Speaker 1: Do you find it easy to get to sleep, or
Speaker 1: maybe you get to sleep but then find yourself awake
Speaker 1: a few hours later.
Speaker 2: To celebrate the release of our.
Speaker 1: Brand new range of hot chocolates, on today's episode of
Speaker 1: The Nutrition Couch, we are deep diving all things sleep
Speaker 1: and also skin so you can be looking and.
Speaker 2: Feeling your best every day.
Speaker 1: Hi, I'm Cisyborrow and on Leon Wood, and together we
Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps
Speaker 1: you up to date on everything you need to know
Speaker 1: in the world of nutrition. But as we cover all
Speaker 1: things nutrition, science, sleep and skin, we also have found
Speaker 1: a new delicious seed based.
Speaker 2: Snap in supermarkets. We know you're going to love and
Speaker 2: if you are lacking.
Speaker 1: Some motivation at the moment, we have some ideas that
Speaker 1: might help you get moving. So Leanne Today is the
Speaker 1: day that you have been to our factory and collected
Speaker 1: our hot chocolates.
Speaker 2: We've got two ranges.
Speaker 1: We've got Rest which is a dairy based formulation to
Speaker 1: facilitate and support a healthy night sleep, and we have
Speaker 1: a Gorgeous Blow, which is a non dairy coconut based
Speaker 1: formulation that we have specifically developed to nourish healthy, glowing skin.
Speaker 1: So we thought that in line with that, it was
Speaker 1: time perhaps to talk a little bit about all things
Speaker 1: nutrition and sleep, because I don't think we've done it
Speaker 1: for quite a while, and I know talking to women
Speaker 1: every day that whether or not they've had a good
Speaker 1: night's sleep, particularly for myperi and postmenopausal women, who know
Speaker 1: that those hormonal shifts directly impact sleep quality and even
Speaker 1: the ability to get to sleep is such a huge
Speaker 1: part of women's health and well being. And you know,
Speaker 1: we have created this hot chocolate drink with some nutrients
Speaker 1: which we'll go into detail about to help support a
Speaker 1: healthy night sleep. But we thought, first of all, let's
Speaker 1: talk about some general nutrition principles and some of the
Speaker 1: things we observe that may be impacting your sleep. So,
Speaker 1: first and foremost, my experience is people eat their peoples.
Speaker 1: Women eat their dinner too late. Now, there is no
Speaker 1: doubt that if you've eaten your dinner within an hour
Speaker 1: or two when you're going to bed, it will have
Speaker 1: a profound effect on sleep that you may not even
Speaker 1: be considering. So first and foremost, when you've had a meal,
Speaker 1: and often a larger meal, at eight or nine o'clock
Speaker 1: at night, keep in mind.
Speaker 2: That all your blood flow is directed to the digestive.
Speaker 1: System, and that physical discomfort even of having food, if
Speaker 1: you suffer from reflux, if you feel bloated, if you
Speaker 1: have a tendency to eat too much, that absolutely is
Speaker 1: going to be made worse if you then lie down,
Speaker 1: because all of that gastric acid that's there to support
Speaker 1: digestion is more likely to come and repeat.
Speaker 2: You're lucky to have gas and at a minimum leand.
Speaker 1: We would encourage people to have at least two hours
Speaker 1: after their final meal of the day before they go
Speaker 1: to sleep, if not longer.
Speaker 2: Basically, the earlier the better.
Speaker 1: It's much better for you to go to bed on
Speaker 1: an empty stomach than it is to go And I
Speaker 1: can't tell you have any clients in mind and have reflux,
Speaker 1: have abdominal of this comfort, and we wonder why when
Speaker 1: we're eating.
Speaker 2: That largest meal of the day.
Speaker 1: So you want, as I said, at least two hours
Speaker 1: between that final meal, but I would say ideally three
Speaker 1: to four, because you want to go so that you're
Speaker 1: actually ready to rest as opposed to ready to digest,
Speaker 1: which is the state the body will be in. And
Speaker 1: if you're someone who finds that for whatever reason your
Speaker 1: dinner is later. You are much much better to have
Speaker 1: more food in the day and have that hot meal
Speaker 1: at lunchtime and then just use the evening meal as
Speaker 1: a lighter, half sized top up. So that is a
Speaker 1: great time to utilize some of those lower cow three
Speaker 1: hundred calorie pre made meals that we often say are small.
Speaker 1: That's perfect for that time of night. A soup, an omelet,
Speaker 1: half a portion of dinner, and then have the half
Speaker 1: the next day. Because in many cases lea out. I
Speaker 1: find people aren't even hungry, but it's like they eat
Speaker 1: on AUTOQ anyway and still have dinner even though it's
Speaker 1: eight o'clock. And sometimes I have a client text me
Speaker 1: and say, look, I'm actually not that hungry. Is it
Speaker 1: okay if I skip dinner? And I say absolutely. There's
Speaker 1: so many of us that have that belief that we
Speaker 1: must eat well. If you've eaten a decent lunch, if
Speaker 1: you've had a snack late afternoon, and you're genuinely not hungry,
Speaker 1: it's not going to hurt you to occasionally not eat,
Speaker 1: So don't be scared of that. Really listen to your
Speaker 1: body and see if you need to eat or not.
Speaker 1: That's the first thing. The next thing that pops up
Speaker 1: straight away leanne is caffeine. Now, we often think of
Speaker 1: caffeine just in a cup of coffee, so people will say, look,
Speaker 1: I have to have a caffeine cut off at twelve
Speaker 1: o'clock or two o'clock in the afternoon. But caffeine comes
Speaker 1: in a number of other foods, and in particular it's
Speaker 1: in dark chocolate. So I certainly have a lot of
Speaker 1: clients you might stay well clear of the tea of
Speaker 1: coffee in the afternoon, but they're very happy to sit
Speaker 1: down to a chocolate based treat after dinner. And if
Speaker 1: your caffeine sensitive, that will absolutely impact you. Because you've
Speaker 1: just looked up how much caffeine's in dark chocolate.
Speaker 2: It's quite high. No, it's any small amount.
Speaker 3: I think one out serving, which is roughly thirty grams,
Speaker 3: which if you're having a standard serving, cyber okay. But
Speaker 3: if you're having far more than just a couple of
Speaker 3: squares of chocolate, maybe you're getting in a bit more.
Speaker 3: But it's only around twenty to sixty milligrams of caffeine,
Speaker 3: depending on obviously the brand and the type and how.
Speaker 2: Much percentage of coco.
Speaker 3: Yeah, that's based on about seventy to eighty percent coco
Speaker 3: as well, So twenty milligrams is roughly you know, what's
Speaker 3: in a cup of tea as well, not too much,
Speaker 3: but again depending on brand and type, it could be
Speaker 3: up to sixty. So if you are a caffeine sensitive
Speaker 3: I think that may make an impact. But if you're not,
Speaker 3: like I know, you know, I've got friends of mine
Speaker 3: that can have a latte at eleven pm and go
Speaker 3: to sleep five minutes later, they're fine. So it's really
Speaker 3: probably only for those caffeine in sensitive folks that you'd
Speaker 3: probably want to worry about that. Also, considering that caffeine
Speaker 3: has a six hour half life, so six hours after
Speaker 3: you've had a cup of coffee at midday, six hours later,
Speaker 3: there's still half the amount of caffeine in your system.
Speaker 1: True, but I think sixty milligrams is not insignificant considering
Speaker 1: that a shot of coffee is one hundred. But I
Speaker 1: think for people, whether or not your caffeine sensitive, if
Speaker 1: you have trouble sleeping, it's certainly worth going without the
Speaker 1: caffeine to see if it helps. So just be mindful
Speaker 1: if you're having something after dinner as a tree, and
Speaker 1: it's generally chocolate based, because you do get a little
Speaker 1: bit from milk chocolate as well.
Speaker 2: You're probably better.
Speaker 1: To swat maybe and do something like our like a
Speaker 1: hot chocolate that we formulated here, some frozen yogat, something
Speaker 1: that doesn't have the chocolate base, just to see if
Speaker 1: it does help, particularly if you're one of those people
Speaker 1: who struggle, because I should say is an offside. One
Speaker 1: of the reasons that perimenopausal and postmenopause are women struggle.
Speaker 2: With sleep is that when you're going through.
Speaker 1: Those hormonal changes, the hypothalamus goes chaotic, it goes all crazy,
Speaker 1: and it doesn't know.
Speaker 2: If it's asleep or awake.
Speaker 1: And that's the hormonal shift that comes as you reduce
Speaker 1: estrogen over time. So it's not just you, it's actually
Speaker 1: profound hormonal shifts in the body that are causing that.
Speaker 1: So then it comes down to how do we best
Speaker 1: manage it given that that's physiologically going to happen whether
Speaker 1: we like it or not. So certainly paying attention to
Speaker 1: are you eating chocolate and the like? And I have
Speaker 1: quite a few clients who have diet soft drink at
Speaker 1: night so they avoid having it in the day and
Speaker 1: then they might have a cheeky diet coke or Pepsi
Speaker 1: max with dinner. Well, again, it is a source of caffeine.
Speaker 1: It's not as high as start chocolate I think from memory,
Speaker 1: I think it's about thirty to fifty milligrams in a
Speaker 1: buddy bottle of diet soft drink like Colon soft drink.
Speaker 1: So again, if you have that part of your routine
Speaker 1: and you're struggling with your sleep, it's probably worth going
Speaker 1: without it or trying a caffeine free variety to see
Speaker 1: if that does help. And then finally that the point
Speaker 1: I want to talk about in terms of sleep and
Speaker 1: nutrition is the alcohol.
Speaker 2: Now, alcohol generally disrupts sleep.
Speaker 1: There's strong evidence to show that it impacts the ability
Speaker 1: to get into a deep sleep, which is why you
Speaker 1: might find that when you've had a few drinks you
Speaker 1: sort of pass out and then wake up a little
Speaker 1: bit later. But it's also incredibly dehydrating. Now, if you're dehydrated,
Speaker 1: and particularly if you've had it with a salty meal,
Speaker 1: that again will impact your sleep. So certainly it's worth
Speaker 1: considering do you really need that glass of wine and
Speaker 1: if your sleep is being so severely impacted, is it
Speaker 1: worth going alcohol free for a while to see if
Speaker 1: it is improved? And I just today's spiritual client who
Speaker 1: said to me that the number one thing she noticed
Speaker 1: since giving up her wine each night was the impact
Speaker 1: on her sleep, because when she would have a glass
Speaker 1: of wine, she would wake up several times and it
Speaker 1: was disrupting her sleep. And the issue is that is
Speaker 1: that she continued to wake up through the night and
Speaker 1: have disturbed sleep, and hence it really impacted her. But
Speaker 1: in terms of some key nutrients known to help perhaps
Speaker 1: benefit sleep, certainly, one of the reasons that we've added
Speaker 1: some the amino acid l trip to fane to our
Speaker 1: restop chocolate is that there is evidence to show that
Speaker 1: helps promote a sleep cycle. So that's one of the
Speaker 1: key things. We know that magnesium helps is a muscle relaxant,
Speaker 1: so we've added some magnesium in as well to that mix.
Speaker 2: The other nutrients are a couple of.
Speaker 1: Herbal additions that we know have got some evidence based
Speaker 1: to them.
Speaker 3: Yeah, we've got glycine, which is a good one. Obviously,
Speaker 3: you know, there's not strong, strong evidence based to these ingredients,
Speaker 3: but there are some small, more emerging studies and research
Speaker 3: coming through, so Glycine was an important supplement that has
Speaker 3: been shown in some small studies to sort of trigger
Speaker 3: a drop in body temperature and at the same time
Speaker 3: help people to fall asleep more quickly and spend more
Speaker 3: time in that deep ram type sleep. We've also put
Speaker 3: Kamamle extract in there. We know a lot of our
Speaker 3: clients that love a cup of Cama mal te full bed.
Speaker 3: It's very calming, it helps them wind down for the night.
Speaker 3: Passionflower extract is something that we've used and it's a
Speaker 3: beautiful little botanical there's some small research studies that show
Speaker 3: that it helps you treat anxiety, sleep and insomnia. And
Speaker 3: Jujube extract is our last one, which again there's some
Speaker 3: small research studies that have shown that it can help
Speaker 3: to increase the total sleep time. Some beautiful ingredients in there,
Speaker 3: some active botanical ingredients as well, and it's all coming
Speaker 3: together in a really beautiful, creamy blend of our rest
Speaker 3: hot chocolate, which is available at design by a dietitian.
Speaker 3: So we're so so proud of it. We think it
Speaker 3: tastes amazing, but we are biased, so you'll have to
Speaker 3: jump on order some and try some of yourself to
Speaker 3: see if you think it's as good as we do.
Speaker 1: So talking about rest for nights sleep and by all
Speaker 1: means actually if you have any other remedies or strategies
Speaker 1: that you use to promote a healthy sleep, do.
Speaker 2: Let us know on our Instagram.
Speaker 1: But the other thing we wanted to talk about today
Speaker 1: because we've released the skin version below, which is a
Speaker 1: dairy free mix, because we know a lot of people
Speaker 1: and totally find dairy upsets their skin, and hence we
Speaker 1: wanted a dairy feed mix with still a collagen base,
Speaker 1: is talk about the role nutrition plays in.
Speaker 2: Our skin health.
Speaker 1: And the first thing as dieticians we will say is
Speaker 1: there is not one food that you can eat to
Speaker 1: determine or ensure that you've got healthy skin, because skin
Speaker 1: comes down to the health of our body, and that
Speaker 1: is very much in terms of our overall nutrition platform. Now,
Speaker 1: skin cells turn over about every three months or so,
Speaker 1: and so it's very interesting that when a client will
Speaker 1: start a new diet regime and be eating a lot
Speaker 1: more dietary fiber and a lot more Omega three fat
Speaker 1: and get rid of a lot of the process feeds
Speaker 1: that with quite quickly the look and the change of
Speaker 1: their energy and their skin happens quite quickly, and that
Speaker 1: is not by chance.
Speaker 2: It's because you do see that in the eyes and
Speaker 2: the skin very very quickly.
Speaker 1: But it's not a matter of just popping some Amiga
Speaker 1: threes and off you go.
Speaker 2: It's really about.
Speaker 1: Making sure that you're ticking a box on a number
Speaker 1: of those key nutrients. So the first thing to check
Speaker 1: is what we would call the health of your digestive
Speaker 1: track and how much range of plant based foods and.
Speaker 2: Dietary fiber you're having.
Speaker 1: So it's getting those seven to ten serves of fresh
Speaker 1: fruit and veggies every day. And that's constantly what I'm
Speaker 1: saying to my clients. You need more fresh food in
Speaker 1: the day. You need at least a couple of serves.
Speaker 1: It's not good enough just to have toast and cheese
Speaker 1: or toasting and egg. Where's the tomato? Where's the addition?
Speaker 1: At each and every meal. There needs to be fresh
Speaker 1: food and that range because that promotes the gut microbiome diversity.
Speaker 1: And that's where we're looking at a range of different foods,
Speaker 1: different seeds, different nuts, different grains. The more of those
Speaker 1: the better when it comes to overall digestive help. And
Speaker 1: that's why I do like salad bags because you get
Speaker 1: a range of different vegetables going in, Whereas, particularly at
Speaker 1: the moment they end, the cost of food is so high.
Speaker 1: Like you go to make a super a salad, it's
Speaker 1: costing you twenty thirty dollars by the time you buy
Speaker 1: the leaves and the tomatoes and the caps can wear
Speaker 1: as at least in a salad bag you get several
Speaker 1: different types of lettuce and mixed things, so you get
Speaker 1: some of those range of nutrients at a much more
Speaker 1: friendly price point. The next is the good fats, now
Speaker 1: the good fat ratios in our diet. Predicting flammation and
Speaker 1: inflammation is one of the key things that will predict how.
Speaker 2: Your skin looks and feels.
Speaker 1: If your skin's inflames, you'll notice redness, you'll notice dryness.
Speaker 1: And that's why we often talk about a fish oil
Speaker 1: and Amega three is being so powerful because they are
Speaker 1: the powerful anti inflammatory.
Speaker 2: So if you really.
Speaker 1: Want your skin to be better quality and texture, you've
Speaker 1: got to eat more early fish. You've got to eat
Speaker 1: more sardines, you've got to eat more salmon. With the skin,
Speaker 1: you've got to have those really high quality amiga three
Speaker 1: fats and if you're not a fish eater, certainly trying
Speaker 1: a fish or capsule or the seeds and in particular
Speaker 1: things like sunflower seeds, pumpkin seeds. That's why we like
Speaker 1: the munch snacks and we've got another seed based snacks
Speaker 1: to talk about in a minute, because they super load
Speaker 1: those anti inflammatory fats and basically undo some of the
Speaker 1: damage that comes from day to day life and eating,
Speaker 1: having caffeine and being dehydrated and all the things we
Speaker 1: do on the weekends. And then nutritionally, certainly there is
Speaker 1: evidence for vitamin seed. Now we have added vitamin C
Speaker 1: as an evidence based to Glow for that reason. Basically,
Speaker 1: vitamin C is involved in new cell generation and collagen
Speaker 1: formation in the body, and because it's a water soluble vitamin,
Speaker 1: you really can superload it. So it's very high in berries,
Speaker 1: but also things like Mandarin's oranges, Kiwi fruit, red capsic
Speaker 1: and sweet potato. So you certainly would want to be
Speaker 1: including at least two to three of those brightly colored
Speaker 1: vitamin C rich vegetables every single day. That's where you're
Speaker 1: going to superload vitamin C. And even in short term studies,
Speaker 1: actually when people have superloaded beat a carotene or carrot
Speaker 1: like having a lot of carrots and your skin might
Speaker 1: go a little bit orange. There's evidence to show that
Speaker 1: it improves the color and tone of your skin within days.
Speaker 1: That's how quick that is. So certainly we've included vitamin
Speaker 1: C in our skin formulation, and we have included collagen
Speaker 1: a strong source of collagen on a daily basis has
Speaker 1: been shown to improve cell quality and strength and elasticity.
Speaker 1: And then the third nutrient we've put in the skin
Speaker 1: GO formula is coenzon q ten, which is basically a
Speaker 1: very powerful antioxidant and I first became familiar with co
Speaker 1: q ten working with heart value patients.
Speaker 2: It has been proven to improve blood.
Speaker 1: Flow and certainly for skin health, it's linked to vitamin
Speaker 1: C and basically keeps our cells healthier. And when our
Speaker 1: cells are healthier, our skin will look better and have
Speaker 1: a better texture and color, which is what we're seeing
Speaker 1: each day when we look in the mirror.
Speaker 3: And there's also been some small research studies that show
Speaker 3: that dietary intakes of coenzyme q ten can also see
Speaker 3: small improvements in wrinkle area of fraction and also skin
Speaker 3: smoothness as well, and then just going back to the
Speaker 3: collagen that you mentioned, suzi is such a powerful nutrients
Speaker 3: and we're seeing more and more research studies coming out
Speaker 3: to show how important it is in terms of improvements
Speaker 3: with skin elasticity and also skin hydration as well. But
Speaker 3: it's really important that you take the right dose of this.
Speaker 3: So the research really shows that it's two to three
Speaker 3: grams of collagen a day. If you take half a
Speaker 3: gram or one gram of collagen a day, you're not
Speaker 3: going to see the benefits that the research actually shows.
Speaker 3: So you have to make sure that when you're reading
Speaker 3: about these nutrients, and you're hearing about these nutrients like protein.
Speaker 3: For example, if you take ten grams of powder, as
Speaker 3: that's the only part of the meal of snack you're
Speaker 3: having it in, that's not very much. But if you
Speaker 3: get that up to twenty or thirty grams, you're going
Speaker 3: to see the benefits from a metabolic benefit. Same deal
Speaker 3: with collogreen. You take a gram, you won't see anything.
Speaker 3: You take between two to three grams and you will
Speaker 3: see some benefits because that's where the research really sits.
Speaker 3: So you have to ensure that you take the right
Speaker 3: dose in the therapeutic dose that the research shows. So
Speaker 3: with colligen, it definitely is two to three grams are
Speaker 3: serving and in our glow hot chocolate, I'm pretty sure,
Speaker 3: so say correct me if I'm wrong. We have two
Speaker 3: and a half grams are serving.
Speaker 2: Don't we? All right?
Speaker 3: I don't think I really have too much more to
Speaker 3: add there. I think you pretty much ticked it all off.
Speaker 3: But absolutely fresh as best. The more brightly colored you
Speaker 3: can get frozen is fine, canned, you know, tin fruits
Speaker 3: and veggies as well, they're all fine. But the more
Speaker 3: diversity and the more color that you can get in obviously,
Speaker 3: the more nutrients and more vitamins, the more minerals, the
Speaker 3: more antioxidants and polyphenols that you're going to get through
Speaker 3: your diet. And you can't do that if you're just
Speaker 3: having chicken, broccoli and brown rice every single day, if
Speaker 3: you're having grilled fish with sweet potato and green beans
Speaker 3: every single day, you have to make sure you're essentially
Speaker 3: eating the rainbow. As corny as that sounds, that is
Speaker 3: the best possible thing you can do for your skin,
Speaker 3: and also remembering those environmental.
Speaker 2: Factors as well.
Speaker 3: If you're hugely stressed and you're not sleeping, well, that's
Speaker 3: not going to have a great impact on your skin.
Speaker 3: If you're somebody who smokes, your skin has no help.
Speaker 3: If you go out in the sunshine each day and
Speaker 3: you never ever wear sunscreen, you've got no you know,
Speaker 3: you've really got no hope for glowing skin. So there's
Speaker 3: a lot of environmental and lifestyle things that we can
Speaker 3: do as well. And also, of course, exercises wonderful. It
Speaker 3: increases blood flow, it gets you know, blood moving through
Speaker 3: the body. That's also really important for glowing skin, as
Speaker 3: is a great skin care foundation and a routine. You know,
Speaker 3: if you routinely go out drinking, you have a late night,
Speaker 3: you're standing around people smoking cigarette, you're getting that passive smoke,
Speaker 3: and then you come home and you don't take your
Speaker 3: makeup off before bed, you've got no hope. So our
Speaker 3: hot chockel is great, but it's not that great. You've
Speaker 3: got to do the basics too.
Speaker 1: I need to submit negative if they can, I just
Speaker 1: quote you on that you've got if you're out What
Speaker 1: did you say, if you're out in the sun, you've
Speaker 1: got no hope.
Speaker 2: Uplifting.
Speaker 3: But we also cancer safe as well. We would like
Speaker 3: our listeners to wear our sun. It's very important, particularly
Speaker 3: in Australia.
Speaker 1: She's just gone and kicked up all the hot chocolates,
Speaker 1: so it's very tired. Like I'm gonna be very positive.
Speaker 1: I will say though, when it comes to Amiga threes,
Speaker 1: always have the skin on the salmon if you like it,
Speaker 1: because a significant component of the Amiga threes is in
Speaker 1: the skin.
Speaker 2: So do that with the salt.
Speaker 1: I know you do an amazing crispy skin salmon. Don't
Speaker 1: throw that out like it's ten people give.
Speaker 2: It to like to the cat. Yeah, no, I no,
Speaker 2: it's my favorite part. But you got to salt it.
Speaker 3: Yeah, You've got to salt the crap out of it
Speaker 3: for it to be good and crispy.
Speaker 2: Yeah, or in the air fry it comes really crispy. Back.
Speaker 1: You've got to because I naturally don't ur towards the
Speaker 1: skin like I certainly would be taking it off. And
Speaker 1: even one of my little boys loves bar one doesn't
Speaker 1: like salmon.
Speaker 2: They like Barra Mundi.
Speaker 1: So I'll do the salmon for me and my other
Speaker 1: little boy, and then one Gus only doesn't like the
Speaker 1: pink fish as much. He'll like sparam. But often even
Speaker 1: the barren mundy skin like, I'll take it off, whereas
Speaker 1: I think, oh, you've got to leave it on, because
Speaker 1: actually it's got a significant component of those A mega
Speaker 1: threes in that. And I know some people listening will
Speaker 1: be thinking, oh, I don't like fish, which is.
Speaker 2: A chicky one.
Speaker 1: So if you don't like fish and can tolerate fish
Speaker 1: or capsules, I certainly would be doing that for the
Speaker 1: long chain omega three fats that you only really get
Speaker 1: from long chain fish. Now, if you worry about it repeating,
Speaker 1: it'll put them in the freezer and then they dissolve
Speaker 1: and you won't get that regurge as much.
Speaker 2: Or sort of burnt fish. But if you sort of
Speaker 2: allergic or really don't like it.
Speaker 1: The next best option is those long chain plant fats
Speaker 1: in walnut, soylin seed bread, sunflower seeds, pumpkin seeds, and
Speaker 1: what's the amiga six flax seed all the sorry, yeah,
Speaker 1: that's right. And also flax seed oil is very good
Speaker 1: for women who are in peri years with dry eyes.
Speaker 1: One of the optomologists told me that, so that might
Speaker 1: be a supplement worth taking, but keep it out of
Speaker 1: the light because it's very unstable.
Speaker 2: And it goes roundswered very quickly. So yeah, the flax
Speaker 2: seed or is.
Speaker 1: Your next best bet if you're not a fish consumer,
Speaker 1: which leanne leads us to a product.
Speaker 2: Now.
Speaker 1: Today I said to Leanna wanted to do a lean
Speaker 1: sausage and she was not happy with it at all.
Speaker 1: She was like, no, we can't be recommending sausages. And
Speaker 1: I was a bit upset because I was thinking a
Speaker 1: lot of people eat sausages. But we will deal with
Speaker 1: that on another time because I have been to Cohal's
Speaker 1: and found another product, and I actually was happy with
Speaker 1: the ones I found because I haven't seen them before
Speaker 1: and I thought, all these are actually really good. So
Speaker 1: this is called Leanne. Pimp my Snack.
Speaker 2: Have you heard of it?
Speaker 3: No, I haven't seen them before.
Speaker 2: I found it in the must have been health food section.
Speaker 1: I actually might have been like chip section actually, and
Speaker 1: you can buy it online. Pimp My Snack or Coal's
Speaker 1: had them, and I just think they're fantastic because they're
Speaker 1: seed based and you and I love the Munchme seeded snacks,
Speaker 1: but there isn't a lot of seeds, but this one
Speaker 1: is great. So I picked up today the maple cinnamon
Speaker 1: seeds one, there's two. This is an eighty gram bag.
Speaker 1: They're not cheap. I think they're about five or six dollars,
Speaker 1: but that's pretty standard boutique snacks, isn't it. So the
Speaker 1: ingredients are sunflower seeds, which I loved because you never
Speaker 1: see sunflower seeds in a snack and they're so high
Speaker 1: in the Amiga three plant based vats. Then pumpkin seeds,
Speaker 1: raw sugar, maple syrup at five percent, cinnamon, point seven
Speaker 1: sea salt.
Speaker 2: And vanilla.
Speaker 1: So as clean really as it comes, because even though
Speaker 1: there's two sources of sugar perserve, it only translates into
Speaker 1: two point one grams, which.
Speaker 2: Is very low. So the bags eighty grams.
Speaker 1: They're recommending a twenty gram serve, which, to be honest,
Speaker 1: would be more than enough.
Speaker 2: Seeds, Like how many seeds can you eat? Like you
Speaker 2: ear need a little.
Speaker 1: Bit and you get four point one grams of protein,
Speaker 1: one hundred and eight calories, three grams of carb. They
Speaker 1: haven't listed fiber, but I thought, like, how fantastic. You
Speaker 1: can either have a little handful in your snackplate, you
Speaker 1: could add it to your cereal.
Speaker 2: In the morning.
Speaker 1: It's gluten free and It's just an alternative to the
Speaker 1: munchmes if you want something different with a different flavor.
Speaker 1: So I'm giving it a five star rating. Pick my Snack,
Speaker 1: I love it. There's a few different ones. There's barbecue,
Speaker 1: there's a plain one. But I thought, yeah, they're more
Speaker 1: these kind of healthier snacks we have because actually, when
Speaker 1: I was looking for a product, I was looking at
Speaker 1: these like extruded beech shroot chips and I almost pick
Speaker 1: those up, and I was like, actually, they're still pretty
Speaker 1: process really like, whereas these are offering good fats, protein,
Speaker 1: and we need a lot more of those. So yeah,
Speaker 1: have a look online. They're called Pimp my Snack. It's
Speaker 1: four serves per bag. Just keep that in mind. But yeah,
Speaker 1: top marks for me, and particularly when we're talking about
Speaker 1: skin health. You can't go past long chain good fats
Speaker 1: when it comes to skin health and getting a serve
Speaker 1: of nuts or seeds each and every day.
Speaker 3: Yeah, I love it. I agree, so much better than
Speaker 3: your damn sausage. I was like, sausages, No, these way
Speaker 3: better love them. I would recommend these my clients in
Speaker 3: two ways. I think on top of like Greek yogurt
Speaker 3: or like a high protein type yogurt. This would be
Speaker 3: an awesome option because sometimes my clients just get a
Speaker 3: bit over eating yogurt by themselves, but they do it
Speaker 3: a lot of yogurt, particularly when they're in a fat
Speaker 3: lost phase, because we know yogurt is one of the
Speaker 3: most filling snacks out there. I handle my heart think
Speaker 3: a yoga like a Greek yogurt is really really compared
Speaker 3: to a lot of other snacks. If you're having a
Speaker 3: really hungry day, something like a bit of yogurt with
Speaker 3: some fruit in some of these seeds is awesome. I
Speaker 3: also think you could mix it through like some air
Speaker 3: pop popcorn. A lot of my clients love popcorn, but
Speaker 3: you and I both don't love giving carbs alone as
Speaker 3: snacks unless our clients are hugely athletic and doing a
Speaker 3: ton of steps and exercise, which let's be honest, most
Speaker 3: of them aren't, which is fine, but we do like
Speaker 3: to pair carb based snacks with either some fat or
Speaker 3: someome protein to slow down that blood sugar spike. So
Speaker 3: I would love to see these with a bit of
Speaker 3: like air pop popcorn, because I think popcorn is a
Speaker 3: great snack. I eat it regularly. I recommend it regularly,
Speaker 3: but I'll often give my clients popcorn with a few nuts.
Speaker 3: This could be a great alternative, or even like a
Speaker 3: boiled egg or some veggie sticks with a bit of
Speaker 3: like avocado guacamolid dip.
Speaker 2: So I really like them. I think they're great. Hey
Speaker 2: weare fruit or fruit?
Speaker 1: Yeah, yeah, listener question Now, a lot of people have
Speaker 1: been struggling with motivations at this time of year.
Speaker 2: I've had a lot of.
Speaker 1: My clients who are really feeling bluff. And I know
Speaker 1: the weather hasn't been good in brine Vegas either is
Speaker 1: at Land. It's been very wet.
Speaker 2: It's merri wet andriy.
Speaker 1: So I had a couple of my clients give me
Speaker 1: this idea. So I've kind of made the question up
Speaker 1: the questions around how do you get motivated to move
Speaker 1: when you're feeling pretty blah at this time of the year,
Speaker 1: because it's like August, you know, it's not summer yet,
Speaker 1: it's not the weather, it's not great. And a client
Speaker 1: said to me that she had like enrolled you know,
Speaker 1: I think it was called Wild Women's Adventures or some
Speaker 1: kind of private group that goes on adventure treks, and
Speaker 1: I thought that is such a good idea because certainly
Speaker 1: I noticed an observation is that there's women say you
Speaker 1: go through and you have your kids, and you're sort
Speaker 1: of dating and busy and working, and then the kids
Speaker 1: grow up or you get divorced, and you sort of
Speaker 1: have this lull maybe between forty and sixty or seventy
Speaker 1: whatever the age range, where you kind of you've had
Speaker 1: your kids already, you're just looking for something extra, and
Speaker 1: sometimes the husband's at home and they don't want to
Speaker 1: go out and were busy working, and it's like, you know,
Speaker 1: these women have got a lot of energy and they
Speaker 1: want to do things, but they're not necessarily feeling like
Speaker 1: walking around the block on their So I thought, do
Speaker 1: you know how many of these kind of women's trekking,
Speaker 1: adventure event type programs there are all around the country
Speaker 1: and around the world where you can join like minded
Speaker 1: women to be active. And it can be mountain climbing,
Speaker 1: it can be bushwalking, it can be treking, it can
Speaker 1: be gearing up for events. You know, there's marathons coming up,
Speaker 1: there's half marathons, and sometimes that is the bit of
Speaker 1: social connection and excitement that you need to.
Speaker 2: Get yourself active. And I thought, if you're.
Speaker 1: Listening thinking I need to be more active, but I'm
Speaker 1: on my own a lot, my kids are grown up.
Speaker 1: I would love to go bushwalking, I'd love to go trekking.
Speaker 2: Go online. I've just done a quick google.
Speaker 1: There's like so many different women walking tours for women,
Speaker 1: adventure tours for women, hiking, women's tek training sessions like
Speaker 1: there are so many because there's all these like minded
Speaker 1: women who want to be active and don't want to
Speaker 1: and want to be social doing it. So I thought
Speaker 1: it was good just to mention on the potty because
Speaker 1: I'm sure there's people listening feeling like, oh, I can't
Speaker 1: bear it go to the gym again, and I'm so
Speaker 1: sick of walking on my own. And there's a whole
Speaker 1: group of women probably in your area who are also
Speaker 1: very keen to go and enroll in these adventures. And
Speaker 1: I myself love to do long walks, and usually when
Speaker 1: I'm not crazy with kids and staff and school sport,
Speaker 1: I often do the bloody long walk. So people would
Speaker 1: have heard of those. They're the thirty plus k walks
Speaker 1: mitochondria disease. I find they're great events all around the country.
Speaker 1: You need to train for them. Because they're quite long,
Speaker 1: and often you'll get in the past, got a group
Speaker 1: together of four or six people and you'll go and
Speaker 1: train together for them, and it's been fantastic and I've
Speaker 1: loved it, and I'll go back to.
Speaker 2: Doing it again when I'm not so busy.
Speaker 1: But yeah, certainly there are plenty of people out there
Speaker 1: who are like minded, who want to be active but
Speaker 1: are looking for a social way to do it. So
Speaker 1: if that's you, do a search and look for a
Speaker 1: local group of connected women, because you'll be shocked how
Speaker 1: many there are. Because women, if these generations will live
Speaker 1: very long lives. Let's be honest, the men don't generally
Speaker 1: live as long as we do. And you know, you
Speaker 1: want to sit and active and agile and getting out
Speaker 1: there and living, and they could be a great way
Speaker 1: to connect with other people and you know, create a
Speaker 1: whole new aspect of your life that brings you enjoyment
Speaker 1: and a social aspect to getting fit and active without
Speaker 1: using a gym or traditional exercise, which may not be
Speaker 1: your jam.
Speaker 3: I've had a couple of clients to like ultra walking.
Speaker 3: I don't even know the name for them, where they like,
Speaker 3: they've stayed overnight they've had to take the big packs
Speaker 3: with them, like they're hiking through the forests in the
Speaker 3: middle of the night like crazy, and it's a couple
Speaker 3: of days. So yeah, if you're into that kind of thing,
Speaker 3: you want the more endurance thing, they're definitely out there.
Speaker 3: But a lot of my clients just do like the
Speaker 3: park runs on the weekend. You know, I think it's
Speaker 3: only about five k. You don't even have to run.
Speaker 2: The whole way.
Speaker 3: You can push a stroll, you can walk, you can
Speaker 3: just do a little bit and tap out. So yeah,
Speaker 3: just start small. There's quite a few good apps as that.
Speaker 3: I think it's called the Couch to five k or
Speaker 3: something or like. It kind of coaches you to train
Speaker 3: if you want to get into a bit of running,
Speaker 3: particularly as the weather warms up a little bit, it's
Speaker 3: good to get out there and get active. A lot
Speaker 3: of my clients play social netball, social touch that. There's
Speaker 3: quite a few good things around. If you're not into
Speaker 3: the traditional gym based workout, or you don't like the
Speaker 3: workouts from home, or they're just getting a bit sale
Speaker 3: and repetitive, it is really nice to continue to shake
Speaker 3: up the exercise regime. The body does like doing different things.
Speaker 3: So if you've been doing the same thing for months,
Speaker 3: if not years and years now, it probably is a
Speaker 3: great time to investigate something different, trying to ensure that
Speaker 3: you still achieve that minimum of two days a week
Speaker 3: of resistance based training. Particularly for women, once you get
Speaker 3: over forty years of age, we actually lose Women lose
Speaker 3: their muscle mass by about one to two percent every
Speaker 3: single year past the age of forty. So it is
Speaker 3: really that if you don't use it, you'll lose it.
Speaker 3: So it's incredibly important. You don't have to necessarily do
Speaker 3: it in a gym. You know, doing something like rock
Speaker 3: climbing is definitely putting your muscles underloaded and tensions. So
Speaker 3: I think it's just really important to ensure you're maintaining
Speaker 3: that minimum of two resistance based training sessions a week.
Speaker 3: But shake up the regime, don't do the same old
Speaker 3: thing all the time. And yeah, get social, get active,
Speaker 3: sign up to something and motivate yourself. You know, it
Speaker 3: might be a ten k run around, it might be
Speaker 3: a half marathon. If you're already a runner, you clock
Speaker 3: five ten k's regularly, maybe challenge yourself and sign up
Speaker 3: to a half marathon. In six months and get training.
Speaker 3: There are tons and tons of things out there, and
Speaker 3: the best thing is a lot of these races after
Speaker 3: charity as well. So it's really good motivation because you
Speaker 3: know that you're doing it for a really good cause
Speaker 3: as well.
Speaker 2: Well. Yeah, one of the months at school was going
Speaker 2: to tour. What are you doing?
Speaker 1: I'm getting ready to go away? And she was going
Speaker 1: to airs rock on a trek for five nights with
Speaker 1: the other school month.
Speaker 2: I've seen them. I had a client who did that once.
Speaker 1: Yeah, I was like, wow, that's cool, Like yeah, so
Speaker 1: it gave me the idea, and I think there's lots
Speaker 1: of options out there, and yeah, because so many of
Speaker 1: us sort of sit at home feeling lonely and it's
Speaker 1: a bit like we're going to gym again, Whereas that
Speaker 1: creates a group energy of different people when there's so
Speaker 1: many different events and trips you can do, and sometimes
Speaker 1: that's all we need. Isn't that just something to look
Speaker 1: forward to, to keep pressing on, particularly.
Speaker 2: When things or when you're in one of.
Speaker 1: Those transitions in life where you've spent twenty thirty years
Speaker 1: looking after kids and all of a sudden they go
Speaker 1: and you're like got all this gaping.
Speaker 2: Holes, you know, how do you fill it with things
Speaker 2: that are meaningful?
Speaker 1: And certainly you tick many a box by keeping fit, active,
Speaker 1: healthy and social in something that you can do for
Speaker 1: many years, because let's be honest, we can walk forever
Speaker 1: and you want to be able to do that and
Speaker 1: maintain that mobility.
Speaker 2: So yeah, have a look, and we'd love to hear
Speaker 2: any stories.
Speaker 1: But certainly I've had some great feedback from clients who
Speaker 1: have tried and looking forward to different things and it's
Speaker 1: given them so much enjoyment, particularly around training and exercise.
Speaker 2: All rightly, well, that brings us to the end of
Speaker 2: the Nutrition Couch for another week.
Speaker 1: Please keep telling your friends about us, and if you haven't,
Speaker 1: log on to Design by Dieticians, where you can see
Speaker 1: our range of nourished protein powders and our latest release,
Speaker 1: which is our Glow and Rest hot chocolate mixes.
Speaker 2: And we can't wait to hear what.
Speaker 1: You think of them, and we will see you same time,
Speaker 1: same place next week for our weekly episode.
Speaker 2: Drops. Have a great week.
Speaker 3: Thank you for listening.