LivingSmart - FrameWork Health, Inc.

Your Pathway to Better Health through Self-Management

Food Management & Nutrition Satisfaction

 

               

Week One

We recommend that once you complete your Health Assessment(s), you give attention to nutritional needs and your management of food.



Consider This . . .
Selecting nutrient-rich food and planning a meal--for a day or for a week--can be challenging to many of us. So begin with these principles . . .

IDEAL DIET PRINCIPLES

  • Only the amount of calories to maintain your ideal body weight and activity level
  • Regular mealtimes with adequate time between to provide rest to digestive organs
  • Choose foods that are:
    • Low in total fat, low in saturated fat, no trans fats
    • Cholesterol-free
    • Low in simple sugars
    • Low in sodium
    • High in fiber
    • High in complex carbohydrates
    • Rich in phytochemicals
    • Adequate in all vitamins and minerals
    • Free of irritating spices and harmful substances (added chemicals)
    • Drug-free

Add to these principles an understanding of planning your meals with protection of your "investment" (your health) in mind, so that you aim to learn all you can how to optimize your body's function--head to toe.  The following resources will build upon that concept . . .

Have you seen the movie, "Forks over Knives"

It examines the profound claim that most, if not all, of the degenerative diseases that afflict us can be controlled, or even reversed, by rejecting animal-based and processed foods. But, how does one do that? Watch it on iTunes, Amazon, YouTube, or Netflix.  Here is the home website.

More Convincing News from the Physicians Committee for Responsible Medicine

"Following a “Mediterranean-style diet” rich in fruits, vegetables, legumes, and grains may protect against Alzheimer’s disease risk factors, according to a study published in Neurology. "


And how can we know what we are choosing gives us the full compliment of our dietary needs?  
For instance, does a 6-oz glass of orange juice give you all you need in Vitamin C for the day?
Or would you be better off eating the orange in its original state?
How can you know that the meals you put together at home or order at a restaurant are within your calorie range of need, or too rich to maintain a healthy weight?

 


LivingSmart is pledged to help you learn the answers to these questions, and many more, easy--and fascinating--for you.  A fundamental source for learning human nutritional needs is the U.S. Department of Agriculture website. 
Dietitians and Nutritionists derive their prescribed meal plans for their clients from the USDA nutrition database. 

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What Does a Meal Plan Look Like?

Nutrition experts in the U.S. have determined through extensive research that a healthy and adequate dinner (main meal) should include only the proportions demonstrated here.  

To start out on your Meal Plan for a day, with this example in mind.  You will need to determine these factors:

  • Your present weight and what your desired/optimal weight should be
  • How many calories/day you should consume
  • Your food allergies
  • Any special diet restrictions (from your health professional)
  • Whether or not you will eat/drink snacks
  • What type of diet you need/desire (vegetarian, vegetarian with fish, vegan, etc.)

Need Help Judging "Portions"?  You may need PortionMate 


The basic source for What You Should Eat After 50 is the USDA (U.S. Dept. of Agriculture) - Eating Well After 50

and  Dietary Assessments at the Food and Nutrition Center

(Don't click on the links under the pictures; instead select from the navigation list on the left.)

If you want to work out your meal plan from the database source . . .

Take these steps to locate your Daily Requirement (DRI) of nutrients:

1.  Arriving at the FNIC, click on "Dietary Guidance"

2.  Then click on "Interactive Tools"

3.  From there select Calories and Counters

4.  Then DRI for Health Professionals.  Once there experiment with this strategy for interest's sake:

Put in your profile as you are today and run the calculation.  Then, if you are over/under weight,  go back to edit it with the healthy weight you should weigh and run it again.  You will see a change in the top table--Macronutrients (not calories).  This would be the goal you seek in your long-range planning.

The Vitamin and Mineral tables are useful for an understanding of Daily Nutrient Intake you need, even when you are dieting.

Did you know there is an advantage in separating fruits from vegetables in the meal plan?


A Healthy Diet is More than Watching Calories (Vital Nutrients You Need Daily)

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Recipes for Whole Person Health


We recommend the following internet sources of fascinating meal-planning design . . . with innumerable recipes, too.  Try these out for a more simple approach--so that you can experience their nutrition calculator for all your meals with those body requirements as a standard.

Yummly  

A proprietary Food Genome and patent-pending Food Intelligence technology that allows us to understand recipes at a deeper level, and recommend recipes based on diets, allergies, tastes, and more.

You can sign in for free and gain access to thousands of calculated recipes that fit your needs and your preferences, calculating calories and nutritients. 

Meal Planner Pro  

Offers a free trial for 2 weeks, then $7.95/month. Has a nutrition calculator for any recipe; it provides Diabetic Exchanges,creates a shopping list according to your needs, values, and meal plan. It is easy to use, even when you are surfing for recipes on the internet; just copy and paste ingredients with their measures onto an entry box and click a command button.  In 10-15 seconds you have the calculations.

Cheryl Farley's Wellness Website 

If your blood sugar/A(1)c is edging up to a Diabetic state, Cheryl's website offers meal planning tools to curb that and help you return to normal quality of life in 10 days. For a one-time price of $47 you have the following resources: 

  • Full Color Cookbook
  • Videos with Cheryl demonstrating each recipe
  • Dr. Howe’s information book
  • Cheryl’s exercise from the couch and motivational walking video
  • Nutrispice® Recipe to prepare spices for recipes
  • Access to Talk Radio shows by CFW
  • 5 in 5 – take exercise to the next level and follow Cheryl as she takes you through 5 exercises in 5 minutes
  • 12-Month Access to all materials, updates & all new training

Here's a suggestion to those concerned about Diabetes:  Join Cheryl Farley's Club online and download her 10-day recipes cookbook.  Also subscribe to Meal Planner Pro  and copy and past Cheryl's recipes (or any recipes you like) into Meal Planner Pro (MPP) and you will then be able to plan your meals knowing how large your serving should be and be assured you are getting the nutrients you need. In MPP complete your profile for even better calculated results. 

For on the go planning, the app for Android, NutritionData, at Google Play is a good source.


U.S.D.A.Dietary Food Guidelines 2015-2020

Vegetarians:  Go to Chapter 2 or page 36


What Benefit are Nuts to Your Health?

 


Find Out


More Knowledge Resources for Your Food and Nutrition Management

Other resources to help you maintain a healthy diet and safe kitchen practices  are listed below with links to information important to your well-being:

What is Good about Potatoes?  Do They Raise the Risk of Diabetes? (Off-site)

Does What You Put on Your Plate Influence Your Mind Function? (Off-site)

And, What is the MIND Diet, anyway? (Off-site)

Reversing Type 2 Diabetes (Purdue Univ. video)

 


What are "PowerHouse" Fruits and Vegetables?

Tips on Preparing a Meal that is Irresistible

Recipes for Whole Person Health

5 Key Ways to Lose Weight after 50  (Download doc.)

Tips to Reduce Cost and Still Eat Well

Clean Plates, Reduced Food Waste, Leftovers, and Meal Planning

Triumph Dining - Gluten-Free Grocery & Restaurant Guides (Off-site)

Organizing/Reorganizing Your Kitchen for Safety and Convenience

Monitoring your Food Inventory

Standards for Processing Quick Frozen Vegetables (PDF)

Take Control of Food Safety (Off-site);  also Be Food Safe (PDF)

    

Shopping List Apps:
Out of Milk
Publix Markets
Food Partnership for Food Safety Education

Just think . . . You and your household can engage in the benefits of evidence-based nutritional management!