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Speaker 1: Hi, I'm Leanne Ward and I'm Susie Burrow, and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: Austray's leading dietitians, bringing you everything that is new and

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Speaker 1: the world of nutrition, diets and good food from the

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Speaker 1: Nutrition Catch. Today, Why are you not losing weight? Susie

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Speaker 1: and I discuss the most common mistakes when it comes

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Speaker 1: to fat loss that we see on a daily basis

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Speaker 1: with our own clients. Our client case study is on reflux.

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Speaker 1: How does your dietary choices as well as the way

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Speaker 1: you eat directly impact intergestion and abdominal comfort. Our product

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Speaker 1: review is on one of our favorite seated snacks. And

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Speaker 1: our listener question is about fish specifically salmon. Is farm

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Speaker 1: salmon okay to eat or should we be seeking out

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Speaker 1: wild caught salmon? But to get us started this week?

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Speaker 1: Last week, Susie, you asked what sort of training that

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Speaker 1: I do? So what is your exercise program like at

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Speaker 1: the moment?

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Speaker 2: I am a big exerciser, Leanne. I am not very tall.

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Speaker 2: I've said that before, and I really have to work

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Speaker 2: very hard both. I guess from a mental health perspective,

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Speaker 2: I guess I'm very used to the endorphins that come

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Speaker 2: from exercise and really rely on that on a daily basis,

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Speaker 2: and also just to be able to eat the food

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Speaker 2: that I like, because I do like to eat, and

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Speaker 2: so I would always walk every day. So I try

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Speaker 2: and get at least twelve fifteen thousand steps most days,

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Speaker 2: and a lot of that is incidental. I probably do

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Speaker 2: more of a structured walk a couple of times. But

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Speaker 2: I also now have got back to running. It took

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Speaker 2: me a little while. I started at the end of

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Speaker 2: last year, and I'm over time improving. I think if

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Speaker 2: you're not a natural runner and you feel like an

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Speaker 2: elephant clobbing around when you run, that's definitely me.

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Speaker 3: But I'm getting better.

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Speaker 2: And one of my favorite things to do is to

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Speaker 2: head up to the Northern Beaches in Sydney at Narrabeen

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Speaker 2: and do what we call the Lake Run, which is

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Speaker 2: a very flat eight or nine k run. Unfortunately I

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Speaker 2: can't get up there at the moment, but it is

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Speaker 2: one of my favorite.

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Speaker 3: Things to do.

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Speaker 2: So I sort of would do two or three little

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Speaker 2: runs and then plenty of steps, and then I do

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Speaker 2: do a little bit of light gym training at a

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Speaker 2: local gym just thirty minutes of sort of mix weights

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Speaker 2: and light cardio, maybe twice a week.

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Speaker 3: I don't love it.

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Speaker 2: I'm quite muscling naturally, but I just do it one

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Speaker 2: because I've been there a long time and I'm the

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Speaker 2: trainer and I kind of friends and just to do

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Speaker 2: a little bit of weight tight work. So at least

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Speaker 2: I would exercise. I would say out of the thirty days,

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Speaker 2: I would exercise twenty nine. It's something that is just

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Speaker 2: part of my regular routine. I really enjoy it. I

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Speaker 2: listen to a lot of podcasts, I listen to a

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Speaker 2: lot of music. It really is my time to regroup,

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Speaker 2: and when I don't do it, I feel far worse.

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Speaker 3: So it's like a prescription for me.

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Speaker 2: I'm a big, big exerciser and have been since I

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Speaker 2: left school. So it's definitely part of my routine and

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Speaker 2: as I said, almost like a light antidepressant sometimes to

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Speaker 2: keep you in.

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Speaker 3: A good mood.

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Speaker 2: So definitely we don't get to coast. We have to

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Speaker 2: work pretty hard, as our listeners do, to keep our

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Speaker 2: weight under control.

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Speaker 3: Yeah.

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Speaker 1: I know. Sometimes I think our listen to think we're

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Speaker 1: magical unicorns. We can injure ink what we please, or

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Speaker 1: we're always eating one hundred percent healthy foods, but it's

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Speaker 1: certainly not the case. We do definitely practice what we

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Speaker 1: preach the majority of the time, don't we.

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Speaker 3: One hundred percent?

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Speaker 2: And I think it's also helpful because when we're talking

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Speaker 2: to clients, you have insight into what normally is, what

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Speaker 2: thousand steps looks like, what twenty thousand look like, and

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Speaker 2: how to really bring that together. I think if I

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Speaker 2: was naturally, really really thin, it would be difficult to understand.

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Speaker 2: So there's pros and cons that come from having to

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Speaker 2: work hard as well, but definitely gives good insight into

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Speaker 2: busy people and their lives and how you can fit

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Speaker 2: in exercise even if you are really really busy or

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Speaker 2: really really not into it.

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Speaker 1: And on that, I guess fat loss chat questions that

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Speaker 1: we get asked all the time, and a big headline

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Speaker 1: that we saw in the media this week was reasons

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Speaker 1: you can't lose weight. So we thought this was a

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Speaker 1: good one to have a chat about because it resonated

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Speaker 1: with both of us definitely common. I guess reasons that

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Speaker 1: acting is barriers or reasons why people are not able

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Speaker 1: to achieve that weight loss goal, and so I thought

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Speaker 1: i'd kick us off today Susie and get this convo started.

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Speaker 1: And probably the first thing that I wanted to chat

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Speaker 1: about was that very much that perfectionism type of trait

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Speaker 1: where people eat super clean Monday to Friday. They're really rigid,

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Speaker 1: they're really structured, they're really like overnight, it's a breakfast

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Speaker 1: trina sala balanche, you know, steam chicken and veggies for

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Speaker 1: dinner up until Friday, and then all hell breaks loose

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Speaker 1: from Friday and then they just you know, blow out

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Speaker 1: all weekend and they're starting again on Monday. That's probably

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Speaker 1: the biggest thing that I see is one of the

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Speaker 1: large reasons that females in particular can't lose weight, and

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Speaker 1: males too, because they're doing these either big cheap days

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Speaker 1: or big cheat weekends, and they're just consuming oh an

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Speaker 1: absorbate amount of calories that just pulls up their weekly

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Speaker 1: average and keeps them out of that deficit. They hit

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Speaker 1: Monday morning and all that weight loss and all that

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Speaker 1: hard work they've done during the week has gone by Monday.

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Speaker 1: So I think it's that either perfectionism or those cheat

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Speaker 1: day weekends that are really holding a lot of people back.

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Speaker 1: And we've talked about this a little bit on the

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Speaker 1: potty before. Probably my second reason, Susie, is what I

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Speaker 1: call health halos. So we're eating more of something because

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Speaker 1: we think it's a healthier version. Like we've made a

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Speaker 1: pale a gluten free, sugar free, egg free brownie and

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Speaker 1: then we've had four bloody pieces of it because we

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Speaker 1: think we are and we could have just made a

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Speaker 1: normal brownie and had a slice of it and moved on.

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Speaker 1: So I think for a lot of us, we're eating

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Speaker 1: a lot of these foods and we're buying, you know,

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Speaker 1: pints of ice cream that are like you you need

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Speaker 1: the whole pint for three fifty four hundred calories. That's

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Speaker 1: still three fifty four hundred calories, do you know what

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Speaker 1: I mean? Even though it might be a healthier alternative,

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Speaker 1: you still probably shouldn't eat an entire pint of ice

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Speaker 1: cream on a Saturday night. So I think that for

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Speaker 1: a lot of us, we're getting caught up in these

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Speaker 1: health halos and forgetting that portion size absolutely matters when

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Speaker 1: it comes to fat loss. And by this discussion with

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Speaker 1: a client the other day, Susie, and she's like, and

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Speaker 1: I was like, Okay, what's going to plans? Do you

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Speaker 1: need some assistance there, because I give my ladies daily

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Speaker 1: check ins, and she's like, Oh, I'm gonna grilled. I've

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Speaker 1: got it covered. I've chosen this plant based, vegan grilled

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Speaker 1: burger and I'm gonna have my sweet potato chips. And

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Speaker 1: I was like, Okay, have we budgeted for that? We

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Speaker 1: got the flexibility with it our week to include that

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Speaker 1: and still say in a deficit. And she's like, oh yeah, yeah, totally,

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Speaker 1: Like it'll just be worth my normal dinner and I

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Speaker 1: was like, absolutely not, Like the dinner recipes that I've

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Speaker 1: written for her are far less calories than what she'd

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Speaker 1: be doing. We looked up that plant based grilled burger

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Speaker 1: plus the sweet side of sweet potato chips, Susie. That

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Speaker 1: was just over a thousand calories that she was having.

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Speaker 1: So I think those health halos for a lot of people.

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Speaker 1: People think it's marketed as healthy, clean and better oldive,

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Speaker 1: but it doesn't mean that you can still eat those

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Speaker 1: foods and stay in your deficit and achieve that loss.

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Speaker 1: What are your thoughts?

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Speaker 2: That is just reminded me of another one because the

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Speaker 2: first one you said was what I was going to say.

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Speaker 3: So absolutely, I agree.

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Speaker 2: It's been good half the time and then completely off

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Speaker 2: the wagon. But I start with that when you've just

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Speaker 2: triggered me on, because I had a similar example. I

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Speaker 2: had a client who went to a health cafe, like

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Speaker 2: a healthy juice cafe, and just for a normal lunch,

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Speaker 2: and they ordered a tuna melt and a special alm

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Speaker 2: and caramel shake and she was like, it's pretty healthy,

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Speaker 2: I'm sure, and I looked it up. It was like

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Speaker 2: a thousand calories for that meal, So that definitely is

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Speaker 2: one of them.

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Speaker 3: I think the things that spring to mind for.

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Speaker 2: Me, particularly for people who tend to be quite strict

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Speaker 2: on their diet in the day, it's the mindless munching

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Speaker 2: once they get home, so they have a little bit

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Speaker 2: of the kids lunchbox leftovers or some rice crackers with hommus,

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Speaker 2: and then by the time they've sat down to dinner,

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Speaker 2: they've already eaten kind of a dinner.

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Speaker 3: And then they pick. So it's that kind of picking

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Speaker 3: because they're really.

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Speaker 2: Hungry, but little little things slipping in and often might

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Speaker 2: not even realize you're doing, particularly when you're cleaning up

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Speaker 2: kids plates and things, so that's very common. The other

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Speaker 2: one that springs to mind is my clients, you have

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Speaker 2: way too much at night. So again, they are pretty

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Speaker 2: good in the day. They have a breakfast, lunch, afternoon, snack,

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Speaker 2: their dinner, and then they like to reward themselves. But

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Speaker 2: they don't just have a couple of squares of chocolate

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Speaker 2: or a little bit of ice cream. They have wine

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Speaker 2: plus some ice cream plus a little bit of chocolate,

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Speaker 2: and then something else is in the fridge, so again

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Speaker 2: they having two or three hundred extra calories that they

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Speaker 2: nibble on throughout the evening. And then the other one

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Speaker 2: that comes to mind is when I've got clients I've

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Speaker 2: been working with a while and they might be doing

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Speaker 2: some walking or even getting to the gym when we can,

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Speaker 2: or a bit of exercise. But I think what happens

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Speaker 2: over time we don't think about is that your body

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Speaker 2: gets really used to the training very very quickly as well.

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Speaker 2: And if you're not getting some really good heart rate

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Speaker 2: training style where your heart's elevated and you're mixing things up,

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Speaker 2: often that kind of movement just becomes maintenance and it's

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Speaker 2: not challenging the muscle to burn more calories. So definitely,

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Speaker 2: I see when clients have lost a little bit of weight,

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Speaker 2: it's plat oued, it's often about exercise intensity and the

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Speaker 2: type of training to get a training effect rather than

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Speaker 2: just a maintenance effects. So I've got lots of women

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Speaker 2: who are doing lots of walking that their heart rate

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Speaker 2: may barely change, and so it's really about looking for

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Speaker 2: some ways to incorporate some cardioactivity, maybe some hill climbs

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Speaker 2: or some stairs again, to mix things up is really

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Speaker 2: really important part of a weight loss journey that you're

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Speaker 2: wanting to lose weight over a month to three months,

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Speaker 2: to change things around. So they're definitely all thinks that

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Speaker 2: spring to mind.

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Speaker 1: Absolutely. And while we're chatting about exercise, I actually did

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Speaker 1: a Q and a on my other podcast, leand Wald

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Speaker 1: Nutrition the other week, and a question was, I'm a

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Speaker 1: busy mom, I've only got thirty minutes a day. What's

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Speaker 1: the best type of exercise I should be doing for

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Speaker 1: fat loss? And my response at a nutshell was fat

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Speaker 1: loss should come from nutrition and exercise should be about

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Speaker 1: something that you enjoy. So I think my point here

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Speaker 1: for our listeners is that I think a lot of

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Speaker 1: us try to exercise a bad diet. So we're doing

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Speaker 1: an hour or two gym sessions a day, but our

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Speaker 1: nutrition is still crap, so realistically we should be and

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Speaker 1: we've talked about this on the pody before or for

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Speaker 1: fat loss, nutrition's king and exercise is queen from there,

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Speaker 1: so use exercise to support it. But so many of

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Speaker 1: us overestimate how much exercise we do, or how active

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Speaker 1: we really are, or how much calories we're burning through

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Speaker 1: that exercise, and underestimate how much nutrition we're actually consuming

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Speaker 1: at the end of the day. And we actually have

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Speaker 1: research studies to back this up, Suzi, that as humans

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Speaker 1: we tend to overestivate our exercise and underestimate how much

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Speaker 1: we actually eat. And this has been showing time and

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Speaker 1: time again of the research, and it's one of the

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Speaker 1: first things they actually taught me when I started university

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Speaker 1: was that your clients will always underestimate how much they're eating.

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Speaker 1: They don't mean to lie, they don't mean to do

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Speaker 1: it intentionally. It's just as humans, we think we eat

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Speaker 1: less than we actually do.

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Speaker 3: It's twenty five percent.

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Speaker 2: It's well documented in research, well peer reviewed research. It's

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Speaker 2: about we all underestimate about twenty five percent. And that

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Speaker 2: reminds me of the other the huge yeah quarter. The

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Speaker 2: other thing that I see clients doing all the time

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Speaker 2: is that they underestimate the portions of pro.

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Speaker 3: They're consuming at nighttime.

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Speaker 2: So a small female might only need one hundred, one

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Speaker 2: hundred and twenty grams cooked and they're having double that

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Speaker 2: because the sort of portions of steak or salmon or

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Speaker 2: chicken that we're taught to eat are so much bigger

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Speaker 2: than small females in particular need. So when it comes

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Speaker 2: down to that, I think it's getting back down to weighing,

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Speaker 2: and not that we want clients to be weighing food

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Speaker 2: all the time, but I guarantee those protein portions at

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Speaker 2: night are really easily over consumed, and people are having

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Speaker 2: two hundred to fifty grams, which is way too much

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Speaker 2: for a small female. So if you feel that you're

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Speaker 2: eating really, really well, you might be having chicken and

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Speaker 2: veggies for dinner routinely and thinking why is nothing working?

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Speaker 2: Sometimes you're having two hundred two fifty grams of chicken

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Speaker 2: that's more than three hundred calories. So underestimating the protein

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Speaker 2: portions is very, very common with my females as well.

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Speaker 1: And my final point is probably a good one where

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Speaker 1: I see a lot of people who are doing We

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Speaker 1: talked about if it fits your macros. On a previous podcast, Susie,

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Speaker 1: they're doing something like tracking their macros, but they're honestly

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Speaker 1: only tracking, Susie what they want to track. So it's like, oh,

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Speaker 1: I had a brownie and I'll see them put it

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Speaker 1: into my finness pal and they like I had a

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Speaker 1: friend do this in front of me one day. We

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Speaker 1: were at a cafe and she chose a brownie and

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Speaker 1: in my head, I was like, that brownie is you know,

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Speaker 1: probably four five hundred calories, you know, just from my

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Speaker 1: own knowledge, and she's like brownie and she's scrolling down

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Speaker 1: my finness paler and there's two hundred brownies in my

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Speaker 1: finness pal and she's like two hundred, three hundred for

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Speaker 1: five hundred, No, no way. And she found this brownie

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Speaker 1: that was like one hundred calories and she's like there

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Speaker 1: and puts it in her up and I was like,

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Speaker 1: you know, it doesn't work like that, like like you

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Speaker 1: can't just you can't track what you wanted wanted to

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Speaker 1: track anyway. So the point is that I think for

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Speaker 1: a lot of us, we're only tracking what we want

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Speaker 1: to track, or we're tracking to make things fit the

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Speaker 1: exact calory or the exact macro or you know, we're

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Speaker 1: trying to get our protein up to say, I don't know,

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Speaker 1: something crazy like two hundred grams of protein or something,

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Speaker 1: but it's blown out our calories, and people are confused

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Speaker 1: about whether they hit the calorie goal or whether they

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Speaker 1: hit the macro nutrient goal. And so I think there's

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Speaker 1: a lot of confusion around tracking. But I think for

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Speaker 1: a lot of us, we're only really tracking what we

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Speaker 1: want to track, and the little bites of this and

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Speaker 1: grabs of this and licks of this and drinks and

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Speaker 1: zips of that don't kind of count or don't end

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Speaker 1: up in the app as well. And if you're doing

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Speaker 1: that regularly, as you say, like packing the kids lunches,

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Speaker 1: finishing up their plates, having a sip of Huppies wine,

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Speaker 1: having a little look of the kid's ice creams, if

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Speaker 1: you're doing that on a regular basis, absolutely all of

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Speaker 1: those things add up. And you know, some people, you know,

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Speaker 1: we only advise small calorie deficits for fat loss, so

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Speaker 1: if your deficit it's only about two hundred calories, that

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Speaker 1: can go like that. If you know you're doing all

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Speaker 1: of those little things consistently throughout the day, So I

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Speaker 1: think tracking only what you want to track is a

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Speaker 1: big like I would say, mistake for a lot of people.

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Speaker 2: One hundred percent, and you know you're not, You're only

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Speaker 2: human twenty five percent. We all underestimate and usually it's

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Speaker 2: something simple that we can fix very easily. But they're

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Speaker 2: definitely the common ones.

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Speaker 3: That we see.

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Speaker 2: So hopefully that gives you some tips and tricks if

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Speaker 2: you're not quite getting the changes on the scales that

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Speaker 2: you're looking for. But moving on to our client discussion

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Speaker 2: for the week, a topic that comes up actually relatively

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Speaker 2: frequently is discomfort that comes after eating meals, particularly at

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Speaker 2: night time, which you may even just gcriber's reflux, which

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Speaker 2: is that Bernie kind of discomfort, and it can make

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Speaker 2: evenings and particularly sleep extremely challenging. So I often forget

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Speaker 2: to ask clients about this, but it is a very

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Speaker 2: common issue, so we thought it was worthy of discussion.

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Speaker 2: What is reflux? How do we get it? And do

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Speaker 2: we have any tips for managing it? If this is

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Speaker 2: something that happens to you all the time, So just to.

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Speaker 3: Start, what is it?

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Speaker 2: Reflux occurs when stomach acid generally flows back in to

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Speaker 2: the esophagus and that's why you get a bit of

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Speaker 2: Bernie feeling. And it can be based on a number

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Speaker 2: of reasons. It can be physiologically physiological. You may be

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Speaker 2: more prone to having it, you may be more sensitive

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Speaker 2: to certain types of food. But it definitely is associated

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Speaker 2: with weight gain, particularly weight gown around that central area,

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Speaker 2: because physically it becomes more confined in there, depending on

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Speaker 2: whether fat mass is being stored, and it can basically

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Speaker 2: push it up. Or if you're someone who generally over

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Speaker 2: eats at night, which is again very common, you might

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Speaker 2: come home and have some rice crackers and dip and

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Speaker 2: then a couple of glasses of wine and a relatively

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Speaker 2: large meal and a small person and then sitting down

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Speaker 2: in front of the telly, which many of us do

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Speaker 2: for three or four hours. And if you're more prone

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Speaker 2: to this or more sensitive or physiologically predisposed, again, it

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Speaker 2: can cause discomfort. So my best advice as soon as

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Speaker 2: clients present with reflux and it's causing them great distress

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Speaker 2: or even waking up at eleven or one with that burning,

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Speaker 2: is that you've got to move after a meal. Now,

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Speaker 2: if you think about it, many of us sit straight

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Speaker 2: down and even lie down after our largest meal of

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Speaker 2: the day, and that is the worst thing that you

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Speaker 2: can do. And I actually encourage my clients to go

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Speaker 2: for a walk if they're prone to this, because that

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Speaker 2: will make a massive change to the way your digestion's

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Speaker 2: occurring and significantly reduce the chance of reflux. We know

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Speaker 2: that smaller meals are an important part of it, as

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Speaker 2: we've just discussed, and most people are having their largest

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Speaker 2: meal in the second half of the day, plus all

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Speaker 2: the extras, and of course the later in the evening

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Speaker 2: it happens, the less likely it's going to move through

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Speaker 2: the digestive system, especially if you're just about.

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Speaker 3: To lie down.

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Speaker 2: So a smaller meal at night will will help you

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Speaker 2: better then, particularly at the moment if you're at home

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Speaker 2: a lot more to have a larger meal in the

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Speaker 2: day and then stick to something a bit less bulky

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Speaker 2: in the night. Definitely, weight loss will significantly improve this

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Speaker 2: for the vast majority of people. But if you're someone

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Speaker 2: who's already quite slim and you find that you still

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Speaker 2: experience reflux, it may be worth avoiding particularly fatty foods.

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Speaker 2: Alcohols a major contributor, coffee, bubbly things like soda, water,

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Speaker 2: carbonated beverages, and some people even find some spicy foods

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Speaker 2: garlic onions can exacerbate it. But I have to be honestly,

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Speaker 2: and most of the clients i'm seeing at secondary to

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Speaker 2: weight gain around the abdominal area, and the best thing

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Speaker 2: they can do is just not sit down for at

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Speaker 2: least thirty forty minutes after eating to allow the digestion

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Speaker 2: to move down and help reduce that chance the acid's

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Speaker 2: going to come back.

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Speaker 1: And I'm going to throw a moon and haatt into

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Speaker 1: the ring and throw a curly on your way, and

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Speaker 1: I myself a pregnancy. But I've actually had reflux or

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Speaker 1: what you might hear termed as good or gourd so

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Speaker 1: gasha intestrial esophage or reflux disease, since I was probably

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Speaker 1: seasy about twenty one or twenty two. To be honest,

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Speaker 1: I think I had a reflux a long time before that.

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Speaker 1: I just never knew what the feeling of sensation was

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Speaker 1: until I experienced a lot of I've had my own

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Speaker 1: gut heal's troubles in my early twenties, had endoscopes, colonoscopies,

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Speaker 1: and the gas strioin trologist said to me, oh, you

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Speaker 1: actually suffer from quite severe reflux. And I was like,

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Speaker 1: what do you mean And he was like, have you

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Speaker 1: ever had that burning sensation in like in your chest area?

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Speaker 1: And I was like, no, never, but I did have

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Speaker 1: that sort of acidic feeling in my throat and I

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Speaker 1: just never realized that that was an issue or that

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Speaker 1: was a problem. And so I think the valve between

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Speaker 1: my stomach and my esophagus is just that little bit

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Speaker 1: more flimsy or just opens that little bit more. So

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Speaker 1: definitely things that you were saying, the smaller type of

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Speaker 1: meals helped me. For me, a big trigger is alcohol

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Speaker 1: and coffee. So for me, it's better when I have

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Speaker 1: milk with my coffee, so I can easily do long

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Speaker 1: blacks and expressos. But that makes my reflux ten times

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Speaker 1: worse lying down after a meal, Like I always hear

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Speaker 1: clients say, oh, I've just had a huge dinner, I

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Speaker 1: need to lie down. I couldn't think of anything worse

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Speaker 1: from a reflex perspective, So you're right. Definitely moving on

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Speaker 1: meals is important, and my reflux is really really well

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Speaker 1: managed these days until I hit pregnancy and I was like,

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Speaker 1: oh man, And so for a long time I would

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Speaker 1: sort of sporadically take something like a PPI or a

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Speaker 1: proton pump inhibitor. That's sort of one of the recommended

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Speaker 1: medications where you've done all you can from a lifestyle perspective,

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Speaker 1: and on routine endoscopies, I was still having a little

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Speaker 1: bit of cellular changes on those endoscopies. So the GEP

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Speaker 1: what am I trying to say here? The gashoentrologists was

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Speaker 1: saying to me, it's really important that we actually start

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Speaker 1: you on some medications to reduce that acid in your

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Speaker 1: esophagus down because we've tried everything from a lifestyle perspective.

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Speaker 1: So definitely don't be ashamed if you do need to

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Speaker 1: take medications. Proton pump inhibitors are probably the most recommended

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Speaker 1: for something like reflux. But if you are on ppi's

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Speaker 1: long term, really really important to go and get a

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Speaker 1: regular blood test with your GP. I would say every

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Speaker 1: probably six months, because PPIs have actually been associated with

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Speaker 1: an increased risk of vitamin and manual deficiencies, specifically B twelve,

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Speaker 1: vitamin C, calcium, iron, and magnesium. So those are all

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Speaker 1: things that we see in long term PPI uses that

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Speaker 1: they can be low in. So if you've been taking

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Speaker 1: protoon and pub inhibitors for a little while. Now absolutely

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Speaker 1: go and have a blood test with your GP. But

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Speaker 1: in terms of pregnancy, I know a lot of ladies

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Speaker 1: listening are probably pregnant and or thinking about it. So

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Speaker 1: PPIs aren't really recommended in pregnancy. It's sort of the

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Speaker 1: absolute last resort. So my OBS recommended Gaviscon and most

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Speaker 1: days that gets me through. But please just definitely do

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Speaker 1: have a chat to your own OB and just make

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Speaker 1: sure that you know you're doing everything that you can

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Speaker 1: and what they're recommending or what I'm recommending is similar

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Speaker 1: to you as well. So I think there are a

436
00:18:36,800 --> 00:18:39,159
Speaker 1: lot of things we can do from a lifestyle perspective,

437
00:18:39,200 --> 00:18:40,960
Speaker 1: but some of us, you know, if we don't need

438
00:18:40,960 --> 00:18:42,760
Speaker 1: to lose weight, if we don't smoke, if we don't

439
00:18:42,760 --> 00:18:45,080
Speaker 1: need large meals, there's no shame in getting a little

440
00:18:45,080 --> 00:18:47,360
Speaker 1: bit of extra medication or something like that to give

441
00:18:47,400 --> 00:18:48,480
Speaker 1: us a little bit of a helping hand.

442
00:18:48,800 --> 00:18:50,640
Speaker 3: So these are like nexim and Parriot.

443
00:18:50,720 --> 00:18:54,040
Speaker 2: This is what exactly referring to it. Yeah, yeah, antacids. Yeah,

444
00:18:54,080 --> 00:18:57,600
Speaker 2: that's interesting because you're right that physiological the valve is

445
00:18:58,280 --> 00:19:00,640
Speaker 2: very common and it's like when you talk to clients

446
00:19:00,680 --> 00:19:02,600
Speaker 2: who might only go to the bathroom every three or

447
00:19:02,600 --> 00:19:04,520
Speaker 2: four days and they find out they've got this really

448
00:19:04,560 --> 00:19:07,280
Speaker 2: really large intestine, like long intestine.

449
00:19:07,440 --> 00:19:09,719
Speaker 3: So physiologically, there's only so much we can do.

450
00:19:09,800 --> 00:19:12,560
Speaker 2: But I'm just thinking, you're week what twenty six of

451
00:19:12,680 --> 00:19:13,920
Speaker 2: the pregnancy, twenty eight?

452
00:19:14,240 --> 00:19:15,720
Speaker 3: Yeah, so are we progressing?

453
00:19:15,800 --> 00:19:15,919
Speaker 2: Oh?

454
00:19:15,960 --> 00:19:17,879
Speaker 1: We yeah, we'd be twenty seven.

455
00:19:17,920 --> 00:19:18,680
Speaker 3: Yeah, twenty seven.

456
00:19:18,720 --> 00:19:20,040
Speaker 2: I wonder what you're gonna be like at the end

457
00:19:20,080 --> 00:19:21,480
Speaker 2: when you've got that big ball there.

458
00:19:21,960 --> 00:19:23,919
Speaker 1: Oh, I'm putting up a post this week, Susie, and.

459
00:19:23,960 --> 00:19:25,960
Speaker 3: You'll be basing the streets after eating.

460
00:19:26,640 --> 00:19:28,360
Speaker 1: And things are growing, things they're stretching.

461
00:19:28,560 --> 00:19:31,160
Speaker 2: And it's interesting because so many people struggle with weight

462
00:19:31,200 --> 00:19:34,320
Speaker 2: gaining pregnancy, but there's also a group of people who

463
00:19:34,320 --> 00:19:37,640
Speaker 2: struggle to get food down and enough nutrition because they're

464
00:19:37,800 --> 00:19:40,560
Speaker 2: physically discomfort So I guess it'll be working out some

465
00:19:41,040 --> 00:19:43,240
Speaker 2: nutrient dense foods you can have in the first half

466
00:19:43,240 --> 00:19:45,679
Speaker 2: of the day so you don't get terrible heartburn. So

467
00:19:45,800 --> 00:19:47,840
Speaker 2: watch this space, we'll track this progress.

468
00:19:47,960 --> 00:19:50,399
Speaker 1: Yeah, exactly. Yeah. I'm definitely all about the small, frequent

469
00:19:50,480 --> 00:19:52,440
Speaker 1: mini meals. At the moment, probably eating about eight small

470
00:19:52,440 --> 00:19:55,119
Speaker 1: meals a day versus sort of the standard three.

471
00:19:55,440 --> 00:19:56,960
Speaker 2: Can I see you one more question about that, because

472
00:19:57,000 --> 00:19:58,640
Speaker 2: this is not my area of expertise, And it's quite

473
00:19:58,640 --> 00:20:02,200
Speaker 2: interesting because I know when we discussed Celiac disease and

474
00:20:02,560 --> 00:20:05,040
Speaker 2: having even a small amount of gluten can be increase

475
00:20:05,080 --> 00:20:08,640
Speaker 2: the risk of abdominal cancers over time. Is that the

476
00:20:08,680 --> 00:20:12,280
Speaker 2: same if you have got chronic reflux that you cause

477
00:20:12,359 --> 00:20:14,320
Speaker 2: damage to the wining of the esophagus.

478
00:20:14,520 --> 00:20:16,960
Speaker 1: Absolutely, yeah, So in your cells what you can actually

479
00:20:17,000 --> 00:20:19,760
Speaker 1: see if you did a biopsy of eurosophagus, which is

480
00:20:19,800 --> 00:20:22,480
Speaker 1: what they did for me, which is how the gastrointrologists

481
00:20:22,520 --> 00:20:24,840
Speaker 1: realized that I was still suffering from reflux because I

482
00:20:24,840 --> 00:20:27,840
Speaker 1: didn't get that common like heart burnish feeling. I never

483
00:20:27,880 --> 00:20:29,679
Speaker 1: got that. I just sort of got that little bit

484
00:20:29,680 --> 00:20:31,560
Speaker 1: of acidic taste in my mouth. But it was difficult

485
00:20:31,560 --> 00:20:33,119
Speaker 1: for me to tell if that was normal or not

486
00:20:33,119 --> 00:20:36,040
Speaker 1: because I'd experienced my whole life. So essentially, what your

487
00:20:36,119 --> 00:20:39,600
Speaker 1: cells undergo is this change from a no Off the

488
00:20:39,600 --> 00:20:42,199
Speaker 1: top of my head, it's either squamous to columbus, so

489
00:20:42,200 --> 00:20:44,080
Speaker 1: they're more of a square shape, and then they become

490
00:20:44,119 --> 00:20:46,399
Speaker 1: more of a rectangular shape, or could be the other

491
00:20:46,440 --> 00:20:48,280
Speaker 1: way around, don't quote me on that. And then from

492
00:20:48,359 --> 00:20:51,000
Speaker 1: there they can actually become more of those pre canceros

493
00:20:51,000 --> 00:20:53,280
Speaker 1: and then cancerous cells, so you can get something called

494
00:20:53,320 --> 00:20:57,000
Speaker 1: Barrett's esophagus and that's sort of the precursor to something

495
00:20:57,119 --> 00:20:59,359
Speaker 1: like esophage of cancer. And the rates of the KI

496
00:20:59,400 --> 00:21:02,040
Speaker 1: view were to get something like a sophageocancer, your outcomes

497
00:21:02,040 --> 00:21:05,359
Speaker 1: are not great. So we never used to muck around

498
00:21:05,359 --> 00:21:06,760
Speaker 1: with clients, and I used to see them in the

499
00:21:07,160 --> 00:21:09,000
Speaker 1: in the gas row clinics at the hospital. I used

500
00:21:09,040 --> 00:21:11,040
Speaker 1: to work out like if they had severe reflux and

501
00:21:11,080 --> 00:21:13,680
Speaker 1: we tried the lifestyle interventions and they weren't working, they

502
00:21:13,760 --> 00:21:16,560
Speaker 1: absolutely would take their proton pump inhibitors because it was

503
00:21:16,640 --> 00:21:18,560
Speaker 1: just the only way that we could keep that reflex down.

504
00:21:19,040 --> 00:21:21,280
Speaker 1: Or some of the really really bad patients would have

505
00:21:21,600 --> 00:21:24,440
Speaker 1: surgeries such as fund implications, which would really really help

506
00:21:24,480 --> 00:21:26,600
Speaker 1: to control reflux as well. So there are a lot

507
00:21:26,600 --> 00:21:29,040
Speaker 1: of things, and it is something that can become quite

508
00:21:29,080 --> 00:21:31,600
Speaker 1: serious over time if it's not well managed or if

509
00:21:31,600 --> 00:21:34,040
Speaker 1: it's just ignored constantly as well. And I think there

510
00:21:34,080 --> 00:21:36,200
Speaker 1: is a little bit of that stigma where it's like, oh,

511
00:21:36,240 --> 00:21:39,160
Speaker 1: I have to be a you know, truck driver, smoker, obese,

512
00:21:39,160 --> 00:21:41,880
Speaker 1: mail to get reflux, but that's certainly not the case.

513
00:21:41,920 --> 00:21:44,800
Speaker 1: Like I was a young, fit, healthy twenty year old, Yeah,

514
00:21:44,840 --> 00:21:47,520
Speaker 1: and I got diagnosed with God or with God as well,

515
00:21:47,600 --> 00:21:50,199
Speaker 1: So definitely, I think there's a stereotype with that, but

516
00:21:50,320 --> 00:21:52,640
Speaker 1: it can honestly happen to any one of us, despite

517
00:21:52,680 --> 00:21:55,359
Speaker 1: being healthy or not healthy, or trying the best we can.

518
00:21:55,720 --> 00:21:57,480
Speaker 2: So that's a really good message I think. But what

519
00:21:57,560 --> 00:21:59,800
Speaker 2: I've taken away from this, which is quite powerful, is

520
00:21:59,840 --> 00:22:02,960
Speaker 2: by all means, if you're experiencing these symptoms and try

521
00:22:02,960 --> 00:22:06,040
Speaker 2: some of these interventions, but don't leave it unmanaged. Definitely,

522
00:22:06,040 --> 00:22:08,320
Speaker 2: if you have ongoing issues with reflux, see your GP,

523
00:22:08,480 --> 00:22:10,919
Speaker 2: see gastroentrologists, because you don't want to be leaving your

524
00:22:10,920 --> 00:22:14,360
Speaker 2: body prone to that damage obviously for the selfs theosophagus

525
00:22:14,440 --> 00:22:17,720
Speaker 2: long term. So take action. And that's a big learning

526
00:22:17,760 --> 00:22:19,240
Speaker 2: for me that I need to inquire and more with

527
00:22:19,280 --> 00:22:21,280
Speaker 2: clients about that. So thanks for showing that. That was

528
00:22:21,320 --> 00:22:22,440
Speaker 2: really really interesting.

529
00:22:22,640 --> 00:22:25,040
Speaker 1: Yeah, nomorous, and also with pregnancy, I just really want

530
00:22:25,080 --> 00:22:27,320
Speaker 1: to stress if you are taking a long term PPR,

531
00:22:27,560 --> 00:22:29,520
Speaker 1: you might just think I've been taking this forever, you know,

532
00:22:29,560 --> 00:22:32,480
Speaker 1: PPIs are quite quote unquote mild. Like it's not something

533
00:22:32,520 --> 00:22:34,560
Speaker 1: like a hardcore type of medication. You might think, oh

534
00:22:34,560 --> 00:22:36,440
Speaker 1: that I'd be absolutely fine, But there are a lot

535
00:22:36,440 --> 00:22:38,879
Speaker 1: of brands that just aren't recommended in pregnancy. So I

536
00:22:38,920 --> 00:22:41,280
Speaker 1: know that the one that I had, MYOBI actually swapted

537
00:22:41,280 --> 00:22:43,800
Speaker 1: me over to another brand. And in the one of

538
00:22:43,880 --> 00:22:46,240
Speaker 1: my like where you know, close to the third trimester. Now,

539
00:22:46,280 --> 00:22:49,520
Speaker 1: I think I've taken four tablets in total the entire

540
00:22:49,680 --> 00:22:52,280
Speaker 1: sort of first and second trimester. So Gaviscon's got me

541
00:22:52,280 --> 00:22:54,359
Speaker 1: through the majority of it. But I have had some

542
00:22:54,440 --> 00:22:56,359
Speaker 1: days where it's just been so bad where I was

543
00:22:56,400 --> 00:22:58,480
Speaker 1: so uncomfortable. I couldn't eat, I couldn't drink, I couldn't

544
00:22:58,520 --> 00:23:00,280
Speaker 1: sleep that I actually had to have a little bit

545
00:23:00,320 --> 00:23:03,720
Speaker 1: more that. But definitely chat to your ob about the

546
00:23:03,760 --> 00:23:06,199
Speaker 1: different brand or the type of PPR if you do

547
00:23:06,359 --> 00:23:08,800
Speaker 1: need one, because there are some that are more contra

548
00:23:08,840 --> 00:23:12,680
Speaker 1: indicated in pregnancy. And then onto, I guess Susie. Our

549
00:23:12,720 --> 00:23:15,960
Speaker 1: next segment, which is a popular product review of the week,

550
00:23:16,440 --> 00:23:19,280
Speaker 1: we are talking about the munch pumpkin seed snacks today.

551
00:23:19,520 --> 00:23:21,560
Speaker 1: I love these, you love these. We recommend these for

552
00:23:21,560 --> 00:23:24,159
Speaker 1: clients all the time. And so we thought we'd have

553
00:23:24,160 --> 00:23:27,399
Speaker 1: a chat about them. It's not sponsored. We weren't gifted

554
00:23:27,440 --> 00:23:29,200
Speaker 1: any we would have loved to be in so much.

555
00:23:29,280 --> 00:23:31,120
Speaker 1: You want to send us some pumpkin seed bites, well

556
00:23:31,320 --> 00:23:33,960
Speaker 1: happily accept, won't we, Susie. I mean they're a pretty

557
00:23:33,960 --> 00:23:34,800
Speaker 1: good product, don't they.

558
00:23:35,400 --> 00:23:38,120
Speaker 3: I think I'm really acutely aware of us not being

559
00:23:38,160 --> 00:23:40,560
Speaker 3: critical of all the products we review here, because it's.

560
00:23:40,440 --> 00:23:42,639
Speaker 2: Really easy to pick holes in products or to highlight

561
00:23:42,680 --> 00:23:44,199
Speaker 2: things that aren't great, and I really want to make

562
00:23:44,200 --> 00:23:46,400
Speaker 2: sure we achieve a balance of really good products too.

563
00:23:46,760 --> 00:23:50,240
Speaker 3: And I love these products. Now this is an Australian company.

564
00:23:49,880 --> 00:23:53,800
Speaker 2: But specifically they're in the healthy section, the little munch snacks.

565
00:23:53,800 --> 00:23:54,920
Speaker 3: They come in sort.

566
00:23:54,760 --> 00:23:58,280
Speaker 2: Of a larger bag or little individual packs. But the

567
00:23:58,320 --> 00:24:01,280
Speaker 2: ones I specifically want to talk about today, Lean Leon

568
00:24:01,680 --> 00:24:04,280
Speaker 2: Lean is the pumpkin seed snacks. And the reason I

569
00:24:04,440 --> 00:24:07,600
Speaker 2: like these so much is that when you model diets

570
00:24:07,640 --> 00:24:10,800
Speaker 2: and go back to our basic workers dietitians, and we're

571
00:24:11,000 --> 00:24:12,280
Speaker 2: working on different loads.

572
00:24:12,040 --> 00:24:15,440
Speaker 3: Of calories and macro nutrients and certain fat types.

573
00:24:15,720 --> 00:24:18,480
Speaker 2: There's very very few foods that we get long chain

574
00:24:18,480 --> 00:24:20,320
Speaker 2: omega three fats from. Now we do get it from

575
00:24:20,320 --> 00:24:22,240
Speaker 2: oily fish, which we're going to talk about in a minute,

576
00:24:22,440 --> 00:24:25,320
Speaker 2: but when it comes to plant sauces, so if you're

577
00:24:25,320 --> 00:24:27,680
Speaker 2: working with someone who's a vegetarian or a vegan, there's

578
00:24:27,880 --> 00:24:31,399
Speaker 2: very very few foods. There's lin seeds and walnuts, and

579
00:24:31,440 --> 00:24:34,680
Speaker 2: there's also pepedas or pumpkin seeds, and these are really

580
00:24:34,720 --> 00:24:37,480
Speaker 2: really rich in the long chain platform of a Mega

581
00:24:37,520 --> 00:24:40,359
Speaker 2: three fat. And the reason I love the pumpkin seed

582
00:24:40,520 --> 00:24:42,440
Speaker 2: variety of the munch, which is the sort of green

583
00:24:42,520 --> 00:24:45,800
Speaker 2: khaki colored bag, is that not only is a small serve,

584
00:24:45,840 --> 00:24:48,320
Speaker 2: they're five pieces per first serve, and the ingredients eighty

585
00:24:48,320 --> 00:24:50,240
Speaker 2: five percent pumpkin seed with a little bit of rice

586
00:24:50,280 --> 00:24:52,159
Speaker 2: s moltzerrupsesame.

587
00:24:51,320 --> 00:24:52,760
Speaker 3: Seeds and sea salt.

588
00:24:53,560 --> 00:24:56,400
Speaker 2: Is that you get a massive six grams of protein

589
00:24:56,480 --> 00:24:59,000
Speaker 2: in just five of these little pieces. You get eight

590
00:24:59,000 --> 00:25:01,760
Speaker 2: grams of fat, but that is four grams of poly

591
00:25:01,880 --> 00:25:04,679
Speaker 2: unsaturated long chain fats from the pumpkin seeds, which is

592
00:25:04,800 --> 00:25:07,760
Speaker 2: so handy for us as dietitians when we're trying to

593
00:25:07,840 --> 00:25:11,280
Speaker 2: increase people's intake of those really good fats. And they're

594
00:25:11,280 --> 00:25:14,680
Speaker 2: delicious and they're Australian and I just I often use

595
00:25:14,720 --> 00:25:16,960
Speaker 2: them with clients because people really like them.

596
00:25:17,359 --> 00:25:18,280
Speaker 3: As said, they're Australian.

597
00:25:18,320 --> 00:25:20,920
Speaker 2: They retail for about five dollars fifty per larger bag,

598
00:25:21,000 --> 00:25:23,600
Speaker 2: and then some of the little ones are only a dollar. Unfortunately,

599
00:25:23,600 --> 00:25:26,320
Speaker 2: the pumpkin seed variety doesn't come in the one dollar variety.

600
00:25:26,720 --> 00:25:29,440
Speaker 2: But these are fantastic and it's particularly good if you've

601
00:25:29,440 --> 00:25:32,720
Speaker 2: got kids who are not big nut eaters, but they're

602
00:25:32,720 --> 00:25:34,960
Speaker 2: happy to have a little sort of sweet seeded snack.

603
00:25:35,000 --> 00:25:36,960
Speaker 2: It's a great way for them to get good fats

604
00:25:36,960 --> 00:25:39,520
Speaker 2: in their diet. It's a really good addition as a

605
00:25:39,640 --> 00:25:41,800
Speaker 2: daily food of choice for all of us to increase

606
00:25:41,800 --> 00:25:45,080
Speaker 2: our intake of these really powerful anti inflammatory fats that

607
00:25:45,080 --> 00:25:45,960
Speaker 2: we know we don't.

608
00:25:45,720 --> 00:25:46,359
Speaker 3: Get enough of.

609
00:25:46,840 --> 00:25:49,000
Speaker 2: And I can't fault them. If you look at the label,

610
00:25:49,040 --> 00:25:50,879
Speaker 2: you think, oh, it's got ry smalt syrup. It's got

611
00:25:50,880 --> 00:25:52,840
Speaker 2: a little bit of sugar, but the amounts are very,

612
00:25:52,920 --> 00:25:55,640
Speaker 2: very small, like there's two point seven grams of carbohydrate

613
00:25:55,680 --> 00:25:58,639
Speaker 2: two grams of sugar per serve. Really quite insignificant when

614
00:25:58,680 --> 00:26:01,320
Speaker 2: you look at the positive profile of protein for one

615
00:26:01,359 --> 00:26:04,600
Speaker 2: hundred calories per serve. I love them and I include

616
00:26:04,600 --> 00:26:06,479
Speaker 2: them regularly, and my client's diet I have never come

617
00:26:06,520 --> 00:26:08,919
Speaker 2: across a client who doesn't like them, and they're just

618
00:26:08,920 --> 00:26:11,600
Speaker 2: a great Australian food that tastes really good, a great thing.

619
00:26:11,480 --> 00:26:12,720
Speaker 3: For entertaining platters.

620
00:26:13,280 --> 00:26:15,440
Speaker 2: And I'm a massive fan of the whole range, but

621
00:26:15,480 --> 00:26:18,520
Speaker 2: particularly the pumpkin seed once they stand out compared to

622
00:26:18,520 --> 00:26:20,520
Speaker 2: the others when it comes to this long chain that

623
00:26:20,600 --> 00:26:21,639
Speaker 2: from the pumpkin seeds.

624
00:26:21,960 --> 00:26:23,639
Speaker 1: Absolutely, I was watching on these this morning when I

625
00:26:23,640 --> 00:26:25,600
Speaker 1: had a cup of tea as well. They're great, and

626
00:26:25,680 --> 00:26:27,760
Speaker 1: I agree with you. I think people would think, oh,

627
00:26:27,800 --> 00:26:30,920
Speaker 1: pumpkin seeds eighty five percent, that's pretty good. Next ingredients rice,

628
00:26:30,960 --> 00:26:34,360
Speaker 1: moot syrup and alarm bells go off and it's like, oh, sugar, sugar, sugar. Yes,

629
00:26:34,400 --> 00:26:36,440
Speaker 1: we've taught you guys to read the label, but how

630
00:26:36,480 --> 00:26:38,639
Speaker 1: you interpret that is so important. And as sous you

631
00:26:38,720 --> 00:26:41,840
Speaker 1: mentioned two grams of sugar for five of the small pieces.

632
00:26:41,960 --> 00:26:43,879
Speaker 1: Obviously they're quite more so if you would eat the

633
00:26:43,880 --> 00:26:46,440
Speaker 1: whole bag from a fat loss perspective, not great from

634
00:26:46,440 --> 00:26:48,919
Speaker 1: a weight gain perspective. Go for goldt You're onto a

635
00:26:48,960 --> 00:26:51,919
Speaker 1: good thing. It's a very very small amount of sugar.

636
00:26:51,960 --> 00:26:54,719
Speaker 1: If you compare that to something natural like an apple

637
00:26:54,880 --> 00:26:57,840
Speaker 1: or a banana, you're getting significantly less amounts of sugar.

638
00:26:57,880 --> 00:27:00,119
Speaker 1: So it's a really really good option, particularly for some

639
00:27:00,160 --> 00:27:02,080
Speaker 1: of our clients with you know, a little bit insulin

640
00:27:02,119 --> 00:27:05,199
Speaker 1: resistant PCOS that sort of thing. And what I love

641
00:27:05,240 --> 00:27:07,000
Speaker 1: about these as well, Susie and I use them for

642
00:27:07,000 --> 00:27:08,880
Speaker 1: a lot of my ladies around the time a month

643
00:27:08,920 --> 00:27:11,679
Speaker 1: and for PMS because pumpkin's'eds are really high in zinc,

644
00:27:11,840 --> 00:27:13,680
Speaker 1: and we know that there's a small amount of research

645
00:27:13,720 --> 00:27:16,280
Speaker 1: that shows that zinc is really beneficial from a PMS

646
00:27:16,400 --> 00:27:18,879
Speaker 1: and administruation point of view as well, so it can

647
00:27:18,880 --> 00:27:21,679
Speaker 1: actually help in terms of the inflammation and reduce some

648
00:27:21,720 --> 00:27:23,639
Speaker 1: of those symptoms as well. So I get my ladies

649
00:27:23,640 --> 00:27:25,040
Speaker 1: when they're looking for a little bit of a sweet

650
00:27:25,040 --> 00:27:27,000
Speaker 1: treat to have a couple of these with, you know,

651
00:27:27,000 --> 00:27:28,679
Speaker 1: a cup of green tea or something like that if

652
00:27:28,720 --> 00:27:32,200
Speaker 1: they're suffering from PMS or some period cravings. I agree

653
00:27:32,200 --> 00:27:33,800
Speaker 1: with you. I think they're a great snack choice, and

654
00:27:33,840 --> 00:27:35,919
Speaker 1: I like that they're austrain owned as well. When they

655
00:27:35,960 --> 00:27:38,280
Speaker 1: are quite tasty due to the rice manzerrup.

656
00:27:38,640 --> 00:27:41,119
Speaker 2: And they're quite filling, like if you have them with

657
00:27:41,200 --> 00:27:44,760
Speaker 2: amandarin or some berries, like they're really quite feeling because

658
00:27:44,760 --> 00:27:47,960
Speaker 2: they're really crunchy enough sweetness. Yeah, I think if you

659
00:27:47,960 --> 00:27:49,760
Speaker 2: haven't tried them, really give them a go. And as

660
00:27:49,760 --> 00:27:52,960
Speaker 2: I said, it's the green bag. The others are pretty good.

661
00:27:53,000 --> 00:27:55,440
Speaker 2: I think there's a pistachio one, there's an almond, They're

662
00:27:55,440 --> 00:27:58,520
Speaker 2: all quite good. But this is a standout nutritionally because

663
00:27:58,520 --> 00:28:01,560
Speaker 2: of that really high content of that long chain fat,

664
00:28:01,640 --> 00:28:04,320
Speaker 2: specifically coming from the papedas. So it's a big thumbs

665
00:28:04,359 --> 00:28:07,120
Speaker 2: up from us on the Nutrition Couch. We have loved

666
00:28:07,119 --> 00:28:08,400
Speaker 2: this product for a really long time.

667
00:28:08,840 --> 00:28:10,880
Speaker 1: Definitely, and as you mentioned, really good for kids as well,

668
00:28:10,920 --> 00:28:13,080
Speaker 1: because a lot of daycares and schools are nut free

669
00:28:13,119 --> 00:28:15,200
Speaker 1: as well, so these are a great alternative for them.

670
00:28:15,480 --> 00:28:16,920
Speaker 1: And yeah, I think the only thing that I would

671
00:28:16,920 --> 00:28:19,119
Speaker 1: be worried of is probably a price point. As you mentioned,

672
00:28:19,119 --> 00:28:20,919
Speaker 1: like it's not an overly large bag, and it is,

673
00:28:21,000 --> 00:28:23,560
Speaker 1: you know, over five dollars, So probably not something that

674
00:28:23,600 --> 00:28:26,480
Speaker 1: from a budget perspective we would recommend every single day,

675
00:28:26,520 --> 00:28:29,600
Speaker 1: but definitely something you can incorporate in smaller amounts or

676
00:28:29,600 --> 00:28:31,680
Speaker 1: maybe when they're on sale or you know that sort

677
00:28:31,680 --> 00:28:33,160
Speaker 1: of thing, pick up a couple of bags. Because they've

678
00:28:33,160 --> 00:28:35,280
Speaker 1: got a pretty good shelf life as well. You know,

679
00:28:35,320 --> 00:28:36,760
Speaker 1: they're not going to expire in a week like a

680
00:28:36,800 --> 00:28:38,840
Speaker 1: tub of yogurt does, so they've got a pretty good

681
00:28:38,840 --> 00:28:40,360
Speaker 1: shelf life. So if you guys see them on sale,

682
00:28:40,400 --> 00:28:43,040
Speaker 1: absolutely stuck up on a few bags because they're They're

683
00:28:43,040 --> 00:28:45,000
Speaker 1: definitely a great product that Susie and I both.

684
00:28:44,800 --> 00:28:47,200
Speaker 2: Recommend one hundred percent, and I think you're right for kids.

685
00:28:47,240 --> 00:28:48,960
Speaker 2: It's a really good way to get those good fats

686
00:28:48,960 --> 00:28:50,600
Speaker 2: into them and get them used to having that. I'm

687
00:28:50,600 --> 00:28:52,120
Speaker 2: just looking if you can get them online. But though

688
00:28:52,120 --> 00:28:54,720
Speaker 2: they don't seem to have online sales, but you find

689
00:28:54,720 --> 00:28:58,200
Speaker 2: them in the health food section of Woollies and calls.

690
00:28:58,160 --> 00:29:00,600
Speaker 1: And online they do some of the online health food shops.

691
00:29:01,200 --> 00:29:03,240
Speaker 1: A brand that I'm working with, Old as Closed is

692
00:29:03,280 --> 00:29:05,360
Speaker 1: Goodness Me, and they actually sell that in their online

693
00:29:05,400 --> 00:29:07,680
Speaker 1: health food shop as well. So they don't sell them

694
00:29:07,680 --> 00:29:10,160
Speaker 1: directly from the website online, but some of the online

695
00:29:10,160 --> 00:29:12,200
Speaker 1: health food shops do do stock them as well. If

696
00:29:12,200 --> 00:29:14,520
Speaker 1: you're not near a causal walls so you live out rulely,

697
00:29:14,600 --> 00:29:15,920
Speaker 1: or you just don't want to venture out to the

698
00:29:15,960 --> 00:29:19,360
Speaker 1: supermarkets in this climate, which is completely understandable, you can

699
00:29:19,400 --> 00:29:21,520
Speaker 1: get them available online as well.

700
00:29:21,440 --> 00:29:24,080
Speaker 2: Perfect, all right, and that brings us to our final

701
00:29:24,120 --> 00:29:27,680
Speaker 2: segment of the week. Now, as dietitians, we are pretty

702
00:29:27,800 --> 00:29:31,560
Speaker 2: big fans of salmon as a superfood. If you ask

703
00:29:31,920 --> 00:29:36,160
Speaker 2: dietitians and nutritionists their favorite superfoods, I'm hastened to say

704
00:29:36,160 --> 00:29:38,240
Speaker 2: that salmon would be pretty close to the top of

705
00:29:38,280 --> 00:29:42,400
Speaker 2: the list, primarily because it is one of the richest

706
00:29:42,480 --> 00:29:45,040
Speaker 2: natural sources of amiga three fat. A single serve of

707
00:29:45,080 --> 00:29:48,560
Speaker 2: Atlantic salmon will give your entire recommended daily intake of

708
00:29:48,600 --> 00:29:51,320
Speaker 2: these important fats which have a very powerful anti inflammatory

709
00:29:51,400 --> 00:29:53,520
Speaker 2: role in the body, and also can tell you that

710
00:29:53,600 --> 00:29:56,360
Speaker 2: less than ten percent of Australians, particularly in pregnancy, get

711
00:29:56,360 --> 00:29:58,360
Speaker 2: their recommended intake of amiga three fats.

712
00:29:58,360 --> 00:29:59,920
Speaker 3: Now, first of all, before.

713
00:29:59,680 --> 00:30:02,120
Speaker 2: We have this discussion, which can be a little bit

714
00:30:02,360 --> 00:30:05,600
Speaker 2: controversial at times, we will preface this is that I

715
00:30:05,640 --> 00:30:08,720
Speaker 2: am an ambassador for TASL, one of Australia or Australia's

716
00:30:08,800 --> 00:30:12,680
Speaker 2: largest farm salmon groups. I've been their ambassador for many years,

717
00:30:13,600 --> 00:30:17,240
Speaker 2: so I'm bringing this not from a bias perspective, more

718
00:30:17,240 --> 00:30:20,320
Speaker 2: that I am fairly across this area.

719
00:30:20,480 --> 00:30:22,960
Speaker 3: But we have had quite a few questions.

720
00:30:22,600 --> 00:30:26,880
Speaker 2: About eating farmed versus wild caught salmon, so we thought

721
00:30:26,880 --> 00:30:30,640
Speaker 2: we would bring it up as a listener question and

722
00:30:31,160 --> 00:30:33,200
Speaker 2: I'm sure we'll get some feedback on it, but I

723
00:30:33,200 --> 00:30:35,320
Speaker 2: guess purely nutritionally.

724
00:30:34,800 --> 00:30:37,040
Speaker 3: Which is better. Now.

725
00:30:37,600 --> 00:30:41,440
Speaker 2: The issue for me in Australia is that we don't

726
00:30:41,600 --> 00:30:44,640
Speaker 2: have wild caught salmon readily available. So if you did

727
00:30:44,760 --> 00:30:48,280
Speaker 2: manage to find it in a supermarket or a specialty outlet,

728
00:30:48,760 --> 00:30:51,000
Speaker 2: and we're prepared to pay the price, which will be

729
00:30:51,040 --> 00:30:54,800
Speaker 2: significantly more than farm salmon, it won't be Australian.

730
00:30:54,880 --> 00:30:56,560
Speaker 3: It will absolutely be important.

731
00:30:57,160 --> 00:30:59,680
Speaker 2: And one of the reasons that I would be less

732
00:30:59,720 --> 00:31:02,240
Speaker 2: likely to recommend that is one that I prefer, where

733
00:31:02,280 --> 00:31:06,040
Speaker 2: possible to support Australian seafood in general, because we have

734
00:31:06,160 --> 00:31:09,000
Speaker 2: incredibly high standards here in Australia with our farming practices.

735
00:31:09,720 --> 00:31:13,520
Speaker 2: Is that my understanding of the research is that when

736
00:31:13,560 --> 00:31:17,360
Speaker 2: you buy farm salmon, which is farmed in a sustainable way,

737
00:31:17,440 --> 00:31:21,120
Speaker 2: as is a commitment from Tassau in Australia, is that

738
00:31:21,480 --> 00:31:24,520
Speaker 2: the amounts of amiga three fat are pretty highly regulated

739
00:31:24,520 --> 00:31:27,720
Speaker 2: to ensure you get a standard good amount of amiga

740
00:31:27,760 --> 00:31:31,000
Speaker 2: three fat, Whereas if you're having wild caught salmon, you'll

741
00:31:31,040 --> 00:31:33,760
Speaker 2: notice it looks very different, it tastes very different. Every

742
00:31:33,760 --> 00:31:35,560
Speaker 2: single piece of that will be very very different. In

743
00:31:35,600 --> 00:31:37,720
Speaker 2: a Mega three content, you're not guaranteed it because it

744
00:31:37,760 --> 00:31:41,080
Speaker 2: will depend on what that fish ate, for example. So nutritionally,

745
00:31:41,240 --> 00:31:43,800
Speaker 2: one of the benefits if we can name that, even

746
00:31:43,840 --> 00:31:46,560
Speaker 2: though farming doesn't always have a great name, is that

747
00:31:46,800 --> 00:31:49,360
Speaker 2: the farming practices are highly regulated to ensure that the

748
00:31:49,400 --> 00:31:52,840
Speaker 2: fish has optimal nutrition. Because of course big companies want

749
00:31:52,880 --> 00:31:55,320
Speaker 2: to ensure they have a sustainable farming model, they want

750
00:31:55,320 --> 00:31:57,160
Speaker 2: to ensure their fish are healthy, they want to ensure

751
00:31:57,160 --> 00:31:59,840
Speaker 2: that nutritionally they're bringing what they're meant to in terms

752
00:31:59,880 --> 00:32:03,000
Speaker 2: of protein and a Mega three content. So we guarantee

753
00:32:03,000 --> 00:32:06,520
Speaker 2: that when you're having well farmed Australian sustainably soil salmon,

754
00:32:07,080 --> 00:32:09,480
Speaker 2: that it's very very rich in that Amga three content.

755
00:32:09,720 --> 00:32:13,080
Speaker 2: So I don't even know lean where you would find

756
00:32:13,120 --> 00:32:16,240
Speaker 2: wild court salmon. I've never seen it, so I think

757
00:32:16,280 --> 00:32:18,720
Speaker 2: that it's sort of nice in theory, but definitely being

758
00:32:18,720 --> 00:32:19,840
Speaker 2: here in Australia.

759
00:32:19,440 --> 00:32:20,200
Speaker 3: We just won't have it.

760
00:32:20,200 --> 00:32:23,320
Speaker 2: We don't have that available here, So that's sort of

761
00:32:23,720 --> 00:32:24,680
Speaker 2: one position on it.

762
00:32:24,960 --> 00:32:27,880
Speaker 1: Yeah, we do some places, a brand such as John

763
00:32:27,880 --> 00:32:31,040
Speaker 1: West is actually starting to sell imported wild court salmon.

764
00:32:31,120 --> 00:32:33,720
Speaker 1: But you're right, all salmon that is raised in Australia

765
00:32:33,800 --> 00:32:35,800
Speaker 1: is farmed. So if you're one hundred percent that you

766
00:32:35,840 --> 00:32:38,800
Speaker 1: want wild court salmon, sadly it's not going to be Australian. So,

767
00:32:39,040 --> 00:32:41,960
Speaker 1: as you mentioned, Australia does have very high standards for

768
00:32:42,320 --> 00:32:44,280
Speaker 1: farming and those sorts of things. But I think it

769
00:32:44,360 --> 00:32:48,440
Speaker 1: is a very controversial topic and a controversial conversation. But

770
00:32:48,600 --> 00:32:50,520
Speaker 1: if you want wild court salmon, it will have to

771
00:32:50,560 --> 00:32:54,600
Speaker 1: be imported from somewhere like Canada or Alaska. So I

772
00:32:54,640 --> 00:32:56,400
Speaker 1: just I don't think that there's like a right or

773
00:32:56,400 --> 00:32:59,440
Speaker 1: a wrong answer here. I think it's a very personal decision.

774
00:33:00,040 --> 00:33:03,440
Speaker 1: Bottom line, as we've said, salmon is incredibly healthy for you,

775
00:33:03,760 --> 00:33:07,120
Speaker 1: but if you have environmental concerns, you can either choose

776
00:33:07,160 --> 00:33:09,080
Speaker 1: not to eat it at all. If you're someone that

777
00:33:09,080 --> 00:33:11,080
Speaker 1: follows a plant based or a being in lifestyle, that's

778
00:33:11,080 --> 00:33:13,440
Speaker 1: absolutely okay. But if you do choose to eat it

779
00:33:13,840 --> 00:33:16,000
Speaker 1: and you want to support Australia, well I think you

780
00:33:16,040 --> 00:33:18,400
Speaker 1: know what your answer is, you'll have to get farmed salmon,

781
00:33:18,720 --> 00:33:21,200
Speaker 1: or if you're dead set on getting wild seven unfortunately,

782
00:33:21,240 --> 00:33:22,960
Speaker 1: it will need to be imported, but that is still

783
00:33:23,000 --> 00:33:25,560
Speaker 1: absolutely okay as well, you'll just be paying a more

784
00:33:25,600 --> 00:33:28,560
Speaker 1: premium price for it. And don't forget there are a

785
00:33:28,600 --> 00:33:30,680
Speaker 1: lot of other ways that we can assist the environment

786
00:33:30,720 --> 00:33:32,600
Speaker 1: as well. So I don't think that there's a right

787
00:33:32,720 --> 00:33:35,200
Speaker 1: or wrong or a better answer here. I think it

788
00:33:35,240 --> 00:33:38,719
Speaker 1: really does depend on the individual and what things are

789
00:33:38,760 --> 00:33:40,960
Speaker 1: important to the individual. I don't think we can really

790
00:33:40,960 --> 00:33:43,400
Speaker 1: give too much guidance around that. Can we sue it?

791
00:33:43,400 --> 00:33:46,360
Speaker 1: It is a tough conversation, and unfortunately we don't live

792
00:33:46,400 --> 00:33:48,200
Speaker 1: in Canada. We can't just go out to the local

793
00:33:48,240 --> 00:33:50,600
Speaker 1: stream with our fishing rod and catch some world caught

794
00:33:50,680 --> 00:33:53,000
Speaker 1: salmonn It would be lovely if we could, but we

795
00:33:53,040 --> 00:33:55,120
Speaker 1: just don't have that luxury here in Australia.

796
00:33:55,160 --> 00:33:58,720
Speaker 2: And I think one of the things is for me nutritionally. Now,

797
00:33:59,040 --> 00:34:01,560
Speaker 2: we're not environmentally so I'm not training in environmental science.

798
00:34:01,560 --> 00:34:02,760
Speaker 3: I'm not going to comment on it.

799
00:34:03,160 --> 00:34:03,320
Speaker 1: All.

800
00:34:03,360 --> 00:34:06,520
Speaker 2: I can say that from an Australian industry perspective, they're

801
00:34:06,560 --> 00:34:10,040
Speaker 2: deeply committed to a sustainable farming future. But what I

802
00:34:10,080 --> 00:34:13,279
Speaker 2: can comment on is that less than ten percent of

803
00:34:13,280 --> 00:34:16,279
Speaker 2: Australians can get anywhere near they're recommended in takeing of

804
00:34:16,280 --> 00:34:18,000
Speaker 2: a mega three fat. It's one of the most powerful

805
00:34:18,000 --> 00:34:22,560
Speaker 2: ways we can reduce inflammation. So if opting for locally

806
00:34:22,680 --> 00:34:25,840
Speaker 2: farmed salmon, which is adding a significant amount of amiga

807
00:34:25,880 --> 00:34:28,799
Speaker 2: three and a single meal into our family's diets, for

808
00:34:28,840 --> 00:34:33,040
Speaker 2: me as a dietitian, that outweighs every other benefit because

809
00:34:33,040 --> 00:34:35,279
Speaker 2: that's such an important part of our diet. And just

810
00:34:35,400 --> 00:34:38,040
Speaker 2: the interesting thing I find is that people can really

811
00:34:38,320 --> 00:34:41,120
Speaker 2: get really focused on one aspect of a food. For example,

812
00:34:41,160 --> 00:34:43,680
Speaker 2: you know it must be wild caught it, and that's okay. Again,

813
00:34:43,840 --> 00:34:46,239
Speaker 2: like you said, that's personal. It's like politics. It's your

814
00:34:46,239 --> 00:34:49,239
Speaker 2: personal belief system, and we're not here to argue that.

815
00:34:49,680 --> 00:34:51,400
Speaker 2: But what I would say is I also see a

816
00:34:51,400 --> 00:34:54,400
Speaker 2: lot of ironic behavior because I see people very happy

817
00:34:54,680 --> 00:34:57,040
Speaker 2: to then go and order a big home delivery fast

818
00:34:57,040 --> 00:35:01,040
Speaker 2: food fried meal, which is so pro and has so

819
00:35:01,120 --> 00:35:04,480
Speaker 2: many range of processed ingredients, but then they're arguing, you

820
00:35:04,560 --> 00:35:06,480
Speaker 2: have to have wild caught salmon. So I think it's

821
00:35:06,480 --> 00:35:11,000
Speaker 2: about approaching your diet as an overall perspective and nutritionally.

822
00:35:11,080 --> 00:35:15,200
Speaker 2: For me, the benefits of consuming salmon more frequently in

823
00:35:15,239 --> 00:35:18,360
Speaker 2: the dieted and affordable price point for the average Australian

824
00:35:18,920 --> 00:35:21,400
Speaker 2: outweighs all the other issues.

825
00:35:21,000 --> 00:35:21,920
Speaker 3: Associated with that.

826
00:35:22,160 --> 00:35:26,240
Speaker 2: So I have always consumed austray and salmon that's farmed.

827
00:35:26,719 --> 00:35:29,239
Speaker 2: I feed it to myself and my family as a dietician.

828
00:35:29,400 --> 00:35:33,080
Speaker 2: I am confident that it is a strong product. And

829
00:35:33,080 --> 00:35:35,239
Speaker 2: there's a lot of misconceptions about farm salmon. One of

830
00:35:35,239 --> 00:35:37,400
Speaker 2: the most common ones we ad is that it's colored.

831
00:35:37,440 --> 00:35:40,000
Speaker 2: Now that is not the case. The difference is that

832
00:35:40,040 --> 00:35:43,640
Speaker 2: when salmon are in their natural waters in Canada, they

833
00:35:43,680 --> 00:35:47,120
Speaker 2: have access to a food which colors their flesh. Well,

834
00:35:47,160 --> 00:35:49,120
Speaker 2: they don't have that here because we're not in Canada.

835
00:35:49,560 --> 00:35:52,120
Speaker 2: So all they do is mimic the same food molecule

836
00:35:52,239 --> 00:35:54,120
Speaker 2: to give the fish the pink color. So they're not

837
00:35:54,160 --> 00:35:57,120
Speaker 2: coloring the salmon. So there's also a lot of misinformation

838
00:35:57,200 --> 00:35:59,080
Speaker 2: out there that is written by people who don't have

839
00:35:59,160 --> 00:36:02,239
Speaker 2: scientific qualifys. So the other message I would say is

840
00:36:02,239 --> 00:36:04,839
Speaker 2: if you're interested in this area and you're concerned, at

841
00:36:04,920 --> 00:36:08,960
Speaker 2: least make sure you're getting your information from scientifically trained

842
00:36:09,080 --> 00:36:13,120
Speaker 2: practitioners and not people who anecdotally can write what they

843
00:36:13,320 --> 00:36:16,920
Speaker 2: like without any scientific background. So, as I said, a

844
00:36:16,920 --> 00:36:19,960
Speaker 2: lot of the recent rumors about farm salmon, particularly the

845
00:36:20,040 --> 00:36:21,880
Speaker 2: nutritional practices, are simply false.

846
00:36:22,200 --> 00:36:23,000
Speaker 3: It's not true.

847
00:36:23,320 --> 00:36:25,440
Speaker 2: So at least make sure you're getting the right information

848
00:36:25,480 --> 00:36:28,360
Speaker 2: and you're basing it on that before you make sweeping

849
00:36:28,400 --> 00:36:31,400
Speaker 2: statements about whether farm salmon or wildcred is the salmon

850
00:36:31,400 --> 00:36:32,000
Speaker 2: of choice for you.

851
00:36:32,120 --> 00:36:33,839
Speaker 1: Yeah, and if you're listening at home and you're like, well,

852
00:36:33,880 --> 00:36:36,719
Speaker 1: I don't even like salmon, as we've mentioned before, and

853
00:36:36,840 --> 00:36:39,799
Speaker 1: mega threes are so incredibly important, So you can either

854
00:36:39,840 --> 00:36:42,480
Speaker 1: choose to supplement your diet with something like an Amiga

855
00:36:42,520 --> 00:36:44,360
Speaker 1: three tablet, or you can look for some of the

856
00:36:44,360 --> 00:36:46,920
Speaker 1: plant based versions of them. But we know that the

857
00:36:47,040 --> 00:36:50,120
Speaker 1: plant based it just isn't as absorbed and utilized as well,

858
00:36:50,160 --> 00:36:52,000
Speaker 1: So you do need a lot more when it comes

859
00:36:52,040 --> 00:36:54,399
Speaker 1: to a plant based perspective. So a couple of you know,

860
00:36:54,520 --> 00:36:56,800
Speaker 1: cheeseas and pumpkin seeds, you know, once a week, it

861
00:36:56,920 --> 00:36:58,560
Speaker 1: sadly just isn't going to cut in and give you

862
00:36:58,600 --> 00:37:00,919
Speaker 1: the amount that you need. So really it's well worth

863
00:37:01,000 --> 00:37:03,400
Speaker 1: talking to a dietitian if you're someone that doesn't like

864
00:37:03,440 --> 00:37:06,400
Speaker 1: salmon or doesn't eat seafood at all, because you probably

865
00:37:06,480 --> 00:37:09,600
Speaker 1: are not unless you're making a real conscious effort achieving

866
00:37:09,600 --> 00:37:11,319
Speaker 1: the amount of amigia three is that you actually need

867
00:37:11,360 --> 00:37:12,240
Speaker 1: with in your diet.

868
00:37:12,239 --> 00:37:16,359
Speaker 2: Or have a few munch snacks every day that'll give

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00:37:16,400 --> 00:37:16,920
Speaker 2: you a fax.

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00:37:17,160 --> 00:37:21,719
Speaker 1: More than so, Susie, that brings us to the end

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00:37:21,800 --> 00:37:24,480
Speaker 1: of the nutrition couch for another week. Can't believe we're

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00:37:24,480 --> 00:37:26,560
Speaker 1: at the end of the episode already. Sometimes I feel

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00:37:26,560 --> 00:37:28,719
Speaker 1: like it just goes in a flush. But if you

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00:37:28,760 --> 00:37:30,680
Speaker 1: guys haven't done so already, it would mean the world

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00:37:30,680 --> 00:37:32,960
Speaker 1: to us if you could subscribe so that you are.

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00:37:33,600 --> 00:37:35,600
Speaker 1: You have us in your inbox every Sunday morning. You

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00:37:35,640 --> 00:37:37,520
Speaker 1: don't even have to download us. We're there and we're

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00:37:37,520 --> 00:37:39,560
Speaker 1: waiting as soon as you're ready to give us a listen.

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00:37:39,840 --> 00:37:42,600
Speaker 1: And of course we always love reading all your positive

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00:37:42,680 --> 00:37:45,520
Speaker 1: ratings and reviews. So if you have us, spare twenty

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00:37:45,600 --> 00:37:47,719
Speaker 1: thirty seconds please take a moment to leave us a

882
00:37:47,719 --> 00:37:50,600
Speaker 1: positive review in the Purple Apple Podcast app. It really

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00:37:50,680 --> 00:37:53,120
Speaker 1: does mean so much to us. We've got our Instagram

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00:37:53,120 --> 00:37:55,680
Speaker 1: and our Facebook up and running on socials. We're taking

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00:37:55,719 --> 00:37:58,960
Speaker 1: your comments, we're taking your questions. People dm us photos

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00:37:59,000 --> 00:38:00,799
Speaker 1: all the time. We really like that. That's how we

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00:38:00,840 --> 00:38:03,000
Speaker 1: come up with the content each week. So please send

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00:38:03,040 --> 00:38:05,040
Speaker 1: in your questions, send in your photos and your products

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00:38:05,080 --> 00:38:07,520
Speaker 1: for us to review, and we will be in your ears,

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00:38:07,640 --> 00:38:09,680
Speaker 1: same time, same place, next Sunday.

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00:38:09,880 --> 00:38:10,640
Speaker 3: Have a great week.