MyPlate Replaces Food Pyramid

MyPlate is the latest in over 100 years of nutritional guidance from the USDA (United States Department of Agriculture).

1894: USDA’s first dietary guidelines are published by Dr. Wilbur Olin Atwater, as a farmer’s bulletin.

1916: USDA publishes its first food guide, Food for Young Children.

1943:  The Basic “7″

1956: The Basic “4″ (Milk, meats, breads, fruits & vegetables).

1992: The Food Guide Pyramid

2005: MyPyramid (added the suggestion of physical activity for health).

2011: MyPlate

MyPlate is meant to inspire the public to make correct eating choices, especially in supermarkets and restaurants.  First Lady Michelle Obama and Agriculture Secretary Tom Vilsack made the announcement the first of June 2011.  The icon will be placed on food packaging and in nutrition education in the United States.

Since Michelle Obama is actively involved in the “Let’s Move” program, aimed at ending childhood obesity, the re-naming of the Food Pyramid may have had something to do with re-naming it “MyPlate” aimed at all ages. 

Food Pyramid

MyPlate recommends making half of your selections fruits and vegetables; this is my favorite part.  It’s not so helpful for people who are lactose intolerant, abstain from dairy, or for people from other cultures who do not drink milk beyond infancy.  It is also not helpful for vegetarians, vegans, or those following low-carb, high-protein diets like Atkins. 

As for people like me, who believe in the Harvard Study for weight maintenance (read: “Calories In, Calories Out”), it’s not telling me much more than I didn’t already learn from my beloved Food Pyramid.  However, if it helps those who need instruction on healthy choices, and children learning about healthy choices, then I’m all for it.  Thank you again, Michelle.

I also find it slightly amusing that things are ever-changing in the world of diet opinion. For example, we used to think egg yolks were bad for us; now we can eat the whole egg with wild abandon.   Avacados used to be bad because they are high in fat; now we hear it’s “good” fat; (I say they make my coat shiny); and now, last month a study was released saying salt is okay after a University in Belgium studied 3,681 people over a period of 7.9 years and found that salt didn’t hurt their health at all.

How about: Everything in moderation (has that been said before?)

Your thoughts?

Looks tasty - but is it?

The cheesecake at Macaroni Grill looked tasty enough as the waitress set it down on the table.  My husband and I dived our forks into it, hopeful as ever; we rarely order dessert, so it was a treat.  I placed the creamy goodness on my tongue. Then, ewww!  It didn’t taste good.

The rule is then: Stop eating the cheesecake.

It’s hard to do, though, sometimes, isn’t it?  After all, we paid for it! And we didn’t feel like complaining, so when the waitress came by, with the inevitable, “How is it!?” smiling at us, big grin from ear to ear, we just lied (she probably wondered why we didn’t eat another bite and left the rest on the table).

How can something that looked so pretty taste so disgusting?

One thing I have learned in all my years of weight loss and weight maintenance is that since I only get a certain amount of calories each day, I am pretty picky about how am going to spend them every day (see: Calories; Like Money in the Bank, How Are you Going to Spend Them Each Day?) .

This rules applies now for me at restaurants, at other people’s homes, at my own home, at work — whenever I place a bite of food on my tongue I ask myself the question — do I really, really like this? 

Paul and Sonja on Waikiki Beach, Hawaii

If I try something new at a restaurant, what if I don’t like what I ordered after it arrives?  I can eat the part of the meal that I do like, beg my husband for part of his meal, order something else, and not worry (after all, we are not exactly starving in the United States.  There’s an obesity epidemic going on).  Or, I can simply order something that I know I’m going to love to begin with.

When I began my investigation in how to think and act like a thin person, I realized I needed to become more of a picky eater in order to maintain a 50-pound weight loss (see: Be a Picky Eater; Only Eat Foods You Love). And that means only eating foods I love — and discarding all the rest.

Sonja and Swordfish at Smithsonian Art Museum in Washington, D.C.

What is it about fish?  If I’m up a few pounds, all I do is eat grilled fish that night, along with some vegetables (preferably thermic vegetables). The next day, I’m back down on the scale.  It’s magical.  That’s why I weigh myself every morning; and one way I have maintained a 50 pound weight loss since 2001. 

Why does it work?

1)  Fish is easier to digest than other meats, i.e., beef, pork, chicken, etc. 

2)  Fish is a protein, not a carbohydrate, so it doesn’t cause an insulin spike when eaten. (the theory behind the high protein/low carb diets).

3) Fish is super low in fat.

Sonja, fly fishing for Brook Trout in Colorado

4)  Fish is extremely low in calories, yet satisfying.  Just look at these calorie counts of some of my favorites (no breading, not fried):

    a)  Alaskan King Crab Legs, 3 oz. = 109 calories 

    b)  Flounder, 4 oz. = 132 calories

    c)  Mahi Mahi, 3 oz. = 90 calories

    d) Salmon, 3 oz. = 160 calories

    e) Talapia, 3 oz. = 110 calories

    f) Tuna, canned, in water, 3 oz. = 109 calories  

When I was a little girl, I didn’t like fish, but now I love it! I used to disguise the taste of fish, but now I love it grilled, and find that, along with chicken, it is my favorite form of protein.  I love Mahi-Mahi sandwiches, prefer grilled fish tacos, get excited when my husband decides to grill fish on the grill, and give a nod of approval when I see fish skewers on the menu at restaurants.  

Fish helps me live the thin lifestyle, and maintain a 50-pound weight loss, so fish is my friend — and, as I said before — fish is definitely “magical!”

Kids participating in "Let's Play!"

A monumental task, to be sure, but with worldwide obesity rates at an all-time high, and one out of every three children considered obese in the United States (30%), I commend her for taking it on.

So how are things going, one year later?

The amount of schools participating in the HealthierUS School Challenge (HUSSC) has doubled in the past year, which was a key component of the initiative. This program also rewards schools for excellence in promoting nutrition and physical activity.

Monetary awards are offered to school cafeterias to provide healthier menus for kids, in the hopes of raising a healthier generation of children, and to compel schools to adhere more to the Dietary Guidelines for Americans. The No. 1 award is worth $2,000 for the Gold Award of Distinction.

Denver Public Schools recruited chefs to show kids that healthy foods could be delicious, affordable, and locally-grown.

Dallas Cowboy quarterback Tony Romo jumped on board to help out with his “Huddle” PSA spot released last month, encouraging kids to get healthy & active by joining the “Fuel up to Play 60” movement. Watch Tony Romo’s PSA Spot by clicking on SchoolTube.com.

Sonja and son Mackie at Biosphere

When I think about being a fat kid myself, and then struggling with my weight for so many years as an adult, I sure wish I could have nipped things in the bud when I was a child. Of course, then there would be no “Living Thin” blog, where I could pass on tips and inspiration on living the thin lifestyle to others.

Visit the Let’s Move! website for more success stories, ideas and blogs from students, parents, schools and chefs everywhere. Be sure and watch the video of Michelle, as she documents the past year of Let’s Move!, and and talks about plans for the future.

Sonja Rose, living thin on her 49th birthday

Living thin can sometimes be a challenge, especially with all the fast food choices out  in the world today.

Fast food restaurants are required to post  their nutritional information at their restaurants and online, so you can see exactly what you are eating these days.  Here are a few of my personal favorites:  

 1) Chipotle

Grilled Chicken Bowl:  Romaine Lettuce, Seasoned Grilled Chicken, Red Onions, Pico de Gallo, Extra Mild Salsa (used in place of dressing), and Shredded Cheese.  Calories:  320

2) Pei Wei Asian Diner

Chicken with Broccoli:  Stir-fried chicken with Ginger Broccoli.  Calories: 290.  Add 5.5 oz. white rice, 200 calories (5.5 oz. brown rice, 170 calories).

3) Chick Fil-A

Chargrilled Chicken Sandwich: Seasoned Chicken Breast, Bun, Lettuce and Tomato. Calories: 300 (I order mine with extra pickles, and take off the top bun, so it’s less calories – I like less bread-to-chicken ratio).  Order a side salad for only 70 calories more.

4)  McDonald’s

Small McDonald’s Hamburger with tiny minced onions and ketchup.  Calories: 250.  Add Small Fries for only 230 calories more. 

5)  Subway

Six-inch Turkey Breast Sandwich on 9-Grain Wheat Bread:  Lettuce, Tomato, Onions, Green Pepper and Cucumber. Calories: 219.

6)  In-N-Out Burger

Hamburger With Grilled Onions, Lettuce, Tomato and Spread. Calories: 390

Going to fast food restaurants are part of living thin, because it’s real life (everyone ends up in one eventually for one reason or another!).  It’s unrealistic to think that you will never go to a fast food restaurant, so have a plan in place before you go.  I love knowing what I’m going to order, and know that I’m not going to ruin my diet plan so I can truly enjoy myself. For more fast food restaurant ideas, read, “Eat At Piggies, and Stay Thin.”

Obesity is at an all-time high in United States

There’s never been a better time to live the thin lifestyle — Why?

Because obesity rates worldwide have doubled in the last three decades, and Americans are leading the pack  at 205 million obese men and 297 million obese women.

Who are the slimmest people in the world?  The Japanese – body mass index (BMI) rates for Japanese women are around 22; men, around 24.  (People with a BMI of 30 or more are classified as obese).

Japanese are the slimmest

According to new studies, however, blood pressure and cholesterol levels have dropped, mainly due to medications available for these conditions. Unfortunately, drugs don’t help as much for diabetes.

Experts warn in the studies that the increasing numbers of obese people could lead to a “global tsunami of cardiovascular disease,” and that obesity is also linked to higher rates of cancer and diabetes, and is also estimated to cause about 3 million deaths worldwide every year.

Majid Ezatti, professor of public health at Imperial College London and one of the authors, said national measures such as reducing salt content in prepared foods or banning trans fat could make a big dent in lowering blood pressure and cholesteral rates; I say, quit looking at outside sources to blame overweight problems on, and look at the amount of foods we choose to put in our mouths (why are we always blaming salt and trans fat for everything? Read: The Trans-Fat Myth).

Sonja, on the North Shore, Oahu, Hawaii

Another part of the study blamed the encroaching empire of western fast food in other parts of the world as a reason why waistlines are expanding – even as healthier choices abound in fast food restaurants everywhere.  However, it’s sometimes hard to order apple slices at McDonald’s when you have a cheeseburger and french fries staring you in the face (however, you could order a small hamburger for only 250 calories).

People want a pill to fix everything these days.  Wouldn’t it be easier to simply “live thin,” and not have to take a pill? After all, it just feels better to occupy a thin body.  

My ideas: Watch calorie intake.  Read: Act like a  thin person (what are those Japanese people eating? Eat like them!) Take responsibility for being overweight, and the most important thing of all — Live Thin!

Sonja in Maui, Hawaii

There is a huge increase in advertising for weight loss, fitness clubs, diet products and deliver-straight-to-your-door diet food this time of year. Why? Because people are motivated with new year’s resolutions to once and for all lose weight, get in shape and most importantly — open their wallets and spend money on this multi-billion-dollar industry.  How do I know? Because I’ve spent thousands of dollars on diet plans and diet foods, and probably lost the weight equivalent to at least two human beings in the process.

Now, since losing 50 pounds in 2001, I simply “Live Thin,” and stay the same weight. It’s much cheaper, more sane, and my clothes are all the same size in my closet.  However, if you have read my “Living Thin” blogs, you know that I don’t care how people lose weight, I think it’s more about living the thin lifestyle when you reach your “Happy Weight,” that’s the most important thing of all.

Here are some of my favorite blogs of the year, and some that you may find helpful if you are making a New Year’s Resolution to lose weight:

Life After Dieting; What Now, That the Pounds Are Gone?  For ideas on how to keep that hard-earned weight loss off once it’s gone.

Diet Redemption: Red Dead or Not, You Always Get Another Chance, if you are discouraged from past dieting failures.

Yo-Yo Dieting; Stop the Insanity! if you want to get off that particular treadmill this year.

Breaking the Deprivation / Binge Cycle – sometimes a set-up during strict dieting.

And finally, always remember: Nothing Tastes as Good as Thin Feels.  That says it all!

Have a wonderful new year, my friends!

Take care, and live well,

Sonja Rose

Sonja, wishing you a Merry Christmas!

It’s not alway easy to lose or maintain weight over the holidays!  After losing 50 pounds in 2001, and keeping it off by “living thin,” I discovered a few things have changed over the years — things that I don’t miss anymore, and things that help maintain my weight during a time of year when there is a huge concentration on food. 

1) I used to make Christmas cookies for all my neighbors, co-workers and family — including myself, eating a bunch of cookies in the process! Now I pass…and it’s okay. I don’t miss them, and I save a lot on calories.

2)  I think outside the box when preparing a traditional Christmas dinner.  This year, we are having chicken and fish, rice and vegetables.  Many people where I live serve Christmas tamales.  Make up your own rules for Christmas dinner!

3)  Go ahead and let yourself have some treats, then let it be over with.  Treats don’t have to last for days and days and days and days! Some treats are good, but not 10 pounds worth — you get my drift.

4) Concentrate on other things during the holidays, like walks, bike rides, movies, “optional excursions” in your town, fun internet websites, social networking on the computer, family & friends — not food.

5) Remember that “Nothing Tastes as Good as Thin Feels”, and you will love waking up after the holidays, fitting into your jeans in the morning instead of dreading the prospect of having to lose ten pounds over the next month or two.

The holidays are fun, but they will be over soon, and life goes on. Happy holidays to you and yours.  Live thin, and live well, my friends!

Going for a walk is fun!

Act more like a dog, treat yourself more like a dog, and being thin will come naturally.  Think about it:

1)  Dogs love to go for walks.  They dance around when walk time arrives, bring us their leashes, tilt their heads if we say the word “walk,” nudge our elbows, pant in our faces if we try to sleep in some morning — all because they love exercise and want to go for a walk.  Be more like a dog, and take yourself on more walks.

2)  Only eat as much food as you need.  Find out the calorie counts of foods, along with your height & weight, and figure out how many calories you need each day to maintain your weight.  Think “portion control.”  Why would you want more food than your body requires? Being overweight will only weigh you down, and that would make it harder to run and play, which is so much more fun.

3)  Get plenty of rest. Sleep as much as you can at night, and take plenty of naps. Learn the art of the power nap, the siesta, and the lovely weekend nap. Studies show the less sleep we get, the hungrier we become, and the more likely we are to overeat.  Leptin, which suppresses appetite, is manufactured when we get enough sleep (See: “Is Your Full-O-Meter Broken?”). Have you ever noticed how much dogs like to sleep?

Sonja and walking buddy, Layne

4) Love yourself unconditionally. No matter what your weight is at any given moment. Most dogs seem pretty okay with themselves.

5)  Forgive and forget. Don’t hold grudges – it’s bad for your health and it may make you want to overeat. Dogs are always happy to see you, no matter what they did or what you did yesterday — every day is a new day in their eyes (See: “Diet Redemption; No Regrets, You Always Get Another Chance“).

6) Give Yourself a Treat Sometimes.  After being good all week (watching calories, salads for lunch every day, exercising, etc.), I let myself splurge a little on some tasty item.   We give our dogs little treats sometimes, right?  Treats are the spice of life, after all.  

Can you think of some other ways you can treat yourself like a dog, in living the thin lifestyle? I would love to hear your ideas.

My friend Wendy, in my "thin" social group

Researchers have discovered thinness and obesity are both socially contagious.

What does this mean if you are trying to live the thin lifestyle?  Hang around thin people!

The study was conducted over 32 years with a group of 12,000 people whose height and weight were measured repeatedly, and what researchers found was that when one person in a social group gained weight, the other people in the group tended to gain weight, too.

Researchers also found: 1) A person’s chance of becoming obese rose 57 percent if they had a friend that was obese, 2) Their chance rose 40 percent if they had an obese sibling, 3) Their chance rose 37 percent if their spouse was obese, and 4) People of the same sex had more influence on each other than those of the opposite sex.

Published in the New England Journal of Medicine, this study was conducted in the United States. 

Sister Cheri, Niece Cassie, and Sonja (my family group)

“People have come to think that it is okay to be bigger since those around them are bigger — and this sensibility spreads, “said James Fowler, co-author of the study.

The study also reflected the general increase in weight in the population. Fowler said, “People look to others when they decide how much to eat, how much to exercise and how much weight is too much.”

One great thing about this study is that by getting one person in a social group to control their diet and increase their exercise could result in many people in the group to lose weight.  Thinness is contagious!

See:  “Nothing Tastes as Good as Thin Feels”