1 00:00:00,560 --> 00:00:02,679 Speaker 1: Are you in your forties or fifties and have noticed 2 00:00:02,680 --> 00:00:05,240 Speaker 1: that your body is changing, and not necessarily in a 3 00:00:05,280 --> 00:00:05,720 Speaker 1: good way. 4 00:00:06,519 --> 00:00:08,200 Speaker 2: Welcome to Perry Ladies. 5 00:00:08,320 --> 00:00:11,039 Speaker 1: The ten or so years before menopause is when hormonal 6 00:00:11,119 --> 00:00:15,080 Speaker 1: changes can cause chaos for your mood, temperature, and waistline. 7 00:00:15,600 --> 00:00:17,919 Speaker 1: Today on The Nutrition Couch, Lee Anne and I take 8 00:00:17,960 --> 00:00:21,200 Speaker 1: a deep dive into eating for the Perry Years and 9 00:00:21,239 --> 00:00:23,400 Speaker 1: the key dietary changes you can make so you can 10 00:00:23,440 --> 00:00:26,360 Speaker 1: take control of your hormones before they take control of you. 11 00:00:26,920 --> 00:00:27,080 Speaker 3: Hi. 12 00:00:27,120 --> 00:00:29,960 Speaker 2: I'm Susie Burrow and I'm Lianne Wood, and we bring you. 13 00:00:29,920 --> 00:00:32,760 Speaker 1: The Nutrition Couch, the bi weekly podcast that keeps you 14 00:00:32,880 --> 00:00:34,879 Speaker 1: up to date on everything you need to know in 15 00:00:34,920 --> 00:00:36,159 Speaker 1: the world of nutrition. 16 00:00:36,600 --> 00:00:37,839 Speaker 2: As well as Eating for Perry. 17 00:00:37,880 --> 00:00:41,199 Speaker 1: We talk about the idea of diet resentment and how 18 00:00:41,240 --> 00:00:43,360 Speaker 1: it can be holding you back from reaching your diet 19 00:00:43,440 --> 00:00:46,920 Speaker 1: and lifestyle goals. And our listener question is about I 20 00:00:47,040 --> 00:00:50,480 Speaker 1: am this week getting enough iron, particularly if you choose 21 00:00:50,520 --> 00:00:54,360 Speaker 1: to follow a plant based diet. So Leanne, You've got 22 00:00:54,440 --> 00:00:57,040 Speaker 1: some new house news. I've moved this week, actually, so 23 00:00:57,080 --> 00:00:59,560 Speaker 1: I'm recording for the first time in the new house. 24 00:00:59,640 --> 00:01:03,920 Speaker 1: Now I use the new house term loosely because it's 25 00:01:03,960 --> 00:01:09,760 Speaker 1: literally rooms with either boxes or not much else. But 26 00:01:09,800 --> 00:01:11,479 Speaker 1: eventually we will get to the stage where we can 27 00:01:11,480 --> 00:01:13,320 Speaker 1: call it a home. But I know that your house 28 00:01:13,360 --> 00:01:15,520 Speaker 1: has had some little developments this week. 29 00:01:15,800 --> 00:01:18,520 Speaker 3: Yeah, yeah, we're we're putting the framing up for the 30 00:01:18,560 --> 00:01:20,920 Speaker 3: house and they dug the pool, which is very exciting. 31 00:01:20,959 --> 00:01:22,959 Speaker 3: And I think just knowing like the size of the 32 00:01:23,040 --> 00:01:25,880 Speaker 3: rooms and seeing things like window frames and roof tresses 33 00:01:25,920 --> 00:01:28,440 Speaker 3: go on, it's all very exciting because it looks like 34 00:01:28,480 --> 00:01:30,160 Speaker 3: something on paper, but when you see it come to 35 00:01:30,240 --> 00:01:32,240 Speaker 3: life and you can jump up on the block and 36 00:01:32,280 --> 00:01:33,920 Speaker 3: have a look at the view and look at you know, 37 00:01:33,959 --> 00:01:36,040 Speaker 3: the size of the pool. I said to David, Oh, 38 00:01:36,080 --> 00:01:37,479 Speaker 3: I thought it was going to be a really small, 39 00:01:37,560 --> 00:01:39,440 Speaker 3: kind of like plunge pool. And I saw it and 40 00:01:39,480 --> 00:01:41,400 Speaker 3: I was like, oh, it's quite big considering we don't 41 00:01:41,400 --> 00:01:43,640 Speaker 3: have a whole lot of room. It's actually quite deep 42 00:01:43,680 --> 00:01:45,280 Speaker 3: as well. And it's like, yeah, yeah, it's a good 43 00:01:45,280 --> 00:01:47,640 Speaker 3: sized pool. And we've built like a step into that 44 00:01:47,720 --> 00:01:49,520 Speaker 3: so you can sort of half to sit in the pool. 45 00:01:49,560 --> 00:01:51,000 Speaker 3: You know, it comes up to about your belly buttons. 46 00:01:51,040 --> 00:01:52,800 Speaker 3: You don't have to fully go swimming. You can kind 47 00:01:52,800 --> 00:01:54,160 Speaker 3: of sit there and watch the kids and have a 48 00:01:54,240 --> 00:01:57,000 Speaker 3: cheeky little martini or a gin on the side there. 49 00:01:57,040 --> 00:01:59,680 Speaker 3: So I'm very excited about summer. But they're not so 50 00:01:59,760 --> 00:02:01,880 Speaker 3: great things that we move in about winter time, so 51 00:02:01,880 --> 00:02:04,040 Speaker 3: they're hoping to have the house stunned about May, and 52 00:02:04,080 --> 00:02:06,000 Speaker 3: I was like, oh, perfect timing to use a pool 53 00:02:06,080 --> 00:02:08,960 Speaker 3: up here in Queensland, so you know, we'll see what 54 00:02:09,000 --> 00:02:10,600 Speaker 3: will be well prepared for summer. Anyway. 55 00:02:10,720 --> 00:02:12,240 Speaker 1: Oh, come on, it's hot up there in Brazil all 56 00:02:12,280 --> 00:02:14,079 Speaker 1: the time. It was like twenty seven degrees a few 57 00:02:14,160 --> 00:02:17,160 Speaker 1: years back. But I just heard seat drinks and like 58 00:02:17,360 --> 00:02:20,040 Speaker 1: big parties. So I think there'll be many more trips 59 00:02:20,120 --> 00:02:22,919 Speaker 1: up to the to Brizzy to record the podcast when 60 00:02:22,919 --> 00:02:24,520 Speaker 1: we know there's a pool, I think, so I can't 61 00:02:24,520 --> 00:02:26,320 Speaker 1: wait to get Everyone wants their friends to have a pool, 62 00:02:26,360 --> 00:02:27,959 Speaker 1: so that's good. Actually, that's why I sought out the 63 00:02:28,040 --> 00:02:30,480 Speaker 1: end to do the podcast, because she said she was 64 00:02:30,520 --> 00:02:33,280 Speaker 1: getting a pool. All right, Well that's enough silliness, lad 65 00:02:33,320 --> 00:02:35,520 Speaker 1: let's get onto important nutrition topics now. 66 00:02:36,360 --> 00:02:37,400 Speaker 2: Perry menopause. 67 00:02:37,840 --> 00:02:40,760 Speaker 1: It's really interesting because you know, I don't think we've 68 00:02:40,800 --> 00:02:45,720 Speaker 1: really even spoken about this much in general society over 69 00:02:45,760 --> 00:02:49,840 Speaker 1: the past ten to fifteen years, and I had really 70 00:02:50,040 --> 00:02:52,480 Speaker 1: heard the term being used a lot more frequently from 71 00:02:52,520 --> 00:02:54,600 Speaker 1: the Muma Mea media group. I'm a big fan of 72 00:02:54,639 --> 00:02:57,880 Speaker 1: the Muma Mea podcast and of course recently they ran 73 00:02:58,000 --> 00:03:01,320 Speaker 1: a big Perry Menopause summit because of their journalists are 74 00:03:01,400 --> 00:03:04,200 Speaker 1: at that age bracket in their late forties where they've 75 00:03:04,240 --> 00:03:07,359 Speaker 1: really noticed the effects of this sort of pre ten 76 00:03:07,440 --> 00:03:10,600 Speaker 1: year period prior to menopause and the huge effect it 77 00:03:10,600 --> 00:03:13,560 Speaker 1: can have on mood and energy levels and changes in 78 00:03:13,600 --> 00:03:17,560 Speaker 1: our body and temperature. And I've also done it on 79 00:03:17,560 --> 00:03:19,560 Speaker 1: a couple of podcasts and to be honestly, and it's 80 00:03:19,600 --> 00:03:22,600 Speaker 1: sort of the most popular or engaging content I've had 81 00:03:22,600 --> 00:03:24,840 Speaker 1: in quite some time. So there's certainly a big interest 82 00:03:25,160 --> 00:03:27,799 Speaker 1: from our ladies in potentially their late thirties right through 83 00:03:27,840 --> 00:03:30,040 Speaker 1: to their sort of fifties in terms of how do 84 00:03:30,080 --> 00:03:32,160 Speaker 1: you take control of this time? So I thought it 85 00:03:32,160 --> 00:03:33,480 Speaker 1: was time for us to cover it a little bit 86 00:03:33,520 --> 00:03:36,440 Speaker 1: on the Nutrition couch. Of course, we as dieticians are 87 00:03:36,480 --> 00:03:39,320 Speaker 1: deeply committed to evidence based practice, and the good news 88 00:03:39,400 --> 00:03:42,480 Speaker 1: is in this space there's huge amounts of nutrition intervention 89 00:03:43,040 --> 00:03:44,480 Speaker 1: in these perimenopause years. 90 00:03:44,560 --> 00:03:47,760 Speaker 2: So to start us off. What does it actually mean. 91 00:03:47,840 --> 00:03:51,560 Speaker 1: It's the word refers to around menopause, and it's about 92 00:03:51,560 --> 00:03:54,920 Speaker 1: the ten years as the body makes the transition into 93 00:03:54,960 --> 00:03:58,520 Speaker 1: full menopause when you actually stop having a menstrual cycle altogether, 94 00:03:59,160 --> 00:04:01,160 Speaker 1: and everyone's differ and they can have and go into 95 00:04:01,160 --> 00:04:04,520 Speaker 1: what they call perry for short, right through from late 96 00:04:04,560 --> 00:04:08,000 Speaker 1: thirties right through the forties. And you know, it can 97 00:04:08,680 --> 00:04:11,880 Speaker 1: be seen in changes in the menstrual cycle, but it's 98 00:04:11,960 --> 00:04:15,880 Speaker 1: also massive changes in our bodies and the primary reason 99 00:04:15,920 --> 00:04:17,760 Speaker 1: for that are One of the key reasons is that 100 00:04:17,920 --> 00:04:19,800 Speaker 1: the levels of estrogen or the female one of the 101 00:04:19,800 --> 00:04:24,040 Speaker 1: female reproductive hormones changes and drops dramatically in this time 102 00:04:24,440 --> 00:04:27,080 Speaker 1: and that directly impacts the menstrual cycle. 103 00:04:27,680 --> 00:04:29,200 Speaker 2: But it also leanne has a. 104 00:04:29,200 --> 00:04:33,279 Speaker 1: Pronounced effect on our metabolism in the sense that as 105 00:04:33,320 --> 00:04:37,160 Speaker 1: we reduced our estrogen, it tends to protect us against 106 00:04:37,160 --> 00:04:40,560 Speaker 1: weight gain, and so when our estrogen levels drop, we 107 00:04:40,640 --> 00:04:44,159 Speaker 1: suddenly start to gain that dreadful weight around our tummy 108 00:04:44,200 --> 00:04:47,039 Speaker 1: now indeedly and you know, we talk about weight a 109 00:04:47,080 --> 00:04:51,080 Speaker 1: lot on the podcast because we our primary listener is females, 110 00:04:51,120 --> 00:04:53,640 Speaker 1: and of course they're often very interested in looking after 111 00:04:53,680 --> 00:04:57,400 Speaker 1: their body and keeping lean and fit in general. But indeed, 112 00:04:57,440 --> 00:04:59,320 Speaker 1: for this women of this age group, you may have 113 00:04:59,440 --> 00:05:01,760 Speaker 1: noticed that you waste measurements, which is a lot lot 114 00:05:01,800 --> 00:05:05,040 Speaker 1: smaller when you were younger, has gradually increased and getting 115 00:05:05,120 --> 00:05:08,160 Speaker 1: you know, significantly different in your body's changing. And the 116 00:05:08,200 --> 00:05:10,480 Speaker 1: classic example I can think of, Leanne is a client 117 00:05:10,520 --> 00:05:13,440 Speaker 1: of mine who I've actually seen over the past fifteen 118 00:05:13,520 --> 00:05:15,880 Speaker 1: years off and on. I've seen her teenagers at different times. 119 00:05:15,880 --> 00:05:18,080 Speaker 1: I saw her for her performance based diet when she 120 00:05:18,160 --> 00:05:20,120 Speaker 1: was much younger, and she came to me a few 121 00:05:20,120 --> 00:05:22,200 Speaker 1: weeks ago. She's in her late forties now and she's like, 122 00:05:22,240 --> 00:05:24,120 Speaker 1: you know, I exercised a couple of hours a day. 123 00:05:24,200 --> 00:05:27,360 Speaker 1: I'm an avid exerciser. I've always been pretty lean, and 124 00:05:27,400 --> 00:05:29,360 Speaker 1: all of a sudden, I've just gained like three or 125 00:05:29,400 --> 00:05:32,560 Speaker 1: four kilos that i cannot shift and it is around 126 00:05:32,560 --> 00:05:35,760 Speaker 1: my waist and I just can't stand it. So aesthetically, 127 00:05:35,960 --> 00:05:38,600 Speaker 1: for women, they really can struggle with this, even if 128 00:05:38,600 --> 00:05:41,560 Speaker 1: they're not technically overweight. It's just feeling like they're out 129 00:05:41,600 --> 00:05:44,240 Speaker 1: of control in their body. So, you know, the good 130 00:05:44,279 --> 00:05:46,040 Speaker 1: news is, and one of the things we want to 131 00:05:46,040 --> 00:05:48,920 Speaker 1: talk about today is there's a number of dietary changes 132 00:05:48,960 --> 00:05:51,640 Speaker 1: that are relevant in this time to try and prevent 133 00:05:51,800 --> 00:05:54,799 Speaker 1: and control this weight gain. Now you know, there's also 134 00:05:54,839 --> 00:05:57,360 Speaker 1: strategies to help get it off once it's there, and 135 00:05:57,400 --> 00:05:59,560 Speaker 1: we talk about that frequently, but I thought it was 136 00:05:59,560 --> 00:06:02,080 Speaker 1: really worth discussion because there's several areas that we can 137 00:06:02,120 --> 00:06:04,520 Speaker 1: talk about in terms of both symptoms of PERRY, but 138 00:06:04,680 --> 00:06:07,960 Speaker 1: specifically that abdominal weight gain and then even nutrient intake 139 00:06:08,000 --> 00:06:11,080 Speaker 1: things like calcium. So I'll kick us off because I've 140 00:06:11,080 --> 00:06:12,520 Speaker 1: done a bit more work in it and I'm a 141 00:06:12,520 --> 00:06:16,320 Speaker 1: bit closer to those Periri years than you are myself. 142 00:06:16,320 --> 00:06:20,080 Speaker 1: I haven't had any of these symptoms really yet today, 143 00:06:20,200 --> 00:06:22,840 Speaker 1: but certainly it's my client group talking a lot about it. 144 00:06:23,200 --> 00:06:27,200 Speaker 1: So the first thing is that preventing abdominal weight gain 145 00:06:27,240 --> 00:06:30,640 Speaker 1: and keeping your waste measurement controlled and not increasing is 146 00:06:30,680 --> 00:06:33,719 Speaker 1: really important. And the reason it's important is that once 147 00:06:33,760 --> 00:06:36,400 Speaker 1: the weight is there, it's really really difficult to get 148 00:06:36,480 --> 00:06:40,200 Speaker 1: rid of. So I'm actually more interested in my client's 149 00:06:40,240 --> 00:06:42,159 Speaker 1: waste measurement around the belly button that I am the 150 00:06:42,160 --> 00:06:44,680 Speaker 1: weight on the scales, because if their waste is stable, 151 00:06:45,080 --> 00:06:47,520 Speaker 1: I'm happy that they're not gaining significant amount of body fat. 152 00:06:47,560 --> 00:06:49,279 Speaker 1: But as soon as the waste is creeping up or 153 00:06:49,320 --> 00:06:52,599 Speaker 1: over eighty ninety centimeters or even over one hundred, I'm 154 00:06:52,640 --> 00:06:55,520 Speaker 1: concerned one about the hormonal changes that could be driving 155 00:06:55,520 --> 00:06:58,440 Speaker 1: that abdominal weight gain or that it's creeping up, And 156 00:06:58,480 --> 00:07:00,320 Speaker 1: that would be suggestive to me that we need to 157 00:07:00,320 --> 00:07:02,880 Speaker 1: look at carbohydrate intake and the amount of activity that's 158 00:07:02,920 --> 00:07:06,520 Speaker 1: being completed on a day to day basis, and also 159 00:07:06,560 --> 00:07:09,280 Speaker 1: potentially are the hormonal changes that are making it very 160 00:07:09,279 --> 00:07:11,840 Speaker 1: difficult to lose weight if that waste measurement. 161 00:07:11,400 --> 00:07:12,400 Speaker 2: Refuses to budge. 162 00:07:12,760 --> 00:07:16,600 Speaker 1: So I guess my first piece of specifically diet advice 163 00:07:17,320 --> 00:07:19,720 Speaker 1: is that chances are, as you get a little bit older, 164 00:07:20,520 --> 00:07:23,000 Speaker 1: unless you are doing a couple of hours of really 165 00:07:23,080 --> 00:07:28,600 Speaker 1: high intensity activity a day, your carbohydrate requirements will probably reduce. Now, 166 00:07:28,640 --> 00:07:31,200 Speaker 1: I am not advocating for a low carb diet, that's 167 00:07:31,240 --> 00:07:33,200 Speaker 1: not what this is about. But this is saying that 168 00:07:33,200 --> 00:07:35,720 Speaker 1: if you're someone who traditionally has always had bread or 169 00:07:35,800 --> 00:07:38,680 Speaker 1: cereal for breakfast, you've had a sandwich or fishy for lunch, 170 00:07:38,960 --> 00:07:41,760 Speaker 1: and you have a heavy carb based meal at night, 171 00:07:41,840 --> 00:07:44,200 Speaker 1: pasta rises and you never had any drama before because 172 00:07:44,200 --> 00:07:47,640 Speaker 1: you're exercised, and suddenly you're finding that your waist is 173 00:07:47,680 --> 00:07:50,320 Speaker 1: creeping up, even though you're doing exactly the same activity 174 00:07:50,320 --> 00:07:53,760 Speaker 1: you always did. It's suggestive that perhaps your insulin level 175 00:07:53,800 --> 00:07:56,400 Speaker 1: is not working as well as it once did, possibly 176 00:07:56,480 --> 00:07:59,040 Speaker 1: the effect of reducing estrogen, which is part of the 177 00:07:59,080 --> 00:08:02,640 Speaker 1: perimenopause period, and as such you probably don't need as 178 00:08:02,680 --> 00:08:04,559 Speaker 1: much a carbohydrate and need to be a bit smarter 179 00:08:04,640 --> 00:08:06,880 Speaker 1: with your choices. So I'm not saying cut it all out. 180 00:08:07,200 --> 00:08:09,080 Speaker 1: I'm saying, instead of having two or three cups of 181 00:08:09,160 --> 00:08:12,119 Speaker 1: rice with a stir fry or pasta meals or mashed 182 00:08:12,120 --> 00:08:15,720 Speaker 1: potato and sweet potato each night, or having dessert and 183 00:08:15,760 --> 00:08:18,000 Speaker 1: carbs at night, you might be better to just cut 184 00:08:18,000 --> 00:08:19,720 Speaker 1: the portion back a little bit and have one or 185 00:08:19,720 --> 00:08:22,480 Speaker 1: two small jacket potatoes or half a cup of sweet potato, 186 00:08:22,920 --> 00:08:25,560 Speaker 1: or if you enjoy your wine, if you enjoy your dessert, 187 00:08:25,600 --> 00:08:28,560 Speaker 1: you might want to go lighter, because, yes, as your 188 00:08:29,080 --> 00:08:32,680 Speaker 1: estrogen levels reduced, you're more likely to put weight on 189 00:08:32,720 --> 00:08:36,400 Speaker 1: around that abdominal area. Metabolically, we lose that efficiency as 190 00:08:36,440 --> 00:08:38,480 Speaker 1: we get older anyway, particularly if you're not doing weight 191 00:08:38,520 --> 00:08:41,480 Speaker 1: bearing exercise, if you're sitting down more and that is 192 00:08:41,520 --> 00:08:43,840 Speaker 1: one of the major reasons many of us have that 193 00:08:43,960 --> 00:08:46,760 Speaker 1: gradual creep upwards, and the reason you're putting it on 194 00:08:46,800 --> 00:08:49,800 Speaker 1: around that central area is because of those hormonal shifts. Now, 195 00:08:50,040 --> 00:08:52,320 Speaker 1: we can't really change those, you know. Yes, you can 196 00:08:52,320 --> 00:08:55,320 Speaker 1: hear about hormone replacement therapy and things to control symptoms, 197 00:08:55,640 --> 00:08:59,720 Speaker 1: but specifically physiologically, we can't change that. It's a natural 198 00:08:59,720 --> 00:09:03,040 Speaker 1: age process. It's to be expected, and as such we 199 00:09:03,120 --> 00:09:06,120 Speaker 1: have to change our lifestyle and diet as such if 200 00:09:06,160 --> 00:09:08,240 Speaker 1: really we want to try and prevent it. And as 201 00:09:08,240 --> 00:09:10,560 Speaker 1: we've said many times before, the end prevention is is 202 00:09:10,720 --> 00:09:13,040 Speaker 1: much much easier than trying to get rid of the 203 00:09:13,080 --> 00:09:15,480 Speaker 1: weight once it's there. So as a rough guide, I 204 00:09:15,520 --> 00:09:18,600 Speaker 1: work on between thirty to forty percent carbohydrate. It's not low, 205 00:09:19,000 --> 00:09:21,480 Speaker 1: but certainly tapering it at night and being very mindful 206 00:09:21,520 --> 00:09:25,280 Speaker 1: of the bread, the cereal, the crackers that you're choosing, 207 00:09:25,400 --> 00:09:28,120 Speaker 1: and being mindful of opting for the slightly lighter options, 208 00:09:28,520 --> 00:09:30,840 Speaker 1: particularly if you have a sedentary job and you're not 209 00:09:30,880 --> 00:09:34,319 Speaker 1: an avid exerciser, is probably the first recommendation I can 210 00:09:34,320 --> 00:09:36,959 Speaker 1: give to try and at least take control of that 211 00:09:37,000 --> 00:09:39,880 Speaker 1: weight gain and try and prevent it and then of 212 00:09:39,880 --> 00:09:43,160 Speaker 1: course if your goal is weight loss, to support that 213 00:09:43,200 --> 00:09:43,640 Speaker 1: as well. 214 00:09:44,320 --> 00:09:46,640 Speaker 3: It's so interesting that we go through so many different 215 00:09:46,640 --> 00:09:49,400 Speaker 3: stages as women. You feel like you just get out 216 00:09:49,400 --> 00:09:52,240 Speaker 3: of your childbearing years and then it's like, oh, boomy periods. 217 00:09:52,240 --> 00:09:54,960 Speaker 3: Back then you're like, oh, going through perimenopause. We just 218 00:09:55,000 --> 00:09:56,599 Speaker 3: go through so much as women. It just kind of 219 00:09:56,640 --> 00:09:58,480 Speaker 3: sucks sometimes it does. 220 00:09:58,520 --> 00:10:00,880 Speaker 1: And I think what I'm learning from working with women 221 00:10:01,120 --> 00:10:03,480 Speaker 1: and getting this out into the media more. Indeed, the 222 00:10:03,520 --> 00:10:05,640 Speaker 1: gods from the forty podcast will give them a shout out. 223 00:10:05,640 --> 00:10:08,600 Speaker 1: That's a fantastic podcast if you're going through these years, 224 00:10:08,640 --> 00:10:12,280 Speaker 1: it's really They give some great content around financial support 225 00:10:12,400 --> 00:10:14,480 Speaker 1: and health support too, so that's well work and listen. 226 00:10:14,880 --> 00:10:17,280 Speaker 1: But I think women of these ages have have more 227 00:10:17,280 --> 00:10:18,920 Speaker 1: of a voice and we're saying, actually, this is a 228 00:10:18,960 --> 00:10:22,240 Speaker 1: real thing. These symptoms are real, and how can we 229 00:10:22,440 --> 00:10:25,320 Speaker 1: manage it and prevent it? And I think knowledge is key. 230 00:10:25,400 --> 00:10:28,960 Speaker 1: You know, understanding that it is actually quite normal to 231 00:10:29,120 --> 00:10:31,160 Speaker 1: gain weight as you get older as a result of 232 00:10:31,160 --> 00:10:34,320 Speaker 1: these hormonial changes. But being aware of that is key, 233 00:10:34,400 --> 00:10:36,120 Speaker 1: so you know you can make the changes. Keep an 234 00:10:36,120 --> 00:10:38,199 Speaker 1: eye on your waist and if you see it starting 235 00:10:38,240 --> 00:10:41,800 Speaker 1: to creep up, implement the relevant changes to prevent it 236 00:10:41,840 --> 00:10:44,240 Speaker 1: before it is ten or twenty kilos. So that's my 237 00:10:44,320 --> 00:10:46,800 Speaker 1: first tip. Take a look at your carb intake and 238 00:10:46,880 --> 00:10:48,560 Speaker 1: take a look at your waist and if it's creeping 239 00:10:48,640 --> 00:10:51,400 Speaker 1: up really, you know, do more exercise, change your diet 240 00:10:51,600 --> 00:10:56,120 Speaker 1: or if you feel that you would like to lose 241 00:10:56,160 --> 00:10:57,959 Speaker 1: some weight and get the waist down, particularly if it's 242 00:10:58,000 --> 00:11:00,839 Speaker 1: over eighty ninety centimeters around that belly, you want to 243 00:11:00,880 --> 00:11:03,600 Speaker 1: have a look at your carbohydrate intake and perhaps we'll 244 00:11:03,600 --> 00:11:06,400 Speaker 1: definitely see a dietician. You know, they're the craftsmen who 245 00:11:06,400 --> 00:11:08,240 Speaker 1: are going to be able to create a diet that's 246 00:11:08,320 --> 00:11:11,000 Speaker 1: right for you if you're going through these changes. The 247 00:11:11,120 --> 00:11:13,440 Speaker 1: second thing I think we should talk about is some 248 00:11:13,520 --> 00:11:17,160 Speaker 1: of the symptoms, so things like the hot flushes and 249 00:11:17,280 --> 00:11:21,040 Speaker 1: you know, feeling very hot at times, mood, potentially feeling 250 00:11:21,120 --> 00:11:25,680 Speaker 1: quite tired and lethargic. There is some evidence around reducing 251 00:11:25,720 --> 00:11:29,959 Speaker 1: some of those men are perimenopausal symptoms and largely it 252 00:11:30,000 --> 00:11:32,840 Speaker 1: comes down to an anti inflammatory diet and a Mediterranean approach. 253 00:11:32,880 --> 00:11:35,360 Speaker 1: So we've gone through this study before. If you look 254 00:11:35,440 --> 00:11:39,360 Speaker 1: back to I think period cycles evenly and we can 255 00:11:39,360 --> 00:11:41,199 Speaker 1: put a link at the bottom of the show notes. 256 00:11:41,240 --> 00:11:43,719 Speaker 1: But it comes down to eating a different anti inflammatory 257 00:11:43,720 --> 00:11:46,320 Speaker 1: approach has been shown to significantly reduce hot flushes. 258 00:11:46,960 --> 00:11:48,239 Speaker 2: But as we've also. 259 00:11:48,000 --> 00:11:50,920 Speaker 1: Mentioned before, a Mediterranean diet is not just putting olive 260 00:11:50,960 --> 00:11:54,360 Speaker 1: oil on everything and enjoying red wine. Mediterranean diet is 261 00:11:54,400 --> 00:11:56,920 Speaker 1: seven to ten serves of brightly colored fruit and veggies 262 00:11:56,960 --> 00:11:59,320 Speaker 1: a day. So that's a lot more than I guarantee 263 00:11:59,320 --> 00:12:01,480 Speaker 1: most people. Listen, we'll be having that's two to three 264 00:12:01,520 --> 00:12:04,480 Speaker 1: cups at both lunch and dinner. It's at least two 265 00:12:04,520 --> 00:12:07,120 Speaker 1: to three serves of extra virgin olive oil, so that's 266 00:12:07,200 --> 00:12:10,280 Speaker 1: quite significant, and using it to cook vegetables or dress salads. 267 00:12:10,760 --> 00:12:12,719 Speaker 1: It's choosing your fats from things like a serve of 268 00:12:12,800 --> 00:12:15,760 Speaker 1: nuts and legumes regularly. It's not a lot of red meat. 269 00:12:15,800 --> 00:12:17,800 Speaker 1: It's just a couple of times a week and quite 270 00:12:17,800 --> 00:12:20,720 Speaker 1: small portions, probably half what the average Australian has, you know, 271 00:12:20,760 --> 00:12:23,640 Speaker 1: just seventy to one hundred grams, a lot more early fish, 272 00:12:23,720 --> 00:12:26,920 Speaker 1: you know, things like sardines, oil, salmon, you know, at 273 00:12:27,000 --> 00:12:29,720 Speaker 1: least two three times each week. But then the number 274 00:12:29,720 --> 00:12:31,880 Speaker 1: one thing leand that it is that what most people 275 00:12:31,960 --> 00:12:34,800 Speaker 1: don't do is that it's really minimizing your intake of 276 00:12:34,800 --> 00:12:40,839 Speaker 1: processed food. A true Mediterranean diet doesn't include process snacks, biscuits, cakes, pastries, 277 00:12:41,320 --> 00:12:43,480 Speaker 1: and so it's really minimizing the amount of food you 278 00:12:43,559 --> 00:12:45,720 Speaker 1: eat away from the home and package snacks and process 279 00:12:45,760 --> 00:12:48,520 Speaker 1: snacks in general. So think along the lines of some 280 00:12:48,600 --> 00:12:50,880 Speaker 1: plain yogurt and berries in the morning, with some plain 281 00:12:50,920 --> 00:12:54,200 Speaker 1: oats or a vegetable egg omelet, and then at lunch 282 00:12:54,200 --> 00:12:56,439 Speaker 1: it's a big salad with salmon and tuna and maybe 283 00:12:56,440 --> 00:12:59,079 Speaker 1: some nuts and seeds and some extra virgin olive oil. 284 00:12:59,280 --> 00:13:02,360 Speaker 1: It's snacking on simple foods like your fruit, your nuts, 285 00:13:02,679 --> 00:13:05,160 Speaker 1: and then dinner a small serve of pasta or fish, 286 00:13:05,360 --> 00:13:08,320 Speaker 1: and again loads of veggies, so there's no chips or 287 00:13:08,360 --> 00:13:10,920 Speaker 1: biscuits or treats in that most of the time, it 288 00:13:11,000 --> 00:13:14,280 Speaker 1: really is a very unprocessed diet to get the true 289 00:13:14,320 --> 00:13:17,600 Speaker 1: anti inflammatory effect. And one of my common feedback points 290 00:13:17,640 --> 00:13:19,640 Speaker 1: to my clients is that your version of my diet 291 00:13:19,640 --> 00:13:21,760 Speaker 1: won't work. And we like to take the bits of 292 00:13:21,760 --> 00:13:23,959 Speaker 1: the Mediterranean that we think sound good, but we forget 293 00:13:24,000 --> 00:13:27,160 Speaker 1: that it's also minimizing our intake of things like packaged 294 00:13:27,200 --> 00:13:29,640 Speaker 1: snacks and cakes and biscuits and even alcohol. You know, 295 00:13:29,679 --> 00:13:32,280 Speaker 1: it's not about binge drinking once or twice a week. 296 00:13:32,360 --> 00:13:34,280 Speaker 1: It's about you know, a small glass or two of 297 00:13:34,320 --> 00:13:35,319 Speaker 1: wine occasionally. 298 00:13:35,720 --> 00:13:36,679 Speaker 2: So that's not. 299 00:13:36,720 --> 00:13:39,040 Speaker 1: Overly nice to hear, I know, Lean, but I'm sure 300 00:13:39,080 --> 00:13:41,400 Speaker 1: you also see that with your own clients, that they 301 00:13:41,440 --> 00:13:42,920 Speaker 1: take the bits of the diet that sound good and 302 00:13:42,920 --> 00:13:45,320 Speaker 1: perhaps the other bits are not fully implemented. 303 00:13:45,440 --> 00:13:47,200 Speaker 3: Yeah, what you mean. You can't just have the chocolate 304 00:13:47,200 --> 00:13:49,120 Speaker 3: in the red whine and call it a Mediterranean diet. 305 00:13:49,160 --> 00:13:50,280 Speaker 2: What are you talking about, Susie. 306 00:13:51,080 --> 00:13:53,480 Speaker 3: And if our listeners are interested in the Mediterranean dart, 307 00:13:53,480 --> 00:13:55,960 Speaker 3: I've got a whole podcast oppisode on my other podcasts 308 00:13:56,080 --> 00:13:58,880 Speaker 3: Leanne Wood Nutrition, where I went through the Mediterranean dart 309 00:13:58,920 --> 00:14:01,600 Speaker 3: and what that actually entailed with the wonderful dietitian Sophie 310 00:14:01,640 --> 00:14:03,400 Speaker 3: down in Melbourne, so you can look that one up 311 00:14:03,400 --> 00:14:06,760 Speaker 3: as well. And because our listeners do love evidence Susi 312 00:14:06,840 --> 00:14:08,440 Speaker 3: and some of the studies out there, I thought i'd 313 00:14:08,480 --> 00:14:11,800 Speaker 3: quickly quote in reference to around the symptoms of menopause, 314 00:14:11,880 --> 00:14:14,200 Speaker 3: particularly those hot flushes, because I feel like for a 315 00:14:14,200 --> 00:14:16,600 Speaker 3: lot of women that's the one they get the night sets, 316 00:14:16,640 --> 00:14:18,520 Speaker 3: they get the hot flushes. They're the ones that they 317 00:14:18,559 --> 00:14:21,480 Speaker 3: really sort of struggle with the most. So over a 318 00:14:21,520 --> 00:14:24,840 Speaker 3: period of years. It was a year intervention study following 319 00:14:24,920 --> 00:14:28,320 Speaker 3: seventeen thousand metopause or women. So this is a big study. 320 00:14:28,320 --> 00:14:31,040 Speaker 3: Seventeen thousand women is a big study. They found that 321 00:14:31,080 --> 00:14:35,040 Speaker 3: the women who ate more vegetables, fruit, fiber, and soy 322 00:14:35,400 --> 00:14:39,120 Speaker 3: experienced and nearly twenty percent reduction in hot flushes compared 323 00:14:39,160 --> 00:14:41,200 Speaker 3: to the control group. So that was a whole year 324 00:14:41,240 --> 00:14:44,280 Speaker 3: intervention in large, large numbers about a twenty percent reduction, 325 00:14:44,360 --> 00:14:46,960 Speaker 3: which I think is quite good. Where there was even 326 00:14:47,080 --> 00:14:50,160 Speaker 3: more good quality research in terms of reducing the hot flushes. 327 00:14:50,360 --> 00:14:52,360 Speaker 3: There was a new study that came out last year 328 00:14:52,400 --> 00:14:55,560 Speaker 3: by the North American Menopause Society and I was published 329 00:14:55,560 --> 00:14:58,520 Speaker 3: in the Journal of Metopause, which is great. It found 330 00:14:58,520 --> 00:15:01,960 Speaker 3: that a plant based diet rich in soi so the keyword, 331 00:15:02,000 --> 00:15:03,680 Speaker 3: and I think a lot of the times people forget 332 00:15:03,680 --> 00:15:06,280 Speaker 3: about the soy. So we're talking about tofu, we're talking 333 00:15:06,320 --> 00:15:08,120 Speaker 3: about you know, you could use something like soy milk 334 00:15:08,160 --> 00:15:10,600 Speaker 3: and your lattes and your breakfast cereal and your oats. 335 00:15:10,960 --> 00:15:14,560 Speaker 3: So a plant based diet rich in soy reduced moderate 336 00:15:14,600 --> 00:15:18,640 Speaker 3: to severe hot flushes by eighty four percent over a 337 00:15:18,640 --> 00:15:21,640 Speaker 3: twelve week study, so nearly sixty percent of the women 338 00:15:21,720 --> 00:15:25,600 Speaker 3: became completely free of moderate to severe hot flushes and 339 00:15:25,640 --> 00:15:28,200 Speaker 3: the rest of them nearly eighty over eighty percent of 340 00:15:28,240 --> 00:15:31,360 Speaker 3: them decreased their hot flushes overall, including even those that 341 00:15:31,440 --> 00:15:34,640 Speaker 3: had mild ones. So you write, diet plays an absolute 342 00:15:34,720 --> 00:15:37,440 Speaker 3: big role in reducing a lot of these symptoms and 343 00:15:37,520 --> 00:15:40,680 Speaker 3: pery and also metapause as well, but it is quite strict. 344 00:15:40,720 --> 00:15:43,760 Speaker 3: You know, a true Mediterranean style diet isn't a quick 345 00:15:43,920 --> 00:15:46,640 Speaker 3: you know, chicken salad a wrap from the cafe. It's 346 00:15:46,640 --> 00:15:49,200 Speaker 3: not a quick granola pop from the local cafe for breakfast. 347 00:15:49,320 --> 00:15:51,240 Speaker 3: It's not too or three coffees in the morning because 348 00:15:51,240 --> 00:15:53,240 Speaker 3: you're running on you're running late, you're tired, and you 349 00:15:53,240 --> 00:15:55,240 Speaker 3: need the caffeine hit. It's not having a couple of 350 00:15:55,320 --> 00:15:58,920 Speaker 3: crackers on a tina tuna. It's really it's cooking, it's preparing, 351 00:15:59,000 --> 00:16:02,000 Speaker 3: it's shopping in advance, it's going to the local farmers' markets. 352 00:16:02,160 --> 00:16:05,600 Speaker 3: It's probably doubling, if not tripling, the fruit and vegetable 353 00:16:05,640 --> 00:16:08,680 Speaker 3: intake for most people, and including things like tofu and 354 00:16:08,760 --> 00:16:12,480 Speaker 3: fish and legumes. Plant based meals every single week. Getting 355 00:16:12,560 --> 00:16:15,040 Speaker 3: rid of the sausages and the salamis and the lamb 356 00:16:15,120 --> 00:16:17,200 Speaker 3: chops that so many Aussies do is like a quick 357 00:16:17,280 --> 00:16:20,280 Speaker 3: kind of protein source. So it's really having the majority 358 00:16:20,320 --> 00:16:23,480 Speaker 3: of plant based or vegetarian meals focused on beans and 359 00:16:23,520 --> 00:16:26,760 Speaker 3: tofu and legumes and then maybe just one two three 360 00:16:26,800 --> 00:16:29,280 Speaker 3: times a week max. Focusing on things like a little 361 00:16:29,280 --> 00:16:30,920 Speaker 3: bit of chicken, a little bit of red meat, and 362 00:16:30,960 --> 00:16:33,280 Speaker 3: a couple of serfs of salmon a week. That's really 363 00:16:33,320 --> 00:16:36,280 Speaker 3: what a true Mediterranean style type of eating looks like, 364 00:16:36,480 --> 00:16:38,960 Speaker 3: and it's very very far removed from what the bulk 365 00:16:39,000 --> 00:16:40,400 Speaker 3: of Australians actually do. 366 00:16:40,320 --> 00:16:41,080 Speaker 2: One hundred percent. 367 00:16:41,120 --> 00:16:43,480 Speaker 1: And one thing actually off the back of that land 368 00:16:43,520 --> 00:16:46,080 Speaker 1: that I would encourage the listeners to do if they're 369 00:16:46,280 --> 00:16:48,200 Speaker 1: experiencing some of these symptoms is just give it a 370 00:16:48,240 --> 00:16:51,040 Speaker 1: tryal Just have a week where you commit to not 371 00:16:51,120 --> 00:16:54,480 Speaker 1: having any alcohol, really clean out the diet, go for 372 00:16:54,520 --> 00:16:57,280 Speaker 1: all on processed foods and see notice the difference. You know, 373 00:16:57,280 --> 00:16:59,120 Speaker 1: the proofs in the pudding, and if you feel much better, 374 00:16:59,200 --> 00:17:01,800 Speaker 1: that's the best everdents you can have to show that. 375 00:17:02,400 --> 00:17:05,640 Speaker 1: Focusing on that diet and in its entirety is key 376 00:17:05,680 --> 00:17:08,120 Speaker 1: when it comes to reducing the symptoms. But the last 377 00:17:08,119 --> 00:17:11,120 Speaker 1: thing I wanted to talk about in terms of really 378 00:17:11,200 --> 00:17:13,439 Speaker 1: important diet areas and something that just even came up 379 00:17:13,440 --> 00:17:15,960 Speaker 1: for me today with a client. We need a lot 380 00:17:16,000 --> 00:17:19,520 Speaker 1: more calcium, especially as we get into our fifties, because 381 00:17:19,680 --> 00:17:22,800 Speaker 1: estrogen is also linked to bone health, and the recommended 382 00:17:22,840 --> 00:17:25,439 Speaker 1: intake is thirteen hundred milligrams of calcium, and that is 383 00:17:25,560 --> 00:17:29,679 Speaker 1: virtually impossible to get from a diet that doesn't include 384 00:17:29,680 --> 00:17:33,280 Speaker 1: any dairy products because a lot of the plant milks 385 00:17:33,280 --> 00:17:36,480 Speaker 1: that people are choosing are not fortified. So it's three, four, 386 00:17:36,560 --> 00:17:38,960 Speaker 1: even five serves of dairy that is a lot. It's 387 00:17:39,040 --> 00:17:41,880 Speaker 1: really tricky to get lean. So if you are choosing 388 00:17:41,920 --> 00:17:44,600 Speaker 1: a plant based diet and that's your personal choice and 389 00:17:44,680 --> 00:17:47,080 Speaker 1: no problem, just make sure that some of it at 390 00:17:47,200 --> 00:17:49,439 Speaker 1: least is fortified with calcium and some of the milks 391 00:17:49,440 --> 00:17:52,359 Speaker 1: do you have two fifty three hundred milligrams and be 392 00:17:52,480 --> 00:17:54,479 Speaker 1: aware of little cheeky foods that have a lot like 393 00:17:54,560 --> 00:17:57,280 Speaker 1: unhulled tahini has got a massive amount of calcium that 394 00:17:57,280 --> 00:17:59,639 Speaker 1: most people don't realize. So I think on a future 395 00:17:59,640 --> 00:18:02,440 Speaker 1: episode we might go and do a segment on non 396 00:18:02,520 --> 00:18:04,919 Speaker 1: dairy calcium, because I know a lot of listeners are 397 00:18:04,960 --> 00:18:07,520 Speaker 1: having this concern in their diet. We've mentioned before that 398 00:18:07,600 --> 00:18:10,159 Speaker 1: John West have a tuna with eight hundred milligrams of calcium, 399 00:18:10,200 --> 00:18:12,520 Speaker 1: which is massive. Certainly, if you eat the salmon with 400 00:18:12,560 --> 00:18:14,560 Speaker 1: the bones you do get a good dose from that too, 401 00:18:14,600 --> 00:18:16,720 Speaker 1: But of course that's not a plant based diet. So 402 00:18:16,800 --> 00:18:18,960 Speaker 1: how if you are completely plant based, how you can 403 00:18:19,000 --> 00:18:22,000 Speaker 1: get anywhere near that thirteen hundred milligrams per day? But 404 00:18:22,119 --> 00:18:24,840 Speaker 1: certainly ilian it's an area with my clients I find 405 00:18:24,840 --> 00:18:26,600 Speaker 1: they do struggle with once they've got rid of some 406 00:18:26,640 --> 00:18:29,160 Speaker 1: extra dairy or don't like yogurt and cheese, which is fine, 407 00:18:29,280 --> 00:18:31,520 Speaker 1: but it is just important to be aware that calcium 408 00:18:31,520 --> 00:18:33,639 Speaker 1: can really take a battery and you don't want that 409 00:18:33,760 --> 00:18:36,040 Speaker 1: to implicate your bone health as you get older. 410 00:18:36,480 --> 00:18:41,240 Speaker 3: Absolutely really important point, all right, SUSI today's client case studies. 411 00:18:41,320 --> 00:18:43,920 Speaker 3: So we wanted to chat about a topic that, let's 412 00:18:43,960 --> 00:18:46,440 Speaker 3: be honest, comes out a fair bit with our clients 413 00:18:46,480 --> 00:18:49,200 Speaker 3: when it comes to weight loss, and it's really about 414 00:18:49,359 --> 00:18:52,760 Speaker 3: dieting resentment like why should I have to diet? It's 415 00:18:52,800 --> 00:18:55,399 Speaker 3: so much easier for everybody else. Well, I deserve to 416 00:18:55,440 --> 00:18:58,440 Speaker 3: go out and have the entree, the main the dessert, 417 00:18:58,560 --> 00:19:01,000 Speaker 3: the drinks and everything. And you spoke about a really 418 00:19:01,119 --> 00:19:04,359 Speaker 3: nice client example on the podcast too, obviously without naming names, 419 00:19:04,840 --> 00:19:07,600 Speaker 3: and the attendees at the live events that we just ran, Suzie, 420 00:19:07,760 --> 00:19:09,440 Speaker 3: we got a lot out of it. They were like, oh, yeah, 421 00:19:09,440 --> 00:19:11,080 Speaker 3: this is great, and a lot of people are nodding 422 00:19:11,080 --> 00:19:14,080 Speaker 3: and smiling and thinking, yeah, that's me. So do you 423 00:19:14,160 --> 00:19:16,040 Speaker 3: have any clients at the moment who have a lot 424 00:19:16,080 --> 00:19:18,560 Speaker 3: of what we call this diet resentment or just feel like, 425 00:19:18,640 --> 00:19:20,760 Speaker 3: for whatever reason, they should be able to go out 426 00:19:20,760 --> 00:19:22,680 Speaker 3: and eat whatever the heck they want, they should be 427 00:19:22,760 --> 00:19:25,399 Speaker 3: able to have, you know, the dessert and the wine 428 00:19:25,520 --> 00:19:28,199 Speaker 3: and the entree and the bread basket as well, or 429 00:19:28,200 --> 00:19:30,960 Speaker 3: they just feel like they shouldn't have to diet, or 430 00:19:30,960 --> 00:19:33,560 Speaker 3: they shouldn't have to work as hard to actually lose 431 00:19:33,560 --> 00:19:34,520 Speaker 3: weight one hundred percent. 432 00:19:34,560 --> 00:19:36,200 Speaker 1: And that's why I really wanted to talk about it today, 433 00:19:36,200 --> 00:19:38,159 Speaker 1: and it just came up organically when we were in 434 00:19:38,160 --> 00:19:41,479 Speaker 1: our live shows talking to women and actually leanne I 435 00:19:41,560 --> 00:19:45,000 Speaker 1: don't notice it in the early stages of a diet program. 436 00:19:45,119 --> 00:19:47,520 Speaker 1: So when I see people, I see them over several 437 00:19:47,560 --> 00:19:49,919 Speaker 1: weeks if not months. So when I've got clients who 438 00:19:49,960 --> 00:19:52,000 Speaker 1: want to lose twenty thirty kilos, I could be working 439 00:19:52,000 --> 00:19:54,119 Speaker 1: with them for three, six, nine, twelve months. So you 440 00:19:54,160 --> 00:19:55,920 Speaker 1: really get to know people pretty well when you're speaking 441 00:19:55,960 --> 00:19:58,439 Speaker 1: to them each week or every fortnight. And you know, 442 00:19:58,480 --> 00:20:01,240 Speaker 1: initially we sort of moti and we're on track and 443 00:20:01,240 --> 00:20:03,880 Speaker 1: we're getting results. And I tend to notice that about 444 00:20:03,920 --> 00:20:07,520 Speaker 1: that three month mark, four months, you know, they've often 445 00:20:07,600 --> 00:20:10,760 Speaker 1: lost ten fifteen kilos, but they're just starting to get 446 00:20:10,800 --> 00:20:13,480 Speaker 1: a bit irritated with the process. You know, they're annoyed 447 00:20:13,560 --> 00:20:16,080 Speaker 1: that they can't all perceive to not have food that 448 00:20:16,080 --> 00:20:18,600 Speaker 1: they like. You know, perhaps they need to change their 449 00:20:18,640 --> 00:20:20,879 Speaker 1: exercise around, or need to be a little bit stricter 450 00:20:20,920 --> 00:20:23,760 Speaker 1: with the diet. And it's a lot of effort. And 451 00:20:23,840 --> 00:20:27,800 Speaker 1: I noticed when I'm listening to them, talking and taking 452 00:20:27,840 --> 00:20:30,399 Speaker 1: in the data, and I'll often reflect back to them 453 00:20:30,840 --> 00:20:33,280 Speaker 1: because I do use a coaching model of practice and 454 00:20:33,359 --> 00:20:36,199 Speaker 1: trained in that and have an interest, I guess in 455 00:20:36,240 --> 00:20:38,720 Speaker 1: behavioral change in general, as we both do, being a 456 00:20:38,800 --> 00:20:42,520 Speaker 1: dietitian specializing in weight management. And I'll say to them, 457 00:20:42,560 --> 00:20:47,040 Speaker 1: you know, why do you find this so hard? You know, 458 00:20:47,080 --> 00:20:50,639 Speaker 1: I've noticed that when we're talking today, a lot of 459 00:20:50,640 --> 00:20:54,399 Speaker 1: the words you're describing a negative context. You're not energized 460 00:20:54,400 --> 00:20:58,080 Speaker 1: by this, You're feeling tired, it's a real effort. You're 461 00:20:58,119 --> 00:21:00,800 Speaker 1: sort of a bit annoyed or irritated that you have 462 00:21:00,880 --> 00:21:04,320 Speaker 1: to not have certain things or you have to prepare. 463 00:21:04,680 --> 00:21:07,600 Speaker 1: There's a negativity around it. And I'm not saying it 464 00:21:07,680 --> 00:21:12,000 Speaker 1: to be confrontational, just more of an observation. And I 465 00:21:12,119 --> 00:21:15,919 Speaker 1: want to know from you why this feels so hard, 466 00:21:16,680 --> 00:21:20,120 Speaker 1: because when I understand why this is hard for you, 467 00:21:21,000 --> 00:21:24,640 Speaker 1: I can then work towards making it easy. Because when 468 00:21:24,680 --> 00:21:27,760 Speaker 1: you like what you're doing, and when it's perceived as 469 00:21:27,800 --> 00:21:31,480 Speaker 1: being relatively easy and the benefits out weigh the negatives, 470 00:21:31,520 --> 00:21:34,560 Speaker 1: that's the point that we want to get to. And 471 00:21:34,960 --> 00:21:37,200 Speaker 1: you know, it's that real self reflection, which can be 472 00:21:37,320 --> 00:21:40,439 Speaker 1: quite confronting because often we're not overly self aware and 473 00:21:40,480 --> 00:21:43,160 Speaker 1: we haven't even noticed that that's our kind of mood 474 00:21:43,200 --> 00:21:45,280 Speaker 1: around something or our energy. But of course I'm talking 475 00:21:45,280 --> 00:21:47,240 Speaker 1: to people on Zoom and I'm observing them and their 476 00:21:47,320 --> 00:21:51,280 Speaker 1: energy and their response to things, and the overwhelming thing 477 00:21:51,400 --> 00:21:53,280 Speaker 1: I'm feeding back from them is that it's a bit 478 00:21:53,320 --> 00:21:54,840 Speaker 1: of an effort and they're not really happy with it. 479 00:21:54,920 --> 00:21:57,199 Speaker 1: And like anything, land, when we're not happy and we 480 00:21:57,200 --> 00:21:59,760 Speaker 1: don't like something, it's really going to be difficult to 481 00:21:59,800 --> 00:22:02,840 Speaker 1: keep going or maintain potentially even when the intervention's over. 482 00:22:03,000 --> 00:22:05,160 Speaker 1: So it's really important with my clients at this stage 483 00:22:05,440 --> 00:22:07,840 Speaker 1: that we work through this because it's my job as 484 00:22:07,840 --> 00:22:10,879 Speaker 1: the professional to work out how we can make it 485 00:22:11,040 --> 00:22:13,639 Speaker 1: appealing in the sense to them to understand their needs 486 00:22:13,640 --> 00:22:15,119 Speaker 1: better and how they're feeling about it. 487 00:22:15,600 --> 00:22:18,639 Speaker 2: And that's what it comes down to. It's a real feeling. 488 00:22:18,680 --> 00:22:22,639 Speaker 1: And often that resentment is subconscious, we're not even fully 489 00:22:22,680 --> 00:22:25,960 Speaker 1: aware of it, but there's often a belief that is 490 00:22:26,040 --> 00:22:29,280 Speaker 1: going on that one diet should be hard or restrictive, 491 00:22:29,720 --> 00:22:32,440 Speaker 1: and two we should also it's not fair we can't 492 00:22:32,440 --> 00:22:33,480 Speaker 1: eat whatever. 493 00:22:33,200 --> 00:22:34,160 Speaker 2: We want to eat. 494 00:22:34,760 --> 00:22:37,320 Speaker 1: And so one of the reframes that I use when 495 00:22:37,320 --> 00:22:40,119 Speaker 1: I'm sort of feeling that that diet resentment may be 496 00:22:40,320 --> 00:22:44,159 Speaker 1: there is if we all come to a level of 497 00:22:44,200 --> 00:22:47,159 Speaker 1: acceptance that we're going to have to eat pretty well 498 00:22:48,040 --> 00:22:50,920 Speaker 1: and exercise most of the time to control our weight, 499 00:22:51,000 --> 00:22:53,000 Speaker 1: and this is just what we do to be the 500 00:22:53,040 --> 00:22:56,280 Speaker 1: best version of ourselves. And sure there's times to indulge 501 00:22:56,320 --> 00:23:00,280 Speaker 1: and have high calorie food and not exercises much. But 502 00:23:00,800 --> 00:23:02,840 Speaker 1: the big part of it is reaching that level of 503 00:23:02,880 --> 00:23:05,840 Speaker 1: acceptance that this is something that I will do and 504 00:23:05,880 --> 00:23:08,760 Speaker 1: eat this way for an ongoing period because it allows 505 00:23:08,800 --> 00:23:11,320 Speaker 1: me to control my weight, rather than it being a 506 00:23:11,359 --> 00:23:14,760 Speaker 1: belief that it should be a restrictive diet model. So 507 00:23:15,119 --> 00:23:17,399 Speaker 1: what I want our listeners to go away with today 508 00:23:17,440 --> 00:23:21,119 Speaker 1: off the back of this is if you're struggling with 509 00:23:21,160 --> 00:23:23,400 Speaker 1: your weight or even on a program or even seeing 510 00:23:23,400 --> 00:23:26,280 Speaker 1: a dietician, and you're feeling like you're not making progress 511 00:23:26,400 --> 00:23:30,120 Speaker 1: with it and you are self sabotaging so eating things 512 00:23:30,119 --> 00:23:32,840 Speaker 1: that you shouldn't be, or not getting to the gym 513 00:23:32,960 --> 00:23:34,800 Speaker 1: you know as much as you should, not really making 514 00:23:34,840 --> 00:23:37,480 Speaker 1: the most of that program, and sort of turning up 515 00:23:37,520 --> 00:23:39,800 Speaker 1: to the health professional, or feeling like it's just bumming 516 00:23:39,800 --> 00:23:41,880 Speaker 1: along but not getting anywhere. I want you to take 517 00:23:41,920 --> 00:23:44,480 Speaker 1: some time to really consider it. You're a bit resentful 518 00:23:44,800 --> 00:23:46,800 Speaker 1: that you have to do this, and I sort of 519 00:23:46,840 --> 00:23:48,600 Speaker 1: you do feel a bit annoyed about it, and it's 520 00:23:48,600 --> 00:23:51,200 Speaker 1: not something that you look forward to doing, or you know, 521 00:23:51,320 --> 00:23:53,879 Speaker 1: the exercise or preparing your food or eating well is 522 00:23:53,920 --> 00:23:57,439 Speaker 1: and something you're enjoying what would need to happen to 523 00:23:57,600 --> 00:24:00,399 Speaker 1: make it so you do like and enjoy it, because 524 00:24:00,440 --> 00:24:05,600 Speaker 1: that's actually the secret to something that's sustainable long term. 525 00:24:06,160 --> 00:24:08,879 Speaker 1: And spending that time reflecting on it and creating something 526 00:24:08,880 --> 00:24:11,119 Speaker 1: that's right for you rather than trying to make yourself 527 00:24:11,119 --> 00:24:13,280 Speaker 1: do something that you don't like or don't want to 528 00:24:13,720 --> 00:24:17,840 Speaker 1: for whatever reason, is the secret to you moving through 529 00:24:17,880 --> 00:24:21,879 Speaker 1: that phase and getting into momentum and long term behavior change. 530 00:24:22,280 --> 00:24:24,199 Speaker 3: One hundred percent. I agree, and I always feel like 531 00:24:24,480 --> 00:24:27,119 Speaker 3: the clients who have the resentment are the ones who 532 00:24:27,200 --> 00:24:30,439 Speaker 3: are still in that dieting mindset, like I only have 533 00:24:30,520 --> 00:24:32,399 Speaker 3: to do this now to lose the weight, and so 534 00:24:32,480 --> 00:24:34,120 Speaker 3: I do very much what you do when I say 535 00:24:34,119 --> 00:24:36,240 Speaker 3: to them, what we do to lose the weight, we 536 00:24:36,400 --> 00:24:38,560 Speaker 3: also have to do to maintain it. So if you 537 00:24:38,600 --> 00:24:40,399 Speaker 3: want to try this strategy, if you want to do 538 00:24:40,480 --> 00:24:42,720 Speaker 3: something like into and fasting to lose the weight, you're 539 00:24:42,760 --> 00:24:44,679 Speaker 3: going to have to keep doing it forever because a 540 00:24:44,720 --> 00:24:47,760 Speaker 3: lot of times that diet resentment comes from, as you said, 541 00:24:48,080 --> 00:24:51,639 Speaker 3: just not losing the weight fast enough, or feeling like 542 00:24:51,680 --> 00:24:54,560 Speaker 3: they're missing out or it's too hard to do what 543 00:24:54,600 --> 00:24:58,360 Speaker 3: they're doing because they've chosen strategies that don't really work 544 00:24:58,400 --> 00:25:01,080 Speaker 3: for them long term. They're not enjoy them. They're forcing 545 00:25:01,080 --> 00:25:03,880 Speaker 3: themselves to eat a certain food because they think they 546 00:25:03,880 --> 00:25:06,199 Speaker 3: should eat it, or they're forcing themselves to do a 547 00:25:06,240 --> 00:25:08,480 Speaker 3: type of exercise because they think they should do it. 548 00:25:08,720 --> 00:25:10,280 Speaker 3: I feel like we have to make it about the 549 00:25:10,400 --> 00:25:12,520 Speaker 3: lifestyle and what we do to lose the weight, we 550 00:25:12,560 --> 00:25:15,240 Speaker 3: also have to do to maintain it long term, because 551 00:25:15,240 --> 00:25:17,439 Speaker 3: a lot of times that is where that resentment comes up, 552 00:25:17,440 --> 00:25:20,879 Speaker 3: when you're doing something that you don't necessarily enjoy. But 553 00:25:20,920 --> 00:25:23,800 Speaker 3: I completely agree about that level of acceptance where we 554 00:25:23,840 --> 00:25:26,160 Speaker 3: have to move our bodies, we have to eat our vegetables, 555 00:25:26,200 --> 00:25:28,560 Speaker 3: we have to drink our water, we have to focus 556 00:25:28,600 --> 00:25:31,159 Speaker 3: on the sleep and reduce the stress. They're things that 557 00:25:31,200 --> 00:25:34,399 Speaker 3: we just need to do forever, like rinse and repeat 558 00:25:34,440 --> 00:25:37,720 Speaker 3: forever in order to be healthy, to lose weight, and 559 00:25:37,760 --> 00:25:40,320 Speaker 3: also to maintain it long term. So the quicker we 560 00:25:40,440 --> 00:25:43,080 Speaker 3: get to that level of acceptance where we'll always have 561 00:25:43,119 --> 00:25:45,639 Speaker 3: to move our body in some particular way, We'll always 562 00:25:45,640 --> 00:25:48,000 Speaker 3: have to eat our vegetables in some particular way. We'll 563 00:25:48,040 --> 00:25:50,159 Speaker 3: always have to plan ahead or do a little bit 564 00:25:50,160 --> 00:25:51,760 Speaker 3: of meal prep or do a little bit of extra 565 00:25:51,800 --> 00:25:54,600 Speaker 3: shopping each week when it comes to maintaining our weight 566 00:25:54,640 --> 00:25:57,600 Speaker 3: and good quality nutrition. These are strategies that we can't 567 00:25:57,640 --> 00:25:59,720 Speaker 3: get around, and the minute we stop doing them, the 568 00:25:59,760 --> 00:26:02,280 Speaker 3: way comes back on again and we become resentable because 569 00:26:02,320 --> 00:26:05,000 Speaker 3: we have to restart a new diet. So it's really 570 00:26:05,040 --> 00:26:09,760 Speaker 3: about that sustainability and making it lifelong habits instead of 571 00:26:09,760 --> 00:26:12,760 Speaker 3: that short, sharp, hard fast trying to get it off 572 00:26:12,760 --> 00:26:14,639 Speaker 3: as quick as we can and then going back to 573 00:26:14,640 --> 00:26:16,600 Speaker 3: what we were previously doing. We've got to make it 574 00:26:16,640 --> 00:26:19,080 Speaker 3: a lifestyle. We've got to make it sustainable or you 575 00:26:19,160 --> 00:26:21,240 Speaker 3: will find you have that resentment long term. 576 00:26:21,280 --> 00:26:23,240 Speaker 1: And I think the other thing, the last part I'll 577 00:26:23,280 --> 00:26:26,720 Speaker 1: make on this is I also find that when women 578 00:26:26,800 --> 00:26:29,600 Speaker 1: are really busy and overwhelmed and tired and this just 579 00:26:29,680 --> 00:26:32,840 Speaker 1: becomes one other thing on their to do list, that 580 00:26:33,359 --> 00:26:36,399 Speaker 1: often that's when that kind of feeling of annoyance clips up, 581 00:26:36,440 --> 00:26:39,560 Speaker 1: because it's just like more hassle, more work, someone else, 582 00:26:39,600 --> 00:26:41,320 Speaker 1: you know, pushing them to do something they don't want 583 00:26:41,320 --> 00:26:43,600 Speaker 1: to do. So a lot of this process can be 584 00:26:43,680 --> 00:26:46,720 Speaker 1: timing and it's sometimes just not the right time. But 585 00:26:46,880 --> 00:26:49,120 Speaker 1: I really would urge you to try and find an 586 00:26:49,240 --> 00:26:52,680 Speaker 1: enjoyment as part of the healthy eating or exercise, because 587 00:26:52,680 --> 00:26:54,720 Speaker 1: as soon as that's something for you and it's perceived 588 00:26:54,720 --> 00:26:56,760 Speaker 1: as energy and versus what we spend a lot of 589 00:26:56,840 --> 00:26:59,560 Speaker 1: time in, which is energy out as caregivers, it's a 590 00:26:59,560 --> 00:27:01,639 Speaker 1: lot more appealing to work on it as approje it 591 00:27:01,760 --> 00:27:03,560 Speaker 1: rather than feeling like it's something that you have to 592 00:27:03,600 --> 00:27:06,800 Speaker 1: do al rightly. And for the final segment of the show, 593 00:27:06,840 --> 00:27:09,359 Speaker 1: a listener question about iron. Now, we know that up 594 00:27:09,400 --> 00:27:12,640 Speaker 1: to eighteen percent of Australian women have low iron levels, 595 00:27:12,680 --> 00:27:14,560 Speaker 1: and we know that even low iron stores can make 596 00:27:14,600 --> 00:27:16,040 Speaker 1: you feel like you've been hit by a bus. It's 597 00:27:16,080 --> 00:27:18,840 Speaker 1: incredibly common and it does very how much high, but 598 00:27:18,880 --> 00:27:21,119 Speaker 1: we need quite a lot. You know, women between nineteen 599 00:27:21,160 --> 00:27:24,359 Speaker 1: and fifty you need about eighteen milligrams per day and 600 00:27:24,400 --> 00:27:26,680 Speaker 1: that's not overly easy to get if particularly if you're 601 00:27:26,680 --> 00:27:27,480 Speaker 1: not having red meat. 602 00:27:27,960 --> 00:27:29,320 Speaker 2: It does lower in that. 603 00:27:29,359 --> 00:27:33,359 Speaker 1: Period after menopause, down to eight milligrams per day, but 604 00:27:33,400 --> 00:27:35,359 Speaker 1: it's particularly high if you're pregnant, you know, and of 605 00:27:35,400 --> 00:27:38,040 Speaker 1: course breastfeeding incredibly high. So you can imagine that for 606 00:27:38,119 --> 00:27:40,640 Speaker 1: people who are opting for more of a plant based diet, 607 00:27:40,680 --> 00:27:43,040 Speaker 1: it's really really tricky so we thought it was really 608 00:27:43,040 --> 00:27:46,200 Speaker 1: worth going through some of the key iron non or 609 00:27:46,280 --> 00:27:49,359 Speaker 1: plant based iron sources. And one of the recommendations I 610 00:27:49,400 --> 00:27:52,240 Speaker 1: give to my clients if they're not meat eaters, is 611 00:27:52,280 --> 00:27:54,680 Speaker 1: that you want to have a relatively high iron food 612 00:27:54,720 --> 00:27:57,119 Speaker 1: at each meal and even each snack. So some of 613 00:27:57,160 --> 00:27:58,840 Speaker 1: the highest ones that are coming in at sort of 614 00:27:58,840 --> 00:28:01,879 Speaker 1: three four milligram or about a twenty eighth of your 615 00:28:01,920 --> 00:28:05,520 Speaker 1: intakeer things like grains something like a wheat big set 616 00:28:05,520 --> 00:28:09,520 Speaker 1: are fortified with iron. Legumes like lentils about a cup worth, 617 00:28:09,560 --> 00:28:12,600 Speaker 1: so not insignificant tofu is fantastic. You know, one hundred 618 00:28:12,640 --> 00:28:14,520 Speaker 1: and seventy grams, which is quite a lot thoughly and 619 00:28:14,640 --> 00:28:17,400 Speaker 1: you know that's a big piece, but almost five milligrams 620 00:28:17,960 --> 00:28:21,080 Speaker 1: of iron a serv of nuts almost two ten pay 621 00:28:21,160 --> 00:28:25,800 Speaker 1: four point six also very high. So fortified cereals among 622 00:28:25,800 --> 00:28:27,480 Speaker 1: the highest, as are legumes, so you'd want to be 623 00:28:27,520 --> 00:28:30,600 Speaker 1: including those most days. I also I am quite a 624 00:28:30,600 --> 00:28:33,680 Speaker 1: big fan of some of the really well formulated plant 625 00:28:33,680 --> 00:28:36,479 Speaker 1: based meat, So say, for example, the Sanitarium ranges can 626 00:28:36,520 --> 00:28:40,800 Speaker 1: have three four milligrams of plant based iron there that 627 00:28:40,880 --> 00:28:43,600 Speaker 1: you can in a form that is coming in the 628 00:28:43,600 --> 00:28:46,960 Speaker 1: whole food that you're already consuming ppeds thirty grams of 629 00:28:47,000 --> 00:28:50,360 Speaker 1: pepitas or pumpkin seeds about three milligrams, So you know, 630 00:28:50,400 --> 00:28:52,400 Speaker 1: at each meal, I would be encouraging a client to 631 00:28:52,440 --> 00:28:54,760 Speaker 1: have a whole grain and if there was also then 632 00:28:54,840 --> 00:28:58,160 Speaker 1: vegetable based iron, something from your leafy grains like you spinach, 633 00:28:58,480 --> 00:29:00,160 Speaker 1: you certainly want to have a source of vitamin and 634 00:29:00,200 --> 00:29:02,680 Speaker 1: sea with it because the plant based sources of iron 635 00:29:02,680 --> 00:29:05,960 Speaker 1: will be or more readily absorbed in the body when 636 00:29:06,000 --> 00:29:10,080 Speaker 1: there's vitamin seed present, So for example, having legumes things 637 00:29:10,080 --> 00:29:12,600 Speaker 1: like lentils or beans or kidney beans with tomato based 638 00:29:12,600 --> 00:29:15,880 Speaker 1: sauce to really optimize that absorption. So yeah, being just 639 00:29:15,960 --> 00:29:18,240 Speaker 1: aware of that. So when you're having plant based foods 640 00:29:18,240 --> 00:29:22,520 Speaker 1: that are relatively processed, so for example, white sour dough 641 00:29:22,600 --> 00:29:24,680 Speaker 1: slices of bread in the morning with just a plane 642 00:29:24,720 --> 00:29:29,040 Speaker 1: spread on them, or grabbing a just vegetarian sushi roll 643 00:29:29,080 --> 00:29:32,360 Speaker 1: at lunchtime and then having a plain dinner of some 644 00:29:32,400 --> 00:29:36,080 Speaker 1: white rice bas or just playing vegetables without adding some 645 00:29:36,200 --> 00:29:39,280 Speaker 1: legumes or whole grain to it, You're really not going 646 00:29:39,320 --> 00:29:41,160 Speaker 1: to be getting enough or give the body access to 647 00:29:41,320 --> 00:29:44,080 Speaker 1: enough of that plant based iron. So it'd be worth 648 00:29:44,160 --> 00:29:45,960 Speaker 1: just having a look over some of those plant based 649 00:29:46,000 --> 00:29:47,600 Speaker 1: sauces and make sure you're having a bit more of 650 00:29:47,640 --> 00:29:49,640 Speaker 1: them right through the day. And I hasten to say 651 00:29:49,640 --> 00:29:51,920 Speaker 1: you want whole grains, legumes, and nuts and seeds most 652 00:29:52,000 --> 00:29:54,280 Speaker 1: days to make sure the body's got access. But you 653 00:29:54,320 --> 00:29:55,600 Speaker 1: see a lot of people who are on a plant 654 00:29:55,640 --> 00:29:57,800 Speaker 1: based diet as well. What are some of your recommendations. 655 00:29:57,880 --> 00:30:01,120 Speaker 3: LEA, Yeah, and I'll just clarify. Iron definitely is increased 656 00:30:01,120 --> 00:30:03,080 Speaker 3: in pregnancy, but it actually drops down quite a lot 657 00:30:03,080 --> 00:30:05,520 Speaker 3: for breastfeeding, so it actually dropped below what most women 658 00:30:05,520 --> 00:30:08,320 Speaker 3: actually need. So for minutes about eight milligrams a day, 659 00:30:08,360 --> 00:30:10,920 Speaker 3: it's not a lot. Women between about twenty and fifty 660 00:30:10,920 --> 00:30:13,760 Speaker 3: are about eighteen milligrams a day. Jumps right up for 661 00:30:13,800 --> 00:30:17,320 Speaker 3: pregnancy twenty seven milligrams a day, particularly for the end stages. 662 00:30:17,520 --> 00:30:19,560 Speaker 3: The babies are like little gremlins in the end, and 663 00:30:19,640 --> 00:30:22,720 Speaker 3: most women myself included, by about the third trimester end 664 00:30:22,800 --> 00:30:25,040 Speaker 3: up quite low in iron as well. So it's always 665 00:30:25,120 --> 00:30:27,160 Speaker 3: particularly if you're waking up and you're feeling like you've 666 00:30:27,160 --> 00:30:28,880 Speaker 3: been hit by a bus, go and get a blood 667 00:30:28,920 --> 00:30:31,320 Speaker 3: test or even to start some iron supplements with of 668 00:30:31,360 --> 00:30:33,960 Speaker 3: course the okay from your OBI as well, and then 669 00:30:34,040 --> 00:30:35,960 Speaker 3: once your breastfeeding it drops down to about sort of 670 00:30:36,000 --> 00:30:38,480 Speaker 3: ten milligrams a day as well. So really it's during 671 00:30:38,520 --> 00:30:42,000 Speaker 3: pregnancy and if you're a woman that has a heavy period, 672 00:30:42,000 --> 00:30:44,160 Speaker 3: and again I feel like Susie, it's important to talk 673 00:30:44,200 --> 00:30:47,200 Speaker 3: about because people don't if you are a heavy bleeder, 674 00:30:47,240 --> 00:30:49,880 Speaker 3: if you are changing your pad or tampon, you know, 675 00:30:49,960 --> 00:30:53,520 Speaker 3: every hour every two hours, you would be considered a 676 00:30:53,600 --> 00:30:56,200 Speaker 3: heavy bleeder. So it probably stands to reason that you 677 00:30:56,320 --> 00:30:58,760 Speaker 3: may be low in iron. So I've worked with a 678 00:30:58,800 --> 00:31:01,280 Speaker 3: lot of really great female gps where they've got my 679 00:31:01,360 --> 00:31:04,680 Speaker 3: clients just taking iron supplements within that bleeding time of 680 00:31:04,680 --> 00:31:07,480 Speaker 3: the month and other times they've got my clients taking 681 00:31:07,520 --> 00:31:10,160 Speaker 3: you know, two during that bleed and then one during 682 00:31:10,200 --> 00:31:12,160 Speaker 3: the other normal days where they're not sort of having 683 00:31:12,160 --> 00:31:15,080 Speaker 3: that menstrual cycle. So I think supplements for a lot 684 00:31:15,080 --> 00:31:18,200 Speaker 3: of people are something that they need to have, particularly 685 00:31:18,200 --> 00:31:21,040 Speaker 3: on a plant based diet. But there also should be 686 00:31:21,080 --> 00:31:23,400 Speaker 3: a reason for low iron. If you're eating a good, 687 00:31:23,520 --> 00:31:26,800 Speaker 3: well rounded, good quality diet and you're not a heavy bleeder, 688 00:31:27,040 --> 00:31:29,480 Speaker 3: you shouldn't have low iron. You know, there might be 689 00:31:29,480 --> 00:31:33,360 Speaker 3: another sort of condition going on Celiac disease, inflammatory Bower disease, 690 00:31:33,400 --> 00:31:37,160 Speaker 3: some other sort of absorption type issue. So it's not normal. 691 00:31:37,280 --> 00:31:39,760 Speaker 3: Despite what you hear, a lot of women say, oh, 692 00:31:39,880 --> 00:31:42,400 Speaker 3: I've got low iron, it's normal. I've always had low iron. 693 00:31:42,440 --> 00:31:45,000 Speaker 3: It's not normal. There should be a reason for it. 694 00:31:45,040 --> 00:31:47,600 Speaker 3: And if there's no reason that you can identify, if 695 00:31:47,600 --> 00:31:49,840 Speaker 3: you're eating well, if you're doing all the right things, 696 00:31:49,840 --> 00:31:51,920 Speaker 3: then you don't have a heavy flow, then you really 697 00:31:51,960 --> 00:31:54,680 Speaker 3: need to go and see your doctor, get a referral 698 00:31:54,880 --> 00:31:58,880 Speaker 3: for you know, a gashoentrologist, and actually get that investigated 699 00:31:58,920 --> 00:32:02,160 Speaker 3: and get that discovered sort of looked into further as well. 700 00:32:02,480 --> 00:32:05,120 Speaker 3: So with the plant based iron, obviously taking it back 701 00:32:05,160 --> 00:32:07,600 Speaker 3: to basics, we have two different forms of iron. We 702 00:32:07,680 --> 00:32:10,280 Speaker 3: have hem iron and we have non hem iron. So 703 00:32:10,400 --> 00:32:13,320 Speaker 3: hem iron is like our animal type products and food, 704 00:32:13,400 --> 00:32:16,440 Speaker 3: you know, meats, our chickens, our fish, so it's iron 705 00:32:16,520 --> 00:32:19,360 Speaker 3: that is coming from animal sauces. Then we have our 706 00:32:19,440 --> 00:32:22,440 Speaker 3: non hem based iron, which is iron coming from plant 707 00:32:22,440 --> 00:32:25,000 Speaker 3: based sauces. If you're following a plant based start, you're 708 00:32:25,000 --> 00:32:28,080 Speaker 3: getting the non hem iron, so it's not absorbed and 709 00:32:28,240 --> 00:32:31,560 Speaker 3: uptaken by the body as easily as what animal type 710 00:32:31,600 --> 00:32:33,600 Speaker 3: iron is. So you have to work a little bit 711 00:32:33,600 --> 00:32:35,840 Speaker 3: harder and you have to really make sure that you're 712 00:32:35,880 --> 00:32:38,719 Speaker 3: having really well rounded meals. I mean, white bread with 713 00:32:38,760 --> 00:32:40,840 Speaker 3: a little you know, spread of jam or something on 714 00:32:40,880 --> 00:32:42,760 Speaker 3: it for lunch, it just isn't going to cut it. 715 00:32:42,800 --> 00:32:44,520 Speaker 3: You really want to make sure you're having some sort 716 00:32:44,560 --> 00:32:47,520 Speaker 3: of whole grain mixed with some sort of legume, mixed 717 00:32:47,520 --> 00:32:49,960 Speaker 3: with some sort of dark green leafy veggie, paired with 718 00:32:50,000 --> 00:32:53,240 Speaker 3: a vitamin sea sauce. So it's important that plant based irons, 719 00:32:53,280 --> 00:32:56,160 Speaker 3: as Susie mentioned, are paired with a vitamin sea rich 720 00:32:56,880 --> 00:33:01,800 Speaker 3: sauce basically, so you know, orange, lemons, pineapple, strawberries, tomatoes, capsium, 721 00:33:01,800 --> 00:33:03,960 Speaker 3: even broccoli has a little bit of vitamin C in there. 722 00:33:04,080 --> 00:33:07,560 Speaker 3: The vitamin C increases the uptake and absorption, and really 723 00:33:07,600 --> 00:33:10,880 Speaker 3: being careful that you're having things like tea and coffee 724 00:33:10,920 --> 00:33:14,040 Speaker 3: away from at least an hour apart from your meals 725 00:33:14,040 --> 00:33:16,040 Speaker 3: because the tannins and the tea and coffee can actually 726 00:33:16,120 --> 00:33:18,520 Speaker 3: block the iron absorption as well. And the amount of 727 00:33:18,560 --> 00:33:21,280 Speaker 3: plant based clients I see Susie who have low iron 728 00:33:21,280 --> 00:33:23,280 Speaker 3: and who are having a cup of tea, particularly in 729 00:33:23,320 --> 00:33:26,760 Speaker 3: winter with every meal if not nearly every meal. It's 730 00:33:26,840 --> 00:33:28,720 Speaker 3: very easy to see why they might be doing the 731 00:33:28,800 --> 00:33:31,080 Speaker 3: right things nutrition wise, but the tannins and the tea 732 00:33:31,120 --> 00:33:34,160 Speaker 3: are actually blocking the uptake of that as well, So 733 00:33:34,280 --> 00:33:36,840 Speaker 3: just being conscious of that. And then a couple of 734 00:33:36,840 --> 00:33:39,080 Speaker 3: funny foods like you wouldn't really think about, like a 735 00:33:39,080 --> 00:33:41,640 Speaker 3: couple of teaspoons of Milo has you know, four six 736 00:33:41,680 --> 00:33:43,760 Speaker 3: grams of iron in it, not that we're here promoting 737 00:33:43,800 --> 00:33:46,440 Speaker 3: Milo on the podcast, or licorice as well, of course 738 00:33:46,480 --> 00:33:49,040 Speaker 3: it's a high sugar food. Liquorice has quite good iron. 739 00:33:49,240 --> 00:33:52,479 Speaker 3: One of my favorite snacks for my plant based clients 740 00:33:52,520 --> 00:33:56,520 Speaker 3: are actually some roasted chickpeas, some cashews, and some dried apricots. 741 00:33:56,520 --> 00:33:59,040 Speaker 3: They have really good amounts of plant based iron in 742 00:33:59,080 --> 00:34:01,520 Speaker 3: there as well. Some peanut butter on some whole grain 743 00:34:01,600 --> 00:34:03,920 Speaker 3: toast as a snack is a good idea. Some baked 744 00:34:03,920 --> 00:34:06,080 Speaker 3: beans on some whole grain toast with a little bit 745 00:34:06,120 --> 00:34:08,120 Speaker 3: of you know, if you're not fully plant based, you 746 00:34:08,160 --> 00:34:09,960 Speaker 3: can have some eggs. If not, pairing it with a 747 00:34:09,960 --> 00:34:12,320 Speaker 3: bit of tomato and some roasted broccoli or something is 748 00:34:12,320 --> 00:34:14,560 Speaker 3: a great idea. Whole grain wrap you can deal it 749 00:34:14,600 --> 00:34:16,720 Speaker 3: with a little bit of hummus and some black beans 750 00:34:16,719 --> 00:34:18,520 Speaker 3: and a piece of fruit to pair it with that 751 00:34:18,640 --> 00:34:21,080 Speaker 3: iron is a good lunch option and dinner, you know, 752 00:34:21,080 --> 00:34:23,719 Speaker 3: a stir fry with some tofu or some tempe with 753 00:34:23,880 --> 00:34:26,120 Speaker 3: of course some nuts and seeds sprinkled on top, some 754 00:34:26,200 --> 00:34:28,560 Speaker 3: cashews or some pine nuts or some p pitas. They're 755 00:34:28,560 --> 00:34:30,080 Speaker 3: going to give us a good bang for our buck 756 00:34:30,120 --> 00:34:32,520 Speaker 3: in terms of the iron. And then I love using 757 00:34:32,520 --> 00:34:35,600 Speaker 3: a little can of baked beans my clients. Just basically 758 00:34:35,680 --> 00:34:37,319 Speaker 3: eating them out of the can is a really good 759 00:34:37,360 --> 00:34:39,680 Speaker 3: source of iron and a little good protein and fiber 760 00:34:39,760 --> 00:34:41,920 Speaker 3: hit as well as a snack some sort of trail 761 00:34:42,000 --> 00:34:43,600 Speaker 3: mixed with a little bit of fruit and nuts, and 762 00:34:43,600 --> 00:34:46,320 Speaker 3: of course our whole grain crackers think hummus. Even a 763 00:34:46,320 --> 00:34:48,360 Speaker 3: little bit of marmite has a little bit of plant 764 00:34:48,360 --> 00:34:50,400 Speaker 3: based iron in there as well. So the ton of 765 00:34:50,400 --> 00:34:52,360 Speaker 3: foods that we can eat, but it is really about 766 00:34:52,680 --> 00:34:56,399 Speaker 3: maximizing the quality of your diet overall and also going 767 00:34:56,440 --> 00:34:59,399 Speaker 3: for some more fortified foods. Susie mentioned you can iron 768 00:34:59,400 --> 00:35:01,319 Speaker 3: and rich cereal. It was a good idea. One of 769 00:35:01,320 --> 00:35:03,560 Speaker 3: my clients was having she was a big athlete, so 770 00:35:03,600 --> 00:35:06,399 Speaker 3: she was having an iron fortified orange juice, which I'm 771 00:35:06,400 --> 00:35:08,640 Speaker 3: not really a big fan of putting juices in my 772 00:35:08,680 --> 00:35:11,560 Speaker 3: client's meal plans regularly, but she did enough activity that 773 00:35:11,600 --> 00:35:13,840 Speaker 3: we were easily able to buffer out the extra sugar 774 00:35:13,880 --> 00:35:15,520 Speaker 3: and energy that that had, so that had a really 775 00:35:15,560 --> 00:35:17,520 Speaker 3: good wack of iron in there for her as well, 776 00:35:17,600 --> 00:35:19,480 Speaker 3: and of course the vitamin C from the orange juice 777 00:35:19,520 --> 00:35:21,840 Speaker 3: helped uptake that. That's probably just a couple of tips 778 00:35:21,840 --> 00:35:24,400 Speaker 3: for our listeners at home, sous, but probably the biggest 779 00:35:24,400 --> 00:35:27,520 Speaker 3: thing is to go and get your low iron actually investigated. 780 00:35:27,719 --> 00:35:30,640 Speaker 3: It could be a sign of something more sinister, like 781 00:35:30,719 --> 00:35:34,000 Speaker 3: bow cancer or celiac disease or something like that. Just 782 00:35:34,239 --> 00:35:36,920 Speaker 3: because you have low iron and you always have, doesn't 783 00:35:36,920 --> 00:35:40,080 Speaker 3: mean it's normal. Just because the GP says, oh, your female, 784 00:35:40,160 --> 00:35:42,759 Speaker 3: your iron's low. You know so many other people's is 785 00:35:42,800 --> 00:35:46,240 Speaker 3: as well, doesn't make it okay. So definitely push harder 786 00:35:46,280 --> 00:35:48,440 Speaker 3: and get a reason for the fact that you have 787 00:35:48,560 --> 00:35:51,040 Speaker 3: low iron and then get it taken care of, either 788 00:35:51,040 --> 00:35:54,439 Speaker 3: from a dietary perspective or from a supplement perspective as well. 789 00:35:54,600 --> 00:35:56,399 Speaker 1: One hundred percent, and if you feel like you wake 790 00:35:56,480 --> 00:35:58,399 Speaker 1: up and hit by a bus, it's certainly worth getting 791 00:35:58,400 --> 00:36:01,880 Speaker 1: your iron levels checked because it's incredibly common nutrient deficiency 792 00:36:01,920 --> 00:36:03,920 Speaker 1: in Australia, all rightly, and what that brings us to 793 00:36:03,960 --> 00:36:07,239 Speaker 1: the end of another podcast episode. If you haven't done so, 794 00:36:07,320 --> 00:36:10,200 Speaker 1: please subscribe and we love when you share listening to 795 00:36:10,320 --> 00:36:13,680 Speaker 1: us on our social media feeds. We have our Facebook 796 00:36:13,719 --> 00:36:17,000 Speaker 1: and Instagram sites running and you're very welcome to send 797 00:36:17,040 --> 00:36:19,480 Speaker 1: feedback on those particularly products or questions you might have 798 00:36:19,560 --> 00:36:21,720 Speaker 1: and we can add them to our list. Don't forget 799 00:36:21,800 --> 00:36:24,280 Speaker 1: to listen out for our Wednesday morning product episode drop 800 00:36:24,480 --> 00:36:26,799 Speaker 1: and we will see you same time, same place next 801 00:36:26,800 --> 00:36:29,680 Speaker 1: Sunday for the weekly episode of the Nutrition Couch podcast. 802 00:36:29,840 --> 00:36:31,360 Speaker 2: Have a good week, to have a great week in 803 00:36:31,440 --> 00:36:31,600 Speaker 2: them