I've already spent some time on the bike today and have done some weight work on my arms. I switched to 15 pound weights yesterday, up from 8 pound weights. So I'm making some progress. I'm feeling it, though! Wow, I hurt! But that's okay. As they say, no pain, no gain.
No food yet today. I just haven't been hungry. I know, I know -- I should eat. But so far water has kept me happy, and Adam and I are going out later on. I'll eat then. (Do as I say, not as I do?) :)
Today's Tip:
I saw this in a press release from the American Dietetic Association and was really alarmed by it. If you're counting on food labels and restaurants to tell you the truth about calorie counts, don't! Read the following and take this into account when figuring your caloric intake for the day:
In a study published in the January 2010 issue of the Journal of the American Dietetic Association, researchers from Tufts University found that some commercially prepared foods contained more calories than indicated in nutritional labeling.
Measured energy values of 29 quick-serve and sit-down restaurant foods averaged 18% more calories than the stated values. Likewise, measured energy values of 10 frozen meals purchased from supermarkets averaged 8% more calories than stated on the label.
The commercially prepared restaurant foods and supermarket frozen convenience meals were obtained in the Boston, MA, area. The energy content was measured and compared with nutrition data stated by the vendor or manufacturer. The restaurant chains included both quick-serve and sit-down establishments with broad distribution throughout the United States.
Because the goal of the study was to examine the accuracy of stated energy content of foods typically selected for weight control, specific restaurant menu items were chosen based on three criteria. Selected foods were (1) less than 500 kcal/serving as stated on the label, (2) typical American foods and (3) among those with the lowest stated energy contents on the menu. Supermarket purchases were focused on frozen complete meals that would be alternative choices to eating out.
The authors found a further complication with some restaurant meals. Five restaurants provided side dishes at no extra cost. The average energy provided by these items was 471 kcal, which was greater than the 443 kcal for the entrées they accompanied. Furthermore, some individual foods had discrepancies that were extreme, including three supermarket-purchased complete meals and seven restaurant foods that containing up to twice their stated energy contents.
The authors also note that the US Food and Drug Administration allows up to 20% excess energy content but weight must be no less than 99% of the stated value. This might lead manufacturers to add more food to the package to insure compliance with the weight standards and thereby exceed the stated energy content.
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