Healthy at every size

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In this episode discuss bone broth and how it the claims around arthritis and leaky gut don’t stack up with the science. I interview Fiona Sutherland the dietitian from www.bodypositiveaustralia.com.au

Fiona talks about to put into practice mindful eating, she touches on the non dieting approach to nutrition, building a better relationship with what we put in our mouth and how to over come binge eating.  Fiona believes that despite the health messages we are told, we can be healthy at every size. 

Jase from www.methodworksfitness.com makes an appearance to play fact or crap where we bust some cardio myths. We discuss why sitting is really bad for your health, how you’re better off to do cardio and weights combined to lose weight successfully.  I also answer a listener question about meal replacement and protein shakes for weight loss. Want more info visit? My website www.gabriellemaston.com and don’t forget to rate the show on iTunes.

References

Transcript

Bone broth what is it good for?

–  with Gabrielle Maston

  • No science to back up health claims of bone broth!
  • Boiling bones at 100 degrees Celsius, extracting minerals and then drinking the liquid.
  • Claims that collagen improves arthritis, bone health and gut lining- collagen is a structural protein of connective tissue and it’s heat sensitive. Breaks down at 60 degrees. Our body makes the proteins in gelatine- we don’t need to eat them in food. Collagen isn’t present in the broth because it’s broken down and the amino acids in gelatine our body already makes them.
  • High in calcium- can be replacement for other dairy products (where Paleo comes in as they don’t eat dairy). Calcium is highly variable in different types of bones used so you can’t be sure the bone you’re using at home for broth has much calcium in it. Not a good idea to give up dairy!
  • High intakes dairy= lower rates of T2 diabetes and heart disease risk. Drink 2-3 serves dairy each dairy and don’t worry about fad diets!
  • These broth claims are not true or backed by science. Drink it for the taste but not for the miracle cure because it’s not one!
  • Look into training and don’t overdue things if worried about arthritis. De-load joints (swimming) or do something different so you alternate the joints used. Have plenty of rest- will do more good than bad.

Healthy at every size  

With Fiona from Body Positive Australia

  • Fiona is a specialist in sports and performance, eating behaviour and disordered eating. Helping people reconnect with intuitive ways of eating. Helping people feel more comfortable in their bodies and be healthy at every size.
  • Help people understand what their bodies needs and listen less to external messages like the time and social cues. Teach people to respect what their bodies need.
  • People have a disconnected relationship with food. Help people feel more relaxed with food.
  • Help people to enjoy food and everything around food. Being less body conscious, less anxious and getting them out there and doing things they wouldn’t have done before.
  • Disconnect: sense of not trusting own decisions and wanting for something else to tell you what, when and how to eat. Not understanding/listening/trusting what your body needs. Relationship with body and mind is so important to be friendly and based on mutual respect.
  • Born with innate knowledge of what body needs and how much. We’re told messages over time and people become less connected with what their body needs and more reliant on messages of what they ‘should’ be eating.
  • There are a lot of food rules and this is where disconnection comes in. People believe the rules are more important than when they feel hungry or full. Rules help people feel a sense of control- can become problematic.
  • A lot of our self-talk can be negative and rule-driven.
  • Listen to hunger and fullness and what makes your body feel good rather than fit to rules. We’re all so different- one size doesn’t fit all.
  • Style of non-dieting teaching, which is a health-first approach which encourages people to pursue healthful behaviours to obtain a sustainable weight and feel re-connected again and maximise health and wellbeing (food, physical activity, rest, connecting with friends). A lot about self-care, respect and acceptance. Holistic- not one size fits all- helps people be at their best. Doesn’t ignore weight as a predictor of health. It’s about healthful behaviours- enjoyment and fun, connecting with good fresh food and getting back to basics. More lifestyle-based. It teaches people they can be healthy at every size and that weight is not the only health determinant.
  • Self-compassion: mindfulness (applicability to nutrition and eating), self-kindness (talk to yourself like you would talk to a friend), knowing that no is perfect and everyone has struggles. We’re just human. Self-kindness can be tough for some people.
  • Need to be accepting of ourselves.
  • Pull up negative thought processes and try to change them to be more positive.
  • People assume the kindness approach is about letting yourself off the hook or being lazy. Research shows the opposite is true- people perform better when they’re nicer to themselves. Understand negative thoughts aren’t helpful- develop a new voice/understanding of your body and food.
  • When more present= smarter about food choices and quantities. Enjoy foods in moderation in the portions that you need.
  • Moderation= has been skewed and twisted into eat whatever whenever, you don’t care about yourself. Moderate eating encourages us to make boundaries and recognise when we’ve had enough or want more. Boundaries come from within us.
  • Go to people with qualifications to help you find the right balance if you need help. Generate guidelines on how to meet needs even when not hungry.
  • Pay attention to natural cues- hunger and fullness-not always easy! Food available 24/7- not always easy to pay attention to what you need.
  • Hunger comes in many forms- other warning signs that people ignore or mask them with coffee or soft drink.
  • Encourage regular rhythmic eating- nutritional needs are being met.
  • Binge eating disorder or bulimia= eating large quantity of food in uncontrolled way. Get professional support. Recovery: stop dieting. Binge eating gets worse with each dieting episode. People swing from restriction to uncontrolled overeating. People have developed an emotional coping strategy- serves a purpose in sense of temporarily not having to think about things or gives them permission to eat foods they’re not eating when dieting. Not easy- requires a lot of courage and trust.
  • Process of reconnecting with what body needs.
  • Aiming to listen more to hunger and fullness signals and eat in rhythmic fashion.
  • There’s hope in recovering from bingeing disorders.
  • To learn more about being healthy at every size visit Fiona’s website.

 

Fact or Crap- Exercise myths

With Jase 

  • Walking (10,000 steps/day) is good for health as long as you engage in moderate-vigorous exercise a few times per week equal or greater benefits will be seen.

-Need to do both. 10,000 steps is incidental activity. Moderate-vigorous exercise should be done on top of that! The lengths of time people are seated throughout the day- still need to break up periods of inactivity. Long periods of being seated that increases risk cardiovascular disease. 22 minutes are taken off your life for every minute spent sitting.

  • Cardio training is more effective than resistance training for weight loss.

-An alternative way but should be doing both! Not better than the other. Aerobic training better for weight loss and resistance training is better for maintaining weight. Anaerobic= resistance, aerobic= treadmill or on the bike.

  • Counting calories burnt is the best way to measure the intensity of a training session.

-Energy expenditure is an indication but it’s not the best. The best is the heart rate to measure intensity of exercise. Counting calories may be justification to eat more after exercise. Counting calories may be a motivation thing. People should focus on the process of the exercise and doing it right + adaptations to exercise rather than the calories.

  • Training in fat-burning zone= most effective training modality for weight loss.

-Working at lower intensity of exercise- total calories burnt will be less than if working higher intensity. Burning more fat than carbs but burning less calories which is the major contributor for weight loss. 30 mins- go as hard as you can and burn the most amount of calories in that time for the best weight loss result. High intensity interval training for the win!

  • Cardio-aerobic exercise on an empty stomach is more effective at burning fat than cardio after you have eaten.

-Carbohydrates in system, body burns carbs first. However fasted overnight and then exercise with no breakfast, you will burn more fat as fuel than carbohydrates. Haven’t eaten and train- body uses fat but some research indicates body cant use the energy as quickly- gets more quickly the more you look into it.

Being metabolically flexible on either end- don’t always train fasted- do both (some training fasted, some training with food). No food in system- perform worse than when you have eaten. Do both to allow for adaptations and ensure the body doesn’t adjust. Need to change tactics. Doesn’t suit everyone. Don’t have weight to lose- keep eating normally there’s no point in not eating.

  • High-intensity interval training is the best way to lose weight.

-Not the only way but a very good way to do it. HIIT is intervals between 7 seconds to 2-minute intervals. Found people can cope better- short bursts of intense training- benefits of improving heart and lung capacity and burn the most amount of calories with short rests in between. 20-minute period.

  • Running makes you fat and eats away at your muscle stores.

-Have you looked at a marathon runner or sprinter? They’re so muscular and lean! It doesn’t make you fat- eating too much does. Burn a lot more calories running than sitting on a bike. Running still provides good improvements for health. Sort out problematic eating first.

  • The more cardio you do the more you can eat.

-Can be appetite stimulant or suppressant (50:50 for the population). Hungry after exercise: probably not eating enough protein around workout to keep hunger levels down. High protein snack before or after exercise or have dinner ready straight after training. Has to be some restraint and recognising head hunger.

  • Wearing ankle or wrist weights during cardio makes you burn more calories.

-Where you place on the limbs- more momentum carrying weight than muscle activation so not burning any more calories. More likely to get shin splint! Loading up wrong part of body.

  • You shouldn’t do cardio if into bodybuilding it will stop your gains.

-Myth is prolific in gyms! Beneficial to do cardio- when lift heavy weights- able to keep breathing still- often get out of breath, may be limiting factor because you’re out of breath rather than the weight itself. Cardio will help you lift more weight in the end because you’ll be fitter. Bodybuilders don’t have a long lifespan- just lift weights alone- thickens wrong areas of heart- heart attacks. Cardiovascular training strengthens the whole heart- beneficial!

Listener question of the week

With Gabrielle Maston

  1. Are meal replacement or protein shakes a good idea to replace food?
  2. Can use to kick art weight quickly, generally avoid if you can. Learn how to deal with food properly- talk to professional t sort it out. Cant rely on shakes all the time- what will you do after the shakes. Do lose a lot of weight but gain it all back-psychologically damaging. Slow weight loss is better than a quick fix. Build better relationship and learn about food, as this is better than relying on processed shakes and replacements to help lose weight.
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