The popular Myth Busters is back, Here is part four. I hope these clear up some of your food myths. 

Coffee Causes Cancer - NO! Raise your cup? Studies have also shown in recent years that drinking coffee appears to offer some protection against other conditions, including Parkinson’s disease and type 2 diabetes (although in order to substantially lower your risk for the latter, you may need to imbibe a jitters-inducing six cups per day). Some people also worry that consuming too much caffeine will raise their blood pressure. While caffeine may cause your pressure to rise, a study of more than 155,000 women found that the coffee lovers among them did not have an increased risk of high blood pressure.

Raw Fruits and Vegetables are More Nutritious than Cooked Ones - No! Scientists have discovered in recent years that cooking actually boosts levels of important compounds in some fruits and vegetables. For instance, ketchup contains five to six times more of the antioxidant lycopene than raw tomatoes do, making it much more useful against diseases such as prostate cancer.

Heat does rob fresh produce of some nutrients, especially vitamins that dissolve in water. For example, cooking fruits and vegetables tends to reduce their levels of vitamin B6, vitamin C, and folate in particular. But it increases the antioxidant levels of some vegetables, such as sweet corn and carrots. The bottom line: If you like raw produce, crunch away — but don’t fear the vegetable steamer or stir-fry pan.

Frozen and Canned Fruits and Vegetables are Less Nutritious than Fresh Ones Yes and No! Fresh fruits and vegetables are more nutritious than the frozen and canned variety — at the instant they are picked. However, the foods you find in the produce section have often had a long journey from the moment they were packed in crates, spending days or even weeks in transit from the farm or orchard. During shipping and storage, natural enzymes are released in fresh fruit and vegetables that cause them to lose nutrients. Food processors quick-freeze fresh-picked produce, which preserves much of its vitamin and mineral content. “With some fruits and vegetables, you actually lock in a higher nutrient content by freezing,” says Douglas Archer, Ph.D., a professor of food science at the University of Florida. A 1992 University of Illinois study found, for instance, that frozen beans retained twice as much vitamin C as fresh beans purchased in a grocery store. Contrary to common belief, canning does not deplete fruit and vegetables of significant amounts of nutrients either. While heat processing may reduce levels of some vitamins, certain canned foods — such as spinach and pumpkin — actually have higher levels of vitamin A than fresh versions.

Can swallowing gum cause stomach problems? - "Chewing and swallowing sugarless gum can contribute to abdominal pain, gas and diarrhea," says Joel M. Andres, M.D., a gastroenterologist. If you experience any of these symptoms, you're probably chewing gum that contains sorbitol, an artificial sweetener that's known for causing intestinal distress. 
Can cherries relieve pain? - After a study was conducted at Michigan State University, it is believed that eating about 20 tart cherries a day helps reduce inflammation in patients with arthritis and gout. They zeroed in on the cherries because of evidence collected over years in a state that is one of the largest producers of the fruit.

The popular Myth Busters is back, Here is part four. I hope these clear up some of your food myths.

"Eggs are bad for your heart.”- Eggs do contain a substantial amount of cholesterol in their yolks—about 211 milligrams (mg) per large egg. And yes, cholesterol is the fatty stuff in our blood that contributes to clogged arteries and heart attacks. But labeling eggs as “bad for your heart” is connecting the wrong dots

“High-Fructose Corn Syrup (HFCS) is worse for you than sugar.” - High-fructose corn syrup was created to mimic sucrose (table sugar), so its composition is almost identical to sucrose’s (55 percent fructose, 45 percent glucose; with sucrose the ratio is 50:50). Calorie-wise, it’s a dead ringer for sucrose. And in studies that compare the effects of HFCS with other sweeteners, HFCS and sucrose have very similar effects on blood levels of insulin, glucose, triglycerides and satiety hormones. In short, it seems to be no worse—but also no better—than sucrose, or table sugar.

“A raw-food diet provides enzymes that are essential to healthy digestion.” - Raw foods are unprocessed so nothing’s taken away; you don’t get the nutrient losses that come with cooking, But the claim by some raw-food advocates that eating raw boosts digestion by preserving “vital” plant enzymes, just doesn’t hold water. Those enzymes are made for the survival of plants; for human health, they are not essential.

“Your body can’t use the protein from beans unless you eat them with rice.” - No, Proteins—which our bodies need to make everything from new muscle to hormones—are made up of different combinations of 20 amino acids. Thing is, our bodies can make only 11 of these amino acids; we must get the other nine from food. Animal-based protein-rich foods like eggs and meat provide all nine of these “essential” amino acids, but nearly all plant foods are low in at least one. Experts used to say that to get what your body needs to make proteins, you needed to pair plant-based foods with complementary sets of amino acids—like rice and beans. Now they know that you don’t have to eat those foods at the same meal. If you get a variety of foods throughout the day, they all go into the ‘basket’ of amino acids that are available for the body to use.

“Calories eaten at night are more fattening than those eaten early in the day." - Calories are calories are calories, and it doesn’t matter what time you eat them. What matters are the total calories you take in.

“Radiation from microwaves creates dangerous compounds in your food.” Radiation” might connote images of nuclear plants, but it simply refers to energy that travels in waves and spreads out as it goes. Microwaves, radio waves and the energy waves that we perceive as visual light all are forms of radiation. So, too, are X-rays and gamma rays—which do pose health concerns. But the microwaves used to cook foods are many, many times weaker than X-rays and gamma rays.

This blog is such a fun topic, When researching this one I always find something amazing.  I can't believe the marketing and false rumors out there.  I wonder where they start...oh well that can be another blog.  So let's get started on the myths...

Fat free food is calorie free: This is a great one, that is why so many manufacturers market to "fat free," "low fat," "reduced fat". The best example I have is ff sour cream, I add Hidden Valley Ranch dips and my family all then think the dip has no calories.  It it a mental thing....I have wrote many times read the label.

Six meals are better than three: Not necessarily, some people can easily turn six small meals into larger ones.  Our busy lifestyle really prohibits six meals a day.  It is truly all about calorie intake and our body. Our bodies digest food typically every four hours and that is where the theory that six meals is better.  High fiber makes us feel full longer. But, if you stick to three meals and included healthy snacks mid morning and mid afternoon your body will get the fuel it needs.

It takes more calories to eat a stick of celery than are contained in the celery itself – making it a negative calorie food:  I first saw this one on "Food Detective" on Food Network and I laughed.  What could this be true? Yes! But in a world where it takes 3,500 calories to work off a single pound of fat, celery would make a merest difference.

To Lose Weight, You Must Avoid Carbs:  This one angers me, I love my carbs....some love their chocolate. Me I can't live without my carbs.  There are healthy carbs and your body needs them. Here are the numbers: one gram of carbohydrate (that is, starch) has four calories, while a gram of chicken fat, olive oil, or fryer grease - any kind of fat - has nine. 

Fish is Full of Good Fat:  Yes and no! Up to 30 percent of the fat in fish is omega-3 (good) fat, which helps prevent blood clots and reduces inflammation. But the other 70 percent or more is a mixture of saturated fat that tends to raise cholesterol levels and various other fats that are little more than a source of concentrated calories. 

Cravings Are Your Body's Way of Telling You What You Need: No! Cravings for sugar and chocolate have nothing to do with nutrient deficiencies. So why do we crave them? Because these foods trigger the release of mood boosting compounds in the brain. Mostly memories and emotions is why we crave something!

A Glass of Wine Every Day Promotes Good Health: Alcohol is a double-edged sword. People who drink modestly live longer than teetotalers, studies show. But there is a danger: Women who drink daily - even one drink per day - have a higher risk of breast cancer, compared with women who avoid alcohol entirely. 

The first myth buster blog was so popular we will add to it from time to time.  To recap it's all about marketing, after all marketing sole purpose is to sell the product.  Whether it is the spectacular super bowl commercials or just the packaging.  With that said let's dive back into busting some myth's.

Organic foods are are better for me? Depends on the product....if you peel a banana then no, but if you eat a strawberry then yes. If you eat the skin or the outer layer then organic is worth the extra money.  Organic chicken or free range chicken just means the chicken have the option of going out the door outside....doesn't mean they do!  See the blog on organic for more details

Fresh vegetables are better than frozen? No! The frozen vegetables are picked at the peak of ripeness and frozen immediately all the nutrition is packed in those little frozen bags. Some veggies are picked before ripe so in transit they ripen.  Depending on the veggies some are actually better frozen.  Frozen can also be cheaper!

Light Olive Oil is healthier for you because it has less calories...NO! Light means the color, not the fat content!

It's best not to eat after 7 pm? It's not the time but the type of food which you eat that counts. Eating more calories than you burn will make you gain weight. But late snacking can push your calorie intake over the edge. Eating just before you go to bed can hamper sleep patterns in that it messes with your insulin. I'd suggest you don't eat for two to three hours before bed.

 Chocolate has lots of fat, lots of sugar so I can't have it? NO! I am sure many are happy to hear this one (personally I would rather have my carbs) Dark chocolate contains flavanols, antioxidants that seem to have a blood-thinning effect, which can benefit cardiovascular health. And, recently, researchers in Switzerland reported that eating dark chocolate (1.4 ounces of it) every day for two weeks reduced stress hormones, including cortisol, in highly stressed people. But, remember to count points/calories, this doesn't give you free reign to all things chocolate.

It's all about the marketing to sell products...There are some Healthy food myth busters I feel we need to address.  "Knowledge is power" as I always tried to teach my son. So let's look at some marketing "Ideas" that are not always as they seem.

First, let's look at smoothies: Full of fruits and veggies, a smoothie can be a dieter's delight — sometimes. The main problem is the BIG containers. A 32-ounce Aloha Pineapple smoothie from Jamba Juice maxes out at 570 calories per serving; the same size Cherry Picker smoothie from Smoothie King comes in at 660 calories.  Foodies have posted about healthy smoothies they make (many sound so delicious) When you stop for a smoothie, check the nutritional information (located at every chain).

Muffins: Even if they're "whole grain" or "full of bran," many muffins are super-sized, sugary messes. A simple blueberry muffin from Dunkin Donuts has more than 500 calories, 16 grams of fat and 51 grams of sugar! Low-fat ones aren't always better — a blueberry-apricot one from Starbuck's has almost 400 calories and 47 grams of sugar. If you need a grab-and-go breakfast, opt for an English muffin or even half a bagel with a light spread.

Reduced-Fat Peanut Butter:  Think you're saving calories by using this in your PB&J? It's actually higher in sugar than the regular version and still contains hydrogenated oils(bad for your waistline and your heart.) Peanuts may be fatty, but they're full of healthy fats. Stick to 1-tablespoon serving, everything in moderation. 

If the label says "All Natural", it must be healthy.  Unless it's on meat or poultry (indicating no artificial flavorings, colorings or irradiation), the term "natural" holds no meaning—it's unregulated and undefined.

Dark bread is always better than white: A darker loaf of bread does not necessarily mean it's made with whole grains—it could simply just contain caramel coloring or a little extra whole wheat and be no healthier than white bread. This is a very competitive line of food, so watch the label with all bread.  Just because is says "100 percent whole wheat" or "whole grain" or "9 grain" doesn't mean it is better. Some bread can be like Granola, depends what is in it.  


Eggs with brown shells are more nutritious than white ones:  The only thing the color of an eggshell indicates is the color of the feathers of the bird from which it came!  The color does not affect nutrition. White eggs are laid by white hens and brown eggs are laid by red hens. Since brown eggs often cost a bit more than white eggs, save your money without sacrificing nutrition.

Bottom line....READ THE LABEL!  I will be blogging more on this topic...stay tuned!