I Signed Up to Run The New York City Marathon!

Those of you that have come to know me and maybe even some of you who don’t but follow me probably have figured out 2 of my passions – I like a good physical challenge and I love giving back to the community. Well, this 61-year-old former sprinter will be getting way out of his comfort zone this coming fall and participating in the 2024 New York City Marathon (my first ever run over 10km). Now what would make me want to do this? Great question, I needed a REALLY BIG WHY!

In order to participate I agreed that I would raise a minimum of $15,000 for my favorite and closest to my heart charity … Classroom Champions. It is a Calgary based organization that puts Olympic mentors in underprivileged classrooms across North America. Classroom Champions was started by my good friend and Gold Medal Olympic Bobsleigh athlete Steve Mesler who created this great initiative while training towards the 2010 Vancouver Olympics. Matter of fact I think he probably did much of his foundational work while sitting in our former business The Main Dish where Steve was our very first sponsored athlete.

Well things have come full circle, and it is time for me to do my part and train my ass off while raising money for this very worthy cause. I am fortunate to have some local partners supporting me in this journey; thanks so much to Vital Strength & Physiology, Riverside Sports Therapy, Strides Running Store and Calgary’s OG and best meal prep company – Fit Kitchen (I may have an inside track here – haha). I wouldn’t be able to do what I am in the process of doing with out these amazing local businesses.

How to Donate:

It would make me very happy if you could help me achieve my goal by donating to Classroom Champions using the link below. A gift of any amount is valuable and appreciated. I thank you in advance.

Click Here to Donate To Classroom Champions

Follow My Journey

Watch my feed for regular updates on how the training is going and how watch me whine about how much the volume sucks … haha.

Should be errrrr fun? LFG!

@fitkitchencanada

@jzaran

Jason
Fit Kitchen Owner

Get to know Fit Kitchen Ambassador/Fitness Influencer Taylor Stepan

Instagram: @tstepfitness

How did you get into fitness?

I’ve been active my whole life with track, basketball, and volleyball. Once college hit, and I stopped, I became very unhealthy and gained a lot of weight. I decided to get a gym membership and slowly started sharing my journey on IG. As more people started asking me for advice, I decided it was time to get my CPT certificate and help others!

What type of workouts do you like to do?

I’m the type of person who enjoys switching it up, but I mostly enjoy strength training and Pilates right now. Also love going for walks with my dog to get my steps in!

What’s on your workout playlist?

Either EDM or Rap, depending on what mood I’m in.

What do you recommend for those who are new to fitness?

Invest in a good coach. There’s so much conflicting information out there, so finding a good coach who knows you & your goals and who won’t risk your health & mental wellness is so important.

How important is nutrition in achieving fitness goals, and what dietary advice do you typically give to your clients?

It’s the most important factor, I believe, when it comes to achieving fitness goals. I always advocate for a balanced, nonrestrictive approach when it comes to diet. No fad diets or unrealistic eating restrictions.

Why try a meal prep service like Fit Kitchen?

It really makes eating healthy so much easier. It saves you money, time, reduces food waste, and is a great way to incorporate variety in your diet without sacrificing your goals.

What are your go to Fit Kitchen meals/snacks?

Anyone who knows me knows I’m obsessed with the PB Crunch Protein Pudding, its one of the best snacks for on the go and has a ton of protein. I also always order the Tasty Thai Beef, Killer Beef Enchiladas, and Mac & Gainz

We’re all about balance! What are some of your fave places to eat in Calgary?

Hula Poke and Cactus Club are a few of my favs

The brain is one of the body’s most important organs and it uses 20% of our total energy. During every stage of life, the brain is crucial for carrying out essential functions like breathing and muscle movement, as well as decision making, memory creation, emotion regulation, and so many others. That begs the question: What should we be eating to maximize the health of our brains? This is an especially important question as we get older and cognition begins to decline. Keep reading to find out 5 foods which can help fight this decline and can improve functions like memory, reaction time and decision making!

Salmon

Salmon is high in the omega-3 essential fatty acids DHA and EPA. In addition to being great for your cardiovascular health, getting enough omega-3 fatty acids can also help your cognitive health. Several studies have suggested that having higher levels of omega-3s in the blood can slow cognitive aging and reduce the risk of dementia.

Our Fit Meal Suggestion: Salmon & Smash – A large Salmon & Smash meal provides 6 oz of salmon which has 2 g of omega-3 fatty acids (which meets your recommended daily intake of omega-3s).

Blueberries

Blueberries are rich in a type of antioxidant called anthocyanins which give the berry its blue colour. Other blue and purple foods such as grapes, currants, and eggplant also contain this same compound. Anthocyanins are an important health promoting compound which has been shown to increase memory and cognition when eaten daily.

Our Fit Snack Suggestion: Greek Yogurt Berry Parfait – This parfait is packed with blueberries, blackberries and raspberries, all high in anthocyanins to boost your brain health.

Kale

You may have heard that kale is a “super food”, and honestly, it’s true! Kale is high in the antioxidant beta-carotene (pre-cursor to vitamin A), vitamin K, vitamin C, folate and fibre. Kale is so high in vitamin K that a serving of 1 cup has more than you need for the whole day. Vitamin K has been shown to prevent both stroke and dementia, and may play a role in our memory and capacity for learning.

Our Fit Meal Suggestion: Hail the Kale Caesar Salad – This salad has 2 oz of kale which contains 333 % of your daily requirement for vitamin K, 188% for vitamin A, and 75% for vitamin C.

Eggs

Did you know eggs contain antioxidants? The antioxidant, lutein is found in egg yolks and is responsible for giving the yolk its bright yellow colour. Lutein is also great for brain health and has been shown to prevent a decline in cognition and memory in older adults. Eggs are also high in choline which plays a role in brain development. This makes it especially important for pregnant women to eat lots of eggs to support the growth of their infant’s brain.

Our Fit Meal Suggestion: Keto Turkey Omelette – This omelette is made with 3 whole eggs which provides 600 mcg of lutein and meets 75% of your daily choline requirement.

Bell Peppers

Bell peppers are very high in vitamin C, with just one pepper providing double the recommended daily value of vitamin C. High levels of vitamin C in the blood are associated with better cognitive performance in adults such as better reaction time, memory and recall. Bell peppers also contain several types of antioxidants which give them their bright colours. These antioxidants help to protect brain cells from oxidation and can protect against dementia.

Our Fit Meal Suggestion: Casbah Chicken – This delicious mediterranean meal comes with 50 g of red bell pepper which provides 100% of your daily vitamin C needs.

Conclusion

Brain health is determined by many factors, but eating foods high in compounds like antioxidants, omega-3s, vitamin C and vitamin K can go a long way to maintaining and improving your cognition. We hope you try some of our fit meals that contain these foods or maybe you can try adding them to your home prepped meals this week.

The good news is these foods are widely available and they won’t break the bank, unlike some more complex supplements. Did you know that regular exercise is also key for brain health? Combining brain boosting foods with a daily workout will have you thinking clearly and remembering more in no time.

Get To Know Fit Kitchen Ambassador/MMA Fighter:

Olson Werenka @O.Werenka

How did you get into MMA?

I got into MMA during COVID when there wasn’t much else to do – my hockey career was on hold and I was stuck in the house doing school on my computer. I was always a bit of a sh*t-disturber on the ice in hockey so the COVID “break” gave me a chance to try a few new things and I ended up falling in love with martial arts! Took a few fights as things started opening back up – when I got the call from my coach to come back for the hockey season, I had already taken 2 fights and won them both – so I took it as a sign / calling haha.

What is your training routine like?

My training routine various depending where I’m at in my schedule. I generally like to train x2 times/day (morning & night). This usually consists of cardio in the morning and then my everyday Martial Arts training at night. Cardio last about an hour in the AM and then I’m usually at the gym for 2-3 hours/night. When fighting camp rolls around – everything just gets longer and more intense!

How do you mentally prepare for a fight?

I do a lot of positive self talk and also have a mental coach – Derek Stone who I work with year round! The mental game is such a huge aspect of fighting – need to be strong and independent!

Can you share any memorable moments or experiences from your MMA career so far?

Although I have many great experiences – I think one of the most memorable was my 2nd amateur MMA fight VS Josh Fox. I was fighting a much more experienced and anticipated fighter so the stakes and nerves were high! I ended up getting a first round knockout and that feeling I got afterwards will stick with me for a lifetime. I’ve had the chance to meet a ton of good people around the world through the sport and I’m so grateful for all my experiences. Shoutout to my friends the Delarosas and Nico Kambasis in Texas (Delarosa MMA) for impacting my career in such a positive way and showing me the highest level of training I’ve had the pleasure of participating in.

How has Fit Kitchen helped you in your training?

Fit Kitchen has made my life as a fighter so so much easier and more enjoyable. That hardest part about MMA is generally the weight cuts! I typically lose around 30 lbs for each of my fights. Rather than meal prepping every week and spending a fortune on ingredients & endless hours cooking – I’m able to order fully customizable meals straight to my door whenever I want. They have changed the game for me completely. Rather than meal prepping dry chicken and rice, I’m able to enjoy healthy, custom and tasty meals all week.

Tell us more about your coaching (training others)

During my transitioning from hockey – fighting, I also decided to take a break from school and manage a local gym in the city. While doing so, I fell in love with teaching martial arts. There is nothing more satisfying than being able to make other feel more confident in themselves and seeing your clients progress. I now own LFG Labs Inc. – a multi-sport training facility opening up in Calgary in a matter of months. Our goal is to change lives and the fighting & fitness game in Calgary and then the world!

What are your go to Fit Kitchen meals/snacks?

My current favorite and #1 ordered meal is for sure the Bangkok Green Curry. It’s a meal I can eat all year round, fight camp or not. My second favorite has to be JZ’s Power Steak Salad and then The Turkey Enchiladas. Honestly I have too many favorites to only pick a few so I’m just gonna leave it at that.

We’re all about balance! What are some of your fave places to eat in Calgary?

I absolutely love some good shawarma. Damascus on 17th is one of my favorites. Besides that, I always love a good chicken sandwich – so anywhere with a good chicken sandwich, you’ll probably see me there.

When our team isn’t busy cooking, packing orders, dreaming up new meals, and crafting meal plans, we love to eat out around Calgary. Our team is full of foodies who have a passion for discovering Calgary’s best bites. Keep reading to see which restaurants we recommend and what we love to eat there.

Pulcinella – Jason’s Pick

Location: 1147 Kensington Crescent NW

Instagram: @lovepulcinella

Pulcinella holds a special place in the heart of Fit Kitchen as it’s our team’s favourite place to gather for a celebration, a group dinner, or a quick bite after a long day. It is a staple in Calgary’s Italian restaurant scene and is the only restaurant in the city that is certified to make authentic Pizza Napolitani (as they say, it’s like they’ve been “Blessed by the Pizza Pope”). Jason’s favourites are the Caprese Salad which comes with imported Italian burrata cheese, and the Diavola pizza which features spicy salamino, parmigiano and basil. However, you can’t go wrong with any of the Italian classics on their menu. Make sure to stop at their market on the way out to take home some cheese or olive oil.

Madurai Kitchen – Chef Sha’s Pick

Location: Unit #540, 1440 52 Street NE

Instagram: @maduraikitchencalgary

Madurai Kitchen is a casual south Indian restaurant located in the north east which offers both dine-in and take out/delivery options. It may not look like much on the inside but its extensive menu offers a variety of traditional Indian dishes which are full of flavour. Chef Sha is the expert on Indian cuisine and this is his favourite restaurant in Calgary. He recommends the Dosa, which are a crispy, rice flour crepe, served with various sides and sauces. Madurai offers over 20 different Dosa so you can choose whichever sides and flavours you prefer. They even have an all-you-can-eat Dosa special every Wednesday for only $22!

Kama – Pam’s Pick

Location: 211 11th Ave SW

Instagram: @kamayyc

Kama provides a modern, rustic Mediterranean experience that is perfect for a night out or to celebrate a special occasion. They were chosen as one of Avenue Magazine’s Best New Restaurants in 2023 and have made a name for themselves as one of the top restaurants in the Beltline. Pam’s favourite is the Chicken Souvlaki large plate which comes with tzatziki, a Greek garden salad and feta beignets (feta donuts!). Grab a group of friends so you can try all of their many tapas, small plates, large plates and desserts.

Posto Pizzeria – Amanda’s Pick

Location: 1014 8 St. SW

Instagram: @postocalgary

Posto Pizzeria is the perfect spot for a night out with friends, a fun date night or a happy-hour hang. Their menu features 11 signature pizzas as well as pasta, salads, appetizers and desserts. Amanda’s favourite pizza is the #5 with chicken, pesto, goat cheese and red peppers. It can’t be missed! The open kitchen allows you to see the chefs at work tossing your pizza to create that perfect crust. Amanda recommends visiting during happy-hour (3-6 pm Wed-Sat, or all day on Sundays) when pizzas are just $15 and all bottles of wine are half-price.

Rooftop – Carissa’s Pick

Location: 414 3rd Street SW

Instagram: @therooftopyyc

The Rooftop is the perfect place to go for delicious cocktails, appetizers, pizza or when you’re missing summer. They have Calgary’s largest climate-controlled rooftop patio which is open all year long. Even in winter it is full of green plants and blossoming flowers. Carissa recommends the Crispy Brussels or any of their specialty cocktails. They also have a killer happy-hour from 3-6 pm everyday with both food and drink deals! Keep an eye on their Instagram for upcoming events like concerts and brunches too.

The Nash – Tori’s Pick

Location: 925 11th Street SE

Instagram: @thenashyyc

Located in the heart of Inglewood, The Nash quickly becomes a favourite for anyone who wanders into their warm and rustic dining room. Its building is full of history which you can read about on the first page of the menu. Tori’s favourites are the Rotisserie Chicken Risotto and the Sunday Supper. The Sunday Supper is one of the best deals in the city for anyone looking for a top quality 3 course meal, that doesn’t break the bank. At just $45 per person, it includes at least 3 courses which are served family style. The menu changes every week so you can go back time and time again for a comforting, Canadian inspired family meal.

Ajito – Quinn’s Pick

Location: #110 – 7212 Macleod Trail SE

Instagram: @ajitoyyc

Ajito is a ‘hidden’ Japanese Izakaya located inside Sho Sushi on Macleod trail. To enter, head inside Sho Sushi and locate the vintage Coca Cola machine at the back of the yesterday. Beyond the machine exists a hidden speakeasy with unique cocktails, sushi, noodles and seafood. Quinn recommends the Carbonara Udon which combines thick Japanese noodles, bacon and a cream sauce in a hot stone bowl. The Smoked Tuna Tataki, which they are famous for, also can’t be missed. Walk-ins are accepted but it is best to call ahead for reservations on a weekend.

If you’re looking for a way to change up your fitness routine this year, then look no further. The top fitness trends for the new year are in and they look like tons of fun! Keep reading to find out what’s popular and what’s new on the market. These trends won’t just increase physical fitness, but will address your holistic health too, from promoting mind body connection, to recovery, to social engagement.

1. Outdoor Fitness

Outdoor workouts offer a refreshing alternative to traditional gym routines, providing a connection with nature that can enhance overall wellbeing. The increased flexibility and accessibility of outdoor spaces also make working out outdoors an easy activity to engage in, no matter your budget or location.

This fitness trend is propelled by our increasing desired for a holistic approach to health which incorporates both physical and mental well-being. Outdoor workouts are the perfect solution since nature has been shown to have positive effects on mental health. As we continue to prioritize a balanced and active lifestyle, the appeal of outdoor workouts will only grow in popularity throughout the year.

In the summer it’s easy to go running in the park, cycling along the river, or participate in one of many outdoor fitness classes and bootcamps. Although the winter can make outdoor workouts a little more challenging, there are still plenty of opportunities available! Grab a friend and try one of these ideas:

Outdoor Skating
Cross Country Skiing
Snow Shoeing
Walking or Hiking

2. Martial Arts Workouts

These workouts offer a dynamic and engaging alternative to the gym, combining cardiovascular training with strength and mobility exercises. The high-intensity nature of martial arts not only burns calories efficiently but also promotes skill development and cognitive engagement.

There is also a satisfying element of stress relief that comes with punching and kicking in a controlled environment. As more people seek diverse and enjoyable fitness options, the combination of physical challenge, mental focus, and stress reduction gives martial arts workouts an edge in the fitness market.

If you are interested in trying one of these workouts, our partner Rumble Boxing has 4 locations in Calgary and offers your first class for free! Give it a try and we know you’ll be hooked.

3. Integration of Tech into Fitness

The integration of technology with the fitness experience is not a new concept, but a phenomenon that will continue to grow with more advances in the coming year. Expect advances in wearable technology from smart watches, to smart shoes, and even smart socks. Wearable technology will continue to incorporate AI to help provide more personalized data and recommendations to help improve your health and fitness.

The gamification of fitness is also set to become even more popular this year with new apps and platforms popping up that make it possible for you to compete against friends and track your fitness progress in a fun online environment.

These platforms offer rewards, badges and leaderboards to help make fitness fun and often sync with your wearable device to track your heart rate, steps and movement throughout the day. For example, the Playfitt app allows you to track your daily fitness goals in bursts as small as 2 minutes and collect coins which you can cash in for real world gift cards!

4. Mind-Body Connection

Amidst our fast-paced lives, many people are seeking to engage in fitness activities that combine both physical exertion with a mindfulness practice. Yoga and Tai-Chi, for example, integrate breath work, movement, and meditation to provide a unique workout. The combination of strength-based movements along with work on mobility and flexibility also make these activities appealing and help to promote well-rounded fitness.

The benefits of these workouts align with a growing awareness of the interconnectedness of physical and mental health, making yoga and other movement meditations a compelling and enduring fitness trend for the year ahead. This trend has also combined with technology to offer many apps, online courses and videos which allow accessibility of mind-body workouts at home and on the go.

5. Recovery Focus

The past few years have seen many trends and innovations in recovery activities from ice baths to infrared saunas, to massage therapy, and many others. This coming year will likely see this trend continue as more people get interested in fitness, longevity and holistic health.

At-home recovery technologies such as personal massage guns, sauna blankets, and electric muscle stimulators will increase in popularity with new products coming onto the market to drive prices down. The cost of professional services such as massage and physiotherapy can often be prohibitive. Thus, at-home options provide a more budget-friendly approach to recovery that can be used by everyone in the family.

Conclusion

Although the first month of the year has passed, it’s never too late to start a new fitness habit. We hope these trends have inspired you to get moving this year and to explore the emerging technologies and activities that will be taking centre stage. Overall, the trends show an emphasis on whole-body wellness, prioritizing both physical and mental health, with the use of new technologies to help us get there. Outdoor workouts, martial arts and activities that promote mind-body connections will grow in popularity as we seek new ways to stay fit and reduce stress this year.

The holiday season can be a time of delicious food and time spent with loved ones, but it can also be stressful as we navigate the abundance of food and our body’s cravings. I think we have all experienced feelings of anxiety or guilt around the food we eat during the holidays, but it doesn’t have to be this way.

Food is a huge part of most holiday celebrations and it plays an important role in our cultural and family traditions. Being overly restrictive with your eating during the festivities can hamper your enjoyment of the season and may take a toll on your mental health. Here at Fit Kitchen, we believe every food can be part of a healthy diet and we encourage you to do the same. Check out some tips below on how to eat more intuitively this year and how to enjoy those holiday treats without the guilt.

Listen to Your Body and Your Senses

Let the signals from your body and your stomach guide you through holiday eating. With the abundance of food that often comes with holidays, it can be easy to overindulge and continue eating even after we feel full. This usually leads to some uncomfortable feelings after the meal, and maybe regret or guilt too.

To prevent over-eating, make sure to eat consistent meals and snacks each day, rather than starving yourself for one big meal. This will help you to pace yourself and to feel more in control. Listening to your body also means you may have to say “no” to seconds or to some of the dishes on offer. Remember that you know yourself best and the amount you eat is in your control. If family pushes back or continues to offer more food, politely decline and offer gratitude, but explain that you’ve had enough.

You can also use your senses to guide you and to help you enjoy each bite of food. Take in the sights and aromas before deciding what looks the most delicious to you. Remember, you don’t have to try everything just because it’s there. Enjoy the foods you choose by eating slowly and savouring the holiday flavours.

Don’t Plan a Diet for January

Planning a restrictive diet to start in January can trigger overindulgence and feeling out of control around holiday foods because your brain knows it’s the last time you can enjoy “unhealthy” foods. If you know you won’t be able to eat your favourite foods in January, it will be very difficult to just have one cookie, or just one drink at a holiday party. This can lead to binging to feeling overly full come the end of the night.

Rather than planning a restrictive diet for the new year, try to adopt a mindset of balance and moderation throughout the holidays and into the coming months. Giving yourself permission to eat what you want can eliminate cravings and prevent binging. This practice might feel new and foreign at the beginning, but we hope it can help you to feel more in control around an abundance of food.

Don’t Get Defeated

One common pitfall of eating around the holidays is the mindset that once you’ve had one treat, you’ve ruined your diet and might as well keep indulging. This can cause over-eating and a “cheat-day” mentality that will likely lead to feelings of guilt or shame the next day. Once again, give yourself permission to enjoy the holiday foods you love and remember that one or two treats won’t ruin the progress you’ve been making. Take each day as it comes and don’t be too hard on yourself.

In Conclusion…

Food is at the centre of most holiday celebrations and it should be enjoyed! Instead of setting unrealistic restrictions on your eating, or planning a cleanse for January, allow yourself to eat what looks most delicious this year. Practice balance by continuing to eat consistently throughout the day and by listening to your body’s cues. Try to be mindful as you eat and to savour the flavours of the season. We hope these tips will help you in gaining a sense of control and reducing any guilt associated with the holiday foods you eat this year.

Adapted from the following sources:

Centre For Discovery: Intuitive Eating Practices During the Holidays

Dietitian Alissa Rumsey: Intuitive Eating During the Holidays

We love the holidays here at Fit Kitchen, but what we love even more is giving the gift of delicious, healthy food. If you’re stuck for a gift idea, why not give a loved one a night off of cooking, or even a whole week! Keep reading to see how you can choose the perfect Fit Kitchen gift for anyone in your life.

Give a Gift, Get a Gift!

If you haven’t already heard, we’re having a huge gift card promotion for the holiday season! It’s not too late to save, but get your gift cards quickly because the promotion ends this Saturday, December 23^rd

For a limited time:

Get a $80 credit when you buy a $500 gift card

Get a $50 credit when you buy a $300 gift card

Get a $20 credit when you buy a $150 gift card

$50 gift cards are also available (but do not result in a credit)

The credit will be added to your account in the next two days following your purchase and will be automatically applied to your next purchase from Fit Kitchen. You will receive an email with the gift card code which can be emailed to the recipient, or printed. Gift cards are valid for any of our delivery locations across Alberta. (Calgary, Edmonton, Red Deer).

A gift card makes the perfect gift because it is flexible and can be used on anything on our website from meals, to snacks, to Fit Shop items, to meal plans. We all know someone who wants to eat healthy but runs out of time to plan meals, shop and cook. Give them the gift of healthy meals delivered right to their door!

A gift card is also a great option for anyone with allergies or who follows a special diet. Let them know that they can get in touch with a nutrition consultant to set up a custom meal plan or to go over which menu items fit with their diet.

Stocking Stuffers!

These stocking stuffers and mini gifts are perfect for the athletic, outdoorsy, or health-conscious person in your life. They are all delicious and will add some variety amidst all the chocolate on Christmas morning.

Rviita Energy Tea – We just restocked these energy teas so you can add a different flavoured tea to each stocking. This is a great pick-me-up drink for the stress and craziness of the holidays.

Allo Protein for Coffee – Give the gift of protein to that person in your life who is always trying to get more. Even better, they can add it to their coffee on Christmas morning.

Biosteel Sport Greens – Greens powders are more popular than ever. If you know someone who hasn’t tried them yet, show them what they’ve been missing by popping a Biosteel box in their stocking.

MRE, Hornby or RX Bars – For the person who is always on the go, give them some protein bars to keep them fueled on their adventures. We have lots of fun flavours from German Chocolate Cake, to Snickerdoodle, to Chocolate Espresso.

Better Bears – Instead of traditional candy, try adding Better Bears to stockings this year. Avoid the sugar crash with this vegan and high fibre gummy bear alternative.

We hope these gift ideas help bring joy to your family and friends this holiday season. After all, who doesn’t love getting meals and snacks delivered to their door?

From our Fit Kitchen Fam to yours, we wish everyone a very merry Christmas and a happy New year!

Nutrition and health information has become so easily accessible that it can be hard to know which sources you can trust. There are millions of blogs, videos, posts and articles published each day telling you what to eat, what not to eat, and everything in between. It can all be quite overwhelming and we want to give you the tools to find the most accurate information. Keep reading to find out which signs to look for and which to avoid when choosing your sources.

Signs That Information May NOT Be Credible

Information is presented as a “Quick Fix”, a “Hack”, or something that is too good to be true

Anything on the internet or social media that sounds too good to be true, probably is. Most solutions and health improvements take time and effort to achieve. Simple fixes like miracle supplements can drain your bank account and cause more damage than they cure. You should also watch out for claims of things that “doctors don’t want you to know”. If there was a newly discovered trick for weight loss, or a cure for a chronic disease, it would be front page news that your doctor would definitely bring up. Doctors aren’t trying to hide things from you, and having that attitude can lead you to follow unsound health advice.

The information is being used to sell something

Nowadays it seems that everyone is selling something, whether that be a supplement, an online course, a diet plan, or anything that promises to make your life easier. You have to look at the context of the information presented to decide if the author’s motives are genuine or not. If a product is being sold as the solution to a problem that the author/influencer is talking about, then the information is likely misleading. If it is clear that the author has no financial stake in the information, then it may be more trustworthy.

The information is based on non-scientific sources, or on a single study

If an author cites new articles, blog posts or social media content as part of their argument for a nutrition or health claim, then you should be on alert for some misinformation. This means that the info has already come from a secondary source and has likely been misinterpreted multiple times before it reaches you. Sources based around a single scientific study are also not the most credible. Each study has its own strengths and limitations which is why it’s important to evaluate a variety of studies on different groups of people before coming to a conclusion. Look for articles with the words “Systematic Review” or “Meta Analysis” in their title to read a summary of multiple studies on a single topic.

The information is presented in a short form, with little detail

Health information shown through a reel, tiktok, story or post is rarely the most credible due to its short format. Health and nutrition topics are very complex and require detail and nuance to communicate. You can’t learn about all the risks and benefits of the keto diet in a single Instagram video. However, you might be able to read about many of them in a 10 paragraph article written by a registered dietitian. Be sure to invest adequate time and attention into learning about the health topics that you’re interested in.

Signs That Information Is LIKELY to Be Credible

The author is a registered health professional and is honest about their background

Look for nutrition articles written by Registered Dietitians (RD/RDN) and medical articles written by doctors (MD). Authors may also be credible if they have extensive education and training such as an MSc or PhD in the topic they are writing or talking about. Content from a government or university website is usually trustworthy too. An author’s background should be easy to find on their website or social media account. If someone is trying to hide their background then it probably means they don’t know enough to be giving other people advice. If there is no author or creator listed, then you should also be concerned.

Sources are cited at the end of the content

Looking for sources at the end of an article, post or video is one key way to decipher credible claims from misinformation. It is especially important to look for sources if any specific data points or numbers are cited by the author. Try clicking on a few of the links to make sure the sources generally agree with the info presented in the original piece of content. Some deceptive authors may cherry pick from sources and cite only the phrases or data points which back up their own views, while disregarding the main conclusions that may be contradictory.

The author acknowledges their gaps in knowledge

Just because someone is a doctor or a dietitian doesn’t mean they are an expert in everything health related. Each individual tends to specialize their training and education in a few areas of their field, meaning they might lack up to date knowledge in other areas. Look for authors or speakers who acknowledge the things they don’t know and point you in the direction of more detailed advice.

In Conclusion …

We hope you learned some tricks to detect credible sources and that you’ll be able to weed out the misinformation next time you’re looking for answers. In general, find content with a knowledgeable author who cites their sources and who isn’t trying to sell you a product or a quick fix. Finding the right information takes time and it’s worth it to invest time into your health!

We know that our Fit Kitchen blogs may break a few of these rules from time to time, but we never promised to provide medical advice. We are honest about our products and always invite you to ask us questions.