5 common myths in the fitness and nutrition industry

Health is wealth.

Unfortunately, that sentiment has created an industry focused far more on profit than individuals’ actual health, and that has caused many false claims about nutrition and physical fitness to be spread without control. Extreme views in the fitness and nutrition world have been celebrated because these lifestyles receive the most attention on social media, therefore they earn the most profit. However, this has caused balanced lifestyle choices to become less attractive as extreme workouts and eliminative diets grow most popular.

Balance, however, is very important in all areas of life, including physical fitness and nutrition. Extreme diets and workouts cannot only cause more damage than they do good; they can actually cause more stress and can have less success because people have trouble sticking to their unrealistic goals.

So, here are five common myths that have been spread in the fitness and nutrition industry, and healthier ways to actually approach creating a healthy, balanced lifestyle.

Myth #1: Carbs are not good for you

Despite the focus of the most recent fad diets, carbs are not actually bad for you.

There are a couple of reasons why carbohydrates are thought to be the main cause of weight gain. First, many carbs are calorically dense, so eating a lot of carbs can mean eating an excess of calories. Second, some carbs are high in refined sugar, which is known to cause inflammation and weight gain. Third, some people are very successful on a low-carb diet. People with a naturally large body type tend to function best when they eat more fats and less carbs. The thing is, not everyone who is overweight has a naturally large body shape – most people who are overweight just have an excess of fat. People who have a naturally large body shape (the endomorphic body type) are actually healthy at a larger size – think of football players or higher weight class wrestlers. The average body shape (a mesomorphic body type) actually functions best when they eat a balance of carbs and fats. 

An excess of any macronutrient, whether it be carbs, fats or protein, can cause weight gain, not just carbohydrates. And there are plenty of healthy carbs that can be part of a balanced diet, such as whole-grain bread, fruit, and starchy vegetables like potatoes. 

If you are trying to lose weight, minimizing your carb intake can be helpful, but drastic decreases in intake or complete elimination of carbs are not necessary for success. In fact, trying to stick to such a strict diet can harbor success, and eliminating necessary nutrients can make it harder to lose weight. So, instead of eliminating or drastically reducing your carb intake, aim for a balance between your carb, fat and protein intake and make sure you are eating healthier carb sources. Try to eat more carbs from whole food sources, such as fruit and starchy vegetables, and fewer carbs from packages. You may find that it’s not that carbs make you gain weight, but that you are eating too many of them or that you are eating carbs from unhealthier sources. 

Myth #2: Doing a lot of high-intensity cardio exercise is the best way to lose weight

Cardio exercise is defined as any exercises that raises your heart and respiratory rate. According to Centers for Disease Control and Prevention (CDC), a healthy amount of exercise includes doing 30 minutes of moderate-intensity cardio, such as strength training, hiking or playing sports, for five days per week; or doing 25 minutes of vigorous aerobic activity, such as running, bicycling or HIIT training, three days per week.

Many people seem to think that they have to elevate their heart rate to high levels during every workout in order to lose weight. However, having a balance of moderate cardio exercise and high-intensity cardio exercise during your week is the best way to achieve healthy weight loss. Strength training (a moderate cardio exercise) increases muscle mass, which in turn increases metabolic rate, which means you burn more calories throughout your day. In contrast to this, high-intensity calorie exercises burn lots of calories while doing the workout, but they don’t keep up that caloric burn throughout your day. 

For the best results, try to include both high-intensity and moderate-intensity cardio exercise in your fitness program. If you are trying to lose weight, aim to include a total of at least five hours of physical activity in your week. This can include both cardio workouts and lower-intensity exercises, such as walking and yoga

Myth #3: Eating 1,200 calories per day is a healthy way to lose weight

There are a lot of diets that promote restricting calories rather than just restricting one macronutrient to achieve weight loss goals.

Calories are a form of energy. How many calories a food has directly translates to how much energy it gives the body. The amount of calories a food has is determined by how much the body will increase in temperature when eating that food. According to US Department of Agriculture, “one Calorie is the amount of heat required to raise the temperature of one kilogram of water one degree Celsius.”

This is all very scientific, so unless you are pursuing a career in nutrition or biomedical science, it’s unlikely you need to understand how this works. What you do need to know is the higher in calories the food is, the more energy it is supposed to give the body. The reason this sometimes doesn’t work, though, is because heavily processed foods tend to be high in calories but low in nutritional value. This means that they will give your body lots of energy, but only for a short burst of time, which will cause you to become hungry again far sooner than you would have from eating a more nutritionally dense food. This can cause people to overeat. When people eat an excess of calories, meaning they eat more calories than they burn throughout their day, their energy balance is thrown off, therefore they gain weight.

This is the thinking behind low-calorie diets. By decreasing the amount of calories you eat in a day, you will create a negative energy balance, which means you will burn more calories than you eat. When this happens, you lose weight.

However, this doesn’t always work. When calorie intake gets too low, the body can go into “starvation mode.” When this happens, the metabolism, which helps you burn calories throughout your day, slows down in an effort to keep your body safe. When your metabolism slows, so does your weight loss. Eating a strict, low-calorie diet for a longer amount of time can also put the body at risk for a number of health conditions, such as hair loss, infertility, constipation, and hypoglycemia

The reason the number of 1200 calories has grown in popularity is because this has been said to the be the minimum amount of calories your body needs to survive. This is true, but that does not mean it’s a good calorie amount to aim for. This is the amount of calories the body burns without doing anything else, which means if you do anything beyond lying in bed all day, you are going to burn more calories than this. In order to achieve a healthy, sustainable weight loss, it’s important that you eat fewer calories than you are burning, but not excessively fewer calories. 

Rather than trying to figure out exactly how many calories your body needs to function, I recommend focusing on your macronutrient intake and exercise volume. When you sit down to eat, make sure your plate includes healthy fats, protein, vegetables, and nutritionally-dense carbs. This way, you will make sure that you are not only eating enough calories, but you are getting your calories from vitamin- and mineral-rich sources that will provide your body with the nutrients it needs to perform at its best. And rather than trying to restrict the amount you are eating, focus more on increasing the amount of activity in your day. This way, you will still be consuming all of the nutrients your body needs, but you will still be achieving a negative energy balance because you are burning more calories through your day. By focusing on your macronutrient intake and increasing your exercise volume, you will be able to achieve and sustainable, healthy weight loss and more attainable nutrition and fitness goals.

Myth #4: Cheat meals and days are a necessary part of a fitness program

Cheat meals are an interesting topic because for some people they are a great way to help them achieve their goals, and for others, they discourage goal attainment.

The thought behind cheat days and meals is that, if you spend one meal or day eating an excess of calories, it will jump-start your metabolism. This can work, but most people who have success with cheat days and meals are benefitting from the mental rather than the physical aspect. Regularly scheduling meals or days that they can eat freely helps people to stick to their daily nutrition goals because they know they will be able to eat more of what they want soon. 

However, for some people, cheat meals and days work the opposite way. Because people  have been restricting themselves so severely, when they are finally allowed the chance to eat something they want, they eat in excess. When this happens regularly, it can actually derail progress that happened during the rest of the week. 

The one thing I don’t like about cheat meals and days is that they imply that eating less nutrient-dense foods is “cheating.” No one likes being a “cheater.” It’s a strict diet mindset that, I think, does more harm mentally than it does any good, mentally or physically.

The best advice I can give is to try to achieve a balance in your nutritional lifestyle regularly. When you see a food you want to eat that is less nutrient dense, enjoy the food, but then try to eat healthier throughout the day to achieve a balance in your eating. Find joy in giving your body foods that make it feel good, and then, on special occasions or when you are craving them, enjoy foods that delight your senses. When you focus more on what your body needs rather than restricting yourself from foods, you will find that your body often craves the foods that will best support it. Rather than incorporating cheat days and meals into a strict diet, focus on building a lifestyle that includes occasional treats and indulgences. 

Myth #5: You have to push through pain in your workouts to achieve results

My fitness feed is often filled with quotes like “No pain, no gain,” written in dark letters against backgrounds of heavy weights. I see posts encouraging people to work harder by saying, “Pain is temporary, pride is forever,” and “Let’s see how far I can go.”“When my body shouts, ‘stop,’ my mind screams, ‘never,’” is another popular quote that I actually find alarming. 

Let me explain the problem behind these quotes. They do have the power to motivate someone, but I think they often push people a little too far. When I first began my fitness journey, it was these quotes that ran through my head as I pushed myself to run just one extra mile, lift just one extra rep, or wake up just a little bit earlier to workout. And these can all be great things to do if you’re listening to your body and know the signs of when to push through a workout and when to give your body rest. For me, with little fitness experience at the time, it was these quotes that pushed me to fracture my leg during a run because of the stress I had put on it. 

Unless you are an elite athlete pushing through intense competitions, pain should not be a regular feature of your workouts. You don’t need pain to grow your muscles; what is needed is discomfort. 

What is the difference between pain and discomfort? Pain leads to injuries, while discomfort leads to growth. When you are just starting out with an exercise program, it can be difficult to tell the difference, but as you continue working out, it will become clear when your body is growing and when it is telling you to stop. 

However, there are a couple of ways to determine whether you are experiencing pain or discomfort. Discomfort is eased as soon as you release the pressure you are holding on your body, either by dropping a weight or releasing a stretch. Discomfort can feel irritating, but it isn’t intense. It builds slowly during an exercise, and it goes away, or at least decreases dramatically, when you stop. Pain, on the other hand, is sharp and intense. It comes quickly and lingers even after you stop the exercise. Pain can affect your form, and it gets increasingly worse if you try to push through the workout. 

If you are feeling discomfort, it is okay to continue to push through the exercise for a short while – this can lead to muscle growth and increased exercise adaptation. However, if you feel pain, stop the exercise. Giving your body the rest and recovery it needs can make the difference between a day off from the gym, or weeks to months recovering from an injury. 

There is a lot of confusing, conflicting information in the fitness and nutrition world about how to approach a healthy lifestyle. The best advice I can give is to listen to your own body. It knows what it needs. 

If you need some help navigating the plethora of information about health and wellness, or if you need some guidance in your fitness journey, contact me. Evolve is focused on achieving a healthy, balanced lifestyle through holistic wellness, mindful eating, and activity that fits your way of life. 

If you are interested in personal training, nutrition coaching, life coaching, or ZYTO scans, fill out the form below.

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What is a ZYTO scan?

Holistic wellness and medicine is gaining prominence in the medical and health community, and supplements are one of the main products at its core. However, with little regulation on these products, especially in the United States, and with so many supplements to choose from, it can be difficult to know what you need and what is actually going to work.

This is where ZYTO scans come into the equation.

ZYTO is an international company focused on producing software designed to give insight and guidance for health and wellness decisions. Founded in 2004 by Dr. Vaughn Cook, ZYTO is one of the leaders of biocommunicaton technology in the world.

My story

I have to admit, I was greatly skeptical of the ZYTO software the first time I came in contact with it. I had been struggling with chronic health issues for eight years, and it had gotten to the point that my digressing health consumed much of my energy and time. After multiple doctors had failed to successfully treat my diagnoses, or even realize what was wrong, I tried the ZYTO scan as a last ditch effort to improve my health.

After spending much of my life being poked and prodded with needles and more invasive procedures, the idea of having my health problems understood simply by placing my hand on a cradle seemed much too simplistic. When the scan was finished, I was given a long list of supplements recommended to bring my body to a more balanced state. Because neither the scan nor the supplements were covered by insurance, I disappointedly handed over hundreds of dollars that day with little hope that anything in my life would change.

However, after years of struggling to find help and a cure for my illness, it was only a mere two weeks after taking the supplements that I began to feel a difference. My irritable bowel syndrome (IBS) and leaky gut symptoms improved, my headaches and body pain began to fade, and the heaviness I had felt for years started to lift away. I had more energy, a larger appetite, and a new zest for life. My mood improved, as did my capacity to mentally handle tasks that before had been challenging. As time went on, I began to be able to eat foods that before had been restricted from my diet, and I began to chase dreams that I had never thought  possible, such as running across the country last summer.

How does a ZYTO scan work?

So, how does the ZYTO scan work? First, it’s important to recognize that the ZYTO scan is not a diagnostic tool. It is not meant to replace doctors or western medicine, but it is meant to serve alongside these other health modalities to create a holistic wellness program. The hope is that the supplements recommended will help support someone who is pursuing a healthy lifestyle.

To recommend supplements, the scan uses a galvanic skin response, which measures fluctuations in electrical conductivity of the skin. You may be familiar with this technology as it is used in lie detector, or polygraph, tests. Galvanic skin responses have also been used to do psychological research, psychotherapy, media and ad testing, usability testing, and neuroscience. By using a galvanic skin response, the ZYTO technology is able to tell if your body has a positive or negative response to different substances, including different foods, supplements, and health services, such as massage or chiropractic care. The ZYTO software analyzes the responses given to determine which of these foods, supplements and health modalities can help bring the body into a balanced, healthy state.

Is the ZYTO scan for me?

The best thing about a ZYTO scan is it can help anyone, no matter where they are in their health journey. Whether you are currently being treated for a medical diagnosis, working on losing weight or building muscle through personal training and/or nutrition coaching, or just trying to live a healthier lifestyle, the ZYTO scan is a tool that will only benefit your health journey. It serves alongside your current medical and health treatments to better help you achieve your goals and have a healthy lifestyle.

Getting a ZYTO scan

If you are interested in getting a ZYTO scan, or just learning more about the technology and what getting a scan looks like, consider using Evolve. I offer ZYTO scans at a competitive, affordable price because I strongly believe everyone should have access to becoming their healthiest self. I work with Nature’s Sunshine, a reputable supplement company that has been offering affordable, high-quality supplements for 50 years. Most importantly, though, I want to work with you. Getting a scan with Evolve means that your health goals and personal lifestyle will always be taken into account, and the supplements I recommend will always be secondary to suggesting dietary and lifestyle changes that will help you achieve the life you want without having to buy anything. My goal is always to help you become the healthiest, happiest version of yourself through the most natural means possible.

To learn more & schedule a FREE 15-minute consultation, click here.

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Zucchini boats

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One of my favorite things about summer is the fresh produce. I love walking into my own backyard and finding inspiration for cooking from the vegetables in my garden. And one of my  favorite vegetables is zucchini. It’s so versatile – it’s delicious baked, fried, steamed, or sauteéd, and it can be used a number of ways in dishes, from zoodles to zucchini bread.

Lately, my garden has been giving me zucchini the size of baseball bats, so I decided to use its size to my advantage and make the vegetable the star of my dish. Zucchini boats were the first recipe that came to mind. 

Zucchini boats are a favorite of mine because they can be used in any type of cuisine. The zucchini simply acts as the vehicle for whatever you would rather be eating. It’s a low-carb way to make a filling, nutritious, vegetable-packed meal.

Because I had marinara sauce sitting in my cupboard, I decided to go with an Italian spin for tonight’s dinner. Below is the recipe I created, but feel free to experiment with your favorite flavors and the ingredients you have in your cupboard. The oven temperature and cooking times should be relatively stable for just about any filling options. 

I hope you enjoy the recipe! Please feel free to leave me a comment about how the recipe turned out for you, or to share your favorite way to make zucchini boats.


Italian Zucchini Boats

Makes: 2 generous servings

Ingredients:

  • 1 zucchini (my zucchini are so big, I used half of one – like I said, they are the size of baseball bats)
  • 1 cup marinara sauce (for a low-FODMAP option, I used Rao’s Homemade Sensitive Marinara sauce – it’s so delicious, you will never miss the onion and garlic)
  • 8oz cooked chicken breast, chopped, or ground chicken (see Notes for how I baked my chicken breast)
  • 2/3 cup shredded mozzarella cheese, divided
  • grated Parmesan cheese, for serving

Directions:

  1. Preheat oven to 400 degrees F. Line a baking dish with foil and spray with cooking spray.
  2. Cut zucchini in half lengthwise and scoop out the seeds, leaving the ends intact to create small “boats” (this is to make sure the filling does not pour out the sides while baking).
  3. In a medium-sized bowl, combine cooked chicken, marinara sauce, and 1/3 cup mozzarella cheese. Fill the zucchini with the mixture. 
  4. Bake for 25 minutes, or until a fork inserts easily into the zucchini. 
  5. Sprinkle zucchini with remaining 1/3 cup mozzarella cheese. Bake for another two minutes, or until the cheese melts.
  6. Sprinkle with Parmesan cheese and serve.

Notes:

  • The best way I have found to cook moist, delicious chicken breasts is to place them in a baking dish coated in cooking spray and then cover them with parchment paper. Bake the chicken breasts at 400 degrees F for 40 minutes. It’s cooked perfectly every single time. For this recipe, I rubbed my chicken breasts with Italian seasoning before baking. 
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Caitlin’s Story

“Without Tyler Didra, I certainly would not be where I am today. Today, I am in charge of my own health, nutrition, and fitness goals. I first sought out Tyler after seeing advertisements for her on campus at Stevenson University. I was on the verge of an eating disorder and a heartbreaking tear from my family who at the time did not know how to properly encourage my weight loss goals. Having a myriad of health problems and physical immobility challenges, Tyler tailored each aspect of her services directly to me. Half-way throughout personal training season, I had ankle surgery and Tyler jumped at the chance to customize my exercise program to chair positions, sitting kick-boxing, and non-weight bearing drills.

“My biggest challenge before experiencing Tyler’s phenomenal training was fear of the gym and a general lack of education regarding both nutrition and physical fitness. I would have never stepped into a gym before Tyler encouraged me it wasn’t such a scary place after all. My body is completely different than it was three years ago; healthy, muscular, confident, and flexible. We started our journey together understanding food groups, different types of workouts, and how to live confidently. Over time she helped me graduate to yoga and today I am strong enough to challenge myself bi-weekly to Barre classes. She took an ankle that was unbearable to walk on and helped me strengthen it to this day where I can walk, run, and even do the most complex ankle yoga-poses.

“Tyler is a joy to her clients and each member of her Stevenson University fitness classes. From Yoga, to Pilates, and Women on Weights, she inspires young men and women to branch out and try something new to further challenge their minds and bodies. I give her my highest praise and openly endorse each and every one of her services from ZYTO scans, personal training, nutrition coaching, and group fitness classes. Because of her, I live an active and healthy lifestyle led by my own personal choices and goals.”

-Caitlin’s Testimonial, Winter 2019

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Traveling with chronic illness: What’s in my carry-on bag

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One of the most important things to have on a long flight is a smartly packed carry-on bag.

While doing some online searching, I was surprised to see that there was very little information about things to pack in a carry-on bag for people with different needs. As someone who has dealt with chronic illness for over the last decade, I know that symptoms can, and often do, flare up during travel. Luckily, as an experienced traveler, I have some insight on what someone with chronic illness may need on a long flight.

To be clear, most of the specialty items that I packed were for fibromyalgia and irritable bowel syndrome (IBS), but anyone who suffers from any type of gastrointestinal upset or chronic pain could find benefit from these products.

So, here is what I have in my carry-on bag for my upcoming trip to Arizona (a six hour flight with a four hour layover in Denver), including the usual, mundane items everyone has, and a couple of extra special items that I think you may find helpful for your next trip.

1. Book

For a long flight, it’s important to have something to pass the time. I personally enjoy catching up on my reading while flying. Currently, I am reading Brain On Fire: My Month Of Madness by Susannah Cahalan. I haven’t finished it yet, so I can’t give you a formal review, but thus far, it has been truly captivating and difficult to put down. I am very much looking forward to finishing this book during my trip.

2. Magnesium Plus Stick

This balm is a lifesaver. The Magnesium Plus Stick from Jordan Essentials is a lotion bar enhanced with magnesium, peppermint, basil, lavender, and frankincense. It provides fantastic relief for headaches, muscle aches, and other inflammation associated with chronic pain. After rubbing it on, the effects are almost instantaneous. I never go on a trip without it. 

3. Extra supplements/medications

Most of my supplements/medications are packed away in my luggage, but there are a few I like to have on-hand just in case of some pain or stomach upset, or on the off-chance that the airline loses my luggage. I have extra doses of all of my essential pills in my carry-on, as well as a few extras, just in case. 

For general health and wellness, I use an adult multivitamin from Equate. As a nutrition coach, I recommend everyone take a multivitamin daily to make sure they are getting in an adequate micronutrient intake. 

I manage my IBS with the supplement form of Magnesium Citrate from NOW supplements, which helps regulate the typical wave pattern of constipation and diarrhea for this disease. 

Insomnia is a very common side-effect of fibromyalgia. When your body is tense, it’s difficult to relax enough to fall asleep. To help with this, instead of taking prescription sleeping pills, I use a Melatonin supplement from Nature Made, the only supplement company regulated in the United States (for all other supplements, I make sure they are from reputable companies approved by foreign governments, like Canada, that regulate supplements; except for Nature Made, the FDA does not regulate any supplement companies in the U.S.). 

When traveling, it can be difficult to get in enough vegetables, which are incredibly important for general health, gastrointestinal function, and inflammatory balance in the body. Just in case I am not able to eat my veggies, I packed my Amazing Grass Green Superfood Capsules, which offer a full serving of vegetables along with probiotics, digestive enzymes, and spirulina. 

I never know when IBS symptoms are going to flare up, especially when traveling, so I always pack some Gas X Extra-Strength Soft Gels in case I need to calm my finicky intestines. On this note, I also packed TUMS, just in case my stomach has any trouble.

The last “just-in-case” medication I packed is Aleve. I always try to relieve my pain symptoms as naturally as possible, but sometimes, when the body aches won’t go away, an anti-inflammatory pill is a good solution. Aleve is my favorite because it won’t irritate my stomach the way ibuprofen will, and it provides pain relief for 12 hours.

4. Electrolyte powder and an empty, reusable water bottle

When you’re traveling, it can be difficult to drink enough water. No one wants to be constantly running to (or trying to find) a bathroom. To get the most out of the water I am drinking, I bring Propel electrolyte powders. They help give my body the hydration it needs, and they are low-FODMAP, so they aren’t going to upset my IBS. 

You can’t get through TSA with a bottle of water. However, once you are through, you can fill up an environmentally-friendly, reusable water bottle. I like the Contigo brand of water bottles – the tops lock to reduce spills, they hold a lot of water, and they aren’t too expensive.

5. Protein bars

Everyone gets hungry when they are flying high in the sky. I personally like to pack protein bars to help me feel satiated for a long period of time. Simply Protein peanut butter cookies are not only delicious, but they are made with all-natural ingredients (unlike most protein bars, which are packed full of chemicals and/or sugar). 

6. Neck pillow and eye mask

To rest my aching neck, or to catch a couple minutes of sleep, I like the ZOYLEE twist memory foam travel pillow. It can be formed to different shapes, so no matter how you are sitting, you can find a comfortable place to rest your head.

To block out the light, I use the Alaska Bear natural silk sleep mask. It’s comfortable, stays pretty cool, and protects my eyes from any light trying to break through.

7. Laptop

As a blogger, this is an essential on my trip. I absolutely love my MacBook Air. It has lasted longer than any other laptop I have ever owned, and it still works just as good as the day I bought it. It’s also sleek and lightweight, which makes it perfect for traveling.

To keep my laptop safe, I use the Lalumix plastic hard shell with keyboard cover and screen protector. Sunflowers are my favorite flower, so my choice in decoration was obvious. However, Lalumix has plenty of designs to make anyone happy. 

8. Essential oil roller bottle

High stress situations mean flare ups, both for fibromyalgia and IBS. To help curb this problem, and to keep my cool in general, I use the Jordan Essentials “peace” herbal blend roll-on. It’s a blend of grape seed, orange, ylang ylang, patchouli, clary, and frankincense oils. It is quite simply tranquility packaged in a bottle. 

9. Headphones

Music and podcasts are a necessity on a long trip. I also use these in place of earplugs when I am trying to sleep. I love my JLab Audio JBuds Air Sport True wireless bluetooth earbuds. They have the longest battery life of any bluetooth headphones I have ever owned, and they are sweat resistant, which makes them perfect for running once I get to my destination.

10. Hand sanitizer

We are in the middle of a pandemic – enough said.

11. Peppermint tea

Ordering a cup of hot water, either on the plane or at a coffee shop, is a simple way to bring instant bliss when you have tea on hand. STASH peppermint tea is calming and soothing, not just for the mind, but also for the gastrointestinal tract. 

12. Journal

I am a writer. I never go anywhere without my journal. I personally love this Busy Bee design from Lady Jayne Ltd. because I feel like it captures my personality perfectly. It makes me smile every time I look at it. 

That’s it! I hope you have found this list helpful, whether you struggle with chronic illness or not, to help you create a carry-on bag that provides entertainment, peace of mind, and preparedness for any trip. 

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