Wednesday, November 9, 2011

Weight loss versus Healthy and Whole: November 10, 2011

Grains: 6 ounces
Vegetables: 2 1/2 cups
Fruit: 2 cups
Proteins: 5 1/2 ounces
Dairy: 3 cups

November 9, 2011 meal plan:

Breakfast: Blueberry Pop Tarts, Apple, Water

Snack: Goodearth Sweet & Spicy Red Tea with Cinnamon Orange (Red Rooibos, Chicory Root, Natural Flavors, Rosehips, Cinnamon, Peppermint, Panax Ginseng Leaves, Orange Peel, Anise Seed, Dandelion Root, Lemongrass, Papaya, Chamomile, Ginger Root and Orange Oil.)

Grains: 6 ounces - 1/2 ounce = 5.5 ounces to go
Vegetables: 2 1/2 cups- a small amt. of this = <2 1/2 cups
Fruit: 2 cups - 1 = 1 to go
Proteins: 5 1/2 ounces
Dairy: 3 cups

Lunch: Creamed Spinach and Ranch Dressing over Whole Wheat Pasta (about 1 cup). One slice 15-grain bread toasted with Laughing Cow Cheese and Avocado. Water. Two chocolate chip cookies with walnuts

Bread = 1 ounce
1 cup Pasta = 2 ounces

Grains: 6 ounces - .5 ozs = 5.5 ozs to go - 3 oz. = 2.5 ozs.
Vegetables: 2 1/2 cups - 1/2 cup = 2 cups
Fruit: 2 cups - 1 = 1 to go
Proteins: 5 1/2 ounces - tiny amt. of walnuts = <5.5 ozs.
Dairy: 3 cups - 1/8 cup = 2 7/8 cups to go

Snack: 3 cups of Hazelnut Cappuccino

Grains: 6 ounces - .5 ozs = 5.5 ozs to go - 3 oz. = 2.5 ozs.
Vegetables: 2 1/2 cups - 1/2 cup = 2 cups
Fruit: 2 cups - 1 = 1 to go
Proteins: 5 1/2 ounces - tiny amt. of walnuts = <5.5 ozs.
Dairy: 3 cups - 1/8 cup = 2 7/8 cups to go - 3 cups which translates to 3 cups + complete

Dinner: Crab Cakes with Dill Sauce made with dried dill, white wine, butter, salad dressing mayo, and yellow squash. Salad with romaine lettuce, grated carrots, grape tomatoes, and grated sharp cheddar cheese.  

Snack: 2 Blueberry Pop Tarts, Apple, one piece of Dove Dark Chocolate


Grains: 6 ounces - .5 ozs = 5.5 ozs to go - 3 oz. = 2.5 ozs. -.5 ozs. = 2 oz. left
Vegetables: 2 1/2 cups - 1/2 cup = 2 cups - 1.5 cups = .5 cup left
Fruit: 2 cups - 1 = 1 to go - 1 cup = 0 cups left
Proteins: 5 1/2 ounces - tiny amt. of walnuts = <5.5 ozs - 5.5 oz. = 0 oz. left
Dairy: 3 cups - 1/8 cup = 2 7/8 cups to go - 3 cups which translates to 3 cups + complete


November 9, 2011 exercise plan:

About 1:30 pm - Trampoline walking and jogging plus hula hoop attempts (2 revolutions)
About 5:00 pm - Trampoline walking and jogging plus hula hoop attempts (occasional 3 revolutions)
While watching late night TV: Stairstepper & Shake Weights used as Bar Bells

Weight loss versus Healthy and Whole: November 9, 2011

Here is my update on November 9, 2011. I think it boils down to the issues of weight loss versus being healthy and whole.

Grains: 6 ounces
Vegetables: 2 1/2 cups
Fruit: 2 cups
Proteins: 5 1/2 ounces
Dairy: 3 cups


The above list is the food pyramid diet advocated by the USDA for a 2000-calorie diet.

My only drinks since October 27th have been water and cappuccinos. Today, November 9, 2011, I am going to add hot tea to that mix. Right now, I am drinking a Red Tea that my father gave me. It has cinnamon and orange in it. It is fairly tasty.

What I've noticed is that my sugar cravings have lessened to a large degree now that I am no longer drinking soft drinks. Those drinks seemed to keep my sugar cravings going. I no longer seem to crave Red Hots as a snack of choice. I was consuming one bag a day. I don't gravitate toward desserts like I formerly did. So, drinking water is really working for me.

Plus, drinking cappuccinos satisfies that sweet craving. I easily get in my 3 cups of dairy daily by drinking the cappuccinos. As an experiment, I tried drinking double macho. It was way too sweet. I don't seem to enjoy hot chocolate that much any more. It was like a very sweet hot chocolate. I would have liked it to have a much stronger coffee taste and more subtle chocolate taste. So that purchase was a wash as my husband, who does enjoy hot chocolate, was not impressed by it either. I also purchased English Toffee. It was fairly good. The one I love the most is Hazelnut Cappuccino. I will mostly stick to that.

The other day, I went to the grocery store and purchased a yellow squash, Romaine lettuce, a red pepper, celery, grape tomatoes, and a broccoli and cauliflower floret mix. I washed and cut them all up and put them in five forever bags. Last night, as Randy and I watched TV, I munched on all of that sans dressing. It was a hand-to-mouth motion. I enjoyed it very much. I may add cucumbers and zucchini to the mix next time. I also ate an apple and one piece of Dove Dark Chocolate.

Randy and I went to Ryan's for an early dinner. I had meat loaf, mashed potatoes, cauliflower au gratin, a raw cucumber and tomato mixed with Italian dressing, and a large salad with lettuce, grated carrots, broccoli, sunflower seeds, and Ranch dressing. It was yummy. For dessert, I had fresh pineapple and Waldorf Salad. I drank water. It was a very satisfying meal. Neither Randy nor I felt the need for dessert since the Waldorf Salad was on the sweet side.

For lunch, I ate at Panera Bread. I got this sandwich that had turkey, red peppers, caramelized onions, and a Parmesan Artichoke dip. The sandwich was not wonderful. I only ate half. I ate a small bag of chips with it. Then I got a Walnut Carrot muffin that was very good. I drank water.

For breakfast, as I was driving to my doctor's appointment in Johnson City, I ate an apple.


Grains: 6 ounces
Vegetables: 2 1/2 cups
Fruit: 2 cups
Proteins: 5 1/2 ounces
Dairy: 3 cups

So, I got my grains in with the bread on the sandwich. I definitely ate at least 2 1/2 cups of vegetables. I ate more than 2 cups of fruit. I more than consumed 5 1/2 ounces of protein. I also consumed 3 cups of dairy. So that means I got my nutrition in.

As for weight loss, I far exceeded a 2000-calorie diet. So, I suppose, that my need to be healthy and whole nutrition-wise is far exceeding my follow-through motivation to actively work toward weight loss. That is my goal, but I don't want to be extreme about it. I am trying instead for a life-style change that I can consistently live with.

I am pleased though that I am taking positive steps in the direction for both being healthy and whole and for losing weight. Cheers!

Wednesday, November 2, 2011

How am I doing with the Food Plate method?













My source for the plate portion of this picture is: http://www.cnpp.usda.gov/Publications/MyPlate/GettingStartedWithMyPlate.pdf
















My source for the food measurements found in this picture came from: http://www.choosemyplate.gov/foodgroups/downloads/MyPlate/mini_poster_English_final.pdf

So, how am I doing with the Food Plate method? I am making progress forward.

I weighed myself this morning for the first time in a long time. That way, I have kind of a starting basis to know where I stand. According to my scale, I weigh four pounds more than my heaviest weight ever. I might have weighed more than that as I have already started some of my life style change practices.

For example, my last soft drink was consumed on October 26th through lunch. I drank Mellow Yellow at Olive Garden in Johnson City, TN. Since then, I have only been drinking water or milk.

On October 31st, I purchased Apple Cider Vinegar tablets. I took my first one that evening. I plan to consume two a day. My husband is going to join me in that effort. A woman at Health Barn in Greeneville, TN told me that one of her customers lost 60 pounds by doing this. Apple Cider Vinegar is supposed to help with joint pain as well.

I called my nutritionist at Laughlin Hospital. She supports the Food Pyramid method that has transformed, as of 2010, to the Food Plate Method. She actually has research that shows that apples can help you digest some proteins. I guess I am going to forget about the "Fit for Life" method co-created by Harvey and Marilyn Diamond. I may still use some of the recipes. It got me totally confused when I tried to reconcile it to the USDA approved Food Pyramid aka Food Plate method. I'm sure that a lot of very knowledgeable people carefully researched the most recommended diet. So I will align myself with that and end my state of being confused and conflicted by trying to follow two contrary diets.

So, given all that, how am I doing?

Grains: 6 ounces
Vegetables: 2 1/2 cups
Fruit: 2 cups
Proteins: 5 1/2 ounces
Dairy: 3 cups


Yesterday and today, I had whole wheat pasta mixed with Creamed Spinach and a bit of Ranch Dressing. It was my dinner yesterday and my lunch today. So I've had already had sufficient grains for the day. Anything else I eat with be extra. As for Vegetables, I've probably had the equivalent of 1/2 cup today. At dinner tonight, I will be joining my parents for a meal at Golden Corral. I plan to consume 2 cups worth or more of vegetables while there.


For the last several days, I have been using my Cappuccino machine to make 2 to 3 cups (usually 3) of Hazelnut Cappuccino. So I have definitely getting my daily quota of dairy products. My husband will only drink 2% milk, so I had been using that. Today, I bought some 1% milk as I would prefer to use that from now on. That will help cut some of the calories.


I will be eating some meat at Golden Corral, so I will get the rest of my proteins quota there.


As for fruit, I will easily eat 2 cups of fruit in the form of Gala Apples and fresh frozen berries and peaches that I chop up in my food processor. I probably will be exceeding 2 cups worth, but it is all sweet enough that I am not as tempted to eat dessert.


My nutritionist urges me to eat several smaller meals, so the fruit comprises one or more of my smaller meals. For example, right now, as I am typing on the computer, I am having a chopped-up berry mixture that is quite yummy.


I suppose limiting myself to a 2000-calorie diet which is what the above quota list measures will be a work in progress. I know I will be eating way over that calorie-wise.


For now, my focus is going to be making certain I fulfill these quotas to make certain I am getting a well-balanced diet.



Grains: 6 ounces
Vegetables: 2 1/2 cups
Fruit: 2 cups
Proteins: 5 1/2 ounces
Dairy: 3 cups

It feels simple to do at least that without feeling a bit deprived or punished. Down the road, as I feel so inspired, I will strive to lessen the calorie-consumption. I also would like to feel motivated to get in a bit of exercise as well. That also will be a work in progress.

Tuesday, November 1, 2011

Food Pyramid is now the Food Plate method

The Food Pyramid system has now been changed to the Food Plate method. In 2010, the USDA decided to simplify the method of how we should approach eating food from each of the five main food groups. If you check out my pictures of the Food Plate Kids that I drew based on this Food Plate method, you will get an idea of what I am talking about.


My source for the plate portion of this picture is: http://www.cnpp.usda.gov/Publications/MyPlate/GettingStartedWithMyPlate.pdf


Notice that eating fruit and vegetables should make up half of our daily diet. Eating sufficient grains is our next priority over eating sufficient proteins. Daily consumption is also a priority. Here is how the USDA (United States Department of Agriculture) divide up the amount of food we should consume from each food group based on a 2000 calorie diet:




























My source for the food measurements found in this picture came from: http://www.choosemyplate.gov/foodgroups/downloads/MyPlate/mini_poster_English_final.pdf


This is how this should work.


The USDA would have us consume a 6-ounce equivalent of Grains. Half of those grains should be whole grains. 


The following grains count as one-ounce grains:
* one-half cup of brown rice.
* one-half cup of oatmeal
* 3 cups of popcorn
* one cup of whole wheat cereal flakes
* one slice of whole wheat bread
* 5 whole wheat crackers
* one cup corn flakes
* 7 Saltine Crackers


The following counts as two ounces of grain:
* one piece of cornbread 2 1/2 inches by 2 1/2 inches by 1 1/4 inch high
* one 8-inch in diameter flour tortilla
* one cup of white rice


The following counts as 2 1/2 ounces of grain:
* one Kaiser Roll


Of the above list, the Whole Grain options include brown rice, oatmeal, popcorn, whole wheat cereal flakes, whole wheat bread, and whole wheat crackers. The Refined Grains options include cornbread, cornflakes, crackers, flour tortillas, kaiser roll, and white rice.


My source for the above information on Grains is: http://www.choosemyplate.gov/foodgroups/food_library/grains/rice.html#


For more Grain options, please click on the following link:
http://www.choosemyplate.gov/foodgroups/grains.html#


From their whole grain list, I would enjoy eating popcorn, whole wheat bread, whole wheat crackers, whole wheat pasta, whole wheat sandwich buns and rolls, and wild rice.

From their refined grains list, I would enjoy eating cornbread, grits, noodles, spaghetti, macaroni, pitas, pretzels, white bread, white sandwich buns and rolls, and white rice.

The USDA would have us consume 2 1/2 cups of vegetables daily.

From the Dark Green Vegetable category, this counts as one cup of vegetables:
* 1 cup of chopped broccoli or 1 cup of florets
* 3 spears 5 inches long raw or cooked broccoli
* 1 cup of cooked Greens or Spinach
* 2 cups raw Greens or Spinach
* 2 cups raw leafy greens such as Spinach, romaine, watercress, dark green leafy lettuce, endive, and escarole

From the Dark Green Vegetable category, this counts as one-half cup of vegetables:
* 1 cup raw Greens or Spinach
* 1 cup raw leafy greens such as Spinach, romaine, watercress, dark green leafy lettuce, endive, and escarole

From the Red and Orange Vegetable category, this counts as one cup of vegetables:
* 1 cup raw or cooked carrots
* 2 medium carrots
* 1 cup baby carrots (about 12)
* 1 cup mashed or cooked pumpkin
* 1 cup chopped raw or cooked Red Peppers
* 1 large Red Pepper that is 3 inches diameter, 3 ¾ inch long
* 1 large raw whole 3 inch tomato
* 1 cup chopped raw, canned, or cooked tomatoes
* 1 cup Tomato juice
* 1 large baked Sweet Potato 2 ¼ inch or more diameter
* 1 cup sliced, mashed, or cooked Sweet Potato
* 1 cup cubed or cooked Winter Squash (acorn, butternut, hubbard)

From the Red and Orange Vegetable category, this counts as one-half cup of vegetables:
* 1 medium carrot
* About 6 baby carrots
* 1 small Red Pepper
* 1 small raw whole tomato 2 ¼ inch diameter
* 1 medium canned Tomato
* ½ cup Tomato juice
* ½ acorn squash, baked = ¾ cup

From the Beans and Peas Vegetable category, this counts as one cup of vegetables:
* 1 cup whole or mashed or cooked dry beans and peas such as garbanzo, kidney, pinto, soy, black eyed peas, or split peas

From the Beans and Peas Vegetable category, this counts as one-half cup of vegetables:
NONE

From the Starchy Vegetable category, this counts as one cup of vegetables:
* 1 cup yellow or white corn
* 1 large ear of corn (8 inches to 9 inches long)
* 1 cup green peas
* 1 cup diced or mashed white potatoes
* 1 medium boiled or baked potato (2 ½ inches to 3 inches diameter)
* French fried potato: 20 medium to long strips (2 ½ inch to 4 inches long) [Contains added calories from solid fats]

From the Starchy Vegetable category, this counts as one-half cup of vegetables:
* 1 small ear of corn (about 6 inches long)

From the Other Vegetable category, this counts as one cup of vegetables:
* 1 cup cooked bean sprouts
* 1 cup chopped raw or cooked green cabbage
* 1 cup pieces or florets raw or cooked cauliflower
* 1 cup diced raw or cooked celery
* 2 large stalks celery (11 to 12 inches long)
* 1 cup raw sliced or chopped cucumbers
* 1 cup cooked Green Beans or Wax Beans
* 1 cup chopped raw or cooked Green Peppers
* 1 large Green Pepper (3 inches diameter, 3 ¾ inch long)
* 2 cups raw Iceberg or Head Lettuce
* 1 cup raw or cooked mushrooms
* 1 cup chopped raw or cooked onions
* 1 cup cooked sliced or diced summer squash or zucchini

From the Other Vegetable category, this counts as one-half cup of vegetables:
* 1 large stalk of celery (11 to 12 inches long)
* 1 small Green Pepper
* 1 cup raw Iceberg or Head Lettuce


The USDA would have us consume 2 cups of fruit per day.

The following fruits count as 1 ½ cup of fruit:

* 1 medium bunch of Grapes (about 50 grapes)

The following fruits count as 1 cup of fruit:
* 1 large 8 inch long banana
* 1 small Gala Apple
* 1 medium Mango (about 4 ¾ inch wide)
* 2 large Plums (about 2 ½ inch wide)

The following fruits count as ½ cup of fruit:
* ½ cup of fruit cocktail
* ½ medium (4 inches diameter) Grapefruit
* 1 small Orange
* ½ cup Orange Juice (about 3 7/8 inch tall and 2 5/8 inch wide)
* ½ Peach
* ¼ cup Raisins
* ½ cup Strawberries


Other fruit that I also enjoy includes Raspberries, Kiwi Fruit, Lemon Juice, Cantaloupe, Honeydew, Watermelon, Pears, Pineapple, Prunes, Grape Juice, and Apple Juice.

I pulled these from their list on this link: http://www.choosemyplate.gov/foodgroups/fruits.html#

The USDA would have us consume 5 1/2 ounces of protein per day.

The following proteins counts as 8 ounces cooked weight:
* Salmon Steak

The following proteins counts as 5 ounces cooked weight:
* Beef Strip Steak

The following proteins counts as 4 ounces cooked weight:
* Pork Chop minus bone

The following proteins counts as 3 ounces cooked weight:
* 1 small breast half

The following protein counts as 2 ounces:
* 6 thin slices of Ham                 
* 7 medium shrimp
* About 25 almonds (plus 2 tsp oil)
* About 13 cashews (plus 2 tsp oil)
* one ounce mixed nuts (plus 2 tsp oil)
* one ounce walnuts which is about 9 walnuts (plus 2 tsp oil)
* one-half cup cooked black beans**
* one-half cup cooked kidney beans**
* one-half cup cooked pinto beans**

** This also counts as ½ cup toward the Dry Beans and Peas Vegetable category


Some other proteins that I enjoy comes from the following list: http://www.choosemyplate.gov/foodgroups/proteinfoods.html

* Leans cuts of beef
* Lean cuts of lamb
* Lean ground beef
* Turkey
* Ground chicken or turkey
* Chicken Eggs
* Hazelnuts
* Peanuts
* Peanut Butter
* Pecans
* Pistachios
* Pumpkin Seeds
* Sunflower Seeds
* Salmon
* Trout
* Canned Tuna
* Lobster
* Mussels

The USDA would have us consume 3 cups of dairy per day.

The following dairy items counts as one cup of dairy:
* Milk or Soymilk (8 ounces)
* Yogurt (made with milk or soy – 8 fluid ounce carton)
* 1/3 cup shredded Cheddar Cheese
* 2 slices Swiss Cheese, ¾ ounce each

The following dairy items counts as one-half cup of dairy:
* Chocolate Pudding (½ cup)
* Frozen Yogurt (made with milk or soymilk – ½ cup


Other dairy products I enjoy include:
* Ice Cream
* Cottage Cheese
* Parmesan Cheese
* Mozzarella Cheese

This was pulled from the following link: http://www.choosemyplate.gov/foodgroups/dairy.html


I know I will need to refer back to this blog over and over as I work on refining my diet as part of a life style change to be healthy and whole.

Which foods do you particularly like and enjoy?