Paradigm of Diet

“You Are What You Eat” (‘70’s)

vs.

“Your Diet is a Powerful Drug”(‘02)

All animals (and humans) have a DIET!!!

WELLNESS is a lifestyle!!!Components:

1. Diet2. Exercise

3. Meditation

What “diet” should look like...

• Nutritionally sound• Cost efficient• Medically sound• Palatable• Versatile• Easy to prepare• Age appropriate• Lifelong habit

The American Paradox

50% of Americans are overweight today compared to 33% twenty years ago--even though we’re now eating

far less fat than ever before.

Hippocrates, father of medicine

• First to recognize food as wonder drug

• “Let food be your medicine and let medicine be your food.”

• 2500 years later, we are just beginning to understand...

The Zone DietBarry Sears, Ph.D.

•pioneer in biotechnology

•former MIT researcher

•12 patents for cancer treatment

•author of 6 Zone books

•heads Zone Enterprises

•www.drsears.com

According to Dr. Sears: “Once you start

treating the Zone Diet as a drug, you

will achieve:

• Permanent loss of excess body fat

• Dramatic reduction in risk of chronic diseases: heart disease, diabetes, cancer

• Improved mental and physical performance

• A longer life

The real cause of the growing epidemic of obesity

• Excess production of the hormone insulin

• Excess insulin makes you fat and keeps you fat

• Dietary fat was never the real enemy!!!

Zone Benefits (7 days!)

• Magical metabolic changes occur

• Excess fat is released to be used as fuel

• Blood sugar is automatically stabilized

• Feel less hungry

• More mentally alert

• Energized

• No carbohydrate cravings

Basic Zone Rules

• Eat a Zone meal within one hour of waking.

• Eat 5 times a day: 3 meals and 2 snacks.

• Never let more than 5 hours lapse without eating a Zone meal or snack.

• Eat more fruits and veggies; ease off on starches.

• Drink at least eight 8 oz glasses of water per day.

• If you make a mistake, no guilt-just make your next meal in the Zone!

How do I know if I’m in the Zone?

• Simple blood test

• Strip and look at yourself in the mirror-if shaped like an apple, NOT in the Zone!

• Constant fatigue

• Low stamina

• Persistent hunger

3 “macronutrients” of the Zone

• Protein--glucagon (mobilization hormone)• Carbohydrate--insulin (storage hormone)• Fats--eicosanoids (master hormone)

The Zone is about hormonal thinking, not caloric thinking--new controversial way of looking @ food--based on balance & moderation

Nutritional wisdom vs.Zone facts

1. Excess insulin makes you fat and keeps you fat.

2. Your stomach is politically incorrect.

3. Everyone is not genetically the same.

4. Until 10,000 years ago, there were no grains on earth.

5. It takes fat to burn fat.

(Zone facts con’d)

6. The primary predictor of heart disease is high levels of insulin.

7. Carbohydrates are drugs that can accelerate aging.

8. The Zone is NOT a high protein diet.

Long-term health benefits from insulin control

1. Permanent fat loss

2. Reduced risk of heart disease.

3. Less likely to develop adult-onset (Type 2) diabetes--15 million Americans who make too much insulin-Zone lowers insulin in 4 days.

4. Protected from arthritis and osteopo-

rosis.

5. Reduced risk of developing breast cancer.

6. Fewer infections--high carbohydrate diets suppress immune system.

Like any drug, the Zone Diet only works if you take the

recommended dose at the right time.

Only tools needed…for “Zone Perfect” meals

• Palm of hand• Eye

Start with low-fat Protein

• Fits palm of hand• Thickness of hand• 3 oz for female; 4 oz

for male• skinless chicken• turkey• fish• very lean cuts meat

• egg whites• low-fat dairy products• tofu• soy meat substitutes• body won’t utilize more

than 3-4 oz• excess converted to fat• saturated fat increases

insulin

Balance with Carbohydrates

• Favorable: lower effect on insulin– Most vegetables

(except corn & carrots)

– Most fruits (except bananas and raisins)

– Selected grains (oatmeal and barley)

• Unfavorable: greater effect on insulin– grains and starches

(pasta, bread, bagels, cereals, potatoes, etc.)

– Selected fruits (bananas, raisins, etc.)

– Selected vegetables (corn and carrots)

Add Fat

• Good Fats (monounsaturated fats and long-chain omega-3 fats– olive oil

– almonds

– avocados

– fish oils

• Bad Fats (saturated fat, trans fats, arachidonic acid)– fatty red meat

– egg yolks

– organ meats

– processed foods (rich in trans fats)

A Day in the Zone

• Breakfast: 6 egg white omelet, asparagus, 2 t olive oil; 2/3 c. oatmeal; 1c. Strawberries

• Lunch: grilled chicken salad (3 oz chicken) olive oil/vinegar dressing; fresh fruit dessert

• Late afternoon snack: 2 hardboiled eggs & hummus

• Dinner: 5 oz salmon covered 1T. Slivered almonds; 2 c. steamed veggies; 1c. Mixed berries

• Late night snack: 1oz soft cheese & small fruit

Zone Meal...Timing is important!!!

The Battle of the Food Pyramids

Comparison of Food Pyramids

(pg 33 Week in the Zone