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第306期:小酒馆·大世界-不吃碳水瘦的快? 乱用方法才shi的快!

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Hi everyone, 欢迎回来酒馆。And welcome to Global Village.

In the previous episode, we talked to Stephanie, an Australia based nutritionist who is from New Zealand, and is working for Sanitarium, a brand that has over a hundred years of history in healthy food products.

Today, we’re gonna continue our talk with Stephanie on healthy diet.

I mean, being a nutrition expert yourself, let me guess, you get asked frequent questions about what is healthy diet, how can I keep fit, how can I lose weight, by friends and acquaintances. Because I mean I want to ask you those questions.

Yes, definitely. I get asked these questions, and I do love getting asked questions from family and friends. And just like anyone, like random people, I'm like, great, let's have a conversation. And I learn a lot from the questions that they ask as well.

It’s like the other day, this kind of shocked me, my friend asked me, it's really random question, she was like, you realize that the buns on the back of your arm are because of so and so; and it was something to do with food. And I've obviously never heard of that, and I was like, okay, so where did you read that. And she's like, I just saw on a video on TikTok in straight face, like just took that as this is got to be the truth.

Yeah. TikTok are the main sources of information now apparently.

And so I think that's… you can tell from someone's question as to where the information may have come from. So I think one thing that people need to do is go and find those sources of information that you can trust in and credible; and do your reading, and educate yourself from those sources, because that will serve you the best.

Don't just read into the click-baits.

And I mean, it's easy to do, you can see why that happens. And of course, like TikTok, it's easy to sit there and just watch videos, like that's easier than reading I suppose so.

Yeah, and I mean people who really don't have a lot of expert opinion, they are the one who sound really self-assured, I guess.

Everyone definitely has their opinion.

But what do you think about these, some of these popular fad or faddy diets like Keto, very very popular,生酮饮食, intermittent fasting, or like Paleo, from an expert’s point of view, what do you think of them. Are these…they must have a point, right? but sometimes I wonder if they are really for the general public, like average people, like myself, to try?

Yeah, there's a lot of noise out there when it comes to diets. It’s, I think, most people are aware of, and once again, you just need to pick your online sources and information very carefully.

You know if there are plans out there, or diets that are highly restrictive. So, they're moving certain food groups, or they are promising quick fixes, they are the ones that you most likely need to stay away from. Because they are going to sit you up for failure, they're going to sit you up for their perhaps short-term weight loss, which is what people are after. But that'll be short term, they are really hard to sustain in long term.

You cannot keep it, can you?

Yeah, exactly.

Keto is cutting carbs entirely out of your diet, right?

Yes, Keto is a very low carbohydrate diet, so it's about under 50 grams, I think, which is equivalent to two slices of bread and a banana. So it's very low carb, very high fat. And the aim of this is to simulate your body into ketosis. So that means your body is using fat and its by-products, Keto is your primary fuel source. So it's really hard to sustain. And although you might get some quick weight loss from it, it's very difficult to get enough of your essential vitamins and minerals and fiber and vital nutrients because it's restricting your food groups.

So you wouldn't, like that’s definitely as a nutritionist, you wouldn't recommend to, like everyone, to try.

No, like with Keto, it is important to know that it can be legitimate medical intervention for some cases of severe epilepsy. But for the general population, I definitely would not recommend a Keto diet.

Yeah, because it's one of those, because it's a fad. So it gets talked about so much on social media, people start to follow it, and a lot of people see this as a profiting opportunity, so they start to sell these diets or products.

Exactly.

Yeah, that's something I worry about.

I was gonna say intermittent fasting as well. I think it's probably important to touch a little bit on there, because it has come to light a little bit more; and many diets kind of fall into intermittent fasting, so you may have heard of the 5:2, which is 5 days eating normally, 2 days where you drastically limit your calories; and then also the 16:8, and that's more around time restricted eating.

Yeah, I've heard both.

They are fasting for 16 (hours), eating for 8 (hours). I think the core kind of problem with intermittent fasting, that's great because you can restrict your time of eating, and if you're eating less, and that's where your weight loss can happen. But the problem of what you're eating still exists.

I wouldn't try them, because I feel like 16:8, to compensate, I will eat a lot of unhealthy food during those 8 hours. I'll definitely make up for the 16 hours’ loss.

Exactly, like there's no point being like, this 8 hours, ok, I can just go eat a bunch of chocolate meal, and this 8 hours like it’s… that's not getting to the core of the problem which is creating those healthier habits of eating food, that's actually going to impact your overall health and well-being.

Yeah. I think we're switching from… gradually people are switching from just a quick fix, like you said weight loss to more generally health conscious, wanting to eat a balanced diet. But you mentioned, I've seen your profile, you mentioned you love Mediterranean food. I mean, I’m on board with that as well because I love Mediterranean food. And Mediterranean diet is considered one of the healthier diets, right?

Yeah, I love Mediterranean food, like great Greek restaurant, Lebanese, Turkish, like there's just something about falafel and hummus, and I really love it. The best thing is that there are a bunch of health benefits. I'm surrounding a Mediterranean style of eating.

It's actually the most-researched dietary pattern now worldwide; and it’s been linked to a bunch of health benefits, so improved cardiovascular health, reduced risk of diabetes, and even longevity, so living longer.

There's actually been some recent Australian research done that has linked to helping with fighting depression. So definitely an eating pattern that people should be interested in.

Yeah, I mean it's a lot of fresh ingredients as well. And then just like healthy fats as well.

I suppose its core is it’s plant foods, whole plant foods. So fruits and vegetables and grains and legumes and nuts, all the things that we should be eating more of each day and as well as olive oil.

And it's also just generally really delicious. It is not like a hardship to have that kind of diet.

No, it's actually really delicious.

Yeah, exactly. But coming back to being nutritionist, what is… early on you mentioned that you really have a passion for this field, what is the biggest challenge for you like in terms of being a nutritionist?

Well, the biggest challenge, we've touched on a bit, and it's getting people to understand there's no quick fix to sustained weight loss, or sustained healthy living, like it's a journey; and so like it's the mindset of getting people to understand that exact point. It takes time, and all good things take time, right?

I'm sure people think of you as someone who holds the secret key to quick weight loss, and they will be like, yes definitely, but really, what is the secret? You’re like, there's no secret. Really, what is the secret?

And I'm like the secret is you've gotta create new habits, and do that for the rest of your life, and continue to educate yourself. Like it's an ongoing journey. I think the other challenging part of it is, it's not just nutrition, their impact, someone's food choice; if it was, then we would all be fit and healthy and running around for a long time. But it's our environment, culture, everything in our life that causes stress, food availability. These are lot of different things that impact our food choices, and nutrition is just one, and that’s truly challenging too.

True, so as we're coming to the end of our discussion, any easy-to-follow tips you could share with the audience with regard to healthy and balanced diet?

Sure. I think I've been talking about plant foods quite a bit, and I think this is quite an easy simple way that everyone should be able to do this. And it's literally counting your plant foods. We should be aiming to have, and don't be shocked by this, although I might know what you think, we should be aiming to have 30 unique plant foods a week.

What does that mean?

So, for example, let's take a breakfast cereal, we'll just go breakfast cereal because this is what I do. If we take Nutri-Brex, that's whole grain wheat, so that's one plant food. Say we want to add a banana to that, that's a second plant food; and then say I want to add some almonds, that's a third plant food; so that meal in itself, that's three plant foods right there. And for optimal gut health, something we can work towards is trying to aim for 30 unique plant foods across the week.

So I cannot even just stick with the same plant food. I can't just say I love eating tomatoes, and then I just stick with tomatoes, every day. That's just not healthy enough. I have to switch it.

Tomato is actually, tomato is a fantastic food. So if you're eating tomato everyday, absolutely fine. It's still fine to eat foods every day, these whole plant foods, every day. You'll probably be surprised at how much variety you're actually consuming. But it's just so we don't get… it's for our optimal gut health, really. The bugs that live in our gut love a range of plant foods to feed on. So that's why we want to feed them with that variety. But I mean herbs and spices for example they count as plant foods.

Oh, okay.

You probably be surprised that you can get to 30 pretty quickly, so it's not as that you have to eat very different every single day a week, that's not like that at all.

I mean if I eat a salad, that'll be I can knock a few out of the park.

Exactly, you can probably knock… yeah like seven to ten at one meal, like that's great And I think the other one that's one tip; and then the other one would be that we should be seeing our health and well-being as a journey; and we have to either through educating ourselves on that journey. It's like most things in life, we don't get really good at something really quickly. It takes time. For example, our fitness, career progression, whatever it is, it all takes time. And nutrition & health is the exact same. Just educate yourself, have a pace that suits you.

No quick fixes.

I'm sorry. There is not.

Yeah, I think we're gonna wrap up here; but it was a lovely talk with you. I have definitely learned so much more, this “30”, I've never heard of that before; and also I've learned not to listen to any TikTok or 抖音as counsel when it comes to.. no, perhaps check your sources I think that's very important.

And also guys, Nutri-Brex that is guaranteed by our nutritionist expert as a healthy breakfast choice.

Okay, and thank you Stephanie for coming to the show, and then maybe in the future we'll talk about something else, also related to just general health and wellbeing.

Thanks, Lulu. That was great. I'd love to.

All right. So if you guys have anything to share, anything to ask when it comes to healthy food, healthy living, leave us a comment in the comment section. We'll see you next time. Bye.

重点单词   查看全部解释    
longevity [lɔn'dʒeviti]

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n. 长寿

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restricted [ris'triktid]

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vt. 限制,约束 adj. 受限制的,有限的,保密的

 
simulate ['simjuleit]

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vt. 假装,模仿

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episode ['episəud]

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n. 插曲,一段情节,片段,轶事

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promising ['prɔmisiŋ]

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adj. 有希望的,有前途的

 
primary ['praiməri]

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adj. 主要的,初期的,根本的,初等教育的

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stick [stik]

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n. 枝,杆,手杖
vt. 插于,刺入,竖起<

 
touched [tʌtʃt]

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adj. 受感动的 adj. 精神失常的

 
nutrition [nju:'triʃən]

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n. 营养

 
environment [in'vaiərənmənt]

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n. 环境,外界

 

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