Tag Archives: Nutrition

Low Sodium Rubs, Marinades and Glaze

 Great for Grilling and Barbecuing Meats and Poultry 

Cajun Spice Rub

2 Tbsp Paprika, 1 Tbsp ground Cumin, 1 Tsbp dried Thyme, 4 mined garlic cloves, 1 diced onion, 1 Tbsp dired Oregano1 tsp black pepper, 1 tsp Gound Cayenne

Allspice, Garlic, Marjoram, Parsley ,Thyme   • Mix 1 tsp of each and rub into any any red meat.

Marjoram, Rosemary, Tarragon, Lemon Zest    • Combining 1 tsp of each spice and the zest of half of lemon rub into the chicken or turkey.

Cayene, Gound Cumin, Garlic to spice up your meats.  Mix together1 Tbsp Cumin, 1 tsp Cayene, 2 minced Garlic  and rub into meat.

Marinades

Soy Sauce, Garlic, Olive Oil, Balsalmic Vinegar Great for Pork!

2 Tbsp Reduced Sodium Soy Sauce,

2 minced garlic

1 Tbsp Olive Oil,

3 Tbsp Balsalmic Vinegar.

Place meat inside 1 gallon plastic bag and let marinade for two hours. May store in refrigerator for up to three days.

Basic Wine Marinade

1/4 (60 ml) cup olive oil,

1/4 (60 ml) Red Wine (RED MEATS) and White Wine (WHITE MEATS),

1 onion grated,

2 garlic cloves minced,

1 tbsp herbs (oregano, rosemary, marjoram, or bay leaf, or Italian Seasoning),

1 tsp pepper,

and 1/4 tsp salt.

Combine all ingredients with meat into a 1 gallon plastic bag.  Allow to marinade for 2-4 hours and up to 48 hours.

Glaze

Rum Glaze

1/2 cup (100g) brown sugar

2 Tbsp dark rum

grated zest of 1 lime

Juice of 1 lime

1 Tbsp dry mustard

Mix all ingredients together.

Coat meat with a Dry Rub of your choice. Cook over low heat. Brush on glaze at end of cooking time.

Mango Mustard Glaze

2 1/2 tbsp mango chutney

1 1/2 tbsp Dijon mustard

1 1/2 tbsp apricot jam

3 -5 drops Tabasco Sauce

Mix all ingredients together then brush over cooked meat.  Return to grill and continue cooking for 15-20 minutes make sure that it glazes, but does not burn.

By Kimberly Crocker

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

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