'Tis the season for things that terrify, so I feel the time is ripe to share this tale of terror, even though 'tis a story of Thanksgiving, and not Halloween. However, it was an event that chills me to the bone to recount, and the shame of this moment has kept me silent for nigh on twenty years. It is an evil that dare not speak its name, nay, its name is tooted! For it is the story of The Toiletbreaker, the poo that shall live in infamy.
It was the fall of 1992. I had recently began dating a guy, let's call him Tom to protect his true identity. Tom had invited me over for Thanksgiving with his family. I had never met them before and was trying to be on my best behavior in their very nice home. After some light socializing, Tom's mother announced dinner was being served. I realised I felt the call of nature, so I quickly excused myself to the powder room before we ate. To my discomfort, I was conducted to a 1/2 bathroom off a short hallway connecting the kitchen to the dining room, where Thanksgiving dinner was being laid out for twelve people.
How could my body betray me at such an occasion? Apparently, my colon had brewed up an inopportune, enormous fecal specimen I like to think of as "the Toiletbreaker." This horrible monster was at least 12" long and filled the bowl in a giant U-shape, the ends of which protruded from the water like two terrible islands of malodorous bacteria. I was aghast when I saw what had come out of me! Immediately, without thinking of the consequences, I flushed the toilet in an effort to make it, and its residual odor, disappear, as if somehow, this nice happy family sitting down to Thanksgiving dinner a mere 3 feet away would be polluted by its very existence (who the fuck puts a toilet in between the kitchen and the dining room anyhow?).
Of course, the U-shaped turd collapsed in on itself and completely clogged the toilet after only passing halfway through the tunnel. My mortification rose with the water that quickly filled the bowl, and spilled over into panic as the water just barely spilled over the rim onto the floor. You can imagine my horror. I couldn't ask for help from Tom, everyone had just sat down to eat. There was no way I was going to admit what I had done, and there was definitely no way I was going to risk another flush, as the water would have literally leaked under the door and under the table where they were eating. I was trapped!
I had no choice but to try and solve this quandary myself. As quietly as a kid sneaking through a haunted house, I opened the door to the bathroom and snuck into the kitchen, looking desperately for any kind of non-porous implement I could use to push the offender through the hole and allow the toilet to flush. All that was available were the kitchen utensils Tom's poor nice mother had just used to cook Thanksgiving dinner. Panic was rising and sweat was beading on my brow, I could be caught at any moment! Finally, I spied a spatula, which I grabbed and hastily tiptoed back to the toilet.
Just as I got safely back inside, Tom's father passed by and asked me if I was ..."okay in there." I could not have been more mortified. I said I would be right out and sent a silent prayer to Commodus, Lord of Toilets for a speedy delivery, and I pushed that thing down to the hell to which it belongs! With a silent whoosh, the clog cleared and the toilet flushed! I heaved a sigh of relief. Then, I used toilet paper to sop up the minor spillage and wipe the "chocolate" residue from the bowl, being careful not to make another clog. Then I quickly went back to the kitchen, praying that no one would ask what I was doing with that spatula, and where did I get chocolate frosting??
I washed everything in the sink with bleach and stuck the damn spatula in the dishwasher just in time for Tom to come in and ask me what was taking so long. I said, "Oh the bathroom was out of soap, so I was just washing my hands in here, and washed a few dishes while I was at it."
Ha, Ha! I thought to myself, little do they know what a terrible person I am!
Tom said, "You're so thoughtful to help my mom clean up! But, you should come eat."
Somehow, I managed to sit down at the table and face those people, knowing I had totally defiled their house. I didn't think I would be able to come back for Christmas, because I was never going to eat anything cooked in that kitchen again.
Now in my defense (as if any were needed), I need to mention a salient point. At this time in my life, I was beginning to struggle with the more severe spectrum of side effects of undiagnosed celiac disease. It would take another 15 years before I would find a doctor who knew why I suffered from terrible gastrointestinal distress that would make attending functions such as this nice family dinner completely impossible for me in the not-too-distant future. I have far too many stories about me and unpleasant toilet situations which I have chosen to laugh at rather that be ashamed. After all, I'd rather laugh than cry. I can't help that I was sick, and let's face it, shit happens. And shit is funny.
The moral of this horror story is one I learned well... check your bathroom strategies first. Or, never, ever poop in your boyfriend's parent's house.
Here's hoping your Halloween is a little less scary!
Saturday, October 19, 2013
Monday, July 15, 2013
24. Do it Greek style!
After all that business about why you should eat healthy and a general breakdown of the proper diet, I wanted to write specifically about a popular and beneficial diet. The Mediterranean Diet (MD) has always seemed to be common sense to me because
my family is Greek and this way of eating has heavily influenced my own diet
throughout my life. The MD was first recognized by the American doctor Ancel
Keyes in 1945, who went on to study this eating pattern and compare it to the
American diet for 15 years (Keyes, 1963). It became a popular diet fad in the
90s, which I thought was fascinating because it felt like all of a sudden
everyone wanted to eat the hummus, pita, feta, olives, and salad that my family
had always been eating. The eating habits and patters of people from Italy,
Greece, Spain and Morocco are officially recognized as a part of this diet, but
other Mediterranean and Adriatic countries, such as Turkey and Croatia, have
similar eating habits.
The MD involves what Westerners think of as a dietary
paradox: it seems as though they, much like the French, tend to consume relatively
high amounts of fat, however, they have lower rates of cardiovascular disease
(Simini, 2000). While it is true that we may eat food thought of as oily, it is
the type of oils that are important to consider. The MD is low in saturated
fat, but it is not a low-fat diet. It consists of large amounts of healthy fats
from nuts, fish and vegetable oils; an abundance of vegetables, fruits and
legumes; and whole grain breads and cereals. The MD is incredibly rich in
antioxidants and micronutrients that sustain a healthy body, and, as we have
already learned this quarter, these are able to counteract some of the conditions
contributing to heart disease. It is my belief that because of the extreme
quantities of antioxidant rich foods that are also low in saturated fat and
sugar, and largely unprocessed, that the Mediterranean Diet surpasses the
perceived diet paradox and actually lowers the risk of heart disease.
For example, here is a list of the top 10 omega-3 foods (Crawford, 2010) and how they feature in the MD (recall that
omega 3s cannot be made by the body and must be consumed):
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10. Pasture-raised Meats
Conventionally raised meat
is fed corn, high in omega 6. Pasture-raised animals subsist on grasses, lowering
their omega-6 levels and boosting omega-3. In one test involving cattle, the
ratio of omega-6 to omega-3 dropped from almost 9:1
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Meat in general is featured in small amounts. In the
Mediterranean Diet Pyramid (see attached graphic), meats and sweets are in
the smallest top box of the pyramid. The agriculture of the region is driven
by its geography; the land is rocky and arid and ill-suited to cows; these
people therefore eat very little beef. Any meat is likely to be lamb, mutton,
goat, or fowl. There is a greater emphasis on seafood, for obvious reasons.
|
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9. Dairy
goats and sheep that are
grass-fed produce milk with higher amounts of omega-3.
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The quality of the milk is related to the diet of the
animal, therefore the grass-grazing animals with naturally varying diets will
produce a better milk. Feta, traditionally made from sheep and goats milk, is
found frequently in the MD.
|
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8. Eggs
The omega-3 acids in eggs
are concentrated in the yolk, as are the other fats and cholesterol.
|
Avgolemono is a staple of Greek dining; this simple soup
is traditionally made with eggs and lemons and maybe chicken broth. It may
also be a sauce for dolmas (grape leaves stuffed with rice).
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7. Green Soybeans
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Do not feature in the Mediterranean Diet
|
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6. Wild Rice
Wild rice is not rice, but
a grass; thus a likely candidate for high omega-3 content. White and brown
rice are grains offering nutritional benefits of their own.
|
Typically sold as a dried whole grain, wild rice is high
in protein, the amino acid lysine and dietary fiber, and low in fat. Greek
Wild and Brown Rice pilaf with walnuts, herbs, and lemon are extremely
popular because they are nutritious, delicious, and inexpensive.
|
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5. Walnuts
All of the nut varieties
consumed in the US-pecans, pistachios and almonds -contain polyunsaturated
fats. Walnuts stand out for their significant amounts of omega-3 and
well-balanced omega-6.
|
The use of nuts permeates Greek cuisine, and in fact
Greeks tend to obtain more protein from vegetarian sources like nuts than
they do from meats. In the culinary logic of Greek cooking, nuts fall under
the general umbrella of dried fruits. The two most significant nuts in the
Greek pantry are the walnut and the almond. Pine nuts, filberts and
pistachios also appear (JNL, 2013)
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4. Canola Oil
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Not so much, we use olive oil.
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3. Flax Seed
Has been used since ancient
times, recognized for its nutritionally healing properties. Hippocrates, the
Greek physician called “Father of Medicine”, prescribed flax for a number of
digestive ailments. (Trager, 1995)
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Flax can be ground and made in to flour or eaten whole
sprinkled on yoghurt, another Greek dietary staple. Here is a very thorough
website discussing the uses and misuses of flax seed:
Highly recommended reading!
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2. Beans
Beans are low fat and what
is there is polyunsaturated. They have a good omega 3 to 6 ratio and are a
good source of protein.
|
Fresh and dried beans and peas of many varieties are foundational
in traditional Greek cooking. Made into hummus, salads, soups, and main
dishes, they are filling, healthy, and economical. Greeks typically eat chick
peas, white or navy beans, lentils, fava beans, lima beans, green &
yellow beans, and black-eyed peas.
|
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1. Seafood
Rich in high-quality
omega-3 acids, salmon, bluefin tuna, mackerel and anchovies are especially
good sources.
|
No place in Greece is farther than 85 miles from the coast
and all types of seafood and shellfish have been an important source of food
for Greeks throughout history. Greeks don’t get much salmon or tuna, but they
do eat a ton of mackerel, anchovies, octopus, squid, and sardines.
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It is not just that Mediterranean cooking is ridiculously
full of antioxidants; there are several other factors in play. Foremost is the
emphasis on vegetables, such as spinach, kale, eggplant, tomatoes, cucumbers,
and potatoes. Flavor comes from the use of spices, not sugar, or artificial
flavors. The only thing we use to sweeten our foods is honey, which is natural,
unrefined, and unprocessed. Many Greeks get their honey from local beekeepers.
Pretty much most of our desserts are a variation on the same thing…phyllo or
some other pastry covered in pistachio nuts and soaked in honey and spices.
It’s so sweet you really can’t eat much, which keeps you from overeating sugary
things.
How can we discuss the Mediterranean diet without mentioning
olive oil? Everybody knows about our beloved olives and olive oil. “Olive oil
truly is liquid gold with its many health benefits,” says Elena Paravantes of
the Olive Oil Times (Paravantes, 2012). Paravantes discusses the five health benefits of using olive
oil in place of other oils (like butter, or corn oil). “Olive oil is one of the
best sources of monounsaturated fats and has the advantage of being less
susceptible to oxidation. In addition, oleic acid, a fatty acid abundant in
olive oil, appears to protect from oxidation of LDL.”
Additionally, olive oil can help lower blood pressure,
prevent cancer, it is antioxidant, and it can help cognitive function. However,
notes Paravantes, “…you cannot just add olive oil to a diet rich in saturated
and trans fats and expect a miracle. You must replace the unhealthy fats with
olive oil in combination with a Mediterranean-style diet.”
But it’s not just the food they eat, it’s the lifestyle that
is key. An important factor to consider is that the Greeks believe fervently in
enjoying life and family. Mediterranean peoples eat their big meal of the day
in the middle of afternoon and mealtimes are always big family events…sometimes
followed by a brief nap! It is common for several generations to live under one
roof, and this large social network often gives Greek families a strong
foundation to resist the debilitating effects of stress.
Ancient Greek philosophers were not only the forefathers of
rational science, but also considered principles for a happy and successful
life. The Greek art of living means making the best of every situation and
avoiding excessive grief even in difficult circumstances. Of importance is to
maintain balance and self-determination, especially in matters of love or
passion. One of the most important maxims was to maintain a life of pleasure
without regret or anxiety. However, responsible choices are stressed; it is
important to maintain self-determination and control; otherwise, pleasure can
turn into its opposite and lead to disappointment. An example of this Greek
passion for life is demonstrated in the 1964 movie Zorba the Greek, which was
nominated for seven Academy Awards and won three. A more contemporary example
might be My Big Fat Greek Wedding and My Life In Ruins. Greeks today live this
way and I believe it’s their attitude combined with the diet that reduces
disease. Meanwhile, westerners have high stress, high-fat, and high-sugar diets
rich in processed foods resulting in the high rates of heart disease we see in
Americans and other westernized nations (such as Great Britain).
I want to add that another feature of this lifestyle is that
many many Greeks are avid smokers and drinkers and that this is not healthy at
all. 35% of Greeks have at least 1 cigarette a day and the country ranks first
in cigarette consumption (NationMaster, 2013), and lung cancer is a virtual
epidemic in Greece. Some studies show that a glass of red wine with a meal can
have some benefits, but certainly there is none for smoking. I can only imagine
that the massive amounts of antioxidants in the diet contribute to the Greeks
surviving their smoking habits.
Recently, the New England Journal of Medicine published a study validating the benefits of the MD (Estruch, 2013). The results indicated, “A systematic review ranked the Mediterranean diet as the most likely dietary model to provide protection against coronary heart disease. Small clinical trials have uncovered plausible biologic mechanisms to explain the salutary effects of this food pattern.” The study demonstrated an inverse relationship, comparing adherence to the diet with incidence of heart disease. Thanks for telling me what I already knew…lots of vegetables, antioxidants, and water, with little meat (protein), all mixed with good spirits and low stress equals a happy and healthy human. Now go find a Greek salad! Ti Kannis!
References
Keys A, Taylor HL, Blackburn H, Brozek J, Anderson JT,
Simonson E. Circulation. 1963 Sep;28:381-95
Simini, B. (2000). Serge Renaud: from French paradox to Cretan miracle. The Lancet, 355(9197), 48. http://dx.doi.org/10.1016/S0140-6736(05)71990-5
J.N.Leoussis Communication Group (JNL). (2013). Nuts: Either
as Sucks, or in Cooked Dishes,
They are Basic to Greek Diet. Retrieved March 12, 2013, from That's Greece website:
http://www.thatsgreece.com/info/greek-cuisine-food-others-Nuts
Trager, J. The Food Chronology: A Food Lover’s Compendium of Events and Anecdotes, from Prehistory to the Present, 1995. Henry Holt and Company, Inc.,New York.
23. I want to eat right...now what do I do?
I’m happy that I can put what I've been learning in class to
some good use by helping you with your desire to eat healthy. Whether you have tried managing your diet before or not, I'd like to help you derive satisfactory results. Both peer pressure and poor nutrition results can lead people to give up. Many people have an intolerance
for soy, dairy, or wheat, so we will leave it out. I hope to
explain the concept of metabolism and how your body utilizes what you eat, and
I’ll make some recommendations for ingredients to use in your meal planning so you can maintain a healthy weight.
Let’s start by explaining the concept of nutrition. We have all heard the phrase
“balanced diet,” but what does that really mean? According to Princeton
University, a balanced diet is one “that contains adequate amounts of all the
necessary nutrients required for healthy growth and activity, (Princeton, 2013).”
Nutrients are the essential substances we get from our food, and can be
described in three categories: macronutrients, which are carbohydrates, lipids,
and proteins; micronutrients, which are vitamins and minerals; and water, which
is able to dissolve solutes in the body (Haas, 1992). Your body needs all of
these things, and each is used differently.
How the body converts this fuel into energy is defined by
the concept of metabolism. “Energy
metabolism includes all the reactions by which the body obtains and expends
energy from food, (Whitney, 2011).” Although we are only discussing nutrition right
now and not exercise, it is important to consider the concept of metabolism
when designing a diet plan. We need to ensure that your diet contains the
correct quantity and balance of nutrients to sustain your body’s systems for
optimum health, but we also want to encourage your body to use its stored
energy (fat). There are two types of metabolic reactions. Anabolic reactions
are those in which simple compounds are used as building blocks to form larger,
more complex compounds, while catabolic reactions are those in which body
compounds are broken down to release the energy in their chemical bonds
(Whitney, 2011). These reactions take place primarily in your liver.
The amount of energy derived from a nutrient is expressed by
the term calorie. Many people are
confused by the concept of calories, but keep in mind that calories only
represent the amount of energy in the food, not the quality of nutrition. A
food could be high- or low-calorie
with a high- or low-quantity of
nutrients. The goal of balanced nutrition is to get enough nutrients without
eating too many calories (USDA, 2011). We can do this by eating foods that are nutrient-dense: this means they are high
in nutrients without being high in calories. If you do not consume the correct
balance of nutrients in your diet, then your body will signal you to continue
consuming, regardless of how much you actually eat. Additionally, if you
consume more nutrients than your body can use, your body stores the excess as
fat. Vitamins, minerals, and water do not contain any calories. However,
protein and carbohydrates each contain 4 calories per gram and lipids contain 9
calories per gram; it is on these macronutrients that we will focus, because
they make the “gasoline” that fuels the metabolism of your body. Each of these are converted into AcetylCoA
for energy (Whitney, 2011).
It is important to mention that losing weight is not as
simple as just cutting calories. Your body needs calories (remember, calories
are a measurement of energy, or fuel) to survive, and prolonged energy
restriction will effect negative consequences. To burn fat, we want to increase
your metabolism (the rate at which your body burns calories). One way to do
this is by building muscle. If you do not eat enough calories, your body will
actually slow down your metabolism in order to conserve energy for basic
necessary functions. Additionally, in a calorie-deficit situation, your body
will look to eliminate the most calorie-intensive tissue to maintain, which is
muscle. Therefore, if you restrict your intake of calories too much, your body
will conserve fat and burn muscle, which is the opposite effect you are trying
to achieve!
Additionally, overly restricting calories has a deleterious
effect on hormones and neurotransmitters in the body and brain. Your body slows
down production of thyroid hormones, testosterone, leptin, and serotonin, among
others. Serotonin is a neurotransmitter that regulates mood as well as appetite
and sleep. When you don’t eat enough, serotonin levels drop; this causes mood
swings and feelings of depression or even anger. "Changes in brain
chemistry that can affect your mood occur when you restrict calories,"
says Gary Wenk, PhD, in Your Brain on Food (Wenk, 2010). These unpleasant
feelings can contribute to emotional eating that can sabotage a healthy diet.
Decreasing thyroid levels also contribute to the slowing down of you
rmetabolism. When testosterone levels drop, it becomes difficult for the body to
maintain or grow muscle. Leptin is a hormone released from adipose (fat) tissue;
if leptin levels are too low, the brain receives the “I’m hungry” message to
consume more fuel (Marieb, 2010; Drent, 2007). All of these effects will hamper
your efforts to lose weight. Therefore, while the amount of calories you eat is important, focusing on the quality
of nutrients you are eating and not just on the number of calories will help
you achieve your goals.
So let’s discuss exactly how many calories you should be
eating, of what they should consist, and how they will react in your
metabolism. The USDA has set up daily nutrient recommendations based on the
Dietary Reference Intakes (DRIs) by age and gender (USDA, 2006) that will
define exactly how many grams of each nutrient you need to eat. Look at the interactive DRI to find out your recommended consumption based on your
age, height, weight, and gender: Interactive DRI (Enter your information and select "daily calorie needs".
For example, my results reccomend 2500 kCal (calories) a day. Based on Harvard’s “Healthy Eating Plate,” which is actually the best dietary recommendation available, we will increase the fiber to 35g since more of your foods will be coming from vegetables than from grains (Harvard, 2011). Let’s break down your plate contents by each macronutrient category.
o
Carbohydrates: 270 - 395 grams; 35 grams total
fiber
o
Lipids: 50 – 90 grams; 1.1 g alpha-linoleic acid
and 12g linoleic acid
Note: Saturated fats and trans-fats as close to 0g as possible.
o
Protein :
91 grams
As we stated earlier, carbohydrates have 4 calories per
gram; this means that 1080-1580 of my 2500 daily calories will be carbohydrates
like fruits, vegetables, and whole grains. Avoid starches like corn and
potatoes, and make sure you read the label on any bread you purchase to ensure
it’s really made from whole grain instead of processed white flour that’s been
“enriched” and dyed brown. Carbohydrates are polysaccharides, which are broken
down during digestion in the mouth, stomach, and small intestine into glucose
and other monosaccharides. Glucose, a six-carbon chain, is absorbed in the
small intestine and stored in the liver for future use in glycolysis. Glycolysis
is also known as anaerobic cellular
respiration, which is a way the body can synthesize energy, known as ATP,
without oxygen. Your body has to use some ATP to make ATP. Glucose is split
into smaller three-carbon compounds (Whitney, 2011). These compounds are able
to release 1ATP during a series of conversions, which also release 1 more ATP before
finally converting to pyruvate. During aerobic
cellular respiration, the body is able to most efficiently create ATP. In
the mitochondria of cells, pyruvate combines with the fatty acids derived from
lipids, the amino acids derived from proteins, and oxygen from respiration to
form ATP (Mareib, 2010). This is referred to as the Krebs cycle or the TCA
cycle. The by-products of this metabolism are water, which you excrete in
urine; carbon dioxide, which you exhale; and 32 ATP, which your body uses for
energy.
Your body gets 9 calories per gram from lipids; they are an
important source of fuel but not nutrient-dense. While they do not contribute
vitamins or minerals, the body has a vital need for unsaturated or
polyunsaturated lipids such as omega 3 fatty acids, linoleic acid, and alpha-linoleic acid. According
to the University of Maryland, “Alpha-linolenic acid is a kind of omega-3 fatty
acid found in plants. It is similar to the omega-3 fatty acids that are in fish
oil, called eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA),”
(Ehrlich, 2011). The body is able to convert alpha-linolenic acid into EPA and
DHA, which is especially important to note for vegetarian diets. Flaxseed oil, canola,
and walnut oils are good sources of alpha-linolenic acid, and linoleic acid is
easily obtained from olive oil, canola oil, and safflower oil. Ensure you
consume these essential fats for your 450-810 fat calories. In the liver, these
fats will be broken down into glycerol and fatty acids. During the process of
fatty acid oxidation, fatty chains (triglycerides, phospholipids, and
cholesterol), which typically have 16 or 18 carbons, are broken down 2 carbons
at a time into actylCoA for the TCA/Krebs energy cycle.
Proteins, with their 4 calories per gram, have been referred
to as “building blocks” because, literally, 50% of the dry weight of every cell
in the body is made of protein (Carter, 2004). The importance of protein is
that it contains amino acids, which, as you now know, are important in
metabolism. All amino acids feature a central carbon atom with a hydrogen atom,
an amino group, and an acid group; however, the type of “side chain” each has
for its fourth bond on the carbon atom is what differentiates them (Whitney,
2011). There are many different types of amino acids, but some of them must be
provided by the diet because they body cannot synthesize them. These are termed
“essential” amino acids. Most of these are available in animal proteins; some
vegetarians are deficit in the essential amino acid lysine and therefore take
supplements. The best sources for the essential amino acids in plant sources
are almonds, avocados, lentils, peanuts, mushrooms, whole grains, spinach,
green beans, and bananas (Geotextiles, 2013). Tryptophan, one of the
essentials, is also found in chocolate! If you are consuming a balanced,
nutrient-dense diet that contains enough essential amino acid-containing
protein, it is not necessary to take supplements, and you should use caution
and consult with a physician before taking any supplements. You may be surprised at how little protein you actually need...the myth of protein is part of why Americans have such a problem with obesity, cholesterol, heart disease, and kidney disease.
I have tried to explain a lot of complex biological
processes in a simplified way so that you can really understand your body’s
needs. I have avoided making specific meal plans because I think that it is
more beneficial for you to understand how the body works and in what foods you can find the elements it
needs. You can combine this knowledge with the Healthy Eating Plate
recommendations to plan your own meals day-to-day. I am always available should
you have further questions. I encourage you to consider adding 20 to 30 minutes
of exercise to your routine three times a week. This will enable you to build
more muscle and thus burn more fat. However, if you should substantially
increase your activity, we may need to revisit your caloric needs to ensure
proper nutrition. Please write to me if you need more help or resources.
22. The Skinny on Fats
Fat: The Good, The Bad, and The Ugly Truth
(or...more than you want to know, but everything you need to know)
(or..."How to Kick Your Fried Food Addiction)
(or..."Come with me if you want to Live!")
The word “fat” is a generic term referring to hydrophobic chemical compounds that break down into fatty acids and glycerol. The word “lipid” is often used synonymously with “fat”; however, “lipid” refers more specifically to biochemical molecules. Dr. William Christie of the American Oil Chemists Society defines lipids as“… fatty acids and their derivatives, and substances related biosynthetically or functionally to these compounds,” (Harwood, 2012). This definition is probably the most accurate for our purposes in studying nutrition because the chemical relationship between the fatty acids and their glycerols or hydrocarbons in addition to how the body reacts to these chemicals is what makes a lipid “good” or “bad”. Triglycerides, or more appropriately (according to Dr. Christie), triacylglycerols, are the form lipids usually take; this is the molecule formed by three fatty acids (which may or may not be the same type of fatty acids) attached to a glycerol (Whitney, 2011). Triglycerides are essential to human functioning; what makes them good fats or bad fats depends on the quality and quantity consumed.
“Good
fats” and “bad fats” are relative terms that instead should be thought of as
lipids that have a positive effect on health or lipids that have a less
healthful effect. Most of us have been conditioned to avoid “fats” because
we’ve been taught that consuming them will make us obese and put us at risk for
heart disease; a nation obsessed with “lowering triglycerides” only resulted in
an increase in obesity and diabetes (Cheung, 2012). The truth is, the body does
need lipids (Balch, 2000). According to the American Heart Association, lipids
are indispensable to body functions. They are an important energy source,
support cell growth, protect and cushion the body, provide warmth, aid in
nutrient absorption, and even secrete hormones (Fats 101, 2010). However, there
are several different types of lipids with a variety of chemical and physical
properties; it’s the type of lipid in the diet that makes all the difference.
Lipids
are so important to life that even “fat-free” foods like vegetables contain
trace amounts (Cheung, 2013). If all lipids have the same amount of calories,
what is the difference between a beneficial lipid or an unhealthy lipid? The
answer is in the chemical structure of the lipid itself. We already established
that lipids are carbon and hydrogen molecules. Columbia University’s
health-advocacy program, “Go Ask Alice,” explains saturation as “…whether all
the available spaces on the carbon chain are bonded to hydrogen atoms, or if
there are any hydrogen atoms missing,” (McNeil, 2012). This chemical structure
relates to how the body deals with cholesterol. There are four categories of
lipids: Saturated, Monounsaturated, Polyunsaturated, and Trans-Fats (USDA,
2010). The degree to which a lipid is “saturated” is directly related to the
degree of viscosity at room temperature (Whitney, 2011). In chemical terms,
this means that longer carbon chains make “firmer” lipids.
Before
we discuss these lipids and how they are classified as “good” or “bad”, we have
to pause a moment and discuss cholesterol. Neither fat nor cholesterol are
water-soluble, yet our blood (and the body in general) is mostly made up of
water (Good Vs. Bad Cholesterol, 2012). Until the body can break down the
lipids and esters for use, they have to be transported around the body, so they
get bundled into lipoproteins that can flow in the vascular system. Small and
dense lipoprotein packages are referred to as high-density lipoproteins (HDLs),
while large and less-dense packages are called low-density lipoproteins (LDLs)
(Cheung, 2013). LDLs transport cholesterol from the liver to the body, whereas
HDLs transport unused cholesterol from the body back to the liver for
elimination. When there is too much LDL in the body, it tends to stick and form
plaque, which can narrow arteries and inhibit blood flow. Accumulated LDL leads
to atherosclerosis, a form of arteriosclerosis, which is a cause of
hypertension and heart disease (Marieb, 2007). HDLs have been referred to as
the “garbage trucks” of the vascular system because of their ability to remove
cholesterol from vessel walls and take it back to the liver. Now, let’s look at
lipids again.
Saturated
Fats (SFs) are called as such because all of the available carbon atoms have
reached their capacity to attach to hydrogen atoms (Haas, 1992). These lipids
are found in animal products like meat, cheese, and dairy, as well as the “tropical”
oils, coconut and palm oil (Kennedy, 2013). Consumption of these should be
limited to 20g a day; eating more than that leads to negative health effects. These
lipids are solid at room temperature and are the most stable, but their
presence results in elevated LDLs.
Monounsaturated
Fats (MUFAs) have a double bond between two carbon atoms because they are
missing a hydrogen atom. MUFAs are vegetable oils; the plant keeps its most
concentrated energy source in its seeds to promote the growth of its offspring
(Biofuels Quick Guide). Therefore, MUFAs, which are HDLs, can be found in nuts
and seeds such as olive, canola, sunflower, safflower, peanut, hemp, and soy (Kennedy,
2013). It is easy to see how vegetarians have a significantly lower rate of
heart disease and cancer because of their high intake of HDLs and extremely low
intake of LDLs, and in fact studies have shown this exactly (Huang, 2012). We
can extract and consume MUFAs from plants, which exist in a liquid state at
room temperature.
Polyunsaturated
Fats (PUFAs) are missing more than one hydrogen atoms; consequently; they have
multiple double carbon bonds. Omega-3s (linolenic acid), Omega-6s (linoleic acid),
and Omega-9s (oleic acid and others) are all PUFAs that express this double
bond in the third, sixth, or ninth space from the end of the carbon chain; the
lower the number, the less stable and more delicate the oil. Omega oils are
especially beneficial because they can help in reducing inflammation (Lee,
2012), lower triglycerols, and aid in preventing heart attacks (McNeil, 2012). Omega-3s
and omega-6s are referred to as “essential fatty acids,” or EFAs. Dr. Andrew
Weil succinctly explained EFAs when he said, “The body needs omega-3 and omega-6
fatty acids but can't make them, which is why they're termed ‘essential’,"
(Weil, 2012). Other omega fats are not “essential” because our bodies can make
them from what we eat, if we eat the right balance of foods. The omega-3s eicosapentaenoic
acid (EPA) and docosahexaenoic (DHA) are vital for the body to manufacture
certain hormones. If one fails to consume enough omega-3s, the body will
experience a deleterious effect on the immune system, the ability to clot
(blood), and the ability to grow cells and maintain cell membranes (Weil, 2012).
Omega-6s proliferate in American diets, as they are found in seeds, nuts, and
grain-fed meats. The concern with omega-6s is not in getting enough, but in
overconsumption. Omega-3s and -6s seem to be antagonistic in a synergistic way
– they perform opposite functions but both must be present for body systems to
work properly; balance is the key. PUFAs are most commonly found in fish such
as salmon, halibut, mackerel, tuna, sardines, herring, and lake trout, but they
are also found in olive oil, flax seeds and walnuts (Kennedy, 2013). PUFAs also
form HDLs that exist in a liquid state at room temperature.
Trans-Fats
(TFs) are totally unnatural, which is why they are some of the most unhealthy
lipids. Chemists form TFs by breaking the carbon bonds of PUFAs and forcing
hydrogen atoms to bind, thus deriving the term “hydrogenated.” Dr. Elson Haas
describes a characteristic of MUFAs and PUFAs: “Unsaturated fats are unstable
at room temperature and sensitive to interaction with oxygen, light, and heat,”
(Haas, 1992). This means they spoil easily, and manufacturers of processed
foods solved the problem with hydrogenation. This process involves the use of
heat, which destroys fatty acids and the positive characteristics of PUFA
(Balch, 2000), but the result is a product with a longer carbon chain and a
longer shelf-life. It enables manufacturers to makes the lipid into a solid at
room temperature, but it turns a perfectly good PUFA into essentially a SF. Hydrogenated
oils are found in commercially prepared foods, such as margarine and
shortening, and are often used as fry oil in fast food restaurants (Kennedy,
2013). The main reason that TFs are so unhealthy is because they increase LDLs
and actually decrease HDLs (McNeil, 2013). Here’s a tip: don’t eat anything
that’s described in terms of “shelf-life;” nutritious and healthy food wasn’t
meant to sit around, it’s meant to be eaten fresh. Avoiding processed foods,
fried foods, and commercially-prepared foods is a great way to ensure TFs stay
out of your body.
After examining lipids, it seems clear
that, as Dr. Joel Furhman says, “[Nutritious food] in the diet [has] dramatic
effects at reducing the risk of both heart disease and most cancers…(and)
animal products increase…the risk of both heart disease and cancer,” (Furhman,
2004). The good news is that in many ways, the vegetarians got it right,
because the most beneficial fats are found in plants. The bad news is that many
foods we over-consume due to tastes and habits, such as meats and dairy,
contain lipids that are desirable only in small quantities. The ugly truth is
that artificially created anything
should not be consumed at all, and the only way to manage a healthy diet is to
eat the right balance of natural fats. The beautiful truth is that the body has
an amazing capacity to heal, and it’s never too late to make changes that
encourage it to do so. Researching this topic has completely eliminated any
desire I have to eat hydrogenated oils, and it illuminated the necessity for
balance in lipid consumption, both with regard to quantity and constitution.
Watch this video to see exactly how fats can kill you.
Bibliography
"Biofuels Quick Guide." Optimus Technologies. Penn
State University, n.d. Web. 24 Jan. 2013.
http://optimustec.com/Documents/Biofuels%20Quick%20Guide.pdf.
Cheung, D.Sc., Lilian, ed. "Fats and Cholesterol: Out
with the Bad, In with the Good." The
Nutrition Source. Harvard University School of Public Health, Jan. 2012. Web. 23 Jan. 2013.
http://www.hsph.harvard.edu/nutritionsource/fats-full-story/.
"Fats 101." Getting Healthy. American Heart
Association, 5 Aug. 2010. Web. 24 Jan. 2013.http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Fats-101_UCM_304494_Article.jsp.
Fuhrman, MD, Joel. "What You Need to Know About Vegetarian
or Vegan Diets." Dr. Fuhrman:
How to Live for Life. Dr. Joel Fuhrman Library, 2004. Web. 24 Jan.2013.
.
"Good vs Bad Cholesterol." Conditions. American
Heart Association, 5 Sept. 2012. Web. 24
Jan.2013. http://www.heart.org/HEARTORG/Conditions/Cholesterol/AboutCholesterol/Good-vs-Bad-Cholesterol_UCM_305561_Article.jsp
.
Haas, MD, Elson M. Staying Healthy with Nutrition. Berkely,
CA: Celestial Arts, 1992. Print. Pgs.
65-71.
Harwood, PhD, John L., Randall J. Weselake, PhD, and William
Walker Christie, MBE, PhD, eds. "A
Lipid Primer; Oils and Fats." The AOCS Lipid Library. American Oil Chemist's Society, 15 Aug. 2012.
Web. 24 Jan. 2013. .
Huang, T., et al. "Cardiovascular disease mortality and
cancer incidence in vegetarians: a meta-analysis
and systematic review." PubMed.gov. National Institute of Health,1 June 2012. Web. 24 Jan. 2013. .
Kennedy, MD, Martha Nolte, et al. "Good Fats, Bad
Fats." Diabetes Education Online. University
of California, San Francisco, 1 Jan. 2013. Web. 24 Jan. 2013. .
Lee, H. N., and Y. J. Surh. "Therapeutic potential of
resolvins in the prevention and treatment
of inflammatory disorders." PubMed.gov. National Institute of health, 15 Nov. 2012. Web. 24 Jan. 2013. .
Marieb, E. N., RN, PhD, & Hoehn, K., MD, PhD. (2007).
Chapter 19: the Cardiovascular System.
In Human Anatomy and Physiology (9th ed., pp. 700-701). Glenview, IL:Pearson.
McNeil, CHES, EdD, Michael P., ed. "Good Fats Vs. Bad
Fats." Go Ask Alice. Columbia
University, 9 Aug. 2012. Web. 24 Jan. 2013. http://goaskalice.columbia.edu/good-vs-bad-fats
U.S. Department of Agriculture and U.S. Department of Health
and Human Services. Dietary
Guidelines for Americans. 7th ed. Washington, DC: U.S. Government Printing Office, 2010. Print.
Weil, MD, Andrew. "Q & A Library: Need Omega 9
Fatty Acid?" Dr. Weil.com. Andrew Weil,
MD, 20 Dec. 2012. Web. 24 Jan. 2013. http://www.drweil.com/drw/u/QAA401214/Need-Omega-9-Fatty-Acid.html.
Whitney, E. & Rolfes, S. (2011). Understanding
Nutrition. 12th Ed. Ch.5, p. 133-171. Belmont, CA: Wadsworth Cengage
Learning
Friday, July 12, 2013
21. What's On My Plate?
According to the USDA, MyPlate became the US government’s
primary icon of food groups and recommended diet in June of 2011. MyPlate
replaced My Pyramid and the food pyramid concept in general. It is supposed to
provide a simple way to help people create healthy eating habits that are
“consistent with the 2010 Dietary Guidelines for Americans” (USDA, 2013) by
using the “visual cue” of the plate icon. I agree that the new icon of the
plate symbol is an advantage in practical application to building a meal, but I
find it lacking in some important information. There are a lot of changes and
not all of them are good, in my opinion.
First of all, one thing that seems to be an egregious
omission is the entire concept of fats and sugar from the My Plate picture. I
think we can all agree, after last week’s research, that consuming a healthy
quantity and quality of lipids is vitally important. Since 1979’s “Hassle-Free
Daily Food Guide,” Americans have been given information on how much fat or oil
was acceptable in our diet (USDA Center for Nutrition, 2011, June). Information
on fats was included on the 1992 Food Pyramid and the 2005 My Pyramid models,
both of which clearly demonstrated that fats and oils should be consumed in
small amounts. Annual statistics compiled by the US Centers for Disease Control
show that more Americans die from heart disease than anything else (US CDC,
2013). Strokes and Diabetes are also in the top ten. Since diet and the
consumption of lipids is a huge factor in these illnesses, it seems that
dietary reccomendations should provide more information on lipids, not less
(like the difference between LDLs and HDLs, which I myself didn’t even know
until last week).
Another thing that is missing from the MyPlate icon that was
included on the MyPyramid icon is the encouragement to exercise. The MyPyramid
stressed the importance of exercise by including a figure climbing the stairs
of the pyramid (USDA Center for Nutrition, 2011). Again, the importance of
exercise is mentioned on the website and the pamphlet, but it seems that the
message is demoted in importance when it gets removed from the icon.
These differences are just what I observed from the visual
icons. What’s different about the actual plans?
First of all, the MyPlate places less emphasis on grains,
while the Food Pyramid recommended grains as the largest food group. MyPlate
shows only ¼ of the plate for grains, emphasizing whole grains, and shows ½ the
plate dedicated to fruits and vegetables instead. This is a positive change
since many Americans were not getting enough fruits and vegetables (and fiber!)
(Anderson, 2009), and as we just learned, an overconsumption of grains can lead
to their storage in the body as fats after the saccharides are broken down. But
if consumers replace grains with too many starchy vegetables or fruits high in
sugar, they will risk the exact same situation.
Another change is the elimination of serving size
information. The food pyramid informed us how many servings of each type of
food to eat and what a serving size was defined as, whereas MyPlate doesn’t
show or talk about number or size of servings. Apparently, nutrition
professionals thought this was too confusing and recommended the changes, the
assumption being that if consumers eat from a plate nine inches in diameter and
don't make huge piles of food, then they are eating a healthy amount of food.
It is thought that eliminating serving sizes makes MyPlate simpler to implement
and understand, but I measured my “standard” dinner plate and it was 9 ¾
inches. The size of the plate is going to drastically affect the amount of food
being eaten, and consumers have to be vigilant in order to be accurate. This
seems confusing for a program whose goal was to reduce confusion.
The last change I will discuss is the use of the word
“Protien,” which is a nutrient, not an actual food group, and seems out of
place. Apparently, the USDA felt that enough people recognized what constitutes
protein and knew how to get it in their diets, whether it came from animal
sources such as beef or fish, or plant sources like legumes or nuts. The goal
was to create something simple that people could interpret according to their
own tastes and incorporating all sources.
Many people think MyPlate is an improvement over the
pyramids; nutrition experts like Registered Dietitian Becky Hand are thrilled.
She says. "If your dinner plate matches up with the four quadrants and one
circle, then you’ll have a great start to a balanced and nutrient-filled
meal!" (Hand, 2011). I think that the actual plan is great, and a huge
improvement (especially in the reduction of grains and increase in fruits and
vegetables), but the icon leaves much to be desired and leaves out too much
vital information. I understand that it must have been a huge challenge to come
up with a picture that represents the plan and is easy to understand, and I
think using a plate is a great idea, but I think they left out too much
important information. The effectiveness of the plan hinges on two crucial
factors: the size of the plate and the ability of people to get the complete
information from the internet (or library), which is a huge flaw in my opinion.
Oversimplifying what constitutes a balanced meal can lead
consumers to make poor choices. For example, let’s say someone chooses chicken
fried steak for their protein, mashed potatoes with gravy and corn for their
vegetable, marinated tomatoes for their fruit, whole wheat roll with butter for
the grain, drinks a glass of water and has ice cream for their dairy. Since the
MyPlate icon doesn’t address fats or sugar at all, the person might think this
is a healthy meal, but there is fat or oil in every single item. The potatoes
and corn have a high glycemic index and will convert to stored sugar. This
person would probably gain weight and be at risk of heart disease before long.
The MyPlate program and icon are supported and endorsed by
the American Heart Association and the American Dietetic Association (Hand,
2011) as well as the Journal of the American Medical Association (Mitka, 2011),
but Harvard University agrees with me. Harvard’s School of Public Health (HSPH) published its own “Healthy Eating
Plate” because, as their website states, the MyPlate program “still doesn’t go
far enough to show people how to make the healthiest choices” (HSPH, 2011). It
was no surprise to me to see that HSPH included information on how to use fats
and oils, lowered the amount of fruit and raised the amount of vegetables,
addressed excluding potatoes and French fries, defined healthy protein,
limiting sugar, processed meats, dairy, and sugary drinks. They completely
eclipsed the USDA and created a plate-based icon that actually makes sense, and
it’s extremely simple to understand as well as being easy to implement. You
don’t even need a computer to access extra information, and it clearly states
“stay active” at the bottom. Faculty at HSPH even went so far as to “fix” the
flaws in the now out-dated Food Pyramid so that people who are used to the old
familiar model can receive the most correct information in a format with which
they can identify. Instead of overwhelming consumers with a complicated
website, the Healthy Eating Plate and Pyramid comes with five “quick tips”:
stay active, eat a plant-based diet, pick healthy protein sources, make your
grains whole grains, drink water, coffee, or tea, and drink alcohol in
moderation, if at all (HSPH, 2011). This seems so simple, surely Americans
could all benefit from the HSPH version of a plate-based model.
Since this seems pretty obvious to me, I wondered if any
special interest groups had played a role in influencing the structure of
MyPlate. Walter Willett, professor of epidemiology and nutrition and chair of
the Department of Nutrition at HSPH, said, “Unfortunately, like the earlier
U.S. Department of Agriculture (USDA) pyramids, MyPlate mixes science with the
influence of powerful agricultural interests, which is not the recipe for
healthy eating. The Healthy Eating Plate is based on the best available
scientific evidence and provides consumers with the information they need to
make choices that can profoundly affect our health and well-being” (Datz,
2011). The food group that seems to be really overemphasized is dairy, and I
wasn’t the only one who noticed it. “Calcium is the primary justification for
the importance of dairy, but many green vegetables offer just as much calcium
as milk, and in a more absorbable form… If science and health were calling the
shots, then milk products would simply be absorbed into the protein category as
one of many ways to get your essential amino acids, or perhaps into a “calcium”
group that would also include dark-green leafy vegetables and fortified dairy
alternatives,” reported Ari Levaux in his criticism of MyPlate for a northern
Californian newspaper (Levaux, 2011). If our government is so beholden to
special interests as to deliver a dietary recommendation that doesn’t give
consumers the whole picture and clearly is not an unbiased approach to eating,
even while heart disease is the number one killer of our citizens, it does make
me fearful as to what else is being perverted by special interests and what
else we are not being told. If I’m just a college student and I can see the
inconsistencies, how do our leaders account for the limitations of MyPlate? I
feel bad for people who aren’t getting the opportunity to learn about things
such as the Harvard Healthy Eating Plate. In conclusion, I do not think MyPlate
is the “full meal deal” and as per usual, an educated consumer is the best
customer.
In the future, I plan to refer to the Healthy Eating Plate
in addition to the model I had been following. Up until now, I have been using
the food pyramid model designed by nutrition expert Dr. Joel Fuhrman, a doctor
who specializes in nutrition-based treatments for obesity and chronic disease
(I suffer from a chronic disease related to eating wheat, and Dr. Fuhrman's
diet was the first I found that did not feature grains as the most significant
food group) . He serves as Director of Research for the Nutritional Research
Foundation, and he is the authour of "Eat To Live", a book about
nutrition origianlly published in 2003. Dr. Fuhrman’s Nutritarian Pyramid is
based on nutrient-dense foods that have shown consistent health benefits in
scientific studies (see picture, attached)(Fuhrman, 2004). His concept vastly
predates both the USDA and the HSPH models (and was not influenced by
agribusiness, either). After they were relased, he updated his pyramid to reflect
the popular plate-based format. You can see that his version and the HSPH
version are quite similar with regard to plate content, although Dr. Fuhrman
does not specifically address exercise or drinks on his plate.
How do you think exploring this topic will change the way
you eat? Do you think any of this will have an impact on the average American?
Do you think you would try to educate your peers? How?
BIBLIOGRAPHY
USDA. (2013, January 30). My Plate. Retrieved January 30,
2013, from USDA National Agricultural Library website:
http://fnic.nal.usda.gov/dietary-guidance/myplatefood-pyramid-resources/ usda-myplate-food-pyramid-resources
USDA Center for Nutrition. (2011, June). A Brief History of
USDA Food Guides. Retrieved January 30, 2013, from Choose My Plate website: http://www.choosemyplate.gov/food-groups/downloads/MyPlate/ABriefHistoryOfUSDAFoodGuides.pdf
US CDC (Ed.). (2013, January 11). Leading Causes of Death.
Retrieved January 30, 2013, from Centers For Disease Control and Prevention
Fast Stats website: http://www.cdc.gov/nchs/fastats/lcod.htm
Anderson, J., Baird, P., Davis, R., Jr., Ferreri, S.,
Knudtson, M., Koraym, A., . . . Williams, C. (2009). Health benefits of dietary
fiber. Retrieved January 30, 2013, from National Fiber Council website: http://www.nationalfibercouncil.org/pdfs/Fiber_Review_Paper.pdf
Hand, B., & Nichols, N. (2011, June). Out with the
Pyramid, In with the Plate. Retrieved January 30,2013, from Spark People
website: http://www.sparkpeople.com/resource/nutrition_articles.asp?id=425
Mitka, M. (2011, June 2). New Nutritional Icon Steps up to
the Plate. Retrieved January 30, 2013, from News@JAMA website: http://newsatjama.jama.com/2011/06/02/new-nutritional-icon-steps-up-to-the-plate/
Harvard School of Public Health (HSPH)(Ed.). (2011). Healthy
Eating Plate and Healthy Eating Pyramid: The Bottom Line. Retrieved January 30,
2013, from Harvard University: Nutrition Source website: http://www.hsph.harvard.edu/nutritionsource/pyramid/
Datz, Todd. (2011, September 14). Harvard serves up its own
"Plate". Retrieved January 31, 2013, from Harvard Gazette website: http://news.harvard.edu/gazette/story/2011/09/harvard-serves-up-its-own-plate/
Levaux, A. (2011, June 16). Got special interest? Retrieved
January 31, 2013, from North Coast Journal website: http://www.northcoastjournal.com/food/2011/06/16/got-special-interest/
Fuhrman, J. (2004). Dr. Fuhrman's Nutrition Pyramid.
Retrieved February 1, 2013, from How To Live For Life website: http://www.drfuhrman.com/library/foodpyramid.aspx
Tuesday, June 11, 2013
20. The Choices of a New Generation
For my twentieth blog here, I thought I'd write something substantial.
So, let me ask you...
Do you feel as if your vote really matters?
Do you feel as if your vote really matters?
Recall Tuesday November 7th, 2000. Americans were voting in a hotly contested presidential election between Republican George Bush Jr. and Democrat Al Gore. But they were not the only candidates; Ralph Nader was the Green Party candidate.
In the end, Al Gore won the popular vote, but George Bush won the presidency because he won more states. In the crucial state of Florida, for example, Bush defeated Gore by only 500 votes, but Nader received 100,000 votes. Pundits claimed that Nader’s candidacy split the voters and allowed Bush to win the election. In the ensuing political bloodbath, fingers were pointed, voters became distrustful, and the term “hanging chad” entered the public lexicon.
But what if we had a system of electing our officials that actually encouraged diversity among candidates and allowed multiple parties to flourish? What if officials were forced to work together in coalitions, instead of constantly fighting and getting nowhere? What if voters could truly vote their conscience? Our current two-party system has become an impediment to progress which can be alleviated by evolving a multiparty system.
As a concerned citizen, I have spent a great deal of time researching the benefits of encouraging a multiparty system in America, and I would like to ask all of you to join me in supporting electoral reform to provide voters with more choices, force elected representatives to cooperate, and diminish ineffective centrist politics.
Did you know that in the 2000 election, only ½ of eligible voters participated in electing the president? 100 million voters did not cast a ballot, but if they had, there could have been a very different outcome. Voter apathy is caused by many things, including voters feeling like none of the candidates represent their needs or that it doesn’t matter who gets elected. However, as Pulitzer Prize winning author Alice Walker famously quipped,
“The most common way
people give up their power
people give up their power
is by thinking they don’t have any.”
Regardless of the reasons, the problems remain the same. Because each party must reach towards a majority, neither can take extreme views. The result is two parties who are very similar. The policies and the government change very little over time, and politicians from different parties cannot work together to solve problems without appearing turncoat.
Any new ideas get watered down so as to be ineffective, or thrown out altogether. Worst of all, this system does not provide the best leaders, it only provides the most electable leader. Each party wants to win, so the person who has the best chance of winning is the one selected to run. These days, that is often the person who can get the most financial support, which means the person we put in power is the one most beholden to special interests and corporations instead of the American people.
In October 2012, Pulitzer Prize winning journalist Christ Hedges wrote in his regular column for Truthdig.com that,
“The corporate state has successfully waged a campaign to disempower voters and citizens. By intimidating voters with the message that Americans have to vote for the lesser evil and that making a defiant stand for justice and democracy is counterproductive, it cements into place the agenda of corporate domination.
This campaign has silenced real political opposition. It has turned those few politicians and leaders who have the courage to resist into pariahs.”
If we as citizens don’t do something to take back control of our political system, we will continue to be governed by talking heads bought and paid for by corporate sponsorship.
“But Angela,” you ask, “how do we do that?”
"Think globally, act locally" is an idea attributed to Scottish social activist Patrick Geddes from his 1915 book "Cities in Evolution.” Although that exact phrase does not appear, the concept is evident in his work. Supporting electoral reform at a grassroots level is the first step towards political change. In his 2001 manifesto, “Toward Multiparty Democracy in the U.S.,” Matt Grossman lists ten steps to effect reform:
· participate actively in local elections
· convince local officials to support electoral reform
· pursue voting rights cases
· work at state level to strengthen third parties
· convince financial donors that electoral reform deserves their support
· pursue voting equipment modernization
· support the instant-runoff voting ballot
· legislate returning control over voting systems to each state
· use the example of the 2000 election to build an electoral reform movement, and
· advise prospective independent presidential candidates to create long-term strategies for third-party viability.
These steps are not simple or easy, but this plan will work because it builds a multi-level movement for electoral reform that includes everyone willing to participate, including people from all ideological perspectives. It does not attempt to enact reform through some new party because we already have several active parties besides Republicans and Democrats, such as the Green Party, Libertarians, Socialists, or even the US Pirate Party. Instead, this plan organizes activists such as the Tea Partiers and the Occupy Movement and other interest groups working for electoral reform. The goal is to give the tertiary parties that already exist a legitimate chance at promoting a candidate so that supporting someone other than the Republican or Democratic candidate is not splitting the voters in favor of the opposing party.
Some coalitions might eventually support a particular candidate or party, but initially, in order to begin the reform process, the goal is to act as a coordinated movement rather than a party.
Can you imagine what we can achieve when our political leaders are working together instead of constantly fighting? What would that even look like?
Well, what are some characteristics of a successful government and how might you measure it? Created by economist Mahbub ul Haq in 1990, and published annually by the United Nations, The Human Development Index is a composite statistic of life expectancy, education, and income indices to rank countries into four tiers of human development. Not surprisingly, according to the current report released in March 2013, 8 out of the top 12 countries on the list effectively use a multiparty electoral system, including Sweden, Japan, The Netherlands, Iceland, Finland, Norway, Canada, and Ireland.
In these countries, no single party enjoys a majority; instead, multiple parties form coalition governments. Voting can take the form of an instant run-off ballot in which voters rank the candidates in order of preference rather than simply selecting a single candidate.
Because this type of system forces elected officials to work together, politicians can stay busy doing their jobs instead of always campaigning or fundraising to keep their jobs. Citizens enjoy things like universal health care, high standards of living, high rates of employment, excellent public education, low crime rates, few homeless, and most importantly, peaceful and safe living conditions.
Doesn’t that sound more like
the American dream
the American dream
instead of the nightmare we currently face?
I implore you to become active in your local elections, support candidates who promote electoral reform, share these ideas with your friends, and most importantly, VOTE!
In conclusion, the current two-party system has become an impediment to progress which can be alleviated by evolving into a multiparty system. In order to heal the division caused by polarized politics, we must support electoral reform together! Your vote does count, honor the work that was done to get it for you and use it! After all, to paraphrase Plato, the chief penalty to someone who is too smart to engage in politics is to eventually be governed by his inferiors. Vote to make multiparty elections the choice of a new generation!
Bibliography
Frey, W. H. (Ed.). (2012). Voter Turnout. Retrieved June 8,
2013, from Social Science Data Analysis Network website:
http://www.ssdan.net/content/voter-turnout
Geddes,
P. (1915). Cities In Evolution.
London, UK: Williams.
Grossman, M. (2001). Towards Multiparty Democracy in the
U.S. Retrieved May 25, 2013, from Multiparty.org website: http://www.matthewg.org/multiparty/ch7.htm
Hedges, C. (2012, October 29). Why I'm Voting Green.
Retrieved May 26, 2013, from
http://www.truthdig.com/report/item/why_im_voting_green_20121029/
Lindley, C. (Ed.). (2001). Sweden; Japan; Denmark; Germany;
Finland; Norway; Ireland. Retrieved May 26, 2013, from World Audit website:
http://www.worldaudit.org/aboutus.htm
Martin, W. (2004). The
Best Liberal Quotes Ever: Why the Left is Right. Sourcebooks.
Plato. (380 BC). Republic
(Vols. 1; 347). Athens, Greece.
United Nations Development Program. (2013, March). Human Development Report 2013 (K. Malik,
Author). Washington, DC: Gilmore.
US Gov. (2011, December). 2000 Official Presidential
Election Results. Retrieved May 24, 2013, from Federal Election Commission website:
http://www.fec.gov/pubrec/2000presgeresults.htm
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