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

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Speaker 2: And welcome to the Nutrition Couch, a weekly podcast from

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Speaker 2: two of Australia's leading dieticians, bringing you everything that is

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Speaker 2: new in the world of diets, nutrition and good food

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Speaker 2: from the Nutrition Couch. Today, cell your light, many women

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Speaker 2: have it, but can your diet really impact this very

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Speaker 2: common skin and body issue. Our client case study is

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Speaker 2: about low iron levels and the profound way iron deficiency

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Speaker 2: can impact how we feel on a day to day basis.

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Speaker 2: Our weekly product Chat is a very popular lower calorie

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Speaker 2: ice cream alternative, and our listener question we discuss walking.

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Speaker 2: How much should we be walking each day to keep

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Speaker 2: the kilos at babe. But before we get started this week, Leanne.

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Speaker 2: In the week we had a bit of a discussion

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Speaker 2: about breakfast cereal because I sent you a random text

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Speaker 2: asking you about a product because I don't usually actually

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Speaker 2: eat very much in the morning and I've tried this cereal.

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Speaker 2: But then it got me thinking what are you eat

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Speaker 2: for breakfast?

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Speaker 1: And I was funny that the product we were talking

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Speaker 1: about was jacked full of natural fiber and probiotics. But

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Speaker 1: I think that sometimes food companies go even a little

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Speaker 1: bit overboard, and they put too much fiber in some

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Speaker 1: of the products, or just too much of I don't know,

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Speaker 1: more than the humans can kind of handle in one meal.

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Speaker 1: You know, some of these products have ten fifteen grams

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Speaker 1: of added fiber into them, and yeah, so we're getting

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Speaker 1: a little bit of digestive discomforts in some of these,

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Speaker 1: some of these cereal recommendations. So I'm not a big

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Speaker 1: cereal person, I must admit, I just don't find it

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Speaker 1: gives me. It just doesn't fill me up. So probably

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Speaker 1: one of my favorite brekings just just eggs on sourder

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Speaker 1: with some whatever leftover veggies I have in the fridge.

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Speaker 1: This morning, I had avocado and toast with some seasoning

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Speaker 1: and some garlic and some smoke waprika. So it's just

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Speaker 1: a standard ava on some high fiber toast, and I

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Speaker 1: had a couple of spoons of Greek yogurt with it

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Speaker 1: to get my protein in. So they're probably the two

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Speaker 1: things I rotate between. And then oats, any any kind

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Speaker 1: of oats, baked oats, overnight oats, like soaking them or

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Speaker 1: just doing like some porridge sort of oats with a

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Speaker 1: bit of protein powder, some cheer or flax seeds and

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Speaker 1: some fruit in the winter months, particularly what it's a

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Speaker 1: bit colder, is something I really really love. So oats

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Speaker 1: and eggs on sourder or probably my two most rotated

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Speaker 1: breakfast options.

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Speaker 2: And the thing I like about more savory options is

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Speaker 2: that when I'm really trying to increase clients vegetable consumption,

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Speaker 2: it's much easier to get something like spinach or tomatoes

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Speaker 2: or mushrooms in with eggs or even like a breakfast wrap.

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Speaker 2: I find it a bit more challenging when it comes

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Speaker 2: to bulking up a cereal type breakfast. I guess if

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Speaker 2: you have a smoothie, you can also put perhaps some

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Speaker 2: greens in it. So when I'm trying to increase clients

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Speaker 2: intake of veggies across all meals, that's where the savory

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Speaker 2: breakfast can work quite well. So that's a good take

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Speaker 2: her message, I guess for everyone listening, the more veggies

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Speaker 2: you can slip into your breakfast, even if it's grading

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Speaker 2: some extra zucheti into oats, or if you're having a smoothie,

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Speaker 2: blending some spinach leaves or some kale, that all really

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Speaker 2: adds up and adds to that bulk factor of breakfast,

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Speaker 2: and that's probably one of the most common areas I

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Speaker 2: find clients miss in the morning. It's the most common

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Speaker 2: feedback I give on breakfast choices. So if you're listening,

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Speaker 2: give that as a little challenge moving forward this week, Hey,

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Speaker 2: you can get some extra veggies into your breakfast each week.

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Speaker 2: But moving on from that, we're going to talk about

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Speaker 2: something that's close to many of our heart, particularly coming

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Speaker 2: into summer when we're going to be bearing all very soon.

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

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Speaker 2: women have, and we also know that it's a particular

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Speaker 2: area of interest when it comes to what we can

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Speaker 2: do to reduce cellulite. There's a huge number of supplement

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Speaker 2: products and programs and laser interventions and even potentially dietary

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Speaker 2: interventions talked about when it comes to how do we

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Speaker 2: reduce cellulite. Now, my understanding is that a lot of

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Speaker 2: it is genetic in the sense of the way skin

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Speaker 2: holds onto fat has a large genetic component, and so

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Speaker 2: you can get people who are really quite slim and small,

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Speaker 2: and they can have quite bad solulight, and then you

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Speaker 2: can get larger people who don't have as much. So

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Speaker 2: that's my understanding of it is that a fair caller,

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Speaker 2: 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 multi factorial.

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Speaker 1: There's no one reason for it, and if you look

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Speaker 1: a lot at the research, there's no conclusion as to

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Speaker 1: why some people have sailed and other people don't. So

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Speaker 1: it's one of the most common what we will call

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Speaker 1: imperfection issues that women face, and it's something that I

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Speaker 1: think the beauty industry has made a billion dollar industry

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Speaker 1: out of. But I think it is really important to

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Speaker 1: note that cellulite is very different from generalized obesity. Slight

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Speaker 1: is not because of obesity. As you mentioned, you can

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Speaker 1: be very slim, very fit, very healthy, and still have

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Speaker 1: seylight because there is a large genetic component to it.

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Speaker 1: And with soulight, it's the atapo sites, which are sort

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Speaker 1: of our fat cells which undergo hypertrophy and hyperplasia, which

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Speaker 1: is the cellulite is essentially characterized by these large, metabolically

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Speaker 1: stable fat cells that are limits it to our lower

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Speaker 1: body areas, so you don't really see, you know, cellulite

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Speaker 1: on our face or on our shoulders or anything like that.

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Speaker 1: It's generally down on our thighs and our butt, on

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Speaker 1: our abdomen, that sort of thing. So the dimples that

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Speaker 1: we get with cellulite, and I say we because I

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Speaker 1: have it too, silly, they're due to this herniation of

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Speaker 1: the subcutaneous fat lobduels through the dermal layer. So essentially

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Speaker 1: it's the fibrous collagen that leads to this shortening and

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Speaker 1: ultimately this retraction through the skin, which then causes this

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Speaker 1: depression into the skin. So in simple terms, fat pushes

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Speaker 1: upwards through these fibrous tissue bands that are connecting the

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Speaker 1: skin to the muscle. This fibrous tissue pulls the skin

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Speaker 1: in and that's what causes that lumpy appearance or the

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Speaker 1: saylight type appearance. So, as you said, a lot of

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Speaker 1: factors are involved in whether or not you get selight.

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Speaker 1: Genetics is a big one. Your sex is a big one.

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Speaker 1: Obviously a lot of females suffer a lot more than males,

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Speaker 1: and lifestyle as well. But if you looked at the

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Speaker 1: exact physiology of why we develop celte it's just not

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Speaker 1: really understood and we just don't have an answer for it, unfortunately.

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Speaker 1: But what we do know is that it is more

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Speaker 1: common in females than males, and that's because of how

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Speaker 1: as females we have this different distribute of fat, muscle

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Speaker 1: and connective tissue. So men tend to have this it's

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Speaker 1: almost like a crisscross structure Susie in their tissues, and

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Speaker 1: that explains why with so lauded men, it's less likely

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Speaker 1: that the fat cells poke through this criss cross structure

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Speaker 1: in terms of women don't have that criss cross structure

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Speaker 1: in terms of their tissue, and so it's easier for

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Speaker 1: the fat cells to sort of poke through and create

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Speaker 1: that dimpling more like appearance. So I think that's why

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Speaker 1: you or women suffer a lot more than what men

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Speaker 1: do from zoulate.

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Speaker 2: It is really interesting because, as I said, you can

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Speaker 2: get people who are really quite slim, and I do.

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Speaker 2: I will say as it offside, I notice if you're

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Speaker 2: a bit taned, it tends to look better. So of

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Speaker 2: course we're not advocating spending many hours in the sun,

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Speaker 2: but definitely I've noticed that when you feel like a

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Speaker 2: bit brown. It's definitely better. There are a couple of

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Speaker 2: research studies that have specifically looked at the effect of

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Speaker 2: dietary intervention on cellulite and basically looking at calorie controlled,

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Speaker 2: calorie reduced diets, regular exercise, and when they assess, there's

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Speaker 2: a couple available of women of sort of between thirty

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Speaker 2: and fifty and when they assess the changes literally everything

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Speaker 2: changes except the appearance of the cellulite. So you lose weight,

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Speaker 2: you've got more muscle mass, you've got less fat mass,

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Speaker 2: and it doesn't necessarily reduce the cellulite. So that's actually

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Speaker 2: some intervention studies looking at that. Now, the things that

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Speaker 2: come to mind for me in terms of diet is

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Speaker 2: that whenever people are going on sort of fad diets

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Speaker 2: where perhaps they're losing large amounts of weight quite quickly,

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Speaker 2: and that can result, for want of a better word,

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Speaker 2: that kind of skin sagging. I would say anecdotally, it

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Speaker 2: tends to be exacerbated and the look of that, and

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Speaker 2: that gives I guess good justification to lose weight relatively

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Speaker 2: slowly and in a sustainable way, and ideally in a

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Speaker 2: way that is encouraging more resistance training. And preserving muscle mass,

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Speaker 2: because that means you're less likely to get that very

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Speaker 2: pronounced look of the skin when you've lost weight quickly,

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Speaker 2: So that I guess is justification for doing it more slowly.

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Speaker 2: There's a little bit of reading around anti inflammatory diets

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Speaker 2: and reducing the appearance of cellulite, so for example, focusing

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Speaker 2: on less that traded fats, less processed fats, more natural

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Speaker 2: fats from nut.

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Speaker 1: Seeds, oils, wealy fish.

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Speaker 2: But I really want to be very clear the chance

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Speaker 2: that's going to reduce the appearance of cellulite, the research

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Speaker 2: just is not there. So yes, it's probably better for

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Speaker 2: your health. Yes, it's going to be better for your

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Speaker 2: overall health of your cells and the body and a

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Speaker 2: number of other variables, but specifically when it comes to cellulite,

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Speaker 2: not so likely. And just as an offside, I know

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Speaker 2: we're here to talk about diet and exercise, and I

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Speaker 2: know you've got some specific research looking at trading in

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Speaker 2: a minute, but where I work in Bondi and Sydney,

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Speaker 2: normally I work quite close to one of those laser

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Speaker 2: kind of clinics where you can pay like quite significant

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Speaker 2: sums of money, and one of the areas that they

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Speaker 2: claim to have benefits of is reducing the appearance of cellulite.

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Speaker 2: And I look at the before and afters, and you know,

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Speaker 2: we're talking about thousands of dollars of intervention here to

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Speaker 2: have this result, and I can barely see the difference,

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Speaker 2: you know what I mean. So I think, you know,

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Speaker 2: we're yet to find a QR for this very common

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Speaker 2: issue that we talk about. And definitely, in the case

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Speaker 2: of diet, if someone came to me and said that

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Speaker 2: I want to reduce the cellul light, I'd have to

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Speaker 2: send them on their merry way because I couldn't really

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Speaker 2: probably do anything much about it myself.

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Speaker 1: But there is a little.

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Speaker 2: Bit to do with training that suggests that might be

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Speaker 2: one of the best intervention points, isn't there.

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Speaker 1: And as you mentioned in terms of you know, there's

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Speaker 1: light therapies, there's creams, there's even injectible things that you know,

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Speaker 1: you can inject into yourself to try and reduce that appearance.

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Speaker 1: But there was a large evidence based review I found

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Speaker 1: in the American Journal of Clinical Dermatology which, in a nutshell,

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Speaker 1: showed that there was no clear evidence of good efficacy

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Speaker 1: which could be identified in any of the evaluated cellul

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Speaker 1: like treatments. They went through the injectibles, I went through

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Speaker 1: the creams, I went through the laser light therapies. So unfortunately,

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Speaker 1: you could probably spend thousands and thousands of dollars and

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Speaker 1: really not come out much better on the other side.

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Speaker 1: But as you mentioned, there is a small amount of

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Speaker 1: research that a good diet and lifestyle is important. Drinking

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Speaker 1: enough fluid is actually really important as well, and a

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Speaker 1: good amount of exercise, but specific weight training, because from

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Speaker 1: the readings that I was doing Susie, it was sort

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Speaker 1: of hinting that, you know, skin looks smoother and firmer

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Speaker 1: over muscle than it does over fat, So we want

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Speaker 1: to do exercises that help to replace the fat cells

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Speaker 1: with muscle cells essentially, so to make that sail like

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Speaker 1: a little bit less noticeable. So eating in a calorie

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Speaker 1: deficit in order to lose a little bit of fat,

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Speaker 1: plus proper strength or weight training was really important in

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Speaker 1: terms of leaning sort of a leaner lifestyle, which if

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Speaker 1: you're going to be a little bit leaner, obviously that

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Speaker 1: appearance of celite is going to be a little bit less.

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Speaker 1: Not having say that it'll ever go away completely, we

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Speaker 1: can never completely get rid of sai light. We just

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Speaker 1: hope to, I guess, reduce down the appearance of it.

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Speaker 1: And as you mentioned, some days a good fake tan

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Speaker 1: is really really beneficial for us ladies.

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Speaker 2: And it's interesting you say that because I was just

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Speaker 2: writing an article on why it's so easy to gain

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Speaker 2: weight as we get older, and it's probably safe to

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Speaker 2: say that a lot of women still don't do a

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Speaker 2: lot of resistance training and in particular working those larger

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Speaker 2: muscle groups like doing squats and the large muscle group training,

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Speaker 2: even if they do a little bit of lightweights on

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Speaker 2: their arms. So I guess that's good motivation to get

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Speaker 2: a very specific weights program, resistance training program that really

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Speaker 2: works in the back of the legs and the glutes

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Speaker 2: and those areas where a lot of us do find

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Speaker 2: that when we put our causes on, the dimples are

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Speaker 2: out for everyone to see.

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Speaker 1: Absolutely, And I'll just say from my own personal things

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Speaker 1: that I've done in my past, I have seen a

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Speaker 1: very big improvement with my amount of soult. I have

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Speaker 1: a lot on sort of my upper thighs that's sort

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Speaker 1: of where I tend to hold it a little bit.

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Speaker 1: And with living al in a lifestyle and specific weight

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Speaker 1: training that sort of reduced the appearance of my soula

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Speaker 1: quite dramatically. And now that I am what are we

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Speaker 1: this week's uzzy, probably twenty eight weeks or something pregnant,

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Speaker 1: I've stopped a lot of I'm still weight training, but

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Speaker 1: it's a lot less in terms of the frequency and

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Speaker 1: maybe only doing two three sessions a week instead of

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Speaker 1: four or five. The weights and the intensity and the

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Speaker 1: reps have decreased quite a lot, so I'm sort of

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Speaker 1: nearly down to almost body weight stuff with just some

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Speaker 1: light stuff at the moment. And obviously I've gained quite

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Speaker 1: a lot of fat stores as well to support a

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Speaker 1: healthy pregnancy, which is absolutely fine. We're not complaining about that.

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Speaker 1: But I have noticed that a lot of my cellu

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Speaker 1: has returned as well. So I do really think that

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Speaker 1: there's a lot to be said for, you know, living

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Speaker 1: a little bit of a leaner lifestyle, proper weight training

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Speaker 1: and that regular weight training, and as you mentioned, not

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Speaker 1: yo yo dieting is such as well, because the more

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Speaker 1: that those fat cells expand, think of it almost like

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Speaker 1: a balloon, like it has a hard time sort of

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Speaker 1: contracting continuously over time as well. So I do think

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Speaker 1: that sort of diet and lifestyle plays a little bit

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Speaker 1: age in genetics and hormone factors as well. Is probably

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Speaker 1: the last one that we didn't mention, because as women

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Speaker 1: approach metopause, they are levels of estrogen decrease, and so

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Speaker 1: does the blood flow to that connective tissue under the skin.

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Speaker 1: And also as we get older, the collagen production decreases

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Speaker 1: and our fat cells become slightly more in large, so

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Speaker 1: all of those things aren't exactly going to be supportive

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Speaker 1: towards cellulite. So I think age and hormone factors definitely

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Speaker 1: can work against us. And genetics like if you have

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Speaker 1: those genetics, if your mum and your grandma had slight,

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Speaker 1: chances are you're going to have a tune no matter

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Speaker 1: how lean or fit or healthy you might be. So

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Speaker 1: it's one of those things where it might just be

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Speaker 1: that we embrace, you know, the best parts of our

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Speaker 1: body and learn to love all of the parts of

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Speaker 1: our body rather than wasting thousands of dollars on light

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Speaker 1: therapies and injectables and creams and that sort of thing

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Speaker 1: as well, and just knowing that, you know, censoring our

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Speaker 1: social media feed zuozi, so that we're seeing more real

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Speaker 1: life bodies because so light is one hundred percent something

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Speaker 1: that I would probably say. I think the research says

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Speaker 1: eighty to ninety percent of women struggle with So if

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Speaker 1: you've just got constantly airbrush photoshop models on your Instagram page,

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Speaker 1: you're not really doing yourself or your mental health any

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Speaker 1: favors because you're just not you know, you're trying to

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Speaker 1: compare yourself to something that isn't really real or isn't

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Speaker 1: really a great representation of the rest of the population.

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Speaker 2: And I don't think those latest swimming costumes everyone's wearing,

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Speaker 2: does anyone any favors? Like they're barely there, are they?

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Speaker 1: Some of them? I'm like, is that a NEWDIC speech?

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Speaker 2: If you've got no bottom on your bikini bottoms, what

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Speaker 2: do you expect? Like, I can't believe that every one's

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Speaker 2: wearing those causes you won't see me in one of

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Speaker 2: those any time soon. But just leading back to the

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Speaker 2: hormone issue, something I will mention is if you notice

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Speaker 2: a profound difference in your body composition. So if you're

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Speaker 2: someone who didn't have a lot of cellu light, you

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Speaker 2: retained a lot of muscle mass, and then as you

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Speaker 2: get older, or perhaps you're feeling overly fatigued. Something's changed

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Speaker 2: and you notice your body composition isn't as strong as

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Speaker 2: it once was, You're having a lot more difficulty holding

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Speaker 2: onto muscle mass. I do think that's worthy of investigation

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Speaker 2: because at times it may be indicative of something going

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Speaker 2: on with your estrogen levels, your dhea, which I've spoken

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Speaker 2: about before, which is the precursor to testosterone, and I

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Speaker 2: have noticed with some clients that sometimes when those hormones

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Speaker 2: are low, they have a lot of trouble putting on

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Speaker 2: lean tissue in the gym, and so the underlying hormone

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Speaker 2: condition needs to be addressed. So if you've noticed a

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Speaker 2: distinct change in your body composition and you're not being

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Speaker 2: able to train or retain muscle tissue like you once did,

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Speaker 2: I do think that is worth looking at too, because

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Speaker 2: that can be indicative of some changes of those underlying hormones,

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Speaker 2: which in turn may impact your ability to get that

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Speaker 2: good muscle and reduce the appearance of any cellulight to

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Speaker 2: so be mindful of that.

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Speaker 1: Great point, And that sort of leads us into I

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Speaker 1: guess our next section, Susie, where you mentioned quickly fatigue

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Speaker 1: and just being a bit tired. I'm sure we can

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Speaker 1: all sort of appreciate that life seems to be even

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Speaker 1: despite lockdown and this crazy, you know, worldwide pandemic, we

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Speaker 1: seem to be busier than ever some of us. So

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Speaker 1: nutrient deficiencies are incredibly common. Being tired is incredibly common.

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Speaker 1: But what's also quite common is iron deficiency. So this

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Speaker 1: is one of these medical conditions that is so common

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Speaker 1: in women. Up to eighteen percent of healthy women have

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Speaker 1: low iron, but it's often not really talked about. It's

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Speaker 1: often something that's kind of just brushed over, like, oh,

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Speaker 1: you're low and iron. That's normal. No, ladies and men,

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Speaker 1: it's not normal. And research by the University of Western

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Speaker 1: Australia actually showed it was one of these conditions that

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Speaker 1: doctors were actually overlooking because it was sort of something

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Speaker 1: that was just popping up here, there and everywhere, and

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Speaker 1: they weren't really paying too much attention to it. So

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Speaker 1: I think it is a really important discussion that we

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Speaker 1: have today around iron deficiency. So what is it? And

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Speaker 1: you know what causes it and what we can do

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Speaker 1: about it? So do you want to kick yourself, Susie

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Speaker 1: and tell us a little bit more about why iron

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Speaker 1: is so important in our bodies and why we seem

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Speaker 1: to have such high rates of deficiency.

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Speaker 2: I think that that estimate of eighteen percent is quite low.

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Speaker 2: My understanding is that if you take into consideration people

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Speaker 2: who have low iron stores, which is kind of the

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Speaker 2: stage before iron deficiency. It's when your body is depleting

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Speaker 2: your stored iron to try and keep your hemoglobin up

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Speaker 2: or the key molecule that transports oxygen around the body

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Speaker 2: at normal level. And I remember it being as high

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Speaker 2: as twenty five percent of Australian women and just anecdotally

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Speaker 2: speaking to women I knowing myself you're pregnant, you know

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Speaker 2: the huge number of women who are constantly exhausted. It

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Speaker 2: is often an iron issue. Now. The reason it affects

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Speaker 2: all of our systems because it's transporting oxygen around the body.

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Speaker 2: So it means that if you've got relatively high energy demands,

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Speaker 2: as most women do, perhaps you're losing a lot of

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Speaker 2: blood in the menstrual cycle. You might have been demetriosis

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Speaker 2: or one of the other endocrine conditions, which means that

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Speaker 2: you're menstruating more frequently or losing a lot of blood.

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Speaker 2: All of those issues means that we're prone to that

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Speaker 2: feeling of chronic fatigue, dizziness, breathlessness, and just even quite

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Speaker 2: poor mood. And what I found interesting reading one of

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Speaker 2: these studies is that a study found that more than

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Speaker 2: thirty percent of those women affected by low iron levels

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Speaker 2: will also being treated for anxiety and low mood. So

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Speaker 2: there seems to be sometimes we're misdiagnosing potentially a basic

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Speaker 2: nutrient deficiency that's incredibly common and linking at two mental

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Speaker 2: health disturbance because people are feeling so poor and I'm

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Speaker 2: able to get through their activities without feeling really constantly tired.

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Speaker 2: And when I'm asking my clients, I'll say to them,

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Speaker 2: if you wake up in the morning and you've slept

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Speaker 2: a decent amount and you still feel tired, I would

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Speaker 2: straightway be getting my iron levels checked. Now the most

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Speaker 2: common time I see at leanne. It's really interesting. I

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Speaker 2: don't see it in my vegetarian of veagan clients. I

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Speaker 2: see it in what I call my sporadic meat eaters,

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Speaker 2: because people who or women who eat read meat are

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Speaker 2: often not having small amounts of lean red meat three

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Speaker 2: or four times a week. And I'm only talking seventy

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Speaker 2: to one hundred grams, not very much, but they need

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Speaker 2: access to it three or four times a week to

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Speaker 2: have enough well absorbed iron to maintain iron levels when

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Speaker 2: energy demands are high. But what I see very frequently,

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Speaker 2: and I'm probably guilty of at myself. I'm just about

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Speaker 2: to get an iron check, so I'll share those results

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Speaker 2: because I'm not feeling overly positive about it. What I

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Speaker 2: find is they're having it about once a week. They

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Speaker 2: might indulge in a steak or some lean mince in

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Speaker 2: a spaghetti bolonnaise or burritos once a week, So they're

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Speaker 2: sporadic meat eaters, and so they're trying to eat a

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Speaker 2: lot more fish and a lot more chicken. Maybe they

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Speaker 2: don't love red meat, but they're not anti at either,

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Speaker 2: so they include it occasionally, but it's not their first

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Speaker 2: go to. And then what happens over time is the

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Speaker 2: body is so trying so hard to absorb that very

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Speaker 2: limited amount of iron or hem iron as it's know,

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Speaker 2: which is the well absorbed form of iron that's found

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Speaker 2: in animal food, that it's just not enough to keep

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Speaker 2: them going in line with all their energy demands, the

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00:18:56,000 --> 00:19:00,399
Speaker 2: menstrual cycle, or their activity levels. So the different for

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Speaker 2: people who are vegetarian or vegan, the body has had

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Speaker 2: to adjust to absorb what we call non hem iroon

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Speaker 2: from plant sources like grains and legumes, so it's used

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Speaker 2: to doing that. Whereas when you're a sporadic meat eater

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Speaker 2: and you only give the red meat, the good stuff

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Speaker 2: that's absorbed, well, occasionally it's just not enough. So the

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Speaker 2: take home message is, if you don't feel great, and

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Speaker 2: if you had a history of iron deficiency, you might

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Speaker 2: have had a pregnancy, several pregnancies, you're just not feeling yourself.

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Speaker 2: You're moody, you're tired, you're breathless, you're even a bit dizzy,

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Speaker 2: it is time to get a full iron check. Absolutely.

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Speaker 2: The other quick mental check is if you do include

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Speaker 2: red meat in your diet, but you only include it

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Speaker 2: once maybe twice a week, you'll be much better to

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Speaker 2: include small amounts more frequently. So if you're cooking something

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Speaker 2: like a burrito, mince or a spaghetti bowl, have it

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Speaker 2: for lunch as well. Make sure you're having a small

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Speaker 2: steak once or twice a week, or including it at

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Speaker 2: lunch time. As well as iron rich foods from other

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Speaker 2: sources like your eggs, your legumes every single day, and

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Speaker 2: that will make a massive difference to how you feel,

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Speaker 2: because basically we're constantly running on empty and I see

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Speaker 2: it all the time. I've experienced it. It's a terrible feeling,

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Speaker 2: and it's another one of those quite chronic in our society,

432
00:20:07,320 --> 00:20:09,679
Speaker 2: but we just overlook it because all of us are

433
00:20:09,720 --> 00:20:12,080
Speaker 2: feeling tired all the time, and we don't consider, actually,

434
00:20:12,080 --> 00:20:14,000
Speaker 2: hang on, when was the last time I really did

435
00:20:14,080 --> 00:20:15,119
Speaker 2: sit down and have a steak.

436
00:20:15,640 --> 00:20:17,520
Speaker 1: And the reason that we feel so tired is because

437
00:20:17,560 --> 00:20:20,520
Speaker 1: iron is one of our dietary minerals that actually carries

438
00:20:20,560 --> 00:20:22,919
Speaker 1: oxygen around the body. So the reason we feel so

439
00:20:23,000 --> 00:20:25,840
Speaker 1: tired is because our blood isn't being oxygenated as well

440
00:20:25,880 --> 00:20:27,840
Speaker 1: as it should be. And you mentioned a couple of

441
00:20:27,880 --> 00:20:31,320
Speaker 1: people who were more prone. You mentioned it's your sporadic

442
00:20:31,440 --> 00:20:35,120
Speaker 1: sort of clients who eat red meat. For myself, obviously

443
00:20:35,119 --> 00:20:38,480
Speaker 1: being a gasteomentrology dietition by sort of trade or background,

444
00:20:38,640 --> 00:20:40,560
Speaker 1: I used to see a lot of iron deficiency, and

445
00:20:40,600 --> 00:20:42,960
Speaker 1: a lot of that was in undiagnosed CELIAX. So people

446
00:20:42,960 --> 00:20:45,760
Speaker 1: who had Celiac disease, often iron deficiency was one of

447
00:20:45,800 --> 00:20:49,000
Speaker 1: the big symptoms, sometimes the only symptom that we would

448
00:20:49,000 --> 00:20:51,360
Speaker 1: see that iron was just bottoming out. They didn't really

449
00:20:51,400 --> 00:20:53,639
Speaker 1: have any other symptoms until we got them onto an

450
00:20:53,640 --> 00:20:56,000
Speaker 1: appropriate gluten free diet. Was when we actually saw the

451
00:20:56,040 --> 00:20:58,920
Speaker 1: iron come back up. I also see it in over exercises,

452
00:20:58,960 --> 00:21:01,600
Speaker 1: particularly runners who do a lot of long distance running,

453
00:21:01,960 --> 00:21:05,040
Speaker 1: really really low levels of iron, pregnant women, and coffee lovers,

454
00:21:05,119 --> 00:21:08,560
Speaker 1: because the tannins in tea and coffee. If you constantly

455
00:21:08,640 --> 00:21:10,480
Speaker 1: drink tea and coffee throughout the day, even if it's

456
00:21:10,600 --> 00:21:13,280
Speaker 1: decap or herbal tea, that sort of thing, it's the tannins,

457
00:21:13,359 --> 00:21:16,320
Speaker 1: not the caffeine, that actually inhibits the iron absorption. So

458
00:21:16,680 --> 00:21:19,080
Speaker 1: I think that it's important to reference that there are

459
00:21:19,080 --> 00:21:20,800
Speaker 1: two types of iron. You do not have to eat

460
00:21:20,840 --> 00:21:24,080
Speaker 1: red meat to get iron. Obviously, your hem iron is

461
00:21:24,119 --> 00:21:27,440
Speaker 1: from your animal based food sources that see what you

462
00:21:27,480 --> 00:21:29,800
Speaker 1: would call the best or the most easily absorbed type

463
00:21:29,840 --> 00:21:32,120
Speaker 1: of iron. But your non hem iron is your iron

464
00:21:32,160 --> 00:21:34,400
Speaker 1: from plant based sources. Yes, the body has to work

465
00:21:34,400 --> 00:21:36,160
Speaker 1: a little bit harder to absorb it, but it's still

466
00:21:36,200 --> 00:21:39,359
Speaker 1: a great sauce. So, particularly if you're eating non hem

467
00:21:39,440 --> 00:21:43,320
Speaker 1: iron based sauces, so from plant foods, think chickpeas, think

468
00:21:43,400 --> 00:21:47,640
Speaker 1: dried apricots, think even iron fortified tofu really really great

469
00:21:47,720 --> 00:21:50,320
Speaker 1: vegan sources of iron. But you want to ensure that

470
00:21:50,320 --> 00:21:52,760
Speaker 1: you're eating that with the vitamin C rich food because

471
00:21:52,840 --> 00:21:55,959
Speaker 1: vitamin C helps to increase the absorption of iron. So

472
00:21:56,040 --> 00:21:58,159
Speaker 1: say you have chickpeas and a meal, you're having a

473
00:21:58,200 --> 00:22:01,600
Speaker 1: beautiful chickp salad for lunch, add some oranges into that,

474
00:22:01,720 --> 00:22:03,760
Speaker 1: or out a squeeze of lemon juice with some extraversion

475
00:22:03,760 --> 00:22:06,600
Speaker 1: olive oil as you're dressing, or say for dinner you're

476
00:22:06,640 --> 00:22:09,560
Speaker 1: having you know, dark green leaf. You veggies or another

477
00:22:09,560 --> 00:22:12,200
Speaker 1: really great source of iron. In terms of your broccoli

478
00:22:12,240 --> 00:22:14,680
Speaker 1: and your spinach, put some capsicum or put some tomatoes

479
00:22:14,720 --> 00:22:16,560
Speaker 1: with that because they're high in vitamin C. They're going

480
00:22:16,600 --> 00:22:19,240
Speaker 1: to help you to absorb the amount of plant based

481
00:22:19,240 --> 00:22:21,400
Speaker 1: iron in that meal as well. And then also think

482
00:22:21,440 --> 00:22:23,240
Speaker 1: of your iron block it. So I mentioned that the

483
00:22:23,280 --> 00:22:25,359
Speaker 1: tannins and tea and coffee can help to block the

484
00:22:25,400 --> 00:22:29,200
Speaker 1: absorption of iron. Things like unprocessed brand, some of your

485
00:22:29,240 --> 00:22:31,800
Speaker 1: soy proteins, and also some medications as well, you can

486
00:22:31,800 --> 00:22:35,680
Speaker 1: actually block the body's absorption of that iron. So really,

487
00:22:35,680 --> 00:22:38,159
Speaker 1: if you're somebody who has had low iron in the past,

488
00:22:38,440 --> 00:22:40,880
Speaker 1: or your sort of borderline, or you're just feeling fatigued

489
00:22:40,920 --> 00:22:42,960
Speaker 1: and exhausted, you don't like needles, you don't want to

490
00:22:42,960 --> 00:22:45,239
Speaker 1: go get a blood test. Make sure you're keeping your

491
00:22:45,280 --> 00:22:48,320
Speaker 1: tea and coffee I would say ideally at least an

492
00:22:48,359 --> 00:22:51,040
Speaker 1: hour apart from your main meal, So having like your

493
00:22:51,040 --> 00:22:53,639
Speaker 1: tea and coffee in between your main meals, particularly at

494
00:22:53,720 --> 00:22:56,080
Speaker 1: lunch and dinner, because I find that most people will

495
00:22:56,080 --> 00:22:58,480
Speaker 1: get the bulk of their iron intake from lunch and dinner,

496
00:22:58,560 --> 00:23:00,879
Speaker 1: So sitting down and having a coffee with lunch and

497
00:23:00,920 --> 00:23:03,040
Speaker 1: then a cup of tea with dinner isn't the best

498
00:23:03,520 --> 00:23:06,080
Speaker 1: habit you can get into if you do have low iron,

499
00:23:06,200 --> 00:23:09,000
Speaker 1: So really really important to remember out of vitamin sea

500
00:23:09,080 --> 00:23:11,560
Speaker 1: rich sauce, don't include it with any iron blockers like

501
00:23:11,600 --> 00:23:14,960
Speaker 1: tea coffee on processed brand, and make sure that ASUSI

502
00:23:14,960 --> 00:23:17,560
Speaker 1: said you're getting in regular amounts of iron throughout the day.

503
00:23:17,680 --> 00:23:20,560
Speaker 1: Main meals are important, but snacking on things like roasted

504
00:23:20,640 --> 00:23:24,080
Speaker 1: chickpeas and dried apricots a really really great ways to

505
00:23:24,080 --> 00:23:26,679
Speaker 1: get in some additional iron from your plant based sources

506
00:23:26,680 --> 00:23:27,119
Speaker 1: as well.

507
00:23:27,280 --> 00:23:29,439
Speaker 2: And we're much in Australia. One of the biggest issues

508
00:23:29,440 --> 00:23:31,320
Speaker 2: with red meat consumption is that when we do have it,

509
00:23:31,359 --> 00:23:33,439
Speaker 2: we tend to over consume portion wise, so we have

510
00:23:33,440 --> 00:23:36,280
Speaker 2: a massive steak or a big burger. Whereas the thing

511
00:23:36,320 --> 00:23:38,199
Speaker 2: with iron, it's not the volume that you need of

512
00:23:38,240 --> 00:23:40,760
Speaker 2: red meat, it's just the regularity. So we needed quite

513
00:23:40,760 --> 00:23:43,080
Speaker 2: a small portion seventy to one hundred grams, which is

514
00:23:43,119 --> 00:23:45,040
Speaker 2: a small palm size, but we do need it three

515
00:23:45,160 --> 00:23:47,280
Speaker 2: or four times each week, so you much better to

516
00:23:47,320 --> 00:23:49,480
Speaker 2: spread it out or as as you mentioned, include it

517
00:23:49,480 --> 00:23:51,639
Speaker 2: with a lunchtime salad a couple of days as well,

518
00:23:52,040 --> 00:23:54,040
Speaker 2: just to make sure you're giving the body that regular

519
00:23:54,119 --> 00:23:57,280
Speaker 2: access to it. And if you're leaning towards a plant

520
00:23:57,280 --> 00:23:59,800
Speaker 2: based lifestyle, really ticking the box each and every day

521
00:24:00,160 --> 00:24:02,280
Speaker 2: on an iron rich food at least a couple of meals,

522
00:24:02,280 --> 00:24:04,399
Speaker 2: and then looking for those ways to enhance it. And

523
00:24:04,720 --> 00:24:06,960
Speaker 2: you're absolutely right for big coffee and tea drink because

524
00:24:06,960 --> 00:24:09,919
Speaker 2: that's another big standout that it is a significant blocker.

525
00:24:09,960 --> 00:24:12,400
Speaker 2: And that's actually also of interest because if you think

526
00:24:12,440 --> 00:24:14,639
Speaker 2: about a lot of our breads and cereals can be

527
00:24:14,680 --> 00:24:17,640
Speaker 2: fortified with iron, particularly in the mornings. Whole grain cereals,

528
00:24:18,040 --> 00:24:19,840
Speaker 2: but of course we consume it with milk, which is

529
00:24:19,880 --> 00:24:22,560
Speaker 2: another blocker from the calcium. So even though I might

530
00:24:22,600 --> 00:24:24,879
Speaker 2: say it may consume it, it's always going to be

531
00:24:24,880 --> 00:24:28,520
Speaker 2: better from more of a natural food that it's present in,

532
00:24:28,920 --> 00:24:32,040
Speaker 2: rather than adding it into a fortified version, and then

533
00:24:32,080 --> 00:24:34,479
Speaker 2: in the natural way, we're often not consuming it with

534
00:24:34,560 --> 00:24:37,040
Speaker 2: the right kind of absorbing food. I'm thinking toast that's

535
00:24:37,080 --> 00:24:39,359
Speaker 2: fortified with iron, and then you're having it with a

536
00:24:39,400 --> 00:24:41,920
Speaker 2: coffee of milk, or same with the cereal and milk.

537
00:24:41,960 --> 00:24:44,440
Speaker 2: So you're right, we're always much better to go back

538
00:24:44,440 --> 00:24:47,320
Speaker 2: to those naturally rich sauces. And if your preference is

539
00:24:47,359 --> 00:24:50,280
Speaker 2: for a plant based diet, and that's absolutely no judgment

540
00:24:50,320 --> 00:24:52,720
Speaker 2: if you choose not to eat red meat or prefer

541
00:24:52,800 --> 00:24:57,080
Speaker 2: plant based, it's completely personal decision. But there are certain

542
00:24:57,240 --> 00:24:59,000
Speaker 2: tricks to it when it comes to making sure you're

543
00:24:59,000 --> 00:25:01,960
Speaker 2: getting plenty of iron. I usually suggest clients are having

544
00:25:01,960 --> 00:25:04,120
Speaker 2: iron rich foods at at least two of their three

545
00:25:04,119 --> 00:25:06,639
Speaker 2: meals a day, whether it's the legums, the eggs, just

546
00:25:06,680 --> 00:25:09,920
Speaker 2: to be ticking the box and keeping on top. But anecdotally, yeah,

547
00:25:09,960 --> 00:25:11,960
Speaker 2: I don't have trouble with iron with my non made eaters.

548
00:25:11,960 --> 00:25:13,920
Speaker 2: It's always my made eaters. You just don't get enough.

549
00:25:14,200 --> 00:25:16,119
Speaker 1: Yeah, because I think a lot of our more plant

550
00:25:16,160 --> 00:25:19,440
Speaker 1: focused or plant forward approach kind of clients are eating

551
00:25:19,480 --> 00:25:23,960
Speaker 1: such a wide diversity of plants, nutsieds, legumes, whole grains,

552
00:25:23,960 --> 00:25:25,919
Speaker 1: that sort of thing that have such great amounts of

553
00:25:25,960 --> 00:25:28,360
Speaker 1: non heen based iron in them, and they're getting that

554
00:25:28,400 --> 00:25:31,119
Speaker 1: frequency and that I guess intensity because they're having it

555
00:25:31,160 --> 00:25:33,600
Speaker 1: in regular meals and snacks throughout the day, but just

556
00:25:33,680 --> 00:25:36,400
Speaker 1: quickly with iron as well. If you are somebody who

557
00:25:36,480 --> 00:25:39,680
Speaker 1: has an in in efficiency anemia, you may be on tablets.

558
00:25:39,760 --> 00:25:42,399
Speaker 1: Bear in mind that it can take months for those

559
00:25:42,560 --> 00:25:45,199
Speaker 1: levels to come up through blood tests, So if you

560
00:25:45,280 --> 00:25:47,280
Speaker 1: are quite anemic, you might actually want to have a

561
00:25:47,280 --> 00:25:50,399
Speaker 1: discussion with your doctor about having a an infusion. Just

562
00:25:50,480 --> 00:25:53,199
Speaker 1: if you're feeling crap and you don't have months to

563
00:25:53,240 --> 00:25:55,840
Speaker 1: wait for that energy to come back, you might actually

564
00:25:55,840 --> 00:25:58,600
Speaker 1: want to consider something like an iron infusion. I've had

565
00:25:58,600 --> 00:26:00,879
Speaker 1: one in the past where my iron was just completely

566
00:26:00,880 --> 00:26:03,480
Speaker 1: horrendous after I had a really bad bat of Bali

567
00:26:03,520 --> 00:26:05,679
Speaker 1: belly Susie when I was like twenty twenty one. Couldn't

568
00:26:05,760 --> 00:26:09,360
Speaker 1: keep anything down or in either either way either end.

569
00:26:09,680 --> 00:26:11,679
Speaker 1: It was terrible for months on end, and I just

570
00:26:11,720 --> 00:26:13,760
Speaker 1: had to have an iron infusion. My levels were just

571
00:26:13,840 --> 00:26:15,720
Speaker 1: so incredibly low and there was no way that I

572
00:26:15,760 --> 00:26:17,919
Speaker 1: was able to get in enough nutrition and have the

573
00:26:17,960 --> 00:26:19,840
Speaker 1: time to wait months for that to come back up.

574
00:26:20,200 --> 00:26:21,560
Speaker 1: And I do know that a lot of clients who

575
00:26:21,560 --> 00:26:25,280
Speaker 1: take iron tablets regularly also suffer from constipation. So a

576
00:26:25,359 --> 00:26:27,480
Speaker 1: quick tip here is to to more of a liquid

577
00:26:27,520 --> 00:26:30,080
Speaker 1: based iron rather than iron tablets that can assist with

578
00:26:30,119 --> 00:26:33,400
Speaker 1: constipation a little bit. But I think the bottom line here, Susie,

579
00:26:33,440 --> 00:26:37,000
Speaker 1: is that an iron deficiency is not normal. It's sort

580
00:26:37,000 --> 00:26:39,120
Speaker 1: of glossed over and it's really like, oh, you cut

581
00:26:39,160 --> 00:26:41,920
Speaker 1: a low iron Haha, me too, that's not normal, guys.

582
00:26:41,960 --> 00:26:44,280
Speaker 1: So really something that you need to investigate. And I

583
00:26:44,320 --> 00:26:46,840
Speaker 1: actually spoke extensively about this on one of my own

584
00:26:46,880 --> 00:26:50,879
Speaker 1: podcast episodes with a leading hematologist, doctor Sanjay Juneja. He

585
00:26:51,040 --> 00:26:53,560
Speaker 1: is absolutely excellent, and he talks you through what are

586
00:26:53,560 --> 00:26:56,360
Speaker 1: all the differing reasons for an iron deficiency, why it's

587
00:26:56,400 --> 00:26:59,360
Speaker 1: not normal, and why we need a reason for being

588
00:26:59,359 --> 00:27:01,159
Speaker 1: iron efficient and a lot of the times it's not

589
00:27:01,240 --> 00:27:03,560
Speaker 1: due to nutrition, it's due to some other sort of

590
00:27:03,600 --> 00:27:07,680
Speaker 1: medical or disease condition within our bodies. So that's episode

591
00:27:07,680 --> 00:27:10,280
Speaker 1: eighty four on the Leona Word Nutrition podcast give my

592
00:27:10,320 --> 00:27:12,879
Speaker 1: own little podier plug SUSI. If you guys wanted to

593
00:27:12,920 --> 00:27:15,879
Speaker 1: learn more about iron deficiency, if you had any friends

594
00:27:15,920 --> 00:27:18,800
Speaker 1: or family that struggled with it and kind of wanted

595
00:27:18,800 --> 00:27:20,320
Speaker 1: to get to the bottom of their condition a little

596
00:27:20,359 --> 00:27:20,880
Speaker 1: bit more.

597
00:27:21,200 --> 00:27:24,680
Speaker 2: You're right, just a little offside. Personally, My mum's only

598
00:27:24,760 --> 00:27:29,480
Speaker 2: symptom of bow cancer was severe iron deficiency. So absolutely,

599
00:27:29,520 --> 00:27:31,080
Speaker 2: if you are a red meat eater and you still

600
00:27:31,080 --> 00:27:33,760
Speaker 2: have quite low levels like you mentioned ciliacs, it can

601
00:27:33,800 --> 00:27:38,199
Speaker 2: be an underlying decatur of quite significant medical issues, So

602
00:27:38,200 --> 00:27:40,680
Speaker 2: don't let it go unexplored. And I'll also say don't

603
00:27:40,680 --> 00:27:42,879
Speaker 2: wait till it gets to full blown iron deficiency. If

604
00:27:42,920 --> 00:27:45,239
Speaker 2: your stores are running low, that is enough to make

605
00:27:45,280 --> 00:27:47,600
Speaker 2: you feel really tired. And whether you're coming off the

606
00:27:47,640 --> 00:27:50,879
Speaker 2: back of a pregnancy or breastfeeding, these are major risky

607
00:27:50,920 --> 00:27:55,760
Speaker 2: times that women get depleted. So really urge your obstetrician

608
00:27:55,840 --> 00:27:58,760
Speaker 2: or whoever's looking after you from a general health perspective

609
00:27:58,840 --> 00:28:00,560
Speaker 2: to take care of that iron before or they leave

610
00:28:00,600 --> 00:28:02,840
Speaker 2: you go out of their care, because you don't want

611
00:28:02,880 --> 00:28:04,399
Speaker 2: to have a new baby and coming out of a

612
00:28:04,440 --> 00:28:06,920
Speaker 2: pregnancy and going into breastfeeding with low levels of iron.

613
00:28:08,160 --> 00:28:10,320
Speaker 2: All right, so something a little bit more upbeat as

614
00:28:10,359 --> 00:28:14,240
Speaker 2: we're talking about fatigue. Now, we don't feel great, so

615
00:28:14,280 --> 00:28:16,880
Speaker 2: we thought for our product review. We've had several questions

616
00:28:16,880 --> 00:28:21,120
Speaker 2: about this product in supermarkets because who doesn't love desserts

617
00:28:21,119 --> 00:28:23,280
Speaker 2: and ice cream. So the topic we're going to talk

618
00:28:23,320 --> 00:28:26,560
Speaker 2: about today is Halo Top and we've had several of

619
00:28:26,560 --> 00:28:30,240
Speaker 2: our listeners requests some information on this product. Tonight picked

620
00:28:30,280 --> 00:28:33,639
Speaker 2: birthday cake because if I was going to be choosing

621
00:28:33,680 --> 00:28:37,560
Speaker 2: a Halo Top flavor, that would be my go to choice,

622
00:28:37,840 --> 00:28:39,520
Speaker 2: and we thought we'd have a little chat about it

623
00:28:39,560 --> 00:28:41,680
Speaker 2: in terms of is it really a healthier option? Are

624
00:28:41,680 --> 00:28:44,800
Speaker 2: these sort of ice cream ice desserts too good to

625
00:28:44,840 --> 00:28:47,840
Speaker 2: be true? So this was a product that started to

626
00:28:47,840 --> 00:28:49,960
Speaker 2: come into Australia, I want to say, about three years

627
00:28:50,000 --> 00:28:51,880
Speaker 2: ago now, and it was a well known brand in

628
00:28:51,920 --> 00:28:55,200
Speaker 2: the US and it started to be imported here as

629
00:28:55,240 --> 00:28:59,720
Speaker 2: a significantly lower fat, lower calorie alternative to full ice cream.

630
00:29:00,280 --> 00:29:02,400
Speaker 2: And the first thing to kick off this discussion about

631
00:29:02,440 --> 00:29:05,720
Speaker 2: Halo Top is that a Halo Top dessert is quite

632
00:29:05,720 --> 00:29:07,960
Speaker 2: different from full ice cream, which has a certain proportion

633
00:29:08,000 --> 00:29:09,880
Speaker 2: of milk fat. I don't know if the top I

634
00:29:09,880 --> 00:29:12,080
Speaker 2: think it's eighteen percent milk fat off the top of

635
00:29:12,080 --> 00:29:15,240
Speaker 2: my head to be actually called ice cream because there

636
00:29:15,280 --> 00:29:17,000
Speaker 2: has to be a certain proportion of cream in it.

637
00:29:17,320 --> 00:29:19,360
Speaker 2: So these tend to be more what we would describe

638
00:29:19,600 --> 00:29:23,600
Speaker 2: as dessert products in the supermarket. Now you'll be very

639
00:29:24,000 --> 00:29:27,080
Speaker 2: reasonably familiar with them. They're there little tubs. They're quite

640
00:29:27,120 --> 00:29:30,440
Speaker 2: small preserved. They're about I think three hundred meal between

641
00:29:30,440 --> 00:29:33,360
Speaker 2: two fifty three hundred mill and a serving size in

642
00:29:33,400 --> 00:29:36,200
Speaker 2: one of those little tubs is sixty four grams or

643
00:29:36,240 --> 00:29:38,760
Speaker 2: a quarter of that tub, and that will give you

644
00:29:39,440 --> 00:29:43,520
Speaker 2: just over eighty calories, five grams of protein, two grams

645
00:29:43,520 --> 00:29:46,200
Speaker 2: of fat, and just one of saturated which is significantly

646
00:29:46,240 --> 00:29:51,120
Speaker 2: lower than regular ice cream, six grams of carbohydrate and sugars. Now,

647
00:29:51,360 --> 00:29:54,440
Speaker 2: the first ingredients are milk and cream sixty seven percent,

648
00:29:54,800 --> 00:29:57,640
Speaker 2: but eggs is right up there, as is milk, protein concentrate,

649
00:29:57,920 --> 00:30:00,440
Speaker 2: a fair wack of sweetness from erythrotol, as well as

650
00:30:00,480 --> 00:30:03,560
Speaker 2: some sugar, and they're quite heavily processed to get the

651
00:30:03,640 --> 00:30:06,800
Speaker 2: taste and consistency of an ice cream. But obviously much

652
00:30:06,880 --> 00:30:10,400
Speaker 2: much lower in fat and in sugars, so what would

653
00:30:10,400 --> 00:30:15,520
Speaker 2: be perceived sometimes is a much healthier product. So where

654
00:30:15,520 --> 00:30:19,520
Speaker 2: do we sit on halo top? For me, Leanne, the

655
00:30:19,560 --> 00:30:23,520
Speaker 2: biggest issue is I don't believe anyone has four portions

656
00:30:23,560 --> 00:30:26,600
Speaker 2: in that tub. I think that most of us are

657
00:30:26,640 --> 00:30:29,360
Speaker 2: kitting ourselves if we think we buy that tiny tub

658
00:30:29,400 --> 00:30:31,320
Speaker 2: and they're not inexpensive. I think they're eight or ten

659
00:30:31,360 --> 00:30:34,520
Speaker 2: dollars per serve. I think they're more likely to eat

660
00:30:34,520 --> 00:30:37,280
Speaker 2: at least half, if not the whole thing, and then

661
00:30:37,320 --> 00:30:40,960
Speaker 2: it's not looking so appealing nutritionally. And indeed they do

662
00:30:41,080 --> 00:30:43,160
Speaker 2: market with their entire calorie load of the tub on

663
00:30:43,240 --> 00:30:46,040
Speaker 2: the front, ranging from about three to four hundred calories

664
00:30:46,040 --> 00:30:49,000
Speaker 2: if you eat the whole tub, which is then comparable

665
00:30:49,040 --> 00:30:52,520
Speaker 2: to a regular serve of ice cream, although admittedly lower

666
00:30:52,560 --> 00:30:55,480
Speaker 2: in fat. So it's one of those products when I'm

667
00:30:55,520 --> 00:30:58,560
Speaker 2: giving recommendations to clients on there as you would describe

668
00:30:58,600 --> 00:31:02,200
Speaker 2: soul foods, that this is a soul food for them. Absolutely,

669
00:31:02,800 --> 00:31:05,560
Speaker 2: but it probably wouldn't be my sole food of choice

670
00:31:05,600 --> 00:31:09,360
Speaker 2: because I tend to go for a less processed product

671
00:31:10,000 --> 00:31:13,479
Speaker 2: and get the mouth feel and taste of the actual

672
00:31:13,560 --> 00:31:17,160
Speaker 2: ice cream or chocolate or whatever they're looking for rather

673
00:31:17,240 --> 00:31:20,120
Speaker 2: than consume this and think that it's so much better.

674
00:31:21,040 --> 00:31:22,880
Speaker 1: But I tread carefully.

675
00:31:22,480 --> 00:31:25,000
Speaker 2: Because I know these products are quite polarizing, and I

676
00:31:25,040 --> 00:31:27,400
Speaker 2: know we've got quite a few Halo Top fans listening.

677
00:31:28,160 --> 00:31:30,920
Speaker 2: So yes, it's definitely not my first go to when

678
00:31:30,920 --> 00:31:35,040
Speaker 2: it comes to recommending a healthier dessert. But portions is

679
00:31:35,200 --> 00:31:38,880
Speaker 2: my biggest concern in the level of processing that comes

680
00:31:38,920 --> 00:31:41,560
Speaker 2: in them, So definitely not something I would describe as

681
00:31:41,600 --> 00:31:44,760
Speaker 2: overly healthy. Definitely more of that occasional treat if you

682
00:31:44,760 --> 00:31:46,760
Speaker 2: can control yourself around that tub.

683
00:31:47,400 --> 00:31:50,680
Speaker 1: What do you think? Honestly, I don't really have anything

684
00:31:50,680 --> 00:31:53,280
Speaker 1: to add, Susie. I think you've summed up my thoughts exactly.

685
00:31:53,520 --> 00:31:55,640
Speaker 2: She's not saying anything, She's giving me nothing.

686
00:31:55,680 --> 00:31:56,400
Speaker 1: When I'm looking at it.

687
00:31:56,480 --> 00:31:57,560
Speaker 2: There's no emotion.

688
00:31:58,080 --> 00:31:59,920
Speaker 1: Oh. I think the biggest thing, as you mentioned, like

689
00:32:00,080 --> 00:32:03,080
Speaker 1: that the marketing of the brand is really around like

690
00:32:03,120 --> 00:32:04,800
Speaker 1: you can eat the whole pint of ice cream for

691
00:32:04,960 --> 00:32:08,160
Speaker 1: three hundred and sixty calories. It's like I'd actually rather

692
00:32:08,160 --> 00:32:09,800
Speaker 1: go and eat some real life scream for three hundred

693
00:32:09,800 --> 00:32:13,440
Speaker 1: and sixty calories. Thanks, because it is overly overly process

694
00:32:13,480 --> 00:32:15,760
Speaker 1: I mean, just looking at the ingredient label, there's got

695
00:32:15,840 --> 00:32:18,360
Speaker 1: to be twenty plus ingredients on there. It's just packful

696
00:32:18,400 --> 00:32:20,360
Speaker 1: of au through a toll on palm oil. Like, I

697
00:32:20,360 --> 00:32:23,040
Speaker 1: wouldn't actually say it's a healthy product. If you needed

698
00:32:23,080 --> 00:32:25,120
Speaker 1: a high calorie, hey, energy diet, it could probably be

699
00:32:25,200 --> 00:32:27,080
Speaker 1: quite good because there's you know, a fair whack of

700
00:32:27,080 --> 00:32:29,080
Speaker 1: protein in there. And if you're going to eat that

701
00:32:29,120 --> 00:32:31,320
Speaker 1: whole whole tub, the whole little pint of it or

702
00:32:31,360 --> 00:32:33,640
Speaker 1: whatever you want to call it, it's sort of twenty

703
00:32:33,680 --> 00:32:35,240
Speaker 1: four grams of sugar in that whole thing. So I

704
00:32:35,240 --> 00:32:37,080
Speaker 1: wouldn't actually say it's that healthy if you were to

705
00:32:37,120 --> 00:32:38,440
Speaker 1: go and eat the whole thing. And I think that

706
00:32:38,440 --> 00:32:41,040
Speaker 1: that's what the majority of people actually do, suit you know,

707
00:32:41,120 --> 00:32:42,960
Speaker 1: as you mentioned, And it's not a cheap it's not

708
00:32:43,000 --> 00:32:44,760
Speaker 1: a cheap option. I think it's I mean, I think

709
00:32:44,760 --> 00:32:46,880
Speaker 1: it's eight dollars on sale. I think it's normally around

710
00:32:46,880 --> 00:32:48,480
Speaker 1: twelve dollars. If you're buying it from one of those

711
00:32:48,520 --> 00:32:50,880
Speaker 1: smaller convenience or health food stores, I think you're looking

712
00:32:50,920 --> 00:32:54,280
Speaker 1: at sort of twelve, fourteen, fifteen dollars for the little

713
00:32:54,320 --> 00:32:56,200
Speaker 1: thing of it. So call me a sucker. But I'd

714
00:32:56,240 --> 00:32:58,240
Speaker 1: rather my bread and Jerry's or my gelato messine. I

715
00:32:58,280 --> 00:32:59,160
Speaker 1: thank you very much.

716
00:33:01,000 --> 00:33:05,040
Speaker 2: I think what they do have as well when I

717
00:33:05,120 --> 00:33:08,200
Speaker 2: quite like the transparency around the calorie load, Like you know,

718
00:33:08,240 --> 00:33:09,959
Speaker 2: when you buy it, you're very clear what's in it

719
00:33:10,000 --> 00:33:12,120
Speaker 2: calorie wise. I don't think that's a bad thing. I

720
00:33:12,160 --> 00:33:14,080
Speaker 2: would also say there are quite a lot of vegan

721
00:33:14,240 --> 00:33:16,920
Speaker 2: options in the range, so for people who are seeking

722
00:33:16,920 --> 00:33:19,440
Speaker 2: out a plant based diet, it does give quite a

723
00:33:19,440 --> 00:33:22,720
Speaker 2: lot of variety in that space. But yeah, you know,

724
00:33:22,960 --> 00:33:24,640
Speaker 2: it's one of those foods. If you like it, I

725
00:33:24,680 --> 00:33:27,120
Speaker 2: would include it in small amounts, be very mindful of

726
00:33:27,120 --> 00:33:29,600
Speaker 2: the portions. I myself am too tight to be paying

727
00:33:29,600 --> 00:33:32,200
Speaker 2: that much for dessert, so that's the barrier for me.

728
00:33:32,240 --> 00:33:34,800
Speaker 2: I wouldn't spend that much on a product. I guess

729
00:33:34,800 --> 00:33:38,000
Speaker 2: if someone's really specific in calorie counting and likes to

730
00:33:38,040 --> 00:33:41,520
Speaker 2: measure it out, and also really likes those rich flavors

731
00:33:41,520 --> 00:33:43,120
Speaker 2: that you get more in the States, you know, the

732
00:33:43,200 --> 00:33:46,160
Speaker 2: birthday cake and the cookies and cream and those rich flavors.

733
00:33:46,400 --> 00:33:49,880
Speaker 2: It's certainly lower in fat and calories than the equivalent

734
00:33:50,480 --> 00:33:53,960
Speaker 2: of regular ice cream, So you know, if it's your thing,

735
00:33:53,960 --> 00:33:56,000
Speaker 2: that you really enjoy and you can control yourself and

736
00:33:56,040 --> 00:33:57,920
Speaker 2: you like it, and maybe it reminds you of being

737
00:33:57,960 --> 00:34:00,720
Speaker 2: in the States, you know, sure, but it's not my

738
00:34:00,800 --> 00:34:03,320
Speaker 2: first go to. I do think it's pretty processed and

739
00:34:03,480 --> 00:34:06,720
Speaker 2: very easy to overeat, and that somewhat defeats the purpose

740
00:34:06,760 --> 00:34:08,839
Speaker 2: given I'm usually working off one or two hundred extra

741
00:34:08,880 --> 00:34:11,319
Speaker 2: calories per day for clients at the end of the day,

742
00:34:11,320 --> 00:34:13,880
Speaker 2: as opposed to three four hundred, which would be the

743
00:34:13,920 --> 00:34:16,759
Speaker 2: equivalent if you ate the whole tub. So yeah, I

744
00:34:16,800 --> 00:34:19,359
Speaker 2: think it's interesting and I think when it first came out,

745
00:34:19,440 --> 00:34:22,480
Speaker 2: it was kind of one of the first formulated foods

746
00:34:22,520 --> 00:34:26,640
Speaker 2: that was using things like eggs and milk mixes in

747
00:34:26,680 --> 00:34:31,160
Speaker 2: a way to create food products with significantly lower calories. Now,

748
00:34:31,280 --> 00:34:33,400
Speaker 2: these kind of products are a dime a dozen in

749
00:34:33,440 --> 00:34:35,960
Speaker 2: America and we haven't had a huge amount of them

750
00:34:36,000 --> 00:34:37,920
Speaker 2: here in Australia, so I think it was also that

751
00:34:38,000 --> 00:34:41,239
Speaker 2: novel factor. I think since then we've now had a

752
00:34:41,239 --> 00:34:43,759
Speaker 2: whole lot of these kind of dessert products coming out.

753
00:34:43,800 --> 00:34:46,840
Speaker 2: If you go into the freezer section, there's yoga varieties

754
00:34:46,840 --> 00:34:49,759
Speaker 2: of this, and a number of plant based alternatives to

755
00:34:49,800 --> 00:34:52,480
Speaker 2: ice cream. So I think in line with food processing,

756
00:34:52,520 --> 00:34:54,840
Speaker 2: they will continue to expand and grow. But I'm a

757
00:34:54,880 --> 00:34:57,200
Speaker 2: little bit like you. I'm not a natural ice cream eater.

758
00:34:57,280 --> 00:34:59,359
Speaker 2: In general. It's not my go to and if I'm

759
00:34:59,400 --> 00:35:02,000
Speaker 2: with the kids having a more indulgent cone, I'd much

760
00:35:02,120 --> 00:35:05,400
Speaker 2: rather that indulgent cookies and cream occasionally. But I do

761
00:35:05,520 --> 00:35:07,760
Speaker 2: see a group of my clients who are very calorie

762
00:35:07,760 --> 00:35:09,960
Speaker 2: conscious and like to have something like this that's particularly

763
00:35:10,040 --> 00:35:12,759
Speaker 2: sweet at night. And indeed it is much lower in

764
00:35:12,760 --> 00:35:14,680
Speaker 2: calories than the average treat, so if they.

765
00:35:14,560 --> 00:35:16,760
Speaker 1: Can use it, it can fit in there. Yeah, I definitely

766
00:35:16,800 --> 00:35:18,440
Speaker 1: think it has a time and a place, and I

767
00:35:18,480 --> 00:35:20,839
Speaker 1: do like that they have a sense of range of

768
00:35:20,840 --> 00:35:23,560
Speaker 1: flavors as you mentioned. And I'm not a birthday cake girl.

769
00:35:23,600 --> 00:35:26,000
Speaker 1: I'm absolutely a chop chip cookie dough kind of girl.

770
00:35:27,200 --> 00:35:29,440
Speaker 1: But as I said, you know, I think I'd rather

771
00:35:29,440 --> 00:35:31,319
Speaker 1: the extra couple of hundred calories and eat the normal

772
00:35:31,360 --> 00:35:34,000
Speaker 1: ice cream. Just for me, the mouthfeel and the after

773
00:35:34,040 --> 00:35:36,400
Speaker 1: taste of the artificial sweetness in there, I just I

774
00:35:36,440 --> 00:35:38,480
Speaker 1: can't get past that. But that's just me, you know.

775
00:35:38,520 --> 00:35:41,439
Speaker 1: As you said, of it's something that people genuinely really

776
00:35:41,520 --> 00:35:43,640
Speaker 1: enjoy and the happy to pay the cost of it. Then, yeah,

777
00:35:43,680 --> 00:35:46,560
Speaker 1: it can be I guess, a slightly healthy alternative from

778
00:35:46,600 --> 00:35:49,840
Speaker 1: a calorie perspective than some of the other ice creams

779
00:35:50,120 --> 00:35:52,880
Speaker 1: on market as well, but good to have a discussion

780
00:35:52,880 --> 00:35:53,279
Speaker 1: about it.

781
00:35:53,440 --> 00:35:55,759
Speaker 2: And I don't love any of my clients having any

782
00:35:55,760 --> 00:35:57,480
Speaker 2: of those tubes of ice cream at home, because let's

783
00:35:57,480 --> 00:35:59,200
Speaker 2: be honest, if you buy Ben and Jerry's, which is

784
00:35:59,239 --> 00:36:02,319
Speaker 2: not dissimilar and all size, it is like twenty to

785
00:36:02,360 --> 00:36:04,960
Speaker 2: thirty percent fat, it is really high in sugar, and

786
00:36:05,000 --> 00:36:07,600
Speaker 2: who's not eating that entire little tub. So I think

787
00:36:07,600 --> 00:36:10,720
Speaker 2: it's much better a product in general to keep dessert

788
00:36:10,800 --> 00:36:13,480
Speaker 2: tubs out of the household, and then when you are

789
00:36:13,520 --> 00:36:15,640
Speaker 2: going to really indulge, do it that way rather than

790
00:36:15,640 --> 00:36:17,719
Speaker 2: have them as part of the routine shop each week.

791
00:36:17,800 --> 00:36:19,319
Speaker 2: Because if it's in the house, of course you can

792
00:36:19,360 --> 00:36:19,560
Speaker 2: eat it.

793
00:36:19,640 --> 00:36:21,839
Speaker 1: Yeah, take the kids out for gelato at the beach

794
00:36:21,920 --> 00:36:23,920
Speaker 1: in the middle of summer, you know once a month

795
00:36:24,080 --> 00:36:26,839
Speaker 1: is probably a better habit than you're consistently buying tubs

796
00:36:26,840 --> 00:36:28,719
Speaker 1: of ice cream every single week. If the goal is

797
00:36:28,760 --> 00:36:30,879
Speaker 1: sort of bat lost, if the goal is weight gain

798
00:36:30,920 --> 00:36:32,799
Speaker 1: in your malinoish, then go for gold. I think it's

799
00:36:32,800 --> 00:36:35,080
Speaker 1: an easy way to get calories in through ice cream.

800
00:36:35,120 --> 00:36:37,239
Speaker 1: I'd definitely be supportive of that for a lot of

801
00:36:37,239 --> 00:36:38,719
Speaker 1: my clients suffering with malnutrition.

802
00:36:39,600 --> 00:36:42,040
Speaker 2: Well, gelato is good because of the portions. This is

803
00:36:42,040 --> 00:36:43,440
Speaker 2: why I like it, because when you go to the

804
00:36:43,480 --> 00:36:45,400
Speaker 2: gelato shop, you have the little cup, which is what

805
00:36:45,440 --> 00:36:48,400
Speaker 2: it's supposed to be, as opposed to the enormous cones

806
00:36:48,440 --> 00:36:50,560
Speaker 2: that have got you know, this wafer chucked in them

807
00:36:50,560 --> 00:36:52,560
Speaker 2: and dipped in this and added that. So I think

808
00:36:52,840 --> 00:36:57,040
Speaker 2: from a food enjoyment perspective and portion controlled gelato is

809
00:36:57,080 --> 00:37:00,239
Speaker 2: a smart choice for kids and adults because it's then

810
00:37:00,360 --> 00:37:02,120
Speaker 2: or served in the portions as it should be.

811
00:37:02,360 --> 00:37:05,480
Speaker 1: Definitely. And then finally, Susie, our listener question of the

812
00:37:05,480 --> 00:37:08,279
Speaker 1: week was around walking in steps. So we get asked

813
00:37:08,320 --> 00:37:09,879
Speaker 1: this question quite a lot, and I think the gold

814
00:37:09,920 --> 00:37:12,000
Speaker 1: standard has now become, you know, we should be aiming

815
00:37:12,000 --> 00:37:14,279
Speaker 1: for ten thousand steps a day. People get a little

816
00:37:14,280 --> 00:37:16,800
Speaker 1: bit confused around that because often you know, as dieticians

817
00:37:16,880 --> 00:37:18,640
Speaker 1: we shorten that and say aim for ten k steps

818
00:37:18,680 --> 00:37:21,480
Speaker 1: a day, and people say ten kilometers. So let me clarify,

819
00:37:21,480 --> 00:37:23,799
Speaker 1: it's ten thousand steps a day is the average of

820
00:37:23,880 --> 00:37:27,120
Speaker 1: what we I guess as house professionals would recommend, but

821
00:37:27,280 --> 00:37:29,480
Speaker 1: you know, how many steps should we be taking each

822
00:37:29,520 --> 00:37:32,400
Speaker 1: day for fat loss and for weight control? And I

823
00:37:32,400 --> 00:37:34,399
Speaker 1: think the bottom line here is Susie, that it really

824
00:37:34,440 --> 00:37:36,600
Speaker 1: depends on your baseline, and it really depends on how

825
00:37:36,600 --> 00:37:38,960
Speaker 1: active you are day to day. If you are someone

826
00:37:39,000 --> 00:37:40,920
Speaker 1: that is a PE teacher or like a you know,

827
00:37:40,920 --> 00:37:43,200
Speaker 1: a physical education sport teacher and you spend all day

828
00:37:43,239 --> 00:37:45,880
Speaker 1: in your feet, or you're a pt who's constantly tracing

829
00:37:45,880 --> 00:37:47,799
Speaker 1: after clients in the gym all day and during your

830
00:37:47,880 --> 00:37:49,319
Speaker 1: lunch break you get a bit bored, so then you

831
00:37:49,360 --> 00:37:51,399
Speaker 1: go for a little walk on the treadmill. Your job

832
00:37:51,480 --> 00:37:53,440
Speaker 1: is very different to somebody who sits down at a

833
00:37:53,480 --> 00:37:55,719
Speaker 1: desk job for eight or nine hours a day. So

834
00:37:55,760 --> 00:37:57,239
Speaker 1: I think for a lot of my clients, you know,

835
00:37:57,600 --> 00:37:59,759
Speaker 1: they are those sort of corporate workers of those desk

836
00:37:59,840 --> 00:38:02,120
Speaker 1: jobs works. You know, they do a forty five minute

837
00:38:02,200 --> 00:38:05,279
Speaker 1: hit session three four times a week. Sadly it's not enough,

838
00:38:05,360 --> 00:38:06,640
Speaker 1: you know. They always come to me and they say,

839
00:38:06,640 --> 00:38:08,480
Speaker 1: you know only and I'm signing up to you because

840
00:38:08,680 --> 00:38:10,960
Speaker 1: my exercise is great. I do enough, I do, you know,

841
00:38:11,000 --> 00:38:13,520
Speaker 1: three or four forty five sessions a week. It's it's

842
00:38:13,560 --> 00:38:15,920
Speaker 1: my nutrition that scrap, and that may be true. But

843
00:38:16,000 --> 00:38:18,120
Speaker 1: also I think there's a lot of room in terms

844
00:38:18,160 --> 00:38:19,919
Speaker 1: of exercise for a lot of people when it comes

845
00:38:19,960 --> 00:38:23,120
Speaker 1: to steps, because steps is something that's significantly underrated from

846
00:38:23,120 --> 00:38:25,400
Speaker 1: a fat loss perspective. But I really do think it

847
00:38:25,440 --> 00:38:28,080
Speaker 1: depends on your baseline. If you're someone who averages I

848
00:38:28,120 --> 00:38:30,720
Speaker 1: don't know, two three k steps, which is quite normal

849
00:38:30,880 --> 00:38:34,480
Speaker 1: for a death worker, then just increasing that to five thousand,

850
00:38:34,760 --> 00:38:36,319
Speaker 1: you know a day on average, is going to do

851
00:38:36,360 --> 00:38:39,880
Speaker 1: you significant benefit versus trying to aim for ten thousand,

852
00:38:39,880 --> 00:38:42,000
Speaker 1: which just isn't realistic and you're never going to achieve it,

853
00:38:42,040 --> 00:38:43,520
Speaker 1: so you don't do it anyway, So it's like you

854
00:38:43,600 --> 00:38:45,760
Speaker 1: just stay at two thousand. So I think just raising

855
00:38:45,800 --> 00:38:48,000
Speaker 1: your baseline or you know, my mode has always been

856
00:38:48,040 --> 00:38:50,000
Speaker 1: just that ten percent better, just doing a little bit

857
00:38:50,000 --> 00:38:51,759
Speaker 1: more or a little bit more each day or each

858
00:38:51,760 --> 00:38:54,000
Speaker 1: week or each month is really going to serve you

859
00:38:54,080 --> 00:38:57,279
Speaker 1: much better than aiming for this gold standard number, which

860
00:38:57,320 --> 00:38:59,440
Speaker 1: feels really overwhelming for a lot of people.

861
00:39:00,880 --> 00:39:03,160
Speaker 2: I think that it's good to know that the rationale

862
00:39:03,160 --> 00:39:05,279
Speaker 2: for ten thousand steps per day was not based on

863
00:39:05,320 --> 00:39:09,200
Speaker 2: an exercise prescription, as opposed to reminding people that in

864
00:39:09,280 --> 00:39:12,880
Speaker 2: our incredibly inactive lifestyles, and even more so now that

865
00:39:12,920 --> 00:39:14,560
Speaker 2: we're spending a lot of us a lot more time

866
00:39:14,560 --> 00:39:17,480
Speaker 2: at home, that's just a basic amount of movement a

867
00:39:17,560 --> 00:39:20,320
Speaker 2: human body should be doing on a day to day basis.

868
00:39:20,400 --> 00:39:23,480
Speaker 2: So I don't count that as exercise. And often if

869
00:39:23,480 --> 00:39:25,759
Speaker 2: I'm starting with a client and I have a look

870
00:39:25,800 --> 00:39:28,160
Speaker 2: at their pedometer, which may just be on their phone,

871
00:39:28,239 --> 00:39:30,560
Speaker 2: and they're doing two or three thousand steps per day,

872
00:39:31,040 --> 00:39:32,759
Speaker 2: I'll describe to them that that is one of the

873
00:39:32,800 --> 00:39:35,400
Speaker 2: biggest issues is that their body is moving so little

874
00:39:35,400 --> 00:39:38,040
Speaker 2: through the day. It's not getting through their food, let

875
00:39:38,080 --> 00:39:40,840
Speaker 2: alone getting into fat stores. So as a reference point,

876
00:39:41,000 --> 00:39:43,480
Speaker 2: between eight thousand to ten thousand steps a day is

877
00:39:43,480 --> 00:39:46,960
Speaker 2: the bare minimum human body should ideally move to keep

878
00:39:47,000 --> 00:39:50,280
Speaker 2: them relatively weight stable. If the goal is weight loss,

879
00:39:50,520 --> 00:39:52,279
Speaker 2: you then have to do a whole lot more, and

880
00:39:52,320 --> 00:39:54,640
Speaker 2: that can come as a big shock. And indeed, like you,

881
00:39:54,719 --> 00:39:57,160
Speaker 2: I would grade clients up very very slowly, as opposed

882
00:39:57,200 --> 00:39:59,480
Speaker 2: to go from two thousand a day to sixteen thousand

883
00:39:59,560 --> 00:40:02,040
Speaker 2: a day. But over time, the goal is to just

884
00:40:02,200 --> 00:40:05,200
Speaker 2: reintroduce activity into a very sedentary lifestyle.

885
00:40:05,520 --> 00:40:06,000
Speaker 1: And so as a.

886
00:40:06,000 --> 00:40:08,319
Speaker 2: Starting point, I'll encourage clients to not go for any

887
00:40:08,360 --> 00:40:11,000
Speaker 2: longer than two hours a day sitting before they make

888
00:40:11,040 --> 00:40:14,560
Speaker 2: an active attempt to do some movement, particularly after eating.

889
00:40:14,880 --> 00:40:18,319
Speaker 2: It aids digestion and insulin regulation to be moving after

890
00:40:18,360 --> 00:40:20,320
Speaker 2: you eat rather than sitting down in front of the couch.

891
00:40:20,600 --> 00:40:22,719
Speaker 2: And the other thing that is a powerful predictor of

892
00:40:22,760 --> 00:40:25,680
Speaker 2: increasing movement is just monitoring your steps. The research shows

893
00:40:25,719 --> 00:40:27,960
Speaker 2: you do at least two thousand more each day when

894
00:40:27,960 --> 00:40:29,840
Speaker 2: you're mindful of it, so keeping an eye on how

895
00:40:29,920 --> 00:40:32,560
Speaker 2: much you're moving. So the other way I describe it

896
00:40:32,560 --> 00:40:35,200
Speaker 2: for clients is if you want to lose weight, we

897
00:40:35,280 --> 00:40:37,359
Speaker 2: need to do at least ten thousand steps per day,

898
00:40:37,600 --> 00:40:40,480
Speaker 2: plus either some cardio training or if you're not that

899
00:40:40,520 --> 00:40:42,120
Speaker 2: way inclined, you're going to have to get the steps

900
00:40:42,200 --> 00:40:45,440
Speaker 2: right up to about sixteen thousand. Now that's just anecdotal

901
00:40:45,520 --> 00:40:49,280
Speaker 2: reports in my own experience, but it's because in Australia

902
00:40:49,280 --> 00:40:52,239
Speaker 2: we're particularly inactive. If you live in cities London, New York,

903
00:40:52,239 --> 00:40:54,960
Speaker 2: people are doing twenty thirty thousand steps per day because

904
00:40:55,000 --> 00:40:56,560
Speaker 2: that is part of the commute and that is part

905
00:40:56,560 --> 00:40:59,279
Speaker 2: of their lifestyle. Don't forget how inactive we are here,

906
00:40:59,320 --> 00:41:02,680
Speaker 2: we drive everywhere, we tend to park right outside the shops.

907
00:41:02,719 --> 00:41:04,560
Speaker 2: We live in big suburbs, so we're not doing strip

908
00:41:04,560 --> 00:41:07,719
Speaker 2: shopping anymore. All those factors really impact and the same

909
00:41:07,760 --> 00:41:09,279
Speaker 2: at the moment with many of us not doing a

910
00:41:09,320 --> 00:41:12,080
Speaker 2: commute as part of our day. So often people will

911
00:41:12,080 --> 00:41:14,080
Speaker 2: be getting to five six thousand just by getting to

912
00:41:14,160 --> 00:41:16,400
Speaker 2: work and getting on the train, getting off the bus.

913
00:41:16,440 --> 00:41:17,000
Speaker 1: And if you're not.

914
00:41:16,960 --> 00:41:18,920
Speaker 2: Doing that any day, we really at the moment we

915
00:41:18,960 --> 00:41:21,359
Speaker 2: really have to look for ways to reintroduce it. So

916
00:41:21,400 --> 00:41:23,520
Speaker 2: the first thing I would say is start to monitor.

917
00:41:23,719 --> 00:41:26,280
Speaker 2: You don't have to go and by an expensive monitoring watch,

918
00:41:26,320 --> 00:41:28,560
Speaker 2: although you can, because that's great, it's always on you.

919
00:41:28,920 --> 00:41:29,960
Speaker 1: But as a starting.

920
00:41:29,640 --> 00:41:31,439
Speaker 2: Point, just carrying your phone a little bit or having

921
00:41:31,480 --> 00:41:33,120
Speaker 2: it in your handbag, we'll give you a very rough

922
00:41:33,160 --> 00:41:35,600
Speaker 2: idea of how much you're doing. And then just try

923
00:41:35,640 --> 00:41:38,279
Speaker 2: and gradually increase it. And do some amount of walking

924
00:41:38,320 --> 00:41:40,440
Speaker 2: in the morning, even ten to fifteen minutes, maybe some

925
00:41:40,560 --> 00:41:43,520
Speaker 2: after lunch, and then maybe some late afternoon or after dinner,

926
00:41:43,880 --> 00:41:46,120
Speaker 2: and just gradually over time, try and increase it. And

927
00:41:46,120 --> 00:41:49,480
Speaker 2: that is just basic health requirements for your body. Then,

928
00:41:49,520 --> 00:41:51,239
Speaker 2: on top of that, it's separate if the goal is

929
00:41:51,280 --> 00:41:54,080
Speaker 2: actually weight loss, so it's a progression. But I think

930
00:41:54,080 --> 00:41:56,640
Speaker 2: we can be quite honest in a conversation about steps

931
00:41:56,640 --> 00:41:58,800
Speaker 2: to say that a lot of us are severely inactive,

932
00:41:59,160 --> 00:42:00,719
Speaker 2: and that is a big reason why a lot of

933
00:42:00,800 --> 00:42:03,040
Speaker 2: us struggle with our weight. And once we look at

934
00:42:03,080 --> 00:42:05,120
Speaker 2: activity as a minimum what we need to do to

935
00:42:05,160 --> 00:42:08,719
Speaker 2: keep our body healthy and look at exercise separately, that's

936
00:42:08,719 --> 00:42:11,800
Speaker 2: often when we strike the right balance between movement, higher

937
00:42:11,800 --> 00:42:14,080
Speaker 2: intensity activity to get our heart rates up and our

938
00:42:14,239 --> 00:42:17,360
Speaker 2: muscles more sensitive and calorie control. And that's often the

939
00:42:17,400 --> 00:42:19,120
Speaker 2: missing link for a lot of us, is that we're

940
00:42:19,160 --> 00:42:21,000
Speaker 2: just a lot more inactive than we need to be.

941
00:42:21,680 --> 00:42:23,360
Speaker 1: And it's a really important point you mentioned. It's just

942
00:42:23,400 --> 00:42:26,279
Speaker 1: a general health guideline is ten thousand steps a day

943
00:42:26,320 --> 00:42:28,799
Speaker 1: because thinking about my grandma, like I remember what she

944
00:42:28,920 --> 00:42:30,719
Speaker 1: told me. She used to walk, I think it was

945
00:42:30,800 --> 00:42:33,879
Speaker 1: six kilometers to school every day and then six kilometers back,

946
00:42:33,920 --> 00:42:35,719
Speaker 1: and then she'd come home and she'd help you know,

947
00:42:35,880 --> 00:42:39,160
Speaker 1: my great grandma or whatever it was her mum around

948
00:42:39,200 --> 00:42:40,799
Speaker 1: the house. And you know, on the weekends they'd be

949
00:42:40,840 --> 00:42:43,120
Speaker 1: all out and being active, and like it was crazy.

950
00:42:43,120 --> 00:42:45,600
Speaker 1: They didn't have cars. They walked absolutely everywhere a lot

951
00:42:45,640 --> 00:42:48,120
Speaker 1: of times. You know, great grandparents grew up on farms

952
00:42:48,160 --> 00:42:51,200
Speaker 1: and like they were just so incredibly active. So you're right,

953
00:42:51,239 --> 00:42:53,200
Speaker 1: but I think that hearing something like you know, you

954
00:42:53,239 --> 00:42:55,799
Speaker 1: need to do sixteen thousand steps of fat loss is very,

955
00:42:56,000 --> 00:42:59,279
Speaker 1: very overwhelming. So I actually find that my clients get

956
00:42:59,280 --> 00:43:02,080
Speaker 1: the most benefit just from ten thousand steps with three

957
00:43:02,080 --> 00:43:04,000
Speaker 1: to four exercise sessions on top of that a week,

958
00:43:04,040 --> 00:43:06,520
Speaker 1: So three to four times of hit training or strength

959
00:43:06,520 --> 00:43:09,040
Speaker 1: training or some sort of you know, gym workouts, plus

960
00:43:09,040 --> 00:43:11,040
Speaker 1: getting those daily steps in every day. And it doesn't

961
00:43:11,080 --> 00:43:13,400
Speaker 1: have to be ten thousand every day because to achieve

962
00:43:13,400 --> 00:43:16,160
Speaker 1: ten thousand steps, if you have a desk job like myself, Susie,

963
00:43:16,160 --> 00:43:18,080
Speaker 1: that's about an hour and a half of walking. So

964
00:43:18,160 --> 00:43:21,560
Speaker 1: I will generally hit my standards about two thousand a day.

965
00:43:21,719 --> 00:43:23,760
Speaker 1: Like with my desk job, with working from my computer,

966
00:43:23,800 --> 00:43:25,800
Speaker 1: being on my phone most of the day, I'll start

967
00:43:25,840 --> 00:43:27,560
Speaker 1: most of my days with a walk. It'll take me

968
00:43:27,600 --> 00:43:30,440
Speaker 1: about an hour twenty minutes. I'll clock around eight thousand steps.

969
00:43:30,560 --> 00:43:32,040
Speaker 1: I'll get the other sort of two two and a

970
00:43:32,080 --> 00:43:34,239
Speaker 1: half thousand throughout my day, and then I'll go to

971
00:43:34,280 --> 00:43:37,840
Speaker 1: the gym during pregnancy two three times a week, usually

972
00:43:38,239 --> 00:43:40,759
Speaker 1: sort of about four sessions on a good week, five

973
00:43:40,800 --> 00:43:43,359
Speaker 1: sessions a week, and that for myself works really well,

974
00:43:43,400 --> 00:43:45,640
Speaker 1: and for the majority of my clients works really well.

975
00:43:45,640 --> 00:43:47,200
Speaker 1: But I think it's important to note that we can

976
00:43:47,239 --> 00:43:50,040
Speaker 1: average that ten thousand steps out across the week. So

977
00:43:50,320 --> 00:43:53,280
Speaker 1: if during Monday to Friday you're getting five seven thousand,

978
00:43:53,320 --> 00:43:55,960
Speaker 1: then Saturday Sunday you're getting like fifteen thousand up to

979
00:43:56,000 --> 00:43:59,760
Speaker 1: twenty thousand, that's wonderful, and that average really does count

980
00:43:59,760 --> 00:44:02,120
Speaker 1: as well. It doesn't have to be ten thousand every

981
00:44:02,160 --> 00:44:05,080
Speaker 1: single day. I think, just like our calorie intake, it's

982
00:44:05,080 --> 00:44:07,000
Speaker 1: sort of based on an average of what we're doing

983
00:44:07,040 --> 00:44:08,719
Speaker 1: across the week, So I think that that helps to

984
00:44:08,719 --> 00:44:11,200
Speaker 1: be a little bit less overwhelming. But I really like

985
00:44:11,239 --> 00:44:13,680
Speaker 1: how you mentioned like try to get fifteen minutes of

986
00:44:13,680 --> 00:44:16,440
Speaker 1: walking in around breakfast, fifteen minutes around luncheon, fifteen minutes

987
00:44:16,440 --> 00:44:19,120
Speaker 1: around dinner. And if you are a desk you know worker,

988
00:44:19,800 --> 00:44:22,200
Speaker 1: utilize some strategies like get one of those headsets. If

989
00:44:22,200 --> 00:44:23,880
Speaker 1: you spend a lot of time on the phone on

990
00:44:23,960 --> 00:44:26,279
Speaker 1: conference calls or waiting for clients or waiting for people

991
00:44:26,320 --> 00:44:28,360
Speaker 1: to call you back, get one of those headsets and

992
00:44:28,440 --> 00:44:30,600
Speaker 1: pace up and down the corridors at work, or do

993
00:44:30,680 --> 00:44:33,200
Speaker 1: some laps of your house, or go outside and the

994
00:44:33,239 --> 00:44:35,160
Speaker 1: fresh air and your lunch break and just the act

995
00:44:35,200 --> 00:44:37,160
Speaker 1: of going outside, or get you know, a couple hundred

996
00:44:37,160 --> 00:44:40,280
Speaker 1: steps anyway, So find ways to get that movement in

997
00:44:40,280 --> 00:44:43,240
Speaker 1: in terms of we call that incidental exercise, don't we, Susie.

998
00:44:43,280 --> 00:44:45,360
Speaker 1: So park in the furthest car park away when you

999
00:44:45,360 --> 00:44:48,000
Speaker 1: go to the supermarket, take the stairs wherever you can.

1000
00:44:48,160 --> 00:44:50,120
Speaker 1: You know, things like airports. I always laugh when I

1001
00:44:50,120 --> 00:44:53,000
Speaker 1: see people get on those travelators at airports. Honestly, not

1002
00:44:53,000 --> 00:44:55,200
Speaker 1: that anyone's been there at airport in the last two years,

1003
00:44:55,360 --> 00:44:58,319
Speaker 1: but you know they always catch the travelator. I love

1004
00:44:58,480 --> 00:45:00,680
Speaker 1: going to the airport because I get thousand steps in.

1005
00:45:00,719 --> 00:45:02,600
Speaker 1: Whenever I go to the airport, I don't sit there

1006
00:45:02,600 --> 00:45:04,440
Speaker 1: at the gate and wait for my flight. I'm like

1007
00:45:04,640 --> 00:45:07,600
Speaker 1: lapping around doing some window shopping. I avoid the travel

1008
00:45:07,640 --> 00:45:10,000
Speaker 1: laders like the plague. I always take the stairs, even

1009
00:45:10,040 --> 00:45:12,680
Speaker 1: with my suitcase. Probably wouldn't do it while I was pregnant,

1010
00:45:12,719 --> 00:45:15,360
Speaker 1: to be fair, but you know, usually, like I see airports,

1011
00:45:15,400 --> 00:45:17,440
Speaker 1: there's a great way to hit my ten twenty thousand

1012
00:45:17,440 --> 00:45:20,439
Speaker 1: steps a day, traveling, holidays, that sort of thing. Love

1013
00:45:20,480 --> 00:45:23,759
Speaker 1: being active, hiking, exploring new places. So I think, just

1014
00:45:23,800 --> 00:45:26,359
Speaker 1: find that opportunity within your day to day life. Even

1015
00:45:26,360 --> 00:45:28,799
Speaker 1: when I'm doing my shopping, Susie, all the aisles have

1016
00:45:28,840 --> 00:45:30,840
Speaker 1: different things. If I'm you know, in Aisle seven, and

1017
00:45:30,880 --> 00:45:33,000
Speaker 1: I'm like, oh crap, I forgot the tin tomatoes two

1018
00:45:33,080 --> 00:45:35,640
Speaker 1: aisles back, I'll go when i'll finish my shopping, you know,

1019
00:45:35,680 --> 00:45:38,000
Speaker 1: across the ten or twelve aisles. Then I'll go all

1020
00:45:38,000 --> 00:45:39,879
Speaker 1: the way back through the different aisles just to get

1021
00:45:39,880 --> 00:45:41,840
Speaker 1: more steps in. On a Sunday, when I do my

1022
00:45:41,920 --> 00:45:44,120
Speaker 1: meal prep and my shopping, my grocery shopping, go to

1023
00:45:44,200 --> 00:45:46,560
Speaker 1: the farmer's markets, go to the supermarket. I reckon I

1024
00:45:46,560 --> 00:45:49,239
Speaker 1: can easily get ten thousand steps without any walking in,

1025
00:45:49,360 --> 00:45:52,240
Speaker 1: because that's just me being super active that day, walking

1026
00:45:52,239 --> 00:45:54,719
Speaker 1: throughout the shopping center, the shops, the farmers' markets, and

1027
00:45:54,719 --> 00:45:57,440
Speaker 1: then across my kitchen for two plus hours while I'm

1028
00:45:57,440 --> 00:45:59,880
Speaker 1: doing my meal prep. So I think, as much as possible,

1029
00:46:00,080 --> 00:46:03,200
Speaker 1: try to include those steps as part of your incidental activity,

1030
00:46:03,400 --> 00:46:05,640
Speaker 1: and you won't notice. I guess how much time it

1031
00:46:05,680 --> 00:46:06,239
Speaker 1: takes up.

1032
00:46:06,239 --> 00:46:08,560
Speaker 2: As such, and we definitely know that on Sunday mornings,

1033
00:46:08,600 --> 00:46:11,200
Speaker 2: we've got a lot of nutrition couch listeners who wait

1034
00:46:11,239 --> 00:46:13,520
Speaker 2: to do their walk till our episode drop. So yeah,

1035
00:46:13,600 --> 00:46:15,520
Speaker 2: I shout out to all of you who are walking out.

1036
00:46:15,800 --> 00:46:17,520
Speaker 2: But I guess just to wrap that up because we

1037
00:46:17,560 --> 00:46:20,239
Speaker 2: could again talk about steps for a long time. Is

1038
00:46:20,680 --> 00:46:22,719
Speaker 2: the other thing is if you don't move a lot,

1039
00:46:23,200 --> 00:46:25,439
Speaker 2: I would not start and try and hit really high

1040
00:46:25,440 --> 00:46:27,799
Speaker 2: targets because you don't want to get an injury. So

1041
00:46:27,920 --> 00:46:30,120
Speaker 2: grade up slowly so there's nothing worse than hurting your

1042
00:46:30,160 --> 00:46:32,040
Speaker 2: knee or your ankle because you're not used to walking

1043
00:46:32,080 --> 00:46:33,480
Speaker 2: and suddenly you want to go and try and do

1044
00:46:33,560 --> 00:46:36,640
Speaker 2: twelve thousand steps per day. So grade up gradually so

1045
00:46:36,680 --> 00:46:39,200
Speaker 2: you get a training response, because we're definitely not encouraging

1046
00:46:39,239 --> 00:46:41,720
Speaker 2: you to go and flog yourself and get a terrible injury.

1047
00:46:41,800 --> 00:46:43,960
Speaker 2: So grade up slowly and look after your body and

1048
00:46:44,000 --> 00:46:45,840
Speaker 2: listen to it. If you're feeling a bit sore on

1049
00:46:45,840 --> 00:46:47,759
Speaker 2: the hips or the knees, just take it easy until

1050
00:46:47,760 --> 00:46:50,880
Speaker 2: your body gets used to that increase in movement. But

1051
00:46:51,000 --> 00:46:54,200
Speaker 2: over time, just by having this conversation, you'll see you

1052
00:46:55,080 --> 00:46:57,279
Speaker 2: significant increase your movement and that's only a good thing

1053
00:46:57,320 --> 00:46:59,640
Speaker 2: when it comes to metabolism and weight controllers. We all

1054
00:47:00,120 --> 00:47:01,040
Speaker 2: little bit older.

1055
00:47:01,719 --> 00:47:04,560
Speaker 1: So quickly, just before we wrap up, Susie, let me

1056
00:47:04,560 --> 00:47:07,279
Speaker 1: introduct quickly and say, slip slops up. In Australia, we're

1057
00:47:07,320 --> 00:47:09,600
Speaker 1: heading into the warmer month. We got up at six

1058
00:47:09,600 --> 00:47:11,080
Speaker 1: o'clock this morning to do our walk and by the

1059
00:47:11,160 --> 00:47:13,359
Speaker 1: time we probably didn't make it out till six thirty

1060
00:47:13,400 --> 00:47:14,960
Speaker 1: and a bit slow to get started in the mornings

1061
00:47:15,000 --> 00:47:16,600
Speaker 1: these days. But by the time we got back at

1062
00:47:16,600 --> 00:47:19,040
Speaker 1: eight it was hot, hot, hot, and David was like

1063
00:47:19,040 --> 00:47:21,040
Speaker 1: put some sunscreen on and he like slathered me up,

1064
00:47:21,080 --> 00:47:22,759
Speaker 1: and I'm so grateful that he did because it was

1065
00:47:22,840 --> 00:47:25,760
Speaker 1: so hot. So just reminder that everyone get your sunscreen

1066
00:47:25,800 --> 00:47:27,839
Speaker 1: in if you're doing more than sort of fifteen twenty

1067
00:47:27,920 --> 00:47:29,680
Speaker 1: minutes out in the sunshine, get a hat on, put

1068
00:47:29,719 --> 00:47:31,799
Speaker 1: some sunny's on. It is sort of getting into that

1069
00:47:31,840 --> 00:47:35,600
Speaker 1: magpie season, so particularly in Australia, protect yourself, protect your eyes,

1070
00:47:35,640 --> 00:47:37,200
Speaker 1: get your sunny's on, get your hat on, get your

1071
00:47:37,239 --> 00:47:40,120
Speaker 1: sun's green on and pop a good poddy in and

1072
00:47:40,360 --> 00:47:42,160
Speaker 1: give it a listen and go for a long walk

1073
00:47:42,200 --> 00:47:46,120
Speaker 1: on the weekend, particularly outside of that peak uv sort

1074
00:47:46,120 --> 00:47:48,520
Speaker 1: of rays within the midday sun. Try to do very

1075
00:47:48,560 --> 00:47:50,439
Speaker 1: early morning or a lot later at night, and you'll

1076
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Speaker 1: be protected a little bit better from the sun.

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Speaker 2: What I'm saying to that is there's nothing worse than

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00:47:54,239 --> 00:47:57,440
Speaker 2: Queensland as this there showing off about their sun. Anyway,

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00:47:57,600 --> 00:47:59,600
Speaker 2: that does bring us to the end of the Nutrition

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00:47:59,680 --> 00:48:02,200
Speaker 2: Couch another week. If you haven't done so already, don't

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00:48:02,239 --> 00:48:04,800
Speaker 2: forget to subscribe to have us delivered to your inbox

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00:48:04,840 --> 00:48:07,920
Speaker 2: every Sunday morning. And we are really trying hard to

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00:48:07,920 --> 00:48:10,120
Speaker 2: get our reviews up there because that really helps our

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00:48:10,239 --> 00:48:12,520
Speaker 2: rating in the Apple Podcast charts. So if you have

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00:48:12,600 --> 00:48:14,960
Speaker 2: a second on your iPhone to just pop in a

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00:48:14,960 --> 00:48:17,680
Speaker 2: little review of the Nutrition Couch, we would be so grateful.

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Speaker 2: We have our Instagram and Facebook sites running for any

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00:48:20,880 --> 00:48:24,080
Speaker 2: feedback or your questions, and it is at the Nutrition

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Speaker 2: Couch podcast and we're going to see you same time,

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00:48:26,600 --> 00:48:29,000
Speaker 2: same place next Sunday. Have a great week, Catch you

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00:48:29,040 --> 00:48:36,920
Speaker 2: guys next week.