Trick or Treat? Myth or Truth?
Health and wellness tips can be confusing and misleading. What should we eat? How should we exercise?
My husband showed me this video and I find it hilarious and oh so true. What we should and shouldn’t eat is continuously changing? Eat eggs, don’t eat eggs, eat just the whites, no eat the yolk… check it out.
So trick or treat (truth)….
Strength training burns more calories post workout than cardio
- While steady state cardio burns more calories during the actual exercise, strength training increases lean muscle mass which in turn increases your metabolism. Our muscles burn more calories at rest than fat tissue. Therefore, incorporating strength training 2-3x per week will help shift your metabolism and body composition. Time to get strong!
Eating fat-free will help me lose weight
- The fat-free craze that was hitting grocery stores in the 90’s and even early 2000’s seems to now be completely faded out (thank goodness). Whether you are following a paleo diet, whole foods diet, vegetarian diet, or ketogenic diet, fats are an essential part of healthy eating. Fat helps with cognition, brain health (which is the fattest organ in the body), and hormone balance. Fats are slower to digest so they keep you full longer and help stabilize your blood sugar. Remember, not all fat is created equal. Choose healthy fats like olive oil, avocado, nuts, seeds, flax oil, ground flaxseed, chia seeds, lean meats, eggs, and coconut oil.
You can’t consume too much coconut oil
- Yes coconut oil is good for us, but remember everything in moderation. Too much coconut oil can cause diarrhea and gastrointestinal distress. The jury is still out (please tell me if you find a good meta-analysis) on whether too much coconut oil can increase your cholesterol. We know it can increase your healthy cholesterol or HDL, but does it also increase your bad cholesterol or LDL? I have found studies that support both. Just like everything in life, enjoy coconut oil; I just don’t see the benefit in taking it by the tablespoon multiple times a day.
Genes are your destiny
- This is not a valid excuse anymore. Science is discovering that nutrigenomics (how nutrients impact gene expression) and epigenetics (how environment impacts gene expression) have the power to alter gene expression. One of my favorite sayings is genes load your gun, but environment and nutrients pull the trigger. What can you do today that will help “turn off” your bad/unwanted genes?
Most of the soy consumed in the United States is genetically modified
- It is thought that more than 80% of the soy in the United States is genetically modified. Therefore, reduce your soy consumption and when able purchase organic, non-GMO soy.
All supplements are created equal
- Don’t fall for false claims. The FDA does not regulate supplements; therefore manufacturers can say whatever they want about their product. I am definitely pro-supplements, but please make sure to take a third-party tested supplement. Look for supplements that are USP certified or check out some of your favorite products on this website. There is no point in wasting your money!
There is good research to support high intensity interval training, AKA HIIT training
- The research surrounding the benefit of HIIT is continuously growing. This is a great form of exercise for those pressed for time. You get cardio, strength, and a metabolism boost in a short amount of time. This form of exercise has been shown to burn 25-30% more calories than other forms of exercise.
The number of bacteria in the gut is approximately 10x that of all of the cells in the human body
- Crazy huh? We are in an exciting era of research where almost everything can be pointed back to the GUT. After all, the gut is the gateway to your health.
The truth is, the human body is unique. What works for one person does not necessarily work for another. If you feel better gluten-free, please eat gluten-free. If you feel better on a ketogenic diet, eat ketogenic. At the end of the day, you have to listen to your body and pay attention to how you feel.