Reduce 500 Calories a day, Lose 1 pound per Week

Condiment & Fats can be Substituted to achieve Weight Loss 





Tips to decrease total fat

Shortening and butter in baking, exchanged for:

Whole milk, half and half or evaporated milk
Can be replaced


Full-fat cream cheese

Full-fat sour cream
Use nonfat or reduced fat sour cream
Fat-free plain yogurt.

Cream (Whipping cream)
Try utilizing evaporated skim milk

Whole fat cheese

Frying in fat
Exchange for:

Regular mayonnaise or salad dressing
Low fat, Reduced or Nonfat mayonnaise
Reduced fat salad dressing.

Canned fish
Buy water-packed canned products.

Fat cuts of meat w skin on

Tips to reduce sodium:
Table Salt

Frozen or canned vegetables

Seasoning Salt or spice mixes with salt


More on Salt Substitutes………..Herbs and Spices
Basil Marjoram Oregano Parsley Rosemary Sage Thyme Garlic Onion


Chives Dill Parsley Tarragon

Allspice Garlic Marjoram Parsley Thyme
Marjoram Rosemary Tarragon

Curry powder Turmeric Garlic and Onion


Tips to reduce sugar

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


Sugar in canned or frozen fruits

Ways to Increase Fiber; CRITICAL to Weight Loss

All purpose flour

Pasta, cereals crackers, cookies

White bread

100% whole wheat bread and 100% whole grain bread.

By: Kimberly Crocker-Scardicchio

Turmeric & Saffron to Cleanse & Heal Body

Turmeric cleanses the body





Saffron comes from the crocus flower






Gas Pains Drink Lemon Water

By, Kim Crocker-Scardicchio

Lentil Soup
Replace the Salt Shaker
Chicken Curry
Pork or Beef Roast with Vegetables
Risotto Milanese
Spices to Lower Inflammation
Health Benefits of Saffron

 Dadhaniya PPatel CMuchhara JBhadja NMathuria NVachhani K Soni MG.
 Curcumin: The Potential for Efficacy in Gastrointestinal Diseases.
 Clinical Inquiry. Does turmeric relieve inflammatory conditions?
 White BJudkins DZ.
 Curcumin and its Formulations: Potential Anti-Cancer Agents
 Zhu HLJi JLHuang XF
 Goel A
 Aggarwal BB
6. Curcumin; Indian Solid Gold

Crustless Eggplant Pizza’s

Crustless Pizza

Crustless Mini Eggplant Pizza’s

Number of Servings: 4-6

1 eggplant
1 tsp salt
4 teaspoons olive oil
1/8 teaspoon ground black pepper
1/2 cup pizza sauce
3/4 cup shredded mozzarella cheese

Preheat the oven or toaster oven to 425 degrees F.

Grill Eggplant Slices

Prepare eggplant-peeled and sliced along width of eggplant for circular slices (3 inch diameter), each slice about 1/4 inch thick.
Sprinkle salt on both sides of each eggplant, place them into a colander and set aside for 2 hours, allowing the eggplants water to come out and reduce the bitterness of the vegetable (set colander onto a large bowl to collect water from eggplant).
Pat dry each eggplant slice with paper towels to remove moisture.
Brush both sides of the eggplant with the oil and season with pepper.
Grill Eggplant. OR arrange slices onto a baking sheet  and bake until browned and almost tender, about 3 minutes each side, turning once.

Layer each eggplant with tomato sauce and topped off w cheese

Place individual eggplant slices onto  a baking sheet from oven and spread 1 tablespoon of pasta sauce on each eggplant slice. Top with the shredded cheese. Bake until the cheese melts, 3 to 5 minutes. Serve hot.

Does Your Diet Lower Inflammation?

How can foods impact inflammation? Discover which foods work best for YOU!

Inflammation, (while part of a healthy immune response), is increasingly thought to play a leading role in encouraging a number of major killers, such as:   cancer, diabetes, heart disease, stroke, and Alzheimer’s. Dangerous chronic inflammation occurs when the immune system stays turned on and starts attacking healthy cells and tissues, or causing cancer genetic mutations, or the bursting of artery plaque.

What you eat, though, helps determine how much inflammation you produce. It is critical to realize the importance that Omega-3’s play in keeping at bay certain disease or in healing the body.  Doctor’s will also promote a diet rich in Omega-3’s after surgery or to reduce swelling after the body has undergone any type of trauma. Certain foods are inflammation-fighting and should be consumed in abundance (mainly plant or seafood) while other foods can promote and prolong inflammation (animal fats and white flour). Some recommendations:


Omega-3 fats. These are among the BEST and most potent anti-inflammatory foods. Best sources: fatty fish like Salmon, Sardine, Anchovies and Tuna; Dark Leafy Greens: Broccoli, Kale, Chard, Spinach, Seaweed. Walnuts and other nuts; Flaxseed, Pumpkin Seeds; and Extra Virgin Olive Oil. Herbs and Spices: Basil, Oregano, Cloves, Marjoram, Tarrogan, SPearmint, Capers, Prepared Yellow Mustard, Peppermint, Thyme, Saffron, Bay Leaf, Chili Powder, Turmeric, Rosemary, Curry.

Colorful produce. Red Onions, Tomatoes, Prunes, Red Grapes, ALL Berries, Pomegranates, and Oranges all are packed with  flavonoids that have anti-inflammatory properties.

Herbs and spices. Ginger and Turmeric, Cinnamon either dried or fresh, are among the most healthful spices. For herbs, sprinkle on some freshly chopped Sage, Rosemary and minced Garlic.

Peanuts, Chocolate, Red wine. Red wine has anti-inflammatory chemicals like resveratrol. Dark chocolate,  at 70% or higher cacao which protects against inflammation. Great News for the research suggests that hot cocoa will also benefit the body’s health. Eat the peanuts right out of the shell in order to maximize reseveratrol intake.


Animal fats. Foods high in whole milk dairy are:  cheese, butter, margarine, ice cream.  Additionally:  egg yolks,  red meat, poultry skin,   All which contain high amounts of arachidonic acid, a molecule used by the body to create inflammation.

Omega-6 fats. While Omega 3 fats make a healthy impact on your body, it’s been found that Omega 6’s  trigger the body to produce pro-inflammatory chemicals. Oils rich in omega-6 fats include corn, safflower, and vegetable oils; mayonnaise; and many salad dressings.

Trans fats. Thanks to much research and the FDA getting behind the 8-Ball, trans-fats are all but gone from packaged foods as research shows they drive inflammation. Now they’re on nutrition labels, so they’re easier to avoid.

Rancid fats. CRITICAL to anyone who leaves the kitchen “to check on something” only to return and find that they have heated oil to the point that it’s smoking.  Besides the fact that smoking oil changes the flavor of a dish, it oxidizes fats and turns them into inflammation boosters. Also, avoid old peanut butter and any old chocolate stashed away for years in your pantry.

White starches. Flour, sugar, white rice, and instant mashed potatoes, for example, all cause quick spikes in blood sugar levels, causing the production of advanced glycation end products that spur inflammation.

Excess alcohol. Avoid drinking more than one or two alcoholic beverages a day; too much alcohol can cause changes in the intestinal lining, allowing bacteria to pass through into the bloodstream, triggering inflammation.

2000 Cal. Diet Formula

For More Great Articles visit:

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

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

Whole milk, half and half or evaporated milk


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

Whipping cream
Try utilizing evaporated skim milk

Whole fat cheese

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

By: Kimberly Crocker