Self Image and Health – Protecting Our Children

It is not a surprise to most people that health studies point to popular culture as a perpetrator of body image which has corresponded to the self image and well being of women AND men.

What may surprise you is that this is not a new phenomenon.

Is the rail thin appearance of runway and magazine models a new obsession which has started young girls and women on a path towards starvation, malnutrition and disorders such as anorexia and bulimia?

Actually, No.

The western world created a popular culture of ‘you can never be to thin’ as early as the 20’s when flapper styles caused women to starve and over exercise their bodies to attain the flat chested, androgynous look that was popular at that time.

The fuller figure did make a comeback during the depression, but quickly reverted in the 60’s with thinness being equated with physical beauty.

Studies on self image indicate that women tend to consider themselves heavier than they really are. This distorted body image is linked to unhealthy dietary practices like anorexia and bulimia.

Although distorted body image affects men and women of all age ranges, it is middle and upper class women who are most commonly affected in thinking they are too heavy and need to loose weight. Girls as young as nine are following the paths set down by mothers, sisters and others.

On the other hand, men with body image problems often feel they are too thin and use of steroids by youths trying to build muscle mass shows that they are also adversely affected by media portrayals of the body.

Bad self image is learned. This can be clearly illustrated by a study conducted by WHO with Canadian students. The study showed that the confidence of children dropped dramatically through the pre-teen years. The percentage of 11 year old boys and girls who felt confident all of the time was 47% and 35% respectively. By age 15 the percentage dropped to 30% for boys and a disappointing 14% for girls.

What are we teaching our children?

In a quote from Health Canada based on a research program for VITALITY the following report was made: “Slimness in western cultures is associated not only with success and sophistication, but with character virtues. Conversely, obesity is the opposite of all these things and, particularly in the case of women, is associated with failure and a collapse of self-discipline.”

Self image is tied to several factors, only one of which is body image. Self image is part of self awareness and starts early in childhood, even before speech. As we become adults many tie their self image to such factors as job success, relationships and abilities. Body image – if a person has a negative view of themselves physically – can be one of the most dramatic influences.

Health Canada’s findings show that although self image may be subject to change throughout our life, our “fundamental sense of feeling worthy or unworthy (self-esteem) remains relatively stable”. This means that it is while children are still young that the most impact is made on their future self image. Creating a safe, nurturing and loving environment can be the greatest protection against negative body image and low self-esteem.

About the Author

Find out more about Mental Health at <a target=”_blank” href=http://www.healthandfinesse.com>healthandfinesse.com

The Mediterranean Diet: Healthy Dietary Advice from Across the Sea

The popularity of the Mediterranean Diet began with a rather simple equation: the people of Greece and Southern Italy tended to eat a diet rich in fat, yet had less cardiovascular disease than people in the U.S. How could this be? The answer seems to lie in the Mediterranean’s reliance on the monosaturated fat known as olive oil. Olive oil forms the basis of Mediterranean cooking–it is the key ingredient in preparing everything from pasta to steak. Olive oil is also considered an antioxidant, so it can be effective in the fight against cancer.

However, following the Mediterranean Diet can be a challenge. While 40 percent of one’s total calories are derived from fat, dieters can only eat small portions of red meat. Even fish and poultry are de-emphasized, as are milk and milk products. However, unlike other diets, the Mediterranean Diet allows you to eat a fair amount of bread and potatoes, and you can eat eggs as often as every other day. You can even drink wine in moderate amounts.

It should be pointed out that the Mediterranean Diet offers little in the way of saturated fat or trans fat. This means that dieters have to avoid certain oils as well as margarine, peanut butter, cakes and cookies. Dieters are also encouraged to cut the total amount of fat they eat each day.

A study conducted in France showed that people who had had at least one heart attack who planned their meals according to a Mediterranean diet were less likely to suffer from subsequent heart attacks than those who followed a typical diet recommended by the American Heart Association. Another study conducted last year indicated that those who used the Mediterranean diet, exercised, and abstained from smoking were less likely to die than those who followed a traditional diet.

However, not all the foods found in a typical Mediterranean Diet are considered healthy choices. For instance, cheese-rich lasagna and ravioli can be roadblocks to weight loss. In addition, tiramisu and canolli can also cause an individual to pack on the pounds.

A number of dieticians recommend taking the best elements of the Mediterranean Diet and incorporating them into your lifestyle in order to achieve good health and weight loss. This means emphasizing vegetables in your diet, along with whole grains and nuts. You might be surprised to learn that the average Mediterranean consumes red meat less than twice a week. If you’re following the Mediterranean path, you should also ban the butter and sugary snacks and opt for fruit when selecting a dessert.

But there are also other parts of the Mediterranean lifestyle which should be considered when you are attempting to lose weight. Mediterraneans tend to walk and bike a great deal, which contributes to their calorie-burning. In addition, meals tend to be a leisurely affair. As a result, the body has time for proper digestion.

A typical Mediterranean menu would include cereal and banana for breakfast; minestrone soup and a slice of garlic bread for lunch; and pasta primavera and berries for dinner. One of the great advantages to the Mediterranean Diet is that it is a feast for the senses–the colors are bold, the flavors are enticing, and the aroma is unbeatable.

Cardiologist Michael Ozner has been recommending the Mediterranean Diet to his patients for almost 30 years. In response to the diet’s popularity, Ozner published a book called Miami Mediterranean Diet, which offers hundreds of tips for cooking up Mediterranean specialties.

In addition to helping people lose weight, the Mediterranean Diet has been credited with improving longevity for people within the Mediterranean Basin. Therefore, the diet is considered a healthy, life-giving alternative to a number of other diets that are on the market today. But perhaps the diet’s biggest selling point is the fact that dieters say it helps to satisfy their cravings–while enabling them to lose weight. Therefore, a number of people see the Mediterranean Diet as the ultimate “un-diet,” a weight management plan that doesn’t scrimp on taste.

About the Author

As a Teacher of Sport and Physical Education, Tony Robinson has a keen interest in Health and Weight Loss issues. For handy hints and tips for weight loss visit http://www.weight-loss-arena.com

City Life Really Can Be Healthy And Stress Free!

10 healthy tips for living and working in a city environment

Anyone who works in London or any other bustling city knows how difficult it can be to balance a healthy lifestyle with the demands of city life. Here are 10 simple tips that are quick and affordable to help make your life healthier and more relaxed:

1. Gentle waking: waking up in the morning can be the most important part of your day. Before you get out of bed, take a couple of minutes to go over your day to come and visualize it as happy and stress free. As you do this slowly stretch your arms and legs to softly awaken the body. Gently rub your ears to stimulate the acupuncture points in that area and take a few deep, cleansing breaths to prepare yourself for your day. And don?t forget to smile! Smiling releases ?feel good? hormones and helps you start your day right.

2. Cleansing: Start your day with a large glass of warm water and the juice of half a lemon. This will gently detoxify your body and stimulate a healthy bowel movement before you leave your home.

3. Breakfast energy boost: The old saying that breakfast is the most important meal of the day is indeed true! Skipping breakfast can lead to poor digestion, metabolism imbalance and weight gain. A healthy breakfast of organic porridge or muesli with natural yogurt, fruit and mixed seeds and nuts is an ideal combination to keep you going throughout the morning.

4. Commuting bliss: Most Londoners commute to work either by tube or bus. This is precious time and shouldn?t be wasted! Why not use your commute to practice a daily meditation or breathing exercise that will help prepare you for your day, keep you calm, and reduce your blood pressure.

5. Keep moving: If you don?t have much time to exercise before or after work, try to include it during your day. Walk or use a bicycle whenever possible, use the stairs instead of the escalator or elevator and periodically get up and walk around for a couple of minutes while at work. Make sure you get plenty of exercise and fresh air on the weekends if your weekdays don?t allow for much.

6. Keep yourself watered: Water is vital for health and proper brain function! Try keeping a large bottle of water with you at your desk so that you can keep track of how much you are drinking. Aim for at least 8 glasses a day, more in the summer and if you are exercising often.

7. Pick me ups: Instead of reaching for that cup of coffee mid afternoon, why not try a more natural alternative such as green or white tea that has the added benefits of anti-ageing antioxidants. If you have been under stress or fatigued for an extended period of time, your adrenal glands are likely to be weak and you may benefit from licorice tea or ginseng root for an energy boost (take caution with licorice tea if you are prone to hypertension). If you?re finding it difficult to concentrate, you could try Gingko tea.

8. Healthy snacking: Reaching for that packet of crisps or chocolate bar may taste good in the moment but it will play havoc with your energy levels. If you need a snack try fresh fruit, organic cereal bars or mixed organic nuts and seeds with dried fruit. Remember that for healthy digestion, you must eat slowly and avoid reading or working on a computer as you eat.

9. Getting home: It?s important to have a separation from work and home life. Make sure that you have some quality time in the evening to relax, soak in the tub, spend time with family or friends and enjoy a wholesome and nutritious supper.

10. Bedtime: If you find it difficult to unwind in the evening why not try a natural soothing tea of chamomile, passionflower and hibiscus. This tea can be drunk in the evening or at bedtime to soothe the nerves and quiet the mind. If possible, avoid alcohol during the week, as it will make you sluggish and tired in the morning and less focused at work.

About the Author: Dr Auromira Parks BA (Hons), ND, MRN, BTAA Doctor of Naturopathic Medicine and Bowen Therapist Supervisor in Naturopathy, University of Westminster, London, England. http://www.auromira.co.uk Member of http://www.WomenWorking4Women.co.uk

Keys to a Healthy Diet

A healthy diet is something everyone who cares about their health claims to want, but what is a healthy diet?

Developing healthy eating habits isn’t as confusing, unappetizing, or restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions. Healthy eating means getting all of the vitamins, minerals, and antioxidants that are available out there to keep you as healthy as possible.

Secondly, fruits, vegetables, leafy greens, nuts, and seeds are foods high in complex carbohydrates, fiber, vitamins, and minerals. These foods are the easiest to find fresh and natural and therefore should make up the bulk of the calories you consume. The remainder of your nutrients could come from small amounts of grains, legumes, meats, dairy, and eggs, if you are not a vegetarian or vegan.

You should also try to maintain a balance between calorie intake and calorie expenditure. Don’t eat more food than your body can utilize. Otherwise, you will become bloated, feel fatigued, toxic and gain weight. The more active you are the more you can eat and still maintain this balance.

Following these three basic steps doesn’t mean that you have to give up your favorite foods. As long as you eat mostly fruits and vegetables, there is nothing wrong with an occasional treat. Just be sure to limit how frequently you eat such foods, and pay attention to how you feel and look afterwards.

You can also view healthy eating as an opportunity to expand your range of choices by trying new or unusual foods that you don’t normally eat. If you ask a naturopathic physician, a healthy diet doesn’t have to mean eating foods that are bland or unappealing. Well chosen fruit alone, perfectly ripe and in season, can be nirvana. Try a ripe mango, banana, or cherries. The perfect gourmet salad with spinach, arugula, walnuts and cranberries with a sprinkle of gorgonzola cheese is heavenly. Try the grass-fed buffalo, the raw cheeses, the flour-less walnut, date and chocolate cake and have fun. Bon apetit!

About the Author

Is your current diet meeting your health needs? Ask our excellent natural physicians your pressing health concerns. Get your free report, read articles, and more. Visit www.MyWebND.com today.

Health Benefits Of Carrot Juice

Carrot juice has a number of health benefits. The carrot provides what is certainly the most important basic juice. The yellow color is due to carotene. Another name for this form of carotene, the transform, is pro vitamin A. Many authors write that carrots contain a lot of vitamin A. This is not actually true; what the carrot does contain is the pro vitamin. That means a substance that is converted by the body into the vitamin itself.

Carrot juice plays the most important part in an infant’s supply of vitamin A. When carrot juice is consumed jointly with milk, the utilization of carotene as vitamin A is considerably increased. A carrot and milk juice is the ideal vitamin A source for infants and can in no case lead 10 the risk of the child having too much A.

Carrots are widely used. Indeed it is estimated that in Germany carrots account for 10% of the total vegetable consumption. From the carrot juice point of view, the varieties to be employed are ideally those with the most carotene. It is fortunate that the pro vitamin is strongly colored for this means that so long as you use good colored carrots they are likely to be the best nutritionally speaking too.

As a general rule, early carrots are pale and low in carotene. Because carotene is not water soluble, but is fat soluble, there is not a very great deterioration in the vitamin content on storage.

Nursing mothers are well advised, for the sake of the quality of their milk, to take carrot juice throughout lactation. When the baby is on its way it is good sense not only to drink the juice but also to nibble a carrot when you feel hungry. For although a good sized one will provide your minimum requirement of vitamin A, 7oz (200g) of carrot contain only 50 calories, which cannot be considered to be a fattening snack.

The carrot is recorded as being used in medicine by the early Greeks and has been cherished ever since. Its juice is one of the most delicious and healthful, and alone or in combinations should be in every daily diet providing, as it does, the essential vitamin A, without the saturated fats with which this vitamin is associated in eggs and butter.

About the Author

Kevin Pederson has been managing a number of natural home remedies websites which have information on home based natural cures which can be done with the help of juices like beet, carrot and other vegetables.

5 Ways Green Lipped Mussels can benefit your Health

5 Ways Green Lipped Mussels can benefit your Health

Green lipped mussel (Perna canaliculus) is a New Zealand shellfish most commonly found growing in the clean water sea off the coast of New Zealand.

GLM (Green lipped mussel) contains many vitamins, especially the B complex group and a broad range of minerals and trace elements. It is rich in protein, provides essential amino acids and is an excellent well balanced nutritious dietary supplement.

New Zealand Green Lipped Mussel use can help with: 1. Arthritis 2. Asthma 3. Menstrual pain 4. Multiple sclerosis 5. Skin problems

GLM contains Omega 3 Fatty Acids which are known for reducing inflammation. It also contains Glucosamine and Chondroitin Sulphate which are important building blocks for joint cartilage, and may assist in the repair of joint structures. Green Lipped Mussel is thought to work by affecting the inflammatory pathway of prostaglandin and leukotriene metabolism, inhibiting inflammatory responses.

Common reasons for using Green Lipped Mussel: ? Can be used to relieve the pain of arthritis ? Can be used to reduce joint inflammation associated with arthritis ? Can be used to reduce swelling associated with arthritis ? Can be used to Assist in the management of arthritis

Green lipped mussel may even help in the treatment of joint inflammation and osteoarthritis in animals.

How much Green Lipped Mussel? The daily dosage of Green Lipped Mussel will vary greatly depending on the age of the person and the severity of symptoms. Talk with your doctor, pharmacist or health professional about how much Green lipped mussel you should take. The amount depends on the strength of the medicine and the reason you are taking Green lipped mussel. Do not take more Green lipped mussel or take it more often than what is written on the directions.

Known Side Effects of Green Lipped Mussel? Before Using: Tell your doctor if you… ? are taking medicine or are allergic to any medicine (prescription or over-the-counter (OTC) or dietary supplement) ? are pregnant or plan to become pregnant while using this medicine ? are breast feeding ? have other health problems, such as high blood pressure or heart or blood vessel disease

Side Effects: Stop taking your medicine right away and talk to your doctor if you have any of the following side effects. ? Allergic reaction: Itching or hives, swelling in your face or hands, swelling or tingling in your mouth or throat, chest tightness, trouble breathing, or rash. ? Upset stomach and gas ? Asthma ? Skin rash ? You may retain fluid while taking Green lipped mussel

About the Author

Healthy 1020 was established in New Zealand during 1994. Their aim is to supply the public with the highest quality, chemical free, natural health products. These are sourced from reliable & responsible producers world wide, supported by competent, knowledgeable staff, with professional backup from qualified practitioners. Find out more information on Green Lipped Mussel at www.newzealandgreenlippedmussel.co.nz.

Avoiding fat for healthier eating

While some fat in the diet is necessary, and it would be a mistake to try to eliminate all fat from the diet, most people simply eat too much fat. Cutting back on fat is an important part of creating a healthier diet and lifestyle.

There are a number of good reasons for cutting back on levels of dietary fat. Those reasons include:

 Lowering levels of dietary fat helps in weight loss and weight management. Fat contains twice as many calories per gram as protein and carbohydrates, so eating less fat usually means consuming fewer calories.

 Lowering fat has been shown to decrease the risk of heart disease. Dietary fat, particularly saturated fat, has been implicated as a factor in heart disease and elevated cholesterol levels.

 A low fat diet may help to reduce the risk of some forms of cancer. Although this matter has not been totally settled, there have been a number of studies which indicate that a diet low in fat can keep certain cancers at bay.

 And of course eating fewer high fat foods means that you will be able to enjoy many more low fat alternatives, such as vegetables, fruits and whole grains. Since these types of foods tend to be nutrient rich and low calorie, they can be enjoyed guilt free.

Of course cutting back on dietary fat is easier said than done, so we have compiled the list of tips for low fat healthy eating to help you get started.

 In place of spreads like peanut butter and full fat cream cheese, use lower fat alternatives such as low fat cream cheese, jellies, jams, fruit spreads, apple butter, mustard, low fat margarine, or low fat mayonnaise.

 Use high fat foods as an occasional treat, not as a dietary staple.  Use reduced fat or nonfat salad dressings whenever possible. When eating out, request the salad dressing on the side so you can compare the amount used.

 .Instead of butter or sour cream, top baked potatoes with plain nonfat or low fat yogurt. Other delicious baked potato toppings include steamed broccoli, cottage cheese, salsa, low fat cheese and low fat or nonfat sour cream.

 Get creative with seasonings to add flavor without adding fat or calories. Garnishes like lemon juice, herbs, salsa or green onions are great toppings for vegetables and salads.  Use high fat toppings sparingly. For instance, instead of using a tablespoon of blue cheese salad dressing, try using only a teaspoon.

 Avoid full fat dairy products whenever possible. Using skim milk or 2% milk instead of whole milk can make a huge difference in your daily fat intake. Likewise, low fat alternatives to ice cream, such as frozen yogurt, provide all the flavor and none of the fat.  Low fat cheeses also provide a great alternative to full fat varieties. Most varieties of hard cheeses are available in low fat versions.

 Use low fat varieties of popular snacks. Ginger snaps, angel food cake, vanilla wafers, fig bars, jelly beans, hard candy and gum drops are all excellent choices for a sweet treat.

 Instead of potato chips, which are very high in fat, choose pretzels, unbuttered popcorn and other healthier alternatives.

In addition to choosing the right foods, the preparation of the foods you buy is very important to keeping fat levels as low as possible. Proper low fat food preparation starts with buying the leanest cuts of beef, pork, fish and chicken, and removing the skin and fat from chicken breasts, legs and thighs.

Broiling, backing and grilling are generally the lowest fat methods for preparing the meats and seafood you buy. Try to avoid frying foods, and if you must fry, try to use a pan that allows the excess fat and oil to drain off easily.

Healthy, low fat cooking does not have to be boring or unappetizing. There are great many excellent recipes for low fat, healthy meals that are easy to make. The most important thing is to be an educated consumer and shop carefully for the healthiest produce, meat and seafood.

About the Author

Tony Robinson is a Company CEO, webmaster husband and dad. In his busy lifestyle he has placed importance on health and fitness. Visit <a target=”_blank” href=”http://www.eat-healthily.com”>http://www.eat-healthily.com for good eating tips and techniques to assist you maintain a healthy lifestyle.

Choosing the healthiest frozen meals

When it comes to eating healthy, fresher is almost always better. In some cases, however, it is impossible to cook fresh foods every night. For people on the go, frozen foods can be healthy alternatives to fresh products.

While there is no substitute for a well balanced, fresh cooked meal using plenty of fresh and healthy ingredients, healthy frozen meals can provide a quick and easy alternative for busy people and those who do not have time to cook meals from scratch.

No matter what type of diet you are following, chances are there is a frozen meal available to meet your needs. From low fat to heart healthy to vegetarian meals, there are a great many frozen dinners at the local supermarket or grocery store.

While frozen foods can be very healthy, it is important to keep a close eye out for potentially unhealthy ingredients as you shop. In particular, many frozen and prepared foods have unacceptably high levels of sodium. In addition, many frozen dinners, even those that use the healthiest ingredients, may use preservatives to which some people may be sensitive.

When choosing from among the many brands and varieties of frozen foods on the grocery store shelf, it is important to read the nutritional labels very carefully. These government mandated nutritional labels contain a wealth of information, but it is important to understand how to read them.

Nutritional labels provide information on such imporarnt things as calorie count, number of fat grams and amount of sodium, as well as the percentages of various vitamisn and minerals the food contains.

When examining those nutritional labels, it is important to pay close attention to the portion size. Even a small frozen dinner can be equal to two servings, so if you plan to eat the whole thing yourself, be sure to double the calories, sodium and fat content numbers.

When looking at the amount of fat in a frozen dinner, it is important to follow the widely accepted recommendations to keep the total amount of daily fat to less than 30% of daily calories. Luckily, the new nutritional labels mandated by the government makes this calculation a lot easier. Food manufacturers are required to list the amount of fat their foods contain as a percentage of an average daily diet, so it is easy to tell at a glance if a particular frozen food is a healthy, low fat choice.

In addition to keeping total fat to less than 30% of total calories, it is important to keep saturated fat levels to less than 10% of daily calories. For sodium levels, it is important to limit the amount of sodium to less than 200 milligrams for every 100 calories of food.

In addition, most experts recommend keeping your daily sodium intake to less than 2400 milligrams per day. It is important to read the labels on all frozen foods, even if they are labeled as healthy. While claiming the healthy label obligates food manufacturers to follow certain guidelines, it is still important to review the labels in order to choose the healthiest choices.

When choosing the healthiest meals from among the hundreds of varieties at the average supermarket or grocery store, it is a good idea to choose those that contain at least a half cup of vegetables, fruits or beans. Doing so will help you ensure that the meal you choose is healthy and nutritious.

Finally, since you are in the grocery store already, why not make a stop at the salad bar for a healthy addition to your frozen entr?e. Many large grocery store chains have installed wonderful salad bars stocked full of the freshest fruits, vegetables and garnishes, as well as a great selection of low fat and nonfat salad dressings.

About the Author

Tony Robinson is a Company CEO, webmaster husband and dad. In his busy lifestyle he has placed importance on health and fitness. Visit <a target=”_blank” href=”http://www.eat-healthily.com”>http://www.eat-healthily.com for good eating tips and techniques to assist you maintain a healthy lifestyle.

Asthma Education is Critical for Community Health

One of the keys to effective asthma treatment is asthma education – not just for the patient but for everyone involved in his or her life. Rather than treating asthma like a string of isolated asthma attacks, doctors are now treating asthma as a chronic condition that is affected by nearly every aspect of the patient’s life. Instead of focusing on acute care intervention, doctors now focus on daily management, medication and monitoring to help minimize symptoms of asthma and lessen the severity of asthma attacks when they do happen.

Asthma education is a key part of that management. By teaching the patient and his family how to monitor his own condition, what causes flare-ups of symptoms and how to avoid them, doctors can reduce the number of hospitalizations and emergency room visits due to asthma. Using a peak flow meter, an asthmatic can keep track of his lung capacity – and seek appropriate treatment if it wanders into the danger zone. Education about asthma can impress upon him the importance of measuring every day – and keeping careful records.

Extending that education into the community can literally save your child’s life. Something as simple as spending an hour with a third grade class to show them how to help someone having an asthma attack can pay back unexpected dividends. After all, wouldn’t you rather know that all of your child’s classmates will recognize an asthma attack – and do the right thing when they see one?

The administration of your child’s school is another place where asthma education can pay off big dividends. Many schools still don’t understand how vital it is that a child with asthma has his inhaler with him at all times. When schools deny an asthmatic child his right to carry his inhaler for fear that other children will find a way to abuse it, the results can be disastrous. Making the effort to do a bit of advocacy and asthma education can literally make the difference between life and death.

Community asthma education can also make a big difference in whether or not children with asthma are properly diagnosed. Many people still don’t recognize the symptoms of asthma unless they see an acute attack – but mild asthma, and the symptoms of chronic asthma can be devastating to a child’s life. Chronic respiratory illnesses, bronchitis, pneumonia and chest pain can keep children out of school and in the emergency room. By educating the community through public service announcements, school outreach programs, clinic visits and physician incentives, many children with hidden asthma can be reached and treated, reducing the overall costs of health care as well as improving the individual child’s health.

Like diabetes education ten years ago, asthma education today can help alert parents, identify those who suffer from asthma and make sure that appropriate treatment is available to everyone who needs it. This is especially important in the case of childhood asthma, where the diagnoses and treatments and standards of care so often seem to be inequitable. Asthma education can help ensure that all parents are aware of the standard of treatment that their children SHOULD be getting – which is the first step to ensuring that the children get the care that they require.

About the Author

Visit Medopedia.com for more information on living with asthma and treatments for asthma.

My Pyramid To Health And Fitness

Remember the old Food Pyramid that we were all taught in school? You know, the one that told us to eat more ‘grains and carbohydrates’ than anything else? Last January the U.S. Department of Agriculture issued a new symbol and interactive food guidance system called “MyPyramid”. This picture, which replaces the Food Guide Pyramid introduced in 1992, is part of an overall system that emphasizes the need for a more individualized approach to improving diet and lifestyle. The system embodies the recommendations of the 2005 Dietary Guidelines for Americans, which advise how proper dietary habits can promote health and reduce the risk of major chronic diseases for people two years of age and older.

True health and fitness professionals are not huge fans of ‘one size fits all’ nutritional programs. As a matter of fact, the reasons most diets fail is that they try to fit you (an individual) into a program designed for everyone. Honestly, did we ever believe that one dietary recommendation (the old Food Guide Pyramid) was valid for everyone in the USA?

This strong aversion to the ‘one size fits all’ dietary guideline is exactly why we like the new MyPyramid so much. Take for example this quote copied directly from the MyPyramid website: “One size doesn’t fit all. MyPyramid Plan can help you choose the foods and amounts that are right for you. For a quick estimate of what and how much you need to eat, enter your age, sex, and activity level in the MyPyramid Plan box. For a detailed assessment of your food intake and physical activity level, click on MyPyramid Tracker.” (Source: mypyramid.gov)

What We Like About The New Guidelines:

The United States Department of Agriculture (USDA) has done a fine job of updating the Food Guide Pyramid and adding specifics that we find helpful. For example:

1) MyPyramid make a distinction between ‘grains’ and ‘whole grains’, which is critical for life-long health and fitness.

2) Rather than just suggesting we ‘eat fruits and vegetables’ (which may prompt some to drink fruit juice and think they’re being healthy), MyPyramid encourages the consumption of a broad range of fresh fruits and vegetables while at the same time discouraging fruit juices (which are often lacking in nutrition and full of empty calories).

3) MyPyramid suggests that we consume low-fat dairy products, rather than just dairy products. Some milk, and most cheeses, are FULL of saturated fat and may be harmful. The new recommendations take this into account and prompt us to look for healthy dairy choices.

4) Just like it does with the dairy category, MyPyramid tells us to search out low-fat protein choices like fish and nuts. The new guidelines even teach us about healthy oils vs. harmful fats.

5) Finally, and most importantly, MyPyramid actually discusses exercise. Finally! The guidelines demonstrate the difference between moderate and vigorous activity, and provide broad recommendations targeted towards the average American.

What We Don’t Like About The New Guidelines:

1) The MyPyramid website (mypyramid.gov) has a section called ‘My Pyramid Plan’ that estimates BMR (Basal Metabolic Rate). In other words, this site estimates how many calories we should consume each day. The problem is that they (the USDA) use only our age, sex and physical activity level to determine our caloric goal. No mention is made of height differences or the amount of lean muscle mass we have on our frame. Lean muscle mass is a huge factor in determining caloric needs, so we were disappointed to see that it’s not included in these calculations. Broad generalizations like this fail to take into account individual differences, and thus are almost always sure to be inaccurate for many of us.

2) The ‘Physical Activity’ section of MyPyramid fails miserably in that it doesn’t provide the exercise education we need in order to be successful. No mention is made of the differences between aerobic and anaerobic exercise, or the role of resistance exercise in a healthy lifestyle.

While the new USDA guidelines are certainly much better than the old Food Guide Pyramid, we were still discouraged to see that MyPyramid does not fully address exercise. Until we as a nation understand the basic facts about exercise, we will continue to struggle with fat and weight issues.

About the Author

Tracie Johanson is the founder of Pick Up The Pace, a 30-minute exercise studio for women focusing on fitness, health and nutrition for maximum weight loss. Please visit http://www.letspickupthepace.com/ for more information.