What we’re diggin’ – 2/22/18

Other Recipes to Try:

 

Let’s Talk Science:

Statistical review of US macronutrient consumption data, 1965–2011: Americans have been following dietary guidelines, coincident with the rise in obesity – According to the best data we have, in 1968 Americans consumed 45% of their calories from fat and 39% of their calories from carbohydrates – these are percentages that would qualify as a “low carb, high fat” diet. (And given the availability of food products at that time, I’d put money that most of those fats were of animal origin – and primarily endogenous – and the carbs were not necessarily overly refined – yes, it was the era of Wonder Bread, but the access to refined carbs was not nearly the same as it is today.)

As American’s have followed the USDA and AHA guidelines over the last few decades, shifting away from fat and greatly increasing carbohydrate consumption, the rise in chronic disease has followed suit.

The story is more complex than just percentages though, because while it’s obvious that we now eat less fat (34% of total calories in 2011) and way more carbs (51% of total calories in 2011), the USDA and AHA have also been shifting the recommendation of the TYPES of fat and carbs, with great emphasis being placed on replacing animal and endogenous fat with highly processed, added seed oils; and eating more “heart healthy” grains. Yes, they also promote veggies, but the main focus is on eating grains, which have only gotten more and more refined with time, and there is a pretty wide allowance for added sugar – they allow for 10% of calories to come from added sugars.

People on all sides of the nutrition debate can call on study after study after study to back up their specific point of view. But the data is pretty clear – we have been running one very large study on all Americans for the last several decades and the study failed. Let me say that again – the USDA and AHA guidelines have failed.

When an experiment fails this spectacularly, you go back to the drawing board and try something new. Continuing to dig in and follow the recommendations of a failed experiment is just bullheaded and honestly stupid. And definitely not science/evidence based.

From the above linked paper: “Americans in general have been following the nutrition advice that the American Heart Association and the US Departments of Agriculture and Health and Human Services have been issuing for more than 40 y: Consumption of fats has dropped from 45% to 34% with a corresponding increase in carbohydrate consumption from 39% to 51% of total caloric intake. In addition, from 1971 to 2011, average weight and body mass index have increased dramatically, with the percentage of overweight or obese Americans increasing from 42% in 1971 to 66% in 2011.”

 

It’s a Lifestyle:

  • Mindset – The Tyranny of Convenience. This whole article is fantastic. It is a great look at convenience and how it may not always be the best thing. And it definitely apropos when it comes to food/nutrition and the choices we make. We often tell people it’s about priorities, and it is, but it’s also a wider societal shift that “hides” that there’s even a choice to prioritize differently. Definitely something to think on.
  • Food for Thought – The Best Way to Clean Up Food Stains from Any Couch. Spills are bound to happen. And if you’re like me, you probably eat on your couch occasionally (or all the time), so what do you do when a spill happens? Thankfully, the Kitchn has a nice rundown of how to deal with spills on all kinds of different couches, from leather to microfiber.
  • Hone your Skills – I’m always looking for new tricks to make prepping and cooking even easier. I love this simple trick from Paleo Girl 99 for quicker cutting board prep. I’ve been following Paleo Girl 99’s Instagram account (@paleogirl99) for a while and I highly recommend for a real life look at what nutrient dense eating (with an AIP slant) looks like, repetition and all.

 

– Caitlin Allday, RDN
Nutrition Coach

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