New Site

I know I haven’t written in a while, but I now have a new site. Www.SwagNotSwine.com please follow me.

My goal with this segment is to not only continue with a pork free diet, but a more healthy diet overall. No more sugary drinks and snacks, and avoiding all other high calorie and fat intake, and depending on healthier alternatives. Not only will I be documenting my personal progress, but sharing positive advice, support and information for all of you to also begin or continue a healthy, positive lifestyle.

Change is good and it’s good to change. Enjoy!

-Samantha Jonas-Rongo

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Food Pyramid Turned My Pyramid Turned My Plate

Most of us have seen the iconic USDA Food Guide Pyramid at some point. It was first introduced in 1992, was remade in 2005 as My Pyramid, and in 2011 was changed to My Plate. All of these eating guides incorporate the different food groups and try to give us an understanding of how to eat a healthy diet. But have you ever wondered if they are correct? Who wrote them?

What research are they based on? Does profit or the food industry create a bias in these models? Why have they changed? Do you really need to eat 11 servings of grains in a day? Is there really a one size fits all diet? This article will help you understand the answers to all of these questions.

Food Pyramid

THE FOOD GUIDE PYRAMID

The original Food Pyramid was created in 1992 by the United States Department of Agriculture. It became the uncontested model for a “healthy diet” in schools, doctor’s offices, on food labels, and in the media. For more than 20 years, Americans tried to follow this high-carbohydrate, low-fat diet recommended by the Food Pyramid. The results are in, and sadly Americans are sicker and more over weight than ever before in our nation’s history. So what went wrong?

As the Food Pyramid held the power to greatly influence the multibillion dollar food industry, was the original Food Pyramid solely based on nutritional science, or was it was influenced by commercial interests? As more research has been done, it has become clear that a diet high in carbohydrates and low in fat is not optimal for disease prevention. (1)

A diet high in pasteurized dairy and carbohydrates causes inflammation and an overly acidic body pH, which is an underlying factor in almost every chronic disease. (2) It is also clear that many people are allergic to or have a difficult time digesting dairy and grains.

The Healthy Eating Pyramid has six levels. Foods from the six major food groups are shown in the levels of the Pyramid. The food groups are:

  • grains;
  • vegetables;
  • fruits;
  • milk and dairy products;
  • meat, fish, beans and nuts;
  • oils and fats.

File:MyPyramidFood.svg

MY PYRAMID

The 2005 My Pyramid model, which was like the original one turned on its side, was heavily criticized from the beginning as being too confusing and overly vague. The one good thing about this model was that it incorporated exercise as one of the “steps to a healthier you.” However, it still placed grains as the largest source of calories and did not incorporate our need for healthy fats.

With the massive increase in processed foods, this model did not help Americans navigate all of these choices. Many products advertised the number of “whole grains” it contained while being full of refined sugar, food additives, trans fat, genetically modified corn and soy, preservatives, artificial colors and flavorings, and other unhealthy ingredients. (3) A great example of this is breakfast cereals. The idea that Lucky Charms, Coco Puffs or Cinnamon Toast Crunch is a good and healthy breakfast choice—just because it contains whole grains—shows how far off track we’ve gone.

MyPyramid was a visual illustration of suggested healthy eating habits and physical activity. Like its predecessor, the Food Guide Pyramid, MyPyramid combined the government’s dietary guidelines and recommended allowances into six food groups. But instead of illustrating the number of servings based on a one-size-fits-all 2,000 calorie intake, the MyPyramid symbol itself showed six vertical color bands, each representing varying proportions of the pyramid. These colors represented the food groups as follows.

  • Orange for grains
  • Green for vegetables
  • Red for fruits
  • Yellow for oils
  • Blue for milk
  • Purple for meat and beans
  • Fruit Group should provide 4 daily servings, or 2 cups.
  • Vegetable Group should provide 5 servings, or 2.5 cups.
  • Grain Group should provide 6 ounce-equivalents (1 ounce-equivalent means 1 serving), half of which should be whole grain..
  • Meat and Beans Group should provide 5.5 ounce-equivalents or servings.
  • Milk Group should provide 3 cups/servings.
  • Oils should provide 24g or 6 teaspoons.
  • Discretionary Calories: The remaining amount of calories in each calorie level after nutrient-dense foods have been chosen. Up to 267 calories could be consumed in solid fats or added sugars if the other requirements were been met

MyPlate Food Pyramid Replacement

MY PLATE

In 2011, the new “My Plate” was introduced. This is a significant improvement from its predecessors as it is much easier to visualize what it actually means on your plate. My Plate really makes meal planning easier. Just by looking at the icon, you know right away that vegetables and fruits should take up half the plate (with the veggie portion being a bit bigger), and grains and protein foods should take up the other half (with more grains on this side). And with a side helping of dairy, you’re reminded to include milk or another dairy food (like cheese or yogurt) in your daily meal plan.

Because My Plate is a divided plate, no one food group overpowers the others. That’s because dietary guidelines encourage eating a variety of foods and discourage “super-sized” portions which can lead to weight gain and obesity.

Although the food guide icon has changed, the USDA’s message about eating well has stayed the same. Everyone still needs to eat lots of fruits, vegetables, and whole grains, along with lean meats or other forms of protein and low-fat dairy products.

Oils provide important nutrients and are recommended in small amounts but aren’t included on the My Plate icon. Choose oils over solid fats, but limit the amount you eat.

Exercise is also no longer included in the icon, but it’s still an important component of a healthy lifestyle. Everyone should and will benefit from exercise. Starting at 2 years old, kids need at least 60 minutes of moderate to physical activity each day.

Criticisms are that it still does not help us navigate what kinds of foods should be in each category. Before the industrialization of our food supply, these categories were very simple. Now we are bombarded with thousands of choices and new “food products” on the shelves of the supermarket every week.

So what should we eat!? The question, “what is a healthy diet?” seems to still remain once we take a deeper look at the shortcomings of these food models.

Week 3 of Budget 101

Part 3: Save on the Big Things

After spending the last week sorting out your budget and then recording all your purchases, you hopefully now have a fairly clear idea of where your money is going.  Over the next 6 weeks be sure to keep those worksheets handy–you will need to adjust your amounts as we work to lower expenses in the various categories.  Be sure to also continue recording all your purchases in the expense tracking worksheet too!
(NOTE: If you are new to “Through The Eyes Of I” or missed out last week, you might want to start at Week 1 of Budget 101 before starting this week’s assignment!)

This week we are going to tackle lowering the BIG 3:  Housing, Transportation, & Insurance.  I will readily admit that this is not my area of expertise.  Not even close. From this point forward it should be known that you are taking financial advice from a girl who thinks a cute pair of designer shoes or a great book is a perfectly reasonable investment, not just an impulse buy.

In other words, some of this stuff is a little over my head.

Since this kind of stuff overwhelms me, I’m guessing that it probably overwhelms many of you too. So let’s figure it out together and be better for it.  Luckily for us, the internet is a vast pool of knowledge.  This week, we’re going swimming.

I think the most important thing to keep in mind when it comes to your finances and the money you’re spending is this premise: Everything is negotiable.  

The great thing about NOT being socialists is that we live in a country where companies have to compete for OUR business. This is something they don’t really want you to figure out.  Most companies would rather have you believe that they are doing you a favor by financing your home or car, or providing insurance, because if you believe that, you’ll pay whatever they tell you to.  The truth is that they NEED your business, and that if they are not willing to negotiate, there is probably someone else out there who will.

Knowledge is power; use it to your advantage!

When it comes to saving money on your housing costs there are a lot of factors that will come in to play, far too many to get into specifics here.  Do you rent or own?  Do you owe more on your house than it’s worth?  Are you looking to buy?  Are you in an apartment? Is your lease coming due soon?  Your individual circumstances will determine your course of action, or even whether there is a course of action possible.

As far as transportation costs go, unless your vehicle is constantly in need of repair or way more expensive than you can afford, it is almost always more cost effective to stick with the car you have than get a different vehicle. Thus, your current car payment is probably not going to change much.  That said, if you need a new car, it is almost always better to buy used than to lease or buy something brand new. Your auto insurance, on the other hand, can definitely be negotiated!

Likewise, health, life, & home insurance prices can also be negotiated and shopping around pays.  When my Husband and I needed health insurance last year, we took a lot of time to price things out.  When we took into consideration how little we actually go to the doctor, we discovered that it made a lot more sense financially to buy only catastrophic coverage with a high deductable, then to pay a huge premium each month for medical coverage we weren’t using.  As with most things, it is very important to do the math!

How to negotiate when chartering a gulet

Here is your assignment:

1. Research options for lowering your mortgage payment or rent

Once you’ve done your homework, decide if making some changes or re-negotiating your rent or mortgage would be the right solution for your family.  I found some awesome, super informative, and, most importantly, short articles to start with:

How to Lower Your Mortgage Payment Without Refinancing (homeowners)

How to Negotiate Low Mortgage Interest Rates [Video] (homeowners)

I Owe More Than My House Is Worth (homeowners underwater)

How to get the best mortgage rate (looking to buy a home)

How to negotiate lower rent (renters)

Tips for Reducing your Insurance Premium

2. Research options for lowering your insurance rates

If you haven’t shopped around for auto, homeowners, health, or life insurance lately (or ever) then you need to.  Do some due diligence to find out what options are available, then make some phone calls (or send some emails) and get new quotes.  You might be surprised at how much money you can save.

 Here are some great articles I recently wrote to get you going:

What Every Mom Needs to Know About Insurance

9 Smart Ways to Save on Car Insurance

12 Smart Ways to Save on Home Insurance

It’s only two tasks, but this should be plenty to keep you busy this week!  If it seems daunting, just remember that every dollar saved on your mortgage, rent, vehicle, or insurance is a dollar that can be spent on shoes.
Stay tuned for another riveting installment next Sunday and don’t forget to let me know how you’re doing! What big things do you want to save money on?  Do you think it will be possible?  What is something you know you can’t save on?

Simple, Healthy Baked Avocado and Egg

Simple, Healthy Baked Avocado and Egg

Avocado Baked Eggs | thetwobiteclub.com

Avocado Baked Eggs are made by filling creamy avocados with eggs and then baking and seasoning them in the oven until the yolk is set to your liking. This dish really couldn’t be any easier to pull together.  It’s fresh, simple, smooth and tasty.  Avocado, egg, seasoning, bake… done!

You can decide to add a couple of add-in ingredients, which you totally don’t have to do, but bacon and cheese seems like it would be amazing!

You could go Italian and do tomatoes and basil, go Greek and do feta and oregano.  Or how about tex mex!  Salsa avocado baked eggs, anyone? Either way, these avocado baked eggs are a perfectly decadent, filling, and gorgeous breakfast!

INGREDIENTS:

  • 1 avocado, or more.
  • 2 eggs per avocado. (I recommend medium or large eggs)
  • Adobo or salt and pepper
  • optional add-ins* (cheese, bacon, tomatoes, green onions, salsa, fresh herbs, etc.)
    • If using bacon, cook and set aside.

INSTRUCTIONS:

  • Slice your avocado in half lengthwise to the pit.  Twist the two sides in opposite directions and gently pull apart.

  • Remove the pit. Scoop out a little of the avocado from the center to make a little additional space for the egg.

  • Season the avocado with Adobo. If Adobo is unavailable, salt and pepper will do perfectly fine.

FOR EXTRA JAZZ: Sprinkle a small bit of your choice of toppings into the hole for the egg, then gently crack the egg into the avocado.

  • Crack your egg inside the avocado. If you like, place avocado in shallow dish that you will be baking them in ahead of time in case the egg spills out. Extra large eggs tend to always spill over.

20140814_104710

  • Top with the remaining toppings of your choice and season again with Adobo or salt and pepper.
  • Bake at 425 degrees for 15-20 minutes, depending on how you like your yolk set.  Check after 15 minutes and then continue cooking to your liking.

I’m all about a little bit of texture, and, to be honest, when you eat these on their own it’s soft even more due to the avocado and egg.  Spread that avocado and egg on a nice slice of toasted bread and you’ve got the much needed texture.

Avocado Baked Eggs ~ Creamy avocado baked with eggs, salami, and white cheddar cheese.

*The optional add-in toppings I used in the photo above were sliced salami and shredded white sharp cheddar cheese

My favorite way to eat avocado baked eggs is spread on toast.  YUM!

Enjoy,

Samantha Jonas-Rongo