Weightloss! Easy Diet, Keep it Off!

It’s official, Spring and weightloss is putting us on the scale!  The quickest way to lose weight is to consume VEGETABLES, thereby, giving your body the opportunity to work at breaking down the soluble fiber and nutrients, while increasing the body’s metabolism.  

4 servings Fruits,

5-6 servings Vegetables,

2 servings of 3 oz meat, poultry or fish,

2 servings EVOO (Extra Virgin Olive Oil),

4-5 servings your choice:  grains, pasta, rice or bread,

1-2 servings skim or 1% milk

Additional studies published in “The American Journal of Clinical Nutrition” put forth the results of a randomized study that compared a “reduced fat diet (RF)” and a “reduced fat intake and increased fruit and vegetable intake (RF+FV)”.  The study concluded that the greater weightloss after six months was sharply noticed with the combination diet of RF+FV, by 1/3 more total weightloss!  “Reducing dietary energy density, particularly by combining increased fruit and vegetable intakes with decreased fat intake, is an effective strategy for managing body weight while controlling hunger.”  Additionally, they noted that maintenance of the weightloss was also more prevalent, “The 2 strategies for reducing energy density that were tested in this trial were both effective in reducing body weight and maintaining weight loss without prescribing limits for energy or fat intake.”  Other studies, such as the Dash Diet, TLC Diet and Mediterranean Diet concur that combining the RF+FV is the healthiest and most effective way to go. Don’t forget to exercise 20 minutes a day to encourage increased weightloss.

Find your Dietary Meal Plan here:

TRY SOME “NEW TO YOU” FRUITS AND VEGETABLES 

FRUITS

Apricots: Dried, cooked, unsweetened 1/2 cup
Banana, raw 1 medium
Clementines, raw 2 small 
Grapefruit juice: Canned or frozen, unsweetened 3/4 cup
Fresh 3/4 cup Honeydew melon, Cantaloupe
Nectarine, raw 1 medium
Orange juice: 6 ounces
Peaches: Dried, cooked, unsweetened 1/2 cup
Pears: Dried, uncooked 1/2 cup, Pear Juice
Pomegranate, raw 1 medium
Prunes, dried, cooked, unsweetened 1/2 cup
Raspberries, Strawberries, Blackberries, Blueberries, Gogi Berries,
Raisins, Craisins 1/4 cup
Watermelon, raw About 1 3/4 cups diced

Grilled Mango and Pineapple Sticks

VEGETABLES

Artichoke, globe (french), cooked 1 medium
Asparagus, cooked 1/2 cup, Raw 1 cup
Beans: Green, carrot sticks (steamed, add garlic, salt pepper, EVOO) 1/2 cup
Lentils (Lebanese or Jordanian style), cooked 1/2 cup
Cauliflower, cooked 1/2 cup, Raw 1 cup
Kale Chips (chopped, salt, pepper EVOO. 7 min. 400 bake oven) 1/2 cup
Corn, cooked 1/2 cup
Fennel cooked 1/2 cup, Raw 1cup
Grilled Portabella Mushrooms, 1/2 cup
Peas, green, cooked 1/2 cup, also frozen / thawed
Plantain, green or ripe, boiled 1 medium
Potato: Baked or boiled, with or w/o skin 1 medium
Pumpkin, cooked 1/2 cup
Rutabaga, cooked 1/2 cup
Spinach Salad with 4 olives 1/2 cup
Squash, winter, cooked, mashed 1/2 cup
Sweet-potato: Baked 1 medium or Boiled 1 medium
Cherry Tomatoes 4,Tomatoes: Raw 1 med., Tomato juice, canned 3/4 c.

 

By: Kimberly Crocker

Literature Research

http://www.medscape.com/viewarticle/558708

Obestiy…Biochemical, Hormonal, Fat or Carbs related?

There are many discussions on how obesity comes about, and is presently being researched by renowned Physicians and Dietitians.  What happens in the uterus when the fetus develops is key to understanding not only the “Nature” ( DNA ), but the “Nurture” or nourishment of the infant.  Children imitating their parents eating habits may actually begin much earlier than before starting their  first foods, outside the womb.

It’s already known that mothers who take drugs or drink will have babies born with addictions.  What about Corn Syrup and the fact that it is often a key ingredient in many processed foods? Once upon a time ketchup contained anchovies, now it contains corn syrup.  Strangely enough, many continents who have already made corn syrup unlawful in their countries, do not have the same amount of individuals suffering from pathologies, such as diabetes and kidney disease in the numbers that we have in the USA. 

The following video with Joy Behr (View), Dr. Weil, Dr. Oz and Dr. Taubes present many questions that are being studied and researched today.  You may want to additionally check out the Articles & Videos section which include topics on: Calorie Restriction, “Which Calories Do You Reduce” and Control Obesity, Control Pathologies?.

Anti-Aging Foods: Salmon, Berries, Green Tea & More

The secret to feeling and looking younger comes down to fighting inflammatory substances that we ingest. Dr. Nicholas Perricone discusses the many benefits of whole foods and why they are a must in our diet.  It’s important for readers to understand that certain nutrients work more effectively in our body when in the presence of antioxidants.   Listed below are some substances found in foods that are linked to accelerating the body’s aging process:

1. Sucrose, such as corn syrup.

2.  Certain complex carbohydrates such as: white breads, cookies, chips.

3. Trans fats, which is any oil that has been hydrogenated, i.e. shortening. 

The Great News, as noted by Dr. Nicholas Perricone, is that certain foods high in antioxidants, reduce the effect’s of inflammation, associated with anti-aging.  Some nutritional foods to consider are:    Salmon, Blueberry and Green Tea.

Anti-oxidants, when consumed can fight the oxidants (O+) by attaching themselves to the free radicals and in turn reduce inflammation linked to many aspects of the aging process, not limited to, heart disease and even wrinkles.

Salmon contains a wonderful anti-oxidant (astaxanthin), causing Vitamin C and E to work longer, promoting the health of our eyes and skin.  Additionally, salmon is an excellent source of protein, which is needed to make all cells: skin, hair, eyes, muscles and organs.  It also contains a healthy fat found in the Omega 3 which promotes HDL to reduce the negative effects of LDL cholesterol.

Berries contain anthocyanin’s, which helps Vitamin C and E work better in the body. Research performed in Denmark found that Berries are used in the the reduction of inflammation and prevention or treatment of Alzheimer’s, Parkinson’s Disease, dementia and mood disorders.

Green Tea is a brain-wise healthy drink.  February 14, 2008 it was noted in the “Journal of Nutrition and Biochem”, by Japanese researchers that, “The catechins found in green tea are a source of anitoxidative defence for the brain neurons, preventing cognitive deficits.” Green tea does not stimulate your need for food. However, caffeine found in (north american) coffee, promotes hunger and a cascading process that begins with salivase (enzymes in your mouth) and ends with HCL found in your stomach, which can only be satisfied through food intake.  These foods are not usually associated with fruits and vegetables, but cookies, cakes and pies that are linked with inflammatory substances and weight gain.   

Three strong antioxaditive foods: Salmon, Blueberries and Green Tea, should be included in everyone’s daily meal plan, in order to, maintain ones mental and physical being. Additional fruits and vegetables high in anti-oxidants are: avocado, melon, whole grains, rice, soy, nuts, cruciferous vegetables. Two spices linked to improving th circulatory system are garlic and ginger.  Water is an individual’s best friend, as the human body is composed of 60% water.  

Eat whole foods, drink both water and green tea to give yourself the winning edge in keeping your body healthy and strong, which in the end is a contributing factor to longevity.

By:  Kimberly Crocker

Literature Research

http://oregonstate.edu/dept/IIFET/2000/papers/andersons.pdf

http://www.astafactor.com/in-nature.htm

http://www.blackcurrants.co.nz/english/secret.htm

Mol Nutr Food Res. 2007 Jun;51(6):675-83.Zafra-Stone S, Yasmin T, Bagchi M, Chatterjee A, Vinson JA, Bagchi D.  Research and Development Department, InterHealth Research Center, Benicia, CA, USA http://www.ncbi.nlm.nih.gov/pubmed/17533652?ordinalpos=1&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

 J Nutr Biochem. 2008 Feb 14  Haque AM, Hashimoto M, Katakura M, Hara Y, Shido O.  Department of Environmental Physiology, Faculty of Medicine, Shimane University, Izumo City, Shimane, 693-8501, Japan.

Control Obesity, Control Pathologies???

PLEASE VIEW!!!  Dr. Oz, a nationally renowned Physician, conducts a round table discussion on “Obesity and Diets” that may or may not contribute to pathologies.  What do we really know about nutrition and how it should be individualized?  Does obesity then relate to our hormonal and biochemical make-up?  What we do know is that an individual can change their DNA (as related to predipostion) make-up based on a two year dietary intake.

Globally, research is being done on nutrition and it’s impact leading up to certain pathologies.  The North American diet, with the exculsion of Alaska, is not healthy.   It has been shown that individuals in Asia, South Europe (mediterranean) and Central America have biomarkers that are healthier than what is found in other parts of the world.  Could this be related to the “essesntial fatty acids” found in omega 3, commonly found in fish and various seafood?  Could it be related to lifestyle, more walking and working with ones hands or more rest?  I look forward to hearing from the readers and what their experience has been.

Great information not commonly known amongst the public at large.

Dr. Mehmet Oz, Columbia Presbyterian Medical Center (GUEST HOST); Gary Taubes, Journalist; Dr. Dean Ornish, Founder and President, Preventative Medicine Research Institute; Dr. Barbara Howard, Amer… (more)
Added: August 25, 2007
Category:  News & Politics

Meal Plan, Which Calories do you Reduce?

Design your 1300-2000 Calorie Meal Plan…Cut calories and stay healthy!  Eat 5 meals a day and drink Water both with and between all meals!  Fluids are equally important to a successful diet. Add 1-2 glasses of water with 1/2 to 1 whole lemon each day. Also drink 1-2 cups of Oolong tea each day. Oolong tea burns over 157% more fat than Green Tea and has become the most popular tea designed to accelerate weigh loss. 
Typical 2000 Calorie recommended Meal Plan

Breakfast
Aunt Millies Bread** (whole/multi-grain) or Oatmeal, fruit, 1% or skim milk, 1 tsp healthy fat (Olio butter)

Snack
fruit, 1 bread (2 graham crackers)

Lunch
3 ounce fish or lean meat,  2 slices of (bread whole or multi-grain),  salad with 1-2 vegetables Salt/Fat free dressing, bread,  fruit

Snack
Vegetable,  Nuts 1 oz (optional protein)

Dinner
3 ounce fish or lean meat, 2 vegetables, fruit, pasta/rice (bread),  skim milk, 1 oz no fat cheese (milk),  low fat dessert, Healthy Fat used for cooking i.e. Extra Virgin Olive Oil

**Bread: Recommend Aunt Millies Bread 2  slices is only 1 serving and 80 Calories and will save 200 calories on this Meal Plan!

Recommended Daily Servings

 4 Fruits- 240 calories,

6 Vegetables- 290 Calories,

5 servings Bread -200 calories,

3 Milk/Dairy -300 Calories,

2 Meats or Fish -600 Calories,

3 Fats -360 calories.   

 NEW Total: 1350 Nutritional Calories

Meal Plan with reduced caloric intake

May reduce Calories by Removing:  

Any 3 Bread servings -160 calories,

1 Meat serving -300 calories,

1 Fat Serving -120 calories,

1 Milk/Dairy -100 calories.

Total removed Calories  -640. 

Great Link to Check out for additional help. http://www.montana.edu/health/nutrition/healthyway.html