Music: Horchata

Music: Heart of Gold

I want to live,

I want to give

I've been a miner

for a heart of gold.

I've been to Hollywood

I've been to Redwood

I crossed the ocean

for a heart of gold.

Keep me searching

for a heart of gold

You keep me searching

for a heart of gold

And I'm growing old.

I've been a miner

for a heart of gold.

What is the Power Plate

What is the Power Plate was originally published on livestrong.com

The Power Plate is a food guide which encourages consumption of nutrient-dense, plant-based foods. The Power Plate diet is represented by a circle, or plate, divided into four equal wedges. The wedges represent fruits, grains, legumes and vegetables. Unlike other food guides, such as the U.S. Department of Agriculture's Food Pyramid, the Power Plate does not call for specific portion sizes or food hierarchies. Rather, it advises that you eat a variety of foods from all four food groups each day. Consult your doctor before beginning any new diet.

Previous Food Guides

According to the University of Florida's online history of the food pyramid, the first widely published food guide appeared in 1916. The first food pyramid, which employed a graphic to show recommended proportions, was conceived in the 1960s, due to concerns over an increasing trend toward heart disease in Americans. The food pyramid continued to evolve, and in 2010, the Physicians Committee for Responsible Medicine petitioned the USDA and the Department of Health and Human Services to adopt the Power Plate diet instead.

Reasons for the Power Plate Diet

The PCRM developed the Power Plate diet to replace the USDA's existing MyPyramid food guides. A 2010 report in the "Marianas Variety" newspaper lists several of the PCRM's reasons for requesting the change. These include limited scientific knowledge concerning the risks and benefits of nonessential foods in the MyPyramid food guide, which include eggs, yogurt and cheese. The PCRM also objects to the MyPyramid food guide's inclusion of foods lacking nutritional value, and to its lack of attention to the dietary needs of very young children and those with medical conditions requiring specialized diets. The PCRM further notes that some of the foods and food groups recommended by the MyPyramid food guide may no longer be considered healthy by modern standards of nutrition.

Benefits of the Power Plate Diet

The Power Plate's relative simplicity compared to previous pyramids and food guides may make it easier to use. The diet's lack of strict proportions or hierarchies allows you to observe the diet without putting as much conscious thought and effort into your meals, its backers contend. In essence, you simply ensure that each of your meals consists of foods from each of the four food groups.

The Four Components of the Power Plate

Fruits may be fresh, frozen or canned. The diet recommends whole fruits over fruit juice, as whole fruits contain more fiber. This group also serves as a good source of vitamin C and beta carotene. Whole grains such as brown rice, rolled oats and barley contribute to the grain group, as do pasta, bread, millet, corn, cereal and tortillas. Beans, lentils and peas make up the legume group, from which you obtain fiber, protein, zinc, calcium, B vitamins and iron. Dark green leafy vegetables and dark yellow or orange vegetables make up the vegetable group, which adds additional fiber, vitamin C, beta carotene and riboflavin to your diet.

Eating Other Foods

Because previous food guides included foods that the PCRM considers of little or questionable nutritional value, the Power Plate diet does not endorse regular consumption of foods outside its four recommended food groups. While eating according to the guidelines of the Power Plate, you should consume minimal amounts of meat, dairy, sweets and junk food.

Sources of Iron in the Power Plate Diet

Because red meat is not a part of the Power Plate, you may need other sources of dietary iron. According to the HealthCastle website, lentils and beans from the legume group can be good sources of iron. Vegetables such as cooked broccoli and asparagus are also high in iron, as are pumpkin seeds, Brazil nuts and almonds.

References

• University of Florida: Food Pyramid History
• "Marianas Variety"; Which is the Best Nutrition Guide?; Raquel C. Bagnol; March 31, 2010
• HealthCastle: Un-Beef Your Diet With Non-Meat Iron
• VegSource: Power Plate's Well-Rounded Diet Could Save Your Life

Article reviewed by Will McCahill Last updated on: Jun 14, 2011

Learn more at www.pcrm.org

Gratitude Journal

Today is a wonderful day.

• Family jogging on the trails

• Hiking with Jeremy through the woods and leaves at the nature preserve. It was so much fun.

• Veggie-lasagna for dinner

• Zucchini bread fresh out of the oven

• Sight and the perception of beautiful fall colors

Gratitude Journal

Today I am filled with gratitude ...

• The healthy vegan lunch I made today. Recipe: healthyveganrecipes.net/video/sesame-steamed-broccoli

• Jogging with Rosebud on the gravel trails, surrounded by colorful fall leaves, green-canopied trees, and lots of jumping squirrels.

• Beautiful weather. I love being outside, or being inside with windows open.

Music: Bobby

Youth Lagoon, Bobby