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.
Healthy 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.
There are 6 principles to intuitive eating.
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
The recommendation for healthy movement is at least 150 minutes every week.
Fact.
Moderate to vigorous aerobic physical activities such that there is an accumulation of at least 150 minutes per week. Muscle strengthening activities using major muscle groups at least twice a week
Intuitive eating is eating when you’re hungry and stopping the moment you’re full.
Myth.
It is about integrating the 10 principles to establish and maintain a healthy relationship with your food, mind and body. You become the expert of your own body’s hunger, fullness and satiety.
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.
Intuitive eating is a diet.
Myth.
IE is non-dieting approach to changing your eating habits.
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.
Name 7 different signs of hunger.
Protein is the body's preferred energy source.
Myth.
Carbohydrates are the body's and brain's preferred energy source!
Exercising should be directly related to how much we are eating.
Myth.
Exercise is meant to be used for enjoyment and should not be dictated by what or how much you eat.
Mechanical eating helps build awareness to hunger/fullness cues.
Fact.
Mechanical eating is the cast to a broken arm.
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.
Give examples of what normal eating looks like.
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.
The timing of protein has not been shown to significantly affect muscle growth. It is about eating enough protein throughout the day.
Fluctuating between:
4 (slight hunger/fullness/satiety)
7 (comfortable hunger, fullness, satiety)