Myth #1: Fat makes you fat.
Truth: Although fat has more calories per gram than protein and carbohydrates, that fact is somewhat irrelevant in the fat and weight discussion.
- Fat mass is more about hormones than calories.
- It is sugar and refined carbohydrates that initiate the hormonal shift resulting in fat gain.
- Sugar and carbs make us hungrier and more apt to have cravings and overeat.
Fat, on the other hand, makes us feel full and keeps us feeling full longer.
Fat is important for so many reasons, including these:
- Fat is an essential part of every single cell in the body.
- The all-important fat-soluble vitamins (A, D, E, and K) require fat for proper absorption.
- Fat assists with protein digestion.
- Certain healthy fats act as powerful agents in managing inflammation in the body.
- Fat is also a steady and consistent energy source.
Fat is an important nutrient with many important roles in the body providing many benefits.
Not all fat is created equal. Some healthy fats to include in your diet include:
- Nuts and seeds
- Coconut oil
- Ghee or grass-fed butter
- Olive oil
- Oily fish
- Grass-fed meats
Bottom Line: Fat does not make you fat.
- Eat Fat Lose Fat by Sally Fallon and Mary Enig.
- The Perfect Health Diet by Paul Jaminet.
Myth #2: Soy is good for the body.
Truth: Traditionally, soy is soaked and fermented before consumed. This is how it has been prepared by Asian cultures. This is done because unfermented soy is toxic.
Modern soy contains toxic chemicals and is processed resulting in denatured proteins and the formation of carcinogens. The processed soy consumed in the US including soy milk, tofu, soy sauce, soybean oil, soy lecithin, and soy protein isolate, come with a host of health concerns…
- Nutrient absorption: Soy contains phytic acid which blocks the absorption of a number of vitamins and minerals (calcium, iron, zinc, magnesium, and copper) as well as protein and starch. Fermentation removes the phytic acid. B12 from soy cannot be used by the body. Soy also increases the body’s need for Vitamin D.
- Hormones: Soy contains phytoestrogens that mimic the hormone estrogen when consumed regularly. This can be a factor in hormone imbalances and infertility. Soy intake can also stimulate cancer cell growth.
- Thyroid: Soy inhibits the uptake of iodine, a vital nutrient for thyroid function. Without proper iodine, the thyroid will suffer.
- Protein: Soy protein not bio-available, meaning it is not utilized by the body efficiently. It also interferes with protein assimilation. It is also an incomplete protein source and may cause pancreatic disorders.
- GMO: Unless organic, all soy in the US is genetically modified.
- MSG: Most soy products also contain MSG, a known neurotoxin that kills brain cells.
The healthiest sources of soy are fermented including tempeh, tamari, miso, and natto.
Bottom Line: If you are eating soy because you think it healthy, you may want to reconsider.
- Weston A. Price Foundation at www.westernaprice.org
- The Whole Story by Kaayla T. Daniel.
Myth #3: The body needs to consume dairy to get enough calcium.
Truth: Commercial milk may not do the body good. Although the standard American diet includes plenty of dairy, we still have one of the highest rates of osteoporosis. And yet, other cultures whom consume little to no dairy have a very low rate of bone related disease. There are a couple truth’s to discuss here…
- Truth #1 – Commercial dairy products do more harm than good. Low fat and skim dairy are devoid of essential enzymes, fat, and vitamins. Conventional dairy products are full of hormones and antibiotics. When dairy is pasteurized, all of the nutritional value is destroyed. Dairy is highly acidic which will actually contribute to bone issues when part of the standard American diet.
- Truth #2 – Calcium is useless without an adequate balance of other vitamins and minerals including vitamin D, magnesium, vitamin K, vitamin C, phosphorous, and others. The emphasis should be on consuming a nutrient rich, balanced diet which includes vegetables, green leafy vegetables, healthy fats, nuts and seeds, seafood, and sea veggies. Calcium from conventional diary is poorly absorbed by the body, so consuming diary for the sake of bone health is pointless.
Instead focus on…
- Mineral rich foods such as green leafy vegetables, homemade bone broth, sea veggies, vegetables, fruits, nuts, and seeds.
- Healthy fats like grass fed butter or ghee, raw whole milk (if tolerated), organic and pastured meats, wild salmon, eggs, nuts, and seeds.
- Exercise, including resistance training.
Bottom Line: Bone health is determined by much more than just calcium. If you are concerned about your bone health, commercial dairy is not the answer.
- Practical Paleo by Diane Sanfilippo, www.balancedbites.com
- The Virgin Diet by JJ Virgin
- Organic Pastures, www.organicpastures.com
Myth #4: All smoothies are healthy.
Truth: Not all smoothies are created equal. The health benefits of a smoothie depend on the choice of ingredients as well as the quality and quantity of each ingredient.
Ingredients to avoid in smoothies:
- Excessive fruit juice
- Added sugar
- Artificial sweeteners
- Peanut butter
- Cheap protein powders
- Tap water
Healthy smoothie ingredients:
- Pure spring water
- Raw coconut water
- Unsweetened coconut or almond milk
- Raw organic milk
- Fresh and frozen fruit
- Herbs and spices
- Super foods
- High quality protein powder
- Chai or flaxseed
- Organic nut butter
- Greens powders
- Raw honey
- Hemp seeds or powder
Quality: Look for cold-pressed, raw, organic, HPP (high pressure processing), no added sugar. Healthy brands include Suja, Evolution, and many more. Check your local area.
Avoid: Naked, Odwalla, Bolthouse, V8.
Quantity: We are talking about the amount of sugar here. Even though the sugar may be coming from fruit, the body knows no difference. Blood sugar spikes from a “healthy” smoothie cause such detriment to the body that smoothies, such as those listed below, are actually quite unhealthy.
- Jamba Juice Kale-ribbean Breeze smoothie = 67 g sugar in a medium (16.5 teaspoons of sugar).
- Jamba Juice Banana Berry “make it light” Smoothie = 45 g sugar in a medium (11 teaspoons of sugar).
Bottom Line: Don’t assume all smoothies are healthy. Look at:
- The list of ingredients
- The quality of the ingredients
- Total sugar amount (check serving size).
Be picky and/or make your own at home.
- The Whole Journey, www.thewholejourney.com/recipes
- The Virgin Diet by JJ Virgin
- www.nourishingmeals.com – recipe index