MyPyramid.gov

What is My Pyramid?

It is a food guide from the USDA and the Department of Health and Human Services which deals with specific amounts of foods that will help individuals maintain health and meet DRI’s The Dietary Guidelines for Americans 2005 reflects the general consensus of the most current scientific knowledge available. This is updated every 5 years and for the general public over 2 years. MyPyramid translates these principles of the 2005 Dietary Guidelines. It was developed to carry the messages of the guidelines and to make Americans aware of improvement in nutrition, health benefits, physical activity, and lifestyle behavior. These are intended as broad guidelines. The nine guidelines as of 2005:

• Adequate Nutrients within Kcalorie needs
• Weight Management- Lose weight and to aim for slow, steady weight, about 1 pound a week
• Physical Activity - at least 30 minutes a day most days of the week
• Encouraging Foods Groups- consume sufficient amount of fruits, veggies, whole grains, and dairy products
• Fats- stay between 20-35% of total daily calories
• Carbohydrates- 45-65% of calories
• Sodium and Potassium-Consume less than 2,300mg of sodium per day
• Alcoholic Beverages- in moderation( 1 drink per day for women, and 2 drinks a day for men) - one drink is: 12oz beer, 5oz wine, 1.5oz hard liquor 80 proof
• Food Safety- avoid foodborne illness, right cooking temperatures, raw foods, sanitation

The intent of MyPyramid is to show you how to get nutrients and avoid excess in certain food components. The goals of MyPyramid is to provide 1,000 to 3,200 Calories per day, Provide 100% of DRI for Proteins, Vitamins, and Minerals; to increase fiber intake, and limit total amount of fat intake- 30% of total calories per day. Concepts of MyPyramid are: Activity, Moderation, Proportionality, Variety, Gradual Improvement, and One size does not fit all: You have to find what fits and works for you within the guidelines. The food groups are grouped by the nutrients they provide and by typical use in a meal.

Food Groups

The food groups are: Grains, Vegetables, Fruits, Milk, and Meat (Including beans)

Grains: 6 oz every day: Eat at least 3 oz. of whole-grain cereals, breads, crackers, rice, or pasta every day. 1 oz= 1 slice of bread, about 1 cup of breakfast cereal, 1 small muffin, or 1/2 cup of cooked rice, cereal, or pasta. Grain products: any food made from wheat, rice, oats, cornmeal, barley, another any cereal grain, bread, pasta, oatmeal, tortillas, and grits. Grains have two subgroubs: Whole grains and refined grains. Refined grains have been milled; which removed the bran and germ- which also removes dietary fiber, iron, and many B vitamins. Major Contribution(s): Thiamin, Folate, Magnesium, Iron, Copper, Carbohydrate, and Fiber. Grain Subgroups (Whole Grains): Folate, Magnesium, Iron, Copper, Carbohydrate, and Fiber. Grain Subgroups:(Enriched Grains) Folate, Thiamin, and Carbohydrates.

Vegetables: 2.5 cups every day: Eat more dark-green veggies like broccoli, spinach, and other dark leafy greens. Eat more orange vegatiables like carrots and sweet potatoes. Eat more dry beans and peas like pinto beans, kidney beans, and lentils. 1 cup vegetables= 1 cup cut-up raw or cooked vegetables, or 1 cup 100% vegetable juice. Vegetables are put into 5 subgroups: Dark greens, orange veggies, dry beans/peas, starchy veggies, and other(onions, celery, mushrooms, etc.) Most veggies are low in calories and fat. Major Contribution(s): Vitamin A

Fruits: 2 cuos every day: Eat a variety of fruit. Choose fresh, frozen, canned, or dried fruit. Eat easy of fruit jucies(They are usually loaded with sugar and artificial sweeteners) 1 cup= 1 cup cut-up or cooked fruit or 1 cup 100% fruit juice. Most fruits are low in calories, fat, and sodium. Major Contribution(s): Vitamin C

Milk: 3 cups every day: Kids ages 2- 8, it’s 2 cups Go low-fat or fat-free milk, yogurt, and other milk products. If you don’t or can’t consume milk, choose lactose-free products or other calcium sources such as fortifed foods and beverages.  cup= 1 cup milk or yogurt, 1.5 oz natureal cheese, or 2 oz processed cheese. Milk products help build and maintain bone mass and bone growth in youth.  Major Contribution(s): Riboflavin, Vitamin B12, Calcium, and Phosphorus. And can be a good source of: Vitamin D, Potassium, and Protein.

Meat and Beans: 5.5 oz every day: Choose low-fat or lean meats and poultry. Bake it, broil it, or grill it. Vary portein routine-choose more fish, beans, peas, nuts, and seeds. 1oz= 1 oz lean meat, poultry, or fish; 1 egg, 1/4 cup cooked dry beans or tofu, 1 tablespoon peanut butter, or 1/2 oz nuts or seeds. Should try to eat lean proteins, for some meats can be high in cholesterol. Many meats are high in saturated fat. Major Contribution(s): Niacin, Vitamin B12, Zinc, and Protein.

Oils and soft Margarine’s- Major Contribution(s): Vitamin E, Linoleic acid, and Alpha-Linolenic acid. Oils include vegetable oils. May come from mayo, dressings, and olives. Oils are high in calories, 120 calories per tablespoon- should all be limited.

Daily Allowance for oils:

The Dietary Reference Intakes (DRI) daily intake:

Sources:
MyPyramid
USDA

Brefere, Lisa M. and Karen Eich Drummon. (2007) Nutrition for Foodservice and Culinary Professionals. (6th ed.) New Jersey: John Wiley & Sons, Inc.

Posted under Food Talk, Health/Fitness, Proteins

Regulations on Trans fats

The food industry has been trying to get trans fats out of our foods for a while. In 2006 the new regulations that target trans fats when into affect. Food manufacturers are stripping dangerous trans fats from their products to comply with new labeling regulations. In 2003, the National Academies’ Institute of medicine concluded that the only safe recommendations for trans fat intake is zero. According to the Center for Science in the Public Interest (CSPI), these trans fats (Partially hydrogenated oils), have been responsible for thousands of death causing heart-attacks each year, and should be removed from the American food supply since safer alternatives have now become widely available. The major campaign by CSPI was used to encourage food manufactures to remove trans fats from their products.

Label showing trans fats and saturated fat

Why are trans fats so bad?

Trans fats raise low-density lipoprotein (LDL) cholesterol, lower high-density lioprotein (HDL) cholesterol, which may increase triglycerides and inflammations, and have been linked to increased risk of diabetes. It is an unhealthy fat that was started into the world to be an alternative to saturated fat in the mid-1980’s. It is made in a chemical process that converts polyunsaturates into a mixture of trans fatty acids to make a product that is not found in nature. Only 15% or less of all trans fats in products are actually found in nature or animal products. But products started saying that they were free of saturated fats and not listing the trans fats made people believe they were eating healthier. New regulations keep these trans fats on the labels so the consumer knows all that they are still putting into their bodies. With trans fats now being taken back out of products, experts worry that it will just be replaced back with saturated fats.. But Annette Maggi, MS, RD, author and expert on food labeling, believes that the food industry is well tuned into consumer interests in products that are as low as possible in both trans and saturated fats. “Most of the colleagues I have talked to in the food industry have been clear that increasing saturated fat is not an acceptable means to lower trans fats.” One alternative people have been looking into is palm oil, soybean oil and canola oil. The APOC (American palm oil council) has been trying to get the word out about this oil as it has zero trans fats and is rich in antioxidants, tocopherols, and tocotrienols, which are isomers of vitamin E.

Ways of replacing trans fats are also being looked into by mixing hydrogenated and fully hydrogenated oils so there is no room for trans fats. According to Robert Reeves, president of the Institute of Shortening and Edible Oils, Inc., “These are fully hydrogenated fats with no trans fats remaining. By interesterifying this fat mixture, you can alter the arrangements of fatty acids on the glycerin molecule.” Danisco USA developed a product (free of trans fats) that combines emulsifiers with oil to mimic the performance of shortening in most applications. Some company’s and manufacturers are only reducing down the trans fats rather than completely getting rid of them.

Most fast foods and chain company restaurants fry their foods in trans fat oils. Ruby Tuesdays is among one restaurant that is using trans free fat oils. One of the problems with removing these fats is these company’s having loved and favored french fries, etc. for the taste that you can’t just replace with a trans fat free oil and still have that famous taste.

Trans Fat-Free Resource Guide:

• Trans Free America
• Food Labels
• American Heart Association
• FDA Information on Trans Fats

References:
TransFree American Campaign Launched. CPIS. May, 18, 2004. Available at: cspinet

Posted under Fats/Oils, Food Talk, Health/Fitness

Here is a small guide to some of the top lean beefs. Portion size = 3 Ounces Cooked serving. Daily Value Based on a 2,000- calorie intake from USDA

Here is a quick picture of the cow and where these cuts come from:

Beef Cuts

Posted under Proteins

Here is a list of seasons of when to plant your favorite vegetables at home! Transplant is when to move they move crops to a new location with different soil or when you should re-pot with new nutrition soil. The packets of seeds will tell you how far down in the dirt, etc. info you will need to plant them.

• Artichoke (crowns): January through February
• Asparagus: January through first of February
• Beans, Snap and Lima: Mid March through April and mid August to mid September
• Beets: Mid January through February and Mid September through October
• Broccoli (transplants): Mid January through February
• Brussels Sprouts: Mid January through February and September to through October
• Cabbage (transplants): Mid January through February and September through October
• Cabbage, Chinese (transplants): Late-Mid January through February and September through  October
• Cantaloupe (muskmelon): April through June
• Carrots: Mid January through February and through October
• Cauliflower (transparent): Mid January through February or September through October
• Chard, Swiss: Mid January through April and Mid September through October
• Collards (transplants): Mid January through February and September through October
• Corn: March through through April and 2nd week of July through mid August
• Cucumber: Mid March through April and through the month of August
• Eggplant (Transplant): Mid March through April and 2nd week of July through mid August
• Garlic: October through November
• Greens, cool season: January through March and mid September through November
• Greens, warm season: Mid March through August
• Kale (transplant): Mid January through February and September through November
• Kohlrabi (transplant): Mid January through February and  September through October
• Leeks (transplant): Mid January to mid February
• Lettuce: January through March and September through December
• Mustard: February through March and October through mid November
• Okra: April through mid July
• Onion, bulbing (transplant/sets): 2nd week of January through 2nd week of February
• Onion, bunching: Mid September through October
• Parsley: Mid January through 2nd week of March and Mid September through October
• Peas, English, Snap, and Snow: Mid January through 2nd week of February and Mid September through end of September
• Peas, Southern: April through mid July
• Pepper (transplant): Mid March through April and July through mid August
• Potato, Irish: February to end of February and mid August to end of August
• Potato, Sweet (slips): April through June
• Pumpkin: April through June
• Radish: February through mid March and October through December
• Shallots: January through March and October through December
• Spinach: January through March and mid September through December
• Squash, Summer: Mid march through April and August through mid September
• Squash, Winter: April through June
• Tomatoes (transplant): Mid March through April and mid July through mid August
• Turnip: February through March and October through mid November
• Watermelon: April through June

Places to buy seeds online:
Kicthen Garden Seeds
Main Street seed and supply
Burpee: Seller of specialty seeds (flowers too)

Posted under Gardening, Vegetables

One of my FAV very unhealthy recipes is Fried Pickles. Here is a tweak to making them a little healthier and a little tasty. You could also make this with zucchini instead. But remember, the idea is a snack, light, a few, not a box full you’d get from a restaurant, maybe share them with a friend. Pickles themselves are not that bad at all, they have 0 to 5 calories(depending on maker) per spear, 3-4 chips, or 10-13 slices. So it’s the oil and flour/bread crumbs that are the worse for you at 100-120 calories for 1/4 a cup. Not all of the breading/flour will be used, so not too much to worry.

Prep: 20 mins. Bake: 20 mins.

1/4 cup buttermilk
1/4 cup egg substitute
1/2 cup panko (Japaneses bread crumbs)
1/2 cup of plain or seasoned(which ever preferred) bread crumbs
1/4 cup AP flour(Optional)
1/4 grated Parmesan cheese
1/4 teaspoon garlic salt or kosher salt
1/4 teaspoon pepper
1/4 teaspoon Ms. Dash Original Blend
10 (Or as desired) Vlassic Oval Hamburger Chip pickles

1. Combine buttermilk(you could just use regular egg or milk instead of buttermilk if wanted) and egg substitute in one bowl. Combine panko, plain bread crumbs, Parmesan cheese, and all seasonings in a second bowl and AP flour in a third bowl.
2. Dread each pickle chip into the flour first, spank off excess flour (Flour first helps the egg and breadcrumbs to stick but you don’t have to use the flour if you don’t want to)
3. Dip each floured pickle into the egg mixture followed by the bread mixture.
4. Place on baking sheet coated with cooking spray. Bake at 400 degrees F. for about 20 minutes or until golden brown, turning once.

For less calories use no dipping sauce. Baking is a healthier verison than using oil and deep frying.

Fried Pickles

Posted under Recipes

Kilocalorie

Food energy, and the energy needs of your body, are measured by units of energy called Kilocalories. The number of kilocalories is measured in a food by burning a weighed portion of that food and measuring how much heat it produces. A Kilocalorie is also known as what we all call it: a Calorie. The media shortened Kilocalorie to Calorie but it’s not correctly stated. When you say that your steak has 300 Calories, you really mean 300 Kilocalories. It takes 1 Calorie to raise the temperature of 1 kilogram of water.

How To Count Calories in Food

Carbohydrates have 4 Calories per gram
Proteins have 4 Calories per gram
Alcohol has 9 Calories per gram and
Lipids(Fat) have 7 Calories per gram

Next time you look at a label pay attention to how many grams of each of these 4 categories there are, multiply each category for either 4,7, or 9 depending on what it is and whoa la- there is your overall Calories.
So lets say your have a food that has 2 grams of protein and 3 grams of fat. 2×4= 8 Calories for protein. 3×7= 21 Calories of fat. So 29 Calories are altogether in this food. It’s quite simple really.

When it comes to dieting, it matters upon how many Calories you take in and burn back off. It doesn’t completely matter what these Calories come from, of course too much fat will go to your buns so it does have it’s limits. But the idea is Calorie counting. In order for your body to function (Kind of like a car needing gas) your body’s energy comes from the foods you eat- Calories. So those no carb diets and taking in hardly any Calories is hurting you more than it’s helping.

How Does Your Body Use Energy

Your body ‘burns’ energy (Calories) broken down like so:
60% basal metabolism
30% physical activity
10% digestion of food and absorption of nutrients
= 100% For each day.

Basal Metabolism(BMR)

Basal metabolism(BMR) is the energy that your body needs at rest and awake. More physical activity, the more energy needed to digest and absorb food. Your own BMR depends on several factors including:

• Gender -Men have a higher BMR than women because of muscle mass.
• Age - Young ones tend to be higher active and have growing bodies that need more energy. And older you get the more fat tissue you gain and more muscle loss occurs. BMRs declines about 2% per decade after 30.
• Growth- Pregnant women and children have higher BMRs
• Height- Tell people have higher BMRs than shorter people due to more body mass  and lose body heater faster.
• Temperature- BMRs change due to weather to keep up with cooling down and warming up your body temperature, this also is true to having fevers, which raise your BMR by 7% for each 1 degree Fahrenheit above normal- stress can affect your BMR also from the secreting if hormones.
• Exercise- BMR is increased for several hours after exercising. Things like smoking and caffeine can increase energy expediture.
• Sleep- BMRs are lowest during sleep.

Your level of activity (Moderate physical activity VS Vigorous) will influence your BMR. The more energy you burn (More calories burn) the more calories that you need. (BMR is higher) Like a bed ridden person VS an athletic person in training will have a HUGE difference.

Gaining and Losing 1 pound

To lose or gain weight you have to consume or burn 3500 calories- which helps to explain why our weights alter a pound or two back and forth so easily. 1 pound of body fat equals 3500. To understand more clearly- say your BMR is 1500 Calories a day and you take in an extra 250 calories a day in any 14 days (Or longer if these Calories slowly add up and are not burned back off) which equals 3500. Now lets say that you start working out more and you burn an extra 100 Calories a day that you don’t usually burn (from that 1500 Calories you take in a day) in 7 weeks (500 calories a week- saying you work out 5 days a week) you would have lost 1 pound. Of course to lose more than that you have to burn more than that, which is why exercise is so important. Physical Activity is the best way to burn Calories. Of course you burn Calories by doing every little thing you do, by moving, talking, sleeping, anything you burn Calories. So next time you have to park so far away, think of it as a gift to walk that extra few steps is to burn that extra little bit more. It also takes more exercise for someone of a small weight like 120lbs VS someone who weights 170lbs. Lets say both of these two people and their two different weights go swimming for an hour. 120lbs would burn about 380 Calories in the time period, while the 170lbs body weight would burn 540 Calories within an hour.

Calculating your BMR

There are several ways to calculate your BMR or to see how many calories you should be consuming a day. If you consume too many- you will gain weight. If you consume too little you can gain also from your body thinking that it’s starving and holding onto that energy.

One way to calculate your BMR is: taking your weight and multiplying it by 10 Calories per pound for women, 11 for men. So 150lb women’s BMR would be (150 pounds x 10 calories per pound(or 11 for men)) 1500. To lose weight, eat a little below that range like 1300-1400 a day instead. To gain weight, eat more than 1500 a day.

Of course there is more ways to calculate your BMR and each will give you a different answer, one way to figure out your range is to average your answers together.

Another way:
1) Take your weight and multiply by 10.9 for males by 9.8 for females. (These numbers are based on a BMR factor of 1 kilocalorie of body weight per hour for men and .9 for women.) 150lb women x 9.8= 1470 kcalories.
2)Next determine what your level of activity is:

• Very light activity- spend most of your day seated or standing.
• Light activity- spend most of your day up and about moving around such as cleaning house.
• Moderate activity- You exercise in physical activity for at least an hour ever other day or if your job requires some physical work.
• Heavy activity- If you work in manual labor, like construction.

When you have picked your level of activity multiply it by the following:
Very Light(male & female): Multiply by 1.3
Light(male): by 1.6
Light(female): by 1.5
Moderate(male): by 1.7
Moderate(female): by 1.6
Heavy(male): by 2.1
Heavy(female): by 1.9

So the 150 pound women was 1470 x (light activity) 1.5= 2205 kcalories needed daily.

This one seems a little high for the average person women. Women are usually closer to 1500 while men are closer to 2000 or more.

Here is another way to calculate your BMR:

Step one is to calculate your BMR with the following formula:
For Adults only:
Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Then: If you are…

• Sedentary : BMR x 20 percent
• Lightly active: BMR x 30 percent
• Moderately active: BMR x 40 percent
• Very active: BMR x 50 percent
• Extra active: BMR x 60 percent

Add this number to your BMR.

—————————————————

Remember all of these calcluations will tell you around about how calories a day to take in to maintain your current weight, you will need to adjust your calorie intake depending on wanting to lose or gain weight. It is not recommended for women to eat less than 1400 calories a day or 2000 for men.

Sources:
Brefere, Lisa M. and Karen Eich Drummon. (2007) Nutrition for Foodservice and Culinary Professionals. (6th ed.) New Jersey: John Wiley & Sons, Inc.
Duyff, Roberta Larson MS, RD, FADA, CFCS (2006) Complete Food and Nutrition Guide. (3rd ed.) New Jersey: John Wiley & Sons, Inc.

Posted under Food Talk, Health/Fitness

Healthy Weight

Body Mass Index (BMI) is a number based on your body weight and height that is calculated to indicate how much your weight affects your risks for health related problems (showing what range of obesity you fall into).

Body Mass Index Chart

The same chart applies to both men and women and does not measure body fat directly and age is irrelevant in adults. More height equals to allowance for higher weights because of body frame and muscle. Those that have higher percentage of body fat usually have a higher BMI even though muscle weights more. Excess body weight put you at a greater risk for health problems, I.E: disease, diabetes, certain cancers, and high blood pressure.

Calculating BMI

1. Multiply your weight in pounds times 703.
2. Divide that answer by height in inches.
3. Divide that by your height in inches again.

This answer will give you your BMI score or you can use a BMI chart.
Healthy range is 18.5 to 24.9 These are more like guidelines and should be watched to stay within this range. Less than this range is too thin (Unhealthy weight for height size) But some people can still fit into this category and still have more body fat than muscle. I.E- Elderly people who have lost muscle mass. It doesn’t then mean that you could truly be healthy.
If your BMI is above 25- It is considered ‘less healthy.’ You should try to avoid any farther weight gain and take steps to take off the weight (body fat) by toning, exercising, and watching what you eat more. If your BMI falls above 30- You are most at risk for health related problems. It is considered the most unhealthy. Also, your BMI can be distorted and seem over weight for someone like a muscle built person who has more than average muscle, muscle does weight more.

Remember, your BMI does not necessarily measure how healthy you may or may not be. There are more like guidelines.. like in the Pirates of the Caribbean movies.

BMI and Waist Size

You can also use your BMI and waist size to farther look at your risk for health related problems.

Measuring Body Fat

Some ways of measuring body fat are underwater or hydrostatic weighing, which can get pretty pricey and are hard to find.
Nice cheaper ways include a skinfold caliper, which your local gym can probably do for you or a doctors office. They measure the skin fold fat layer on several parts of your body: Arm, midriff, and thigh. This way isn’t always 100% precise for it doesn’t weight your body fat directly but it can give you a clearer picture up to a 4% off range. And for this indirectly measurement, errors can occur. There are also many different equations used to determine the percentage.

One of the easiest ways in today’s world is to buy a scale that measures body fat. The more expensive the scale, the better the brand name, the more accurate it will probably read. Good body fat scales start around $100. But there are cheaper ones. They are convenient and you can use it in the privacy of your own home.

How Body Fat Scales Work:
Body fat scales use a technique called Bioelectrical Impedance Analysis (BIA). A small and harmless electrical current passes through your body. The electrical current will pass more quickly through fat free tissue like muscle than it does through fat or bone tissue. The amount of resistance to the electrical current corresponds to how much fat-free mass a person has and their body density. The downside- like all body fat tests, body fat scales don’t actually measure your body fat percentage. They determine your body density. It calculates a formula to measure body fat percentage based on body density. These formulas just predict your body fat.

To lose body fat, exercise, body toning, and nutirion are needed.

Posted under Health/Fitness

Featured Chef:

–True Stories–
My all time personal hero and one of my top ideals that pushed me over the edge and brought me to leaving home and following my dreams to attend Culinary school and become a Chef, is Paula Deen.

Picture taken from Foodnetwork.com

After being divorced she had a slope of depression that hit her, for moved her sons to Savanna,Ga where she started a small business out of her home. She made homemade sandwiches etc, and having her sons go to offices downtown during the lunch hours. This business became known as ‘The Bag Lady.’

From there she was later offered the chance to cook a lunch buffet at a hotel. She got the chance to bring her southern cooking that she learned from her grandmother to life. In 1990 she opened her first restaurant ‘The Lady and Sons,’ it served breakfast, lunch and dinner in a small space that could seat 42 people maximum. It took off and made a huge hit and later in 1995 she moved her restaurant to a bigger space downtown Savanna.

After having watched her life story on the food network through the program Chefography and seeing the whole story and everything that she had actually gone through, I was truly touched and inspired to become something like her one day; To have my own restaurant and become a chef.

Posted under Featured