6 Food Myths That Are Completely False

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The truth about white veggies, fat-free salad dressings, and more

Nutrition advice comes so fast and furious, sometimes it’s hard to keep track of what’s good for you and what’s not. Oftentimes, when that advice is boiled down to a hard-and-fast rule, that rule glosses over important nuances. So we asked some nutrition experts to identify the more common food myths we hear—as well as the truth behind them.

MYTH 1: Microwaving Foods Kills Nutrients
Microwaving is actually among the best ways to keep all the good things in your veggies intact. Boiling can leech out valuable vitamins and minerals, but because microwaving heats up food without using a lot of water, it helps foods to stay nutrient-packed.

MYTH 2: The More Grains, the Better
While grains are certainly preferable to refined white flour because they contain more fiber and vitamin B, you shouldn’t fall into the multigrain trap. Just because a product has multiple grains doesn’t mean those grains aren’t processed and stripped of many of the good things you want from them. “In processing grains for convenience, you’re potentially losing the nutrients and changing the degree to which they are absorbed,” says Nicolette Pace, a spokesperson for the New York State Dietetic Association.

Check the label, and look for the word “whole” before any grains listed. And make sure the whole grains are the first things listed, which confirms that they make up the biggest portion of the food.

Another clue is the fiber content. “If you’re seeing that an 11-cracker serving contains one gram of fiber, there’s probably not a lot of whole grains in there,” says Pace.

MYTH 3: Fat-Free Salad Dressings Are Healthier
Fruits and vegetables have fat-soluble nutrients that your body can’t absorb without fat—like the lycopene in tomatoes, which has been linked to a lower cancer and stroke risk. Opting for a fat-free dressing may deprive you of those benefits. Try olive oil-based options, or add avocados and nuts to your salad, both of which contain healthy fats.

MYTH 4: You Should Avoid White Vegetables
Nutrition experts advocate for colorful foods—the brighter and more diverse the rainbow on your plate, the better. And that’s still true: Carrots and strawberries are high in beta-carotene, an important antioxidant that fights damaging inflammation in cells. Dark green produce is a rich source of antioxidants, fiber, calcium, and vitamins like C and K.

But that doesn’t mean that their white cousins are nutritional failures. In fact, cauliflower, garlic, onions, mushrooms, and, yes, even potatoes are good sources of fiber, antioxidants, and potassium. And while the white potato has become off-limits for dieters, adding a moderate amount of potato to your diet won’t derail your weight-loss efforts. In fact, because it’s so full of fiber, a little goes a long way toward making you feel full and helping you eat less overall. “It’s something you can use as a vehicle to build a meal,” says McDaniel. “If you add broccoli and little bit of cheese, it can be a satisfying meal for someone trying to lose weight.”

MYTH 5: Juice Cleanses Help You Eliminate Toxins
“People think juice cleanses are a good way to detox the body,” says McDaniel. “But I remind my clients that you have a built-in detox organ, the liver, and it’s very good at what it does.” It probably won’t harm you if you go on a juice cleanse for a day or so, but as a way to lose weight, it’s not such a good idea since it deprives you of proteins and fats and may lead to muscle loss.

MYTH: Coffee Will Only Make You Thirstier
While the caffeine in coffee is a diuretic, meaning it draws water out of your body, the amount of water in coffee means that overall, it can actually be a thirst quencher. Pure water is still your best option to stay hydrated, but you don’t have to avoid coffee just because you think it will dehydrate you.

 

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Fresh Pineapple, Chile, and Black Pepper Salsa

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Aromatic, freshly ground black pepper awakens the sweetness of the pineapple. Serve with shrimp, pork, or chicken. Remove the seeds from the jalapeño if you want a less spicy salsa.

Ingredients:

  • 1 cup chopped fresh pineapple
  • 1/2 cup chopped peeled kiwifruit
  • 2 tablespoons finely chopped jalapeño pepper
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons chopped fresh cilantro $
  • 1 tablespoon seasoned rice vinegar
  • 1/2 teaspoon sugar
  • 1/2 teaspoon grated lime rind
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon ground cardamom
  • Dash of salt

Nutritional Information

Amount per serving

  • Calories: 28
  • Calories from fat: 6%
  • Fat: 0.2g
  • Saturated fat: 0.0g
  • Monounsaturated fat: 0.0g
  • Polyunsaturated fat: 0.1g
  • Protein: 0.4g
  • Carbohydrate: 6.8g
  • Fiber: 1g
  • Cholesterol: 0.0mg
  • Iron: 0.2mg
  • Sodium: 77mg
  • Calcium: 8mg

Tell Us What You Like To Snack On And Earn 5 Extra Tickets!!

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We want to know what your favorite healthy snack is and if you have a recipe even better!

Email, not Chatter, health@davenportgroup.com and share please! It’s worth 5 extra tickets and it would be so great to hear what you’re snacking on while going through this healthy journey we’ve been challenging to keep in our lives! We have some FABULOUS gifts up for grabs at the Q3 meeting, don’t miss out on the chance to grab one! Email us please and SHARE!! You have until August 30th to earn your 5 tickets!

Keep Up All The Great Work!
Your Team at Davenport Group Health & Wellness!

Roasted Red Pepper and Cannellini Bean Dip

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This Mediterranean-inspired appetizer offers a little extra protein, heart-healthy monounsaturated fat, and fiber. Serve with cut-up vegetables or toasted pita wedges.

Ingredients: 

  • 1/4 cup chopped fresh basil
  • 1 teaspoon balsamic vinegar
  • 1 (16-ounce) can cannellini beans, rinsed and drained
  • 1 (7-ounce) bottle roasted red bell peppers, rinsed and drained
  • 1 large garlic clove
  • 2 tablespoons extravirgin olive oil
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground black pepper

Preparation

  1. Place first 5 ingredients in a food processor; process until smooth. With processor on, slowly add oil through food chute. Stir in salt and black pepper.

Nutritional Information:

Amount per serving

  • Calories: 62
  • Calories from fat: 51%
  • Fat: 3.5g
  • Saturated fat: 0.5g
  • Monounsaturated fat: 2.5g
  • Polyunsaturated fat: 0.5g
  • Protein: 1.5g
  • Carbohydrate: 5.9g
  • Fiber: 1.5g
  • Cholesterol: 0.0mg
  • Iron: 0.6mg
  • Sodium: 272mg
  • Calcium: 16mg

The 5 Phases of How to Quit Sugar for Good

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Thinking about entering sugar rehab? Good thought. Here’s how to tackle the seemingly impossible task.

Suspect you’re hooked on the sweet stuff? It’s time to restore your brain to its pre-sugar-fiend state. Resetting your palate and eradicating cravings isn’t easy, but it is possible. Instead of quitting cold turkey, try this five-phase plan adapted from Why Diets Fail: Because You’re Addicted to Sugar, by Nicole Avena, Ph.D.

PHASE 1: Eliminate Sugary Beverages
If you’re anything like the average gal, you slurp down nearly 40 pounds (70,000 calories!) of liquid sugar per year. Sipping sweet, fiberless beverages (think soft drinks, sweetened waters, coffee drinks) spikes your, insulin levels and cues major cravings. Over a period two weeks, cut out all such drinks. If straight H2O bores you, sip seltzer water or unsweetened teas or coffee.

PHASE 2: Quit Sugary Junk Foods
Cakes, cookies, candy bars—give ’em the heave-ho. Also press pause on secretly sugary fare such as granola bars. When you can, opt for fresh food over processed snacks—nearly 80 percent of the latter contains loads of added sugar. First, ID the foods you have the hardest time avoiding (um, cupcakes?) and quit those first, one at a time. Over the next two weeks, edit out all sugary junk. Sub in fruit when your cravings start up.

PHASE 3: Reduce Simple Carbs
Chances are, by this point you’ve halved your sugar dependence—and shed some serious pounds. Next, tackle simple carbs, which act just like straight sugar in your body. Make a list of the refined foods you typically eat (e.g., crackers, white breads, white pastas) and, again, reduce them one by one over the next two weeks. Try starting with pastas: Instead of making two cups of spaghetti, make one cup and top it with a protein-packed lean meat; the next time around, replace that remaining cup with a veggie such as spaghetti squash.

PHASE 4: Sleuth for Hidden Sugars
This one’s the trickiest and could take a full two weeks to master. Because hidden sugars are, well, hidden, you could still be ingesting lots of sweet stuff. Keep a critical eye on ingredient labels on condiments, sauces, and salad dressings—all sneaky sugar sources. Also, be leery of “sugar-free” offerings; many are packed with simple carbs instead.

PHASE 5: Keep It Up (Realistically!)
It’s all right to indulge every now and then, but pay close attention to your cravings. A slice of cake might be okay for one woman, but it could push another woman over the addictive edge. If a sweet snack leaves you yearning for more or, worse, bingeing, you’ll know you’re particularly vulnerable to sugar’s powerful lure. Major bright side: Once you’ve kicked the habit and your taste buds are back to normal, fruits will taste supersweet and satisfying—and massive amounts of added sugar will taste like what they are: sickeningly sweet.

8 Things Healthy People Do

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We all envy the members of the Healthy Club.

The Healthy Club?

You know, that elite group of healthy people who have discovered the elusive secrets of nutrition and fitness. They probably meet in an underground lair and bask in each others’ healthy glow. Jillian Michaels, JJ Virgin, and Shaun T are totally in it, obviously…and can’t forget about those beautiful celebrities, like Matthew McConaughey or Scarlett Johansson.

Politicians are invited too, like Michelle Obama (have you seen those arms?). And I’m pretty sure my neighbor is secretly a part of it. He just runs way too often. It’s unsettling.

We at Inspiyr had our own personal spy at the Healthy Club meeting. Sorry, our spy won’t tell where it is. He’s worried for his own safety if he’s discovered…who knows what those healthy people would do to him.

 8 Things Healthy People Do

1. Healthy people go to the gym regularly…

Yes, that’s right! Our spy informed us of the shocking truth: that healthy people do, indeed, get off the couch sometimes and go to the gym. It turns out that in order to be healthy, you do have to move sometimes and get your heart rate going. To think I was trying to work off those calories by watching Netflix all day! Silly me.

2.  …but they don’t only pound away on the treadmill.

These elite healthy folks incorporate cardio, for sure. However, not just cardio. They lift weights, they bike, they swim, they move their bodies in whatever way their heart desires. But most times, they don’t just run.

Related: Why Burst Training is Your Best Fat Burning Workout

3. Healthy people don’t starve themselves…

Wow, you mean Jillian Michaels eats more than a cube of cheese and a grape for lunch to get that bod?

Yes, it’s true: healthy people eat. And they eat a lot. It turns out that your body actually needs fuel and can’t run off oxygen and dreams alone. And since these healthy people work out, their bodies need extra fuel, so they need to eat even more to replenish their bodies and help their sexy strong muscles regenerate into sexier, stronger muscles.

4. …but they also don’t eat processed “products”.

Our spy was shocked to learn that this elite, untouchable group did not eat more of those 100-calorie packs of Oreo-like cracker…things. They ate—brace yourself—unprocessed, natural foods. Fruits, veggies, and protein, oh my!

Related: Healthy Eating – The Benefits of Real Food

5. Healthy people get a good night’s sleep.

Turns out your body also needs to rest sometimes. God, it needs food and sleep? Unbelievable. Bodies are so needy nowadays.

6. Healthy people do all this stuff consistently.

Astonishingly, healthy people actually do this stuff all the time. Or at least, most of the time. They don’t just go to the gym when they’re feeling inspired, once a month or something. They go when they’re tired, when they’re feeling unmotivated, because they view it as something their body needs.

And they consistently eat well—they don’t just have a salad every so often and then wash it down with a bowl of mac and cheese. Apparently, the body reacts well to consistency.

Related: 7 Ways to Get Motivated to Exercise

7. Healthy people listen to and embrace their body.

Self-loathing is so totally not in right now. In the Healthy Club, members actually care about their bodies and view it as something amazing. After all, it does enable you to, you know, live. So they take care of it and love it, every part of it, every curve and every quirk, because it makes them unique.

8. Healthy people occasionally treat themselves.

In order to be part of the Healthy Club, members actually don’t have to sell their soul and their happiness and their first-born child. Guess they took that bit out of the requirements or something. Now, healthy people are allowed to have a cookie occasionally (without bursting into flames).

Related: How to Get in Shape in 5 Simple Steps

The Takeaway

Here’s the thing, folks: though it might feel like it sometimes, there isn’t an elite group of nutritious, healthy gods and goddesses who look down on you through their perfect noses for occasionally skipping a gym day (though I’m still not so sure about that neighbor of mine). Nor are there a set of secret codes to being fit, healthy, and trim. You can be healthy just by hitting the gym (but not just cardio!), eating lots of healthy food, and giving your body rest. But remember to treat yourself and love your body along the way.

 

The Secret 700 Club

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Hello there DG HAW participants,

We mentioned at some of the past quarterly meetings that there would be “top secret” ways to win prizes.  If you are reading this, congratulations, you are in luck and in and the know.

The following challenge, if you choose to accept it, is sure to get your heart rate up and make you sweat.

What’s that?  You don’t have access to a gym?  Well you are in luck.  
For this workout, all you need is your body and a little motivation.  Aside from the health benefits that this workout will bring, you will also be rewarded with an hour of activity and 5 bonus tickets for the drawing at the Q3 meeting.  

That’s 6 tickets for about 20 minutes of working out (6 extra entries for some really awesome prizes).  

All you need to do be rewarded is send the HAW Committee (Health@davenportgroup.com) a picture of your sweaty self and the time it took you to complete this challenge by 7/31 and you’re officially in The Secret 700 Club.  

Now get out there and show us how strong you are!

The Challenge:
10 rounds of 10 reps of each of the 7 exercises.  We have provided links to YouTube Demonstrations for some of the lesser known exercises.

  1. Jumping Jacks
  2. Air Squats (https://www.youtube.com/watch?v=a_fb6Kz7FQg)
  3. Push Ups
  4. Jumping Squats (https://www.youtube.com/watch?v=utQShuge6Vk)
  5. Mountain Climbers (https://www.youtube.com/watch?v=nmwgirgXLYM)
  6. Supermans (https://www.youtube.com/watch?v=cc6UVRS7PW4)
  7. Situps