Tag Archives: Diet

Reduce 500 Calories a day, Lose 1 pound per Week

Condiment & Fats can be Substituted to achieve Weight Loss 

Add fruit to smaller size sliced cake and reduced fat whip cream in order to save on calorie intake. The body burns more calories when digesting fruit.

A deficit of 690 calories a day is an investment in losing 1 pound (.454 g) a week. Simply by cutting 500 meal calories throughout the day will reset your week to weight loss success! Add in quick pace walk (4.0 mph) for 30 minutes/day, to benefit from another 190 lost calories. Combining a decrease in dietary intake and an increase in exercise in order to help gain control of realizing your dream to a healthier and more fit You! At only takes moderation and modification to lose a total of 3,500 calories a week=1 pound weight loss.

Tweek a recipe by substituting ingredients or changing the cooking technique. The USDA Dietary Guidelines for Americans emphasizes we need to reduce the amount of fat, sodium (salt) and added sugar we consume and increase our consumption of fiber. The fact sheet below provides suggestions to decrease the amount of fat, sugar, and salt (sodium) in your recipes, optimizing a nutritious meal without the extra calories.

In order to achieve a higher fiber intake, add fruit, nuts or rolled oats to cakes or cookies, thereby, increasing total fiber intake. Remember you can experiment with recipes and change ingredients. You may also be able to find other recipes that are similar to yours that have less fat, sugar, salt, and have more additions of nutritious ingredients.

Tips to decrease total fat
Most recipes can substitute a healthy plant oil for animal fat. Use 25% less liquid oil or solid fat called for in the recipe. If recipe calls for 1 cup use ¾ cup. Use equal amounts of oil for melted shortening, margarine or butter. HEALTHY OILS: Olive Oil, Canola Oil

Shortening and butter in baking, exchanged for:
25% reduction of fat in recipe. May also use applesauce, prune puree, or yogurt to replace butter, shortening, or olive oil in cakes. May need to shorten baking time by 10 minutes to avoid a dry cake. It’s always better to add polyunsaturated fats (plant based fat) to food instead of saturated fat (animal based dairy), by doing so total cholesterol is in line with body’s needs.

Whole milk, half and half or evaporated milk
Can be replaced with skim milk, 1% milk, evaporated skim milk, fat-free half and half , or plain soymilk with calcium.

Butter, margarine exchanged for reduced amounts of olive oil to prevent sticking. Fat to sauté or stir-fry.
When sauteing foods reduce calorie intake by: olive oil, canola oil, or using cooking spray. (broth for vegetables). Use only 2 Tablespoons of Olive Oil or Canola Oil at a medium temperature to fry foods.

Full-fat cream cheese
Should be substituted with: low-fat or nonfat cream cheese; or for recipes substitue low-fat cottage cheese pureed until smooth.

Full-fat sour cream
Full-fat cottage cheese or use 2% or fat-free cottage cheese
Full-fat Ricotta cheese or use se part-skim ricotta.
Use nonfat or reduced fat sour cream
Fat-free plain yogurt.

Cream (Whipping cream)
Try utilizing evaporated skim milk
Use nonfat whipped topping or cream (This is only nonfat if one serving size is used.)

Eggs
Use egg whites (usually 2 egg whites for every egg) or ¼ cup egg substitute.
Whole fat cheese
Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella.

Frying in fat
Exchange for: bake, boil, broil, grill, poach, roast, stir-fry, or microwave.

Regular mayonnaise or salad dressing
Low fat, Reduced or Nonfat mayonnaise
Reduced fat salad dressing.
Top off salads: Whisk lemon juice, oil, oregano and pepper together.

Canned fish
Buy water-packed canned products.

Fat cuts of meat w skin on
Leaner cuts of meat or ground meat, remove skin before cooking.

Tips to reduce sodium:
Table Salt
Omit salt or reduce salt by ½ in most recipes (except in products with yeast). Cook foods without adding salt.
Don’t put the salt shaker on the table: try pepper, or Mrs Dash salt substitute

Frozen or canned vegetables
Choose frozen vegetables without sauces or use no-salt-added canned goods. Rinsing canned vegetables will help reduce sodium.

Seasoning Salt or spice mixes with salt
Use salt-free seasonings and spice mixes, herbs, spices, lemon juice, vinegar, mustard, garlic or Chile peppers to flavor food instead of salt.

Seasonings high in sodium include: catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce, and meat tenderizers.

More on Salt Substitutes………..Herbs and Spices
Basil Marjoram Oregano Parsley Rosemary Sage Thyme Garlic Onion
• Use each alone or mix them together. • BASIL, OREGANO, PARSLEY taste great in tomato sauces (use low sodium tomatoes or tomato sauce). Serve the sauce with pasta or rice.

With a 2 tbsp olive oil combine equal parts of ROSEMARY, SAGE, THYME, to a GARLIC clove, half ONION for your favorite beans. • Try any of these herbs in your steamed vegetables or in soups. • Try fresh garlic and onion sauté in a tbsp oil.

Chives Dill Parsley Tarragon
• Steam any one of these with your vegetables or with fish. • Tarragon is great in soup. • Dill is great in rice with vegetables and kidney beans, or in dips with yogurt and low fat sour cream. • Chives and parsley are great on top of salad, soup or baked potato. They are also good in dips with yogurt and sour cream.

Allspice Garlic Marjoram Parsley Thyme
• Mix these herbs and spices together for a terrific meat loaf, pot roast or other red meat dish.
Marjoram Rosemary Tarragon

• Mix these together, rub on your chicken or turkey (with the skin removed) and steam it.
Curry powder Turmeric Garlic and Onion

• Mix these together with tomatoes (tomato sauce), rice, black beans and corn for a delicious Spanish flavor. • If you don’t like curry, try the same recipe without the curry powder.

Tips to reduce sugar
Reducing sugar by ¼ to 1/3 in baked goods and desserts. If recipe calls for 1 cup, use 2/3 cup. Flavor Enhancers ARE: Cinnamon, vanilla, almond and various extracts. (Do not remove all sugar in yeast breads as sugar provides food for the yeast.)

Yogurt, all varieties
Plain or “lite” yogurt with fresh fruit slices.

Syrup
Pureed fruit, such as no sugar added applesauce, or sugar-free syrup.

Sugar in canned or frozen fruits
Decrease or eliminate sugar when canning or freezing fruits or buy unsweetened frozen fruit or fruit canned in its own juice, water, or light syrup.

Ways to Increase Fiber; CRITICAL to Weight Loss
Choose fruits and vegetables with skins that can be eaten, making your digestive system work for you, burning more calories as your body tries to rid itself of indigestable cellulose within the skin. White rice prepared until al dente, 1-2 minutes short cooked to done, leaves the rice more rigid. Prepare enriched grains such as: whole grain, brown rice, wild rice, whole cornmeal (not degermed), whole barley, bulgur, kasha, quinoa, or whole wheat couscous.

All purpose flour
Substitute whole wheat flour for up to ½ of the flour. For example, if a recipe calls for 2 cups flour: Alternate with 1 cup all purpose flour and 1 cup (minus 1 tablespoon) Whole Wheat Flour. Use “white whole-wheat flour” or “whole wheat pastry flour” for total amount of all-purpose flour.

Pasta, cereals crackers, cookies
Now the choice can be whole grain pastas, crackers and cereals, reduced –fat cookies.

White bread

100% whole wheat bread and 100% whole grain bread.
Aunt Millies bread often will have 2.5-3 grams of fiber per serving.

By: Kimberly Crocker-Scardicchio

Euphoria, Pleasure, Happiness! Which Nutrient do You Need?

Need a pick me up? Do you feel deflated, demotivated, or depressed? Such pessimistic symptoms can leave one dragging their feet, however, can also be combatted through an intake of dietary nutrients that provide a natural supplementation for enhancement of moods

Foods that Increase Euphoria & Pleasure Release Dopamine

A good reason to consume 1 ounce of dark chocolate a day is that it has the chemical phenylethylamine which releases dopamine.  Dr. Mindy Dopler Nelson of Stanford University,  states that, “The compound is thought to be  responsible for the high you experience after eating chocolate because it releases natural feel-good chemicals called endorphins in your brain.  According to All Chocolate, PEA is released by the brain when people are falling in love, and this might explain why chocolate and Valentines Day are so closely linked.”

Chocolate has a chemical that causes dopamine to be released in the brain, inspiring a sense of euphoria and pleasure.

Dr. Nelson explains, “Chocolate is a stimulant that will release the dopamine that creates that pleasure feeling. It’s in the cocoa. There’s more of it in dark chocolate than in milk chocolate. But there’s something about the fat in the milk that also will make you feel good. Some people associate a comfort food with a high-fat food. There also are antioxidants in the dark chocolate, but watch the dosage! Excess can be harmful for your liver and pile on the pounds. Dopamine has an amphedamine effect, hence the term chocoholic. You also cannot ignore the fact it contains mucho caffeine that will keep you up at night. (And if you don’t get enough sleep it will effect your serotonin level.)

Other food sources of phenylethylamine are: Almonds (can promote migraine headaches if too many are consumed.) and Cheese should be consumed in 1 ounce or 28 grams per day, Red Wine (4-6 ounces or 125-200 ml per day) and Tomatoes.  An apple a day contains tyrosine which also converts to dopamine.

Eat to Improve Mood, Memory, & Sleep: vitamin B6 & Trytophan

If diagnosed with depression, try pursuing some dietary changes before starting medication, or implement in addition to the intake of medication.  Facing depression head on, incorporating walking twice a day along with new nutritional choices and professional help can give you a new perspective on life.  Your daily dietary intake should consist of 2-3 of the following through out the day:

  • Nuts (1 ounce, or 28 grams a day) Cashews or Brazilian Nuts are also linked to reducing coronary, depression, and diabetic symptoms in addition to promoting weight loss.
  • Bananas (1 banana per day)
  • Poultry for protein (tryptophan. 4-6 ounces)
  • Salmon
  • Tofu
  • Milk  (8-16 ounces or 245-490 ml per day)
  • Yogurt (4-6 ounces a day or 125-200 ml day)

  • A plate of Sri Lanken Chicken Cashew has nutrition properties to reduce symptoms of depression.

Cashew nuts are very rich source of minerals. Minerals especially manganese, potassium, copper, iron, magnesium, zinc and selenium are concentrated in the nuts. A handful of cashew nuts a day in the diet would provide enough of these minerals and prevent deficiency diseases.

 “Vitamin B6 and Tryptophan”.   Foods such as turkey, chicken, quail, banana, and even milk can fight depression symptoms. All contain Vitamin B6 (which helps create serotonin) and have the protein Tryptophan  that can be converted to the neurotransmitter, serotonin, which is linked with happiness, or known as a “Mood” enhancer.  In simplified terms, a Neurotransmitter (serotonin for example), is like the super-autostrada of information in your brain that allows different parts to talk to each other!!!

Tryptophan can be found in a variety of foods to help fight depression, they include: chocolate, bananas, poultry, meat, whole grain pasta, fennel seeds, figs, fish, peanuts, milk and cottage cheese.  A list that many can pick and choose from and find health and comfort.                                                         

Artificial sweeteners are often found in beverages and processed foods; such sweeteners depress pleasure hormones dopamine and interfere with the production of serotonin.

Foods to AVOID.  Any foods or drinks (Diet) with artificial sweetners should be avoided.  Multiple studies have shown this aritficial sweetner to depress serotonin levels. Those with a history of mood disorders or depression have been linked to a severe reaction after consuming aspartamine. Additional weight gain is attributed to aritificial sweetners, as they interfere with an individual’s “internal calorie counter” causing the hormones ghrelin (go eat) and leptin (stop eating) to malfunction. While consuming a diet drink with a meal of 700 calories, the leptin hormone does not respond to the feeling of satiety because the internal calorie counter thinks that only 300 calories have been eaten; that kind of deficit adds up to weight gain and to depression.

Stay on the medication.  Do talk to your doctor about how you can work with them in pursuing necessary dietary changes that will nutritionally benefit you as well.

Nutritional Facts:  Include foods in your diet with B Vitamins. They contain two amino acids: Phenylalanine and Tyrosine, which are precursors to noraepinepherine and tryptophan, which are precursors to the neurotransmitter, serotonin.

Other vitamins which may contribute to mood enhancers are: zinc, selenium, calcium, Vitamin D, iron and magnesium.

By: Kimberly Crocker-Scardicchio

Literature Research

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

3.5 Times Better vs Average Diet….YOUR SUCCESS!

3.5 TIMES BETTER THAN THE AVERAGE DIET!!!

Those are OUR numbers… Your Trust Means Your Success!   THANK YOU to 100% of my dietary consults. CONGRATULATIONS to the 70% who successfully completed 3 months to obtain a new Lifestyle!

A recent study released by a UK food company challenged me to address the program that I have set forth for my dietary consults and I was pleased to see the impact of the Mediterranean Lifestyle.  (UK & USA have similar dietary habits so the relevancy will produce more research in the states.)

Promoting longevity and a healthier lifestyle for others is paramount in my approach to coaching others to nurturing a long term habit, while avoiding the pitfall of a quick tip to a short term weight loss.  Slow and steady are the results that individual notes weeks, months, and years later as maintenance is easy to do, because adaptation to nutritional intake becomes the new norm. http://eatknowhow.com/personal-consultation/

The individualized Mediterranean Lifestyle that I set forth for my clients is tailored for that person’s dietary needs, and it is performing at a FANTASTIC rate compared to other “diets”. We are doing 3.5 TIMES better than those who pursue other types of diets!

A UK food company surveyed dieters, finding 2 indivduals out of 5 quit within the first 7 days! 1 person out of 5 complete one month, the number does not change in reaching 3 months of practicing the new diet. In conclusion, only 20% of individuals keep their commitment to an improved lifestyle.

The cooking classes provide a support system to the “Lifestyle” that is set forth for dietary consults and for those who want to improve on familial / individual nutritional habits.

Fall classes are back in session please check the following link to so that you may set up attendance or for open or private sessions.  http://eatknowhow.com/classes/

Grateful for your trust,
~Kim

Kimberly Crocker-Scardicchio BASC DTR

REFERENCES

USA Article Published September 19, 2013: Cynthia Sass MPH RD
Original UK Article September 16, 2013:

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