1 00:00:00,600 --> 00:00:02,520 Speaker 1: Are you a good sleeper or do you find that 2 00:00:02,560 --> 00:00:05,000 Speaker 1: you can only get to sleep yet find yourself waking 3 00:00:05,040 --> 00:00:07,200 Speaker 1: a couple of hours later and you're able to get 4 00:00:07,240 --> 00:00:09,840 Speaker 1: back into a deep sleep. Or maybe you're juggling small 5 00:00:09,920 --> 00:00:13,320 Speaker 1: children like myself and you're a little bit chronically sleep deprived. 6 00:00:14,000 --> 00:00:16,360 Speaker 1: On today's episode of The Nutrition Couch, we share the 7 00:00:16,400 --> 00:00:18,479 Speaker 1: science behind what you should eat to get a better 8 00:00:18,560 --> 00:00:21,920 Speaker 1: night's sleep. Hi, I'm Leanne Wood and I'm City Burrow 9 00:00:22,200 --> 00:00:24,680 Speaker 1: and every week we bring you The Nutrition Couch, the 10 00:00:24,720 --> 00:00:26,880 Speaker 1: bi weekly podcast that keeps you up to date on 11 00:00:26,960 --> 00:00:28,720 Speaker 1: everything that you need to know in the world of 12 00:00:28,800 --> 00:00:31,880 Speaker 1: nutrition as well as eating for a decent night's sleep. 13 00:00:32,040 --> 00:00:34,520 Speaker 1: Today we share the latest research on what to eat 14 00:00:34,560 --> 00:00:37,680 Speaker 1: to help improve your memory and cognition, and our listener 15 00:00:37,760 --> 00:00:40,040 Speaker 1: question of the Week is all about keeping your food 16 00:00:40,159 --> 00:00:43,680 Speaker 1: on track throughout the weekend and holidays as well. But 17 00:00:43,720 --> 00:00:45,680 Speaker 1: to gig is Off Susie, there was a very interesting 18 00:00:45,840 --> 00:00:49,640 Speaker 1: article on memory loss and food this week in the 19 00:00:49,680 --> 00:00:54,080 Speaker 1: Sydney Morning Herald. So essentially it was really focused on flavonoids, 20 00:00:54,080 --> 00:00:57,120 Speaker 1: which we know are found in things like apples, berry 21 00:00:57,200 --> 00:01:00,160 Speaker 1: and tea. So what the study really found it was 22 00:01:00,360 --> 00:01:02,720 Speaker 1: one of the first of its kind to show that 23 00:01:02,760 --> 00:01:06,720 Speaker 1: an insufficient intake of flavonols, which are the nutrients found 24 00:01:06,760 --> 00:01:09,280 Speaker 1: in certain types of fruits and veggies and tears, can 25 00:01:09,319 --> 00:01:11,920 Speaker 1: actually stop the brain from functioning at its best and 26 00:01:12,040 --> 00:01:14,959 Speaker 1: potentially even drive some memory loss. So it was an 27 00:01:14,959 --> 00:01:17,199 Speaker 1: interesting study. I will say that a lot more research 28 00:01:17,280 --> 00:01:19,240 Speaker 1: is needed in this area. But what they did is 29 00:01:19,280 --> 00:01:22,640 Speaker 1: they studied three thy five hundred healthy older adults. So 30 00:01:22,680 --> 00:01:25,880 Speaker 1: this wasn't young people. This was definitely people as they age. 31 00:01:25,880 --> 00:01:28,720 Speaker 1: They didn't say the age, they just said older adults basically, 32 00:01:28,800 --> 00:01:30,520 Speaker 1: and they were healthy people as well. They didn't have 33 00:01:30,560 --> 00:01:33,240 Speaker 1: diagnosed dementia or anything like that. And then they were 34 00:01:33,319 --> 00:01:36,440 Speaker 1: randomly assigned into two groups. One received a Blaceibo pill 35 00:01:36,560 --> 00:01:40,040 Speaker 1: and the other one received a daily flavanol supplement. And 36 00:01:40,080 --> 00:01:42,840 Speaker 1: this was for three years. It was a long study. 37 00:01:43,400 --> 00:01:44,680 Speaker 1: You know, we like to see We don't want to 38 00:01:44,680 --> 00:01:46,440 Speaker 1: see things over three weeks. We like to see it 39 00:01:46,480 --> 00:01:49,040 Speaker 1: over a long period of time. So the active supplement 40 00:01:49,080 --> 00:01:52,960 Speaker 1: contained five hundred milligrams of flavonoids, which is the daily 41 00:01:53,000 --> 00:01:55,760 Speaker 1: amount that adults are actually recommended to get from food. 42 00:01:55,960 --> 00:01:58,360 Speaker 1: So this is actually a really easy dose of like 43 00:01:58,400 --> 00:02:00,880 Speaker 1: a particular type of antioxidant that you could achieve quite 44 00:02:00,960 --> 00:02:03,160 Speaker 1: naturally through food. All it is is one or two 45 00:02:03,200 --> 00:02:05,600 Speaker 1: cups of tia day, about six squares of dark chocolate, 46 00:02:05,600 --> 00:02:07,160 Speaker 1: which I'm sure a lot of people would have no 47 00:02:07,320 --> 00:02:10,480 Speaker 1: problems having, or a couple of servings or berries or 48 00:02:10,560 --> 00:02:13,600 Speaker 1: apples each day. So it's not actually difficult to achieve 49 00:02:13,639 --> 00:02:15,480 Speaker 1: that through your diet, and I dare say that most 50 00:02:15,520 --> 00:02:17,760 Speaker 1: of us are already getting that. But as we get 51 00:02:17,760 --> 00:02:20,560 Speaker 1: a little bit older, our appetite decreases, we have some 52 00:02:20,680 --> 00:02:23,480 Speaker 1: taste sensations going on. A lot of elderly people suffer 53 00:02:23,520 --> 00:02:26,600 Speaker 1: from malnutrition, so perhaps the supplement is a good way 54 00:02:26,680 --> 00:02:29,160 Speaker 1: for some people with it more of an adequate diet 55 00:02:29,200 --> 00:02:31,120 Speaker 1: to get it in. So at the end of the 56 00:02:31,160 --> 00:02:34,680 Speaker 1: first year the study followed the participants and what they 57 00:02:34,720 --> 00:02:38,000 Speaker 1: found was that their memory scores increased by an average 58 00:02:38,040 --> 00:02:42,120 Speaker 1: of ten percent compared to those who took the Glacebo pill, 59 00:02:42,160 --> 00:02:44,079 Speaker 1: and at the end of the three years it increased 60 00:02:44,120 --> 00:02:46,520 Speaker 1: by an average of sixteen percent in terms of their 61 00:02:46,560 --> 00:02:51,160 Speaker 1: memory stores. So I guess supplementing with these flavonyal supplements 62 00:02:51,360 --> 00:02:53,960 Speaker 1: reversed the lower memory in the participants who had a 63 00:02:54,000 --> 00:02:57,280 Speaker 1: lower quality diet after a year period and naturally sustain 64 00:02:57,360 --> 00:03:00,480 Speaker 1: that result and improved it over a three intervention. So 65 00:03:00,520 --> 00:03:02,760 Speaker 1: what the study really did highlight was that it was 66 00:03:02,800 --> 00:03:06,920 Speaker 1: only really effective in those who had a suboptimal intake 67 00:03:07,360 --> 00:03:10,600 Speaker 1: of these particular types of nutrients or antioxidants. So if 68 00:03:10,639 --> 00:03:13,359 Speaker 1: you had a really good quality diet, supplementing isn't really 69 00:03:13,400 --> 00:03:15,639 Speaker 1: going to give you more benefit than that. And it's 70 00:03:15,680 --> 00:03:18,040 Speaker 1: important to note that this was in elderly people as well, 71 00:03:18,160 --> 00:03:20,200 Speaker 1: So I think if younger people are just supplementing with 72 00:03:20,240 --> 00:03:22,440 Speaker 1: a daily for love and all supplement or an antioxidant 73 00:03:22,440 --> 00:03:24,560 Speaker 1: and supplemt, you're probably not going to see much from 74 00:03:24,600 --> 00:03:27,359 Speaker 1: like a memory or cognition perspective. So I think that 75 00:03:27,520 --> 00:03:29,760 Speaker 1: the two key points in this study were A, it 76 00:03:29,960 --> 00:03:33,280 Speaker 1: was because the diet was already inadequate, so supplementing actually 77 00:03:33,360 --> 00:03:35,720 Speaker 1: really helped that. And B it was in a healthy 78 00:03:35,800 --> 00:03:38,640 Speaker 1: elderly population. I'm not sure if you had, you know, 79 00:03:38,720 --> 00:03:41,760 Speaker 1: diagnosed dementia or Alzheimer's disease, whether or not that would 80 00:03:41,760 --> 00:03:43,800 Speaker 1: actually do any benefit. This was definitely a study on 81 00:03:43,880 --> 00:03:46,680 Speaker 1: healthy adults, So what an interesting study. And I guess 82 00:03:46,720 --> 00:03:50,040 Speaker 1: just the benefits of always having a good quality diet. 83 00:03:50,160 --> 00:03:50,360 Speaker 2: Right. 84 00:03:51,040 --> 00:03:53,240 Speaker 3: Well, I think when you said it was pretty easy 85 00:03:53,280 --> 00:03:55,720 Speaker 3: to get six squares of dark chocolate, I think that 86 00:03:55,880 --> 00:03:59,200 Speaker 3: in my experience, we cherry pick things like the Dart 87 00:03:59,280 --> 00:04:02,200 Speaker 3: chocolate and forget the rest, you know. I think, you know, 88 00:04:02,280 --> 00:04:04,680 Speaker 3: I get my client's food diaries, and these are clients 89 00:04:04,720 --> 00:04:07,800 Speaker 3: who are committed to eating well and dietary change, and 90 00:04:07,840 --> 00:04:11,520 Speaker 3: I'm constantly saying, where's the salad, where's the fresh fruit 91 00:04:11,560 --> 00:04:14,520 Speaker 3: and vegetables. I don't think a lot of people do 92 00:04:14,680 --> 00:04:19,919 Speaker 3: consistently land get those bulk key nutrients we need, you know, 93 00:04:20,040 --> 00:04:21,800 Speaker 3: I would I think a lot of people don't even 94 00:04:21,800 --> 00:04:23,720 Speaker 3: have a piece of fruit each day, let alone you know, 95 00:04:23,839 --> 00:04:27,200 Speaker 3: a crunchy, beautiful apple, And certainly we know when it 96 00:04:27,200 --> 00:04:30,440 Speaker 3: comes to the particularly high leafy green veggies, most people 97 00:04:30,440 --> 00:04:33,000 Speaker 3: don't even get one servet alone the couple that they need. 98 00:04:33,400 --> 00:04:36,000 Speaker 3: So I think, you know, even a little checklist like 99 00:04:36,080 --> 00:04:40,320 Speaker 3: you described as some key foods each day, which routinely 100 00:04:40,400 --> 00:04:43,920 Speaker 3: give that. So what I notice, you know, in our 101 00:04:43,960 --> 00:04:48,039 Speaker 3: profession and probably personal trainers are not dissimilar. You would 102 00:04:48,120 --> 00:04:52,039 Speaker 3: see very few dietitians who don't routinely add salad and 103 00:04:52,120 --> 00:04:55,000 Speaker 3: vegetable to every meal, who don't have high antioxidant fruits 104 00:04:55,040 --> 00:04:58,880 Speaker 3: every day, who you know are looking for high antioxidant foods. 105 00:04:59,040 --> 00:05:00,920 Speaker 3: We didn't mention the red because of course that is 106 00:05:00,960 --> 00:05:02,640 Speaker 3: another sauce's way. 107 00:05:02,640 --> 00:05:03,679 Speaker 2: I didn't mention that. 108 00:05:04,080 --> 00:05:06,680 Speaker 3: On that purpose again, because people would go for the 109 00:05:06,720 --> 00:05:08,800 Speaker 3: red white and the chocolate and not the rest. So 110 00:05:08,920 --> 00:05:10,960 Speaker 3: I think that it's a good reminder to us that 111 00:05:11,040 --> 00:05:13,000 Speaker 3: it's not the one of supplements or the one of 112 00:05:13,120 --> 00:05:16,200 Speaker 3: green juice or the bone broth soup that we grab 113 00:05:16,200 --> 00:05:18,760 Speaker 3: when we're sick that actually determines health when it comes 114 00:05:18,800 --> 00:05:22,559 Speaker 3: to neuroplasticity and the health of our brain and blood flow, 115 00:05:22,640 --> 00:05:26,480 Speaker 3: and these are all the key variables so closely associated 116 00:05:26,800 --> 00:05:30,960 Speaker 3: with cognitive aging and brain health as we get older. 117 00:05:31,400 --> 00:05:34,560 Speaker 3: These are foods you literally want to be including every day, 118 00:05:34,560 --> 00:05:37,599 Speaker 3: and it's looking for ways to incorporate them into your baseline. 119 00:05:37,800 --> 00:05:40,440 Speaker 3: So for me, it's things like keep the frozen berries 120 00:05:40,480 --> 00:05:44,920 Speaker 3: because berries are like extortionate prices at the moment, So 121 00:05:45,080 --> 00:05:47,680 Speaker 3: keep the frozen berries in the freezer that you can 122 00:05:47,720 --> 00:05:50,360 Speaker 3: have every day with your oat breakfast bowl or your 123 00:05:50,480 --> 00:05:54,080 Speaker 3: smoothie when they're in season. Freeze them so that you've 124 00:05:54,080 --> 00:05:57,000 Speaker 3: got some blueberries to add and have as snacks. It's 125 00:05:57,040 --> 00:05:59,120 Speaker 3: having an apple a day keeps the doctor away. It's 126 00:05:59,120 --> 00:06:02,039 Speaker 3: having the leafy green every day and ticking the box 127 00:06:02,080 --> 00:06:04,600 Speaker 3: on some of those core foods because that's the key 128 00:06:04,720 --> 00:06:08,080 Speaker 3: nutrients and super loading them which is associated with this 129 00:06:08,160 --> 00:06:12,039 Speaker 3: reduction in neurological decline as we age. And of course 130 00:06:12,040 --> 00:06:13,719 Speaker 3: the other big part of that is keeping our brain 131 00:06:13,800 --> 00:06:17,120 Speaker 3: active and healthy and challenging it. But certainly from an 132 00:06:17,160 --> 00:06:21,480 Speaker 3: inflammation perspective, it's that baseline diet which is very powerful 133 00:06:21,520 --> 00:06:24,239 Speaker 3: and determining the health of our brain and our cells. 134 00:06:24,800 --> 00:06:27,520 Speaker 3: So yeah, it's ticking the box and creating a bit 135 00:06:27,520 --> 00:06:30,640 Speaker 3: of a checklist of those superfoods that we certainly want 136 00:06:30,640 --> 00:06:32,480 Speaker 3: to be eating on a daily basis, and not just 137 00:06:32,520 --> 00:06:33,960 Speaker 3: saying well, I've had a glass of red wine and 138 00:06:34,000 --> 00:06:35,279 Speaker 3: some dark chocolate and I'm sweet. 139 00:06:35,800 --> 00:06:37,839 Speaker 1: If only it was that easy, right, But I'm also 140 00:06:38,080 --> 00:06:40,039 Speaker 1: there are a couple more foods that we can add 141 00:06:40,080 --> 00:06:43,080 Speaker 1: to our list along with apples and marries and cups 142 00:06:43,080 --> 00:06:45,160 Speaker 1: of tea as well. It's of course the green, leafy 143 00:06:45,200 --> 00:06:50,640 Speaker 1: veggies like Susie mentioned black currants as well, onions, cherries, peaches, soybeans, 144 00:06:50,720 --> 00:06:55,040 Speaker 1: some of our citrus fruits, tea, coffee, lettuce, peppers or capsicums, 145 00:06:55,120 --> 00:06:58,919 Speaker 1: and grapes as well, plus minus a sneaky wine every 146 00:06:58,960 --> 00:06:59,719 Speaker 1: now and then. 147 00:06:59,600 --> 00:07:00,280 Speaker 2: If you like. 148 00:07:01,360 --> 00:07:03,440 Speaker 3: And you know, it's tricky when foods are in their 149 00:07:03,440 --> 00:07:06,200 Speaker 3: seasonal fluctuations, you know, and grapes are really expensive at 150 00:07:06,200 --> 00:07:08,000 Speaker 3: the moment. We should also say it's the red grapes 151 00:07:08,000 --> 00:07:11,240 Speaker 3: as opposed to the green that have that component. But 152 00:07:11,280 --> 00:07:14,000 Speaker 3: I'm also a big fan of the green tea, you know, 153 00:07:14,040 --> 00:07:16,800 Speaker 3: that's known to be particularly high in antioxidants. You get 154 00:07:16,800 --> 00:07:18,920 Speaker 3: some from black tea as well, but you know, for 155 00:07:19,000 --> 00:07:21,080 Speaker 3: one of a better word, we bastardized tea and coffee, 156 00:07:21,120 --> 00:07:22,520 Speaker 3: you know, we have it with milk and sugar and 157 00:07:22,520 --> 00:07:25,840 Speaker 3: we don't get those key nutritional benefits. So a simple swap, 158 00:07:26,200 --> 00:07:27,920 Speaker 3: like starting the day with the green tea or having 159 00:07:27,960 --> 00:07:30,440 Speaker 3: one after lunch, it's a very powerful food habit to 160 00:07:30,520 --> 00:07:32,920 Speaker 3: work on, because for me, it's those food habits. The 161 00:07:32,960 --> 00:07:35,440 Speaker 3: other one is having a smaller than I'm lovingly and 162 00:07:35,520 --> 00:07:38,120 Speaker 3: the baby apples that you can find in supermarkets now, 163 00:07:38,360 --> 00:07:40,760 Speaker 3: which are actually marketed for kids, but they're really cost 164 00:07:40,760 --> 00:07:43,440 Speaker 3: effective because they're smaller. So I bought a packet of 165 00:07:43,480 --> 00:07:45,320 Speaker 3: the baby pears. Actually the other day, I think it 166 00:07:45,360 --> 00:07:47,840 Speaker 3: was only three dollars. It's lasted us all week because 167 00:07:47,840 --> 00:07:50,560 Speaker 3: they're tiny. But that's a great habit for an adult 168 00:07:50,600 --> 00:07:52,880 Speaker 3: who drives home or has a commute to take one 169 00:07:52,920 --> 00:07:54,960 Speaker 3: with you, because that's the time that you're munchie. You 170 00:07:55,000 --> 00:07:57,200 Speaker 3: want something in your mouth, you're probably going to go 171 00:07:57,280 --> 00:07:59,680 Speaker 3: for the rice crackers or something like that if you're 172 00:07:59,680 --> 00:08:02,000 Speaker 3: not a where you know, not mindful of it, and 173 00:08:02,080 --> 00:08:04,600 Speaker 3: having an apple each day is a really smart addition 174 00:08:04,760 --> 00:08:06,720 Speaker 3: to get that daily dose. So a couple of those 175 00:08:06,800 --> 00:08:09,480 Speaker 3: key habits, as we've said, rather than just focusing on 176 00:08:09,520 --> 00:08:12,720 Speaker 3: the dark chocolate after you've finished dinner. All rightly, and 177 00:08:12,760 --> 00:08:15,520 Speaker 3: we'll moving on to another sort of super food segment. 178 00:08:16,080 --> 00:08:20,520 Speaker 3: We know online anything to do with improving the quality 179 00:08:20,520 --> 00:08:25,520 Speaker 3: of sleep goes gangbusters. People are keen to know how 180 00:08:25,560 --> 00:08:27,600 Speaker 3: they can sleep better and how their food may be 181 00:08:27,720 --> 00:08:31,560 Speaker 3: disrupting it. And I think sometimes again it's the structural 182 00:08:31,640 --> 00:08:34,480 Speaker 3: components of the diet that we don't actually consider and 183 00:08:34,520 --> 00:08:37,160 Speaker 3: how that may be impacting. So for me, the one 184 00:08:37,160 --> 00:08:39,880 Speaker 3: that comes to mind straightaway is eating late at night. 185 00:08:40,080 --> 00:08:42,520 Speaker 3: I have many clients who are eating after seven if 186 00:08:42,559 --> 00:08:45,600 Speaker 3: not eight, and it's oftened a heavier meal. Now, certainly 187 00:08:45,600 --> 00:08:48,199 Speaker 3: you want at least two hours from when you finish 188 00:08:48,280 --> 00:08:50,800 Speaker 3: your which is usually the largest meal of the day. 189 00:08:50,800 --> 00:08:51,480 Speaker 2: We'd like it not. 190 00:08:51,440 --> 00:08:53,520 Speaker 3: To be, but until you hit the sack, and so 191 00:08:53,640 --> 00:08:55,600 Speaker 3: that's a very opportune time to do a little bit 192 00:08:55,600 --> 00:08:58,400 Speaker 3: of walking after you've eaten, to try and facilitate digestion, 193 00:08:58,800 --> 00:09:03,680 Speaker 3: because indigestion and reflux and discomfort, abdominal discomfort is one 194 00:09:03,720 --> 00:09:06,480 Speaker 3: of the key reasons sleep can be disrupted. But also 195 00:09:06,559 --> 00:09:09,880 Speaker 3: the stimulants. You know, tea, coffee, hot chocolate, drinks, chocolate 196 00:09:10,320 --> 00:09:12,360 Speaker 3: are all stimulants. So if you're someone who does sit 197 00:09:12,400 --> 00:09:14,880 Speaker 3: down with a timtam or some dark chocolate, you know, 198 00:09:15,000 --> 00:09:17,600 Speaker 3: it's sort of against what we've just said. You know, 199 00:09:17,600 --> 00:09:20,280 Speaker 3: it's actually a stimulant. So if you're particularly sensitive to that, 200 00:09:20,600 --> 00:09:22,360 Speaker 3: you certainly don't want to be having them before you 201 00:09:22,400 --> 00:09:24,920 Speaker 3: go to bed. Now, there's a handful of foods that 202 00:09:24,920 --> 00:09:29,200 Speaker 3: have sort of got some evidence around supporting sleep. So 203 00:09:29,280 --> 00:09:31,960 Speaker 3: should you have your routine downpat where you're eating dinner, 204 00:09:32,120 --> 00:09:34,840 Speaker 3: you know, at a good time, ideally before seven, so 205 00:09:34,840 --> 00:09:37,040 Speaker 3: you've at least got a couple of hours you might 206 00:09:37,040 --> 00:09:38,520 Speaker 3: do a little bit of housework or go for a 207 00:09:38,559 --> 00:09:41,240 Speaker 3: stroll around the block with your partner to help aid digestion. 208 00:09:41,800 --> 00:09:43,760 Speaker 3: And if you're just having something to set on your stomach, 209 00:09:44,000 --> 00:09:46,280 Speaker 3: or you might be a night hour, so like to 210 00:09:46,280 --> 00:09:47,880 Speaker 3: have a bit of a supper at eight or nine. 211 00:09:47,920 --> 00:09:50,000 Speaker 3: A couple of things that will be better will be 212 00:09:50,120 --> 00:09:52,080 Speaker 3: the milk. You know, milk does have some of the 213 00:09:52,080 --> 00:09:56,280 Speaker 3: amino acids associated with supporting serotonin production, which is associated 214 00:09:56,320 --> 00:09:59,959 Speaker 3: with better sleep and relaxation. A little bit of evident 215 00:10:00,120 --> 00:10:01,640 Speaker 3: for banana, I think you have to be a bit 216 00:10:01,679 --> 00:10:03,840 Speaker 3: careful that. You know, bananas can be quite large, but 217 00:10:03,920 --> 00:10:07,280 Speaker 3: a small amount nuts are a great choice. You know, 218 00:10:07,360 --> 00:10:09,320 Speaker 3: sitting down with a little bit of nuts is adding 219 00:10:09,360 --> 00:10:11,880 Speaker 3: some protein, it's adding some good fats, but it is 220 00:10:11,920 --> 00:10:15,000 Speaker 3: associated again with the amino acid trip to pains, so 221 00:10:15,040 --> 00:10:18,400 Speaker 3: associated with better sleep. Definitely, herbal tea. You know, you 222 00:10:18,400 --> 00:10:20,400 Speaker 3: want to be keeping off all kinds of caffeine because 223 00:10:20,400 --> 00:10:21,840 Speaker 3: it's going to make you go to the toilet, particularly 224 00:10:21,840 --> 00:10:22,560 Speaker 3: a plain tea. 225 00:10:22,880 --> 00:10:23,680 Speaker 2: So herbal tea is. 226 00:10:23,679 --> 00:10:26,320 Speaker 3: Going to be better. I think the other thing that 227 00:10:26,320 --> 00:10:29,200 Speaker 3: we don't speak a lot about is the foods that 228 00:10:29,320 --> 00:10:33,560 Speaker 3: contain natural sources of monosodium glutamate. So the glutamates are 229 00:10:33,559 --> 00:10:37,440 Speaker 3: found in foods, your heavy tomato based foods, your soy 230 00:10:37,440 --> 00:10:41,600 Speaker 3: based foods, so soy sauce, so generally any Asian cuisine, pizza, 231 00:10:41,720 --> 00:10:44,240 Speaker 3: if you've been to a Mexican restaurant, even something with 232 00:10:44,280 --> 00:10:46,679 Speaker 3: quite a lot of mushroom will give you naturally occur 233 00:10:46,720 --> 00:10:49,280 Speaker 3: and glutamates, and that can in some people who are 234 00:10:49,320 --> 00:10:53,199 Speaker 3: more sensitive, disrupt sleep. It can cause some dreams. Myself, 235 00:10:53,240 --> 00:10:55,719 Speaker 3: it gives me very itchy skin. So often if I've 236 00:10:55,760 --> 00:10:57,960 Speaker 3: had soy based meal, if I've had dumplings, which I 237 00:10:58,000 --> 00:11:00,480 Speaker 3: do love, I do wake up with sort of she's skin, 238 00:11:00,520 --> 00:11:02,720 Speaker 3: which is really irritating, and I can always track it 239 00:11:02,760 --> 00:11:05,840 Speaker 3: back to that kind of high glue tomate meal. Or 240 00:11:06,080 --> 00:11:09,240 Speaker 3: if you've been out and you don't have control over 241 00:11:09,280 --> 00:11:12,640 Speaker 3: the type of soy sauce you know, certainly Asian cuisine, 242 00:11:12,679 --> 00:11:15,719 Speaker 3: even picking up sushi, you're probably giving yourself a nice 243 00:11:15,720 --> 00:11:18,400 Speaker 3: soce of MSG, and if you are sensitive, that can 244 00:11:18,480 --> 00:11:20,720 Speaker 3: certainly disrupt it. So you really can't go past a 245 00:11:20,720 --> 00:11:23,000 Speaker 3: good piece of chicken or fish or lean meat and 246 00:11:23,080 --> 00:11:26,640 Speaker 3: some plain veggies at night to try and facilitate sleep 247 00:11:26,679 --> 00:11:29,800 Speaker 3: and keep that portion relatively small. And certainly if you're 248 00:11:29,840 --> 00:11:33,720 Speaker 3: having snack food at night, things like flavored chips, even 249 00:11:33,760 --> 00:11:36,880 Speaker 3: some flavored crackers, rice crackers. Again, if you have a 250 00:11:36,880 --> 00:11:39,080 Speaker 3: close look, they often contain flavor and heart serism. For 251 00:11:39,120 --> 00:11:41,920 Speaker 3: some people who are sensitive, they can again disrupt sleep 252 00:11:41,960 --> 00:11:44,640 Speaker 3: and kind of hers stimulatory effect. So foods you don't 253 00:11:44,640 --> 00:11:47,440 Speaker 3: often think, but it really is worth cleaning out your 254 00:11:47,559 --> 00:11:50,120 Speaker 3: diet if you're noticing that you're more sensitive. 255 00:11:50,600 --> 00:11:52,880 Speaker 1: Yeah, on dred percent and like you mentioned those MSG 256 00:11:53,000 --> 00:11:54,960 Speaker 1: type foods. If you're eating food labels, look for the 257 00:11:55,040 --> 00:11:57,760 Speaker 1: number six two one. And some of the side effects 258 00:11:57,760 --> 00:12:01,760 Speaker 1: for more sensitive people include things like insomnia, also head eggs, 259 00:12:01,840 --> 00:12:04,280 Speaker 1: fatigue if you're waking up just feeling like you haven't 260 00:12:04,280 --> 00:12:06,480 Speaker 1: had a really good sleep and you're still feeling fatigued, 261 00:12:06,600 --> 00:12:08,480 Speaker 1: and also a little bit of muscle aching and muscle 262 00:12:08,520 --> 00:12:11,040 Speaker 1: pain for some people as well. So it's often linked 263 00:12:11,080 --> 00:12:14,600 Speaker 1: back to those saltier types of foods, highly flavored types 264 00:12:14,640 --> 00:12:16,679 Speaker 1: of foods as well. And I will say as well, 265 00:12:16,720 --> 00:12:18,840 Speaker 1: for I've got a couple of clients SUSI that their 266 00:12:18,880 --> 00:12:21,920 Speaker 1: sleep is impacted by reflux. So large meals tends to 267 00:12:21,920 --> 00:12:25,600 Speaker 1: play a portion they're really heavy. Tomato based meals. Chocolate 268 00:12:25,679 --> 00:12:28,600 Speaker 1: and peppermint can also aid acid reflux as well. Or 269 00:12:28,640 --> 00:12:31,000 Speaker 1: eating and then going and lying straight down on the couch. 270 00:12:31,040 --> 00:12:33,199 Speaker 1: So ideally you want to try and stay upright for 271 00:12:33,240 --> 00:12:35,640 Speaker 1: about thirty to sixty minutes after your meal. It just 272 00:12:35,679 --> 00:12:38,200 Speaker 1: aids in more effective digestions. So going for a little 273 00:12:38,200 --> 00:12:40,040 Speaker 1: bit of a walk, you don't want to do anything 274 00:12:40,040 --> 00:12:43,760 Speaker 1: too strenuous. Sometimes high intensity exercise or activity can actually 275 00:12:43,760 --> 00:12:46,160 Speaker 1: inhibit sleep as well, will take you a little bit 276 00:12:46,200 --> 00:12:49,040 Speaker 1: longer to get to sleep. So just gentle stretching your 277 00:12:49,120 --> 00:12:51,640 Speaker 1: yoga or walking after a meal can be really good. 278 00:12:51,800 --> 00:12:54,160 Speaker 1: But if you do suffer from acid reflux, really trying 279 00:12:54,200 --> 00:12:56,839 Speaker 1: to stay upright after your meals is a really good strategy. 280 00:12:57,000 --> 00:12:58,840 Speaker 1: But if you are waking up during the night and 281 00:12:58,880 --> 00:13:01,760 Speaker 1: you're feeling that effects of reflux, it's well worth either 282 00:13:01,840 --> 00:13:04,840 Speaker 1: chatting to your dietician about some lifestyle and diet strategies 283 00:13:05,080 --> 00:13:07,920 Speaker 1: or potentially even chatting to your doctor about the medications 284 00:13:07,920 --> 00:13:11,320 Speaker 1: that you can take to stop that acid reflux, because honestly, 285 00:13:11,320 --> 00:13:13,559 Speaker 1: if you are suffering it from over time, it can 286 00:13:13,559 --> 00:13:16,280 Speaker 1: actually be quite dangerous because it can change the sailor 287 00:13:16,520 --> 00:13:19,360 Speaker 1: makeup of their cells within your esophacus as well, which 288 00:13:19,440 --> 00:13:21,960 Speaker 1: long term can actually lead to some really risky things 289 00:13:21,960 --> 00:13:24,920 Speaker 1: like aesophageal can So that's worst case scenario, but it 290 00:13:24,920 --> 00:13:26,480 Speaker 1: isn't something that we just want to let go and 291 00:13:26,520 --> 00:13:29,160 Speaker 1: go and go. If you suffer from reflux regularly, you 292 00:13:29,200 --> 00:13:30,920 Speaker 1: definitely want to stay on top of that as well. 293 00:13:30,960 --> 00:13:33,600 Speaker 1: And as Zusi mentioned, the stimulants as well, the caffeine 294 00:13:33,600 --> 00:13:36,520 Speaker 1: and the teas, the coffee, the energy drinks, and particularly 295 00:13:36,559 --> 00:13:39,440 Speaker 1: the chocolate if you are sensitive, can actually keep some 296 00:13:39,480 --> 00:13:40,240 Speaker 1: people up at night. 297 00:13:40,640 --> 00:13:43,480 Speaker 3: And if you have capacity have your heavier meal in 298 00:13:43,480 --> 00:13:46,360 Speaker 3: the day, use the leftovers or use the rice and 299 00:13:46,440 --> 00:13:49,320 Speaker 3: past to heavier meals as a lunch meal, and then 300 00:13:49,400 --> 00:13:51,000 Speaker 3: go for the light of just a lean piece of 301 00:13:51,480 --> 00:13:53,880 Speaker 3: meat and some salad or a soup and just see 302 00:13:53,880 --> 00:13:56,840 Speaker 3: the effect. Conduct your own experiment to see if that 303 00:13:56,880 --> 00:13:59,400 Speaker 3: does effect. And certainly, if you're someone who is rushing 304 00:13:59,400 --> 00:14:02,160 Speaker 3: around a lafton you get home late, you shovel your 305 00:14:02,160 --> 00:14:04,920 Speaker 3: food and quickly you sit down, you flop on the couch, 306 00:14:05,160 --> 00:14:07,800 Speaker 3: then you go straight to bed. I guarantee you that 307 00:14:07,840 --> 00:14:09,319 Speaker 3: you'll feel much better if you get more in the 308 00:14:09,400 --> 00:14:11,560 Speaker 3: day and really focus on that last meal being a 309 00:14:11,679 --> 00:14:14,480 Speaker 3: much lighter option. If sleep is something that you know 310 00:14:14,520 --> 00:14:15,000 Speaker 3: you need to. 311 00:14:14,960 --> 00:14:18,040 Speaker 1: Work on, definitely all right, Susy. So for our final 312 00:14:18,040 --> 00:14:20,360 Speaker 1: segment of the show, the listener question of the week 313 00:14:20,480 --> 00:14:23,120 Speaker 1: is how do we keep our diet on track when 314 00:14:23,120 --> 00:14:25,960 Speaker 1: there's always something on over the weekend? And you and 315 00:14:26,040 --> 00:14:28,840 Speaker 1: I can definitely relate to that. And so I think 316 00:14:28,880 --> 00:14:31,520 Speaker 1: I've got three top tips for our listeners today. My 317 00:14:31,560 --> 00:14:33,160 Speaker 1: first one, and I said to my clients, is a 318 00:14:33,280 --> 00:14:36,240 Speaker 1: plan your weekend and b pick just one occasion you'd 319 00:14:36,320 --> 00:14:38,640 Speaker 1: like to indulge in. If it's a kid's birthday party 320 00:14:38,800 --> 00:14:41,600 Speaker 1: and your an a adversary dinner, screw the kids' birthday party, 321 00:14:41,880 --> 00:14:44,560 Speaker 1: eat before you go, don't touch snacks, and enjoy the 322 00:14:44,600 --> 00:14:46,920 Speaker 1: occasion that you're truly going to enjoy. If you've got 323 00:14:46,920 --> 00:14:48,920 Speaker 1: a work event on a Friday night and you've got 324 00:14:48,960 --> 00:14:51,640 Speaker 1: your big girlfriend's fortieth birthday dinner on the Saturday night, 325 00:14:51,680 --> 00:14:53,160 Speaker 1: I know which one I'd be picking. I'm not going 326 00:14:53,200 --> 00:14:55,160 Speaker 1: to go gung ho with the work event. I probably 327 00:14:55,160 --> 00:14:57,320 Speaker 1: wouldn't even want to be there. Yet I'd really like 328 00:14:57,360 --> 00:15:00,000 Speaker 1: to enjoy myself, you know, my best friend's fortieth birthday 329 00:15:00,120 --> 00:15:02,080 Speaker 1: or whatever that is. So we tend to want to 330 00:15:02,120 --> 00:15:04,960 Speaker 1: indulge in every occasion when we're eating out or there's 331 00:15:05,000 --> 00:15:07,120 Speaker 1: something on, but a lot of them we're just going 332 00:15:07,160 --> 00:15:07,720 Speaker 1: because I. 333 00:15:07,680 --> 00:15:09,000 Speaker 2: Feel like, you know, we should. 334 00:15:09,080 --> 00:15:11,880 Speaker 1: It's like our I don't know, aunts, uncles, whatever, like 335 00:15:11,960 --> 00:15:14,160 Speaker 1: something someone we don't even really like, but we're kind 336 00:15:14,200 --> 00:15:16,280 Speaker 1: of showing up because we feel like we have to. 337 00:15:16,560 --> 00:15:19,840 Speaker 1: Those occasions you're not, you know, don't overindulge in those things. 338 00:15:19,880 --> 00:15:22,320 Speaker 1: Really pick the one occasion that really matters to your 339 00:15:22,360 --> 00:15:24,840 Speaker 1: most per week. If it's a kid's birthday party, do 340 00:15:24,880 --> 00:15:28,200 Speaker 1: you really need the brownies and the fairy bread and 341 00:15:28,200 --> 00:15:29,720 Speaker 1: the fruit and all that sort of thing, and the 342 00:15:29,720 --> 00:15:30,640 Speaker 1: potato chips and. 343 00:15:30,600 --> 00:15:32,480 Speaker 2: The hot dogs? Do you need that stuff? 344 00:15:32,560 --> 00:15:34,880 Speaker 1: Or would you rather go for a lovely meal with 345 00:15:34,920 --> 00:15:38,280 Speaker 1: your hobby on Sunday night for whatever reason, celebration or 346 00:15:38,320 --> 00:15:40,680 Speaker 1: just because you're heading out. So really be careful of 347 00:15:40,720 --> 00:15:43,520 Speaker 1: the occasions that are coming up and choose the ones 348 00:15:43,560 --> 00:15:45,480 Speaker 1: that matter to the most and the ones that you 349 00:15:45,560 --> 00:15:47,800 Speaker 1: just feel like you have to go do, like take 350 00:15:47,800 --> 00:15:49,720 Speaker 1: the kids to or it's the you know, the neighbors 351 00:15:50,120 --> 00:15:52,920 Speaker 1: Friday night drinks that happen every single week. They're not 352 00:15:52,960 --> 00:15:54,760 Speaker 1: the ones that we want to over indulge in because 353 00:15:54,760 --> 00:15:56,680 Speaker 1: they happen so regularly and we don't really care too 354 00:15:56,760 --> 00:15:59,800 Speaker 1: much about them. So pick the occasion. Secondly, Susie and 355 00:15:59,800 --> 00:16:01,680 Speaker 1: I have said it a hundred times, will continue to 356 00:16:01,680 --> 00:16:04,440 Speaker 1: say it before you go, particularly if it's a catered 357 00:16:04,520 --> 00:16:06,720 Speaker 1: event and you know that there's lots of like cannopais, 358 00:16:06,840 --> 00:16:09,360 Speaker 1: deep fried spring rolls, that sort of thing where it's 359 00:16:09,360 --> 00:16:12,000 Speaker 1: snacky type of food, or there's tons of cheese platters 360 00:16:12,000 --> 00:16:14,240 Speaker 1: and there's garlic breads and there's sausage rolls, or it's 361 00:16:14,400 --> 00:16:16,720 Speaker 1: the backyard barbecue, and you know that there's just going 362 00:16:16,760 --> 00:16:19,280 Speaker 1: to be snacks galore, and it's going to be difficult 363 00:16:19,280 --> 00:16:19,960 Speaker 1: for you to say no. 364 00:16:20,080 --> 00:16:21,240 Speaker 2: To eat before you go. 365 00:16:21,560 --> 00:16:23,800 Speaker 1: The worst thing that you can do is go into 366 00:16:23,840 --> 00:16:25,760 Speaker 1: these social situations hungry. 367 00:16:25,960 --> 00:16:28,000 Speaker 2: Bea just guarantee you're only human. You're going to eat. 368 00:16:28,080 --> 00:16:29,560 Speaker 2: I would, Susie would, we all would. 369 00:16:29,800 --> 00:16:31,280 Speaker 1: So you want to kind of try to fill up 370 00:16:31,320 --> 00:16:33,520 Speaker 1: your tummy with a little bit of something first, whether 371 00:16:33,560 --> 00:16:35,840 Speaker 1: it's a nice vegetable soup, whether it's a bit of 372 00:16:35,880 --> 00:16:38,000 Speaker 1: chuna salad, whether it's some fruit and yogurt before you 373 00:16:38,040 --> 00:16:40,880 Speaker 1: go whatever it might be. Try to avoid going into 374 00:16:40,920 --> 00:16:44,640 Speaker 1: these big weekend social situations hungry. And another thing you 375 00:16:44,640 --> 00:16:46,960 Speaker 1: can do is actually take something healthy with you. So 376 00:16:46,960 --> 00:16:49,320 Speaker 1: if you go into a big backyard barbecue, you can 377 00:16:49,320 --> 00:16:51,480 Speaker 1: take along a bit salad, you can take along, you know, 378 00:16:51,600 --> 00:16:54,160 Speaker 1: some lean chicken wrest or some fish to add a 379 00:16:54,160 --> 00:16:55,880 Speaker 1: bit of alf well with some fresh herbs and pop 380 00:16:55,920 --> 00:16:57,960 Speaker 1: onto the barbecue. If you know that there's any sausages 381 00:16:57,960 --> 00:17:00,760 Speaker 1: available and you're not really a sausage fare and we're like, oh, 382 00:17:00,840 --> 00:17:02,320 Speaker 1: you know, I've had a bit of an indulgent week 383 00:17:02,400 --> 00:17:04,560 Speaker 1: so far, I'm not really into the sausages, and I'm 384 00:17:04,560 --> 00:17:06,080 Speaker 1: going to take some chicken breast or take a piece 385 00:17:06,119 --> 00:17:08,560 Speaker 1: of salmon I can throw into the barbecue instead. So 386 00:17:08,640 --> 00:17:10,879 Speaker 1: those sorts of things where you're thinking ahead about what 387 00:17:10,960 --> 00:17:14,040 Speaker 1: might be on offer and actively taking something healthy that 388 00:17:14,080 --> 00:17:16,639 Speaker 1: fits into your plan or fits into your goals can 389 00:17:16,720 --> 00:17:19,560 Speaker 1: be a really really easy strategy. What about you, Suzie, 390 00:17:19,560 --> 00:17:21,600 Speaker 1: what are your tips to keep your clients on track 391 00:17:21,640 --> 00:17:22,360 Speaker 1: over the weekend? 392 00:17:22,760 --> 00:17:26,560 Speaker 3: You stole all of mine, great minds. I think this 393 00:17:26,600 --> 00:17:29,119 Speaker 3: has been a conversation I have routinely each week with 394 00:17:29,160 --> 00:17:31,919 Speaker 3: my mums on a Thursday because they find themselves in 395 00:17:31,920 --> 00:17:35,760 Speaker 3: a frenzy. And so my couple of tips relate specifically 396 00:17:36,480 --> 00:17:39,879 Speaker 3: to busy mums who are going to sporting events. And 397 00:17:39,960 --> 00:17:42,760 Speaker 3: I've found myself in this position more recently as well, 398 00:17:42,840 --> 00:17:46,159 Speaker 3: juggling a few different sports with my kids. You can't 399 00:17:46,200 --> 00:17:49,679 Speaker 3: go to soccer or rugby or rugby league and expect 400 00:17:49,760 --> 00:17:52,159 Speaker 3: yourself to find something healthy. It's going to be the 401 00:17:52,160 --> 00:17:54,440 Speaker 3: dodgy sausage sizzle, it's going to be the cake stall, 402 00:17:54,560 --> 00:17:56,320 Speaker 3: it's going to be the bacon and egg roll. And 403 00:17:56,359 --> 00:17:58,680 Speaker 3: once you start the weekend on the wrong foot nutritionally, 404 00:17:58,760 --> 00:18:02,080 Speaker 3: it will just go downhill. So my first tip is 405 00:18:02,640 --> 00:18:05,760 Speaker 3: make sure that you take something with you, knowing that 406 00:18:05,760 --> 00:18:07,639 Speaker 3: that's how your morning and even all day is going 407 00:18:07,680 --> 00:18:07,919 Speaker 3: to go. 408 00:18:08,040 --> 00:18:09,000 Speaker 2: It's going to be difficult. 409 00:18:09,000 --> 00:18:11,440 Speaker 3: So whether it's making a rap the night before, whether 410 00:18:11,600 --> 00:18:14,800 Speaker 3: it is grabbing someone say the tuna or salmon SnackPacks 411 00:18:14,800 --> 00:18:17,400 Speaker 3: which I've got twenty grams of protein, whether it's taking 412 00:18:17,440 --> 00:18:19,960 Speaker 3: your protein yogurt with you, You've got to take it 413 00:18:20,000 --> 00:18:21,800 Speaker 3: with you. It's just not going to ever be healthy. 414 00:18:21,840 --> 00:18:23,720 Speaker 3: And like I said, once you start on the wrong 415 00:18:23,760 --> 00:18:26,440 Speaker 3: foot with too much process, carbon fat. It ll just 416 00:18:26,680 --> 00:18:29,359 Speaker 3: go downhill because all day you'll be chasing your hunger. 417 00:18:29,960 --> 00:18:35,120 Speaker 3: I think the second tip is no snacking and mindless munching. 418 00:18:35,560 --> 00:18:38,359 Speaker 3: So I'll see my clients and yeah, they'll have the 419 00:18:38,359 --> 00:18:40,960 Speaker 3: sausage sizzle and a coffee, and then they'll have another coffee, 420 00:18:41,000 --> 00:18:42,480 Speaker 3: and then they're a bit hungry, so they grab a 421 00:18:42,520 --> 00:18:45,400 Speaker 3: cracker pack and it's just this graze all day. I'm 422 00:18:45,480 --> 00:18:47,520 Speaker 3: like you, I don't mind indulgent meals. Go and have 423 00:18:47,560 --> 00:18:50,679 Speaker 3: a beautiful Italian meal or pizza with the family, Go 424 00:18:50,720 --> 00:18:52,800 Speaker 3: and enjoy it. But it's all those little extras, which 425 00:18:52,840 --> 00:18:55,600 Speaker 3: mean on a weekend you probably don't need to eat 426 00:18:55,600 --> 00:18:57,920 Speaker 3: more than three times because one of the meals is 427 00:18:57,960 --> 00:19:01,639 Speaker 3: probably heavier. Yes it's a veggie top up before you're 428 00:19:01,640 --> 00:19:03,880 Speaker 3: going out to dinner. You're probably having a later breakfast, 429 00:19:03,920 --> 00:19:06,480 Speaker 3: a heavier lunch, and then a dinner out, so you 430 00:19:06,520 --> 00:19:09,520 Speaker 3: won't need your four or five meals each day. And 431 00:19:09,560 --> 00:19:11,840 Speaker 3: I think that leads to my third tip, which is 432 00:19:11,920 --> 00:19:16,960 Speaker 3: keep track of your hunger. Often in social situations visiting family, 433 00:19:17,080 --> 00:19:18,800 Speaker 3: we go on an autopilot with our food. You know, 434 00:19:18,840 --> 00:19:20,600 Speaker 3: we go to our parents and we eat the cakes 435 00:19:20,640 --> 00:19:22,520 Speaker 3: that they have there, or we go and eat the 436 00:19:22,600 --> 00:19:24,439 Speaker 3: chips and snacks that we had as kids. You know, 437 00:19:24,440 --> 00:19:27,040 Speaker 3: we're not really mindfully eating. So I just said to 438 00:19:27,080 --> 00:19:30,120 Speaker 3: a client this morning, are you really hungry every two hours? 439 00:19:30,600 --> 00:19:33,080 Speaker 3: Because you know there's a lot of food going in, 440 00:19:33,119 --> 00:19:35,800 Speaker 3: So really, just keep checking in with your hunger. And again, 441 00:19:35,840 --> 00:19:38,439 Speaker 3: I have no issue with people enjoying a decent meal 442 00:19:38,560 --> 00:19:41,280 Speaker 3: or feed, but it's all those little extras that slip 443 00:19:41,320 --> 00:19:43,920 Speaker 3: in displace our hunger and we never eat a proper meal. 444 00:19:44,320 --> 00:19:47,760 Speaker 3: So tips, you know that really are important because I find, 445 00:19:47,840 --> 00:19:50,119 Speaker 3: you know, from Friday night until Monday, there can be 446 00:19:50,200 --> 00:19:53,440 Speaker 3: a complete calorie of indulgence that completely undoes a whole 447 00:19:53,440 --> 00:19:55,600 Speaker 3: week's hard work. And probably the last quick tip is 448 00:19:55,600 --> 00:19:57,439 Speaker 3: you've got to exercise. There is no excuse to not 449 00:19:57,480 --> 00:19:59,919 Speaker 3: exercise on both weekend days. Whether it's a walk with 450 00:20:00,000 --> 00:20:02,320 Speaker 3: a friend, a power walk in the morning or afternoon, 451 00:20:02,480 --> 00:20:04,560 Speaker 3: it's the time is your own. It's got to be 452 00:20:04,560 --> 00:20:04,960 Speaker 3: a priority. 453 00:20:04,960 --> 00:20:06,639 Speaker 1: You got to schedule it kind of percent. And I 454 00:20:06,680 --> 00:20:09,040 Speaker 1: had a client who went to watch her kids basketball 455 00:20:09,040 --> 00:20:10,800 Speaker 1: game and he's quite good, so he's I don't know, 456 00:20:10,800 --> 00:20:12,600 Speaker 1: in some sort of rep league or whatever, and he 457 00:20:12,640 --> 00:20:14,280 Speaker 1: had two or three backs to back games, and she said, 458 00:20:14,280 --> 00:20:15,680 Speaker 1: oh my gosh, I can't go to the gym. I'm 459 00:20:15,680 --> 00:20:18,240 Speaker 1: here for like three hours. And I said, why don't 460 00:20:18,240 --> 00:20:19,960 Speaker 1: you just get some steps around the court, Like why 461 00:20:19,960 --> 00:20:21,840 Speaker 1: aren't you while you're watching him, just keep doing laps 462 00:20:21,880 --> 00:20:24,119 Speaker 1: of the court. And the funniest thing was it seems 463 00:20:24,119 --> 00:20:26,399 Speaker 1: like the most simple thing, and she's like, I actually 464 00:20:26,560 --> 00:20:28,359 Speaker 1: never thought of that. She's like, I just always sit 465 00:20:28,400 --> 00:20:29,879 Speaker 1: in the chair chat to all the other moms, and 466 00:20:29,880 --> 00:20:32,040 Speaker 1: that's all I do. So she sent me a photo 467 00:20:32,040 --> 00:20:34,520 Speaker 1: of her watch afterwards, and she got ten thousand steps 468 00:20:34,560 --> 00:20:36,800 Speaker 1: in just fromm doing laps of the basketball court and 469 00:20:36,840 --> 00:20:38,960 Speaker 1: watching her son play. It wasn't like she wasn't there, 470 00:20:39,040 --> 00:20:41,280 Speaker 1: she wasn't being present. She's like, I was actually more 471 00:20:41,320 --> 00:20:43,160 Speaker 1: present because normally I'm on my phone or I'm chatting 472 00:20:43,200 --> 00:20:44,560 Speaker 1: to the other moms and I'm kind of only half 473 00:20:44,560 --> 00:20:46,840 Speaker 1: paying attention. She's like, I was doing laps and laps 474 00:20:46,880 --> 00:20:48,560 Speaker 1: of the court. I got all my steps in and 475 00:20:48,600 --> 00:20:51,080 Speaker 1: I was actively really paying attention to the game as well. 476 00:20:51,160 --> 00:20:53,160 Speaker 1: So you don't just have to sit on the sidelines. 477 00:20:53,200 --> 00:20:55,560 Speaker 1: You can actually use that time. If you're spending hours 478 00:20:55,560 --> 00:20:58,600 Speaker 1: at kids sporting events over the weekend to actually prioritize 479 00:20:58,640 --> 00:21:00,480 Speaker 1: your own health and get some steps in as well. 480 00:21:00,880 --> 00:21:03,040 Speaker 3: I asked a mumm at regbutrator if she wanted to 481 00:21:03,080 --> 00:21:05,879 Speaker 3: walk around with me, and she said, no. 482 00:21:06,560 --> 00:21:07,199 Speaker 2: You gotta find you. 483 00:21:07,080 --> 00:21:09,280 Speaker 1: You gotta find new people. Though right, she's clearly not 484 00:21:09,280 --> 00:21:09,960 Speaker 1: your person. 485 00:21:09,720 --> 00:21:12,159 Speaker 3: Exactly because I've done my steps. I thought, oh, you know, 486 00:21:12,160 --> 00:21:13,720 Speaker 3: maybe she'll walk around with me, and she was a 487 00:21:13,720 --> 00:21:16,000 Speaker 3: hard no from her. You got to find two people. 488 00:21:17,280 --> 00:21:19,040 Speaker 1: I would have joined you soon as I would have. Yeah, 489 00:21:19,480 --> 00:21:21,600 Speaker 1: all right, Well, that brings us to the end of 490 00:21:21,640 --> 00:21:23,600 Speaker 1: the Nutrition Couch for another week. We would love if 491 00:21:23,640 --> 00:21:26,719 Speaker 1: you could describe to the podcast, leave us a positive review, 492 00:21:26,800 --> 00:21:29,240 Speaker 1: and also don't forget our brand new Pery book, which 493 00:21:29,359 --> 00:21:33,240 Speaker 1: is selling like absolute hotcakes, is available on the Nutritioncouch 494 00:21:33,280 --> 00:21:35,639 Speaker 1: dot com. It's worldwide. You can purchase it from anywhere 495 00:21:35,640 --> 00:21:37,600 Speaker 1: in the world. It will be applicable if you're in 496 00:21:37,640 --> 00:21:40,120 Speaker 1: your late thirties, forties, fifties, even as you hit those 497 00:21:40,119 --> 00:21:41,320 Speaker 1: menopause years as well. 498 00:21:41,400 --> 00:21:42,119 Speaker 2: The majority of. 499 00:21:42,119 --> 00:21:44,760 Speaker 1: Strategies are still applicable as well, so check it out 500 00:21:44,760 --> 00:21:47,240 Speaker 1: on the nutritioncatch dot com and we will catch everybody 501 00:21:47,400 --> 00:21:47,879 Speaker 1: next week. 502 00:21:48,080 --> 00:21:48,840 Speaker 3: Thanks for listening.