Vol. 3, Issue 2
www.fitnessquestbloomington.com
Dieters Beware: 8 Myths That Make You Fat
Before And
After
Misinformation convolutes our weight loss
journey. It seems like every month some new
research is coming out to confuse us. Often the
research is contradicting or misinterpreted,
which leads to common dieting myths that
create unhealthy habits. Do you believe any of
these myths?
Myth #5: Sports drinks are healthier than
soda.
It’s important to avoid skipping breakfast, but
you don’t want to overdo it with too many
calories either. In fact, a large breakfast can
add an extra 400 calories. However, people
don’t necessarily eat fewer calories throughout
the day.
Myth #6: You can lose weight by dieting
alone.
You may opt for Vitamin Water before a
workout rather than Coca-Cola, but keep in mind
that Vitamin Water has 13 grams of sugar and 50
calories per serving… and there are 2.5 servings
per bottle, which adds up to 125 calories. That’s
Myth #1: Eat a big breakfast to avoid just 15 calories shy of a Coca-Cola.. Water with
lemon is a much better alternative.
overeating later.
“Joining Fitness
Quest was the best
decision I have ever
made in my life.
The family
environment in the
gym is irreplaceable
along with the
results. I would not
replace my time
here with anything
else, truly
amazing.”
-Nick Hiltbrand
Diets may help you reduce your blood pressure
or risk of cardiovascular disease, but researchers
have found that diets often stop working after a
person loses 5-10 percent of their weight and
Myth #2: Grazing on small portions doesn’t help people sustain weight loss.
throughout
the
day
boosts
one’s
metabolism.
Myth #7: You can lose weight simply by
cutting starches from your diet.
Eating smaller, more frequent meals helps
people control their appetites, but not if you are Low-carb diets have perpetuated this myth, but
grazing on high-fat, high-calorie foods. If you starch is not necessarily bad. It’s true that the
are trying to lose weight, it’s best to plan out body processes starch and carbohydrates into
your meals with healthy vegetable sides and sugar that may be stored as fat – but it also may
work in a couple of healthy snacks.
be used as energy.
Myth #3: Low-fat or Fat-free food always Myth #8: Eat whatever you want as long as
has fewer calories too.
you’re exercising.
Fat is often replaced by protein, starch and
sugar – which can really rack up the calories.
Smaller portion sizing and moderation are
more important practices than switching to
low-fat foods.
Your body is cutting more calories if you’re
exercising, but you will not lose weight if you are
replacing all the energy you burn off with sugary
sports drinks or high-calorie foods. It’s best to
find other “rewards” for a good workout that are
not edible.
Myth #4: Eating late at night will make a
person fat.
Quote
It’s simply not true that food consumed at
night will be unused and therefore be
converted into fat. You will gain weight if your
energy intake exceeds your expenditure,
regardless of when the calories are consumed.
It’s better to eat a more modest-sized dinner
and a snack before bed than a huge meal.
“Time and health are two
precious assets that we don't
recognize and appreciate until
they have been depleted.”
201 N. Prospect, Bloomington, IL 61704
Contact- (309) 661- 8600
Denis Waitley
Page 1
Top 7 Low-Carb Diet Mistakes
A low-carb diet involves limiting foods like grains/breads,
starchy vegetables and fruit in the range of 50 to 150 grams per
day. Instead, you’ll get most of your calories from protein and
fat. Many people go on a low-carb diet to lose weight or reduce
their risk of heart disease, cancer, diabetes and metabolic
syndrome. The idea is that excess intake of starch causes the
body to store glucose as fat. If you’re on one of these diets, look
out for these sneaky blood-sugar-spiking foods and condiments…
sugars.
Hummus – Remember to calculate at least 20 g of carbs if you’re
indulging – even if the package says 7 grams of carb per 2 tbsp.
Light Ranch Dressing – Your blood glucose levels will spike when
you choose this dip, even though the bottle claims there is just 3
grams of carbs per 2 tbsp.
Peanut Butter – There is only 7 grams of carb per 2 tbsp serving, but
it’s easy to scoop out way more than that if you are not careful about
your portion control.
Cocktail Sauce – Like Teriyaki sauce, you will notice your BG level
catapulted sky-high, even if it does say there is only 7 grams per 2
tbsp.
Bacon Bits – Despite a reading of 2 carbs in 1.5 tablespoons, you
may notice your blood sugar spike after eating this.
Rice Cakes – With 8 grams of carbs in two, rice cakes may not
seem that bad, but again, they cause blood sugars to spike
dramatically.
Light Bologna – Even though there are virtually no carbs in
bologna, you have to remember there are still fillers, nitrates and
Many foods contain sugars and “starch fillers” that can sabotage your
diet, even in the absence of actual carbs. In addition to the foods
mentioned, powdered coffee creamer, chewing gum, lunch meats,
sausages, egg substitutes and low-fat foods are all culprits for this
phenomenon. In addition to eating the wrong foods, other eating
habits may derail your diet. Be sure you are eating every four hours
and keeping your calorie counts under control. You also have to be
careful not to eat too few carbs or you will feel sluggish and fatigued.
It’s also important to consider that, even if you follow your low-carb
diet perfectly, it is not a good overall plan for long-term weight loss
and health. Studies show that people were able to lose 9 pounds over
2 years by switching to a low-carb diet, but the results are comparable
to other diets that had higher carbs. It’s believed that the increase in
protein and cutting of calories on low-carb diets are what has the
biggest impact on weight loss.
Featured Recipe
Salmon and Asparagus in a Bag
Ingredients
1 pound asparagus spears, trimmed
1/4 cup water
1 pound salmon fillets, skin removed
2 tablespoons olive oil
1 tablespoon lemon juice
1 tablespoon dried dill weed
salt and ground black pepper to taste
1 cup sliced spinach
1 tablespoon capers
1/4 cup diced red onion
1 tablespoon lemon juice
Nutrition Motivation
“Water is the most neglected nutrient in
your diet, but one of the most vital”
Directions
1. Preheat oven to 450 degrees F (230 degrees C).
2. Place asparagus and water in a covered, microwave-safe, and
vented bowl; steam in the microwave for 5 minutes.
3. Rub salmon with olive oil, 1 tablespoon lemon juice, dill
weed, salt, and black pepper; place in a foil oven bag. Toss
spinach, capers, red onion, and asparagus with salt, black
pepper, and 1 tablespoon lemon juice in the foil oven bag.
Place vegetables on top of salmon. Fold foil bag closed and
place in a baking dish.
4. Bake in the preheated oven until salmon flakes easily with a
fork, about 30 minutes. Carefully split bag open with a knife
to release steam.
201 N. Prospect, Bloomington, IL 61704
Contact- (309) 661- 8600
~ Julia Child
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