Dispelling nutrition myths, ranting, and occasionally, raving


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Have you ever “undone” all your hard work at the gym with a burger? This post is for you.

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Have you ever said, or thought, something along the lines of “I cancelled out my workout by eating doughnuts”? How about “I just undid all my work at the gym by having pizza for supper”? Or, “I earned this treat because I ran today”? I’m pretty sure I’ve been guilty of saying those sorts of things. Many of us probably have. For some reason I seem to have become acutely aware of it recently.

I see articles, blog posts, tweets, overheard conversations, where people make statements like those in the examples above all the time. Since it’s the New Year, I expect that a lot of people are making health and fitness related resolutions. I’ve shat all over such resolutions in the past so I won’t do that again today. Instead of resolving to lose weight, exercise more, eat healthier, undergo metamorphosis, perhaps we should consider resolving to shift our mindsets.

The thing is, you’re never cancelling out, undoing, or negating physical activity by eating too much or eating foods that aren’t super healthy. You’re also never earning them by putting in time on the dreadmill. We need to separate the two. Remember when I talked about my problem with many food tracking apps and websites? We often overestimate how many calories we’ve burned during a workout. It’s more than that though. It’s that both exercise and nutrition contribute to our health and well-being but they are both completely separate entities and we need to stop thinking of them as two sides of a scale.

Regardless of what you eat, exercise is still beneficial. Exercise can improve your sleep quality and duration, it can help reduce stress, it’s important for both physical and mental health and can reduce the risk of many diseases. Conversely, regardless of how much you move, a healthy diet is still beneficial. Good nutrition can reduce the risk of many diseases, provide you with energy, can help you recover from injury… Obviously, the two are important contributors to good health. Obviously, you’re going to reap greater benefits if you are both physically active and eat a nutritious diet. However, if you workout and eat a cheeseburger you haven’t then cancelled out your workout. You’ll still be getting some benefits from being active. You’ll still be better off than if you sat on your butt all day and then ate a cheeseburger.

So, stop being so hard on yourself. Stop thinking you’ve failed if you haven’t done an hour of spin and followed that up with a kale salad. Try to separate your thoughts about exercise and your thoughts about nutrition. Your workout happened no matter what you ate afterward. A burger and fries doesn’t erase a swim.


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Magical fat burning snacks

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As long as there continue to be articles about fat-burning foods I’m going to have to continue to write blog posts to counteract them. The latest to enter my radar was 20 Snacks That Burn Fat on health.com. A website that seems to be almost entirely devoted to magical food beliefs.

Without even looking at what these snacks are I can tell you that there is no such thing as a “fat burning” food. Food (with a few rare exceptions that some would argue are not actually food) contains calories. Calories provide us with energy to move and function and survive. Despite what diet gurus would have us believe, they are essential to life. Without sufficient calories we will starve to death. Of course, eating more than we need to perform daily activities will result in the storage of that excess energy as fat. This will occur with the overconsumption of any food. Yes, even those foods touted as “fat burning”.

What makes people believe that some foods have the magical ability to result in net energy loss? Generally it’s based on the misinterpretation of the thermic effect of food (TEF) and the indigestibility of some components of certain foods. TEF is higher for some foods, such as those high in protein and hot spices, than in others. Basically, all it means is that a greater amount of energy is needed to digest those foods than others with lower thermic effects. For example, if you eat a butter cookie, you’re going to absorb a greater percentage of the calories in that cookie than you would if you ate a bunch of nuts because your digestive system needs to expend more energy to digest nuts than it does to digest simple carbs and fat.

Regardless of the level of spice in a food, protein, or the quantity of indigestible components, such as cellulose and some types of fibre, no food is going to result in negative net calories and no food is going to specifically target and deplete fat stores in your body. Instead of forcing yourself to scarf a bunch of celery because you want to lose weight and then eating a box of cookies because you’re hungry and miserable, try focusing on nourishing your body and enjoying your food. Think less about weight and more about how you feel. There are no magic weight loss foods but it’s pretty amazing how much better you feel when you eat mostly whole foods and break free from the diet mindset.

 


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Can you cure cancer by cutting sugar?

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After a conversation with a reader about ludicrous nutrition advice he was given after receiving a cancer diagnosis I felt the need to address the issue. I can’t tell you how many times I’ve been told by people that cancer cells feed on sugar so people with cancer shouldn’t eat sugar. There are so many things wrong with this.

Sure, cancer cells use sugar in the same way that ALL cells in your body do. Sugar, in the form of glucose, is the energy source for all of your cells. If you have cancer and eat sugar you are not “feeding” the cancer. Conversely, if you stop eating sugar, you’re not going to be able to starve your cancer to death. You get glucose from more sources than table sugar and sugary snacks and if you’re not consuming enough glucose to fuel your body it will start making it for you.

I’m sure that most people who believe that consuming sugar helps cancer grow are simply well-meaning misguided individuals. Unfortunately, there’s a whole industry built on preying on people’s desperation. When someone is diagnosed with cancer, in many cases they’ll turn to whatever cure or treatment they can. As food is “natural” it’s not surprising that people would want to look for dietary treatments. That’s where the predatory wellness warriors come in telling people to cut all sugar from their diets amongst other nutritional “cures’ with absolutely no scientific basis.

A google search for “food cure for cancer” yielded the following results:

Vegetables Juices. The RAW vegetables you should focus on are carrots, cabbage, green asparagus, broccoli, red beets (i.e. beetroot), beet tops, cauliflower and related vegetables. Peppers also have cancer-fighting substances. The spice turmeric can be added as well.

Brussels sprouts, bok choy, Chinese cabbage, broccoli, and cauliflower all contain sulforaphane and indole-3-carbinols (I3Cs), two potent anticancer molecules. These molecules help the body detoxify certain carcinogenic substances and can help prevent precancerous cells from developing into malignant tumors.

6 Cancer-Fighting Superfoods

A change of diet cured my cancer

How I used the raw vegan diet to beat cancer naturally

Heal all cancer with this diet

It’s all bullshit. If cancer could be miraculously cured by eating “superfoods” or “raw food” or having intravenous mega-doses of vitamins no one would be dying of cancer anymore. Scientists would have stopped researching cancer cures years ago.

Nutrition and your overall diet certainly play a role in cancer risk but it’s not the only risk factor. If you have cancer, I recommend working with a dietitian who specializes in nutrition for cancer patients to optimize your nutrition while you undergo appropriate treatment overseen by an oncologist.


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Rocco’s dispiriting diet

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Okay, I have to go and be all unsexy again and tell you that a healthy diet doesn’t have to consist of ridiculously overpriced supplements and complicated recipes made from rare ingredients scavenged by sherpas from the top of mountains in Peru, or whatever. I know that it’s boring and basic but you can eat only easily identifiable foods, available at your local grocery store, simply prepared and be healthy.

What prompted this? Have you seen the news about celebrity chef Rocco DiSpirito’s “unbelievable amounts of food” diet? You know what it reminded me of when I was reading it? That moon juice lady’s diet.

I think it’s fantastic that Rocco is feeling healthy on his diet. That doesn’t mean that it’s for everyone. Just because he’s lost weight doesn’t mean he’s suddenly an expert on weight management or nutrition. Just like how everyone who eats seems to fancy themselves nutrition experts, it seems like everyone who’s lost weight fancies themselves to be weight loss gurus. It’s like that time my boyfriend’s knee was mysteriously swollen and I told him it was probably bursitis and he went to emerg and waited a quadrillion hours to have the doctor take a cursory glance at him and reach the same diagnosis. So, basically, I’m a doctor now and if you tell me your ailments I’ll diagnose you. Save you a bunch of time in emerg.*

Anyway… Rocco’s diet honestly doesn’t sound like all that much food to me. I do manage to put away quite a bit myself but if he’s starting his day with an almond milk protein shake (more about this later) he’s probably not starting off with many calories. His next “meal” was cantaloupe with stevia and his homegrown herb puree “sugar-free” of course which is very important when you’re pairing it with a fruit that’s calories pretty much 100% come from sugar. Next was pickled mackerel (fresh from the boat; don’t even bother if you don’t have your own personal fisherperson). Afternoon snack was: Bluefish Tacomole. ‘It’s a taco shell that we make from fiber and protein and it had guacamole and local bluefish made on our 700 degree plancha.'” Second afternoon snack was a bar and a shake (both products available for purchase on his website, more on this later as well). Supper was taste-testing some food he prepared for an event. No wonder he found himself “starving” when he got home at 3 am and promptly scarfed: “Berry Beignets, Stuffed Green Peppers with Turkey and Tomato, Chocolate Protein Bar”. Pretty much the closest thing to a proper meal he ate all day.

Because Rocco has become a weight loss expert simply by shedding 30 pounds he now sells a line of affordable outrageously overpriced nutritional supplements so that we can all benefit from this expertise he can make money. Links in the article (which leave me wondering, is this really an article or a thinly veiled advertisement?) take you to his product website. Naturally, there is no information on the size of each product, nor the nutrition information, but these are minor details when you’re buying the perfect body. Rocco’s “Just Shakes” boast home delivery (which is apparently unique when Internet shopping) and, “contain 28 grams or more protein, are dairy free, sugar free, gluten free, non-GMO, lactose & whey free, soy free and contain at least 8 grams fiber.” A steal at $299 USD ($389.67 CAD plus an arm and a leg and your first born in shipping and duties) for an unspecified quantity. His bars are: “made with only eight 100% all organic ingredients: organic puffed brown rice, cocoa powder, freeze dried strawberries, dark chocolate, pumpkin seeds, coconut nectar and stevia. No preservatives, stabilizers or additives of any kind. At only 102 calories and a gram of fat THIS BAR IS A REAL TREAT—it is Reduced calorie / Low fat / Saturated fat free / Cholesterol free / Low sodium / No added sugar.” Apparently coconut nectar doesn’t qualify as “sugar” because Rocco and his marketers are hoping we’re too stupid to realize that coconut nectar = sugar. At only $48.95 for a box of 12, $63.79 CAD, that’s $4.08 per bar ($5.32 CAD). That’s a pricey 102 calories.

I think it’s great that Rocco is so pleased with his current diet that he feels the need to share it with the world. I think it’s a shame that he’s profiting from the sale of outrageously overpriced products and that his diet is being packaged as a healthy weight loss choice for all. We’re all different, our nutritional needs, likes, and body shapes and sizes vary considerably. Just because a celebrity, chef or otherwise, has lost weight eating a certain way doesn’t mean that it’s the way we should all be eating.

*Please note, I do not in any way fancy myself to be a doctor. Do not come to me for diagnosis. Go to your family doc or emerg as the situation warrants.


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Let them eat chocolate cake for breakfast!

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I saw the headline: Chocolate cake for breakfast? Research says it’s good for both your brain and your waistline and thought “this should be interesting”.

The author suggests that we should eat chocolate cake for breakfast because one study found that higher chocolate consumption was associated with improved cognitive function. While another study suggested that those who ate larger breakfasts (including a dessert) lost more weight and ate less later in the day than those who started their day with a less substantial meal. A bit of a leap, if you ask me to then conclude that we should be eating chocolate cake as part of a weight management cognitive enhancement regimen.

Looking at the study that ostensibly concluded that chocolate improved cognition, it immediately jumps out at me that the study drew from data from food frequency questionnaires. As you know, these are notoriously inaccurate. I also think that it’s important to note that the questionnaire in question didn’t differentiate between dark, milk, and white chocolate. White chocolate being up for debate as to whether or not it’s truly chocolate, and the form of the chocolate not being recorded (chocolate bar, ice cream, cake, cookie…) it would be difficult to conclude that there was any one attribute of these forms of chocolate that could improve cognition. As the authors point out, there is no way to infer a causal relationship. Just because people who ate chocolate at least once a week fared better on cognitive tests than those who ate it less than once a week doesn’t mean that there’s not some other reason that they fared better on these tests. While the results were statistically significant, I wonder how meaningful they are in actuality.

While I can attest to the benefits of “front loading” your day for many trying to lose weight or maintain weight loss, I wondered about the study the article referenced. Fortunately, someone else had already thrown shade on it (back in 2010!) so I don’t feel the need to duplicate their comments. For anyone who can’t be bothered to click the link, suffice to say the study author has come out with a diet book and the study upon which she based this plan is flawed.

Okay, what’s the takeaway? I’ve got nothing against chocolate. I’ve got nothing against chocolate cake. In fact, writing this post prompted me to fetch a slice of leftover chocolate cake to munch on while I typed. That being said, I wouldn’t include it as part of a nutritious breakfast. If you were eating chocolate cake for breakfast on the regular you’d be hard-pressed to get all of the nutrients you need without getting more calories than you need. If you want to add chocolate to your breakfast in a healthier way you could add some cocoa powder to your smoothie or some raw cacao nibs to your oatmeal. Save the cake for special occasions (and blogging).