The 21 Day Health Challenge

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Онлайн-курс
Language
Английский
Duration
1 час курса
Курс от Udemy
бесплатный
бесплатный
Чему вы научились?
Improve your own health, choose food and lifestyle patterns more wisely, and understand how your body interacts with food.
О курсе

The 21 day health challenge is designed for people who would like to take charge of their own health by learning more about their best food and lifestyle choices, while in the process, improving their own weight management. 

So if you’re looking for another diet to blindly follow, please move along to the next item in your google search list. If, however, you wish to learn a lot about nutrition, health and individuality, plus value self-empowerment so that you can make informed choices by the end of the course, come and join us….

Программа
Week 1 - Weight management myths
Understand that all we tend to take as truth, is not necessarily so, especially when it comes to health and weight management. A number of common myths will be explored and questioned.
Myth 1 - calories in vs. calories out controls your weight
We will firstly consider how the concept of calories first arose as an accepted paradigm. Then looking at how calories are measured and calculated, we will clearly see that, at best, this construct is only an estimate of energy consumption or expenditure. After reviewing an extreme case study, we'll examine what role genetics have to play. 
Myth 2 - fats will make you fat
We'll start by finding out how the low-fat construct first came about in nutrition consciousness, and then how it fell from grace at the turn of the century. Having now swung towards a low-carb ideal, many people are now eating a lot of fats, but are they good for us and do they make us put on weight? You'll gain insights into these questions during this lecture.
Myth 3 - carbs are the devil’s food
We'll firstly consider what a carb is - many people are very confused about food categories, so a quick definition will help to reduce the fear factor around carbs. We'll then consider the very important question of whether the carb comes from a man-made or nature-made source. Glycaemic Index will also be explained, plus a consideration of treat, or comfort, foods.
Myth 4 - there is a perfect diet
I'll ask the question: "what is your ethnic background?" Why? Because we need to start considering ourselves as individuals with unique backgrounds and unique physiology. I'll also flesh out the black and white continuum and actually start considering shades of grey when it comes to dietary and weight management responsiveness. 
Week 2 - Four foci of weight management via food
Understand the power of physiological balance in our body with respect to weight management. This includes, hormones, detoxification, blood sugar control and food sensitivities.
Hormones
You'll learn about the infamous Hypothalamus-Pituitary-Adrenal (HPA) axis and how your thoughts, your behaviours and food choices can throw your thyroid, adrenal and sex hormones out of balance. We'll consider the negative effects of stress on these hormones and also look at some key foods to avoid and foods to consume when striving for hormone balance and healthy weight management. 
Detoxification
You'll learn about how our detoxification processes work (predominantly via the liver), plus the importance of detoxification for weight management. Then we'll discuss the most important nutrients for liver function and foods that have been identified as extremely good for our liver detoxification. 
Blood sugar control
With the modern epidemic of diabetes in mind, I will explain how we become insulin resistant, and conversely, how we gain insulin sensitivity. We'll then view one of my favourite nutrition tools - the blood sugar curve, which I use to help you understand the use of foods and lifestyle patterns for your insulin health. 
Food sensitivities
What is the difference between an allergy, a sensitivity and an intolerance? Because it is important to discern between these definitions, I'll explain them to you. Food sensitivities can make a huge difference to your general health (especially digestive) and body fat deposition, so I'll explain the best ways to identify them in your diet. 
Week 3 - Four foci of weight management via lifestyle
Moving past food as a contributor to body fat, you will now understand which lifestyle factors influence body fat. Considerations are: toxicity, stress, exercise and sleep.
Toxicity and health
In this modern era of high levels of environmental toxins, we will consider several sources of toxins in our lives and ask the question: "is obesity an environmental issue?" In particular, we will look at certain toxins that get into our food and drink and influence the balance of our sex hormones.
Требования
  • You simply need to be enthusiastic towards learning more about wholesome nutrition and healthy food and lifestyle choices. A little prior nutrition or food knowledge is useful but not essential.
Лекторы
Ian Craig
Ian Craig
Nutritional Therapist and Exercise Physiologist
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