Top Ten Weight Loss Myths

1) Lose 30 pounds in 30 days. What they don’t provide is the end of this story. It’s not healthy, it’s not true, and any rapidly lost weight will be rapidly regained.


2) Fat is bad for you. Some fats are unhealthy, but many are actually good for you. Fats contain essential fatty acids and fat-soluble vitamins.


3) Carbohydrates are bad for you. This is trendy and just too broad to make sense. Carbohydrates are the only source of many vitamins and minerals needed for good health, and they are the only source of dietary fiber.


4) Lose weight by not eating. Starving deprives the body of essential nutrients, slows the metabolism and may even lead to illness. Quickly lost weight is predominantly muscle mass, which is rapidly regained once eating has resumed.


5) Don’t eat after 6 PM. It’s not when, it’s WHAT!


6) Salad bars are healthy. Not if you choose the bacon, cheese, croutons, fried foods and oily dressings. You still must be careful about your choices.


7) Diet sodas aid weight loss. There are no data confirming this. It’s just not true.


8) You shouldn’t step on a scale. Checking your progress once a week can be motivating and help to keep you on track.


9) You can lose weight with a pill. Pills aren’t new. They’ve been around for years in one form or another, with horrendous side effects.


10) You have to join a gym. The important point is to find some physical activity that you will perform on a regular basis, regardless of the location.


Source: American Dietetic Association. www.eatright.org

Folate: The Cell Builder!

Folate gets its name from the Latin word “folium” meaning leaf-very appropriate, as leafy greens such as spinach and kale are good sources of folate.
Folate (folic acid) is a water soluble B vitamin needed for building new cells and for cell maintenance. Folate is used to make DNA and RNA, cell building blocks, and helps to prevent changes to DNA that may lead to cancer. Folate is required to replace the cells lining your digestive tract every few days and all of your oxygen-carrying red blood cells every few months. Folate also helps repair all wounds, aging or damaged cells and maintains the normal conversion of homocysteine to methionine (increased homocysteine levels are a marker for heart disease). In view of the evidence linking folate intake with neural tube defects in the fetus, folate is a critical nutrient for women of child-bearing age. Folate naturally occurs in food and folic acid is the synthetic (vitamin pill) form.


Daily recommended intakes:


Females and Males 14+ years: 400 micrograms/day
Pregnant women: 600 micrograms/day
Lactating women: 500 micrograms/day
Foods rich in folate include fortified pasta, breads, cereals and rice, asparagus, spinach, beans, black-eyed peas, chickpeas, lentils, oranges, broccoli, corn on the cob, mustard greens and tomoto juice.

 

Source: Mckinley Health Center; University of Illinois at Urbana/Champaign