Dispelling nutrition myths, ranting, and occasionally, raving


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Buzz off with having a personal trainer “debunk” nutrition myths buzzfeed

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What the hell, buzzfeed??? Why would you choose a personal trainer to debunk “diet and nutrition myths”? Sure, not everything he said was inaccurate but his training does not lend itself to providing evidence-informed nutrition information. As a celebrity trainer, it’s his job to help people lose weight and get buff. The advice given to people in that circumstance is likely quite different from the nutrition advice given to people with other health and nutrition concerns. Diets are not one-size-fits-all. What works (i.e. a way of eating that they are happy and healthy consuming for life) for one person will not work for another. Okay, now that that’s out of the way, let’s take a quick look at some of the “myths” that this trainer “debunked”.

1. Full cream milk is actually a better choice over its skim and low-fat counterparts.

This is dangerous advice, in my opinion. When I used to work at a coffee shop I had one customer who would regularly order 20-oz lattes made from heavy cream. That’s just shy of 1600 calories and 88 grams of fat (135% of the maximum recommended daily intake for fat). While the research on milk products and nutrition is mixed, there is little doubt that full-fat dairy products contribute more calories to a person’s diet than reduced-fat products. While a glass of whole milk may be perfectly healthy for many people, a glass of 1% may be a better choice for others. A little cream in one coffee a day is unlikely to have a negative impact on anyone’s health. However, there are very very few people for whom a glass of heavy cream would be a good choice.

2. And be wary of products labelled “low-fat”.

Ostensibly because these products are often higher in sugar. This may be true in some cases. I certainly think that we went overboard with the fear of fat in the ’80s. However, best to read the label before judging a product based on any front-of-package nutrition claims.

3. No, coconut oil isn’t THAT bad for you.

“The recent stuff around coconut oil is categorically wrong. It’s a natural fat, and fat doesn’t make you fat. It will be disproven in the near future, I promise you!”

Well, my thoughts on fats and oils are that we shouldn’t but all of our eggs in one basket. It’s best to use a variety and use them all sparingly. Of course, people with specific health concerns may have different needs and should work with a registered dietitian to determine the best choices for them.

4. Skipping breakfast may not completely “ruin” your metabolism, but it will make you prone to eating worse for the rest of the day.

Getting that first meal in does kickstart your metabolism, and the benefits of eating breakfast definitely outweigh not eating it.

I have mixed feeling about this one. I’m personally a big fan of breakfast, and it can be difficult to meet your nutrient needs if you skip it, but evidence has shown that it doesn’t actually impact your metabolism (whether you eat it or not) and you’re not necessarily going to make poor food choices throughout the day if you’re not a breakfast person.

5. And you definitely are damaging your metabolism with fad diets and juice cleanses.

I’m glad to see he’s opposed to fad diets and juice cleanses. I’m not sure that damaged metabolism is the best of reasons to oppose them but there are plenty of other good reasons.

6. Buying organic is technically better for you – but as long as you’re eating non-processed foods, you’re on the right track.

Yes, organic products are more often than not slightly better for us. There’s less human interference, less chemicals, and less pesticides. But as long as you’re eating ‘real’ food and not processed food, that’s the most important thing. The kind of rules you should go by are if you’re in a supermarket and a product has more than five ingredients, then be wary.

Actually, there’s no evidence to show that eating organic is any healthier than conventional. There are pesticides used on organic crops and plenty of chemicals on (and in) both. There may be other reasons to choose organic (environmental and biodiversity, for example) but health and nutrition is not one of them.

Processing can actually enhance the nutrients in some foods (e.g. tomato sauce) and make other foods edible (e.g. legumes). It’s ultra-processed ready-to-eat foods that we need to reduce our consumption of.

That five ingredients rule is ridiculous. Plain potato chips only have 3 ingredients.

7. Many store-bought protein drinks aren’t actually that great for you.

I’d go a step further and say that most people don’t need any protein supplementation.

8. And be wary of the protein bars too.

True, many of these are like candy bars. And again, most of us don’t need protein supplements.

9. Some superfoods aren’t all they’re cracked up to be.

“Tumeric is a really good ‘superfood’ because it has anti-inflammatory qualities, and is great for bloating and if you don’t sleep well. I think kale is a bit overrated! I don’t think it’s that much difference to just having spinach, you know? I think the key message there is just because a food is ‘in vogue’ doesn’t necessarily make it any better or more magical than similar foods in the same family.”

There is no such thing as a “superfood”. Actually, it’s turmeric and research has shown that it does not live up to the hype. It’s still great in curries and lovely with ginger in a tea. Kale is great. Spinach is great. Don’t buy the hype is a good message about any food. No one food is going to make or break your diet.

10. You can actually train your body to need less food.

That is, if you’re currently consuming more calories than you need. Most of us are definitely out of touch with our innate hunger and satiety cues and could benefit from following some mindful eating principles.

11. Eating pasta for dinner (occasionally) won’t necessarily set you back.

If you have pasta for dinner, and that’s in balance with a high-protein and low-carb breakfast and lunch, then it’s probably going to be fine.

Yes, pasta is fine and delicious. Yes, it’s all about balance (and portion sizes). I don’t think you need to go so far as to go low-carb at lunch if you’re having pasta for supper though. Just make sure you’re plate is half veg and you’ve got some protein there too and you’ll survive regular pasta meals.

12. Don’t believe any myths about eggs being bad for you.

Yep, eggs are good. On this we can agree.

13. There’s no real thing as a “calorie negative” food.

Man, two in a row!

14. It’s not a choice between choosing a healthy diet, or choosing to workout – the most effective way to lose weight or stay healthy is by doing BOTH.

Again, true. Although what you eat is more likely to affect a person’s weight than their level of activity. Both are important for health and weight is not necessarily a good measure of health.

15. And it can be good for your mental health to have a piece or two of chocolate!

Again, agreed. Deprivation is probably the top reason why people don’t maintain healthy dietary habits.

I’m glad we could end on a positive note but I’d like to reiterate that personal trainers are not nutrition experts. If you want accurate evidence-informed nutrition information, trust a dietitian. If you want a new workout routine, visit a personal trainer.

 

 

 

 

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You won’t need a meal plan in the nanny state

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You know what I find ironic? And not Alanis ironic, which is really just crap luck, but genuinely ironic. How vehemently opposed to government “interference” in their lives many people are and how many people ask me to give them meal plans. I’ve had people say to me “just tell me what to eat” (if you’d like to know why I don’t do that, check out this old post). Which is voluntarily completely relinquishing control of what they put in their mouths and people are willing to pay for this service. Yet, people rail on and on about the “nanny state” and how the government should stay out of our kitchens when all public health wants to do is help make it easier for you to make healthier choices.

No one in government wants to tell you exactly what to eat at every meal. Through legislation public health dietitians would like to make nutritionally void foods (like pop and candy) less accessible. We would like to ensure that fast food joints can’t open across the street from schools so that your children aren’t eating shakes and fries every day. We would like to make sure that local food systems are strengthened so that farmers are making living wages and produce is affordable and accessible.

Unlike what people want from a meal plan, we want to make it easy for people to make healthy choices. We don’t want to forbid you from buying pop or chips, we just want to make it easier for you to buy carrots or to fill-up your water bottle.

Why is it that people are so ready to relinquish all control over their diets to a dietitian or nutritionist but when it comes to creating an environment in which making healthy choices would be easier suddenly everyone’s all up in arms?


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Universal nutrition documentary review

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Do you care about food and nutrition? Do you want to learn more about what you’re putting in your body? Where you food comes from? How it’s killing us all and destroying the planet? Then this is the film for you.

I really enjoyed the way that the film makers turned their opinions into facts by interviewing “experts” for their documentary. It was refreshing to see that no experts were brought in to provide an alternate viewpoint as they were presenting only indisputable facts. Seeing these effusive self-styled experts with no credentials to speak of, or expertise in a vaguely related field left me feeling empowered to start my own wellness guru enterprise.

After eating gluten/wheat/grains/sugar/dairy/food for all of my life I found it incredibly eye opening to learn that I may as well have been mainlining heroin or injecting fat directly into my organs and veins. Why is big dietetics/pharma/food trying to hide this from us? The people have a right to know that they’re feeding their children toxins hidden in the guise of sandwiches.

The manipulative use of innocent children along with the soundtrack and cinematography really drove home the horror of the food we eat every day. It’s always nice to see film makers preying on our fears and manipulating our emotions to sell their agendas.

Without having seen this film I would have foolishly continued to eat gluten/wheat/grains/sugar/dairy/food and lived my life never having known that I was regularly ingesting deadly substances. Thank goodness it came up in my Netflix recommendations. Now I can be sure to preach the follies of eating gluten/wheat/grains/sugar/dairy/food to anyone who makes the mistake of speaking to me in the lunch room, on social media, or who stands nearby me in the grocery store. So many lives to save.


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Do 6 amazing body changes really occur when you give-up carbs?

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This article is nearly two years old now but given that I just saw it shared on social media recently, and the number of evangelical LCHF preachers around, I think it’s worth talking about.

Can we start by discussing that headline? 6 Amazing Body Changes When You Give Up Carbs. Stated as if magical things will occur in your cells, transforming you into a superhuman. Stated as if it’s a given that giving up carbs is the miracle cure for the imperfect vessel of flesh in which you reside. Stated as if these six amazing changes are guaranteed to occur no matter who you are.

So, what are these six amazing changes?

  1. When You Give Up Carbs…You Start Burning Fat

This is not necessarily true. It depends on what you replace the carbs in your diet with. If you replace the carbs in your diet with protein, you’ll burn protein. If you replace the carbs in your diet with fat, you’ll burn fat. If you create a caloric deficit by giving up carbs then you’ll burn fat and probably muscle because you’ll need to get energy to function from somewhere.

2. When You Give Up Carbs…You Feel Less Hungry

If you are creating a caloric deficit by giving up carbs then, sorry, you are going to feel hungry. Reducing your food intake does not immediately result in a reduction in hunger. However, if you are able to maintain a low carb diet and enter into ketosis there is some research that shows you may experience some suppression of appetite.

3. When You Give Up Carbs…Your Belly Gets Flatter

Here the author is stating that your belly will become flatter if you replace simple carbs with high-fibre foods. This is not really a benefit of a low-carb diet, but a benefit of increased fibre intake (and their suggestion to swap white bread for whole grain is certainly not low-carb). However, for many people, increasing fibre can lead to gas and bloating, having the opposite effect of that claimed by the author. That being said, most people should consume more fibre, being sure to increase consumption gradually along with plenty of fluids to avoid blockages. With time, your body will adjust to increased fibre intake.

4. When You Give Up Carbs…You Slash Your Risk of Diabetes

To date, there is no research to support this. While a low-carb diet may help some people with type 2 diabetes control their blood sugar, it doesn’t necessarily work for everyone and there is no data to show that a low-carb diet will prevent diabetes. A balanced diet with plenty of vegetables and regular exercise and physical activity are the best ways to prevent type 2 diabetes. There is no need to go to the extreme and cut out carbs to prevent disease. Also, depending what those carbs are replaced with, you may end-up increasing your risk of developing other chronic diseases.

5. When You Give Up Carbs…Your Muscles Get Stronger

This would only be the case if you were consuming insufficient protein (extremely uncommon in the Western world) before embarking on a low-carb diet. If you are consuming adequate protein, adding more protein will be of no benefit to your muscles. Also, without working your muscles they’re not going to get bigger. You can’t just sit around drinking protein shakes all day and expect to get swole.

6. When You Give Up Carbs…You Feel More Energized

Not all carbs are bad, of course. Your body needs carbohydrates to function properly, and they’re especially important for adequate brain and muscle function. By switching from simple carbs to more long-running fuel—fruits and vegetables, whole-wheat bread, oatmeal, brown rice, quinoa and other whole-grain options—you’ll ensure you have a steady flow of energy and avoid the ups and downs that simple carbs cause.

Way to stick this in the last bullet and undermine the entire premise of the article. This is not a benefit of a low-carb diet. If you are switching from refined simple carbs to complex carbs and whole grains you are simply following that lame old unsexy advice that we dietitians have been repeating for decades.

Let’s not even get into the fact that whole wheat bread has pretty much the same glycemic load as white bread per serving.

I think the author also missed a few other “amazing body changes” that happen when you “give-up” carbs such as, fatigue (which generally goes away after a few days or weeks), flatulence, bad breath, and irritability.

What it comes down to, is that the author is conflating low-carb diets with low-simple carb diets and mixing the claims about the two diets together in this list.

While some people can live happily and healthily on low-carb diets, most people can live (likely more) happily and just as healthily on diets that are not low in carbs.

 


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An open letter to police departments

To Whom it May Concern,

I see that the Ontario Provincial Police, and I’m sure many other police departments across North America, are offering “positive tickets” to youth this summer. These tickets are coupons for free “frosters” a slushie/slurpee beverage from a convenience store chain.

I applaud the police for endeavouring to create positive relationships with children and youth. Police provide an essential service to our communities that is often overshadowed by newsworthy acts of violence, aggression, and intimidation. By fostering positive connections to young people it is more likely that these youth will continue to maintain good relationships with police into adulthood. A good relationship between the police and the community better serves everyone.

A 12oz Mac’s froster contains approximately 222 calories all of which come from its 52 grams (13 teaspoons) of sugar. There are no other nutrients in this beverage. The World Health Organization recommends that consumption of “free sugars” (i.e. added sugars and those found in beverages like fruit juice) be limited to 5% of total calorie consumption per day. This equates to about 5-8 teaspoons of sugar per day for preteens and teenagers. As you can see, just that one froster alone contains about twice the daily recommended limit for free sugars. Excess free sugar can contribute to dental caries. Inadequate consumption of nutrients, due to displacement by nutrient lacking sugary foods and beverages, or excessive consumption of calories resulting from frequent consumption of sugary beverages may result in malnutrition, including obesity, and contribute to the development of chronic diseases such as type 2 diabetes and heart disease.

In addition, using food as a reward can lead to a life-long unhealthy relationship with food. Tying behaviour and emotion to food can result in children using food as a maladaptive coping mechanism as they get older.

I urge you to consider offering a healthier (non-food) alternative to these “positive tickets”. Why not partner with a local community centre to offer free swimming passes? Or a local park to offer free entry? Other options include: movie tickets, tickets to see a local sports team. I’m sure that with a little promotion that many local businesses would be happy to offer rewards in the region(s) you serve. This initiative provides both positive publicity for the police and for the organization donating the “prizes”. Do the health of the youth a favour and support local businesses while you’re at it. This would truly be a positive direction for the police and the community.

Thank you for your consideration.

A concerned dietitian