Category Archives: Nutrition

The “surprising” problem with calorie counting – part 2

As promised, here is part 2 of the nice little two-story infographic on calorie counting by Precision Nutrition.

Whereas the first one nicely illustrated 5 reasons as to why trying to count the calories that goes in is a waste of time, the one below shows why “calories out” also is close- to- impossible to determine somewhat precisely.

In short; you’re not your neighbour!

 

precision_nutrition_prob_with_calories_part_2_image

The “surprising” problem with calorie counting – part 1

Another nice infographic by Precision Nutrition.

In short, you should know that you have absolutely no idea about how many calories you are really absorbing; mainly because of individuality, imprecise calorie-descriptions and food preparation. That is good news! If anything, it´s an argument to save you the never-ending trouble of counting and weighing your food.

Part 2 is a nice read as well!

precision-nutrition-counting-calories-prob-INFO

Nutrition for injury recovery – infographic

Injury sucks. Pain sucks.

Maybe with the exception of your more-or-less significant other, injury and/or pain is probably the no. 1 reason as to why you have periods where you´re not doing what you enjoy and love. Below is another handy little infographic on which foods you should probably eat when/while injured. It´s basic “good food vs. bad food”, but the suggested supplements and doses might be of help.

2015_07_Injury_Recovery_1_2

Infographic by Precision Nutrition.

Superfoods – the word that leads to empty wallets

 

Folk putter hvad som helst i munden nu til dags. Nogle mere underlige ting end andre.
Oftest, skal der ikke mere til end en “ekspert” på tv eller noget så irriterende som en reklame, før x eller y er det nye superfood of the week!

Nedenstående infograf viser hvad der reelt er evidens for (samt i hvilken sammenhæng), og giver en idé om hvad man evt. kan vælge at bruge sine penge på, istedet for firkantede t-shirts med grimme by-henvisninger.

 

Interactive version & dataSnake-oil-Superfoods1

 

Lene skal selvfølgelig krediteres for linket, da hun er en haj med sin rødglødende iphone og endda har lært, at “Woman” ikke er en ok kildehenvisning.

Breakfast cereal consumption. – it´s not that bad!

Abstract:

There have been no comprehensive reviews of the relation of breakfast cereal consumption to nutrition and health. This systematic review of all articles on breakfast cereals to October 2013 in the Scopus and Medline databases identified 232 articles with outcomes related to nutrient intake, weight, diabetes, cardiovascular disease, hypertension, digestive health, dental and mental health, and cognition. Sufficient evidence was available to develop 21 summary evidence statements, ranked from A (can be trusted to guide practice) to D (weak and must be applied with caution).

Breakfast cereal consumption is associated with diets higher in vitamins and minerals and lower in fat (grade B) but is not associated with increased intakes of total energy or sodium (grade C) or risk of dental caries (grade B).

Most studies on the nutritional impact are cross-sectional, with very few intervention studies, so breakfast cereal consumption may be a marker of an overall healthy lifestyle. Oat-, barley-, or psyllium-based cereals can help lower cholesterol concentrations (grade A), and high-fiber, wheat-based cereals can improve bowel function (grade A).

Regular breakfast cereal consumption is associated with a lower body mass index and less risk of being overweight or obese (grade B). Presweetened breakfast cereals do not increase the risk of overweight and obesity in children (grade C).

Whole-grain or high-fiber breakfast cereals are associated with a lower risk of diabetes (grade B) and cardiovascular disease (grade C). There is emerging evidence of associations with feelings of greater well-being and a lower risk of hypertension (grade D), but more research is required.

 

Williams, 2014

WHY is the weekend making you fat?!

Fade in…:

 

 

Afhængig af graden af din religiøsitet, er der gået 7 eller 14 dage siden sidst. Du hopper* på vægten igen.

Det er uforståeligt! Du har prøvet alverdens diæter; den ene mere stringent, lav-kcal og nederen end den anden. Du bliver ved, i håbet om at den næste, eller den næste igen (hhv. nr. 17 og 18), må være anderledes. Hvorfor virker de ikke?!

 

Over halvdelen af befolkningen kender sandsynligvis til ovennævnte scenarie. Det er oftest lettere sagt end gjort at tabe sig, og frustrationen over udeblivende resultater fører ofte til nyttesløse og til tider idiotiske alternativer. Tidligere indlæg kommer med en række forslag til, hvordan en mere videnskabelig tilgang til vægttabs-problemet kunne se ud.

Nedenstående er to bud på, hvorfor den fatty fat mass lader til at være mere genstridig end godt er:

 

  • Weekenden gør dig tyk! Et studie fra 2014, med 80 forsøgspersoner mellem 25 og 62 år, undersøgte om eventuelle fluktuationer i kropsvægten var afhængig af ugedagene. Personerne blev bedt om at veje sig hver morgen inden morgenmad. Overordnet, vejede de mere efter weekenden (søndag og mandag), med en faldende vægt i løbet af hverdagene og havde den laveste vægt om fredagen.
    Hvad var yderligere interessant, var at de som tabte sig over tid havde et mere udtalt kompensations-mønster. Dette vil sige, at kropsvægten begyndte at falde umiddelbart efter endt weekend, hvilket ikke var tilfældet hos de som tog på over tid (Orsama et al., 2014)

“There are sleep cycles and there are also weight loss cycles. Almost everyone loses weight on weekdays and gains weight on weekends. What separates the slim from the heavy isn’t how much more they gain on weekends. It’s how much they lose during the weekdays.

 

  • Du sover for lidt! Udeblivende søvn, som primært sker i hhv. weekenden eller ugedagene afhængig af alder og tendenser, øger risikoen for at gøre dig til en tyksak. Ved søvnmangel, ses nedsat aktivitet af appetit-regulerende centre i hjernen når udsat for attraktive fødevaremuligheder. Samtidig ses en øget aktivitet af det limbiske system som bl.a. regulerer følelser.
    Resultatet er en større tendens til at vælge høj-kcal fødevarer. Desto mere søvnmangel, desto større indtag af kcal. (Greer et al., 2013).

These findings provide an explanatory brain mechanism by which insufficient sleep may lead to the development/maintenance of obesity through diminished activity in higher-order cortical evaluation regions, combined with excess subcortical limbic responsivity, resulting in the selection of foods most capable of triggering weight-gain.

 

 

Konkluderende kan det derfor anbefales at undgå søvnmangel, samt at være mere opmærksom på eventuelle ugedags-tendenser. At tage uplanlagt og uhensigtsmæssigt for meget på er noget rod, da overvægt/fedme i sig selv er en risikofaktor for diverse livsstilssygdomme.
“Erotisk buttet” er et term tykke mennesker har opfundet i søgen efter coitus.

 

 

 

* Jeg er klar over at ordet “hopper” kan være misvisende.

 

 

Orsama et al., 2014

Greer et al., 2013