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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.

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Speaker 1: On today's episode of.

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Speaker 2: The Nutrition Couch, we chat all things dinner time and

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

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Speaker 1: Hi, I'm Leanne Wood and I'm Sissy Burrow, and together.

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Speaker 2: We bring you The Nutrition Couch, the weekly podcast that

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Speaker 2: keeps you up to date on everything that you need

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Speaker 2: to know in the world of nutrition. As well as

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Speaker 2: our dinner chat. Today we talk about foods that we

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Speaker 2: would never feed our kids. We have a new lighter,

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Speaker 2: higher protein cheese option for you to share from the supermarkets.

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

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Speaker 2: It is all about hyperglycemia, so low blood sugar levels

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

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Speaker 2: kick us up today, Susie, you had something there you

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Speaker 2: wanted to chit chat 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. Tab acolonoscopy and then

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Speaker 3: I 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 gashoventorologist 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 unless you go. So the

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Speaker 2: backstory to this is back when I was quite young,

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

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Speaker 2: when I had a lot of issues with my gut.

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Speaker 2: I had, you know, but really bad bali belly, and

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Speaker 2: when I was eighteen and my gut was just kind

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Speaker 2: of never the same, I had got diagnosed with IBS.

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Speaker 2: But this was sort of spurred my interest in the

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Speaker 2: whole gut health field and why I've sort of ended

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Speaker 2: up specializing in gut health because I'm so interested in it.

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Speaker 2: But post that kind of nearly you know, five to

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Speaker 2: ten years of really bad gut symptoms, I went down

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Speaker 2: the path of you know, basically having all the blood

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Speaker 2: tests and wanting to see the doctor and went into

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Speaker 2: the gashoenterrologists and I had to have an endoscopy and

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Speaker 2: a colonosquy back there, and to rule out things such

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Speaker 2: as Celiac disease, inflammatu Tobouer disease, and anything you know,

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Speaker 2: a lot nasty, even things like bowcats they want to

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Speaker 2: screen for. So I had quite a lot of symptoms

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Speaker 2: back then. My gut is pretty much all good now.

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Speaker 2: But post that initial one about ten years ago, they

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Speaker 2: found a couple of polyps. I think they found three

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Speaker 2: or four in the initial one, and then they said, right,

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Speaker 2: we're just going to put you on the screening list

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Speaker 2: 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 inflamatory bower 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: gas Fiondorela 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 backstrought of 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 suit 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 totalking about it

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

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

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

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Speaker 3: go aland they'll be zero polyps. I think that's a

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Speaker 3: sign of nutritional success.

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Speaker 1: I'm due to go.

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

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

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

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

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

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

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

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Speaker 3: onto it nice and early. So thanks for that, Leanne.

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Speaker 3: We'll look forward to a zero polyp update in a

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Speaker 3: year's time.

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Speaker 2: Alright, Well, talking about today, what am I doing well,

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Speaker 2: dud well? Yes, we found quite a clickbaity headline for

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Speaker 2: you all today. It says five foods you should never

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Speaker 2: feed your kids, and Susy and I don't love these

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Speaker 2: clickbaity headlines, like there's nothing you should never I mean

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Speaker 2: besides alcohol, right, probably feed your kids.

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Speaker 1: But it's all things in moderation. But there are no Softrictking.

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Speaker 2: There are some things that we definitely want to as

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Speaker 2: a whole steer largely clear away from. And these are

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Speaker 2: things that you would routinely be giving your children quite often.

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Speaker 2: And this article it's you know, I tend to agree

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Speaker 2: with most of it in the article. So the five foods,

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Speaker 2: and we'll talk through them in a second. I basically

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

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Speaker 2: So the reason that this article was written, and I

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Speaker 2: think it was, was it a dietician who they interviewed

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Speaker 2: for the article, And of course it's a click baby headline,

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Speaker 2: a research, a research, and basically the coconut oil is

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Speaker 2: is you know, it's a huge marketing thing. A lot

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Speaker 2: of people will say, you know, taut a whole heap

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Speaker 2: of you know, nutritional claims about it, but at the

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Speaker 2: end of the day, it is still a very high

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Speaker 2: saturated fat. Is it as quote unquote bad as the

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Speaker 2: saturated fat that you're getting on you know, meats and

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

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Speaker 2: the saturated fat in coconut behaves is a little bit different.

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Speaker 2: But it's something that I wouldn't be feeding my kid

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Speaker 2: coconut oil over something like extravert an olive oil. Absolutely not,

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Speaker 2: or it wouldn't be using it as a base of

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Speaker 2: you know, fat in my child's diet because it doesn't

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Speaker 2: really provide any positive nutrition sources. Now, almond milk was

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Speaker 2: the second one, and I tend to agree here and

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Speaker 2: Susie and I have talked I would say extensively about

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Speaker 2: almond milk on the podcast. It is not an appropriate

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Speaker 2: milk substitution for a baby or a toddler, or a

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Speaker 2: small child. If it's an older child and their preference

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Speaker 2: is almond milk, fine, cool, that's cool, but not for

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Speaker 2: small children because almond milk is essentially made from grinding

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Speaker 2: up almonds and mixing it with water. If you read

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Speaker 2: the label of almond milk, it's essentially like ninety to

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Speaker 2: ninety five percent water and about three 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 me 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.

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Speaker 1: Tillie still has breast milk because she's.

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Speaker 2: Only two, but a large part of their diet is

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Speaker 2: made up from the fat and the other nutrients that

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Speaker 2: whole milk provides, So almond milk is not a nutritional

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Speaker 2: substitute for whole cow's milk. If you didn't want to

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Speaker 2: feed your child cow's milk, you should absolutely go for

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Speaker 2: a soy milk is probably the next best nutritionally balanced

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Speaker 2: option because almond milk is just too low calorie and

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Speaker 2: a lot of the formulas or brands on the market

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Speaker 2: also sweetened, so they put added sugar in there as well,

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Speaker 2: and we just don't want to be giving our children

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Speaker 2: added sugar and really low calorie, low nutrient types of milk.

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Speaker 2: So that's the reason that we don't recommend almond milk

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Speaker 2: for infants, children, babies, small children. And then it would

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Speaker 2: be a case by case basis. I think if you

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Speaker 2: had sort of like an older child, but nutritionally is

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Speaker 2: just not a complete source of nutrition like whole milk

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Speaker 2: or like full cream milk is.

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Speaker 1: Now the next one on lists is.

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Speaker 2: Butter, and again butter, like Cissy and I both give

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Speaker 2: our kids butter, Like MEA loves butter on toast, like

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Speaker 2: sometimes you literally David was make a butter on toast.

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Speaker 2: But at the same time we give her that really nice, dense,

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Speaker 2: whole green toast and it is what it is, like

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

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

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

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Speaker 2: as well. Sometimes you'll have cottage cheese, sometimes you'll have

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Speaker 2: a bit of cream cheese.

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Speaker 1: I just see it very clear.

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Speaker 2: From the things like their jams and then netalas, because

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

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Speaker 2: into a very small child's diet, and Mia has quite

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

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

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

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

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Speaker 2: a 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 know 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 1: I don't see an issue with that.

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Speaker 2: But if that's the spread that you're giving your child,

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Speaker 2: and it's butter on white bread with like jam or honey,

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Speaker 2: then that's where I would probably have a little bit

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Speaker 2: more of an issue with it, if that's creeping into

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Speaker 2: your kid's diet quite regularly. Second last one, I should

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Speaker 2: say number four and let Susie is low fat yogurt.

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Speaker 2: And again there's nothing wrong with yogurt, but for small children,

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Speaker 2: fat makes up a huge component of their diet. They

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

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

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

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

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

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

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Speaker 2: the 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.

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Speaker 1: I'm not really sure why.

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Speaker 2: Maybe it's a tasting, maybe it's a calorie calorie load

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Speaker 2: thing like, I don't really think we need to add

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Speaker 2: added cream into children's yogurt, but it is what it is.

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Speaker 2: And even that their full cream yogurts with the added

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Speaker 2: cream is a better option nutritionally than low fat yogurt

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Speaker 2: for small children.

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Speaker 1: And then the last one.

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Speaker 2: Is white bread, so it's just heavily, heavily refined. I

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

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Speaker 2: dense bread, but it really does start from as little

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Speaker 2: as you can, just giving them, introducing that dense, grainy

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Speaker 2: bread from as early as possible into their diets so

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Speaker 2: that they just see that as something 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, oh, 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 don't.

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Speaker 2: Give a white bread, and she's just not familiar with

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

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Speaker 2: 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.

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Speaker 1: But it is what it is.

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Speaker 2: If you have super fossy children, then you might be

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Speaker 2: looking to maximize the toppings that you put on that

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Speaker 2: bread to make it that little bit more nutritionally dense.

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Speaker 2: But we do love seeing those visible whole grains in

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Speaker 2: the bread. A from a fiber perspective, but also be

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Speaker 2: from a more whole food and nutrient dense perspective as well.

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Speaker 2: What do you think about this list? Are you in

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Speaker 2: a 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: about 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 benzo eate preserve and

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Speaker 3: then 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 DIESI

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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.

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Speaker 1: We've spoken in the part about.

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

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

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

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Speaker 3: 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 conducive 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 top up, even at four or five, even

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

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

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Speaker 3: nine o'clock at night, I would certainly want 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 hundred and

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

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

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

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

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

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

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

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

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

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

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

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Speaker 3: delaying that kind of hunger through the day. So just

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

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

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

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Speaker 3: 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 there 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, I.

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Speaker 2: Mean, and this is mostly for people who are wanting

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

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Speaker 2: issues with blood sugar regulation control.

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Speaker 1: If you are perfectly.

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Speaker 2: Fine and healthy, then I don't really see much wrong

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Speaker 2: 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 sae 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.

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Speaker 1: So ideally I like.

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Speaker 2: My clients eating around kind of six thirty seven pm

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

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Speaker 2: thirty ten o'clock.

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Speaker 1: The one I guess issue.

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

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

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Speaker 2: like social netball or social hockey, and sometimes those games

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Speaker 2: they're just not great. Like the game might be at

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

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

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

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Speaker 2: tackle center, like that position where they just do a

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Speaker 2: ton of running, and she's like, I can't eat within

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Speaker 2: two hours of the game.

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Speaker 1: She's like, I honestly feel sick. Because I have to

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Speaker 1: run so much.

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Speaker 2: Like she was running for a good hour straight, barely

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Speaker 2: getting a break, and she was exhausted afterwards, so we

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Speaker 2: needed to fuel her really well. Plus she had a

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Speaker 2: goal of fat loss. And then also she was waking

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Speaker 2: up quite early in the morning the next morning to

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Speaker 2: go to work, so we actually had to lit her

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Speaker 2: dinner up and give her you know, a substantial almost

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

434
00:18:12,119 --> 00:18:14,520
Speaker 2: But the time she'd finish the game, showered, you know,

435
00:18:14,600 --> 00:18:17,560
Speaker 2: talk to her teammates, driven home, got home, and you know,

436
00:18:17,800 --> 00:18:19,359
Speaker 2: got ready to have the rest of her dinner, it

437
00:18:19,400 --> 00:18:21,639
Speaker 2: was sort of like eight thirty nine o'clock or sometimes

438
00:18:21,720 --> 00:18:23,960
Speaker 2: even a little bit later. But then we'd still want

439
00:18:23,960 --> 00:18:26,000
Speaker 2: to give her a little bit of protein and top

440
00:18:26,000 --> 00:18:27,320
Speaker 2: her up with a bit of carps to kind of

441
00:18:27,400 --> 00:18:30,480
Speaker 2: refuel and replenish after that game as well. So sometimes

442
00:18:30,520 --> 00:18:33,639
Speaker 2: splitting a larger meal can be quite helpful, but leaving

443
00:18:33,680 --> 00:18:36,200
Speaker 2: the lighter part of it for after dinner and other

444
00:18:36,240 --> 00:18:38,159
Speaker 2: times we would give her more of like we'd give

445
00:18:38,160 --> 00:18:40,400
Speaker 2: her lunch around sort of middaysh and then we'd give

446
00:18:40,400 --> 00:18:43,359
Speaker 2: her dinner essentially around four pm, where she would have

447
00:18:43,359 --> 00:18:45,879
Speaker 2: a substantial meal. It might be some shepherd's pie or

448
00:18:45,880 --> 00:18:48,400
Speaker 2: a stir fry with noodles and chicken or something like that,

449
00:18:48,640 --> 00:18:50,400
Speaker 2: and then she'd go and she'd play the game, and

450
00:18:50,440 --> 00:18:52,840
Speaker 2: then post the game, she'd would do like a smoothie,

451
00:18:52,840 --> 00:18:54,640
Speaker 2: so it almost like a breakfast option when we'd use

452
00:18:54,800 --> 00:18:57,320
Speaker 2: protein powder, bit of milk, bit of fruit, and maybe

453
00:18:57,320 --> 00:18:59,480
Speaker 2: throw in some like nut butter or cheer seas for

454
00:18:59,480 --> 00:19:01,879
Speaker 2: a bit of health fat because smoothies tend to be

455
00:19:02,040 --> 00:19:04,560
Speaker 2: digested a bit quicker. And then she wasn't going to

456
00:19:04,600 --> 00:19:06,520
Speaker 2: bed with quite a heavy tummy, but we were still

457
00:19:06,560 --> 00:19:08,640
Speaker 2: able to get in a lot of those great nutrients

458
00:19:08,640 --> 00:19:11,399
Speaker 2: to help her refuel after a really big game, and

459
00:19:11,440 --> 00:19:13,359
Speaker 2: particularly in the summer months, like she would just be

460
00:19:13,480 --> 00:19:16,280
Speaker 2: dripping in sweat because she'd be playing centre or goal

461
00:19:16,320 --> 00:19:18,560
Speaker 2: attack and she'd be running around that entire time for

462
00:19:18,600 --> 00:19:20,680
Speaker 2: an hour, so we really wanted to get in some

463
00:19:20,760 --> 00:19:23,560
Speaker 2: fluid and hydration and then you know, things like berries

464
00:19:23,600 --> 00:19:25,960
Speaker 2: for antioxidants and a bit of protein powder to top

465
00:19:26,040 --> 00:19:28,560
Speaker 2: up her protein stores and some healthy vats as well

466
00:19:28,600 --> 00:19:31,760
Speaker 2: to help you know, with satiation, hormone control, that sort

467
00:19:31,800 --> 00:19:33,960
Speaker 2: of thing. So I think there's some smart things you

468
00:19:33,960 --> 00:19:36,880
Speaker 2: can do, particularly if you are exercising later at night,

469
00:19:37,200 --> 00:19:40,080
Speaker 2: but definitely you want to fuel well before that game,

470
00:19:40,119 --> 00:19:43,600
Speaker 2: but also refuel well after that game. So that's where

471
00:19:43,640 --> 00:19:46,240
Speaker 2: if you're having problems with I guess the timing of

472
00:19:46,280 --> 00:19:49,400
Speaker 2: your nutrients for dinner, booking an appointment with a dietitian

473
00:19:49,520 --> 00:19:51,560
Speaker 2: can be super helpful. And if you are, you know,

474
00:19:51,600 --> 00:19:54,760
Speaker 2: exercising or doing some movement around that time, potentially even

475
00:19:54,760 --> 00:19:57,480
Speaker 2: booking in with more of like a sports related dietitian

476
00:19:57,560 --> 00:19:58,840
Speaker 2: can be quite helpful as well.

477
00:19:59,800 --> 00:20:02,600
Speaker 1: Right, well, Leanne, you've found a super cheese I have,

478
00:20:02,800 --> 00:20:04,280
Speaker 1: and it's from the UK.

479
00:20:04,320 --> 00:20:06,320
Speaker 2: It's from Britain. But I was like looking at it

480
00:20:06,359 --> 00:20:07,600
Speaker 2: and I was like, how do they get it?

481
00:20:07,680 --> 00:20:10,480
Speaker 1: So, lean Ow, have you eaten it?

482
00:20:10,760 --> 00:20:10,800
Speaker 3: No?

483
00:20:10,960 --> 00:20:11,159
Speaker 2: Have it?

484
00:20:11,160 --> 00:20:12,200
Speaker 1: I haven't tried it.

485
00:20:12,200 --> 00:20:14,720
Speaker 3: It doesn't make any sense to me how those nutritionils

486
00:20:14,720 --> 00:20:15,520
Speaker 3: can hold true.

487
00:20:15,760 --> 00:20:17,480
Speaker 2: So I had to google it and I had to

488
00:20:17,480 --> 00:20:19,600
Speaker 2: go to the website. So the cheese is called Eat

489
00:20:19,800 --> 00:20:22,320
Speaker 2: Lean Shredded Cheese so good marketing.

490
00:20:22,359 --> 00:20:24,840
Speaker 1: I was like, oh, I'm interested. I picked it up immediately.

491
00:20:25,200 --> 00:20:27,080
Speaker 2: It is quite as we know for a lot of

492
00:20:27,119 --> 00:20:30,080
Speaker 2: these modified products that they are going to be expensive. Right,

493
00:20:30,119 --> 00:20:32,240
Speaker 2: So it's seven dollars for a two hundred gram bag,

494
00:20:32,280 --> 00:20:34,120
Speaker 2: which is it's not cheap put it that way.

495
00:20:34,200 --> 00:20:37,960
Speaker 3: But that's all cheese though, But cheese is expensive anyway.

496
00:20:37,680 --> 00:20:39,200
Speaker 1: But two hundred grams is quite small.

497
00:20:39,680 --> 00:20:42,680
Speaker 3: Yeah, it's still like that's still five dollars. They're only

498
00:20:42,760 --> 00:20:45,399
Speaker 3: four point fifty five, so they're not that cheap anyway,

499
00:20:45,480 --> 00:20:47,879
Speaker 3: Like it's more, but it's yeah.

500
00:20:47,520 --> 00:20:49,879
Speaker 2: Like cheese is expensive, man, Yeah it's expensive, but this is,

501
00:20:50,160 --> 00:20:52,920
Speaker 2: you know, next level expensive. But if you are somebody

502
00:20:52,960 --> 00:20:55,240
Speaker 2: with very tight nutritionals or the goal is fat loss,

503
00:20:55,280 --> 00:20:58,480
Speaker 2: or you're just trying to really maximize every mouthful, potentially

504
00:20:58,560 --> 00:20:59,320
Speaker 2: could be a good option.

505
00:20:59,400 --> 00:21:01,359
Speaker 1: So it does come in the UK. It's called Eat

506
00:21:01,560 --> 00:21:02,960
Speaker 1: Lean Shredded Cheese.

507
00:21:03,280 --> 00:21:06,640
Speaker 2: Two hundred gram bag retails at Wools four seven dollars and.

508
00:21:06,600 --> 00:21:09,879
Speaker 1: The ingredients are cheese, that's it, one ingredient.

509
00:21:10,000 --> 00:21:13,720
Speaker 2: Cheese made up of milk, salt, starter culture and non

510
00:21:13,800 --> 00:21:17,680
Speaker 2: animal enzymes. So how does cheese become lower in calorie,

511
00:21:17,760 --> 00:21:21,520
Speaker 2: higher in protein? And so low in fat and saturated fat.

512
00:21:21,720 --> 00:21:24,040
Speaker 2: So per serving it is one hundred and seventy seven

513
00:21:24,119 --> 00:21:27,800
Speaker 2: kilo duels, so it's about forty two calories per serve,

514
00:21:27,920 --> 00:21:31,640
Speaker 2: only nine point two grams of protein, and teas typically

515
00:21:31,640 --> 00:21:33,280
Speaker 2: does have a good amount of protein in.

516
00:21:33,240 --> 00:21:36,000
Speaker 3: There, about five grams per serve normally.

517
00:21:35,800 --> 00:21:39,120
Speaker 2: Yeah, about five, so it's almost nearly double the protein

518
00:21:39,240 --> 00:21:43,240
Speaker 2: compared to just normal normal cheddar cheese. Zero points seven

519
00:21:43,320 --> 00:21:47,600
Speaker 2: grams of fat, incredibly low, like cheese is predominantly fat,

520
00:21:47,720 --> 00:21:51,159
Speaker 2: with only point three of that being saturated fat, like

521
00:21:51,240 --> 00:21:54,840
Speaker 2: almost unheard of sousios like, is this a typo? Carbohydrate

522
00:21:54,880 --> 00:21:57,480
Speaker 2: is zero point one gram so minimal carbohydrate as we

523
00:21:57,520 --> 00:22:00,400
Speaker 2: would expect in cheese. Zero point one grams of sugar expected,

524
00:22:00,480 --> 00:22:02,800
Speaker 2: zerograms of fiber expected. There's not going to be any

525
00:22:02,800 --> 00:22:06,240
Speaker 2: fiber or carbohydrates in something like cheese, so zerograms of

526
00:22:06,240 --> 00:22:09,320
Speaker 2: dietary fiber, which is expected. We wouldn't really expect sugar

527
00:22:09,440 --> 00:22:11,360
Speaker 2: or fiber in cheese. And then one hundred and ninety

528
00:22:11,400 --> 00:22:14,240
Speaker 2: eight milligrams of sodiums about two hundred billigrams of sodium,

529
00:22:14,240 --> 00:22:16,760
Speaker 2: which again is expected. You know, we do find salt

530
00:22:16,800 --> 00:22:20,080
Speaker 2: in cheeses, so I've gone to the eat Lean website

531
00:22:20,280 --> 00:22:22,479
Speaker 2: and it says that the eat lean cheese is created

532
00:22:22,520 --> 00:22:26,640
Speaker 2: by three generations of cheesemakers basically somewhere in Britain. So

533
00:22:26,880 --> 00:22:29,000
Speaker 2: how do they do it, Susie, I was like, tell

534
00:22:29,040 --> 00:22:31,080
Speaker 2: me more? So they said, eat lean cheese is made

535
00:22:31,080 --> 00:22:33,879
Speaker 2: of two simple ingredients, British cow's milk and a pinch

536
00:22:33,960 --> 00:22:38,000
Speaker 2: of salt. The magic comes simply from our manufacturing process,

537
00:22:38,400 --> 00:22:41,360
Speaker 2: which reduces the fat content in the cheese and enables

538
00:22:41,359 --> 00:22:44,040
Speaker 2: the protein to naturally build. And that is all they've

539
00:22:44,040 --> 00:22:46,440
Speaker 2: given us. So obviously they're keeping their secrets very close

540
00:22:46,480 --> 00:22:49,280
Speaker 2: to their chest, but they've somehow figured out a manufacturing

541
00:22:49,320 --> 00:22:52,800
Speaker 2: process to essentially remove the bulk of the fat from

542
00:22:52,840 --> 00:22:55,480
Speaker 2: it and boost the protein. So almost like how they

543
00:22:55,520 --> 00:22:58,920
Speaker 2: do the high protein yogurts. They triple strain them, which

544
00:22:58,960 --> 00:23:01,520
Speaker 2: takes the majority of the fat content out and leaves

545
00:23:01,560 --> 00:23:03,760
Speaker 2: the protein there. So I think that they've sort of

546
00:23:03,800 --> 00:23:05,719
Speaker 2: done this in a similar way to how they make

547
00:23:05,840 --> 00:23:08,280
Speaker 2: higher protein yogurts. So yeah, I just thought it was

548
00:23:08,320 --> 00:23:11,920
Speaker 2: a really great interesting product for those I wouldn't say

549
00:23:11,920 --> 00:23:13,520
Speaker 2: that I wouldn't give this to the majority of my

550
00:23:13,600 --> 00:23:16,520
Speaker 2: clients only if they had really tight nutritionals if they

551
00:23:16,600 --> 00:23:19,080
Speaker 2: love cheese and they were using it quite regularly, and

552
00:23:19,119 --> 00:23:21,919
Speaker 2: obviously if they had the budget to sort of pay

553
00:23:21,960 --> 00:23:23,560
Speaker 2: for a more expensive product.

554
00:23:23,560 --> 00:23:26,640
Speaker 1: But they do also do a lactose free variety as well.

555
00:23:26,720 --> 00:23:28,959
Speaker 2: I think this one is low lactose anyway, because it

556
00:23:29,040 --> 00:23:31,720
Speaker 2: is sort of so strained and there is very minimal

557
00:23:31,760 --> 00:23:34,680
Speaker 2: carbohydrate in their hard cheese is typically very low lactose

558
00:23:34,720 --> 00:23:37,480
Speaker 2: regardless anyway, So I just thought it was a very

559
00:23:37,480 --> 00:23:40,520
Speaker 2: interesting product, and I was quite surprised, and I was like,

560
00:23:40,560 --> 00:23:42,399
Speaker 2: I need to learn more, because I was like, how

561
00:23:42,440 --> 00:23:43,760
Speaker 2: do they get it that lean? How do they get

562
00:23:43,800 --> 00:23:45,680
Speaker 2: it so high in protein and so low in fat?

563
00:23:45,720 --> 00:23:48,399
Speaker 3: Being a cheese, Well, I don't understand how it's going

564
00:23:48,440 --> 00:23:53,239
Speaker 3: to melt because cheese requires fat for that consistency. Like

565
00:23:53,280 --> 00:23:55,960
Speaker 3: to me, it would be a very hard kind of product,

566
00:23:56,440 --> 00:24:01,280
Speaker 3: similar to pure protein in a way. That's I can't

567
00:24:01,320 --> 00:24:04,360
Speaker 3: see how it would melt on food. So it's interesting.

568
00:24:04,400 --> 00:24:06,479
Speaker 3: I'm not saying it's not right. I'm sure it is,

569
00:24:06,520 --> 00:24:08,480
Speaker 3: but it doesn't make a lot of sense nutritionally for me.

570
00:24:08,560 --> 00:24:11,200
Speaker 3: Because you remember back when they had ninety seven percent

571
00:24:11,280 --> 00:24:13,919
Speaker 3: that free cheese slices, what they were like, they were

572
00:24:14,000 --> 00:24:18,440
Speaker 3: very plastic y, they didn't have that malleability, that texture.

573
00:24:18,920 --> 00:24:21,840
Speaker 3: So let us know if you've tried it. It's certainly interesting.

574
00:24:21,960 --> 00:24:24,760
Speaker 3: It's certainly low fat, which it's very hard to find

575
00:24:24,760 --> 00:24:27,520
Speaker 3: a low fat cheese apart from cottage cheese, and I

576
00:24:27,640 --> 00:24:30,480
Speaker 3: just am interested whether it actually functionally would work in

577
00:24:30,560 --> 00:24:33,160
Speaker 3: terms of melting and things that we often need cheese for.

578
00:24:33,640 --> 00:24:35,600
Speaker 3: So yeah, just interesting you would have seen it, but yeah,

579
00:24:35,640 --> 00:24:37,400
Speaker 3: let us know your thoughts if you try it, will

580
00:24:37,440 --> 00:24:40,240
Speaker 3: be very interested to hear. And that brings us to

581
00:24:40,400 --> 00:24:42,480
Speaker 3: our listener question, which is actually more of a case

582
00:24:42,480 --> 00:24:44,720
Speaker 3: study of mine of a client, a couple of clients

583
00:24:44,760 --> 00:24:46,840
Speaker 3: actually recently, because back in the day when I saw

584
00:24:47,000 --> 00:24:49,040
Speaker 3: clients for a lot of different conditions. Now I just

585
00:24:49,040 --> 00:24:51,640
Speaker 3: tend to focus on longer term weight loss with those

586
00:24:51,680 --> 00:24:54,840
Speaker 3: with hormonal conditions, which I enjoy working with people over

587
00:24:54,880 --> 00:24:57,639
Speaker 3: a longer period. But I used to have quite a

588
00:24:57,640 --> 00:25:01,639
Speaker 3: few people referred to me from a doctor for hypergol glycemia. Now,

589
00:25:01,880 --> 00:25:05,600
Speaker 3: hyperglycemia is a situation in which your glucose in sometimes

590
00:25:05,680 --> 00:25:08,480
Speaker 3: insulin regulation is not working optimally. Now it can be

591
00:25:08,520 --> 00:25:11,359
Speaker 3: linked to insulin resistance, but it can also just be

592
00:25:11,440 --> 00:25:14,239
Speaker 3: there on its own in isolation, so you may have

593
00:25:14,320 --> 00:25:17,640
Speaker 3: no weight issues, but also be prone to hyperglycemia, which

594
00:25:17,680 --> 00:25:19,800
Speaker 3: is where after you eat, all of a sudden, you

595
00:25:19,840 --> 00:25:22,040
Speaker 3: get the shakes and your blood glucose levels drops and

596
00:25:22,040 --> 00:25:25,399
Speaker 3: you really feel quite unwell. I've had two situations with

597
00:25:25,480 --> 00:25:27,960
Speaker 3: two different clients in the last few weeks. One client

598
00:25:28,200 --> 00:25:30,840
Speaker 3: is on a weight loss journey and is prone to

599
00:25:30,920 --> 00:25:35,000
Speaker 3: hyperglycemia's secondary to insulin resistance. And the reason that I

600
00:25:35,040 --> 00:25:37,280
Speaker 3: picked up that was happening for her is that she

601
00:25:37,280 --> 00:25:41,080
Speaker 3: would super protein load her meal. So, for example, rather

602
00:25:41,119 --> 00:25:44,720
Speaker 3: than having a regular whole grain wrap and say a

603
00:25:44,800 --> 00:25:48,399
Speaker 3: protein yogurt as a filling snack, she would have a

604
00:25:48,480 --> 00:25:50,879
Speaker 3: high protein wrap and the high protein yogurt. So the

605
00:25:50,920 --> 00:25:54,359
Speaker 3: carbohydrate was so low when her body processed that about

606
00:25:54,400 --> 00:25:56,399
Speaker 3: a half an hour an hour after eating, her sugar

607
00:25:56,400 --> 00:25:58,239
Speaker 3: would drop and she'd feel quite unwell and they need

608
00:25:58,280 --> 00:26:00,720
Speaker 3: to eat again. So we were easily able to correct

609
00:26:00,720 --> 00:26:02,720
Speaker 3: that because I just reminded her that whilst we were

610
00:26:02,880 --> 00:26:06,639
Speaker 3: reducing her carbohydrate intake, she still needed even amounts of

611
00:26:06,640 --> 00:26:09,720
Speaker 3: twenty to thirty grams per melan snack to avoid going low.

612
00:26:10,320 --> 00:26:13,000
Speaker 3: But then my other client who is losing sort of

613
00:26:13,080 --> 00:26:15,280
Speaker 3: less weight, sort of focused on a five to ten

614
00:26:15,359 --> 00:26:19,280
Speaker 3: kilo loss. She absolutely suffers from hyperglycemia and I really

615
00:26:19,280 --> 00:26:21,919
Speaker 3: need to feed her quite regularly. If she goes for

616
00:26:22,000 --> 00:26:24,879
Speaker 3: longer than about three hours, she really gets shaky and

617
00:26:24,920 --> 00:26:27,560
Speaker 3: it's a very uncomfortable feeling where you suddenly need to

618
00:26:27,600 --> 00:26:30,119
Speaker 3: sort of eat a lot of quick acting carbohydrate to

619
00:26:30,119 --> 00:26:32,159
Speaker 3: feel well again. So we just really need to be

620
00:26:32,280 --> 00:26:34,960
Speaker 3: on her planning. So she's got balanced meals with her,

621
00:26:35,280 --> 00:26:38,200
Speaker 3: because again she's feeling a bit shaky after breakfast and

622
00:26:38,200 --> 00:26:40,399
Speaker 3: grabs a protein bar that's not going to give her

623
00:26:40,440 --> 00:26:43,399
Speaker 3: enough carbohydrates. We have to be quite specific on the amounts,

624
00:26:43,720 --> 00:26:45,000
Speaker 3: so it is real issue.

625
00:26:45,080 --> 00:26:45,199
Speaker 1: Now.

626
00:26:45,200 --> 00:26:49,320
Speaker 3: There's some theory around low chromium intake can exacerbate hyperglycemia

627
00:26:49,359 --> 00:26:52,359
Speaker 3: in those who are susceptible. So chromium can be found

628
00:26:52,400 --> 00:26:55,600
Speaker 3: in foods like nuts and cocoa powder, so that can

629
00:26:55,640 --> 00:26:58,080
Speaker 3: be quite a good way, even milo as a way

630
00:26:58,119 --> 00:27:00,639
Speaker 3: to tick the box on that key nutrient. Chocolate is

631
00:27:00,680 --> 00:27:03,040
Speaker 3: another one, but yeah, I just thought it relevant. If

632
00:27:03,040 --> 00:27:05,520
Speaker 3: you do notice that you get shaky in between meals

633
00:27:05,560 --> 00:27:08,200
Speaker 3: and you don't have a weight issue, you've really got

634
00:27:08,200 --> 00:27:10,800
Speaker 3: to pay attention to eating balance amount of good quality

635
00:27:10,800 --> 00:27:16,040
Speaker 3: carbohydrate and protein regularly every three probably three hours to

636
00:27:16,200 --> 00:27:18,080
Speaker 3: make sure that you don't potentially go low. And if

637
00:27:18,119 --> 00:27:20,879
Speaker 3: you have too much protein and not enough carbohydrate. So

638
00:27:20,920 --> 00:27:24,200
Speaker 3: for example, you grab a protein yogurt and berries, there's

639
00:27:24,240 --> 00:27:26,240
Speaker 3: not very much carbohydrate in that, so you're probably better

640
00:27:26,280 --> 00:27:28,600
Speaker 3: to have a banana. So just be really mindful of

641
00:27:28,640 --> 00:27:31,720
Speaker 3: your macro ratios if you're someone prone to hyperglacemia, because

642
00:27:31,720 --> 00:27:34,480
Speaker 3: you end up overeating all the time when really it's

643
00:27:34,680 --> 00:27:38,120
Speaker 3: easily able to be balanced with the right diet. Now

644
00:27:38,240 --> 00:27:40,320
Speaker 3: for that a person who is listening who has that

645
00:27:40,359 --> 00:27:44,080
Speaker 3: situation and who is overweight, I would encourage you strongly

646
00:27:44,119 --> 00:27:45,520
Speaker 3: to go to the GP and ask for a glod

647
00:27:45,520 --> 00:27:48,280
Speaker 3: coose tolerance test with insulin, because you've probably got severe

648
00:27:48,320 --> 00:27:50,720
Speaker 3: insulin resistance and it needs to be medically managed to

649
00:27:50,720 --> 00:27:53,640
Speaker 3: help even out those gludcose levels, because until you get

650
00:27:53,680 --> 00:27:56,840
Speaker 3: the underlying insulin action improved, you'll continue to be prone

651
00:27:57,080 --> 00:27:59,919
Speaker 3: to hyperglacemia and then overeating. So that's another sign you

652
00:28:00,040 --> 00:28:02,240
Speaker 3: might need a glucose tolerance test to actually see what's

653
00:28:02,280 --> 00:28:02,760
Speaker 3: going on.

654
00:28:03,160 --> 00:28:04,240
Speaker 1: And sometimes you see really.

655
00:28:04,160 --> 00:28:06,359
Speaker 3: Quirky things where people are peaking at one hour and

656
00:28:06,359 --> 00:28:08,639
Speaker 3: then go really low on too. So that is a

657
00:28:08,680 --> 00:28:11,480
Speaker 3: clinical situation that you want managed with the right mix

658
00:28:11,520 --> 00:28:14,280
Speaker 3: of diet and medication for those who maybe are overweight

659
00:28:14,320 --> 00:28:16,240
Speaker 3: and noticing that experience more frequently.

660
00:28:16,960 --> 00:28:20,600
Speaker 2: And there's also another condition, rebound hyperglycemia, which I've actually

661
00:28:20,680 --> 00:28:22,480
Speaker 2: had a couple of clients have in the past over

662
00:28:22,520 --> 00:28:25,000
Speaker 2: the years that I've been, you know, as a dietitian,

663
00:28:25,080 --> 00:28:27,040
Speaker 2: and I don't know specialize in this area at all,

664
00:28:27,080 --> 00:28:28,840
Speaker 2: but it's just come hand in hand with the clients

665
00:28:28,920 --> 00:28:30,280
Speaker 2: I've been working with them.

666
00:28:30,119 --> 00:28:30,880
Speaker 1: For other issues.

667
00:28:30,920 --> 00:28:35,119
Speaker 2: So rebound hypoglycemia is where you have this massive blood

668
00:28:35,160 --> 00:28:37,760
Speaker 2: sugar drop quite a few hours after a meal, like

669
00:28:37,840 --> 00:28:40,240
Speaker 2: generally about three to four hours after eating a meal,

670
00:28:40,400 --> 00:28:42,200
Speaker 2: and the large symptom of that is that you just

671
00:28:42,240 --> 00:28:45,000
Speaker 2: feel super shaky and you just feel really quite weak

672
00:28:45,040 --> 00:28:47,920
Speaker 2: and lightheaded. So it essentially is your body makes too

673
00:28:48,040 --> 00:28:50,840
Speaker 2: much insulin and if you have a large carb heavy meal.

674
00:28:51,120 --> 00:28:53,520
Speaker 2: So this is the opposite spectrum to what Susie's saying,

675
00:28:53,520 --> 00:28:56,280
Speaker 2: where instead of having too low carbohydrate, you have too

676
00:28:56,440 --> 00:28:59,240
Speaker 2: much carbohydrate in a meal and then your body produces

677
00:28:59,240 --> 00:29:01,479
Speaker 2: a lot of insulin and it sort of uptakes that

678
00:29:01,560 --> 00:29:04,440
Speaker 2: and then your blood sugar levels drop really rapidly. It

679
00:29:04,480 --> 00:29:06,360
Speaker 2: doesn't happen straight away, so it's not like you have

680
00:29:06,400 --> 00:29:09,120
Speaker 2: this huge meal of pasta and immediately you feel sick

681
00:29:09,120 --> 00:29:12,040
Speaker 2: and shaky. It often happens hours later, which is why

682
00:29:12,120 --> 00:29:14,160
Speaker 2: it's quite hard to diagnose and a lot of people

683
00:29:14,400 --> 00:29:17,520
Speaker 2: aren't quite sure what's happening there. So you can definitely

684
00:29:17,560 --> 00:29:19,440
Speaker 2: get some blood tests to make sure of this and

685
00:29:19,680 --> 00:29:21,760
Speaker 2: that you know, the doctor will monitor your your blood

686
00:29:21,760 --> 00:29:23,600
Speaker 2: sugar levels. But it is something that if you do

687
00:29:23,640 --> 00:29:25,840
Speaker 2: feel like every time you eat out and you have

688
00:29:25,960 --> 00:29:28,120
Speaker 2: quite a large carb heavy meal, whether it's a lot

689
00:29:28,160 --> 00:29:31,280
Speaker 2: of pasta, garlic bread, pizza, even just a couple of

690
00:29:31,280 --> 00:29:33,800
Speaker 2: slices of toast or a big, you know, sugary breakfast

691
00:29:33,840 --> 00:29:36,280
Speaker 2: cereal with milk and fruit in the morning, and then

692
00:29:36,280 --> 00:29:38,480
Speaker 2: a few hours later you feel quite weak and shaky.

693
00:29:38,720 --> 00:29:41,240
Speaker 2: That's definitely something to be following up with your doctor

694
00:29:41,320 --> 00:29:44,680
Speaker 2: about and they're not exactly sure why this happens, but yeah,

695
00:29:44,680 --> 00:29:46,080
Speaker 2: there are quite a few things you can do to

696
00:29:46,160 --> 00:29:49,240
Speaker 2: manage that from a nutrition and a lifestyle perspective as well,

697
00:29:49,240 --> 00:29:51,320
Speaker 2: So definitely something you'd want to follow up with your

698
00:29:51,360 --> 00:29:54,680
Speaker 2: GP about all right, stussy. It brings us to the

699
00:29:54,760 --> 00:29:57,360
Speaker 2: end of another episode of The Nutrition Couch And if

700
00:29:57,400 --> 00:29:59,560
Speaker 2: you know that your diet needs a little bit more protein,

701
00:29:59,720 --> 00:30:03,360
Speaker 2: going check out our scientifically formulated range of protein powders

702
00:30:03,400 --> 00:30:06,240
Speaker 2: at design Bydietitians dot com. Susie and I are super,

703
00:30:06,280 --> 00:30:08,440
Speaker 2: super proud of our range and we will be bringing

704
00:30:08,640 --> 00:30:11,360
Speaker 2: our very fast, healthy formulated.

705
00:30:10,840 --> 00:30:13,560
Speaker 1: Hot chocolates to market in just a few weeks.

706
00:30:13,560 --> 00:30:15,440
Speaker 2: We are going to do a very exciting pre launch

707
00:30:15,440 --> 00:30:17,720
Speaker 2: of that, so keep an eye on our social media

708
00:30:18,040 --> 00:30:21,320
Speaker 2: pages and Uki couches at the Nutrition Couch podcast with

709
00:30:21,400 --> 00:30:24,960
Speaker 2: some underscores in between on Instagram and Susie's Susie Borrow

710
00:30:25,040 --> 00:30:28,160
Speaker 2: Dietitian and I am at the Fitness Dietitian on Instagram.

711
00:30:28,240 --> 00:30:30,320
Speaker 2: If you keep an eye on our social pages, we

712
00:30:30,400 --> 00:30:33,000
Speaker 2: will be posting all about our new hot chocolates. We've

713
00:30:33,000 --> 00:30:36,120
Speaker 2: got a functional sleep blend and a functional beauty blend

714
00:30:36,120 --> 00:30:38,680
Speaker 2: of hot chocolates coming to market very soon. So thank

715
00:30:38,720 --> 00:30:40,680
Speaker 2: you for your support and we'll catch you in next

716
00:30:40,720 --> 00:30:41,520
Speaker 2: week's episode.

717
00:30:41,680 --> 00:30:45,920
Speaker 3: Have a great week,