Category Archives: Diet

Low-Acid Food Diet

Watermelon is at the top of the list of the Low Acid Diet

Each individual’s “bio-chemistry and predisposition” to disease is unique and  are continuously being explored in the medical world. While a new diet is not designed to be a monthly fad, the Low Acid Diet can be applied to most individuals, especially those who may combat stomach discomfort.

The normal bodily pH of 7.35- to 7.45 keeps our bodies in homeostasis. Water has a neutral pH 7; all  foods and beverages can then labeled as more basic, for numbers higher than pH 7, or they maybe be classified as acidic, for numbers are lower than pH 7.

The Low-Acid Diet has benefited: weight loss, treats those suffer from Acid Reflux, GERD, curves Osteoporosis, and improves Laryngopharyngeal Reflux. This diet is safe for those who like to change their dietary routine and/or introduce some new foods into there meals or snacks.

A salad with the Low Acid Diet ingredients can benefit anyone!

Watermelon ranks the highest on the list of basic nutrition, other foods are: beans, nuts, olive oil, lettuce, celery, broccoli and grapefruit.  Interestingly, many of these foods are also contributors to keeping the liver healthy by synthesizing bile salts and secreting bile acid so that toxins do not build in the body and regular bowel movements occur daily. Those who suffer from IBS will also be able to follow this diet.

Complete nutrition includes both basic and acidic foods and should be a part of 3 square meals. Acidic foods have been listed as the following, consume in moderation: processed foods, coffee, alcohol and animal proteins found in dairy products, red meats, chicken, fish.

Researchers have explored acidic food’s impact on bone health, having shown that “dairy products do not have a negative impact on bone health”, Department of Community and Health Sciences, University and Calgary, Canada; confirmed by Researchers at Grand Forks Human Nutrition Research Center.

In conclusion, all foods can be eaten in controlled amounts, those with specific needs should review individual concerns with your doctor or dietitian before adjusting your dietary intake.

By: Kimberly Crocker- Scardicchio

Additional Reading at Eat Know How:
Fennel Seeds to Soothe and Restore Health
Fast Food: Fatty Liver
Gas Pains, Drink Lemon Water

Visit Recipes for ideas on how to supplement your meals.
Fava Bean Soup
Vegetable Couscous
Lentil Soup with Natures Cure

Reference

Health Benefits of Lemon Water

Relieving digestive problems can be done through food and beverages that you may already have in your own kitchen.

Squeeze juice from 1 lemon into a glass of water.

Constipation, upset stomach gas pains, kidney stones and edema? Can all be uncomfortable and difficult to overcome. A solution that works and practiced in many countries is Drinking Lemon Water.

There is a natural way to soothe body pain,or reduce flatulence and relieve constipation, providing your body with the necessary fluid intake, Vitamin C  and potassium to flush out excess sodium, keeping your organs (i.e. heart, kidneys ) and muscles healthy and the electrolytes in balance. 

 

Malic Acid, a common ingredient used in over the counter “upset stomach” medication, is a “Naturally occuring Organic element” within lemons.  The alkaline malic acid is introduced to the stomach working with the pH balance and then into the intestinal tract, reducing the negative effects of enzymes that contribute to gas and bacteria. 

The SECRET HEALTH HINT comes from one of the many benefits of a lemon.  A simple recipe will provide immediate results:

1.  Squeeze the juice of 1/2 a lemon into a glass of water. Do this once or twice a day if you are under 150 pounds/83 kilo’s, once in the morning and once at night.

2.  Over 150 pounds/ 83 kilo’s, squeeze the juice of 1 whole lemon in a glass of warm water, twice a day.

Fiber  and exercise will also “get things moving” and should be a regular part of ones daily dietary intake.  

Food and beverages that may assist in synthesizing bile salts and secreting bile acids, returning you to comfort are: berries, watermelon, celery, spinach, dandelion, artichokes, fennel or dandelion tea and spices like fennel seeds, turmeric, or red pepper flakes. (see quantities below.) All credited to contributing to the success of a healthy body. (Suffer from IBS?  Include these foods & beverages in your daily intake.) 

Lastly, keep your muscles toned by scheduling a walk 20 minutes per day to improve your overall digestion and stay in a regular way! 

 

By Kimberly Crocker-Scardicchio

Include the following foods into your daily routine to relieve stomach discomfort and promote regular bowel movements.

 

1/3 cup berries of choice

1/2 cup watermelon

1-2 stalks celery

1 cup spinach salad

1/3 cup sauteed dandelion greens

1/4 cup artichokes

1/3 cup sliced fennel

12-18 fennel seeds can be chewed on per day

1/4 tsp turmeric added to potatoes, rice or pasta

1/8 tsp of pepper flakes to soups and vegetables

Drink plenty of water and tea! 2-4 cups of fennel or dandelion tea a day will also relieve discomfort of the stomach.

More nutrtion articles to read:

Fast Relief: Fennel Seeds Combat Gas and Upset Stomach  and  Turmeric to Ease Acid Reflex

References

http://www.health.harvard.edu/press_releases/benefit_of_drinking_green_tea

Nephron Protectively due to effects of Vitamin C

http://www.ncbi.nlm.nih.gov/pubmed/23009987

Anti-bacteria activity reversed by Vitamin C and E

How much does the average American weigh?

10 pounds weight loss=going down 1 notch on your belt=reduce one size in clothes. Call 513-222-3118 for your appointment and learn how to lose 10 pounds and improve your overall health!

Each body is unique. Make sure that you are at your ideal weight for your height.

The ideal waist circumference (WC) of women should be 31.5 (78.75 cm) for a women that is 5′ 3″ (157.5 cm) and for men 34.5 (80.25 cm)  at 5″ 9″  (172.5 cm), according to research.  The WC is moderately increased for women and for men based on height. Changes in medical research are moving from basing their studies on the average white male 5′ 10″ and 180 pounds (175 cm 81 kg) and taking into consideration family history and origin. Updated perimeters in how individuals are now measured and weighed, allow doctors and dietitians to better utilize standards, while considering the individuals physical frame and familial background. However, the question is what are the current averages and how are do Americans measure up to the ideal circumferences?

Another study was released from the National Center of Health Statistics on the average weight of an American Woman, at 164.7 pounds and for a man 190 pounds. Measured average height, weight, waist circumference and BMI for Adults ages 20 years and over with adults of 45-64 years old caring the bulk of the weight.

Increase of weight over the years compared to other countries comes from the influence and consumption of more calories in processed, junk and fast foods.  Additionally, the lack of movement or exercise are contributing factors to obesity on the rise, among all Americans, despite the gender or age of the individual.

Average American Adult Female:
Height : 5″4″ inches or 160 centimeters
Weight : 164.7 pounds or 74.70 Kilograms
Waist circumference: 36.5 inches or 91.25 centimeters
Body Mass Index (BMI 18-24 healthy): 28

The average male’s health statistics are as follows

Average American Adult Male:
Height (inches): 5′ 9″ or 173.25 centimeters
Weight (pounds): 191 pounds or 86.6 Kilograms
Waist circumference (inches): 39.0 inches or 97.5 centimeters
Body Mass Index (BMI 18-24 healthy): 28

Interestingly, the BMI for both men and women are the same.  Should the BMI be addressed?

  1.  Both DNA and Hormones play a role in how one gains or loses weight.  This is evident with the aging process and such diseases as hypo or hyper thyroidism.
  2. Additionally, a specific gene can now be determined and linked to obesity.  However, a two year dietary plan can be implemented to curve the palate and adapt a new way of meal preparation and daily intake for an individual.

    Body type depends on Ethnicity. Weight distribution is determined by dietary intake and amount of exercise

You should know that BMI is addressed in a Doctors or Dietitians office based on bone structure for diverse builds: petite, medium and large.

Determining weight for women has followed a set equation.

  1.  5′ = 100 pounds
  2.  for each inch over or under 5 feet is 5 pounds ( 5 in. x 5 =25 pounds)
  3. 15 pounds on either side of the final number is a health cushion and should not be exceeded or underachieved.
  4. 10 % is added or deleted for body type
  5. Large frame woman; 5’5″= 125 lb.’s + 12.5 lb.’s (10 % added for large)= 137.5 lb.’s +15 lb.’s (allotment) = 152.5 lbs
  6. Petite frame woman; 5’5″= 125 lb.’s – 12.5 lb.’s (10 % reduced for petite)= 112.5 lb.’s +15 lb.’s (allotment) = 127.5 lbs

Body types are determined by Ethnicity Weight distribution depends on  dietary intake & amount of exercise

For a man the same rules would apply except the starting point is different

  1. 5’=106 pounds
  2. Each inch over 5 feet is 6 pounds ( 5 in. x 9 = 54 pounds)
  3. Each inch under 5 feet, reduce 5 lb’s (58″ 106 lb.’s – 10′ lb’s = 96 lb’s +15 lb’s (allotment) =111 lb’s)
  4. 15 pounds on either side of the final number is a health cushion and should not be exceeded or underachieved.
  5. 10 % is added or deleted for body type
  6. Large frame man; 5’9″= 160 lb.’s + 16 lb.’s (10 % added for large)= 176 lb.’s +15 lb.’s (allotment) = 191 lb.’s
  7. Petite frame man; 5’9″= 160 lb.’s – 16 lb.’s (10 % reduced for petite)= 160 lb.’s – 15 lb.’s (allotment) = 145 lbs
The height and weight for both men and women will be continually reviewed as the individual measurements are linked to nutritionally linked pathologys: Cardio Vascular Disease, Diabetes, Liver Disease and High Cholesterol to name a few.

Eat Know How’s objective is to provide the reader an understanding in “Knowing the Healing Power of Food”.  Making a few dietary changes by implementing EKH Recipes on a daily basis are packed with nutrients, tried and proven in EKH’s Cooking Classes.

Take time to browse articles on The Benefits of Lemon Water. Match up Recipes to Cholesterol and Triglyceride Reducing Foods. Lastly, learn how to modify salt in recipes by Using Herbs and Spices; Substitute the Salt Shaker

Check with your Doctor or Dietitian to confirm and advice on a plan to reduce food intake and advice on nutritional intake that is right for your. Read more on which Natural Appetite Suppressants to use, providing a feeling of fullness and nourishes your body.

MUST READ; FOODS TO REDUCE BLOATING & PROMOTE DIET

By Kim Crocker-Scardicchio

Literature Research
 http://www.cdc.gov/nchs/fastats/bodymeas.htm
 http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.htm
 http://www.dietarysoftware.com/webmanual/1-bee.htm

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