1 00:00:00,600 --> 00:00:02,480 Speaker 1: Are you're a good sleeper, or do you find that 2 00:00:02,520 --> 00:00:04,960 Speaker 1: you can only get to sleep yet find yourself waking 3 00:00:05,000 --> 00:00:07,160 Speaker 1: a couple of hours later and you're able to get 4 00:00:07,200 --> 00:00:09,799 Speaker 1: back into a deep sleep. Or maybe you're juggling small 5 00:00:09,880 --> 00:00:11,920 Speaker 1: children like myself and you're a little bit. 6 00:00:11,840 --> 00:00:13,320 Speaker 2: Chronically sleep deprived. 7 00:00:13,960 --> 00:00:16,319 Speaker 1: On today's episode of The Nutrition Couch, we share the 8 00:00:16,400 --> 00:00:18,439 Speaker 1: science behind what you should eat to get a better 9 00:00:18,560 --> 00:00:21,040 Speaker 1: night's sleep. Hi, I'm Leanne Wood. 10 00:00:20,960 --> 00:00:23,040 Speaker 2: And I'm City Burrow and every week. 11 00:00:22,840 --> 00:00:25,759 Speaker 1: We bring you The Nutrition Couch, the biweekly podcast that 12 00:00:25,840 --> 00:00:27,800 Speaker 1: keeps you up to date on everything that you need 13 00:00:27,840 --> 00:00:30,200 Speaker 1: to know in the world of nutrition as well as 14 00:00:30,240 --> 00:00:32,800 Speaker 1: eating for a decent night's sleep. Today we share the 15 00:00:32,960 --> 00:00:35,600 Speaker 1: latest research on what to eat to help improve your 16 00:00:35,640 --> 00:00:38,440 Speaker 1: memory and cognition, and our listener question of the Week 17 00:00:38,520 --> 00:00:41,280 Speaker 1: is all about keeping your food on track throughout the 18 00:00:41,320 --> 00:00:44,680 Speaker 1: weekend and holidays as well. But to gigs Off Susie, 19 00:00:44,680 --> 00:00:47,680 Speaker 1: there was a very interesting article on memory loss and 20 00:00:47,800 --> 00:00:51,760 Speaker 1: food this week in the Sydney Morning Herald. So essentially 21 00:00:51,840 --> 00:00:54,760 Speaker 1: it was really focused on flavonoids, which we know are 22 00:00:54,880 --> 00:00:58,480 Speaker 1: found in things like apples, berry and tea. So what 23 00:00:58,560 --> 00:01:00,680 Speaker 1: the study really found it was got on one of 24 00:01:00,720 --> 00:01:03,600 Speaker 1: the first of its kind to show that an insufficient 25 00:01:03,680 --> 00:01:07,120 Speaker 1: intake of flavonols, which are the nutrients found in certain 26 00:01:07,160 --> 00:01:09,839 Speaker 1: types of fruits and veggies and tears, can actually stop 27 00:01:09,880 --> 00:01:12,920 Speaker 1: the brain from functioning at its best and potentially even 28 00:01:13,000 --> 00:01:15,800 Speaker 1: drive some memory loss. So it was an interesting study. 29 00:01:15,840 --> 00:01:17,600 Speaker 1: I will say that a lot more research is needed 30 00:01:17,640 --> 00:01:19,800 Speaker 1: in this area. But what they did is they studied 31 00:01:19,880 --> 00:01:23,160 Speaker 1: three thy five hundred healthy older adults. So this wasn't 32 00:01:23,440 --> 00:01:25,959 Speaker 1: young people. This was definitely people as they age. They 33 00:01:25,959 --> 00:01:28,720 Speaker 1: didn't say the age, they just said older adults basically, 34 00:01:28,760 --> 00:01:30,480 Speaker 1: and they were healthy people as well. They didn't have 35 00:01:30,560 --> 00:01:33,200 Speaker 1: diagnosed dementia or anything like that. And then they were 36 00:01:33,280 --> 00:01:36,399 Speaker 1: randomly assigned into two groups. One received a placebo pill 37 00:01:36,560 --> 00:01:40,000 Speaker 1: and the other one received a daily flavanol supplement. And 38 00:01:40,040 --> 00:01:42,800 Speaker 1: this was for three years. It was a long study. 39 00:01:43,400 --> 00:01:44,640 Speaker 1: You know, we like to see we don't want to 40 00:01:44,640 --> 00:01:46,440 Speaker 1: see things over three weeks. We'd like to see it 41 00:01:46,440 --> 00:01:49,000 Speaker 1: over a long period of time. So the active supplement 42 00:01:49,040 --> 00:01:52,920 Speaker 1: contained five hundred milligrams of flavonoids, which is the daily 43 00:01:52,960 --> 00:01:55,720 Speaker 1: amount that adults are actually recommended to get from food. 44 00:01:55,960 --> 00:01:58,320 Speaker 1: So this is actually a really easy dose of like 45 00:01:58,360 --> 00:02:00,880 Speaker 1: a particular type of antioxidant that you could achieve quite 46 00:02:00,920 --> 00:02:01,880 Speaker 1: naturally through food. 47 00:02:02,160 --> 00:02:03,040 Speaker 2: All it is is one or. 48 00:02:03,040 --> 00:02:05,520 Speaker 1: Two cups of tier day, about six squares of dark chocolate, 49 00:02:05,560 --> 00:02:07,160 Speaker 1: which I'm sure a lot of people would have no 50 00:02:07,280 --> 00:02:10,480 Speaker 1: problems having, or a couple of servings or berries or 51 00:02:10,520 --> 00:02:13,560 Speaker 1: apples each day. So it's not actually difficult to achieve 52 00:02:13,600 --> 00:02:15,440 Speaker 1: that through your diet, and I dare say that most 53 00:02:15,480 --> 00:02:17,720 Speaker 1: of us are already getting that. But as we get 54 00:02:17,720 --> 00:02:20,560 Speaker 1: a little bit older, our appetite decreases, we have some 55 00:02:20,639 --> 00:02:23,440 Speaker 1: taste sensations going on. A lot of elderly people suffer 56 00:02:23,480 --> 00:02:26,600 Speaker 1: from malnutrition, so perhaps the supplement is a good way 57 00:02:26,639 --> 00:02:29,120 Speaker 1: for some people with it more of an adequate diet 58 00:02:29,160 --> 00:02:31,080 Speaker 1: to get it in. So at the end of the 59 00:02:31,120 --> 00:02:34,640 Speaker 1: first year the study followed the participants and what they 60 00:02:34,680 --> 00:02:38,000 Speaker 1: found was that their memory scores increased by an average 61 00:02:38,000 --> 00:02:42,080 Speaker 1: of ten percent compared to those who took the placebo pill, 62 00:02:42,160 --> 00:02:44,080 Speaker 1: and at the end of the three years it increased 63 00:02:44,080 --> 00:02:46,520 Speaker 1: by an average of sixteen percent in terms of their 64 00:02:46,520 --> 00:02:51,120 Speaker 1: memory stores. So I guess supplementing with these flavonyal supplements 65 00:02:51,320 --> 00:02:53,960 Speaker 1: reversed the lower memory in the participants who had a 66 00:02:53,960 --> 00:02:57,240 Speaker 1: lower quality diet after a year period and naturally sustain 67 00:02:57,320 --> 00:03:00,440 Speaker 1: that result and improved it over a three intervention. So 68 00:03:00,480 --> 00:03:02,720 Speaker 1: what the study really did highlight was that it was 69 00:03:02,800 --> 00:03:06,960 Speaker 1: only really effective in those who had a suboptimal intake 70 00:03:07,320 --> 00:03:10,040 Speaker 1: of these particular types of nutrients or antioxidants. 71 00:03:10,080 --> 00:03:11,560 Speaker 2: So if you had a really good. 72 00:03:11,480 --> 00:03:14,200 Speaker 1: Quality diet, supplementing isn't really going to give you more 73 00:03:14,240 --> 00:03:16,560 Speaker 1: benefit than that. And it's important to note that this 74 00:03:16,680 --> 00:03:18,640 Speaker 1: was in elderly people as well, so I think if 75 00:03:18,680 --> 00:03:20,959 Speaker 1: younger people are just supplementing with a daily love and 76 00:03:21,000 --> 00:03:23,640 Speaker 1: all supplement or an antioxidant and supplement, you're probably not 77 00:03:23,680 --> 00:03:26,440 Speaker 1: going to see much from like a memory or cognition perspective. 78 00:03:26,560 --> 00:03:28,519 Speaker 1: So I think that the two key points in this 79 00:03:28,639 --> 00:03:32,120 Speaker 1: study were A, it was because the diet was already inadequate, 80 00:03:32,200 --> 00:03:34,920 Speaker 1: so supplementing actually really helped that, And B it was 81 00:03:35,040 --> 00:03:38,200 Speaker 1: in a healthy elderly population. I'm not sure if you had, 82 00:03:38,440 --> 00:03:41,360 Speaker 1: you know, diagnosed dementia or Alzheimer's disease, whether or not 83 00:03:41,400 --> 00:03:43,400 Speaker 1: that would actually do any benefit. This was definitely a 84 00:03:43,400 --> 00:03:46,280 Speaker 1: study on healthy adults, So what an interesting study. And 85 00:03:46,320 --> 00:03:49,320 Speaker 1: I guess just the benefits of always having a good 86 00:03:49,360 --> 00:03:50,520 Speaker 1: quality diet right. 87 00:03:51,000 --> 00:03:53,360 Speaker 3: Well, I think when you said it's pretty easy to 88 00:03:53,400 --> 00:03:55,960 Speaker 3: get six squares of dark chocolate, I think that in 89 00:03:56,000 --> 00:03:59,600 Speaker 3: my experience, we cherry pick things like the Dart chocolate 90 00:03:59,600 --> 00:04:02,160 Speaker 3: and forget the rest, you know, I think, you know, 91 00:04:02,280 --> 00:04:04,680 Speaker 3: I get my client's food diaries, and these are clients 92 00:04:04,680 --> 00:04:07,760 Speaker 3: who are committed to eating well and dietary change, and 93 00:04:07,840 --> 00:04:11,480 Speaker 3: I'm constantly saying, where's the salad, where's the fresh fruit 94 00:04:11,520 --> 00:04:14,480 Speaker 3: and vegetables. I don't think a lot of people do 95 00:04:14,640 --> 00:04:19,919 Speaker 3: consistently land get those bulk key nutrients we need, you know, 96 00:04:20,040 --> 00:04:21,720 Speaker 3: I would I think a lot of people don't even 97 00:04:21,760 --> 00:04:23,680 Speaker 3: have a piece of fruit each day, let alone you know, 98 00:04:23,839 --> 00:04:27,159 Speaker 3: a crunchy, beautiful apple, and certainly we know when it 99 00:04:27,200 --> 00:04:30,360 Speaker 3: comes to the particularly high leafy green veggies, most people 100 00:04:30,400 --> 00:04:33,000 Speaker 3: don't even get one servet alone the couple that they need. 101 00:04:33,400 --> 00:04:36,000 Speaker 3: So I think, you know, even a little checklist like 102 00:04:36,040 --> 00:04:40,279 Speaker 3: you described as some key foods each day, which routinely 103 00:04:40,400 --> 00:04:43,880 Speaker 3: give that. So what I notice, you know, in our 104 00:04:43,920 --> 00:04:47,960 Speaker 3: profession and probably personal trainers are not dissimilar. You would 105 00:04:48,120 --> 00:04:52,000 Speaker 3: see very few dietitians who don't routinely add salad and 106 00:04:52,080 --> 00:04:55,000 Speaker 3: vegetable to every meal. Who don't have high antioxidant fruits 107 00:04:55,040 --> 00:04:58,880 Speaker 3: every day, who you know are looking for high antioxidant foods. 108 00:04:59,040 --> 00:05:00,760 Speaker 3: We didn't mention the red one because of course that 109 00:05:00,839 --> 00:05:02,600 Speaker 3: is another sauce way. 110 00:05:02,640 --> 00:05:06,560 Speaker 2: I didn't mention that on purpose again, because people would go. 111 00:05:06,480 --> 00:05:08,320 Speaker 3: For the red white and the chocolate and not the rest. 112 00:05:08,680 --> 00:05:10,840 Speaker 3: So I think that it's a good reminder to us 113 00:05:10,880 --> 00:05:12,880 Speaker 3: that it's not the one of supplements or the one 114 00:05:12,920 --> 00:05:15,880 Speaker 3: of green juice or the bone broth soup that we 115 00:05:15,920 --> 00:05:18,560 Speaker 3: grab when we're sick that actually determines health when it 116 00:05:18,560 --> 00:05:21,719 Speaker 3: comes to neuroplasticity and the health of our brain and 117 00:05:21,880 --> 00:05:24,880 Speaker 3: blood flow, and these are all the key variables so 118 00:05:25,120 --> 00:05:30,359 Speaker 3: closely associated with cognitive aging and brain health as we 119 00:05:30,400 --> 00:05:33,520 Speaker 3: get older. These are foods you literally want to be 120 00:05:33,560 --> 00:05:36,120 Speaker 3: including every day, and it's looking for ways to incorporate 121 00:05:36,160 --> 00:05:39,039 Speaker 3: them into your baseline. So for me, it's things like 122 00:05:39,240 --> 00:05:43,840 Speaker 3: keep the frozen berries because berries are like extortionate prices 123 00:05:43,880 --> 00:05:46,840 Speaker 3: at the moment, So keep the frozen berries in the 124 00:05:46,880 --> 00:05:49,040 Speaker 3: freezer that you can have every day with your oat 125 00:05:49,240 --> 00:05:53,320 Speaker 3: breakfast bowl or your smoothie when they're in season. Freeze 126 00:05:53,360 --> 00:05:55,640 Speaker 3: them so that you've got some blueberries to add and 127 00:05:56,040 --> 00:05:58,240 Speaker 3: have as snacks. It's having an apple a day keeps 128 00:05:58,240 --> 00:06:00,680 Speaker 3: the doctor away. It's having the leafy green every day, 129 00:06:01,080 --> 00:06:03,640 Speaker 3: and ticking the box on some of those core foods 130 00:06:03,680 --> 00:06:06,920 Speaker 3: because that's the key nutrients and super loading them which 131 00:06:06,960 --> 00:06:10,960 Speaker 3: is associated with this reduction in neurological decline. 132 00:06:10,440 --> 00:06:11,360 Speaker 2: As we age. 133 00:06:11,560 --> 00:06:13,040 Speaker 3: And of course the other big part of that is 134 00:06:13,120 --> 00:06:16,360 Speaker 3: keeping our brain active and healthy and challenging it. But 135 00:06:16,480 --> 00:06:20,640 Speaker 3: certainly from an inflammation perspective, it's that baseline diet which 136 00:06:20,680 --> 00:06:23,400 Speaker 3: is very powerful and determining the health of our brain 137 00:06:23,480 --> 00:06:26,920 Speaker 3: and our cells. So yeah, it's ticking the box and 138 00:06:26,960 --> 00:06:29,760 Speaker 3: creating a bit of a checklist of those superfoods that 139 00:06:29,839 --> 00:06:32,120 Speaker 3: we certainly want to be eating on a daily basis, 140 00:06:32,120 --> 00:06:33,479 Speaker 3: and not just saying well, I've had a glass of 141 00:06:33,480 --> 00:06:35,279 Speaker 3: red wine and some dark chocolate and I'm sweet. 142 00:06:35,760 --> 00:06:37,799 Speaker 1: If only it was that easy, right, But I'm also 143 00:06:38,040 --> 00:06:40,040 Speaker 1: there are a couple more foods that we can add 144 00:06:40,040 --> 00:06:43,039 Speaker 1: to our list along with apples and Marry's and cups 145 00:06:43,040 --> 00:06:45,120 Speaker 1: of tea as well. It's of course the green, leafy 146 00:06:45,200 --> 00:06:50,640 Speaker 1: veggies like Susie mentioned black currants as well, onions, cherries, peaches, soybeans, 147 00:06:50,720 --> 00:06:55,040 Speaker 1: some of our citrus fruits, tea, coffee, lettuce, peppers or capsicums, 148 00:06:55,080 --> 00:06:58,919 Speaker 1: and grapes as well, plus minus a sneaky wine every 149 00:06:58,960 --> 00:06:59,920 Speaker 1: now and then if you like. 150 00:07:01,320 --> 00:07:03,360 Speaker 3: And you know, it's tricky when foods are in their 151 00:07:03,440 --> 00:07:06,159 Speaker 3: seasonal fluctuations, you know, and grapes are really expensive at 152 00:07:06,200 --> 00:07:07,960 Speaker 3: the moment. We should also say it's the red grapes 153 00:07:08,000 --> 00:07:11,240 Speaker 3: as opposed to the green that have that component. But 154 00:07:11,240 --> 00:07:13,960 Speaker 3: I'm also a big fan of the green tea, you know, 155 00:07:14,040 --> 00:07:16,760 Speaker 3: that's known to be particularly high in antioxidants. You get 156 00:07:16,760 --> 00:07:18,880 Speaker 3: some from black tea as well, but you know, for 157 00:07:18,960 --> 00:07:21,080 Speaker 3: one of a better word, we bastardized tea and coffee, 158 00:07:21,080 --> 00:07:22,480 Speaker 3: you know, we have it with milk and sugar and 159 00:07:22,520 --> 00:07:25,800 Speaker 3: we don't get those key nutritional benefits. So a simple swap, 160 00:07:26,160 --> 00:07:27,880 Speaker 3: like starting the day with a green tea or having 161 00:07:27,920 --> 00:07:30,440 Speaker 3: one after lunch, it's a very powerful food habit to 162 00:07:30,480 --> 00:07:32,880 Speaker 3: work on, because for me, it's those food habits. The 163 00:07:32,960 --> 00:07:35,440 Speaker 3: other one is having a small than I'm lovingly and 164 00:07:35,520 --> 00:07:38,080 Speaker 3: the baby apples that you can find in supermarkets now, 165 00:07:38,320 --> 00:07:40,680 Speaker 3: which are actually marketed for kids, but they're really cost 166 00:07:40,760 --> 00:07:43,400 Speaker 3: effective because they're smaller. So I bought a packet of 167 00:07:43,440 --> 00:07:45,280 Speaker 3: the baby pears. Actually the other day, I think it 168 00:07:45,320 --> 00:07:47,800 Speaker 3: was only three dollars. It's lasted us all week because 169 00:07:47,800 --> 00:07:50,560 Speaker 3: they're tiny. But that's a great habit for an adult 170 00:07:50,560 --> 00:07:52,840 Speaker 3: who drives home or has a commute to take one 171 00:07:52,880 --> 00:07:54,920 Speaker 3: with you, because that's the time that you're munchie. You 172 00:07:54,960 --> 00:07:57,160 Speaker 3: want something in your mouth, you're probably going to go 173 00:07:57,240 --> 00:07:59,680 Speaker 3: for the rice crackers or something like that if you're 174 00:07:59,680 --> 00:08:01,960 Speaker 3: not a where you know, not mindful of it, and 175 00:08:02,080 --> 00:08:04,600 Speaker 3: having an apple each day is a really smart addition 176 00:08:04,760 --> 00:08:06,680 Speaker 3: to get that daily dose. So a couple of those 177 00:08:06,800 --> 00:08:09,440 Speaker 3: key habits, as we've said, rather than just focusing on 178 00:08:09,480 --> 00:08:12,520 Speaker 3: the dark chocolate after you've finished dinner. All right ly, 179 00:08:12,600 --> 00:08:15,520 Speaker 3: and we'll moving on to another sort of super food segment. 180 00:08:16,040 --> 00:08:20,480 Speaker 3: We know online anything to do with improving the quality 181 00:08:20,520 --> 00:08:25,440 Speaker 3: of sleep goes gangbusters. People are keen to know how 182 00:08:25,520 --> 00:08:27,560 Speaker 3: they can sleep better and how their food may be 183 00:08:27,680 --> 00:08:31,520 Speaker 3: disrupting it. And I think sometimes again it's the structural 184 00:08:31,600 --> 00:08:34,480 Speaker 3: components of the diet that we don't actually consider and 185 00:08:34,480 --> 00:08:37,120 Speaker 3: how that may be impacting. So for me, the one 186 00:08:37,160 --> 00:08:39,840 Speaker 3: that comes to mind straightaway is eating late at night. 187 00:08:40,040 --> 00:08:42,520 Speaker 3: I have many clients who are eating after seven, if 188 00:08:42,520 --> 00:08:44,400 Speaker 3: not eight, and it's offered. 189 00:08:44,120 --> 00:08:44,880 Speaker 2: A heavier meal. 190 00:08:45,000 --> 00:08:47,679 Speaker 3: Now, certainly you want at least two hours from when 191 00:08:47,720 --> 00:08:50,160 Speaker 3: you finish your which is usually. 192 00:08:49,800 --> 00:08:50,800 Speaker 2: The largest meal of the day. 193 00:08:50,800 --> 00:08:52,839 Speaker 3: We'd like it not to be, but until you hit 194 00:08:52,880 --> 00:08:55,000 Speaker 3: the sack, and so that's a very opportune time to 195 00:08:55,000 --> 00:08:56,800 Speaker 3: do a little bit of walking after you've eaten, to 196 00:08:56,800 --> 00:09:02,319 Speaker 3: try and facilitate digestion, because indigestion and reflux and discomfort, 197 00:09:02,360 --> 00:09:04,800 Speaker 3: abdominal discomfort is one of the key reasons sleep can 198 00:09:04,840 --> 00:09:05,520 Speaker 3: be disrupted. 199 00:09:05,880 --> 00:09:07,240 Speaker 2: But also the stimulants. 200 00:09:07,280 --> 00:09:11,199 Speaker 3: You know, tea, coffee, hot chocolate, drinks, chocolate are all stimulants. 201 00:09:11,200 --> 00:09:12,719 Speaker 3: So if you're someone who does sit down with a 202 00:09:12,760 --> 00:09:15,480 Speaker 3: timtam or some dark chocolate, you know, it's sort of 203 00:09:16,120 --> 00:09:18,520 Speaker 3: against what we've just said. You know, it's actually a stimulant. 204 00:09:18,559 --> 00:09:21,280 Speaker 3: So if you're particularly sensitive to that, you certainly don't 205 00:09:21,280 --> 00:09:22,480 Speaker 3: want to be having them before. 206 00:09:22,240 --> 00:09:22,920 Speaker 2: You go to bed. 207 00:09:23,360 --> 00:09:25,360 Speaker 3: Now, there's a handful of foods that have sort of 208 00:09:25,400 --> 00:09:29,840 Speaker 3: got some evidence around supporting sleep. So should you have 209 00:09:29,960 --> 00:09:32,320 Speaker 3: your routine down pat where you're eating dinner, you know, 210 00:09:32,520 --> 00:09:35,080 Speaker 3: at a good time, ideally before seven, so you've at 211 00:09:35,120 --> 00:09:37,160 Speaker 3: least got a couple of hours you might do a 212 00:09:37,200 --> 00:09:39,040 Speaker 3: little bit of housework, or go for a stroll around 213 00:09:39,080 --> 00:09:41,840 Speaker 3: the block with your partner to help aid digestion. And 214 00:09:41,880 --> 00:09:43,760 Speaker 3: if you were just having something to set on your stomach, 215 00:09:43,960 --> 00:09:46,240 Speaker 3: or you might be a night hour, so like to 216 00:09:46,240 --> 00:09:47,880 Speaker 3: have a bit of a supper at eight or nine. 217 00:09:47,920 --> 00:09:49,960 Speaker 3: A couple of things that will be better will be 218 00:09:50,080 --> 00:09:52,040 Speaker 3: the milk. You know, milk does have some of the 219 00:09:52,040 --> 00:09:56,280 Speaker 3: amino acids associated with supporting serotonin production, which is associated 220 00:09:56,280 --> 00:09:59,959 Speaker 3: with better sleep and relaxation. A little bit of evidence 221 00:10:00,080 --> 00:10:01,600 Speaker 3: for banana. I think you have to be a bit 222 00:10:01,640 --> 00:10:03,840 Speaker 3: careful that. You know, bananas can be quite large, but 223 00:10:03,880 --> 00:10:07,280 Speaker 3: a small amount nuts are a great choice. You know, 224 00:10:07,320 --> 00:10:09,320 Speaker 3: sitting down with a little bit of nuts is adding 225 00:10:09,320 --> 00:10:11,840 Speaker 3: some protein, it's adding some good fats, but it is 226 00:10:11,880 --> 00:10:14,959 Speaker 3: associated again with the amino acid trip to pains, so 227 00:10:15,000 --> 00:10:18,360 Speaker 3: associated with better sleep. Definitely herbal tea. You know, you 228 00:10:18,400 --> 00:10:20,360 Speaker 3: want to be keeping off all kinds of caffeine because 229 00:10:20,360 --> 00:10:21,800 Speaker 3: it's going to make you go to the toilet, particularly 230 00:10:21,840 --> 00:10:24,319 Speaker 3: a plain tea, So herbal tea is going to be better. 231 00:10:25,240 --> 00:10:27,120 Speaker 3: I think the other thing that we don't speak a 232 00:10:27,160 --> 00:10:31,400 Speaker 3: lot about is the foods that contain natural sources of 233 00:10:31,440 --> 00:10:35,240 Speaker 3: monosodium glutamate. So the glutamates are found in foods, your 234 00:10:35,559 --> 00:10:38,720 Speaker 3: heavy tomato based foods, your soy based foods, so soy sauce, 235 00:10:38,760 --> 00:10:42,200 Speaker 3: so generally any Asian cuisine, pizza, if you've been to 236 00:10:42,240 --> 00:10:44,640 Speaker 3: a Mexican restaurant, even something with quite a lot of 237 00:10:44,720 --> 00:10:47,680 Speaker 3: mushroom will give you naturally occur and glutamates, and that 238 00:10:47,800 --> 00:10:51,160 Speaker 3: can in some people who are more sensitive, disrupt sleep. 239 00:10:51,200 --> 00:10:53,800 Speaker 3: It can cause some dreams. Myself, it gives me very 240 00:10:53,800 --> 00:10:56,760 Speaker 3: itchy skin. So often if I've had soy based meal, 241 00:10:56,760 --> 00:10:59,080 Speaker 3: if I've had dumplings, which I do love, I do 242 00:10:59,160 --> 00:11:00,840 Speaker 3: wake up with sort of each she's skin, which is 243 00:11:00,880 --> 00:11:03,120 Speaker 3: really irritating, and I can always track it back to 244 00:11:03,760 --> 00:11:05,200 Speaker 3: that kind of high glue tomate meal. 245 00:11:05,760 --> 00:11:07,319 Speaker 2: Or if you've beat out. 246 00:11:07,880 --> 00:11:10,480 Speaker 3: And you don't have control over the type of soy sauce, 247 00:11:10,960 --> 00:11:14,439 Speaker 3: you know, certainly Asian cuisine, even picking up sushi, you've 248 00:11:14,480 --> 00:11:16,760 Speaker 3: probably given yourself a nice dose of MSG, and if 249 00:11:16,760 --> 00:11:19,680 Speaker 3: you are sensitive, that can certainly disrupt it. So you 250 00:11:19,720 --> 00:11:21,720 Speaker 3: really can't go past a good piece of chicken or 251 00:11:21,760 --> 00:11:24,760 Speaker 3: fish or lean meat and some plain veggies at night 252 00:11:25,080 --> 00:11:28,560 Speaker 3: to try and facilitate sleep and keep that portion relatively small, 253 00:11:29,000 --> 00:11:31,400 Speaker 3: and certainly if you're having snack food at night, things 254 00:11:31,480 --> 00:11:36,120 Speaker 3: like flavored chips, even some flavored crackers, rice crackers. Again, 255 00:11:36,440 --> 00:11:38,320 Speaker 3: if you have a close look, they often contain flavor 256 00:11:38,360 --> 00:11:40,520 Speaker 3: enheartcers and for some people who are sensitive, they can 257 00:11:40,559 --> 00:11:43,880 Speaker 3: again disrupt sleep and kind of hers stimulitary effect. So 258 00:11:43,960 --> 00:11:46,520 Speaker 3: foods you don't often think, but it really is worth 259 00:11:46,600 --> 00:11:50,560 Speaker 3: cleaning out your diet if you're noticing that you're more sensitive. 260 00:11:50,559 --> 00:11:52,880 Speaker 1: Yeah, one hundred percent. And like you mentioned those MSG 261 00:11:53,000 --> 00:11:54,880 Speaker 1: type foods. If you're eating food labels, look for the 262 00:11:55,000 --> 00:11:57,280 Speaker 1: number six two to one. And some of the side 263 00:11:57,280 --> 00:12:01,160 Speaker 1: effects for more sensitive people include things like insomnia, also 264 00:12:01,240 --> 00:12:03,760 Speaker 1: head eggs, fatigue if you're waking up just feeling like 265 00:12:03,840 --> 00:12:05,600 Speaker 1: you haven't had a really good sleep and you're still 266 00:12:05,600 --> 00:12:08,000 Speaker 1: feeling fatigued, and also a little bit of muscle aching 267 00:12:08,040 --> 00:12:10,440 Speaker 1: and muscle paint for some people as well. So it's 268 00:12:10,480 --> 00:12:13,640 Speaker 1: often linked back to those saltier types of foods, highly 269 00:12:13,800 --> 00:12:16,360 Speaker 1: flavored types of foods as well. And I will say 270 00:12:16,360 --> 00:12:18,040 Speaker 1: as well, for I've got a couple of clients SUSI 271 00:12:18,360 --> 00:12:21,600 Speaker 1: that their sleep is impacted by reflux. So large meals 272 00:12:21,600 --> 00:12:24,959 Speaker 1: tends to play a portion they're really heavy Tomato based meals. 273 00:12:25,200 --> 00:12:28,280 Speaker 1: Chocolate and peppermint can also aid acid reflux as well. 274 00:12:28,480 --> 00:12:30,600 Speaker 1: Or eating and then going and lying straight down on 275 00:12:30,600 --> 00:12:32,440 Speaker 1: the couch. So ideally you want to try and stay 276 00:12:32,520 --> 00:12:35,320 Speaker 1: upright for about thirty to sixty minutes after your meal. 277 00:12:35,360 --> 00:12:37,880 Speaker 1: It just aids in more effective digestions. So going for 278 00:12:37,880 --> 00:12:39,599 Speaker 1: a little bit of a walk, you don't want to 279 00:12:39,640 --> 00:12:43,199 Speaker 1: do anything too strenuous. Sometimes high intensity exercise or activity 280 00:12:43,280 --> 00:12:45,719 Speaker 1: can actually inhibit sleep as well, will take you a 281 00:12:45,760 --> 00:12:48,080 Speaker 1: little bit longer to get to sleep. So just gentle 282 00:12:48,360 --> 00:12:51,080 Speaker 1: stretching or yoga or walking after a meal can be 283 00:12:51,120 --> 00:12:53,640 Speaker 1: really good. But if you do suffer from acid reflux, 284 00:12:53,679 --> 00:12:55,800 Speaker 1: really trying to stay upright after your meals is a 285 00:12:55,840 --> 00:12:58,360 Speaker 1: really good strategy. But if you are waking up during 286 00:12:58,360 --> 00:13:01,120 Speaker 1: the night and you're feeling that effects of reflux, it's 287 00:13:01,120 --> 00:13:03,760 Speaker 1: well worth either chatting to your dietician about some lifestyle 288 00:13:03,800 --> 00:13:06,839 Speaker 1: and diet strategies, or potentially even chatting to your doctor 289 00:13:06,880 --> 00:13:09,000 Speaker 1: about the medications that you can take to stop that 290 00:13:09,040 --> 00:13:12,280 Speaker 1: acid reflux, because honestly, if you are suffering it from 291 00:13:12,440 --> 00:13:15,000 Speaker 1: over time, it can actually be quite dangerous because it 292 00:13:15,000 --> 00:13:17,960 Speaker 1: can change the sailor makeup of their cells within your 293 00:13:18,040 --> 00:13:20,880 Speaker 1: esophagus as well, which long term can actually lead to 294 00:13:20,920 --> 00:13:23,600 Speaker 1: some really risky things like aesophageal can So that's worst 295 00:13:23,640 --> 00:13:25,880 Speaker 1: case scenario, but it isn't something that we just want 296 00:13:25,920 --> 00:13:27,640 Speaker 1: to let go and go and go. If you suffer 297 00:13:27,679 --> 00:13:30,280 Speaker 1: from reflux regularly, you definitely want to stay on top 298 00:13:30,280 --> 00:13:32,520 Speaker 1: of that as well. And as Zusi mentioned, the stimulants 299 00:13:32,520 --> 00:13:34,840 Speaker 1: as well, the caffeine and the teas, the coffee, the 300 00:13:34,960 --> 00:13:38,280 Speaker 1: energy drinks, and particular the chocolate if you are sensitive, 301 00:13:38,559 --> 00:13:40,199 Speaker 1: can actually keep some people up at night. 302 00:13:40,600 --> 00:13:43,440 Speaker 3: And if you have capacity, have your heavy meal in 303 00:13:43,480 --> 00:13:46,319 Speaker 3: the day, use the leftovers or use the rice and 304 00:13:46,440 --> 00:13:49,520 Speaker 3: pasta heavier meals as a lunch meal, and then go 305 00:13:49,559 --> 00:13:51,760 Speaker 3: for the lighter just a lean piece of meat and 306 00:13:51,800 --> 00:13:54,320 Speaker 3: some salad or a soup and just see the effect. 307 00:13:54,480 --> 00:13:57,480 Speaker 3: Conduct your own experiment to see if that does effect. 308 00:13:57,559 --> 00:13:59,640 Speaker 3: And certainly, if you're someone who is rushing around a 309 00:13:59,679 --> 00:14:02,400 Speaker 3: l after you get home late, you shovel your food 310 00:14:02,440 --> 00:14:04,880 Speaker 3: and quickly you sit down, you flop on the couch, 311 00:14:05,160 --> 00:14:07,760 Speaker 3: then you go straight to bed. I guarantee you that 312 00:14:07,800 --> 00:14:09,280 Speaker 3: you'll feel much better if you get more in the 313 00:14:09,360 --> 00:14:11,560 Speaker 3: day and really focus on that last meal being a 314 00:14:11,640 --> 00:14:14,440 Speaker 3: much lighter option. If sleep is something that you know 315 00:14:14,480 --> 00:14:17,160 Speaker 3: you need to work on, definitely, all right, Susy. 316 00:14:17,200 --> 00:14:19,520 Speaker 1: So for our final segment of the show, the listener 317 00:14:19,600 --> 00:14:21,640 Speaker 1: question of the week is how do we keep our 318 00:14:21,680 --> 00:14:25,320 Speaker 1: diet on track when there's always something on over the weekend? 319 00:14:25,560 --> 00:14:28,400 Speaker 1: And you and I can definitely relate to that. And 320 00:14:28,440 --> 00:14:30,200 Speaker 1: so I think I've got three top tips for our 321 00:14:30,240 --> 00:14:32,880 Speaker 1: listeners today. My first one, and I said to my clients, 322 00:14:32,960 --> 00:14:35,480 Speaker 1: is a plan your weekend and b pick just one 323 00:14:35,520 --> 00:14:37,960 Speaker 1: occasion you'd like to indulge in. If it's a kid's 324 00:14:37,960 --> 00:14:40,640 Speaker 1: birthday party and your at an adversary dinner, screw the 325 00:14:40,680 --> 00:14:43,760 Speaker 1: kids birthday party, eat before you go, don't touch snacks, 326 00:14:43,760 --> 00:14:46,200 Speaker 1: and enjoy the occasion that you're truly going to enjoy. 327 00:14:46,400 --> 00:14:48,320 Speaker 1: If you've got a work event on a Friday night 328 00:14:48,400 --> 00:14:50,880 Speaker 1: and you've got your big girlfriend's fortieth birthday dinner on 329 00:14:50,880 --> 00:14:52,800 Speaker 1: the Saturday night, I know which one I'd be picking. 330 00:14:52,800 --> 00:14:54,640 Speaker 1: I'm not going to go gung ho with the work event. 331 00:14:54,760 --> 00:14:56,720 Speaker 1: I probably wouldn't even want to be there, yet I'd 332 00:14:56,840 --> 00:14:59,240 Speaker 1: really like to enjoy myself. You know, my best friend's 333 00:14:59,240 --> 00:15:01,960 Speaker 1: fortieth birthday whatever that is. So we tend to want 334 00:15:02,000 --> 00:15:04,720 Speaker 1: to indulge in every occasion when we're eating out or 335 00:15:04,720 --> 00:15:06,720 Speaker 1: there's something on, but a lot of them we're just 336 00:15:06,800 --> 00:15:09,240 Speaker 1: going because I feel like, you know, we should. It's 337 00:15:09,280 --> 00:15:12,200 Speaker 1: like our I don't know, aunts, uncles, whatever, like something 338 00:15:12,280 --> 00:15:14,240 Speaker 1: someone we don't even really like, but we're kind of 339 00:15:14,240 --> 00:15:16,760 Speaker 1: showing up because we feel like we have to. Those 340 00:15:16,800 --> 00:15:19,800 Speaker 1: occasions you're not you know, don't overindulge in those things. 341 00:15:19,840 --> 00:15:22,280 Speaker 1: Really pick the one occasion that really matters to your 342 00:15:22,320 --> 00:15:24,800 Speaker 1: most per week. If it's a kid's birthday party, do 343 00:15:24,840 --> 00:15:28,160 Speaker 1: you really need the brownies and the fairy bread and 344 00:15:28,200 --> 00:15:29,680 Speaker 1: the fruit and all that sort of thing, and the 345 00:15:29,720 --> 00:15:31,200 Speaker 1: potato chips and the hot dogs? 346 00:15:31,440 --> 00:15:32,440 Speaker 2: Do you need that stuff? 347 00:15:32,520 --> 00:15:34,840 Speaker 1: Or would you rather go for a lovely meal with 348 00:15:34,880 --> 00:15:38,240 Speaker 1: your hobby on Sunday night for whatever reason, celebration or 349 00:15:38,280 --> 00:15:40,680 Speaker 1: just because you're heading out. So really be careful of 350 00:15:40,720 --> 00:15:43,520 Speaker 1: the occasions that are coming up and choose the ones 351 00:15:43,520 --> 00:15:45,440 Speaker 1: that matter to the most and the ones that you 352 00:15:45,560 --> 00:15:47,760 Speaker 1: just feel like you have to go to, like take 353 00:15:47,800 --> 00:15:50,680 Speaker 1: the kids to, or it's you know, the neighbors Friday night. 354 00:15:50,640 --> 00:15:53,520 Speaker 2: Drinks that happen every single week. They're not the ones. 355 00:15:53,320 --> 00:15:55,120 Speaker 1: That we want to over indulge in because they happen 356 00:15:55,200 --> 00:15:57,560 Speaker 1: so regularly and we don't really care too much about them, So. 357 00:15:57,560 --> 00:15:58,360 Speaker 2: Pick the occasion. 358 00:15:58,920 --> 00:16:00,920 Speaker 1: Secondly, Susie and I have said at a hundred times 359 00:16:01,000 --> 00:16:03,560 Speaker 1: will continue to say it, eat before you go, particularly 360 00:16:03,640 --> 00:16:05,640 Speaker 1: if it's a catered event and you know that there's 361 00:16:05,680 --> 00:16:08,680 Speaker 1: lots of like cannopais, deep fried spring rolls, that sort 362 00:16:08,680 --> 00:16:10,840 Speaker 1: of thing where it's snacky type of food, or there's 363 00:16:10,840 --> 00:16:13,120 Speaker 1: tons of cheese platters and there's garlic breads and there's 364 00:16:13,160 --> 00:16:16,000 Speaker 1: sausage rolls, or it's the backyard barbecue and you know 365 00:16:16,080 --> 00:16:18,520 Speaker 1: that there's just going to be snacks galore, and it's 366 00:16:18,520 --> 00:16:20,360 Speaker 1: going to be difficult for you to say no to 367 00:16:20,400 --> 00:16:22,720 Speaker 1: eat before you go. The worst thing that you can 368 00:16:22,760 --> 00:16:26,640 Speaker 1: do is go into these social situations hungry. Just guarantee 369 00:16:26,680 --> 00:16:27,360 Speaker 1: you you're only a human. 370 00:16:27,400 --> 00:16:29,520 Speaker 2: You're going to eat. I would, Susie Wood, we all would. 371 00:16:29,760 --> 00:16:31,280 Speaker 1: So you want to kind of try to fill up 372 00:16:31,280 --> 00:16:33,480 Speaker 1: your tummy with a little bit of something first, whether 373 00:16:33,520 --> 00:16:35,800 Speaker 1: it's a nice vegetable soup, whether it's a bit of 374 00:16:35,840 --> 00:16:38,120 Speaker 1: chuna salad, whether it's some fruit and yogurt before you go, 375 00:16:38,600 --> 00:16:41,080 Speaker 1: whatever it might be try to avoid going into these 376 00:16:41,080 --> 00:16:43,640 Speaker 1: big weekend social situations hungry. 377 00:16:44,000 --> 00:16:45,680 Speaker 2: And then other thing you can do is actually take 378 00:16:45,760 --> 00:16:46,800 Speaker 2: something healthy with you. 379 00:16:46,880 --> 00:16:49,120 Speaker 1: So if you go into a big backyard barbecue, you 380 00:16:49,160 --> 00:16:51,160 Speaker 1: can take along a bit salad, you can take along, 381 00:16:51,280 --> 00:16:53,640 Speaker 1: you know, some lean chicken wrest or some fish to 382 00:16:53,680 --> 00:16:55,560 Speaker 1: add a bit of alf well with some fresh herbs 383 00:16:55,560 --> 00:16:57,240 Speaker 1: and pop onto the barbecue. If you know that there's 384 00:16:57,240 --> 00:16:59,920 Speaker 1: any sausages available and you're not with you a sausage fan, 385 00:17:00,040 --> 00:17:01,480 Speaker 1: and we're like, oh, you know, I've had a bit 386 00:17:01,480 --> 00:17:03,840 Speaker 1: of an indulgent week so far. I'm not really into 387 00:17:03,880 --> 00:17:05,679 Speaker 1: the sausages. I'm going to take some chicken breast or 388 00:17:05,680 --> 00:17:07,200 Speaker 1: take a piece of salmon I can throw into the 389 00:17:07,240 --> 00:17:10,119 Speaker 1: barbecue instead. So those sorts of things where you're thinking 390 00:17:10,119 --> 00:17:12,840 Speaker 1: ahead about what might be on offer and actively taking 391 00:17:12,880 --> 00:17:15,760 Speaker 1: something healthy that fits into your plan or fits into 392 00:17:15,800 --> 00:17:18,760 Speaker 1: your goals can be a really really easy strategy. What 393 00:17:18,840 --> 00:17:20,720 Speaker 1: about you, Suzie, what are your tips to keep your 394 00:17:20,720 --> 00:17:22,320 Speaker 1: clients on track over the weekend? 395 00:17:22,720 --> 00:17:26,520 Speaker 3: You stole all of mine great minds. I think this 396 00:17:26,560 --> 00:17:29,080 Speaker 3: has been a conversation I have routinely each week with 397 00:17:29,160 --> 00:17:31,879 Speaker 3: my mums on a Thursday, because they find themselves in 398 00:17:31,920 --> 00:17:35,760 Speaker 3: a frenzy. And so my couple of tips relate specifically 399 00:17:36,440 --> 00:17:39,879 Speaker 3: to busy mums who are going to sporting events. And 400 00:17:39,960 --> 00:17:42,719 Speaker 3: I've found myself in this position more recently as well, 401 00:17:42,800 --> 00:17:46,080 Speaker 3: juggling a few different sports with my kids. You can't 402 00:17:46,200 --> 00:17:49,720 Speaker 3: go to soccer or rugby or rugby league and expect 403 00:17:49,720 --> 00:17:52,119 Speaker 3: yourself to find something healthy. It's going to be the 404 00:17:52,160 --> 00:17:54,440 Speaker 3: dodgy sausage sizzle, it's going to be the cake stall, 405 00:17:54,520 --> 00:17:56,280 Speaker 3: it's going to be the bacon and egg roll. And 406 00:17:56,320 --> 00:17:58,679 Speaker 3: once you start the weekend on the wrong foot nutritionally, 407 00:17:58,760 --> 00:18:02,040 Speaker 3: it will just go downhill. So my first tip is 408 00:18:02,600 --> 00:18:05,720 Speaker 3: make sure that you take something with you, knowing that 409 00:18:05,720 --> 00:18:07,600 Speaker 3: that's how your morning and even all day is going 410 00:18:07,640 --> 00:18:07,920 Speaker 3: to go. 411 00:18:08,000 --> 00:18:08,920 Speaker 2: It's going to be difficult. 412 00:18:09,000 --> 00:18:11,399 Speaker 3: So whether it's making a wrap the night before, whether 413 00:18:11,560 --> 00:18:14,240 Speaker 3: it is grabbing some of say the tuna or salmon 414 00:18:14,240 --> 00:18:16,920 Speaker 3: snack packs which you've got twenty grams of protein, whether 415 00:18:16,960 --> 00:18:19,600 Speaker 3: it's taking your protein yogurt with you, you've got to 416 00:18:19,640 --> 00:18:21,240 Speaker 3: take it with you. It's just not going to ever 417 00:18:21,280 --> 00:18:23,359 Speaker 3: be healthy. And like I said, once you start on 418 00:18:23,400 --> 00:18:26,040 Speaker 3: the wrong foot with too much process carbon fat, it 419 00:18:26,119 --> 00:18:28,840 Speaker 3: ll just go downhill, because all day you'll be chasing 420 00:18:28,840 --> 00:18:33,679 Speaker 3: your hunger. I think the second tip is no snacking 421 00:18:33,880 --> 00:18:37,880 Speaker 3: and mindless munching. So I'll see my clients and yeah, 422 00:18:37,880 --> 00:18:39,879 Speaker 3: they'll have the sausage sizzle and a coffee, and then 423 00:18:39,880 --> 00:18:41,840 Speaker 3: they'll have another coffee, and then they're a bit hungry, 424 00:18:41,880 --> 00:18:43,720 Speaker 3: so they grab a cracker pack and it's just this 425 00:18:43,880 --> 00:18:47,080 Speaker 3: graze all day. I'm like you, I don't mind indulgent meals. 426 00:18:47,119 --> 00:18:50,000 Speaker 3: Go and have a beautiful Italian meal or pizza with 427 00:18:50,040 --> 00:18:52,520 Speaker 3: the family, Go and enjoy it. But it's all those lextras, 428 00:18:52,520 --> 00:18:55,359 Speaker 3: which mean on a weekend you probably don't need to 429 00:18:55,400 --> 00:18:57,800 Speaker 3: eat more than three times because one of the meals 430 00:18:57,840 --> 00:19:01,640 Speaker 3: is probably heavier, it's a veggie top up before you're 431 00:19:01,640 --> 00:19:03,840 Speaker 3: going out to dinner. You're probably having a later breakfast, 432 00:19:03,920 --> 00:19:06,439 Speaker 3: a heavier lunch, and then a dinner out, so you 433 00:19:06,480 --> 00:19:09,479 Speaker 3: won't need your four or five meals each day. And 434 00:19:09,560 --> 00:19:11,800 Speaker 3: I think that leads to my third tip, which is 435 00:19:11,880 --> 00:19:16,920 Speaker 3: keep track of your hunger. Often in social situations visiting family, 436 00:19:17,040 --> 00:19:18,879 Speaker 3: we go on autopilot with our food. You know, we 437 00:19:18,960 --> 00:19:20,679 Speaker 3: go to our parents and we eat the cakes that 438 00:19:20,720 --> 00:19:22,840 Speaker 3: they have there, or we go and eat the chips 439 00:19:22,880 --> 00:19:24,600 Speaker 3: and snacks that we had as kids. You know, we're 440 00:19:24,640 --> 00:19:27,119 Speaker 3: not really mindfully eating. So I just said to a 441 00:19:27,160 --> 00:19:30,080 Speaker 3: client this morning, are you really hungry every two hours? 442 00:19:30,560 --> 00:19:33,080 Speaker 3: Because you know there's a lot of food going in, 443 00:19:33,119 --> 00:19:35,800 Speaker 3: So really, just keep checking in with your hunger. And again, 444 00:19:35,800 --> 00:19:38,399 Speaker 3: I have no issue with people enjoying a decent meal 445 00:19:38,520 --> 00:19:41,240 Speaker 3: or feed, but it's all those little extras that slip 446 00:19:41,280 --> 00:19:43,879 Speaker 3: in displace our hunger and we never eat a proper meal. 447 00:19:44,320 --> 00:19:47,760 Speaker 3: So tips you know that really are important because I find, 448 00:19:47,840 --> 00:19:50,119 Speaker 3: you know, from Friday night until Monday, there can be 449 00:19:50,160 --> 00:19:53,400 Speaker 3: a complete calorie of indulgence that completely undoes a whole 450 00:19:53,400 --> 00:19:55,560 Speaker 3: week's hard work. And probably the last quick tip is 451 00:19:55,600 --> 00:19:57,439 Speaker 3: you've got to exercise. There is no excuse to not 452 00:19:57,480 --> 00:19:59,840 Speaker 3: exercise on both weekend days. Whether it's a walk with 453 00:20:00,000 --> 00:20:02,280 Speaker 3: my friend, a power walk in the morning or afternoon, 454 00:20:02,440 --> 00:20:03,880 Speaker 3: it's the time is your own. 455 00:20:04,040 --> 00:20:05,800 Speaker 2: It's got to be a priority. You got to schedule it. 456 00:20:05,960 --> 00:20:07,360 Speaker 1: Kind of bent and I had a client who went 457 00:20:07,400 --> 00:20:09,840 Speaker 1: to watch her kids basketball game and he's quite good, 458 00:20:09,880 --> 00:20:11,480 Speaker 1: so he's I don't know, in some sort of rep 459 00:20:11,560 --> 00:20:13,400 Speaker 1: league or whatever, and he had two or three backs 460 00:20:13,400 --> 00:20:14,800 Speaker 1: to back games and she said, oh my gosh, I 461 00:20:14,800 --> 00:20:16,719 Speaker 1: can't go to the gym. I'm here for like three hours. 462 00:20:16,960 --> 00:20:19,119 Speaker 1: And I said, why don't you just get some steps 463 00:20:19,160 --> 00:20:21,040 Speaker 1: around the court, Like, why don't you while you're watching him, 464 00:20:21,080 --> 00:20:23,240 Speaker 1: just keep doing laps of the court. And the funniest 465 00:20:23,240 --> 00:20:25,119 Speaker 1: thing was it seems like the most simple thing, and 466 00:20:25,119 --> 00:20:27,600 Speaker 1: she's like, I actually never thought of that. She's like, 467 00:20:27,640 --> 00:20:29,239 Speaker 1: I just awly sit in the chair chat to all 468 00:20:29,240 --> 00:20:31,159 Speaker 1: the other moms, and that's all I do. So she 469 00:20:31,320 --> 00:20:33,240 Speaker 1: sent me a photo of her watch afterwards, and she 470 00:20:33,320 --> 00:20:35,879 Speaker 1: got ten thousand steps in just from doing laps of 471 00:20:35,880 --> 00:20:38,160 Speaker 1: the basketball court and watching her son play. It wasn't 472 00:20:38,200 --> 00:20:40,560 Speaker 1: like she wasn't there, she wasn't being present. She's like, 473 00:20:40,600 --> 00:20:42,320 Speaker 1: I was actually more present because normally I'm on my 474 00:20:42,359 --> 00:20:43,879 Speaker 1: phone or I'm chatting to the other moms and I'm 475 00:20:43,960 --> 00:20:46,000 Speaker 1: kind of only half paying attention. She's like, I was 476 00:20:46,000 --> 00:20:47,600 Speaker 1: doing laps and laps of the court. I got all 477 00:20:47,640 --> 00:20:50,159 Speaker 1: my steps in and I was actively really paying attention 478 00:20:50,200 --> 00:20:52,119 Speaker 1: to the game as well. So you don't just have 479 00:20:52,200 --> 00:20:54,159 Speaker 1: to sit on the sidelines. You can actually use that 480 00:20:54,280 --> 00:20:56,840 Speaker 1: time if you're spending hours at kids sporting events over 481 00:20:56,840 --> 00:20:59,440 Speaker 1: the weekend, to actually prioritize your own health and get 482 00:20:59,440 --> 00:21:00,480 Speaker 1: some steps in as well. 483 00:21:00,880 --> 00:21:03,040 Speaker 3: I asked a mum at regbutrator if she wanted to 484 00:21:03,040 --> 00:21:06,680 Speaker 3: walk around with me, and she said, no, you. 485 00:21:06,640 --> 00:21:08,400 Speaker 2: Gotta find you You got to find new people. Though right, 486 00:21:08,680 --> 00:21:09,520 Speaker 2: she's clearly not your. 487 00:21:09,400 --> 00:21:11,919 Speaker 3: Person exactly because I've done my steps. I thought, oh, 488 00:21:11,960 --> 00:21:13,399 Speaker 3: you know, maybe she'll walk around with me, and she 489 00:21:13,560 --> 00:21:14,439 Speaker 3: was a hard no from her. 490 00:21:15,240 --> 00:21:18,119 Speaker 2: To find you people, I would have joined you, su 491 00:21:18,160 --> 00:21:20,879 Speaker 2: as I would have Yeah. All right. Well, that brings 492 00:21:20,920 --> 00:21:22,920 Speaker 2: us to the end of the Nutrition Couch for another week. 493 00:21:23,000 --> 00:21:25,119 Speaker 1: We would love if you could describe to the podcast, 494 00:21:25,280 --> 00:21:27,920 Speaker 1: leave us a positive review, and also don't forget our 495 00:21:27,960 --> 00:21:31,439 Speaker 1: brand new Pery book, which is selling like absolute hotcakes, 496 00:21:31,680 --> 00:21:33,680 Speaker 1: is available on the Nutritioncouch dot com. 497 00:21:33,720 --> 00:21:36,040 Speaker 2: It's worldwide. You can purchase it from anywhere in the world. 498 00:21:36,040 --> 00:21:39,280 Speaker 1: It will be applicable if you're in your late thirties, forties, fifties, 499 00:21:39,320 --> 00:21:41,480 Speaker 1: even as you hit those menopause years as well. The 500 00:21:41,560 --> 00:21:44,440 Speaker 1: majority of strategies are still appliable as well, so check 501 00:21:44,480 --> 00:21:46,560 Speaker 1: it out on the nutritioncatch dot com and we will 502 00:21:46,560 --> 00:21:47,840 Speaker 1: catch everybody next week. 503 00:21:48,040 --> 00:21:48,800 Speaker 3: Thanks for listening.