I am just starting the zone and I notice something that conflicts with the way my family eats and I'm not sure how to work it into my zone planning. We eat full fat dairy mostly - I get raw milk from an actual cow. From that I make things like cheese and yogurt and butter, all of course are full fat. We get free range eggs from a local farm, as well as grass fed beef and pastured chicken, etc.

I know from a conventional standpoint these foods are not always healthy and most zone recipes call for low fat cheese or milk or just egg whites. I know that these whole foods are healthy and good for us when they come from a non-conventional (organic and properly raised) source. Can I use these whole foods, particularly the dairy and eggs, in the zone diet and still see results? Thanks for any input!

Hi Shayne!

An important part of the Zone diet is to balance eicosanoid levels and lower inflammation. In order to accomplish this, it's important to greatly limit your intake of AA and saturated fat. For this reason, in the zone we limit our consumption of full fat dairy, egg yolks and most red meat, to name a few. You see, it's not just about the amount of fat we eat, but also the type of fat. The fatty acid content of free range grass fed beef is more Zone friendly than that of conventionally raised grain fed beef, but don't overdo it. Use the whites of the eggs, discarding the yolks (egg yolk is rich in AA). As for dairy, it would be better to stick with Zone recommendations to eat lower fat versions because full fat dairy, even organic, contains too much saturated fat to be Zone friendly. Simply stated, regularly consuming full fat dairy, egg yolk and conventionally raised grain fed beef is going to work against achieveing the eicosanoid balance that is needed to be successful with the Zone.

Shayne,

I think you can work these foods into your zone. You may want to limit how much you use of these products, but you can eat them in the Zone.

I am a long-time zoner, and I have read a few books lately, both speak about how full-fat dairy is more healthy than lowfat or fat free dairy. If we want to get the full benefit of the nutrients in these foods, then it is necessary to eat them in their natural form.

So, I would not even try to suggest that you should not eat these things. It does not exactly go along with zone philosophy, but it is clear that NO food is banned in the Zone. I would just go along and balance these foods, keep in mind the higher fat content.

On this I agree with Cran Cat. Not specifically ZONE. However, GRASS-FED meat and PASTURED chickens both provide food products with the correct balance of Omega-3:6 ratio's. So, I think Dr. Sears cautions against, suggests limiting red meat and eliminating egg yolks, is because most eat commercial food products. Traditional, store-bought food products are grain-fed (and worse, hormone supplemented, etc.) and have the Omega-3:6 ratio reversed which contributes to silent inflammation.
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We, too, work hormone free grass-fed and pastured, organic foods, when possible and as budget allows, even with fruits and vegetables, into our diet as much as possible - into our meals.
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I read an article on PASTURED chickens (and their eggs) some-time back. I borrowed the magazine (today from the Dr's office, with permission, of course!) and copied the article. Here is a break-down on the purported (un) health claims used on Poultry and/or Egg packaging and their real meaning:
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ORGANIC: This label merely states that the chicken's food source is free of harmful chemicals. It does not clarify what their food sources are nor how the chickens are raised. Trendy term, but no relevant.
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VEGETARIAN-FED: "Duh". While a vegetarian diet seems appealing, The truth is that chickens need protein. They usually get them from bugs and grubs. Just another "designer" term.
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CAGE-FREE: This label insinuates that chickens are free to roam, and not confined to a cage. The chickens are not caged, but usually confined and cramped in dark barns from which they can never leave. At best, they might have access to a small patch of dirt or cement outside the barn, stripped of all plants and potential nutrients. Often, if they have this "yard" available, the term FREE-RANGE might be used.
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FREE-RANGE: Again, implying lush green pastures, full of potential nutrients to feed on, with unlimited sunlight. This term is the most abused. All of the large commercial poultry "farms" need to do is place a small door in the huge, cramped barn with "access" to outdoors. It does not guarantee that any chicken will actually make it outdoors. And the "outdoors" is usually a small barren dirt patch or even cement patch. This term, like the others, does not address their diet.
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PASTURED: This the desired type you want your chickens and eggs from. And there can be three types of 'pastures" - all desirable. Floorless, connected to tractors, and moved regularly, with continued access to grassed areas. Secondly is free access to large fenced pastures, so the area does not get eaten down to bare earth. And third is truly free, huge, fenceless pasture - but traumatic to the farmer trying to keep the foxes, predators at bay.
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PASTURED poultry or eggs from PASTURED poultry are the best; but often folks confuse PASTURED with Pasteurized. PASTURED are truly GRASS-FED.
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"Mother Earth News" tested truly Pastured eggs against typical commercial eggs, as in the USDA nutrient data.
- 1/3 less cholesterol
- 1/4 less saturated fat
- 2/3 more vitamin A
- 3 times more omega-3 fatty acids (hence less AA, a favorable omega-3:6 ratio)
- 3 times more vitamin E
- 7 times more beta-carotene (pre-cursor to vitamin A)
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I think I'l have a couple of my pastured eggs with lunch, now.