Debunking 4 Popular Diet Myths

With Saturday, May 6 being International No Diet Day, we thought we would debunk 4 of the most commonly known diet myths. Sentiments like “all calories are bad” or “this diet is better than that diet” are often vocalized with little to no factual evidence.

Myth #1: all carbs are bad

Ever heard of this one? Before you rush to clean out all the carbohydrates from your kitchen, this statement can be easily debunked.

Not all carbs come in the form of French fries or pizza. In fact, fruit, vegetables and whole grains are found to contain whole carbohydrates. By classifying carbs as “whole carbohydrates” and “refined carbohydrates,” we can better understand why this statement is actually false.

Whole carbs are often referred to as unprocessed or unrefined, meaning that they still contain the bulk of their vitamins and nutrients. Examples of whole/unrefined carbs include fruit, vegetables, oatmeal and whole wheat bread. These foods have not undergone a process to strip them of naturally occurring elements such as fiber and healthy fats.

In contrast, refined carbs have undergone a process (such as milling), which strips them of vitamins and nutrients. Examples of refined carbs are potato chips, white rice or sugary cereals.

Types of Carbohydrates

One major difference between the two types of carbs is how they provide your body with energy. In simple terms, unrefined carbs provide us long-term energy, while refined carbs are digested rapidly and lead to a quick spike in energy.

Due to the presence of fiber in whole carbs, our bodies are able to digest these foods overtime and keeps our energy steady throughout the day.

If you regularly consume soda or other foods with high sugar content, you may be familiar with feeling your energy spike and then plummet shortly thereafter. This is due to the lack of vitamins and nutrients in refined carbs. To avoid the feelings of an energy crash, we recommend introducing unrefined carbohydrates into your diet.

Here are some simple swaps you can make if you want to implement more whole carbs into your meals.

Processed/Refined Carbohydrate Whole/Unrefined Carbohydrate
Potato chips Whole grain tortilla chips
White rice Brown rice, quinoa
White breads Whole wheat or whole grain breads

While it is important to consume as many whole or unrefined carbs as possible, we understand that this is not feasible for everyone. Of course it is unrealistic to cut out every single processed carb, because who doesn’t crave a pizza every now and then? Everybody’s dietary needs and cravings are different, do not feel like you have to cut out all refined carbs for the rest of your life – you can learn how implement or swap in more unprocessed carbs instead.

Myth #2: steer clear of all fatty foods

In addition to other diet myths, this is completely false and should not be a statement you should revolve your food philosophy around. Just like carbs, fats are absolutely necessary for the body. According to the American Heart Association, “dietary fats are essential to give your body energy and to support cell growth.”

Similar to carbs, there are four ways to categorize the fats we consume: saturated fats, trans fats, monounsaturated fats and polyunsaturated fats. In very simple terms, monounsaturated and polyunsaturated are considered “good” fats, while trans and saturated fats are not.

Trans fats are specifically found in highly artificial or processed foods. While more and more brands are prioritizing eliminating trans fats, it is still important to be mindful of what you consume. One way to guarantee you are not consuming trans fats is by reading a product’s nutrition label.

Saturated fats are often viewed as “bad fats,” however they are not as harmful as trans fats. Saturated fats are common and are often found in ingredients such as red meats and dairy (cheese, ice cream, butter). According to Harvard University’s School of Public Health, saturated fats “are best consumed in moderation.” If you are worried about your saturated fat intake, red meats and dairy can be replaced with items such as legumes or fish.

Healthier fats that can be incorporated into anyone’s daily meal routines include avocado, dark chocolate (who knew?!), salmon, olive oil and nuts.

Next time someone tells you to avoid all fats, now you know that myth’s been busted! Don’t forget your body still needs fats for fuel and healthy fats are a great way to do that.

Myth #3: nothing can replace the protein you get from meat

Sorry meat-eaters, but this diet myth’s false. There are many non-meat alternatives for plant-based or vegetarian eaters. While it may be difficult to transition from meat to vegetarian protein, there are many options that provide the appropriate amounts of protein necessary.

Since everyone’s protein intake differs, the protein choices you choose will vary. Below are some non-meat protein alternatives for both vegetarian and plant-based diets.

Vegetarian/Plant-based protein sources

  • Whole eggs or egg whites
  • Quinoa
  • Tofu, tempeh, seitan, edamame
  • Legumes (chickpeas, lentils, soybeans, kidney/black/pinto beans)
  • Nut butter
  • Chia seeds, hemp seeds
  • Ezekiel bread
  • Soy milk, almond milk
  • Oats, oatmeal
  • Protein-rich vegetables (sweet potatoes, brussels sprouts, broccoli, spinach)

Myth #4: long-term juice cleanses are good to detox and nourish your body

Similar to other diet myths, this one can be easily debunked. After a day or two of indulgent eating, it can be tempting to opt into day-long juice cleanses. It is no secret that many celebrities and influencers endorse and do juice cleanses, increasing the rage about them. However, juice cleanses are not a healthy replacement for eating full, nourishing meals.

This begs the question: why are juice cleanses so hyped up? For starters, a lot of juice cleanse companies vocalize the idea that you should not or do not have to eat while on a juice cleanse. That means, for however long you are choosing to cleanse, you consume nothing but juice. Some brands take a different approach and say that it is O.K. to snack lightly while on the cleanse.

However, most companies do not promote consuming regular, nourishing meals in addition to the cleanse. Consequently, your body is deprived of vitamins and nutrients that come from whole foods.

For example, juices do not contain parts of the peels or rinds from fruit or vegetables. Fiber is stripped from whole fruits and vegetables during the juicing process but a lot of the sugars are sustained. According to Mayo Clinic, Fiber aids the body in digestion, lowering blood sugar levels and cholesterol levels.

There are some positive effects from juicing such as consuming micro-nutrients and hydration. However, the UCLA Center for East-West Medicine point to some significant negative effects of juicing. They explain that juices contain little amounts of protein and healthy fats, which can lead to a protein deficiency. Additionally, because of the sugars in juice a consumer’s blood sugar tends to spike and crash, leaving them feeling tired and hungry.

Juicing substitutes

To some, juice cleanses may be helpful but for most, it will not be a satisfactory replacement for meals. Some safe and healthy alternatives to juice cleansing include:

  • Incorporating more whole fruits and vegetables into meals
  • Consume smoothies instead of juices (blending retains more of the vitamins & nutrients of fruits and vegetables)
  • Eat more raw foods
  • Try a soup cleanse
  • Practice intuitive eating to avoid feelings of needing to cleanse after indulging

There are plenty more diet myths lurking out there. Hopefully now, you are able to identify them and avoid feeling trapped in the cycle of diet culture. By incorporating unrefined carbs, healthy fats, plant-based proteins and avoiding juice cleanses, you are finding ways to honor your body and health without pressure from diet myths.

Snacks Versus Meals

There is often a split between people when it comes to snacking or eating full meals. We believe that meal time should be stress free and align with your personal preferences. While it often gets a bad rap, it is actually helpful to implement snacks into your lifestyle.

To some, snacking is an easier way to meal prep for the day or a more convenient way to get in daily nutrients. To others, snacking is simply a personal preference. Overall, it is important to break the stigma that all snacking is bad. After all, food freedom allows us to incorporate foods into our personal preferences and lifestyles!

What is snacking?

Typically, snacking is characterized as consuming food/beverage between your regular meal times (breakfast, lunch, dinner). With this board definition, it is obvious that snacking or snack times are different for everyone. As there is no universal definition, it is surprising that there is (more or less) a universal stigma.

Unfortunately, snacking does have a negative connotation. Specifically, that it involves overly processed, packaged and “unhealthy” foods. Further, negative messages are often circulated around the idea that snacking could be to blame for weight gain and health complications. As a result, snacking often leads to guilt and food insecurities.

However, snacking doesn’t have to equate to consuming “junk food.” One of our favourite ways to focus on cleaner snacks is to build a snack plate. The best part of a snack plate is that you can pretty much add whatever you like!

If you are a picky eater, snack plates allow you to fill up with the foods you enjoy most. The variety and options snack plates provide you are literally endless.

If you find yourself craving some chips or sweets, you can totally incorporate them into your balanced snack plate. By mixing in fruits, veggies, protein and carbs, your snack plate is perfect for nourishing your body and listening to your cravings, too!

Are there benefits to snacking?

The short answer is: it depends. As aforementioned, there is no uniform definition of snacking nor is there a right or wrong way to snack. Therefore, the benefits of snacking depend on your personal health, preferences and lifestyle.

As explained by Eliza Martinez, snacking benefits can include increasing your nutrient intake and energy. As a result, your concentration levels may be boosted due to fueling your body between meals.

Martinez says that a balanced snack can “increases your energy levels for a longer period of time than sugary snacks do.” Essentially, by consuming balanced snacks, you are slowly fueling your body throughout the day and keeping your energy levels up.

There are many different opinions and perspectives regarding the effects of snacking. However, conflicting views on snacking shows that there is no right or wrong way to incorporate snacks into your routine!

It’s still important to eat full meals

Snacking is certainly an important factor to integrate into your daily meal routine. However, it is just as important to make sure you are eating enough full meals to fuel your body.

Eating complete, nutritious meals ensures that you are consuming the daily recommended nutritional intake. As such, it is important to note that both meals and snacks are a good way to fuel your body – you don’t need to eliminate one or the other! So, don’t be tricked into thinking you should only be eating one meal a day, or replacing all meals with just snacks!

That being said, meal time doesn’t have to be stressful or overcomplicated. Just like snacks, meals can be pretty easy to make! Some of our favourite simple meals include:

Structuring snacks or meals into your routines

Implementing snacks into your dietary lifestyle is all relative to your personal preferences. Some of these can include your hunger levels, dietary restrictions and daily cravings. Planning to incorporate snacks into your diet is all relative to you! Sometimes the best way is by experimenting what snacks work and don’t work for you. From there, you can decide: are you more of a snack or meal person?

4 Ways to Honor Heart Health Month

While some think of Valentine’s Day during February, we also need to remember that it is Heart Health month, too! According to WebMD, when your heart isn’t getting the proper care it needs, serious issues occur and can lead to “heart attacks and blockage of blood flow in the arteries.”

This month, we propose you look out for your heart! Some small ways you can do so include exercise, controlling cholesterol levels, limit stress levels and eat heart healthy foods.

Get your heart moving

It is no secret that movement and exercise is great for heart health. After all, cardio is one of the best ways to put your body (and heart) into motion! If you aren’t into fast-paced exercising, that’s okay – you can still find a type of exercise that fits your preferences and helps your heart.

John Hopkins Medicine lists aerobics as a great form of exercise to promote heart health. They explain that aerobics “improves circulation, which results in lowered blood pressure and heart rate.” Some of these aerobic exercises include brisk walking, swimming and cycling/spin.

Aerobics is not the only type of exercise you are limited to when focusing on heart health! Believe it or not, strength/resistance training is also recommended by the American Heart Association.

Healthline explains that “when combined with aerobics, strength training will help to raise good cholesterol and lower bad cholesterol [which] can also reduce your risk of having a heart attack or stroke.” Strength training includes using free weights (dumbbells, barbells), weight machines, resistance bands and body-resistances (sit-ups, squats).

While exercise is definitely one of the key methods to promoting heart health, you don’t need to be locked into one kind of routine. We recommend finding a type of exercise that fits your lifestyle and preferences best!

Control those cholesterol levels!

Cholesterol – we all have it, most of us have heard about it, and some of us actually know about it. Usually, cholesterol has a bad rap. However, there are two different types of cholesterol – LDL and HDL, which are known as bad and good cholesterol, respectively.

The American Heart Association explains that LDL is typically viewed as bad because “it contributes to fatty buildups in arteries.” In contrast, they claim “experts believe that HDL [carries] LDL cholesterol away from the arteries and back to the liver, where the LDL is broken down and passed from the body.” Essentially, LDL rids the body of bad cholesterol, which is why it is often considered as good.

So, what are some ways you can keep your LDL levels under control? The short answer is to incorporate heart healthy foods and exercise into your daily routines. While this may seem oversimplified, we recommend finding exercise routines and recipes that work best for your preferences.

However, Mayo Clinic provides a few helpful guidelines when focusing on heart healthy foods. Some of the guidelines listed include:

  • Reducing saturated fats
  • Eliminating trans fats
  • Increase Omega-3 fatty acids

As always, the best place to receive recommendations about maintain your cholesterol is through your primary care physician/doctor.

Cut that stress out!

It is no secret that the inevitability of stress plays a role in your mental and physical health. Evidentially, stress can lead to factors that impact heart health or increase your risk for heart disease. According to the American Heart Association, elements such as “high blood pressure and cholesterol levels, physical inactivity and overeating” can be caused by stress and lead to a decrease in heart health.

The AHA recommends learning to manage stress in order to promote heart health. It is a good idea to take a step back if you find that you are stressed or feeling overworked. By prioritising healthy habits, you are closer to protecting your heart and all that comes with it.

Protect your heart through food

Maintaining a well-rounded diet is one of many ways to manage a health heart. While all foods fit and are good in moderation, there are specific foods that are more beneficial to heart health. As identified by CNN Health, some of these heart-friendly foods include oats, low-fat dairy, leafy greens, nuts/seeds and avocados.

An easy way to start the day with a heart healthy breakfast is by whipping up a bowl of our Steel Cut Oatmeal. CNN Health explains that oatmeal contains “a special type of soluble fiber called beta-glucan,” which reduces cholesterol levels. Steel cut oats are a great breakfast because you can top it off with anything! If you’re into savory oatmeal, you can double up and top your oats with leafy greens and avocado.

Breakfast isn’t the only meal you can incorporate heart healthy ingredients into. We love using low-fat yoghurt to make a Pancake Puff Banana Split! Top it off with some nuts or seeds, and you’ve got yourself a heart-healthy dessert.

If you are trying to introduce more heart healthy ingredients into your diet, we recommend choosing what fits best for your lifestyle! Honoring your heart can take many shapes in forms. By combining exercise routines, mental health promotion and heart healthy foods, you are sure to be on the right track to honoring your heart!

Managing Your Seasonal Depression

After what most of us wish was an endless Summer, the majority of the contiguous U.S. turn their clocks back an hour for daylight saving time. Despite the initial feeling of gaining an hour of sleep, the sun setting at 3 or 4 PM often brings feelings of seasonal depression. This blog will explain what seasonal depression is, the signs and effects it has, and how to combat it.

What is seasonal depression?

Seasonal affective disorder (informally referred to as seasonal depression) is a form of depression that’s impacted by the change in season. In most cases, seasonal affective disorder occurs in the Fall and Winter months but can also emerge in the Spring.

According to Mayo Clinic, some of the symptoms of seasonal depression include:

  • Feeling depressed throughout the day on most days
  • Having lost interest in hobbies or activities you previously enjoyed
  • Feeling low energy
  • Changes in your sleeping habits (oversleeping or insomnia)
  • Feeling easily agitated
  • Finding it difficult to concentrate
  • Changes in your appetite

While these symptoms may overlap with those of clinical depression, seasonal depression often starts and ends around the same time each year. In contrast, major depression doesn’t have a “clear” cut off for when symptoms will end. Those that seasonal depression impacts may be able to easily identify it if it occurs persistently.

Causes and sources

Typically, seasonal depression is understood to be caused by the change in season, weather and amount of sunlight. However, some scientists believe that hormones are at play here. As stated by Web MD, chemicals such as serotonin and melatonin are impacted by the change in seasons.

During the Summer, when sunlight occurs throughout the majority of the day, your serotonin levels are more or less regular. Serotonin is a chemical hormone produced by the brain and it helps to regulate your mood and emotions. 

Due to the decrease in sunlight throughout the Winter months, your brain may make and release less serotonin. As a result, symptoms of seasonal depression such as feeling down, depressed or fatigued.

Another hormone that may cause seasonal depression is melatonin. Similar to serotonin, melatonin is a chemical hormone produced by the brain in response to darkness/nighttime. Ultimately, it helps to regulate your circadian rhythms or body’s internal clock. 

In the darker Fall and Winter months, your body slows its production of both of these hormones. Since it becomes darker earlier in the day, your body’s melatonin is released way sooner than normal. If you find yourself feeling exhausted before the workday even ends, this is probably why.

Additionally, the lack of sunlight reduces your serotonin levels. When combining the lack of serotonin with the reduced levels of melatonin, your brain reacts by feeling depressive emotions or thoughts.

Ways to manage seasonal depression

Coping with seasonal depression can seem difficult at first glance. However, there are 3 simple things you can do during your daily routine to mitigate some of the side effects. These include staying active through movement/exercise, eating foods that boost serotonin levels, and exposing yourself to as much light as possible.

Since some of the common side effects include feeling fatigued, lethargic, and low-energy including movement throughout your day can combat these feelings. Now, this doesn’t mean you need to start training to run long-distance (although, it’s a great form of exercise). Movement and physical activity include exercise like yoga or simply getting your steps in throughout the work day.

Food & seasonal depression

Another way to soften the side effects of seasonal depression is to include serotonin in your diet. According to Medical News Today, there are a number of foods and ingredients that contain tryptophan, an amino acid that assist in the formation of serotonin. These foods include:

A third effective method to cope with seasonal affective disorder is to invest in light therapy. By using a light box with a white or blue light bulb, your brain is directed to produce more serotonin as it believes it’s day time. Light boxes help to mimic outdoor light or sunshine with hopes of combating the side effects of seasonal depression.

If you are unable to invest in a light box, simply finding ways to expose yourself to sunlight will help mitigate the side-effects. Try waking up earlier, taking a morning or afternoon walk, or sitting outside on sunny days.

Seasonal depression is extremely common and you’re not alone in feeling this way during the Fall and Winter months. By listening to your body and recognising the symptoms, you are one step closer to finding coping mechanisms that work for you. Whether that’s eating foods that boost your serotonin, staying active, or reaching out to your doctor about light therapy – it is definitely possible to manage your seasonal depression. 

A Quick Guide on Flexitarian Eating

So you’ve heard about veganism, the paleo diet and good old fashioned vegetarianism. As of late you may have seen the term “flexitarian” pop up more and more.

Other than being a new buzz word, what does flexitarian eating really mean?

What is it?

The flexitarian diet was coined by Registered Dietitian Dawn “DJ” Blatner. As listed on DJ’s website, the word flexitarian is made up of the words “flexible” and “vegetarian.”

Essentially, the idea of this diet is to allow people to minimize meat consumption as opposed to restricting it entirely.

A traditional vegetarian diet restricts the consumption of meat. For some vegetarians, cutting out animal-by products such as dairy or eggs is a part of the diet as well.

This can be somewhat confusing to those who are unfamiliar with the various differences between diets. As such, flexitarian is increasingly becoming a more popular way of eating.

Unlike some other diets, eating flexitarian doesn’t have a strict set of rules or guidelines. Being a flexitarian is more of a lifestyle than it is a diet. Those who choose to adopt this lifestyle are also choosing to not restrict certain foods.  This gives people more freedom with what they can eat.

In simple terms, flexitarians focus on eating a plant-forward or vegetarian diet most of the time. However, when a craving strikes or when someone simply feels like eating meat, they do just that.

The choice to be flexitarian is to not punish yourself when you want to eat meat. Instead, it promotes listening to your body and openly choosing to eat more vegetarian-focused meals on a daily basis.

DJ sums the above perfectly on her website: “the most important part of flexitarianism is not how many meatless days you have, but how many more vegetarian meals you prepare.”

Therefore, a flexitarian chooses to eat most of their meals like a vegetarian or plant-based eater but give themselves grace to consume meat when they want it.

Reasons for Eating Flexitarian

The reasons for living a flexitarian lifestyle differ from person to person. However, there are a few trends across the board.

For some, eating flexitarian is more sustainable and environmentally friendly. Meat consumption leads to greenhouse gas emissions which ultimately impacts climate change.

However, eating meat in moderation is absolutely safe to have as a part of your diet. As such, flexitarians give themselves room to consume meat here-and-there.

Other reasons to eat flexitarian include introducing more fiber or vitamins and minerals into your meals. Essentially, this diet focuses on consuming more plant-based, whole food ingredients such as fruits, vegetables and whole grains.

According to Registered Dietitian Alyssa Pike, “plant-based foods can help you get your daily dose of dietary fiber,” which is important as most people don’t meet the required amount of daily fiber.

Another potential reason or benefit is that it may decrease the risk of cardiovascular disease. Studies have cited this to be due to the increase in nutrients, antioxidant vitamins and better-for-you ingredients.

In addition to the reasons above, many of those that follow a flexitarian way of eating choose to do so to make a lifestyle change. Depending on your lifestyle goals, choosing to eat this way may come with its own personal list of reasons!

Things to Eat While Flexitarian

So, what does eating flexitarian actually look like?

There are in fact some major differences between what it means to eat vegetarian and flexitarian. For some, eating vegetarian involves eating everything but meat (and sometimes dairy/eggs).

While vegetarians might feel free to eat more pre-packaged or processed foods, the flexitarian diet actually cautions against it.

Specifically, flexitarians are encouraged to consume whole plant foods. This includes fruit, vegetables, nuts, seeds, legumes and whole grains. As such, this promotes eating a more whole foods diet as opposed to processed foods.

However, that doesn’t mean you are prohibited from eating pre-packaged meals when flexitarian! Our Cauliflower Kung Pao bowl is a great meal option when you are trying to focus on a more plant-focused diet.

To elevate and meal prep the noodle bowl, we focus on pairing it with plant-based ingredients such as edamame and tofu. Learn how to make our Cauliflower Kung Pao Meal Prep Bowls! They are a perfect fast and affordable meal prep idea for plant-based eaters.

While some diets and fads can be confusing, being flexitarian is not. If you are looking to ease your way into plant-based eating or simply want to become a semi-vegetarian, flexitarian eating may just be the lifestyle for you.

Low-Cost Outdoor Summer Activities

July is the height of summer, which means everyone is trying to spend as much time outside as possible. However, for some people summer also means making a dent in their bank account. From multiple week-long trips to constantly eating out, summer expenses can really add up. Luckily, there are low-cost activities you can partake in all summer long!

Spending more time outside is a great way to enjoy the summer without burning a hole in your wallet. In this article, we have compiled a short list of activities to do this summer that will spare your bank account!

Hiking & bike rides

Taking advantage of any outdoor trails in your area is a great way to get outside and enjoy warm weather. Most public trails can be used by the public at no cost! Why not make a day out of it and explore a long trail?

If you are looking for a summer adventure but don’t have the funds for a vacation, not to worry. Exploring new and unfamiliar local trails is a good place to start.

Some trails have tables, benches or general sitting areas within them. By packing home-made meals or snacks, you and the family can enjoy a full day of exploration while keeping it low-cost.

If you are planning on spending time on a trail in particularly hot weather, don’t forget to hydrate!

Local lakes, ponds or beaches

Another low-cost place to spend time outside is at a lake, pond or beach. Depending on your area, there may be a daily or season pass fee required to access these locations. However, daily fees can be decently low cost if you are looking to take a day trip!

Similar to going for a hike or bike ride, meal prepping your own lunch for the day is a surefire way to lower costs.

Additionally, if you own your own kayaks, canoes, or paddleboards, spending time out at a public lake or pond is a great way to enjoy some time in the water while utilizing what you already have.

However, if you do not own your own water equipment, some town ponds will allow guests to rent them for the day at a low, one-time cost. Depending on what you want to do, or what you have at home, spending time by the water can be extremely cost effective!

Start a garden

Starting your own garden is a fairly simple and costly activity to enjoy during warm weather. Some of the costs for beginning a garden will include gardening tools, materials for plant beds, soil/mulch and seeds.

However, if you decide to plan seasonal produce, this can potentially lower your costs for fresh fruit and vegetables thus being a very low-cost project.

Not sure what to harvest for the summer? Here is a list of some popular seasonal summer produce! Some of these include corn, eggplant, blueberries, tomatoes, watermelon and peaches. Seeds for seasonal produce can be found at your local nursery or even online!

Transition your routines outside

If you are finding yourself staying inside more and more, try transitioning your daily routine outside. For example, take your workout outdoors and soak up the sun while breaking a sweat!

Some tips for transition your workout outside include:

  • Packing a post-workout snack and lots of water
  • Wear sunscreen
  • Wear sunglasses or a hat
  • Check the weather
  • Pre-plan your route if you are going on a run

Even if you do not have the summer off work, you can still go about your everyday work routine and spend some time outside. If you are able, try bringing your work materials outside and go about your work day in your back yard or other outdoor area.

If working outdoors is not the most plausible option for you, taking your lunch break outside is an easy way to enjoy the sun without disrupting your work routine too much.

Good Food Made Simple understands that we all lead busy lives and stepping away from your desk is often easier said than done. However, there are small steps you can take to get your body moving throughout the day and without disrupting your work routine.

Picnics & BBQs

Summer is automatically associated with grill season and eating outdoors. While it can be tempting to enjoy outdoor dining at all the restaurants, it is not always an option for those who are keeping a tight budget.

Instead, try hosting a BBQ or picnic with family and friends! If you are cooking up meals made of seasonal produce, you will probably be able to find ingredients for cheap during the summer.

If you decide to have guests bring along meals to the event, this will be an even greater cost-effective activity for everyone. A benefit of hosting a BBQ or picnic is that everyone can take a little bit of what is left over, whereas restaurant leftovers do not last as long.

With so many great BBQ-friendly recipes out there it can be difficult to know exactly what dishes you should make. To save you some time, we have created a list of 50 simple summer meals! Oh, and don’t forget the mocktails!

Summertime does not need to include breaking the bank. You can most definitely have an exciting and fun-filled summer while still keeping your costs low. By enjoying some time outside and hosting small BBQs or gatherings in your backyard, summer will be spent soaking up the sun and saving some dollars!

Debunking 4 Popular Diet Myths

With Wednesday, May 6 being International No Diet Day, we thought we would debunk 4 of the most commonly known diet myths. Sentiments like “all calories are bad” or “this diet is better than that diet” are often vocalized with little to no factual evidence.

Myth #1: all carbs are bad

Ever heard of this one? Before you rush to clean out all the carbohydrates from your kitchen, this statement can be easily debunked.

Not all carbs come in the form of French fries or pizza. In fact, fruit, vegetables and whole grains are found to contain whole carbohydrates. By classifying carbs as “whole carbohydrates” and “refined carbohydrates,” we can better understand why this statement is actually false.

Whole carbs are often referred to as unprocessed or unrefined, meaning that they still contain the bulk of their vitamins and nutrients. Examples of whole/unrefined carbs include fruit, vegetables, oatmeal and whole wheat bread. These foods have not undergone a process to strip them of naturally occurring elements such as fiber and healthy fats.

In contrast, refined carbs have undergone a process (such as milling), which strips them of vitamins and nutrients. Examples of refined carbs are potato chips, white rice or sugary cereals.

Types of Carbohydrates

One major difference between the two types of carbs is how they provide your body with energy. In simple terms, unrefined carbs provide us long-term energy, while refined carbs are digested rapidly and lead to a quick spike in energy.

Due to the presence of fiber in whole carbs, our bodies are able to digest these foods overtime and keeps our energy steady throughout the day.

If you regularly consume soda or other foods with high sugar content, you may be familiar with feeling your energy spike and then plummet shortly thereafter. This is due to the lack of vitamins and nutrients in refined carbs. To avoid the feelings of an energy crash, we recommend introducing unrefined carbohydrates into your diet.

Here are some simple swaps you can make if you want to implement more whole carbs into your meals.

Processed/Refined Carbohydrate Whole/Unrefined Carbohydrate
Potato chips Whole grain tortilla chips
White rice Brown rice, quinoa
White breads Whole wheat or whole grain breads

While it is important to consume as many whole or unrefined carbs as possible, we understand that this is not feasible for everyone. Of course it is unrealistic to cut out every single processed carb, because who doesn’t crave a pizza every now and then? Everybody’s dietary needs and cravings are different, do not feel like you have to cut out all refined carbs for the rest of your life – you can learn how implement or swap in more unprocessed carbs instead.

Myth #2: steer clear of all fatty foods

In addition to other diet myths, this is completely false and should not be a statement you should revolve your food philosophy around. Just like carbs, fats are absolutely necessary for the body. According to the American Heart Association, “dietary fats are essential to give your body energy and to support cell growth.”

Similar to carbs, there are four ways to categorize the fats we consume: saturated fats, trans fats, monounsaturated fats and polyunsaturated fats. In very simple terms, monounsaturated and polyunsaturated are considered “good” fats, while trans and saturated fats are not.

Trans fats are specifically found in highly artificial or processed foods. While more and more brands are prioritizing eliminating trans fats, it is still important to be mindful of what you consume. One way to guarantee you are not consuming trans fats is by reading a product’s nutrition label.

Saturated fats are often viewed as “bad fats,” however they are not as harmful as trans fats. Saturated fats are common and are often found in ingredients such as red meats and dairy (cheese, ice cream, butter). According to Harvard University’s School of Public Health, saturated fats “are best consumed in moderation.” If you are worried about your saturated fat intake, red meats and dairy can be replaced with items such as legumes or fish.

Healthier fats that can be incorporated into anyone’s daily meal routines include avocado, dark chocolate (who knew?!), salmon, olive oil and nuts.

Next time someone tells you to avoid all fats, now you know that myth’s been busted! Don’t forget your body still needs fats for fuel and healthy fats are a great way to do that.

Myth #3: nothing can replace the protein you get from meat

Sorry meat-eaters, but this diet myth’s false. There are many non-meat alternatives for plant-based or vegetarian eaters. While it may be difficult to transition from meat to vegetarian protein, there are many options that provide the appropriate amounts of protein necessary.

Since everyone’s protein intake differs, the protein choices you choose will vary. Below are some non-meat protein alternatives for both vegetarian and plant-based diets.

Vegetarian/Plant-based protein sources

  • Whole eggs or egg whites
  • Quinoa
  • Tofu, tempeh, seitan, edamame
  • Legumes (chickpeas, lentils, soybeans, kidney/black/pinto beans)
  • Nut butter
  • Chia seeds, hemp seeds
  • Ezekiel bread
  • Soy milk, almond milk
  • Oats, oatmeal
  • Protein-rich vegetables (sweet potatoes, brussels sprouts, broccoli, spinach)

Myth #4: long-term juice cleanses are good to detox and nourish your body

Similar to other diet myths, this one can be easily debunked. After a day or two of indulgent eating, it can be tempting to opt into day-long juice cleanses. It is no secret that many celebrities and influencers endorse and do juice cleanses, increasing the rage about them. However, juice cleanses are not a healthy replacement for eating full, nourishing meals.

This begs the question: why are juice cleanses so hyped up? For starters, a lot of juice cleanse companies vocalize the idea that you should not or do not have to eat while on a juice cleanse. That means, for however long you are choosing to cleanse, you consume nothing but juice. Some brands take a different approach and say that it is O.K. to snack lightly while on the cleanse.

However, most companies do not promote consuming regular, nourishing meals in addition to the cleanse. Consequently, your body is deprived of vitamins and nutrients that come from whole foods.

For example, juices do not contain parts of the peels or rinds from fruit or vegetables. Fiber is stripped from whole fruits and vegetables during the juicing process but a lot of the sugars are sustained. According to Mayo Clinic, Fiber aids the body in digestion, lowering blood sugar levels and cholesterol levels.

There are some positive effects from juicing such as consuming micro-nutrients and hydration. However, the UCLA Center for East-West Medicine point to some significant negative effects of juicing. They explain that juices contain little amounts of protein and healthy fats, which can lead to a protein deficiency. Additionally, because of the sugars in juice a consumer’s blood sugar tends to spike and crash, leaving them feeling tired and hungry.

Juicing substitutes

To some, juice cleanses may be helpful but for most, it will not be a satisfactory replacement for meals. Some safe and healthy alternatives to juice cleansing include:

  • Incorporating more whole fruits and vegetables into meals
  • Consume smoothies instead of juices (blending retains more of the vitamins & nutrients of fruits and vegetables)
  • Eat more raw foods
  • Try a soup cleanse
  • Practice intuitive eating to avoid feelings of needing to cleanse after indulging

There are plenty more diet myths lurking out there. Hopefully now, you are able to identify them and avoid feeling trapped in the cycle of diet culture. By incorporating unrefined carbs, healthy fats, plant-based proteins and avoiding juice cleanses, you are finding ways to honor your body and health without pressure from diet myths.