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

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

Meal Plan, Which Calories do you Reduce?

Design your 1300-2000 Calorie Meal Plan…Cut calories and stay healthy!  Eat 5 meals a day and drink Water both with and between all meals!  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. 
Typical 2000 Calorie recommended Meal Plan

Breakfast
Aunt Millies Bread** (whole/multi-grain) or Oatmeal, fruit, 1% or skim milk, 1 tsp healthy fat (Olio butter)

Snack
fruit, 1 bread (2 graham crackers)

Lunch
3 ounce fish or lean meat,  2 slices of (bread whole or multi-grain),  salad with 1-2 vegetables Salt/Fat free dressing, bread,  fruit

Snack
Vegetable,  Nuts 1 oz (optional protein)

Dinner
3 ounce fish or lean meat, 2 vegetables, fruit, pasta/rice (bread),  skim milk, 1 oz no fat cheese (milk),  low fat dessert, Healthy Fat used for cooking i.e. Extra Virgin Olive Oil

**Bread: Recommend Aunt Millies Bread 2  slices is only 1 serving and 80 Calories and will save 200 calories on this Meal Plan!

Recommended Daily Servings

 4 Fruits- 240 calories,

6 Vegetables- 290 Calories,

5 servings Bread -200 calories,

3 Milk/Dairy -300 Calories,

2 Meats or Fish -600 Calories,

3 Fats -360 calories.   

 NEW Total: 1350 Nutritional Calories

Meal Plan with reduced caloric intake

May reduce Calories by Removing:  

Any 3 Bread servings 160 calories,

1 Meat serving 300 calories,

1 Fat Serving 120 calories,

1 Milk/Dairy 100 calories.

Total removed Calories  -640. 

Great Link to Check out for additional help. http://www.montana.edu/health/nutrition/healthyway.html

Get Healthy, Get a Plan!

Sharpen your grocery shopping skills and aim to stay healthy too!

Reading Food Labels

  1. Food labels must be checked for Sodium values to be less than Potassium values. (Sodium values low, under 200 mg and Potassium levels, above 300 mg.)
  2. Food must be low in saturated fats, that is to say any product that is animal or comes from animal: Beef, Poultry, Chicken, Fish, Cheese, Milk, Butter, Ice Cream, etc..  However, foods with Mono/Poly unsaturated fats which are plant based: Olive Oil, Canola and Vegetable Oil, Nuts Tofu, Soy etc. can taken in controlled larger amounts.
  3. Aim for low sugar content.
  4. Check fiber content, some prepared foods (boxed) have fiber content ranging from 1g-6g. The more fiber the better!  Fiber is needed for carrying out unused fats, food products and waste.

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. 

A variety of foods must be eaten in order to achieve good health and reasonable weightloss.

Carbohydrates from fruits. Vegetables and whole grains. Fats should be healthy oils. Protein must be lean avg. of 4-6 oz., card deck in size.

Plan for Weightloss

  1. You must eat 5-6 small meals to lose weight.
  2. Between 1200-1400 calorie diet
  3. Consume a eight 8 oz glasses of fluids a day.
  4. Exercise: Aerobic 30 minutes a day (walking, jogging, running, swimming, roller bladding, bikeriding, spinning, stairs.)

Strengthening 10 minutes a day (weights, push-ups, sit-ups)http://www.niapublications.org/exercisebook/chapter4_strength.htm (Results: Weightloss may reflect 2 lb’s or more a week. May be less if you are breastfeeding, taking medication, fighting an infection, sick, or recently had surgery.)*

Begin
1 glass warm water (or green tea) with juice of 1/2 lemon and tsp of honey.
(1/2 lemon for under 150 lb’s. 1 whole lemon if over 150 lb’s)

Breakfast
2-6 oz coffee (optional)
Milk…. (choices: 8 oz. skim or 1% milk, 4-6 oz low or nonfat yogurt)
Fruit
Bread….Bran Cereal or Oatmeal (low Sodium high Potassium)

Water

Snack am
Fruit**Water or tea

Lunch
Vegetable….Pepper, Carrot or Celery sticks (1/2 cup)
Bread…. (Aunt Millies multi- grain 2 slices = 1 serving)*
Protein…2 slices turkey
Fruit…….3 slices tomato
Vegetable…..1 lettuce leaf
condiment….mustard
Milk….1 oz cheese (optional. May trade for serving of skim milk)
Fresh Fruit Choice (not canned)
Lemon with water or tea
* may avoid bread and have a chicken breast or filet of fish (3 oz)

Water

Snack pm
Protein and Fat…1 oz nuts (28 pieces= Almonds, Walnuts, Hazelnuts, Peanuts, Soy)
Vegetable of choice**

Water

Dinner
Bread… 1/2 cup cooked whole grain pasta, multi grain dinner roll
3 Vegetables** (baked or steamed)
condiments for cooked vegetables= Mrs Dash salt substitute, drizzled **EVOO, pepper, herbs
Fat…for salad = low sodium vinagrette **
Protein…3 oz lean meat, chicken breast or fish filet baked, broiled or grilled
Fruit of choice
Fluid…water or skim-1% milk 8 oz glass

wine or beer 5 oz only 3 days in the week otherwise they contain 90+ calories each. Opt for water. 0 calories!

Dessets no more than 3 in the week.

Water or Tea

By Kimberly Crocker

Meal Plan

Therapeutic Lifestyle Change (TLC Diet)
To reduce Cholesterol problems and other symptoms of heart disease. Designed for everyone to have a Heart Healthy 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. 

  • Breakfast
    · Bread…. ½ cup oatmeal
    · Fruit……..Peach
    · Milk…….Non fat yogurt
  • Tea

Snack am
Fruit…..Banana
Bread…reduced fat graham cracker

Lunch
· (for caloric increase add small bag of baked chips or pretzels)
· Bread….2 slices whole-wheat bread,
· Protein…2 ounces lean turkey,
· Free….1 tablespoon mustard Chipotle
· Vegetable… lettuce and tomato
· Vegetable…Carrot sticks
* Fruit
· Milk….skim or 1%, Water or Tea

Snack pm
· Fruit…apple
· Protein…1 oz almonds (about 28 pieces)

Dinner
· Protein….3 ounces baked or broiled salmon (Omega 3 fat)
· Bread….1 cup cooked brown rice
· Vegetable…1 cup cooked broccoli
· Fat…1 tablespoon olive oil (used in cooking)
· Vegetable…Salad made with 1½ cups romaine lettuce, ½ cup tomatoes, ¼ cucumber,
· Fat…vinaigrette: Extra Virgin Olive Oil, balsamic vinegar, oregano, minced garlic
· Bread…1 slice multi grain Italian bread
· Fruit

Dessert
Sherbert
Cakes and cookies in moderation No more than 3 times per week.

Water or Tea

Include eight 8 oz glasses of fluids in your daily meal plan through out the day.

By: Kimberly Crocker

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

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.