Still Not Getting It?

     The title of today's posting is the cover story from a recent Nutrition Action newsletter.  It lists 10 important messages that don't seem to stick.  There are several reasons why, according to author Bonnie Liebman.  She says that "maybe that's because we haven't heard them enough or because they're controversial...  Maybe it's because there's only so much you can think about when you're deciding what to have for lunch."

     Here are the 10 things that many of us have heard before, yet they just don't seem to sink in:

1.  Extra weight increases the risk of cancer.  "...the ideal thing is not to gain (weight) in the first place." so says Marjorie McCullough, strategic director of nutritional epidemiology at the American Cancer Society.  "But if you're already overweight, it's still worth trying to lose.  Even if you repeatedly lose and regain the weight, your risk of dying of cancer, heart disease, or other illness is no higher than that of someone who started at the same weight."

2.  Subtle cues can make you eat more (or less).  Brian Wansink of Cornell University found that all sorts of below-the-radar cues influence how much we eat.  For example, people tend to consume more from larger plates and bowls and when food is visible and within reach.

3.  We're eating too many grains.  Calories from grains (wheat, corn,oats, rice) has increased by 45% since 1970.  That's because we are eating more bread, pasta, tortillas, crackers, pizza crust, pretzels and pastries, mostly all containing refined flour which creates an imbalance in our diets.

4.  Animal protein can help, not hurt, bones.  It is true that consuming animal protein tends to leach calcium from the bones.  But with a higher protein intake there's also a higher absorption of calcium, thus strengthening bones.  The results of a year long study in Framingham, MA documented that the group receiving high protein meals lost less bone from the hip, spine and wrist, reducing the risk of fractures.

5.  Eating 3,500 fewer calories doesn't mean you'll lose a pound.  The general rule of thumb is that there are 3,500 calories in a pound.  So cutting out 500 calories a day from your diet should bring a 1 pound weight loss in a week.  But, in fact, the body starts burning fewer calories as the weight comes off.  As the body's metabolic rate drops it attempts to burn fewer calories. Weight loss will plateau as the body adjusts to being fed less with fewer calories.

6.  We don't eat enough  potassium.  The recommended daily allowance of potassium is 4,700 milligrams.  The average American gets roughly half that.  It is vital for healthy blood pressure levels and for more elasticity of the heart muscle and blood vessels.  And the best way to increase potassium intake is to increase the consumption of fruits and vegetables.

7.  Don't expect vitamins to prevent cancer.  A simple fact to keep in mind is this:  when you see claims that a vitamin "maintains a healthy prostate" or "supports breast health," what it really means is there's no good evidence that the vitamin lowers the risk of prostate or breast cancer.

8.  Omega-6 fats don't cause inflammation.  It can be confusing as to just what omega fats we should be consuming.  It has been stated that omega-6 is harmful while omega-3 is beneficial.  It is more important to include the omega-3 fatty acids found in salmon than it is to eliminate omega-6 foods contained in mixed vegetable oils.

9.  You need to cut calories as you get older.  Our bodies change with age in ways that reduce caloric needs.  Resting metabolism starts to drop appreciably during our 5th decade.  Muscle mass is replaced by fat, which burns fewer calories. 
 (read *big sigh* here from Vinny)

10.  Magnesium may lower your risk of diabetes.  Eating more magnesium-rich foods like leafy greens, beans, whole grains, nuts and wheat bran helps to avoid type 2 diabetes, in concert with daily exercise, weight loss and limiting sweets.  On average, our daily intake of this vital nutrient is woefully lacking.