Food Reward Friday

This week's lucky "winner"...  Kirkland Signature Cashew Clusters!!  WHS reader Brad Dieter mentioned these on Facebook the other day:Nutrition tip of the day. Do not buy Cashew Clusters from Costco. You will eat an entire bag in one fell swoop. Sweet, salty, crunchy, and calorie dense, the perfect storm in Stephan Guyenet's model of overeating. I have n=1 data as proof.n=1 quickly turned into n=6 as other people chimed in, including myself.  I can attest to the fact that Cashew...

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Snacktime in My Kitchen

Here is a photo of all visible food in my kitchen:  Along the back wall, we have glass containers of raw nuts, unsalted roasted nuts, grains, and legumes.  It's easy and attractive to organize your dry foods using inexpensive 2 quart Ball jars.  They also have the advantage of being moth-proof.  On the left, we have fresh fruit and a few onions.  On the far left in the background is our hand-cranked conical burr grinder, for occasional coffee (Skerton). If...

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Mindless Eating

You think you're in control of your eating behavior-- but you aren'tIn 2005, Brian Wansink's research group published a remarkable study that demonstrates the powerful unconscious influence of the food environment on our consumption (1).  Volunteers were invited to a test kitchen to eat bowls of tomato soup for lunch.  Each person was given a bowl containing 18 ounces of soup-- but there was a catch.  Half the volunteers were given custom-made soup bowls that partially refilled as they ate, such that the soup level dropped more slowly.Read more...

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5 Easy and Effective Ways to Eat Less

Why do we overeat?  Why is it hard to lose fat once we've gained it?  Is there a way to comfortably and sustainably eat less and lose fat?  I recently did an interview with Armi Legge of Evidence Magazine that gives an overview of my thinking on these topics-- based on a large and compelling body of research that rarely reaches popular media sources in useful form.   At the end of the interview, Armi asks me to list my top five tips for reducing calorie intake.  Enjoy! 5 Easy and Effective Ways to Eat Less &nbs...

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Mysteries of Energy Balance and Weight Loss

How to Lose Weight EffortlesslyYou've probably seen this claim many times: a pound of fat contains 3,500 kilocalories (kcal).  A slice of toast is 80 kcal.  All you have to do is forego one slice of toast per day-- just a few percent of your total calorie intake-- and you will lose 8.3 lbs of fat per year.  Fat loss is so easy!This reasoning is extremely common both in the popular media and among researchers.  Here's an example from the book Mindless Eating, by researcher Brian Wansink:...the difference between 1,900 and 2,000 calories is one we cannot detect, nor can we detect the difference between 2,000 and 2,100 calories.  But over the course of a year, this mindless margin would either cause us to lose ten...

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NutriScience Seminar in Lisbon with Lindeberg, Fontes, and Bastos

My friend Pedro Bastos has asked me to spread the word about a seminar he's organizing in Lisbon titled "Evidence and Evolution-based Nutrition".  It will include Staffan Lindeberg, Maelan Fontes, and Pedro Bastos-- three quality researchers in the area of evolutionary health-- I'm sure it will be interesting.  Here's the flier: &nbs...

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