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Speaker 1: Hi, I'm Leanne Ward and I'm Susie Burrow and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: austrayas leading dietitians, bringing you everything that is new in

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Speaker 1: the world of nutrition, diets and good food from the

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Speaker 1: Nutrition Couch. Today, we're chatting about a media article which

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Speaker 1: asks what is more influential diet or exercise for weight loss.

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Speaker 1: Our client case study of the week is about perimenopause,

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Speaker 1: and on our most popular segment, the Supermarket Product of

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Speaker 1: the Week, we discuss the new sugar free cake mixes

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Speaker 1: in our supermarkets. And in our final segment, one of

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Speaker 1: our listeners has asked us how to approach nutrition for

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Speaker 1: young girls as they go through puberty. But before we

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Speaker 1: kick into this week's episode, Susie, how are you going?

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Speaker 2: I'm struggling a little bit leand right in lockdown, I

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Speaker 2: find everyone is really cranky. And an observation I've had

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Speaker 2: in this really intense COVID period that we're going through

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Speaker 2: is that whatever people's underlying personality is, it seems to

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Speaker 2: be exaggerated. So if you're anxious, you become more angry anxious.

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Speaker 2: If you're depressive, you tend to become lower in your mood.

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Speaker 2: And I'm struggling a little bit. I've got kids at

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Speaker 2: home trying to teach the maths, trying to get them

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Speaker 2: to add up dollars and cents. I don't think it's

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Speaker 2: that difficult, but my children are really struggling, and so

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Speaker 2: this is nice to come and talk something positive. And

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Speaker 2: I made my husband take the children away instead, don't

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Speaker 2: bring them back for at least two hours, just so

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Speaker 2: I can have a minute to myself. So this is

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Speaker 2: the highlight of my week.

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Speaker 1: Love it. So if the adult conversation on the Nutrition

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Speaker 1: Couch is the highlight of your week, thank you for

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Speaker 1: being with us. DA can I agree it's tough for

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Speaker 1: especially our Sydney siders. So we're feeling you, guys, Sydney

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Speaker 1: stay strong and we hope that the Nutrition Couch every

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Speaker 1: Sunday gets you through a tough week.

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Speaker 2: And I do have some exciting news. I finally managed

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Speaker 2: to get you to send me a bump picture and

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Speaker 2: so I'll pop that up for our listeners as well,

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Speaker 2: so we've got something to look at and I like

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Speaker 2: to see those photos. I think it's nice. It's a

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Speaker 2: reminder that there's bigger, more important things out there when

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Speaker 2: people are having new babies and things. So that's a nice,

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Speaker 2: nice addition to this week's.

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Speaker 1: Episode, getting to the halfway marketness getting hard at a hide,

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Speaker 1: All right, Susie, So what was trending in the media

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Speaker 1: this week was an article that you found in The

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Speaker 1: Times and it was titled what is more influential for

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Speaker 1: weight loss? Is it dart or is it exercise? And

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Speaker 1: I think it's a really interesting conversation because I personally

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Speaker 1: know a lot of my followers try to, for lack

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Speaker 1: of a better word, out exercise a poor diet, right,

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Speaker 1: So a lot of people over emphasize exercise and underemphasize

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Speaker 1: how important nutrition is from a bat loss perspective. So

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Speaker 1: I've got my own thoughts around this. But Susie, how

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Speaker 1: do you feel about this? Is it dart or rix's exercise?

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Speaker 1: Just when we're talking about weight loss.

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Speaker 2: This is a really common question that we're asked, you

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Speaker 2: know what is more important? And indeed, I think we've

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Speaker 2: all been guilty of thinking that if we've indulged a

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Speaker 2: little bit over the weekend, we'll simply do a bit

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Speaker 2: more exercise to buffer it out. I know that each

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Speaker 2: day I tend to do a bit of a mental

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Speaker 2: calculation when it comes to dolling out the treats at night,

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Speaker 2: so it's not necessarily a healthy way to think of it,

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Speaker 2: but it is a common question that comes up, and

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Speaker 2: hence the headline that I saw. And I also thought

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Speaker 2: when I picked it for our chat today that we'd

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Speaker 2: probably have slightly different opinions on this, So I thought

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Speaker 2: it was it was always nice for a chat to

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Speaker 2: get some different perspectives of two different clinicians working with

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Speaker 2: different people. So I do have some fairly set thoughts

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Speaker 2: on it, and the way I describe it to people

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Speaker 2: when they ask or in the media or with clients

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Speaker 2: is that I say, when we start with a weight

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Speaker 2: loss journey, so you may have a goal of losing

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Speaker 2: five kilos or ten kilos in the initial stages. In

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Speaker 2: my experience, I like to focus on diet, so for

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Speaker 2: the first four, six, eight, even twelve weeks, I tend

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Speaker 2: to give a lot of attention to developing a strong

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Speaker 2: eating plan with very set calorie and macro nutrient targets

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Speaker 2: because I know that if the client is if the client,

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Speaker 2: if my client is adherent to that program, and for

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Speaker 2: that first week or two or three can be relatively

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Speaker 2: strict and keep calories tightly conrolled and not be lured

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Speaker 2: by a weekend of wine and extras. That I'm going

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Speaker 2: to get at least a couple of kilos weight loss

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Speaker 2: on the scales, and I know psychologically that that is

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Speaker 2: one of the most significant predictors of long term weight

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Speaker 2: loss success. It's getting initial results now. The reason that

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Speaker 2: I tend to say it's more important initially is that

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Speaker 2: if we're talking about calories, and specifically women and smaller women,

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Speaker 2: which is ninety percent of the group that I work with,

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Speaker 2: I'm only dealing with calories between say twelve fourteen hundred

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Speaker 2: and maybe up to eighteen hundred for my most active females.

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Speaker 2: That's a pretty small number overall really, So they may

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Speaker 2: start on twelve hundred calories or fourteen hundred calories, and

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Speaker 2: then inevitably they're probably going to increase that as they

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Speaker 2: become more metabolically efficient and better at burning calories and

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Speaker 2: hopefully over time becoming more active. But they're never going

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Speaker 2: to be eating eight hundred calories. They're never going to

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Speaker 2: be eating two and a half thousand calories. So I've

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Speaker 2: only got a set period of time to get that

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Speaker 2: calorie load control old and right for them, and then

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Speaker 2: eventually when they've lost a little bit, might be five,

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Speaker 2: might be ten, and of course depending on how long

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Speaker 2: or how much weight they've got to lose, eventually, the

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Speaker 2: only thing that I can really change around is how

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Speaker 2: much they're moving or how much activity they're doing or

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Speaker 2: specifically training in a way that's going to make their

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Speaker 2: body more efficient at burning or build more muscle tissues

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Speaker 2: so they can build more calories. So I'm not dealing

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Speaker 2: with a group of women who are doing physique changing

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Speaker 2: significantly in the sense of really getting into the gym,

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Speaker 2: and then also not working on overly strict body fat

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Speaker 2: goals of getting it, say below twenty percent. I'm working

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Speaker 2: with the average woman whose age say, late thirties, mid forties,

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Speaker 2: who is going to do a little bit of exercise

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Speaker 2: and she wants to lean up, but she's not wanting

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Speaker 2: to be a fitness physique model, and hence, if I

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Speaker 2: can get her to focus on the diet and getting

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Speaker 2: that really strong and a really strong foundation for a period,

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Speaker 2: so that becomes the default eventually when it comes to

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Speaker 2: those bigger weight loss, that's and for me the exercise

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Speaker 2: becomes more important. But I know your position is a

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Speaker 2: little bit different, and I think that that's great for

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Speaker 2: us to sometimes have different positions on that. So I say,

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Speaker 2: initially for that first weight loss diet absolutely more important

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Speaker 2: for me because that's where people either are really adherent

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Speaker 2: or go off the rails very quickly, and then it

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Speaker 2: becomes more about getting your body more metabolically efficient and

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Speaker 2: really looking at the training over time.

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Speaker 1: I agree with you there and what I tend to

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Speaker 1: do with my clients. I work with mostly active females.

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Speaker 1: They're already quite active. A lot of them are potentially

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Speaker 1: even too active. I think they're trying to out exercise

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Speaker 1: ab our diet. Like a lot of people who sign

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Speaker 1: up to my coaching services, you know, are working at

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Speaker 1: seven times a week, sometimes twice a day, and they're

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Speaker 1: still gaining weight and the nutrition scrap. So really what

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Speaker 1: we do is we taper back the exercise and really

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Speaker 1: focus on nutrition because purely for fat loss one hundred percent,

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Speaker 1: nutrition is is King. I always say that nutrition is

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Speaker 1: King exercises Queen together, they make it Kingdom set up

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Speaker 1: before multiple times on my own podcasts and others have

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Speaker 1: been interviewed on and it really resonates with people because

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Speaker 1: most people do have too many treats, and then what

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Speaker 1: we tend to do as humans is underestimate our nutrition

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Speaker 1: and overestimate our exercise. So I've seen so many clients

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Speaker 1: who are like, oh, I burned eight hundred calories in

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Speaker 1: my gym session, because when fitness Watch tells me, I'm like,

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Speaker 1: I can promise you you're not burning knowing what they've

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Speaker 1: done and the intensity that they did it at, they

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Speaker 1: have not burned eight hundred calories in that session. I

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Speaker 1: can promise you that. So then what they do is

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Speaker 1: they go and supplement that with like four glasses of

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Speaker 1: one on a Thursday night or something like that. So

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Speaker 1: I really think trying to match, you know, the calories

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Speaker 1: burn to the calories that you're eating is just a

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Speaker 1: really inaccurate way for a lot of people. So I

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Speaker 1: one hundred percent prioritize nutrition for my clients from a

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Speaker 1: fat loss perspective. And then if clients have a goal

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Speaker 1: of getting leaner tone of stronger, you know, squatting seventy

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Speaker 1: eighty ninety one hundred kilos, that's where, of course exercise

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Speaker 1: becomes incredibly important, but not just exercise, the right type

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Speaker 1: of exercise for the goal that the client has, and

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Speaker 1: also to keep us metabolically strong. So if we have

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Speaker 1: a significant amount of weight to lose ten twenty thirty kilos,

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Speaker 1: we have to be doing some sort of exercise in

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Speaker 1: order to keep us metabolically strong, in order to allow

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Speaker 1: us to continue to be in a deficit for longer

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Speaker 1: and longer, because you know, twenty thirty kilers could take

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Speaker 1: six months plus to really get off. And if we're

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Speaker 1: just low calorie, low calorie, low calorie, sure we're going

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Speaker 1: to lose, but we're going to come to the point

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Speaker 1: where we stall and we plateau, and that's where the

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Speaker 1: exercise component does become really important. But I get my

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Speaker 1: clients to put ninety percent of the focus into nutrition

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Speaker 1: because most of them are already exercising, and then we

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Speaker 1: just use exercise as that mental health component. It helps

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Speaker 1: us sleep better, it helps us to reduce stress and anxiety,

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Speaker 1: it makes us feel good, it gives us more energy.

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Speaker 1: So that's how I like my clients to think about exercise,

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Speaker 1: which I'm sure you do as well, Susie. I just

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Speaker 1: think that you know, most people over emphasize exercise. So

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Speaker 1: from my point of view for fat loss, nutrition is

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Speaker 1: one hundred percent key, and you can lose body fat

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Speaker 1: without doing any exercise. Sure, exercise is going to make

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Speaker 1: it more easier, and we of course encourage exercise from

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Speaker 1: a mental health and a general health point of view,

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Speaker 1: but you can purely use lose body fat from a

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Speaker 1: nutrition side of things only.

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Speaker 2: I think two things that have come up for me

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Speaker 2: just as we're chatting. The first is that probably one

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Speaker 2: of the other reasons I tend to focus purely on

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Speaker 2: diet initially is that I find a lot of my

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Speaker 2: clients are overwhelmed in their lives. They're very busy, they're

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Speaker 2: working full time, they're juggling kids, they're single parents, and

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Speaker 2: to just lay out more and more and more onto

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Speaker 2: their to do list sometimes can be a bit overwhelming.

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Speaker 2: So my clients tend to be a little bit older

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Speaker 2: than yours, so they do tend to have a few

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Speaker 2: more of those variables to be dealing with. So we

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Speaker 2: all have to eat. So I often say to them, look,

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Speaker 2: let's just start with getting the diet structured and some

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Speaker 2: meal planning and some food prep going, because that's a

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Speaker 2: big job in itself. If you're not used to it

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Speaker 2: and then let's build from there and just start with

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Speaker 2: some basic movement because that doesn't add too much stress

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Speaker 2: to them. So I think that's the first thing, and

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Speaker 2: I think the other thing is that people tend to

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Speaker 2: be either on or off in their mind. So a

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Speaker 2: big part of any intervention is really coming to an

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Speaker 2: understanding and a sense of peace with the fact that

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Speaker 2: this isn't a that you're on now, this is the

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Speaker 2: way forward forever. And still I think it's a common

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Speaker 2: thing that people are confused of. They think they're going

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Speaker 2: to be on the diet, and then they're often as

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Speaker 2: opposed to thinking of this is actually long term the

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Speaker 2: way to get the foundation of the diet. This isn't

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Speaker 2: a short term thing. The only thing that might change

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Speaker 2: is you might start eating a little bit more at

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Speaker 2: night as you've lost weight, or you might have two

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Speaker 2: meals off a week rather than one when you're actively

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Speaker 2: trying to lose weight. But really this is the way

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Speaker 2: of eating moving forward, because this is what's ticking the

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Speaker 2: box and all of your key nutrients as well as

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Speaker 2: at the moment supporting weight loss. So I think that's

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Speaker 2: a big psychological hurdle to get over to think this

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Speaker 2: isn't what I'm just doing now, this is what I'm

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Speaker 2: going to be doing forever. And it's sometimes approached I

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Speaker 2: guess with a minimalistic attitude as well, because people think, right,

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Speaker 2: I can be really strict with the diet, or I

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Speaker 2: can do this much exercise now, knowing that eventually they're

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Speaker 2: going to stop. And again, I prefer to build and

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Speaker 2: build the habit, starting with the food of things that

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Speaker 2: people are going to be able to do long term,

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Speaker 2: then throw everything at the problem, all the exercise, all

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Speaker 2: the diet at once, and know that they're probably going

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Speaker 2: to get tired and over it within a few weeks.

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Speaker 2: So I'm always planning for the long term, particularly when

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Speaker 2: someone presents who's wanting to lose twenty thirty kilos.

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Speaker 1: One hundred percent, and that mindset's so key. And if

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Speaker 1: you're going to go one hundred percent gung ho in

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Speaker 1: week one and you're going to lose the weight in

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Speaker 1: week two, three, four, and everything's fine and dandy, but

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Speaker 1: by a week five and six, you then hit a

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Speaker 1: platter and you're like, man, I'm exercising seven days a week,

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Speaker 1: emating nothing but bloody veggies, and you know, steam fish

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Speaker 1: where do I go from here? And I haven't lost

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Speaker 1: any weight this week, you get so in your head

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Speaker 1: about this that you're totally off the diet. You're like,

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Speaker 1: what's the point. I'm trying so hard, I can't give

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Speaker 1: anything more. I'm off the diet. So that's why as

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Speaker 1: dieticians we always recommend like slow and steady wins the race.

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Speaker 1: So sustainable change is long term, not going one thousand

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Speaker 1: miles an hour from the very beginning. So once you

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Speaker 1: hit that wall, then you've got to nowhere to go,

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Speaker 1: and then all of the you know, the good work

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Speaker 1: that you've done becomes undone when you fall off the diet.

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Speaker 1: So one hundred percent slow and steady. But I think

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Speaker 1: we can both agree, Susie, nutrition is absolutely key from

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Speaker 1: a fat loss perspective.

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Speaker 2: Ultimately, it always comes back to calorie control and not

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Speaker 2: going from fourteen hundred calories to two and a half

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Speaker 2: thousand and back again. It's about keeping it as tight

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Speaker 2: as you can most of the time, and then you're

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Speaker 2: keep in control of your weight absolutely all right. So

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Speaker 2: we'll have some feedback on that, I'm sure, but that's

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Speaker 2: where we're sitting on. Is diet or exercise more important

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Speaker 2: at different stages, but a topic that we were going

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Speaker 2: to talk about today that came from some of our

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Speaker 2: work with clients and specifically, I've been seeing this a

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Speaker 2: huge amount in the media over the past few months,

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Speaker 2: and I think it's because some of the key journalists

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Speaker 2: are going are in their late forties and fifties, and

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Speaker 2: so they're going through what we're going to talk about,

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Speaker 2: which of course is menopause, right, and their bodies are

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Speaker 2: getting ready for that now. The thing about perimenopause, which

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Speaker 2: is the period sort of up to ten years before

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Speaker 2: actual menopause when you stop ovulating completely and the huge

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Speaker 2: number of symptoms you can present with, whether it's hot

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Speaker 2: flushes or weight gain, or fatigue, or irritability or depression,

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Speaker 2: is that it really links in very power flee to

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Speaker 2: our nutrition. And I actually haven't seen a huge amount

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Speaker 2: of discussed about the role of nutrition and diets in

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Speaker 2: terms of perimenopause and menopause, but when we take a

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Speaker 2: really close look at what's happening physiologically, they're very closely linked.

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Speaker 2: And there's actually some good science as well around managing

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Speaker 2: some of these premenopausal and menopausal symptoms, and also perhaps

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Speaker 2: from our perspectively and the weight gain which is so

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Speaker 2: incredibly common. So I thought today, rather than target an

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Speaker 2: individual client, which is what we normally do, we're going

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Speaker 2: to talk about it as a general theme of perimenopause

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Speaker 2: and menopause and the role of our diets, because I

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Speaker 2: think a lot of people in their sort of mid

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Speaker 2: to late forties and fifties will really this will resonate

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Speaker 2: with them. So a few of the key physiological variables

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Speaker 2: that we're dealing with that profoundly impact our nutrition. It's

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Speaker 2: basically a drop in estrogen over time and our hormones

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Speaker 2: often talk about hormones are are everything and absolutely in

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Speaker 2: this stage, very profound effect on specifically the way we

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Speaker 2: metabolize a number of things and are very close link

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Speaker 2: to weight gain because basically estrogen, which reduces as we age,

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Speaker 2: is very protective against weight gain and specifically weight gain

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Speaker 2: around that abdominal area. So basically, as our estrogen levels reduced,

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Speaker 2: which is linked to a number of other issues like

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Speaker 2: the hot flushes, we are just much more likely to

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Speaker 2: gain weight centrally. And that's where we hear about women

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Speaker 2: who never had issues with a waste before all of

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Speaker 2: a sudden they're coming in with waste measurements at eighty

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Speaker 2: ninety centimeters, and this is weight that they've never carried

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Speaker 2: around in their tummy. And sometimes I'll anecdotally hear my

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Speaker 2: female clients talk about it being related to their wine intake,

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Speaker 2: but probably more important, it's likely linked to a reduction

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Speaker 2: in estrogen over time. Now, estrogen is such a powerful hormone,

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Speaker 2: it has such a profound effect over our mood. Also,

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Speaker 2: calcium metabolism, and so we're at much higher risk of

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Speaker 2: developing bone issues osteopenia or osteoporosis because we're not as

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Speaker 2: good as metabolizing calcium, which of course is crucial for

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Speaker 2: healthy bones. The other issue is if you're going through

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Speaker 2: perimenopause or menopause and bleeding sporadically, or perhaps bleeding much

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Speaker 2: more often than every four weeks, of course you're losing

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Speaker 2: a lot more blood, which means that you're at risk

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Speaker 2: of low iron levels, which again can make you incredibly tired.

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Speaker 2: It can and if your sleep is already disrupted because

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Speaker 2: of these hormonal changes. So in summary, I would say

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Speaker 2: that preventing any weight gain that is coming as a

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Speaker 2: result of perimenopause and menopause is one of the most

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Speaker 2: powerful things women in their forties and fifties can do

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Speaker 2: to ensure that they do not have long term weight issues,

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Speaker 2: because if you start to gain weight centrally in your

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Speaker 2: forties and fifties, and instead of being five kilos overweight,

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Speaker 2: then suddenly you're ten or even twenty kilos overweight. It

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Speaker 2: is so profoundly difficult to get weight off centrally once

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Speaker 2: it's been there for a while. If you've noticed that

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Speaker 2: your waist is starting to creep up, taking active steps

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Speaker 2: to prevent that weight gain, and we'll talk about some

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Speaker 2: strategies in a minute, is incredibly, incredibly important. Now, when

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Speaker 2: we take a look at what the science says, it's

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Speaker 2: quite interesting because there has been quite a few studies

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Speaker 2: dota and you're going to talk about one in a minute,

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Speaker 2: specifically about hot flushes, but I'll talk about the main

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Speaker 2: data that's coming out around weight gain and preventing weight gain,

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Speaker 2: and that actually, interestingly enough, comes from a Mediterranean style

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Speaker 2: of eating. So if we take a look at what's

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Speaker 2: happening with a Mediterranean style of eating, it's not an

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Speaker 2: overly technical diet, it's not overly special, but what it

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Speaker 2: does do it slightly reduces carbohydrate intake because there's a

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Speaker 2: much greater focus on fruit and vegetable intake as opposed

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Speaker 2: to grains and cereals. And it's also very very rich

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Speaker 2: in amiga three fats, so they, as we know, are

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Speaker 2: very strongly associated with a reduction of inflammation in the body.

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Speaker 2: And what we also know is that when we're gaining

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Speaker 2: weight centrally, it's probably linked to insulin levels over time.

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Speaker 2: So insulin is one of the main hormones that regulates

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Speaker 2: glucose and fat metabolism in the body, and it actively

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Speaker 2: blocks fat loss when insulin levels are high. So if

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Speaker 2: I take the standard female that I'm seeing of these

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Speaker 2: ages in their forties and fifties, inevitably they sit down

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Speaker 2: quite a lot because they're working long hours and they're

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Speaker 2: perhaps not sleeping overly well, particularly if they're going through

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Speaker 2: some of these hormonal shifts. They don't have a lot

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Speaker 2: of time to exercise, so they're probably not doing a

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Speaker 2: lot of weight bearing activity, so their bones aren't looking

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Speaker 2: overly healthy. They may even have swapped to plant based

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Speaker 2: eating where they're having almond milk that's not fortified with calcium,

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Speaker 2: so their calcium intake tends to be low. That's a

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Speaker 2: really important factor. And then inevitably and a lot of

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Speaker 2: clients we see eat a lot of carbohydrate, way too

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Speaker 2: much for what's happening in their body in the case

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Speaker 2: of perimenopause and menopause, and they're sitting down and not

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Speaker 2: burning it off. So they're having cereal or toast for breakfast,

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Speaker 2: they're grabbing sandwich or sushi for lunch, They're snacking on

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Speaker 2: rice cakes and fruit because they think it's healthy or

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Speaker 2: healthy baked goods. And then at night they might have

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Speaker 2: some wine but also some rice some pasta. Now, that

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Speaker 2: is a high carbohydrate diet that is not a Mediterranean diet.

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Speaker 2: That is fifty to sixty percent carbohydrate. And I guarantee

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Speaker 2: if you have got reducing estrogen over time and abdominal

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Speaker 2: weight gain, that will be writing your insulin levels up

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Speaker 2: and you are in a cycle towards pre diabetes and

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Speaker 2: type two diabetes, which can easily be reversed early if

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Speaker 2: you keep on top of that menopausal weight gain and

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Speaker 2: reduce your carbohydrate slightly and focus your diet around more

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Speaker 2: of a Mediterranean eating so it's not an overly sexy

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Speaker 2: or flash diet, but the research is strong in terms

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Speaker 2: of reducing inflammation, reducing some of these symptoms which you'll

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Speaker 2: talk about in a second, and basically preventing this terrible

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Speaker 2: weight gain that happens to a significant number of menopausal women.

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Speaker 2: And not only does it make you feel terrible, it's

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Speaker 2: really really hard to get off. So the takeo message

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Speaker 2: is that if you know that you've got some perimenopausal

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Speaker 2: menopausal symptoms, you're not feeling great, probably your estrogen's shifting around.

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Speaker 2: The doctor said, you're in perimenopause or even menopause. Getting

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Speaker 2: your macronutrient, intaking your carbohydrate and preventing and getting that

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Speaker 2: weight off will be one of the most powerful things

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Speaker 2: you can do to preserve your health as you move

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Speaker 2: into your sixty seventies. Get it off. Now, that was

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Speaker 2: a big cut of Seal.

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Speaker 1: Love it, Love it, and I'm going to summarize that

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Speaker 1: in full key points. So, firstly, Mediterranean diet. If you

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Speaker 1: have no idea what that is, booking one on one

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Speaker 1: with the dietitian. It will be very beneficial. Weight training.

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Speaker 1: Weight training is so incredibly important for p and metopause.

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Speaker 1: I cannot stress that enough. It's the time in our

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Speaker 1: life when you know we come out of you know,

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Speaker 1: I think strength training and resistance training is becoming a

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Speaker 1: lot more popular within the twenties and thirties and forties

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Speaker 1: age group. But then I think life just gets busy,

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Speaker 1: things get in the way, you know, we swap that

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Speaker 1: for longer walks and that sort of thing. So I

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Speaker 1: just think that it's something that drops off. So weight

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Speaker 1: training is so incredibly important, not only for bone heals,

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Speaker 1: but for your metabolism as well. After forty every year,

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Speaker 1: I think the research is something like you lose two

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Speaker 1: percent of your bone mass or you lose two percent

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Speaker 1: of your muscle mass every year, so your body is

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Speaker 1: working against you. You really need to focus on that

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Speaker 1: resistance training two to three times a week. If you

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Speaker 1: have no idea what you're doing, higher trainer, Higher a professional.

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Speaker 1: So weight training for bone health, metabolism. Calcium so incredibly

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Speaker 1: important for menopause, particularly if you don't eat dairy. You

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Speaker 1: need thirteen hundred milligrams of dietary calcium a day for menopause.

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Speaker 1: This is for you know, healthy adults, and that's how

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Speaker 1: many serves susy.

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Speaker 2: Oh a lot at least three And this where some

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Speaker 2: of those super foods like the tudor we've mentioned before,

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Speaker 2: which is very high in calcium. But check your plant

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Speaker 2: based milks. If you're a plant based milk person, you

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Speaker 2: have to make sure one's fortified, because often the ones

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Speaker 2: that the brewsters are using the cafes are not, so

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Speaker 2: you think you're having milk and you are not getting

432
00:20:31,920 --> 00:20:33,880
Speaker 2: any of the protein or the calcium that you think

433
00:20:33,920 --> 00:20:34,200
Speaker 2: you are.

434
00:20:34,480 --> 00:20:37,520
Speaker 1: One hundred skin milk's probably one of our top recommendations

435
00:20:37,560 --> 00:20:40,359
Speaker 1: for menopause. So if you don't, or you choose not

436
00:20:40,400 --> 00:20:43,119
Speaker 1: to drink dairy products or eatdairy products, that's absolutely okay.

437
00:20:43,480 --> 00:20:45,600
Speaker 1: You may or may not need a supplement or you're

438
00:20:45,600 --> 00:20:47,280
Speaker 1: gonna eat need it. You know, eat a lot of

439
00:20:47,880 --> 00:20:50,360
Speaker 1: other bony fish and that sort of thing, dark green

440
00:20:50,440 --> 00:20:53,600
Speaker 1: leafy vegetables, and also consider an iron supplement if you

441
00:20:53,640 --> 00:20:56,480
Speaker 1: are bleeding heavily or if your bleeds have become a

442
00:20:56,480 --> 00:20:58,439
Speaker 1: lot more regular. I've talked to clients who you have

443
00:20:58,480 --> 00:21:00,720
Speaker 1: been bleeding for six to eight weeks, So not only

444
00:21:00,800 --> 00:21:02,560
Speaker 1: have I sent them to their GP, I've just started

445
00:21:02,560 --> 00:21:04,399
Speaker 1: them straight on an iron tablet. Because if you've got

446
00:21:04,440 --> 00:21:06,520
Speaker 1: to bleed for six to eight weeks straight, you can

447
00:21:06,560 --> 00:21:08,520
Speaker 1: rest assured that you're going to feel pretty crappy after

448
00:21:08,560 --> 00:21:11,639
Speaker 1: a couple of weeks, so really monitor your iron levels

449
00:21:11,680 --> 00:21:13,920
Speaker 1: if that bleeding is, you know, anything more than sort

450
00:21:13,920 --> 00:21:17,040
Speaker 1: of that four or five quote unquote normal period. And

451
00:21:17,080 --> 00:21:20,960
Speaker 1: then finally, Mediterranean diet has been shown in the research

452
00:21:21,119 --> 00:21:24,320
Speaker 1: to really help with hot flushes. So there was a

453
00:21:24,359 --> 00:21:27,240
Speaker 1: big study in I think it was Australia, SUSI where

454
00:21:27,760 --> 00:21:30,439
Speaker 1: research is actually found that menopause are women who ate

455
00:21:30,480 --> 00:21:34,440
Speaker 1: diets high in fruit, fruits, certain veggies, pasta, and even

456
00:21:34,520 --> 00:21:37,480
Speaker 1: a little bit of red wine aka a Mediterranean style

457
00:21:37,560 --> 00:21:40,480
Speaker 1: eating pattern were up to twenty percent less likely to

458
00:21:40,560 --> 00:21:43,040
Speaker 1: have hot flushes and night sweats. And on the flip

459
00:21:43,080 --> 00:21:45,399
Speaker 1: side of that, you might think twenty percent doesn't sound

460
00:21:45,440 --> 00:21:47,080
Speaker 1: like a lot, but you know, if you're someone who's

461
00:21:47,119 --> 00:21:50,119
Speaker 1: going through hot flushes, it's absolutely worth a trial. But

462
00:21:50,200 --> 00:21:52,399
Speaker 1: on the flip side of that, menopauls are women who

463
00:21:52,600 --> 00:21:55,719
Speaker 1: ate high sugar, high fat diets were twenty three percent

464
00:21:55,960 --> 00:21:59,240
Speaker 1: more likely to experience hot flushes and night sweats. So

465
00:21:59,520 --> 00:22:02,040
Speaker 1: I think that that's a great study. And researchers also

466
00:22:02,080 --> 00:22:04,320
Speaker 1: noted that women who adhered to the low fat, high

467
00:22:04,359 --> 00:22:08,600
Speaker 1: fiber diet trend had lower and more stable issugen levels

468
00:22:08,640 --> 00:22:11,000
Speaker 1: overall as well. So there's absolutely things that we can

469
00:22:11,040 --> 00:22:13,560
Speaker 1: do from a nutrition perspective, but there's a lot of

470
00:22:13,600 --> 00:22:15,320
Speaker 1: things that you need to think about. So this is

471
00:22:15,320 --> 00:22:17,320
Speaker 1: confusing to you if you're not sure how to focus

472
00:22:17,359 --> 00:22:19,879
Speaker 1: on your calcium and your iron and implement an intimate

473
00:22:20,359 --> 00:22:23,760
Speaker 1: Mediterranean style diet and stabilize that your hormones. This is

474
00:22:23,800 --> 00:22:26,320
Speaker 1: a perfect time to book in with a dietician one

475
00:22:26,359 --> 00:22:29,240
Speaker 1: on one to really optimize your health during a really

476
00:22:29,280 --> 00:22:30,560
Speaker 1: important time of your life.

477
00:22:30,840 --> 00:22:33,000
Speaker 2: It is, and I think some simple tips that they

478
00:22:33,000 --> 00:22:35,040
Speaker 2: can take away. You've got to get the oily fish

479
00:22:35,119 --> 00:22:37,240
Speaker 2: three times a week, and if you're not a fish eater,

480
00:22:37,359 --> 00:22:40,240
Speaker 2: look at potential supplementation to get that amiga three fat

481
00:22:40,359 --> 00:22:42,640
Speaker 2: up there. And of course what we would also say

482
00:22:42,720 --> 00:22:46,240
Speaker 2: leanne is a Mediterranean diet doesn't include processed snack food.

483
00:22:46,760 --> 00:22:50,760
Speaker 2: There's no biscuits, there's no cakes, there's no rice crackers.

484
00:22:51,119 --> 00:22:53,480
Speaker 2: You know, it really is more about well balanced meals

485
00:22:53,520 --> 00:22:56,320
Speaker 2: through the day and not this frequency of eating that's

486
00:22:56,359 --> 00:22:59,199
Speaker 2: pack full of sugars and vegetable oils in processing. So

487
00:22:59,320 --> 00:23:01,720
Speaker 2: keeping that is as minimal as possible in the diet

488
00:23:01,800 --> 00:23:04,480
Speaker 2: is a really important part of achieving the balance. That

489
00:23:04,520 --> 00:23:05,840
Speaker 2: the Mediterranean diet.

490
00:23:05,600 --> 00:23:09,200
Speaker 1: Supports absolutely whole foods first, and don't forget the wine

491
00:23:09,240 --> 00:23:13,959
Speaker 1: recommendations that come with the Mediterranean DIT. A standard glass

492
00:23:13,960 --> 00:23:15,879
Speaker 1: of wine, I think, as per the Mediterranean DIT is

493
00:23:15,920 --> 00:23:18,560
Speaker 1: probably about one hundred meals. Most people would pour about

494
00:23:18,560 --> 00:23:21,360
Speaker 1: three hundred meals is one glass, and most people struggle

495
00:23:21,400 --> 00:23:23,840
Speaker 1: to stick to one glass, don't they suoz ey maybe.

496
00:23:23,680 --> 00:23:25,679
Speaker 2: A glass all of a sudden. It's not our fault.

497
00:23:25,720 --> 00:23:27,960
Speaker 2: Those glasses are like goblets and they pour one hundred

498
00:23:28,000 --> 00:23:29,480
Speaker 2: mili and charge you seventeen dollars.

499
00:23:29,480 --> 00:23:33,480
Speaker 1: It's devastating, But that's a standard serve. So that red

500
00:23:33,480 --> 00:23:36,120
Speaker 1: wine is not a daily thing. It perhaps doesn't even

501
00:23:36,160 --> 00:23:39,040
Speaker 1: need to be a weekly thing. Just very much mindual intake,

502
00:23:39,080 --> 00:23:41,440
Speaker 1: because you will find that you get that additional abdominal

503
00:23:41,440 --> 00:23:45,120
Speaker 1: fat if your intake, particularly of alcohol is getting up there.

504
00:23:45,320 --> 00:23:47,480
Speaker 2: Well, the food that you eat when you're drinking stores

505
00:23:47,480 --> 00:23:50,120
Speaker 2: and that's why we get that very pronounced abdominal weight.

506
00:23:50,240 --> 00:23:53,240
Speaker 2: So people think it's not the wine necessarily, it's the

507
00:23:53,280 --> 00:23:56,879
Speaker 2: mix of what we having. The potato chips and can

508
00:23:56,960 --> 00:24:00,320
Speaker 2: be fried food at the pub when we're all to

509
00:24:00,359 --> 00:24:02,600
Speaker 2: go there. So one hundred percent it's the overall pattern

510
00:24:02,640 --> 00:24:05,280
Speaker 2: of eating. But you know, it's a very positive diet

511
00:24:05,280 --> 00:24:09,240
Speaker 2: and an easily sustainable one too, But it will really

512
00:24:09,320 --> 00:24:11,040
Speaker 2: make a big difference. So if you have any of

513
00:24:11,080 --> 00:24:13,800
Speaker 2: those symptoms and know that your body is not feeling

514
00:24:13,840 --> 00:24:16,000
Speaker 2: as good as it once did, definitely invest some time

515
00:24:16,040 --> 00:24:18,760
Speaker 2: and getting your diet sorted by the right professional, someone

516
00:24:18,760 --> 00:24:21,760
Speaker 2: who has a dietetics degree, who is qualified in science

517
00:24:21,760 --> 00:24:24,119
Speaker 2: of nutrition. It will go a long way in paving

518
00:24:24,119 --> 00:24:26,679
Speaker 2: the way to a much more positive health position as

519
00:24:26,680 --> 00:24:27,240
Speaker 2: you get older.

520
00:24:27,640 --> 00:24:29,679
Speaker 1: And absolutely we're going to plug personal trainers here as

521
00:24:29,680 --> 00:24:31,800
Speaker 1: well and invest in a good trainer. Now, if you

522
00:24:31,880 --> 00:24:35,680
Speaker 1: haven't before, is the time to start or really get

523
00:24:35,720 --> 00:24:38,280
Speaker 1: into your weight training. And I mean it's not enough

524
00:24:38,320 --> 00:24:41,360
Speaker 1: to just do sort of simple exercises. We really want

525
00:24:41,400 --> 00:24:43,680
Speaker 1: to be actually lifting some load and lifting some weight,

526
00:24:43,720 --> 00:24:46,280
Speaker 1: whether that's dumbbells or kettlebells, or you know you're getting

527
00:24:46,280 --> 00:24:48,560
Speaker 1: into a squad rack, or if you're at home in lockdown,

528
00:24:49,000 --> 00:24:51,240
Speaker 1: you know, order some weights online, get them delivered. Now

529
00:24:51,359 --> 00:24:54,160
Speaker 1: is the time to start doing some sort of resistance training.

530
00:24:54,200 --> 00:24:56,640
Speaker 1: Your bone health is absolutely going to thank you as

531
00:24:56,680 --> 00:25:01,280
Speaker 1: will your metabolism long term. So now, Susie most popular segment.

532
00:25:01,359 --> 00:25:03,600
Speaker 1: We know our listeners love this one, and we thought

533
00:25:03,640 --> 00:25:06,920
Speaker 1: this week we would chat about cakes. So I'm not

534
00:25:06,960 --> 00:25:09,600
Speaker 1: actually even sure have to pronounced this is it? No shoe?

535
00:25:10,119 --> 00:25:12,640
Speaker 2: I like that we're gonna talk about cakes, new shoe

536
00:25:13,200 --> 00:25:15,040
Speaker 2: after telling you not to eat cakes because it's terrible

537
00:25:15,040 --> 00:25:18,000
Speaker 2: for metoporst cakes. Well, a lot of us are at

538
00:25:18,000 --> 00:25:21,000
Speaker 2: home cooking. I think we're cooking, so it's relevant.

539
00:25:21,400 --> 00:25:23,720
Speaker 1: So this is the ninety nine percent sugar free range.

540
00:25:23,720 --> 00:25:25,920
Speaker 1: We're getting a lot of questions, a lot of dms

541
00:25:25,960 --> 00:25:29,040
Speaker 1: and messages throughout our Instagram account, which is the nutrition

542
00:25:29,119 --> 00:25:31,840
Speaker 1: Capped podcast. They also have a range of the sugar

543
00:25:31,840 --> 00:25:34,320
Speaker 1: free chocolate chips as well, but we chose the rich

544
00:25:34,400 --> 00:25:37,000
Speaker 1: chocolate cake to chat about today. Just on the front

545
00:25:37,000 --> 00:25:38,879
Speaker 1: of pack labeling, which we always tell you guys just

546
00:25:38,880 --> 00:25:41,840
Speaker 1: to ignore because it's fancy marketing. It's got four stars,

547
00:25:41,880 --> 00:25:45,000
Speaker 1: it's there's fifty percent lower carb, there's a non dairy option,

548
00:25:45,080 --> 00:25:48,080
Speaker 1: and it uses natural sweetness. But Susie, let's flick over

549
00:25:48,119 --> 00:25:49,520
Speaker 1: to the back of the packet and do you want

550
00:25:49,520 --> 00:25:52,560
Speaker 1: to chat our listeners through the nutritionals of this ninety

551
00:25:52,640 --> 00:25:54,800
Speaker 1: nine percent sugar free cake mix and let us know

552
00:25:54,840 --> 00:25:55,359
Speaker 1: your thoughts.

553
00:25:55,440 --> 00:25:58,479
Speaker 2: They've got a really great website. I will it's disclaimer here.

554
00:25:58,520 --> 00:26:00,639
Speaker 2: I haven't tried these products, but like you, I have

555
00:26:00,720 --> 00:26:03,480
Speaker 2: been asked a lot about them, I guess because I

556
00:26:03,640 --> 00:26:06,280
Speaker 2: like to bake, and I like to bake fairly traditionally

557
00:26:06,440 --> 00:26:09,919
Speaker 2: occasionally to get blends. I haven't had a goal of

558
00:26:09,920 --> 00:26:13,159
Speaker 2: this product. But the serving size is eighty six grams

559
00:26:13,200 --> 00:26:15,320
Speaker 2: per slice. Now correct me if I'm wrong, but that

560
00:26:15,440 --> 00:26:18,520
Speaker 2: is a pretty small piece of cake, because my understanding

561
00:26:18,560 --> 00:26:20,800
Speaker 2: would be that a cake that you would see if

562
00:26:20,800 --> 00:26:22,840
Speaker 2: you're buying a piece from a cafe, would be close

563
00:26:22,880 --> 00:26:25,239
Speaker 2: to two hundred grams. I'd say, so this is a

564
00:26:25,280 --> 00:26:28,080
Speaker 2: slither that this is nutritionals have been calculated on.

565
00:26:28,520 --> 00:26:31,160
Speaker 1: No normal adult human would have an eighty six gram slice.

566
00:26:31,320 --> 00:26:35,160
Speaker 2: It's very small, So what's eighty six grams? It's like, well,

567
00:26:35,200 --> 00:26:36,760
Speaker 2: it's like three. You know, if you have a slice

568
00:26:36,760 --> 00:26:39,720
Speaker 2: of cheese that's like twenty, So it's like a cheese like,

569
00:26:39,800 --> 00:26:40,520
Speaker 2: it's very little.

570
00:26:41,160 --> 00:26:43,159
Speaker 1: It's twelve slices. If you would to slice up a

571
00:26:43,160 --> 00:26:45,680
Speaker 1: normal cake, they're saying you should get twelve slices out

572
00:26:45,720 --> 00:26:47,480
Speaker 1: of that, and I think most people would get six

573
00:26:47,520 --> 00:26:49,840
Speaker 1: to eight slices out. I think that's a reasonable or something. Yeah,

574
00:26:49,840 --> 00:26:51,840
Speaker 1: I think twelve is very very slim.

575
00:26:51,920 --> 00:26:55,480
Speaker 2: He's pushing it. So the energy is seven forty six kilodels,

576
00:26:55,480 --> 00:26:58,000
Speaker 2: which is just shy of two hundred calories. Four point

577
00:26:58,000 --> 00:27:00,000
Speaker 2: five grams of protein, which I'd say is coming from

578
00:27:00,080 --> 00:27:03,080
Speaker 2: the high proportion of wheat flour. Nine point nine grams

579
00:27:03,119 --> 00:27:06,000
Speaker 2: are fat and total and two point nine saturated, so

580
00:27:06,040 --> 00:27:09,440
Speaker 2: it's still relatively low saturated fat, fourteen point six grams

581
00:27:09,440 --> 00:27:12,160
Speaker 2: of total carb, ten grams of fiber because it's got

582
00:27:12,240 --> 00:27:15,760
Speaker 2: a tapioca fiber bulking it up. The sweetness coming from

583
00:27:15,840 --> 00:27:18,760
Speaker 2: erythrotol seven point nine grams, so that's not metabolized the

584
00:27:18,760 --> 00:27:22,679
Speaker 2: way normal sugar is, and hence the overall low sugar

585
00:27:22,680 --> 00:27:25,720
Speaker 2: content of what they're calculating. And the ingredients austraight and

586
00:27:25,720 --> 00:27:30,680
Speaker 2: wheat flour isomultole ligosacharides, which is the tapioca flour, erythrotol,

587
00:27:30,760 --> 00:27:35,920
Speaker 2: cocoa powder, polydextrose, corn flour, dextra and fiber, thickner, xylotol,

588
00:27:36,000 --> 00:27:40,639
Speaker 2: baking powder, stevia natural flavors, so it does contain gluten.

589
00:27:40,680 --> 00:27:42,840
Speaker 2: It is not gluten free. It's also got milk and soy,

590
00:27:43,000 --> 00:27:45,280
Speaker 2: so it's not appropriate for those who are looking with

591
00:27:45,359 --> 00:27:48,920
Speaker 2: food alergai A and tolerance. There. It does say dairy

592
00:27:48,960 --> 00:27:51,639
Speaker 2: free on the label, but it says maybe present, so

593
00:27:51,680 --> 00:27:54,080
Speaker 2: it's must be made in a factory. And it's got

594
00:27:54,080 --> 00:27:56,719
Speaker 2: a four health star ratings with fifty percent lower carbs

595
00:27:56,960 --> 00:28:00,600
Speaker 2: and market it is using natural sweetness. Now, people who

596
00:28:01,480 --> 00:28:04,480
Speaker 2: like sweet food in my experiencely and love this product.

597
00:28:04,920 --> 00:28:09,160
Speaker 2: I know a couple of my friends who enjoy cakes

598
00:28:09,160 --> 00:28:11,280
Speaker 2: and sweet food. They love it. I know it's very

599
00:28:11,280 --> 00:28:14,520
Speaker 2: popular in the supermarket. I have to be honest with you,

600
00:28:14,680 --> 00:28:18,160
Speaker 2: it's not something that I recommend. And there's a reason why,

601
00:28:18,760 --> 00:28:22,080
Speaker 2: probably a few reasons. The first is that I think

602
00:28:22,119 --> 00:28:26,320
Speaker 2: it's heavily processed, and if I am having someone make

603
00:28:26,320 --> 00:28:31,440
Speaker 2: a cake, I would much rather it be a natural

604
00:28:31,480 --> 00:28:33,959
Speaker 2: cake with natural ingredients. And you know, I often use

605
00:28:34,000 --> 00:28:35,960
Speaker 2: a wholemeal flower. I tend to use some of the

606
00:28:36,640 --> 00:28:39,120
Speaker 2: sweetness like the monk fruit as to reduce the over

607
00:28:39,240 --> 00:28:42,320
Speaker 2: sugar content on my baking, or olive oil or some

608
00:28:42,440 --> 00:28:44,120
Speaker 2: pain butter in it, and I can sort of make

609
00:28:44,160 --> 00:28:47,000
Speaker 2: a pretty good cake with not too much of those ingredients,

610
00:28:47,520 --> 00:28:49,520
Speaker 2: and also I find they're quite expensive. They're like seven

611
00:28:49,600 --> 00:28:52,240
Speaker 2: or eight dollars a box, so eight dollars. Yeah, I'm

612
00:28:52,280 --> 00:28:54,640
Speaker 2: not gonna usually recommend a client goes and buys that

613
00:28:54,720 --> 00:28:57,120
Speaker 2: and thinks it's healthier because for me, it's quite processed.

614
00:28:58,040 --> 00:28:58,160
Speaker 1: Now.

615
00:28:58,160 --> 00:29:00,720
Speaker 2: I wouldn't stop someone buying it. I would give recommendations

616
00:29:00,720 --> 00:29:02,280
Speaker 2: on how they can enjoy it if they want to,

617
00:29:02,400 --> 00:29:04,440
Speaker 2: but it wouldn't be top of my list of recommendations

618
00:29:04,520 --> 00:29:06,600
Speaker 2: because as a dietitian, I think it's using a lot

619
00:29:06,640 --> 00:29:09,760
Speaker 2: of process ingredients. And I don't want lot my clients

620
00:29:09,800 --> 00:29:12,720
Speaker 2: to think that eating cake is okay just because it

621
00:29:12,760 --> 00:29:15,120
Speaker 2: appears slightly healthier. I want them to keep cake as

622
00:29:15,160 --> 00:29:17,800
Speaker 2: a very occasional thing they include in their diet, you know,

623
00:29:18,000 --> 00:29:20,240
Speaker 2: for a birthday or a special occasion, or if they're

624
00:29:20,240 --> 00:29:23,120
Speaker 2: really feeling like it. But I wouldn't be encouraging them

625
00:29:23,160 --> 00:29:25,200
Speaker 2: to make cake as part of their normal weekly meal

626
00:29:25,240 --> 00:29:27,800
Speaker 2: plan because if you make a cake, you're probably gonna

627
00:29:27,800 --> 00:29:30,800
Speaker 2: eat it, and that's a problem because it's still these

628
00:29:30,800 --> 00:29:33,640
Speaker 2: calories and most of us can't deal with eating three

629
00:29:33,720 --> 00:29:35,440
Speaker 2: or four pieces of that kind of cake in our

630
00:29:35,480 --> 00:29:38,160
Speaker 2: meal plan. On a daily basis, So you know, I

631
00:29:38,160 --> 00:29:39,760
Speaker 2: think it can have a role if people like it,

632
00:29:39,800 --> 00:29:41,360
Speaker 2: but it definitely isn't the top of my list when

633
00:29:41,360 --> 00:29:44,040
Speaker 2: I'm recommending products because I like to keep the diet

634
00:29:44,080 --> 00:29:47,280
Speaker 2: as sort of unprocessed and natural as possible. I don't know,

635
00:29:47,280 --> 00:29:47,840
Speaker 2: what do you think?

636
00:29:48,480 --> 00:29:50,880
Speaker 1: I agree, I wouldn't recommend this for my clients. I mean,

637
00:29:50,920 --> 00:29:52,440
Speaker 1: if they came to be in there said I love it,

638
00:29:52,440 --> 00:29:53,960
Speaker 1: it's one of my soul foods. Can we include it,

639
00:29:54,000 --> 00:29:57,080
Speaker 1: I'd say, yeah, absolutely, But this isn't something that i'd recommend,

640
00:29:57,280 --> 00:29:59,760
Speaker 1: particularly because I mean, if we're being honest, like an

641
00:29:59,760 --> 00:30:01,600
Speaker 1: ap ridge serving size, no one's going to cut that

642
00:30:01,640 --> 00:30:04,360
Speaker 1: cake into twelve slices. Let's be real. Then average serving

643
00:30:04,360 --> 00:30:06,280
Speaker 1: size is at least three hundred calories, so from a

644
00:30:06,280 --> 00:30:10,280
Speaker 1: calorie perspective, it's probably very similar or maybe slightly less

645
00:30:10,280 --> 00:30:12,400
Speaker 1: than just a normal piece of cake. I agree it's

646
00:30:12,400 --> 00:30:15,200
Speaker 1: overly processed. The fiber content's pretty good, but at the

647
00:30:15,200 --> 00:30:17,240
Speaker 1: same time, maybe too much for some people who don't

648
00:30:17,240 --> 00:30:19,880
Speaker 1: tolerate fiber that well. You may get a few excessive

649
00:30:19,880 --> 00:30:22,120
Speaker 1: bits of gas or wind after a product like this,

650
00:30:22,600 --> 00:30:25,080
Speaker 1: and I mean the ratio is of you know it's

651
00:30:25,120 --> 00:30:27,840
Speaker 1: high fat, low car or low sugar. Should I say so?

652
00:30:27,920 --> 00:30:30,240
Speaker 1: For some people that might fit their macros a little

653
00:30:30,240 --> 00:30:32,640
Speaker 1: bit better, but overall, I really don't think. I think

654
00:30:32,680 --> 00:30:34,600
Speaker 1: for eight dollars a pop, you'd be much better making

655
00:30:34,640 --> 00:30:36,960
Speaker 1: it yourself. And I agree with you. I personally don't

656
00:30:36,960 --> 00:30:38,600
Speaker 1: bake a because I don't have kids. So if I

657
00:30:38,640 --> 00:30:40,560
Speaker 1: bake David and I have an entire cake, well, like

658
00:30:40,680 --> 00:30:42,760
Speaker 1: the hell we're gonna do with a whole cake. And

659
00:30:42,800 --> 00:30:44,560
Speaker 1: you know, I don't work at the hospital anymore. We're

660
00:30:44,560 --> 00:30:47,160
Speaker 1: not really going out, you know, we're not here lockdown

661
00:30:47,200 --> 00:30:49,440
Speaker 1: in Brisbane. But I'm also not going out and about

662
00:30:49,440 --> 00:30:52,000
Speaker 1: on purpose either, just because being pregnant, I'm a little

663
00:30:52,000 --> 00:30:53,440
Speaker 1: bit worried, and you know, I'm not going to too

664
00:30:53,480 --> 00:30:55,880
Speaker 1: many places, so I'm not going to friends' houses and

665
00:30:55,920 --> 00:30:58,440
Speaker 1: going to big parties and barbecues where I'm taking cakes

666
00:30:58,480 --> 00:30:59,840
Speaker 1: and that sort of thing with me. So I don't

667
00:31:00,160 --> 00:31:03,080
Speaker 1: the bake, and so I agree. I haven't tried this either.

668
00:31:03,120 --> 00:31:05,360
Speaker 1: I'm not sure if the texture or the mouth feel

669
00:31:05,440 --> 00:31:07,480
Speaker 1: or there's a hell of a lot of artificial sweetness

670
00:31:07,480 --> 00:31:09,640
Speaker 1: in there. And at Fiber as well, I don't really

671
00:31:09,640 --> 00:31:11,560
Speaker 1: know what the texture of that would feel like I

672
00:31:11,560 --> 00:31:14,280
Speaker 1: think they would in human the natural sweetness. But you're right,

673
00:31:14,280 --> 00:31:17,360
Speaker 1: there's still sweetness in there. Oh yeah, yeah, yeah, so

674
00:31:17,560 --> 00:31:18,280
Speaker 1: sweet sweetness.

675
00:31:18,560 --> 00:31:19,960
Speaker 2: But yeah, no, I agree with you, and there is

676
00:31:20,000 --> 00:31:22,680
Speaker 2: a difference between artificial and natural sweetness. But I agree

677
00:31:22,720 --> 00:31:26,000
Speaker 2: with you that when you're having product with sweetener and

678
00:31:26,360 --> 00:31:30,160
Speaker 2: specific ingredients like the tapioca, it changes the mouthfeel. So

679
00:31:30,160 --> 00:31:32,320
Speaker 2: if you think about a high fat product, whether it's

680
00:31:32,360 --> 00:31:35,920
Speaker 2: even avocado or cake or baking, you know, rich brownie

681
00:31:36,040 --> 00:31:38,160
Speaker 2: or a rich cake, it's got a real texture to it,

682
00:31:38,200 --> 00:31:40,360
Speaker 2: and that gives a lot of satisfaction, a lot of pleasure.

683
00:31:41,040 --> 00:31:43,360
Speaker 2: The issue I have with some of these heavily processed

684
00:31:43,400 --> 00:31:45,680
Speaker 2: products is that they don't give that same mouth feel,

685
00:31:46,320 --> 00:31:49,680
Speaker 2: and it's it's almost too sweet. It's not a natural sweetness.

686
00:31:49,680 --> 00:31:52,480
Speaker 2: So it sort of changes the way we process and

687
00:31:53,040 --> 00:31:55,840
Speaker 2: enjoy that product. And I think that sometimes if you

688
00:31:55,880 --> 00:31:59,360
Speaker 2: don't get that same satisfaction load that you would normally

689
00:31:59,360 --> 00:32:01,360
Speaker 2: get with cake, actually eat more of it. And I

690
00:32:01,400 --> 00:32:04,400
Speaker 2: was thinking, because you said that there's twelve serves, that

691
00:32:04,440 --> 00:32:06,120
Speaker 2: means that in the half of a cake, I'm trying

692
00:32:06,120 --> 00:32:09,360
Speaker 2: to visualize it, that's six pieces in half a cake.

693
00:32:09,440 --> 00:32:11,640
Speaker 2: Now most of us wouldn't cut that, we'd cut it

694
00:32:11,640 --> 00:32:14,120
Speaker 2: into four I think. So, yeah, you're right, you're probably

695
00:32:14,160 --> 00:32:16,640
Speaker 2: getting more like two point fifty even up to three

696
00:32:16,680 --> 00:32:20,160
Speaker 2: hundred calories in the serve that should be described, and

697
00:32:20,200 --> 00:32:22,480
Speaker 2: that doesn't make it that much lower than regular cake.

698
00:32:22,560 --> 00:32:25,360
Speaker 2: So to put it in perspective, if you cut your cake,

699
00:32:25,440 --> 00:32:28,400
Speaker 2: probably eight pieces is how we normally cut it, not twelve.

700
00:32:29,040 --> 00:32:31,240
Speaker 1: Absolutely, and I mean the boxes it's eight bucks a pop.

701
00:32:31,280 --> 00:32:34,240
Speaker 1: You still need to add milk, three eggs, some sort

702
00:32:34,280 --> 00:32:36,080
Speaker 1: of non dairy spread or butter into it, and then

703
00:32:36,080 --> 00:32:37,480
Speaker 1: you've got to add frosting to that as well.

704
00:32:37,920 --> 00:32:39,800
Speaker 2: So we haven't calculated that either.

705
00:32:40,480 --> 00:32:43,120
Speaker 1: No, No, that's preparing the cake like normal. But I

706
00:32:43,240 --> 00:32:45,320
Speaker 1: was in a light non dairy spread, So again, if

707
00:32:45,360 --> 00:32:48,200
Speaker 1: you would have served that for butter, the calorie content

708
00:32:48,240 --> 00:32:51,040
Speaker 1: would go over or increase. And that's also using water.

709
00:32:51,120 --> 00:32:52,800
Speaker 1: So again if you were to use a milk, which

710
00:32:52,840 --> 00:32:55,240
Speaker 1: they could actually recommend they say a cup of milk,

711
00:32:55,720 --> 00:32:59,120
Speaker 1: slush nut milk, or water, so they've calculated the nutritional

712
00:32:59,120 --> 00:33:02,200
Speaker 1: is using a light non dairy spread and water. So

713
00:33:02,280 --> 00:33:04,360
Speaker 1: the overall calories of that if you were to use

714
00:33:04,640 --> 00:33:07,920
Speaker 1: a skim milk plus some butter would probably be over

715
00:33:07,960 --> 00:33:10,320
Speaker 1: two hundred cows a slice. And again let's talk about it.

716
00:33:10,360 --> 00:33:12,440
Speaker 1: Let's be real about the serving size. It's probably going

717
00:33:12,520 --> 00:33:15,520
Speaker 1: to be three hundred calories upwards of that. My view

718
00:33:15,520 --> 00:33:17,480
Speaker 1: has always been with these types of things I call

719
00:33:17,560 --> 00:33:20,280
Speaker 1: salt food sushi, have what you want and get the

720
00:33:20,320 --> 00:33:22,080
Speaker 1: maximum benefit out of it and move on. Like if

721
00:33:22,120 --> 00:33:23,560
Speaker 1: I felt like a piece of cake, I would go

722
00:33:23,600 --> 00:33:26,200
Speaker 1: to my local cafe, buy a piece, whether I ate

723
00:33:26,280 --> 00:33:27,920
Speaker 1: a few spoons of it, half of it, shared it

724
00:33:27,920 --> 00:33:29,840
Speaker 1: with David, whatever it was, and then I'd move on.

725
00:33:30,040 --> 00:33:32,240
Speaker 1: I wouldn't then have three quarters of a cake sitting

726
00:33:32,240 --> 00:33:34,080
Speaker 1: in my fridge begging me to eat it for the

727
00:33:34,120 --> 00:33:36,800
Speaker 1: next couple of days. So I really do think, particularly

728
00:33:36,840 --> 00:33:39,440
Speaker 1: if your goal is around fat loss, it's just that temptation.

729
00:33:39,640 --> 00:33:41,640
Speaker 1: You can't you can't bake a whole cake and not

730
00:33:41,720 --> 00:33:43,960
Speaker 1: expect to eat the whole cake within a couple of days.

731
00:33:44,160 --> 00:33:46,400
Speaker 1: So I think reducing that temptation, particularly if you're at

732
00:33:46,440 --> 00:33:49,400
Speaker 1: home and lockdown, is probably a good idea. And I

733
00:33:49,400 --> 00:33:51,720
Speaker 1: definitely think you can do a much better version yourself

734
00:33:51,720 --> 00:33:54,160
Speaker 1: at home. As you mentioned, some of my favorite natural

735
00:33:54,160 --> 00:33:57,280
Speaker 1: type of sweetness are monk fruit to bake with as well.

736
00:33:57,040 --> 00:33:59,480
Speaker 2: And I think it's really bad form to suggest people

737
00:33:59,600 --> 00:34:03,200
Speaker 2: use the spreads to mix a cake like not only nutritionally,

738
00:34:03,320 --> 00:34:06,160
Speaker 2: is that introducing really processed fat. It won't mix well

739
00:34:06,160 --> 00:34:08,960
Speaker 2: in a cake, nor will unsweetened almond milk. So you're

740
00:34:08,960 --> 00:34:11,359
Speaker 2: gonna end up with an interesting product and definitely not

741
00:34:11,360 --> 00:34:15,040
Speaker 2: be my recommendation ever to use a process plant spread.

742
00:34:15,320 --> 00:34:17,120
Speaker 1: That's to keep it vegan, I think because there's a

743
00:34:17,960 --> 00:34:21,160
Speaker 1: option on the label, So they're suggesting a non dairy

744
00:34:21,280 --> 00:34:24,919
Speaker 1: pet plant spread which is highly processed, and some sort

745
00:34:24,920 --> 00:34:26,879
Speaker 1: of plant based milk as well. Yeah, so who knows

746
00:34:26,920 --> 00:34:28,520
Speaker 1: what male product is gonna come out.

747
00:34:28,680 --> 00:34:30,840
Speaker 2: I can't imagine what it's like. So yeah, that we

748
00:34:30,840 --> 00:34:34,040
Speaker 2: don't want to be too negative, but if we're being honest, yeah,

749
00:34:34,040 --> 00:34:36,839
Speaker 2: I would definitely not be making it using the recommended

750
00:34:37,239 --> 00:34:40,440
Speaker 2: If I did make it, I would absolutely use butter.

751
00:34:40,520 --> 00:34:42,160
Speaker 2: I don't I think olive oil would taint it too

752
00:34:42,239 --> 00:34:45,560
Speaker 2: much flavor wise. Perhaps a light olive oil you could try,

753
00:34:45,600 --> 00:34:47,960
Speaker 2: but I definitely would not be doing it on an

754
00:34:48,040 --> 00:34:50,920
Speaker 2: unsweetened milk. I would absolutely use a dairy to at

755
00:34:50,960 --> 00:34:54,040
Speaker 2: least get some thickness to it. So yeah, interesting product

756
00:34:54,120 --> 00:34:55,920
Speaker 2: and but very popular. People seem to like them, but

757
00:34:55,920 --> 00:34:58,480
Speaker 2: it's definitely not on my prescribed list for my clients.

758
00:34:58,520 --> 00:35:00,879
Speaker 1: I think people like them because we talked about correct

759
00:35:00,880 --> 00:35:03,120
Speaker 1: me if I'm wrong. Last week's episode was on health Halos.

760
00:35:03,160 --> 00:35:05,120
Speaker 1: This is one hundred percent of health Halo. But then

761
00:35:05,360 --> 00:35:08,319
Speaker 1: the perception is you're making a healthier sugar free cake.

762
00:35:08,520 --> 00:35:09,759
Speaker 1: So what do you do. You go and you eat

763
00:35:09,800 --> 00:35:11,759
Speaker 1: two or three slices of it instead of just one,

764
00:35:11,880 --> 00:35:14,560
Speaker 1: because there's that perceived benefit that this is healthier. And

765
00:35:14,560 --> 00:35:17,560
Speaker 1: this is my whole ripe, but the whole marketing industry Susie,

766
00:35:17,560 --> 00:35:20,000
Speaker 1: and what people forget is because they think it's healthier,

767
00:35:20,040 --> 00:35:21,319
Speaker 1: then they go and eat a little bit more, and

768
00:35:21,320 --> 00:35:22,920
Speaker 1: a little bit more and a little bit more, and

769
00:35:22,920 --> 00:35:25,040
Speaker 1: before you know, you've had five hundred calories of your

770
00:35:25,080 --> 00:35:27,400
Speaker 1: sugar free cake, which who cares if there's no sugar

771
00:35:27,440 --> 00:35:30,000
Speaker 1: in it, it's still five hundred calories, which contributes to

772
00:35:30,040 --> 00:35:32,719
Speaker 1: your calorie load overall. So my view has always been,

773
00:35:32,760 --> 00:35:34,600
Speaker 1: if you're going to have some sort of treat, have

774
00:35:34,680 --> 00:35:36,839
Speaker 1: to treat that you want the most, enjoy the heck

775
00:35:36,880 --> 00:35:39,480
Speaker 1: out of it mindfully, and just move on after that.

776
00:35:39,520 --> 00:35:41,640
Speaker 1: And I think for a lot of people were best

777
00:35:41,719 --> 00:35:44,239
Speaker 1: not to bake an entire cake unless we've got twelve

778
00:35:44,320 --> 00:35:46,040
Speaker 1: kids at home who may be able to help us

779
00:35:46,040 --> 00:35:48,120
Speaker 1: automate it. If not, if it's just you at home,

780
00:35:48,160 --> 00:35:50,080
Speaker 1: or it's you as a partner or something, you're better

781
00:35:50,120 --> 00:35:51,879
Speaker 1: off probably just going to buy a small piece from

782
00:35:51,880 --> 00:35:54,359
Speaker 1: a local cafe and supporting them, or you know, maybe

783
00:35:54,360 --> 00:35:56,400
Speaker 1: even just a quartering the recipe and making it a

784
00:35:56,920 --> 00:35:59,840
Speaker 1: little tin instead of using the entire box. Perhaps is

785
00:35:59,840 --> 00:36:01,879
Speaker 1: it our idea as well? We don't have to bake

786
00:36:01,920 --> 00:36:04,760
Speaker 1: the entire cake. We can make those little tiny ramakan

787
00:36:05,680 --> 00:36:07,959
Speaker 1: one two serve cakes could be a better option.

788
00:36:08,040 --> 00:36:10,279
Speaker 2: But if it looks like cake, it's probably cake.

789
00:36:11,400 --> 00:36:13,640
Speaker 1: We always say health ha loos health alas.

790
00:36:14,320 --> 00:36:17,800
Speaker 2: All right, well, that is leading us to our final segment,

791
00:36:18,320 --> 00:36:19,920
Speaker 2: and we had a lesson to question come up, and

792
00:36:19,960 --> 00:36:21,719
Speaker 2: we do go through all of your questions that come

793
00:36:21,760 --> 00:36:24,919
Speaker 2: through on Instagram at the Nutrition Couch podcast, so feel

794
00:36:24,960 --> 00:36:27,160
Speaker 2: free to send them through. And this one was about

795
00:36:27,160 --> 00:36:30,640
Speaker 2: how do we approach nutrition for young girls, so adolescent

796
00:36:30,680 --> 00:36:33,320
Speaker 2: girls as they are starting to go through puberty, because

797
00:36:33,320 --> 00:36:36,280
Speaker 2: of course their bodies are going through some changes. Sometimes

798
00:36:36,280 --> 00:36:39,000
Speaker 2: they stop doing their regular exercise, they're not doing as

799
00:36:39,080 --> 00:36:41,480
Speaker 2: much sport, they might gain some weight, or they might

800
00:36:41,480 --> 00:36:45,279
Speaker 2: becoming quite obsessed or focused on food. So someone asked,

801
00:36:45,280 --> 00:36:47,880
Speaker 2: you know, how do we broach that with teenage girls?

802
00:36:47,880 --> 00:36:50,239
Speaker 2: And I'll kick us off because I have worked with

803
00:36:50,440 --> 00:36:53,759
Speaker 2: adolescents for my entire career, and it can be a

804
00:36:53,760 --> 00:36:56,280
Speaker 2: really challenging time, given that there's a lot of social

805
00:36:56,320 --> 00:36:59,600
Speaker 2: media modeling around diets and food, and it can become

806
00:36:59,640 --> 00:37:01,960
Speaker 2: quite a focal point. I think the thing that I

807
00:37:02,040 --> 00:37:04,840
Speaker 2: really try and focus on as a starting point is

808
00:37:05,480 --> 00:37:07,800
Speaker 2: maintaining some sort of physical activity. I think one of

809
00:37:07,880 --> 00:37:10,600
Speaker 2: the most profound thing that changes with teenage girls, particularly

810
00:37:10,600 --> 00:37:12,680
Speaker 2: as they move through their senior years of high school,

811
00:37:12,960 --> 00:37:14,920
Speaker 2: is they often become really sidentary. So if they're not

812
00:37:15,040 --> 00:37:18,200
Speaker 2: naturally into a big sport, they'll suddenly give up any

813
00:37:18,280 --> 00:37:20,920
Speaker 2: other weekend sport, and all of a sudden, they're online

814
00:37:20,960 --> 00:37:24,000
Speaker 2: all the time, which inevitably means they're sitting. And so

815
00:37:24,160 --> 00:37:26,480
Speaker 2: if they're prone to weight game because of their changes

816
00:37:26,600 --> 00:37:29,000
Speaker 2: of going through puberty and then also having a lot

817
00:37:29,000 --> 00:37:30,919
Speaker 2: of teenage snack food or eating out with their friends

818
00:37:30,960 --> 00:37:33,279
Speaker 2: at shopping centers and starting to auto uber eats and

819
00:37:33,320 --> 00:37:35,440
Speaker 2: all the things that teenagers do. For example, we know

820
00:37:35,480 --> 00:37:39,360
Speaker 2: that teenagers are one of the greatest consumers of soft drink. Inevitably,

821
00:37:39,400 --> 00:37:41,880
Speaker 2: that's a recipe for disaster for a lot of a

822
00:37:41,920 --> 00:37:44,480
Speaker 2: lot of teenagers because they gain weight, they're sitting around

823
00:37:44,480 --> 00:37:46,640
Speaker 2: a lot more, they're not doing any exercise. So factoring

824
00:37:46,680 --> 00:37:49,040
Speaker 2: in regular movement and activity, even if it's walking with

825
00:37:49,120 --> 00:37:51,440
Speaker 2: friends or a gym membership. A number of the gyms,

826
00:37:51,480 --> 00:37:54,040
Speaker 2: including Fitness First when things open up again, have a

827
00:37:54,080 --> 00:37:57,480
Speaker 2: special teenage membership that they can utilize in holidays, and

828
00:37:57,600 --> 00:38:00,160
Speaker 2: just making sure that physical activity becomes a regular part

829
00:38:00,200 --> 00:38:02,799
Speaker 2: of the family environment, and that's really important for parents

830
00:38:02,840 --> 00:38:04,680
Speaker 2: who work full time and don't get home till after

831
00:38:04,680 --> 00:38:06,920
Speaker 2: the kids are home from school. You can then safely

832
00:38:06,960 --> 00:38:09,280
Speaker 2: assume they've been sitting down on their devices or computer

833
00:38:09,400 --> 00:38:11,439
Speaker 2: or doing homework for three to four hours a day.

834
00:38:11,960 --> 00:38:15,120
Speaker 2: So just making sure that that movement becomes a regular

835
00:38:15,160 --> 00:38:18,160
Speaker 2: pant of family life is really important. I think, be

836
00:38:18,440 --> 00:38:20,839
Speaker 2: really focused on what foods you stock at home. So

837
00:38:20,920 --> 00:38:23,440
Speaker 2: it never ceases to amaze me that parents will bring

838
00:38:23,560 --> 00:38:26,160
Speaker 2: kids in and young kids as well, and they'll be

839
00:38:26,200 --> 00:38:28,680
Speaker 2: winging about their food habits and their snack food behavior.

840
00:38:28,920 --> 00:38:30,520
Speaker 2: But at the end of the day, someone is keeping

841
00:38:30,520 --> 00:38:32,880
Speaker 2: that process snack food or white bread in the house.

842
00:38:33,239 --> 00:38:35,800
Speaker 2: So if you want your kids to be healthy, making

843
00:38:35,800 --> 00:38:37,399
Speaker 2: sure that the bulk of the food in the house

844
00:38:37,480 --> 00:38:39,560
Speaker 2: is healthy and they don't have access to as much

845
00:38:39,560 --> 00:38:42,400
Speaker 2: of that package process food goes a huge way in

846
00:38:42,440 --> 00:38:46,319
Speaker 2: cementing these really positive behaviors. And the other thing, I

847
00:38:46,320 --> 00:38:50,240
Speaker 2: guess it's becoming a family project where everyone's eating pretty well.

848
00:38:50,239 --> 00:38:52,879
Speaker 2: Like it's really difficult to ignite change if you've got

849
00:38:53,000 --> 00:38:56,080
Speaker 2: a dad who is eating really poorly and not exercising,

850
00:38:56,560 --> 00:38:58,520
Speaker 2: or a mum who gets home laid and perhaps isn't

851
00:38:58,520 --> 00:39:02,200
Speaker 2: having proper meals. More that the family can demonstrate and

852
00:39:02,239 --> 00:39:04,680
Speaker 2: give good health examples as part of their day to day,

853
00:39:04,960 --> 00:39:07,400
Speaker 2: the better that's going to be for especially younger teenagers,

854
00:39:07,400 --> 00:39:10,319
Speaker 2: say age between ten and fourteen. Of course, once girls

855
00:39:10,320 --> 00:39:12,400
Speaker 2: get a little bit older, they're a lot more self sufficient,

856
00:39:12,719 --> 00:39:15,480
Speaker 2: But in those really dominant years, say ten to fourteen,

857
00:39:15,640 --> 00:39:19,160
Speaker 2: maintaining really healthy habits within the household, stocking the foods

858
00:39:19,160 --> 00:39:21,439
Speaker 2: that you want them to eat, not having seft drink

859
00:39:21,440 --> 00:39:23,400
Speaker 2: and juice around, and keeping at a certain level of

860
00:39:23,400 --> 00:39:26,120
Speaker 2: physical activity or goes a really long way in cementing

861
00:39:26,120 --> 00:39:27,640
Speaker 2: some of these positive health habits.

862
00:39:28,440 --> 00:39:30,560
Speaker 1: And I think you mentioned a good point. You have

863
00:39:30,640 --> 00:39:32,480
Speaker 1: to be the role model. And that's the thing. Like

864
00:39:32,760 --> 00:39:34,960
Speaker 1: clients used to come into the hospital and say, you know,

865
00:39:35,120 --> 00:39:37,760
Speaker 1: talk about their own, you know, their own nutrition concerns,

866
00:39:37,760 --> 00:39:39,640
Speaker 1: but then bring their teenage kids into it as well,

867
00:39:39,640 --> 00:39:42,840
Speaker 1: and it's like somebody is either buying that food and

868
00:39:42,880 --> 00:39:44,879
Speaker 1: I mean once there, you know, sixteen seventeen, they're earning

869
00:39:44,920 --> 00:39:47,080
Speaker 1: their own income, that's a different story. But in their

870
00:39:47,120 --> 00:39:49,760
Speaker 1: younger teens, if you're going to supply that food, chances

871
00:39:49,800 --> 00:39:51,319
Speaker 1: are those kids are going to eat it. So it's

872
00:39:51,320 --> 00:39:54,279
Speaker 1: really around what you're buying and supplying and how you're

873
00:39:54,320 --> 00:39:56,400
Speaker 1: being a role model. If kids are like sponges, if

874
00:39:56,400 --> 00:39:58,480
Speaker 1: they're going to grow up and seeing mom start a

875
00:39:58,520 --> 00:40:01,440
Speaker 1: new diet every four weeks or mom never eats carbs

876
00:40:01,480 --> 00:40:04,600
Speaker 1: at dinner, those things are gonna rub off on teenagers

877
00:40:04,600 --> 00:40:09,200
Speaker 1: and teenagers there's so much fear around carbohydrates and fear

878
00:40:09,280 --> 00:40:12,160
Speaker 1: around sugar, and they just we want to focus on

879
00:40:12,320 --> 00:40:16,400
Speaker 1: nutrition positively, so seeing nutrition as fuel for our body,

880
00:40:16,440 --> 00:40:19,400
Speaker 1: focus on exercise and movement that they enjoy. Talk about

881
00:40:19,400 --> 00:40:22,760
Speaker 1: fueling their bodies for energy, eating for health, eating for energy,

882
00:40:22,760 --> 00:40:25,640
Speaker 1: eating and listening to their bodies. Learning those skills of

883
00:40:25,719 --> 00:40:29,279
Speaker 1: mindful and intuitive eating regular meal patterns as well is

884
00:40:29,320 --> 00:40:32,640
Speaker 1: a really important thing, especially for teenagers. They're going through

885
00:40:32,640 --> 00:40:34,680
Speaker 1: some of them really really large growth berts. I know

886
00:40:34,719 --> 00:40:36,399
Speaker 1: that when I was a I think i've been about

887
00:40:36,400 --> 00:40:38,799
Speaker 1: six foot Tasen is about fourteen years old, SUSI like,

888
00:40:38,840 --> 00:40:42,759
Speaker 1: I was a big kid, like tightwise, and I used

889
00:40:42,800 --> 00:40:44,880
Speaker 1: to eat, you know, sometimes more than my dad. And

890
00:40:45,080 --> 00:40:47,000
Speaker 1: my mum never said anything. She was like, as long

891
00:40:47,040 --> 00:40:48,600
Speaker 1: as you're hungry, you can have more. And it was

892
00:40:48,600 --> 00:40:51,640
Speaker 1: always within my control to learn to regulate that. And

893
00:40:51,719 --> 00:40:54,279
Speaker 1: kids are really great regulators of their own appetite and

894
00:40:54,280 --> 00:40:57,440
Speaker 1: fullness levels. We want to continue to carry that into

895
00:40:57,800 --> 00:40:59,600
Speaker 1: you know, our teenage years as well. So be that

896
00:40:59,640 --> 00:41:02,400
Speaker 1: really good role model for your child, Allow them to

897
00:41:02,440 --> 00:41:05,160
Speaker 1: build their own plate. Don't always serve them what you

898
00:41:05,200 --> 00:41:08,200
Speaker 1: think is an appropriate portion, because teenagers are hungry as

899
00:41:08,200 --> 00:41:10,279
Speaker 1: some days and they're not as hungry other days. But

900
00:41:10,320 --> 00:41:12,640
Speaker 1: I really do think that young girls in particular go

901
00:41:12,719 --> 00:41:16,160
Speaker 1: through so many changes in puberty. We get stretch marks.

902
00:41:16,160 --> 00:41:18,799
Speaker 1: We have bloody periods and we have acne, and it's

903
00:41:18,800 --> 00:41:21,439
Speaker 1: a really tough time. But the more you talk about

904
00:41:21,480 --> 00:41:23,279
Speaker 1: that and are open with your kids, I think the

905
00:41:23,360 --> 00:41:26,960
Speaker 1: easier that becomes for them. And just monitor their movements online,

906
00:41:27,080 --> 00:41:30,400
Speaker 1: be really really worry about who they're following on social media.

907
00:41:30,480 --> 00:41:33,239
Speaker 1: A lot of these celebrities are airbrushing their photos and

908
00:41:33,560 --> 00:41:36,320
Speaker 1: they're just doing ridiculous things for their photos and distorting

909
00:41:36,320 --> 00:41:39,040
Speaker 1: their bodies through photoshop in a way that that's not

910
00:41:39,120 --> 00:41:42,200
Speaker 1: even real. And if teenage girls are growing up thinking that, say,

911
00:41:42,280 --> 00:41:46,240
Speaker 1: light isn't normal, or acne isn't normal, or bloating isn't normal,

912
00:41:46,320 --> 00:41:49,000
Speaker 1: then that's not a good thing. So really be wary

913
00:41:49,000 --> 00:41:52,000
Speaker 1: that they're following some good positive role models online, and honestly,

914
00:41:52,040 --> 00:41:54,560
Speaker 1: there are so many these days on social media good

915
00:41:54,600 --> 00:41:57,399
Speaker 1: positive role models. Just go through their feed and talk

916
00:41:57,440 --> 00:41:59,520
Speaker 1: to them about you know, who they should be following

917
00:41:59,520 --> 00:42:02,440
Speaker 1: because this is real life and this is the Instagram

918
00:42:02,520 --> 00:42:05,640
Speaker 1: glamorize I look perfect in every photo, which just isn't

919
00:42:05,640 --> 00:42:08,080
Speaker 1: the real deal. So when teenage girls start to get

920
00:42:08,120 --> 00:42:10,160
Speaker 1: some stretch marks, and I had quite a few stretch

921
00:42:10,160 --> 00:42:13,560
Speaker 1: marks because I had huge gross berts during puberty, you know,

922
00:42:13,560 --> 00:42:15,120
Speaker 1: and they start to see a little bit of cellulard

923
00:42:15,160 --> 00:42:16,600
Speaker 1: on the back of their legs and they freak out

924
00:42:16,640 --> 00:42:18,480
Speaker 1: and they think, oh, my goodness, I'm the only one

925
00:42:18,480 --> 00:42:20,200
Speaker 1: who has this, and they try to cover it up.

926
00:42:20,440 --> 00:42:22,920
Speaker 1: It's really nice to be following people on social media

927
00:42:22,920 --> 00:42:25,880
Speaker 1: who normalize that and say, you know, the majority of

928
00:42:25,920 --> 00:42:28,719
Speaker 1: people have stretch marks and cellu lard and that sort

929
00:42:28,719 --> 00:42:30,960
Speaker 1: of thing, not the minority, which is what we think

930
00:42:31,000 --> 00:42:34,000
Speaker 1: because of social media. So I really do think monitor

931
00:42:34,280 --> 00:42:37,319
Speaker 1: their social media accounts and put them in touch with

932
00:42:37,440 --> 00:42:40,759
Speaker 1: really positive role models on social media as well, and

933
00:42:40,800 --> 00:42:43,000
Speaker 1: focus on change as a normal part of growing up,

934
00:42:43,040 --> 00:42:45,160
Speaker 1: like try to normalize it as best as you can.

935
00:42:45,320 --> 00:42:47,440
Speaker 1: And in terms of nutrition, get them into the kitchen,

936
00:42:47,520 --> 00:42:50,480
Speaker 1: get them cooking, teaching them to eat as much color

937
00:42:50,520 --> 00:42:52,960
Speaker 1: and as much diversity as possible. Take them into the

938
00:42:53,000 --> 00:42:55,960
Speaker 1: shops and let them choose different types of fruits and veggies,

939
00:42:56,000 --> 00:42:58,399
Speaker 1: and get them involved in the meal planning, and once

940
00:42:58,480 --> 00:43:00,360
Speaker 1: or twice a week, get them into the kitchen cooking

941
00:43:00,400 --> 00:43:03,680
Speaker 1: with you. Because young girls, most of them love cooking,

942
00:43:03,719 --> 00:43:07,080
Speaker 1: they love being creative. Allow that to happen and you'll

943
00:43:07,120 --> 00:43:09,680
Speaker 1: find that nutrition is a lot easier for them as

944
00:43:09,680 --> 00:43:11,920
Speaker 1: they grow up if they're learning about foods and learning

945
00:43:11,960 --> 00:43:15,359
Speaker 1: how to nourish and fuel their body versus seeing mom

946
00:43:15,440 --> 00:43:17,919
Speaker 1: do every single diet and never eat carbs at dinner time.

947
00:43:18,640 --> 00:43:20,719
Speaker 1: There's a lot we can do in terms of supporting

948
00:43:20,719 --> 00:43:23,480
Speaker 1: young girls from a nutrition perspective.

949
00:43:23,000 --> 00:43:25,319
Speaker 2: One hundred percent and a shift away from teaching them

950
00:43:25,320 --> 00:43:27,520
Speaker 2: to order in as a routine part of the diet

951
00:43:27,560 --> 00:43:29,799
Speaker 2: because I find a lot of busy families will be

952
00:43:29,960 --> 00:43:32,840
Speaker 2: ordering dinners in three four times a week and that

953
00:43:32,880 --> 00:43:35,640
Speaker 2: has a really strong follow on effect to kids thinking

954
00:43:35,680 --> 00:43:38,600
Speaker 2: it's normal to be eating takeaway and fried home delivered

955
00:43:38,600 --> 00:43:41,480
Speaker 2: meals regularly when you're busy. So definitely use their skills

956
00:43:41,680 --> 00:43:44,200
Speaker 2: getting them in the kitchen. They're very capable, particularly girls

957
00:43:44,200 --> 00:43:46,400
Speaker 2: as they get a little bit older, and probably the

958
00:43:46,480 --> 00:43:49,320
Speaker 2: last take home messages. Also, if you have a teenage

959
00:43:49,320 --> 00:43:52,640
Speaker 2: girl who decides to become vegetarian or even vegan, get

960
00:43:52,640 --> 00:43:55,239
Speaker 2: them to a dietitian and a crediting practicing dietitian to

961
00:43:55,280 --> 00:43:58,040
Speaker 2: balance their diet early and make sure they don't become

962
00:43:58,160 --> 00:44:01,400
Speaker 2: risk of disordered eating and risk eating patterns and ticking

963
00:44:01,400 --> 00:44:04,080
Speaker 2: the box on their essential nutrients like their protein, calcium

964
00:44:04,120 --> 00:44:07,040
Speaker 2: iron incredibly important for that target group.

965
00:44:07,800 --> 00:44:09,920
Speaker 1: Absolutely. I mean I used to work with a lot

966
00:44:09,920 --> 00:44:11,680
Speaker 1: of we'd had a lot of eating disorder clients at

967
00:44:11,680 --> 00:44:13,840
Speaker 1: the hospital, and it broke my heart to see twenty

968
00:44:13,960 --> 00:44:16,480
Speaker 1: year olds with backgrounds and disordered eating since they were

969
00:44:16,560 --> 00:44:19,440
Speaker 1: teens have problems with their bones at twenty years old,

970
00:44:19,520 --> 00:44:21,840
Speaker 1: like multiple fractures and being told that you will probably

971
00:44:21,840 --> 00:44:25,120
Speaker 1: always be osteoporotic and you're twenty years old, So we

972
00:44:25,120 --> 00:44:27,360
Speaker 1: don't want that to happen. So absolutely, if your teenagers

973
00:44:27,360 --> 00:44:29,959
Speaker 1: are coming to you saying I'm vegetarian, I only drink

974
00:44:29,960 --> 00:44:32,879
Speaker 1: almond milk, I won't touch sugar, there are some red

975
00:44:32,880 --> 00:44:34,960
Speaker 1: flags in terms of disordered eating. Not saying that your

976
00:44:34,960 --> 00:44:37,719
Speaker 1: teenager might have an eating disorder, but it can very

977
00:44:37,800 --> 00:44:40,600
Speaker 1: quickly go from a disordered eating pattern and wanting to

978
00:44:40,600 --> 00:44:43,439
Speaker 1: be quote unquote healthy, and that healthy takes a couple

979
00:44:43,480 --> 00:44:45,759
Speaker 1: of steps too far, and that goes down the path

980
00:44:45,800 --> 00:44:47,560
Speaker 1: of disordered eating, which goes down the path of an

981
00:44:47,560 --> 00:44:51,000
Speaker 1: eating disorder. So absolutely, get a professional such as a

982
00:44:51,040 --> 00:44:54,320
Speaker 1: dietician involved early to teach your children how to narish

983
00:44:54,360 --> 00:44:57,000
Speaker 1: and fuel their bodies and not restrict them or diet

984
00:44:57,040 --> 00:45:00,239
Speaker 1: them or follow other online social media influences. There is

985
00:45:00,280 --> 00:45:02,799
Speaker 1: a very big vegan and plant based push online at

986
00:45:02,800 --> 00:45:04,719
Speaker 1: the moment. I'm not saying that it's a bad thing

987
00:45:04,760 --> 00:45:07,360
Speaker 1: to be plant based, but you can absolutely do it

988
00:45:07,440 --> 00:45:10,239
Speaker 1: wrong and cause more harm than good. So do not

989
00:45:10,360 --> 00:45:13,440
Speaker 1: let your teenage girls in particular cut out a lot

990
00:45:13,480 --> 00:45:17,879
Speaker 1: of nutrients without the support of a professional. So incredibly important.

991
00:45:17,520 --> 00:45:18,200
Speaker 2: One hundred percent.

992
00:45:18,840 --> 00:45:21,080
Speaker 1: Whatderful? All right, well, Susie. That brings us to the

993
00:45:21,120 --> 00:45:24,240
Speaker 1: end of the Nutrition Catch for another week. It's sad,

994
00:45:24,280 --> 00:45:26,360
Speaker 1: but we'll be in your inbox next week, guys, So

995
00:45:26,480 --> 00:45:29,320
Speaker 1: if you haven't done so already, please don't forget to subscribe.

996
00:45:29,360 --> 00:45:31,719
Speaker 1: So a lot of the rankings in the charts are

997
00:45:31,760 --> 00:45:33,920
Speaker 1: actually based on subscription, So if you love us and

998
00:45:33,960 --> 00:45:36,200
Speaker 1: you listen to us every week, please make sure you

999
00:45:36,560 --> 00:45:39,160
Speaker 1: a subscribe to the podcast because that actually helps boost

1000
00:45:39,239 --> 00:45:41,040
Speaker 1: us in the charts, and the higher we are in

1001
00:45:41,080 --> 00:45:43,080
Speaker 1: the chart, the more people that we can reach and

1002
00:45:43,120 --> 00:45:45,560
Speaker 1: the more we can continue on with this podcast. So

1003
00:45:45,800 --> 00:45:47,600
Speaker 1: make sure you give us a follow at the Nutrition

1004
00:45:47,719 --> 00:45:52,120
Speaker 1: Cap podcast on Facebook and Instagram, shoot us through any questions,

1005
00:45:52,320 --> 00:45:54,040
Speaker 1: make sure you comment on our posts and let us

1006
00:45:54,080 --> 00:45:56,479
Speaker 1: know if you're enjoying the episodes, what your favorite part

1007
00:45:56,600 --> 00:45:59,640
Speaker 1: is and if you've got any suggestions for future episodes,

1008
00:45:59,640 --> 00:46:01,640
Speaker 1: please let us know and we will be in your

1009
00:46:01,640 --> 00:46:05,160
Speaker 1: inbox Sunday morning next week. And thank you for listening,

1010
00:46:05,440 --> 00:46:17,640
Speaker 1: have a great week.