Grains - Too Much?

The other day I had a conversation about food groups & food servings. I said it was my belief that unless a person had health condition (ie diabetes) a person should follow My Pyramid to have a well balanced diet. There was a lot of surprise to that, and one person asked, "What about grains though? Eleven servings seem so much."

Eleven servings does seem like a lot, and I completely understand that as a daunting amount of grains to eat. However, My Pyramid suggests having 6-11 servings of grain. You're not required to eat eleven servings. Also, keep in mind that 1 slice of bread is one serving of grain. If you've had a bowl of cereal for breakfast and a sandwich for lunch, you've most likely had 3-4 grain servings already. Add a cup of rice with your dinner, you're now at 6 servings. Most people are probably eating their required servings of grains, with out even knowing it.

Don't be overwhelmed by My Pyramid or food serving suggestions. We don't realize what one serving actually equates to some times. Piece of Cake will be presenting more on food servings, what they should look like, and how much you should have of each group. Stay Tuned. :)

Non-meat Protein

When people think of adding more protein to their daily diet, they usually think of the Rocky scene where Sylvester Stallone puts raw eggs in his glass before going out for a run. If you are looking to add protein you don't necessarily need to add chicken or steak. Here are some other great sources of protein: Beans (black, pinto, red, garbanzo) Nuts (almonds, cashews, peanuts) Dairy Products (milk, yogurt,cheese) Making a salad with feta cheese and hummus is a great way to add protein to the meal.

7 Secrets of Slim People - Exactly What You Shouldn't Read

7 Secrets of Slim People

This article is a prime example of a mixed messages that's related to eating and weight, which causes confusion on healthy eating. This is all about the "tricks" to being "skinny".

We need to ditch the Hollywood - get slim quick - idea, and focus on eating foods that are good for us. Instead of worrying about the "secrets of skinny people", we should simply just enjoy our food and make healthy choices like, eating an apple for a snack and adding broccoli to our dinner plate.

Carbs: The Complex & Simple Story

There are two kinds of carbohydrates in the world. The ones with one or two units of sugar (simple) and the ones with more than two units of sugar (complex). Carbs have been a buzz word and they’ve been both loved and abused. Here’s a light breakdown of it all.

Simple: Fruit, table sugar
Complex: Potatoes, starch (rice, pasta, bread, cereal)

A Carbohydrate’s Job
Our bodies run on glucose (sugar), so the job of a carbohydrate is to provide our bodies with adequate energy to move. If we don’t receive enough carbs, our bodies experience ketosis. A nasty condition that will leave you tired and fatigued and can turn into a serious medical condition.

How Many Carbs Should we Eat?

Dietary Guidelines call for us to eat 2-4 servings of fruit a day, and 6-11 servings of grain foods. If you can, eat whole grains. 6-11 may seem like a lot, but when you consider that 1 slice of wheat bread is a serving, you’ve already knocked out 2 servings if you eat a sandwich on whole wheat bread.

Dietitians, Nutritionists, and Quacks

What’s a Nutritionist Anyways?

A Nutritionist is a person who engages in the study of nutrition. Some are Registered Dietitians, others are self-described experts, who might not have any training or expertise. An RD is a person who went to an accredited school and earned a BS or MS in dietetics and is registered with the American Dietetic Association.

Fake Credentials: Be Aware

Thousands of people posses false degrees in ‘nutrition’. And hang up signs on their offices with the title “Nutritionist”, when in reality they’re completely unqualified. You should scrutinize these people. Check to see if they went to Correspondence Schools - diploma mills that sell certificates/degrees to anyone who pays a fee.

Real Life Example:

A good example of this is Kim Barnouin, the author of Skinny Bitch. She flaunts her Masters Degree in Holisitc Nutrition - which she acquired from Clayton College. A non credited school that sends degrees that actually filed Chapter 11 recently. Barnouin is also listed on www.quackwatch.com

Eat Your Vegetables!!!

Often a phrase we heard from our parents when we were children, that still rings true today. We should eat vegetables. See guidelines below for adults. Also a quick tip, throw some color variety in your weekly veggies! Squash, Red Peppers, Asparagus, Sweet Potatoes - make a rainbow with your veggies for the week!

Women:
19-50 yrs of age, try for at least 2 ½ cups
51+ yrs of age, try for at least 2 Cups

Men:
19-50 yrs of age, try for at least 3 Cups
51+ yrs of age, try for at least 2 ½ Cups

Making Changes

Change is hard and it's stressful. But it can also be exciting and rewarding. If you've decided you want to make changes in regards to your eating habits, you should know that to be successful you need to make small changes, not big ones. Overhauling your diet and how you eat all at once is too much to take on, and chances are you won't be able to see it through. Take a look at the steps below & examples to help guide you.

1. Decide on the Change: Eat Healthier

2. Set Realistic Goals: Eat 2 vegetables a day

3. Get Resources & Information: Where to buy, how to store, knowing to eat a variety of vegetables

4. Possible Barriers & Alternatives: Eating pizza; eat pizza, but with veggies on top and w/ a salad

5. Have a Plan: Create a menu on Sunday for the rest of week & be sure to include veggies