5 Food Myths Debunked

It's no surprise that nutrition is a big part of my life. I am currently obsessed with my Women's Health subscription and don't know why I hadn't ordered it earlier. I am an avid reader of their daily emails and tips and I like passing on and educating those around. So, you're welcome :)

Myths you can now forget—

Myth 1. High protein intake is harmful to your kidneys

What science really shows: Nearly 2 decades ago, Dutch researchers found that while a protein-rich meal did boost GFR, it didn't have an adverse effect on overall kidney function. In fact, there's zero published research showing that downing hefty amounts of protein—specifically, up to 1.27 grams per pound of body weight a day—damages healthy kidneys.

The bottom line: As a rule of thumb, shoot to eat your target body weight in grams of protein daily.

Myth 2. Sweet potatoes are better for you than regular potatoes

What science really shows: White potatoes (french fries and potato chips) and sweet potatoes have complementary nutritional differences; one isn't necessarily better than the other. For instance, sweet potatoes have more fiber and vitamin A, but white potatoes are higher in essential minerals, such as iron, magnesium, and potassium.

The bottom line: The form in which you consume a potato—for instance, a whole baked potato versus a processed potato that's used to make chips—is more important than the type of spud.

Myth 3. Red meat causes cancer

What science really shows: No study has ever found a direct cause-and-effect relationship between red-meat consumption and cancer. As for the population studies, they're far from conclusive.

The bottom line: Don't stop grilling. Meat lovers who are worried about the supposed risks of grilled meat don't need to avoid burgers and steak; rather, they should just trim off the burned or overcooked sections of the meat before eating

Myth 4. High-fructose corn syrup (HFCS) is more fattening than regular sugar is.

What science really shows: Both HFCS and sucrose—better known as table sugar—contain similar amounts of fructose.

The truth is, there's no evidence to show any differences in these two types of sugar. Both will cause weight gain when consumed in excess.

The bottom line: HFCS and regular sugar are empty-calorie carbohydrates that should be consumed in limited amounts. How? By keeping soft drinks, sweetened fruit juices, and prepackaged desserts to a minimum.

Myth 5. Salt causes high blood pressure and should be avoided.

What science really shows: Large-scale scientific reviews have determined there's no reason for people with normal blood pressure to restrict their sodium intake. Now, if you already have high blood pressure, you may be "salt sensitive." As a result, reducing the amount of salt you eat could be helpful.

The bottom line: Strive for a potassium-rich diet (Because it's really the balance of the two minerals that matters)

which you can achieve by eating a wide variety of fruits, vegetables, and legumes. For instance, spinach, broccoli, bananas, white potatoes, and most types of beans each contain more than 400 mg potassium per serving.

There it is folks— five of some of the biggest myths debunked. If you want to read more, click here.

Studying to get my nutrition and wellness certification, I'm learning so much and it's opening up a whole new world for me— and I'm loving it! I hope you get as much out of this as I do- don't forget to pass it on. Knowledge is one of the best things we can do for our minds AND bodies.

ENJOY AND HEALTHY EATING!

Six Rules: Eating Healthy Everyday

http://shine.yahoo.com/channel/food/6-rules-how-to-eat-right-on-the-job-1307786/

Ok, I know this article was titled How to Eat Right On The Job, but after reading it, I thought all of the advice applies to your everyday life. For those who don't have time to read the whole article right now, I will keep it short (as short as I can) to get all the important and fun! information for ya!

Things you will need:
A new food attitude: Carbs are not the enemy. Neither is fat. Eliminating certain food groups may help your waistline, but it will hurt your brain functioning.
A stash of snacks: To keep your brain well fueled, you can’t let yourself get too hungry. Have a ready supply of trail mix, peanut-butter crackers, or Snickers bars (yes, but only half a bar) at work. The combination of carbs and protein in these snacks will stabilize your blood sugar, fill you up, and keep you energized.
Some willpower: Big meals actually reduce the supply of energy to your brain and leave you feeling sleepy for hours. Eat half of what you order, and take the rest home.


1- Balance What You Eat, Whenever You Eat
Besides the basic four food groups meat, dairy, grains, and vegetables we should be having, nutritionist today about a different set of food groups "proteins, carbohydrates (which produce glucose), fats, and fiber — and a different way to combine them." I know it may sound hard, but they recommend having a little serving from every group every time you sit down to it - that's where the new attitude come in :) And yes including the carbs, which some diets normally restrict. "Why? Because the combination of carbs and protein (and to a lesser extent, fats and fiber) regulates your glucose levels and keeps your mood and mental ability on an even keel." If you cut back on either group, you’re missing half the benefits that food can offer.

2- Neglect Carbs at Your Own Peril
Brain cells require twice the amount of energy needed by other cells in your body because they never rest. And high-carb foods like pasta, bread, fruit, and rice produce the brain’s favorite fuel — glucose. “Your brain only wants to burn glucose,” says Shawn Talbott, a nutritional biochemist and author of A Guide to Understanding Dietary Supplements: Magic Bullets or Modern Snake Oil. It can burn protein if it has to, Talbott adds, “but it’s like trying to run a gasoline engine on diesel.” Shawn Talbott is a nutritional biochemist and author of A Guide to Understanding Dietary Supplements: Magic Bullets or Modern Snake Oil Long story short: CARBS ARE NOT THE ENEMY!

3- Pack in the Protein
This is SO important! Because protein (and fiber) keeps you fuller for longer, thereby eliminating big meal times and grazing. Proteins such as meat, fish, dairy, eggs, beans, and nuts slow the absorption of glucose so your brain gets a long and steady flow of fuel, rather than the brief blast you get from eating carbs and sugary foods (fats and fiber also help with this). And protein also brings its own set of brain boosters to the party. Great snacks are FiberOne bars which contain 35% of your daily value of fiber, have one along with your breakfast or as an afternoon snack; and toast with peanut butter and bananas - delish!!

4- Eat Smaller Amounts, and Eat More Frequently
A lot of people, especially people that are close to me, always scoff when I say this advice. But I eat 3-5 meals a day including snacks, I exercise daily and don't drink ANY soda (I swear!) and I would like to consider myself has healthy. "Too much food — even if it’s well balanced — is going to make you drowsy because it introduces too much glucose for your body to handle at one time." When was the last time you ate so much you wanted to take a nap as soon as you were done? Yea, not a good feeling. Eat well-balanced meals (and yes even tasty) and that feeling will soon subside. “Five to six small meals tend to make people perform much better than three squares.”

5- Fat Is Beautiful ... for Your Brain
You probably know that omega-3 fatty acids are good for your heart. But they’re great brain food, too. The fats found in salmon, walnuts, and kiwi improve learning and memory and help fight against mental disorders like depression, schizophrenia, and dementia, according to a 2008 report from the Brain Research Institute at UCLA. The fats support the synapses in the brain where much of our cognitive functioning occurs. Enough said

6- How to Keep Things in Proportion
This is such an EASY and great way to measure food servings, and all you need..... YOUR HAND! Your fist is the size of the carbs; your palm is the size of the protein. Make an OK sign with your thumb and index finger, and that’s how much fat you should have. Open your hand as wide as it can go; that’s the amount of fruits and vegetables. That’s going to be a well-balanced mix.”

I know that was probably a little longer than you would like to read, but I like to include everything that is important and super easy to incorporate into your life. Trust me 5-10 mins of reading is worth adding extra years to your life. Sounds good to me!

ENJOY AND HEALTHY EATING!