Good Lifestyle

The majority of the United States seems incredibly confused when it comes to nutrition. Bizarre health trends adopt people because they "hear her from their friend" can make me think.

Just the other day in a cafe, I heard a woman sharing the way she is on a "carbohydrate, no sugar plane" while sipping on a naked green smoothie (alias 56 grams of sugar from the Fruit concentrate), the other nod she searched a special K protein bar. I swear, people think that a banana is a shocking food choice, but I do not even go back to question a product if it says "Skinny" on the label.

As a recorded diet nutritionist, I heard and seen everything. I could make this list incredibly long with the absurdity that I heard, but collaborate on the best things you might think you do well with nutrition.

Just to be clear, gluten is aprotein Found in wheat, barley, oats and rye and must be strictly avoided for those who have a gluten allergy or sensitivity - but not everyone on the planet has gluten allergy. And did you know that sugar, corn, soy and rice are gluten free? You can also easily accumulate calories and advanced glucose of gluten-free products like any other food containing gluten.

Just yesterday, I had a woman who changed grain bread fully high fiber to agluten free Bread that was actually higher in calories and had virtually no vitamins, minerals or fiber. Those who refuse whole grain bread, but are perfectly suitable for gluten-free pretzels and sugar cookies miss the largest image of a stimulating power supply. Instead, look at what the food is made. Avoid sugar and avoid a list of laundry of ingredients.

With regard to the organic, while I absolutely recommend organic whenever possible to reduce the contribution of pesticides, insecticides and herbicides, it is not always assimilated to health. Sugar, granola bars and mashed potatoes can be biological, but that does not mean they are healthy. Read the ingredients and understand if the product is done with processed ingredients and sugar first. If so, put it back. If you are concerned about where to put your money on biology, look at it at theDirty dozen andClean andEnvironmental working groups as resources.

As for Natural-Ha! Do not leave a brunette box with the word "natural" you deceive. The Food and Drug Administration (FDA) has no official definition of duration yet, but it has a policy that companies are required to mention when it comes to labeling. According to the Agency's website, the FDA "examined the term" natural "to mean that nothing artificial or synthetic (including all color additives whatever the source) has been included in, or has been Added to a food that would not normally not normally be in this food. "

The Agency stresses that the policy does not meet food production methods, which means that pesticides, pasteurization or irradiation may have been used to produce a food product, and it can always be labeled safely as " natural". In other words, the term may not say what you think.

This is probably one of the worst things you can do for your metabolism. Your body has been in a fast state all night and now you will try to run on fumes to start your day? Instead of "saving calories", your body grows in "survival mode", where it starts training to store the calories of the following meal instead of using it as fuel (alias storage in fat). According toThe National Weight Control Registry, followed by more than 10,000 Americans who have lost a significant amount of weight and have held it, breakfast is one of the four main behaviors in their success (78% consume daily breakfast).

For some reason, calories have become the naughty of our culture and everyone seems to be repaired on a magical number of "1200". What many people do not realize that your body will burn or store calories according to the quality, timing and quantity you get at a time. Eating more, no less, good types of food help you lose weight. Paste at 1200 calories a day, but eating box smartones, special bars and sugar-free chocolates will not further develop your body and cause it to the most energy possible.

It makes me shudder when someone beats the chest because their yogurt has "only 60 calories", but the label is charged with artificial sweeteners, preservatives and added sugars. These additives and sugars can be the problem of blood sugar problems, hormones and the inability to lose weight. So, what works? Eating quality foods, eating every few hours and be less concerned about the number of calories, and more concerned with what you put in your body.

All so-provided alternatives are not really better for you. For example:

• Egg drummers instead of whole eggs. Eggs have a long list of ingredients containing all natural flavors, colors and vegetable gums. An entire egg is just an egg. An egg in charge of its own vitamins and minerals (no additives).
• Strawberry yogurts of light strawberries, without bold, 60 calories instead of the regular plain. These "bright versions" are loaded with artificial sweeteners, flavors and a group of ingredients that you probably can not pronounce. These ingredients could hurt your blood glucose and long-term hormones. Opt for regular yogurt that reads "pasteurized milk and live active crops" on the label.
• Opting for coffee (or a red bull) instead of eating a meal at breakfast. Your body is already dehydrated with alarm clock. By supplying the desiccant fluids, chemicals and does not give it the good "fuel" (carbohydrates and complex proteins), the body will not work effectively. Without breakfast, your body starts mixing hormonal signals, which can cause major problems.
• Eat a protein bar instead of your packaged lunch. Most protein bars are pure sugar, carbohydrates and many added ingredients you will have trouble pronounced. In addition, it is difficult to get a good amount of protein and fiber. Instead, pack remnants of the house, or an entire grain wrap with many vegetables and proteins associated with fruits on the side.

Carbohydrates are not the enemy. They are the fastest form of our body of useful energy and contain fibers, a nutrient that helps normalize blood glucose and ensure weight and weight management. Carbohydrates are a problem when we consume them in excess and when they are refined and sweet (white bread aliases, pasta, cookies, sweets). Instead of refined carbohydrates and sugars, opt for fiber-rich carbohydrates such as quinoa, brown rice, sweet potatoes, fresh fruit and vegetables.

If you are physically hungry after 6 hours, eat. If it has been more than 3-4 hours since your last meal, eat. If you have an apple and peanut butter like a snack, say it. What you want to avoid, eat too big portions, having everything that will prevent the ability to sleep, (sweets, candy, pop) and eat too close to the time you sleep. I recommend limiting 1 to 2 hours before bed to avoid IM problems since you are unable to digest your food very well in your sleep.

This idea of ​​"boldless" seems to be blocked in our heads. It was the biggest craze in the 80s and 90s, but what happened was that we replaced the fat with sugar. As a result, everyone has had more sick and more chronic. I do not adviseButterAnd lard (these contain saturated and trans fat to limit and avoid), but instead, reach olive oil, lawyer, fatty fish, nuts and seeds. These unsaturated healthy greases are essential for the body and support brain health, cognition, memory and proper nutrient absorption.

Now that I described the myths you should not fall to believe, you may be wondering: so what should I do?

Read the ingredients on a label. If you can not pronounce it and the list is extremely long, you probably need to put it back. Understand that each person is unique, and there is no "diet" that is suitable for all. Look for foods that come from the land, the sea and the sky. On top of that, be a conscious consumer of the shopping alley, coffee and restaurant. If you do not know, ask a professional formed in nutrition, an authorized dietitian, before taking the advice of your friend at the gym.

Written byKristen Deangelis, Rd, LDN, Ryt is a dietician and registered yoga teacher located in Cincinnati, Ohio forSimple.