by Alicia Capellan
We are constantly being pulled in different directions of misjudged information. With all of the health advice given from family, friends, co-workers, and social media, we must take caution with what advice will benefit our heath for the future. With a bit of research and studying, we can find out which are the healthiest approaches to living a healthier lifestyle.
Artificial sweeteners are used to substitute sugar. Many companies have used sweeteners such as Splenda® to gravitate an audience that is looking for a low sugar treat. This type of audience may feel as though consuming these low sugar treats can help with weight loss without the guilt. Over that past few years there has been an up rise on the varieties of chemically engineered sweeteners. Researchers have shown that artificial sweeteners can be dangerous for many reasons.
- Trigger cravings for more sweets
- Switch up the brain chemical function to distinguish how to count the calories consumed
- Trigger hunger
- No nutritional value
- Weight gain
Eggs being BAD!
We hear it all of the time! “They said, eggs are bad for your cholesterol.” Who is they? Eggs carry just about 210 milligrams per large egg. Cholesterol is the stuff that is floating around in our blood that can clog our arteries. There is actually no big impact with eggs or other foods that raise our cholesterol levels. Saturated and trans fats are the true enemies when it comes to raising blood cholesterol. On the plus side, eggs have amazing qualities!
- Classified as a super food
- Eggs have Vitamin A, Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium, and Zinc
- Omega 3’s
- Raise HDL (good cholesterol)
- Have choline, which general population does not receive enough of
- Benefit eye health
- Omega-3/ pastured eggs can lower triglyceride levels
- Great source of protein
- Contains amino acid
- Eggs are filling, so you could possibly consume less calories
Carbs make you fat
Carbohydrates seem to be a word that frightens us when we talk about it. In the society that we live in today, it's large portions USA! It can be a scary thing to not know our limits and over indulge. It does not mean we have to get rid of all carbohydrates for good. Society is at a constant tug of war with “diet” plans showcased to catch our attention giving us a hope for fast results. Cutting out carbohydrates altogether can be a danger to our health, along with yo-yo dieting.
We need carbohydrates for many reasons such as brain function! Bodily tissue and cells in your body use the glucose from carbohydrates for energy! It is needed for your kidneys, muscles (the heart is a muscle), to have them function properly. The GOOD carbohydrates are where it is at! Portioned amounts of grains, beans, vegetables, and fruits are great sources of fuel, vitamins, and fiber.
Don’t eat past a certain time, you could gain weight
Calories are still calories! If you choose to eat around 9pm a serving of chicken with vegetables that is worth 400 calories or ice cream that is worth 400 calories. It still adds up to be the same. I am not saying this would be a great idea to do, but we must look at what we are putting into our bodies. The amount of calories consumed is used as a unit of energy. The protein and vegetables will give you more nutritional benefits compared to the ice cream that is high in fat.
Getting cravings at night
Our cravings are based from emotional feelings and sensory satisfaction. Emotions are played with when someone is happy, sad, angry, or just plain bored. Cravings can happen when you are restricted from having a certain food. Another trigger of cravings can come from habits. Forming a habit to have a cookie each night can be an addictive craving.
When faced with late night cravings, we can ask ourselves a few questions (depending on what our goals are).
- Am I thirsty?
- Am I just bored?
- Will this be a problem towards my health over time?
- When was the last time I ate a meal?
- How am I feeling right now?
- Is there a healthier alternative?
Eating healthy foods all day, I can eat as much as I want
Just one more time to point out that calories are still calories. There is a difference with portion size and serving size. Portion size is the amount on your plate. Serving size is the amount to have a good balance on your plate. Having weekly consultations with people who enjoy eating a nice balance of whole grains, protein, vegetables, healthy starches, and fruits can help. Now we focus in on how much of these nutritious foods we and they are consuming.
A person can have a homemade dinner that includes a whole avocado (322 calories), handful of walnuts (200 calories), sprinkle of cheddar cheese (120 calories), ½ an apple (50 calories), and bed of lettuce (30 calories). Seems like a nice display for a salad, calculating to 722 calories and they have not added dressing yet. It can be easy to over eat on healthy options too.