This week on the 20 Minute Fitness podcast, we welcome Brian Sanders, who in his own words "has spent the past 3 years trying to demystify nutrition." Brian has worked on a movie called "Food Lies" which covers many topics related to nutrition, the history of our misconception about various foods and nutrients, and a healthier alternative to faulty diets.
Listen to hear an interesting and unique perspective on nutrition and learn more about Brian's upcoming film and what food lies really are!
Three things you will learn
1) The story of our erroneous dietary recommendations
It all started in 1955, when President Eisenhower had a heart attack and wanted to know the cause. As a result, a researcher began to investigate what leads to heart disease and decided to claim saturated fat and cholesterol based on a "flawed study." While another British researcher had a concurrent study which said it was sugar and refined flour that were the main causes.
These studies ultimately led to the birth of our Dietary Guidelines and Food Pyramids, which essentially put the whole world in a low fat diet experience. Which in turn led to an increase in obesity and a dramatic rise in obesity levels in the 1980s (when these guidelines were gaining a lot of popularity). Why? Because these guidelines don't give you adequate nutrition, which leads to overconsumption of calories.
Press play to learn more about the history of these directives and why they are wrong!
2) What should we eat
The next question is of course "then what should I eat, if not what these guidelines recommend?". Brian's answer is the Sapien framework, which he likes to call a framework and not a “diet” because there is no one-size-fits-all solution. While the frame isn't exactly a paleo diet, it dates back to what our ancestors used to eat.
Based on his suggestion, you should stick to whole foods and animal products and you should avoid processed foods. He estimates that 50% + of your calories in your daily meals should be made up of animal products.
Hear the details of the Sapien Framework and how Brian imagines ideal nutrition!
3) plant-based vs meat-based
According to Brian, even though vegetarians and vegans blame meat eaters about environmental damage, plant-based foods often tend to be processed and end up in food waste in greater amounts than animal products. And in terms of nutrition, animal products are also winning in Brian's eyes.
He would therefore recommend choosing a diet based on meat rather than plants every day. When we look at the details, Brian says that, ironically, red meats, which are the most demonized, have the best nutritional profile. And of course, it is appropriate that grass-fed animals are always better because of their better Omega 3 ratio and better environmental impact.
Hear Brian's argument for a meat-based diet over a plant-based diet!
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‘How can I lose belly fat ? ’ up over two million hits on Google. It’s a hot topic that goes beyond wanting to improve appearance. A larger waist measurement can mean that you have too much visceral fat. This is the fat stored around internal organs like your liver and pancreas, which is commonly referred to as ‘belly fat’.
It’s true that as we get older, we need less calories to keep our body sérieux well. Changes to our hormones during this time mean that we start to lose muscle and gain fat. This makes it harder to keep to a healthy weight but that’s not to say it’s impossible. In fact, people who are aged 65 and over are healthier than their ancestors and are living longer.
Although you can’t escape the ageing process, when it comes to managing your weight, there are other factors that are within your control. These include your lifestyle vêtements, choices and behaviours ( especially around diet ) and how réactive you are.
Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do. So if you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less.
Make sure you include protein with each meal. Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya. And remember that a portion of protein is about as big as the palm of your hand.
Go for foods that are rich in protein and low in fat ( known as lean protein sources ) as some sources of protein can be high in saturated fat. Alternatively, there are lots of protein products on the market, such as supplements and powders, but if you decide to use these make sure you have a trained sports dietitian or nutritionist supervising your diet.
Any form of exercise for at least 30 minutes a day is good for you. Use every opportunity to become fit whether you are at home, at work or with friends. This could include cycling to work or getting off the bus or train one or two stops early.
But combining resistance ( strength ) exercise and cardiovascular exercise is ideal. Resistance exercises are a great way of helping you to maintain your bourrinage mass and your glucose metabolism ( the way your body processes sugar and uses it for fuel ), which are important for managing your weight. Resistance training has also been shown to reduce fat around your tummy area.
But, if you’re able and would like a boost for your exercise regime, I’d really recommend you do high intensity interval training ( or high intensity interval training for bermuda ). This will really get your heart rate up and burn the fat. high intensity interval training basically means that you go all out for a bermuda burst, followed by a lower-intensity exercise or rest – and then repeat. This form of training is good for people with very busy lifestyles as they can get similar health benefits in a shorter duration of time.
A few small changes in your lifestyle can make a big difference and reduce your waist circumference. So, reduce your portion sizes, cut out sweet treats and alcohol, meet recommended guidelines for exercise, and increase your intake of fruit and veg. In addition, strength training exercises are recommended at least twice a week.
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
tera avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for saine snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.
If you’re anything like me, you likely want to lose weight and get a courtiser stomach to make your pants feel looser and boost your confidence in a bathing suit. But there are additional benefits : Studies have found that losing belly fat can also decrease the risk of high blood pressure, diabetes, and stroke !
Even if you eat well and exercise, stressing out can prevent your stomach from deflating. Why ? Stress increases levels of the hormone cortisol, which increases appetite and fat storage—not what you want when you’re looking to get six-pack abs. Next time your stress levels go through the roof, brew a pot of black tea. Research has found that the beverage can increase the rate at which your body brings its cortisol levels back to normal, helping you slim down. Here are 15 Easy Ways to Lower Cortisol Levels so You Don’t Feel as Stressed.
Having good positionnement can help you look slimmer in seconds. Plus, it can also strengthen your stomach muscles, giving you that long, lean look you crave. Whether you’re sitting, standing, or walking, be sure you’re staying as upright as possible.