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

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

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Speaker 1: Australia's leading dieticians, bringing you everything that is new in

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

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Speaker 1: Nutrition Couch. Today, Cell your light, many women have it,

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Speaker 1: but can your diet really impact this very common skin

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Speaker 1: and body issue. Our client case study is about low

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Speaker 1: iron levels and the profound way iron deficiency can impact

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Speaker 1: how we feel on a day to day basis. A

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Speaker 1: weekly product Chat is a very popular lower calorie ice

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Speaker 1: cream alternative and our listener question we discuss walking. How

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Speaker 1: much should we be walking each day to keep the

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Speaker 1: kilos at bay?

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Speaker 2: But before we get started this week, Leanne.

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Speaker 1: In the week we had a bit of a discussion

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Speaker 1: about breakfast cereal because I sent you a random text

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Speaker 1: asking you about a product because I don't usually actually

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Speaker 1: eat very much in the morning and I've tried this cereal.

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Speaker 1: But then it got me thinking what do you eat

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Speaker 1: for breakfast?

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Speaker 3: And I was funny that the product we were talking

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Speaker 3: about was jacked full of natural or fiber and probiotics.

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Speaker 3: But I think that sometimes food companies go even a

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Speaker 3: little bit overboard, and they put too much fiber in

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Speaker 3: some of the products, or just too much of I

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Speaker 3: don't know, more than the humans can kind of handle

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Speaker 3: in one meal. You know, some of these products have

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Speaker 3: ten fifteen grams of added fiber into them, and yeah,

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Speaker 3: so we're getting a little bit of digestive discomforts in

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Speaker 3: some of these, some of these cereal recommendations. So I'm

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Speaker 3: not a big cereal person, I must admit, I just

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Speaker 3: don't find it gives me. It just doesn't fill me up.

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Speaker 3: So probably one of my favorite breakings just eggs on

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Speaker 3: sourder with some whatever leftover veggies I have in the fridge.

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Speaker 3: This morning I had avocado and toast with some seasing

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Speaker 3: and some garlic and some smoke withprika. So it's just

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Speaker 3: a standard ava on some high fiber toast, and I

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Speaker 3: had a couple of spoons of Greek yogurt with it

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Speaker 3: to get my protein in. So they're probably the two

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Speaker 3: things I rotate between. And then oats, any any kind

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Speaker 3: of oats, baked oats, overnight oats, like soaking them or

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Speaker 3: just doing like some porridge sort of oats with a

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Speaker 3: bit of protein powder, some cheer or flax seeds and

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Speaker 3: some fruit in the winter months, particularly or it's a

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Speaker 3: bit colder, is something I really really love. So oats

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Speaker 3: and eggs on sourder or probably my two most rotated

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Speaker 3: breakfast options.

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Speaker 1: And the thing I like about more savory options is

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Speaker 1: that when I'm really trying to increase clients vegetable consumption,

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Speaker 1: it's much easier to get something like spinach or tomatoes

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Speaker 1: or mushrooms in with eggs or even like a breakfast wrap.

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Speaker 1: I find it a bit more challenging when it comes

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Speaker 1: to bulking up a cereal type breakfast. I guess if

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Speaker 1: you have a smoothie, you can also put perhaps some

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Speaker 1: greens in it. So when I'm trying to increase clients

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Speaker 1: intake of veggies across all meals, that's where the savory

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Speaker 1: breakfast can work quite well. So that's a good take

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Speaker 1: home message, I guess for everyone listening. The more veggies

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Speaker 1: you can slip into your breakfast, even if it's grading

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Speaker 1: some extra zucheti into oats, or if you're having a

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Speaker 1: smoothie blending some spinach leaves or some kale, that all

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Speaker 1: really adds up and adds to that bulk factor of breakfast,

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Speaker 1: and that's probably one of the most common areas I

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Speaker 1: find clients miss in the morning. It's the most common

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Speaker 1: feedback I give on breakfast choices.

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Speaker 2: So if you're.

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Speaker 1: Listening, give that as a little challenge moving forward this week, Hey,

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Speaker 1: you can get some extra veggies into your breakfast each week.

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Speaker 1: But moving on from that, we're going to talk about

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Speaker 1: something that's close to many of our heart, particularly coming

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Speaker 1: into summer when we're going to be bearing all very soon.

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Speaker 2: Cellu light. Now, we know it's an issue that many women.

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Speaker 1: Have, and we also know that it's a particular area

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Speaker 1: of interest when it comes to what we can do

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Speaker 1: to reduce cellulite. There's a huge number of supplement products

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Speaker 1: and programs and laser interventions and even potentially dietary interventions

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Speaker 1: talked about when it comes to how do we reduce cellulite. Now,

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Speaker 1: my understanding is that a lot of it is genetic

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Speaker 1: in the sense of the way skin holds onto fat

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Speaker 1: has a large genetic component, and so you can get

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Speaker 1: people who are really quite slim and small, and they

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Speaker 1: can have quite bad solulight, and then you can get

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Speaker 1: larger people who don't have as much. So that's my

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Speaker 1: understanding of it is that a fair caller, absolutely so.

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Speaker 1: Genet explays a huge role in cellular and as you said,

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Speaker 1: most women have it and men as well, or probably not,

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Speaker 1: as I guess prevalent in men more so and women

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Speaker 1: all get into that in a second. But soulate is

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Speaker 1: one of those conditions that are sort of multifactorial. There's

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Speaker 1: no one reason.

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Speaker 3: For it, and if you look a lot at the research,

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Speaker 3: there's no conclusion as to why some people have silt

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Speaker 3: and other people don't. So it's one of the most

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Speaker 3: common what we will call imperfection issues that women face,

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Speaker 3: and it's something that I think the beauty industry has

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Speaker 3: made a billion dollar industry out of. But I think

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Speaker 3: it is really important to note that cellulard is very

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Speaker 3: different from generalized obesity. Soul It is not because of obesity.

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Speaker 3: As you mentioned, you can be very slim, very fit,

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Speaker 3: very healthy and still have seilight because there is a

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Speaker 3: large genetic component to it. And with solulight, it's the

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Speaker 3: atapo sites, which are sort of our fat cells which

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Speaker 3: undergo hypertrophy and hyperplasia, which is the cellulite is essentially

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Speaker 3: characterized by these large metabolically stable fat cells that are

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Speaker 3: limits it to our lower body areas, so you don't

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Speaker 3: really see, you know, cellulite on our face or on

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Speaker 3: our shoulders or anything like that. It's generally down on

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Speaker 3: our thighs and our butt, on our abdomen, that sort

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Speaker 3: of thing. So the dimples that we get with cellulite,

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Speaker 3: and I say we because I have it too, silly,

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Speaker 3: they're due to this herniation of the subcutaneous fat lobduals

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Speaker 3: through the dermal layer. So essentially it's the fibrous collagen

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Speaker 3: that leads to this shortening and ultimately this retraction through

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Speaker 3: the skin, which then causes this depression into the skin.

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Speaker 3: So in simple terms, fat pushes upwards through these fibrous

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Speaker 3: tissue bands that are connecting the skin to the muscle.

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Speaker 3: This fibrous tissue pulls the skin in and that's what

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Speaker 3: causes that lumpy appearance or to say, like type appearance. So,

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Speaker 3: as you said, a lot of factors are involved in

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Speaker 3: whether or not you get slight. Genetics is a big one.

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Speaker 3: Your sex is a big one. Obviously a lot of

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Speaker 3: females suffer a lot more than males, and lifestyle as well.

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Speaker 3: But if you looked at the exact physiology of why

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Speaker 3: we develop ceilt. It's just not really understood and we

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Speaker 3: just don't have an answer for it, unfortunately. But what

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Speaker 3: we do know is that it is more common in

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Speaker 3: females than males, and that's because of how as females

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Speaker 3: we have this different distribute of fat, muscle and connective tissue.

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Speaker 3: So men tend to have this it's almost like a

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Speaker 3: crisscross structure Susie in their tissues, and that explains why

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Speaker 3: with so luded men, it's less likely that the fat

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Speaker 3: cells poke through this criss cross structure in terms of

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Speaker 3: women don't have that criss cross structure in terms of

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Speaker 3: their tissue, and so it's easier for the fat cells

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Speaker 3: to sort of poke through and create that dimpling more

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Speaker 3: like appearance. So I think that's why you or women

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Speaker 3: suffer a lot more than what men do from zeulate.

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Speaker 1: It is really interesting because, as I said, you can

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Speaker 1: get people who are really quite slim, and I do.

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Speaker 1: I will say as it offside, I notice if you're

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Speaker 1: a bit tanned, it tends to look better. So of

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Speaker 1: course we're not advocating spending many hours in the sun,

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Speaker 1: but definitely I've noticed that when you're feeling a bit brown.

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Speaker 2: It's definitely better.

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Speaker 1: There are a couple of research studies that have specifically

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Speaker 1: looked at the effect of dietary intervention on cellulite and

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Speaker 1: basically looking at calorie control, calorie reduced diets, regular exercise,

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Speaker 1: and when they assess, there's a couple available of women

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Speaker 1: of sort of between thirty and fifty and when they

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Speaker 1: assess the changes literally everything changes.

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Speaker 2: Except the appearance of the cellulite.

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Speaker 1: So you lose weight, you've got more muscle mass, you've

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Speaker 1: got less fat mass, and it doesn't necessarily reduce the cellulite.

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Speaker 1: So that's actually some intervention studies looking at that. Now,

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Speaker 1: the things that come to mind for me in terms

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Speaker 1: of diet is that whenever people are going on sort

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Speaker 1: of fad diets where perhaps they're losing large amounts of

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Speaker 1: weight quite quickly, and that can result, for want of

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Speaker 1: a better word, that kind of skin sagging. I would

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Speaker 1: say anecdotally, it tends to be exacerbated and the look

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Speaker 1: of that, and that gives I guess good justification to

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Speaker 1: lose weight relatively slowly and in a sustainable way, and

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Speaker 1: ideally in a way that is encouraging more resistance training.

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Speaker 1: And preserving muscle mass, because that means you're less likely

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Speaker 1: to get that very pronounced look of the skin when

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Speaker 1: you've lost weight quickly, So that I guess is justification

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Speaker 1: for doing it more slowly. There's a little bit of

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Speaker 1: reading around anti inflammatory diets and reducing the appearance of cellulite,

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Speaker 1: so for example, focusing on less that traded fats, less

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Speaker 1: processed fats, more natural fats from nut seeds, oils, oily fish.

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Speaker 1: But I really want to be very clear the chance

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Speaker 1: that's going to reduce the appearance of cellulite, the research

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Speaker 1: just is not there. So yes, it's probably better for

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Speaker 1: your health. Yes, it's going to be better for your

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Speaker 1: overall health of your cells and the body and a

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Speaker 1: number of other variables, but specifically when it comes to cellulite,

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Speaker 1: not so likely. And just as an offside, I know

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Speaker 1: we're here to talk about diet and exercise, and I

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Speaker 1: know you've got some specific research looking at trading in

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Speaker 1: a minute, but where I work in Bondai and Sydney,

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Speaker 1: normally I work quite close to one of those laser

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Speaker 1: kind of clinics where you can pay like quite significant

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Speaker 1: sums of money, and one of the areas that they

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Speaker 1: claim to have benefits of is reducing the appearance of cellulite.

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Speaker 2: And I look at the.

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Speaker 1: Before and afters, and you know, we're talking about thousands

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Speaker 1: of dollars of intervention here to have this result, and

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Speaker 1: I can barely see the difference, you know what I mean.

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Speaker 1: So I think, you know, we're yet to find a

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Speaker 1: QR for this very common issue that we talk about.

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Speaker 1: And definitely, in the case of diet, if someone came

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Speaker 1: to me and said that I want to reduce the cellulight,

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Speaker 1: I'd have to send them on their merry way because

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Speaker 1: I couldn't really probably do anything much about it myself.

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Speaker 2: But there is a little bit.

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Speaker 1: To do with training that suggests that might be one

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Speaker 1: of the best intervention points is in there.

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Speaker 3: And as you mentioned in terms of you know, there's

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Speaker 3: light therapies, there's creams, there's even injectible things that you know,

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Speaker 3: you can inject into yourself to try and reduce that appearance.

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Speaker 3: But there was a large evidence based review I found

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Speaker 3: in the American Journal of Clinical Dermatology which, in a nutshell,

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Speaker 3: showed that there was no clear evidence of good efficacy

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Speaker 3: which could be identified in any of the evaluated selul

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Speaker 3: like treatments. They went through the injectibles, I went through

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Speaker 3: the creams, I went through the laser light therapies. So unfortunately,

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Speaker 3: you could probably spend thousands and thousands of dollars and

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Speaker 3: really not come out much better on the other side.

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Speaker 3: But as you mentioned, there is a small amount of

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Speaker 3: research that a good diet and lifestyle is important. Drinking

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Speaker 3: enough fluid is actually really important as well, and a

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Speaker 3: good amount of exercise, but specific weight training, because from

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Speaker 3: the readings that I was doing Susie, it was sort

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Speaker 3: of hinting that, you know, skin looks smoother and firmer

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Speaker 3: over muscle than it does over fat, So we want

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Speaker 3: to do exercises that help to replace the fat cells

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Speaker 3: with muscle cells essentially, so to make that, say, like

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Speaker 3: a little bit less noticeable. So eating in a calorie

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Speaker 3: deficit in order to lose a little bit of fat,

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Speaker 3: plus proper strength or weight training was really important in

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Speaker 3: terms of leaning sort of a leaner lifestyle, which if

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Speaker 3: you're going to be a little bit leaner, obviously that

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Speaker 3: appearance of so light is going to be a little

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Speaker 3: bit less. Not having say that it'll ever go away completely,

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Speaker 3: we can never completely get rid of sai light. We

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Speaker 3: just hope to, I guess, reduce down the appearance of it.

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Speaker 3: And as you mentioned, some days a good fake tan

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Speaker 3: is really really beneficial for us ladies.

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Speaker 1: And it's interesting you say that because I was just

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Speaker 1: writing an article on why it's so easy to gain

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Speaker 1: weight as we get older, and it's probably safe to

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Speaker 1: say that a lot of women still don't do a

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Speaker 1: lot of resistance training and in particular working those larger

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Speaker 1: muscle groups like doing squats and the large muscle group training,

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Speaker 1: even if they do a little bit of lightweights on

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Speaker 1: their arms. So I guess that's good motivation to get

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Speaker 1: a very specific weights program, resistance training program that really

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Speaker 1: works in the back of the legs and the glutes

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Speaker 1: and those areas where a lot of us do find

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Speaker 1: that when we put our causes on the dimpools are

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Speaker 1: out for everyone to see.

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Speaker 3: Absolutely, And I'll just say from my own personal things

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Speaker 3: that I've done in my past, I have seen a

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Speaker 3: very big improvement with my amount of soult. I have

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Speaker 3: a lot on sort of my upper thighs that's sort

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Speaker 3: of where I tend to hold it a little bit.

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Speaker 3: And with living al in a lifestyle and specific weight

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Speaker 3: training that sort of reduced the appearance of my soul

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Speaker 3: like quite dramatically. And now that I am what are

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Speaker 3: we this week's uzzy, probably twenty eight weeks or something pregnant,

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Speaker 3: I've stopped a lot of I'm still weight training, but

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Speaker 3: it's a lot less in terms of the frequency. I

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Speaker 3: maybe only doing two three sessions a week instead of

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Speaker 3: four or five. The weights and the intensity and the

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Speaker 3: reps have decreased quite a lot, so I'm sort of

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Speaker 3: nearly down to almost body weight stuff with just some

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Speaker 3: light stuff at the moment. And obviously I've gained quite

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Speaker 3: a lot of fat stores as well to support a

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Speaker 3: healthy pregnancy, which is absolutely fine. We're not complaining about that.

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Speaker 3: But I have noticed that a lot of my cellulite

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Speaker 3: has returned as well. So I do really think that

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Speaker 3: there's a lot to be said for, you know, living

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Speaker 3: a little bit of a leaner lifestyle, proper weight training

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Speaker 3: and that regular weight training, and as you mentioned, not

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Speaker 3: yo yo dyeting is such as well, because the more

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Speaker 3: that those fat cells expand, think of it almost like

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Speaker 3: a balloon like, it has a hard time sort of

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Speaker 3: contracting continuously over time as well. So I do think

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Speaker 3: that sort of diet and lifestyle plays a little bit

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Speaker 3: age in genetics and hormone factors as well. Is probably

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Speaker 3: the last one that we didn't mention, because as women

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Speaker 3: approach metopause, they are levels of estrogen decrease, and so

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Speaker 3: does the blood flow to that connective tissue under the skin.

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Speaker 3: And also as we get older, the collagen production decreases

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Speaker 3: and our fat cells become slightly more in large, so

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Speaker 3: all of those things aren't exactly going to be supportive

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Speaker 3: towards cellu light, so I think, and hormone factors definitely

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Speaker 3: can work against us. And genetics like if you have

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Speaker 3: those genetics, if your mum and your grandma had saylight,

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Speaker 3: chances are you're going to have a tou no matter

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Speaker 3: how lean or fit or healthy you might be. So

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Speaker 3: it's one of those things where it might just be

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Speaker 3: that we embrace, you know, the best parts of our

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Speaker 3: body and learn to love all of the parts of

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Speaker 3: our body rather than wasting thousands of dollars on light

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Speaker 3: therapies and injectables and creams and that sort of thing

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Speaker 3: as well, and just knowing that, you know, censoring our

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Speaker 3: social media feed zusie, so that we're seeing more real

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Speaker 3: life bodies, because solight is one hundred percent something that

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Speaker 3: I would probably say. I think the research says eighty

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Speaker 3: to ninety percent of women struggle with So if you've

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Speaker 3: just got constantly airbrush photoshop models on your Instagram page,

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Speaker 3: you're not really doing yourself or your mental health any

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Speaker 3: favors because you're just not you know, you're trying to

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Speaker 3: compare yourself to something that isn't really real or isn't

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Speaker 3: really a great representation of the rest of the population.

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Speaker 1: And I don't think those latest swimming costumes everyone's wearing,

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Speaker 1: does anyone any favors?

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Speaker 2: Like they're barely there, are they? Some of them?

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Speaker 3: I'm like, is that a newd to speech?

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Speaker 1: If you've got no bottom on your bikini bottoms, what

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Speaker 1: do you expect? Like, I can't believe it everone's wearing

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Speaker 1: those causes you won't see me in one of those

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Speaker 1: anytime soon. But just leading back to the hormone issue,

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Speaker 1: something I will mention is if you notice a profound

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Speaker 1: difference in your body composition. So if you're someone who

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Speaker 1: didn't have a lot of cellu light, you retained a

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Speaker 1: lot of muscle mass, and then as you get older,

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Speaker 1: or perhaps you're feeling overly fatigued. Something's changed and you

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Speaker 1: notice your body composition isn't as strong as it once was,

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Speaker 1: You're having a lot more difficulty holding onto muscle mass.

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Speaker 1: I do think that's worthy of investigation because at times

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Speaker 1: it may be indicative of something going on with your

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Speaker 1: estrogen levels, your dhea, which I've spoken about before, which

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Speaker 1: is the precursor to testosterone, and I have noticed with

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Speaker 1: some clients that sometimes when those hormones are low, they

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Speaker 1: have a lot of trouble putting on lean tissue in

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Speaker 1: the gym, and so the underlying hormone condition needs to

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Speaker 1: be addressed. So if you've noticed a distinct change in

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Speaker 1: your body composition and you're not being able to train

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Speaker 1: or retain muscle tissue like you once did, I do

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Speaker 1: think that is worth looking at too, because that can

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Speaker 1: be indicative of some changes of those underlying hormones, which

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Speaker 1: in turn may impact your ability to get that good

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Speaker 1: muscle and reduce the appearance of any cellu light to

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Speaker 1: So be mindful.

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Speaker 3: Of that great point, and that sort of leads us

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Speaker 3: into I guess our next section, Susie, where you mentioned

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Speaker 3: quickly fatigue and just being a bit tired. I'm sure

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Speaker 3: we can all sort of appreciate that life seems to

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Speaker 3: be even despite lockdown and this crazy, you know, worldwide pandemic,

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Speaker 3: we seem to be busier than ever some of us.

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Speaker 3: So nutrient deficiencies are incredibly common. Being tired is incredibly common.

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Speaker 3: But what's also quite common is iron deficiency. So this

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Speaker 3: is one of these medical conditions that is so common

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Speaker 3: in women. Up to eighteen percent of healthy women have

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Speaker 3: low iron, but it's often not really talked about. It's

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Speaker 3: often something that's kind of just brushed over, like, oh,

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Speaker 3: you're low and iron, that's normal. No, ladies and men,

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Speaker 3: it's not normal. And research by the University of Western

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Speaker 3: Australia actually showed it was one of these conditions that

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Speaker 3: doctors were actually overlooking because it was sort of something

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Speaker 3: that was just popping up here, there and everywhere, and

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Speaker 3: they weren't really paying too much attention to it. So

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Speaker 3: I think it is a really important discussion that we

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Speaker 3: have today around iron deficiency. So what is it? And

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Speaker 3: you know what causes it and what we can do

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Speaker 3: about it. So do you want to kick yourself, Susie

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Speaker 3: and tell us a little bit more about why iron

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Speaker 3: is so important in our bodies and why we seem

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Speaker 3: to have such high rates of deficiency.

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Speaker 1: I think that that estimate of eighteen percent is quite low.

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Speaker 1: My understanding is that if you take into consideration people

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Speaker 1: who have low iron stores, which is kind of the

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Speaker 1: stage before iron deficiency. It's when your body is depleting

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Speaker 1: your stored iron to try and keep your hemoglobin up

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Speaker 1: or the key molecule that transports oxygen around the body

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Speaker 1: at normal level.

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Speaker 2: And I remember it being.

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Speaker 1: As high as twenty five percent of Australian women and

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Speaker 1: just anecdotally speaking to women I knowing myself you're pregnant,

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Speaker 1: you know the huge number of women who are constantly exhausted.

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Speaker 1: It is often an iron issue.

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Speaker 2: Now.

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Speaker 1: The reason it affects all of our systems because it's

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Speaker 1: transporting oxygen around the body. So it means that if

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Speaker 1: you've got relatively high energy demands, as most women do,

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Speaker 1: perhaps you're losing a lot of blood in the menstrual cycle.

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Speaker 1: You might have been demitriosis or one of the other

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Speaker 1: endocrine conditions, which means that you're menstruating more frequently or

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Speaker 1: losing a lot of blood. All of those issues means

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Speaker 1: that we're prone to that feeling of chnic fatigue, dizziness, breathlessness,

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Speaker 1: and just even quite poor mood. And what I found

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Speaker 1: interesting reading one of these studies is that a study

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Speaker 1: found that more than thirty percent of those women affected

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Speaker 1: by low iron levels will also being treated for anxiety

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Speaker 1: and low mood. So there seems to be sometimes we're

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Speaker 1: misdiagnosing potentially a basic nutrient deficiency that's incredibly common and

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Speaker 1: linking at two mental health disturbance because people are feeling

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Speaker 1: so poor and unable to get through their activities without

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Speaker 1: feeling really constantly tired. And when I'm asking my clients,

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Speaker 1: I'll say to them, if you wake up in the

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Speaker 1: morning and you've slept a decent amount and you still

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Speaker 1: feel tired, I would straightway be getting my iron levels checked.

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Speaker 2: Now.

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Speaker 1: The most common time I see it leanne. It's really interesting.

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Speaker 1: I don't see it in my vegetarian or veagan clients.

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Speaker 1: I see it in what I call my sporadic meat eaters,

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Speaker 1: because people who or wole who eat read meat are

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Speaker 1: often not having small amounts of lean red meat three

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Speaker 1: or four times a week. And I'm only talking seventy

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Speaker 1: to one hundred grams not very much, but they need

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Speaker 1: access to it three or four times a week to

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Speaker 1: have enough well absorbed iron to maintain iron levels when

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Speaker 1: energy demands are high. But what I see very frequently,

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Speaker 1: and I'm probably guilty of at myself. I'm just about

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Speaker 1: to get an iron check, so I'll share those results

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Speaker 1: because I'm not feeling overly positive about it. What I

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Speaker 1: find is they're having it about once a week. They

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Speaker 1: might indulge in a steak or some lean mince in

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Speaker 1: a spaghetti bolonnaise or burritos once a week, So they're

402
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Speaker 1: sporadic meat eaters, and so they're trying to eat a

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Speaker 1: lot more fish and a lot more chicken. Maybe they

404
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Speaker 1: don't love red meat, but they're not anti at either,

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Speaker 1: so they include it occasionally, but it's not their first

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Speaker 1: go to. And then what happens over time is the

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Speaker 1: body is so trying so hard to absorb that very

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Speaker 1: limited amount of iron or hem iron as it's known,

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Speaker 1: which is the well absorbed form of iron that's found

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Speaker 1: in animal food, that it's just not enough to keep

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Speaker 1: them going in line with all their energy demands, the

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Speaker 1: menstrual cycle, or their activity levels. So the different for

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Speaker 1: people who are vegetarian or vegan, the body has had

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Speaker 1: to adjust to absorb what we call non hemion from

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Speaker 1: plant sources like grains and legumes, so it's used to

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Speaker 1: doing that. Whereas when you're a sporadic meat eater and

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Speaker 1: you only give the red meat the good stuff that's absorbed, well,

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Speaker 1: occasionally it's just not enough. So the take home message is,

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Speaker 1: if you don't feel great, and if you had a

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Speaker 1: history of iron deficiency, you might have had a pregnancy,

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Speaker 1: several pregnancies, you're just not feeling yourself. You're moody, you're tired,

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Speaker 1: you're breathless, you're even a bit dizzy, it is time

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Speaker 1: to get a full iron check.

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Speaker 2: Absolutely.

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Speaker 1: The other quick mental check is if you do include

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Speaker 1: red meat in your diet, but you only include it

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Speaker 1: once maybe twice a week, you'll be much better to

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Speaker 1: include small amounts more frequently. So if you're cooking something

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Speaker 1: like a burrito, mince or a spaghetti bowl, have it

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Speaker 1: for lunch as well. Make sure you're having a small

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Speaker 1: steak once or twice a week, or including it at

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Speaker 1: lunch time, as well as iron rich foods from other

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Speaker 1: sources like your eggs, your legumes. Every single day, and

434
00:19:55,240 --> 00:19:57,520
Speaker 1: that will make a massive difference to how you feel,

435
00:19:57,600 --> 00:20:00,480
Speaker 1: because basically we're constantly running on empty. I see it

436
00:20:00,520 --> 00:20:03,639
Speaker 1: all the time. I've experienced it. It's a terrible feeling,

437
00:20:03,680 --> 00:20:07,320
Speaker 1: and it's another one of those quite chronic in our society,

438
00:20:07,359 --> 00:20:09,720
Speaker 1: but we just overlook it because all of us are

439
00:20:09,720 --> 00:20:12,040
Speaker 1: feeling tired all the time, and we don't consider actually,

440
00:20:12,119 --> 00:20:13,959
Speaker 1: hang on, when was the last time I really did

441
00:20:14,119 --> 00:20:15,159
Speaker 1: sit down and have a steak.

442
00:20:15,680 --> 00:20:17,520
Speaker 3: And the reason that we feel so tired is because

443
00:20:17,600 --> 00:20:20,560
Speaker 3: iron is one of our dietary minerals that actually carries

444
00:20:20,600 --> 00:20:22,960
Speaker 3: oxygen around the body. So the reason we feel so

445
00:20:23,000 --> 00:20:25,880
Speaker 3: tired is because our blood isn't being oxygenated as well

446
00:20:25,880 --> 00:20:27,879
Speaker 3: as it should be. And you mentioned a couple of

447
00:20:27,880 --> 00:20:31,359
Speaker 3: people who were more prone. You mentioned it's your sporadic

448
00:20:31,440 --> 00:20:35,120
Speaker 3: sort of clients who eat red meat. For myself, obviously

449
00:20:35,160 --> 00:20:38,520
Speaker 3: being a gasteomentrology dietition by sort of trade or background,

450
00:20:38,640 --> 00:20:40,600
Speaker 3: I used to see a lot of iron deficiency, and

451
00:20:40,600 --> 00:20:42,960
Speaker 3: a lot of that was in undiagnosed CELIAX, so people

452
00:20:43,000 --> 00:20:45,800
Speaker 3: who had Celiac disease. Often iron deficiency was one of

453
00:20:45,840 --> 00:20:49,000
Speaker 3: the big symptoms, sometimes the only symptom that we would

454
00:20:49,040 --> 00:20:51,359
Speaker 3: see that iron was just bottoming out. They didn't really

455
00:20:51,400 --> 00:20:53,639
Speaker 3: have any other symptoms until we got them onto an

456
00:20:53,680 --> 00:20:56,000
Speaker 3: appropriate gluten free dant was when we actually saw the

457
00:20:56,040 --> 00:20:58,960
Speaker 3: iron come back up. I also see it in over exercises,

458
00:20:58,960 --> 00:21:01,639
Speaker 3: particularly runners who do a lot of long distance running,

459
00:21:02,000 --> 00:21:05,080
Speaker 3: really really low levels of iron, pregnant women, and coffee lovers,

460
00:21:05,119 --> 00:21:08,560
Speaker 3: because the tannins in tea and coffee. If you constantly

461
00:21:08,640 --> 00:21:10,480
Speaker 3: drink tea and coffee throughout the day, even if it's

462
00:21:10,640 --> 00:21:13,320
Speaker 3: decap or herbal tea, that sort of thing, it's the tannins,

463
00:21:13,359 --> 00:21:16,359
Speaker 3: not the caffeine that actually inhibits the iron absorption. So

464
00:21:16,680 --> 00:21:19,119
Speaker 3: I think that it's important to reference that there are

465
00:21:19,119 --> 00:21:20,840
Speaker 3: two types of iron. You do not have to eat

466
00:21:20,840 --> 00:21:24,119
Speaker 3: red meat to get iron. Obviously, your hem iron is

467
00:21:24,119 --> 00:21:27,480
Speaker 3: from your animal based food sources that see what you

468
00:21:27,480 --> 00:21:29,840
Speaker 3: would call the best or the most easily absorbed type

469
00:21:29,840 --> 00:21:32,160
Speaker 3: of iron. But your non hem iron is your iron

470
00:21:32,200 --> 00:21:34,400
Speaker 3: from plant based sources. Yes, the body has to work

471
00:21:34,440 --> 00:21:36,200
Speaker 3: a little bit harder to absorb it, but it's still

472
00:21:36,240 --> 00:21:39,400
Speaker 3: a great sauce. So particularly if you're eating non hem

473
00:21:39,480 --> 00:21:43,360
Speaker 3: iron based sauces, so from plant foods, think chickpeas, think

474
00:21:43,440 --> 00:21:47,640
Speaker 3: dried apricots, think even iron fortified tofu really really great

475
00:21:47,760 --> 00:21:50,320
Speaker 3: vegan sources of iron. But you want to ensure that

476
00:21:50,359 --> 00:21:52,800
Speaker 3: you're eating that with the vitamin C rich food, because

477
00:21:52,880 --> 00:21:56,000
Speaker 3: vitamin C helps to increase the absorption of iron. So

478
00:21:56,040 --> 00:21:58,199
Speaker 3: say you have chickpeas and a meal, you're having a

479
00:21:58,240 --> 00:22:01,639
Speaker 3: beautiful chickp salad for lunch, add some oranges into that,

480
00:22:01,760 --> 00:22:03,480
Speaker 3: or out a squeeze of lemon juice with some extra

481
00:22:03,560 --> 00:22:06,080
Speaker 3: version olive oil as you're dressing, or say for dinner

482
00:22:06,400 --> 00:22:09,560
Speaker 3: you're having you know, dark green leafy veggies or another

483
00:22:09,600 --> 00:22:12,280
Speaker 3: really great source of iron. In terms of your broccoli

484
00:22:12,280 --> 00:22:14,720
Speaker 3: and your spinach, put some capsicum or put some tomatoes

485
00:22:14,720 --> 00:22:16,600
Speaker 3: with that because they're high in vitamin C. They're going

486
00:22:16,640 --> 00:22:19,240
Speaker 3: to help you to absorb the amount of plant based

487
00:22:19,240 --> 00:22:21,440
Speaker 3: iron in that meal as well. And then also think

488
00:22:21,480 --> 00:22:23,280
Speaker 3: of your iron block it. So I mentioned that the

489
00:22:23,320 --> 00:22:25,359
Speaker 3: tannins and tea and coffee can help to block the

490
00:22:25,400 --> 00:22:29,240
Speaker 3: absorption of iron. Things like unprocessed brand some of your

491
00:22:29,240 --> 00:22:31,800
Speaker 3: soy proteins, and also some medications as well, you can

492
00:22:31,840 --> 00:22:35,680
Speaker 3: actually block the body's absorption of that iron. So really,

493
00:22:35,720 --> 00:22:38,159
Speaker 3: if you're somebody who has had low iron in the past,

494
00:22:38,440 --> 00:22:40,920
Speaker 3: or your sort of borderline, or you're just feeling fatigued

495
00:22:40,920 --> 00:22:43,000
Speaker 3: and exhausted, you don't like needles, you don't want to

496
00:22:43,000 --> 00:22:45,280
Speaker 3: go get a blood test. Make sure you're keeping your

497
00:22:45,320 --> 00:22:48,280
Speaker 3: tea and coffee I would say ideally at least an

498
00:22:48,359 --> 00:22:51,040
Speaker 3: hour apart from your main meal, so having like your

499
00:22:51,080 --> 00:22:53,679
Speaker 3: tea and coffee in between your main meals, particularly at

500
00:22:53,760 --> 00:22:56,120
Speaker 3: lunch and dinner, because I find that most people will

501
00:22:56,119 --> 00:22:58,520
Speaker 3: get the bulk of their iron intake from lunch and dinner,

502
00:22:58,600 --> 00:23:00,920
Speaker 3: So sitting down and having a coffee with lunch and

503
00:23:00,920 --> 00:23:03,080
Speaker 3: then a cup of tea with dinner isn't the best

504
00:23:03,520 --> 00:23:06,080
Speaker 3: habit you can get into if you do have low iron,

505
00:23:06,200 --> 00:23:09,000
Speaker 3: so really really important to remember out of vitamin cea

506
00:23:09,119 --> 00:23:11,560
Speaker 3: rich sauce, don't include it with any iron blockers like

507
00:23:11,640 --> 00:23:14,920
Speaker 3: tea coffee on process brand, and make sure that ASUSI

508
00:23:14,960 --> 00:23:17,600
Speaker 3: said you're getting in regular amounts of iron throughout the day.

509
00:23:17,680 --> 00:23:20,600
Speaker 3: Main meals are important, but snacking on things like roasted

510
00:23:20,640 --> 00:23:24,080
Speaker 3: chickpeas and dried apricots a really really great ways to

511
00:23:24,119 --> 00:23:26,679
Speaker 3: get in some additional iron from your plant based sources

512
00:23:26,720 --> 00:23:27,120
Speaker 3: as well.

513
00:23:27,320 --> 00:23:29,440
Speaker 1: And we're much in Australia One of the biggest issues

514
00:23:29,480 --> 00:23:31,320
Speaker 1: with red meat consumption is that when we do have it,

515
00:23:31,400 --> 00:23:33,439
Speaker 1: we tend to over consume portion wise, so we have

516
00:23:33,480 --> 00:23:36,320
Speaker 1: a massive steak or a big burger. Whereas the thing

517
00:23:36,359 --> 00:23:38,240
Speaker 1: with iron, it's not the volume that you need of

518
00:23:38,240 --> 00:23:40,760
Speaker 1: red meat, it's just the regularity. So we needed quite

519
00:23:40,800 --> 00:23:43,119
Speaker 1: a small portion seventy to one hundred grams, which is

520
00:23:43,160 --> 00:23:45,120
Speaker 1: a small palm size, but we do need it three

521
00:23:45,160 --> 00:23:47,320
Speaker 1: or four times each week, so you're much better to

522
00:23:47,359 --> 00:23:49,600
Speaker 1: spread it out or as you mentioned, include it with

523
00:23:49,640 --> 00:23:52,159
Speaker 1: a lunchtime salad a couple of days as well, just

524
00:23:52,200 --> 00:23:54,560
Speaker 1: to make sure you're giving the body that regular access

525
00:23:54,600 --> 00:23:57,960
Speaker 1: to it. And if you're leaning towards a plant based lifestyle,

526
00:23:58,080 --> 00:24:00,439
Speaker 1: really ticking the box each and every day on an

527
00:24:00,480 --> 00:24:02,399
Speaker 1: iron rich food at least a couple of meals, and

528
00:24:02,400 --> 00:24:05,320
Speaker 1: then looking for those ways to enhance it. And absolutely

529
00:24:05,400 --> 00:24:07,440
Speaker 1: right for big coffee and tea drink, because that's another

530
00:24:07,440 --> 00:24:10,480
Speaker 1: big standout that it is a significant blocker. And that's

531
00:24:10,520 --> 00:24:12,840
Speaker 1: actually also of interest because if you think about a

532
00:24:12,880 --> 00:24:15,560
Speaker 1: lot of our breads and cereals can be fortified with iron,

533
00:24:15,560 --> 00:24:18,600
Speaker 1: particularly in the mornings, whole grain cereals, but of course

534
00:24:18,640 --> 00:24:20,720
Speaker 1: we consume it with milk, which is another blocker from

535
00:24:20,720 --> 00:24:23,160
Speaker 1: the calcium. So even though I might say it may

536
00:24:23,240 --> 00:24:26,360
Speaker 1: consume it, it's always going to be better from more

537
00:24:26,400 --> 00:24:29,400
Speaker 1: of a natural food that it's present in, rather than

538
00:24:29,440 --> 00:24:32,320
Speaker 1: adding it into a fortified version. And then in the

539
00:24:32,400 --> 00:24:34,880
Speaker 1: natural way, we're often not consuming it with the right

540
00:24:34,960 --> 00:24:38,240
Speaker 1: kind of absorbing food. I'm thinking toast that's fortified with iron,

541
00:24:38,359 --> 00:24:40,240
Speaker 1: and then you're having it with a coffee of milk,

542
00:24:40,359 --> 00:24:42,880
Speaker 1: or same with a cereal and milk. So you're right,

543
00:24:43,040 --> 00:24:45,159
Speaker 1: we're always much better to go back to those naturally

544
00:24:45,240 --> 00:24:47,800
Speaker 1: rich sauces. And if your preference is for a plant

545
00:24:47,840 --> 00:24:50,879
Speaker 1: based diet, and that's absolutely no judgment if you choose

546
00:24:50,920 --> 00:24:53,600
Speaker 1: not to eat red meat or prefer plant based, it's

547
00:24:53,920 --> 00:24:57,919
Speaker 1: completely personal decision. But there are certain tricks to it

548
00:24:57,920 --> 00:25:00,160
Speaker 1: when it comes to making sure you're getting plenty of iron.

549
00:25:00,280 --> 00:25:02,919
Speaker 1: I usually suggest clients are having iron rich foods at

550
00:25:03,040 --> 00:25:05,280
Speaker 1: at least two of their three meals a day, whether

551
00:25:05,320 --> 00:25:07,600
Speaker 1: it's the legums, the eggs, just to be ticking the

552
00:25:07,680 --> 00:25:10,320
Speaker 1: box and keeping on top. Anecdotally, Yeah, I don't have

553
00:25:10,359 --> 00:25:12,439
Speaker 1: trouble with iron with my non made eaters. It's always

554
00:25:12,440 --> 00:25:13,960
Speaker 1: my made eaters, you just don't get enough.

555
00:25:14,240 --> 00:25:16,159
Speaker 3: Yeah, because I think a lot of our more plant

556
00:25:16,200 --> 00:25:19,480
Speaker 3: focused or plant forward approach kind of clients are eating

557
00:25:19,520 --> 00:25:24,000
Speaker 3: such a wide diversity of plants, nutsieds, legumes, whole grains,

558
00:25:24,000 --> 00:25:25,919
Speaker 3: that sort of thing that have such great amounts of

559
00:25:26,000 --> 00:25:28,359
Speaker 3: non heme based iron in them, and they're getting that

560
00:25:28,400 --> 00:25:31,119
Speaker 3: frequency and that I guess intensity because they're having it

561
00:25:31,160 --> 00:25:33,600
Speaker 3: in regular meals and snacks throughout the day, but just

562
00:25:33,680 --> 00:25:36,400
Speaker 3: quickly with iron as well. If you are somebody who

563
00:25:36,480 --> 00:25:39,680
Speaker 3: has an I in efficiency anemia, you may be on tablets.

564
00:25:39,800 --> 00:25:42,400
Speaker 3: Bear in mind that it can take months for those

565
00:25:42,600 --> 00:25:45,240
Speaker 3: levels to come up through blood tests, So if you

566
00:25:45,320 --> 00:25:47,320
Speaker 3: are quite animic, you might actually want to have a

567
00:25:47,320 --> 00:25:50,439
Speaker 3: discussion with your doctor about having a an infusion. Just

568
00:25:50,480 --> 00:25:53,199
Speaker 3: if you're feeling crap and you don't have months to

569
00:25:53,280 --> 00:25:55,840
Speaker 3: wait for that energy to come back, you might actually

570
00:25:55,880 --> 00:25:58,640
Speaker 3: want to consider something like an iron infusion. I've had

571
00:25:58,640 --> 00:26:00,880
Speaker 3: one in the past when my iron was just completely

572
00:26:00,920 --> 00:26:03,480
Speaker 3: horrendous after I had a really bad bat of Bali

573
00:26:03,560 --> 00:26:05,719
Speaker 3: belly Susie when I was like twenty twenty one. Couldn't

574
00:26:05,800 --> 00:26:09,360
Speaker 3: keep anything down or in either either way either end.

575
00:26:09,720 --> 00:26:10,960
Speaker 1: It was terrible for months.

576
00:26:10,840 --> 00:26:12,760
Speaker 3: On end, and I just had to have an iron infusion.

577
00:26:12,800 --> 00:26:15,159
Speaker 3: My levels were just so incredibly low and there was

578
00:26:15,200 --> 00:26:17,000
Speaker 3: no way that I was able to get in enough

579
00:26:17,080 --> 00:26:19,119
Speaker 3: nutrition and have the time to wait months for that

580
00:26:19,160 --> 00:26:20,919
Speaker 3: to come back up. And I do know that a

581
00:26:20,920 --> 00:26:23,960
Speaker 3: lot of clients who take iron tablets regularly also suffer

582
00:26:24,040 --> 00:26:26,720
Speaker 3: from constipation. So a quick tip here is to to

583
00:26:26,840 --> 00:26:29,440
Speaker 3: more of a liquid based iron rather than iron tablets

584
00:26:29,440 --> 00:26:32,000
Speaker 3: that can assist with constipation a little bit. But I

585
00:26:32,000 --> 00:26:34,280
Speaker 3: think the bottom line here, Susie, is that an iron

586
00:26:34,320 --> 00:26:37,840
Speaker 3: deficiency is not normal. It's sort of glossed over and

587
00:26:37,880 --> 00:26:40,040
Speaker 3: it's really like, oh, you cut a low iron Haha,

588
00:26:40,080 --> 00:26:42,919
Speaker 3: me too. That's not normal, guys. So really something that

589
00:26:42,960 --> 00:26:45,960
Speaker 3: you need to investigate. And I actually spoke extensively about

590
00:26:46,000 --> 00:26:48,080
Speaker 3: this on one of my own podcast episodes with a

591
00:26:48,160 --> 00:26:52,399
Speaker 3: leading hematologist, doctor Sanjay Juneja. He is absolutely excellent, and

592
00:26:52,440 --> 00:26:54,680
Speaker 3: he talks you through what are all the differing reasons

593
00:26:54,720 --> 00:26:57,240
Speaker 3: for an iron deficiency, why it's not normal, and why

594
00:26:57,280 --> 00:27:00,200
Speaker 3: we need a reason for being iron defficient, and a

595
00:27:00,240 --> 00:27:02,280
Speaker 3: lot of the times it's not due to nutrition, it's

596
00:27:02,359 --> 00:27:05,679
Speaker 3: due to some other sort of medical or disease condition

597
00:27:05,760 --> 00:27:08,440
Speaker 3: within our bodies. So that's episode eighty four on the

598
00:27:08,520 --> 00:27:11,760
Speaker 3: Lean Word Nutrition podcast, Give my own Little potty a plug, Susie.

599
00:27:12,080 --> 00:27:14,320
Speaker 3: If you guys wanted to learn more about iron deficiency,

600
00:27:14,320 --> 00:27:18,080
Speaker 3: if you had any friends or family that struggled with

601
00:27:18,119 --> 00:27:19,439
Speaker 3: it and kind of wanted to get to the bottom

602
00:27:19,440 --> 00:27:21,560
Speaker 3: of their condition a little bit more, you're.

603
00:27:21,480 --> 00:27:25,240
Speaker 1: Right, just a little offside. Personally, My mum's only symptom

604
00:27:25,600 --> 00:27:28,320
Speaker 1: of bow cancer was severe iron deficiency.

605
00:27:28,800 --> 00:27:30,000
Speaker 2: So absolutely, if you are.

606
00:27:29,880 --> 00:27:31,640
Speaker 1: A red meat eater and you'll still have quite low

607
00:27:31,720 --> 00:27:35,080
Speaker 1: levels like you mentioned, Siliacs, it can be an underlying

608
00:27:35,400 --> 00:27:38,679
Speaker 1: decatur of quite significant medical issues, So don't let it

609
00:27:38,720 --> 00:27:41,159
Speaker 1: go unexplored. And I'll also say don't wait till it

610
00:27:41,200 --> 00:27:43,520
Speaker 1: gets to full blown iron deficiency. If your stores are

611
00:27:43,600 --> 00:27:46,280
Speaker 1: running low, that is enough to make you feel really tired.

612
00:27:46,359 --> 00:27:48,639
Speaker 1: And whether you're coming off the back of a pregnancy

613
00:27:48,720 --> 00:27:52,400
Speaker 1: or breastfeeding, these are major risky times that women get depleted,

614
00:27:52,720 --> 00:27:56,879
Speaker 1: So really urge your obstetrician or whoever's looking after you

615
00:27:56,920 --> 00:27:59,560
Speaker 1: from a general health perspective to take care of that

616
00:27:59,600 --> 00:28:02,080
Speaker 1: iron before before they leave you go out of their care,

617
00:28:02,200 --> 00:28:03,879
Speaker 1: because you don't want to have a new baby and

618
00:28:03,920 --> 00:28:05,960
Speaker 1: coming out of a pregnancy and going into breastfeeding with

619
00:28:06,000 --> 00:28:09,640
Speaker 1: low levels of iron. All right, so something a little

620
00:28:09,680 --> 00:28:12,399
Speaker 1: bit more upbeat as we're talking about fatigue. Now, we

621
00:28:12,440 --> 00:28:15,600
Speaker 1: don't feel great, so we thought for our product review.

622
00:28:15,600 --> 00:28:19,280
Speaker 1: We've had several questions about this product in supermarkets because

623
00:28:19,320 --> 00:28:22,760
Speaker 1: who doesn't love desserts and ice cream. So the topic

624
00:28:22,760 --> 00:28:25,480
Speaker 1: we're going to talk about today is Halo Top and

625
00:28:25,520 --> 00:28:29,000
Speaker 1: we've had several of our listeners requests and information on

626
00:28:29,040 --> 00:28:32,600
Speaker 1: this product. Tonight picked birthday cake because if I was

627
00:28:32,640 --> 00:28:36,040
Speaker 1: going to be choosing a Halo Top flavor, that would

628
00:28:36,080 --> 00:28:38,560
Speaker 1: be my go to choice, and we thought we'd have

629
00:28:38,600 --> 00:28:40,360
Speaker 1: a little chat about it in terms of is it

630
00:28:40,400 --> 00:28:43,000
Speaker 1: really a healthier option? Are these sort of ice cream

631
00:28:43,080 --> 00:28:46,240
Speaker 1: ice desserts too good to be true? So this was

632
00:28:46,280 --> 00:28:49,080
Speaker 1: a product that started to come into Australia, I want

633
00:28:49,080 --> 00:28:50,840
Speaker 1: to say, about three years ago now, and it was

634
00:28:50,960 --> 00:28:53,640
Speaker 1: a well known brand in the US and it started

635
00:28:53,640 --> 00:28:57,280
Speaker 1: to be imported here as a significantly lower fat, lower

636
00:28:57,320 --> 00:29:00,960
Speaker 1: calorie alternative to full ice cream. And the first thing

637
00:29:00,960 --> 00:29:03,520
Speaker 1: to kick off this discussion about Halo Top is that

638
00:29:03,760 --> 00:29:06,840
Speaker 1: a Halo Top dessert is quite different from four ice cream,

639
00:29:06,840 --> 00:29:09,320
Speaker 1: which has a certain proportion of milk fat. I don't

640
00:29:09,360 --> 00:29:11,120
Speaker 1: know if the top I think it's eighteen percent milk

641
00:29:11,120 --> 00:29:13,200
Speaker 1: fat off the top of my head to be actually

642
00:29:14,000 --> 00:29:15,920
Speaker 1: called ice cream, because there has to be a certain

643
00:29:15,960 --> 00:29:18,239
Speaker 1: proportion of cream in it. So these tend to be

644
00:29:18,280 --> 00:29:22,040
Speaker 1: more what we would describe as dessert products in the supermarket.

645
00:29:22,640 --> 00:29:25,280
Speaker 1: Now you'll be very reasonably familiar with them.

646
00:29:25,320 --> 00:29:26,560
Speaker 2: They're there, little tubs.

647
00:29:26,600 --> 00:29:29,760
Speaker 1: They're quite small preserved. They're about I think three hundred

648
00:29:29,800 --> 00:29:32,960
Speaker 1: meal between two fifty three hundred mill and a serving

649
00:29:33,000 --> 00:29:35,720
Speaker 1: size in one of those little tubs is sixty four

650
00:29:35,720 --> 00:29:38,320
Speaker 1: grams or a quarter of that tub, and that will

651
00:29:38,320 --> 00:29:42,320
Speaker 1: give you just over eighty calories, five grams of protein,

652
00:29:42,880 --> 00:29:45,400
Speaker 1: two grams of fat, and just one of saturated which

653
00:29:45,440 --> 00:29:49,240
Speaker 1: is significantly lower than regular ice cream, six grams of

654
00:29:49,280 --> 00:29:53,160
Speaker 1: carbohydrate and sugars. Now, the first ingredients are milk and

655
00:29:53,200 --> 00:29:56,000
Speaker 1: cream sixty seven percent, but eggs is right up there,

656
00:29:56,040 --> 00:29:59,200
Speaker 1: as is milk, protein concentrate, a fair wack of sweetness

657
00:29:59,200 --> 00:30:01,520
Speaker 1: from erythrotol as well as some sugar. And they're quite

658
00:30:01,560 --> 00:30:05,120
Speaker 1: heavily processed to get the taste and consistency of an

659
00:30:05,120 --> 00:30:08,160
Speaker 1: ice cream, but obviously much much lower in fat.

660
00:30:08,560 --> 00:30:09,640
Speaker 2: And in sugars, so.

661
00:30:09,960 --> 00:30:13,560
Speaker 1: What would be perceived sometimes is a much healthier product.

662
00:30:14,680 --> 00:30:18,959
Speaker 1: So where do we sit on halo top? For me, Leanne,

663
00:30:19,440 --> 00:30:23,000
Speaker 1: the biggest issue is I don't believe anyone has four

664
00:30:23,080 --> 00:30:26,479
Speaker 1: portions in that tub. I think that most of us

665
00:30:26,520 --> 00:30:29,080
Speaker 1: are kitting ourselves if we think we buy that tiny

666
00:30:29,120 --> 00:30:30,520
Speaker 1: tub and they're not inexpensive.

667
00:30:30,520 --> 00:30:32,280
Speaker 2: I think they're eight or ten dollars per serve.

668
00:30:33,320 --> 00:30:35,280
Speaker 1: I think they're more likely to eat at least half,

669
00:30:36,040 --> 00:30:38,080
Speaker 1: if not the whole thing, and then it's not looking

670
00:30:38,160 --> 00:30:41,680
Speaker 1: so appealing nutritionally. And indeed they do market with their

671
00:30:41,800 --> 00:30:43,960
Speaker 1: entire calorie load of the tub on the front, ranging

672
00:30:43,960 --> 00:30:46,480
Speaker 1: from about three to four hundred calories if you eat

673
00:30:46,480 --> 00:30:49,880
Speaker 1: the whole tub, which is then comparable to a regular

674
00:30:49,960 --> 00:30:54,000
Speaker 1: serve of ice cream, although admittedly lower in fat. So

675
00:30:54,080 --> 00:30:56,600
Speaker 1: it's one of those products when I'm giving recommendations to

676
00:30:56,680 --> 00:31:00,200
Speaker 1: clients on there as you would describe soul foods. If

677
00:31:00,240 --> 00:31:03,120
Speaker 1: this is a soul food for them, absolutely, but it

678
00:31:03,160 --> 00:31:06,000
Speaker 1: probably wouldn't be my sole food of choice because I

679
00:31:06,080 --> 00:31:10,640
Speaker 1: tend to go for a less processed product and get

680
00:31:10,680 --> 00:31:14,240
Speaker 1: the mouth feel and taste of the actual ice cream

681
00:31:14,440 --> 00:31:18,040
Speaker 1: or chocolate or whatever. They're looking for rather than consume

682
00:31:18,120 --> 00:31:21,320
Speaker 1: this and think that it's so much better. But I

683
00:31:21,400 --> 00:31:24,800
Speaker 1: tread carefully because I know these products are quite polarizing,

684
00:31:24,840 --> 00:31:26,640
Speaker 1: and I know we've got quite a few Halo Top

685
00:31:26,680 --> 00:31:30,480
Speaker 1: fans listening. So yes, it's definitely not my first go

686
00:31:30,640 --> 00:31:34,080
Speaker 1: to when it comes to recommending a healthier dessert. But

687
00:31:34,240 --> 00:31:37,840
Speaker 1: portions is my biggest concern and the level of processing

688
00:31:38,320 --> 00:31:41,080
Speaker 1: that comes in them, so definitely not something I would

689
00:31:41,120 --> 00:31:44,480
Speaker 1: describe as overly healthy. Definitely more of that occasional treat

690
00:31:44,560 --> 00:31:46,760
Speaker 1: if you can control yourself around that tub.

691
00:31:47,440 --> 00:31:48,120
Speaker 2: What do you think?

692
00:31:49,040 --> 00:31:51,400
Speaker 3: Honestly, I hope you don't really have anything to add, Susie.

693
00:31:51,440 --> 00:31:53,360
Speaker 3: I think you've summed up my thoughts exactly.

694
00:31:53,520 --> 00:31:55,959
Speaker 2: She's not saying anything. She's giving me nothing. When I'm

695
00:31:56,000 --> 00:31:57,600
Speaker 2: looking at it. There's no emotion.

696
00:31:58,080 --> 00:31:59,920
Speaker 3: Oh, I think the biggest thing, as you mentioned, like

697
00:32:00,360 --> 00:32:03,200
Speaker 3: the marketing of the brand is really around like you

698
00:32:03,200 --> 00:32:05,120
Speaker 3: can eat the whole pint of ice cream for three

699
00:32:05,200 --> 00:32:08,280
Speaker 3: hundred and sixty calories. It's like I'd actually rather go

700
00:32:08,320 --> 00:32:09,880
Speaker 3: and eat some real life scream for three hundred and

701
00:32:09,880 --> 00:32:13,719
Speaker 3: sixty calories thanks, because it is overly overly process I mean,

702
00:32:13,800 --> 00:32:16,000
Speaker 3: just looking at the ingredient label. There's got to be

703
00:32:16,040 --> 00:32:18,880
Speaker 3: twenty plus ingredients on there. It's just packful of ruth

704
00:32:18,880 --> 00:32:21,000
Speaker 3: through a toll on palm oil. Like, I wouldn't actually

705
00:32:21,000 --> 00:32:23,760
Speaker 3: say it's a healthy product. If you needed a high calorie,

706
00:32:23,800 --> 00:32:25,920
Speaker 3: hy energy diet, it could probably be quite good because

707
00:32:25,920 --> 00:32:27,880
Speaker 3: there's you know, a fair whack of protein in there,

708
00:32:27,920 --> 00:32:30,000
Speaker 3: and if you're going to eat that whole whole tub,

709
00:32:30,040 --> 00:32:31,920
Speaker 3: the whole little pint of it or whatever you want

710
00:32:31,960 --> 00:32:34,280
Speaker 3: to call it, it's sort of twenty four grams of

711
00:32:34,280 --> 00:32:36,040
Speaker 3: sugar and that whole thing. So I wouldn't actually say

712
00:32:36,040 --> 00:32:37,520
Speaker 3: it's that healthy if you were to go and eat

713
00:32:37,560 --> 00:32:38,920
Speaker 3: the whole thing. And I think that that's what the

714
00:32:38,960 --> 00:32:41,840
Speaker 3: majority of people actually do, suit you know, as you mentioned,

715
00:32:42,000 --> 00:32:43,560
Speaker 3: And it's not a cheap it's not a cheap option.

716
00:32:43,640 --> 00:32:45,400
Speaker 3: I think it's I mean, I think it's eight dollars

717
00:32:45,400 --> 00:32:47,560
Speaker 3: on sale. I think it's normally around twelve dollars. If

718
00:32:47,560 --> 00:32:49,640
Speaker 3: you're buying it from one of those smaller conveniences or

719
00:32:49,640 --> 00:32:52,400
Speaker 3: health food stores, I think you're looking at sort of twelve, fourteen,

720
00:32:52,440 --> 00:32:55,440
Speaker 3: fifteen dollars for the little thing of it. So call

721
00:32:55,520 --> 00:32:57,200
Speaker 3: me a sucker, but I'd rather my Ben and Jerry's

722
00:32:57,240 --> 00:32:59,200
Speaker 3: or my gelato Missine, I thank you very much.

723
00:33:01,000 --> 00:33:05,080
Speaker 1: I think what they do have as well when I

724
00:33:05,120 --> 00:33:08,240
Speaker 1: quite like the transparency around the calorie load, Like you know,

725
00:33:08,280 --> 00:33:10,000
Speaker 1: when you buy it, you're very clear what's in it

726
00:33:10,000 --> 00:33:10,600
Speaker 1: calorie wise.

727
00:33:10,640 --> 00:33:13,040
Speaker 2: I don't think that's a bad thing. I would also say.

728
00:33:12,880 --> 00:33:15,760
Speaker 1: There are quite a lot of vegan options in the range,

729
00:33:15,800 --> 00:33:17,920
Speaker 1: so for people who are seeking out a plant based diet,

730
00:33:18,000 --> 00:33:21,000
Speaker 1: it does give quite a lot of variety in that space.

731
00:33:21,920 --> 00:33:23,960
Speaker 2: But yeah, you know, it's one of those foods.

732
00:33:23,960 --> 00:33:26,200
Speaker 1: If you like it, I would include it in small amounts,

733
00:33:26,240 --> 00:33:28,800
Speaker 1: be very mindful of the portions. I myself am too

734
00:33:28,840 --> 00:33:31,560
Speaker 1: tight to be paying that much for dessert, so that's

735
00:33:31,600 --> 00:33:33,360
Speaker 1: the barrier for me. I wouldn't spend that much on

736
00:33:33,560 --> 00:33:37,280
Speaker 1: a product. I guess if someone's really specific in calorie

737
00:33:37,320 --> 00:33:39,360
Speaker 1: counting and likes to measure it out, and also really

738
00:33:39,800 --> 00:33:42,800
Speaker 1: likes those rich flavors that you get more in the States,

739
00:33:42,840 --> 00:33:45,120
Speaker 1: you know, the birthday cake and the cookies and cream

740
00:33:45,240 --> 00:33:48,840
Speaker 1: and those rich flavors. It's certainly lower in faten calories

741
00:33:48,880 --> 00:33:53,040
Speaker 1: than the equivalent of regular ice cream. So you know,

742
00:33:53,080 --> 00:33:54,960
Speaker 1: if it's your thing that you really enjoy and you

743
00:33:55,000 --> 00:33:57,240
Speaker 1: can control yourself and you like it, and maybe it

744
00:33:57,280 --> 00:33:59,560
Speaker 1: reminds you of being in the States, you know, sure,

745
00:33:59,600 --> 00:34:01,360
Speaker 1: but as a SAI it's not my first go to.

746
00:34:01,440 --> 00:34:04,720
Speaker 1: I do think it's pretty processed and very easy to overeat,

747
00:34:04,960 --> 00:34:07,680
Speaker 1: and that somewhat defeats the purpose given I'm usually working

748
00:34:07,680 --> 00:34:10,200
Speaker 1: off one or two hundred extra calories per day for

749
00:34:10,280 --> 00:34:12,000
Speaker 1: clients at the end of the day, as opposed to

750
00:34:12,040 --> 00:34:13,200
Speaker 1: three four hundred.

751
00:34:12,880 --> 00:34:15,319
Speaker 2: Which would be the equivalent if you ate the whole tub.

752
00:34:16,040 --> 00:34:18,439
Speaker 1: So yeah, I think it's interesting and I think when

753
00:34:18,480 --> 00:34:20,480
Speaker 1: it first came out it was kind of one of

754
00:34:20,520 --> 00:34:25,560
Speaker 1: the first formulated foods that was using things like eggs

755
00:34:25,560 --> 00:34:28,920
Speaker 1: and milk mixes in a way to create food products

756
00:34:28,920 --> 00:34:32,560
Speaker 1: with significantly lower calories. Now, these kind of products are

757
00:34:32,600 --> 00:34:34,839
Speaker 1: a dime a dozen in America and we haven't had

758
00:34:34,880 --> 00:34:37,080
Speaker 1: a huge amount of them here in Australia, so I

759
00:34:37,120 --> 00:34:40,200
Speaker 1: think it was also that novel factor. I think since

760
00:34:40,239 --> 00:34:42,440
Speaker 1: then we've now had a whole lot of these kind

761
00:34:42,440 --> 00:34:44,560
Speaker 1: of dessert products coming out. If you go into the

762
00:34:44,560 --> 00:34:47,760
Speaker 1: freezer section, there's yoga varieties of this, and a number

763
00:34:47,920 --> 00:34:50,920
Speaker 1: of plant based alternatives to ice cream. So I think

764
00:34:51,239 --> 00:34:53,920
Speaker 1: in line with food processing, they will continue to expand

765
00:34:53,960 --> 00:34:55,759
Speaker 1: and grow. But I'm a little bit like you. I'm

766
00:34:55,760 --> 00:34:58,080
Speaker 1: not a natural ice cream eater. In general. It's not

767
00:34:58,120 --> 00:35:00,279
Speaker 1: my go to, and if I'm with the kids having

768
00:35:00,280 --> 00:35:03,440
Speaker 1: a more indulgent cone, I'd much rather that indulgent cookies

769
00:35:03,480 --> 00:35:06,360
Speaker 1: and cream occasionally. But I do see a group of

770
00:35:06,360 --> 00:35:08,600
Speaker 1: my clients who are very calorie conscious and like to

771
00:35:08,600 --> 00:35:11,319
Speaker 1: have something like this that's particularly sweet at night. And

772
00:35:11,400 --> 00:35:14,160
Speaker 1: indeed it is much lower in calories than the average treat,

773
00:35:14,239 --> 00:35:16,160
Speaker 1: so if they can use it, it can fit in there.

774
00:35:16,239 --> 00:35:17,960
Speaker 3: Yeah, I definitely think it has a time and a place,

775
00:35:18,000 --> 00:35:20,400
Speaker 3: and I do like that they have a sense of

776
00:35:20,520 --> 00:35:22,880
Speaker 3: range of flavors as you mentioned. And I'm not a

777
00:35:22,880 --> 00:35:25,439
Speaker 3: birthday cake girl. I'm absolutely a chop chip cookie dough

778
00:35:25,520 --> 00:35:28,320
Speaker 3: kind of girl. But as I said, you know, I

779
00:35:28,880 --> 00:35:30,840
Speaker 3: think I'd rather the extra couple of hundred calories and

780
00:35:30,840 --> 00:35:33,160
Speaker 3: eat the normal ice cream. Just for me, the mouse

781
00:35:33,239 --> 00:35:35,879
Speaker 3: feel and the after taste of the artificial sweetness in there,

782
00:35:36,000 --> 00:35:38,080
Speaker 3: I just I can't get past that. But that's just me,

783
00:35:38,320 --> 00:35:40,480
Speaker 3: you know. As you said, of it's something that people

784
00:35:40,680 --> 00:35:42,879
Speaker 3: genuinely really enjoy and the happy to pay the cost

785
00:35:42,880 --> 00:35:45,000
Speaker 3: of it, then yeah, it can be I guess, a

786
00:35:45,040 --> 00:35:48,880
Speaker 3: slightly healthy alternative from a calorie perspective than some of

787
00:35:48,920 --> 00:35:52,000
Speaker 3: the other ice creams on market as well, but good

788
00:35:52,040 --> 00:35:53,319
Speaker 3: to have a discussion about it.

789
00:35:53,480 --> 00:35:55,759
Speaker 1: And I don't love any of my clients having any

790
00:35:55,800 --> 00:35:57,520
Speaker 1: of those tubes of ice cream at home, because let's

791
00:35:57,520 --> 00:35:59,239
Speaker 1: be honest, if you buy Ben and Jerry's, which is

792
00:35:59,239 --> 00:36:02,359
Speaker 1: not dissimilar price all size, it is like twenty to

793
00:36:02,400 --> 00:36:05,000
Speaker 1: thirty percent fat, it is really high in sugar, and

794
00:36:05,040 --> 00:36:07,600
Speaker 1: who's not eating that entire little tub? So I think

795
00:36:07,640 --> 00:36:10,760
Speaker 1: it's much better a product in general to keep dessert

796
00:36:10,800 --> 00:36:13,520
Speaker 1: tubs out of the household, and then when you are

797
00:36:13,560 --> 00:36:15,640
Speaker 1: going to really indulge, do it that way rather than

798
00:36:15,680 --> 00:36:17,719
Speaker 1: have them as part of the routine shop each week.

799
00:36:17,840 --> 00:36:19,359
Speaker 1: Because if it's in the house, of course you can

800
00:36:19,400 --> 00:36:19,600
Speaker 1: eat it.

801
00:36:19,680 --> 00:36:21,879
Speaker 3: Yeah, take the kids out for gelato at the beach

802
00:36:21,960 --> 00:36:23,960
Speaker 3: in the middle of summer, you know once a month

803
00:36:24,080 --> 00:36:26,880
Speaker 3: is probably a better habit than you're consistently buying tubs

804
00:36:26,880 --> 00:36:28,759
Speaker 3: of ice cream every single week. If the goal is

805
00:36:28,760 --> 00:36:30,640
Speaker 3: sort of bat lost, if the goal is weight to

806
00:36:30,680 --> 00:36:32,680
Speaker 3: gain in your Malinois, then go for gold. I think

807
00:36:32,680 --> 00:36:35,080
Speaker 3: it's an easy way to get calories in through ice cream.

808
00:36:35,120 --> 00:36:37,200
Speaker 3: I'd definitely be supportive of that for a lot of

809
00:36:37,280 --> 00:36:38,719
Speaker 3: my clients suffering with malnutrition.

810
00:36:39,600 --> 00:36:42,040
Speaker 2: Well, gelato is good because of the portions. This is

811
00:36:42,040 --> 00:36:43,560
Speaker 2: why I like it because when you go to the.

812
00:36:43,520 --> 00:36:45,440
Speaker 1: Gelato shop, you have the little cup, which is what

813
00:36:45,480 --> 00:36:48,400
Speaker 1: it's supposed to be, as opposed to the enormous clones

814
00:36:48,480 --> 00:36:50,360
Speaker 1: that have got you know this waif that chucked in

815
00:36:50,440 --> 00:36:52,319
Speaker 1: them and dipped in this and added that. So I

816
00:36:52,360 --> 00:36:56,920
Speaker 1: think from a food enjoyment perspective and portion controlled gelato

817
00:36:57,000 --> 00:36:59,680
Speaker 1: is a smart choice for kids and adults because it's

818
00:37:00,120 --> 00:37:02,160
Speaker 1: then or served in the portions as it should be.

819
00:37:02,400 --> 00:37:05,520
Speaker 3: Definitely. And then finally, Susie, our listener question of the

820
00:37:05,520 --> 00:37:08,319
Speaker 3: week was around walking in steps. So we get asked

821
00:37:08,360 --> 00:37:09,879
Speaker 3: this question quite a lot, and I think the gold

822
00:37:09,920 --> 00:37:12,000
Speaker 3: standard has now become you know, we should be aiming

823
00:37:12,040 --> 00:37:14,319
Speaker 3: for ten thousand steps a day. People get a little

824
00:37:14,320 --> 00:37:16,840
Speaker 3: bit confused around that because often you know, as dietesians,

825
00:37:16,880 --> 00:37:18,680
Speaker 3: we shorten that and say aim for ten k steps

826
00:37:18,680 --> 00:37:21,520
Speaker 3: a day, and people say ten kilometers. So let me clarify,

827
00:37:21,520 --> 00:37:23,839
Speaker 3: it's ten thousand steps a day is the average of

828
00:37:23,880 --> 00:37:27,160
Speaker 3: what we I guess as health professionals would recommend. But

829
00:37:27,280 --> 00:37:29,480
Speaker 3: you know, how many steps should we be taking each

830
00:37:29,560 --> 00:37:32,400
Speaker 3: day for fat loss and for weight control? And I

831
00:37:32,400 --> 00:37:34,439
Speaker 3: think the bottom line here is Susie, that it really

832
00:37:34,440 --> 00:37:36,560
Speaker 3: depends on your baseline, and it really depends on how

833
00:37:36,640 --> 00:37:39,000
Speaker 3: active you are day to day. If you are someone

834
00:37:39,040 --> 00:37:40,960
Speaker 3: that is a PE teacher or like a you know,

835
00:37:40,920 --> 00:37:43,239
Speaker 3: a physical education sport teacher and you spend all day

836
00:37:43,239 --> 00:37:45,920
Speaker 3: in your feet, or you're a PT who's constantly tracing

837
00:37:45,920 --> 00:37:47,840
Speaker 3: after clients in the gym all day and during your

838
00:37:47,920 --> 00:37:49,360
Speaker 3: lunch break you get a bit bored, so then you

839
00:37:49,400 --> 00:37:51,439
Speaker 3: go for a little walk on the treadmill. Your job

840
00:37:51,480 --> 00:37:53,440
Speaker 3: is very different to somebody who sits down at a

841
00:37:53,480 --> 00:37:55,719
Speaker 3: desk job for eight or nine hours a day. So

842
00:37:55,800 --> 00:37:57,279
Speaker 3: I think for a lot of my clients, you know,

843
00:37:57,600 --> 00:38:00,000
Speaker 3: they are those sort of corporate workers of those desktoms.

844
00:38:00,200 --> 00:38:02,160
Speaker 3: Worker is you know, they do a forty five minute

845
00:38:02,239 --> 00:38:05,319
Speaker 3: hit session three four times a week. Sadly it's not enough.

846
00:38:05,400 --> 00:38:06,680
Speaker 3: You know. They always come to me and they say,

847
00:38:06,880 --> 00:38:08,799
Speaker 3: you know, and I'm signing up to you because my

848
00:38:08,840 --> 00:38:11,000
Speaker 3: exercise is great. I do enough, I do, you know,

849
00:38:11,040 --> 00:38:13,560
Speaker 3: three or four forty five sessions a week, it's it's

850
00:38:13,600 --> 00:38:15,960
Speaker 3: my nutrition that scrap, and that may be true. But

851
00:38:16,040 --> 00:38:18,160
Speaker 3: also I think there's a lot of room in terms

852
00:38:18,200 --> 00:38:19,959
Speaker 3: of exercise for a lot of people when it comes

853
00:38:19,960 --> 00:38:23,120
Speaker 3: to steps, because steps is something that's significantly underrated from

854
00:38:23,160 --> 00:38:25,440
Speaker 3: a fat loss perspective. But I really do think it

855
00:38:25,480 --> 00:38:28,120
Speaker 3: depends on your baseline. If you're someone who averages I

856
00:38:28,120 --> 00:38:30,720
Speaker 3: don't know, two three k steps, which is quite normal

857
00:38:30,880 --> 00:38:34,440
Speaker 3: for a death worker, then just increasing that to five thousand,

858
00:38:34,760 --> 00:38:36,319
Speaker 3: you know a day on average, is going to do

859
00:38:36,400 --> 00:38:39,880
Speaker 3: you significant benefit versus trying to aim for ten thousand,

860
00:38:39,920 --> 00:38:42,040
Speaker 3: which just isn't realistic and you're never going to achieve it,

861
00:38:42,040 --> 00:38:43,560
Speaker 3: so you don't do it anyway, So it's like you

862
00:38:43,600 --> 00:38:45,760
Speaker 3: just stay at two thousand. So I think just raising

863
00:38:45,800 --> 00:38:48,040
Speaker 3: your baseline or you know, my modo has always been

864
00:38:48,080 --> 00:38:50,000
Speaker 3: just that ten percent better. Just doing a little bit

865
00:38:50,040 --> 00:38:51,759
Speaker 3: more or a little bit more each day or each

866
00:38:51,800 --> 00:38:54,000
Speaker 3: week or each month is really going to serve you

867
00:38:54,120 --> 00:38:57,319
Speaker 3: much better than aiming for this gold standard number, which

868
00:38:57,360 --> 00:38:59,440
Speaker 3: feels really overwhelming for a lot of people.

869
00:39:00,920 --> 00:39:03,160
Speaker 1: I think that it's good to know that the rationale

870
00:39:03,160 --> 00:39:05,319
Speaker 1: for ten thousand steps per day was not based on

871
00:39:05,360 --> 00:39:09,200
Speaker 1: an exercise prescription as opposed to reminding people that in

872
00:39:09,280 --> 00:39:12,920
Speaker 1: our incredibly inactive lifestyles, and even more so now that

873
00:39:12,960 --> 00:39:14,560
Speaker 1: we're spending a lot of us a lot more time

874
00:39:14,600 --> 00:39:17,520
Speaker 1: at home, that's just a basic amount of movement a

875
00:39:17,600 --> 00:39:20,360
Speaker 1: human body should be doing on a day to day basis.

876
00:39:20,440 --> 00:39:23,480
Speaker 1: So I don't count that as exercise. And often if

877
00:39:23,520 --> 00:39:25,759
Speaker 1: I'm starting with a client and I have a look

878
00:39:25,800 --> 00:39:28,200
Speaker 1: at their pedometer, which may just be on their phone,

879
00:39:28,280 --> 00:39:30,560
Speaker 1: and they're doing two or three thousand steps per day,

880
00:39:31,040 --> 00:39:32,759
Speaker 1: I'll describe to them that that is one of the

881
00:39:32,800 --> 00:39:35,400
Speaker 1: biggest issues is that their body is moving so little

882
00:39:35,440 --> 00:39:38,080
Speaker 1: through the day. It's not getting through their food, let

883
00:39:38,080 --> 00:39:40,880
Speaker 1: alone getting into fat stores. So as a reference point,

884
00:39:41,040 --> 00:39:43,480
Speaker 1: between eight thousand to ten thousand steps a day is

885
00:39:43,520 --> 00:39:47,000
Speaker 1: the bare minimum human body should ideally move to keep

886
00:39:47,000 --> 00:39:50,320
Speaker 1: them relatively weight stable. If the goal is weight loss,

887
00:39:50,520 --> 00:39:52,319
Speaker 1: you then have to do a whole lot more, and

888
00:39:52,360 --> 00:39:54,680
Speaker 1: that can come as a big shock. And indeed, like you,

889
00:39:54,760 --> 00:39:57,160
Speaker 1: I would grade clients up very very slowly, as opposed

890
00:39:57,200 --> 00:39:59,520
Speaker 1: to go from two thousand a day to sixteen thousand

891
00:39:59,560 --> 00:40:02,040
Speaker 1: a day. But over time, the goal is to just

892
00:40:02,239 --> 00:40:05,920
Speaker 1: reintroduce activity into a very sedentary lifestyle, and so as

893
00:40:05,920 --> 00:40:08,160
Speaker 1: a starting point, I'll encourage clients to not go for

894
00:40:08,160 --> 00:40:10,879
Speaker 1: any longer than two hours a day sitting before they

895
00:40:10,880 --> 00:40:14,600
Speaker 1: make an active attempt to do some movement, particularly after eating.

896
00:40:14,920 --> 00:40:18,359
Speaker 1: It aids digestion and insulin regulation to be moving after

897
00:40:18,400 --> 00:40:20,000
Speaker 1: you eat rather than sitting down in front.

898
00:40:19,840 --> 00:40:20,320
Speaker 2: Of the couch.

899
00:40:20,640 --> 00:40:22,759
Speaker 1: And the other thing that is a powerful predictor of

900
00:40:22,760 --> 00:40:25,720
Speaker 1: increasing movement is just monitoring your steps. The research shows

901
00:40:25,760 --> 00:40:27,960
Speaker 1: you do at least two thousand more each day when

902
00:40:28,000 --> 00:40:29,880
Speaker 1: you're mindful of it, So keeping an eye on how

903
00:40:29,960 --> 00:40:32,560
Speaker 1: much you're moving. So the other way I describe it

904
00:40:32,600 --> 00:40:35,239
Speaker 1: for clients is if you want to lose weight, we

905
00:40:35,320 --> 00:40:37,359
Speaker 1: need to do at least ten thousand steps per day,

906
00:40:37,600 --> 00:40:40,480
Speaker 1: plus either some cardio training or if you're not that

907
00:40:40,520 --> 00:40:42,160
Speaker 1: way inclined, you're going to have to get the steps

908
00:40:42,239 --> 00:40:45,480
Speaker 1: right up to about sixteen thousand. Now that's just anecdotal

909
00:40:45,560 --> 00:40:49,320
Speaker 1: reports in my own experience, but it's because in Australia

910
00:40:49,320 --> 00:40:52,239
Speaker 1: we're particularly inactive. If you live in cities London, New York,

911
00:40:52,280 --> 00:40:54,960
Speaker 1: people are doing twenty thirty thousand steps per day because

912
00:40:55,000 --> 00:40:56,560
Speaker 1: that is part of the commute and that is part

913
00:40:56,600 --> 00:40:59,319
Speaker 1: of their lifestyle. Don't forget how inactive we are here.

914
00:40:59,360 --> 00:41:02,680
Speaker 1: We drive everywhere, we tend to park right outside the shops.

915
00:41:02,760 --> 00:41:04,600
Speaker 1: We live in big suburbs, so we're not doing strip

916
00:41:04,600 --> 00:41:07,759
Speaker 1: shopping anymore. All those factors really impact and the same

917
00:41:07,800 --> 00:41:09,279
Speaker 1: at the moment with many of us not doing a

918
00:41:09,320 --> 00:41:12,080
Speaker 1: commute as part of our day. So often people will

919
00:41:12,120 --> 00:41:14,120
Speaker 1: be getting to five six thousand just by getting to

920
00:41:14,200 --> 00:41:16,440
Speaker 1: work and getting on the train and getting off the bus.

921
00:41:16,480 --> 00:41:18,200
Speaker 1: And if you're not doing that any day, we really

922
00:41:18,360 --> 00:41:19,959
Speaker 1: at the moment we really have to look for ways

923
00:41:19,960 --> 00:41:22,439
Speaker 1: to reintroduce it. So the first thing I would say

924
00:41:22,520 --> 00:41:24,400
Speaker 1: is start to monitor. You don't have to go and

925
00:41:24,440 --> 00:41:27,839
Speaker 1: by an expensive monitoring watch, although you can, because that's great.

926
00:41:27,840 --> 00:41:28,600
Speaker 2: It's always on you.

927
00:41:28,920 --> 00:41:30,759
Speaker 1: But as a starting point, just carrying your phone a

928
00:41:30,760 --> 00:41:32,480
Speaker 1: little bit or having it in your handbag. We'll give

929
00:41:32,480 --> 00:41:34,520
Speaker 1: you a very rough idea of how much you're doing,

930
00:41:34,920 --> 00:41:37,000
Speaker 1: and then just try and gradually increase it. And do

931
00:41:37,120 --> 00:41:39,320
Speaker 1: some amount of walking in the morning, even ten to

932
00:41:39,360 --> 00:41:41,839
Speaker 1: fifteen minutes, maybe some after lunch, and then maybe some

933
00:41:41,960 --> 00:41:45,239
Speaker 1: late afternoon or after dinner, and just gradually over time,

934
00:41:45,280 --> 00:41:47,480
Speaker 1: try and increase it. And that is just basic health

935
00:41:47,680 --> 00:41:50,319
Speaker 1: requirements for your body. Then on top of that, it's

936
00:41:50,320 --> 00:41:52,759
Speaker 1: separate if the goal is actually weight loss, so it's

937
00:41:52,800 --> 00:41:55,200
Speaker 1: a progression. But I think we can be quite honest

938
00:41:55,239 --> 00:41:57,400
Speaker 1: in a conversation about steps to say that a lot

939
00:41:57,440 --> 00:42:00,000
Speaker 1: of us are severely inactive, and that is a big

940
00:42:00,120 --> 00:42:01,799
Speaker 1: reason why a lot of us struggle with our weight.

941
00:42:01,920 --> 00:42:03,200
Speaker 2: And once we look at.

942
00:42:03,080 --> 00:42:05,120
Speaker 1: Activity as a minimum what we need to do to

943
00:42:05,200 --> 00:42:08,719
Speaker 1: keep our body healthy and look at exercise separately, that's

944
00:42:08,760 --> 00:42:11,800
Speaker 1: often when we strike the right balance between movement, higher

945
00:42:11,840 --> 00:42:14,120
Speaker 1: intensity activity to get our heart rates up and our

946
00:42:14,239 --> 00:42:17,400
Speaker 1: muscles more sensitive and calorie control. And that's often the

947
00:42:17,400 --> 00:42:19,120
Speaker 1: missing link for a lot of us is that we're

948
00:42:19,160 --> 00:42:21,040
Speaker 1: just a lot more inactive than we need to be.

949
00:42:21,719 --> 00:42:23,400
Speaker 3: And it's a really important point you mentioned. It's just

950
00:42:23,440 --> 00:42:26,319
Speaker 3: a general health guideline is ten thousand steps a day

951
00:42:26,320 --> 00:42:28,840
Speaker 3: because thinking about my grandma, like I remember what she

952
00:42:28,960 --> 00:42:30,759
Speaker 3: told me. She used to walk, I think it was

953
00:42:30,800 --> 00:42:33,920
Speaker 3: six kilometers to school every day and then six kilometers back,

954
00:42:33,920 --> 00:42:35,719
Speaker 3: and then she'd come home and she'd help, you know,

955
00:42:35,920 --> 00:42:39,240
Speaker 3: my great grandma or whatever it was, her mum around

956
00:42:39,239 --> 00:42:40,800
Speaker 3: the house. And you know, on the weekends they'd be

957
00:42:40,840 --> 00:42:43,160
Speaker 3: all out and being active, and like it was crazy.

958
00:42:43,160 --> 00:42:45,680
Speaker 3: They didn't have cars. They walked absolutely everywhere a lot

959
00:42:45,680 --> 00:42:47,640
Speaker 3: of times out you know, great grandparents grew up on

960
00:42:47,719 --> 00:42:50,759
Speaker 3: farms and like, they were just so incredibly active. So

961
00:42:50,800 --> 00:42:53,120
Speaker 3: you're right, but I think that hearing something like you know,

962
00:42:53,160 --> 00:42:55,240
Speaker 3: you need to do sixteen thousand steps of fat loss

963
00:42:55,320 --> 00:42:58,680
Speaker 3: is very, very overwhelming. So I actually find that my

964
00:42:58,760 --> 00:43:01,480
Speaker 3: clients get the most benefit just from ten thousand steps

965
00:43:01,640 --> 00:43:03,680
Speaker 3: with three to four exercise sessions on top of that

966
00:43:03,719 --> 00:43:06,040
Speaker 3: a week, so three to four times of hit training

967
00:43:06,120 --> 00:43:08,759
Speaker 3: or strength training or some sort of you know, gym workouts,

968
00:43:08,760 --> 00:43:10,799
Speaker 3: plus getting those daily steps in every day. And it

969
00:43:10,800 --> 00:43:13,040
Speaker 3: doesn't have to be ten thousand every day because to

970
00:43:13,080 --> 00:43:15,279
Speaker 3: achieve ten thousand steps, if you have a desk job

971
00:43:15,320 --> 00:43:17,200
Speaker 3: like myself, Susie, that's about an hour and a half

972
00:43:17,280 --> 00:43:20,240
Speaker 3: of walking. So I will generally hit my standards about

973
00:43:20,280 --> 00:43:22,759
Speaker 3: two thousand a day. Like with my desk job, with

974
00:43:22,840 --> 00:43:24,759
Speaker 3: working from my computer, being on my phone most of

975
00:43:24,800 --> 00:43:27,120
Speaker 3: the day, I'll start most of my days with a walk.

976
00:43:27,160 --> 00:43:29,160
Speaker 3: It'll take me about an hour twenty minutes. I'll clock

977
00:43:29,200 --> 00:43:31,480
Speaker 3: around eight thousand steps. I'll get the other sort of

978
00:43:31,520 --> 00:43:33,759
Speaker 3: two two and a half thousand throughout my day, and

979
00:43:33,760 --> 00:43:36,319
Speaker 3: then I'll go to the gym during pregnancy two three

980
00:43:36,600 --> 00:43:39,960
Speaker 3: times a week. Usually sort of aim about four sessions

981
00:43:39,960 --> 00:43:41,759
Speaker 3: on a good week, five sessions a week, and that

982
00:43:42,040 --> 00:43:44,400
Speaker 3: for myself works really well and for the majority of

983
00:43:44,440 --> 00:43:46,560
Speaker 3: my clients works really well. But I think it's important

984
00:43:46,560 --> 00:43:49,120
Speaker 3: to note that we can average that ten thousand steps

985
00:43:49,120 --> 00:43:51,720
Speaker 3: out across the week. So if during Monday to Friday

986
00:43:51,719 --> 00:43:54,720
Speaker 3: you're getting five seven thousand, then Saturday Sunday you're getting

987
00:43:54,719 --> 00:43:57,759
Speaker 3: like fifteen thousand up to twenty thousand, that's wonderful and

988
00:43:57,800 --> 00:44:00,719
Speaker 3: that average really does count as well. It doesn't have

989
00:44:00,800 --> 00:44:03,160
Speaker 3: to be ten thousand every single day. I think, just

990
00:44:03,200 --> 00:44:06,000
Speaker 3: like our calorie intake, it's sort of based on an

991
00:44:06,000 --> 00:44:07,960
Speaker 3: average of what we're doing across the week, So I

992
00:44:07,960 --> 00:44:10,600
Speaker 3: think that that helps to be a little bit less overwhelming.

993
00:44:10,640 --> 00:44:12,480
Speaker 3: But I really like how you mentioned like try to

994
00:44:12,520 --> 00:44:15,280
Speaker 3: get fifteen minutes of walking in around breakfast, fifteen minutes

995
00:44:15,280 --> 00:44:17,440
Speaker 3: around lunch, and fifteen minutes around dinner. And if you

996
00:44:17,480 --> 00:44:21,000
Speaker 3: are a desk you know worker, utilize some strategies like

997
00:44:21,040 --> 00:44:22,799
Speaker 3: get one of those headsets. If you spend a lot

998
00:44:22,840 --> 00:44:25,200
Speaker 3: of time on the phone on conference calls or waiting

999
00:44:25,200 --> 00:44:27,080
Speaker 3: for clients or waiting for people to call you back.

1000
00:44:27,280 --> 00:44:29,160
Speaker 3: Get one of those headsets and pace up and down

1001
00:44:29,200 --> 00:44:31,800
Speaker 3: the corridors at work, or do some laps of your house,

1002
00:44:31,920 --> 00:44:34,200
Speaker 3: or go outside and the fresh air and your lunch

1003
00:44:34,200 --> 00:44:36,239
Speaker 3: break and just the act of going outside, or get

1004
00:44:36,239 --> 00:44:38,640
Speaker 3: you you know, a couple hundred steps anyway, So find

1005
00:44:38,680 --> 00:44:41,040
Speaker 3: ways to get that movement in in terms of we

1006
00:44:41,080 --> 00:44:43,880
Speaker 3: call that incidental exercise, don't we, Susie, So park in

1007
00:44:43,920 --> 00:44:46,279
Speaker 3: the furthest car park away when you go to the supermarket,

1008
00:44:46,480 --> 00:44:49,280
Speaker 3: take the stairs wherever you can. You know, things like airports.

1009
00:44:49,280 --> 00:44:51,040
Speaker 3: I always laugh when I see people get on those

1010
00:44:51,080 --> 00:44:53,799
Speaker 3: travelators at airports. Honestly, not that anyone's been there at

1011
00:44:53,800 --> 00:44:56,600
Speaker 3: airport in the last two years, but you know they

1012
00:44:56,600 --> 00:44:59,280
Speaker 3: always catch the travelator. I love going to the airport

1013
00:44:59,320 --> 00:45:01,160
Speaker 3: because I had two thousand steps in. Whenever I go

1014
00:45:01,200 --> 00:45:03,080
Speaker 3: to the airport, I don't sit there at the gate

1015
00:45:03,120 --> 00:45:05,680
Speaker 3: and wait for my flight. I'm like lapping around doing

1016
00:45:05,719 --> 00:45:08,520
Speaker 3: some window shopping. I avoid the travel laders like the plague.

1017
00:45:08,600 --> 00:45:11,640
Speaker 3: I always take the stairs, even with my suitcase. Probably

1018
00:45:11,640 --> 00:45:13,120
Speaker 3: wouldn't do it while I was pregnant, to be fair,

1019
00:45:13,320 --> 00:45:15,680
Speaker 3: but you know, usually like I see airports, there's a

1020
00:45:15,719 --> 00:45:18,120
Speaker 3: great way to hit my ten twenty thousand steps a day.

1021
00:45:18,160 --> 00:45:21,560
Speaker 3: Traveling holidays, that sort of thing. Love being active, hiking,

1022
00:45:21,640 --> 00:45:24,759
Speaker 3: exploring new places. So I think, just find that opportunity

1023
00:45:24,840 --> 00:45:26,879
Speaker 3: within your day to day life. Even when I'm doing

1024
00:45:26,880 --> 00:45:29,520
Speaker 3: my shopping, suitsie or the aisles have different things. If

1025
00:45:29,520 --> 00:45:31,640
Speaker 3: I'm you know, in Aisle seven, and I'm like, oh crap,

1026
00:45:31,640 --> 00:45:34,160
Speaker 3: I forgot the tin tomatoes two aisles back, I'll go

1027
00:45:34,200 --> 00:45:36,319
Speaker 3: when i'll finish my shopping, you know, across the ten

1028
00:45:36,400 --> 00:45:38,480
Speaker 3: or twelve aisles. Then I'll go all the way back

1029
00:45:38,520 --> 00:45:40,600
Speaker 3: through the different aisles, just to get more steps in.

1030
00:45:40,800 --> 00:45:42,520
Speaker 3: On a Sunday, when I do my meal prep and

1031
00:45:42,560 --> 00:45:44,960
Speaker 3: my shopping, my grocery shopping, go to the farmer's markets,

1032
00:45:44,960 --> 00:45:47,200
Speaker 3: go to the supermarket. I reckon I can easily get

1033
00:45:47,200 --> 00:45:50,040
Speaker 3: ten thousand steps without any walking in because that's just

1034
00:45:50,120 --> 00:45:53,240
Speaker 3: me being super active that day, walking throughout the shopping center,

1035
00:45:53,320 --> 00:45:55,800
Speaker 3: the shops, the farmers' markets, and then across my kitchen

1036
00:45:55,840 --> 00:45:58,320
Speaker 3: for two plus hours while I'm doing my meal prep.

1037
00:45:58,400 --> 00:46:00,800
Speaker 3: So I think, as much as possible, try to include

1038
00:46:00,800 --> 00:46:03,680
Speaker 3: those steps as part of your incidental activity and you

1039
00:46:03,760 --> 00:46:06,160
Speaker 3: won't notice. I guess how much time it takes up

1040
00:46:06,239 --> 00:46:07,080
Speaker 3: as such.

1041
00:46:06,840 --> 00:46:08,920
Speaker 1: And we definitely know that on Sunday mornings, we've got

1042
00:46:08,960 --> 00:46:11,440
Speaker 1: a lot of nutrition couch listeners who wait to do

1043
00:46:11,480 --> 00:46:12,879
Speaker 1: their walk till our episode drop.

1044
00:46:13,000 --> 00:46:14,880
Speaker 2: So yeah, I shout out to all of you who

1045
00:46:14,920 --> 00:46:15,560
Speaker 2: are walking out.

1046
00:46:15,840 --> 00:46:17,560
Speaker 1: But I guess just to wrap that up, because we

1047
00:46:17,600 --> 00:46:19,560
Speaker 1: could again talk about steps for a long time.

1048
00:46:20,160 --> 00:46:21,440
Speaker 2: Is the other thing is.

1049
00:46:21,400 --> 00:46:24,200
Speaker 1: If you don't move a lot, I would not start

1050
00:46:24,239 --> 00:46:26,399
Speaker 1: and try and hit really high targets because you don't

1051
00:46:26,400 --> 00:46:29,000
Speaker 1: want to get an injury. So grade up slowly so

1052
00:46:29,000 --> 00:46:30,960
Speaker 1: there's nothing worse than hurting your knee or your ankle

1053
00:46:31,000 --> 00:46:32,799
Speaker 1: because you're not used to walking and suddenly you want

1054
00:46:32,800 --> 00:46:35,000
Speaker 1: to go and try and do twelve thousand steps per day.

1055
00:46:35,360 --> 00:46:37,840
Speaker 1: So grade up gradually so you get a training response,

1056
00:46:37,880 --> 00:46:40,000
Speaker 1: because we're definitely not encouraging you to go and flog

1057
00:46:40,040 --> 00:46:42,920
Speaker 1: yourself and get a terrible injury. So grade up slowly

1058
00:46:42,920 --> 00:46:44,920
Speaker 1: and look after your body and listen to it. If

1059
00:46:44,960 --> 00:46:46,760
Speaker 1: you're feeling a bit sore on the hips or the knees,

1060
00:46:46,840 --> 00:46:48,960
Speaker 1: just take it easy until your body gets used to

1061
00:46:49,000 --> 00:46:52,480
Speaker 1: that increase in movement. But over time, just by having

1062
00:46:52,520 --> 00:46:56,520
Speaker 1: this conversation you'll see you significant increase your movement and

1063
00:46:56,560 --> 00:46:58,520
Speaker 1: that's only a good thing when it comes to metabolism

1064
00:46:58,520 --> 00:46:59,360
Speaker 1: and weight controllers.

1065
00:46:59,360 --> 00:47:01,000
Speaker 2: We all get a little bit older.

1066
00:47:01,719 --> 00:47:04,600
Speaker 3: So quickly, just before we wrap up, Susie, let me

1067
00:47:04,600 --> 00:47:07,319
Speaker 3: introduct quickly and say slip slops up. In Australia, we're

1068
00:47:07,360 --> 00:47:09,600
Speaker 3: heading into the warmer month. We got up at six

1069
00:47:09,640 --> 00:47:11,160
Speaker 3: o'clock this morning to did our walk and by the

1070
00:47:11,160 --> 00:47:13,399
Speaker 3: time we probably didn't make it out till six thirty

1071
00:47:13,400 --> 00:47:15,000
Speaker 3: and a bit slow to get started in the mornings

1072
00:47:15,040 --> 00:47:16,600
Speaker 3: these days. But by the time we got back at

1073
00:47:16,600 --> 00:47:19,000
Speaker 3: eight it was hot, hot, hot, and David was like

1074
00:47:19,080 --> 00:47:21,080
Speaker 3: put some sunscreen on and he like slathered me up

1075
00:47:21,080 --> 00:47:22,799
Speaker 3: and I'm so grateful that he did because it was

1076
00:47:22,840 --> 00:47:25,560
Speaker 3: so hot. So just reminded that everyone gets your suns

1077
00:47:25,560 --> 00:47:27,640
Speaker 3: screen in if you're doing more than sort of fifteen

1078
00:47:27,640 --> 00:47:29,480
Speaker 3: twenty minutes out in the sunshine, get a hat on,

1079
00:47:29,560 --> 00:47:31,719
Speaker 3: put some sunny's on. It is sort of getting into

1080
00:47:31,719 --> 00:47:35,280
Speaker 3: that magpie season, so particularly in Australia, protect yourself, protect

1081
00:47:35,280 --> 00:47:36,920
Speaker 3: your eyes, get your sunny's on, get your hat on,

1082
00:47:37,000 --> 00:47:39,920
Speaker 3: get your sun's green on and pop a good poddy

1083
00:47:39,960 --> 00:47:41,680
Speaker 3: in and give it a listen. And go for a

1084
00:47:41,719 --> 00:47:45,040
Speaker 3: long walk on the weekend, particularly outside of that peak

1085
00:47:45,640 --> 00:47:48,200
Speaker 3: UV sort of rays within the midday sun. Try to

1086
00:47:48,200 --> 00:47:50,080
Speaker 3: do very early morning or a lot later at night,

1087
00:47:50,120 --> 00:47:52,439
Speaker 3: and you'll be protected a little bit better from the sun.

1088
00:47:52,560 --> 00:47:54,200
Speaker 1: What I'm saying to that is there's nothing worse than

1089
00:47:54,280 --> 00:47:57,480
Speaker 1: Queensland as this there showing off about their sun. Anyway,

1090
00:47:57,640 --> 00:47:59,560
Speaker 1: that does bring us to the end of the Nutrition

1091
00:47:59,719 --> 00:48:02,239
Speaker 1: Gouts another week. If you haven't done so already, don't

1092
00:48:02,239 --> 00:48:04,800
Speaker 1: forget to subscribe to have us delivered to your inbox

1093
00:48:04,880 --> 00:48:07,920
Speaker 1: every Sunday morning. And we are really trying hard to

1094
00:48:07,960 --> 00:48:10,120
Speaker 1: get our reviews up there because that really helps our

1095
00:48:10,239 --> 00:48:12,560
Speaker 1: rating in the Apple podcast charts. So if you have

1096
00:48:12,640 --> 00:48:15,000
Speaker 1: a second on your iPhone to just pop in a

1097
00:48:15,000 --> 00:48:17,719
Speaker 1: little review of the Nutrition Couch, we would be so grateful.

1098
00:48:18,200 --> 00:48:20,879
Speaker 1: We have our Instagram and Facebook sites running for any

1099
00:48:20,880 --> 00:48:24,120
Speaker 1: feedback or your questions, and it is at the Nutrition

1100
00:48:24,200 --> 00:48:26,520
Speaker 1: Couch podcast and we're going to see you same time,

1101
00:48:26,640 --> 00:48:28,040
Speaker 1: same place next Sunday.

1102
00:48:28,120 --> 00:48:28,719
Speaker 2: Have a great week.

1103
00:48:28,800 --> 00:48:41,040
Speaker 1: Touch you guys next week.