1
00:00:00,800 --> 00:00:03,960
Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood, and welcome

2
00:00:03,960 --> 00:00:06,720
Speaker 1: to the Nutrition Couch, a weekly podcast from two of us.

3
00:00:06,760 --> 00:00:09,559
Speaker 1: Jaya is leading dieticians, bringing you everything that is new

4
00:00:09,640 --> 00:00:13,239
Speaker 1: in the world of nutrition, diets and good food from

5
00:00:13,240 --> 00:00:17,000
Speaker 1: the Nutrition catch. Today here at nutrition what to eat

6
00:00:17,040 --> 00:00:19,320
Speaker 1: at that time of the month to help manage cramping

7
00:00:19,440 --> 00:00:22,040
Speaker 1: and the terrible cravings that can see us demolish an

8
00:00:22,239 --> 00:00:25,400
Speaker 1: entire block of chocolate without even noticing. There is a

9
00:00:25,440 --> 00:00:27,640
Speaker 1: growing amount of research in this area, and we are

10
00:00:27,640 --> 00:00:30,560
Speaker 1: going to give you the latest. Our clinic case study

11
00:00:30,600 --> 00:00:33,199
Speaker 1: is all about treats. We all love having them, but

12
00:00:33,280 --> 00:00:35,839
Speaker 1: how many is too many? Not only for us but

13
00:00:35,880 --> 00:00:38,839
Speaker 1: also for our kids. Our product review is on one

14
00:00:38,880 --> 00:00:41,360
Speaker 1: of our favorite yogurts, and our listener question of the

15
00:00:41,360 --> 00:00:44,800
Speaker 1: week is an oldie but a very popular question, is

16
00:00:44,840 --> 00:00:47,800
Speaker 1: it butter or margarine? But to kick us off this week,

17
00:00:47,880 --> 00:00:51,200
Speaker 1: I am really excited to share that Leanne is coming

18
00:00:51,240 --> 00:00:54,720
Speaker 1: to Sydney and it may come as a bit of

19
00:00:54,720 --> 00:00:57,200
Speaker 1: a surprise to our listeners, but even though we have

20
00:00:57,320 --> 00:01:00,280
Speaker 1: known each other through work for quite some time, actually

21
00:01:00,320 --> 00:01:02,280
Speaker 1: don't know each other that well, and we've only really

22
00:01:02,320 --> 00:01:05,000
Speaker 1: been in a room together twice in our entire lives.

23
00:01:05,680 --> 00:01:08,000
Speaker 1: So the fact that you're coming to Sydney for quite

24
00:01:08,000 --> 00:01:09,720
Speaker 1: a few days and we've got some time to really

25
00:01:09,760 --> 00:01:11,520
Speaker 1: hang out and I can take you to some of

26
00:01:11,560 --> 00:01:13,640
Speaker 1: the local cafes and we can do some work on

27
00:01:13,680 --> 00:01:16,640
Speaker 1: our podcast. I am really really excited. But yeah, we

28
00:01:16,680 --> 00:01:19,399
Speaker 1: actually don't know each other that well. Now we don't,

29
00:01:19,440 --> 00:01:22,200
Speaker 1: which is very exciting. It's a good work trip for us,

30
00:01:22,480 --> 00:01:23,920
Speaker 1: and young would head out to the Blue Mountains for

31
00:01:23,920 --> 00:01:25,080
Speaker 1: a couple of days and do a little bit of

32
00:01:25,160 --> 00:01:25,959
Speaker 1: hiking around there.

33
00:01:25,959 --> 00:01:27,880
Speaker 2: I think I may regret that decision. I'm not a

34
00:01:28,160 --> 00:01:31,800
Speaker 2: winter person, Susy. I'm very much a Queensland sunny girl

35
00:01:31,840 --> 00:01:34,319
Speaker 2: through and through summer lover. And I looked at the

36
00:01:34,319 --> 00:01:35,960
Speaker 2: weather in the Blue Mountains this morning and I think

37
00:01:35,959 --> 00:01:38,880
Speaker 2: it was like negative two degrees overnight or something, and

38
00:01:38,920 --> 00:01:41,320
Speaker 2: I was like, oh, what have I done well?

39
00:01:41,400 --> 00:01:43,280
Speaker 1: When you said you were going to the Blue Mountains.

40
00:01:43,280 --> 00:01:45,040
Speaker 1: I was just thinking about this last night because it's

41
00:01:45,040 --> 00:01:48,000
Speaker 1: like really crisp, like you are going to know you

42
00:01:48,120 --> 00:01:51,560
Speaker 1: are alive, because Sydney is it is chris but not

43
00:01:51,640 --> 00:01:54,040
Speaker 1: you know, overly cold. We're pretty lucky. We're lucky to

44
00:01:54,080 --> 00:01:56,760
Speaker 1: have a light jacket through winter. But the Blue Mountains

45
00:01:56,840 --> 00:01:59,280
Speaker 1: is another level. Like you, I would suggest you get

46
00:01:59,280 --> 00:02:01,480
Speaker 1: some thermals because you're not going to like you're pretty

47
00:02:01,520 --> 00:02:04,920
Speaker 1: late already, like it is really really cold there.

48
00:02:05,360 --> 00:02:09,640
Speaker 2: So yeah, I've got a big, big duck jacket, like

49
00:02:09,680 --> 00:02:12,280
Speaker 2: a big puffa jacket, like a three quarter one. It

50
00:02:12,280 --> 00:02:13,960
Speaker 2: goes right down to my knees. I think I actually

51
00:02:14,040 --> 00:02:16,639
Speaker 2: went to Florida on a business course. It must have

52
00:02:16,639 --> 00:02:19,000
Speaker 2: been two years ago now, and it was negative three

53
00:02:19,040 --> 00:02:21,600
Speaker 2: when I landed, and that puffa jacket served me well.

54
00:02:21,639 --> 00:02:22,920
Speaker 2: So I'm going to bring that with me to the

55
00:02:22,960 --> 00:02:25,840
Speaker 2: New Mountains hopefully, and yeah, hopefully I'll be okay, I'll

56
00:02:25,880 --> 00:02:27,959
Speaker 2: do double socks and some thermals underneath.

57
00:02:28,280 --> 00:02:30,240
Speaker 1: Yes, and there'll be a lot of hot chocolate's being drunk.

58
00:02:30,280 --> 00:02:32,400
Speaker 1: I think so one hundred percent. But I'll leave that

59
00:02:32,400 --> 00:02:34,240
Speaker 1: with you and you'll be rushing back to Sydney because

60
00:02:34,280 --> 00:02:36,800
Speaker 1: you'll be like that was nice, but never again, exactly.

61
00:02:36,800 --> 00:02:39,040
Speaker 2: We're just going for one night, So just one night,

62
00:02:39,120 --> 00:02:40,960
Speaker 2: do the big hike there. It might even I think

63
00:02:41,000 --> 00:02:43,840
Speaker 2: there's some Jervis caves I think which are quite popular

64
00:02:43,840 --> 00:02:45,360
Speaker 2: as well. Maybe we'll get there to escape a bit

65
00:02:45,400 --> 00:02:47,920
Speaker 2: of the wind if it is too a bit too crisp,

66
00:02:47,960 --> 00:02:49,960
Speaker 2: but no very excited to come down and explore some

67
00:02:50,000 --> 00:02:52,920
Speaker 2: of the great Sydney eats and yeah, do a little

68
00:02:52,919 --> 00:02:54,440
Speaker 2: bit more podcasting with you is here.

69
00:02:54,400 --> 00:02:56,280
Speaker 1: And we will have lots of cool photos for you

70
00:02:56,360 --> 00:02:59,799
Speaker 1: of the food haunts we visit, so stay tuned for that.

71
00:03:00,240 --> 00:03:02,640
Speaker 1: But we in our news this week there was an

72
00:03:02,720 --> 00:03:05,639
Speaker 1: article that came out that really took my interest and

73
00:03:05,720 --> 00:03:07,800
Speaker 1: when we had a chat about it, I think yours too,

74
00:03:07,880 --> 00:03:10,839
Speaker 1: because one of the things that we don't really talk

75
00:03:10,880 --> 00:03:14,600
Speaker 1: a lot about in nutrition is our period and the

76
00:03:14,600 --> 00:03:16,840
Speaker 1: menstrual cycle and the impact that has on our eating

77
00:03:16,840 --> 00:03:20,120
Speaker 1: behavior and our cravings and our hormones. Really it's a

78
00:03:20,120 --> 00:03:22,000
Speaker 1: bit surprising because so much of our work is with

79
00:03:22,040 --> 00:03:24,680
Speaker 1: women and we all have a monthly cycle that goes

80
00:03:24,720 --> 00:03:27,840
Speaker 1: with it. So we thought, given that a significant proportion

81
00:03:27,919 --> 00:03:30,600
Speaker 1: of our listeners are women, it makes perfect sense that

82
00:03:30,600 --> 00:03:32,600
Speaker 1: we perhaps talk a little bit more about it. And

83
00:03:32,960 --> 00:03:35,200
Speaker 1: when we take a closer look at the research around

84
00:03:35,200 --> 00:03:38,800
Speaker 1: the menstrual cycle and nutrition, there's actually quite a few

85
00:03:38,880 --> 00:03:42,400
Speaker 1: things that link to nutritional intake and the way we

86
00:03:42,600 --> 00:03:44,440
Speaker 1: eat and the way it can impact our symptoms like

87
00:03:44,520 --> 00:03:47,960
Speaker 1: cramping and cravings. And then of course you on your

88
00:03:47,960 --> 00:03:51,200
Speaker 1: own podcast, leand Ward Nutrition, which is also a top

89
00:03:51,280 --> 00:03:54,440
Speaker 1: rating podcast, so subscribe there if you haven't already. I

90
00:03:54,520 --> 00:03:56,600
Speaker 1: also saw that recently you actually had an expert on

91
00:03:56,600 --> 00:03:59,480
Speaker 1: who was talking about this area. So to kick us off,

92
00:03:59,600 --> 00:04:01,480
Speaker 1: what were the key things that came up in your

93
00:04:01,560 --> 00:04:04,640
Speaker 1: chat with her when it comes to the menstrual cycle

94
00:04:04,720 --> 00:04:05,960
Speaker 1: and what we eat.

95
00:04:06,280 --> 00:04:08,360
Speaker 2: So this is probably a little while ago now, I

96
00:04:08,440 --> 00:04:12,120
Speaker 2: think doctor Stacy Simms was probably I reckon close to

97
00:04:12,160 --> 00:04:14,480
Speaker 2: a year ago now, but the information is still as

98
00:04:14,520 --> 00:04:17,120
Speaker 2: relevant now. Doctor Stacy Simms is one of the i

99
00:04:17,120 --> 00:04:20,840
Speaker 2: would say world leading experts in the nutrition and female

100
00:04:20,839 --> 00:04:24,480
Speaker 2: physiology space, so she's really leading this research space. She's

101
00:04:24,480 --> 00:04:27,359
Speaker 2: based over in New Zealand in the space of females

102
00:04:27,400 --> 00:04:30,359
Speaker 2: and nutrition and their unique physiology. So she really looks

103
00:04:30,360 --> 00:04:33,200
Speaker 2: at how female athletes are performing because if you look

104
00:04:33,200 --> 00:04:35,960
Speaker 2: at all of the research and sports nutrition, ninety nine

105
00:04:36,000 --> 00:04:39,039
Speaker 2: percent of it SUSI is done on males, and females

106
00:04:39,120 --> 00:04:42,320
Speaker 2: have reproductive systems, we get periods, we have menstrual cycles,

107
00:04:42,320 --> 00:04:45,080
Speaker 2: we have hormones. So she really is a world leading

108
00:04:45,080 --> 00:04:48,960
Speaker 2: expert in this area. So if you listeners are wanting

109
00:04:49,000 --> 00:04:51,279
Speaker 2: to know more about this, I've got episodes thirty six

110
00:04:51,320 --> 00:04:54,240
Speaker 2: and thirty seven on my leand Ward Nutrition podcast, both

111
00:04:54,279 --> 00:04:56,840
Speaker 2: with doctor Stacy Sims. The first one is called Trained

112
00:04:56,920 --> 00:05:00,680
Speaker 2: Like a Girl, optimizing nutrition and training specifically for females,

113
00:05:00,839 --> 00:05:03,680
Speaker 2: and episode thirty seven is on tailoring your nutrition to

114
00:05:03,760 --> 00:05:07,760
Speaker 2: your unique female physiology. They are two of the highest

115
00:05:07,760 --> 00:05:10,800
Speaker 2: trending episodes on my podcast to date and for very

116
00:05:10,920 --> 00:05:13,800
Speaker 2: very very good reason. And I guess my biggest takeaway

117
00:05:13,839 --> 00:05:17,480
Speaker 2: is from chatting with doctor Stacey, We're really I used

118
00:05:17,520 --> 00:05:19,880
Speaker 2: to think, oh, you know, we shouldn't train during our periods,

119
00:05:19,960 --> 00:05:21,760
Speaker 2: or oh I feel awful during my period for those

120
00:05:21,800 --> 00:05:23,440
Speaker 2: couple of days, I'm just going to take it easy

121
00:05:23,480 --> 00:05:24,960
Speaker 2: from training. I'm just going to you know, in a

122
00:05:24,960 --> 00:05:26,440
Speaker 2: little bit more soul food or a little bit more

123
00:05:26,520 --> 00:05:29,440
Speaker 2: junk food. But knowing now what I do, it's more

124
00:05:30,000 --> 00:05:32,760
Speaker 2: the worst time of the month is not actually during mensis.

125
00:05:32,800 --> 00:05:35,400
Speaker 2: It's in the lead up to your period. So it's

126
00:05:35,680 --> 00:05:38,000
Speaker 2: during the mid to late loo to your phase, which

127
00:05:38,040 --> 00:05:41,159
Speaker 2: is about five to seven days before your period actually starts.

128
00:05:41,279 --> 00:05:44,160
Speaker 2: So most women feel worse in the week leading up

129
00:05:44,200 --> 00:05:47,000
Speaker 2: to their cycle than they actually do during their cycle,

130
00:05:47,120 --> 00:05:50,360
Speaker 2: and it's because progesterone and estrogen into play and they

131
00:05:50,400 --> 00:05:53,279
Speaker 2: cause a bit of metabolic havoc in our system SUSI.

132
00:05:53,440 --> 00:05:55,680
Speaker 2: So in those first couple of days leading up to

133
00:05:55,720 --> 00:05:58,760
Speaker 2: our period, our core temperature is raised, so we're a

134
00:05:58,760 --> 00:06:00,800
Speaker 2: lot hotter, we sweat a lot more. It can make

135
00:06:00,839 --> 00:06:02,880
Speaker 2: exercise a bit more difficult because we have a harder

136
00:06:02,880 --> 00:06:05,520
Speaker 2: time cooling our body. And if anyone's like me, I

137
00:06:05,600 --> 00:06:07,520
Speaker 2: sort of know my periods coming up because I'll wake

138
00:06:07,600 --> 00:06:08,719
Speaker 2: up in the middle of the night and have to

139
00:06:08,760 --> 00:06:10,840
Speaker 2: throw the blankets off or go and turn the fan

140
00:06:10,960 --> 00:06:12,640
Speaker 2: or the air conditioning on because I'm like, oh, I'm

141
00:06:12,640 --> 00:06:14,560
Speaker 2: just a bit hot at the moment, and that's sort

142
00:06:14,560 --> 00:06:16,960
Speaker 2: of one of the first indications for me that my

143
00:06:17,040 --> 00:06:19,719
Speaker 2: cycle is about to start. And also in terms of

144
00:06:19,760 --> 00:06:23,040
Speaker 2: females and training, we can't access stored carbo hydrate as

145
00:06:23,040 --> 00:06:25,320
Speaker 2: well in the days leading up to our cycle, which

146
00:06:25,360 --> 00:06:28,160
Speaker 2: makes it really hard to hit those higher intensity workouts,

147
00:06:28,160 --> 00:06:31,520
Speaker 2: all those big lifts. So istrogen and progesterone also have

148
00:06:31,600 --> 00:06:33,839
Speaker 2: a hard time during this week leading up to our

149
00:06:33,920 --> 00:06:37,120
Speaker 2: period crossing the blood brain barrier, which means that this

150
00:06:37,240 --> 00:06:41,800
Speaker 2: increases central nervous system fatigue, so things, particularly training, feel

151
00:06:41,839 --> 00:06:44,160
Speaker 2: a lot harder. So the worst time of the month

152
00:06:44,200 --> 00:06:46,960
Speaker 2: for most women is actually not while you're bleeding, it's

153
00:06:46,960 --> 00:06:49,839
Speaker 2: in the lead up to that. So doctor Sacy's got

154
00:06:49,920 --> 00:06:53,280
Speaker 2: quite a lot of recommendations in terms of nutrition and

155
00:06:53,360 --> 00:06:56,880
Speaker 2: also trying to reduce a lot of those symptoms related

156
00:06:56,920 --> 00:07:00,360
Speaker 2: to PMS. And in her book, which is called Raw,

157
00:07:00,520 --> 00:07:03,160
Speaker 2: which I highly recommend any female athlete, even if you're

158
00:07:03,160 --> 00:07:06,280
Speaker 2: not a quote unquote athlete, even if you just really

159
00:07:06,440 --> 00:07:09,800
Speaker 2: like exercise, in order to optimize your own personal exercise

160
00:07:09,840 --> 00:07:13,480
Speaker 2: performance to your menstrual cycle, I'd highly recommend getting doctor

161
00:07:13,520 --> 00:07:16,480
Speaker 2: Stacy's book Raw, And in that she talks about having

162
00:07:16,560 --> 00:07:18,640
Speaker 2: a bit of an action plan for your period. So

163
00:07:18,720 --> 00:07:21,280
Speaker 2: she mentions taking for about a week leading up to

164
00:07:21,560 --> 00:07:24,760
Speaker 2: your period, starting two hundred and fifty milligrams of magnesium,

165
00:07:24,880 --> 00:07:28,080
Speaker 2: forty five milligrams of zinc, eighty milligrams of baby aspirin,

166
00:07:28,160 --> 00:07:30,880
Speaker 2: and a gram of amiga three fatty acids, all of

167
00:07:30,920 --> 00:07:33,640
Speaker 2: that in a week leading up to your cycle. So

168
00:07:33,880 --> 00:07:35,400
Speaker 2: I know a lot of our listeners, just like you

169
00:07:35,440 --> 00:07:38,320
Speaker 2: and I, Susie, are more holistic, health based. We want

170
00:07:38,320 --> 00:07:41,280
Speaker 2: to try the food first option, So definitely just take

171
00:07:41,360 --> 00:07:43,200
Speaker 2: some PA at all, some aspirin that really helps with

172
00:07:43,240 --> 00:07:46,280
Speaker 2: the pain and the inflammatory response, because our period is

173
00:07:46,320 --> 00:07:48,680
Speaker 2: an inflammatory response, and what we want to do in

174
00:07:48,800 --> 00:07:51,440
Speaker 2: order to reduce the symptoms and the PMS is really

175
00:07:51,480 --> 00:07:54,560
Speaker 2: to reduce the inflammation. So focus on foods that are

176
00:07:54,640 --> 00:07:58,120
Speaker 2: rich in zinc, magnesium and amiga three's so, Susie, I'm

177
00:07:58,120 --> 00:08:03,160
Speaker 2: thinking meet salmon, shellfish, legumes, nuts, seeds, dark chocolate, dairy

178
00:08:03,200 --> 00:08:05,320
Speaker 2: and whole grains, and also eggs are really really good

179
00:08:05,360 --> 00:08:07,920
Speaker 2: as well, So load up your diet with those sorts

180
00:08:07,920 --> 00:08:10,000
Speaker 2: of foods in the week leading up to your period,

181
00:08:10,160 --> 00:08:11,840
Speaker 2: and I think a lot of people will find that

182
00:08:11,880 --> 00:08:15,360
Speaker 2: their PMS symptoms and the actual period cramping itself can

183
00:08:15,440 --> 00:08:20,400
Speaker 2: actually become quite significantly reduced. These strategies can take about

184
00:08:20,480 --> 00:08:23,800
Speaker 2: three cycles to really see the full effects of them.

185
00:08:23,840 --> 00:08:25,120
Speaker 2: Put it that way, so you might not see the

186
00:08:25,120 --> 00:08:28,480
Speaker 2: full effect within that cycle. Give it a couple of months,

187
00:08:28,560 --> 00:08:30,480
Speaker 2: and I really do hope that things settle down for

188
00:08:30,520 --> 00:08:31,240
Speaker 2: a lot of ladies.

189
00:08:31,920 --> 00:08:35,120
Speaker 1: And I think it really also depends on how your

190
00:08:35,160 --> 00:08:39,280
Speaker 1: experience of PMS is, because there's definitely people who really

191
00:08:39,480 --> 00:08:42,520
Speaker 1: experience extreme symptoms and are probably listening to this and

192
00:08:42,559 --> 00:08:45,920
Speaker 1: thinking I am absolutely going to try that, because everyone

193
00:08:46,000 --> 00:08:47,760
Speaker 1: is so different. I think the thing that has always

194
00:08:47,800 --> 00:08:49,880
Speaker 1: stood out to me of the research around the menstrual

195
00:08:49,920 --> 00:08:54,120
Speaker 1: cycle is the fact that there is an increased calorie

196
00:08:54,360 --> 00:08:57,880
Speaker 1: requirement about three hundred calories, about a thousand killer jeels

197
00:08:57,920 --> 00:09:01,240
Speaker 1: extra that you require in that week or so before.

198
00:09:01,440 --> 00:09:04,319
Speaker 1: So when we say that we're suddenly very very hungry

199
00:09:04,440 --> 00:09:07,320
Speaker 1: or craving things, there's actually a physiological base to that.

200
00:09:07,679 --> 00:09:09,400
Speaker 1: So when you might be feeling all of a sudden

201
00:09:09,440 --> 00:09:11,560
Speaker 1: like you just cannot get enough food, or you're really

202
00:09:11,559 --> 00:09:14,880
Speaker 1: craving carbohydrate, or it might translate into a craving for chocolate,

203
00:09:15,240 --> 00:09:18,080
Speaker 1: there is some scientific rationale for that. And so a

204
00:09:18,679 --> 00:09:21,800
Speaker 1: rationale or something I'll talk to clients about is, you know,

205
00:09:22,000 --> 00:09:23,439
Speaker 1: I'm not giving you permission to go and eat a

206
00:09:23,440 --> 00:09:25,560
Speaker 1: block or chocolate. What I'm saying is that that desire

207
00:09:25,600 --> 00:09:28,040
Speaker 1: to eat is real. The body does need extra calories.

208
00:09:28,080 --> 00:09:30,160
Speaker 1: It's definitely not a time to be overly restrictive with

209
00:09:30,200 --> 00:09:32,640
Speaker 1: your diet. And if you are just trying to control

210
00:09:32,720 --> 00:09:34,840
Speaker 1: calories and not have a complete blowout that makes you

211
00:09:34,880 --> 00:09:38,080
Speaker 1: feel worse, you know, indulge, but by a portion control treat,

212
00:09:38,160 --> 00:09:41,040
Speaker 1: so by yourself an individual chocolate or an individual ice

213
00:09:41,080 --> 00:09:44,240
Speaker 1: cream to satisfy that craving, or even better, you know,

214
00:09:44,320 --> 00:09:46,439
Speaker 1: use some whole grain toast with peanut butter and banana,

215
00:09:46,480 --> 00:09:48,880
Speaker 1: so you're getting all the nutritional benefits we've spoken about

216
00:09:48,880 --> 00:09:51,840
Speaker 1: with nutrients like zinc and magnesium and whole grains in

217
00:09:51,920 --> 00:09:55,080
Speaker 1: something that's still sweet. So absolutely don't be too hard

218
00:09:55,120 --> 00:09:57,000
Speaker 1: on yourself when it comes to eating a little bit

219
00:09:57,000 --> 00:10:00,160
Speaker 1: more in that period of time. Pardon the pun, but

220
00:10:00,200 --> 00:10:02,840
Speaker 1: I think the interesting thing about that supplementary cycle that

221
00:10:02,880 --> 00:10:06,400
Speaker 1: I find taking from the research is that just be

222
00:10:06,480 --> 00:10:09,800
Speaker 1: mindful that sometimes that load of magnesium can make bloating

223
00:10:09,960 --> 00:10:12,480
Speaker 1: a little bit worse if you're sensitive to it. So

224
00:10:12,520 --> 00:10:15,839
Speaker 1: if you're someone who has that symptom and sometimes is

225
00:10:15,880 --> 00:10:17,760
Speaker 1: a bit sensitive on the tummy, I would just grade

226
00:10:17,760 --> 00:10:19,520
Speaker 1: that up quite gently, because I've had a few people

227
00:10:19,520 --> 00:10:23,480
Speaker 1: who've added a lot of magnesium into their diet because

228
00:10:23,559 --> 00:10:26,160
Speaker 1: they had felt that it's better for muscle cramps or

229
00:10:26,200 --> 00:10:28,440
Speaker 1: for sleep, and then they've had like really irritable bower

230
00:10:28,520 --> 00:10:31,760
Speaker 1: symptoms of almost diarrhea and unsettled tummy. So I would

231
00:10:31,840 --> 00:10:34,520
Speaker 1: just grate up and be a bit careful with magnesium supplementation,

232
00:10:35,000 --> 00:10:36,720
Speaker 1: and you know, the whole foods like we know the

233
00:10:36,800 --> 00:10:39,680
Speaker 1: leafy greens. Want another trick with the fluid retention that

234
00:10:39,679 --> 00:10:41,959
Speaker 1: we all get. And I know myself, I'll look in

235
00:10:42,000 --> 00:10:43,960
Speaker 1: the mirror, I put my clothes on, and I'll feel like,

236
00:10:44,040 --> 00:10:46,320
Speaker 1: oh god, I'm feeling like heavy, and then sure enough

237
00:10:46,320 --> 00:10:48,080
Speaker 1: my period or come like a day or two later.

238
00:10:48,280 --> 00:10:50,000
Speaker 1: So I reckon it's about a one or two kilo

239
00:10:50,120 --> 00:10:52,880
Speaker 1: fluid load. But a little trick nutritionally that I often

240
00:10:53,000 --> 00:10:55,520
Speaker 1: use is just a really rich veggie juice like a

241
00:10:55,520 --> 00:10:59,359
Speaker 1: beet root, celery carrot. That incredibly high load of potassium

242
00:10:59,440 --> 00:11:01,760
Speaker 1: that comes from soups and veggie juices will help to

243
00:11:01,840 --> 00:11:03,760
Speaker 1: rid that fluid and just make you feel a little

244
00:11:03,800 --> 00:11:05,880
Speaker 1: bit lighter, particularly if you try to get ready for

245
00:11:05,920 --> 00:11:08,200
Speaker 1: an event and you don't want to be feeling so heavy.

246
00:11:08,800 --> 00:11:10,920
Speaker 1: A veggie juice or veggie soup that few days before

247
00:11:10,960 --> 00:11:13,600
Speaker 1: would help to rid that extra fluid, whereas, of course,

248
00:11:13,640 --> 00:11:16,719
Speaker 1: indulging on salty food from takeaway or foods we buy

249
00:11:16,720 --> 00:11:18,720
Speaker 1: away from the home would actually make it much worse.

250
00:11:19,600 --> 00:11:21,920
Speaker 2: Yeah, and good point with the magnesium as well, you know,

251
00:11:21,960 --> 00:11:23,839
Speaker 2: and a lot of people do, and I don't generally

252
00:11:23,880 --> 00:11:26,200
Speaker 2: recommend this. It's definitely not a long term, I guess

253
00:11:26,240 --> 00:11:28,319
Speaker 2: approach for constipation, but a lot of people do take

254
00:11:28,360 --> 00:11:31,000
Speaker 2: high doses of magnesium to get their bows going, So

255
00:11:31,080 --> 00:11:33,679
Speaker 2: I really do think food first. And if you are

256
00:11:33,720 --> 00:11:37,120
Speaker 2: going to try this supplementary protocol that doctor Stacy Simms recommends,

257
00:11:37,360 --> 00:11:40,080
Speaker 2: absolutely touch base with your healthcare professional. I probably should

258
00:11:40,080 --> 00:11:43,160
Speaker 2: have mentioned that previously, particularly if you are taking other

259
00:11:43,200 --> 00:11:46,120
Speaker 2: types of medications as well, because as we know, medications

260
00:11:46,160 --> 00:11:49,280
Speaker 2: and even natural herbal supplements can absolutely interact with one

261
00:11:49,280 --> 00:11:51,640
Speaker 2: another as well, So please please touch base with your

262
00:11:51,640 --> 00:11:54,560
Speaker 2: healthcare professionals. And good point that you made, ZUZI about

263
00:11:54,600 --> 00:11:57,320
Speaker 2: the extra calorie load that most females make. I think

264
00:11:57,360 --> 00:11:59,640
Speaker 2: the research has actually recently pulled it back down a

265
00:11:59,640 --> 00:12:02,199
Speaker 2: little bit. It's sort of about one hundred and twenty

266
00:12:02,440 --> 00:12:04,840
Speaker 2: calories up to about sort of two hundred. I wouldn't

267
00:12:04,840 --> 00:12:07,440
Speaker 2: really say for most females it's as high as three hundred,

268
00:12:07,559 --> 00:12:09,880
Speaker 2: so just bear that in mind depending on how tall

269
00:12:09,920 --> 00:12:12,040
Speaker 2: you are, how active you are, and your body size

270
00:12:12,040 --> 00:12:14,080
Speaker 2: as well. You know, it's not one size fits all,

271
00:12:14,160 --> 00:12:16,520
Speaker 2: So great point about the extra calories Susie, But I

272
00:12:16,559 --> 00:12:18,679
Speaker 2: think for listeners at home, it really does depend on

273
00:12:18,760 --> 00:12:20,760
Speaker 2: your own body size and shape as well.

274
00:12:21,160 --> 00:12:23,240
Speaker 1: And of course everyone's so different, aren't they. You know,

275
00:12:23,280 --> 00:12:25,040
Speaker 1: sometimes I don't realize I'm going to get my period

276
00:12:25,120 --> 00:12:27,559
Speaker 1: until my husband tells me I'm acting like a complete psychopath,

277
00:12:27,840 --> 00:12:30,240
Speaker 1: and then again it's sure enough two days later. So

278
00:12:30,480 --> 00:12:32,920
Speaker 1: I think, you know, you can take that information and

279
00:12:33,000 --> 00:12:35,720
Speaker 1: apply it to your own experience, and you may experience

280
00:12:35,800 --> 00:12:38,240
Speaker 1: quite bad crampings when you're actually having your cycle, and

281
00:12:38,280 --> 00:12:40,959
Speaker 1: so some of those tips may be particularly beneficial there,

282
00:12:41,080 --> 00:12:43,520
Speaker 1: or you may really feel the fluid retention. So it's

283
00:12:43,559 --> 00:12:47,800
Speaker 1: absolutely taking some of these principles to make that period

284
00:12:47,320 --> 00:12:50,000
Speaker 1: of the month a little bit easier.

285
00:12:50,320 --> 00:12:54,160
Speaker 2: I like that point, and also gesturing to normalize what

286
00:12:54,360 --> 00:12:56,480
Speaker 2: is normal. I actually did a wonderful episode not to

287
00:12:56,520 --> 00:12:58,599
Speaker 2: plug my own podcast again Zoozy, but I'm going to

288
00:12:58,960 --> 00:13:01,520
Speaker 2: episode ninety on the Lee and World Nutrition podcast was

289
00:13:01,559 --> 00:13:05,800
Speaker 2: all about endometriosis. So knowing what normal actually is if

290
00:13:05,840 --> 00:13:08,240
Speaker 2: your flow is so heavy that you need to put

291
00:13:08,280 --> 00:13:10,560
Speaker 2: a towel down when you sit down, or you're changing

292
00:13:10,559 --> 00:13:13,640
Speaker 2: your tampon every hour, or you're a nemic because of

293
00:13:13,679 --> 00:13:16,480
Speaker 2: how heavy your flow is. Those sorts of things aren't

294
00:13:16,480 --> 00:13:18,920
Speaker 2: what we would consider normal. So absolutely do go and

295
00:13:18,960 --> 00:13:21,880
Speaker 2: see your GP. If you have significant amounts of pain,

296
00:13:21,880 --> 00:13:23,199
Speaker 2: I mean, you can pop a paneto or put a

297
00:13:23,200 --> 00:13:25,880
Speaker 2: little heatback on. But if you're lying in bed, you've

298
00:13:25,880 --> 00:13:27,920
Speaker 2: got to call in sick to work. If you're vomiting,

299
00:13:28,000 --> 00:13:30,040
Speaker 2: if you're cold, up in a ball on the bathroom

300
00:13:30,080 --> 00:13:33,160
Speaker 2: floor and you can't move because of the pain, that's

301
00:13:33,320 --> 00:13:36,320
Speaker 2: not normal. That's not normal PMS or normal period pain

302
00:13:36,400 --> 00:13:38,440
Speaker 2: for most people. So I would absolutely encourage you to

303
00:13:38,480 --> 00:13:41,440
Speaker 2: go and have a chat with your healthcare professional about

304
00:13:41,440 --> 00:13:45,400
Speaker 2: potentially other conditions such as endemetriosis or PCOS or something

305
00:13:45,480 --> 00:13:47,840
Speaker 2: like that. So we really want to normalize what normal

306
00:13:47,840 --> 00:13:50,120
Speaker 2: actually is, don't we, Susie one hundred percent.

307
00:13:50,200 --> 00:13:52,559
Speaker 1: But you're absolutely right in terms of the blood loss,

308
00:13:52,559 --> 00:13:56,000
Speaker 1: because at least twenty five percent of Australian women will

309
00:13:56,040 --> 00:13:58,680
Speaker 1: have low iron stores. Now, low iron makes you feel

310
00:13:58,679 --> 00:14:00,680
Speaker 1: like you've been hit by a bus. And I cannot

311
00:14:00,720 --> 00:14:03,840
Speaker 1: tell you how many of my female clients they'll describe

312
00:14:03,920 --> 00:14:06,160
Speaker 1: being really fatigued. If you ask them about their periods,

313
00:14:06,200 --> 00:14:08,920
Speaker 1: they will say, yes, they have quite heavy periods, And

314
00:14:09,000 --> 00:14:11,199
Speaker 1: sure enough, you know their iron so low they're often

315
00:14:11,240 --> 00:14:15,480
Speaker 1: needing a whole infusion, So pay attention to that because

316
00:14:15,840 --> 00:14:18,360
Speaker 1: it can be a real indicator that you need to

317
00:14:18,360 --> 00:14:22,640
Speaker 1: have your levels checked. That extreme fatigue where you wake

318
00:14:22,720 --> 00:14:24,400
Speaker 1: up in the morning feel like you haven't slept, and

319
00:14:24,440 --> 00:14:26,920
Speaker 1: yet you're still bleeding heavily each month, this is a

320
00:14:26,960 --> 00:14:30,120
Speaker 1: side I would definitely be getting your iron checked absolutely.

321
00:14:30,200 --> 00:14:33,360
Speaker 2: So if anything doesn't feel normal or is debilitating, or

322
00:14:33,480 --> 00:14:36,080
Speaker 2: is making you call in sick for work regularly, or

323
00:14:36,200 --> 00:14:38,280
Speaker 2: if you're chatting to your girlfriends and you're you know,

324
00:14:38,360 --> 00:14:41,040
Speaker 2: completely different to some of the symptoms they're feely, it's

325
00:14:41,040 --> 00:14:42,800
Speaker 2: probably just best for you to go and touch base

326
00:14:42,800 --> 00:14:44,760
Speaker 2: with your doctor as well, just to get everything checked

327
00:14:44,800 --> 00:14:47,520
Speaker 2: out and make sure that your normal is actually normal

328
00:14:47,520 --> 00:14:47,760
Speaker 2: as well.

329
00:14:47,800 --> 00:14:48,480
Speaker 1: One ndred percent.

330
00:14:49,200 --> 00:14:52,240
Speaker 2: So I hope listeners that these tips make your monthly

331
00:14:52,280 --> 00:14:54,960
Speaker 2: cycle a little bit easier to deal with. Being females,

332
00:14:55,000 --> 00:14:57,520
Speaker 2: it's you know, Susie, and I can relate. It's hard

333
00:14:57,600 --> 00:15:00,560
Speaker 2: some months, isn't it's Susie. But I guess talking about

334
00:15:00,560 --> 00:15:03,720
Speaker 2: the PMS and the period cravings brings us to our

335
00:15:03,720 --> 00:15:06,440
Speaker 2: little clinic case study of the week, which is all

336
00:15:06,480 --> 00:15:09,440
Speaker 2: about treats I mean, we talk about treats a lot.

337
00:15:09,520 --> 00:15:11,560
Speaker 2: I personally call them soul foods, sousie. We can call

338
00:15:11,560 --> 00:15:13,280
Speaker 2: them treats, we can call them junk foods, we can

339
00:15:13,320 --> 00:15:15,680
Speaker 2: call them overly processed foods, whatever you want to call them.

340
00:15:16,000 --> 00:15:18,640
Speaker 2: The question is how many is too many? Like what

341
00:15:18,800 --> 00:15:20,840
Speaker 2: is a treat? How do we define a treat? And

342
00:15:20,880 --> 00:15:24,120
Speaker 2: how often should we be indulging or eating these treats.

343
00:15:24,720 --> 00:15:28,120
Speaker 1: You hear it so often because people are constantly looking

344
00:15:28,320 --> 00:15:31,680
Speaker 1: for a reason to reward themselves. You know, let's be honest.

345
00:15:31,760 --> 00:15:33,560
Speaker 1: Life is hard, the days are long, and we get

346
00:15:33,560 --> 00:15:34,760
Speaker 1: to the end of the day and we feel like

347
00:15:34,800 --> 00:15:37,680
Speaker 1: we just deserve something to get us through, and inevitably

348
00:15:37,720 --> 00:15:40,080
Speaker 1: that's you know, as you said, described as junk food

349
00:15:40,160 --> 00:15:43,280
Speaker 1: or discretionary foods, which are basically foods that are not

350
00:15:43,320 --> 00:15:45,760
Speaker 1: giving us a lot of key nutrients to be considered

351
00:15:45,840 --> 00:15:48,080
Speaker 1: core foods, but a lot of pleasure. So it might

352
00:15:48,080 --> 00:15:50,480
Speaker 1: be your chocolate or your ice cream, or your bake goods,

353
00:15:50,520 --> 00:15:54,600
Speaker 1: or your biscuits or yourny even But I hear it

354
00:15:54,640 --> 00:15:57,400
Speaker 1: talked all the time with kids because I think there's

355
00:15:57,400 --> 00:16:00,720
Speaker 1: a whole generation of parents, myself included, and we use

356
00:16:00,840 --> 00:16:05,560
Speaker 1: treats to guide behavior. We're lucky in this generation where

357
00:16:05,600 --> 00:16:08,280
Speaker 1: we have the means and opportunities to be constantly giving

358
00:16:08,280 --> 00:16:10,240
Speaker 1: our kids lovely things. So you go to the coffee

359
00:16:10,240 --> 00:16:12,040
Speaker 1: shop and then you give the kids a treat of

360
00:16:12,040 --> 00:16:14,640
Speaker 1: banana bread. And then that's not once a week though,

361
00:16:14,680 --> 00:16:16,240
Speaker 1: which was the case when I grew up, and you

362
00:16:16,320 --> 00:16:18,360
Speaker 1: might have takeaway once a week in a very occasional

363
00:16:18,400 --> 00:16:22,120
Speaker 1: block of cabris. Now it's daily. Absolutely, it's a daily

364
00:16:22,160 --> 00:16:24,880
Speaker 1: thing that kids are often having treats, and sometimes multiple

365
00:16:24,880 --> 00:16:26,400
Speaker 1: times through the day because they might have a treat

366
00:16:26,400 --> 00:16:28,640
Speaker 1: at school, and then there might be someone's birthday, so

367
00:16:28,680 --> 00:16:31,120
Speaker 1: someone's brought cup cakes for them, and then their mums

368
00:16:31,120 --> 00:16:32,680
Speaker 1: put a treat in the lunch box because you want

369
00:16:32,680 --> 00:16:35,000
Speaker 1: to be a great mum. And then of course at

370
00:16:35,000 --> 00:16:36,800
Speaker 1: the end of the day they're expecting a treat because

371
00:16:36,840 --> 00:16:39,360
Speaker 1: they think that they have dessert. So I think that

372
00:16:39,400 --> 00:16:41,280
Speaker 1: it's good for us to bring out into the open

373
00:16:41,280 --> 00:16:43,760
Speaker 1: a bit of a discussion around it. So let's go

374
00:16:43,800 --> 00:16:47,400
Speaker 1: from the science first. If we model a diet and

375
00:16:47,480 --> 00:16:49,400
Speaker 1: put in all the key foods you need on a

376
00:16:49,480 --> 00:16:52,640
Speaker 1: daily basis to tick your nutrient boxes, we say you're

377
00:16:52,640 --> 00:16:56,480
Speaker 1: consuming a calorie load fifteen hundred calories. In my experience,

378
00:16:56,520 --> 00:16:59,040
Speaker 1: there's usually a couple of hundred calories left to play

379
00:16:59,080 --> 00:17:01,760
Speaker 1: with if you're doing your activity. So the way I

380
00:17:01,800 --> 00:17:03,840
Speaker 1: work with my own clients is I sort of factor

381
00:17:03,920 --> 00:17:07,160
Speaker 1: in about one hundred maybe one hundred and fifty calories

382
00:17:07,200 --> 00:17:10,560
Speaker 1: of something each day that people can factor in. So

383
00:17:10,600 --> 00:17:12,880
Speaker 1: if they love nothing more than a glass of wine, great,

384
00:17:12,960 --> 00:17:15,840
Speaker 1: If they want a couple of squares a row of chocolate,

385
00:17:16,320 --> 00:17:18,400
Speaker 1: you know, a portion control ice cream, I can fit

386
00:17:18,480 --> 00:17:22,359
Speaker 1: that into their nutritional profile. But the biggest issue I

387
00:17:22,400 --> 00:17:25,560
Speaker 1: see lean and the reason this doesn't work is that

388
00:17:25,680 --> 00:17:29,280
Speaker 1: my definition of what a portion treat is is very

389
00:17:29,320 --> 00:17:33,159
Speaker 1: different to how it's often perceived. So a portion of

390
00:17:33,240 --> 00:17:38,240
Speaker 1: chocolate is twenty grands. Now that is a fretto. It's

391
00:17:38,320 --> 00:17:41,159
Speaker 1: not a row even of chocolate. It's a fretto. What

392
00:17:41,320 --> 00:17:44,119
Speaker 1: happens is people blow their treats out and what is

393
00:17:44,160 --> 00:17:46,800
Speaker 1: one hundred mili of wine very quickly becomes two hundred

394
00:17:46,800 --> 00:17:49,240
Speaker 1: and fifty. So over time we get used to having

395
00:17:49,280 --> 00:17:51,000
Speaker 1: more and more, and then all of a sudden we're

396
00:17:51,000 --> 00:17:53,800
Speaker 1: having extras of two three, four hundred calories every day.

397
00:17:54,040 --> 00:17:55,160
Speaker 1: And that's where we go wrong.

398
00:17:55,640 --> 00:17:58,240
Speaker 2: Absolutely, and even as you're mentioning the kids treats. I

399
00:17:58,240 --> 00:17:59,760
Speaker 2: had a coffee with a good girl friend the other

400
00:17:59,840 --> 00:18:02,960
Speaker 2: day and she brought her little one who's about a toddler,

401
00:18:03,200 --> 00:18:05,600
Speaker 2: and we ordered coffees and the toddler got a baby Chino,

402
00:18:05,840 --> 00:18:07,520
Speaker 2: and the baby Chino came and it was, you know,

403
00:18:07,600 --> 00:18:09,159
Speaker 2: tiny as it is, with a little shake of the

404
00:18:09,240 --> 00:18:11,640
Speaker 2: chocolate powder on top, and it came with two marshmallows.

405
00:18:11,720 --> 00:18:14,719
Speaker 2: And I just remember thinking even that, like you just

406
00:18:14,800 --> 00:18:16,560
Speaker 2: used to be a baby Chino. But now I've been

407
00:18:16,560 --> 00:18:18,440
Speaker 2: out to coffee shops with friends and the baby Chino

408
00:18:18,520 --> 00:18:20,320
Speaker 2: comes with one or two chocolate freckles, or it comes

409
00:18:20,320 --> 00:18:22,600
Speaker 2: with a couple of marshmallows. Even that is a treat

410
00:18:22,640 --> 00:18:24,840
Speaker 2: in itself, which I think a lot of parents don't realize.

411
00:18:24,880 --> 00:18:26,760
Speaker 2: And then they go and order the kid a treat

412
00:18:26,800 --> 00:18:28,320
Speaker 2: as well, so it's a bit of banana bread or

413
00:18:28,320 --> 00:18:29,840
Speaker 2: a muffin or you know, something else on.

414
00:18:29,800 --> 00:18:30,119
Speaker 1: Top of that.

415
00:18:30,160 --> 00:18:32,320
Speaker 2: So they've actually had two treats in the one sitting

416
00:18:32,640 --> 00:18:34,720
Speaker 2: forgetting that. You know a lot of times baby Chinos

417
00:18:34,760 --> 00:18:36,560
Speaker 2: come with their own little treats as well. It's no

418
00:18:36,600 --> 00:18:39,080
Speaker 2: longer just a baby tchino these days, is it? So

419
00:18:39,400 --> 00:18:40,919
Speaker 2: all of those little things add up.

420
00:18:41,200 --> 00:18:42,840
Speaker 1: And we all think that when we have our own kids,

421
00:18:42,880 --> 00:18:44,680
Speaker 1: we're not going to give them the marshmallow or the freckle.

422
00:18:44,920 --> 00:18:47,040
Speaker 1: Let me tell you, you keep the lollies in the

423
00:18:47,040 --> 00:18:48,880
Speaker 1: car to keep them on track those kids, So it's

424
00:18:48,880 --> 00:18:51,600
Speaker 1: easier in theory, let me tell you. But you're absolutely right.

425
00:18:51,640 --> 00:18:53,840
Speaker 1: The biggest issue I see with kids treats is the

426
00:18:53,920 --> 00:18:57,960
Speaker 1: size in the coffee shops. Generally they're not kids start portioned.

427
00:18:57,960 --> 00:18:59,960
Speaker 1: Sometimes they are. Sometimes you see like a mini cupcake,

428
00:19:00,200 --> 00:19:02,280
Speaker 1: but you're right, often the mini cupcakes got lollies on

429
00:19:02,320 --> 00:19:04,320
Speaker 1: top as well, or they have a big sort of

430
00:19:04,320 --> 00:19:06,639
Speaker 1: smarty cookie, or they have a whole piece of banana bread.

431
00:19:07,000 --> 00:19:09,000
Speaker 1: So you know, a two year old treat is like

432
00:19:09,040 --> 00:19:12,600
Speaker 1: you said, one freckle, it's not, you know, multiple things.

433
00:19:12,600 --> 00:19:15,400
Speaker 1: So I think as parents just becoming aware of how

434
00:19:15,440 --> 00:19:18,280
Speaker 1: often these little extras are slipping in, and that's where

435
00:19:18,280 --> 00:19:21,720
Speaker 1: there's good opportunity to create that healthier kind of treat,

436
00:19:21,760 --> 00:19:24,560
Speaker 1: whether it's making your own frozen yogurt on a stick

437
00:19:24,600 --> 00:19:26,440
Speaker 1: that you can throw some berries and maybe a few

438
00:19:26,520 --> 00:19:29,239
Speaker 1: chopp chips in, or making a healthier banana bread at

439
00:19:29,240 --> 00:19:31,800
Speaker 1: home that you can incorporate some extra veggies into. But

440
00:19:31,920 --> 00:19:34,720
Speaker 1: the portions for little kids need to be really small.

441
00:19:35,040 --> 00:19:37,560
Speaker 1: So when, for example, I'm packing lunches for my kids

442
00:19:37,560 --> 00:19:40,239
Speaker 1: who are five, I never put a whole packet of

443
00:19:40,280 --> 00:19:43,439
Speaker 1: biscuits or crackers into their lunch box. I put a

444
00:19:43,440 --> 00:19:46,120
Speaker 1: few out of the packet because they're five, they don't

445
00:19:46,160 --> 00:19:48,120
Speaker 1: need the whole packet, like that's perhaps for a ten

446
00:19:48,200 --> 00:19:50,480
Speaker 1: year old child. So I think just constantly coming back

447
00:19:50,720 --> 00:19:54,240
Speaker 1: to smaller portions, or another trick for adults may be

448
00:19:54,840 --> 00:19:56,760
Speaker 1: to limit the number of days you have it. So

449
00:19:56,880 --> 00:19:58,960
Speaker 1: rather than say, try and limit yourself to one hundred

450
00:19:59,000 --> 00:20:01,320
Speaker 1: mili of wine each night, maybe you better to go

451
00:20:01,359 --> 00:20:03,119
Speaker 1: three or four days with not much. So when it

452
00:20:03,160 --> 00:20:04,960
Speaker 1: comes to the weekend where we all are going to

453
00:20:05,000 --> 00:20:07,720
Speaker 1: have way too many treats, then you've sort of buffered

454
00:20:07,760 --> 00:20:11,160
Speaker 1: yourself from a calorie perspective, because portion is generally where

455
00:20:11,160 --> 00:20:11,760
Speaker 1: it goes wrong.

456
00:20:12,840 --> 00:20:14,880
Speaker 2: Absolutely, And there is sort of a concept known as

457
00:20:15,240 --> 00:20:17,960
Speaker 2: what is it calorie cycling or carb cycling, even sort

458
00:20:17,960 --> 00:20:19,959
Speaker 2: of within the fitness space, where you can cycle your

459
00:20:20,000 --> 00:20:22,359
Speaker 2: calories low some days during the week and then higher

460
00:20:22,400 --> 00:20:25,400
Speaker 2: on the weekends. That you're averaging out whatever calorie load

461
00:20:25,440 --> 00:20:27,280
Speaker 2: that is, whether it makes you at a deficit or

462
00:20:27,320 --> 00:20:29,639
Speaker 2: at maintenance at the end of the week, pulling yourself

463
00:20:29,680 --> 00:20:31,760
Speaker 2: down during the week and then increasing on the weekend

464
00:20:31,800 --> 00:20:33,439
Speaker 2: to have a bit more of a buffer, as you

465
00:20:33,480 --> 00:20:35,600
Speaker 2: mentioned for our exo snacks and our soul foods.

466
00:20:35,760 --> 00:20:37,600
Speaker 1: But that also when we're talking about the kids.

467
00:20:37,600 --> 00:20:39,720
Speaker 2: I know we're jumping between kids and adults here, but

468
00:20:39,840 --> 00:20:42,159
Speaker 2: I have a lot of friends who will homemake treats

469
00:20:42,160 --> 00:20:43,919
Speaker 2: for their kids, which I think is wonderful. You know,

470
00:20:43,960 --> 00:20:46,560
Speaker 2: you know what goes into it. But a homemade muffin,

471
00:20:46,600 --> 00:20:48,119
Speaker 2: in the size of a muffin that you're going to

472
00:20:48,119 --> 00:20:50,640
Speaker 2: give a three four five year old is still two

473
00:20:50,840 --> 00:20:53,359
Speaker 2: larger portions because homemade treats are still you know, they

474
00:20:53,400 --> 00:20:55,840
Speaker 2: might have mashed bananas in there instead of sugar, they

475
00:20:55,840 --> 00:20:57,960
Speaker 2: still have natural amounts of sugar in there. Even if

476
00:20:57,960 --> 00:21:01,119
Speaker 2: you're using half the amount of sugar or something like that,

477
00:21:01,160 --> 00:21:03,840
Speaker 2: it's still quite a lot of I would still call

478
00:21:03,880 --> 00:21:05,520
Speaker 2: it a treat. I would still call a homemade treat

479
00:21:05,560 --> 00:21:05,880
Speaker 2: a treat.

480
00:21:05,920 --> 00:21:06,520
Speaker 1: Put it that way.

481
00:21:06,640 --> 00:21:08,960
Speaker 2: And growing up, I was very fortunate to have a

482
00:21:09,040 --> 00:21:11,240
Speaker 2: mum who was very very interested in nutrition and health,

483
00:21:11,280 --> 00:21:13,480
Speaker 2: and we were lucky if we got a homemade treat

484
00:21:13,520 --> 00:21:15,399
Speaker 2: once a week. We would never ever get something like

485
00:21:15,400 --> 00:21:17,679
Speaker 2: a bought muffin from a cafe ever. But even if

486
00:21:17,720 --> 00:21:19,240
Speaker 2: we got a homemade treat, it was once or twice

487
00:21:19,240 --> 00:21:21,200
Speaker 2: a week. She'd make up twelve muffins and she'd freeze

488
00:21:21,200 --> 00:21:23,359
Speaker 2: the rest. So the twelve muffins that she made between

489
00:21:23,359 --> 00:21:25,320
Speaker 2: me and my sister and my brother would last us,

490
00:21:25,320 --> 00:21:27,200
Speaker 2: you know, close to a month or something like that.

491
00:21:27,280 --> 00:21:29,119
Speaker 2: So we were lucky if we got, yeah, a homemade

492
00:21:29,200 --> 00:21:31,280
Speaker 2: muffin or a homemade piece of banana bread or something

493
00:21:31,320 --> 00:21:33,199
Speaker 2: in our lunch box once or twice a week. So

494
00:21:33,240 --> 00:21:35,560
Speaker 2: I think even the frequency of the homemade treats that

495
00:21:35,640 --> 00:21:38,120
Speaker 2: a lot of parents are putting in their kids' lunchboxes,

496
00:21:38,560 --> 00:21:40,760
Speaker 2: the size of them and the frequency probably needs to

497
00:21:40,800 --> 00:21:43,640
Speaker 2: be reduced as well, because the rise of childhood obesity

498
00:21:43,720 --> 00:21:46,320
Speaker 2: and overweighting kids, and even the amount of children being

499
00:21:46,320 --> 00:21:49,800
Speaker 2: diagnosed with type two diabetes is it's heartbreaking to see

500
00:21:49,840 --> 00:21:52,800
Speaker 2: these days, particularly in Australia and America.

501
00:21:52,160 --> 00:21:54,960
Speaker 1: Because we programmed to eat more, you know, really from

502
00:21:55,000 --> 00:21:56,920
Speaker 1: a very young age, because we want them, We forced

503
00:21:56,920 --> 00:21:58,760
Speaker 1: them to eat the foods we want, and then we

504
00:21:58,760 --> 00:22:01,320
Speaker 1: reward them with extra treat But the good thing is

505
00:22:01,359 --> 00:22:03,800
Speaker 1: you can buy like mini muffin tins, you can buy

506
00:22:03,840 --> 00:22:06,320
Speaker 1: the mini loaf tins rather than making the whole banana bread.

507
00:22:07,080 --> 00:22:10,159
Speaker 1: You can buy kid size portions. It's really important that

508
00:22:10,200 --> 00:22:12,520
Speaker 1: they stick to that. But I think that you're absolutely

509
00:22:12,640 --> 00:22:15,720
Speaker 1: right when it comes to heavier items like dessert, like

510
00:22:15,840 --> 00:22:18,639
Speaker 1: ice cream, like cake, once or twice a week is

511
00:22:18,640 --> 00:22:21,920
Speaker 1: what you would be looking at for overall nutritional balance.

512
00:22:21,920 --> 00:22:24,600
Speaker 1: But also to teach children that's how often we kind

513
00:22:24,640 --> 00:22:27,359
Speaker 1: of indulge and get a balance between healthy eating and

514
00:22:27,359 --> 00:22:30,600
Speaker 1: then more type foods. And that's a really important message

515
00:22:30,840 --> 00:22:34,400
Speaker 1: for kids, you know, and it's easier said than done

516
00:22:34,440 --> 00:22:37,440
Speaker 1: when you're parenting because you're trying to constantly shift behavior.

517
00:22:37,840 --> 00:22:41,320
Speaker 1: But having a few little knickknacks and toys as things

518
00:22:41,320 --> 00:22:44,880
Speaker 1: to be giving to them rather than food, because as parents,

519
00:22:44,880 --> 00:22:47,399
Speaker 1: you're always wanting to give them stuff is I guess

520
00:22:47,400 --> 00:22:49,720
Speaker 1: a sign of love, which is at all what it

521
00:22:49,720 --> 00:22:52,119
Speaker 1: should be. But at least if you've got little toys

522
00:22:52,200 --> 00:22:54,879
Speaker 1: or cards or something else, it takes the focus of food.

523
00:22:54,920 --> 00:22:55,800
Speaker 1: And that's really quite.

524
00:22:55,680 --> 00:22:59,120
Speaker 2: Important, absolutely because what we learn as kids we grew

525
00:22:59,200 --> 00:23:01,360
Speaker 2: up with, and a lot of doults really struggle with

526
00:23:01,400 --> 00:23:04,359
Speaker 2: that self reward. They reward themselves with food after a

527
00:23:04,400 --> 00:23:06,480
Speaker 2: hard day, after a long day, after a sad day,

528
00:23:06,520 --> 00:23:08,560
Speaker 2: after a happy day. We use food as a reward.

529
00:23:08,600 --> 00:23:10,400
Speaker 2: And a lot of that comes back to our childhood,

530
00:23:10,440 --> 00:23:13,439
Speaker 2: where we were rewarded as children for doing well in school,

531
00:23:13,560 --> 00:23:15,600
Speaker 2: for getting first in the running race, for falling over

532
00:23:15,600 --> 00:23:17,399
Speaker 2: and s getting our knees. You know, parents are like, well,

533
00:23:17,400 --> 00:23:19,440
Speaker 2: you're sad, let's go get some ice cream. We really

534
00:23:19,480 --> 00:23:21,560
Speaker 2: do pick up on a lot of these habits right

535
00:23:21,600 --> 00:23:24,320
Speaker 2: back to our childhood and carry them through to adulthood,

536
00:23:24,359 --> 00:23:26,680
Speaker 2: which is where a lot of us running into problems

537
00:23:26,720 --> 00:23:28,800
Speaker 2: with a lot of the deep rooted issues in terms

538
00:23:28,800 --> 00:23:30,600
Speaker 2: of emotional eating and that sort of thing.

539
00:23:30,920 --> 00:23:32,679
Speaker 1: One hundred percent. And I think the other thing is

540
00:23:32,680 --> 00:23:34,119
Speaker 1: if you don't want to eat it, don't keep it

541
00:23:34,160 --> 00:23:36,720
Speaker 1: in the house, because most of us will eat what's around.

542
00:23:36,760 --> 00:23:38,359
Speaker 1: So if you buy the chocolate each week and then

543
00:23:38,359 --> 00:23:41,160
Speaker 1: are expecting yourself not to eat it, like you're kidding yourself.

544
00:23:41,160 --> 00:23:42,440
Speaker 1: So you've got to keep it out of the house

545
00:23:42,440 --> 00:23:44,719
Speaker 1: and actually make the focus when you are having it,

546
00:23:44,760 --> 00:23:47,200
Speaker 1: going to get it, or if you are someone who

547
00:23:47,320 --> 00:23:49,399
Speaker 1: likes something sweet or something special at the end of

548
00:23:49,440 --> 00:23:52,159
Speaker 1: each day, you've got to go for calorie control. So

549
00:23:52,200 --> 00:23:54,720
Speaker 1: i'd say, as a rough guide, work off one hundred calories.

550
00:23:54,760 --> 00:23:56,240
Speaker 1: And there is quite a few. You know, we've spoken

551
00:23:56,240 --> 00:23:59,160
Speaker 1: about the hot chocolate drinks before. There's quite a few

552
00:23:59,280 --> 00:24:02,600
Speaker 1: little the sweet unsweetened yogurts now that have sort of

553
00:24:02,640 --> 00:24:04,879
Speaker 1: got some sweetness through them to give you that sweet hit.

554
00:24:05,280 --> 00:24:07,440
Speaker 1: A number of little ice blocks and frozen yogats on

555
00:24:07,480 --> 00:24:10,120
Speaker 1: a stick that come in you know, fifty sixty calories.

556
00:24:10,320 --> 00:24:12,119
Speaker 1: So if you're checking labels and you do want to

557
00:24:12,160 --> 00:24:15,200
Speaker 1: include something regularly, sticking to that hundred calorie or less

558
00:24:15,280 --> 00:24:18,639
Speaker 1: daily will help to keep your calories under control. Absolutely.

559
00:24:18,680 --> 00:24:20,280
Speaker 2: And I guess to bring us back to the original

560
00:24:20,359 --> 00:24:22,639
Speaker 2: question that we had, how many is too many? So

561
00:24:22,680 --> 00:24:24,600
Speaker 2: you mentioned for kids, I think a couple of times

562
00:24:24,640 --> 00:24:26,840
Speaker 2: a week. Bearing in mind, you know, the things that

563
00:24:26,840 --> 00:24:28,760
Speaker 2: you put in their lunchboxes can also be treats.

564
00:24:28,800 --> 00:24:29,280
Speaker 1: If you go to a.

565
00:24:29,280 --> 00:24:31,280
Speaker 2: Cafe once or twice a week, that's a treat. If

566
00:24:31,320 --> 00:24:33,440
Speaker 2: grandma is known to give the kids treats, picking them

567
00:24:33,480 --> 00:24:35,560
Speaker 2: up from school once or twice a week, they're all

568
00:24:35,600 --> 00:24:37,840
Speaker 2: treats as well, so really trying to reduce the load

569
00:24:37,880 --> 00:24:40,320
Speaker 2: for our kids and for adults. I mean, I would

570
00:24:40,320 --> 00:24:42,399
Speaker 2: probably say three four times a week, as long as

571
00:24:42,400 --> 00:24:45,040
Speaker 2: it's as you mentioned in that calorie perspective, knowing that

572
00:24:45,080 --> 00:24:47,480
Speaker 2: also adults will go out for a meal that I

573
00:24:47,480 --> 00:24:49,760
Speaker 2: would consider a treat. If we're going and having a

574
00:24:49,760 --> 00:24:51,719
Speaker 2: palm at a pub, or if we're going and we're

575
00:24:51,760 --> 00:24:54,399
Speaker 2: having some pizza and a veno with some brands, I

576
00:24:54,440 --> 00:24:56,960
Speaker 2: would consider that pizza something that I would call a

577
00:24:57,000 --> 00:24:59,480
Speaker 2: treat as well. Are you on the same page as me, Susie,

578
00:24:59,480 --> 00:25:01,680
Speaker 2: I'm thinking three or four times a week for most adults.

579
00:25:02,440 --> 00:25:04,720
Speaker 1: I think it's saying the same thing, but I say

580
00:25:04,760 --> 00:25:08,360
Speaker 1: two meals off which will fall into that, And so

581
00:25:08,480 --> 00:25:12,280
Speaker 1: for anything significant that's bigger a couple of times, and

582
00:25:12,320 --> 00:25:14,400
Speaker 1: then there's maybe room for a couple of small desserts

583
00:25:14,480 --> 00:25:17,560
Speaker 1: or a glass or two of wine. So for everyone,

584
00:25:18,240 --> 00:25:22,600
Speaker 1: it's knowing what your personal lifestyle is like and how

585
00:25:22,600 --> 00:25:24,840
Speaker 1: often you do that, and whether you're someone who does

586
00:25:24,880 --> 00:25:27,080
Speaker 1: have something small every day or whether you eat out

587
00:25:27,200 --> 00:25:28,960
Speaker 1: two or three times a week, and straight away we

588
00:25:29,000 --> 00:25:31,520
Speaker 1: know that's going to be a complete calorie blowout, and

589
00:25:31,560 --> 00:25:33,080
Speaker 1: that means the other days you are going to keep

590
00:25:33,119 --> 00:25:36,159
Speaker 1: it pretty controlled. And I think nutritionally, probably the shift

591
00:25:36,200 --> 00:25:39,480
Speaker 1: with calorie loads, like we've spoken about, where it's not

592
00:25:39,520 --> 00:25:41,439
Speaker 1: always the same, has been a big shift in my

593
00:25:41,480 --> 00:25:44,640
Speaker 1: own practice. Acknowledging that people will go and have big

594
00:25:44,680 --> 00:25:47,359
Speaker 1: weekends or nights where they're out with their girls and

595
00:25:47,400 --> 00:25:50,280
Speaker 1: have four glasses of wine. So how do you buffer that?

596
00:25:50,440 --> 00:25:53,880
Speaker 1: And that's a really powerful strategy so you can differentiate

597
00:25:53,960 --> 00:25:56,199
Speaker 1: the treats and they don't just slip in on a

598
00:25:56,280 --> 00:25:59,160
Speaker 1: daily basis and they're kind of mindless. Then you don't

599
00:25:59,160 --> 00:26:01,480
Speaker 1: even realize you're having So I think, yes, stating it

600
00:26:01,560 --> 00:26:03,639
Speaker 1: is a definite this is my meal off or this

601
00:26:03,720 --> 00:26:06,840
Speaker 1: is my treat for the week, I think helps you

602
00:26:06,880 --> 00:26:08,399
Speaker 1: to keep a tab on it as well, so that

603
00:26:08,440 --> 00:26:10,080
Speaker 1: the mindless stuff doesn't just slip in.

604
00:26:11,119 --> 00:26:12,000
Speaker 2: Couldn't agree more?

605
00:26:12,480 --> 00:26:15,240
Speaker 1: All right, Now, we're excited about this next segment because

606
00:26:15,280 --> 00:26:17,399
Speaker 1: Product of the Week. We always get a lot of

607
00:26:17,400 --> 00:26:20,720
Speaker 1: feedback about this. Everyone loves to talk supermarket products and

608
00:26:21,400 --> 00:26:23,439
Speaker 1: I have been a fan of this yogurt for a

609
00:26:23,560 --> 00:26:26,439
Speaker 1: long time, as have you once we've discussed it. But

610
00:26:26,840 --> 00:26:29,560
Speaker 1: the other exciting news is it's starting to become available

611
00:26:29,560 --> 00:26:32,480
Speaker 1: in mainstream supermarket. So the product we're talking about today

612
00:26:32,560 --> 00:26:36,600
Speaker 1: is the Evier Greek Natural Strange yogurt, which is available

613
00:26:36,680 --> 00:26:39,399
Speaker 1: in a range of different varieties. There's the full cream variety,

614
00:26:39,400 --> 00:26:43,080
Speaker 1: there's also now a skim variety. Now there's also flavored ones.

615
00:26:43,119 --> 00:26:45,720
Speaker 1: There's a whole range, and they were available for a

616
00:26:45,760 --> 00:26:47,680
Speaker 1: long time in I think it's Sydney and Melbourne. I

617
00:26:47,680 --> 00:26:49,880
Speaker 1: don't think they've got a Harris Farm in Queensland yet,

618
00:26:49,920 --> 00:26:52,000
Speaker 1: but I believe once coming. I just read last week

619
00:26:52,240 --> 00:26:54,879
Speaker 1: sort of a specialty grosser called Harris Farm. And so

620
00:26:55,160 --> 00:26:57,000
Speaker 1: my clients would sometimes bring it to me and I

621
00:26:57,040 --> 00:26:58,919
Speaker 1: would say, yeah, it's a great product, but you couldn't

622
00:26:58,920 --> 00:27:02,720
Speaker 1: necessarily get it. But it's been available recently in war

623
00:27:02,800 --> 00:27:05,440
Speaker 1: Worse and so when I mentioned it to you said,

624
00:27:05,480 --> 00:27:07,520
Speaker 1: I love that yogurt. So we thought it was very

625
00:27:07,800 --> 00:27:11,399
Speaker 1: much worthy of a discussion. And in summary, one of

626
00:27:11,440 --> 00:27:14,160
Speaker 1: the reasons I like it is that it's really high

627
00:27:14,200 --> 00:27:18,000
Speaker 1: in protein. It doesn't have any added sugars or additives.

628
00:27:18,000 --> 00:27:20,680
Speaker 1: It's a great source of probiotics. There is a full

629
00:27:20,720 --> 00:27:22,520
Speaker 1: cream variety as well as a skim so you have

630
00:27:22,560 --> 00:27:24,480
Speaker 1: to be a little bit careful because the full cream

631
00:27:24,520 --> 00:27:27,199
Speaker 1: variety does have cream added to it, so there is

632
00:27:27,280 --> 00:27:30,639
Speaker 1: it's quite high in fat. But most importantly, and something

633
00:27:30,640 --> 00:27:33,800
Speaker 1: that happens with yogurts is sometimes the high protein yogurts,

634
00:27:33,840 --> 00:27:37,000
Speaker 1: even though nutritionally they look good, it's hard to get

635
00:27:37,000 --> 00:27:39,520
Speaker 1: them tasting great. And the thing that I love about

636
00:27:39,560 --> 00:27:42,199
Speaker 1: this yogurt, and the feedback I get from clients is

637
00:27:42,200 --> 00:27:44,320
Speaker 1: that they love the taste of it as well. So

638
00:27:44,359 --> 00:27:47,639
Speaker 1: it's also ticking the box on that important aspect of eating,

639
00:27:47,640 --> 00:27:50,280
Speaker 1: which is that it tastes good. So yeah, the Eva

640
00:27:50,320 --> 00:27:52,480
Speaker 1: Greek natural strain yogurt, and I think the skin one

641
00:27:52,520 --> 00:27:55,399
Speaker 1: is probably our personal preference from a nutritional perspective. But

642
00:27:55,440 --> 00:27:57,160
Speaker 1: when I said it to you, you were really familiar

643
00:27:57,200 --> 00:28:00,480
Speaker 1: with it, So tell me about your love of Evia. Yeah.

644
00:28:00,520 --> 00:28:03,040
Speaker 2: I found this in one of my friends great she's

645
00:28:03,040 --> 00:28:05,560
Speaker 2: a dietician. She introduced me to this years ago when

646
00:28:05,560 --> 00:28:06,960
Speaker 2: we used to work at the hospital together and we

647
00:28:07,000 --> 00:28:08,840
Speaker 2: both used to have it for morning tea most days,

648
00:28:08,960 --> 00:28:11,000
Speaker 2: and it was available in my wool worst years ago.

649
00:28:11,240 --> 00:28:13,240
Speaker 2: And for some reason, I've moved house, as you know,

650
00:28:13,800 --> 00:28:16,040
Speaker 2: and we're over me in Tennyson at the moment, and

651
00:28:16,080 --> 00:28:17,760
Speaker 2: there's a big new war wasst near me and it

652
00:28:17,800 --> 00:28:20,480
Speaker 2: doesn't stock it, Susie, and I'm heart broken. So, as

653
00:28:20,480 --> 00:28:22,160
Speaker 2: you mentioned, it's coming into a lot of the wool West,

654
00:28:22,200 --> 00:28:24,600
Speaker 2: but for some reason it's gone out of my new

655
00:28:24,640 --> 00:28:26,639
Speaker 2: wool West. So I'm a bit sad about that. But

656
00:28:26,720 --> 00:28:28,840
Speaker 2: I did find it years ago, and I was actually

657
00:28:29,240 --> 00:28:31,720
Speaker 2: using the full cream variety years ago, because as you mentioned,

658
00:28:31,760 --> 00:28:33,800
Speaker 2: they do add cream to it, and that was just

659
00:28:33,920 --> 00:28:36,120
Speaker 2: my treat. So I talk very much with my clients

660
00:28:36,160 --> 00:28:40,080
Speaker 2: about mouth hunger, where it's not something that I want

661
00:28:40,120 --> 00:28:41,960
Speaker 2: a lot of. I'm not eating because I'm hungry. I

662
00:28:42,080 --> 00:28:45,479
Speaker 2: just want the pure taste or pleasure or satisfaction of something.

663
00:28:45,600 --> 00:28:47,440
Speaker 2: And I think it's because of the added cream. I

664
00:28:47,440 --> 00:28:50,200
Speaker 2: would have two teaspoons of this maybe after a meal,

665
00:28:50,280 --> 00:28:52,200
Speaker 2: or maybe if I just felt like something a little

666
00:28:52,200 --> 00:28:54,840
Speaker 2: bit decadent or creaming or delicious, and that just hit

667
00:28:54,880 --> 00:28:57,680
Speaker 2: the spot every time. So one seven hundred gram tub

668
00:28:57,680 --> 00:29:00,760
Speaker 2: would last me a week easily. I wasn't eating it

669
00:29:00,840 --> 00:29:02,800
Speaker 2: as I would normal yogurt already one hundred and fifty

670
00:29:02,800 --> 00:29:05,400
Speaker 2: two hundred grams. I was literally using the full cream

671
00:29:05,480 --> 00:29:07,920
Speaker 2: variety as a really good treat. And then I think

672
00:29:07,960 --> 00:29:10,240
Speaker 2: the low fat variety is a great option for if

673
00:29:10,280 --> 00:29:12,959
Speaker 2: you're conscious about your weight or if you're wanting to

674
00:29:13,080 --> 00:29:15,440
Speaker 2: I guess, control that calorie load. It's great to put

675
00:29:15,480 --> 00:29:17,320
Speaker 2: with a bit of fresh fruit or even a little

676
00:29:17,360 --> 00:29:19,160
Speaker 2: bit of musically in the morning. So I think that

677
00:29:19,200 --> 00:29:22,520
Speaker 2: the low fat variety is probably better nutritionally, But if

678
00:29:22,600 --> 00:29:25,520
Speaker 2: you're somebody who really does value the taste and texture,

679
00:29:25,560 --> 00:29:29,320
Speaker 2: the full cream variety is absolutely delicious. They add natural

680
00:29:29,320 --> 00:29:31,719
Speaker 2: probatic cultures into it as well, and it's made from

681
00:29:31,760 --> 00:29:34,760
Speaker 2: ninety nine percent Australian ingredients, which for me that's a

682
00:29:34,760 --> 00:29:36,600
Speaker 2: big thing. I really do look for more of those

683
00:29:36,640 --> 00:29:39,880
Speaker 2: Aussie made products or using Australian based ingredients. And as

684
00:29:39,920 --> 00:29:42,280
Speaker 2: we mentioned, the ingredient list in the full cream variety

685
00:29:42,360 --> 00:29:45,360
Speaker 2: is just fresh pasteurized milk and cream. It's give milk,

686
00:29:45,360 --> 00:29:48,560
Speaker 2: powder and live probotic cultures, three ingredients susy so it's

687
00:29:48,760 --> 00:29:51,760
Speaker 2: very quote unquote clean. There's not a lot of additives

688
00:29:51,840 --> 00:29:54,640
Speaker 2: or additional things in there, which is great to see.

689
00:29:54,760 --> 00:29:57,520
Speaker 2: And you know, as we mentioned, it does taste delicious.

690
00:29:57,440 --> 00:29:59,400
Speaker 1: And I'm just looking at the nutritionals of the full

691
00:29:59,400 --> 00:30:02,280
Speaker 1: cream variety. So, like you said, on one hundred grams,

692
00:30:02,280 --> 00:30:04,320
Speaker 1: which is about a sort of small half cup, like

693
00:30:04,360 --> 00:30:06,840
Speaker 1: you said, a few tablespoons. Because it's quite rich, You're

694
00:30:06,840 --> 00:30:09,600
Speaker 1: still getting ten grams of protein. You're getting seven grams

695
00:30:09,600 --> 00:30:12,840
Speaker 1: of total fat for over four is saturated because of

696
00:30:12,840 --> 00:30:15,680
Speaker 1: course it's dairy. You're only getting two point three grams

697
00:30:15,680 --> 00:30:17,880
Speaker 1: of natural sugar. So, like you said, if you consume

698
00:30:17,920 --> 00:30:21,000
Speaker 1: it in a controlled portion and get that mouth feel

699
00:30:21,040 --> 00:30:24,440
Speaker 1: from it, and it's very satisfying, it's nutritionally a million

700
00:30:24,480 --> 00:30:27,840
Speaker 1: times better than processed ice cream or chocolate, especially if

701
00:30:27,880 --> 00:30:31,960
Speaker 1: you enjoyed it with some fresh berries, pepedas, some nuts,

702
00:30:32,000 --> 00:30:33,720
Speaker 1: you know, or made it into your own ice cream

703
00:30:33,720 --> 00:30:36,880
Speaker 1: and froze it. Then if your desire is to keep

704
00:30:36,920 --> 00:30:39,920
Speaker 1: calories controlled and have less fat, the skin One is

705
00:30:39,960 --> 00:30:42,280
Speaker 1: going to still give you that fantastic protein load in

706
00:30:42,280 --> 00:30:45,440
Speaker 1: a really clean product. And I just think it's great.

707
00:30:45,480 --> 00:30:47,640
Speaker 1: I've always heard amazing things. I'm just having a look

708
00:30:47,640 --> 00:30:50,120
Speaker 1: about the background of the company. It says there's fifth

709
00:30:50,160 --> 00:30:53,280
Speaker 1: generation Artesians and it's Sydney made, so that's the other thing.

710
00:30:53,320 --> 00:30:55,480
Speaker 1: It's an Australian product. And if we have a look

711
00:30:55,480 --> 00:30:57,760
Speaker 1: at the yogurts in the supermarket, there's not that many

712
00:30:58,160 --> 00:31:01,160
Speaker 1: that are Australian, and of the ones that are, there's

713
00:31:01,200 --> 00:31:03,480
Speaker 1: not that many which we would probably give the tick

714
00:31:03,480 --> 00:31:06,120
Speaker 1: of approval nutritionally when it comes to the macro nutrients

715
00:31:06,160 --> 00:31:09,560
Speaker 1: or the protein, carbohydrates, sugar loads. So I'm a big,

716
00:31:09,560 --> 00:31:13,120
Speaker 1: big fan, and I think there's potentially rolls for the

717
00:31:13,160 --> 00:31:16,040
Speaker 1: full cream and the skim, And of course one another

718
00:31:16,080 --> 00:31:19,040
Speaker 1: common nutrition question is do we have full cream dairy

719
00:31:19,320 --> 00:31:21,680
Speaker 1: or skim. You know, if anyone under the age of

720
00:31:21,680 --> 00:31:23,560
Speaker 1: five should be having full cream dairy. So if you're

721
00:31:23,600 --> 00:31:25,120
Speaker 1: giving it to the kids, mind you, I think it's

722
00:31:25,160 --> 00:31:27,320
Speaker 1: quite high in protein. For small kids, I'd probably wait

723
00:31:27,320 --> 00:31:29,280
Speaker 1: till they're in primary school or older to be giving

724
00:31:29,320 --> 00:31:32,320
Speaker 1: them this higher protein yogurt or using it as an

725
00:31:32,320 --> 00:31:35,480
Speaker 1: ice cream alternative and freezing it into ice creams ice

726
00:31:35,480 --> 00:31:38,200
Speaker 1: cream blocks. But for most of my clients I'd probably

727
00:31:38,240 --> 00:31:40,360
Speaker 1: say go with the skim, just to help reduce intake

728
00:31:40,360 --> 00:31:43,200
Speaker 1: of saturated fat and yogat eaters tend to be pretty

729
00:31:43,280 --> 00:31:46,600
Speaker 1: used to having a reduced fat yogurt, so it's a

730
00:31:46,640 --> 00:31:49,640
Speaker 1: really strong product. It's really great. It's in woolies. I

731
00:31:49,640 --> 00:31:52,200
Speaker 1: think keep an eye on the nutritionals. But absolutely this

732
00:31:52,240 --> 00:31:55,600
Speaker 1: is the strongest yogurt I've seen for quite some time nutritionally,

733
00:31:55,680 --> 00:31:58,760
Speaker 1: and importantly it's a Greek yogurt, not Greek style yogurt,

734
00:31:58,800 --> 00:32:01,360
Speaker 1: because it's a big difference. If it says Greek style,

735
00:32:01,400 --> 00:32:03,360
Speaker 1: it tends to be processed in a way they use

736
00:32:03,360 --> 00:32:05,200
Speaker 1: a lot more thickeners and mixes. It doesn't have the

737
00:32:05,280 --> 00:32:08,760
Speaker 1: nutritional density that a full Greek yogurt does, so definitely

738
00:32:08,840 --> 00:32:10,800
Speaker 1: check that because there's a lot of Greek style yogurts

739
00:32:10,800 --> 00:32:12,720
Speaker 1: out there and they don't have the benefits of full

740
00:32:12,760 --> 00:32:13,520
Speaker 1: Greek yogurt.

741
00:32:13,840 --> 00:32:16,400
Speaker 2: And two more points, Suzy, I wouldn't consider this a

742
00:32:16,560 --> 00:32:19,080
Speaker 2: lactose a low lactose product, so people who struggle to

743
00:32:19,120 --> 00:32:21,640
Speaker 2: digest airy might struggle with this brand. But the thicker

744
00:32:21,640 --> 00:32:24,480
Speaker 2: the yogurt, the lower the lactose content naturally. So again,

745
00:32:24,520 --> 00:32:27,360
Speaker 2: if you're having just a smaller calorie controlled amount of this,

746
00:32:27,760 --> 00:32:30,360
Speaker 2: or a portion controlled amount of this, say a tablespoon

747
00:32:30,440 --> 00:32:32,200
Speaker 2: or two, with a little bit of fresh fruit and

748
00:32:32,240 --> 00:32:34,200
Speaker 2: a bit of MUSICI or something, you might actually be

749
00:32:34,240 --> 00:32:36,960
Speaker 2: able tolerate that quite well, even with a lactose and tolerance.

750
00:32:37,160 --> 00:32:38,920
Speaker 2: And I think it's safe for Celiacs as well. I'm

751
00:32:38,960 --> 00:32:41,080
Speaker 2: just looking at the ingredient list and it doesn't mention

752
00:32:41,280 --> 00:32:43,480
Speaker 2: obviously there's no gluten added, but it doesn't mention the

753
00:32:43,520 --> 00:32:46,920
Speaker 2: processing in the factories of any cross contamination or anything

754
00:32:46,960 --> 00:32:48,640
Speaker 2: like that. So I think it's safe for our Celiacs

755
00:32:48,680 --> 00:32:50,520
Speaker 2: out there as well, which is great. And the skim

756
00:32:50,600 --> 00:32:53,320
Speaker 2: variety has a five Style Health rating as well, So

757
00:32:53,400 --> 00:32:55,479
Speaker 2: as we mentioned, one of the better yogurts on the

758
00:32:55,480 --> 00:32:57,600
Speaker 2: market at the moment, which is great to see.

759
00:32:57,400 --> 00:32:59,320
Speaker 1: It is so well done. Will worst because it's really

760
00:32:59,320 --> 00:33:02,520
Speaker 1: helpful with our supermarket stock some of these great products.

761
00:33:02,680 --> 00:33:04,680
Speaker 1: So hopefully we'll see a few more from the range

762
00:33:04,720 --> 00:33:06,840
Speaker 1: coming through. And if you haven't tried it already, give

763
00:33:06,840 --> 00:33:08,160
Speaker 1: it a go and let us know what you think.

764
00:33:08,680 --> 00:33:11,400
Speaker 2: And to bring us to the end of our podcast Susie,

765
00:33:11,560 --> 00:33:13,720
Speaker 2: we're going to do a quick listener question that came

766
00:33:13,760 --> 00:33:16,480
Speaker 2: in via our Instagram account. So our instagram is the

767
00:33:16,560 --> 00:33:19,800
Speaker 2: Nutrition Couch Podcast on Instagram and on Facebook as well.

768
00:33:19,920 --> 00:33:21,720
Speaker 2: Send us to your listener questions. You can either send

769
00:33:21,760 --> 00:33:23,440
Speaker 2: us a DM or you can just add a comment

770
00:33:23,480 --> 00:33:25,480
Speaker 2: to one of our posts there, and the one that

771
00:33:25,520 --> 00:33:27,720
Speaker 2: came up today Susie is one that comes up quite

772
00:33:27,760 --> 00:33:29,320
Speaker 2: a lot. Is the age year old question. We've been

773
00:33:29,320 --> 00:33:32,960
Speaker 2: asking it for how many years now? Butter or margarine? Susie,

774
00:33:33,000 --> 00:33:34,720
Speaker 2: Where do you sit on the side of the fence?

775
00:33:34,920 --> 00:33:36,680
Speaker 2: Are you a butter girl? Are you a margarine girl?

776
00:33:37,440 --> 00:33:41,400
Speaker 1: I have both at home. Full disclosure. I generally always

777
00:33:41,480 --> 00:33:44,280
Speaker 1: use butter for baking. I've been experimenting a bit more

778
00:33:44,280 --> 00:33:46,920
Speaker 1: with some extraversion olive oil and recipes, and we'll get

779
00:33:46,960 --> 00:33:50,320
Speaker 1: to that at another episode, but my preference for baking

780
00:33:50,360 --> 00:33:52,560
Speaker 1: is to always go back to butter. I tend to

781
00:33:52,560 --> 00:33:55,120
Speaker 1: always use less than what is written on the recipe,

782
00:33:55,160 --> 00:33:58,800
Speaker 1: just to keep again intake of fat. Low margorine. Goodness,

783
00:33:58,840 --> 00:34:02,520
Speaker 1: gracious me, there's so many, and even the buttery margarines

784
00:34:02,520 --> 00:34:05,160
Speaker 1: are very rarely much butter. Most of them, I think

785
00:34:05,160 --> 00:34:08,400
Speaker 1: there's only one. I think the mainland is a butter spread.

786
00:34:08,600 --> 00:34:12,120
Speaker 1: Most of them are blended vegetable oils, which nutritionally, generally speaking,

787
00:34:12,160 --> 00:34:15,920
Speaker 1: nutritional professionals are not fans of because they're highly processed.

788
00:34:15,920 --> 00:34:18,200
Speaker 1: They're not offering much nutrients, and really, when you look

789
00:34:18,280 --> 00:34:21,680
Speaker 1: at a diet, we don't need it. So the only

790
00:34:21,760 --> 00:34:25,360
Speaker 1: time I use it is when my kids have toast

791
00:34:25,440 --> 00:34:29,440
Speaker 1: in the morning, I will use a light variety with

792
00:34:29,520 --> 00:34:33,520
Speaker 1: a recentably high mix of good quality oil for vegimite toast.

793
00:34:34,440 --> 00:34:37,919
Speaker 1: Any other time, I don't use it, so I think

794
00:34:37,920 --> 00:34:40,360
Speaker 1: the less margarine you have in your diet the better.

795
00:34:41,080 --> 00:34:43,840
Speaker 1: The only reason I don't buy spreadable butter is I

796
00:34:43,840 --> 00:34:46,080
Speaker 1: think I did a margarine story on TV a while ago,

797
00:34:46,080 --> 00:34:47,759
Speaker 1: and I had like eight tubs of it, so I'm

798
00:34:47,800 --> 00:34:49,440
Speaker 1: just kind of slowly using it up. But I use

799
00:34:49,480 --> 00:34:51,560
Speaker 1: it like once a day. I don't use it except

800
00:34:51,600 --> 00:34:53,560
Speaker 1: for vegemite toast, and I've got one child who likes that,

801
00:34:54,160 --> 00:34:56,719
Speaker 1: So I think that the less of it you use

802
00:34:56,719 --> 00:34:58,759
Speaker 1: in the diet the better. For spreads in general, we're

803
00:34:58,800 --> 00:35:02,239
Speaker 1: not getting any real positive nutrition from them. I think

804
00:35:02,320 --> 00:35:04,839
Speaker 1: nutritionally butter is better. You've got to make sure though,

805
00:35:04,840 --> 00:35:06,919
Speaker 1: if you're getting a butter spread it's one hundred percent butter.

806
00:35:07,280 --> 00:35:09,759
Speaker 1: But as I said, I don't actively add them to

807
00:35:09,760 --> 00:35:12,080
Speaker 1: the diet. It would be very sporadically. I use it,

808
00:35:12,400 --> 00:35:15,040
Speaker 1: and I definitely don't advise clients to be buying things

809
00:35:15,080 --> 00:35:17,840
Speaker 1: like the cholesterol lowering margarines, because I would never encourage

810
00:35:17,840 --> 00:35:20,640
Speaker 1: someone to put a processed food back in the diet

811
00:35:20,640 --> 00:35:23,640
Speaker 1: to reduce cholesterol. So the take home message is the

812
00:35:23,719 --> 00:35:26,320
Speaker 1: less of any spread you use, the better and nutritionally.

813
00:35:26,400 --> 00:35:29,080
Speaker 1: Probably you'd argue butter as it's natural, but keep it

814
00:35:29,120 --> 00:35:31,920
Speaker 1: thin regardless, it's not adding anything positive to your diet.

815
00:35:33,000 --> 00:35:34,960
Speaker 2: Absolutely, And I've always sort of been of the opinion

816
00:35:35,000 --> 00:35:37,080
Speaker 2: growing up. My mum used to always use the olive

817
00:35:37,120 --> 00:35:39,520
Speaker 2: oil spread, so that's sort of very familiar to me.

818
00:35:39,600 --> 00:35:41,879
Speaker 2: We never really used a lot of butter. I don't

819
00:35:41,880 --> 00:35:43,600
Speaker 2: really eat a lot of toast or bread. I rarely

820
00:35:43,600 --> 00:35:45,640
Speaker 2: have a bake. If I want to treat, I'll probably

821
00:35:45,680 --> 00:35:47,239
Speaker 2: go out and buy something. You know, if I make

822
00:35:47,280 --> 00:35:49,000
Speaker 2: twel muffins, I'm going to eat telve muffins. So I

823
00:35:49,120 --> 00:35:51,279
Speaker 2: rarely bake. I don't have kids at the moment, so

824
00:35:51,600 --> 00:35:53,440
Speaker 2: for me, it's something that, you know, I might use

825
00:35:53,480 --> 00:35:55,880
Speaker 2: a bit of butter or margarine or olive oil spread.

826
00:35:56,120 --> 00:35:58,239
Speaker 2: I don't know, maybe once or twice a month or

827
00:35:58,280 --> 00:36:00,120
Speaker 2: something like that, like it's such a rare occasion. And

828
00:36:00,160 --> 00:36:02,560
Speaker 2: in baking, I ninety percent of time will always use

829
00:36:02,600 --> 00:36:05,279
Speaker 2: extraversion olive oil instead of butter on marge, So I

830
00:36:05,440 --> 00:36:07,160
Speaker 2: most of the times don't even have it in my fridge,

831
00:36:07,280 --> 00:36:09,200
Speaker 2: and I think it really does come down to the

832
00:36:09,280 --> 00:36:11,120
Speaker 2: amount that you're using. You know, I think I know

833
00:36:11,200 --> 00:36:12,799
Speaker 2: a lot of people who will add you know, butter

834
00:36:12,840 --> 00:36:15,360
Speaker 2: into their vegetables, you know, cook some steams and broccoli

835
00:36:15,360 --> 00:36:16,880
Speaker 2: and adds and butter on top, or you know, have

836
00:36:16,960 --> 00:36:18,920
Speaker 2: toast every morning for breakfast. So I think if you

837
00:36:18,960 --> 00:36:20,879
Speaker 2: are using quite a lot of it, I do agree

838
00:36:20,920 --> 00:36:23,440
Speaker 2: with you. I think margarines can be overly processed, so

839
00:36:23,480 --> 00:36:26,680
Speaker 2: I think a low lowers salt, proper butter is probably

840
00:36:26,719 --> 00:36:28,480
Speaker 2: a better option. But it really does come down to

841
00:36:28,480 --> 00:36:30,680
Speaker 2: the amount. If you're someone that uses it so infrequently,

842
00:36:30,760 --> 00:36:33,840
Speaker 2: like myself, use butter, use margarine, It doesn't really matter

843
00:36:33,880 --> 00:36:35,480
Speaker 2: at the end of the day, does it. You're just

844
00:36:35,560 --> 00:36:36,440
Speaker 2: using a small amount.

845
00:36:36,520 --> 00:36:38,399
Speaker 1: And on toast in general, you're going to be better

846
00:36:38,400 --> 00:36:40,360
Speaker 1: with avocado, You're going to be better with one hundred

847
00:36:40,360 --> 00:36:43,439
Speaker 1: percent nutspread. And there's so many of them, so most

848
00:36:43,440 --> 00:36:46,160
Speaker 1: people I would see, I'm not prescribing plain toast anyway.

849
00:36:46,200 --> 00:36:48,200
Speaker 1: I want it to be a protein toast with nutspread

850
00:36:48,239 --> 00:36:50,080
Speaker 1: and banana, or I want it to be an egg

851
00:36:50,120 --> 00:36:51,640
Speaker 1: on toast, and then you don't need it at all.

852
00:36:51,800 --> 00:36:53,120
Speaker 1: And that's why I don't use it because if I

853
00:36:53,200 --> 00:36:56,040
Speaker 1: am having toast, I'll have veggimie without I don't need

854
00:36:56,080 --> 00:36:57,520
Speaker 1: it when I'm going to have my egg. It's giving

855
00:36:57,520 --> 00:37:00,000
Speaker 1: me the moisture there. So I think the message from us,

856
00:37:00,360 --> 00:37:02,960
Speaker 1: the dietitians today is the less spreads really you have

857
00:37:03,040 --> 00:37:05,319
Speaker 1: in your diet, the better, because we need to get

858
00:37:05,320 --> 00:37:07,759
Speaker 1: our fats from good sources things like our extra vegion,

859
00:37:07,760 --> 00:37:10,640
Speaker 1: olive oil, our nuts. Spreads are avocado. That's where we're

860
00:37:10,640 --> 00:37:13,480
Speaker 1: getting positive nutritional intake from, and that's where we're getting

861
00:37:13,480 --> 00:37:15,520
Speaker 1: the fats that we actually need. And you know, with

862
00:37:15,640 --> 00:37:18,040
Speaker 1: mashed potato or mash veggies, I use the olive oil

863
00:37:18,080 --> 00:37:20,520
Speaker 1: and the salt. I don't again use the butter in that,

864
00:37:20,600 --> 00:37:23,239
Speaker 1: So you know, I think we're programmed to keep those

865
00:37:23,280 --> 00:37:25,920
Speaker 1: added fats as minimal as possible in the diet.

866
00:37:26,640 --> 00:37:28,120
Speaker 2: And just to touch on the point you made about

867
00:37:28,120 --> 00:37:30,359
Speaker 2: the cholesterol lowering spreads, I do get asked that quite

868
00:37:30,400 --> 00:37:32,920
Speaker 2: a lot from just friends and family and clients will

869
00:37:32,960 --> 00:37:35,799
Speaker 2: DM me on Instagram, and I am of the same

870
00:37:35,840 --> 00:37:38,520
Speaker 2: opinion as you. I really really ever recommend them because

871
00:37:38,520 --> 00:37:40,400
Speaker 2: what a lot of people don't understand is that it's

872
00:37:40,440 --> 00:37:43,040
Speaker 2: a dose response relationship. So to get the effects of

873
00:37:43,080 --> 00:37:45,920
Speaker 2: the cholesterol lowering, I believe from the top of my head,

874
00:37:45,960 --> 00:37:48,160
Speaker 2: I think it's two grams of plant sterols a day,

875
00:37:48,280 --> 00:37:50,239
Speaker 2: which actively means that you can't just use half a

876
00:37:50,280 --> 00:37:52,200
Speaker 2: teaspoon of a little bit of butter on your toast.

877
00:37:52,360 --> 00:37:54,640
Speaker 2: You actually have to use the two grams of that

878
00:37:54,680 --> 00:37:57,279
Speaker 2: margarine a day, which I think is like probably close

879
00:37:57,320 --> 00:38:00,239
Speaker 2: to two tablespoons every single day, Susie. To get the

880
00:38:00,280 --> 00:38:03,360
Speaker 2: clinical benefits of the cholesterol lowering of the plant sterols.

881
00:38:03,800 --> 00:38:05,960
Speaker 2: That's a lot of calories extra that you're adding into

882
00:38:06,040 --> 00:38:08,560
Speaker 2: your diet, probably two three hundred extra calories. So if

883
00:38:08,560 --> 00:38:11,319
Speaker 2: you're not someone who regularly uses one to two tablespoons

884
00:38:11,320 --> 00:38:13,960
Speaker 2: of margarine or butter a day, there's no real point

885
00:38:14,000 --> 00:38:16,279
Speaker 2: in using the cholesterol lowering margarines because you're not going

886
00:38:16,320 --> 00:38:18,880
Speaker 2: to get any clinical benefit unless you can use the

887
00:38:18,880 --> 00:38:21,759
Speaker 2: amount that's needed to actively reduce the cholesterol. And as

888
00:38:21,760 --> 00:38:23,840
Speaker 2: I said from memory, I think it's two grams, but

889
00:38:23,840 --> 00:38:24,680
Speaker 2: don't quote me on that.

890
00:38:24,800 --> 00:38:26,880
Speaker 1: I think it's two to three grams of plant sterols.

891
00:38:26,920 --> 00:38:29,479
Speaker 1: I think that's right. But there's also a milk, Now,

892
00:38:29,560 --> 00:38:32,200
Speaker 1: the heartwise milk also contains the plant sterols. So if

893
00:38:32,200 --> 00:38:34,200
Speaker 1: I wanted that effect with someone who was quite lean

894
00:38:34,280 --> 00:38:36,560
Speaker 1: but still looking for a reduction in cholesterol, I would

895
00:38:36,600 --> 00:38:38,600
Speaker 1: absolutely start them on the milk and of course more

896
00:38:38,640 --> 00:38:42,680
Speaker 1: dietary fiber and soluble fiber. I never use that margarine,

897
00:38:42,760 --> 00:38:46,200
Speaker 1: so I couldn't agree more. All right, Well, that brings

898
00:38:46,280 --> 00:38:48,920
Speaker 1: us to the end of another episode of Nutrition Couch.

899
00:38:49,000 --> 00:38:51,560
Speaker 1: If you haven't done so already, please subscribe to have

900
00:38:51,640 --> 00:38:54,360
Speaker 1: us delivered to your inbox every Sunday morning, and we

901
00:38:54,400 --> 00:38:56,000
Speaker 1: would love it if you could leave us a review.

902
00:38:56,000 --> 00:38:58,040
Speaker 1: We've had quite a fel and we're really grateful, so

903
00:38:58,200 --> 00:39:00,800
Speaker 1: thank you for that. We have our installagram on Facebook

904
00:39:00,800 --> 00:39:03,440
Speaker 1: pages running for any feedback questions, and you'll see all

905
00:39:03,440 --> 00:39:05,080
Speaker 1: of our product posts that we talk about here on

906
00:39:05,120 --> 00:39:08,359
Speaker 1: the podcast. It's the Nutrition Couch Podcast and we look

907
00:39:08,400 --> 00:39:10,840
Speaker 1: forward to seeing you at the same time, same place

908
00:39:10,920 --> 00:39:13,880
Speaker 1: next Sunday. Have a great week, Catch you guys next week.