40-Year Key Study Flawed?

I recently read a very interesting article in my IDEA Fitness Journal, which is for ACE certified professionals.  (A great publication with cutting-edge fitness and nutrition information).  I was so happy when I was able to find this article online so that I could share it with my Better Body group on Facebook.  (If you want to join, search "Better Body" on Facebook.  It's a private group, so you will have to request to join and see the posts, but as soon as me or one of my admins sees the request, we'll add you.)

Anyhow, the article says "that 40 years of nutrition information from the National Health and Nutrition Examination Survey—the gold-standard database for such information—may be fatally flawed."

It goes on to explain (this is pretty interesting, if you ask me) "the authors said that it would be nearly impossible to survive on most of the energy intakes— the “calories in” and “calories out”—that participants reported. This misreporting of energy intake varied among participants; it was greatest in obese men and obese women, who underreported their intake by an average of 25% and 41% (716 and 856 calories per day), respectively."

Wow!  Those are some pretty skewed numbers in relation to what people are actually consuming.  And for 40 years they may have very well managed to make the "gold standard" flawed!  Amazing.

I find this pretty fascinating.  It puts a lot into perspective.  How many times have we either heard someone say or said ourselves "I  really don't eat all that much?"  The fact is that a vast majority of people weigh the amount that their caloric intake supports.  This is something you just can't run very far from.  Yes, there are rare exceptions, but the key word there is "rare".

The best defense against this is to log your foods, including calories, and be very honest about portion sizes.  Measure and weigh your food.  You might be surprised at how much less a Tablespoon or an ounce is that you thought.

Admittedly, I just cafeteria-styled that article and took the parts I wanted.  Here is the article in it's entirity.  I would encourage you to read it right here.

I'm a big believer in facing your circumstances.  If you get honest with the facts, you can make adjustments to see change in your health and appearance.

No, I Don't Juice

This morning, while purchasing frozen berries, my checker asked me if I juice.  (And by this I mean make juice in a juicer, not use steroids.... which I also don't do!)  She looked surprised when I told her no, I don't believe in it and asked why not.  I told her because everything I've seen about juicers shows that they leave the good stuff (the pulp) behind. 

Juicing seems to be the symbol of health and vitality lately, but in reality it's cutting one's self short of a lot of fiber and nutrients.  The whole fruit or vegetable is more healthy than squeezing the liquid out and leaving the solid behind.  In terms of heart health, colon health, cholesterol, satiety, and elimination, to name a few, the whole food is far superior to what you are left with when juicing.

Every time someone crows "I can get twelve servings of fruits and vegetables in one glass!", I inwardly roll my eyes.  Uh, that's not twelve servings, because a true serving would have the pulp.  That's like, maybe, 4 servings by the time you get rid of all the good stuff you left behind, and even then it's only partial nutrients.  They'd be better off spreading half of those twelve fruits and vegetables out over the course of the day.  The nutrition of six pieces of fruit or vegetable would be better overall, and it would be a lot less expensive.

So no, I don't juice.  When I do make a liquid with my produce, I blend.  That way, I get ALL of the food down me, and don't have to clean up a messy juicer when I'm done.

Double Meat Cheapskate

Here is a tip I use at Subway.  This will REALLY apply now that they it is January and they are selling all foot-longs for $5.

I like to get my turkey or ham 6-inch subs with double meat.  This is usually an extra dollar.  When I can get my sub in foot long for $5, it's less expensive than the 6-inch double meat. So I order it in the footlong, ask for a fork, and only eat half the bread.  I either use the fork to move the meat and toppings over to the half of the bread I am going to eat or (easier) eat them right out of the bread with the fork.  This isn't all about saving a buck, though- I also get double the veggies this way. And I'm always looking for more veggies!

Additionally, I always have local discount cards sold by our high school Band program that include a free drink with a footlong at Subway.  So by the time all is said and done, I have spent $5 plus tax for a double-meat sub and drink.

And, as I have said before, it's not waste to throw the bread away.  Would you rather put it directly into the garbage, or eat it and then have to go through the butt-pain of losing it?  Seems to me the garbage route saves a step.