Common Nutrition Myths
And Mistakes
We know
nutrition is one of the main components of any healthy lifestyle change,
however, with all the information out there, we must be careful to make sure we
know the myths from the facts. This
report has been written to help you sort through the common myths and mistakes
we make in our nutrition planning and implementation.
Myth #1: Carbohydrates At Night Make You Fat
Not True! Carbohydrates by themselves will not make you
fat. It’s important to remember the
simple fact that calories are what will ultimately cause or reduce your
weight. The fact is that if you burn
more calories than you take in, you will lose weight, if you eat more calories than you burn you
will gain weight, and if you consume and use the same amount then you will
maintain your weight. It is not about
eating carbs at night, it’s your overall calorie intake throughout the day
compared to your overall calorie usage that will determine how your body
responds.
Myth #2: Sodas Are Bad, Drink Fruit Juice Instead
True, sodas are bad for you. However, fruit juices, although they provide much of
the needed vitamin C and other vitamins, they are very high in calories and
sugar. I recommend keeping your fruit juice
intake to before or after workouts and at breakfast. By doing this, you are getting fueled and
recovered from workouts well, but you are not overdoing it on the overall
calories and sugar. Additionally, because of the high level of
sugar, and because the body absorbs fruit juice very well, it causes an insulin
spike in the blood stream that triggers fat storage and increases your
appetite. My best suggestion on this is
to drink water as a substitute for sodas and fruit juice.
Myth #3: Egg Yolks Are Bad For You Because They Are High In Cholesterol And Fat
Not True! Well they are high in both of those, however, that doesn’t necessarily mean they are bad for you. All of the eggs vitamin D, E and A are located in the yolk. The yolk portion also contains more manganese, copper, phosphorus, iodine, iron, calcium and zinc than the egg white itself. The reason why so many people avoid the egg yolk is because of the high cholesterol level. However, recent studies show that humans do not absorb much cholesterol from the egg yolk (University Science article on eggs and cholesterol). With that said, why would you toss away such a perfectly nutritious food?
Myth #4: A Fat Free Diet Is Good For You
Myth #5: Water Makes You Gain Weight
Really? Our body is made of 80% water. Even a 2% drop in that level can cause our
bodies to dehydrate. Do not skip on
water. It is very important for our
well-being. I recommend you drink ½ your
body weight in ounces everyday for optimum health. Just like a car cannot run without gasoline
or oil, we cannot run without water.
Drinking enough water can help reduce your risk of colon cancer by 45%
and bladder cancer by 50%! Just keep in
mind that if you are doing cardiovascular exercises that cause sweating, we
need to replace that water on top of what we normally need. Consuming water will not cause your body to
retain it. If you don’t drink enough
water then your body will think it is scarce and then it will want to retain
it. So the bottom line is drink more
water to avoid water weight so your body will know that it does not need to
retain it and it can flush it out, cleansing your entire body in the process.
Myth #6: Sea Salt Is Better Than Table Salt
Salt is Salt. Sea salt is made from evaporated seawater, but the amount
of sodium per teaspoon is the same as table salt that comes from a mine. They both contain about 2300 milligrams of
sodium per teaspoon. Plus, table salt is
regularly fortified with iodine, which plays an important role in regulating
the hormones in the body. Sea salts have
virtually zero iodine, so unless you have an allergy to iodine, you are simply
wasting your money if you choose sea salt over regular table salt.
Myth #7: "Trans Fat Free" Foods Are Really Trans Fat Free
False! The guidelines from the FDA allow companies
to claim “trans fat free” as long as the level of trans fats in the product is
not more than 0.5 grams per serving. Due
to their link to heart disease, the World Health Organization recommends
keeping them to a level of less than 1 gram per 2000 calories consumed. This means if your cupboard is full of
products that claim to be free of trans fats, but they actually have 0.5 grams
per serving, then you will easily exceed the recommended dosage. Your best bet is to read labels. Avoid any foods or products that state, “partially hydrogenated oil” (meaning trans
fat) anywhere on their ingredients list.
This will help you stay within the recommended dosage.
Myth #8: Chocolate Is Bad For You
False again. Cocoa is a plant-based food full of flavonoids. These help to increase blood flow and release
endorphins, which are our body’s feel good neurotransmitters. They also contain stearic acid, which is a healthy
saturated fat that has shown to increase your good HDL cholesterol. Keep in mind however, chocolate doesn’t mean
“milk” chocolate. Milk chocolate
contains far more sugar than actual cocoa.
Look for 60% or more of cocoa when choosing your chocolate so that you
can receive maximum health effects and still curb your sweet tooth.
Myth #9: Oranges Are Your Best Source Of Vitamin C
You guessed it. Not true.
Vitamin C is far more than a
simple immune booster. It is an
antioxidant that strengthens the skin by helping to build collagen. It helps improve your mood by increasing the
flow of norepinephrine and it boosts the metabolic ability of the body by
helping to transport fat cells into the body’s energy-burning
mitochondria. However, your body can
neither store nor create vitamin C, so you need a rich supply all the
time. While oranges claim to fame is
vitamin C, and it is a good source, it is by no means the best. Papayas, brussel’s sprouts, strawberries,
broccoli and red bell peppers are all sources of just as much vitamin C as an
orange, but with fewer calories. So,
next time you are looking to get your C vitamin, reach for one of these
instead.
Myth #10: Meat Is Bad For You
We need meat. Among the world’s best sources of complete protein are
pork, beef and lamb. A Danish study
found that dieting with 25% of your calories from protein could help you lose
up to twice as much as dieting with only 12% protein. And don’t forget about B12, which is
essential for building red blood cells.
B12 is only prevalent in animal-based products. Adequate intakes of B12 help protect against
brain shrinkage, according to British researchers. So don’t skimp on the meat. Make sure to get an adequate amount in your
diet so that your body can perform at its peak.
So the next
time you hear someone talking about nutrition, don’t believe everything you
hear. If you are skeptical, do some
research. Even if you aren’t skeptical,
it’s always best to confirm something before accepting it as fact. Many people read health magazines and the
like, but the truth is they have an agenda.
They make profits as many ways as they can, and this includes
advertising from nutritional product suppliers.
These manufacturers are biased, and we cannot take their word for
it.
Always do
your homework and ask people you trust.
If you don’t have anyone you can ask, there is always that beast at the
gym that seems to always be doing it right.
Keep in mind that any nutrition information should be used only as a
guideline and not as absolute truth because every individual is unique in his
or her own way. Experiment and see what
type of diet and nutrition plan works for you.
Let’s face it, we’ve all fallen for nutritional myths, so the best
advice is to listen to logic and do some research, because the sooner you
realize if it’s a myth or truth the better off you will be.
Would you like to speak with me and my team directly
so you can get personalized help to lose the weight?
Call now to set up your FREE weight loss consultation.
(641) 715-3900 Extension 755346#
or go to my website: www.easyfatburnnow.com
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These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Any link or ads that take you to an outside party indicates that I likely have an affiliate relationship and benefit in some way either by reciprocal links or financially. I make all product recommendations and affiliate ad choices based on what I feel will most benefit my readers, not how much my commission or benefit is from that affiliate.
Any link or ads that take you to an outside party indicates that I likely have an affiliate relationship and benefit in some way either by reciprocal links or financially. I make all product recommendations and affiliate ad choices based on what I feel will most benefit my readers, not how much my commission or benefit is from that affiliate.
