by Bret Smith CPT, B. A., B.S. | Move Strong Studio
Barely a week goes by where I don’t read an article or post about fitness and nutritional myths supported or debunked by the latest research. Yet again and again I am left with the mystery of what those myths really mean- if anything. The bombardment of information regarding nutrition and fitness continues to move away from the central issues of finding what works, sticking with the plan and managing self-care. There are distinct pillars that support the foundation of optimal health and straying from the tried and true for the sake of shortcuts will only lead to struggle and disappointment.
Taking chocolate and wine, for example, research continues to suggest highly prized “health” benefits for both. Too often we are flooded with study after study regarding the nutritional benefits of each – and don’t get me wrong I am a huge fan of both, with one caveat: that they are not over consumed. We are lead to believe all the good news and next thing we are having a bottle of wine and couple chocolate bars for dessert every night because you know if a little is good then more must be better! What is left out of the equation is the need for moderate amounts while avoiding the caloric cost. A glass of wine has as many calories as a donut. Chocolate contains significant amounts of fat and sugar and not just any chocolate will do. Minimally processed dark chocolate is the true healthy option so that leaves out milk and white chocolate. Besides, the beneficial nutrient values of each continue to be in question and potentially could blow up any sound nutritional plan. Personally, I place more value on the enjoyment of wine and dark chocolate knowing that I can do so healthily and responsibly rather than get caught up in the hype of oversimplified reports on scientific research.
One of my favorite myths is that a “cheat day” must be part of the weekly meal plan. Not so fast. The way I see it this would make even the strongest willed person just start counting the days until it becomes a free-for-all feeding day. Why not just build these “cheats” into the daily plan so (1) they are not missed as much and (2) the benefits of healthier eating choices are a constant. Ultimately with sound nutritional balance the desire for such “cheats” will wane. More often the emotional attachment associated with our cheat foods will drive the cravings and realistically it takes time to replace one behavior for another through support, accountability and flexibility.
No matter what you continue to read carbs are not the enemy nor fats nor protein. Vilifying one macro nutrient over others continues to be a pervasive argument in many diet books, plans and publications. Some cultures around the world subsist quite well primarily on meat and fat. There are others that eat mainly grains all without the levels of disease and obesity we see in the U. S. The common thread is that the human body is environmentally adaptable and it will thrive in a multitude of nutritional variances. Do carbs offer nutritional benefits? Yes! Fats? Yes! Protein? Of course! The takeaway here is that our bodies will benefit from an omnivorous approach meaning the variety of each macro nutrient is healthy and beneficial.
Diets remove freedom of choice and limit food options. Myths build an audience that follows what may or may not be scientifically substantiated and create fads. Promoting blanket coverage-type approaches to fitness and nutrition practices fails to take into account the individual and limits adaptability. Myths and mysteries in the fitness and nutrition world are murky and knowing which way to go is often marked by frequent dead ends. Beyond the noise lie the truths of what works in seeking healthy approaches to eating, exercising and living well. The trick is to listen, filter and understand.
Eat well, train hard and move strong!
