Nutrition | Classics & faux pas

03/01/2015

Magdalena Frackowiak by Giampaolo Sgura for Vogue Paris October 2014 | fashion editorials | nutrition | what models eat
The idea of introducing nutrition-related articles to Fashioned by Love has been on my mind for a while - being a nutritionist and loving the subject with all my heart most likely explains the need to talk about it with as many people as I can reach. Not only that, the blog gives me an opportunity to share the knowledge and information you can rely on and use to become the healthiest and most beautiful version of you.

The subject of healthy eating is vast. I often compare it to the fashion industry. Both never stop. They seem very simple on a surface, but once you start digging into the layers of the past and present,  develop into a beautiful and powerful tool that can change not only yourself, but the future. Learning about either of them is a challenge, but what you get in return is an ability to understand your body, both inside and out, and then style your life accordingly.

To start off, lets talk about nutrition classics (in other words, the rules and tips you can rely on, just like you would on that wonderful little black dress) and faux pas (the trends and gossip created to entertain and eventually become useless and, well, unfashionable).

If you were wondered what would be the best way to start the new year, here is the solution. 

NUTRITION CLASSICS

* Healthy eating is about the balance between foods that provide you with the nutrients and others to be seeing as treats. As long as about 85% of your diet consists of good sources of protein (oily fish, poultry, eggs, dairy, nuts), healthy oils (EV olive oil, seeds, nuts, avocado, coconut oil), plenty of bright coloured vegetables, fruit and whole grains, it is perfectly normal to have something you fancy once in a while.
via fashioned by love | nutrition and diet secrets from models nutritionist | what models eat

* Organic is definitely a must regardless of what you hear in the media. 

* Clean eating is the way to go - choose the food in its most natural raw state and definitely avoid anything processed.

* Simplicity is the ultimate sophistication - learn to appreciate the flavours as they are, don't overcomplicate your meals and diet in general.

* If you see a product advertised in a magazine or TV, it is likely to be something that you should not be eating.

* Products with "funny names" that give you very little or no idea about what they are made from, are strictly for the bin. Examples - Coco Pops, Dunkers Jumbo Chipsticks, Fridge Riders, Fruit Wiggles, the list goes on... Same applies to anything with "natural" written all over it - double check the list of ingredients to ensure that the statement is true. 

* Best ready-made meals are the once you cook yourself in batches in advance.

* Chocolate is good for you. In fact, it is one of my nutrition super  heroes. It has to be dark, organic and, ideally, raw to preserve as many antioxidant properties as possible. I make my own, and so can you.

* It is the sugar and not fat that you need to be aware of. Sugar may cause the brain to produce the same chemical response as alcohol, cocaine and heroin leading to addictions. Eating sugar increases risk of inflammation and, as a result, diabetes, insulin resistance, weight gain, bacterial imbalance, digestive complains, skin problems, joint and muscle pains. It can also cause premature ageing, mood swings, hormonal problems, depression, tiredness and cravings.

* Combining proteins and carbohydrates at every meal (vs eating carbs on their own) will not only keep you full for longer, but also be beneficial for maintaining healthy blood sugar levels.
"If you can change only one thing about your diet this year - give up sugar. It will do you the world of good"
* Cinnamon is a great spice to use daily as a little secret tool for avoiding blood sugar problems. Add 1/2 tsp to your morning porridge, drink or even savoury dishes and sauces.

* Portion control is crucial. Yes, there's such a thing as too much of a good thing.

* Drinking water is important. 1.5-2L daily is a must, though you can replace some of it with 2-3 cups of herbal (chamomile, rosehip, mint, hibiscus or redbush) tea. According to the research drinking a glass of water 20 minutes before a meal may increase your chances of weight loss by extra 44% (in comparison to non-drinkers). You need to increase your water intake in hot weather conditions, when you work out, if you have a fever, suffer from an upset stomach or follow high protein diet. If you can's stand plain water, add a few slices of cucumber or mint leaves.

via fashioned by love | nutrition and diet secrets from models nutritionist | what models eat * Green tea is another drink that can be enjoyed daily by most people. The high antioxidant levels mean that it's linked to reduced risk of several cancers, arthritis, heart disease and Alzheimer's disease and even delayed break down of collagen and elastin in the skin meaning a natural anti-aging aid. In addition green tea may support healthy levels of blood sugar, help you relax thanks to l-theanin it contains, and may have a positive effect on weight loss.

* Following a raw diet may not for everyone, but having a raw salad daily will certainly give you a boost of vitamins and minerals, maintain optimum pH balance and support the digestive and immune systems, liver and skin!

* It is important to take a good multivitamin and mineral supplement daily. Unfortunately, every the most perfect diet may not always provide all the vitamins and minerals we need because of the farming process, mineral-depleted soil, pollution, smoke, alcohol, medicine drugs and stress. Although consulting a nutritionist may sound rather extravagant, it is essential if you want to find a safe and effective supplement to suit your unique biochemistry and nutrition needs.

* Do not get used to drinking fruit juices - they may actually affect your good sugar levels just as fast as any sugary food. If you have to have a fruit juice, pick the raw and freshly squeezed one and dilute it with water 50/50. 

* Best reason to eat healthy is because your body is a temple and not a rubbish bin, so should be treated accordingly.

NUTRITION FAUX PAS

* It's not a good idea to avoid fat or eat a low-fat diet in order to lose weight or improve your health. Essential fats Omega 3 and 6 cannot be produced in the body, but are important to for healthy skin, happy brain, nervous system, mobile joints and healthy hormones. Look for them in oily fish, avocados, nuts, seeds and cold pressed oils.

* Fat-free foods that do not exist in nature are just as pointless as slimming clubs (i.e. chicken breast, egg whites or cucumbers are low in fat naturally whilst skimmed milk, fat free yoghurt or low-fat mayonnaise aren't).
via fashioned by love | nutrition and diet secrets from models nutritionist | what models eat

* Eating eggs daily is absolutely fine. If you don't have cholesterol problems you can have two organic eggs daily. Enjoy the taste while treating your body to a nourishing supply of high quality protein, zinc, phosphorus, selenium, vitamins B, E and D.

* Skin problems are not something that should be treated from the outside. Always start by looking at your diet and lifestyle: reduce stress, sleep more, spend a few minutes outside daily to get some sunshine, avoid sugar, alcohol, refined carbohydrates and processed foods and drinks, eat fresh and natural. Beauty begins in the gut.

* Ok, red wine may contain antioxidants, but all I can say is that the body sees alcohol as a drug and system disruptor. Red grapes are a much better choice if you are looking for that extra antioxidant boost.

* You really do not need to spend cash on sports drinks. Instead make your own by combining equal quantities of fresh fruit juice and water and adding a pinch of Himalayan pink salt. It will safe your tooth enamel, too.

* Coconut water is not a replacement for your regular water. It's ok to drink it after a vigorous exercise session to replenish electrolytes and give your body a boost of fast-absorbing sugars. Otherwise remember that coconut water may affect your sugar levels just like any other sweet drink would. And yes, it can lead to weight gain.

* Snacks are not essential. Unless you have to go without food for longer than 5 hours, or are an athlete, ballet dancer or have a physically demanding job, three meals are all you need.

* Quitting coffee (or any other caffeine-containing drink) cold turkey is not something you should try at home - it may put too much pressure on your adrenal glands. Instead reduce  gradually, by, say, 1 cup of coffee per week, until you get  to 1 cup a day. Always drink fresh and, ideally, organic coffee. Milk is optional, sugar is a no-no.

"Never try to change your diet overnight. This isn't another quick fix - this is for life."

* Detox diets are not essential unless you have a health problem that may require some additional help - this is strictly for your nutritionist and/or doctor to decide. The body is able to detoxify itself on a daily basis - it is the process that never stops. Any strict detox plans or cleanses should never be done without medical supervision or, when performed on your own, last for more than 24 hours. 

* If your diet has been rather high in refined carbohydrates (sugar, white flour, white rice) and low in fresh vegetables and fruit, do not attempt to start eating plenty of the fresh produce at once - it is likely to lead to bloating and other unpleasant symptoms. Instead increase slowly, by adding 1-2 handfuls of vegetables to your meals for the first week and then more and more as you continue. Lightly steaming some of the veggies will also help to avoid any form of digestive discomfort.

* Raw juices and smoothies can be good for you, but many can easily cause weight gain - Miranda Kerr, Valentina Zelyaeva and Doutzen Kroez favour the green and vegetable-based stuff, not something overloaded with sweet fruit and served in extra large quantities.

via fashioned by love | nutrition and diet secrets from models nutritionist | what models eat
* There is no such thing as a forbidden food - it's about the quality and quantity. The only time you may need to avoid specific items is when there's a health condition that requires you to do so. However, some foods are best to be avoided simply because they are not worth sacrificing your health for (and, frankly, can hardly be called "food").

* Trying to lose too much weight too quickly isn't going to do you any favours. Not only you will put yourself at risk of gaining it all back, but cause vitamin and mineral deficiencies as well as increase body's levels of toxins - as a result, make your liver and kidneys work harder.

* Fat burning foods do not exist in nature. Period.

* Carbohydrates do not make you fat. All you need to remember is that they should come in a form of whole grains such as oats, brown rice, quinoa, buckwheat, millet etc. and consumed in moderation.

* Paleo is not the ticket to the healthier future - it is an odd echo from the past. Remember, there was such a thing as evolution? 

* Most diet books are written to make money, not make you healthier.

* Never try to change your diet overnight - it takes about 30 days to learn a new habit. Make a list of things you would like to change and do your best to achieve one or two goals every week. This isn't another quick fix - this is for life.

Photo source: Magdalena Frackowiak in Vogue Paris October 2014 (photography: Giampaolo Sgura), shutterstock.com

22 comments:

  1. "* Simplicity is the ultimate sophistication - learn to appreciate the flavours as they are, don't overcomplicate your meals and diet in general."
    Want to do this always......
    But,to be honest,still use sugar in my coffe:( And coffe is also not good!
    I want to change my eating style in this year! Really, I do:)
    Thank you for share this here,Natashen'ka!

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    1. My pleasure! I will be sharing tips and ideas soon. You may find them helpful. :)

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  2. Wonderful information! I am working on cutting sugar out of my diet. It's amazing how much sugar one eats without even knowing it.

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  3. I do my best to stick with everything in moderation, which seems to work quite well... But I think as I am getting older it is time to get a bit more serious about my nutrition, sugar especially. As I type this I am taking a pause from preparing some vegetable and quinoa cakes for dinners this coming week. It's really true about the best kind of frozen foods being the ones you make ahead!
    xox,
    Cee

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    1. I think I sound like a broken record when I talk about peeping meals in advance - at least, to my clients. :) I know people often see it as a complicated thing, but honestly, I feel that food prep should deserve just as much (if not more) attention as, say, daily beauty routine. And if one has everything done and ready, then you'd never be caught off guard when short of time or tired, right? :) Got the sugar post coming up soon. x

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  4. Great Post ! This is my fav blog :)
    What you think about if we follow each other to help us and keep in touch? (instagram,bloglovin) If yes, follow me and i follow back as soon as i see it ! Have a nice day ! Ana<3 http://fashionstyleglamfashion.blogspot.com/

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  5. I like this post. I love books about a healthy food so any info is great for me. Have a nice day.
    http://www.fashiondenis.com

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  6. Loved reading this post! So insightful and helpful, definitely going to try to incorporate these tips into my life to create a healthier lifestyle in the new year!
    http://www.blonde-intentions.blogspot.com

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    Replies
    1. Thank you! I'll be sharing more ideas, so stay tuned. x

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  7. A great article! I do not like fastfood or chips etc, so that's not a problem for me. I would generally say that i eat healthy, but the only thing I really can't stop having is KINDER choclate :)

    looking forward to another article like this!

    bisous from paris!

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  8. So many good points here! Love that you haven't fallen for the old-fashioned "low-fat, high-carb, possibly go vegetarian and definitely as few eggs as possible dogma. Yikes!"

    As for Paleo, it's an overused buzz word nowadays and some of it is complete garbage; but there are some very knowledgeable people in the Ancestral Health field, like Paleo Mom and other folks who are helping people put their autoimmune diseases in remission through diet. I don't think one necessarily needs to label that, but I guess it's part of marketing.

    Your foray into nutrition-related articles deserves a big thumbs-up!

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    1. I've decided to make them a permanent feature on the blog. Glad you enjoyed the first one.

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  9. I like your style ! you are so cute :) please check out my blog apoljakovi.blogspot.com
    would you like to follow each other please let me know :) xoxo

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  10. Very good tips! I think that sugar is one of my biggest challenges and I need to include more protein in my diet. And getting enough sleep is another area that I need to pay more attention to from now on.

    www.LUXESSED.com

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  11. Happy New Year, Natashenka! I love that you bring together the things you love under "one roof" of your wonderful blog. The things which make you who you are also make your blog truly unique... I love the new look of your blog, very contemporary, light, clean and clear - as fresh air. I couldn't find the photos of your outfits which I loved - or maybe I just don't know where to look for them... anyway, может быть это еще в будущем... It was a pleasure to "meet" you in 2014, and I am wishing you another great year of blogging, discovering and just having good fun with life! xxx

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    1. Thank you, Natash! I love the new design, too... :) I don't do outfits on the blog. Have published a few in the past, but I don't feel it's my thing, not yet... Maybe in the future. x

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  12. Cool post!!
    I wish you a great year 2015

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  13. Very sound advice and a good reminder (after the over-indulgence of the Christmas and new year's holidays) that one must get back to a normal healthy diet following all the mince pies and Christmas pud!

    Happy New Year to you Natalia!

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  14. I actually do want to give up this sugar this year, but it's so so soooo hard!! Literally everything i love has sugar!! :( Haha!! But babee, your post was definitely inspiring!! I resolve to at least cut my sugar intake by half this month!! :D

    http://anshul90.com

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    Replies
    1. I think you'll like one of the post that's coming up soon. :) Stay tuned. I hope you will find it helpful. x

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  15. Last year I cut soda's and drastically lowered my sodium intake. I lost so much weight. I'll have a soda every now and then, but I've replaced it with lots of water, lemonade and tea. Awesome post Natalia.
    http://www.averysweetblog.com/

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