The idea of eating healthy might be a bit overwhelming once you hit the internet for information. The science of nutrition has become “trendy” and it can be difficult to distinguish between trustworthy information and tips and tricks for a quick fix to a healthier you.
It’s important to make sure the information you are getting comes from a reputable source like a nutritionist or medical professional who has been trained in health and wellness.
Jill Weisenberger, a registered dietician nutritionist and certified health and wellness coach, provided an article to Active.com (https://www.active.com/food-and-nutrition/articles/the-10-nutrition-myths-you-need-to-stop-believing) explaining myths vs facts surrounding some of the most common misconceptions about nutrition. Below is an overview of Weisenberger’s article, “The 10 Nutrition Myths You Need To Stop Believing.” Click on the link above to read the entire article.
1) Myth: Eating late at night will make you fat.
Fact: What you eat, and how much you eat is far more important than when you eat. No matter what time you decide you want to eat, calories are still calories. You body will still do what it’s supposed to do with what you eat regardless of what time you eat.
2) Myth: Eating extra protein automatically builds muscle.
Fact: While protein is important, you need a balance of adequate calories and a good strength program to work with the protein to build muscle.
3) Myth: Cholesterol-free foods are heart-healthy.
Fact: Just because something might say “No cholesterol” on the label, it might contain saturated and trans fat that can clog your arteries and be just as bad for your heart as cholesterol.
4) Myth: Eating fish is the best way to get heart-healthy omega-3 fats.
Fact: There are three types of omega-3 fatty acids: EPA, DHA, and ALA. While fish is a great source of EPA and DHA, you can still get ALA from eating plant-based foods like walnuts, flaxseed, canola oil, and soybeans.
5) Myth: Athletes don’t get Osteoporosis.
Fact: Your sport could actually dictate your risk for Osteoporosis. If you are in a sport like gymnastics which requires low body weight, you might be more prone to the disease. The “female athlete triad” occurs when female athletes over exercise and limit their calorie intake frequently resulting in a loss their menstrual cycle. If this happens, adding calcium (known to help in bone strength), won’t do much good to prevent Osteoporosis.
6) Myth: If you’re craving certain foods, it’s because your body needs the nutrients they provide.
Fact: There are so many different factors that contribute to cravings including smells and commercials.
7) Myth: Dark breads are more nutritious than white breads.
Fact: Just because a bread is not white bread, doesn’t mean it’s nutritious. Check the ingredients. If it doesn’t say “whole wheat” or “whole grain,” it’s not as healthy as you might think.
8) Myth: Since herbs are natural, all herbal products are safe.
Fact: There are several natural products that are not safe. Just because it came from nature, doesn’t make it safe for your body.
9) Myth: Water is all I need to rehydrate after exercise.
Fact: Sweat is not made solely of water. It also contains sodium and other electrolytes that are crucial for optimum hydration. When you sweat, you are losing more than just water therefore you should replenish with more than just water.
10) Myth: I should drink 8 glasses of water a day.
Fact: There are several other things you can consume throughout the day that also contribute to your water intake. Other beverages and foods also contain water. Drink to your thirst unless you are doing intense physical activity. Then you might want to drink more than your think you need.
Recipe of the Month
The weather is changing and fall will soon replace summer. Try this tasty fall-inspired desert recipe that may seem like an unhealthy indulgence….but that’s just a misconception. Not all deserts have to pack on the pounds.
Pumpkin Carrot Muffins
- 1 cup almond flour
- 3/4 cup oat flour
- 1 tsp ground cinnamon
- 1/4 tsp pumpkin spice
- 1 whole egg
- 1/4 cup agave syrup
- 1/2 cup cooked pumpkin
- 1/2 cup cooked carrots
- 1/4 cup raisins
- 1/2 cup skim milk
- 1/3 cup coconut oil
Directions: 1. Heat oven to 400 degrees F. 2. Combine flours, baking powder, salt, cinnamon, and pumpkin spice.
- In another bowl, mix egg, agave syrup, milk, raisins, and coconut oil.
- Puree carrots and pumpkin together and then combine with wet ingredients.
- Mix wet and dry ingredients and then pour batter into a non-stick muffin tin.
- Bake for 15 – 18 minutes, or until toothpick comes out clean.
- If desired, top muffins with fat-free cream cheese.
Makes 12 servings
Fat: 5.6 g
Carbs: 17.34 g
Protein: 4.7 g