Should You Change Your Diet?

From an article titled "21 Signs You Should Change Your Diet" posted on Yahoo! Health. If you fall into any of the categories below, then a red flag should go up that you might not be able to keep your weight down in the long run.

Dieting is a lot like looking for love: Many of us turn a blind eye to reality, choosing only to see what we want to see. Why? Because, at the end of the day, people don’t mind dealing with the negative side effects of their diet, so long as they’re reaching their better body goals. But if long-term success is what you’re after (and it should be), then it’s time to snap out of it and take a discerning look at your approach to weight loss. Not sure if your diet is a winner? Vet yours against our list below to find out if yours may ultimately leave you with love handles and muffin tops.

1. It Makes You Pull a 180

If meat and eggs are cornerstones of your diet, turning to a vegetarian or vegan diet to lose weight will likely fail you in the long run. Typically eat on the run? Then a diet that requires extensive home cooking probably isn’t the best fit. If your plan isn’t compatible with your lifestyle, the odds are good you’ll fall off the bandwagon and regain the weight.

2. You’re Dreaming of the Drive-Thru

If you constantly find yourself dreaming of the drive thru and fantasizing about French fries it may be a sign that you’re not giving your body the nutrients it needs, says registered dietitian Cassie Bjork of Healthy Simple Life. “Many diets cut fat since it’s higher in calories than protein and carbs, but this tactic can backfire by increasing cravings. A simple way to keep cravings at bay is to add a couple of tablespoons of healthy fat like avocado, olive oil, nuts or seeds to all of your meal and snacks. These healthy fats will keep your blood sugar levels stable and ward off sugar cravings, which will ultimately aid weight loss!”

3. You Eat Everything In Moderation

Diets that allow you to eat everything in moderation may seem smart, but some experts say that they may backfire. “Though it can be scary to imagine completely cutting out the foods that you love, eating everything in moderation is actually near impossible—especially when it comes to foods with addictive properties, like sugar. More often than not you’ll find yourself going back for more and more which can slow your weight loss results,” explains Bjork. “That’s why it’s more beneficial to completely cut out the foods that increase your cravings and keep you wanting more.” For example, if you know that chocolate is your #1 trigger food it’s best to cut it out altogether rather than trying to stick to one small square.

4. You Cut Out Major Food Groups

On the other side of the equation, diets that forbid entire food groups like carbs or dairy aren’t sustainable either. Unless there’s a medical reason to scratch something from your diet—like lactose intolerance, for example—we advise against it. The reason: If cutting out a certain food helps you shed weight, you can sure it will cause the weight to pile back on as soon you start eating it again.

5. You’re Constantly Binge Eating

Constantly find yourself downing entire cartons of ice cream or sleeves of cookies? Despite what you may think, it’s not because you have a lack of willpower. In fact, it’s likely a sign you need to change up your diet. “Binging is your body’s way of responding to not getting the nutrients that you need—it’s a biochemical response and signal from your brain that you’re not giving it what it needs,” explains Bjork.

6. It’s Really Convenient

There’s no denying that prepackaged meals, shakes and bars make dieting and portion control a no-brainer, but let’s face it, you’re not going to stay on the program forever so gaining the weight back is practically inevitable. “After a while, people tire of the same menus, the same pre-packaged foods, bars, and shakes and want to eat what they enjoy. They want to go out to eat with their friends and invite their family over for meals. For most people, it is simply unrealistic to stay on these programs indefinitely.”

7. You’re Irritable and Hangry

No one knows the meaning of “hangry” quite like someone on a diet. When people first cut back on calories and carbs it can make them crabby—mostly because their blood sugar levels are low, explains registered dietitian Isabel Smith. To counteract your irritability, try adding more carbs to your plate. The nutrient is essential to the body’s production of serotonin, a feel-good chemical that’s produced in the brain.

8. You Plan Your Life Around Your Diet

There’s a fine line between being committing to a weight loss plan and being obsessed with it. If you plan your entire life around your diet, it may be hard to stick to in the long run. Parties, dinner with friends and eating at restaurants are a big part of life—and things you’ll want to partake in without fear of weight gain. A smart, sustainable diet is one that will allow you live a fun, fulfilling life—all while losing weight and getting healthier.

9. You Have Major Skin Issues

If you’ve recently started to break out or develop wrinkles, it may be a sign that your diet isn’t healthy. “Skin issues are frequently a result of inflammation, which can occur if someone is following a diet that’s low in fat and high in carbohydrates,” says Bjork. “Once in the body, all carbohydrates turn to sugar, a nutrient that causes inflammation.” Vitamin and mineral deficiencies and consuming too few fatty acids can also wreak havoc on your skin.

10. Everyday is a Bad Hair Day

“While the biggest predictor of lush, beautiful hair is heredity and age, diet plays a role, too,” says Palumbo. “A poorly planned diet that’s low in calories, protein, iron or fat can result in thinning, brittle or dull looking hair.” The goods news is that it’s totally possible to undo the damage. To boost your hair’s luster, Palumbo suggests enjoying plant oils and oily fish like tuna and wild salmon.

11. You Can’t Stop Shivering

Despite the fact that your thermostat reads 70°F, your teeth are chattering. Unless you have a fever, it’s likely a sign that something with your diet is off. “Low-carb dieters are at risk of developing a low thyroid function, which can make it difficult to regular internal body temperature,” says Bjork. Don’t just ignore your cold fingers and throw on a sweater—head to the kitchen and make yourself a delicious bowl of oatmeal. After you’ve added more carbs back into your diet, the constant chill and chattering teeth should subside.

12. You’re Down In the Dumps

When it comes to the connection between omega-3s and depression, study results have been mixed. Though some research shows no mental health effects of consuming—or not consuming—the nutrient, other reports say that eating too few omega-3 fatty acids (which are found in foods like olive oil, wild salmon and walnuts) can make people more susceptible to the blues. If your change of mood came around the same time as your change of diet, a lack of fatty acids might be to blame. Thankfully, if you up your intake of the nutrient you should feel like your old self in no time!

13. Your Memory Is Zapped

Lost your keys—yet again?! Your crappy diet may be to blame. According to recent reports, what’s bad for your heart is also bad for your brain and memory. In one Annals of Neurology study, women who ate the most saturated fats from things like butter and burgers performed worse on thinking and memory tests than women who ate the lowest amounts of these fats. To keep your memory sharp, cut back on those huge burgers from the McDonald’s Menu and add more fruit, vegetables, whole grains beans, nuts, seeds and lean proteins and low-fat dairy to your diet. “These foods provide the vitamins, minerals, flavonoids and antioxidants that keep our brain cells at peak performance,” says Palumbo.

14. You’re Tired All the Time

If carrying your little one down a flight of stairs feels like a challenge, your diet may be to blame. “Being tired or constantly fatigued is your body’s way of conserving energy when it’s not getting enough of what it needs. It’s a result of your metabolism slowing down—the opposite of what you want to happen for weight loss, ” says Bjork. Smith concurs. “When you don’t eat enough protein, for example, the body will start to break down stored proteins in the form of muscle and other tissues. This can shrink your muscle mass, making workouts and everyday physical activities more challenging.” Other possible culprits: Processed and sugary fare. When eaten in excess, these foods can mess with your blood sugar levels and leave you feeling drained.

15. You Have Digestive Issues

Digestive discomfort, constipation, and diarrhea can all be signs that your fiber intake is out of whack. If you’ve been eating a lot of processed foods or recently cut back on carbs (but didn’t up your intake of fibrous produce), you’re likely not eating the recommended 28 grams of daily fiber. On the other hand, if you’ve recently started eating whole grains, beans and produce, you may have increased your intake too quickly, which can also cause discomfort. To counteract your belly issues, wean yourself onto higher fiber foods, starting with small portions. Another trick: Sip a large glass of water with every high-fiber meal. Fluids help to move fiber through the digestive tract, preventing bloat and discomfort.

16. Your Cuts Don’t Heal

“Whether you’ve cut yourself while shaving or nicked your finger while chopping veggies, eating a healthful diet can optimize the amount of time needed to heal your wound,” says Palumbo. Protein and vitamin C both play vital roles in wound healing, so it’s important to consume sources of each nutrient daily. “Good sources of vitamin C include red bell pepper, papaya, green bell pepper, broccoli, strawberries, tomato juice, cantaloupe mango, cabbage and even potatoes,” says Palumbo.

17. You’re Workouts Are Dragging

“Carbs are the first line of use for energy for the body, so when muscle stores of carbohydrates are low, it can make some people feel lethargic and less able to sustain a high-intensity workout,” says Smith. Dial up your carb count before your workout to ensure you have enough energy to blast away belly fat. And afterward, do the same. This will ensure you’re replenishing lost energy stores so you can hit the gym again tomorrow.

18. You’re Always Sick

Sure, protein helps your abs and glutes look lean and ripped, but more importantly, the nutrient helps us remain healthy. “Protein is needed to keep our immune system running,” says registered dietitian nutritionist Elisa Zied. “If you don’t get enough protein from your diet, the proteins in your body that fight off invaders like bacteria and viruses will be broken down and used for fuel. This makes it more difficult for the body to fight infections so you might find that you experience more frequent colds and illnesses.”

19. You’re Secretive About your Diet

When you’re trying to clean up your diet or lose weight, there’s no need to post about it 24/7 on Instagram, but if you feel like you need to avoid the subject altogether because you’re afraid you’ll be judged for your super-strict regimen, you may be suffering from disordered eating. If you know deep down that your regimen isn’t good for you, and you can’t—or don’t want to—change things up, you should seek help. The National Eating Disorders Association’s website is a great initial resource.

20. Your Progress Has Stalled

At first you were losing weight faster than a contestant on “My Diet Is Better Than Yours” but lately, your progress has been stalled—and it might be because you’re not getting enough carbs. “A low-carb diet can stall weight loss because if you suddenly eat fewer carbs, the liver tries to make up for it by producing sugar,” says Bjork. “When blood sugar levels rise, the pancreas secretes insulin, your fat-storing hormone, so you store fat instead of shedding it.” The good news is that carbohydrate cycling can counteract this. “One day each week, add in more carbohydrates than you normally would,” says Bjork. Don’t down an entire loaf of bread, though. An extra sweet potato or piece of fruit should do the trick!

21. You Get Bad Headaches

While getting headaches from time to time is normal, having them every day after changing up your diet plan may be a sign you’ve taken things too far. “When you don’t eat enough carbs or food in general, blood sugar levels can dip and cause headaches,” says Smith. To keep the pounds coming off and head-pounding pain at bay, incorporate some carb-rich, produce like apples (one of the Best Fruits for Weight Loss), pears, and carrots into your daily diet.



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Eating Right - 15 Biggest Food Myths

We have been saying that the "Chair of Health" has four legs: Eating Good, low glycemic foods and avoiding bad foods; taking high quality pharmaceutical grade supplements; getting some moderate physical activity; and, avoiding toxins and toxic environments.

You are not going to get even close to the nutrients your body needs with today's foods. If you add in today's hectic lifestyle, it makes it even harder. Without the proper nutrients your body's immune system has no chance to fight off the ravages of oxidative stress. Oxidative stress causes inflammation which can result in many forms. For some, like me it was increased knee joint pain and back problems. Others could be heart disease, diabetes type II and a host of other degenerative diseases.

Anyway, back to eating right and avoiding bad foods,.....this article was recently published on Yahoo! and contains some decent information concerning food myths.

15 Biggest Nutrition Myths
By David Zinczenko with Matt Goulding
May 20, 2011

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.

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.

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. The American 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.

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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