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Myth Bus)ng & Nutri)on 101
Cambridge Assessment
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ABOUT US
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NUTRITIONAL MYTH BUSTING
Empowering Through Facts
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GROUP TASK – 5 minutes! • YOU ARE A GOVERNMENT COMMITTEE
• You need to come up with populaIon wide healthy eaIng messages
• You must consider food choices AND eaIng habits
• Come up with your top 8-‐10 ‘rules’
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TASK – 5 minutes! • POSSIBLE CONSIDERATIONS
– Meal/Snack Frequency? – Breakfast? – Vegetables? – FaXy Foods? – Fruit? – Eggs? – Red Meat? – Water? – Salt? – Processed Foods? – Junk Foods?
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We all know what’s healthy right? • Who thinks they have a preXy good grasp of general nutriIon?
• McDonalds is bad
• Fruit and Veg is good • Bla Bla Bla…
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QUIZ Removed to prevent people revising
(cheaIng) for the Quiz!
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Just to get everyone on the same page • Say the first thing that comes into your head:
FATTY FOODS • Chocolate • Cake • Crisps • Chips • Chinese • (m)Cdonalds
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‘Unbrainwashing’ • “Become open to ques.oning current values, a6tudes and
beliefs, and be interested in their source.” (Dieter Braun -‐ Indian in the machine)
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Harvard School of Public Health • “…avoid ‘low-‐fat’ terminology and thinking, since diets low in
fat are oDen high in sodium and carbohydrates from sources such as white flour and rice, refined snacks, and sugary drinks… focus on cu6ng trans fats…”
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SATURATED FAT
Only high Fat (55%) grp had a significant decrease in circula.ng insulin concentra.ons (Meckling et al, 2004).
CirculaIng trans-‐palmitoleate is associated
with lower: insulin resistance, presence of dyslipidemia, & incident
diabetes (Mozaffarian et al, 2010).
Low-‐fat milk was related to an
increased risk & whole milk to a decreased risk of total prostate cancer (Park et al,
2007).
Replaced CHO with Sat Fat in a high
MUFA diet improved glycemic control (Hays et al, 2002).
High-‐fat dairy consumpIon within
typical dietary paXerns is inversely associated with obesity risk (Kratz
et al, 2012)
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Ea)ng ‘Low-‐Fat’ Foods • Decreases total and saturated fat consumpIon!
• “This decrease was compensated by an increased intake in carbohydrates (4.5%) and sugar (6%).”
• “…ques.ons the efficacy of these items in energy reducing programs.”
Mullie et al (2012) AppeIte
Rodriguez and Castellanos (2000) JADA
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Health Halo Effect
VS
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Low-‐Fat Halo • People will eat 50% more because they’re labeled low fat!
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Systema)c Review and Meta-‐Analysis
“Consump.on of processed meats, but not red meats, is associated with higher incidence of CHD and diabetes. These results highlight the need for be[er understanding of poten.al mechanisms of effects, and for par.cular focus on processed
meats for dietary and policy recommenda.ons.”
Harvard School of Public Health
(Micha et al, 2010)
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Truth or ‘Realis)c’? . “With any health advice, it is important that it is realis.c and allows people to behave sensibly when enjoying a drink, keeping any risk low while also reflec.ng the reality of people's lifestyles, said Brigid Simmonds, chief execu.ve of the Bri.sh Beer and Pub Associa.on.
The focus of the guidelines must be to gain the maximum acceptance by the drinking public, and to offer a realis.c way of reducing the risks associated with drinking.”
3-‐5 Units per week would save lives.
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RCTs vs Observa)ons • Dhurandhar et al (2014) “A recommenda.on to eat or skip
breakfast… contrary to widely espoused views, had no discernable effect on weight loss in free-‐living adults who were a[emp.ng to lose weight.”
• BATH BREAKFAST STUDY (BeXs et al, 2014) – Contrary to popular belief, there was no metabolic adaptaIon to
breakfast (resIng metabolic rate stable), with limited subsequent suppression of appeIte (energy intake remained 539 kcal/d greater than amer fasIng).
– Cardiovascular health indexes were unaffected by either of the treatments
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Ea)ng more frequently is more be^er!? • Evidence tends to come from observaIonal studies
– Increased MF inversely associated with BMI
• 3 vs 6 meals on a weight loss diet (Cameron et al, 2010) – “We conclude that increasing MF does not promote greater BW loss”
• Bellisle et al (1997) – When studies use “doubly-‐labelled water to assess total 24 h energy
expenditure (they) find no difference between nibbling and gorging.”
“There is no evidence that weight loss on hypoenergeBc regimens is altered by meal frequency.”
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Replacement not more! (RCT) • Advice to increase fruit and vegetable intake • Solid vs beverage dietary compensaIon
– beverage 53%; solid 78%
• Beverage – Weight gain in both groups
• Solid – Weight gain only in overweight/obese
Houchins et al, (2012) w
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Replacement not more! • The same goes for children!
• Use fruit as a sweet/dessert alternaIve to junk food
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Breakfast like a King or Pauper? • Keim et al (1997) 70% of daily energy intake was taken as two
meals in the AM or PM – The PM paXern resulted in greater loss of fat mass
“Incorpora.on of larger PM meals in a weight loss regimen may be important in minimizing the loss of fat-‐free mass.”
• Sofer et al (2011) 6 months on a weight loss diet with carbohydrates (70% of days intake) eaten mostly at dinner vs split evenly through meals and snacks – Lost more weight (-‐11 kg vs -‐9 kg) – Lost more body fat (-‐7% vs -‐5%; non-‐significant) – stayed fuller – Reduced abdominal circumference more – Improved hormonal profile
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Nutri)on 101 The basics of a healthy diet
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What should be avoided? • Sugar (away from training)
– Fruit juices and Dried fruit – Jelly Sweets – Chocolate – Table Sugar – Barbeque Sauce, Sweet Chilli Sauce
• Trans Fats (Hydrogenated vegetable oils) – Deep fried food – Pastries – Cooking with vegetable fats
Ø e.g. sunflower oil
• Alcohol – Especially alcopops!
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BEST sources of carbohydrate (not highest) 1. Sweet potato
2. Quinoa 3. Bulgur wheat
4. Wholegrain basmaI rice
5. Oats 6. White Potato
7. Fruit 8. Vegetables
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BEST sources of Protein
1. Organ Meat
2. Red Meat
3. Eggs
4. Oily Fish
5. White meat/fish
6. Full Fat Dairy
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BEST sources of Fat 1. Oily Fish
2. BuXer & Lard
3. Coconut
4. Olives & Olive Oil
5. Nuts & Nut Oils/BuXers
6. Avocado
7. Full Fat Dairy & Eggs
8. Red Meat
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Hydra)on • Water makes up about 80% of the brain and any large change
in water content will affect brain funcIon
• Lots of research showing that 1.5 -‐ 2% loss of bodyweight will cause ill effects e.g.
• Significant decrease in cogni)ve func)on – ConcentraIon, short-‐term & long-‐term memory, motor coordinaIon,
reacIon Imes
• Reduc)ons in mood and energy levels
• Major cause of headaches
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Hydra)on
• Be extra vigilant on Mondays! – Due to sleep paXern disturbances
• Monitoring – Urine colour chart – Bodyweight
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• Weight Loss • Health • Performance
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If it seems too good to be true, it often is...
The power of adver)sing
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A closer look…
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ONLY 2 Supplements • Fish Oil
– AnIhypertensive (High Blood Pressure) – ACE Inhibitors – AnIhyperlipidemic (Cholesterol) -‐ StaIns – AnIplatelet AcIvity (Stroke/DVT) – Warfarin – AnIarrhythmic (arrhythmia) – Beta Blockers – AnIInflammatory – NSAIDS
• Vitamin D3 – Epidemic of insufficiency and deficiency – Immune FuncIon – Fat Loss – Cardiovascular Disease, Diabetes and Cancer
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Best Advice? • MoIvates and encourages ‘buy in’ – adherence effect!
– This talk?
• Brings people back to eaIng ‘tradiIonal foods’ – Eat REAL food – Eat less highly processed foods – Eat more vegetables!
• Is pracIcal and easy to follow – 1 CARB FREE meal per day – Handy snacks – Meal frequency to suit
• Is evidence based – Forget all the rubbish!
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• Focus on what you’re missing first – Not what you should be removing – Oily Fish? Leafy green vegetables? B12 for vegetarians?
• Reduce your sugar intake – Snacks & Breakfast – Don’t kid yourself with ‘healthy’ cereal bars – Don’t kid yourself with ‘healthy’ breakfast cereals
• Only drink sugary drinks as a ‘TREAT’ or around exercise. – This includes fruit juice
• Carry a water boXle!
TANGIBLE TIPS – Step 1
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TANGIBLE TIPS – Step 2
• Cut down on mainstream ‘cereal/flour’ products
• Find ways around eaIng bread for lunch?
• Start using real buXer, lard, dripping, olive, coconut oil – Throw out refined vegetable oils and margarines!
• ‘Moderate’ alcohol intake…
• Vitamin D – Get tested, get more sun, consider supplementaIon?
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Step 3 -‐ Really Fancy • Local, grassfed, pasteured meat
• ‘Dirty Dozen’ to buy organic
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Ac)on and Feedback • What 1 thing have you taken from today?
• Hopefully some of you will have taken away – Fat isn’t bad – Sugary / Processed (high fat high sugar) is not good – Too much carbohydrate is probably bad when largely sedentary
• Therefore, I would like you to try a low/lower CHO meal on 1-‐3 occasions and see how you feel – Perhaps even let me know!
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Questions?