Refrigerate for a couple of hours before serving. Zone Cookout Fusilli Pasta Salad : Instructions Prepare Zone PastaRx Fusilli according to package directions. Drain and rinse in cold water to stop cooking. Set aside. Hard boil 4 eggs. Set aside, whites to be added to salad at the end. In a large bowl make sauce by whisking together 0%-fat Greek Yogurt, extra virgin olive oil, fresh-squeezed lemon juice, vinegar, dijon mustard, pickle relish, dill, garlic powder, oregano, salt and pepper. Add in the prepared vegetables (red bell pepper to onion) and then gently toss in Zone PastaRx Fusilli, egg whites and olives until well-combined; cover and refrigerate until ready to serve. Spinach PastaRx Orzo Side Salad with Lemon Vinaigrette : Instructions1. Prepare Zone PastaRx Orzo according to package directions. Reserve 1/2 cup of liquid an drain. Set both aside to cool.2. In a small bowl, make your dressing. Whisk the lemon juice, reserved pasta water, olive oil, garlic powder, salt and pepper. Pour onto the salad and toss to coat. 3. In a large bowl, combine the thawed, squeezed spinach, tomatoes, cucumbers, black olives and cooled Zone PastaRx Orzo. 4. Pour dressing onto the salad and toss to coat. Add more reserved pasta water if desired, and season to taste. Burger Wraps : Instructions Mix ground turkey and one-quarter of the onion and bell pepper. Divide the mixture and form into 2 patties. Grill the patties until cooked. In a pan add olive oil and sauté the remaining bell pepper, onion and mushrooms. Layer, staggered, 3 lettuce leaves for each “wrap.” In each “wrap” spread 1/2 cup spinach and add half of the cheese slice. Divide the sautéed vegetables and the broken up burger (chop each burger into a few pieces). Drizzle 2 tablespoons dressing in each wrap. Have grapes for dessert. Chicken Satay and Vegetables with Peanut Sauce : Instructions Marinate chicken in 2 tablespoons of soy sauce for at least 15 minutes. Whisk remaining tablespoon of soy sauce with chili sauce, red pepper flakes, peanut butter, sesame oil and parsley until smooth. Set aside. Preheat broiler. Thread chicken, bell peppers and onions onto skewers. Place skewers on a lightly greased, rimmed baking sheet. Broil on top rack with the tomatoes for 3 to 4 minutes per side or until cooked through. Serve satays on a platter over broccoli with tomatoes around the edge and the reserved sauce for dipping on the side. Have a bowl of strawberries. {{cta('35fd4432-5fe5-4f6d-ae36-eac904145c0c')}}
Farmers Markets - The Flavors of Summer
For those of us who enjoy fresh foods, you can’t beat what summer has to offer. The wide availability of great-tasting produce and fresh herbs makes it easy to incorporate into almost every dish. Couple this with our increased awareness of locally grown and organic versus conventional, wild versus farmed, and grass-fed versus corn-fed, and it’s no wonder that Farmers’ Markets have nearly tripled in the past 10 years. What used to be a local sampling of fresh fruits and vegetables has now expanded to specialty foods like meats, fish, cheese, wine, breads, honey and flowers too. Farmers markets are a great way to learn about your local farms. Here you might have an opportunity to talk to vendors about their pest management whether it's integrated pest management (no spraying unless tests show pest infestation), following organic practices or certified organic. You may inquire about whether the farm has any pick-your-own options for berries, peaches or apples in the fall. Some of these farms may participate in CSA’s (Community Supported Agriculture) as well. CSA’s are a great way to invest in local agriculture where farms put together a variety of locally grown produce for you on a weekly or biweekly basis that you pick up throughout summer months and early fall. The key with CSA's signing up in early spring as many farmers have a limited number of slots they can supply each summer. While this may not be the venue for bargains, I encourage you to see what’s available in your area even just for added inspiration to your weekly meals. Spice up your salads with fresh fruits, herbs and goat cheese, make a fruit salsa to add to your fish, or pick up a new ingredient you’ve never tried and incorporate it into your meal. Many town websites offer a vendor list of who is at the market, the products they offer and even include various recipes to try. The best part is most of them are open until October so you’ll really get a sampling of all summer and early fall have to offer. Just remember your Zone principles: stick primarily with the produce and protein and keep the breads, pastries, jams, and wine to a minimum. Tips for Navigating Farmers Markets Go at the Start (or Go at the End): If you want produce at it's freshest or a better selection go at the start. Markets tend to be less crowded at the beginning and at the end too. There probably isn’t much haggling that can happen but if you are looking for a better price shopping at the end would be the time. Many vendors are less apt to want to lug things back with them so they might be more willing to offer a slight discount. The caveat is that the selection might be limited. Know What's In Season and Plan Ahead: If you only go to a farmers market periodically then it's fun to just stroll through and be spontaneous with your purchases. If you go more frequently, knowing what's in season and planning ahead can make meal planning much easier. Have a few recipes ideas in mind before you go, and grab ingredients to incorporate into your week night meals. In addition asking questions while there about what might be offered in the week(s) ahead or your town website might list the offerings too. Walk the Whole Market: Before buying anything walk the whole market as a few vendors might be selling the same thing so this gives you a sense on pricing and offerings. If you frequent the markets weekly, sometimes waiting a week or two on new arrivals (berries, peaches, zucchini etc.) where more vendors have a supply could lessen the price. Get to Know the Vendors: Talking to the vendors is a great way to learn more about the what they supply. This can be a good opportunity to ask questions about produce you might be unfamiliar with, tips for preparation and recipe ideas too. FREE recipe cards below. Fruit Salsa : Instructions: Combine all ingredients. Refrigerate for a short time. Serve on top of chicken, fish or protein of your choice to add some summer flavor to your meal. Nutritional facts per serving (daily value): 8 servings (approximately 1/3 cup) Calories 25cal; Protein 1g (1%); Total Fat 0g (0%); Carb. 6g (2%); Fiber 1g (4%). Cheesy Lemon Zucchini : Instructions: Spray a skillet with cooking oil. Heat olive oil in skillet over high heat; stir in zucchini, lemon zest, and red pepper flakes. Cook for about 2 minutes add stock as needed. Stir in salt, black pepper, and cayenne pepper; cook and stir until zucchini is tender, about 5 minutes. Stir cream cheese into zucchini mixture; cook until cream cheese begins to melt, about 1 minute. Remove from heat and stir in oregano. Nutritional facts per serving (daily value): 4 servings Calories 91cal; Protein 6g ; Total Fat 3g; Carb. 13g; Fiber 4g.{{cta('e4f599c6-35fc-4a23-81db-549d8dcdedb1')}}
What Are Polyphenols and How Much You Need
Polyphenols are produced by plants to offer them protection from the suns radiation and to help defend against disease. They protect us in a similar way by acting as antioxidants to help combat everyday insults (UV radiation, cigarette smoke, free radical formation) to improving immunity through their activation of key genes. The amount of polyphenols in foods can vary widely depending on where they are grown, how they are cooked, and whether they are organic or produced conventionally. For optimal health, you need consistent consumption of very high levels of fruits and vegetables every day to maintain adequate intakes of polyphenols. Despite the health benefits of polyphenols, only 1 out of 10 adults meets the recommended intake of fruits and vegetables per day. The Dietary Guidelines for Americans and MyPlate encourage individuals to consume 1 ½ to 2 cups of fruit and 2 to 3 cups of vegetables per day as part of a healthy diet. That said, our intake doesn’t come close to that and the ones we do consume are less than ideal as they are higher in carbohydrates and lower in polyphenols. Bananas top the list for fresh fruit consumed and potatoes and tomatoes (technically a fruit) are the main vegetables we consume primarily in the form French fries and pizza sauce. When it comes to how many polyphenols you should consume, there are benefits ranging from intakes of 500mg to 1500mg per day. Dr. Sears would suggest aiming for a minimum of 1000mg per day. The concentration of polyphenols in vegetables (0.1% by weight) and fruits (0.2% by weight) can be low, requiring high levels of consumption. To give a sense of what 1000mg of polyphenols per day looks like, it could be approximately 12 cups of cauliflower, 1.5 cups of blueberries, or 3 glasses (~5 fluid ounces each) of red wine or some combination of various fruits and vegetables. Here’s what it would take to reach these levels in foods…. Since few Americans are taking in adequate levels of fruits and vegetables, following the Zone Diet can help you reach your goals. The use of purified polyphenol extracts rich in delphinidins makes it easier to consume adequate levels for the desired benefits you want to achieve. Starting your day with a Zone Shake for breakfast (250mg), a Zone bar for a snack (375mg), Zone pasta with vegetables for lunch (232mg) and a Zone sensible dinner (525mg) you'll be at almost 1400mg in a day with limited effort on your part. Plus if you want an added boost taking MaquiRx might be the additional push you need to hit 1500mg no problem. Below we have provided recipe cards for the above lunch and dinner suggestions. Check out the link at the bottom of this blog for hundreds of delicious Zone approved recipes for you to choose from to stay in the Zone all day long. Green Orzo Pasta : Instructions Bring chicken broth to a boil. Add Zone orzo and stir until broth is almost all absorbed, about 12 minutes. Add baby spinach and stir until liquid has been absorbed. Stir in garbanzo beans. Remove from heat and let cool. When cool, add scallions, parsley, lemon juice, extra virgin olive oil, salt and pepper. Salmon and Spinach : Instructions Pour the balsamic vinegar and honey into a small saucepan; then bring to a boil. Cook over medium heat until the volume is reduced by half and a syrupy consistency is obtained, 5-7 minutes. Set aside. Prepare the spinach. Wash and drain rapidly then transfer to a saucepan without adding any water. The water trapped in the leaves after gentle shaking is enough to cook them. Add salt, cover and cook over high heat 3-4 minutes until the leaves wilt. Avoid overcooking, otherwise the spinach will become brownish. Transfer the spinach to a colander and press to remove excess water. Set aside. Lightly oil salmon on both sides. Heat a grooved, thick-bottom frying pan or a skillet that has been sprayed with cooking spray. When hot, add the fish, skin side down, and cook until the edges become opaque and lighter colored, about 5 minutes. Turn and cook an additional 3 minutes. Peel off the skin then season with salt and pepper. Check with a fork to see if it is cooked through. Transfer the spinach to warmed serving plate. Place the fish on top and drizzle with the balsamic syrup. Serve. Have a small cup of mandarin oranges for dessert. {{cta('297eb944-2751-46ba-b69b-897464cab474')}}