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Top 10 “Healthy” Foods Busted By Real Science

Top 10  “Healthy” Foods Busted By Real Science

The world of nutrition is full of misconception, myths, and even lies. There are so many contradicting information out there that are confusing and misleading.

So how can we decide which information is fad and which one is real? The answer is science and research studies (especially those which are peer-reviewed). We should only trust information that is backed by real science and has been proven by peer-reviewed research / study.

However, are they really that healthy? Read more to learn the truth.

1. Breakfast cereals

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    This is what the majority of people are eating every single morning. And yet, it might be the worst food choice you can possible eat as breakfast. Why?

    Cereals are usually loaded with sugars and refined carbs (read here and here on why they are some of the worst and fattening ingredients in existence). They will spike your blood sugar and insulin levels, and a few hours later when your blood sugar crashes, your body will be desperate for another highly refined carbs snack. (Study)

    So what should you eat for breakfast then? You should eat something that is unprocessed and has protein and fiber in it (like eggs and vegetables).

    2. Granola

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      The real, natural granola contains some healthy ingredients like oats and nuts, however the food industry has processed it by adding sugar, oil, and other fillers.

      The processed granola contains high amount of sugar, which makes it very energy dense, and easy to over-consume (leads to obesity). (Study)

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      3. Low fat yogurt

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        Unlike the Full-fat yogurt, Low-fat yogurt has been highly processed by the food manufacturer: saturated fat has been removed, while many other stuffs (sugar, high fructose corn syrup, artificial sweetener) has been added.

        This study shows that saturated fat is actually harmless. There is also another study that shows people who ate the most high-fat dairy products were the least likely to be obese.

        So if you love yogurt, you should eat the real, full-fat yogurt (which is most probably much healthier than the highly processed low-fat yogurt).

        4. Commercial Salad Dressings

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          Salads are usually healthy meals, it contains many types of vegetables that are loaded with nutrients, antioxidants, soluble fiber, and various good stuffs.

          However, most people don’t like the taste of “just salads”, so they add dressings to improve the taste.

          The problem with most commercial dressings is that they’re made with nasty ingredients like soybean oil (which are way too high in Omega-6 fatty acids — leads to inflammation) and high fructose corn syrup.

          So, how can i improve the taste of my salad while staying healthy? Well, you can always make your own dressing (you use extra virgin olive oil, vinegar, and other spices to add taste).

          *PS: Check out this recipe that taste as good as french fries

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          5. Fruit juices

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            Fruit juice is usually very high in sugar, and has very low fiber content. Those which are sold in bottles may not even have any actual fruit content: it may just be made of water, sugar, and some flavoring additives.

            Whole fruit do contain some sugar, but it is bound within the fibrous cell walls, which slows down the release of the sugar into the bloodstream. So if you love fruit, it is better to eat whole fruit rather than drinking fruit juice.

            6. Diet soft drinks

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              How many of you think that Diet Coke is healthier than normal Coke?

              This study found that people who replace sugary soda with diet soda don’t end up weighing less after six months. The explanation is probably because even though the artificial sweeteners themselves are caloric free, they may stimulate the appetite in some people, and make them eat more of other foods. ( Read more here, here, and here )

              That being said, some people can lose weight changing their normal soda to drinking diet soda, but that’s most probably because they are also changing other things as well (such as their food intake and exercise routines).

              7. Whole wheat bread

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                You might think that whole wheat bread is healthy, and to some extent that is true. It is relatively healthier as compared to refined wheat bread (the white color one).

                But you know what, the food industry is full of scam-my marketing tricks, and the main problem with most whole grain foods are that they aren’t made with actual whole grains. The grains have been processed into very fine flour that is just as easily digestible and spikes blood sugar just as fast as refined grains (no wonder they taste as fluffy as the white bread).

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                In fact, here’s a research by Harvard University that shows the comparison of Glycemic Index of whole wheat bread as compared to regular white bread (HINT: it is high as regular white bread).

                Also, many studies show that many health problems (especially for gluten-sensitive people) are related to the consumption of whole wheat. (study, study, study)

                8. “Organic” processed food

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                  Do you realize how many items in the supermarket that are labeled as “organic”?

                  When you actually look at the ingredients labels for many of these organic, “healthy” meal replacement bars, crackers, snacks, and others; then you will learn that they aren’t that much different from the non-organic equivalents.

                  Sure, they might contain organic cane sugar instead of regular sugar… but organic sugar is just as bad as regular sugar. Your liver won’t tell the difference.

                  So, it’s better to eat whole, single ingredient foods (organic if you can afford it), but avoid organic processed foods.

                  9. Trail mixes

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                    Trail mixes usually contain dried fruits, nuts, and sometimes chocolate and grains.

                    The dried fruit usually has a lot of sugar content and the nuts are loaded with fats. For this reason, trail mixes is a very energy dense snack, which can be useful when you need a lot of energy (such as when doing intense exercise).

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                    However, if you eat it frequently while maintaining a relatively sedentary lifestyle, it will surely result in weight gain.

                    10. Processed Gluten-Free Food

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                      Gluten is a protein found in many grains, including wheat, rye, and barley. It’s found in most breads, cereals, pastas, and many processed foods.

                      Gluten-free is a term that is becoming more and more popular nowadays.

                      According to a survey in 2013, around 30% of adults in the United States say that they want to cut down or be free of gluten in their diets.

                      No wonder you can easily find many gluten-free replacement products in the supermarket around the country.

                      The problem with those foods are they are usually just as bad as their gluten containing counterparts. These foods are usually made with highly refined carbohydrates, sugar, and various chemicals.

                      If you are going to eliminate gluten, you should choose foods that are naturally gluten free (such as : Quinoa and Flaxseed), instead of processed gluten-free foods.

                      Junk food with “gluten free” on the label is still junk food.

                      After all, gluten-free foods are only needed by people who are suffering from Celiac Disease (who develop an immune reaction to gluten that damages the intestine). And only about 1% of the population suffers from Celiac Disease.

                      Beware of mainstream nutritional wisdom that are not backed by science.

                      Find this article useful? Feel free to share it with your friends.

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                      Last Updated on July 3, 2020

                      How to Control Your Thoughts and Be the Master of Your Mind

                      How to Control Your Thoughts and Be the Master of Your Mind

                      Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life. To control your thoughts means to influence the way you live your life.

                      Your mind, more specifically, your thoughts, affects your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality)

                      I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive, and just a general waste of energy.

                      You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

                      Choose to be the person who is actively, consciously thinking your thoughts. Be someone who can control your thoughts—become the master of your mind.

                      When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

                      I currently have a few thoughts that are not of my choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

                      Who Is Thinking My Thoughts?

                      Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in control of your thoughts.

                      If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

                      Here are four of the “squatters” in your head that create unhealthy and unproductive thoughts.

                      1. The Inner Critic

                      This is your constant abuser who is often a conglomeration of:

                      • Other people’s words—many times your parents
                      • Thoughts you have created based on your own or other peoples’ expectations
                      • Comparing yourself to other people, including those in the media
                      • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

                      The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance, and lack of self-love.

                      Why else would this person abuse you? And since this person is youwhy else would you abuse yourself? Why would you let anyone treat you this badly?

                      2. The Worrier

                      This person lives in the future—in the world of “what ifs.”

                      The Worrier is motivated by fear, which is often irrational and has no basis. Occasionally, this person is motivated by fear that what happened in the past will happen again.

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                      3. The Reactor or Troublemaker

                      This is the one that triggers anger, frustration, and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

                      This person can be set off by words or feelings and can even be set off by sounds and smells.

                      The Reactor has no real motivation and has poor impulse control. He is run by past programming that no longer serves you—if it ever did.

                      4. The Sleep Depriver

                      This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

                      The Sleep Depriver’s motivation can be:

                      • As a reaction to silence, which he fights against
                      • Taking care of the business you neglected during the day
                      • Self-doubt, low self-esteem, insecurity, and generalized anxiety
                      • As listed above for the inner critic and worrier

                      How can you control these squatters?

                      How to Master Your Mind

                      You are the thinker and the observer of your thoughts. You can control your thoughts, but you must pay attention to them so you can identify “who” is running the show—this will determine which technique you will want to use.

                      Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

                      There are two ways to control your thoughts:

                      • Technique A – Interrupt and replace them
                      • Technique B – Eliminate them altogether

                      This second option is what is known as peace of mind.

                      The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go-to” thoughts in applicable situations.

                      Use Technique A with the Inner Critic and Worrier and Technique B with the Reactor and Sleep Depriver.

                      1. For the Inner Critic

                      When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

                      You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

                      For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

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                      You can also have a dialogue with yourself to discredit the ‘voice’ that created the thought—if you know whose voice it is:

                      “Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

                      If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready.

                      This is the first squatter you should evict, forcefully, if necessary:

                      • They rile up the Worrier.
                      • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
                      • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
                      • They are a bully and is verbally and emotionally abusive.
                      • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

                      Eliminate your worst critic and you will also diminish the presence of the other three squatters.

                      Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

                      2. For the Worrier

                      Prolonged anxiety is mentally, emotionally, and physically unhealthy. It can have long-term health implications.

                      Fear initiates the fight or flight response, creates worry in the mind, and creates anxiety in the body. This may make it more difficult for you to control your thoughts effectively.

                      You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

                      • Increased heart rate, blood pressure, or surge of adrenaline
                      • Shallow breathing or breathlessness
                      • Muscles tense

                      Use the above-stated method to interrupt any thought of worry and then replace it. But this time, you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

                      If you believe in a higher power, this is the time to engage with it. Here is an example:

                      Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

                      “Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

                      Smile when you think about it or say it aloud, and phrase it in the present tense. Both of these will help you feel it and possibly even start to believe it.

                      If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

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                      Now, take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like! Do it until you feel that you’re close to being in control of your thoughts.

                      Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

                      For example: If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

                      “I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place.

                      Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

                      Change those fearful thoughts when they happen:

                      “Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

                      Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

                      3. For the Troublemaker, Reactor or Over-Reactor

                      Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers. But until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

                      The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain.

                      I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

                      Conscious breathing is as simple as it sounds—just be conscious of your breathing. Pay attention to the air going in and coming out.

                      Breathe in through your nose:

                      • Feel the air entering your nostrils.
                      • Feel your lungs filling and expanding.
                      • Focus on your belly rising.

                      Breathe out through your nose:

                      • Feel your lungs emptying.
                      • Focus on your belly falling.
                      • Feel the air exiting your nostrils.

                      Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize. Now, you can address the situation with a calmer, more rational perspective and avoid damaging behavior, and you’ll be more in control of your thoughts.

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                      One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

                      Master your mind and stop the Reactor from bringing stress to you and your relationships!

                      4. For the Sleep Depriver

                      (They’re made up of the Inner Planner, the Rehasher, and the Ruminator, along with the Inner Critic and the Worrier.)

                      I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

                      Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

                      1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
                      2. Then I came up with a replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

                      When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and thoughts, and I choose quiet.

                      From the first time I tried this method, I started to yawn after only a few cycles and am usually asleep within ten minutes.

                      For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (closed, of course). Sometimes I try to look toward my third eye but that really hurts my eyes.

                      If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

                      You can also use this technique any time you want to:

                      • Fall back to sleep if you wake up too soon
                      • Shut down your thinking
                      • Calm your feelings
                      • Simply focus on the present moment

                      The Bottom Line

                      Your mind is a tool, and like any other tool, it can be used for constructive purposes or destructive purposes.

                      You can allow your mind to be occupied by unwanted, undesirable, and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

                      Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. You can be in control of your thoughts. The choice is yours!

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                      Featured photo credit: Priscilla Du Preez via unsplash.com

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