Because there is so much conflicting health information in the media, you may have your own stigmas associated with certain foods. Below are some myth busters to address some common misconceptions about nutrition.

MYTH: Fruit juices are high in carbs and low in fiber.
Juices do, in fact, have redeeming qualities for your health, and there are times when juice is uniquely beneficial. After a workout, for example, it helps replace fluids and blood sugar and provides nutrients. Juice also comes in handy when eating is simply not convenient – when you’re driving, say, or traveling, but still want something with nutritional value. Be sure to drink 100% juice, with no added sweeteners, or no sugar added. But be careful; the calories quickly add up!

MYTH: Ketosis is good for you.
This is definitely misleading. Ketosis is a sign that the blood is becoming too acidic. To combat this, the body takes calcium from the bones, which raises the risk of osteoporosis. In fact, the Nurses’ Health Study showed that women on higher-protein diets had a higher risk of bone fractures. Ketosis can also damage the kidneys, cause bad breath, and trigger irregular heart rhythms that can cause sudden death.

MYTH: Eggs are bad for you.
A study published in 1999 that followed 38,000 men and 80,000 women found that an egg a day had no impact on the risk of heart disease or stroke in healthy men and women. Eggs eaten in moderation, about 3 or 4 a week, are fine for most people. Health professionals advise people who already have high blood cholesterol to carefully watch their saturated fat intake and lose weight if they are overweight.

MYTH: Taking vitamins replaces the need for healthy foods.
So-called whole foods like veggies and whole grains contain fiber and a host of other important nutrients that can’t be adequately delivered through pills. In fact, scientists are still finding new “trace elements” in whole foods that may someday be labeled essential to health – but aren’t found in any pill. Many experts will tell you that taking vitamins doesn’t compensate for a healthy diet.

Carbohydrates (meaning “carbon plus water”) are the most efficient fuel for your body. They provide steady healthy energy. Along with fat and protein, carbohydrates are an essential nutrient. The two major forms of carbs are: simple sugars (simple carbohydrates), found in sugars such as fructose, glucose, and lactose, as well as in nutritious whole fruits; and starches (complex carbohydrates), found in foods such as starchy vegetables, grains, rice, and bread and cereals.

What makes carbs different from other essential nutrients (fat and protein) is that they are easily converted to energy by the body. Furthermore, the simplest carbohydrate, glucose, is essential fuel for the brain and muscles. When glucose is absorbed from the intestine into the bloodstream, blood-glucose levels increase, and your pancreas begins to secrete insulin to help get that sugar out of the blood and to the brain and muscles. The problem occurs when too much glucose over-whelms the metabolism. In other words, if you regularly eat great amounts of foods with refined starches and sugars—the bad carbs—the pancreas makes too much insulin and the blood sugar drops too far, which, in turn, makes you feel hungry. Furthermore, muscle cells will stop taking in the glucose, and so more of this sugar will be stored as fat, which will result in weight gain.

GOOD CARB FOODS: Complex carbohydrates are the good carbs. Among good carbs are high-fiber, low-sugar fruits, vegetables, legumes, whole oatmeal and all other whole grains, and all types of beans (a Latin staple!). Sweet potatoes, brown rice, grapefruit, fat-free milk (organic and in moderation, please), whole grain pasta (also in moderation), and apples, like other good carbs, cause a gradual rise in blood-sugar levels, which is optimal for sustained energy, mental clarity and focus, and a balanced mood. Also, eating good carbs will help curb your cravings for bad carbs, which in turn can help you avoid chemical imbalances in the brain that can cause depression.

NOTE: I always recommend buying organic products, because they’re free of potentially harmful ingredients.

First, I have a confession: I used to never care about what I ate. Not only that, I also loved take-out foods—mostly because of my crazy work schedule. And oh, I wasn’t the most athletic guy. In fact, I didn’t start exercising until I was in my thirties, when suddenly I realized that I had to do something to keep my body healthy.

Does this sound familiar? Honestly, it seems like we’ve all got some pounds we could shed—and we’re in big company (yes, pun intended). But seriously, this is no joking matter: the statistics about obesity in this country are far from funny. Can you believe that by 2010, three-quarters of the U.S. population will be overweight? And if that didn’t shock you, check this out: statistics show that 80% of our kids are suffering from weight-related afflictions, like arthritis? The consequences of extra weight are devastating. So here’s my question: how did we get here?

FAST FOOD: Just walk through a supermarket or down Main Street will explain part of the weight gain: our diets. Fast-food meals are usually brimming with artery-clogging, heart-attack-causing amounts of calories, fat, and sodium. And while most fast-food chains have added healthy or light items to their menus over the past couple of years, you need to check out the whole package and ask yourself these questions: Is it fresh? Does the dressing have a ton of sugar and chemicals in it? Am I really getting the nutrition I need? The answers are probably no, yes, and no.

MONEY: The other excuse I often hear for falling into poor eating habits is the one that includes the bottom line: money. Wee, my friend, I’d be the first to tell you that eating healthy ain’t always cheap. I don’t have to tell you that budgets are much tighter than waistlines: trying to justify buying healthier choices, versus what your pocketbook allows, can be real tough.

TIME: In addition to money, the other commodity many of us are short on is time. I know how it is: you’ve got a big 20 minutes (or less!) for lunch. Sure, you try to make your lunch from time to time. But it’s not easy—and there’s a place on the corner that offers you a super quick and cheap lunch.

STRESS: The fact of the matter is that because people are so busy running around like maniacs, they’re not eating as they should. Especially moms! Having one or more kids to care for, getting them off to school in the morning, getting involved in their after-school activities and sports, not to mention their own work, and being part of the sandwich generation (caring for elderly parents as well) all adds up to crazy schedules, unhealthy eating, and in many cases a seeking of foods that immediately satisfy (chips, brownies, candy, cookies, soda, ice cream) but don’t promise benefits in return.

LACK OF EXERCISE OR PHYSICAL ACTIVITY: It’s a logical equation really. Ask anyone who’s not sleeping what they want to do and I guarantee that working out is going to be at the bottom of the list. The thing about exercise is that it needs to be done, but it has to be something that fits your schedule. If you can swing getting up early to go to yoga or take a jog before work, do it! If a lunch hour workout is what you can fit in, then you should! (Just don’t skip lunch!) This doesn’t mean that it will be easy, but it will help and you will see and feel the results physically and mentally—almost immediately.

HORMONES: Ask any woman and you’ll hear the same thing: appetites grow and fade depending on the time of month. Most women I know feel incredibly peckish that week before their period, and snacking often leads to the avalanche effect…

SNACKING—THE WRONG WAY: Most of us parents know that we’ve got to have the snacks on hand, right? Any trip, whether it’s a walk to the park or a drive to the supermarket, requires keeping a few treats nearby—for the kids, that is. Here’s the problem: we grown-ups like to snack, too!

LACK OF SLEEP: Sleep deprivation can also affect appetites—not to mention everything else. It’s true; the less we sleep, the weaker we are in terms of being able to fend off not only increased emotional sensitivity, but crazy cravings for comfort foods. Also, did you know that sleep patterns can be disturbed by many things that you consume—including food additives and caffeine?

Plantains, though they look very similar to their cousin, the banana, are actually quite different and act more like potatoes; they must be cooked prior to eating. Throughout Latin America, plantains are more than just wonderful additions to soups and stews. Unlike potatoes, these treats can be used in all stages of ripeness—from green to almost black! Plantains do not contain any cholesterol or sodium and are low in fat. They contain a good dose of calcium, iron, and potassium, are high in vitamin A, and provide an excellent source of fiber.

Pumpkin, another ubiquitous vegetable found throughout Latin America, is full of taste and health benefits! Whether it’s steamed or baked, or added as a flavorful thickener to all kinds of soups and rice and bean dishes, it makes a delicious and healthy addition. Though low in calories, its bright orange flesh is rich in antioxidants and carotenes, as well as potassium and vitamins C and E. It may lower cancer risk, heart attacks, cataracts, and strokes.

The traditional Latin American diet is filled with so many grains, many of which are just recently making their way up north. Take quinoa, which hails from the Andean region and dates back thousands of years. The Incas were certainly well versed in many areas, nutrition among them. After all, it was the Incas who recognized the stamina-building value in quinoa. In fact, they called it chisaya mama (the mother of all grains). This easy-to-prepare and nutritionally well-endowed, almost nut-flavored grain, which has a nice, fluffy texture when cooked, is a healthy and flavorful alternative to white rice. This protein-packed grain is also a very good source of manganese, as well as magnesium, iron, copper, and phosphorous, and may be especially valuable for folks who suffer from migraine headaches, diabetes, and atherosclerosis.

Tubers? Where to begin! Let me start by saying that if you’ve never tried the high-carb, nutty, buttery, and smooth flesh of yucca, then you’ve been missing a lot! Don’t be put off by the barklike outside; this tuber is a fabulous alternative to potatoes.

Nuts are key players on my wife’s “yes you can have this as a snack” list! Rich in fiber, and antioxidants, such as vitamin E and selenium, they’re a perfect alternative to unhealthy foods when you’re craving something satisfying—and fast—to munch on! Nuts are also high in fat, but mostly monounsaturated and polyunsaturated fats, such as omega-3—the good fats—which have all been shown to lower LDL cholesterol (see www.healthcastle.com/nuts-benefits.shtml). Even just lightly toasted (no salt, please!), nuts are a great addition to a leafy green salad, adding both variety of flavor and texture. But please note that the toasted nuts—because the oils are altered in the heating process—won’t last as long. Also, keep your fresh nuts in the freezer to give them a longer life.

Actually the secret is—as always—freshness and variety! These light white meat and natural ocean feeders (not bottom-feeders) have so many attributes beyond great flavor, whether marinated lightly for a ceviche (a wonderful traditional dish found throughout the Americas in which the fish is “cooked” through the acids of citrus juices, such as lime, lemon, and orange) or grilled with a sprinkle of spice and fresh lemon juice. The American Heart Association (AHA) recommends eating fish at least 2 times a week, and Latin Americans have naturally been following AHA recommendations for years. My patients and viewers know that I’ve been touting the virtues of eating fish for a long time (hey, I come from an island!).

Seriously, I’ve learned—and I share this with my patients, audience, and friends—that in addition to being a good source of protein without the high saturated fat found in many meat products, there are many additional health benefits to seafood. For example, because they’re high in 2 kinds of omega-3 fatty acids, seafood not only decreases the risk of arrhythmias that can lead to sudden cardiac death, but also decreases blood clot formation that can lead to heart attacks and strokes, and lower the level of blood fats called triglycerides. These facts alone should push you right out the door to your favorite fish-monger! Another fish-related perk is that cooking it is simple. Peruvians—with their sashimi-like tiradito, which is essentially carpaccio of incredibly fresh fish—know that one of the secrets to eating fresh fish is pure elegance: dress it up lightly and the flavors—along with the healthy benefits—will shine. And there are so many varieties of easy-to-prepare and tasty white fish available in the States, like Chilean congrio.

Cilantro accelerates the excretion of toxic metals from your body. Excess toxic metals in the body can create a breeding ground for viral infections, so using cilantro on a daily basis in your cooking is a very smart choice for staying healthy. All you need is a handful in a salad or a couple of tablespoons in a cooked dish to reap the benefits of this medicinal plant. This herb—and its cousin, parsley—is used throughout the Americas and is said to contain antibiotic properties.

Cilantro adds great flavor and a healthy kick to the classic Latin American dish, ceviche!

This refreshing lunchtime treat is chef Xiomara Ardolina’s interpretation of a classic Peruvian-born dish, which can be found in many variations throughout the Americas. She likes to serve her ceviche in martini glasses, topped with fresh chunks of avocado. This particular recipe contains several Latin powerfoods: chiles, cilantro, and avocado. It also has shrimp, limes, and tomatoes.

Here’s what you will need:

2 jalapeno chiles
1 pound rock shrimp, peeled, devined, and cut into 1/4-inch dice
3/4 pound sea scallops (preferably diver)
3/4 cup fresh-squeezed lime juice
1/2 cup fresh-squeezed orange juice
1 cup fresh-squeezed lemon juice
1 large tomato, roasted, peeled, seeded, and chopped
1/2 cup red onion, chopped
1/4 cup canned tomato juice
sugar to taste
1 small bunch cilantro, finely chopped
1/2 avocado, peeled and seeded, quartered for garnish
salt and pepper to taste

Roast jalapenos over a flame or in a pan until the skin blackens and blisters; place in a bag or sealed container. When peppers have cooled, remove the skin with a paper towel, do not rinse. Seed and chop them.

Combine the shrimp and scallops with the three citrus juices and marinate overnight. Taste for sweetness; add sugar as needed. Add the jalapeno, tomato, red onion, and tomato juice. Season with salt and pepper. Add the cilantro, and garnish with avocado just before serving.

You can use chiles as often as you wish in your dishes for flavor and for health. Chiles of all types, like chipotle and other hot chiles, are high in minerals and antioxidants, giving a healthy boost to your immune system. Another interesting note about this powerfood is that although it is hot to taste, it actually has a cooling effect on your body. Blood rushes to the periphery of your body in response to the hot taste, and then the blood cools down before moving more to the center of your body, where your temperature is higher. That is why Latinos in hot tropical countries instinctively eat hot and spicy foods. Though many equate chiles with Mexico, they can be found in varied colors and shapes, as well as all different degrees of hotness, throughout Latin America and the Caribbean.

There’s something called capsaicin in hot peppers that offers a whole host of benefits: it helps digestion, fights against stomach ills like diarrhea, bacterial infections, and even heart disease. In fact, it’s been associated with lowering blood pressure, reducing cholesterol, and even warding off strokes and heart attacks. And even beyond that, new research indicates that capsaicin actually reduced cancer cell growth in laboratory experiments. Well, it’s not like I needed and excuse to have my food sparky, but now I’m giving you yours!

SPICE IS LIFE: One of the things that makes this diet so healthful is its use of herbs (fresh whenever possible) and spices that complement the ingredients and add depth without the fat. This trick–the less fat and more flavor trick–has been traditionally practiced in Latin America for centuries. It’s the technique of using sprinkles of cumin, oregano, and cilantro, which add not only taste but also health benefits. In fact, cumin, which is a great replacement for salt in many dishes, has been found to have ten times the antioxidant power of vitamin C. And it could also help protect against cancer.

Which brings me to my next powerfood on the list…CINNAMON!

A half teaspoon a day of cinnamon can lower sugar levels in your blood, and studies show that cinnamon can aid in the prevention of diabetes. Cinnamon is also high in antioxidants, not to mention flavor. You can sprinkle cinnamon on fruits or whole grains instead of sugar for a delicious treat. You will also benefit from its sensually warming and cholesterol-lowering qualities. First used medicinally in Egypt and India and in parts of Europe since about 500 BC, this spice is now part of many Latin American and Caribbean cuisines.

Use garlic as often as you can in your cooking. Garlic is well known for its immune-boosting and antimicrobial properties. It also helps lower bad cholesterol. A clove of garlic a day can keep the doctor away! You will benefit from improved blood circulation as well as a stronger libido. The Spanish, Portuguese, and French are credited with introducing this powerfood to the New World, where it is now a ubiquitous ingredient.

And the best part is, you can add it to almost anything to punch up the flavor!