Living at a time when information is just one click away, we get bombarded with an overwhelming amount of health recommendations. It gets so confusing because a lot of this information is not even scientifically sound or evidence-based. The problem lies in the detrimental effects on our overall health, or worse, complicate and aggravate existing medical conditions. There are irresponsible and reckless pseudo-health experts lurking on the internet, ready to pounce on a vulnerable victim. Don’t be a casualty. Here are some common popular health trends that cause some confusion due to conflicting opinions between health professionals and quacks.

Is juicing fruits and vegetables healthier than blending fresh produce into smoothies? Juicing is the process of extracting the liquid part of wholesome fruits and vegetables. In the process, the micronutrients or vitamins, and minerals are more concentrated than in smoothies. Juices, however, although 100 percent fruit and vegetable, don’t contain fiber, unlike blended fruits and vegetables or smoothies that retain the fiber. Smoothies have higher antioxidant and phytonutrient content because these plant chemicals are mostly bound to fiber. Phytonutrients and antioxidants help neutralize free radicals caused by oxidative stress that damage cells in the body. Fiber helps control the absorption of sugar or glucose in the blood, therefore preventing spikes in blood glucose level compared to plain juices. However, what we add to smoothies can make them unhealthy. For example, adding animal milk can greatly decrease the potency of the beneficial phytonutrients. Adding sugar and other artificial flavorings will not only add unnecessary calories but also counteract the anti-inflammatory benefits of the plant chemicals and fiber. Smoothies are best consumed if made from wholesome fruits, vegetables, and some ice. Nut milk or soymilk, nuts, and seeds can also be added in small amounts to add flavor and texture, as well as good fat and plant protein.

Should one eat only once a day or three times a day? Eating one meal a day will initially make you lose weight faster than having three meals a day. When it comes to optimum health and nutrition, however, there is just no way you can get all the nutrients that your body needs to optimally function with just one meal. Truth is, you can consume all your total caloric requirement in a day with just one meal. After all, a five-foot-tall, sedentary adult woman requiring around 1,200 calories a day can easily eat a burger, fries, and soda in one meal to meet that amount of calories. But the question is, “Is it healthy and nutritionally adequate?” It’s not just about calories, carbohydrates, protein, and fat that matter when we’re eating food. We need vitamins, minerals, fiber, antioxidants, and phytonutrients or plant nutrients for optimum health. Highly processed food is devoid of these nutrients.

Having one meal a day occasionally as a form of fasting and detoxification is beneficial, but making it a habit may not only cause nutrient deficiencies but may also affect energy level and mood. The timing of one’s meal is crucial. If you choose to eat one meal a day, it must be done in the morning instead of late at night. Whether having one, two, or three meals in a day, aside from the quality of food consumed, timing is important. One must eat before noon because studies have shown that those who skip meals before 12 noon or lunch tend to have a higher risk for elevated cholesterol and triglycerides in the blood. Eating meals late at night also increases the risk for developing non-alcoholic fatty liver disease and insulin resistance that leads to diabetes mellitus. It is also associated with sleeping problems.

Having three meals a day composed of at least 50 percent vegetables and some fruit, 25 percent fiber rich carbohydrates like brown, red, or black rice, oats, starchy vegetables such as potato and sweet potato, and 25 percent protein from plant or lean meat sources in addition to proper meal timing will keep blood glucose, cholesterol, triglycerides at bay, as well as, help in weight management.

Which type of exercise should one prioritize, especially when one’s schedule is always hectic? Certified strength and conditioning specialist Robertino “Royan” Hernandez sheds light on this issue.

“Strength training builds muscle mass. It increases bone density and boosts long-term metabolism, while cardio strengthens the heart, lungs, and overall endurance. Both forms of exercise play vital roles in overall health. However, they serve different primary purposes. In the hundreds of clients I have worked with, if I were to choose one, I would go for strength training because we can design the program to also deliver the same benefits of a ‘cardio’ workout. Circuit weight training and interval training using strength-based exercises can elevate the heart rate. Thus, improving cardiovascular fitness while still building strength. The best approach is a balance of both, but strength training gives you the versatility to hit multiple goals at once.”

If you’re confused about the information you get, it is best to seek the advice of a registered nutritionist or dietitian regarding food and nutrition instead of getting advice from so-called “quack nutritionists” or “health coaches” who did not pass the board examination for nutrition and dietetics. Therefore, don’t hold any license that is protected by the Republic Act 10862 or the Nutrition and Dietetics Law of 2016.

In addition, when it comes to fitness and exercise, consult only a registered physical therapist and a certified strength and conditioning professional, or a coach who has a bachelor’s degree in sports science or exercise medicine.

When it comes to your health, don’t take chances. Let a professional take care of you.