In this video, Integrative Chef and Functional Nutritionist Sky Hanka, MS, NBC-HWC, delves into the multifaceted topic of healthy eating and nutrition. Viewers will gain insights into defining healthy eating on a personal level, understanding the factors that shape our eating habits, exploring evolving nutrition science, and debunking common nutrition myths. Chef Sky also addresses how to identify red flags in nutrition misinformation and encourages a whole-person approach to wellness and nutrition.
Quick insights
- Personalized healthy eating: Chef Sky emphasizes that healthy eating is personal, influenced by individual preferences, cultural background, and dietary needs.
- The joy of eating: nutrition science should consider not just nutrients but also lifestyle, culture, and the joy of eating.
- Diet myths debunked: nutrition myths, such as “all fats are bad” or “juice cleanses detoxify the body,” are debunked through critical thinking and science-based evidence.
- Identifying nutrition misinformation: Chef Sky shares four red flags for identifying misleading nutrition advice: quick fixes, fear-based messaging, lack of scientific evidence, and trusting your gut instinct.
- Food as medicine: integrating food into healthcare can prevent and manage chronic diseases, reinforcing the power of “food as medicine.”
- Agriculture and wellness: emphasizing locally sourced, seasonal foods can support both personal health and community wellness.
Featured expert: Chef Sky Hanka, MS, NBC-HWC
Chef Skyler Hanka, MS, NBC-HWC, is an integrative chef and culinary nutritionist dedicated to empowering individuals on their wellness journeys through culinary education and nutrition science. With extensive training from the Culinary Institute of America, a master’s degree in nutrition and integrative health, and board certification as a health and wellness coach, Chef Sky brings a wealth of expertise to the field of culinary medicine.
Her career spans diverse experiences, from working in farm-to-table restaurants to managing cooking schools and creating nutrition and culinary curricula. Chef Sky’s approach to cooking and wellness is rooted in community, sustainability, and the belief that food is more than sustenance—it is medicine, connection, and a source of joy.
Join Chef Sky in exploring the transformative power of food and learning how to incorporate wellness principles into your daily life for a healthier, more vibrant future.
Video highlights
00:00 – Introduction
Chef Sky introduces herself, sharing her extensive background in nutrition and culinary arts. With over a decade of experience, a master’s degree in nutrition and integrative health, and culinary training at the Culinary Institute of America, she sets the stage for an informative lecture that combines her expertise in both nutrition and cooking.
02:04 – Learning objectives
Chef Sky outlines the lecture’s goals: defining healthy eating on a personal level, understanding the factors that shape our eating habits, exploring evolving nutrition science, debunking nutrition myths, identifying red flags in nutrition misinformation, and viewing wellness and nutrition as a spectrum. By the end of the lecture, viewers will gain a deeper understanding of food as medicine, its significance to personal health, and its relationship to agriculture and overall wellness.
03:30 – What is healthy eating?
Healthy eating is a personal concept often linked to eating more salads, fresh foods, and leafy greens or dieting and eliminating certain foods. Chef Sky emphasizes that “diet” is merely a label for the types of foods we consume and avoid over time, and that healthy eating varies significantly from person to person based on individual needs, preferences, and cultural backgrounds.
06:20 – How has nutritional science classically studied food and health?
Nutritional science has traditionally focused on individual nutrients and their impacts, often neglecting broader factors like culture, lifestyle, and the joy of eating. Chef Sky advocates for a more holistic view that considers these elements, emphasizing that nutrition does not occur in a vacuum and should be approached with curiosity and an open mind to explore what healthy eating means for each individual.
07:35 – How have nutrition guidelines changed over the years?
Nutrition guidelines have evolved from focusing on preventing deficiencies to promoting overall dietary patterns over time. The 2020-2025 Dietary Guidelines emphasize healthy eating across all life stages, personalized food choices, and limiting unhealthy ingredients like added sugars, saturated fats, and sodium. Chef Sky’s focus is on health promotion rather than disease treatment, encouraging viewers to adopt dietary patterns that support long-term wellness.
09:30 – Are foods really “good” or “bad”?
Chef Sky challenges the binary labeling of foods as good or bad, explaining that this mindset can lead to disordered eating habits and negative relationships with food. She advocates for a neutral approach to food, focusing on overall dietary habits and making choices that align with individual health goals, thus promoting a balanced and sustainable approach to nutrition. She explains that overdoing anything, even something perceived as healthy, can potentially be harmful.
11:11 – Reflective journaling exercise to explore the concept of “good” or “bad” foods
Chef Sky introduces a reflective journaling exercise from Marc David’s “Nourishing Wisdom” to help viewers rethink their relationship with food. She offers questions for reflection, such as: “Have there been any foods in your life you once considered good, but now consider bad, or vice versa? What brought about these changes?” and “Has someone around you ever promoted a particular diet? Did you feel you were being asked to embrace more than just a diet? Was their approach effective? How did you respond?”
12:30 – What is a “holistic” and “whole-person” approach to health?
Chef Sky discusses the illness-wellness continuum, illustrating that wellness is an active, dynamic process that evolves throughout our lives. She emphasizes that nutrition varies throughout our lifetime and encourages a holistic view of healthy eating, where food is seen as a key component of overall health, rather than just a source of nutrients.
14:20 – Approaching nutritional science from a holistic view
Chef Sky discusses the shift in nutritional science towards a holistic approach that considers dietary patterns and the role of nutrition in preventing and managing chronic diseases. She stresses that one-size-fits-all dietary guidelines are not feasible due to the complexity of nutritional science and individual differences, urging viewers to find what works best for their unique needs and lifestyles. She explains how classic nutritional science has often focused on macros, calories, food as fuel, and preventing deficiencies.
16:15 – Addressing nutrition information and four red flags
Chef Sky addresses the rampant misinformation in the nutrition space and provides four red flags to identify misleading advice: quick fixes, fear-mongering, lack of credible scientific backing, and trusting your instincts. She explains that solutions promising quick results or quick fixes are usually unsustainable and often not based on sound scientific principles. These tips help viewers become more empowered and critical consumers of nutrition information, enabling them to make informed decisions about their diets.
23:50 – Using critical thinking to debunk two nutrition myths
Using critical thinking skills, Chef Sky debunks two popular nutrition myths: “Fats are bad” and “Juice cleanses detox the body.” She provides evidence-based explanations to challenge these misconceptions, demonstrating the importance of a balanced diet that includes healthy fats and the body’s natural detoxification processes.
32:00 – Movement pause!
Chef Sky encourages viewers to take a short break to move their bodies, emphasizing the importance of incorporating regular physical activity into daily routines for overall health and well-being.
33:00 – Diet culture’s influence on our food choices
Chef Sky discusses how diet culture perpetuates unrealistic standards and quick fixes, often leading to disordered eating and negative self-perception. She highlights the recent shift towards focusing on the quality of foods rather than quantity and encourages viewers to adopt a balanced, mindful approach to eating that prioritizes nourishment and well-being over appearance.
37:58 – The intersection of nutrition and healthcare and what is food as medicine
Food as medicine explores how dietary choices impact health and wellness. Chef Sky discusses initiatives like medically tailored meals and produce prescription programs that bridge food access and education gaps, highlighting the importance of integrating nutrition into healthcare to prevent and manage chronic diseases effectively.
39:00 – Agriculture and our personal wellness
Chef Sky emphasizes the importance of understanding where our food comes from and the benefits of shopping locally. She encourages viewers to support local farmers, eat seasonal foods, and pay attention to food labels to become empowered eaters who make informed choices that benefit both personal health and the community.
41:00 – Practical tips and SMART Goals for empowered eating
Chef Sky provides practical tips for empowered eating, such as visiting farmers’ markets, trying new recipes, taking cooking classes, incorporating mindful eating, eating more whole foods, and planning meals. She emphasizes setting SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound) to achieve and maintain healthy eating habits, ensuring long-term success and well-being.
Resources
- YouTube – Guided Meditation and Mindful Eating
- Dietary Guidelines for Americans 2020-2025
- Nourishing Wisdom by Marc David
- Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food
- Eat, Drink, and Be Mindful: How to End Your Struggle with Mindless Eating and Start Savoring Food with Intention and Joy
- Whole: Rethinking the Science of Nutrition by T. Colin Campbell
- How to Eat: All Your Food and Diet Questions Answered by Mark Bittman
- Food Rules: An Eater’s Manual by Michael Pollan
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