Your Protein Bars are Making You Fat, and 7 Other Wellness Myths, Debunked

This little tree nut is the darling of the healthy-eating world and chances are there is a Ziploc of them in the gym bag of every fit yogi within a 10-block radius. And for good reason, it turns out. According J.J Virgin, nutritionist and author of The Sugar Impact Diet, "Almonds are definitely among the best snacks, being high in protein, healthy fats, fiber, and crucial nutrients like magnesium." However, they are a dense source of calories, so indulge carefully and choose raw, unsalted, or slow-roasted varieties, not honey-coated or glazed. "Almonds are very easy to overeat and they can quickly rack up your calories. A few ounces daily should be your cutoff," Virgin explains. Think: a FEW almonds, not a few handfuls.

Perhaps it's time to re-embrace the bagel. "There is really no indication that a gluten-free diet is healthier than a non gluten-containing diet," says Dr. Stefano Guandalini, the founder and medical director of the University of Chicago Celiac Disease Center. "There is no evidence whatsoever that it leads to weight loss or improving a foggy mind or anything of that sort." Feel better when you cut out gluten? It might be all in your mind. "There are individuals who present with the well-known placebo affect," he says. "People feel better by doing something, like eliminating gluten." Also, there are no conclusive tests to prove gluten sensitivity, although Dr. Guandalini says studies on all of wheat's various proteins are ongoing. So if you think you're having symptoms, you should probably go to a healthcare professional before you 86 the pasta. 

This one seems like a no-brainer, but it might be time to rethink that horse pill you choke down every day. In late 2013, research published in the lauded journal Annals of Internal Medicine made mainstream media headlines by suggesting that multi-vitamins only make manufacturers' bottom line healthier, not your body. Dr. Nieca Goldberg, the director of the Joan H. Tisch Center for Women's Health at NYU Langone Medical Center, agrees. "You don't need them, especially if you're eating a normal diet," she says. However, some women do have vitamin deficiencies – vitamin D is a common one –and pregnant women should take vitamins, so see your healthcare provider if you're unsure.  

Miranda Kerr has touted the benefits of this ritual, but it's a lot of hype for not much proof. That doesn't mean you shouldn't drink it, just don't expect miracles. "There is nothing wrong with starting your day with water and lemon, and actually I would recommend it," says Keri Gans, a nutritionist and author of The Small Change Diet. "But the recommendation is based on getting a jump start on hydration for the day versus metabolism boosting." 

Well, sort of. According to Virgin, there are multiple studies indicating that turmeric, a common spice in Indian cooking which has long been used in Ayurvedic medicine, is a powerhouse anti-oxidant and anti-inflammatory, and can protect your liver. "Sprinkle it on steamed veggies or pretty much any food," she recommends. But again, the evidence is by no means conclusive, according to Gans. "If you enjoy the taste of the spice, enjoy; if not, no worries," she recommends. "But be warned that it may interfere with certain medications, so check with your doctor before taking it as a supplement." Otherwise, you may find your blood thinners working on overtime (which is super dangerous) and your stomach acid medications not working as well, andthose counter interactions are certainly not in your best interest. 

Not usually. "Most protein bars are just expensive candy bars with a few added nutrients. You really need to read those labels," says Virgin. "A good rule of thumb is no more than 5 grams of sugar per bar, as few ingredients as possible, and at least 5 grams of fiber." Gans recommends Kind bars. "I usually recommend Kind Nuts & Spices because it is low in sugar (5g), high in fiber (7g), and has just the right amount of protein (6g) for 200 calories," she says. "They also have minimal ingredients added which is important when choosing a bar."

Sort of, but to be able to see that six pack, you need to do a lot more work. "You cannot spot train and just work one part of the body to make it smaller," says Anna Kaiser, trainer and founder of AKT InMotion. "In order to see a visible six pack, you need to also incorporate cardio and full body exercises (yes, this includes planking) to burn off the excess fat, making your awesome abs visible.  This can be anything from high intensity interval training (HIIT) to endurance based training, like long distance running, to shorter bursts of heart pumping activity." Oh. Ugh.

Everyone knows that stretching is beneficial, but when and how you stretch are key, according to Brad Walker, aka "The Stretch Coach." Static stretching cold muscles pre-exercise can cause injury and also make you perform more poorly. "There are quite a lot of studies that doing long-hold static stretches [before exercising] can be quite detrimental to performance, mainly power-based activities like jumping and sprinting," Walker says. Stretching before exercise should be incorporated into a warm-up and should be dynamic – think arm swings, walking leg swings, and trunk twists–rather than sitting on the ground and holding static stretches.