Plate v Pyramid

This is an easy topic given the changing views of food consumption due to increased rates of obesity in children and adults. The new "My Plate" that has replaced the Food Pyramid has stirred a lot of controversy apparently. Although I understand the need for change, and cannot surmise the time and effort put in to the new guidelines, it seems grossly unfinished. The ambiguity between both the pyramid and the plate are only part of the problem though, but before I continue on, let's look at the images side-by-side.

 At first glance, the new Plate makes more sense. It gives people a visual of what a balanced plate looks like, at least for dinner (I can only assume). Since it would appear that many Americans aren't sure what ratio to fruits/vegetables/grains/proteins they should be eating, this is a plus. Unfortunately, my first question would be "just how big (or small) is that plate?!" If I am to assume part of the problem is not knowing what ratio to eat, I can equally assume that portion size is just as much of a problem, particularly when dining out the plates are large and overloaded. Comparing the plate to the food pyramid, I see that the pyramid includes servings to give some indication of how much to consume, which is a plus for it. The only drawback to the pyramid is not knowing what on God's earth a serving is! Now personally, I have invested a lot of time studying all things food and health. I have learned what to eat, what not to eat, how to compare cuts of meat for fat and different types of proteins. I have learned about calories, fat grams, sodium, dietary fiber v soluble fiber, sugars, and carbohydrates. I have made understanding food a mission, and I also understand that I fall into a small category of your typical American. So I can say I know what a serving size is, but what about the rest of the country? Serving size is something we cannot afford to guess at.

Next issue I have with the pyramid is that it is out of date; whole grains are no longer center stage to healthy eating - fruits and vegetables are, so an update was certainly needed. The plate however does not better explain the guidelines to a healthy lifestyle which is what we really need. I have read the not-so-wordy explanation behind The Plate in hopes to clarify what healthy eating entails including switching to low or reduced fat dairies, limiting sugar and sodium, and including whole grains. In fact, the explanation is so short I might as well include it in it's entirety.

Balancing Calories - Enjoy your food, but eat less. Avoid oversized portions.

Foods to Increase - Make half your plate fruits and vegetables. Make at least half your grains whole grains. Switch to fat-free or low-fat (1%) milk.

Foods to Reduce - Compare sodium in foods like soup, bread, and frozen meals, and choose the foods with lower numbers. Drink water instead of sugary drinks. 

Now I do not argue with any of these rules, and I suppose if we want to get the bullet points across this isn't a bad list, I just don't think it's enough. What is an oversized portion? What grains are considered whole grains? What is a good "number" to strive for when looking at sodium? We certainly can't go off food labels reading off inaccurate percentages for daily intake. But back to the comparison.... If we are going to stick with visual images, I think I prefer the pictures included in the food pyramid as far as explanation of what falls in each group. However, when it comes to foods within each group, not all are created equal. Compare yogurt to ice cream in the dairy group or steak to fish in the protein group. There are considerable more calories and fat in ice cream and steak, but both are featured as acceptable choices.

My next problem with both the plate and the pyramid are calories. The food pyramid from what I remember (and what's on all the labels) is that servings are based on a 2,000 calorie diet. The plate, although mentioning calories, does not specify anything. Now I imagine that the 2,000 calorie had its place in history, back when farming and strenuous labor was the rule. Before TV, cubicles, and laziness took over. Neither nutritional image accounts for calories which should be equally important to really change the waist of America. As mentioned previously, my calories needed to break even is less than 1400 and that is includes light-moderate activity throughout the day. For someone who has a slower metabolism who has a sedentary lifestyle would be much less. 

In order for this country to see the changes it most desperately needs to make, a picture accompanied by a few suggestions is not going to cut it. Health is not a condition of our bodies, it is not diet, it is a lifestyle, a mindset. If we are to encourage health it needs to come as an extreme makeover in which we hold everyone accountable. The schools saw reform on what they could and could not serve our children, but without educating the children. 

Food is about tradition. We all have dishes that we long for made by family members before us. We all learn in the same method as ancient man, passing down from generation to generation, though not accounting for how the generations have changed. Except now we all have the means to gain a better understanding, the Internet which possesses a wealth of knowledge (ie recipes), a global method of sharing even across cultures. With that kind of power, reaching Americans in how to make informed choices about food, seems to me only common sense so that what we pass down are not just recipes but ways to healthier living.

Diabolical Metabolism

Since this food journey of mine has made quite the curve, I suppose I will start at the basis of all my decisions: Metabolism. I have to admit, I've always liked to get the biggest bang for my buck, and that goes for my food too.

When I was younger, it was hypothesized that I had a rapid metabolism, much higher than average, which is why I was always extremely underweight. I'll never know if that was the truth or not, and part of me finds it hard to believe as my height was affected as well. Neither here nor there, I do not have that "issue" anymore. Like all aging individuals gravity takes its toll and our metabolisms slow. Fortunately, there are several things we can do to help combat these changes to avoid drastic weight increases.


My first rule was to decrease my portion size. It was the most obvious, simplest, and laziest way I could cut out extra calories and shed some pounds. My thinking was "I'll eat what I want, when I want, but just less of it". And honestly, this paid off in a big way, particularly when dining out. I would literally cut my portion in half, because let's be honest, restaurants give us WAY too much food for a sitting. I would eat half and take the other half home. This allowed to me enjoy the meal twice, save a little money, and cut down on calories. Simple.

However, portion control only got me so far. I started really looking at what I was eating and journaling it. So my next step was to limit, if not cut out, empty calories. At first I thought empty calories were foods/beverages that lacked nutritional value, which is true, but not the whole story. Actually they don't just lack nutritional value, but they don't require much energy to consume either, meaning you're not burning many calories digesting it. My biggest culprit for empty calories was Mountain Dew. I've been a pure Dewhead since middle school and drank it morning, noon, and night. In fact, to prove my point I will attach a picture I took while in college where me and my 2 roomies consumed in excess of 100 2 liters in approximately 3 weeks. How it didn't show in my waistline is beyond me, but it didn't. Unfortunately, despite my reduction in Mountain Dew drinking to 2 cans per day, I was still consuming 340 empty calories. Not to mention, when I wasn't drinking Mountain Dew I was drinking sweet tea which was probably worse.

Now I limit my soda drinking to as little as humanly possible and only drink unsweet tea with Sweet-n-Low. I probably gained at least 1 meal and 1 snack by doing that. Also, I do not eat things like ice cream, but instead maybe frozen yogurt or gelato, if I'm craving a cold, sweet snack on a hot day. Again, switching most condiments to low or reduced fat goes a long way particularly for salad dressings which can have an exorbitant amount of calories. I would like to point out that not all things low-fat are even worth it, for instance sour cream. There is only a 10 calorie difference per serving and since I cook with it as well, I use full fat, so check your labels before making the sacrifice!

Moving to the third food related change I made (barring exercise), I discovered "Negative Calories Foods". Of course, there are no foods that truly bear no calories, however as previously mentioned, it requires energy to digest food and extract nutrients. I have found there is a pretty decent sized list of fruits and vegetables which have less calories in them than it requires to break down meaning when all is said and done you actually used up more calories than you ate, which is necessary for weight loss.

Each person has a metabolic rate, a number of calories needed to exist at whatever activity level they operate at. Mine is a little over 1350 calories which means as long as I eat 1350 calories or less I will maintain or lose weight. Now if I add exercise on top of negative calorie foods, I can actually consume more calories or greatly increase my weight loss numbers. Currently I eat approximately 1350 per day, or at least that is what Myfitnesspal is set to, although I do try to eat a little more on days I work out.

So to give you some examples of my favorite negative calories foods: Apples, pineapples, asparagus, most berries, citrus, garlic, spinach, lettuce, onions, mangoes, carrots, and celery. Part of the reason these are negative calorie foods is that they don't have many calories to begin with. Secondly, they are nutrient rich and dense which requires a good amount of effort for our bodies. It's right up there with drinking extremely cold water as opposed to room temperature water, because your body uses energy to warm up the water, another weight loss trick. The one thing to be careful with in regards to negative calorie foods is still pay attention to serving sizes. It is possible to eat too much of it and lose it's weight loss qualities.

Of course there are also foods that when eaten actually BOOST your metabolism as well! I can't stress the importance that eating breakfast has had on me because it kicks my metabolism in high gear first thing in the morning. No breakfast = sluggish start to the day = no bueno.

I'm attaching a list of metabolism boosting foods, however I would like to particularly point out a few: cinnamon, garlic, water, and yogurt. These I can attest to. You'll notice several on this list include the negative calorie foods.

1. Cocoa
2. Water
3. Blueberries
4. Flax
5. Sweet potato
6. Avocado
7. Tomato
8. Yogurt
9. Cinnamon
10. Garlic
11. Beans
12. Almonds
13. Apples
14. Egg whites/Beaters
15. Soybean
16. Lemon
17. Ginger
18. Brussel sprouts
19. Spinach
20. Olive oil
21. Oats
22. Fish
23. Cottage cheese
24. Chick peas
25. Lima beans

 Everyone has there own combination of foods that work, which ones they like, and ways to adapt them. Some can be added to foods without even noticing! So good luck if you too have noticed a slowing in your metabolism, and perhaps this will help you find your stride.

Life and Times...

I remembered my blog while I was online entering my coffee into myfitnesspal.com and thoughtfully considering what I would eat for breakfast. I thought I would open it, briefly read my very few entries, and see just how long it's been. I cannot believe it has been one year since my last post and I only managed to make 2 in total. While reading my last entry I realize how must one year can really change us. Sure, I'm the first to admit I'm an ever-changing, transforming being from one day to the next, but even in the area of all things food have I drastically changed.

Currently, I'm on a diet crusade carefully plotting my numbers and measuring ingredients. I have come to the point in my life where planning to have a little one is in my very, very near future. This has changed me. For some reason the thought of feeding two seems like the most important job I can have and I must be thoughtful in my consideration for what feeds the both of us.

As I have mentioned previously, I am of small frame, weighing in on my wedding day at 124.4 (10/24/09). Today I weighed in at 112.4. Losing these 12 pounds has not been incredibly difficult, however determination is the key. I cut out all the empty calories I could like soda and chips and such. I limit my fried foods and eat chicken for dinner almost every night. I still eat out weekly, but I make my food choices accordingly. I cut out burgers when eaten on a frivelous basis and only eat them when I want them.

To speak to my dedication, I can admit I came back from a 7 day cruise of the Western Carribbean only 7 days ago and did not gain an ounce. In fact I think I lost some weight. On board I chose to eat off the low-fat menu for most dinners and my activity level was much higher than typical.

I am offiicially off of my birth control so pregnancy could occur at any time although I'm hoping that August will be the month for me. With this constantly in the forefront of my mind, I scour the Internet for diet plans during pregnancy to ensure the most nutrition and the healthiest baby I can have. I have found that I only need to increase my calories 100-300 calories extra and should eat 6 small meals per day. This does not mean much to me as I have been limiting my caloric intake and therefore will need to consult my doctor when the time is right.

In terms of nutrients, I feel as I have become an expert over this last year reading as much information as I can on what each food does for me, and what it will do for my baby. I have found some disappointments along the way coming to the understanding that all foods must be cooked (to death in my world) in order to ensure no bacteria could harm a baby. I have learned the temperature in which food must be in order to be safe and will be investing in a digital thermometer when the time comes. This means no bloody red steaks for me, despite the fact I will need to consume some beef. The thought of well-done meat is off-putting, but selfishness in this arena is not an option.

To add to my list of no-no foods are fried eggs (must be hard-boiled), shell-fish, any fish that is not farm-raised, under-cooked pork or chicken, and a few others that are not coming to me at the moment. I have question as to what raw vegetables I can eat and will need to have that clarified as I am hoping to gnosh on raw baby carrots throughout my pregnancy.

All this boils down to my posistion on food has made a wide right and my perspective has changed drastically. Does this mean I abandon my initial desire to make record of food as I see it or do I roll with the tide? My commitment to this space has shown that I have abandoned altogether, but I'm hoping that changes. This may very well morph into my food diary to consist of healthy alternatives, my fall-outs, and ultimately my guide to healthy pregnancy. Whatever it turns into, it will show how something as universal as food and growth can change in the blink of an eye.

Missing

Sometimes I get sidetracked not by the food I can consume, but the foods I can not. And I’m not talking about delicious treats that are bad for me, but those that were here and went. My list of missed foods/beverages/restaurants is somewhat extensive, and I find myself scouring the Internet looking for someone, somewhere having what I want. I’ve paid a great deal of money to have things shipped to me just to savor one nostalgic moment of tasty history. Here is a Top 5 list of my most missed tasteables followed by my Top 5 list of missed Restaurants.

#1 – The Original Choco Taco. Now don’t say, “Hey Jen, they sell Choco Tacos!” because THAT is an imposter. Sure it looks like one, smells like one, and is called one, but let me tell you, it is NOT one! The original Choco Taco was caramel and there was NO fudge. There were no swirls and no copious amounts of nuts on top. The chocolate also did not cover 1/2 of the taco shell. Rather it was a waffle cone dipped in delicious caramel, stuffed with vanilla ice cream, and then sealed with chocolate magic shell. There were sprinkles of nuts on top, but not large pieces, more like morsels similar in size to the ones found on top of Little Debbie brownies. Now that was the perfect desert. [New and Unimproved Choco Taco pictured below]

#2 – Taco Bell’s Big Border Taco. Came and went in 1996, but left an impression on my forever. It was my favorite Taco Bell menu item. Much larger than all the other tacos with a very different shell (other than size). Rather than the typical thick, yellow corn tortilla, this one was thinner and made from white corn, similar to restaurant-style taco shells. The tacos themselves had the perfect ratio to meat, sour cream, lettuce, and cheese, and the taco will never be the same to me in my eyes.

#3 – Nehi Blue Cream Soda. Now I know Nehi still exists and I believe you can still find orange, grape, and strawberry flavors. Unfortunately, blue cream has been gone for many, many years. Sure you can find Blue Cream Soda, in fact, I have 2 brands sitting in my pantry right now: Frosty’s and Moxie, both I must say are tasty contenders, but neither capture the flavor, smoothness, and after-taste of Nehi.

#4 – Kaboom Cereal. When I was a kid, I loved Kaboom cereal over any and all cereals. I lived off the stuff. I haven’t had any since before I turned teen and I lamented over its disappearance all through early adulthood. To add insult to injury, I had to grieve over this loss again when the box of my favorite cereal cameoed in Kill Bill. There I was sitting in the theater NOT thinking about how much I missed my cereal and then there, out of nowhere, they flashed it on screen as it was an integral part of the scene, and it killed all over again.

#5 – The Bar None. The Bar None was a Hershey candy bar unlike any candy bar on the market at that time. It came out in the late 80’s and I ate them religiously until they changed the formula. Wikipedia describes the Bar None as a “cocoa wafer, chocolate filling, peanuts and milk chocolate coating. Well I can’t lie, I don’t remember all that, but I DO remember how I felt when I ate them and that it was a piece of edible heaven. When they changed the formula I was really disappointed, but still would eat them occasionally. They never delivered the same flavor punch to the sweet-tooth, and soon disappeared all together.

#1 – The Big Dip. This restaurant was a hole-in-the-wall that was not only home to some of the best fried foods that could ever clog an artery but was also known for its socially inviting atmosphere; it was THE hangout. A very simple, and not so clean, place that consisted merely of a few booths, a juke box, and a few arcade games, one being Joust which I always played when we went. The best food to get there had to be the burgers and fries. I’ve never had a burger the size or quality of those burgers. And they also served amazing chicken strips, corn-dogs, and believe it or not shrimp.

 #2 – Chi-Chi’s. I don’t even know where to begin about Chi-Chi’s, and this is a particular sore spot for me because it’s promoted in every grocery store with branded chips and salsa, yet there is not a single store in the United States. Chi-Chi’s was amazing on all accounts. My favorite dish: The Outrageous. The Outrageous was a 16” chimichanga that was about 3 inches wide and 2 inches tall. It really was an outrageous portion, but the taste was something I’ve never had duplicated at any Tex-Mex restaurant in my life. The other missed thing was their Fried Ice Cream. You have NOT had fried ice cream unless you’ve had theirs. Their ice cream was made fresh and believe it or not served hot. Sure you can go to Don Pablos, Amigos, PRs, wherever and get fried ice cream, but it is always cold. Sure the ice cream is supposed to be cold but the outside crust is supposed to be flashed fried prior to serving and come hot. The best hot/cold combination ever. Now not all Chi-Chi’s are gone. In fact, August 2008 I had the pleasure of eating at a Chi-Chi’s in Belgium, however I did not have the fried ice cream which I’ve regretted this whole time, and The Outrageous was not on the menu. But I must say, it was delicious and everything I remembered it was. [Belgian Chi-Chi's pictured below] 

#3 – Café Sorrento. Now Café Sorrento was no Café at all. It was a little hole-in-the-wall pizza joint in Old Lake Mary. It was home of the deep dish pizza that resembled more of a lasagna than a pie. It was served in an aluminum disposable pan and would be close to three inches thick. The servings you would get out of a “pie” were insane and you could not eat more than a 3x3 square. But talk about good eats.

#4 – Cooker Restaurant. Cooker was the All-American, American food restaurant. There were only 67 restaurants nation-wide and we were fortunate to have one near us. That restaurant had all things delicious. It was the kind of restaurant where you didn’t have a “favorite.” You could look at the menu, packed with pictures, and find yourself wanting to try everything. All the entrees were reminiscent of home-style food; the kind that just make you feel good like only home can. I know they had the best fried zucchini I had ever had and an Apple Betty that puts Apple Crisps to shame. Buuuut, then they went bankrupt.

#5 – Easy Street Café. Easy Street Café was a little restaurant that didn’t get a lot of attention sadly. It was owned by a couple who came over from London and many of their dishes were European favorites including items like Sheppard’s Pie, Bangers and Mash, and Fish and Chips. None of these dishes were why I frequented this place. My husband and I thought we struck gold when we discovered their gourmet hamburger served on a Keiser Roll accompanied by the best steak fries ever. Although the burger can be found at almost every restaurant and is the main component to the bulk of fast food chains, only a few places actually do it well. Well, Easy Street had the burger down pat and the quality was consistent for the many months we had the privilege to dine there.

Introduction

I have come to realize, as an American, I live in a superficial world defined by excess. This is not something I have always known, but is occurring to me more and more. And like most Americans, even during these belt-tightening times, I still live in excess. This is not a complaint. Things come in abundance here and we are afforded the ability to dabble in just about anything; some folks have their gardens, their yoga, or their collection of band memorabilia.

People become enthusiasts of just about name it: Mustangs, comic books, education, movies, music, the arts… And people can expand or minimize their hobbies at any given time. It is often these things that defines our friendships, how our money is spent, and to what we dedicate our time. These things become a part of who we are, and I am a far-cry from a minimalist. I have my vast collections of music, Egyptian art and figures, Transformers, anything that would resemble something you would find in a tropical paradise. But of all the things I dabble in, my love for food outweighs them all.

I don’t particularly care for the term “foodie” but if the shoe fits, I suppose I’ll wear it all the way to the restaurant. This has probably heightened from years of watching the Food Network and Travel Channel. I love food. I love eating! And until about 4 years ago I guess I could be classified as a binge eater, if merely measuring quantity. Sometimes I would eat for the sake of eating and planned my meals based on cravings, typically condiments. I dream about food, and even while eating I would think, “hm- wonder what I’ll have for dinner”. I would eat around the clock and have been known to make dinner from 3 different drive-thrus if that’s what I was wanting. I never paid attention to cost, distance, or calories. If I wanted it, I had it, end of story.

Of course as the years went by, metabolism slowed, and common sense set in, I had to change my way of life. It was not easy I might add. I found my cholesterol is high and now must watch calories to maintain my small size. I remember when I got my blood results the first thing I said was, “I can’t eat mayo!!!” That was 3 years ago. Since then I still have not exactly managed to keep my numbers good for any sustained length of time. What can I say, I love a good hamburger. However, I have recently come to know one very important principle that I simply couldn’t fathom years ago: I don’t have to enjoy everything I eat as long as the benefits outweigh the risks. Since then I have been more than liberated from that way of life, and though I still eat for pleasure, it’s not as pressing or time-consuming as it once was.

 Revelations aside, I have grown to appreciate all foods and have a palate for all things delicious. Of course, food is one of those things where there are no real right or wrong answers, and it’s completely opinion-based, which I have many (opinions). It is here that I wish to share those opinions on all things edible from drive-thru chains to the mom and pop greasy spoons. Food doesn’t have to be a means to an end and it doesn’t have to be your life, but no way about it, for me it is a journey.