Three Things

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1. A very small number of adults meet criteria for a “healthy lifestyle.” Surprise! Or not. According to 2003-2006 National Health and Nutrition Examination Survey data, 97.3% of the study group did not meet the criteria. They used four markers to determine if one lead a healthy lifestyle. These were a balanced diet, being active, meeting criteria for body fat percentage, and whether or not people smoke. I do believe that this number has likely gotten better over time as more and more people are realizing how important it is to live a healthy lifestyle. Plus, there are more dietitians available than ever to help adults achieve a balanced diet! You can even work with me.

2. Common nutrition myths are everywhere. I know I’ve posted about this before, but here is another article to debunk more myths. “Shop the perimeter” is actually something I think can be helpful while grocery shopping. Yes, there is “unhealthy” food at the perimeter, but that’s where you’ll find all your fresh ingredients and the center aisles can be good for bulk items such as whole wheat foods, grains, and legumes. “Avoid all white food” is targeted more towards white flour and white potatoes as opposed to garlic, onions, and bananas. So keep this “myth” in mind when it comes to breads, pastas, potatoes, and baked goods!  “Late night eating” is something you should try to avoid, but if you are hungry before bed eat something high in fiber and protein and low in fat and sugar.

3. Do you use protein powder after the gym? I do! While it is possible to get plenty of protein throughout the day through protein-rich foods, a protein shake after the gym can be beneficial. Find a protein powder that has 15-20 grams of protein per scoop (that’s all you need) and find a brand you trust with ingredients that you know. I like to mix mine with skim milk. If you’re not into protein powder find a snack that is a good combination on carbohydrates and protein for recovery such as an apple and peanut butter or Greek yogurt and berries. You are in charge of your post-workout recovery so choose what works best for you.

Raquel

Three Things

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1. No food is healthy. Food is nutritious. I absolutely love this article. No one food can be classified as healthy. It is a combination of nutritious food that makes us healthy people. This article calls for people to be educated about the food they are consuming and have a voice to make changes within the food industry. You can help decide on the use of the word “natural” in food labeling by submitting comments here.

2. Everyone has at least one friend on Facebook trying to get them to join their team on some sort of journey to health. Slightly overwhelming… am I right?! This article specifically calls out the Plexus program. As a dietitian I don’t believe that shakes, supplements, and cleanses are needed to make a change. While they may help “jump start” you, you need to make sure you know what it is you are consuming and what the definition of a cleanse is (see below). Do your research!

3. These myths about detoxing are on point. Your body does not need help detoxing! Your body does that job by itself. Instead of “detoxing” after a bout of not-so-healthy eating you should make new habits. Healthy habits will become normal life. Remember, all nutrients are necessary. Sticking with a no carb or no fat diet isn’t even possible! Finally, juicing may not be all you think it is. Juicing solely fruits and vegetables can make it a high sugar drink – not what you thought you were getting. Add protein, fat, and fiber by making a more balance smoothie instead.

Raquel

Three Things

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1. Do you know your nutrition facts from fiction? Let’s set a few things straight. Sugar does not cause diabetes. The main risk factors for diabetes are overweight/obesity, inactivity, and family history. Fats are a necessary part of our diet. Yes, some fats are better for you than others, but they are important. Unsaturated fats promote heart health. Low carb diets may help you lose weight, but this is mainly due to the fact that you are also restricting calories. Carbohydrates are found in most foods, fruits and dairy products included! So it is not possible to avoid carbs altogether. “Cleanses” do no cleanse your body. Your liver and kidneys will do the work for you!

2. Coconut oil has become recently become popular due to some diets promoting its use. Coconut oil is high in saturated fatty acids. This type of fat can increase your risk for heart disease. The positive side of coconut oil is the medium chain triglycerides which are easier to absorb. This can be helpful in people with absorption issues. Coconut oil can be good for baking, but in general I recommend using other types of oil, such as olive oil, for cooking.

3. Apparently, Gisele Bundchen and Tom Brady stick to a very restrictive diet. Their private chef has spoken out and shared what the couple eats. The diet consists of 80% vegetables and 20% lean protein. They don’t eat white sugar, white flour, MSG, coffee, caffeine, fungus, dairy, and fruit. Sounds like it takes a lot of work to be a supermodel… I’ll keep my occasional cupcake and slice of pizza.

Raquel