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

Plan Party! Include Salt, Fat, & Water

Wine Pairings by Eat Know How. Optimize your health by understanding the benefits of the Mediterranean Lifestyle

Perception of  good wine can be done through matching it to the appropriate food. Many times the association of a “GREAT WINE” comes by serving it with the proper dish, only then providing a lasting impression of the beverage. In other words, the wine should enhance the protein, carbohydrate, or fat that one is eating and it should simply be an extension of the plate being consumed. For the sulfite sensitive reader, there are many wonderful organic wines or vineyards (i.e. Chianti)  that have not been exposed to chemicals and can be enjoyed without risk of headaches.

Four tips to promote an enjoyable meal and unforgettable wine:

1. Include salty foods to the menu which will reduce headaches associated with sulfite sensitivity. All grapes “Naturally” have sulfites within their skin, so by default all wines will have  “contains sulfites” on the back of the wine bottles. The introduction of sodium chloride (table salt) provides a molecular balance allowing for further decomposition in the presence of a weak acid, (wine).

2. Eat Fat! Cheese, olive oil, butter, meats, or fried vegetables provide a source of fat. Give the alcohol molecule some fat to attach to and it will then avoid the brain.

3.  Drink water after a drink in order to rehydrate. Alcohol can both stimulate and dehydrate; it is important to provide balance to your body and consume water while at parties. I suggest lemon water.

4. Encourage 2 ounces of wine per glass giving the guests an opportunity to taste 3-4 glasses of wine. Exploring and tasting wines are popular at parties.  (A suggestion is to choose someone to be in charge of wine pouring and have someone ready to taxi drive guests home.) Men should consume 10 ounces of wine and women 5 ounces.

5.  Set up food stations. Select the appropriate wine to pair to each food item and place them into their own areas.

With the appetizers all lined up enjoy “lighter” tasting wines first and then move “heavier” wines. At our wine pairing class these are the drinks that were aligned with our menu.

Prosecco is a wonderful way to start any party. Serve with a raspberry or strawberry in the glass and salty foods on the side.

Prosecco $14.99  (Sparkling Italian Wine) serve with: olives, sliced peccorino or parmesan cheese, pretzels or crostini, prosciutto.

Sauvignon Blanc (Vinas Chilenas at Trader Joes)$6.00-$20.00 serve with: marinated vegetables i.e. Roasted Peppers / zucchini, artichokes, Eggplant and Sundried Tomatoes Also goes great with soups:  chicken, vegetable, or zucchini soups.

A wonderful light tasting grigio that is a fantastic addition to most fish dishes, soups, or sautéed vegetables

Pinot Grigio Orvieto (by Canaletto or Ruffino sold at most stores)$8.00-$27.00 serve with: Most white fish, fried Calamari, shrimp Mussels in Creamy Wine Sauce , clams, lobster stuffed peppers.

Chardonnay $6.00-$20.00  serve with Turkey or Chicken Marsala

Pinot Noir $8.00-$30.00 serve with: Smoked Salmon and Mozzarella,  Smoked Tuna, Kale Salad with Balsamic glaze.

Syrah (sold at Trader Joes Coastal Syrah OR DMZ from South Africa sold at Bottle or Two)  $6.00- $18.00 serve with: salami, walnuts, blue cheese, Eggplant Parmigiana

Honore Vera is a Garancha more dense in weight; perfect match to rustic or beef dishes.

Garnacha (Honoro Vera sold at a Bottle or Two) $10.00-$19.00 serve with Risotto and Truffles, Risotto and Porcini. Beef Roast.

After dinner digestive from Croatia.

Choose an after dinner liquor not experienced at most parties: KRUSKOVAC $15.00 is from Croatia and goes will with almonds or chestnuts. (Party Source)

References

  • What are Sulfites? http://edis.ifas.ufl.edu/fy731
  • The Chemical Equation of Sodium Chloride and Sulfites.  Sodium Sulfite decomposed by weak acids. http://en.wikipedia.org/wiki/Sodium_sulfite
  • Resveratrol prevents fat accumulation in livers of alcoholic mice.  http://www.the-aps.org/mm/hp/Audiences/Public-Press/For-the-Press/releases/Archive/08/36.html  Donna Krupa dkrupa@the-aps.org

Obestiy…Biochemical, Hormonal, Fat or Carbs related?

There are many discussions on how obesity comes about, and is presently being researched by renowned Physicians and Dietitians.  What happens in the uterus when the fetus develops is key to understanding not only the “Nature” ( DNA ), but the “Nurture” or nourishment of the infant.  Children imitating their parents eating habits may actually begin much earlier than before starting their  first foods, outside the womb.

It’s already known that mothers who take drugs or drink will have babies born with addictions.  What about Corn Syrup and the fact that it is often a key ingredient in many processed foods? Once upon a time ketchup contained anchovies, now it contains corn syrup.  Strangely enough, many continents who have already made corn syrup unlawful in their countries, do not have the same amount of individuals suffering from pathologies, such as diabetes and kidney disease in the numbers that we have in the USA. 

The following video with Joy Behr (View), Dr. Weil, Dr. Oz and Dr. Taubes present many questions that are being studied and researched today.  You may want to additionally check out the Articles & Videos section which include topics on: Calorie Restriction, “Which Calories Do You Reduce” and Control Obesity, Control Pathologies?.

2000 Cal. Diet Formula

For More Great Articles visit: www.cincychic.com

Many people are interested in Calorie Shifting.  This has proven to be a dangerous diet becasue of the wrong nutrients which are removed from ones diet. A 2000 calorie diet is what the average person is recommended to eat on a daily basis.  This provides an individual with an optimal diet, in which the body receives an adaquate amount of nutrition to keep going throughout the day. 

2000 calories can also seem like alot to a smaller frame individual, or someone who is not active, both which would require less caloric intake. There is a healthy way to determine your caloric intake by removing certain foods without bringing on long term detrimental results to your organs, muscles and bones.

How are calories broken into the amounts for Daily Intake of Carbs, Fat, Protein?
You can easily due this on your own with a bit of practice and understanding of what your caloric intake should be, provided to you by your Doctor or Dietitian.

Carbohydrates are 55% of daily caloric intake.       (2000 x .55= 1100)                Therefore, 1100 calories should consist of :

6 servings of breads,

5 of  servings fruit 

 6 servings of vegetables.                                                                                                                  

Protein is 15% of daily caloric intake.                         (2000 x .15= 300)                          Smaller quantities of:

 2 servings/day 3 oz (card deck size) lean meats and  fish

Nuts (1 oz).
Fat is *30% of daily caloric intake.                              (2000 x .30= 600)                           600 calories should come from fat. EVO Oil, salad dressing, butter.
Mono or Poly Unsaturated Fats come from plants 340 calories
Saturated fat is from animal products less than 260 calories

Carbs                            1100 calories

Protein                            300 calories

Fat                                + 600 calories
Total daily intake =      2000 calories

Dietary Serving Guidelines

Dietary Serving Guidelines

The Pyramid Diet
This is the diet developed by the USDA to satisfy the nutritional requirements of most Americans.

Servings Defined:

Fruits and Vegetables 1/2 cup = 1 Serving

Fats/ Oils 1 tbsp = 1 Serving

Meat, Fish, Poultry 4-6 oz = 1 Serving

Glass of Milk or Water 8 oz =1 Serving

Juice 4 oz= 1 Serving

Recommended Daily Nutritional Intake

0-3 servings (use sparingly) fats, oils, sweets
2-3 servings (6 – 9 ounces) meat/protein
2-3 servings dairy
2-4 servings fruit
3-5 servings vegetables
6-11 servings bread/starch

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.

In order to lose weight, you must take in fewer calories than you burn off each day. According to the USDA pamphlet, a sedentary woman and older people may only expend 1600 calories per day, while active men and very active women may burn 2800 calories per day – twice as much.
If your goal is to lose weight and you do not see changes just with increased physical activity, then reducing portions and servings may help, while still using the pyramid as a guide.

1200 Calorie Diet
6 oz. lean meat/protein
5 servings bread/starch
3 servings fruit
4 or more servings vegetables
2 servings dairy (low fat preferred)
3 servings fat

1500 Calorie Diet
6 oz. lean meat/protein
6 servings bread/starch
4 servings fruit
5 or more servings vegetables
2 servings dairy (low fat preferred)
3 servings fat

Daily Serving Logs
A key to losing wait and monitoring food intake is simple by keeping a Food Journal in which you write and mark your servings as you eat throughout each day.

Note: These diets are weight management tools for normally healthy adults. Consult with your medical provider to see if a reduced calorie diet is appropriate for your health before you change your diet. People with diabetes, pregnant women, children under 16, and those with an eating disorder are strongly cautioned to seek medical advice before modifying their diet. A registered dietitian is your best resource to counsel you on how to modify your diet for the best individual results. In the US, you can locate a dietitian through the Academy of Nutrition and Dietetics.

A special thank you to the USDA and about.com for the links and information used on this blog.

Decrease Fat and Reduce Calories

Most recipes can substitute a healthy oil for fat. Use ¼ 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, butter, or oil in baking
Use applesauce, prune puree or low fat yogurt to replace butter, shortening or oil in the exact amount. May need to reduce baking time by 25% to avoid a dry cake.

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

Butter, shortening, margarine, or oil to prevent sticking. Fat to sauté or stir-fry.
When sauteing foods, use cooking spray, water, broth or nonstick pans. Use ¼ c. Canola Oil at medium temp to fry foods.

Full-fat cream cheese
Substitute with low-fat or nonfat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth. Use low-fat yogurt to replace higher fat dairies in recipes.

Full-fat sour cream
Full-fat cottage cheese
Full-fat Ricotta cheese
Use nonfat or reduced fat sour cream or fat-free plain yogurt. (Yogurt is not heat stable.) Use 2% or fat-free cottage cheese. Use part-skim ricotta.

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
Effective cooking methods are: bake, boil, broil, grill, poach, roast, stir-fry, or microwave.

Regular mayonnaise or salad dressing
Low fat, reduced or nonfat mayonnaise or 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.

By: Kimberly Crocker