Category Archives: Calories

Down Shift to 1350 Calories

Many people are interested in Calorie Shifting.  Not knowing how to properly reduce certain nutrients makes it a dangerous diet.   A 2000 calorie diet is what the average person is recommended to eat on a daily basis.  This provides an individual with an optimal diet, in which the body receives an adaquate amount of nutrition to keep going throughout the day. 
However, 2000 calories can also seem like alot to a smaller frame individual, or someone who is not active, both which would require less caloric intake. There is a healthy way to determine your caloric intake by removing certain foods without bringing on long term detrimental results to your organs, muscles and bones.              Design your 1300-2000 Calorie Meal Plan…Cut calories and stay healthy!  Eat 5 meals a day and have something to drink with and between meals.  Fluids are equally important to a successful diet.

Add 1-2 glasses of water with 1/2 to 1 whole lemon each day.  One may also drink 1-2 cups of 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). Also read about if you should Avoid Sports Drinks?.

Typical 2000 Calorie Recommended Meal Plan

  • 4 Fruits- 240 calories,  (approx. 60 calories each)
  • 6 Vegetables- 290 Calories, (approx. 48 calories each)
  • 5 servings Bread -200 calories, (Aunt Milles bread has 80 calories per serving)
  • 3 Milk/Dairy -300 Calories, (Approx. 100 calories per serving)
  • 2 Meats or Fish -600 Calories, (Approx 300 calories per 3 ounces)
  • 3 Fats -360 calories.   (Approx. 120 calories per tablespoon)

  • 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!

 Meal Plan with reduced caloric intake. 

NEW Total: 1350 Nutritional Calories, 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. 

For more great articles on Nutrition Facts, Health Hints, Dietary Intake and Recipes Eat Know How.

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

Guiltless Ordering Tips to Empower Mid-West Eaters

“Calorie Restriction (CR) is the fastest way to slow down our aging process” according to various research studies worldwide.  The amount that is served at the price that is given usually looks like a pretty good deal in any restaurant, but remember that we can only burn a certain amount of calories.  The rest of the calories not utilized in a 24 hour period turns to fat. Thus, a daily meal plan is critical so that each calorie that is consumed is nutrient filled. 
Knowing how to order, and understanding why we need certain foods throughout the day can only empower us when walking through the door of our favorite hometown Eatery.  The key to Guiltless eating is one must have the mindset of Whole Foods,  whether you are eating at Panera, Skyline Chili, Krogers, Wild Oats, Subway, McDonalds, or Wendy’s.  The naturally occurring vitamins and minerals within such produce will energize your mind and body throughout the work day. 

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. 

KNOWLEDGE IS POWER… CHOOSE WISELY

Pass on the chips, burgers and fries.  Ask to replace them with fish, lean meat, rice, yogurt, fruit or vegetable!

1.  Broiled Salmon or fish has Vitamins A, D, E, magnesium, calcium omega 3, 6.   Vitamins A,E, D is beneficial for skin and eyes. Magnesium assist the gut in keeping things moving, plus a mood stabilizer.  Omega 3,6 promotes HDL in removal of plaque build up in arteries plus reduces inflammation within the body.

2.  Lean meats have Vitamin B’s.  According to Life Clinic, “they help to process calories from carbohydrates, protein and fat. Your body needs it for growth and red cell production, and adequate riboflavin intake promotes healthy skin and good vision”.

3.  Bean Soup has various vitamins and magnesium!  We need 600-800mg magnesium to balance the calcium so that constipation is not an issue. Magnesium is found in fish, pumpkin seeds, nuts and beans.  It is also a mood enhancer curving depression, fatigue, leg cramps, migraines, loss of appetite, nausea, vomiting and high blood pressure.

4.  Leafy greens and  salads with nuts or seeds vineagrettes. Obtain magnesium, Omega 3,6.  for Vitamin K, A and iron.  Promotes blood coagulation (vit. K) plus  skin cell repair.   

5.  Vegetable Sticks, Fruit for fiber, vitamins, nutrients and antioxidants to combat free radicals.

6.  GO FOR Multi-Grain or Whole Wheat breads.  When wheat (or any other grain) is processed into flour the germ and the bran (which contain most of the nutrients and fiber) are discarded. The whiter the flour the more nutrients have been stripped away. At this point I consider it a serving of sugar and not a ‘grain’.

7.  Lemon water . Lemon has Vitamin C (any fruit or veggie), which allows for iron to better bind to hemoglobin (red blood cells), reducing opportunity for anemia.

8.  Skim or 1% milk (also leafy greens).  We need 1200 mg of calcium a day found in milk and leafy greens.  Calcium contributes to healthy bones and muscles so that when they are stronger weightloss is more prevalent.

9.  Oolong, Green and Black teas are some of the best teas with the highest amount of anitoxidants present per mg. It’s a great way to keep your cognitive functions healthy and focused!  Additional evidence boasts of Oolong tea benefiting your pancreas and optimizing it’s ability to work better too.

BE EMPOWERED.  Know what nutrients you are providing yourself with and why you need them.  To eat Guilt Free is to eat with a sense that you are giving your body the best that you can for the day.  The Whole Foods will help you to combat Depression, keep Diabetes and Heart Disease at bay.  Nutrients from Whole Foods strengthen your body so that pathologies requiring medication can be kept at lower doses.  French fries, chips, chocolates, soda’s, white bread, or large amounts of cheese are all tasty, but must be eaten in small quantities, reducing intake of no more than 3 times a week.

 By: Kimberly Crocker

Literature Research

http://www.ncbi.nlm.nih.gov/pubmed/12766099?ordinalpos=5&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

http://www.ncbi.nlm.nih.gov/pubmed/16618952?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

http://thyroid.about.com/b/2005/05/26/what-you-need-to-know-about-the-benefits-of-magnesium.htm

http://www.lifeclinic.com/focus/nutrition/vitamin-b2.asp

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?.

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