We are constantly bombarbed by “cutting-edge” research that often causes dietary confusion. Several years ago, eggs were “bad”, but now they’re “good”; diet soda was a great way to lose weight, but now is correlated with obesity; chicken was considered a lean protein source, but now might be laced with unhealthy hormones. Often it’s enough to make your head spin. In this article, I’d like to dispel 7 nutritional myths that may help clear some confusion and put you one step closer to achieving perfection in your weight loss or fitness routine.

Myth #1: Fat-free yogurt is a great tool in a weight loss diet.

Much of the yogurt at the grocery store is basically a sugar smoothie. Key

lime
pie, kiwi-raspberry, strawberry-banana - you name the flavor or the fruit, and
usually it means that heavy doses of sugar were added to generate that particular
flavor. Often, the actual “fruit-at-the-bottom” is a low-quality fruit that was too
damaged or over-ripe to sell for raw produce. Your body’s reaction is a hormonal
response that induces fat storage and an increased appetite! Instead, use plain, no-
sugar added, fat-free yogurt, and add your own fresh fruits, berries, or nuts. Never
feel pressured to finish the whole container - that’s what the lid is for! Often, a
small container of this healthy yogurt can extend to 2 or 3 separate snacks.

Myth #2: Cholesterol in eggs is bad for your body.

Cholesterol is an essential component of our cells, as well as a crucial element
of the anti-inflammatory response, which we know is high in the presence of stress,
alcohol, injury, and even exercise. Natural sources of cholesterol actually
*contribute* to your body’s overall health! A good egg contains enough of a
compound called lecithin to help breakdown most of the cholesterol present in the
egg itself. Unfortunately, an egg is often accompanied by a huge slice of frying
butter, a couple strips of bacon or sausage, or even an evil breakfast pastry. Instead,
try this for breakfast - fry an egg in just a few drops of olive oil, and eat over a bowl
of oatmeal - you’ll elevate levels of good cholesterol, increase fiber intake, and start
the day with a great surge of protein. And if you’re on a lower fat percentage diet,
ditch the yolk, and eat the egg white only.

Myth #3: Saturated fat is the primary contributor to heart disease.

Actually, saturated fat in the form of animal meat was around long before the
surge of heart disease in modern man. During the time that heart disease has
become prevalent in America, consumption of saturated fat from animal sources
actually decreased, while consumption of trans-fatty acids and hydrogenated fats in
the form of margarine, shortening, and refined oils increased! This pattern,
accompanied by a sharp rise in sugar intake and a gradual decrease in

exercise
levels, is the real culprit for the modern day heart disease epidemic.

Myth #4: Drinking diet soda and using artificial sweeteners helps to control weight.

Artificial sweeteners still stimulate your digestive system receptors, causing the
brain to go into “eating mode”. However, with no food present, the body is not
satisfied and the appetite powerfully craves real calories. Not only do artificial
sweeteners actually *increase* your appetite in this manner after consumption, but
they often are accompanied by many of the acids and chemicals in soda that can
cause intestinal distress, and even brain and nervous system damage. Instead of
using artificial sweeteners or consuming diet compounds, try using honey
(preferably natural), herb sweeteners, fruit, or natural, raw sugar

to sweeten your
food. But regardless of what you choose for sweetener, remember that the hormonal
response to any sweet compound switches your body into fat storage, appetite-
increasing mode, so everything in moderation!

Myth #5: You should never eat before bed.

Some individuals rapidly burn carbohydrates, and if they are following the
“don’t-eat-2-hours-before-bed” rule, they often become hypoglycemic during the
night, which can disrupt sleep patterns, growth hormones, and the immune system,
causing them to wake up grumpy, hungry, starved, and in maximum fat-storage
mode! Test yourself - if you don’t eat 2 hours before bed, do you lie awake hungry
at night, or tossing and turning as your appetite plows full speed ahead? Are you
ravenous upon waking? If

so, try a light meal before bed that mixes protein and fat.
This will slow carbohydrate metabolism and leave you satisfied for a longer period
of time. I recommend a small handful of almonds, walnuts, or sunflower seeds, or if
you’re allergic to nuts, try a few avocado slices, olives, or lean turkey breast or
chicken.

Remember, everyone has a different body, and there are very few “rules” that are
directly applicable to the entire population. Don’t be afraid to experiment with your
diet to find out what is best for your particular system. If you find that you need
more direction, a personal trainer can perform a complete dietary analysis, and
provide you with tips and tricks that are

more specific to your body type and eating
habits. All you have to do is keep track of exactly what you eat, when you eat, and
how much you eat for 5-7 days. Pacific Elite Fitness, an online personal training
system, provides clients with useful dietary logs to make this an easy process. You
can e-mail me for more information at elite@pacificfit.net.

Personal trainer and fitness coach Ben Greenfield runs the online training website
Pacific Elite Fitness, and holds Bachelor’s and Master’s degrees in Sport Science and
Exercise Physiology, as well as certifications from the National Strength and
Conditioning Association as a Personal Trainer and Strength and Conditioning
Coach (NSCA-CPT & CSCS). For over 6 years, Ben has coached and

trained
professional, collegiate, and recreational athletes, and helped hundreds of
individuals achieve their personal fitness goals. For more information on online
personal training and fitness, contact Ben at [mailto:elite@pacificfit.net]elite@pacificfit.net or visit http://www.pacificfit.net