Klokov Dmitry – warm up


Gary Clark Jr – Aint Messin ‘Round

Where Americans Get Their Calories

link to full article  Where Americans Get Their Calories

Quick, somebody get the nine-year-old media hero and her mom on the phone.  Turns out that despite ads featuring cartoon characters and other means of “tricking” kids into eating at McDonald’s, very few of the total calories youngsters consume come from sodas and french fries consumed in fast-food restaurants.

That’s the good news.  The bad news is that people of all ages consume a lot of junk they buy in grocery stores – which is a point I’ve made several times.  The same people who like to heap blame on the fast-food industry are curiously silent about all the boxes of Cocoa Puffs and bags of potato chips sold in grocery stores.

In a study I read awhile back, researchers compared eating habits in areas with lots of fast-food restaurants and areas with almost no fast-food restaurants.  They found virtually no difference in how much sugar and other carbage people consume.  All that changes is where the sugar addicts go for their fix.  Blaming a McDonald’s restaurant for the sugar addicts who live nearby is like blaming a tavern for the local alcoholics.  Yes, sodas are cheap at McDonald’s … but if you want to see really cheap sodas, visit a Kroger.  (Then write a thank-you letter to the USDA for subsidizing corn and thus corn syrup.)

But I digress.

The figures about where Americans get their calories come from a new study published in Nutrition Journal.  Let’s look at some quotes about that study from an online article:

A new analysis of where Americans are getting their calories from has thrown up some surprising results, with the percentage of energy derived from so-called ‘junk-food’ such as soda, burgers and fries from fast-food chains proving to be somewhat lower than is often claimed.

Energy intakes of US children and adults by food purchase location and by specific food source, published in Nutrition Journal, is “the first-ever study of dietary energy intakes by age group, food purchase location and by specific food source”, claim its authors: Dr Adam Drewnowski and Dr Colin D Rehm from the University of Washington, Seattle.

As all foods consumed by participants in the government-run National Health and Nutrition Examination Surveys (NHANES) are now color coded by location of purchase (eg. store, quick-service restaurant/pizza (QSR), full-service restaurant (FSR), school/workplace cafe, vending machine etc), it is possible to determine much more accurately where our calories are coming from, they explain.

The NHANES data is based on 24-hour recall.  I’m not a big fan of food questionnaires that ask people to remember what they ate for the past year or more, but I think most of us can recall what we ate yesterday.  The study’s authors note that people tend to under-report their junk-food intake, but I’m guessing that applies equally to fast-food junk and store-bought junk.  So let’s assume for the sake of argument that the figures are reasonably accurate when it comes to food eaten out vs. food eaten at home.

Quoting from the actual study:

Contrary to popular belief, restaurant-sourced pizza, burgers, chicken and French fries accounted for less energy than store-sourced breads, grain-based desserts, pasta and soft drinks.  For example, for adolescents in the 12-19y age group, QSR pizza accounted for 3.9% of total energy, whereas QSR French fried potatoes accounted for 1.7%. Interestingly, QSR sugar sweetened beverages provided 1.0-1.4% of dietary energy depending on age, whereas store-sourced beverages provided four times that.

So we’re looking at young people getting maybe 3% of their total calories from fast-food sodas and fries.  Toss in the burgers and we’re up to about 5%.  That would no doubt be a surprise to Roger Ebert and other people who believed Morgan Spurlock fingered the obesity-epidemic culprit in Super Size Me.

Fast-food consumption was highest among teens at about 17.5% of total calories.  But teens still consumed nearly two-thirds of their calories at home, as did people in other age groups.  But look at what they consume:

The top sources of energy for 6-11year-olds were grain-based desserts such as cakes, cookies, pies, pastries and donuts (6.9% of energy) and yeast breads (6.4% of energy). Those two food sources were among the top energy sources across all age groups.

Among adolescents, the top energy sources were soda, energy and sports drinks (8.2% of calories); pizza (7.2%); yeast breads (6.3%), and chicken and chicken mixed dishes (6.2%). Burgers contributed just 2% of energy and fries 2.7%.

Adults aged 20-50 derived 6.8% of energy from soda, energy and sports drinks; 6% from chicken and chicken mixed dishes; and 6.1% from yeast breads. 5.5% of energy came from grain-based desserts and 5.3% from alcoholic beverages.

Sounds like rather a lot of carbage.  The online version of the study includes some tables, so I took the data for ages 12-19 and popped it into Excel.  Then I marked the foods I consider carbage (sodas and energy drinks, pizza, pasta, fries, chips, donuts, cereals, breads, desserts and candy) and ran the numbers on those.

If the NHANES data is accurate, the nation’s teens are getting 47% of their calories from carbage — but only 9% of their total calories come from carbage consumed in fast-food restaurants.  Just over 32% of their total calories come from carbage they consume at home.  The remaining 6% of carbage-calories comes from full-service restaurants and “other” … whatever that means.

The same calculations for kids in the 6-11 group show that they consume slightly more carbage (49% of total calories) than their older siblings, but just 5.8% of their total calories come from fast-food carbage.  So I have to conclude that cartoon characters, Happy Meals and other “tricks” aren’t the reason kids get fat.  Kids consume five to six times more carbage at home than they do at fast-food restaurants.  Hannah’s mom is going to have to start writing speeches the little media hero can deliver at grocery-industry conventions.

The online article about the study also notes that while Hizzoner Mayor Bloomberg exempted grocery stores from his large-soda ban, that’s where people buy the vast majority of their soda.  There’s nothing I love more than a regulation that’s both onerous and ineffective.

Asked to comment on this interpretation of his data, co-author Dr Adam Drewnowski told FoodNavigator-USA: “Francis Collins and Griffin Rodgers (the director of the NIH and the NIDDK respectively) wrote in JAMA last  year that faced with the obesity epidemic, public health authorities took whatever action they could, without necessarily waiting for data to arrive.

Government officials jumping in with recommendations and regulations without waiting for data to support their actions? Well, I am shocked.

Tuna Cakes

from http://howdoipaleo.blogspot.com


  • 3 5oz. cans tuna, in water, drained
  • 2 eggs
  • 1/2 Tbsp. dried dill
  • 1/2 tsp. salt
  • 1/4 tsp. fresh ground black pepper
  • 1/4 tsp. ground cayenne pepper
  • 1 Tbsp. scallions, finely chopped
  • 1 Tbsp. fresh chives, finely chopped
  • 2 Tbsp. coconut oil


  1. Mix all ingredients, except oil, in a bowl, using your hands.
  2. In large skillet, heat coconut oil over medium to med-hi heat. Make sure it is nice and hot!
  3. Form tuna into 11-12 small, slightly flattened patties and cook in hot oil 2-3 minutes per side. You will most likely have to do this in batches, so add more oil to the pan as necessary.
  4. It is important to make sure your patties are browned on the one side before attempting to flip them, this helps them hold together!
  5. Top with the garlicky aioli and serve warm!


  • 1/2 C. Paleo mayo
  • Juice from 1/2 a lemon
  • 1 clove garlic, minced (or pushed through a garlic press, which is by far my favorite kitchen tool)
  • 1/4 tsp. black pepper


  1. Mix all ingredients thoroughly in a small bowl.

The highest calorie menu items at America’s top 10 fast food chains revealed… and you may be surprised

link to article The highest calorie menu items at America’s top 10 fast food chains revealed… and you may be surprised

Do you want a heart attack with that?

Fast food chains are serving up tasty treats loaded with up to 2,000 calories – the daily recommended intake for U.S. adults.

While the ingredients in some of these offerings sound healthy, digging down into the sodium and cholesterol components is enough to send you running for your ab cruncher.

You will be surprised at the calorie count of some of the most popular dishes served up at America's biggest fast food chainsHere are just some of the most popular dishes served up at America’s biggest fast food chains which have a worrying calorie count. White Castle tops the list, with its sack of 20 deep-fried chicken rings boasting 1,760 calories – just shy of an adult’s recommended daily allowance

Only a handful of chains – McDonald’s, Panera Bread, Starbucks and Subway – post calorie counts on their menus. Soon all chains with more than 20 outlets will have to do it too.

In the meantime, Market Watch has served up 10 of the highest calorie fast foods to help you make informed decisions – and the results are startling.

White Castle tops the list, with its sack of 20 deep-fried chicken rings boasting 1,760 calories – just shy of an adult’s recommended daily allowance.


1. White Castle – 20 chicken rings, 1,760 calories
2. Burger King – Ultimate breakfast platter, 1,450 calories
3. McDonald’s – Big breakfast with syrup and margarine, 1,350 calories

Panera Bread's steak and white cheddar on a French baguette packs 980 calories
Just one slice of Pizza Hut's 14-inch large meat lover's pan pizza is 470 calories

Panera Bread’s steak and white cheddar on a French baguette (left) packs 980 calories; right, just one slice of Pizza Hut’s 14-inch large meat lover’s pan pizza is 470 calories

4. KFC – 10-piece bag of original recipe chicken bites, 1,300 calories
5. Wendy’s – Dave’s Hot ‘N Juicy 3/4 lb. triple patty with cheese, 1,120 calories
6. Panera Bread – Steak and white cheddar on a French baguette, 980 calories
7. Taco Bell – Volcanic nachos, 970 calories
8. Dunkin’ Donuts – Frozen mocha coffee coolatta with cream, 730 calories
9. Subway – Mega melt on flatbread with egg, 660 calories
10. Pizza Hut – 14-inch large meat lover’s pan pizza, 470 calories

Dunkin' Donuts comes in at number 8 on the list, with its frozen mocha coffee coolatta with cream at 730 calories

Dunkin’ Donuts comes in at number 8 on the list, with its frozen mocha coffee coolatta with cream at 730 calories

Crispy on the outside and tender on the inside, the fatty rings are doughnut-shaped chicken nuggets.

Not far behind on the fat scale is Burger King’s Ultimate Breakfast Platter.

The scrambled eggs, hash browns, a sausage patty, biscuit and three pancakes with syrup amount to 1,450 calories all before work – 1,050 calories more than the recommended breakfast intake.

McDonald’s breakfast offering doesn’t fare much better, coming in third with 1,350 calories.

Next up is KFC’s 10-piece bag of chicken bites, proving that ‘bite-size’ doesn’t mean healthy.

These little nuggets pack a punch at 1,300 calories per serve.

And the fattiest burger, according to the analysis, is Dave’s Hot ‘N Juicy 3/4 lb triple patty with cheese from Wendy’s, boasting a staggering 1,120 calories.

While Panera Bread has a lot of healthy-sounding items on its menus, the steak and white cheddar French baguette isn’t one of them.

Wendy's tower of fat: Dave's Hot 'N Juicy 3/4 lb triple patty with cheese has 1,120 calories

Wendy’s tower of fat: Dave’s Hot ‘N Juicy 3/4 lb triple patty with cheese has 1,120 calories

Burger King's Ultimate breakfast platter is loaded with 1,450 caloriesBurger King’s Ultimate breakfast platter is loaded with 1,450 calories

Taco Bell's volcanic nachos contain 970 calories
Subway markets itself as a healthy alternative, but its mega melt has 660 calories

Taco Bell’s volcanic nachos (left) contain 970 calories; right, Subway markets itself as a healthy alternative but its mega melt has 660 calories

Fast food chains are serving up fried treats loaded with up to 2,000 calories - the daily recommended intake for U.S. adults.

Fast food chains are serving up fried treats loaded with up to 2,000 calories – the daily recommended intake for U.S. adults.

The cheesy sandwich weighs in at 980 calories, although Panera is ahead of its competitors by posting the calories on its menus.

Taco Bell’s ‘volcanic’ nachos are a mountain of calories, with black beans, chips and fried meat tipping the scales at 970 calories.

Dunkin Donuts’s meal in a cup, the frozen mocha coffee coolatta with cream, is 730 calories.

Meanwhile Subway, which has always marketed itself as the healthier alternative to fast food, offers a mega melt that has 660 calories.

The egg white omelet on 6 inch flatbread is one of the most unhealthy on Subway’s menu.

Coming in at number 10, but still loaded with fat, is one slice of Pizza Hut’s 14-inch large meat lover’s pan pizza at 470 calories.

But down the whole pie, and you’ve just eaten nearly two days worth of food.

KFC's 10-piece bag of original recipe chicken bites packs 1,300 calories

KFC’s 10-piece bag of original recipe chicken bites packs 1,300 calories

Cranberry Apple Stuffing


from http://www.elanaspantry.com/cranberry-apple-stuffing/



  1. Soak dried cranberries in chicken broth for 1-2 hours
  2. Heat grapeseed oil in a large skillet, over medium heat
  3. Saute onion until soft, about 15 minutes
  4. Add celery and saute for 10 more minutes
  5. Add apple and parsley and saute for 3 minutes, until apples just begin to soften
  6. Transfer mixture to a very large bowl
  7. Bake bread cubes on a parchment paper lined baking sheet for 5-10 minutes at 350°
  8. Cool bread cubes for 20 minutes after removing from oven
  9. Stir bread cubes into vegetable mixture
  10. Whisk eggs and salt into cranberry-chicken broth mixture
  11. Add egg-cranberry mixture to stuffing, tossing to combine
  12. Transfer stuffing to a 9 x 13 inch baking dish
  13. Bake stuffing at 350° uncovered until cooked through and browned on top, about 40 minutes
  14. Let stand 10-15 minutes

Adrenaline Resistance

link to article  Adrenaline Resistance

Written By: Kevin Cann

Most reading this have heard of the term insulin resistance.  This occurs when our cells desensitize to the hormone.  Stress and overeating high sugar foods tend to be the major culprits in inducing insulin resistance.  This leads to a greater increase in insulin secretion and a greater increase in stored fat.  Many of you have probably heard about leptin resistance as well.  Leptin is a major hormone involved in our energy homeostasis.  It is released from the white cells in our adipose tissue and communicates with the brain, telling it how much body fat we need to store.  Too much accumulated fat leads to increased amounts of circulating leptin and a decreased sensitivity in the leptin receptors.  This scenario can lead to increased feeding and increased fat accumulation.  Some of you may have been eating low carb paleo and not overeating calories, but still struggle to reach your weight loss goal.  There is another culprit that may be the issue; adrenaline resistance.

Adrenaline, or epinephrine, is a major component of our flight or fight response.  It regulates heart rate as well as blood vessels and airways.  It is also a neurotransmitter.  As a neurotransmitter it allows us to deal with physical and emotional pain.  Adrenaline also releases the fat we have stored and frees it up to be used as energy.  Just like with insulin and leptin, too much exposure to adrenaline will cause the receptors of the cells to desensitize.  This leads to a need for more adrenaline to get the job done and over time our system will get burned out and we will lose the ability to produce adequate amounts of adrenaline.

Adrenaline is part of the sympathetic nervous system.   Under stressful conditions the sympathetic nervous system takes over.   Leptin controls body fat over the long haul however; under stressed conditions the sympathetic nervous system decreases leptin and increases adrenaline (http://www.ncbi.nlm.nih.gov/pubmed/11327106 ).  The decrease in leptin can lead to overeating.  This is also known as: stress eating.”  The sympathetic nervous system under stressful conditions controls the hormones that allow fat to exit and enter our cells.    This is why stress management is so important to weight loss.  If we do not manage our stress well, leptin levels will stay low to increase eating, and adrenaline levels will stay chronically high, increasing our chances for becoming adrenaline resistant. Once that resistance sets in we become poor at releasing stored fat into the blood stream, but we are still overeating.  This is a good way to put on even more fat!

It has long been known that obesity is a byproduct of Protein Gs deficiency.  Basically, this protein is part of a group of proteins that communicate reactions to extracellular stimuli.  Patients with decreased Gs had a 67% lower response to adrenaline.  The researchers concluded that Gs protein should be looked at as a cause of common obesity (http://jcem.endojournals.org/content/84/11/4127.short ).  Parathyroid hormone (PTH) resistance was also shown to be a common denominator in that study.  Another study found PTH resistance and adrenaline resistance to be an issue for an obese woman (http://www.ncbi.nlm.nih.gov/pubmed/20075145 ).

Insulin resistance, leptin resistance, and adrenaline resistance is the three headed monster. One leads to the next, and if it does not get corrected, will lead to obesity and disease.  One study showed that adrenaline resistance caused from leptin and insulin resistance needed to exist before the onset of type 2 diabetes (http://www.ncbi.nlm.nih.gov/pubmed/11721888 ).  The three of them together have also been linked to obesity-derived hypertension (http://link.springer.com/article/10.1007%2Fs11906-002-0035-0 ).

So then how do we correct it?  The answer to that is the billion dollar question.  For now we need to take what information we know works and apply it.  Complete health is a spectrum of lifestyle choices.  We need to eat well, manage our stress, get outside, and have adequate sleep.  Also, we need adequate amounts of exercise.  This is another reason why too much exercise can be hindering your ability to lose fat.  Exercise releases adrenaline.  If we have adrenaline resistance already, or are chronically in a stressed out state, we can make matters even worse by running too much, or overdoing it in the gym.  The best solution is to listen to your body and do your best to do everything to promote positive gene expression.