15 Biggest Nutrition Myths

By David Zinczenko with Matt Goulding

May 20, 2011

Angelina’s jealous that Brad’s still secretly in love with Jennifer! Tom Cruise keeps Katie Holmes trapped in a crazed religious complex! And aliens are manning the toll booths on a Nevada freeway! How do I know these things are true? Because I read them in the tabloids at my local supermarket.

The supermarket is rife with less-than-accurate reporting, and not just in the checkout-lane newspaper racks. Walk the aisles scanning food labels and you'll see the fallout from millions of lobbying and advertising dollars spent to posit faulty claims about health and nutrition. You'll find row upon endless row of foods that promise—explicitly or not—to improve your life, flatten your belly, and make you a happier person. The fact is, many of these foods do just the opposite. Learn how to separate fact from fiction and you might finally shed the habits that are silently sabotaging your chances of losing weight. But I must warn you: The truth can hurt.

MYTH #1: High fructose corn syrup is worse than table sugar

Whether or not added sugar is bad for you has never been in dispute. The less sugar you eat, the better. But whether HFCS is worse than plain ol' table sugar has long been a contentious issue. Here’s what you need to know: Both HFCS and table sugar, or sucrose, are built with roughly a 50-50 blend of two sugars, fructose, and glucose. That means in all likelihood that your body can’t tell one from the other—they’re both just sugar. HFCS’s real sin is that it’s supercheap, and as a result, it’s added to everything from cereal to ketchup to salad dressing. Plus it may be affecting your health in ways not yet fully understood by the scientific community. Is it a good idea to minimize the HFCS in your diet? Absolutely. It’s best to cut out all unnecessary sugars. But HFCS’s role as nutritional enemy #1 has been exaggerated.

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MYTH #2: Sea salt is a healthier version of regular salt

Everyday table salt comes from a mine and contains roughly 2,300 milligrams of sodium per teaspoon. Sea salt comes from evaporated seawater, and it also contains roughly 2,300 milligrams of sodium. That makes them, well, roughly identical. Advocates point to the fact that sea salt also contains other compounds like magnesium and iron, but in truth, these minerals exist in trace amounts. To obtain a meaningful dose, you’d have to take in extremely high and potentially dangerous levels of sodium. What’s more, traditional table salt is regularly fortified with iodine, which plays an important role in regulating the hormones in your body. Sea salt, on the other hand, gives you virtually zero iodine. The bottom line is this: If switching from table salt to sea salt causes you to consume even one extra granule, then you’ve just completely snuffed out whatever elusive health boon you hope to receive. Plus you’ve wasted a few bucks.

MYTH #3: Energy drinks are less harmful than soda

Energy drinks like Red Bull, Monster, and Full Throttle attempt to boost your energy with a cache of B vitamins, herbal extracts, and amino acids. But what your body’s going to remember most (especially around your waistline) is the sugar in these concoctions; a 16-ounce can delivers as much as 280 calories of pure sugar, which is about 80 calories more than you’d find in a 16-ounce cup of Pepsi. What’s more, a University of Maryland study found energy drinks to be 11 percent more corrosive to your teeth than regular soda. So here’s the secret that energy drink companies don’t want you to know: The only proven, significant energy boost comes from caffeine. If you want an energy boost, save yourself the sugar spike and drink a cup of coffee.

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MYTH #4: Diet soda is harmless

The obesity-research community is becoming increasingly aware that the artificial sweeteners used in diet soda—aspartame and sucralose, for instance—lead to hard-to-control food urges later in the day. One Purdue study discovered that rats took in more calories if they'd been fed artificial sweeteners prior to mealtime, and a University of Texas study found that people who consume just three diet sodas per week were more than 40 percent more likely to be obese. Try weaning yourself off by switching to carbonated water and flavoring with lemon, cucumber, and fresh herbs.

MYTH #5: Low-fat foods are better for you

As it applies to food marketing, the term “low fat” is synonymous with “loaded with salt and cheap carbohydrates.” For instance, look at Smucker’s Reduced Fat Peanut Butter. To replace the fat it skimmed out, Smucker’s added a fast-digesting carbohydrate called maltodextrin. That’s not going to help you lose weight. A 2008 study in the New England Journal of Medicine found that over a 2-year span, people on low-carb diets lost 62 percent more body weight than those trying to cut fat. (Plus, the fat in peanut butter is heart-healthy monounsaturated fat—you’d be better off eating more of it, not less!)

MYTH #6: “Trans-fat free” foods are actually trans-fat free

The FDA’s guidelines allow companies to claim 0 grams of trans fat—even broadcast it on the front of their packages—as long as the food in question contains no more than 0.5 grams of trans fat per serving. But here’s the deal: Due to an inextricable link to heart disease, the World Health Organization advises people to keep trans fat intake as low as possible, maxing out at about 1 gram per 2,000 calories consumed. If your cupboard’s full of foods with almost half a gram per serving, you might be blowing past that number every single day. TheAmerican Journal of Health Promotion recently published an article urging the FDA to rethink its lax regulations, but until that happens, you should avoid all foods with “partially hydrogenated oil” (meaning, trans fats) on their ingredients statements.

MYTH #7: Foods labeled “natural” are healthier

The FDA makes no serious effort to control the use of the word "natural" on nutrition labels. Case in point: 7UP boasts that it’s made with “100% Natural Flavors” when, in fact, the soda is sweetened with a decidedly un-natural dose of high fructose corn syrup. “Corn” is natural, but “high fructose corn syrup” is produced using a centrifuge and a series of chemical reactions. Other "natural" abusers include Natural Cheetos, which are made with maltodextrin and disodium phosphate, and “natural advantage” Post Raisin Bran, which bathes its raisins in both sugar and corn syrup. The worst part is, you're likely paying a premium price for common junk food.

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MYTH #8: Egg yolks raise your cholesterol

Egg yolks contain dietary cholesterol; this much is true. But research has proven that dietary cholesterol has almost nothing to do with serum cholesterol, the stuff in your blood. Wake Forest University researchers reviewed more than 30 egg studies and found no link between egg consumption and heart disease, and a study in Saint Louis found that eating eggs for breakfast could decrease your calorie intake for the remainder of the day.

MYTH #9: Eating junk food helps battle stress

You’ve been there: Stressed out and sprawled across your sofa with one arm elbow deep in a bag of cheese puffs. In the moment, it can be comforting, but a study published in the British Journal of Psychiatry found that people who consumed the most highly processed foods were 58 percent more likely to be depressed than those who ate the least. Your move: Find a healthy stress snack. Peanut butter and Triscuits do the trick, or check out the next myth …

MYTH #10: Chocolate is bad for you

Cocoa is a plant-based food replete with flavonoids that increase blood flow and release feel-good endorphins. Plus, it contains a healthy kind of saturated fat called stearic acid, which research has shown can increase your good HDL cholesterol. But here’s the rub: When most people think of chocolate, their minds jump immediately to milk chocolate, which contains far more sugar than actual cocoa. Instead, look for dark chocolate, specifically those versions that tell you exactly how much cocoa they contain. A bar with 60% cocoa is good, but the more cocoa it contains, the greater the health effects.

Myth #11: Granola is good for you

Oats are good for you, and the same goes for oatmeal. But granola takes those good-for-you hunks of flattened oat, blankets them in sugar, and bakes them in oil to give them crunch. The amount of fat and sugar added to each oat is at the discretion of food processors, but you can bet your last cup of milk it’s going to far sweeter and more fatty than a bowl of regular cereal. Take this example: A single cup of Quaker Natural Granola, Nuts & Raisins has 420 calories, 30 grams of sugar, and 10 grams of fat. Switch to a humble cup of Kix and you drop down about 90 calories, 2.5 grams of sugar, and 1 gram of fat. Or better yet, find your favorite healthy cereal here: The 24 Best and Worst Cereals in America.

MYTH #12: Bananas are the best source of potassium

Your body uses potassium to keep your nerves and muscles firing efficiently, and an adequate intake can blunt sodium’s effect on blood pressure. One 2009 study found that a 2:1 ratio of potassium to sodium could halve your risk of heart disease, and since the average American consumes about 3,400 milligrams of sodium each day, your goal should be 6,800 milligrams of daily potassium. You’re extremely unlikely to ever reach that mark—and never with bananas alone. One medium banana has 422 milligrams and 105 calories. Here are the sources that earn you roughly the same amount of potassium in fewer calories:

• Potato, half a medium spud, 80 calories
• Apricots, 5 whole fruit, 80 calories
• Cantaloupe, 1 cup cubes, 55 calories
• Broccoli, 1 full stalk, 50 calories
• Sun-dried tomatoes, a quarter cup, 35 calories

MYTH #13: Oranges are the best source of vitamin C

Far more than a simple immune booster, vitamin C is an antioxidant that plays a host of important roles in your body. It strengthens skin by helping to build collagen, improves mood by increasing the flow of norepinephrine, and bolsters metabolic efficiency by helping transport fat cells into the body’s energy-burning mitochondria. But since your body can neither store nor create the wonder vitamin, you need to provide a constant supply. An orange is the most famous vitamin-C food, and although it’s a good source, it’s by no means the best. For 70 calories, one orange gives you about 70 micrograms of vitamin C. Here are five sources with just as much vitamin C and even fewer calories:

• Papaya, ¾ cup, 50 calories
• Brussel’s sprouts, 1 cup, 40 calories
• Strawberries, 7 large fruit, 40 calories
• Broccoli, ½ stalk, 25 calories
• Red Bell Pepper, ½ medium pepper, 20 calories

MYTH #14: Organic is always better

Often, but not in every case. Organic produce is almost nutritionally identical to its conventional counterpart. The issue is pesticide exposure—pesticides have been linked to an increased risk of obesity in some studies. But many conventionally grown fruits and vegetables are very low in pesticides. Take, for example, the conventional onion: It’s got the lowest pesticide load of 45 fruits and vegetables tested by the Environmental Working Group. Also in the safe-to-eat-conventional group are avocados, sweet corn, and pineapple. In general, fruits and vegetables with impermeable skins are safe to buy conventional, while produce like celery, peaches, apples, and blueberries are better purchased organic.

MYTH #15: Meat is bad for you

Pork, beef, and lamb are among the world’s best sources of complete protein, and a Danish study found that dieting with 25 percent of calories from protein can help you lose twice as much weight as dieting with 12 percent protein. Then there’s vitamin B12, which is prevalent only in animal-based foods. B12 is essential to your body’s ability to decode DNA and build red blood cells, and British researchers found that adequate intakes protect against age-related brain shrinkage. Now, if you’re worried that meat will increase your risk for heart disease, don’t be. A Harvard review last year looked at 20 studies and found that meat’s link to heart disease exists only with processed meats like bacon, sausage, and deli cuts. Unprocessed meats, those that hadn’t been smoked, cured, or chemically preserved, presented absolutely zero risk.

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Note:

This post is just a re-post from Yahoo and Men's Health U.S. :)

Someone who never fails

And so I'll make this an exemption. I just thought of keeping the ideas pour from my fatty tissues to my very complex group of muscles, bones and ligaments called hands straight to this blog that most of the time is being beaten by a thing called laziness.

An exemption to make simply because there is no single reason not to. An exemption to make because she's all I'll have when everyone turns their back on me. An exemption to make simply because she is that special to me that I would do the impossible just to make her feel that She simply is the most important person in the world to me.

To her, who never fails to make me laugh when she do her silly antics.

To her, who never fails to make me cry when we try to speak our hearts out.

To her, who never fails to make me realize how simple it is to live this life.

To her, who never fails to make me inspire to do things and be the best I can be.

To her, who never fails to make me think when she will be able to read this. :D

But to you, Mrs. Mary Lim - Garcia, thank you not only for taking care of me for nine long months inside your womb but most specially for making me see the things that you are seeing and live the life you are living.

Happy Mother's Day to all the mothers out there, who just like my mother that in spite of being a human, ALWAYS try to never fail.

I love you mama!

Arch Nemesis: Plantar Fasciitis

Here I am and found myself telling stories and facts why I am sidelined for the next month or so. Generally, it is keeping me from doing activities that will involve running in any form. But looking on a brighter side, it taught me how to re-invent myself in so many ways. And yes, it is all because of a condition called Plantar fasciitis. If you heard this or if you are running, you better read this to prevent it from happening.

The bane of many runners, plantar fasciitis is often misunderstood. Although the suffix -itis means inflammation, this condition is more of a 'wear and tear" condition of a tendon in our foot called plantar fascia. The tendon serves as a tension band that runs from heel to toe. It maintains the foot's longitudinal arch and stores and releases energy during runs. While biomechanics and genetics play their part, the main cause of plantar fasciitis is running TOO far, TOO soon, leading to micro-tears to the fascia. And the most common sign and symptom is pain in the bottom of the heel, which is usually worse in the morning and may improve throughout the day. By the end of the day the pain may be replaced by a dull ache that improves with rest. The good news? You have several home remedies at hand.

EASY-TO-DO HOME REMEDIES:

• REST - Stop for a while and cross-train (which means do something that doesn't require you to run) instead.
• GET YOURSELF A DRUG - Painkillers such as paracetamol, acetaminophen or even diclofenac will surely be effective but be cautious not to take it before running for you won't be able to tell if you are making the injury worse.
• ICE ICE BABY - Ice-ing and massage-ing the foot will surely relieve the pain. How? Simple. Fill a plastic bottle with water, freeze it and roll it underfoot.
• SORT YOUR KIT - Make sure your shoes fit well; consider over-the-counter arch supports or orthotics. A night splint can also come in hand by preventing pain on your first step out of bed in the morning, caused by overnight contraction.
• STRETCH - It helps to stretch your arch before getting out of bed, since pain is often worse first thing in the morning. A pre-run and post run EFFECTIVE and EFFICIENT stretching of calves will surely be helpful.

Here are some images to help you familiarize with the condition.

Right now, I had my second session of therapy for the condition. Since I had this long time ago and just shrugged it off, I just can't rely on home remedies alone. A visit to the doctor and more frequent visits with your physical therapist will never hurt you.

When to see a doctor? Contact your health care provider as soon as you have symptoms of plantar fasciitis. And the best way yo prevent this? Maintaining good flexibility around the ankle, particularly the Achilles tendon and calf muscles, is probably the best way to prevent plantar fasciitis.

"A mother is the truest friend we have, when trials heavy and sudden, fall upon us; when adversity takes the place of prosperity; when friends who rejoice with us in our sunshine desert us; when trouble thickens around us, still will she cling to us, and endeavor by her kind precepts and counsels to dissipate the clouds of darkness, and cause peace to return to our hearts." ~Washington Irving

Today, for me is the most important day of my life. I will not be known as Luther Ian Lim Garcia if it weren't for this day. This is the most important day simply because 51 years ago, Mary Gumpal Lim-Garcia, was born. I really don't know how her life started but all I know is that if it wasn't for her, my life won't.

taken during my 21st birthday
"I can fly higher than an eagle. 'Coz you are the wind beneath my wings"

I maybe a male version of her but she is far better than me. I've seen her doing almost everything for our family. If there will be a counterpart of Clark Kent in real life, I would proudly nominate her to be one. (And I know every good child will say the same thing. :D ) It is really hard for me to leave her on her most important day. It is really hard for me to leave her anytime of the day.

To you, the most important woman in my life. I do not when will you be able to read this. I do not know if there is a chance that your eyes will glance at this. But all I know is that I owe everything to you. You have been, for the past 51 years, and will always be a blessing to all the people that you've met and that you will meet soon. This is the first time that you will wake the next morning without your eldest. This will be the first time that I have left you while you're celebrating your natal day. And this is the first time that I made you sad during the most important day of your life. It is really hard for me to do this but believe it or not, this is all for you and papa. You may not be able to understand everything but soon you will. I will make everything clear for both of you soon. I know that you love me so much that is why you hate seeing me getting tired or even losing weight for the right purpose just because you feel that I am already undernourished. You will always be my inspiration. You will always be the fire that keeps my flame burning. And you will always be the most important woman of my life. Happy birthday! And always keep this in your heart, "You are the wind beneath my wings."

You're the future, and you've come for what is yours
The hidden treasure, locked behind the hidden doors
And the promise of a day that's shiny new
Only a dreamer, could afford this point of view
But you're a driver, not a passenger in life
And if you're ready, you won't have to try 'cause

You are the UNIVERSE
And there ain't nothin' you can't do
If you CONCEIVE it, you can ACHIEVE it
That's why, I believe in you, yes I do

You're a winner, so do what you came here for
The secret weapon, isn't secret anymore
You're a driver, never passenger in life
And when you're ready, you won't have to try 'cause

You are the Universe
And there ain't nothin' you can't do
If you conceive it, you can achieve it
That's why, I believe in you, yes I do

You are the Universe
And there ain't nothin' you can't be
If you conceive it, you can achieve it
That's why, I believe in you, and I believe in me

(Yes I do
Believe in you
I do)

You're a DRIVER, not a passenger in life
And when you're ready, you won't have to try 'cause

You are the Universe...

I really love the song. Yes! It is a song. This is a song that has been forgotten because of the RNB artists like Neyo, Usher and many more. Just look through every word, every lyrics of the song. It may not be the love song that you are looking for but this is DEFINITELY the right song to start your morning and day with. :) Always remember, you are the DRIVER, not the passenger in life. You don't have to try cause you are the UNIVERSE. :)

Christmas in the A-I-R

Have you ever felt that freezy cold feeling? That familiar cold air that makes you remember every experience you've had for one whole year? How about those sparkling lights? Does it ever shine the same time it did last year?

If your answer is YES, then it just means that it is CHRISTMAS time already. And this is the special season when the chilly air touches your skin, it will never fail you to bring you time and again to the happy moments you've had 365 days ago.

But this year for me is so special. This time, it'll be a whole lot different. Our HOME will be filled with warmth and love. For this year, we will be complete - I will be complete. As I write this blog down, I can't help my emotions to flow because I really feel the excitement. The kid in me is jumping up and down already.

December 18 will be the day. I know that it just dawned on me that there will be conflict. But I know that this day will surely turn this season from ordinary to special one. Come that day, I will be so happy.

Major negative, Major positive

How ironic it is to sleep last night with shattered pride and wake up today with our pride in glory days.

This is what I personally felt today as the events unfolds in our dearest country Philippines.

Yesterday happened one of the most tragic hostage taking to date in our country. Thanks to Capt. Mendoza and his villain-some act which put our dearest country in a big big hole. But then again, is he really the one to blame here or should we really point fingers to someone just for them to feel guilty of what they've done?

This is what I really hate about our culture. The "crab-mantality" culture of the Filipinos. There are a lot of things to be proud as a Filipino but there are also things to hate about our culture. When I am on my way to Makati yesterday, the cab driver told me what is happening. And then my reaction was " Ah! Talaga?". Hahaha! Funny but true. That was, for me, the most stoic answer that a cab driver would get after bringing a bad news. And we share some thoughts on how it can be solved. The driver even thought of making some fake documents just to make the hostage taker surrender himself and let everybody inside the bus go.

How I wish that it was that easy.

Later that night, things are worse than I thought. But then again, while I was watching the news I can't help myself but laugh on how the reporters react while covering the event. I understand that their job is very dangerous but hey I want to laugh. And it ended in the death of Capt. Mendoza. May his soul rests in peace.

And then, the cyberworld became very active. Ideas here. Thoughts over there. But what we can only do is think of the "could have beens". What the police could have done. What the local government could have provided. What the national government could have given. And all this came up after a very TRAGIC incident. Yes I agree that there are lapses on how the policemen operated. But I think, we should still take our hats off because they have done their part. And it is time for us to do ours. Pay our due taxes. Help other people as much as we could. And most importantly, not to point our fingers to other people.

Today is the Ms. Universe pageant. Although the telecast on our local network is delayed, there are updates thru the cyber world that kept me ahead of the pack. Everyone was so ecstatic when Ms. Venus Raj made it to the top 15. The internet savvy expressed more pride when she made it to the top 5. But when she had lapses while answering in the Final Question and Answer portion, everybody started to express their disappointment. And it seems that they hate to be a Filipino at that very moment. And then I was able to read the "could have beens" again. She did her best but for some of us, it was not enough. She can only do so much. And what did she gain, criticism. Holy cow! From your fellow countrymen.

Life is not a Word document that you can edit. Life is not a machine in the making that when you had a mistake in putting some parts, you can buy the more appropriate one so that everything will be fine. Life is all about life. Living the present. Thanking the past. Looking forward to the future. Pointing your finger to someone won't help at all. Let's take everything as it happens. Let's learn to live our lives.

P.S.

This blog is just an opinion of the writer. It doesn't intend to hurt someone. It is intended for sharing of thoughts.