More Nutrition And Diet Myths

Oh it’s been one of those weeks. Why does it seem like every time I turn around there is just another new version of craziness when it comes to diet, nutrition and exercise?

Sometimes, I don’t notice as much, but then when there is a lot of it I guess I’m more prone to thinking… stop… like stop it already.

Many times I’m glad I’m behind a computer when I see things so my eye roll isn’t apparent and obvious haha

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What’s got me bothered? 

Hmm, well I’ll tell you. Quite a few things. I guess I get troubled over information and shared ideas that people will gulp down as fast as a frog can gulp a fly.

I’m often horrified at how people believe things without their own research or fact gathering on a topic.

So what’s at the top of my list?

Can we please stop demonizing foods/food groups?

Really. Unless you have a medical condition, or a food allergy or abstaining from something just makes you overall feel better, then don’t get on the “exclude foods train” because Bob at work is doing it.

Worse yet are people who are on the train but have no idea why they are… like gluten free. Really, the only people who need to be on a gluten free diet are ones who have celiac disease.

Stop deciding foods are “bad” or that they offer no value.

Excluding entire food groups robs your body of essential vitamins and minerals not found in other foods you keep in your diet.

One of the worst things, like THE worst is how the diet industry has somehow made many fruits “bad”.

Fruit.

FRUIT!

Yes, I know I’m kinda yelling here, and yes I’m fully aware some fruits have a higher sugar content than others,

Big deal. Natural sugars found in fruits are not the same as sugars you get noshing on your donuts, cookies or candies. Or your 64 oz. big gulp soda.

Fruits are low calorie and loaded with so many amazing things for our body and really, you’d have to eat loads of high sugar fruits to make an impact on your health.

Stop demonizing fruit.

Is there a bumper sticker like that??

Listen you know what the enemy really is?

You… or more like you’re not controlling what goes in your mouth and the quantity of it. That is the problem.

Food is simply, food.

What we do with it becomes the bigger issue.

The magic diet bus.

Another one  bothering me, is constantly seeing credit given to a particular diet as if it holds the very unique and magical keys to unlocking permanent and successful weight loss.

Uh…if you believe that… I’ve got some diet pills to sell you…. 😉

All together now boys and girls, there is no great diet that is the be all and end all to successful weight loss.

I hate to keep throwing the same ‘ol science bubble around but here I go again…..

weight loss occurs, and only occurs, when there is a caloric deficit plain and simple.

Not because Diet “X, Y, Z” has made you lose weight.

You are simply consuming less calories, combined with maybe some purposeful exercise and that combination will lead to weight loss.

You’ve also most likely maybe made adjustments to some “non- essential” foods that has helped too.

And by that I  mean those extra snacks and treats you don’t need to live but make life worth living haha

Find what works for you, that gives your body real, nutrient dense food, and go from there. The idea is to do what is sustainable for you, for a lifetime, and not a few weeks or months.

And any plan that restricts, or eliminates foods is just not going to be long term sustainable. If it were I wouldn’t see people excited over having cheat days so they could feel normal again and have what’s been withheld from them. That’s a cycle you really don’t wanna be on.

You want a side of protein with that?

If there’s a marketing bus every company in the world has jumped on now, it’s the protein bus.

If it moves, let’s slap protein in it, and throw a big label on the package so the consumer who’s heard something about “getting more protein” will buy it up., even though they may not entirely know why. Kinda like the gluten free thing.

People really are sheep.

I mean after all, it worked for the “fat free” gimmick for years, right? I saw fat free on labels of products that would’ve never had fat in them to start with.  For example…A bag of jelly beans comes to mind ..

Honestly, I cannot tell you how many products that would never be a protein source I’ve seen on store shelves proudly displaying it “contains protein”.

Here’s a couple of my thoughts on this.

Protein IS important. It is the building block our bodies for skin, hair, cell growth, muscle growth etc

Hair and nails are mostly made of protein. Your body uses protein to build and repair tissues. You also use protein to make enzymes, hormones and other body chemicals. Protein is an important building block of bones, muscles, cartilage, skin, and blood.

There is also just a certain amount our bodies need and then excess is just flushed or stored as fat.

I swear by protein as the main thing in my meals that keeps me full, not sluggish and giving me that steady energy source….of course plenty of veggies and fruits go with that too to keep me full and give me all day energy.

Real foods with protein keep us satisfied longer and keep blood sugar levels steady ( meaning no crashing feeling)

The normal person has no trouble getting in their daily protein when they eat a balanced diet.

If you’re more athletic than the normal person, or a serious competitive  body builder, your needs may be different.

If at all possible, you should get your protein from real food sources and not added supplements.

Protein rich foods include dairy like Greek yogurt ( 23 grams of real protein in a cup serving of plain) cottage cheese, yogurts,eggs, lean meats, cheese, fish, milk  etc

Protein is also found in non meat sources like veggies and beans.  I wrote an article on that… find it here….https://sassyfitnesschick.com/2019/01/22/protein-rich-foods-for-weight-loss/

Always strive to eat real food for optimal nutrition.

Well boys and girls, that will wrap up my rants for the day.

Uh… for now anyways.

Now tell me, do you have any favorite things that make you a little crazy in the world of health and fitness?

 

 

 

Food Vs. Supplements

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Commercials. If there’s one thing they are designed for it’s to sell you on the product at hand.  To convince you that your life will be better with it. They want to make you spend your money on it.

You name it, nothing seems to be off limits anymore. One has caught my eye several times for an anti-aging skin care product… not because I put much stock in products that promote that. The cream supposedly has blackberry extracts to contribute to keeping a young look.

Of course my first thought was… why not just eat those suckers instead of using a cream that may have a touch of blackberry extract in it? They are a staple in my food consumption almost every day… I think it’s better eating them than slathering them on my eyes…

Blackberries are loaded with Vitamin C with a serving at 3.5 oz, offering 35% of the daily allowance, that serving is only 43 calories, and they are an excellent source of soluble and insoluble fiber. A serving offers 5.3 grams of fiber. This humble fruit is also loaded with all kinds of vitamins and minerals and antioxidant properties. These antioxidant compounds protect against aging, inflammation, cancer and other neurological diseases…their dark color is a sign of their high antioxidant content.

Now back to the skin care with blackberries being marketed as an anti-aging cream.

If blackberries are loaded with so many good things in such a tiny package, and are a huge anti-aging food, you should be eating them up and not just slathering a bit of cream on your skin that may have miniscule amounts in it.

You’ve heard that saying you are what you eat? Nourish your body from the inside out.

There’s a huge market right now for supplements and health products on the market. They all offer a replacement option to the actual thing… real food.

Vitamins. Minerals. Health aids. Probiotics. Protein powders. Colorful drinks. Meal “replacements”.

That’s my favorite. I don’t want a meal “replacement”.

I want real food, thank you.

This, that and the other. So many things vying for your attention and your money… mainly…. your money.

A quick stroll down the health and supplement aisle will have you believing you need these products to be healthy because well, you know, eating balanced, nutritious food just isn’t enough to keep you healthy, vital and energetic. Certainly you are lacking something…so take a supplement. Use our drink. Take this pill.

We’ve had this pushed at us for so long, we’ve started to buy into it…literally.

One of the biggest markets right now has to be with protein/supplements/shakes/add in’s etc.

Often people purchase thinking they need it, especially if they are spending time in the gym. I mean, isn’t that just a part of it? Like lifting, sweating, making gains.. you MUST be chugging down protein?

OK first… a quick look at what whey protein is

Milk is made up of two proteins, casein and whey.

Whey protein can be separated from the casein in milk or formed as a by-product of cheese making. Whey protein is considered a complete protein as it contains all 9 essential amino acids. It is low in lactose content.

This is what you see mostly in the aisles of stores.

Whey protein is used for weight loss and to help protect and build muscles.

If you use it, it should in balance too. Over doing on protein supplements can cause health issues such as stomach pains, cramps, reduced appetite, nausea, headache and fatigue.

A friend recently sent me a story of a young woman who was training and working on building her body for fitness competitions.  She evidently lived on a pretty steady diet of protein supplements/drinks/high protein diet etc.

She was found unresponsive in her home and later died. Evidently she had a rare genetic disorder that stopped her body from breaking down protein properly. This caused ammonia to build up in her blood and an accumulation of fluid in her brain.  Unfortunately, this isn’t really tested for and only found after her death.

I know you’re sitting there thinking… “well, this is a rare thing so… people don’t need to really worry about this” …

the fact is, to much of anything isn’t good for us. Our body can only use and process so much protein at a time before the rest of it’s washed out. Excess protein will not make us have more muscles or achieve a better level of fitness.

I love protein and it definitely keeps me satisfied and from feeling hungry. I know it feeds my muscles and helps them to get stronger, and even grow a little. My protein comes from food sources, although, after long endurance workouts when my appetite is not there, I will use one for recovery just to get some carbs and protein in until my appetite returns.

People are “sold” on the idea that food isn’t enough. Or if a supplement/vitamin/ drink is good, more should be better.

We are bombarded with products in the store, online, and even what our neighbor is pedaling that is supposed to help us fix all of our ills ( which we don’t even know we have till we get the product to miraculously cure them all)  There are a few out there that are promising to “cure’ more and more things. Just note, I’ve seen new fine print that says it’s not FDA approved and that its not to prevent, cure or treat diseases)

Once again I’ll say this, our bodies are made in a beautiful balanced way, needing just a certain amount of vitamins and minerals for optimal health. To much of one thing could be enough to make you sick or throw off another vitamin or mineral in your body.

And don’t be lead astray by companies trying to sell you on the idea you’re “lacking” something and need to take their product. The only way you know you’re deficient in something is usually through the doctor after having lab work done. And if you are worried about something, talk to your health care professional!

Case in point… last year my husband had labs done and was found to be deficient in Vitamin D. Yes, he has been using a supplement with his nutrition to get his levels where they need to be.

Don’t be led astray that you “need” something without any evidence for it.

So here’s the deal…

good quality, nutritious food IS enough.

It is enough to give your body daily fuel, sustain it for workouts, your daily activities, and help you build a stronger more fit body if that’s your goal.

When you cut out non-essential foods that don’t contribute to your health and fitness goals and focus on eating nutritionally balanced foods, your body will respond, especially when you add in a good healthy dose of exercise.

So many of the problems we deal with today can be improved on with better nutrition, getting the non-essential foods and drinks out, exercising more and maintaining a healthy weight.

You don’t need supplements, shakes, drinks, potions or anything else to build a healthy body. We need to be careful about extra things we put in it lest we throw off the perfect, beautiful, balance that its naturally made to operate in.

Do you or have you used supplements ? Do you feel they helped you?  Have you ever felt like you just had to go along with what was currently popular?