Get the Real Deal on Your Meal: Part 4

For the fourth and final week of myth busting for Nutrition Month I'm going to take time to solve some the oldest, yet still very popular misconceptions around food. Eating in the evening can pack on the pounds. Everyone needs eight glasses of water a day. Certain foods like grapefruit and celery can actually burn fat. If by reading any of these and nodded your head yes, then you'll certainly want to read on to learn why believing some of these could actually do more harm than good.

We all have a favorite evening snack that we'll pair with that favorite nighttime show, right? Not mentioning any names, but let's use the example of chocolate covered almonds and Republic of Doyle. When it comes to late night snacking, it can lead to weight gain, but it isn't necessarily due to the time on the clock like a lot of people think. There isn't any complex science which has our bodies burning calories less efficiently, i.e. A slower metabolism, in the evening. The answer to why people gain weight with evening eating is actually quite simple. It has to do with the choice of food we consume and what we're doing while we're eating it. Re-read that above scenario. It's usually high calorie, nutrient devoid food with a mindless (but entertaining none the less) activity. Next time you're looking  for something to munch on in the evening try whole grain cereal with milk, a piece of fruit, or plain air popped popcorn. It's sure to be lower in calories, just don't forget to proportion it out. 

Another big myth is that everyone needs eight glasses of water a day. We do need this much or sometimes more of fluid throughout the day, but it doesn't have to always be water. Other fluids can count and be just as hydrating. Milk, juice, tea and coffee all count too. Yes I did mention tea and coffee. The common notion that tea and coffee are too dehydrating is because of caffeine, and that's another nutrition myth. But when it comes to alcohol being dehydrating and not included in that eight or more glasses a fluid a day, well that's a fact, so be sure to have it in moderation. The amount of fluid a person needs a day can vary based on a number different factors.

The cabbage soup diet, lemonade diet and grapefruit diet. What do all of these have in common?  They're all based on eating mass quantities of one particular food. So eating things like cabbage soup, celery and  grapefruit are good because eating these foods can burn fat, right? Well yes it is true they are good for us, but there is no food that can burn fat or make you lost weight more quickly. I think if that was the case the grocery store shelves would be wiped clean! Weight loss diets that focus on single foods are restrictive and lack the nutrients needed for good health. It's true when you eat only one type of food you might actually eat less and take in few calories than you require, ultimately losing weight. However, at the end of the day these diets are super boring, don't help us create healthy habits, and no one ends up sticking with them in the long run.

If it's low fat it must be healthy right? The thing to remember is just because there is a claim like low fat, low sugar, no added sugar, etc it doesn't necessarily mean it's healthy. We need to read between the lines. When it comes to low fat foods, a lot of them can actually be unhealthy. Candy, pop, low fat cookies, fat free frozen treats, and the list goes on. Be sure to choose your foods wisely. Read food labels and consider the overall content of a food, before making a judgement on a claim alone.

As seen in The Telegram March 26, 2012

Get the Real Deal on Your Meal: Part 3

Sugar- it's something that often gets bad rep. Partly because of frequent overconsumption (that would be justified), but also due to the many nutrition misconceptions out there about it. Truth is it's not actually as bad as it's sometimes played out to be. We know that is contributes to the vital energy needed by our bodies, and it creates that delicious taste to many of our traditional desserts and sweets we know and love. So what's the real deal on sugar? Is there any difference between honey, white or brown sugar? Should sugar be eaten with other food? Can it cause diabetes? And what about artificial sweeteners. Are they safe? They are all questions that Mary, Cathy and Peter had, as I'm sure other people do too. So let's read on as this week in Part 3 of our Nutrition Month reader submitted segment I'll give you the 'sweet' on all things just that.

Our reader question, “I usually choose honey or agave syrup because they are more natural forms of sugar. Is there any benefit to this?” So when it comes to different sources of sugar, including honey, brown sugar, or agave syrup, one might think because a source appears more natural then it must be a better choice. Nutritionally speaking, they are all pretty much the same thing. Regardless of whether it's naturally occurring or processed sugar and syrup, our bodies actually process it the exact same way. We know that sugar is found in healthful foods, such as fruit and milk but also things we should be having less of, like treats and sweets, fruit drinks and sodas. So what's the difference?  Foods like fruit have naturally occurring sugar but it's also full of vitamins, minerals and fibre, which we know are important for good health. Choosing these types of food give us much more than just calories in the form of sugar, they can help us maintain our weight and reduce or risk of chronic disease too. Candies, cookies, chocolate treats and sweetened soft drinks just are the opposite to this. High in added sugars plus low in nutrients, equals tighter clothes and down the road an increased disease risk.

Another reader question, “I read somewhere that you shouldn't eat fruit after a meal because it sits on top of the other food and rots before it can be digested. Is that true?” The truth is this wouldn't be possible and for two main reasons. Think of your stomach like a  mixing bowl. We can add different foods from a meal one after the other, but they get continually mixed together with other things. In the churning of the stomach, acid helps to kill any bacteria or bugs in our food (interestingly enough the majority of our immune system is located right in the digestive system) so due to this alone rotting isn't possible because the environmental conditions just aren't there.  Food also stays in our stomach for only about 20 minutes. It then moves into the intestine to get to be broken down and absorbed, so it's really not sitting around long enough this to happen.

 

“Artificial sweeteners seem so unnatural to me. They appear to have so many chemicals. I'd prefer to stick with my regular pop than switch to diet.” When it comes to artificial sweeteners, a common myth is that they have too many chemicals to be healthy. One of the more popular artificial sweeteners out there, sucralose (Splenda) is almost just about chemically identical to sugar, and actually made from it. The bottom line here is like almost anything, in moderation sweeteners can be a part of healthy eating. Health Canada approves all sweeteners for safety before they can be sold in Canada, and strict guidelines are developed for how food producers can use a sweeteners, as well as how much is safe to have each day.

Lastly let's address a myth around a condition which makes the body less effective at processing sugar. Diabetes. It's something you'll often hear referred to as 'sugar diabetes'. This sometimes gives people a false perception however, as you won't get diabetes just from eating too much sugar, contrary to popular belief. You can be at a higher risk however if you consume too many of any type of calorie and pack on extra pounds (especially if it's around the mid section).  

As seen in The Telegram March 19, 2012

Get the Real Deal on Your Meal: Week 2

In continuing with our theme of reader submitted questions for March, this week we are going to take a closer look at some of the things we drink. Several people have written in with questions about milk, and energy drinks. Given the popularity of these beverages, let's take a few moments to get the truth out on them.    

Nancy writes, “You hear a lot of people talk about cow's milk and that it's full of antibiotics, hormones and whatever else. Aren't we the only species who drinks milk from another animal? After hearing so much about it lately I been thinking about cutting back.” These are all really good questions Nancy and I'm sure there are other people out there who want to know more about milk too. When it comes to Canadian milk, farmers and manufacturers follow strict governmental standards to keep cows healthy and milk healthy and safe for us to drink. Growth hormones to stimulate milk production are not approved for sale, nor are they permitted for use here in our country (unlike some others, i.e. The US). When it comes to antibiotics, these are occasionally used but again it is very regulated. Like people, cows can get sick too, so sometimes they'll be given medication to get healthy again. If this is the case, the cow is identified and milked separately and the milk is discarded of for a predetermined length of time to ensure all medication is out of her system. Therefore, you can rest assure there are no growth hormones or antibiotics in your milk. We know that milk is one of the richest sources of calcium, and vitamin D and has many essential nutrients. It's not just good for baby cows, but it's good for humans too. Calcium and vitamin D help to maintain strong bones and keep us healthy. Adequate intakes of milk are also thought to protect us from high blood pressure and colon cancer (two conditions with a high prevalence in Newfoundland). Choose lower fat milk (2% or less) and  have 2 cups (or 500ml) a day of milk or a similar fortified beverage for good health.

Karen asks, “I's like to know about energy drinks. I know it's not the most healthful drink, but it can't be bad can it? They say if you don't like coffee, these are good to give you some energy. I myself am not a coffee drinker and always looking for an extra boost. Are they ok for me and my family to drink?” Thanks Karen, this is another really good question. When it comes to energy drinks, they may give you a quick burst of energy, but it really doesn't last. Energy drinks can contain large amounts of caffeine, and occasionally it's more than what's recommended for some ages to be consuming, especially kids. We know that too much caffeine can cause unwanted side effects like difficulty sleeping, rapid heartbeat, and even elevated blood pressure. It can also be addictive. In addition to caffeine, energy drinks can be loaded with sugar. Some as much as 14 teaspoons actually (that's more than a regular can of pop!) The bottom line is that they aren't recommended for children, women who are pregnant or breastfeeding and they shouldn't be consumed with alcohol or in amounts more than 500ml/day. Healthy, non-caffeinated beverages such as plain water, 100 % juice and milk are really the best alternatives. Really when it comes down to it, the best way to get energized is to eat well, be active, get enough sleep and stay hydrated.

 As seen in The Telegram March 12, 2012

Get the Real Deal on Your Meal: Week 1

 

March is Nutrition Month and this year's theme is 'Get the Real Deal on Your Meal'. For The Telegram, it's also the start of a month's worth of food and nutrition myth busting from questions submitted by readers. This week we are sorting fact from fiction when it comes to optimal health, and reviewing things like superfoods, detoxing and multivitamins.

Our first couple questions come from Gail. 'Could you address some of the superfoods? Do certain foods help to reduce the acidity of your body and ease arthritis?' If something sounds too good to be true, often time it usually is. No so called superfood can keep us healthy on it's own. Even if foods have beneficial nutrients, our bodies will still need more to maintain health. Currently there is no 'superfood' definition, and because of this the word is often used to describe trendy, expensive foods (anyone see Marketplace a few weeks back)? What's important to remember is that many of what we would consider 'basic' foods can be equally nutritious. Apple, anyone? Having a diet rich in healthy food, and not just the trends, is truly the key to good health.  Another myth here is that detox food and diets are a good way to clean out toxins in your body. This is false. There is no evidence to suggest we need to 'cleanse' our system of toxins, nor follow a detoxification diet. Our bodies are actually already equipped with the organs we need to do this naturally. Our kidneys, liver and intestines. One such popular detox diet has been the 'alkaline diet'. It's basis is that the composition of the modern diet results in excess acid production, which if not neutralized causes disease. It's been extrapolated unfairly to suggest it can improve health and cure diseases including cancer, obesity, cardiovascular disease, osteoporosis, diabetes, cellulite and mental illness. This acid ash hypothesis places meat and alternates, grain foods and some dairy products in the undesirable acid-producing food category based on their mineral composition, and considers fruit and vegetables as the only highly desirable foods. There is a lack of evidence for the  usefulness in preventing or treating disease, and claims around this diet are simply not true.  The best bet to keeping a body healthy is to follow a daily diet based on Canada's Food Guide, to get enough sleep and exercise regularly.

Another common myth is that everyone needs vitamin and mineral supplements to be healthy. Simply put most people can meet the recommendations for vitamin and mineral needs by following the food guide. Vitamins and mineral are certainly important, however, there are also other nutrients of equal importance which are found in food, and not in supplements. These things are fiber, carbohydrates, protein and essential fats. Sometimes, for different reasons people do need supplements, but this isn't a one size fits all model and more isn't always better. In general anyone over the age of 50 should have 400IU of vitamin D a day in addition to whatever they eat. Females who are planning to become pregnant, are pregnant or breastfeeding will need a multivitamin with folic acid daily. Both of these supplement recommendations are especially important for Newfoundlanders and Labradorians as we are sometimes lacking in these nutrient departments.

For more information on national Nutrition Month please visit www.dietitians.ca. If there is a nutrition question or food myth you'd like to have busted during March please email me at the address below. 

As seen in The Telegram March 5, 2012