WEBVTT - Orthorexia, What Is It and What are Orthorexia's Indicators? "Sequential Eating", Does It Have Any Benefits? Which Supplements Can Best Combat a Cold or Flu? 0:00:00.400 --> 0:00:02.840 Do you spend a lot of time focused on being healthy? 0:00:03.240 --> 0:00:06.040 Would you never ever skip a workout or indulge in 0:00:06.120 --> 0:00:09.560 high calorie food without feeling incredibly guilty? Do you spend 0:00:09.600 --> 0:00:10.959 a lot of time thinking about what you're going to 0:00:11.000 --> 0:00:14.160 eat and cook and even avoid going out to dinner 0:00:14.240 --> 0:00:16.520 for fear of eating the wrong thing? What do you 0:00:16.520 --> 0:00:18.120 try and eat as a little as possible to keep 0:00:18.120 --> 0:00:20.799 your weight down and then only finding yourself starving and 0:00:20.840 --> 0:00:24.560 then overeating later. The quest to be healthy can become 0:00:24.640 --> 0:00:28.000 an obsession, and on today's episode, we discussed the presentation 0:00:28.120 --> 0:00:30.600 of all thorexia and the signs that trying to be 0:00:30.640 --> 0:00:33.559 healthy may have gone a little bit too far. Hi, 0:00:33.640 --> 0:00:35.879 I'm Susie Burrow and on Leah Lord and as two 0:00:35.920 --> 0:00:39.240 of us traders leading dieticians who specialize in evidence based nutrition, 0:00:39.680 --> 0:00:42.760 we bring you the Nutrition Couch podcast, a bi weekly 0:00:42.840 --> 0:00:45.120 chat on everything that is new in the world of food, 0:00:45.400 --> 0:00:49.040 diets and nutrition, as well as authorexia. Today we look 0:00:49.120 --> 0:00:52.520 at a new way of eating called sequential eating, which 0:00:52.600 --> 0:00:55.480 actually has some evidence to back it for the right person. 0:00:55.920 --> 0:00:58.520 And our listener question is all about colds and flu 0:00:58.640 --> 0:01:01.040 season and what are the supplements we can try to 0:01:01.080 --> 0:01:03.760 help you recover quickly if you've been sick. But first 0:01:03.760 --> 0:01:05.640 of all, Yat, I know you've been a little bit 0:01:05.720 --> 0:01:10.039 sleep deprived because baby Meya is getting some teeth. How 0:01:10.120 --> 0:01:10.800 is that going? 0:01:11.040 --> 0:01:12.399 Oh my dream baby? 0:01:12.440 --> 0:01:14.400 He used to sleep seven hours overnight. 0:01:14.560 --> 0:01:15.920 It's no more season. 0:01:17.560 --> 0:01:19.440 She was so good from about eight weeks old. She's 0:01:19.440 --> 0:01:21.520 sort of ate until about four months. Eight weeks till 0:01:21.560 --> 0:01:24.080 about four months she'd do six seven hour block overnight. 0:01:24.120 --> 0:01:24.840 It was amazing. 0:01:24.920 --> 0:01:26.920 Or sometimes we just dream feed her a little bit 0:01:26.959 --> 0:01:29.600 around either eleven PM or sort of one am, and 0:01:29.600 --> 0:01:31.640 then she's sleep right through to sort of five five thirty, 0:01:31.680 --> 0:01:34.920 which is amazing. But lately we've just had accommodation of 0:01:35.000 --> 0:01:37.839 sickness in our household. We've all picked up colds somehow 0:01:37.880 --> 0:01:40.000 touch Wood. We've still managed to avoid COVID. We've done 0:01:40.000 --> 0:01:42.360 seven routes between David and I, so it's definitely not COVID. 0:01:42.360 --> 0:01:44.920 It's just a nasty cold that's going around. Everyone at 0:01:44.959 --> 0:01:46.680 the moment just seems to have some sort of cold 0:01:46.720 --> 0:01:48.600 or flu or bug or you know, COVID's still out 0:01:48.600 --> 0:01:50.000 there as well, So there's just been a lot of 0:01:50.040 --> 0:01:51.760 sickness around like this. So we've had that in the 0:01:51.800 --> 0:01:54.200 household plus meters, had some teeth, and she's just been 0:01:54.200 --> 0:01:56.400 a little bit out of sorts lately. So the last 0:01:56.440 --> 0:01:58.440 couple of nights, you know, she's barely done an hour 0:01:58.680 --> 0:02:00.680 one to two hour blocks. Nor she'll do a good 0:02:00.720 --> 0:02:03.040 three four five hour block and then we'll get up feeder, 0:02:03.080 --> 0:02:04.720 she'll do another two three hours feet and then she 0:02:04.800 --> 0:02:06.400 might go back down for an hour or so and 0:02:06.480 --> 0:02:06.880 a good day. 0:02:06.920 --> 0:02:08.320 You know, we get to sleep until sort of six 0:02:08.400 --> 0:02:08.600 or so. 0:02:08.840 --> 0:02:10.280 But at the moment, it's been you know, we put 0:02:10.280 --> 0:02:12.399 her down at seven, we dream feed her at nine 0:02:12.480 --> 0:02:14.040 or ten, and then she's up at midnight. Then she's 0:02:14.080 --> 0:02:16.000 up again at one thirty. Then she's up again at three. 0:02:16.080 --> 0:02:17.720 And I think the other morning I took her out 0:02:17.720 --> 0:02:19.760 because David had to go on to work, maybe about 0:02:19.800 --> 0:02:23.160 five am or five thirty or something, and oh, I 0:02:23.200 --> 0:02:25.440 was just exhausted. I condouty, keep my eyes out. So 0:02:25.520 --> 0:02:27.079 any other mum is going through it at the moment, 0:02:27.160 --> 0:02:29.639 we're in this together. She's she's cut her first two 0:02:29.680 --> 0:02:32.320 bottom teeth, so I think the tea things sort of 0:02:32.320 --> 0:02:34.080 stopped now at the moment, I think it's more just 0:02:34.240 --> 0:02:35.880 she's just I don't know a little bit out of 0:02:35.880 --> 0:02:37.760 thoughts unsettled. She might have picked up a little bug 0:02:37.800 --> 0:02:39.880 or a little virus. I'm not really sure what's going on. 0:02:40.000 --> 0:02:41.320 But we'll come through. 0:02:41.400 --> 0:02:43.560 We'll come out the other end, Susie, you will. 0:02:43.440 --> 0:02:43.920 Because you know. 0:02:43.960 --> 0:02:46.000 The funny thing is, And I was just talking to Bronti, 0:02:46.040 --> 0:02:49.760 who looks after all of my and our Instagram images. Actually, 0:02:49.800 --> 0:02:51.240 so I shout out a big shout out to Bronti, 0:02:51.280 --> 0:02:53.600 who really helps us on the nutrition couch. Her little 0:02:53.639 --> 0:02:57.800 baby Emmy is just six weeks old, and she was 0:02:58.080 --> 0:02:59.360 I went to see her for the first time, and 0:02:59.360 --> 0:03:01.360 she was talking about out how good a baby she is, 0:03:01.440 --> 0:03:04.119 and I said, you should really just tone that right down, 0:03:04.360 --> 0:03:08.840 just because in my experience, everyone has a turn for 0:03:08.960 --> 0:03:11.400 one of a better term hell with young children. But 0:03:11.919 --> 0:03:14.760 my advice to everybody and all the parents out there listening. 0:03:15.120 --> 0:03:17.920 I can't even remember the time. All I remember is 0:03:17.960 --> 0:03:20.680 just a haze. I couldn't tell you when teething was 0:03:20.800 --> 0:03:22.400 or when it was bad, other than there were some 0:03:22.440 --> 0:03:24.560 really bad times and there were some times it were fine. 0:03:24.720 --> 0:03:26.560 But for some reason you just seem to forget it all. 0:03:26.639 --> 0:03:29.320 So that's the good news. You'll get through and you 0:03:29.360 --> 0:03:31.560 won't remember how bad it is. So everyone has their 0:03:31.560 --> 0:03:33.760 turn with it and you'll come through. And you know, 0:03:33.919 --> 0:03:35.920 like I said, mother, the boys now they're so tired 0:03:35.960 --> 0:03:38.839 at school, have very little drama with them, so you'll 0:03:38.840 --> 0:03:40.480 be right. Hang in there, hang in there. 0:03:40.560 --> 0:03:42.240 Yeah, I'm just gonna wait till they what five or six, 0:03:42.280 --> 0:03:42.960 and it will come good. 0:03:43.040 --> 0:03:46.360 Oh you know, I actually think once they go to 0:03:46.560 --> 0:03:49.480 like toilet chrained, I think three four even, they're pretty good. 0:03:49.760 --> 0:03:49.960 Yeah. 0:03:50.160 --> 0:03:52.520 So yeah, certainly it's a tough time, but you will 0:03:52.560 --> 0:03:55.440 get through and you're fit, healthy, so you'll be right. 0:03:55.560 --> 0:03:58.720 The Queensland cold, I reckon, that's hurting you. It's Brisbane's cold. 0:03:58.800 --> 0:03:59.960 Oh, I know, it really has. 0:04:00.400 --> 0:04:02.040 Like we've had some mornings that are seven, you know, 0:04:02.080 --> 0:04:04.520 six seven, eight degrees and I'm just thinking, this isn't 0:04:04.520 --> 0:04:05.760 the reason that I live in Brisbane. 0:04:06.560 --> 0:04:08.480 I live you for the warm weather exactly. 0:04:08.480 --> 0:04:10.800 And I agree, it's been really cold up there, so 0:04:10.880 --> 0:04:12.400 that's not acceptable at any level. 0:04:12.440 --> 0:04:15.240 So I'm heading up there soon, so better warm up anyway. 0:04:15.400 --> 0:04:17.480 And moving on today, we're a little bit excited actually 0:04:17.520 --> 0:04:19.240 because we found a few headlines that we thought, oh, 0:04:19.279 --> 0:04:22.200 we haven't talked about that, and there's very few nutrition 0:04:22.440 --> 0:04:24.960 headlines that come through on my phone that I sort 0:04:24.960 --> 0:04:27.039 of think, oh, that's interesting, because obviously I've worked a 0:04:27.040 --> 0:04:29.159 really long time, I've heard a lot of it before. 0:04:29.200 --> 0:04:32.000 If anything, I probably am a bit jaded. But last 0:04:32.080 --> 0:04:34.279 night I was scrolling Twitter at a time I really 0:04:34.279 --> 0:04:37.880 shouldn't have been, and I saw this reference to a 0:04:37.960 --> 0:04:42.240 new passion of eating called food sequencing, And I have 0:04:42.480 --> 0:04:44.839 never heard of this before, And when I took a 0:04:44.839 --> 0:04:47.839 little deep dive, apparently it's out there and there's a 0:04:47.839 --> 0:04:50.080 couple of key articles on it when was published on 0:04:50.120 --> 0:04:54.640 The Conversation, which is quite a reputable online evidence based publication. 0:04:55.040 --> 0:04:57.680 And to put it in the most basic of terms, 0:04:58.000 --> 0:05:01.480 it is we wouldn't call it food combining because that's 0:05:01.520 --> 0:05:04.839 separate altogether. But it's basically looking at the macronutrient or 0:05:04.839 --> 0:05:07.040 breakdown of the foods we eat. So, for example, saying 0:05:07.279 --> 0:05:09.400 a meal will have a mix of protein rich foods, 0:05:09.440 --> 0:05:14.839 carbohydrate rich foods, low energy density foods, so salads and vegetables, 0:05:14.880 --> 0:05:17.200 and then things like your start sheet carbohydrates. And the 0:05:17.200 --> 0:05:20.560 theory is for people who are more sensitive to fluctuations 0:05:20.600 --> 0:05:23.960 in glucose levels, so perhaps those with hyperglycemia or insulin 0:05:24.000 --> 0:05:27.080 resistance or pre diabetes, people who really suffer from that 0:05:27.200 --> 0:05:29.600 peak and then the drop where they get really craving 0:05:29.880 --> 0:05:33.280 and times overeat. The argument is if you eat what 0:05:33.320 --> 0:05:36.760 we would call the low energy density foods first, so 0:05:36.920 --> 0:05:40.960 salads or soup, follow that with the protein rich foods 0:05:41.000 --> 0:05:43.720 I say, the chicken or the meat or the dairy 0:05:43.760 --> 0:05:48.160 part of the meal, and then finish with any starchy carbohydrates, 0:05:48.560 --> 0:05:51.720 that any peak in glucose levels will be flattened and 0:05:51.880 --> 0:05:55.560 leave you less prone to energy fluctuations and cravings, which 0:05:55.600 --> 0:05:59.560 is better for glucose regulation long term. Now, as I said, 0:05:59.600 --> 0:06:01.560 it's not that it's new science as such, because we 0:06:01.640 --> 0:06:06.599 know roughly that that is the way scientifically food will 0:06:06.640 --> 0:06:08.640 break down. You know, a few food combine or have 0:06:08.720 --> 0:06:11.360 protein with carbohydrate, it will help to control glucose levels. 0:06:11.600 --> 0:06:13.599 But this is the first time I've seen it referred 0:06:13.600 --> 0:06:17.000 to as a movement around going out of your way to. 0:06:17.800 --> 0:06:18.680 Eat in this order. 0:06:18.760 --> 0:06:21.360 So you know, if you think back to plates of food, 0:06:21.400 --> 0:06:23.280 some people will save their meat to laughs because it's 0:06:23.279 --> 0:06:25.760 the best bid or whatever the preference. Whereas this is 0:06:26.360 --> 0:06:28.600 talking about it in terms of what's best for digestion 0:06:28.680 --> 0:06:32.119 and specifically glucose regulation, and there is some studies looking 0:06:32.120 --> 0:06:35.320 at it, which to me was really quite surprising. So 0:06:35.360 --> 0:06:37.960 in one study they were looking at participants consuming a 0:06:38.000 --> 0:06:41.520 way protein based shake thirty minutes before a meal that 0:06:41.560 --> 0:06:44.240 had potato in it with the goal of slowing gastric 0:06:44.279 --> 0:06:47.200 emptying and helping bloo glucose levels be controlled. And there 0:06:47.240 --> 0:06:49.560 was evidence to show this really did help reduce glucose 0:06:49.600 --> 0:06:53.320 spikes and the experience of that. So I thought, how interesting, because, 0:06:53.320 --> 0:06:55.520 as I said, in all the years I've worked in practice, 0:06:55.560 --> 0:06:58.560 I've never heard it. And I thought, well, it's really 0:06:58.640 --> 0:07:01.320 quite novel and really interesting, and I don't know if 0:07:01.360 --> 0:07:03.440 I'll try it with clients or not, but I thought 0:07:03.440 --> 0:07:06.520 it was certainly worthy of a discussion, particularly for people 0:07:06.560 --> 0:07:09.880 who really struggle with those highs and lows through the afternoon, 0:07:10.320 --> 0:07:13.440 suggestive of perhaps some insulin issues or crimium deficiency, which 0:07:13.480 --> 0:07:17.480 can absolutely be associated with hyperglycemia, which is where you 0:07:17.520 --> 0:07:19.760 get really lo glucose levels and feel almost shaky. 0:07:20.280 --> 0:07:21.280 So what do you think. 0:07:21.320 --> 0:07:22.040 Have you heard of it? 0:07:22.400 --> 0:07:23.960 You say it before, No, I haven't, but I did 0:07:23.960 --> 0:07:25.720 a bit of read when you sent the headline through 0:07:25.760 --> 0:07:28.160 and I thought, well, it's very interesting, but if we're 0:07:28.200 --> 0:07:30.400 being honest, there's not a whole lot of research behind it, 0:07:30.440 --> 0:07:32.280 and it really is, you know, for a more diabetic 0:07:32.400 --> 0:07:34.720 or a pre diabetic population that I think would be 0:07:34.880 --> 0:07:36.760 the most beteficial. I think if you're a fit, healthy 0:07:36.800 --> 0:07:39.280 person who's just generally aiming for you know, health in 0:07:39.600 --> 0:07:41.240 their lifestyle, I don't really think it's going to be 0:07:41.240 --> 0:07:44.120 that beneficial. Because there was another small study that tested 0:07:44.200 --> 0:07:47.400 five different meal sequences. So you know, some participants ate 0:07:47.440 --> 0:07:49.920 the carbs first, some participants ate the protein first, some 0:07:49.960 --> 0:07:52.360 participants ate the veggies first, and they all had to 0:07:52.360 --> 0:07:54.480 eat their meal within fifteen minutes, so the timing of 0:07:54.520 --> 0:07:56.679 the meal was factored in as well. And of those 0:07:57.040 --> 0:08:00.240 five different meal sequences, none of those sequences actually made 0:08:00.240 --> 0:08:03.360 a difference to the overall spike in blood glue coase levels, 0:08:03.800 --> 0:08:06.600 whether they their veggies first, their meat first, their rice first. 0:08:06.600 --> 0:08:08.880 So I thought that was interesting. So there's not a 0:08:08.960 --> 0:08:11.120 whole amount of evidence behind it. But if you are 0:08:11.240 --> 0:08:14.120 somebody who really does struggle with those big spikes in 0:08:14.120 --> 0:08:17.000 their glucose levels or struggles to get their blood glucose readings, 0:08:17.640 --> 0:08:20.080 you know more stable, it probably is something that's worth 0:08:20.080 --> 0:08:22.400 a trial. It's definitely not going to hurt you. But 0:08:22.440 --> 0:08:25.120 I do feel like sensible nutrition goes hand in hand. 0:08:25.200 --> 0:08:28.320 Like if you're someone who has diabetes or is pre diabetic, 0:08:28.320 --> 0:08:30.200 if you're sitting at a restaurant waiting field meal and 0:08:30.320 --> 0:08:32.439 sipping on a soft drink or you're sipping on a juice, 0:08:32.640 --> 0:08:35.559 of course that's going to hinder you know, your blood 0:08:35.559 --> 0:08:37.680 sugar levels. But if you're someone who you've ordered a 0:08:37.679 --> 0:08:40.400 really lovely healthy salad and it's got some kinoi in it, 0:08:40.280 --> 0:08:41.640 and it's got some chicken in it, and it's got 0:08:41.640 --> 0:08:44.000 some avocado in it, I think just eating that meal 0:08:44.040 --> 0:08:46.920 as a whole meal is probably absolutely okay. I think 0:08:46.960 --> 0:08:49.120 it really comes down to the amount of foods that 0:08:49.120 --> 0:08:51.160 we're eating as well. For having a huge bowl of 0:08:51.200 --> 0:08:53.920 creamy pasta, yeah, maybe it may be beneficial to have 0:08:53.960 --> 0:08:56.440 a salad first, or have I don't know, some Greek 0:08:56.520 --> 0:08:58.840 yoga or a protein hit before that to really reduce 0:08:58.920 --> 0:09:01.160 the overall spike of the those glue coase levels. So 0:09:01.480 --> 0:09:03.680 although there's not a whole I guess amount of research 0:09:03.679 --> 0:09:06.080 behind it, it is a kind of a cool novel concept. 0:09:06.240 --> 0:09:08.160 You know, there are definitely probably some listeners out there, 0:09:08.160 --> 0:09:10.679 SUSI that do struggle with their sugar level. So I 0:09:10.679 --> 0:09:12.760 do think it's something that if we've got the time, 0:09:12.800 --> 0:09:15.240 I mean, I think it probably shouldn't take you know, 0:09:15.320 --> 0:09:17.720 any more time to eat your meal in a different sequence. 0:09:17.920 --> 0:09:19.880 To me, it probably wouldn't add much to the over 0:09:20.080 --> 0:09:22.320 experience of a meal. I really like to mix things up. 0:09:22.360 --> 0:09:24.320 I like to sort of have the flavors going all 0:09:24.360 --> 0:09:26.320 through to together. I wouldn't like to just eat my 0:09:26.640 --> 0:09:29.360 chicken first and then my potato, then my salads or whatever, 0:09:29.520 --> 0:09:31.760 you know, whatever sequence first. I prefer to eat things 0:09:31.760 --> 0:09:33.839 all together. But I do think it's worth a try 0:09:33.880 --> 0:09:35.480 at home. It's not going to cause any harm and 0:09:35.520 --> 0:09:38.720 it's not going to you know, be negative, I don't 0:09:38.720 --> 0:09:40.560 think for anyone out there. So I think it's well 0:09:40.600 --> 0:09:43.160 worth a trial for alysis at home who do struggle 0:09:43.200 --> 0:09:45.760 with you know, highs and lows in terms of their sugars. 0:09:45.840 --> 0:09:48.360 Well, what are the very basic nutrition guidelines I've always 0:09:48.559 --> 0:09:52.160 recommended for years is always at carbohydrate and protein together, 0:09:52.720 --> 0:09:55.640 because my argument is that you will be kept full 0:09:55.679 --> 0:09:58.240 of for longer, you will have a better profile of nutrients. 0:09:58.240 --> 0:10:03.640 So it's not indirectly exactly this suggested order, but it's 0:10:03.640 --> 0:10:06.360 not dissimilar. But what we do know from volumetrics eating 0:10:06.880 --> 0:10:11.959 is that including a low energy density food before the 0:10:12.000 --> 0:10:13.480 meal or at the start of the meal, whether it's 0:10:13.480 --> 0:10:15.600 a broth type soup or a salad or even a 0:10:15.600 --> 0:10:17.400 plate of vegetables, is that you lead up to one 0:10:17.440 --> 0:10:20.280 hundred calories less per meal basically because it occupies some 0:10:20.320 --> 0:10:22.000 of the stomach and fills you up a little bit, 0:10:22.160 --> 0:10:24.240 same as drinking glass of water before a meal. So 0:10:24.440 --> 0:10:26.720 it's a little bit of an extension of that. But 0:10:26.800 --> 0:10:29.480 I think as a novel aspect, particularly for people who 0:10:29.520 --> 0:10:33.319 really struggle through the afternoon, so those who are at 0:10:33.360 --> 0:10:35.800 really high risk of type two diabetes or no they 0:10:35.800 --> 0:10:38.800 have that real low feeling, it's probably worth a little play. 0:10:38.840 --> 0:10:41.760 It won't hurt. But as I said, I wouldn't be 0:10:41.840 --> 0:10:43.600 mucking around with shakes and things. All I would do 0:10:43.679 --> 0:10:45.839 is say start the meal with some sort of low 0:10:46.800 --> 0:10:50.679 salad or bulk. You know, have then your protein and 0:10:50.720 --> 0:10:53.880 then you know, have any of the carbohydrate more towards 0:10:53.920 --> 0:10:56.880 the end to give that digestion and just see the effect. 0:10:56.920 --> 0:10:58.560 And if you find it works for you, it's a 0:10:58.559 --> 0:11:02.120 strategy that they're won't hurt and if it works fantastic. 0:11:02.200 --> 0:11:04.600 You know, it's not using any strange supplements, so it's 0:11:04.640 --> 0:11:07.599 really just you know, having a little look at physiology 0:11:07.640 --> 0:11:09.520 and seeing how we digest food. And I think it 0:11:09.559 --> 0:11:13.160 also encourages people to really look at the makeup of 0:11:13.200 --> 0:11:16.559 their meal because the feedback I'm giving every daily and 0:11:16.720 --> 0:11:18.760 is where are your salad? Where's your vegetables? Because the 0:11:18.760 --> 0:11:22.160 meals are inevitably too much protein, too much carbohydrate. You know, 0:11:22.200 --> 0:11:24.440 people will have a big serve of chicken or a 0:11:24.480 --> 0:11:27.880 realasmably big serve of meat and then rice or noodles 0:11:27.920 --> 0:11:29.839 in far excess of what should be there. Whereas I 0:11:29.880 --> 0:11:31.840 think if we take the focus back to a salad 0:11:31.960 --> 0:11:34.599 or veggies or soup to start as a bit of 0:11:34.600 --> 0:11:37.400 an entree, it's good for your nutrition in general. And 0:11:37.400 --> 0:11:39.800 then whether you eat the protein or the carb straight 0:11:39.840 --> 0:11:41.920 after each other, I don't think it'll make a massive difference. 0:11:42.480 --> 0:11:45.120 But I think just loading up with that bulk and 0:11:45.160 --> 0:11:48.280 that volume that we all need is a good strategy 0:11:48.320 --> 0:11:50.280 for all of us, and we could all benefit from 0:11:50.280 --> 0:11:52.320 having more veggies in general. And then you know, if 0:11:52.320 --> 0:11:53.720 you want to take it to the extreme if you 0:11:53.800 --> 0:11:55.600 do want, you know, we wouldn't be encouraging people to 0:11:55.600 --> 0:11:58.000 have mashed potato anyway. We'd certainly want a potato in 0:11:58.080 --> 0:12:00.640 a jacket as the recommendation. It comes down to a 0:12:00.679 --> 0:12:04.960 little bit of carbohydrate quality and portion size that you know. Certainly, 0:12:05.320 --> 0:12:07.559 I think that there's a bit of fun in it, 0:12:07.600 --> 0:12:09.960 and if it works for you, it's certainly something to 0:12:10.000 --> 0:12:12.280 have a look at, and metabolically there would be some 0:12:12.320 --> 0:12:14.840 evidence to support it. So yeah, I was quite interested, 0:12:14.960 --> 0:12:16.880 and I think we'll see a few articles on this 0:12:16.960 --> 0:12:19.720 coming through now because we're like something new in the 0:12:19.800 --> 0:12:21.800 tight space and I've never heard of that before. So 0:12:22.120 --> 0:12:24.199 you heard it here first on the Nutrition Couch podcast 0:12:24.280 --> 0:12:29.080 food sequencing and the association with glucose control. So let 0:12:29.160 --> 0:12:30.600 us know your thoughts if you've tried it and if 0:12:30.600 --> 0:12:31.319 it works for you. 0:12:31.360 --> 0:12:33.640 Definitely, Yeah, I like that. It's a really novel concept. 0:12:33.640 --> 0:12:35.560 But as you sort of hinted it, I really we're 0:12:35.559 --> 0:12:37.280 not really encouraging people to go and have a way 0:12:37.360 --> 0:12:39.560 protein jake thirty minutes before their meal. I just think 0:12:39.559 --> 0:12:41.480 that's a sort of an excessive thing. And that's how 0:12:41.520 --> 0:12:44.120 those were able to sort of standardize the research studies. 0:12:44.240 --> 0:12:46.000 I really do think have the meal that you're going 0:12:46.040 --> 0:12:48.160 to eat and maybe try to sequence out the different 0:12:48.200 --> 0:12:49.600 parts of that that you're going to have at a 0:12:49.600 --> 0:12:52.320 different timing, or you know, have one portion first, the 0:12:52.360 --> 0:12:53.840 next portion after, versus. 0:12:53.559 --> 0:12:54.440 Mixing it all together. 0:12:54.600 --> 0:12:57.120 We're definitely not encouraging adding extra protein to the meal 0:12:57.160 --> 0:12:58.960 because I think a lot of us drains, particularly at 0:12:59.000 --> 0:13:01.800 dinner time, actually too much protein anyway. So I don't 0:13:01.840 --> 0:13:04.080 think adding more protein at the start of the meal 0:13:04.160 --> 0:13:05.960 or thirty minutes before is going to do too much 0:13:06.000 --> 0:13:08.760 from a general health perspective, because we know Ossie's particularly 0:13:08.800 --> 0:13:10.640 red meat, we eat far too much protein. We eat 0:13:10.679 --> 0:13:12.800 far too much red meat, so we definitely don't need 0:13:13.000 --> 0:13:16.240 more necessarily in our diet. So it's a novel little concept, 0:13:16.280 --> 0:13:18.480 and it will be interesting to see if our listeners 0:13:18.800 --> 0:13:20.880 can provide us with any feedback if anyone's given it 0:13:20.880 --> 0:13:23.560 a go. But moving on to our client case study 0:13:23.559 --> 0:13:26.000 of the week, So Susie, this is I would say 0:13:26.000 --> 0:13:29.400 a condition that we've both seen more and more frequently 0:13:29.480 --> 0:13:33.600 within our clinics, particularly in our younger population, particularly in 0:13:33.679 --> 0:13:37.120 our females. So it's the concept of or the clinical 0:13:37.160 --> 0:13:40.600 condition that we would call orthorexia nevosa. By definition, so, 0:13:41.000 --> 0:13:45.960 orthorexia nervosa is basically a disordered eating pattern that's characterized 0:13:45.960 --> 0:13:49.040 by the need or the obsession to eat completely clean 0:13:49.120 --> 0:13:52.439 and completely pure foods to the point that that individual 0:13:52.520 --> 0:13:55.440 or that person then becomes quite obsessive with this way 0:13:55.480 --> 0:13:58.199 of eating in this way of life. So orthorexia nervosa 0:13:58.400 --> 0:14:03.280 is commonly associated with and also social isolation. So if 0:14:03.280 --> 0:14:06.840 you were looking to have an exact definition, authorexia is 0:14:06.840 --> 0:14:11.080 an obsession with eating healthy foods. Basically, that's probably the 0:14:11.080 --> 0:14:14.600 easiest definition, and it is now a diagnosed medical condition 0:14:14.760 --> 0:14:18.280 because you know, years ago, Susie, we had eating disorders 0:14:18.280 --> 0:14:21.680 that were anorexia oversia, we had bolimia. We never had 0:14:22.640 --> 0:14:25.120 a type of eating or a style of eating that 0:14:25.200 --> 0:14:29.280 really was focused on restriction and really focused around healthy foods. 0:14:29.400 --> 0:14:30.240 So I really like. 0:14:30.240 --> 0:14:32.280 That in the past couple of years, we've moved away 0:14:32.280 --> 0:14:34.280 from just saying, well, if you don't have an arexia 0:14:34.280 --> 0:14:36.120 and you don't have binge eating disorder, we don't have 0:14:36.120 --> 0:14:38.800 an eating disorder because we know all bolima as well. 0:14:38.960 --> 0:14:39.800 We know that. 0:14:40.000 --> 0:14:43.160 Even being completely obsessed with quote unquote, clean eating and 0:14:43.240 --> 0:14:46.400 healthy eating can be damaging and detrimental to our health 0:14:46.440 --> 0:14:48.960 long term. So we found an article online and I 0:14:48.960 --> 0:14:51.000 really like the SUSI. It was written by a dietitian, 0:14:51.080 --> 0:14:53.720 and it essentially says, the ten signs that you're healthy 0:14:53.720 --> 0:14:56.440 eating may have gone too far. So I guess a 0:14:56.480 --> 0:14:58.400 red flag or something you might think about if you're 0:14:58.440 --> 0:15:01.239 thinking at home and thinking, oh am I suffering from authorexia? 0:15:01.280 --> 0:15:03.520 Do I need to go and see a psychologist? Should 0:15:03.520 --> 0:15:05.720 I see my doctor? Should I see a dietician? These 0:15:05.720 --> 0:15:08.800 are maybe some red flags or some signs that things 0:15:08.800 --> 0:15:11.080 may have gone a little bit too far despite the 0:15:11.120 --> 0:15:13.400 best intentions. We I don't think anybody sets out to 0:15:13.480 --> 0:15:15.920 have an eating disorder, right, but it sort of just 0:15:15.960 --> 0:15:18.320 develops naturally over time. And for those of us with 0:15:18.440 --> 0:15:22.040 more of that perfectionist personality type and really like we're 0:15:22.080 --> 0:15:25.320 obsessed with being healthier, we fear unhealthy foods. I think 0:15:25.360 --> 0:15:28.080 that's sort of the first red flag. So the number 0:15:28.120 --> 0:15:29.880 one sort of sign that you're healthy eating may have 0:15:29.920 --> 0:15:32.560 gone a bit too far is that you skip social occasions. 0:15:32.640 --> 0:15:34.960 So you're saying, no, I can't come to dinner, No, sorry, 0:15:35.000 --> 0:15:37.560 I can't eat out breakfast because you fear having to 0:15:37.600 --> 0:15:40.760 eat food that you haven't prepared yourself, or you bring 0:15:40.880 --> 0:15:43.160 all of your food to a social occasion, so you 0:15:43.160 --> 0:15:45.120 go to someone's birthday and you take your food in 0:15:45.160 --> 0:15:47.720 a top work container so you can eat that. Second sign, 0:15:48.040 --> 0:15:50.920 your skin is really dull. It's breaking out, your hair's 0:15:50.920 --> 0:15:54.320 bawling out, basically, sort of like vitamin and nutrient deficiencies. 0:15:54.600 --> 0:15:57.000 Number three, if you're a female, if you've lost your 0:15:57.000 --> 0:15:59.920 period or it's very irregular, or if it used to 0:15:59.920 --> 0:16:02.040 be regular and now it's really a regular, or there's 0:16:02.080 --> 0:16:04.360 just changes within your period of cycle all you've lost 0:16:04.400 --> 0:16:07.720 it all together. Number four is you're constantly tied or 0:16:07.760 --> 0:16:11.640 you're constantly feeling very cold. Number five you've got recurrent 0:16:11.760 --> 0:16:15.120 injuries or sicknesses. Number six, you only have a very 0:16:15.120 --> 0:16:18.320 limited range of foods that are quote unquote safe or 0:16:18.360 --> 0:16:22.640 you're able to eat. Number seven, you never ever have cake, chocolate, 0:16:22.680 --> 0:16:23.760 an alcoholic drink, or. 0:16:23.720 --> 0:16:24.520 A sugar drink. 0:16:24.840 --> 0:16:27.600 Number eight, you're exercising for more than about one and 0:16:27.680 --> 0:16:29.680 a half to two hours a day and you're not 0:16:29.720 --> 0:16:32.320 a professional athlete. If you're a professional athlete, sure you 0:16:32.400 --> 0:16:34.880 might have three, four, five, six hours of training a day. 0:16:34.960 --> 0:16:37.440 But if you're just an average person like Susie and I, 0:16:37.520 --> 0:16:40.640 we have jobs, we have families, spending anywhere more than 0:16:40.680 --> 0:16:42.720 about an hour and a half to two hours exercising 0:16:42.760 --> 0:16:45.320 per day could sort of be a sign that you're 0:16:45.360 --> 0:16:47.960 healthy eating and your healthy lifestyle has gone too far. 0:16:48.400 --> 0:16:51.360 Sign Number nine is that people are constantly commenting on 0:16:51.400 --> 0:16:53.200 how thin you look or how much weight that you've 0:16:53.240 --> 0:16:56.080 lost recently. And number ten is that you're not happy 0:16:56.120 --> 0:16:58.120 with your body no matter what you do, no matter 0:16:58.160 --> 0:17:00.320 how much you weigh, no matter how much you eat 0:17:00.360 --> 0:17:03.320 or how much you exercise, You've always constantly feeling like 0:17:03.360 --> 0:17:05.320 you can do more, you should do more, you should 0:17:05.359 --> 0:17:08.280 look differently. So those are sort of ten signs that 0:17:08.600 --> 0:17:10.720 maybe things have gone a little bit too far and 0:17:10.760 --> 0:17:13.480 there's a little bit of this obsession with health that 0:17:13.640 --> 0:17:16.440 may have gone towards more of an unhelpful place. 0:17:16.480 --> 0:17:17.080