Tag Archives: Nutrition

Mediterranean Diet Low Sodium Meal Plan

The Mediterranean Diet is high in fruits, vegetables, and lean meats and seafood. The common thread is an abundance of Vitamin E found in many meals. Lastly, socialize and exercise with family and friends to make this a complete Lifestyle Change!

The following sample daily menu is a plan that incorporates both the Mediterranean and “DASH” diets, with the latter focused on reduced sodium intake.  By structuring meals throughout the week improved health will soon be noticed. One change that is noticeable with listed meals is that the calories are loaded in the morning and afternoon, the calories then taper off in the evening.

A key element to the success of this diet is reduced low salt intake in the food preparation. Fluids are equally important for a healthy lifestyle, add 6-8 glasses of water to your daily routine, choosing to squeeze the contents of 1/2 -1 whole lemon to a single  glass of water each day.

Please contact the listed telephone number if you are interested in more information or would like to establish a consultation. kimberlyscardicchio@yahoo.com

Breakfast

  • 1 slice whole wheat toast (I choose Aunt Millies “5 Grain Bread Light”, 2.5 grams fiber/slice.)
  • 1 tbsp Raspberry Jelly
  • Oatmeal (preferably 1 or 5 minute stove top)
  • 1 orange
  • (1.5  breads, 1 grain, 1 fruit)
  • 2 glasses of water (one glass of water with the juice squeezed from a fresh lemon.)

1 glass of water

10:30 am Snack
Chop and Combine

  • 1 Tbsp unsalted nuts  or sunflower seeds
  • 1 (choose 1) apple, plum, pear, peach
  • 1 four ounce low fat yogurt
  • 1 glass water
  • (1 protein, 1 fruit,  1 dairy)

Lunch

  • 2-3 oz fillet of fish, lean meat or poultry with 1/4 tsp salt or Mrs. Dash salt substitute
  • 1 c. ea. sliced carrots / zucchini (sautee 15 min’s with 1/8 c. olive oil. Add minced garlic, parsley)
  • diced 1 potato, 1 pepper, 1 peeled onion season with rosemary, thyme, 1/4 tsp salt, 1/8 c. oil. (Heat on med. for 20 minutes.)
  • 1 glass of wine
  • 1/2 cup grapes
  • (3 vegetable, 1 fruit, 1 protein,  1 fat)
  • 1 glass of water

2:00 pm   Snack

  • 1 Banana, or 1/4 cup berries, or 7 prunes
  • 1 glass of water
  • (1 fruit)

1 glass of water

Dinner

  • 1 cup lettuce
  • 1/2 cup tomato
  • 1 cup VEGETABLE: avocado, beans, sweet potato, or baked potato
  • 4 ounces of fish or chicken
  • 1 ounce of low fat cheese
  • 1-2 tsp Olive Oil and Vinegar
  • Glass of water with lemon
  • 1 Fruit of choice
  • (3 vegetable, 1 fat, 1 dairy, 1 protein, 1 fruit)

2 glasses of  water before bed

Hyper & Hypothyroidism and Nutritional Therapy

An ultra sound of the thyroid gland

Common expressions:   “I am so tired” and  “I feel cold”.  We can thank the small gland that’s wrapped around the trachea, our thyroid for various sensations. This small butterfly organ has 3 principle functions: cellular differentiation, growth and metabolism. Two key hormones (thyroxine) promotes the body’s growth & development and with help from the parathyroid gland, there’s bone formation and control of calcium in the blood (hormone calcitonin). The small double lobed gland claims to fame are also attributed to: sleep patterns, weight maintenance, moods, immune system, muscle agility and heart rate, etc.                                                                                     

While the thyroid is busy deciding how it will control the bodies energy, there may be an over production of the thyroid hormone (autoimmune disease or Graves Disease) it’s called Hyperthyroidism. Other causes linked to hyperthyroidism may be attributed to inflammation, nodules or tumors on the thyroid. You may notice an increased heat rate with exercise and excessive sweating with or without exercise.

There maybe a time  in it’s lifespan that the thyroid hormone output is reduced, called Hypothyroidism. Some of the initial symptoms are: weight gain with no change in diet or exercise, depression, and exhaustion.  The negative effects of untreated hypothyroidism are: increased cholesterol levels, strokes, cardio vascular disease and the immune system that turns on the body first attacking the thyroid itself (Hashimoto Disease). THE GOOD NEWS is that hypothyroidism is easily treated through daily medication.

Typical reference ranges for normal thyroids

Test From To Units
TSH 0.4 4.5 mU/L (milliunits per litre)
FT4 9.0 25.0 pmol/L (picomoles per litre)
FT3 3.5 7.8 pmol/L (picomoles per litre)

These ranges are only a guide. The reference range for FT4 in particular does currently vary between methods and so any ‘typical’ reference range quoted will be subject to method and local interpretation

Test results outside the reference range

  • A high SH level with a low FT4 level: Hypothyroidism (under-active thyroid)
  • A low TSH level with a high FT4 level and a high FT3 level: Hyperthyroidism (over-active thyroid)
  • Abnormal TSH levels together with normal FT4 levels indicate you may be at risk of developing a thyroid disorder
  • A low TSH levels together with a low FT4 levels can indicate a disorder of the pituitary gland

SYMPTOMS OF MALFUNCTIONING THYROID  can be noticed at any age and can even be misinterpreted as signs of aging;

Diagnosis. After a blood diagnosis, your doctor will prescribe a medication that you will take every morning, so that your thyroid wakes up in the morning with you, one hour after taking the medication you may eat. Within 2 weeks to 2 months, most symptoms will go away and your energy will return. The medication is something that you will take the rest or your life, a small price to pay for remaining healthy. “As of February 2010, at most laboratories in the U.S., the official “normal” reference range for the Thyroid Stimulating Hormone (TSH) blood test runs from approximately .5 to 4.5/5.0 according to the American Association of Clinical Endocrinologists.
MEDICATION INTAKE  will make a difference in homeostasis. The time of day that you take your “Synthroid” can influence how you feel, level of alertness, how you sleep and stability in weight. Studies performed show that medication taken at bedtime allows for proper absorption of the medication, without interference from nutritional minerals that could otherwise alter it’s function. Changing the time of day that you take your medication should be discussed with your Doctor.  For observation purposes they may have the switch made after a blood draw in order to better control the variables and achieve accurate documentation of the TSH (thyroid stimulating hormone).

NUTRIENTS

There are several nutrients that play key roles in the thyroid gland and the thyroid hormone function: zinc, copper, iodine, selenium and omega-3 fats. A multi-vitamin along with eating foods high in these minerals, is essential for normal thyroid hormone production and metabolism.

Dietary sources of zinc include: seafood, beef, oatmeal, chicken, liver, spinach, nuts and seeds.

Copper is mainly found in liver and other organ meats, eggs, yeast, beans, nuts and seeds.

Iodine is also an important building block for thyroid hormone.  Nutritional sources of iodine include sea fish, sea vegetables (kelp, dulse, hijiki, nori and kombu) and iodized salt.  Iodine is such a key component of thyroid health. 

FOODS TO LIMIT.  A high LDL Cholesterol number accompanied by a high Triglyceride number is linked to Insulin resistance, often noted with hypothyroidism. Foods that should be eliminated: white flour, white sugar, rice, pasta, bread, corn, potatoes (all types), cereal, desserts, dairy products, meat, citrus fruits. Caffeine, calcium should be consumed in limited amounts.   Goitrogen foods are also able to block iodine, therefore, utilization of these foods should be limited. They include:turnips, cabbage, broccoli, cauliflower, mustard, cassava root, soybeans, peanuts, pine nuts and millet, (peaches and strawberries may also interfere). Cooking, however, usually inactivates goitrogens.

BEST FOODS to promote metabolism: Sour fruits (kiwi, juice of fresh lemon), pears, apples, plums, fish, turkey, chicken, legumes and vegetables.

Selenium.  One of the best natural sources of selenium is Brazil Nuts. Selenium is an important mineral that contributes to the health of the thyroid. 1 ounce of nuts a day will benefit the small gland.

Omega-3 fatty acids will also contribute to normal thyroid function, which can be found in fish and fish oils, as well as vitamin A, which improves thyroid receptor binding and thyroid hormone activity.

Tyrosine, an amino acid and a precursor for making thyroid hormone. A deficiency of tyrosine or low protein diets can contribute to low thyroid function.  Check with your doctor if supplementation at a dose of 500-1,500 milligrams (mg) daily, which has therapeutic benefits, is needed.

Exercise. Daily exercise stimulates thyroid gland function and increases tissue sensitivity to thyroid hormone.  Try walking, biking, dancing at least 20 minutes a day.  However, walking 30 minutes twice a day, seems to encourage both the fuctionability of the thyroid and weight loss versus weight gain normally associated with hypothyroidism. While with hyperthyroidism an exercise regimen should be advised by a doctor in order to monitor a fast heart rate.

By Kimberly Crocker

References

Authentic Ragu` Italian Sauce

Old Bari w Homemade Oricchette Pasta

RAGU` is a common dish served in southern Italy for Sunday lunch after morning church services.  Very easy to prepare!

Prep. time 5 minutes!  Cooking time 3-4 hours on low heat.Can be made the day before.

 Serves 4-6 people.

  • 1-2 pounds Roast (1 kilo)
  • 1 medium onion peeled and coarsely chopped
  • ¼ cup Extra Virgin Olive Oil
  • ½ cup red wine
  • Two 28 oz cans tomato sauce (1 ½ L)
  • 1 cup of water.
  • 1/4 cup milk
  • Add salt to taste. 2 tsp. salt
  • 10 leaves fresh  Basil (add ONLY in the last 10 minutes of cooking sauce.) Reserve 6 leaves for presentation of dish.
  • Parmesan Cheese (freshly grated)   

With a sharp knife cut and quarter the roast to accommodate number of people being served and place in a large pan. Add coarsely chopped onion and olive oil. Cover pan and allow to cook for 15 minutes on MEDIUM heat, turning the meat twice with the onions, as to not to burn. 

Add ½ -3/4 cup of red wine, cover the pan and allow to simmer for 5 minutes on LOW heat. 

Add tomato sauce,1 cup of water and milk. Prop lid of pan with wooden spoon and allow to simmer on LOW or Warm heat for 3-4 hours turning sauce occasionally (every 20 minutes) as to not to burn the Ragu. 

After 3-4 hours of cooking Ragu, Add 10 chopped basil leaves to sauce and remove the Ragu from the heat.  In a separate pan boil water and add your favorite pasta. The Orecchiette (little ears) pasta or Tortellini is commonly used with the Ragu ` Sauce.  This delicious married combination  originated from the city of Bari the beautiful southern region of Puglia, on the breathtaking Adriatic Sea. 

Drain pasta of all water and return pasta to pan.  Add 2-3 ladles full of sauce to pasta and turn in pan .  Spoon out pasta onto dish,  pass with 1 tbsp parmesan cheese, add one ladle of sauce on top of cheese.  Add 1 tsp of cheese to top of sauce and place a fresh basil leave for a beautiful presentation. 

Serve with meat on side.  Click on Waldorf Salad to complete this dinner!

By Kimberly Crocker

Old City of Bari and Homemade Pasta

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

Acne, Healing Foods

Skin is made up of: Protein, Vitamin A (retinol), Vitamin C and Zinc. So it stands to reason that daily nutritional intake should be planned and followed so that skin remains healthy. Follow this link for Home remedy for acne topical treatment

This article reviews:

  1. Understanding the structure of skin
  2. What behaviors to monitor
  3.  Foods to reduce and eliminate
  4. Active ingredients important to skin care pharmaceuticals
  5. Which foods to include in a dietary intake

The  integumentary system comprises of: Skin, Hair, Nails and various Glands. The largest organ of the body is skin, having two layers, the epidermis and the dermis.

The Epidermis is the outer layer of skin that is visually seen and is made up of dead skin cells.  Caution is often given to scrubbing and facials, as to not negatively effect the epidermis, in which these dead skin cells monitor protection to the body from pathogens i.e. bacteria and virus, toxins, injury and water.

The Dermis is new skin, that is a deeper and thicker layer housing: blood vessels, sweat and oil secreting glands, nerve endings and hair follicles.

The appearance of skin, hair and nails are important to understanding the health of the individual, or any present deficiencies. Dry skin means that the body is dehydrated and needs water.

Research has shown that the presence of Acne is associated with, but not limited to: Anger and Stress, Nutritional Intake, overproduction of Androgens and Type 2 Diabetes. PCOS  is acne commonly found in overweight women, who are told to follow a diabetic diet, obstaining from trans fat, saturated fat and to consume a diet with OMEGA 3.

Skin creams sold over the counter or are prescribed to heal acne contain vitamin A and zinc. Vitamin D is also critical to a skin’s health, but needs to come through nutrition and activated by the sun.

In many studies, the common link to reducing, or eliminating acne lesions are Nutrition Related and reduction of acne is evident within one week to 3 months.

  1. Eliminate trans fats
  2. Reduce, or eliminate for a period of time saturated fats: Butter, cream, ice cream, cheese, pork, salami, ham, sausage, red meat, cookies, chips, white breads, sugar, chocolate candy, carbonated drinks and processed grains

Introduce into your diet:  Protein, Vitamin A and C, Zinc, Omega 3. This can be easily done by preparing meals made up of:  multi-grains, fruit, vegetables, nuts and fish for omega 3 Extra Virgin Olive Oil.  Additionally, following a Low Glycemic Index Diet, according to research, is just as critical.

The following foods contain minerals and vitamins that are needed for flushing excess sodium, toxins and metals out of muscles and organs.

  • Protein, Vitamin B: oatmeal, multi-grain breads, egg, skim or 1% milk, lean red meat, chicken
  • Zinc: Wheat germ sprinkled onto salads and soups, pumpkin and sesame seeds, red meat, lamb,liver, oysters, peanuts, cocoa powder, watermelon
  • Omega 3 for reducing inflammation of skin: 4-6 oz or 112-168g of Fish / Salmon. walnut, almonds and flaxseed 2 tbsp.
  • Green Tea contains ployphenols and flavenols which are two antioxidants that promote cellular DNA and membrane structure, ( Great for Acne!). 
  • The listed fruits vegetables have the highest Vitamin A (RE value).

Foods high in Vitamin A (RE)

Vitamin A Fruits:  Apricots fresh or dried, Avocado, Cherries, Guava, Grapefruit, Oranges, Cantaloupe melon, Mango, Plantain, Pomegranate, Watermelon

  • Vitamin A Vegetables: Raw, or cooked, for no more than 7 minutes. Carrots, Broccoli, Dandelion Greens (chard) Mustard Greens, Cooked frozen vegetables no salt, Turnip, Squash, Spinach, Pumpkin, Tomato Sauce, Peas, Sweet Potatoes and Yams
Lastly, drink water 6-8 times a day and for an extra benefit of expelling excess sodium, toxins and metals out of muscles and organs, drink lemon water (1/2 lemon with it’s contents squeezed into glass of water  twice a day).
A home remedy to heal acne: Combine in a bowl 1/2 tsp water, 1/4 tsp turmeric and 1/8 tsp salt. With a cotton ball gently dab a small amount of paste onto acne and allow skin to absorb ingredients overnight. In the morning, gently cleanse to remove and refresh skin.

Servings Defined:

  • Fruits and Vegetables 1/2 cup = 1 Serving
  • Fats/ Oils 1 tbsp = 1 Serving
  • Lean Meat, Fish, Poultry 4 oz = 1 Serving
  • Glass of Milk or Water 8 oz =1 Serving

Recommended Daily Nutritional Intake

3 servings (use sparingly) fats, oils, sweets
2 servings (6 – 9 ounces) meat/protein
2 servings dairy
4 servings fruit
5 servings vegetables
4-6 servings bread/starch

Thank You to Pubmed for making available the research needed for this article.
By: K. Crocker-Scardicchio

References