Tag Archives: Meal Plan

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

Fast Food…Cure Liver Disease w Lifestyle Change

If you are asked to name two questions that are routinely raised at any Doctor’s office, most people would correctly respond:
  •  “Do you drink?
  •  “Do you smoke?” 
Even as changes are clearly noted by individual’s with present day increased prices in Health Insurance, how often are patients probed to reflect on a daily routine at a yearly check-up with a medical inquiry of, “How often do you eat fast food?”
 Recent research studies have proven that, “A diet high in FAST FOOD consumption  leads to LIVER DISEASE (Cirrhosis, or Cancer)”.  “Fatty liver is the most common liver abnormality in children ages 2-9 years old,” revealed in The Office Journal of American Pediatrics October, 2006.  Liver disease can only be determined by having liver enzymes evaluated through a blood draw at a yearly check-up with ones Doctor.  The good news is that a Lifestyle Change in:  diet,  exercise,  avoidance of alcohol,  limited sodium intake, and Tea can return a damaged liver to a healthy state.    (Sadly, this is not always the case with liver cancer.)

Once diagnosed with liver disease, your goal is to help the organ return to it’s normal functions, it’s ability to process everything that you eat and drink. A healthy lifestyle can help you feel your best and help your body cope with it’s disease. By eating healthy and doing physical activity in moderation you will:
1. Give your body the energy it needs to work well.
2. Boost your immune system.
3. Help your liver renew itself.

Eat Well
Keep your energy level up by eating smaller meals and snacks more often.  Decrease some of the symptoms and the side effects of any treatments, such as feeling tired and sick by following a healthy diet.

  1. Chew on Fennel Seeds throughout the day (not to exceed 1 tsp!) to unclog the liver. Add Turmeric to your meals . It is become a well known spice in the medicinal world that whose powerful nutrients are known for healing organs.
  2. Carbohydrates(grains, fruits and vegetables)
  3. Fat Healthy oils such as: Extra Virgin Olive, Canola oil, Avocado and Smart Balance oils. Omega 3, 6 reduces the inflammation in the liver: Fish, Walnuts, Flaxseed
  4. Protein: Fish (3 x’s / wk), Poultry, Lean Meat
  5. Salt, canned and processed foods must be limited.
  6. Focus on lower saturated fat choices with each meal.
  7. Drink 6 to 8 glasses of fluids every day.

     

ENJOY THE HEALING POWER

1. Eat foods high in potassium to offset salt intake. Bananas, Kiwi, apricots, raisins, tomato puree, baked or roasted potatoes, veal and nuts, will all assist in ridding the body of excess sodium.
2. Enjoy light to moderate physical activity, such as walking, swimming, gardening

3.Build up slowly to 30 to 60 minutes of activity, at least 4 times a week.
4. Avoid food poisoning by storing and preparing foods safely. Wash your hands often.
5. Talk to your health care provider if depression affects your ability to eat well.

What your body does not need
1. Avoid alcohol.
2. Avoid foods that contain trans fat. Trans Fat must be 0 grams.
3. Reduce Sodium intake!  No more pretzels , chips, popcorn, french fries, cheese, certain meats, soy sauce and Avoid Sports Drinks.                                 

Keep in communication with your doctor and dietitian so that neccessary adjustments can be made accordingly to your diet and physical activity plans.

By: K. Crocker

Literature Research

http://pediatrics.aappublications.org/cgi/content/abstract/118/4/1388
http://organtransplant.mc.duke.edu/PDFs/Liver_Pre_3.pdf
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retr
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=17006918&query_hl=3&itool=pubmed_docsum
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=17047295&query_hl=1&itool=pubmed_docsum
http://magazine.wustl.edu/Winter05/SamuelKlein.htm

List of Cholesterol and Triglyceride Reducing Foods

Must Read: Triglycerides, How They Are Influenced”  and Calculate Cholesterol, Choose TLC Menu Plan”  both articles provide a better over view of how to confront cholesterol and achieve reduced total cholesterol.

Choose your foods wisely to improve your daily nutritional intake, and cleanse your body, optimizing it’s overall function in keeping you healthy. Highlighted words will take you to healthy recipes.

Various foods, beverages and spices are known for reducing, or interfering with bad cholesterol (LDL) and carrying it out of the body.

  •  Fruits and Vegetables (totaling 9 per day)
  • Teas 2-4 cups a day
  • Extra Virgin Olive Oil 2 -3 Tablespoons
  • Cinnamon:  1-4g (1/3 tsp – 1 1/2 tsp a day)
  • Ginger (250 mcg/day capsule form)
  • Honey 3 1/2 tablespoons / day

Maybe applied to any Meal Plan of choice.   Before doing your grocery shopping choose five foods from each catagory to buy and put in your refrigerator…………………

FRUITS choose 4 for daily consumption.

  • Apples, 1/2 cup
  • Apricots: Dried, cooked, unsweetened 1/2 cup
  • Banana, raw 1 medium
  • Cantaloupe, raw About 1/2 cup diced
  • Grapefruit juice 3/4 cup. If taking statins avoid grapefruit.
  •  Honeydew, Cantaloupe & Watermelon 3/4 cup
  • Nectarine, raw 1 medium
  • Orange juice 6 ounces 
  • Peaches: Dried, Cooked, Unsweetened 1/2 cup
  • Pears: Dried, uncooked 1/2 cup
  • Pomegranate,  1 medium
  • Prunes, dried, cooked, unsweetened 1/2 cup
  • Prune juice, unsweetened 1/2 cup
  • Raisins 1/4 cup
  • VEGETABLES choose 5 for daily consumption. Click on for recipe.
  • Artichoke recipe,or Risotto with Artichokes globe (french), cooked 1 medium
  • Asparagus, cooked 1/2 cup
  • Beans: Green, cooked 1/2 cup
  • Avocado, 1/4 cup
  • Cauliflower  cooked 1/2 cup
  • Chard cooked 1/2 cup
  • Corn cooked 1/2 cup
  • Eggplant cooked 1/2 cup
  • Legumes cooked 1/2 cup
  • Mushrooms cooked 1/2 cup
  • Parsnips cooked 1/2 cup
  • Peas, green cooked 1/2 cup
  • Plantain  1 medium
  • Potato: Baked or boiled, with or w/o skin 1 medium
  • Pumpkin, cooked 1/2 cup
  • Rutabaga, cooked 1/2 cup
  • Spinach, cooked 1/2 cup
  • Squash, winter, cooked, mashed 1/2 cup
  • Sweet-potato: Baked 1 medium or Boiled 1 medium
  • Tomatoes: Raw 1 med., Stewed 1/2 c., Tomato juice, canned 3/4 c. 
  • Zucchini: saute` 1/2 cup

Red Meat, Pork and Poultry 3 ounces should be consumed in reduced amounts. If individual has  high Triglycerides Pork may be eliminated from the diet completely.

Laura’s Meat is a nice lean meat that will be beneficial to reducing LDL while obtaining protein. Purchase the 92% lean red meat.

  • Meat and Poultry Beef: lean only once day for a weight of 3 ounces
  • Ground Meat; extra lean, lean, or regular; baked or broiled 1 patty
  • Pot roast, braised, lean only 3 ounces
  • Roast, rib, roasted, lean only 3 ounces
  • Short-ribs, braised, lean only 3 ounces
  • Steak, lean only: Baked or broiled 3 ounces + Braised 3 ounces
  • Stew meat, simmered, lean only 3 ounces
  • Chicken, without skin: Breast, broiled or roasted 1/2 breast
  • Chicken Leg (thigh and drumstick), broiled or roasted 1 leg
  • Cornish hen, roasted, without skin 1/2 hen
  • Ham, roasted, lean only: Fresh, Smoked or cured 3 ounces
  • Lamb, lean only: Chop, shoulder; baked, braised, or broiled 1 chop Lamb Roast, leg or shoulder, roasted 3 ounces
  • Pork: Chop, baked or broiled, lean only 1 chop
  • Pork Cutlet, baked or broiled, lean only 1 cutlet
  • Pork Roast, roasted, lean only: Loin 3 ounces
  • Pork Shoulder 3 ounces
  • Turkey, light or dark meat, roasted, without skin 3 ounces
  • Veal, lean only: Chop, braised 1 chop Cutlet or steak, pan broiled 1 cutlet, Roast, leg, roasted 3 ounces

FISH 3 ounces. All Fish should be checked for dietary cholesterol;  most shellfish can be high in cholesterol and limited in consumption. 

  • Carp, catfish, flounder, or mullet; baked, broiled, grilled 3 ounces
  • Haddock, Mackerel, or Porgy; baked, broiled, grilled 3 ounces
  • Clams: Canned, Steamed, poached 3 ounces
  • Cod, Croaker, Pompano, or Trout; baked, broiled, grilled 3 ounces
  • Crabmeat, steamed 3 ounces
  • Lobster, steamed or boiled 3 ounces
  • Mussels, steamed, boiled, or poached 3 ounces
  • Ocean Perch, Pike; baked, broiled, grilled 3 ounces
  • Oysters: Canned, undrained 3 ounces
  • Sea Bass, or Whiting; baked, boiled, grilled 3 ounces
  • Salmon: Baked, broiledgilled, smoked 3 ounces
  • Scallops: Baked, broiled, grilled, steamed 3 ounces
  • Swordfish steak, baked, broiled, grilled 3 ounces
  • Tuna, canned, baked, seared, grilled 3 ounces

Legumes (Meat Alternate) 1 cup cooked is loaded with fiber and protein which will assist in eliminating LDL cholesterol.

  • Dry Beans, Peas, and Lentils Beans, cooked: Bayo, black, brown, or red kidney 1/2 c
  • Calico, chickpeas (garbanzo beans), mung, or pinto 1/2 cup
  • Fava, Lima, soybeans, or white 1/2 cup
  • Lentils, cooked 1/2 cup
  • Peas, split, green or yellow, cooked 1/2 cup
  • Soy milk 1 cup

MILK, CHEESE, AND YOGURT should be monitored carefully, or eliminated from the diet while reducing Triglyceride levels. 

  • Parmesean Cheese 1 oz
  • Milk 1% or skim
  • Chocolate skim milk 1 cup
  • Lowfat / non fat cheese 1 oz
  • Milk-based fruit drinks 1 c
  • Yogurt: Flavored, made with lowfat milk 6 ounces
  • Frozen Yogurt 6 ounces,
  • Frozen Fruit Yogurt made with lowfat or nonfat milk 6 ounces