Reduce 500 Calories a day, Lose 1 pound per Week

Condiment & Fats can be Substituted to achieve Weight Loss 

Add fruit to smaller size sliced cake and reduced fat whip cream in order to save on calorie intake. The body burns more calories when digesting fruit.

A deficit of 690 calories a day is an investment in losing 1 pound (.454 g) a week. Simply by cutting 500 meal calories throughout the day will reset your week to weight loss success! Add in quick pace walk (4.0 mph) for 30 minutes/day, to benefit from another 190 lost calories. Combining a decrease in dietary intake and an increase in exercise in order to help gain control of realizing your dream to a healthier and more fit You! At only takes moderation and modification to lose a total of 3,500 calories a week=1 pound weight loss.

Tweek a recipe by substituting ingredients or changing the cooking technique. The USDA Dietary Guidelines for Americans emphasizes we need to reduce the amount of fat, sodium (salt) and added sugar we consume and increase our consumption of fiber. The fact sheet below provides suggestions to decrease the amount of fat, sugar, and salt (sodium) in your recipes, optimizing a nutritious meal without the extra calories.

In order to achieve a higher fiber intake, add fruit, nuts or rolled oats to cakes or cookies, thereby, increasing total fiber intake. Remember you can experiment with recipes and change ingredients. You may also be able to find other recipes that are similar to yours that have less fat, sugar, salt, and have more additions of nutritious ingredients.

Tips to decrease total fat
Most recipes can substitute a healthy plant oil for animal fat. Use 25% less liquid oil or solid fat called for in the recipe. If recipe calls for 1 cup use ¾ cup. Use equal amounts of oil for melted shortening, margarine or butter. HEALTHY OILS: Olive Oil, Canola Oil

Shortening and butter in baking, exchanged for:
25% reduction of fat in recipe. May also use applesauce, prune puree, or yogurt to replace butter, shortening, or olive oil in cakes. May need to shorten baking time by 10 minutes to avoid a dry cake. It’s always better to add polyunsaturated fats (plant based fat) to food instead of saturated fat (animal based dairy), by doing so total cholesterol is in line with body’s needs.

Whole milk, half and half or evaporated milk
Can be replaced
with skim milk, 1% milk, evaporated skim milk, fat-free half and half , or plain soymilk with calcium.

Butter, margarine exchanged for reduced amounts of olive oil to prevent sticking. Fat to sauté or stir-fry.
When sauteing foods reduce calorie intake by: olive oil, canola oil, or using cooking spray. (broth for vegetables). Use only 2 Tablespoons of Olive Oil or Canola Oil at a medium temperature to fry foods.

Full-fat cream cheese
Should be substituted with: low-fat or nonfat cream cheese; or for recipes substitue low-fat cottage cheese pureed until smooth.

Full-fat sour cream
Full-fat cottage cheese or use 2% or fat-free cottage cheese
Full-fat Ricotta cheese or use se part-skim ricotta.
Use nonfat or reduced fat sour cream
Fat-free plain yogurt.

Cream (Whipping cream)
Try utilizing evaporated skim milk
Use nonfat whipped topping or cream (This is only nonfat if one serving size is used.)

Eggs
Use egg whites (usually 2 egg whites for every egg) or ¼ cup egg substitute.
Whole fat cheese
Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella.

Frying in fat
Exchange for:
bake, boil, broil, grill, poach, roast, stir-fry, or microwave.

Regular mayonnaise or salad dressing
Low fat, Reduced or Nonfat mayonnaise
Reduced fat salad dressing.
Top off salads: Whisk lemon juice, oil, oregano and pepper together.

Canned fish
Buy water-packed canned products.

Fat cuts of meat w skin on
Leaner cuts of meat or ground meat, remove skin before cooking.

Tips to reduce sodium:
Table Salt
Omit salt or reduce salt by ½ in most recipes (except in products with yeast). Cook foods without adding salt.
Don’t put the salt shaker on the table: try pepper, or Mrs Dash salt substitute

Frozen or canned vegetables
Choose frozen vegetables without sauces or use no-salt-added canned goods. Rinsing canned vegetables will help reduce sodium.

Seasoning Salt or spice mixes with salt
Use salt-free seasonings and spice mixes, herbs, spices, lemon juice, vinegar, mustard, garlic or Chile peppers to flavor food instead of salt.

Seasonings high in sodium include: catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce, and meat tenderizers.

More on Salt Substitutes………..Herbs and Spices
Basil Marjoram Oregano Parsley Rosemary Sage Thyme Garlic Onion
• Use each alone or mix them together. • BASIL, OREGANO, PARSLEY taste great in tomato sauces (use low sodium tomatoes or tomato sauce). Serve the sauce with pasta or rice.

With a 2 tbsp olive oil combine equal parts of ROSEMARY, SAGE, THYME, to a GARLIC clove, half ONION for your favorite beans. • Try any of these herbs in your steamed vegetables or in soups. • Try fresh garlic and onion sauté in a tbsp oil.

Chives Dill Parsley Tarragon
• Steam any one of these with your vegetables or with fish. • Tarragon is great in soup. • Dill is great in rice with vegetables and kidney beans, or in dips with yogurt and low fat sour cream. • Chives and parsley are great on top of salad, soup or baked potato. They are also good in dips with yogurt and sour cream.

Allspice Garlic Marjoram Parsley Thyme
• Mix these herbs and spices together for a terrific meat loaf, pot roast or other red meat dish.
Marjoram Rosemary Tarragon

• Mix these together, rub on your chicken or turkey (with the skin removed) and steam it.
Curry powder Turmeric Garlic and Onion

• Mix these together with tomatoes (tomato sauce), rice, black beans and corn for a delicious Spanish flavor. • If you don’t like curry, try the same recipe without the curry powder.

Tips to reduce sugar
Reducing sugar by ¼ to 1/3 in baked goods and desserts. If recipe calls for 1 cup, use 2/3 cup. Flavor Enhancers ARE: Cinnamon, vanilla, almond and various extracts. (Do not remove all sugar in yeast breads as sugar provides food for the yeast.)

Yogurt, all varieties
Plain or “lite” yogurt with fresh fruit slices.

Syrup
Pureed fruit, such as no sugar added applesauce, or sugar-free syrup.

Sugar in canned or frozen fruits
Decrease or eliminate sugar when canning or freezing fruits or buy unsweetened frozen fruit or fruit canned in its own juice, water, or light syrup.

Ways to Increase Fiber; CRITICAL to Weight Loss
Choose fruits and vegetables with skins that can be eaten, making your digestive system work for you, burning more calories as your body tries to rid itself of indigestable cellulose within the skin. White rice prepared until al dente, 1-2 minutes short cooked to done, leaves the rice more rigid. Prepare enriched grains such as: whole grain, brown rice, wild rice, whole cornmeal (not degermed), whole barley, bulgur, kasha, quinoa, or whole wheat couscous.

All purpose flour
Substitute whole wheat flour for up to ½ of the flour. For example, if a recipe calls for 2 cups flour: Alternate with 1 cup all purpose flour and 1 cup (minus 1 tablespoon) Whole Wheat Flour. Use “white whole-wheat flour” or “whole wheat pastry flour” for total amount of all-purpose flour.

Pasta, cereals crackers, cookies
Now the choice can be whole grain pastas, crackers and cereals, reduced –fat cookies.

White bread

100% whole wheat bread and 100% whole grain bread.
Aunt Millies bread often will have 2.5-3 grams of fiber per serving.

By: Kimberly Crocker-Scardicchio

Sleepy Time Nutrients

sleepBio-rhythms are critical to our routines from sleeping, awaking, working, and hunger. All are energy related, therefore it stands to reason that both nutrient and quality caloric intake may contribute to ones ability to fall asleep and stay asleep. Consider your dietary intake before taking sleep medication; by making a few nutritional and routine changes you may find that you are able to take control of your night’s rest.

Relax, let go of your day.  32% of the population actually meet the Dietary Reference Intake (DRI) of magnesium. Without it the body is unable regulate sleep, its deficiency leads to asthma, depression, diabetes, insomnia, and osteoporosis. It can reduce the severity of symptoms related to: fibromyalgia, migraines, heart attack, premenstrual syndrome, stroke. “Magnesium is required for the active transport of ions like potassium and calcium across cell membranes. Through its role in ion transport systems, magnesium affects the conduction of nerve impulses, muscle contraction, and normal heart rhythm”, stated by the Micronutrient Information Center at Linus Pauling Institute at Oregon State University.

By including a variety of foods it easy to obtain the necessary amounts of magnesium needed for one to fall asleep.
Consume: dark leafy greens (spinach 1 cup raw 24 mg vs. 1 cup cooked 157 mg), pumpkin or sesame seeds (1 oz 150 mg), brazil nuts (1 oz/28 g 125 mg), almonds (1 oz/28g 93 mg), avocado (1 chopped 58mg), beans/lentils (1 cup cooked 148 mg), Mackerel fish (3 oz/85g 82mg).

Zinc Inhibits Magnesium. While it stands to reason that certain medications can interfere with proper magnesium absorption (discuss with Doctor), a study conducted on men, and another study on adolescent boys showed that the mineral zinc decreases the body’s absorption of magnesium. However increased amounts of protein (3 ozs/90g) promote magnesium absorption.

The body needs zinc for cell/energy metabolism, growth, development, cell signaling systems, immune system, neurological development, reproduction. Found in all body tissues zinc is important for enzyme and hormone function, vision, taste, smell, and in wound-healing.

Since both nutrients are critical to the life cycle, newer DRI standards suggest that amounts of magnesium should be increased to the following: Men DRI 420 mg/day and Women 320 mg/day. (old DRI: M 300 mg and W 270 mg)

Depletion of zinc & magnesium can come from consuming high amounts of coffee and tea.

Stay Asleep with potassium.  Potassium is an electrolyte that promotes fluid balance within the body, ridding excess sodium, aiding in cellular growth, and muscle contractions. It is found in most fruits and vegetables containing Vitamin C making it readily available and can be included at almost every meal.
Eat: grapefruit, berries, oranges, bananas, kiwi, avocado, melon papaya, corn, and potato.
Men and Women (DRI) 4,700 mg/day.

Wake up Rested.  Include foods with Vitamin B6 and the protein Tryptophan. Vitamin B6 helps create serotonin from the protein Tryptophan. Serotonin is neurotransmitter that is linked with happiness.  In simplified terms, a Neurotransmitter (serotonin for example), is like the super-autostrada of information in your brain that allows different parts to talk to each other. Tryptophan is converted to serotonin while one sleeps.
At dinner time find health and comfort by including variety of foods: eggs, oats, bananas, poultry, meat, whole grain pasta, fennel or sunflower seeds, figs, fish, peanuts, milk, cottage cheese, and 1 ounce chocolate.
Men and Women Vitamin B6 DRI 400 mcg/day
Men and Women Tryptophan DRI 67 mg

Exercise is equally important to de-stress the body, provide oxygen to the muscles, excite, create neurons, and promote relaxation. 30-60 minutes a day, 4-5 times a week will keep your body and brain energized and strengthened.

Foods that should be avoided are: fried, fatty in taste, salty, sugary, artificial sweeteners, and caffeine 6 hours before bedtime.

A sample menu has been put together to present an idea of what your dietary intake should look like in order to stabilize your bio-rythym and have a more restful night.

By: Kimberly Crocker-Scardicchio

Suggested Menu to Promote a Rested Body
Breakfast
Yogurt
Wheat Toast
Fruit of choice: orange, banana, kiwi, melon
Tea

Snack
1 ounce pumpkin seeds
Banana
Water

Lunch
Bean or Lentil soup
Sandwich: Turkey, Avocado, lettuce, cheese
Fruit
Peanuts
Water or tea

Snack
Apple
Celery
Water

Dinner
Poultry, Meat, or Fish 4 ounces
Pasta, rice, or potato
Dark leafy green salad
Cottage Cheese
Fruit of choice
1 ounce Brazil Nuts
Glass of Wine, Water or Milk

References:

Euphoria, Pleasure, Happiness! Which Nutrient do You Need?

Need a pick me up? Do you feel deflated, demotivated, or depressed? Such pessimistic symptoms can leave one dragging their feet, however, can also be combatted through an intake of dietary nutrients that provide a natural supplementation for enhancement of moods

Foods that Increase Euphoria & Pleasure Release Dopamine

A good reason to consume 1 ounce of dark chocolate a day is that it has the chemical phenylethylamine which releases dopamine.  Dr. Mindy Dopler Nelson of Stanford University,  states that, “The compound is thought to be  responsible for the high you experience after eating chocolate because it releases natural feel-good chemicals called endorphins in your brain.  According to All Chocolate, PEA is released by the brain when people are falling in love, and this might explain why chocolate and Valentines Day are so closely linked.”

Chocolate has a chemical that causes dopamine to be released in the brain, inspiring a sense of euphoria and pleasure.

Dr. Nelson explains, “Chocolate is a stimulant that will release the dopamine that creates that pleasure feeling. It’s in the cocoa. There’s more of it in dark chocolate than in milk chocolate. But there’s something about the fat in the milk that also will make you feel good. Some people associate a comfort food with a high-fat food. There also are antioxidants in the dark chocolate, but watch the dosage! Excess can be harmful for your liver and pile on the pounds. Dopamine has an amphedamine effect, hence the term chocoholic. You also cannot ignore the fact it contains mucho caffeine that will keep you up at night. (And if you don’t get enough sleep it will effect your serotonin level.)

Other food sources of phenylethylamine are: Almonds (can promote migraine headaches if too many are consumed.) and Cheese should be consumed in 1 ounce or 28 grams per day, Red Wine (4-6 ounces or 125-200 ml per day) and Tomatoes.  An apple a day contains tyrosine which also converts to dopamine.

Eat to Improve Mood, Memory, & Sleep: vitamin B6 & Trytophan

If diagnosed with depression, try pursuing some dietary changes before starting medication, or implement in addition to the intake of medication.  Facing depression head on, incorporating walking twice a day along with new nutritional choices and professional help can give you a new perspective on life.  Your daily dietary intake should consist of 2-3 of the following through out the day:

  • Nuts (1 ounce, or 28 grams a day) Cashews or Brazilian Nuts are also linked to reducing coronary, depression, and diabetic symptoms in addition to promoting weight loss.
  • Bananas (1 banana per day)
  • Poultry for protein (tryptophan. 4-6 ounces)
  • Salmon
  • Tofu
  • Milk  (8-16 ounces or 245-490 ml per day)
  • Yogurt (4-6 ounces a day or 125-200 ml day)
  • A plate of Sri Lanken Chicken Cashew has nutrition properties to reduce symptoms of depression.

Cashew nuts are very rich source of minerals. Minerals especially manganese, potassium, copper, iron, magnesium, zinc and selenium are concentrated in the nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and prevent deficiency diseases.

 “Vitamin B6 and Tryptophan”.   Foods such as turkey, chicken, quail, banana, and even milk can fight depression symptoms. All contain Vitamin B6 (which helps create serotonin) and have the protein Tryptophan  that can be converted to the neurotransmitter, serotonin, which is linked with happiness, or known as a “Mood” enhancer.  In simplified terms, a Neurotransmitter (serotonin for example), is like the super-autostrada of information in your brain that allows different parts to talk to each other!!!

Tryptophan can be found in a variety of foods to help fight depression, they include: chocolate, bananas, poultry, meat, whole grain pasta, fennel seeds, figs, fish, peanuts, milk and cottage cheese.  A list that many can pick and choose from and find health and comfort.                                                         

Artificial sweeteners are often found in beverages and processed foods; such sweeteners depress pleasure hormones dopamine and interfere with the production of serotonin.

Foods to AVOID.  Any foods or drinks (Diet) with artificial sweetners should be avoided.  Multiple studies have shown this aritficial sweetner to depress serotonin levels. Those with a history of mood disorders or depression have been linked to a severe reaction after consuming aspartamine. Additional weight gain is attributed to aritificial sweetners, as they interfere with an individual’s “internal calorie counter” causing the hormones ghrelin (go eat) and leptin (stop eating) to malfunction. While consuming a diet drink with a meal of 700 calories, the leptin hormone does not respond to the feeling of satiety because the internal calorie counter thinks that only 300 calories have been eaten; that kind of deficit adds up to weight gain and to depression.

Stay on the medication.  Do talk to your doctor about how you can work with them in pursuing necessary dietary changes that will nutritionally benefit you as well.

Nutritional Facts:  Include foods in your diet with B Vitamins. They contain two amino acids: Phenylalanine and Tyrosine, which are precursors to noraepinepherine and tryptophan, which are precursors to the neurotransmitter, serotonin.

Other vitamins which may contribute to mood enhancers are: zinc, selenium, calcium, Vitamin D, iron and magnesium.

By: Kimberly Crocker-Scardicchio

Literature Research

Nutrition for the Colon

An abundance of flavonoids from fruits and vegetables are the best way to nourish the colon. Specifically, tomatoes, sauces, and salsa are cleansing and important for colon health.

Each organ must be properly nourished and cared for through daily meals, snacks and beverages. Likewise, each organ has a list of foods to avoid that have demonstrated the ability to inflict harm,  lead to malabsorption, food intolerance, disease, or cancer. It is important to note that there are variables to colon health, in addition to nutrition, which should all be discussed with your doctor.  (Genetics, Habits, Lifestyle, Vices)

The colon (large intestine) functions as an internal sewage system, has 4 sections and connects to the anus for excretion of feces.

The Large Intestine, or Colon, has four sections: the ascending colon, the transverse colon, the descending colon and the sigmoid colon. It is about 6 ft in length and due to its diameter in width, it is called the large intestine ending at the anus where the feces is excreted. The small intestine is 26 ft in length and much smaller in diameter and therefore, bears the name of small intestine.

The purpose of the large intestine is to carry the sewage (digested or undigested foods) from our bodies.  As modern society has “developed”, the food consumption has changed from: fruit, vegetables, meat, poultry, fish, and oils, to food that has been engineered such as: cookies, chips, candy, and soda.

Toxins and Mucus.  The human body was not designed to digest toxin filled foods. When consuming harmful foods, a signal is sent from the stomach, to the intestine, to alert the colon as to what is coming down the line.  The colon produces a mucus to protect itself from the harmful foods and toxins.  Overtime an accumulated thick layer of hardened mucus has lined the colon that can weigh between 5-11 pounds! The mucus production should disintegrate on its own through occasional use, over use leads to toxemia and disease.

Weight Loss.  Choosing to “diet” can further a problem by introducing fruits and vegetables  to an already blocked system.  Before changing eating habits, a doctor may advice the patient to fast and then to flush their bodies of the toxins by taking a laxative (colenema). This is a safe cleansing that can be done in the privacy of one’s bathroom.  For a natural cleansing: Cut a lemon in half, squeeze the juice of both lemon halves into a glass of water.  Drink twice a day; once in the morning and after dinner. (Just as a car engine would not have new oil added to the old filthy built up oil, a clean engine is often the best way to begin a new dietary lifestyle.)

American Cancer Society Identifies Risk Factors

Type 2 Diabetes.   According to the American Cancer Society, “People with type 2 (usually non-insulin dependent) diabetes have an increased risk of developing colorectal cancer. Both type 2 diabetes and colorectal cancer share some of the same risk factors (such as excess weight). But even after taking these factors into account, people with type 2 diabetes still have an increased risk. They also tend to have a less favorable prognosis (outlook) after diagnosis. Nourish the Colon with optimal choices.”

Genetics: Increased risk factor is tied to familial Colon cancer “with a history of colorectal cancer in one or more first-degree relatives (parents, siblings, or children) are at increased risk. The risk is about doubled in those with a single affected first-degree relative. It is even higher if the first-degree relative was diagnosed when they were younger than 45, or if more than one first-degree relative is affected.

People with a family history of adenomatous polyps or colorectal cancer should talk with their doctor about screening before age 50. If you have had adenomatous polyps or colorectal cancer, it’s important to tell your close relatives so that they can pass along that information to their doctors and start screening at the right age.”

Familial adenomatous polyposis (FAP): “FAP is caused by changes (mutations) in the APC gene that a person inherits from his or her parents. About 1% of all colorectal cancers are due to FAP.

People with this disease typically develop hundreds or thousands of polyps in their colon and rectum, usually in their teens or early adulthood. Cancer usually develops in 1 or more of these polyps as early as age 20. By age 40, almost all people with this disorder will have developed colon cancer if the colon isn’t removed first to prevent it.

Gardner syndrome is a type of FAP that also involves benign (non-cancerous) tumors of the skin, soft connective tissue, and bones.”

Hereditary non-polyposis colon cancer (HNPCC): “HNPCC, also known as Lynch syndrome, accounts for about 2% to 4% of all colorectal cancers.  The cancers in this syndrome also develop when people are relatively young. People with HNPCC can have polyps, but they only have a few, not hundreds as in FAP. The lifetime risk of colorectal cancer in people with this condition may be as high as 80%.

Women with this condition also have a very high risk of developing cancer of the endometrium (lining of the uterus). Other cancers linked with HNPCC include cancer of the ovary, stomach, small bowel, pancreas, kidney, brain, ureters (tubes that carry urine from the kidneys to the bladder), and bile duct.”

Recommended Dietary Intake

  • Water, or water with juice of fresh lemon twice a day
  • 2-3 cups Green Tea (decaffeinated) a day
  • Daily Aspirin
  • Raw Plant Foods (fruits and vegetables)
  • Aloe Vera (beverage) http://aloe-verajuice.com/
  • Broccoli & Kale. Butyrate is formed in the colon through bacteria fermentation, in the presence of carbohydrates rich in fiber.  Known to have a number of anti cancer effects, certain foods  are recommended for preventative colon care.
  • Sweet Potatoes (Vitamin A, C, E, Pantothenic Acid, Manganese, Phytosterols) increased motility of bowels so toxins move quickly through, protection against cellular mutation.
  • Mushrooms, Onion, Garlic allows for the immune system to work more aggressively.
  • Yogurt:  Returns balance of healthy bacteria and resident flora, which promotes bowel movements and waste elimination.  Yogurt is rich in Vitamin D and Calcium, both are imperative to organ health.
  • Tuna (Omega 3 for cellular reparation)
  • Turmeric (gives color to Curry. Can be placed into a spice shaker and used on vegetables, soups, salads, poultry, fish, pasta, rice) anti-carcinogenic
  • Cinnamon: anti carcinogenic
  • Dried Fruit, Beans, Brown Rice all have fiber that remove toxins from the intestine.
  • Flavonoids are antioxidants and should be consumed daily; found in all fruits, vegetables, herbs, spices
  • Foods that produce Butyrate to remove toxins are: green vegetables, beans, nuts, seeds, sweet potatoes, whole grains.

What has shown to Harm the Colon should be Avoided or limited.

  • Red Meat (1’c a month: Men 3 ounces and Women 2 ounces)
  • Lamb (1’c a month reduced amounts)
  • Pork (1’c a month reduced amounts)
  • Processed Meats
  • Excessive Processed, Snacks, & Fried Foods
  • Alcohol (1 glass of wine or 1 beer once a week)
  • Smoking (Avoid!)

What has been linked to Polyps

  • Over cooked foods
  • Dairy, Cheese (no more than 1 ounce 3 times a week)
  • Red Meats
  • Fried Foods
  • Processed Foods (chips, crackers, candy, cookies, fried foods)

Foods to Avoid if a colostomy has been performed

  • Asparagus
  • Beans
  • Broccoli
  • Celery
  • Corn
  • Nuts
  • Seeds
  • Popcorn
  • Raw onions or raw garlic

Nutrient balance is critical to colon health. The daily recommended intake (DRI) of 4 servings of fruits and 5 servings of vegetables, Vitamin D and calcium all promote healthy organs.

Families who have a history of colorectal or colon cancer should discuss genetic testing and review a dietary and exercise plan with their doctor.

Kimberly Crocker-Scardicchio BASC DTR

References

3.5 Times Better vs Average Diet….YOUR SUCCESS!

3.5 TIMES BETTER THAN THE AVERAGE DIET!!!

Those are OUR numbers… Your Trust Means Your Success!   THANK YOU to 100% of my dietary consults. CONGRATULATIONS to the 70% who successfully completed 3 months to obtain a new Lifestyle!

A recent study released by a UK food company challenged me to address the program that I have set forth for my dietary consults and I was pleased to see the impact of the Mediterranean Lifestyle.  (UK & USA have similar dietary habits so the relevancy will produce more research in the states.)

Promoting longevity and a healthier lifestyle for others is paramount in my approach to coaching others to nurturing a long term habit, while avoiding the pitfall of a quick tip to a short term weight loss.  Slow and steady are the results that individual notes weeks, months, and years later as maintenance is easy to do, because adaptation to nutritional intake becomes the new norm. http://eatknowhow.com/personal-consultation/

The individualized Mediterranean Lifestyle that I set forth for my clients is tailored for that person’s dietary needs, and it is performing at a FANTASTIC rate compared to other “diets”. We are doing 3.5 TIMES better than those who pursue other types of diets!

A UK food company surveyed dieters, finding 2 indivduals out of 5 quit within the first 7 days! 1 person out of 5 complete one month, the number does not change in reaching 3 months of practicing the new diet. In conclusion, only 20% of individuals keep their commitment to an improved lifestyle.

The cooking classes provide a support system to the “Lifestyle” that is set forth for dietary consults and for those who want to improve on familial / individual nutritional habits.

Fall classes are back in session please check the following link to so that you may set up attendance or for open or private sessions.  http://eatknowhow.com/classes/

Grateful for your trust,
~Kim

Kimberly Crocker-Scardicchio BASC DTR

REFERENCES

USA Article Published September 19, 2013: Cynthia Sass MPH RD
Original UK Article September 16, 2013:

Mediterranean Diet Low Sodium Meal Plan

The Mediterranean Diet is high in fruits, vegetables, and lean meats and seafood. The common thread is an abundance of Vitamin E found in many meals. Lastly, socialize and exercise with family and friends to make this a complete Lifestyle Change!

The following sample daily menu is a plan that incorporates both the Mediterranean and “DASH” diets, with the latter focused on reduced sodium intake.  By structuring meals throughout the week improved health will soon be noticed. One change that is noticeable with listed meals is that the calories are loaded in the morning and afternoon, the calories then taper off in the evening.

A key element to the success of this diet is reduced low salt intake in the food preparation. Fluids are equally important for a healthy lifestyle, add 6-8 glasses of water to your daily routine, choosing to squeeze the contents of 1/2 -1 whole lemon to a single  glass of water each day.

Please contact the listed telephone number if you are interested in more information or would like to establish a consultation. kimberlyscardicchio@yahoo.com

Breakfast

  • 1 slice whole wheat toast (I choose Aunt Millies “5 Grain Bread Light”, 2.5 grams fiber/slice.)
  • 1 tbsp Raspberry Jelly
  • Oatmeal (preferably 1 or 5 minute stove top)
  • 1 orange
  • (1.5  breads, 1 grain, 1 fruit)
  • 2 glasses of water (one glass of water with the juice squeezed from a fresh lemon.)

1 glass of water

10:30 am Snack
Chop and Combine

  • 1 Tbsp unsalted nuts  or sunflower seeds
  • 1 (choose 1) apple, plum, pear, peach
  • 1 four ounce low fat yogurt
  • 1 glass water
  • (1 protein, 1 fruit,  1 dairy)

Lunch

  • 2-3 oz fillet of fish, lean meat or poultry with 1/4 tsp salt or Mrs. Dash salt substitute
  • 1 c. ea. sliced carrots / zucchini (sautee 15 min’s with 1/8 c. olive oil. Add minced garlic, parsley)
  • diced 1 potato, 1 pepper, 1 peeled onion season with rosemary, thyme, 1/4 tsp salt, 1/8 c. oil. (Heat on med. for 20 minutes.)
  • 1 glass of wine
  • 1/2 cup grapes
  • (3 vegetable, 1 fruit, 1 protein,  1 fat)
  • 1 glass of water

2:00 pm   Snack

  • 1 Banana, or 1/4 cup berries, or 7 prunes
  • 1 glass of water
  • (1 fruit)

1 glass of water

Dinner

  • 1 cup lettuce
  • 1/2 cup tomato
  • 1 cup VEGETABLE: avocado, beans, sweet potato, or baked potato
  • 4 ounces of fish or chicken
  • 1 ounce of low fat cheese
  • 1-2 tsp Olive Oil and Vinegar
  • Glass of water with lemon
  • 1 Fruit of choice
  • (3 vegetable, 1 fat, 1 dairy, 1 protein, 1 fruit)

2 glasses of  water before bed

Hyper & Hypothyroidism and Nutritional Therapy

An ultra sound of the thyroid gland

Common expressions:   “I am so tired” and  “I feel cold”.  We can thank the small gland that’s wrapped around the trachea, our thyroid for various sensations. This small butterfly organ has 3 principle functions: cellular differentiation, growth and metabolism. Two key hormones (thyroxine) promotes the body’s growth & development and with help from the parathyroid gland, there’s bone formation and control of calcium in the blood (hormone calcitonin). The small double lobed gland claims to fame are also attributed to: sleep patterns, weight maintenance, moods, immune system, muscle agility and heart rate, etc.                                                                                     

While the thyroid is busy deciding how it will control the bodies energy, there may be an over production of the thyroid hormone (autoimmune disease or Graves Disease) it’s called Hyperthyroidism. Other causes linked to hyperthyroidism may be attributed to inflammation, nodules or tumors on the thyroid. You may notice an increased heat rate with exercise and excessive sweating with or without exercise.

There maybe a time  in it’s lifespan that the thyroid hormone output is reduced, called Hypothyroidism. Some of the initial symptoms are: weight gain with no change in diet or exercise, depression, and exhaustion.  The negative effects of untreated hypothyroidism are: increased cholesterol levels, strokes, cardio vascular disease and the immune system that turns on the body first attacking the thyroid itself (Hashimoto Disease). THE GOOD NEWS is that hypothyroidism is easily treated through daily medication.

Typical reference ranges for normal thyroids

Test From To Units
TSH 0.4 4.5 mU/L (milliunits per litre)
FT4 9.0 25.0 pmol/L (picomoles per litre)
FT3 3.5 7.8 pmol/L (picomoles per litre)

These ranges are only a guide. The reference range for FT4 in particular does currently vary between methods and so any ‘typical’ reference range quoted will be subject to method and local interpretation

Test results outside the reference range

  • high SH level with a low FT4 level: Hypothyroidism (under-active thyroid)
  • low TSH level with a high FT4 level and a high FT3 level: Hyperthyroidism (over-active thyroid)
  • Abnormal TSH levels together with normal FT4 levels indicate you may be at risk of developing a thyroid disorder
  • A low TSH levels together with a low FT4 levels can indicate a disorder of the pituitary gland

SYMPTOMS OF MALFUNCTIONING THYROID  can be noticed at any age and can even be misinterpreted as signs of aging;

Diagnosis. After a blood diagnosis, your doctor will prescribe a medication that you will take every morning, so that your thyroid wakes up in the morning with you, one hour after taking the medication you may eat. Within 2 weeks to 2 months, most symptoms will go away and your energy will return. The medication is something that you will take the rest or your life, a small price to pay for remaining healthy. “As of February 2010, at most laboratories in the U.S., the official “normal” reference range for the Thyroid Stimulating Hormone (TSH) blood test runs from approximately .5 to 4.5/5.0 according to the American Association of Clinical Endocrinologists.
MEDICATION INTAKE  will make a difference in homeostasis. The time of day that you take your “Synthroid” can influence how you feel, level of alertness, how you sleep and stability in weight. Studies performed show that medication taken at bedtime allows for proper absorption of the medication, without interference from nutritional minerals that could otherwise alter it’s function. Changing the time of day that you take your medication should be discussed with your Doctor.  For observation purposes they may have the switch made after a blood draw in order to better control the variables and achieve accurate documentation of the TSH (thyroid stimulating hormone).

NUTRIENTS

There are several nutrients that play key roles in the thyroid gland and the thyroid hormone function: zinc, copper, iodine, selenium and omega-3 fats. A multi-vitamin along with eating foods high in these minerals, is essential for normal thyroid hormone production and metabolism.

Dietary sources of zinc include: seafood, beef, oatmeal, chicken, liver, spinach, nuts and seeds.

Copper is mainly found in liver and other organ meats, eggs, yeast, beans, nuts and seeds.

Iodine is also an important building block for thyroid hormone.  Nutritional sources of iodine include sea fish, sea vegetables (kelp, dulse, hijiki, nori and kombu) and iodized salt.  Iodine is such a key component of thyroid health. 

FOODS TO LIMIT.  A high LDL Cholesterol number accompanied by a high Triglyceride number is linked to Insulin resistance, often noted with hypothyroidism. Foods that should be eliminated: white flour, white sugar, rice, pasta, bread, corn, potatoes (all types), cereal, desserts, dairy products, meat, citrus fruits. Caffeine, calcium should be consumed in limited amounts.   Goitrogen foods are also able to block iodine, therefore, utilization of these foods should be limited. They include:turnips, cabbage, broccoli, cauliflower, mustard, cassava root, soybeans, peanuts, pine nuts and millet, (peaches and strawberries may also interfere). Cooking, however, usually inactivates goitrogens.

BEST FOODS to promote metabolism: Sour fruits (kiwi, juice of fresh lemon), pears, apples, plums, fish, turkey, chicken, legumes and vegetables.

Selenium.  One of the best natural sources of selenium is Brazil Nuts. Selenium is an important mineral that contributes to the health of the thyroid. 1 ounce of nuts a day will benefit the small gland.

Omega-3 fatty acids will also contribute to normal thyroid function, which can be found in fish and fish oils, as well as vitamin A, which improves thyroid receptor binding and thyroid hormone activity.

Tyrosine, an amino acid and a precursor for making thyroid hormoneA deficiency of tyrosine or low protein diets can contribute to low thyroid function.  Check with your doctor if supplementation at a dose of 500-1,500 milligrams (mg) daily, which has therapeutic benefits, is needed.

Exercise. Daily exercise stimulates thyroid gland function and increases tissue sensitivity to thyroid hormone.  Try walking, biking, dancing at least 20 minutes a day.  However, walking 30 minutes twice a day, seems to encourage both the fuctionability of the thyroid and weight loss versus weight gain normally associated with hypothyroidism. While with hyperthyroidism an exercise regimen should be advised by a doctor in order to monitor a fast heart rate.

By Kimberly Crocker

References