Calorie Shifting Fad and Facts

Foods to Reduce Bloating & Promote Diet   

 Tea’s Body Healing and Weight Loss

 Benefits of Lemon Water 

Consider this question, “Who invented the word DIET?” Its origin has evolved over time and spelling varies with language, Old French diete taken from Latin diaeta: “A day’s journey, or a day’s meeting / assembly”;  from Greek diaita derived from diaitan: “Mode of living” or to direct one’s own life“.  The word “diet” was intended to describe a day’s journey or meeting, or ability to take control of one’s own life. Within the origin of the word rests an implication of our own individual daily needs and how we utilize that to effectively and efficiently run our lives and hopefully enjoying that moment at a table with others!

Today Diet’s are promoted by healthcare provider’s, encouraging quick weight loss, in order to ensure an individual of surgery with reduced amount of risk to them while undergoing the “knife”.  Sometimes the “diet’s” are given and the measures of weight loss are drastic! The individual is carefully monitored on a weekly basis with bio-markers constantly reviewed. Bio-markers that are watched with greatest of attention are: Liver enzymes, muscle loss, bone loss, various hormones, lungs, heart, urine. All which are critical to understanding the health of the body as it endures change.

Should we be calling it “Lifestyle” instead of “Diet”? A concept that needs to be enforced in the American Society on a regular basis. What are we eating and why are we eating it? These two questions should be foremost thoughts before picking up the food with the idea of consumption.  Different foods provide a purpose each and every day. There are foods with a higher level of potassium which certain athletes consume on a regular basis, i.e. banana’s, orange’s and peanuts. While other athlete’s in field sports may consume higher level of protein. If an individual is sick, larger amounts of chicken soup, onion and garlic may be necessary. While the sleep deprived may want to consider; warm milk, turkey, chicken and a handful of nuts, all containing tryptophan (amino acid), that converts to serotonin (hormone), providing a more restful sleep. Infections (yeast) can be curved with a 3 glasses of green tea doctored up with honey and cinnamon. 

The idea of having a perfect silhouette is attractive by magazine standards. How one gets there should be done with caution, listening to ones own personal needs and under the careful eye of a Doctor, or Dietitian.  More importantly, make sure that other’s know that you are making a LIFESTYLE CHANGE so they can root you on and also make sure that you do not go to extremes. Most will confirm that it is more challenging to re-start the eating process for maintenance than losing the weight.

A Lifestyle (diet) of Fish, Vegetables, Multi-Grains contributes to heath & longevity

What should be included in a “Lifestyle Change” is a healthy fat; a daily dose of minerals and vitamins (2-3 tablespoon’s) will contribute to the elasticity of veins, muscles (all organs) and ligament’s. Consider exchanging the bottled salad dressing for extra virgin olive oil when enhancing a plate of mixed greens and tomato’s (Sunflower, Peanut and Coconut are also good fat’s). A high quality fish fat should be included in a meal 3-4 times a week and comes from: salmon, tuna, anchovies, sardines, mackerel all have both omega 3 and omega 6. Animal fat should be kept at a minimal of 2-3 times a week (aiming for a 7% animal fat) including: poultry, red meats, pork. Dairy fat’s are solid at room temperature, therefore must be consumed in smaller amounts daily: Butter (1 teaspoon), Cheese (1 ounce daily), Milk (skim or 1% 2-3 cups a day), Ice Cream (low fat 1/2 cup sparingly).

Below is listed a three day Calorie Shifting meal plan. Please note that the CS diet is NOT recommended or promoted.   This is all you would eat in three days!!! It lacks daily serving requirement’s of: fruit, 5 vegetables, a healthy fat, multi-grains (B vitamins i.e. folic acid for the brain & central nervous system) all critical to maintaining a healthy body.

Day 1

Meal #1: Scrambled Eggs Meal

Meal #2: Sandwich (any type)

Meal #3: Flavored Oatmeal

Meal #4: Tuna Salad

Day 2:

Meal #1: Cottage Cheese

Meal #2: Scrambled Eggs [and] Mixed Vegetables

Meal #3: Chicken

Meal #4: Banana Milk Shake

Day 3:

Meal #1: Chicken

Meal #2: Fish Fillet

Meal #3: Cottage Cheese

Meal #4: Fruit Salad

HOLD ON!  Not all is doom and gloom….

The following MEAL PLAN is recommended for anyone and provides the daily intake of minerals and nutrients that your body needs to stay strong and healthy.  You can absolutely lose weight on this diet!  It’s loaded with fruits, vegetables (which burn the most calories when metabolically broke down), grains, protein and fat.  Most do not realize that eating vegetables is a trick to weight loss, due to the amount of energy your body utilizes to them breakdown.  As with any food that one consumes, read the food label to understand what a serving size is before over loading your plate and understand your meal plan when preparing your grocery list.

Follow the catagory on the left column for fruit, vegetable, meat, or bread.  The right side of the column provide just a few suggested food items.  (LS or Low Sodium is heighly recommended for weightloss.)  Vegetarians may choose meat substitutes, Tofu, beans, nuts or eggs.

Bread or Cereal…. Oatmeal LS, Total Cereal, Cheerios
Fruit…………………..Apple, Orange, Pear, Apricot, Banana, Cherries, Berries
Milk……………………Skim or 1% (8 oz), Low or nonfat Yogurt

Snack am
fruit (1-2 of choice.  1 fruit is 1 serving size), or Blend 2-3 Fruits with 4 oz OJ 

Vegetable……………Cole Slaw, Green Salad, Veggie Salad, Pepper sticks, Broccoli, Cucumber
Vegetable……………LS Cream of Potato Soup  (Choice of Soup, Salad, Vegetable)
Meat (3 ounces)………Tuna, Turkey, Herring, Salmon, Beef, Chicken
Vegetable…………..(Any) Twice baked sweet potato, Aparagus saute’ EVOO and Garlic

Fruit……………… …Fruit Salad or Fruit of Choice, (Avocado and Tomato seasoned, EVOO)

Snack pm
1 0z …………………..nuts or seeds (unsalted)
Milk…………………. 1% Skim or 4-6 oz low or nonfat yogurt

Meat (3 Ounces)………………. Chicken Patty, Pork, Beef, Fish, Turkey,
Bread……………… (Bread is optional.  Choose whole grain or wheat bread.)
Vegetable………..Lettuce, tomato and onion (cooked or raw)
Vegetable……….. Baked beans
Fruit………………. Kiwi-Strawberry or a 
 LS, Reduced sugar content Dessert acceptable i.e. Sherbert

Do your research before starting on a Meal Plan and altering your dietary intake.  Remember to consult with your Doctor or Dietitian so that you can make the necessary changes to a healthier lifestyle.  For more info on how to enhance Lifestyle Change read: “How to nutritionally and effectively Down Shift to 1350 Calories per day”; “How Tea’s effect weightloss” and Flatten your Tummy for a Poolside Silohouette“.   

By: Kimberly Crocker-Scardicchio

Literature Research

Grocery Shopping List for Weightloss in 5 Tips

2-3 pounds a week weightloss in 5 tips just by sharpening your grocery shopping skills!  Purchase more: lemons, teas, fiber, fish and buy packaged items with high potassium content.

Reading Food Labels

  1. Sodium values should always be less than Potassium values. (Sodium values under 200 mg and Potassium levels, above 300 mg.) Juice from half of lemon squeezed into glass of water will help body rid of excess sodium. 
  2. Choose foods with Mono/Poly unsaturated fats (plant based oils): Olive Oil, Canola and Vegetable Oil, Nuts Tofu, Soy etc.  
  3. Consume fish four times a week, which is higher in Omega 3 and lower  in saturated fats. Contrastly, consume Beef, Pork, Poultry, Chicken three times a week.  
  4. Drink Tea.  Oolong, Green, Black teas have all been linked to weightloss due to their high tocopherol content, which contribute utlimately to how a body can more effectively utlilize calories.
  5. Check label for fiber on ALL prepared foods. Fiber is needed for carrying out unused fats, food products and waste. Some packaged foods  have fiber content ranging from 1g-6g. The more fiber the better!  (Fiber: Grains, Nuts, Fruits, Vegetables.)

Fluids are equally important to a successful diet. Consider adding 1-2 glasses of water with 1/2 to 1 whole lemon each day.  (1/2 lemon for under 150 lb’s. 1 whole lemon if over 150 lb’s)

It’s important to include a variety of foods in your daily diet in order to achieve good health and reasonable weightloss.

Carbohydrates from fruits. Vegetables and whole grains. Fats should be healthy oils. Protein must be lean avg. of 4-6 oz., card deck in size.

Plan for Weightloss

  1. You must eat 5-6 small meals to lose weight.
  2. Plan for a 1400-1600 calorie diet
  3. Consume a eight 8 oz glasses of fluids a day.
  4. Exercise: Aerobic 30 minutes a day (walking, jogging, running, swimming, roller bladding, bikeriding, spinning, stairs.)

Listed below are diet plans that will help you to achieve weightloss and a healthier body.

Meal Plan, Which Calories do you Reduce?

Down Shift to 1350 Calories

Mediterranean Diet Low Sodium Meal Plan

TLC diet, You Choose the Food!

Weightloss! Easy Diet, Keep it Off!

Starting your 2009 Healthy Beginings

Tea, coffee or 4 oz glass of 100% juice.
Milk…. (choices: 8 oz. skim or 1% milk, 4-6 oz low or nonfat yogurt)
Fruit of choice
Bread….Bran Cereal or Oatmeal (low Sodium high Potassium)

Snack am
Fruit with water or tea

Lunch  * may avoid bread and substitute filet of fish (3 oz)
Vegetable….Pepper, Carrot or Celery sticks (1/2 cup)
Bread…. (Aunt Millies multi- grain 2 slices = 1 serving)*
Protein…2 slices turkey
Fruit…….3 slices tomato
Vegetable…..lettuce leaves for sandwhich or salad
condiment….mustard or low sodium vinagrette
Milk….1 oz cheese (optional. May trade for serving of skim milk)
Fresh Fruit Choice (Not canned!)
Lemon with water or tea

Snack pm
Protein and Fat…1 oz nuts (28 pieces= Almonds, Walnuts, Hazelnuts, Peanuts, Soy)
Vegetable of choice

Bread… 1/2 cup cooked whole grain pasta, multi grain dinner roll
3 Vegetables  (baked or steamed) condiments for cooked vegetables= Mrs Dash salt substitute, pepper, herbs
Fat…for salad = low sodium vinagrette or Extra Virgin Olive Oil
Protein…3 oz lean meat, chicken breast or fish filet baked, broiled or grilled
Fruit of choice
Fluid…water or skim-1% milk 8 oz glass

wine or beer 5 oz only 3 days in the week otherwise they contain 90+ calories each. Opt for water. 0 calories!

Dessets no more than 3 in the week.

By Kimberly Crocker

5 Tips to Ensure Holiday Weight Maintenance.

Holiday’s are for enjoying food, family and fun! January 2 is the moment of truth when one decisively chooses to go on a “diet”. While new diets that apply calorie shifting are given multiple glances and serioulsy put into consideration, it’s important to remember that the word “diet” is about lifestyle and how one eats on a daily basis.

Five tips are easy to follow in order to shift caloric intake and to make sure that access weight gain is headed off at the pass.

Tip 1.      Begin the day with a breakfast.
Protein such as an egg,
Slice of wheat bread
Glass of milk
This is an old trick that helps to fill up the stomach so that less food is consumed throughout the morning. You may even feel the need to have a lighter lunch as well.

Tip 2.      Consume calcium for your snacks. Your body needs to be supplied with calcium for both muscles and bones. Weightgain has been linked to low intake of calcium intake. Example: Three glasses of milk can replace any choice of fluid. Many do not realize how many other foods have calcium. Flaxseed actually contains the highest amount at 40% of dietary intake. Almonds and milk contain the same amount of calcium for dietary intake at 25%. 3 ounces of Almonds = 8 ounces of milk (1 glass). Broccoli and oranges also can be added to the daily dietary count of calcium.

Tip 3.      Eat! Dietetics is about how “All Foods Fit”. Don’t resist the temptation. Eyeball the cake size that you want and then cut in 1/2 the amount that you would have otherwise have chosen. (If really courageous cut portion by 3/4’s. This way you can have your cake and you get to eat it too.

Tip 4.      Wine is not a fruit! Just because it comes from a grape doesn’t mean that it gets to be counted on your daily intake of 4 fruits per day. There are 100 calories in a half of glass of wine, which is considered one serving! Women and Men are instructed to consume no more than one to two alcholic beverages per day. 1 serving for a women and 2 servings for men.

Tip 5.      Salty foods are commonly placed in serving bowls throughout gathering areas. Be careful to choose only half of what you really would like to consume. Fruits and vegetables, especially those high in potassium, will flush out the excess salt from your body that will otherwise contribute to weightgain. (banana’s, oranges, kiwi)

Follow all these tips or just a few and you should notice only your weight maintenance. Happy Holidays from Eat Know How!

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.

2000 Cal. Diet Formula

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Many people are interested in Calorie Shifting.  This has proven to be a dangerous diet becasue of the wrong nutrients which are removed from ones 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. 

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.

How are calories broken into the amounts for Daily Intake of Carbs, Fat, Protein?
You can easily due this on your own with a bit of practice and understanding of what your caloric intake should be, provided to you by your Doctor or Dietitian.

Carbohydrates are 55% of daily caloric intake.       (2000 x .55= 1100)                Therefore, 1100 calories should consist of :

6 servings of breads,

5 of  servings fruit 

 6 servings of vegetables.                                                                                                                  

Protein is 15% of daily caloric intake.                         (2000 x .15= 300)                          Smaller quantities of:

 2 servings/day 3 oz (card deck size) lean meats and  fish

Nuts (1 oz).
Fat is *30% of daily caloric intake.                              (2000 x .30= 600)                           600 calories should come from fat. EVO Oil, salad dressing, butter.
Mono or Poly Unsaturated Fats come from plants 340 calories
Saturated fat is from animal products less than 260 calories

Carbs                            1100 calories

Protein                            300 calories

Fat                                + 600 calories
Total daily intake =      2000 calories