Tag Archives: Diet

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

Mediterranean Diet Grocery List

The Mediterranean Diet allows individuals to enjoy a Lifestyle of healthy eating without over thinking the grocery list. By  simply reviewing the diagram anyone can budget by the monthly bill and get a clean bill of health from the doctor too.

Budgeting your diet and monthly bills just got easier by planning your daily dietary intake.

Your grocery list should be broken into a few categories and shopping at the store should be spent more on the perimeter of the grocery store which usually have your most nutrient dense vegetables, fruits, fish, dairy meats and poultry. The center of the store generally carries calorie dense products such as processed foods, chips, cookies, white sugar and white flour products.

Daily Foods in the Grocery Basket

  • Vegetables (1 serving: 1 cup cooked)
  • Salads (1 serving: 2 cups)
  • Fruits (1 serving: 1/2 cup & berries is 1/4 cup)
  • Pulses (1 serving: 1 ounce nuts & seeds)
  • Extra Virgin Olive Oil (1 serving: 2-3 Tablespoons)
  • Drink 6-7 glasses of water a day

3-4 Times a Week

  • Cheese (Serving Size 1 ounce, 3-4 times a week)
  • Fish (Serving Size 4 ounces, 3 times a week)
  • Poultry (Serving Size 4 ounces, 2 times a week)
  • Eggs (Serving Size: 1, 3 times a week)
  • Sweets (Serving Size: 3 ounces, White Flour or White Sugar Product)

Once a Week or Less

  • Red Meat (Serving Size: 4 ounces, 1 x week)

Physical Activity of 30 minutes a day keeps the muscles strong and body free from weight gain. To lose weight, walk 60 minutes per day.

Calculate Cholesterol, Choose TLC Diet to Menu Plan

Being informed and understanding what cholesterol is will provide stronger knowledge of individual “Specimen Information”, which should be requested from your Doctor after having blood drawn. Compare your numbers to the information listed below,  choose your foods wisely to improve your daily nutritional intake, and cleanse your body, optimizing it’s overall function in keeping you healthy.

Cholesterol is a fat,  lipid, or a sterol, from which hormones are made. It is a waxy substance that resembles the very fine scrapings of a whitish-yellow candle. Cholesterol flows through your body via your bloodstream, lipids are oil-based and blood is water-based, they don’t mix. If cholesterol were dumped into your bloodstream, it would congeal into unusable globs.

The fat in these particles are made up of cholesterol, triglycerides and a phospholipid, which helps make the whole particle stick together. Triglycerides are a particular type of fat that have three fatty acids attached to an alcohol called glycerol, composed of 90 percent of the fat in the food you eat. The body needs triglycerides for energy, but as with cholesterol, too much is bad for the arteries and the heart.

  • Total Cholesterol Reference Range: 125-200 mg/dl     
  • HDL Cholesterol Reference Range: 40-60 mg/dl 
  • TriglyceridesReference Range:  <150mg/dl                   
  • Direct LDL Cholesterol Reference Range: 100 – 129 mg/dl

                                                                                                                                                                                                               

Healthy Cholesterol Levels, (HDL) should be greater than 50-60 mg/dl.   HDL is a cholestrol that works within the arteries to reduce accumulation of plaque, that can lead to artherosclerosis, in turn, reducing your risk for heart disease. HDL is monitored to ensure there is enough of it to fight off the plaque build up within the arteries.

 “LDL cholesterol”, explained by Harvard University, “in most people, (60-70 % of cholesterol) is carried in LDL particles, which act as ferries, taking cholesterol to the parts of the body that need it. Unfortunately, if you have too much LDL in the bloodstream, it deposits the cholesterol into the arteries, which can cause blockages and lead to heart attacks. The good news is that the amount of LDL in your blood-stream is related to the amount of saturated fat and cholesterol you eat. So, most people can decrease their LDL if they follow a reduced-fat diet.”

VLDL, stated by the “Clinical Reference Laboratory”, expressed as: “VLDL is a major carrier of triglyceride (60 -70% triglyceride 10-15% cholesterol). Circulating fatty acids are converted by the liver to form triglycerides.” Dr. Ginsberg of Columbia university simplifies the definition, “Very-Low Density Lipids are complexes of lipids and proteins assembled in the liver in response to nutrients and hormones. When VLDL are secreted, they carry almost all of the triglyceride in the blood-stream (they are about 85% triglycerides themselves), transporting triglycerides from the liver. When we are overweight, insulin resistant, or have diabetes, our livers secrete more VLDL with more triglycerides on every VLDL particle”.

People have varying degrees of success in lowering their cholesterol by changing their diets.  Meal Plan changes and Exercise both contribute to  lowering cholesterol and are highly recommended before pharmaceuticals are introduced. High cholesterol due to dietary intake of high saturated  foods (anything with animal fat) could be lowered by 5% to 20% with nutritional changes. The Therapeutic Lifestyle Change (TLC) Diet is recommended by the National Cholesterol Education Program of the U.S. National Institutes of Health. 

Calculating total cholesterol helps to put the pieces of the whole together.   The math equation for calculating total cholesterol is:

Total Cholesterol Formula  (TC) = LDL + HDL + (Triglycerides/5)

  • Sample lipid panel
  • Cholesterol, Total=195
  • HDL Cholesterol=55
  • Triglycerides = 100  (100/5=20)
  • Direct LDL Cholesterol=120

How Total Cholesterol is calculated using the sample numbers listed above.

  • example: (LDL) 120+ (HDL) 55 + 20= 195 (TC) Total Cholesterol

Calculating:  VLDL=Triglycerides/5

  • Triglycerides=100
  • example: 100/5=20 (VLDL)
  • Reference Range for VLDL is 5-40 mg/dl

Calculate Cholesterol Ratio

  • Total Cholesterol (mg/dl) / HDL Cholesterol (mg/dl)
  • Example: Total Cholesterol 200 mg/dl/ 50 mg/dl  HDL Cholesterol = 4.1  According to the American Heart Association is to keep your cholesterol ratio at 5 to 1 or lower.
  • Ideal ratio will be 3.5 to 1. Higher cholesterol ratio indicates a risk of heart disease, a lower ratio indicates a reduced risk of heart disease.

 

Various foods, beverages and spices are known for reducing, or interfering with bad cholesterol (LDL) and carrying it out of the body. Choose a variety of foods from the following lists including them at all your meals.

  •  Fruits and Vegetables (totaling 9 per day)
  • Teas
  • Extra Virgin Olive Oil
  • Cinnamon1-4g (1/3 tsp – 1 1/2 tsp a day)
  • Ginger (250 mcg/day capsule form)
  •  Honey 3 1/2 tablespoons / day

Reduce the saturated fat in your diet 

  1. Eat fish 3-4 times a week and benefit from Omega 3!
  2. Limit the amount of meat and milk products.
  3. Choose low-fat products from various food groups.
  4. Replace butter, a saturated fat with: Extra Virgin Olive, Canola, or Peanut oils.  7% of your daily calories should come from saturated fat (200 mg)   with 25% to 35% of daily calories  from unsaturated fat. 
  5.  Your diet should include calories to maintain your desired weight and avoid gaining weight.

Fluids are equally important to a successful diet.  Add 1-2 glasses of water with 1/2 to 1 whole lemon each day. Drink 1-2 cups of Oolong tea each day. Oolong tea burns over 157% more fat than Green Tea and is a popular tea designed to accelerate weight loss. 

TLC Diet is recommended by Doctors as a path for reducing high cholesterol.  Calories/day  1100 – 1695

Lean meat, poultry, fish, dry legumes Choose 5 ounces (140 g)  per day  

  • Anchovies, Mackeral, Sardines, Salmon,
  • Substitute 1/4 cup tofu, or 1/2 cup dry beans or peas for 1 ounce of meat or fish.
  • 2 tablespoons (1 oz) nuts (Almonds, Walnuts, Hazelnuts, Peanuts Soynuts) or seeds
  • Eggs, 2 yolks per week, 1 whole egg. Egg whites or substitutes are okay to eat.
  • Lean Meat. 3 0z. 165 calories, 0 g carbohydrate, 21 g protein, 9 g fat

Low-fat milk products.  Choose 2 per day     

  • 2 to 3 per day
  • 1 cup nonfat or 1% milk
  • 1 cup nonfat or low-fat yogurt
  • 1 ounce fat-free or low-fat cheese
  • Each serving. 80-110 calories, 12 g carbohydrate, 8 g protein, 0-3 g fat

Fruits.  Choose 4-5 per day the selection is endless!    

  • Apple, Apricots, Berries, Banana, Grapes, Melons, Orange, Pear, Plums, Prunes
  • Each serving.  60 calories, 15 g carbohydrate, 0 g protein, 0 g fat

Various Vegetables!  Choose 5-7 per day          

  • Artichokes, Avocado, Peppers, Zucchini, Cucumbers, Mushrooms,Eggplants, Asparagus, Legumes, Broccoli.
  • 1/2 cup cooked (season with garlic parsley and oil), Grilled, or Raw vegetables
  • Each serving.  25 calories, 5 g carbohydrate, 2 g protein, 0 g fat
    1 cup raw thick green leafy greens

Whole grains for bread, cereals, pasta, rice .  Choose 4-6 servings per day.

  •  Whole Grains, Choose Aunt Millies breads.
  • 1 slice whole grain bread
  • 1/2 wheat or multi-grain bagel, or English muffin
  • 1 ounce cold cereal (Bran)
  • Oatmeal for breakfast. (Quaker Oatmeal steel cut. Avoid 1 minute oatmeal)
  • 1/2 cup cooked whole grain pasta, rice, noodles, or other grains
  • Each serving. 80 calories, 15 g carbohydrate, 3 g protein, 1-3 g fat

Fat and oils.  Choose 2-3 servings per day

  • Each serving.  45 calories, 0 g carbohydrate, 0 g protein, 5 g fat.
    No Trans Fat (hydrogenated oils)
    1 teaspoon monounsaturated oil, such as Canola, Corn, EVOO, or Peanut
    1 tablespoon salad dressing (vinagrette)
    1 tbsp MCT Oil

By:  K. Crocker

Literature Research

  3.  Diet Low Sodium Meal Plan
  5. VLDL http://www.crlcorp.com/testDetails.cfm?facilityID=TLS&testID=510
  6. VLDL Dr. Ginsberg  http://www.medscape.org/viewarticle/569664av
  7. LDL Harvard University  http://www.health.harvard.edu/newsweek/Understanding_Cholesterol.htm
  8. Ginger reduces LDL Cholesterol  http://www.ncbi.nlm.nih.gov/pubmed?term=ginger%20reduces%20ldl
  9. Cinnamon reduces LDL Cholesterol http://www.ncbi.nlm.nih.gov/pubmed/14633804
  10. Honey Reduces Cholesterol http://www.ncbi.nlm.nih.gov/pubmed/18454257
  11. Calculate Cholesterol Ratio  http://www.mayoclinic.com/health/cholesterol-ratio/AN01761