Most of those so called healthy habits we take pride in for doing are in reality actually not helping us in anyway at all
– FOCUSING ON LOW-FAT
. Don’t think you’re doing your body any favors by eating low-fat foods, especially if those foods come in a package and are covered with sugar. Eating fat-free or reduced fat foods
When food companies skimp on fat, they often make up for it in other forms such as carbs and sugar.
When getting started in healthy eating, it is tempting to opt for low fat foods in order to help keep off excess pounds. However, cutting out ‘good’ fats could be detrimental to your health. Our society gets so caught up with what’s the latest health trend that the word “healthy” starts to lose its meaning.
Though an overconsumption of trans-fats and animal-fats has been linked to increased risk of cardiovascular disease, fats found in oily fish, avocado, and olive oil actually improve heart health by lowering cholesterol, and blood pressure levels, while also fostering brain health.
Believe it or not, there are such things as healthy fats that our body needs to survive.
While I am by no means suggesting to go out and eat some fried food, I am telling you to incorporate healthy fats like avocado, coconut oil and salmon into your diet.
There are long-believed “healthy” habits that aren’t as good for you as you may think.
– SKIPPING MEALS
There is a misconception that if you skip a meal you are being healthier because you are eating less, when in fact, skimping on meals is actually causing you to eat more.
Missing out on meals may seem like an easy way to cut down your calorie intake, but over the long run it’s not a sustainable weight-loss solution. Skipping meals, especially breakfast, deprives the body of important nutrients that leads to a day of fatigue, poor concentration, and irritability; it also increases the likelihood of over indulging during other meals.
Three nutritionally balanced meals a day is still the ideal way to lose weight.When you fast during the day, you get hungrier at night and think that you’ve earned to indulge a little because you were so good all day.
This leads you to eat even more than you would have if you had just ate breakfast or lunch in the first place.Plus donot make diet include several small meals a day
– CLEANING YOUR EAR
The foundation of ear hygiene, have recently come under scrutiny.
Earwax isn’t a bad thing. It feels gooey and gross, but earwax cleans your ears by keeping dirt and dust out. When wiping it out with a cotton swab or even your finger, you not only get rid of that protection but also risk pushing the wax further in, causing earache, hearing loss, itchiness and more.
Cotton swabs can do more damage by irritating the delicate skin of the ear canal, puncturing the ear drum, or introducing bacteria into the ear canal.
Ear wax is anti-bacterial, and isn’t really meant to be cleared out. It’s fine to wipe the wax away from the outside of the ear, but never stick anything in the canal.
– DRINKING WATER
In rare cases, drinking an extreme amount in a short time can be dangerous. It can cause the level of salt, or sodium, in your blood to drop too low. That’s a condition called hyponatremia.It’s very serious, and can be fatal. You may hear it called water intoxication.
While we are probably all familiar with the advice to drink an amount of water a day, water can actually be dangerous by lowering the concentration of salt in your blood. Drink enough water to stay hydrated, rather than guzzling as much as possible.
You may have heard that you should aim to drink eight 8-ounce glasses of water per day. How much you should actually drink is more individualized than you might think
-SLATHERING ON SUNSCREEN
Many dermatologists recommend choosing products that physically block harmful rays, such as those containing zinc oxide or titanium dioxide, which are not absorbed into your skin.
Advice for many years has warned about the dangers of skin cancer, causing many of us to take measures to cover up in the sun at all times.
. Certain consumer health groups suggest looking for octinoxate, a commonly used chemical compound in sunscreens and skincare products, which has been ranked by the Environmental Working Group (EWG) as a moderately high health hazard
However, while it is extremely important to protect your skin, experts have more recently advised that little and frequent sun exposure is good for us, preventing vitamin D deficiency, which can lead to rickets, osteomalacia and depression.
Spend 10 minutes in the midday sun without sunblock each day before covering skin up.
– USING SUGAR-FREE SWEETNERS INSTEAD OF REGULAR SUGAR
With zero calories denting your diet, Splenda and diet sodas seem like a no-brainer, but the science shows a different reality.
Splenda may be tempting because it is zero calories, but what it lacks in calories it makes up for in chemicals. It turns out, it truly is healthier to have a little bit of normal sugar than a lot of Splenda.
Experts have a couple of theories about the connection. For one, people might assume that cutting calories on their coffee or soda gives them permission to overeat other things
Researchers found that artificial sweeteners actually were actually linked with weight gain.
Or maybe there’s a mechanism that encourages the body to gain weight when digesting artificial sweeteners. Your best bet is probably to avoid all sweeteners (sugar and non-sugar). Dress your coffee up with milk, and sip sparkling lemon water when you’re craving something fizzy
Chewing gum sends a signal to the brain that food is coming, so the body reacts by secreting the stomach acids it uses to digest foods. When no foods comes its way, the stomach, in turn, has excess acid which leads to heartburn and bloating.
While chewing gum is a great way to curb your cravings, it is very detrimental to not only your teeth, but your digestive system.
Long story short: Keep your tummy flat by eating a little something when you’re hungry, not by chewing gum.
DRINKING CARBONATED WATER
Health-conscious water drinkers should always be wary of the trend for drinking bottled water, as studies have suggested that the chemicals (phthalates) from plastic bottles can leach into water and disrupt hormone levels. Buying your own filter adapted bottle could be beneficial in the long run.
While carbonated water is a better alternative to drinking soda, try to stick to good old-fashioned water.
– BEING ADDICTED TO ANTIBACTERIAL SOAP
There is little evidence backing up the claim that using antibacterial soaps are more effective at eliminating germs than simply washing your hands with warm, soapy water. Worse, about 75 percent of antibacterial soaps contain the chemical triclosan, “some short-term animal studies have shown that exposure of high doses of triclosan is associated with a decrease in the levels of some thryroid hormones,” while other studies, “have raised the possibility that exposure to triclosan contributes to making bacteria resistant to antibiotics.”
– YOU ALWAYS CHOOSE LOW-FAT OR FAT-FREE SALAD DRESSING
The constant flow of new nutritional and medical research sometimes makes it seem all but impossible to know which healthy habits to follow
They may be healthier on their own, the lack of fat might make it more difficult for you to absorb your salad’s nutrients, making you lose some of the disease-fighting properties that the vegetables offer. Carotenoids, which are linked to combating cancer, heart disease, and vision loss, are more readily absorbed from veggies when paired with fat-based dressings.
So while you’ll save on calories, slashing the veggies’ benefits isn’t worth it. What should you eat instead? The study found that monounsaturated fat-based dressings—those with avocado, olive oil, and canola oil—were most effective in nutrient absorption and limiting fat intake.
REPLACING BREAKFAST WITH A SMOOTHIE
You may think it’s an exemplary act, but nutritionists warn against the common weight-loss.
While well-rounded smoothie recipes absolutely exist, many ‘weight loss’ smoothies out there contain nothing more than fruit, and water or nut milk,
Some even contain upwards of two cups of fruit. While fruit is certainly healthy, consuming large amounts at once may still raise blood sugar and lead to an insulin spike.
If you’re on-the-go and have to replace a shake for a proper meal, don’t include more than one cup of fruit and make sure you have a healthy fat — like peanut butter or avocado — and protein in there as well.
SLEEPING IN ON WEEKEND
Getting too much sleep sounds like a dream come true to most people, but sleeping too much can be pretty bad for you in the long run. Not only does it mess up your sleep schedule, but you’ll feel tired and lethargic if you are repeatedly catching too many z’s.
As luxurious as it feels to indulge in extra hours of sleep on weekends, it throws off your schedule and may disrupt your regular circadian rhythm. Try being consistent with sleep and wake times on all the days of the week.
We need sleep to survive, especially because most people are not getting the recommended eight hours of sleep a night.
Many indulge in this habit, or use the strategy as an attempt to catch up on a weekday sleep deficit. But it isn’t doing your health any good, and may even compel you to overeat and be more exhausted during the workweek.
GOING HARD AT THE GYM … STEPPING UP YOUR EXERCISE BEFORE AN EVENT
Turns out, more, more, more can add up to less, less, less. Having ambitious exercise goals is commendable, but going gung-ho can backfire and lead to setbacks such as injuries and being so sore from your previous workout that you’re forced to skip an exercise session.
Killing yourself on the Stairmaster for an hour a day isn’t going to help you lose any weight or increase your cardiovascular system. By doing this you may be stressing your body out more and cause your cortisol levels to rise and keep your body in an ‘oh crap’ stage.
Only Doing Cardio Running, biking, swimming, or pick-up basketball burns calories, strengthens the heart and lungs, and improves blood cholesterol and triglyceride levels, but cardio shouldn’t be your only form of exercise.
You are better off doing high-intensity workouts and varying the type of exercise you do. Remember, taking a rest day will do the body good.
It’s a big misconception that more is always better when it comes to exercising. Yes, we should all be active and doing some exercise three to fives times a week, but going hard every day isn’t the answer.
It’s OK to challenge yourself, just don’t make your exercise session so overly strenuous that it prevents you from sticking to a regular exercise routine.”
Combining cardio with strength and resistance training is preferable; it can accelerate weight loss, but also offers a handful of other benefits such as reduced depression symptoms, lowers risk of diabetes, improves balance, and prevents back pain.
OPTING FOR VEGGIES EVERY DAY.
Before you give yourself a pat on the back for hitting up the salad bar, know this: Many people think that eating a salad is the low-calorie, healthy option. It can be, if you do it right. But most get excited by the mix-ins, and end up creating a salad that would be more calorically-dense than a sandwich.
Plus, the dressings that bring no nutritional value to the meal usually contain sugar and trans fats. Fat-free dressings aren’t exactly a boon, either. Many contain additives and a lot of sugar to compensate for not having any fat. Instead, squeeze some lemon juice on your salad, along with olive oil and a splash of vinegar, and season things up with fresh herbs and dried spices like red chile pepper flakes and freshly ground pepper.
If raw veggies aren’t appealing to you, but you force yourself to eat them, you’re setting up a bad experience with healthy eating. Sometimes veggies aren’t in the cards and that’s OK. This is especially true if you’re just starting to shift your diet to healthier eating patterns. Or maybe you need a little flavor — like a bit of butter or hummus to boost their appeal. When in doubt: embrace cheese and any kind of creative disguise your taste buds enjoy to help slip more veggies into your diet.
Many so-called “all natural” or “100% natural” foods are actually heavily processed with ingredients like high fructose corn syrup, sodium benzoate, and genetically modified plants. In a 2011 survey, 25 percent of over 1,000 consumers thought the best description to read on a food label was “100% natural” or “all natural.
DRINKING TEA BEFORE BED.
Indeed, tea provides the body with powerful anti-inflammatory compounds and antioxidants that protect against aging and disease. Many people enjoy some before bed, but unless your tea is herbal, it contains caffeine which can disrupt a good night’s rest
Unwinding before bed with a warm cup of tea. If this sounds like your routine, you may want to rethink it.
Think your “low-caffeine” blend is fair game? “Even a small amount of caffeine can remain in the body for hours and make it difficult to fall asleep. Considering that a good night’s rest is essential for good health and for the body to repair the damage from the day, avoiding caffeinated tea like black and green tea before bed is important.”
SLASHING ALL SWEETS AND OPTING FOR SUGAR-FREE FOODS
Unless you have diabetes or other sugar-induced issues, sugar-free foods are by no means better for you. Most sugar-free foods just replace the regular sugar they would use for artificial sweeteners, which is a no no.
“Before someone makes an extreme dietary change, I encourage them to ask themselves if it is something they could do for the rest of their life. If the answer is ‘no,’ they may want to reconsider. This is because if you completely cut out a food you love, you will inevitably break and binge on it at some point,” warns Bedwell. “Instead of cutting things like sweets and indulgences out completely, I encourage people to have a small portion (about 150-200 calories worth) of something they really love everyday. This helps you stay on track while never feeling deprived.” Dark chocolate …?
RELYING ON A VITAMINS FROM NUTRITIONAL SUPPLEMENTS.
— You assume you’ve got your bases covered since you take a multivitamin.
We all know that vitamins are good for us, but relying on nutritional supplements can actually be bad for your health.
Rely on vitamins for nutrients and skip out on eating veggies, and you miss out on the fiber as well as the health-promoting, anti-aging nutrients, and more.
Separate studies have shown that high doses of vitamin supplements including iron, magnesium and vitamin B6 raise the death rate of older women, while taking vitamin E can increase men’s risk of prostate cancer.
While certain people may be required to take vitamins (those with low levels of vitamin D, for example, or vegans who may be deficient in vitamin B12), for most people a better approach is to opt for a varied diet full of fruit and vegetables which will give you all the nutrients you need.
Other supplements, like those used for body building and weight loss have also been associated with an increased risk of liver damage. A balanced diet of fruits, vegetables, whole grains, and lean proteins should supply you with a healthy array of nutrients.
PEELING YOUR FRUITS AND VEGGIES BEFORE YOU EAT THEM.
When you get home from work, starving and ready for dinner, the last thing that you want to spend your time doing is tediously peeling a pile of potatoes.
Good news is, you don’t actually need to go through the extra hassle of peeling your fruits and vegetables,
That’s because the peels are packed with the good stuff, like antioxidants, vitamins, and fiber. When you strip the skins, you’re cutting out extra essential nutrients that fight disease and keep your body humming along smoothly,
For example, about one third of the nutrients in an apple—like vitamin C, vitamin A, and potassium—can be found in the peel. The same goes for your spuds: Potato skins contain half the fiber—an essential carb that helps keep you full—and a whole lot more calcium and iron than just the starchy vegetable itself. Peels and rinds generally make up around half of a fruit’s overall fiber content.
To be clear, you’re not being told to go out and eat a spiky pineapple rind. Use your best judgment: If your fruit or vegetable has a tough exterior, you may be better off peeling it.
All the good-for-you stuff isn’t always on the inside of everyday health foods you consume.
NOT EATING BEFORE WORKING OUT.
If you think this is the virtuous way to be a gym pilate or yoga rock star, you may want to take a step back and pause.
Not eating enough in general, before exercising or at other times, you will suffer from some long-term effects, which may include nutrient deficiencies, fatigue, muscle cramps or irregular heartbeat.
If you do not eat enough before exercising and do not replenish the carbs, fat and protein your body has used up during workouts, you are putting yourself at risk for nutrition deficiencies such as anemia. Anemia or low iron commonly causes fatigue and will make you feel weak during workouts. Iron deficiency leads to poor endurance during workouts,
Of course you don’t want to feel sluggish or weighed down before working out, Keep your energy levels up and your body working smoothly during workouts by eating a nutritious diet with frequent snacks and some meals throughout the day. Active people need plenty of carbohydrates, protein and healthy fats — unsaturated fat — for energy to perform well and stay healthy