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Speaker 1: What time do you usually eat dinner?

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Speaker 2: Maybe six pm every night, or does it creep back

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Speaker 2: towards seven, maybe even eight pm? Or maybe dinner's not

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Speaker 2: you'll sing at all and maybe you just like to

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Speaker 2: grab more snacks throughout the day and night. On today's

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Speaker 2: episode of The Nutrition Couch, we chat all things dinner

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Speaker 2: time and how to get the timing right for you.

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Speaker 1: Hi, I'm Leanne.

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Speaker 2: Wood and I'm Sissy Burrow, and together we bring you

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Speaker 2: The Nutrition Couch, the weekly podcast that keeps you up

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Speaker 2: to date on everything that you need to know in

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Speaker 2: the world of nutrition. As well as our dinner chat.

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Speaker 2: Today we talk about foods that we would never feed

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Speaker 2: our kids. We have a new lighter, higher protein cheese

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Speaker 2: option for you to share from the supermarkets. And our

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Speaker 2: listener question is something that you're going to love. It

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Speaker 2: is all about hypo g lycemia, so low blood sugar

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Speaker 2: levels and the signs that you may have it.

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Speaker 1: But to kick us up today, Susie, you had something

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Speaker 1: that you wanted to chitchat about.

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Speaker 3: Well, I think it's a useful nutrition topic because Leanne,

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Speaker 3: you've just come back from a kolonoscopy.

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Speaker 1: Not the words we really want to hear on a

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Speaker 1: Saturday morning.

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Speaker 3: Even I was a little surprised because you're pretty young.

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Speaker 3: I was like, wow, that's young. Tabacolonoscopy and then I

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Speaker 3: said to you, oh, well, did you have any polyps?

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Speaker 3: And you said, well, I had only one this time,

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Speaker 3: but you had three last time. And I thought, do

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Speaker 3: you feel like a nutritional failure as a dietician still

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Speaker 3: coming up with polyps?

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Speaker 2: No, because the gashoentroologist said to me, it's so normal

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Speaker 2: and pretty much every person will have polyps, so you

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Speaker 2: don't sort of discover them.

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Speaker 1: Unless you go.

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Speaker 2: So the backstory to this is back when I was

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Speaker 2: quite young, like early twenties, I want to say, the

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Speaker 2: very early twenties, when I had a lot of issues

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Speaker 2: with my gut. I had, you know, but really bad

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Speaker 2: bali belly, and when I was eighteen and my gut

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Speaker 2: was just kind of never the same, I had got

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Speaker 2: diagnosed with IBS. But this was sort of spurred my

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Speaker 2: interest in the whole gut health field and why I've

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Speaker 2: sort of ended up specializing in gut health because I'm

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Speaker 2: so interested in it.

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Speaker 1: But post that kind.

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Speaker 2: Of nearly you know, five to ten years of really

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Speaker 2: bad gut symptoms. I went down the path of you know,

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Speaker 2: basically having all the blood tests and wanting to see

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Speaker 2: the doctor and went into the gashoentrologist and I had

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Speaker 2: to have an endoscopy and a colonosquy back there, and

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Speaker 2: to rule out things such as seliac disease, inflammatu, tobower disease,

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Speaker 2: and anything you know, a lot nasty, even things like

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Speaker 2: bowcats they want to screen for. So I had quite

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Speaker 2: a lot of symptoms back then. My gut is pretty

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Speaker 2: much all good now. But post that initial one about

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Speaker 2: ten years ago, they found a couple of polyps. I

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Speaker 2: think they found three or four in the initial one,

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Speaker 2: and then they said, right, we're just going to put

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Speaker 2: you on the screening list for another five years time.

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Speaker 1: There's nothing wrong.

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Speaker 2: We just you know, once we find a couple of polyps,

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Speaker 2: what they do is they take it out. At the

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Speaker 2: time they I think they can kind of like burn

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Speaker 2: them off, or they extract them somehow, they get rid

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Speaker 2: of them, because the risks of polyps are that this

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Speaker 2: is and I'm certainly no doctor, and I'm certainly no

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Speaker 2: medical expert, but the way that the gashoentrologists explained it

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Speaker 2: to me was sort of like, we remove the polyps

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Speaker 2: because if they stay there, they have the potential to

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Speaker 2: grow larger and potentially turn into cancer later on. Basically,

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Speaker 2: so if they find them, they want to remove them.

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Speaker 2: So he said, there's no big risks because we've taken

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Speaker 2: them out. We didn't see anything else, so I didn't

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Speaker 2: end up being diagnosed with celiac disease or inflammatory bow disease.

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Speaker 2: I essentially got left with a diagnose of IBS or

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Speaker 2: irritable bow syndrome after that, which is a good thing.

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Speaker 2: It just meant that I had a bit of a

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Speaker 2: hypersensitive got put it that way. And I think, you know,

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Speaker 2: twenty to thirty percent of the population suffer from sort

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Speaker 2: of gut health symptoms as well, so I'm certainly not alone.

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Speaker 2: But from that, I then went on to have to

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Speaker 2: have another colonoscopy five years later and five years after that,

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Speaker 2: and I think they found about two or three polyps

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Speaker 2: on my last one. Again they removed them and they

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Speaker 2: were like, that's all fine, And then this time they

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Speaker 2: only found one, which is a good thing, and the

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Speaker 2: gash Giondorela just said that everything else looks really good,

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Speaker 2: but again just because they had found that one. He said,

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Speaker 2: we'll put you on again on a screening list for

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Speaker 2: in another year's time. And a backstrough to that, one

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Speaker 2: of my uncles did pass away from bow cancer as well,

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Speaker 2: so there is a small link in the family, which

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Speaker 2: I know that. I think you have a link in

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Speaker 2: your family with bow cancer as well, don't you sue this?

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Speaker 2: So I am quite young, but that's how all of

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Speaker 2: this has come about. Normally, if you're, you know, in

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Speaker 2: your thirties, you wouldn't routinely go and have a colonoscopy

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Speaker 2: unless you do have, you know, signed symptoms or a

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Speaker 2: family history potentially of some of these diseases.

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Speaker 3: I think it's really good to be to talking about

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Speaker 3: it more openly, particularly when we see the news reports

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Speaker 3: that the increase in bow cancer and advance bow cancer

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Speaker 3: and young people is increasing exponentially. We'll hope next time

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Speaker 3: you go land there'll be zero polyps. I think that's

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Speaker 3: a sign of nutritional success. I'm due to go. Both

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Speaker 3: of my parents have had bow cancer, so it was

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Speaker 3: a good reminder to me to go. But for all

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Speaker 3: our listeners out there, if there's any family history or

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Speaker 3: any unexplained gut disturbance. It's a good reminder that the

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Speaker 3: best thing to do is have a kolonoscopy and check

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Speaker 3: the health of your gut. And hopefully if you are

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Speaker 3: at risk and have any publish for example, you're onto

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Speaker 3: it nice and early. So thanks for that, Leanne. We'll

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Speaker 3: look forward to a zero polyp update in a year's time.

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Speaker 2: All right, Well, talking about today, what am I doing? Due? Well, yes,

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Speaker 2: we found quite a click baby headline for you all today.

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Speaker 1: It says five foods you should never feed.

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Speaker 2: Your kids, and Susan and I don't love these clickbaity headlines,

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Speaker 2: like there's nothing you should never I mean besides alcohol, right,

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Speaker 2: probably feed your kids.

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Speaker 1: But it's all things in moderation.

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Speaker 2: But there are hard non softrict there are some things

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Speaker 2: that we definitely want to as a whole steer largely

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Speaker 2: clear away from. And these are things that you would

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Speaker 2: routinely be giving your children quite often. And this article

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Speaker 2: it's you know, I tend to agree with most of

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Speaker 2: it in the article. So the five foods, and we'll

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Speaker 2: talk through the min a second. I basically coconut oil,

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Speaker 2: almond milk, butter, low fat yogurt, and white bread.

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Speaker 1: So the reason that this article.

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Speaker 2: Was written and I think it was was it a

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Speaker 2: dietician who they interviewed for the article, And of course

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Speaker 2: it's a clickab headline, a research, a research, and basically

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Speaker 2: the coconut oil is is you know, it's a huge

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Speaker 2: marketing thing. A lot of people will say, you know,

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Speaker 2: taut a whole heap of you know, nutritional claims about it,

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Speaker 2: but at the end of the day, it is still

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Speaker 2: a very high saturated fat. Is it as quote unquote

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Speaker 2: bad as the saturated fat that you're getting on you know,

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Speaker 2: meats and salamis and potentially not. I think the science

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Speaker 2: of how the saturated fat in coconut behaves is a

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Speaker 2: little bit different. But it's something that I wouldn't be

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Speaker 2: feeding my kid coconut oil over something like extra and

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Speaker 2: olive oil. Absolutely not, or it wouldn't be using it

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Speaker 2: as a base of, you know, the fat in my

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Speaker 2: child's diet because it doesn't really provide any positive nutrition sources. Now,

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Speaker 2: almond milk was the second one, and I tend to

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Speaker 2: agree here and Susie and I have talked. I would

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Speaker 2: say extensively about almond milk on the podcast. It is

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Speaker 2: not an appropriate milk substitution for a baby or a

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Speaker 2: toddler or a small child. If it's an older child

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Speaker 2: and their preference is almond milk, fine cool, that's cool,

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Speaker 2: but not for small children because almond milk is essentially

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Speaker 2: made from grinding up almonds and mixing.

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Speaker 1: It with water.

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Speaker 2: If you read the label of almond milk, it's essentially

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Speaker 2: like ninety to ninety five percent water and about three

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Speaker 2: four five percent almonds.

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Speaker 1: That's pretty much it.

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Speaker 2: Brands are getting a little bit smarter these days, and

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Speaker 2: a lot of them have put in things like added calcium,

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Speaker 2: which is great for an adult, but for a child,

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Speaker 2: particularly a really young child, a large part of their

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Speaker 2: nutritional makeup for the day. I know my Mea is

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Speaker 2: still she's two and a half and she still has

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Speaker 2: a couple of bottles of milk each day. Tillie still

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Speaker 2: has breast milk because she's only to months, but a

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Speaker 2: large part of their diet is made up from the

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Speaker 2: fat and the other nutrients that whole milk provides, So

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Speaker 2: almond milk is not a nutritional substitute for whole cow's milk.

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Speaker 2: If you didn't want to feed your child cow's milk,

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Speaker 2: you should absolutely go for a soy milk is probably

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Speaker 2: the next best nutritionally balanced option because almond milk is

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Speaker 2: just too low calorie and a lot of the formulas

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Speaker 2: or brands on the market also sweetened, so they put

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Speaker 2: added sugar in there as well, and we just don't

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Speaker 2: want to be giving our children added sugar and really

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Speaker 2: low calorie, low nutrient types of milk. So that's the

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Speaker 2: reason that we don't recommend almond milk for infants, children, babies,

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Speaker 2: small children. And then it would be a case by

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Speaker 2: case basis. I think if you had sort of like

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Speaker 2: an older child, but nutritionally is just not a complete

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Speaker 2: source of nutrition like whole milk or like full cream

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Speaker 2: milk is. Now the next one list is butter, and

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Speaker 2: again butter, like Cisci and I both give our kids butter,

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Speaker 2: Like MEA loves butter on toast like sometimes you literally

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Speaker 2: David was making butter on toast. But at the same

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Speaker 2: time we give her that really nice, dense, whole green

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Speaker 2: toast and it is what it is, like a little

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Speaker 2: bit of butter in your diet is absolutely fine. Are

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Speaker 2: there better spreads to use? Absolutely like avocado's great, so

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Speaker 2: much better. MEA will often have avocado on toast as well.

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Speaker 2: Sometimes you'll have cottage cheese, sometimes you'll have a bit

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Speaker 2: of cream cheese. I just see it very clear from

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Speaker 2: the things like their jams and then Netala's because I

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Speaker 2: just don't want to be adding again, added sugars into

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Speaker 2: a very small child's diet. And Mia has quite a

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Speaker 2: few nut allergies, so we can't use things like peanut

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Speaker 2: butter or almond butter. But some of the nutspreads if

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Speaker 2: your kids don't have allergies, are perfectly good and wonderfully

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Speaker 2: balanced and honestly far better than butter. But again, a

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Speaker 2: small amount of butter in your kid's diet is okay.

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Speaker 2: So I'm not a huge yes, we'll no with that one.

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Speaker 2: I kind of see it as a bit of middle ground.

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Speaker 2: Like you can put a bit of butter on your toast.

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Speaker 2: I don't see an issue with that. But if that's

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Speaker 2: the spread that you're giving your child, and it's butter

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Speaker 2: on white bread with like jam or honey, then that's

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Speaker 2: where I would probably have a little bit more of

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Speaker 2: an issue with it, if that's creeping into your kid's

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Speaker 2: diet quite regularly. Second last one, I should say number

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Speaker 2: four and LISUSI is low fat yogurt, and again there's

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Speaker 2: nothing wrong with yogurt, but for small children, fat makes

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Speaker 2: up a huge component of their diet. They really need

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Speaker 2: a lot of fat in their diet. Their requirements a

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Speaker 2: huge like Tilly from like a birth to baby. Basically,

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Speaker 2: a year old has doubled her birth weight and they

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Speaker 2: need so much fat in order to help them grow

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Speaker 2: and thrive. So giving your child low fat yogurt, and

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Speaker 2: again Susie and I have talked about this on the

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Speaker 2: Poddy before. High protein based yogurt just isn't appropriate.

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Speaker 1: It's not needed.

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Speaker 2: They just need full whole cream yogurt basically, and a

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Speaker 2: lot of the children's yogurts on the market, Susie, they

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Speaker 2: add cream in them, which is unusual. I'm not really

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Speaker 2: sure why. Maybe it's a tasting, maybe it's a calorie

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Speaker 2: calorie load thing like I don't really think we need

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Speaker 2: to add added cream into children's yogurt, but it is

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Speaker 2: what it is. And even that their full cream yogurts

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Speaker 2: with the added cream is a better option nutritionally than

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Speaker 2: low fat yogurt for small children. And then the last

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Speaker 2: one is white bread, So it's just heavily, heavily refined.

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Speaker 2: I know that a lot of children just don't like,

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Speaker 2: you know, grainy, dense bread, but it really does start

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Speaker 2: from as little as you can, just giving them, introducing

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Speaker 2: that dense, grainy bread from as early as possible into

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Speaker 2: their diets so that they just see that as something

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Speaker 2: that's familiar to them.

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Speaker 1: Like me, it doesn't eat.

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Speaker 2: Sometimes if she doesn't like the lunch at daycare, they'll

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Speaker 2: offer her like a white bread, like ham and cheese sandwich,

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Speaker 2: and I'm always like ough. And then teachers will say,

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Speaker 2: she didn't eat anything because you wouldn't eat the sandwich

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Speaker 2: and she just doesn't like white bread. And I find

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Speaker 2: that quite amusing that they're so concerned she won't eat

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Speaker 2: like the white bread and ham sandwich.

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Speaker 1: And I'm like, I don't give a ham, and I.

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Speaker 2: Don't give a white bread, and she's just not familiar

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Speaker 2: with that because all she's ever had since she was

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Speaker 2: like six months old is that really dense, grainy type bread.

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Speaker 2: So I heavily agree with that one. We don't love

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Speaker 2: white bread. It's very very refined, but it is what

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Speaker 2: it is. If you have super fossy children, then you

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Speaker 2: might be looking to maximize the toppings that you put

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Speaker 2: on that bread to make it that little bit more

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Speaker 2: nutritionally dense. But we do love seeing those visible whole

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Speaker 2: grains in the bread. A from a fiber perspective, but

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Speaker 2: also be from a more whole food and nutrient dense

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Speaker 2: perspective as well. What do you think about this list?

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Speaker 2: Are you in greens with these five foods?

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Speaker 3: I am, but I think it's a random mix. Like

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Speaker 3: I just think coconut oil is on the way out,

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Speaker 3: Like I just don't see it brought up very often,

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Speaker 3: Like I just don't think that's an oil that's really

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Speaker 3: slipping into the diets of children. I think the standout

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Speaker 3: food that's missing for me is soft drink and even

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Speaker 3: fruit juice, Like why would you pick coconut oil over

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Speaker 3: fruit juice and soft drink Like they're concentrated sources of sugar.

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Speaker 3: We spoke about fruit juice a couple of weeks ago.

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Speaker 3: But soft drink is toxic for adults and children. And

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Speaker 3: if you don't give them soft drink when they're small,

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Speaker 3: even if it is diet or you know, sprite zero

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Speaker 3: or whatever, they won't crave that intense flavor and they

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Speaker 3: won't actually like it. My kids don't like it because

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Speaker 3: they've never really had it, so they prefer sparkling or

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Speaker 3: soda water. So I feel really strongly that soft drink

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Speaker 3: is the one thing diet all regular should not be

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Speaker 3: in the diets of children at all, particularly nowlyan you

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Speaker 3: can get those flavored waters that if you do want

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Speaker 3: a bubbly drink, you can get like a Mount Franklin sparkling,

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Speaker 3: and there's a whole range of them, which means you

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Speaker 3: don't get any of that sodium benzoate preserve and then

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Speaker 3: the artificial sweetness which are still rife in soft drink,

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Speaker 3: and the color is goodness. But the other thing I'll

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Speaker 3: say is with white bread. Now absolutely as a dietitian

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Speaker 3: whole grain, whole meal all the way, but in the

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Speaker 3: case of kids who will only have that, at least

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Speaker 3: you can get high fiber white that is preferable. Then

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Speaker 3: there's a growing range of those. But I also think

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Speaker 3: keep in mind that wraps for kids aren't necessarily better.

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Speaker 3: I think that we interpret white wraps or wraps as

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Speaker 3: healthier and they're not. We've spoken before their ultra process

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Speaker 3: as well. You certainly better with a high fiber white

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Speaker 3: than you are a rap, so just be mindful of that.

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Speaker 3: And I think one of the biggest issues with white

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Speaker 3: bread is as soon as you're buying food away from

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Speaker 3: the home, like you go to the Bunning Sausage diesil

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Speaker 3: every week or the school barbecue after sport, it's always

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Speaker 3: white bread. And I just think, really, can we not

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Speaker 3: just swap to a cheeky whole meal or even a

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Speaker 3: high fiber white because that's where you get a lot

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Speaker 3: of it, Even if it's not at home. When you're

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Speaker 3: buying it away from the house, like you said, at

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Speaker 3: the canteen at school, it's always white bread. So I

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Speaker 3: would love to see that kind of change. Wasn't the

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Speaker 3: default for all of these food service provisions, but yeah,

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Speaker 3: in general, I agree with those foods, and also, as

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Speaker 3: we discussed a few weeks ago, process meat snacks or

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Speaker 3: something that I wouldn't be encouraging for kids in general.

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Speaker 3: So it was an interesting list and you're right clickbaity,

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Speaker 3: but I as we always like a little tweak on

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Speaker 3: it as a credit to practicing dietitians and also mothers

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Speaker 3: of children who are packing that school lunch box. I

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Speaker 3: think it's always important to talk to people who actually

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Speaker 3: do it rather than are talking in theory. But let's

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Speaker 3: move on to adults because a lot of our listeners

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Speaker 3: in general are adults. Leanne and I wanted to talk

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Speaker 3: about dinner timing because I'd had several feedback points to

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Speaker 3: my clients this week about dinners and have done, you know,

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Speaker 3: quite a lot of work. We've spoken in the part

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Speaker 3: about chronological nutrition, which is about linking our dietary intake

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Speaker 3: to time of day eating. And certainly I don't have

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Speaker 3: many clients eating dinner at six or early. Most of

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Speaker 3: my clients are eating dinner at seven and beyond, you know,

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Speaker 3: getting up to eight and eight thirty. And I'm supposed

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Speaker 3: to talk a little bit about that. Why is a

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Speaker 3: problem because I'm aware that lifestyle isn't always conducing to

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Speaker 3: eating earlier. But what happens is nutritionally, we're programmed according

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Speaker 3: to circadian rhythm, and so as it gets later into

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Speaker 3: the evening, our hormones shift and we're more likely to

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Speaker 3: store at night time. It also means you don't tend

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Speaker 3: to have that ten twelve, fourteen hours overnight without food,

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Speaker 3: which is considered important for digestive health and the regeneration

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Speaker 3: of the gut microbiome, so you sort of want to

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Speaker 3: aim for a minimum twelve hours if you can. So

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Speaker 3: if you're eating at eight eight thirty, it's a bit

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Speaker 3: tricky you kind of miss it in the morning. But

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Speaker 3: another golden rule of thumb and a few tricks if

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Speaker 3: you do routinely find it's almost impossible to not eat

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Speaker 3: until that time, is that the meal needs to be lighter.

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Speaker 3: So I've had several situations where clients will send their

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Speaker 3: food diaries and they're having a shitzel or they're having

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Speaker 3: battered fish, and then they're having potato as well, and

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Speaker 3: then they're also having their sort of soul food, they're

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Speaker 3: having some treat or dessert. It's just too many calories

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Speaker 3: at night, you know, six seven hundred calories after eight

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Speaker 3: o'clock at night is way too many. So I think

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Speaker 3: if that is routinely you, I would be making a

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Speaker 3: concerted effort to have a larger lunch and a more

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Speaker 3: significant aftern noon top up, even at four or five,

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Speaker 3: even if it is soup, then some tuna on crackers

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Speaker 3: with some cut up veggies, because if you're getting to

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Speaker 3: eight nine o'clock at night, I would certainly not want

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Speaker 3: six seven hundred calories going in. I'd want an upper

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Speaker 3: limit of about four hundred, and that is quite a

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Speaker 3: small meal. That is sort of one hundred one hundred

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Speaker 3: and fifty grams of protein and veggies. You don't then

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Speaker 3: get the crumbing on the chicken or the fish. You

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Speaker 3: then don't get the potato and the extra carbs, especially

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Speaker 3: if you're also going to have a glass of wine.

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Speaker 3: So certainly you've got to buffer a little bit the

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Speaker 3: later it gets. But the keita that leanne is of

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Speaker 3: course eating more in the day and making sure that

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Speaker 3: lunch is a bigger meal and you do have that

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Speaker 3: substantial afternoon snack. Otherwise you will constantly have that sort

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Speaker 3: of uncomfortable feeling going to bed. You won't clear out

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Speaker 3: the food from your digestive system in the morning, so

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Speaker 3: you're delaying that kind of hunger through the day. So

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Speaker 3: just be mindful of the calorie load at night if

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Speaker 3: you do find that dinner tends to be later on

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Speaker 3: in the evening. Now, of course, occasionally you go for

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Speaker 3: dinner for a special occasion or you're out in the weekend.

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Speaker 3: I'm not talking about that. I'm talking about the Sunday

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Speaker 3: to Thursday the Monday to Thursday day dinners where you

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Speaker 3: do have control when it comes to weight control, appetite control,

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Speaker 3: hormone control, and digestive health. The later you have that meal,

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Speaker 3: the lighter it needs to be. And though it's a

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Speaker 3: myriad of metabolic benefits that come from lightning that dinner up.

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Speaker 3: And you can certainly do it smart, like you can

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Speaker 3: do plenty of greens, you can do pumpkin instead of

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Speaker 3: a more starchy vegetable. You can do a lighter form

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Speaker 3: of protein. Things like shellfish or whitefish are much lower

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Speaker 3: in calories. There's ways to get around it, but certainly

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Speaker 3: sitting down and having a big chicken, stenseal, potato and

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Speaker 3: dessert is way too heavy at eight o'clock at night.

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Speaker 2: I mean, and this is mostly for people who are

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Speaker 2: wanting weight control, who have issues with metabolic conditions, who

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Speaker 2: have issues with blood sugar regulation control. If you are

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Speaker 2: perfectly fine and healthy, then I don't really see much

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Speaker 2: wrong with having a bit of a heavier dinner at nighttime.

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Speaker 2: The only thing I will say is that it can

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Speaker 2: impact the quality of your sleep. So if you're having

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Speaker 2: a heavy meal at say eight thirty nine o'clock, then

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Speaker 2: you're heading to bed at nine thirty ten o'clock, You've

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Speaker 2: still got a lot of food sitting in your stomach.

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Speaker 2: It can take quite a while to digest that. And

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Speaker 2: it's not ideal from a you know, maximizing sleep perspective,

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Speaker 2: to have a really heavy meal before bed. Ideally, we

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Speaker 2: want a good two to three hours to digest to

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Speaker 2: full dinner before we go to bed. So ideally I

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Speaker 2: like my clients eating around kind of six thirty seven

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Speaker 2: pm if they're going to go to bed at about

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Speaker 2: nine thirty ten o'clock. The one I guess issue. I

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Speaker 2: will say that I've had it with some of my clients.

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Speaker 2: Susie is some of my ladies play, you know, like

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Speaker 2: social netball or social hockey, and sometimes those games they're

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Speaker 2: just not great.

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Speaker 1: Like the game might be it say.

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Speaker 2: Seven point thirty or seven forty five, and what tends

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Speaker 2: to happen. I've got one of my clients and she

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Speaker 2: used to play what is it, like goal of tackle center,

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Speaker 2: like that position where they just do a ton of running,

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Speaker 2: and she's like, I can't eat within two hours of

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Speaker 2: the game. She's like, I honestly feel sick because I

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Speaker 2: have to run so much. Like she was running for

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Speaker 2: a good hour straight, barely getting a break, and she

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Speaker 2: was exhausted afterwards, so we needed to fuel her really well.

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Speaker 2: Plus she had a goal of fat loss. And then

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Speaker 2: also she was waking up quite early in the morning

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Speaker 2: the next morning to go to work, so we actually

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Speaker 2: had to lit her dinner up and give her you know,

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Speaker 2: a substantial almost like an afternoon tea snack.

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Speaker 1: At four thirty.

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Speaker 2: We had to give her like half to sixty to

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Speaker 2: seventy percent of her dinner, and then she'd go and

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Speaker 2: she played the netball game between seven to eight pm.

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Speaker 2: But the time she'd finish the game, showered, you know,

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Speaker 2: talk to her teammates, driven home, got home, and you know,

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Speaker 2: got ready to have the rest of her dinner. It

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Speaker 2: was sort of like eight thirty nine o'clock or sometimes

432
00:18:21,720 --> 00:18:23,959
Speaker 2: even a little bit later. But then we'd still want

433
00:18:24,000 --> 00:18:26,000
Speaker 2: to give her a little bit of protein and top

434
00:18:26,040 --> 00:18:27,399
Speaker 2: her up with a bit of carps to kind of

435
00:18:27,440 --> 00:18:30,520
Speaker 2: refuel and replenish after that game as well. So sometimes

436
00:18:30,560 --> 00:18:33,679
Speaker 2: splitting a larger meal can be quite helpful, but leaving

437
00:18:33,720 --> 00:18:36,240
Speaker 2: the lighter part of it for after dinner, and other

438
00:18:36,240 --> 00:18:38,200
Speaker 2: times we would give her more of like we'd give

439
00:18:38,200 --> 00:18:40,400
Speaker 2: her lunch around sort of middaysh and then we'd give

440
00:18:40,440 --> 00:18:43,359
Speaker 2: her dinner essentially around four PM, where she would have

441
00:18:43,400 --> 00:18:45,879
Speaker 2: a substantial meal. It might be some shepherd's pie or

442
00:18:45,920 --> 00:18:48,400
Speaker 2: a stir fry with noodles and chicken or something like that,

443
00:18:48,640 --> 00:18:50,440
Speaker 2: and then she'd go and she'd play the game, and

444
00:18:50,480 --> 00:18:52,840
Speaker 2: then post the game, she'd would do like a smoothie,

445
00:18:52,840 --> 00:18:54,640
Speaker 2: so it almost like a breakfast option when we'd use

446
00:18:54,840 --> 00:18:57,000
Speaker 2: protein powder, bit of milk, a bit of fruit, and

447
00:18:57,040 --> 00:18:59,400
Speaker 2: maybe throw in some like nut butter or cheer seas

448
00:18:59,400 --> 00:19:01,800
Speaker 2: for a bit of health fat because smoothies tend to

449
00:19:01,800 --> 00:19:04,520
Speaker 2: be digested a bit quicker. And then she wasn't going

450
00:19:04,520 --> 00:19:06,520
Speaker 2: to bed with quite a heavy tummy, but we were still

451
00:19:06,560 --> 00:19:08,680
Speaker 2: able to get in a lot of those great nutrients

452
00:19:08,680 --> 00:19:11,439
Speaker 2: to help her refuel after a really big game, and

453
00:19:11,480 --> 00:19:13,399
Speaker 2: particularly in the summer months, like she would just be

454
00:19:13,520 --> 00:19:16,320
Speaker 2: dripping in sweat because she'd be playing centre or goal

455
00:19:16,359 --> 00:19:18,560
Speaker 2: attack and she'd be running around that entire time for

456
00:19:18,600 --> 00:19:20,680
Speaker 2: an hour, so we really wanted to get in some

457
00:19:20,800 --> 00:19:23,600
Speaker 2: fluid and hydration and then you know, things like berries

458
00:19:23,600 --> 00:19:25,800
Speaker 2: for antioxidants and a bit of protein powder at the

459
00:19:25,840 --> 00:19:28,359
Speaker 2: top up her protein stores and some healthy vats as

460
00:19:28,359 --> 00:19:31,520
Speaker 2: well to help you know, with satiation, hormone control, that

461
00:19:31,560 --> 00:19:33,880
Speaker 2: sort of thing. So I think there's some smart things

462
00:19:33,880 --> 00:19:36,920
Speaker 2: you can do, particularly if you are exercising later at night,

463
00:19:37,200 --> 00:19:40,080
Speaker 2: but definitely you want to fuel well before that game,

464
00:19:40,119 --> 00:19:43,640
Speaker 2: but also refuel well after that game. So that's where

465
00:19:43,640 --> 00:19:46,280
Speaker 2: if you're having problems with I guess the timing of

466
00:19:46,280 --> 00:19:49,480
Speaker 2: your nutrients for dinner, booking an appointment with a dietisian

467
00:19:49,520 --> 00:19:51,600
Speaker 2: can be super helpful. And if you are, you know,

468
00:19:51,640 --> 00:19:54,760
Speaker 2: exercising or doing some movement around that time, potentially even

469
00:19:54,800 --> 00:19:57,520
Speaker 2: booking in with more of like a sports related dietitian

470
00:19:57,600 --> 00:19:58,880
Speaker 2: can be quite helpful as well.

471
00:19:59,800 --> 00:20:01,680
Speaker 3: Right, well, Leanne, you've found a super.

472
00:20:01,520 --> 00:20:05,000
Speaker 2: Cheese I have, and it's from the UK. It's from Britain.

473
00:20:05,119 --> 00:20:06,800
Speaker 2: But I was like looking at it and I was like,

474
00:20:06,840 --> 00:20:07,200
Speaker 2: how do.

475
00:20:07,200 --> 00:20:08,240
Speaker 1: They get it? So lean?

476
00:20:08,840 --> 00:20:10,520
Speaker 3: Oh, have you eaten it?

477
00:20:10,800 --> 00:20:11,199
Speaker 2: No? Have it?

478
00:20:11,200 --> 00:20:12,240
Speaker 1: I haven't tried it.

479
00:20:12,240 --> 00:20:14,679
Speaker 3: It doesn't make any sense to me how those nutritionils

480
00:20:14,760 --> 00:20:15,560
Speaker 3: can hold true.

481
00:20:15,800 --> 00:20:17,480
Speaker 2: So I had to google it and I had to

482
00:20:17,480 --> 00:20:19,600
Speaker 2: go to the website. So the cheese is called Eat

483
00:20:19,840 --> 00:20:22,360
Speaker 2: Lean Shredded Cheese, so good marketing.

484
00:20:22,400 --> 00:20:24,879
Speaker 1: I was like, oh, I'm interested. I picked it up immediately.

485
00:20:25,240 --> 00:20:26,800
Speaker 1: It is quite as we know for.

486
00:20:26,840 --> 00:20:29,119
Speaker 2: A lot of these modified products, they are going to

487
00:20:29,160 --> 00:20:31,400
Speaker 2: be expensive. Right, So it's seven dollars for a two

488
00:20:31,440 --> 00:20:33,800
Speaker 2: hundred gram bag, which is it's not cheap put it

489
00:20:33,840 --> 00:20:34,160
Speaker 2: that way.

490
00:20:34,240 --> 00:20:37,920
Speaker 3: But that's all cheese though, But cheese is expensive anyway.

491
00:20:37,680 --> 00:20:39,240
Speaker 1: But two hundred grams is quite small.

492
00:20:39,720 --> 00:20:42,760
Speaker 3: Yeah, it's still like that's still five dollars. They're only

493
00:20:42,760 --> 00:20:45,560
Speaker 3: four fifty five, so they're not that cheap anyway, Like

494
00:20:45,600 --> 00:20:48,920
Speaker 3: it's more, but it's yeah, like cheese is expensive, man.

495
00:20:48,840 --> 00:20:51,480
Speaker 1: Yeah, it's expensive, but this is you know, next level expensive.

496
00:20:51,560 --> 00:20:54,240
Speaker 2: But if you are somebody with very tight nutritionals or

497
00:20:54,280 --> 00:20:56,040
Speaker 2: the goal is fat loss, or you're just trying to

498
00:20:56,040 --> 00:20:59,359
Speaker 2: really maximize every mouthful, potentially could be a good option.

499
00:20:59,400 --> 00:21:01,400
Speaker 2: So it does come from the UK. It's called Eat

500
00:21:01,600 --> 00:21:05,000
Speaker 2: Lean Shredded Cheese. Two hundred gram bag retails at wool

501
00:21:05,000 --> 00:21:08,640
Speaker 2: West four seven dollars and the ingredients are cheese.

502
00:21:08,880 --> 00:21:09,959
Speaker 1: That's it, one ingredient.

503
00:21:10,040 --> 00:21:13,760
Speaker 2: Cheese made up of milk, salt, starter culture and non

504
00:21:13,840 --> 00:21:17,680
Speaker 2: animal enzymes. So how does cheese become lower in calorie,

505
00:21:17,800 --> 00:21:21,520
Speaker 2: higher in protein and so low in fat and saturated fat,

506
00:21:21,760 --> 00:21:24,080
Speaker 2: so per serving it is one hundred and seventy seven

507
00:21:24,119 --> 00:21:27,840
Speaker 2: killer duels, so it's about forty two calories per serve,

508
00:21:27,960 --> 00:21:31,640
Speaker 2: only nine point two grams of protein, and teas typically

509
00:21:31,680 --> 00:21:33,640
Speaker 2: does have a good amount of protein in there.

510
00:21:33,640 --> 00:21:35,879
Speaker 3: About five grams per serve normally.

511
00:21:35,840 --> 00:21:39,160
Speaker 2: Yeah, about five, so it's almost nearly double the protein

512
00:21:39,240 --> 00:21:43,280
Speaker 2: compared to just normal normal cheddar cheese. Zero points seven

513
00:21:43,320 --> 00:21:47,639
Speaker 2: grams of fat, incredibly low, like cheese is predominantly fat,

514
00:21:47,760 --> 00:21:51,199
Speaker 2: with only point three of that being saturated fat, like

515
00:21:51,240 --> 00:21:52,000
Speaker 2: almost unheard of.

516
00:21:52,040 --> 00:21:53,520
Speaker 1: Sousio's like, is this a typo?

517
00:21:54,080 --> 00:21:57,520
Speaker 2: Carbohydrate is zero point one so minimal carbohydrate as we

518
00:21:57,520 --> 00:22:00,400
Speaker 2: would expect in cheese. Zero point one grams of sugar expected,

519
00:22:00,520 --> 00:22:02,800
Speaker 2: zerograms of fiber expected. There's not going to be any

520
00:22:02,800 --> 00:22:06,240
Speaker 2: fiber or carbohydrates in something like cheese, so zerograms of

521
00:22:06,280 --> 00:22:09,359
Speaker 2: dietary fiber, which is expected. We wouldn't really expect sugar

522
00:22:09,440 --> 00:22:11,400
Speaker 2: or fiber in cheese. And then one hundred and ninety

523
00:22:11,400 --> 00:22:14,280
Speaker 2: eight milligrams of sodiums about two hundred milligrams of sodium,

524
00:22:14,280 --> 00:22:16,760
Speaker 2: which again is expected. You know, we do find salt

525
00:22:16,800 --> 00:22:20,120
Speaker 2: in cheeses. So I've gone to the eat lean website

526
00:22:20,320 --> 00:22:22,520
Speaker 2: and it says that the eat lean cheese is created

527
00:22:22,520 --> 00:22:26,639
Speaker 2: by three generations of cheesemakers basically somewhere in Britain. So

528
00:22:26,920 --> 00:22:29,000
Speaker 2: how do they do it, Susie, I was like, tell

529
00:22:29,040 --> 00:22:31,080
Speaker 2: me more, So they said, eat lean cheese is made

530
00:22:31,119 --> 00:22:33,919
Speaker 2: of two simple ingredients, British cow's milk and a pinch

531
00:22:33,960 --> 00:22:38,040
Speaker 2: of salt. The magic comes simply from our manufacturing process

532
00:22:38,400 --> 00:22:41,400
Speaker 2: which reduces the fat content in the cheese and enables

533
00:22:41,400 --> 00:22:42,960
Speaker 2: the protein to naturally build.

534
00:22:43,280 --> 00:22:44,399
Speaker 1: And that is all they've given us.

535
00:22:44,440 --> 00:22:47,080
Speaker 2: So obviously they're keeping their secrets very close to their chest,

536
00:22:47,280 --> 00:22:50,920
Speaker 2: but they've somehow figured out a manufacturing process to essentially

537
00:22:50,960 --> 00:22:53,720
Speaker 2: remove the bulk of the fat from it and boost

538
00:22:53,800 --> 00:22:56,120
Speaker 2: the protein. So almost like how they do the high

539
00:22:56,119 --> 00:22:59,760
Speaker 2: protein yogurts. They triple strain them, which takes the majority

540
00:22:59,800 --> 00:23:02,480
Speaker 2: of the fat content out and leaves the protein there.

541
00:23:02,640 --> 00:23:04,320
Speaker 2: So I think that they've sort of done this in

542
00:23:04,359 --> 00:23:07,080
Speaker 2: a similar way to how they make higher protein yogurs.

543
00:23:07,320 --> 00:23:09,800
Speaker 2: So yeah, I just thought it was a really great

544
00:23:09,920 --> 00:23:12,479
Speaker 2: interesting product for those I wouldn't say that I wouldn't

545
00:23:12,480 --> 00:23:14,399
Speaker 2: give this to the majority of my clients only if

546
00:23:14,400 --> 00:23:17,440
Speaker 2: they had really tight nutritionals, if they love cheese, and

547
00:23:17,480 --> 00:23:19,800
Speaker 2: they were using it quite regularly and obviously if they

548
00:23:19,800 --> 00:23:22,560
Speaker 2: had the budget to sort of pay for a more

549
00:23:22,600 --> 00:23:25,800
Speaker 2: expensive product. But they do also do a lactose free

550
00:23:25,880 --> 00:23:28,560
Speaker 2: variety as well. I think this one is low lactose anyway,

551
00:23:28,600 --> 00:23:31,040
Speaker 2: because it is sort of so strained and there is

552
00:23:31,040 --> 00:23:33,800
Speaker 2: a very minimal carbohydrate in their hard cheese is typically

553
00:23:33,880 --> 00:23:36,960
Speaker 2: very low lactose regardless anyway, So I just thought it

554
00:23:37,000 --> 00:23:40,080
Speaker 2: was a very interesting product and I was quite surprised,

555
00:23:40,119 --> 00:23:42,000
Speaker 2: and I was like, I need to learn more, because

556
00:23:42,040 --> 00:23:43,240
Speaker 2: I was like, how do they get it that lead?

557
00:23:43,320 --> 00:23:44,840
Speaker 2: How do they get it so high in protein and

558
00:23:44,880 --> 00:23:45,720
Speaker 2: so low in fat?

559
00:23:45,760 --> 00:23:48,399
Speaker 3: Being a cheese, Well, I don't understand how it's going

560
00:23:48,480 --> 00:23:53,280
Speaker 3: to melt because cheese requires fat for that consistency. Like

561
00:23:53,320 --> 00:23:55,960
Speaker 3: to me, it would be a very hard kind of product,

562
00:23:56,480 --> 00:24:01,320
Speaker 3: similar to pure protein in a way. That's I can't

563
00:24:01,320 --> 00:24:04,400
Speaker 3: see how it would melt on food. So it's interesting.

564
00:24:04,440 --> 00:24:06,479
Speaker 3: I'm not saying it's not right. I'm sure it is,

565
00:24:06,520 --> 00:24:08,520
Speaker 3: but it doesn't make a lot of sense nutritionally for me.

566
00:24:08,560 --> 00:24:11,240
Speaker 3: Because you remember back when they had ninety seven percent

567
00:24:11,320 --> 00:24:13,960
Speaker 3: that free cheese slices, what they were like, they were

568
00:24:14,040 --> 00:24:18,480
Speaker 3: very plastic y. They didn't have that malleability, that texture,

569
00:24:18,960 --> 00:24:21,840
Speaker 3: So let us know if you've tried it. It's certainly interesting.

570
00:24:21,960 --> 00:24:24,760
Speaker 3: It's certainly low fat, which it's very hard to find

571
00:24:24,800 --> 00:24:27,520
Speaker 3: a low fat cheese apart from cottage cheese, and I

572
00:24:27,680 --> 00:24:30,480
Speaker 3: just am interested whether it actually functionally would work in

573
00:24:30,560 --> 00:24:33,160
Speaker 3: terms of melting and things that we often need cheese for.

574
00:24:33,680 --> 00:24:35,600
Speaker 3: So yeah, just interesting you would have seen it, but yeah,

575
00:24:35,680 --> 00:24:37,440
Speaker 3: let us know your thoughts if you try it. Will

576
00:24:37,440 --> 00:24:40,280
Speaker 3: be very interested to hear. And that brings us to

577
00:24:40,440 --> 00:24:42,520
Speaker 3: our listener question, which is actually more of a case

578
00:24:42,520 --> 00:24:44,800
Speaker 3: study of mine of a client, a couple of clients

579
00:24:44,800 --> 00:24:46,880
Speaker 3: actually recently, because back in the day when I saw

580
00:24:47,000 --> 00:24:49,040
Speaker 3: clients for a lot of different conditions. Now I just

581
00:24:49,080 --> 00:24:51,680
Speaker 3: tend to focus on longer term weight loss with those

582
00:24:51,680 --> 00:24:54,880
Speaker 3: with hormonal conditions, which I enjoy working with people over

583
00:24:54,880 --> 00:24:57,639
Speaker 3: a longer period. But I used to have quite a

584
00:24:57,680 --> 00:25:01,680
Speaker 3: few people referred to me from a doctor for hyper glycemia. Now,

585
00:25:01,920 --> 00:25:05,680
Speaker 3: hyperglycemia is a situation in which your glucose in sometimes

586
00:25:05,720 --> 00:25:08,480
Speaker 3: insulin regulation is not working optimally. Now it can be

587
00:25:08,560 --> 00:25:11,359
Speaker 3: linked to insulin resistance, but it can also just be

588
00:25:11,480 --> 00:25:14,240
Speaker 3: there on its own. In isolation, so you may have

589
00:25:14,320 --> 00:25:17,640
Speaker 3: no weight issues but also be prone to hyperglycemia, which

590
00:25:17,720 --> 00:25:19,840
Speaker 3: is where after you eat, all of a sudden, you

591
00:25:19,880 --> 00:25:22,080
Speaker 3: get the shakes and your blood glucose levels drops and

592
00:25:22,080 --> 00:25:25,439
Speaker 3: you really feel quite unwell. I've had two situations with

593
00:25:25,520 --> 00:25:28,000
Speaker 3: two different clients in the last few weeks. One client

594
00:25:28,240 --> 00:25:30,879
Speaker 3: is on a weight loss journey and is prone to

595
00:25:30,920 --> 00:25:35,000
Speaker 3: hyperglycemia's secondary to insulin resistance, and the reason that I

596
00:25:35,080 --> 00:25:37,280
Speaker 3: picked up that was happening for her is that she

597
00:25:37,320 --> 00:25:41,080
Speaker 3: would super protein load her meal. So, for example, rather

598
00:25:41,160 --> 00:25:44,760
Speaker 3: than having a regular whole grain wrap and say a

599
00:25:44,800 --> 00:25:48,439
Speaker 3: protein yogurt as a filling snack, she would have a

600
00:25:48,520 --> 00:25:50,919
Speaker 3: high protein wrap and the high protein yogurt. So the

601
00:25:50,920 --> 00:25:54,359
Speaker 3: carbohydrate was so low when her body processed that about

602
00:25:54,400 --> 00:25:56,400
Speaker 3: an half an hour an hour after eating, her sugar

603
00:25:56,440 --> 00:25:58,280
Speaker 3: would drop and she'd feel quite unwell and then need

604
00:25:58,320 --> 00:26:00,720
Speaker 3: to eat again. So we were easily able to correct

605
00:26:00,760 --> 00:26:02,760
Speaker 3: that because I just reminded her that whilst we were

606
00:26:02,920 --> 00:26:06,679
Speaker 3: reducing her carbohydrate intake, she still needed even amounts of

607
00:26:06,680 --> 00:26:09,760
Speaker 3: twenty to thirty grams per melance snack to avoid going low.

608
00:26:10,359 --> 00:26:13,040
Speaker 3: But then my other client, who is losing sort of

609
00:26:13,119 --> 00:26:15,280
Speaker 3: less weight, sort of focused on a five to ten

610
00:26:15,400 --> 00:26:19,240
Speaker 3: kilo loss. She absolutely suffers from hyperglycemia, and I really

611
00:26:19,320 --> 00:26:21,960
Speaker 3: need to feed her quite regularly. If she goes for

612
00:26:22,000 --> 00:26:24,920
Speaker 3: longer than about three hours, she really gets shaky and

613
00:26:24,960 --> 00:26:27,560
Speaker 3: it's a very uncomfortable feeling where you suddenly need to

614
00:26:27,600 --> 00:26:30,119
Speaker 3: sort of eat a lot of quick acting carbohydrate to

615
00:26:30,160 --> 00:26:32,199
Speaker 3: feel well again. So we just really need to be

616
00:26:32,320 --> 00:26:34,960
Speaker 3: on her planning. So she's got balanced meals with her,

617
00:26:35,320 --> 00:26:38,240
Speaker 3: because again she's feeling a bit shaky after breakfast and

618
00:26:38,240 --> 00:26:40,399
Speaker 3: grabs a protein bar that's not going to give her

619
00:26:40,480 --> 00:26:43,400
Speaker 3: enough carbohydrates. We have to be quite specific on the amounts,

620
00:26:43,720 --> 00:26:46,280
Speaker 3: so it is real issue. Now, there's some theory around

621
00:26:46,320 --> 00:26:50,560
Speaker 3: low chromium intake can exacerbate hyperglycemia in those who are susceptible.

622
00:26:51,040 --> 00:26:53,880
Speaker 3: So chromium can be found in foods like nuts and

623
00:26:54,000 --> 00:26:56,400
Speaker 3: cocoa powder, so that can be quite a good way,

624
00:26:56,440 --> 00:26:58,919
Speaker 3: even milo as a way to tick the box on

625
00:26:58,960 --> 00:27:02,119
Speaker 3: that key nutrient. Chocolate is another one, but yeah, I

626
00:27:02,160 --> 00:27:04,000
Speaker 3: just thought it relevant. If you do notice that you

627
00:27:04,040 --> 00:27:06,480
Speaker 3: get shaky in between meals and you don't have a

628
00:27:06,520 --> 00:27:09,320
Speaker 3: weight issue, you've really got to pay attention to eating

629
00:27:09,400 --> 00:27:13,480
Speaker 3: balance amount of good quality carbohydrate and protein regularly every

630
00:27:13,560 --> 00:27:17,000
Speaker 3: three probably three hours to make sure that you don't

631
00:27:17,040 --> 00:27:19,320
Speaker 3: potentially go low. And if you have too much protein

632
00:27:19,359 --> 00:27:22,200
Speaker 3: and enough carbohydrate. So for example, you grab a protein

633
00:27:22,280 --> 00:27:25,560
Speaker 3: yogurt and berries, there's not very much carbohydrate in that,

634
00:27:25,600 --> 00:27:27,720
Speaker 3: so you probably better to have a banana. So just

635
00:27:27,760 --> 00:27:30,240
Speaker 3: be really mindful of your macro ratios if you're someone

636
00:27:30,240 --> 00:27:32,960
Speaker 3: prone to hyperglycemia, because you end up overeating all the

637
00:27:33,000 --> 00:27:36,760
Speaker 3: time when really it's easily able to be balanced with

638
00:27:36,840 --> 00:27:39,399
Speaker 3: the right diet. Now for that a person who is

639
00:27:39,440 --> 00:27:42,439
Speaker 3: listening who has that situation and who is overweight, I

640
00:27:42,440 --> 00:27:44,960
Speaker 3: would encourage you strongly to go to the GP and

641
00:27:45,000 --> 00:27:47,600
Speaker 3: ask for a gludcose tolerance test with insulin, because you've

642
00:27:47,600 --> 00:27:49,879
Speaker 3: probably got severe insulin resistance and it needs to be

643
00:27:49,920 --> 00:27:53,000
Speaker 3: medically managed to help even out those gludcose levels, because

644
00:27:53,080 --> 00:27:56,320
Speaker 3: until you get the underlying insulin action improved, you'll continue

645
00:27:56,320 --> 00:27:59,360
Speaker 3: to be prone to hyperglycemia and then overeating. So that's

646
00:27:59,359 --> 00:28:01,520
Speaker 3: another sign you might need a glucose tolerance test to

647
00:28:01,520 --> 00:28:04,120
Speaker 3: actually see what's going on. And sometimes you see really

648
00:28:04,200 --> 00:28:06,359
Speaker 3: quirky things where people are peaking at one hour and

649
00:28:06,400 --> 00:28:08,679
Speaker 3: then go really low on too, So that is a

650
00:28:08,680 --> 00:28:11,520
Speaker 3: clinical situation that you want managed with the right mix

651
00:28:11,560 --> 00:28:14,320
Speaker 3: of diet and medication for those who maybe are overweight

652
00:28:14,359 --> 00:28:16,280
Speaker 3: and noticing that experience more frequently.

653
00:28:17,000 --> 00:28:20,679
Speaker 2: And there's also another condition, rebound hypoglycemia, which I've actually

654
00:28:20,680 --> 00:28:22,520
Speaker 2: had a couple of clients have in the past over

655
00:28:22,560 --> 00:28:25,000
Speaker 2: the years that i've been, you know, as a dietitian,

656
00:28:25,119 --> 00:28:27,040
Speaker 2: and I don't know specialize in this area at all,

657
00:28:27,080 --> 00:28:28,879
Speaker 2: but it's just come hand in hand with the clients

658
00:28:28,960 --> 00:28:30,320
Speaker 2: I've been working with them.

659
00:28:30,160 --> 00:28:30,879
Speaker 1: For other issues.

660
00:28:30,960 --> 00:28:35,160
Speaker 2: So rebound hypoglycemia is where you have this massive blood

661
00:28:35,160 --> 00:28:37,760
Speaker 2: sugar drop quite a few hours after a meal, like

662
00:28:37,880 --> 00:28:40,280
Speaker 2: generally about three to four hours after eating a meal,

663
00:28:40,440 --> 00:28:42,240
Speaker 2: and the large symptom of that is that you just

664
00:28:42,280 --> 00:28:45,040
Speaker 2: feel super shaky and you just feel really quite weak

665
00:28:45,080 --> 00:28:48,000
Speaker 2: and lightheaded. So it essentially is your body makes too

666
00:28:48,040 --> 00:28:50,920
Speaker 2: much insulin and if you have a large carb heavy meal.

667
00:28:51,160 --> 00:28:53,520
Speaker 2: So this is the opposite spectrum to what Susie's saying,

668
00:28:53,520 --> 00:28:56,360
Speaker 2: where instead of having too low carbohydrate, you have too

669
00:28:56,440 --> 00:28:59,240
Speaker 2: much carbohydrate in a meal and then your body produces

670
00:28:59,280 --> 00:29:01,520
Speaker 2: a lot of insulin and it sort of uptakes that

671
00:29:01,600 --> 00:29:02,000
Speaker 2: and then.

672
00:29:02,080 --> 00:29:04,200
Speaker 1: Your blood sugar levels drop really rapidly.

673
00:29:04,360 --> 00:29:06,280
Speaker 2: It doesn't happen straight away, so it's not like you

674
00:29:06,280 --> 00:29:08,880
Speaker 2: have this huge meal of pasta and immediately you feel

675
00:29:08,920 --> 00:29:11,800
Speaker 2: sick and shaky. It often happens hours later, which is

676
00:29:11,840 --> 00:29:13,880
Speaker 2: why it's quite hard to diagnose and a lot of

677
00:29:13,880 --> 00:29:16,280
Speaker 2: people aren't quite sure what's happening there.

678
00:29:16,440 --> 00:29:18,000
Speaker 1: So you can definitely.

679
00:29:17,600 --> 00:29:19,440
Speaker 2: Get some blood tests to make sure of this and

680
00:29:19,720 --> 00:29:22,360
Speaker 2: that you know, the doctor will monitor your blood sugar levels.

681
00:29:22,360 --> 00:29:24,040
Speaker 2: But it is something that if you do feel like

682
00:29:24,120 --> 00:29:26,640
Speaker 2: every time you eat out and you have quite a large,

683
00:29:26,720 --> 00:29:30,120
Speaker 2: carb heavy meal, whether it's a lot of pasta, garlic bread, pizza,

684
00:29:30,520 --> 00:29:32,600
Speaker 2: even just a couple of slices of toast or a big,

685
00:29:32,640 --> 00:29:35,560
Speaker 2: you know, sugary breakfast cereal with milk and fruit in

686
00:29:35,600 --> 00:29:37,440
Speaker 2: the morning, and then a few hours later you feel

687
00:29:37,520 --> 00:29:40,400
Speaker 2: quite weak and shaky. That's definitely something to be following

688
00:29:40,480 --> 00:29:43,160
Speaker 2: up with your doctor about and they're not exactly sure

689
00:29:43,240 --> 00:29:45,440
Speaker 2: why this happens, but yeah, there are quite a few

690
00:29:45,440 --> 00:29:47,440
Speaker 2: things you can do to manage that from a nutrition

691
00:29:47,720 --> 00:29:50,240
Speaker 2: and a lifestyle perspective as well, So definitely something you'd

692
00:29:50,280 --> 00:29:53,800
Speaker 2: want to follow up with your GP about, all right,

693
00:29:53,840 --> 00:29:55,720
Speaker 2: Susie brings us to the end of another episode of

694
00:29:55,720 --> 00:29:58,320
Speaker 2: The Nutrition Couch And if you know that your diet

695
00:29:58,360 --> 00:30:00,680
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696
00:30:00,760 --> 00:30:05,360
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697
00:30:05,400 --> 00:30:07,400
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698
00:30:07,400 --> 00:30:11,400
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699
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Speaker 1: Hot chocolates to market in just a few weeks.

700
00:30:13,600 --> 00:30:15,400
Speaker 2: We are going to do a very exciting pre launch

701
00:30:15,480 --> 00:30:17,960
Speaker 2: of that, so keep an eye on our social media

702
00:30:18,080 --> 00:30:21,240
Speaker 2: pages and you Suki Couches at the Nutrition Couch podcast

703
00:30:21,280 --> 00:30:24,719
Speaker 2: with some underscores in between on Instagram, and Susie's Susie

704
00:30:24,720 --> 00:30:28,240
Speaker 2: Burrow Dietitian and I am at the Fitness Dietitian on Instagram.

705
00:30:28,240 --> 00:30:30,360
Speaker 2: If you keep an eye on our social pages, we

706
00:30:30,400 --> 00:30:33,000
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707
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Speaker 2: got a functional sleep blend and a functional beauty blend

708
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Speaker 2: of hot chocolate's coming to market very soon. So thank

709
00:30:38,720 --> 00:30:40,720
Speaker 2: you for your support and we'll catch you in next

710
00:30:40,760 --> 00:30:41,520
Speaker 2: week's episode.

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00:30:41,680 --> 00:30:45,960
Speaker 3: Have a great week,