1 00:00:00,360 --> 00:00:03,200 Speaker 1: Have you ever thought that stress may be impacting your hormones? 2 00:00:03,680 --> 00:00:06,160 Speaker 1: Have you been told that you've got high quartersole but 3 00:00:06,240 --> 00:00:08,000 Speaker 1: you don't really know what to do with that information? 4 00:00:08,800 --> 00:00:11,719 Speaker 1: Do you love salty food and think that you probably 5 00:00:11,800 --> 00:00:14,319 Speaker 1: do need to cut back? On today's episode of The 6 00:00:14,360 --> 00:00:16,840 Speaker 1: Nutrition Couch, we take a closer look at some brand 7 00:00:16,840 --> 00:00:19,640 Speaker 1: new research that may encourage you to take a closer 8 00:00:19,680 --> 00:00:23,560 Speaker 1: look at your salt intakes, especially as we're moving right 9 00:00:23,600 --> 00:00:26,680 Speaker 1: into party season. Hi, I'm Susie Barrow and Emily and 10 00:00:26,720 --> 00:00:29,000 Speaker 1: Wood and we bring you The Nutrition Couch, the bi 11 00:00:29,040 --> 00:00:31,320 Speaker 1: weekly podcast that keeps you up to date on everything 12 00:00:31,320 --> 00:00:33,720 Speaker 1: you need to know in the world of nutrition, as 13 00:00:33,760 --> 00:00:36,560 Speaker 1: well as cortisole levels and salt. Today we are also 14 00:00:36,600 --> 00:00:39,560 Speaker 1: going to talk about how to survive the party season 15 00:00:39,640 --> 00:00:42,920 Speaker 1: with your health and waistband under control. And our listener 16 00:00:43,000 --> 00:00:45,120 Speaker 1: question is from one of our lovely listeners who has 17 00:00:45,120 --> 00:00:48,600 Speaker 1: written in to talk about her love for summer stone fruit. 18 00:00:49,040 --> 00:00:53,320 Speaker 1: But how much is too much? Yeah? How's the Christmas 19 00:00:53,360 --> 00:00:55,320 Speaker 1: parties tracking along there in Brisbane? 20 00:00:55,480 --> 00:00:58,000 Speaker 2: Oh? God, I haven't really officially hit it yet. And 21 00:00:58,040 --> 00:00:59,920 Speaker 2: I think when you work for yourselves it's sad. Really, 22 00:01:00,000 --> 00:01:02,279 Speaker 2: you don't really do too many Christmas parties. The one 23 00:01:02,280 --> 00:01:04,160 Speaker 2: thing I miss about working in a big department in 24 00:01:04,160 --> 00:01:06,600 Speaker 2: a hospital, like we used to have parties all the time. 25 00:01:07,120 --> 00:01:09,040 Speaker 2: We didn't need Christmas an ex excuse. We'd always have 26 00:01:09,120 --> 00:01:11,720 Speaker 2: some sort of celebration going on. I do miss having 27 00:01:11,760 --> 00:01:13,720 Speaker 2: lunch with colleagues, and I do miss, you know, the 28 00:01:13,720 --> 00:01:15,920 Speaker 2: big Christmas parties at the end of the year. David's 29 00:01:15,920 --> 00:01:18,120 Speaker 2: office does like three, like he's a little team, that 30 00:01:18,160 --> 00:01:20,480 Speaker 2: he's bigger team than the whole department or something, And 31 00:01:20,480 --> 00:01:22,240 Speaker 2: I do get very jealous at this time of year. 32 00:01:22,920 --> 00:01:26,320 Speaker 1: Yeah, It's it's hard, isn't it. Because I also see 33 00:01:26,360 --> 00:01:29,800 Speaker 1: my clients' diaries and they're just out like every second night. 34 00:01:29,880 --> 00:01:35,039 Speaker 1: It's a really tricky time, and particularly you know, when 35 00:01:35,040 --> 00:01:38,160 Speaker 1: there's some decent spread on, so it can be tricky, 36 00:01:38,720 --> 00:01:40,560 Speaker 1: you know. I guess the main feedback I have with 37 00:01:40,640 --> 00:01:43,560 Speaker 1: clients in particular is just not to waste calories. You know. 38 00:01:43,600 --> 00:01:46,280 Speaker 1: I think that if it's amazing food and an amazing restaurant, 39 00:01:46,319 --> 00:01:48,480 Speaker 1: by all means, go for it. But a lot of 40 00:01:48,520 --> 00:01:51,760 Speaker 1: catering tends to be pretty poor quality. So if you 41 00:01:51,800 --> 00:01:55,800 Speaker 1: can differentiate the fact that it's free in some cases, 42 00:01:56,280 --> 00:01:58,200 Speaker 1: and be a bit more discerning with the choices and 43 00:01:58,240 --> 00:02:01,279 Speaker 1: not wasted. I think that's key. But don't worry. We'll 44 00:02:01,320 --> 00:02:04,280 Speaker 1: have a Christmas celebration at some point and have our 45 00:02:04,320 --> 00:02:07,160 Speaker 1: own little nutrition couch Christmas party. We'll get many some 46 00:02:07,200 --> 00:02:09,280 Speaker 1: staff laut and then we can actually put it claim 47 00:02:09,280 --> 00:02:11,400 Speaker 1: it all on tap. So that's a goal hey for 48 00:02:11,440 --> 00:02:14,120 Speaker 1: next year. All right, Well, to kick us off, I 49 00:02:14,160 --> 00:02:16,200 Speaker 1: found a really interesting paper. I was just doing a 50 00:02:16,240 --> 00:02:18,239 Speaker 1: little quick search about what we were going to talk about, 51 00:02:18,639 --> 00:02:21,800 Speaker 1: and something that came up which I actually hear quite 52 00:02:22,040 --> 00:02:25,320 Speaker 1: a lot of in my clinical practice with clients. But 53 00:02:25,960 --> 00:02:28,919 Speaker 1: the truth is there's actually not any real clinical guidelines 54 00:02:28,960 --> 00:02:30,840 Speaker 1: and how to manage it. So even though clients may 55 00:02:30,840 --> 00:02:32,600 Speaker 1: come and say they've got it, there's not much I 56 00:02:32,600 --> 00:02:35,080 Speaker 1: can do about it. So it does sometimes surprise me 57 00:02:35,120 --> 00:02:38,280 Speaker 1: when endocrinologists tests for it, and what it is is cortisol. 58 00:02:38,760 --> 00:02:41,639 Speaker 1: So for anyone who may have seen an endocrinologist or 59 00:02:41,680 --> 00:02:44,840 Speaker 1: been exploring sort of weight related issues or stress in 60 00:02:44,880 --> 00:02:48,080 Speaker 1: their lives, they may have had a cortisol test, which 61 00:02:48,120 --> 00:02:50,520 Speaker 1: is usually a saliva test where people will send it 62 00:02:50,560 --> 00:02:53,600 Speaker 1: off and you know, it does come back off and 63 00:02:53,800 --> 00:02:56,720 Speaker 1: elevate them because of course, it's a stress hormone marker, 64 00:02:56,760 --> 00:02:59,400 Speaker 1: and if people are going through stress in their lives, 65 00:02:59,400 --> 00:03:03,480 Speaker 1: it can be relatively high. And in theory people will say, oh, well, 66 00:03:03,520 --> 00:03:05,799 Speaker 1: I can't lose weight because of my quartosol is high, 67 00:03:05,880 --> 00:03:09,480 Speaker 1: and I say, well, yeah, okay, yes, the hormone is elevated, 68 00:03:09,520 --> 00:03:12,800 Speaker 1: and it's associated with abdominant weight gain in particular, but 69 00:03:12,880 --> 00:03:16,160 Speaker 1: it's not like insulin. It's not driving that physiological reaction 70 00:03:16,800 --> 00:03:20,480 Speaker 1: of craving carbohydrate and driving appetite and fat storage. It's 71 00:03:20,520 --> 00:03:22,280 Speaker 1: sort of a lot more intricate than that. So it 72 00:03:22,320 --> 00:03:24,600 Speaker 1: really tickled my fancy when this came up and was 73 00:03:24,639 --> 00:03:26,560 Speaker 1: published just in the last week or so in a 74 00:03:26,600 --> 00:03:31,040 Speaker 1: journal called Cardiovascular Research, and I thought it lent itself 75 00:03:31,240 --> 00:03:35,240 Speaker 1: to talk about because it's got a really interesting association. 76 00:03:35,400 --> 00:03:37,960 Speaker 1: So the study is actually a rat study. Be very 77 00:03:38,160 --> 00:03:40,280 Speaker 1: clear to say, this is not a human study. It's 78 00:03:40,320 --> 00:03:42,880 Speaker 1: a study that's been done in rats, and just a 79 00:03:42,880 --> 00:03:46,040 Speaker 1: few rats to six, but a very well controlled study. 80 00:03:46,040 --> 00:03:47,880 Speaker 1: And the great thing about rat studies is that you 81 00:03:47,960 --> 00:03:50,240 Speaker 1: have full control over what the rats are doing, compared 82 00:03:50,280 --> 00:03:51,720 Speaker 1: to humans who tend to go and do their own 83 00:03:51,720 --> 00:03:55,360 Speaker 1: thing quite often and muck up our results. So it's 84 00:03:55,520 --> 00:03:58,680 Speaker 1: given us a bit of a pathway in terms of 85 00:03:58,720 --> 00:04:04,960 Speaker 1: a relationship between sodium salt intake and cortisol levels. But 86 00:04:05,360 --> 00:04:07,120 Speaker 1: before I launch into that, I haven't even given you 87 00:04:07,200 --> 00:04:10,360 Speaker 1: a chance to contribute to our chat and say do 88 00:04:10,440 --> 00:04:12,400 Speaker 1: you see a lot of people with high cortisol levels 89 00:04:12,440 --> 00:04:13,120 Speaker 1: in your clinic? 90 00:04:13,240 --> 00:04:15,400 Speaker 2: I do, but I wouldn't say they've had the testing. 91 00:04:15,480 --> 00:04:17,440 Speaker 2: I would say that they just know that they're a 92 00:04:17,520 --> 00:04:20,080 Speaker 2: high stress person, or they have that a doominal fat 93 00:04:20,080 --> 00:04:23,919 Speaker 2: storage or some I'm gonna say quote unquote natural therapist 94 00:04:23,920 --> 00:04:26,400 Speaker 2: has told them that they have high cortasol. And like you, 95 00:04:26,440 --> 00:04:28,760 Speaker 2: I normally say, okay, cool, We're not going to give 96 00:04:28,760 --> 00:04:30,600 Speaker 2: you a diet for cortersol or anything. We're really going 97 00:04:30,640 --> 00:04:32,800 Speaker 2: to work with the lifestyle factors. So it's really about 98 00:04:32,800 --> 00:04:36,400 Speaker 2: treating the body as one versus looking at you know, 99 00:04:36,440 --> 00:04:39,120 Speaker 2: eat X, Y and Z and then reduce your quartersole down. 100 00:04:39,200 --> 00:04:42,640 Speaker 2: So like you, I sort of don't do too much 101 00:04:42,680 --> 00:04:44,560 Speaker 2: with it, Like I don't really think there's much research 102 00:04:44,600 --> 00:04:47,440 Speaker 2: and science to target too many things from a nutrition perspective, 103 00:04:47,520 --> 00:04:49,120 Speaker 2: But a lot of the clients that I see aren't 104 00:04:49,120 --> 00:04:50,919 Speaker 2: really doing and I know there's a you know the 105 00:04:51,040 --> 00:04:53,840 Speaker 2: Dutch testing that's quite popular for cortersole testing, and you've 106 00:04:53,839 --> 00:04:55,920 Speaker 2: got to do four different time points throughout the day. 107 00:04:56,200 --> 00:04:57,760 Speaker 2: But I really do think like, if you're quite a 108 00:04:57,760 --> 00:05:00,040 Speaker 2: stressed person, you've got that a doominal fat storage. I 109 00:05:00,040 --> 00:05:02,760 Speaker 2: think you probably know without going in spending. I mean, 110 00:05:02,760 --> 00:05:04,440 Speaker 2: I think it's a few hundred dollars to really get 111 00:05:04,800 --> 00:05:06,600 Speaker 2: quarters alt probably tested, and I don't really think it's 112 00:05:06,640 --> 00:05:10,920 Speaker 2: covered by many sort of you know medibank or anything medicare. Yeah. 113 00:05:10,920 --> 00:05:13,040 Speaker 1: Actually, when I see an indocnology, I ask them why 114 00:05:13,080 --> 00:05:14,760 Speaker 1: they do it, because I'm like you, I'm like, well, 115 00:05:14,760 --> 00:05:17,920 Speaker 1: we sort of know that what's it going to actually show? Which, 116 00:05:17,920 --> 00:05:19,200 Speaker 1: as I said, lends itself to what I want to 117 00:05:19,240 --> 00:05:22,240 Speaker 1: shok about today. So the headline was that a high 118 00:05:22,360 --> 00:05:27,320 Speaker 1: salt intake was related to high quartersolt levels, and so 119 00:05:27,400 --> 00:05:29,800 Speaker 1: that really peaked my interest because I've never heard of 120 00:05:29,800 --> 00:05:34,400 Speaker 1: that realm relationship before. And so basically they found that 121 00:05:34,520 --> 00:05:38,000 Speaker 1: over a two to eight week period when the mice 122 00:05:38,040 --> 00:05:40,320 Speaker 1: were fed a very high salt diet, so I'm talking 123 00:05:40,320 --> 00:05:44,479 Speaker 1: two or three times the recommended daily intakes of the 124 00:05:44,560 --> 00:05:47,400 Speaker 1: highest recommended intake on a daily basis, for adults is 125 00:05:47,440 --> 00:05:50,240 Speaker 1: about two grams per day two thousand milligrams of sodium, 126 00:05:50,680 --> 00:05:53,520 Speaker 1: and this was sort of double to three times this amount, 127 00:05:53,560 --> 00:05:56,200 Speaker 1: so very very high amounts in a high salt diet. 128 00:05:56,920 --> 00:06:02,359 Speaker 1: And basically they found that it amplified the body's natural 129 00:06:02,360 --> 00:06:06,479 Speaker 1: gluto cordico response to stress. So I'm going to read 130 00:06:06,640 --> 00:06:10,400 Speaker 1: through the proposed pathway by which this is happening. So 131 00:06:10,400 --> 00:06:14,280 Speaker 1: the hypothesis is that whenever we consume a high salt diet, 132 00:06:14,360 --> 00:06:16,479 Speaker 1: which let's be honestly and is a lot of our diets, 133 00:06:16,480 --> 00:06:18,680 Speaker 1: and we'll talk in a minute, why it impacts the 134 00:06:18,720 --> 00:06:23,520 Speaker 1: hypothalamus which is activated and runs basically pituitary gland, which 135 00:06:23,520 --> 00:06:25,760 Speaker 1: is one of our key glands that regulates a number 136 00:06:25,760 --> 00:06:29,080 Speaker 1: of physiological systems in the body. And that then has 137 00:06:29,120 --> 00:06:34,240 Speaker 1: implications for the adrenals, which control those good cordicosteroid reactions, 138 00:06:34,279 --> 00:06:37,560 Speaker 1: so the stress hormones in the body. And they also 139 00:06:37,560 --> 00:06:40,200 Speaker 1: think it's activating through the liver and as soon as 140 00:06:40,200 --> 00:06:43,400 Speaker 1: the liver becomes involved and increases inflammation. So for the 141 00:06:43,440 --> 00:06:46,000 Speaker 1: best way to describe it without going into some quite 142 00:06:46,040 --> 00:06:48,960 Speaker 1: complex biochemistry and physiology, which some of it I don't 143 00:06:49,000 --> 00:06:51,960 Speaker 1: even understand. Other than knowing that these systems are all interrelated, 144 00:06:51,960 --> 00:06:56,960 Speaker 1: and some very smart scientists propose these models, is that basically, 145 00:06:57,480 --> 00:06:59,680 Speaker 1: when you have a high salt diet, they think that 146 00:06:59,760 --> 00:07:03,880 Speaker 1: it it basically overstimulates or impacts on these glands that 147 00:07:04,000 --> 00:07:07,039 Speaker 1: then go on and regulate through the kidneys and through 148 00:07:07,040 --> 00:07:11,320 Speaker 1: the petuitary and that in term influences the stress hormone 149 00:07:11,320 --> 00:07:14,640 Speaker 1: response to it. And so what I took from that, 150 00:07:14,720 --> 00:07:18,960 Speaker 1: though without going into the science of understanding the pathway, 151 00:07:19,920 --> 00:07:22,640 Speaker 1: when I thought about it, a lot of people leanne 152 00:07:22,760 --> 00:07:27,120 Speaker 1: have a really high salt diet. Now, the thing with salt, 153 00:07:27,800 --> 00:07:30,720 Speaker 1: and we've often heard about sodium in terms of blood pressure, 154 00:07:30,960 --> 00:07:34,320 Speaker 1: and certainly back in the seventies and eighties dietitians we 155 00:07:34,320 --> 00:07:36,960 Speaker 1: were taught a high salt diet is associated with an 156 00:07:37,000 --> 00:07:39,400 Speaker 1: increased risk of heart disease and increased risk of blood 157 00:07:39,400 --> 00:07:42,440 Speaker 1: pressure and stroke. Now, what we know from Neuer science 158 00:07:42,680 --> 00:07:45,520 Speaker 1: is that it's highly genetic and some people can have 159 00:07:45,560 --> 00:07:48,400 Speaker 1: a very high salt diet and not have any implications 160 00:07:48,440 --> 00:07:50,720 Speaker 1: for blood pressure. So it's not a one size fits 161 00:07:50,800 --> 00:07:53,560 Speaker 1: or model, which, of course, as we become better with 162 00:07:53,560 --> 00:07:56,600 Speaker 1: our science, we understand that. Anyway, Now, what I will 163 00:07:56,640 --> 00:08:01,000 Speaker 1: note though, is like many reactions the body, it's about 164 00:08:01,040 --> 00:08:04,400 Speaker 1: the balance overall. So sodium as a molecule that is 165 00:08:04,480 --> 00:08:07,400 Speaker 1: part of the salt. So sodium chloride is table salt, 166 00:08:08,040 --> 00:08:14,440 Speaker 1: the sodium content which impacts blood pressure. It's buffered by potassium. 167 00:08:14,840 --> 00:08:17,880 Speaker 1: So potassium is mostly found in fresh fruits and vegetables. 168 00:08:17,960 --> 00:08:20,480 Speaker 1: So in the case of a diet that SHAW might 169 00:08:20,520 --> 00:08:23,080 Speaker 1: have more salt thans recommended at two thousand milligrams per 170 00:08:23,160 --> 00:08:26,320 Speaker 1: day or sort of a level teaspoon worth of added 171 00:08:26,360 --> 00:08:30,080 Speaker 1: salt through the food day. If you consume a reasonably 172 00:08:30,160 --> 00:08:32,520 Speaker 1: high mount you might consume that easily, even up to 173 00:08:32,640 --> 00:08:34,800 Speaker 1: sort of three thousand per day. If you have a 174 00:08:34,840 --> 00:08:37,560 Speaker 1: really high intake of potassium, so really high intake of 175 00:08:37,679 --> 00:08:41,720 Speaker 1: re search for vegetables that may completely buffer that overall 176 00:08:41,760 --> 00:08:44,480 Speaker 1: salt intake. So if you look at Mediterranean diets, they 177 00:08:44,480 --> 00:08:46,360 Speaker 1: actually have quite a lot of salt. They season with 178 00:08:46,440 --> 00:08:50,280 Speaker 1: salt profusely through the food. They will use a lot 179 00:08:50,320 --> 00:08:54,480 Speaker 1: of salty meats cheeses at times, but they also have 180 00:08:54,520 --> 00:08:57,560 Speaker 1: a really high intake potassium. And hence you would say, oh, well, 181 00:08:57,600 --> 00:08:59,840 Speaker 1: there's sort of a buffering effect. But if I think 182 00:09:00,040 --> 00:09:02,440 Speaker 1: to my own clients, Well, they often don't do that 183 00:09:02,520 --> 00:09:04,680 Speaker 1: because they're going to fast food restaurants and having a 184 00:09:04,760 --> 00:09:07,240 Speaker 1: meal that may have two or three thousand milligrams of 185 00:09:07,280 --> 00:09:11,160 Speaker 1: sodium in a single meal. And if they are predisposed 186 00:09:11,200 --> 00:09:13,720 Speaker 1: to high blood pressure or fluid retention, sure that's a problem. 187 00:09:13,960 --> 00:09:17,360 Speaker 1: But certainly if they've got high quartersole, it could be 188 00:09:17,400 --> 00:09:21,160 Speaker 1: exacerbating that response. And in the same way that pro 189 00:09:21,200 --> 00:09:23,600 Speaker 1: inflammatory diets, which were spoken about in terms of fat 190 00:09:23,600 --> 00:09:26,840 Speaker 1: balance in the body and high saturated fats and vegetable 191 00:09:26,840 --> 00:09:31,839 Speaker 1: oils and refined sugars promote inflammation, it appears, according to 192 00:09:31,880 --> 00:09:35,200 Speaker 1: this hypothesis in this study now done in rats, that 193 00:09:35,480 --> 00:09:37,800 Speaker 1: a high salt diet and those people will actually make 194 00:09:37,840 --> 00:09:42,480 Speaker 1: that cortisole response worse. So it's not causing it, but 195 00:09:42,520 --> 00:09:46,520 Speaker 1: it certainly has a pathway to be making it worse. 196 00:09:46,960 --> 00:09:49,680 Speaker 1: And if you are someone who has high cortisole, it 197 00:09:49,720 --> 00:09:52,559 Speaker 1: would absolutely suggest that you should keep your sodium intake 198 00:09:52,679 --> 00:09:55,760 Speaker 1: low because having it is only making any of those 199 00:09:55,760 --> 00:09:59,080 Speaker 1: pathways that are operating far far worse. So suddenly I 200 00:09:59,120 --> 00:10:01,199 Speaker 1: will be paying a lot attention to my clients who 201 00:10:01,200 --> 00:10:03,720 Speaker 1: come in and say straight away, I've got higher quartersole levels. 202 00:10:04,120 --> 00:10:06,440 Speaker 1: I absolutely will be encouraging them to have a closer 203 00:10:06,480 --> 00:10:09,400 Speaker 1: look at their sodium intake because it does slip in. 204 00:10:09,559 --> 00:10:12,839 Speaker 1: You know. One of the common ways is in our 205 00:10:12,880 --> 00:10:15,800 Speaker 1: good old Asian sauces, fish, soyce, soy sauce. So as 206 00:10:15,840 --> 00:10:19,000 Speaker 1: a reference, a single tablespoon of soy sauce has got 207 00:10:19,000 --> 00:10:21,400 Speaker 1: more than your recommended daily intake of sodium in it 208 00:10:21,440 --> 00:10:24,440 Speaker 1: in one hit. Now, I'm a dumpling lover, Lann, I 209 00:10:24,480 --> 00:10:26,560 Speaker 1: will have them with plenty of soy, but I'm also 210 00:10:26,640 --> 00:10:28,360 Speaker 1: having them with loads of greens. And I don't eat 211 00:10:28,360 --> 00:10:31,480 Speaker 1: a lot of other salt salt kind of food, so 212 00:10:31,559 --> 00:10:34,600 Speaker 1: processed meats and packaged soups and things that can have 213 00:10:34,760 --> 00:10:36,680 Speaker 1: a fair whack of you know, six hundred eight hundred 214 00:10:36,760 --> 00:10:39,400 Speaker 1: thousand milligrams and a single serup. But I know some 215 00:10:39,440 --> 00:10:42,040 Speaker 1: of our listeners will regularly be having things like bacon 216 00:10:42,200 --> 00:10:47,400 Speaker 1: like presseudo, like fast food meals or restaurant meals because 217 00:10:48,080 --> 00:10:51,480 Speaker 1: our good old chefs slam there go hard with that 218 00:10:51,600 --> 00:10:54,679 Speaker 1: salt shaker. And you know, some of the meals that 219 00:10:54,720 --> 00:10:56,400 Speaker 1: will have eating out or have two or three times 220 00:10:56,440 --> 00:10:59,439 Speaker 1: our entire daily intake of salt, particularly when they're things 221 00:10:59,480 --> 00:11:04,560 Speaker 1: like salt and a calamari, Asian sauces, you know, pizza Mexican. 222 00:11:04,880 --> 00:11:06,120 Speaker 1: That's why you wake up in the middle of the 223 00:11:06,200 --> 00:11:09,360 Speaker 1: night thirsty. You know, it's because they're so incredibly hindsight 224 00:11:09,480 --> 00:11:12,079 Speaker 1: or feel bloated and fluidy. So I thought it really 225 00:11:12,160 --> 00:11:15,680 Speaker 1: lended itself to a good chat about sodium in food 226 00:11:15,720 --> 00:11:17,680 Speaker 1: and how much is in some of the worst culprits, 227 00:11:17,679 --> 00:11:19,600 Speaker 1: because I don't think we've actually ever covered it before 228 00:11:19,640 --> 00:11:21,880 Speaker 1: on the body, and you're right, it's got to be 229 00:11:21,960 --> 00:11:24,559 Speaker 1: all interconnected. And of course this is and rats, and 230 00:11:24,640 --> 00:11:26,880 Speaker 1: we definitely need some more research, particularly in humans, and 231 00:11:26,960 --> 00:11:31,199 Speaker 1: a much larger study. But it makes sense because it's 232 00:11:31,240 --> 00:11:33,280 Speaker 1: not really the salt that's in the health, you know, 233 00:11:33,360 --> 00:11:36,000 Speaker 1: the healthy diets of the clients that we're really worried about, because, 234 00:11:36,000 --> 00:11:38,080 Speaker 1: as you said, they eat so many fruits and veggies 235 00:11:38,080 --> 00:11:40,440 Speaker 1: with the potassium kinda has a bit of a buffering effect. 236 00:11:40,559 --> 00:11:43,800 Speaker 1: It's really those clients who, yes, have high cortisol because 237 00:11:43,840 --> 00:11:46,280 Speaker 1: they're super stress, they've got the abdominal fat stories, they're 238 00:11:46,320 --> 00:11:49,960 Speaker 1: probably drinking far too much, their diets probably far from optimal. 239 00:11:50,200 --> 00:11:53,920 Speaker 2: They have that sort of low grater, low level inflammation 240 00:11:54,080 --> 00:11:58,200 Speaker 2: over time, which is just contributing to this whole cascade 241 00:11:58,200 --> 00:12:00,400 Speaker 2: of negative effects in their body. So it would stand 242 00:12:00,440 --> 00:12:02,720 Speaker 2: to reason that, yes, we also need to look at salt, because, 243 00:12:02,760 --> 00:12:04,960 Speaker 2: as you said, it's in a lot of foods, particularly 244 00:12:04,960 --> 00:12:07,320 Speaker 2: when when it's cooking themselves, if we're eating out, if 245 00:12:07,360 --> 00:12:10,120 Speaker 2: we're ordering takeaway, even if we're ordering healthy things, like 246 00:12:10,120 --> 00:12:13,319 Speaker 2: one of my favorite ones, Susie is like a chicken 247 00:12:13,400 --> 00:12:15,800 Speaker 2: lemon grass vietname salad bowl from my local sort of 248 00:12:16,040 --> 00:12:18,880 Speaker 2: vietname shop, and that because the dressing is spishials is 249 00:12:18,920 --> 00:12:21,880 Speaker 2: incredibly high in salt, but also like a really well 250 00:12:21,920 --> 00:12:24,240 Speaker 2: balanced healthy meal as well. So I think that there's 251 00:12:24,240 --> 00:12:26,080 Speaker 2: a lot of sodium and products that we don't really 252 00:12:26,080 --> 00:12:28,240 Speaker 2: think about. Like if you were just to buy like 253 00:12:28,240 --> 00:12:30,240 Speaker 2: a big veggie soup from the soupermarket, it would have 254 00:12:30,240 --> 00:12:32,959 Speaker 2: an incredible amount of sodium, even though it's a really 255 00:12:33,040 --> 00:12:35,600 Speaker 2: great sauce and rich sauce of vegetables. If you're doing 256 00:12:35,640 --> 00:12:37,640 Speaker 2: a lot of slow cooking meals in winter, for any 257 00:12:37,640 --> 00:12:39,520 Speaker 2: of our sort of US listeners, as you head into 258 00:12:39,520 --> 00:12:41,880 Speaker 2: the cooler month, we might be using the crop bok 259 00:12:42,000 --> 00:12:44,559 Speaker 2: or doing cassel rolls and curries and stews. If we're 260 00:12:44,600 --> 00:12:47,440 Speaker 2: having a base of things like stock or bone broth, 261 00:12:47,440 --> 00:12:49,160 Speaker 2: there's can be a lot of salt in those things. 262 00:12:49,360 --> 00:12:51,160 Speaker 2: A lot of different types of breads and raps if 263 00:12:51,160 --> 00:12:53,760 Speaker 2: you're not reading your nutrition labels. I've seen breads and 264 00:12:53,800 --> 00:12:56,880 Speaker 2: wraps suzi that are ridiculous amounts of sodium and things 265 00:12:56,920 --> 00:12:58,719 Speaker 2: that people wouldn't even think that they're salt in a 266 00:12:58,800 --> 00:13:02,040 Speaker 2: bread or wrap with even some breakfast cereals and the 267 00:13:02,160 --> 00:13:05,559 Speaker 2: obvious ones, you know, salty potato chips, crackers, salted nuts, 268 00:13:05,640 --> 00:13:07,320 Speaker 2: particularly this time of year. You know, we've got the 269 00:13:07,320 --> 00:13:10,880 Speaker 2: salted pretzels, the salted nuts, of salted crackers. You know, 270 00:13:10,920 --> 00:13:12,480 Speaker 2: we all love a little bit of salt, particularly the 271 00:13:12,520 --> 00:13:15,240 Speaker 2: Aussi culture. But I think it's just trying to balance 272 00:13:15,280 --> 00:13:17,400 Speaker 2: it out with good quality nutrition as well and not 273 00:13:17,440 --> 00:13:20,080 Speaker 2: go overboard. And as you mentioned, things like the deli meats, 274 00:13:20,120 --> 00:13:22,240 Speaker 2: the cheese boards, they're one of the worst things. You know, 275 00:13:22,360 --> 00:13:25,000 Speaker 2: high salted vendors, aren't there really Well, prescudo a few 276 00:13:25,000 --> 00:13:27,280 Speaker 2: pieces of prostudo, it's got more than your entirely data 277 00:13:27,440 --> 00:13:30,120 Speaker 2: recommended intake of sodium. Bacon, you know, and not sometimes 278 00:13:30,160 --> 00:13:32,000 Speaker 2: have clients who'll have a good whack of bacon once 279 00:13:32,000 --> 00:13:34,280 Speaker 2: a week, and that's giving them, you know, a thousand 280 00:13:34,559 --> 00:13:37,520 Speaker 2: plus in one hit as a reference, because of course 281 00:13:37,559 --> 00:13:40,360 Speaker 2: it's always hard to do a one size fits or model. 282 00:13:40,760 --> 00:13:42,959 Speaker 2: I try, for example, with soups, I definitely want it 283 00:13:43,040 --> 00:13:46,520 Speaker 2: less than a thousand milligram preserve anything roughly between six 284 00:13:46,640 --> 00:13:50,280 Speaker 2: eight hundred. Whenever you're looking for sauces wherever you can 285 00:13:50,320 --> 00:13:54,520 Speaker 2: get lower sodium varieties, things like tomato posada, tomato paye 286 00:13:54,559 --> 00:13:57,400 Speaker 2: soy sauce, always choose the reduced salt variety. If you 287 00:13:57,440 --> 00:14:01,000 Speaker 2: can same with things like baked beans, they're not as tasty, 288 00:14:01,000 --> 00:14:03,600 Speaker 2: you know, that much better for you. Of course we've 289 00:14:03,600 --> 00:14:06,920 Speaker 2: discussed before here on the potty barbecue sauces, tomato sauces. 290 00:14:07,000 --> 00:14:11,160 Speaker 2: Reduce sodium variety is very important for that reason. And 291 00:14:11,200 --> 00:14:12,800 Speaker 2: the other thing, of course is you know, you do 292 00:14:12,840 --> 00:14:14,760 Speaker 2: get a buffering effect from loading up on your fresh 293 00:14:14,760 --> 00:14:17,480 Speaker 2: fruits and vegetables, so that seven to ten serves a 294 00:14:17,480 --> 00:14:21,040 Speaker 2: crosses the board there. You know, process meats, things like 295 00:14:21,040 --> 00:14:23,680 Speaker 2: your sausages and things they'll be slipping in sauces where 296 00:14:23,680 --> 00:14:25,920 Speaker 2: else fast food, you know, and that's probably one of 297 00:14:25,960 --> 00:14:28,280 Speaker 2: the highest ones when you're having fries plus the burger 298 00:14:28,320 --> 00:14:30,960 Speaker 2: deal again, you'd be getting close to two thousand and 299 00:14:31,000 --> 00:14:34,040 Speaker 2: one hit. So just be mindful of the need to 300 00:14:34,120 --> 00:14:37,280 Speaker 2: really load up on the higher potassium things. Things like 301 00:14:37,320 --> 00:14:39,960 Speaker 2: the celery juices in cucumber and green juices are a 302 00:14:39,960 --> 00:14:42,640 Speaker 2: great way to help buffer that fluid effect if you 303 00:14:42,680 --> 00:14:44,840 Speaker 2: have had a really salty meal or a salty few. 304 00:14:44,680 --> 00:14:46,920 Speaker 1: Days to get rid of that fluid. And yeah, just 305 00:14:46,920 --> 00:14:48,560 Speaker 1: start to pay a bit more attention to what is 306 00:14:48,600 --> 00:14:50,880 Speaker 1: on the labels and know that anything over six to 307 00:14:50,960 --> 00:14:54,160 Speaker 1: eight hundred is getting up there high. Wise, Turkish bread 308 00:14:54,200 --> 00:14:56,080 Speaker 1: is the worst. I think Turkish breads are out one 309 00:14:56,080 --> 00:14:59,440 Speaker 1: thousand milligrams per serve. So there's not just one reason 310 00:14:59,440 --> 00:15:01,720 Speaker 1: I don't like it. There's a couple. But you're right. 311 00:15:01,720 --> 00:15:03,720 Speaker 1: Wraps can be quite high as well. You know, we 312 00:15:03,760 --> 00:15:05,760 Speaker 1: did a campaign several years ago looking in Some were 313 00:15:05,800 --> 00:15:09,520 Speaker 1: six eight hundred milligrams per serve. So with wraps and things, 314 00:15:09,520 --> 00:15:12,440 Speaker 1: you certainly want sort of three four hundred milligrams maximum, 315 00:15:12,520 --> 00:15:15,240 Speaker 1: and basically the lower the better, because yeah, if you 316 00:15:15,320 --> 00:15:17,360 Speaker 1: just think of a single tea spoon, like if you 317 00:15:17,400 --> 00:15:20,240 Speaker 1: think about how much salts on salted pretzels or if 318 00:15:20,280 --> 00:15:22,840 Speaker 1: you were seasoning something and like putting salt and stuff. 319 00:15:23,080 --> 00:15:25,280 Speaker 1: It's not that hard to get to a tea spoon, 320 00:15:25,600 --> 00:15:28,760 Speaker 1: not hard at all. So yeah, it's worth you know, 321 00:15:28,800 --> 00:15:30,040 Speaker 1: having a bit of a chat about. And if you 322 00:15:30,040 --> 00:15:32,520 Speaker 1: are one of the listeners who have been told before 323 00:15:32,520 --> 00:15:34,840 Speaker 1: that you have hard cortersol or been to an endocadologist 324 00:15:34,920 --> 00:15:37,960 Speaker 1: and know that you're not great with stress and you 325 00:15:37,840 --> 00:15:41,440 Speaker 1: you know, have got abnormally high levels, absolutely it's time 326 00:15:41,480 --> 00:15:43,320 Speaker 1: I would really be paying a lot of attention to 327 00:15:43,480 --> 00:15:45,920 Speaker 1: sodium intake and really try and keep it. You know, 328 00:15:46,000 --> 00:15:48,480 Speaker 1: we used to keep heart value patients below fifteen hundred 329 00:15:48,520 --> 00:15:52,800 Speaker 1: milligrams per day. Hard. It's really hard with any process food. 330 00:15:53,200 --> 00:15:55,920 Speaker 1: But you know a good option, you know, less than 331 00:15:56,040 --> 00:15:59,200 Speaker 1: two thousand milligrams per day is a good reference, and 332 00:15:59,200 --> 00:16:01,880 Speaker 1: where you can use thing that don't contain added salt, 333 00:16:01,880 --> 00:16:04,480 Speaker 1: like baseline stocks and things that really can help keep 334 00:16:04,480 --> 00:16:05,320 Speaker 1: those levels low. 335 00:16:05,560 --> 00:16:07,720 Speaker 2: Yeah, and there are good points. And I think, you know, 336 00:16:07,800 --> 00:16:09,800 Speaker 2: even if you know the people out there will say, 337 00:16:09,840 --> 00:16:11,400 Speaker 2: oh they said it was in there was only a 338 00:16:11,440 --> 00:16:13,840 Speaker 2: couple of rats, But I think that aiming to reduce 339 00:16:13,880 --> 00:16:16,880 Speaker 2: your sodium intake overall it's just a really wonderfully healthy strategy. 340 00:16:16,920 --> 00:16:19,320 Speaker 2: We're not aiming to do anything crazy with your diet. 341 00:16:19,360 --> 00:16:20,960 Speaker 2: It's really just taking a look, and I think it's 342 00:16:21,000 --> 00:16:23,000 Speaker 2: a great idea for everyone to just take a step 343 00:16:23,000 --> 00:16:24,920 Speaker 2: back and look at how much sodium we really are 344 00:16:24,960 --> 00:16:27,920 Speaker 2: getting in, particularly from a lot of those process or 345 00:16:27,960 --> 00:16:30,920 Speaker 2: packaged foods. It might not necessarily be a quote unquote 346 00:16:31,000 --> 00:16:33,120 Speaker 2: bad food, as Susie said. It could just be a 347 00:16:33,120 --> 00:16:35,280 Speaker 2: wrap or a slice of bread, which is perfectly healthy 348 00:16:35,320 --> 00:16:37,760 Speaker 2: for you. But if it's loaded up with sodium, and 349 00:16:37,800 --> 00:16:39,680 Speaker 2: you're doing a meal out and you're using some soy 350 00:16:39,760 --> 00:16:42,000 Speaker 2: sauce and your dinner stir fry, and you're having a 351 00:16:42,080 --> 00:16:44,640 Speaker 2: couple of salted pretzels or salted nuts in the afternoon, 352 00:16:44,920 --> 00:16:48,000 Speaker 2: you're probably well overdoing you know, your sodium intake for 353 00:16:48,040 --> 00:16:49,880 Speaker 2: the days. It's well worth just doing a quick scan 354 00:16:49,960 --> 00:16:51,480 Speaker 2: if your diet and some of the labels that you 355 00:16:51,880 --> 00:16:54,960 Speaker 2: regularly buy, particularly if that abdominal fat story is that 356 00:16:55,200 --> 00:16:58,400 Speaker 2: inflammatory that you know, low level inflammation over time, or 357 00:16:58,400 --> 00:17:00,840 Speaker 2: that stress harm and that cortisol is something that you 358 00:17:00,880 --> 00:17:04,040 Speaker 2: do struggle with or you've been made aware of as well, right, well, 359 00:17:04,040 --> 00:17:06,679 Speaker 2: I think that leads us into our next topic, Susie, 360 00:17:06,720 --> 00:17:08,480 Speaker 2: which we really thought we'd have to do something about 361 00:17:08,480 --> 00:17:11,040 Speaker 2: party season because that's all we've been hearing about. And 362 00:17:11,040 --> 00:17:13,560 Speaker 2: I clinic this week between myself and yourself and our 363 00:17:13,560 --> 00:17:16,399 Speaker 2: clients is just how many social occasions everybody seems to 364 00:17:16,440 --> 00:17:19,560 Speaker 2: have at the moment. So chances are, if you're listening, 365 00:17:19,920 --> 00:17:23,240 Speaker 2: there's something happening this week from a social perspective, whether 366 00:17:23,280 --> 00:17:25,600 Speaker 2: it's a party, whether it's a Christmas celebration. When it's 367 00:17:25,640 --> 00:17:28,360 Speaker 2: an end of year, do there's always something going on. 368 00:17:28,440 --> 00:17:31,119 Speaker 2: So Susie and I wanted to have a quick chat 369 00:17:31,160 --> 00:17:34,359 Speaker 2: about our I guess tips for keeping your health on truck. 370 00:17:34,480 --> 00:17:36,440 Speaker 2: So the first one that I wanted to chat about 371 00:17:36,480 --> 00:17:39,200 Speaker 2: Susie was just the mindset around this time, because I 372 00:17:39,240 --> 00:17:41,600 Speaker 2: think a lot of people think that Christmas is an 373 00:17:41,760 --> 00:17:43,760 Speaker 2: entire months, Like a lot of people just will write 374 00:17:43,760 --> 00:17:46,040 Speaker 2: off the whole December. They're like, oh, I'll start again 375 00:17:46,080 --> 00:17:47,640 Speaker 2: in January. I'll sign up to that and new diet 376 00:17:47,640 --> 00:17:49,919 Speaker 2: at the gym in January. But if you don't have 377 00:17:50,000 --> 00:17:52,199 Speaker 2: to get into a three kilos over December, so you 378 00:17:52,240 --> 00:17:54,399 Speaker 2: have to start again and get that extra off in January, 379 00:17:54,480 --> 00:17:56,880 Speaker 2: then plus some like why do it? I think it's 380 00:17:56,880 --> 00:17:59,360 Speaker 2: better to aim for balance in December. I mean it's 381 00:17:59,359 --> 00:18:01,439 Speaker 2: really difficult if you're aiming for fat loss in December, 382 00:18:01,480 --> 00:18:04,000 Speaker 2: it's very difficult, particularly if you're not working with a 383 00:18:04,040 --> 00:18:05,879 Speaker 2: dietitian or a coach or something like that. If you're 384 00:18:05,880 --> 00:18:08,159 Speaker 2: doing it on your own, hats off to you. But 385 00:18:08,240 --> 00:18:10,920 Speaker 2: I think aiming for just weight maintenance over December should 386 00:18:10,920 --> 00:18:12,800 Speaker 2: be a wonderful goal for most of us, and just 387 00:18:12,840 --> 00:18:15,840 Speaker 2: aiming for some health focused strategies. So I really think 388 00:18:15,880 --> 00:18:18,440 Speaker 2: my top tip for the silly season and when there's 389 00:18:18,440 --> 00:18:21,080 Speaker 2: a lot of social things is planning ahead. Susie, I 390 00:18:21,080 --> 00:18:23,240 Speaker 2: don't think you can ever go wrong with planning ahead, 391 00:18:23,359 --> 00:18:25,960 Speaker 2: particularly looking things up like the menu ahead of time 392 00:18:26,160 --> 00:18:28,080 Speaker 2: if you're going to a party, just sending a guests 393 00:18:28,080 --> 00:18:30,840 Speaker 2: a quick text and saying, hey, just wondering if you 394 00:18:30,880 --> 00:18:32,720 Speaker 2: know there'll be a little bit of catering, is dinner 395 00:18:32,760 --> 00:18:35,119 Speaker 2: going to be provided? Can I bring a salad? Should 396 00:18:35,119 --> 00:18:37,640 Speaker 2: I eat before I come? Just to sort of know 397 00:18:37,720 --> 00:18:39,560 Speaker 2: where you're heading, you know, if you think, oh, there's 398 00:18:39,600 --> 00:18:41,639 Speaker 2: going to be really lovely healthy food there and you 399 00:18:41,680 --> 00:18:44,119 Speaker 2: get there and it's like deep fried spring rolls and dimsims. 400 00:18:44,160 --> 00:18:45,800 Speaker 2: You're on the back foot to start with, so I 401 00:18:45,800 --> 00:18:48,080 Speaker 2: think doing a little bit of sort of investigating and 402 00:18:48,119 --> 00:18:50,160 Speaker 2: finding out what's on off of first, you can make 403 00:18:50,200 --> 00:18:53,000 Speaker 2: some smart choices before you get there get caught up 404 00:18:53,040 --> 00:18:55,480 Speaker 2: in the social aspect and end up overdoing it. I 405 00:18:55,520 --> 00:18:58,080 Speaker 2: think planning ahead's a great idea. Susie and I have 406 00:18:58,119 --> 00:19:00,840 Speaker 2: talked regularly on the podcast before about not going into 407 00:19:00,880 --> 00:19:04,080 Speaker 2: a social situation starving. So we're both big fans of 408 00:19:04,080 --> 00:19:05,760 Speaker 2: getting our clients to have a bit of a snack 409 00:19:05,840 --> 00:19:08,640 Speaker 2: before they go, something ideally with a bit of protein 410 00:19:08,720 --> 00:19:10,439 Speaker 2: and a bit of veggies, because that kind. 411 00:19:10,320 --> 00:19:11,160 Speaker 1: Of fills you up. 412 00:19:11,280 --> 00:19:13,440 Speaker 2: Because there will always be the carbs and the fat 413 00:19:13,480 --> 00:19:17,120 Speaker 2: at any social occasion, but it's generally sometimes a protein's there, 414 00:19:17,119 --> 00:19:19,000 Speaker 2: but often it's heavily. You know, it's heavily, you know, 415 00:19:19,080 --> 00:19:22,679 Speaker 2: calorie dense, and the vegetables is definitely the component that's lacking. 416 00:19:22,680 --> 00:19:25,040 Speaker 2: So something like a high protein yoga and a good 417 00:19:25,119 --> 00:19:27,480 Speaker 2: veggy sticks or a side salad with you know, some 418 00:19:27,640 --> 00:19:29,919 Speaker 2: tuna before you head off to your social event so 419 00:19:29,960 --> 00:19:32,160 Speaker 2: you don't go there starving. Because if you get their starving, 420 00:19:32,320 --> 00:19:34,440 Speaker 2: you can inhale the whole bowl of Doritos, You're gonna 421 00:19:34,440 --> 00:19:36,520 Speaker 2: smash through half the cheese potter. They need to feel 422 00:19:36,520 --> 00:19:39,080 Speaker 2: sick before the main's even come out. So I think 423 00:19:39,119 --> 00:19:42,520 Speaker 2: planning ahead and not going starving into a social situation. 424 00:19:42,840 --> 00:19:45,919 Speaker 2: I probably my two top tips for I'd say like 425 00:19:46,040 --> 00:19:47,360 Speaker 2: ninety five percent of my clients. 426 00:19:47,560 --> 00:19:49,119 Speaker 1: I think it's the mindset in which you go in 427 00:19:49,200 --> 00:19:52,359 Speaker 1: because I find, you know, clients are notorious for I'm off, 428 00:19:52,400 --> 00:19:54,840 Speaker 1: I'm partying. You know, I all eat what I want. 429 00:19:54,880 --> 00:19:57,679 Speaker 1: I should be allowed to do that. It's holidays, it's 430 00:19:57,720 --> 00:20:00,080 Speaker 1: a Christmas party. I deserve it now if you if 431 00:20:00,119 --> 00:20:02,920 Speaker 1: you have one party the whole of December, go for it. 432 00:20:03,280 --> 00:20:05,879 Speaker 1: But that's not my experience in people have got several 433 00:20:05,880 --> 00:20:08,280 Speaker 1: catch ups each week. There's wine, they're at the pub. 434 00:20:08,320 --> 00:20:10,240 Speaker 1: They're not making great choices. So I think for me, 435 00:20:10,320 --> 00:20:12,920 Speaker 1: the first step is to be very clear in your 436 00:20:12,960 --> 00:20:18,399 Speaker 1: mindset about particularly special occasions compared to just run of 437 00:20:18,440 --> 00:20:22,040 Speaker 1: the meal social catchups, which don't need to be devaucerous. 438 00:20:22,080 --> 00:20:24,639 Speaker 1: So you know, if you're going to a beautiful restaurant 439 00:20:24,840 --> 00:20:28,760 Speaker 1: that is a once a year opportunity and it's fully catered, 440 00:20:28,960 --> 00:20:32,400 Speaker 1: great food, really good quality good champagne. Go for it, 441 00:20:32,680 --> 00:20:35,280 Speaker 1: have the night off, enjoy what you like. You know, 442 00:20:35,400 --> 00:20:37,920 Speaker 1: have a light day the next day, do some extra exercise. 443 00:20:37,960 --> 00:20:40,960 Speaker 1: Go for it. But I'm talking about the wasted calories. 444 00:20:41,000 --> 00:20:42,800 Speaker 1: When you go to the cheap drinks and there's like 445 00:20:42,880 --> 00:20:46,639 Speaker 1: keeps a fried pastry that has been sitting out for hours. 446 00:20:47,000 --> 00:20:48,880 Speaker 1: It's not even food you like, but you're having Aaron 447 00:20:48,920 --> 00:20:52,400 Speaker 1: Cheni balls because you're starving and there's nothing else around. 448 00:20:52,520 --> 00:20:55,720 Speaker 1: You know, it's the wasted calories. So I think what 449 00:20:56,080 --> 00:20:58,879 Speaker 1: your suggestion is of eating before you go, which is 450 00:20:58,880 --> 00:21:01,879 Speaker 1: also what I tell my own clients, is it It 451 00:21:01,960 --> 00:21:04,359 Speaker 1: means you can be more discerning with the choices, so 452 00:21:04,400 --> 00:21:06,439 Speaker 1: you're not in a position where you're eating crap for 453 00:21:06,480 --> 00:21:09,560 Speaker 1: the sake of it, because no dietician will say to 454 00:21:09,600 --> 00:21:12,760 Speaker 1: you don't needt amazing quality food when it's available. You know, 455 00:21:12,800 --> 00:21:16,360 Speaker 1: if you're at a sashimi bar or oysters or prawlns, 456 00:21:16,440 --> 00:21:18,840 Speaker 1: go for it. But I guarantee you a lot of 457 00:21:18,840 --> 00:21:20,880 Speaker 1: the stuff that we're served at these kind of events 458 00:21:20,960 --> 00:21:25,199 Speaker 1: is things like auranchine balls, chicken wings, fatty meat, like 459 00:21:25,240 --> 00:21:28,000 Speaker 1: it's just not great quality food. So I think just 460 00:21:28,040 --> 00:21:30,720 Speaker 1: being discerning around that, and just keeping in mind, you know, 461 00:21:30,760 --> 00:21:32,280 Speaker 1: you've got a couple of meals a week, which can 462 00:21:32,320 --> 00:21:35,040 Speaker 1: be really heavy. But if you're going to eat heavier 463 00:21:35,080 --> 00:21:37,480 Speaker 1: some of the time, you need to eat more lightly 464 00:21:38,080 --> 00:21:40,479 Speaker 1: as well. We don't have unlimited calories where we can 465 00:21:40,520 --> 00:21:42,320 Speaker 1: just eat whatever we want all the time. So if 466 00:21:42,359 --> 00:21:44,760 Speaker 1: you have had more indulgent at night or two, there's 467 00:21:44,800 --> 00:21:46,960 Speaker 1: nothing wrong with having a bowl of super a salad 468 00:21:46,960 --> 00:21:49,440 Speaker 1: for dinner and calling it a night. So getting into 469 00:21:49,440 --> 00:21:52,399 Speaker 1: that art of compensation can go a long way. I 470 00:21:52,480 --> 00:21:55,239 Speaker 1: do encourage people to avoid fried cannopes. I think they 471 00:21:55,240 --> 00:21:57,760 Speaker 1: are a complete waste of calories. There's very little protein. 472 00:21:57,840 --> 00:21:59,960 Speaker 1: You can't tell me that the best thing you'll ever 473 00:22:00,080 --> 00:22:02,240 Speaker 1: eat is you know, some soggy salt and pepper squid. 474 00:22:02,280 --> 00:22:04,359 Speaker 1: I'm just not buying it. So I think, you know, 475 00:22:04,520 --> 00:22:07,920 Speaker 1: don't waste your calories on crappy type cannopase where you can. 476 00:22:09,160 --> 00:22:11,760 Speaker 1: And I think you know, the other probably final point 477 00:22:11,800 --> 00:22:13,560 Speaker 1: I would make is that if you have gone out 478 00:22:13,560 --> 00:22:16,040 Speaker 1: and had wigh too many drinks or whatever the situation, 479 00:22:16,800 --> 00:22:19,040 Speaker 1: it's okay. You just get back on track the next day. 480 00:22:19,200 --> 00:22:20,920 Speaker 1: You know, Christmas doesn't have to go for a month 481 00:22:20,920 --> 00:22:23,199 Speaker 1: there can be a few occasions here and there, and 482 00:22:23,200 --> 00:22:25,040 Speaker 1: then it's about getting on track and making it a 483 00:22:25,040 --> 00:22:27,760 Speaker 1: priority to do your exercise the next day and eat 484 00:22:27,840 --> 00:22:30,159 Speaker 1: lightly before you go, and rather than think of it 485 00:22:30,160 --> 00:22:33,560 Speaker 1: as just a whitewash of Christmas events, really isolating it 486 00:22:33,600 --> 00:22:35,800 Speaker 1: down to once or twice that you have some heavier, 487 00:22:35,840 --> 00:22:38,359 Speaker 1: more indulgent things, and then your body feels better. And 488 00:22:38,400 --> 00:22:40,919 Speaker 1: because when we feel better, lyan you know, everything's easier. 489 00:22:40,960 --> 00:22:42,800 Speaker 1: Life is easier when we're not blurated and tired and 490 00:22:42,840 --> 00:22:45,919 Speaker 1: eating poor quality food. So you know, I think just 491 00:22:45,960 --> 00:22:50,080 Speaker 1: save your calories for good stuff rather than waste them 492 00:22:50,119 --> 00:22:52,760 Speaker 1: on rubbish. And what we'll do in probably next week's episode, 493 00:22:52,800 --> 00:22:54,600 Speaker 1: I'd say, is start to go through some of our 494 00:22:54,640 --> 00:22:57,760 Speaker 1: favorite platter foods. I like, you love a platter like 495 00:22:57,800 --> 00:22:59,800 Speaker 1: everyone else, but I guarantee you the platter that I 496 00:22:59,800 --> 00:23:01,880 Speaker 1: can put together is probably a third of the calories 497 00:23:01,880 --> 00:23:04,000 Speaker 1: of many a platter. So I think next week we'll 498 00:23:04,000 --> 00:23:05,680 Speaker 1: go through our top platter foods, because that's always a 499 00:23:05,720 --> 00:23:07,800 Speaker 1: very popular segment on the potty. 500 00:23:07,920 --> 00:23:10,000 Speaker 2: Definitely, I think we need to go through alcohol as well, 501 00:23:10,080 --> 00:23:12,320 Speaker 2: which I'll end with. One final tip is really to 502 00:23:12,359 --> 00:23:14,520 Speaker 2: set yourself a drink limit. I think when you go 503 00:23:14,600 --> 00:23:16,400 Speaker 2: into these things, like what I normally get to get 504 00:23:16,400 --> 00:23:18,560 Speaker 2: my clients to do if they like a drink is 505 00:23:18,640 --> 00:23:21,800 Speaker 2: drive have two maximum over the three four five hours 506 00:23:21,800 --> 00:23:24,000 Speaker 2: of the event, and drive home. Because when you don't 507 00:23:24,040 --> 00:23:25,920 Speaker 2: set yourself a drink limit, particularly if you're going to 508 00:23:26,040 --> 00:23:27,879 Speaker 2: uber there or it's like just down the road or 509 00:23:28,000 --> 00:23:31,000 Speaker 2: friends picking you up, you end up doing oh cue. 510 00:23:31,000 --> 00:23:33,240 Speaker 2: I've had clients are doing five six, seven eight drinks. 511 00:23:33,240 --> 00:23:34,439 Speaker 2: I don't know how they do it. I'd need my 512 00:23:34,480 --> 00:23:37,680 Speaker 2: stomach pumped, I'll tell you, but they're going way overboard. 513 00:23:37,720 --> 00:23:39,600 Speaker 2: And then what happens when you drink alcohol is it 514 00:23:39,680 --> 00:23:41,679 Speaker 2: drives your hunger. So you might go in with the 515 00:23:41,680 --> 00:23:44,080 Speaker 2: best of intentions at six pm and be like no, 516 00:23:44,200 --> 00:23:46,040 Speaker 2: thank you, no thank you to all of the you know, 517 00:23:46,359 --> 00:23:48,880 Speaker 2: deep fried stuff because you've fueled up really nicely. You've 518 00:23:48,880 --> 00:23:51,080 Speaker 2: had some salad and some yogurt, and you get a 519 00:23:51,080 --> 00:23:53,399 Speaker 2: grilled chicken kibub when you get there. But once you 520 00:23:53,440 --> 00:23:56,639 Speaker 2: get three four, five six drinks in, those you know, 521 00:23:56,760 --> 00:23:59,240 Speaker 2: deep fried appetisers that are still sitting on the side 522 00:23:59,240 --> 00:24:02,120 Speaker 2: of the bar three hours later start looking far far 523 00:24:02,240 --> 00:24:04,720 Speaker 2: more appealing. So not only are you getting the double 524 00:24:04,760 --> 00:24:07,520 Speaker 2: whammy effect of a huge amount of calories and alcohol. 525 00:24:07,760 --> 00:24:11,440 Speaker 2: You're then seeking out high calorie, high salt foods far 526 00:24:11,560 --> 00:24:14,000 Speaker 2: later in the night. And that's why people do the 527 00:24:14,080 --> 00:24:17,240 Speaker 2: two am macas run the three am kebab run, because 528 00:24:17,320 --> 00:24:20,240 Speaker 2: alcohol drives your appetite, and that is the last thing 529 00:24:20,320 --> 00:24:22,359 Speaker 2: you want to do when you've gone double down on 530 00:24:22,400 --> 00:24:24,359 Speaker 2: all your drinks is to then go and have an 531 00:24:24,760 --> 00:24:27,920 Speaker 2: eight hundred thousand calorie dinner at two am and collapse 532 00:24:27,960 --> 00:24:30,479 Speaker 2: into bed right off. The whole next day because you hungover, 533 00:24:30,840 --> 00:24:32,760 Speaker 2: not do your meal prep, not do your shopping, not 534 00:24:32,840 --> 00:24:35,560 Speaker 2: do your exercise, and the whole weekend's done. So I 535 00:24:35,600 --> 00:24:37,760 Speaker 2: really think if you're serious about your health, to set 536 00:24:37,760 --> 00:24:39,840 Speaker 2: yourself a drink limit and be the designated driver. 537 00:24:40,320 --> 00:24:43,320 Speaker 1: Yeah, I think I always find, you know, the fast 538 00:24:43,359 --> 00:24:45,639 Speaker 1: fits never as good as it once was anyway, Like 539 00:24:45,760 --> 00:24:47,000 Speaker 1: you know what I mean, we have it, it's not 540 00:24:47,040 --> 00:24:49,560 Speaker 1: even that tasty. I think a vegimite toast before you 541 00:24:49,600 --> 00:24:51,520 Speaker 1: go to bed can really go a long way in 542 00:24:51,640 --> 00:24:54,520 Speaker 1: helping avoid the macas around the day after. So that's 543 00:24:54,560 --> 00:24:56,639 Speaker 1: my best tip for you. Have bit a vegiemite toast 544 00:24:56,680 --> 00:24:58,679 Speaker 1: and a lot of your problems will be solved for 545 00:24:58,720 --> 00:25:02,119 Speaker 1: a lot less calories. All right? To finish this episode 546 00:25:02,280 --> 00:25:05,440 Speaker 1: an exciting topic. So I'm a stone fruit. How good 547 00:25:05,480 --> 00:25:09,000 Speaker 1: is it to see beautiful peaches and nectarines and apricots 548 00:25:09,040 --> 00:25:13,199 Speaker 1: and the most delicious, delicious stone fruit back in supermarkets 549 00:25:13,200 --> 00:25:16,240 Speaker 1: at quite affordable prices, I must say, But the listener 550 00:25:16,280 --> 00:25:19,120 Speaker 1: question came in to say, how much fruit is too much? 551 00:25:19,200 --> 00:25:22,399 Speaker 1: Can you eat too much stone fruit? Now? It's funny 552 00:25:22,480 --> 00:25:24,679 Speaker 1: because I often say to clients at this timely end, 553 00:25:25,720 --> 00:25:28,119 Speaker 1: it's cherry season, lasts like a couple of weeks, and 554 00:25:28,160 --> 00:25:30,560 Speaker 1: they're so expensive, like you eat as many as you 555 00:25:30,560 --> 00:25:33,240 Speaker 1: can afford, because if you know, if you go through 556 00:25:33,240 --> 00:25:35,720 Speaker 1: a box over the weekend and just completely gorge, I 557 00:25:35,720 --> 00:25:37,640 Speaker 1: have no issue because I think that beautiful fresh fruit 558 00:25:37,720 --> 00:25:39,800 Speaker 1: is so important, you know. I always say, a couple 559 00:25:39,840 --> 00:25:41,880 Speaker 1: of pieces of fruit per day, no issue at all. 560 00:25:42,760 --> 00:25:45,040 Speaker 1: I feel like, you know, again, with mango season, it's 561 00:25:45,080 --> 00:25:46,840 Speaker 1: kind of rare, but they are bigger, so I would 562 00:25:46,880 --> 00:25:48,639 Speaker 1: usually say to a client, maybe do a half or 563 00:25:48,760 --> 00:25:51,080 Speaker 1: have a mango. It's sort of roughly equivalent to a 564 00:25:51,160 --> 00:25:54,320 Speaker 1: slice of bread. And then with stone fruits, sort of 565 00:25:54,400 --> 00:25:56,520 Speaker 1: two small ones is equivalent to a piece of fruit, 566 00:25:56,920 --> 00:25:58,480 Speaker 1: so you can kind of see, you know, like three 567 00:25:58,520 --> 00:26:00,560 Speaker 1: apricots is equivalent to a piece of fa fruit, maybe 568 00:26:00,600 --> 00:26:03,440 Speaker 1: two small nectarines peach. But if it means you're having 569 00:26:03,480 --> 00:26:05,399 Speaker 1: a couple of extra pieces of fruit with a meal 570 00:26:05,440 --> 00:26:07,440 Speaker 1: as part of a balanced meal, it's filling you up. 571 00:26:07,640 --> 00:26:10,960 Speaker 1: Because it is stone fruit season, I have no issue whatsoever. 572 00:26:11,000 --> 00:26:15,159 Speaker 1: They're so rich in nutrients, vitamin beat it, caroteene, vitamin seed, 573 00:26:15,160 --> 00:26:18,320 Speaker 1: dietary fiber. I just think fantastic, enjoy it to your 574 00:26:18,359 --> 00:26:21,159 Speaker 1: heart's content at this time of ye really within reason 575 00:26:21,680 --> 00:26:23,800 Speaker 1: because it's so quickly over and before we know it, 576 00:26:23,800 --> 00:26:25,679 Speaker 1: we won't get it anymore. Like it's really just a 577 00:26:25,720 --> 00:26:28,120 Speaker 1: few weeks of season. So that's kind of my position 578 00:26:28,160 --> 00:26:31,119 Speaker 1: on stone fruit, because yeah, it's so rare that you 579 00:26:31,160 --> 00:26:33,720 Speaker 1: find really nice stuff, and I would definitely encourage you 580 00:26:33,520 --> 00:26:36,720 Speaker 1: if you can access a grower's market or the markets 581 00:26:37,080 --> 00:26:40,080 Speaker 1: you know, supermarket. Stone fruit is so really ripe and 582 00:26:40,119 --> 00:26:43,320 Speaker 1: delicious and fresh. It's often hard and it's just not 583 00:26:43,359 --> 00:26:45,679 Speaker 1: as enjoyable, whereas if you go to a local market 584 00:26:45,680 --> 00:26:47,800 Speaker 1: you'll get the really beautiful fresh stuff. It's worth a 585 00:26:47,800 --> 00:26:50,520 Speaker 1: trip out to some local growers to enjoy at this 586 00:26:50,600 --> 00:26:51,520 Speaker 1: really special time. 587 00:26:51,640 --> 00:26:54,520 Speaker 2: So go for your life totally. And we're rotating through 588 00:26:54,560 --> 00:26:56,040 Speaker 2: all of the different fruits for me to try. It 589 00:26:56,119 --> 00:26:58,320 Speaker 2: so exciting seeing her, like you didn't apricot for the 590 00:26:58,320 --> 00:27:00,400 Speaker 2: first time. She had mango the other day. I swear 591 00:27:00,400 --> 00:27:01,720 Speaker 2: to God, the kid licked the plate. 592 00:27:02,680 --> 00:27:03,800 Speaker 1: It's it was the bunniest thing. 593 00:27:03,840 --> 00:27:04,720 Speaker 2: I have to send your video. 594 00:27:05,240 --> 00:27:07,760 Speaker 1: Well, you're lucky that you doesn't have fructose male absorption 595 00:27:07,840 --> 00:27:11,440 Speaker 1: because my little Gussie he has loved fruit from when 596 00:27:11,440 --> 00:27:14,160 Speaker 1: he was tiny, and I knew he had fructose mal 597 00:27:14,200 --> 00:27:16,439 Speaker 1: absorption just and I don't need to go into details 598 00:27:16,480 --> 00:27:20,119 Speaker 1: about what that entails, but basically he doesn't absorb the 599 00:27:20,119 --> 00:27:23,479 Speaker 1: sugar and fruit overly well, but he's always just loved it. 600 00:27:23,560 --> 00:27:25,440 Speaker 1: And so now I have to say to him, oh, Gus, 601 00:27:25,520 --> 00:27:27,840 Speaker 1: you've had too much fruit, baby. But he just loves 602 00:27:28,359 --> 00:27:31,080 Speaker 1: peaches and nectary, so I have to like regulate him 603 00:27:31,080 --> 00:27:33,399 Speaker 1: because otherwise the poor thing, you'll have an exploding tummy. 604 00:27:34,119 --> 00:27:36,679 Speaker 1: But he's my little fruit monster. Luckily, Harry doesn't have 605 00:27:37,000 --> 00:27:41,120 Speaker 1: a fructose mal absorption the way that Gus does, so yeah, 606 00:27:41,680 --> 00:27:42,680 Speaker 1: you can have too much. 607 00:27:42,720 --> 00:27:44,360 Speaker 2: In that instance, I was going to say to ask 608 00:27:44,359 --> 00:27:46,320 Speaker 2: a list of questions. You can have too much, and 609 00:27:46,400 --> 00:27:48,760 Speaker 2: you will know if you're sprinting to the bathroom, if 610 00:27:48,760 --> 00:27:51,360 Speaker 2: you've got diarrhea. Am I allowed to say that? That's 611 00:27:51,480 --> 00:27:54,840 Speaker 2: der to me? If you've got diarrhea, if you're bloated, 612 00:27:54,880 --> 00:27:56,919 Speaker 2: if you're gassy, if you dis a little bit more 613 00:27:56,960 --> 00:28:00,000 Speaker 2: of a sensitive tummy like myself, a little bit, Sometimes 614 00:28:00,200 --> 00:28:02,240 Speaker 2: you can have too much fruit. I personally probably only 615 00:28:02,280 --> 00:28:03,840 Speaker 2: have about a serf of fruit today. I don't do 616 00:28:04,119 --> 00:28:07,159 Speaker 2: I think I have a bit of a mild fructose issue, 617 00:28:07,240 --> 00:28:10,240 Speaker 2: same deal with leftose. I'm just mildly sensitive overall. 618 00:28:10,680 --> 00:28:12,160 Speaker 1: Yeah, And so I. 619 00:28:12,119 --> 00:28:13,960 Speaker 2: Think you'll know if you're doing too much. But I 620 00:28:14,000 --> 00:28:16,520 Speaker 2: agree with you like sewing fruits, summer fruit. It's so beautiful. 621 00:28:16,560 --> 00:28:18,240 Speaker 2: And you know what, if you're smashing a couple of 622 00:28:18,240 --> 00:28:20,600 Speaker 2: extra serves of fruit over summer, it's far better than 623 00:28:20,600 --> 00:28:22,480 Speaker 2: a couple of extra beers, or far better than half 624 00:28:22,480 --> 00:28:24,920 Speaker 2: a bag of potato chips or six dim sims when 625 00:28:24,920 --> 00:28:27,400 Speaker 2: you're hungover. I really don't think you can go wrong 626 00:28:27,440 --> 00:28:29,159 Speaker 2: with too much fruit. But you will know if you're 627 00:28:29,200 --> 00:28:30,800 Speaker 2: eating too much. You will absolutely know. 628 00:28:31,600 --> 00:28:33,080 Speaker 1: And what I would say is eat it. As part 629 00:28:33,119 --> 00:28:34,760 Speaker 1: of a meal. I think I have a consumer people 630 00:28:34,800 --> 00:28:37,080 Speaker 1: are just mindlessly munching on stuff right through the day. 631 00:28:37,119 --> 00:28:39,520 Speaker 1: Because if you do, you know you've had lunch, then 632 00:28:39,560 --> 00:28:41,560 Speaker 1: an hour or so later you have a peach or nectarin, 633 00:28:41,600 --> 00:28:43,280 Speaker 1: and then another one an hour or so later, you 634 00:28:43,320 --> 00:28:46,280 Speaker 1: are getting a disruption in glucose regulation every time you eat. 635 00:28:46,680 --> 00:28:48,800 Speaker 1: So my other advice would be if you do love it, 636 00:28:48,880 --> 00:28:50,840 Speaker 1: no problem, but make sure you're having it as part 637 00:28:50,880 --> 00:28:53,280 Speaker 1: of a meal or a snack rather than just extra. 638 00:28:53,360 --> 00:28:56,440 Speaker 1: It certainly contains calories and sugars, so you might have 639 00:28:56,480 --> 00:28:59,000 Speaker 1: an extra you know, apri cod or peach with your 640 00:28:59,040 --> 00:29:01,600 Speaker 1: afternoon tea or party you dessert. Don't think you can 641 00:29:01,640 --> 00:29:03,400 Speaker 1: just munch on it freely. You still need that good 642 00:29:03,400 --> 00:29:05,720 Speaker 1: three four hours in between meals and snacks to allow 643 00:29:05,760 --> 00:29:10,600 Speaker 1: glucose regulation and glucose to return to baseline and control appetite. 644 00:29:10,840 --> 00:29:14,600 Speaker 1: So yeah, mind your timing will control your cravings as well. 645 00:29:14,680 --> 00:29:16,880 Speaker 2: And a point my dentists made for kids in particular, 646 00:29:16,920 --> 00:29:19,160 Speaker 2: so for parents, just being careful that kids aren't grazing 647 00:29:19,160 --> 00:29:22,000 Speaker 2: on fruit all day long because fruit has natural sugar. Yes, 648 00:29:22,040 --> 00:29:23,960 Speaker 2: of course we're not giving them table sugar out of 649 00:29:24,000 --> 00:29:26,960 Speaker 2: the cupboard, but it has natural sugar in it and 650 00:29:26,960 --> 00:29:29,040 Speaker 2: it will contribute to cavity. So I know a lot 651 00:29:29,040 --> 00:29:31,320 Speaker 2: of parents whose kids have a lot of cavities because 652 00:29:31,320 --> 00:29:34,000 Speaker 2: they're just grazing on fruit all day long. So really 653 00:29:34,040 --> 00:29:36,360 Speaker 2: always making sure they're either brushing their teeth throughout the day, 654 00:29:36,480 --> 00:29:38,760 Speaker 2: or they're having some water, or they're having a little 655 00:29:38,760 --> 00:29:40,840 Speaker 2: bit of dairy. So cheese is one of the best 656 00:29:40,840 --> 00:29:43,280 Speaker 2: things to give your kids after they have some fruit 657 00:29:43,320 --> 00:29:45,640 Speaker 2: because it neutralizes a lot of the sugars in the cavities. 658 00:29:45,680 --> 00:29:47,680 Speaker 2: That sugars can't get stuck to the teeth as much. 659 00:29:47,760 --> 00:29:50,040 Speaker 2: So my dentist always recommends giving kids a little bit 660 00:29:50,040 --> 00:29:52,440 Speaker 2: of cheese or something after they have fruit if it's 661 00:29:52,480 --> 00:29:54,520 Speaker 2: not part of a meal, and that way the cavity 662 00:29:54,560 --> 00:29:57,000 Speaker 2: situation is a lot further reduced. 663 00:29:57,280 --> 00:29:58,880 Speaker 1: I quite like that too, or even having it with 664 00:29:58,920 --> 00:30:00,680 Speaker 1: a bit of yogurt or even bit of milk just 665 00:30:00,720 --> 00:30:04,160 Speaker 1: to remineralize the teeth. And not a bad idea, all right. 666 00:30:04,560 --> 00:30:06,320 Speaker 1: And that brings us to the end of the Nutrition 667 00:30:06,440 --> 00:30:09,040 Speaker 1: Couch podcast for another Sunday. If you haven't done so, 668 00:30:09,080 --> 00:30:11,520 Speaker 1: please subscribe and tell all your friends about us so 669 00:30:11,560 --> 00:30:13,880 Speaker 1: we continue to grow and keep bringing you some great 670 00:30:13,920 --> 00:30:17,560 Speaker 1: evidence based nutrition information. If you are interested in hormones, 671 00:30:17,600 --> 00:30:19,400 Speaker 1: gut health and fat loss, don't forget you can get 672 00:30:19,400 --> 00:30:22,880 Speaker 1: our live recording at our website, the nutritioncouch dot com 673 00:30:23,120 --> 00:30:25,560 Speaker 1: and we will see you here on Wednesday for our 674 00:30:25,600 --> 00:30:38,800 Speaker 1: weekly product review episode. Have a great week.