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8 Food Myths You Need To Stop Believing

8 Food Myths You Need To Stop Believing

You can find healthy eating advice on every corner. That doesn’t mean it’s good advice, though. Nutrition research can be confusing, and it’s always changing. Throw in the sensationalistic headlines and the rate at which information is spread, and it’s no wonder the nutrition tips or suggestions you get from your friend are unsound. Best-case scenario, following bad advice means you unnecessarily avoid your favorite foods. Worst-case, you end up choosing the unhealthier option all while thinking you’re making a better choice.

We zeroed in on eight myths about healthy eating that especially need to die.

MYTH #1: EGG YOLKS ARE BAD FOR YOU

Dietary cholesterol has been wrongly accused of raising our blood cholesterol levels for years. It’s become clearer that saturated fats and trans fats are more influential in raising blood cholesterol levels. And while eggs—the yolks included—are high in cholesterol, they are relatively low in saturated fats. Lots of research has been done in recent years, and the verdict is that the entire egg can actually be a part of a healthy diet and in most people, do not significantly impact cholesterol levels or heart disease risk.

MYTH #2: COFFEE IS DEHYDRATING

Yes, coffee is a diuretic (aka, promotes urine production), but it’s an extremely mild one. It also has a lot of water in it and therefore actually counts toward your daily fluid intake. The amount it would take to dehydrate you is more than anyone should be consuming in a day—if you have two or three cups daily, your fluid levels will be completely fine.

MYTH #3: NATURAL SUGAR IS DIFFERENT FROM ADDED SUGAR

Sugar is sugar is sugar. On a molecular level, the sugar in an apple is the same as the sugar you spoon into your coffee cup. There can be a difference in how our bodies break down the sugar when it’s combined with other nutrients like fiber and protein, but simply being natural doesn’t cut it. Sugar in a whole fruit comes with fiber and helps slow digestion and prevent blood sugar spikes. That’s better than sugar that comes void of other nutrients. But when you squeeze out the juice and drink it, or eat maple syrup, agave syrup, or honey, your body reacts the same way it would to table sugar or the sugar in a Coke.

 

MYTH #4: ORGANIC FOOD IS AUTOMATICALLY HEALTHY

The word “organic” comes with a big health halo around it, like everything with the label is automatically good for you. The truth is that organic snacks are still snacks. Eating them in excess isn’t suddenly OK because they meet the requirements for an organic label. “Organic chocolate syrup is still chocolate syrup,” Caroline Kaufman, R.D., tells SELF. Organic cookies, crackers, chips, and candies have the same amount of sugar, fat, and empty calories as non-organic versions. When it comes to produce, choosing organic versions of the “dirty dozen”—the foods that typically have the highest amount of pesticides on them—is a good way to cut back on chemical exposure. But Kaufman adds that conventionally grown produce is still safe to eat, since it’s monitored to ensure pesticide residue stays below a certain limit.

MYTH #5: MARGARINE IS AUTOMATICALLY BETTER THAN BUTTER

Margarine become popular in the fat-is-bad era, but many actually contain trans fats, which are worse for you than the naturally occurring saturated fat in butter. Butter’s ingredient list is short and sweet and doesn’t contain extra ingredients to make up for lack of taste. Not all fake butter is bad, but you have to be cautious about what you’re buying. “I always look at the ingredient list first,” Lori Zanini, R.D., spokesperson for the Association of Nutrition and Dietetics, tells SELF. “Stick margarines are not recommended due to the fact that they contain hydrogenated oils (aka trans fats). Spreads that are in tubs can be considered, just make sure the ingredients are beneficial,” she adds. Look for ones with olive oil to get a good dose of healthy plant-based fat.

MYTH #6: SALADS ARE ALWAYS THE HEALTHIEST OPTION ON THE MENU

You’d think that choosing the salad is safe. But all the add-ons piled atop a bed of lettuce can make the sugar, fat, and calorie count just as high as the mouthwatering burger you’re trying to resist. “Watch out for tricky salad toppings that add up quickly: creamy, bottled dressings; cheese; bacon; croutons; or sweetened, dried fruit,” Zanini says. Other ingredients, like avocado and nuts, are healthy in small amounts but are usually served in too-large portion sizes, Kaufman says. To make sure your salad is as healthy as possible, look for one with leafy greens, lean protein (fried chicken doesn’t count), a small serving of healthy fat, and an oil-based dressing on the side. The oil helps you absorb all the fat-soluble nutrients you’re eating, and keeps you away from caloric creamy dressing.

MYTH #7: LOW-FAT VERSIONS ARE BETTER THAN THE ORIGINALS

If you’re still buying low-fat varieties of naturally fatty foods (I’m looking at you, coffee creamer), you might be doing yourself a disservice. “Fat is a necessary part of a healthy diet. You need fat in your diet. Fat is not bad. Fat does not go directly to your hips,” Kaufman reassures. Any extra calories you eat that your body can’t use can be converted into body fat, not just dietary fat. Fat is more densely caloric, though, which is both a blessing and a curse. “Because fat is so rich in calories, it is also very satisfying. That’s good because ideally it means you could mindfully eator use a small amount to feel full,” says Kaufman. It also means you need to watch your portion sizes. When fat is removed from foods, it’s usually replaced by sugar or salt, so it’s important to read the ingredients list before choosing the adulterated version. Usually, you’re better off eating a small serving of the full-fat kind so you actually enjoy it and feel satiated, Kaufman says.

MYTH #8: EVERYONE WILL BENEFIT FROM GIVING UP GLUTEN

“Eating gluten free is not necessarily healthier if you do not have Celiac disease or a gluten intolerance/sensitivity,” Zanini says. It’s also important to note that not all gluten-free foods are created equally, or healthfully. “Gluten-free breads and baked goods may still use nutrient-poor, refined flours,” she explains. They can also be high in sugar. If you think you might be sensitive to gluten, or have any of the symptoms of Celiac disease, see an R.D. to ask about being tested. If wheat products don’t make you feel crummy, swearing them off isn’t going to make you a healthier person.

Source: by Self

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fitness Fitness on a Budget Food & Nutrition Uncategorized

MUST READ: 7 Easy Ways To Lose Fat

There’s no secret, as much as some would like you to believe, to losing fat and there’scertainly no quick fixes (that work long-term and that are good for you). There is however, little things you can be doing that are super easy and that will help you tone up and sculpt your whole body.

We’ve put together 10 of the easiest tips to start adding into your day, starting now!

1. Eat A Protein Rich Breakfast.

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High protein diets can reduce obsessive thoughts about food by 60%, reduce desire for late-night snacking by half, and make you so full that you automatically eat 441 fewer calories per day… just by adding protein to your diet. Start your day as you mean to go.

Protein Sources:

  • Meat – Beef, chicken, pork, lamb, bacon, etc.
  • Fish and Seafood – Salmon, trout, shrimps, lobsters, etc.
  • Eggs – Omega-3 enriched or pastured eggs are best.

2. Cut Back On Sugars And Starches.

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The most important part is to cut back on sugars and starches (carbs). These are the foods that stimulate secretion of insulin the most. If you didn’t know already, insulin is the main fat storage hormone in the body.

When insulin goes down, fat has an easier time getting out of the fat stores and the body starts burning fats instead of carbs. Another benefit of lowering insulin is that your kidneys shed excess sodium and water out of your body, which reduces bloat and unnecessary water weight

3. Eat Plenty Of Vegetables.

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Don’t be afraid to load your plate with these low-carb vegetables. You can eat massive amounts of them without going over 20-50 net carbs per day. A diet based on meat and vegetables contains all the fiber, vitamins and minerals you need to be healthy.

Low-Carb Vegetables:

  • Broccoli
  • Cauliflower
  • Spinach
  • Kale
  • Brussels Sprouts
  • Cabbage
  • Swiss Chard
  • Lettuce
  • Cucumber
  • Celery

4. Workout At Least 3 Times Per Week.

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You don’t need to exercise to lose weight but it is recommended. The best option is to workout 3-4 times a week.

If you’re new to exercise check this article our for help. Alternatively you can contact us for help.

By lifting weights, you will burn a few calories and prevent your metabolism from slowing down, which is a common side effect of losing weight. Studies on low-carb diets show that you can even gain a bit of muscle while losing significant amounts of body fat.

5. Get Plenty Of Fiber.

Some studies have shown that consuming enough fiber (20g-30g per day) can significantly reduce fat, especially in the belly area. Seek out fiber rich foods and get plenty of them! It also keeps you regular!

High-Fiber Foods:

  • Peas
  • Beans
  • Lentils
  • Broccoli
  • Sprouts
  • Raspberries
  • Bran Flakes
  • Oats

6. Walk More.

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Like exercising, walking will help burn more calories. The more calories you are burning, the greater your chance of burning fat. Instead of driving- walk! Instead of taking the lift- walk the stairs. Get yourself a step counter or use your phone (some phones have them built-in), to keep an eye on how many steps you take each day.

7. Drink Coffee.

Start your day with a cup of coffee. Caffeine is a natural diuretic and an excellent source of antioxidants, which protect your cells from damage. You can have up to 400mg — about a Venti Starbucks coffee.

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Not much of a coffee drinker? Tea is also a natural diuretic, and types of herbal tea such as dandelion or fennel root can also lend a hand. In fact: When a recent study compared the metabolic effect of green tea (in extract) with that of a placebo, researchers found that the green-tea drinkers burned about 70 additional calories in a 24-hour period.

GET 10 MORE TIPS HERE

Each on of these tips can be added into your daily routine starting now. Let us know what you think and if you’ll be adding any of these into your life.

Source: Complete PT Solutions

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Food & Nutrition recipes Uncategorized

6 Easy Egg Recipes Under 250 Calories

Eggs are a top-logged food for a reason. High in protein and supremely versatile, eggs aren’t just for breakfast. These simple, quick egg dishes are ready in minutes and a great way to start, or end, your day.

1. SOY SAUCE AND GREEN ONION SCRAMBLED EGGS | BOWL OF DELICIOUS

With a total preparation time of 5 minutes, this recipe is a no-brainer. Using low-sodium soy sauce adds flavor without unnecessary additional sodium. Recipe makes 2 servings at 2 eggs each.

Nutrition (per serving): Calories: 218; Total Fat: 16g; Saturated Fat: 4g; Monounsaturated Fat: 9g; Cholesterol: 372mg; Sodium: 374mg; Carbohydrate: 3g; Dietary Fiber: 0g; Sugar: 1g; Protein: 14g

2. BREAKFAST EGG CUP | HELLO GLOW

Eggs, bacon and vegetables offer everything you want in a meal without the hassle. Add the ingredients together in an oven-safe container, then bake while you get ready. Recipe makes 2 servings at 2 eggs each.

Nutrition (per serving): Calories: 244; Total Fat: 18g; Saturated Fat: 4g; Monounsaturated Fat: 8g; Cholesterol: 377mg; Sodium: 374mg; Carbohydrate: 5g; Dietary Fiber: 3g; Sugar: 1g; Protein: 15g

3. CHEESY ZUCCHINI QUINOA EGG MUFFINS | SPOONFUL OF FLAVOR

This simple recipe can be prepped in advance and frozen for those moments when you don’t have time to cook. Recipe makes 10 servings at 1 muffin each.

Nutrition (per serving): Calories: 70; Total Fat: 3g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 76mg; Sodium: 174mg; Carbohydrate: 6g; Dietary Fiber: 1g; Sugar: 1g; Protein: 6g

4. 5-MINUTE SALTY-SWEET BREAKFAST | IOWA GIRL EATS

Use the last of your summer peaches in this sweet-and-savory egg dish. Ready in 5 minutes and providing 6 grams of fiber and 12 grams of protein, this is an ideal post-workout meal. Recipe makes 1 serving at 1 egg each.

Nutrition (per serving): Calories: 225; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 179mg; Sodium: 287mg; Carbohydrate: 30g; Dietary Fiber: 6g; Sugar: 9g; Protein: 12g

5. SCRAMBLED EGGS WITH MATCHA AND LIME | A COUPLE COOKS

Matcha is making headlines as an energy-boosting superfood, so why not add it to your eggs? Its subtle flavor is brightened by a splash of lime for an easy scramble featuring 13 grams of protein. Recipe makes 4 servings at 2 eggs each.

Nutrition (per serving): Calories: 168; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 4g; Cholesterol: 377mg; Sodium: 443mg; Carbohydrate: 3g; Dietary Fiber: 1g; Sugar: 1g; Protein: 13g

6. EGG WHITE SCRAMBLE | I FOOD REAL

Egg whites are a good way to increase your protein since more than half of the protein comes from the white. This scramble comes in at less than 150 calories per serving and packs a generous 17 grams of protein. Recipe makes 2 servings at 3 egg whites each.

Nutrition (per serving): Calories: 127; Total Fat: 1g; Saturated Fat: g; Monounsaturated Fat: 0g; Cholesterol: 0mg; Sodium: 300mg; Carbohydrate: 11g; Dietary Fiber: 3g; Sugar: 5g; Protein: 17g

Source: My Fitness Pal
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