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