Usually, proper nutrition is a mandatory discipline in model schools. Along with fashion shows and posing, future models are taught how to maintain good condition of their figure and skin through nutrition. Although, in our opinion, these topics are important not only for models but for every individual. Therefore, meeting nutritionist Nadezhda Shubina was truly a gift for us.
How did you get into this profession?
There are many stories of how people come to nutrition: having cured themselves of various diseases; lost 30kg of excess weight; or decided to help others. It is not about me. Thanks to my curiosity I began taking an interest in nutrition. At the age of 30, I radically changed my lifestyle. At that time, my work involved constant flights and changing time zones. I got up at 3am, boarded a plane, flew and spent 12 hours negotiating with partners. In the evening – dinner at the restaurant. Leading such a lifestyle and when I looked at my reflection in the mirror, I no longer saw a 30year old girl, but an exhausted woman with signs of fatigue on her face. At first, I didn’t connect any of these issues with nutrition and lifestyle and I was convinced that everyone had these problems. Subsequently, I decided that I needed to play sports. I became a member of a fitness club and began to adapt to the new regime. It was hard – after every workout I felt tired and during workouts I cried from muscle pain. However, after 6 months I realised that I couldn’t live without movement and physical activity. The next stage was giving up alcohol. Three years later, I began to understand the topic of nutrition. However, I could not find answers to my questions anywhere: What is healthy eating? What is a healthy breakfast? How do you plan a diet? I decided to undergo training and because I am a practical person I tried all the knowledge I received on myself. Counting calories, weighing food, giving up certain foods, different types of diets – I skipped all this. It is very important to me that the knowledge that I impart, I use in life. Therefore, I have no confidence in specialists who know only the theory but themselves live by different principles. Healthy eating has become my life and my philosophy.
How much does diet affect your appearance?
Each of us has a need to look good: to experience positive emotions when looking at our reflection; to be attractive to the opposite sex. We want to have a slim figure, clear skin without rashes, a toned body without cellulite, thick shiny hair and strong nails, as well as a face without swelling and a lot of energy for a full life. I never tire of repeating that nutrition, combined with sleep and rest, water balance, healthy digestion and moderate physical activity, can give you all this. As soon as your diet becomes a way of life your appearance will change for the better by 100%.
Can you tell us about the basics of a proper plate, what meals should consist of?
Nutrition is very individual and is selected based on the state of your digestion but there are some general principles. First, your plate should be balanced. This means that you should have protein, fat and carbohydrates in every meal. All products can be roughly divided into these 3 groups and can easily be made into breakfast, lunch and dinner.
For example, Carbohydrates: cereals, vegetables and greens. Fats: healthy vegetable oils, nuts, lard, seeds, olives and avocados. Proteins: eggs, fish, seafood, meat, poultry, mushrooms and legumes.
Stick to a simple scheme: vegetables and herbs – half the plate. Fats – 1-2 teaspoons (or 1 tablespoon of seeds and nuts). Proteins – the size of your palm without fingers. Cereals – ¼ of the plate, but I recommend always not getting carried away with cereals and leaving them to 1-2 servings per day. For dessert – berries, fruits and dark chocolate with a cocoa content of 85%. Your plate should contain only whole foods – those that have grown themselves and are not a mixture of various powders. Meat instead of sausage, berries instead of bars, fruits instead of juices, whole grains instead of instant breakfasts, and so on.
What foods should you avoid to remain healthy and beautiful?
I recommend starting your introduction to healthy eating by eliminating all foods that can cause inflammation in the body.
– Sugar and all products containing it: sweets, baked goods, drinks with sugar, as well as all sweeteners, especially artificial ones.
– Gluten containing products: cereals (wheat, rye, barley), processed products, yoghurts with fillings, ice cream, glazed cheese curds, canned food and other industrial products.
– Products from cow’s milk: milk and fermented milk products.
– Alcohol
– Processed products: sausages, juices, bars, chemical jellies, sausage, chips. Pay attention to the labels. If it contains more than 5 ingredients it is better not to buy such a product.
– Refined vegetable oils and margarines.
Is there a quick way to get in shape before shooting? (Models are often asked to dry their bodies – What is the best way to do this?)
Yes, I have done this. A week before the shoot, remove all inflammatory foods from your diet. Also exclude corn, potatoes, eggplant and bell peppers. Reduce the amount of cereal to 1 serving per day. Follow a strict diet: mandatory breakfast, lunch and dinner without snacks. Have dinner 3 hours before bedtime. Drink plenty of clean water between meals. Go to bed before 23:00. Believe me, you won’t recognise yourself in the mirror (in a good way).
Text by N. Shubina
Photo provided by N. Shubina
