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The Exercise/Nutrition Link or Why The Food Pyramid Failed
By Chiffonade
Lots of us grew up with the Four Food Groups: Meat, Dairy, Produce and Bread. In a broad sense this was an accurate description of the American diet but eventually, someone pointed out that lumping brown rice in the same category as Frosted Flakes was a mistake. Thus, in 1992, the Food Pyramid was born.
Although a vast improvement, it still missed the mark. My favorite description of the Food Pyramid is: Even when they had it right, they got it wrong.
If I had to choose a single glaring misstep, it would be the use of the word servings. I define a serving as a third of my plate. A portion; one component of a meal that includes a protein, a starch and a vegetable. So when the government told me it was ok, no, advised to consume eleven servings of bread, cereal, rice and/or pasta, I was happy to oblige. Eleven bowls of cereal? Or eleven portions of rice? Eleven bowls of SPAGHETTI? OMG, where do I sign up???!
Americans chowed on carbs to our hearts’ content, not paying any attention to our skyrocketing blood sugar levels. Then, the pendulum swung radically in the other direction and out of this craziness came such fad diets as Atkins. Stop the madness. I want to get off.
Thankfully, the revised verbiage used with the pyramid is much clearer. This clarification came too late for those of us who got fat on Snackwells. I count myself amongst this group who believed one box = one serving. After all, they had less fat so I could eat MORE!
“What am I doing wrong?” I asked, truly puzzled. Step 1 was figuring out that I needed to throw away the term “serving.” My consumption of food had to equal whatever quantity delivered the recommended daily allowances of necessary vitamins while consuming the least amount of saturated fat possible. OK. I changed my diet to reflect the food suggestions of the pyramid but in amounts that were nutritionally and calorically proper for me. I also figured out that Snackwells had calories. I quit them altogether.
And I still didn’t lose weight.
“I’m eating right, what the heck is wrong???” I asked myself as I went to my sedentary desk job every day. Then it clicked. Step 2. Calorie expenditure. The missing piece of the Food Pyramid. In order to decrease body mass, I had to expend more calories than I was taking in, regardless of the nutritional value of those calories. EUREKA!!
Immediately on the heels of that revelation, I realized with horror that this means (hang head and groan), I had to exercise. Oh for the love of…
Who has time? Where the heck am I going to find an hour to dedicate to deliberate exercise, plus commuting time to and from a gym, in addition to showering time?? It would be a feat of scheduling but I had to get it figured out or I would never be my best physical self.
So I began waking up earlier. This is not as easy as it sounds. When that alarm clock goes off, the first thing to spring into action is my Excuse Gland (glandus lethargus). This tiny glad works full tilt cranking out, like so much hormone, all the reasons why I can’t go to the gym. My morning coffee stills the gland so I dress in my exercise gear and head to the gym. In the dark.
I take the 6:00 a.m. class and survive. And a monster is born. I now need to exercise. I crave exercise. I like being strong. I’m the first to volunteer for a physical task, “no don’t call your brothers, I’ll help you move the armoire.” I love being considered strong by my friends. i.e. Recently I got recruited to help move a soda machine. The endorphins are better than drugs but not quite as good as sex.
I metabolize my food efficiently. I began losing weight.
The Pyramid is a wonderful guide to the food portion of the calorie exchange but it’s not the whole story. It will never be complete until it includes a tier on exercise. This tier can be made up of three components: Strength, Cardio and Flexibility. My exercise tier will fit nicely between the grain layer and the produce layer of the existing pyramid.
I recently visited Canyon Ranch with my boyfriend. It was the trip of a lifetime for me and it lived up to every expectation I had – surpassing most. I took full advantage of the facilities, the extremely healthy dining, and exercised two, sometimes three times a day.
One area of interest was their staff of experts, most notably the exercise physiologists. I booked my “Rx For Exercise” session just after booking their entire culinary program. (After all, first things first!)
I met with a lovely woman named Teri. Fit beyond belief, she was indeed a good advertisement for her own exercise knowledge and a brilliant example of the Canyon Ranch lifestyle. We discussed my reason for the appointment: Although I exercise consistently five times a week, progress on the scale has stalled. She did an intake on me including my exercise and eating habits, then put me, wearing a heart monitor, on a treadmill.
The treadmill exercise was indeed an eye opener. I can describe it in three stages: Conversing Comfortably; One Word Answers; and Sucking Wind. Granted, she had to push me pretty hard to get me to the sucking wind stage. The most notable reaction I got from her was when she brought me down from high cardio to normal heart rate. I quote: “Hmmmmm.”
When we conferred after the treadmill test, she gave me the news I dreaded. “I was amazed at how fast your heart rate returned to normal. This indicates an extremely high fitness level. You have to get out of your comfort zone to a heart rate of 155 and stay there for fifteen minutes in order to utilize your stored energy*.” (*A nice way of saying “fat.”)
“I want to tell you something that might be pertinent,” I started. “You didn’t ask me and I didn’t see it written down on your paper, but I’m 49.” After her initial shock, she said she thought I was about 35. She complimented me on my diligence in working out and eating right and assured me that if I applied the tactics we discussed, I would reach my fitness and weight goals.
So now we’ve reached the part of the story when I tell you why I exercise which is actually two-fold. First, I’m fighting Father Time with everything in the arsenal. Don’t get me wrong, I don’t ever hide my age. I simply want my body to reflect the youthfulness of my ideas. I want to continue to be able to move around, lift heavy objects and be as physically self-sufficient as possible for as long as possible. Second, I can’t live on sprouts. I need to enjoy pasta, bread, seafood, meat and the occasional dessert. I’m a better than average cook – I want to enjoy the perks of that talent.
Why we exercise is almost immaterial. That we do it is the point. Eating well and regular exercise go hand in hand to keep our bodies able. Practicing one without the other will yield limited results.
If you are so inclined, try adding exercise to your life. Start slow. Overdoing it is the number one killer of exercise plans (and good intentions) all over the world. Keep at it. Build on successes. Modify moves that don’t work for you. What’s the best exercise program for you? The one you’ll do regularly. What’s the best diet? One that will honor your body and serve your energy needs.
And feel free to cut and paste my tier into the Food Pyramid. We’ll get it right even when the brainiacs at the Federal Government dropped the ball.
<3 Chiffonade
Older entries...
The Only Time It’s OK to Tailgate in New Jersey
July 14, 2008
Tailgating is a new animal to me. Arriving at an event three hours before it begins seems like an awful lot of waiting. However, if you have great fellow fans, excellent food, and a primo parking spot – it’s a party.
Over the weekend, I enjoyed a tailgating experience that was second to none. We had a sumptuous repast while awaiting the start of a RUSH concert. Bro suggested menu items and I went to work.
I made my signature salsa, guacamole (with blue corn chips), a nice cocktail sauce for boiled shrimp and Ceviche. My BF made wild rice salad because, if you know anything about me, you know I don’t do rice. I can’t even be left alone with it in the kitchen while it’s cooking or – BLADOW – Joint compound. Wegman’s cookies made a tasty dessert.
As our group sat and reminisced about the band, we couldn’t help but notice the plethora of burgers and dogs surrounding us. There’s nothing wrong with a burger or dog but it seemed like no one had any imagination! In our little camp, chip after chip dunked into salsa and guac. Shrimp after shrimp got dunked in cocktail sauce. Then we moved onto the main course.
The rice salad was refreshing with its fresh parsley and chopped craisins. A touch of olive oil, S&P and finely chopped shallot gave the palate plenty to do. The Ceviche really hit the spot. Copious amounts of lime-spiked beer were consumed (not to mention a couple of Grey Goose and Pomegranates.)
Ceviche is generally made using raw seafood, employing only lime juice to “cook” it. Personally, if I didn’t witness the fish being hoisted into the boat by the fisherman who caught it, I tend to blanch the seafood for 90 seconds in boiling water. It’s safer that way. It sets the fish and kills the nasties.
With summer in full swing, this Ceviche will be a real crowd pleaser amongst the adventurous seafood-loving guests at your table. If you do tailgate with it or serve it outdoors, please remember to keep it on ice to retard spoilage. The only green I like at my gatherings is a rolling lawn speckled with adoring fans or picnic-goers tossing Frisbees.
Ceviche
1.5 lbs. Bay Scallops
1.5 lbs. calamari (bodies and tentacles)
1 lb. small shrimp (26-30’s)
2/3 cup fresh lime juice
½ cup tiny dice* of poblano pepper
¼ cup tiny dice of red bell pepper
¼ cup tiny dice of yellow bell pepper
¼ cup tiny dice of red onion
Salt
Freshly ground Pepper
1/3 cup Extra Virgin Olive Oil
¼ cup chopped cilantro
The poblanos give a hint of spice but if more heat is desired, feel free to add a teaspoon of chile paste or a teaspoon of chopped chipotle en adobo which will also give a smoky flavor.
Set a large saucepan of water to boil. Set a bowl of ice water in the sink and have a large strainer handy.
Examine and clean the seafood. Slice the bodies of the calamari into very thin circles, approximately 1/8” thick. Remove the beaks from the tentacle end. (If you purchase “cleaned” calamari, this may have already been done but check anyway.) Shell and devein the shrimp, then slice each shrimp into half vertically (down the length of its back).
Once the water is boiling, add about 2 tablespoons of salt to it and let the salt dissolve.
Add the seafood to the boiling water and stir. Time this for 60-90 seconds or until the seafood turns barely opaque. (The water may not come back to a boil.) Immediately drain the seafood, shake out as much water as possible, then plunge it into the ice bath. Allow to cool completely.
Meanwhile, add the lime juice to a large bowl. Drain the cooled seafood well and add it to the bowl with the lime juice. Add the diced peppers and red onion. Sprinkle with salt and pepper to taste. Mix well. Store the seafood mixture in the refrigerator in a large ziplock bag. This can be done 4 hours in advance. Shift the ziplock bag occasionally while it’s chilling to redistribute the lime juice.
I like to leave the seafood in the lime juice unencumbered by the olive oil for as long as possible. Just before service, add the olive oil and cilantro. Toss well and taste for seasoning, adjusting** if necessary. Serve chilled, topping each serving with a little more olive oil.
* Also called a “brunoise.”
** Food that is to be served chilled will require a bit more salt than food served hot as cold dulls the flavor slightly.
READ AND COMMENT
From Rags to Chiffonade
June 5, 2008
Given this is my maiden voyage blog entry on Cassandra Crossing.net I feel a sort of “introductory” piece is in order. I am classically trained and prepare about seven different ethnic cuisines. I enjoy baking and cheesecake is a specialty. I live for Christmas Eve and ponder that meal all year. I give food gifts. Food is my “I love you.” Food is my “I’m sorry.” Food is my “I hope you feel better.”
I was lucky enough to be born into a family of extremely gifted and imaginative cooks. When times are lean, knowing how to turn $3 into a feast is a worthwhile talent. My mother enjoyed cooking a great deal and there was always room at the table (if not in her budget) for friends and last minute guests. Dad is the Culinary MacGyver, able to turn pantry staples into plates of glory. My brother is an accomplished cook and flexes his culinary muscle in the form of parties and wonderful progressive dinners. He’ll tell you he’s not a baker but will then produce a platter of perfect biscuits. It’s not quite a lie… perhaps a self-deprecating but sincere belief that his baking leaves something to be desired. My aunt is a premier baker, even now over 80. There isn’t a lady on the planet who can whip up an array of Christmas Cookies like my aunt. I’m involved with a man who respects my passion for cooking and encourages me to stoke that fire.
Food is more than gasoline for the body. It should nourish the soul, calm the spirit and power the brain as well as assist in propelling our bodies through the day. What’s more comforting than a bowl of stew after work or a cup of hot chocolate on a frigid night? I depend frequently on a handful of granola if I’m feeling sluggish in the afternoon. And don’t get me started on breakfast or we’ll be here all day.
We use food for celebrations, for healing, for sustenance – so why not do it proud? One doesn’t have to prepare cassoulet on a Thursday night to honor food and the role it plays in our lives. A simple spaghetti al oglio will do just fine…But make it real. Good, flavorful spaghetti, fresh garlic, the best olive oil, fresh parsley. Only fine ingredients will make such a simple, basic dish sing.
As you get to know me, you’ll sense a strong disdain for the likes of Sandra Lee who take chemicals, add an egg and oil, apply heat, then call it “food.” Lee has provided the culinary community with some of the best comedic material since Laurel and Hardy and the Three Stooges mastered pies in the face; store bought pies, of course. I don’t like it when food is bastardized into something ugly then sold as something good under the guise of “quick, easy and economical.” Lee’s take on “food” is neither quick, nor easy nor affordable – and never approaches tasty. It would behoove the food-buying public to steer clear of her practices or you’ll just make the medical community richer down the line.
My personal pleasure is to watch someone taste a food product I created, then watch the blissful eyes roll up in the head. Oohs and aahs are nice upon presentation but that first bite is so telling on the face of a guest. If I’ve spent hours in the kitchen and worked like a dog, it’s all worth it when the enjoying begins.
I’m glad you discovered Cassandra Crossing.net because if you are a foodie to any degree; you like cooking food, talking about cooking food, if you like dining out and had a great experience or just love food – we want to hear about it here. We are like-minded people and this is a safe haven for those who can be in the middle of a conversation about plumbing and somehow magically, that conversation shifts to food.
I hope each month to relay an experience or moment of culinary enlightenment – and visit recipes classic and new. Food is community – and welcome to ours.