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The unhealthy side of healthy nutrition

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Nutritional advice nowadays is more available and more controversial than ever before. From vegan smoothie cleanses and gluten-free cookie recipes to fasting at full moon and bodybuilding high protein diets \u2013 healthy eating guidelines can be a bit confusing, can\u2019t they? This is a story of a person who had tried them all over a period of 10 years in search for a perfectly healthy diet strategy and the surprising conclusions she came to.

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The unhealthy side of healthy nutrition

  1. 1. The Unhealthy Side of Healthy Nutrition Mara Skredele 03.05.2017.
  2. 2. About me: •Certified Fitness Instructor C Category Certificate in Fitness 2014, LSPA; B Category Certificate in Health Sport 2017, RSU •Senior Site Management Coordinator at Quintiles Latvia
  3. 3. About me: • IFBB Champion of Latvia, Latvian open championship, bikini fitness, category over 175cm, 2012 • IFBB Champion of the Baltic States, Championship of Baltic States ‘Baltic Matches’, bikini fitness, absolute category, 2012 57 kg
  4. 4. Lattelecom Riga Marathon (21 km distance), 2015
  5. 5. What is Healthy Nutrition?
  6. 6. My Healthy Eating Experiment (within ~10 years) • Cabbage Soup Diet • Don’t eat after 6PM Diet • Vegetarianism • Gluten-Free • Juice Detox • Contest prep diet • 10 Superfood Diet • Eat Every 3 Hours Diet • Blood Type Diet • Intermittent Fasting • Calorie Cycling • Paleo Diet • etc.
  7. 7. After ~ 10 Years of Healthy Eating Experiment • Feeling tired and cold • Abnormal blood test results • Hospitalisation • Depressed • Broken • On verge of being overweight 75 kg, 2014 57 kg, 2012
  8. 8. Conclusions: 1. Healthy eating is way simpler than it initially seems, people just typically try it the wrong way 2. Healthy eating is crucially important to our overall wellbeing and quality of our lives.
  9. 9. What is ‘Health’?
  10. 10. Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. (Preamble to the Constitution of WHO as adopted by the International Health Conference, New York, 19 June - 22 July 1946; signed on 22 July 1946 by the representatives of 61 States (Official Records of WHO, no. 2, p. 100))
  11. 11. What is Health?
  12. 12. Body Fat Percentage Norms for Adults Men Women Rate < 8% < 17,5% Underfat 8 - 18% 17 - 25% Normal 18 - 24% 25 - 33% Overweight > 24% > 33% Obese
  13. 13. What is Health?
  14. 14. If there is something wrong with the motivation behind our goals, we are likely to choose wrong means trying to accomplish them.
  15. 15. Basic Principles of Healthy Diet (American Dietetic Association, 2004-06)
  16. 16. Basic Principles of Healthy Diet 1. VARIETY
  17. 17. Basic Principles of Healthy Diet 1. VARIETY 1. Products from different food groups 2. Mostly whole, real foods 3. Healthy attitude towards eating 4. No excess, no avoidance
  18. 18. The right dose differentiates a poison from a remedy. Paracelsus
  19. 19. Food Suplement Industry •Global market of supplements (2013): $ 82 billion. • Prognosis 2024: $ 278.02 billion. (Grand View Research, Inc.)
  20. 20. Are there absolutely bad foods? Products like sugar, dairy, meat, grains, oil have been part of human diet for several centuries
  21. 21. Are there absolutely bad foods? •Obesity, cardiovascular disease and diabetes –mass epidemy only since1970s.
  22. 22. Case Study: Brasil (University of Sao Paulo, Center for Epidemiological Studies in Health and Nutrition) •People nowadays buy less sugar, oil, even rice, beans, meat and dairy •Obesity and cardiovascular disease have constantly increased
  23. 23. How the Modern Lifestyle Invites us to Violate Variety Principle: 1. Popularity of processed foods 2. Eating out replaces cooking at home
  24. 24. Basic Principles of Healthy Diet 2. MODERATION
  25. 25. Basic Principles of Healthy Diet 1. VARIETY 2. MODERATION 1. Reasonable portions 2. Satiety rather than fullness 3. Eating slowly 4. Regular meals 5. Adequate hidration
  26. 26. How restrictive eating distort the principle of moderation: 1. Unhealthy amounts of the ‘good’ or ‘allowed’ foods 2. Binging on the ‘bad’ or ‘forbidden’ foods
  27. 27. Food for thought: ~ 90% of people who have lost weight by restrictive dieting regain at least as much or more within 3-5 years.
  28. 28. Food for thought: 1. Distorted hunger and satiety cues 2. Changes in hormonal system
  29. 29. Basic Principles of Healthy Diet 3. PHYSICAL ACTIVITY AND RECOVERY
  30. 30. Basic Principles of Healthy Diet 1. VARIETY 2. MODERATION 3. PHYSICAL ACTIVITY AND RECOVERY 1. Minimum:150 min of moderate-intensity aerobic activity Strength training 2 times/week 2. Adequate recovery 3. Everyday activities
  31. 31. What happened? Worldwide registered vehicles: 126 thousands in 1960 1 114 thousands of vehicles in 2012
  32. 32. What happened? Factory electrisation begins in 1920s.
  33. 33. What happened? Prices of computer hardware decrease in 1970s.
  34. 34. Human beings have more than 200 bones and more than 600 muscles.
  35. 35. Basic Principles of Healthy Diet 4. BE REALISTIC
  36. 36. Basic Principles of Healthy Diet 1. VARIETY 2. MODERATION 3. PHYSICAL ACTIVITY AND RECOVERY 4. BE REALISTIC 1. Eating is integral part of socialising, showing love and affection in cultures around the world 2. It is normal to eat too much sometimes 3. It is normal to eat out sometimes 4. It is normal to have your favourite treats sometimes
  37. 37. The last bite: Revised Food-Based Dietary Guidelines, Brazil (2014)
  38. 38. Eat slowly and without engaging in another activity
  39. 39. Eat in clean, comfortable and quiet places, where there is no pressure to consume unlimited amounts of food
  40. 40. Whenever possible, eat in company with family, friends or colleagues
  41. 41. If you have cooking skills, develop them. If not - acquire them.
  42. 42. Assess whether your lifestyle allows proper time for food and eating
  43. 43. Plan your time to make food and eating important in your life
  44. 44. • Eat slowly and without engaging in another activity. • Eat in clean, comfortable and quiet places, where there is no pressure to consume unlimited amounts of food. • Whenever possible, eat in company, with family, friends or colleagues. • If you have cooking skills, develop them. If not - acquire them. • Assess whether your lifestyle allows proper time for food and eating. • Plan your time to make food and eating important in your life. Revised Food-Based Dietary Guidelines, Brazil (2014)
  45. 45. Me 4 years after the end of healthy eating experiment 4 Years After Healthy Eating Experiment
  46. 46. The Road Ahead

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