1 00:00:00,760 --> 00:00:04,080 Speaker 1: Do you sometimes look in the mirror and don't recognize yourself? 2 00:00:04,680 --> 00:00:06,720 Speaker 1: Do you sometimes think how could I have got so 3 00:00:06,880 --> 00:00:07,880 Speaker 1: old so quickly? 4 00:00:08,560 --> 00:00:09,560 Speaker 2: And then maybe you try and. 5 00:00:09,600 --> 00:00:13,200 Speaker 1: Drink loads of water, add some collagen to your supplement regime, 6 00:00:13,280 --> 00:00:16,759 Speaker 1: and keep avoiding the sun, anything to help. 7 00:00:16,600 --> 00:00:18,160 Speaker 2: The negative effects of aging. 8 00:00:18,840 --> 00:00:21,120 Speaker 1: And on today's episode of The Nutrition Couch, we've got 9 00:00:21,160 --> 00:00:24,160 Speaker 1: some brand new research to show that there are two 10 00:00:24,480 --> 00:00:28,280 Speaker 1: key times in our lives when aging is accelerated, and 11 00:00:28,320 --> 00:00:31,760 Speaker 1: most importantly, we share the dietary changes to make now 12 00:00:31,920 --> 00:00:33,400 Speaker 1: to minimize these effects. 13 00:00:33,760 --> 00:00:36,800 Speaker 2: I am Susiburrow and I'm Leanne Wood, and. 14 00:00:36,720 --> 00:00:39,400 Speaker 1: Together we bring you The Nutrition Couch, the weekly podcast 15 00:00:39,400 --> 00:00:41,159 Speaker 1: that keeps you up to date on everything you need 16 00:00:41,200 --> 00:00:43,559 Speaker 1: to know in the world of nutrition as well as 17 00:00:43,920 --> 00:00:45,560 Speaker 1: aging or anti aging. 18 00:00:46,000 --> 00:00:46,959 Speaker 2: Today we also have. 19 00:00:46,920 --> 00:00:50,559 Speaker 1: Some new research on the link between constipation and heart disease. 20 00:00:51,360 --> 00:00:54,360 Speaker 1: We have found a brand new juice in the supermarket 21 00:00:54,640 --> 00:00:57,040 Speaker 1: that you may need to add to your regime, particularly 22 00:00:57,120 --> 00:00:58,240 Speaker 1: if you've got information. 23 00:00:58,960 --> 00:00:59,960 Speaker 2: And our listener. 24 00:00:59,720 --> 00:01:02,400 Speaker 1: Question is all about the best things or the best 25 00:01:02,400 --> 00:01:06,520 Speaker 1: cookware to use when you're cooking at home. So Leanne, 26 00:01:06,840 --> 00:01:11,080 Speaker 1: I am significantly older than you, which I'm frequently reminded 27 00:01:11,080 --> 00:01:12,840 Speaker 1: of when we come face to face and I see 28 00:01:12,880 --> 00:01:15,760 Speaker 1: the much larger amounts of collagen that still seem to 29 00:01:15,800 --> 00:01:19,040 Speaker 1: be present in your face, and I'll say to you, 30 00:01:19,040 --> 00:01:23,480 Speaker 1: your time is coming, because I clearly remember about two 31 00:01:23,560 --> 00:01:25,800 Speaker 1: or three years ago, I looked in the mirror one 32 00:01:25,840 --> 00:01:28,240 Speaker 1: day and I thought, what has happened to my face? 33 00:01:28,480 --> 00:01:31,479 Speaker 2: Half of it seems to have fallen off. And this 34 00:01:31,560 --> 00:01:32,479 Speaker 2: research that we've just. 35 00:01:32,440 --> 00:01:36,520 Speaker 1: Come across, which was international research published a few weeks ago, has. 36 00:01:36,360 --> 00:01:39,039 Speaker 2: Really explained that. To me, what may be going on. 37 00:01:39,840 --> 00:01:43,080 Speaker 1: Is that researchers and sort of pure scientific researchers have 38 00:01:43,160 --> 00:01:47,280 Speaker 1: identified that there are two key periods in our lives 39 00:01:47,319 --> 00:01:51,280 Speaker 1: when they've analyzed the lifestyle and diets and bloods and 40 00:01:51,640 --> 00:01:53,720 Speaker 1: hormones of people across the lifespan. 41 00:01:53,800 --> 00:01:55,840 Speaker 2: And I'll go through the research at in the moment, 42 00:01:56,800 --> 00:01:58,360 Speaker 2: two pertinent. 43 00:01:57,920 --> 00:02:02,520 Speaker 1: Time periods were basically, age is rapidly accelerated, so it's 44 00:02:02,640 --> 00:02:04,680 Speaker 1: not a gradual process. 45 00:02:04,840 --> 00:02:07,120 Speaker 2: What they seem is that the body has two kinds. 46 00:02:06,920 --> 00:02:10,160 Speaker 1: Of clocks that tick off, and all of a sudden, 47 00:02:10,200 --> 00:02:12,960 Speaker 1: a lot of those molecules and hormones and things change, 48 00:02:13,440 --> 00:02:15,600 Speaker 1: and that really can affect the way we look the 49 00:02:15,639 --> 00:02:18,440 Speaker 1: way our body composition is the way we feel. 50 00:02:18,080 --> 00:02:19,240 Speaker 2: Our energy levels. 51 00:02:19,680 --> 00:02:22,160 Speaker 1: And I just thought, how fantastic because at such specific 52 00:02:22,240 --> 00:02:24,800 Speaker 1: times and very relevant for our listeners, because even if 53 00:02:24,840 --> 00:02:28,680 Speaker 1: you are thirty five or whether you're sixty five, it 54 00:02:28,720 --> 00:02:32,000 Speaker 1: will have some take home points in terms of changes 55 00:02:32,040 --> 00:02:35,400 Speaker 1: to make now to preempt that time and be basically 56 00:02:35,480 --> 00:02:38,080 Speaker 1: on top of aging. Because, as we've spoken about many times, 57 00:02:38,560 --> 00:02:41,640 Speaker 1: ideally these populations of women, and we primarily talk to 58 00:02:41,639 --> 00:02:44,880 Speaker 1: women in our work, will live really long lives, you know, 59 00:02:44,960 --> 00:02:48,440 Speaker 1: ideally eighty ninety one hundred, and so if you're thinking 60 00:02:48,440 --> 00:02:51,440 Speaker 1: that you're aging at forty or sixty, obviously you want 61 00:02:51,480 --> 00:02:53,760 Speaker 1: to do what you can to minimize the negative effects 62 00:02:53,800 --> 00:02:56,520 Speaker 1: of aging, whether it's weight gain which can inhibit movement, 63 00:02:57,080 --> 00:03:00,600 Speaker 1: joint pain, damage to our bones, loss of muscle, tis issue. 64 00:03:00,800 --> 00:03:04,480 Speaker 1: So I think in terms of aging, well, it's really 65 00:03:04,560 --> 00:03:07,360 Speaker 1: interesting times. And I have to also say, whenever you 66 00:03:07,480 --> 00:03:12,520 Speaker 1: go to a Dietitian conference, I often think to myself, 67 00:03:12,680 --> 00:03:15,839 Speaker 1: of these women age, well, you know, because you get 68 00:03:15,840 --> 00:03:18,200 Speaker 1: in a Dietitian conference, you might get you know, five 69 00:03:18,280 --> 00:03:20,840 Speaker 1: hundred six hundred women of all different ages. You know, 70 00:03:20,880 --> 00:03:22,720 Speaker 1: you get twenty year olds and then you get dietitians 71 00:03:22,720 --> 00:03:25,600 Speaker 1: who are still sixty seventy even older, and I always 72 00:03:25,600 --> 00:03:27,480 Speaker 1: sort of think to myself, but they look good, and 73 00:03:27,520 --> 00:03:29,600 Speaker 1: there's no doubt in my mind they look good because 74 00:03:29,600 --> 00:03:32,440 Speaker 1: they've always had a diet generally that is extremely high 75 00:03:32,520 --> 00:03:34,760 Speaker 1: in vegetable It is probably much higher than the average. 76 00:03:34,480 --> 00:03:36,400 Speaker 2: Population, as well as a good diet in general. 77 00:03:36,720 --> 00:03:39,000 Speaker 1: So that always reminds me that, you know, one of 78 00:03:39,040 --> 00:03:41,120 Speaker 1: the things is those daily food choices. 79 00:03:41,440 --> 00:03:43,960 Speaker 2: Let me go through this references because it's really interesting. 80 00:03:44,520 --> 00:03:46,960 Speaker 1: It was a study of a large group of people 81 00:03:47,240 --> 00:03:51,320 Speaker 1: and it was published in the journal Nature Aging, and 82 00:03:51,560 --> 00:03:54,640 Speaker 1: it had a look at one hundred and eight volunteers 83 00:03:54,640 --> 00:03:56,839 Speaker 1: who had to look at their blood and still samples, 84 00:03:57,480 --> 00:04:01,440 Speaker 1: oral and nasal swabs for over seven year period, and 85 00:04:01,520 --> 00:04:03,680 Speaker 1: it was looking at one hundred and thirty five thousand 86 00:04:03,720 --> 00:04:07,600 Speaker 1: different molecules, so the proteins, the DNAs, the microbes in 87 00:04:07,600 --> 00:04:11,440 Speaker 1: our ghash. And they found there were two key periods 88 00:04:11,480 --> 00:04:15,160 Speaker 1: with all these changes across that data set where a 89 00:04:15,200 --> 00:04:18,000 Speaker 1: lot of these pro inflammatory markers spike. 90 00:04:18,200 --> 00:04:20,080 Speaker 2: So the first was the mid forties. 91 00:04:20,800 --> 00:04:23,480 Speaker 1: Now, of course the women listening are thinking, oh, well, 92 00:04:23,480 --> 00:04:27,279 Speaker 1: that's the menopausal changes reducing estrogen over time losing the 93 00:04:27,279 --> 00:04:30,279 Speaker 1: protective effect. But they also found that in men as well, 94 00:04:30,680 --> 00:04:33,200 Speaker 1: so it wasn't just women, it was men. Mid forties 95 00:04:33,200 --> 00:04:35,440 Speaker 1: were where we saw a distinct change, and. 96 00:04:35,520 --> 00:04:37,120 Speaker 2: Also around sixty. 97 00:04:38,320 --> 00:04:41,600 Speaker 1: So when it comes to age related to generation, so 98 00:04:41,720 --> 00:04:46,839 Speaker 1: things like neurodeclient, Alzheimer's disease, heart disease respectors. Yes, some 99 00:04:46,960 --> 00:04:49,880 Speaker 1: hormones are involved, which links to perimenopause and mid forties. 100 00:04:49,880 --> 00:04:52,360 Speaker 1: That's certainly across the board for all of us. It's 101 00:04:52,440 --> 00:04:55,120 Speaker 1: relevant in terms of pro inflammatory markers and the body 102 00:04:55,160 --> 00:04:57,720 Speaker 1: sort of starts and I think probably because you know 103 00:04:57,839 --> 00:05:00,560 Speaker 1: that's generally where reproduction is for a while of people, 104 00:05:01,160 --> 00:05:04,040 Speaker 1: and for some other reason around sixty again, it all 105 00:05:04,080 --> 00:05:07,120 Speaker 1: seems to kick off. So it doesn't help us in 106 00:05:07,160 --> 00:05:09,560 Speaker 1: a sense. We can't change that. It's not like eating 107 00:05:09,800 --> 00:05:11,880 Speaker 1: you know, three cups of vegetables a day is going 108 00:05:11,920 --> 00:05:13,119 Speaker 1: to delay it by three years. 109 00:05:13,160 --> 00:05:14,680 Speaker 2: We don't have that kind of data. 110 00:05:15,360 --> 00:05:18,040 Speaker 1: But what it does tell us is that it's much 111 00:05:18,040 --> 00:05:20,680 Speaker 1: better to be prepared for those changes and pre empt 112 00:05:20,760 --> 00:05:23,200 Speaker 1: them then wait until you're fifty in of gain ten 113 00:05:23,279 --> 00:05:25,080 Speaker 1: or twenty kilos and think, oh no, it's time to 114 00:05:25,120 --> 00:05:28,480 Speaker 1: make some changes. So for me, the key sort of 115 00:05:28,560 --> 00:05:30,760 Speaker 1: take home points from that knowing that these are the 116 00:05:30,800 --> 00:05:33,320 Speaker 1: times that you will notice distinct changes in your body. 117 00:05:33,680 --> 00:05:36,200 Speaker 1: You will notice that your metabolism is not as good 118 00:05:36,240 --> 00:05:39,160 Speaker 1: as it used to be. You don't metabolize fats as efficiently, 119 00:05:39,160 --> 00:05:42,560 Speaker 1: you don't metabolize alcohol and caffeine as efficiently. That was 120 00:05:42,600 --> 00:05:46,560 Speaker 1: also findings of this study is to be on top 121 00:05:46,600 --> 00:05:49,000 Speaker 1: of those changes. So the first take home message from 122 00:05:49,000 --> 00:05:51,640 Speaker 1: that for me is for all of us men and women, 123 00:05:52,160 --> 00:05:53,920 Speaker 1: you've got to keep an eye on that waste measurement. 124 00:05:54,600 --> 00:05:56,680 Speaker 1: And that was just reiterated to me with a client 125 00:05:56,760 --> 00:05:58,400 Speaker 1: yesterday who has lost a lot of weight. She's only 126 00:05:58,400 --> 00:06:01,320 Speaker 1: needs small clients. She's lost already, said and kilos her 127 00:06:01,480 --> 00:06:04,480 Speaker 1: waists dropped from I think eighty nine centimeters to eighty one, 128 00:06:04,880 --> 00:06:07,479 Speaker 1: but it is still on the high side for her. 129 00:06:08,240 --> 00:06:11,400 Speaker 1: And I think if we as we move through those years, 130 00:06:11,480 --> 00:06:14,000 Speaker 1: you know, maybe you finish having your kids, you sort 131 00:06:14,000 --> 00:06:15,880 Speaker 1: of back on track with your own health and fitness 132 00:06:15,880 --> 00:06:18,279 Speaker 1: after you get through it looking after little kids, it's 133 00:06:18,320 --> 00:06:20,000 Speaker 1: like you want to be paying attention that you're not 134 00:06:20,000 --> 00:06:22,720 Speaker 1: getting that creep because it's so much easier to prevent 135 00:06:22,800 --> 00:06:24,640 Speaker 1: it than to try and get it off when it's 136 00:06:24,640 --> 00:06:27,160 Speaker 1: there with those hormone changes. So as soon as you 137 00:06:27,240 --> 00:06:29,760 Speaker 1: hit your forties and certainly moving towards the mid forties, 138 00:06:30,040 --> 00:06:32,240 Speaker 1: don't think to yourself, oh my mom didn't go through 139 00:06:32,240 --> 00:06:34,880 Speaker 1: menopause till she was fifty five, I'm okay, Or my 140 00:06:34,960 --> 00:06:38,839 Speaker 1: weight hasn't changed, be onto it very early. It's also 141 00:06:38,920 --> 00:06:44,080 Speaker 1: the time to definitely incorporate a structured resistance program in 142 00:06:44,120 --> 00:06:44,840 Speaker 1: your regime. 143 00:06:44,920 --> 00:06:45,160 Speaker 2: Now. 144 00:06:45,360 --> 00:06:46,800 Speaker 1: I'm not saying you need to go to the gym 145 00:06:46,839 --> 00:06:49,200 Speaker 1: three times a week in the heavyweights. I'm saying that 146 00:06:49,279 --> 00:06:53,200 Speaker 1: if you regularly just walk, start to integrate some form 147 00:06:53,240 --> 00:06:56,960 Speaker 1: of resistance training, whether it's wearing a vest with weights 148 00:06:57,000 --> 00:06:59,400 Speaker 1: when you walk, whether it's seeing a personal trainer once 149 00:06:59,440 --> 00:07:02,800 Speaker 1: a week, whether it's doing sort of specific training at 150 00:07:02,800 --> 00:07:05,120 Speaker 1: a gym, whether it's buying a video of pump and 151 00:07:05,160 --> 00:07:06,840 Speaker 1: doing it at home, even. 152 00:07:06,720 --> 00:07:07,479 Speaker 2: Just once a week. 153 00:07:07,560 --> 00:07:09,880 Speaker 1: You're going to get that benefit and your body in 154 00:07:09,960 --> 00:07:12,880 Speaker 1: terms of protecting muscle mass loss, which is probably the 155 00:07:12,920 --> 00:07:15,480 Speaker 1: biggest reason we shore it see a shift in metabolism. 156 00:07:16,120 --> 00:07:18,880 Speaker 1: And the third key area that I think we all 157 00:07:18,920 --> 00:07:21,480 Speaker 1: can benefit from, and probably that thing that the dieticians 158 00:07:21,480 --> 00:07:24,880 Speaker 1: do naturally, you've got to really focus on those key 159 00:07:25,000 --> 00:07:28,960 Speaker 1: nutrients that we know protect the body cells from damage, 160 00:07:29,120 --> 00:07:33,200 Speaker 1: because it's a damaging, aging cell that will make your 161 00:07:33,320 --> 00:07:37,000 Speaker 1: physical appearance worse more quickly. It's you're not getting a 162 00:07:37,000 --> 00:07:40,000 Speaker 1: good enough, good quality protein and if you're not getting 163 00:07:40,120 --> 00:07:43,040 Speaker 1: enough of those high antioxidants foods and living a stressful life. 164 00:07:43,040 --> 00:07:45,320 Speaker 1: So I'm not talking about having veggies at night. I'm 165 00:07:45,360 --> 00:07:46,560 Speaker 1: talking about having. 166 00:07:46,280 --> 00:07:48,880 Speaker 2: Two to three serves of leafy greens every single day. 167 00:07:49,200 --> 00:07:52,440 Speaker 1: I'm talking about having, you know, the recommended or Mediterranean 168 00:07:52,480 --> 00:07:55,160 Speaker 1: style seven to ten serves of brightly colored fresh fruits 169 00:07:55,240 --> 00:07:56,760 Speaker 1: and vegetables every single day. 170 00:07:57,080 --> 00:07:58,600 Speaker 2: And that is what health professionals do. 171 00:07:58,760 --> 00:08:02,720 Speaker 1: Above and beyond, that is what we very proactively teach 172 00:08:02,760 --> 00:08:04,920 Speaker 1: our clients to be doing because we know that is 173 00:08:04,960 --> 00:08:07,880 Speaker 1: the foundation. And so often then we want to grab 174 00:08:07,920 --> 00:08:09,440 Speaker 1: a pill, we want to grab a supplement, we want 175 00:08:09,480 --> 00:08:10,720 Speaker 1: to start Oh we're going to start the college, and 176 00:08:10,800 --> 00:08:12,840 Speaker 1: now it's too late to start the college. And you've 177 00:08:12,840 --> 00:08:15,240 Speaker 1: got to start it early so that you prevent the 178 00:08:15,320 --> 00:08:19,119 Speaker 1: losses happening. And that's where that platform diet is so 179 00:08:19,120 --> 00:08:21,800 Speaker 1: so important. So it's making sure every single day you're 180 00:08:21,800 --> 00:08:24,880 Speaker 1: getting those nutrients because that is when you will will 181 00:08:24,920 --> 00:08:28,320 Speaker 1: slow down that process. It's too late once you're reacting 182 00:08:28,360 --> 00:08:30,239 Speaker 1: in your mid forties. You've got to do it earlier. 183 00:08:31,480 --> 00:08:33,160 Speaker 3: And I thought it was a really interesting study as 184 00:08:33,160 --> 00:08:34,880 Speaker 3: well because it did sort of tell us what we 185 00:08:34,920 --> 00:08:37,920 Speaker 3: know and anecdotally what clients say to us. Like I 186 00:08:38,000 --> 00:08:39,560 Speaker 3: work with a lot of clients we're sort of in 187 00:08:39,600 --> 00:08:42,120 Speaker 3: that mid thirties to mid forty age group, and they 188 00:08:42,120 --> 00:08:44,040 Speaker 3: often say to me, you know, I've come to you 189 00:08:44,080 --> 00:08:45,920 Speaker 3: to help you lose little bit of weight because what 190 00:08:45,960 --> 00:08:48,120 Speaker 3: I used to do in my twenties it doesn't work anymore. 191 00:08:48,160 --> 00:08:50,200 Speaker 3: And how many times as dieticians do we hear that 192 00:08:50,240 --> 00:08:52,079 Speaker 3: what I used to do when I was younger doesn't 193 00:08:52,080 --> 00:08:56,360 Speaker 3: work anymore. And sure, hormones absolutely play a key part 194 00:08:56,400 --> 00:08:58,880 Speaker 3: in this. But what this data set and you mentioned before, 195 00:08:58,920 --> 00:09:02,439 Speaker 3: Susie showed which is really interesting, was that these similar 196 00:09:02,480 --> 00:09:05,040 Speaker 3: shifts are happening in men in their mid forties too. 197 00:09:05,160 --> 00:09:08,000 Speaker 3: So certainly women at are a bigger disadvantage because we 198 00:09:08,080 --> 00:09:10,520 Speaker 3: have the influence of hormones. A lot of women are 199 00:09:10,520 --> 00:09:13,480 Speaker 3: starting those PERI years in their early forties as well, 200 00:09:13,679 --> 00:09:15,840 Speaker 3: but we also have some of these effects of just 201 00:09:16,040 --> 00:09:18,760 Speaker 3: general aging as well. And we also know that the 202 00:09:18,800 --> 00:09:22,120 Speaker 3: research shows that past the age of forty, muscle mass 203 00:09:22,160 --> 00:09:24,720 Speaker 3: tends to drop off by that one to two percent. 204 00:09:24,400 --> 00:09:24,840 Speaker 2: Of a year. 205 00:09:25,040 --> 00:09:27,120 Speaker 3: So it's really that key. If you don't use it, 206 00:09:27,160 --> 00:09:30,360 Speaker 3: you're going to lose it. So resistance training, weight based training, 207 00:09:30,360 --> 00:09:32,520 Speaker 3: and if you don't love getting into the gym or 208 00:09:32,559 --> 00:09:35,760 Speaker 3: doing something yourself at home. My mum, Sophie shout out 209 00:09:35,800 --> 00:09:37,960 Speaker 3: to Sophie. She off and listens to the podcast. Who 210 00:09:38,000 --> 00:09:41,120 Speaker 3: is a very very healthy human. She plays squash three 211 00:09:41,200 --> 00:09:43,080 Speaker 3: or four times a week and that can be a 212 00:09:43,160 --> 00:09:45,560 Speaker 3: form of I guess resistance based training because you're hitting 213 00:09:45,600 --> 00:09:49,040 Speaker 3: that little black rubber ball so hard, and she's got 214 00:09:49,080 --> 00:09:51,280 Speaker 3: some really good little muscles. She's only a tiny human, 215 00:09:51,480 --> 00:09:53,520 Speaker 3: but you know she does the little things and she's 216 00:09:53,559 --> 00:09:55,360 Speaker 3: got some little arm weights that she does at home, 217 00:09:55,400 --> 00:09:58,200 Speaker 3: and she understands all of these, you know, important things 218 00:09:58,200 --> 00:09:59,760 Speaker 3: that she needs to be doing. You know she's well 219 00:09:59,760 --> 00:10:03,080 Speaker 3: past so forties, but these key messages they start early. 220 00:10:03,120 --> 00:10:05,480 Speaker 3: Don't wait, like Susie said, until you're in your fifties 221 00:10:05,600 --> 00:10:07,920 Speaker 3: or in your sixties and you think, oh, what should 222 00:10:07,960 --> 00:10:10,720 Speaker 3: I be doing? It's the key time to really be 223 00:10:10,800 --> 00:10:13,800 Speaker 3: focusing on our health and on things like anti aging, 224 00:10:13,920 --> 00:10:17,839 Speaker 3: anti inflammatory style diets, the correct type of training where 225 00:10:17,920 --> 00:10:19,720 Speaker 3: so many of my ladies are like, oh, I'm getting 226 00:10:19,720 --> 00:10:21,680 Speaker 3: some extra steps in and I do my pilates, and 227 00:10:21,720 --> 00:10:23,880 Speaker 3: I'm like, that's amazing, But we need to get you 228 00:10:23,960 --> 00:10:26,680 Speaker 3: lifting a little bit of heavier weight to not only 229 00:10:26,679 --> 00:10:29,120 Speaker 3: build that muscle mass, but just to preserve it as 230 00:10:29,160 --> 00:10:32,160 Speaker 3: an absolute baseline as well. And then what I thought 231 00:10:32,200 --> 00:10:35,000 Speaker 3: was really interesting about this study as well. Susie mentioned 232 00:10:35,000 --> 00:10:37,240 Speaker 3: it was published in the journal of Nature Aging. If 233 00:10:37,240 --> 00:10:40,560 Speaker 3: anybody's interested in looking up the full research past the 234 00:10:40,640 --> 00:10:43,120 Speaker 3: age of sixty, what we sort of thought, well, I 235 00:10:43,120 --> 00:10:45,280 Speaker 3: guess what I've always thought as a dietitian was that 236 00:10:45,480 --> 00:10:48,720 Speaker 3: some of these more age related diseases such as Alzheimer's, 237 00:10:48,720 --> 00:10:51,720 Speaker 3: such as cudiovascular disease, a lot of these chronic diseases 238 00:10:51,760 --> 00:10:55,480 Speaker 3: sometimes as well, have this kind of slow incremental kind 239 00:10:55,520 --> 00:10:58,840 Speaker 3: of increase over time. But what this study really showed 240 00:10:58,920 --> 00:11:01,440 Speaker 3: was that once you hit about sixty, it's not this 241 00:11:01,559 --> 00:11:05,240 Speaker 3: slow incremental increase for a decade. There's really this quite 242 00:11:05,440 --> 00:11:09,600 Speaker 3: steep uptick of increases in diseases such as Alzheimer's and 243 00:11:09,640 --> 00:11:12,880 Speaker 3: such as cardiovascular disease. After the age of sixty, this 244 00:11:13,080 --> 00:11:16,480 Speaker 3: really steep uptick. So that's again really important things. There 245 00:11:16,520 --> 00:11:19,000 Speaker 3: are quite a few, you know, supplements and nutrition and 246 00:11:19,040 --> 00:11:21,520 Speaker 3: lifestyle things that you could be doing to help with 247 00:11:21,559 --> 00:11:25,199 Speaker 3: things such as cardiovascular disease and Alzheimer's disease. But don't 248 00:11:25,200 --> 00:11:28,480 Speaker 3: start it when you're sixty, because that's when the risk increases. 249 00:11:28,800 --> 00:11:31,440 Speaker 3: Really try to get onto it earlier so that it's 250 00:11:31,520 --> 00:11:34,360 Speaker 3: like a habit, it's a routine, it's really something that 251 00:11:34,440 --> 00:11:36,200 Speaker 3: you kind of do day in and day out. So 252 00:11:36,240 --> 00:11:38,280 Speaker 3: by the time you do here, you sixties, it's just 253 00:11:38,280 --> 00:11:40,520 Speaker 3: something that's ingrained in you and you're doing all of 254 00:11:40,559 --> 00:11:43,840 Speaker 3: the positive lifestyle and nutrition shifts that we want you 255 00:11:43,880 --> 00:11:46,160 Speaker 3: to be doing at that stage in your life as well. 256 00:11:46,320 --> 00:11:49,280 Speaker 3: So just another really interesting way to think about nutrition 257 00:11:49,360 --> 00:11:51,760 Speaker 3: and aging. And for some people. I always talk to 258 00:11:51,760 --> 00:11:55,559 Speaker 3: my clients about finding a deeper purpose or a deeper why. 259 00:11:55,800 --> 00:11:57,640 Speaker 3: It's all well and good to want to lose weight, 260 00:11:57,720 --> 00:12:00,240 Speaker 3: but you have to have a really deep purpose because 261 00:12:00,440 --> 00:12:01,920 Speaker 3: a lot of clients will say, oh, I'd like to 262 00:12:01,960 --> 00:12:04,400 Speaker 3: lose ten killers, but it's like why it's oh to 263 00:12:04,520 --> 00:12:06,680 Speaker 3: you know, to fit back into my clothes, and that's 264 00:12:06,679 --> 00:12:09,600 Speaker 3: all well and good for short term motivation, but if 265 00:12:09,640 --> 00:12:12,160 Speaker 3: you really want to keep that weight off long term, 266 00:12:12,200 --> 00:12:15,240 Speaker 3: you need to create the lifestyle habits that will allow 267 00:12:15,320 --> 00:12:17,520 Speaker 3: you to not only lose the weight, but to maintain 268 00:12:17,559 --> 00:12:20,720 Speaker 3: it long term and having a really deeper while purpose 269 00:12:20,800 --> 00:12:23,800 Speaker 3: that's linked to more health or you know, decreased risk 270 00:12:23,840 --> 00:12:26,679 Speaker 3: of diseases. I feel like it's a really strong motivator 271 00:12:26,720 --> 00:12:28,680 Speaker 3: long term. So I'm always really keen to get my 272 00:12:28,760 --> 00:12:31,560 Speaker 3: clients to not only think about the esthetic goals, if 273 00:12:31,600 --> 00:12:34,600 Speaker 3: that's what they're chasing, but also the more health related 274 00:12:34,640 --> 00:12:36,959 Speaker 3: goals and how they might age and how they want 275 00:12:37,000 --> 00:12:39,160 Speaker 3: to look like, you know, when they retire, or how 276 00:12:39,160 --> 00:12:41,199 Speaker 3: they want to feel how their body wants to move 277 00:12:41,559 --> 00:12:43,920 Speaker 3: by the time they spend their entire life working and 278 00:12:44,000 --> 00:12:46,000 Speaker 3: they get to, you know, mid sixties and they want 279 00:12:46,000 --> 00:12:48,160 Speaker 3: to retire, how do you want to retire. Do you 280 00:12:48,160 --> 00:12:50,720 Speaker 3: want to body that sort of you know, pre diabetic 281 00:12:50,760 --> 00:12:53,000 Speaker 3: hobbling around on a walking stick with bad back and 282 00:12:53,040 --> 00:12:55,200 Speaker 3: bad knees, or do you want a body that's able 283 00:12:55,200 --> 00:12:58,679 Speaker 3: to chase around after grandkids, enjoy the cruises around the 284 00:12:58,720 --> 00:13:01,600 Speaker 3: world and hike up amountain in Switzerland is that how 285 00:13:01,640 --> 00:13:04,240 Speaker 3: you want your body to perform? So think about you know, 286 00:13:04,400 --> 00:13:07,840 Speaker 3: nutrition and health and these healthy lifestyle habits we're doing now. 287 00:13:08,160 --> 00:13:10,280 Speaker 3: Think about that when you you know, might want to 288 00:13:10,320 --> 00:13:12,600 Speaker 3: retire later, or you're in your seventies and you're in 289 00:13:12,640 --> 00:13:14,800 Speaker 3: your eighties, do you want a full time care of 290 00:13:14,880 --> 00:13:17,280 Speaker 3: going around you know, the supermarket on you WHEELI wooker 291 00:13:17,559 --> 00:13:18,880 Speaker 3: or do you want to be like some of these 292 00:13:19,080 --> 00:13:21,640 Speaker 3: eighty nine year olds I see who are completely still 293 00:13:21,679 --> 00:13:24,280 Speaker 3: independent and you know, doing all the things and carrying 294 00:13:24,320 --> 00:13:26,760 Speaker 3: their own shopping bag. So we can choose what we 295 00:13:26,880 --> 00:13:29,920 Speaker 3: do now as foundation of good health and habits to 296 00:13:29,960 --> 00:13:32,960 Speaker 3: set us up for some healthier aging long term as well. 297 00:13:33,120 --> 00:13:36,559 Speaker 3: So just a really really cool research study. So good fine, sus. 298 00:13:36,760 --> 00:13:38,160 Speaker 2: Yeah, I loved it. I thought it was great. 299 00:13:38,200 --> 00:13:40,280 Speaker 1: And as I said, don't wait until you know you 300 00:13:40,320 --> 00:13:42,000 Speaker 1: look in the mirror and the face is falling off. 301 00:13:42,040 --> 00:13:43,679 Speaker 2: Get in about forty two and you'll be on the 302 00:13:43,720 --> 00:13:46,080 Speaker 2: right track. So we'll observerly and space over next few 303 00:13:46,160 --> 00:13:48,040 Speaker 2: years and see if she manages to keep things up 304 00:13:48,280 --> 00:13:48,719 Speaker 2: a bit more. 305 00:13:48,720 --> 00:13:51,240 Speaker 1: Particularly when she's having her daily collagen from our glow 306 00:13:51,280 --> 00:13:52,200 Speaker 1: Hop chocolate. 307 00:13:51,920 --> 00:13:55,120 Speaker 3: Range Yes with added vitamin Z and co and Zone 308 00:13:55,160 --> 00:13:59,320 Speaker 3: K ten, I might add, and then the next study 309 00:13:59,360 --> 00:14:01,480 Speaker 3: that we thought we're all full of the studies. This 310 00:14:01,520 --> 00:14:04,520 Speaker 3: week up we take a little closer look about is 311 00:14:04,559 --> 00:14:07,240 Speaker 3: constipation and heart disease. And certainly, you know, I'm sure 312 00:14:07,240 --> 00:14:09,320 Speaker 3: we've got a lot of Elvis fans listening to the 313 00:14:09,360 --> 00:14:11,880 Speaker 3: potty today. And if you put in the terms constipation 314 00:14:12,000 --> 00:14:15,520 Speaker 3: and heart attack into Google, clearly Elvis Presley's name crops up, 315 00:14:15,559 --> 00:14:18,079 Speaker 3: because rumor has it that's how he does. He was 316 00:14:18,120 --> 00:14:21,440 Speaker 3: straining incredibly hard on the toilet for an incredibly long time, 317 00:14:21,720 --> 00:14:23,960 Speaker 3: trying to get out a very hard poop and that 318 00:14:24,080 --> 00:14:27,720 Speaker 3: led to his fatal heart attack. I'm sure have you 319 00:14:27,800 --> 00:14:28,320 Speaker 3: never heard that? 320 00:14:28,560 --> 00:14:28,680 Speaker 2: What? 321 00:14:29,640 --> 00:14:33,560 Speaker 3: Wow, Susie, just go Google like Elvis Presley death. Yeah. 322 00:14:33,760 --> 00:14:33,960 Speaker 2: Yeah. 323 00:14:34,000 --> 00:14:36,000 Speaker 3: Apparently he did not have a very good diet, and 324 00:14:36,040 --> 00:14:39,200 Speaker 3: also I think there's quite a few other lifestyle things 325 00:14:39,200 --> 00:14:42,920 Speaker 3: that he liked to indulge in, very illicit things, and 326 00:14:42,960 --> 00:14:45,280 Speaker 3: I don't think that that helped. But the rumor has 327 00:14:45,320 --> 00:14:47,960 Speaker 3: it that he passed away because he was straining to 328 00:14:47,960 --> 00:14:50,160 Speaker 3: get out a very large bowel motion and the toilet 329 00:14:50,160 --> 00:14:52,000 Speaker 3: and he had a heart attack and that's where his 330 00:14:52,200 --> 00:14:54,240 Speaker 3: doctor found him. Was on the toilet. I can't believe 331 00:14:54,280 --> 00:14:55,000 Speaker 3: you've never heard of that. 332 00:14:55,480 --> 00:14:57,200 Speaker 2: I've never heard that, but it does. 333 00:14:57,280 --> 00:15:00,200 Speaker 1: You know, I've had other or people i've known who 334 00:15:00,200 --> 00:15:02,520 Speaker 1: had one had a stroke and he said it was 335 00:15:02,520 --> 00:15:06,240 Speaker 1: on the bathroom, on the toilet. So yes, anecdotally, it 336 00:15:06,240 --> 00:15:07,520 Speaker 1: has crossed my bath before. 337 00:15:08,200 --> 00:15:08,440 Speaker 2: Yeah. 338 00:15:08,480 --> 00:15:10,800 Speaker 3: Wow, Well no, I can't believe you've never heard of that. 339 00:15:10,840 --> 00:15:14,440 Speaker 3: I'm shocked. But anyway, this research study was really looking 340 00:15:14,480 --> 00:15:17,920 Speaker 3: at that link, like did constipation have an increase link 341 00:15:18,040 --> 00:15:20,080 Speaker 3: four risk of heart attacks? So it was a really 342 00:15:20,320 --> 00:15:23,280 Speaker 3: huge subset of people. So it was an Australian study. 343 00:15:23,480 --> 00:15:26,400 Speaker 3: It involved over half a million people, which is almost 344 00:15:26,440 --> 00:15:29,600 Speaker 3: unheard of, Like that's a huge population of people that 345 00:15:29,600 --> 00:15:33,480 Speaker 3: they're looking for. So five hundred and forty thousand people. Now, 346 00:15:33,520 --> 00:15:36,320 Speaker 3: these people in the research study were all over sixty 347 00:15:36,480 --> 00:15:38,480 Speaker 3: and they were all in hospital. So these are all 348 00:15:38,520 --> 00:15:41,920 Speaker 3: in patients admitted to hospital for a different range of conditions, 349 00:15:41,960 --> 00:15:44,280 Speaker 3: not just a heart attack, not just constipation, a whole 350 00:15:44,400 --> 00:15:46,680 Speaker 3: range of conditions. But what they did is they looked 351 00:15:46,720 --> 00:15:49,480 Speaker 3: at these five hundred and forty thousand people and they 352 00:15:49,520 --> 00:15:52,200 Speaker 3: looked at the conditions that they were in hospital for, 353 00:15:52,600 --> 00:15:56,040 Speaker 3: and they really compared their risk of heart attacks due 354 00:15:56,120 --> 00:16:00,320 Speaker 3: to their background with constipation, but also other condition They 355 00:16:00,320 --> 00:16:02,760 Speaker 3: looked at high blood pressure, they looked at strokes, and 356 00:16:02,760 --> 00:16:05,000 Speaker 3: they looked at a couple of other conditions as well, 357 00:16:05,280 --> 00:16:08,120 Speaker 3: and what they found that there was this increased risk 358 00:16:08,280 --> 00:16:11,920 Speaker 3: of heart attacks and strokes if you were constipated. Now, 359 00:16:12,000 --> 00:16:14,760 Speaker 3: it's not enough to kind of infer that to general 360 00:16:14,800 --> 00:16:17,720 Speaker 3: healthy adults, because these were sick people, they were in hospital, 361 00:16:17,760 --> 00:16:20,160 Speaker 3: and they were over sixty. But I do think that 362 00:16:20,200 --> 00:16:24,480 Speaker 3: it's just an interesting study because, as we know as dietitians, 363 00:16:24,520 --> 00:16:27,600 Speaker 3: people who do tend to and I'm definitely generalizing here, 364 00:16:27,840 --> 00:16:31,400 Speaker 3: but people who do tend to have constipation, higher blood pressure, 365 00:16:31,760 --> 00:16:34,720 Speaker 3: backgrounds of heart attacks and strokes do tend to have 366 00:16:34,800 --> 00:16:37,600 Speaker 3: poorer quality diets. So to me, that would make sense 367 00:16:37,640 --> 00:16:39,880 Speaker 3: that there's a link all sort of like an association 368 00:16:40,080 --> 00:16:44,560 Speaker 3: there anyway. But obviously they can't really put that total 369 00:16:44,640 --> 00:16:48,680 Speaker 3: link together because they were doing more of observational study 370 00:16:48,720 --> 00:16:50,920 Speaker 3: and they were saying that the link exists, but they 371 00:16:50,920 --> 00:16:53,320 Speaker 3: can't say one causes the other. So we certainly can't 372 00:16:53,360 --> 00:16:56,400 Speaker 3: say that having constipation will will give you a heart 373 00:16:56,400 --> 00:16:58,520 Speaker 3: attacker will give you a stroke. But there was certainly 374 00:16:58,560 --> 00:17:02,400 Speaker 3: a higher association between this group of people. And then 375 00:17:02,440 --> 00:17:04,879 Speaker 3: there was also another large Danish study that looked at 376 00:17:04,960 --> 00:17:07,880 Speaker 3: close to a million people and again they were either 377 00:17:07,960 --> 00:17:10,760 Speaker 3: in hospital as an inpatient or they were admitted to 378 00:17:10,800 --> 00:17:14,280 Speaker 3: an hospital outpatient clinic, so they'd finished their inpatient's stay 379 00:17:14,320 --> 00:17:16,600 Speaker 3: and they'd gone for follow up in an outpatient clinic 380 00:17:16,680 --> 00:17:19,560 Speaker 3: with a doctor or another you know, potentially allied health 381 00:17:19,600 --> 00:17:22,200 Speaker 3: specialty or a nurse, and they found that those people 382 00:17:22,240 --> 00:17:25,879 Speaker 3: as well who had a background of constipation also had 383 00:17:25,880 --> 00:17:28,480 Speaker 3: an increased risk of a heart attack and of a stroke. So, 384 00:17:28,840 --> 00:17:31,879 Speaker 3: I guess two studies with a huge subgroup of people 385 00:17:31,920 --> 00:17:35,400 Speaker 3: in both studies really clearly showing that that link there 386 00:17:35,480 --> 00:17:39,480 Speaker 3: does exist. But the relationship between constipation and an increased 387 00:17:39,520 --> 00:17:42,760 Speaker 3: risk for heart attacks and strokes is not, I guess 388 00:17:42,800 --> 00:17:46,359 Speaker 3: fully transferable to the healthy people outside of hospital. So 389 00:17:46,400 --> 00:17:49,320 Speaker 3: it's something to be aware of, particularly if you have had, 390 00:17:49,600 --> 00:17:53,199 Speaker 3: you know, admissions to hospital for things such as constipation, 391 00:17:53,320 --> 00:17:56,240 Speaker 3: for things such as high blood pressure. Potentially you've got 392 00:17:56,280 --> 00:17:58,359 Speaker 3: you know, a risk of sort of strokes in your family, 393 00:17:58,440 --> 00:18:00,800 Speaker 3: or you yourself have had a stroke a t I 394 00:18:00,800 --> 00:18:03,439 Speaker 3: think it's probably just something to be aware of as well. 395 00:18:03,680 --> 00:18:07,000 Speaker 3: And also the studies didn't confound for factors such as 396 00:18:07,160 --> 00:18:10,040 Speaker 3: utilizing drugs, so you know, if people had high blood pressure, 397 00:18:10,160 --> 00:18:12,480 Speaker 3: were you know, were they on different types of drugs 398 00:18:12,560 --> 00:18:14,359 Speaker 3: or not. That wasn't sort of gone through in the 399 00:18:14,400 --> 00:18:18,399 Speaker 3: research either, So not like a really clear cut research paper, 400 00:18:18,600 --> 00:18:21,600 Speaker 3: but just really showing that association, which I think it 401 00:18:21,600 --> 00:18:23,840 Speaker 3: would have been interesting if they then went through people's 402 00:18:23,840 --> 00:18:26,679 Speaker 3: you know, height, weight, BMI and dies. But obviously they 403 00:18:26,680 --> 00:18:28,960 Speaker 3: didn't break that down any further, but they did sort 404 00:18:28,960 --> 00:18:31,800 Speaker 3: of show that there was a link or an association there, 405 00:18:31,840 --> 00:18:35,199 Speaker 3: which I think as dietitians we would assume that. But 406 00:18:35,240 --> 00:18:37,679 Speaker 3: always good to sort of have these studies, particularly with 407 00:18:37,920 --> 00:18:41,480 Speaker 3: large amounts of people, to kind of you know, say 408 00:18:41,520 --> 00:18:44,680 Speaker 3: that what we know that link sort of still trends through. 409 00:18:45,160 --> 00:18:48,080 Speaker 1: Yeah, we know physiologically it makes sense, there's strong data, 410 00:18:48,119 --> 00:18:51,280 Speaker 1: but I think in terms of practical strategies, because whilst 411 00:18:51,320 --> 00:18:53,560 Speaker 1: if you have a diet pactic full of fresh fruiting 412 00:18:53,600 --> 00:18:56,440 Speaker 1: veggies and whole grains, when you have a dense grain 413 00:18:56,520 --> 00:18:59,119 Speaker 1: bread or you have cereal every day, you probably can 414 00:18:59,160 --> 00:19:01,760 Speaker 1: tick the box on die fiber. But when it comes 415 00:19:01,840 --> 00:19:05,080 Speaker 1: to men in particular or if you're what a sensitive 416 00:19:05,119 --> 00:19:07,080 Speaker 1: tummy and don't eat a lot of salad or beg 417 00:19:07,200 --> 00:19:09,480 Speaker 1: or you don't love it, you might not eat. 418 00:19:09,359 --> 00:19:10,399 Speaker 2: Much cereal or bread. 419 00:19:10,440 --> 00:19:12,639 Speaker 1: You're probably a lot lower than the thirty grams have 420 00:19:12,680 --> 00:19:15,679 Speaker 1: recommended fiber daily for optimal health when it comes to 421 00:19:15,760 --> 00:19:18,040 Speaker 1: digestion and some of these disease risks. 422 00:19:18,240 --> 00:19:20,000 Speaker 2: So I think that there's a real role. 423 00:19:20,400 --> 00:19:22,719 Speaker 1: And I was reminded of this with a friend recently 424 00:19:22,720 --> 00:19:25,720 Speaker 1: who said she'd use them quite aggressively when she was losing. 425 00:19:25,480 --> 00:19:26,720 Speaker 2: Weight and not eating a lot. 426 00:19:27,560 --> 00:19:29,800 Speaker 1: Is the fiber sachets you get from the pharmacy, so 427 00:19:29,880 --> 00:19:32,040 Speaker 1: that Meta Mucil have got one, Benny Fiber have got one, 428 00:19:32,040 --> 00:19:33,360 Speaker 1: and it's something you can add. 429 00:19:34,040 --> 00:19:36,240 Speaker 2: Can you add them to hot drinks? I'm not sure. No. 430 00:19:36,359 --> 00:19:38,960 Speaker 3: The consistency not Madame Mucil. That's a little grainy at 431 00:19:38,960 --> 00:19:41,120 Speaker 3: Benny Fiber, I think is supposed to be more like invisible. 432 00:19:41,160 --> 00:19:42,920 Speaker 3: You can definitely stirred it and it's a little bit 433 00:19:42,920 --> 00:19:43,400 Speaker 3: better and. 434 00:19:43,359 --> 00:19:45,160 Speaker 2: You can add it to suit. Yeah. 435 00:19:45,359 --> 00:19:47,600 Speaker 1: Yeah, I think the people who are a vulnerable or 436 00:19:47,640 --> 00:19:49,719 Speaker 1: prone to constipation, that can be as simple. You've got 437 00:19:49,720 --> 00:19:53,360 Speaker 1: a long, large bough, all different reasons. I think that's 438 00:19:53,359 --> 00:19:55,119 Speaker 1: a worthwhile investment. You know, you can get them from 439 00:19:55,119 --> 00:19:56,919 Speaker 1: the pharmacy. You know that each day you add that, 440 00:19:56,960 --> 00:19:59,280 Speaker 1: you get a nice dose. It's usually soluble fiber. I 441 00:19:59,280 --> 00:20:02,280 Speaker 1: think in those mixed and it's just a daily routine. 442 00:20:02,280 --> 00:20:03,960 Speaker 1: You might have a shake each morning, you could add 443 00:20:03,960 --> 00:20:06,520 Speaker 1: that in and just part of that daily ritual. So 444 00:20:06,560 --> 00:20:08,520 Speaker 1: I think that's a real place for those kind of 445 00:20:08,520 --> 00:20:12,240 Speaker 1: supplementary products that can give you not as good as 446 00:20:12,240 --> 00:20:14,879 Speaker 1: the fresh food, but at least you're taking the box 447 00:20:14,920 --> 00:20:17,439 Speaker 1: on that key nutrient that hopefully will help you know, 448 00:20:17,480 --> 00:20:20,760 Speaker 1: with VOWE motions more frequently and leave you less predisposed 449 00:20:21,240 --> 00:20:24,440 Speaker 1: to that, you know, I guess, you know conservation, which 450 00:20:24,480 --> 00:20:27,200 Speaker 1: leads to straining in that intricate link there with particularly 451 00:20:27,240 --> 00:20:27,960 Speaker 1: I guess people who. 452 00:20:27,880 --> 00:20:29,119 Speaker 2: Don't move a lot as well. 453 00:20:29,440 --> 00:20:31,480 Speaker 1: So yeah, they're in the pharmacy and they're affordable, and 454 00:20:31,560 --> 00:20:34,160 Speaker 1: there's certainly something you could add daily, if not twice daily, 455 00:20:34,200 --> 00:20:36,240 Speaker 1: to get a really good dose of fiber. If you 456 00:20:36,280 --> 00:20:38,240 Speaker 1: know you have a low appetite, or your husband doesn't 457 00:20:38,320 --> 00:20:40,399 Speaker 1: get fresh food or for whatever reason. 458 00:20:40,840 --> 00:20:43,440 Speaker 2: I would certainly use products like that in that context. 459 00:20:43,880 --> 00:20:46,359 Speaker 3: And you definitely want to stick with those more plant 460 00:20:46,400 --> 00:20:50,160 Speaker 3: based sobal types of natural fibers supplements versus things like laxatives. 461 00:20:50,160 --> 00:20:52,520 Speaker 3: You know, laxative would be kind of a last result 462 00:20:52,560 --> 00:20:54,480 Speaker 3: for me under the guidance of a doctor or a 463 00:20:54,480 --> 00:20:56,679 Speaker 3: gastra or a dietitian, because we do know that we 464 00:20:56,800 --> 00:20:59,280 Speaker 3: do not want to use things like laxatives long term. 465 00:20:59,359 --> 00:21:02,240 Speaker 3: They're not really for our bout the muscles long term. 466 00:21:02,320 --> 00:21:05,119 Speaker 3: So something like using cilium husk or meta muscle or 467 00:21:05,119 --> 00:21:08,439 Speaker 3: beni fiber can be quite safe longer term because it 468 00:21:08,480 --> 00:21:11,240 Speaker 3: is more of that natural type of fiber supplement versus 469 00:21:11,359 --> 00:21:14,840 Speaker 3: using something like you know, movercla relaxative, which we would 470 00:21:14,880 --> 00:21:17,760 Speaker 3: never really recommend unless you're under that really strict guidance 471 00:21:17,800 --> 00:21:20,760 Speaker 3: of say like a Gasho entrologist. But the difference between 472 00:21:20,880 --> 00:21:23,800 Speaker 3: meta muslin beni fiber is the main ingredient. So benny 473 00:21:23,800 --> 00:21:27,800 Speaker 3: fiber from memory is based on wheat dextrin and metamucule 474 00:21:27,920 --> 00:21:29,639 Speaker 3: is based on cilium husk, And if you look at 475 00:21:29,640 --> 00:21:33,560 Speaker 3: the bulk of the research around the constipation and the research, 476 00:21:33,760 --> 00:21:36,840 Speaker 3: it's really been found that cilium husk as an active 477 00:21:37,000 --> 00:21:39,600 Speaker 3: ingredient is very beneficial. So my preference is almost to 478 00:21:39,680 --> 00:21:42,400 Speaker 3: use meta mucile, but a lot of the times it's flavored, 479 00:21:42,440 --> 00:21:44,840 Speaker 3: so it's a very you know, it's using artificial sweetness. 480 00:21:44,720 --> 00:21:47,439 Speaker 3: It's very sweet. It's very overpowering. I like my clients 481 00:21:47,440 --> 00:21:50,000 Speaker 3: to have just the natural flavored one, but sometimes the 482 00:21:50,040 --> 00:21:52,040 Speaker 3: texture of it can be a little bit more coarse 483 00:21:52,400 --> 00:21:54,879 Speaker 3: than something like Benni fibers. So I do have some 484 00:21:54,920 --> 00:21:57,560 Speaker 3: clients who do prefer to use something like Benny fiber 485 00:21:57,760 --> 00:22:00,560 Speaker 3: because it does mix in very well. Or you know, 486 00:22:00,840 --> 00:22:02,520 Speaker 3: particularly when I used to work in the hospital, a 487 00:22:02,520 --> 00:22:04,280 Speaker 3: lot of elderly people used to put it into their 488 00:22:04,320 --> 00:22:06,760 Speaker 3: tea and coffee in it. It's almost like an invisible thing. 489 00:22:06,800 --> 00:22:09,600 Speaker 3: It mixes down quite well, whereas if you're using something 490 00:22:09,680 --> 00:22:13,119 Speaker 3: like pure silium husk, that's pretty hardcore. It is what 491 00:22:13,160 --> 00:22:14,920 Speaker 3: the research does show. It is one of the better 492 00:22:14,920 --> 00:22:17,119 Speaker 3: ones to use because it is backed by the research. 493 00:22:17,160 --> 00:22:19,680 Speaker 3: But it is very coarse, and it is a sober fiber, 494 00:22:19,720 --> 00:22:21,639 Speaker 3: so it absorbs the water, so it does have that 495 00:22:21,760 --> 00:22:24,399 Speaker 3: gel like consistency. If you put it into a smoothie 496 00:22:24,480 --> 00:22:26,240 Speaker 3: and leave that on the bench for a couple of minutes, 497 00:22:26,280 --> 00:22:28,280 Speaker 3: it will completely thicken up. So you need to kind 498 00:22:28,280 --> 00:22:30,640 Speaker 3: of put it into water, stir it immediately and get 499 00:22:30,680 --> 00:22:33,879 Speaker 3: it down, and it's not necessarily pleasant. It is something 500 00:22:33,920 --> 00:22:36,840 Speaker 3: that if you're a textural person, you probably will struggle 501 00:22:36,880 --> 00:22:39,320 Speaker 3: with something like pure silium husk, and you may be 502 00:22:39,320 --> 00:22:42,280 Speaker 3: better going with something like a metamucile or a beny fiber. 503 00:22:42,760 --> 00:22:44,240 Speaker 3: So just a couple of tips I've learnt from my 504 00:22:44,280 --> 00:22:44,919 Speaker 3: own clinic. 505 00:22:45,359 --> 00:22:48,080 Speaker 2: My favorite spot on all Brand your Bolt. 506 00:22:48,119 --> 00:22:50,200 Speaker 1: All brand all solve a lot of issues if you're happy, 507 00:22:50,200 --> 00:22:52,359 Speaker 1: and people say it's got sugar, but the benefits out 508 00:22:52,359 --> 00:22:54,520 Speaker 1: way the negatives when it comes to the fiber profile. 509 00:22:54,600 --> 00:22:56,520 Speaker 2: So don't underestimate the power of a good bowl of 510 00:22:56,560 --> 00:22:59,480 Speaker 2: cereal in the morning. Orally Anne, Well, I'm excited. 511 00:23:00,680 --> 00:23:03,320 Speaker 1: I was shopping and looking at foods for an Anti 512 00:23:03,320 --> 00:23:06,679 Speaker 1: Inflammatory trolley that I post on Thursdays, and Foods for 513 00:23:06,720 --> 00:23:09,560 Speaker 1: Information always does incredibly well, so I can only assume 514 00:23:09,560 --> 00:23:11,359 Speaker 1: from that that a lot of people have got inflammatory 515 00:23:11,359 --> 00:23:15,080 Speaker 1: conditions and they want food remedies. And I was looking 516 00:23:15,160 --> 00:23:18,280 Speaker 1: because I'd always recommended beetroot juice for people with high 517 00:23:18,280 --> 00:23:21,200 Speaker 1: blood pressure, and that's also increasingly hard to find, particularly 518 00:23:21,200 --> 00:23:24,840 Speaker 1: since COVID, and I looked in colds and Woolies and 519 00:23:24,960 --> 00:23:27,159 Speaker 1: bick Feds, which is a juice company that has a 520 00:23:27,240 --> 00:23:30,600 Speaker 1: range of different juices, are now stocking a couple of 521 00:23:30,720 --> 00:23:34,480 Speaker 1: amazing juices. There's one hundred percent pure cherry juice and 522 00:23:34,680 --> 00:23:36,800 Speaker 1: one hundred percent pure pomegranate juice. 523 00:23:37,040 --> 00:23:37,920 Speaker 2: And the reason that our. 524 00:23:37,840 --> 00:23:41,040 Speaker 1: Childs were wagging as dieticians is that we know that 525 00:23:41,080 --> 00:23:44,520 Speaker 1: these are two of the superfoods that are so high 526 00:23:44,560 --> 00:23:49,040 Speaker 1: in antioxidants. They are actually proven to clinically reduce inflammation 527 00:23:49,080 --> 00:23:53,399 Speaker 1: and pain associated with osteo and rheumatoid arthritis, and also 528 00:23:53,600 --> 00:23:56,680 Speaker 1: in some instances, cherry juice is given to athletes to 529 00:23:56,720 --> 00:23:59,760 Speaker 1: help promote sleep. So I thought, how fantastic, because not 530 00:23:59,800 --> 00:24:03,359 Speaker 1: only I'll use them medicinally with my clients, but they 531 00:24:03,440 --> 00:24:06,160 Speaker 1: got no added sugar. That's one hundred percent pomegranate or cherry, 532 00:24:06,200 --> 00:24:08,919 Speaker 1: which is a very expensive product, and they're actually not 533 00:24:08,960 --> 00:24:09,680 Speaker 1: that expensive. 534 00:24:09,720 --> 00:24:11,479 Speaker 2: I think I looked, yes, say, there were six fifty 535 00:24:11,960 --> 00:24:13,200 Speaker 2: for the Lita. 536 00:24:12,960 --> 00:24:15,800 Speaker 1: Bottle, which is not terribly expensive for something I think 537 00:24:15,840 --> 00:24:18,160 Speaker 1: will be quite powerful when it comes to reducing pain. 538 00:24:18,840 --> 00:24:22,119 Speaker 1: So Leanna and I frequently talk about not liking juice. 539 00:24:22,200 --> 00:24:24,920 Speaker 1: Now this is a very different context. We are not saying. 540 00:24:24,960 --> 00:24:27,520 Speaker 2: Chug down a class of pure cherry juice because you 541 00:24:27,680 --> 00:24:27,919 Speaker 2: like it. 542 00:24:27,960 --> 00:24:33,080 Speaker 1: We are saying that if you have osteoarthritis, rheumatoid arthritis, 543 00:24:33,160 --> 00:24:37,720 Speaker 1: in elevated CRP on your blood tests, conditions like multiple sclerosis, 544 00:24:37,840 --> 00:24:41,879 Speaker 1: where there's imflammation throughout the body, it is certainly worth adding. 545 00:24:41,920 --> 00:24:44,160 Speaker 1: I would give my clients just one hundred mil, which 546 00:24:44,200 --> 00:24:48,280 Speaker 1: translates to eleven grams of concentrated sugars, which isn't insignificant 547 00:24:48,280 --> 00:24:50,639 Speaker 1: that in this context as a medicinal remedy, I have 548 00:24:50,680 --> 00:24:51,359 Speaker 1: no issue with it. 549 00:24:51,640 --> 00:24:52,440 Speaker 2: As we said. 550 00:24:52,280 --> 00:24:54,960 Speaker 1: Before getting on the podcast, people have no issue downing 551 00:24:54,960 --> 00:24:57,359 Speaker 1: that much sugar and a couple of Rosa chocolate. So 552 00:24:57,520 --> 00:24:59,240 Speaker 1: in this purpose, I would use it once a day 553 00:24:59,240 --> 00:25:01,880 Speaker 1: with my clients. The meal about one hundred meal, which 554 00:25:01,920 --> 00:25:04,080 Speaker 1: means that lead a bottle will last just over a week, 555 00:25:04,480 --> 00:25:06,600 Speaker 1: and give it a good go because for anyone who 556 00:25:06,640 --> 00:25:09,560 Speaker 1: does struggle with those inflammatory conditions and the pain is real, 557 00:25:09,880 --> 00:25:12,080 Speaker 1: you will certainly notice the difference or not, and you 558 00:25:12,080 --> 00:25:14,920 Speaker 1: will know then if you are getting that therapeutic approach. 559 00:25:15,040 --> 00:25:16,639 Speaker 2: So I'm just so thrilled. 560 00:25:16,640 --> 00:25:19,480 Speaker 1: So yeah, there's one hundred percent pomegranate and cherry are 561 00:25:19,480 --> 00:25:21,359 Speaker 1: the two with evidence face for them. 562 00:25:21,680 --> 00:25:22,600 Speaker 2: There's a few different ones. 563 00:25:22,600 --> 00:25:24,639 Speaker 1: I actually think there's a blueberry one as well, but 564 00:25:24,760 --> 00:25:26,439 Speaker 1: they would be the first two. I would go to 565 00:25:26,560 --> 00:25:30,359 Speaker 1: pomegranate and cherry because specifically have been associated with strong 566 00:25:30,400 --> 00:25:33,439 Speaker 1: research outcomes with pro inflammatory conditions. 567 00:25:33,840 --> 00:25:36,080 Speaker 3: And we loved it, didn't we When we were developing 568 00:25:36,080 --> 00:25:38,880 Speaker 3: our rest designed by dietitians Hoop Chocolate, we were trying 569 00:25:38,920 --> 00:25:41,439 Speaker 3: to find powdered tart cherry juice because we know that 570 00:25:41,480 --> 00:25:43,720 Speaker 3: there is some research out there that tart cherry helps 571 00:25:43,800 --> 00:25:45,879 Speaker 3: with sleep. So I think I agree with you in 572 00:25:45,920 --> 00:25:49,480 Speaker 3: terms of inflammatory type conditions. Autoimmune type conditions often have 573 00:25:49,520 --> 00:25:52,600 Speaker 3: an inflammatory base. But also I would be using that 574 00:25:52,640 --> 00:25:55,560 Speaker 3: if you suffered from sleep. Maybe not perhaps if you're 575 00:25:55,560 --> 00:25:57,159 Speaker 3: like a new mum, because I don't think much is 576 00:25:57,160 --> 00:25:59,040 Speaker 3: going to help when you're really going through those initial 577 00:25:59,119 --> 00:26:01,399 Speaker 3: newborn phases. You just got to you just got to 578 00:26:01,400 --> 00:26:03,320 Speaker 3: write it out and do the best you can. I 579 00:26:03,359 --> 00:26:05,080 Speaker 3: just don't think, you know, some tarch cherry juice is 580 00:26:05,119 --> 00:26:06,720 Speaker 3: going to help you if your babies waking up to 581 00:26:06,720 --> 00:26:08,960 Speaker 3: feed every two hours. But if you ask someone that 582 00:26:09,080 --> 00:26:12,480 Speaker 3: has perhaps an incredibly stressful job or you're just someone 583 00:26:12,520 --> 00:26:14,480 Speaker 3: who suffers from a bit of insomnial or you just 584 00:26:14,520 --> 00:26:17,879 Speaker 3: don't sleep well. Perhaps something like this cherry juice is 585 00:26:17,920 --> 00:26:19,600 Speaker 3: well worth a trial. And if you just pop it 586 00:26:19,600 --> 00:26:22,400 Speaker 3: into you know, Google and look at the research around tarch, 587 00:26:22,520 --> 00:26:25,080 Speaker 3: cherry juice and sleep, it'll give you an amount to 588 00:26:25,119 --> 00:26:26,920 Speaker 3: really aim for. I don't have that amount off the 589 00:26:26,960 --> 00:26:28,720 Speaker 3: top of my head, but I really did like it 590 00:26:28,760 --> 00:26:30,480 Speaker 3: as well, Susie. And like you said, it's got eleven 591 00:26:30,520 --> 00:26:31,520 Speaker 3: grams of sugar. 592 00:26:31,800 --> 00:26:36,040 Speaker 1: Well it was ten cherries are clinically proven as well 593 00:26:36,080 --> 00:26:38,560 Speaker 1: to give that same so it's certainly in one hundred 594 00:26:38,560 --> 00:26:40,400 Speaker 1: meal you get that equivalence. 595 00:26:40,720 --> 00:26:42,520 Speaker 3: And I agree with you, like eleven grams of sugar. 596 00:26:42,680 --> 00:26:44,800 Speaker 3: When you see it like that, people think, oh wow, 597 00:26:44,880 --> 00:26:47,280 Speaker 3: that's so much. But I cannot tell you the amount 598 00:26:47,320 --> 00:26:49,159 Speaker 3: of women that would smash half a block of chocolate 599 00:26:49,160 --> 00:26:51,560 Speaker 3: after dinner and not even think twice about it, but 600 00:26:51,560 --> 00:26:53,960 Speaker 3: freak out about eleven grams of sugar in a product 601 00:26:53,960 --> 00:26:56,119 Speaker 3: that will probably be doing you a lot of good 602 00:26:56,280 --> 00:26:59,159 Speaker 3: from an anti inflammatory or a sleep perspective. So I 603 00:26:59,240 --> 00:27:01,399 Speaker 3: think this is a great find. I really do like you, 604 00:27:01,440 --> 00:27:04,639 Speaker 3: I would use it more in that medicinal circumstances, and 605 00:27:04,720 --> 00:27:08,159 Speaker 3: I think from a cost perspective, it's really really affordable 606 00:27:08,200 --> 00:27:11,439 Speaker 3: because I think a cherries, particularly around Christmas time, getting 607 00:27:11,440 --> 00:27:14,479 Speaker 3: a box of cherries is like twenty plus dollars. So 608 00:27:14,520 --> 00:27:17,320 Speaker 3: getting a whole liter of juice for six dollars something 609 00:27:17,400 --> 00:27:21,440 Speaker 3: I think is a really reasonable price point because don't forget, 610 00:27:21,440 --> 00:27:24,679 Speaker 3: we don't want you drinking cupful after cupful. The serving 611 00:27:24,720 --> 00:27:27,199 Speaker 3: size recommended amount is one hundred meals. You're going to 612 00:27:27,240 --> 00:27:30,640 Speaker 3: get ten servings out of this juice for six dollars something, 613 00:27:31,040 --> 00:27:33,960 Speaker 3: And as long as you're not overdoing the serving size amount, 614 00:27:34,040 --> 00:27:36,680 Speaker 3: I think it can be a really helpful addition because 615 00:27:36,680 --> 00:27:38,520 Speaker 3: I think if you were to go and buy you know, 616 00:27:38,640 --> 00:27:41,919 Speaker 3: tart cherries in a capsule form or pomegranate, you know, 617 00:27:42,000 --> 00:27:45,359 Speaker 3: capsules or supplements, that would be far more expensive, I 618 00:27:45,400 --> 00:27:48,720 Speaker 3: would think than something like the pure juice extract as well. 619 00:27:48,800 --> 00:27:50,440 Speaker 3: So I like this. I think it's a great find, 620 00:27:50,480 --> 00:27:52,919 Speaker 3: and I'm not overly concerned about the amount of sugar. 621 00:27:53,200 --> 00:27:55,440 Speaker 3: I think that as part of a balanced start, I 622 00:27:55,480 --> 00:27:59,399 Speaker 3: think it can be a really great addition. Agreed, Agreed, 623 00:28:00,119 --> 00:28:02,320 Speaker 3: all right, and then moving on to our last listener, 624 00:28:02,359 --> 00:28:05,280 Speaker 3: question of the week, it is the best cookware to use. 625 00:28:05,400 --> 00:28:07,680 Speaker 3: So this is something I will admit I've been meaning 626 00:28:07,720 --> 00:28:10,120 Speaker 3: to do a little bit of research, more research around 627 00:28:10,160 --> 00:28:12,119 Speaker 3: because I do get quite a few questions from my 628 00:28:12,200 --> 00:28:15,120 Speaker 3: clients because you think, if you're on social media a lot, 629 00:28:15,119 --> 00:28:17,280 Speaker 3: you would have seen a lot of the what are 630 00:28:17,280 --> 00:28:20,439 Speaker 3: we going to call like inflammatory tiktoks out there saying 631 00:28:20,480 --> 00:28:23,119 Speaker 3: this pan is toxic or this brand of something is 632 00:28:23,160 --> 00:28:25,400 Speaker 3: toxic and if you cook with it, you're leaching chemicals, 633 00:28:25,440 --> 00:28:27,760 Speaker 3: And there's a lot of fear mongering when it goes, 634 00:28:27,880 --> 00:28:31,080 Speaker 3: you know, on social media around cookware. But from the 635 00:28:31,119 --> 00:28:33,840 Speaker 3: research that I've sort of done, I think that the 636 00:28:33,920 --> 00:28:37,879 Speaker 3: three best types of cookware are stainless steel, cast iron, 637 00:28:38,080 --> 00:28:41,680 Speaker 3: or carbon steel, and they're all considered quite low toxic 638 00:28:41,760 --> 00:28:44,440 Speaker 3: type cookwares. They all do well with sort of that 639 00:28:44,560 --> 00:28:47,240 Speaker 3: medium to higher type heat. I really don't think we 640 00:28:47,280 --> 00:28:50,280 Speaker 3: should be cooking at that really high extreme heat for 641 00:28:50,320 --> 00:28:52,800 Speaker 3: a number of reasons, because we do know that extremely 642 00:28:52,880 --> 00:28:55,360 Speaker 3: high heat, particularly on the open flames, if you're cooking 643 00:28:55,440 --> 00:28:59,120 Speaker 3: meat in protein, that may potentially lead to more cancer 644 00:28:59,320 --> 00:29:02,360 Speaker 3: properties developing in the types of meat. We also do 645 00:29:02,440 --> 00:29:04,360 Speaker 3: know that it can damage some of your cookway if 646 00:29:04,400 --> 00:29:06,760 Speaker 3: you're cooking at a really really high heat or temperature 647 00:29:06,760 --> 00:29:08,880 Speaker 3: as well. So I don't love cooking at a super 648 00:29:08,960 --> 00:29:11,520 Speaker 3: high heat, but I do think from the research that 649 00:29:11,600 --> 00:29:14,160 Speaker 3: I've done, this type of cookware is probably the ones 650 00:29:14,240 --> 00:29:16,520 Speaker 3: that I would be genuinely recommending. And that's what I've 651 00:29:16,520 --> 00:29:18,640 Speaker 3: got in my own kitchen is a stainless steel plan 652 00:29:18,720 --> 00:29:21,960 Speaker 3: and some cast iron plans as well, but probably, yeah, 653 00:29:22,000 --> 00:29:25,080 Speaker 3: they're probably my recommendations to start with. I'll pass away 654 00:29:25,200 --> 00:29:28,520 Speaker 3: to Susie to see if she's got any other recommendations. 655 00:29:29,160 --> 00:29:31,920 Speaker 1: I think that you do need to be careful on 656 00:29:32,000 --> 00:29:34,400 Speaker 1: any pan, because what I think happens is that we 657 00:29:34,480 --> 00:29:36,880 Speaker 1: have pans for too long and they become unsealed, and 658 00:29:36,920 --> 00:29:39,040 Speaker 1: then you certainly will be leaching some of the chemicals 659 00:29:39,080 --> 00:29:40,360 Speaker 1: that we know can have. 660 00:29:40,320 --> 00:29:42,280 Speaker 2: A toxic effect in the body long term. 661 00:29:42,760 --> 00:29:46,000 Speaker 1: Myself, I tend to as you describe, cook on the 662 00:29:46,000 --> 00:29:49,920 Speaker 1: cook top with stainless steel or cast iron type pan. 663 00:29:50,440 --> 00:29:52,760 Speaker 1: But just another point I wanted to make on something 664 00:29:52,800 --> 00:29:54,440 Speaker 1: else I've been writing up, and this goes back to 665 00:29:54,520 --> 00:29:57,520 Speaker 1: when we first recorded the podcast and talked about microplastics. 666 00:29:57,880 --> 00:30:00,280 Speaker 1: Now it's estimated that we get about our gram of 667 00:30:00,320 --> 00:30:05,040 Speaker 1: microplastics in our bodies that is unable to be eliminated 668 00:30:05,200 --> 00:30:08,040 Speaker 1: each year, and it comes from a range of different things, 669 00:30:08,080 --> 00:30:11,440 Speaker 1: but one of the key waves we can reduce the 670 00:30:11,520 --> 00:30:15,240 Speaker 1: consumption of microplastics from our food is anything in plastic, 671 00:30:15,400 --> 00:30:18,600 Speaker 1: so heating rice and containers in the microwave or those 672 00:30:18,680 --> 00:30:23,840 Speaker 1: quick cook packs, or also frozen meals, because any frozen 673 00:30:23,920 --> 00:30:26,000 Speaker 1: or even fresh meal that you heat in the microwave, 674 00:30:26,120 --> 00:30:27,960 Speaker 1: that plastic in small amounts will be. 675 00:30:28,000 --> 00:30:29,240 Speaker 2: Leaching into the food. 676 00:30:29,440 --> 00:30:32,800 Speaker 1: So wherever you can, you're actually much better to take 677 00:30:32,840 --> 00:30:34,479 Speaker 1: it out of those containers and put it in your 678 00:30:34,480 --> 00:30:37,280 Speaker 1: own crockery and heat it in microwaves or on the stovetop. 679 00:30:37,760 --> 00:30:40,479 Speaker 1: Because absolutely we consume that we're not quite sure are 680 00:30:40,480 --> 00:30:44,040 Speaker 1: the implications, but there's hypothesis to suggest it goes. It 681 00:30:44,080 --> 00:30:47,320 Speaker 1: stores in our lung tissue, but also affects the microbiome 682 00:30:47,400 --> 00:30:51,560 Speaker 1: and also hormonal pathways and impacts fertility and reproduction. So 683 00:30:51,640 --> 00:30:54,440 Speaker 1: I think, in terms of just being mindful of that, 684 00:30:54,680 --> 00:30:56,640 Speaker 1: your best to invest in quite food cook wearing. If 685 00:30:56,640 --> 00:30:58,560 Speaker 1: it starts to crack with the seals, it's time to 686 00:30:58,640 --> 00:31:01,880 Speaker 1: change it. And to keep in mind I've said before 687 00:31:01,960 --> 00:31:06,080 Speaker 1: on the podcast that cooking on baking paper. I often 688 00:31:06,120 --> 00:31:08,080 Speaker 1: do that on a pan, but be mindful that if 689 00:31:08,080 --> 00:31:10,239 Speaker 1: it's got that plasticy film again, you're likely to be 690 00:31:10,240 --> 00:31:13,080 Speaker 1: getting some of those microplastics in. So make sure you 691 00:31:13,080 --> 00:31:15,000 Speaker 1: don't have a stewed paper as such. It's more of 692 00:31:15,040 --> 00:31:17,040 Speaker 1: a paper, not that plastic y one. But I think 693 00:31:17,320 --> 00:31:19,160 Speaker 1: I'm not sure where it comes from that. I've got 694 00:31:19,200 --> 00:31:20,040 Speaker 1: one at the moment. 695 00:31:19,840 --> 00:31:21,480 Speaker 2: That's got like a wax seal, and I think, oh, 696 00:31:21,520 --> 00:31:23,720 Speaker 2: that's not going to be great. And then anything that 697 00:31:23,760 --> 00:31:27,160 Speaker 2: you heat in a plastic packet, just when you. 698 00:31:27,160 --> 00:31:29,120 Speaker 1: Can take it out of that, because we certainly know 699 00:31:29,200 --> 00:31:32,320 Speaker 1: that's happening each regularly, and I even do it without 700 00:31:32,320 --> 00:31:34,720 Speaker 1: thinking sometimes with quick cook products. If you're a regular 701 00:31:34,840 --> 00:31:37,840 Speaker 1: rice consumer or frozen and fresh meals that you heat up, 702 00:31:37,920 --> 00:31:39,600 Speaker 1: you better if you can to take them out. 703 00:31:40,320 --> 00:31:42,200 Speaker 3: Just make two quick points before we wrap up. I 704 00:31:42,200 --> 00:31:44,200 Speaker 3: had a client ask me the other day. She is 705 00:31:44,320 --> 00:31:46,840 Speaker 3: very busy, has a very high pressure corporate job, so 706 00:31:46,880 --> 00:31:49,400 Speaker 3: she does heavily rely on some of these reheait meals. 707 00:31:49,400 --> 00:31:51,280 Speaker 3: And she said to me, I remember you and Susie 708 00:31:51,280 --> 00:31:53,920 Speaker 3: talking about that. How do I get around not microwaving 709 00:31:53,920 --> 00:31:56,280 Speaker 3: it because it comes in plastic. I can't I can't 710 00:31:56,320 --> 00:31:58,920 Speaker 3: get it out of the plastic to put onto a 711 00:31:58,920 --> 00:32:02,400 Speaker 3: plate because it's completely it's like frozen into the plastic container. 712 00:32:02,680 --> 00:32:04,680 Speaker 3: And I said to her, just run it under boiling 713 00:32:04,720 --> 00:32:07,040 Speaker 3: water or turn the tap onto really hot water, like 714 00:32:07,120 --> 00:32:10,320 Speaker 3: thirty seconds, and it kind of releases the frozen seal 715 00:32:10,360 --> 00:32:12,040 Speaker 3: in that container and you can pop it out onto 716 00:32:12,040 --> 00:32:14,120 Speaker 3: a plate. So that's a really quick little tip for 717 00:32:14,160 --> 00:32:16,240 Speaker 3: our listeners at home. If you are relying on those 718 00:32:16,240 --> 00:32:18,880 Speaker 3: frozen meals quite often, as Susie said, we do not 719 00:32:18,920 --> 00:32:21,400 Speaker 3: want to be reheating them in the plastic packaging it 720 00:32:21,440 --> 00:32:23,720 Speaker 3: comes in. Just run it under hot water or soak 721 00:32:23,720 --> 00:32:25,200 Speaker 3: it in a bowl of sort of hot water for 722 00:32:25,240 --> 00:32:28,200 Speaker 3: thirty seconds and it'll release just enough for you to 723 00:32:28,240 --> 00:32:30,000 Speaker 3: be able to turn it over and pop it out 724 00:32:30,000 --> 00:32:32,080 Speaker 3: onto a plate, and then you can reheat that on 725 00:32:32,120 --> 00:32:34,280 Speaker 3: a proper plate if you want to, or pop it 726 00:32:34,320 --> 00:32:36,160 Speaker 3: out into a stove onto a pan and you can 727 00:32:36,200 --> 00:32:38,640 Speaker 3: reheit that over the stovetop in the pan if you're 728 00:32:38,680 --> 00:32:41,160 Speaker 3: not a fan of using the microwave. But like Susie said, 729 00:32:41,160 --> 00:32:44,320 Speaker 3: if you've got nonstick pans, I think waiting until they 730 00:32:44,360 --> 00:32:47,160 Speaker 3: crack is like absolutely the last stage that you want 731 00:32:47,160 --> 00:32:49,840 Speaker 3: to wait for. What I often say to my clients 732 00:32:49,920 --> 00:32:52,080 Speaker 3: is that if you've got one of those nonstick pants, 733 00:32:52,120 --> 00:32:54,600 Speaker 3: if they're no longer non stick, like, if you're finding 734 00:32:54,640 --> 00:32:56,840 Speaker 3: that you're cooking your chicken and it's starting to stick, 735 00:32:57,120 --> 00:33:00,560 Speaker 3: guess what. That nonstick coating has actually broken, and it's 736 00:33:00,600 --> 00:33:02,360 Speaker 3: time to get rid of that pan, and it's time 737 00:33:02,400 --> 00:33:04,360 Speaker 3: to invest in a new one. So if you are 738 00:33:04,440 --> 00:33:08,120 Speaker 3: somebody that cooks regularly and frequently, such as myself, I 739 00:33:08,160 --> 00:33:11,360 Speaker 3: tend to replace my pants roughly every six to nine months. 740 00:33:11,600 --> 00:33:13,280 Speaker 3: I know clients that I'm like, oh, I've had my 741 00:33:13,320 --> 00:33:14,720 Speaker 3: nonstick pan for three years. 742 00:33:15,480 --> 00:33:15,680 Speaker 2: Cool. 743 00:33:15,720 --> 00:33:18,000 Speaker 3: If you only cook like a couple of times a month, 744 00:33:18,000 --> 00:33:19,600 Speaker 3: then you're not a big cooker at home. It might 745 00:33:19,640 --> 00:33:21,920 Speaker 3: be okay, but the minute that you find that your 746 00:33:21,960 --> 00:33:25,120 Speaker 3: food is no longer like like, it's starting to stick, 747 00:33:25,200 --> 00:33:27,360 Speaker 3: you need to get rid of that pan. But honestly, 748 00:33:27,400 --> 00:33:29,080 Speaker 3: what I've been tending to do more so in the 749 00:33:29,120 --> 00:33:31,600 Speaker 3: last few years is really use stainless steels and use 750 00:33:31,600 --> 00:33:33,600 Speaker 3: a good you know, coating of olive oil or just 751 00:33:33,600 --> 00:33:35,120 Speaker 3: putting a little bit of water in the pan and 752 00:33:35,200 --> 00:33:38,160 Speaker 3: kind of steaming my protein or veggies rather than you know, 753 00:33:38,360 --> 00:33:40,200 Speaker 3: stir frying or saute in them. If I don't want 754 00:33:40,200 --> 00:33:41,880 Speaker 3: to use too much olive oil, Like when I was 755 00:33:41,920 --> 00:33:44,280 Speaker 3: more on that deficit from my postpart and phase, I 756 00:33:44,280 --> 00:33:46,560 Speaker 3: didn't want to be chucking countless olive oils into pants 757 00:33:46,600 --> 00:33:48,240 Speaker 3: because you know, it all adds up. So I would 758 00:33:48,280 --> 00:33:49,680 Speaker 3: sort of pour a little bit of water in and 759 00:33:49,680 --> 00:33:51,640 Speaker 3: pop the liddle and steam it a little bit more 760 00:33:51,880 --> 00:33:54,080 Speaker 3: versus using too much of the non stick pans. I'm 761 00:33:54,120 --> 00:33:56,400 Speaker 3: sort of gearing more towards my stainless steel and my 762 00:33:56,440 --> 00:33:59,360 Speaker 3: cast iron stuff versus using those non stick pans. But 763 00:33:59,400 --> 00:34:01,080 Speaker 3: I do have a lot of clients who still prefer 764 00:34:01,120 --> 00:34:03,160 Speaker 3: to use nonstick because they don't like to use a 765 00:34:03,200 --> 00:34:05,240 Speaker 3: ton of oil. But the minute it starts to stick, 766 00:34:05,480 --> 00:34:07,000 Speaker 3: it's almost too late. You need to get rid of 767 00:34:07,000 --> 00:34:09,279 Speaker 3: it immediately replace it with a new one. And like 768 00:34:09,360 --> 00:34:11,680 Speaker 3: I said, the life of that kind of nonstickpam is 769 00:34:11,800 --> 00:34:14,000 Speaker 3: roughly stix to twelve months. If you've had jaws over 770 00:34:14,040 --> 00:34:16,719 Speaker 3: twelve months, it's probably definitely time to get a new 771 00:34:16,760 --> 00:34:18,240 Speaker 3: one if you are using it frequently. 772 00:34:19,320 --> 00:34:21,520 Speaker 1: Vice' all right, Well, that brings us to the end 773 00:34:21,600 --> 00:34:25,879 Speaker 1: of another Nutrition Couch episode. Please telling your friends about 774 00:34:25,920 --> 00:34:27,880 Speaker 1: it so we can continue to grow, and if you're 775 00:34:27,880 --> 00:34:30,120 Speaker 1: interested in our growing product range, check us out on 776 00:34:30,239 --> 00:34:33,239 Speaker 1: designed by Dietitians dot com and we'll see you next 777 00:34:33,239 --> 00:34:35,120 Speaker 1: Wednesday for our regular weekly drops. 778 00:34:35,239 --> 00:34:40,600 Speaker 2: Have a great week, catch you next week.