1 00:00:00,760 --> 00:00:04,040 Speaker 1: Do you sometimes look in the mirror and don't recognize yourself? 2 00:00:04,680 --> 00:00:06,680 Speaker 2: Do you sometimes think how could I have got so 3 00:00:06,880 --> 00:00:09,520 Speaker 2: old so quickly? And then maybe you try and. 4 00:00:09,560 --> 00:00:13,200 Speaker 1: Drink loads of water, add some collagen to your supplement regime, 5 00:00:13,240 --> 00:00:17,119 Speaker 1: and keep avoiding the sun, anything to help the negative 6 00:00:17,120 --> 00:00:20,760 Speaker 1: effects of aging. And on today's episode of The Nutrition Couch, 7 00:00:20,800 --> 00:00:22,480 Speaker 1: we've got some brand new. 8 00:00:22,360 --> 00:00:25,000 Speaker 2: Research to show that there are two key. 9 00:00:24,800 --> 00:00:27,800 Speaker 1: Times in our lives when aging is accelerated. 10 00:00:28,160 --> 00:00:29,560 Speaker 2: And most importantly, we. 11 00:00:29,440 --> 00:00:33,360 Speaker 1: Share the dietary changes to make now to minimize these effects. 12 00:00:33,720 --> 00:00:37,120 Speaker 1: I am Fusiburrow and I'm Leanne Would and together we 13 00:00:37,159 --> 00:00:39,720 Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps 14 00:00:39,720 --> 00:00:41,360 Speaker 1: you up to date on everything you need to know 15 00:00:41,479 --> 00:00:44,720 Speaker 1: in the world of nutrition as well as aging or 16 00:00:44,760 --> 00:00:45,519 Speaker 1: anti aging. 17 00:00:46,000 --> 00:00:46,919 Speaker 2: Today we also have. 18 00:00:46,920 --> 00:00:50,519 Speaker 1: Some new research on the link between constipation and heart disease. 19 00:00:51,320 --> 00:00:54,320 Speaker 1: We have found a brand new juice in the supermarket 20 00:00:54,600 --> 00:00:57,080 Speaker 1: that you may need to add to your regime, particularly 21 00:00:57,080 --> 00:00:58,240 Speaker 1: if you've got information. 22 00:00:58,920 --> 00:01:00,000 Speaker 2: And our listener. 23 00:00:59,720 --> 00:01:02,120 Speaker 1: Question and is all about the best things or the 24 00:01:02,120 --> 00:01:04,120 Speaker 1: best cookware to use when you're. 25 00:01:03,960 --> 00:01:04,839 Speaker 2: Cooking at home. 26 00:01:05,760 --> 00:01:10,080 Speaker 1: So Leanne, I am significantly older than you, which I'm 27 00:01:10,120 --> 00:01:12,440 Speaker 1: frequently reminded of when we come face to face and 28 00:01:12,480 --> 00:01:15,320 Speaker 1: I see the much larger amounts of collagen that still 29 00:01:15,360 --> 00:01:17,080 Speaker 1: seem to be present in your face. 30 00:01:17,440 --> 00:01:19,640 Speaker 2: And I'll say to you. 31 00:01:19,000 --> 00:01:23,440 Speaker 1: Your time is coming, because I clearly remember about two 32 00:01:23,520 --> 00:01:25,759 Speaker 1: or three years ago, I looked in the mirror one 33 00:01:25,840 --> 00:01:28,199 Speaker 1: day and I thought, what has happened to my face? 34 00:01:28,440 --> 00:01:31,440 Speaker 1: Half of it seems to have fallen off. And this 35 00:01:31,560 --> 00:01:34,120 Speaker 1: research that we've just come across, which was international research 36 00:01:34,120 --> 00:01:37,800 Speaker 1: published a few weeks ago, has really explained that. To me, 37 00:01:37,959 --> 00:01:41,400 Speaker 1: what may be going on is that researchers and sort 38 00:01:41,400 --> 00:01:44,720 Speaker 1: of pure scientific researchers have identified that there are two 39 00:01:45,319 --> 00:01:49,440 Speaker 1: key periods in our lives when they've analyzed the lifestyle 40 00:01:49,480 --> 00:01:53,720 Speaker 1: and diets and bloods and hormones of people across the lifespan. 41 00:01:53,760 --> 00:01:55,480 Speaker 2: And I'll go through the research and in the. 42 00:01:55,520 --> 00:02:02,040 Speaker 1: Moment, two pertinent time periods were basically, age is rapidly accelerated, 43 00:02:02,120 --> 00:02:04,680 Speaker 1: so it's not a gradual process. 44 00:02:04,800 --> 00:02:07,160 Speaker 2: What they seem is that the body has two kinds. 45 00:02:06,920 --> 00:02:10,160 Speaker 1: Of clocks that tick off, and all of a sudden, 46 00:02:10,160 --> 00:02:12,920 Speaker 1: a lot of those molecules and hormones and things change, 47 00:02:13,440 --> 00:02:15,560 Speaker 1: and that really can affect the way we look the 48 00:02:15,600 --> 00:02:18,200 Speaker 1: way our body composition is the way we feel our 49 00:02:18,400 --> 00:02:21,360 Speaker 1: energy levels. And I just thought, how fantastic because at 50 00:02:21,400 --> 00:02:24,360 Speaker 1: such specific times and very relevant for our listeners, because 51 00:02:24,400 --> 00:02:27,920 Speaker 1: even if you are thirty five or whether you're sixty five, 52 00:02:28,520 --> 00:02:31,240 Speaker 1: it will have some take home points in terms of 53 00:02:31,520 --> 00:02:34,760 Speaker 1: changes to make now to pre empt that time and 54 00:02:34,800 --> 00:02:37,120 Speaker 1: be basically on top of aging. Because, as we've spoken 55 00:02:37,120 --> 00:02:40,720 Speaker 1: about many times, ideally these populations of women, and we 56 00:02:40,760 --> 00:02:43,840 Speaker 1: primarily talk to women in our work, will live really 57 00:02:43,919 --> 00:02:47,480 Speaker 1: long lives, you know, ideally eighty ninety one hundred, and 58 00:02:47,560 --> 00:02:50,240 Speaker 1: so if you're thinking that you're aging at forty or sixty, 59 00:02:50,720 --> 00:02:52,920 Speaker 1: obviously you want to do what you can to minimize 60 00:02:52,919 --> 00:02:55,320 Speaker 1: the negative effects of aging, whether it's weight gain which 61 00:02:55,400 --> 00:02:59,359 Speaker 1: can inhibit movement, joint pain, damage to our bones, loss 62 00:02:59,400 --> 00:03:03,200 Speaker 1: of muscle, tis issue. So I think in terms of aging, well, 63 00:03:03,919 --> 00:03:06,360 Speaker 1: it's really interesting times. And I have to also say, 64 00:03:06,800 --> 00:03:11,760 Speaker 1: whenever you go to a Dietitian conference, I often think 65 00:03:11,800 --> 00:03:15,480 Speaker 1: to myself, of these women age, well, you know, because 66 00:03:15,480 --> 00:03:17,760 Speaker 1: you get in a Dietitian conference, you might get you know, 67 00:03:17,960 --> 00:03:20,799 Speaker 1: five hundred six hundred women of all different ages. You know, 68 00:03:20,840 --> 00:03:22,679 Speaker 1: you get twenty year olds and then you get dietitians 69 00:03:22,720 --> 00:03:25,560 Speaker 1: who are still sixty seventy even older, and I always 70 00:03:25,560 --> 00:03:26,040 Speaker 1: sort of think. 71 00:03:25,919 --> 00:03:28,240 Speaker 2: To myself, they look good, and there's no doubt in 72 00:03:28,240 --> 00:03:28,880 Speaker 2: my mind. 73 00:03:28,680 --> 00:03:31,120 Speaker 1: They look good because they've always had a diet generally 74 00:03:31,160 --> 00:03:33,919 Speaker 1: that is extremely high in vegetable it's probably much higher 75 00:03:33,960 --> 00:03:35,800 Speaker 1: than the average population as well as a good. 76 00:03:35,680 --> 00:03:36,360 Speaker 2: Diet in general. 77 00:03:36,680 --> 00:03:39,000 Speaker 1: So that always reminds me that, you know, one of 78 00:03:39,000 --> 00:03:41,080 Speaker 1: the things is those daily food choices. 79 00:03:41,440 --> 00:03:43,920 Speaker 2: Let me go through this references because it's really interesting. 80 00:03:44,480 --> 00:03:46,920 Speaker 1: It was a study of a large group of people 81 00:03:47,200 --> 00:03:51,280 Speaker 1: and it was published in the journal Nature Aging, and 82 00:03:51,560 --> 00:03:54,600 Speaker 1: it had a look at one hundred and eight volunteers 83 00:03:54,600 --> 00:03:56,800 Speaker 1: who had to look at their blood and store samples 84 00:03:57,440 --> 00:04:01,440 Speaker 1: oral and nasal swabs for over seven year period, and 85 00:04:01,480 --> 00:04:03,640 Speaker 1: it was looking at one hundred and thirty five thousand 86 00:04:03,680 --> 00:04:08,680 Speaker 1: different molecules, the proteins, the DNAs, the microbes in our ghash. 87 00:04:08,880 --> 00:04:11,760 Speaker 1: And they found there were two key periods with all 88 00:04:11,800 --> 00:04:15,480 Speaker 1: these changes across that data set where a lot of 89 00:04:15,520 --> 00:04:18,000 Speaker 1: these pro inflammatory markers spike. 90 00:04:18,160 --> 00:04:20,080 Speaker 2: So the first was the mid forties. 91 00:04:20,800 --> 00:04:23,440 Speaker 1: Now, of course the women listening are thinking, oh, well, 92 00:04:23,480 --> 00:04:27,440 Speaker 1: that's the menopausal changes, reducing estrogen over time losing. 93 00:04:27,160 --> 00:04:28,080 Speaker 2: The protective effect. 94 00:04:28,120 --> 00:04:30,760 Speaker 1: But they also found that in men as well, so 95 00:04:30,800 --> 00:04:33,320 Speaker 1: it wasn't just women, it was men. Mid forties were 96 00:04:33,320 --> 00:04:37,080 Speaker 1: where we saw a distinct change, and also around sixty. 97 00:04:38,279 --> 00:04:41,560 Speaker 1: So when it comes to age related to generation, so 98 00:04:41,720 --> 00:04:46,159 Speaker 1: things like neurodeclent, Alzheimer's disease, heart disease respectors. 99 00:04:46,480 --> 00:04:48,280 Speaker 2: Yes, some hormones are involved, which. 100 00:04:48,080 --> 00:04:50,760 Speaker 1: Links to perimenopause and mid forties. That's certainly across the 101 00:04:50,800 --> 00:04:53,320 Speaker 1: board for all of us. It's relevant in terms of 102 00:04:53,360 --> 00:04:56,120 Speaker 1: pro inflammatory markers and the body sort of starts and 103 00:04:56,160 --> 00:04:59,360 Speaker 1: I think probably because you know that's generally when reproduction 104 00:04:59,560 --> 00:05:02,559 Speaker 1: is for a lot of people, and for some other reason, 105 00:05:02,600 --> 00:05:05,279 Speaker 1: around sixty again, it all seems to kick off. 106 00:05:05,440 --> 00:05:07,840 Speaker 2: So it doesn't help us in a sense. We can't 107 00:05:07,960 --> 00:05:08,520 Speaker 2: change that. 108 00:05:08,600 --> 00:05:11,320 Speaker 1: It's not like eating, you know, three cups of vegetables 109 00:05:11,320 --> 00:05:13,119 Speaker 1: a day is going to delay it by three years. 110 00:05:13,120 --> 00:05:14,640 Speaker 2: We don't have that kind of data. 111 00:05:15,320 --> 00:05:18,000 Speaker 1: But what it does tell us is that it's much 112 00:05:18,040 --> 00:05:20,719 Speaker 1: better to be prepared for those changes and pre empt 113 00:05:20,720 --> 00:05:23,160 Speaker 1: them then wait until you're fifty in of gained ten 114 00:05:23,240 --> 00:05:25,080 Speaker 1: or twenty kilos and think, oh no, it's time to 115 00:05:25,080 --> 00:05:28,440 Speaker 1: make some changes. So for me, the key sort of 116 00:05:28,520 --> 00:05:30,760 Speaker 1: take home points from that knowing that these are the 117 00:05:30,760 --> 00:05:33,280 Speaker 1: times that you will notice distinct changes in your body. 118 00:05:33,640 --> 00:05:36,160 Speaker 1: You will notice that your metabolism is not as good 119 00:05:36,200 --> 00:05:39,120 Speaker 1: as it used to be. You don't metabolize fats as efficiently, 120 00:05:39,160 --> 00:05:42,560 Speaker 1: you don't metabolize alcohol and caffeine is efficiently. That was 121 00:05:42,600 --> 00:05:46,560 Speaker 1: also findings of this study is to be on top 122 00:05:46,600 --> 00:05:49,000 Speaker 1: of those changes. So the first take home message from 123 00:05:49,000 --> 00:05:51,640 Speaker 1: that for me is for all of us men and women, 124 00:05:52,120 --> 00:05:53,880 Speaker 1: you've got to keep an eye on that waste measurement. 125 00:05:54,560 --> 00:05:56,680 Speaker 1: And that was just reiterated to me with a client 126 00:05:56,720 --> 00:05:58,400 Speaker 1: yesterday who has lost a lot of weight. She's only 127 00:05:58,440 --> 00:06:01,280 Speaker 1: a small client, she's lost already, said and kilos. Her 128 00:06:01,440 --> 00:06:04,479 Speaker 1: waists dropped from I think eighty nine centimeters to eighty one, 129 00:06:04,880 --> 00:06:07,480 Speaker 1: but it is still on the high side for her. 130 00:06:08,200 --> 00:06:11,360 Speaker 1: And I think if we as we move through those years, 131 00:06:11,440 --> 00:06:13,960 Speaker 1: you know, maybe you finish having your kids, you sort 132 00:06:13,960 --> 00:06:15,800 Speaker 1: of back on track with your own health and fitness 133 00:06:15,880 --> 00:06:18,280 Speaker 1: after you get through it looking after little kids, it's 134 00:06:18,279 --> 00:06:19,960 Speaker 1: like you want to be paying attention that you're not 135 00:06:20,000 --> 00:06:22,680 Speaker 1: getting that creep because it's so much easier to prevent 136 00:06:22,760 --> 00:06:24,600 Speaker 1: it than to try and get it off when it's 137 00:06:24,640 --> 00:06:27,159 Speaker 1: there with those hormone changes. So as soon as you 138 00:06:27,200 --> 00:06:29,760 Speaker 1: hit your forties and certainly moving towards the mid forties, 139 00:06:30,000 --> 00:06:32,200 Speaker 1: don't think to yourself, oh my mom didn't go through 140 00:06:32,200 --> 00:06:34,839 Speaker 1: menopause till she was fifty five, I'm okay, Or my 141 00:06:34,920 --> 00:06:38,400 Speaker 1: weight hasn't changed, be onto it very early it. There's 142 00:06:38,480 --> 00:06:43,920 Speaker 1: also the time to definitely incorporate a structured resistance program 143 00:06:43,960 --> 00:06:46,240 Speaker 1: in your regime. Now, I'm not saying you need to 144 00:06:46,240 --> 00:06:48,360 Speaker 1: go to the gym three times a week in with heavyweights. 145 00:06:48,640 --> 00:06:51,480 Speaker 1: I'm saying that if you regularly just walk, start to 146 00:06:51,520 --> 00:06:55,800 Speaker 1: integrate some form of resistance training, whether it's wearing a 147 00:06:55,920 --> 00:06:58,440 Speaker 1: vest with weights when you walk, whether it's seeing a 148 00:06:58,440 --> 00:07:01,080 Speaker 1: personal trainer once a week, whether it's doing sort of 149 00:07:01,680 --> 00:07:04,560 Speaker 1: specific training at a gym, whether it's buying a video 150 00:07:04,600 --> 00:07:06,200 Speaker 1: of pump and doing it at home. 151 00:07:06,360 --> 00:07:07,480 Speaker 2: Even just once a week. 152 00:07:07,520 --> 00:07:09,880 Speaker 1: You're going to get that benefit and your body in 153 00:07:09,960 --> 00:07:12,880 Speaker 1: terms of protecting muscle mass loss, which is probably the 154 00:07:12,880 --> 00:07:15,480 Speaker 1: biggest reason we shoe it. See a shift in metabolism. 155 00:07:16,080 --> 00:07:18,880 Speaker 1: And the third key area that I think we all 156 00:07:18,880 --> 00:07:21,440 Speaker 1: can benefit from, and probably that thing that the dieticians 157 00:07:21,480 --> 00:07:24,880 Speaker 1: do naturally you've got to really focus on those key 158 00:07:24,960 --> 00:07:28,880 Speaker 1: nutrients that we know protect the body cells from damage, 159 00:07:29,120 --> 00:07:33,160 Speaker 1: because it's a damaging, aging cell that will make your 160 00:07:33,280 --> 00:07:36,960 Speaker 1: physical appearance worse more quickly if you're not getting a 161 00:07:37,000 --> 00:07:39,960 Speaker 1: good enough, good quality protein and if you're not getting 162 00:07:40,080 --> 00:07:43,000 Speaker 1: enough of those high antioxidants foods and living a stressful life. 163 00:07:43,040 --> 00:07:45,320 Speaker 1: So I'm not talking about having veggie at night. I'm 164 00:07:45,360 --> 00:07:47,920 Speaker 1: talking about having two to three serves of leafy greens 165 00:07:47,920 --> 00:07:51,680 Speaker 1: every single day. I'm talking about having the recommended or 166 00:07:51,800 --> 00:07:54,840 Speaker 1: Mediterranean style seven to ten sirs of brightly colored fresh 167 00:07:54,840 --> 00:07:56,720 Speaker 1: foods and vegetables every single day. 168 00:07:57,040 --> 00:07:58,560 Speaker 2: And that is what health professionals do. 169 00:07:58,720 --> 00:08:02,680 Speaker 1: Above and beyond, that is what we very proactively teach 170 00:08:02,720 --> 00:08:04,920 Speaker 1: our clients to be doing because we know that is 171 00:08:04,960 --> 00:08:08,200 Speaker 1: the foundation. And so oftenly we want to grab a pill, 172 00:08:08,200 --> 00:08:09,640 Speaker 1: we want to grab a supplement, we want to start 173 00:08:09,680 --> 00:08:11,440 Speaker 1: Oh we're going to start the college, and now it's 174 00:08:11,440 --> 00:08:13,040 Speaker 1: too late to start the college. And you've got to 175 00:08:13,040 --> 00:08:16,200 Speaker 1: start it early so that you prevent the losses happening. 176 00:08:16,240 --> 00:08:19,840 Speaker 1: And that's where that platform diet is so so important. 177 00:08:19,880 --> 00:08:22,200 Speaker 1: So it's making sure every single day you're getting those 178 00:08:22,280 --> 00:08:25,640 Speaker 1: nutrients because that is when you will will slow down 179 00:08:25,680 --> 00:08:28,560 Speaker 1: that process. It's too late once you're reacting in your 180 00:08:28,560 --> 00:08:30,200 Speaker 1: mid forties. You've got to do it earlier. 181 00:08:31,440 --> 00:08:33,120 Speaker 3: And I thought it was a really interesting study as 182 00:08:33,120 --> 00:08:34,880 Speaker 3: well because it did sort of tell us what we 183 00:08:34,920 --> 00:08:37,920 Speaker 3: know and anecdotally what clients say to us. Like I 184 00:08:38,000 --> 00:08:39,520 Speaker 3: work with a lot of clients. We're sort of in 185 00:08:39,559 --> 00:08:42,080 Speaker 3: that mid thirties to mid forty age group, and they 186 00:08:42,120 --> 00:08:44,000 Speaker 3: often say to me, you know, I've come to you 187 00:08:44,080 --> 00:08:45,760 Speaker 3: to help, you know, lose little bit of weight because 188 00:08:45,800 --> 00:08:47,520 Speaker 3: what I used to do in my twenties it doesn't 189 00:08:47,520 --> 00:08:49,840 Speaker 3: work anymore. And how many times as dieticians do we 190 00:08:49,880 --> 00:08:51,199 Speaker 3: hear that what I used to do when I was 191 00:08:51,240 --> 00:08:55,640 Speaker 3: younger doesn't work anymore. And sure, hormones absolutely play a 192 00:08:55,760 --> 00:08:58,080 Speaker 3: key part in this. But what this data set and 193 00:08:58,120 --> 00:09:01,040 Speaker 3: you mentioned before, Susie showed what who is really interesting 194 00:09:01,320 --> 00:09:03,840 Speaker 3: was that these similar shifts are happening in men in 195 00:09:03,880 --> 00:09:06,480 Speaker 3: their mid forties too. So certainly women at are a 196 00:09:06,520 --> 00:09:09,880 Speaker 3: bigger disadvantage because we have the influence of hormones. A 197 00:09:09,920 --> 00:09:12,079 Speaker 3: lot of women are starting those PERI years in their 198 00:09:12,080 --> 00:09:14,960 Speaker 3: early forties as well, but we also have some of 199 00:09:14,960 --> 00:09:17,920 Speaker 3: these effects of just general aging as well. And we 200 00:09:18,000 --> 00:09:20,560 Speaker 3: also know that the research shows that past the age 201 00:09:20,559 --> 00:09:23,160 Speaker 3: of forty, muscle mass tends to drop off by that 202 00:09:23,360 --> 00:09:25,720 Speaker 3: one to two percent of a year. So it's really 203 00:09:25,760 --> 00:09:27,480 Speaker 3: that key. If you don't use it, you're going to 204 00:09:27,559 --> 00:09:30,560 Speaker 3: lose it. So resistance training, weight based training, and if 205 00:09:30,600 --> 00:09:33,079 Speaker 3: you don't love getting into the gym or doing something 206 00:09:33,080 --> 00:09:36,120 Speaker 3: yourself at home. My mum Sophie shout out to Sophie, 207 00:09:36,160 --> 00:09:38,640 Speaker 3: she often listens to the podcast, who is a very 208 00:09:38,760 --> 00:09:41,680 Speaker 3: very healthy human. She plays squash three or four times 209 00:09:41,720 --> 00:09:43,560 Speaker 3: a week, and that can be a form of, I 210 00:09:43,559 --> 00:09:46,520 Speaker 3: guess resistance based training because you're hitting that little black 211 00:09:46,600 --> 00:09:49,520 Speaker 3: rubber ball so hard, and she's got some really good 212 00:09:49,520 --> 00:09:51,840 Speaker 3: little muscles. She's only a tiny human, but you know 213 00:09:51,880 --> 00:09:54,040 Speaker 3: she does the little things and she's got some little 214 00:09:54,120 --> 00:09:56,280 Speaker 3: arm weights that she does at home, and she understands 215 00:09:56,360 --> 00:09:58,720 Speaker 3: all of these, you know, important things that she needs 216 00:09:58,760 --> 00:10:00,720 Speaker 3: to be doing. You know she's well passed so forties. 217 00:10:00,880 --> 00:10:03,800 Speaker 3: But these key messages they start early. Don't wait, like 218 00:10:03,840 --> 00:10:06,079 Speaker 3: Susie said, until you're in your fifties or in your 219 00:10:06,080 --> 00:10:08,520 Speaker 3: sixties and you think, oh, what should I be doing? 220 00:10:08,800 --> 00:10:11,600 Speaker 3: It's the key time to really be focusing on our 221 00:10:11,640 --> 00:10:15,640 Speaker 3: health and on things like anti aging, anti inflammatory style diets, 222 00:10:15,679 --> 00:10:18,440 Speaker 3: the correct type of training with so many of my 223 00:10:18,520 --> 00:10:20,439 Speaker 3: ladies are like, oh, I'm getting some extra steps in 224 00:10:20,480 --> 00:10:22,719 Speaker 3: and I do my pilates, and I'm like, that's amazing, 225 00:10:22,920 --> 00:10:24,760 Speaker 3: But we need to get you lifting a little bit 226 00:10:24,800 --> 00:10:27,760 Speaker 3: of heavier weight to not only build that muscle mass, 227 00:10:27,760 --> 00:10:30,800 Speaker 3: but just to preserve it as an absolute baseline as well. 228 00:10:31,360 --> 00:10:33,200 Speaker 3: And then what I thought was really interesting about the 229 00:10:33,280 --> 00:10:35,679 Speaker 3: study as well. Susie mentioned it was published in the 230 00:10:35,720 --> 00:10:38,760 Speaker 3: Journal of Nature Aging. If anybody's interested in looking up 231 00:10:38,800 --> 00:10:41,839 Speaker 3: the full research past the age of sixty. What we 232 00:10:42,000 --> 00:10:44,079 Speaker 3: sort of thought, well, I guess what I've always thought 233 00:10:44,120 --> 00:10:46,559 Speaker 3: as a dietitian was that some of these more age 234 00:10:46,600 --> 00:10:50,480 Speaker 3: related diseases such as Alzheimer's, such as cudiovascular disease, a 235 00:10:50,480 --> 00:10:53,120 Speaker 3: lot of these chronic diseases sometimes as well, have this 236 00:10:53,240 --> 00:10:57,320 Speaker 3: kind of slow incremental kind of increase over time. But 237 00:10:57,440 --> 00:10:59,679 Speaker 3: what this study really showed was that once you hit 238 00:10:59,720 --> 00:11:03,920 Speaker 3: about sixty, it's not this slow incremental increase for a decade. 239 00:11:04,040 --> 00:11:08,400 Speaker 3: There's really this quite steep uptick of increases in diseases 240 00:11:08,440 --> 00:11:12,040 Speaker 3: such as Alzheimer's and such as cardiovascular disease after the 241 00:11:12,040 --> 00:11:15,280 Speaker 3: age of sixty, this really steep uptick. So that's again 242 00:11:15,400 --> 00:11:17,679 Speaker 3: really important things. There are quite a few, you know, 243 00:11:17,760 --> 00:11:20,280 Speaker 3: supplements and nutrition and lifestyle things that you could be 244 00:11:20,360 --> 00:11:23,520 Speaker 3: doing to help with things such as cardiovascular disease and 245 00:11:23,600 --> 00:11:26,560 Speaker 3: Alzheimer's disease. But don't start it when you're sixty, because 246 00:11:26,559 --> 00:11:29,800 Speaker 3: that's when the risk increases. Really try to get onto 247 00:11:29,800 --> 00:11:33,040 Speaker 3: it earlier so that it's like a habit, it's a routine, 248 00:11:33,120 --> 00:11:35,520 Speaker 3: it's really something that you kind of do day in 249 00:11:35,559 --> 00:11:37,199 Speaker 3: and day out. So by the time you do here 250 00:11:37,280 --> 00:11:39,760 Speaker 3: is sixties, it's just something that's ingrained in you and 251 00:11:39,800 --> 00:11:43,040 Speaker 3: you're doing all of the positive lifestyle and nutrition shifts 252 00:11:43,120 --> 00:11:45,080 Speaker 3: that we want you to be doing at that stage 253 00:11:45,120 --> 00:11:47,840 Speaker 3: in your life as well. So just another really interesting 254 00:11:47,920 --> 00:11:51,040 Speaker 3: way to think about nutrition and aging. And for some people, 255 00:11:51,080 --> 00:11:54,120 Speaker 3: I always talk to my clients about finding a deeper 256 00:11:54,160 --> 00:11:56,600 Speaker 3: purpose or a deeper why. It's all well and good 257 00:11:56,679 --> 00:11:58,480 Speaker 3: to want to lose weight, but you have to have 258 00:11:58,559 --> 00:12:00,960 Speaker 3: a really deep purpose because because a lot of clients 259 00:12:01,000 --> 00:12:03,000 Speaker 3: will say, oh, I'd like to lose ten killers, but 260 00:12:03,080 --> 00:12:05,040 Speaker 3: it's like why it's oh to you know, to fit 261 00:12:05,120 --> 00:12:07,400 Speaker 3: back into my clothes. And that's all well and good 262 00:12:07,440 --> 00:12:10,400 Speaker 3: for short term motivation, but if you really want to 263 00:12:10,600 --> 00:12:12,920 Speaker 3: keep that weight off long term, you need to create 264 00:12:12,960 --> 00:12:16,040 Speaker 3: the lifestyle habits that will allow you to not only 265 00:12:16,080 --> 00:12:18,480 Speaker 3: lose the weight, but to maintain it long term and 266 00:12:18,559 --> 00:12:21,640 Speaker 3: having a really deeper while purpose that's linked to more 267 00:12:21,920 --> 00:12:24,959 Speaker 3: health or you know, decrease risk of diseases. I feel 268 00:12:24,960 --> 00:12:27,520 Speaker 3: like it's a really strong motivator long term. So I'm 269 00:12:27,520 --> 00:12:30,000 Speaker 3: always really keen to get my clients to not only 270 00:12:30,080 --> 00:12:32,520 Speaker 3: think about the esthetic goals, if that's what they're chasing, 271 00:12:32,720 --> 00:12:35,440 Speaker 3: but also the more health related goals and how they 272 00:12:35,520 --> 00:12:37,920 Speaker 3: might age and how they want to look like, you know, 273 00:12:38,000 --> 00:12:40,040 Speaker 3: when they retire, or how they want to feel how 274 00:12:40,040 --> 00:12:42,400 Speaker 3: their body wants to move by the time they spend 275 00:12:42,400 --> 00:12:44,800 Speaker 3: their entire life working and they get to, you know, 276 00:12:44,880 --> 00:12:47,200 Speaker 3: mid sixties and they want to retire, how do you 277 00:12:47,240 --> 00:12:49,080 Speaker 3: want to retire? Do you want to body that sort 278 00:12:49,080 --> 00:12:51,920 Speaker 3: of you know, pre diabetic hobbling around on a walking 279 00:12:51,920 --> 00:12:54,079 Speaker 3: stick with bad back and bad knees, or do you 280 00:12:54,120 --> 00:12:56,800 Speaker 3: want a body that's able to chase around after grandkids, 281 00:12:57,120 --> 00:12:59,920 Speaker 3: enjoy the cruises around the world and hike up amounted 282 00:13:00,080 --> 00:13:02,960 Speaker 3: in Switzerland? Is that how you want your body to perform. 283 00:13:03,040 --> 00:13:05,680 Speaker 3: So think about you know, nutrition and health and these 284 00:13:05,720 --> 00:13:09,160 Speaker 3: healthy lifestyle habits we're doing now. Think about that when 285 00:13:09,200 --> 00:13:11,480 Speaker 3: you you know, might want to retire later, or you're 286 00:13:11,480 --> 00:13:13,720 Speaker 3: in your seventies and you're in your eighties, do you 287 00:13:13,720 --> 00:13:15,720 Speaker 3: want a full time care of going around you know, 288 00:13:15,720 --> 00:13:17,959 Speaker 3: the supermarket on you WHEELI walker? Or do you want 289 00:13:17,960 --> 00:13:20,040 Speaker 3: to be like some of these eighty nine year olds 290 00:13:20,080 --> 00:13:23,000 Speaker 3: I see who are completely still independent and you know, 291 00:13:23,040 --> 00:13:25,200 Speaker 3: doing all the things and carrying their own shopping bag. 292 00:13:25,320 --> 00:13:28,359 Speaker 3: So we can choose what we do now as foundation 293 00:13:28,480 --> 00:13:30,600 Speaker 3: of good health and habits to set us up for 294 00:13:30,640 --> 00:13:33,560 Speaker 3: some healthier aging long term as well. So just a 295 00:13:33,600 --> 00:13:36,440 Speaker 3: really really cool research study. So good fine, sus. 296 00:13:36,760 --> 00:13:38,160 Speaker 2: Yeah, I loved it. I thought it was great. 297 00:13:38,160 --> 00:13:40,200 Speaker 1: And as I said, don't wait until you know you 298 00:13:40,280 --> 00:13:41,959 Speaker 1: look in the mirror and the face is falling off. 299 00:13:42,000 --> 00:13:43,640 Speaker 2: Get in about forty two and you'll be on the 300 00:13:43,720 --> 00:13:44,080 Speaker 2: right track. 301 00:13:44,160 --> 00:13:46,280 Speaker 1: So we'll observerly and space over the next few years 302 00:13:46,280 --> 00:13:48,320 Speaker 1: and see if she manages to keep things up a 303 00:13:48,320 --> 00:13:50,720 Speaker 1: bit more, particularly when she's having her daily collagen from 304 00:13:50,800 --> 00:13:53,240 Speaker 1: our glow Hop chocolate range. 305 00:13:52,840 --> 00:13:55,480 Speaker 3: Yes with add advitamin Z and CO and zone k ten, 306 00:13:55,600 --> 00:13:59,520 Speaker 3: I might add, and then the next study that we 307 00:13:59,600 --> 00:14:01,840 Speaker 3: thought we're all full of the studies this week up 308 00:14:01,840 --> 00:14:05,320 Speaker 3: we'd take a little closer look about is constipation and 309 00:14:05,320 --> 00:14:07,559 Speaker 3: heart disease. And certainly, you know, I'm sure we've got 310 00:14:07,600 --> 00:14:10,000 Speaker 3: a lot of Elvis fans listening to the potty today. 311 00:14:10,200 --> 00:14:12,240 Speaker 3: And if you put in the terms constipation and heart 312 00:14:12,240 --> 00:14:15,840 Speaker 3: attack into Google, clearly Elvis Presley's name crops up, because 313 00:14:16,280 --> 00:14:18,560 Speaker 3: rumor has it that's how he does. He was straining 314 00:14:18,600 --> 00:14:21,400 Speaker 3: incredibly hard on the toilet for an incredibly long time, 315 00:14:21,680 --> 00:14:23,960 Speaker 3: trying to get out a very hard poop, and that 316 00:14:24,040 --> 00:14:27,720 Speaker 3: led to his fateal heart attack. I'm sure have you 317 00:14:27,760 --> 00:14:28,280 Speaker 3: never heard that? 318 00:14:28,520 --> 00:14:28,560 Speaker 2: What? 319 00:14:29,320 --> 00:14:33,480 Speaker 3: Oh wow, Susie, just go Google like Elvis Presley death. Yeah. 320 00:14:33,720 --> 00:14:33,920 Speaker 2: Yeah. 321 00:14:34,000 --> 00:14:35,960 Speaker 3: Apparently he did not have a very good diet, and 322 00:14:36,000 --> 00:14:39,160 Speaker 3: also I think there's quite a few other lifestyle things 323 00:14:39,160 --> 00:14:42,880 Speaker 3: that he'd liked to indulge in, very illicit things, and 324 00:14:42,920 --> 00:14:45,280 Speaker 3: I don't think that that helped. But the rumor has 325 00:14:45,280 --> 00:14:47,920 Speaker 3: it that he passed away because he was straining to 326 00:14:47,920 --> 00:14:50,080 Speaker 3: get out a very large bowel motion and the toilet 327 00:14:50,120 --> 00:14:51,600 Speaker 3: and he had a heart attack, and that's where his 328 00:14:52,160 --> 00:14:54,240 Speaker 3: doctor found him. Was on the toilet. I can't believe 329 00:14:54,280 --> 00:14:54,960 Speaker 3: you've never heard of that. 330 00:14:55,120 --> 00:14:57,200 Speaker 2: No, I've never heard that, but it does. 331 00:14:57,240 --> 00:15:00,040 Speaker 1: You know, I've had other or people I've known you 332 00:15:00,200 --> 00:15:02,480 Speaker 1: had one had a stroke and you said it was 333 00:15:02,520 --> 00:15:04,160 Speaker 1: on the bathroo like on the toilet. 334 00:15:04,360 --> 00:15:07,480 Speaker 2: So yes, anecdotally it has crossed my bath before. 335 00:15:08,160 --> 00:15:08,440 Speaker 3: Yeah. 336 00:15:08,440 --> 00:15:08,680 Speaker 2: Wow. 337 00:15:08,760 --> 00:15:10,800 Speaker 3: Well no, I can't believe you've never heard of that. 338 00:15:10,800 --> 00:15:14,400 Speaker 3: I'm shocked. But anyway, this research study was really looking 339 00:15:14,440 --> 00:15:17,880 Speaker 3: at that link, like did constipation have an increase link 340 00:15:18,000 --> 00:15:20,040 Speaker 3: four risk of heart attacks? So it was a really 341 00:15:20,280 --> 00:15:23,240 Speaker 3: huge subset of people. So it was an Australian study. 342 00:15:23,440 --> 00:15:26,360 Speaker 3: It involved over half a million people, which is almost 343 00:15:26,440 --> 00:15:29,560 Speaker 3: unheard of, Like that's a huge population of people that 344 00:15:29,600 --> 00:15:33,440 Speaker 3: they're looking for. So five hundred and forty thousand people. Now, 345 00:15:33,480 --> 00:15:36,280 Speaker 3: these people in the research study were all over sixty 346 00:15:36,440 --> 00:15:38,480 Speaker 3: and they were all in hospital. So these are all 347 00:15:38,480 --> 00:15:41,920 Speaker 3: in patients admitted to hospital for a different range of conditions, 348 00:15:41,960 --> 00:15:44,280 Speaker 3: not just a heart attack, not just constipation, a whole 349 00:15:44,360 --> 00:15:46,680 Speaker 3: range of conditions. But what they did is they looked 350 00:15:46,680 --> 00:15:49,440 Speaker 3: at these five hundred and forty thousand people and they 351 00:15:49,480 --> 00:15:51,880 Speaker 3: looked at the conditions that they are in hospital for 352 00:15:52,600 --> 00:15:56,080 Speaker 3: and they really compared their risk of heart attacks due 353 00:15:56,080 --> 00:16:00,280 Speaker 3: to their background with constipation, but also other condition They 354 00:16:00,280 --> 00:16:02,720 Speaker 3: looked at high blood pressure, they looked at strokes, and 355 00:16:02,760 --> 00:16:04,960 Speaker 3: they looked at a couple of other conditions as well, 356 00:16:05,240 --> 00:16:08,080 Speaker 3: and what they found that there was this increased risk 357 00:16:08,240 --> 00:16:11,880 Speaker 3: of heart attacks and strokes if you were constipated. Now, 358 00:16:12,000 --> 00:16:14,760 Speaker 3: it's not enough to kind of infer that to general 359 00:16:14,800 --> 00:16:17,680 Speaker 3: healthy adults, because these were sick people, they were in hospital, 360 00:16:17,720 --> 00:16:20,120 Speaker 3: and they were over sixty. But I do think that 361 00:16:20,200 --> 00:16:24,440 Speaker 3: it's just an interesting study because, as we know as dietitians, 362 00:16:24,480 --> 00:16:27,560 Speaker 3: people who do tend to and I'm definitely generalizing here, 363 00:16:27,800 --> 00:16:31,400 Speaker 3: but people who do tend to have constipation, higher blood pressure, 364 00:16:31,760 --> 00:16:34,680 Speaker 3: backgrounds of heart attacks and strokes do tend to have 365 00:16:34,800 --> 00:16:37,600 Speaker 3: poorer quality diets. So to me, that would make sense 366 00:16:37,600 --> 00:16:39,840 Speaker 3: that there's a link, a sort of like an association 367 00:16:40,040 --> 00:16:44,520 Speaker 3: there anyway. But obviously they can't really put that total 368 00:16:44,600 --> 00:16:48,680 Speaker 3: link together because they were doing more of observational study 369 00:16:48,680 --> 00:16:50,880 Speaker 3: and they were saying that the link exists, but they 370 00:16:50,920 --> 00:16:53,320 Speaker 3: can't say one causes the other. So we certainly can't 371 00:16:53,360 --> 00:16:56,680 Speaker 3: say that having constipation will will give you a heart attack, 372 00:16:56,760 --> 00:16:58,600 Speaker 3: will give you a stroke, but there was certainly a 373 00:16:58,760 --> 00:17:02,600 Speaker 3: higher association between this group of people. And then there 374 00:17:02,600 --> 00:17:05,240 Speaker 3: was also another large Danish study that looked at close 375 00:17:05,280 --> 00:17:08,040 Speaker 3: to a million people and again they were either in 376 00:17:08,200 --> 00:17:10,920 Speaker 3: hospital as an inpatient or they were admitted to an 377 00:17:10,960 --> 00:17:14,280 Speaker 3: hospital outpatient clinic, so they'd finished the in patients stay 378 00:17:14,280 --> 00:17:16,600 Speaker 3: and they'd gone for follow up in an outpatient clinic 379 00:17:16,640 --> 00:17:19,480 Speaker 3: with a doctor or another you know, potentially allied health 380 00:17:19,560 --> 00:17:22,200 Speaker 3: specialty or a nurse. And they found that those people 381 00:17:22,240 --> 00:17:25,840 Speaker 3: as well who had a background of constipation also had 382 00:17:25,880 --> 00:17:28,479 Speaker 3: an increased risk of a heart attack and of a stroke. So, 383 00:17:28,800 --> 00:17:31,840 Speaker 3: I guess two studies with a huge subgroup of people 384 00:17:31,880 --> 00:17:35,400 Speaker 3: in both studies really clearly showing that that link there 385 00:17:35,440 --> 00:17:39,439 Speaker 3: does exist. But the relationship between constipation and an increased 386 00:17:39,520 --> 00:17:42,720 Speaker 3: risk for heart attacks and strokes is not, I guess 387 00:17:42,760 --> 00:17:46,320 Speaker 3: fully transferable to the healthy people outside of hospital. So 388 00:17:46,359 --> 00:17:49,280 Speaker 3: it's something to be aware of, particularly if you have had, 389 00:17:49,560 --> 00:17:53,200 Speaker 3: you know, admissions to hospital for things such as constipation, 390 00:17:53,320 --> 00:17:56,200 Speaker 3: four things such as high blood pressure. Potentially you've got 391 00:17:56,240 --> 00:17:58,320 Speaker 3: you know, a risk of sort of strokes in your family, 392 00:17:58,400 --> 00:18:00,760 Speaker 3: or you yourself have had a stroke or a tea I 393 00:18:00,760 --> 00:18:03,399 Speaker 3: think it's probably just something to be aware of as well. 394 00:18:03,600 --> 00:18:06,720 Speaker 3: And then also the studies didn't confound for factors such 395 00:18:06,800 --> 00:18:09,360 Speaker 3: as utilizing drugs, so you know, if people had high 396 00:18:09,359 --> 00:18:12,000 Speaker 3: blood pressure, were you know, were they on different types 397 00:18:12,040 --> 00:18:14,120 Speaker 3: of drugs or not. That wasn't sort of gone through 398 00:18:14,160 --> 00:18:17,000 Speaker 3: in the research either, So not like a really clear 399 00:18:17,080 --> 00:18:21,280 Speaker 3: cut research paper, but just really showing that association, which 400 00:18:21,320 --> 00:18:22,880 Speaker 3: I think it would have been interesting if they then 401 00:18:22,920 --> 00:18:25,960 Speaker 3: went through people's you know, height, weight, BMI and dies. 402 00:18:26,000 --> 00:18:28,320 Speaker 3: But obviously they didn't break that down any further, but 403 00:18:28,359 --> 00:18:30,400 Speaker 3: they did sort of show that there was a link 404 00:18:30,480 --> 00:18:33,159 Speaker 3: or an association there, which I think as dieticians we 405 00:18:33,800 --> 00:18:36,280 Speaker 3: would assume that. But always good to sort of have 406 00:18:36,400 --> 00:18:39,800 Speaker 3: these studies, particularly with large amounts of people, to kind 407 00:18:39,840 --> 00:18:43,240 Speaker 3: of you know, say that what we know that link 408 00:18:43,440 --> 00:18:44,680 Speaker 3: 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 00:18:48,080 --> 00:18:51,280 Speaker 1: but I think in terms of practical strategies, because whilst 411 00:18:51,320 --> 00:18:53,520 Speaker 1: if you have a diet pact ful of fresh fruiting 412 00:18:53,560 --> 00:18:56,440 Speaker 1: veggies and whole grains, when you have a dense grain 413 00:18:56,480 --> 00:18:58,400 Speaker 1: bread or you have cereal every day. 414 00:18:58,520 --> 00:19:00,639 Speaker 2: You probably can tick the box on diete fiber. 415 00:19:01,080 --> 00:19:03,920 Speaker 1: But when it comes to men in particular, or if 416 00:19:03,960 --> 00:19:06,200 Speaker 1: you're what a sensitive tummy and don't eat a lot 417 00:19:06,200 --> 00:19:08,639 Speaker 1: of salad or beg or you don't love it, you 418 00:19:08,800 --> 00:19:09,439 Speaker 1: might not eat. 419 00:19:09,320 --> 00:19:10,399 Speaker 2: Much cereal or bread. 420 00:19:10,440 --> 00:19:12,600 Speaker 1: You're probably a lot lower than the thirty grams have 421 00:19:12,680 --> 00:19:16,200 Speaker 1: recommended fiber daily optimal health when it comes to digestion 422 00:19:16,440 --> 00:19:18,000 Speaker 1: and some of these disease risks. 423 00:19:18,200 --> 00:19:19,960 Speaker 2: So I think that there's a real role. 424 00:19:20,359 --> 00:19:22,679 Speaker 1: And I was reminded of this with a friend recently 425 00:19:22,720 --> 00:19:25,119 Speaker 1: who said she'd use them quite aggressively when she was 426 00:19:25,119 --> 00:19:28,040 Speaker 1: losing weight and not eating a lot. Is the fiber 427 00:19:28,040 --> 00:19:30,560 Speaker 1: sachets you get from the pharmacy, so that Meta Mucil 428 00:19:30,600 --> 00:19:32,280 Speaker 1: have got one, Benny Fiber, I have got one, and it's 429 00:19:32,280 --> 00:19:33,320 Speaker 1: something you can add. 430 00:19:34,000 --> 00:19:36,240 Speaker 2: Can you add them to hot drinks? I'm not sure. No. 431 00:19:36,320 --> 00:19:38,879 Speaker 3: The consistency not Madame Mucil. That's a little grainy at 432 00:19:38,920 --> 00:19:41,080 Speaker 3: Benny Fiber, I think is supposed to be more like invisible. 433 00:19:41,119 --> 00:19:43,360 Speaker 3: You can definitely stirred it. It's a little bit better, and. 434 00:19:43,320 --> 00:19:46,040 Speaker 2: You can add it to sup Yeah. Yeah. I think 435 00:19:46,080 --> 00:19:46,960 Speaker 2: the people who are. 436 00:19:46,880 --> 00:19:49,359 Speaker 1: A vulnerable or prone to constipation, it can be as simple. 437 00:19:49,400 --> 00:19:52,919 Speaker 1: You've got a long, large bough all different reasons. I 438 00:19:52,920 --> 00:19:54,840 Speaker 1: think that's a worthwhile investment. You know, you can get 439 00:19:54,840 --> 00:19:56,560 Speaker 1: them from the pharmacy. You know that each day you 440 00:19:56,560 --> 00:19:59,119 Speaker 1: add that, you get a nice dose. It's usually soluble fiber. 441 00:19:59,160 --> 00:20:02,240 Speaker 1: I think in those mixed and it's just a daily routine. 442 00:20:02,280 --> 00:20:03,920 Speaker 1: You might have a shake each morning, you could add 443 00:20:03,920 --> 00:20:06,480 Speaker 1: that in and just part of that daily ritual. So 444 00:20:06,560 --> 00:20:08,480 Speaker 1: I think that's a real place for those kind of 445 00:20:08,520 --> 00:20:12,200 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 00:20:14,880 --> 00:20:17,399 Speaker 1: on that key nutrient that hopefully will help you know, 448 00:20:17,440 --> 00:20:20,760 Speaker 1: with vow motions more frequently and leave you less predisposed 449 00:20:21,240 --> 00:20:24,400 Speaker 1: to that, you know, I guess you know conserpation, which 450 00:20:24,480 --> 00:20:27,200 Speaker 1: leads to straining in that intricate link there with particularly 451 00:20:27,200 --> 00:20:29,760 Speaker 1: I guess people who don't move a lot as well. So, yeah, 452 00:20:29,840 --> 00:20:31,960 Speaker 1: they're in the pharmacy, and they're affordable, and there's certainly 453 00:20:32,000 --> 00:20:34,399 Speaker 1: something you could add daily, if not twice daily. 454 00:20:34,200 --> 00:20:35,600 Speaker 2: To get a really good dose of fiber. 455 00:20:35,680 --> 00:20:37,600 Speaker 1: If you know, you have a low appetite, or your 456 00:20:37,680 --> 00:20:40,879 Speaker 1: husband doesn't get fresh food or for whatever reason, I 457 00:20:40,880 --> 00:20:43,399 Speaker 1: would certainly use products like that in that context. 458 00:20:43,840 --> 00:20:46,359 Speaker 3: And you definitely want to stick with those more plant 459 00:20:46,359 --> 00:20:50,119 Speaker 3: based sobal types of natural fiber supplements versus things like laxatives. 460 00:20:50,160 --> 00:20:52,520 Speaker 3: You know, laxative would be kind of a last result 461 00:20:52,560 --> 00:20:54,439 Speaker 3: for me under the guidance of a doctor or a 462 00:20:54,440 --> 00:20:56,679 Speaker 3: gastra or a dietitian, because we do know that we 463 00:20:56,800 --> 00:20:59,160 Speaker 3: do not want to use things like laxatives long term. 464 00:20:59,359 --> 00:21:02,200 Speaker 3: They're not really for our bout the muscles long term. 465 00:21:02,280 --> 00:21:05,119 Speaker 3: So something like using cilium husk or meta muscle or 466 00:21:05,119 --> 00:21:08,439 Speaker 3: beni fiber can be quite safe longer term because it 467 00:21:08,480 --> 00:21:11,280 Speaker 3: is more of that natural type of fiber supplement versus 468 00:21:11,359 --> 00:21:14,560 Speaker 3: using something like you know, mover colar relaxative, which we 469 00:21:14,600 --> 00:21:17,280 Speaker 3: would never really recommend unless you're under that really strict 470 00:21:17,280 --> 00:21:20,399 Speaker 3: guidance of say like a Gasho entrologist. But the difference 471 00:21:20,440 --> 00:21:23,439 Speaker 3: between meta muslin beny fiber is the main ingredient. So 472 00:21:23,480 --> 00:21:26,840 Speaker 3: benny fiber from memory is based on wheat dextrin and 473 00:21:27,240 --> 00:21:29,480 Speaker 3: metamucule is based on cilium husk. And if you look 474 00:21:29,520 --> 00:21:32,960 Speaker 3: at the bulk of the research around the constipation and 475 00:21:33,000 --> 00:21:36,399 Speaker 3: the research, it's really been found that cilium husk as 476 00:21:36,400 --> 00:21:39,199 Speaker 3: an active ingredient is very beneficial so my preference is 477 00:21:39,200 --> 00:21:41,720 Speaker 3: almost to use metamucile, but a lot of the times 478 00:21:41,760 --> 00:21:43,760 Speaker 3: it's flavored, so it's a very you know, it's using 479 00:21:43,840 --> 00:21:46,879 Speaker 3: artificial sweetness. It's very sweet, it's very overpowering. I like 480 00:21:46,920 --> 00:21:49,239 Speaker 3: my clients to have just the natural flavored one, but 481 00:21:49,359 --> 00:21:51,359 Speaker 3: sometimes the texture of it can be a little bit 482 00:21:51,400 --> 00:21:54,560 Speaker 3: more coarse than something like Benni fibers. So I do 483 00:21:54,600 --> 00:21:56,840 Speaker 3: have some clients who do prefer to use something like 484 00:21:56,880 --> 00:22:00,280 Speaker 3: Benny fiber because it does mix in very well. Or 485 00:22:00,320 --> 00:22:02,400 Speaker 3: you know, particularly when I used to work in the hospital, 486 00:22:02,440 --> 00:22:04,120 Speaker 3: a lot of elderly people used to put it into 487 00:22:04,119 --> 00:22:06,000 Speaker 3: their tea and coffee in it. It's almost like an 488 00:22:06,080 --> 00:22:08,879 Speaker 3: invisible thing. It mixes down quite well, whereas if you're 489 00:22:09,000 --> 00:22:12,520 Speaker 3: using something like pure silium husk, that's pretty hardcore. It 490 00:22:12,600 --> 00:22:14,480 Speaker 3: is what the research does show it is one of 491 00:22:14,520 --> 00:22:16,560 Speaker 3: the better ones to use because it is backed by 492 00:22:16,560 --> 00:22:18,879 Speaker 3: their research. But it is very coarse, and it is 493 00:22:18,880 --> 00:22:21,080 Speaker 3: a sober fiber, so it absorbs the water, so it 494 00:22:21,119 --> 00:22:23,479 Speaker 3: does have that gel like consistency. If you put it 495 00:22:23,520 --> 00:22:25,520 Speaker 3: into a smoothie and leave that on the bench for 496 00:22:25,520 --> 00:22:27,679 Speaker 3: a couple of minutes, it will completely thicken up. So 497 00:22:27,680 --> 00:22:29,520 Speaker 3: you need to kind of put it into water, stir 498 00:22:29,560 --> 00:22:32,920 Speaker 3: it immediately and get it down, and it's not necessarily pleasant. 499 00:22:32,960 --> 00:22:35,520 Speaker 3: It is something that if you're a textural person, you 500 00:22:35,640 --> 00:22:38,760 Speaker 3: probably will struggle with something like pure silium husk, and 501 00:22:38,800 --> 00:22:41,320 Speaker 3: you may be better going with something like a metamucile 502 00:22:41,440 --> 00:22:43,600 Speaker 3: or a Benny fiber. So just a couple of tips 503 00:22:43,640 --> 00:22:44,919 Speaker 3: I've learnt from my own clinic. 504 00:22:45,320 --> 00:22:48,560 Speaker 1: My favorite good All brand, the bolt All brand, will 505 00:22:48,600 --> 00:22:50,480 Speaker 1: solve a lot of issues if you're happy, and people 506 00:22:50,480 --> 00:22:52,600 Speaker 1: say it's got sugar, but the benefits that way the 507 00:22:52,600 --> 00:22:55,040 Speaker 1: negatives when it comes to the fiber profile. So don't 508 00:22:55,080 --> 00:22:56,840 Speaker 1: underestimate the power of a good bowl of cereal in 509 00:22:56,920 --> 00:23:01,680 Speaker 1: the morning. Orral Lynne, Well, I'm excited. I was shopping 510 00:23:01,880 --> 00:23:04,439 Speaker 1: and looking at Foods for an Anti Inflammatory trolley that 511 00:23:04,480 --> 00:23:07,680 Speaker 1: I post on Thursdays, and Foods for Information always does 512 00:23:07,800 --> 00:23:09,919 Speaker 1: incredibly well, So I can only assume from that that 513 00:23:09,920 --> 00:23:12,200 Speaker 1: a lot of people have got inflammatory conditions and they 514 00:23:12,200 --> 00:23:16,120 Speaker 1: want food remedies. And I was looking because I'd always 515 00:23:16,200 --> 00:23:18,960 Speaker 1: recommended beetroot juice for people with high blood pressure, and 516 00:23:19,000 --> 00:23:22,399 Speaker 1: that's also increasingly hard to find, particularly since COVID, and 517 00:23:22,440 --> 00:23:25,840 Speaker 1: I looked in colds and Woolies and Thick Feds, which 518 00:23:25,920 --> 00:23:28,400 Speaker 1: is a juice company that has a range of different juices, 519 00:23:28,840 --> 00:23:32,359 Speaker 1: are now stocking a couple of amazing juices. There's one 520 00:23:32,400 --> 00:23:35,680 Speaker 1: hundred percent pure cherry juice and one hundred percent pure 521 00:23:35,680 --> 00:23:38,640 Speaker 1: pomegranate juice. And the reason that our childs were wagging 522 00:23:38,680 --> 00:23:42,000 Speaker 1: as dieticians is that we know that these are two 523 00:23:42,040 --> 00:23:46,080 Speaker 1: of the superfoods that are so high in antioxidants. They 524 00:23:46,080 --> 00:23:50,080 Speaker 1: are actually proven to clinically reduce inflammation and pain associated 525 00:23:50,119 --> 00:23:54,560 Speaker 1: with osteo and rheumatoid arthritis, and also in some instances, 526 00:23:54,640 --> 00:23:57,600 Speaker 1: cherry juice is given to athletes to help promote sleep. 527 00:23:58,320 --> 00:24:00,200 Speaker 2: So I thought, how fantastic, because not only. 528 00:24:00,240 --> 00:24:03,240 Speaker 1: Are they I'll use them medicinally with my clients, but 529 00:24:03,280 --> 00:24:05,720 Speaker 1: they've got no oed sugar that's one hundred percent pomegranate 530 00:24:05,760 --> 00:24:08,440 Speaker 1: or cherry, which is a very expensive product, and they're 531 00:24:08,440 --> 00:24:10,679 Speaker 1: actually not that expensive. I think I looked yesterday there 532 00:24:10,680 --> 00:24:13,800 Speaker 1: were six fifty for the Lita bottle, which is not 533 00:24:13,960 --> 00:24:16,760 Speaker 1: terribly expensive for something I think will be quite powerful 534 00:24:16,800 --> 00:24:17,520 Speaker 1: when it comes. 535 00:24:17,280 --> 00:24:18,080 Speaker 2: To reducing pain. 536 00:24:18,840 --> 00:24:22,119 Speaker 1: So Leanna and I frequently talk about not liking juice. 537 00:24:22,160 --> 00:24:24,159 Speaker 1: Now this is a very different context. We are not 538 00:24:24,240 --> 00:24:27,600 Speaker 1: saying chug down a class of pure cherry juice because. 539 00:24:27,400 --> 00:24:27,879 Speaker 2: You like it. 540 00:24:27,960 --> 00:24:33,080 Speaker 1: We are saying that if you have osteoarthritis, rheumatoid arthritis, 541 00:24:33,359 --> 00:24:37,560 Speaker 1: elevated CRP on your blood tests, conditions like multiple sclerosis, 542 00:24:37,840 --> 00:24:41,840 Speaker 1: where there's implammation throughout the body, it is certainly worth adding. 543 00:24:41,880 --> 00:24:44,160 Speaker 1: I would give my clients just one hundred mil, which 544 00:24:44,200 --> 00:24:48,240 Speaker 1: translates to eleven grams of concentrated sugars, which isn't insignificant, 545 00:24:48,280 --> 00:24:50,600 Speaker 1: but in this context as a medicinal remedy, I have 546 00:24:50,640 --> 00:24:53,080 Speaker 1: no issue with it. As we said before getting on 547 00:24:53,119 --> 00:24:55,440 Speaker 1: the podcast, people have no issue downing that much sugar 548 00:24:55,520 --> 00:24:58,159 Speaker 1: and a couple of Rosa chocolate. So in this purpose, 549 00:24:58,160 --> 00:24:59,840 Speaker 1: I would use it once a day with my clients. 550 00:25:00,040 --> 00:25:02,440 Speaker 1: The meal about one hundred meal, which means that lead 551 00:25:02,440 --> 00:25:04,920 Speaker 1: a bottle will last just over a week, and give 552 00:25:04,960 --> 00:25:07,119 Speaker 1: it a good go because for anyone who does struggle 553 00:25:07,200 --> 00:25:09,919 Speaker 1: with those inflammatory conditions and the pain is real, you 554 00:25:09,960 --> 00:25:12,280 Speaker 1: will certainly notice the difference or not, and you will 555 00:25:12,320 --> 00:25:15,160 Speaker 1: know then if you are getting that therapeutic approach. So 556 00:25:15,640 --> 00:25:17,720 Speaker 1: I'm just so thrilled. So yeah, there's one hundred percent. 557 00:25:17,720 --> 00:25:21,320 Speaker 1: Pomegranate and cherry are the two with evidence face for them. 558 00:25:21,640 --> 00:25:22,560 Speaker 2: There's a few different ones. 559 00:25:22,560 --> 00:25:24,639 Speaker 1: I actually think there's a blueberry one as well, but 560 00:25:24,720 --> 00:25:26,399 Speaker 1: they would be the first two. I would go to 561 00:25:26,520 --> 00:25:30,359 Speaker 1: pomegranate and cherry because specifically have been associated with strong 562 00:25:30,400 --> 00:25:33,399 Speaker 1: research outcomes with pro inflammatory conditions. 563 00:25:33,800 --> 00:25:36,040 Speaker 3: And we loved it, didn't we. When we were developing 564 00:25:36,080 --> 00:25:38,880 Speaker 3: our rest designed by dietitians hot Chocolate, we were trying 565 00:25:38,880 --> 00:25:41,399 Speaker 3: to find powdered type cherry juice because we know that 566 00:25:41,440 --> 00:25:43,760 Speaker 3: there is some research out there that tart cherry helps 567 00:25:43,760 --> 00:25:45,800 Speaker 3: with sleep. So I think I agree with you in 568 00:25:45,920 --> 00:25:49,480 Speaker 3: terms of inflammatory type conditions. Autoimmune type conditions often have 569 00:25:49,480 --> 00:25:52,600 Speaker 3: an inflammatory base. But also I would be using that 570 00:25:52,640 --> 00:25:55,520 Speaker 3: if you suffered from sleep. Maybe not perhaps if you're 571 00:25:55,560 --> 00:25:57,119 Speaker 3: like a new mum, because I don't think much is 572 00:25:57,119 --> 00:25:59,000 Speaker 3: going to help when you're really going through those initial 573 00:25:59,080 --> 00:26:01,359 Speaker 3: newborn phases. You just got to you just got to 574 00:26:01,359 --> 00:26:03,280 Speaker 3: write it out and do the best you can. I 575 00:26:03,320 --> 00:26:05,080 Speaker 3: just don't think, you know, some tarch cherry juice is 576 00:26:05,080 --> 00:26:06,679 Speaker 3: going to help you a few babies waking up to 577 00:26:06,720 --> 00:26:08,919 Speaker 3: feed every two hours. But if you ask someone that 578 00:26:09,040 --> 00:26:12,480 Speaker 3: has perhaps an incredibly stressful job, or you're just someone 579 00:26:12,480 --> 00:26:14,439 Speaker 3: who suffers from a bit of insomnia, or you just 580 00:26:14,520 --> 00:26:17,840 Speaker 3: don't sleep well. Perhaps something like this cherry juice is 581 00:26:17,880 --> 00:26:19,560 Speaker 3: well worth a trial. And if you just pop it 582 00:26:19,600 --> 00:26:21,920 Speaker 3: into you know, Google and look at the research around 583 00:26:22,200 --> 00:26:24,879 Speaker 3: tarch cherry juice and sleep, it'll give you an amount 584 00:26:24,960 --> 00:26:26,840 Speaker 3: to really aim for. I don't have that amount off 585 00:26:26,840 --> 00:26:28,600 Speaker 3: the top of my head, but I really did like 586 00:26:28,640 --> 00:26:30,199 Speaker 3: it as well, Susie. And like you said, it's got 587 00:26:30,200 --> 00:26:30,879 Speaker 3: eleven grams of. 588 00:26:30,840 --> 00:26:35,720 Speaker 1: Sugar, well it was ten cherries are clinically proven as 589 00:26:35,760 --> 00:26:38,119 Speaker 1: well to give that same so it's certainly in one 590 00:26:38,200 --> 00:26:40,360 Speaker 1: hundred meal you get that equivalence. 591 00:26:40,680 --> 00:26:42,480 Speaker 3: And I agree with you, like eleven grams of sugar. 592 00:26:42,640 --> 00:26:44,760 Speaker 3: When you see it like that, people think, oh wow, 593 00:26:44,880 --> 00:26:47,240 Speaker 3: that's so much. But I cannot tell you the amount 594 00:26:47,280 --> 00:26:49,080 Speaker 3: of women that would smash half a block of chocolate 595 00:26:49,160 --> 00:26:51,520 Speaker 3: after dinner and not even think twice about it, but 596 00:26:51,560 --> 00:26:53,920 Speaker 3: freak out about eleven grams of sugar in a product 597 00:26:53,920 --> 00:26:56,080 Speaker 3: that will probably be doing you a lot of good 598 00:26:56,240 --> 00:26:59,199 Speaker 3: from an anti inflammatory or a sleep perspective. So I 599 00:26:59,200 --> 00:27:01,399 Speaker 3: think this is a great find. I really do like you, 600 00:27:01,440 --> 00:27:04,600 Speaker 3: I would use it more in that medicinal circumstances, and 601 00:27:04,680 --> 00:27:08,159 Speaker 3: I think from a cost perspective, it's really really affordable 602 00:27:08,200 --> 00:27:11,399 Speaker 3: because I think of cherries, particularly around Christmas time, getting 603 00:27:11,400 --> 00:27:14,439 Speaker 3: a box of cherries is like twenty plus dollars. So 604 00:27:14,520 --> 00:27:17,280 Speaker 3: getting a whole liter of juice for six dollars something 605 00:27:17,400 --> 00:27:21,400 Speaker 3: I think is a really reasonable price point because don't forget, 606 00:27:21,400 --> 00:27:24,639 Speaker 3: we don't want you drinking cupful after cupful. The serving 607 00:27:24,720 --> 00:27:27,199 Speaker 3: size recommended amount is one hundred meals. You're going to 608 00:27:27,200 --> 00:27:30,600 Speaker 3: get ten servings out of this juice for six dollars something, 609 00:27:31,040 --> 00:27:33,879 Speaker 3: And as long as you're not overdoing the serving size amount, 610 00:27:34,040 --> 00:27:36,640 Speaker 3: I think it can be a really helpful addition because 611 00:27:36,640 --> 00:27:38,520 Speaker 3: I think if you were to go and buy you know, 612 00:27:38,600 --> 00:27:41,879 Speaker 3: tart cherries in a capsule form or pomegranate, you know, 613 00:27:42,000 --> 00:27:45,359 Speaker 3: capsules or supplements, that would be far more expensive, I 614 00:27:45,359 --> 00:27:48,680 Speaker 3: would think than something like the pure juice extract as well. 615 00:27:48,760 --> 00:27:50,440 Speaker 3: So I like this. I think it's a great find, 616 00:27:50,440 --> 00:27:52,919 Speaker 3: and I'm not overly concerned about the amount of sugar. 617 00:27:53,160 --> 00:27:55,520 Speaker 3: I think that as part of a balanced start, I. 618 00:27:55,440 --> 00:28:00,320 Speaker 2: Think it can be a really great addition. I agreed, agreed, all. 619 00:28:00,280 --> 00:28:02,600 Speaker 3: Right, And then moving on to our last Listener question 620 00:28:02,680 --> 00:28:05,240 Speaker 3: of the week, it is the best cookware to use. 621 00:28:05,359 --> 00:28:07,680 Speaker 3: So this is something I will admit I've been meaning 622 00:28:07,680 --> 00:28:10,119 Speaker 3: to do a little bit of research more research around 623 00:28:10,119 --> 00:28:12,080 Speaker 3: because I do get quite a few questions from my 624 00:28:12,160 --> 00:28:15,080 Speaker 3: clients because you think, if you're on social media a lot, 625 00:28:15,119 --> 00:28:17,199 Speaker 3: you would have seen a lot of the what are 626 00:28:17,240 --> 00:28:20,399 Speaker 3: we going to call like inflammatory tiktoks out there saying 627 00:28:20,440 --> 00:28:23,119 Speaker 3: this pan is toxic or this brand of something is 628 00:28:23,160 --> 00:28:25,400 Speaker 3: toxic and if you cook with it, you're leaching chemicals, 629 00:28:25,400 --> 00:28:27,680 Speaker 3: And there's a lot of fear mongering when it goes, 630 00:28:27,880 --> 00:28:31,040 Speaker 3: you know, on social media around cookware. But from the 631 00:28:31,080 --> 00:28:33,800 Speaker 3: research that I've sort of done, I think that the 632 00:28:33,880 --> 00:28:37,840 Speaker 3: three best types of cookware are stainless steel, cast iron, 633 00:28:38,080 --> 00:28:41,640 Speaker 3: or carbon steel, and they're all considered quite low toxic 634 00:28:41,720 --> 00:28:44,400 Speaker 3: type cookwares. They all do well with sort of that 635 00:28:44,520 --> 00:28:47,240 Speaker 3: medium to higher type heat. I really don't think we 636 00:28:47,240 --> 00:28:50,240 Speaker 3: should be cooking at that really high extreme heat for 637 00:28:50,280 --> 00:28:52,760 Speaker 3: a number of reasons, because we do know that extremely 638 00:28:52,840 --> 00:28:55,400 Speaker 3: high heat, particularly on the open flames, if you're cooking 639 00:28:55,440 --> 00:28:59,120 Speaker 3: meat in protein, that may potentially lead to more cancer 640 00:28:59,280 --> 00:29:02,360 Speaker 3: properties developing in the types of meat. We also do 641 00:29:02,440 --> 00:29:04,360 Speaker 3: know that it can damage some of your cookway if 642 00:29:04,360 --> 00:29:06,720 Speaker 3: you're cooking at a really really high heat or temperature 643 00:29:06,720 --> 00:29:08,840 Speaker 3: as well. So I don't love cooking at a super 644 00:29:08,920 --> 00:29:11,480 Speaker 3: high heat, but I do think from the research that 645 00:29:11,560 --> 00:29:14,160 Speaker 3: I've done, this type of cookware is probably the ones 646 00:29:14,200 --> 00:29:16,479 Speaker 3: that I would be genuinely recommending, And that's what I've 647 00:29:16,520 --> 00:29:18,640 Speaker 3: got in my own kitchen is a stainless steel plan 648 00:29:18,720 --> 00:29:21,960 Speaker 3: and some cast iron plans as well, but probably, yeah, 649 00:29:21,960 --> 00:29:25,120 Speaker 3: they're probably my recommendations to start with. I'll pass over 650 00:29:25,160 --> 00:29:28,480 Speaker 3: to Susie to see if she's got any other recommendations. 651 00:29:29,160 --> 00:29:31,920 Speaker 1: I think that you do need to be careful on 652 00:29:31,960 --> 00:29:34,400 Speaker 1: any pan because what I think happens is that we 653 00:29:34,480 --> 00:29:36,880 Speaker 1: have pants for too long and they become unsealed, and 654 00:29:36,880 --> 00:29:39,040 Speaker 1: then you certainly will be leaching some of the chemicals 655 00:29:39,040 --> 00:29:41,200 Speaker 1: that we know can have a toxic effect in the 656 00:29:41,240 --> 00:29:42,240 Speaker 1: body long term. 657 00:29:42,760 --> 00:29:45,040 Speaker 2: Myself, I tend to as. 658 00:29:44,920 --> 00:29:48,160 Speaker 1: You describe, cook on the cook top with stainless steel 659 00:29:48,560 --> 00:29:51,520 Speaker 1: or cast iron type pan. But just another point I 660 00:29:51,560 --> 00:29:53,719 Speaker 1: wanted to make on something else I've been writing up, 661 00:29:53,760 --> 00:29:55,440 Speaker 1: and this goes back to when we first recorded the 662 00:29:55,480 --> 00:29:57,480 Speaker 1: podcast and talked about microplastics. 663 00:29:57,840 --> 00:30:00,320 Speaker 2: Now it's estimated that we get about our gram of. 664 00:30:00,320 --> 00:30:05,040 Speaker 1: Microplastics in our bodies that is unable to be eliminated 665 00:30:05,200 --> 00:30:08,000 Speaker 1: each year, and it comes from a range of different things, 666 00:30:08,040 --> 00:30:11,440 Speaker 1: but one of the key waves we can reduce the 667 00:30:11,480 --> 00:30:15,200 Speaker 1: consumption of microplastics from our food is anything in plastic, 668 00:30:15,400 --> 00:30:18,600 Speaker 1: so heating rice and containers in the microwave or those 669 00:30:18,680 --> 00:30:23,800 Speaker 1: quick cook packs, or also frozen meals, because any frozen 670 00:30:23,880 --> 00:30:25,959 Speaker 1: or even fresh meal that you heat in the microwave, 671 00:30:26,080 --> 00:30:28,000 Speaker 1: that plastic in small amounts will be. 672 00:30:27,960 --> 00:30:29,200 Speaker 2: Leaching into the food. 673 00:30:29,400 --> 00:30:32,760 Speaker 1: So wherever you can, you're actually much better to take 674 00:30:32,800 --> 00:30:34,440 Speaker 1: it out of those containers and put it in your 675 00:30:34,480 --> 00:30:37,280 Speaker 1: own crockery and heat it in microwaves or on the stovetop. 676 00:30:37,720 --> 00:30:40,400 Speaker 1: Because absolutely we consume that we're not quite sure of 677 00:30:40,440 --> 00:30:44,000 Speaker 1: the implications, but there's hypothesis to suggest it goes. It 678 00:30:44,080 --> 00:30:47,479 Speaker 1: stores our lung tissue, but also affects the microbiome and 679 00:30:47,520 --> 00:30:52,000 Speaker 1: also hormonal pathways and impacts fertility and reproduction. So I think, 680 00:30:52,120 --> 00:30:55,080 Speaker 1: in terms of just being mindful of that, your best 681 00:30:55,080 --> 00:30:57,000 Speaker 1: to invest in quite food cook wearing. If it starts 682 00:30:57,000 --> 00:30:59,000 Speaker 1: to crack with the seals, it's time to change it. 683 00:30:59,720 --> 00:31:02,120 Speaker 1: And to keep in mind I've said before on the 684 00:31:02,160 --> 00:31:06,360 Speaker 1: podcast that cooking on baking paper. I often do that 685 00:31:06,480 --> 00:31:08,400 Speaker 1: on a pan, but be mindful that if it's got 686 00:31:08,400 --> 00:31:10,480 Speaker 1: that plastic y film again, you're likely to be getting 687 00:31:10,480 --> 00:31:13,280 Speaker 1: some of those microplastics in, So make sure you don't 688 00:31:13,280 --> 00:31:14,520 Speaker 1: have a stealed paper as such. 689 00:31:14,560 --> 00:31:16,600 Speaker 2: It's more of a paper, not that plastic y one. 690 00:31:16,640 --> 00:31:18,520 Speaker 1: But I think I'm not sure where it comes from, 691 00:31:18,600 --> 00:31:20,240 Speaker 1: but I've got one at the moment that's got like 692 00:31:20,240 --> 00:31:21,920 Speaker 1: a wax seal, and I think, oh, that's not going 693 00:31:21,960 --> 00:31:24,280 Speaker 1: to be great. And then anything that you heat in 694 00:31:24,320 --> 00:31:27,920 Speaker 1: a plastic packet, just when you can take it out 695 00:31:27,960 --> 00:31:31,040 Speaker 1: of that, because we certainly know that's happening each regularly, 696 00:31:31,040 --> 00:31:33,520 Speaker 1: and I even do it without thinking sometimes with quick 697 00:31:33,520 --> 00:31:36,480 Speaker 1: cook products. If you're a regular rice consumer or frozen 698 00:31:36,480 --> 00:31:38,520 Speaker 1: and fresh meals that you heat up, you better if 699 00:31:38,560 --> 00:31:39,600 Speaker 1: you can to take them out. 700 00:31:40,320 --> 00:31:42,160 Speaker 3: Just make two quick points before we wrap up. I 701 00:31:42,200 --> 00:31:44,200 Speaker 3: had a client ask me the other day. She is 702 00:31:44,280 --> 00:31:46,800 Speaker 3: very busy, has a very high pressure corporate job, so 703 00:31:46,840 --> 00:31:49,320 Speaker 3: she does heavily rely on some of these reheit meals. 704 00:31:49,360 --> 00:31:51,200 Speaker 3: And she said to me, I remember you and Susie 705 00:31:51,240 --> 00:31:53,880 Speaker 3: talking about that. How do I get around not microwaving 706 00:31:53,920 --> 00:31:56,280 Speaker 3: it because it comes in plastic. I can't I can't 707 00:31:56,280 --> 00:31:58,600 Speaker 3: get it out of you know, the plastic to put 708 00:31:58,600 --> 00:32:01,200 Speaker 3: onto a plate because it's completely it's like frozen into 709 00:32:01,280 --> 00:32:03,760 Speaker 3: the plastic container. And I said to her, just run 710 00:32:03,800 --> 00:32:06,080 Speaker 3: it under boiling water or turn the tap onto really 711 00:32:06,120 --> 00:32:09,000 Speaker 3: hot water, like thirty seconds, and it kind of releases 712 00:32:09,080 --> 00:32:11,480 Speaker 3: the frozen seal in that container and you can pop 713 00:32:11,520 --> 00:32:13,280 Speaker 3: it out onto a plate. So that's a really quick 714 00:32:13,280 --> 00:32:15,440 Speaker 3: little tip for our listeners at home. If you are 715 00:32:15,480 --> 00:32:18,480 Speaker 3: relying on those frozen meals quite often, as Susie said, 716 00:32:18,480 --> 00:32:20,400 Speaker 3: we do not want to be reheating them in the 717 00:32:20,400 --> 00:32:23,040 Speaker 3: plastic packaging it comes in. Just run it under hot 718 00:32:23,040 --> 00:32:24,600 Speaker 3: water or soak it in a bowl of sort of 719 00:32:24,640 --> 00:32:27,880 Speaker 3: hot water for thirty seconds and it'll release just enough 720 00:32:27,920 --> 00:32:29,400 Speaker 3: for you to be able to turn it over and 721 00:32:29,440 --> 00:32:31,160 Speaker 3: pop it out onto a plate, and then you can 722 00:32:31,440 --> 00:32:33,520 Speaker 3: reheait that on a proper plate if you want to, 723 00:32:33,840 --> 00:32:35,719 Speaker 3: or pop it out into a stove onto a pan 724 00:32:35,800 --> 00:32:37,800 Speaker 3: and you can reheit that over the stovetop in the 725 00:32:37,800 --> 00:32:40,040 Speaker 3: pan if you're not a fan of using the microwave. 726 00:32:40,280 --> 00:32:43,000 Speaker 3: But like Susie said, if you've got nonstick pans, I 727 00:32:43,040 --> 00:32:46,320 Speaker 3: think waiting until they crack is like absolutely the last 728 00:32:46,320 --> 00:32:48,840 Speaker 3: stage that you want to wait for. What I often 729 00:32:48,880 --> 00:32:50,920 Speaker 3: say to my clients is that if you've got one 730 00:32:50,920 --> 00:32:54,000 Speaker 3: of those nonstick pants, if they're no longer nonstick, like, 731 00:32:54,000 --> 00:32:55,920 Speaker 3: if you're finding that you're cooking your chicken and it's 732 00:32:55,960 --> 00:32:59,400 Speaker 3: starting to stick, guess what. That nonstick coating has actually 733 00:32:59,480 --> 00:33:01,720 Speaker 3: broken down, and it's time to get rid of that pan, 734 00:33:01,800 --> 00:33:03,760 Speaker 3: and it's time to invest in a new one. So 735 00:33:03,960 --> 00:33:07,200 Speaker 3: if you are somebody that cooks regularly and frequently, such 736 00:33:07,240 --> 00:33:10,320 Speaker 3: as myself, I tend to replace my pants roughly every 737 00:33:10,320 --> 00:33:12,800 Speaker 3: six to nine months. I know clients that I'm like, oh, 738 00:33:12,840 --> 00:33:15,320 Speaker 3: I've had my nonstick pan for three years. 739 00:33:15,440 --> 00:33:15,680 Speaker 2: Cool. 740 00:33:15,720 --> 00:33:17,960 Speaker 3: If you only cook like a couple of times a month, 741 00:33:17,960 --> 00:33:19,600 Speaker 3: then you're not a big cooker at home. It might 742 00:33:19,640 --> 00:33:21,880 Speaker 3: be okay, but the minute that you find that your 743 00:33:21,920 --> 00:33:25,080 Speaker 3: food is no longer like like, it's starting to stick, 744 00:33:25,200 --> 00:33:27,320 Speaker 3: you need to get rid of that pan. But honestly, 745 00:33:27,360 --> 00:33:29,000 Speaker 3: what I've been tending to do more so in the 746 00:33:29,080 --> 00:33:31,560 Speaker 3: last few years is really use stainless steels and use 747 00:33:31,600 --> 00:33:33,560 Speaker 3: a good you know, coating of olive oil or just 748 00:33:33,600 --> 00:33:35,120 Speaker 3: putting a little bit of water in the pan and 749 00:33:35,200 --> 00:33:38,160 Speaker 3: kind of steaming my protein or veggies rather than you know, 750 00:33:38,320 --> 00:33:40,160 Speaker 3: stir frying or saute in them. If I don't want 751 00:33:40,200 --> 00:33:41,840 Speaker 3: to use too much olive oil, Like when I was 752 00:33:41,880 --> 00:33:44,480 Speaker 3: more on that deficit from my postpartum phase, I didn't 753 00:33:44,480 --> 00:33:46,800 Speaker 3: want to be chucking countless olive oils into pants because 754 00:33:46,840 --> 00:33:48,440 Speaker 3: you know, it all adds up. So I would sort 755 00:33:48,440 --> 00:33:49,880 Speaker 3: of pour a little bit of water in and pop 756 00:33:49,920 --> 00:33:51,640 Speaker 3: the lid on and steam it a little bit more 757 00:33:51,840 --> 00:33:54,080 Speaker 3: versus using too much of the non stick pans. I'm 758 00:33:54,120 --> 00:33:56,360 Speaker 3: sort of gearing more towards my stainless steel and my 759 00:33:56,440 --> 00:33:59,360 Speaker 3: cast iron stuff versus using those non stick pans. But 760 00:33:59,400 --> 00:34:01,040 Speaker 3: I do have a lot of clients who still prefer 761 00:34:01,120 --> 00:34:03,160 Speaker 3: to use nonstick because they don't like to use a 762 00:34:03,160 --> 00:34:05,240 Speaker 3: ton of oil. But the minute it starts to stick, 763 00:34:05,480 --> 00:34:06,920 Speaker 3: it's almost too late. You need to get rid of 764 00:34:06,960 --> 00:34:09,279 Speaker 3: it immediately replace it with a new one. And like 765 00:34:09,320 --> 00:34:11,480 Speaker 3: I said, the life of that kind of nonstick PAM 766 00:34:11,640 --> 00:34:13,800 Speaker 3: is roughly stick to twelve months. If you've had jaws 767 00:34:13,800 --> 00:34:16,520 Speaker 3: over twelve months, it's probably definitely time to get a 768 00:34:16,560 --> 00:34:18,240 Speaker 3: new one. If you are using it frequently. 769 00:34:19,080 --> 00:34:21,200 Speaker 1: Well right, all right, Well, that brings us to the 770 00:34:21,320 --> 00:34:24,080 Speaker 1: end of another Nutrition Couch episode. 771 00:34:23,719 --> 00:34:25,400 Speaker 2: Please telling your. 772 00:34:25,280 --> 00:34:27,560 Speaker 1: Friends about it so we can continue to grow, and 773 00:34:27,600 --> 00:34:29,759 Speaker 1: if you're interested in our growing product range, check us 774 00:34:29,760 --> 00:34:32,960 Speaker 1: out on designed by Dietitians dot com. And we'll see 775 00:34:32,960 --> 00:34:35,080 Speaker 1: you next Wednesday for our regular weekly drops. 776 00:34:35,239 --> 00:34:40,560 Speaker 2: Have a great week, catch you next week.