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.
White flour is unhealthy and offers no nutritional benefits
Myth.
Canada has laws that mandate white flour to be fortified with vitamins to improve population deficiencies. Though white flour does not have the same fibre content as whole wheat, it still offers many necessary vitamins and is therefore nutritious.
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.
Fat is bad for our health and should not be eaten unless we want to gain weight
Myth.
Fats have many beneficial roles in the body and help us to absorb fat soluble vitamins (A,D,E, K)
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.
Intermittent fasting is a good way to lose weight
False.
Intermittent fasting is not a long term solution for weight loss, it may cause temporary weight loss, but is not a sustainable lifestyle. Having a healthy relationship with food and eating regular, well balanced meals is best for health and wellness
Too much fibre can cause constipation, bloating and early fullness
Fibre helps us to feel fuller and bulks up stool. When too much is consumed at once, it will take longer to digest can lead to bloating and constipation.
Honey, maple syrup and cane sugar are all examples of carbohydrates
Fact.
These are all examples of simple carbohydrates, which are quickly absorbed by the body
Rollerblading and skating count as exercise/movement.
Fact.
These are both is a fantastic way to move your body. They help improve cardiovascular health, coordination and balance
Intuitive eating is only helpful for eating disorder treatment
Myth.
IE is useful for anyone, with or without an eating disorder.
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 challenging in order to be beneficial. "No pain, no gain"
Myth.
Exercise is meant to be used for enjoyment and is still beneficial without being physically uncomfortable or painful
Mechanical eating helps build awareness to hunger/fullness cues.
Fact.
Mechanical eating is the cast to a broken arm.
All supplements are needed and helpful
Myth.
Some supplements may be helpful to assist with deficiencies. However, an excess amount of fat soluble vitamins (A,D,E, K) can result in liver toxicity
Drinking lemon water on an empty stomach increases metabolic rates and results in weight loss
Myth.
Rates of metabolism are impacted by genetics, thyroid function, liver and kidney health. Drinking lemon water will not speed up your body's metabolism.
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.
A ratio of 3:1 carbohydrates:protein is the most important for recovery post-exercise.
Fluctuating between:
4 (slight hunger/fullness/satiety)
7 (comfortable hunger, fullness, satiety)