Author Archives: Kimberly Crocker

Cherry Liquor

Enjoyable home made Cherry Liquor

Cherry Liquor is an all season drink that  can be enjoyed with springtime cherries! Recipes for Cherry Liquor are shared between family members; served over ice in the warmer months and at room temperature during the colder months. With a few ingredients and patience, it is easy to make the cherry liquor. There are two options to choose from for the volume alcohol.

1 pound pitted cherries.
1 liter of 75% or 90% alcohol
1 large pitcher or jar with a tightened lid that holds 2 liters of liquid.

A four season drink!

STRONGER LIQUOR Recipe is for 37% alcoholl volume.
1-2 pounds pitted cherries
600 grams of sugar (2 3/4 cups)
1100 millilitres of water (2 1/3 cups of water)

OR for less volume of alcohol

WEAKER LIQUOR  Recipe is modified for 29% alcohol volume.
1-2 pounds of pitted cherries
770 grams of sugar (3 1/4 cups)
1300 milliliters of water (3 1/4 cups of water)

Cherry Liquor Preparation 
WIth a cherry pitter, or a knife, remove the nut from the center of the cherry and discard. Place cherries into a large container, add the alcohol, seal, and set aside.

In a sauce pan over medium heat add water and sugar. Stirring constantly for 7 minutes allow the sugar to dissolve, and the simple syrup to thicken. Allow simple syrup to cool for 30 minutes; add sugar water to cherries soaked in liquor.  Seal and place into the refrigerator if serving during the springtime or summer.

Best served at room temperature during the colder months.

 By: Kimberly Crocker Scardicchio

Health Properties of Lemon Juice

The miracle that exists in the power of lemon juice cannot be underestimated.

Squeeze the contents of both FRESH lemon halves into a glass of water and drink twice a day. (Lemon juice from stores have stabilizers and should be avioded.)

Having discussed the many benefits of lemon juice with clients, cooking class students, family, and friends I felt it important to share the latest research written by By Traci Joy, eHow Contributor.

How  to Use Lemon Juice

Everyday  Uses for Lemon Juice

“There are a few special properties of lemon juice that give it its health  benefits. The first is a group of compounds called limonoids. Limonoids are  found in many citrus fruits, including lemons. According to the American  Dietetic Association, limonoids are responsible for the bitter taste in citrus  fruits such as lemons and graprefruit. One limonoid in particular, called  limonin, is found to have cholesterol-lowering effects as well.A study in the November/December 2007 issue of “Alternative Therapies”  reports that 80 percent of the cholesterol in the body is made in the liver,  built with a substance called apolipoprotein B and triglycerides. The limonin,  found in lemons, works by slowing the production of both apolipoprotein and  triglycerides. Lemons also contain high amounts of vitamin C, a very powerful  antioxidant that is reported in the June 2006 issue of the “Nigerian Journal of  Physiological Sciences” to dramatically reduce total cholesterol levels after a  mere 30 days of supplementation.

Putting It Into Action

  • Now you know that lemon juice can help you reduce your cholesterol levels,  but you should also know exactly how to use it. You can substitute lemon juice  for high-fat dressings on salads, or saute chicken or fish in lemon instead of  butter.

    You can also use the lemon juice as a drink. Take a fresh lemon and wash it  well. Roll it on the counter top to soften it inside. Cut the lemon in half and  squeeze it into one cup of warm or hot water. Use the other half of the lemon in  a cup of hot water at night. Doing this every day will help bring down your  cholesterol levels, and increase your intake of vitamin C.”

    By Traci Joy, eHow Contributor

Read more:  http://www.ehow.com/way_5724560_can-lemon-juice-reduce-cholesterol_.html#ixzz2XtMhlT81

Limoncello

Italian Limoncello

Italian summers are associated with fresh fruit, especially Lemons! Limoncello recipes are handed down from family member to family member; the liquor enjoyed in a one ounce shot glass over the summer at the end of lunch or dinner as a digestant.

With a few ingredients and patience it is easy to make the Limoncello liquor, listed below is what will be needed over  a seven day period.

Day 1
2 lemons per 250 ml’s of alcohol with a thick hardy skin.
750 ml of 95% Grain Alcohol (EverClear)
1 750 ml with tightened lid

Day 7

This recipe is modified for approx. 29% alcohol volume.
300 ml’s (1 1/4 cup)  of pre-made lemon alcohol
450 grams of sugar (1 3/4 cups)
450 milliliters of water (1 3/4 cups of water)

(May adjust for sweetness of liquor by reducing lemon alcohol to 1 cup, and increasing simple syrup by adding 2 cups sugar to 2 cups boiled water.)

Day 1 Lemon and Alcohol Preparation for Steeping
Peel the lemons (a small amount of white pith could be visible) and place into the container.
Add the alcohol. Seal and set in a dark corner for 1 week and allow the alcohol to take on the yellow color off the lemons; the peel will become pale yellow to white in appearance.

Day 7 Make Simple Syrup and Combine the ingredients for the limoncello liquor
Add 450 mls water to saucepan and bring water to a boil, add 450 mls sugar. Remove from heat, stir constantly until the water becomes clear, (about 2-3 minutes) Set aside and Allow to completely cool.

Take the container of lemon alcohol, open and add to a clear 750 ml bottle. Add the cooled 450 mls simple syrup to the container, Tighten lid and gently shake the bottle. Store in the freezer. Enjoy by itself, over cake, over ice cream, or serve on the side of a platter of aged cheese.

Kimberly Crocker-Scardicchio

OUNCES=POUNDS! Lose Weight an Ounce at a Time

Exercise and Mediterranean Diet are the perfect pair in promoting health!


Weight loss and appetite seem to be oxymorons, but they can work together as every ounce lost leads to a pound less over time.  Nutrition and health can be tied into one diet that has proven to promote an individual’s longevity; the Mediterranean Diet. The Mediterrnaean Lifestyle allows one to enjoy eating  seasonal and locally grown fruits /vegetables, with an emphasis on community socializiation; walking with friends and family.The Mediterranean Lifestyle is riding a wave into North America after being enjoyed for 1000’s of years globally by other countries.  The following information focuses on calorie reduction through walking and testimonies from those who chose to get healthy. For more information read: Mediterranean Diet and 1200 Calorie Diet

WEIGHT LOSS MUST: 500 calories reduced daily.  7 days x 500 calories = 3500 calories in 7 days.  There are 3500 Calories in one pound! So in one week the possibility is high that an individual can lose one pound.
EXERCISE MUST DO: 30 minutes alone of  aggressive exercise burns 168 calories
Consider walking twice a day for one hour then burns 336 calories.
Walking 2’ce a day for 30 minutes, 7 days a week will burn 2352 calories a week.

Combined with a streamlined Mediterranean Diet will encourage a higher metabolism, burning additional calories.

ADDITIONAL Exercise Information: Goal of 10,000 pedometer steps =5 miles.  (i.e. 2,000 pedometer steps equal 1 mile)
10,000 steps means a potential of 504 calories burned per day through exercise alone.
WEIGHT LOSS TESTIMONIES: I recently pulled some information from a variety of anonymous clients to see what was working for them in their own personal weight loss, all who follow the structure of the Mediterranean Diet. Some answers are original and will surprise; use any one suggestion to leverage as personal motivation as you reinforce your own weight loss!
  1. 3 bite rule. Once meal is in front of them, 3 bites (1 Tbsp=1 bite) per food is eaten. Uses sandwhich plates for all meals. Sticking with the pla, they reinforce this philosophy when eating out and puts the remainder food into the garbage. This has helped with portion control, quality of nutrients, quick weight loss. Total weight loss in 4 months 20 pounds.
  2. Food Journal has helped establish personal menu’s. Exercise 30 minutes in the morning before work
  3. Serves their plate and then moves half the food on their plate to their spouses plate.Exercise 30 minutes in the evening. Total weight loss in 6 weeks is 9 pounds.
  4. Plans on the go: Fitness Pal: Counts down from 1200 calories to 0 calories each day in order to manage TOTAL calorie consumption. When 1200 have been reached the rest of the day is water only. Swims and works out at gym for one hour each day. Total Weight loss in 6 months 38 pounds.
  5. 30 minute walking a day.  Attention to calories divided into 3 meals + 1 snack over the day.  Food journal to see the success. 100 Jumping Jacks to conclude the day. Total Weight Loss in 4 weeks is 5 pounds.
  6. YES, attention to every bite and every meal. YES, to small dinner. NO Cheating. NO excuses. No snacks after 4 pm. Evening walking. Fitness Pal to track dietary intake. Total weight loss in one year 48 pounds.
  7. Keeps a scale next to refrigerator. Weighs in before eating as a reminder of a personal commitment. Total weight loss in 1 month 4 pounds.
  8. Has spouse or friend remove plate when done as to not to over eat. Allows for spouse or friend to remove plate before finished eating. 45 minutes exercise after dinner. Total weight loss in 3 months 12 pounds.
  9. Eats zucchini and cucumbers every day with a peel. Exercise one hour. 30 minutes before work and 30 minutes in the evening. Food Journal helps to keep focused, rights in calories for each food. Total weight loss in 6 months 46 pounds.
  10. Stopped eating children’s food. Reduced stress. Daily Exercise. 12 weeks and lost 11 pounds!
    By: Kimberly Crocker

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