1 00:00:00,560 --> 00:00:02,639 Speaker 1: Are you in your forties or fifties and have noticed 2 00:00:02,680 --> 00:00:05,200 Speaker 1: that your body is changing, and not necessarily in a 3 00:00:05,240 --> 00:00:09,039 Speaker 1: good way. Welcome to Perry Ladies. The ten or so 4 00:00:09,200 --> 00:00:12,440 Speaker 1: years before menopause is when hormonal changes can cause chaos 5 00:00:12,440 --> 00:00:16,920 Speaker 1: for your mood, temperature, and waistline. Today on The Nutrition Couch, 6 00:00:17,000 --> 00:00:19,639 Speaker 1: Lee Anne and I take a deep dive into eating 7 00:00:19,680 --> 00:00:22,520 Speaker 1: for the Perry Years and the key dietary changes you 8 00:00:22,520 --> 00:00:24,880 Speaker 1: can make so you can take control of your hormones 9 00:00:25,000 --> 00:00:26,319 Speaker 1: before they take control of you. 10 00:00:26,880 --> 00:00:27,080 Speaker 2: Hi. 11 00:00:27,120 --> 00:00:29,680 Speaker 1: I'm Susie Burrow and I'm Leanne Wood, and we bring 12 00:00:29,720 --> 00:00:32,640 Speaker 1: you The Nutrition Couch, the bi weekly podcast that keeps 13 00:00:32,680 --> 00:00:34,680 Speaker 1: you up to date on everything you need to know 14 00:00:34,800 --> 00:00:37,800 Speaker 1: in the world of nutrition as well as Eating for Perry. 15 00:00:37,880 --> 00:00:41,199 Speaker 1: We talk about the idea of diet resentment and how 16 00:00:41,200 --> 00:00:43,400 Speaker 1: it can be holding you back from reaching your diet 17 00:00:43,400 --> 00:00:46,879 Speaker 1: and lifestyle goals. And our listener question is about I 18 00:00:47,040 --> 00:00:50,480 Speaker 1: am this week getting enough iron, particularly if you choose 19 00:00:50,479 --> 00:00:54,400 Speaker 1: to follow a plant based diet. So Leanne, You've got 20 00:00:54,400 --> 00:00:57,000 Speaker 1: some new house news. I've moved this week, actually, so 21 00:00:57,080 --> 00:00:59,560 Speaker 1: I'm recording for the first time in the new house. 22 00:00:59,640 --> 00:01:03,880 Speaker 1: Now I use the new house term loosely because it's 23 00:01:03,920 --> 00:01:09,720 Speaker 1: literally rooms with either boxes or not much else. But 24 00:01:09,760 --> 00:01:11,440 Speaker 1: eventually we will get to the stage where we can 25 00:01:11,480 --> 00:01:13,280 Speaker 1: call it a home. But I know that your house 26 00:01:13,319 --> 00:01:15,480 Speaker 1: has had some little developments this week. 27 00:01:15,760 --> 00:01:18,520 Speaker 2: Yeah, yeah, we're we're putting the framing up for the 28 00:01:18,520 --> 00:01:20,880 Speaker 2: house and they dug the pool, which is very exciting. 29 00:01:20,920 --> 00:01:22,920 Speaker 2: And I think just knowing like the size of the 30 00:01:23,000 --> 00:01:25,840 Speaker 2: rooms and seeing things like window frames and roof trusses 31 00:01:25,880 --> 00:01:28,440 Speaker 2: go on, it's all very exciting because it looks like 32 00:01:28,480 --> 00:01:30,160 Speaker 2: something on paper, but when you see it come to 33 00:01:30,200 --> 00:01:32,240 Speaker 2: life and you can jump up on the block and 34 00:01:32,240 --> 00:01:33,880 Speaker 2: have a look at the view and look at you know, 35 00:01:33,920 --> 00:01:36,040 Speaker 2: the size of the pool. I said to David, Oh, 36 00:01:36,040 --> 00:01:37,480 Speaker 2: I thought it was going to be a really small, 37 00:01:37,560 --> 00:01:39,400 Speaker 2: kind of like plunge pool. And I saw it and 38 00:01:39,440 --> 00:01:41,360 Speaker 2: I was like, oh, it's quite big considering we don't 39 00:01:41,400 --> 00:01:43,600 Speaker 2: have a whole lot of room. It's actually quite deep 40 00:01:43,640 --> 00:01:45,280 Speaker 2: as well. And it's like, yeah, yeah, it's a good 41 00:01:45,280 --> 00:01:47,600 Speaker 2: sized pool. And we've built like a step into that 42 00:01:47,680 --> 00:01:49,480 Speaker 2: so you can sort of half to sit in the pool. 43 00:01:49,520 --> 00:01:51,080 Speaker 2: You know, it comes up to your belly buttons. You 44 00:01:51,120 --> 00:01:52,840 Speaker 2: don't have to fully go swimming. You can kind of 45 00:01:52,840 --> 00:01:54,520 Speaker 2: sit there and watch the kids and have a cheeky 46 00:01:54,520 --> 00:01:57,200 Speaker 2: little martini or a gin on the side there. So 47 00:01:57,440 --> 00:01:59,960 Speaker 2: I'm very excited about summer, but they're not so great. 48 00:02:00,120 --> 00:02:01,840 Speaker 2: Thing is that we move in about winter time, so 49 00:02:01,880 --> 00:02:04,040 Speaker 2: they're hoping to have the house stunned about May and 50 00:02:04,080 --> 00:02:05,960 Speaker 2: I was like, oh, perfect timing to use a pool 51 00:02:06,040 --> 00:02:08,919 Speaker 2: up here in Queensland, so you know, we'll see what 52 00:02:08,960 --> 00:02:10,200 Speaker 2: will be well prepared for summer. 53 00:02:10,200 --> 00:02:12,240 Speaker 1: Anyway, come on, it's hot up there in Brazil all 54 00:02:12,240 --> 00:02:14,079 Speaker 1: the time. It was like twenty seven degrees a few 55 00:02:14,120 --> 00:02:17,160 Speaker 1: years back. But I just heard seat drinks and like 56 00:02:17,320 --> 00:02:20,000 Speaker 1: big parties. So I think there'll be many more trips 57 00:02:20,080 --> 00:02:22,880 Speaker 1: up to the to Brizzy to record the podcast when 58 00:02:22,919 --> 00:02:24,480 Speaker 1: we know there's a pool, I think, so I can't 59 00:02:24,480 --> 00:02:26,280 Speaker 1: wait to get Everyone wants their friends to have a pool, 60 00:02:26,360 --> 00:02:28,119 Speaker 1: so that's good. Actually, that's why I sought out Land 61 00:02:28,200 --> 00:02:30,799 Speaker 1: to do the podcast, because she said she was getting 62 00:02:30,800 --> 00:02:33,480 Speaker 1: a pool. All right, Well that's not silliness, lam. Let's 63 00:02:33,480 --> 00:02:38,480 Speaker 1: get onto important nutrition topics now, Perry menopause. It's really 64 00:02:38,520 --> 00:02:41,160 Speaker 1: interesting because you know, I don't think we've really even 65 00:02:41,200 --> 00:02:46,200 Speaker 1: spoken about this much in general society over the past 66 00:02:46,280 --> 00:02:50,760 Speaker 1: ten fifteen years, and I had really heard the term 67 00:02:50,800 --> 00:02:53,119 Speaker 1: being used a lot more frequently from the Muma Mea 68 00:02:53,280 --> 00:02:55,120 Speaker 1: media group. I'm a big fan of the Muma Mea 69 00:02:55,120 --> 00:02:58,639 Speaker 1: podcast and of course recently they ran a big Perry 70 00:02:58,680 --> 00:03:02,120 Speaker 1: Menopause summit because of their journalists are at that age 71 00:03:02,160 --> 00:03:05,040 Speaker 1: bracket in their late forties where they've really noticed the 72 00:03:05,080 --> 00:03:08,320 Speaker 1: effects of this sort of pre ten year period prior 73 00:03:08,360 --> 00:03:11,000 Speaker 1: to menopause and the huge effect it can have on 74 00:03:11,120 --> 00:03:15,480 Speaker 1: mood and energy levels and changes in our body and temperature. 75 00:03:16,080 --> 00:03:18,359 Speaker 1: And I've also done it on a couple of podcasts 76 00:03:18,360 --> 00:03:20,079 Speaker 1: and to be honestly, and it's sort of the most 77 00:03:20,080 --> 00:03:23,400 Speaker 1: popular or engaging content I've had in quite some time. 78 00:03:23,480 --> 00:03:25,920 Speaker 1: So there's certainly a big interest from our ladies in 79 00:03:26,200 --> 00:03:29,240 Speaker 1: potentially their late thirties right through to their fifties in 80 00:03:29,360 --> 00:03:31,520 Speaker 1: terms of how do you take control of this time? 81 00:03:31,639 --> 00:03:33,000 Speaker 1: So I thought it was time for us to cover 82 00:03:33,040 --> 00:03:35,320 Speaker 1: it a little bit on the Nutrition couch. Of course, 83 00:03:35,360 --> 00:03:38,320 Speaker 1: we as dieticians are deeply committed to evidence based practice, 84 00:03:38,360 --> 00:03:41,080 Speaker 1: and the good news is in this space there's huge 85 00:03:41,080 --> 00:03:45,360 Speaker 1: amounts of nutrition intervention in these perimenopause years. So to 86 00:03:45,440 --> 00:03:48,560 Speaker 1: start us off, what does it actually mean, it's the 87 00:03:48,600 --> 00:03:51,920 Speaker 1: word refers to around menopause, and it's about the ten 88 00:03:52,000 --> 00:03:55,600 Speaker 1: years as the body makes the transition into full menopause, 89 00:03:55,600 --> 00:03:59,240 Speaker 1: when you actually stop having a menstrual cycle altogether, and 90 00:03:59,320 --> 00:04:01,960 Speaker 1: everyone's different. They can go into what they call perry 91 00:04:02,400 --> 00:04:05,920 Speaker 1: for short, right through from late thirties right through the forties, 92 00:04:06,480 --> 00:04:10,240 Speaker 1: and you know, it can be seen in changes in 93 00:04:10,240 --> 00:04:13,680 Speaker 1: the menstrual cycle, but it's also massive changes in our 94 00:04:13,720 --> 00:04:16,560 Speaker 1: bodies and the primary reason for that are One of 95 00:04:16,560 --> 00:04:19,040 Speaker 1: the key reasons is that the levels of estrogen or 96 00:04:19,040 --> 00:04:22,200 Speaker 1: the female one of the female reproductive hormones changes and 97 00:04:22,279 --> 00:04:26,120 Speaker 1: drops dramatically in this time and that directly impacts the 98 00:04:26,240 --> 00:04:30,360 Speaker 1: menstrual cycle. But it also leanne has a pronounced effect 99 00:04:30,680 --> 00:04:34,080 Speaker 1: on our metabolism in the sense that as we reduce 100 00:04:34,160 --> 00:04:37,680 Speaker 1: our estrogen, it tends to protect us against weight gain, 101 00:04:37,760 --> 00:04:41,440 Speaker 1: and so when our estrogen levels drop, we suddenly start 102 00:04:41,480 --> 00:04:44,880 Speaker 1: to gain that dreadful weight around our tummy now indeedly 103 00:04:44,960 --> 00:04:47,359 Speaker 1: and you know, we talk about weight a lot on 104 00:04:47,400 --> 00:04:51,159 Speaker 1: the podcast because we our primary listener is females, and 105 00:04:51,200 --> 00:04:53,760 Speaker 1: of course they're often very interested in looking after their 106 00:04:53,800 --> 00:04:57,360 Speaker 1: body and keeping lean and fit in general. But indeed, 107 00:04:57,400 --> 00:04:59,320 Speaker 1: for this women of this age group, you may have 108 00:04:59,400 --> 00:05:01,720 Speaker 1: noticed that you waste measurements, which is a lot lot 109 00:05:01,760 --> 00:05:05,000 Speaker 1: smaller when you were younger, has gradually increased and getting 110 00:05:05,120 --> 00:05:08,159 Speaker 1: you know, significantly different in your body's changing. And the 111 00:05:08,200 --> 00:05:10,479 Speaker 1: classic example I can think of, Leanne is a client 112 00:05:10,480 --> 00:05:13,400 Speaker 1: of mine who I've actually seen over the past fifteen 113 00:05:13,480 --> 00:05:15,839 Speaker 1: years off and on. I've seen her teenagers at different times. 114 00:05:15,880 --> 00:05:18,080 Speaker 1: I saw her for her performance based diet when she 115 00:05:18,120 --> 00:05:20,080 Speaker 1: was much younger, and she came to me a few 116 00:05:20,080 --> 00:05:22,159 Speaker 1: weeks ago. She's in her late forties now and she's like, 117 00:05:22,200 --> 00:05:24,320 Speaker 1: you know, I exercised a couple hours a day. I'm 118 00:05:24,360 --> 00:05:27,560 Speaker 1: an avid exerciser. I've always been pretty lean, and all 119 00:05:27,560 --> 00:05:29,560 Speaker 1: of a sudden, I've just gained like three or four 120 00:05:29,640 --> 00:05:32,600 Speaker 1: kilos that I cannot shift, and it is around my 121 00:05:32,760 --> 00:05:36,440 Speaker 1: waist and I just can't stand it. So aesthetically, for women, 122 00:05:37,000 --> 00:05:38,880 Speaker 1: they really can struggle with this, even if they're not 123 00:05:38,920 --> 00:05:42,120 Speaker 1: technically overweight. It's just feeling like they're out of control 124 00:05:42,160 --> 00:05:44,760 Speaker 1: in their body. So, you know, the good news is, 125 00:05:44,839 --> 00:05:46,400 Speaker 1: and one of the things we want to talk about 126 00:05:46,440 --> 00:05:49,120 Speaker 1: today is there's a number of dietary changes that are 127 00:05:49,160 --> 00:05:52,479 Speaker 1: relevant in this time to try and prevent and control 128 00:05:52,600 --> 00:05:55,719 Speaker 1: this weight gain. Now you know there's also strategies to 129 00:05:56,160 --> 00:05:57,640 Speaker 1: help get it off once it's there, and we talk 130 00:05:57,680 --> 00:05:59,880 Speaker 1: about that frequently, but I thought it was really worth 131 00:05:59,920 --> 00:06:02,279 Speaker 1: it discussion because there's several areas that we can talk 132 00:06:02,279 --> 00:06:05,280 Speaker 1: about in terms of both symptoms of paery, but specifically 133 00:06:05,279 --> 00:06:08,200 Speaker 1: that abdominal weight gain and then even nutrient intake things 134 00:06:08,200 --> 00:06:08,839 Speaker 1: like calcium. 135 00:06:08,880 --> 00:06:10,520 Speaker 2: So I'll kick us off. 136 00:06:10,640 --> 00:06:12,120 Speaker 1: Because I've done a bit more work in it, and 137 00:06:12,160 --> 00:06:14,279 Speaker 1: I'm a bit closer to those Peririe years than you 138 00:06:14,400 --> 00:06:18,320 Speaker 1: are myself. I haven't had any of these symptoms really 139 00:06:19,440 --> 00:06:22,159 Speaker 1: yet today, but certainly it's my client group talking a 140 00:06:22,160 --> 00:06:26,040 Speaker 1: lot about it. So the first thing is that preventing 141 00:06:26,120 --> 00:06:29,640 Speaker 1: abdominal weight gain and keeping your waste measurement controlled and 142 00:06:29,720 --> 00:06:32,680 Speaker 1: not increasing is really important. And the reason it's important 143 00:06:33,120 --> 00:06:35,360 Speaker 1: is that once the weight is there, it's really really 144 00:06:35,400 --> 00:06:38,599 Speaker 1: difficult to get rid of. So I'm actually more interested 145 00:06:39,200 --> 00:06:41,760 Speaker 1: in my client's waste measurement around the belly button that 146 00:06:41,800 --> 00:06:43,600 Speaker 1: I am the weight on the scales, because if their 147 00:06:43,680 --> 00:06:46,680 Speaker 1: waste is stable, I'm happy that they're not gaining significant 148 00:06:46,720 --> 00:06:48,440 Speaker 1: amount of body fat. But as soon as the waste 149 00:06:48,480 --> 00:06:51,160 Speaker 1: is creeping up or over eighty ninety centimeters or even 150 00:06:51,200 --> 00:06:54,640 Speaker 1: over one hundred. I'm concerned one about the hormonal changes 151 00:06:54,680 --> 00:06:57,599 Speaker 1: that could be driving that abdominal weight gain or that 152 00:06:57,640 --> 00:06:59,599 Speaker 1: it's creeping up, and that would be suggestive to me 153 00:06:59,760 --> 00:07:01,840 Speaker 1: that you need to look at carbohydrate intake and the 154 00:07:01,880 --> 00:07:04,000 Speaker 1: amount of activity that's being completed on a day to 155 00:07:04,040 --> 00:07:08,520 Speaker 1: day basis, and also potentially are their hormonal changes that 156 00:07:08,560 --> 00:07:10,600 Speaker 1: are making it very difficult to lose weight if that 157 00:07:10,680 --> 00:07:13,760 Speaker 1: waste measurement refuses to budge. So I guess my first 158 00:07:13,800 --> 00:07:18,600 Speaker 1: piece of specifically diet advice is that chances are, as 159 00:07:18,600 --> 00:07:21,720 Speaker 1: you get a little bit older, unless you are doing 160 00:07:21,760 --> 00:07:24,600 Speaker 1: a couple of hours of really high intensity activity a day, 161 00:07:24,640 --> 00:07:29,040 Speaker 1: your carbohydrate requirements will probably reduce. Now, I am not 162 00:07:29,360 --> 00:07:31,560 Speaker 1: advocating for a low carb diet, that's not what this 163 00:07:31,640 --> 00:07:33,800 Speaker 1: is about. But this is saying that if you're someone 164 00:07:33,800 --> 00:07:36,960 Speaker 1: who traditionally has always had bread or cereal for breakfast, 165 00:07:37,040 --> 00:07:39,160 Speaker 1: you've had a sandwich or fishy for lunch, and you 166 00:07:39,280 --> 00:07:42,600 Speaker 1: have a heavy carb based meal at night, pasta rises 167 00:07:42,600 --> 00:07:44,920 Speaker 1: and you never had any drama before because you're exercised, 168 00:07:45,440 --> 00:07:48,240 Speaker 1: and suddenly you're finding that your waist is creeping up 169 00:07:48,280 --> 00:07:51,000 Speaker 1: even though you're doing exactly the same activity you always did. 170 00:07:51,560 --> 00:07:54,280 Speaker 1: It's suggestive that perhaps your insulin level is not working 171 00:07:54,320 --> 00:07:57,080 Speaker 1: as well as it once did, possibly the effect of 172 00:07:57,120 --> 00:08:01,040 Speaker 1: reducing estrogen, which is part of the perimenopause period, and 173 00:08:01,160 --> 00:08:03,640 Speaker 1: as such you probably don't need as much carbohydrate and 174 00:08:03,720 --> 00:08:05,520 Speaker 1: need to be a bit smarter with your choices. So 175 00:08:05,560 --> 00:08:07,920 Speaker 1: I'm not saying cut it all out. I'm saying, instead 176 00:08:07,920 --> 00:08:09,600 Speaker 1: of having two or three cups of rice with a 177 00:08:09,640 --> 00:08:13,040 Speaker 1: stir fry or pasta meals or mashed potato and sweet 178 00:08:13,040 --> 00:08:16,480 Speaker 1: potato each night, or having dessert and carbs at night, 179 00:08:16,800 --> 00:08:18,640 Speaker 1: you might be better to just cut the portion back 180 00:08:18,640 --> 00:08:20,440 Speaker 1: a little bit and have one or two small jacket 181 00:08:20,480 --> 00:08:23,160 Speaker 1: potatoes or half a cup of sweet potato, or if 182 00:08:23,160 --> 00:08:25,640 Speaker 1: you enjoy your wine, if you enjoy your dessert, you 183 00:08:25,720 --> 00:08:29,400 Speaker 1: might want to go lighter, because, yes, as your estrogen 184 00:08:29,440 --> 00:08:32,920 Speaker 1: levels reduced, you're more likely to put weight on around 185 00:08:32,960 --> 00:08:36,480 Speaker 1: that abdominal area. Metabolically, we lose that efficiency as we 186 00:08:36,520 --> 00:08:39,400 Speaker 1: get older anyway, particularly if you're not doing weight bearing exercise, 187 00:08:39,840 --> 00:08:41,679 Speaker 1: if you're sitting down more, and that is one of 188 00:08:41,760 --> 00:08:45,319 Speaker 1: the major reasons many of us have that gradual creep upwards, 189 00:08:45,520 --> 00:08:47,560 Speaker 1: and the reason you're putting it on around that central 190 00:08:47,600 --> 00:08:50,400 Speaker 1: area is because of those hormonal shifts. Now, we can't 191 00:08:50,440 --> 00:08:52,640 Speaker 1: really change those, you know. Yes, you can hear about 192 00:08:52,679 --> 00:08:57,640 Speaker 1: hormone replacement therapy and things to control symptoms, but specifically physiologically, 193 00:08:57,640 --> 00:09:00,960 Speaker 1: we can't change that. It's a natural age process. It's 194 00:09:01,000 --> 00:09:03,840 Speaker 1: to be expected, and as such we have to change 195 00:09:03,880 --> 00:09:06,679 Speaker 1: our lifestyle and diet as such if really we want 196 00:09:06,679 --> 00:09:08,840 Speaker 1: to try and prevent it. And as we've said many 197 00:09:08,880 --> 00:09:11,720 Speaker 1: times before, the end prevention is is much much easier 198 00:09:12,040 --> 00:09:13,880 Speaker 1: than trying to get rid of the weight once it's there. 199 00:09:14,000 --> 00:09:14,800 Speaker 2: So as a. 200 00:09:14,800 --> 00:09:17,880 Speaker 1: Rough guide, I work on between thirty to forty percent carbohydrate. 201 00:09:17,960 --> 00:09:20,520 Speaker 1: It's not low, but certainly tapering it at night and 202 00:09:20,559 --> 00:09:24,280 Speaker 1: being very mindful of the bread, the cereal, the crackers 203 00:09:24,320 --> 00:09:26,760 Speaker 1: that you're choosing, and being mindful of opting for the 204 00:09:26,800 --> 00:09:30,400 Speaker 1: slightly lighter options, particularly if you have a sedentary job 205 00:09:30,440 --> 00:09:33,360 Speaker 1: and you're not an avid exerciser, is probably the first 206 00:09:33,360 --> 00:09:35,480 Speaker 1: recommendation I can give to try and at least take 207 00:09:35,520 --> 00:09:38,880 Speaker 1: control of that weight gain and try and prevent it. 208 00:09:39,200 --> 00:09:41,640 Speaker 1: And then of course if your goal is weight loss, 209 00:09:42,480 --> 00:09:43,640 Speaker 1: to support that as well. 210 00:09:44,280 --> 00:09:46,600 Speaker 2: It's so interesting, like we go through so many different 211 00:09:46,600 --> 00:09:49,360 Speaker 2: stages as women. You feel like you just get out 212 00:09:49,360 --> 00:09:51,679 Speaker 2: of your childbearing years and then it's like oh, boom, 213 00:09:51,720 --> 00:09:54,360 Speaker 2: your periods back, and then you're like ooh going through perimenopause. 214 00:09:54,679 --> 00:09:56,280 Speaker 2: We just go through so much as women. It just 215 00:09:56,360 --> 00:09:58,480 Speaker 2: kind of sucks sometimes it does. 216 00:09:58,520 --> 00:10:00,880 Speaker 1: And I think what I'm learning from working with women 217 00:10:01,080 --> 00:10:03,480 Speaker 1: and getting this out into the media more. Indeed, the 218 00:10:03,480 --> 00:10:05,600 Speaker 1: gods from the forty podcast will give them a shout out. 219 00:10:05,640 --> 00:10:08,600 Speaker 1: That's a fantastic podcast if you're going through these years. 220 00:10:08,640 --> 00:10:12,240 Speaker 1: It's really They give some great content around financial support 221 00:10:12,360 --> 00:10:14,440 Speaker 1: and health support too, so that's well worth to listen. 222 00:10:14,840 --> 00:10:17,240 Speaker 1: But I think women of these ages have have more 223 00:10:17,240 --> 00:10:18,880 Speaker 1: of a voice and we're saying, actually, this is a 224 00:10:18,920 --> 00:10:22,240 Speaker 1: real thing. These symptoms are real, and how can we 225 00:10:22,440 --> 00:10:25,280 Speaker 1: manage it and prevent it? And I think knowledge is key. 226 00:10:25,400 --> 00:10:28,920 Speaker 1: You know, understanding that it is actually quite normal to 227 00:10:29,120 --> 00:10:31,120 Speaker 1: gain weight as you get older as a result of 228 00:10:31,120 --> 00:10:34,320 Speaker 1: these hormonial changes. But being aware of that is key, 229 00:10:34,360 --> 00:10:36,080 Speaker 1: so you know you can make the changes. Keep an 230 00:10:36,080 --> 00:10:38,160 Speaker 1: eye on your waist and if you see it starting 231 00:10:38,200 --> 00:10:41,760 Speaker 1: to creep up, implement the relevant changes to prevent it 232 00:10:41,800 --> 00:10:44,240 Speaker 1: before it is ten or twenty kilos. So that's my 233 00:10:44,280 --> 00:10:46,800 Speaker 1: first tip. Take a look at your carb intake and 234 00:10:46,840 --> 00:10:48,560 Speaker 1: take a look at your waist and if it's creeping 235 00:10:48,640 --> 00:10:51,360 Speaker 1: up really you know, do more exercise, change your diet, 236 00:10:51,559 --> 00:10:56,120 Speaker 1: or if you feel that you would like to lose 237 00:10:56,120 --> 00:10:57,920 Speaker 1: some weight and get the waist down, particularly if it's 238 00:10:57,960 --> 00:11:00,840 Speaker 1: over eighty ninety centimeters around that belly, you want to 239 00:11:00,840 --> 00:11:03,560 Speaker 1: have a look at the carbohydrate intake and perhaps we'll 240 00:11:03,600 --> 00:11:06,360 Speaker 1: definitely see a dietician. You know, they're the craftsmen who 241 00:11:06,400 --> 00:11:08,199 Speaker 1: are going to be able to create a diet that's 242 00:11:08,280 --> 00:11:11,040 Speaker 1: right for you if you're going through these changes. The 243 00:11:11,080 --> 00:11:13,439 Speaker 1: second thing I think we should talk about is some 244 00:11:13,480 --> 00:11:17,120 Speaker 1: of the symptoms, so things like the hot flushes and 245 00:11:17,280 --> 00:11:21,040 Speaker 1: you know, feeling very hot at times, mood, potentially feeling 246 00:11:21,080 --> 00:11:25,640 Speaker 1: quite tired and lethargic. There is some evidence around reducing 247 00:11:25,679 --> 00:11:29,960 Speaker 1: some of those men are perimenopausal symptoms and largely it 248 00:11:29,960 --> 00:11:32,840 Speaker 1: comes down to an anti inflammatory diet and a Mediterranean approach. 249 00:11:32,880 --> 00:11:35,320 Speaker 1: So we've gone through this study before. If you look 250 00:11:35,400 --> 00:11:39,320 Speaker 1: back to I think period cycles evenly and we can 251 00:11:39,360 --> 00:11:41,160 Speaker 1: put a link at the bottom of the show notes 252 00:11:41,200 --> 00:11:44,040 Speaker 1: but it comes down to eating different. Anti inflammatory approach 253 00:11:44,040 --> 00:11:47,480 Speaker 1: has been shown to significantly reduce hot flushes. But as 254 00:11:47,480 --> 00:11:50,320 Speaker 1: we've also mentioned before, a Mediterranean diet is not just 255 00:11:50,360 --> 00:11:53,920 Speaker 1: putting olive oil on everything and enjoying red wine. Mediterranean 256 00:11:53,960 --> 00:11:56,480 Speaker 1: diet is seven to ten serves of brightly colored fruit 257 00:11:56,480 --> 00:11:58,679 Speaker 1: and veggies a day. So that's a lot more than 258 00:11:58,679 --> 00:12:01,080 Speaker 1: I guarantee most people. Listen, we'll be having that's two 259 00:12:01,160 --> 00:12:04,040 Speaker 1: to three cups at both lunch and dinner. It's at 260 00:12:04,120 --> 00:12:06,760 Speaker 1: least two to three serves of extra virgin olive oil, 261 00:12:06,840 --> 00:12:09,360 Speaker 1: so that's quite significant, and using it to cook vegetables 262 00:12:09,400 --> 00:12:12,240 Speaker 1: or dress salads. It's choosing your fats from things like 263 00:12:12,280 --> 00:12:15,080 Speaker 1: a serve of nuts and legumes regularly. It's not a 264 00:12:15,080 --> 00:12:16,840 Speaker 1: lot of red meat. It's just a couple of times 265 00:12:16,840 --> 00:12:19,440 Speaker 1: a week and quite small portions, probably half what the 266 00:12:19,440 --> 00:12:22,200 Speaker 1: average Australian has, you know, just seventy to one hundred grams, 267 00:12:22,559 --> 00:12:26,480 Speaker 1: a lot more early fish, you know, things like sardines, oil, salmon, 268 00:12:26,559 --> 00:12:29,000 Speaker 1: you know at least two three times each week. But 269 00:12:29,040 --> 00:12:31,080 Speaker 1: then the number one thing leand that it is that 270 00:12:31,120 --> 00:12:34,079 Speaker 1: what most people don't do is that it's really minimizing 271 00:12:34,120 --> 00:12:37,640 Speaker 1: your intake of processed food. A true Mediterranean diet doesn't 272 00:12:37,679 --> 00:12:42,320 Speaker 1: include process snacks, biscuits, cakes, pastries, and so it's really 273 00:12:42,320 --> 00:12:44,120 Speaker 1: minimizing the amount of food you eat away from the 274 00:12:44,160 --> 00:12:46,680 Speaker 1: home and package snacks and process snacks in general. So 275 00:12:46,760 --> 00:12:49,720 Speaker 1: think along the lines of some plain yogurt and berries 276 00:12:49,720 --> 00:12:52,640 Speaker 1: in the morning, with some plain oats or a vegetable 277 00:12:52,640 --> 00:12:55,079 Speaker 1: egg omelet, and then at lunch it's a big salad 278 00:12:55,080 --> 00:12:57,400 Speaker 1: with salmon and tuna and maybe some nuts and seeds 279 00:12:57,400 --> 00:13:00,720 Speaker 1: and some extra virgin olive oil. It's snacking on simple 280 00:13:00,720 --> 00:13:03,400 Speaker 1: foods like your fruit, your nuts, and then dinner a 281 00:13:03,440 --> 00:13:06,680 Speaker 1: small serve of pasta or fish, and again loads of veggies, 282 00:13:06,720 --> 00:13:09,800 Speaker 1: so there's no chips or biscuits or treats in that 283 00:13:09,880 --> 00:13:12,760 Speaker 1: most of the time, it really is a very unprocessed 284 00:13:12,800 --> 00:13:16,240 Speaker 1: diet to get the true anti inflammatory effect. And one 285 00:13:16,280 --> 00:13:18,480 Speaker 1: of my common feedback points to my clients is that 286 00:13:18,520 --> 00:13:21,040 Speaker 1: your version of my diet won't work. And we like 287 00:13:21,120 --> 00:13:22,760 Speaker 1: to take the bits of the Mediterranean that we think 288 00:13:22,800 --> 00:13:25,320 Speaker 1: sound good, but we forget that it's also minimizing our 289 00:13:25,360 --> 00:13:28,600 Speaker 1: intake of things like packaged snacks and cakes and biscuits 290 00:13:28,640 --> 00:13:30,920 Speaker 1: and even alcohol. You know, It's not about binge drinking 291 00:13:31,240 --> 00:13:33,280 Speaker 1: once or twice a week. It's about you know, a 292 00:13:33,320 --> 00:13:36,560 Speaker 1: small glass or two of wine occasionally. So that's not 293 00:13:36,720 --> 00:13:39,040 Speaker 1: overly nice to hear, I know, Lean, but I'm sure 294 00:13:39,040 --> 00:13:41,360 Speaker 1: you also see that with your own clients, that they 295 00:13:41,400 --> 00:13:42,880 Speaker 1: take the bits of the diet that sound good and 296 00:13:42,880 --> 00:13:45,280 Speaker 1: perhaps the other bits are not fully implemented. 297 00:13:45,400 --> 00:13:47,160 Speaker 2: Yeah, what you mean? You can't just have the chocolate 298 00:13:47,160 --> 00:13:49,080 Speaker 2: in the red white and call it a Mediterranean diet 299 00:13:49,160 --> 00:13:52,040 Speaker 2: are you talking about, Susie? And if our listeners are 300 00:13:52,080 --> 00:13:54,440 Speaker 2: interested in the Mediterranean dart, I've got a whole podcast 301 00:13:54,480 --> 00:13:57,439 Speaker 2: episode on my other podcasts Leanne Wood Nutrition, where I 302 00:13:57,480 --> 00:14:00,000 Speaker 2: went through the Mediterranean dart and what that actually entailed 303 00:14:00,080 --> 00:14:02,599 Speaker 2: with the wonderful dietitian Sophie down in Melbourne. So you 304 00:14:02,640 --> 00:14:04,480 Speaker 2: can look that one up as well. And because our 305 00:14:04,520 --> 00:14:07,640 Speaker 2: listeners do love evidence Susi and some of the studies 306 00:14:07,679 --> 00:14:09,760 Speaker 2: out there, I thought i'd quickly quote in reference to 307 00:14:10,280 --> 00:14:13,480 Speaker 2: around the symptoms of menopause, particularly those hot flushes, because 308 00:14:13,480 --> 00:14:15,480 Speaker 2: I feel like for a lot of women that's the 309 00:14:15,480 --> 00:14:17,600 Speaker 2: one they get. The nights butts, they get, the hot flushes, 310 00:14:17,600 --> 00:14:19,680 Speaker 2: they're the ones that they really sort of struggle with 311 00:14:19,720 --> 00:14:22,600 Speaker 2: the most so over a period of years. It was 312 00:14:22,640 --> 00:14:27,240 Speaker 2: a year intervention study following seventeen thousand metopause or women. 313 00:14:27,240 --> 00:14:29,400 Speaker 2: So this is a big study. Seventeen thousand women is 314 00:14:29,440 --> 00:14:31,880 Speaker 2: a big study. They found that the women who ate 315 00:14:31,960 --> 00:14:36,920 Speaker 2: more vegetables, fruit, fiber, and soy experienced and nearly twenty 316 00:14:36,960 --> 00:14:40,080 Speaker 2: percent reduction in hot flushes compared to the control group. 317 00:14:40,280 --> 00:14:42,680 Speaker 2: So that was a whole year intervention in large, large 318 00:14:42,760 --> 00:14:44,840 Speaker 2: numbers about a twenty percent reduction, which I think is 319 00:14:44,920 --> 00:14:48,280 Speaker 2: quite good. Where there was even more good quality research 320 00:14:48,320 --> 00:14:50,680 Speaker 2: in terms of reducing the hot flushes. There was a 321 00:14:50,720 --> 00:14:52,920 Speaker 2: new study that came out last year by the North 322 00:14:52,960 --> 00:14:56,080 Speaker 2: American Menopause Society and I was published in the Journal 323 00:14:56,120 --> 00:14:59,160 Speaker 2: of Metopause, which is great. It found that a plant 324 00:14:59,200 --> 00:15:02,160 Speaker 2: based diet rich in soi so the keyword, and I 325 00:15:02,160 --> 00:15:04,280 Speaker 2: think a lot of the times people forget about the soy. 326 00:15:04,480 --> 00:15:06,720 Speaker 2: So we're talking about tofu. We're talking about you know, 327 00:15:06,720 --> 00:15:08,880 Speaker 2: you could use something like soy milk and your lattes 328 00:15:09,000 --> 00:15:11,600 Speaker 2: and your breakfast cereal in your oats. So a plant 329 00:15:11,600 --> 00:15:15,400 Speaker 2: based diet rich in soy reduced moderate to severe hot 330 00:15:15,440 --> 00:15:19,480 Speaker 2: flushes by eighty four percent over a twelve week study, 331 00:15:19,800 --> 00:15:23,200 Speaker 2: so nearly sixty percent of the women became completely free 332 00:15:23,280 --> 00:15:26,080 Speaker 2: of moderate to severe hot flushes and the rest of 333 00:15:26,120 --> 00:15:29,160 Speaker 2: them nearly eighty over eighty percent of them decreased their 334 00:15:29,200 --> 00:15:32,240 Speaker 2: hot flushes overall, including even those that had mild ones. 335 00:15:32,440 --> 00:15:35,880 Speaker 2: So you write, diet plays an absolute big role in 336 00:15:35,960 --> 00:15:38,160 Speaker 2: reducing a lot of these symptoms and Perry and also 337 00:15:38,200 --> 00:15:40,840 Speaker 2: metapause as well. But it is quite strict. You know, 338 00:15:40,920 --> 00:15:44,080 Speaker 2: a true Mediterranean style diet isn't a quick, you know, 339 00:15:44,440 --> 00:15:47,000 Speaker 2: chicken salad about from the cafe. It's not a quick 340 00:15:47,000 --> 00:15:49,560 Speaker 2: granola pop from the local cafe for breakfast. It's not 341 00:15:49,600 --> 00:15:51,720 Speaker 2: two or three coffees in the morning because you're running 342 00:15:51,720 --> 00:15:53,480 Speaker 2: on you're running late, you're tired and you need the 343 00:15:53,480 --> 00:15:55,760 Speaker 2: caffeine hit. It's not having a couple of crackers on 344 00:15:55,800 --> 00:15:59,160 Speaker 2: a tina tuna. It's really it's cooking, it's preparing, it's 345 00:15:59,160 --> 00:16:01,960 Speaker 2: shopping in advance, it's going to the local farmers' markets. 346 00:16:02,120 --> 00:16:05,560 Speaker 2: It's probably doubling, if not tripling, the fruit and vegetable 347 00:16:05,600 --> 00:16:08,640 Speaker 2: intake for most people, and including things like tofu and 348 00:16:08,720 --> 00:16:12,480 Speaker 2: fish and legumes, plant based meals every single week, getting 349 00:16:12,520 --> 00:16:15,040 Speaker 2: rid of the sausages and the salamis and the lamb 350 00:16:15,080 --> 00:16:17,200 Speaker 2: chops that so many Aussies do is like a quick 351 00:16:17,280 --> 00:16:20,320 Speaker 2: kind of protein source. So it's really having the majority 352 00:16:20,320 --> 00:16:23,480 Speaker 2: of plant based, all vegetarian meals focused on beans and 353 00:16:23,480 --> 00:16:26,720 Speaker 2: tofu and legumes, and then maybe just one two three 354 00:16:26,760 --> 00:16:29,240 Speaker 2: times a week max. Focusing on things like a little 355 00:16:29,240 --> 00:16:30,880 Speaker 2: bit of chicken, a little bit of red meat, and 356 00:16:30,960 --> 00:16:33,280 Speaker 2: a couple of serfs of salmon a week. That's really 357 00:16:33,280 --> 00:16:36,280 Speaker 2: what a true Mediterranean style type of eating looks like. 358 00:16:36,440 --> 00:16:38,960 Speaker 2: And it's very, very far removed from what the bulk 359 00:16:38,960 --> 00:16:41,040 Speaker 2: of Australians actually do one hundred percent. 360 00:16:41,120 --> 00:16:43,480 Speaker 1: And one thing actually off the back of that land 361 00:16:43,480 --> 00:16:46,040 Speaker 1: that I would encourage the listeners to do if they're 362 00:16:46,240 --> 00:16:48,520 Speaker 1: experiencing some of these symptoms is just give it a trial. 363 00:16:48,720 --> 00:16:51,360 Speaker 1: Just have a week where you commit to not having 364 00:16:51,400 --> 00:16:54,640 Speaker 1: any alcohol, really clean out the diet, go for all 365 00:16:54,680 --> 00:16:57,240 Speaker 1: on processed foods, and see notice the difference. You know, 366 00:16:57,280 --> 00:16:59,080 Speaker 1: the proofs in the pudding, and if you feel much better, 367 00:16:59,160 --> 00:17:01,760 Speaker 1: that's the best ever you can have to show that 368 00:17:02,360 --> 00:17:05,800 Speaker 1: focusing on that diet in its entirety is key when 369 00:17:05,800 --> 00:17:08,239 Speaker 1: it comes to reducing the symptoms. But the last thing 370 00:17:08,240 --> 00:17:11,560 Speaker 1: I wanted to talk about in terms of really important 371 00:17:11,640 --> 00:17:13,480 Speaker 1: diet areas and something that just even came up for 372 00:17:13,520 --> 00:17:16,920 Speaker 1: me today with a client. We need a lot more calcium, 373 00:17:17,240 --> 00:17:20,159 Speaker 1: especially as we get into our fifties, because estrogen is 374 00:17:20,160 --> 00:17:23,120 Speaker 1: also linked to bone health, and the recommended in take 375 00:17:23,200 --> 00:17:25,960 Speaker 1: is thirteen hundred milligrams of calcium, and that is virtually 376 00:17:26,040 --> 00:17:29,840 Speaker 1: impossible to get from a diet that doesn't include any 377 00:17:29,920 --> 00:17:33,320 Speaker 1: dairy products because a lot of the plant milks that 378 00:17:33,320 --> 00:17:36,480 Speaker 1: people are choosing are not fortified. So it's three, four, 379 00:17:36,560 --> 00:17:38,920 Speaker 1: even five serves of dairy that is a lot. It's 380 00:17:39,000 --> 00:17:41,880 Speaker 1: really tricky to get lean. So if you are choosing 381 00:17:41,920 --> 00:17:44,600 Speaker 1: a plant based diet and that's your personal choice and 382 00:17:44,640 --> 00:17:47,080 Speaker 1: no problem, just make sure that some of it at 383 00:17:47,160 --> 00:17:49,399 Speaker 1: least is fortified with calcium and some of the milks 384 00:17:49,400 --> 00:17:52,359 Speaker 1: do you have two fifty three hundred milligrams and be 385 00:17:52,440 --> 00:17:54,439 Speaker 1: aware of little cheeky foods that have a lot like 386 00:17:54,560 --> 00:17:57,240 Speaker 1: unhulled tahini has got a massive amount of calcium that 387 00:17:57,280 --> 00:17:59,639 Speaker 1: most people don't realize. So I think on a future 388 00:17:59,640 --> 00:18:02,400 Speaker 1: episode we might go and do a segment on non 389 00:18:02,480 --> 00:18:04,920 Speaker 1: dairy calcium because I know a lot of listeners are 390 00:18:04,920 --> 00:18:07,520 Speaker 1: having this concern in their diet. We've mentioned before that 391 00:18:07,600 --> 00:18:10,159 Speaker 1: John West have a tuna with eight hundred milligrams of calcium, 392 00:18:10,160 --> 00:18:12,399 Speaker 1: which is a massive Certainly, if you eat the salmon 393 00:18:12,440 --> 00:18:14,199 Speaker 1: with the bones, you do get a good dose from 394 00:18:14,240 --> 00:18:16,240 Speaker 1: that too, But of course that's not a plant based diet. 395 00:18:16,520 --> 00:18:18,720 Speaker 1: So how if you are completely plant based, how you 396 00:18:18,760 --> 00:18:21,640 Speaker 1: can get anywhere near that thirteen hundred milligrams per day, 397 00:18:21,880 --> 00:18:24,600 Speaker 1: but certainly alien it's an area with my clients I 398 00:18:24,600 --> 00:18:26,440 Speaker 1: find they do struggle with once they've got rid of 399 00:18:26,480 --> 00:18:28,600 Speaker 1: some extra dairy or don't like yogat and cheese, which 400 00:18:28,640 --> 00:18:30,920 Speaker 1: is fine, but it is just important to be aware 401 00:18:30,920 --> 00:18:32,960 Speaker 1: that calcium can really take a battery and you don't 402 00:18:33,000 --> 00:18:36,000 Speaker 1: want that to implicate your bone health as you get older. 403 00:18:36,440 --> 00:18:41,159 Speaker 2: Absolutely really important point, all right, SUSI today's client case study. 404 00:18:41,280 --> 00:18:43,920 Speaker 2: So we wanted to chat about a topic that, let's 405 00:18:43,920 --> 00:18:46,440 Speaker 2: be honest, comes out a fair bit with our clients 406 00:18:46,440 --> 00:18:49,160 Speaker 2: when it comes to weight loss, and it's really about 407 00:18:49,359 --> 00:18:52,760 Speaker 2: diarting resentment like why should I have to diet? It's 408 00:18:52,760 --> 00:18:55,359 Speaker 2: so much easier for everybody else. Well, I deserve to 409 00:18:55,400 --> 00:18:58,360 Speaker 2: go out and have the entree, the main, the dessert, 410 00:18:58,560 --> 00:19:01,000 Speaker 2: the drinks and everything, and you spoke about a really 411 00:19:01,080 --> 00:19:04,320 Speaker 2: nice client example on the podcast too, obviously without naming names, 412 00:19:04,800 --> 00:19:07,600 Speaker 2: and the attendees at the live events that we just ran, Suzie, 413 00:19:07,720 --> 00:19:09,400 Speaker 2: we got a lot out of it. They were like, oh, yeah, 414 00:19:09,400 --> 00:19:11,040 Speaker 2: this is great, and a lot of people were nodding 415 00:19:11,040 --> 00:19:14,080 Speaker 2: and smiling and thinking, yeah, that's me. So do you 416 00:19:14,119 --> 00:19:16,040 Speaker 2: have any clients at the moment who have a lot 417 00:19:16,040 --> 00:19:18,560 Speaker 2: of what we call this diet resentment, or just feel like, 418 00:19:18,600 --> 00:19:20,720 Speaker 2: for whatever reason, they should be able to go out 419 00:19:20,760 --> 00:19:22,680 Speaker 2: and eat whatever the heck they want, They should be 420 00:19:22,720 --> 00:19:25,359 Speaker 2: able to have, you know, the dessert and the wine 421 00:19:25,480 --> 00:19:28,159 Speaker 2: and the entree and the bread basket as well, or 422 00:19:28,200 --> 00:19:30,879 Speaker 2: they just feel like they shouldn't have to diet, or 423 00:19:30,920 --> 00:19:33,520 Speaker 2: they shouldn't have to work as hard to actually lose 424 00:19:33,560 --> 00:19:34,520 Speaker 2: weight one hundred percent. 425 00:19:34,520 --> 00:19:36,200 Speaker 1: And that's why I really wanted to talk about it today, 426 00:19:36,200 --> 00:19:38,119 Speaker 1: and it just came up organically when we were in 427 00:19:38,160 --> 00:19:41,439 Speaker 1: our live shows talking to women and actually leanne I 428 00:19:41,520 --> 00:19:44,960 Speaker 1: don't notice it in the early stages of a diet program, 429 00:19:45,080 --> 00:19:47,840 Speaker 1: So when I see people, I see them over several weeks, 430 00:19:47,880 --> 00:19:50,080 Speaker 1: if not months. So when I've got clients who want 431 00:19:50,080 --> 00:19:52,080 Speaker 1: to lose twenty thirty kilos. I could be working with 432 00:19:52,119 --> 00:19:54,320 Speaker 1: them for three, six, nine, twelve months, So you really 433 00:19:54,320 --> 00:19:56,000 Speaker 1: get to know people pretty well when you're speaking to 434 00:19:56,040 --> 00:19:59,000 Speaker 1: them each week or every fortnight. And you know, initially 435 00:19:59,320 --> 00:20:01,360 Speaker 1: we sort of motor and we're on track and we're 436 00:20:01,359 --> 00:20:04,040 Speaker 1: getting results. And I tend to notice that about that 437 00:20:04,200 --> 00:20:07,800 Speaker 1: three month mark, four months, you know, they've often lost 438 00:20:07,840 --> 00:20:10,879 Speaker 1: ten fifteen kilos, but they're just starting to get a 439 00:20:10,880 --> 00:20:13,679 Speaker 1: bit irritated with the process. You know, they're annoyed that 440 00:20:13,720 --> 00:20:16,520 Speaker 1: they can't all perceive to not have food that they like. 441 00:20:17,160 --> 00:20:19,520 Speaker 1: You know, perhaps they need to change their exercise around, 442 00:20:19,640 --> 00:20:21,520 Speaker 1: or need to be a little bit stricter with the diet. 443 00:20:22,200 --> 00:20:24,600 Speaker 1: And it's a lot of effort. And I noticed when 444 00:20:24,640 --> 00:20:28,560 Speaker 1: I'm listening to them talking and taking in the data, 445 00:20:28,640 --> 00:20:31,320 Speaker 1: and I'll often reflect back to them because I do 446 00:20:31,440 --> 00:20:34,320 Speaker 1: use a coaching model of practice and trained in that 447 00:20:35,040 --> 00:20:37,200 Speaker 1: and have an interest, I guess in behavioral change in general, 448 00:20:37,280 --> 00:20:40,960 Speaker 1: as we both do, being a dietician specializing in weight management. 449 00:20:41,600 --> 00:20:44,840 Speaker 1: And I'll say to them, you know, why do you 450 00:20:45,480 --> 00:20:47,960 Speaker 1: find this so hard? You know, I've noticed that when 451 00:20:47,960 --> 00:20:51,880 Speaker 1: we're talking today, a lot of the words you're describing 452 00:20:51,920 --> 00:20:56,000 Speaker 1: a negative context. You're not energized by this, You're feeling tired. 453 00:20:56,160 --> 00:20:59,320 Speaker 1: It's a real effort. You're sort of a bit annoyed 454 00:20:59,440 --> 00:21:02,359 Speaker 1: or irritated that you have to not have certain things 455 00:21:02,440 --> 00:21:06,119 Speaker 1: or you have to prepare. There's a negativity around it. 456 00:21:06,160 --> 00:21:09,840 Speaker 1: And I'm not saying it to be confrontational, just more 457 00:21:09,880 --> 00:21:13,240 Speaker 1: of an observation. And I want to know from you 458 00:21:14,240 --> 00:21:18,960 Speaker 1: why this feels so hard, because when I understand why 459 00:21:19,000 --> 00:21:22,960 Speaker 1: this is hard for you, I can then work towards 460 00:21:22,960 --> 00:21:25,960 Speaker 1: making it easy. Because when you like what you're doing, 461 00:21:26,600 --> 00:21:29,720 Speaker 1: and when it's perceived as being relatively easy and the 462 00:21:29,800 --> 00:21:32,440 Speaker 1: benefits outweigh the negatives, that's the point that. 463 00:21:32,400 --> 00:21:33,280 Speaker 2: We want to get to. 464 00:21:34,359 --> 00:21:37,080 Speaker 1: And you know, it's that real self reflection, which can 465 00:21:37,119 --> 00:21:40,320 Speaker 1: be quite confronting because often we're not overly self aware 466 00:21:40,359 --> 00:21:42,800 Speaker 1: and we haven't even noticed that that's our kind of 467 00:21:42,880 --> 00:21:45,000 Speaker 1: mood around something or our energy. But of course I'm 468 00:21:45,000 --> 00:21:47,040 Speaker 1: talking to people on Zoom and I'm observing them and 469 00:21:47,040 --> 00:21:50,840 Speaker 1: their energy and their response to things, and the overwhelming 470 00:21:51,080 --> 00:21:53,119 Speaker 1: thing I'm feeding back from them is that it's a 471 00:21:53,119 --> 00:21:54,840 Speaker 1: bit of an effort and they're not really happy with it, 472 00:21:54,880 --> 00:21:57,159 Speaker 1: and like anything land when we're not happy and we 473 00:21:57,200 --> 00:21:59,760 Speaker 1: don't like something, it's really going to be difficult to 474 00:21:59,800 --> 00:22:02,960 Speaker 1: keep going or maintain potentially even when the interventions over us. 475 00:22:02,960 --> 00:22:05,119 Speaker 1: So it's really important with my clients at this stage 476 00:22:05,440 --> 00:22:07,800 Speaker 1: that we work through this because it's my job as 477 00:22:07,800 --> 00:22:10,880 Speaker 1: the professional to work out how we can make it 478 00:22:11,000 --> 00:22:13,600 Speaker 1: appealing in the sense to them to understand their needs 479 00:22:13,640 --> 00:22:17,000 Speaker 1: better on how they're feeling about it, And that's what 480 00:22:17,080 --> 00:22:19,159 Speaker 1: it comes down to. It's a real feeling, and often 481 00:22:19,680 --> 00:22:23,320 Speaker 1: that resentment is subconscious, we're not even fully aware of it, 482 00:22:24,000 --> 00:22:26,520 Speaker 1: but there's often a belief that is going on that 483 00:22:27,200 --> 00:22:30,480 Speaker 1: one diet should be hard or restrictive, and two we 484 00:22:30,520 --> 00:22:33,320 Speaker 1: should also it's not fair we can't eat whatever we 485 00:22:33,480 --> 00:22:36,199 Speaker 1: want to eat. And so one of the reframes that 486 00:22:36,280 --> 00:22:39,160 Speaker 1: I use when I'm sort of feeling that that diet 487 00:22:39,240 --> 00:22:43,600 Speaker 1: resentment may be there is if we all come to 488 00:22:43,680 --> 00:22:46,080 Speaker 1: a level of acceptance that we're going to have to 489 00:22:46,119 --> 00:22:49,919 Speaker 1: eat pretty well and exercise most of the time to 490 00:22:50,000 --> 00:22:52,240 Speaker 1: control our weight, and this is just what we do 491 00:22:52,520 --> 00:22:55,320 Speaker 1: to be the best version of ourselves. And sure there's 492 00:22:55,359 --> 00:22:59,199 Speaker 1: times to indulge and have high calorie food and not 493 00:22:59,240 --> 00:23:02,159 Speaker 1: exercises much, but the big part of it is reaching 494 00:23:02,160 --> 00:23:05,159 Speaker 1: that level of acceptance that this is something that I 495 00:23:05,200 --> 00:23:08,040 Speaker 1: will do and eat this way for an ongoing period 496 00:23:08,040 --> 00:23:10,879 Speaker 1: because it allows me to control my weight, rather than 497 00:23:10,920 --> 00:23:13,040 Speaker 1: it being a belief that it should be a restrictive 498 00:23:13,080 --> 00:23:16,399 Speaker 1: diet model. So what I want our listeners to go 499 00:23:16,440 --> 00:23:19,760 Speaker 1: away with today off the back of this is if 500 00:23:19,800 --> 00:23:22,719 Speaker 1: you're struggling with your weight or even on a program 501 00:23:22,840 --> 00:23:24,960 Speaker 1: or even seeing a dietitian, and you're feeling like you're 502 00:23:24,960 --> 00:23:29,280 Speaker 1: not making progress with it, and you are self sabotaging 503 00:23:29,359 --> 00:23:32,119 Speaker 1: so eating things that you shouldn't be, or not getting 504 00:23:32,119 --> 00:23:34,000 Speaker 1: to the gym you know as much as you should, 505 00:23:34,119 --> 00:23:36,880 Speaker 1: not really making the most of that program, and sort 506 00:23:36,880 --> 00:23:39,040 Speaker 1: of turning up to the health professional, or feeling like 507 00:23:39,080 --> 00:23:41,440 Speaker 1: it's just bumming along but not getting anywhere. I want 508 00:23:41,480 --> 00:23:43,399 Speaker 1: you to take some time to really consider you're a 509 00:23:43,400 --> 00:23:46,359 Speaker 1: bit resentful that you have to do this, and if 510 00:23:46,840 --> 00:23:48,520 Speaker 1: you do feel a bit annoyed about it and it's 511 00:23:48,560 --> 00:23:50,920 Speaker 1: not something that you look forward to doing, or you 512 00:23:51,000 --> 00:23:53,720 Speaker 1: know the exercise or preparing your food or eating well 513 00:23:53,800 --> 00:23:57,000 Speaker 1: is and something you're enjoying, what would need to happen 514 00:23:57,359 --> 00:23:59,760 Speaker 1: to make it so you do like and enjoy it, 515 00:24:00,040 --> 00:24:05,560 Speaker 1: because that's actually the secret to something that's sustainable long term. 516 00:24:06,119 --> 00:24:08,840 Speaker 1: And spending that time reflecting on it and creating something 517 00:24:08,840 --> 00:24:11,080 Speaker 1: that's right for you rather than trying to make yourself 518 00:24:11,119 --> 00:24:13,280 Speaker 1: do something that you don't like or don't want to 519 00:24:13,720 --> 00:24:17,800 Speaker 1: for whatever reason, is the secret to you moving through 520 00:24:17,840 --> 00:24:21,840 Speaker 1: that phase and getting into momentum and long term behavior change. 521 00:24:22,240 --> 00:24:24,159 Speaker 2: One hundred percent. I agree, and I always feel like 522 00:24:24,440 --> 00:24:27,120 Speaker 2: the clients who have the resentment are the ones who 523 00:24:27,160 --> 00:24:30,399 Speaker 2: are still in that dieting mindset, like I only have 524 00:24:30,480 --> 00:24:32,399 Speaker 2: to do this now to lose the weight, and so 525 00:24:32,440 --> 00:24:34,080 Speaker 2: I do very much what you do when I say 526 00:24:34,080 --> 00:24:36,239 Speaker 2: to them, what we do to lose the weight, we 527 00:24:36,359 --> 00:24:38,560 Speaker 2: also have to do to maintain it. So if you 528 00:24:38,600 --> 00:24:40,399 Speaker 2: want to try this strategy, if you want to do 529 00:24:40,440 --> 00:24:42,720 Speaker 2: something like into and fasting to lose the weight, you're 530 00:24:42,720 --> 00:24:44,679 Speaker 2: going to have to keep doing it forever because a 531 00:24:44,680 --> 00:24:47,760 Speaker 2: lot of times that diet resentment comes from, as you said, 532 00:24:48,040 --> 00:24:51,600 Speaker 2: just not losing the weight fast enough, or feeling like 533 00:24:51,640 --> 00:24:54,560 Speaker 2: they're missing out or it's too hard to do what 534 00:24:54,600 --> 00:24:58,359 Speaker 2: they're doing because they've chosen strategies that don't really work 535 00:24:58,359 --> 00:25:01,040 Speaker 2: for them long term. They're not enjoy them they're forcing 536 00:25:01,080 --> 00:25:03,840 Speaker 2: themselves to eat a certain food because they think they 537 00:25:03,880 --> 00:25:06,159 Speaker 2: should eat it, or they're forcing themselves to do a 538 00:25:06,200 --> 00:25:08,439 Speaker 2: type of exercise because they think they should do it. 539 00:25:08,680 --> 00:25:10,240 Speaker 2: I feel like we have to make it about the 540 00:25:10,359 --> 00:25:12,479 Speaker 2: lifestyle and what we do to lose the weight, we 541 00:25:12,520 --> 00:25:15,200 Speaker 2: also have to do to maintain it long term, because 542 00:25:15,200 --> 00:25:17,399 Speaker 2: a lot of times that is where that resentment comes up, 543 00:25:17,400 --> 00:25:20,840 Speaker 2: when you're doing something that you don't necessarily enjoy. But 544 00:25:20,880 --> 00:25:23,760 Speaker 2: I completely agree about that level of acceptance where we 545 00:25:23,840 --> 00:25:26,160 Speaker 2: have to move our bodies, we have to eat our vegetables, 546 00:25:26,160 --> 00:25:28,560 Speaker 2: we have to drink our water, we have to focus 547 00:25:28,560 --> 00:25:31,119 Speaker 2: on the sleep and reduce the stress. They're things that 548 00:25:31,160 --> 00:25:34,400 Speaker 2: we just need to do forever, like rinse and repeat 549 00:25:34,440 --> 00:25:37,679 Speaker 2: forever in order to be healthy, to lose weight, and 550 00:25:37,720 --> 00:25:40,320 Speaker 2: also to maintain it long term. So the quicker we 551 00:25:40,400 --> 00:25:43,040 Speaker 2: get to that level of acceptance where we'll always have 552 00:25:43,119 --> 00:25:45,560 Speaker 2: to move our body in some particular way, We'll always 553 00:25:45,600 --> 00:25:48,000 Speaker 2: have to eat our vegetables in some particular way. We'll 554 00:25:48,000 --> 00:25:50,119 Speaker 2: always have to plan ahead or do a little bit 555 00:25:50,119 --> 00:25:51,760 Speaker 2: of meal prep, 'll do a little bit of extra 556 00:25:51,760 --> 00:25:54,560 Speaker 2: shopping each week. When it comes to maintaining our weight 557 00:25:54,600 --> 00:25:57,600 Speaker 2: and good quality nutrition. These are strategies that we can't 558 00:25:57,600 --> 00:25:59,720 Speaker 2: get around, and the minute we stop doing them, the 559 00:25:59,760 --> 00:26:02,280 Speaker 2: weight comes back on again and we become resentable because 560 00:26:02,280 --> 00:26:04,920 Speaker 2: we have to restart a new diet. So it's really 561 00:26:05,000 --> 00:26:09,680 Speaker 2: about that sustainability and making it lifelong habits instead of 562 00:26:09,760 --> 00:26:12,719 Speaker 2: that short, sharp, hard fast trying to get it off 563 00:26:12,760 --> 00:26:14,600 Speaker 2: as quick as we can and then going back to 564 00:26:14,640 --> 00:26:16,600 Speaker 2: what we were previously doing. We've got to make it 565 00:26:16,640 --> 00:26:19,080 Speaker 2: a lifestyle. We've got to make it sustainable or you 566 00:26:19,119 --> 00:26:21,200 Speaker 2: will find you have that resentment long term. 567 00:26:21,240 --> 00:26:23,240 Speaker 1: And I think the other thing, the last put I'll 568 00:26:23,240 --> 00:26:26,720 Speaker 1: make on this is I also find that when women 569 00:26:26,760 --> 00:26:29,560 Speaker 1: are really busy and overwhelmed and tired and this just 570 00:26:29,640 --> 00:26:32,840 Speaker 1: becomes one other thing on there to do list, that 571 00:26:33,320 --> 00:26:36,359 Speaker 1: often that's when that kind of feeling of annoyance clips up, 572 00:26:36,400 --> 00:26:39,520 Speaker 1: because it's just like more hassle, more work, someone else, 573 00:26:39,600 --> 00:26:41,280 Speaker 1: you know, pushing them to do something they don't want 574 00:26:41,320 --> 00:26:43,560 Speaker 1: to do. So a lot of this process can be 575 00:26:43,640 --> 00:26:46,720 Speaker 1: timing and it's sometimes just not the right time. But 576 00:26:46,840 --> 00:26:49,080 Speaker 1: I really would urge you to try and find an 577 00:26:49,200 --> 00:26:52,639 Speaker 1: enjoyment as part of the healthy eating or exercise, because 578 00:26:52,640 --> 00:26:54,680 Speaker 1: as soon as that's something for you, and it's perceived 579 00:26:54,720 --> 00:26:56,800 Speaker 1: as energy and versus what we spend a lot of 580 00:26:56,800 --> 00:26:59,520 Speaker 1: time in, which is energy out as caregivers. It's a 581 00:26:59,560 --> 00:27:01,639 Speaker 1: lot more apeeling to work on it as a project 582 00:27:01,720 --> 00:27:03,560 Speaker 1: rather than feeling like it's something that you have to 583 00:27:03,600 --> 00:27:06,760 Speaker 1: do alrightly. And for the final segment of the show, 584 00:27:06,840 --> 00:27:09,320 Speaker 1: a listener question about iron. Now, we know that up 585 00:27:09,359 --> 00:27:12,600 Speaker 1: to eighteen percent of Australian women have low iron levels, 586 00:27:12,640 --> 00:27:14,560 Speaker 1: and we know that even low iron stores can make 587 00:27:14,560 --> 00:27:16,000 Speaker 1: you feel like you've been hit by a bus. It's 588 00:27:16,040 --> 00:27:18,840 Speaker 1: incredibly common and it does very how much iron but 589 00:27:18,840 --> 00:27:21,119 Speaker 1: you need quite a lot, you know, women between nineteen 590 00:27:21,119 --> 00:27:24,359 Speaker 1: and fifty you need about eighteen milligrams per day and 591 00:27:24,400 --> 00:27:26,640 Speaker 1: that's not overly easy to get if particularly if you're 592 00:27:26,640 --> 00:27:29,639 Speaker 1: not having red meat. It does lower in that period 593 00:27:29,640 --> 00:27:33,520 Speaker 1: after menopause, down to eight milligrams per day, but it's 594 00:27:33,520 --> 00:27:35,600 Speaker 1: particularly high if you're pregnant, you know, and of course 595 00:27:35,640 --> 00:27:38,399 Speaker 1: breastfeeding incredibly high. So you can imagine that for people 596 00:27:38,400 --> 00:27:40,640 Speaker 1: who are opting for more of a plant based diet, 597 00:27:40,680 --> 00:27:43,000 Speaker 1: it's really really tricky. So we thought it was really 598 00:27:43,040 --> 00:27:46,240 Speaker 1: worth going through some of the key iron non or 599 00:27:46,240 --> 00:27:49,359 Speaker 1: plant based iron sources. And one of the recommendations I 600 00:27:49,359 --> 00:27:52,199 Speaker 1: give to my clients if they're not meat eaters, is 601 00:27:52,240 --> 00:27:54,640 Speaker 1: that you want to have a relatively high iron food 602 00:27:54,680 --> 00:27:57,119 Speaker 1: at each meal and even each snack. So some of 603 00:27:57,119 --> 00:27:58,800 Speaker 1: the highest ones that are coming in at sort of 604 00:27:58,840 --> 00:28:01,880 Speaker 1: three four milligram or about a twenty eighth of your 605 00:28:01,880 --> 00:28:05,440 Speaker 1: intakeer things like grains something like a wheat bits that 606 00:28:05,520 --> 00:28:09,520 Speaker 1: are fortified with iron, Legumes like lentils about a cup worth, 607 00:28:09,560 --> 00:28:12,600 Speaker 1: so not insignificant tofu is fantastic. You know, one hundred 608 00:28:12,600 --> 00:28:14,520 Speaker 1: and seventy grams, which is quite a lot thoughly and 609 00:28:14,640 --> 00:28:17,400 Speaker 1: you know that's a big piece, but almost five milligrams 610 00:28:17,960 --> 00:28:21,320 Speaker 1: of iron. A serve of nuts almost two tenpey four 611 00:28:21,320 --> 00:28:26,200 Speaker 1: point six also very high, So fortified cereals among the highest, 612 00:28:26,200 --> 00:28:28,280 Speaker 1: as are legumes, so you'd want to be including those 613 00:28:28,640 --> 00:28:30,960 Speaker 1: most days. I also I am quite a big fan 614 00:28:31,040 --> 00:28:34,160 Speaker 1: of some of the really well formulated plant based meat. 615 00:28:34,280 --> 00:28:36,800 Speaker 1: So say, for example, the Sanitarium ranges can have three 616 00:28:36,840 --> 00:28:41,240 Speaker 1: four milligrams of plant based iron there that you can 617 00:28:41,720 --> 00:28:44,120 Speaker 1: in a form that is coming in the whole food 618 00:28:44,160 --> 00:28:47,520 Speaker 1: that you're already consuming copeds thirty grams of pepitas or 619 00:28:47,520 --> 00:28:50,960 Speaker 1: pumpkin seeds about three milligrams, so you know, at each meal, 620 00:28:51,040 --> 00:28:52,840 Speaker 1: I would be encouraging a client to have a whole 621 00:28:52,880 --> 00:28:56,000 Speaker 1: grain and if there was also then vegetable based iron, 622 00:28:56,120 --> 00:28:58,920 Speaker 1: something from your leafy greens like your spinach, you certainly 623 00:28:58,920 --> 00:29:00,880 Speaker 1: want to have a source of vitem and sea with it, 624 00:29:00,920 --> 00:29:04,080 Speaker 1: because the plant based sources of iron will be or 625 00:29:04,120 --> 00:29:07,479 Speaker 1: more readily absorbed in the body when there's vitamin seed present, 626 00:29:08,360 --> 00:29:11,080 Speaker 1: So for example, having legumes things like lentils or beans 627 00:29:11,120 --> 00:29:14,120 Speaker 1: or kidney beans with tomato based sauce to really optimize 628 00:29:14,120 --> 00:29:16,680 Speaker 1: that absorption. So yeah, being just aware of that. So 629 00:29:16,720 --> 00:29:20,480 Speaker 1: when you're having plant based foods that are relatively processed, 630 00:29:20,480 --> 00:29:23,560 Speaker 1: so for example, white sour dough slices of bread in 631 00:29:23,600 --> 00:29:25,880 Speaker 1: the morning with just a plane spread on them, or 632 00:29:25,920 --> 00:29:30,560 Speaker 1: grabbing a just vegetarian sushi roll at lunchtime and then 633 00:29:30,640 --> 00:29:33,959 Speaker 1: having a plain dinner of some white rice based or 634 00:29:34,040 --> 00:29:37,440 Speaker 1: just plaining vegetables without adding some legumes or whole grain 635 00:29:37,520 --> 00:29:40,000 Speaker 1: to it, you're really not going to be getting enough 636 00:29:40,080 --> 00:29:42,000 Speaker 1: or give the body access to enough of that plant 637 00:29:42,000 --> 00:29:44,720 Speaker 1: based iron. So it'd be worth just having a look 638 00:29:44,760 --> 00:29:46,760 Speaker 1: over some of those plant based sauces and make sure 639 00:29:46,760 --> 00:29:48,600 Speaker 1: you're having a bit more of them right through the day. 640 00:29:48,880 --> 00:29:50,840 Speaker 1: And I hasten to say you want whole grains, legumes 641 00:29:50,840 --> 00:29:52,840 Speaker 1: and nuts and seeds most days to make sure the 642 00:29:52,840 --> 00:29:54,920 Speaker 1: body's got access. But you see a lot of people 643 00:29:54,960 --> 00:29:56,520 Speaker 1: who are on a plant based diet as well. What 644 00:29:56,560 --> 00:29:58,520 Speaker 1: are some of your recommendations lean, Yeah, and. 645 00:29:58,520 --> 00:30:01,720 Speaker 2: I'll just clarify. Iron definitely is increased in pregnancy, but 646 00:30:01,760 --> 00:30:03,680 Speaker 2: it actually drops down quite a lot for breastfeeding, so 647 00:30:03,760 --> 00:30:06,400 Speaker 2: it actually dropped below what most women actually need. So 648 00:30:06,520 --> 00:30:09,040 Speaker 2: for minutes about eight miligrams a day, it's not a lot. 649 00:30:09,200 --> 00:30:12,320 Speaker 2: Women between about twenty and fifty are about eighteen milligrams 650 00:30:12,320 --> 00:30:15,520 Speaker 2: a day. Jumps right up for pregnancy twenty seven milligrams 651 00:30:15,520 --> 00:30:18,120 Speaker 2: a day, particularly for the end stages. The babies are 652 00:30:18,120 --> 00:30:21,000 Speaker 2: like little gremlins in the end, and most women myself included, 653 00:30:21,240 --> 00:30:23,480 Speaker 2: by about the third trimester end up quite low in 654 00:30:23,560 --> 00:30:26,080 Speaker 2: iron as well. So it's always particularly if you're waking 655 00:30:26,160 --> 00:30:28,000 Speaker 2: up and you're feeling like you've been hit by a bus, 656 00:30:28,120 --> 00:30:29,840 Speaker 2: go and get a blood test or even to start 657 00:30:29,920 --> 00:30:32,560 Speaker 2: some iron supplements with of course the okay from your 658 00:30:32,560 --> 00:30:34,840 Speaker 2: o B as well, and then once your breastfeeding it 659 00:30:34,880 --> 00:30:36,960 Speaker 2: drops down to about sort of ten milligrams a day 660 00:30:37,000 --> 00:30:40,160 Speaker 2: as well, so really it's during pregnancy and if you're 661 00:30:40,160 --> 00:30:42,440 Speaker 2: a woman that has a heavy period. And again I 662 00:30:42,480 --> 00:30:45,040 Speaker 2: feel like Susie, it's important to talk about because people 663 00:30:45,120 --> 00:30:47,560 Speaker 2: don't if you are a heavy bleeder, if you are 664 00:30:47,680 --> 00:30:50,920 Speaker 2: changing your pad or tampon, you know, every hour every 665 00:30:51,320 --> 00:30:54,320 Speaker 2: two hours, you would be considered a heavy bleeder. So 666 00:30:54,400 --> 00:30:57,040 Speaker 2: it probably stands to reason that you may be low 667 00:30:57,080 --> 00:30:59,240 Speaker 2: in iron. So I've worked with a lot of really 668 00:30:59,240 --> 00:31:02,400 Speaker 2: great female gps where they've got my clients just taking 669 00:31:02,440 --> 00:31:05,280 Speaker 2: iron supplements within that bleeding time of the month and 670 00:31:05,400 --> 00:31:08,240 Speaker 2: other times they've got my clients taking you know, two 671 00:31:08,400 --> 00:31:10,800 Speaker 2: during that bleed and then one during the other normal 672 00:31:10,840 --> 00:31:13,320 Speaker 2: days where they're not sort of having that menstrual cycle. 673 00:31:13,440 --> 00:31:15,720 Speaker 2: So I think supplements for a lot of people are 674 00:31:16,480 --> 00:31:18,680 Speaker 2: something that they need to have, particularly on a plant 675 00:31:18,680 --> 00:31:21,640 Speaker 2: based diet. But there also should be a reason for 676 00:31:21,680 --> 00:31:24,480 Speaker 2: low iron. If you're eating a good, well rounded, good 677 00:31:24,560 --> 00:31:27,560 Speaker 2: quality diet and you're not a heavy bleeder, you shouldn't 678 00:31:27,640 --> 00:31:29,960 Speaker 2: have low iron. You know, there might be another sort 679 00:31:30,000 --> 00:31:33,480 Speaker 2: of condition going on, Celiac disease, inflammatory bow disease, some 680 00:31:33,520 --> 00:31:37,160 Speaker 2: other sort of absorption type issue, so it's not normal. 681 00:31:37,280 --> 00:31:39,720 Speaker 2: Despite what you hear a lot of women say, oh, 682 00:31:39,840 --> 00:31:42,360 Speaker 2: I've got low iron, it's normal. I've always had low iron. 683 00:31:42,440 --> 00:31:44,960 Speaker 2: It's not normal. There should be a reason for it. 684 00:31:45,040 --> 00:31:47,560 Speaker 2: And if there's no reason that you can identify, if 685 00:31:47,560 --> 00:31:49,760 Speaker 2: you're eating well, if you're doing all the right things, 686 00:31:49,800 --> 00:31:51,880 Speaker 2: then you don't have a heavy flow, then you really 687 00:31:51,920 --> 00:31:54,640 Speaker 2: need to go and see your doctor, get a referral 688 00:31:54,840 --> 00:31:58,840 Speaker 2: for you know, a gashoentrologist, and actually get that investigated 689 00:31:58,880 --> 00:32:02,120 Speaker 2: and get that discovered sort of looked into further as well. 690 00:32:02,440 --> 00:32:05,120 Speaker 2: So with the plant based iron, obviously taking it back 691 00:32:05,120 --> 00:32:07,600 Speaker 2: to basics, we have two different forms of iron. We 692 00:32:07,640 --> 00:32:10,240 Speaker 2: have hem iron and we have non hem iron. So 693 00:32:10,360 --> 00:32:13,400 Speaker 2: hem iron is like our animal type products and foods, 694 00:32:13,400 --> 00:32:16,440 Speaker 2: you know, meats, our chickens, our fish, so it's iron 695 00:32:16,520 --> 00:32:19,360 Speaker 2: that is coming from animal sauces. Then we have our 696 00:32:19,440 --> 00:32:22,400 Speaker 2: non hemme based iron, which is iron coming from plant 697 00:32:22,400 --> 00:32:24,960 Speaker 2: based sauces. If you're following a plant based start, you're 698 00:32:25,000 --> 00:32:28,040 Speaker 2: getting the non hem iron, so it's not absorbed and 699 00:32:28,240 --> 00:32:31,520 Speaker 2: uptaken by the body as easily as what animal type 700 00:32:31,560 --> 00:32:33,560 Speaker 2: iron is, so you have to work a little bit 701 00:32:33,600 --> 00:32:35,840 Speaker 2: harder and you have to really make sure that you're 702 00:32:35,840 --> 00:32:38,680 Speaker 2: having really well rounded meals. I mean, white bread with 703 00:32:38,720 --> 00:32:40,800 Speaker 2: a little you know, spread of jam or something on 704 00:32:40,840 --> 00:32:42,720 Speaker 2: it for lunch, it just isn't going to cut it. 705 00:32:42,760 --> 00:32:44,520 Speaker 2: You really want to make sure you're having some sort 706 00:32:44,520 --> 00:32:47,480 Speaker 2: of whole grain mixed with some sort of legume, mixed 707 00:32:47,520 --> 00:32:49,920 Speaker 2: with some sort of dark green leafy veggie, paired with 708 00:32:49,960 --> 00:32:53,200 Speaker 2: a vitamin sea sauce. So it's important that plant based irons, 709 00:32:53,240 --> 00:32:56,120 Speaker 2: as Susie mentioned, are paired with a vitamin sea rich 710 00:32:56,840 --> 00:33:01,800 Speaker 2: sauce basically, so you know, orange, lemons, pineapple, strawberries, tomatoes, capsium, 711 00:33:01,800 --> 00:33:03,960 Speaker 2: even broccoli has a little bit of vitamin C in there. 712 00:33:04,040 --> 00:33:07,520 Speaker 2: The vitamin C increases the uptake and absorption. And really 713 00:33:07,560 --> 00:33:10,840 Speaker 2: being careful that you're having things like tea and coffee 714 00:33:10,920 --> 00:33:14,000 Speaker 2: away from at least an hour apart from your meals, 715 00:33:14,040 --> 00:33:16,040 Speaker 2: because the tannins and the tea and coffee can actually 716 00:33:16,080 --> 00:33:18,520 Speaker 2: block the iron absorption as well. And the amount of 717 00:33:18,520 --> 00:33:21,240 Speaker 2: plant based clients I see Susie who have low iron 718 00:33:21,280 --> 00:33:23,560 Speaker 2: and who are having a cup of tea, particularly in winter, 719 00:33:23,920 --> 00:33:27,000 Speaker 2: with every meal, if not nearly every meal, it's very 720 00:33:27,040 --> 00:33:28,920 Speaker 2: easy to see why they might be doing the right 721 00:33:28,920 --> 00:33:31,200 Speaker 2: things nutrition wise, but the tannins and the tea are 722 00:33:31,200 --> 00:33:34,360 Speaker 2: actually blocking the uptake of that as well, So just 723 00:33:34,360 --> 00:33:37,120 Speaker 2: being conscious of that. And then a couple of funny 724 00:33:37,120 --> 00:33:39,240 Speaker 2: foods like you wouldn't really think about, like a couple 725 00:33:39,280 --> 00:33:42,040 Speaker 2: of teaspoons of Milo has you know, four six grams 726 00:33:42,040 --> 00:33:44,120 Speaker 2: of iron in it, not that we're here promoting Milo 727 00:33:44,200 --> 00:33:46,600 Speaker 2: on the podcast, or licorice as well, of course it's 728 00:33:46,600 --> 00:33:49,320 Speaker 2: a high sugar food. Licorice has quite good iron. One 729 00:33:49,360 --> 00:33:52,640 Speaker 2: of my favorite snacks for my plant based clients are 730 00:33:52,680 --> 00:33:56,480 Speaker 2: actually some roasted chickpeas, some cashews, and some dried apricots. 731 00:33:56,520 --> 00:33:59,000 Speaker 2: They have really good amounts of plant based iron in 732 00:33:59,040 --> 00:34:01,480 Speaker 2: there as well. Some peanut butter on some whole grain 733 00:34:01,560 --> 00:34:03,920 Speaker 2: toast as a snack is a good idea. Some baked 734 00:34:03,920 --> 00:34:06,080 Speaker 2: beans on some whole grain toast with a little bit 735 00:34:06,080 --> 00:34:08,120 Speaker 2: of you know, if you're not fully plant based, you 736 00:34:08,120 --> 00:34:09,920 Speaker 2: can have some eggs. If not, pairing it with a 737 00:34:09,920 --> 00:34:12,279 Speaker 2: bit of tomato and some roasted broccoli or something is 738 00:34:12,320 --> 00:34:14,520 Speaker 2: a great idea whole grain wrap. You can do it 739 00:34:14,560 --> 00:34:16,680 Speaker 2: with a little bit of hummus and some black beans 740 00:34:16,719 --> 00:34:18,520 Speaker 2: and a piece of fruit to pair it with. That 741 00:34:18,600 --> 00:34:21,040 Speaker 2: iron is a good lunch option and dinner, you know, 742 00:34:21,080 --> 00:34:23,719 Speaker 2: a stir fry with some tofu or some tempe with 743 00:34:23,840 --> 00:34:26,080 Speaker 2: of course some nuts and seeds sprinkled on top, some 744 00:34:26,200 --> 00:34:28,520 Speaker 2: cashews or some pine nuts or some p pitas. They're 745 00:34:28,520 --> 00:34:30,040 Speaker 2: going to give us a good bang for our buck 746 00:34:30,080 --> 00:34:32,520 Speaker 2: in terms of the iron. And then I love using 747 00:34:32,520 --> 00:34:35,640 Speaker 2: a little can of baked beans my clients. Just basically 748 00:34:35,640 --> 00:34:37,279 Speaker 2: eating them out of the can is a really good 749 00:34:37,320 --> 00:34:39,640 Speaker 2: source of iron and a little good protein and fiber 750 00:34:39,719 --> 00:34:41,920 Speaker 2: hit as well as a snack some sort of trail 751 00:34:41,960 --> 00:34:43,560 Speaker 2: mix with a little bit of fruit and nuts, and 752 00:34:43,600 --> 00:34:46,279 Speaker 2: of course our whole grain crackers think hummus. Even a 753 00:34:46,320 --> 00:34:48,320 Speaker 2: little bit of marmite has a little bit of plant 754 00:34:48,360 --> 00:34:50,400 Speaker 2: based iron in there as well. So the ton of 755 00:34:50,400 --> 00:34:52,320 Speaker 2: foods that we can eat, but it is really about 756 00:34:52,640 --> 00:34:56,359 Speaker 2: maximizing the quality of your diet overall and also going 757 00:34:56,400 --> 00:34:59,359 Speaker 2: for some more fortified foods. Susie mentioned you can iron 758 00:34:59,360 --> 00:35:01,279 Speaker 2: and rich cereal. It was a good idea. One of 759 00:35:01,280 --> 00:35:03,520 Speaker 2: my clients was having. She was a big athlete, so 760 00:35:03,560 --> 00:35:06,359 Speaker 2: she was having an iron fortified orange juice, which I'm 761 00:35:06,360 --> 00:35:08,600 Speaker 2: not really a big fan of putting juices in my 762 00:35:08,640 --> 00:35:11,520 Speaker 2: client's meal plans regularly, but she did enough activity that 763 00:35:11,560 --> 00:35:13,800 Speaker 2: we were easily able to buffer out the extra sugar 764 00:35:13,840 --> 00:35:15,520 Speaker 2: and energy that that had, so that had a really 765 00:35:15,520 --> 00:35:17,520 Speaker 2: good wack of iron in there for her as well. 766 00:35:17,560 --> 00:35:19,480 Speaker 2: And of course the vitamin C from the orange juice 767 00:35:19,520 --> 00:35:21,800 Speaker 2: upped uptake that. That's probably just a couple of tips 768 00:35:21,840 --> 00:35:24,400 Speaker 2: for our listeners at home, Souzi, but probably the biggest 769 00:35:24,400 --> 00:35:27,480 Speaker 2: thing is to go and get your low iron actually investigated. 770 00:35:27,680 --> 00:35:30,600 Speaker 2: It could be a sign of something more sinister, like 771 00:35:30,719 --> 00:35:34,000 Speaker 2: bow cancer or celiac disease or something like that. Just 772 00:35:34,239 --> 00:35:36,880 Speaker 2: because you have low iron and you always have, doesn't 773 00:35:36,920 --> 00:35:40,080 Speaker 2: mean it's normal. Just because the GP says, oh, your female, 774 00:35:40,160 --> 00:35:42,719 Speaker 2: your iron's low. You know so many other people's is 775 00:35:42,760 --> 00:35:46,240 Speaker 2: as well, doesn't make it okay. So definitely push harder 776 00:35:46,280 --> 00:35:48,400 Speaker 2: and get a reason for the fact that you have 777 00:35:48,560 --> 00:35:51,000 Speaker 2: low iron and then get it taken care of, either 778 00:35:51,000 --> 00:35:54,439 Speaker 2: from a dietary perspective or from a supplement perspective as well. 779 00:35:54,560 --> 00:35:56,399 Speaker 1: One hundred percent, and if you feel like you wake 780 00:35:56,480 --> 00:35:58,400 Speaker 1: up and hit by a bus, it's certainly worth getting 781 00:35:58,400 --> 00:36:01,839 Speaker 1: your iron levels checked because it's ridibly common nutrient deficiency 782 00:36:01,880 --> 00:36:03,920 Speaker 1: in Australia, all rightly and what that brings us to 783 00:36:03,920 --> 00:36:07,200 Speaker 1: the end of another podcast episode. If you haven't done so, 784 00:36:07,280 --> 00:36:10,200 Speaker 1: please subscribe and we love when you share listening to 785 00:36:10,320 --> 00:36:13,680 Speaker 1: us on our social media feeds. We have our Facebook 786 00:36:13,680 --> 00:36:17,000 Speaker 1: and Instagram sites running and you're very welcome to send 787 00:36:17,000 --> 00:36:19,480 Speaker 1: feedback on those particularly products or questions you might have, 788 00:36:19,520 --> 00:36:21,720 Speaker 1: and we can add them to our list. Don't forget 789 00:36:21,760 --> 00:36:24,239 Speaker 1: to listen out for our Wednesday morning product episode drop 790 00:36:24,440 --> 00:36:26,719 Speaker 1: and we will see you same time, same place next 791 00:36:26,800 --> 00:36:29,680 Speaker 1: Sunday for the weekly episode of the Nutrition Couch podcast. 792 00:36:29,760 --> 00:36:31,600 Speaker 2: Have a good week, have a great weekim