1 00:00:00,800 --> 00:00:03,680 Speaker 1: Hi, I'm Leanne Ward and I'm Susie Burrow and welcome 2 00:00:03,720 --> 00:00:06,520 Speaker 1: to the Nutrition Couch, a weekly podcast from two of 3 00:00:06,519 --> 00:00:10,119 Speaker 1: Austray's leading dietitians, bringing you everything that is new in 4 00:00:10,160 --> 00:00:13,480 Speaker 1: the world of nutrition, diets and good food from the 5 00:00:13,560 --> 00:00:17,680 Speaker 1: Nutrition Catch Today, Why are you not losing weight? Susie 6 00:00:17,680 --> 00:00:20,000 Speaker 1: and I discuss the most common mistakes when it comes 7 00:00:20,040 --> 00:00:22,720 Speaker 1: to fat loss that we see on a daily basis 8 00:00:22,720 --> 00:00:26,079 Speaker 1: with our own clients. Our client case study is on reflux. 9 00:00:26,320 --> 00:00:29,080 Speaker 1: How does your dietary choices as well as the way 10 00:00:29,120 --> 00:00:33,520 Speaker 1: you eat directly impact intergestion and abdominal comfort. Our product 11 00:00:33,560 --> 00:00:35,920 Speaker 1: review is on one of our favorite seated snacks. And 12 00:00:35,960 --> 00:00:39,640 Speaker 1: our listener question is about fish specifically salmon. Is farm 13 00:00:39,720 --> 00:00:42,200 Speaker 1: salmon okay to eat or should we be seeking out 14 00:00:42,280 --> 00:00:45,040 Speaker 1: wild caught salmon? But to get us started this week? 15 00:00:45,320 --> 00:00:47,559 Speaker 1: Last week, Susie, you asked what sort of training that 16 00:00:47,680 --> 00:00:50,279 Speaker 1: I do? So what is your exercise program like at 17 00:00:50,280 --> 00:00:50,640 Speaker 1: the moment? 18 00:00:51,600 --> 00:00:55,640 Speaker 2: I am a big exerciser, Leanne. I am not very tall. 19 00:00:55,680 --> 00:00:57,560 Speaker 2: I've said that before, and I really have to work 20 00:00:57,680 --> 00:01:00,440 Speaker 2: very hard both. I guess for a mental health perspective, 21 00:01:00,480 --> 00:01:02,840 Speaker 2: I guess I'm very used to the endorphins that come 22 00:01:02,840 --> 00:01:05,960 Speaker 2: from exercise and really rely on that on a daily basis, 23 00:01:06,319 --> 00:01:08,080 Speaker 2: and also just to be able to eat the food 24 00:01:08,120 --> 00:01:10,960 Speaker 2: that I like, because I do like to eat, and 25 00:01:11,080 --> 00:01:14,119 Speaker 2: so I would always walk every day. So I try 26 00:01:14,160 --> 00:01:17,360 Speaker 2: and get at least twelve fifteen thousand steps most days, 27 00:01:17,360 --> 00:01:19,319 Speaker 2: and a lot of that is incidental. I probably do 28 00:01:19,400 --> 00:01:21,840 Speaker 2: more of a structured walk a couple of times. But 29 00:01:22,040 --> 00:01:24,319 Speaker 2: I also now have got back to running. It took 30 00:01:24,360 --> 00:01:25,720 Speaker 2: me a little while. I started at the end of 31 00:01:25,760 --> 00:01:28,360 Speaker 2: last year, and I'm over time improving. I think if 32 00:01:28,400 --> 00:01:30,440 Speaker 2: you're not a natural runner and you feel like an 33 00:01:30,520 --> 00:01:33,880 Speaker 2: elephant clobbing around when you run, that's definitely me. But 34 00:01:33,880 --> 00:01:36,160 Speaker 2: I'm getting better. And one of my favorite things to 35 00:01:36,200 --> 00:01:38,039 Speaker 2: do is to head up to the Northern Beaches in 36 00:01:38,080 --> 00:01:41,200 Speaker 2: Sydney at Narrabeen and do what we call the Lake Run, 37 00:01:41,240 --> 00:01:43,680 Speaker 2: which is a very flat eight or nine k run. 38 00:01:43,880 --> 00:01:45,640 Speaker 2: Unfortunately I can't get up there at the moment, but 39 00:01:45,920 --> 00:01:48,200 Speaker 2: it is one of my favorite things to do. So 40 00:01:48,680 --> 00:01:50,480 Speaker 2: I sort of would do two or three little runs 41 00:01:50,520 --> 00:01:52,680 Speaker 2: and then plenty of steps, and then I do do 42 00:01:52,760 --> 00:01:54,600 Speaker 2: a little bit of light gym training at a local 43 00:01:54,640 --> 00:01:57,960 Speaker 2: gym just thirty minutes of sort of mix weights and 44 00:01:58,040 --> 00:02:00,600 Speaker 2: light cardio, maybe twice a week. I don't love it. 45 00:02:00,600 --> 00:02:03,160 Speaker 2: I'm quite muscling naturally, but I just do it one 46 00:02:03,200 --> 00:02:04,920 Speaker 2: because I've been there a long time and I'm the 47 00:02:04,960 --> 00:02:07,680 Speaker 2: trainer and I kind of friends and just to do 48 00:02:07,760 --> 00:02:10,400 Speaker 2: a little bit of weight tight work. So at least 49 00:02:10,760 --> 00:02:13,240 Speaker 2: I would exercise. I would say out of the thirty days, 50 00:02:13,280 --> 00:02:15,960 Speaker 2: I would exercise twenty nine. It's something that is just 51 00:02:16,040 --> 00:02:18,440 Speaker 2: part of my regular routine. I really enjoy it. I 52 00:02:18,480 --> 00:02:20,079 Speaker 2: listen to a lot of podcasts, I listen to a 53 00:02:20,120 --> 00:02:22,399 Speaker 2: lot of music. It really is my time to regroup, 54 00:02:22,720 --> 00:02:24,600 Speaker 2: and when I don't do it, I feel far worse. 55 00:02:24,639 --> 00:02:27,080 Speaker 2: So it's like a prescription for me. I'm a big, 56 00:02:27,280 --> 00:02:29,680 Speaker 2: big exerciser and have been since I left school. So 57 00:02:29,720 --> 00:02:32,639 Speaker 2: it's definitely part of my routine and as I said, 58 00:02:32,680 --> 00:02:35,520 Speaker 2: almost like a light antidepressant sometimes to keep you in 59 00:02:35,560 --> 00:02:38,160 Speaker 2: a good mood. So definitely we don't get to coast. 60 00:02:38,200 --> 00:02:40,400 Speaker 2: We have to work pretty hard, as our listeners do, 61 00:02:40,480 --> 00:02:41,840 Speaker 2: to keep our weight under control. 62 00:02:42,320 --> 00:02:43,880 Speaker 1: Yeah. I know. Sometimes I think I listen to think 63 00:02:43,880 --> 00:02:46,200 Speaker 1: we're magical unicorns. We can injure in what we please, 64 00:02:46,320 --> 00:02:48,400 Speaker 1: or we're always eating one hundred percent healthy foods, but 65 00:02:48,680 --> 00:02:51,040 Speaker 1: it's certainly not the case. We do definitely practice what 66 00:02:51,080 --> 00:02:53,079 Speaker 1: we preach the majority of the time, don't we. 67 00:02:53,480 --> 00:02:56,400 Speaker 2: One hundred percent? And I think it's also helpful because 68 00:02:56,440 --> 00:02:58,960 Speaker 2: when we're talking to clients, you have insight into what 69 00:02:59,040 --> 00:03:01,799 Speaker 2: normally is, what thousand steps looks like, what twenty thousand 70 00:03:01,880 --> 00:03:03,959 Speaker 2: look like, and how to really bring that together. I 71 00:03:04,000 --> 00:03:06,240 Speaker 2: think if I was naturally, really really thin, it would 72 00:03:06,240 --> 00:03:08,960 Speaker 2: be difficult to understand. So there's pros and cons that 73 00:03:08,960 --> 00:03:11,200 Speaker 2: come from having to work hard as well, But definitely 74 00:03:11,200 --> 00:03:13,760 Speaker 2: it gives good insight into busy people and their lives 75 00:03:13,760 --> 00:03:16,120 Speaker 2: and how you can fit in exercise even if you 76 00:03:16,160 --> 00:03:18,200 Speaker 2: are really really busy or really really not into it. 77 00:03:18,960 --> 00:03:22,480 Speaker 1: And on that, I guess fat loss chat questions that 78 00:03:22,480 --> 00:03:24,200 Speaker 1: we get asked all the time, and a big headline 79 00:03:24,240 --> 00:03:26,840 Speaker 1: that we saw in the media this week was reasons 80 00:03:26,880 --> 00:03:29,600 Speaker 1: you can't lose weight. So we thought this was a 81 00:03:29,600 --> 00:03:31,919 Speaker 1: good one to have a chat about because it resonated 82 00:03:31,960 --> 00:03:34,880 Speaker 1: with both of us definitely common. I guess reasons that 83 00:03:35,000 --> 00:03:38,760 Speaker 1: acting is barriers or reasons why people are not able 84 00:03:38,800 --> 00:03:41,280 Speaker 1: to achieve that weight loss goal, and so I thought 85 00:03:41,320 --> 00:03:44,119 Speaker 1: i'd kick us off today Susie and get this conbo started. 86 00:03:44,360 --> 00:03:46,040 Speaker 1: And probably the first thing that I wanted to chat 87 00:03:46,080 --> 00:03:49,280 Speaker 1: about was that very much that perfectionism type of trait 88 00:03:49,320 --> 00:03:52,680 Speaker 1: where people eat super clean Monday to Friday. They're really rigid, 89 00:03:52,680 --> 00:03:55,640 Speaker 1: they're really structured, they're really like overnight, it's a breakfast 90 00:03:55,680 --> 00:03:58,160 Speaker 1: tuna sala balanche, you know, steam chicken and veggies for 91 00:03:58,200 --> 00:04:00,800 Speaker 1: dinner up until Friday, and then all hell breaks loose 92 00:04:00,880 --> 00:04:03,160 Speaker 1: from Friday and then they just you know, blow out 93 00:04:03,200 --> 00:04:05,800 Speaker 1: all weekend and they're starting again on Monday. That's probably 94 00:04:05,800 --> 00:04:07,440 Speaker 1: the biggest thing that I see as one of the 95 00:04:07,680 --> 00:04:11,040 Speaker 1: large reasons that females in particular can't lose weight, and 96 00:04:11,040 --> 00:04:14,200 Speaker 1: males too, because they're doing these either big cheat days 97 00:04:14,280 --> 00:04:17,840 Speaker 1: or big cheat weekends, and they're just consuming oh an 98 00:04:17,880 --> 00:04:21,080 Speaker 1: absorbent amount of calories that just pulls up their weekly 99 00:04:21,120 --> 00:04:23,480 Speaker 1: average and keeps them out of that deficit. They hit 100 00:04:23,520 --> 00:04:25,159 Speaker 1: Monday morning and all that weight loss and all that 101 00:04:25,200 --> 00:04:27,560 Speaker 1: hard work they've done during the week has gone by Monday. 102 00:04:27,880 --> 00:04:30,440 Speaker 1: So I think it's that either perfectionism or those cheat 103 00:04:30,480 --> 00:04:33,200 Speaker 1: day weekends that are really holding a lot of people back. 104 00:04:33,680 --> 00:04:35,240 Speaker 1: And we've talked about this a little bit on the 105 00:04:35,240 --> 00:04:38,440 Speaker 1: potty before. Probably my second reason, Susie, is what I 106 00:04:38,480 --> 00:04:42,560 Speaker 1: call health halos. So we're eating more of something because 107 00:04:42,600 --> 00:04:45,440 Speaker 1: we think it's a healthier version. Like we've made a 108 00:04:45,480 --> 00:04:48,840 Speaker 1: Paleo gluten free, sugar free, egg free brownie and then 109 00:04:48,839 --> 00:04:51,200 Speaker 1: we've had four bloody pieces of it because we think 110 00:04:51,640 --> 00:04:53,160 Speaker 1: we are and we could have just made a normal 111 00:04:53,160 --> 00:04:54,640 Speaker 1: brownie and had a slice of it and moved on. 112 00:04:55,040 --> 00:04:56,720 Speaker 1: So I think for a lot of us, we're eating 113 00:04:56,760 --> 00:04:58,159 Speaker 1: a lot of these foods and we're buying, you know, 114 00:04:58,480 --> 00:05:00,280 Speaker 1: pints of ice cream that are like you can need 115 00:05:00,320 --> 00:05:02,840 Speaker 1: the whole pint for three fifty four hundred calories. That's 116 00:05:02,880 --> 00:05:04,800 Speaker 1: still three fifty four hundred calories, do you know what 117 00:05:04,839 --> 00:05:07,120 Speaker 1: I mean? Even though it might be a healthier alternative, 118 00:05:07,160 --> 00:05:09,040 Speaker 1: you still probably shouldn't eat an entire pint of ice 119 00:05:09,120 --> 00:05:11,279 Speaker 1: cream on a Saturday night. So I think that for 120 00:05:11,360 --> 00:05:13,120 Speaker 1: a lot of us, we're getting caught up in these 121 00:05:13,160 --> 00:05:17,160 Speaker 1: health halos and forgetting that portion size absolutely matters when 122 00:05:17,160 --> 00:05:19,600 Speaker 1: it comes to fat loss. And I had this discussion 123 00:05:19,600 --> 00:05:21,160 Speaker 1: with a client the other day, Susie, and she's like, 124 00:05:21,400 --> 00:05:23,280 Speaker 1: and I was like, Okay, what's then the plans? Do 125 00:05:23,320 --> 00:05:25,200 Speaker 1: you need some assistance there because I give my ladies 126 00:05:25,279 --> 00:05:27,080 Speaker 1: daily check ins and she's like, Oh, I'm going to grilled. 127 00:05:27,080 --> 00:05:30,000 Speaker 1: I've got it covered. I've chosen this plant based, vegan 128 00:05:30,040 --> 00:05:32,159 Speaker 1: grilled burger and I'm gonna have my sweet potato chips. 129 00:05:32,440 --> 00:05:34,479 Speaker 1: And I was like, Okay, have we budgeted for that? 130 00:05:34,800 --> 00:05:36,880 Speaker 1: We got the flexibility with it our week to include 131 00:05:36,920 --> 00:05:38,960 Speaker 1: that and still say in a deficit. And she's like, 132 00:05:39,040 --> 00:05:41,080 Speaker 1: oh yeah, yeah, totally, Like it'll just be worth my 133 00:05:41,160 --> 00:05:43,320 Speaker 1: normal dinner. And I was like, absolutely not, Like the 134 00:05:43,360 --> 00:05:45,640 Speaker 1: dinner recipes that I've written for her are far less 135 00:05:45,640 --> 00:05:48,080 Speaker 1: calories and what she'd been doing. We looked up that 136 00:05:48,160 --> 00:05:50,799 Speaker 1: plant based grilled burger plus the sweet side of sweet 137 00:05:50,800 --> 00:05:54,240 Speaker 1: potato chips, Susie. That was just over a thousand calories 138 00:05:54,279 --> 00:05:56,600 Speaker 1: that she was having. So I think those health halos 139 00:05:56,640 --> 00:05:59,120 Speaker 1: for a lot of people. People think it's marketed as healthy, 140 00:05:59,160 --> 00:06:01,880 Speaker 1: clean and better olditive, but it doesn't mean that you 141 00:06:01,880 --> 00:06:03,960 Speaker 1: can still eat those foods and stay in your deficit 142 00:06:04,000 --> 00:06:05,800 Speaker 1: and achieve that loss. What are your thoughts? 143 00:06:06,200 --> 00:06:08,320 Speaker 2: That has just reminded me of another one, because the 144 00:06:08,320 --> 00:06:10,400 Speaker 2: first one you said was what I was going to say, 145 00:06:10,480 --> 00:06:13,320 Speaker 2: So absolutely, I agree. It's been good half the time 146 00:06:13,320 --> 00:06:16,599 Speaker 2: and then completely off the wagon. But I start with 147 00:06:16,640 --> 00:06:18,200 Speaker 2: that when you've just triggered me on, because I had 148 00:06:18,200 --> 00:06:20,120 Speaker 2: a similar example. I had a client who went to 149 00:06:20,160 --> 00:06:23,480 Speaker 2: a health cafe, like a healthy juice cafe, and just 150 00:06:23,480 --> 00:06:25,719 Speaker 2: for a normal lunch, and they ordered a tuna melt 151 00:06:26,080 --> 00:06:29,880 Speaker 2: and a special alm and caramel shake, and she was like, 152 00:06:29,960 --> 00:06:31,720 Speaker 2: it's pretty healthy, I'm sure, and I looked it up. 153 00:06:31,720 --> 00:06:34,000 Speaker 2: It was like a thousand calories for that meal. So 154 00:06:34,040 --> 00:06:36,040 Speaker 2: that definitely is one of them. I think the things 155 00:06:36,040 --> 00:06:39,560 Speaker 2: that spring to mind for me, particularly for people who 156 00:06:39,600 --> 00:06:41,520 Speaker 2: tend to be quite strict on their diet in the day, 157 00:06:42,000 --> 00:06:44,480 Speaker 2: it's the mindless munching once they get home, so they 158 00:06:44,480 --> 00:06:46,719 Speaker 2: have a little bit of the kids lunchbox leftovers or 159 00:06:46,720 --> 00:06:49,160 Speaker 2: some rice crackers with hommus, and then by the time 160 00:06:49,200 --> 00:06:51,080 Speaker 2: they've sat down to dinner, they've already eaten kind of 161 00:06:51,120 --> 00:06:53,320 Speaker 2: a dinner and then they pick. So it's that kind 162 00:06:53,320 --> 00:06:56,880 Speaker 2: of picking because they're really hungry, but little little things 163 00:06:56,880 --> 00:06:59,960 Speaker 2: slippy in and often might not even realize you're doing, 164 00:07:00,160 --> 00:07:02,600 Speaker 2: particularly when you're cleaning up kids plates and things, so 165 00:07:02,680 --> 00:07:05,520 Speaker 2: that's very common. The other one that springs to mind 166 00:07:05,560 --> 00:07:07,719 Speaker 2: is my clients who have way too much at night. 167 00:07:07,880 --> 00:07:10,440 Speaker 2: So again, they are pretty good in the day. They 168 00:07:10,440 --> 00:07:13,760 Speaker 2: have a breakfast, lunch, afternoon, snack, their dinner, and then 169 00:07:13,800 --> 00:07:15,960 Speaker 2: they like to reward themselves, but they don't just have 170 00:07:16,000 --> 00:07:18,440 Speaker 2: a couple of squares of chocolate or a little bit 171 00:07:18,440 --> 00:07:21,200 Speaker 2: of ice cream. They have wine plus some ice cream 172 00:07:21,200 --> 00:07:23,400 Speaker 2: plus a little bit of chocolate, and then something else 173 00:07:23,480 --> 00:07:25,400 Speaker 2: is in the fridge, so again they having two or 174 00:07:25,400 --> 00:07:28,280 Speaker 2: three hundred extra calories that they nibble on throughout the evening. 175 00:07:28,840 --> 00:07:31,040 Speaker 2: And then the other one that comes to mind is 176 00:07:31,080 --> 00:07:33,280 Speaker 2: when I've got clients I've been working with a while 177 00:07:33,280 --> 00:07:35,800 Speaker 2: and they might be doing some walking or even getting 178 00:07:35,800 --> 00:07:37,720 Speaker 2: to the gym when we can, or a bit of exercise. 179 00:07:38,160 --> 00:07:40,320 Speaker 2: But I think what happens over time we don't think 180 00:07:40,360 --> 00:07:42,560 Speaker 2: about is that your body gets really used to the 181 00:07:42,640 --> 00:07:45,440 Speaker 2: training very very quickly as well. And if you're not 182 00:07:45,560 --> 00:07:48,920 Speaker 2: getting some really good heart rate training style where your 183 00:07:48,960 --> 00:07:52,200 Speaker 2: heart's elevated and you're mixing things up, often that kind 184 00:07:52,240 --> 00:07:55,560 Speaker 2: of movement just becomes maintenance and it's not challenging the 185 00:07:55,640 --> 00:07:58,600 Speaker 2: muscle to burn more calories. So definitely, I see when 186 00:07:58,600 --> 00:08:00,240 Speaker 2: clients have lost a little bit of weight and it's 187 00:08:00,240 --> 00:08:03,600 Speaker 2: plat oued. It's often about exercise intensity and the type 188 00:08:03,600 --> 00:08:06,280 Speaker 2: of training to get a training effect rather than just 189 00:08:06,280 --> 00:08:08,200 Speaker 2: a maintenance effect. So I've got lots of women who 190 00:08:08,240 --> 00:08:10,480 Speaker 2: are doing lots of walking, but their heart rate may 191 00:08:10,520 --> 00:08:12,800 Speaker 2: barely change, and so it's really about looking for some 192 00:08:12,880 --> 00:08:16,720 Speaker 2: ways to incorporate some cardioactivity, maybe some hill climbs or 193 00:08:16,760 --> 00:08:19,960 Speaker 2: some stairs again, to mix things up is really really 194 00:08:19,960 --> 00:08:22,880 Speaker 2: important part of a weight loss journey that you're wanting 195 00:08:22,920 --> 00:08:25,360 Speaker 2: to lose weight over a month to three months, to 196 00:08:25,480 --> 00:08:28,600 Speaker 2: change things around. So they're definitely all things that spring 197 00:08:28,640 --> 00:08:29,040 Speaker 2: to mind. 198 00:08:29,520 --> 00:08:31,800 Speaker 1: Absolutely. And while we're chatting about exercise, I actually did 199 00:08:31,840 --> 00:08:34,000 Speaker 1: a Q and A on my other podcast, Lean wal 200 00:08:34,120 --> 00:08:36,440 Speaker 1: Nutrition the other week, and a question was, I'm a 201 00:08:36,440 --> 00:08:38,439 Speaker 1: busy mom, I've only got thirty minutes a day. What's 202 00:08:38,480 --> 00:08:40,199 Speaker 1: the best type of exercise I should be doing for 203 00:08:40,240 --> 00:08:42,880 Speaker 1: fat loss? And my response at a nutshell was fat 204 00:08:42,880 --> 00:08:45,520 Speaker 1: loss should come from nutrition and exercise should be about 205 00:08:45,520 --> 00:08:48,040 Speaker 1: something that you enjoy. So I think my point here 206 00:08:48,040 --> 00:08:49,880 Speaker 1: for our listeners is that I think a lot of 207 00:08:50,000 --> 00:08:53,000 Speaker 1: us try to out exercise a bad diet. So we're 208 00:08:53,000 --> 00:08:55,840 Speaker 1: doing an hour or two gym sessions a day, but 209 00:08:55,920 --> 00:08:58,640 Speaker 1: our nutrition is still crap, so realistically we should be 210 00:08:58,679 --> 00:09:00,079 Speaker 1: and we've talked about this on the potty before. For 211 00:09:00,360 --> 00:09:03,920 Speaker 1: fat loss, nutrition's king and exercise is queen from there, 212 00:09:03,960 --> 00:09:06,440 Speaker 1: so use exercise to support it. But so many of 213 00:09:06,480 --> 00:09:10,440 Speaker 1: us overestimate how much exercise we do, or how active 214 00:09:10,480 --> 00:09:13,439 Speaker 1: we really are, or how much calories we're burning through 215 00:09:13,480 --> 00:09:17,640 Speaker 1: that exercise, and underestimate how much nutrition we're actually consuming 216 00:09:17,679 --> 00:09:19,080 Speaker 1: at the end of the day. And we actually have 217 00:09:19,160 --> 00:09:22,439 Speaker 1: research studies to back this up, Suzi, that as humans 218 00:09:22,480 --> 00:09:26,080 Speaker 1: we tend to overestiate our exercise and underestimate how much 219 00:09:26,120 --> 00:09:28,319 Speaker 1: we actually eat. And this has been showing time and 220 00:09:28,360 --> 00:09:29,800 Speaker 1: time again of the research, and it's one of the 221 00:09:29,800 --> 00:09:32,880 Speaker 1: first things they actually taught me when I started university 222 00:09:33,000 --> 00:09:36,200 Speaker 1: was that your clients will always underestimate how much they're eating. 223 00:09:36,280 --> 00:09:37,840 Speaker 1: They don't mean to lie, they don't mean to do 224 00:09:37,880 --> 00:09:41,280 Speaker 1: it intentionally. It's just as humans, we think we eat 225 00:09:41,360 --> 00:09:42,760 Speaker 1: less than we actually do. 226 00:09:43,640 --> 00:09:46,880 Speaker 2: It's twenty five percent. It's well documented in research, well 227 00:09:47,400 --> 00:09:50,200 Speaker 2: peer reviewed research. It's about we all underestimate about twenty 228 00:09:50,240 --> 00:09:52,800 Speaker 2: five percent. And that reminds me of the other the 229 00:09:53,040 --> 00:09:56,120 Speaker 2: huge yeah quarter. The other thing that I see clients 230 00:09:56,120 --> 00:09:59,560 Speaker 2: doing all the time is that they underestimate the portions 231 00:09:59,559 --> 00:10:02,840 Speaker 2: of pro they're consuming at nighttime. So a small female 232 00:10:02,920 --> 00:10:05,120 Speaker 2: might only need one hundred, one hundred and twenty grams 233 00:10:05,160 --> 00:10:08,680 Speaker 2: cooked and they're having double that because the sort of 234 00:10:08,720 --> 00:10:11,720 Speaker 2: portions of steak or salmon or chicken that we're taught 235 00:10:11,760 --> 00:10:14,720 Speaker 2: to eat are so much bigger than small females in 236 00:10:14,760 --> 00:10:16,920 Speaker 2: particular need. So when it comes down to that, I 237 00:10:16,920 --> 00:10:19,360 Speaker 2: think it's getting back down to weighing, and not that 238 00:10:19,400 --> 00:10:21,360 Speaker 2: we want clients to be weighing food all the time, 239 00:10:21,600 --> 00:10:24,600 Speaker 2: but I guarantee those protein portions at night are really 240 00:10:24,640 --> 00:10:27,600 Speaker 2: easily over consumed, and people are having two hundred to 241 00:10:27,600 --> 00:10:30,160 Speaker 2: fifty grams, which is way too much for a small female. 242 00:10:30,200 --> 00:10:32,680 Speaker 2: So if you feel that you're eating really, really well, 243 00:10:33,120 --> 00:10:35,320 Speaker 2: you might be having chicken and veggies for dinner routinely 244 00:10:35,360 --> 00:10:38,360 Speaker 2: and thinking why is nothing working? Sometimes you're having two 245 00:10:38,480 --> 00:10:40,600 Speaker 2: hundred to two fifty grams of chicken that's more than 246 00:10:40,640 --> 00:10:45,120 Speaker 2: three hundred calories. So underestimating the protein portions is very 247 00:10:45,200 --> 00:10:46,800 Speaker 2: very common with my females as well. 248 00:10:47,200 --> 00:10:49,400 Speaker 1: And my final point is probably a good one where 249 00:10:49,440 --> 00:10:51,280 Speaker 1: I see a lot of people who are doing we 250 00:10:51,360 --> 00:10:54,440 Speaker 1: talked about if it fits your macros on a previous podcast, Susie, 251 00:10:54,440 --> 00:10:57,440 Speaker 1: they're doing something like tracking their macros, but they're honestly 252 00:10:57,559 --> 00:11:01,280 Speaker 1: only tracking, Susie what they want to track. So it's like, oh, 253 00:11:01,320 --> 00:11:02,959 Speaker 1: I had a brownie and I'll see them put it 254 00:11:03,000 --> 00:11:04,600 Speaker 1: into my finness pal and they like. I had a 255 00:11:04,600 --> 00:11:06,040 Speaker 1: friend do this in front of me one day. We 256 00:11:06,040 --> 00:11:07,760 Speaker 1: were at a cafe and she chose a brownie and 257 00:11:07,800 --> 00:11:09,280 Speaker 1: in my head, I was like, that brownie is you know, 258 00:11:09,360 --> 00:11:11,720 Speaker 1: probably four five hundred calories, you know, just from my 259 00:11:11,760 --> 00:11:14,440 Speaker 1: own knowledge, and she's like brownie. And she's scrolling down 260 00:11:14,480 --> 00:11:16,719 Speaker 1: my finness paler and there's two hundred brownies in my 261 00:11:16,760 --> 00:11:19,760 Speaker 1: finness pal and she's like two hundred, three hundred for 262 00:11:20,040 --> 00:11:22,720 Speaker 1: five hundred. No, no way. And she found this brownie 263 00:11:22,760 --> 00:11:24,640 Speaker 1: that was like one hundred calories and she's like there 264 00:11:24,960 --> 00:11:26,719 Speaker 1: and puts it in her up and I was like, 265 00:11:27,040 --> 00:11:29,320 Speaker 1: you know, it doesn't work like that, like like you 266 00:11:29,400 --> 00:11:32,840 Speaker 1: can't just you can't track what you wanted to track anyway. 267 00:11:32,880 --> 00:11:34,440 Speaker 1: So the point is that I think for a lot 268 00:11:34,480 --> 00:11:37,000 Speaker 1: of us, we're only tracking what we want to track, 269 00:11:37,200 --> 00:11:40,520 Speaker 1: or we're tracking to make things fit the exact calory 270 00:11:40,600 --> 00:11:42,800 Speaker 1: or the exact macro or you know, we're trying to 271 00:11:42,840 --> 00:11:45,439 Speaker 1: get our protein up to say, I don't know, something 272 00:11:45,440 --> 00:11:47,560 Speaker 1: crazy like two hundred grams of protein or something, but 273 00:11:47,600 --> 00:11:50,319 Speaker 1: it's blown out our calories, and people are confused about 274 00:11:50,320 --> 00:11:52,440 Speaker 1: whether they hit the calorie goal or whether they hit 275 00:11:52,480 --> 00:11:54,240 Speaker 1: the macro nutrient goal. And so I think there's a 276 00:11:54,280 --> 00:11:56,719 Speaker 1: lot of confusion around tracking. But I think for a 277 00:11:56,720 --> 00:11:58,480 Speaker 1: lot of us, we're only really tracking what we want 278 00:11:58,520 --> 00:12:01,080 Speaker 1: to track, and the little bite of this and grabs 279 00:12:01,120 --> 00:12:03,400 Speaker 1: of this and licks of this and drinks and chips 280 00:12:03,440 --> 00:12:05,480 Speaker 1: of that don't kind of count or don't end up 281 00:12:05,520 --> 00:12:07,280 Speaker 1: in the app as well. And if you're doing that regularly, 282 00:12:07,320 --> 00:12:09,720 Speaker 1: as you say, like packing the kids lunches, finishing up 283 00:12:09,760 --> 00:12:12,199 Speaker 1: their plates, having a sip of Hubbies wine, having a 284 00:12:12,200 --> 00:12:14,200 Speaker 1: little look of the kids ice creams, if you're doing 285 00:12:14,280 --> 00:12:16,960 Speaker 1: that on a regular basis, absolutely all of those things 286 00:12:16,960 --> 00:12:18,920 Speaker 1: add up. And you know, some people, you know, we 287 00:12:18,960 --> 00:12:21,679 Speaker 1: only advise small calorie deficits for fat loss, so if 288 00:12:21,679 --> 00:12:24,240 Speaker 1: your deficit it's only about two hundred calories, that can 289 00:12:24,280 --> 00:12:26,520 Speaker 1: go like that if you know you're doing all of 290 00:12:26,520 --> 00:12:28,959 Speaker 1: those little things consistently throughout the day, So I think 291 00:12:29,240 --> 00:12:31,360 Speaker 1: tracking only what you want to track is a big 292 00:12:32,240 --> 00:12:34,840 Speaker 1: like I would say, mistake for a lot of people. 293 00:12:34,559 --> 00:12:36,839 Speaker 2: One hundred percent, and you know you're not You're only 294 00:12:36,920 --> 00:12:39,760 Speaker 2: human twenty five percent. We all underestimate and usually it's 295 00:12:39,800 --> 00:12:42,840 Speaker 2: something simple that we can fix very easily. But they're 296 00:12:42,840 --> 00:12:45,040 Speaker 2: definitely the common ones that we see. So hopefully that 297 00:12:45,040 --> 00:12:46,800 Speaker 2: gives you some tips and tricks if you're not quite 298 00:12:46,800 --> 00:12:48,839 Speaker 2: getting the changes on the scales that you're looking for. 299 00:12:49,679 --> 00:12:52,000 Speaker 2: But moving on to our client discussion for the week, 300 00:12:52,080 --> 00:12:56,000 Speaker 2: a topic that comes up actually relatively frequently is discomfort 301 00:12:56,000 --> 00:12:59,240 Speaker 2: that comes after eating meals, particularly at night time, which 302 00:12:59,320 --> 00:13:02,000 Speaker 2: you may even just scriber's reflux, which is that Bernie 303 00:13:02,080 --> 00:13:05,240 Speaker 2: kind of discomfort, and it can make evenings and particularly 304 00:13:05,320 --> 00:13:10,199 Speaker 2: sleep extremely challenging. So I often forget to ask clients 305 00:13:10,200 --> 00:13:12,640 Speaker 2: about this, but it is a very common issue, so 306 00:13:12,679 --> 00:13:15,880 Speaker 2: we thought it was worthy of discussion. What is reflux, 307 00:13:15,920 --> 00:13:17,840 Speaker 2: how do we get it? And do we have any 308 00:13:17,880 --> 00:13:20,040 Speaker 2: tips for managing it? If this is something that happens 309 00:13:20,080 --> 00:13:22,560 Speaker 2: to you all the time, So just to start, what 310 00:13:22,800 --> 00:13:26,400 Speaker 2: is it? Reflux occurs when stomach acid generally flows back 311 00:13:26,400 --> 00:13:28,880 Speaker 2: in to the esophagus, and that's why you get a 312 00:13:28,920 --> 00:13:32,240 Speaker 2: bit of bernie feeling, and it can be based on 313 00:13:32,280 --> 00:13:35,760 Speaker 2: a number of reasons. It can be physiologically physiological. You 314 00:13:35,800 --> 00:13:37,680 Speaker 2: may be more prone to having it, you may be 315 00:13:37,720 --> 00:13:40,720 Speaker 2: more sensitive to certain types of food. But it definitely 316 00:13:40,920 --> 00:13:44,000 Speaker 2: is associated with weight gain, particularly weight gown around that 317 00:13:44,120 --> 00:13:47,760 Speaker 2: central area, because physically it becomes more confined in there, 318 00:13:47,760 --> 00:13:49,880 Speaker 2: depending on whether fat mass is being stored, and it 319 00:13:49,920 --> 00:13:52,520 Speaker 2: can basically push it up. Or if you're someone who 320 00:13:52,760 --> 00:13:56,080 Speaker 2: generally over eats at night, which is again very common, 321 00:13:56,120 --> 00:13:58,199 Speaker 2: you might come home and have some rice crackers and 322 00:13:58,240 --> 00:13:59,880 Speaker 2: dip and then a couple of glasses of wine and 323 00:14:00,200 --> 00:14:02,959 Speaker 2: a relatively large meal and a small person and then 324 00:14:03,000 --> 00:14:04,840 Speaker 2: sitting down in front of the telly, which many of 325 00:14:04,920 --> 00:14:07,079 Speaker 2: us do for three or four hours. And if you're 326 00:14:07,120 --> 00:14:11,400 Speaker 2: more prone to this or more sensitive or physiologically predisposed, again, 327 00:14:11,480 --> 00:14:15,120 Speaker 2: it can cause discomfort. So my best advice as soon 328 00:14:15,160 --> 00:14:18,640 Speaker 2: as clients present with reflux and it's causing them great 329 00:14:18,640 --> 00:14:21,120 Speaker 2: distress or even waking up at eleven or one with 330 00:14:21,280 --> 00:14:25,160 Speaker 2: that burning, is that you've got to move after a meal. Now, 331 00:14:25,200 --> 00:14:27,120 Speaker 2: if you think about it, many of us sit straight 332 00:14:27,160 --> 00:14:29,760 Speaker 2: down and even lie down after our largest meal of 333 00:14:29,800 --> 00:14:31,880 Speaker 2: the day, and that is the worst thing that you 334 00:14:31,920 --> 00:14:34,680 Speaker 2: can do. And I actually encourage my clients to go 335 00:14:34,760 --> 00:14:36,920 Speaker 2: for a walk if they're prone to this, because that 336 00:14:37,000 --> 00:14:39,880 Speaker 2: will make a massive change to the way your digestion's 337 00:14:39,880 --> 00:14:43,440 Speaker 2: occurring and significantly reduce the chance of reflux. We know 338 00:14:43,480 --> 00:14:45,320 Speaker 2: that smaller meals are an important part of it, as 339 00:14:45,360 --> 00:14:47,640 Speaker 2: we've just discussed, and most people are having their largest 340 00:14:47,640 --> 00:14:49,360 Speaker 2: meal in the second half of the day, plus all 341 00:14:49,360 --> 00:14:51,960 Speaker 2: the extras, and of course the later in the evening 342 00:14:51,960 --> 00:14:54,000 Speaker 2: it happens, the less likely it's going to move through 343 00:14:54,000 --> 00:14:56,720 Speaker 2: the digestive system, especially if you're just about to lie down. 344 00:14:57,200 --> 00:15:00,120 Speaker 2: So a smaller meal at night will will help. Are 345 00:15:00,160 --> 00:15:01,840 Speaker 2: you better then, particularly at the moment if you're at 346 00:15:01,840 --> 00:15:03,480 Speaker 2: home a lot more to have a larger meal in 347 00:15:03,520 --> 00:15:05,760 Speaker 2: the day and then stick to something a bit less 348 00:15:05,760 --> 00:15:10,040 Speaker 2: bulky in the night. Definitely, weight loss will significantly improve 349 00:15:10,160 --> 00:15:13,280 Speaker 2: this for the vast majority of people. But if you're 350 00:15:13,320 --> 00:15:15,600 Speaker 2: someone who's already quite slim and you find that you 351 00:15:15,680 --> 00:15:19,440 Speaker 2: still experience reflux, it may be worth avoiding particularly fatty foods. 352 00:15:19,480 --> 00:15:23,760 Speaker 2: Alcohols a major contributor, coffee, bubbly things like soda, water, 353 00:15:23,800 --> 00:15:27,200 Speaker 2: carbonated beverages, and some people even find some spicy foods 354 00:15:27,200 --> 00:15:30,400 Speaker 2: garlic onions can exacerbate it. But I have to be honestly, 355 00:15:30,440 --> 00:15:32,600 Speaker 2: and most of the clients i'm seeing at secondary to 356 00:15:32,600 --> 00:15:35,160 Speaker 2: weight gain around the abdominal area, and the best thing 357 00:15:35,200 --> 00:15:36,840 Speaker 2: they can do is just not sit down for at 358 00:15:36,920 --> 00:15:40,280 Speaker 2: least thirty forty minutes after eating to allow the digestion 359 00:15:40,440 --> 00:15:42,840 Speaker 2: to move down and help reduce that child's The acids 360 00:15:42,840 --> 00:15:43,760 Speaker 2: is going to come back. 361 00:15:43,800 --> 00:15:44,960 Speaker 1: And I'm going to throw a moon and haatt into 362 00:15:44,960 --> 00:15:46,840 Speaker 1: the ring and throw a curly on your way. And 363 00:15:47,200 --> 00:15:51,520 Speaker 1: I myself a pregnancy. But I've actually had reflux or 364 00:15:51,560 --> 00:15:53,960 Speaker 1: what you might hear termed as good or gourd so 365 00:15:54,040 --> 00:15:58,240 Speaker 1: gasho intestrial esophage or reflux disease, since I was probably 366 00:15:58,280 --> 00:16:00,520 Speaker 1: seasy about twenty one or twenty two. To be honest, 367 00:16:00,640 --> 00:16:02,560 Speaker 1: I think I had a reflux a long time before that. 368 00:16:02,640 --> 00:16:05,560 Speaker 1: I just never knew what the feeling of sensation was 369 00:16:05,920 --> 00:16:08,080 Speaker 1: until I experienced a lot of I've had my own 370 00:16:08,080 --> 00:16:11,840 Speaker 1: gut heal's troubles in my early twenties, had endoscopes colonoscopies, 371 00:16:11,840 --> 00:16:14,840 Speaker 1: and the gastrointrologist said to me, oh, you actually suffer 372 00:16:14,840 --> 00:16:17,400 Speaker 1: from quite severe reflux, and I was like, what do 373 00:16:17,440 --> 00:16:19,960 Speaker 1: you mean, And he was like, have you ever had 374 00:16:20,000 --> 00:16:23,800 Speaker 1: that burning sensation in your chest area? And I was like, no, never, 375 00:16:24,160 --> 00:16:26,880 Speaker 1: but I did have that sort of acidic feeling in 376 00:16:26,880 --> 00:16:29,200 Speaker 1: my throat and I just never realized that that was 377 00:16:29,240 --> 00:16:31,440 Speaker 1: an issue or that was a problem. And so I 378 00:16:31,440 --> 00:16:33,920 Speaker 1: think the valve between my stomach and my esophagus is 379 00:16:33,960 --> 00:16:36,360 Speaker 1: just that little bit more flimsy or just opens that 380 00:16:36,480 --> 00:16:38,920 Speaker 1: little bit more. So. Definitely things that you were saying 381 00:16:39,040 --> 00:16:41,120 Speaker 1: the smaller type of meals helped me. For me, a 382 00:16:41,160 --> 00:16:44,680 Speaker 1: big trigger is alcohol and coffee. So for me, it's 383 00:16:44,720 --> 00:16:46,560 Speaker 1: better when I have milk with my coffee, so I 384 00:16:46,560 --> 00:16:49,080 Speaker 1: can easily do long blacks and expressos, but that makes 385 00:16:49,080 --> 00:16:52,400 Speaker 1: my reflux ten times worse lying down after a meal, 386 00:16:52,480 --> 00:16:54,400 Speaker 1: Like I always hear clients say, oh, I've just had 387 00:16:54,440 --> 00:16:56,520 Speaker 1: a huge dinner. I need to lie down. I couldn't 388 00:16:56,560 --> 00:16:59,200 Speaker 1: think of anything worse from my reflex perspective, So you're right. 389 00:16:59,240 --> 00:17:02,320 Speaker 1: Definitely moving after meals is important, and my reflux is 390 00:17:02,360 --> 00:17:05,680 Speaker 1: really really well managed these days until I hit pregnancy 391 00:17:05,960 --> 00:17:08,439 Speaker 1: and I was like, oh man, And so for a 392 00:17:08,440 --> 00:17:10,919 Speaker 1: long time I would sort of sporadically take something like 393 00:17:10,920 --> 00:17:13,520 Speaker 1: a PPI or a proton pump inhibitor. That's sort of 394 00:17:13,560 --> 00:17:16,280 Speaker 1: one of the recommended medications. Where you've done all you 395 00:17:16,320 --> 00:17:19,720 Speaker 1: can from a lifestyle perspective, and on routine endoscopies, I 396 00:17:19,760 --> 00:17:22,040 Speaker 1: was still having a little bit of cellular changes on 397 00:17:22,040 --> 00:17:24,560 Speaker 1: those endoscopies. So the GP what am I trying to 398 00:17:24,600 --> 00:17:27,640 Speaker 1: say here? The gastoventrologius was saying to me, it's really 399 00:17:27,680 --> 00:17:29,960 Speaker 1: important that we actually start you on some medications to 400 00:17:30,040 --> 00:17:32,800 Speaker 1: reduce that acid in your esophagus down because we've tried 401 00:17:32,840 --> 00:17:35,680 Speaker 1: everything from a lifestyle perspective, So definitely don't be ashamed 402 00:17:35,720 --> 00:17:38,960 Speaker 1: if you do need to take medications. Proton pump inhibitors 403 00:17:38,960 --> 00:17:43,119 Speaker 1: are probably the most recommended for something like reflux. But 404 00:17:43,320 --> 00:17:46,600 Speaker 1: if you are on ppi's long term really really important 405 00:17:46,600 --> 00:17:48,560 Speaker 1: to go and get a regular blood test with your GP. 406 00:17:48,960 --> 00:17:51,879 Speaker 1: I would say every probably six months, because PPIs have 407 00:17:51,920 --> 00:17:54,639 Speaker 1: actually been associated with an increased risk of vitamin and 408 00:17:54,640 --> 00:18:00,680 Speaker 1: manual deficiencies, specifically B twelve, vitamin C, calcium, iron, and magnesium. 409 00:18:00,800 --> 00:18:02,840 Speaker 1: So those are all things that we see in long 410 00:18:02,960 --> 00:18:05,720 Speaker 1: term PPI uses that they can be low in. So 411 00:18:05,840 --> 00:18:08,159 Speaker 1: if you've been taking protoon and pub inhibitors for a 412 00:18:08,200 --> 00:18:11,040 Speaker 1: little while. Now, absolutely go and have a blood test 413 00:18:11,040 --> 00:18:13,879 Speaker 1: with your GP. But in terms of pregnancy, I know 414 00:18:13,920 --> 00:18:17,119 Speaker 1: a lot of ladies listening are probably pregnant and or 415 00:18:17,160 --> 00:18:20,760 Speaker 1: thinking about it. So PPIs aren't really recommended in pregnancy. 416 00:18:20,760 --> 00:18:23,639 Speaker 1: It's sort of the absolute last resort. So my OBS 417 00:18:23,680 --> 00:18:26,919 Speaker 1: recommended Gaviscon and most days that gets me through. But 418 00:18:26,960 --> 00:18:28,959 Speaker 1: please just definitely do have a chat to your own 419 00:18:29,040 --> 00:18:31,280 Speaker 1: OB and just make sure that you know you're doing 420 00:18:31,320 --> 00:18:33,719 Speaker 1: everything that you can and what they're recommending or what 421 00:18:33,760 --> 00:18:36,240 Speaker 1: I'm recommending is similar to you as well. So I 422 00:18:36,280 --> 00:18:37,679 Speaker 1: think there are a lot of things we can do 423 00:18:37,720 --> 00:18:40,320 Speaker 1: from a lifestyle perspective, but some of us, you know, 424 00:18:40,359 --> 00:18:42,320 Speaker 1: if we don't need to lose weight, if we don't smoke, 425 00:18:42,359 --> 00:18:44,520 Speaker 1: if we don't eat large meals, there's no shame in 426 00:18:44,600 --> 00:18:46,639 Speaker 1: getting a little bit of extra medication or something like 427 00:18:46,680 --> 00:18:48,560 Speaker 1: that to give us a little bit of a helping hand. 428 00:18:48,800 --> 00:18:51,000 Speaker 2: So these are like nex CM and Parriot. This is 429 00:18:51,040 --> 00:18:54,760 Speaker 2: exactly referring to it. Yeah, they're antacids. Yeah, that's interesting 430 00:18:54,800 --> 00:18:58,840 Speaker 2: because you're right that physiological the valve is very common 431 00:18:58,880 --> 00:19:01,240 Speaker 2: and it's like when you're talk to clients who might 432 00:19:01,280 --> 00:19:03,080 Speaker 2: only go to the bathroom every three or four days 433 00:19:03,080 --> 00:19:06,200 Speaker 2: and they find out they've got this really really large intestine, 434 00:19:06,280 --> 00:19:09,399 Speaker 2: like long intestine. So physiologically, there's only so much we 435 00:19:09,440 --> 00:19:12,000 Speaker 2: can do. But I'm just thinking, you're week what twenty 436 00:19:12,080 --> 00:19:15,800 Speaker 2: six of the pregnancy, twenty eight? Yeah, so are we progressing? 437 00:19:15,800 --> 00:19:18,720 Speaker 1: Oh yeah, we'd be twenty seven, Yeah, twenty seven. 438 00:19:18,720 --> 00:19:20,040 Speaker 2: I wonder what you're gonna be like at the end 439 00:19:20,119 --> 00:19:21,480 Speaker 2: when you've got that big ball there. 440 00:19:22,000 --> 00:19:23,879 Speaker 1: Oh, I'm putting up a post this week, Susie. 441 00:19:24,000 --> 00:19:26,000 Speaker 2: You'll be pacing the streets after eating. 442 00:19:26,680 --> 00:19:28,880 Speaker 1: And things are growing, things are stretching. 443 00:19:28,600 --> 00:19:31,200 Speaker 2: And it's interesting because so many people struggle with weight 444 00:19:31,240 --> 00:19:34,320 Speaker 2: gaining pregnancy, but there's also a group of people who 445 00:19:34,359 --> 00:19:37,800 Speaker 2: struggle to get food down and enough nutrition because they're 446 00:19:37,800 --> 00:19:40,560 Speaker 2: physically discomfort So I guess it'll be working out some 447 00:19:41,080 --> 00:19:43,240 Speaker 2: nutrient dense foods you can have in the first half 448 00:19:43,280 --> 00:19:45,720 Speaker 2: of the day so you don't get terrible heartburn. So 449 00:19:45,800 --> 00:19:47,880 Speaker 2: watch this space, we'll track this progress. 450 00:19:47,960 --> 00:19:50,439 Speaker 1: Yeah, exactly. Yeah, I'm definitely all about the small, frequent 451 00:19:50,480 --> 00:19:52,440 Speaker 1: mini meals. At the moment, probably eating about eight small 452 00:19:52,480 --> 00:19:55,720 Speaker 1: meals a day versus sort of the standard three can. 453 00:19:55,640 --> 00:19:57,080 Speaker 2: I see you one more question about that, because this 454 00:19:57,119 --> 00:19:59,120 Speaker 2: is not my area of expertise, And it's quite interesting 455 00:19:59,320 --> 00:20:03,080 Speaker 2: because I know we're discussed celiac disease and having even 456 00:20:03,119 --> 00:20:05,440 Speaker 2: a small amount of gluten can be increase the risk 457 00:20:05,520 --> 00:20:09,720 Speaker 2: of abdominal cancers over time. Is that the same if 458 00:20:09,800 --> 00:20:12,919 Speaker 2: you have got chronic reflux that you cause damage to 459 00:20:13,000 --> 00:20:14,400 Speaker 2: the wining of the esophagus. 460 00:20:14,520 --> 00:20:17,040 Speaker 1: Absolutely, yeah, So in your cells what you can actually 461 00:20:17,040 --> 00:20:19,800 Speaker 1: see if you did a biopsy of eurosophagus, which is 462 00:20:19,840 --> 00:20:22,520 Speaker 1: what they did for me, which is how the gastrointrologists 463 00:20:22,560 --> 00:20:24,879 Speaker 1: realized that I was still suffering from reflux because I 464 00:20:24,880 --> 00:20:27,880 Speaker 1: didn't get that common like heart burnish feeling. I never 465 00:20:27,920 --> 00:20:29,679 Speaker 1: got that. I just sort of got that little bit 466 00:20:29,720 --> 00:20:31,600 Speaker 1: of acidic taste in my mouth. But it was difficult 467 00:20:31,600 --> 00:20:33,119 Speaker 1: for me to tell if that was normal or not 468 00:20:33,160 --> 00:20:36,120 Speaker 1: because I'd experienced my whole life. So essentially, what your 469 00:20:36,160 --> 00:20:39,639 Speaker 1: cells undergo is this change from a and off the 470 00:20:39,640 --> 00:20:42,240 Speaker 1: top of my head, it's either squamous to columbus, so 471 00:20:42,240 --> 00:20:44,119 Speaker 1: they're more of a square shape and then they become 472 00:20:44,119 --> 00:20:46,439 Speaker 1: more of a rectangular shape, or could be the other 473 00:20:46,480 --> 00:20:48,360 Speaker 1: way around. Don't quote me on that. And then from 474 00:20:48,359 --> 00:20:51,000 Speaker 1: there they can actually become more of those pre canceros 475 00:20:51,040 --> 00:20:53,280 Speaker 1: and then cancerous cells. So you can get something called 476 00:20:53,320 --> 00:20:57,040 Speaker 1: Barrett's esophagus and that's sort of the precursor to something 477 00:20:57,119 --> 00:20:59,399 Speaker 1: like esophage of cancer. And the rates of the Kei 478 00:20:59,440 --> 00:21:02,080 Speaker 1: view were to get something like a solfhageocancer, your outcomes 479 00:21:02,080 --> 00:21:05,080 Speaker 1: are are not great. So we never used to muck 480 00:21:05,080 --> 00:21:06,720 Speaker 1: around with clients, and I used to see them in 481 00:21:06,720 --> 00:21:09,040 Speaker 1: the in the gashrow clinics at the hospital. I used 482 00:21:09,080 --> 00:21:11,080 Speaker 1: to work out like if they had severe reflex and 483 00:21:11,119 --> 00:21:13,720 Speaker 1: we tried the lifestyle interventions and they weren't working, they 484 00:21:13,800 --> 00:21:16,600 Speaker 1: absolutely would take their proton pump inhibitors because it was 485 00:21:16,640 --> 00:21:18,600 Speaker 1: just the only way that we could keep that reflex down. 486 00:21:19,080 --> 00:21:21,320 Speaker 1: Or some of the really really bad patients would have 487 00:21:21,600 --> 00:21:24,440 Speaker 1: surgery such as fund implications, which would really really help 488 00:21:24,480 --> 00:21:26,640 Speaker 1: to control reflux as well. So there are a lot 489 00:21:26,640 --> 00:21:29,080 Speaker 1: of things, and it is something that can become quite 490 00:21:29,119 --> 00:21:31,600 Speaker 1: serious over time if it's not well managed or if 491 00:21:31,640 --> 00:21:34,000 Speaker 1: it's just ignored constantly as well. And I think there 492 00:21:34,080 --> 00:21:36,240 Speaker 1: is a little bit of that stigma where it's like, oh, 493 00:21:36,280 --> 00:21:38,560 Speaker 1: I have to be a you know, truck driver, smoker, 494 00:21:38,680 --> 00:21:41,920 Speaker 1: obese mailed to get reflux, but that's certainly not the case. 495 00:21:41,960 --> 00:21:44,840 Speaker 1: Like I was a young, fit, healthy twenty year old, yeah, 496 00:21:44,840 --> 00:21:47,560 Speaker 1: and I got diagnosed with GOD or with GIRD as well, 497 00:21:47,640 --> 00:21:50,240 Speaker 1: So definitely, I think there's a stereotype with that, but 498 00:21:50,320 --> 00:21:52,680 Speaker 1: it can honestly happen to any one of us, despite 499 00:21:52,680 --> 00:21:55,400 Speaker 1: being healthy or not healthy, or trying the best we can. 500 00:21:55,720 --> 00:21:57,480 Speaker 2: So that's a really good message I think. But what 501 00:21:57,560 --> 00:21:59,840 Speaker 2: I've taken away from this, which is quite powerful, is 502 00:22:00,000 --> 00:22:02,960 Speaker 2: by all means, if you're experiencing these symptoms, and try 503 00:22:03,000 --> 00:22:06,040 Speaker 2: some of these interventions, but don't leave it unmanaged. Definitely, 504 00:22:06,080 --> 00:22:09,680 Speaker 2: if you have ongoing issues with refluxee your GP see gastroentrologists, 505 00:22:09,680 --> 00:22:12,000 Speaker 2: because you don't want to be leaving your body prone 506 00:22:12,040 --> 00:22:15,040 Speaker 2: to that damage obviously for the self theosophagus long term. 507 00:22:15,400 --> 00:22:17,960 Speaker 2: So take action. And that's a big learning for me 508 00:22:18,040 --> 00:22:20,080 Speaker 2: that I need to inquire and more with clients about that. 509 00:22:20,160 --> 00:22:22,440 Speaker 2: So thanks for showing that. That was really really interesting. 510 00:22:22,680 --> 00:22:25,080 Speaker 1: Yeah, anomorous and also with pregnancy, I just really want 511 00:22:25,119 --> 00:22:27,360 Speaker 1: to stress if you are taking a long term PPR, 512 00:22:27,600 --> 00:22:29,560 Speaker 1: you might just think I've been taking this forever. You know. 513 00:22:29,600 --> 00:22:32,480 Speaker 1: PPIs are quite quote unquote mild. Like it's not something 514 00:22:32,520 --> 00:22:34,600 Speaker 1: like a hardcore type of medication. You might think, oh, 515 00:22:34,600 --> 00:22:36,439 Speaker 1: that I'd be absolutely fine, But there are a lot 516 00:22:36,480 --> 00:22:38,919 Speaker 1: of brands that just aren't recommended in pregnancy. So I 517 00:22:38,960 --> 00:22:41,320 Speaker 1: know that the one that I had, Myobi actually swapted 518 00:22:41,320 --> 00:22:43,840 Speaker 1: me over to another brand. And in the one of 519 00:22:43,880 --> 00:22:46,280 Speaker 1: my like where you know, close to the third trimester. Now, 520 00:22:46,320 --> 00:22:49,560 Speaker 1: I think I've taken four tablets in total the entire 521 00:22:49,720 --> 00:22:52,280 Speaker 1: sort of first and second trimester. So Gaviscon's got me 522 00:22:52,320 --> 00:22:54,399 Speaker 1: through the majority of it. But I have had some 523 00:22:54,480 --> 00:22:56,399 Speaker 1: days where it's just been so bad where I was 524 00:22:56,400 --> 00:22:58,520 Speaker 1: so uncomfortable. I couldn't eat, I couldn't drink, I couldn't 525 00:22:58,520 --> 00:23:00,320 Speaker 1: sleep that I actually had to have a little bit 526 00:23:00,359 --> 00:23:03,720 Speaker 1: more that. But definitely chat to your ob about the 527 00:23:03,760 --> 00:23:06,280 Speaker 1: different brand or the type of PPR if you do 528 00:23:06,359 --> 00:23:08,800 Speaker 1: need one, because there are some that are more contra 529 00:23:08,880 --> 00:23:12,720 Speaker 1: indicated in pregnancy. And then onto, I guess Susie. Our 530 00:23:12,760 --> 00:23:16,000 Speaker 1: next segment, which is a popular product review of the week, 531 00:23:16,480 --> 00:23:19,280 Speaker 1: we are talking about the munch pumpkin seed snacks today. 532 00:23:19,560 --> 00:23:21,560 Speaker 1: I love these, you love these. We recommend these for 533 00:23:21,600 --> 00:23:24,159 Speaker 1: clients all the time, and so we thought we'd have 534 00:23:24,200 --> 00:23:27,439 Speaker 1: a chat about them. It's not sponsored. We weren't gifted 535 00:23:27,480 --> 00:23:29,280 Speaker 1: any we would have loved to be in so much. 536 00:23:29,280 --> 00:23:31,160 Speaker 1: You want to send us some pumpkin seed bites, well, 537 00:23:31,320 --> 00:23:34,000 Speaker 1: happily accept, won't we, Susie. I'm mean they're a pretty 538 00:23:34,000 --> 00:23:34,800 Speaker 1: good product, don't they. 539 00:23:35,440 --> 00:23:38,160 Speaker 2: I think I'm really acutely aware of us not being 540 00:23:38,160 --> 00:23:40,440 Speaker 2: critical of all the products we review here, because it's 541 00:23:40,440 --> 00:23:42,679 Speaker 2: really easy to pick holes in products or to highlight 542 00:23:42,720 --> 00:23:44,239 Speaker 2: things that aren't great, and I really want to make 543 00:23:44,240 --> 00:23:46,400 Speaker 2: sure we achieve a balance of really good products too. 544 00:23:46,800 --> 00:23:49,840 Speaker 2: And I love these products. Now this is an Australian company, 545 00:23:49,880 --> 00:23:53,840 Speaker 2: but specifically they're in the healthy section, the little munch snacks. 546 00:23:53,840 --> 00:23:56,600 Speaker 2: They come in sort of a larger bag or little 547 00:23:56,600 --> 00:23:59,720 Speaker 2: individual packs. But the ones I specifically want to talk 548 00:23:59,720 --> 00:24:03,560 Speaker 2: about today, Lean Leon Leanne is the pump and seed snacks. 549 00:24:03,560 --> 00:24:06,080 Speaker 2: And the reason I like these so much is that 550 00:24:06,160 --> 00:24:09,360 Speaker 2: when you model diets and go back to our basic 551 00:24:09,440 --> 00:24:12,840 Speaker 2: workers dietitians, and we're working on different loads of calories 552 00:24:12,880 --> 00:24:16,800 Speaker 2: and macro nutrients and certain fat types. There's very very 553 00:24:16,840 --> 00:24:19,760 Speaker 2: few foods that we get long chain omega three fats from. Now, 554 00:24:19,760 --> 00:24:21,240 Speaker 2: we do get it from oily fish, which we're going 555 00:24:21,280 --> 00:24:23,360 Speaker 2: to talk about in a minute. But when it comes 556 00:24:23,400 --> 00:24:26,080 Speaker 2: to plant sauces, so if you're working with someone who's 557 00:24:26,080 --> 00:24:29,000 Speaker 2: a vegetarian or a vegan, there's very very few foods. 558 00:24:29,400 --> 00:24:32,639 Speaker 2: There's lin seeds and walnuts, and there's also pepedas or 559 00:24:32,680 --> 00:24:35,440 Speaker 2: pumpkin seeds, and these are really really rich in the 560 00:24:35,520 --> 00:24:38,679 Speaker 2: long chain platform of a mega three fat. And the 561 00:24:38,720 --> 00:24:41,440 Speaker 2: reason I love the pumpkin seed variety of the munch, 562 00:24:41,480 --> 00:24:44,240 Speaker 2: which is the sort of green khaki colored bag, is 563 00:24:44,240 --> 00:24:46,679 Speaker 2: that not only is a small serve, they're five pieces 564 00:24:46,720 --> 00:24:49,199 Speaker 2: per first serve, and the ingredient's eighty five percent pumpkin 565 00:24:49,280 --> 00:24:51,280 Speaker 2: seed with a little bit of rice, smoltz yerrup, sesame 566 00:24:51,320 --> 00:24:54,960 Speaker 2: seeds and sea salt. Is that you get a massive 567 00:24:55,160 --> 00:24:58,040 Speaker 2: six grams of protein in just five of these little pieces. 568 00:24:58,560 --> 00:25:00,720 Speaker 2: You get eight grams of fat. But of that is 569 00:25:00,800 --> 00:25:04,320 Speaker 2: four grams of polyunsaturated long chain fats from the pumpkin seeds, 570 00:25:04,359 --> 00:25:07,360 Speaker 2: which is so handy for us as dietitians when we're 571 00:25:07,359 --> 00:25:10,520 Speaker 2: trying to increase people's intake of those really good fats. 572 00:25:10,960 --> 00:25:14,040 Speaker 2: And they're delicious and they're Australian and I just I 573 00:25:14,160 --> 00:25:16,960 Speaker 2: often use them with clients because people really like them. 574 00:25:17,400 --> 00:25:19,639 Speaker 2: As said, they're Australian. They retail for about five dollars 575 00:25:19,640 --> 00:25:22,200 Speaker 2: fifty per larger bag, and then some of the little 576 00:25:22,200 --> 00:25:24,679 Speaker 2: ones are only a dollar. Unfortunately, the pumpkin seed variety 577 00:25:24,680 --> 00:25:27,360 Speaker 2: doesn't come in the one dollar variety. But these are 578 00:25:27,400 --> 00:25:30,280 Speaker 2: fantastic and it's particularly good if you've got kids who 579 00:25:30,280 --> 00:25:33,240 Speaker 2: are not big nut eaters, but they're happy to have 580 00:25:33,280 --> 00:25:35,680 Speaker 2: a little sort of sweet seeded snack. It's a great 581 00:25:35,680 --> 00:25:37,560 Speaker 2: way for them to get good fats in their diet. 582 00:25:37,880 --> 00:25:40,359 Speaker 2: It's a really good addition as a daily food of 583 00:25:40,440 --> 00:25:42,399 Speaker 2: choice for all of us to increase our intake of 584 00:25:42,440 --> 00:25:45,480 Speaker 2: these really powerful anti inflammatory fats that we know we 585 00:25:45,520 --> 00:25:48,240 Speaker 2: don't get enough of. And I can't fault them. If 586 00:25:48,280 --> 00:25:49,800 Speaker 2: you looked at the label, you think, oh it's got 587 00:25:49,880 --> 00:25:51,679 Speaker 2: ry smalt syrup. It's got a little bit of sugar, 588 00:25:51,880 --> 00:25:54,120 Speaker 2: but the amounts are very very small, like there's two 589 00:25:54,119 --> 00:25:57,240 Speaker 2: point seven grams of carbohydrate two grams of sugar per served. 590 00:25:57,359 --> 00:25:59,960 Speaker 2: Really quite insignificant when you look at the positive profile 591 00:26:00,119 --> 00:26:03,600 Speaker 2: of protein for one hundred calories per serve. I love 592 00:26:03,640 --> 00:26:05,920 Speaker 2: them and I include them regularly, and my clients died 593 00:26:05,960 --> 00:26:08,160 Speaker 2: I have never come across a client who doesn't like them, 594 00:26:08,520 --> 00:26:10,920 Speaker 2: and they're just a great Australian food that tastes really good, 595 00:26:10,960 --> 00:26:14,399 Speaker 2: a great thing for entertaining platters. And I'm a massive 596 00:26:14,400 --> 00:26:16,800 Speaker 2: fan of the whole range, but particularly the pumpkin seed 597 00:26:16,840 --> 00:26:19,119 Speaker 2: once they stand out compared to the others when it 598 00:26:19,119 --> 00:26:21,639 Speaker 2: comes to this long chain that from the pumpkin seeds. 599 00:26:21,960 --> 00:26:23,639 Speaker 1: Absolutely, I was watching them these this morning when I 600 00:26:23,680 --> 00:26:25,639 Speaker 1: had a cup of tea as well. They're great, and 601 00:26:25,680 --> 00:26:27,800 Speaker 1: I agree with you. I think people would think, oh, 602 00:26:27,800 --> 00:26:30,960 Speaker 1: pumpkin seeds eighty five percent, that's pretty good. Next ingredients rice, 603 00:26:31,000 --> 00:26:34,400 Speaker 1: moot syrup and alarm bells go off and it's like, oh, sugar, sugar, sugar. Yes, 604 00:26:34,440 --> 00:26:36,480 Speaker 1: we've taught you guys to read the label, but how 605 00:26:36,480 --> 00:26:38,680 Speaker 1: you interpret that is so important. And as sous you 606 00:26:38,760 --> 00:26:41,840 Speaker 1: mentioned two grams of sugar for five of the small pieces. 607 00:26:41,960 --> 00:26:43,919 Speaker 1: Obviously they're quite more so if you would eat the 608 00:26:43,920 --> 00:26:46,440 Speaker 1: whole bag from a fat loss perspective, not great from 609 00:26:46,440 --> 00:26:48,960 Speaker 1: a weight gain perspective. Go for goldt You're onto a 610 00:26:48,960 --> 00:26:51,960 Speaker 1: good thing. It's a very very small amount of sugar. 611 00:26:52,000 --> 00:26:54,760 Speaker 1: If you compare that to something natural like an apple 612 00:26:54,880 --> 00:26:57,840 Speaker 1: or a banana, you're getting significantly less amounts of sugar, 613 00:26:57,880 --> 00:27:00,119 Speaker 1: so it's a really really good option, particularly for some 614 00:27:00,160 --> 00:27:02,080 Speaker 1: of our clients with you know, a little bit insulin 615 00:27:02,160 --> 00:27:05,240 Speaker 1: resistant PCOS that sort of thing. And what I love 616 00:27:05,280 --> 00:27:07,000 Speaker 1: about these as well, Susie and I use them for 617 00:27:07,000 --> 00:27:08,920 Speaker 1: a lot of my ladies around the time of month 618 00:27:08,920 --> 00:27:11,320 Speaker 1: and for PMS because pumpkin's seeds are really high in 619 00:27:11,400 --> 00:27:13,280 Speaker 1: zinc and we know that there's a small amount of 620 00:27:13,320 --> 00:27:15,760 Speaker 1: research that shows that zinc is really beneficial from a 621 00:27:15,800 --> 00:27:18,760 Speaker 1: PMS and adminstruation point of view as well, so it 622 00:27:18,760 --> 00:27:21,600 Speaker 1: can actually help in terms of the inflammation and reduce 623 00:27:21,600 --> 00:27:23,280 Speaker 1: some of those symptoms as well. So I get my 624 00:27:23,359 --> 00:27:24,760 Speaker 1: ladies when they're looking for a little bit of a 625 00:27:24,760 --> 00:27:27,000 Speaker 1: sweet treat to have a couple of these with, you know, 626 00:27:27,040 --> 00:27:28,719 Speaker 1: a cuple of green tea or something like that if 627 00:27:28,720 --> 00:27:31,399 Speaker 1: they're suffering from it to PMS or some period cravings. 628 00:27:31,800 --> 00:27:33,440 Speaker 1: I agree with you. I think they're a great snack 629 00:27:33,520 --> 00:27:35,560 Speaker 1: choice and I like that they're Australian owned as well. 630 00:27:35,680 --> 00:27:38,240 Speaker 1: When they are quite tasty due to the rice matzyrup. 631 00:27:38,640 --> 00:27:41,119 Speaker 2: And they're quite filling, like if you have them with 632 00:27:41,240 --> 00:27:44,800 Speaker 2: amandarin or some berries like they're really quite feeling because 633 00:27:44,800 --> 00:27:47,960 Speaker 2: they're really crunchy enough sweetness. Yeah, I think if you 634 00:27:48,000 --> 00:27:49,800 Speaker 2: haven't tried them, really give them a go. And as 635 00:27:49,800 --> 00:27:52,960 Speaker 2: I said, it's the green bag. The others are pretty good. 636 00:27:53,000 --> 00:27:55,440 Speaker 2: I think there's a pistachio one, there's an almond, They're 637 00:27:55,440 --> 00:27:58,520 Speaker 2: all quite good. But this is a standout nutritionally because 638 00:27:58,560 --> 00:28:01,600 Speaker 2: of that really high content of that long chain fat, 639 00:28:01,680 --> 00:28:04,320 Speaker 2: specifically coming from the pepitas. So it's a big thumbs 640 00:28:04,400 --> 00:28:07,160 Speaker 2: up from us on the Nutrition Couch. We have loved 641 00:28:07,160 --> 00:28:08,400 Speaker 2: this product for a really long time. 642 00:28:08,840 --> 00:28:10,920 Speaker 1: Definitely, and as you mentioned, really good for kids as well, 643 00:28:10,920 --> 00:28:13,120 Speaker 1: because a lot of daycares and schools are nut free 644 00:28:13,119 --> 00:28:15,240 Speaker 1: as well, so these are a great alternative for them. 645 00:28:15,520 --> 00:28:16,920 Speaker 1: And yeah, I think the only thing that I would 646 00:28:16,960 --> 00:28:19,159 Speaker 1: be worried of is probably a price point. As you mentioned, 647 00:28:19,160 --> 00:28:20,919 Speaker 1: like it's not an overly large bag, and it is, 648 00:28:21,040 --> 00:28:23,600 Speaker 1: you know, over five dollars, so probably not something that 649 00:28:23,640 --> 00:28:26,480 Speaker 1: from a budget perspective we would recommend every single day, 650 00:28:26,560 --> 00:28:29,639 Speaker 1: but definitely something you can incorporate in smaller amounts or 651 00:28:29,640 --> 00:28:31,680 Speaker 1: maybe when they're on sale or you know that sort 652 00:28:31,720 --> 00:28:33,159 Speaker 1: of thing, pick up a couple of bags because I've 653 00:28:33,200 --> 00:28:35,320 Speaker 1: got a pretty good shelf life as well. You know, 654 00:28:35,320 --> 00:28:36,800 Speaker 1: they're not going to expire in a week like a 655 00:28:36,800 --> 00:28:38,840 Speaker 1: tuple of yogurt does, so they've got a pretty good 656 00:28:38,880 --> 00:28:40,400 Speaker 1: shelf life. So if you guys see them on sale, 657 00:28:40,440 --> 00:28:43,040 Speaker 1: absolutely stuck up on a few bags because they're They're 658 00:28:43,080 --> 00:28:45,560 Speaker 1: definitely a great product that Susie and I both recommend one. 659 00:28:45,480 --> 00:28:47,400 Speaker 2: Hundred percent, and I think you're right for kids. It's 660 00:28:47,400 --> 00:28:49,200 Speaker 2: a really good way to get those good fats into 661 00:28:49,200 --> 00:28:50,720 Speaker 2: them and get them used to having that. I'm just 662 00:28:50,720 --> 00:28:52,239 Speaker 2: looking if you can get them online. But now they 663 00:28:52,240 --> 00:28:54,920 Speaker 2: don't seem to have online sales, but you find them 664 00:28:54,920 --> 00:28:58,160 Speaker 2: in the health food section of woollies and calls. 665 00:28:58,160 --> 00:29:00,600 Speaker 1: And online they do some of the online health food shops. 666 00:29:01,200 --> 00:29:03,280 Speaker 1: A brand that I'm working with, Old as Closed is 667 00:29:03,280 --> 00:29:05,360 Speaker 1: Goodness Me, and they actually sell that in their online 668 00:29:05,400 --> 00:29:07,720 Speaker 1: health food shop as well. So they don't sell them 669 00:29:07,720 --> 00:29:10,160 Speaker 1: directly from the website online, but some of the online 670 00:29:10,160 --> 00:29:12,239 Speaker 1: health food shops do do stock them as well. If 671 00:29:12,240 --> 00:29:14,040 Speaker 1: you're not near a causal war war so you live 672 00:29:14,040 --> 00:29:15,800 Speaker 1: out rulely, or you just don't want to venture out 673 00:29:15,840 --> 00:29:19,000 Speaker 1: to the supermarkets in this climate, which is completely understandable 674 00:29:19,040 --> 00:29:21,320 Speaker 1: you can get them available online as well. 675 00:29:21,440 --> 00:29:24,120 Speaker 2: Perfect all right, and that brings us to our final 676 00:29:24,120 --> 00:29:27,680 Speaker 2: segment of the week. Now, as dietitians, we are pretty 677 00:29:27,800 --> 00:29:31,600 Speaker 2: big fans of salmon as a superfood. If you ask 678 00:29:31,920 --> 00:29:35,960 Speaker 2: dietitians and nutritionists their favorite superfoods, it's i'm hasten to 679 00:29:35,960 --> 00:29:38,120 Speaker 2: say that salmon would be pretty close to the top 680 00:29:38,160 --> 00:29:42,000 Speaker 2: of the list, primarily because it is one of the 681 00:29:42,080 --> 00:29:44,920 Speaker 2: richest natural sources of amiga three fat. A single serve 682 00:29:45,000 --> 00:29:48,479 Speaker 2: of Atlantic salmon will give your entire recommended daily intake 683 00:29:48,520 --> 00:29:50,760 Speaker 2: of these important fats which have a very powerful anti 684 00:29:50,760 --> 00:29:53,440 Speaker 2: inflammatory role in the body, and also can tell you 685 00:29:53,480 --> 00:29:56,200 Speaker 2: that less than ten percent of Australians, particularly in pregnancy, 686 00:29:56,240 --> 00:29:59,240 Speaker 2: get their recommended intake of amiga three fats. Now, first 687 00:29:59,240 --> 00:30:01,600 Speaker 2: of all, before we have discussion, which can be a 688 00:30:01,680 --> 00:30:05,400 Speaker 2: little bit controversial at times, we will preface this is 689 00:30:05,400 --> 00:30:08,160 Speaker 2: that I am an ambassador for TASSL, one of Australia 690 00:30:08,200 --> 00:30:11,840 Speaker 2: or Australia's largest farm salmon groups. I've been their ambassador 691 00:30:11,840 --> 00:30:16,200 Speaker 2: for many years, so I'm bringing this not from a 692 00:30:16,200 --> 00:30:20,360 Speaker 2: bias perspective, more that I am fairly across this area. 693 00:30:20,520 --> 00:30:23,520 Speaker 2: But we have had quite a few questions about eating 694 00:30:23,840 --> 00:30:27,240 Speaker 2: farmed versus wild caught salmon, so we thought we would 695 00:30:27,280 --> 00:30:31,640 Speaker 2: bring it up as a listener question and I'm sure 696 00:30:31,640 --> 00:30:34,680 Speaker 2: we'll get some feedback on it, but I guess purely nutritionally, 697 00:30:34,840 --> 00:30:40,480 Speaker 2: which is better. Now. The issue for me in Australia 698 00:30:40,600 --> 00:30:43,920 Speaker 2: is that we don't have wild caught salmon readily available. 699 00:30:43,960 --> 00:30:46,240 Speaker 2: So if you did manage to find it in a 700 00:30:46,280 --> 00:30:50,040 Speaker 2: supermarket or a specialty outlet, and we're prepared to pay 701 00:30:50,080 --> 00:30:53,200 Speaker 2: the price, which will be significantly more than farm salmon, 702 00:30:53,880 --> 00:30:57,360 Speaker 2: it won't be Australian. It will absolutely be important. And 703 00:30:58,040 --> 00:30:59,960 Speaker 2: one of the reasons that I would be less likely 704 00:31:00,080 --> 00:31:02,680 Speaker 2: to recommend that is one that I prefer, where possible 705 00:31:02,720 --> 00:31:06,680 Speaker 2: to support Australian seafood in general, because we have incredibly 706 00:31:06,720 --> 00:31:09,840 Speaker 2: high standards here in Australia with our farming practices. Is 707 00:31:09,880 --> 00:31:13,680 Speaker 2: that my understanding of the research is that when you 708 00:31:13,760 --> 00:31:17,400 Speaker 2: buy farm salmon, which is farmed in a sustainable way, 709 00:31:17,440 --> 00:31:21,160 Speaker 2: as is a commitment from Tassau in Australia, is that 710 00:31:21,520 --> 00:31:24,520 Speaker 2: the amounts of amiga three fat are pretty highly regulated 711 00:31:24,560 --> 00:31:27,719 Speaker 2: to ensure you get a standard good amount of amiga 712 00:31:27,760 --> 00:31:31,000 Speaker 2: three fat, Whereas if you're having wild caught salmon. You'll 713 00:31:31,040 --> 00:31:33,800 Speaker 2: notice it looks very different, it tastes very different. Every 714 00:31:33,800 --> 00:31:35,560 Speaker 2: single piece of that will be very very different. In 715 00:31:35,600 --> 00:31:37,760 Speaker 2: a Mega three content, you're not guaranteed it because it 716 00:31:37,760 --> 00:31:41,120 Speaker 2: will depend on what that fish ate for example. So nutritionally, 717 00:31:41,280 --> 00:31:43,800 Speaker 2: one of the benefits if we can name that, even 718 00:31:43,840 --> 00:31:46,560 Speaker 2: though farming doesn't always have a great name, is that 719 00:31:46,840 --> 00:31:49,400 Speaker 2: the farming practices are highly regulated to ensure that the 720 00:31:49,440 --> 00:31:52,840 Speaker 2: fish has optimal nutrition. Because of course big companies want 721 00:31:52,880 --> 00:31:55,320 Speaker 2: to ensure they have a sustainable farming model, they want 722 00:31:55,360 --> 00:31:57,200 Speaker 2: to ensure their fish are healthy, they want to ensure 723 00:31:57,200 --> 00:31:59,880 Speaker 2: that nutritionally they're bringing what they're meant to in terms 724 00:31:59,920 --> 00:32:03,000 Speaker 2: of protein and a Mega three content. So we guarantee 725 00:32:03,040 --> 00:32:06,560 Speaker 2: that when you're having well farmed Australian sustainably soil salmon, 726 00:32:07,120 --> 00:32:09,520 Speaker 2: that it's very very rich in that Amiga three content. 727 00:32:09,760 --> 00:32:13,120 Speaker 2: So I don't even know lean where you would find 728 00:32:13,160 --> 00:32:16,280 Speaker 2: wild court salmon. I've never seen it, so I think 729 00:32:16,320 --> 00:32:18,720 Speaker 2: that it's sort of nice in theory, but definitely being 730 00:32:18,760 --> 00:32:20,560 Speaker 2: here in Australia, we just won't have it. We don't 731 00:32:20,600 --> 00:32:24,440 Speaker 2: have that available here. So that's sort of one position 732 00:32:24,480 --> 00:32:24,720 Speaker 2: on it. 733 00:32:25,000 --> 00:32:27,880 Speaker 1: Yeah, we do some places, a brand such as John 734 00:32:27,920 --> 00:32:31,080 Speaker 1: West is actually starting to sell imported wild court salmon. 735 00:32:31,120 --> 00:32:33,680 Speaker 1: But you're right, all salmon that is raised in Australia 736 00:32:33,840 --> 00:32:35,800 Speaker 1: is farmed. So if you're one hundred percent that you 737 00:32:35,840 --> 00:32:38,840 Speaker 1: want wild court salmon, sadly it's not going to be Australian. So, 738 00:32:39,080 --> 00:32:42,000 Speaker 1: as you mentioned, Australia does have very high standards for 739 00:32:42,360 --> 00:32:44,320 Speaker 1: farming and those sorts of things. But I think it 740 00:32:44,400 --> 00:32:48,480 Speaker 1: is a very controversial topic and a controversial conversation. But 741 00:32:48,600 --> 00:32:50,520 Speaker 1: if you want wild court salmon, it will have to 742 00:32:50,560 --> 00:32:54,600 Speaker 1: be imported from somewhere like Canada or Alaska. So I 743 00:32:54,680 --> 00:32:56,440 Speaker 1: just I don't think that there's like a right or 744 00:32:56,440 --> 00:32:59,480 Speaker 1: a wrong answer here. I think it's a very personal decision. 745 00:33:00,080 --> 00:33:03,440 Speaker 1: Bottom line, as we've said, salmon is incredibly healthy for you, 746 00:33:03,800 --> 00:33:07,160 Speaker 1: but if you have environmental concerns, you can either choose 747 00:33:07,160 --> 00:33:09,080 Speaker 1: not to eat it at all. If you're someone that 748 00:33:09,120 --> 00:33:11,080 Speaker 1: follows a plant based or a being in lifestyle, that's 749 00:33:11,120 --> 00:33:13,440 Speaker 1: absolutely okay. But if you do choose to eat it 750 00:33:13,880 --> 00:33:16,040 Speaker 1: and you want to support Australia, well, I think you 751 00:33:16,080 --> 00:33:18,080 Speaker 1: know what your answer is, You'll have to get farmed 752 00:33:18,080 --> 00:33:21,240 Speaker 1: salmon or if you're dead, said on getting wild salven unfortunately, 753 00:33:21,240 --> 00:33:23,000 Speaker 1: and would need to be imported, but that is still 754 00:33:23,000 --> 00:33:25,600 Speaker 1: absolutely okay as well, you'll just be paying a more 755 00:33:25,640 --> 00:33:28,560 Speaker 1: premium price for it. And don't forget there are a 756 00:33:28,600 --> 00:33:30,680 Speaker 1: lot of other ways that we can assist the environment 757 00:33:30,760 --> 00:33:32,640 Speaker 1: as well. So I don't think that there's a right 758 00:33:32,760 --> 00:33:35,240 Speaker 1: or wrong or a better answer here. I think it 759 00:33:35,280 --> 00:33:38,760 Speaker 1: really does depend on the individual and what things are 760 00:33:38,800 --> 00:33:40,960 Speaker 1: important to the individual. I don't think we can really 761 00:33:40,960 --> 00:33:43,280 Speaker 1: give too much guidance around that, can we sue it is? 762 00:33:43,400 --> 00:33:46,400 Speaker 1: It is a tough conversation, and unfortunately we don't live 763 00:33:46,400 --> 00:33:48,240 Speaker 1: in Canada. We can't just go out to the local 764 00:33:48,280 --> 00:33:50,960 Speaker 1: stream with our fishing rod and catch some world caught salmon. 765 00:33:51,160 --> 00:33:53,160 Speaker 1: It would be lovely if we could, but we just 766 00:33:53,200 --> 00:33:55,120 Speaker 1: don't have that luxury here in Australia. 767 00:33:55,200 --> 00:33:58,760 Speaker 2: And I think one of the things is for me nutritionally. Now, 768 00:33:59,040 --> 00:34:01,560 Speaker 2: we're not environmental so I'm not training in environmental science. 769 00:34:01,600 --> 00:34:03,640 Speaker 2: I'm not going to comment on it all. I can 770 00:34:03,680 --> 00:34:07,360 Speaker 2: say that from an Australian industry perspective, they're deeply committed 771 00:34:07,440 --> 00:34:10,640 Speaker 2: to a sustainable farming future. But what I can comment 772 00:34:10,760 --> 00:34:14,319 Speaker 2: on is that less than ten percent of Australians can 773 00:34:14,400 --> 00:34:16,600 Speaker 2: get anywhere near they're recommended in take of a mega 774 00:34:16,640 --> 00:34:18,320 Speaker 2: three fat, it's one of the most powerful ways we 775 00:34:18,360 --> 00:34:23,760 Speaker 2: can reduce inflammation. So if opting for locally farmed salmon, 776 00:34:23,800 --> 00:34:26,160 Speaker 2: which is adding a significant amount of Amiga three and 777 00:34:26,160 --> 00:34:29,200 Speaker 2: a single meal into our family's diets, for me as 778 00:34:29,239 --> 00:34:33,399 Speaker 2: a dietitian, that outweighs every other benefit because that's such 779 00:34:33,400 --> 00:34:35,960 Speaker 2: an important part of our diet. And just the interesting 780 00:34:36,000 --> 00:34:38,960 Speaker 2: thing I find is that people can really get really 781 00:34:39,000 --> 00:34:41,279 Speaker 2: focused on one aspect of a food. For example, you 782 00:34:41,280 --> 00:34:43,720 Speaker 2: know it must be wild coughed, and that's okay. Again, 783 00:34:43,880 --> 00:34:46,279 Speaker 2: like you said, that's personal. It's like politics. It's your 784 00:34:46,280 --> 00:34:49,160 Speaker 2: personal belief system and we're not here to argue that. 785 00:34:49,680 --> 00:34:51,440 Speaker 2: But what I would say is I also see a 786 00:34:51,440 --> 00:34:54,400 Speaker 2: lot of ironic behavior because I see people very happy 787 00:34:54,719 --> 00:34:57,080 Speaker 2: to then go and order a big home delivery fast 788 00:34:57,080 --> 00:35:01,080 Speaker 2: food fried meal, which is so pro and has so 789 00:35:01,120 --> 00:35:04,560 Speaker 2: many range of processed ingredients, but then they're arguing you 790 00:35:04,600 --> 00:35:06,480 Speaker 2: have to have wild caught salmon. So I think it's 791 00:35:06,520 --> 00:35:11,040 Speaker 2: about approaching your diet as an overall perspective and nutritionally. 792 00:35:11,120 --> 00:35:15,239 Speaker 2: For me, the benefits of consuming salmon more frequently in 793 00:35:15,280 --> 00:35:18,360 Speaker 2: the dieted and affordable price point for the average Australian 794 00:35:18,960 --> 00:35:23,440 Speaker 2: outweighs all the other issues associated with that. So I 795 00:35:23,480 --> 00:35:27,160 Speaker 2: have always consumed austray and salmon that's farmed. I feed 796 00:35:27,160 --> 00:35:29,560 Speaker 2: it to myself and my family as a dietician. I 797 00:35:29,680 --> 00:35:33,279 Speaker 2: am confident that it is a strong product. And there's 798 00:35:33,280 --> 00:35:35,279 Speaker 2: a lot of misconceptions about farm salmon. One of the 799 00:35:35,320 --> 00:35:37,600 Speaker 2: most common ones we and is that it's colored. Now 800 00:35:37,640 --> 00:35:40,279 Speaker 2: that is not the case. The difference is that when 801 00:35:40,320 --> 00:35:43,759 Speaker 2: salmon are in their natural waters in Canada, they have 802 00:35:43,920 --> 00:35:47,279 Speaker 2: access to a food which colors their flesh. Well, they 803 00:35:47,320 --> 00:35:49,680 Speaker 2: don't have that here because we're not in Canada. So 804 00:35:49,760 --> 00:35:52,360 Speaker 2: all they do is mimic the same food molecule to 805 00:35:52,400 --> 00:35:54,600 Speaker 2: give the fish the pink color. So they're not coloring 806 00:35:54,640 --> 00:35:57,359 Speaker 2: the salmon. So there's also a lot of misinformation out 807 00:35:57,400 --> 00:36:00,600 Speaker 2: there that is written by people who don't have scientific qualifys. 808 00:36:00,880 --> 00:36:02,560 Speaker 2: So the other message I would say is if you're 809 00:36:02,600 --> 00:36:05,359 Speaker 2: interested in this area and you're concerned, at least make 810 00:36:05,400 --> 00:36:10,160 Speaker 2: sure you're getting your information from scientifically trained practitioners and 811 00:36:10,239 --> 00:36:14,080 Speaker 2: not people who anecdotally can write what they like without 812 00:36:14,200 --> 00:36:17,200 Speaker 2: any scientific background. So as I said, a lot of 813 00:36:17,239 --> 00:36:20,920 Speaker 2: the recent rumors about farm salmon, particularly the nutritional practices, 814 00:36:20,920 --> 00:36:24,160 Speaker 2: are simply false. It's not true. So at least make 815 00:36:24,200 --> 00:36:26,279 Speaker 2: sure you're getting the right information and you're basing it 816 00:36:26,320 --> 00:36:29,680 Speaker 2: on that before you make sweeping statements about whether farm 817 00:36:29,719 --> 00:36:32,000 Speaker 2: salmon or wildcred is the salmon of choice for you. 818 00:36:32,120 --> 00:36:33,879 Speaker 1: Yeah, and if you're listening at home and you're like, well, 819 00:36:33,920 --> 00:36:36,799 Speaker 1: I don't even like salmon. As we've mentioned before, a 820 00:36:36,880 --> 00:36:39,799 Speaker 1: Mega three's are so incredibly important. So you can either 821 00:36:39,880 --> 00:36:42,480 Speaker 1: choose to supplement your diet with something like an Amiga 822 00:36:42,520 --> 00:36:44,360 Speaker 1: three tablet, or you can look for some of the 823 00:36:44,400 --> 00:36:46,960 Speaker 1: plant based versions of them. But we know that the 824 00:36:47,040 --> 00:36:50,160 Speaker 1: plant based it just isn't as absorbed and utilized as well, 825 00:36:50,200 --> 00:36:52,000 Speaker 1: So you do need a lot more when it comes 826 00:36:52,040 --> 00:36:54,400 Speaker 1: to a plant based perspective. So a couple of you know, 827 00:36:54,520 --> 00:36:56,840 Speaker 1: cheeseyas and pumpkin seeds, you know, once a week, it 828 00:36:56,960 --> 00:36:58,600 Speaker 1: sadly just isn't going to cut it and give you 829 00:36:58,640 --> 00:37:00,919 Speaker 1: the amount that you need. So really it's well worth 830 00:37:01,000 --> 00:37:03,440 Speaker 1: talking to a dietitian if you're someone that doesn't like 831 00:37:03,480 --> 00:37:06,440 Speaker 1: salmon or doesn't eat seafood at all, because you probably 832 00:37:06,480 --> 00:37:09,640 Speaker 1: are not unless you're making a real conscious effort achieving 833 00:37:09,640 --> 00:37:11,359 Speaker 1: the amount of AMGIA three is that you actually need 834 00:37:11,360 --> 00:37:11,920 Speaker 1: with in your. 835 00:37:11,760 --> 00:37:16,240 Speaker 2: Diet, or have a few munch snacks every day that'll 836 00:37:16,239 --> 00:37:16,759 Speaker 2: give you a tax. 837 00:37:19,600 --> 00:37:22,040 Speaker 1: So Susie, that brings us to the end of the 838 00:37:22,120 --> 00:37:24,759 Speaker 1: nutrition couch for another week, can't live at the end 839 00:37:24,800 --> 00:37:27,080 Speaker 1: of the episode already. Sometimes I feel like it just 840 00:37:27,120 --> 00:37:29,520 Speaker 1: goes in a flush. But if you guys haven't done 841 00:37:29,520 --> 00:37:31,160 Speaker 1: so already, it would mean the world to us if 842 00:37:31,200 --> 00:37:34,000 Speaker 1: you could subscribe so that you are. You have us 843 00:37:34,040 --> 00:37:36,120 Speaker 1: in your inbox every Sunday morning. You don't even have 844 00:37:36,160 --> 00:37:38,160 Speaker 1: to download us. We're there and we're waiting as soon 845 00:37:38,200 --> 00:37:40,239 Speaker 1: as you're ready to give us a listen. And of 846 00:37:40,239 --> 00:37:43,680 Speaker 1: course we always love reading all your positive ratings and reviews. 847 00:37:43,719 --> 00:37:46,760 Speaker 1: So if you have us, spare twenty thirty seconds please 848 00:37:46,760 --> 00:37:48,600 Speaker 1: take a moment to leave us a positive review in 849 00:37:48,600 --> 00:37:51,279 Speaker 1: the Purple Apple Podcast app. It really does mean so 850 00:37:51,360 --> 00:37:53,840 Speaker 1: much to us. We've got our Instagram and our Facebook 851 00:37:54,120 --> 00:37:56,440 Speaker 1: up and running on socials. We're taking your comments, we're 852 00:37:56,480 --> 00:37:59,520 Speaker 1: taking your questions. People dm us photos all the time. 853 00:37:59,600 --> 00:38:01,239 Speaker 1: We really like that. 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