Tag Archives: Food

Define Carb Counting for Easy Weightloss

Counting carbs.   1 Carb count= 15 grams of Carbohydrate!  It is an easy way to do Nutritional Math at any given time.  FOR A COMPLETE LIST follow this link: http://dtc.ucsf.edu/pdfs/FoodLists.pdf

We can learn about counting carbs and balancing our dietary intake from those who suffer from diabetes.  Carb Counting is a meal planning method commonly used for people with diabetes, but can also be used in meal plansto achieve weightloss. Balancing the carbs you eat with your insulin doses can help you to achieve better blood glucose control.

Where Are the Carbs???
Carbs are found in the following foods and are part of the Carb Food Exchange when counting your daily running tab, reviewed under Nutritional Math.
Fruit, fruit juices (or any food that contains fruit or fruit juices)
Milk, ice cream, yogurt (or any food that contains milk)
Breads, cereals, crackers, grains, pasta, rice
Starchy vegetables (such as corn, potatoes, peas or beans)
Sweets (such as cake, candy, cookies, pie)
Sugary foods (such as regular soda, fruit drinks, sherbet)
Beer, wine and mixed drinks

All carbs are created equal!

It is the amount of carb you eat during a meal or snack that is important, not the type of carb.  For example:  One cup of vanilla yogurt that has 30 grams of carbs and a sandwich with 30 grams of carbs,  

 both effect blood glucose levels in the same way.

Counting Carbs can be performed one of two ways:

  1. Carb servings 
  2. Carb grams.

One carb serving = roughly 15 grams of carb. 

A gram (g) is a unit of measure used for foods.                                                              Either method can be used and you will also need to recognize portion sizes.  For quick and easy daily help check the glycemic index for an exact number per food serving.

Check you food label under “Total Carbohydrate” to confirm the # of grams in a serving of food.  The general rule of thumb is 1 carb=15 grams (more or less).

1 serving or 1 apple is = 19 carbs

1 serving or 1 orange = 15 carbs

1 serving or 1 cup peas = 11 carbs

1 serving or 1 slice multi-grain bread = 13 carbs

1 serving or 6 oz lean meat, fish = 0 carbs

The foods in the groups listed below contain about 15 grams of carb per serving or choice. Each listed choices will affect your blood glucose level the same.

The following servings are:  one carb choice = 15 grams of carb

  • 1/2-cup orange juice from the Fruit group
    3/4 cup of cereal from the Bread/Starch group
    1 cup homemade coleslaw from the Vegetable group.

Using Grams, instead of counting servings, allows you to add up the grams of carb in a meal or snack. Grams are located on food labels. Your meal plan may suggest specific amounts of carb grams at each meal or snack.

NUTRITIONAL MATH

In a  2000 calorie diet, 1000 calories should come from carbohydrates. 

There are 4 calories per 1 gram of carbohydrate.

1000 cal/4 cal =250 g carb daily allotment.

250 g/ 15 g = 17 carbs

 Count 17 Carbs each dayin your diet to equal the 1000 calories of carbs.

Now, the other 1000 calories will need to come from Protein and Fat.

35% Fat or 1000 x .35=350 Fat calories

65% Protein or 1000 x .65 or 650 Protein calories

1000 Calories Carbohydrates

350 Calories Fat

   +650 Calories Protein                                                                                                 Total     2000 Calories Daily Intake

FYI  Generally speaking, the size of a sugar molecule that is in fruit, vegetables (fructose) and milk (galactose) is smaller and easier for your body to break down.  Sugar (sucrose), corn syrup and also white bread have a  complexed sugar molecule that is harder for your body to breakdown.  For example a chocolate bar is 30grams or 2 carb count.  Choose Milk, Fruit, Vegetable, Multigrain bread which have a lower 1 carb food exchange as opposed to the chips and candy bars which will have 3 carb food exchange.  It’s about optimizing your nutrient intake.  17 carbs go fast!  This is especially critical for those with Diabetes who will have an over production of insulin to do the job.

For more info

http://www.aspiruslibrary.org/patient_ed/pdf/dec/pe-dec-019.pdf

http://lowcarbmeal.info/

By: Kimberly Crocker

Guiltless Ordering Tips to Empower Mid-West Eaters

“Calorie Restriction (CR) is the fastest way to slow down our aging process” according to various research studies worldwide.  The amount that is served at the price that is given usually looks like a pretty good deal in any restaurant, but remember that we can only burn a certain amount of calories.  The rest of the calories not utilized in a 24 hour period turns to fat. Thus, a daily meal plan is critical so that each calorie that is consumed is nutrient filled. 
Knowing how to order, and understanding why we need certain foods throughout the day can only empower us when walking through the door of our favorite hometown Eatery.  The key to Guiltless eating is one must have the mindset of Whole Foods,  whether you are eating at Panera, Skyline Chili, Krogers, Wild Oats, Subway, McDonalds, or Wendy’s.  The naturally occurring vitamins and minerals within such produce will energize your mind and body throughout the work day. 

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. 

KNOWLEDGE IS POWER… CHOOSE WISELY

Pass on the chips, burgers and fries.  Ask to replace them with fish, lean meat, rice, yogurt, fruit or vegetable!

1.  Broiled Salmon or fish has Vitamins A, D, E, magnesium, calcium omega 3, 6.   Vitamins A,E, D is beneficial for skin and eyes. Magnesium assist the gut in keeping things moving, plus a mood stabilizer.  Omega 3,6 promotes HDL in removal of plaque build up in arteries plus reduces inflammation within the body.

2.  Lean meats have Vitamin B’s.  According to Life Clinic, “they help to process calories from carbohydrates, protein and fat. Your body needs it for growth and red cell production, and adequate riboflavin intake promotes healthy skin and good vision”.

3.  Bean Soup has various vitamins and magnesium!  We need 600-800mg magnesium to balance the calcium so that constipation is not an issue. Magnesium is found in fish, pumpkin seeds, nuts and beans.  It is also a mood enhancer curving depression, fatigue, leg cramps, migraines, loss of appetite, nausea, vomiting and high blood pressure.

4.  Leafy greens and  salads with nuts or seeds vineagrettes. Obtain magnesium, Omega 3,6.  for Vitamin K, A and iron.  Promotes blood coagulation (vit. K) plus  skin cell repair.   

5.  Vegetable Sticks, Fruit for fiber, vitamins, nutrients and antioxidants to combat free radicals.

6.  GO FOR Multi-Grain or Whole Wheat breads.  When wheat (or any other grain) is processed into flour the germ and the bran (which contain most of the nutrients and fiber) are discarded. The whiter the flour the more nutrients have been stripped away. At this point I consider it a serving of sugar and not a ‘grain’.

7.  Lemon water . Lemon has Vitamin C (any fruit or veggie), which allows for iron to better bind to hemoglobin (red blood cells), reducing opportunity for anemia.

8.  Skim or 1% milk (also leafy greens).  We need 1200 mg of calcium a day found in milk and leafy greens.  Calcium contributes to healthy bones and muscles so that when they are stronger weightloss is more prevalent.

9.  Oolong, Green and Black teas are some of the best teas with the highest amount of anitoxidants present per mg. It’s a great way to keep your cognitive functions healthy and focused!  Additional evidence boasts of Oolong tea benefiting your pancreas and optimizing it’s ability to work better too.

BE EMPOWERED.  Know what nutrients you are providing yourself with and why you need them.  To eat Guilt Free is to eat with a sense that you are giving your body the best that you can for the day.  The Whole Foods will help you to combat Depression, keep Diabetes and Heart Disease at bay.  Nutrients from Whole Foods strengthen your body so that pathologies requiring medication can be kept at lower doses.  French fries, chips, chocolates, soda’s, white bread, or large amounts of cheese are all tasty, but must be eaten in small quantities, reducing intake of no more than 3 times a week.

 By: Kimberly Crocker

Literature Research

http://www.ncbi.nlm.nih.gov/pubmed/12766099?ordinalpos=5&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

http://www.ncbi.nlm.nih.gov/pubmed/16618952?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

http://thyroid.about.com/b/2005/05/26/what-you-need-to-know-about-the-benefits-of-magnesium.htm

http://www.lifeclinic.com/focus/nutrition/vitamin-b2.asp

Eating well on a Budget

Eating well doesn’t have to be expensive.
Low-cost nutritious choices can be found in each food group:
Grains: bread, rice, pasta, rolled oats
Fruits and Vegetables:  Buy in season foods when their cost is lower.  Everyday fresh produce that can be found at a good price: carrots, potatoes, frozen vegetables, apples, in-season berries, canned fruit
Milk:  milk powder, plain milk or yogurt
Protein:  baked beans, eggs, dried beans, peas and lentils, canned fish, ground beef.

On Saturday mornings stores such as Sav-A-Lot will put their maturing fruits and vegetables out the front door at a reduced cost.  Other stores will fill moving shelves with reduced prices on their fresh goods as well.  Ask your local grocery store if they accept double coupons. 

What’s a FREEGAN???   A group of freegans(a subculture that believes in not allowing things to go to waste by giving into consumerism, but utilizes the products presently available to them.) have their own unique way to scavenge for fresh food that is thrown out in front of grocery stores at the end of the day.  They can travel in a group, or as individuals that open garbage bags and look into dumpsters in order to rescue perfectly good food.

Share with others where you shop on a shoe string, or post any other links that you utilize for coupon shopping.

By: Kimberly Scardicchio

 Literature Research  Click on each link for coupons or more information.

http://en.wikipedia.org/wiki/Freeganism

http://dealsblog.families.com/blog/coupon-trains

http://printable-coupons.blogspot.com/

Control Obesity, Control Pathologies???

PLEASE VIEW!!!  Dr. Oz, a nationally renowned Physician, conducts a round table discussion on “Obesity and Diets” that may or may not contribute to pathologies.  What do we really know about nutrition and how it should be individualized?  Does obesity then relate to our hormonal and biochemical make-up?  What we do know is that an individual can change their DNA (as related to predipostion) make-up based on a two year dietary intake.

Globally, research is being done on nutrition and it’s impact leading up to certain pathologies.  The North American diet, with the exculsion of Alaska, is not healthy.   It has been shown that individuals in Asia, South Europe (mediterranean) and Central America have biomarkers that are healthier than what is found in other parts of the world.  Could this be related to the “essesntial fatty acids” found in omega 3, commonly found in fish and various seafood?  Could it be related to lifestyle, more walking and working with ones hands or more rest?  I look forward to hearing from the readers and what their experience has been.

Great information not commonly known amongst the public at large.

Dr. Mehmet Oz, Columbia Presbyterian Medical Center (GUEST HOST); Gary Taubes, Journalist; Dr. Dean Ornish, Founder and President, Preventative Medicine Research Institute; Dr. Barbara Howard, Amer… (more)
Added: August 25, 2007
Category:  News & Politics

Meal Plan for Optimal Glucose Levels (Diabetes)

Obtain optimal blood glucose levels by Meal Planning. Diabetics learn to keep their insulin in balance through out the day. Like the Food Pyramid that most are familiar with following, diabetics also have their own food pyramid that they can refer to in order establish their diet.
Proper meal planning should include spacing out 5-6 smaller meals throughout the day to maintain steady blood sugar levels, so that consumption of food is every two hours. Contrastly, eating a big meal only once or twice a day can cause extreme high or low glucose levels. In addition, if the exercise regimen is changed, changes should be made to the diet accordingly, to maintain weight control and to control blood sugar levels.
For more information on  the impact of: Salt, Sugar and Alcohol

As you practice your diet, you will begin to learn different food combinations.


A combination to avoid at a single meal would be a plate with potatoes, corn, beans and a slice of bread. Your body will break down all four as breads, therefore, increasing your blood glucose levels. Whole grain breads are best to use (Aunt Milles Whole Grain, Multi Grain breads are good source and 2 slices equals 1 serving!) also providing protein compared to white breads.

Additionally, root vegetables (beets, potato, yam) are high in fructose content (natural sugar), as are oranges, bananas and pineapples. A better choice would be apples, pears, cherries and plums.

ALL FOODS CAN be eaten, but they must be monitored in serving size and combined properly at meals in order to reduce insulin output, which will result in lowering your blood glucose. Recent studies have shown that Oolong Tea can contribute the pancreas which in turn reduces the insulin output.  You can drink up to  6 cups a day.

Contact your doctor, dietitian or post a message to find out what your meal plan should reflect.
Mens’ daily servings of food could be 1/4 – double of what a daily serving size may be for women.

Daily Servings Per Food Group
Suggested Serving Size
3-4 servings of fruit
1 small fresh fruit, ½ cup canned or dry fruit, ½ cup cup fruit juice
1 ounce of nuts (28-30 individual nuts): Almonds, Walnuts, Hazelnuts, Peanuts, Soynuts

3-5 servings of vegetables
1 cup raw vegetables, ½ cup cooked vegetables, ½ cup tomato or vegetable juice

6-11 servings of breads whole grains, beans, and starchy vegetables (shoot for 6 servings a day) 1 slice bread, (recommend Aunt Millies breads. 2 slices = 1 bread serving!) ½ small bagel or English muffin, 1 6-inch tortilla, ½ cup cooked cereal or pasta

2-3 servings of milk and yogurt
1 cup milk or yogurt

2-3 servings of meat, cheese, fish, and other proteins
2-3 oz. Cooked lean meat, fish or poultry, 2-3 oz. cheese, 1 egg, 1/2 cup Tofu, Nuts

Sparing use of fats, oils, and sweets
A serving of fats and oils can be 1 tbsp. butter, margarine, oil or mayonnaise. A serving of sweets can be ½ cup ice cream or 2 small cookies.

Meal Plan Combining Foods (for optimal glucose levels)
The daily menu follows the theory presented that “All Foods Can Be Eaten, but must be monitored”. Salt is used and also substituted. Sugar is available within the meals, yet limited. Alcohol is allowed, but only a 1/2 glass. (try for every other day routine with alcohol consumption.)
drink plenty of water throughout the day, 64 fl oz or 8 8 oz glasses.

Breakfast
1 cup yogurt
1 slice whole grain bread with pat of butter
1/4 cup berries
1 6 oz c. coffee with sweetner

Snack am
apple
1 ounce nuts

Lunch
1 8 oz. Milk
2 slices bread
2 slices turkey
3 slices tomato
1 lettuce leaf
1 tsp mustard
1 tsp mayo
1 pear
small bag of pretzels

Snack pm
Nutrition Bar
carrot and celery sticks
1 8oz milk

Dinner
Lemon Water
1 5oz glass wine
4 oz fish (baked seasoned with salt substitute, capers, olive and cherry tomatoe slices)
steamed broccoli (tossed in tsp oil, garlic, pepper, Mrs. Dash salt substitute)
baked potato oive oil, rosemary, thyme, pepper, salt
whole grain dinner roll
apricot

Dessert
1 c. orange sorbet
1/2 c. ice cream
small slice of cake

For more information you can contact the call the American Diabetes Association at (800) 232-3472 and select “receive more information about diabetes”.
Diabetic Food Pyramid

By: Kimberly Crocker
http://www.diabetes.org/nutrition-and-recipes/nutrition/foodpyramid.jsp