Do you still believe some of the old nutrition ?
1. Dieting will make you fat. If you don’t believe me, think about how many diets you’ve been on, or how many times you’ve tried to lose weight and then look at the results. If you’re like most people, you probably lost weight initially and then regained it (and maybe even some more) when you returned to ‘normal’ eating. To put it simply, diets initially seem to work because they usually involve some kind of restriction. The problem, depending on the diet, is that they either aren’t sustainable or they’ve damaged your hormones and metabolism.
2. Real food is the key to good health and weight loss. I know it sounds simple and really it is. But do you actually know what real food is? It’s simply unprocessed, natural foods; single ingredients like fruit and veggies, meat and fish or dishes that you have made yourself by combining single ingredients. If you want to do one thing to immediately improve your health, start eating more vegetables every day.
3. You can’t trust food labels. Food manufacturers want to sell you their products and they know that people will buy products that look to be or sound healthy, so they often put misleading claims on the packaging. The biggest culprit is the “low fat” label; “low fat” means healthy right? Wrong! What it usually means is that the food will be loaded up with sugar and chemicals instead.
4. Fat and cholesterol won’t make you fat. We’ve been led to believe for the past 30-40 years that fat is bad, but there is massive evidence now emerging that shows that saturated fats and natural dietary cholesterol in small amounts are good for you. There is such a thing as healthy fat and we need to consume healthy fats every day.
5. Protein isn’t bad, it’s actually important for maintaining/losing weight and boosting metabolism. Ideally you should be eating protein, carbohydrates and fats with each meal; the right kind, in the right amounts, of course. We naturally lose muscle mass as we age and our metabolism slows down. Eating the right amount of protein will help prevent this, along with strength training.
6. Sugar is not good for you. Unless you’ve been living under a rock, I’m sure you’ve already heard this. The problem though, is that most people don’t realise how much sugar they are actually consuming on a daily basis, as there are many hidden sources. Unfortunately, cutting back on your sugar intake isn’t as simple as leaving it out of your daily coffee, or cutting out soft drinks. That’s a great start, but take a little bit of time when you are at the supermarket next and read some product labels; I guarantee that you’ll at least be surprised if not shocked by how many products contain sugar and the amounts. If you have kids, I suggest starting in the cereal aisle; look at the cereals and bars that are targeted towards kids that are labelled ‘whole grain’ – I think you’ll find that eye opening.
7. Refined and processed oils are really bad for you. The only oils you should be using are natural saturated and mono unsaturated oils. Like butter, olive oil and coconut oil. Seed and vegetable oils are now being shown to be a major cause of inflammation in the body, leading to all sorts of health problems and diseases.
8. Carbohydrates aren’t evil, not all of them anyway. Carbs get a really bad rap these days, but fruit and veggies are really important for good health, even potatoes and bananas, again in the right amounts (are you beginning to see a theme here?) The carbs that you want to steer clear of and only consume in small amounts if you really must are the refined carbs that you’ll find in processed foods – white bread, cakes, pastries, crisps/potato chips, ice cream, etc. You’ll find that these processed foods also contain the oils and trans fats that you should be avoiding.
9. You don’t need to exercise longer, just smarter. There’s been a big change in the fitness world in the last few years too. There is now tons of evidence to show that you don’t need to do hours of cardio exercise to be fit and healthy. This is great news for everyone; I mean who has the time or the inclination to spend hours in the gym? The most effective way to train and burn fat is using the HIIT method. HIIT stands for high intensity interval training and the way I define it is get in, get it done and get out! To put it simply, HIIT is the modern version of circuit or interval training. There are lots of variations, but basically it combines weight training and cardio exercise in alternating sets or stations. You don’t stop or stop very briefly in between sets and you pretty much work as hard as you can. Generally you’ll be done within 30-40 minutes and if you’ve got energy left after that, then you haven’t worked hard enough!
I’ve really only touched briefly on each of the points above. It can be very difficult and confusing when you’re trying to work out what to do best for your health and well being.
If you need help, that’s what I’m here for! Get in touch and let me help you on the path to a healthier lifestyle.