Tag Archives: Food

Waldorf Salad

Waldorf Salad

Salad

2 c’s chopped apples

1 ¼ c chopped celery

½  c. chopped walnuts

6 c. mixed greens

Dressing

1/3 c. nonfat vanilla yogurt (substitute for 1/3 c. mayonnaise)

dash allspice

2 t. sugar

1 t. lemon juice

For presentation

5-6 twisted lemon pinwheels

Chronic Obstructive Pulminary Disease COPD Meal Plan

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.  

BREAKFAST:
*1/2 Grapefruit or 1-orange or 6-ounces of fresh orange juice.  (except when taking chemotherapy)Whey Enhanced Protein Vanilla Flavor
10 – 12 grams of protein .
Grits or cream of wheat (Butter, cinnamon and other spices are okay).
1 cup of green or black tea (Fructose is sweetener of choice).
Cottage Cheese, Yogurt , Soy foods, 1 slice of White Toast or ½ plain bagel or ½ English Muffin (Butter is okay).

LUNCH:

Water & Fructose; Sugar free Kool-Aid; Diet ginger ale; Fresh lemonade & Fructose; Chicken or Beef broth; V8 juice.
Generous amounts of One cooked vegetable or a combination of the following: asparagus, broccoli, cabbage, brussell sprouts, spinach, squash, string beans.
One serving (1/2 cup)of fresh fruit. Choice of: pear, orange, blueberries, raspberries, strawberries.
1 serving (moderate) of grits or corn or rice or pasta (Add tomato sauce or butter)
1 tablespoon of coconut oil
8 to 10 black or green olives
2 tablespoons of vinegar (minimum of 5% acidity) add to vegetables or food
1 cup of green or black tea (Fructose as desired)

DINNER:

Sugar free Kool–Ade; Diet Ginger Ale; Fresh lemonade & Fructose; Chicken or Beef broth; V8 Juice.
Generous amounts of One cooked vegetable or a combination of the following: asparagus, broccoli, cabbage, brussel sprouts, spinach, squash, string beans.                                                                       
One serving (1/2 cup) of stewed plums with fresh cream & fructose; use 4-ounces of orange juice if plums are not in season.
Avacado salad with lettuce, tomatoes, celery, onions, with lemon juice and coconut oil or olive oil.
2 tablespoons of vinegar (minimum of 5% acidity) add to vegetables or food.
1 serving of grits or corn or pasta or rice (Add garlic and butter or tomato sauce)
1 cup of green or black tea (Fructose as desired)

Mid Evening Snack:

Ketogenic Cocktail – 2 ounces of fresh cream, ½ ounce each of both coconut & olive oil, 1 tablespoon of Fructose.
Sugar free Jell-O with whipped cream & Fructose or 1 plum or 4 ounces of orange juice.

Optional Meal:

3 to 4 ounces of Veal, Fish of choice, Beef, Chicken breast, and 1-slice of white bread

Low Sodium Dietary Tips

Adjusting flavor, while reducing salt.  Mildy palate pleasing herbs in all your favortie dishes.

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. 

  • Fresh minced garlic and diced onion sauté in a 2 Tbsp oil for 7 minutes on med low. Add tomato sauce simmer for 20 minutes, add oregano and parsley, OR basil at end.
  • With 2 tbsp olive oil combine equal parts of ROSEMARY, SAGE, THYME, to a GARLIC clove, half ONION saute` in pan on medium low for 7-10 minutes and then add to your favorite bean dish.
    • Try any of these herbs in your steamed vegetables or in soups.
  • 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 and rub into any meat, poultry, or pork  for a terrific dish.
Marjoram, Rosemary, Tarragon             • Combine spices and rub into the chicken or turkey (with the skin removed) and steam it.
Curry powder, Turmeric, minced Garlic and diced Onions   • Saute` in 2-3 Tbsp olive oil for 7 minutes on med low temp, then add tomatoes (tomato sauce), rice, black beans and corn for a delicious Spanish flavor.

Sleep and Lose Weight?

Yes… it is possible to lose or gain weight while you sleep!  This based on daily calorie intake, exercise and what are you eating at dinner and before you go to bed.

Eating a bowl of popcorn, potato chips and drinking a coke one hour before you go to bed will help you gain a few calories while you sleep, as opposed to eating an orange or a banana.

Sleep in of itself allows the growth hormone to adequately work on tissue and cellular repair, resulting in burned calories for the individual.  For example, a woman that is 5’5″ (163 cm), that sleeps 7 hours, will burn approximately 489 calories.  A man with the height of 5′ 10″ (1,75 cm), that sleeps for 7 hours, burns approximately 540 calories.

Additional weightloss can be promoted while we’re sleeping by slightly raising  our metabolism a few ours before bedtime.  Complete your exercise regiment 3-4 hours before bedtime, so that you are not so stimulated that you are unable to rest, yet you’ve promoted your metabolism to function at a higher rate.  Additionally, have dinner  4 hours before going to bed so that your dinner stays in your duodenum, the first part of the small intestine for 4 hours (before moving onto  the second part of the small intestine). If you digest food closer to your bedtime it will result in a restless sleep pattern for you.

To encourage weightloss, dinner should include 4oz  (114g) of protein: Fish, Poultry, Pork, or Lean Beef. Accompanied by 3 servings of vegetables and a fruit.  (1 serving of bread or pasta optional).  A serving of fruit or vegetables is the equivalent of a 1/2 cup, salads are 1 cup for a serving. 

Dinner (example)      

Begin with a glass of water 10-15 minutes before eating your meal. Promotes hydration and slows down eating, contributes to satiety (feeling full at end of meal).                                    

4 oz salmon

salad with 1/2 cup tomatoes (vinaigrette dressing 1-2 tbsp)

bowl of lentil soup (Optional: add 1 cup cooked pasta.)

1 medium orange

1 oz or 28 g of walnuts

Glass of wine

Nutrition facts: 1-Protein, 2-Omega 3 (alimentary fat, great for the HEART!!), 5-Fiber, 1-bread optional

(If opting for pasta (60 g), mix in 1/2 to 1 cup steamed or sauteed vegetable.  May pass with crushed nuts or Parmesan Cheese.)

Wine has also been linked to weightloss, because of it’s active polyphenols/antioxidants that work hard to get rid of toxins in the body.  Red wine is a great source of Vitamin C and E.  A few of their benefits contribute to the health of our skin and eyes.

By Kimberly Crocker

Omega 3,6,9


OMEGA’S 3,6,9                                                                                                                    Finally, news about this fatty acid is getting out to the community at large. What’s all fuss about and how does it benefit our bodies? The working ingredient of fish oil is omega-3, a polyunsaturated fatty acid which is also found in certain plants such as flaxseed, pumpkin seed, walnutsand extra virgin olive oil. The Mediterranean diet prides itself on balancing omega3 and 6 in it’s diet. A brief introduction to this essential fatty acid is that, there are three major types of omega 3 fatty acids that are ingested in foods and used by the body:

1. alpha-linolenic acid (ALA)
2. eicosapentaenoic acid (EPA)
3. docosahexaenoic acid (DHA)

Once eaten, the body converts ALA to EPA and DHA. EPA and DHA are more readily used by the body. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent certain chronic diseases such as heart disease and arthritis. http://www.umm.edu/altmed/articles/omega-3-000316.htm

When it comes to cancer prevention the jury is still out as there are some disagreements between the American Journal of Clinical Nutrition and Journal of the American Medical Association (JAMA).

The good news though is that the Omega 3 reduces:

  • 1. Inflammation (specifically important for after surgery)
    2. Increases HDL (Healthy) Cholesterol specifically noted with the Mediterreanean Diet
    3. Lowers Blood Pressure
    4. Prevents heart disease and stroke
    5. Decreases risk of diabetes
    6. Eases arthritis pain
    7. Weightloss “staple” fat (instead of butter a Saturated Fat)
    8. Increase Calcium levels in the body
    9. Help nerve cells communicate for good mental health 10. Promotes wound healing in “Burn Patients”.
    11. Studies on Colon, Breast and Prostrate Cancer are being researched.
    http://www.umm.edu/altmed/articles/omega-3-000316.htm
By Kimberly Crocker