Popular Diet Tips to Ignore

I just had to share this article by Kara Wahlgren... it first appeared in a Team Beachbody Newsletter. Subscribe to the Team Beachbody newsletter by creating a FREE Team Beachbody account... Click HERE to get started!

If you've ever tried to lose a few pounds, you've probably been inundated with diet tips. But take them all with a grain of salt—some advice may sound legit but can actually derail your diet. Here are 10 tips you don't want to follow.

 

BAD ADVICE: Choose fat-free or sugar-free foods

BETTER ADVICE: Don't believe the hype. "They usually use fat and sodium to replace sugar, and sugar to replace fat—or chemicals to replace both," says Denis Faye, Beachbody's nutrition expert. And Rania Batayneh, MPH, a nutritionist and author of the upcoming book, The 1:1:1 Diet, adds, "Removing fat from a food makes it less satiating, so you ultimately may end up eating more." Stick with the original versions, and watch your portions or better yet, eat more unprocessed foods.

 

 BAD ADVICE: No cheating ever!

BETTER ADVICE: Relax your diet rules, and you'll be more likely to stick it out long-term. "If 80% of your diet is tight, then 20% can be a party," Faye says. "It keeps you from getting stressed—and stress is a huge obstacle in weight loss." Just plan your splurges ahead of time so you're not giving in to every temptation that crosses your plate.

BAD ADVICE: Stop snacking.

BETTER ADVICE: Choose snacks that offer a balance of protein, fiber, and healthy fats—like apples with peanut butter, or carrots with hummus. "A healthy snack can help maintain steady blood sugar levels, which keeps your appetite in check and your energy stable," Batayneh says. Skipping a snack can cause your blood sugar to dip, leaving you moody and famished—and more likely to overeat at mealtime.

BAD ADVICE: Don't eat fruit—it's full of sugar.

BETTER ADVICE: Let fruit satisfy your sweet tooth. "Yes, fresh produce is full of sugar and carbs," Faye says. "But sugar itself is not the enemy. Fruit is packed with vitamins, minerals, and phytochemicals; it's also rich in fiber, which slows the absorption of sugar. I've never met a human being who got fat because of bananas." When you're craving sugar, there's no debate that a handful of grapes is healthier than a hot fudge sundae.

BAD ADVICE: If it's organic, it's good for you.

BETTER ADVICE: According to the USDA, organic food is produced without antibiotics, growth hormones, conventional pesticides, and synthetic ingredients. The problem is that many people assume organic foods are all low in calories, too, which isn't necessarily true. Don't get us wrong—we'd rather eat food that doesn't resemble a science experiment. But, Faye cautions, "You need to use common sense. If it's bad for you with conventional ingredients, it's still bad for you when it's organic." A cookie is a cookie, no matter how all-natural it is.

BAD ADVICE: Calories in, calories out—it doesn't matter what you eat.

BETTER ADVICE: What you're eating matters. Compare a 100-calorie candy bar to 100 calories of avocado—the latter is packed with nutrients and has healthy fats and fiber to keep you full. Or compare 50 calories of spinach (about seven cups) to 50 calories of ice cream (about two tablespoons). To feel full when you're cutting calories, look for foods loaded with water and fiber, like veggies or broth-based soups. Plus, "Hormones have a huge impact on our health. Junk food can trigger bad hormonal responses that, over time, can lead to all kinds of problems, including weight gain," Faye says. Occasionally, someone will pop up in the news claiming they lost a ton of weight while eating nothing but Subway^®, Starbucks^®, or Snickers^® bars—but don't put too much stock in those success stories. "When you go that route, you're not educating yourself," Faye says. "It's like the teach-a-man-to-fish adage. If you give someone a gimmicky diet, they might lose weight for now; but provide them with knowledge, and they can be healthy for life."

BAD ADVICE: Try XYZ Extreme Diet—it works for everyone!

BETTER ADVICE: Find a plan that works for you. Gender, age, genetics, metabolism, and lifestyle can all play a role in weight loss—so even if a fad diet has worked for others, that doesn't mean you'll get the same results. "There's no single diet that works for everyone; our biochemical needs are different," Faye says. Talk to a dietitian or nutrition consultant to find a long-term eating strategy that is tailor-fit to you.

BAD ADVICE: When in doubt, order the salad.

BETTER ADVICE: Choose your greens wisely. Leafy greens and vegetables may be virtuous, but not if they're slathered in creamy dressing and topped with bacon, candied nuts, croutons, deli meats, or cheese. "Fatty fixings can add hundreds of calories to your meal, and sometimes contain more calories than that juicy burger!" Batayneh says. Salad can be a healthy choice, but order dressing on the side and limit the add-ons.

BAD ADVICE: Don't exercise—it'll only make you hungrier.

BETTER ADVICE: Get moving—an hour-long workout isn't going to make you suck down calories like Michael Phelps. "Exercise isn't just for losing weight—it improves your cardiovascular health and strengthens your bones," Faye says. You might feel hungrier while recovering from a grueling workout, but that doesn't mean you're going to pack on pounds. "As long as you're eating clean, your body is amazing at self-regulating," Faye adds. "It should crave the calories you need to fuel your workouts, not to get fat."

BAD ADVICE: Treat yourself for a job well done!

BETTER ADVICE: Rethink your reward system. After an intense workout, you may feel like you've earned a... cupcake. But splurging after every workout can quickly undo all your hard work. If you've been good all week, go ahead and grab a guilt-free [soda] on Friday. But, Faye says, "Don't let every workout become a Pavlovian thing where you need to eat cake afterwards." After all, the best reward for a killer workout is getting one step closer to the body you want.

 

 

 

 

 

 

 

 

 

 

Bible Verse of the Week

1 Timothy 4:7-9 (NLT) "Spend your time and energy in training yourself for spiritual fitness. Physical exercise has some value, but spiritual exercise is much more important for it promises a reward in both this life and the next. This is true and everyone should accept it."

This verse is pretty self-explanatory and yet so packed with truth! How's your spiritual "work-out" going? Are there areas where you need to "lift" heavier or "run" harder?

Banana Blueberry Bread

I love bread. Love it! But it's not always the healthiest. I buy Ezekiel bread in the freezer section of my local Kroger, but I also love dessert breads. So I've modified Mrs. Crocker's delicious bread recipe to create a healthier version that's packed with a few of my favorite super-foods...bananas and blueberries!

Ingredients:
(I'll show you what she uses, and then what I substitute)
1 1/4 cups sugar (substitute with 1 teaspoon stevia & 1/4 cup sugar OR 1 1/4 teaspoon stevia... make sure to use all-natural stevia and follow the substitution directions on the package)
1/2 cup butter, softened (substitute with 1/4 cup applesauce & 1/4 cup butter OR substitute with 1/2 cup applesauce)
2 large eggs (I usually do not substitute, but can replace with 1/4 cup applesauce per egg)
1 1/2 cups mashed very ripe bananas (3 medium bananas) (no substitution necessary)
1/2 cup buttermilk (substitute 1/2 cup 2% milk mixed with 1/2 Tablespoon vinegar OR 1/2 Tablespoon lemon juice, let sit for 5 minutes)
1 teaspoon vanilla
2 1/2 cups all-purpose flour (substitute with 2 1/2 cups whole wheat flour)
1 teaspoon baking soda
1 teaspoon salt
1 cup blueberries (I use 6 oz of blueberries)

Directions:
1. Preheat oven to 350 degrees and grease the bottoms of two 8x4 inch pans. Bread should cook in the center of the oven - adjust racks accordingly.
2. In a large bowl, mix sugar and butter until well mixed. Add bananas, buttermilk, and vanilla & beat until smooth. Add flour, baking soda, and salt just until moistened. Add blueberries. Divide batter evenly between the two 8" pans.
3. Bake 40 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes in pans on a wire rack.
4. Loosen sides of loaves from pans, remove from pans and place top side up on wire rack. Cool completely, about 2 hours, before slicing. Wrap tightly and store at room temperature up to 4 days or refrigerate up to 10 days.

 

 

 

 

 

 

 

Stretch It Out

What's the first thing you do when you wake up in the morning? If you're like me, you stretch your arms out over your head while pointing your toes and straightening your legs. Yes, we all do it! Stretching, that is. When we don't move as much as we need to, our muscles get tight. Stretching helps to lengthen the muscles and prevent stiffness. But did you know there are other benefits to stretching?

Easing Pain & Soreness
Stretching helps to ease the pain and soreness that often comes after intense physical activity. Did you push yourself hard during your workout yesterday? Stretching can help relieve the stiffness and soreness your muscles are feeling today!

Increasing Range of Motion
Did you know that as we age, our range of motion becomes more and more limited? Stretching can help you to maintain your current range of motion, and can even help us to get some of that range of motion back.

Increased Energy
Did you know that stretching increases your blood circulation? This translates to increased energy for you.

Relaxation
In this stress-filled world we live in, everyone can you a little R&R, right? Proper stretching can help reduce tension in the muscles, and a relaxed body leads to a relaxed mind.

Decreased Menstrual Pain
Yep, it's true - there's evidence that suggests that women who stretch daily have less painful periods than those who don't.

Stretching Exercises
So what types of stretches should I be doing? This chart is a helpful chart with moves that cover most large muscle groups (click on the image to enlarge). If you're looking for a stretch for a particular group of muscles, feel free to contact me with any questions!

 

 

 

 

  

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