Reading articles and research papers on plastic surgery and
dealing with procedures all day long, does not mean that I can disconnect
myself from remembering that plastic surgery and nutrition are closely related
… However many surgeries one undergoes, if the lifestyle and nutrition habits
are not there … it will all seem like a lost cause and at some point we will
need to start over if we don’t adopt what’s right! Thus, here I present some of the top
nutrition myths that will help you maintain what you get after surgery.
1.
Sugar Causes Diabetes.
This is probably the most common misconception about diabetes. Yes, if you have diabetes, you need to watch your sugar and carbohydrate intake to properly manage your blood sugar levels. However, if you do not have diabetes, sugar intake will not cause diabetes. So far, a diet high in calories, being overweight, and an inactive lifestyle are the main risk factors for Type 2 Diabetes.
This is probably the most common misconception about diabetes. Yes, if you have diabetes, you need to watch your sugar and carbohydrate intake to properly manage your blood sugar levels. However, if you do not have diabetes, sugar intake will not cause diabetes. So far, a diet high in calories, being overweight, and an inactive lifestyle are the main risk factors for Type 2 Diabetes.
2.
All Fats are bad.
The fact is we all need fats. Fats help nutrient absorption, nerve transmission and maintain cell membrane integrity … just to name a few functions. However, when consumed in excessive amounts, fats contribute to weight gain, heart disease and certain types of cancers. (Like you didn’t already know this!!) Not all fats are created equal though. Some fats promote our health positively while others increase our risk for heart disease. The key is to replace bad fats (saturated fats and trans- fats) with good fats (monounsaturated fats and polyunsaturated fats) in the diet.
The fact is we all need fats. Fats help nutrient absorption, nerve transmission and maintain cell membrane integrity … just to name a few functions. However, when consumed in excessive amounts, fats contribute to weight gain, heart disease and certain types of cancers. (Like you didn’t already know this!!) Not all fats are created equal though. Some fats promote our health positively while others increase our risk for heart disease. The key is to replace bad fats (saturated fats and trans- fats) with good fats (monounsaturated fats and polyunsaturated fats) in the diet.
3.
Brown Sugar is better than White Sugar.
The brown sugar sold at the stores is actually white granulated sugar with added molasses. Yes, brown sugar contains minute amounts of minerals. But unless you eat a gigantic portion of brown sugar everyday - the mineral content difference between brown sugar and white sugar is absolutely insignificant.
The brown sugar sold at the stores is actually white granulated sugar with added molasses. Yes, brown sugar contains minute amounts of minerals. But unless you eat a gigantic portion of brown sugar everyday - the mineral content difference between brown sugar and white sugar is absolutely insignificant.
4.
Brown Eggs are more nutritious than White Eggs.
Eggshell color can vary but it has nothing to do with the quality, flavor, nutritive value, cooking characteristics or shell thickness of an egg. The eggshell color only depends upon the breed of the hen. According to the Egg Nutrition Council, "white shelled eggs are produced by hens with white feathers and white ear lobes and brown shelled eggs are produced by hens with red feathers and red ear lobes. There is no difference in taste or nutrition content between white and brown colored eggs".
Eggshell color can vary but it has nothing to do with the quality, flavor, nutritive value, cooking characteristics or shell thickness of an egg. The eggshell color only depends upon the breed of the hen. According to the Egg Nutrition Council, "white shelled eggs are produced by hens with white feathers and white ear lobes and brown shelled eggs are produced by hens with red feathers and red ear lobes. There is no difference in taste or nutrition content between white and brown colored eggs".
5.
Avoid seafood to lower blood cholesterol
I can't believe that this myth was even created. As a matter of fact, cholesterol found in seafood has little effect on blood cholesterol in most people. Saturated fats and trans- fatty acids are the most important factors that raise blood cholesterol. Saturated fats are found in most pre-packaged and processed foods containing shortening or partially hydrogenated vegetable oil. Trans-fatty acids, on the other hand, are also found in packaged snack foods, deep-fried foods or firm margarine containing hydrogenated oil. Those are the evils … not shrimp, crab and lobster!
I can't believe that this myth was even created. As a matter of fact, cholesterol found in seafood has little effect on blood cholesterol in most people. Saturated fats and trans- fatty acids are the most important factors that raise blood cholesterol. Saturated fats are found in most pre-packaged and processed foods containing shortening or partially hydrogenated vegetable oil. Trans-fatty acids, on the other hand, are also found in packaged snack foods, deep-fried foods or firm margarine containing hydrogenated oil. Those are the evils … not shrimp, crab and lobster!
6.
Avoid carbohydrates to lose weight.
The key message that many Low Carbohydrate Diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore by reducing carbohydrate intake, we will lose weight. Many low-carbohydrate diets actually do not provide sufficient carbohydrates for the body for daily maintenance. Therefore your body will begin to burn stored carbohydrates (glycogen stored in the muscles) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight, especially at the beginning of a low-carb regime, is mostly the water that you lose as a result of burning glycogen. Further, these diets are often calorie-restricted! Actually, to lose 0.5 kg (1lb) a week, you only need to eat 500 calories less per day in your normal diet. Therefore, whatever you eat, you will lose weight if you decrease your caloric intake to less than what is needed to maintain your weight.
The key message that many Low Carbohydrate Diets convey is that carbohydrates promote insulin production, which in turn results in weight gain. Therefore by reducing carbohydrate intake, we will lose weight. Many low-carbohydrate diets actually do not provide sufficient carbohydrates for the body for daily maintenance. Therefore your body will begin to burn stored carbohydrates (glycogen stored in the muscles) for energy. When your body starts burning glycogen, water is released. Therefore the drastic initial drop of weight, especially at the beginning of a low-carb regime, is mostly the water that you lose as a result of burning glycogen. Further, these diets are often calorie-restricted! Actually, to lose 0.5 kg (1lb) a week, you only need to eat 500 calories less per day in your normal diet. Therefore, whatever you eat, you will lose weight if you decrease your caloric intake to less than what is needed to maintain your weight.
7.
Avoid nuts as they are fattening.
Yes, it's true that nuts are quite calorically dense. 15 cashews, for instance, deliver ~180 kcal! On top of that, it is very tough not to over-eat these tasty snacks. If you can restrain yourself from overeating them, nuts can be a part of a healthy diet. In fact, nuts are high in monounsaturated and polyunsaturated fats (the good fats) as well as plant sterols, which have been shown to lower LDL cholesterol. Thus, instead of simply adding nuts to your diet, the best approach is to eat them in replacement of foods high in saturated fats.
Yes, it's true that nuts are quite calorically dense. 15 cashews, for instance, deliver ~180 kcal! On top of that, it is very tough not to over-eat these tasty snacks. If you can restrain yourself from overeating them, nuts can be a part of a healthy diet. In fact, nuts are high in monounsaturated and polyunsaturated fats (the good fats) as well as plant sterols, which have been shown to lower LDL cholesterol. Thus, instead of simply adding nuts to your diet, the best approach is to eat them in replacement of foods high in saturated fats.
8.
Eating for 2 is necessary during pregnancy.
Energy requirements vary among individuals. Unfortunately, pregnancy is not the “ice-cream-free-for-all,” as we would like it to be. It is generally recommended that pregnant women increase their daily intake by 100 kcal in the first trimester and 300 kcal in the second and third trimester. For instance, an extra snack before bedtime consisting of a fruit, a serving of non-dairy milk or sheep’s yogurt and a few biscuits is often enough.
Energy requirements vary among individuals. Unfortunately, pregnancy is not the “ice-cream-free-for-all,” as we would like it to be. It is generally recommended that pregnant women increase their daily intake by 100 kcal in the first trimester and 300 kcal in the second and third trimester. For instance, an extra snack before bedtime consisting of a fruit, a serving of non-dairy milk or sheep’s yogurt and a few biscuits is often enough.
9.
Skipping meals can help lose weight.
Many people think that by skipping a meal, they eat less food and therefore it's effective in helping them lose weight. However they fail to recognize that our bodies do not operate this way. If we skip a meal, our body will think that we are in a starvation mode and therefore slow down the metabolism to compensate for this. We then tend to overeat at the next meal. Nice one eh? What’s even worse is the fact that often times, skipping a meal results in an increase in total caloric intake than if we just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep our blood sugar balanced. Haven’t you ever wondered where thin people, who snack all day long, put the food they consume? Well … they “put” it in their regions sewer … because, the small frequent meals make the digestive system work more efficiently and this results in more regulated bowel movements … I’m sure you understand what I’m saying.
Many people think that by skipping a meal, they eat less food and therefore it's effective in helping them lose weight. However they fail to recognize that our bodies do not operate this way. If we skip a meal, our body will think that we are in a starvation mode and therefore slow down the metabolism to compensate for this. We then tend to overeat at the next meal. Nice one eh? What’s even worse is the fact that often times, skipping a meal results in an increase in total caloric intake than if we just ate more frequently throughout the day. A better approach is to eat smaller frequent healthy meals and snacks to keep our blood sugar balanced. Haven’t you ever wondered where thin people, who snack all day long, put the food they consume? Well … they “put” it in their regions sewer … because, the small frequent meals make the digestive system work more efficiently and this results in more regulated bowel movements … I’m sure you understand what I’m saying.
10.
Red meat is bad for health
I often hear people saying that they do not eat red meat. When asked why they don't and what do they consider to be red meat, the answers vary dramatically. It is true that some studies linked red meat with increased risk of heart disease, partly due to the saturated fat content. In fact, even chicken can contain as much saturated fat as lean cuts of beef or pork. For instance, a serving of sirloin beef or pork tenderloin has less saturated fat than an equal serving of chicken thigh with skin. It is true that poultry, such as chicken and turkey, is naturally lower in saturated fats - it is only true IF you do not eat the skin. Instead of excluding red meats, choose leaner cuts of beef and pork. For beef, choose eye of round, top round roast, top sirloin and flank; for pork, choose tenderloin and loin chops. Ok, ok … it’d be best if you turned vegetarian and avoided animal products altogether … but for those … carnivores among you, I have to bust this myth as well.
I often hear people saying that they do not eat red meat. When asked why they don't and what do they consider to be red meat, the answers vary dramatically. It is true that some studies linked red meat with increased risk of heart disease, partly due to the saturated fat content. In fact, even chicken can contain as much saturated fat as lean cuts of beef or pork. For instance, a serving of sirloin beef or pork tenderloin has less saturated fat than an equal serving of chicken thigh with skin. It is true that poultry, such as chicken and turkey, is naturally lower in saturated fats - it is only true IF you do not eat the skin. Instead of excluding red meats, choose leaner cuts of beef and pork. For beef, choose eye of round, top round roast, top sirloin and flank; for pork, choose tenderloin and loin chops. Ok, ok … it’d be best if you turned vegetarian and avoided animal products altogether … but for those … carnivores among you, I have to bust this myth as well.
No comments:
Post a Comment