‘Health & Wellness’ Category

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Temptation, Thinking Beyond “Diet”, and Walking the Walk

Wednesday, April 28th, 2004

Temptation

Sometimes the temptation is just too great. Maybe it’s the power lunch with the out of town team, or the volunteer potluck lunch at the school, and you just can’t or don’t want to say NO to the homemade Au Grautin Potato and Ham casserole or the catered Dim Sum. Once you are in the Zone for awhile you will appreciate how good you are feeling in the Zone when you fall out for a meal. All is not lost, you can resume Zone living by eating right the next meal. Keep in mind, however, your success with the Zone lifestyle, depends on how diligent you are in keeping yourself in the Zone!

Thinking Beyond “Diet”

To recognize the true power of the Zone, I invite you to think beyond “diet”. Diet is just one part of the Zone lifestyle. Many people try different diets to lose weight. Some are quite successful and some fall short. But what happens when you reach your goal weight and decide the “diet” did its job and slip back into old eating patterns?

I find that I like being in the Zone. I feel great! I am not hungry! I am happier. I don’t want to eat outside the Zone. I feel terrible out there. I liken it to being hit by a Mac truck. I feel tired, sluggish, foggy, cranky, and just “off”. The euphoric feeling that accompanies the proper diet is just the beginning of a healthier lifestyle.

Along with 40-30-30 balanced meals, add exercise. Start simple, maybe with just a brisk walk. Soon you will want to increase your level of activity.

Now, the next thing is to help your body ward off heart disease, high cholesterol, arthritis, certain forms of cancer, and type II diabetes. It’s easy. Eat good fats: olive oil, nuts, and avocados. Stay away from trans fats like margarine and hydrogenated oils. Use saturated fats (from animal sources) in moderation.

Next, do your body one better, treat it to Omega-3 oils. Eat salmon and supplement with molecular distilled fish oil. This is truly brain food. It contains DHA (docosahexaenoic acid) a big word for something the brain needs. 60% of the brain’s weight is fat, fat in the form of DHA. Without adequate DHA your brain cannot function properly.

Finally, drink lots of water. Just plain water. Coffee doesn’t count, nor does pop. The body is made up of 70% water. It is necessary for proper cellular function. If your body thinks it is not getting enough water, it will try to retain water.

Now you have all the parts to think beyond “diet”. Enjoy the full power of the Zone lifestyle.

Walking the Walk

True Zoners not only talk the talk, they walk the walk. There are so many “diets” floating around out there for people to choose. Some come, some go, and some have been around for some time.

I have tried many diets over the years. I have met with some degree of success, but nothing like the Zone. Many of those purported “diets” work while you are following them, but once you stabilize and try to “eat normally”, the weight often comes right back and even increases.

The Zone goes beyond the “diet” concept. It is a way of life, a prescription for healthy living. It helps your body regulate itself into hormonal balance. You no longer crave the things that keep you from reaching optimal health. You feel better, sleep better, focus better, all while you are eating real food, that you can choose for yourself.

When discussing the Zone with other established followers, I find that they possess a level of understanding that extends beyond the “diet” mentality. They understand the food connection to the way their body reacts. But, beyond this level of understanding, they actually live what they say. They truly are walking the walk and not just talking the talk.

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How Omega-6 Fats Fit in The Zone

Thursday, February 12th, 2004

Fats are an important part of the Zone diet. The question is, which fats are preferred and how much of each is recommended? This article will help dispel some of these concerns.

The typical Western diet contains a ratio of 20:1 Omega-6 oils to Omega-3 oils. The ideal diet should consist of a ratio of 4-6:1. The Zone advocates the use of Omega-9 and Omega-3 oils to help reduce this ratio and bring it into the ideal ratio. Omega-6 oils are readily available.

Omega-9 oils are monounsaturated. Olive oil, olives, avocados and nuts are good sources of Omega-9. Omega-6 and Omega-3 oils are polyunsaturated and are the building blocks of essential fatty acids. The diet must provide these because the body does not produce them.

Omega-6 oils produce the essential fatty acid, Linoleic Acid. Linoleic Acid is found everywhere. It is contained in grains, vegetable oil and vegetables. Omega-3 oils produce Alpha-Linoleic Acid. This is found in grasses and certain cold water plankton and algae.

The functions of these essential fatty acids produce different metabolic effects on the body. Omega-3′s and Omega-6′s act differently upon serum lipids, inflammation, thrombus (blood clot) formation, tumor development, and immune function. Some have negative effects and some have positive effects.

Some people wish to supplement their diets with essential fatty acids.

The Zone recommends supplementation with Omega-3 in the form of fish oil or flaxseed oil. It does not recommend supplementation with Omega-6 oils because these oils are readily available in our diets.

A question arose regarding the use of CLA (Conjugated Lineoleic Acid).

CLA can be found naturally in certain food sources. Milk and meat from free range beef and meat from free range poultry are common sources.

CLA is also manufactured under the trade name of Tonalin. Linoleic Acid, as explained above, is derived from Omega-6 oils. The makers of Tonalin use the language that it “appears” to, and that it has been “proposed” that, and “studies are currently underway” to claim its benefits.

Proponents of CLA claim that it reduces the risk of cancers. Aracadonic acid is a derivative of Linoleic acid. PGE2 Eicosanoids are metabolized from Aracadonic acid. These “bad” eicosanoids cause inflammation, suppress “natural killer” immune cells, promote fever and pain, promote vasoconstriction, elevate blood pressure, promote allergic reactions, increase platelet clumping and cause vasoconstriction.

The bottom line is that Linoleic Acid is Linoleic Acid is Linoleic Acid, which is derived from Omega-6 oils. A certain amount of Linoleic Acid is necessary in the diet, but an excess can lead to Excessive Linoleic Acid Syndrome, which can increase cardiovascular and cerebrovascular diseases, increase allergic hyperactivity, increase skin disorders, increase respiratory disease, increased incidence of Western-type cancers such as lung, breast, colorectal, prostate, and esophageal, and an alarming increase in Type 2 diabetes in both adults and children.

The body needs Linoleic acid… in the right ratio. There’s absolutely nothing wrong with Omega-6, we need it, we can’t manufacture it ourselves, so we must rely upon our diet to provide it. Eating it naturally would be the better choice. But what proponents of the Zone advocate is that we have an abundance of it…it’s all around and easily available, so there really is no need to supplement with it. If we did, then we’d just have to add more Omega-9 and Omega-3 to drop the ratio to acceptable.

In summary, be wary of claims made by promoters of dietary supplements, learn about how each component of the formula works in harmony to provide optimal health, and ask many questions until you are satisfied. It’s not just a diet, it is a prescription for life!

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How Do Carbs fit in The Zone?

Monday, February 9th, 2004

Everywhere you turn these days, carbs are the buzz word. What exactly are carbs and what role do they play in nutrition? How do they factor into Zone nutrition? This article will help demystify carbs and explain how they fit into the Zone.

Carbohydrates are a macronutrient the body uses for fuel. Not too far back they were classified as complex and simple. Complex carbs are those that supply vitamins, minerals and fiber, like grains, pastas and breads. They were thought to break down slower into glucose. Simple carbs include refined sugars, often eaten in the form of candy, soda, cookies and other “junk” foods. These were reported to break down rapidly into glucose and enter the bloodstream quickly.

As nutrition knowledge advances, we have become aware that just classifying a carbohydrate as simple or complex is not sufficient in respect to how it affects the insulin response.

Many foods now have had their glycemic index measured. This index measures how rapidly a given food raises blood glucose. The higher the GI, the faster the food is broken down, allowing glucose to enter the bloodstream.

To understand the impact of the glycemic index, it is important to understand the process of fueling the body.

We put food into our mouth. The food is immediately acted upon by saliva. It is chewed, swallowed and enters the stomach where it combines with digestive enzymes, continues on through the small intestines, then through the large intestines, and finally the unused portions are eliminated as waste.

We eat in response to signals from our body. When we feel hungry, we are responding to a need to fuel our body with energy. This comes in the form of glucose, which is provided by eating carbohydrates.

When a carbohydrate is eaten and glucose is released into the blood stream, the body also triggers an insulin response. Insulin is the hormone that permits glucose to enter the cells. If too much glucose is produced at once, too much insulin is released in response. This causes the blood sugar to fall rapidly. Excess glucose is converted into glycogen and stored for a reserve.

The body reacts to the drop in blood glucose (hypoglycemia) by wanting more food. This cycle of eating too much glucose at once by either eating too many calories or foods with a high glycemic index and triggering excessive insulin response, which in turn causes the drop in blood glucose leads to poor glucose:insulin control. Excessive insulin also has been linked to cardiovascular disease, obesity and Type II diabetes.

If one looks at just the glycemic index of a specific food, it has limitations as to how it will affect blood glucose levels because many times the food is not eaten in isolation, but rather in combination with other foods. This is defined as the glycemic load of a meal. Proteins and fats help slow digestion and slow absorption of glucose. An ideal meal should always consist of those foods which produce a slow, steady release of glucose into the bloodstream, thus allowing for a slow release of insulin response.

Many “diets” out there today are attempting to achieve a glucose:insulin balance by manipulating and adjusting carbohydrates. A few are eliminating carbs totally, “cold turkey”, and gradually allowing them back into the diet. Some are eliminating refined carbs and only supporting grains. The Zone looks specifically at the glycemic index of the carb as well as the glycemic load of the meal.

In response to the “low carb revolution”, new products have been emerging onto the diet scene. A new category of sugar substitutes have been introduced. Mannitol, sorbitol, xylitol, lactitol, isomalt, maltitol and hydrogenated starch hydrolysates (HSH) are some of the more recognized ones. These are classified as sugar alcohols or polyols. They are not broken down by saliva and are absorbed mainly in the large intestine. Proponents of “net carbs” are advising to factor their values as 1 to 2 grams/calorie instead of 4 grams/calorie for traditional carbs.

Another issue is that proponents of “net carbs” are promoting is to subtract the dietary fiber values from the total carb value. The reasoning behind this is that fiber slows down digestion and breakdown into glucose.

However promising these two methods might seem to reduce the total carbs in a given meal, the danger still might lay in consuming too many or the wrong type of carbs.

How does all this fit into Zone nutrition principles?

  • The Zone advocates the use of low glycemic foods, best eaten in their natural state. Overcooking or overprocessing can alter the glycemic index of a given food. For example look at the GI differences for these foods:
    • whole orange=medium, orange juice=high
    • wheat berries=medium, wheat flour=high
    • pineapple chunks=medium, crushed pineapple=high
  • The lower the glycemic load of a meal, the longer it sustains you by releasing nutrients over a longer time, giving you good blood glucose:insulin control.
  • Many low glycemic foods are naturally high in fiber. Why deduct this fiber from the balance?
  • Sugar alcohols can cause bloating, intestinal problems and diarrhea in sensitive individuals.

In the Zone, EVERY meal is balanced with the proper amount of good carbs to supply energy (40%), lean proteins to supply amino acids to build and repair muscles (30%), and good fats in the form of Omega-9, Omega-6 and Omega-3 oils to provide essential fatty acids which are the building blocks for eicosanoids, the “super hormones” which control cell function. Essential fatty acids also nourish the brain.

Wouldn’t it be better to provide your body with a formula for success by eating natural foods in the right ratio/formula, account for their true values and benefits, and allow it to regulate itself, than to adjust criteria to fit the current fads?

I can attest to the power of the Zone. It is more than a diet, it is a prescription for life.

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Sleep and The Zone Connection

Thursday, January 1st, 2004

Scientists still are not exactly sure what goes on during sleep, however, research is revealing that what we assume is a time of tranquil and blissful rest is anything but for the brain.

Sleep is now considered a critical factor in wellness, and even survival. The body takes this time to repair and rebuild itself, and the brain controls this well orchestrated symphony of tasks. Lack of sleep causes an array of problems including, being drowsy and not able to concentrate, inability to do math calculations, physical fatigue, mood swings, impaired response time and immune system breakdown. According to statistics from the National Highway Traffic Highway Safety Administration, approximately 100,000 motor vehicle accidents, resulting in 1500 deaths per year are attributed to driving fatigue.

Let’s look at exactly what causes these problems occur. If the brain is not allowed time to repair and replenish, the neurons (nerve cells) which control body responses, become starved and suffer from the effects of built-up byproduct waste from normal cell functions. This causes them to malfunction. During sleep, human growth hormone (HGH) is released. Children who do not get quality sleep often are smaller than their peers. The amount of HGH produced declines with age. Without proper sleep, this amount is further diminished resulting in accelerated aging.

The brain switches on and off different hormones which control different enzymes and chemicals, which in turn control different emotions. Without proper balance, this leads to emotional upset, mood swings, and depression. The brain also uses sleep time to re-create nerve-signaling patterns. A time when things learned during the day can be reprocessed and stored during sleep thus enhancing memory encoding and learning.

Quality sleep is the key to health. There are five stages of sleep. The average person cycles through the five stages of sleep several times through the night. It is when this cycle is interrupted that problems occur. The deep sleep stage is when HGH is released and increased protein production takes place. During REM (rapid eye movement) sleep, the regions of the brain responsible for learning are stimulated. Infants spend more time in REM sleep, suggesting the importance of brain development on learning.

What is the Zone Connection?

More than 60% of the brain’s weight is made up of fat. Specifically, that fat is comprised of mostly DHA (Docosahexaenoic Acid). This DHA is present in Omega-3 fatty acids. Zone nutrition advocates the use of good fats, primarily Omega-9 and Omega-3.

Proteins are necessary to rebuild the cells. Proteins are broken down into amino acids, which are the building blocks. Zone nutrition advocates the proper amount of protein necessary for this process.

Carbohydrates are necessary to fuel the body and brain. Carbohydrates break down into glucose, which fuels the cells. Zone nutrition advocates the use of low glycemic carbohydrates to supply glucose in a slow and steady release rate.

Zone nutrition advocates eating a balanced bedtime snack to provide the three macronutrients (fats, carbs and protein) to sustain the brain over the course of the night to allow it to carry out the important tasks it has been delegated to do.

One of the things that people following the Zone report is that the quality of their sleep has improved. They wake up less frequently or sleep through the night, they feel refreshed upon awakening, they require less sleep. They report increased mental focus and clarity. This is a result of the brain being able to replenish and repair because it has been given the opportunity to get a good night’s sleep.

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True Tales of a Diabetes Seminar

Wednesday, December 10th, 2003

I recently had the opportunity to attend a seminar on Diabetes and the Diabetic Diet. I was amazed at the information, or I should say misinformation, that was presented.

Misinformation: I learned that insulin was produced in the liver and stored in the pancreas.

Reality: Insulin is produced in the pancreas, specifically in the islets of Langerhans.

Misinformation: I learned that diabetics should just count carbs and then take their blood sugar 1 to 2 hours after they eat and then adjust their insulin injection accordingly.

Reality: One of the benefits of the Zone diet is that it keeps the glucose levels stable and steady over the course of the day, so the body minimizes the surge of glucose. This in turn, helps control the amount of injectible insulin that insulin dependent diabetics need to counteract the glucose load. Insulin dependent diabetics should be aware of and educated about the risks and side effects of insulin.

Misinformation: I learned that glycemic index and glycemic load were too complicated to mess with so just counting carbs would be okay.

Reality: Glycemic index and glycemic load are very important in understanding the metabolism of carbohydrates. This is not really complicated once you learn the basics. There are many resources available on this subject. Zone Nutrition books are a good source for this information, as well as FormulaZone.Com, where every recipe is computed to reflect the glycemic load of the recipe.

Misinformation: I learned that a breakfast of 1/2 cup of cheerios, 1/2 cup of milk, 1/2 banana and a small glass of orange juice was a good diabetic breakfast. (no fat you know!)

Reality: Most processed breakfast cereals tend to be higher glycemic. The milk is okay, in fact 2% milk is a balanced food in and of itself. The banana is a high glycemic fruit. The orange juice has a higher glycemic rating than a fresh orange, because the juice is refined down from the orange’s natural state and is digested quicker, entering the blood stream faster because there is less fiber to slow down the process. Some good fat actually is essential to maintain hormonal balance by affecting the production of super hormones called eicosanoids, which have a direct impact on insulin levels.

Misinformation: I learned that hydrogenated oils were oils that were infused with hydrogen, as an example, olive oil, and that made them shelf stable.

Reality: Hydrogenated oils are vegetable oils (omega-6) to which hydrogen and metals have been applied under high heat. This process changes the molecular structure of the oil, thus creating a man made oil which is indeed shelf stable. However, they neglected to tell us that they are also responsible for 30,000 premature deaths per year. These trans fats stay in the body cells and impair function for up to 51 days.

Misinformation: And, I learned that a diabetic should eat low fat.

Reality: Good fat is an important part of a healthy diet. Although fat has no direct effect on insulin, it does play a major role in the production of eicosanoids which do help control insulin. Fat also slows digestion, allowing the gradual release of glucose into the bloodstream, which further controls the amount of insulin produced in response to glucose levels. Fat also aids in controlling hunger.

The Best Reality: An Actual Case Study

I have a client whose blood sugars were fluctuating from 40′s to 300′s in the same day. After a week in the Zone he eliminated the need for insulin and is maintained on oral agents. His blood sugars stabilized in the 130′s. After 3 weeks in the Zone his blood sugars are running consistently in the 120′s, unless he falls out of the Zone. The interesting thing about him is that in this short amount of time, he now KNOWS when he is out of the Zone and he can pinpoint the problem food and correct it with the next meal.

The more “homework” I do, the more I realize that Zone Nutrition simply makes sense. It not only helps combat obesity, but also helps reverse the effects of a myriad of other health threatening conditions, diabetes included.

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Diabetes Seminar Misinformation

Wednesday, December 10th, 2003

I recently had the opportunity to attend a seminar on Diabetes and the Diabetic Diet. I was amazed at the information, or I should say misinformation, that was presented.

Misinformation: I learned that insulin was produced in the liver and stored in the pancreas.

Reality: Insulin is produced in the pancreas, specifically in the islets of Langerhans.

Misinformation: I learned that diabetics should just count carbs and then take their blood sugar 1 to 2 hours after they eat and then adjust their insulin injection accordingly.

Reality: One of the benefits of the Zone diet is that it keeps the glucose levels stable and steady over the course of the day, so the body minimizes the surge of glucose. This in turn, helps control the amount of injectible insulin that insulin dependent diabetics need to counteract the glucose load. Insulin dependent diabetics should be aware of and educated about the risks and side effects of insulin.

Misinformation: I learned that glycemic index and glycemic load were too complicated to mess with so just counting carbs would be okay.

Reality: Glycemic index and glycemic load are very important in understanding the metabolism of carbohydrates. This is not really complicated once you learn the basics. There are many resources available on this subject. Zone Nutrition books are a good source for this information, as well as FormulaZone.Com, where every recipe is computed to reflect the glycemic load of the recipe.

Misinformation: I learned that a breakfast of 1/2 cup of cheerios, 1/2 cup of milk, 1/2 banana and a small glass of orange juice was a good diabetic breakfast. (no fat you know!)

Reality: Most processed breakfast cereals tend to be higher glycemic. The milk is okay, in fact 2% milk is a balanced food in and of itself. The banana is a high glycemic fruit. The orange juice has a higher glycemic rating than a fresh orange, because the juice is refined down from the orange’s natural state and is digested quicker, entering the blood stream faster because there is less fiber to slow down the process. Some good fat actually is essential to maintain hormonal balance by affecting the production of super hormones called eicosanoids, which have a direct impact on insulin levels.

Misinformation: I learned that hydrogenated oils were oils that were infused with hydrogen, as an example, olive oil, and that made them shelf stable.

Reality: Hydrogenated oils are vegetable oils (omega-6) to which hydrogen and metals have been applied under high heat. This process changes the molecular structure of the oil, thus creating a man made oil which is indeed shelf stable. However, they neglected to tell us that they are also responsible for 30,000 premature deaths per year. These trans fats stay in the body cells and impair function for up to 51 days.

Misinformation: And, I learned that a diabetic should eat low fat.

Reality: Good fat is an important part of a healthy diet. Although fat has no direct effect on insulin, it does play a major role in the production of eicosanoids which do help control insulin. Fat also slows digestion, allowing the gradual release of glucose into the bloodstream, which further controls the amount of insulin produced in response to glucose levels. Fat also aids in controlling hunger.

The Best Reality: An Actual Case Study

I have a client whose blood sugars were fluctuating from 40′s to 300′s in the same day. After a week in the Zone he eliminated the need for insulin and is maintained on oral agents. His blood sugars stabilized in the 130′s. After 3 weeks in the Zone his blood sugars are running consistently in the 120′s, unless he falls out of the Zone. The interesting thing about him is that in this short amount of time, he now KNOWS when he is out of the Zone and he can pinpoint the problem food and correct it with the next meal.

The more “homework” I do, the more I realize that Zone Nutrition simply makes sense. It not only helps combat obesity, but also helps reverse the effects of a myriad of other health threatening conditions, diabetes included.

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Posted in Diabetes | No Comments »

Denial

Thursday, December 4th, 2003

Facing our shortcomings is often a hard thing to do. Many of us make excuses for the prediciments we create. In the case of obesity there are many responses to the often cruel and hurtful comments that others make. It’s a glandular problem. It’s hereditary. It runs in the family. I am a stress eater. Look at the art of the Renaissance, those women were plump. I feel great even though I am a few pounds overweight.

Those of us who are, or who have been overweight react to these comments on several levels. We try to ignore them, but are deeply hurt and internalize them. This leads to self-pity and starts the downward spiral of eating to comfort the pain. We try to rationalize why we are overweight, and again may seek the comfort of food to justify the rationalization. We make excuses and make a pact with ourselves to really try to diet….just as soon as things get better….maybe next week.

Many overweight people are in denial. Whether we want to believe it or not, it is true. Denial is a defensive strategy to minimize anxiety. Denial is the refusal to believe or accept reality. Denial is NOT a river in Egypt.

The reality is that obesity kills. Every year 300,000 people die from complications of obesity. The CDC reports that obesity has a direct connection to congestive heart failure, coronary heart disease, stroke, cancer, high blood pressure, high blood cholesterol, type 2 diabetes, gallstones, complications of pregnancy, poor bladder control, and respiratory problems. The Department of Health Services reports that almost 65% of adults and more than 26% of children are overweight. These statistics are underestimated because overweight people tend to underestimate their weight. Parents even tend to overlook their overweight children, and children are often rewarded with food. Affluency is often equated with the abundance and availability of food, and people often overindulge as a result.

Reality is sometimes painful, but look at the alternative. Once we face the reality we can identify the steps to overcome the problem. Then it becomes do-able.

My advice….the sooner you come to terms with the denial the sooner you will be able to face the reality and conquer your obesity. Sit down today and have a talk with yourself…you can do it!

Editor’s Comments: Nancy Inglehart took the denial bull by the horns in March 2003, and by the end of November 2003 has lost over 120 pounds with The Zone. Her interest in The Zone motivated her to take a certification course so that she could help others as well. Nancy is a real-life example of what you can do if you are willing to face your situation.

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