Tag Archives: health

Nutrition to lower LDL, increase HDL Cholesterol

Cholesterol Reducing Foods

Plenty of fruits, vegetables, whole grains, and extra virgin olive oil are heart healthy and can be utilized to reduce cholesterol. By changing the way you eat total cholesterol can be reduced by 5 to 10 percent. Eat foods in which the skins can be consumed too. Consider the importance of monounsaturated fats like nuts and certain oils (replacing saturated fats all animal products: ice cream, butter, dressings.)

The soluble fiber found in fruits and veggies reduces absorption of cholesterol in your intestines, then binds bile (which contains cholesterol) and dietary cholesterol so that the body excretes it.

FRUIT 4 servings/day Great for Reduction: apples, prunes, pears, plum, apricots. Choose fruits whose skin can be eaten. Fruits with membranes or seeds are also helpful: oranges, grapefruit, pomegranates.

VEGGIES 5 servings/day Great for Reduction: Any leafy green, introducing roughage into the diet: broccoli, rapini, kale, collard greens, spinach, lettuce. Other helpful vegetables: avocado, garlic, beans. Soluble fiber.

WHOLE GRAINS 7-8 serving /day (1 serving size is 1 ounce) also Barley and Oats, Bran, Flaxseed!!! Soluble fiber.
Fish, Lean Meat, Poultry 2 servings/day. 3-4 ounces per serving (Eat more Fish which contains healthy omega 3 and 6 oils.)
Nuts about 1 tbsp 4 times a week. Walnuts, Almonds. (Monounsaturated fats.)
OILS 3 tbsp per day Extra Virgin Olive Oil is a monounsaturated fat and contributes to raising HDL (healthy cholesterol) and causes LDL cholesterol to be reduced.
Water 8 glasses / day

REDUCE LDL (Lousy Cholesterol)

The best way to reduce LDL and triglyceride levels is through Aerobic Exercise. By doing so you are telling your body what to do with the extra calories and creating healthy blood flow in your blody. This can be done by swimming, walking, jogging, rollerbladding. The idea is to move cholesterol deposits by increasing your heart rate, which will in turn cause blood vessels to dialate and blood to push through the body.

Reduce bread servings to 6 servings a day and alcohol consumption to every other day can both play a factor in reducing triglyceride levels.

Increase HDL (Healthy Cholesterol)

Food choices also play a critical part in reducing LDL and increasing HDL including substituting new flavors for old preferences; replacing dressing with extra virgin olive oil, seeds and pepper to your salads, providing your vessels with the necessary elasticity that they need (healthy mono and poly unsaturated fats.) Since oils are are fluid at room temperature  they will not clot your arteries the way that saturated fats found in butters and dressings will. Pan fried chicken with a small amount of canola oil, then turned in garlic, Marsala, seasoned with spices introduces potassium, and vasoldilators allicin and a touch of alcohol to open vessels and allow nutrients to function and remove unwanted blockage.

Its your body, Know the Healing Power of Food and make choices to improve your health for a living a longer and stronger life.  

By: Kimberly Crocker

For more information:

http://www.mayoclinic.com/health/cholesterol/CL00002

http://www.bddiabetes.com/us/main.aspx?cat=1&id=496

5 Steps to “Cleanse” & Improve Lifestyle

Cleansing, Purifying, Renewal.  All good words that make us feel positive about making a change in our lives, words that tie us to a commitment to do better while paying attention to nutritional intake.

“Must foods” to add to any new meal plan

  • Colorful
  • Consumed multiple times throughout the day
  • Contain fiber and water

Carbon that hydrates the body, otherwise known as Carbohydrates. Improve dietary intake by loading up on fruits and vegetables that will contribute to renewed health.

Red Vegetables to reduce risk of prostate cancer.

Vegetables and fruits that are red in color contain lycopenes, (fiber, Vitamin C, quercatin, ellagic acid, hesperidin) all which actively protect the colon from prostrate cancer, lower LDL cholesterol, lower blood pressure, slow tumor growth, rid free radicals from the body and in some cases protect joints from arthritis.

Red, Blue & Purple foods to keep stroke and brain disease at bay.

Fruits that are: red, blue, or purple contain some of the same key players as the red foods have and are called anthocyanins. Their value protects the brain, improves memory and immune system, reduces LDL cholestrol, are anitcarinogens and protect the digestive tract, assist calcium and mineral absorption across the digestive tract, reduce inflammation and cancer cells.

Foods orange and yellow in color improve vision and skin

Orange and Yellow Fruits are known as carotenoids, high in Vitamin C (citrus fruits) & Vitamin A, potassium. Cleansing of organs from sodium, promote alkaline balance and vision, reduces LDL cholesterol, blood pressure and risk of macular degeneration, promote collagen formation and has magnesium and calcium to improve bone.

Green Veggies for folate to improve brain, skin and liver

Green Vegetables are filled with chlorophyll, calcium, folate, Vitamin B.
Important for a healthy liver, skin, and colon, reduces risk of cancer,improves retinal health reducing risk of cataracts, macular degeneration and birth defects.

White foods boost immune system

 

 

White foods contain: anthoxanthins, allicin, beta carotene, lignans all improve immunity activating B & T-cells, balance hormone levels, lower blood pressure and improve blood circulation.

Cleansing and detoxifying are ideas and terms not encouraged by dietitians. Often times fads are spun off of an idea or word without realizing the negative effects on the body and organs such as loss of lean muscle, lack of nutrients for strengthening bone and muscle. The stomach is not reduced in the long run and upon food introduction, the lipid cells expand more easily. Lastly, no new habits or practices have formed to consciously eat with intent nor cook with a purpose.

When adopting a new dietary lifestyle, follow these 5 tips to success and notice the proper cleansing and renewal of health that your body is longing to experience:

  • Eat 4 fruits
  • 5 vegetables  a day
  • Drink 6-8 glasses of water/tea
  • Reduce salt intake by 1/2
  • Walk 30 = minutes each day.
By:  Kimberly Crocker-Scardicchio
References

Calorie Shifting Fad and Facts

Foods to Reduce Bloating & Promote Diet   

 Tea’s Body Healing and Weight Loss

 Benefits of Lemon Water 

Consider this question, “Who invented the word DIET?” Its origin has evolved over time and spelling varies with language, Old French diete taken from Latin diaeta: “A day’s journey, or a day’s meeting / assembly”;  from Greek diaita derived from diaitan: “Mode of living” or to direct one’s own life“.  The word “diet” was intended to describe a day’s journey or meeting, or ability to take control of one’s own life. Within the origin of the word rests an implication of our own individual daily needs and how we utilize that to effectively and efficiently run our lives and hopefully enjoying that moment at a table with others!

Today Diet’s are promoted by healthcare provider’s, encouraging quick weight loss, in order to ensure an individual of surgery with reduced amount of risk to them while undergoing the “knife”.  Sometimes the “diet’s” are given and the measures of weight loss are drastic! The individual is carefully monitored on a weekly basis with bio-markers constantly reviewed. Bio-markers that are watched with greatest of attention are: Liver enzymes, muscle loss, bone loss, various hormones, lungs, heart, urine. All which are critical to understanding the health of the body as it endures change.

Should we be calling it “Lifestyle” instead of “Diet”? A concept that needs to be enforced in the American Society on a regular basis. What are we eating and why are we eating it? These two questions should be foremost thoughts before picking up the food with the idea of consumption.  Different foods provide a purpose each and every day. There are foods with a higher level of potassium which certain athletes consume on a regular basis, i.e. banana’s, orange’s and peanuts. While other athlete’s in field sports may consume higher level of protein. If an individual is sick, larger amounts of chicken soup, onion and garlic may be necessary. While the sleep deprived may want to consider; warm milk, turkey, chicken and a handful of nuts, all containing tryptophan (amino acid), that converts to serotonin (hormone), providing a more restful sleep. Infections (yeast) can be curved with a 3 glasses of green tea doctored up with honey and cinnamon. 

The idea of having a perfect silhouette is attractive by magazine standards. How one gets there should be done with caution, listening to ones own personal needs and under the careful eye of a Doctor, or Dietitian.  More importantly, make sure that other’s know that you are making a LIFESTYLE CHANGE so they can root you on and also make sure that you do not go to extremes. Most will confirm that it is more challenging to re-start the eating process for maintenance than losing the weight.

A Lifestyle (diet) of Fish, Vegetables, Multi-Grains contributes to heath & longevity

What should be included in a “Lifestyle Change” is a healthy fat; a daily dose of minerals and vitamins (2-3 tablespoon’s) will contribute to the elasticity of veins, muscles (all organs) and ligament’s. Consider exchanging the bottled salad dressing for extra virgin olive oil when enhancing a plate of mixed greens and tomato’s (Sunflower, Peanut and Coconut are also good fat’s). A high quality fish fat should be included in a meal 3-4 times a week and comes from: salmon, tuna, anchovies, sardines, mackerel all have both omega 3 and omega 6. Animal fat should be kept at a minimal of 2-3 times a week (aiming for a 7% animal fat) including: poultry, red meats, pork. Dairy fat’s are solid at room temperature, therefore must be consumed in smaller amounts daily: Butter (1 teaspoon), Cheese (1 ounce daily), Milk (skim or 1% 2-3 cups a day), Ice Cream (low fat 1/2 cup sparingly).

Below is listed a three day Calorie Shifting meal plan. Please note that the CS diet is NOT recommended or promoted.   This is all you would eat in three days!!! It lacks daily serving requirement’s of: 4 fruit, 5 vegetables, a healthy fat, multi-grains (B vitamins i.e. folic acid for the brain & central nervous system) all critical to maintaining a healthy body.

Day 1

Meal #1: Scrambled Eggs Meal

Meal #2: Sandwich (any type)

Meal #3: Flavored Oatmeal

Meal #4: Tuna Salad

Day 2:

Meal #1: Cottage Cheese

Meal #2: Scrambled Eggs [and] Mixed Vegetables

Meal #3: Chicken

Meal #4: Banana Milk Shake

Day 3:

Meal #1: Chicken

Meal #2: Fish Fillet

Meal #3: Cottage Cheese

Meal #4: Fruit Salad

HOLD ON!  Not all is doom and gloom….

The following MEAL PLAN is recommended for anyone and provides the daily intake of minerals and nutrients that your body needs to stay strong and healthy.  You can absolutely lose weight on this diet!  It’s loaded with fruits, vegetables (which burn the most calories when metabolically broke down), grains, protein and fat.  Most do not realize that eating vegetables is a trick to weight loss, due to the amount of energy your body utilizes to them breakdown.  As with any food that one consumes, read the food label to understand what a serving size is before over loading your plate and understand your meal plan when preparing your grocery list.

Follow the catagory on the left column for fruit, vegetable, meat, or bread.  The right side of the column provide just a few suggested food items.  (LS or Low Sodium is heighly recommended for weightloss.)  Vegetarians may choose meat substitutes, Tofu, beans, nuts or eggs.

Breakfast
Bread or Cereal…. Oatmeal LS, Total Cereal, Cheerios
Fruit…………………..Apple, Orange, Pear, Apricot, Banana, Cherries, Berries
Milk……………………Skim or 1% (8 oz), Low or nonfat Yogurt

Snack am
fruit (1-2 of choice.  1 fruit is 1 serving size), or Blend 2-3 Fruits with 4 oz OJ 

Lunch
Vegetable……………Cole Slaw, Green Salad, Veggie Salad, Pepper sticks, Broccoli, Cucumber
Vegetable……………LS Cream of Potato Soup  (Choice of Soup, Salad, Vegetable)
Meat (3 ounces)………Tuna, Turkey, Herring, Salmon, Beef, Chicken
Vegetable…………..(Any) Twice baked sweet potato, Aparagus saute’ EVOO and Garlic
Fruit……………… …Fruit Salad or Fruit of Choice, (Avocado and Tomato seasoned, EVOO)

Snack pm
1 0z …………………..nuts or seeds (unsalted)
Milk…………………. 1% Skim or 4-6 oz low or nonfat yogurt

Dinner
Meat (3 Ounces)………………. Chicken Patty, Pork, Beef, Fish, Turkey,
Bread……………… (Bread is optional.  Choose whole grain or wheat bread.)
Vegetable………..Lettuce, tomato and onion (cooked or raw)
Vegetable……….. Baked beans
Fruit………………. Kiwi-Strawberry or a  LS, Reduced sugar content Dessert acceptable i.e. Sherbert

Do your research before starting on a Meal Plan and altering your dietary intake.  Remember to consult with your Doctor or Dietitian so that you can make the necessary changes to a healthier lifestyle.  For more info on how to enhance Lifestyle Change read: “How to nutritionally and effectively Down Shift to 1350 Calories per day”; “How Tea’s effect weightloss” and Flatten your Tummy for a Poolside Silohouette“.   

By: Kimberly Crocker-Scardicchio

Literature Research

http://www.healthalternatives2000.com/fruit-nutrition-chart.htmlhttp://www.cancerhelp.org.uk/help/default.asp?page=116#stemhttp://www.ifanca.org/newsletter/2002_07.htmhttp://ezinearticles.com/?Calorie-Shifting-Meal-Plan&id=870062http://www.ncbi.nlm.nih.gov/pubmed/15930970?ordinalpos=4&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSumhttp://www.ncbi.nlm.nih.gov/pubmed/17412526?ordinalpos=3&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

Switching from Sam’s and Costco to USANA

I just had to pass this on.  It’s not an endorsement from Eat Know How, but a personal opinon about USANA products.  Please understand, that you can never replace daily intake of whole foods, but there are Benefits from Nutritional Supplements.
Being the penny pincher and doubting Thomas that I am, and after much investigation, I’m switching from Sam’s and Costco on purchases such as: hair and skin products, vitamins (kids and adults), health bars and drinks.   I recently joined USANA who produces high end quality vitamins, minerals, skin and hair  products, health bars and drinks..   After attending a seminar with their USANA’s Lead Biochemist, Dr. John Cuomo,  I was convinced of their products and that becoming a USANA member would be beneficial both economically and healthwise for my family.
 
The cost is minimal! Compared to Sam’s or Costco quality and quantity of product, USANA is better!  After I added up my yearly cost of: hair and skin products, vitamins, health bars and drinks I concluded that the following benefits made sense to me.
  • Place a one time order of 150 points of merchandise and the membership fee.
  • The total cost is just under $200. (depending on products you order,  prices will vary.) 
  • Renew your membership with USANA  every year for only $20.
  • Family members and friends may purchase directly from you. 
  • Any new members who sign up through you, provides you with a percent back. 
  • Products you personally buy and hand out to others may be TAX DEDUCTIBLE, written off under a personal business claim.
Here’s a link to an article I wrote on the company and their products and a link to their supplements and products, which are many to choose from.
Supplements and Products   Look also under their “search” if item is not found.
 
Lastly, I’ve researched USANA, and they:
  • Have recieived multiple certifications and have quite a few patents in the 16 years they’ve been around. 
  • Are the supplier of the Olympic athletes with their nutritional supplements.
Let me know if you’re interested in becoming a member and I’ll be happy to share more with you.
 
Kim Scardicchio
Author of Eat Know How and www.eatknowhow.usana.com
USANA’s Customer service line for more information.  Refer to my name as the USANA Associate Representative
1-888-950-9595

Poolside Silohouette? Flatten your Tummy, Choose your Foods

It’s that time of year which inspires us to get our bodies healthy for three months, so that we can sit poolside and look good.  Wouldn’t it be great if we could take our lessons learned from how to get a flat tummy now and maintain it over a life long period?  I’m not talking about being 104 pounds, but achieving our own healthy weight, so that we live a lifetime of being strong and focused, mentally intact and driven! Many respectable weightloss programs such as USANA’s Macro Optimizer, Reset also provides nutritional supplements so that you can achieve your goal effectively.

Many meals come from awesome summer foods that help to curve our appetite so that we are not tempted to indulge in ice cream and frozen Margarita’s.  The various delicious fruits and vegetables (veggies burn the most calories) will bring new flavors to your palette!  By eating 4-5 fruits and 5-6 vegetables a day, your body will have to make an effort to breakdown the food and that energy will contribute to weightloss!  Treat yourself to something new in your salad by shredding fresh herbs into your salad such as: cilantro, arugula, mint, parsley, 1 Small clove diced garlic, or basil which will become the driving force to try new summer recipes. 

A trick that adds diversity to your salads:  Choose 2 or more vegetables and one fruit dice them to bite size. Add 1/8 c. thinly sliced red onion, cheese of choice, herb of choice, 1 ounce of nuts, sprinkled flaxseed. Drizzle with vinaigrette dressing, or olive oil and balsamic vinegar. (salt and pepper to taste)

Fresh fruit drink.  Choose 2-3 fruits, wash and peel.  4 ounces of orange, pomegranate, cranberry or pear juice.  Place all in a mixer and liquefy.  May drink immediately, served chilled or frozen.

Please read the following clip from “Eight Summer Ultimate flat Belly foods” by David Zinczenko and Matt Goulding from Men’s Health who recently had an article posted on Yahoo. 

“Find a way to work these potent super-foods into your diet every day, and you’ll curb cravings before they hit, crowding out much of the junk we turn to when hunger calls. The result? Well, it could mean saving 600 calories or more a day. Couple that with 30 minutes of moderate exercise, and you can shed as many as 12 pounds in six weeks!  Which is in standing with the rule that states, “1-2 pounds a  week to properly shrink lipid cells” Read more on Calorie Shifting Fad and Facts and USANA Nutritional Supplements and Products  

1. Spinach
It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle-builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. Aim for 1 cup fresh spinach or a half cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with baby spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

2. Yogurt
Calcium is a major contributor to effective weight loss.  Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of reinforcements for the battalions of beneficial bacteria in your body. That helps boost your immune system, provides protection against cancer, and even does duty as a cavity-fighter. Not all yogurts are created equal, though, so make sure the label says “live and active cultures.” And watch out for high-fructose corn syrup; stealth sugars are worth avoiding in yogurt and everywhere else.

SUBSTITUTES: Kefir, cottage cheese, ricotta

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

3. Tomatoes
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, breast, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. Plant some now for a health harvest in July and August. This Men’s Health video will show you how.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Dress sliced heirloom tomatoes with torn basil and olive oil; guzzle low-sodium V8 and gazpacho; roast cherry tomatoes and serve over grilled fish or chicken.

4. Carrots
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none of them is as easy to prepare, or have as low a caloric density, as carrots do. Aim for a half cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Snack on baby carrots; grate raw carrots into salad; toss a carrot into a breakfast smoothie with frozen mango and OJ; roast carrot chunks with olive oil, salt and cumin.

5. Blueberries
Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or a half cup frozen or dried.

SUBSTITUTE: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp of açai pulp to cereal, yogurt, or a smoothie.

FIT IT IN: Mix fresh blueberries into plain yogurt; blend with ice, yogurt, banana, and OJ for a 60-second smoothie; toss with baby spinach, red onions, goat cheese, and raspberry vinaigrette for a summer salad.

6. Black Beans
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 2 Tbsp olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

7. Walnuts
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut just needs a cape and we could call it a superhero. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a post-workout recovery snack. Keep a can of Planters Nutrition Heart Healthy Mix in your desk drawer or glove compartment, and use them to lead you away from temptation.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter; mix 1 cup walnuts with a half cup dried blueberries and a quarter cup of dark chocolate chunks.

8. Oats
The original wunderkind of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per half-cup serving, they deliver steady muscle-friendly energy.

SUBSTITUTES: Quinoa, flaxseed, amaranth, pearly barley

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving; sprinkle 2 Tbsp ground flaxseed on cereals, salads, and yogurt; sub quinoa in for brown rice.”

Thank you to David and Matt for allowing Eat Know How to utilize a portion of their article!

By; Kim Crocker