Speaker 1: What time do you usually eat dinner?
Speaker 2: Maybe six pm every night, or does it creep back
Speaker 2: towards seven, maybe even eight pm? Or maybe dinner's not
Speaker 2: you'll sing at all and maybe you just like to
Speaker 2: grab more snacks throughout the day and night. On today's
Speaker 2: episode of The Nutrition Couch, we chat all things dinner
Speaker 2: time and how to get the timing right for you.
Speaker 1: Hi, I'm Leanne.
Speaker 2: Wood and I'm Sissy Burrow, and together we bring you
Speaker 2: The Nutrition Couch, the weekly podcast that keeps you up
Speaker 2: to date on everything that you need to know in
Speaker 2: the world of nutrition. As well as our dinner chat.
Speaker 2: Today we talk about foods that we would never feed
Speaker 2: our kids. We have a new lighter, higher protein cheese
Speaker 2: option for you to share from the supermarkets. And our
Speaker 2: listener question is something that you're going to love. It
Speaker 2: is all about hypo g lycemia, so low blood sugar
Speaker 2: levels and the signs that you may have it.
Speaker 1: But to kick us up today, Susie, you had something
Speaker 1: that you wanted to chitchat about.
Speaker 3: Well, I think it's a useful nutrition topic because Leanne,
Speaker 3: you've just come back from a kolonoscopy.
Speaker 1: Not the words we really want to hear on a
Speaker 1: Saturday morning.
Speaker 3: Even I was a little surprised because you're pretty young.
Speaker 3: I was like, wow, that's young. Tabacolonoscopy and then I
Speaker 3: said to you, oh, well, did you have any polyps?
Speaker 3: And you said, well, I had only one this time,
Speaker 3: but you had three last time. And I thought, do
Speaker 3: you feel like a nutritional failure as a dietician still
Speaker 3: coming up with polyps?
Speaker 2: No, because the gashoentroologist said to me, it's so normal
Speaker 2: and pretty much every person will have polyps, so you
Speaker 2: don't sort of discover them.
Speaker 1: Unless you go.
Speaker 2: So the backstory to this is back when I was
Speaker 2: quite young, like early twenties, I want to say, the
Speaker 2: very early twenties, when I had a lot of issues
Speaker 2: with my gut. I had, you know, but really bad
Speaker 2: bali belly, and when I was eighteen and my gut
Speaker 2: was just kind of never the same, I had got
Speaker 2: diagnosed with IBS. But this was sort of spurred my
Speaker 2: interest in the whole gut health field and why I've
Speaker 2: sort of ended up specializing in gut health because I'm
Speaker 2: so interested in it.
Speaker 1: But post that kind.
Speaker 2: Of nearly you know, five to ten years of really
Speaker 2: bad gut symptoms. I went down the path of you know,
Speaker 2: basically having all the blood tests and wanting to see
Speaker 2: the doctor and went into the gashoentrologist and I had
Speaker 2: to have an endoscopy and a colonosquy back there, and
Speaker 2: to rule out things such as seliac disease, inflammatu, tobower disease,
Speaker 2: and anything you know, a lot nasty, even things like
Speaker 2: bowcats they want to screen for. So I had quite
Speaker 2: a lot of symptoms back then. My gut is pretty
Speaker 2: much all good now. But post that initial one about
Speaker 2: ten years ago, they found a couple of polyps. I
Speaker 2: think they found three or four in the initial one,
Speaker 2: and then they said, right, we're just going to put
Speaker 2: you on the screening list for another five years time.
Speaker 1: There's nothing wrong.
Speaker 2: We just you know, once we find a couple of polyps,
Speaker 2: what they do is they take it out. At the
Speaker 2: time they I think they can kind of like burn
Speaker 2: them off, or they extract them somehow, they get rid
Speaker 2: of them, because the risks of polyps are that this
Speaker 2: is and I'm certainly no doctor, and I'm certainly no
Speaker 2: medical expert, but the way that the gashoentrologists explained it
Speaker 2: to me was sort of like, we remove the polyps
Speaker 2: because if they stay there, they have the potential to
Speaker 2: grow larger and potentially turn into cancer later on. Basically,
Speaker 2: so if they find them, they want to remove them.
Speaker 2: So he said, there's no big risks because we've taken
Speaker 2: them out. We didn't see anything else, so I didn't
Speaker 2: end up being diagnosed with celiac disease or inflammatory bow disease.
Speaker 2: I essentially got left with a diagnose of IBS or
Speaker 2: irritable bow syndrome after that, which is a good thing.
Speaker 2: It just meant that I had a bit of a
Speaker 2: hypersensitive got put it that way. And I think, you know,
Speaker 2: twenty to thirty percent of the population suffer from sort
Speaker 2: of gut health symptoms as well, so I'm certainly not alone.
Speaker 2: But from that, I then went on to have to
Speaker 2: have another colonoscopy five years later and five years after that,
Speaker 2: and I think they found about two or three polyps
Speaker 2: on my last one. Again they removed them and they
Speaker 2: were like, that's all fine, And then this time they
Speaker 2: only found one, which is a good thing, and the
Speaker 2: gash Giondorela just said that everything else looks really good,
Speaker 2: but again just because they had found that one. He said,
Speaker 2: we'll put you on again on a screening list for
Speaker 2: in another year's time. And a backstrough to that, one
Speaker 2: of my uncles did pass away from bow cancer as well,
Speaker 2: so there is a small link in the family, which
Speaker 2: I know that. I think you have a link in
Speaker 2: your family with bow cancer as well, don't you sue this?
Speaker 2: So I am quite young, but that's how all of
Speaker 2: this has come about. Normally, if you're, you know, in
Speaker 2: your thirties, you wouldn't routinely go and have a colonoscopy
Speaker 2: unless you do have, you know, signed symptoms or a
Speaker 2: family history potentially of some of these diseases.
Speaker 3: I think it's really good to be to talking about
Speaker 3: it more openly, particularly when we see the news reports
Speaker 3: that the increase in bow cancer and advance bow cancer
Speaker 3: and young people is increasing exponentially. We'll hope next time
Speaker 3: you go land there'll be zero polyps. I think that's
Speaker 3: a sign of nutritional success. I'm due to go. Both
Speaker 3: of my parents have had bow cancer, so it was
Speaker 3: a good reminder to me to go. But for all
Speaker 3: our listeners out there, if there's any family history or
Speaker 3: any unexplained gut disturbance. It's a good reminder that the
Speaker 3: best thing to do is have a kolonoscopy and check
Speaker 3: the health of your gut. And hopefully if you are
Speaker 3: at risk and have any publish for example, you're onto
Speaker 3: it nice and early. So thanks for that, Leanne. We'll
Speaker 3: look forward to a zero polyp update in a year's time.
Speaker 2: All right, Well, talking about today, what am I doing? Due? Well, yes,
Speaker 2: we found quite a click baby headline for you all today.
Speaker 1: It says five foods you should never feed.
Speaker 2: Your kids, and Susan and I don't love these clickbaity headlines,
Speaker 2: like there's nothing you should never I mean besides alcohol, right,
Speaker 2: probably feed your kids.
Speaker 1: But it's all things in moderation.
Speaker 2: But there are hard non softrict there are some things
Speaker 2: that we definitely want to as a whole steer largely
Speaker 2: clear away from. And these are things that you would
Speaker 2: routinely be giving your children quite often. And this article
Speaker 2: it's you know, I tend to agree with most of
Speaker 2: it in the article. So the five foods, and we'll
Speaker 2: talk through the min a second. I basically coconut oil,
Speaker 2: almond milk, butter, low fat yogurt, and white bread.
Speaker 1: So the reason that this article.
Speaker 2: Was written and I think it was was it a
Speaker 2: dietician who they interviewed for the article, And of course
Speaker 2: it's a clickab headline, a research, a research, and basically
Speaker 2: the coconut oil is is you know, it's a huge
Speaker 2: marketing thing. A lot of people will say, you know,
Speaker 2: taut a whole heap of you know, nutritional claims about it,
Speaker 2: but at the end of the day, it is still
Speaker 2: a very high saturated fat. Is it as quote unquote
Speaker 2: bad as the saturated fat that you're getting on you know,
Speaker 2: meats and salamis and potentially not. I think the science
Speaker 2: of how the saturated fat in coconut behaves is a
Speaker 2: little bit different. But it's something that I wouldn't be
Speaker 2: feeding my kid coconut oil over something like extra and
Speaker 2: olive oil. Absolutely not, or it wouldn't be using it
Speaker 2: as a base of, you know, the fat in my
Speaker 2: child's diet because it doesn't really provide any positive nutrition sources. Now,
Speaker 2: almond milk was the second one, and I tend to
Speaker 2: agree here and Susie and I have talked. I would
Speaker 2: say extensively about almond milk on the podcast. It is
Speaker 2: not an appropriate milk substitution for a baby or a
Speaker 2: toddler or a small child. If it's an older child
Speaker 2: and their preference is almond milk, fine cool, that's cool,
Speaker 2: but not for small children because almond milk is essentially
Speaker 2: made from grinding up almonds and mixing.
Speaker 1: It with water.
Speaker 2: If you read the label of almond milk, it's essentially
Speaker 2: like ninety to ninety five percent water and about three
Speaker 2: four five percent almonds.
Speaker 1: That's pretty much it.
Speaker 2: Brands are getting a little bit smarter these days, and
Speaker 2: a lot of them have put in things like added calcium,
Speaker 2: which is great for an adult, but for a child,
Speaker 2: particularly a really young child, a large part of their
Speaker 2: nutritional makeup for the day. I know my Mea is
Speaker 2: still she's two and a half and she still has
Speaker 2: a couple of bottles of milk each day. Tillie still
Speaker 2: has breast milk because she's only to months, but a
Speaker 2: large part of their diet is made up from the
Speaker 2: fat and the other nutrients that whole milk provides, So
Speaker 2: almond milk is not a nutritional substitute for whole cow's milk.
Speaker 2: If you didn't want to feed your child cow's milk,
Speaker 2: you should absolutely go for a soy milk is probably
Speaker 2: the next best nutritionally balanced option because almond milk is
Speaker 2: just too low calorie and a lot of the formulas
Speaker 2: or brands on the market also sweetened, so they put
Speaker 2: added sugar in there as well, and we just don't
Speaker 2: want to be giving our children added sugar and really
Speaker 2: low calorie, low nutrient types of milk. So that's the
Speaker 2: reason that we don't recommend almond milk for infants, children, babies,
Speaker 2: small children. And then it would be a case by
Speaker 2: case basis. I think if you had sort of like
Speaker 2: an older child, but nutritionally is just not a complete
Speaker 2: source of nutrition like whole milk or like full cream
Speaker 2: milk is. Now the next one list is butter, and
Speaker 2: again butter, like Cisci and I both give our kids butter,
Speaker 2: Like MEA loves butter on toast like sometimes you literally
Speaker 2: David was making butter on toast. But at the same
Speaker 2: time we give her that really nice, dense, whole green
Speaker 2: toast and it is what it is, like a little
Speaker 2: bit of butter in your diet is absolutely fine. Are
Speaker 2: there better spreads to use? Absolutely like avocado's great, so
Speaker 2: much better. MEA will often have avocado on toast as well.
Speaker 2: Sometimes you'll have cottage cheese, sometimes you'll have a bit
Speaker 2: of cream cheese. I just see it very clear from
Speaker 2: the things like their jams and then Netala's because I
Speaker 2: just don't want to be adding again, added sugars into
Speaker 2: a very small child's diet. And Mia has quite a
Speaker 2: few nut allergies, so we can't use things like peanut
Speaker 2: butter or almond butter. But some of the nutspreads if
Speaker 2: your kids don't have allergies, are perfectly good and wonderfully
Speaker 2: balanced and honestly far better than butter. But again, a
Speaker 2: small amount of butter in your kid's diet is okay.
Speaker 2: So I'm not a huge yes, we'll no with that one.
Speaker 2: I kind of see it as a bit of middle ground.
Speaker 2: Like you can put a bit of butter on your toast.
Speaker 2: I don't see an issue with that. But if that's
Speaker 2: the spread that you're giving your child, and it's butter
Speaker 2: on white bread with like jam or honey, then that's
Speaker 2: where I would probably have a little bit more of
Speaker 2: an issue with it, if that's creeping into your kid's
Speaker 2: diet quite regularly. Second last one, I should say number
Speaker 2: four and LISUSI is low fat yogurt, and again there's
Speaker 2: nothing wrong with yogurt, but for small children, fat makes
Speaker 2: up a huge component of their diet. They really need
Speaker 2: a lot of fat in their diet. Their requirements a
Speaker 2: huge like Tilly from like a birth to baby. Basically,
Speaker 2: a year old has doubled her birth weight and they
Speaker 2: need so much fat in order to help them grow
Speaker 2: and thrive. So giving your child low fat yogurt, and
Speaker 2: again Susie and I have talked about this on the
Speaker 2: Poddy before. High protein based yogurt just isn't appropriate.
Speaker 1: It's not needed.
Speaker 2: They just need full whole cream yogurt basically, and a
Speaker 2: lot of the children's yogurts on the market, Susie, they
Speaker 2: add cream in them, which is unusual. I'm not really
Speaker 2: sure why. Maybe it's a tasting, maybe it's a calorie
Speaker 2: calorie load thing like I don't really think we need
Speaker 2: to add added cream into children's yogurt, but it is
Speaker 2: what it is. And even that their full cream yogurts
Speaker 2: with the added cream is a better option nutritionally than
Speaker 2: low fat yogurt for small children. And then the last
Speaker 2: one is white bread, So it's just heavily, heavily refined.
Speaker 2: I know that a lot of children just don't like,
Speaker 2: you know, grainy, dense bread, but it really does start
Speaker 2: from as little as you can, just giving them, introducing
Speaker 2: that dense, grainy bread from as early as possible into
Speaker 2: their diets so that they just see that as something
Speaker 2: that's familiar to them.
Speaker 1: Like me, it doesn't eat.
Speaker 2: Sometimes if she doesn't like the lunch at daycare, they'll
Speaker 2: offer her like a white bread, like ham and cheese sandwich,
Speaker 2: and I'm always like ough. And then teachers will say,
Speaker 2: she didn't eat anything because you wouldn't eat the sandwich
Speaker 2: and she just doesn't like white bread. And I find
Speaker 2: that quite amusing that they're so concerned she won't eat
Speaker 2: like the white bread and ham sandwich.
Speaker 1: And I'm like, I don't give a ham, and I.
Speaker 2: Don't give a white bread, and she's just not familiar
Speaker 2: with that because all she's ever had since she was
Speaker 2: like six months old is that really dense, grainy type bread.
Speaker 2: So I heavily agree with that one. We don't love
Speaker 2: white bread. It's very very refined, but it is what
Speaker 2: it is. If you have super fossy children, then you
Speaker 2: might be looking to maximize the toppings that you put
Speaker 2: on that bread to make it that little bit more
Speaker 2: nutritionally dense. But we do love seeing those visible whole
Speaker 2: grains in the bread. A from a fiber perspective, but
Speaker 2: also be from a more whole food and nutrient dense
Speaker 2: perspective as well. What do you think about this list?
Speaker 2: Are you in greens with these five foods?
Speaker 3: I am, but I think it's a random mix. Like
Speaker 3: I just think coconut oil is on the way out,
Speaker 3: Like I just don't see it brought up very often,
Speaker 3: Like I just don't think that's an oil that's really
Speaker 3: slipping into the diets of children. I think the standout
Speaker 3: food that's missing for me is soft drink and even
Speaker 3: fruit juice, Like why would you pick coconut oil over
Speaker 3: fruit juice and soft drink Like they're concentrated sources of sugar.
Speaker 3: We spoke about fruit juice a couple of weeks ago.
Speaker 3: But soft drink is toxic for adults and children. And
Speaker 3: if you don't give them soft drink when they're small,
Speaker 3: even if it is diet or you know, sprite zero
Speaker 3: or whatever, they won't crave that intense flavor and they
Speaker 3: won't actually like it. My kids don't like it because
Speaker 3: they've never really had it, so they prefer sparkling or
Speaker 3: soda water. So I feel really strongly that soft drink
Speaker 3: is the one thing diet all regular should not be
Speaker 3: in the diets of children at all, particularly nowlyan you
Speaker 3: can get those flavored waters that if you do want
Speaker 3: a bubbly drink, you can get like a Mount Franklin sparkling,
Speaker 3: and there's a whole range of them, which means you
Speaker 3: don't get any of that sodium benzoate preserve and then
Speaker 3: the artificial sweetness which are still rife in soft drink,
Speaker 3: and the color is goodness. But the other thing I'll
Speaker 3: say is with white bread. Now absolutely as a dietitian
Speaker 3: whole grain, whole meal all the way, but in the
Speaker 3: case of kids who will only have that, at least
Speaker 3: you can get high fiber white that is preferable. Then
Speaker 3: there's a growing range of those. But I also think
Speaker 3: keep in mind that wraps for kids aren't necessarily better.
Speaker 3: I think that we interpret white wraps or wraps as
Speaker 3: healthier and they're not. We've spoken before their ultra process
Speaker 3: as well. You certainly better with a high fiber white
Speaker 3: than you are a rap, so just be mindful of that.
Speaker 3: And I think one of the biggest issues with white
Speaker 3: bread is as soon as you're buying food away from
Speaker 3: the home, like you go to the Bunning Sausage diesil
Speaker 3: every week or the school barbecue after sport, it's always
Speaker 3: white bread. And I just think, really, can we not
Speaker 3: just swap to a cheeky whole meal or even a
Speaker 3: high fiber white because that's where you get a lot
Speaker 3: of it, Even if it's not at home. When you're
Speaker 3: buying it away from the house, like you said, at
Speaker 3: the canteen at school, it's always white bread. So I
Speaker 3: would love to see that kind of change. Wasn't the
Speaker 3: default for all of these food service provisions, but yeah,
Speaker 3: in general, I agree with those foods, and also, as
Speaker 3: we discussed a few weeks ago, process meat snacks or
Speaker 3: something that I wouldn't be encouraging for kids in general.
Speaker 3: So it was an interesting list and you're right clickbaity,
Speaker 3: but I as we always like a little tweak on
Speaker 3: it as a credit to practicing dietitians and also mothers
Speaker 3: of children who are packing that school lunch box. I
Speaker 3: think it's always important to talk to people who actually
Speaker 3: do it rather than are talking in theory. But let's
Speaker 3: move on to adults because a lot of our listeners
Speaker 3: in general are adults. Leanne and I wanted to talk
Speaker 3: about dinner timing because I'd had several feedback points to
Speaker 3: my clients this week about dinners and have done, you know,
Speaker 3: quite a lot of work. We've spoken in the part
Speaker 3: about chronological nutrition, which is about linking our dietary intake
Speaker 3: to time of day eating. And certainly I don't have
Speaker 3: many clients eating dinner at six or early. Most of
Speaker 3: my clients are eating dinner at seven and beyond, you know,
Speaker 3: getting up to eight and eight thirty. And I'm supposed
Speaker 3: to talk a little bit about that. Why is a
Speaker 3: problem because I'm aware that lifestyle isn't always conducing to
Speaker 3: eating earlier. But what happens is nutritionally, we're programmed according
Speaker 3: to circadian rhythm, and so as it gets later into
Speaker 3: the evening, our hormones shift and we're more likely to
Speaker 3: store at night time. It also means you don't tend
Speaker 3: to have that ten twelve, fourteen hours overnight without food,
Speaker 3: which is considered important for digestive health and the regeneration
Speaker 3: of the gut microbiome, so you sort of want to
Speaker 3: aim for a minimum twelve hours if you can. So
Speaker 3: if you're eating at eight eight thirty, it's a bit
Speaker 3: tricky you kind of miss it in the morning. But
Speaker 3: another golden rule of thumb and a few tricks if
Speaker 3: you do routinely find it's almost impossible to not eat
Speaker 3: until that time, is that the meal needs to be lighter.
Speaker 3: So I've had several situations where clients will send their
Speaker 3: food diaries and they're having a shitzel or they're having
Speaker 3: battered fish, and then they're having potato as well, and
Speaker 3: then they're also having their sort of soul food, they're
Speaker 3: having some treat or dessert. It's just too many calories
Speaker 3: at night, you know, six seven hundred calories after eight
Speaker 3: o'clock at night is way too many. So I think
Speaker 3: if that is routinely you, I would be making a
Speaker 3: concerted effort to have a larger lunch and a more
Speaker 3: significant aftern noon top up, even at four or five,
Speaker 3: even if it is soup, then some tuna on crackers
Speaker 3: with some cut up veggies, because if you're getting to
Speaker 3: eight nine o'clock at night, I would certainly not want
Speaker 3: six seven hundred calories going in. I'd want an upper
Speaker 3: limit of about four hundred, and that is quite a
Speaker 3: small meal. That is sort of one hundred one hundred
Speaker 3: and fifty grams of protein and veggies. You don't then
Speaker 3: get the crumbing on the chicken or the fish. You
Speaker 3: then don't get the potato and the extra carbs, especially
Speaker 3: if you're also going to have a glass of wine.
Speaker 3: So certainly you've got to buffer a little bit the
Speaker 3: later it gets. But the keita that leanne is of
Speaker 3: course eating more in the day and making sure that
Speaker 3: lunch is a bigger meal and you do have that
Speaker 3: substantial afternoon snack. Otherwise you will constantly have that sort
Speaker 3: of uncomfortable feeling going to bed. You won't clear out
Speaker 3: the food from your digestive system in the morning, so
Speaker 3: you're delaying that kind of hunger through the day. So
Speaker 3: just be mindful of the calorie load at night if
Speaker 3: you do find that dinner tends to be later on
Speaker 3: in the evening. Now, of course, occasionally you go for
Speaker 3: dinner for a special occasion or you're out in the weekend.
Speaker 3: I'm not talking about that. I'm talking about the Sunday
Speaker 3: to Thursday the Monday to Thursday day dinners where you
Speaker 3: do have control when it comes to weight control, appetite control,
Speaker 3: hormone control, and digestive health. The later you have that meal,
Speaker 3: the lighter it needs to be. And though it's a
Speaker 3: myriad of metabolic benefits that come from lightning that dinner up.
Speaker 3: And you can certainly do it smart, like you can
Speaker 3: do plenty of greens, you can do pumpkin instead of
Speaker 3: a more starchy vegetable. You can do a lighter form
Speaker 3: of protein. Things like shellfish or whitefish are much lower
Speaker 3: in calories. There's ways to get around it, but certainly
Speaker 3: sitting down and having a big chicken, stenseal, potato and
Speaker 3: dessert is way too heavy at eight o'clock at night.
Speaker 2: I mean, and this is mostly for people who are
Speaker 2: wanting weight control, who have issues with metabolic conditions, who
Speaker 2: have issues with blood sugar regulation control. If you are
Speaker 2: perfectly fine and healthy, then I don't really see much
Speaker 2: wrong with having a bit of a heavier dinner at nighttime.
Speaker 2: The only thing I will say is that it can
Speaker 2: impact the quality of your sleep. So if you're having
Speaker 2: a heavy meal at say eight thirty nine o'clock, then
Speaker 2: you're heading to bed at nine thirty ten o'clock, You've
Speaker 2: still got a lot of food sitting in your stomach.
Speaker 2: It can take quite a while to digest that. And
Speaker 2: it's not ideal from a you know, maximizing sleep perspective,
Speaker 2: to have a really heavy meal before bed. Ideally, we
Speaker 2: want a good two to three hours to digest to
Speaker 2: full dinner before we go to bed. So ideally I
Speaker 2: like my clients eating around kind of six thirty seven
Speaker 2: pm if they're going to go to bed at about
Speaker 2: nine thirty ten o'clock. The one I guess issue. I
Speaker 2: will say that I've had it with some of my clients.
Speaker 2: Susie is some of my ladies play, you know, like
Speaker 2: social netball or social hockey, and sometimes those games they're
Speaker 2: just not great.
Speaker 1: Like the game might be it say.
Speaker 2: Seven point thirty or seven forty five, and what tends
Speaker 2: to happen. I've got one of my clients and she
Speaker 2: used to play what is it, like goal of tackle center,
Speaker 2: like that position where they just do a ton of running,
Speaker 2: and she's like, I can't eat within two hours of
Speaker 2: the game. She's like, I honestly feel sick because I
Speaker 2: have to run so much. Like she was running for
Speaker 2: a good hour straight, barely getting a break, and she
Speaker 2: was exhausted afterwards, so we needed to fuel her really well.
Speaker 2: Plus she had a goal of fat loss. And then
Speaker 2: also she was waking up quite early in the morning
Speaker 2: the next morning to go to work, so we actually
Speaker 2: had to lit her dinner up and give her you know,
Speaker 2: a substantial almost like an afternoon tea snack.
Speaker 1: At four thirty.
Speaker 2: We had to give her like half to sixty to
Speaker 2: seventy percent of her dinner, and then she'd go and
Speaker 2: she played the netball game between seven to eight pm.
Speaker 2: But the time she'd finish the game, showered, you know,
Speaker 2: talk to her teammates, driven home, got home, and you know,
Speaker 2: got ready to have the rest of her dinner. It
Speaker 2: was sort of like eight thirty nine o'clock or sometimes
Speaker 2: even a little bit later. But then we'd still want
Speaker 2: to give her a little bit of protein and top
Speaker 2: her up with a bit of carps to kind of
Speaker 2: refuel and replenish after that game as well. So sometimes
Speaker 2: splitting a larger meal can be quite helpful, but leaving
Speaker 2: the lighter part of it for after dinner, and other
Speaker 2: times we would give her more of like we'd give
Speaker 2: her lunch around sort of middaysh and then we'd give
Speaker 2: her dinner essentially around four PM, where she would have
Speaker 2: a substantial meal. It might be some shepherd's pie or
Speaker 2: a stir fry with noodles and chicken or something like that,
Speaker 2: and then she'd go and she'd play the game, and
Speaker 2: then post the game, she'd would do like a smoothie,
Speaker 2: so it almost like a breakfast option when we'd use
Speaker 2: protein powder, bit of milk, a bit of fruit, and
Speaker 2: maybe throw in some like nut butter or cheer seas
Speaker 2: for a bit of health fat because smoothies tend to
Speaker 2: be digested a bit quicker. And then she wasn't going
Speaker 2: to bed with quite a heavy tummy, but we were still
Speaker 2: able to get in a lot of those great nutrients
Speaker 2: to help her refuel after a really big game, and
Speaker 2: particularly in the summer months, like she would just be
Speaker 2: dripping in sweat because she'd be playing centre or goal
Speaker 2: attack and she'd be running around that entire time for
Speaker 2: an hour, so we really wanted to get in some
Speaker 2: fluid and hydration and then you know, things like berries
Speaker 2: for antioxidants and a bit of protein powder at the
Speaker 2: top up her protein stores and some healthy vats as
Speaker 2: well to help you know, with satiation, hormone control, that
Speaker 2: sort of thing. So I think there's some smart things
Speaker 2: you can do, particularly if you are exercising later at night,
Speaker 2: but definitely you want to fuel well before that game,
Speaker 2: but also refuel well after that game. So that's where
Speaker 2: if you're having problems with I guess the timing of
Speaker 2: your nutrients for dinner, booking an appointment with a dietisian
Speaker 2: can be super helpful. And if you are, you know,
Speaker 2: exercising or doing some movement around that time, potentially even
Speaker 2: booking in with more of like a sports related dietitian
Speaker 2: can be quite helpful as well.
Speaker 3: Right, well, Leanne, you've found a super.
Speaker 2: Cheese I have, and it's from the UK. It's from Britain.
Speaker 2: But I was like looking at it and I was like,
Speaker 2: how do.
Speaker 1: They get it? So lean?
Speaker 3: Oh, have you eaten it?
Speaker 2: No? Have it?
Speaker 1: I haven't tried it.
Speaker 3: It doesn't make any sense to me how those nutritionils
Speaker 3: can hold true.
Speaker 2: So I had to google it and I had to
Speaker 2: go to the website. So the cheese is called Eat
Speaker 2: Lean Shredded Cheese, so good marketing.
Speaker 1: I was like, oh, I'm interested. I picked it up immediately.
Speaker 1: It is quite as we know for.
Speaker 2: A lot of these modified products, they are going to
Speaker 2: be expensive. Right, So it's seven dollars for a two
Speaker 2: hundred gram bag, which is it's not cheap put it
Speaker 2: that way.
Speaker 3: But that's all cheese though, But cheese is expensive anyway.
Speaker 1: But two hundred grams is quite small.
Speaker 3: Yeah, it's still like that's still five dollars. They're only
Speaker 3: four fifty five, so they're not that cheap anyway, Like
Speaker 3: it's more, but it's yeah, like cheese is expensive, man.
Speaker 1: Yeah, it's expensive, but this is you know, next level expensive.
Speaker 2: But if you are somebody with very tight nutritionals or
Speaker 2: the goal is fat loss, or you're just trying to
Speaker 2: really maximize every mouthful, potentially could be a good option.
Speaker 2: So it does come from the UK. It's called Eat
Speaker 2: Lean Shredded Cheese. Two hundred gram bag retails at wool
Speaker 2: West four seven dollars and the ingredients are cheese.
Speaker 1: That's it, one ingredient.
Speaker 2: Cheese made up of milk, salt, starter culture and non
Speaker 2: animal enzymes. So how does cheese become lower in calorie,
Speaker 2: higher in protein and so low in fat and saturated fat,
Speaker 2: so per serving it is one hundred and seventy seven
Speaker 2: killer duels, so it's about forty two calories per serve,
Speaker 2: only nine point two grams of protein, and teas typically
Speaker 2: does have a good amount of protein in there.
Speaker 3: About five grams per serve normally.
Speaker 2: Yeah, about five, so it's almost nearly double the protein
Speaker 2: compared to just normal normal cheddar cheese. Zero points seven
Speaker 2: grams of fat, incredibly low, like cheese is predominantly fat,
Speaker 2: with only point three of that being saturated fat, like
Speaker 2: almost unheard of.
Speaker 1: Sousio's like, is this a typo?
Speaker 2: Carbohydrate is zero point one so minimal carbohydrate as we
Speaker 2: would expect in cheese. Zero point one grams of sugar expected,
Speaker 2: zerograms of fiber expected. There's not going to be any
Speaker 2: fiber or carbohydrates in something like cheese, so zerograms of
Speaker 2: dietary fiber, which is expected. We wouldn't really expect sugar
Speaker 2: or fiber in cheese. And then one hundred and ninety
Speaker 2: eight milligrams of sodiums about two hundred milligrams of sodium,
Speaker 2: which again is expected. You know, we do find salt
Speaker 2: in cheeses. So I've gone to the eat lean website
Speaker 2: and it says that the eat lean cheese is created
Speaker 2: by three generations of cheesemakers basically somewhere in Britain. So
Speaker 2: how do they do it, Susie, I was like, tell
Speaker 2: me more, So they said, eat lean cheese is made
Speaker 2: of two simple ingredients, British cow's milk and a pinch
Speaker 2: of salt. The magic comes simply from our manufacturing process
Speaker 2: which reduces the fat content in the cheese and enables
Speaker 2: the protein to naturally build.
Speaker 1: And that is all they've given us.
Speaker 2: So obviously they're keeping their secrets very close to their chest,
Speaker 2: but they've somehow figured out a manufacturing process to essentially
Speaker 2: remove the bulk of the fat from it and boost
Speaker 2: the protein. So almost like how they do the high
Speaker 2: protein yogurts. They triple strain them, which takes the majority
Speaker 2: of the fat content out and leaves the protein there.
Speaker 2: So I think that they've sort of done this in
Speaker 2: a similar way to how they make higher protein yogurs.
Speaker 2: So yeah, I just thought it was a really great
Speaker 2: interesting product for those I wouldn't say that I wouldn't
Speaker 2: give this to the majority of my clients only if
Speaker 2: they had really tight nutritionals, if they love cheese, and
Speaker 2: they were using it quite regularly and obviously if they
Speaker 2: had the budget to sort of pay for a more
Speaker 2: expensive product. But they do also do a lactose free
Speaker 2: variety as well. I think this one is low lactose anyway,
Speaker 2: because it is sort of so strained and there is
Speaker 2: a very minimal carbohydrate in their hard cheese is typically
Speaker 2: very low lactose regardless anyway, So I just thought it
Speaker 2: was a very interesting product and I was quite surprised,
Speaker 2: and I was like, I need to learn more, because
Speaker 2: I was like, how do they get it that lead?
Speaker 2: How do they get it so high in protein and
Speaker 2: so low in fat?
Speaker 3: Being a cheese, Well, I don't understand how it's going
Speaker 3: to melt because cheese requires fat for that consistency. Like
Speaker 3: to me, it would be a very hard kind of product,
Speaker 3: similar to pure protein in a way. That's I can't
Speaker 3: see how it would melt on food. So it's interesting.
Speaker 3: I'm not saying it's not right. I'm sure it is,
Speaker 3: but it doesn't make a lot of sense nutritionally for me.
Speaker 3: Because you remember back when they had ninety seven percent
Speaker 3: that free cheese slices, what they were like, they were
Speaker 3: very plastic y. They didn't have that malleability, that texture,
Speaker 3: So let us know if you've tried it. It's certainly interesting.
Speaker 3: It's certainly low fat, which it's very hard to find
Speaker 3: a low fat cheese apart from cottage cheese, and I
Speaker 3: just am interested whether it actually functionally would work in
Speaker 3: terms of melting and things that we often need cheese for.
Speaker 3: So yeah, just interesting you would have seen it, but yeah,
Speaker 3: let us know your thoughts if you try it. Will
Speaker 3: be very interested to hear. And that brings us to
Speaker 3: our listener question, which is actually more of a case
Speaker 3: study of mine of a client, a couple of clients
Speaker 3: actually recently, because back in the day when I saw
Speaker 3: clients for a lot of different conditions. Now I just
Speaker 3: tend to focus on longer term weight loss with those
Speaker 3: with hormonal conditions, which I enjoy working with people over
Speaker 3: a longer period. But I used to have quite a
Speaker 3: few people referred to me from a doctor for hyper glycemia. Now,
Speaker 3: hyperglycemia is a situation in which your glucose in sometimes
Speaker 3: insulin regulation is not working optimally. Now it can be
Speaker 3: linked to insulin resistance, but it can also just be
Speaker 3: there on its own. In isolation, so you may have
Speaker 3: no weight issues but also be prone to hyperglycemia, which
Speaker 3: is where after you eat, all of a sudden, you
Speaker 3: get the shakes and your blood glucose levels drops and
Speaker 3: you really feel quite unwell. I've had two situations with
Speaker 3: two different clients in the last few weeks. One client
Speaker 3: is on a weight loss journey and is prone to
Speaker 3: hyperglycemia's secondary to insulin resistance, and the reason that I
Speaker 3: picked up that was happening for her is that she
Speaker 3: would super protein load her meal. So, for example, rather
Speaker 3: than having a regular whole grain wrap and say a
Speaker 3: protein yogurt as a filling snack, she would have a
Speaker 3: high protein wrap and the high protein yogurt. So the
Speaker 3: carbohydrate was so low when her body processed that about
Speaker 3: an half an hour an hour after eating, her sugar
Speaker 3: would drop and she'd feel quite unwell and then need
Speaker 3: to eat again. So we were easily able to correct
Speaker 3: that because I just reminded her that whilst we were
Speaker 3: reducing her carbohydrate intake, she still needed even amounts of
Speaker 3: twenty to thirty grams per melance snack to avoid going low.
Speaker 3: But then my other client, who is losing sort of
Speaker 3: less weight, sort of focused on a five to ten
Speaker 3: kilo loss. She absolutely suffers from hyperglycemia, and I really
Speaker 3: need to feed her quite regularly. If she goes for
Speaker 3: longer than about three hours, she really gets shaky and
Speaker 3: it's a very uncomfortable feeling where you suddenly need to
Speaker 3: sort of eat a lot of quick acting carbohydrate to
Speaker 3: feel well again. So we just really need to be
Speaker 3: on her planning. So she's got balanced meals with her,
Speaker 3: because again she's feeling a bit shaky after breakfast and
Speaker 3: grabs a protein bar that's not going to give her
Speaker 3: enough carbohydrates. We have to be quite specific on the amounts,
Speaker 3: so it is real issue. Now, there's some theory around
Speaker 3: low chromium intake can exacerbate hyperglycemia in those who are susceptible.
Speaker 3: So chromium can be found in foods like nuts and
Speaker 3: cocoa powder, so that can be quite a good way,
Speaker 3: even milo as a way to tick the box on
Speaker 3: that key nutrient. Chocolate is another one, but yeah, I
Speaker 3: just thought it relevant. If you do notice that you
Speaker 3: get shaky in between meals and you don't have a
Speaker 3: weight issue, you've really got to pay attention to eating
Speaker 3: balance amount of good quality carbohydrate and protein regularly every
Speaker 3: three probably three hours to make sure that you don't
Speaker 3: potentially go low. And if you have too much protein
Speaker 3: and enough carbohydrate. So for example, you grab a protein
Speaker 3: yogurt and berries, there's not very much carbohydrate in that,
Speaker 3: so you probably better to have a banana. So just
Speaker 3: be really mindful of your macro ratios if you're someone
Speaker 3: prone to hyperglycemia, because you end up overeating all the
Speaker 3: time when really it's easily able to be balanced with
Speaker 3: the right diet. Now for that a person who is
Speaker 3: listening who has that situation and who is overweight, I
Speaker 3: would encourage you strongly to go to the GP and
Speaker 3: ask for a gludcose tolerance test with insulin, because you've
Speaker 3: probably got severe insulin resistance and it needs to be
Speaker 3: medically managed to help even out those gludcose levels, because
Speaker 3: until you get the underlying insulin action improved, you'll continue
Speaker 3: to be prone to hyperglycemia and then overeating. So that's
Speaker 3: another sign you might need a glucose tolerance test to
Speaker 3: actually see what's going on. And sometimes you see really
Speaker 3: quirky things where people are peaking at one hour and
Speaker 3: then go really low on too, So that is a
Speaker 3: clinical situation that you want managed with the right mix
Speaker 3: of diet and medication for those who maybe are overweight
Speaker 3: and noticing that experience more frequently.
Speaker 2: And there's also another condition, rebound hypoglycemia, which I've actually
Speaker 2: had a couple of clients have in the past over
Speaker 2: the years that i've been, you know, as a dietitian,
Speaker 2: and I don't know specialize in this area at all,
Speaker 2: but it's just come hand in hand with the clients
Speaker 2: I've been working with them.
Speaker 1: For other issues.
Speaker 2: So rebound hypoglycemia is where you have this massive blood
Speaker 2: sugar drop quite a few hours after a meal, like
Speaker 2: generally about three to four hours after eating a meal,
Speaker 2: and the large symptom of that is that you just
Speaker 2: feel super shaky and you just feel really quite weak
Speaker 2: and lightheaded. So it essentially is your body makes too
Speaker 2: much insulin and if you have a large carb heavy meal.
Speaker 2: So this is the opposite spectrum to what Susie's saying,
Speaker 2: where instead of having too low carbohydrate, you have too
Speaker 2: much carbohydrate in a meal and then your body produces
Speaker 2: a lot of insulin and it sort of uptakes that
Speaker 2: and then.
Speaker 1: Your blood sugar levels drop really rapidly.
Speaker 2: It doesn't happen straight away, so it's not like you
Speaker 2: have this huge meal of pasta and immediately you feel
Speaker 2: sick and shaky. It often happens hours later, which is
Speaker 2: why it's quite hard to diagnose and a lot of
Speaker 2: people aren't quite sure what's happening there.
Speaker 1: So you can definitely.
Speaker 2: Get some blood tests to make sure of this and
Speaker 2: that you know, the doctor will monitor your blood sugar levels.
Speaker 2: But it is something that if you do feel like
Speaker 2: every time you eat out and you have quite a large,
Speaker 2: carb heavy meal, whether it's a lot of pasta, garlic bread, pizza,
Speaker 2: even just a couple of slices of toast or a big,
Speaker 2: you know, sugary breakfast cereal with milk and fruit in
Speaker 2: the morning, and then a few hours later you feel
Speaker 2: quite weak and shaky. That's definitely something to be following
Speaker 2: up with your doctor about and they're not exactly sure
Speaker 2: why this happens, but yeah, there are quite a few
Speaker 2: things you can do to manage that from a nutrition
Speaker 2: and a lifestyle perspective as well, So definitely something you'd
Speaker 2: want to follow up with your GP about, all right,
Speaker 2: Susie brings us to the end of another episode of
Speaker 2: The Nutrition Couch And if you know that your diet
Speaker 2: needs a little bit more protein, going check out our
Speaker 2: scientifically formulated range of protein powders at design Yadietitians dot com.
Speaker 2: Susie and I are super, super proud of our range
Speaker 2: and we will be bringing our very fast, healthy formulated.
Speaker 1: Hot chocolates to market in just a few weeks.
Speaker 2: We are going to do a very exciting pre launch
Speaker 2: of that, so keep an eye on our social media
Speaker 2: pages and you Suki Couches at the Nutrition Couch podcast
Speaker 2: with some underscores in between on Instagram, and Susie's Susie
Speaker 2: Burrow Dietitian and I am at the Fitness Dietitian on Instagram.
Speaker 2: If you keep an eye on our social pages, we
Speaker 2: will be posting all about our new hot chocolates. We've
Speaker 2: got a functional sleep blend and a functional beauty blend
Speaker 2: of hot chocolate's coming to market very soon. So thank
Speaker 2: you for your support and we'll catch you in next
Speaker 2: week's episode.
Speaker 3: Have a great week,