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5 Common Diet & Wellness Myths

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Myths exist in the areas of nutrition, fitness, and wellbeing.

Here are some of the most popular wellness myths and misunderstandings:

1. You gain weight by eating fat. Fat is, in fact, important for good health (in moderation). It’s more a case of consuming more calories than you expend when you gain weight. Healthy fats should be included in your diet on a daily basis in moderate proportions.
 
2. Carbs make you gain weight. Carbs aren’t all made equal. While both a chocolate cupcake and a banana contain carbohydrates, one also contains essential nutrients and fiber (hint: it’s the yellow one). For decades, the pro-and anti-carb debate has raged, yet there’s no denying that your body requires carbohydrates to process energy. Choose carb-rich meals like whole grains, legumes, fruits and vegetables that are minimally processed and high in fiber.
 
3. You’re healthy if you’re slim. People store fat in different ways and being skinny isn’t a reliable indicator of health. Even if you’re naturally thin, you should exercise and visit your doctor on a regular basis.
 
4. Go on a diet if you want to lose weight. Diets do not lead to sustained weight loss or health benefits for the majority of people, according to a UCLA assessment of 31 long-term diet research published in 2007. Everyone benefits from eating in moderation and getting regular exercise. Exercise may be the most important component in achieving long-term weight loss.
 
5. We need eight glasses of water a day. According to Heinz Valtin, a retired professor of physiology from Dartmouth Medical School who specialized in kidney research and spent 45 years studying the biological system that keeps the water in our bodies in balance, we should drink water with meals and when we feel thirsty. A better test is to simply pay attention to the color of your urine. It should be clear or the color of lemonade. If it’s darker, drink more.

Article credit: Private MD Labs

Healthy Recipe To Try

Rosemary roasted salmon with asparagus & potatoes

Ingredients

• 3 tablespoons extra-virgin olive oil

• 1 tablespoon chopped fresh rosemary

• 2 teaspoons minced garlic

• 1 ¼ pound Yukon Gold potatoes, cut into 1-inch pieces

• 1 teaspoon salt, divided

• ¾ teaspoon ground pepper, divided

• 1 pound asparagus, trimmed

• 4 (5 ounces) skinless salmon fillets, preferably wild

• 1 medium lemon

• 2 tablespoons balsamic glaze

• ½ teaspoon whole-grain mustard

Directions

Step 1

Preheat oven to 425 degrees F.

Step 2

Stir together oil, rosemary and garlic in a small bowl. Place potatoes in a large bowl and toss with 1 tablespoon of the oil mixture and 1/2 teaspoon each salt and pepper. Arrange the potatoes in an even layer on a large rimmed baking sheet. Roast until lightly browned and tender, about 20 minutes. Push the potatoes to one end of the pan.

Step 3

Place asparagus in the large bowl and toss with 1 tablespoon of the oil mixture, 1/4 teaspoon salt and 1/8 teaspoon pepper. Arrange the asparagus on other end of the baking sheet. Roast until the asparagus is bright green, about 3 minutes. Push the vegetables to either end of the pan, leaving space in the center.

Step 4

Brush salmon with the remaining 1 tablespoon oil mixture and sprinkle with the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Place the salmon in the center of the pan. Thinly slice half the lemon and tuck the slices around the salmon and vegetables. Roast for 5 minutes more. Cut the remaining lemon half into wedges.

Step 5

Whisk balsamic glaze and mustard in a small bowl. Brush 1 tablespoon of the mixture on the salmon. Continue roasting until the salmon is just cooked through and the vegetables are tender, about 5 minutes. Drizzle the vegetables with the remaining sauce. Serve with the lemon wedges.

Nutrition facts

Serving size: 4 oz. salmon, 2 oz. asparagus & 2/3 cup potatoes

Per serving
 
• 400 calories
 
• Protein 32.5g
 
• Carbohydrates 34.1g
 
• Dietary fiber 4.4g
 
• Sugars 6.3g
 
• Fat 15.9g
 
• Saturated fat 2.8g
 
• Cholesterol 66.3mg
 
• Vitamin a iu 679.1IU
 
• Vitamin c 18.2mg
 
• Folate 49.2mcg
 
• Calcium 183.5mg
 
• Iron 3.6mg
 
• Magnesium 51.1mg
 
• Potassium 682.7mg
 
• Sodium 711mg

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