1 00:00:00,320 --> 00:00:05,520 Speaker 1: Which diet do you follow? Fasting, Low Carb, Keto, the 2 00:00:05,559 --> 00:00:09,080 Speaker 1: Fast eight hundred. There are hundreds of diets out there 3 00:00:09,160 --> 00:00:11,879 Speaker 1: and chances are you have heard, if not tried, all 4 00:00:11,920 --> 00:00:15,040 Speaker 1: of them. But the question is are these diets actually 5 00:00:15,080 --> 00:00:17,560 Speaker 1: good for you in the long term? What do it 6 00:00:17,600 --> 00:00:20,439 Speaker 1: actually leave you feeling tired and pretty run down or 7 00:00:20,480 --> 00:00:23,880 Speaker 1: even craving sugars and finding yourself either on or off 8 00:00:23,880 --> 00:00:26,880 Speaker 1: the diet. On today's episode of The Nutrition Couch, we 9 00:00:26,960 --> 00:00:29,800 Speaker 1: take a closer look at popular diets and talk about 10 00:00:29,800 --> 00:00:32,440 Speaker 1: the tell tale signs that your diet would actually be 11 00:00:32,520 --> 00:00:35,440 Speaker 1: doing more harm than good. By I'm Susie Burrow and 12 00:00:35,479 --> 00:00:38,520 Speaker 1: Olean Wood and as a crediting practicing dietitians, we bring 13 00:00:38,560 --> 00:00:41,400 Speaker 1: you The Nutrition Couch, a bye weekly chat on everything 14 00:00:41,640 --> 00:00:44,200 Speaker 1: is new in the world of food, diets and nutrition 15 00:00:44,920 --> 00:00:46,800 Speaker 1: as well as popular diets. Today we are going to 16 00:00:46,840 --> 00:00:50,240 Speaker 1: talk about the nutrients that Australian women do not get 17 00:00:50,360 --> 00:00:53,040 Speaker 1: enough of. And our listener question is one that will 18 00:00:53,080 --> 00:00:55,920 Speaker 1: resonate with many of us. When you're in the food court, 19 00:00:56,560 --> 00:00:59,720 Speaker 1: how do you know what to choose? So Leanne, we've 20 00:00:59,760 --> 00:01:02,400 Speaker 1: kicked off our life tour. I don't know about you, 21 00:01:02,440 --> 00:01:05,920 Speaker 1: but I'm feeling pretty tired. It was a big week 22 00:01:05,959 --> 00:01:07,360 Speaker 1: we had up in Brisbane, wasn't it. 23 00:01:07,880 --> 00:01:09,119 Speaker 2: And I think by the end of it we were 24 00:01:09,160 --> 00:01:11,720 Speaker 2: just running off pure adrenaline. I remember it was over 25 00:01:11,760 --> 00:01:13,280 Speaker 2: and finished and I got home and I just kind 26 00:01:13,280 --> 00:01:15,960 Speaker 2: of like collapse on the cat. I was like, oh man, 27 00:01:16,040 --> 00:01:18,040 Speaker 2: I got nothing left. It was so much fun, though. 28 00:01:17,959 --> 00:01:20,399 Speaker 1: And hence we are now recording very late in the 29 00:01:20,400 --> 00:01:23,160 Speaker 1: piece because we're a bit behind. But we are going 30 00:01:23,200 --> 00:01:25,720 Speaker 1: to re energize for everyone in Sydney next week and 31 00:01:26,200 --> 00:01:30,479 Speaker 1: see many of you there for a fantastic Saturday morning. 32 00:01:30,600 --> 00:01:33,080 Speaker 1: So it's been great to meet people and get lots 33 00:01:33,080 --> 00:01:35,840 Speaker 1: of feedback and we will get back on track with 34 00:01:35,880 --> 00:01:38,319 Speaker 1: our recording schedule because David is pretty annoyed at us, 35 00:01:38,319 --> 00:01:40,600 Speaker 1: so that we are doing everything very last minute. 36 00:01:40,720 --> 00:01:44,039 Speaker 2: Example, the episode yesterday was an hour before he edited it. 37 00:01:44,840 --> 00:01:46,960 Speaker 1: We love you. David did the best anyway, but to 38 00:01:47,000 --> 00:01:49,920 Speaker 1: get us started today, leanne. I every so often a 39 00:01:49,920 --> 00:01:53,480 Speaker 1: headline will come up on my computer, which I think, oh, 40 00:01:53,480 --> 00:01:55,440 Speaker 1: that's a really good topic to talk about on the potty, 41 00:01:56,240 --> 00:01:59,120 Speaker 1: And the headline that came up was, what are the 42 00:01:59,160 --> 00:02:03,560 Speaker 1: reasons that you're diet may be doing more harm than good, 43 00:02:03,880 --> 00:02:06,600 Speaker 1: and the telltale signs the human body is very good 44 00:02:06,960 --> 00:02:09,560 Speaker 1: get giving us that perhaps the kind of diet that 45 00:02:09,600 --> 00:02:12,360 Speaker 1: you're following, even though in theory it might be giving 46 00:02:12,360 --> 00:02:15,079 Speaker 1: you weight loss, may actually not be great for your 47 00:02:15,120 --> 00:02:18,000 Speaker 1: health and your metabolism. So I thought it would just 48 00:02:18,080 --> 00:02:20,480 Speaker 1: kick us off to give a few little telltale signs 49 00:02:20,520 --> 00:02:23,799 Speaker 1: and for me just to start with straight away, if 50 00:02:23,840 --> 00:02:27,960 Speaker 1: a diet isn't sustainable long term, I have reservations about it, because, 51 00:02:27,960 --> 00:02:31,400 Speaker 1: as we've discussed before, it's not that keto doesn't work. 52 00:02:31,520 --> 00:02:33,560 Speaker 1: It's not that the Fast eight hundred doesn't work. It's 53 00:02:33,600 --> 00:02:36,480 Speaker 1: not that mirror replacements don't work. They all work. But 54 00:02:36,600 --> 00:02:38,840 Speaker 1: what happens is you go on them for a month, 55 00:02:38,919 --> 00:02:42,880 Speaker 1: two months longer, and lose maybe five, ten, twenty kilos, 56 00:02:43,480 --> 00:02:46,800 Speaker 1: And then I can safely say, after twenty almost twenty 57 00:02:46,800 --> 00:02:49,560 Speaker 1: five years of working as a dietitian, people put it 58 00:02:49,600 --> 00:02:52,320 Speaker 1: all back, if not more, And then each and every 59 00:02:52,360 --> 00:02:54,640 Speaker 1: time you go to lose weight again, it's harder because 60 00:02:54,680 --> 00:02:58,520 Speaker 1: metabolically you are not teaching the body to burn more efficiently. 61 00:02:58,880 --> 00:03:01,920 Speaker 1: You've basically starved the muscle, and then it takes a 62 00:03:01,919 --> 00:03:05,520 Speaker 1: long time to basically improve metabolic rate and get the 63 00:03:05,520 --> 00:03:08,520 Speaker 1: body efficiently burning again, particularly if you've got hormonal issues 64 00:03:08,560 --> 00:03:11,120 Speaker 1: like intertal resistance. And I did mention this at our 65 00:03:11,200 --> 00:03:14,800 Speaker 1: live event. Actually, I find with Keto anecdotally that people 66 00:03:14,840 --> 00:03:16,639 Speaker 1: who have done it and they've lost weight, whether it's 67 00:03:16,720 --> 00:03:21,320 Speaker 1: via shakes or via actual Keto diet programs, is that 68 00:03:21,360 --> 00:03:23,840 Speaker 1: they may have lost more weight than they've ever lost before. 69 00:03:24,120 --> 00:03:26,880 Speaker 1: But when they go to lose it again, it's harder 70 00:03:26,960 --> 00:03:29,120 Speaker 1: because if they've got intulal resistance, it makes the insual 71 00:03:29,160 --> 00:03:31,880 Speaker 1: resistance worse because it's not actually dealing with the underlying 72 00:03:31,919 --> 00:03:35,760 Speaker 1: metabolic issue. So you know, for me, if it's a 73 00:03:35,760 --> 00:03:38,040 Speaker 1: diet that you know is short term, unless you're doing 74 00:03:38,080 --> 00:03:40,480 Speaker 1: it under the close supervision with a dietitian or another 75 00:03:40,800 --> 00:03:44,440 Speaker 1: healthcare professional who's experienced with diets and transitioning off them, 76 00:03:44,920 --> 00:03:47,040 Speaker 1: I'm just like, well, I waste your money and buy 77 00:03:47,040 --> 00:03:49,640 Speaker 1: another book, another program that it will just be short 78 00:03:49,720 --> 00:03:50,920 Speaker 1: term and you know you're going to be back when 79 00:03:50,920 --> 00:03:54,640 Speaker 1: you started without learning those sustainable models for losing weight. 80 00:03:54,640 --> 00:03:56,600 Speaker 2: Im sand And that's always my biggest sign if you 81 00:03:56,640 --> 00:03:59,480 Speaker 2: can't do what you're planning on doing to lose the 82 00:03:59,520 --> 00:04:02,280 Speaker 2: weight five years time or in twelve months time, you 83 00:04:02,280 --> 00:04:04,080 Speaker 2: probably shouldn't be doing it to start with, because that's 84 00:04:04,120 --> 00:04:06,160 Speaker 2: what everybody says, right, I'll just do this and try 85 00:04:06,160 --> 00:04:08,480 Speaker 2: to lose five killers or ten killers. I'll just do 86 00:04:08,520 --> 00:04:10,880 Speaker 2: it until I get the twenty killers off, and then 87 00:04:11,120 --> 00:04:12,760 Speaker 2: you do it, you get the weight off, and then 88 00:04:12,800 --> 00:04:14,480 Speaker 2: you go back to your normal eating, and it poles 89 00:04:14,480 --> 00:04:16,599 Speaker 2: all back on again because as you said, you haven't 90 00:04:16,600 --> 00:04:19,000 Speaker 2: created that healthy baseline to begin with, or they have 91 00:04:19,040 --> 00:04:21,160 Speaker 2: no idea how to actually eat healthy. And I had 92 00:04:21,160 --> 00:04:23,920 Speaker 2: a discussion with a potential client last week and she's saying, 93 00:04:23,920 --> 00:04:26,880 Speaker 2: I've tried everything, I'm really considering weight loss surgery. And 94 00:04:26,960 --> 00:04:28,599 Speaker 2: I just said to her, like the one thing she 95 00:04:28,680 --> 00:04:30,760 Speaker 2: was like, I don't eat vegetables. I don't like vegetables. 96 00:04:30,760 --> 00:04:32,680 Speaker 2: And I said, no, one amount of weight loss surgery 97 00:04:32,720 --> 00:04:34,960 Speaker 2: is going to help you. If you can't find a 98 00:04:35,000 --> 00:04:37,200 Speaker 2: way to eat or enjoy vegetables, you don't have to 99 00:04:37,279 --> 00:04:39,240 Speaker 2: enjoy them, you just have to eat them. Like there's 100 00:04:39,240 --> 00:04:42,240 Speaker 2: no getting around it. You will end up incredibly malnourished. 101 00:04:42,440 --> 00:04:44,320 Speaker 2: Even if you can't eat very much, it's even more 102 00:04:44,360 --> 00:04:47,159 Speaker 2: important to optimize your nutrition if you have something like 103 00:04:47,200 --> 00:04:49,520 Speaker 2: weight loss surgery because you only have a very limited 104 00:04:49,520 --> 00:04:51,240 Speaker 2: amount of food that you can eat, and of that 105 00:04:51,279 --> 00:04:55,320 Speaker 2: food's crap or poor quality, you're gonna end up extremely malnourished, 106 00:04:55,520 --> 00:04:58,159 Speaker 2: terrible muscle wasting, your hair will fall out, your nails 107 00:04:58,160 --> 00:05:00,640 Speaker 2: are britt or you have all of these micronutrient pficiencies, 108 00:05:00,800 --> 00:05:03,360 Speaker 2: and worse still, you'll tend to lose so much rate 109 00:05:03,480 --> 00:05:04,920 Speaker 2: that at the end of it, yes, you might have 110 00:05:05,000 --> 00:05:07,599 Speaker 2: lost I don't know, twenty thirty, forty fifty kilos, but 111 00:05:07,640 --> 00:05:09,320 Speaker 2: then you need some surgery for all of the loose 112 00:05:09,360 --> 00:05:12,200 Speaker 2: skin that's hanging around afterwards. So I think that we 113 00:05:12,240 --> 00:05:14,599 Speaker 2: need to think long term with a lot of these diants, 114 00:05:14,800 --> 00:05:16,280 Speaker 2: and a big one for me as well, A big 115 00:05:16,320 --> 00:05:19,920 Speaker 2: red flag aside that your diet's not working is if 116 00:05:19,920 --> 00:05:22,360 Speaker 2: you're losing weight too quickly, because what happens with quick 117 00:05:22,360 --> 00:05:25,080 Speaker 2: weight loss is a it's generally just water weight, like 118 00:05:25,080 --> 00:05:27,960 Speaker 2: those seven day juice cleansers or that you know, the 119 00:05:28,040 --> 00:05:31,200 Speaker 2: lemon juice diets or the cabbage juice dance for seven days. Yeah, 120 00:05:31,240 --> 00:05:33,360 Speaker 2: you might lose three, four or five kilos in a week, 121 00:05:33,680 --> 00:05:35,760 Speaker 2: but most of that is not actually fat mass. Most 122 00:05:35,760 --> 00:05:38,560 Speaker 2: of that's just water. Weight or muscle loss. And same 123 00:05:38,600 --> 00:05:40,760 Speaker 2: deal with when you're rapidly losing weight. So you drop 124 00:05:40,839 --> 00:05:44,240 Speaker 2: ten kilos in a six week gym challenge, guarantee that's 125 00:05:44,240 --> 00:05:46,240 Speaker 2: not all fat mass. A lot of that is muscle mass, 126 00:05:46,240 --> 00:05:49,000 Speaker 2: which is only going to negatively impact your muscles and 127 00:05:49,040 --> 00:05:51,640 Speaker 2: your metabolism long term. So for me and at SUSI, 128 00:05:51,640 --> 00:05:53,560 Speaker 2: I'm sure you're the same. Most of my clients are 129 00:05:53,600 --> 00:05:56,360 Speaker 2: only averaging between sort of two to four kilos a month, 130 00:05:56,400 --> 00:05:58,760 Speaker 2: and I think that's a really good steady weight loss. 131 00:05:58,760 --> 00:06:01,200 Speaker 2: I mean, larger bodies will all be lose more, but 132 00:06:01,360 --> 00:06:03,719 Speaker 2: for those I would say within that sort of maybe 133 00:06:03,760 --> 00:06:06,080 Speaker 2: seventy to one hundred kilo range, between about two to 134 00:06:06,120 --> 00:06:09,240 Speaker 2: four kilos a month's actually a really nice, steady, sustainable 135 00:06:09,600 --> 00:06:11,680 Speaker 2: fat loss, not weight loss. You know, we don't want 136 00:06:11,680 --> 00:06:13,840 Speaker 2: to lose the muscle stores. We couldn't clear less of 137 00:06:13,880 --> 00:06:16,280 Speaker 2: the water, fluctuates a little bit. We really just want 138 00:06:16,320 --> 00:06:18,120 Speaker 2: to be pulling from our fat stores. So for me, 139 00:06:18,200 --> 00:06:20,039 Speaker 2: that's a really big sign if the weight loss is 140 00:06:20,040 --> 00:06:22,880 Speaker 2: too rapid, or the diet that you begin is promising 141 00:06:23,240 --> 00:06:25,760 Speaker 2: you know, five kilos by Friday that sort of thing, 142 00:06:25,839 --> 00:06:27,920 Speaker 2: or you know, lows five kilos by your big party 143 00:06:27,960 --> 00:06:30,240 Speaker 2: in ten days time. To mean, that's a massive red 144 00:06:30,240 --> 00:06:33,039 Speaker 2: flag because we're not losing fat stores, we're losing predominantly 145 00:06:33,120 --> 00:06:34,560 Speaker 2: muscle and water weight. Yeah. 146 00:06:34,560 --> 00:06:36,960 Speaker 1: And the next thing that comes to mind is if 147 00:06:37,000 --> 00:06:38,960 Speaker 1: you are following a diet and all you can think 148 00:06:39,000 --> 00:06:41,560 Speaker 1: about is food, and you're hungry or craving things all 149 00:06:41,560 --> 00:06:45,279 Speaker 1: the time, and it may not even be hunger, but 150 00:06:45,400 --> 00:06:48,479 Speaker 1: it's that feeling of I just want something sweet and 151 00:06:48,520 --> 00:06:52,279 Speaker 1: I'm feeling deprived. So as soon as the diet is 152 00:06:52,279 --> 00:06:57,280 Speaker 1: basically fueling obsession with food, I know that it's lacking 153 00:06:57,279 --> 00:07:01,719 Speaker 1: in calories or certain nutrients particularly hydrates, or even volume, 154 00:07:02,000 --> 00:07:04,320 Speaker 1: you know it just might be too little, and it 155 00:07:04,360 --> 00:07:07,000 Speaker 1: makes people obsessed with food, so they're like restricting and 156 00:07:07,080 --> 00:07:10,200 Speaker 1: restricting and restricting, and then they inevitably binge because the 157 00:07:10,280 --> 00:07:13,920 Speaker 1: human body is basically programmed to seek out what it's lacking, 158 00:07:13,920 --> 00:07:17,440 Speaker 1: and if that's calories or carbohydrates, it will just drive 159 00:07:17,480 --> 00:07:20,200 Speaker 1: over eating at some point. So even that the strictest 160 00:07:20,520 --> 00:07:23,320 Speaker 1: of follower can do it for a day, a week, 161 00:07:23,680 --> 00:07:25,680 Speaker 1: two weeks, but eventually they just give it and they're 162 00:07:25,680 --> 00:07:28,280 Speaker 1: offer again. So that if you're obsessed with food, or 163 00:07:28,320 --> 00:07:30,240 Speaker 1: you can think of nothing but your next meal. That's 164 00:07:30,280 --> 00:07:33,080 Speaker 1: a massive concern to me. And a good diet will 165 00:07:33,160 --> 00:07:36,440 Speaker 1: leave you satisfied and full and you know, not eating 166 00:07:36,560 --> 00:07:39,360 Speaker 1: or thinking about food every couple of hours. And I 167 00:07:39,360 --> 00:07:41,360 Speaker 1: think the human body is so smart, isn't it. Because 168 00:07:41,360 --> 00:07:43,800 Speaker 1: the other thing, when you're not going to the bathroom regularly, 169 00:07:44,200 --> 00:07:46,400 Speaker 1: when you're clogged up and constipated and you just feel 170 00:07:46,440 --> 00:07:49,400 Speaker 1: like things aren't moving, to me, that's another sign that 171 00:07:49,400 --> 00:07:52,080 Speaker 1: that diet is not giving you nutritionally what you need, 172 00:07:52,320 --> 00:07:54,400 Speaker 1: which again may come down to bulk, it may come 173 00:07:54,440 --> 00:07:57,160 Speaker 1: down to dietary fiber because you've cut down on carbo hydrates. 174 00:07:58,160 --> 00:07:59,440 Speaker 1: But that is a massive sign. 175 00:07:59,520 --> 00:07:59,680 Speaker 2: You know. 176 00:08:00,000 --> 00:08:01,880 Speaker 1: One of the first things I noticed with clients is 177 00:08:01,920 --> 00:08:05,480 Speaker 1: when they're on a new regime, they've gone through and 178 00:08:05,520 --> 00:08:08,000 Speaker 1: added the fiber they need and the vegetable wolk, and 179 00:08:08,000 --> 00:08:09,680 Speaker 1: all of a sudden, they just feel lighter because they're 180 00:08:09,680 --> 00:08:11,720 Speaker 1: going to the bathroom regularly. They're waking up and feeling 181 00:08:11,760 --> 00:08:15,400 Speaker 1: like they digestive systems working properly. So straight away, if 182 00:08:15,440 --> 00:08:17,560 Speaker 1: you're not going to the bathroom regularly, I'm concerned from 183 00:08:17,560 --> 00:08:21,120 Speaker 1: a calorie perspective, Fiber perspective and carbohydrate perspective, and I 184 00:08:21,160 --> 00:08:23,040 Speaker 1: just think the human body tells us when it's working 185 00:08:23,200 --> 00:08:25,880 Speaker 1: pretty well, and that for me is straight away another 186 00:08:25,920 --> 00:08:27,720 Speaker 1: sign that perhaps is not the right diet for you. 187 00:08:28,320 --> 00:08:30,200 Speaker 2: And on the flip side of that, if you're experiencing 188 00:08:30,280 --> 00:08:32,720 Speaker 2: regular diarrhea and you're not someone who had that beforehand, 189 00:08:32,960 --> 00:08:36,440 Speaker 2: the diet's not working. Particularly if it's doing something something 190 00:08:36,559 --> 00:08:38,800 Speaker 2: like you know, laxative based teas or you're having a 191 00:08:38,840 --> 00:08:42,520 Speaker 2: ton of magnesium powder of something is creating that diarrhea. Again, 192 00:08:42,559 --> 00:08:44,280 Speaker 2: that's not normal and that's not you know, it's not 193 00:08:44,400 --> 00:08:47,280 Speaker 2: healthy either. So if you've got altered bowers compared to 194 00:08:47,280 --> 00:08:49,920 Speaker 2: what your normal is, that's definitely something that I would 195 00:08:49,960 --> 00:08:52,240 Speaker 2: look at. And then with that as well, so altered 196 00:08:52,320 --> 00:08:56,040 Speaker 2: bower patterns are definitely not normal. And also I like 197 00:08:56,080 --> 00:08:58,280 Speaker 2: to think about your metro cycle as well. If you're 198 00:08:58,320 --> 00:09:02,319 Speaker 2: someone where your period has died or it's super irregular 199 00:09:02,520 --> 00:09:04,319 Speaker 2: or you know, this is obviously if it was a 200 00:09:04,400 --> 00:09:06,760 Speaker 2: regular and it wasn't there before you started the diet, 201 00:09:06,800 --> 00:09:09,199 Speaker 2: that's another matter. But if you're very regular and you've 202 00:09:09,200 --> 00:09:10,959 Speaker 2: started this new diet, you've dropped a ton of weight 203 00:09:11,000 --> 00:09:13,360 Speaker 2: and all of a sudden, your menstrual cycles out the window. 204 00:09:13,600 --> 00:09:15,840 Speaker 2: That is absolutely a key that your body is just 205 00:09:15,880 --> 00:09:18,720 Speaker 2: not getting the amount of calories and nutrients that it needs. 206 00:09:18,920 --> 00:09:21,839 Speaker 2: And then my final tip, Susie is really just around flexibility. 207 00:09:22,240 --> 00:09:24,760 Speaker 2: If the diet that you're following makes you take all 208 00:09:24,800 --> 00:09:27,480 Speaker 2: of your meal prep to a restaurant or a friend's birthday, 209 00:09:27,600 --> 00:09:30,200 Speaker 2: or it's your mumal dad's birthday and you're saying no 210 00:09:30,320 --> 00:09:32,320 Speaker 2: to the cake even though you normally love cake and 211 00:09:32,320 --> 00:09:35,040 Speaker 2: you normally have it, or if people are making comments 212 00:09:35,040 --> 00:09:37,959 Speaker 2: about what you're doing, that's probably a sign that what 213 00:09:38,000 --> 00:09:40,760 Speaker 2: you're doing is a little bit outside of the normal. 214 00:09:41,080 --> 00:09:43,240 Speaker 2: You know, if people are saying, oh, you used to 215 00:09:43,440 --> 00:09:46,560 Speaker 2: love you know rice, or you used to love cake, 216 00:09:46,640 --> 00:09:48,240 Speaker 2: or you'd always be the first one in line at 217 00:09:48,240 --> 00:09:50,719 Speaker 2: the barbecue, yet you brought your own meal breap with you. 218 00:09:51,679 --> 00:09:54,000 Speaker 2: For some it might be I don't know a better choice. 219 00:09:54,040 --> 00:09:56,319 Speaker 2: But if it's becoming rigid, if it means that you're 220 00:09:56,320 --> 00:09:58,480 Speaker 2: not able to eat out and enjoy yourself, if there's 221 00:09:58,480 --> 00:10:00,959 Speaker 2: no room for cake and I loved ones birthday, then 222 00:10:00,960 --> 00:10:03,440 Speaker 2: I really would be sort of reassessing what you're actually 223 00:10:03,480 --> 00:10:05,560 Speaker 2: doing in the rigidity of what you're doing around that. 224 00:10:05,720 --> 00:10:08,800 Speaker 1: Yeah, And I think my final one, which is a 225 00:10:08,840 --> 00:10:11,040 Speaker 1: telltale sign is if you don't feel good and feel 226 00:10:11,040 --> 00:10:14,960 Speaker 1: particularly tired and lethargic, particularly for people who are training 227 00:10:15,000 --> 00:10:16,760 Speaker 1: regularly and going to the gym and used to doing 228 00:10:16,760 --> 00:10:20,160 Speaker 1: their CrossFit or forty five or intense workouts, and then 229 00:10:20,200 --> 00:10:22,720 Speaker 1: you're on this strict diet or any diet and you 230 00:10:22,760 --> 00:10:24,600 Speaker 1: get up and you're just feeling tired and not recovering 231 00:10:24,600 --> 00:10:27,280 Speaker 1: from the session. Again, that is telling me that you're 232 00:10:27,280 --> 00:10:29,959 Speaker 1: actually starving your body of the nutrition that you need, 233 00:10:30,480 --> 00:10:33,000 Speaker 1: and your body's basically running on empty and that is 234 00:10:33,040 --> 00:10:35,520 Speaker 1: not good for our immune function. It's certainly not good 235 00:10:35,559 --> 00:10:39,040 Speaker 1: for our hormone balance and menstrual cycle, any of our 236 00:10:39,040 --> 00:10:41,640 Speaker 1: hormone production. And yet, so that feeling of fatigue, and 237 00:10:41,880 --> 00:10:44,240 Speaker 1: let's be honestly, and that may not happen straight away. 238 00:10:44,320 --> 00:10:46,680 Speaker 1: So if you start a new regime, you may have 239 00:10:46,800 --> 00:10:49,240 Speaker 1: enough stores of fuel and energy and iron to last 240 00:10:49,280 --> 00:10:50,839 Speaker 1: you a couple of months. But if you've been on 241 00:10:50,880 --> 00:10:52,880 Speaker 1: a restrictive diet for months at a time, and over 242 00:10:52,920 --> 00:10:55,200 Speaker 1: time you're noticing that you're actually feeling worse, not better, 243 00:10:55,240 --> 00:10:57,679 Speaker 1: and more fatigued again, that's a sign that it might 244 00:10:57,720 --> 00:10:59,160 Speaker 1: be time to mix things up a little bit and 245 00:10:59,200 --> 00:11:01,120 Speaker 1: the diet's done the job in the short term, but 246 00:11:01,200 --> 00:11:03,360 Speaker 1: it's time to get back to something that's more sustainable 247 00:11:03,360 --> 00:11:06,000 Speaker 1: and ticking the box on those essential nutrients. So yeah, 248 00:11:06,040 --> 00:11:10,160 Speaker 1: you should be feeling energized, more energy, more alert, not 249 00:11:10,320 --> 00:11:12,400 Speaker 1: tied in the day, not needing a nap, on a 250 00:11:12,400 --> 00:11:16,280 Speaker 1: good sustainable diet. That's another very early sign. When people 251 00:11:16,320 --> 00:11:20,520 Speaker 1: start a new healthy balance regime, they describe how improved 252 00:11:20,559 --> 00:11:23,440 Speaker 1: their energy levels are. So if you're noticing the opposite, 253 00:11:23,480 --> 00:11:25,680 Speaker 1: I'd be questioning whether you're getting the nutrition you need 254 00:11:25,720 --> 00:11:27,880 Speaker 1: and if you're actually starting to break down muscle mass 255 00:11:27,880 --> 00:11:30,240 Speaker 1: and get sick more often. Is another one, of course, 256 00:11:30,240 --> 00:11:32,880 Speaker 1: off the back of that, absolutely, because you can lose 257 00:11:32,920 --> 00:11:35,160 Speaker 1: weight in a healthy way, and I think the media 258 00:11:35,280 --> 00:11:38,160 Speaker 1: has almost portrayed it like you have to feel starving, 259 00:11:38,400 --> 00:11:40,320 Speaker 1: you have to give up everything that you love, you 260 00:11:40,400 --> 00:11:42,520 Speaker 1: have to you know, it should feel like a punish, 261 00:11:42,760 --> 00:11:45,280 Speaker 1: But you absolutely can have more energy and feel great 262 00:11:45,320 --> 00:11:47,640 Speaker 1: about actually losing what if you're doing it the right way, 263 00:11:47,800 --> 00:11:49,560 Speaker 1: and for most of us, if you're actually working with 264 00:11:49,600 --> 00:11:51,880 Speaker 1: the health professional. So we'll give our dietitians here a 265 00:11:51,920 --> 00:11:53,960 Speaker 1: plug and if you're not doing it right, if you're 266 00:11:54,000 --> 00:11:57,120 Speaker 1: experiencing all of these negative symptoms, definitely time to look 267 00:11:57,160 --> 00:11:58,800 Speaker 1: into working one on one with the dietisian. 268 00:11:59,160 --> 00:12:02,080 Speaker 2: And that probably leads to really nicely into our next segment, Susie, 269 00:12:02,080 --> 00:12:04,760 Speaker 2: where we're talking about our client case study today. So 270 00:12:05,000 --> 00:12:07,000 Speaker 2: we have both had a couple of clients in clinical 271 00:12:07,080 --> 00:12:09,960 Speaker 2: lately who were really lacking what we would consider some 272 00:12:10,040 --> 00:12:13,160 Speaker 2: really essential nutrients that years ago we probably just didn't 273 00:12:13,160 --> 00:12:15,680 Speaker 2: even really think about or really have to highlight that much. 274 00:12:15,720 --> 00:12:17,800 Speaker 2: But I think just due to the different types of 275 00:12:17,840 --> 00:12:21,600 Speaker 2: diets out there, the different dietary patterns, different intolerances and 276 00:12:21,679 --> 00:12:24,240 Speaker 2: quote unquote you know, different health halos and what people 277 00:12:24,240 --> 00:12:26,280 Speaker 2: are saying, Oh, this nutrient is bad for you, shouldn't 278 00:12:26,280 --> 00:12:28,080 Speaker 2: have it all, this food is bad for you, We're 279 00:12:28,120 --> 00:12:30,600 Speaker 2: actually coming across a lot more clients were lacking in 280 00:12:30,640 --> 00:12:33,080 Speaker 2: a lot of essential nutrients. And I'll click you off, 281 00:12:33,160 --> 00:12:36,000 Speaker 2: Susie by starting with the first one being calcium, because 282 00:12:36,000 --> 00:12:38,640 Speaker 2: I had a client this week who's breastfeeding and we 283 00:12:38,640 --> 00:12:41,400 Speaker 2: weren't getting anywhere near the amount of calcium that she needed. 284 00:12:41,440 --> 00:12:43,200 Speaker 2: It wasn't that she didn't eat dairy, she didn't like 285 00:12:43,240 --> 00:12:45,960 Speaker 2: the foods. She was just for whatever is in, you know, 286 00:12:46,080 --> 00:12:49,280 Speaker 2: preferring other types of foods. So, calcium is an incredibly 287 00:12:49,320 --> 00:12:53,600 Speaker 2: important nutrient for females. You have really high calcium requirements 288 00:12:53,640 --> 00:12:55,760 Speaker 2: in your teens, as you're growing and as your bones 289 00:12:55,760 --> 00:12:59,280 Speaker 2: are laying down those strong foundations. Now women in their 290 00:12:59,360 --> 00:13:01,600 Speaker 2: nineteen to fifty age groups, so it goes from about 291 00:13:01,640 --> 00:13:03,280 Speaker 2: nineteen to twenty years old all the way out to 292 00:13:03,480 --> 00:13:03,920 Speaker 2: or fifty. 293 00:13:04,120 --> 00:13:04,559 Speaker 1: You need a. 294 00:13:04,559 --> 00:13:07,640 Speaker 2: Thousand milligrams of calcium a day. That is three to 295 00:13:07,720 --> 00:13:11,120 Speaker 2: four serves of calcium and day. Also for serves of 296 00:13:11,160 --> 00:13:13,480 Speaker 2: dairy a day. I should say once you hit fifty 297 00:13:13,559 --> 00:13:17,360 Speaker 2: years old, twelve hundred milligrams a day fifty to seventy 298 00:13:17,360 --> 00:13:20,280 Speaker 2: plus four serves of dairy a day or calcium day 299 00:13:20,520 --> 00:13:24,920 Speaker 2: breastfeeding mums thirteen hundred milligrams a day. It is quite 300 00:13:25,000 --> 00:13:26,760 Speaker 2: a lot. And guess what if you're not getting that 301 00:13:26,840 --> 00:13:29,280 Speaker 2: in through your diet, your body will pull it from 302 00:13:29,360 --> 00:13:32,240 Speaker 2: your bones and from your teeth because bub needs the 303 00:13:32,360 --> 00:13:34,360 Speaker 2: calcium and your body will pull it if it's not 304 00:13:34,400 --> 00:13:37,360 Speaker 2: getting enough threats diet. So it is an incredibly important nutrient, 305 00:13:37,600 --> 00:13:40,120 Speaker 2: not just for pregnancy, not just for breastfeeding, but for 306 00:13:40,200 --> 00:13:42,600 Speaker 2: anybody at any stage of your life, whether you're nineteen 307 00:13:42,640 --> 00:13:45,640 Speaker 2: years old where you're seventy nine years old, it's incredibly important. 308 00:13:45,800 --> 00:13:48,280 Speaker 2: So when we think about calcium, of course, dairy provides 309 00:13:48,320 --> 00:13:51,720 Speaker 2: us with some really great, you know, calcium fortified options, 310 00:13:52,080 --> 00:13:55,079 Speaker 2: not even fortified, sorry, just calcium rich options. We've got milk, 311 00:13:55,080 --> 00:13:58,280 Speaker 2: we've got yogurt, we've got cheese, some really awesome options 312 00:13:58,640 --> 00:14:01,120 Speaker 2: if you choose not to eat Susie and I. I 313 00:14:01,120 --> 00:14:03,199 Speaker 2: don't know how many times you've said this, Suzi, your 314 00:14:03,240 --> 00:14:06,680 Speaker 2: plant based milk absolutely has to be fortified with calcium 315 00:14:06,920 --> 00:14:09,640 Speaker 2: minimum two hundred and fifty milligrams a cup, ideally three 316 00:14:09,679 --> 00:14:11,720 Speaker 2: hundred milligrams a cup. Love to see a little bit 317 00:14:11,720 --> 00:14:14,400 Speaker 2: of vitamin D in there as well. Sardines with the 318 00:14:14,520 --> 00:14:17,199 Speaker 2: edible bones, and there's also some tunor on the market 319 00:14:17,240 --> 00:14:19,040 Speaker 2: with some edible bones as well that'll give you a 320 00:14:19,040 --> 00:14:22,560 Speaker 2: really good boost of calcium. Soybeans and tofu has a 321 00:14:22,600 --> 00:14:24,520 Speaker 2: little bit of calcium in it. Sometimes you can get 322 00:14:24,640 --> 00:14:27,080 Speaker 2: juice like orange juice and some forty five cereals with 323 00:14:27,120 --> 00:14:31,200 Speaker 2: added calcium as well. Baked beans for our non dairy 324 00:14:31,200 --> 00:14:33,960 Speaker 2: eaters as well. Legumes as well can have a little bit, 325 00:14:34,040 --> 00:14:36,480 Speaker 2: Broccoli can have a little bit, but you're really stretching 326 00:14:36,480 --> 00:14:38,560 Speaker 2: when it comes to the plant based varieties. You really 327 00:14:38,600 --> 00:14:40,400 Speaker 2: need to if you're sort of vegan, you need to 328 00:14:40,440 --> 00:14:43,000 Speaker 2: work hard to get that calcium in or you may 329 00:14:43,040 --> 00:14:45,760 Speaker 2: even need to use something like a supplement. Now, Susie 330 00:14:45,760 --> 00:14:48,760 Speaker 2: and I always food first, but if you find that 331 00:14:48,800 --> 00:14:50,760 Speaker 2: you really do struggle to get it in, we are 332 00:14:50,800 --> 00:14:53,680 Speaker 2: absolutely not opposed to taking something like a calcium supplement, 333 00:14:53,720 --> 00:14:55,600 Speaker 2: but you really should be touching base with your doctor 334 00:14:55,680 --> 00:14:58,120 Speaker 2: or with your dietitian to really find ways that you 335 00:14:58,160 --> 00:15:00,120 Speaker 2: can work hard on getting it through your diet. And 336 00:15:00,120 --> 00:15:02,240 Speaker 2: if you're just not able to get it in nutritionally 337 00:15:02,280 --> 00:15:05,280 Speaker 2: through food, definitely a supplement would be a good idea, 338 00:15:05,320 --> 00:15:07,600 Speaker 2: but just touching base with a health professional to know 339 00:15:07,680 --> 00:15:09,680 Speaker 2: which type and how much each day. 340 00:15:09,640 --> 00:15:12,360 Speaker 1: You still mind. I was going to do calcium because 341 00:15:12,400 --> 00:15:15,680 Speaker 1: I'm noticing so many people and they're not even realizing 342 00:15:15,760 --> 00:15:17,760 Speaker 1: it because they're having their plant based milks and they're 343 00:15:17,800 --> 00:15:21,080 Speaker 1: not always fortified or relying on brist to coffee and 344 00:15:21,320 --> 00:15:24,600 Speaker 1: literally having no other dairy in the diet. So I'm 345 00:15:24,600 --> 00:15:27,040 Speaker 1: a big fan of the calcium tunis for that reason, 346 00:15:27,120 --> 00:15:29,640 Speaker 1: or at least checking your to make sure that your 347 00:15:29,680 --> 00:15:32,680 Speaker 1: plant based milk has some in it. But the other 348 00:15:32,720 --> 00:15:34,560 Speaker 1: one I will of course go to is iron. You know, 349 00:15:34,600 --> 00:15:37,240 Speaker 1: we know that twenty five percent of Australian women have 350 00:15:37,360 --> 00:15:41,280 Speaker 1: low iron stores. And I think that what may surprise 351 00:15:41,320 --> 00:15:43,720 Speaker 1: some listeners is it's not my vegetarians who come back 352 00:15:43,760 --> 00:15:46,200 Speaker 1: with iron issues. It's my what I describe as sporadic 353 00:15:46,200 --> 00:15:48,720 Speaker 1: meat eaters. So they're women who are busy and they 354 00:15:48,800 --> 00:15:50,720 Speaker 1: might have a steak at a pub or a burger 355 00:15:50,760 --> 00:15:52,400 Speaker 1: once a week, but the rest of the time they 356 00:15:52,480 --> 00:15:55,920 Speaker 1: prefer lighter food like their fish or even vegetarian meals. 357 00:15:56,400 --> 00:15:59,840 Speaker 1: So it's really important that our busy women, particularly with 358 00:16:00,120 --> 00:16:04,800 Speaker 1: kids and feeding, breastfeeding, pregnancy, high iron demands, you know, 359 00:16:04,840 --> 00:16:08,440 Speaker 1: in those years right through teenagers to menopause, you would say, 360 00:16:09,040 --> 00:16:11,160 Speaker 1: and even low iron stores will make you feel like 361 00:16:11,160 --> 00:16:12,920 Speaker 1: you've been hit by a bus. So if you are 362 00:16:12,960 --> 00:16:15,800 Speaker 1: a red meat eater, you've got to have small amounts regularly, 363 00:16:15,840 --> 00:16:17,760 Speaker 1: you know, at least three times a week a small 364 00:16:17,800 --> 00:16:20,440 Speaker 1: sort of seventy one hundred gram serve. So it's about 365 00:16:20,480 --> 00:16:23,280 Speaker 1: the portion regularly so the body has access to absorb 366 00:16:23,280 --> 00:16:25,560 Speaker 1: it rather than the amount. So you're much better to 367 00:16:25,560 --> 00:16:27,800 Speaker 1: have say seventy to one hundred grams three times a 368 00:16:27,840 --> 00:16:30,760 Speaker 1: week than a four hundred gram steak once every couple 369 00:16:30,840 --> 00:16:33,040 Speaker 1: of weeks. So just spread it out a little bit more. 370 00:16:33,040 --> 00:16:35,640 Speaker 1: It may mean using some lean mints and stuffing a 371 00:16:35,720 --> 00:16:38,000 Speaker 1: jacket potato or having a little lean cutlet or a 372 00:16:38,040 --> 00:16:40,720 Speaker 1: lean sausage as part of your weekly routine. But if 373 00:16:40,760 --> 00:16:42,360 Speaker 1: you are a red meat eating you do need to 374 00:16:42,400 --> 00:16:44,600 Speaker 1: include it at least three times a week to give 375 00:16:44,640 --> 00:16:47,640 Speaker 1: the body access to really well absorbed iron. And that 376 00:16:47,760 --> 00:16:50,040 Speaker 1: along with that goes zinc. So in covidly and we 377 00:16:50,080 --> 00:16:52,960 Speaker 1: heard a huge amount about zinc. Now, zinc for me 378 00:16:53,040 --> 00:16:55,000 Speaker 1: goes with iron. So if you're getting your lean red 379 00:16:55,000 --> 00:16:57,560 Speaker 1: meat or your shellfish, you're were getting enough. But if 380 00:16:57,560 --> 00:16:59,360 Speaker 1: you're not, you need to really make sure you're getting 381 00:16:59,360 --> 00:17:02,120 Speaker 1: whole grains, nuts and seeds every single day because it 382 00:17:02,160 --> 00:17:04,840 Speaker 1: is a nutrient that does lack in the diets of Australians. 383 00:17:06,480 --> 00:17:08,119 Speaker 1: And I think the other one with women that springs 384 00:17:08,119 --> 00:17:10,920 Speaker 1: to mind is iodine. You know, Australian's got really quite 385 00:17:10,960 --> 00:17:14,280 Speaker 1: a high level of idine deficiencies, which impacts thyroid function 386 00:17:14,359 --> 00:17:17,919 Speaker 1: and metabolism because our soil is very, very low. So 387 00:17:17,960 --> 00:17:20,760 Speaker 1: I'm a big fan of idie salt, not that I 388 00:17:20,760 --> 00:17:22,639 Speaker 1: think you should be layering salt in your food, but 389 00:17:22,800 --> 00:17:25,320 Speaker 1: seasoning with some Idie salt will easily tick the box 390 00:17:25,320 --> 00:17:28,439 Speaker 1: on that requirement because it's really closely linked to thyroid 391 00:17:28,480 --> 00:17:32,000 Speaker 1: dysfunction and that is surprisingly common in Australia. So if 392 00:17:32,000 --> 00:17:34,320 Speaker 1: you're feeling a bit bit off and perhaps they've got 393 00:17:34,359 --> 00:17:36,959 Speaker 1: a history of thyroid issues in the family, certainly make 394 00:17:37,000 --> 00:17:40,280 Speaker 1: sure you're getting some shellfish. She's a great sauce seaweed 395 00:17:40,800 --> 00:17:44,040 Speaker 1: from a sashimi and sushi, and then or just using 396 00:17:44,040 --> 00:17:46,040 Speaker 1: id dice salt for seasoning, we'll tick the box on 397 00:17:46,080 --> 00:17:46,400 Speaker 1: that too. 398 00:17:46,560 --> 00:17:48,000 Speaker 2: And I'm just going to round us off Susie with 399 00:17:48,000 --> 00:17:50,720 Speaker 2: a final one Omega three, because we know how important 400 00:17:50,760 --> 00:17:53,320 Speaker 2: a Mega three fatty assids are. You know, they help 401 00:17:53,359 --> 00:17:55,720 Speaker 2: with the inflammatory passways. But I was actually talking to 402 00:17:55,760 --> 00:17:58,080 Speaker 2: another client and we were talking about preconception and what 403 00:17:58,119 --> 00:18:00,479 Speaker 2: she can do to prepare her body for pregnant, and 404 00:18:00,480 --> 00:18:02,320 Speaker 2: I was saying to her that I think it was 405 00:18:02,359 --> 00:18:04,479 Speaker 2: only a year or two ago that the Australian government, 406 00:18:04,480 --> 00:18:06,200 Speaker 2: and I know this has done really well in America 407 00:18:06,240 --> 00:18:09,000 Speaker 2: as well, has issued new guidelines for pregnant women or 408 00:18:09,040 --> 00:18:11,680 Speaker 2: those who are you know, trying for pregnancy to actually 409 00:18:11,720 --> 00:18:15,119 Speaker 2: start supplementing with DJ. So we want eight hundred milligrams 410 00:18:15,160 --> 00:18:18,280 Speaker 2: of DJ and I found sorry, one hundred milligrams of 411 00:18:18,359 --> 00:18:20,760 Speaker 2: EPA as well, so I think it's really important. It's 412 00:18:20,800 --> 00:18:23,119 Speaker 2: basically equates to about two to three serves of oily 413 00:18:23,160 --> 00:18:26,480 Speaker 2: fish such as salmon or sardines each week. Now, for 414 00:18:26,560 --> 00:18:29,160 Speaker 2: salmon lovers like Susie myself, we eat some and regularly, 415 00:18:29,200 --> 00:18:30,920 Speaker 2: no problem. I would easily have it two three times 416 00:18:30,960 --> 00:18:32,760 Speaker 2: a week. But I have a lot of clients Susie 417 00:18:32,760 --> 00:18:35,159 Speaker 2: who for whatever reason, just don't like the taste of it. 418 00:18:35,400 --> 00:18:38,600 Speaker 2: So this is an area where specifically, particularly if you're pregnant, 419 00:18:38,680 --> 00:18:40,840 Speaker 2: you would want to supplement because it really does help 420 00:18:40,880 --> 00:18:43,119 Speaker 2: with the brain health of the baby, and let alone 421 00:18:43,119 --> 00:18:45,000 Speaker 2: your own health as a new mum as well or 422 00:18:45,040 --> 00:18:47,280 Speaker 2: as an expectant mum as well. So I think Amiga 423 00:18:47,359 --> 00:18:49,359 Speaker 2: three facts really need a little bit of a call 424 00:18:49,359 --> 00:18:51,879 Speaker 2: out here because if be not someone who regularly eats salmon, 425 00:18:51,920 --> 00:18:53,600 Speaker 2: you know I'm talking two or three times a week. 426 00:18:53,640 --> 00:18:56,159 Speaker 2: I'm not talking sporadically once every couple of weeks. If 427 00:18:56,160 --> 00:18:58,320 Speaker 2: you go to a nice restaurant, it really has to 428 00:18:58,320 --> 00:19:00,879 Speaker 2: be a couple of times every single week, or something 429 00:19:00,920 --> 00:19:03,919 Speaker 2: like Sardine's on toast. My mum who listens to the podcast, Hey, 430 00:19:04,000 --> 00:19:06,240 Speaker 2: mom likes to have her sardines on toast, and she 431 00:19:06,280 --> 00:19:07,720 Speaker 2: gives it to Dad a couple of times a week 432 00:19:07,760 --> 00:19:10,040 Speaker 2: as well, so they definitely get there amigasreason, I must 433 00:19:10,040 --> 00:19:12,480 Speaker 2: admit I'm not a statian person, never have been, but 434 00:19:12,600 --> 00:19:15,639 Speaker 2: absolutely do love my salmon. We have a Monday salmon 435 00:19:15,720 --> 00:19:17,760 Speaker 2: night in our household SUSI, so it's like once a 436 00:19:17,800 --> 00:19:19,800 Speaker 2: week we absolutely know we get it in and then 437 00:19:19,840 --> 00:19:21,879 Speaker 2: generally on a Friday or a Saturday night we'll do 438 00:19:21,960 --> 00:19:24,159 Speaker 2: something like salmon chips and salad or something like that. 439 00:19:24,160 --> 00:19:25,600 Speaker 2: It's just a quick and easy meal. We use a 440 00:19:25,640 --> 00:19:27,600 Speaker 2: salad bag, we cut up some chippies, put it in 441 00:19:27,640 --> 00:19:29,320 Speaker 2: the oven, jump in the shower, and you know it's 442 00:19:29,359 --> 00:19:31,200 Speaker 2: ready to sort of half an hour later. It's really good. 443 00:19:31,359 --> 00:19:33,920 Speaker 2: So that's an area where we would again recommend supplementation 444 00:19:34,400 --> 00:19:36,360 Speaker 2: if you're not able to get it in through dietary 445 00:19:36,400 --> 00:19:38,920 Speaker 2: areas because it is just so crucial for the development 446 00:19:38,960 --> 00:19:40,280 Speaker 2: of the baby in the brain. 447 00:19:40,480 --> 00:19:42,840 Speaker 1: I agree, if you love sardines, say you're a good friend, 448 00:19:42,840 --> 00:19:45,800 Speaker 1: because they're also relatively inexpensive, and don't I am an 449 00:19:45,800 --> 00:19:48,040 Speaker 1: ambassador for Tesso, so I would declare that. And I'm 450 00:19:48,040 --> 00:19:50,359 Speaker 1: a big fan of salmon, always have been. I recommended 451 00:19:50,480 --> 00:19:52,560 Speaker 1: or ate that long before I work for them. But 452 00:19:52,640 --> 00:19:54,879 Speaker 1: I also love tin salmon. You know, I think it 453 00:19:54,920 --> 00:19:57,240 Speaker 1: can be relatively inexpensive. It can be a great topper 454 00:19:57,280 --> 00:20:00,600 Speaker 1: with some jacket potatoes through a salad because if you know, 455 00:20:00,680 --> 00:20:02,720 Speaker 1: ideally we'd have it at least two to three times 456 00:20:02,760 --> 00:20:05,520 Speaker 1: a week to get those essential fatty acids. And another 457 00:20:05,560 --> 00:20:07,760 Speaker 1: call out to a big product we love, which is 458 00:20:07,840 --> 00:20:11,520 Speaker 1: our munch meat pumpkin seed, because for non fish eaters, 459 00:20:11,560 --> 00:20:13,040 Speaker 1: we get a lot of questions about how to get 460 00:20:13,040 --> 00:20:15,840 Speaker 1: a Mega three if you're not a fish eater, and 461 00:20:15,880 --> 00:20:17,840 Speaker 1: there's only a handful of nuts and seeds that really 462 00:20:17,880 --> 00:20:20,080 Speaker 1: have a decent amount of the plant form, which isn't 463 00:20:20,080 --> 00:20:23,120 Speaker 1: as strong nutritionally but still good for us. And those 464 00:20:23,359 --> 00:20:25,199 Speaker 1: munch me snacks have got a huge amount of that 465 00:20:25,240 --> 00:20:28,479 Speaker 1: long chain plant based Amiga three as do lin seeds, 466 00:20:28,480 --> 00:20:31,160 Speaker 1: so soy lin seed bread's a good choice. But that's 467 00:20:31,200 --> 00:20:33,600 Speaker 1: a really smart addition to your diet if you are 468 00:20:33,680 --> 00:20:36,480 Speaker 1: not a fish eater. All right, len, listen a question 469 00:20:36,520 --> 00:20:39,639 Speaker 1: of the week. The food court. Now, I work in 470 00:20:39,640 --> 00:20:42,440 Speaker 1: a shopping center in not actually in the shopping center 471 00:20:43,160 --> 00:20:45,400 Speaker 1: or in the food court, but my office is upstairs 472 00:20:45,480 --> 00:20:49,000 Speaker 1: from a big Sydney food court. There's two, actually, and 473 00:20:49,040 --> 00:20:51,200 Speaker 1: so every so often when I haven't been organized and 474 00:20:51,200 --> 00:20:52,919 Speaker 1: bring my lunch, I'll go down there. And I have 475 00:20:53,000 --> 00:20:55,760 Speaker 1: to be honest with you, I'm always so upset because 476 00:20:55,920 --> 00:20:57,840 Speaker 1: if I'm going to buy any lunch out, I just 477 00:20:57,880 --> 00:21:01,280 Speaker 1: quite like a sandwich, like a really beautiful chicken salad sandwich. 478 00:21:01,320 --> 00:21:04,120 Speaker 1: I love that. But now I've noticed in the past 479 00:21:04,119 --> 00:21:07,199 Speaker 1: few years the food courts don't have sandwich shops anymore. 480 00:21:07,240 --> 00:21:11,200 Speaker 1: They tend to all be chain based, often fast food outlets, 481 00:21:11,800 --> 00:21:13,960 Speaker 1: and it is really difficult to find a lunch that 482 00:21:14,119 --> 00:21:17,200 Speaker 1: is not only a nutritionally balanced but not costing the earth, 483 00:21:17,240 --> 00:21:19,080 Speaker 1: you know, and you're walking home with change from a twenty. 484 00:21:19,600 --> 00:21:21,920 Speaker 1: So I really try and avoid buying my lunch at work. 485 00:21:22,000 --> 00:21:24,840 Speaker 1: I think one of the go tos I do quite 486 00:21:24,880 --> 00:21:29,760 Speaker 1: like is the role Vietnamese rice paper rolls specifically because 487 00:21:29,760 --> 00:21:31,880 Speaker 1: they have low carb ones and if I do need something, 488 00:21:31,880 --> 00:21:35,280 Speaker 1: I'll often get chicken low carb rice paper rolls, which 489 00:21:35,480 --> 00:21:39,560 Speaker 1: are quite delicious. But yeah, I do struggle quite a lot, 490 00:21:39,560 --> 00:21:41,960 Speaker 1: and I really struggle giving my client's recommendations. So I 491 00:21:42,000 --> 00:21:43,639 Speaker 1: thought this was a great question that came through on 492 00:21:43,680 --> 00:21:47,040 Speaker 1: our Instagram about what should you buy and order at 493 00:21:47,040 --> 00:21:49,320 Speaker 1: the food court. So that's my first go to is 494 00:21:49,359 --> 00:21:53,040 Speaker 1: the vietnamimese rice paper rolls. If you can. What do 495 00:21:53,080 --> 00:21:53,840 Speaker 1: you get when you go? 496 00:21:54,400 --> 00:21:56,919 Speaker 2: Awesome? Mat I'm not a big soup, but I just 497 00:21:56,920 --> 00:21:58,760 Speaker 2: the thing for COVID. For many years, I just avoided 498 00:21:58,800 --> 00:22:01,080 Speaker 2: the supermarket, particularly because I was pregnant you know most 499 00:22:01,119 --> 00:22:02,399 Speaker 2: of COVID as well, and I was like, I just 500 00:22:02,400 --> 00:22:04,280 Speaker 2: don't want to be near that amount of people. And 501 00:22:04,359 --> 00:22:06,600 Speaker 2: if I do got the you know, the big shopping centers, 502 00:22:06,640 --> 00:22:08,920 Speaker 2: I think I normally eat beforehand, or David and I've 503 00:22:08,920 --> 00:22:11,000 Speaker 2: got a really nice cafe beforehand, we'll have some brunch, 504 00:22:11,040 --> 00:22:13,440 Speaker 2: them we'll hit the supermarket. So it is very rare 505 00:22:13,480 --> 00:22:15,919 Speaker 2: that anyone will ever find me a food court. But 506 00:22:16,080 --> 00:22:18,439 Speaker 2: I think, in all honesty and this surprises a lot 507 00:22:18,480 --> 00:22:20,920 Speaker 2: of people. I'm a big subway girl. I have always 508 00:22:20,960 --> 00:22:23,240 Speaker 2: loved subway. Yeah, I'll get a six inch or I 509 00:22:23,240 --> 00:22:25,479 Speaker 2: get a salad. They do wonderful subway salad. You can 510 00:22:25,520 --> 00:22:27,280 Speaker 2: ask them to add as much salad as you want, 511 00:22:27,400 --> 00:22:30,760 Speaker 2: and I'm always like extra olives please, extra pickles, extra spinach, extra, 512 00:22:30,840 --> 00:22:33,080 Speaker 2: I get extra everything, And by the time they end 513 00:22:33,119 --> 00:22:34,520 Speaker 2: up with the last salads, are like, do you want 514 00:22:34,560 --> 00:22:35,400 Speaker 2: extra this as well? 515 00:22:35,560 --> 00:22:36,159 Speaker 1: Yes? Please? 516 00:22:37,320 --> 00:22:38,480 Speaker 2: So massive subway girl. 517 00:22:38,520 --> 00:22:41,080 Speaker 1: I don't mind subway either, actually, because it's quite affordable, 518 00:22:41,200 --> 00:22:44,000 Speaker 1: Like it's your six inch subs, like less than ten. 519 00:22:43,920 --> 00:22:45,960 Speaker 2: Dollars, tastey. You just seem to be careful of the 520 00:22:46,040 --> 00:22:47,600 Speaker 2: sauce that you put on because some of the you know, 521 00:22:47,680 --> 00:22:50,080 Speaker 2: the creamier ranch type dressings can pack a bit of 522 00:22:50,119 --> 00:22:52,840 Speaker 2: a punch calorie wise. But it's actually a really great option. 523 00:22:53,040 --> 00:22:55,040 Speaker 2: And I also do love because there's always generally some 524 00:22:55,080 --> 00:22:57,080 Speaker 2: sort of Mexican and a food court. So a big 525 00:22:57,160 --> 00:22:59,760 Speaker 2: like naked burrito bowl person, particularly if you've got the 526 00:22:59,800 --> 00:23:02,359 Speaker 2: bean and the problem is you've got beans, rice and 527 00:23:02,359 --> 00:23:05,159 Speaker 2: then a massive wrap. We're just overdoing the carbs and 528 00:23:05,240 --> 00:23:07,640 Speaker 2: many of the options and sometimes they come with corn chips, 529 00:23:07,640 --> 00:23:09,840 Speaker 2: on the side as well, So something like a naked 530 00:23:09,840 --> 00:23:12,679 Speaker 2: Bredo bowl where you're just kind of choosing one cabsce 531 00:23:12,760 --> 00:23:15,240 Speaker 2: or two cubs souces like beans and rice together is 532 00:23:15,280 --> 00:23:17,479 Speaker 2: more than notugh, then load up on the salads. And 533 00:23:17,520 --> 00:23:19,880 Speaker 2: my last one, you know, speaking about amigas freeze, would 534 00:23:19,920 --> 00:23:21,520 Speaker 2: be something like a poke bowl, so you can get 535 00:23:21,520 --> 00:23:24,080 Speaker 2: some salmon, you can get some beautiful fresh veggies in there, 536 00:23:24,160 --> 00:23:26,480 Speaker 2: and most places will offer you a base of either 537 00:23:26,600 --> 00:23:29,480 Speaker 2: rice or half half like rice and half salad or 538 00:23:29,560 --> 00:23:31,919 Speaker 2: just salad itself. So depending on my hunger and what 539 00:23:31,960 --> 00:23:33,760 Speaker 2: I've been doing the day and my exercise levels, I 540 00:23:33,840 --> 00:23:37,119 Speaker 2: might get half rice half or half kina half mixed leaves, 541 00:23:37,400 --> 00:23:39,120 Speaker 2: or I might just get the salad option mixed leaves 542 00:23:39,119 --> 00:23:40,480 Speaker 2: if I feel like I need a bit more sort 543 00:23:40,480 --> 00:23:42,960 Speaker 2: of salad bulk in my life. And then they also 544 00:23:43,040 --> 00:23:46,280 Speaker 2: do some beautiful, you know, more Asian inspired sauces, ummmy 545 00:23:46,320 --> 00:23:49,200 Speaker 2: type flavors where there's sort of soy fish sauce, ginger, 546 00:23:49,720 --> 00:23:51,920 Speaker 2: maybe a bit of orange peel. They're a lot lighter 547 00:23:52,040 --> 00:23:54,160 Speaker 2: than the sources you might find like a sandwich shop, 548 00:23:54,160 --> 00:23:56,560 Speaker 2: which are like mayonnaise, aoli that sort of things. The 549 00:23:56,640 --> 00:23:59,879 Speaker 2: nice Asian umami flavored sauces out. Yes, they're hiring so, 550 00:24:00,600 --> 00:24:03,240 Speaker 2: but from a calorie perspective and that saturated that perspective, 551 00:24:03,240 --> 00:24:05,239 Speaker 2: they're often a lot lower. So I'm a big fan 552 00:24:05,320 --> 00:24:06,960 Speaker 2: of things like poke bowls as well. I just think 553 00:24:07,000 --> 00:24:09,280 Speaker 2: you need to control the portion of them, because if 554 00:24:09,280 --> 00:24:11,159 Speaker 2: you're getting a large one, the amount of rice in 555 00:24:11,200 --> 00:24:13,879 Speaker 2: there is generally like far, far too large for the 556 00:24:14,320 --> 00:24:16,080 Speaker 2: average female trying to lose weight. 557 00:24:16,320 --> 00:24:18,119 Speaker 1: I agree one hundred percent, and I like both of 558 00:24:18,119 --> 00:24:20,120 Speaker 1: those bowl options as well. But you know, I say 559 00:24:20,200 --> 00:24:22,920 Speaker 1: no rice. It's not that I hate rice. I don't. 560 00:24:23,119 --> 00:24:25,639 Speaker 1: It's more that they just load up the rice. So 561 00:24:25,800 --> 00:24:28,320 Speaker 1: a cup of brown rice even is three four slices 562 00:24:28,359 --> 00:24:31,400 Speaker 1: of bread. If you're already having beans or corn chips, 563 00:24:31,480 --> 00:24:33,199 Speaker 1: you don't need it, or at a marmae in a 564 00:24:33,240 --> 00:24:36,280 Speaker 1: pokey bowl. So I just think it's smarter choice getting 565 00:24:36,320 --> 00:24:37,480 Speaker 1: rid of the rice because you're going to get more 566 00:24:37,480 --> 00:24:39,440 Speaker 1: of the veggies or the beans, or in the case 567 00:24:39,480 --> 00:24:41,439 Speaker 1: of the poke bowl, more of the ingredients that are 568 00:24:41,520 --> 00:24:45,240 Speaker 1: nutritionally stronger and more expensive than just filling up them 569 00:24:45,240 --> 00:24:48,560 Speaker 1: with rice, because let's be honest, they're quite expensive. The 570 00:24:48,600 --> 00:24:51,280 Speaker 1: other couple that I go to if people get sushi 571 00:24:51,400 --> 00:24:53,800 Speaker 1: or sashimi, I'll try and get them to get sashimi 572 00:24:54,440 --> 00:24:56,800 Speaker 1: with edte marmaie and seaweed salad and then maybe a 573 00:24:56,840 --> 00:24:59,280 Speaker 1: brown rice roll. But that really adds up by the 574 00:24:59,280 --> 00:25:01,840 Speaker 1: time you're adding all those individual components to it, so 575 00:25:01,880 --> 00:25:05,240 Speaker 1: I find it's not overly cost effective. In terms of 576 00:25:05,320 --> 00:25:07,760 Speaker 1: wraps and sandwiches, I think it's really difficult because most 577 00:25:07,760 --> 00:25:09,720 Speaker 1: of them are pre made, and a couple of the 578 00:25:09,760 --> 00:25:11,840 Speaker 1: big chains. You know, some of those sandwiches are kicking 579 00:25:11,880 --> 00:25:14,879 Speaker 1: eight hundred calories like they're really not healthy because the 580 00:25:14,960 --> 00:25:19,080 Speaker 1: bread is huge. It's like massive sour dough or massive turkish, 581 00:25:19,240 --> 00:25:22,640 Speaker 1: then lashings of avocado, chicken snips or cheese like they 582 00:25:22,640 --> 00:25:25,320 Speaker 1: are just a calori bomb. There's nothing healthy about those sandwiches. 583 00:25:25,480 --> 00:25:27,320 Speaker 1: I think if you do have access to a sandwich 584 00:25:27,359 --> 00:25:29,240 Speaker 1: shop that will make it, and you can do thin 585 00:25:29,320 --> 00:25:32,919 Speaker 1: bread with chicken salad fantastic or even subway and I 586 00:25:32,960 --> 00:25:34,960 Speaker 1: have got that actually from the junction because it's just 587 00:25:35,040 --> 00:25:38,160 Speaker 1: downstairs and because you get some salad on it too, 588 00:25:39,200 --> 00:25:41,239 Speaker 1: But they are absolutely My go to is probably if 589 00:25:41,280 --> 00:25:43,479 Speaker 1: I was really pushed and you were at in it 590 00:25:43,560 --> 00:25:45,959 Speaker 1: like a cafe. I might do one of those felos 591 00:25:46,200 --> 00:25:50,480 Speaker 1: with salad, more of a coffee shop situation, but indeed 592 00:25:50,520 --> 00:25:52,639 Speaker 1: you're right, you know, I often say just go down 593 00:25:52,680 --> 00:25:54,560 Speaker 1: to Woolley's and get a salad and chuck some tune 594 00:25:54,640 --> 00:25:56,479 Speaker 1: or salmon in it. You know, I'd much prefer that 595 00:25:56,520 --> 00:25:59,119 Speaker 1: in general, but you know, for people who find themselves 596 00:25:59,160 --> 00:26:01,560 Speaker 1: there and do need something, there's some options. And at 597 00:26:01,600 --> 00:26:03,359 Speaker 1: a push, maybe if you get a half wrap with 598 00:26:03,520 --> 00:26:06,400 Speaker 1: save chicken or turkey and salad and do the hearthy, 599 00:26:07,400 --> 00:26:09,840 Speaker 1: it's not too bad either. But I just think they're 600 00:26:09,840 --> 00:26:12,240 Speaker 1: too expensively and like twenty bucks for a sandwich, Like, 601 00:26:12,480 --> 00:26:15,399 Speaker 1: come on, you serious, dry bread roll downstairs and sticks 602 00:26:15,440 --> 00:26:17,480 Speaker 1: the stuff on it. I'm too tight to be paying 603 00:26:17,520 --> 00:26:20,200 Speaker 1: for those lunches. But yeah, if I do the rice 604 00:26:20,200 --> 00:26:22,360 Speaker 1: paper rolls, it probably might go to followed by those 605 00:26:22,400 --> 00:26:25,000 Speaker 1: bowls we spoke about. But ditch the rice and save 606 00:26:25,040 --> 00:26:28,199 Speaker 1: yourself some carbs and some calories from your high calorie 607 00:26:28,240 --> 00:26:29,480 Speaker 1: food caught lunch and just. 608 00:26:29,480 --> 00:26:31,879 Speaker 2: Quickly end it on a fun little note, what is 609 00:26:31,920 --> 00:26:34,359 Speaker 2: your worst food court meal? And I'll go first. You 610 00:26:34,400 --> 00:26:38,280 Speaker 2: can't still mine. I When clients are like, oh, what 611 00:26:38,320 --> 00:26:40,080 Speaker 2: do you think about the chicken katsu bowl. You know 612 00:26:40,080 --> 00:26:43,600 Speaker 2: it's like white rice, like crumb chicken and like sluther 613 00:26:43,720 --> 00:26:46,200 Speaker 2: than this curry sauce. I'm just like, oh, I couldn't 614 00:26:46,200 --> 00:26:47,879 Speaker 2: think of anything worse, Like you're just gonna get a 615 00:26:47,920 --> 00:26:51,040 Speaker 2: stomach upset, and the portion is enormous, and I've heard 616 00:26:51,160 --> 00:26:53,640 Speaker 2: so many people get food poisoning from those sorts of things. 617 00:26:53,720 --> 00:26:55,400 Speaker 2: I'm like, I wouldn't have to do a ten foot pole, 618 00:26:55,600 --> 00:26:57,560 Speaker 2: So that has to be my worst food caught option. 619 00:26:57,680 --> 00:26:58,359 Speaker 2: What about you? 620 00:26:58,400 --> 00:27:00,359 Speaker 1: Oh, you know what it is they're in and like 621 00:27:00,440 --> 00:27:04,280 Speaker 1: butter chicken and stuff, because I just there seems to 622 00:27:04,280 --> 00:27:06,480 Speaker 1: be not many vegetables there. So you know when they've 623 00:27:06,520 --> 00:27:09,320 Speaker 1: got the bay Maries with all the different curries so 624 00:27:09,359 --> 00:27:11,640 Speaker 1: that you get the curry and then like it's all 625 00:27:11,760 --> 00:27:15,520 Speaker 1: creamy plus the rice plus the bread. It's just like 626 00:27:15,560 --> 00:27:18,119 Speaker 1: a carb and fat and calorie overload. Like I just 627 00:27:18,160 --> 00:27:20,000 Speaker 1: a'm like, oh, but you know, I don't like a 628 00:27:20,040 --> 00:27:22,919 Speaker 1: fast food meal either, Like a fried chicken and chips 629 00:27:23,040 --> 00:27:26,320 Speaker 1: is pretty hard to give any stars too, So that 630 00:27:26,359 --> 00:27:29,399 Speaker 1: would be my other one fast food meal deals. And 631 00:27:29,440 --> 00:27:33,720 Speaker 1: then yeah, the sort of heavy Indian food that doesn't 632 00:27:33,720 --> 00:27:37,320 Speaker 1: have any vegetables it's like curry and rice and nane. 633 00:27:37,400 --> 00:27:40,560 Speaker 1: I'm so oh no, yeah, it's just you know, I 634 00:27:40,600 --> 00:27:42,600 Speaker 1: did a story a few years ago where I went 635 00:27:42,600 --> 00:27:44,359 Speaker 1: into the food caught in the city and I bought 636 00:27:44,440 --> 00:27:47,160 Speaker 1: all of the sort of popular choices like a chicken 637 00:27:47,160 --> 00:27:50,840 Speaker 1: sitsel toasted sandwich and a stir fried Chinese meal and 638 00:27:51,080 --> 00:27:53,439 Speaker 1: you know, things people routinely buy. And they had like 639 00:27:53,480 --> 00:27:56,200 Speaker 1: eight hundred, one thousand calories in lunch, Like that's almost 640 00:27:56,240 --> 00:27:58,480 Speaker 1: what people need for a whole day. So that's the 641 00:27:58,480 --> 00:28:00,440 Speaker 1: other thing to keep in mind. If you're eating out 642 00:28:00,920 --> 00:28:02,920 Speaker 1: at a food court, you're probably getting double the calories 643 00:28:02,920 --> 00:28:04,760 Speaker 1: of a lunch you'd prepare at home. And you know what, 644 00:28:04,800 --> 00:28:06,600 Speaker 1: I wish that we did have here more in Sydney. 645 00:28:06,760 --> 00:28:09,080 Speaker 1: The Melbourne listeners will agree with me. I love the 646 00:28:09,160 --> 00:28:11,320 Speaker 1: jacket potato places. When we go to Melbourne in a 647 00:28:11,359 --> 00:28:13,040 Speaker 1: couple of weeks, I'll take you to one and you 648 00:28:13,160 --> 00:28:15,720 Speaker 1: audio potato and you can get potato. I think it's 649 00:28:15,760 --> 00:28:19,600 Speaker 1: called spud actually spud bar and you get potato or seet 650 00:28:19,560 --> 00:28:22,359 Speaker 1: potato and you get your feelings in it. That's the best. 651 00:28:22,359 --> 00:28:24,640 Speaker 1: I wish we had that more here. I think they're fantastic. 652 00:28:24,800 --> 00:28:27,960 Speaker 1: So if anyone wants to invest, I reckon spud Bar's 653 00:28:28,000 --> 00:28:31,000 Speaker 1: got some opportunity. Maybe not in Brizzy because it's too 654 00:28:31,040 --> 00:28:33,440 Speaker 1: hot up there, but certainly Sydney. I reckon we could go. 655 00:28:33,600 --> 00:28:35,440 Speaker 1: I like that. Whenever I go to Melbourne at my sisters, 656 00:28:35,480 --> 00:28:36,439 Speaker 1: I always get the spud bar. 657 00:28:36,560 --> 00:28:38,160 Speaker 2: I do like a good potato. I was raving about 658 00:28:38,200 --> 00:28:40,240 Speaker 2: how good potatoes were and our live events on the weekend. 659 00:28:40,280 --> 00:28:42,840 Speaker 2: Wasn't a big potato fan. Yeah, and they're delicious. You 660 00:28:42,880 --> 00:28:45,480 Speaker 2: can add lots of salad and stuff to it. So yeah, 661 00:28:45,600 --> 00:28:47,880 Speaker 2: I think hopefully that's given people a few little options. 662 00:28:47,920 --> 00:28:50,120 Speaker 2: But yeah, take your own lunch, your save calories and 663 00:28:50,160 --> 00:28:52,280 Speaker 2: you'll save some coin. The other thing I'll put out 664 00:28:52,320 --> 00:28:54,000 Speaker 2: now that Leanne said she never goes to a food court. 665 00:28:54,000 --> 00:28:55,680 Speaker 2: If anyone spotsy had in a food court, like for 666 00:28:55,720 --> 00:28:59,320 Speaker 2: Where's Wally, We'll have a special price for you, all right. Well, 667 00:28:59,320 --> 00:29:01,000 Speaker 2: that brings us to the of the Nutrition Couch for 668 00:29:01,000 --> 00:29:03,800 Speaker 2: another Sunday. If you haven't done so, don't forget to subscribe. 669 00:29:03,800 --> 00:29:06,720 Speaker 2: And we love it when you post yourselves listening to us. 670 00:29:07,120 --> 00:29:09,200 Speaker 2: It brings great joy to our hearts. Any Sunday or 671 00:29:09,240 --> 00:29:11,840 Speaker 2: Wednesday morning, so feel free to keep popping those up. 672 00:29:12,080 --> 00:29:14,040 Speaker 2: We've got two more live shows coming up, Sydney on 673 00:29:14,080 --> 00:29:16,800 Speaker 2: the third of September and Melbourne on the seventeenth, and 674 00:29:16,840 --> 00:29:19,120 Speaker 2: we look forward to meeting more of you there, and 675 00:29:19,160 --> 00:29:21,480 Speaker 2: we will see you on Wednesday, bright and early for 676 00:29:21,560 --> 00:29:23,200 Speaker 2: our weekly product drop. 677 00:29:23,360 --> 00:29:25,880 Speaker 1: Have a great week, catch you guys next week.