Author Archives: Kimberly Crocker

Animal Fat…To Eat or Not to Eat

The danger of a high Protein diet, which is commonly linked to a high animal fat diet seems to be up for discussion again during January, the month of the diet!

While a small amount of animal fat can be found in ones diet beef, chicken, fish and poultry should be consumed in the amount of 4 oz /day (114g a day).  Eating a deit high in animal fat is dangerous, a.ka. Saturated Fat and is the culprit of high cholesterol. (Unsaturated Fat comes from plant oils and nuts.) Our liver already produces a perfect amount of cholesterol (1g/day) to meet our hormone needs.
A high animal fat diet is dangerous, especially, if there is a lack of fiber and exercise in ones daily routine.  Pathologies such as artherosclerosis (hardening of the arteries due to fat lined within veins and arteries of heart, which block oxygen to the heart, causing a portion of the heart to die.), heart attack, stroke, arthritis, inflammation and kidney failure.

The heart healthy Omega 3,6, found primarily in fish (and walnuts 1 oz or 28g /day) should be consumed 4-6 oz/ day or 114-168g/day three -four times a week. This nutritional fat is a healer in that it is largely responsible for reducing inflammation of all types.

Give yourself permission to enjoy hamburgers, steak, sausage, porkloins and pies, but monitor them carefully in a daily and weekly diet as to curve nutritionally linked diseases.

By: Kimberly Crocker

Simple Spaghetti Basil & Tomato Sauce

Simple Spaghetti Basil & Tomato Sauce

1 medium onion

2 Tbsp Extra Virgin Olive Oil  (EVOO)

28 oz tomato sauce

1 tsp salt

1/4 cup milk

10 Basil leaves

120 grams Spaghetti

In a large pan bring 1 quart of water to boil.

In a medium size pan, sauté onion in olive oil for 5 minutes on medium low.

Add tomato sauce, salt, milk (helps to reduce acidity of sauce which comes from the processed seeds.)

Allow to simmer for 20 minutes. Add basil leaves to sauce at end of simmering time.

 

Place Spaghetti in large pan of boiling water and allow to boil for time indicated. Drain water from spaghetti.

Serve Spaghetti with a 1/4 c of sauce

Add Parmesan cheese on top for a delicious bite of dinner!

 

 

Nutrition Facts  Cal 149  Cal from fat 125   Sodium 391mg  Carbohydrate 48g

Note: The fat in this recipe contains heart healthy alimentary fat made of  monosaturated fat (oleic acid) and polyphenols.

 

By:  Kimberly Crocker

Omega 3,6,9


OMEGA’S 3,6,9                                                                                                                    Finally, news about this fatty acid is getting out to the community at large. What’s all fuss about and how does it benefit our bodies? The working ingredient of fish oil is omega-3, a polyunsaturated fatty acid which is also found in certain plants such as flaxseed, pumpkin seed, walnutsand extra virgin olive oil. The Mediterranean diet prides itself on balancing omega3 and 6 in it’s diet. A brief introduction to this essential fatty acid is that, there are three major types of omega 3 fatty acids that are ingested in foods and used by the body:

1. alpha-linolenic acid (ALA)
2. eicosapentaenoic acid (EPA)
3. docosahexaenoic acid (DHA)

Once eaten, the body converts ALA to EPA and DHA. EPA and DHA are more readily used by the body. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent certain chronic diseases such as heart disease and arthritis. http://www.umm.edu/altmed/articles/omega-3-000316.htm

When it comes to cancer prevention the jury is still out as there are some disagreements between the American Journal of Clinical Nutrition and Journal of the American Medical Association (JAMA).

The good news though is that the Omega 3 reduces:

  • 1. Inflammation (specifically important for after surgery)
    2. Increases HDL (Healthy) Cholesterol specifically noted with the Mediterreanean Diet
    3. Lowers Blood Pressure
    4. Prevents heart disease and stroke
    5. Decreases risk of diabetes
    6. Eases arthritis pain
    7. Weightloss “staple” fat (instead of butter a Saturated Fat)
    8. Increase Calcium levels in the body
    9. Help nerve cells communicate for good mental health 10. Promotes wound healing in “Burn Patients”.
    11. Studies on Colon, Breast and Prostrate Cancer are being researched.
    http://www.umm.edu/altmed/articles/omega-3-000316.htm
By Kimberly Crocker

Sleep for longevity, diet, beauty, health, memory

  After recently reading an interesting article on “The Benefits of Sleep”,  I reflected on the time that I lived in Italy.  Certain facts about various diets and their cultures should be embraced and put into practice .  Although diet is an important factor when it comes to longevity,  it also seems that other variables, such as sleep need to be considered as well. Is it possible that these populations within Italy, Costa Rica, Japan and Greece, which have been linked to longevity, diet, beauty, health and memory could know something about the benefits of sleep? 

Sleep is something valued and apart of their daily routines and according to the study an attribute to longevity.  The work day in Latin cultures begin between 8-9 am.  Lunch is at 1-2 pm followed by a “siesta”, with their workday being recommenced at 4-4:30pm.  They return home for a walk at 8-8:30 pm and a small dinner at 9-9:30 pm.  Of course, certain industrialized cities may require you to skip your siesta and to work  from  9 am -7 pm.  The purpose of sleep and reduced stress is valued nonetheless.

Sleep is also linked to proper nutritional intake.  For example, the two hormones affected by sleep deprivation are related to eating: gherlin, which tells you to eat and leptin, which tells you when you are full!  Lack of sleep will confuse the hormones and you will overeat, because of the decrease in leptin function.  Additionally, cortisol levels increase and your metabolism slows down.

Dr. Michael Breus PhD and author of “Beauty Sleep”, discusses the fact of sleep deprivation halting the nutrients level of activity in the skin, therefore, you wake up pale and washed out.  While sleeping, the growth hormone is performing tissue and cellular repair, allowing for a decreased amount of wrinkles and and attribution to looking refreshed.

Other studies have shown an 21% increase in mortality rates of women who did not get 7-8 hours of sleep.  Research reveals that decreased sleep is linked to high blood pressure, diabetes and depression.

Scientists have suggested that sleep allows for your brain to “sort out short-term memories into other areas so that it’s ready to take in more the next day. It maybe the way the brain rebuilds  and strengthens it’s circuits says neuro-scientist Marcos Frank PhD.

So what do you think about sleep and how does it positively or negatively effect your life and daily routines?

By Kimberly Crocker

Interested in entertaining Spanish discussions please click here

Low Sodium Meal Plan DASH Diet

“Dash Diet” 

Avoid eating foods from cans that are high in sodium (salt)

The average American presently consumes 5-8 tsps of salt per day! This is extremely dangerous in the long run for your organs, but specifically for the heart and kidneys.

Dietary Approaches to Stop Hypertension (DASH), or a low sodium diet is  an easy lifestyle to adapt by limiting salt intake to 1-2 tsp’s per day & add potassium to provide balance and flushing out excess sodium with:

Eat a Meal High in Potassium: Fruit, Veggies, Legumes, Fish

  • Fresh Fruit
  • Fresh Vegetables
  • Legumes (dried, cooked at home, seasoned: garlic, onion, rosemary)
  • Fresh Fish.
  • 6-8 Glasses of water or tea.

Following the Mediterranean or DASH Diet gives a person the proper amounts of food consumed at each sitting therefore reducing risk of hypertension for an individual.  There are a variety of Salt Substitutes on the market.   Mrs. Dash is commonly used and a favorite of most, does come in a variety of flavors. However, vegetables tossed and sauteed in olive oil with fresh herbs and fish or meats prepared with spices and herbs, add flavor and reduce sodium. Obtain more ideas on how to use Herbs and Spices to Replace the Salt Shaker

Fluids are equally important to a successful diet.  Lemon Water made with 1/2-1 freshly squeezed lemon in a glass of water each day, an additional source of potassium to rid the body of excess sodium . Foods to restrict if instructed to follow a Low Sodium Meal are: Carrots, Celery, Spinach, Beets.  Additional tips:

  • Stop consuming tap water that is conditioned with a water softener
  • Drink bottled water and Green, Black or White Tea
  • Rinse all canned foods really well before preparing them.

Meal Plan Low Sodium (LS)

Breakfast
Bread or Cereal…. Oatmeal (Instant “Heart Healthy Advanced Nutrition” LS and high Potassium)
Fruit…………………..apple, orange, kiwi, banana, dried apricots, prunes, raisins
Orange Juice or skim 1% Milk.

Snack am
Fruit 

Lunch
Vegetable……………cole slaw
Vegetable……………LS Cream of potato soup, baked sweet potato
Meat…………………..meatloaf with LS Gravy (3 0z). grilled or baked salmon, fish
Vegetable…………..twice baked potato and steamed green beans
Bread…………………wheat Roll
Dessert……………..orange sherbet, pears, plums

Snack pm 
Fruit…………………..(Choose 1) banana, Kiwi, orange, seasonal fruit
Milk…………………. ..4-6 oz low or nonfat yogurt

Dinner
Meat……………….,,seasoned Chicken Breast (3 oz)  (turned in freshly chopped herbs and garlic)
Bread……………….sesame seed multi grain bun,
Vegetable………….Lettuce, tomato and onion (cooked or raw)
Vegetable……….. .soup Lima or white beans, salad with avocado, beets, spinach
Fruit…………………fruit, melon……………LS apple pie

References