Salt, Sugar, Fat, Alcohol

Know your numbers, improve your health.

How well do you know: Salt, Sugar, Fat and Alcohol?
All are tasty! Consumption of Salt, Sugar & Alcohol should be enjoyed in moderation.  All three can bring satisfaction and too much can have a negative effect on an individual, promoting health problems.

Salt will lead to hypertension. Reduce your risk of high blood pressure, look for salt that is hidden in: can foods, soy sauce, chicken and meats (injected with saline water), salad dressing, cheese, fast foods, and prepared frozen foods.  Daily recommendation of sodium  consumption is no more than 2.3 grams per day (1/2 teaspoon) and 1.5 grams for those over 51 years old.

Sodium levels reflected in a blood draw should be 135-145 mEq/L. Increased levels are linked to dehydration or renal (kidney) disease. Decreased levels are indicative of heart failure or edema. An individual that suffers from hypertension is strongly encouraged to follow the DASH Diet, designed to promote a low sodium diet and promotes overall wellness.

Sugar as we know and enjoy it! What other forms of sugar do you consume?

Sugar comes in many forms. A few common names are: sucrose (white), fructose (fruits and veggies), lactose (milk) and glucose (fuel for  our body’s energy). Studies of how sugar impacts both individuals and society are being conducted. For now, (within the context of healthy eating) studies show that sugar does not raise blood glucose any more quickly than do other starchy carbohydrates such as potatoes, rice, or pasta. Keep in mind, it is ones best interest to consume fruit, vegetable and grain carbohydrates as the element of fiber (both soluble and insoluble) will stabilize blood glucose levels by ridding the body of what is not important.

  • Fasting glucose normal levels 70-99 mg/dl.
  • Pre-diabetes 100-125 mg/dl.
  • Diabetes  >125 mg/dl.
  • Numbers that are over 125 mg/dl will prompt your doctor to ask you to return on a different day to draw blood a second time to better regulate the glucose levels.
  • Talk with your Doctor, Dietitian, or Diabetes Educator about obtaining optimal glucose levels by following  a balanced meal plan
Oil is a healthy fat that keeps the body well lubricated.

Oil is a healthy fat that keeps the body well lubricated.

Fats, when possible, should be consumed in liquid (unsaturated) form at room temperature. Olive Oil is an example of a healthy fat and lubricant for veins, arteries and organs. The presence of fat assists fat soluble vitamins with digestion and are stored in the liver. 3-4 tablespoons a day will keep the body healthy.

The Meditarranean Diet is an easy lifestyle to follow and allows for an individual to enjoy a wide variety of foods.

Reduced amounts of meats should be consumed 3 times a week, 4 ounces/day. Fish is light, easy to digest and contributes to raising healthy (HDL) cholesterol and lowering lousy (LDL) cholesterol. Enjoy fish 4 times a week! Solid fats (saturated) like cheese and butter should be consumed in lesser amounts of 1 ounce a day for cheese and 2 eight ounce glasses of 1% milk of choice (almond, cow or soy).

Ideal Cholesterol & Triglyceride Numbers
HDL cholesterol 40-60 mg/dl.
LDL cholesterol <100-129 mg/dl
Triglycerides <150 mg/dl

Wine in moderation is good for the body.

Wine in moderation is good for the body.

Alcohol
Alcohol can make your blood sugar levels fall too low and put you at risk of hypoglycemia, so people with diabetes are advised to drink alcohol with a meal or snack and not by itself.
Alcoholic beverages and drink mixers contain sugar and carbohydrates, so they must be figured into your overall meal plan. Your body will burn the alcohol as a source of fuel instead of burning fat.
If you use insulin, limit alcohol to two drinks per day.  Consume alcoholic drinks only with a meal or snack, and do not reduce your usual amount of carbohydrate.

Alcoholism is determined through a blood draw. A quick look at potassium levels maybe an indication of kidney or heart problems. Lower levels or potassium  is also a clue to a problem with alcoholism.  Potassium levels should be 3.6-5 mEq/L.

All our favorite vices can be included in our daily diet. Done in moderation, we can benefit from the joy of having them, but excessive consumption can damage our organs. Monitor your blood draw by requesting a copy of your blood results and know your numbers to stay healthy.

Kimberly Crocker-Scardicchio

References
Sugar and Diabetes  http://www.bddiabetes.com/us/main.aspx?cat=1&id=274
Fiber stabilizes blood glucose http://www.ncbi.nlm.nih.gov/pubmed/15173415
Reference Range for Blood Draw http://labtestsonline.org/understanding/features/ref-ranges/

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

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

Sodium Benefit’s & Limit’s

Do you crave salt or sugar?

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

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

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

Difference between Salt and Sodium

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

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

Salt’s Benefit’s and Limit’s

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

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

Interpreting Blood Pressure Number’s

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

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

Symbols:
Less than <
Greater than >

Eat Food High in Potassium to Reduce Sodium Levels 

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

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

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

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

By: Kimberly Crocker

References

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

Shrimp Mango Salad

  

Delicous! Refreshing! A meal all wrapped into one dish. Anytime Salad that adds a refreshing twist to everyday vegetable and fruit serving.

4 cups lettuce (washed, dried tore into bite size leaves)
12 shrimps (pre-cooked and shelled) For OPTIMAL taste, grill shrimp and add to salad.
1/3 cup crumbled feta cheese
1 avocado diced
1/2 cup sliced almonds

Dressing
1 Mango (peeled, remove pith, dice mango)
Juice of 1 Lemon or 1/3 cup orange juice

For dressing: Blend mango and juice for about 30 seconds.
In a large bowl, combine all salad ingredients. Add dressing to salad and gently turn dressing into salad with large spoon.

Risotto Milanese (with Saffron)

Throughout the centuries saffron has been a symbol of wealth and elegance. Cleopatra used saffron water to keep her skin soft. Roman Emperor Nero sprinkled the streets with saffron water to honor his return to Rome. Persians considered it a tonic for the heart as it was thought to alleviate melancholy.  The  spice was introduced into Spain by the Arabs, and later cultivated in Mediterranean regions and  throughout Europe.  Today we use it for the Health Benefits of Saffron .

Rice was introduced into Italy during the Middle Ages by Venetian or Genoese merchants, who traded with the east. The earliest documentation of rice cultivation in Italy dates to 1475. Risotto is specific to northern Italy where rice paddies are abundant.

The secret to Risotto is the constant movement of rice being stirred with a wooden spoon. The outward grain breaks away from the rice and a creamy effect is quickly noticeable.
4-6 Servings
3 Tbsp Olive oil
1 onion peeled and minced
300 g. Arborio Rice
1/2 c white wine
2 cups broth (vegetable or chicken)
1 tsp salt
1/2 tsp Saffron or 1tsp Tumeric
1/2 c parmesan cheese`

In a small sauce pan, add water and 2 bullion cubes and bring water to a simmer.  Turn off water.  In a separate frying pan add olive oil and onion.  Allow to saute` over medium low heat for 5 minutes. Add rice and slowly incorporate into oil and onion. Add white wine, all while stirring the rice. Continue to stir rice for about another 5 minutes. Add salt. Slowly add in 2 ladles of  broth at a time always stirring . As water is absorbed by the rice add in additional broth. From the time the rice is added to the frying pan to the end of preparation will be about 17 minutes.  Add in Saffron all while stirring rice and the rice becomes  yellow.  Stir in cheese.  Rice should be barely al dente and creamy in texture.