Fad Diets
Gluten-free is a healthier options for all people.
Myth.
Gluten is a protein found in wheat, that provides nutrition and texture to baked goods. Gluten-free is for people diagnosed with celiac disease or non-celiac gluten sensitivity.
Digestion begins in the stomach.
Myth.
Digestion starts in the mouth.
Sweet potatoes are healthier than white potatoes.
Myth.
The nutritional quality is almost identical.
Joyful movement only counts if it is longer than 30 minutes.
Myth!
Everything counts when it comes to movement.
Exercise IS NOT all or nothing.
Focus on how exercise makes you feel.
What are the 4 functions in your body that require energy?
A low-carb diet is the best way to lose weight.
Myth.
Carbohydrates are part of a balanced diet with many beneficial nutrients needed to maintain a healthy weight. Carbohydrates provide fibre, vitamins, minerals and antioxidants.
The foods we eat can change the acidity (pH) of our bodies.
Myth.
Our bodies do a really good job at keeping a stable pH level. Any deviation from 7.35-7.45 can result in death.
Soy products are linked with increased rates of breast cancer.
Myth.
Studies show that a diet high in soy didn’t increase the chances of developing breast cancer and may even reduce that risk
If we add more joyful movement, we need to eat more food.
Fact.
Exercise increases the amount of energy our body burns, so we need to fuel and nourish our body to support activity/movement and prevent injury.
Myth or Fact:
Dieting helps to increase metabolism.
Myth.
Dieting, fasting and food restriction trigger your body to conserve energy for another time, which slows metabolism.
Eating after 7pm leads to weight gain.
Myth.
Eating a small snack that includes carbohydrates can actually improve sleep, mood and contribute to a healthy lifestyle.
How do you increase the diversity of bacteria in your gut?
By eating a wide variety of foods throughout the day and managing stress.
Eating fats helps our body absorb necessary vitamins and minerals.
Fact.
Fat soluble vitamins - ADEK. Many antioxidants are also fat soluble, like turmeric, meaning our body can't absorb them without fats!
Walking counts as exercise/movement.
Fact.
Walking is a fantastic way to move your body.
Genetics play a large role in our set point range.
True!
Genetics play a large part in determining the weight that our bodies tend towards.
The keto diet was developed to help people lose weight quickly.
Myth.
The keto diet was developed as a treatment for those with epilepsy. It has been shown to reduce the severity and frequency of severe seizures that do not respond to traditional drug therapy.
List 3 or more signs of hunger.
Protein is the brain's preferred energy source.
Myth.
Carbohydrates are the body's and brain's preferred energy source!
Joyful movement should be structured and rigid.
Myth.
Movement should be flexible and deviating from structure should not cause anxiety or stress.
Mechanical, Regular eating helps to recalibrate hunger/fullness cues and support metabolism.
Fact
Eating regularly increases your metabolic rate whereas having long periods without food will decrease it. This is due to the thermic effect of food.
Juice cleanses are helpful for those wanting to detox their liver.
Myth.
The liver, kidneys and lung are naturally able to remove toxins and waste products from our body. Adequate, balanced nutrition is the best way to support their function and "detox" the body.
Drinking lemon water on an empty stomach improves digestion.
Myth.
Lemon water likely improved digestion due to increased water intake. The pH of lemon water may have a slight affect on increasing digestive juices - a process that also happens with eating food.
What are characteristics of normal eating.
Eating when hungry. Eating is pleasurable. Stops eating when satisfied. Positive body image. Includes a variety of foods. Allows for indulgence. Food is not used to regulate emotions.
Myth.
A ratio of 3:1 carbohydrates:protein is the most important for recovery post-exercise.
What happens when you are below your set point?
Your body will respond by increasing your hunger signals (at least initially) and your mental preoccupation with food, while decreasing your metabolism.