3 Reasons Why Counting Calories Isn't as Easy at It Seems

Calorie counting is easily one of the most effective ways to lose weight. Flexible dieting (or “IIFYM”) has become one of the biggest nutrition crazes as of late, with fitness influencers posting the macronutrient breakdown of their meals. They weigh their portions and track their intake. While it has been proven that a caloric deficit will ultimately result in improvements in body composition, the story isn't quite so clear cut. In fact, you may be counting your intake and misinterpreting what all of that information means.

A kilocalorie, more commonly referred to as a “calorie,” is the amount of heat that is required to raise the temperature of 1 kilogram of water one degree Celsius. While we still have a lot yet to learn about the science of nutrition and digestion, there are a few ways in which your caloric estimates may be inaccurate.

Calorie labels aren't always accurate.

Your body breaks down all foods differently, depending on their chemical and nutritional profile. For example, researcher Janet Novotny and her colleagues tested the nutritional content of walnuts. She found that we metabolized about 21% less energy than was predicted by the labels. So, a serving of walnuts might say that it is 180 calories, but we are only possibly absorbing about 145 calories. That is a pretty substantial disparity in caloric intake!

Additionally, Gebauer at all tested different types of almonds (whole unroasted, whole roasted, chopped roasted, and almond butter) in equivalent quantities. Surprisingly, the body absorbed the most calories from the almond butter, followed by the whole chopped roasted almonds. Subjects absorbed the least amount of calories from the whole unroasted almonds. It seems as though the roasting process changes the structure of the almond's cells allowing our bodies to digest more of the nut. It appears that if you're looking for the greatest bang for your buck with nuts, the raw variation is far superior to a nut butter. The exact reason for this phenomenon is unknown to date.

Another study done by Carmody et. al. concluded, "...cooking substantially increases the energy gained from meat, leading to elevations in body mass that are not attributable to differences in food intake or activity levels." This means that we are able to absorb more calories from cooked meat than the equivalent amount of raw meat. Here, the cooking process alters the way it is digested and used for energy, in that our bodies can extract more chemicals from cooked food, as they do not have to work as hard to break them down. That is to say that one would expect to consume more calories from a well-done steak than from an equivalent sized medium-rare steak.

Dr. David Bauer notes that "calories are created equal, but their availability from foods is not equal." So what we do with the calories we consume is highly variable based on the processing (or lack thereof) of those foods.

Dietary fiber can influence weight loss.

The USDA recommends that women get about 25 grams of fiber per day, and men get 38 grams per day, yet some estimates report that many people only get 12-18 grams per day. A few studies have guessed that fiber can influence not only our satiety (leading to a decrease in caloric consumption), but also the size of our waists.

A study done by Du et. al. of fiber intake in European citizens over the course of  about 7 years found an inverse correlation between cereal fiber intake and waist circumference. This means that individuals who increased cereal fiber consumption had smaller waistlines. There was a less significant effect with fiber from fruits and vegetables.

Again, these changes in body composition may be due to the feeling of satiety that comes from an increase in fiber intake, but that is still poorly understood.

So, if you eat 500 grams of oats, the overall satisfaction is going to be very different than eating 500 grams of chocolate crispy cereal. You may find yourself hungry within an hour after eating the gummy worms, whereas the equivalent amount of oatmeal could keep you full for hours on end. If you're in a caloric deficit, it's ideal to choose foods that will give you the most volume for your calories. Our bodies cannot convert certain types of fiber (insoluble fiber) into energy, and thus, it isn't fully digested and you may not absorb as many calories from it.

Your gut bacteria influences the way you digest food.

Now, the science of the gut microbiome is quite new. There aren't a lot of papers (especially not using human subjects) dissecting the gut's influence on weight gain, but the current body of evidence seems to show clear differences in the microbiome of lean versus obese populations.

Research comparing the gut bacteria in lean and obese twins found that obese individuals had a smaller variety of gut bacteria than did their leaner twins. This discussion becomes one of the "chicken or the egg," in that we do not know if the gut bacteria changes due to fat gain, or if those with a specific type of gut bacteria are more prone to weight gain in the first place. Research over the next few years will dissect this topic more.

One case study of a woman who got a fecal matter transplant from her overweight daughter (yes, that's exactly what it sounds like) demonstrated considerable weight gain after the procedure. These procedures are typically done to eliminate harmful gut bacteria, but the side effect of an increase it fat mass was unexpected. Nearly 16 months after the procedure, the woman gained about 34 pounds. After another year-and-a-half, she gained an additional 7 pounds, despite participating in an exercise program and a liquid protein diet prescribed by a medical professional. She was tested for thyroid dysfunction to no avail. While this is a study of n=1, it lead some researchers to speculate that gut health may have a significant impact on body composition.

For now, researchers believe that some individuals with less diverse microbial communities may be more likely to gain body fat, despite their dietary habits. Some individuals can slash their caloric intake down to a mere 1,200 per day and still hold on to ample amounts of body fat.

In short, even if you’re tracking your calories closely, your estimates may be 15-20% off based on the types of foods you eat and the microbes in your gut. If your weight loss is stalling, there might be more to the story than meets the eye and you may have to tinker around with your diet to yield better results. Overall, it’s helpful to consume foods in their raw, unprocessed form (when possible) as it is likely that your body will absorb less energy from them. Additionally, more fibrous foods will keep you fuller for longer periods of time. Ultimately though, your gut bacteria may be to blame for weight gain or weight loss plateaus.

The Benefits of Cheating & How to Bounce Back After a Binge

I'm really excited to have my friend Sara back as a guest contributor! She previously wrote a fantastic article on the importance of proper meal timing.

I had approached her about writing this article, because I feel as though binging is something that everyone has fallen victim to, and there is a tremendous amount of guilt surrounding it. This article should give you peace of mind that you can still stay on track towards achieving your goals despite bumps in the road.

The Benefits of Cheating & How to Bounce Back After a Binge


People binge and eat foods that are blatantly bad for them all of the time, whether they have an excuse to do so or not. Those who work hard and eat healthy tend to turn to "cheat" meals or days to grant them a time to indulge in their favourite treats and/or shove as much food in their faces as they possibly can.

Whether you enjoy the powerful taste of something unhealthy or you sometimes want to just stop counting the calories, going into your mouth for once… it’s okay. I’m not saying it’s okay or healthy to binge eat and consume hefty amounts of salt and sugar all day, every day, or even very often. What I am saying, is that once in awhile it’s completely okay, and maybe even necessary, for you to take a break from ‘healthy’ and just enjoy yourself.

One meal or even one day of binge eating or sugary snacks will not set you back or completely throw off your progress. It can if you let it, but as long as you stay aware and in control of what you’re doing, you don’t have to crush yourself with guilt every time it happens.

The Benefits of Cheat Days

Breaking a Plateau

When I say some cheating may be necessary, I’m talking about people who are very persistent in their quest to dramatically change their body in some way or another. Those people, who eventually reach a plateau in their weight loss or gain, need something to shock their system into cooperating again.

That "shock" is a nice dose of hormones released from the body, and can be triggered by various things. The hormones insulin and leptin are a few whose release is driven by what you eat and when you eat it. They aren’t just controlled by food consumption, but that’s one of the easiest ways we can purposefully prompt that release.

Leptin and insulin are companion hormones, and the rising and falling of one can trigger the same for the other. Insulin release is triggered by the consumption of glucose, which is found in carbohydrates. Glucose is more concentrated in simpler carbs and sugars, and the shorter chains are absorbed faster, thus they have a much faster impact on blood sugar.

As insulin is released into the blood to prompt the storage of glucose, leptin is slowly released as well. Leptin is, most simply put, our feeling of fullness and hunger. As more insulin is released and more fuel is stored, leptin levels rise to tell the brain that you are satiated. Eventually leptin levels lower again when we start taking from those fuel stores, which prompts hunger and food seeking behaviour.

Leptin does not exclusively rise with insulin though, and it is heavily affected by our routines. For instance, the body suppresses your appetite while you sleep or when you get stressed out by releasing leptin, which lowers your metabolism. That way the focus can be put on your rest and recovery or a fight or flight response, instead of your hunger.

Whatever you decide to put your body through in order to get the results you’re looking for, eventually your hormones will adjust and your body will get used to your routine. These hormones are one of the main reasons that we reach plateaus, and in order to move past them, that routine needs to change. The stricter your routine and the harder you are on your body, the stronger it will fight back to adjust, and the more often you will have to throw it off course.

Strict eating habits can stress you out mentally. Having a day where you allow yourself to not worry so much about what you’re eating can be a psychological break for some people. Unfortunately, it can have the opposite effect on others. Instead, simply including a treat into their scheduled macro intake may be a bit less stressful and more rewarding, rather than breaking their normal routine measurements.

Using cheat days and meals as a reward and a source of motivation can be thin and shallow, but if you are starting up a new habit, sometimes rewards are necessary to keep you going. Shallow motivations involving rewards and punishments can be fragile, but if it keeps you going long enough to solidify that habit and find stronger self-improvement goals to motivate you, it’s better than not making any improvement at all.

If having a cheat day at the end of your week after completing several days of successful workouts is working for you, there is no point feeling guilty about it. The point of a cheat is to reduce your stress, not stress you out even more. The more control you have over the cheat day or meal, the less you are likely to stress about it or go overboard. Plan what you are going to eat, solidify your reasonings for allowing yourself that indulgence and enjoy it.

But what if something happens and you end up eating too much when you and your friends spontaneously go out to eat? Or you break your normal routine because you spotted your favourite dessert and couldn’t resist?

Regardless of whether you orchestrated a cheat or the cheat jumped you in an alleyway, if you feel like you’ve failed yourself by cheating on your carefully constructed meal plan, don’t. Dwelling on something that’s already happened is pointless, and the most best thing you can do is to focus on what you can do to recover now, and put yourself in control for next time, building a better relationship with your cheat meals.

Cheating Without Cheating

Small indulgences can be a lot easier on the body and mind to begin with, and require a lot less recovery afterwards. However, it can be difficult to change the definition of a cheat from ‘binge eating’ to simply doing something you wouldn’t normally do.

Cheating doesn’t have to be three pizzas or the whole container of ice cream–it can simply be something outside of the normal rules you hold for yourself. Have a fancy coffee with a bit higher sugar content at the end of a stressful work day. Have a drink or two at a special dinner with friends. Schedule in a day where you skip one workout to have an important bonding day with a significant other or a friend.

You can even press the definition of a cheat even further by simply adjusting your macronutrient ratio a few times a week to keep things interesting, or try a new type of exercise like swimming or sports that may not guarantee you burning the same amount of calories or using the same muscles you’re used to working. The key is to not limit yourself to just sugary and salty foods. Get creative in the ways you treat yourself, and have fun!

Although gentler and non-food/activity related cheats may not work to shock the system for those who are intent on breaking a strong plateau, they can be used as an alternative on days where you shouldn’t be cheating, but you’re craving something different. As long as you are in control and aware of what you’re doing there should be a decrease in stress, not an increase!

Recovering

If your control breaks, or your cheating sessions get really intense, it’s important to focus on your physical and mental recovery afterwards. Physically, it can be rough on your body to heavily spike sugars and hormones and mentally it can be difficult to stop the overwhelming guilt when something happens that you feel you had no control over.

Drink Water

An eating binge can be just like a drinking binge, and drinking lots of water (both during, if possible, and after) can help clear and balance the salt content in your body and combat any sort of dehydration. The best thing to do for your organs is give them a ton of fluid to flush your body. If your pee is clear, you’re doing a good job. Thirst can feel like hunger, so don’t start shoving any food in your face until you’ve had your fill of water first.

Coffee can help in a couple ways, and it’s the better option if you’re feeling stressed out and leaning towards a laxative. Don’t take a laxative. Resorting to abuse of anything that could be used for medical reasons is a terrible idea. It doesn’t matter how ‘natural’ the ingredients are. Unless it’s caffeine from normal coffee or tea, don’t play with laxatives to solve your problems.

Eat Well, Don’t Stress

Some will feel the need to overeat, because the energy from any simple, quick fuel may be long gone. Others may have little to no appetite at all. Some will be craving healthy to find balance, others will want more sugar and salt to continue feeding their cravings.

If you’re feeling like salty and sweet, stave off or have lighter versions, lightly salted nuts, fruit for sweetness. If there’s no appetite, force yourself to eat something small, and if you are able to, you can eat a bit heavier in the evening to meet your macronutrient requirements or replenish your energy stores.

Don’t overcompensate for anything you did during your cheat meal or day. You body is built to adjust, and it will return to normal on it’s own. For those who are hungry, you can rely a bit more on fats and proteins for your energy needs, but don’t cut out carbs completely. Going from a blood sugar high to a blood sugar low isn’t balance, and your goal is to restore that balance.

If you try to balance the scale yourself, you’re just creating more problems for your body to sort out, so try your best to simply return to your normal routine. It’s important to do what you need to do to mentally stabilize yourself. The less stress you make for yourself after a binge, the easier it is for your body to focus less on dealing with that stress and more on recovering.

Exercise

Though some people may be able to jump into a heavy workout the next day, others may find that impossible. The same goes for exercise as it does for food: don’t overcompensate, and let your body focus on recovering. Even if you just put on your workout clothes and do 15 minutes of exercise a light workout can be very beneficial.

Getting your body moving and your blood flowing can wake up your system and start your engine up again. It can also ease some of the mental anxiety about overeating, but again, for those who feel overly guilty, it’s important not to go overboard and exhaust yourself at the gym. Starving yourself to “burn off what I ate yesterday” will only serve to add more stress to your body and will extend the time needed to recover and find balance again. If you intend to do a full workout, ensure you are fueling yourself properly both before and after. No excuses.

Physical and mental health are important. Failing is not the end of the world. Take care, take control and enjoy yourself!




Works Cited:

1. Hall, John E., and Arthur C. Guyton. Textbook of medical physiology. Elsevier Inc., 2006.
2. Margetic, S., et al. "Leptin: a review of its peripheral actions and interactions." International Journal of Obesity & Related Metabolic Disorders 26.11 (2002).
3. Patterson, Christa M., and Martin G. Myers. "How Leptin Controls the Drive to Eat." The Korean Journal of Obesity 24.2 (2015): 69-77.
4. Van Praag, H., Fleshner, M., Schwartz, M. W., & Mattson, M. P. (2014). Exercise, energy intake, glucose homeostasis, and the brain. The Journal of Neuroscience, 34(46), 15139-15149.

Having Your Cake and Eating it Too: A Flexible Approach to Nutrition

How many of you can say you've tried every new fad diet you hear about on the news? Every time I turn on the television, I see some new self-proclaimed nutrition expert who proposes a new philosophy on why people gain weight. Carbohydrates are often the first macronutrient to be held accountable for excess body fat.

I'm not gonna lie to you--I've been one of those girls who was afraid to eat a multitude of different foods that we proclaim to be "bad." I cut out gluten for a long time. I stopped eating dairy. I did sugar cleanses. In my own mind, I felt better, but realistically, I didn't really see any results. I would binge eat on the weekends, and then my previous efforts were null and void.

Recently, however, I made the shift to a more flexible style of nutrition. Many people have used acronyms such as "IIFYM" (If It Fits Your Macros) to refer to a more lenient diet.



Now, I want to first start by explaining what flexible nutrition is not. Even though a more flexible diet allows you to include a wider arrange of foods into your macronutrients for the day, that doesn't mean your body can, or should, subsist on a tremendous amount of crap. PopTarts taste amazing, but they provide hardly any nutritional value. You won't get your vitamins and minerals (micronutrients) from eating Ben and Jerry's. There's almost no fiber in a slice of pizza.

Because, let's be real, who doesn't love PopTarts?

What flexible nutrition allows you to do, however, is to "budget" some of your calories each day for foods that will keep you from going crazy. If you just eat brown rice, asparagus and chicken all of the time, it's going to start to taste pretty bad. No one likes monotony or restriction. Let's face it...the more someone believes he or she can't have something, the more he or she will want it! Previously, when I would limit my refined sugar intake, I would feel an overwhelming sense of shame when I would go off track. I saw cookies, and I would eat the whole damn container, because I had deprived myself for so long.

Now, I allow myself options. I first get my daily intake of Vitamin A, calcium, iron, Vitamin C, and so on, in check. Once those numbers have been fulfilled, I have some fun with my carbohydrates. I treat myself to some ice cream when my glycogen levels are low after my workout and I need to refuel. I have a cookie if I feel so inclined.

I track my macronutrients everyday, meaning I aim to get a certain number of protein, carbohydrates and fats. Anything that falls within those numbers is fair game. I get creative and enjoy the foods I eat.

For so many years, I spent time obsessing over food and feeling guilty for making poor choices. Now, I feel so much less inclined to over-eat, because I'm not limited in the types of foods I include in my meals. I prioritize whole foods first, and then I use my intuition to make great choices. I have, slowly, over 3+ months, lost 10 pounds. I spared muscle and strength loss, because I was eating according to my goals. This, for me, has been the most sustainable and mentally healthy way of eating. Dietary choices should be about sustainability first. Yeah, you may be "healthy" physically, but you also need to prioritize your emotional needs. If your diet is making you feel miserable, then what's the point? I want my clients to follow a nutrition program that they can maintain for life, not just something that will give them quick results until they inevitable crash and drown themselves in a mountain of pizza. (As wonderful as that may sound...)

Limiting your own restrictive eating habits can make a huge change in the way you think about food. You will improve your body composition, while still sparing your mental integrity. I think that sounds pretty awesome, no?

If you'd like more information about this, the IIFYM.com website has some great articles. Also, feel free to e-mail me at ariannalhoffman@gmail.com.

Carbs Are Not the Enemy

Dieters are always looking to wage war on the elusive cause for their weight gain. We live in a time of gluten free, dairy free, low carb, low fat, no sugar, low sodium, non GMO warriors of nutrition. Everyone seems to have a different "demon" on which to blame their excess pounds. "If you just take XYZ our of your diet, you'll lose all of the weight!" is a statement I've heard ad nauseam. Food companies are adapting--coming out with new products catered to the health craze of the minute.

You've probably heard friends and fitness professionals blab about how carbohydrates are evil and should be avoided or you will surely be slovenly and obese. I am here to tell you that carbohydrates are not, in fact, a vicious macronutrient out to kill you.

A while ago, I did a small survey, in which I asked my readers to define what they deemed to be "healthy" food, as it is often a blanket term used to market products to consumers. Many people wrote that they believed a diet lower in carbohydrates to be healthier.

Now, there are three main macronutrients, which are in every food you eat to a varying degree: protein, carbohydrates and fats. Each of these macronutrients are absolutely necessary (to an extent) in a healthy diet. For active individuals, the roles of these three are increasingly important.

I love me some carbohydrates.

Put simply, carbohydrates will give you energy for your workout, and they will also help you recover once you're done. If you find that you're dragging through your training sessions or you're not fully recovering from them, perhaps you need to increase your carbohydrate intake.

According to the Poliquin Group, "a large review found the greatest benefit of a 6.5 percent increase in athletic performance from taking between 0.9 g/kg/hour of exercise of carbs with 0.2 g/kg/hour of protein. Both longer duration, high-intensity (such as team games) and endurance exercise lasting more than 2 hours can benefit from carb supplementation."

Other studies have surmised that lower carbohydrate diets may impair cognitive function, which is crucial for optimal performance in sport or in the gym. [1] In particular, Batatinha et. al. found that gymnasts consuming post workout carbohydrates fell off of the balance beams fewer times than their placebo counterparts.

Carbohydrates, in conjunction with protein supplementation is presumed to have an additional anabolic effect. One study in particular found that "the addition of protein to a carbohydrate supplement may [...] increase the rate of glycogen storage due to the ability of protein and carbohydrate to act synergistically on insulin secretion," and another study "[concludes] that postexercise [carbohydrate] and [carbohydrate-fat-protein] nutritional supplements can increase glycogen resynthesis to a greater extent than Pl for both men and women." It can be deduced that these macronutrients, when consumed immediately after exercise, have a tremendous benefit for recovery and muscular hypertrophy (growth).

Put simply, carbohydrates are digested quickly by the body, and are an excellent choice for fuel for your workout that won't give you a cramp or leave you feeling groggy. Research suggests that carbohydrates facilitate protein absorption by the muscles, and can help improve focus and performance.

Personally, I try to have a substantial amount of carbs both before and after my workouts, and then eat higher protein and fat throughout the rest of my day. This is what I have found, through trial and error, to be most effective for me.

Does this mean you should go drown yourself in a bag of candy? Hell no. Any macronutrient (or all of them together) can cause weight gain when consumed in excess. I am a firm believer that no one macronutrient is to blame for fat gain. If you cut out carbohydrates altogether but still consume a tremendous amount of protein and fat throughout the day, your body composition likely won't change too much.

While some diet books give carbs a bad name, you may actually use them to your advantage, in moderation. The key is to find the optimal amount of carbohydrates for your needs. Obviously, more active people will need more carbohydrates. Experiment with the timing and amount of your carbohydrate consumption and see what works for you!

Don't hate, carbohydrate.
(Ha...ha?)

Why "Cleanses" are a Tremendous Waste of Time

Juice cleanses, or other similar food detoxes seem to be all of the rage these days. From the Whole 30, the 21 Day Sugar Detox, cayenne and lemon water cleanse, the options are seemingly infinite. Each one boasts claims that you will magically rid your intestines and other tissues of toxins or inflammation.

Before you get defensive, keep reading.

I should mention that I think, first and foremost, a healthy diet is the key to preventing or treating an array of different health problems, along with meditation, physical activity, and proper hydration. I believe fulfilling your micronutrient requirements (vitamins and minerals) should be high on everyone's list of priorities.

Now, let's analyze why (what I believe to be most) people start these cleanses in the first place: to lose weight and kickstart healthier habits. Perhaps you just got back from a vacation full of over-indulgence in junk food and alcohol. Maybe you put on a bit of unwelcome weight over the holiday season. Although I completely understand these frustrations, I think cleanses are a load of crap and a waste of money.

I am quite adamantly against them for a few reasons:

1. There is no "quick fix." When it comes to diet and exercise, everyone wants to see changes overnight. The fitness industry feeds on this desire to miraculously improve one's body as quickly as possible. Products claim to help you lose 20 pounds of fat in a month or gain 10 pounds of muscle in 3 weeks, but you must remember that these are just marketing schemes to coerce you into buying a product or subscribing to a new workout routine. The truth is that "health" is not a weekend vacation. A 7 day juice cleanse or a 30 day food detox is a start, but it is only the beginning of a lifelong commitment to wellness. Chugging down cayenne pepper for a week won't transform you into some immortal superhero!
2. Your calorie intake is too damn low! Nearly every juice cleanse I've seen brings you to around 1,000-1,300 calories a day. Unless you're in a vegetative state or you're 85 years-old, that number is way too small. If you're exercising, those numbers are along the lines of what I would call dangerous. There is no way your body can recover and progress if you're starving yourself. Not to mention, juice is low in protein and devoid of most of the fiber that comes with fruit and vegetables, so you won't feel full after consuming these juices. I'm willing to bet that your juice-only diet will leave you feeling lethargic and foggy, rather than leaving you alert and ready to take on the day.
3. It's not sustainable. I advise my clients to eat everything in moderation. I do not recommend they explicitly cut out certain foods, because, well, they're going to crave those foods nonstop! Of course I want them to eat their greens and fulfill their protein requirements, but I don't want them to go crazy in the process! Diets like the Whole 30 have an absurd amount of "no-no" foods. White potatoes, grains, dairy, refined sugar and legumes are all off limits for Whole 30ers. First of all, it can be pretty tiring to have to turn down your mom's meals because it contains XYZ, and second of all, it reinforces a disordered relationship with food! Even if you complete 30 days of "clean eating" with no cheats whatsoever, guess what you're probably going to do on day 31 or day 45? You're probably going to go on a binge-eating spree and scarf down every food you just limited from your diet for the past month and send your digestive system into agony. Why bother cleansing your system if you're only going to inevitably return to your old eating habits? Why limit your cookie intake for four weeks, just so you can snort an entire sleeve of Thin Mints afterwards?

Your kidneys and your liver are organs whose prime function is detoxification. They are more than capable of that job with or without your cleanses. The weight loss industry throws around words like "inflammation" to create fear or buzz. Commercials leave people believing they have chronic inflammation, food allergies and toxins they never even knew about before.

There aren't yet any studies to suggest that these types of cleanses actually serve any benefit to you or your body, but yet tons of "nutrition experts" swear by anecdotal evidence or bogus allegations.

I believe in moderation. If you want to have a piece of cake, have it. Just make sure you're not having the entire cake to yourself, and prioritize nutrient dense foods. Spend your whole day eating food that will fuel your body and provide you with the vitamins you need to sustain organ function. Then, every once-in-a-while, have a snack, if you want one. You'll feel less likely to completely derail your progress and binge if you aren't so strict with your diet.

Drinking the occasional fruit juice is fine, but there's absolutely no need to go on a juice-only diet unless your jaw is fused shut or you have some sort of digestive issues that you'd like to alleviate. Avoid the marketing scams and find some balance in your nutritional habits. It's pretty well-recognized that crash diets don't work, so find one you're prepared to commit to for the long haul, not just a predetermined amount of time!

How Marketing Confuses the Meaning of "Healthy"

Many popular products like NutriGrain bars, FiberOne brownies, Nature's Valley granola are all presented as "healthy" alternatives to candy bars. I mean, "NutriGrain" contains the root words "nutritious" and "grain," so they must be good for you, right?

I don't recommend drinking these to substitute the vitamins in food...

Unfortunately, advertisers love to trick us into thinking our food choices are healthy. The phrases "all natural," "full of whole grains,"  or "low calorie" are slapped on the packaging and touted in commercials.  There are absolutely no necessary criteria for a company to boast "all natural" on its products. "All natural" does not mean organic, nor does it mean unprocessed. This is one phrase that tricks many consumers. Some people are more likely to buy a product they deem to have nutritional value, so they are drawn to these brands.

If you take one look at the ingredient label, however, you may be surprised by what you read. For example, take a look at the ingredients in a Nutrigrain bar:

"WHOLE GRAIN OATS, ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, VITAMIN B1 [THIAMIN MONONITRATE], VITAMIN B2 [RIBOFLAVIN], FOLIC ACID), WHOLE WHEAT FLOUR, SOYBEAN AND/OR CANOLA OIL, SOLUBLE CORN FIBER, SUGAR, DEXTROSE, FRUCTOSE, CALCIUM CARBONATE, WHEY, WHEAT BRAN, SALT, CELLULOSE, POTASSIUM BICARBONATE, NATURAL AND ARTIFICIAL FLAVOR, MONO- AND DIGLYCERIDES, SOY LECITHIN, WHEAT GLUTEN, NIACINAMIDE, VITAMIN A PALMITATE, CARRAGEENAN, ZINC OXIDE, REDUCED IRON, GUAR GUM, VITAMIN B6 (PYRIDOXINE HYDROCHLORIDE), VITAMIN B1 (THIAMIN HYDROCHLORIDE), VITAMIN B2 (RIBOFLAVIN), FILLING: INVERT SUGAR, CORN SYRUP, STRAWBERRY PUREE CONCENTRATE, GLYCERIN, SUGAR, MODIFIED CORN STARCH, SODIUM ALGINATE, CITRIC ACID, DICALCIUM PHOSPHATE, METHYLCELLULOSE, NATURAL AND ARTIFICIAL FLAVOR, CARAMEL COLOR, MALIC ACID, RED 40."

Wow! That's quite the laundry list of ingredients. I'm willing to bet you didn't even read through all of them. As you can see, these bars contain a ton of artificial flavoring, coloring and thickeners. Yes, there are whole grain oats on the list, but the oats are practically drowning in a sea of other predatory ingredients.

Each bar has about 11 grams of refined sugar. These are certainly not the best choice for someone who is looking to have a quick and healthy snack.

Now, I have four rules of thumb for eating well:

1. Eat foods with as few ingredients as possible
2. Eat foods with ingredients you can easily recognize and pronounce.
3. Eat foods that are minimally processed
4. Eat foods with a short shelf life

It's pretty safe to say that NutriGrain bars do not adhere to any of the four aforementioned rules.

In my opinion, it is best to stick to grocery shopping in the perimeters of the store (where you will find fruits, vegetables, nuts, meat, eggs, and other perishable items). You're better off avoiding the items that come in prepackaged containers.

Does this mean you can't enjoy these items in moderation? I've said it before, and I will say it again: absolutely not! I always allow myself to enjoy snacks every so often.

The purpose of this post is simply to illuminate the ways in which food suppliers will try to trick you into thinking that processed garbage is actually good for you. The majority of the food you eat should be nutrient-dense foods that will supply your body with the micronutrients and macronutrients it needs each day. Eat organic food when you can, and, if you eat meat, grass fed is always the better alternative. Avoiding processed foods will keep you feeling alert and energized throughout the day.

Don't allow advertisers to fool you.

What is "Healthy" to You?

The word "healthy" seems to take on a different definition in every magazine, every journal, every study and every book I read. Some people think low carbohydrate/high fat ("keto") diets are the way to go, while others preach high carbohydrate/low fat diets.

Working in the fitness industry, I've become kind of overwhelmed with the huge differences in opinion out there. People will swear to death that their diet is the best way to eat. Quite frankly, I'm pretty freaking tired of hearing it.

I created a survey for my readers and viewers, and I asked them to respond to two questions:

1. Which of these options do you associate with the word healthy?
2. Which of these dietary restrictions do you follow?

They had the option to pick as many answers as they wanted: gluten free, grain free, dairy free, Paleo, high carb/low fat, low carb/high fat, low/no sugar, low/no sodium, non GMO, cage free/free range, grass fed, IIFYM, high protein, vegetarian, vegan, organic, minimally processed, and then anything else they wanted to add.

Obviously, the responses were pretty varied. The number one, response, however, was "minimally processed." In my opinion, this is the phrase I would associate most with "healthy." If it comes from the earth, it's healthy; if it comes from a factory, it's probably not.

The books make excellent coasters...

The conclusion I've come to, based on my reading and my experience, is that there is no "optimal" diet. Forget all of those commercials telling you otherwise. The best diet, in my humble opinion, is the one that works the best for you! What is sustainable for you in the long run? What will make you excited to eat, without feeling like you're restricting yourself? If you're craving everything you can't have and you're miserable, there is no point in eating that way.

Eating healthy should not come with the loss of your sanity. Ideally, you want to feel energized, well-nourished and happy!

Find a way to eat well without deprivation. Eat intuitively, and eat minimally processed foods. I've said it before on my blog, and I'll say it again. If you stick to the food that comes from the earth, you don't need to count calories and stress out over food. If you want to eat a piece of cake every once-in-a-while, eat it! Eat well, and live happily.

Ending the 1,200 Calorie Myth

As the summer approaches, everyone seems to have one goal in mind: to lose weight and look great in a bikini. So how do you accomplish those goals? I'm willing to bet money that you said something along the lines of "diet and exercise." Well, you aren't totally wrong, but there's one myth of weight loss that I'm looking to dispel, and that is the idea that we need to drastically reduce our caloric intake to lose weight. Many diet products and "nutritionists" have contributed to this idea that we need to starve ourselves to get the bodies we want.

First of all, let me start off by saying how much I loathe the word "diet" in and of itself. The word diet is supposed to refer to our eating habits--it should not mean "depriving yourself of energy (calories)." I do not diet, and I never will. Rather, I attempt to eat clean, whole foods. I do not count my calories, and as a result, I never feel starved or undernourished.

Now that we've gotten that out of the way, let me explain a bit more. If you're looking for sustainable, healthy weight loss, extreme caloric restriction is not the answer! Just answer this for me: how do you feel when you're on a diet? Correct me if I'm wrong, but I'm gonna guess you said that you feel weak, hungry, or both. Here's the trap that so many girls (even myself) have fallen into: eating a small breakfast, maybe a banana or an egg, a salad for lunch and maybe another salad for dinner. While all of those foods are healthy, you're not eating nearly enough! Especially if you're exercising. 1,200 calories is enough food for a 10-year-old, at best. As a fully grown adult (or even a teenager), you should be eating way more than that. Now, I can't answer just how many calories you should be eating, because that all depends on your height, weight, gender and activity level. I can tell you, however, that it should definitively be more than 1,200.

"Food is an important part of a healthy diet." -Fran Lebowitz

Why isn't extreme calorie cutting helpful? You may see results in the short term, but I can promise you that neither your mind or your body will be able to sustain that for a long period of time. We need a certain number of calories just to maintain basic bodily functions (brain function, respiration, etc.), so if you're not feeding your body enough, you are sending your body into a panic. For women, restriction of calories can result in amenorrhea (loss of menstrual cycle), which, if sustained for long periods of time, can lead to osteoporosis. Additionally, if your body is desperate enough for fuel, it will start using muscle tissue for energy, and we certainly don't want that! Yes, you will lose fat, but you will also lose muscle along with it!

My best recommendation is, as always, to eat intuitively. Do not deprive yourself of the nutrients your body so desperately needs. If you feel hungry, eat food. If you're not hungry, don't eat! Make sure that the foods you are eating are nutrient dense so that you can get your daily recommended value of iron, Vitamin A, Vitamin C, etc. Step away from the packaged, processed crap on the grocery store shelves and head to your local farmer's market. This is something I will repeat constantly because I truly believe it: if you eat well, you will not feel hungry or deprived. You will be able to free yourself from counting calories and stressing over what to eat.

When I first started my fitness journey, I fell into the trap of trying to drastically reduce my intake. I went to the gym, walked to and from class, ate "well" (what I thought was "well" at the time), and I never noticed any change. My body wasn't getting the fuel it needed to sustain my activity level. My best recommendation is to play around with your diet and see what works best for you. Find out how much food you need to feel energized and satiated.

Remember that all calories are not created equal! Just because something is "low calorie" does not mean it is healthy! 100 calories of carrots and 100 calories of chocolate chip cookies are not the same. When you're planning your weight loss goals, make sure they are sustainable in the long term so that you can succeed and maintain your sanity at the same time.