Btn Academy - Nutrition Education

Can you get to London next week?
Ben is doing a LIVE panel at the Strong Island event, an event put on for the people of Canary Wharf and the wider London community, but ALL are invited!
What's the plan?
... What is The Future of our Food: An Evening with Ben Coomber & Guests
6.45pm - Doors open
7.00pm - Dinner is served, a plant based feast by Mitch’s Kitchen
7.30-9pm - Panel discussion on ‘Is the Future of our Food Vegan’ with Ben Coomber, Aaron Cattell aka The Vegan Coach, Stephanie Peritore from Mindful Bites and Mitch Lee from Mitch’s Kitchen
What can you expect from this awesome line up & panel discussion? During this panel discussion the speakers are going to cover 4 core talking points:
The future of our food? Is our current approach sustainable, and if not how do we need to eat to support the future of our food system? Where does climate change and our growing population fit in?
How do you eat plant based and maintian optimal health? What do we need to be aware of, to support our health and ensure we don’t get any nutrient deficiencies?
As a fitness enthusiast, how do we ensure we stay well recovered and perform optimally? It’s easy to get protein from animal sources, but on a plant based diet, what the best combos and approaches to supporting this transition and supporting an athletic persons needs?
Food and lifestyle hacks: what have we all learnt and experienced on our own plant based journey to make it easier and more enjoyable, and sustainable for ourselves long term?
The panel will discuss the above talking points for 90 minutes and then questions will be opened up to the audience for the last 15 minutes of the event.
We can’t wait for this discussion to happen, so much is changing in the world of nutrition, and we want to be on the cusp of it, join us!
Admission - £20+booking fee including dinner from Mitch’s Kitchen & a goodie bag!
Here is the link to grab your ticket:
https://www.seetickets.com/…/east-winte rgarden-43-b…/1300962
See you there!
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Does the health and fitness industry focus far too much on the benefits of gym training??
Now sure, training hard in a gym is probably the most health-promoting thing you can do when it comes to exercise
Resistance training is causally associated with reduced blood pressure, cancer risk, muscle atrophy, bone density loss, depression, lower back pain and much more. Encouraging people to go to the gym is a good thing
... But let’s take a step back for a second
A recent Public Health England study, reported by Sky News, has suggested that 41% of people aged 40-60 get less than ten minutes of exercise…
Per MONTH
And make no mistake, that’s not ten minutes of Crossfit, nor is it ten minutes of running. It’s ten consecutive minutes of walking at more than 3mph – walking!
Those for whom this is true don’t need a gym just yet. Sure, they’d benefit from going to one, but in reality significant progress could be made by simply walking for 15 minutes or so per day
This could be increased over time, of course, but it’s a start that could be made by more or less anyone right now without really impacting the rest of their routine
Let’s make 2019 the year of promoting the minimum effective dose,
Of putting out a message that really helps those that need to hear it the most,
And of being really honest about how little effort it actually takes to be healthier
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When adopting a vegan diet it's important to ensure your protein intake is adequate
Now this is perfectly doable on a plant based diet, without supplements, and most vegans aren't protein deficient
But it does require a little more thought - and this is especially true if you have fitness goals, and as such higher protein needs
... Not only that, but optimising protein intake for muscle gain on a plant based diet means combining protein sources.
Most know that plant protein sources aren't what we would consider 'complete', that is they don't contain the ideal ratio of amino acids for muscle protein synthesis and, as such, muscle growth and repair.
If you combine, for example, beans and rice, the two amino acid profiles complement each other - happy days!
It is often said that you don't need to worry about combining protein within a meal, and can instead simply do it over the course of a day and this is of course true
If you goal is just to promote health
If, however, muscle mass is the goal, the per meal consumption starts to matter.
In general, look to combine:
Legumes and grains Nuts and grains
With soy proteins being a little closer to 'complete' but still better combined with grains
There's no reason for a plant based dieter to be low on protein, it just takes a little attention!
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Doing more doesn't mean getting more results, there is a point of diminishing returns
There's no prize for training harder than everyone else
In fact those that train intelligently often get more results than those that just train hard
... Increasingly the social media fitness world seems to be going further and further towards the 'keep going, do more, work harder' side of things, so we wanted to offer a little balance
Making progress is about stimulating adaptation, and you can do that with less than you'd think
Yes, you have to put the effort in,
But as the old analogy goes, if you want a sun tan you don't do it by spending all day in the sun
Being motivated is amazing, but if you do to much you get burned
Have a great weekend!
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We in the health and fitness industry often talk about eating a balanced diet
But that's a pretty vague concept
What does it mean to you?

Are pesticides something to worry about?
Maybe not...
Amazing infographic here from Thoughtscapism
... Yes, pesticides are harmful to health, but so are many things - it's not the substance but the dosage that is the problem
And the dosage of pesticides to which we are exposed is pretty damn small
In fact we consume on average far less than the acceptable daily intake, which is an amount that is 100 times smaller than the smallest intake that is likely to harm anyone
And that's an estimate of the intake typical of people consuming foods with the HIGHEST concentration of pesticides
That's a very good thing, too, because without pesticides our crops are vulnerable to devastation from insects - something that can cost farmers their entire livelihood. Indeed modern pesticides can also be used in far, far lower doses thanks to being precisely engineered to work well, meaning way less run off compared to older pesticide methods used in some organic farming
So while pesticides such as glyphosate can be harmful, they aren't in the amounts to which we are exposed
Not by a long shot
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How’s this for a bit of good news??
All primary schools in the UK are going to be able to opt-in to a scheme which has all children walking or running a mile each day during school hours thanks to a large grand from Sport England
The scheme is already in place in over 3,500 schools and aims to be in all 20,000 UK primary schools within a pretty short timespan
... This will have obvious benefits to childhood health, but could also help increase participation in other active behaviours, and even improve memory, learning and classroom focus
Indeed, a report from the Health Club Management website states “Taking just 15 minutes "desk-to-desk", children engaging with the activity are reported to exhibit improved concentration in class, eat and sleep better at home and develop stronger bonds with their classmates and teachers”
Sounds like a great start!
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This is interesting...
UK food guidelines are starting to talk about portion sizes in a practically useful manner with the 'Find your balance' initiative
From the nutrition.org site:
... "If you really want to measure portion size accurately the best way is to weigh your food but we have provided some practical measures using your hands and spoons that you can use to get an idea of sensible portion sizes.
For example:
2 handfuls of dried pasta shapes or rice (75g) A bunch of spaghetti the size of a £1 coin, measured using your finger and thumb (75g) the amount of cooked pasta or rice that would fit in two hands cupped together (180g) A baked potato about the size of your fist (220g) About 3 handfuls of breakfast cereal (40g) A piece of grilled chicken breast about half the size of your hand (120g) A piece of cheddar cheese about the size of two thumbs together (30g) About 1 tablespoon of peanut butter (20g) About 3 teaspoons of soft cheese (30g)"
This is something that people could ACTUALLY implement for a change, and the site itself has a ton of free resources, too
Do you think it could have an impact?
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Comparison is the thief of joy, but only when you compare yourself to someone else
Have you changed something in 2019 that has made you or your life better?
Or perhaps you've continued doing something that helps you improve
... Whichever it is, let us know - what are you working towards?
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Did you know:
If you defrost raw meat in the fridge and aren’t going to use it, it’s perfectly OK to freeze it again
This may reduce the quality of the meat as freezing and defrosting can break down some cells, but it won’t affect it too much
... It’s also not likely to be safe to do with cooked meat that you will not be fully reheating, or anything defrosted on the bench
But raw stuff defrosted in the fridge? Go for it!
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It’s often said that plant based vegan or vegetarian diets reduce cancer and obesity risk
Or more commonly, it’s said that meat and dairy consumption cause an increase in the risk of these issues
This is not, however, a complete picture
...Continue Reading

Reminder: It’s REALLY important to delineate complementary and alternative medicine
They are NOT the same thing
This can be confusing because they are often the exact same treatments, but they are applied in vastly different manners
... A complementary medicine or treatment is something done alongside conventional medicine in order to improve the experience or outcome. This may mean herbal remedies, things like Reiki or aromatherapy, and even meditation
Complementary treatments such as these (provided they don’t directly interact with the main treatment) are generally fine to use. They primarily operate through placebo, and so are neutral in terms of effect, but they can improve mood or subjective wellbeing for some individuals who enjoy them
No problem, provided regular, evidence based treatment is also used and the patient is fully informed about what they will actually get from the complementary approach
Alternative medicine, however, revolves around the idea that these kinds of therapies are to be used IN PLACE of conventional medicine, and this is a recipe for disaster.
Indeed, a recent study published in JAMA (doi: 10.1001/jamaoncol.2018.2487) looked at patients with curable cancer and compared their survival rate to their rate of use of complementary/alternative medicine
Those who used alternative or complementary methods had DOUBLE the chance of dying from their curable cancer, and this was entirely mediated by their refusal of conventional treatments such as surgery, chemotherapy and hormone therapy, with there being no significant difference between those who use complementary therapy and those who don’t in a group who used conventional methods, too
Complementary treatments that aren’t missold and that don’t interact negatively with the conventional treatment are fine – they may even subjectively help, but alternative medicine?
Tim Minchin said it best – there’s a word for alternative medicine that works: medicine
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This is an interesting finding
Basically, well-meaning grandparents are more likely to give sweets etc as treats (no news there)
... But they are also more likely to expose kids to second hand smoke, meaning that grandparently interaction is actually a net negative to long-term health in some cases
This got us thinking....
There was a program on TV late last year which looked at child development including development of language, and one metric they checked was the first words spoken by children and how this differed by region
Words like Mum, Dad, cat and Peppa all got a mention, but interestingly in low income areas some variation on Gran/Granny/Grandma was a really common first word - most likely because the grandparents in these kind of areas are more involved with raising children:
Why?
Single motherhood tends to track on to lower socioeconomic class, and when the mother goes to work the grandparents pick up the mantle if other forms of childcare are not affordable
The same goes for two-parent families with a lower income, as the situation isn't meaningfully different when both parents have to go out to work
Could this mean that children in these areas are more at risk of developing poorer habits, and could this be a factor in the poorer health states associated with lower income households?
What are your thoughts?
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Are FitBits causing exercise and eating disorders?
Recent news stories are bringing attention to the fact that many are finding that their fitness tracker fuels their disorders
Unfortunately this really important story was relatively poorly reported on the news last night, with the message appearing to be that FitBits are causing eating disorders in users, but that's not actually what's going on
... Overexercise and eating disorders are multifactorial issues with a host of causes including genetics, personal history and current circumstances, life stress and social wellbeing alongside much more
One thing that tends to predict restrictive eating disorders is an analytical or 'perfectionist' personality, and this is where FitBit comes in
FitBit, thanks to it's number-driven interface, attracts the exact kind of people with a personality that predisposes them to disordered eating and overexercise
As a representative from eating disorder charity BEAT is quoted in an article on the ITV website:
"With individuals who are seeking, often to regain control - perhaps they have low self esteem, or they're stressed by other things in their life - actually that perfectionism, that desire to do everything right can really take over.
So any of these apps or devices that encourage competition, excessive counting, whether that be on a day-by-day basis, or compared to other people, can be very dangerous."
So does this mean that FitBit causes eating disorders? No - the vast majority of users will have no problem at all
But much like MyFitnessPal, there are a subsection of people for whom this can be a trigger, or a tool that exacerbates the issue by making meticulous tracking and planning far easier. In a small subset, these apps really can become an obsession that takes over
If you feel that your tracking watch (or app) is taking up far too much time, reach out and talk to someone about it
The BEAT charity website has a ton of resources including contacts you can speak to, and we'd encourage you to check that out
Alternatively, you can look to ween yourself off the app slowly, or indeed go cold turkey - whichever feels right for you
Just know that these are supposed to be tools. Small parts of your life that simply let you track some things you'd be doing anyway. The moment they take up excessive amounts of headspace or start to negatively affect your mood
The second you feel you can't be without it, reach out to someone
And if this isn't you? Don't worry, your FitBit isn't going to draw you in - there needs to be a lot more in place before that happens
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Is the NHS doomed to lose the fight against obesity?
One in four people in the UK die because of preventable diseases
And some say the NHS model of health care is partly to blame.
...Continue Reading

This is alarming, but not actually that surprising
Are school P.E cuts to blame for childhood obesity?
A recent study into US children tracked BMI and fitness level, as measured by height, weight, and performance on a running test
... What they found is perhaps surprising. Children's health and fitness improved during the school year
But then it actually GOT WORSE during the summer break
Indeed the backwards steps taken during the summer break were enough to attenuate the improvements seen during schooltime, with children getting heavier and slower during the break

Now of course you may say that this is the USA so it doesn't matter, but one principle here is very well illustrated:
A great PE curriculum, even if we had it, wouldn't be enough
It's really, really important to encourage children to get outside more during their time off school, be that Summer break, half terms, or evenings after the school day and weekends.
Indeed these times matter far more than PE lessons!
Cuts to PE (and a greater focus on the academic curriculum) have almost certainly impacted upon childhood health, but even when children get fitter during the school year because of a good PE curriculum this isn't enough to offset inactivity at other times of the year
A few PE lessons per week couldn't make the difference up even if they were provided if kids are spending the rest of their lives playing Fortnite...
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Sprouts are for life, not just for Christmas
Don't believe us?
Try these Garlic Roasted Sprouts
... Ingredients:
500g brussells sprouts - peeled and chopped in half 4 roughly chopped garlic cloves Medium red onion, sliced 1tbsp olive oil Salt and pepper to taste
Directions:
Preheat oven to 220C Combine all ingredients in an oven safe dish big enough so that the sprouts are all in one even layer Cook for 25 minutes, until the sprouts fall off a fork when stabbed
Add a little parmesan cheese before serving if you're feeling extra fancy
You'll never boil or steam them again!
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Still telling your clients how to eat?
One thing we talk about on the BTN Academy, probably more than any other, is the importance of client-led coaching
That is asking the client the right questions so that they come up with their own solutions to problems, only offering tips when asked to, and only doing so as part of a broader discussion
... Sure, some clients will want to be told what to do in the early stages of coaching
But even here, the problem is that you will never understand your client's lifestyle, mentality, barriers and time allowance as well as they do
This means that no matter how much you try to mould an approach to a client, on some level they will be forcing their lifestyle around their diet rather than the other way around
Again, in the short term this is OK and may even be necessary for some
But in the long term? A client needs to be autonomous, with a coach acting as a sounding board first, advocate second and expert a distant third
For example:
Rather than telling your time-poor client to prepare their food ahead of time (which is a perfectly good suggestion for some, by the way!) ask them how much time they do have, ask them how they could work to increase that time if possible, ask them how they feel they could best prepare themselves for the day if they can't cook at the time, and ask them what they've tried in the past
They may come up with prepping food ahead of time They may ask if there's a food prep company you'd recommend They may ask if there are on-the-go food options you'd recommend They may come up with something else entirely
Your client knows their life, so use that expertise in your coaching
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This is alarming, but not actually that surprising
Are school P.E cuts to blame for childhood obesity?
A recent study into US children tracked BMI and fitness level, as measured by height, weight, and performance on a running test
... What they found is perhaps surprising. Children's health and fitness improved during the school year
But then it actually GOT WORSE during the summer break
Indeed the backwards steps taken during the summer break were enough to attenuate the improvements seen during schooltime, with children getting heavier and slower during the break

Now of course you may say that this is the USA so it doesn't matter, but one principle here is very well illustrated:
A great PE curriculum, even if we had it, wouldn't be enough
It's really, really important to encourage children to get outside more during their time off school, be that Summer break, half terms, or evenings after the school day and weekends.
Indeed these times matter far more than PE lessons!
Cuts to PE (and a greater focus on the academic curriculum) have almost certainly impacted upon childhood health, but even when children get fitter during the school year because of a good PE curriculum this isn't enough to offset inactivity at other times of the year
A few PE lessons per week couldn't make the difference up even if they were provided if kids are spending the rest of their lives playing Fortnite...
See More