Zone Living Articles
9 Tips To Avoid Premature Aging
While we know that aging is inevitable, no one wants to think of themselves as getting old. We want to hold on to our youthfulness as long as possible and to only get better with age. Rather than looking at age as overarching, we address the signs as they come whether it’s fine lines and wrinkles, a few more hairs in the sink, blood parameters creeping upward, or the annoying joint and body aches. Although we can’t turn back time, there are lifestyle choices that can lead to the betterment of our years and more successful aging. You won’t be shocked to learn a lot comes down to your diet. Here are 9 tips to help you avoid premature aging and to retain your youthfulness as long as possible. Restrict Calories: Studies show the best way to slow down aging is calorie restriction. You might be thinking this is easier said than done as it can be hard to restrict calories if you are always hungry and fatigued. This is why the Zone Diet maintains the appropriate balance of protein to carbohydrate at every meal and snack to control blood sugar and get to your next meal with minimal hunger. Curb The Sugar: Sugar is one of the hardest habits to kick but its intake is linked to premature aging. Collagen is a protein in our skin responsible for its strength and elasticity and it naturally declines as we age. A poor diet high in refined carbohydrates accelerates collagen decline. When excess sugar attaches to protein it results in the formation of Advanced Glycation End Products or AGE. This causes our skin to lose its elasticity making it more susceptible to sun damage, fine lines and sagging. Get Your Omega-3s: 90% of individuals fall short on their intake of omega-3s yet the anti-inflammatory benefits of their intake are well established. Omega-3s , specifically EPA and DHA, can activate a group of mediators called resolvins which play a vital role in our ability to combat inflammation and heal from injuries. Omega-3s also impact DNA. Telomeres are the “endcaps” on our DNA and a part of our cell that affects how we age. When they shorten they cause our cells to stop functioning resulting in premature aging. Omega-3s, like those found in OmegaRx 2, have been shown to help reduce this shortening which may help improve longevity. Eat Berries: If you want to keep your memory sharp, make berries your fruit of choice. Not only are they lower in sugar than other fruits, but their high polyphenol content can protect brain cells from inflammation and cell damage possibly helping to delay the onset of diseases that impact memory. Increase AMPK: Studies have shown that AMPK, a master switch of metabolism, naturally declines with age. Unfortunately, as our levels of AMPK drop our body composition begins to change and with that comes an increase in abdominal fat. The good news is that simple dietary changes can help minimize this trend by increasing our natural levels of AMPK. Polyphenols found in fruits and vegetables are one way to boost AMPK. Think Cocoa Flavonols: Cocoa is rich in a group of polyphenols called flavonols which have been shown to be protective in minimizing age related cognitive decline. In addition, studies show cocoa flavonols improve blood flow and when used during exercise can help reduce exercise-induced oxidative stress and even alter how the body uses carbohydrates and fats for fuel. Minimize Stress: Stress presents itself different in all of us, but at the cellular level it leads to inflammation and potential damage of our DNA. One of your best defenses comes from trying to minimize inflammation through the foods you eat. This is why the Zone Diet, omega-3s and polyphenols become one of your best defenses since they are based upon helping to control inflammation in the body. Dr. Sears also encourages the use of meditation to help reduce stress. Taking 5-10 minutes to focus on your breathing can help reduce stress making you feel calmer and mentally focused. Rest Up: Not getting enough sleep can literally take years off your life. Sleep deprivation has been linked to obesity, diabetes and heart disease. Even if you think you need less sleep with age it’s not true. Try to get at least 7 hours of sleep each night to give your body the rest it needs to rejuvenate. Hydrate: While the science isn’t quite there on water consumption reducing fine lines and wrinkles, what is clear is that with age comes greater risk for dehydration. As we age our ability to feel thirst declines making it even more important to hydrate regularly. Declines in muscle mass, kidney function, physical and cognitive function along with the use of more medications and reduced thirst put older adults at much greater risk of dehydration. Filling a large water bottle at the start of the day and putting it in a visible place is a good daily reminder to make sure you get what you need. You can see from these tips that many elements of the Zone play a key role in helping to slow down the aging process or premature aging. Tell us in the comments what about the Zone helps you feel and look your best.
10 Foods To Add Protein Powder To
It’s hard to believe with how much we hear about protein that individuals still fall short on their needs. Dr. Sears recommends individuals consume at least 25 grams of protein at each meal. Did you know that adults 51 and older are more likely to fall short on their protein intake and have poorer diet quality? (1) In fact, those ages 51-60 are more likely to have poorer diets than their peers 60 and older. This poor diet quality is associated with decreased intake of micronutrients that play a key role in immunity and possible limitations in physical performance and decreased muscle mass due to poor protein intake. There are various reasons people fall short on their needs. Supplementing with protein powder can be an easy way to improve diet quality and get you closer to the guidelines of the Zone. Protein powder can make some foods that aren’t necessarily favorable in the Zone better choices by minimizing the impact of those foods on spiking blood sugar. This can also be helpful for kids or older adults who have a hard time meeting their needs or an easy way to sneak protein into food choices that aren’t the most ideal. 10 Foods You Can Add Protein Powder To: 1) Salad Dressings 2) Soups/Stews 3) Sauces 4) Yogurt 5) Oatmeal 6) Smoothies 7) Beverages 8) Baked Goods* 9) Mashed Potatoes* 10) Pancakes* *Although these starchy foods are not considered favorable in the Zone for those with poor diet quality or picky eaters, adding protein powder to these foods is a great way to sneak in some extra nutrition while adding more balance their to meals. Why Use Zone Protein Powder? Zone Protein Powder is an all-natural source of protein that’s flavor-neutral and designed to be added to soups, smoothies, yogurt, dressings, stews, and oatmeal to bring up the protein levels in your meals and snacks to match the Zone Diet guidelines. It is gluten free and sugar free. Fortified with 23 vitamins and minerals, our specialized protein blend of whey and milk protein dissolves quickly and is slowly absorbed by the body to keep you in the Zone without hunger when combined with a favorable balance of carbohydrates and monounsaturated fat. References: 1. Krok-Schoen JL, Archdeacon Price A, Luo M, Kelly OJ, Taylor CA. Low Dietary Protein Intakes and Associated Dietary Patterns and Functional Limitations in an Aging Population: A NHANES analysis. J Nutr Health Aging. 2019;23(4):338-347.
11 Meal Planning Tips
Meal planning is just like it sounds. It is taking the time to think ahead about your meals, plan out your menu, shop for the ingredients and do the prep work. The benefits are that planning ahead saves you time and money, is better for your health, and reduces stress. Studies show that individuals who frequently plan their meals have healthier diets and are less likely to be overweight or obese. If you tend to wing your meals or meal planning is not something you regularly do, here are some tips that can help you get started. 11 Tips To Get Started With Meal Planning 1. Start Simple: Pick just a few nights per week to start with. If Meatless Monday is already part of your routine or one weekend night is always take-out, stick with it and maybe add one or two more nights into your plan. 2. Survey Your Household: Start with meals everyone in your family enjoys. If you have picky eaters or lots of meal preferences adding in a taco night or a PastaRx night is a great way to make one meal that can be tailored many ways. 3. Check The Weekly Ads: We often have a routine to our eating but checking to see what is on sale for the week or using seasonal produce is a great way to add some variety to your meals and also save you money. 4. Look At Your Week Ahead: Looking at your schedule for the week can help guide what meals you choose and when. If you know certain nights are later than others make that night your easiest meal that involves minimal food prep or make that your leftover night. 5. Make Extra Food For Lunches And Dinners: Buying in bulk can save you money and making foods in bulk can save you time too. If chicken is on your menu make some extra that can be used in salads for lunches or dinners. Cook or prep extra vegetables the night before as an add on for a quick Zone Pasta meal or to go with another protein choice. 6. Breakfast For Dinner: This is an easy meal that can be healthy too! Veggie omelets, oatmeal, or even protein pancakes for kids with fruit are healthy and quick options. Zone cereal and Zone Shakes also come in handy as they are fast, convenient, and already Zone balanced. 7. Don’t Forget The Snacks: Make sure to have plenty of healthy snacks on hand. Keep fruit, cut-up veggies, cheese sticks, nuts, ZoneRx bars and shakes and other grab-and-go options on hand. Keep the non-perishable items visible on your counter, in your purse, gym bag, car, or office, as something to have when hunger sets in. 8. Don’t Try A New Recipe Unless You Have Time: Keep the tried-and-true recipes to the weeknight meals and save the new recipes for a weekend or a day when you have time. The first time you make a new recipe always takes longer than expected. Save yourself the stress and frustration and only do new recipes when time is on your side. 9. Don’t Throw Out Your Weekly Menu: Use your meal plan as a jumping off point for the following week. This will be a guide so you know what worked and what didn’t and to save you time. This is a great way to know which ingredients you are running low on, which meals you should you make more of and what you might tweak next time. 10. Plan Ahead: Meal planning takes time so designate in your calendar what day and time you plan to make your menu, what day you want to shop, and when to do you food prep. Just remember all this planning and prepping ahead will make your weeknights go so much smoother. 11. Be Flexible: Things come up during the week, plans get canceled, events get rained out and if you have to push something or move things around don’t stress it. You’ll actually feel more comfortable changing things up knowing you have everything you need on hand. The key with meal planning is to keep it simple. Even if you are using pre-packaged healthy foods to plan, that counts. Take it one meal or one day at a time and work your way up. As you get more accustomed to planning you will find you spend less time doing it and will reap the benefits that come from it; cost savings, weight control and improved health. References Hayes JF, et al. Greater Average Meal Planning Frequency Predicts Greater Weight Loss Outcomes in a Worksite-Based Behavioral Weight Loss Program. Ann Behav Med. 2021. PMID: 32301494 Ducrot P, Méjean C, Aroumougame V, Ibanez G, Allès B, Kesse-Guyot E, Hercberg S, Péneau S. Meal planning is associated with food variety, diet quality and body weight status in a large sample of French adults. Int J Behav Nutr Phys Act. 2017 Feb 2;14(1):12. doi: 10.1186/s12966-017-04617.
Tips To Reduce Pesticides In Your Produce
Eating fruits and vegetables, whether organic or conventional, far outweighs the risks of the pesticides they may contain. That said many of us still want to minimize our intake when possible. Even if you don’t have the luxury of buying organic foods there are things you can do at home to help reduce your intake of pesticides in the produce you purchase. Tips to Reduce Your Intake of Pesticides From That National Pesticide Information Center1 To avoid exposure to a single pesticide make sure to include a variety of fruits and vegetables in your diet. Thoroughly wash all produce whether it has a peel or is labeled organic. To avoid pesticides sticking to produce, wash under running water instead or soaking or dunking it. Air or spin produce dry or wipe with a paper towel or clean cloth towel when possible. Scrub firm fruits and vegetables like melons and root vegetables Remove the outer layer of leafy vegetables, such as lettuce or cabbage. Peel fruits and vegetables when possible. To avoid residues that might accumulate in the fat of animal protein, trim fat and skin from meat, poultry, and fish. If intake of fruits and vegetables is low, consider supplementing with purified polyphenol extracts that have minimal pesticides. Ranking of Pesticides in Fruits and Vegetables2 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”. If you already purchase some organic produce or are thinking about making the switch, buying organic based on the Dirty Dozen list might be a good place to start. Here is the 2021 list. This year’s "Dirty Dozen" includes: Strawberries Spinach Kale, collard and mustard greens Nectarines Apples Grapes Cherries Peaches Pears Bell and hot Peppers Celery Tomatoes 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. This year's "Clean 15" includes: Avocados Sweet corn* Pineapple Onions Papaya* Sweet peas (frozen) Eggplant Asparagus Broccoli Cabbage Kiwi Cauliflower Mushrooms Honeydew melon Cantaloupe Click Here to Download Your Easy Produce Shopping Guide References: Shoppers Guide to Pesticides and Produce. https://www.ewg.org/foodnews/full-list.php. Accessed: August 27, 2021. Minimizing Pesticide Residues in Food. Available at: http://npic.orst.edu/health/foodprac.html. Accessed: August 27, 2021.