Updated: Feb 6, 2019
"As to methods, there may be a million and then some, but principles a few. The man who grasps principles can successfully select his own methods" Ralph Waldo Emerson
“Give a man a fish and you feed him for a day. Teach him how to fish and you feed him for a lifetime” Lao Tzu
At NewBee Nutrition, we are not in the business of selling the latest fad diet, supplement, diet tea, appetite suppresant, etc.
Our mission is to empower you to be your own personal nutritionist, armed with the knowledge that, while your method is personal, principles underpin everything.
We are fully evidence-based, meaning that you can be safe in the knowledge that everything we teach and prescribe is backed by objective scientific standards.
Here are our 9 Core Principles, which are at the heart of everything we do. And what's best is, you don't even have to be a client to learn the Principles!
1. Calories are King
The humble calorie was discovered as a measure of energy in 1825, and the law of thermodynamics is now a well-established principle of physics. When it comes to food, what you need to remember is:
- If you burn more calories than you eat, you lose fat. This is called a calorie deficit. - If you eat more calories than you burn, you store fat. This is called a calorie surplus. - If you eat the same amount as you burn, you stay the same. This is called a calorie balance, and the amount that you need to eat in order to maintain a calorie balance is sometimes referred to as your maintenance calories
It really is that simple, and has been proven time and again.
2. Eat (Mainly) Real Food
At NewBee Nutrition, we define real food as minimally processed, whole food that is, or has been alive.
Vegetables, fruits, meat, fish, dairy, nuts, seeds, whole grains etc. are what we are talking about here.
This is where we find the best sources of nutrients that our body needs to survive and thrive.
Lots of the food that we find in supermarkets comes in boxes and packets, designed for convenience not nutritional value, with lists of ingredients as long as your arm. Many of these ingredients are chemicals that are added to preserve, sweeten or colour the processed product inside.
In an 'ideal' world (which we all know doesn't exist!), all our food would be real food, but we understand that people have busy lives, different food preferences, and that convenience often rules.
We take an individualised approach, and look at what will work best for you.
3. Eat a Variety
Humans thrive on a variety of foods, it's part of our biological make up. One way
of making sure your diet is enjoyable is ensuring variety in the meals you are eating every day, so you don't get bored.
More importantly, variety is also how we make sure to get the widest possible range of nutrients, giving us the best chance of avoiding disease, avoiding nutrient deficiencies and optimising our physiological health.
A variety of colour in the fruit and veg that you eat is an easy indicator of a variety of nutrients, and switching up your protein sources increases the combination of meals that you can knock out quickly, so you won't get bored of the same meals day in, day out.
Again, food preferences, social, psychological and financial factors should all be taken into account, and we will work with you to ensure a personalised approach.
4. Eat for you
Humans share 99.4% of our genome, but it is the magical 0.6% that makes us unique. For example, some people are celiac, or lactose intolerant. The growing area of nutrigenetics is a trend that has yet to be substantiated by data, but, in future, may well enable us to develop deeply personalised nutrition plans based on our individual genomes. However, this is still some years away.
When it comes to our current ability to individualise our nutrition, there are a huge number of variables in our bodies, including our guts [link to gut health], our comparative levels of muscle and fat [link to body comp articles], our gender [females article], our goals, our lifestyles, our mindsets, and our budgets. All of these will go into determining what the best intake of food is for an individual.
For example, if fat loss is your goal, you need to create a calorie deficit (see 'Calories are King' above). The method through which create a calorie deficit can vary, but ultimately, the best diet for you is the one that you can stick to.
Some people need sustainable, long term change, not fad diets that will get dumped after a few weeks or months. Others are able to diet aggressively for short periods, and comfortably go back to a maintainence calorie level once that short period is over.
The method that works for one person may not work for the next. Adherence is more important than the specifics of the diet.
NewBee Nutrition is about helping you find what works for you, and helping you to reach your individual goals.
5. Enjoy food!
If we are going to create a diet that we are able to stick to, or create sustainable changes of habits, we need to enjoy what we are eating. Eating healthy Real Food does not need to be boring or tasteless, and at NewBee Nutrition we will provide ideas for delicious, healthy meals that help you achieve your goals and that will help you have a better relationship with the food you eat.
6. Make the best available choice
As we touched on in point 1, modern life is busy, and as citizens of this time-poor society, food is frequently something grabbed (and sometimes eaten) on the go. Often, this means that assessing the nutritional value of food falls down the priority list.
While we would always advocate taking time out of your day to sit down and eat a meal made up of a variety of Real Food, at NewBee Nutrition we specialise in helping Busy Bees to make the best available choice in those situations when you need something quick and easy, to be eaten while travelling, in a meeting or at your desk.
It starts with having a knowledge of the nutritional basics, knowing what to look for on food labels, and ultimately being empowered to make an informed decision about what you eat.
7. Move More
Along with Real Food, movement is one of the cheapest, most efficient ways of improving your health. Movement is therefore an incredibly important part of the type of healthy life that NewBee Nutrition promotes.
No matter what your goal is, everyone could benefit from being more active and less sedentary - our bodies have a biological need to move.
Again, we are looking for progress, not perfection, so look at ways that you can add activity to your day, whether a walk, a run, a gym session, yoga, pilates, swim, bike, row, climb - whatever it is that you enjoy, and that represents progress for you.
Many people who say they don't enjoy exercise simply haven't found something they enjoy, so keep exploring and find something that suits you. At NewBee Nutrition, we will look at your life as a whole, and suggest small improvements that can have bigger, long term effects, and help you move towards your goals.
8. Sleep Better
We need sleep to recover, rebuild and rest the body and mind, but how many of us actually get enough? Not getting enough sleep can have harmful physical and psychological effects, which could be preventing you from reaching the health and happiness you deserve.
Sleep is highly individual, and some need more than others, but most people know the satisfaction of a good night's sleep, and the frustration of a restless night.
Knowing how to maximise sleep, and give yourself the best chance of sleeping well every night can be a game-changer for many people, and as a NewBee, you will get help with your sleeping patterns, helping you to work towards better nights and better days.
9. Manage your stress
Mental health is incredibly important, and when applied to eating, our state of mind directly affects our experience of food. Eating more slowly, to really taste our food, is something that all of us in this busy modern world could benefit from, and the harmful effects of high stress levels are well documented.
NewBees will be advised on the digestive benefits of eating mindfully, and can also ask for tips on overall stress-reduction strategies.