Food 
Should
Be
Enjoyed

HEALTH

Decide.Commit.Succeed

 Nutrition Seminar Sumary

EAT AS MUCH AS YOU WANT WHEN YOU WANT AND GET HEALTHY - IT’S POSSIBLE !

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It is our belief that everyone knows how to eat well yet other factors play a role in our decisions. When we stop and think what “unprocessed” actually means we realised how blindfolded we have become and given control back to the media.

To prove this point - we held an interactive discussion with the participants of one of our Hybrid Nutritional Challenges 

Here are the notes we came up with as a collective - Enjoy! 

1. We NEED Protein + Fat + Carbohydrates in our diet
2. “Unprocessed” Foods are the best or “ideal” option (this includes grass fed meats, wild caught fish, pastured eggs, organic vegetables etc)
3. Everything we choose to consumes falls on a continuum from “Not Ideal” to “Ideal” the more choices we make closer to the ideal side will start to shift the balance towards health and well being. This model is far simpler to MAINTAIN and follow than that of the questionable Calories in vs Calories out
4. Calorie counting, Weighing out foods, Following Macros etc all work but are not advised in this program - WHY? Who has the time!?
5. ^ Carbohydrates = ^ Insulin response = ^ Increased likelihood of Fat storage  

      Therefore if we reverse this model

To Decrease Fat storage reduce your insulin response by reducing your carbohydrate intake + increase your energy expenditure + improving your metabolic profile
6. It is easy to consume massive amounts of calories from processed foods/drinks and alcohol
7. No need to monitor calorie intake when consuming real unprocessed foods as the body can look after itself (hunger and satiety regulatory hormones ghrelin and leptin can function effectively)
8. As a rule do not consume calories you can drink (again it is very easy to overconsume calories)


CARBOHYDRATES:

  • Are essential
  • Are NOT equal (they either fall closer or further away from the “ideal” depending on their effect our insulin response) e.g. Froot Loops Vs Green Vegetables
  • The better your metabolic profile (muscle mass + lower body fat) the more carbohydrates can be consumed without weight gain

FATS:

  • Also essential
  • Have been demonised by false science and media
  • As a result we saw an influx of processed low fat products, due to the removal of naturally occurring fats products tasted horrible leading to sugar or artificial sweeteners being added to everything (playing havoc on our insulin levels and health)
  • Circulating triglycerides in the blood are related to higher cholesterol levels and metabolic diseases BUT consumption of saturated fat is NOT correlated with an increase in blood triglycerides. In other words saturated fat contrary to popular belief is not the enemy
  • A huge problem in our society is the balance of omega 3 and omega 6 fatty acids (both essential) yet currently WAY out of balance. Highly processed omega 6’s such as vegetable oil are the cheapest per calorie food on this earth and as such are used in everything (everything processed anyway). I gave the example of something as simple as a packet of ‘Heat & Go’ brown rice even contains this harmful vegetable oil.  
  • It is suggested that an ideal ratio of these fatty acids is a near impossible to achieve 1:1 Yet currently the average has been estimated to be anywhere from 24:1 through to 34:1 in our society
  • This drastic imbalance of omega 3 to 6 is part of the reason why we are getting sicker and sicker, fatter and fatter this along with the added sugar and it’s no wonder we have our current health epidemic!
  • Do we try to offset this balance by purchasing some omega 3 fish oils? Or simply reduce our consumption of these oversupplied omega 6’s? Or Both?
  • Healthy Saturated fats can be a great way to increase the satiety of meals without affecting our insulin response. In fact full fat products have a lower insulin response than their low fat counterparts (no more skim milk cappucinos!)


PROTEIN

  • Also essential
  • Choose higher fat options when consuming grass fed, wild caught fish, pastured and lower fat options when this is not available
  • Meat and cancer? (sure a high possibility if the meat is highly processed and fed antibiotics and growth hormones throughout its life)
  • Always balance protein consumption with fresh vegetables to aid digestion and avoid over consumption (think 80:20)

ALCOHOL


  • NOT essential
  • Can elevate our insulin response to foods 2 days AFTER consumption (essentially becoming insulin resistant for up to 2 days prior)
  • Is seen as a poison to the body and as such will be metabolised in preference to ALL other nutrients that are available for energy, if they can’t be accessed I guess they will have to be stored for later - not what we want!  

Some others that came up:


MILK/DAIRY

  • Can be very inflammatory for many along with gluten
  • Poor nutritional profile due to the processing needed to make it safe
  • Contains lactose (sugar) - think back to the effect on insulin
  • Full fat option is preferred due to the slightly lower insulin response


FRUIT


  • Is unprocessed (hopefully) so therefore closer to the ideal side of the scale
  • High in sugars think back to carbohydrates: The better your metabolic profile (muscle mass + lower body fat) the more carbohydrates can be consumed without weight gain therefore the more fruit you could potentially consume although I would still opt for vegatables over increased fruit consumption 
  • If weight loss is the goal I would limit consumption to one peice/day and fruits lower in fructose and higher in fibre fall closer to the “ideal” side