Monthly Archives: July 2011

Calorie Shifting Fad and Facts

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Foods to Reduce Bloating & Promote Diet   

 Tea’s Body Healing and Weight Loss

 Benefits of Lemon Water 

Consider this question, “Who invented the word DIET?” Its origin has evolved over time and spelling varies with language, Old French diete taken from Latin diaeta: ”A day’s journey, or a day’s meeting / assembly”;  from Greek diaita derived from diaitan: “Mode of living” or to direct one’s own life“.  The word “diet” was intended to describe a day’s journey or meeting, or ability to take control of one’s own life. Within the origin of the word rests an implication of our own individual daily needs and how we utilize that to effectively and efficiently run our lives and hopefully enjoying that moment at a table with others!

Today Diet’s are promoted by healthcare provider’s, encouraging quick weight loss, in order to ensure an individual of surgery with reduced amount of risk to them while undergoing the “knife”.  Sometimes the “diet’s” are given and the measures of weight loss are drastic! The individual is carefully monitored on a weekly basis with bio-markers constantly reviewed. Bio-markers that are watched with greatest of attention are: Liver enzymes, muscle loss, bone loss, various hormones, lungs, heart, urine. All which are critical to understanding the health of the body as it endures change.

Should we be calling it “Lifestyle” instead of “Diet”? A concept that needs to be enforced in the American Society on a regular basis. What are we eating and why are we eating it? These two questions should be foremost thoughts before picking up the food with the idea of consumption.  Different foods provide a purpose each and every day. There are foods with a higher level of potassium which certain athletes consume on a regular basis, i.e. banana’s, orange’s and peanuts. While other athlete’s in field sports may consume higher level of protein. If an individual is sick, larger amounts of chicken soup, onion and garlic may be necessary. While the sleep deprived may want to consider; warm milk, turkey, chicken and a handful of nuts, all containing tryptophan (amino acid), that converts to serotonin (hormone), providing a more restful sleep. Infections (yeast) can be curved with a 3 glasses of green tea doctored up with honey and cinnamon. 

The idea of having a perfect silhouette is attractive by magazine standards. How one gets there should be done with caution, listening to ones own personal needs and under the careful eye of a Doctor, or Dietitian.  More importantly, make sure that other’s know that you are making a LIFESTYLE CHANGE so they can root you on and also make sure that you do not go to extremes. Most will confirm that it is more challenging to re-start the eating process for maintenance than losing the weight.

A Lifestyle (diet) of Fish, Vegetables, Multi-Grains contributes to heath & longevity

What should be included in a “Lifestyle Change” is a healthy fat; a daily dose of minerals and vitamins (2-3 tablespoon’s) will contribute to the elasticity of veins, muscles (all organs) and ligament’s. Consider exchanging the bottled salad dressing for extra virgin olive oil when enhancing a plate of mixed greens and tomato’s (Sunflower, Peanut and Coconut are also good fat’s). A high quality fish fat should be included in a meal 3-4 times a week and comes from: salmon, tuna, anchovies, sardines, mackerel all have both omega 3 and omega 6. Animal fat should be kept at a minimal of 2-3 times a week (aiming for a 7% animal fat) including: poultry, red meats, pork. Dairy fat’s are solid at room temperature, therefore must be consumed in smaller amounts daily: Butter (1 teaspoon), Cheese (1 ounce daily), Milk (skim or 1% 2-3 cups a day), Ice Cream (low fat 1/2 cup sparingly).

Below is listed a three day Calorie Shifting meal plan. Please note that the CS diet is NOT recommended or promoted.   This is all you would eat in three days!!! It lacks daily serving requirement’s of: 4 fruit, 5 vegetables, a healthy fat, multi-grains (B vitamins i.e. folic acid for the brain & central nervous system) all critical to maintaining a healthy body.

Day 1

Meal #1: Scrambled Eggs Meal

Meal #2: Sandwich (any type)

Meal #3: Flavored Oatmeal

Meal #4: Tuna Salad

Day 2:

Meal #1: Cottage Cheese

Meal #2: Scrambled Eggs [and] Mixed Vegetables

Meal #3: Chicken

Meal #4: Banana Milk Shake

Day 3:

Meal #1: Chicken

Meal #2: Fish Fillet

Meal #3: Cottage Cheese

Meal #4: Fruit Salad

HOLD ON!  Not all is doom and gloom….

The following MEAL PLAN is recommended for anyone and provides the daily intake of minerals and nutrients that your body needs to stay strong and healthy.  You can absolutely lose weight on this diet!  It’s loaded with fruits, vegetables (which burn the most calories when metabolically broke down), grains, protein and fat.  Most do not realize that eating vegetables is a trick to weight loss, due to the amount of energy your body utilizes to them breakdown.  As with any food that one consumes, read the food label to understand what a serving size is before over loading your plate and understand your meal plan when preparing your grocery list.

Follow the catagory on the left column for fruit, vegetable, meat, or bread.  The right side of the column provide just a few suggested food items.  (LS or Low Sodium is heighly recommended for weightloss.)  Vegetarians may choose meat substitutes, Tofu, beans, nuts or eggs.

Breakfast
Bread or Cereal…. Oatmeal LS, Total Cereal, Cheerios
Fruit…………………..Apple, Orange, Pear, Apricot, Banana, Cherries, Berries
Milk……………………Skim or 1% (8 oz), Low or nonfat Yogurt

Snack am
fruit (1-2 of choice.  1 fruit is 1 serving size), or Blend 2-3 Fruits with 4 oz OJ 

Lunch
Vegetable……………Cole Slaw, Green Salad, Veggie Salad, Pepper sticks, Broccoli, Cucumber
Vegetable……………LS Cream of Potato Soup  (Choice of Soup, Salad, Vegetable)
Meat (3 ounces)………Tuna, Turkey, Herring, Salmon, Beef, Chicken
Vegetable…………..(Any) Twice baked sweet potato, Aparagus saute’ EVOO and Garlic
Fruit……………… …Fruit Salad or Fruit of Choice, (Avocado and Tomato seasoned, EVOO)

Snack pm
1 0z …………………..nuts or seeds (unsalted)
Milk…………………. 1% Skim or 4-6 oz low or nonfat yogurt

Dinner
Meat (3 Ounces)………………. Chicken Patty, Pork, Beef, Fish, Turkey,
Bread……………… (Bread is optional.  Choose whole grain or wheat bread.)
Vegetable………..Lettuce, tomato and onion (cooked or raw)
Vegetable……….. Baked beans
Fruit………………. Kiwi-Strawberry or a  LS, Reduced sugar content Dessert acceptable i.e. Sherbert

Do your research before starting on a Meal Plan and altering your dietary intake.  Remember to consult with your Doctor or Dietitian so that you can make the necessary changes to a healthier lifestyle.  For more info on how to enhance Lifestyle Change read: “How to nutritionally and effectively Down Shift to 1350 Calories per day”; “How Tea’s effect weightloss” and Flatten your Tummy for a Poolside Silohouette“.   

By: Kimberly Crocker-Scardicchio

Literature Research

http://www.healthalternatives2000.com/fruit-nutrition-chart.htmlhttp://www.cancerhelp.org.uk/help/default.asp?page=116#stemhttp://www.ifanca.org/newsletter/2002_07.htmhttp://ezinearticles.com/?Calorie-Shifting-Meal-Plan&id=870062http://www.ncbi.nlm.nih.gov/pubmed/15930970?ordinalpos=4&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSumhttp://www.ncbi.nlm.nih.gov/pubmed/17412526?ordinalpos=3&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

Reducing Triglycerides and Cholesterol

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FOLLOW UP WITH: Cholesterol and Triglyceride Reducing Foods

Understanding Triglycerides in the correct amount   The body needs a supply of two types of  lipids/fats that circulate in our blood stream: triglycerides and cholesterol. Triglycerides are made in the liver and stored in fat cells, playing a key role in energy for muscle function. While this article in brief, takes a closer look at triglycerides it is equally important to keep its partner in mind, cholesterol, which is key for muscle cell membrane and making of hormone’s.  The liver builds triglycerides by using a glucose (sugar) with three fatty acids attached to it, however they can be made without food consumption as well.  After triglycerides are built, they can be stored in the liver, or sent to and stored within muscles.

     Three functions, of triglycerides are:
  1. Energy for all parts of the body.
  2. Insulation to help keep the body in homeostasis (balance of temperature).
  3. Provide adequate nutrition when we are sick, delivering fat vitamins (K, A, D, E).

How it works:  The liver creates triglycerides as stored energy. When energy levels become low, the hormone glucagon orders the fatty acids to be broken off of the sugar base. The sugar and fatty acids can both then enter energy production cycles

Cause and Effect:  The calorie is a measurement of heat energy. Carbohydrates and proteins contain only 4 calories per gram. Fats contain 9 calories per gram, thus providing the body with more than twice the amount of energy as sugars and proteins.  Triglycerides are the most concentrated form of energy found within the body, producing more than twice the amount of energy per gram than other forms of energy (protein and carbohydrates), which is why the body can store large amounts of triglycerides.

Clearing up the confusion:  Keep in mind that triglycerides are stored in fat cells and some muscle cells. While your body prefers to use fat as the main energy source, it should represent less than 30 percent of your diet. High-fat diets leave you at risk of obesity.  Your blood value must be <150 (less than 150).  More than 150 puts an individual at risk.

Fish, fruits, vegetables promote HDL Cholesterol to reduce LDL Cholesterol

An excess of triglycerides causes fat buildup in the liver and around the muscles, causing an increase in body fat percentage. Triglycerides are the most common type of fat found in your body and blood plasma. The body absorbs and uses all the energy consumed from food eaten throughout the day, getting rid of anything it cannot use turning it into triglycerides, storing them in your fat deposits.  As a body takes in more food than it can store, the unused food is stored as triglycerides in lipid cells, the more that this happens, the bigger the risk for the build up in the system, placing the individual at risk for diabetes, strokes and heat attacks.

Foods to eliminate in dietary intake in order to reduce triglyceride levels are:  Alcohol, Dairy, Pork, White Breads, Reduce Red Meat to 3 ounces twice a week.  

Read More: Remove Alcohol For Quick Weight Loss 

Food Pyramid for improved Health

Include these foods for improved Triglycerides Cholesterol and Triglyceride Reducing Foods and learn more about how to balance your meals by following Dietary Serving Guidelines . Increase Fish: Salmon, Anchovies, Sardines, Herring, Mackerel intake 4 times a week to improve quality of Omega 3 (healthy fat) and protein. By introducing fish into your lifestyle, the body responds to a fat that is easier to break down with protein that the organs need in order to have improved function. For fiber include 4 servings of Fruit and 5-7 servings of vegetables a day. Quality of vitamins and minerals is critical to a reduction of unwanted food that would otherwise by stored as triglycerides in fat (lipid) cells.  By doing so you can keep your HDL Cholesterol >70, the LDL Cholesterol <120 and Triglycerides <150.

Recipes to include in your diet

Tuna Steak

Roasted Pepper and Carrot Soup

Lemon Infused Chicken or Fish

Written by:  Kim Crocker Scardicchio

Berry Fresh & Pina Colada Frappe`s

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Fresh fruit drink.

3 Fruit servings in 1 drink!

1/2 c Strawberries’ (hulled) or Blueberrie’s washed

1 Banana peeled and quartered

4 ounce Vanilla Yogurt or Ice Cream

3 ounces  Orange Juice.

1/4 cup Crused Ice

Place all in a mixer and blend for 30 seconds.

May drink immediately, served chilled or frozen.

Pina Colada 2 servings Fruit

Pina Colada Frappe`

1 Banana peeled and quartered

1/2 cup Pineapple

3 ounce Pineapple Juice

4 ounce Coconut Cream (yogurt).  For nut allergies use Vanilla Yogurt

1/4 cup Crushed Ice (optional)

Place all ingredients into blender for 30 seconds. Place mixer in freezer for 15 minutes

Oven Roasted Chicken

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The preparation time for this dish is 10 minutes. The easiest dish to prepare and then into the oven for 1-1 1/2 hours. Read a book, watch a great movie, get office or house work done while your oven does the work!
Choose a whole Chicken, 65% of a whole chicken is edible. For 4-6 people choose a 4 lb chicken. Cooking time for a whole chicken is  20 minutes per pound.

INGREDIENTS

  • 4-6 pound Whole Chicken (Remove giblets from cavity. Wash and pat dry with paper towels)
  • Salt, Pepper and Sage to taste
  • Lather chicken with 1/4 cup oil or butter
  • 3-4 Rosemary Sprigs
  • Lemon for the chicken
  • 1/2 c. water
  • 1/2.c white wine

Wash and dry chicken

4 Tips to a Juicier Chicken

    1. Pre-heat oven to 450F or (232C) then reduce oven 375 F (180 C) temperature when placing chicken into over.
    2. Internal temp. of chicken will reach 180 F (or 82 C).
    3. Remove chicken from oven after it is cooked and re-cover with tinfoil, as it slowly cools down. Must allow chicken to rest for 15 minutes before thinly slicing.
    4. Another trick is to layer bacon slices onto top of chicken to provide constant moisture to chicken and follow the rest of recipe.
DIRECTIONS FOR MEAL PREPARATION

Preheat oven to 450 F. In a bowl mix 3/4 tsp, salt and 1/2 tsp pepper, 3/4 tsp sage, set aside. Rub vegetable or olive oil, or butter onto the chicken, this will reduce the water loss from the chicken and maintain a juicier bird. Rub seasonings onto all sides of chicken and inside of the cavity (Use all the seasoning!) Squeeze the juice of 1 lemon into the cavity of the chicken and then place  the lemon halves into the chicken cavity.

In a roasting pan, (if available use a roasting rack) rest 4 rosemary sprigs about 3-5 inches in length on bottom of pan. Place chicken on top of rosemary. Add water and wine. (If desired, spoon raw vegetables around chicken.) Cover pan with tinfoil. Place chicken into oven, reduce temperature to 375F. Allow chicken to bake in oven covered for 60 minutes. Remove tinfoil, let chicken finish baking for 30 minutes.      TOTAL COOKING TIME depends on the size of the bird. Allow the chicken to cook 20 minutes per pound.

Ingredients for vegetables

Roasted Vegetables

  • 3 onions peeled and quartered
  • 4-6 potatoes washed and quartered (optional peeled)
  • 4 Carrots quartered
  • 3 Zucchini’s quartered (lightly salted to remove bitterness)
  • Mushroons
  • 1 tsp Salt
  • 1/4 Pepper to taste
  • 1 tsp Turmeric
  • 2 Whole Garlic Cloves (peeled and minced)
  • 1/4 c. Olive Oil

In a separate oven proof dish, add all ingredients and mix well with a spoon.  Place into oven and allow to bake along side chicken for 1 hour.

Pork & Roasted Vegetables

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The preparation time for this dish is 5 minutes. The easiest dish to prepare and then into the oven for 1-1 1/2 hours. Read a book, watch a great movie, get office or house work done while your oven does the work!

Choosing a Pork or Beef Roast.  Allow for water loss when working with meat, measure 5 ounces per person.

Serving 6, 30 ounces or buy a 2 lb pork roast (900 g, round up to 1 Kilo of meat).

INGREDIENTS

3 onions peeled and quartered (Red or Yellow)
Do Not peel following vegetables to optimize flavor of dish.

  • 4-6 Red Potatoes washed and quartered
  • 4 Carrots quartered
  • 3 Zucchini’s quartered and lightly salted (removes bitterness)
  • Salt and Pepper to taste
  • 1 teaspoon Turmeric
  • 2  Garlic Cloves (peeled and minced)
  • 1/4 c. Olive Oil

Pork or Beef Roast (washed and patted dry with paper towels)

  • 1 tsp each Salt
  • 1 tsp dried Sage( or 1 Tbsp freshly chopped) .
  • 1/4 tsp Black Pepper
  • 3-4 Rosemary Sprigs
  • 1 1/2 c. Water
  • 2 Tbsp soy sauce for Pork Roast
  • 1 cup red wine for Beef Roast
  • 1 Tbsp vegetable oil

DIRECTIONS
Preheat oven to 450 F (232 C).

In an oven safe dish place washed and quartered vegetables. With a large spoon turn 1/2 tsp salt, 1/4 tsp pepper, 1 tsp turmeric, rosemary springs, garlic, olive oil into vegetables until they are well coated. Place into oven set at 450 F.

Place skillet on medium high heat for 1 minute and then add 1 Tbsp vegetable oil.  Add meat to skillet and sear each side for about 2 minutes. The meat is ready to turn when is easily releases itself from pan. (Don’t fight to detach! The meat will detach itself once completely seared on one side.)

Rub seasonings onto Pork poast

In a bowl, mix 3/4 tsp, salt and 1/2 tsp pepper, 3/4 tsp sage. Rub seasonings onto all sides of roast. (Use all theseasoning!) In a roasting pan, rest 4 rosemary sprigs about 3-5 inches in length on bottom of pan, place pork, or beef roast on top.  Add water, soy sauce (or wine). Cover pan with aluminum foil and seal edges.

Leaving vegetables in the oven to continue baking. Reduce oven temperature to 325F (150C) when placing roast in the oven and bake roast  for 20 minutes per pound (450 grams). Internal temp. will reach 160 F or 72 C. Using oven gloves, carefully remove pan from oven and place onto a pot pad. Keep covered and allow roast to rest for 10 minutes. With a large meat fork and butcher knife thinly slice meat. Remove vegetables from oven and with large spoon, gently place vegetables around meat for presentation. Buon Appetito!