PART 1: five myths that used to shape my view of wellness.

Nutrition is confusing. I’ll be the first to say it. The wellness industry is saturated with conflicting claims and easily believed myths that have made it especially difficult for us to know what is actually 'healthy.’ While all bodies are different, it is important that we uncover what is fact from fiction. For me, in my teens and early 20s, I fell into all sorts of traps around nutrition and this truly shaped the way I would live my life, and the foods I would choose, impacting me on both a physical and mental level. Below I’ve listed five myths I used to believe about nutrition and how my view has shifted:

Myth: Calories are everything.

It’s funny — calories, being once everything, are now quite literally nothing to me. Some of the more calorically dense foods are also the most health-sustaining foods (think avocado, nuts, seeds, EVOO, etc.). This fixation on calories is damaging to our brain and body and leads us to restriction and choosing foods that are marketed as ‘low cal,’ which is an entire issue in and of itself. Labeling a food as “low calorie,” while maybe true, is a marketing claim that is meant to attract consumers, especially when the consumer is trapped in the calorie-focused mentality. In lieu of calories, we find added ingredients that are harmful for one’s health. Ditch the calorie-focused mindset and reframe your focus on NOURISHMENT. This is the philosophy I eat, sleep, and breathe. It diminishes the importance calories and augments that urgency of nourishment, for mind, body, and soul. Within this space, you will find optimal wellness, I am certain of it.

Myth: Dairy free options are healthier.

We live in a world that now caters to all dietary restrictions — which is wonderful — as those who are incapable of having gluten, dairy, or any other allergen are able to access foods more readily than five-ten years prior. Just as we must proceed with caution in the processed food world, foods that are dairy free, gluten free, vegan, allergen friendly must be examined closely. Dairy free ≠ healthy — and unless you are lactose intolerant for example, choosing a higher quality dairy option is the more health-promoting option (think pasture raised, organic (or raw even) cheese, milks, etc.). If you look at your average nondairy milk, creamer, etc., you will oftentimes find added gums, fillers, oils, and truly unnecessary ingredients that do not serve you or your health. Next time you’re at the grocery store, take a look at the ingredients for a pasture raised, organic dairy product — it will likely have maybe one to two ingredients. This is where we want to be (as mentioned, intolerances or allergies to dairy is an exception). Read ingredient labels — if you choose to live dairy free, there are plenty of non-dairy options now that are STUNNING in the ingredient department — seek out those! My favorite brands include Malk, Elmhurst, and Three Trees.

Myth: Red meat is bad.

Just as mentioned above, quality counts. Conventional red meat significantly differs in nutritional value in comparison to high quality, sustainable sourced, grass fed/grass finished beef. This expands beyond red meat and applies to all animal-based proteins. Choosing the best quality available, through a source like Butcher Box*, is essential for true nourishment and wellness. While I believe everything in moderation, when choosing red meat (poultry, seafood, etc.) — invest in the best you can find.

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Myth: salads with NO DRESSING are better for you.

Okay, Emily, chill. While most salad dressing are loaded with inflammatory oils and preservatives, choosing a higher quality dressing to add your salad actually promotes the nutritional absorption in the body as greens are full of fat-soluble vitamins. Pairing with a healthy fat is ideal. My favorite salad dressings include Primal Kitchen, Chosen Foods, Tessemaes, and Sir Kensington.

Myth: Nutella is healthy.

All jokes aside, while Nutella is welcomed at the table in moderation as balance is key, it does not compare in nutritional value to almond butter and other nut butters. Nutella’s first ingredient is SUGAR, followed by palm oil or vegetable oil, and THEN hazelnuts and cocoa. I used to eat Nutella by the spoonful simply because I was lead to believe this was an equal alternative to nut butters. I am not in the business of fearing foods or eliminating foods entirely, but I am in the business of supporting the mind and body, and this includes being mindful of my sugar intake. Stick with the nut butters, with one ingredient if possible, and Nutella in moderation.

Need support in debunking myths you may struggle with around nutrition? Or, are you feeling confused when it comes to nutrition? Let’s chat.