Diet Myths Busted
The Diet FItness Diva Newsletter Archives

Hi Ann! Love the BLOG and love your new book. Can you explain why there is an increase in body weight when the muscles are sore following an intense workout?

A person's total body mass is a combination of muscle, fat, bone, the brain and neural tract, connective tissue, blood, lymph, intestinal gas, urine, and the air that we carry in our lungs. Immediately after a workout routine, the percentage of mass in each of these categories can shift as much as 15 percent. Intense workouts cause variability on the scale due to factors like hydration status, inflammation from muscle damage repair (we call this delayed onset muscle soreness), even the amount of intestinal by-product or urine and blood volume. The slight weight gain at the start of an exercise program can also be from glycogen and extra water to protect and repair the micro-damage you're doing to your muscles. This isn't something to stress over since this type of weight fluctuation is temporary.


Here is an article where fad and desperation overshadow common sense. 

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Hey Ann! I'm a terrible breakfast skipper and tend to head off to work with coffee in hand which I know is not breakfast. I'm wondering about the protein drinks I see at the grocery store and if that would be a better, more nutritious "on the go" breakfast for me or are these drinks mainly for a before/after workout?

I’m glad you realize you need to start your day with a healthy breakfast! Studies and time have shown that people who eat a nutritious, balanced breakfast lose weight and are able to maintain a healthy weight better than people who skip breakfast.  These are not just pre or post workout drinks!

The protein drinks in the stores are certainly better than nothing but check the labels. Most are full of ingredients that are hard to pronounce and are needed to extend the shelf life of the product. You may not want that in your body. They are also expensive.  Here is a recipe for a delicious protein shake that is easy and quick to make. You can make modifications such as skipping the egg and opting for one or two fruits. Try it – you’ll be amazed!

Banana & orange chocolate protein shake:  Combine in a blender 1/2 orange, 1 banana, 1 small scoop of unsweetened, unprocessed cocoa powder, 1 tsp almonds (or 1 tsp peanuts or 1 tsp peanut butter), 2 scoops chocolate whey protein powder, 1 egg (optional,) 1 cup of water, 1/2 cup of ice. Makes two servings.

Also check out this video:


I heard you on the Tom Barnard podcast and am intrigued. I am drinking water vs. soda, coffee, etc however, I sometimes add crystal lite, for flavor. You talked a little bit about artificial sweeteners and how it tricks our body, but insulin production still happens... Is Crystal Lite ok or safe to drink or should it be avoided?

Good for you for switching to water!  You will be able to find all sorts of sites that will glorify or vilify Crystal Lite and that is why there is confusion. Crystal Lite has some ingredients in it that are not optimum such as artificial color, phenylalanine, aspartame and a few other chemicals you might not want inside your body. Aspartame is an ingredient that pregnant woman are cautioned to avoid. Personally I’m not interested in ingesting something that pregnant women shouldn’t eat  even if I’m not pregnant!  The question you need to concern yourself with is how much of it do you really drink (and be REALLY honest).

As far as tricking the body, the mechanism is this. We eat an artificial sweetener and it creates an expectation in our body of useable sugar (carbohydrate) calories. We also generate insulin to move that energy (calories) to our cells. The problem is there isn’t any useable energy and we have now brought our insulin levels up! So this creates a desire for MORE of something sweet and the real calories (energy) that goes with it. Thus we get hungry and continue to eat. So much for cutting calories!!

A little bit of Crystal Lite here and there certainly won’t hurt you but let me suggest a better choice you may like. Instead of using Crystal Lite, try freezing grapes, strawberries, kiwi slices, lime slices or melons and use that instead of ice cubes in your water.  Use fruits that are seasonal and you will spend less for a better drink. As the fruit melts it will cool the water and also flavor it with natural flavor and sweetness thus giving you a small amount of useable calories instead of a few empty calories.

Thanks for sending a great question!


Hi Everyone - we had a great talk on Tom Barnard's podcast! Check it out and subscribe for more!

To listen to the podcast click --> here