Mediterranean Diet vs. Cancer Clinical Trials

Lower incidents of cancer and “arrest progression” of  Breast, Colon, and Prostate, as well as a slowed “Aging” process across all micro organisms, are being attributed to nutrients consumed from the Mediterranean Diet.  Organs effected by Alzheimer, Cardiovascular, Diabetes, Hypertension, and Parkinson Disease once thought to be pre-dispositioned diseases, are now completely avoided due to the higher intake of a plant based-fish/poultry diet that includes a lifestyle change with exercise. In order to understand nutrition related disease we first have to address nutritional intake for the Standard American Diet (S.A.D.) and understand what nutrients are common within the Mediterranean Diet that promote well-being.

Compare and Contrast the Standard American Diet (SAD) to the Mediterranean Diet on the following pie charts:

Standard American Diet: 2,594 cals/day

Caloric Sweeteners, Flour, and Cereal Products make up 41% of the S.A. D., Fruits and Vegetables are only 7% of the S.A.D.

Standard American Diet
Fruit/Vegetable 205 .08%
Fats 340 13%
Dairy 256 10%
Sweeteners 440 0.17%
Pork/Meat/Chxn 298 0.11%
Nuts 175 .07%
Pasta/Bread 619 23%
 Calories/day 2,594

Two critical points that Doctors raise as red flags. 1. Higher amounts of calories are  in the Standard American Diet. 2 Empty calories that promote aging is due to how the body is required to process calories that the body cannot use and have small to no amount of  vitamins, minerals, or antioxidants available.

Chemical Sweeteners and Refined Flour

  1. In contrasting the diets, note that 41% of the Standard American Diet is dedicated to the consumption of chemical sweeteners, refined flour, and cereal products.
  2. The Mediterranean Diet has no chemical sweeteners and only 17% of the dietary intake is in pasta and breads.
Calories Mediterranean Diet
Fruit/Vegetable 400 22%
Olive Oil 360 20%
Dairy 257 15%
Wine/Liquor 150 0.09%
Pork/Fish/Chxn 105 0.06%
Nuts 175 1%
Pasta/Bread 300 17%
 Calories/day 1747

Fats, Oil and Dairy products are almost an even draw in calories.

S.A.D 596 calories or 23% of dietary intake  vs Mediterranean Diet 617 or  35% of dietary intake.

  1. S.A.D. utilizes fats such as Margarine, Canola Oil, Butter, and processed cheese.
  2. Mediterranean Diet utilizes Olive Oil (3 Tbsp/day), daily fresh made or aged cheese.

So far the Standard American Diet in just two arguments has shown that 1,655 calories, or 64% of an average American’s diet is composed of sweeteners, refined flour, and processed saturated animal fat. The Mediterranean Diet demonstrates that 917 calories, or  52% of it’s nutritional intake comes from grains, refined flour, plant based oil, and freshly made or aged saturated animal fat.

S.A.D. Protein intake is 473 calories or 18% vs. Mediterranean Diet 235 calories or 13% of total intake.

  1. S.A.D. is heavily loaded with red meat some chicken / pork and low amounts of fish. It is important to note that red meat has 92 calories per ounce.
  2. Mediterranean Diet loads up on fish, poultry and some pork with red meat entering their dietary intake only once every 7-10 days. White meats and fish range from 32-37 calories per ounce are easy to digest and the amount of available oils high in omega 3 promotes healthy organs.

Protein intake is a critical part of everyone’s diet. Vitamins B12 & B16 are most prominent in meats and provide nutrition for the central nervous system.  However, balance is most important when consuming protein. Omega 3 and Protein are in all the meats, fish, and poultry, however the omega-3 is in higher amounts within certain fish (Anchovies, Sardines, Herring, Mackerel, Salmon) also easier to digest. Red meat can take 48-72 hours to digest, therefore a contributor to the aging process of the body as organs endure a work out to utilize and expel what is not needed. In many cases saturated fat is then deposited into the arteries and begin to engulf the organs.

Benefits of Fruits, Vegetables, Herbs, Spices, and Resveratrol

  1. S.A.D. shows that Americans consume only 205 calories or .08% of fruits and vegetables through out the day. (Eat the skin if not hard or bitter.)
  2. Those who follow the Mediterranean Diet are more likely to consume 400 calories or 22% of fruits and vegetables through out the day. Consuming wholesome nutrients found within natural wrappers provides the human body systems with vitamins and minerals that it needs to function daily.

    Free Radicals expedite the aging process by harming the cell membrane. Anti-oxidants neutralize the free radicals, and therefore protect all cell membranes. Eat a variety of colorful fruits, vegetables, herbs, and spices to keep your body loaded up on anti-oxidants.

Clinical trials are executing nutrition in plant extract form as a way of combatting disease and researching compounds that come from Mediterranean herbs and spices:

  • Basil / Bay Leaves:  Antibacterial, antiviral, and antioxidant properties. New evidence suggests basil can decrease carcinogenesis, and help protect against the proliferation of cervical cancer (HeLa cells).
  • Cardamom: Is loaded with anti oxidants that purge the body from free radicals that help prevent multiple forms of cancer. Found to be anti-proliferatvie, anti-invasive, anti-inflammatory, anti-angiogenic. Colon Cancer
  • Oregano: Has flavonoids and phenolic acids (antimicrobial properties) found to prevent colon cancer and restrict growth of malignant cancer cells
  • Rosemary: Aids in preventing oxidative stress which causes prostate and ovarian cancer

Studies have shown utilizing plant extracts from Mediterranean Spices that are linked to reduced incidents of cancer or arrested progression of cancer are:

  • Cinnamon / Cloves: Increased levels of iron and calcium are components that may be attributes of the anti carcinogenic, pro-apoptotic, anti-proliferative properties. Cervical Cancer, Colon Cancer.
  • Ginger: Has shown that it inhibits cancer cell growth in prostate cancer patients.
  • Sumac: Has both anti-oxidants and anti-microbial properties, preventing the on set of cancer.
  • Turmeric:  Contains anti-oxidant, anti-inflammatory, anti-viral, anti-bacterial, anti-fungal, and anti-carcinogenic activities and thus has a potential against various malignant diseases, diabetes, allergies, arthritis, Alzheimer’s disease, Breast Cancer, Colon Cancer and other chronic illnesses.  Plant based resveratrol is known to slow the aging process and is tested to see which cancers that it can prevent, arrest, and cure.  “Resveratrol (1 mg/kg orally) reduced the number and size of the esophageal tumors in rats treated with a carcinogen; and in several studies, small doses (0.02–8 mg/kg) of resveratrol, given prophylactically, reduced or prevented the development of intestinal and colon tumors in rats given different carcinogens. Similarly, topical application of resveratrol in mice, both before and after the UVB exposure, inhibited the skin damage and decreased skin cancer incidence.”

Add resveratrol to your meals, finding it within a variety of sources: purple grapes, cranberries, blueberries, peanuts, pomegranate and Italian Red Wine.

Making small dietary changes will promote overall health and reduce incidence of nutrition related disease and cancers, therefore leading to days of improved strength, stamina, and endurance.

By: Kimberly Crocker-Scardicchio

References

Reduce 500 Calories a day, Lose 1 pound per Week

Condiment & Fats can be Substituted to achieve Weight Loss 

Add fruit to smaller size sliced cake and reduced fat whip cream in order to save on calorie intake. The body burns more calories when digesting fruit.

A deficit of 690 calories a day is an investment in losing 1 pound (.454 g) a week. Simply by cutting 500 meal calories throughout the day will reset your week to weight loss success! Add in quick pace walk (4.0 mph) for 30 minutes/day, to benefit from another 190 lost calories. Combining a decrease in dietary intake and an increase in exercise in order to help gain control of realizing your dream to a healthier and more fit You! At only takes moderation and modification to lose a total of 3,500 calories a week=1 pound weight loss.

Tweek a recipe by substituting ingredients or changing the cooking technique. The USDA Dietary Guidelines for Americans emphasizes we need to reduce the amount of fat, sodium (salt) and added sugar we consume and increase our consumption of fiber. The fact sheet below provides suggestions to decrease the amount of fat, sugar, and salt (sodium) in your recipes, optimizing a nutritious meal without the extra calories.

In order to achieve a higher fiber intake, add fruit, nuts or rolled oats to cakes or cookies, thereby, increasing total fiber intake. Remember you can experiment with recipes and change ingredients. You may also be able to find other recipes that are similar to yours that have less fat, sugar, salt, and have more additions of nutritious ingredients.

Tips to decrease total fat
Most recipes can substitute a healthy plant oil for animal fat. Use 25% less liquid oil or solid fat called for in the recipe. If recipe calls for 1 cup use ¾ cup. Use equal amounts of oil for melted shortening, margarine or butter. HEALTHY OILS: Olive Oil, Canola Oil

Shortening and butter in baking, exchanged for:
25% reduction of fat in recipe. May also use applesauce, prune puree, or yogurt to replace butter, shortening, or olive oil in cakes. May need to shorten baking time by 10 minutes to avoid a dry cake. It’s always better to add polyunsaturated fats (plant based fat) to food instead of saturated fat (animal based dairy), by doing so total cholesterol is in line with body’s needs.

Whole milk, half and half or evaporated milk
Can be replaced
with skim milk, 1% milk, evaporated skim milk, fat-free half and half , or plain soymilk with calcium.

Butter, margarine exchanged for reduced amounts of olive oil to prevent sticking. Fat to sauté or stir-fry.
When sauteing foods reduce calorie intake by: olive oil, canola oil, or using cooking spray. (broth for vegetables). Use only 2 Tablespoons of Olive Oil or Canola Oil at a medium temperature to fry foods.

Full-fat cream cheese
Should be substituted with: low-fat or nonfat cream cheese; or for recipes substitue low-fat cottage cheese pureed until smooth.

Full-fat sour cream
Full-fat cottage cheese or use 2% or fat-free cottage cheese
Full-fat Ricotta cheese or use se part-skim ricotta.
Use nonfat or reduced fat sour cream
Fat-free plain yogurt.

Cream (Whipping cream)
Try utilizing evaporated skim milk
Use nonfat whipped topping or cream (This is only nonfat if one serving size is used.)

Eggs
Use egg whites (usually 2 egg whites for every egg) or ¼ cup egg substitute.
Whole fat cheese
Use reduced fat cheese, but add it at the end of the baking time or use part skim mozzarella.

Frying in fat
Exchange for:
bake, boil, broil, grill, poach, roast, stir-fry, or microwave.

Regular mayonnaise or salad dressing
Low fat, Reduced or Nonfat mayonnaise
Reduced fat salad dressing.
Top off salads: Whisk lemon juice, oil, oregano and pepper together.

Canned fish
Buy water-packed canned products.

Fat cuts of meat w skin on
Leaner cuts of meat or ground meat, remove skin before cooking.

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 substitute

Frozen 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.

More on Salt Substitutes………..Herbs and Spices
Basil Marjoram Oregano Parsley Rosemary Sage Thyme Garlic Onion
• Use each alone or mix them together. • BASIL, OREGANO, PARSLEY taste great in tomato sauces (use low sodium tomatoes or tomato sauce). Serve the sauce with pasta or rice.

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. • Try fresh garlic and onion sauté in a tbsp oil.

Chives Dill Parsley Tarragon
• Steam any one of these with your vegetables or with fish. • Tarragon is great in soup. • Dill is great in rice with vegetables and kidney beans, or in dips with yogurt and low fat sour cream. • Chives and parsley are great on top of salad, soup or baked potato. They are also good in dips with yogurt and sour cream.

Allspice Garlic Marjoram Parsley Thyme
• Mix these herbs and spices together for a terrific meat loaf, pot roast or other red meat dish.
Marjoram Rosemary Tarragon

• Mix these together, rub on your chicken or turkey (with the skin removed) and steam it.
Curry powder Turmeric Garlic and Onion

• Mix these together with tomatoes (tomato sauce), rice, black beans and corn for a delicious Spanish flavor. • If you don’t like curry, try the same recipe without the curry powder.

Tips to reduce sugar
Reducing sugar by ¼ to 1/3 in baked goods and desserts. If recipe calls for 1 cup, use 2/3 cup. Flavor Enhancers ARE: Cinnamon, vanilla, almond and various extracts. (Do not remove all sugar in yeast breads as sugar provides food for the yeast.)

Yogurt, all varieties
Plain or “lite” yogurt with fresh fruit slices.

Syrup
Pureed fruit, such as no sugar added applesauce, or sugar-free syrup.

Sugar in canned or frozen fruits
Decrease or eliminate sugar when canning or freezing fruits or buy unsweetened frozen fruit or fruit canned in its own juice, water, or light syrup.

Ways to Increase Fiber; CRITICAL to Weight Loss
Choose fruits and vegetables with skins that can be eaten, making your digestive system work for you, burning more calories as your body tries to rid itself of indigestable cellulose within the skin. White rice prepared until al dente, 1-2 minutes short cooked to done, leaves the rice more rigid. Prepare enriched grains such as: whole grain, brown rice, wild rice, whole cornmeal (not degermed), whole barley, bulgur, kasha, quinoa, or whole wheat couscous.

All purpose flour
Substitute whole wheat flour for up to ½ of the flour. For example, if a recipe calls for 2 cups flour: Alternate with 1 cup all purpose flour and 1 cup (minus 1 tablespoon) Whole Wheat Flour. Use “white whole-wheat flour” or “whole wheat pastry flour” for total amount of all-purpose flour.

Pasta, cereals crackers, cookies
Now the choice can be whole grain pastas, crackers and cereals, reduced –fat cookies.

White bread

100% whole wheat bread and 100% whole grain bread.
Aunt Millies bread often will have 2.5-3 grams of fiber per serving.

By: Kimberly Crocker-Scardicchio

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..

Social Walking Promotes Community and Weight Loss

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 Scardicchio BASC DTR

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

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

Calorie Shifting Fad and Facts

Foods to Reduce Bloating & Promote Diet   

 Tea’s Body Healing and Weight Loss

 Benefits of Lemon Water 

Consider this question, “Who invented the word DIET?” Its origin has evolved over time and spelling varies with language, Old French diete taken from Latin diaeta: “A day’s journey, or a day’s meeting / assembly”;  from Greek diaita derived from diaitan: “Mode of living” or to direct one’s own life“.  The word “diet” was intended to describe a day’s journey or meeting, or ability to take control of one’s own life. Within the origin of the word rests an implication of our own individual daily needs and how we utilize that to effectively and efficiently run our lives and hopefully enjoying that moment at a table with others!

Today Diet’s are promoted by healthcare provider’s, encouraging quick weight loss, in order to ensure an individual of surgery with reduced amount of risk to them while undergoing the “knife”.  Sometimes the “diet’s” are given and the measures of weight loss are drastic! The individual is carefully monitored on a weekly basis with bio-markers constantly reviewed. Bio-markers that are watched with greatest of attention are: Liver enzymes, muscle loss, bone loss, various hormones, lungs, heart, urine. All which are critical to understanding the health of the body as it endures change.

Should we be calling it “Lifestyle” instead of “Diet”? A concept that needs to be enforced in the American Society on a regular basis. What are we eating and why are we eating it? These two questions should be foremost thoughts before picking up the food with the idea of consumption.  Different foods provide a purpose each and every day. There are foods with a higher level of potassium which certain athletes consume on a regular basis, i.e. banana’s, orange’s and peanuts. While other athlete’s in field sports may consume higher level of protein. If an individual is sick, larger amounts of chicken soup, onion and garlic may be necessary. While the sleep deprived may want to consider; warm milk, turkey, chicken and a handful of nuts, all containing tryptophan (amino acid), that converts to serotonin (hormone), providing a more restful sleep. Infections (yeast) can be curved with a 3 glasses of green tea doctored up with honey and cinnamon. 

The idea of having a perfect silhouette is attractive by magazine standards. How one gets there should be done with caution, listening to ones own personal needs and under the careful eye of a Doctor, or Dietitian.  More importantly, make sure that other’s know that you are making a LIFESTYLE CHANGE so they can root you on and also make sure that you do not go to extremes. Most will confirm that it is more challenging to re-start the eating process for maintenance than losing the weight.

A Lifestyle (diet) of Fish, Vegetables, Multi-Grains contributes to heath & longevity

What should be included in a “Lifestyle Change” is a healthy fat; a daily dose of minerals and vitamins (2-3 tablespoon’s) will contribute to the elasticity of veins, muscles (all organs) and ligament’s. Consider exchanging the bottled salad dressing for extra virgin olive oil when enhancing a plate of mixed greens and tomato’s (Sunflower, Peanut and Coconut are also good fat’s). A high quality fish fat should be included in a meal 3-4 times a week and comes from: salmon, tuna, anchovies, sardines, mackerel all have both omega 3 and omega 6. Animal fat should be kept at a minimal of 2-3 times a week (aiming for a 7% animal fat) including: poultry, red meats, pork. Dairy fat’s are solid at room temperature, therefore must be consumed in smaller amounts daily: Butter (1 teaspoon), Cheese (1 ounce daily), Milk (skim or 1% 2-3 cups a day), Ice Cream (low fat 1/2 cup sparingly).

Below is listed a three day Calorie Shifting meal plan. Please note that the CS diet is NOT recommended or promoted.   This is all you would eat in three days!!! It lacks daily serving requirement’s of: fruit, 5 vegetables, a healthy fat, multi-grains (B vitamins i.e. folic acid for the brain & central nervous system) all critical to maintaining a healthy body.

Day 1

Meal #1: Scrambled Eggs Meal

Meal #2: Sandwich (any type)

Meal #3: Flavored Oatmeal

Meal #4: Tuna Salad

Day 2:

Meal #1: Cottage Cheese

Meal #2: Scrambled Eggs [and] Mixed Vegetables

Meal #3: Chicken

Meal #4: Banana Milk Shake

Day 3:

Meal #1: Chicken

Meal #2: Fish Fillet

Meal #3: Cottage Cheese

Meal #4: Fruit Salad

HOLD ON!  Not all is doom and gloom….

The following MEAL PLAN is recommended for anyone and provides the daily intake of minerals and nutrients that your body needs to stay strong and healthy.  You can absolutely lose weight on this diet!  It’s loaded with fruits, vegetables (which burn the most calories when metabolically broke down), grains, protein and fat.  Most do not realize that eating vegetables is a trick to weight loss, due to the amount of energy your body utilizes to them breakdown.  As with any food that one consumes, read the food label to understand what a serving size is before over loading your plate and understand your meal plan when preparing your grocery list.

Follow the catagory on the left column for fruit, vegetable, meat, or bread.  The right side of the column provide just a few suggested food items.  (LS or Low Sodium is heighly recommended for weightloss.)  Vegetarians may choose meat substitutes, Tofu, beans, nuts or eggs.

Breakfast
Bread or Cereal…. Oatmeal LS, Total Cereal, Cheerios
Fruit…………………..Apple, Orange, Pear, Apricot, Banana, Cherries, Berries
Milk……………………Skim or 1% (8 oz), Low or nonfat Yogurt

Snack am
fruit (1-2 of choice.  1 fruit is 1 serving size), or Blend 2-3 Fruits with 4 oz OJ 

Lunch
Vegetable……………Cole Slaw, Green Salad, Veggie Salad, Pepper sticks, Broccoli, Cucumber
Vegetable……………LS Cream of Potato Soup  (Choice of Soup, Salad, Vegetable)
Meat (3 ounces)………Tuna, Turkey, Herring, Salmon, Beef, Chicken
Vegetable…………..(Any) Twice baked sweet potato, Aparagus saute’ EVOO and Garlic

Fruit……………… …Fruit Salad or Fruit of Choice, (Avocado and Tomato seasoned, EVOO)

Snack pm
1 0z …………………..nuts or seeds (unsalted)
Milk…………………. 1% Skim or 4-6 oz low or nonfat yogurt

Dinner
Meat (3 Ounces)………………. Chicken Patty, Pork, Beef, Fish, Turkey,
Bread……………… (Bread is optional.  Choose whole grain or wheat bread.)
Vegetable………..Lettuce, tomato and onion (cooked or raw)
Vegetable……….. Baked beans
Fruit………………. Kiwi-Strawberry or a 
 LS, Reduced sugar content Dessert acceptable i.e. Sherbert

Do your research before starting on a Meal Plan and altering your dietary intake.  Remember to consult with your Doctor or Dietitian so that you can make the necessary changes to a healthier lifestyle.  For more info on how to enhance Lifestyle Change read: “How to nutritionally and effectively Down Shift to 1350 Calories per day”; “How Tea’s effect weightloss” and Flatten your Tummy for a Poolside Silohouette“.   

By: Kimberly Crocker-Scardicchio

Literature Research

http://www.healthalternatives2000.com/fruit-nutrition-chart.htmlhttp://www.cancerhelp.org.uk/help/default.asp?page=116#stemhttp://www.ifanca.org/newsletter/2002_07.htmhttp://ezinearticles.com/?Calorie-Shifting-Meal-Plan&id=870062http://www.ncbi.nlm.nih.gov/pubmed/15930970?ordinalpos=4&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSumhttp://www.ncbi.nlm.nih.gov/pubmed/17412526?ordinalpos=3&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum

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

Remove Alcohol for Quick Weight Loss

A fast approach to weight loss is by halting drinks that can influence weight retention. Alcohol is the most social and common kind of ‘drug’ we can take, and it’s a normal part of our society and socializing to have a few drinks. We’ve been drinking alcohol for centuries from simple fermented drinks to classy wines, champagnes, and exotic cocktails. There are obvious health and social problems associated with excessive or binge consumption of alcohol, but what about its effects on people aiming for weight loss?

All alcoholic drinks contain a significant amount of calories per serving, and we often have a lot more than just one serving! But how much damage does this do for your weight loss efforts? An ideal dietary plan reduces calorie intake by 250-500 calories per day to achieve a good amount of healthy weight loss per week.  One can easily see that 1-2 drinks per day puts pay to any good nutrition plan you might follow during the day. Simply said: 1-2 alcoholic drinks can seriously halt weight loss.

Another way to look at the effect alcohol has on weight loss is to compare the equivalent time needed to spend doing fitness training to burn these calories off! An individual of average fitness level and of average weight would apply the following effort to burn off 2 alcohol servings:

Training time required to burn off calories from alcohol:

Alcoholic drink Walking Swimming Running Cycling
Beer (355ml) 30 mins 17 mins 12 mins 13 mins
Light beer (355ml) 20 mins 11 mins 8 mins 9 mins
Low carb beer (355ml) 23 mins 13 mins 9 mins 10 mins
White wine sweet (200ml glass) 40 mins 23 mins 16 mins 18 mins
White wine dry (200ml glass) 29 mins 16 mins 12 mins 13 mins
Red wine (200ml glass) 28 mins 16 mins 11 mins 12 mins
Spirits (on ice / neat) 13 mins 7 mins 5 mins 6 mins
Water 0 mins 0 mins 0 mins 0 mins

There’s a lot of work to be done if  a few (or more) drinks are consumed. Think of all the blood, sweat, tears, and hard work that can go into a great fitness session….and how easily the efforts  can be reversed by drinking alcohol!  Additionally, alcohol contains no essential nutrients and reduces the absorption of Vitamins A, D, E, K, folate, B I, and B2 by altering Biotin (B7).  Lastly, alcohol does not contribute to muscle glycogen, so you may be left short on carbohydrates (Fruits, Vegetables and Whole Grains), which you need in order to train hard.

While it is true that red wines contain a natural phenol “resveratrol”, which permits blood cells to smoothly pass each

Handful of blueberries for improved health.

other instead of sticking to one another,  consider trading in your wine glass for fiber.  Resveratrol is also found in peanuts, soy, cranberries, blueberries, and Itadori tea which maybe a good substitute for red wine and linking it to possible human longevity.

By gaining knowledge on how to improve weight loss efforts, you can begin to feel better about your own appearance and body’s health over the next week, as your initial loss can be 2-7 pounds within the first days of working towards your new objective!

By: Kimberly Crocker

References:

Beauty of Wine and Grape Juice

Vitamin “H” for Haar and Haut

http://www.completefitness.com.au/articles/nutrition/alcoholweightloss.php