Tag Archives: weight loss

3.5 Times Better vs Average Diet….YOUR SUCCESS!

3.5 TIMES BETTER THAN THE AVERAGE DIET!!!

Those are OUR numbers… Your Trust Means Your Success!   THANK YOU to 100% of my dietary consults. CONGRATULATIONS to the 70% who successfully completed 3 months to obtain a new Lifestyle!

A recent study released by a UK food company challenged me to address the program that I have set forth for my dietary consults and I was pleased to see the impact of the Mediterranean Lifestyle.  (UK & USA have similar dietary habits so the relevancy will produce more research in the states.)

Promoting longevity and a healthier lifestyle for others is paramount in my approach to coaching others to nurturing a long term habit, while avoiding the pitfall of a quick tip to a short term weight loss.  Slow and steady are the results that individual notes weeks, months, and years later as maintenance is easy to do, because adaptation to nutritional intake becomes the new norm. http://eatknowhow.com/personal-consultation/

The individualized Mediterranean Lifestyle that I set forth for my clients is tailored for that person’s dietary needs, and it is performing at a FANTASTIC rate compared to other “diets”. We are doing 3.5 TIMES better than those who pursue other types of diets!

A UK food company surveyed dieters, finding 2 indivduals out of 5 quit within the first 7 days! 1 person out of 5 complete one month, the number does not change in reaching 3 months of practicing the new diet. In conclusion, only 20% of individuals keep their commitment to an improved lifestyle.

The cooking classes provide a support system to the “Lifestyle” that is set forth for dietary consults and for those who want to improve on familial / individual nutritional habits.

Fall classes are back in session please check the following link to so that you may set up attendance or for open or private sessions.  http://eatknowhow.com/classes/

Grateful for your trust,
~Kim

Kimberly Crocker-Scardicchio BASC DTR

REFERENCES

USA Article Published September 19, 2013: Cynthia Sass MPH RD
Original UK Article September 16, 2013:

How much does the average American weigh?

10 pounds weight loss=going down 1 notch on your belt=reduce one size in clothes. Call 513-222-3118 for your appointment and learn how to lose 10 pounds and improve your overall health!

Each body is unique. Make sure that you are at your ideal weight for your height.

The ideal waist circumference (WC) of women should be 31.5 (78.75 cm) for a women that is 5′ 3″ (157.5 cm) and for men 34.5 (80.25 cm)  at 5″ 9″  (172.5 cm), according to research.  The WC is moderately increased for women and for men based on height. Changes in medical research are moving from basing their studies on the average white male 5′ 10″ and 180 pounds (175 cm 81 kg) and taking into consideration family history and origin. Updated perimeters in how individuals are now measured and weighed, allow doctors and dietitians to better utilize standards, while considering the individuals physical frame and familial background. However, the question is what are the current averages and how are do Americans measure up to the ideal circumferences?

Another study was released from the National Center of Health Statistics on the average weight of an American Woman, at 164.7 pounds and for a man 190 pounds. Measured average height, weight, waist circumference and BMI for Adults ages 20 years and over with adults of 45-64 years old caring the bulk of the weight.

Increase of weight over the years compared to other countries comes from the influence and consumption of more calories in processed, junk and fast foods.  Additionally, the lack of movement or exercise are contributing factors to obesity on the rise, among all Americans, despite the gender or age of the individual.

Average American Adult Female:
Height : 5″4″ inches or 160 centimeters
Weight : 164.7 pounds or 74.70 Kilograms
Waist circumference: 36.5 inches or 91.25 centimeters
Body Mass Index (BMI 18-24 healthy): 28

The average male’s health statistics are as follows

Average American Adult Male:
Height (inches): 5′ 9″ or 173.25 centimeters
Weight (pounds): 191 pounds or 86.6 Kilograms
Waist circumference (inches): 39.0 inches or 97.5 centimeters
Body Mass Index (BMI 18-24 healthy): 28

Interestingly, the BMI for both men and women are the same.  Should the BMI be addressed?

  1.  Both DNA and Hormones play a role in how one gains or loses weight.  This is evident with the aging process and such diseases as hypo or hyper thyroidism.
  2. Additionally, a specific gene can now be determined and linked to obesity.  However, a two year dietary plan can be implemented to curve the palate and adapt a new way of meal preparation and daily intake for an individual.

    Body type depends on Ethnicity. Weight distribution is determined by dietary intake and amount of exercise

You should know that BMI is addressed in a Doctors or Dietitians office based on bone structure for diverse builds: petite, medium and large.

Determining weight for women has followed a set equation.

  1.  5′ = 100 pounds
  2.  for each inch over or under 5 feet is 5 pounds ( 5 in. x 5 =25 pounds)
  3. 15 pounds on either side of the final number is a health cushion and should not be exceeded or underachieved.
  4. 10 % is added or deleted for body type
  5. Large frame woman; 5’5″= 125 lb.’s + 12.5 lb.’s (10 % added for large)= 137.5 lb.’s +15 lb.’s (allotment) = 152.5 lbs
  6. Petite frame woman; 5’5″= 125 lb.’s – 12.5 lb.’s (10 % reduced for petite)= 112.5 lb.’s +15 lb.’s (allotment) = 127.5 lbs

Body types are determined by Ethnicity Weight distribution depends on  dietary intake & amount of exercise

For a man the same rules would apply except the starting point is different

  1. 5’=106 pounds
  2. Each inch over 5 feet is 6 pounds ( 5 in. x 9 = 54 pounds)
  3. Each inch under 5 feet, reduce 5 lb’s (58″ 106 lb.’s – 10′ lb’s = 96 lb’s +15 lb’s (allotment) =111 lb’s)
  4. 15 pounds on either side of the final number is a health cushion and should not be exceeded or underachieved.
  5. 10 % is added or deleted for body type
  6. Large frame man; 5’9″= 160 lb.’s + 16 lb.’s (10 % added for large)= 176 lb.’s +15 lb.’s (allotment) = 191 lb.’s
  7. Petite frame man; 5’9″= 160 lb.’s – 16 lb.’s (10 % reduced for petite)= 160 lb.’s – 15 lb.’s (allotment) = 145 lbs
The height and weight for both men and women will be continually reviewed as the individual measurements are linked to nutritionally linked pathologys: Cardio Vascular Disease, Diabetes, Liver Disease and High Cholesterol to name a few.

Eat Know How’s objective is to provide the reader an understanding in “Knowing the Healing Power of Food”.  Making a few dietary changes by implementing EKH Recipes on a daily basis are packed with nutrients, tried and proven in EKH’s Cooking Classes.

Take time to browse articles on The Benefits of Lemon Water. Match up Recipes to Cholesterol and Triglyceride Reducing Foods. Lastly, learn how to modify salt in recipes by Using Herbs and Spices; Substitute the Salt Shaker

Check with your Doctor or Dietitian to confirm and advice on a plan to reduce food intake and advice on nutritional intake that is right for your. Read more on which Natural Appetite Suppressants to use, providing a feeling of fullness and nourishes your body.

MUST READ; FOODS TO REDUCE BLOATING & PROMOTE DIET

By Kim Crocker-Scardicchio

Literature Research
 http://www.cdc.gov/nchs/fastats/bodymeas.htm
 http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.htm
 http://www.dietarysoftware.com/webmanual/1-bee.htm

OUNCES=POUNDS! Lose Weight an Ounce at a Time

Exercise and Mediterranean Diet are the perfect pair in promoting health!


Weight loss and appetite seem to be oxymorons, but they can work together as every ounce lost leads to a pound less over time.  Nutrition and health can be tied into one diet that has proven to promote an individual’s longevity; the Mediterranean Diet. The Mediterrnaean Lifestyle allows one to enjoy eating  seasonal and locally grown fruits /vegetables, with an emphasis on community socializiation; walking with friends and family.The Mediterranean Lifestyle is riding a wave into North America after being enjoyed for 1000’s of years globally by other countries.  The following information focuses on calorie reduction through walking and testimonies from those who chose to get healthy. For more information read: Mediterranean Diet and 1200 Calorie Diet

WEIGHT LOSS MUST: 500 calories reduced daily.  7 days x 500 calories = 3500 calories in 7 days.  There are 3500 Calories in one pound! So in one week the possibility is high that an individual can lose one pound.
EXERCISE MUST DO: 30 minutes alone of  aggressive exercise burns 168 calories
Consider walking twice a day for one hour then burns 336 calories.
Walking 2’ce a day for 30 minutes, 7 days a week will burn 2352 calories a week.

Combined with a streamlined Mediterranean Diet will encourage a higher metabolism, burning additional calories.

ADDITIONAL Exercise Information: Goal of 10,000 pedometer steps =5 miles.  (i.e. 2,000 pedometer steps equal 1 mile)
10,000 steps means a potential of 504 calories burned per day through exercise alone.
WEIGHT LOSS TESTIMONIES: I recently pulled some information from a variety of anonymous clients to see what was working for them in their own personal weight loss, all who follow the structure of the Mediterranean Diet. Some answers are original and will surprise; use any one suggestion to leverage as personal motivation as you reinforce your own weight loss!
  1. 3 bite rule. Once meal is in front of them, 3 bites (1 Tbsp=1 bite) per food is eaten. Uses sandwhich plates for all meals. Sticking with the pla, they reinforce this philosophy when eating out and puts the remainder food into the garbage. This has helped with portion control, quality of nutrients, quick weight loss. Total weight loss in 4 months 20 pounds.
  2. Food Journal has helped establish personal menu’s. Exercise 30 minutes in the morning before work
  3. Serves their plate and then moves half the food on their plate to their spouses plate.Exercise 30 minutes in the evening. Total weight loss in 6 weeks is 9 pounds.
  4. Plans on the go: Fitness Pal: Counts down from 1200 calories to 0 calories each day in order to manage TOTAL calorie consumption. When 1200 have been reached the rest of the day is water only. Swims and works out at gym for one hour each day. Total Weight loss in 6 months 38 pounds.
  5. 30 minute walking a day.  Attention to calories divided into 3 meals + 1 snack over the day.  Food journal to see the success. 100 Jumping Jacks to conclude the day. Total Weight Loss in 4 weeks is 5 pounds.
  6. YES, attention to every bite and every meal. YES, to small dinner. NO Cheating. NO excuses. No snacks after 4 pm. Evening walking. Fitness Pal to track dietary intake. Total weight loss in one year 48 pounds.
  7. Keeps a scale next to refrigerator. Weighs in before eating as a reminder of a personal commitment. Total weight loss in 1 month 4 pounds.
  8. Has spouse or friend remove plate when done as to not to over eat. Allows for spouse or friend to remove plate before finished eating. 45 minutes exercise after dinner. Total weight loss in 3 months 12 pounds.
  9. Eats zucchini and cucumbers every day with a peel. Exercise one hour. 30 minutes before work and 30 minutes in the evening. Food Journal helps to keep focused, rights in calories for each food. Total weight loss in 6 months 46 pounds.
  10. Stopped eating children’s food. Reduced stress. Daily Exercise. 12 weeks and lost 11 pounds!
    By: Kimberly Crocker

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

Fennel Seeds to Restore Health

Fennel field typical in Mediterranean Countries

Across the fields of the Mediterranean country of Italy, yellow-flowered green feathery leaves gently move in the breeze. The “Florence Fennel” or Finocchio (feen o key oh) produces a vegetable and seed commonly used in promoting digestion at kitchen tables within Europe, India, Southeast Asia and North Africa.

Foeniculum Vulgare (genius) is listed under the species Apiaceae, or hollow stemmed plants, grouped with other family members including: anise, carrot, caraway, cilantro, cumin, dill, parsley and parsnip.The fennel seed is both green (soft and easy to chew) and yellowish in color (used in cooking) and full of nutrients.

Fennel seeds promote digestive healing. Limited to 1/2 tsp per day.

A dozen fennel seeds chewed on at a time will soothe and relieve various ailments in both men and women.

  • Breath freshener
  • Ease gum soreness
  • Assists in digestion
  • Combats acid reflux
  • Relieves flatulence, gas, stomach ache
  • Creates bile to promote bowel movement. Unclogs liver.
  • Due to their “expectorant properties”, fennel seeds ease coughs and treats bronchial congestion,  asthma
  • Reduces menstrual cramps, hot flashes, night sweats, water retention. Functions as a phytoestrogen and improves libido.
  • Curves stress eating!  ( 12 seeds 3x’s a day) Fennel Seeds or Flax Seeds are a natural “Appetite Suppressant” contributing to weight maintenance, or weight loss
  • Used to improve anxiety and depression
  • Lowers Blood Pressure
  • Fennel seeds can be purchased in the grocery isle that sells herbs and spices.
Eaten raw, steamed or boiled, fennel is encouraged to be part of ones nutritional intake. The texture of the smooth white fennel bulb when sliced releases a gentle aroma of lemon and licorice. The mouth feel of the vegetable is similar to celery. Full of fiber, it is an easy snack to pack, or consumed as an after dinner palate cleanser. Gently boil sliced fennel and green leaves for about 10 minutes. Pour water from pan into a mug and slowly drink water to promote intestinal healing.

Fennel can be eaten raw, steamed or boiled

FENNEL’S Nutrient Composition: “Fennel seeds contain antioxidants, dietary fibers, vitamins A, B and C. Minerals that promote healing are also present: copper, iron, calcium, potassium, manganese, selenium, zinc and magnesium. Its active components anethole, limonene, fenchone, anisic aldehyde, chavicol, myrcene, cineole and pinene are what make fennel seeds effective in their many restorative and curative functions in different body systems like the digestive system, respiratory system and the female reproductive system.”
WARNINGS: Fennel seeds oil is considered volatile. Those who experience plant allergies should approach fennel consumption with caution. Consult with your doctor before consuming fennel seeds if: pregnant, experience allergies or before giving to a child or baby.  Important to note that research has not proven fennel’s ability to calm colic in babies.
By: Kimberly Crocker-Scardicchio