Tag Archives: Diets

Sleep for longevity, diet, beauty, health, memory

  After recently reading an interesting article on “The Benefits of Sleep”,  I reflected on the time that I lived in Italy.  Certain facts about various diets and their cultures should be embraced and put into practice .  Although diet is an important factor when it comes to longevity,  it also seems that other variables, such as sleep need to be considered as well. Is it possible that these populations within Italy, Costa Rica, Japan and Greece, which have been linked to longevity, diet, beauty, health and memory could know something about the benefits of sleep? 

Sleep is something valued and apart of their daily routines and according to the study an attribute to longevity.  The work day in Latin cultures begin between 8-9 am.  Lunch is at 1-2 pm followed by a “siesta”, with their workday being recommenced at 4-4:30pm.  They return home for a walk at 8-8:30 pm and a small dinner at 9-9:30 pm.  Of course, certain industrialized cities may require you to skip your siesta and to work  from  9 am -7 pm.  The purpose of sleep and reduced stress is valued nonetheless.

Sleep is also linked to proper nutritional intake.  For example, the two hormones affected by sleep deprivation are related to eating: gherlin, which tells you to eat and leptin, which tells you when you are full!  Lack of sleep will confuse the hormones and you will overeat, because of the decrease in leptin function.  Additionally, cortisol levels increase and your metabolism slows down.

Dr. Michael Breus PhD and author of “Beauty Sleep”, discusses the fact of sleep deprivation halting the nutrients level of activity in the skin, therefore, you wake up pale and washed out.  While sleeping, the growth hormone is performing tissue and cellular repair, allowing for a decreased amount of wrinkles and and attribution to looking refreshed.

Other studies have shown an 21% increase in mortality rates of women who did not get 7-8 hours of sleep.  Research reveals that decreased sleep is linked to high blood pressure, diabetes and depression.

Scientists have suggested that sleep allows for your brain to “sort out short-term memories into other areas so that it’s ready to take in more the next day. It maybe the way the brain rebuilds  and strengthens it’s circuits says neuro-scientist Marcos Frank PhD.

So what do you think about sleep and how does it positively or negatively effect your life and daily routines?

By Kimberly Crocker

Interested in entertaining Spanish discussions please click here

Dietary Serving Guidelines

Dietary Serving Guidelines

The Pyramid Diet
This is the diet developed by the USDA to satisfy the nutritional requirements of most Americans.

Servings Defined:

Fruits and Vegetables 1/2 cup = 1 Serving

Fats/ Oils 1 tbsp = 1 Serving

Meat, Fish, Poultry 4-6 oz = 1 Serving

Glass of Milk or Water 8 oz =1 Serving

Juice 4 oz= 1 Serving

Recommended Daily Nutritional Intake

0-3 servings (use sparingly) fats, oils, sweets
2-3 servings (6 – 9 ounces) meat/protein
2-3 servings dairy
2-4 servings fruit
3-5 servings vegetables
6-11 servings bread/starch

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.

In order to lose weight, you must take in fewer calories than you burn off each day. According to the USDA pamphlet, a sedentary woman and older people may only expend 1600 calories per day, while active men and very active women may burn 2800 calories per day – twice as much.
If your goal is to lose weight and you do not see changes just with increased physical activity, then reducing portions and servings may help, while still using the pyramid as a guide.

1200 Calorie Diet
6 oz. lean meat/protein
5 servings bread/starch
3 servings fruit
4 or more servings vegetables
2 servings dairy (low fat preferred)
3 servings fat

1500 Calorie Diet
6 oz. lean meat/protein
6 servings bread/starch
4 servings fruit
5 or more servings vegetables
2 servings dairy (low fat preferred)
3 servings fat

Daily Serving Logs
A key to losing wait and monitoring food intake is simple by keeping a Food Journal in which you write and mark your servings as you eat throughout each day.

Note: These diets are weight management tools for normally healthy adults. Consult with your medical provider to see if a reduced calorie diet is appropriate for your health before you change your diet. People with diabetes, pregnant women, children under 16, and those with an eating disorder are strongly cautioned to seek medical advice before modifying their diet. A registered dietitian is your best resource to counsel you on how to modify your diet for the best individual results. In the US, you can locate a dietitian through the Academy of Nutrition and Dietetics.

A special thank you to the USDA and about.com for the links and information used on this blog.

Decrease Fat and Reduce Calories

Most recipes can substitute a healthy oil for fat. Use ¼ 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, butter, or oil in baking
Use applesauce, prune puree or low fat yogurt to replace butter, shortening or oil in the exact amount. May need to reduce baking time by 25% to avoid a dry cake.

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

Butter, shortening, margarine, or oil to prevent sticking. Fat to sauté or stir-fry.
When sauteing foods, use cooking spray, water, broth or nonstick pans. Use ¼ c. Canola Oil at medium temp to fry foods.

Full-fat cream cheese
Substitute with low-fat or nonfat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth. Use low-fat yogurt to replace higher fat dairies in recipes.

Full-fat sour cream
Full-fat cottage cheese
Full-fat Ricotta cheese
Use nonfat or reduced fat sour cream or fat-free plain yogurt. (Yogurt is not heat stable.) Use 2% or fat-free cottage cheese. Use part-skim ricotta.

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
Effective cooking methods are: bake, boil, broil, grill, poach, roast, stir-fry, or microwave.

Regular mayonnaise or salad dressing
Low fat, reduced or nonfat mayonnaise or 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.

By: Kimberly Crocker