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Road Food

Thursday, July 12, 2012

My friend RUSSLANE ( wekeepitoff.com ) and I had a friendly debate a while back about road food. He claimed that Asian restaurants were a good choice. I disagreed and countered with grocery stores. I値l let him make his case for his choice, and expand on my reasons, here.

I like whitewater kayaking. As a sport people often joke that it involves 90% driving around looking for rivers, 25% drinking beer, and 5% actual paddling. While the ratios are usually a little better than that, it痴 definitely an activity I view as a REASON to stay in shape rather than a WAY to stay in shape. In my first season I spent nearly 300 hours sitting in a boat, almost 100 days. That translates into a LOT of driving and eating on the go.

Compounded with the hours sitting on my butt driving is the fact I知 frequently with buddies who do not need to watch their calories and do not want to spend a lot of money. A typical carful of us might include several males between the ages of 19 and 34 and me. We stay in the cheapest accommodations possible (often camping next to the car along a dirt road) and eat as cheaply as possible. The beer? Well, PBR is often a favorite. I usually bring along a case of Yuenling Light so there is a lower calorie alternative available in case I want some too.

But food is the main issue. I am not going to fill up on pizza, or wings, or cheese puffs, or corned beef hash from a can. Instead I go to the grocery store. Yup, the local market in whatever Podunkville place we happen to be. As an aside, I should add that I actually LIKE out of the way places and one of the joys of kayaking has been discovering the various Podunkvilles and the people who live there. They are often friendly and kind and not what you壇 expect from watching movies like Deliverance.

Back to the grocery store. First, it is fast. I can usually find what I want and get out of there within 25 minutes. Second, there is Real Food in there, unlike what is available at gas stations and convenience stores. Third, you usually can figure out what is actually IN the food because it痴 labeled. This makes it possible to put it into the tracker on my iPod.

If I知 just shopping for one meal I might pick up some baby carrots, some fresh salsa if they have it, mustard, lean deli slices of turkey or chicken (I try to find the kind with the lowest sodium) or a few envelopes of tuna and/or salmon, some oranges or apples, a bag of pre-washed lettuce, and low-carb sandwich wraps. If they have low fat deli slices of cheese I値l get those too. It can be fun to get a bottle of Mrs Dash or some variety of salt free seasoning to sprinkle on the sandwiches. If there is fresh basil I値l put that in sandwiches, too. If they have unsalted almonds I値l sometimes pick up some of those, too.

For camping I値l sometimes buy a carton of eggs for hard boiling. Dinners frequently include frozen salmon or shrimp or boneless skinless chicken breasts, red and green bell peppers, and a sweet onion. I roast these in a basket over the campfire while my buddies are eating canned ravioli and hot dogs. I have been accused of 兎ating gourmet food like a queen by these bemused paddling buddies. Some of them have even been converted and eat with me now, instead!

Lunches on the river are assembled from the wrap ingredients, dinner leftovers (if there are any) and a hard boiled egg or two. Hot sauce packets from restaurants can be used to season the eggs. If I know I知 going to be bringing a lunch in the boat I usually buy or bring some quart-sized Ziploc freezer bags.

Sub shops and pizza places

Sometimes there isn稚 a grocery handy and we池e just looking to satisfy the need for a single meal. In that case a sub shop or pizza place will usually have the raw ingredients suitable for making a salad. If you buy or bring a spritzer dressing, you池e good to go even if they don稚 usually make salads. I generally ask for 2-3 times the amount of the cooked turkey or chicken they usually put on a salad, no croutons, very little cheese, and lots of different green things and tomatoes, etc. If I feel like having more protein I might add tuna from one of my packets. Almonds or flax seeds can be added for extra crunch.

Survival Food

I like to carry protein bars and miniature Clif Bars with me at all times. I keep them in the car and stuff them into the pocket of my life vest. These are necessary for those times when there is either no food available or no food that I feel comfortable eating. They are also excellent anti-bonking supplies while on the river. Miniature Clif Bars are perfect because they don稚 have a coating that melts (like Luna Bars), they池e individually wrapped so it doesn稚 matter if they get wet, and they池e small enough to choke down in an eddy between drops. Dixie Diner Soy Rocks protein bars are a great emergency option - they have a LOT of protein and fiber in them relative to the calories, and stop hunger in its tracks. And they池e not so tasty that I値l ever be tempted to binge on them.

The bottom line here is that it is possible to make relatively healthy food choices while on the road, even if you致e got limited time, a limited budget, and friends along who aren稚 interested in nutrition. And if you take a little extra time you can even track it if you have a mobile device like a PDA, smart phone, or iPod.

For more info see this blog post about tracking apps that don't require internet or cell service:

  Member Comments About This Blog Post:


    I appreciate you detailing your strategies - thank you!!

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WATERMELLEN 7/18/2012 10:08PM

    Great blog. :Planning is key: and "not planning" is for me often a covert decision that I'm looking for an excuse to indulge/ eat unhealthy.

I'll be on the road this weekend, and I'll be eating healthy . . . booked accommodation where I can cook, too. Hate how it feels to have eaten crap.

Thanks for all your good ideas!

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DDOORN 7/18/2012 2:30PM

    I'm with you both: absolutely hard to beat real food from the grocery store, BUT: Asian dining increasingly offers the option of hand-selecting your veggies and meat for chopping and stir-frying, which is what I always do when I dine Asian. I need to learn what the heck they call that...I think it's known as the Mongolian Grill...? Both are great "real food" options.


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MKELLY72 7/13/2012 11:14PM

    I love this blog! I wasn't surprised to read that you have had a few converts as a result of your healthy eating on the run. Nicely done!

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KAYOTIC 7/13/2012 10:02PM

    Smart blog, and I think you demonstrate that you can find healthy choices in places that may seem like they are full of landmines....but if you really look you can find those easy and clean foods. It's all about making those choices that are pointing in the direction of health rather than only convenience.

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_LINDA 7/13/2012 10:19AM

    Great advice! Good for you roughing it with a bunch of guys to be able to enjoy your sporting fun:) Good also for making a convert to healthy eating -way to Spark it!

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GRACEFULIFE 7/12/2012 5:29PM

    I'll go with grocery stores, because while they do have some healthy choices at asian restaurants (which for my purposes at the moment I am considering to mean the typical American Chinese food http://en.wikipedia.org/wiki/Americ
an_Chinese_cuisine ) most of the choices there are not all that healthy--certainly not the tastiest ones. Supermarkets may certainly have their unhealthy choices but for the most part they are easily avoided by not entering the center portion of the store. Plenty of good, whole foods to be found that can be simply prepared as you do--and they often have a reasonably good quality salad bar that tends to have some reasonable choices on it, as well as, again, some easily avoided poor choices.

Sub shops are good too, especially independies, because there is usually a MEAT MOUNTAIN type sandwich. I order that one and I'm a happy camper. Yes, BB, in this instance you _can_ follow your old eating rule.

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LESLIELENORE 7/12/2012 5:23PM

    I like Clif bars for paddle snacks too. I have gone on any overnight excursions yet, but your menus sound reasonable and fairly simple, so I will have to keep them in my mind.

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BJPENNY70 7/12/2012 5:19PM

    This is the best blog ever. You have it down! Keep it up. Thanks for sharing this.

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Surfin' and Rollin' in Canada

Sunday, July 08, 2012

I just got back from a week of kayaking in Canada and no phone or internet access. It was AWESOME.

Here's a link to the place:
It's on the Madawaska River near Barry's Bay in Ontario.

My instructor was a crazy Argentino who seemed to know exactly when to push and when to back off and got stuff out of me I didn't even really know I had. He was also pretty fun, as well as an amazing boater:

I went with a friend who lives in Buffalo and a bunch of her friends from Michigan - It was nice to meet another group of friendly kayakers. There isn't much white water where they live so they are used to having to drive a Very Long Way to get to some. I feel fortunate to live where I do - the Adirondacks are accessible as are rivers in PA.

After three days of being pushed to improve our skills on the Madawaska,

we went to do playboating on the Ottawa river on Thursday and finally on Friday we ran the Main channel of the Ottawa.

Here's a relieved me after a day of being pushed to improve my skills:

Like the last post, the last time I'd run that river in 2010 I'd had a pretty hard day. I lost my roll and swam almost every rapid - which was frustrating because I'd run it earlier that season without incident. This time the river was about a foot higher and I was in a much smaller squirrely boat. But I made it through just fine. So once again, I've redeemed myself somewhat. I'm a better boater. Despite having lost most of the 2011 kayaking season to a snowboarding injury.

In fact, I didn't swim once, all this week. I did plenty of "combat rolls" (like the one in the video above) and some of them weren't pretty (like the one in the video above where the pushy boily water and general exhaustion made it harder to get back up), but I always did get back up without pulling out.

Saturday our group headed out to Minden, ON where there is a nice whitewater course on the Gull river:

I was pretty tired but eventually got in my boat and ran it from the top and then surfed a few times at the wave at the bottom. We were all pretty tired by then, LOL.

After the Gull five of us went to Toronto, cleaned up, ate dinner, and went to a Second City comedy show. We stayed overnight there and today came home.

It was all round a fabulous time.

Oh yeah, and I forgot to mention - I brought my food and bathroom scales and my iPhone with the LoseIt app on it (doesn't require internet or phone signal) and logged everything. And I watched my macronutrient ratios and made sure I got enough protein and fiber and when necessary I backfilled the meals they provided with Greek yogurt and soy cereal and protein bars and packets of tuna that I'd brought.

It was tough - the logistics were already complicated by staying in a coed room and having to change (and weigh myself) in an outdoor shower, not choosing my meals (or meal times), having to control myself around desserts and snacks and lovely starchy carbs that would have thrown me off - while drinking wine, etc. And this was on top of getting the period early (not expected until after I was coming back) and burning well over 1000 calories kayaking hard some days, learning challenging moves. And I was around people who didn't know me and my history and they had to watch me weighing my food and logging it at the table, etc. MAINTENANCE IS NOT FOR SISSIES. Period.

But I persevered. And I lost 3.5 lbs according to the Hacker's Diet average, or 8.2 lbs according to the actual scale. (Some of that was water weight, which is why I believe the average more than the scale.)
Numbers here: docs.google.com/spreadsheet/ccc?key=

So, yeah. Not only did I have a great time kayaking and improving my skills, but I ALSO managed to push my weight back down into the range where I want it. So, Win, Win, Win.


P.S. In case anyone is interested, there are more videos of me kayaking this week, here:
(I'm the one in the pale pink boat and bright pink helmet.)

  Member Comments About This Blog Post:

LJR4HEALTH 7/10/2012 5:26PM

    emoticon you even managed to get back into range while on vacation job emoticon and it sounds like it was a great time for you emoticon you rock

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BLUE42DOWN 7/9/2012 5:34PM


Looks like a lot of fun. Glad you had such a fantastic time!

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EMILYDOODLE 7/9/2012 2:53PM

  glad you had great vacation! awesome!

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4A-HEALTHY-BMI 7/9/2012 8:28AM

    People often cheer when you get back up, if you're having trouble rolling; or if you finally get on a wave after a bunch of tries or have a good surf. Also, if the video was somewhere people were surfing, they may have been cheering at someone else's trick and not about me at all...

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    Dude, awesome vids and congrats on the maintenance while off the grid. I has a stupid question. When you hit those rapids and stayed upright, but then flipped, why did the people cheer? Was it because you rolled and came back up quickly or because you went under? Wasn't sure of the reason for their reaction.

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WATERMELLEN 7/9/2012 7:28AM

    Love that SMILE!! And wow, you did it all . . .the kayaking AND the weight maintenance. You rock (and roll).

So glad you like our great big country too!

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LESLIELENORE 7/8/2012 11:27PM

    emoticonSounds like a great trip!

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Clearing the monster out from under my bed

Monday, June 18, 2012

Halfway through my first season kayaking I got a painful dose of reality about my abilities

The experience I had in 2010 was so traumatic - my first bad day on a river ever - that it was crazy how fearful I became. It took a month for me to really get my nerve back.

I did get my nerve back and went on to run more rivers that year.

I lost my second season to a snowboard injury.

I'm happy to report that this past weekend I returned to that river and ran it twice. There were a couple of combat rolls, but no swimming. And despite my disproportionate fear on the first run, I hit most of my lines and had a very good time, with good friends.

Here are some websites about where this took place:


I've run harder things since then. But THESE PARTICULAR rapids had kicked my butt and assumed a terrifying status in my memory that was far out of proportion for my current experience and abilities.

I'm so glad to have run them again, and established for myself that I now have the experience and abilities to run them. It's like exorcising a monster from out of my closet or under my bed.

  Member Comments About This Blog Post:

TENACIOUSTIGER 6/28/2012 11:04PM

    wow you are amazing loved the story, my monsters were about walking down corridors that seem like a skating rink, at work. I am now back to striding down the hall at work, but it has taken almost 18 mths to do so mentally not physically. I have a lot of sympathy for car accident victims it must be really hard to drive again after a crash, You are an extremist

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MINSOSTER 6/22/2012 12:30PM

    This gives me hope that I will be able to conquer a monster of my own. While downhill skiing in January 2011 my equipment didn't feel like it was fitting the way it should and the tension on the bindings was set too light so I kept dropping a ski. I told the group I was with that I was going to head in and I would meet them for lunch so we could head back out together after. I allowed them to talk me into one more run. This time when I dropped a ski I had a big fall injuring my pelvis that still flares up today. That ended my ski season for 2011. It took me a couple of trips to work my way out of the green runs and haven't been back to that bigger hill yet, but I plan to get back on it next season.

Congratulations on the progress you have made!

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DDOORN 6/19/2012 8:50AM

    THAT'S the way to NAIL those monsters! Way to SPARK! :-)


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PATTILYNN224 6/19/2012 7:52AM

    You are amazing!

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KAYOTIC 6/18/2012 11:56PM

    good job! I find a similar experience with some of the trails we mountain bike, I'm able to ride much more than I have in the past, pushing past the fear is a good thing!

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WATERMELLEN 6/18/2012 8:41PM

    That's terrific: you stared 'em down!!

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TAMPATINK67 6/18/2012 7:37PM

    The US Whitewater Center is located here in Charlotte - I use the grounds for hiking... But the rafting and kayaking look very tempting!!!

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RG_DFW 6/18/2012 4:50PM

    Good for you

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VHALKYRIE 6/18/2012 4:47PM

    Glad you conquered that river! I admire you for going back to defeat it!

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FIT-HEALTHY1 6/18/2012 4:33PM

    At least you didn't give up completely. I am glad you were able to conquer that monster! Bravo!!

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GONEWLIFE 6/18/2012 4:32PM

    good for you !

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Weight Maintenance Definitions, Revisited

Tuesday, June 12, 2012

While Russ gets the wekeepitoff.com site back up and running, I'm going to repost my columns from there on my blog here so I can refer to them when I need to.

Last year I wrote a column about the varying definitions of maintenance used in scientific studies. www.sparkpeople.com/mypage_public_jo

I followed this up with an illustration using data from contestants on the TV show, "The Biggest Loser."
In this second column I arrived at a definition of maintenance as "staying under a BMI of 30, assuming normal body composition."

I recently discovered a research article published in 2006 that reviews definitions used in the scientific literature and recommends using +/- 3% of body weight. (free to download, here: www.nature.com/ijo/journal/v30/n3/fu

If you're concerned with maintenance, this paper is well worth reading. The most interesting parts are Tables 1 and 2 which summarize the definitions of maintenance in scientific studies and the "Discussion and recommendations" section near the end.

The authors end up defining a working maintenance range as +/- 3% of a designated body weight.

Here is how they arrived at that number:
1) It needs to be expressed in % of weight because taller / heavier people experience greater weight fluctuations than shorter / smaller people and it has to work no matter how tall you are.
2) It needs to be smaller than clinically-relevant weight changes (generally accepted to be 5% or more of body weight). This is because if your weight changes enough to have an effect on your health, then you're not maintaining; you're either losing or gaining.
3) It needs to be bigger than usual weight measurement error due to hydration levels, etc. (generally 1-2% of body weight). We want the number to reflect actual weight changes, not random measurement error.

How you define the "designated body weight" is important, of course. As the authors point out in the "Biologic relevance" section, if you maintain an obese weight you might still have negative health consequences.

Let's use the same dataset of Biggest Loser contestants to see how this definition looks. We will arbitrarily define the "designated body weight" as the weight at finale, just to see how people might compare:

I've added a column "% Change from Finale Weight" and sorted from smallest to largest. People who reported a "Current Weight" (on 12/1/2009) within +/- 3% of their finale weight are highlighted in blue in this column.

The four that had remained within the 3% margin were Estella Hayes, Jerry Skeabeck, Nichole Machalik, and Ali Vincent. They also happen to be four of the six folks who stayed within 5 lbs of their finale weight.

Here is where it gets interesting, though. Would you consider Jerry Skeabeck a successful maintainer? He lost 119 lbs and got to a BMI of 38 (severely obese). By some definitions (mine included, BMI under 30) he isn't actually DONE losing the weight, and therefore can't be considered "in maintenance" in the first place.

On the other hand Mark Kruger kept his BMI under 30 but gained back 21.15% of his weight. Would he NOT be considered a successful maintainer? I would argue that he has been successful at keeping his weight in a relatively healthy range, even if he did regain 33 lbs.

Obviously finale weight is not a great definition of "designated body weight" if you want to include BMI or other weight-associated health scales. And it is probably a poor "designated body weight" anyway, as the contestants were competing in weight loss for money and can make a legitimate case for needing to lose as much as possible for the finale without expecting to actually live at that weight afterward.

In the end I think I still like my current definition the most (stay under a BMI of 30). But that is how it should be, I suppose, since it's my life I'm managing. Each of us has to come up with a definition we think is valid and that we can live with. And then stick with it.

The most important is -- what痴 yours?

  Member Comments About This Blog Post:

VHALKYRIE 6/15/2012 11:25AM

    I guess I think of it in terms of "not regaining what has been lost". Kinda vague, but I tend to set my goals in terms of "precision" rather than "accuracy". For example, I may set my weight goal at 115, but if I stay consistent at 125 +/-2 then I consider myself successfully maintaining, even if I haven't hit my target.

Comment edited on: 6/15/2012 11:28:29 AM

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KAYOTIC 6/15/2012 10:15AM

    I do appreciate all the information you put into these blogs! As for defining "designated body weight" it most likely will be a very individual thing, but personally, after a lot of 'try-outs' at different weight ranges, I'm settled into a range that just feels right personally. And it happens to be in a BMI under 24, so that is "normal" in the classification system. I think as flawed as BMI is, at least it give folks a starting point in picking a goal, and they can then tailor it to their own liking once they get closer to that goal.

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    I guess I haven't thought of it in absolutes. I keep setting small incremental goals. Sometimes it is to gain weight, sometimes to lose it. So long as I'm somewhere between 160 and 190, I think I'm OK. 190 puts me on the cusp of overweight if you use the notoriously flawed BMI. However, at 190, I'd better be very muscular.

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The myth of zero-calorie foods

Tuesday, May 15, 2012

Lots of things we eat are labeled as having zero calories. Some even use it for marketing, such as Splenda.

It is interesting to note that while these items are low in calories, they are usually not devoid of them. The reason they are labeled as such has to do with labeling laws, not science.

According to US FDA labeling codes,

The terms "calorie free," "free of calories," "no calories," "zero calories," "without calories," "trivial source of calories," "negligible source of calories," or "dietarily insignificant source of calories" may be used on the label or in the labeling of foods, provided that The food contains less than 5 calories per reference amount customarily consumed and per labeled serving.

In other words, if a "serving" has fewer than 5 calories, then the manufacturer can label the food as "zero calories."

Here's a specific example. A standard 1g packet of Splenda contains 3.36 calories, mostly coming from the dextrose and maltodextrin used to provide bulk to the product. (Sucralose is very very sweet, so only a tiny amount is contained in a single packet, and itself contains negligible calorie content.)

For contrast, a standard 2.8g packet of granulated sugar contains 10.8 calories.

Having a packet of Splenda instead of granulated sugar is saving you 7.44 calories.

I'm not going to get into the debate here about whether non-nutritive sweeteners such as sucralose, saccharin, aspartame, or stevia are bad for you. But what I do want to point out is that a "zero calorie" serving of something usually isn't.

So, if you use a lot of these products and you care about tracking your food accurately, then you should assume that a serving of something that labeled "zero calories" actually is 4 calories. And you should track it as such. Just sayin'

How funny. I am listening to old episodes of the Fitcast and in the one I heard last night they happened to discuss this exact same topic with Tom Venuto.

And they brought up the very good point that I failed to make above, that the labeling game for manufacturers is to shrink the "serving" size down to where it's under 5 calories so they can label the whole thing "zero calories."

  Member Comments About This Blog Post:

STEVIECAT4 7/6/2012 11:15AM

    Ah, yes, the labeling game. Ever notice on pasta boxes that even though they put a serving is only 200 calories, they also claim that a one pound box of spaghetti is 8 servings. 8 servings??? I don't think so. Next time you boil a box of spaghetti when you have, try and separate it into 8 servings and see what you get! So if it's not being served as a side dish and you are eating it as your main meal, you're really eating 400 calories and not 200. It's all a myth. We have to be so label conscious.

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    Interesting we are studying labeling and GM foods ATM in food safety systems have you watched food inc or fast food nation very entertaining

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CARRIE1948 5/20/2012 9:57AM

    Always good to be reminded of this

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TAICHIDANCER 5/19/2012 6:29AM

    Great blog.

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KAYOTIC 5/18/2012 11:50PM

    They do the same thing with "trans fat"grams, if it's less than a certain number they can list it as 0 on the label, even if there is some trace amount of trans fat in there. (I believe it's half a gram, but that's going from memory, which can be tricky these days....)

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WATERMELLEN 5/16/2012 7:45PM

    Love this blog . . . doesn't make the Splenda look like such a great "calorie deal".

And you "cut right to the point" in commenting on my blog . . . chopping off a leg would reduce my weight, yeah! But not appealing really. Messy, and would reduce my ability to, um, exercise!!

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MOBYCARP 5/15/2012 10:21PM

    Of if you look at it another way, this is a reason to have reasonable serving sizes. Plus or minus 4 calories for one packet of Splenda isn't a big deal; that's less than rounding error in measurement of many foods.

The problem will arise when it isn't just one packet of Splenda.

In my case, you make me think of the "zero calorie" spray oil, where the "serving" is a 1/3 second spray. I don't know about you, but a third of a second isn't enough time to put what I need on a skillet. But I still regard this as negligible calories not worth tracking, because it's one skillet once in a day on days when I use it, and zero uses most days.

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AHAPPYLIFE 5/15/2012 7:07PM

    Where do you find your calorie counts? It would be interesting to obtain the real information instead of what a manufacturer wants you to see. I've had a few misgivings about the recipe maker here on Spark for that very reason. If you add 10 packets of Splenda, your recipe has just grown by 33 calories not by zero. I don't think it really causes that big of a problem but if you've hit a plateau, you need to be able to see those calories.

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    No, you dump the PB cap'n on the floor for the kittehs and you eat the box.

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GRACEFULIFE 5/15/2012 3:16PM

    So after I eat the PB capn crunch, I should nom the box. Good to know!

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    Ummm ... seriously? Sawdust? Do you think we have sawdust just laying around the office? We have a ton of cardboard boxes all over. If we're going to make this a lifestyle change, you really must consider availability. I can probably grab a box or two on my way home from work diving into various dumpsters.

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BLUE42DOWN 5/15/2012 2:09PM

    Interesting. I'd known for a while that nutrition labels are somewhat inaccurate due to rounding and the ability to not count things if they're less than a certain amount. (Splenda, as I recall, gets away with being less than 1 carbohydrate gram by just enough to put 0g. Which makes sense with 3.36, since 1 carb gram would be 4 calories.)

The other side of the no-calorie claims that I've heard about applies to sweeteners like Saccharin. Even if they have calories, they are in a form that our body cannot metabolize - so they pass right through us. (Which kinda fits with the cardboard. And perhaps explains why some diet foods taste like sweetened cardboard?)

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4A-HEALTHY-BMI 5/15/2012 2:09PM

    Not Walden Farms BBQ sauce?

And anyway, why bother with pre-masticated wood pulp? Just have some straight sawdust. Moar fibar.

Comment edited on: 5/15/2012 2:14:52 PM

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    I'll work on that later, right now I'm trying to get through this pile of cardboard. A little salt and it ain't so bad.

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4A-HEALTHY-BMI 5/15/2012 1:35PM

    Geez, Bill. I didn't say ANYTHING about negative-calorie foods. Get your integers straight, already!

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    This isn't a myth at all.

There's only one truly negative-calorie "food": cardboard, which is 100 percent cellulose. Because you don't have the enzyme required to digest cardboard, simply moving it through your body would require more energy (calories) than you'd get from the cardboard.

Source: http://www.livestrong.com/article/2

Bon apetit!

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LASKIE2 5/15/2012 1:24PM

    Very interesting article! Thank you so much for this information!

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RG_DFW 5/15/2012 1:24PM

    Wow, I can't believe I've been lied to (again)

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DDOORN 5/15/2012 12:59PM

    Nope...no such thing as a "free" lunch!

Good reminder!


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