Czarinah Callejo

It is a basic law of nature, that every individual is unique. With this, you will be assessed in all parameters deemed necessary to diagnose any nutrition problems.  We will come up with Nutrition Intervention and Diet Therapy according to your needs and this will be catered in accordance with Soccio-economic, Emotional, Cultural, and other aspects of your well being. We will be using Nutrition Tools and you will be given nutrition guides and meal plans as well along with some heart-healthy recipes. Progress is more important than perfection. That is our aim here. You just enjoy the process and the good and beautiful changes that go along with it. Among the most useful diet guidelines are the DASH Diet, Mediterranean Diet, Low Sodium, Low Fat, and Low Cholesterol diet.

DASH DIET
        
The DASH Diet, also known as Dietary Approach To Stop Hypertension is a diet rich in fruits and vegetables and low in sodium. It focuses on the most natural form of food items. It was originally implemented as a diet guide to stop hypertension, yet it also has lots of benefits for this diet is high in cholesterol-lowering fiber and this is low in sodium and saturated fats.

• Devour more on Fruits and  Vegetable        
           > These have the lowest content of sodium since natural foods only have natural sodium content. Fruits and vegetables are also high in
               fiber that helps lower cholesterol levels in our blood. They are also rich in vitamins and minerals, specifically Vitamin C, Vitamin A,
               Potassium and Magnesium among other benefits.
• Snack on Heart-Healthy Nuts
           > Nuts are good sources of Unsaturated fatty acids that are good for the heart specifically the Omega 3 fatty acids. 
• Go for Low-fat Dairy
           > Dairy products offer a lot of nutrients such as Vitamins and Minerals along with Protein and some Carbohydrates, yet it is also rich in
               animal fats, specifically, saturated fatty acids that aren't good for our Cardiovascular health. The good news is that there are low fat
               versions of  our favorite dairy products.
• Limit that crazy Saturated Fats
           > Our body has already enough saturated fats for its purpose. We don't really need excess saturated fatty acids because they can be
               detrimental to our health.  Common sources of these are animal fats from red meats, whole milk,  lard, butter, cream, and margarine
               among others.
• Move that Gorgeous Body and Be Active
           > Being physically active has a proven benefit of improving our blood circulation and thus improves the oxygen supply in our body.
               Improved oxygen supply means healthier immune system, heart, and other organs, muscles and the overall health and vigor of our
               bodies.
• Trim down on Alcohol
           > Our body doesn't really metabolize alcohol that much. There is only a specified amount that our body can tolerate. Beyond the
               tolerable can be really toxic to our organs, especially the liver that handles alcohol metabolism in our body.

MEDITERRANEAN DIET

This is a diet that originated in the Mediterranean basin or the places of  Crete, Greece,  It reflects the diet of the people there back in the 1960s.  The Mediterranean basin is also called "The cradle of society" because along its borders were the ancient civilizations took place. It has a cultural, historical, territorial, and socio-economic impact. The discovery of this diet was accredited to the American Scientist Ancel Keys from the University of Minnesota School of Power. He discovered that the health status of most people vary from their country of origin, thus he made a study comparing the health status of seven countries ( conducted in Finland, Holland, Italy,  United States, Japan, and Yugoslavia) in relation to their food patterns and dietary habits.  He found out there is a significantly low incidence of cardiovascular diseases in the Mediterranean region.

It s considered as a nutritional model that is universally accepted throughout geographical cultures. It is characterized by balance, moderation, and variety (the universal nutrition principle). In general fruits and vegetables is the daily consumes, together with Fish and White meat and beans as sources of proteins. Sugars especially refined sugars, and saturated fats are specifically controlled.  There is a healthy emphasis on unsaturated heart-healthy oils from fish and seafood. Meat and fat meat is very seldom consumed (once or twice a week, at most). There is also a balance between energy intake and expenditure. The macronutrient distribution of Intakes are health-wise: Carbohydrates is 50-60% of Total Intake of Calories (of which 80% are complex carbohydrates), Protein is 10-15% of which 60% is of animal origin (emphasis on white meat and fish), Fats is 25-30% (mostly Olive oil, a form of Unsaturated fat).

LOW SODIUM DIET

It has been proven that excessive amounts of sodium in our bloodstream will attract water to our blood and thus increases our blood volume and eventually this raises our blood pressures. Foods highest in sodium are processed foods, instant food products, cured and processed meats, and other commercially prepared snacks or food ingredients such as seasonings, salt, and sauces.

LOW FAT AND LOW CHOLESTEROL DIET

This diet is really intended to improve our heart and cardiovascular health. Limiting unhealthy fats means that we are not introducing unnecessary compounds or substances in our body. The healthier forms are the unsaturated fats that can mostly be found from plant sources and fish.

Cholesterol is another compound that is already present in our body for protection and structural purposes for our cells and our skin or instruments. However, too much cholesterol is not necessary and is detrimental to the health of our arteries, joints and digestive and metabolic system.