1 00:00:00,360 --> 00:00:03,200 Speaker 1: Have you ever thought that stress may be impacting your hormones? 2 00:00:03,640 --> 00:00:06,120 Speaker 1: Have you been told that you've got high quartersole but 3 00:00:06,200 --> 00:00:08,000 Speaker 1: you don't really know what to do with that information? 4 00:00:08,760 --> 00:00:11,680 Speaker 1: Do you love salty food and think that you probably 5 00:00:11,760 --> 00:00:14,320 Speaker 1: do need to cut back? On today's episode of The 6 00:00:14,360 --> 00:00:16,800 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 00:00:23,560 --> 00:00:26,640 Speaker 1: into party season. Hi, I'm Susie Barrows and Emily and 10 00:00:26,680 --> 00:00:28,960 Speaker 1: Wood and we bring you The Nutrition Couch, the bi 11 00:00:29,000 --> 00:00:31,280 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 00:00:33,720 --> 00:00:36,520 Speaker 1: well as cortisole levels and salt. Today we are also 14 00:00:36,560 --> 00:00:39,519 Speaker 1: going to talk about how to survive the party season 15 00:00:39,600 --> 00:00:42,880 Speaker 1: with your health and waistband under control. And our listener 16 00:00:42,960 --> 00:00:45,080 Speaker 1: question is from one of our lovely listeners who has 17 00:00:45,080 --> 00:00:48,560 Speaker 1: written in to talk about her love for summer stone fruit. 18 00:00:49,000 --> 00:00:53,360 Speaker 1: But how much is too much? Leam? How's the Christmas 19 00:00:53,360 --> 00:00:56,160 Speaker 1: parties tracking along there in Brisbane? Oh good, I don't. 20 00:00:56,200 --> 00:00:58,200 Speaker 2: I haven't really officially hit it yet And I think 21 00:00:58,240 --> 00:01:00,440 Speaker 2: when you work for yourselves it's sound really don't really 22 00:01:00,440 --> 00:01:02,520 Speaker 2: do too many Christmas parties. Ply the one thing I 23 00:01:02,680 --> 00:01:04,679 Speaker 2: miss about working in a big department in a hospital, 24 00:01:04,880 --> 00:01:07,160 Speaker 2: like we used to have parties all the time. We 25 00:01:07,200 --> 00:01:09,399 Speaker 2: didn't need Christmas at exixcuse we'd always have some sort 26 00:01:09,400 --> 00:01:11,920 Speaker 2: of celebration going on. So I do miss having lunch 27 00:01:12,000 --> 00:01:13,720 Speaker 2: with with colleagues, and I do miss, you know, the 28 00:01:13,720 --> 00:01:15,880 Speaker 2: big Christmas parties at the end of the year. David's 29 00:01:15,880 --> 00:01:18,080 Speaker 2: office does like three, like he's a little team, that 30 00:01:18,120 --> 00:01:20,440 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 00:01:22,880 --> 00:01:26,319 Speaker 1: Yeah, It's it's hard, isn't it. Because I also see 33 00:01:26,319 --> 00:01:29,800 Speaker 1: my clients' diaries and they're just out like every second night. 34 00:01:29,840 --> 00:01:35,000 Speaker 1: It's a really tricky time, and particularly you know, when 35 00:01:35,000 --> 00:01:38,160 Speaker 1: there's some decent spread ons, so it can be tricky, 36 00:01:38,680 --> 00:01:40,520 Speaker 1: you know. I guess the main feedback I have with 37 00:01:40,640 --> 00:01:43,160 Speaker 1: clients in particular is just not to waste calories. 38 00:01:43,319 --> 00:01:43,520 Speaker 2: You know. 39 00:01:43,600 --> 00:01:46,200 Speaker 1: I think that if it's amazing food and an amazing restaurant, 40 00:01:46,319 --> 00:01:48,440 Speaker 1: by all means, go for it. But a lot of 41 00:01:48,520 --> 00:01:51,720 Speaker 1: catering tends to be pretty poor quality. So if you 42 00:01:51,800 --> 00:01:55,800 Speaker 1: can differentiate the fact that it's free in some cases 43 00:01:56,240 --> 00:01:58,200 Speaker 1: and be a bit more discerning with the choices and 44 00:01:58,240 --> 00:02:01,360 Speaker 1: not wasted. I think that's but don't worry. We'll have 45 00:02:01,360 --> 00:02:04,480 Speaker 1: a Christmas celebration at some point and have our own 46 00:02:04,480 --> 00:02:07,720 Speaker 1: little nutrition couch Christmas party. We'll get ready some staff leer, 47 00:02:07,800 --> 00:02:09,799 Speaker 1: and then we can actually put it claiming all on tag. 48 00:02:09,960 --> 00:02:12,919 Speaker 1: So that's a goal hey for next year. All right, Well, 49 00:02:12,960 --> 00:02:15,600 Speaker 1: to kick us off, I found a really interesting paper. 50 00:02:15,639 --> 00:02:17,239 Speaker 1: I was just doing a little quick search about what 51 00:02:17,280 --> 00:02:19,520 Speaker 1: we were going to talk about, and something that came 52 00:02:19,600 --> 00:02:22,760 Speaker 1: up which I actually hear quite a lot of in 53 00:02:22,800 --> 00:02:26,799 Speaker 1: my clinical practice with clients. But the truth is there's 54 00:02:26,800 --> 00:02:29,760 Speaker 1: actually not any real clinical guidelines and how to manage it. 55 00:02:29,800 --> 00:02:32,000 Speaker 1: So even though clients may come and say they've got it, 56 00:02:32,000 --> 00:02:33,880 Speaker 1: there's not much I can do about it. So it 57 00:02:33,919 --> 00:02:36,680 Speaker 1: does sometimes surprise me when endocrinologists tests for it, and 58 00:02:36,720 --> 00:02:40,079 Speaker 1: what it is is cortisol. So for anyone who may 59 00:02:40,120 --> 00:02:43,200 Speaker 1: have seen an endocrinologist or been exploring sort of weight 60 00:02:43,240 --> 00:02:45,920 Speaker 1: related issues or stress in their lives, they may have 61 00:02:46,000 --> 00:02:49,280 Speaker 1: had a cortisole test, which is usually a saliva test 62 00:02:49,280 --> 00:02:52,240 Speaker 1: where people will send it off and you know it 63 00:02:52,280 --> 00:02:55,280 Speaker 1: does come back off and elevate them. Because of the course, 64 00:02:55,280 --> 00:02:57,240 Speaker 1: it's a stress to hormone marker, and if people are 65 00:02:57,240 --> 00:03:00,679 Speaker 1: going through stress in their lives, it can be relatively high. 66 00:03:00,919 --> 00:03:03,880 Speaker 1: And in theory people will say, oh, well I can't 67 00:03:03,919 --> 00:03:08,080 Speaker 1: lose weight because of my cortosol is high, and I say, well, yeah, okay, yes, 68 00:03:08,400 --> 00:03:11,160 Speaker 1: the hormone is elevated, and it's associated with abdominal weight 69 00:03:11,160 --> 00:03:14,120 Speaker 1: gain in particular, But it's not like insulin. It's not 70 00:03:14,240 --> 00:03:19,080 Speaker 1: driving that physiological reaction of craving carbohydrate and driving appetide 71 00:03:19,080 --> 00:03:21,520 Speaker 1: and fat storage. It's sort of a lot more intricate 72 00:03:21,560 --> 00:03:23,640 Speaker 1: than that. So it really tickled my fancy when this 73 00:03:23,720 --> 00:03:26,000 Speaker 1: came up and was published just in the last week 74 00:03:26,080 --> 00:03:29,520 Speaker 1: or so in a journal called Cardiovascular Research, and I 75 00:03:29,520 --> 00:03:33,920 Speaker 1: thought it lent itself to talk about because it's got 76 00:03:33,960 --> 00:03:36,360 Speaker 1: a really interesting association. So the study is actually a 77 00:03:36,400 --> 00:03:39,160 Speaker 1: rat study. Be very clear to say, this is not 78 00:03:39,240 --> 00:03:41,120 Speaker 1: a human study. So it's a study that's been done 79 00:03:41,120 --> 00:03:44,560 Speaker 1: in rats, and just a few rats to six, but 80 00:03:44,680 --> 00:03:46,760 Speaker 1: a very well controlled study. And the great thing about 81 00:03:46,840 --> 00:03:48,840 Speaker 1: rat studies is that you have full control over what 82 00:03:48,880 --> 00:03:51,080 Speaker 1: the rats are doing. Compared to humans who tend to 83 00:03:51,080 --> 00:03:52,680 Speaker 1: go and do their own thing quite often and muck 84 00:03:52,760 --> 00:03:56,280 Speaker 1: up our results. So it's given us a bit of 85 00:03:56,320 --> 00:04:02,880 Speaker 1: a pathway in terms of a relationship between sodium, salt 86 00:04:02,880 --> 00:04:06,280 Speaker 1: intake and cortisol levels. But before I launch into that, 87 00:04:06,320 --> 00:04:08,880 Speaker 1: I haven't even given you a chance to contribute to 88 00:04:08,920 --> 00:04:11,000 Speaker 1: our chat and say do you see a lot of 89 00:04:11,000 --> 00:04:13,080 Speaker 1: people with high cortisol levels 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 --> 00:04:17,400 Speaker 2: I would say that they just know that they're a 92 00:04:17,480 --> 00:04:20,040 Speaker 2: high stress person, or they have that a doominal fat 93 00:04:20,080 --> 00:04:23,360 Speaker 2: storage or some I'm going to say, quote unquote natural 94 00:04:23,400 --> 00:04:26,000 Speaker 2: therapist has told them that they have high cortisol. And 95 00:04:26,120 --> 00:04:28,440 Speaker 2: like you, I normally say, okay, cool, We're not going 96 00:04:28,480 --> 00:04:30,479 Speaker 2: to give you a diet for cortersol or anything. We're really 97 00:04:30,480 --> 00:04:32,480 Speaker 2: going to work with the lifestyle factors. So it's really 98 00:04:32,520 --> 00:04:36,160 Speaker 2: about treating the body it as one versus looking at 99 00:04:36,200 --> 00:04:38,159 Speaker 2: you know, eat X, Y and Z and then reduce 100 00:04:38,160 --> 00:04:41,719 Speaker 2: your quartersole down. So like you, I sort of don't 101 00:04:41,760 --> 00:04:43,640 Speaker 2: do too much with it. Like I don't really think 102 00:04:43,760 --> 00:04:46,000 Speaker 2: there's much research and science to target too many things 103 00:04:46,040 --> 00:04:48,440 Speaker 2: from a nutrition perspective, But a lot of the clients 104 00:04:48,440 --> 00:04:50,320 Speaker 2: that I see aren't really doing. And I know there's 105 00:04:50,360 --> 00:04:52,640 Speaker 2: a you know, the Dutch testing that's quite popular for 106 00:04:52,720 --> 00:04:54,880 Speaker 2: quartersole testing and you've got to do four different time 107 00:04:54,920 --> 00:04:57,159 Speaker 2: points throughout the day. But I really do think like, 108 00:04:57,200 --> 00:04:58,880 Speaker 2: if you're quite a stressed person, you've got that a 109 00:04:58,920 --> 00:05:01,680 Speaker 2: doominal fat storage. I think you probably know without going 110 00:05:01,680 --> 00:05:03,640 Speaker 2: in spending. I mean, I think it's a few hundred 111 00:05:03,680 --> 00:05:05,800 Speaker 2: dollars to really get equal quarters alt probably tested. And 112 00:05:05,839 --> 00:05:08,200 Speaker 2: I don't really think it's covered by many sort of 113 00:05:08,839 --> 00:05:10,880 Speaker 2: you know, medibank or anything manycare. Yeah. 114 00:05:10,880 --> 00:05:12,839 Speaker 1: Actually, when I see an indocnology, so I ask them 115 00:05:12,880 --> 00:05:14,719 Speaker 1: why they do it, because I'm like you, I'm like, well, 116 00:05:14,760 --> 00:05:17,880 Speaker 1: we sort of know that what's it going to actually show? Which, 117 00:05:17,920 --> 00:05:19,200 Speaker 1: as I said, lends itself to what I want to 118 00:05:19,200 --> 00:05:22,200 Speaker 1: shok about today. So the headline was that a high 119 00:05:22,360 --> 00:05:27,320 Speaker 1: salt intake was related to high quartersolt levels, and so 120 00:05:27,360 --> 00:05:29,760 Speaker 1: that really peaked my interest because I've never heard of 121 00:05:29,800 --> 00:05:34,360 Speaker 1: that roald relationship before. And so basically they found that 122 00:05:34,480 --> 00:05:38,000 Speaker 1: over a two to eight week period when the mice 123 00:05:38,000 --> 00:05:40,320 Speaker 1: were fed a very high salt diet, so I'm talking 124 00:05:40,320 --> 00:05:44,440 Speaker 1: two or three times the recommended daily intakes of the 125 00:05:44,520 --> 00:05:47,400 Speaker 1: highest recommended intake on a daily basis for adults is 126 00:05:47,400 --> 00:05:50,200 Speaker 1: about two grams per day two thousand milligrams of sodium, 127 00:05:50,640 --> 00:05:53,440 Speaker 1: and this was sort of double to three times this amount, 128 00:05:53,560 --> 00:05:56,200 Speaker 1: so very very high amounts in a high salt diet. 129 00:05:56,880 --> 00:06:02,320 Speaker 1: And basically they found that it amplified the body's natural 130 00:06:02,320 --> 00:06:06,440 Speaker 1: glut cordico response to stress. So I'm going to read 131 00:06:06,600 --> 00:06:10,320 Speaker 1: through the proposed pathway by which this is happening. So 132 00:06:10,400 --> 00:06:14,240 Speaker 1: the hypothesis is that whenever we consume a high salt diet, 133 00:06:14,320 --> 00:06:16,440 Speaker 1: which let's be honestly and is a lot of our diets, 134 00:06:16,480 --> 00:06:19,440 Speaker 1: and we'll talk in a minute, why it impacts the hypothalamus, 135 00:06:19,440 --> 00:06:23,560 Speaker 1: which is activated and runs basically pituitary gland, which is 136 00:06:23,600 --> 00:06:25,800 Speaker 1: one of our key glands that regulates a number of 137 00:06:25,800 --> 00:06:29,800 Speaker 1: physiological systems in the body. And that then has implications 138 00:06:29,800 --> 00:06:34,360 Speaker 1: for the adrenals, which control those gludo corticosteroid reactions, so 139 00:06:34,400 --> 00:06:37,720 Speaker 1: the stress hormones in the body. And they also think 140 00:06:37,720 --> 00:06:40,240 Speaker 1: it's activating through the liver and as soon as the 141 00:06:40,279 --> 00:06:43,760 Speaker 1: liver becomes involved and increases inflammation. So for the best 142 00:06:43,920 --> 00:06:46,440 Speaker 1: way to describe it without going into some quite complex 143 00:06:46,480 --> 00:06:49,159 Speaker 1: biochemistry and physiology, which some of it I don't even 144 00:06:49,240 --> 00:06:51,920 Speaker 1: understand other than knowing that these systems are all interrelated, 145 00:06:51,960 --> 00:06:56,920 Speaker 1: and some very smart scientists propose these models, is that basically, 146 00:06:57,480 --> 00:06:59,680 Speaker 1: when you have a high salt diet, they think that 147 00:06:59,720 --> 00:07:03,840 Speaker 1: it it basically overstimulates or impacts on these glands that 148 00:07:03,960 --> 00:07:07,000 Speaker 1: then go on and regulate through the kidneys and through 149 00:07:07,040 --> 00:07:11,239 Speaker 1: the petuitary and that in term influences the stress hormone 150 00:07:11,320 --> 00:07:14,640 Speaker 1: response to it. And so what I took from that, 151 00:07:14,680 --> 00:07:18,920 Speaker 1: though without going into the science of understanding the pathway, 152 00:07:19,880 --> 00:07:22,640 Speaker 1: when I thought about it, a lot of people leanne 153 00:07:22,720 --> 00:07:27,080 Speaker 1: have a really high salt diet. Now, the thing with salt, 154 00:07:27,800 --> 00:07:30,720 Speaker 1: and we've often heard about sodium in terms of blood pressure, 155 00:07:30,920 --> 00:07:34,280 Speaker 1: and certainly back in the seventies and eighties dietitians we 156 00:07:34,280 --> 00:07:36,960 Speaker 1: were taught a high salt diet is associated with an 157 00:07:36,960 --> 00:07:39,360 Speaker 1: increased risk of heart disease and increased risk of blood 158 00:07:39,360 --> 00:07:42,760 Speaker 1: pressure and stroke. Now, what we know from neuerscience is 159 00:07:42,760 --> 00:07:45,600 Speaker 1: that it's highly genetic and some people can have a 160 00:07:45,680 --> 00:07:48,480 Speaker 1: very high salt diet and not have any implications for 161 00:07:48,520 --> 00:07:51,400 Speaker 1: blood pressure. So it's not a one size fits or model, which, 162 00:07:51,400 --> 00:07:54,040 Speaker 1: of course, as we become better with our science, we 163 00:07:54,120 --> 00:07:57,760 Speaker 1: understand that anyway. Now, what I will note though, is, 164 00:07:57,880 --> 00:08:02,640 Speaker 1: like many reactions body, it's about the balance overall. So 165 00:08:02,640 --> 00:08:05,239 Speaker 1: sodium as a molecule that is part of the salt. 166 00:08:05,280 --> 00:08:09,720 Speaker 1: So sodium chloride is table salt, the sodium content which 167 00:08:09,800 --> 00:08:16,080 Speaker 1: impacts blood pressure. It's buffered by potassium. So potassium is 168 00:08:16,120 --> 00:08:18,360 Speaker 1: mostly found in fresh fruits and vegetables. So in the 169 00:08:18,400 --> 00:08:21,120 Speaker 1: case of a diet that SHAW might have more salt 170 00:08:21,160 --> 00:08:23,880 Speaker 1: thans recommended at two thousand milligrams per day or sort 171 00:08:23,920 --> 00:08:27,120 Speaker 1: of a level teaspoon worth of added salt through the 172 00:08:27,160 --> 00:08:30,760 Speaker 1: food day. If you consume a reasonably high mount you 173 00:08:30,920 --> 00:08:33,080 Speaker 1: might consume that easily, even up to sort of three 174 00:08:33,120 --> 00:08:35,559 Speaker 1: thousand per day. If you have a really high intake 175 00:08:35,559 --> 00:08:38,079 Speaker 1: of potassium, so really high intake of re search for 176 00:08:38,200 --> 00:08:42,480 Speaker 1: vegetables that may completely buffer that overall salt intake. So 177 00:08:42,480 --> 00:08:44,840 Speaker 1: if you look at the Mediterranean diets, they actually have 178 00:08:44,920 --> 00:08:47,520 Speaker 1: quite a lot of salt. They season with salt profusely 179 00:08:47,559 --> 00:08:50,720 Speaker 1: through the food. They will use a lot of salty 180 00:08:50,760 --> 00:08:54,760 Speaker 1: meats cheeses at times, but they also have a really 181 00:08:54,800 --> 00:08:57,559 Speaker 1: high intake potassium, and hence you would say, oh, well, 182 00:08:57,559 --> 00:08:59,760 Speaker 1: there's sort of a buffering effect. But if I think 183 00:09:00,120 --> 00:09:02,720 Speaker 1: my own clients, well, they often don't do that because 184 00:09:02,760 --> 00:09:05,000 Speaker 1: they're going to fast food restaurants and having a meal 185 00:09:05,080 --> 00:09:07,600 Speaker 1: that may have two or three thousand milligrams of sodium 186 00:09:07,640 --> 00:09:11,199 Speaker 1: in a single meal. And if they are predisposed to 187 00:09:11,240 --> 00:09:13,679 Speaker 1: high blood pressure or fluid retention, sure that's a problem. 188 00:09:13,960 --> 00:09:17,320 Speaker 1: But certainly if they've got high quarterisole, it could be 189 00:09:17,400 --> 00:09:21,120 Speaker 1: exacerbating that response. And in the same way that pro 190 00:09:21,160 --> 00:09:23,560 Speaker 1: inflammatory diets, which were spoken about in terms of fat 191 00:09:23,600 --> 00:09:26,800 Speaker 1: balance in the body and high saturated fats and vegetable 192 00:09:26,840 --> 00:09:31,880 Speaker 1: oils and refined sugars promote inflammation, it appears, according to 193 00:09:31,880 --> 00:09:35,160 Speaker 1: this hypothesis in this study now done in rats, that 194 00:09:35,440 --> 00:09:37,760 Speaker 1: a high salt diet and those people will actually make 195 00:09:37,840 --> 00:09:42,440 Speaker 1: that cortisole response worse. So it's not causing it, but 196 00:09:42,480 --> 00:09:46,520 Speaker 1: it certainly has a pathway to be making it worse. 197 00:09:46,960 --> 00:09:49,640 Speaker 1: And if you are someone who has high cortisole, it 198 00:09:49,679 --> 00:09:52,520 Speaker 1: would absolutely suggest that you should keep your sodium intake 199 00:09:52,640 --> 00:09:55,719 Speaker 1: low because having it is only making any of those 200 00:09:55,760 --> 00:09:59,040 Speaker 1: pathways that are operating far far worse. So suddenly I 201 00:09:59,080 --> 00:10:00,960 Speaker 1: will be paying a lot more attention to my clients 202 00:10:01,000 --> 00:10:02,760 Speaker 1: who come in and say straight away I've got higher 203 00:10:02,840 --> 00:10:06,040 Speaker 1: quartersole levels, I absolutely will be encouraging them to have 204 00:10:06,040 --> 00:10:08,920 Speaker 1: a closer look at their sodium intake because it does 205 00:10:08,960 --> 00:10:09,400 Speaker 1: slip in. 206 00:10:09,559 --> 00:10:09,760 Speaker 2: You know. 207 00:10:10,400 --> 00:10:13,280 Speaker 1: One of the common ways is in our good old 208 00:10:13,360 --> 00:10:16,360 Speaker 1: Asian sauces, fish, soyce, soy sauce. So as a reference, 209 00:10:16,800 --> 00:10:19,280 Speaker 1: a single tablespoon of soy sauce has got more than 210 00:10:19,280 --> 00:10:22,280 Speaker 1: your recommended daily intake of sodium in it in one hit. Now, 211 00:10:22,800 --> 00:10:25,200 Speaker 1: I'm a dumpling lover, Lann, I will have them with 212 00:10:25,240 --> 00:10:27,320 Speaker 1: plenty of soy, but I'm also having them with loads 213 00:10:27,360 --> 00:10:28,839 Speaker 1: of greens. And I don't eat a lot of other 214 00:10:30,000 --> 00:10:33,240 Speaker 1: salt salt kind of food, so processed meats and packaged 215 00:10:33,280 --> 00:10:35,480 Speaker 1: soups and things that can have a fair whack of 216 00:10:35,559 --> 00:10:37,520 Speaker 1: you know, six hundred eight hundred, one thousand milligrams and 217 00:10:37,559 --> 00:10:39,960 Speaker 1: a single serup. But I know some of our listeners 218 00:10:40,200 --> 00:10:44,080 Speaker 1: will regularly be having things like bacon like presseudo, like 219 00:10:44,160 --> 00:10:48,680 Speaker 1: fast food meals or restaurant meals because our good old 220 00:10:48,760 --> 00:10:53,079 Speaker 1: chef slam there go hard with that salt shaker. And 221 00:10:53,559 --> 00:10:55,280 Speaker 1: you know, some of the meals that will have eating 222 00:10:55,320 --> 00:10:57,280 Speaker 1: out or have two or three times our entire daily 223 00:10:57,280 --> 00:10:59,760 Speaker 1: intake of salt, particularly when they're things like salt and 224 00:10:59,760 --> 00:11:05,240 Speaker 1: pep calamari, Asian sauces, you know, pizza Mexican. That's why 225 00:11:05,240 --> 00:11:06,760 Speaker 1: you wake up in the middle of the night thirsty. 226 00:11:07,200 --> 00:11:09,800 Speaker 1: You know, it's because they're so incredibly hindsight or feel 227 00:11:09,800 --> 00:11:12,760 Speaker 1: bloated and fluidy. So I thought it really lended itself 228 00:11:12,760 --> 00:11:15,960 Speaker 1: to a good chat about sodium in food and how 229 00:11:16,000 --> 00:11:17,959 Speaker 1: much is in some of the worst culprits, because I 230 00:11:17,960 --> 00:11:20,120 Speaker 1: don't think we've actually ever covered it before on the body, 231 00:11:20,720 --> 00:11:21,160 Speaker 1: and you're. 232 00:11:21,080 --> 00:11:23,760 Speaker 2: Right, it's got to be all interconnected. And of course 233 00:11:23,840 --> 00:11:25,880 Speaker 2: this is and wraps and we definitely need some more research, 234 00:11:25,920 --> 00:11:29,840 Speaker 2: particularly in humans, than a much larger study. But it 235 00:11:29,960 --> 00:11:32,440 Speaker 2: makes sense because it's not really the salt that's in 236 00:11:32,480 --> 00:11:34,760 Speaker 2: the health, you know, the healthy diets of the clients 237 00:11:34,760 --> 00:11:36,720 Speaker 2: that we're really worried about, because, as you said, they 238 00:11:36,720 --> 00:11:38,760 Speaker 2: eat so many fruits and veggies. With the potassium, it 239 00:11:38,840 --> 00:11:40,920 Speaker 2: kinda has a bit of a buffering effect. It's really 240 00:11:41,000 --> 00:11:44,640 Speaker 2: those clients who yes, have high cortisol because they're super stressed, 241 00:11:44,640 --> 00:11:47,280 Speaker 2: they've got the abdominal fat stories they're probably drinking far 242 00:11:47,320 --> 00:11:50,560 Speaker 2: too much their diets probably far from optimal. They have 243 00:11:50,679 --> 00:11:54,760 Speaker 2: that sort of low grad low level inflammation over time, 244 00:11:55,280 --> 00:11:58,640 Speaker 2: which is just contributing to the whole cascade of negative 245 00:11:58,640 --> 00:12:01,199 Speaker 2: effects in their body. Would stand toores in that, Yes, 246 00:12:01,240 --> 00:12:03,240 Speaker 2: we also need to look at salt because, as you said, 247 00:12:03,360 --> 00:12:05,360 Speaker 2: it's in a lot of foods, particularly when when we're 248 00:12:05,400 --> 00:12:08,360 Speaker 2: cooking themselves, if we're eating out, if we're ordering takeaway, 249 00:12:08,600 --> 00:12:10,440 Speaker 2: even if we're ordering healthy things, like one of my 250 00:12:10,440 --> 00:12:14,240 Speaker 2: favorite ones, Susie is like a chicken lemon grass vietname 251 00:12:14,320 --> 00:12:17,080 Speaker 2: salad bowl from my local sort of Vietnamese shop, and 252 00:12:17,120 --> 00:12:20,240 Speaker 2: that because the dressing is spishals is incredibly high in salt, 253 00:12:20,400 --> 00:12:23,400 Speaker 2: but also like a really well balanced healthy meal as well. 254 00:12:23,559 --> 00:12:25,040 Speaker 2: So I think that there's a lot of sodium and 255 00:12:25,080 --> 00:12:27,400 Speaker 2: products that we don't really think about. Like if you 256 00:12:27,480 --> 00:12:29,240 Speaker 2: were just to buy like a big veggie soup from 257 00:12:29,240 --> 00:12:31,640 Speaker 2: the soupermarket, it would have an incredible amount of sodium, 258 00:12:31,840 --> 00:12:34,200 Speaker 2: even though it's a really great sauce and rich source 259 00:12:34,240 --> 00:12:36,439 Speaker 2: of vegetables. If you're doing a lot of slow cooker 260 00:12:36,480 --> 00:12:38,800 Speaker 2: meals in winter, for any of our sort of US listeners, 261 00:12:38,840 --> 00:12:40,840 Speaker 2: as you head into the cooler month, we might be 262 00:12:40,920 --> 00:12:43,520 Speaker 2: using the crop bok or doing cassel rolls and curries 263 00:12:43,559 --> 00:12:45,760 Speaker 2: and stews. If we're having a base of things like 264 00:12:45,880 --> 00:12:48,160 Speaker 2: stock or bone broth, there can be a lot of 265 00:12:48,200 --> 00:12:50,240 Speaker 2: salt in those things. A lot of different types of 266 00:12:50,280 --> 00:12:52,800 Speaker 2: breads and raps if you're not reading the nutrition labels. 267 00:12:52,920 --> 00:12:56,120 Speaker 2: I've seen breads and raps suzi that are ridiculous amounts 268 00:12:56,160 --> 00:12:58,000 Speaker 2: of sodium and things that people wouldn't even think that 269 00:12:58,000 --> 00:13:00,520 Speaker 2: they're salt in a bread or wrap with evens and 270 00:13:00,559 --> 00:13:04,600 Speaker 2: breakfast cereals and the obvious ones, you know, salty potato chips, crackers, 271 00:13:04,640 --> 00:13:07,079 Speaker 2: salted nuts, particularly this time of year. You know, we've 272 00:13:07,120 --> 00:13:10,079 Speaker 2: got the salted pretzels, the salted nuts of salted crackers. 273 00:13:10,720 --> 00:13:11,960 Speaker 2: You know, we all love a little bit of salt, 274 00:13:12,000 --> 00:13:14,640 Speaker 2: particularly the Aussi culture. But I think it's just trying 275 00:13:14,679 --> 00:13:17,160 Speaker 2: to balance it out with good quality nutrition as well 276 00:13:17,160 --> 00:13:19,320 Speaker 2: and not go overboard. And as you mentioned, things like 277 00:13:19,360 --> 00:13:21,920 Speaker 2: the deli meats, the cheeseboards, they're one of the worst things. 278 00:13:22,040 --> 00:13:24,119 Speaker 2: You know, high salted vendors, aren't there really. 279 00:13:23,920 --> 00:13:26,280 Speaker 1: Well, prescudo a few pieces of prosudo it's got more 280 00:13:26,320 --> 00:13:29,520 Speaker 1: than your entirely data recommended intake of sodium bacon, you know, 281 00:13:29,520 --> 00:13:31,360 Speaker 1: and not sometimes have clients who'll have a good whack 282 00:13:31,360 --> 00:13:33,679 Speaker 1: of bacon once a week, and that's giving them, you know, 283 00:13:33,720 --> 00:13:37,160 Speaker 1: a thousand plus in one hit as a reference, because 284 00:13:37,160 --> 00:13:38,840 Speaker 1: of course it's always sort of hard to do a 285 00:13:38,880 --> 00:13:42,320 Speaker 1: one size fits or model. I try, for example, with soups, 286 00:13:42,320 --> 00:13:44,760 Speaker 1: I definitely want it less than a thousand milligrams per serve, 287 00:13:45,200 --> 00:13:49,640 Speaker 1: anything roughly between six eight hundred. Whenever you're looking for sauces, 288 00:13:49,679 --> 00:13:53,160 Speaker 1: wherever you can get lower sodium varieties, things like tomato pisada, 289 00:13:53,679 --> 00:13:57,160 Speaker 1: tomato payte soy sauce, always choose the reduced salt variety. 290 00:13:57,160 --> 00:14:00,280 Speaker 1: If you can. Same with things like baked beans, they're 291 00:14:00,320 --> 00:14:02,720 Speaker 1: not as tasty, you know, that much better for you. 292 00:14:02,760 --> 00:14:06,000 Speaker 1: Of course, we've discussed before here on the potty barbecue sauces, 293 00:14:06,000 --> 00:14:10,000 Speaker 1: tomato sauces. Reduce sodium variety is very important for that reason. 294 00:14:11,040 --> 00:14:12,640 Speaker 1: And the other thing, of course is you know, you 295 00:14:12,679 --> 00:14:14,520 Speaker 1: do get a buffering effect from loading up on your 296 00:14:14,520 --> 00:14:17,160 Speaker 1: fresh fruits and vegetables, so that seven to ten serves 297 00:14:17,400 --> 00:14:20,960 Speaker 1: a crosses the board there. You know, process meats, things 298 00:14:20,960 --> 00:14:23,440 Speaker 1: like your sausages and things they'll be slipping in sauces 299 00:14:23,440 --> 00:14:25,840 Speaker 1: where else fast food, you know, and that's probably one 300 00:14:25,880 --> 00:14:27,920 Speaker 1: of the highest ones. When you're having fries plus the 301 00:14:27,920 --> 00:14:30,800 Speaker 1: burger deal again, you'd be getting close to two thousand 302 00:14:30,880 --> 00:14:33,840 Speaker 1: and one hit. So just be mindful of the need 303 00:14:33,920 --> 00:14:37,120 Speaker 1: to really load up on the higher potassium things. Things 304 00:14:37,160 --> 00:14:39,880 Speaker 1: like the celery juices in cucumber and green juices are 305 00:14:39,880 --> 00:14:42,520 Speaker 1: a great way to help buffer that fluid effect if 306 00:14:42,560 --> 00:14:44,400 Speaker 1: you have had a really salty meal or a salty 307 00:14:44,440 --> 00:14:46,760 Speaker 1: few days to get rid of that fluid. And yeah, 308 00:14:46,840 --> 00:14:48,360 Speaker 1: just start to pay a bit more attention to what 309 00:14:48,480 --> 00:14:50,840 Speaker 1: is on the labels and know that anything over six 310 00:14:50,840 --> 00:14:53,880 Speaker 1: to eight hundred is getting up there high. Wise, Turkish 311 00:14:53,880 --> 00:14:56,040 Speaker 1: bread is the worst. I think Turkish breads areut a 312 00:14:56,040 --> 00:14:59,400 Speaker 1: thousand milligrams per serve. So there's not just one reason 313 00:14:59,440 --> 00:15:01,680 Speaker 1: I don't like it. There's a couple. But you're right. 314 00:15:01,720 --> 00:15:03,680 Speaker 1: Wraps can be quite high as well. You know, we 315 00:15:03,720 --> 00:15:05,760 Speaker 1: did a campaign several years ago looking in some were 316 00:15:05,760 --> 00:15:09,440 Speaker 1: six eight hundred milligrams per serve. So with wraps and things, 317 00:15:09,520 --> 00:15:12,440 Speaker 1: you certainly want sort of three four hundred milligrams maximum 318 00:15:12,480 --> 00:15:15,240 Speaker 1: and basically the lower the better, because yeah, if you 319 00:15:15,320 --> 00:15:17,360 Speaker 1: just think of a single tea spoon. Like if you 320 00:15:17,360 --> 00:15:20,240 Speaker 1: think about how much salts on salted pretzels or if 321 00:15:20,240 --> 00:15:22,800 Speaker 1: you were seasoning something and like putting salt and stuff, 322 00:15:23,080 --> 00:15:25,240 Speaker 1: it's not that hard to get to a tea spoon. 323 00:15:25,560 --> 00:15:28,760 Speaker 1: Not hard at all. So yeah, it's worth you know, 324 00:15:28,760 --> 00:15:30,000 Speaker 1: having a bit of a chat about. And if you 325 00:15:30,040 --> 00:15:32,480 Speaker 1: are one of the listeners who have been told before 326 00:15:32,520 --> 00:15:34,840 Speaker 1: that you have hard cortersol or been to an endecadologist 327 00:15:34,920 --> 00:15:37,840 Speaker 1: and know that you're not great with stress and you 328 00:15:37,840 --> 00:15:41,400 Speaker 1: you know, have got abnormally high levels, absolutely it's time 329 00:15:41,440 --> 00:15:43,320 Speaker 1: I would really be paying a lot of attention to 330 00:15:43,440 --> 00:15:45,880 Speaker 1: sodium intake and really try and keep it. You know, 331 00:15:45,960 --> 00:15:48,480 Speaker 1: we used to keep heart vailure patients below fifteen hundred 332 00:15:48,480 --> 00:15:52,800 Speaker 1: milligrams per day. Hard. It's really hard with any processed food. 333 00:15:53,200 --> 00:15:55,920 Speaker 1: But you know, a good option, you know, less than 334 00:15:56,000 --> 00:15:59,160 Speaker 1: two thousand milligrams per day is a good reference, and 335 00:15:59,200 --> 00:16:01,800 Speaker 1: where you can use things that don't contain added salt, 336 00:16:01,880 --> 00:16:04,440 Speaker 1: like baseline stocks and things that really can help keep 337 00:16:04,480 --> 00:16:05,280 Speaker 1: those levels low. 338 00:16:05,520 --> 00:16:07,720 Speaker 2: Yeah, and there are good points and I think you know, 339 00:16:07,760 --> 00:16:09,760 Speaker 2: even if you know the people out there will say, 340 00:16:09,800 --> 00:16:11,360 Speaker 2: oh they study was in rat there was only a 341 00:16:11,400 --> 00:16:13,840 Speaker 2: couple of rats. But I think that aiming to reduce 342 00:16:13,880 --> 00:16:16,880 Speaker 2: your sodium intake overall, it's just a really wonderfully healthy strategy. 343 00:16:16,880 --> 00:16:19,280 Speaker 2: We're not aiming to do anything crazy with your diet. 344 00:16:19,320 --> 00:16:20,960 Speaker 2: It's really just taking a look, and I think it's 345 00:16:20,960 --> 00:16:22,960 Speaker 2: a great idea for everyone to just take a step 346 00:16:23,000 --> 00:16:24,880 Speaker 2: back and look at how much sodium we really are 347 00:16:24,920 --> 00:16:27,880 Speaker 2: getting in, particularly from a lot of those process or 348 00:16:27,920 --> 00:16:30,960 Speaker 2: packaged foods. It might not necessarily be a quote unquote 349 00:16:31,000 --> 00:16:33,080 Speaker 2: bad food, as Susie said. It could just be a 350 00:16:33,080 --> 00:16:35,240 Speaker 2: wrap or a slice of bread, which is perfectly healthy 351 00:16:35,280 --> 00:16:37,760 Speaker 2: for you. But if it's loaded up with sodium, and 352 00:16:37,800 --> 00:16:40,000 Speaker 2: you're doing a meal out and using some soy sauce 353 00:16:40,000 --> 00:16:42,240 Speaker 2: and your dinner stir fry, and you're having a couple 354 00:16:42,280 --> 00:16:45,080 Speaker 2: of salted pretzels or salted nuts in the afternoon, you're 355 00:16:45,080 --> 00:16:48,360 Speaker 2: probably well overdoing you know, your sodium intake for the days. 356 00:16:48,360 --> 00:16:50,200 Speaker 2: It's well worth just doing a quick scan if your 357 00:16:50,200 --> 00:16:52,560 Speaker 2: diet and some of the labels that you regularly buy, 358 00:16:52,840 --> 00:16:56,080 Speaker 2: particularly if that abdominal fat story is that inflammatory that 359 00:16:56,360 --> 00:16:59,040 Speaker 2: you know low level inflammation over time, or that stressform 360 00:16:59,080 --> 00:17:01,520 Speaker 2: and that cortisol is something that you do struggle with 361 00:17:01,600 --> 00:17:04,000 Speaker 2: or you've been made aware of as well. Right, well, 362 00:17:04,000 --> 00:17:06,680 Speaker 2: I think that leads us into our next topic, Susie, 363 00:17:06,680 --> 00:17:08,400 Speaker 2: which we really thought we'd have to do something about 364 00:17:08,480 --> 00:17:11,000 Speaker 2: party season because that's all we've been hearing about and 365 00:17:11,000 --> 00:17:13,879 Speaker 2: I clinic this week, between myself and yourself and our clients, 366 00:17:13,880 --> 00:17:16,520 Speaker 2: it's just how many social occasions everybody seems to have 367 00:17:16,600 --> 00:17:20,160 Speaker 2: at the moment. So chances are, if you're listening, there's 368 00:17:20,440 --> 00:17:23,400 Speaker 2: something happening this week from a social perspective, whether it's 369 00:17:23,440 --> 00:17:25,679 Speaker 2: a party, whether it's a Christmas celebration, when it's an 370 00:17:25,800 --> 00:17:28,560 Speaker 2: end of year, do there's always something going on. So 371 00:17:28,760 --> 00:17:31,600 Speaker 2: Susie and I wanted to have a quick chat about 372 00:17:31,600 --> 00:17:34,359 Speaker 2: our I guess tips for keeping your health on truck. 373 00:17:34,480 --> 00:17:36,440 Speaker 2: So the first one that I wanted to chat about 374 00:17:36,480 --> 00:17:39,200 Speaker 2: Susie was just the mindset around this time, because I 375 00:17:39,240 --> 00:17:41,560 Speaker 2: think a lot of people think that Christmas is an 376 00:17:41,720 --> 00:17:43,720 Speaker 2: entire months, Like a lot of people just will write 377 00:17:43,760 --> 00:17:46,440 Speaker 2: off the whole December, like, oh, I'll start again in January. 378 00:17:46,480 --> 00:17:47,800 Speaker 2: I'll sign up to that and new diet at the 379 00:17:47,840 --> 00:17:50,200 Speaker 2: gym in January. But if you don't have to get 380 00:17:50,240 --> 00:17:52,399 Speaker 2: into a three kilos over December, so you have to 381 00:17:52,440 --> 00:17:54,600 Speaker 2: start again and get that extra off in January then, 382 00:17:54,680 --> 00:17:57,120 Speaker 2: plus some like why do it? I think it's better 383 00:17:57,160 --> 00:17:59,520 Speaker 2: to aim for balance in December. I mean it's really 384 00:17:59,560 --> 00:18:01,640 Speaker 2: difficult if you're aiming for fat loss in December, it's 385 00:18:01,760 --> 00:18:04,480 Speaker 2: very difficult, particularly if you're not working with a dietician 386 00:18:04,560 --> 00:18:06,000 Speaker 2: or a coach or something like that. If you're doing 387 00:18:06,040 --> 00:18:08,280 Speaker 2: it on your own, hats off to you. But I 388 00:18:08,280 --> 00:18:10,920 Speaker 2: think aiming for this weight maintenance over December should be 389 00:18:10,960 --> 00:18:13,119 Speaker 2: a wonderful goal for most of us, and just aiming 390 00:18:13,119 --> 00:18:15,919 Speaker 2: for some health focused strategies. So I really think my 391 00:18:16,040 --> 00:18:18,520 Speaker 2: top tip for the silly season and when there's a 392 00:18:18,520 --> 00:18:21,240 Speaker 2: lot of social things is planning ahead. Susie, I don't 393 00:18:21,280 --> 00:18:23,800 Speaker 2: think you can ever go wrong with planning ahead, particularly 394 00:18:23,880 --> 00:18:26,239 Speaker 2: looking things up like the menu ahead of time if 395 00:18:26,280 --> 00:18:28,119 Speaker 2: you're going to a party, just sending a guess a 396 00:18:28,160 --> 00:18:30,919 Speaker 2: quick text and saying, hey, just wondering if you know 397 00:18:30,920 --> 00:18:32,840 Speaker 2: there'll be a little bit of catering, is dinner going 398 00:18:32,880 --> 00:18:35,159 Speaker 2: to be provided? Can I bring a salad? Should I 399 00:18:35,200 --> 00:18:37,880 Speaker 2: eat before I come? Just to sort of know where 400 00:18:37,920 --> 00:18:39,679 Speaker 2: you're heading, you know, if you think, oh, there's going 401 00:18:39,720 --> 00:18:41,760 Speaker 2: to be really lovely healthy food there and you get 402 00:18:41,800 --> 00:18:44,080 Speaker 2: there and it's like deep fried spring rolls and dimsims. 403 00:18:44,119 --> 00:18:45,760 Speaker 2: You're on the back foot to start with. So I 404 00:18:45,800 --> 00:18:48,040 Speaker 2: think doing a little bit of sort of investigating and 405 00:18:48,080 --> 00:18:50,120 Speaker 2: finding out what's on off of first, you can make 406 00:18:50,200 --> 00:18:53,000 Speaker 2: some smart choices before you get there get caught up 407 00:18:53,000 --> 00:18:55,480 Speaker 2: in the social aspect and end up overdoing it. I 408 00:18:55,480 --> 00:18:58,040 Speaker 2: think planning ahead's a great idea. Susie and I have 409 00:18:58,080 --> 00:19:00,800 Speaker 2: talked regularly on the podcast before about not going into 410 00:19:00,840 --> 00:19:04,040 Speaker 2: a social situation starving. So we're both big fans of 411 00:19:04,080 --> 00:19:05,760 Speaker 2: getting our clients to have a bit of a snack 412 00:19:05,800 --> 00:19:08,600 Speaker 2: before they go, something ideally with a bit of protein 413 00:19:08,680 --> 00:19:10,439 Speaker 2: and a bit of veggies, because that kind. 414 00:19:10,280 --> 00:19:11,120 Speaker 1: Of fills you up. 415 00:19:11,280 --> 00:19:13,400 Speaker 2: Because there will always be the calves in the fat 416 00:19:13,440 --> 00:19:17,080 Speaker 2: at any social occasion, but it's generally sometimes a protein's there, 417 00:19:17,080 --> 00:19:19,000 Speaker 2: but often it's heavily. You know, it's heavily, you know, 418 00:19:19,040 --> 00:19:22,639 Speaker 2: calorie dense, and the vegetables is definitely the component that's lacking. 419 00:19:22,680 --> 00:19:25,000 Speaker 2: So something like a high protein yoga at a good 420 00:19:25,080 --> 00:19:27,440 Speaker 2: veggie sticks or a side salad with you know, some 421 00:19:27,640 --> 00:19:29,879 Speaker 2: tuna before you head off to your social event, so 422 00:19:29,920 --> 00:19:31,720 Speaker 2: you don't go there starving. Because if you get there 423 00:19:31,760 --> 00:19:34,199 Speaker 2: starving you can inhale the whole bowl of Doritos, You're 424 00:19:34,200 --> 00:19:36,240 Speaker 2: gonna smash through half the cheese putter. They're going to 425 00:19:36,280 --> 00:19:38,840 Speaker 2: feel sick before the main's even come out. So I 426 00:19:38,840 --> 00:19:42,440 Speaker 2: think planning ahead and not going starving into a social situation. 427 00:19:42,800 --> 00:19:45,879 Speaker 2: I probably my two top tips for I'd say like 428 00:19:46,000 --> 00:19:47,360 Speaker 2: ninety five percent of my clients. 429 00:19:47,520 --> 00:19:49,119 Speaker 1: I think it's the mindset in which you go in 430 00:19:49,160 --> 00:19:51,640 Speaker 1: because I find, you know, clients are notorious for having 431 00:19:51,760 --> 00:19:54,800 Speaker 1: im off. I'm partying, you know all eat what I want. 432 00:19:54,840 --> 00:19:57,680 Speaker 1: I should be allowed to do that. It's holidays, it's 433 00:19:57,680 --> 00:20:00,159 Speaker 1: a Christmas party. I deserve it. Now. If you you 434 00:20:00,200 --> 00:20:02,880 Speaker 1: have one party the whole of December, go for it. 435 00:20:03,240 --> 00:20:05,840 Speaker 1: But that's not my experience in people have got several 436 00:20:05,880 --> 00:20:08,240 Speaker 1: catch ups each week. There's wine, they're at the pub. 437 00:20:08,280 --> 00:20:10,199 Speaker 1: They're not making great choices. So I think for me, 438 00:20:10,320 --> 00:20:12,840 Speaker 1: the first step is to be very clear in your 439 00:20:12,960 --> 00:20:18,399 Speaker 1: mindset about particularly special occasions compared to just run of 440 00:20:18,440 --> 00:20:22,000 Speaker 1: the meal social catchups, which don't need to be devaucerous. 441 00:20:22,080 --> 00:20:24,639 Speaker 1: So you know, if you're going to a beautiful restaurant 442 00:20:24,840 --> 00:20:28,720 Speaker 1: that is a once a year opportunity and it's fully catered, 443 00:20:28,920 --> 00:20:32,359 Speaker 1: great food, really good quality, good champagne. Go for it, 444 00:20:32,640 --> 00:20:35,239 Speaker 1: have the night off, enjoy what you like. You know, 445 00:20:35,400 --> 00:20:37,880 Speaker 1: have a light day the next day, do some extra exercise. 446 00:20:37,920 --> 00:20:40,960 Speaker 1: Go for it. But I'm talking about the wasted calories 447 00:20:41,000 --> 00:20:42,800 Speaker 1: when you go to the cheap drinks and there's like 448 00:20:42,880 --> 00:20:46,639 Speaker 1: keeps a fried pastry that has been sitting out for hours. 449 00:20:46,960 --> 00:20:48,840 Speaker 1: It's not even food you like, but you're having Aaron 450 00:20:48,880 --> 00:20:52,360 Speaker 1: Cheni balls because you're starving and there's nothing else around. 451 00:20:52,480 --> 00:20:55,720 Speaker 1: You know, it's the wasted calories. So I think what 452 00:20:56,040 --> 00:20:58,840 Speaker 1: your suggestion is of eating before you go, which is 453 00:20:58,880 --> 00:21:01,840 Speaker 1: also what I tell my own clients, is it it 454 00:21:01,960 --> 00:21:04,320 Speaker 1: means you can be more discerning with the choices, so 455 00:21:04,359 --> 00:21:06,399 Speaker 1: you're not in a position where you're eating crap for 456 00:21:06,440 --> 00:21:09,719 Speaker 1: the sake of it. Because no dietician will say to you, 457 00:21:09,760 --> 00:21:12,760 Speaker 1: don't neat amazing quality food when it's available. You know, 458 00:21:12,760 --> 00:21:16,359 Speaker 1: if you're at a sashimi bar or oysters or prawlns, 459 00:21:16,400 --> 00:21:18,800 Speaker 1: go for it. But I guarantee you a lot of 460 00:21:18,840 --> 00:21:20,800 Speaker 1: the stuff that we're served at these kind of events 461 00:21:20,920 --> 00:21:25,000 Speaker 1: is things like our and chine balls, chicken wings, fatty meat, 462 00:21:25,080 --> 00:21:27,800 Speaker 1: like it's just not great quality food, So I think 463 00:21:27,880 --> 00:21:30,520 Speaker 1: just being discerning around that and just keeping in mind, 464 00:21:30,560 --> 00:21:31,840 Speaker 1: you know, you've got a couple of meals a week 465 00:21:31,880 --> 00:21:34,399 Speaker 1: which can be really heavy, but if you're going to 466 00:21:34,400 --> 00:21:36,680 Speaker 1: eat heavier some of the time, you need to eat 467 00:21:36,720 --> 00:21:40,240 Speaker 1: more lightly as well. We don't have unlimited calories where 468 00:21:40,240 --> 00:21:41,960 Speaker 1: we can just eat whatever we want all the time. 469 00:21:42,040 --> 00:21:44,000 Speaker 1: So if you have had more indulgent at night or two, 470 00:21:44,520 --> 00:21:46,600 Speaker 1: there's nothing wrong with having us bowl of super a 471 00:21:46,640 --> 00:21:49,159 Speaker 1: salad for dinner and calling it a night. So getting 472 00:21:49,160 --> 00:21:51,600 Speaker 1: into that art of compensation can go a long way. 473 00:21:52,280 --> 00:21:55,080 Speaker 1: I do encourage people to avoid fried cannopes. I think 474 00:21:55,080 --> 00:21:57,719 Speaker 1: they're a complete waste of calories. There's very little protein. 475 00:21:57,800 --> 00:21:59,960 Speaker 1: You can't tell me that the best thing you'll ever 476 00:21:59,880 --> 00:22:02,200 Speaker 1: eat is you know, some soggy salt and pepper squid. 477 00:22:02,240 --> 00:22:04,359 Speaker 1: I'm just not buying it. So I think, you know, 478 00:22:04,480 --> 00:22:07,880 Speaker 1: don't waste your calories on crappy type cannopas where you can. 479 00:22:09,160 --> 00:22:11,760 Speaker 1: And I think, you know, the other probably final point 480 00:22:11,760 --> 00:22:13,520 Speaker 1: I would make is that if you have gone out 481 00:22:13,560 --> 00:22:16,040 Speaker 1: and had way too many drinks or whatever the situation, 482 00:22:16,760 --> 00:22:19,000 Speaker 1: it's okay. You just get back on track. The next day. 483 00:22:19,160 --> 00:22:20,880 Speaker 1: You know, Christmas doesn't have to go for a month. 484 00:22:20,920 --> 00:22:23,159 Speaker 1: There can be a few occasions here and there, and 485 00:22:23,200 --> 00:22:25,000 Speaker 1: then it's about getting on track and making it a 486 00:22:25,040 --> 00:22:27,760 Speaker 1: priority to do your exercise the next day and eat 487 00:22:27,840 --> 00:22:30,119 Speaker 1: lightly before you go, and rather than think of it 488 00:22:30,160 --> 00:22:33,560 Speaker 1: as just a whitewash of Christmas events, really isolating it 489 00:22:33,600 --> 00:22:35,760 Speaker 1: down to once or twice that you have some heavier, 490 00:22:35,800 --> 00:22:38,320 Speaker 1: more indulgent things, and then your body feels better. And 491 00:22:38,359 --> 00:22:40,879 Speaker 1: because when we feel better lyand you know, everything's easier. 492 00:22:40,920 --> 00:22:42,760 Speaker 1: Life is easier when we're not blurated and tired and 493 00:22:42,800 --> 00:22:45,879 Speaker 1: eating poor quality food. So you know, I think just 494 00:22:45,920 --> 00:22:50,080 Speaker 1: save your calories for good stuff rather than waste them 495 00:22:50,080 --> 00:22:52,760 Speaker 1: on rubbish. And what we'll do in probably next week's episode, 496 00:22:52,760 --> 00:22:54,560 Speaker 1: i'd say, is start to go through some of our 497 00:22:54,600 --> 00:22:57,760 Speaker 1: favorite platter foods. I like, you love a platter like 498 00:22:57,800 --> 00:22:59,800 Speaker 1: everyone else, but I guarantee you the platter that I 499 00:22:59,800 --> 00:23:01,840 Speaker 1: can put together is probably a third of the calories 500 00:23:01,880 --> 00:23:03,960 Speaker 1: of many a platter. So I think next week we'll 501 00:23:03,960 --> 00:23:05,639 Speaker 1: go through our top platter foods, because that's always a 502 00:23:05,720 --> 00:23:07,760 Speaker 1: very popular segment on the potty. 503 00:23:07,880 --> 00:23:10,000 Speaker 2: Definitely, I think we need to go through alcohol as well, 504 00:23:10,080 --> 00:23:12,280 Speaker 2: which I'll end with one final tip is really to 505 00:23:12,320 --> 00:23:14,480 Speaker 2: set yourself a drink limit. I think when you go 506 00:23:14,560 --> 00:23:16,400 Speaker 2: into these things, like what I normally get to get 507 00:23:16,400 --> 00:23:18,520 Speaker 2: my clients to do if they like a drink is 508 00:23:18,640 --> 00:23:21,760 Speaker 2: drive have two maximum over the three four five hours 509 00:23:21,760 --> 00:23:24,000 Speaker 2: of the event, and drive home. Because when you don't 510 00:23:24,000 --> 00:23:25,959 Speaker 2: set yourself a drink limit, particularly if you're get an 511 00:23:26,000 --> 00:23:27,879 Speaker 2: uber there or it's like just down the road or 512 00:23:28,000 --> 00:23:31,120 Speaker 2: friends picking you up, you end up doing. Oh I've 513 00:23:31,119 --> 00:23:33,480 Speaker 2: had clients doing five, six, seven eight drinks. I don't 514 00:23:33,480 --> 00:23:35,159 Speaker 2: know how they do it. I'd need my stomach pumped, 515 00:23:35,240 --> 00:23:37,920 Speaker 2: I'll tell you, but they're going way overboard. And then 516 00:23:37,920 --> 00:23:40,560 Speaker 2: what happens when you drink alcohol is it drives your hunger. 517 00:23:40,720 --> 00:23:42,560 Speaker 2: So you might go in with the best of intentions 518 00:23:42,560 --> 00:23:44,639 Speaker 2: at six pm and be like, no, thank you, no 519 00:23:44,760 --> 00:23:46,879 Speaker 2: thank you to all of the you know, deep fried 520 00:23:46,880 --> 00:23:49,280 Speaker 2: stuff because you've fueled up really nicely. You've had some 521 00:23:49,400 --> 00:23:51,640 Speaker 2: salad and some yogurt, and you get a grilled chicken 522 00:23:51,680 --> 00:23:53,920 Speaker 2: kibub when you get there. But once you get three 523 00:23:54,000 --> 00:23:57,320 Speaker 2: four five six drinks in those you know, deep fried 524 00:23:57,359 --> 00:23:59,359 Speaker 2: appetisers that are still sitting on the side of the 525 00:23:59,400 --> 00:24:02,920 Speaker 2: bar three hours later, start looking far, far more appealing. 526 00:24:03,119 --> 00:24:05,520 Speaker 2: So not only are you getting the double whammy effect 527 00:24:05,560 --> 00:24:08,080 Speaker 2: of a huge amount of calories and alcohol, you're then 528 00:24:08,200 --> 00:24:11,919 Speaker 2: seeking out high calorie, high salt foods far later in 529 00:24:11,960 --> 00:24:14,560 Speaker 2: the night. And that's why people do the two am 530 00:24:14,560 --> 00:24:18,200 Speaker 2: macas run the three am kebab run, because alcohol drives 531 00:24:18,200 --> 00:24:20,600 Speaker 2: your appetite, and that is the last thing you want 532 00:24:20,600 --> 00:24:22,679 Speaker 2: to do when you've gone double down on all your 533 00:24:22,760 --> 00:24:25,280 Speaker 2: drinks is to then go and have an eight hundred 534 00:24:25,359 --> 00:24:28,400 Speaker 2: thousand calorie dinner at two am and collapse into bed 535 00:24:28,760 --> 00:24:30,919 Speaker 2: right off. The whole next day because you hungover, not 536 00:24:30,960 --> 00:24:32,879 Speaker 2: do your meal prep, not do your shopping, not do 537 00:24:33,000 --> 00:24:35,879 Speaker 2: your exercise, and the whole weekend's done. So I really 538 00:24:35,920 --> 00:24:38,040 Speaker 2: think if you're serious about your health, to set yourself 539 00:24:38,040 --> 00:24:39,800 Speaker 2: a drink limit and be the designated driver. 540 00:24:40,320 --> 00:24:43,320 Speaker 1: Yeah, I think I always find, you know, the fast 541 00:24:43,320 --> 00:24:45,639 Speaker 1: fits never as good as it once was anyway, Like 542 00:24:45,720 --> 00:24:46,960 Speaker 1: you know what I mean, we have it, it's not 543 00:24:47,000 --> 00:24:49,560 Speaker 1: even that tasty. I think a vegiemite toast before you 544 00:24:49,560 --> 00:24:51,520 Speaker 1: go to bed can really go a long way in 545 00:24:51,600 --> 00:24:54,520 Speaker 1: helping avoid the macas around the day after. So that's 546 00:24:54,520 --> 00:24:56,600 Speaker 1: my best tip for you. Have been a vegemite toast 547 00:24:56,640 --> 00:24:58,480 Speaker 1: and a lot of your loat problems that we solved 548 00:24:58,560 --> 00:25:02,080 Speaker 1: for a lot less calories. All right, to finish this episode, 549 00:25:02,280 --> 00:25:05,440 Speaker 1: an exciting topic some I'm a stone fruit. How good 550 00:25:05,480 --> 00:25:08,960 Speaker 1: is it to see beautiful peaches and nectarines and apricots 551 00:25:09,040 --> 00:25:13,159 Speaker 1: and the most delicious, delicious stone fruit back in supermarkets? 552 00:25:13,160 --> 00:25:16,200 Speaker 1: Are quite affordable prices, I must say, But the listener 553 00:25:16,240 --> 00:25:19,120 Speaker 1: question came in to say, how much fruit is too much? 554 00:25:19,160 --> 00:25:22,399 Speaker 1: Can you eat too much stone fruit? Now? It's funny 555 00:25:22,440 --> 00:25:24,560 Speaker 1: because I often say to clients at this timely and 556 00:25:25,920 --> 00:25:28,320 Speaker 1: cherry season lasts like a couple of weeks, and they're 557 00:25:28,359 --> 00:25:31,080 Speaker 1: so expensive, like you eat as many as you can afford, 558 00:25:31,320 --> 00:25:33,600 Speaker 1: because if you know, if you go through a box 559 00:25:33,680 --> 00:25:35,919 Speaker 1: over the weekend and just completely gorge, I have no 560 00:25:35,960 --> 00:25:38,320 Speaker 1: issue because I think that beautiful fresh fruit is so important, 561 00:25:38,720 --> 00:25:40,280 Speaker 1: you know. I always say a couple of pieces of 562 00:25:40,280 --> 00:25:43,240 Speaker 1: fruit per day, no issue at all. I feel like, 563 00:25:43,359 --> 00:25:45,520 Speaker 1: you know, again, with mango season, it's kind of rare, 564 00:25:45,520 --> 00:25:47,320 Speaker 1: but they are bigger, so I would usually say to 565 00:25:47,359 --> 00:25:49,280 Speaker 1: a client, maybe do a half or have a mango. 566 00:25:49,320 --> 00:25:51,800 Speaker 1: It's sort of roughly equivalent to a slice of bread. 567 00:25:52,880 --> 00:25:55,200 Speaker 1: And then with stone fruits. Sort of two small ones 568 00:25:55,240 --> 00:25:57,159 Speaker 1: is equivalent to a piece of fruit, so you can 569 00:25:57,240 --> 00:25:59,520 Speaker 1: kind of see, you know, like three apricots is equivalent 570 00:25:59,520 --> 00:26:02,040 Speaker 1: to a piece of fa fruit, maybe two small nectarines peach. 571 00:26:02,440 --> 00:26:04,080 Speaker 1: But if it means you're having a couple of extra 572 00:26:04,119 --> 00:26:05,960 Speaker 1: pieces of fruit with a meal as part of a 573 00:26:06,000 --> 00:26:08,560 Speaker 1: balanced meal, it's filling you up. Because it is stone 574 00:26:08,560 --> 00:26:11,760 Speaker 1: fruit season, I have no issue whatsoever. There's so rich 575 00:26:11,800 --> 00:26:16,840 Speaker 1: in nutrients, vitamin beta, carotene, vitamin seed, dietary fiber. I 576 00:26:16,880 --> 00:26:19,000 Speaker 1: just think fantastic, enjoy it to your hearts content at 577 00:26:19,000 --> 00:26:22,239 Speaker 1: this time of ye really within reason because it's so 578 00:26:22,400 --> 00:26:24,240 Speaker 1: quickly over and before we know it, we won't get 579 00:26:24,240 --> 00:26:26,760 Speaker 1: it anymore. Like it's really just a few weeks of season. 580 00:26:26,880 --> 00:26:30,240 Speaker 1: So that's kind of my position on stone fruit, because yeah, 581 00:26:30,280 --> 00:26:32,240 Speaker 1: it's so rare that you find really nice stuff, and 582 00:26:32,280 --> 00:26:35,280 Speaker 1: I would definitely encourage you if you can access a 583 00:26:35,320 --> 00:26:38,440 Speaker 1: grower's market or the markets you know, supermarket stone fruit 584 00:26:38,520 --> 00:26:42,280 Speaker 1: is so really ripe and delicious and fresh. It's often 585 00:26:42,359 --> 00:26:44,439 Speaker 1: hard and it's just not as enjoyable, whereas if you 586 00:26:44,480 --> 00:26:46,800 Speaker 1: go to a local market you'll get the really beautiful 587 00:26:46,800 --> 00:26:48,800 Speaker 1: fresh stuff. It's worth a trip out to some local 588 00:26:48,800 --> 00:26:52,080 Speaker 1: growers to enjoy at this really special time. So go 589 00:26:52,200 --> 00:26:53,040 Speaker 1: for your life. 590 00:26:53,080 --> 00:26:55,400 Speaker 2: Totally, and we're rotating through all of the different fruits 591 00:26:55,440 --> 00:26:57,240 Speaker 2: for me to try. It so exciting seeing her like 592 00:26:57,359 --> 00:26:58,960 Speaker 2: you didn't April goot for the first time. She had 593 00:26:59,080 --> 00:27:00,960 Speaker 2: mango the other day. I swear to God, the kid 594 00:27:01,000 --> 00:27:02,000 Speaker 2: licked the plate. 595 00:27:02,080 --> 00:27:03,760 Speaker 1: As it was the bunniest thing. 596 00:27:03,800 --> 00:27:04,680 Speaker 2: I have to send your video. 597 00:27:05,240 --> 00:27:07,760 Speaker 1: Well, you're lucky that you doesn't have fructose mal absorption 598 00:27:07,840 --> 00:27:11,400 Speaker 1: because my little Gussie he has loved fruit from when 599 00:27:11,400 --> 00:27:14,120 Speaker 1: he was tiny, and I knew he had fructose mal 600 00:27:14,160 --> 00:27:16,399 Speaker 1: absorption just and I don't need to go into details 601 00:27:16,440 --> 00:27:20,080 Speaker 1: about what that entails, but basically he doesn't absorb the 602 00:27:20,119 --> 00:27:23,480 Speaker 1: sugar and fruit overly well, but he's always just loved it. 603 00:27:23,520 --> 00:27:25,480 Speaker 1: And so now I have to say to him, oh, Gus, 604 00:27:25,480 --> 00:27:27,840 Speaker 1: you've had too much fruit, baby. But he just loves 605 00:27:28,320 --> 00:27:31,040 Speaker 1: peaches and nectary, so I have to like regulate him 606 00:27:31,080 --> 00:27:33,359 Speaker 1: because otherwise the poor thing you'll have an exploding tummy. 607 00:27:34,200 --> 00:27:37,080 Speaker 1: He's my little fruit monster. Luckily, Harry doesn't have a 608 00:27:37,119 --> 00:27:41,120 Speaker 1: fructoise mal absorption the way that Gus does, so yeah, 609 00:27:41,640 --> 00:27:43,760 Speaker 1: you can have too much in that instance. 610 00:27:43,400 --> 00:27:44,640 Speaker 2: I was going to say to it as a list 611 00:27:44,640 --> 00:27:46,840 Speaker 2: of question, you can have too much and you will 612 00:27:46,880 --> 00:27:49,880 Speaker 2: know if you're sprinting to the bathroom, if you've got diarrhea. 613 00:27:49,920 --> 00:27:51,840 Speaker 2: Am I allowed to say that that's the day right 614 00:27:52,160 --> 00:27:55,000 Speaker 2: to me? If you've got diarrhea, if you're bloated, if 615 00:27:55,000 --> 00:27:57,000 Speaker 2: you're gassy, if you dis a little bit more of 616 00:27:57,040 --> 00:28:00,280 Speaker 2: a sensitive tummy like myself a little bit sometime, you 617 00:28:00,280 --> 00:28:02,280 Speaker 2: can have too much fruit. I personally probably only have 618 00:28:02,320 --> 00:28:04,119 Speaker 2: about a serve of fruit today. I don't do. I 619 00:28:04,160 --> 00:28:07,119 Speaker 2: think I have a bit of a mild fruit tose issue, 620 00:28:07,200 --> 00:28:10,240 Speaker 2: same deal with leftose. I'm just mildly sensitive overall. 621 00:28:10,680 --> 00:28:12,000 Speaker 1: Yeah, and so. 622 00:28:12,000 --> 00:28:13,800 Speaker 2: I think you'll know if you're doing too much. But 623 00:28:13,840 --> 00:28:15,880 Speaker 2: I agree with you like stewing fruits, summer fruit. It's 624 00:28:15,920 --> 00:28:17,879 Speaker 2: so beautiful, And you know what, if you're smashing a 625 00:28:17,920 --> 00:28:20,120 Speaker 2: couple of extra serves of fruit over summer, it's far 626 00:28:20,200 --> 00:28:22,120 Speaker 2: better than a couple of extra beers, or far better 627 00:28:22,160 --> 00:28:24,440 Speaker 2: than half a bag of potato chips or six dim 628 00:28:24,440 --> 00:28:27,000 Speaker 2: sims when you hungover. I really don't think you can 629 00:28:27,000 --> 00:28:28,879 Speaker 2: go wrong with too much fruit, but you will know 630 00:28:28,880 --> 00:28:30,760 Speaker 2: if you're eating too much. You will absolutely know. 631 00:28:31,560 --> 00:28:33,080 Speaker 1: And what I would say is eat it as part 632 00:28:33,080 --> 00:28:34,760 Speaker 1: of a meal. I think I have a consumer people 633 00:28:34,760 --> 00:28:37,040 Speaker 1: are just mindlessly munching on stuff right through the day 634 00:28:37,080 --> 00:28:39,520 Speaker 1: because if you do, you know you've had lunch, then 635 00:28:39,560 --> 00:28:41,520 Speaker 1: an hour or so later you have a peach for nectarm, 636 00:28:41,600 --> 00:28:43,280 Speaker 1: and then another one an hour or so later. You 637 00:28:43,320 --> 00:28:46,240 Speaker 1: are getting a disruption in glucose regulation every time you eat. 638 00:28:46,640 --> 00:28:48,800 Speaker 1: So my other advice would be if you do love it, 639 00:28:48,840 --> 00:28:50,840 Speaker 1: no problem, but make sure you're having it as part 640 00:28:50,840 --> 00:28:53,240 Speaker 1: of a meal or a snack rather than just extra. 641 00:28:53,360 --> 00:28:56,440 Speaker 1: It certainly contains calories and sugars, so you might have 642 00:28:56,480 --> 00:28:58,959 Speaker 1: an extra you know, apri cod or peach with your 643 00:28:59,000 --> 00:29:01,400 Speaker 1: afternoon tea or part of you dessert. Don't think you 644 00:29:01,440 --> 00:29:03,120 Speaker 1: can just munch on it freely. You still need that 645 00:29:03,160 --> 00:29:05,400 Speaker 1: good three four hours in between meals and snacks to 646 00:29:05,440 --> 00:29:09,400 Speaker 1: allow glucose regulation and glucose to return to baseline and 647 00:29:09,480 --> 00:29:13,720 Speaker 1: control appetite. So yeah, mind your timing will control your 648 00:29:13,720 --> 00:29:14,600 Speaker 1: cravings as well. 649 00:29:14,640 --> 00:29:16,840 Speaker 2: And a point my dentists made for kids in particular, 650 00:29:16,880 --> 00:29:19,120 Speaker 2: so for parents, just being careful that kids aren't grazing 651 00:29:19,120 --> 00:29:22,000 Speaker 2: on fruit all day long because fruit has natural sugar yes, 652 00:29:22,040 --> 00:29:23,960 Speaker 2: of course we're not giving them table sugar out of 653 00:29:24,000 --> 00:29:26,920 Speaker 2: the cupboard, but it has natural sugar in it and 654 00:29:26,960 --> 00:29:29,000 Speaker 2: it will contribute to cavity. So I know a lot 655 00:29:29,000 --> 00:29:31,280 Speaker 2: of parents whose kids have a lot of cavities because 656 00:29:31,280 --> 00:29:34,000 Speaker 2: they're just grazing on fruit all day long. So really 657 00:29:34,040 --> 00:29:36,360 Speaker 2: always making sure they're either brushing their teeth throughout the day, 658 00:29:36,440 --> 00:29:38,720 Speaker 2: or they're having some water, or they're having a little 659 00:29:38,720 --> 00:29:40,760 Speaker 2: bit of dairy. So cheese is one of the best 660 00:29:40,800 --> 00:29:43,280 Speaker 2: things to give your kids after they have some fruit 661 00:29:43,280 --> 00:29:45,600 Speaker 2: because it neutralizes a lot of the sugars in the cavities. 662 00:29:45,640 --> 00:29:47,640 Speaker 2: That sugars can't get stuck to the teeth as much. 663 00:29:47,760 --> 00:29:50,000 Speaker 2: So my dentist always recommends giving kids a little bit 664 00:29:50,040 --> 00:29:52,400 Speaker 2: of cheese or something after they have fruit if it's 665 00:29:52,440 --> 00:29:54,520 Speaker 2: not part of a meal, and that way the cavity 666 00:29:54,560 --> 00:29:56,960 Speaker 2: situation is a lot further reduced. 667 00:29:57,280 --> 00:29:58,840 Speaker 1: I quite like that too, or even having it with 668 00:29:58,880 --> 00:30:00,680 Speaker 1: a bit of yogurt or even bit of milk just 669 00:30:00,720 --> 00:30:04,120 Speaker 1: to remineralize the teeth. And not a bad idea, all right. 670 00:30:04,520 --> 00:30:06,320 Speaker 1: And that brings us to the end of the Nutrition 671 00:30:06,400 --> 00:30:09,000 Speaker 1: Couch podcast. For another Sunday, if you haven't done so, 672 00:30:09,080 --> 00:30:11,520 Speaker 1: please subscribe and tell all your friends about us so 673 00:30:11,520 --> 00:30:13,640 Speaker 1: we can continue to grow and keep bringing you some 674 00:30:13,640 --> 00:30:17,520 Speaker 1: great evidence based nutrition information. If you are interested in hormones, 675 00:30:17,560 --> 00:30:19,400 Speaker 1: gut health and fat loss, don't forget you can get 676 00:30:19,400 --> 00:30:22,840 Speaker 1: our live recording at our website, the nutritioncouch dot com 677 00:30:23,080 --> 00:30:25,520 Speaker 1: and we will see you here on Wednesday for our 678 00:30:25,600 --> 00:30:39,960 Speaker 1: weekly product review episode. Have a great week.