The Gray Area: One Size Will Never Fit All
You've heard the myths to losing weight. No Carbs. No Fat. Paleo. Vegan. High Protein. Eat every 2-3 hours. The list goes on and on and on...and on...
What so many people don't take into account is that one size does not fit all! You can't tell one person to go on a specific diet and eat a specific food if their bodies don't react positively to it!
It's easy to hear something as easy as "don't eat carbs and you'll be fine". Thing is.. carbs are in a lot more things than you think. Carbs are in VEGETABLES. So cutting out vegetables is probably the last thing you want to do in order to achieve a healthy and sustainable weight loss goal.
We've also been told to stick to a low-fat diet because, obviously, eating fat makes you fat. The truth actually is that there are different kinds of fats we consume or SHOULD be consuming on a daily basis. There's saturated (trans fats), the bad fats, and unsaturated fats (mono, poly and omega fats), the good fats. It is crucial that we understand the difference of these. Eating processed, refined and fried foods will provide us with saturated fat, probably a lot of sugar and sodium, no fibre and eventually cardiovascular disease. Unsaturated fats will provide the cells that convert your food into energy with healthy walls so they can do their job and store food for energy instead of fat. These facts actually reduce your risk for heart disease, type 2 diabetes (because they don't spike insulin levels) and lower blood pressure.
If a certain 'diet' regimen works for you, such as Paleo or Veganism, go for it! It's fun to try new things and mix it up to see what works best for you. What keeps you full, energetic, and actually enjoying eating real food. If you want to eat small meals every few hours so be it.
The easiest thing to remember when you're trying to regain your health or lose a few pounds is to just eat real food and portion sizing. This means upping the Fibre. The reason people on typical Western diets are overweight is because they aren't getting enough, if any, fibre in their diets. If you just remember to eat as much fibre (vegetables, fruits, legumes and whole unrefined grains) with every meal you will be fine.
A calorie is not a calorie, so portion sizing with the right foods is crucial. Unless you want to count every calorie to make sure you burn more than you eat in a day, stick to whole, raw and unrefined foods. That's it.
Diets, fads, and myths are difficult to understand and a lot of the time difficult to follow. People are looking for 'lose weight quick' schemes and the media is eager to sell them. Unfortunately, these don't exist and are only out there purely for profit. Speaking to a Nutritionist who has studied food & exercise and how it affects the human body will know what changes you can be making in your life to get on a path to better health. It's the small things that make big changes on the road in your life. Live a healthy, happy and long life. You only get one!
How we got duped into believing milk is necessary for bone health
The dairy industry is a food business, and a very powerful one at that. We don't question milk as being 'unhealthy' because they've done such a good job at marketing to us that milk is essential to being healthy.
Here's a great eye opener on how 'healthy' milk really is, how many people are actually lactose intolerant and how you can get calcium in MANY different ways. Milk is a great source of Calcium because Lactose actually helps your body absorb it better. To say this is the best source of calcium is wrong. Animal fat and animal protein are actually causes of arthritis and joint pain. In fact, "In cultures where people eat very small quantities of animal fat and animal protein, there is a much lower incidence of all kinds of arthritis." Abolish the idea that milk is essential to health. Over breeding cows and excess milking not only damages the milk we consume, the animal and also our environment. Plus, cows are actually one of the main reasons (1/3 of the reason) behind the Global Warming epidemic.
Not sure where to go from here? I urge you to use less milk products. Unsweetened almond, soy and rice milks are an excellent alternative to cow's milk.
Leafy greens, seafood, legumes, and fruit also contain calcium as do many foods and drinks are fortified with the mineral. Also, if you aren't consuming enough Vitamin C with Calcium, it also won't get absorbed as well, as they both play a huge role in bone health.
For even more plant-based dairy sources, see below: