S pr i ng 2 0 1 3
health | wellness | nutrition
Spring into a healthier you!
My plate & healthy weight
ChooseMyPlate.gov is the current official United
States Department of Agriculture food guidance
system. These new health/nutritional guidelines have
replaced prior renditions spanning more than a 100
years of advice! No longer, The Basic Seven, The Basic
Four, The Hassle-Free Daily Food Guide, The Food Wheel
and the well-known Food Guide Pyramid.
ChooseMyPlate.gov provides a detailed list of fruits,
vegetables, grains, protein foods, dairy and oil food
groups. Each food group includes general selection
advice, a consumer message as to how much a
particular food group should occupy on your plate
and a food gallery that serves as a visual photo gallery
of portion size examples. ChooseMyPlate.gov also
provides a user friendly tool, Weight Management &
Calories, that can help you plan, analyze and track
you diet & physical activity!
For more information please visit www.ChooseMyPlate.gov
Mystery of metabolism
Calorie intake
{
Knowing what factors impact metabolism
is important! Some things to consider…
Total body weight & size
A larger, heavier body burns more calories at
rest than a small one. (Note: Not a reason to gain weight!)
Genetics
There is a wide variation across the population!
Age
Younger bodies burn more calories at rest
than older ones. Many age factors involved:
decreased muscle mass, less physical activity,
and varying hormone levels.
}
Eating significantly fewer calories than your
body needs lowers metabolic rate. It triggers
a survival mechanism in the body resulting
in energy conservation at a cellular level.
Meal frequency
Your body burns calories to digest and
metabolize food – about 5-10% of calories
eaten. This is called the thermic effect of
food. Eating more frequently increases this
aspect of metabolism and can help control
hunger.
Other factors
Extreme ambient temperatures, caffeine,
certain medications and botanicals,
smoking, stress, fever, wound healing, and
amount of sleep.
Spr i ng 2 0 1 3
health | wellness | nutrition
Interesting Fact
A Food and Health Survey by the International
Food Information Council reported that 65%
of over a thousand respondents stated they
use media to guide their food and nutrition
practices.
Things to remember
Trend-setting
Principles that have
stood the test of time
Popular themed diet books
Juicing
Juicing is a great approach to delivering high
nutrient density in a fresh and compact manner.
Juicing programs can vary from acting as meal
replacements to accompany healthy eating or as
month long health sabbaticals.
Paleo
A paleo or paleolithic diet, also known as cavemen,
stone-age or hunter-gatherer diet consists of fruits,
vegetables and grass-fed wild and lean protein
and is devoid of grain, dairy products and refined
sugar, salt and processed oils. The paleo diet is antiinflammatory and provides more omega-3 fatty
acids than the typical American grain and dairybased diet rich in grain-fed meats.
Clean
Clean eating refers to eating with attention
to minimizing the toxic load from pesticides,
insecticides, mercury and other contaminants. It
includes a focus on sustainable food practices for
individuals and the environment.
When people decide to embark on
a diet, they are making a decision to
pay attention to what they are eating
and they are making a decision to eat
something else instead!
Unless you are eating truckloads of lowstarch vegetables, calories matter and
hence portion size matters.
Focusing on low calorie-density foods that
are high in physical weight is a life-long
weight control tool (look up Volumetrics for
more information).
The National Weight Control Registry reports
that 90% of successful losers exercise for 1
hour every day.
Seventy-five percent of successful losers
weigh themselves at least once per week.
Maintaining awareness, not fixation, of
your weight is valuable feedback to assess
whether or not your behaviors are having
the intended results.
It is natural for motivation to wax and
wane, but a daily commitment to healthy
behaviors equates to long-term success on
the topic of weight.
Reads & Resources in the Spotlight
Shred: The Revolutionary Diet: 6 Weeks 4 Inches 2 Sizes
The Plan: Eliminated the Surprising “Healthy” Foods that are Making You Fat – And Lose Weight Fast
Wheat Belly: Lose the Wheat, Lose the Weight, and Find Your Path Back to Health
The Virgin Diet: Drop 7 Foods, Lose 7 Pounds, Just 7 Days
Questions? Comments? – [email protected] | www.lpmhci.com
The WellCrafted Newsletter is written, compiled, and edited by marketing consultants, food service professionals and chefs. The views presented here are not necessarily those of LPM
Holding Company. Content provided by Wellness Concepts, Inc. This newsletter is not intended to provide advice on personal health matters, which should be provided by a qualified
health care professional. Design ©2013 LPM Holding Company, all rights reserved. PR0313-A