Trends…

For every overrated trend, there is an underrated or otherwise under-appreciated aspect of diet and fitness. Let's take a look at some lesser-known, under-the-radar entities that may be helpful.

The Mediterranean Diet: Why this way of eating isn't the standard pyramid is beyond me. Year after year, study after study this pattern of eating comes out shining and yet still doesn't seem to catch on.

Side Planks/Tabletops:
This exercise is phenomenal for engaging the abdominal muscles and for enhancing stability. It is especially helpful for those with bad backs as this won't allow you to use your back to aid breathing.

Apples: Yup, plain old apples are loaded with flavanoids, quercetin, pectin and other flavanoids. They are not as sexy as the Goji or Acai berries but they are still an underrated food.

Foam Rolling: More and more gyms carry these fascia release devices but through my observation, people still don't use them. When used correctly, foam rolling can help reduce trigger points, improve tissue quality and enhance mobility.

Matcha Tea: This powdered form of green tea is one of the highest grade teas available - packed with antioxidants and chlorophyll. It is also versatile, making a great addition to smoothies and bars.

Wall Angels: This is an exercise that most people should do - especially if you sit at a computer most of your day. Standing up - back against a wall - head, shoulder blades and tailbone touching the wall, back of arms against wall at shoulder level, bent 90 degrees - slide arms up while keeping them in contact with the wall - without arching back or letting tailbone lose contact with the wall. Repeat for 10-20 reps daily. This will help stretch some likely tight muscles and help strengthen the deep and underused muscles in the upper back.

Vitamin D: In the news quite a bit, but again doesn't have the sex appeal that a fat burning supplement might. It is also overshadowed by fish oil supplementation. There is a compelling reason for most people to supplement with this vitamin/hormone - especially for those in northern climates.

Deadlifts: The hardcore lifters wouldn't dream of excluding this all-around gem of an exercise but it is surprising how many people eschew it - even personal trainers. It does take more practice to perfect and form is more crucial on this one than most others, but when used properly, it doesn't get much better as an overall strength builder.

What diet and exercise-related trends to you feel deserve more recognition? Now lets look at what I feel are some of the most overrated exercise and diet trends, I feel a disclaimer or two is in order:

I'm in favor of anything that helps people become healthy or fit. The word "overrated" needs to be taken into context and is certainly open to interpretation.

Just because I deem something to be overrated does not mean I don't think it has merit. I may feel something is "overrated" simply due to the amount of hype it gets or to the degree that its proponents revere it.

With those 2 things in mind, let's get going.

Balls, BOSU's, balance boards, Oh my!:
Walk into any gym facility and you are bound to see trainers and other gym goers alike performing squats, pushups and other circus-like maneuvers on balance implements. The truth is, plain old squats are far more functional and effective for the vast majority of people. These tools should really be used sparingly.

Acai Berry Juice: You may have had some salesperson tell you of the magical powers possessed by this exotic berry. When tested for polyphenol content, Acai rates below concord grapes, red wine and blueberries. Stick with a variety of fruits and veggies here and save your cash.

Yoga: I usually get ripped for this one but there is a geographical influence here. See where I live, Yoga reigns supreme and don't try and tell anyone differently. The truth is, Yoga can be helpful for many, but indiscriminate flexibility is not always the ideal prescription for everyone. If you have time left after weights, cardio and specific mobility work - or you are training for something that requires being in one spot for an hour - knock yourself out!

Antioxidants: Especially when taken as supplements, vitamins C, E and Beta Carotene have proven utterly disappointing for preventing disease. It seems the whole, nutrient dense foods win out again.

Detox and Cleansing: I can't see any justification for it - especially the more extreme ones. Eat healthily most of the time and there is no need to "cleanse" away your dietary sins. If you haven't been eating healthily, start eating healthily instead of subsisting on spiked water.

CrossFit: CrossFit is a very intense training method that combines Olympic lifting, body weight and gymnastics-type exercise with little to no rest. Barbells, boxes, gymnastics rings, big lifts, no machines...love it. Arbitrary and extreme programming, no concept of progression, flimsy certification process, inadequate screening... not so good. Go with a coach/system that addresses the aforementioned.

Nitric Oxide Supplements: When browsing a supplement store last week I noticed a lot of shelf space dedicated to Nitric Oxide and other blood flow enhancers. Many bodybuilding sites and other supplement gurus tout its benefits, but when put to clinical trials, NO has no effect compared to a placebo on body composition, insulin, carbohydrate uptake or muscle strength.

The Biggest Loser:
The fact that the reality (let's call it "unscripted") show is in its 7th season tells me that it is more popular than it should be. You could make the argument that people will be inspired by the show, but I would argue that it sets people up for unrealistic expectations. The premise of the show is completely flawed - promoting a "lose scale weight at all costs" mentality.

Do you have any exercises or trends that you think are either over or underrated? Please let me know.

Til next time…