1 00:00:04,400 --> 00:00:06,240 Speaker 1: What foods do you think of when we talk about 2 00:00:06,280 --> 00:00:10,280 Speaker 1: free foods? Maybe fruit, maybe veggies, maybe even popcorn. On 3 00:00:10,320 --> 00:00:13,360 Speaker 1: today's episode of The Nutrition Couch, we take a closer 4 00:00:13,400 --> 00:00:16,640 Speaker 1: look at what are free foods, what the term means, 5 00:00:16,640 --> 00:00:19,439 Speaker 1: and how you can add more bulk and flavor into 6 00:00:19,520 --> 00:00:22,800 Speaker 1: your favorite healthy meals. Hi, I'm Leane Ward and I'm 7 00:00:22,880 --> 00:00:25,640 Speaker 1: City Burrow, and together we bring you The Nutrition Couch, 8 00:00:25,800 --> 00:00:27,920 Speaker 1: the weekly podcast that keeps you up to date on 9 00:00:28,000 --> 00:00:29,840 Speaker 1: everything that you need to know in the world of 10 00:00:29,960 --> 00:00:33,479 Speaker 1: nutrition as well as free foods. Today we discussed if 11 00:00:33,479 --> 00:00:37,040 Speaker 1: it's possible to eat too much protein. Our product is 12 00:00:37,040 --> 00:00:39,720 Speaker 1: a favorite for those who may enjoy your cheeky little 13 00:00:39,760 --> 00:00:42,479 Speaker 1: gin every now and then, and our listener question is 14 00:00:42,560 --> 00:00:45,880 Speaker 1: all about a common issue that may impact our sleep. 15 00:00:46,240 --> 00:00:48,720 Speaker 1: So to kick us off today, Susie, we are chatting 16 00:00:48,840 --> 00:00:52,200 Speaker 1: all things free foods. And this may be even perhaps 17 00:00:52,240 --> 00:00:54,760 Speaker 1: a controversial topic because I know a lot of dieticians 18 00:00:54,760 --> 00:00:57,240 Speaker 1: who would classify some you know, and say there are 19 00:00:57,240 --> 00:00:59,360 Speaker 1: no free foods because all free, you know, all food 20 00:00:59,360 --> 00:01:02,520 Speaker 1: besides water calories. But then when we say free foods, 21 00:01:02,520 --> 00:01:05,960 Speaker 1: we aren't technically saying foods that have zero calories. We're 22 00:01:06,000 --> 00:01:08,679 Speaker 1: really meaning foods that are very low in energy and 23 00:01:08,720 --> 00:01:11,119 Speaker 1: quite high in volume. And a lot of these foods 24 00:01:11,160 --> 00:01:13,400 Speaker 1: are quite nutrient dense as well, so they helped to 25 00:01:13,440 --> 00:01:16,000 Speaker 1: fill you up for minimal calories. So we're not saying 26 00:01:16,040 --> 00:01:18,919 Speaker 1: to our listeners that they have no calories. Basically everything 27 00:01:18,959 --> 00:01:22,399 Speaker 1: is calories, even vegetables, but they're very minimal calories. And 28 00:01:22,440 --> 00:01:24,800 Speaker 1: when you're thinking about bang for your buck in terms 29 00:01:24,800 --> 00:01:28,280 Speaker 1: of feeding, filling yourself up, volume, eating fat loss, these 30 00:01:28,280 --> 00:01:31,080 Speaker 1: are probably good amounts of foods to add into the diet, 31 00:01:31,080 --> 00:01:31,520 Speaker 1: aren't they. 32 00:01:32,200 --> 00:01:35,000 Speaker 2: I think it came to mind because I'd been talking 33 00:01:35,040 --> 00:01:39,200 Speaker 2: to clients about their dinners and they had a lot 34 00:01:39,240 --> 00:01:43,520 Speaker 2: of question about seasoning, so things like marinades and you know, 35 00:01:43,760 --> 00:01:47,560 Speaker 2: spices and saucers, and I said, oh, well, you can 36 00:01:47,560 --> 00:01:49,440 Speaker 2: have a kind of as much of those as you like. 37 00:01:49,520 --> 00:01:51,600 Speaker 2: And I thought, oh, that's an interesting concept. I don't 38 00:01:51,600 --> 00:01:54,160 Speaker 2: think we talk a lot about foods that people perhaps 39 00:01:54,160 --> 00:01:57,080 Speaker 2: have to limit or be mindful of portions, or how 40 00:01:57,160 --> 00:01:58,440 Speaker 2: much protein are you having? 41 00:01:59,040 --> 00:02:00,840 Speaker 3: Are you having too much carbohydrate? 42 00:02:00,880 --> 00:02:02,760 Speaker 2: You know, we speak about that often, and that we 43 00:02:02,760 --> 00:02:05,320 Speaker 2: don't speak as often about what I would and certainly 44 00:02:05,400 --> 00:02:09,680 Speaker 2: I think you too will consider as insignificant. So there's 45 00:02:09,720 --> 00:02:13,079 Speaker 2: that concept of free and by way of history, where 46 00:02:13,120 --> 00:02:17,160 Speaker 2: the idea about free foods came from with a diabetic model. 47 00:02:17,320 --> 00:02:20,160 Speaker 2: So back you know, twenty thirty, forty fifty years ago, 48 00:02:20,280 --> 00:02:24,679 Speaker 2: when type one diabetics specifically were counting what we called 49 00:02:24,720 --> 00:02:28,800 Speaker 2: their carbohydrate exchanges because they were injecting insulin. One of 50 00:02:28,840 --> 00:02:32,800 Speaker 2: the tools we used to educate sufferers about food was 51 00:02:32,840 --> 00:02:35,600 Speaker 2: what we would call exchanges. So we would say, you know, 52 00:02:35,600 --> 00:02:37,560 Speaker 2: if you're using this many units of insulin, and of 53 00:02:37,560 --> 00:02:39,480 Speaker 2: course that's changed now for people who have type one 54 00:02:39,480 --> 00:02:41,960 Speaker 2: who are using insulin pumps, it's kind of regulated for you, 55 00:02:42,560 --> 00:02:44,440 Speaker 2: but we would say, you know, you need to count 56 00:02:44,560 --> 00:02:47,920 Speaker 2: two or three carbohydrate exchanges per meal, and then these 57 00:02:47,960 --> 00:02:51,080 Speaker 2: foods are free. So basically we talked about them free 58 00:02:51,080 --> 00:02:54,120 Speaker 2: in terms of having a negligible effect on blood glucose levels, 59 00:02:54,160 --> 00:02:56,480 Speaker 2: and that's where it's evolved from. And then of course 60 00:02:56,480 --> 00:02:59,760 Speaker 2: in dieting culture, when people, I think the weight watches 61 00:03:00,720 --> 00:03:04,440 Speaker 2: had always also included that idea of these things are free. 62 00:03:04,520 --> 00:03:07,640 Speaker 2: So if you're counting calories, or you're counting fat grams, 63 00:03:07,760 --> 00:03:10,480 Speaker 2: or you're counting whatever, you don't need to count these 64 00:03:10,520 --> 00:03:13,760 Speaker 2: because they have insignificant number of calories. So that's where 65 00:03:13,760 --> 00:03:17,160 Speaker 2: it's actually come from. It's not designed to tell people 66 00:03:17,160 --> 00:03:19,639 Speaker 2: you can eat as much as you want, rather than 67 00:03:19,960 --> 00:03:24,000 Speaker 2: it's okay to, for example, flavor foods up. So the 68 00:03:24,040 --> 00:03:26,959 Speaker 2: main one I will discuss it with clients is that 69 00:03:27,720 --> 00:03:31,760 Speaker 2: there's certain vegetables that have a higher carbohydrate load than others. Now, 70 00:03:31,800 --> 00:03:35,600 Speaker 2: let's be very clearly in all vegetables are extremely good 71 00:03:35,680 --> 00:03:38,760 Speaker 2: for us, whether it's sweet potato, whether it's corn, whether 72 00:03:38,840 --> 00:03:42,160 Speaker 2: it's leafy greens, whether it's salad. Vegetables, they all are 73 00:03:42,200 --> 00:03:45,080 Speaker 2: a rich source of nutrients, but a lot of them 74 00:03:45,200 --> 00:03:47,920 Speaker 2: have what we would call it insignificant number of calories. 75 00:03:47,960 --> 00:03:50,680 Speaker 2: And really it takes more calories to chew them and 76 00:03:50,720 --> 00:03:53,040 Speaker 2: burn them off and digest them than it does that 77 00:03:53,120 --> 00:03:56,280 Speaker 2: what's in them. Because vegetables are generally mostly water, so 78 00:03:56,440 --> 00:04:00,240 Speaker 2: things like carrots, celery leaks, I would even say things 79 00:04:00,240 --> 00:04:03,520 Speaker 2: like orange veggies, leafy greens. The calories are so insignificant 80 00:04:03,560 --> 00:04:05,440 Speaker 2: and a lot of the calorie load is coming from 81 00:04:05,880 --> 00:04:09,080 Speaker 2: fiber that isn't always absorbed in the digestive track, that 82 00:04:09,120 --> 00:04:11,640 Speaker 2: we define them as free or you can literally eat 83 00:04:11,640 --> 00:04:14,120 Speaker 2: as much as you want the benefits outweigh the negatives. 84 00:04:14,440 --> 00:04:16,760 Speaker 2: I know some kind of gym models and fat loss 85 00:04:16,800 --> 00:04:20,839 Speaker 2: models talk about certain vegetables, like specifically punk and carrot, 86 00:04:20,880 --> 00:04:23,719 Speaker 2: things that are orange having more carbohydrate. They do, but 87 00:04:23,760 --> 00:04:26,440 Speaker 2: it's still pretty low overall. They've got a much higher 88 00:04:26,440 --> 00:04:29,719 Speaker 2: water content. Now in the case of starchy veggue, potato, 89 00:04:29,800 --> 00:04:33,479 Speaker 2: sweet potato, corn, traditionally you would need to count those 90 00:04:33,520 --> 00:04:37,240 Speaker 2: in a carbohydrate exchange, but they are still pretty low 91 00:04:37,320 --> 00:04:39,840 Speaker 2: in calorie density overall. Of course, the way we tend 92 00:04:39,839 --> 00:04:44,240 Speaker 2: to eat fried potato, potato chips, mashed potato, that's concentrated, 93 00:04:44,279 --> 00:04:46,240 Speaker 2: but if you had a single jacket potato, it's actually 94 00:04:46,320 --> 00:04:49,520 Speaker 2: pretty low generally as well. But as we said, that's 95 00:04:49,560 --> 00:04:51,800 Speaker 2: not always how we choose to eat those foods. But 96 00:04:52,040 --> 00:04:54,520 Speaker 2: the ones that I wanted to specifically talk about was 97 00:04:54,600 --> 00:04:57,800 Speaker 2: foods that we can really use to flavor up food 98 00:04:58,200 --> 00:05:01,400 Speaker 2: that have an insignificant number of calori. So straightaway, things 99 00:05:01,520 --> 00:05:08,520 Speaker 2: like balsamic vinegar, mustard chutney largely insignificant, even things like 100 00:05:08,560 --> 00:05:11,480 Speaker 2: relatively low calorie gravy. I know, the range of mingle 101 00:05:11,640 --> 00:05:14,520 Speaker 2: seasonings and sauces you generally, I would describe most of 102 00:05:14,520 --> 00:05:17,440 Speaker 2: them as being pretty free. They've got very little in them. 103 00:05:17,440 --> 00:05:20,159 Speaker 2: They've got a lot of flavor coming from low calorie ingredients, 104 00:05:20,600 --> 00:05:24,440 Speaker 2: and ultimately, if they're flavoring up lean proteins, they're flavoring 105 00:05:24,520 --> 00:05:27,280 Speaker 2: up vegetables. I'm very happy for clients to use them. 106 00:05:27,800 --> 00:05:30,479 Speaker 2: Most salad dressings, i'd probably say the same, like with 107 00:05:30,560 --> 00:05:34,440 Speaker 2: the exception of QP mayonnaise and ranch dressing and caesar 108 00:05:34,920 --> 00:05:38,880 Speaker 2: like things like an Italian dressing. I know the Marions 109 00:05:39,040 --> 00:05:42,080 Speaker 2: dressings we've talked about before. They're quite salty about calorie wise, 110 00:05:42,120 --> 00:05:49,800 Speaker 2: they're very very low things like beech root relishes, horseradish, garlic, onions, spices, 111 00:05:50,400 --> 00:05:55,520 Speaker 2: soy sauce, most kind of clear type sauces, they're all 112 00:05:55,520 --> 00:05:57,960 Speaker 2: pretty light. Like I'd even say tomato pisada and a 113 00:05:58,000 --> 00:06:00,920 Speaker 2: lot of those Domeo type pasta sauces for me, are 114 00:06:00,920 --> 00:06:03,360 Speaker 2: pretty free. Like when you look at them, they're mostly 115 00:06:03,400 --> 00:06:06,040 Speaker 2: tomato and a little bit of herbs and spices or vegetables. 116 00:06:06,080 --> 00:06:09,080 Speaker 2: Like if you had chicken breast and you baked it 117 00:06:09,160 --> 00:06:12,760 Speaker 2: in a napolitana pasada with a little bit of mozzarella 118 00:06:12,880 --> 00:06:14,760 Speaker 2: on fetta on top, I wouldn't have an issue with 119 00:06:14,800 --> 00:06:15,120 Speaker 2: that at all. 120 00:06:15,160 --> 00:06:16,640 Speaker 3: I would literally not count it. 121 00:06:17,080 --> 00:06:18,840 Speaker 2: So yeah, I wanted to use it as a way 122 00:06:18,880 --> 00:06:22,640 Speaker 2: of don't being scared to flavor up healthy food using 123 00:06:22,680 --> 00:06:25,479 Speaker 2: things like that, because for me, most of them are 124 00:06:25,560 --> 00:06:28,920 Speaker 2: pretty free in the grand scheme of things, fish, sauce, 125 00:06:29,120 --> 00:06:31,120 Speaker 2: even small amounts of oyster. It has a little bit 126 00:06:31,120 --> 00:06:33,279 Speaker 2: of sugar, but in the grand scheme it's pretty light. 127 00:06:33,800 --> 00:06:36,520 Speaker 2: As I said, a lot of those mixed mingle type 128 00:06:36,560 --> 00:06:40,200 Speaker 2: dressings now all very very light. And so yeah, basically, 129 00:06:40,240 --> 00:06:43,320 Speaker 2: don't be scared to flavor up healthy food with sort 130 00:06:43,320 --> 00:06:45,320 Speaker 2: of even if it's a little bit of added calories, 131 00:06:45,320 --> 00:06:47,200 Speaker 2: because the benefits outweigh the negatives. 132 00:06:47,600 --> 00:06:49,479 Speaker 1: Yeah, a great like any type of as you said, 133 00:06:49,520 --> 00:06:53,279 Speaker 1: herbs and spices, vinegar, lemon, juice. I always said of clients, mustard, salsa, 134 00:06:53,800 --> 00:06:57,000 Speaker 1: even pickles are a great way to add flavor to meals. Yeah, 135 00:06:57,040 --> 00:06:58,800 Speaker 1: even as you said, popcorn or as I said in 136 00:06:58,839 --> 00:07:01,239 Speaker 1: the beginning, popcorn can be really option. We're not talking 137 00:07:01,240 --> 00:07:04,760 Speaker 1: about the heavily buttered popcorn or the heavily oiled popcorn. 138 00:07:04,760 --> 00:07:07,000 Speaker 1: A lot of times if you see the popcorn that's 139 00:07:07,040 --> 00:07:09,200 Speaker 1: like a light version. It doesn't use butter, but it 140 00:07:09,200 --> 00:07:11,480 Speaker 1: actually uses oil. So just check the back of the packet. 141 00:07:11,480 --> 00:07:13,840 Speaker 1: All you're looking for is air pop popcorn. A couple 142 00:07:13,840 --> 00:07:15,640 Speaker 1: of cups of that clocks in it well under one 143 00:07:15,680 --> 00:07:17,400 Speaker 1: hundred calories, and it gives you quite a lot of 144 00:07:17,480 --> 00:07:20,000 Speaker 1: volume as well, and some good fiber popcorn's actually considered 145 00:07:20,040 --> 00:07:22,120 Speaker 1: a whole grain as well, and he get the soup's 146 00:07:22,160 --> 00:07:24,240 Speaker 1: like a veggie soup, and he has a clear brost 147 00:07:24,280 --> 00:07:26,800 Speaker 1: even Like miso soup is really great in terms of 148 00:07:26,840 --> 00:07:28,640 Speaker 1: like filling you up pre meal. Like if I've got 149 00:07:28,640 --> 00:07:31,040 Speaker 1: any clients who want to go Sushi train, I'm like, great, 150 00:07:31,080 --> 00:07:33,040 Speaker 1: the first thing you eat is a bowl of miso soup. 151 00:07:33,120 --> 00:07:34,880 Speaker 1: The second thing is you're at a marmae, and then 152 00:07:34,920 --> 00:07:37,040 Speaker 1: you can sell it and your sushi after that, because 153 00:07:37,040 --> 00:07:39,560 Speaker 1: it fills your tummy up so much more instead of 154 00:07:39,600 --> 00:07:42,200 Speaker 1: eating multiple plates of sushi at the Sushi train. Your 155 00:07:42,240 --> 00:07:44,920 Speaker 1: tummy is, you know, twenty twenty five percent fuller than 156 00:07:44,960 --> 00:07:46,559 Speaker 1: it would have been if you didn't have the miso 157 00:07:46,640 --> 00:07:48,400 Speaker 1: soup and the bowl of Eda marmae because you're getting 158 00:07:48,400 --> 00:07:50,920 Speaker 1: a lot of volume from the soup basically, and a 159 00:07:50,920 --> 00:07:52,600 Speaker 1: lot of fiber and even some protein out of the 160 00:07:52,600 --> 00:07:55,160 Speaker 1: etta marmae as well, and then I agree with you 161 00:07:55,160 --> 00:07:58,800 Speaker 1: all the veggies like cucumber, tomato, let us, spinach, zucchini, mushrooms, 162 00:07:58,840 --> 00:08:01,640 Speaker 1: even celery capsicum, they're the real MVPs when you talk 163 00:08:01,680 --> 00:08:05,480 Speaker 1: about free foods or a very low calorie, nonstanchy veggies. 164 00:08:05,800 --> 00:08:07,560 Speaker 1: Even fruit wise, a lot of people, you know, are 165 00:08:07,600 --> 00:08:09,600 Speaker 1: quite scared of fruit due to the sugar and fruit. 166 00:08:09,640 --> 00:08:12,320 Speaker 1: You'll never hear a dietitian saying, you know, don't eat fruit, 167 00:08:12,480 --> 00:08:14,880 Speaker 1: but of course moderation is key because it does naturally 168 00:08:14,960 --> 00:08:18,040 Speaker 1: have a little bit of sugar. But any of your berries, watermelon, 169 00:08:18,240 --> 00:08:21,160 Speaker 1: kiwi fruits and oranges, they're probably the top four I 170 00:08:21,200 --> 00:08:24,560 Speaker 1: would say to clients are very low calorie and really 171 00:08:24,640 --> 00:08:26,800 Speaker 1: high sort of water volume as well, so they you know, 172 00:08:26,840 --> 00:08:28,600 Speaker 1: they fill you up, they give you a nice sweet hit, 173 00:08:28,800 --> 00:08:30,640 Speaker 1: and they've often got quite a lot of fiber in 174 00:08:30,680 --> 00:08:32,480 Speaker 1: there as well. And speaking of kiwi fruits, we are 175 00:08:32,520 --> 00:08:35,120 Speaker 1: going to bring that in the next podcast we're chatting 176 00:08:35,120 --> 00:08:37,400 Speaker 1: about as well, because it's some really interesting research around 177 00:08:37,440 --> 00:08:39,360 Speaker 1: kiwi fruits and certainly a lot of my clients are 178 00:08:39,400 --> 00:08:41,959 Speaker 1: eating significantly more kiwi fruits than they were a year 179 00:08:42,040 --> 00:08:44,360 Speaker 1: or two ago. But they're a really great little little 180 00:08:44,360 --> 00:08:45,839 Speaker 1: superfood when it comes to our fruit. 181 00:08:46,080 --> 00:08:48,679 Speaker 2: Yeah, passion fruit is the other one. I love passion fruits. 182 00:08:48,920 --> 00:08:51,200 Speaker 2: I love to see up they're crunching on the seeds 183 00:08:51,200 --> 00:08:53,240 Speaker 2: and now some people can't stand it, but my Harry 184 00:08:53,760 --> 00:08:58,200 Speaker 2: actually wrong child. Gus loves Kiwi fruit. He loves all fruit, 185 00:08:58,200 --> 00:09:00,640 Speaker 2: but he potentially loves passion fruit. Will sit there and 186 00:09:00,679 --> 00:09:02,400 Speaker 2: eat through all the seeds and if you like them, 187 00:09:02,400 --> 00:09:04,560 Speaker 2: they're they're actually quite good for people who are what 188 00:09:04,600 --> 00:09:07,240 Speaker 2: I call mindless munches, so they actually really like to 189 00:09:07,240 --> 00:09:09,040 Speaker 2: have something in their mouth, but they're really trying to 190 00:09:09,120 --> 00:09:11,959 Speaker 2: cut back on calories, so that kind of crunchy food 191 00:09:11,960 --> 00:09:15,760 Speaker 2: stimulas which is still offering some positive nutritionals. Fermented vench 192 00:09:16,000 --> 00:09:18,960 Speaker 2: is another one for anyone who ferments and does that 193 00:09:19,000 --> 00:09:21,240 Speaker 2: as a side dish. You know, sometimes you go and 194 00:09:21,320 --> 00:09:23,880 Speaker 2: have a secutary plate and you'll have pate, and you'll 195 00:09:23,880 --> 00:09:27,720 Speaker 2: have cheese land and I love a cheeky secutary slash snackplate. 196 00:09:28,200 --> 00:09:29,880 Speaker 2: And you know, sometimes you'll go and they'll do like 197 00:09:29,920 --> 00:09:32,640 Speaker 2: the pickles and the fermented vegs to sort of top 198 00:09:32,640 --> 00:09:34,560 Speaker 2: with the pad or the crackers. That's a great addition 199 00:09:34,640 --> 00:09:37,600 Speaker 2: coming into celebratory party season. And I know what else 200 00:09:37,880 --> 00:09:40,120 Speaker 2: you said, the soups, which is actually excellent because any 201 00:09:40,160 --> 00:09:42,600 Speaker 2: of the broth type soups are definitely in that category. 202 00:09:42,920 --> 00:09:45,080 Speaker 2: So even if like you have the daari soup, will 203 00:09:45,080 --> 00:09:47,520 Speaker 2: do yourself a broth like literally, I would not count 204 00:09:47,600 --> 00:09:50,280 Speaker 2: that same as any soup that's one hundred percent vegetables. 205 00:09:50,360 --> 00:09:54,120 Speaker 2: So I'm not talking like minnestroni with beans and pasta, 206 00:09:54,200 --> 00:09:57,040 Speaker 2: but any plain, sort of clear broth soup that has 207 00:09:57,040 --> 00:10:00,679 Speaker 2: a base of just onion, cellery, garlic stock pretty much 208 00:10:00,679 --> 00:10:03,880 Speaker 2: I would describe as free any benefits that are typically fiber. 209 00:10:04,200 --> 00:10:05,040 Speaker 3: So that's a great. 210 00:10:04,880 --> 00:10:07,640 Speaker 2: One coming again if you need more nutrition going into 211 00:10:07,679 --> 00:10:10,240 Speaker 2: party season and a lot of that, there's a growing 212 00:10:10,320 --> 00:10:12,800 Speaker 2: number of very low calorie dips out there, so things 213 00:10:12,880 --> 00:10:16,600 Speaker 2: like Tazeki salsa is another one that's completely that would 214 00:10:16,640 --> 00:10:20,520 Speaker 2: be free. And also that Chris is Egyptian beetroot, extremely 215 00:10:20,559 --> 00:10:23,000 Speaker 2: low in calories and quite rich in nutrition, so it 216 00:10:23,080 --> 00:10:27,720 Speaker 2: is entirely possible to make healthy snack platters with these 217 00:10:27,840 --> 00:10:31,560 Speaker 2: much lower calorie ingredients that have plenty of flavor. So yeah, 218 00:10:31,559 --> 00:10:33,320 Speaker 2: I think that hopefully that gives you some ideas of 219 00:10:33,320 --> 00:10:35,760 Speaker 2: different things we can use to season and make things 220 00:10:35,840 --> 00:10:37,360 Speaker 2: taste great without feeling guilty. 221 00:10:38,000 --> 00:10:39,760 Speaker 1: D percent. I'll even add one last one. When you're 222 00:10:39,760 --> 00:10:42,240 Speaker 1: talking about dips. This one perhaps isn't as low calorie. 223 00:10:42,280 --> 00:10:45,280 Speaker 1: But if you make your own homemade GUACAMOLEI we'd say 224 00:10:45,280 --> 00:10:48,440 Speaker 1: half an avocado, but put tomatoes, capsic and red onion, 225 00:10:48,559 --> 00:10:50,640 Speaker 1: squeeze of lemon juice, a little bit of chili flakes 226 00:10:50,720 --> 00:10:52,960 Speaker 1: or something in there, bit of salt and pepper. Yes, 227 00:10:53,000 --> 00:10:54,719 Speaker 1: it's got a little bit of avocado, but that can 228 00:10:54,760 --> 00:10:56,320 Speaker 1: go such a long way if you're just having that 229 00:10:56,360 --> 00:10:58,760 Speaker 1: with veggie sticks, or even if you want an afternoon 230 00:10:58,880 --> 00:11:00,720 Speaker 1: snack to balance it at all, a bit more little 231 00:11:00,800 --> 00:11:03,080 Speaker 1: cheese round or a little boiled egg or something to 232 00:11:03,080 --> 00:11:04,920 Speaker 1: give you a bit of protein that can help you 233 00:11:05,000 --> 00:11:07,560 Speaker 1: eat more vegetables in a in a tasty way. Because 234 00:11:07,600 --> 00:11:09,640 Speaker 1: let's be honest, veggies it's great if you've got them 235 00:11:09,640 --> 00:11:11,440 Speaker 1: in a stirf fry, you've got some noodles, you've got 236 00:11:11,480 --> 00:11:15,000 Speaker 1: some sauce, but just buy themselves. Not many people are 237 00:11:15,000 --> 00:11:17,439 Speaker 1: really that keen to snack on plaining veggies by themselves 238 00:11:17,520 --> 00:11:19,400 Speaker 1: all of the time. Like adding some form of dip 239 00:11:19,440 --> 00:11:21,400 Speaker 1: to it. Can go a really, really long way. So 240 00:11:21,400 --> 00:11:22,920 Speaker 1: I talk to my clients a lot about like a 241 00:11:22,920 --> 00:11:26,240 Speaker 1: homemade guacamole, just be careful with like the avocado dips 242 00:11:26,240 --> 00:11:28,800 Speaker 1: and the guacumoles and supermarkets because a lot of them 243 00:11:28,840 --> 00:11:31,480 Speaker 1: have a heavy cream cheese base, like they're more cream 244 00:11:31,559 --> 00:11:33,720 Speaker 1: cheese and they are avocado and some of the brands, 245 00:11:33,760 --> 00:11:35,400 Speaker 1: So the best thing you can do is make it 246 00:11:35,440 --> 00:11:37,360 Speaker 1: yourself or what's that other brands. 247 00:11:37,520 --> 00:11:38,880 Speaker 2: I'm not going to say it though, because you know 248 00:11:38,880 --> 00:11:41,400 Speaker 2: what we've now got and your product guide. 249 00:11:41,280 --> 00:11:44,560 Speaker 3: Is finally dropped and it's in there. 250 00:11:44,760 --> 00:11:47,880 Speaker 2: So the twenty twenty five Nutrition Couch Product Guide, for 251 00:11:47,920 --> 00:11:50,080 Speaker 2: the first time in three years, has now been updated. 252 00:11:50,720 --> 00:11:54,280 Speaker 2: Unlike old models where we listed the top two foods 253 00:11:54,320 --> 00:11:56,960 Speaker 2: in each category, so we'd listed the top two breads, 254 00:11:57,000 --> 00:11:59,800 Speaker 2: the top two cereals, We've now included all of our 255 00:11:59,800 --> 00:12:02,040 Speaker 2: face favorites in each category. So there's over two hundred 256 00:12:02,080 --> 00:12:05,600 Speaker 2: and fifty foods listed under every food category, whether it's snacks, 257 00:12:05,920 --> 00:12:09,880 Speaker 2: whether it's cheeses, whether it's bread cereal. We've also got 258 00:12:09,920 --> 00:12:12,400 Speaker 2: a section on audi products, and we've got a section 259 00:12:12,520 --> 00:12:14,679 Speaker 2: on gluten free products. It's taken us for ever to 260 00:12:14,720 --> 00:12:17,320 Speaker 2: put it together, but we're finally the alien, So you 261 00:12:17,320 --> 00:12:20,720 Speaker 2: can find that on the Nutrition Couches website nutritioncouch dot com. 262 00:12:20,760 --> 00:12:24,760 Speaker 2: It's thirty four ninety nine ninety nine, and it's got 263 00:12:24,760 --> 00:12:26,640 Speaker 2: all of our commentary around those foods, and we've got 264 00:12:26,640 --> 00:12:28,800 Speaker 2: a full list of our favorite six or eight dips 265 00:12:28,800 --> 00:12:31,840 Speaker 2: that tick the box nutritionally as being lower calorie or 266 00:12:31,880 --> 00:12:33,960 Speaker 2: in the case avocado, we've got the one that's ninety 267 00:12:33,960 --> 00:12:37,520 Speaker 2: eight percent avocado. So find it at the nutritioncouch dot com. 268 00:12:37,880 --> 00:12:39,920 Speaker 1: And I'll also add that it's over two hundred pages 269 00:12:39,960 --> 00:12:42,040 Speaker 1: as well. It is a download, so it's a pdf 270 00:12:42,080 --> 00:12:44,840 Speaker 1: downloads an ebook. It's not a physical hardcopy book. It's 271 00:12:44,840 --> 00:12:46,800 Speaker 1: an ebook that's a couple of questions we've had. 272 00:12:47,040 --> 00:12:49,199 Speaker 2: It's designed to keep on your phone so when you're 273 00:12:49,200 --> 00:12:51,760 Speaker 2: in the supermarket you can scroll through and keep the 274 00:12:51,800 --> 00:12:53,720 Speaker 2: photos of the products so you don't have to spend 275 00:12:53,720 --> 00:12:55,640 Speaker 2: hours and hours looking. We've done the hard work for 276 00:12:55,760 --> 00:12:58,000 Speaker 2: you and it's got all the products to look for 277 00:12:58,040 --> 00:13:00,480 Speaker 2: where you can find it, our rating, why we like them, 278 00:13:00,679 --> 00:13:02,760 Speaker 2: and why they stand out nutritionally. And these are certainly 279 00:13:02,840 --> 00:13:05,040 Speaker 2: lean the products that you and I buy each and 280 00:13:05,080 --> 00:13:05,600 Speaker 2: every week. 281 00:13:05,720 --> 00:13:07,600 Speaker 1: Yeah, and there's a new star rating as well. So 282 00:13:07,760 --> 00:13:09,679 Speaker 1: what we've decided this time because there's been a lot 283 00:13:09,679 --> 00:13:12,280 Speaker 1: of talk about ultra processed foods and processed foods, and 284 00:13:12,320 --> 00:13:14,800 Speaker 1: some of these foods can still be really, really healthy 285 00:13:14,840 --> 00:13:17,319 Speaker 1: and included in a well balanced time, particularly for busy 286 00:13:17,320 --> 00:13:20,120 Speaker 1: women and busy families. So we've actually given every single 287 00:13:20,160 --> 00:13:23,800 Speaker 1: products either silver star or gold star to differentiate. All 288 00:13:23,800 --> 00:13:26,080 Speaker 1: of these products are great, they're healthy, they're things Susie 289 00:13:26,080 --> 00:13:28,199 Speaker 1: and I buy and recommend to our clients. But it 290 00:13:28,320 --> 00:13:30,839 Speaker 1: basically splits the difference between some of these are more 291 00:13:30,880 --> 00:13:33,280 Speaker 1: processed and other of these are more whole food based. 292 00:13:33,320 --> 00:13:35,360 Speaker 1: So that is your thing, if it floats your boat. 293 00:13:35,440 --> 00:13:37,080 Speaker 1: That is in the guide as well, to make it 294 00:13:37,120 --> 00:13:39,840 Speaker 1: a little bit clearer at this time between yes, there are, 295 00:13:39,840 --> 00:13:41,920 Speaker 1: it's kind of like the A plus products and the 296 00:13:41,920 --> 00:13:44,840 Speaker 1: A A products. If you're into report carts in school. 297 00:13:45,040 --> 00:13:47,040 Speaker 2: Yes, yes, yes, yes we did so find that at 298 00:13:47,040 --> 00:13:50,320 Speaker 2: the nutritioncouch dot com. All right, leanne times talk all 299 00:13:50,360 --> 00:13:57,120 Speaker 2: things protein. Everything's protein, protein, fish, protein, pizzas, protein, chocolate, protein, protein, 300 00:13:57,200 --> 00:14:00,800 Speaker 2: protein powder. How much leanne is too much? We've got 301 00:14:00,800 --> 00:14:04,840 Speaker 2: some new research about that because I often the reason 302 00:14:04,920 --> 00:14:07,280 Speaker 2: I thought about this was that I actually there's a 303 00:14:07,280 --> 00:14:09,320 Speaker 2: couple of reasons I wanted to talk about it today. 304 00:14:09,360 --> 00:14:11,440 Speaker 2: And you've got some brand new research that's come which 305 00:14:11,480 --> 00:14:14,719 Speaker 2: is really fascinating to share as well. But I'd been 306 00:14:14,760 --> 00:14:16,960 Speaker 2: having a few issues with some of my clients who 307 00:14:16,960 --> 00:14:19,840 Speaker 2: had been having a certain type of protein shake, which 308 00:14:19,840 --> 00:14:21,400 Speaker 2: I don't want it mentioned on the pody because it's 309 00:14:21,400 --> 00:14:23,120 Speaker 2: not our brand or not our band. 310 00:14:23,120 --> 00:14:23,880 Speaker 1: It's gonna say good. 311 00:14:24,320 --> 00:14:26,480 Speaker 2: And they were making it and so it would have 312 00:14:26,480 --> 00:14:28,560 Speaker 2: thirty grams of protein, and then they would also have 313 00:14:28,640 --> 00:14:31,440 Speaker 2: that with milk in the morning, and then they would 314 00:14:31,440 --> 00:14:33,640 Speaker 2: have a second one, so some of them would have 315 00:14:33,680 --> 00:14:36,040 Speaker 2: to and use it as a meal replacement, and then 316 00:14:36,080 --> 00:14:38,760 Speaker 2: they would have say protein yogurt, so they were getting 317 00:14:38,840 --> 00:14:41,840 Speaker 2: like one hundred grams of protein in say by lunchtime, 318 00:14:41,840 --> 00:14:43,680 Speaker 2: and they had a lot of stomach problem with it. 319 00:14:43,960 --> 00:14:45,880 Speaker 2: So I just wanted to talk about it in terms 320 00:14:45,880 --> 00:14:49,200 Speaker 2: of it's not necessarily the more the better is it 321 00:14:49,240 --> 00:14:52,280 Speaker 2: when it comes to optimizing protein intake for women. 322 00:14:52,320 --> 00:14:54,680 Speaker 1: One hundred percent? Like everything, too much of anything can 323 00:14:54,720 --> 00:14:56,880 Speaker 1: be a bad thing. If you ate truckloads of broccoli, 324 00:14:57,040 --> 00:14:59,640 Speaker 1: you're probably going to run into some digestive problems as well. 325 00:15:00,520 --> 00:15:02,840 Speaker 1: Just because it's healthy or just because we're talking about it, 326 00:15:02,840 --> 00:15:04,920 Speaker 1: doesn't mean that you can eat as much of it 327 00:15:04,960 --> 00:15:06,960 Speaker 1: as you want. There is certainly a ceiling. Too little 328 00:15:06,960 --> 00:15:09,320 Speaker 1: protein is not good, but too much protein is not 329 00:15:09,360 --> 00:15:12,200 Speaker 1: good either, And when you look at the general health 330 00:15:12,440 --> 00:15:15,560 Speaker 1: guidelines for adults in Australia, I'm pretty sure the guidelines 331 00:15:15,600 --> 00:15:18,200 Speaker 1: sit around zero point eight to one gram of protein 332 00:15:18,280 --> 00:15:22,200 Speaker 1: per day. Susie and I hard no disagree on that 333 00:15:22,360 --> 00:15:25,440 Speaker 1: adult healthy adults, particularly those who are trying to lose weight, 334 00:15:25,600 --> 00:15:28,760 Speaker 1: and particularly those going through the perimenopause or menopause or 335 00:15:28,800 --> 00:15:31,720 Speaker 1: out the other side of menopause years, need more protein. 336 00:15:31,960 --> 00:15:35,160 Speaker 1: So women need, in my opinion, about one point two 337 00:15:35,200 --> 00:15:38,160 Speaker 1: to one point six grams of protein per kilogram of 338 00:15:38,200 --> 00:15:40,520 Speaker 1: body weight. So for a lot of us, it's sitting 339 00:15:40,560 --> 00:15:42,920 Speaker 1: in that eighty to one hundred and twenty grams of 340 00:15:42,960 --> 00:15:45,400 Speaker 1: protein per day, and as much as possible we want 341 00:15:45,400 --> 00:15:47,600 Speaker 1: to spread that out throughout the day, particularly if you're 342 00:15:47,760 --> 00:15:50,120 Speaker 1: in a calorie deficit. It's going to just be better 343 00:15:50,160 --> 00:15:53,200 Speaker 1: for Satardian fullness and probably even blood sugars if you're 344 00:15:53,280 --> 00:15:55,480 Speaker 1: sort of spreading that more evenly out throughout the day, 345 00:15:55,640 --> 00:15:57,520 Speaker 1: not like Susie said, getting one hundred, one hundred and 346 00:15:57,520 --> 00:16:00,760 Speaker 1: twenty grams in before lunchtime. That's quite a whack. So 347 00:16:00,840 --> 00:16:03,200 Speaker 1: that's sort of the guidelines for most healthy women. I 348 00:16:03,240 --> 00:16:05,720 Speaker 1: would say on average, most of my ladies are having, 349 00:16:06,480 --> 00:16:08,440 Speaker 1: you know, around about that kind of one hundred grams 350 00:16:08,440 --> 00:16:10,520 Speaker 1: of protein. Mark. Of course, people are very different. You 351 00:16:10,520 --> 00:16:12,520 Speaker 1: can have someone in a sixty kilo body somebody in 352 00:16:12,560 --> 00:16:15,080 Speaker 1: one hundred and twenty kiler body. Their requirements are going 353 00:16:15,120 --> 00:16:17,560 Speaker 1: to be different, which is why we talk about protein 354 00:16:17,880 --> 00:16:20,440 Speaker 1: roughly based on how many grams you need based on 355 00:16:20,520 --> 00:16:23,600 Speaker 1: your body weight. So that is kind of where the 356 00:16:23,680 --> 00:16:26,440 Speaker 1: research sits. I mean, as I said, the health guidelines 357 00:16:26,480 --> 00:16:29,680 Speaker 1: in Australia have not called up to the current research 358 00:16:29,760 --> 00:16:33,600 Speaker 1: around hormones and menopause for women, all the research around 359 00:16:33,640 --> 00:16:35,840 Speaker 1: fat loss, because when you're in a calorie deficit, if 360 00:16:35,840 --> 00:16:38,800 Speaker 1: you're not eating enough protein, what you're losing is not 361 00:16:38,840 --> 00:16:41,680 Speaker 1: only fat fat mass, but it's also muscle mass as well, 362 00:16:41,720 --> 00:16:44,880 Speaker 1: and that is not ideal in any world because your 363 00:16:44,960 --> 00:16:48,440 Speaker 1: muscle mass is metabolic, it's metabolic tissue, it's like gold. Basically, 364 00:16:48,440 --> 00:16:50,520 Speaker 1: it's going to help improve your metabolism over time. So 365 00:16:50,520 --> 00:16:53,440 Speaker 1: if you're losing your muscle mass in a calorie deficit, 366 00:16:53,640 --> 00:16:55,840 Speaker 1: that's not ideal. But that's a whole other conversation. I 367 00:16:55,840 --> 00:16:59,560 Speaker 1: think we've had that before. But when protein becomes too much, 368 00:16:59,760 --> 00:17:01,360 Speaker 1: I think I think a lot of the research says 369 00:17:01,400 --> 00:17:04,080 Speaker 1: anything above that kind of two point two to two 370 00:17:04,080 --> 00:17:07,000 Speaker 1: point five grams percular gram of body weight. So if 371 00:17:07,000 --> 00:17:10,159 Speaker 1: someone weighed, you know, seventy kilos, anything upwards of about 372 00:17:10,280 --> 00:17:12,359 Speaker 1: one hundred and fifty one hundred and sixty grams of 373 00:17:12,400 --> 00:17:15,360 Speaker 1: protein a day, it's too much. It doesn't actually give 374 00:17:15,440 --> 00:17:17,959 Speaker 1: you any extra benefit. And what happens is when you're 375 00:17:18,000 --> 00:17:20,240 Speaker 1: eating a ton of protein. I've certainly had clients on 376 00:17:20,320 --> 00:17:23,040 Speaker 1: board with me who have had, you know, meal plans 377 00:17:23,080 --> 00:17:25,000 Speaker 1: from PTS that are having one hundred and eighty grams 378 00:17:25,000 --> 00:17:27,280 Speaker 1: of protein a day. I say to them, like, it's 379 00:17:27,320 --> 00:17:29,920 Speaker 1: too much, because what's happening is, even if you may 380 00:17:29,960 --> 00:17:32,280 Speaker 1: be in the calorie deficit and make your calories and 381 00:17:32,280 --> 00:17:35,760 Speaker 1: macros fit, you're displacing other nutrients by having such a 382 00:17:35,840 --> 00:17:38,720 Speaker 1: high load of protein. You're not getting in enough carbs 383 00:17:38,760 --> 00:17:40,920 Speaker 1: for energy to fuel your workout. You're not getting in 384 00:17:41,040 --> 00:17:43,399 Speaker 1: enough fiber, you're not getting in enough healthy fats that 385 00:17:43,440 --> 00:17:46,920 Speaker 1: are really important for cellular health, brain health, hormone health 386 00:17:46,920 --> 00:17:49,480 Speaker 1: as well, and all of our antioxidants. If you're eating 387 00:17:49,520 --> 00:17:52,280 Speaker 1: that much protein, there is no way you're having your 388 00:17:52,320 --> 00:17:54,760 Speaker 1: five to seven serves and vegetables that we want you 389 00:17:54,800 --> 00:17:57,760 Speaker 1: to have from a health perspective every single day. So 390 00:17:57,840 --> 00:17:59,840 Speaker 1: in a lot of these extreme cases, some of these 391 00:18:00,200 --> 00:18:03,440 Speaker 1: having these huge intakes are the body builders and the likes, 392 00:18:03,680 --> 00:18:05,560 Speaker 1: and it doesn't really I think it's a bit of 393 00:18:05,600 --> 00:18:08,159 Speaker 1: a myth that too much protein harms your kidneys, that, 394 00:18:08,280 --> 00:18:11,639 Speaker 1: like creatine, has been dispelled long ago. High protein diets 395 00:18:11,680 --> 00:18:14,919 Speaker 1: and kidney and creatine don't harm healthy kidneys. If you 396 00:18:15,040 --> 00:18:18,120 Speaker 1: do have a pre existing kidney condition, you absolutely need 397 00:18:18,160 --> 00:18:21,600 Speaker 1: to monitor your intake and be working with a health professional. 398 00:18:21,800 --> 00:18:24,520 Speaker 1: But for healthy adults, protein is safe and it's very 399 00:18:24,600 --> 00:18:27,239 Speaker 1: very beneficial. But what we tend to see is that 400 00:18:27,280 --> 00:18:30,120 Speaker 1: most women don't get enough at breakfast, don't really get 401 00:18:30,200 --> 00:18:32,639 Speaker 1: enough at lunch, and are getting far too much at dinner. 402 00:18:32,760 --> 00:18:34,360 Speaker 1: Like I had a client the other day who went 403 00:18:34,400 --> 00:18:36,480 Speaker 1: out to dinner and she sent me a photo of 404 00:18:36,480 --> 00:18:38,640 Speaker 1: the menu, and the steak's on the menu, The smallest 405 00:18:38,640 --> 00:18:40,880 Speaker 1: steak on the menu was three hundred grands and there 406 00:18:40,920 --> 00:18:43,119 Speaker 1: was one at five hundred and fifty grams, and she's like, 407 00:18:43,160 --> 00:18:45,240 Speaker 1: what do I do? I feel like steak, And we 408 00:18:45,320 --> 00:18:47,520 Speaker 1: made the decision that she could have something else because 409 00:18:47,560 --> 00:18:49,080 Speaker 1: she didn't have anyone to share it with, and there 410 00:18:49,119 --> 00:18:50,720 Speaker 1: was no way we're going to give it three hundred 411 00:18:50,720 --> 00:18:53,200 Speaker 1: grams of steak. And especially when you're paying like forty 412 00:18:53,200 --> 00:18:55,080 Speaker 1: five fifty dollars for steak, you don't want to cut 413 00:18:55,119 --> 00:18:56,800 Speaker 1: it in half and leave half on the plate. It's 414 00:18:56,840 --> 00:18:58,760 Speaker 1: such a waste. So I think, you know, some of 415 00:18:58,840 --> 00:19:01,000 Speaker 1: these restaurants and cafes have a lot to answer for 416 00:19:01,080 --> 00:19:04,399 Speaker 1: as well, because they're serving is massive, ridiculous sizes of 417 00:19:04,560 --> 00:19:06,199 Speaker 1: protein as well. And for a lot of us, we 418 00:19:06,280 --> 00:19:08,760 Speaker 1: just don't need that much at dinner, but we certainly 419 00:19:08,800 --> 00:19:11,120 Speaker 1: need a lot more. Women need more protein at breakfast, 420 00:19:11,320 --> 00:19:14,679 Speaker 1: particularly if you're in those perimetapause or metapause all years. 421 00:19:14,800 --> 00:19:16,520 Speaker 1: You should be having at a minimum of sort of 422 00:19:16,520 --> 00:19:19,119 Speaker 1: that twenty five thirty grams of protein minimum for the 423 00:19:19,240 --> 00:19:21,200 Speaker 1: day to set you up for just a really great 424 00:19:21,280 --> 00:19:24,000 Speaker 1: day from like a blood sugar and a hormone perspective. 425 00:19:23,880 --> 00:19:25,360 Speaker 2: And I think the key thing it's not a one 426 00:19:25,359 --> 00:19:28,760 Speaker 2: size fits or model because recommendations are based on gram 427 00:19:28,760 --> 00:19:31,359 Speaker 2: per kilo generally, and we would both agree that the 428 00:19:31,800 --> 00:19:34,280 Speaker 2: general recommendations of point seventy five to one gram is 429 00:19:34,320 --> 00:19:37,440 Speaker 2: on the low side, and we believe will be altered 430 00:19:37,480 --> 00:19:40,520 Speaker 2: in futures, particularly for different age groups. But if I've 431 00:19:40,560 --> 00:19:43,240 Speaker 2: got a female who's you know, four foot age or 432 00:19:43,280 --> 00:19:46,520 Speaker 2: one hundred and fifty centimeters versus someone who's one hundred 433 00:19:46,560 --> 00:19:48,600 Speaker 2: and seventy eight centimeters, you are not going to have 434 00:19:48,640 --> 00:19:52,840 Speaker 2: the same protein requirements. So following a gram amount where 435 00:19:52,880 --> 00:19:55,359 Speaker 2: a personal trainer or you might have an applied you know, 436 00:19:55,440 --> 00:19:57,639 Speaker 2: someone telling you to do one hundred and sixty grams 437 00:19:58,000 --> 00:20:00,320 Speaker 2: is not right because it's not taking into account different 438 00:20:00,400 --> 00:20:03,320 Speaker 2: people's height and weight and age. So just be mindful 439 00:20:03,320 --> 00:20:06,359 Speaker 2: of that you're not following a set dramage prescription that 440 00:20:06,400 --> 00:20:09,200 Speaker 2: will be different for each person, just based on our baseline, 441 00:20:09,200 --> 00:20:12,840 Speaker 2: body size, training load, stage of life. So that's sort 442 00:20:12,840 --> 00:20:14,600 Speaker 2: of another thing I've been seeing is a one size 443 00:20:14,640 --> 00:20:17,399 Speaker 2: fits or model. People trying to reach targets, but that 444 00:20:17,440 --> 00:20:20,200 Speaker 2: target may not be relevant to you based on your size. 445 00:20:20,480 --> 00:20:22,600 Speaker 1: And I will also say that too much protein isn't 446 00:20:22,640 --> 00:20:24,680 Speaker 1: a good thing from like a calorie perspective, because it 447 00:20:24,720 --> 00:20:27,080 Speaker 1: can blow out the top line calories. But the second 448 00:20:27,080 --> 00:20:29,320 Speaker 1: thing I see quite often and a lot of my 449 00:20:29,400 --> 00:20:32,400 Speaker 1: clients report this in their partners, like in their male partners, 450 00:20:32,680 --> 00:20:36,080 Speaker 1: and they're like, they have the worst gas. Oh, too 451 00:20:36,160 --> 00:20:39,960 Speaker 1: much protein will probably cause you digestive discomfort. If you've 452 00:20:39,960 --> 00:20:42,160 Speaker 1: ever heard of that, what do they call them? Protein farts? 453 00:20:42,440 --> 00:20:44,960 Speaker 1: If your partner or you were eating far too much protein, 454 00:20:45,000 --> 00:20:49,040 Speaker 1: you have really offensive likegg're smelling gas, it is probably 455 00:20:49,040 --> 00:20:51,480 Speaker 1: because you're way overdoing the protein. If you back off 456 00:20:51,520 --> 00:20:53,960 Speaker 1: the protein, add a bit more plants and fiber into 457 00:20:53,960 --> 00:20:56,400 Speaker 1: your diet, the issue will probably resolve itself. So that's 458 00:20:56,400 --> 00:20:58,879 Speaker 1: one thing. When your top line protein is too high, 459 00:20:59,040 --> 00:21:01,760 Speaker 1: it often causes life of bloating, digestive issues, and a 460 00:21:01,800 --> 00:21:04,600 Speaker 1: lot of gas. The second thing is that when you're 461 00:21:04,640 --> 00:21:07,440 Speaker 1: getting like it is really difficult to eat, for example, 462 00:21:07,480 --> 00:21:10,120 Speaker 1: one hundred and eighty grams of protein from whole food sources, 463 00:21:10,280 --> 00:21:12,320 Speaker 1: it is so difficult, it is so filling, and it 464 00:21:12,359 --> 00:21:14,919 Speaker 1: is so expensive. So how most people get that in 465 00:21:15,320 --> 00:21:19,520 Speaker 1: is protein bars, protein powders, protein shakes, protein chips, protein ice, 466 00:21:19,720 --> 00:21:23,440 Speaker 1: protein everything and all of that stuff is ultra processed, 467 00:21:23,520 --> 00:21:25,600 Speaker 1: and that is why so many people doing all of 468 00:21:25,640 --> 00:21:29,119 Speaker 1: these like low car protein bars, low car protein wraps, 469 00:21:29,160 --> 00:21:32,080 Speaker 1: low car protein bread, protein ice cream, they're having a 470 00:21:32,080 --> 00:21:36,160 Speaker 1: lot of digestive discomfort because these products are so ultra processed. 471 00:21:36,440 --> 00:21:39,080 Speaker 1: So we want you as dietitians to get your protein 472 00:21:39,119 --> 00:21:41,479 Speaker 1: from whole foods as much as possible. If you do 473 00:21:41,560 --> 00:21:43,919 Speaker 1: want to use a protein powder, your best bet is 474 00:21:43,920 --> 00:21:48,159 Speaker 1: a very clean way protein isolate with nothing but basically 475 00:21:48,200 --> 00:21:49,760 Speaker 1: a little bit of vanilla, a little bit of steavy 476 00:21:49,840 --> 00:21:51,959 Speaker 1: or maybe some cocoa. If it's like a chocolate flavor, 477 00:21:52,119 --> 00:21:54,640 Speaker 1: it really doesn't it shouldn't have like more than one 478 00:21:54,720 --> 00:21:56,879 Speaker 1: line in the ingredient list, or there's just all this 479 00:21:56,880 --> 00:21:58,880 Speaker 1: stuff in there that probably doesn't need to be in there. 480 00:21:59,000 --> 00:22:01,280 Speaker 1: And if you pick up any protein bar or protein 481 00:22:01,400 --> 00:22:03,960 Speaker 1: drink on the market, the majority of them have just 482 00:22:04,119 --> 00:22:06,560 Speaker 1: lines and lines and lines and their ingredients because they've 483 00:22:06,560 --> 00:22:08,960 Speaker 1: got so many different types of additives in there to 484 00:22:09,000 --> 00:22:12,120 Speaker 1: make it into this little compact chocolate brownie protein bar 485 00:22:12,400 --> 00:22:14,760 Speaker 1: that yes, may have twenty grams of protein, but you 486 00:22:14,800 --> 00:22:16,720 Speaker 1: could also get that from a couple of eggs, a 487 00:22:16,720 --> 00:22:19,600 Speaker 1: cup of greek yogurt. There's multiple other ways that you 488 00:22:19,600 --> 00:22:21,400 Speaker 1: can get in that twenty grams of protein. I get. 489 00:22:21,400 --> 00:22:23,399 Speaker 1: It might not be as convenient, it might not be 490 00:22:23,520 --> 00:22:26,240 Speaker 1: chocolate flavored, but you're far better off the majority of 491 00:22:26,280 --> 00:22:28,720 Speaker 1: time to get your protein intake in from whole foods 492 00:22:28,760 --> 00:22:29,680 Speaker 1: as much as possible. 493 00:22:30,480 --> 00:22:30,920 Speaker 3: True. 494 00:22:31,040 --> 00:22:33,000 Speaker 2: I just did an article, actually I'm just looking it 495 00:22:33,119 --> 00:22:38,320 Speaker 2: up now on the most cost effective protein amounts per serve. 496 00:22:39,000 --> 00:22:40,560 Speaker 2: So I'm going to give you a tesla and let's 497 00:22:40,560 --> 00:22:42,080 Speaker 2: see how much nutrition lean knows. 498 00:22:42,480 --> 00:22:43,920 Speaker 1: What do you Tuna's got to be in there? 499 00:22:44,200 --> 00:22:46,120 Speaker 2: What are you reckon cost per serve? What are your 500 00:22:46,119 --> 00:22:49,320 Speaker 2: top three cost perserve a recon let's see. 501 00:22:50,800 --> 00:22:56,480 Speaker 1: Cranky, a Greek yogurt, tuna. Yeah, protein person. I was 502 00:22:56,480 --> 00:22:58,600 Speaker 1: gonna say beans because they're really cost effective, but they 503 00:22:58,600 --> 00:23:00,800 Speaker 1: wouldn't have as much protein. Person with other things, And 504 00:23:00,840 --> 00:23:01,280 Speaker 1: I want. 505 00:23:01,119 --> 00:23:04,679 Speaker 3: To say chicken, okay, wrong, wrong, wrong? Now you got 506 00:23:04,680 --> 00:23:05,400 Speaker 3: the first one, right. 507 00:23:06,119 --> 00:23:07,480 Speaker 1: Didn't you? You're waiting? 508 00:23:08,280 --> 00:23:11,679 Speaker 3: I was like, I just see, no, you're right. 509 00:23:11,720 --> 00:23:14,800 Speaker 2: Actually the first one was the high protein yogurt, so 510 00:23:14,880 --> 00:23:18,960 Speaker 2: that's seventy eighty cents per hundred grams. Then you know 511 00:23:19,040 --> 00:23:21,920 Speaker 2: what I found was next was the protein breads because 512 00:23:21,920 --> 00:23:24,119 Speaker 2: they're only eighty to a dollar per serve and you 513 00:23:24,200 --> 00:23:27,080 Speaker 2: get to over twenty grams. Now, obviously it's not as 514 00:23:27,240 --> 00:23:29,679 Speaker 2: high quality. It's not full amino acid. 515 00:23:30,040 --> 00:23:32,000 Speaker 3: And then the third one was tofu. 516 00:23:33,320 --> 00:23:36,320 Speaker 2: So Tofu comes in only a dollar your favorite tofu Leah, 517 00:23:36,320 --> 00:23:38,160 Speaker 2: that's why I was talking about it, because it's only 518 00:23:38,160 --> 00:23:40,520 Speaker 2: a dollar per one fifty grams and that's again over 519 00:23:40,560 --> 00:23:43,680 Speaker 2: twenty grams. And then eggs are third for sorry for 520 00:23:43,920 --> 00:23:46,080 Speaker 2: wow ex Yeah, so there you go. 521 00:23:46,200 --> 00:23:47,760 Speaker 3: Hey, so I was a bit surprised. 522 00:23:47,440 --> 00:23:48,959 Speaker 1: To tuna would be up there. 523 00:23:49,440 --> 00:23:53,040 Speaker 2: Tun on Tuna's on the list, it is, but you 524 00:23:53,080 --> 00:23:55,600 Speaker 2: know what the issue with tuna is, it's that there's 525 00:23:55,640 --> 00:23:58,520 Speaker 2: not in those cans. As we've seen recently, there's not 526 00:23:58,560 --> 00:24:01,200 Speaker 2: twenty grams. Yeah, they've cut the amounts down. It's a 527 00:24:01,240 --> 00:24:03,560 Speaker 2: lot lower. So it's on my top ten, it's just down. 528 00:24:03,560 --> 00:24:06,479 Speaker 2: And eggs were fourth. But yeah, tofu your favorite. Tofu 529 00:24:06,880 --> 00:24:09,720 Speaker 2: and the protein breads can be quite a cost effective. 530 00:24:09,280 --> 00:24:11,240 Speaker 3: One if you like them. But as we said, they're 531 00:24:11,280 --> 00:24:12,000 Speaker 3: in a quiet taste. 532 00:24:12,000 --> 00:24:13,520 Speaker 2: They're not for me. But I've got clie who do 533 00:24:13,720 --> 00:24:15,879 Speaker 2: like them. Yeah, yeah, they're a bit funny. So well, 534 00:24:15,880 --> 00:24:17,600 Speaker 2: they're not really bred, are they. They're more sort of 535 00:24:18,000 --> 00:24:21,840 Speaker 2: stimulated food. They're ultra process as well. Okay, on all 536 00:24:21,880 --> 00:24:23,240 Speaker 2: things joyously. I don't know. 537 00:24:23,320 --> 00:24:24,960 Speaker 3: I've never seen you have the cheeky G and T? 538 00:24:25,359 --> 00:24:26,080 Speaker 3: Are you a G and T? 539 00:24:26,480 --> 00:24:28,320 Speaker 1: I love a G have my favorite one? 540 00:24:28,480 --> 00:24:29,320 Speaker 3: Okay, and we've got it. 541 00:24:29,320 --> 00:24:33,320 Speaker 1: We've got the petry upstairs is the Bloody Shirrats. Okay, 542 00:24:33,480 --> 00:24:35,359 Speaker 1: brand four pillars, four pillars, Bloody Shirrats. 543 00:24:35,440 --> 00:24:36,000 Speaker 3: Okay. Yeah. 544 00:24:36,280 --> 00:24:38,720 Speaker 2: So I am not an actually a gin drinker. If 545 00:24:38,760 --> 00:24:40,720 Speaker 2: I am having spirits, I like a vog climb and 546 00:24:40,760 --> 00:24:44,240 Speaker 2: soda I do like because I don't love that Quinoni 547 00:24:44,520 --> 00:24:45,199 Speaker 2: taste on it. 548 00:24:45,720 --> 00:24:48,320 Speaker 3: I love that if we go if I go out. 549 00:24:48,200 --> 00:24:51,040 Speaker 2: And there's like a cucumber cocktail or, I don't mind 550 00:24:51,480 --> 00:24:54,399 Speaker 2: the growing range of udls which are flavored, you know 551 00:24:54,400 --> 00:24:57,160 Speaker 2: how you get like the pink gin, and they're quite 552 00:24:57,160 --> 00:25:00,240 Speaker 2: low calorie actually, and they're quite a smart idea coming 553 00:25:00,280 --> 00:25:02,800 Speaker 2: into party season when you want to keep your calories controlled, 554 00:25:02,800 --> 00:25:05,639 Speaker 2: because a lot of those little cans are only sixty 555 00:25:05,680 --> 00:25:08,560 Speaker 2: eighty calories per served, so it's actually quite good. But 556 00:25:08,720 --> 00:25:11,159 Speaker 2: I had a client talking about gin and tonic, and 557 00:25:11,160 --> 00:25:13,760 Speaker 2: I thought that's actually interesting because I looked up tonic 558 00:25:13,840 --> 00:25:17,600 Speaker 2: water and she said to me, how much is tonic 559 00:25:17,640 --> 00:25:19,560 Speaker 2: water bad? And I was like, oh, I think it's okay. 560 00:25:19,600 --> 00:25:21,240 Speaker 2: And then I looked and I thought, oh, no, it's not. 561 00:25:21,400 --> 00:25:24,440 Speaker 2: It's like twenty thirty grams of sugar. So then I 562 00:25:24,480 --> 00:25:27,200 Speaker 2: was just in Woolies looking at the buying the shwep's 563 00:25:27,240 --> 00:25:29,880 Speaker 2: locale drinks and I found this and I can put 564 00:25:29,920 --> 00:25:32,640 Speaker 2: it on the screen. Today I have found fever Tree, 565 00:25:32,640 --> 00:25:34,679 Speaker 2: which I know is a more boutique tonic water. It 566 00:25:34,760 --> 00:25:39,280 Speaker 2: is more expensive, but they've got a Mediterranean light version 567 00:25:39,440 --> 00:25:42,680 Speaker 2: which is actually significantly lower in sugar. And I thought 568 00:25:42,720 --> 00:25:45,720 Speaker 2: for all the G and T listeners or lovers out there, 569 00:25:45,760 --> 00:25:48,080 Speaker 2: and they've actually got on Woolies at the moment one 570 00:25:48,160 --> 00:25:50,600 Speaker 2: hundred and fifty MILLLI times eight, so the mix is 571 00:25:50,640 --> 00:25:53,520 Speaker 2: only for twelve fifty so I thought that's quite cost effective. 572 00:25:54,000 --> 00:25:56,360 Speaker 2: So I reached the nutrition was on it. I did 573 00:25:56,359 --> 00:25:57,879 Speaker 2: find it at Woolies. I don't know if it's at 574 00:25:57,880 --> 00:26:01,160 Speaker 2: colds as well. So per one hundred and fifty mil, 575 00:26:01,359 --> 00:26:04,040 Speaker 2: it's just over one hundred killo jewels, which is very low. 576 00:26:04,080 --> 00:26:07,480 Speaker 2: That's twenty to thirty calories and it's only got six 577 00:26:07,520 --> 00:26:12,280 Speaker 2: point three grams of sugar, so that is four percent sugar, 578 00:26:12,359 --> 00:26:15,920 Speaker 2: and that is about a third to a quarter of 579 00:26:15,960 --> 00:26:20,320 Speaker 2: the sugar that is in regular tonic water. Specifically, the 580 00:26:20,359 --> 00:26:22,840 Speaker 2: swepes one I noticed did have even more like it 581 00:26:22,880 --> 00:26:25,199 Speaker 2: was like the less you paid, the more sugar. The 582 00:26:25,240 --> 00:26:27,800 Speaker 2: fever Tree did have less, but it was a lot 583 00:26:27,880 --> 00:26:30,480 Speaker 2: more expensive. But this light one is definitely a thumbs 584 00:26:30,520 --> 00:26:32,720 Speaker 2: up from me in terms of people who do enjoy 585 00:26:32,760 --> 00:26:35,800 Speaker 2: a G and T and enjoyed mixing their own. I 586 00:26:35,800 --> 00:26:38,000 Speaker 2: think this one I bought was only three dollars fifty 587 00:26:38,160 --> 00:26:41,000 Speaker 2: so quite cost effective and yeah, a big thumbs up 588 00:26:41,040 --> 00:26:42,680 Speaker 2: because I think it is coming into that time of 589 00:26:42,760 --> 00:26:44,639 Speaker 2: year where people do enjoy a drink and if you 590 00:26:44,680 --> 00:26:48,080 Speaker 2: do enjoy a spirit and a gin, yeah, there's certainly 591 00:26:48,160 --> 00:26:51,760 Speaker 2: lower calorie options than the traditional tonic water, which is 592 00:26:51,840 --> 00:26:52,879 Speaker 2: pretty high in sugar. 593 00:26:53,320 --> 00:26:55,919 Speaker 1: Yeah, I'm a longtime gin lover. I don't think I've 594 00:26:55,920 --> 00:26:57,560 Speaker 1: ever had one with you before because we normally cracker 595 00:26:57,560 --> 00:26:59,080 Speaker 1: ob and a bottle of bubblies are a nice French 596 00:26:59,080 --> 00:27:01,720 Speaker 1: shows are. But if I just want one drink and 597 00:27:01,720 --> 00:27:03,760 Speaker 1: I'm sort of trying to really portion myself rather than 598 00:27:03,760 --> 00:27:05,520 Speaker 1: opening a whole bottle of wine. David and I will 599 00:27:05,560 --> 00:27:07,720 Speaker 1: have a gin together. Will you buy another brand? I'll 600 00:27:07,720 --> 00:27:09,040 Speaker 1: grab it in a second. It's literally in my bar 601 00:27:09,119 --> 00:27:10,679 Speaker 1: fridge in my office. I have a bar fridge in 602 00:27:10,680 --> 00:27:12,919 Speaker 1: my office, but only because it's right next to the pool, 603 00:27:13,080 --> 00:27:15,800 Speaker 1: so I don't drink on them in my office. But 604 00:27:15,880 --> 00:27:17,320 Speaker 1: I will grab it in a second. But there are 605 00:27:17,359 --> 00:27:19,280 Speaker 1: a lot of ranges of tonic water on the markets 606 00:27:19,320 --> 00:27:21,040 Speaker 1: that are low sugar as well. Like there's a home 607 00:27:21,080 --> 00:27:22,960 Speaker 1: brand version, there's a swepts version. They do do a 608 00:27:22,960 --> 00:27:25,080 Speaker 1: lot of low sugartonic waters. But let me grab the 609 00:27:25,080 --> 00:27:26,520 Speaker 1: one that we buy because I love it as well. 610 00:27:26,520 --> 00:27:27,359 Speaker 1: It's quite low sugar. 611 00:27:27,640 --> 00:27:30,040 Speaker 2: So yeah, it's certainly gin and tonic season. But yeah, 612 00:27:30,040 --> 00:27:32,800 Speaker 2: the other question that comes up all the time at 613 00:27:32,800 --> 00:27:35,440 Speaker 2: this time of year is our spirits better? And if 614 00:27:35,440 --> 00:27:38,480 Speaker 2: you do a low and Land's just come back, the 615 00:27:38,520 --> 00:27:41,639 Speaker 2: spirits are slightly lower. I was just saying in calories overall, 616 00:27:42,000 --> 00:27:44,159 Speaker 2: but you do have to be specific with the mixes. 617 00:27:44,240 --> 00:27:46,119 Speaker 2: So so what when have you got holded up? 618 00:27:46,359 --> 00:27:48,960 Speaker 1: So this is the one for visual restaurant as relatives, 619 00:27:49,000 --> 00:27:51,480 Speaker 1: It's the coupee, so it's low sugartonic. It's got the 620 00:27:51,520 --> 00:27:54,840 Speaker 1: kin quinine, it's one hundred kilodeels and it is six 621 00:27:54,880 --> 00:27:56,399 Speaker 1: grams of sugar as well. 622 00:27:56,480 --> 00:27:58,640 Speaker 3: Yeah great, okay, so that's a reckon. That one tastes better. 623 00:27:58,840 --> 00:28:00,520 Speaker 1: Yeah, I just get it off Amazon in a box 624 00:28:00,560 --> 00:28:04,040 Speaker 1: of like twelve is more cost effective. 625 00:28:04,080 --> 00:28:06,640 Speaker 3: Their water brand is yeah, and yeah. 626 00:28:06,440 --> 00:28:08,240 Speaker 1: They do sparkling waters and stuff, and we just get 627 00:28:08,240 --> 00:28:10,240 Speaker 1: it ordered. We get sparkling water and the tonic and 628 00:28:10,280 --> 00:28:12,159 Speaker 1: put it in the pool fridge and then sometimes if 629 00:28:12,160 --> 00:28:13,439 Speaker 1: we're out in the pool, just put a bit of 630 00:28:13,440 --> 00:28:15,359 Speaker 1: cucumber or some raspberries in it and just drink the 631 00:28:15,440 --> 00:28:18,280 Speaker 1: tonic by itself, because it's a really nice refreshing drink. Like, yes, 632 00:28:18,280 --> 00:28:20,040 Speaker 1: sparkling water's nice, but I have a lot of clients 633 00:28:20,040 --> 00:28:23,320 Speaker 1: who don't like it because it's just not sweet. I think, 634 00:28:23,359 --> 00:28:25,280 Speaker 1: like it's bubbly, it's a tiny bit salty, like you 635 00:28:25,320 --> 00:28:27,480 Speaker 1: can kind of. I don't know. Sparkling water is like 636 00:28:27,480 --> 00:28:29,520 Speaker 1: a preferred preference, right, some people don't like it, but 637 00:28:29,520 --> 00:28:31,040 Speaker 1: I do have a lot of clients that prefer the 638 00:28:31,080 --> 00:28:34,040 Speaker 1: local gartnic. And it's certainly with or without gin in 639 00:28:34,080 --> 00:28:36,280 Speaker 1: it is certainly a better option than a lot of 640 00:28:36,520 --> 00:28:38,920 Speaker 1: other alcoholic drinks or cocktails on the market. 641 00:28:39,120 --> 00:28:42,400 Speaker 2: I think, you know, with gin without Most days I'm 642 00:28:42,400 --> 00:28:43,640 Speaker 2: feeling like Gin's required. 643 00:28:43,680 --> 00:28:45,200 Speaker 3: But each to their own, no judgment. 644 00:28:46,720 --> 00:28:48,680 Speaker 1: I'm just saying tonic by itself. I did a couple 645 00:28:48,680 --> 00:28:50,280 Speaker 1: of ice cubes, a bit of cucumber, a bit of 646 00:28:50,520 --> 00:28:52,600 Speaker 1: mental something in there can be a nice refreshing drink 647 00:28:52,600 --> 00:28:54,960 Speaker 1: for summer, particularly if you're someone who's trying to cut 648 00:28:55,000 --> 00:28:55,800 Speaker 1: back on their alcohol. 649 00:28:55,880 --> 00:28:57,719 Speaker 2: True true, true, true, So yeah, find it at well 650 00:28:57,720 --> 00:28:59,960 Speaker 2: these and colors, and yeah, we're all ready for the 651 00:29:00,040 --> 00:29:01,400 Speaker 2: summer party season. 652 00:29:01,680 --> 00:29:04,479 Speaker 1: Exactly, alrighty. And then our last list of the question is 653 00:29:04,760 --> 00:29:08,280 Speaker 1: all about reflex. This is an interesting question the list 654 00:29:08,280 --> 00:29:10,760 Speaker 1: of questions I have reflux. Are there any tips on 655 00:29:10,800 --> 00:29:12,680 Speaker 1: what to eat at night? And this is a great 656 00:29:12,720 --> 00:29:15,960 Speaker 1: question because reflux is really really common, particularly for females 657 00:29:15,960 --> 00:29:18,920 Speaker 1: as we get a bit older, and particularly if you're pregnant. 658 00:29:19,040 --> 00:29:22,000 Speaker 1: During both of my pregnancies, I had the most awful reflex. 659 00:29:22,000 --> 00:29:23,760 Speaker 1: It was so bad, and I did all of the 660 00:29:23,800 --> 00:29:25,719 Speaker 1: things that I'm about to talk to you today and 661 00:29:25,760 --> 00:29:28,400 Speaker 1: it still didn't really have much effect. And I actually 662 00:29:28,400 --> 00:29:30,800 Speaker 1: had to go on medication during both my pregnancies and 663 00:29:30,840 --> 00:29:32,800 Speaker 1: then basically the minute I gave birth it kind of 664 00:29:32,840 --> 00:29:35,840 Speaker 1: went away. So reflexes are really debilitating condition for a 665 00:29:35,880 --> 00:29:38,440 Speaker 1: lot of people. So there are some simple, I guess, 666 00:29:38,560 --> 00:29:40,880 Speaker 1: nutrition and lifestyle tweaks that you can do, and they 667 00:29:40,920 --> 00:29:43,000 Speaker 1: can make a big difference. But then again for some 668 00:29:43,040 --> 00:29:45,920 Speaker 1: people it won't really help, so you do potentially need 669 00:29:46,000 --> 00:29:48,600 Speaker 1: some medication long term. So the first one, if you've 670 00:29:48,600 --> 00:29:50,880 Speaker 1: got reflex you really want to keep dinner as light 671 00:29:50,920 --> 00:29:54,680 Speaker 1: as possible, so large meals, particularly close to bedtime, are 672 00:29:54,680 --> 00:29:57,480 Speaker 1: going to make reflux worse. And then if you have 673 00:29:57,640 --> 00:30:00,800 Speaker 1: large meals that are also high and fat rich, they're 674 00:30:00,840 --> 00:30:04,080 Speaker 1: really creamy, or they're heavily fried food, or even things 675 00:30:04,160 --> 00:30:06,920 Speaker 1: that are a bit more acidic, so tomato based sauces, 676 00:30:07,160 --> 00:30:11,440 Speaker 1: citrus based things, chocolate, peppermint, alcohol, and caffeine. All of 677 00:30:11,480 --> 00:30:14,880 Speaker 1: these things, unfortunately, even though they're delicious, can tend to 678 00:30:14,920 --> 00:30:17,840 Speaker 1: worsen reflux as well. It basically relaxes the muscle at 679 00:30:17,880 --> 00:30:20,080 Speaker 1: the top of the stomach and it allows the acid 680 00:30:20,120 --> 00:30:22,440 Speaker 1: reflux to basically come up from the stomach up and 681 00:30:22,520 --> 00:30:25,480 Speaker 1: teriosophagus where it shouldn't be, and that's why people experience 682 00:30:25,520 --> 00:30:27,840 Speaker 1: that kind of burning feeling or that feeling that like 683 00:30:27,880 --> 00:30:31,280 Speaker 1: there's something stuck in there esophagus. Basically, so really as 684 00:30:31,360 --> 00:30:35,240 Speaker 1: much as possible, focus on blander meals, lower fat, lower 685 00:30:35,280 --> 00:30:38,280 Speaker 1: acid type options. So if you just think things like, 686 00:30:38,400 --> 00:30:40,560 Speaker 1: you know, grilled chicken or fish, a bit of rice, 687 00:30:40,600 --> 00:30:42,840 Speaker 1: a bit of veggies onmelet, slice of toast, a bit 688 00:30:42,840 --> 00:30:45,600 Speaker 1: of salad, those kind of things, you can't go too wrongs. 689 00:30:45,600 --> 00:30:49,120 Speaker 1: When food is very heavy, very rich, very flavorsome, that 690 00:30:49,120 --> 00:30:51,400 Speaker 1: that tends to set off reflux a lot more. And 691 00:30:51,440 --> 00:30:53,640 Speaker 1: like I said, smaller portion size you you don't need 692 00:30:53,680 --> 00:30:56,479 Speaker 1: to starve yourself, but the difference, even twenty percent difference 693 00:30:56,520 --> 00:30:58,480 Speaker 1: in your meal can actually make a big difference when 694 00:30:58,520 --> 00:31:01,920 Speaker 1: it comes to reflux. And the last thing is after 695 00:31:01,960 --> 00:31:04,440 Speaker 1: you finished eating, you need to stay upright. The amount 696 00:31:04,480 --> 00:31:06,400 Speaker 1: of people who suffer from reflux, I used to do 697 00:31:06,960 --> 00:31:08,760 Speaker 1: the gastrow clinic when I worked at the hospital, and 698 00:31:08,800 --> 00:31:10,600 Speaker 1: we had a ton of people come through from reflux. 699 00:31:10,760 --> 00:31:12,880 Speaker 1: They eat dinner and then immediately go lie down on 700 00:31:12,880 --> 00:31:14,880 Speaker 1: the couch and go watch Netflix or go watch TV. 701 00:31:15,200 --> 00:31:16,880 Speaker 1: The number one thing you need to do if you 702 00:31:16,920 --> 00:31:19,960 Speaker 1: suffer from reflux is stay upright. Basically, for at least 703 00:31:20,000 --> 00:31:22,920 Speaker 1: an hour after your meal. So if you must lie down, 704 00:31:22,920 --> 00:31:24,320 Speaker 1: if you have to lie down, you've got to keep 705 00:31:24,360 --> 00:31:26,920 Speaker 1: your head elevated, use a couple of extra pillows, and 706 00:31:27,000 --> 00:31:29,680 Speaker 1: keep your head above your stomach. Basically, don't lie flat, 707 00:31:29,800 --> 00:31:33,040 Speaker 1: keep yourself elevated. Ideally sit upright, but if you can't, 708 00:31:33,080 --> 00:31:35,240 Speaker 1: if you need to lie down for whatever reason, keep 709 00:31:35,240 --> 00:31:38,719 Speaker 1: your head elevated because it basically doesn't allow the acid 710 00:31:38,760 --> 00:31:40,960 Speaker 1: to come back up as much. So they're probably the 711 00:31:41,040 --> 00:31:43,080 Speaker 1: number one hacks. And smoking is another big one. If 712 00:31:43,080 --> 00:31:45,440 Speaker 1: you smoke and you suffer from terrible reflux, it's got 713 00:31:45,480 --> 00:31:48,040 Speaker 1: to go. Smoking is a huge thing for a reflux, 714 00:31:48,080 --> 00:31:50,600 Speaker 1: as is alcohol. And then if you do all of 715 00:31:50,640 --> 00:31:53,760 Speaker 1: these lifestyle tips and tricks and you're still suffering from reflux, 716 00:31:53,800 --> 00:31:56,840 Speaker 1: it is well worth seeing your GP or your gastroentrologists 717 00:31:57,040 --> 00:31:59,600 Speaker 1: because there are a lot of different medications that you 718 00:31:59,600 --> 00:32:02,920 Speaker 1: can take, different types of PPIs, proton pump inhibitors, things 719 00:32:02,960 --> 00:32:06,120 Speaker 1: like nexim that can really be quite beneficial for people 720 00:32:06,200 --> 00:32:10,160 Speaker 1: with reflux because it is quite bad and potentially dangerous 721 00:32:10,160 --> 00:32:12,560 Speaker 1: to ignore reflux long term and to constantly have this 722 00:32:12,680 --> 00:32:14,880 Speaker 1: acid in your throat to in your esophagus where it 723 00:32:14,880 --> 00:32:18,000 Speaker 1: shouldn't be because long term it can lead to things 724 00:32:18,000 --> 00:32:20,360 Speaker 1: like Barrett's esophagus as well, which is not good. But 725 00:32:20,400 --> 00:32:23,880 Speaker 1: there are other conditions such as you know, hiatus hernia 726 00:32:23,960 --> 00:32:26,920 Speaker 1: that could potentially be an issue for the reflux as well. 727 00:32:26,960 --> 00:32:28,760 Speaker 1: So there's always well worth going to see your GP, 728 00:32:29,000 --> 00:32:32,240 Speaker 1: raising these things, saying what you've done, and potentially getting 729 00:32:32,240 --> 00:32:35,240 Speaker 1: another referral such as a gasho enterologist if it's still 730 00:32:35,320 --> 00:32:38,240 Speaker 1: persists there, it's not getting any better after you tried 731 00:32:38,240 --> 00:32:40,200 Speaker 1: all of these little lifestyle tips and tricks. 732 00:32:40,360 --> 00:32:41,920 Speaker 2: True, and I think it's a good time of you 733 00:32:42,040 --> 00:32:44,680 Speaker 2: to go for a walk after dinner. You know, we 734 00:32:44,720 --> 00:32:47,240 Speaker 2: really want to incorporate as much movement as we can. 735 00:32:47,240 --> 00:32:48,720 Speaker 2: If you're in Europe, you live in New York, you 736 00:32:48,760 --> 00:32:51,600 Speaker 2: live in London, it's quite common to be out after dinner, 737 00:32:51,720 --> 00:32:54,400 Speaker 2: do we swear? As here we're very much just sitting 738 00:32:54,400 --> 00:32:56,960 Speaker 2: on the couch and Netflix society. So I think the 739 00:32:57,040 --> 00:32:58,640 Speaker 2: more you can even go it doesn't have to be 740 00:32:58,680 --> 00:33:01,120 Speaker 2: an hour. I think one of the bigger inhibitors as 741 00:33:01,120 --> 00:33:02,400 Speaker 2: people think they've got to go out for an hour. 742 00:33:02,440 --> 00:33:04,120 Speaker 3: It can be twenty minutes. If you've got a dog. 743 00:33:04,160 --> 00:33:05,720 Speaker 3: It'll be good for the dog as well, just. 744 00:33:05,680 --> 00:33:08,360 Speaker 2: Twenty minutes around the streets. It's one of the best 745 00:33:08,400 --> 00:33:11,560 Speaker 2: ways to reconnect with your partner. It's best for digestion 746 00:33:12,040 --> 00:33:14,240 Speaker 2: because I think the other thing is the snacking of 747 00:33:14,240 --> 00:33:16,600 Speaker 2: course late at night. And I had a client land 748 00:33:16,600 --> 00:33:18,840 Speaker 2: who only moved her meal an hour earlier and had 749 00:33:18,880 --> 00:33:22,600 Speaker 2: pronounced differences on her experience of reflux. So it's worth 750 00:33:22,640 --> 00:33:24,680 Speaker 2: just fiddling. It doesn't have to be again dinner at four. 751 00:33:25,000 --> 00:33:27,360 Speaker 2: There might be dinner at five thirty six rather than seven. 752 00:33:27,440 --> 00:33:28,000 Speaker 3: Can make all the. 753 00:33:28,000 --> 00:33:31,360 Speaker 1: Difference one hundred percent. And ideally the guideline show is 754 00:33:31,360 --> 00:33:33,280 Speaker 1: at least two to three hours before you go to bed, 755 00:33:33,440 --> 00:33:35,320 Speaker 1: So if you're someone that's going to bed at nine o'clock, 756 00:33:35,360 --> 00:33:37,520 Speaker 1: ideally you want to be eating at six six thirty 757 00:33:37,560 --> 00:33:39,600 Speaker 1: no later, So keep that in mind as well. The 758 00:33:39,640 --> 00:33:42,200 Speaker 1: timing and the portion size of the meal plus the 759 00:33:42,240 --> 00:33:44,720 Speaker 1: meal composition itself or make a difference when it comes 760 00:33:44,760 --> 00:33:48,080 Speaker 1: to reflux. True true, true, All righty, But that brings 761 00:33:48,160 --> 00:33:50,680 Speaker 1: us to the end of another podcast of The Nutrition Couch. 762 00:33:50,840 --> 00:33:52,440 Speaker 1: So if you know your diet needs a little bit 763 00:33:52,480 --> 00:33:54,760 Speaker 1: more protein, and don't forget there is that upper ceiling, 764 00:33:54,800 --> 00:33:56,720 Speaker 1: but a lot of women still don't get enough protein, 765 00:33:56,800 --> 00:33:59,080 Speaker 1: particularly in the morning at around lunchtime. You can check 766 00:33:59,120 --> 00:34:02,960 Speaker 1: out Susie and I's scientifically formulated range of protein powders. 767 00:34:03,000 --> 00:34:06,000 Speaker 1: We've also got cretine, magnesium, collagen and our brand new 768 00:34:06,080 --> 00:34:08,919 Speaker 1: hydration train got AT, designed by dieticians dot com. 769 00:34:09,080 --> 00:34:12,920 Speaker 3: Have a great week.