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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: Austraias 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, this 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 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 3: And I do have some exciting news.

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Speaker 2: I finally managed to get you to send me a

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Speaker 2: bump picture and so I'll pop that up for our

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Speaker 2: listeners as well, so we've got something to look at

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Speaker 2: and I like to see those photos.

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Speaker 3: I think it's nice.

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Speaker 2: It's a reminder that there's bigger, more important things. Out

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Speaker 2: there when people are having new babies and things. So

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Speaker 2: that's a nice, nice addition to this week's.

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Speaker 1: Episode getting to the halfway markness getting harder 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 trolled and not be lured

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Speaker 2: by a weekend.

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Speaker 3: Of wine and extras.

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Speaker 2: That I'm going to get at least a couple of

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Speaker 2: kilo's weight loss on the scales, and I know psychologically

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Speaker 2: that that is one of the most significant predictors of

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Speaker 2: long term weight loss success. It's getting initial results now.

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Speaker 2: The reason that I tend to say it's more important

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Speaker 2: initially is that if we're talking about calories, and specifically

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Speaker 2: women and smaller women, which is ninety percent of the

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Speaker 2: group that I work with, I'm only dealing with calories

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Speaker 2: between say twelve fourteen hundred and maybe up to eighteen

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Speaker 2: hundred for my most active females. That's a pretty small

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Speaker 2: number overall really, So they may start on twelve hundred

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Speaker 2: calories or fourteen hundred calories, and then inevitably they're probably

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Speaker 2: going to increase that as they become more metabolically efficient

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Speaker 2: and better at burning calories and hopefully over time becoming

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Speaker 2: more active.

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Speaker 3: But they're never going to.

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

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

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

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Speaker 2: load control and right for them, and then eventually when

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

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Speaker 2: and of course depending on how long or how much

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Speaker 2: weight they've got to lose. Eventually, the only thing that

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Speaker 2: I can really change around is how much they're moving

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Speaker 2: or how much activity they're doing or specifically training in

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Speaker 2: a way that's going to make their body more efficient

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Speaker 2: at burning or build more muscle tissues so.

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Speaker 3: They can build more calories.

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Speaker 2: So I'm not dealing with a group of women who

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Speaker 2: are doing physique changing significantly in the sense of really

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Speaker 2: getting into the gym, and then also not working on

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Speaker 2: overly strict body fat goals of getting it, say below

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Speaker 2: twenty percent.

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Speaker 3: I'm working with the average.

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Speaker 2: Woman whose age say, late thirties, mid forties, who is

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Speaker 2: going to do a little bit of exercise and she

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

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Speaker 2: a fitness physique model, and hence, if I can get

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Speaker 2: her to focus on the diet and getting that really

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

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Speaker 2: that becomes the default. Eventually when it comes to those

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Speaker 2: bigger weight loss, that's when for me the exercise becomes

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

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

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Speaker 2: 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: so they're already quite active. A lot of them are

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

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Speaker 1: exercise abo our diet. Like a lot of people who

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

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Speaker 1: out seven times a week, sometimes twice a day, and

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Speaker 1: they're still gaining weight and the nutrition scrap. So really

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

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Speaker 1: really focus on nutrition because purely for fat loss one

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Speaker 1: hundred percent, nutrition is is King. I always say that

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Speaker 1: nutrition is King exercises Queen together they make it Kingdom

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Speaker 1: set up before multiple times on my own podcasts and others,

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Speaker 1: I've been interviewed on and it really resonates with people

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

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

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

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

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Speaker 1: in my gym session. Because when fitness Watch tells me,

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Speaker 1: I'm like, I can promise you you're not burning knowing

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

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

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

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

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

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

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

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

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

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

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Speaker 1: goal of getting lean, a tone of stronger, you know,

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Speaker 1: squatting seventy eighty ninety one hundred kilos, that's where, of

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Speaker 1: course exercise becomes incredibly important. But not just exercise the

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

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

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Speaker 1: have a significant amount of weight to lose ten twenty

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Speaker 1: thirty kilos, we have to be doing some sort of

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

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Speaker 1: to allow us to continue to be in a deficit

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Speaker 1: for longer and longer, because you know, twenty thirty kilos

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Speaker 1: could take six months plus to really get off. And

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

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

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

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Speaker 1: where the exercise component does become really important. But I

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Speaker 1: get my clients to put ninety percent of the focus

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Speaker 1: into nutrition because most of them are already exercising, and

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Speaker 1: then we just use exercise as that mental health component.

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Speaker 1: It helps us sleep better, it helps us to reduce

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Speaker 1: stress and anxiety, it makes us feel good, it gives

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Speaker 1: us more energy. So that's how I like my clients

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Speaker 1: to think about exercise, which I'm sure you do as well, Susie.

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Speaker 1: I just think that you know, most people over emphasize

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Speaker 1: exercise So from my point of view for fat loss,

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Speaker 1: nutrition is one hundred percent key, and you can lose

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Speaker 1: body fat without doing any exercise. Sure, exercise is going

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Speaker 1: to make a lot easier, and we of course encourage

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Speaker 1: exercise from a mental health and a general health point

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Speaker 1: of view, but you can purely use lose body fat

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Speaker 1: from a nutrition side of things only.

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

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

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

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

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

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

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

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Speaker 2: onto 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.

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Speaker 3: So we all have to eat.

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Speaker 2: So I often say to them, look, let's just start

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Speaker 2: with getting the diet structured and some meal planning and

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Speaker 2: some food prep.

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Speaker 3: Going, because that's a big job in itself.

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Speaker 2: If you're not used to it, and then let's build

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Speaker 2: from there and just start with some basic movement because

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Speaker 2: that doesn't add too much stress to them. So I

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Speaker 2: think that's the first thing. And I think the other

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Speaker 2: thing is that people tend to be either on or

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Speaker 2: off in their mind. So a big part of any

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Speaker 2: intervention is really coming to an understanding and a sense

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Speaker 2: of peace with the fact that this isn't a plan

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Speaker 2: that you're on now, this is the way forward forever.

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Speaker 3: And still I think it's a common thing that people

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Speaker 3: are confused of.

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Speaker 2: They think they're going to be on the diet, and

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Speaker 2: then they're often as opposed to thinking of this is

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Speaker 2: actually long term the way to get the foundation of

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Speaker 2: the diet. This isn't a short term thing. The only

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Speaker 2: thing that might change is you might start eating a

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Speaker 2: little bit more at night as you've lost weight, or

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Speaker 2: you might have two meals off a week rather than

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Speaker 2: one when you're actively trying to lose weight. But really

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Speaker 2: this is the way of eating moving forward, because this

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Speaker 2: is what's ticking the box and all of your key

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Speaker 2: nutrients as well as at the moment supporting weight loss.

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Speaker 2: So I think that's a big psychological hurdle to get

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Speaker 2: over to think this isn't what I'm just doing now,

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Speaker 2: this is what I'm going to be doing forever. And

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Speaker 2: it's sometimes approached I guess with a minimalistic attitude as well,

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Speaker 2: because people think, right, I can be really strict with

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Speaker 2: the diet, or I can do this much exercise now,

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Speaker 2: knowing that eventually they're going to stop. And again, I

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Speaker 2: prefer to build and build the habit, starting with the

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Speaker 2: food of things that people are going to be able

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Speaker 2: to do long term, then throw everything at the problem,

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Speaker 2: all the exercise, all the diet at once, and know

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Speaker 2: that they're probably going to get tired and over it

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Speaker 2: within a few weeks. So I'm always planning for the

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Speaker 2: long term, particularly when someone presents who's wanting to lose

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Speaker 2: 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: why 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 dit. 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 nowhere to go, and

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

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Speaker 1: 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'll.

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Speaker 3: Keep in control of your weight absolutely all.

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Speaker 2: Right, So we'll have some feedback on that, I'm sure,

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Speaker 2: but that's where we're sitting on is diet or exercise

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Speaker 2: more important at different stages. But a topic that we

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Speaker 2: were going to talk about today that came from some

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Speaker 2: of our work with clients, and specifically, I've been seeing

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Speaker 2: this a huge amount in the media over the past

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Speaker 2: few months, and I think it's because some of the

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

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

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

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Speaker 2: 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.

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Speaker 3: 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 DOTA,

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Speaker 2: 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 in 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.

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Speaker 3: Looking overly healthy.

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Speaker 2: They may even have swapped to plant based eating where

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

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

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

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

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

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

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Speaker 2: 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 OVA 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 take home

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

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

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

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

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

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

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Speaker 2: move into your sixty seventies.

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Speaker 3: You get it off. Now, that was a big cut

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Speaker 3: 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 pery 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, some metabolism. Calcium so

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

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Speaker 1: You need thirteen hundred milligrams of dietary calcium a day

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Speaker 1: for menopause. This is for you know, healthy adults, and

436
00:20:11,720 --> 00:20:13,440
Speaker 1: that's how many serves susy.

437
00:20:13,520 --> 00:20:15,359
Speaker 3: Oh a lot at least three to four, and this

438
00:20:15,480 --> 00:20:17,680
Speaker 3: where some of those super foods.

439
00:20:17,320 --> 00:20:19,440
Speaker 2: Like the tuna we've mentioned before, which is very high

440
00:20:19,480 --> 00:20:23,120
Speaker 2: in calcium. But check your plant based milks. If you're

441
00:20:23,119 --> 00:20:25,480
Speaker 2: a plant based milk person, you have to make sure

442
00:20:25,520 --> 00:20:28,320
Speaker 2: one's fortified, because often the ones that the briwsters are

443
00:20:28,400 --> 00:20:30,760
Speaker 2: using at the cafes are not, so you think you're

444
00:20:30,760 --> 00:20:32,320
Speaker 2: having milk and you are not getting any of the

445
00:20:32,320 --> 00:20:34,240
Speaker 2: protein or the calcium that you think you are.

446
00:20:34,480 --> 00:20:37,560
Speaker 1: One skin milk is probably one of our top recommendations

447
00:20:37,600 --> 00:20:40,399
Speaker 1: for menopause. So if you don't, or you choose not

448
00:20:40,440 --> 00:20:43,119
Speaker 1: to drink dairy products or eat dairy products, that's absolutely okay.

449
00:20:43,520 --> 00:20:45,640
Speaker 1: You may or may not need a supplement or you're

450
00:20:45,640 --> 00:20:47,120
Speaker 1: going to eat need it. You know, eat a lot

451
00:20:47,160 --> 00:20:50,200
Speaker 1: of other bony fish and that sort of thing, dark

452
00:20:50,200 --> 00:20:53,480
Speaker 1: green leafy vegetables, and also consider an iron supplement if

453
00:20:53,520 --> 00:20:56,400
Speaker 1: you are bleeding heavily or if your bleeds have become

454
00:20:56,400 --> 00:20:58,320
Speaker 1: a lot more regular. I've talked to clients who you know,

455
00:20:58,400 --> 00:21:00,520
Speaker 1: have been bleeding for six to eight weeks, So not

456
00:21:00,560 --> 00:21:02,240
Speaker 1: only have I sent them to their GP, I've just

457
00:21:02,240 --> 00:21:04,280
Speaker 1: started them straight on an iron tablet. Because if you've

458
00:21:04,280 --> 00:21:06,359
Speaker 1: got to bleed for six to eight weeks straight. You

459
00:21:06,359 --> 00:21:08,320
Speaker 1: can rest assured that you're going to feel pretty crappy

460
00:21:08,320 --> 00:21:11,240
Speaker 1: after a couple of weeks, so really monitor your iron

461
00:21:11,320 --> 00:21:13,679
Speaker 1: levels if that bleeding is, you know, anything more than

462
00:21:13,760 --> 00:21:16,560
Speaker 1: sort of that four or five quote unquote normal period.

463
00:21:16,960 --> 00:21:20,399
Speaker 1: And then finally, Mediterranean diet has been shown in the

464
00:21:20,520 --> 00:21:24,200
Speaker 1: research to really help with hot flushes. So there was

465
00:21:24,280 --> 00:21:26,639
Speaker 1: a big study in I think it was Australia, SUSI

466
00:21:27,000 --> 00:21:30,200
Speaker 1: where research is actually found that menopaus are women who

467
00:21:30,359 --> 00:21:34,160
Speaker 1: ate diets high in fruit, fruits, certain veggies, pasta, and

468
00:21:34,240 --> 00:21:37,160
Speaker 1: even a little bit of red wine aka and Mediterranean

469
00:21:37,200 --> 00:21:40,400
Speaker 1: style eating pattern were up to twenty percent less likely

470
00:21:40,440 --> 00:21:42,760
Speaker 1: to have hot flushes and night sweats. And on the

471
00:21:42,800 --> 00:21:44,840
Speaker 1: flip side of that, you might think of twenty percent

472
00:21:44,880 --> 00:21:46,639
Speaker 1: doesn't sound like a lot, but you know, if you're

473
00:21:46,680 --> 00:21:49,840
Speaker 1: someone who's going through hot flushes, it's absolutely worth a trial.

474
00:21:50,040 --> 00:21:52,280
Speaker 1: But on the flip side of that, menopause are women

475
00:21:52,280 --> 00:21:55,320
Speaker 1: who ate high sugar, high fat diets were twenty three

476
00:21:55,400 --> 00:21:58,800
Speaker 1: percent more likely to experience hot flushes and night sweats.

477
00:21:59,080 --> 00:22:01,800
Speaker 1: So I think that that's a great study. And researchers

478
00:22:01,840 --> 00:22:04,120
Speaker 1: also noted that women who adhered to the low fat,

479
00:22:04,160 --> 00:22:08,200
Speaker 1: high fiber diet trend had lower and more stable istugen

480
00:22:08,280 --> 00:22:10,840
Speaker 1: levels overall as well. So there's absolutely things that we

481
00:22:10,880 --> 00:22:13,440
Speaker 1: can do from a nutrition perspective, but there's a lot

482
00:22:13,480 --> 00:22:15,159
Speaker 1: of things that you need to think about. So this

483
00:22:15,200 --> 00:22:17,000
Speaker 1: is confusing to you if you're not sure how to

484
00:22:17,000 --> 00:22:19,520
Speaker 1: focus on your calcium and your iron and implement an

485
00:22:19,520 --> 00:22:23,639
Speaker 1: intimate Mediterranean style diet and stabilize that your hormones. This

486
00:22:23,720 --> 00:22:26,159
Speaker 1: is a perfect time to book in with a dietician

487
00:22:26,200 --> 00:22:29,040
Speaker 1: one on one to really optimize your health during a

488
00:22:29,080 --> 00:22:30,720
Speaker 1: really important time of your life.

489
00:22:30,880 --> 00:22:33,040
Speaker 2: It is, and I think some simple tips that they

490
00:22:33,040 --> 00:22:35,080
Speaker 2: can take away. You've got to get the oily fish

491
00:22:35,160 --> 00:22:37,320
Speaker 2: three times a week, and if you're not a fish eater,

492
00:22:37,359 --> 00:22:40,280
Speaker 2: look at potential supplementation to get that amiga three fat

493
00:22:40,359 --> 00:22:42,680
Speaker 2: up there. And of course what we would also say

494
00:22:42,760 --> 00:22:46,280
Speaker 2: leanne is a Mediterranean diet doesn't include processed snack food.

495
00:22:46,760 --> 00:22:50,800
Speaker 2: There's no biscuits, there's no cakes, there's no rice crackers.

496
00:22:51,160 --> 00:22:53,560
Speaker 2: You know, it really is more about well balanced meals

497
00:22:53,560 --> 00:22:56,360
Speaker 2: through the day and not this frequency of eating that's

498
00:22:56,400 --> 00:22:59,239
Speaker 2: pack full of sugars and vegetable oils in processing. So

499
00:22:59,359 --> 00:23:01,879
Speaker 2: keeping that as minimal as possible in the diet is

500
00:23:01,920 --> 00:23:04,440
Speaker 2: a really important part of achieving the balance.

501
00:23:04,440 --> 00:23:05,800
Speaker 3: That the Mediterranean diet.

502
00:23:05,640 --> 00:23:09,200
Speaker 1: Supports absolutely whole foods first, and don't forget the wine

503
00:23:09,240 --> 00:23:13,960
Speaker 1: recommendations that come with the Mediterranean DIT. A standard glass

504
00:23:14,000 --> 00:23:15,920
Speaker 1: of wine I think, as per the Mediterranean DIT is

505
00:23:15,920 --> 00:23:18,520
Speaker 1: probably about one hundred meals. Most people would pour about

506
00:23:18,600 --> 00:23:21,400
Speaker 1: three hundred meals is one glass, And most people struggle

507
00:23:21,440 --> 00:23:23,320
Speaker 1: to stick to one glass, don't they looozy.

508
00:23:23,080 --> 00:23:25,080
Speaker 3: But they maybe a glass all of a sudden. It's

509
00:23:25,119 --> 00:23:25,680
Speaker 3: not our fault.

510
00:23:25,760 --> 00:23:28,000
Speaker 2: Those glasses are like goblets, and they pour one hundred

511
00:23:28,040 --> 00:23:29,440
Speaker 2: mel and charge you seventeen dollars.

512
00:23:29,480 --> 00:23:31,639
Speaker 3: It's devastating, But that's the standard serve.

513
00:23:32,480 --> 00:23:35,119
Speaker 1: So that red wine is not a daily thing. It

514
00:23:35,200 --> 00:23:37,560
Speaker 1: perhaps doesn't even need to be a weekly thing. Just

515
00:23:37,800 --> 00:23:40,000
Speaker 1: very much mine your intake because you will find that

516
00:23:40,040 --> 00:23:43,520
Speaker 1: you get that additional abdominal fat if your intake, particularly

517
00:23:43,520 --> 00:23:45,120
Speaker 1: of alcohol, is getting up there.

518
00:23:45,320 --> 00:23:47,479
Speaker 2: Well, the food that you eat when you're drinking stores

519
00:23:47,480 --> 00:23:50,120
Speaker 2: and that's why we get that very pronounced abdominal weight.

520
00:23:50,280 --> 00:23:53,240
Speaker 2: So people think it's not the wine necessarily, it's the

521
00:23:53,320 --> 00:23:56,879
Speaker 2: mix of what we're having. The potato chips, and then

522
00:23:57,520 --> 00:24:00,680
Speaker 2: fried food at the pub when we're all to go there.

523
00:24:00,760 --> 00:24:03,080
Speaker 2: So one hundred percent it's the overall pattern of eating.

524
00:24:03,560 --> 00:24:05,639
Speaker 2: But you know, it's a very positive diet and an

525
00:24:05,680 --> 00:24:09,520
Speaker 2: easily sustainable one too, But it will really make a

526
00:24:09,560 --> 00:24:11,840
Speaker 2: big difference. So if you have any of those symptoms

527
00:24:11,960 --> 00:24:14,160
Speaker 2: and know that your body is not feeling as good

528
00:24:14,200 --> 00:24:16,399
Speaker 2: as it once did, definitely invest some time and getting

529
00:24:16,440 --> 00:24:19,119
Speaker 2: your diet sorted by the right professional, someone who has

530
00:24:19,320 --> 00:24:22,240
Speaker 2: a dietetics degree, who is qualified in the science of nutrition.

531
00:24:22,680 --> 00:24:24,440
Speaker 2: It will go a long way in paving the way

532
00:24:24,520 --> 00:24:27,240
Speaker 2: to a much more positive health position as you get older.

533
00:24:27,680 --> 00:24:29,679
Speaker 1: And absolutely we're going to plug personal trainings here as

534
00:24:29,720 --> 00:24:31,760
Speaker 1: well and invest in a good trainer. Now, if you

535
00:24:31,920 --> 00:24:35,680
Speaker 1: haven't before, is the time to start or really get

536
00:24:35,720 --> 00:24:38,240
Speaker 1: into your weight training. And I mean it's not enough

537
00:24:38,359 --> 00:24:41,400
Speaker 1: to just do sort of simple exercises. We really want

538
00:24:41,440 --> 00:24:43,680
Speaker 1: to be actually lifting some load and lifting some weight,

539
00:24:43,760 --> 00:24:46,280
Speaker 1: whether that's dumbbells or kettlebells, or you know, you're getting

540
00:24:46,320 --> 00:24:48,520
Speaker 1: into a squad rack, or if you're at home in lockdown,

541
00:24:49,000 --> 00:24:51,199
Speaker 1: you know, order some weights online, get them delivered. Now

542
00:24:51,400 --> 00:24:54,160
Speaker 1: is the time to start doing some sort of resistance training.

543
00:24:54,240 --> 00:24:56,639
Speaker 1: Your bone health is absolutely going to thank you, as

544
00:24:56,680 --> 00:25:01,280
Speaker 1: will your metabolism long term. So now, Susie most popular segment.

545
00:25:01,359 --> 00:25:03,560
Speaker 1: We know our listeners love this one, and we thought

546
00:25:03,640 --> 00:25:06,920
Speaker 1: this week we would chat about cakes. So I'm not

547
00:25:06,960 --> 00:25:08,639
Speaker 1: actually even sure have to pronounced this is it?

548
00:25:08,880 --> 00:25:09,399
Speaker 2: No shoe?

549
00:25:10,160 --> 00:25:11,840
Speaker 3: I like that we're gonna talk about cakes.

550
00:25:12,000 --> 00:25:14,600
Speaker 1: New shoe after telling you not to eat cakes because

551
00:25:14,600 --> 00:25:15,920
Speaker 1: it's terrible for metopaors.

552
00:25:16,720 --> 00:25:18,560
Speaker 2: Cakes. Well, a lot of us are at home cooking,

553
00:25:18,640 --> 00:25:21,000
Speaker 2: I think which cooking, so it's relevant.

554
00:25:21,440 --> 00:25:23,720
Speaker 1: So this is the ninety nine percent sugar free range.

555
00:25:23,760 --> 00:25:25,919
Speaker 1: We're getting a lot of questions, a lot of dms

556
00:25:26,000 --> 00:25:29,040
Speaker 1: and messages throughout our Instagram account, which is the Nutrition

557
00:25:29,160 --> 00:25:31,840
Speaker 1: Capped podcast. They also have a range of the sugar

558
00:25:31,880 --> 00:25:34,320
Speaker 1: free chocolate chips as well, but we chose the rich

559
00:25:34,440 --> 00:25:37,000
Speaker 1: chocolate cake to chat about today. Just on the front

560
00:25:37,000 --> 00:25:38,840
Speaker 1: of pack labeling which we always tell you guys just

561
00:25:38,920 --> 00:25:41,840
Speaker 1: to ignore because it's fancy marketing. It's got four stars,

562
00:25:41,880 --> 00:25:44,960
Speaker 1: it's there's fifty percent lower carb, there's a non dairy option,

563
00:25:45,119 --> 00:25:48,080
Speaker 1: and it uses natural sweetness. But Susie, let's flick over

564
00:25:48,160 --> 00:25:49,560
Speaker 1: to the back of the packet and do you want

565
00:25:49,560 --> 00:25:52,600
Speaker 1: to chat our listeners through the nutritionals of this ninety

566
00:25:52,680 --> 00:25:54,760
Speaker 1: nine percent sugar free cake mix and let us know

567
00:25:54,840 --> 00:25:55,320
Speaker 1: your thoughts.

568
00:25:55,480 --> 00:25:57,680
Speaker 3: They've got a really great website. I will it's a

569
00:25:57,840 --> 00:25:58,479
Speaker 3: disclaimer here.

570
00:25:58,520 --> 00:26:00,639
Speaker 2: I haven't tried these products, but like you, I have

571
00:26:00,760 --> 00:26:03,440
Speaker 2: been asked a lot about them, I guess because I

572
00:26:03,680 --> 00:26:06,240
Speaker 2: like to bake, and I like to bake fairly traditionally

573
00:26:06,440 --> 00:26:09,879
Speaker 2: occasionally to get blends. I haven't had a goal of

574
00:26:09,960 --> 00:26:13,200
Speaker 2: this product. But the serving size is eighty six grams

575
00:26:13,240 --> 00:26:15,200
Speaker 2: per slice. Now correct me if I'm wrong, but that

576
00:26:15,480 --> 00:26:18,520
Speaker 2: is a pretty small piece of cake, because my understanding

577
00:26:18,560 --> 00:26:20,800
Speaker 2: would be that a cake that you would see if

578
00:26:20,840 --> 00:26:22,840
Speaker 2: you're buying a piece from a cafe, would be close

579
00:26:22,920 --> 00:26:25,200
Speaker 2: to two hundred grams. I'd say, so this is a

580
00:26:25,320 --> 00:26:28,000
Speaker 2: slither that this is nutritionals have been calculated on.

581
00:26:28,560 --> 00:26:31,200
Speaker 1: No normal adult human would have an eighty six gram slice.

582
00:26:31,320 --> 00:26:34,280
Speaker 3: It's very small. So what's eighty six grams?

583
00:26:34,320 --> 00:26:36,240
Speaker 2: It's like, well, it's like three, you know, if you

584
00:26:36,280 --> 00:26:38,240
Speaker 2: have a slice of cheese that's like twenty, So it's

585
00:26:38,320 --> 00:26:40,520
Speaker 2: like a cheese like it's very little.

586
00:26:41,200 --> 00:26:43,119
Speaker 1: It's twelve slices if you would to slice up a

587
00:26:43,200 --> 00:26:45,679
Speaker 1: normal cake. They're saying you should get twelve slices out

588
00:26:45,720 --> 00:26:47,440
Speaker 1: of that, and I think most people would get six

589
00:26:47,520 --> 00:26:49,840
Speaker 1: to eight slices out. I think that's a reasonable or something. Yeah,

590
00:26:49,840 --> 00:26:51,800
Speaker 1: I think twelve is is very very slim.

591
00:26:51,920 --> 00:26:55,520
Speaker 3: He's pushing it. So the energy is seven forty six kilodels,

592
00:26:55,520 --> 00:26:57,280
Speaker 3: which is just shy. Have two hundred calories.

593
00:26:57,560 --> 00:26:59,600
Speaker 2: Four point five grams of protein, which I'd say is

594
00:26:59,600 --> 00:27:02,640
Speaker 2: coming from the high proportion of wheat flour. Nine point

595
00:27:02,720 --> 00:27:05,760
Speaker 2: nine grams are fat and total and two point nine saturated,

596
00:27:05,920 --> 00:27:09,120
Speaker 2: so it's still relatively low saturated fat, fourteen point six

597
00:27:09,160 --> 00:27:11,960
Speaker 2: grams of total carb ten grams of fiber because it's

598
00:27:12,000 --> 00:27:15,600
Speaker 2: got a tapioca fiber bulking it up. The sweetness coming

599
00:27:15,640 --> 00:27:18,640
Speaker 2: from erythrotol seven point nine grams, so that's not metabolized

600
00:27:18,680 --> 00:27:22,240
Speaker 2: the way normal sugar is, and hence the overall low

601
00:27:22,359 --> 00:27:24,000
Speaker 2: sugar content of what they're calculating.

602
00:27:24,080 --> 00:27:26,240
Speaker 3: And the ingredients austraight and wheat.

603
00:27:26,040 --> 00:27:32,360
Speaker 2: Flour isomultole ligasacharides, which is the tapioca flour, erythrotol, cocoa powder, polydextrose,

604
00:27:32,480 --> 00:27:39,240
Speaker 2: cornflour dextra and fiber thickner xylotoal baking powder Stevia natural flavors.

605
00:27:38,880 --> 00:27:41,520
Speaker 3: So it does contain gluten. It is not gluten free.

606
00:27:41,600 --> 00:27:44,160
Speaker 2: It's also got milk and soy, so it's not appropriate

607
00:27:44,200 --> 00:27:47,080
Speaker 2: for those who are looking with food alerga and tolerance there.

608
00:27:47,760 --> 00:27:50,520
Speaker 2: It does say dairy free on the label, but it

609
00:27:50,600 --> 00:27:53,040
Speaker 2: says maybe present, so it's must be made in a factory.

610
00:27:53,119 --> 00:27:55,680
Speaker 2: And it's got a four health star ratings with fifty

611
00:27:55,680 --> 00:27:59,360
Speaker 2: percent lower carbs and market it is using natural sweetness. Now,

612
00:28:00,080 --> 00:28:03,840
Speaker 2: people who like sweet food in my experiencely and love

613
00:28:03,880 --> 00:28:06,760
Speaker 2: this product. I know a couple of my friends who

614
00:28:07,320 --> 00:28:09,920
Speaker 2: enjoy cakes and sweet food.

615
00:28:10,040 --> 00:28:10,520
Speaker 3: They love it.

616
00:28:10,720 --> 00:28:13,520
Speaker 2: I know it's very popular in the supermarket. I have

617
00:28:13,640 --> 00:28:16,160
Speaker 2: to be honest with you, it's not something that I recommend,

618
00:28:16,520 --> 00:28:18,320
Speaker 2: and there's a reason why.

619
00:28:18,760 --> 00:28:19,639
Speaker 3: Probably a few reasons.

620
00:28:19,680 --> 00:28:23,720
Speaker 2: The first is that I think it's heavily processed, and

621
00:28:24,840 --> 00:28:28,240
Speaker 2: if I am having someone make a cake, I would

622
00:28:28,560 --> 00:28:32,880
Speaker 2: much rather it be a natural cake with natural ingredients.

623
00:28:33,000 --> 00:28:34,760
Speaker 3: And you know, I often use a wholemeal flower.

624
00:28:34,800 --> 00:28:37,520
Speaker 2: I tend to use some of the sweetness like the

625
00:28:37,600 --> 00:28:39,880
Speaker 2: monk fruit as to reduce their overa sugar content on

626
00:28:39,920 --> 00:28:43,240
Speaker 2: my baking, or olive oil or some pain butter in it,

627
00:28:43,280 --> 00:28:44,920
Speaker 2: and I can sort of make a pretty good cake

628
00:28:45,000 --> 00:28:48,040
Speaker 2: with not too much of those ingredients. And also I

629
00:28:48,080 --> 00:28:50,080
Speaker 2: find they're quite expensive. They're like seven or eight dollars

630
00:28:50,120 --> 00:28:53,080
Speaker 2: a box, So eight dollars. Yeah, I'm not gonna usually

631
00:28:53,120 --> 00:28:55,200
Speaker 2: recommend a client goes and buys that and thinks it's

632
00:28:55,280 --> 00:28:58,600
Speaker 2: healthier because for me, it's quite processed. Now, I wouldn't

633
00:28:58,600 --> 00:29:00,959
Speaker 2: stop someone buying it. I would give recommendations on how

634
00:29:01,000 --> 00:29:02,600
Speaker 2: they can enjoy it if they want to, but it

635
00:29:02,600 --> 00:29:04,920
Speaker 2: wouldn't be top of my list of recommendations because as

636
00:29:04,960 --> 00:29:07,760
Speaker 2: a dietitian, I think it's using a lot of process ingredients,

637
00:29:07,840 --> 00:29:10,080
Speaker 2: and I don't want a lot my clients to think

638
00:29:10,120 --> 00:29:13,959
Speaker 2: that eating cake is okay just because it appears slightly healthier.

639
00:29:14,000 --> 00:29:15,960
Speaker 2: I want them to keep cake as a very occasional

640
00:29:16,040 --> 00:29:18,200
Speaker 2: thing they include in their diet, you know, for a

641
00:29:18,280 --> 00:29:20,760
Speaker 2: birthday or a special occasion, or if they're really feeling

642
00:29:20,920 --> 00:29:23,400
Speaker 2: like it. But I wouldn't be encouraging them to make

643
00:29:23,440 --> 00:29:25,880
Speaker 2: cake as part of their normal weekly meal plan, because

644
00:29:26,200 --> 00:29:28,040
Speaker 2: if you make a cake, you're probably gonna eat it,

645
00:29:29,120 --> 00:29:31,400
Speaker 2: and that's a problem because it's still these calories and

646
00:29:31,880 --> 00:29:33,920
Speaker 2: most of us can't deal with eating three or four

647
00:29:33,920 --> 00:29:35,840
Speaker 2: pieces of that kind of cake in our meal plan

648
00:29:35,960 --> 00:29:38,440
Speaker 2: on a daily basis. So you know, I think it

649
00:29:38,520 --> 00:29:40,000
Speaker 2: can have a role if people like it, but it

650
00:29:40,040 --> 00:29:42,160
Speaker 2: definitely isn't the top of my list when I'm recommending

651
00:29:42,240 --> 00:29:44,400
Speaker 2: products because I like to keep the diet as sort

652
00:29:44,440 --> 00:29:46,600
Speaker 2: of unprocessed and natural as possible.

653
00:29:46,920 --> 00:29:47,800
Speaker 3: I don't know, what do you think?

654
00:29:48,480 --> 00:29:50,920
Speaker 1: I agree, I wouldn't recommend this to my clients. I mean,

655
00:29:50,960 --> 00:29:52,360
Speaker 1: if they came to be in there said I love it,

656
00:29:52,440 --> 00:29:54,000
Speaker 1: it's one of my soul foods. Can we include it,

657
00:29:54,040 --> 00:29:57,040
Speaker 1: I'd say, yeah, absolutely, But this isn't something that i'd recommend,

658
00:29:57,280 --> 00:29:59,760
Speaker 1: particularly because I mean, if we're being honest, like an

659
00:29:59,760 --> 00:30:01,600
Speaker 1: ad verage serving size, no one's going to cut that

660
00:30:01,680 --> 00:30:04,360
Speaker 1: cake into twelve slices. Let's be real. Then average serving

661
00:30:04,400 --> 00:30:06,240
Speaker 1: size is at least three hundred calories, So from a

662
00:30:06,320 --> 00:30:10,200
Speaker 1: calorie perspective, it's probably very similar or maybe slightly less

663
00:30:10,320 --> 00:30:12,400
Speaker 1: than just a normal piece of cake. I agree it's

664
00:30:12,440 --> 00:30:15,200
Speaker 1: overly processed. The fiber content's pretty good, but at the

665
00:30:15,240 --> 00:30:17,240
Speaker 1: same time, maybe too much for some people who don't

666
00:30:17,280 --> 00:30:19,880
Speaker 1: tolerate fiber that well. You may get a few excessive

667
00:30:19,920 --> 00:30:22,080
Speaker 1: bits of gas or wind after a product like this,

668
00:30:22,640 --> 00:30:25,120
Speaker 1: and I mean the ratio is of you know, it's

669
00:30:25,160 --> 00:30:27,800
Speaker 1: high fat, low car or lociuer should I say so?

670
00:30:27,920 --> 00:30:30,280
Speaker 1: For some people that might fit their macros a little

671
00:30:30,280 --> 00:30:32,640
Speaker 1: bit better, but overall, I really don't think. I think

672
00:30:32,680 --> 00:30:34,600
Speaker 1: for eight dollars a pop, you'd be much better making

673
00:30:34,640 --> 00:30:36,960
Speaker 1: it yourself. And I agree with you. I personally don't

674
00:30:37,000 --> 00:30:38,600
Speaker 1: bake a because I don't have kids. So if I

675
00:30:38,680 --> 00:30:40,720
Speaker 1: bake David and I have an entire cake, well the

676
00:30:40,800 --> 00:30:42,960
Speaker 1: hell we're gonna do with the whole cake. And you know,

677
00:30:43,040 --> 00:30:44,880
Speaker 1: I don't work at the hospital anymore. We're not really

678
00:30:44,960 --> 00:30:47,720
Speaker 1: going out, you know, we're not here lockdown in Brisbane.

679
00:30:47,720 --> 00:30:50,320
Speaker 1: But I'm also not going out and about on purpose either,

680
00:30:50,480 --> 00:30:52,440
Speaker 1: just because being pregnant, I'm a little bit worried, and

681
00:30:52,560 --> 00:30:54,120
Speaker 1: you know, I'm not going to too many places. So

682
00:30:54,160 --> 00:30:56,440
Speaker 1: I'm not going to friends' houses and going to big

683
00:30:56,520 --> 00:30:58,920
Speaker 1: parties and barbecues where I'm taking cakes and that sort

684
00:30:58,960 --> 00:31:01,080
Speaker 1: of thing with me. So I don't the bake, and

685
00:31:01,280 --> 00:31:03,360
Speaker 1: so I agree. I haven't tried this either. I'm not

686
00:31:03,400 --> 00:31:06,000
Speaker 1: sure if the texture or the mouth feel or there's

687
00:31:06,000 --> 00:31:07,760
Speaker 1: a hell of a lot of artificial sweetness in there,

688
00:31:08,240 --> 00:31:09,920
Speaker 1: and at fiber as well. I don't really know what

689
00:31:10,080 --> 00:31:12,000
Speaker 1: the texture of that would feel like. I think they're

690
00:31:12,320 --> 00:31:14,680
Speaker 1: in human and natural sweetness. But you're right, there's still

691
00:31:14,680 --> 00:31:19,040
Speaker 1: sweetness in there. Oh yeah, yeah, yeah sweetness, but yeah, no,

692
00:31:19,080 --> 00:31:20,640
Speaker 1: I agree with you, and there is a difference between

693
00:31:20,720 --> 00:31:23,640
Speaker 1: artificial and natural sweetness. But I agree with you that

694
00:31:23,800 --> 00:31:27,520
Speaker 1: when you're having product with sweetener and specific ingredients like

695
00:31:27,560 --> 00:31:30,040
Speaker 1: the tapioca, it changes the mouthfeel.

696
00:31:30,120 --> 00:31:32,160
Speaker 2: So if you think about a high fat product, whether

697
00:31:32,200 --> 00:31:33,719
Speaker 2: it's even avocado.

698
00:31:33,360 --> 00:31:36,160
Speaker 3: Or cake or baking, you know, rich brownie or a

699
00:31:36,240 --> 00:31:36,840
Speaker 3: rich cake.

700
00:31:36,680 --> 00:31:38,680
Speaker 2: It's got a real texture to it, and that gives

701
00:31:38,720 --> 00:31:41,520
Speaker 2: a lot of satisfaction, a lot of pleasure. The issue

702
00:31:41,560 --> 00:31:43,960
Speaker 2: I have with some of these heavily processed products is

703
00:31:44,040 --> 00:31:46,760
Speaker 2: that they don't give that same mouth feel, and it's

704
00:31:46,800 --> 00:31:49,880
Speaker 2: almost too sweet. It's not a natural sweetness. So it

705
00:31:49,920 --> 00:31:53,959
Speaker 2: sort of changes the way we process and enjoy that product.

706
00:31:54,040 --> 00:31:56,400
Speaker 2: And I think that sometimes if you don't get that

707
00:31:56,560 --> 00:31:59,840
Speaker 2: same satisfaction load that you would normally get with cake,

708
00:32:00,040 --> 00:32:00,840
Speaker 2: actually eat more of it.

709
00:32:01,200 --> 00:32:02,280
Speaker 3: And I was thinking, because you.

710
00:32:02,360 --> 00:32:05,040
Speaker 2: Said that there's twelve serves, that means that in the

711
00:32:05,120 --> 00:32:07,440
Speaker 2: half of a cake, I'm trying to visualize it. That's

712
00:32:07,520 --> 00:32:10,440
Speaker 2: six pieces in half a cake. Now most of us

713
00:32:10,440 --> 00:32:13,400
Speaker 2: wouldn't cut that, we'd cut it into four, I think. So, yeah,

714
00:32:13,440 --> 00:32:16,200
Speaker 2: you're right, you're probably getting more like two fifty even

715
00:32:16,240 --> 00:32:18,960
Speaker 2: up to three hundred calories in the serve that should

716
00:32:19,000 --> 00:32:21,640
Speaker 2: be described, and that doesn't make it that much lower

717
00:32:21,680 --> 00:32:23,880
Speaker 2: than regular cake. So to put it in perspective, if

718
00:32:23,920 --> 00:32:26,800
Speaker 2: you cut your cake, probably eight pieces is how we

719
00:32:26,880 --> 00:32:28,280
Speaker 2: normally cut it, not twelve.

720
00:32:29,040 --> 00:32:31,240
Speaker 1: Absolutely, and I mean the boxes it's eight bucks a pop.

721
00:32:31,280 --> 00:32:34,280
Speaker 1: You still need to add milk, three eggs, some sort

722
00:32:34,280 --> 00:32:36,080
Speaker 1: of non dairy spread or butter into it, and then

723
00:32:36,080 --> 00:32:37,440
Speaker 1: you've got to add frosting to that as well.

724
00:32:37,680 --> 00:32:39,800
Speaker 3: Yeah, so we haven't calculated that either.

725
00:32:40,480 --> 00:32:43,280
Speaker 1: No, No, that's preparing the cake like normal. But you're

726
00:32:43,360 --> 00:32:45,400
Speaker 1: in a light non dairy spread. So again, if you

727
00:32:45,400 --> 00:32:48,480
Speaker 1: would have stuved that for butter, the calorie content would

728
00:32:48,480 --> 00:32:51,160
Speaker 1: go over or increase. And that's also using water. So

729
00:32:51,240 --> 00:32:52,959
Speaker 1: again if you were to use a milk, which they

730
00:32:53,000 --> 00:32:56,040
Speaker 1: could actually recommend they say a cup of milk, slush

731
00:32:56,160 --> 00:32:59,200
Speaker 1: nut milk, or water, so they've calculated the nutritional is

732
00:32:59,280 --> 00:33:02,320
Speaker 1: using a light non dairy spread and water. So the

733
00:33:02,440 --> 00:33:04,680
Speaker 1: overall calories of that. If you were to use a

734
00:33:04,800 --> 00:33:08,120
Speaker 1: skim milk plus some butter, would probably be over two

735
00:33:08,160 --> 00:33:10,360
Speaker 1: hundred cows a slice. And again let's talk about it.

736
00:33:10,400 --> 00:33:12,479
Speaker 1: Let's be real about the serving size. It's probably going

737
00:33:12,520 --> 00:33:15,480
Speaker 1: to be three hundred calories upwards of that. My view

738
00:33:15,560 --> 00:33:17,479
Speaker 1: has always been with these types of things I call

739
00:33:17,560 --> 00:33:20,280
Speaker 1: salt food sushi, have what you want and get the

740
00:33:20,360 --> 00:33:22,080
Speaker 1: maximum benefit out of it and move on. Like if

741
00:33:22,120 --> 00:33:23,520
Speaker 1: I felt like a piece of cake, I would go

742
00:33:23,600 --> 00:33:26,200
Speaker 1: to my local cafe, buy a piece, whether I ate

743
00:33:26,280 --> 00:33:27,880
Speaker 1: a few spoons of it, half of it, shared it

744
00:33:27,920 --> 00:33:29,840
Speaker 1: with David, whatever it was, and then I'd move on.

745
00:33:30,080 --> 00:33:32,240
Speaker 1: I wouldn't then have three quarters of a cake sitting

746
00:33:32,280 --> 00:33:34,080
Speaker 1: in my fridge begging me to eat it for the

747
00:33:34,120 --> 00:33:36,840
Speaker 1: next couple of days. So I really do think, particularly

748
00:33:36,840 --> 00:33:39,440
Speaker 1: if your goal is around fat loss, it's just that temptation.

749
00:33:39,640 --> 00:33:41,600
Speaker 1: You can't you can't bake a whole cake and not

750
00:33:41,760 --> 00:33:43,880
Speaker 1: expect to eat the whole cake within a couple of days.

751
00:33:44,200 --> 00:33:46,440
Speaker 1: So I think reducing that temptation, particularly if you're at

752
00:33:46,440 --> 00:33:49,360
Speaker 1: home and lockdown, is probably a good idea. And I

753
00:33:49,400 --> 00:33:51,680
Speaker 1: definitely think you can do a much better version yourself

754
00:33:51,760 --> 00:33:54,120
Speaker 1: at home. As you mentioned, some of my favorite natural

755
00:33:54,160 --> 00:33:57,160
Speaker 1: type of sweetness are monk fruit to bake with as well.

756
00:33:57,080 --> 00:33:59,440
Speaker 2: And I think it's really bad form to suggest people

757
00:33:59,640 --> 00:34:03,240
Speaker 2: use those spreads to mix a cake. Like, not only nutritionally,

758
00:34:03,320 --> 00:34:06,120
Speaker 2: is that introducing really processed fat. It won't mix well

759
00:34:06,160 --> 00:34:09,000
Speaker 2: in a cake, nor will unsweetened almond milk. So you're

760
00:34:09,000 --> 00:34:11,320
Speaker 2: gonna end up with an interesting product and definitely not

761
00:34:11,400 --> 00:34:15,400
Speaker 2: be my recommendation ever to use a process plant spread.

762
00:34:15,320 --> 00:34:17,080
Speaker 1: That just to keep it vegan, I think, because there's

763
00:34:18,000 --> 00:34:21,160
Speaker 1: option on the label. So they're suggesting a non dairy

764
00:34:21,280 --> 00:34:24,920
Speaker 1: pet plant spread which is highly processed, and some sort

765
00:34:24,960 --> 00:34:26,880
Speaker 1: of plant based milk as well. Yeah, so who knows

766
00:34:26,920 --> 00:34:28,640
Speaker 1: what product is going to come out, Like.

767
00:34:28,719 --> 00:34:29,920
Speaker 3: I can't imagine what it's like.

768
00:34:30,080 --> 00:34:31,880
Speaker 2: So yeah that we don't want to be too negative,

769
00:34:32,680 --> 00:34:34,880
Speaker 2: but if we're being honest, yeah, I would definitely not

770
00:34:35,000 --> 00:34:38,120
Speaker 2: be making it using the recommended If I did make it,

771
00:34:38,719 --> 00:34:41,279
Speaker 2: I would absolutely use butter. I don't I think olive

772
00:34:41,280 --> 00:34:44,160
Speaker 2: oil would taint it too much flavor wise. Perhaps a

773
00:34:44,280 --> 00:34:46,560
Speaker 2: light olive oil you could try, but I definitely would

774
00:34:46,640 --> 00:34:49,560
Speaker 2: not be doing it on an unsweetened milk. I would

775
00:34:49,600 --> 00:34:51,880
Speaker 2: absolutely use a dairy to at least get some thickness

776
00:34:51,920 --> 00:34:54,920
Speaker 2: to it. So yeah, interesting product and but very popular.

777
00:34:55,000 --> 00:34:56,600
Speaker 2: People seem to like them, but it's definitely not on

778
00:34:56,719 --> 00:34:58,440
Speaker 2: my prescribed list for my clients.

779
00:34:58,560 --> 00:35:00,640
Speaker 1: I think people like them because, like we talked about,

780
00:35:00,640 --> 00:35:02,440
Speaker 1: correct me if I'm wrong. Last week's episode was on

781
00:35:02,520 --> 00:35:04,560
Speaker 1: health Halos. This is one hundred percent of health Halo.

782
00:35:04,840 --> 00:35:07,800
Speaker 1: But then the perception is you're making a healthier sugar

783
00:35:07,840 --> 00:35:09,440
Speaker 1: free cake. So what do you do. You go and

784
00:35:09,520 --> 00:35:11,320
Speaker 1: you eat two or three slices of it instead of

785
00:35:11,400 --> 00:35:14,240
Speaker 1: just one, because there's that perceived benefit that this is healthier.

786
00:35:14,440 --> 00:35:17,600
Speaker 1: And this is my whole gripe, but the whole marketing industry, Susie,

787
00:35:17,600 --> 00:35:20,000
Speaker 1: And what people forget is because they think it's healthier,

788
00:35:20,040 --> 00:35:21,320
Speaker 1: then they go and eat a little bit more, and

789
00:35:21,360 --> 00:35:22,880
Speaker 1: a little bit more and a little bit more, and

790
00:35:22,960 --> 00:35:25,040
Speaker 1: before you know, you've had five hundred calories of your

791
00:35:25,080 --> 00:35:27,399
Speaker 1: sugar free cake, which who cares if there's no sugar

792
00:35:27,440 --> 00:35:29,960
Speaker 1: in it, it's still five hundred calories, which contributes to

793
00:35:30,080 --> 00:35:32,759
Speaker 1: your calorie load overall. So my view has always been,

794
00:35:32,760 --> 00:35:34,560
Speaker 1: if you're going to have some sort of treat, have

795
00:35:34,719 --> 00:35:36,839
Speaker 1: to treat that you want the most enjoy the heck

796
00:35:36,920 --> 00:35:39,440
Speaker 1: out of it mindfully and just move on after that.

797
00:35:39,560 --> 00:35:41,600
Speaker 1: And I think for a lot of people, were best

798
00:35:41,719 --> 00:35:44,280
Speaker 1: not to bake an entire cake unless we've got twelve

799
00:35:44,360 --> 00:35:46,040
Speaker 1: kids at home who may be able to help us

800
00:35:46,040 --> 00:35:48,120
Speaker 1: adam eat it. If not, if it's just you at home,

801
00:35:48,200 --> 00:35:50,080
Speaker 1: or it's you as a partner or something, you're better

802
00:35:50,120 --> 00:35:51,880
Speaker 1: off probably just going to buy a small piece from

803
00:35:51,920 --> 00:35:54,359
Speaker 1: a local cafe and supporting them, or you know, maybe

804
00:35:54,400 --> 00:35:56,400
Speaker 1: even just a quartering the recipe and making it a

805
00:35:56,920 --> 00:35:59,840
Speaker 1: little tin instead of using the entire box. Perhaps is

806
00:35:59,840 --> 00:36:01,879
Speaker 1: it better idea as well? We don't have to bake

807
00:36:01,920 --> 00:36:04,680
Speaker 1: the entire cake. We can make those little tiny rumik

808
00:36:04,760 --> 00:36:07,959
Speaker 1: and one two serve cakes could be a better option.

809
00:36:08,080 --> 00:36:10,279
Speaker 3: But if it looks like cake, it's probably cake.

810
00:36:11,440 --> 00:36:13,680
Speaker 1: We always say, health ha los health alas.

811
00:36:14,360 --> 00:36:17,800
Speaker 2: All right, Well, that is leading us to our final segment,

812
00:36:18,360 --> 00:36:19,920
Speaker 2: and we had a lesson to question come up, and

813
00:36:20,000 --> 00:36:21,719
Speaker 2: we do go through all of your questions that come

814
00:36:21,760 --> 00:36:24,959
Speaker 2: through on Instagram at the Nutrition Couch podcast, so feel

815
00:36:24,960 --> 00:36:27,200
Speaker 2: free to send them through. And this one was about

816
00:36:27,200 --> 00:36:30,600
Speaker 2: how do we approach nutrition for young girls, so adolescent

817
00:36:30,719 --> 00:36:33,319
Speaker 2: girls as they are starting to go through puberty, because

818
00:36:33,360 --> 00:36:36,280
Speaker 2: of course their bodies are going through some changes. Sometimes

819
00:36:36,320 --> 00:36:39,040
Speaker 2: they stop doing their regular exercise, they're not doing as

820
00:36:39,120 --> 00:36:41,440
Speaker 2: much sport, they might gain some weight, or they might

821
00:36:41,520 --> 00:36:45,279
Speaker 2: becoming quite obsessed or focused on food. So someone asked,

822
00:36:45,320 --> 00:36:47,879
Speaker 2: you know, how do we broach that with teenage girls?

823
00:36:47,920 --> 00:36:50,239
Speaker 2: And I'll kick us off because I have worked with

824
00:36:50,440 --> 00:36:53,719
Speaker 2: adolescents for my entire career, and it can be a

825
00:36:53,760 --> 00:36:56,280
Speaker 2: really challenging time, given that there's a lot of social

826
00:36:56,360 --> 00:36:59,600
Speaker 2: media modeling around diets and food, and it can become

827
00:36:59,640 --> 00:37:01,960
Speaker 2: quite a focal point. I think the thing that I

828
00:37:02,040 --> 00:37:04,800
Speaker 2: really try and focus on as a starting point is

829
00:37:05,520 --> 00:37:07,840
Speaker 2: maintaining some sort of physical activity. I think one of

830
00:37:07,880 --> 00:37:10,600
Speaker 2: the most profound thing that changes with teenage girls, particularly

831
00:37:10,640 --> 00:37:12,640
Speaker 2: as they move through their senior years of high school,

832
00:37:12,960 --> 00:37:14,920
Speaker 2: is they often become really sidentary. So if they're not

833
00:37:15,040 --> 00:37:18,200
Speaker 2: naturally into a big sport, they'll suddenly give up any

834
00:37:18,320 --> 00:37:20,960
Speaker 2: other weekend sport, and all of a sudden, they're online

835
00:37:20,960 --> 00:37:23,880
Speaker 2: all the time, which inevitably means they're sitting. And so

836
00:37:24,200 --> 00:37:26,480
Speaker 2: if they're prone to weight game because of their changes

837
00:37:26,600 --> 00:37:29,000
Speaker 2: of going through puberty and then also having a lot

838
00:37:29,040 --> 00:37:30,959
Speaker 2: of teenage snack food or eating out with their friends

839
00:37:30,960 --> 00:37:33,279
Speaker 2: at shopping centers and starting to auto uber eats and

840
00:37:33,360 --> 00:37:35,440
Speaker 2: all the things that teenagers do. For example, we know

841
00:37:35,480 --> 00:37:39,360
Speaker 2: that teenagers are one of the greatest consumers of soft drink. Inevitably,

842
00:37:39,440 --> 00:37:41,880
Speaker 2: that's a recipe for disaster for a lot of a

843
00:37:41,960 --> 00:37:44,480
Speaker 2: lot of teenagers because they gain weight, they're sitting around

844
00:37:44,480 --> 00:37:46,640
Speaker 2: a lot more, they're not doing any exercise. So factoring

845
00:37:46,719 --> 00:37:49,040
Speaker 2: in regular movement and activity, even if it's walking with

846
00:37:49,120 --> 00:37:51,480
Speaker 2: friends or a gym membership. A number of the gyms,

847
00:37:51,480 --> 00:37:54,040
Speaker 2: including Fitness First when things open up again, have a

848
00:37:54,080 --> 00:37:57,480
Speaker 2: special teenage membership that they can utilize in holidays, and

849
00:37:57,600 --> 00:38:00,279
Speaker 2: just making sure that physical activity becomes a regular part of.

850
00:38:00,320 --> 00:38:01,240
Speaker 3: The family environment.

851
00:38:01,560 --> 00:38:03,600
Speaker 2: And that's really important for parents who work full time

852
00:38:03,680 --> 00:38:05,279
Speaker 2: and don't get home till after the kids are home

853
00:38:05,320 --> 00:38:07,840
Speaker 2: from school. You can then safely assume they've been sitting

854
00:38:07,880 --> 00:38:10,160
Speaker 2: down on their devices or computer or doing homework for

855
00:38:10,200 --> 00:38:13,040
Speaker 2: three to four hours a day. So just making sure

856
00:38:13,080 --> 00:38:16,120
Speaker 2: that that movement becomes a regular pant of family life

857
00:38:16,200 --> 00:38:19,360
Speaker 2: is really important. I think, be really focused on what

858
00:38:19,440 --> 00:38:22,000
Speaker 2: foods you stock at home. So it never ceases to

859
00:38:22,080 --> 00:38:24,600
Speaker 2: amaze me that parents will bring kids in and young

860
00:38:24,680 --> 00:38:27,200
Speaker 2: kids as well, and they'll be winging about their food

861
00:38:27,239 --> 00:38:29,400
Speaker 2: habits and their snack food behavior, but at the end

862
00:38:29,400 --> 00:38:31,560
Speaker 2: of the day, someone is keeping that process snack food

863
00:38:31,680 --> 00:38:34,040
Speaker 2: or white bread in the house. So if you want

864
00:38:34,040 --> 00:38:36,560
Speaker 2: your kids to be healthy, making sure that the bulk

865
00:38:36,600 --> 00:38:38,160
Speaker 2: of the food in the house is healthy and they

866
00:38:38,239 --> 00:38:40,600
Speaker 2: don't have access to as much of that package process

867
00:38:40,680 --> 00:38:44,520
Speaker 2: food goes a huge way in cementing these really positive behaviors.

868
00:38:45,160 --> 00:38:48,440
Speaker 2: And the other thing, I guess it's becoming a family

869
00:38:48,560 --> 00:38:51,320
Speaker 2: project where everyone's eating pretty well. Like it's really difficult

870
00:38:51,440 --> 00:38:54,120
Speaker 2: to ignite change if you've got a dad who is

871
00:38:54,160 --> 00:38:57,160
Speaker 2: eating really poorly and not exercising, or a mum who

872
00:38:57,200 --> 00:39:00,239
Speaker 2: gets home laid and perhaps isn't having proper meals. More

873
00:39:00,440 --> 00:39:03,520
Speaker 2: that the family can demonstrate and give good health examples

874
00:39:03,560 --> 00:39:05,520
Speaker 2: as part of their day to day, the better that's

875
00:39:05,560 --> 00:39:08,200
Speaker 2: going to be for especially younger teenagers, say age between

876
00:39:08,239 --> 00:39:10,799
Speaker 2: ten and fourteen. Of course, once girls get a little

877
00:39:10,800 --> 00:39:12,960
Speaker 2: bit older, they're a lot more self sufficient, but in

878
00:39:13,040 --> 00:39:16,319
Speaker 2: those really dominant years, say ten to fourteen, maintaining really

879
00:39:16,360 --> 00:39:19,320
Speaker 2: healthy habits within the household, stocking the foods that you

880
00:39:19,400 --> 00:39:21,799
Speaker 2: want them to eat, not having soft drink and juice

881
00:39:21,800 --> 00:39:24,240
Speaker 2: around and keeping at a certain level of physical activity

882
00:39:24,560 --> 00:39:26,320
Speaker 2: or goes a really long way in cementing some of

883
00:39:26,360 --> 00:39:27,600
Speaker 2: these positive health habits.

884
00:39:28,480 --> 00:39:30,520
Speaker 1: And I think you mentioned a good point. You have

885
00:39:30,640 --> 00:39:32,400
Speaker 1: to be the role model. And that's the thing. Like

886
00:39:32,800 --> 00:39:34,960
Speaker 1: clients used to come into the hospital and say, you know,

887
00:39:35,120 --> 00:39:37,760
Speaker 1: talk about their own, you know, their own nutrition concerns,

888
00:39:37,800 --> 00:39:39,640
Speaker 1: but then bring their teenage kids into it as well,

889
00:39:39,640 --> 00:39:42,800
Speaker 1: and it's like somebody is either buying that food, and

890
00:39:42,880 --> 00:39:44,879
Speaker 1: I mean once they're you know, sixteen seventeen, they're earning

891
00:39:44,920 --> 00:39:47,080
Speaker 1: their own income, that's a different story. But in their

892
00:39:47,160 --> 00:39:49,720
Speaker 1: younger teens, if you're going to supply that food, chances

893
00:39:49,800 --> 00:39:51,319
Speaker 1: are those kids are going to eat it. So it's

894
00:39:51,360 --> 00:39:54,279
Speaker 1: really around what you're buying and supplying and how you're

895
00:39:54,360 --> 00:39:56,440
Speaker 1: being a role model. If kids are like sponges, if

896
00:39:56,440 --> 00:39:58,440
Speaker 1: they're going to grow up and seeing mom start a

897
00:39:58,520 --> 00:40:01,440
Speaker 1: new diet every four weeks, or mom never eats carbs

898
00:40:01,480 --> 00:40:04,600
Speaker 1: at dinner, those things are gonna rub off on teenagers.

899
00:40:04,640 --> 00:40:09,160
Speaker 1: And teenagers there's so much fear around carbohydrates and fear

900
00:40:09,320 --> 00:40:12,040
Speaker 1: around sugar, and they just we want to focus on

901
00:40:12,360 --> 00:40:16,400
Speaker 1: nutrition positively, So seeing nutrition as fuel for our body,

902
00:40:16,480 --> 00:40:19,400
Speaker 1: focus on exercise and movement that they enjoy. Talk about

903
00:40:19,440 --> 00:40:22,720
Speaker 1: fueling their bodies for energy, eating for health, eating for energy,

904
00:40:22,800 --> 00:40:25,600
Speaker 1: eating and listening to their bodies. Learning those skills of

905
00:40:25,719 --> 00:40:29,239
Speaker 1: mindful and intuitive eating regular meal patterns as well is

906
00:40:29,360 --> 00:40:32,600
Speaker 1: a really important thing, especially for teenagers. They're going through

907
00:40:32,680 --> 00:40:34,640
Speaker 1: some of them really really large growth berts. I know

908
00:40:34,719 --> 00:40:36,399
Speaker 1: that when I was a I think i've been about

909
00:40:36,440 --> 00:40:38,759
Speaker 1: six foot Torson is about fourteen years old, Suzi Like,

910
00:40:38,840 --> 00:40:42,799
Speaker 1: I was a big kid, like tightwise, and I used

911
00:40:42,800 --> 00:40:44,880
Speaker 1: to eat, you know, sometimes more than my dad. And

912
00:40:45,120 --> 00:40:47,000
Speaker 1: my mum never said anything. She was like, as long

913
00:40:47,040 --> 00:40:48,600
Speaker 1: as you're hungry, you can have more. And it was

914
00:40:48,640 --> 00:40:51,640
Speaker 1: always within my control to learn to regulate that. And

915
00:40:51,760 --> 00:40:54,239
Speaker 1: kids are really great regulators of their own appetite and

916
00:40:54,320 --> 00:40:57,200
Speaker 1: fullness levels. We want to continue to carry that into

917
00:40:57,800 --> 00:40:59,600
Speaker 1: you know, our teenage years as well. So be that

918
00:40:59,640 --> 00:41:02,279
Speaker 1: really good good role model for your child, allow them

919
00:41:02,360 --> 00:41:04,920
Speaker 1: to build their own plate. Don't always serve them what

920
00:41:05,080 --> 00:41:08,040
Speaker 1: you think is an appropriate portion, because teenagers are hungry

921
00:41:08,080 --> 00:41:10,160
Speaker 1: as some days and they're not as hungry other days.

922
00:41:10,200 --> 00:41:12,520
Speaker 1: But I really do think that young girls in particular

923
00:41:12,600 --> 00:41:16,120
Speaker 1: go through so many changes in puberty, we get stretch marks,

924
00:41:16,200 --> 00:41:18,799
Speaker 1: we have bloody periods, and we have acne, and it's

925
00:41:18,840 --> 00:41:21,480
Speaker 1: a really tough time. But the more you talk about

926
00:41:21,480 --> 00:41:23,279
Speaker 1: that and are open with your kids, I think the

927
00:41:23,400 --> 00:41:27,000
Speaker 1: easier that becomes for them, and just monitor their movements online,

928
00:41:27,120 --> 00:41:30,200
Speaker 1: be really really worry about who they're following on social media.

929
00:41:30,520 --> 00:41:33,200
Speaker 1: A lot of these celebrities are airbrushing their photos and

930
00:41:33,560 --> 00:41:36,320
Speaker 1: they're just doing ridiculous things for their photos and distorting

931
00:41:36,360 --> 00:41:39,000
Speaker 1: their bodies through photoshop in a way that that's not

932
00:41:39,160 --> 00:41:41,719
Speaker 1: even real. And if teenage girls are growing up thinking

933
00:41:41,840 --> 00:41:45,440
Speaker 1: that sailor isn't normal, or acne isn't normal, or bloating

934
00:41:45,600 --> 00:41:48,439
Speaker 1: isn't normal, then that's not a good thing. So really

935
00:41:48,520 --> 00:41:51,560
Speaker 1: be wary that they're following some good positive role models online,

936
00:41:51,600 --> 00:41:53,720
Speaker 1: and honestly, there are so many these days on social

937
00:41:53,800 --> 00:41:56,600
Speaker 1: media good positive role models. Just go through their feed

938
00:41:56,640 --> 00:41:59,000
Speaker 1: and talk to them about you know, who they should

939
00:41:59,040 --> 00:42:01,360
Speaker 1: be following, because this this is real life, and this

940
00:42:01,600 --> 00:42:04,840
Speaker 1: is the Instagram glamorize I look perfect in every photo,

941
00:42:04,920 --> 00:42:07,560
Speaker 1: which just isn't the real deal. So when teenage girls

942
00:42:07,600 --> 00:42:09,680
Speaker 1: start to get some stretch marks, and I had quite

943
00:42:09,680 --> 00:42:12,160
Speaker 1: a few stretch marks because I had huge gross berts

944
00:42:12,239 --> 00:42:14,320
Speaker 1: during puberty, you know, and they start to see a

945
00:42:14,320 --> 00:42:15,960
Speaker 1: little bit of cellulart on the back of their legs

946
00:42:16,000 --> 00:42:17,720
Speaker 1: and they freak out and they think, oh, my goodness,

947
00:42:17,719 --> 00:42:19,520
Speaker 1: I'm the only one who has this, and they try

948
00:42:19,560 --> 00:42:21,920
Speaker 1: to cover it up. It's really nice to be following

949
00:42:21,960 --> 00:42:24,759
Speaker 1: people on social media who normalize that and say, you know,

950
00:42:25,080 --> 00:42:28,360
Speaker 1: the majority of people have stretch marks and cellulart and

951
00:42:28,400 --> 00:42:30,480
Speaker 1: that sort of thing, not the minority, which is what

952
00:42:30,560 --> 00:42:33,239
Speaker 1: we think because of social media. So I really do

953
00:42:33,360 --> 00:42:36,840
Speaker 1: think monitor their social media accounts and put them in

954
00:42:36,960 --> 00:42:40,480
Speaker 1: touch with really positive role models on social media as well,

955
00:42:40,680 --> 00:42:42,960
Speaker 1: and focus on change as a normal part of growing up,

956
00:42:43,080 --> 00:42:45,120
Speaker 1: like try to normalize it as best as you can.

957
00:42:45,360 --> 00:42:47,440
Speaker 1: And in terms of nutrition, get them into the kitchen,

958
00:42:47,520 --> 00:42:50,480
Speaker 1: get them cooking, teaching them to eat as much color

959
00:42:50,520 --> 00:42:52,960
Speaker 1: and as much diversity as possible. Take them into the

960
00:42:53,040 --> 00:42:55,960
Speaker 1: shops and let them choose different types of fruits and veggies,

961
00:42:56,000 --> 00:42:58,399
Speaker 1: and get them involved in the meal planning, and once

962
00:42:58,520 --> 00:43:00,320
Speaker 1: or twice a week, get them into the kitchen cooking

963
00:43:00,400 --> 00:43:03,680
Speaker 1: with you. Because young girls, most of them, love cooking,

964
00:43:03,719 --> 00:43:07,080
Speaker 1: they love being creative. Allow that to happen and You'll

965
00:43:07,120 --> 00:43:09,640
Speaker 1: find that nutrition is a lot easier for them as

966
00:43:09,719 --> 00:43:11,919
Speaker 1: they grow up if they're learning about foods and learning

967
00:43:12,000 --> 00:43:15,359
Speaker 1: how to nourish and fuel their body versus seeing mom

968
00:43:15,480 --> 00:43:17,920
Speaker 1: do every single diet and never eat carbs at dinner time.

969
00:43:18,680 --> 00:43:20,680
Speaker 1: There's a lot we can do in terms of supporting

970
00:43:20,760 --> 00:43:23,440
Speaker 1: young girls from a nutrition perspective.

971
00:43:23,000 --> 00:43:25,279
Speaker 2: One hundred percent and a shift away from teaching them

972
00:43:25,360 --> 00:43:27,480
Speaker 2: to order in as a routine part of the diet,

973
00:43:27,560 --> 00:43:29,800
Speaker 2: because I find a lot of busy families will be

974
00:43:30,000 --> 00:43:32,840
Speaker 2: ordering dinners in three four times a week and that

975
00:43:32,920 --> 00:43:35,640
Speaker 2: has a really strong follow on effect to kids thinking

976
00:43:35,680 --> 00:43:38,600
Speaker 2: it's normal to be eating takeaway and fried home delivered

977
00:43:38,640 --> 00:43:41,400
Speaker 2: meals regularly when you're busy. So definitely use their skills

978
00:43:41,719 --> 00:43:44,160
Speaker 2: getting them in the kitchen. They're very capable, particularly girls

979
00:43:44,200 --> 00:43:46,400
Speaker 2: as they get a little bit older, and probably the

980
00:43:46,520 --> 00:43:49,320
Speaker 2: last take home messages. Also, if you have a teenage

981
00:43:49,360 --> 00:43:52,640
Speaker 2: girl who decides to become vegetarian or even vegan, get

982
00:43:52,680 --> 00:43:55,239
Speaker 2: them to a dietitian and a crediting practicing dietitian to

983
00:43:55,320 --> 00:43:58,040
Speaker 2: balance their diet early and make sure they don't become

984
00:43:58,200 --> 00:44:01,400
Speaker 2: risk of disordered eating and risk eating patterns and ticking

985
00:44:01,440 --> 00:44:04,440
Speaker 2: the box on their essential nutrients like their protein, calcium, iron,

986
00:44:04,840 --> 00:44:07,040
Speaker 2: incredibly important for that target group.

987
00:44:07,800 --> 00:44:09,880
Speaker 1: Absolutely. I mean I used to work with a lot

988
00:44:09,920 --> 00:44:11,680
Speaker 1: of we'd had a lot of eating disorder clients at

989
00:44:11,719 --> 00:44:13,880
Speaker 1: the hospital, and it broke my heart to see twenty

990
00:44:14,000 --> 00:44:16,480
Speaker 1: year olds with backgrounds and disordered eating since they were

991
00:44:16,600 --> 00:44:19,480
Speaker 1: teens have problems with their bones at twenty years old,

992
00:44:19,560 --> 00:44:21,880
Speaker 1: like multiple fractures and being told that you will probably

993
00:44:21,880 --> 00:44:25,080
Speaker 1: always be osteoporotic and you're twenty years old, So we

994
00:44:25,160 --> 00:44:27,360
Speaker 1: don't want that to happen. So absolutely, if your teenagers

995
00:44:27,400 --> 00:44:29,960
Speaker 1: are coming to you saying I'm vegetarian, I only drink

996
00:44:29,960 --> 00:44:32,839
Speaker 1: almond milk, I won't touch sugar, there are some red

997
00:44:32,920 --> 00:44:34,960
Speaker 1: flags in terms of disordered eating. Not saying that your

998
00:44:35,000 --> 00:44:37,719
Speaker 1: teenager might have an eating disorder, but it can very

999
00:44:37,800 --> 00:44:40,600
Speaker 1: quickly go from a disordered eating pattern and wanting to

1000
00:44:40,640 --> 00:44:43,439
Speaker 1: be quote unquote healthy, and that healthy takes a couple

1001
00:44:43,480 --> 00:44:45,759
Speaker 1: of steps too far, and that goes down the path

1002
00:44:45,800 --> 00:44:47,560
Speaker 1: of disordered eating, which goes down the path of an

1003
00:44:47,560 --> 00:44:51,000
Speaker 1: eating disorder. So absolutely get a professional such as a

1004
00:44:51,040 --> 00:44:54,360
Speaker 1: dietician involved early to teach your children how to narish

1005
00:44:54,400 --> 00:44:57,000
Speaker 1: and fuel their bodies and not restrict them or diet

1006
00:44:57,040 --> 00:45:00,160
Speaker 1: them or follow other online social media influences. And there

1007
00:45:00,239 --> 00:45:02,680
Speaker 1: is a very big vegan and plant based push online

1008
00:45:02,719 --> 00:45:04,520
Speaker 1: at the moment. I'm not saying that it's a bad

1009
00:45:04,560 --> 00:45:07,200
Speaker 1: thing to be plant based, but you can absolutely do

1010
00:45:07,280 --> 00:45:10,040
Speaker 1: it wrong and cause more harm than good. So do

1011
00:45:10,200 --> 00:45:13,239
Speaker 1: not let your teenage girls in particular cut out a

1012
00:45:13,320 --> 00:45:16,560
Speaker 1: lot of nutrients without the support of a professional. So

1013
00:45:16,719 --> 00:45:20,200
Speaker 1: incredibly important, one hundred percent. What aful? All right, well, Susie.

1014
00:45:20,280 --> 00:45:22,239
Speaker 1: That brings us to the end of the Nutrition Catch

1015
00:45:22,320 --> 00:45:25,080
Speaker 1: for another week. It's sad, but we'll be in your

1016
00:45:25,120 --> 00:45:27,680
Speaker 1: inbox next week, guys, So if you haven't done so already,

1017
00:45:27,880 --> 00:45:30,080
Speaker 1: please don't forget to subscribe. So a lot of the

1018
00:45:30,600 --> 00:45:33,160
Speaker 1: rankings in the charts are actually based on subscription, So

1019
00:45:33,200 --> 00:45:35,040
Speaker 1: if you love us and you listen to us every week,

1020
00:45:35,320 --> 00:45:38,239
Speaker 1: please make sure you a subscribe to the podcast because

1021
00:45:38,280 --> 00:45:40,279
Speaker 1: that actually helps boost us in the charts, and the

1022
00:45:40,400 --> 00:45:42,239
Speaker 1: higher we are in the chants, the more people that

1023
00:45:42,320 --> 00:45:44,360
Speaker 1: we can reach and the more we can continue on

1024
00:45:44,520 --> 00:45:46,600
Speaker 1: with this podcast. So make sure you give us a

1025
00:45:46,640 --> 00:45:50,040
Speaker 1: follow at the Nutrition Cap podcast on Facebook and Instagram.

1026
00:45:50,760 --> 00:45:53,200
Speaker 1: Shoot us through any questions, make sure you comment on

1027
00:45:53,280 --> 00:45:55,480
Speaker 1: our posts and let us know if you're enjoying the episodes,

1028
00:45:55,560 --> 00:45:57,919
Speaker 1: what your favorite part is, and if you've got any

1029
00:45:58,160 --> 00:46:00,920
Speaker 1: suggestions for future episodes, please let us know and we

1030
00:46:00,960 --> 00:46:04,040
Speaker 1: will be in your inbox Sunday morning next week, and

1031
00:46:04,320 --> 00:46:05,160
Speaker 1: thank you for listening.

1032
00:46:05,440 --> 00:46:06,160
Speaker 3: Have a great week.