Well, yes and no… but first, let’s clarify what a calorie actually is. A calorie is a unit of energy contained in the chemical bonds of the food we eat.  So if we are simply talking about energy, yes, all calories are exactly the same. A meter is always a meter. A second is always a second. And a calorie is always a calorie.

I can hear you now: So you’re saying that a donut has the same nutritional value as broccoli?!?! No. No no no no… still no. 

The nutritional value of a food is so much more than it’s caloric content. Real food is made of a range of macronutrients, vitamins, minerals, fibre, and so much more that dictates its effect on our bodies. 

Where do we go from here? Yes all calories contain the same energy. So if you are trying to lose weight, you’ll need to find a way to burn more calories than you consume. BUT we are not suggesting that you ignore every other component of nutrition. That would be silly.

A calorie deficit is a situation in which we are burning more energy than we are consuming. It is physically necessary if your goal is to lose weight. Simple, right? Sure, but the details can get immensely complex. Let’s start with energy in vs energy out.

The “energy in” side of the equation is quite simple to understand and calculate: it is all of the calories we consume from food and drink throughout the day.

The “energy out” side of the equation is a little more tricky. It is the accumulation of all the energy that we use to stay alive, move, and go about our day to day life. This number not only varies greatly between people, but will vary day to day for the same person. We use equations to estimate how many calories we should burn, but think of it as a guess-and-check method. 

So if a calorie deficit happens when we burn more than we consume (in < out), what is the opposite situation? When we eat more than we burn, it is called a caloric surplus. In this situation, our body stores the excess energy as muscle, fat, bone, connective tissue, and more.

In short, absolutely not.

Carbohydrates are one of the four macronutrients, meaning they are a large source of the energy we need day to day. Carbohydrates are a broad category of food from broccoli to white sugar, all of which are not created equally. Carbohydrates are also our body’s primary source of energy, especially for our brains. Our body breaks down carbohydrates into glucose and other basic compounds and uses them as energy.

But, are they healthy? Put simply, yes! People with higher intakes of fruits, vegetables, legumes, whole grains, and other minimally processed carbohydrates tend to have better health outcomes. Carbohydrates supply the body with various vitamins, minerals, antioxidants, and fiber, all of which promote healthy bodily function. 

Now, are we saying that you have free reign to swap vegetables for donuts in your diet? Not so much. We will take a deeper dive into the principles of a balanced approach to healthy eating elsewhere, but for now remember that not all carbohydrates are created equal and there is no such thing as ‘bad food’.

Unfortunately, carbohydrates have gotten a bad reputation. There used to be a prevailing thought that carbohydrates independently caused weight gain and limiting carbohydrates was the answer to obesity. Research has shown us that that is not true and that fats can promote weight gain in the same way? How? Remember our previous discussion (or check it out)- caloric balance is the key to weight management.

The supplement industry has led many people to believe that in order to be healthy, you need to take a daily supplement. For most people however, this is not the case. If you (1) eat a balanced diet consisting of minimally processed carbohydrates, lean proteins, and healthy fats and (2) do not have any pre-existing medical conditions, then no, you likely do not need to take a daily supplement.

The important thing to be aware of is that the supplement industry (including far more than just daily vitamins) is not well regulated in many parts of the world. This means that you might not be getting what you are paying for, it likely won’t do what it claims, and it may contain some less-than-ideal ingredients. If you do decide to take a daily supplement, we advise you to make sure that you do your research to make sure you are purchasing a high quality and tested product from a reputable source. Looking for a third party verification like the Informed Choice program.

Eight cups, right? Well, that could be an ok starting point, but it depends. We lose water through breathing, sweating, urination and bowel movements.-All of these factors happen at different rates depending on you and your lifestyle. A good way to determine if you are properly hydrated is you are rarely thirsty and your pee is a light straw colour- not necessarily clear. If you want to learn more about this topic, check out our hydration course

Contrary to popular belief, social media, and the teachings of your local gym fanatic, there is no one magic food that will make your metabolism skyrocket. Yes, some foods take more energy to burn than others due to their higher thermic effect (protein-rich foods are a good example). Luckily, these foods are part of a healthy diet to start with! ... And even then, we are only talking around 5% more calories burned than normal.

So is this something to worry about outside of our typical recommendations? No. Is there one crazy food that doctors don’t want you to know about that will boost your metabolism by massively changing your hormonal profile? Also No.

If you are reading this and have a working liver and kidneys, you 100% do not need to detox or cleanse your body with special teas or meals. The entire role of these systems is to filter your blood of all the toxic materials that pass through your body and trust me, it’s extremely efficient! You can stop wasting your money.

If your liver and kidneys are not working properly, you should talk to a doctor. Right now. Seriously, this is not a conversation to have with anyone other than a licensed medical practitioner.

Weight gain comes from being in a caloric surplus over an extended time. At the end of the day (pun intended), it doesn’t really matter what time of the day you get those calories. So will eating past a specific time independently make you gain weight? No.

That being said, we tend to snack on higher calorie foods late at night – think chips and ice cream in front of the TV. Remember, all of these things are fine in moderation! But if you are trying to cut back on calories, limiting your eating window could be a practical strategy that works for you. 

Nope! In fact, the opposite can be true in some cases. Produce naturally loses its nutritional value over time once it is removed from its source. When we freeze produce immediately after harvesting, many of the nutrients are locked in and are retained for longer. That being said, over time the freezing process can break down some nutrients if left too long. The takeaway? Just eat your vegetables and don’t worry about the details!

Sodium, the key component in salt, is essential for our bodies to function. However, too much sodium intake can lead to high blood pressure, which is tied to higher risk of stroke and heart disease.

Health Canada recommends that the average person consumes 1500-2300 mg (just over 1 tsp of table salt) of sodium each day. Individual needs can vary greatly depending on your family history and risk profile. So if you are curious about specific situation, make sure to talk to your doctor or a qualified professional

Fiber is a specific carbohydrate that is found only in plant products. It is an important component of a healthy diet, as it can help with blood sugar control, satiety, and lowers cholesterol. Fibre comes in two forms: soluble (think oats) and insoluble (vegetables & fruit).

The daily recommended fibre intake is 38g for men and 25g for women. Vegetables, fruits, beans & legumes, nuts, and whole grain products are all excellent sources of fibre.