Ashwagandha

Ashwagandha is a shrub that has been used for decades to reduce any stress or anxiety. This has been a trending topic on Tiktok, many say that taking Ashwagandha has helped drastically with reducing stress allowing them to get more done with ease.

Fact Or Fiction? FACT

This has been shown to help reduce stress and anxiety within many but it is not recommended to take daily. This should only be taken when needed, if you over consume this may begin to not have an affect on the body.

Bloom Greens

Bloom Greens are greens broken down into a powder consistency that goes into either your daily water, smoothie, etc to help reduce bloating and boost immunity. Creators from all kinds of social media promote Bloom Greens but the suspicion has risen on whether not this brand actually works or if influencers are only promoting because of paid promotions.

Fact Or Fiction? FICTION

The truth behind Bloom Greens is that many customers say they are unable to tell whether it works or not. It is said that Bloom Greens often does not show results but also does not make bloating worse. Bloom does help with boosting immunity such as helping customers get enough greens but medical professionals prefer that we eat whole foods instead and to get the nutrition straight from the source. 

Chlorophyll Water

Many have been adding Chlorophyll to their daily water, it has been believed to help with weight loss, improve your skin, detox the body and more.

Fact Or Fiction? FACT

The theory of weight loss has been varied but many results show that chlorophyll does help with weight loss if consumed correctly for example being consistent. While it is okay to drink this daily, it is recommended that you start off with low doses due to the reason that everyone’s bodies react differently. While chlorophyll has been proven to help with clearing up your skin, research shows that taking the topical form rather than the water will show more improvement. Lastly this has been shown to improve and clear out your gut, so far there are only positive effects behind taking chlorophyll. 

Creatine

Creatine is a compound created using three amino acids. Creatine is used to help the body with speedy recoveries, reduces muscle, bone and tendon cramping, and gives the body energy. Creatine does come with side affects such as long term heart problems so be aware of how much you are consuming, low dosages such as 3-5 grams a day for 18 months is recommended. Taking low dosages over long periods of time is preferred rather than taking high dosages in a short time period.

Fact Or Fiction? FACT

Creatine has been proven to work under the circumstances that one is taking correctly such as maintaining a healthy fitness and nutrition plan along with consuming it. Although this does work for many there are not many benefits for the older age group who uses creatine such as ages 65 and over.

Liquid IV Hydration

Liquid IV’s has been a growing way to get the body the hydration that it needs. Liquid IV is an electrolyte powder which aims to help the body hydrate and make up for any loss of electrolytes.

Fact Or Fiction? FACT

Using Liquid IVs has been shown to help the body with hydration and is recommended to be used when one is feeling ill or dehydrated. As shown on social media this is also a good solution to those who need help curing a hangover, stress and anxiety. Although this does work, it is recommended that you still aim to get hydrated by consuming your daily water rather than relying mainly on Liquid IVs.

Ozempic 

The rise of Ozempic has been very influential on social media recently, this is a medication considered as semaglutide that helps with those diagnosed with diabetes. Ozempic usage has been used mainly by celebrities for many of the wrong reasons such as weight loss but now is starting to make its way into our communities. This is used by injecting the medication into your body weekly, although this does result in rapid weight loss it is heavily enforced that this should be used only for real medical reasons.

Fact Or Fiction? FICTION

While Ozempic does show weight loss results, it is not recommended to be taken for this reason. This medication is strictly used for diabetes only, it has many side effects such as nausea, vomiting, diarrhea, stomach pain and constipation. Taking Ozempic without the need to or without the guidance of health professionals can be very dangerous and damaging to the body. 

Parasite Cleanse 

The Parasite cleanse is supposed to be a form of detoxing by using supplements to help clear the body of any parasites. Many have been trying this at home but it is better to have this recommended and done by a healthcare professional. Those who take part in this cleanse are recommended to leave alone fast foods, gluten, dairy, etc and aim towards healthier options on top of taking the provided antibiotics to help ensure recovery.

Fact Or Fiction? Neutral

Using any commercial parasite cleanses have not been effective on most due to people not actually having any parasite infection to clear while as those who do are more than likely to get results. This has been shown only to help those who are actually infected with parasites, any other usage without diagnosis is just the use of unneeded supplements. 

Sea Moss

Sea moss is rumored to have lots of benefits such as muscle strengthening, clearing the gut, constipation, etc. Sea moss contains chlorophyll and omega 3 fatty acids which helps with detoxing.

Fact Or Fiction? FACT

Many have begun to consume sea moss in hopes of digesting and clearing out the body. Some people mix sea moss into food or either take it by itself. It has been proven that sea moss actually does improve health in certain areas and even can prevent Parkisons disease. Although this is beneficial it is recommended that sea moss is not taken daily.

75 Hard Challenge 

The 75 hard challenge is an intensive lifestyle shift for many people. This consumes tasks such as reading, working out, giving up fast foods and alcohol, etc. Although this challenge consist normal task, many fail to realize how much technology serves as a distraction from every day activities. This challenge helps connect with yourself and others, improve your fitness, health, and mental strength.

Fact Or Fiction? FACT

Although there were many worries that this challenge may be unhealthy, it actually has many benefits that aim to help the body mentally and physically. This challenge consists of working out twice a day for 45 minutes at a time, drinking 4 liters of water a day, sticking to healthy eating, and getting your mind active. This helps create healthy habits for the body and promotes a healthier lifestyle overall such as teaching / training participants to learn self discipline. 

Dr. Shemek is such a wealth of knowledge that we split up our exclusive interview with her into two parts: this one focusing on nutrition, and another highlighting the wellness industry.

“Especially now, during the COVID-19 pandemic, we are clearly seeing how a healthy lifestyle is not only recommended but is immensely important to strengthen our immune system. It has been shown that obese and unhealthy individuals have severe symptoms with a much higher death rate. Thank you, Dr. Lori Shemek for your never-ending commitment towards a healthier and fitter America” says HFR founder Samir Becic.

Lori Shemek is well known as a pioneer in creating global awareness of low-level inflammation and how it is the underlying cause of most illness, disease, faster aging, and weight gain. She has been sending out the message about inflammation long before it was a buzzword. Dr. Lori has uncovered the pathway to the core cause of weight: inflamed fat cells that not only promote unwanted excess weight gain and belly fat but poor health as well.

Lori Shemek is a Nutrition and Weight Loss expert, a best-selling author, and specializes in weight loss resistance. She has helped many people to once and for all…lose weight and feel better fast. Dr. Shemek is an award-winning, bestselling author of How To Fight FATflammation!; The Ketogenic Key; Beginner’s Guide to Intermittent Fasting and Fire-Up Your Fat Burn! The Huffington Post has recognized Dr. Shemek twice as one of the Top 16 Health and Fitness Experts, and as one of the Top 35 Diet and Nutrition Experts. She is frequently featured on national TV shows and radio shows.

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A post shared by Dr. Lori Shemek (@drlorishemek)

Here is the exclusive interview:

Samir: Give me three things that you, as an accomplished nutritionist, would suggest to Americans to better their health? 

Dr. Shemek: I think the first thing I would do is have people eliminate sugar and these certain oils that I was talking about earlier with you. So I would eliminate sugar and have them eliminate these very processed industrialized oils such as canola, corn, vegetable, and soy. There is so much research out there showing how harmful they are to cellular health. Our cell membrane is made up of the types of fats that we ingest and these fats are industrial, highly processed, and inflammatory- which means that it’s compromising the whole cell itself. When that happens, we become unhealthy, we’re more vulnerable to cancer, and weight gain, and hunger, and cravings, and the list goes on and on… So those are two things I would do immediately, and then the third thing is to get people to move their bodies because if you don’t move your body it’s south in terms of health. So when you stop the ingestion of sugar, you are optimizing your health just with that alone. You stop those that I mentioned- that’s even more important actually than sugar- and you’re automatically creating a healthier cell. And then, when you move- the body’s designed to move- if you could incorporate just those three things, that will seriously take you far in terms of optimizing your health. 

Samir: What you put in your body is enormously important. Tell me the worst junk foods that you would tell Americans to eliminate?

Dr. Shemek: It’s all bad, it’s all really bad for you. I’m going to go with anything that has sugar in it. I would definitely also say anything deep-fried would be the worst for your body- like french fries, potato chips, fried chicken… those kinds of foods. They’re fried in hot oil, they’re cooked in hot oil, and this oil is creating aldehydes and all sorts of noxious chemicals that actually set off a chain reaction of inflammation in the body immediately. You’re promoting faster aging, heart disease- all the things that we were told promoted heart disease are actually these oils and sugar. When you heat oil, it changes the nature and structure of the fat. That fat becomes a part of your cellular membrane and your health just spirals downward. 

Samir: What is the difference between gluten-free and gluten-friendly? 

Dr. Shemek: They’re both pretty much the same because if it’s gluten-friendly, that means you know you’re ingesting something that isn’t going to set off that inflammatory gluten response. Gluten-free means there’s no gluten at all… but that doesn’t mean that they’re healthy foods. It just means that there isn’t any gluten. 

Samir: There is a lot of confusion with food labels and terms. What are some to look out for?

Dr. Shemek: I think what happens is, a lot of people get confused when they hear the word organic or they see organic on a product, they think it’s healthy, they think “oh it’s okay.” I always say that one of the actions to take, no matter what, is to read the ingredient list. Read the labels because that’s the only way you’re going to lose weight and optimize health. So back to your question, you know gluten-free that’s a buzzword, organic is a buzzword, keto is now a buzzword, and there are so many unhealthy keto products. I was looking at a keto pizza at Whole Doods the other day, I went “oh really,” so I looked and it had 54 grams of carbohydrates in one slice- that is not keto! But because they made it with cauliflower crust, then they can say it’s keto. They actually can’t say that, but they did, and it’s misleading for so many people. It’s also very interesting how for example if people eat bread, they might purchase whole wheat bread thinking that’s a really healthy choice, when in fact, that bread can raise your blood sugar by as much as two tablespoons of sugar. That’s why I say: you have to read the labels! 

Did You Know? Vegetable Oil is Worse Than Sugar.

Many have no idea that oils such as canola, corn, vegetable or soy are making us fat, sick & harming brain health. These oils are highly processed damaging cellular health.

Use olive oil, avocado oil, coconut, butter or ghee. pic.twitter.com/HcZY9NmTlI

— Lori Shemek, PhD (@LoriShemek) January 19, 2021

Samir: What are the best foods for people to improve their skin? To have more vibrant, elastic, younger-looking skin with fewer wrinkles?

Dr. Shemek: There are quite a few things… your skin reflects what’s going on on the inside of your body, so we go back to that sugar again and when you ingest sugar, you’re creating a biochemical reaction called glycation. It’s when sugar and proteins come together and denature the structure of the tissue within our body- not just on our skin causing wrinkles and sagging skin, but the tissue on the inside of the body as well. So it’s really important to stay away from sugar- eliminate it! I used to be addicted to sugar when I was in my 20s and when I stopped, it was one of the best things I ever did. You don’t have to be chained to that horrible ingredient, I used chromium picolinate which is a mineral most people are deficient in, and it really helps you. By the third day, you really don’t crave sugar… hardly at all, so it’s very beneficial. So number one: eliminate sugar. The other one is obviously water because it hydrates and plumps the skin. Those who don’t hydrate enough have older looking skin than those who do. The other thing is eating an antioxidant, polyphenol-rich diet because again we go back to the cell. If the skin cells are happy with all the nutrients they need, they do what they’re supposed to do and you’re gonna have beautiful skin, fewer wrinkles, less sagging. We all get older, but we don’t have to- we can slow aging. But water is always my number one tip that I give people in terms of a healthy lifestyle because water hydrates your body, allows your muscles to perform better, helps take the toxins out of your body, and makes your skin look better. 

Samir: Drinking water is enormously important to human health. Can you please tell us a little bit about how water impacts our digestive system and metabolism? 

Dr. Shemek: We need to stay ahead of dehydration, even mild dehydration. By the time you’re thirsty, you’re already two percent dehydrated. Staying hydrated bumps up weight loss and it boosts your metabolism thirty percent for a couple of hours after you ingest a glass of water- that’s huge! Now imagine if we did that consistently throughout the day, and drank water throughout the day, our metabolism would be optimized. Water helps rid the body of toxins and it brings nutrients to the cell, it also stops hunger and cravings. Mildly dehydrated people have no idea that it’s the reason behind their knee pain, joint pain, and headaches. Next time you feel tired, stop and think about drinking a glass of water… because when we don’t have enough fluid in our system, cellular function slows down and so does our metabolism which leads to weight gain. Dehydration is also why you feel tired, have foggy thinking, and you gain weight. Many athletes have problems with their joints because they don’t drink enough water. A lot of people don’t realize that it actually protects you from illness and disease! People will say “oh our body has a thirst detector and we don’t need to drink water until we’re thirsty” but I beg to differ because they have done studies that show that yes, you do need to drink water to optimize your health unless you want to slug through the day. My grandmother was a perfect example- she hated water, she just would not drink it, she would drink juice right, but she was always mildly dehydrated and not healthy.

Samir: I always tell people if they want nutrition information, they should go to you, Dr. Shemek. You’re one of the leading experts in America when it comes to nutrition. You even have four best-selling books on how to fight inflammation- can you please elaborate on how inflammation affects our health and metabolism?

Dr.Shemek: So quickly…the good kind is called acute inflammation and we need it to heal- even though it feels uncomfortable. It’s swollen, it’s black and blue, it stings, but it’s necessary to stay alive, it’s a repair mechanism and it’s an immune response within the body. The type of inflammation that we now know is the core underlying cause of most illnesses, diseases, faster aging, and weight gain is called silent or chronic inflammation. There is also another type of inflammation that is called fat cell inflammation which I call “Fatflammation” and named my book after. This silent inflammation occurs within the fat cell- although the fat cell is a different entity, it’s our largest endocrine organ. Many people don’t know that the cells in our body emit a trickle of inflammatory molecules and this leads to heart disease, cancer, rheumatoid arthritis, type 2 diabetes, obesity, the list literally goes on and on… If we can keep inflammation low, then we can slow aging, we can stay lean and become leaner, and we can create optimal health and have protection against illness and disease. We’ve seen with COVID, that problems due to underlying health conditions are all inflammation-related, and so that’s why we need to keep it low. We can do that with diet: drinking water keeps inflammation away, supplementation is very effective as well, and exercise promotes an anti-inflammatory response within the body. We have our own endogenous antioxidants that are promoted when we move and that’s why I think movement is so important for people who want to stay healthy! Fat cell inflammation is another silent inflammation and provoked by the type of diet we choose to eat. The highly processed standard American diet with those seed oils and industrially processed oils I was referring to earlier create a compound arachidonic acid that gets stored within the fat cell and this promotes an inflammatory response. The fat cell doesn’t like it being stored there, so it begins to send out a trickle of inflammatory molecules 24/7 and this slows down the metabolism leading to weight gain. That’s why when we choose to eat an anti-inflammatory diet, our life changes: our moods change, our brain health changes, everything changes! 

Increase your intake of omega-3 fats to help build your mitochondrial membranes – crucial for optimal health.

Be sure to include things like salmon, mackerel, sardines, anchovies, chia seeds, flax seeds, hemp seeds, walnuts and egg yolks.#optimalhealth #healthychoices pic.twitter.com/ZI6a0rmiZA

— Lori Shemek, PhD (@LoriShemek) January 21, 2021

Samir: I am familiar with inflammation in the body from when I did my experiment of living six weeks as a morbidly obese person by wearing a 200-lbs iron suit from morning until night.

Dr. Shemk: I remember that was amazing, oh my gosh, I felt that was truly astounding- you ran with the weights, too, didn’t you? 

Samir: I ran seven marathons in 8 weeks with a weighted vest equivalent to 73.5 pounds to motivate obese Americans to be a bit more mobile. But this particular six-week experiment was meant for me to understand obesity. When I was wearing the 200 pounds weighted suit, I was depressed- even though I knew underneath that metal I had muscle with 8% body fat. Just the pressure from the weight on my brain made it hard for me to function in addition to being sore all the time.

Dr. Shemek: Yeah, it does affect you. I had Drew Manning on my show recently, and he purposely gained 70 pounds- he’s done it twice now purposely- just so that he can empathize with people who are obese. Then he loses it to show them it can be done, but during the time he gains all that weight, he says it’s horrible. He actually got divorced this last time because of what he was going through, his personality changed, his inflammatory markers skyrocketed, it’s terrible, but it does happen.

Samir: It definitely affects your brain in such a negative way, that afterward when you come out of it, you feel more empathy towards people that are obese. It’s not like that they’re just lazy… they genuinely don’t have a good quality of life. Your other book is the Beginner’s Guide to Intermittent Fasting– let’s talk about that. 

Dr. Shemek: Yeah so my book the Beginner’s Guide to Intermittent Fasting just takes the reader very quickly on how to do it properly, because if you don’t prepare yourself for not eating, then you’re not going to do it again. It’s one of the healthiest, best tools you can use to optimize your health… the average American is ingesting 300 grams of carbohydrates a day which is a staggering amount of carbohydrates! So when you go from that amount of food to not eating, immediately, that’s not going to work out very well for you. What you do is prepare yourself to do that- the book is really beneficial at quickly helping you do that. Fasting is good because it promotes a couple of things: it gets rid of dead and dying cells that are just hanging around- they refuse to die, and they just hang around causing mischief and inflammation because the other cells think something’s going on and something’s wrong in the body. They’re called senescent cells or zombie cells because they just never go away. Science is now working on getting rid of these senescent cells which they’ve been able to do it with quercetin and a prescription medication effectively- but you don’t want to do that. Quercetin is is a compound from onions that not very bioavailable which is why it doesn’t work as effectively… but with intermittent fasting, you are naturally getting to get rid of all those senescent cells without having to take anything. The other thing that happens is called autophagy, and it cleans out the cells- it’s like cellular housekeeping, so all the old aged parts of the cell, the gunk that’s in there, everything gets used, up picked out, or remodeled into different types of proteins for the cell. Those are two very important components of intermittent fasting… not to mention that you’re creating optimal gut health because the digestive tract is getting to rest, it’s not having to do anything at all except tend to cleaning up cellular health! Brain health is increased- BDNF within the brain is promoted which is very good for memory and all sorts of wonderful things. Weight loss occurs for many people, and there’s research out there that shows that the types of foods you eat aren’t as much an issue with intermittent fasting as it is with other types of diets. If you’re fasting and your diet is not that great, you’re still gonna get the benefits. That being said, I don’t recommend eating unhealthy food, no matter what. 

Samir: One of my personal favorite fasts is when I don’t eat anything for 16 hours and eat for 8. 

Dr. Shemek: That’s the 16-8 protocol for intermittent fasting. I always recommend people start out with just delaying their breakfast an hour… so if you don’t eat during the night, you sleep eight hours, delay your breakfast for another hour, you get nine hours of fasting. Then, when you feel confident with that, you delay it another hour… until you get to 16 hours of not eating. The longer you fast, the more benefits accrue within the cell. Autophagy is really strong the longer you fast. 

Samir: I did it for two months to see if I had any decreased power but it didn’t happen. Actually, my power stayed the same, my strength, strength endurance, and my cardiovascular shape were exactly the same, and I felt more rested and had more energy. Now let’s discuss Fire-Up Your Fat Burn!

Dr. Shemek: That was my first book and all my books are about anti-inflammation. My first book is a very easy read. It touches on inflammation the importance of it because I’ve been trying to get the public to understand how vital and crucial it is for them to keep that inflammation low. When you do that, you optimize your health! It is a quick introduction to inflammation and includes recipes that guide the reader on how to quickly start reducing inflammation. You can start doing it right now by just having a cup of tea- that will begin to reverse inflammation in the body and cellular inflammation. 

4 BIG Benefits of Intermittent Fasting Just 12 Hours:

1. Improved Brain Health
2. Enhanced Detoxification
3. Reduced Inflammation
4. Weight Loss/Management

Example: Dinner at 7pm and Breakfast at 7am = 12 hours of fasting.#intermittentfasting #health #inflammation #weightloss pic.twitter.com/1tnyTRejQN

— Lori Shemek, PhD (@LoriShemek) January 16, 2021

Samir: In the past seven-eight months we are seeing that the most serious complications with contracting COVID-19 are in people who are obese and have an unhealthy lifestyle. What is your message to those millions of Americans who are obese and contract the virus? 

Dr. Shemek: First of all, don’t be depressed about it, don’t be scared, just be careful. Begin to slowly boost and promote immune support for yourself, start eating an anti-inflammatory diet, move your body in any way you can every day… and once you start doing that, you will be reversing inflammation- you’re stabilizing blood sugar, you’re keeping glucose lower, you’re promoting muscle mass. Our muscles are a great depository for glucose, that’s where it’s stored, so the more muscle you have, the healthier you, because chances are your blood sugar is going to be balanced. Once we start exercising, we become insulin sensitive but start small, small choices add up every single day… have that cup of tea, have some berries, eat an anti-inflammatory diet with lots of leafy greens, wild salmon for the omega-3s, and get those polyphenols in. When you ingest omega-3s, you’re stopping that inflammatory response, and the polyphenols and antioxidants from the vegetables are going to repair the tissue damage within the body. 

Samir: What are the three foods you would recommend to people looking to boost their immune systems? 

Dr. Shemek: I know a lot of people don’t like avocado, but if you like avocado, you’re in luck! All you have to do is slice it open add that to your diet- that is an incredibly healthy fat. Remember I said that the cell membrane is made up of the types of fats we ingest, well that’s one of them. And then add some olive oil, it has been shown to be very protective of that cell membrane where our optimal health is. It’s that very tiny thin membrane that determines whether we’re healthy or not. Definitely get your omega-3s in, your antioxidant-rich teas, your polyphenol-rich teas, and coffee is extremely healthy for you. If you’re fasting, coffee and tea boost more autophagy, which again is that cellular house cleaning. Drinking water is anti-inflammatory and in my book I have recipes. My last book, The Ketogenic Key has about 40 pages of super easy recipes that are very low carb. It has a ketogenic diet in there but the point is of the book is ketosis- that is where it’s at in terms of optimizing cellular health as well. When you switch your primary source of fuel from glucose to fat, you’re going to be utilizing ketones that are created in the liver. That’s a clean-burning fuel that has really profound benefits on your health, your weight, your skin, and every aspect of your body. There are other ways to get into ketosis other than the ketogenic diet- there is intermittent fasting, which we just talked about, there is exercise, which we also brought up, and then there’s exogenous ketones or supplementation with ketones. Those will get you into ketosis within half an hour, so if you don’t like the ketogenic diet, the book shows you different ways to do it.

Maca Powder

Maca is made up of set of compounds called macamides that improve circulation allowing more nutrients and oxygen to be delivered to your muscles. Macamides can even balance hormone levels in women.

Turmeric

Turmeric contains bioactive compounds called curcumin that contain antioxidant properties that reduce the risk of chronic disease. It is also fantastic to spice up any dish.

Hemp Seeds

Hemp Seeds offer a generous serving of amino acids, and protein. They also provide an excellent source of Omega-3 fatty acids and antioxidants and can be used for vegetarian, vegan, raw, paleo, keto, and gluten-free diets.

Chlorella

Chlorella can contain up to 70% dry weight protein. It also one of few plant sources of vitamin B-12 and contains a generous serving of iron to prevent iron deficiency anemia.

Cacoa Nibs

Cacao is a powerful antioxidant and superfood with an amazing taste. This nutrient can be added to a variety of meals, snacks, and desserts to satisfy any sugar craving.

Goji Berries

These superfood berries are packed with Goji various antioxidants including, carotenoids, lycopene, lutein, polysaccharides, and phenolics.

Flax Seeds

Flax Seed consumption can increase your fiber intake by adding it to your cereal, pancakes, muffins, and yogurt. It is filled with essential fatty acids allowing you to stay full for longer.

Ginger

This nutrient contains antioxidants that can help reduce cell damage over time and inflammation. Ginger can also be used to reduce symptoms of nausea and help ease an upset stomach.

Spirulina

Spirulina is one of the most potent superfoods made from freshwater algae. One tablespoon has four grams of protein, iron for energy, potent antioxidant beta-carotene, and anti-inflammatory phycocyanin protein.

Chia Seeds

These seeds are naturally gluten-free and a great source of fiber and protein. Not to mention, they can last in your pantry for up to 5 years. Chia seeds provide antioxidants and up to 30% of your magnesium intake.

Dandelion Root

Dandelion root is a superfood that has long been used in Chinese Medicine to treat stomach and liver conditions. Today its properties contain to aid in the treatment of acne, eczema, high cholesterol, heartburn, gastrointestinal disorders, and diabetes by regulating blood sugar and water retention in men and women.

The Keto Diet

Low carb, high protein, high fat. This is the ketogenic (keto) diet in a nutshell. Most people use the keto diet for weight loss but its original use was for epilepsy patients to help regulate their seizure activity. Studies have shown that the keto diet is effective in short-term weight loss but there is little evidence to support the long-term benefits of adhering to this diet. When initially starting the keto diet, people may experience fatigue, brain fog, and headaches from the restricted carbohydrate intake. Not to mention, with the limited carbohydrate intake, many nutrient deficiencies could result especially in the B vitamins, iron, fiber, calcium, and magnesium. The keto diet forces the body to use other sources of energy besides carbohydrates and it will enter into a state of ketosis in which fat and ketones are being burned. Ketosis for a prolonged period of time can throw the body out of its natural balance, possibly causing ketoacidosis which can lead to diabetes, kidney stones, a fatty liver, and low blood sugar. A diet that restricts an entire food group from being eaten is almost definitely going to result in negative outcomes and should be avoided. Some popular keto-inspired diet plans to steer clear of are the Atkins diet, the Dukan diet, and the South Beach diet. 

The Carnivore Diet

If you thought the keto diet was restrictive, then welcome to the carnivore diet where nothing but animal products (meat, fish, eggs, and some dairy) can be eaten. The purpose of this diet is to return to how our ancestors used to eat prior to settled agriculture in which food was mainly hunted and gathered. The extreme limitations of this diet remove the preferred source of energy the body uses to function (carbohydrates) as well as causing overconsumption of protein and fat. In fact, the overconsumption of meat has been linked to weight gain, obesity, and chronic diseases. Since fruits, vegetables, and all other carbohydrates are excluded from this diet, it should not be a surprise that a huge majority of vitamins and minerals are being neglected. Balance is key in a healthy diet, and the carnivore diet most definitely does not understand the meaning of “balance”. A more comprehensive diet that mirrors the hunter-gatherer lifestyle is the Paleolithic (Paleo) diet in which refined and processed foods are avoided and fruit, vegetables, meat, fish, nuts, and seeds are encouraged. 

Liquid Diets

Have you ever heard the words “detox” or “cleanse” when referring to a diet? These words typically represent the ideas behind liquid diets in which the lack of solid food and obvious caloric deficit these diets create cause a rapid change in body weight that is interpreted as “toxins” leaving the body. News flash: food is not a toxin and should not be treated as something that must be removed from the diet and the body! The whole idea of a juice cleanse or a liquid diet is actually quite cult-like, presenting false beliefs to the consumer, when in reality, consuming only liquids is quite harmful and has been linked to eating disorder behaviors. Next time you pass by a charcoal lemonade or celery juice, just keep walking because chances are, the little nutritional content these beverages offer are incomparable to that of real, whole food. 

Meal Replacement Programs

What isn’t there to love about easy, pre-prepared meals that are healthy and result in weight loss? It might seem too good to be true to achieve your goal weight by doing nearly nothing except signing up for a subscription and that’s because it is. Meal replacement programs such as Jenny Craig, Nutrisystem, and Optifast just to name a few are convenient ways to portion control meals with a relatively balanced diet. However, these programs do not teach consumers the most important part of weight loss or management, and that is how to handle food selection, preparation, and portion control themselves in the long run. Additionally, most of these programs do not emphasize physical activity which is almost always a necessary part of weight loss. Also, let’s not forget that these meal replacement programs cost money and a lot of it, not only for the meals themselves, but also for the membership and delivery fees. 

Zen Macrobiotic Diet

Finally, a diet that is founded on the idea of balance and inspired by the “yin and yang” principles of Buddhism. This diet became popular in the 1930s by a Japanese man by the name of George Ohsawa. The diet follows 10 stages that stress the ideas of eating locally grown foods, limiting meat consumption, eating in moderation, and using sustainable cookware items. But do not get excited too fast. While the Zen Macrobiotic diet seems fairly pleasant on the surface, it quickly becomes detrimental to human health if all 10 stages of the diet are strictly followed. The diet starts by restricting desserts and progresses to the final stage of eating nothing but brown rice which is thought to be the most balanced food. Fluid intake is also restricted and vitamins and minerals are thought to be created in your body once a certain spiritual level is reached. It is clear to see just from a short description how this diet can lead to severe malnutrition if followed religiously. The macrobiotic diet has since been revised to include a wider variety of foods and has been examined as an alternative treatment for cancer but no conclusive evidence has been shared.

Eating insects is one delicious way to shrink your carbon footprint and fight climate change. Insects reproduce at breakneck speed and require scarce food resources to fuel their growth, producing far less environmental impact than industrial meat production.

Beyond being bon appetit, insects offer major benefits. They demand fewer resources to raise than cattle or pigs, needing less land, water, and food to reach maturity. All the while, they generate fewer greenhouse gas emissions, reducing the climate consequences of your meal.

Insects, when foraged or farmed responsibly, make a perfect protein-packed snack for eco-conscious eaters seeking an alternative to factory farming.

Once merely a poor man’s food, insects now grace the plates of gourmands. In 2013, the UN Food and Agriculture Organization blessed insects as a “healthy and nutritious” nutrition option, paving the way for their emergence as the next superfood.

With a little open-minded culinary adventure, you can saute, grill, or bake your way through a diverse array of insects. From crispy locusts to spicy beetle larvae tacos, innovative insect recipes can transform your taste buds and your footprint.

Food for thought: Insects share a family tree with shellfish, so insect eating could trigger an allergic reaction in those with a shrimp or lobster allergy. When in doubt, avoid insect dishes if you’re managing a shellfish allergy.

Bon appetit! The future of food is bugs.

Ants

High in protein, fiber, minerals and vitamins, ants make a nourishing topping for any salad or meal. Packed with essential nutrients, ants offer a hearty, healthy alternative to meat protein.

Many edible ant species have a tangy, citrusy flavor that compares to lemon or lime. Their taste is described as bright, zesty and tangy. Black ants in particular are praised for their mildly peppery kick. When sauteed or grilled, the bright acidity of ants balances nicely with fatty foods like avocado.

Ant eggs, known as “escamoles” or Mexican caviar, boast a creamy, nutty flavor and buttery consistency. Considered a delicacy in Mexico and parts of the American Southwest, escamoles have an intense umami flavor and silky soft texture. They are often compared to sea urchin roe or sturgeon caviar.

Beyond flavor, ants provide essential minerals like calcium, phosphorus, potassium and magnesium as well as B vitamins, protein and healthy fats. Mealworms and soldier fly larvae may provide more protein and fat, but ants remain a nutritious option, especially for mineral needs.

There are over 12,000 known ant species worldwide, most of which are edible. However, a few species produce formic acid or other toxins, so proper identification is important. When prepared by experts, ants can be a safe and sustainable food source.

Ants are used in cuisines from Thailand to Mexico to the American Southwest. They are tossed into salads, used as a spicy condiment or topping, cooked into stews, or roasted as a snack. With their citrusy flavor and creamy caviar eggs, ants open up unique culinary experiences and opportunities for nutritional wellness.

For the adventurous eater, ants provide flavor, nutrition, and even economic opportunity. They demonstrate how embracing insects can transform lives, communities and environments. Bon appetit and enjoy these crunchy critters! 

Cicadas

Considered a delicacy in Africa, Australia, New Guinea, and Japan, cicadas are often compared to the taste of shrimp or asparagus. They boast an delicate, subtly sweet and nutty flavor. Their clear, gelatinous wings melt in your mouth.

Cicadas emerge from the ground every few years, when their brood develops enough to sprout wings. During these plague years, cicadas become a major food source, providing protein to communities when other food is scarce. Locals describe the taste of cicadas as similar to shrimp or asparagus, with a delicate nutty and sweet flavor.

Cicada nymphs, called “pua” in Hawaii, have been an important food source for native Hawaiians for centuries. They are considered a delicacy, rich in protein, fatty acids, vitamins and minerals. When prepared fresh, the nymphs have a mild shrimp-like taste and buttery soft texture. Their gelatinous wings provide a chewy, crunchy contrast to the tender body.

In Thailand, cicadas are dressed in chili, lime, and roasted peanuts as a savory snack or condiment. Their subtle earthy and spicy flavor pairs well with the tangy, nutty accompaniments. Cicadas also make a popular ingredient in stir fries, curries and insect-infused rice wines across Asia.

Cicada harvesting has a long and important cultural history in many regions. Locals pride themselves on being able to identify the best cicada species for eating and the ideal time to harvest for maximum flavor, texture and nutrients. However, some cicada species contain toxins, so proper identification is key to avoiding illness.

With their sweet, nutty flavor, tender yet chewy texture and cultural significance, cicadas stand out as a delicacy to explore. For the daring eater, cicadas can open up a world of fascinating flavors, histories and culinary adventures. When prepared by an expert, cicadas provide a memorable taste of place.

Crickets

High in protein, low in fat, and a good source of vitamin B12, iron, and zinc, crickets are the perfect introduction to edible insects for newcomers.

When unseasoned, crickets have a mildly earthy, nutty flavor. Easy to toss with your favorite spices, crickets can match any cuisine or craving. Common seasonings for crickets include:

• Garlic and onion powders: Toss to taste for a savory, umami-rich snack. The spices bring out the meaty flavor of crickets.

• Chili powder and lime juice: For a spicy, tangy cricket taco filling or topping. The heat and acidity balance the rich protein of crickets.

• Coconut milk and curry spices: Simmer into a creamy coconut curry, serving over rice. The tropical flavors complement the earthy crickets.

• Bacon bits: Toss cooked crickets in bacon, maple syrup and chopped scallions for a sweet and savory sticky snack.

• Grated cheese, parsley and lemon zest: Toss cooked crickets in the mix for lemon herb crispy snacks. The brightness pairs with the nutty crickets.

Beyond flavor, crickets provide essential protein and nutrients. A half cup of cooked crickets contains 18 grams of protein, 3 grams of fiber, and essential vitamins B12, folate, phosphorus, riboflavin, niacin and iron. Crickets require little space, food, water and crops to raise, producing far less environmental impact than traditional livestock.

With their nutritional benefits, sustainable production and versatile flavor, crickets make an compelling case for inclusion in the human diet. As the food system faces challenges, crickets represent an Eco-friendly meat alternative with potential to transform lives and feed communities.

Bon appetit! Crickets are here to stay. 

Giant Water Bugs

Commonly eaten in Southeast Asia, water bugs carry a licorice-like crab flavor and buttery texture. These large insects can be prepared in several ways:

• Deep fried: Water bugs make a crispy, addictive snack when deep fried until golden brown. Their sweet, briny flavor pairs perfectly with spicy chili dipping sauce.

• Lightly boiled: Briefly boiling water bugs brings out their delicate sweetness and tender meaty texture. They have a mild crab-like flavor and buttery soft body. Serve them with a tangy mango dipping sauce.

• Added to dipping sauces: Chopped grilled water bugs add meaty chew and briny umami flavor to spicy chili garlic sauce, tangy tamarind sauce or sweet peanut sauce. Toss to coat or serve on the side for dipping.

• Added to curries: Simmered in coconut milk red curry or green curry, water bugs provide a sweet pops of meaty protein. Their tenderness holds up well to the rich, spicy gravies. Serve over rice.

• Added to salads: Chopped grilled or boiled water bugs make a hearty addition to Thai papaya salad, green papaya salad or mango salad. Their brininess complements the fresh herbs, peanuts and lime juice.

After removing the wings, legs and shells, water bugs have a mild sweet flavor and buttery tender meat similar to crab or lobster. They are considered a delicacy in Thailand, Cambodia, Philippines and other Southeast Asian countries where they are an important source of protein, especially in rural communities.

Water bugs provide protein, healthy fats, vitamins and minerals like B vitamins, choline, calcium and iron. They require little space, food, water and crops to raise and produce fewer greenhouse gas emissions than industrial animal agriculture. With their sustainable production and crave-worthy flavor, water bugs stand as a compelling case for inclusion in a transformed food system.

Grasshoppers

Packing a large protein punch for their small size, grasshoppers can add savory umami flavor and chewy texture to any dish or be seasoned into a delicious snack.

• Add to salads: Grilled or blanched grasshoppers make a perfect crunchy protein-packed topping for green salads, pasta salads or Thai papaya salad. Their nutty, meaty flavor stands up well to fresh herbs, lime juice and spicy chili peppers.

• Stir fry with vegetables: Stir frying grasshoppers with bell peppers, cabbage, broccoli and tofu adds protein, texture and a savory savvy kick to the dish. Toss to coat and cook until the grasshoppers are warmed through but still crunchy.

• Make chili-lime grasshopper tacos: Season grasshoppers with chili powder, cumin, garlic, lime juice and chopped cilantro. Fill crunchy corn or lettuce cups with the spicy grasshoppers, salsa, guacamole, sour cream and cheese.

• Add to porridge or congee: For a nutritious breakfast or brunch, stir cooked grasshoppers into coconut rice porridge, red bean porridge or chicken congee. Their chewy texture provides protein and body to the hearty porridges.

• Make grasshopper pesto pasta: Toss cooked pasta, basil pesto, pine nuts, garlic and blanched grasshoppers. The mild nutty flavor of the grasshoppers pairs perfectly with the fresh basil and pine nut pesto.

• Season as a snack: For a crispy protein-rich snack, toss grasshoppers in oil, chili powder, cumin, garlic and lime juice. Spread on a baking sheet and broil until golden brown, about 5-10 minutes, shaking halfway through.

Grasshoppers are high in protein, containing about 20% of their body weight in protein. They also provide healthy fats, fiber, iron, zinc, vitamin B12 and phosphorus. Environmentally sustainable to produce, grasshoppers require little space, food, water and crops compared to industrial livestock. With their nutritional benefits and versatile flavor, grasshoppers can transform diets and food systems.

Locusts

Locusts have been traditionally consumed in over 65 countries across Africa, Asia, Australia and the Middle East. With their shrimpy, nutty flavor, locusts make a savory treat in desserts, snacks and main dishes.

• Make locust curry over rice: Simmer locusts in a creamy coconut milk curry sauce with spices like cumin, coriander and chili. Toss with cooked rice for a hearty, protein-packed meal. The rich curry helps mask the shrimpy flavor of the locusts.

• Make locust lollipops: For a sweet and salty treat, skewer honey-coated locusts on sticks for homemade lollipops. The sweet honey balances the nutty shrimp flavor of the locusts.

• Make locust nut protein balls: Mix ground locust meat, peanut butter, honey and seeds or nuts. Roll into balls for chewy nutritious balls. They have an insect peanutty marshmallow vibe.

• Season locusts as crispy snack: Toss locusts with chili powder, cumin, garlic and oil. Spread on a baking sheet in a single layer and broil until crispy, about 5-10 minutes, shaking halfway through. Season with lime wedges, peanut sauce, salsa or chopped cilantro.

• Add to pasta: For extra protein, add blanched locusts to cooked pasta, veggie pasta sauce or pesto pasta. Their nutty shrimp flavor pairs best with bold sauces and spices. Toss to coat the pasta evenly with the locusts.

• Make locust marshmallow pops: For sweet and salty insect nougat, beat honey and egg whites and fold in melted chocolate and blanched locusts. Spoon onto sticks for DIY marshmallow pops.

Only the locust species Schistocerca gregaria is considered kosher. Fresh or cooked locusts can be consumed, but drying helps enhance their flavor and nutrition. Locusts provide protein (about 20%), healthy fats, fiber, iron, phosphorus and B vitamins. They can be sustainably reared with a small environmental footprint compared to industrial livestock.

With their versatility, nutrition and nutty shrimpy flavor, locusts demonstrate how insects can transform diets, communities and the planet. 

Mealworms

Mealworms, the larval stage of darkling beetles, stand out as a nutritious and sustainable protein source. With a buttery soft texture and mild nutty flavor, mealworms can be prepared in sweet or savory dishes. Mealworms are highly nutritious, containing about 20% protein along with healthy fats, fiber, vitamins and minerals like vitamin D, iron and phosphorus. They require little feed, space or resources to raise compared to industrial livestock, producing fewer greenhouse gas emissions and less pollution. With their rich nutrition, versatility and sustainability, mealworms demonstrate how insects can revolutionize diets, nutrition and food systems.

Superworms

Reminiscent of almonds or toasted bread, superworms are another great introduction to edible insects. Composed of roughly 40% protein, 32% crude fat, and 44% essential amino acids, superworms make a hardy snack for those looking to maximize protein and fat.

• Make crispy roasted superworms: Toss whole superworms with oil, chili powder, cumin and salt. Spread on a baking sheet and roast at 400 F, stirring once, until golden brown and crisp, about 20-25 minutes. Season with lime juice, chopped cilantro or pomegranate seeds. The roasting enhances the nutty flavor of the superworms.

• Make sticky honey roasted superworms: Toss whole superworms in honey and coconut flakes and spread on a baking sheet. Bake as directed above, shaking the pan once during roasting to prevent sticking. The sweet honey coating balances the richness of the superworms.

• Add to granola: Use chopped roasted superworms as a crunchy topping for peanut butter granola, coconut granola or vanilla granola. Their nutty chew provides protein, healthy fat and texture.

• Add protein to trail mix: Mix chopped roasted superworms into homemade nut and seed trail mix or dried fruit mixes. Their nutty taste and chewy texture provides protein, healthy fat and texture.

• Season as a crunchy garnish: Use chopped roasted superworms as a crunchy garnish for soups, stews, chili or curries. They add protein, nutty flavor, texture and visual appeal to warm meals.

• Add to protein or granola bars: Use chopped or ground roasted superworms as an ingredient in homemade protein bars, granola bars or breakfast bars. Their nutty chew provides protein, healthy fat and texture.

Superworms provide roughly 40% protein, essential amino acids, healthy fats and fiber. Highly sustainable and eco-friendly to produce, superworms require few resources and produce little pollution compared to industrial meat, nuts, seeds or peanut butter. Whether as a nutritious snack, garnish or bar addition, superworms demonstrate how insects can transform diets, nutrition and the food system.

Termites

Popular as comfort food in entomophagy-friendly areas of the world, termites are a great source of protein and fat. Also rich in magnesium, cooked termites taste like vegetables with a slightly nutty flavor.

• Add to salads: Use grilled or blanched termites as a protein-rich topping for green papaya salad, mango salad or Thai salad. Their nutty and mildly sweet flavor pairs well with fresh herbs, peanuts and lime juice.
• Make termite chili: Simmer ground or chopped termites in a spicy chili with beans, tomatoes, onions, garlic and chili spices. Season with cumin, oregano, chopped cilantro and cheese, avocado, etc. The rich chili helps coat the termites in intense savory flavor.

Termites provide around 20% protein along with healthy fats, fiber, magnesium and other minerals. They are highly sustainable to produce, requiring little feed, space or resources and producing fewer emissions and pollution than industrial meat. With their nutrition, versatility and flavor, termites demonstrate how insects can transform diets, nutrition and food systems.

Scorpions

Don’t let their pointy tails and claws scare you away. Although not classified as insects, scorpions fall under the category of entomophagy. These fellas are rich in protein, iron, and omega-3 fatty acids. When cooked, scorpions can be compared to the taste of popcorn, shrimp, and crab. If preparing at home, remember to remove the stinger and venom gland before cooking.

• Make scorpion chili: Simmer chopped scorpions in a spicy chili made with tomatoes, onions, garlic, chili powder and hot sauce. Season with cumin, oregano, cheese, avocado, etc. The rich chili helps ensure the flavor coats the scorpion meat.

• Add to pasta: Toss cooked pasta with stir fried scorpions, cabbage, bell peppers and a savory chili garlic sauce. The scorpions provide chewy protein and flavor to the dish.

• Make scorpion tacos or burritos: Fill corn tortillas with rice, beans, salsa, guacamole, sour cream, cheese and grilled scorpions. The spicy salsas and creamy fillings balance the popcorn-like flavor of the scorpions.

• Add to salads: Use grilled scorpions as a protein-rich topping for green papaya salad, mango salad or Thai salad. Their mildly sweet and shrimp-like flavor pairs well with fresh herbs, peanuts and lime juice.

• Make scorpion soup: Add chopped scorpions, leafy greens, coconut milk, chili peppers, garlic and ginger to a broth of fish stock or peanut stock. Simmer until the greens are tender and the scorpions are warmed through. Season with tamarind juice, lime juice or chili oil. Serve over rice. The rich broth helps mask the flavor of the scorpions.

• Make scorpion curry: Curry scorpions in a spicy red curry paste with coconut milk and Thai spices like coriander and cumin. Simmer and serve over rice. The spicy and rich curry coats the scorpions in intense flavor.

Scorpions are rich in protein (around 20%), iron, omega-3 fatty acids and other minerals. They require little feed, space or resources to raise and produce fewer emissions and pollution than industrial meat. With their nutrition, chewy texture and popcorn-like flavor, scorpions demonstrate how insects can transform diets, nutrition and the food system.

Only days ago, you loaded up your crisper with a veritable rainbow of fresh fruit and veggies, proud as a peacock at your perceived health and good judgment. So much for that. Now half that produce has transformed into a tangled mush of color, each item clinging to its final vestiges of identity amid the ruin.

Produce these days ain’t cheap, my friends. An apple or avocado is practically a gold coin compared to what it used to cost. And yet they met a quicker demise than George Washington crossing the Delaware, spoiling faster than you can say “foodborne illness.” Their short shelf life may as well be printed on the sticker along with the “best by” date.

Never fear, you penny-pinching produce pros – salvation has arrived in the form of 11 tricks to help your fruits and veggies stick around longer. Use these hacks to thwart the spoilage and keep your hard-earned food dollars from rotting away into an unappetizing pile of waste. Preserve your produce and your budget with these clever little tricks for extending the life of anything from kale to melons.

When saving money and food feels like an Olympic sport, every tip helps. Expand your repertoire and shrink the dumpster with simple solutions for combating spoilage. Your taste buds will thank you and so will your wallet. Now get out there and get cracking! The quest for edible produce awaits!

Choose Ripeness at the Grocery Store Accordingly

Based on when you expect to eat the fruits, selectively choosing the ripeness to match your schedule will help prolong their shelf lives. For fruits that you expect to eat late into the future, pick produce that hasn’t yet ripened. Fruits that continue to ripen are bananas, avocados, peaches, plums, blueberries, and tomatoes.
This hack does not apply to fruits that do not ripen after picking which includes strawberries, pineapples, watermelon, grapes, and citrus-like oranges. For these fruits, it is recommended to pick the ripest selection.

Don’t Wash Grapes until Ready to Eat

Grapes from the store have a waxy coating that increases their shelf life. Before serving the grapes, mix the grapes in a bowl with a couple of teaspoons of baking soda and salt. This acts as an exfoliant for the grapes and removes the waxy coating. Rinse the grapes and serve them promptly.

Wash Berries Before Storing Them
To store berries longer in the fridge, they need to be disinfected of microbes in a 1:3 ratio solution of white vinegar and water. Soak strawberries and blueberries for 8 minutes maximum and raspberries for 4 minutes maximum. After rinsing and thoroughly drying, store the berries in sealed mason jars in the fridge. This hack will substantially lengthen the shelf-life of your berries so you won’t have to worry about mold anymore!

Separate Fruits and Vegetables
Fruits such as apples, bananas, and avocados naturally release ethylene gas, which ripens nearby produce much quicker. Ethylene-sensitive vegetables such as cabbages, lettuce, broccoli, and leafy greens should be kept in separate containers in the fridge from ethylene-releasing fruits.

Trim Leafy Greens and the Green Tops of Roots
Trim the ends of leafy greens and place them in an airtight container with a dry paper towel to absorb moisture and extend the shelf-life. For roots such as carrots, beets, radishes, and turnips, the green tops draw moisture away from the root portion and should be promptly trimmed before storing.

Revive Wilted Greens
Do your greens look a little limp and wimpy after storing them? For wilted greens, you can shock them in a 10-minute ice water bath to perk them back up.

Leftover Apple slices
Apple slices turn brown quickly. If you want to keep the apple slices for a few more days, soak the leftover apple slices in cold water with half a teaspoon of salt for five minutes. 

Refrigeration or Room Temperature?
Not all fruits and vegetables are meant to go in the fridge. This may come as a surprise to most: tomatoes actually degrade in texture and flavor when stored in the fridge. It is best to store tomatoes at room temperature with the stem side down as this is the last part to ripen. With each product having its own specific rules, it can be difficult to remember them all. A great guide by Michigan State University on where to store specific fruits and vegetables.

Store Nuts in the Freezer instead of the Pantry
Nuts which are high in unsaturated fats are actually sensitive to exposure to air, light, moisture, and heat. Place your nuts in an air-tight container inside the fridge.

Natural Antimicrobial Washes
These washes contain herb, spice, or plant extracts that help prevent spoilage and extend the shelf life of your produce while killing bacteria that cause food poisoning like E. coli, salmonella, staph, and listeria.

Separate Browning Bananas
Do your bananas turn brown faster than you can eat them? Try separating each banana from the bunch when you bring them home so their ethylene content does not affect each other.

• Fresh fruit

Fresh fruit may be the best natural sweetener not only because of its type of sugar content, primarily fructose, which breaks down through metabolic reactions to provide energy for the body, but also because of the rich fiber content of fruit. Fiber helps slow the process of digestion which aids the body in feeling full for longer. Fiber is also considered a functional food because of its role in lowering blood cholesterol levels and reducing the risk of heart disease. Not to mention, fresh fruit is abundant in vitamins and minerals that are not typically found in other natural sweeteners. Fresh fruit can be added to yogurt, cereals, oatmeal, or eaten as is. 

• Dates

The phrase “fruit is Nature’s candy” is truly accurate when it comes to the taste and sweetness of Medjool dates. The chewy texture and caramel-like flavor of Medjool dates makes them the perfect substitute for sugar in baked goods, smoothies, and oatmeal. Dates can even be eaten plain or topped with nut butters as a quick and healthy snack. Dates are loaded with fiber, antioxidants, vitamin B6, and minerals such as potassium, magnesium, calcium, and copper. The fiber content of dates can help control blood sugar levels while the antioxidants function to limit the risk of certain diseases as well as reduce inflammation. 

• Raw Honey

Raw honey has been used for centuries not only as a natural sweetener but also as a treatment in alternative medicine. Honey has been traditionally used for wound healing, throat and respiratory infections, and its antioxidant properties may contribute to reducing risk of cancer, heart disease, and gastrointestinal diseases. Honey is packed with vitamins B6, niacin, and riboflavin as well as minerals including iron, manganese, zinc, selenium, and copper. Some common uses for honey as a sweetener are adding it to tea or coffee, salad dressings, marinades, and granola. Be sure to check the nutrition label at the grocery store when buying honey because some contain additives such as high fructose corn syrup to improve shelf life. Keep in mind that heating honey rapidly or over direct heat will reduce the nutrient value and kill beneficial enzymes. 

• Maple Syrup

Maple syrup is often overlooked as merely a breakfast topping for pancakes and waffles when it is a good option for a natural sugar alternative. Similar to honey, maple syrup contains B vitamins and minerals such as manganese, zinc, and calcium. Maple syrup is also a victim of the common sugar additives brown rice syrup and high fructose corn syrup so extra caution must be taken when shopping for 100% pure maple syrup at the grocery store. Maple syrup can be used to sweeten meats, baked beans, sweet potatoes, and cooked vegetables. 

• Agave 

Agave is a syrup that ironically comes from the same plant that makes tequila. However, consuming agave most definitely does not have the same effects that drinking tequila does on the body. Compared to honey, agave has a much lower glycemic index meaning it will not spike blood sugar as quickly and may lower the risk of weight gain and diabetes. Additionally, agave is vegan unlike honey. While agave is a much healthier option than some refined sugars, it is important to note that agave’s primary sugar is fructose which is advised to consume in moderation as it can contribute to the production of triglycerides and subsequent weight gain. Agave can be used in the same foods and recipes that honey and maple syrup are used in, but it is especially delicious as a sweetener for beverages such as homemade lemonade. 

• Molasses

Molasses may not be the most appealing of natural sugar alternatives with its tar-like consistency, but before the price of white table sugar dropped in the early 1900s, molasses was the most popular sweetener. Blackstrap molasses is the most nutritionally dense and concentrated form of molasses with bitter taste. In fact, a spoonful of blackstrap molasses a day has been used to treat iron deficiency anemia due to its high iron content. Besides iron, molasses is also rich in vitamin B6, manganese, magnesium, and calcium. Today, molasses is most commonly used in cookies, but it can also be incorporated into barbecue sauce, breads, and dressings. 

• Coconut sugar 

Coconut sugar has a similar flavor and texture to refined white sugar but with the bonus of a lower glycemic index. Due to its high similarity to white sugar, coconut sugar can be easily substituted into almost any recipe. Some unique components of coconut sugar are inulin, a fiber that mediates blood sugar levels, and inositol, a sugar alcohol that regulates cell signal transduction in the brain and plays a role in neurotransmitter production. A recent study shows potential evidence of inositol increasing fertility in women diagnosed with polycystic ovary syndrome (PCOS). 

• Stevia 

Stevia has gained more attention recently as one of the most popular no calorie natural sweeteners. Because stevia is 200 to 400 times sweeter than refined sugar, only a very small amount is needed to sweeten food or beverages. Stevia has displayed several beneficial health effects such as antiviral and anti-inflammatory outcomes and possible blood sugar and blood pressure regulatory roles. Stevia has become more accessible in grocery stores and has even been incorporated into name brand products such as yogurts and ice cream bars. Stevia plants can also be planted in a home garden or placed on a kitchen windowsill for use as a sustainable sweetener in teas or smoothies. 

• Monk fruit

Like stevia, monk fruit is also a no calorie natural sugar alternative with an intensely potent sweetness. The historical use of monk fruit spans back centuries to China in which it was used for traditional medicinal treatments of colds and digestive ailments. Monk fruit and stevia are both heat stable and can be used in baked goods. Additionally, monk fruit can be added to beverages, dairy products, and dressings or other condiments. 

• Xylitol 

Xylitol may be a lesser known no calorie sugar substitute, but it is still a natural sweetener found in fruits, vegetables, and oats. Xylitol is considered a sugar alcohol which is a classification of sugars that display no effect on blood glucose and do not cause tooth decay like table sugar, sucrose, typically does. Due to the intensive purification and manufacturing of xylitol, it is not the most accessible or affordable no calorie sweetener. However, xylitol can still be found in foods such as puddings, drink powders, peanut butter, and candy.

The procedure, which involves injecting vitamins and minerals directly into the bloodstream, has recently become more popular among celebrities who claim that it helps them feel energized and healthy. However, many people are wondering if the benefits of IV nutrition therapy are legitimate or simply a trend that celebrities are jumping on.

The answer is complicated. While there are no studies to back up claims made by celebrities about how IVs make them feel better, there is some evidence that intravenous vitamin therapy can be beneficial for certain conditions when administered by a doctor who has been trained to administer these types of treatments.

What is IV nutrition therapy? 

In the medical world, IV stands for “intravenous” meaning the fluids and nutrients being delivered through an IV are directly entering the bloodstream. IV nutrition therapy is not just a single injection, but rather an infusion that lasts for a prolonged period sometimes referred to as “drips”. Typically, nutrients such as vitamins, minerals, antioxidants, and amino acids are used in nutrition infusions. 

How does IV nutrition therapy work? 

Nutrients obtained through food or supplements are absorbed into the bloodstream by first going through the digestive process in which they must be broken down, transported, absorbed, and stored. IV nutrition therapy bypasses the digestive process to allow the nutrients to directly enter the bloodstream guaranteeing that nearly everything is absorbed. This route of supplementation also permits people with malabsorption disorders to obtain the necessary nutrients for proper body functioning. Nutrition infusions can take as little as 15 minutes to be absorbed into the body and they are often a relaxing experience for many individuals. 

Who can get IV nutrition therapy?

Anyone can receive IV nutrition therapy. Some individuals get nutrition infusions for the purpose of rehydrating themselves for athletic or hangover recovery. Others use nutrition infusions for beautification as many of the nutrients present in these IVs are antioxidants that help combat aging. IV nutrition therapy can also be utilized as an alternative treatment for people with GI absorption disorders such as Crohn’s disease, cystic fibrosis, and chronic pancreatitis. 

What types of IV nutrition therapy are there? 

The Myers’ Cocktail was the original IV nutrition formula consisting of high doses of B vitamins, vitamin C, calcium, and magnesium. Since the introduction of the Myers’ Cocktail, new types of IV nutrition formulas have emerged. Glutathione has become a popular ingredient in nutrition infusions for its antioxidant role and potential anti-aging benefits. Other types of IV nutrition therapy include immune boosting infusions containing high doses of vitamin C and energy providing formulas with NAD+, a highly important coenzyme for metabolic reactions. Simple saline drips have also been used for rehydration therapy. 

What are the benefits of IV nutrition therapy?

• The best benefit of IV nutrition therapy is the vitamin and mineral absorption guarantee. Since the IV route completely bypasses the GI tract, almost all of the nutrients are absorbed directly into the bloodstream. 
• Rehydration for sports recovery through a saline drip can help athletes who experience severe dehydration. The use of IV fluid infusions of saline has been clinically used for patients with severe dehydration. 
• High doses of vitamin C can help boost the immune system. Evidence suggests that intravenous vitamin C may help with respiratory conditions such as reducing allergy related symptoms and even combating COVID-19. There is a potential for high doses of vitamin C to have antitumor properties and fight off cancer but further research must be done.  
• Slowing down the aging process is another potential benefit of IV nutrition therapy. One study shows significant anti-aging results after using injections of amino acids, vitamins, hyaluronic acid, and carbon dioxide. 
• Providing energy, fighting fatigue, and mitigating the effects of chronic disease are all benefits of supplementing with NAD+. In one study, intravenous infusions of NAD+ were shown to significantly raise NAD+ serum levels and reduce excretion, meaning high absorption was achieved through the intravenous method. 
• IV nutrition infusion of vitamin B12 can be a gentler, alternative treatment for vitamin B12 absorption disorders as opposed to intramuscular injections. 

Are there any risks to IV nutrition therapy? 

• The dosage of vitamins and minerals in IV nutrition formulas may be at a toxic level for people who are not sick or suffering from malabsorption. Micronutrient toxicity can lead to a long list of adverse side effects. One example is that high doses of vitamin C can be a risk factor for kidney disease and gout as excessive vitamin C increases oxalic and uric acid formation. 
• If the correct balance of minerals are not achieved in the infusion, an electrolyte imbalance can occur, leading to a loss in homeostasis. Ironically, nutrient deficiencies can result from imbalanced IV formulas which is the exact opposite purpose of IV nutrition therapy. 
• The speed of infusion is important because administering an infusion too quickly can result in adverse reactions. For instance, magnesium infused too fast can cause a drop in blood pressure which may cause dizziness, lightheadedness, and be accompanied by excessive warmth. 
• There is limited evidence for vitamin and mineral IV infusions for mainstream use. IV nutrition therapy is primarily used in a clinical setting and is called “parenteral nutrition”. 

Would you recommend IV nutrition therapy? There is definitely no question that IV nutrition therapy is legitimate for clinical use as it has been used to treat acute care patients for decades. However, it is difficult to justify the research based on sick patients for healthy individuals since there is such a vast difference in the nutrient digestion and absorption of these two populations. It is important to note that the nutrition infusion that started it all, the Myers’ Cocktail, did not even show statistically significant health benefits before the trend kicked off and evolved into the plethora of nutrition infusions there are today. There is still little evidence today to support the efficacy of the Myers’ Cocktail along with other nutrient infusions. Mainstream use of IV nutrition therapy may not be entirely supported by science, but there is proof that it can be beneficial if the correct dosage and proper formulas are used. If you are interested in IV nutrition therapy, make sure the provider is a trained healthcare professional with extensive knowledge and experience with IV therapy.

What is Nutrition?

Nutrition is how food influences the body and health. Food is absolutely essential for life because it provides the body with the necessary nutrients that are required for normal body functioning. Think of the body as a series of thousands of engines in which specific fuels in the form of nutrients are required to run these engines. If the engines are not given the right types of fuel, they will not function properly just as eating the wrong kinds of food will result in health problems. Let’s break down the different nutrients that food has to offer. 

What are Macronutrients? 

Macronutrients are the nutrients that the body uses in the largest amounts. The three macronutrients are proteins, carbohydrates, and fats. Each macronutrients has its special function in the body. Let’s examine each macronutrient further. 

• Proteins – Proteins are large molecules made from building blocks called amino acids. There are 23 amino acids, 9 of which are essential amino acids meaning they cannot be created inside the body like all the other amino acids. Some foods, such as animal-based products (meat, dairy, fish, poultry, and eggs) are considered complete protein sources because they contain all 9 essential amino acids. Most plant-based foods (fruits, vegetables, grains, nuts, and seeds) are incomplete proteins because they do not contain all 9 essential amino acids. Protein is present in every cell of the body and is therefore necessary for a wide variety of functions from bone and muscle growth to immune protection, and skin repair. 
• Carbohydrates – Carbohydrates are the preferred fuel for the body. Long carbohydrate molecules are eventually broken down in the body into glucose, a sugar that is carried in the blood to all of the body’s cells to use for energy. There are two main types of carbohydrates: complex (vegetables, legumes, whole grains) and simple (fruits, milk processed foods). Complex carbohydrates have much longer molecular structures that enable them to be digested slower and provide lasting energy in the body. Simple carbohydrates have shorter structures and are digested fast, spiking blood sugar much higher than complex carbohydrates. Because the body requires constant fuel even at rest, carbohydrates are vital for movement, maintaining a proper body temperature, digestion, and keeping the heart beating. 
• Fats – Also known as lipids, fats are an essential nutrient. The two most common types of fats are unsaturated and saturated fats. Fats that are solid at room temperature (animal fats such as butter and cheese) most likely contain saturated fats which have been proposed to be a risk factor for heart disease. Fats that are liquid at room temperature (plant oils) contain unsaturated fats which are associated with beneficial health effects. Every single cell in the body requires fats to maintain their structure. Fats play a role in long term energy storage, hormone production, and the absorption of certain vitamins into the bloodstream. 

What are Micronutrients?

Micronutrients are nutrients that are required in smaller amounts in the body but that does not make them any less important. Let’s take a closer look at the two micronutrients vitamins and minerals. 

• Vitamins – Vitamins are organic molecules that are essential for life and must be consumed through the diet since they cannot be made in the body. Vitamins are classified into two groups: water-soluble and fat-soluble vitamins. Water soluble vitamins (Vitamin C and the B vitamins) are easily dissolved in water and are readily absorbed and removed from the body. Fat-soluble vitamins (Vitamins A, D, E, and K) are absorbed with the help of fats and are stored in the body for future use. Vitamins are needed for all kinds of bodily functions, each one serving a different purpose. 
• Minerals – Minerals are naturally occurring chemical elements that are vital nutrients for life. The major minerals that the body requires are calcium, phosphorus, potassium, sodium, sulfur, chlorine, and magnesium. The trace minerals used by the body include zinc, copper, iron, iodine, manganese, molybdenum, and selenium. Some even classify minerals into an ultratrace category which includes elements such as boron and chromium. Each mineral has its own unique job in the body, many of which have multiple functions. 

What are Phytonutrients?

Phytonutrients are simply chemicals produced by plants. Phytonutrients are not essential nutrients but they have been proposed to have beneficial health effects such as helping prevent chronic diseases and cancer. Foods that contain phytonutrients are plant-derived such as fruits, vegetables, grains, beans, nuts, and seeds. 

What are Electrolytes? 

Electrolytes are elements that have a natural positive or negative charge when they are dissolved in water. The major minerals calcium, potassium, sodium, and chlorine are considered electrolytes. Electrolytes are important because they help maintain the proper fluid and pH balance in the body. Dehydration and muscle cramping can result from low electrolyte levels. 

What are Antioxidants?

Antioxidants are chemicals that prevent oxidation in the body, which is a reaction that results in damaged cells. Certain vitamins and minerals have antioxidant properties such as vitamin E and selenium. Some phytonutrients also have antioxidant properties. The best food sources of antioxidants are fruits and vegetables. 

What are Probiotics and Prebiotics?

Both probiotics and prebiotics both function in gut health and can be provided through the diet. Gut health is important because it ensures that all the nutrients consumed through food are being properly digested and absorbed in the body. 

• Probiotics – Probiotics are beneficial live bacteria that help maintain a healthy gut. Probiotics are found in dairy products such as yogurt and cheese as well as fermented foods like kimchi and kombucha. 
• Prebiotics – Prebiotics are the food that feeds the live bacteria. Prebiotics are found in high fiber foods such as fruits, vegetables, and legumes. The human body is unable to digest prebiotic fiber, but the bacteria in the gut loves to feed on it and can digest it well. 

How Does Nutrition Help with Health?

Nutrition is closely related to health, being a critical part of normal growth and development. Think of nutrients as building blocks for the body. Protein serves as a building block for skin and blood while calcium builds bone. Fats are the building block for all the cells in the body as they are an integral part of the cell membrane. Without the help of nutrients, the body’s normal functioning would spiral into disaster. Certain nutrients can even treat health issues such as iron for anemia, iodine for thyroid function, and protein for wound healing. 

What is a Nutritional Deficiency? 

A nutritional deficiency is when the body is not receiving adequate amounts of a certain nutrient due to an unbalanced diet or an underlying medical condition. When an individual has a nutritional deficiency, physical symptoms can manifest and health issues may result. The most common deficiencies are with vitamins, primarily vitamin D and the B vitamins, and minerals such as calcium and iron. There are specific amounts of each nutrient that an individual should be meeting on a daily basis depending on age and condition which can be found in the Dietary Guidelines for Americans 2020-2025.  

What are Nutrition Supplements?

Nutrition supplements are an additional product that is added to the diet. For example, taking a multivitamin pill every morning is considered a supplement. Some people choose to take nutrition supplements for personal reasons while others use them to treat health conditions. Nutrition supplements can come in a variety of forms such as kid-friendly gummy, pills or capsules, chewable or dissolvable tablets, powders such as protein powder, liquids, and even injections. Consumers must be cautious when taking nutritional supplements as they are not regulated by the FDA as drugs are even though many can have similar effects to medications. 

What is a Healthy Diet? 

Unfortunately, there is not just one simple answer to this question. A healthy diet will look different for everyone since we all have our specific food likes and dislikes, cultural diet influences, and nutrient digestion and absorption varies from person to person. However, it can be agreed that a healthy diet is nutritionally sound. Some important principles of a healthy diet are as follows: 

• Balance – Having a balanced diet means having the proper portion sizes and proportions of macronutrients. Everyone will have different nutritional needs depending on their personal goals but the average person needs about 2,000 calories per day. A balanced diet will help ensure that all nutritional needs are met daily. 
• Variety – Food diversity is important for a nutritionally sound diet. The phrase, “eat a rainbow” can literally be put into practice as combining different fruits, vegetables, proteins, fats, and grains can result in a highly nutritious and colorful meal. 
• Moderation – There is little enjoyment in food without a little bit of indulgence. Everything in moderation is true when it comes to a nutritious diet. Processed foods high in sugar, salt, and saturated fats may not be healthy if eaten constantly, but a limited amount of these types of foods is healthy for the soul.

Kombucha 

Kombucha, the trendy fermented beverage, has been used in Asia and Russia centuries before it ever became popular in Westernized culture. It’s made by adding sugar and black or green tea to a mixture called “SCOBY” (which stands for symbiotic culture of bacteria and yeast). The SCOBY acts as a starter culture and forms a film on top of the liquid to prevent contamination by other microorganisms during fermentation. By fermenting a concoction of black or green tea with sugar and apple cider vinegar for about a week, colonies of bacteria and yeast are grown. This beverage has been shown to possess many health benefits from having anticancer activity, antioxidant activity, immune-boosting properties from the beneficial enzymes and bacteria it provides, and protective benefits to the liver and heart. It may be safe to say that kombucha is far more than a passing trend. To learn more about the benefits of kombucha, check out our other article here. 

Spirulina

Ever wondered why a smoothie or beverage claiming to be a health food is a blue-green color? It may be because of spirulina, a microalgae with a high protein and micronutrient content. Spirulina has been proposed to be a functional food, meaning it has definitive health promoting properties. Some of these health benefits include lowered cholesterol and blood pressure levels, quicker recovery from athletic performance, and increased immunity.

Spirulina has been suggested to be an alternative supplement for diabetic patients because of its ability to stabilize blood sugar as well as curb appetite to prevent overeating and weight gain. Spirulina is not just a pretty color, but also a pretty healthy natural food product. 

Probiotics 

Probiotics are the new superfoods.

There’s no doubt about it: we live in a world where people are obsessed with gut health, and probiotics have become a staple in many people’s diets. Whether you’re looking for a supplement to boost your immune system or just want some extra digestive support, probiotic food products are everywhere.

Probiotics, otherwise known as beneficial gut bacteria, are sold in all kinds of forms from supplement pills, powders, and beverages. There is no mystery as to whether probiotic food products are beneficial for health as they have been proven to help aid in digestion and protect the immune system.

But what about those trendy probiotic drinks? Like kefir, yogurt drinks, and even sodas? They seem like they’d be a great way to get your daily dose of beneficial bacteria without having to swallow a pill or eat yogurt every day! Recently, probiotic drinks such as kefir, yogurt drinks, and even sodas are exploding on the market. But wait…what if there’s sugar hiding in these drinks?

You’ll be surprised to hear that many of these trendy probiotic drinks contain added sugars that can cause blood sugar spikes and contribute to weight gain if consumed regularly. In fact, some of them may have more sugar than your favorite soda!

Charcoal 

Have you ever seen charcoal lemonade or activated charcoal powder being sold as a health product? While the charcoal seen in fire pits is different from the charcoal sold in supplements, there is still a wonder as to what this natural food product does to the body. Activated charcoal has been used in the past as an emetic to induce vomiting in people who were poisoned. Because of its “cleansing” properties, some people believe charcoal can help cleanse the body of other toxins, especially if the kidneys are not working properly due to chronic disease. However, more clinical trials must be performed before activated charcoal can be proven to be a functional food.

Activated Charcoal is made by processing raw biomass materials at high temperatures with steam under pressure and treating them with oxygen gas at high temperatures. This process causes pores between particles of carbon to expand so that it can absorb up to 1000 times its weight in liquids and gases. Activated Charcoal is produced commercially from coconut shells, peat, wood, coal and sawdust.

To read more about activated charcoal and its potential benefits, click here. 

Matcha 

Matcha green tea is more than just a trending food. It has been shown to have many health benefits, including reducing the risk of cancer and heart disease, as well as providing weight loss support.

Matcha is a Japanese green tea that is grown under shade to enhance its nutritional value. The chemical component of matcha that gives this food its health promoting activity are polyphenols which are exceptional antioxidants. Additionally, the caffeine content of matcha is much higher than other green teas and contributes to its antioxidant potential. Because of its high antioxidant content, matcha has possible anticancer, anti-inflammatory, and antiviral effects on the body. Read more about the top 10 reasons to drink matcha here.

Wheat germ 

Wheat germ, although not a very enticing name, has a high nutritional value being a great source of fiber, vitamin E, most of the B vitamins, calcium, magnesium, and phosphorus. Wheat germ is an essential part of a healthy diet. It’s packed with fiber, vitamins, and minerals—and it even helps lower cholesterol!

Wheat germ is the embryo or reproductive part of the wheat berry seed. It has been proposed that wheat germ has cholesterol lowering effects and may possibly help reduce menopausal symptoms. However, wheat germ should not be consumed if you are gluten intolerant or have celiac disease. Wheat germ also spoils quickly so it is important to look out for the expiration date.

If you’re interested in adding more wheat germ to your diet, here are some easy ways to do so: add it to smoothies or sprinkle on top of yogurt or oatmeal.

Coenzyme Q10

Coenzyme Q10 is a supplement that has been gaining some attention for its energy boosting benefits. This supplement is most often sold in a capsule form and is most often used to treat congestive heart failure.

Coenzyme Q10 may be one of the most important chemicals in the entire body as it is present in every single mitochondria and it is responsible for transporting the protons and electrons into the cell that are needed to make the energy molecule ATP. It is believed that nearly three quarters of people over the age of 50 may be deficient in coenzyme Q10.

This supplement has been shown to have many health implications, most notably for its role in treating congestive heart failure. In fact, coenzyme Q10 has already been approved in Japan as a treatment for chronic heart disease. Coenzyme Q10 also has other potential health benefits such as alleviating migraines and improving energy levels.

Collagen

You’re probably already familiar with collagen as the beauty supplement used in hair, skin, and nail supplements. But did you know that it can also help with joint pain and recovery?

Collagen is a protein found in the body that helps maintain strong connective tissues like cartilage and tendons. It’s also responsible for healthy skin, hair, and nails.

There is statistically significant evidence for both its anti-aging and joint health benefits. Of the various collagen supplements on the market, type 1 collagen is the best form because this is the most abundant type in the body responsible for forming connective tissues and skin.

Protein powders

Protein powders are all the rage for fast muscle growth with all kinds of formulations circulating in the market. So which protein powder is best and do any of them really work? The most popular type of protein powder is made with whey which is a normal byproduct of milk and therefore contains lactose which may be problematic for lactose intolerant individuals.

There is evidence to support that whey protein can help with muscle growth when performing resistance training. However, because exercise regimens vary from person to person and study to study, it is difficult to assume how much muscle growth is attributable to the protein powder itself. Protein powders also contain creatine which is a natural compound found in the body involved in energy production. Creatine is used in the body for quick bursts of energy and is therefore not necessarily ideal for endurance training or reducing fatigue. Branched chain amino acids are another popular protein powder supplement.

There has been speculation that branched chain amino acids work far better than any other essential amino acids to help build muscle but further research must be done to prove this. Of the thousands of protein powders available, it may be difficult to narrow it down to one and it may depend on personal preference such as whether you are vegetarian or are lactose intolerant. To read more about the different types of protein powders, click here. 

Fish Oils

Everyone is talking about consuming enough omega-3 fatty acids, but what does this really mean and why do we need to take fish oil supplements to do this?

Omega-3 fatty acids are essential fatty acids that are required for the building of cells and chemical messengers in the body. These fatty acids are also required for brain function and heart health.

Omega-3 fatty acids can be found in fish oil, flaxseeds, chia seeds, walnuts, and vegetable oils. Many people choose to take fish oil supplements to ensure they are getting enough omega-3s in their diet. Omega-3 fatty acids have been shown to help with cardiovascular disease, immunity, depression, and Alzheimer’s disease

Check out our article on omega-3s to learn more about their health benefits.

Granola

Granola is seen as a healthy breakfast option or even a good snack. Unknown to most consumers, it is high in calories and sugar content. Many of the granolas that you can purchase at your local grocery store are made with butter, vegetable oil, and white sugar, making them 400+ calories in just a cup. If you are looking to switch out your breakfast cereals for granola, it is better to make it at home.

Green Juice

Pressed juice that you buy in the health-food section of your local grocery store may contain high amounts of fruits and vegetables, but it is loaded with sugars as well. Juicing takes out all the fiber in the fruits and vegetables that make you feel full and then condenses all that sugar into one bottle that you drink in just one sitting. When looking at green juices, look at the label and make sure it has less than 15g of carbs and only one serving of fruit. Make sure it is mostly just vegetables.

Veggie Chips

There are veggie chips out there that really are just dried vegetables, which are great. More often than not, however, veggie chips are regular potato chips with vegetable powder added in for coloring. These kinds of veggie chips are just as fattening as the potato chips you are trying to substitute, along with high sodium and carbohydrate levels. If you are wanting to switch out potato chips for veggie chips, choose to make them at home. Just thinly slice your vegetable of choice, drizzle with olive oil, and bake at 425 degrees for 20 minutes.

Smart Cereals

There are numerous cereals that claim to be “smart” and “healthy” but when their ingredients are exposed, they are not much different than the sugary cereals that kids eat. The cereals that claim to be “whole-grain” contain more sugar and calories than the whole-grain foods that don’t sport the claim on the front of the box. Always look at the ingredients, don’t take these health claims at face value.

Quinoa Pasta

Quinoa, in itself, is a natural superfood packed with protein and few carbohydrates and sugars. Sadly, most quinoa pasta contains more cornflour in their ingredients than anything else. This means that it has more calories, more carbs, and less protein than regular wheat pasta. When looking at quinoa pasta, make sure it contains just one ingredient, quinoa flour.

Pre-Prepared Salads

While salad, in any form, is healthier than fried chicken or a candy bar, that doesn’t mean it is healthy. Most pre-packaged salads contain over 1,000 calories and are packed with sodium in the cheese, croutons, meats, and dressing. Read the ingredients listed and the sodium content before buying. It is also always healthier and cheaper to make your own salad at home and pack it for lunch.

Dried Fruit

Dried fruit is a go-to sweet for many health-conscious people. Unfortunately, they are full of sugars and preservatives that extend their shelf-life and are bad for your body. Be sure to read the nutrition facts on dried fruit before buying.

Sugar-Free Foods

“Sugar-Free” does not mean there are no added sweeteners, it just means they are artificial. Aspartame is the most widely used sugar-replacement and is linked to weight gain and stomach issues. When changing your diet to include less sugar, opt for zero-sugar products over sugar-free.

Hummus

Though it is made from chickpeas, which are healthy, store-bought hummus is also filled with salt and fat. It is also chronically overeaten, a serving size being a small 2 tablespoons. Most store-brand hummus dips contain more salt than what is recommended by the FDA.

Protein Bars

More often than not, the protein bar you are eating to supplement your workout or use as a meal replacement has just as much sugar as a regular candy bar with a few extra grams of protein. You are getting in some extra protein, but it is packed with an extensive amount of sugar and trans fat. If you are looking into adding more protein into your diet, it is better to add in eggs, beans, fish, or poultry after your workout.

The flavor of these sugar-free and diet beverages may seem sweet, but their impacts on your body are anything but. These zero-calorie sodas contain sweeteners instead of sugar to flavor their drinks. Aspartame is the most popular and commonly used sweetener- 200% sweeter than sugar, even a little goes a long way.

Unfortunately, little amounts of aspartame can add up against your health. And unfortunately, it can be found in nearly every sugar-free processed item like juice, ketchup, and gum- it’s everywhere. Here are the most harmful effects that aspartame can cause on the body:

Cancer

In a study by the Cesare Maltoni Cancer Research Center of the Ramazzini, rats that were exposed to aspartame had increased odds of producing malignant tumors. 

Harvard researchers reported a positive correlation between aspartame intake and an increased risk of non-Hodgkin lymphoma, multiple myeloma, and leukemia.

Aspartame is also a leading candidate to explain the increase of brain tumors. The prevalence of malignant brain tumors increased following the approval of Aspartame.

Cardiovascular Disease

High amounts of phenylalanine (one of the two ingredients of aspartame) can cause nerve damage. This ultimately results in arrhythmia (an irregular heartbeat).  Arrhythmia can lead to an increased risk of heart disease and heart attacks. 

Additionally, women who consumed 2 diet drinks per day had a higher risk of cardiovascular diseases and cardiovascular related deaths. 

Aspartic Acid in high amounts may also cause arrhythmia in the heart tissue, causing sudden cardiac arrest and even death.

Alzheimer’s and Dementia

Researchers have found a consistent pattern between the consumption of sugary beverages and preclinical Alzheimers. 

A Boston Puerto Rican Health Study has also found in a research pool of 737 participants that higher sugar intake leads to Alzheimer-like behavior patterns like smaller brain volume and poorer episodic memory.

When aspartame metabolizes, it becomes methanol, which then turns into formaldehyde. Formaldehyde is strongly associated with Alzheimer’s Disease. Mice and monkeys that were exposed to methanol expressed memory loss and other AD syndromes. 

Weight Gain

Aspartame is an artificial sweetener and isn’t absorbed the same way as natural sugars. This has negative effects on the body. Artificial sweeteners have shown to increase appetite and lead to weight gain.

Aspartame didn’t provide rats with natural energy. This led to rats tapping into their muscles as an energy source, ultimately causing muscle breakdown. The overall long-term effects on rats were the damaged ability to process sugars as well as chronic weight gain. This lead to other health problems like diabetes and morbid obesity.

People are usually under the notion that since aspartame-containing drinks have zero sugars, that there are no negative effects- this false assumption leads to more aspartame consumption and higher chances of obesity.

Neurological Impacts and Changes in Behavior

High consumption of aspartame has been linked to changes in the brain. In a 2016 study by Neurobiology of Learning and Memory, mice experienced a morphological change in their hippocampus. Additionally, it has been shown to cause headaches and migraines in individuals. Toxic quantities of aspartame also cause lapses in memory and lead to changes in behavior.

According to a 2008 study by the European Journal of Clinical Nutrition, aspartame has been reported to trigger seizures and even insomnia.

Dr. Shemek is such a wealth of knowledge that we split up our exclusive interview with her into two parts: this one focusing on the wellness industry, and another highlighting nutrition.

“Especially now, during the COVID-19 pandemic, we are clearly seeing how a healthy lifestyle is not only recommended but is immensely important to strengthen our immune system. It has been shown that obese and unhealthy individuals have severe symptoms with a much higher death rate. Thank you, Dr. Lori Shemek for your never-ending commitment towards a healthier and fitter America” says HFR founder Samir Becic.

Lori Shemek is well known as a pioneer in creating global awareness of low-level inflammation and how it is the underlying cause of most illness, disease, faster aging, and weight gain. She has been sending out the message about inflammation long before it was a buzzword. Dr. Lori has uncovered the pathway to the core cause of weight: inflamed fat cells that not only promote unwanted excess weight gain and belly fat but poor health as well.

Lori Shemek is a Nutrition and Weight Loss expert, a best-selling author, and specializes in weight loss resistance. She has helped many people to once and for all…lose weight and feel better fast. Dr. Shemek is an award-winning, bestselling author of How To Fight FATflammation!; The Ketogenic Key; Beginner’s Guide to Intermittent Fasting and Fire-Up Your Fat Burn! The Huffington Post has recognized Dr. Shemek twice as one of the Top 16 Health and Fitness Experts, and as one of the Top 35 Diet and Nutrition Experts. She is frequently featured on national TV shows and radio shows.

Here is the exclusive interview:

Samir: Dr. Lori Shemek, it is an honor to interview you for all the Health Fitness Revolution readers. You’re doing an amazing job and your bio is truly impressive- as a four-time best-selling author, you’re making a difference in America. What is your secret?

Dr. Shemek: Samir, I wonder that myself, I think it’s a passion- like you and I were talking about earlier, about how our goal is really to help other people and that is truly what my mission is in life. So I think that’s what drives me to do it all… you know, to get it done. 

To Optimize Brain Health – Ditch the Sugar.

Sugar slows your ability to create new neurons, harms the ones you have. This makes you slow. Sugar causes glycation, systemic inflammation that harms health.

Unfortunately, sugar is hidden – avoid added sugars – read your labels! pic.twitter.com/ZkuMdnntLb

— Lori Shemek, PhD (@LoriShemek) January 11, 2021

Samir: Yeah, you’re doing a great job on social media! You’re really trying very hard to make our great country even greater in terms of health and fitness, and you’re doing it! I’ve seen your tweets, you have a tremendous amount of likes and comments and thousands of followers. How do you cope with some “health and fitness influencers” who don’t have much experience and knowledge but have millions of followers that they’re giving very questionable advice to?

Dr. Shemek: That’s really a good question and it’s troublesome because there’s nothing I can do except do what I’m doing. I had the opportunity to set the record straight regarding a health issue yesterday, about these particular oils that are unhealthy for people to ingest- and so all I can do is put my information out there that I know is evidence-based. It’s sad though because it’s similar to what the American Heart Association did with their heart-healthy recommendations for decades- it has harmed people’s health. So we can only do what we can do, with one person at a time- then the word gets out, hopefully. 

Samir: Like you, I’m very passionate about what I do and I always try to find new ways to promote health and fitness based on science. But what I was saying is: we have thousands of new health and fitness “experts” and it’s not enough just to take off your clothes. How can we bring professionals back into the limelight? How can we bring people with experience, knowledge, and education back to taking the lead- especially on social media? 

Dr. Shemek: Yeah, I think that’s a really great point because it’s so sad you see a lot of the motivational experts, for example, standing in front of a Ferrari and everybody thinks they’re wealthy and they’re going to take you to that same wealth, when in fact they don’t even own that car! It’s not even their car and they’re not wealthy- same in fitness, you’ll see these really chiseled bodies and they don’t have great nutritional knowledge at all. They’re in their 20s, they have a lot of testosterone and human growth hormone at that point, and they’re probably eating a lot of protein which is fine… but there isn’t a real knowledge of nutrition and health and they have tons of followers. For people I choose to follow: it doesn’t matter how many followers they have, but I look at what they’re doing, the information that they put out- is it evidence-based? If it is, then I know they’re credible. We have to focus on people based on what they’re putting out there. 

Samir: One day we will read in the news that something is good for us, and the next day it’s bad for us. How do we know what information to follow?

Dr. Shemek: The number one thing to remember is that it is very challenging and difficult to really find serious evidence behind nutrition information. What you want to look for are the randomized control trials that are considered the gold standard of research. So if you’re if you are looking at something and you’re like “okay well just a year ago you said this was good for me and now it’s not”- you do your research: go to PubMed and look for randomized control trials-there you’ll find what you need to know, and for the most part, it will be the gold standard. The problem with research is that a lot of scientists get their colleagues to approve their research that they may have been paid for. Like those Harvard scientists were paid to say that fat is the evil doing the unhealthy deeds that sugar did. The sugar industry was trying to protect itself from that situation and unfortunately, it goes on all the time. That’s why we have to be really careful about what we’re looking at and always go to credible sources and authorities on health. 

FYI: Originally fructose was proposed as the ideal sweetener for people with Type 2 Diabetes as it does not raise blood sugar.

However, fructose is now implicated in the epidemics of obesity, type 2 diabetes, insulin resistance, hypertension, belly fat & metabolic syndrome. pic.twitter.com/ejTNbBMwD1

— Lori Shemek, PhD (@LoriShemek) January 5, 2021

Samir: How can people decipher who they should be following for health and fitness advice on social media?

Dr. Shemek: That’s a really excellent question, there are a lot of people that don’t do their due diligence, they don’t read the recent research. I spend a lot of time reading new research that comes out and so this is where part of the problem is too… we have physicians that are still stuck in the old dogma of the old research and they don’t have the time to do the research.  They’re so busy that they’re seeing a patient every 15 minutes, so for the majority of them, their education comes from the pharmaceutical companies. The good health and fitness experts out there always talk about the research that they’ve come across. For example, Samir, your book is evidence-based, everything you do and talk about is absolutely quality and there are people out there like you, that take the time to read the research and get it out to the masses. But there are also a lot of people that try to take a shortcut and sometimes it works for them.

Samir: You have a great podcast with excellent guests sharing a wealth of knowledge on health and fitness…

Dr. Shemek: My podcast is called “This podcast burns fat.” I bring on people who are true experts that I know, like you! It doesn’t matter if they’re big-time or not as long as I know that they’re credible.

Samir: I hope the COVID-19 pandemic will enlighten and encourage people to embrace a healthy lifestyle to improve their immune system. Considering that many fit and healthy people have had minimal effects from COVID, do you think the media should be interviewing more health and fitness experts?

Dr. Shemek: They need to give us space so we can promote our message. I’m frustrated because it’s always “you have to wear a mask, stay six feet apart, blah blah blah.” Well, of course, that’s important, we have to do that- but we need to highlight that the foundation of immune system health is: treating it right, supporting it with the right diet, the right lifestyle. If you’re eating a lot of sugar, it depresses your immune system- the average American ingests 156 pounds of sugar a year…in 1900, the average American ingested two pounds of sugar. 

In four years, the obesity rate in this country will be 50 percent, isn’t that unbelievable? 

We need to get the word out there.. you see these ads for pharmaceuticals, you ask your doctor about a psoriasis drug or statin- they need to do that with nutrition and they need to do it in every way they can. Most people don’t realize that if you’re obese, you’re probably deficient in magnesium, you’re probably deficient in vitamin D. Vitamin D deficiency is a risk for COVID, so it’s so important for people to just pay attention. If they’re reading this, they’re already paying attention!

A staggering new study just released by the American Obesity Association: in just 4 more years (2025) 50% of Americans will be obese and by 2030 that number jumps to 60%.

This is costing America $17 trillion with the current obesity epidemic. https://t.co/1jI6DN5K4Z#obesity

— Lori Shemek, PhD (@LoriShemek) January 14, 2021

Samir: An obesity rate of 50% by 2025 is not only a medical issue/an epidemic but will also have extremely negative effects on our economy and national security. 

Dr. Shemek: We’re already spending 17 trillion on obesity right now… imagine down the road in four years what it’s going to be! These are billions of dollars that could be implemented in education and in promoting health and fitness. 

Samir: Schools are cutting and in some instances, completely removing physical education. What is your stance on this issue?

Dr. Shemek: I think that’s sad, it really is sad. First of all, our children in school are under-hydrated and then now they’re not moving. They’re sitting all day long, they’re not drinking enough water, and we know what the research says about that. Physical fitness promotes brain health and brain development, especially for young kids. Studies are showing that children who don’t drink enough water don’t perform as well on cognitive tests. Giving children healthy fats will promote their brain health because the brain is actually fat.

Samir: I think there is a lack of media and journalists understanding how important a healthy lifestyle is to our nation. Why do you think they are not promoting the message? Why is there such resistance towards a truly healthy lifestyle?

Dr. Shemek: In my opinion, I believe that conservative, conventional health fields don’t think the diet is really all that important. They don’t think that healthy lifestyles are all that important in terms of contracting a disease. They think the body is equipped to deal with any kind of invader- which it is, but there are ways to promote a better immune system that is better ready to fight any virus or bacteria. So I understand why they wouldn’t, but I also don’t understand why we don’t focus more on the underlying cause of disease- which is inflammation. 

Samir: Dr. Shemek, it was a true pleasure talking to you today, looking forward to our next interview! I wish you avant-garde success in the future!

Myths

1. The flu vaccine can give me the flu

Flu vaccines can’t cause the flu! The vaccine is made with an inactive virus (non-living). Your body then produces antibodies to protect you against the flu viruses. The soreness or muscle ache you may experience after getting vaccinated is the bodies response to the vaccine. Which is a good thing! Your body begins to build immunity for the active virus.

2. I do not need the flu vaccine every year

The CDC recommends that people of age (6 months or older) get the vaccine. The vaccine is the best way to prevent the flu, and it’s recommended every year because the virus is constantly adapting and evolving. There are different vaccines for different age groups. Individuals 65 years or older get a higher dosage than those between the ages of 12 to 64.

3. The flu vaccine can increase your risk of getting COVID-19

The CDC states no evidence that getting vaccinated will increase your risk of COVID-19.

4. It’s better to get the flu than to get vaccinated

No! Getting sick with the flu might cause some severe damage to your health, especially for younger children, older adults, and people with certain health conditions. Being vaccinated builds your immunity against the virus, reducing the virus’s effects on your body.

5. Getting an extra vaccination will add immunity

There is no evidence showing that getting vaccinated twice will add immunity. Therefore, the CDC recommends just one dose of the flu vaccine each season. Instead, try washing your hands more frequently or covering your mouth when you sneeze or cough. In addition, to build your immunity, ensure you take care of your diet and fitness to have the best chances of fighting off viruses if you ever get infected.

Benefits

1. Keeps you safe from getting the flu

In 2019-2020, the CDC estimated that the flu vaccine prevented about 7.5 million influenza illnesses.

2. It is an effective preventative tool

The flu vaccine has prevented an estimated decrease in associated medical visits of 3.7 million and 105,000 hospital visits

3. Can reduce severity of illnesses

Flu-related hospitalizations were decreased by 41%, as were emergency department visits for children, which were cut by half. The vaccine helps our children’s bodies respond more quickly when they become sick from the flu because of the adapted immune system.

4. Protection for pregnant women

Flu vaccines decrease flu-related respiratory infections for women and hospitalization by one-half. Also, since newborns cannot get the flu vaccination, pregnant women who get the flu vaccine while pregnant protect their babies after birth for several months.

5. A flu vaccination will keep you and the people around you safe

The flu virus can significantly affect the vulnerable population, like babies, young children, and older people, especially if they already have underlying health conditions. So it’s essential to get vaccinated for your health and to protect the people around you to ensure they don’t get sick. Make sure also to try and live a healthy lifestyle to boost your immune system, especially during flu season, like eating the right foods! If you need places to get the flu vaccine, try local drug stores like CVS or Walgreens, and larger stores like Walmart and Kroger offer them. The flu vaccine is a great tool to decrease the chances of getting severely sick. Unfortunately, our bodies may not be ready to fight off viruses when we encounter them. But a flu shot will help our body create antibodies. So a line of defense is prepared if we encounter the flu virus. The CDC recommends vaccinating during September or October to last the flu season. But if you are not vaccinated, it is still recommended to be vaccinated; the peak of flu season hits around February.

Pros 

• High in vitamins, minerals and antioxidants: The process of making pressed juices utilizes a hydraulic press and doesn’t require additional heat or oxygen, which means that no nutrients are lost. All of the vitamins, minerals and antioxidants present in fruits and vegetables can be obtained through a pressed juice. In fact, the variety of fruits and vegetables packed into one drink can provide more vitamins, minerals and antioxidants than a single serving of a fruit or vegetable. These have a variety of benefits, including anti-inflammatory and protective processes. 

• Easy to digest: Our bodies use a lot of energy to digest food and utilize their nutrients. Consuming fruits and vegetables in a pressed juice allows this energy to be used elsewhere, such as to repair and regenerate cells. This contributes to benefits to overall body health.

• Efficient way to get in your fruits and vegetables: Although we are constantly made aware of the importance of consuming fruits and vegetables, it can be difficult to work them into meals. Drinking a pressed juice can allow us to get in a larger serving of fruits and vegetables than we typically would, and can be consumed in a short period of time.

Cons

• Lack of fiber: Juicing fruits and vegetables rids them of their fiber content. Fiber slows the digestion process, which allows us to stay satisfied for longer. As a result, drinking fruits and vegetables through pressed juices will not fill us up the same way eating them does.  

• Calories and sugar can add up: Pressed juices are packed with several servings of fruits and vegetables. Drinking multiple juices can quickly add up and fill your body with extra calories and sugars without the feeling of fullness. 

• Expensive: Pressed juices are by no means a cheap option. They require several expenses such as the hydraulic press, technology used to pasteurize juices to make them last longer, and the large amounts of fresh produce. The cost can range from $7.00- $15.00 a juice, which is significantly more than the produce itself. 

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La nicecream, le niveau au dessus du smoothie bowl . . . #france #paris #vegan #veganfood #veganbowl #veganbreakfast #veganlunch #buddhabowl #smoothiebowl #granolabowl #nicecream #acaibowl #spiruline #recettesaine #healthyfood #realfood #eatclean #sansgluten #glutenfree #dairyfree #lactosefree #sanslactose #chef #instachef #privatecook #chefadomicile #privatechef #chefprive #traiteur #traiteurvegan

A post shared by stephanieguillemette (@stephanieguillemette) on Oct 22, 2020 at 11:19pm PDT

Here’s What You Need To Know

• High in antioxidants: The main benefit of consuming acai bowls is that they are high in antioxidants. Acai berries are packed with antioxidants, which play a role in neutralizing free radicals in the body. This reduces cell damage which could otherwise lead to a number of diseases. Antioxidants also work to decrease inflammation and benefit brain, heart, and overall health. 

• High in sugar: Since the flavor of acai berries are naturally bitter, acai bowls often include added artificial sugars and syrups. This, in addition to being blended with sweetened milk and topped with sugar-filled granola, can lead to excess sugar intake. Consuming too much added sugar can promote liver problems, heart disease, and type 2 diabetes. A typical acai bowl contains around 50 grams of sugar, so it may not be the healthiest option.

• High in calories: Store-bought and restaurant sold acai bowls are often served in large portions, which can contain 2-3 servings. In addition to the acai base, toppings such as nuts, seeds, nut butter, coconut, and granola are calorie-dense. This can result in a high-calorie option which, over time, can contribute to weight gain.

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It’s smoothie bowl Wednesday so of course I’ll be posting a couple of açaí bowls first thing in the morning! I’m actually planning on going for a walk and getting some smoothies or smoothie bowls for breakfast today, what about you? If you want to make these bowls the recipe is on the blog, they’re my salted caramel almond butter açaí bowls . . . . . . . . #vegan #veganfood #veganfoodshare #whatveganseat #food #plantbased #vegetarian #veganbreakfast #vegansofmelbourne #vegansofaustralia #melbournevegan #veganstudent #veganmealideas #melbournefoodblogger #melbournefoodie #melbournefood #smoothiebowl #nicecream #acai #acaibowl #recipe #smoothiebowlwednesday #smoothiebowls #acaibowls #smoothierecipes #veganrecipes

A post shared by Miriam (@mealsbymiri) on Oct 20, 2020 at 3:22pm PDT

Changes You Can Make to Enjoy a Healthier Acai Bowl

• Learn about the content of your acai bowl: Don’t be afraid to ask your go-to acai bowl shop for more nutrition information. Learn more about what sweeteners are added to different bases, and opt for the base with the lowest sugar content. Do the same with store-bought acai bowl mixes by assessing the nutrition label and content and comparing it to other options.

• Opt for a half vegetable, half fruit base: To minimize the excessive sugar and calories from an overload of fruit, choose to fill up half of your bowl with vegetables. Whether you are purchasing an acai bowl or using a store bought mix, go for the option that includes kale, cauliflower, or any other vegetable. It won’t change the flavor too much and will add valuable nutrients. 

• Add fat and protein sources to your acai bowl: Adding a source of fat and protein into your acai bowl will help keep you full for hours. Choose to add protein powder to the base or top your bowl with a small portion of nuts, seeds, or natural nut butter. Adding these nutrient-dense options rather than sugar-filled granola or decadent spreads will make your acai bowl a much healthier option. 

• Be aware of the portion size: Take into account that when you buy an acai bowl, it may contain double or triple the amount of food you need to fuel your body. Don’t be afraid to split it with a friend or leave half in the refrigerator for leftovers the next day.

Potatoes

Potatoes are usually seen as food to avoid when going on a diet- when in fact that’s a food myth. Restricting a particular food will more likely make you want to overindulge in that food, so practicing moderation is key.

Changes to one’s eating habits should definitely include potatoes. There are thousands of varieties of potato and it is an extremely versatile vegetable. Potatoes are high in fiber and they also help promote digestion. Other benefits range from helping control blood pressure to bettering brain health. They are also naturally gluten free (for those with gluten sensitivities).

Butter

Butter is mainly fat from dairy, and despite what some may think fat in food does not make you fat, only eating excess calories can do that. Butter is great to cook with as it can be used for high heat cooking such as pan-frying or sautéing.  Butter is also a good source of vitamins A, E, and K. It also is a rich source of the antioxidant Selenium.

Eggs

Eggs are thought to be a link to cardiovascular disease, however, it is not one of the foods that will make you fat or send you to an early grave, hence making our list of food myths. Sitting for too long and making poor dietary choices daily are two major things that lead to heart disease. Whole eggs contain between 6 to 8 grams of protein and it is recommended that those trying to lose weight consume 0.5 grams of protein for every pound of body weight.

Popcorn

Popcorn isn’t always thought of as the delicious low calorie snack that it is. That’s mainly due to many brands adding high calorie flavors to an otherwise simple treat. Throwing on extra salty butter substitutes or chocolates can make this into a calorie bomb. However, light popcorn, enjoyed in moderation, makes a great snack you can enjoy daily..

Bread

Bread has been around for 30 thousand years and also makes our list of food myths. It’s only recently in Western countries that bread has been labeled as a “bad” food. Go for whole wheat or whole grain options, both of which have fiber, healthy fats, iron, and magnesium. Think of bread as a canvas and what you top it with as paint. To create a masterpiece be sure to use some fats (butter, cheeses), protein (fish/meat), and healthy carbohydrates (vegetables). 

Abbey Sharp, RD

Abbey posts her expertise both on Instagram and YouTube with almost 100K followers. She mixes humor with science-backed nutrition advice for any person. She posts weekly videos on her Youtube channel evaluating vlogger’s “What I Eat in a Day” videos, and posts delicious recipes on her Instagram.

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We’ve all heard the age old health advice “Everything in moderation”. But what does this even mean exactly? . . I’m sure you’ve heard this popular wisdom before from your family and friends, and maybe you’ve used it as well. But is it even possible to eat moderately after years of dieting? How can you possibly eat moderately when you have no idea what eating in moderation is or what it looks like? Is it the same for everyone? Can you still meet my health goals while eating in moderation? . . . I answer the question “WTF is eating in moderation?” in the link in my bio . . . . . #dietitian #nutrition #nutritionist #intuitiveeating #dietculture #everythinginmoderation #antidiet #healthyeating #healthylifestyle #healthyliving #healthyfood #healthylife #foodfreedom #foodfreedomforever #foodblogger #mommyblogger #foodblog #wellness #healthychoices #instamom #health #bodykindness #hunger #wellbeing #healthybody #foodisfuel #ohheymama #balancednotclean #nourishnotpunish #eatittobeatit

A post shared by Abbey Sharp-Dietitian Blogger (@abbeyskitchen) on May 29, 2020 at 12:50pm PDT

Jessica Jones, RD

Jessica is a San Francisco-based dietitian. She has her own blog “Food Heaven Made Easy” in addition to meeting with patients through nutrition therapy at the University of California San Francisco.

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New week, lots of feelings. In the past few days, we’ve had over 30K people join our page. On the one hand, we’re excited to connect with more of you. At the same time, we’re overwhelmed with the massive amount of messages, interview requests and shoutouts. There’s been a huge push to follow more black people in food, which is great. This is also a tiny first step towards creating meaningful and genuine connection with black people in this industry.⠀ ⠀ We encourage you to get familiar with our content and the tight community we’ve cultivated over the years. We’re food lovers, we love creating recipes. We also stand for food justice, body respect and inclusivity, and cultural competence. We don’t promote weight loss, restrictive diets, or cleanses. We’re about celebrating all bodies exactly as they are, and provide resources to help you develop a pleasurable and balanced relationship with food.⠀ ⠀ If you’re open to learning and engaging about these topics with us in a sincere way, consider this a warm welcome to our page. If you’re just looking for another black person in food to follow, this may not be the community for you. And we don’t mean that in a mean way. What we stand for, popular opinion or not, will always come first before numbers or social following. Thanks for slowing down and reading this, and sending love to you all. Wen & Jess ⠀ ⠀ Ps: this week we’ll be recording a podcast episode on things to consider before reaching out to black people for collaboration & ways to support black creatives beyond following them on social. Stay tuned

A post shared by Wendy & Jess, RDs, CDEs (@foodheaven) on Jun 8, 2020 at 10:50am PDT

Marissa Kai Milk, RD

Marissa addresses those inner thoughts every person questions while participating in diet culture. She gives before and after mind sets on how to approach common struggle such as binge eating, emotional eating, and restriction.

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Marissa Kai Miluk, RDN. • Where do I begin… • 5 years ago in 2 weeks I left LA to move back home to pursue dietetics. I had just spent the last 3 years pursuing an acting career, and the last 4 years battling disordered eating. • LA was fun but the diet industry ate me up. I left LA to help more people who struggled with binge eating and restrictive dieting get out of it. I did most of my recovery alone, and it was tough, so I didn’t want anyone to have to face it without support. • Flash forward 5 years, I did it. I am a registered dietitian nutritionist. I feel like I just accepted the Oscar award I used to always dream of. I cried. It’s so strange to cry over a career achievement but this was my dream! • I went through so much these past 5 years. Life has been a rollercoaster. But I have always kept my eyes on this day, and I’m finally able to fully invest my time and energy into my passion in private practice. • My passion lies in helping women recover from dieting and disordered eating. I went through it so you don’t have to. I am so happy to be here for you as your binge freedom DIETITIAN

A post shared by Marissa Kai Miluk • Dietitian (@binge.nutritionist) on Jun 29, 2020 at 2:57pm PDT

Tessa Nguyen, RD

Tessa is a trained chef and dietitian who is currently spending the year teaching English in South Korea. She incorporates cooking and nutrition into her lessons for her students.

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Happy Monday, my friends. This year I’m putting together the Cook’s Corner Recipe section in the @fcpdpg Newsletter and I need your help! Our fall issue’s theme is Food Waste. If you are an FCPDPG member, have a Food Waste recipe with accompanying photo AND are interested in showcasing it to our members – please email me! The deadline for recipe submissions is by EOD next Friday, August 23, 2019. . . All Food Waste recipes with accompanying photos can be emailed directly to me by clicking the “Email” button up top with the subject line, “FCP Cook’s Corner Recipe.” Any other questions? Feel free to send me a direct message! Thanks in advance for all your help. . . : @anthonychengs. #fcpdpg #foodwaste #recipe

A post shared by Tessa Nguyen, RD, LDN / 조세현 (@cheftessard) on Aug 12, 2019 at 4:09am PDT

Anna Sweeney, RD

Anna provides the tools needed heal a food and body relationship for those struggling with body image. She posts intuitive eating tips and sets the record straight with diet culture.

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Hi friends! There are a number of new humans hanging around, so I thought it made sense to do another introduction! My name is Anna. And I’m so glad that you’re here! I am an @iaedpfoundation Certified Eating Disorder Registered Dietitian and Supervisor. I specialize in the care of humans living with eating disorders, disordered eating, those moving away from diet culture, and all things body image. I practice using a weight inclusive, HAES®, fat positive, and social justice oriented lens. I bring those ideals here, too. I’m also a full time disabled human. I’ve lived with MS for the last 20+ years. If you’re new here, expect to read a lot about combating diet culture, eating disorder recovery, moving toward body trust, and disability lessons that I’m learning and sharing as I go. If you’ve been here for a while, I’m so glad that we are connected. Thank you for being here. I never expected a social media experience to be as intimate as mine has been, and I am most, most grateful. Let’s get a little personal, shall we? I have a great deal of respect for the English language, and love to write. And I’m good at it. One of my dreams is to write a book. In the mean time, I’ll keep writing here. I like most all food and eat with excitement. I miss sharing meals rn. Dislikes: salmon, smoked foods. I am terrified of cows and am the bug wrangler in my home. Last book I read: Such a Fun Age by @kileyreid Currently reading: Girl with the Louding Voice by @abidare_author I love nature. I miss being able to experience it as I once did, and took for granted, in an able body. This is why inaccessible views exists. If you have a moment, check out my highlights; we’re nearing 400 photos + videos from around the world. With almost 10,000 views. Wow. I cry almost every time someone tags me in an outdoor story. Thank you. Thank you. Thank you. . . . Your turn! Introduce yourself, share a fun fact, why you’re here, what you’re reading/watching/listening to, anything! Lots of love, a

A post shared by Anna Sweeney MS, RDN, CEDRD-S (@dietitiananna) on May 14, 2020 at 6:35am PDT

Marisa Moore, RD

Marisa is the former spokesperson for the Academy of Nutrition and Dietetics, and former president of the Georgia Dietetics Association. Her sound advice offers her opinion on restaurant and food companies and their incorporation of healthy options their menus.

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Hey y’all! There are a lot of new faces here so gimme a virtual hug, come on in and have a seat!⁣ ⁣ I’m Marisa Moore – a registered dietitian nutritionist, regular source for the media, and budding photographer. I support women in achieving lifelong wellness without diets. ⁣ ⁣ Here, I serve up approachable plant-forward recipes with a side of science-based nutrition and zero judgments.⁣ ⁣ I’m not the “eat some carrots when you really want chocolate food police.” ⁣ ⁣ So, if you’re looking for someone to shame you about eating bread, this is not the place.⁣ ⁣ This is a space where one day I’ll be sipping on an oat milk matcha latte and the next digging into a bowl of salmon cakes and buttery grits. There’s room for it all. ⁣ ⁣ And I’m constantly learning and trying new things to share with you. ⁣ ⁣ I invite you to join in. Let’s talk. Let’s eat together. ⁣ ⁣ I am glad you’re here. Please ask questions, check out my website for recipes, comment and tag me when you make them!⁣ ⁣ And one favor before you go… ⁣ ⁣ Please let me know how you found me and what made you decide to follow along?⁣ ⁣ Talk soon!⁣ .⁣ .⁣ .⁣ .⁣ .⁣ .⁣ #blackdietitian #foodfreedom #ThisIsMe #RegisteredDietitian #foodphotographer #Nutritionist #dietitiansofinstagram #gratitude #personalstory #thenewhealthy #storyofmytable #foodiesofinstagram #goodmoodfood #feelgoodfood #eatrealfood

A post shared by Marisa Moore, MBA. RDN. (@marisamoore) on Jun 4, 2020 at 5:39am PDT

Ryann Kipping, RD

Ryann is an expert in prenatal/preconception nutrition for women going through pregnancy. Her account educates to-be moms on portion sizing, cravings, and adequate vitamin intake for two!

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How I became The Prenatal Nutritionist, Part 2:⁣ ⁣ The last 6-months working in the clinic went something like this; I woke up thinking about starting an empire where I could provide science-based education to thousands of women on a journey to deliver a healthy and happy baby. Where I helped women who were hungry for knowledge & motivated to make easy yet extremely impactful nutrition changes. ⁣ ⁣ In-between patient sessions, on my lunch, 10-minute breaks, & pretty constantly in my head, I researched, crafted content, & began to create nutrition resources of my own. I fell asleep thinking about what steps I needed to take next in order to quit my job & start creating this nutrition empire full-time. When I was asleep, I dreamt about running my own business where I determined what I taught, writing a book with ingredients I believed in, and selling out programs that actually translated to better pregnancy outcomes. ⁣ ⁣ I felt like the only thing that was really helping these women was my positive attitude and smile. I remember one patient so vividly sitting in my office, she was pale, overwhelmed, & on the verge of tears, she said to me one day in a session, “that’s a nice smile, thank you, I appreciate that.” While I do believe a smile & positive attitude can go a long way and did go a long way that day, that’s not what the backbone of my job is. My job is to provide accurate, realistic, & truly helpful nutrition guidance to prevent overwhelm, boost confidence, and help women feel better during their pregnancy.⁣ ⁣ As I neared the last 12 weeks of working in the clinic, I truly felt a roller coaster of emotions. I had moments of “whelp, there’s nothing I can do, I’m just one person” &times where I wanted to call my boss & quit right then and there. I felt stuck in a robo body. I wanted to help these women, free them of the diet I was prescribing, but I couldn’t. I showed up every morning with knots in my stomach and left absolutely drained from my mind running in different directions all day.⁣ ⁣ Patients would come in with real concerns about the foods we were prescribing which most I had to shrug off & pretend like they weren’t a big deal. [Continued]

A post shared by Ryann Kipping, Dietitian (@prenatalnutritionist) on May 10, 2020 at 5:59pm PDT

Cara Harbstreet, RD

Cara strives to help people mend their relationship with food and exercise. Her Instagram post is filled with reminders that foods shouldn’t have labels or be restricted.

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If you feel cute, why would you delete it later? . Did a branding session this week because a lil’ biz update is in the works and what can I say…I adore my studio apartment and my flowers and @meredithgraves_ but mostly I adore myself

A post shared by Cara Harbstreet, RD (She/Her) (@streetsmart.rd) on Jun 18, 2020 at 1:24pm PDT

Nazima Qureshi, RD

Nazima is a Toronto-based dietitian who works with Muslim women. She gives advice for nutrition challenges and creates a space where women feel understood, welcome, and comfortable.

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I can’t believe we are only 2.5 weeks away from Ramadan. The world feels like it’s on pause but Ramadan will be here before you know it! In order to do my part in helping you all prepare for Ramadan, I will be hosting a *free* 5 day challenge called “Get Your Kitchen Ramadan-Ready”. We will be officially starting on Saturday April 11th – everyday you will receive your daily challenge via email. Sign up for bonus grocery lists + helpful templates to guide you! Tag a friend who you want to get Ramadan-ready with! It’s a great way to do something virtual with friends and family this weekend! Link in bio! . . . #HealthyRamadan #Ramadan2020 #Ramadan #RamadanKareem #healthymuslimah #healthymuslims #muslimah #muslimahblogger #RamadanReady #dietitian #nutritionist #muslimpreneur #mompreneur

A post shared by Nazima Qureshi | Nutritionist (@nutritionbynaz) on Apr 6, 2020 at 6:54pm PDT

Martha McKittrick, RD

Martha specializes in women suffering from PCOS and gives advice on how to manage it with nutrition and lifestyle management.

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Hi! I see some new followers and wanted to do quick intro ⠀ ⠀ About me …⠀ 1⃣I’m from a small town on Massachusetts but moved to NYC over 30 yrs ago. I’m a true New Yorker now (minus the accent)⠀ ⠀ 2⃣Haven’t driven at least 15 years! Living in NYC kinda makes you a public transportation kinda girl . 3⃣Sometimes feel like I should be on the tv show Tiny House ⠀ -Small kitchen. Small office. Small apartment (but I love it). I keep minimal clutter around -easier to clean too!! . 4⃣70% of my clothes are black … but when it comes to my apartment … everything is white and grey. I find these colors soothing 5⃣Cooking meals that take 15 min or less is my specialty!⠀ . 6⃣ I worked at McDonald’s for about four years when I was younger! At the end of the night we used to eat all the leftover food. ⠀ About my biz … 1⃣Been specializing in PCOS for over 15 yrs. Love helping women feel empowered and decrease their symptoms through diet and lifestyle . 2⃣As a certified health & wellness coach, I always take a whole body approach⠀ ⠀ 3⃣My motto is there’s NO “one size fits all approach” to treating PCOS (or anything for that matter) 4⃣Just launched my first online PCOS course! Starts March 24. So excited! (INFO IN BIO LINKS)⠀ ⠀ 5⃣ I also specialize in weight management, pre-diabetes, diabetes, heart health and IBS.⠀ ⠀ I’d love to hear something about you!

A post shared by PCOS | Nutrition | Lifestyle (@the.pcos.dietitian) on Feb 24, 2020 at 4:48am PST

The most famous myths about fruit and vegetables are used to encourage people to eat healthier. For example, kidney beans are good for your kidneys, Mushrooms are good for the ears, and Carrots are good for the eyes. With that being said, if you want a healthier kidney, and proper functioning ears and eyes, the best vegetables to eat are kidneys, mushrooms, and carrots, respectively, or at least that’s what the myth implies. In today’s Health Fitness Revolution Article we will be shedding light on the theory that the consumption of carrots promotes healthy vision.

Anatomy of the Eye:

The eye is made of up 7 general parts, The Cornea, Pupil, Lens, Iris, Optic nerve, Fovea, and Retina. The cornea is the clear part that covers the iris, it also receives nourishment from tears. The pupil hole is located at the center of the iris and allows light to enter, this is also the part that dilates and contracts due to the amount of light. The lens helps focus light and images in your eye. The optic nerve transmits the objects you see from the retina to the brain for processing through electrical pulses. The fovea focuses light and color differentiation using cones, it provides the clearest vision of all the parts of the eye. Lastly, the retina receives light focused from the lens and sends it to the brain for recognition.

Properties of a Carrot: 

Carrots are vegetables comprised of mostly water, carbohydrates, protein, and dietary fiber. Carrots also contain Vitamin A, C, biotin, and potassium. Water in the body is a holy grail, it increases cognitive functions and flushes out toxins. Carbohydrates are used for energy in the body, and proteins are the building blocks for tissue in the body. Dietary fiber can not be digested by our body because it is plant-derived, dietary fiber increases healthy bowel movement. Vitamin A originally starts off as beta-carotene and is later converted to Vitamin A during the digestion process, it promotes good vision and is essential for growth and immune functions. Vitamin C also known as ascorbic acid encourages absorption of Iron. Biotin encourages healthy hair, skin, and nails. Potassium regulates fluid in the body, nerve signals, and muscle contractions. 

Carrots and the Eyes: 

As stated earlier carrots contain Vitamin A which promotes healthy vision. Vitamin A deficiency can cause blindness and blurry vision, as well as other complications with the liver and skin. Vitamin A allows opsin proteins, such as rhodopsin, to create cone cells. Recall that cones are located in the fovea which provides the clearest vision for the eye. There is a major difference between enabling and improving vision, and that is where the misconception between carrots and the eye come from. Consumption of carrots will sustain the health of your eyes not improve vision. So are carrots good for the eye? Yes, but they will not change the health of your eyes rather they sustain the condition that your eyes are in.

Anatomy of the Brain

The brain is comprised of 3 parts the cerebrum, cerebellum, and the brainstem. The Cerebrum is the largest part of the brain, it specializes in interpreting touch, vision, hearing, speech, reasoning, emotions and much more! The cerebellum specializes in balance, posture, and coordination. The last part, the brainstem, controls the functions of our body that we don’t think about, such as breathing, swallowing, regulating temperature and more. 

Properties of a walnut

Walnuts are rich in antioxidants, a rich source of omega-3, they have the ability to reduce inflammation and supports a healthy brain. Walnuts contain healthy fats, polyunsaturated and monounsaturated fats, they also contain iron, which is good for the blood, calcium, which supports healthy bones, and Vitamin E, which promotes healthy skin. 

Brain and Walnut

Now it’s time to confirm this myth! Walnuts, as stated earlier, are rich in Omega-3 fatty acids, a specific type of fatty acid that is particularly good for the brain is DHA. DHA keeps the brain healthy by encouraging the growth of new brain cells and protecting existing cells, it also enhances the ability or these cells to communicate. This scientific study links the consumption of walnuts to better memory, mental flexibility, and speed. Overall eating walnuts can improve learning skills, so the next time you’re looking for a snack, consider a bag of walnuts!

Here are 13 Nutrition Myths that were not only completely wrong, but also may have hindered our health, and our waistlines:

Myth 1: Eggs are Bad for you.

Truth:  Eggs are among the most nutritious foods on the planet and do not raise your risk of heart disease. Eggs for breakfast can even help you lose weight.

Myth 2:  All Calories are created equal. A calorie is a calorie.

Truth:  All calories are not created equal, so fill your body with nutritious calories. Different foods go through different metabolic pathways and have varying effects on hunger, hormones and health.

Myth 3:  Saturated Fat is Bad for You

Truth:  New studies show that saturated fat does not increase your risk of cardiovascular disease. It raises the good cholesterol and changes the “bad” cholesterol to a benign subtype.  There is literally no reason to fear butter, meat or coconut oil (read our list of the healthiest cooking oils here)… these foods are perfectly healthy!

Myth 4:  Eating a lot of protein is bad for your health

Truth:  Studies show that protein has positive effects on bone health in the long run and does not raise the risk of kidney disease in healthy individuals. Eating a high protein diet has many important health benefits including increased muscle mass, reduced body fat and a lower risk of diseases like cardiovascular disease

Myth 5:  Whole Wheat is Healthy for everyone.

Truth: Whole wheat is very healthy as we wrote in an article here, but only if you are not gluten-intolerant (here is our article about signs that you may be gluten-intolerant).

Myth 6: Coffee is bad for your health

Truth:  Coffee contains very large amounts of antioxidants. Studies show that coffee drinkers are at a much lower risk of developing many serious diseases.  Moderation is key with coffee consumption.

Myth 7:  Meat is bad for you

Truth: Studies show that unprocessed red meat does not raise your risk of cardiovascular disease or diabetes. There is a very weak association with cancer, but most likely caused by excessive cooking and not the meat itself.

Myth 8: The Healthiest Diet is a Low-Fat, High-Carb Diet

Truth:  So false! The low-fat, high-carb diet recommended by the mainstream nutrition organizations is a miserable failure and has been repeatedly proven to be ineffective in numerous studies and through personal experiences.

Myth 9: Refined Seed- and Vegetable Oils Are Healthy

Truth:  Stick to natural oils in our list here.  Excess consumption of refined seed- and vegetable oils can increase inflammation in the body and dramatically raise your risk of cardiovascular disease.

Myth 10:  Low-Carb Diets Are Ineffective and Downright Harmful

Truth:  These are actually very healthy diets and lifestyle choices.  Low-carb diets are the easiest, healthiest and most effective way to lose weight and reverse metabolic disease. It is a scientific fact at this point.

Myth 11:  Sugar is unhealthy because it is empty calories.

Truth:  Sugar is unhealthy because of much more than unhealthy calories, as we wrote about in an article here.  The harmful effects of excess sugar go way beyond empty calories. Sugar can have severe adverse effects on metabolism, leading to weight gain and many serious diseases. Here are Tips to Quitting Sugar This Week.

Myth 12:  Fat Makes You Fat

Truth: Despite fat having more calories per gram than protein or carbohydrates, diets that are high in fat do not make people fat.  This depends completely on the context. A diet that is high in carbs AND fat will make you fat, but it’s NOT because of the fat.  In fact, the studies consistently show that diets that are high in fat (but low in carbs) lead to much more weight loss than diets that are low in fat.

Based on an article in Authority Nutrition.