Tag Archives: Obesity

Calculate Cholesterol, Choose TLC Diet to Menu Plan

Being informed and understanding what cholesterol is will provide stronger knowledge of individual “Specimen Information”, which should be requested from your Doctor after having blood drawn. Compare your numbers to the information listed below,  choose your foods wisely to improve your daily nutritional intake, and cleanse your body, optimizing it’s overall function in keeping you healthy.

Cholesterol is a fat,  lipid, or a sterol, from which hormones are made. It is a waxy substance that resembles the very fine scrapings of a whitish-yellow candle. Cholesterol flows through your body via your bloodstream, lipids are oil-based and blood is water-based, they don’t mix. If cholesterol were dumped into your bloodstream, it would congeal into unusable globs.

The fat in these particles are made up of cholesterol, triglycerides and a phospholipid, which helps make the whole particle stick together. Triglycerides are a particular type of fat that have three fatty acids attached to an alcohol called glycerol, composed of 90 percent of the fat in the food you eat. The body needs triglycerides for energy, but as with cholesterol, too much is bad for the arteries and the heart.

  • Total Cholesterol Reference Range: 125-200 mg/dl     
  • HDL Cholesterol Reference Range: 40-60 mg/dl 
  • TriglyceridesReference Range:  <150mg/dl                   
  • Direct LDL Cholesterol Reference Range: 100 – 129 mg/dl

                                                                                                                                                                                                               

Healthy Cholesterol Levels, (HDL) should be greater than 50-60 mg/dl.   HDL is a cholestrol that works within the arteries to reduce accumulation of plaque, that can lead to artherosclerosis, in turn, reducing your risk for heart disease. HDL is monitored to ensure there is enough of it to fight off the plaque build up within the arteries.

 “LDL cholesterol”, explained by Harvard University, “in most people, (60-70 % of cholesterol) is carried in LDL particles, which act as ferries, taking cholesterol to the parts of the body that need it. Unfortunately, if you have too much LDL in the bloodstream, it deposits the cholesterol into the arteries, which can cause blockages and lead to heart attacks. The good news is that the amount of LDL in your blood-stream is related to the amount of saturated fat and cholesterol you eat. So, most people can decrease their LDL if they follow a reduced-fat diet.”

VLDL, stated by the “Clinical Reference Laboratory”, expressed as: “VLDL is a major carrier of triglyceride (60 -70% triglyceride 10-15% cholesterol). Circulating fatty acids are converted by the liver to form triglycerides.” Dr. Ginsberg of Columbia university simplifies the definition, “Very-Low Density Lipids are complexes of lipids and proteins assembled in the liver in response to nutrients and hormones. When VLDL are secreted, they carry almost all of the triglyceride in the blood-stream (they are about 85% triglycerides themselves), transporting triglycerides from the liver. When we are overweight, insulin resistant, or have diabetes, our livers secrete more VLDL with more triglycerides on every VLDL particle”.

People have varying degrees of success in lowering their cholesterol by changing their diets.  Meal Plan changes and Exercise both contribute to  lowering cholesterol and are highly recommended before pharmaceuticals are introduced. High cholesterol due to dietary intake of high saturated  foods (anything with animal fat) could be lowered by 5% to 20% with nutritional changes. The Therapeutic Lifestyle Change (TLC) Diet is recommended by the National Cholesterol Education Program of the U.S. National Institutes of Health. 

Calculating total cholesterol helps to put the pieces of the whole together.   The math equation for calculating total cholesterol is:

Total Cholesterol Formula  (TC) = LDL + HDL + (Triglycerides/5)

  • Sample lipid panel
  • Cholesterol, Total=195
  • HDL Cholesterol=55
  • Triglycerides = 100  (100/5=20)
  • Direct LDL Cholesterol=120

How Total Cholesterol is calculated using the sample numbers listed above.

  • example: (LDL) 120+ (HDL) 55 + 20= 195 (TC) Total Cholesterol

Calculating:  VLDL=Triglycerides/5

  • Triglycerides=100
  • example: 100/5=20 (VLDL)
  • Reference Range for VLDL is 5-40 mg/dl

Calculate Cholesterol Ratio

  • Total Cholesterol (mg/dl) / HDL Cholesterol (mg/dl)
  • Example: Total Cholesterol 200 mg/dl/ 50 mg/dl  HDL Cholesterol = 4.1  According to the American Heart Association is to keep your cholesterol ratio at 5 to 1 or lower.
  • Ideal ratio will be 3.5 to 1. Higher cholesterol ratio indicates a risk of heart disease, a lower ratio indicates a reduced risk of heart disease.

 

Various foods, beverages and spices are known for reducing, or interfering with bad cholesterol (LDL) and carrying it out of the body. Choose a variety of foods from the following lists including them at all your meals.

  •  Fruits and Vegetables (totaling 9 per day)
  • Teas
  • Extra Virgin Olive Oil
  • Cinnamon1-4g (1/3 tsp – 1 1/2 tsp a day)
  • Ginger (250 mcg/day capsule form)
  •  Honey 3 1/2 tablespoons / day

Reduce the saturated fat in your diet 

  1. Eat fish 3-4 times a week and benefit from Omega 3!
  2. Limit the amount of meat and milk products.
  3. Choose low-fat products from various food groups.
  4. Replace butter, a saturated fat with: Extra Virgin Olive, Canola, or Peanut oils.  7% of your daily calories should come from saturated fat (200 mg)   with 25% to 35% of daily calories  from unsaturated fat. 
  5.  Your diet should include calories to maintain your desired weight and avoid gaining weight.

Fluids are equally important to a successful diet.  Add 1-2 glasses of water with 1/2 to 1 whole lemon each day. Drink 1-2 cups of Oolong tea each day. Oolong tea burns over 157% more fat than Green Tea and is a popular tea designed to accelerate weight loss. 

TLC Diet is recommended by Doctors as a path for reducing high cholesterol.  Calories/day  1100 – 1695

Lean meat, poultry, fish, dry legumes Choose 5 ounces (140 g)  per day  

  • Anchovies, Mackeral, Sardines, Salmon,
  • Substitute 1/4 cup tofu, or 1/2 cup dry beans or peas for 1 ounce of meat or fish.
  • 2 tablespoons (1 oz) nuts (Almonds, Walnuts, Hazelnuts, Peanuts Soynuts) or seeds
  • Eggs, 2 yolks per week, 1 whole egg. Egg whites or substitutes are okay to eat.
  • Lean Meat. 3 0z. 165 calories, 0 g carbohydrate, 21 g protein, 9 g fat

Low-fat milk products.  Choose 2 per day     

  • 2 to 3 per day
  • 1 cup nonfat or 1% milk
  • 1 cup nonfat or low-fat yogurt
  • 1 ounce fat-free or low-fat cheese
  • Each serving. 80-110 calories, 12 g carbohydrate, 8 g protein, 0-3 g fat

Fruits.  Choose 4-5 per day the selection is endless!    

  • Apple, Apricots, Berries, Banana, Grapes, Melons, Orange, Pear, Plums, Prunes
  • Each serving.  60 calories, 15 g carbohydrate, 0 g protein, 0 g fat

Various Vegetables!  Choose 5-7 per day          

  • Artichokes, Avocado, Peppers, Zucchini, Cucumbers, Mushrooms,Eggplants, Asparagus, Legumes, Broccoli.
  • 1/2 cup cooked (season with garlic parsley and oil), Grilled, or Raw vegetables
  • Each serving.  25 calories, 5 g carbohydrate, 2 g protein, 0 g fat
    1 cup raw thick green leafy greens

Whole grains for bread, cereals, pasta, rice .  Choose 4-6 servings per day.

  •  Whole Grains, Choose Aunt Millies breads.
  • 1 slice whole grain bread
  • 1/2 wheat or multi-grain bagel, or English muffin
  • 1 ounce cold cereal (Bran)
  • Oatmeal for breakfast. (Quaker Oatmeal steel cut. Avoid 1 minute oatmeal)
  • 1/2 cup cooked whole grain pasta, rice, noodles, or other grains
  • Each serving. 80 calories, 15 g carbohydrate, 3 g protein, 1-3 g fat

Fat and oils.  Choose 2-3 servings per day

  • Each serving.  45 calories, 0 g carbohydrate, 0 g protein, 5 g fat.
    No Trans Fat (hydrogenated oils)
    1 teaspoon monounsaturated oil, such as Canola, Corn, EVOO, or Peanut
    1 tablespoon salad dressing (vinagrette)
    1 tbsp MCT Oil

By:  K. Crocker

Literature Research

  3.  Diet Low Sodium Meal Plan
  5. VLDL http://www.crlcorp.com/testDetails.cfm?facilityID=TLS&testID=510
  6. VLDL Dr. Ginsberg  http://www.medscape.org/viewarticle/569664av
  7. LDL Harvard University  http://www.health.harvard.edu/newsweek/Understanding_Cholesterol.htm
  8. Ginger reduces LDL Cholesterol  http://www.ncbi.nlm.nih.gov/pubmed?term=ginger%20reduces%20ldl
  9. Cinnamon reduces LDL Cholesterol http://www.ncbi.nlm.nih.gov/pubmed/14633804
  10. Honey Reduces Cholesterol http://www.ncbi.nlm.nih.gov/pubmed/18454257
  11. Calculate Cholesterol Ratio  http://www.mayoclinic.com/health/cholesterol-ratio/AN01761

Herb’s & Spice’s to Replace the Salt Shaker

…. After all, “variety is the spice of life”.

Add chopped basil to flavor vegetable dishes

Freshly grown and cut herbs placed in a vase filled with water adds beauty and a wonderful scent to the kitchen. Keep the herbs within hands reach makes it easy for the cook to chop and provides flavor to dishes while reducing sodium.  Herbs when added to any dish, accent’s and brings out the best from vegetables and meats. Consider making some changes to your meal preparation; buy spices and always keep a bouquet of garden fresh herbs within hands reach ready to be enjoyed.
Recipe Ideas

Spices (1/2 -1 teaspoon)
Allspice, Cumin, Paprika, Red Pepper Flakes Saffron, Tumeric

Herbs (1-2 Tablespoon)
Basil,  Cilantro, Ginger, Marjoram, Mint, Oregano, Parsley, Rosemary, Sage, Thyme , Garlic, Onion

Sauces:

  • Excellent combination for any tomato base: Oregano, Garlic, Parsley, Red Pepper flakes, EVOO
  • Ragu base tomato sauce with or without meat. Chopped Onion, 6-10  Basil leaves, EVOO
  • Cream sauce: Chopped sage, 1/2 c. onion, 1 minced garlic, cracked pepper
  • Spaghetti Sauce
  • Michelangleo Sauce

Soups:

  • 1 tsp Tarragon, 1 tsp Red Pepper Flakes, 1 square inch cheese Rind from the end of Parmesan Cheese added to any soup. Allow to simmer for 45 minutes.
  • With a 2 tbsp olive oil combine equal parts of ROSEMARY, SAGE, THYME, to a GARLIC clove, half ONION for your favorite beans. • Try any of these herbs in your steamed vegetables or in soups.
  • Choose from 1/2 tsp Mint, Lemon Zest, or Dill are great in rice with vegetables and kidney beans, or in dips with yogurt and low fat sour cream.
  • 1 tsp chopped Chives and 1 tsp parsley are great on top of salad, soup or baked potato. They are also good in dips with yogurt and sour cream.
  • Fava Bean Soup
  • Creamy Zucchini Soup

•  For a delicious Pot Roast choose a group of seasonings, rub onto meat, place into a covered dish or closed plastic bag, allowing to absorb flavors for 4+ hours then prepare according to roasting time.

Herbs releases a wonderful aroma adding great flavors to your meals.

•  Chicken and Turkey

Choose group of seasoning and herbs and rub onto Chicken and Turkey

  • 1 tsp Turmeric, 1 tsp Marjoram, 1 minced  Garlic Clove, 1 Tbsp Extra Virgin Olive Oil .
  •  Zest of 1 Lemon and 1 Orange, 1 Tbsp chopped mint, 1 Tbsp Extra Virgin Olive Oil
  •  1 Tbsp chives, 1/2 tsp Oregano, 1 minced Garlic clove,  1/2 c. chopped onion, 1/2 tsp Cumin, 1 Tbsp Extra Virgin Olive Oil with tomatoes (tomato sauce), rice, black beans and corn for a delicious Spanish flavor.
  • Chicken and Dumplings (reduced-sodium)
  • Pork Roast and Vegetables
Steak  Marinade steaks in 1/4 c balsamic vinegar to tenderize the meat, adding a bit of 1/8 tsp salt, pepper and dried/chopped mint leaves
Wine Substitute
3/4 cup wine can be substituted with1/2 cup apple cider vinegar or red wine vinegar and 1/4 cup water.
Fish
  • • Place fish onto a large aluminum foil. In the center of fish place 5-10 leaves of parsley, 4 garlic slices, 1/4 tsp red pepper flakes. Completely cover fish and seal aluminum, place into oven and bake on 350 for 20 minutes.
  • Tuscan Cacciucco Fish Stew

Tips to reduce sodium:
Table Salt
Omit salt or reduce salt by ½ in most recipes (except in products with yeast). Cook foods without adding salt.
Don’t put the salt shaker on the table: try pepper, or Mrs Dash salt substituteFrozen or canned vegetables
Choose frozen vegetables without sauces or use no-salt-added canned goods. Rinsing canned vegetables will help reduce sodium.Seasoning Salt or spice mixes with salt
Use salt-free seasonings and spice mixes, herbs, spices, lemon juice, vinegar, mustard, garlic or Chile peppers to flavor food instead of salt.

Seasonings high in sodium include: catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce, and meat tenderizers.

Sodium Benefit’s & Limit’s

Do you crave salt or sugar?

Have you noticed that your tastes may vary, craving salty or sweet foods in different moments of the day? Years of gathered research from studies done on infant’s to adult’s show that salt  is both a preference and a requirement.  The same research proved that we have a craving for sweet tasting food’s driven by a gene which promotes the need for fruit and vegetables.

“It is worth one’s salt” to understand sodium’s importance in maintaining the health of  the body and the difference between:

  • Salt and sodium
  • Salts benefit’s and limit’s
  • How to interpret our blood pressure numbers
  • Foods reducing Sodium level’s

Difference between Salt and Sodium

While sodium and salt are words that are  often interchangeable the difference is determined between the name of the mineral and the function of one of its element’s.   Salt, also known as sodium chloride  (NaCl) is made up of  two elements: 40% sodium (Na) and 60% chloride (Cl).  1/4 teaspoon of salt contains 600 milligrams of sodium (Na).  The body requires no more that 2300 milligrams of sodium per day, or 1 teaspoon of salt a day.

Sea Salt and Table Salt have the same amount of sodium. Sea salt is produced from the evaporation of sea water, while table salt is: mined, ground and has iodide added to the grains. (which lacks in sea salt).

Salt’s Benefit’s and Limit’s

Briefly stated, the benefits of sodium are found in: sweating, transporting nutrient’s from head to foot, transmitting nerve impulses (250-500 mg sodium just for neurological & psychological function’s) and contracting muscles such as your heart.

Equally important are the limit’s that sodium imposes; when the kidney has an excess of sodium it releases water which then  increases the blood volume.  As the blood level increases, it’s flow within the body also increases the blood pressure.  The heart will in turn work harder to pump blood which in creates instability within the blood vessel’s and creates a risk for heart problems, or a stroke. A great argument for limiting daily salt intake. Limit sodium intake to 1500 mg Na per day (1/2 tsp salt) For those: over age 51, have diabetes, high blood pressure or chronic kidney disease.

Interpreting Blood Pressure Number’s

A Doctor’s appointment will prove valuable  in evaluating an individual’s blood pressure.  As adult’s age systolic blood pressure  increases by four points per decade. The systolic number is the first number documented in a blood pressure reading 120/80. 120 mm Hg (millimeters of mercury) indicates  the maximum arterial pressure  during a contraction of the left ventricle of the heart contracts. It is advised to not exceed the maximum pressure of 120 so as to not force the heart to work harder in pumping the necessary blood that the body requires. While the diastolic, second number “80”mm Hg, represents the pressure when the heart is resting between beats.

  • Rating                                         Systolic                Diastolic
  • Optimal                                      <100                     <80
  • Normal                                      < 130                     <85
  • High Normal                                 135-139                  85-89
  • Hypertension Stage 1                   140-159                  90-99
  • Hypertension Stage 2                  160-179                 100-109
  • Hypertension Stage 3                  >179+                  >109

Symbols:
Less than <
Greater than >

Eat Food High in Potassium to Reduce Sodium Levels 

If no other health problem’s are present, keeping blood pressure within normal level’s can be achieved through simple changes at mealtime. Daily drink 6-8 glasses of water and chew on food with higher amounts of Potassium  (K)  which will push unnecessary amounts of Na from the body. An individual needs to consume only 4700 mg K per day to keep the mechanic’s of the body in optimal condition. While all fruits and vegetables will have Potassium the following have higher amounts, choose any 2-3 per meal:

  • 1 Sweet Potato or  1 Baked Potato
  • 8 oz Yogurt
  • 4 Prunes 0r 1 Banana
  • 1/2 c diced Tomato or 1/2 c. chopped Spinach
  • 1/2 c. White or  Lima or 1 Tbsp Soy bean’s
  • 3 ounces Clams, Halibut, Cod or Tuna Fish
If  blood pressure falls into the hypertension category foods to immediately avoid: Carrots, Celery, Spinach, Beets and remove the Water Softner.

 4  Effective Changes to Reduce Sodium when Preparing, or Seasoning Meals:

  •  When purchasing prepackaged foods READ the FOOD LABEL make sure that the Potassium values are higher than the sodium values.
  • Throw out bottled: seasoning’s, garlic and onion powder’s
  • Reduce salt by 1/2 of normal use
  • Incorporate 1 Tablespoon freshly chopped herbs, 1/2 tsp lemon zest, 1/4 tsp cracked black pepper, a minced garlic clove and/2  onion for flavoring foods.   Herbs and Spices to Replace the Salt Shaker

By: Kimberly Crocker

References

Reducing Triglycerides and Cholesterol

FOLLOW UP WITH: Cholesterol and Triglyceride Reducing Foods

Understanding Triglycerides in the correct amount   The body needs a supply of two types of  lipids/fats that circulate in our blood stream: triglycerides and cholesterol. Triglycerides are made in the liver and stored in fat cells, playing a key role in energy for muscle function. While this article in brief, takes a closer look at triglycerides it is equally important to keep its partner in mind, cholesterol, which is key for muscle cell membrane and making of hormone’s.  The liver builds triglycerides by using a glucose (sugar) with three fatty acids attached to it, however they can be made without food consumption as well.  After triglycerides are built, they can be stored in the liver, or sent to and stored within muscles.

     Three functions, of triglycerides are:
  1. Energy for all parts of the body.
  2. Insulation to help keep the body in homeostasis (balance of temperature).
  3. Provide adequate nutrition when we are sick, delivering fat vitamins (K, A, D, E).

How it works:  The liver creates triglycerides as stored energy. When energy levels become low, the hormone glucagon orders the fatty acids to be broken off of the sugar base. The sugar and fatty acids can both then enter energy production cycles

Cause and Effect:  The calorie is a measurement of heat energy. Carbohydrates and proteins contain only 4 calories per gram. Fats contain 9 calories per gram, thus providing the body with more than twice the amount of energy as sugars and proteins.  Triglycerides are the most concentrated form of energy found within the body, producing more than twice the amount of energy per gram than other forms of energy (protein and carbohydrates), which is why the body can store large amounts of triglycerides.

Clearing up the confusion:  Keep in mind that triglycerides are stored in fat cells and some muscle cells. While your body prefers to use fat as the main energy source, it should represent less than 30 percent of your diet. High-fat diets leave you at risk of obesity.  Your blood value must be <150 (less than 150).  More than 150 puts an individual at risk.

Fish, fruits, vegetables promote HDL Cholesterol to reduce LDL Cholesterol

An excess of triglycerides causes fat buildup in the liver and around the muscles, causing an increase in body fat percentage. Triglycerides are the most common type of fat found in your body and blood plasma. The body absorbs and uses all the energy consumed from food eaten throughout the day, getting rid of anything it cannot use turning it into triglycerides, storing them in your fat deposits.  As a body takes in more food than it can store, the unused food is stored as triglycerides in lipid cells, the more that this happens, the bigger the risk for the build up in the system, placing the individual at risk for diabetes, strokes and heat attacks.

Foods to eliminate in dietary intake in order to reduce triglyceride levels are:  Alcohol, Dairy, Pork, White Breads, Reduce Red Meat to 3 ounces twice a week.  

Read More: Remove Alcohol For Quick Weight Loss 

Food Pyramid for improved Health

Include these foods for improved Triglycerides Cholesterol and Triglyceride Reducing Foods and learn more about how to balance your meals by following Dietary Serving Guidelines . Increase Fish: Salmon, Anchovies, Sardines, Herring, Mackerel intake 4 times a week to improve quality of Omega 3 (healthy fat) and protein. By introducing fish into your lifestyle, the body responds to a fat that is easier to break down with protein that the organs need in order to have improved function. For fiber include 4 servings of Fruit and 5-7 servings of vegetables a day. Quality of vitamins and minerals is critical to a reduction of unwanted food that would otherwise by stored as triglycerides in fat (lipid) cells.  By doing so you can keep your HDL Cholesterol >70, the LDL Cholesterol <120 and Triglycerides <150.

Recipes to include in your diet

Tuna Steak

Roasted Pepper and Carrot Soup

Lemon Infused Chicken or Fish

Written by:  Kim Crocker Scardicchio

Health Benefits of Saffron

Health benefits of Saffron make it amongst the most common, sought after, researched spices.  The red colored spice  (yellow when interacting with food) has shown to be a key ingredient in healing the body,  including  its help in the treatment of a number of medical ailments such as: depression, macular degeneration, weight loss, asthma, menstrual discomfort.

With a botanical name  of Crocus Sativus  and commonly called saffron, this wonder spice is sought after from Europe to the Middle East.  Iran is the world’s largest producer of saffron which has researched saffron’s potential medicinal use specifically on how it reduces depression. The research at the Roozbeh Psychiatric Hospital in Tehran University of Medical Sciences,  has found saffron to be a safe and effective antidepressant (due to carotenoid alpha-crocin).  Research preformed in Germany has confirmed the results.

While the University of Sydney Australia and  University of L”Aquila Italy have focused on improving the retina as related to macular degeneration through the consumption of Saffron Supplements.  After 3 months of ingesting the saffron the patients had considerable improvement in their vision.

Researchers in France had hypothesized that by improving ones mood through taking a saffron supplement, one could lose weight.  The results showed that in fact by improving ones mood and reducing depression that weight loss could be achieved.

Additional information has confirmed that saffron also totes the ability to ease stomach aches, kidney stones and alleviate bronchial constriction.

Saffron’s medicinal attributes come from minerals and vitamins: copper, potassium, calcium, manganese, iron, selenium, zinc and magnesium.  Cartoenoids: α-crocin, zeaxanthin, lycopene, α- and β-carotenes; all  important antioxidants helping to protect a body from oxidant induced stress, cancers and infections. Vitamin A, folic acid, riboflavin, niacin, vitamin-C.

Saffron supplements have been found to be effective in studies, however, caution is advised if encountering any of the following:  nausea, vomiting, appetite loss or drowsiness. Consult a doctor if more serious side effects occur such as persistent vomiting, blood in the urine or stool’s, nosebleed or dizziness. These may all be signs of a saffron overdose. Use of saffron must be avoided by those with liver or kidney disease, allergies and bipolar disorder. Pregnant and breastfeeding mothers should also check with a doctor before using saffron.

Kim Crocker

Research Studies

http://www.itmonline.org/articles/saffron/saffron.htm
http://www.ncbi.nlm.nih.gov/pubmed/15341662
http://www.ncbi.nlm.nih.gov/pubmed/17704979 http://www.abc.net.au/pm/content/2010/s2805356.htm
http://www.ncbi.nlm.nih.gov/pubmed?term=weightloss%20saffron
http://www.nutrition-and-you.com/saffron.html
http://www.ncbi.nlm.nih.gov/pubmed/15341662