WEBVTT - How to know if you’re nutrient deficient

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<v Speaker 1>Well hello, they're healthy Ish listeners. Thank you for joining

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<v Speaker 1>us today and welcome if this is your first time

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<v Speaker 1>tuning in. This, of course, is the daily podcast from

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<v Speaker 1>Body and Soul with me Felicity Harley. Today we are

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<v Speaker 1>talking about common nutritional deficiencies and how they can affect well,

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<v Speaker 1>not just your fitness performance, but your whole life. Joining

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<v Speaker 1>me is advanced sports dietitian and athena sports nutrition consultant,

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<v Speaker 1>Sally Walker. She has had over sixteen years experience in

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<v Speaker 1>high performance sport, including going to Tokyo the Games in

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<v Speaker 1>twenty twenty with the Australian team. If you do like

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<v Speaker 1>what you hear today from Sally, make sure you're listening

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<v Speaker 1>to extra Healthish, where we focus on one common nutrient

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<v Speaker 1>that many many women and some men lack, and it

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<v Speaker 1>is iron. If you want to hear more about iron

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<v Speaker 1>and what to eat to boost your iron stores just

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<v Speaker 1>listening to extra health Ish you can grab that wherever

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<v Speaker 1>you get your podcasts. Sally, nice to have you Unhealthy today.

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<v Speaker 1>Thank you for joining us.

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<v Speaker 2>No problem now, I'm actually.

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<v Speaker 1>Personally interested in this topic as well as I'm sure

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<v Speaker 1>many of our listeners are nutrition and performance. How does

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<v Speaker 1>poor nutrition affect our performance. Now you've worked with a

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<v Speaker 1>lot of elite athletes, let's talk about the everyday athlete.

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<v Speaker 2>Well, I think elite athletes and everyday athletes are still humans.

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<v Speaker 2>They're still people. So there is a common connection between

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<v Speaker 2>between everyone to be able to learn what the elite

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<v Speaker 2>athletes are doing and to just sort of be inspired

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<v Speaker 2>but also learn from that in if the body is

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<v Speaker 2>healthy and if it's functioning well, then you can push

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<v Speaker 2>it further. And if you're in a position where you

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<v Speaker 2>can train well, then you can do more in training

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<v Speaker 2>and create more adaptation and then get better results as

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<v Speaker 2>a result of that. So laying your foundations right and

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<v Speaker 2>getting things right, and for people to you know, treat

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<v Speaker 2>themselves like a athletes and know what they want to

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<v Speaker 2>get out of training rather than just having two things

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<v Speaker 2>coexisting if I eat and I train, to actually use

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<v Speaker 2>the two together to get more out of it. But

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<v Speaker 2>not just for performance at the gym, it's performance in

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<v Speaker 2>you know, the boardroom and just life and how they're

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<v Speaker 2>showing up to actually have energy to burn rather than skimping, scramping.

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<v Speaker 2>Sort of this reactionary response to performance and eating. So

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<v Speaker 2>I think that's sort of the biggest shift in mindset

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<v Speaker 2>is how do I get my body ready to perform?

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<v Speaker 2>Rather than what have I just done? How do I

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<v Speaker 2>fix that?

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<v Speaker 1>Yeah, that's what an interesting point because it has been

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<v Speaker 1>for so many years. Oh I've just worked out, and

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<v Speaker 1>now I need to eat banana or I need to

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<v Speaker 1>do in a chocolate shake. But I think your point,

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<v Speaker 1>like getting ourselves ready to perform in life, whether we're

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<v Speaker 1>in motherhood or in the boardroom or like, it's just

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<v Speaker 1>nutrition is such an important part and.

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<v Speaker 2>A lot of people are sort of leading with the

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<v Speaker 2>diet and trying to jam that into their life rather

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<v Speaker 2>than go what am I trying to get out of this?

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<v Speaker 2>And what are my barriers and challenges? And how can

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<v Speaker 2>I construct a way of eating that will support that

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<v Speaker 2>and get me to reach my outcomes? And you know, again,

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<v Speaker 2>that's what we can learn from elite athletes is they

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<v Speaker 2>have a clear focus and they construct their lives to

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<v Speaker 2>be able to achieve that the difference between everyday athletes

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<v Speaker 2>and elite athletes is that their focus might be a

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<v Speaker 2>little bit different, but the framework that they use can

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<v Speaker 2>still be replicated in any sort of situation.

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<v Speaker 1>Yeah, good point. What are some common nutrients that you

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<v Speaker 1>see that women are deficient in that might affect well,

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<v Speaker 1>not just their fitness performance, but their whole life performance.

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<v Speaker 2>Yeah. I mean sometimes it's just energy in general too,

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<v Speaker 2>and having the right nutrients. But I think something that's

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<v Speaker 2>overlooked when we only look at what's on the plate

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<v Speaker 2>and the nutrients and food that's there is the availability

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<v Speaker 2>of the nutrients eating and the availability of energy from

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<v Speaker 2>your food as the body needs it. And sometimes if

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<v Speaker 2>they're if people and females are eating at the wrong

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<v Speaker 2>times to not match their energy demands, that's when it

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<v Speaker 2>can have the impact of sort of not enough nutrients

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<v Speaker 2>or malnutrition or feeling the effects of poor diet habits,

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<v Speaker 2>being tied and fatigued and sluggish, that sort of thing.

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<v Speaker 2>So I think in the first instance, yes, looking at

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<v Speaker 2>what's on the plate, but then also when am I eating,

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<v Speaker 2>how am I eating to match my activity, because it

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<v Speaker 2>generally will be low carbohydrate availability, low protein intake to

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<v Speaker 2>support activity, low iron even sort of smaller nutrients, and

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<v Speaker 2>magnesium and calcium, those sorts of things just to make

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<v Speaker 2>they're not going to be the only thing that's giving

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<v Speaker 2>the body energy. But if everything's present at the right times,

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<v Speaker 2>they can all work together to give you a good outcome.

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<v Speaker 2>So if it is a bit haphazard on the intake

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<v Speaker 2>and when you're actually receiving those nutrients, that's when it

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<v Speaker 2>can result in poor dietary symptoms.

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<v Speaker 1>Because it does get very haphazard. I mean, you know,

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<v Speaker 1>so many of us are so time poor, and you're

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<v Speaker 1>often you're eating on the run or you're trying to

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<v Speaker 1>hustle children out the door and you're like, oh my gosh,

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<v Speaker 1>I've need a breakfast yet, and I'll just grab this

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<v Speaker 1>and that. It's but flipping your mindset, going okay, what

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<v Speaker 1>nutrients do I need to fuel what I'm doing today

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<v Speaker 1>is perhaps a better way look at it.

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<v Speaker 2>And it's realistic. How do I make this work for

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<v Speaker 2>my life? So being realistic and going, you know what,

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<v Speaker 2>I don't have time in the morning. I'm just on

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<v Speaker 2>the run. So I'm going to make it smoothie up

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<v Speaker 2>the night before so in the morning when I don't

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<v Speaker 2>have time, I can grab it and I know I've

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<v Speaker 2>put in sort of some protein powder so I've got

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<v Speaker 2>enough protein, some oats so I've got a fiber, some fruit,

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<v Speaker 2>I've got some nutrients and antioxidants there, and you sort

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<v Speaker 2>of how do I make it work within my boundaries

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<v Speaker 2>rather than go, oh god, I should be having this

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<v Speaker 2>amazing breakfast takes me thirty min and then just making

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<v Speaker 2>yourself feel bad and like if everyone's already time putt

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<v Speaker 2>built on top of all the things that you need

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<v Speaker 2>to think about with diet, just bring it to life

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<v Speaker 2>and say, well, how can from what I know that

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<v Speaker 2>I do need energy like carbohydrate, protein, some fibers, some

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<v Speaker 2>calciums of mine, what ingredients will provide them for me?

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<v Speaker 2>I actually just slot them into my day at different times,

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<v Speaker 2>which we seem simple just to rattle off like that,

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<v Speaker 2>but that's when sort of an accredited sports diet tishan

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<v Speaker 2>can help piece together what those barriers might look like

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<v Speaker 2>and had to problem solve that and the practical side,

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<v Speaker 2>people think it's just nutrients, but really it's the application

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<v Speaker 2>to life to bring it to life, to actually get

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<v Speaker 2>those nutrients in more so than oh God, I've got

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<v Speaker 2>to get my twenty grams this or thirty five milligrams

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<v Speaker 2>of something else, of not how people eat. You don't

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<v Speaker 2>eat numbers, you eat food. So to focus on what

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<v Speaker 2>you can see, to have a variety of color and

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<v Speaker 2>new textures, and types of foods. That way is also

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<v Speaker 2>sort of maybe an easier way to think about the

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<v Speaker 2>types of things that we need to eat.

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<v Speaker 1>How do you approach a day of eating, like what's

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<v Speaker 1>your I mean, you've probably got a downpat now, But.

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<v Speaker 2>Well, that's why I'm not sort of antidetian sometimes. But

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<v Speaker 2>the thing that makes me reflect on it and that

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<v Speaker 2>I connect with it to share with my clients is

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<v Speaker 2>that problem solving mindset. What's coming up for me today?

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<v Speaker 2>How do I make it work. I've got, you know,

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<v Speaker 2>a full day of meetings or a full day of

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<v Speaker 2>clients that I'm seeing our so I might have to

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<v Speaker 2>have a day of sort of smaller snacks so that

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<v Speaker 2>my energy is consistent through my day. So again it's

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<v Speaker 2>putting me first in my demand, putting food over the

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<v Speaker 2>top of that, rather than go, oh god, I've got

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<v Speaker 2>to have this balance meal at twelve o'clock and that's

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<v Speaker 2>when I get my nutrients in. It's really sort of

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<v Speaker 2>laying it out and gosh, I don't have any time

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<v Speaker 2>to get any lunch today, So I'll pick up a

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<v Speaker 2>yogurt and a piece of fruit, and now I've got

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<v Speaker 2>some snacks on my way to work. Like it's constantly

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<v Speaker 2>problem solving how to make it work with what's presented

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<v Speaker 2>and what the environment is in front of me. So

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<v Speaker 2>that's sort of the concept I try to teach with people,

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<v Speaker 2>rather than well I eat this, so you should eat this,

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<v Speaker 2>because no one should be doing that. Ultimately, everyone's different

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<v Speaker 2>in what they want to eat, but to sort of

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<v Speaker 2>consider frameworks that can be applied to be able to

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<v Speaker 2>bring it to life. Because healthy foods are black people

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<v Speaker 2>know they to eat vegetables and fruit, and I'm pretty

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<v Speaker 2>sure most people would know sort of what it should be,

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<v Speaker 2>but should is the key word there. So making it

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<v Speaker 2>a choice to say well, this is what I can

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<v Speaker 2>be doing rather than what I'm should doing, and having

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<v Speaker 2>ways to be able to say well, this is what

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<v Speaker 2>it is and feeling comfortable with that rather than just

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<v Speaker 2>a day of constant comparison to what others are doing,

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<v Speaker 2>what should be doing, and just slip over your diet

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<v Speaker 2>to say, well, this is what my day is presenting

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<v Speaker 2>to me today. It's not great, it's not ideal, but

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<v Speaker 2>this is the best I can do in this situation,

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<v Speaker 2>and life will move on from that. The healthy stuff

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<v Speaker 2>the same. The thing that changes the most isn't the

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<v Speaker 2>diets out there, it's lifestyle, routine, habits, everything around people's

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<v Speaker 2>life which is changing more. And it's the reapplication, which

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<v Speaker 2>is when diets fall down.

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<v Speaker 1>Yeah, Sally, great advice. Thank you for coming on healthy Ish.

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<v Speaker 1>Some great advice from Sally. I hope you enjoyed this chat.

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<v Speaker 1>If you did, jump on rate and review, or of

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<v Speaker 1>course you can subscribe to this podcast, share it with

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<v Speaker 1>a friend. Anything else, head to body insoul dot com.

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<v Speaker 1>still healthy Ish