5 Steps to “Cleanse” & Improve Lifestyle

Cleansing, Purifying, Renewal.  All good words that make us feel positive about making a change in our lives, words that tie us to a commitment to do better while paying attention to nutritional intake.

“Must foods” to add to any new meal plan

  • Colorful
  • Consumed multiple times throughout the day
  • Contain fiber and water

Carbon that hydrates the body, otherwise known as Carbohydrates. Improve dietary intake by loading up on fruits and vegetables that will contribute to renewed health.

Red Vegetables to reduce risk of prostate cancer.

Vegetables and fruits that are red in color contain lycopenes, (fiber, Vitamin C, quercatin, ellagic acid, hesperidin) all which actively protect the colon from prostrate cancer, lower LDL cholesterol, lower blood pressure, slow tumor growth, rid free radicals from the body and in some cases protect joints from arthritis.

Red, Blue & Purple foods to keep stroke and brain disease at bay.

Fruits that are: red, blue, or purple contain some of the same key players as the red foods have and are called anthocyanins. Their value protects the brain, improves memory and immune system, reduces LDL cholestrol, are anitcarinogens and protect the digestive tract, assist calcium and mineral absorption across the digestive tract, reduce inflammation and cancer cells.

Foods orange and yellow in color improve vision and skin

Orange and Yellow Fruits are known as carotenoids, high in Vitamin C (citrus fruits) & Vitamin A, potassium. Cleansing of organs from sodium, promote alkaline balance and vision, reduces LDL cholesterol, blood pressure and risk of macular degeneration, promote collagen formation and has magnesium and calcium to improve bone.

Green Veggies for folate to improve brain, skin and liver

Green Vegetables are filled with chlorophyll, calcium, folate, Vitamin B.
Important for a healthy liver, skin, and colon, reduces risk of cancer,improves retinal health reducing risk of cataracts, macular degeneration and birth defects.

White foods boost immune system

 

 

White foods contain: anthoxanthins, allicin, beta carotene, lignans all improve immunity activating B & T-cells, balance hormone levels, lower blood pressure and improve blood circulation.

Cleansing and detoxifying are ideas and terms not encouraged by dietitians. Often times fads are spun off of an idea or word without realizing the negative effects on the body and organs such as loss of lean muscle, lack of nutrients for strengthening bone and muscle. The stomach is not reduced in the long run and upon food introduction, the lipid cells expand more easily. Lastly, no new habits or practices have formed to consciously eat with intent nor cook with a purpose.

When adopting a new dietary lifestyle, follow these 5 tips to success and notice the proper cleansing and renewal of health that your body is longing to experience:

  • Eat 4 fruits
  • 5 vegetables  a day
  • Drink 6-8 glasses of water/tea
  • Reduce salt intake by 1/2
  • Walk 30 = minutes each day.
By:  Kimberly Crocker-Scardicchio
References

Berry Fresh & Pina Colada Frappe`s

Fresh fruit drink.

3 Fruit servings in 1 drink!

1/2 c Strawberries’ (hulled) or Blueberrie’s washed

1 Banana peeled and quartered

4 ounce Vanilla Yogurt or Ice Cream

3 ounces  Orange Juice.

1/4 cup Crused Ice

Place all in a mixer and blend for 30 seconds.

May drink immediately, served chilled or frozen.

Pina Colada 2 servings Fruit

Pina Colada Frappe`

1 Banana peeled and quartered

1/2 cup Pineapple

3 ounce Pineapple Juice

4 ounce Coconut Cream (yogurt).  For nut allergies use Vanilla Yogurt

1/4 cup Crushed Ice (optional)

Place all ingredients into blender for 30 seconds. Place mixer in freezer for 15 minutes

Beauty of Wine and Grape Juice

The presence and evidence of wine has been traced to the first and second millennium in China and from there, production of wine has been found to also exist during 5000-6000 BC in the Mid-East.  Wine evolved and technology began to advance during the Roman Empire as vineyards were cultivated and wine was stored and shipped in barrels.  Today, researchers provide us with the latest DNA results concerning the progress of the fruit and it’s spirit.

After much DNA research on grapes in the countries of Australia, France and Italy the studies have concluded that the next two-four years of wine production should be exceptional due to the optimal quality of the grape. “The cultivated heterozygous grape species, Vitis vinifera, has potential to become a model for fruit trees genetics after determining it’s genome sequencing”, according to the IASMA Research Center, San Michele all’Adige, Trento, Italy.   Agriculturalists will benefit from this research by quickly identifying and reducing the number of micro-organisms or parasites that are bringing harm to the plant, allowing the farmers to produce a more stable product.  The consumers can look forward to a higher quality wine, which will be more readily available.

Italian wines have consistently outpaced the French and Spanish wines over the past few years. Recent statistics released in a survey done in Los Angeles, CA have shown young Americans and women to perfer: Chianti Classico, Pinot Grigio (Alto Adige and Friuli), Barolo, Barbaresco and Brunello.  However, countries that are competing for a place in the local cantina are: Africa, Argentina and Portugual.  All who have found ways to provide a table wine that will elegantly enhance the simplest to priciest of dinners.

              Recent information in the media presents the  medicinal benefits of wine and juice content of fruit (i.e. Minute Maid), which comes from a chemical compound called Resveratrol (also found in peanuts, soy, cranberries, blueberries, and Itadori tea which maybe a good substitute for red wine) linking it to possible human longevity.  What is known about resveratrol is that it is produced in the skin of red/purple grapes and it’s main purpose is to operate as an anti-fungal agent or an anitbiotic.  It transfers to the juice of the fruit during crushing and fermentation. It’s typically found in red wines, but not white wines. 

Resveratrol is a phenolic compound that can be found where grapes grow in colder climates such as: Northern CA, MI, Canada and North European countries.  This is because rainfall is more and sunlight is less, hence the need for resveratrol to fight against developing fungi.

Medicinal resveratrol has been evident when 1 glass of wine is consumed daily, permitting the blood cells to smoothly pass each other instead of sticking to one another and creating potential blood clots that lead to heart disease. According to the AWRI (Australian Wine Research Institute), Resveratrol is being studied to determine it’s effect on damaged DNA and how it may act as an anti-cancer agent. “It appears related to anti-oxidation, where resveratrol may prevent and repair damage to DNA associated with the initiation of cancer, as well as acting to prevent the growth and proliferation of cancer cells, both at the gene and cell level.”

One cup serving of grapes yields: 57 calories, 6 grams of protein, 16 grams of carbohydrates, 2 mg of sodium, 1 gram of dietary fiber and vitamins A and C.

One glass of red wine yields: 4 oz 85 calories, sodium 6 mg, total carbohydrates 2 g.

by: Kimberly Crocker Scardicchio

Global Literature Research

  1. Perspectives in Nutrition, Sixth Edition Wardlow, Hampl, DiSilvestro
  2. Fundementals of Anatomy & Physiology 6th Edition, F. Martini
  3. pubmed.gov PLoS ONE. 2007 Dec 19;2(12):e1326.
  4. http://www.awri.com.au/industry_development/wine_and_health/faqs/
  5. http://www.foodanddrinkeurope.com/news/ng.asp?n=66631-grape-genome-wine
  6. http://194.177.100.52/comunicati/doc/2350-gbChiusuraVinitalyUs07.doc
  7. Pubmed Jennifer Burns, Takao Yokota, Hiroshi Ashihara, Michael E. J. Lean, and Alan Crozier*Plant Products and Human Nutrition Group, Division of Biochemistry and Molecular Biology, IBLS, University of Glasgow, Glasgow, G12 8QQ, U.K., Department of Human Nutrition, Glasgow Royal Infirmary, Queen Elizabeth Building, Glasgow, G31 2ER, U.K., Department of Biosciences, Teikyo University, Utsunomiya 320-8551, Japan, and Metabolic Biology Group, Department of Biology, Faculty of Science, Ochanomizu University, Otsuka, Bunkyo-ku, Tokyo 112-8610, Japan                 

Weightloss! Easy Diet, Keep it Off!

It’s official, Spring and weightloss is putting us on the scale!  The quickest way to lose weight is to consume VEGETABLES, thereby, giving your body the opportunity to work at breaking down the soluble fiber and nutrients, while increasing the body’s metabolism.  

4 servings Fruits,

5-6 servings Vegetables,

2 servings of 3 oz meat, poultry or fish,

2 servings EVOO (Extra Virgin Olive Oil),

4-5 servings your choice:  grains, pasta, rice or bread,

1-2 servings skim or 1% milk

Additional studies published in “The American Journal of Clinical Nutrition” put forth the results of a randomized study that compared a “reduced fat diet (RF)” and a “reduced fat intake and increased fruit and vegetable intake (RF+FV)”.  The study concluded that the greater weightloss after six months was sharply noticed with the combination diet of RF+FV, by 1/3 more total weightloss!  “Reducing dietary energy density, particularly by combining increased fruit and vegetable intakes with decreased fat intake, is an effective strategy for managing body weight while controlling hunger.”  Additionally, they noted that maintenance of the weightloss was also more prevalent, “The 2 strategies for reducing energy density that were tested in this trial were both effective in reducing body weight and maintaining weight loss without prescribing limits for energy or fat intake.”  Other studies, such as the Dash Diet, TLC Diet and Mediterranean Diet concur that combining the RF+FV is the healthiest and most effective way to go. Don’t forget to exercise 20 minutes a day to encourage increased weightloss.

Find your Dietary Meal Plan here:

TRY SOME “NEW TO YOU” FRUITS AND VEGETABLES 

FRUITS

Apricots: Dried, cooked, unsweetened 1/2 cup
Banana, raw 1 medium
Clementines, raw 2 small 
Grapefruit juice: Canned or frozen, unsweetened 3/4 cup
Fresh 3/4 cup Honeydew melon, Cantaloupe
Nectarine, raw 1 medium
Orange juice: 6 ounces
Peaches: Dried, cooked, unsweetened 1/2 cup
Pears: Dried, uncooked 1/2 cup, Pear Juice
Pomegranate, raw 1 medium
Prunes, dried, cooked, unsweetened 1/2 cup
Raspberries, Strawberries, Blackberries, Blueberries, Gogi Berries,
Raisins, Craisins 1/4 cup
Watermelon, raw About 1 3/4 cups diced

Grilled Mango and Pineapple Sticks

VEGETABLES

Artichoke, globe (french), cooked 1 medium
Asparagus, cooked 1/2 cup, Raw 1 cup
Beans: Green, carrot sticks (steamed, add garlic, salt pepper, EVOO) 1/2 cup
Lentils (Lebanese or Jordanian style), cooked 1/2 cup
Cauliflower, cooked 1/2 cup, Raw 1 cup
Kale Chips (chopped, salt, pepper EVOO. 7 min. 400 bake oven) 1/2 cup
Corn, cooked 1/2 cup
Fennel cooked 1/2 cup, Raw 1cup
Grilled Portabella Mushrooms, 1/2 cup
Peas, green, cooked 1/2 cup, also frozen / thawed
Plantain, green or ripe, boiled 1 medium
Potato: Baked or boiled, with or w/o skin 1 medium
Pumpkin, cooked 1/2 cup
Rutabaga, cooked 1/2 cup
Spinach Salad with 4 olives 1/2 cup
Squash, winter, cooked, mashed 1/2 cup
Sweet-potato: Baked 1 medium or Boiled 1 medium
Cherry Tomatoes 4,Tomatoes: Raw 1 med., Tomato juice, canned 3/4 c.

 

By: Kimberly Crocker

Literature Research

http://www.medscape.com/viewarticle/558708

Fast Food…Cure Liver Disease w Lifestyle Change

If you are asked to name two questions that are routinely raised at any Doctor’s office, most people would correctly respond:
  •  “Do you drink?
  •  “Do you smoke?” 
Even as changes are clearly noted by individual’s with present day increased prices in Health Insurance, how often are patients probed to reflect on a daily routine at a yearly check-up with a medical inquiry of, “How often do you eat fast food?”
 Recent research studies have proven that, A diet high in FAST FOOD consumption  leads to LIVER DISEASE (Cirrhosis, or Cancer)”.  “Fatty liver is the most common liver abnormality in children ages 2-9 years old,” revealed in The Office Journal of American Pediatrics October, 2006.  Liver disease can only be determined by having liver enzymes evaluated through a blood draw at a yearly check-up with ones Doctor.  The good news is that a Lifestyle Change in:  diet,  exercise,  avoidance of alcohollimited sodium intake, and Tea can return a damaged liver to a healthy state.    (Sadly, this is not always the case with liver cancer.)

Once diagnosed with liver disease, your goal is to help the organ return to it’s normal functions, it’s ability to process everything that you eat and drink. A healthy lifestyle can help you feel your best and help your body cope with it’s disease. By eating healthy and doing physical activity in moderation you will:
1. Give your body the energy it needs to work well.
2. Boost your immune system.
3. Help your liver renew itself.

Eat Well
Keep your energy level up by eating smaller meals and snacks more often.  Decrease some of the symptoms and the side effects of any treatments, such as feeling tired and sick by following a healthy diet.

  1. Chew on Fennel Seeds throughout the day (not to exceed 1 tsp!) to unclog the liver. Add Turmeric to your meals . It is become a well known spice in the medicinal world that whose powerful nutrients are known for healing organs.
  2. Carbohydrates(grains, fruits and vegetables)
  3. Fat Healthy oils such as: Extra Virgin Olive, Canola oil, Avocado and Smart Balance oils. Omega 3, 6 reduces the inflammation in the liver: Fish, Walnuts, Flaxseed
  4. Protein: Fish (3 x’s / wk), Poultry, Lean Meat
  5. Salt, canned and processed foods must be limited.
  6. Focus on lower saturated fat choices with each meal.
  7. Drink 6 to 8 glasses of fluids every day.

     

ENJOY THE HEALING POWER

1. Eat foods high in potassium to offset salt intake. Bananas, Kiwi, apricots, raisins, tomato puree, baked or roasted potatoes, veal and nuts, will all assist in ridding the body of excess sodium.
2. Enjoy light to moderate physical activity, such as walking, swimming, gardening

3.Build up slowly to 30 to 60 minutes of activity, at least 4 times a week.
4. Avoid food poisoning by storing and preparing foods safely. Wash your hands often.
5. Talk to your health care provider if depression affects your ability to eat well.

What your body does not need
1. Avoid alcohol.
2. Avoid foods that contain trans fat. Trans Fat must be 0 grams.
3. Reduce Sodium intake!  No more pretzels , chips, popcorn, french fries, cheese, certain meats, soy sauce and Avoid Sports Drinks.
                                 

Keep in communication with your doctor and dietitian so that neccessary adjustments can be made accordingly to your diet and physical activity plans.

By: K. Crocker

Literature Research

http://pediatrics.aappublications.org/cgi/content/abstract/118/4/1388
http://organtransplant.mc.duke.edu/PDFs/Liver_Pre_3.pdf

http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retr
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=17006918&query_hl=3&itool=pubmed_docsum
http://www.ncbi.nlm.nih.gov/entrez/query.fcgi?db=pubmed&cmd=Retrieve&dopt=AbstractPlus&list_uids=17047295&query_hl=1&itool=pubmed_docsum
http://magazine.wustl.edu/Winter05/SamuelKlein.htm

“Going Banana’s”

The Bountiful Benefits of Banana’s are known to those of us who’ve studied dietetics.  Upon receiving this well put together piece of information, I knew I had to pass it on to the readers of “EAT KNOW HOW”. Thank You to the Psychology Professor at CCNY for giving such a fun and informative article.

“A professor at CCNY for a physiological psych class told his class about bananas.  He said the expression “going bananas” is from the effects of bananas on the brain.”  Read on:

Never, put your banana in the refrigerator!!!
This is interesting.
After reading this, you’ll never look at a banana in the same way again.

Bananas contain three natural sugars – sucrose, fructose and glucose combined with 6 grams of fiber. A banana gives an instant, sustained and substantial boost of energy.

Research has proven that just two bananas provide enough energy for a strenuous 90-minute workout. No wonder the banana is the number one fruit with the world’s leading athletes.

But energy isn’t the only way a banana can help us keep fit. It can also help overcome or prevent a substantial number of illnesses and conditions, making it a must to add to our daily diet.

Depression: According to a recent survey undertaken by MIND amongst people suffering from depression, many felt much better after eating a banana. This is because bananas contain 20.2 mg of tryptophan, a type of protein that the body converts into serotonin, known to make you relax, improve your mood and generally make you feel happier.

PMS: Forget the pills – eat a banana. The vitamin B6 it contains regulates blood glucose levels, which can affect your mood.

Anemia : High in iron, bananas can stimulate the production of hemoglobin in the blood and so helps in cases of anemia.

Blood Pressure: This unique tropical fruit is extremely high in potassium yet low in salt, making it perfect to beat blood pressure. So much so, the US Food and Drug Administration has just allowed the banana industry to make official claims for the fruit’s ability to reduce the risk of blood pressure and stroke.

Brain Power: 200 students at a Twickenham (Middlesex) school ( England ) were helped through their exams this year by eating bananas at breakfast, break, and lunch in a bid to boost their brain power. Research has shown that the potassium-packed fruit can assist learning by making pupils more alert.

Constipation: High in fiber, including bananas in the diet can help restore normal bowel action, helping to overcome the problem without resorting to laxatives.

Hangovers: One of the quickest ways of curing a hangover is to make a banana milkshake, sweetened with honey.. The banana calms the stomach and, with the help of the honey, builds up depleted blood sugar levels, while the milk soothes and re-hydrates your system.
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Heartburn: Bananas have a natural antacid effect in the body, so if you suffer from heartburn, try eating a banana for soothing relief.  

Morning Sickness: Snacking on bananas between meals helps to keep blood sugar levels up and avoid morning sickness.

Mosquito bites: Before reaching for the insect bite cream, try rubbing the affected area with the inside of a banana skin. Many people find it amazingly successful at reducing swelling and irritation.

Nerves: Bananas are high in B vitamins that help calm the nervous system. 
 

Overweight and at work? Studies at the Institute of Psychology in Austria found pressure at work leads to gorging on comfort food like chocolate and chips. Looking at 5,000 hospital patients, researchers found the most obese were more likely to be in high-pressure jobs. The report concluded that, to avoid panic-induced food cravings, we need to control our blood sugar levels by snacking on high carbohydrate foods every two hours to keep levels steady.

Ulcers: The banana is used as the dietary food against intestinal disorders because of its soft texture and smoothness. It is the only raw fruit that can be eaten without distress in over-chronicler cases. It also neutralizes over-acidity and reduces irritation by coating the lining of the stomach.

Temperature control: Many other cultures see bananas as a “cooling” fruit that can lower both the physical and emotional temperature of expectant mothers. In Thailand , for example, pregnant women eat bananas to ensure their baby is born with a cool temperature.  

Seasonal Affective Disorder (SAD): Bananas can help SAD sufferers because they contain the natural mood enhancer tryptophan.

Smoking &Tobacco Use: Bananas can also help people trying to give up smoking. The B6, B12 they contain, as well as the potassium and magnesium found in them, help the body recover from the effects of nicotine withdrawal.

Stress: Potassium is a vital mineral, which helps normalize the heartbeat, sends oxygen to the brain and regulates your body’s water balance. When we are stressed, our metabolic rate rises, thereby reducing our potassium levels. These can be rebalanced with the help of a high-potassium banana snack.

Strokes: According to research in The New England Journal of Medicine, eating bananas as part of a regular diet can cut the risk of death by strokes by as much as 40%!

Warts: Those keen on natural alternatives swear that if you want to kill off a wart, take a piece of banana skin and place it on the wart, with the yellow side out. Carefully hold the skin in place with a plaster or surgical tape!

 

So, a banana really is a natural remedy for many ills. When you compare it to an apple, it has four times the protein, twice the carbohydrate, three times the phosphorus, five times the vitamin A and iron, and twice the other vitamins and minerals. It is also rich in potassium and is one of the best value foods around So maybe its time to change that well-known phrase so that we say, “A banana a day keeps the doctor away!”


PS: Bananas must be the reason monkeys are so happy all the time! I will add one here; want a quick shine on our shoes?? Take the INSIDE of the banana skin, and rub directly on the shoe…polish with dry cloth. Amazing fruit !!!  

http://www.nutritiondata.com/facts-C00001-01c20Tm.html