Are These Foods Good Or Bad?

Nutrition can be confusing due to all the mixed messages we get.  A lot of people have been scared off perfectly healthy foods because they heard somewhere that they were bad for them.  I want to talk about some foods that are perfectly healthy that a lot of people avoid because of misinformation.   Let’s see if these foods are good or bad.

Healthy Foods That You Heard Were Bad For You

Does peanut butter makes you fat?

No! Peanut Butter is high in fat but that doesn’t mean it’s
fattening.  It’s high in healthy fat and also provides protein and folate.  However, peanut butter is a concentrated source of calories, so you don’t want to go overboard.  A tablespoon (90 calories) or two of peanut butter is all you really need to feel satisfied.

Do eggs increase your cholesterol?

No!  Studies have shown that the dietary cholesterol in eggs does not substantially increase our blood cholesterol level.   Eggs are a great source of protein and the yolks are packed with vitamins.  Eating up to one egg a day does not have any ill effect on healthy individuals.  For people who have trouble controlling their LDL levels may want to avoid egg yolks.

Is beef bad for your heart?

No! Beef is a great source of protein and iron.  There are many lean cuts of steaks: filet mignon, sirloin, strip steak, flank steak.  Pick steaks that are deep red with a relatively small
amount of marbling to find lean cuts.

Is chocolate bad for you?

No!  Just make sure you go dark.  Dark chocolate contains flavanols and antioxidants.  Researchers in Switzerland found that eating a small serving of dark chocolate (1.4 ounces) every day for two weeks reduced stress hormones, including cortisol, in highly stressed

Is coffee bad? 

No!  Studies have shown that some compounds in coffee may actually reduce the risk of dementia, diabetes and even liver cancer.  Some people are more sensitive to the caffeine in coffee though, so if you notice that you’re really jittery or that you can’t fall asleep at night you may want to cut down and just have it in the morning.

Are nuts fattening?

No!  Nuts are full of fats—but they’re the good, heart-healthy unsaturated kinds. Nuts contain certain antioxidants that help keep eyes healthy, as well as vitamin E and omega-3 fats.  You do need to watch your portions though.  On average, you get around 160 to 200 calories per ounce so stick to a small handful and enjoy!

Enjoy Your Healthy Food!

You really can’t go wrong when you’re eating all natural foods in proper portion sizes.  If you have questions about a favourite food you think might be unhealthy, leave a comment below and I’ll help clear it up!

Can Coffee Make You Fat?

Can coffee make you fat??  The other day a friend told me that she heard that caffeine can cause you to gain weight.  I’d never heard this before so I looked into it.

Will Drinking Coffee Lead To Weight Gain?

I’ve got great news!  Moderate consumption of black coffee will not lead to weight gain.  There were some studies done on mice where when they consumed the equivalent of 5-6 cups of coffee they did gain fat and they experienced glucose intolerance which is a pre-diabetic condition.  This only happened when they were consuming the equivalent of 5-6 cups of coffee per day so as long as you’re sticking to 1-3 cups you don’t have to worry about your coffee causing weight gain.  The only exception would be if you were loading your coffee up with cream and high calories sweeteners or artificial sweeteners.  Drink it black so you don’t end up drinking too many calories.

What About The Diuretic Affect?

Turns out that as long as you stick to 1-3 cups of coffee per day you’re fine.  Older studies only measured urine output for 2-4 hours after consuming coffee.  More recent studies measured volume for a full 24-hour period.  Turns out that the volume of urine over a 24-hour period was pretty much the same whether the person had consumed coffee or not.

How Does Coffee Affect Athletic Performance?

Many athletes use caffeine to aid in their performance.  It seems to work best if you consume 3-6mg/kg of body weight about 60 minutes before your workout/event.  It’s even suggested that athletes abstain for about 7 days before an endurance event so they get the full affect.  Your body will become more tolerant to caffeine when you consume it regularly.   The effects of caffeine seem to be best for endurance performance because it frees up fatty acids to be used as fuel during the exercise thereby sparing glycogen.

What Are The Cons Of Caffeine?

While a bit of coffee can be great, too much can be detrimental.  If you were to consume upwards of about 9mg/kg of caffeine in a day you’ll likely suffer from anxiety, jitters, upset stomach, inability to focus, insomnia and even heart palpitations.  As mentioned above, mice who consumed the equivalent of 5-6 cups of coffee/day did experience weight gain and glucose intolerance.  Just because some is good does not mean more is better.

Enjoy Responsibly

Enjoy the simple pleasure of your morning coffee!  1-3 cups per day has been shown to have no detrimental effect, if anything it actually has health benefits! Did you know that coffee is a great source of antioxidants?  Buy organic beans and grind them just before you use them.  Once you grind them the effects of oxidation will affect the flavor so you want to be sure to grind it right before you use it.  If you’re drinking more than 5 a day or you’re noticing some ill effects such as those mentioned above you should look at decreasing your intake.