11 Diet & Nutrition Myths Busted

Note from Kris: This month's newsletter is written by Colleen Drahos.

At Kris Wade Personal Fitness Experts, we think of ourselves as educators in addition to fitness professionals. In fact, one of the most rewarding parts of our jobs is dispelling nutrition misinformation, because these untrue beliefs can derail your efforts to lose weight and get in shape. And knowing the truth about what and how to eat to fuel your best body helps you reach your fitness goals that much more easily, quickly, and healthfully.

So, without further ado, here is the truth behind the most common food myths we hear. May they help you choose what to eat at your next meal and for the rest of your life.

Myth #1: A calorie is a calorie. All calories are not created equally. A 240-calorie Snickers bar is NOT the same as 240 calories of grilled chicken. You want the most balanced, nutritious calories you can get. A Snickers bar is mostly sugar and saturated fat, whereas a piece of grilled chicken is mostly protein. When choosing which calories you'll eat at your next meal, think about what your body NEEDS, not what it craves.

Myth #2: No bananas if you're 'dieting.' A banana is a good source of potassium, vitamin C and vitamin B6. Although it does contain a fair amount of natural sugars, it will not overload you on simple carbs. If you find it satisfies your sweet tooth, go for it. Just stick to one a day.

Myth #3: Juice is a good as actual fruit. If you are juicing your own fruit and drinking it fresh, yes, you are pretty close. But if you are buying a carton of OJ or cranberry juice cocktail, you're just consuming liquid sugar with minimal and vitamins added to it. Your best option is to have the actual fruit or vegetable, not just its juice. This way you take in more fiber and more volume--keeping you fuller, longer.

Myth #4: If a label says zero grams trans fats, the food contains no trans fats whatsoever. So long as a food contains less than .5 grams of trans fat, the foodmaker can still put 0 on the label. To be sure you're truly getting no trans fats, read the ingredients list: if you see anything listed that contains the words "partially hydrogenated," it contains trans fats.  

Myth #5: No eating after 6 pm. Your body will work more efficiently if you space your calorie intake out more evenly throughout the day. If you do eat dinner before 6, you may need a small, low-glycemic snack (such as plain yogurt with flax seeds and cinnamon) before you go to bed. When your body goes without food for long stretches, it prepares for starvation and holds on to each calorie in case the next meal doesn't come. 

Myth #6: If I don't eat after my workout I will lose weight faster. You risk overeating later if you don't refuel. For best results, eat a small meal of mostly carbs with a little protein within 30 minutes of working out.

Myth #7: I need a sports drink or gel to get me through this workout. If it's under 90 minutes, your body will handle it! All you truly need is water.

Myth #8: You can never have enough protein. Your body can only handle so much before it gets converted to fat. Your best eating strategy is to get a balance of carbs, protein and fat that suits your body and lifestyle.

Myth #9: I only need to take supplements when I work out. Your body needs a full array of vitamins and minerals every day—so you should take your supplements daily.

Myth #10: "Carbs" means "bread." Carbs come in many different forms. Fruits and vegetables are all carbohydrates, and they provide a lot more vitamins, minerals and fiber per calorie than bread and pasta products.

Myth #11: Drinking 5 cups of coffee counts toward your daily water intake.
The caffeine in coffee has a diuretic effect, which dehydrates you. You still need to drink your water. Sorry :(

Yours in good health,
Colleen Drahos
Kris Wade Personal Fitness Expert

STUDIO HAPPENINGS
BOXING CLINIC WITH REGGIE
Come punch and kick your way to strong, sexy arms and legs. We meet August 17, and August 31
at 9 am.
Pre-registration is required. Pre-register here.

BEYOND BASICS NUTRITION WORKSHOP
Wondering what to eat in order to lose weight? This seminar can help. In just 45 minutes, we go into depth about why you have a hard time losing weight and what you can do about it. For new clients and old clients who want a refresher.

Wednesday, August 10, 12pm
Monday, August 22, 7:30 pm

Pre-registration is required, but there is no cost for this workshop. Pre-register here.