1 00:00:00,400 --> 00:00:01,880 Speaker 1: Do you know how much salt you eat? On a 2 00:00:01,960 --> 00:00:07,000 Speaker 1: daily basis? The average Australian consumes double the daily recommended 3 00:00:07,000 --> 00:00:09,280 Speaker 1: intake of salt, too much of which can leave us 4 00:00:09,280 --> 00:00:13,280 Speaker 1: feeling tired, bloated and puffy. On today's episode of The 5 00:00:13,360 --> 00:00:15,960 Speaker 1: Nutrition Couch, we take a closer look at where extra 6 00:00:16,040 --> 00:00:18,799 Speaker 1: salt is sitting into your diet and how to keep 7 00:00:18,800 --> 00:00:20,880 Speaker 1: it much lower but still tastes good. 8 00:00:21,079 --> 00:00:21,239 Speaker 2: Hi. 9 00:00:21,320 --> 00:00:23,759 Speaker 1: I'm Susie Burrell and I'm Leanne Wood and each week 10 00:00:23,800 --> 00:00:26,360 Speaker 1: we bring you The Nutrition Couch, the bi weekly podcast 11 00:00:26,360 --> 00:00:28,080 Speaker 1: that keeps you up to date on everything you need 12 00:00:28,120 --> 00:00:30,560 Speaker 1: to know in the world of nutrition, as well as 13 00:00:30,600 --> 00:00:32,680 Speaker 1: all things salt. Leanna and I are going to talk 14 00:00:32,720 --> 00:00:34,839 Speaker 1: about a topic that will be a big interest to 15 00:00:34,880 --> 00:00:38,320 Speaker 1: many of our listeners, diet and ovulation, and we share 16 00:00:38,320 --> 00:00:41,760 Speaker 1: what the science shows about improving your cycle and improving 17 00:00:41,800 --> 00:00:45,360 Speaker 1: your fertility. And our listener question, Leanne, has been spurred 18 00:00:45,400 --> 00:00:48,520 Speaker 1: on by the number of clients of mine who seem 19 00:00:48,600 --> 00:00:51,560 Speaker 1: to have taken a liking to halloumi, and the question 20 00:00:51,680 --> 00:00:55,800 Speaker 1: is about how much fat is too much? Now, Leanne, 21 00:00:56,360 --> 00:00:58,640 Speaker 1: I suspect you are a Halloomi lover. 22 00:00:58,840 --> 00:01:01,960 Speaker 2: Tell me absolutely. I also find it funny that for 23 00:01:01,960 --> 00:01:04,399 Speaker 2: some reason some of my US clients either haven't really 24 00:01:04,480 --> 00:01:06,280 Speaker 2: had it or it's not as readily available as what 25 00:01:06,319 --> 00:01:08,680 Speaker 2: it is in Australia. Like in the Australia brunch scene, 26 00:01:08,800 --> 00:01:10,920 Speaker 2: Hallumi is on every menu. Like I've even said to David, 27 00:01:10,920 --> 00:01:12,880 Speaker 2: I won't go to a cafe that doesn't serve Hallumi. 28 00:01:13,680 --> 00:01:15,360 Speaker 2: I'm absolutely you know me, I'm a cheese girl at 29 00:01:15,360 --> 00:01:17,880 Speaker 2: heart and a Halluli lover at heart. But my goodness, 30 00:01:17,920 --> 00:01:19,759 Speaker 2: they give you big portions. And to be fair, some 31 00:01:19,800 --> 00:01:22,640 Speaker 2: cafes charged like seven eight dollars for a site of Hallumi, 32 00:01:22,760 --> 00:01:24,640 Speaker 2: so you know they've got to give you a decent amount. 33 00:01:24,720 --> 00:01:27,959 Speaker 2: But it's a fair calorie bomb, isn't It's very high fat. 34 00:01:28,319 --> 00:01:31,360 Speaker 1: I like white cheese, so I love goats cheese and feta. 35 00:01:31,480 --> 00:01:33,440 Speaker 1: And actually some of my friends are horrified that if 36 00:01:33,480 --> 00:01:35,119 Speaker 1: I go to a cafe that doesn't serve it, I'll 37 00:01:35,160 --> 00:01:37,520 Speaker 1: take it with me because I just love eggs with 38 00:01:37,560 --> 00:01:40,319 Speaker 1: goats cheese in particular. But the issue, of course with 39 00:01:40,400 --> 00:01:44,680 Speaker 1: Hallumi is such thick, big slices, and so I think 40 00:01:44,720 --> 00:01:47,600 Speaker 1: where our listeners here, actually how much fat is in there? 41 00:01:47,720 --> 00:01:50,280 Speaker 1: Perhaps they too may swap to goats, cheese or fetter, 42 00:01:50,360 --> 00:01:52,320 Speaker 1: just for a little bit more portion control. But we 43 00:01:52,400 --> 00:01:54,200 Speaker 1: will come back to all things that are fabulous and 44 00:01:54,280 --> 00:01:57,000 Speaker 1: cheesy in a minute. But to start the end, I 45 00:01:57,040 --> 00:01:59,760 Speaker 1: wanted to talk about something that does come up in 46 00:01:59,800 --> 00:02:02,279 Speaker 1: our work, but it's not one of those buzz lines. 47 00:02:02,280 --> 00:02:04,520 Speaker 1: Like we hear a lot about diets and fat loss 48 00:02:04,560 --> 00:02:08,080 Speaker 1: and fasting and you know, reverse dieting and all those 49 00:02:08,160 --> 00:02:10,080 Speaker 1: kind of buzz terms that come up time and time again, 50 00:02:10,680 --> 00:02:12,800 Speaker 1: But I don't think we've spoken about salt for quite 51 00:02:12,800 --> 00:02:14,680 Speaker 1: some time. And salt is one of those things kind 52 00:02:14,680 --> 00:02:17,120 Speaker 1: of like fruit and vegetables, we sort of sometimes assume 53 00:02:17,160 --> 00:02:19,640 Speaker 1: people are aware of it. But the reason I wanted 54 00:02:19,639 --> 00:02:21,600 Speaker 1: to talk about it was that at times it can 55 00:02:21,680 --> 00:02:24,440 Speaker 1: really slippy in and I'll have instances with clients where 56 00:02:24,440 --> 00:02:28,120 Speaker 1: they'll be doing their weekly weight check or measurement check, 57 00:02:28,120 --> 00:02:30,880 Speaker 1: and they'll be really disappointed that even though they feel 58 00:02:30,880 --> 00:02:32,640 Speaker 1: that they've been on track with their diet and eating 59 00:02:32,680 --> 00:02:35,480 Speaker 1: really well, that suddenly the scales won't budge or it 60 00:02:35,480 --> 00:02:38,600 Speaker 1: may even shoot up. Inevitably, every single time, I'll say 61 00:02:38,639 --> 00:02:41,160 Speaker 1: to them, did you eat something salty the night before? 62 00:02:41,200 --> 00:02:43,320 Speaker 1: And it's not uncommon someone might have had dumplings, or 63 00:02:43,320 --> 00:02:45,200 Speaker 1: they might have even had sushi, or they might have 64 00:02:45,240 --> 00:02:48,080 Speaker 1: had Mexican and you know, it can put a couple 65 00:02:48,120 --> 00:02:50,840 Speaker 1: of kilos of fluid on. So I thought, in terms 66 00:02:50,840 --> 00:02:53,040 Speaker 1: of how we feel in our tummy each day, how 67 00:02:53,040 --> 00:02:56,120 Speaker 1: puffy our skin looks, whether we're bloated, probably is worth 68 00:02:56,160 --> 00:02:58,080 Speaker 1: having a little bit of a chat about salt and food, 69 00:02:58,120 --> 00:03:00,720 Speaker 1: where it comes from, and how you can kind of 70 00:03:00,760 --> 00:03:03,360 Speaker 1: avoid what we would call the salt super bombs, particularly 71 00:03:03,360 --> 00:03:05,079 Speaker 1: if you're sensitive, because it is one of those things 72 00:03:05,120 --> 00:03:08,239 Speaker 1: that some people will be more sensitive to salt than others. Indeed, 73 00:03:08,240 --> 00:03:10,640 Speaker 1: when it comes to the relationship between blood pressure and salt, 74 00:03:10,680 --> 00:03:13,760 Speaker 1: some people are more sensitive. So blanket rules to eat 75 00:03:13,760 --> 00:03:15,880 Speaker 1: a lower salt diet for blood pressure. It doesn't really 76 00:03:15,919 --> 00:03:19,079 Speaker 1: always apply to people. Some people are more salt sensitive 77 00:03:19,160 --> 00:03:22,120 Speaker 1: than others, but certainly those who do have high blood pressure, 78 00:03:22,280 --> 00:03:25,320 Speaker 1: you would be particularly mindful about not having these particularly 79 00:03:25,360 --> 00:03:27,320 Speaker 1: high salt foods we want to talk about. So the 80 00:03:27,480 --> 00:03:30,560 Speaker 1: d we know that Austrains consume close to ten grams 81 00:03:30,560 --> 00:03:33,600 Speaker 1: of salt per day, and our salt is sodium chloride, 82 00:03:33,639 --> 00:03:36,240 Speaker 1: and it's specifically the sodium amount we want to keep 83 00:03:36,240 --> 00:03:38,160 Speaker 1: relatively low, and we want that to be less than 84 00:03:38,160 --> 00:03:41,680 Speaker 1: two thousand milligrams per day. So when you're looking on 85 00:03:41,800 --> 00:03:44,800 Speaker 1: food labels, you'll see that it's the sodium that is 86 00:03:45,000 --> 00:03:48,040 Speaker 1: actually listed, and that is why there's a difference between 87 00:03:48,080 --> 00:03:49,520 Speaker 1: how much salt is in a food and then the 88 00:03:49,560 --> 00:03:52,360 Speaker 1: actual sodium content. So that nine point six grams talking 89 00:03:52,360 --> 00:03:54,760 Speaker 1: about total salt, and then the proportion of that is 90 00:03:54,800 --> 00:03:57,480 Speaker 1: the sodium, and we ideally want to be keeping that 91 00:03:57,520 --> 00:04:01,000 Speaker 1: below about two thousand per day. We go through your seat. 92 00:04:01,120 --> 00:04:02,880 Speaker 1: There are some foods that give you two thousand in 93 00:04:02,960 --> 00:04:04,520 Speaker 1: a single serve, and certainly if you've been to a 94 00:04:04,600 --> 00:04:07,480 Speaker 1: Chinese restaurant or any kind of Asian food, really you'll 95 00:04:07,520 --> 00:04:09,880 Speaker 1: be going well over that, I would say, just because 96 00:04:09,880 --> 00:04:11,640 Speaker 1: of the concentration of sauces. 97 00:04:11,720 --> 00:04:12,960 Speaker 2: And that's two thousand milligrams. 98 00:04:12,960 --> 00:04:14,200 Speaker 1: What did I say, two thousand gram. 99 00:04:14,240 --> 00:04:16,560 Speaker 2: You just kept saying two thousand. Oh sorry, you said 100 00:04:16,560 --> 00:04:17,560 Speaker 2: ten grams. 101 00:04:17,000 --> 00:04:19,719 Speaker 1: And the two thousand milligrams, yes, good pick out. So 102 00:04:19,720 --> 00:04:21,960 Speaker 1: it's nine point six grams of total salt, but that 103 00:04:22,120 --> 00:04:24,600 Speaker 1: weeds down to the amount of sodium, which is two 104 00:04:24,600 --> 00:04:28,080 Speaker 1: thousand milligrams or two grams of sodium itself in total, 105 00:04:28,120 --> 00:04:30,599 Speaker 1: but basically the less the better, and some people maybe 106 00:04:30,600 --> 00:04:32,880 Speaker 1: even be on a limitation of less than fifteen hundred 107 00:04:32,920 --> 00:04:36,760 Speaker 1: per day. Now, most foods will contain some sodium. So 108 00:04:36,800 --> 00:04:39,920 Speaker 1: for example, if you look at bread, breakfast cereal, you'll 109 00:04:39,920 --> 00:04:42,600 Speaker 1: have about three hundred milligrams per serve, and that's probably 110 00:04:42,680 --> 00:04:45,880 Speaker 1: a reference that I'll use. That's a reasonable amount. Once 111 00:04:45,920 --> 00:04:48,200 Speaker 1: it's getting up to about six hundred milligrams per serve, 112 00:04:48,240 --> 00:04:50,159 Speaker 1: it's getting to the higher side. And then we have 113 00:04:50,240 --> 00:04:52,679 Speaker 1: this group of foods which are sort of heavily seasoned. 114 00:04:52,680 --> 00:04:57,239 Speaker 1: So things like packet soups, sauces, two minute noodles, process meat, 115 00:04:57,640 --> 00:05:01,040 Speaker 1: or even things like wraps actually can have upwards of 116 00:05:01,080 --> 00:05:03,560 Speaker 1: one thousand milligrams per serve. And that's where we start 117 00:05:03,600 --> 00:05:06,120 Speaker 1: to get a little bit edgy about it in terms 118 00:05:06,160 --> 00:05:08,760 Speaker 1: of where it's coming from. So according to some data, 119 00:05:08,800 --> 00:05:11,600 Speaker 1: in terms of where people are getting their sodium from 120 00:05:11,600 --> 00:05:14,480 Speaker 1: in the diet, there's certainly a handful of foods that 121 00:05:14,600 --> 00:05:17,440 Speaker 1: stand out. So this is some old data in Australia 122 00:05:17,480 --> 00:05:19,320 Speaker 1: and it's going back over ten years, but it won't 123 00:05:19,360 --> 00:05:21,080 Speaker 1: have changed, if anything, it will only have got worse. 124 00:05:21,480 --> 00:05:24,520 Speaker 1: So where the highest amounts per serve were coming in 125 00:05:24,880 --> 00:05:29,600 Speaker 1: were potato chips, processed meat. So we're talking sausages, we're 126 00:05:29,600 --> 00:05:33,720 Speaker 1: talking meat pies, we're talking brestudo, ham, turkey, anything in a. 127 00:05:33,680 --> 00:05:35,679 Speaker 2: Packet, the luncheon type deli meats. 128 00:05:35,720 --> 00:05:38,000 Speaker 1: There's a lot of things like sausage rolls, chicken nuggets 129 00:05:38,040 --> 00:05:40,520 Speaker 1: in terms of kids and them getting a taste of salt, 130 00:05:40,960 --> 00:05:44,240 Speaker 1: cheese and pizza, and then very close with the sauces 131 00:05:44,240 --> 00:05:46,760 Speaker 1: and condiments. So when you look at any kind of 132 00:05:46,960 --> 00:05:50,120 Speaker 1: sauce seasoning in particularly the Asian sauces, like your hOistin 133 00:05:50,680 --> 00:05:53,800 Speaker 1: your soy sauce, you know a server of even low 134 00:05:53,920 --> 00:05:58,280 Speaker 1: sodium soy will have five hundred milligrams in a single serve, 135 00:05:58,320 --> 00:06:01,159 Speaker 1: which can be as little as one teaspoon. So if 136 00:06:01,200 --> 00:06:03,920 Speaker 1: you're thinking back to how many different sources you might 137 00:06:03,920 --> 00:06:06,040 Speaker 1: add to a sturfry. You might add some hOistin, you 138 00:06:06,120 --> 00:06:08,240 Speaker 1: might add some sweet chili, you might add some soy, 139 00:06:08,520 --> 00:06:10,400 Speaker 1: you can see straight away it just ends up being 140 00:06:10,400 --> 00:06:13,479 Speaker 1: a complete overload. And without a doubt, any kind of 141 00:06:13,560 --> 00:06:17,479 Speaker 1: fast food meal that includes burgers and fries will have 142 00:06:17,520 --> 00:06:21,160 Speaker 1: two three thousand milligrams per meal, which is potentially why 143 00:06:21,240 --> 00:06:23,520 Speaker 1: you wake up in the night thirsty, you're feeling bloated 144 00:06:23,560 --> 00:06:26,560 Speaker 1: the next day because when the high proportion of sodium 145 00:06:26,600 --> 00:06:29,760 Speaker 1: is around in the blood, it basically attracts water, so 146 00:06:29,800 --> 00:06:32,720 Speaker 1: it's retaining a fluid and hence explains why you are 147 00:06:32,760 --> 00:06:37,400 Speaker 1: getting the bloat. So just some very practical ways to 148 00:06:38,240 --> 00:06:41,320 Speaker 1: sort of cut as much as possible straight away. I 149 00:06:41,360 --> 00:06:45,240 Speaker 1: would only ever use one type of sauce if possible, 150 00:06:45,320 --> 00:06:48,040 Speaker 1: in any kind of mixed dish. So for example, if 151 00:06:48,040 --> 00:06:50,040 Speaker 1: you're making a stir fry, I would try and edge 152 00:06:50,080 --> 00:06:53,800 Speaker 1: away from adding several different sauces, So don't do fish 153 00:06:53,920 --> 00:06:56,719 Speaker 1: and oyster and hOistin if you can, just try and 154 00:06:56,760 --> 00:06:59,520 Speaker 1: stick to one. And if you can find a salt 155 00:06:59,520 --> 00:07:01,599 Speaker 1: reduced for variety, and there are quite a few salt 156 00:07:01,600 --> 00:07:04,400 Speaker 1: reduced varieties of soy sauce, that is a very smart 157 00:07:04,480 --> 00:07:07,200 Speaker 1: thing to swap to. And even something like a plain 158 00:07:07,360 --> 00:07:10,120 Speaker 1: chili is actually really really quite low, so there's definitely 159 00:07:10,200 --> 00:07:13,400 Speaker 1: some low choices as well. I think with wraps, I've 160 00:07:13,400 --> 00:07:15,200 Speaker 1: got a lot of rap fans out there, and don't 161 00:07:15,200 --> 00:07:17,360 Speaker 1: get me wrong, they can be a very practical solution 162 00:07:17,520 --> 00:07:19,960 Speaker 1: to quick and easy meals on the goow particularly when 163 00:07:20,000 --> 00:07:23,560 Speaker 1: you're choosing for whole grain varieties, but some of the 164 00:07:23,640 --> 00:07:26,600 Speaker 1: raps leand it's actually those large ones. Large white ones 165 00:07:26,640 --> 00:07:29,160 Speaker 1: can have up to eight hundred milligrams of sodium, which 166 00:07:29,200 --> 00:07:32,720 Speaker 1: is just way too high for a bread based product. 167 00:07:32,720 --> 00:07:35,240 Speaker 1: So you're looking for three four hundred milligrams max. So 168 00:07:35,280 --> 00:07:37,280 Speaker 1: certainly check that label out. And there's a lot of 169 00:07:37,280 --> 00:07:39,400 Speaker 1: wraps that are very very high, and then if you 170 00:07:39,520 --> 00:07:41,640 Speaker 1: imagine adding ham or smoke salmon to it, it can 171 00:07:41,680 --> 00:07:44,520 Speaker 1: really blow out, so be mindful of that. Definitely, any 172 00:07:44,600 --> 00:07:47,720 Speaker 1: kind of processed meat, ham, turkey, if you can get 173 00:07:47,760 --> 00:07:51,000 Speaker 1: actually the breast meat, whether it's turkey, breast, chicken, breast 174 00:07:51,040 --> 00:07:53,320 Speaker 1: that you've cooked yourself, that's going to be a much 175 00:07:53,360 --> 00:07:56,880 Speaker 1: better swap. Two minute noodles as a snack food, particularly 176 00:07:56,920 --> 00:08:00,680 Speaker 1: for young teenagers, that little sachet of seed has got 177 00:08:00,680 --> 00:08:03,840 Speaker 1: more than your entire recommended daily intake of sodium. So 178 00:08:03,880 --> 00:08:06,000 Speaker 1: if you can use the noodles as a base and 179 00:08:06,040 --> 00:08:08,840 Speaker 1: not add the sachet, that's a really smart swap, as 180 00:08:08,920 --> 00:08:11,320 Speaker 1: is a plain noodle like a hoykin, which doesn't have 181 00:08:11,440 --> 00:08:14,720 Speaker 1: any actual sodium with it. And in general, leand the 182 00:08:14,840 --> 00:08:17,720 Speaker 1: tin soups, so those kind of pots and tins are 183 00:08:17,760 --> 00:08:19,680 Speaker 1: among the highest. They have sort of upwards of eight 184 00:08:19,800 --> 00:08:23,080 Speaker 1: hundred milligrams per serve, whereas a number of the pouches 185 00:08:23,120 --> 00:08:26,240 Speaker 1: are much lower, particularly when they've got that tetra kind 186 00:08:26,280 --> 00:08:28,200 Speaker 1: of seal on them, and they can be much lower. 187 00:08:28,240 --> 00:08:30,280 Speaker 1: Sort of less than six hundred milligrams per serve for 188 00:08:30,320 --> 00:08:32,520 Speaker 1: a soup's pretty good, because, let's be honest, a soup 189 00:08:32,600 --> 00:08:35,199 Speaker 1: that doesn't have any sodium tends to be pretty harsh 190 00:08:35,280 --> 00:08:37,520 Speaker 1: on the palate. And then the other thing, and I'll 191 00:08:37,520 --> 00:08:38,880 Speaker 1: come to you at a second land with your best 192 00:08:38,880 --> 00:08:42,760 Speaker 1: salt swaps without just completely hogging the mic today. The 193 00:08:42,800 --> 00:08:44,839 Speaker 1: other thing I wanted everyone just to keep in mind 194 00:08:45,040 --> 00:08:48,920 Speaker 1: is that because the way sodium works in the body 195 00:08:49,320 --> 00:08:52,679 Speaker 1: is potassium is a buffer. So if you do have 196 00:08:52,760 --> 00:08:54,959 Speaker 1: that liking for sodium and salt, you don't have any 197 00:08:55,000 --> 00:08:57,680 Speaker 1: blood pressure issues. You do like to season your food, 198 00:08:57,760 --> 00:09:00,360 Speaker 1: you do like it with a bit of flavor, Sure 199 00:09:00,520 --> 00:09:05,440 Speaker 1: choose salt reduced varieties of save pisada, tomato paste, soy sauce, 200 00:09:05,480 --> 00:09:07,679 Speaker 1: where you can steer clear of your process meats like 201 00:09:07,760 --> 00:09:10,840 Speaker 1: your bacon and your presseudo, which are huge amounts in 202 00:09:10,880 --> 00:09:13,719 Speaker 1: those but the more fresh fruits and vegetables you can 203 00:09:13,760 --> 00:09:16,280 Speaker 1: consume those seven to ten serves as recommended on a 204 00:09:16,280 --> 00:09:19,880 Speaker 1: Mediterranean diet, that will help to buffer that sodium and 205 00:09:19,920 --> 00:09:23,480 Speaker 1: help to reduce fluid retention. So that's another good rushing 206 00:09:23,520 --> 00:09:26,800 Speaker 1: off for increasing your greens, green type juices, munching on 207 00:09:26,880 --> 00:09:29,800 Speaker 1: some celery cucumber that will to a certain extent help 208 00:09:29,880 --> 00:09:33,200 Speaker 1: to buffer the effects of higher sodium meals, so you 209 00:09:33,240 --> 00:09:35,480 Speaker 1: don't just have all the fluid keeping on board and 210 00:09:35,480 --> 00:09:36,520 Speaker 1: nothing to wash it out. 211 00:09:36,760 --> 00:09:38,800 Speaker 2: Yeah, definitely, And I think that you make a good 212 00:09:38,840 --> 00:09:40,920 Speaker 2: point because I'm not really with my clients. You know, 213 00:09:41,080 --> 00:09:42,840 Speaker 2: most of them are younger active, they don't really have 214 00:09:42,920 --> 00:09:46,600 Speaker 2: issues with blood pleasure or cholesterol or up sort of diseases, 215 00:09:46,640 --> 00:09:48,240 Speaker 2: all that sort of things. So I'm not really overly 216 00:09:48,240 --> 00:09:51,000 Speaker 2: concerned with my client salt recommendations. But having said that, 217 00:09:51,280 --> 00:09:53,400 Speaker 2: you're on my clients, SUSI, they're eating two, three, four 218 00:09:53,480 --> 00:09:55,760 Speaker 2: times the amount of vegetables and what the standard austrain 219 00:09:55,920 --> 00:09:57,680 Speaker 2: is eating. So I think if you have an overall 220 00:09:57,720 --> 00:10:00,400 Speaker 2: good quality diet, you've got tons of fresh fruit and veggies, 221 00:10:00,679 --> 00:10:03,240 Speaker 2: like you said, with that addition of the potassium in there, 222 00:10:03,360 --> 00:10:05,360 Speaker 2: it is helping to buffer some of that salt as well, 223 00:10:05,400 --> 00:10:07,360 Speaker 2: and if you're doing a lot of activity, you're sweating 224 00:10:07,360 --> 00:10:09,320 Speaker 2: some of that. So some added salt in the diet 225 00:10:09,400 --> 00:10:11,440 Speaker 2: is perfectly okay, but I think a lot of us 226 00:10:11,440 --> 00:10:13,400 Speaker 2: are just getting it from the wrong sources. Or it's 227 00:10:13,400 --> 00:10:15,960 Speaker 2: really that process sauce that gets the biscuits and the 228 00:10:15,960 --> 00:10:18,400 Speaker 2: crackers and the chips and the tons of bread and 229 00:10:18,440 --> 00:10:20,319 Speaker 2: wraps and that sort of thing, or like you mentioned 230 00:10:20,360 --> 00:10:23,040 Speaker 2: the two minute noodles or the one of those really 231 00:10:23,040 --> 00:10:26,800 Speaker 2: one people love the magoring type noodles, those type of ones. 232 00:10:27,000 --> 00:10:28,600 Speaker 2: So a lot of that process food and the. 233 00:10:28,600 --> 00:10:31,320 Speaker 1: Little bowls and the for you add the water. 234 00:10:31,160 --> 00:10:33,240 Speaker 2: Too, Yeah, and Rahm and that sort of thing. And 235 00:10:33,640 --> 00:10:35,280 Speaker 2: I have a funny story, actually we had time. It 236 00:10:35,400 --> 00:10:37,599 Speaker 2: was last night or the night before. I think I 237 00:10:37,720 --> 00:10:39,520 Speaker 2: got a couple of different stir friers to share a 238 00:10:39,600 --> 00:10:42,199 Speaker 2: curry and a noodle dish, and that night I remember 239 00:10:42,200 --> 00:10:43,880 Speaker 2: taking a glass of water with me to bed, which 240 00:10:43,880 --> 00:10:45,720 Speaker 2: I don't normally do because I'm pregnant and I hate 241 00:10:45,760 --> 00:10:47,480 Speaker 2: waking up to pee during the night. I hate that. 242 00:10:47,760 --> 00:10:49,160 Speaker 2: And I actually had to get up twice during the 243 00:10:49,240 --> 00:10:50,720 Speaker 2: night to pee because I had to drink so much 244 00:10:50,760 --> 00:10:53,240 Speaker 2: water because I felt so parched before I went to bed, 245 00:10:53,480 --> 00:10:55,280 Speaker 2: and then the next morning we went out, so I'm like, 246 00:10:55,480 --> 00:10:57,120 Speaker 2: and I put my wedding rings on, and I actually 247 00:10:57,120 --> 00:11:00,319 Speaker 2: couldn't get my wedding band on either, so I was like, oh, 248 00:11:00,520 --> 00:11:02,360 Speaker 2: and out of curiosity, I jumped on the scale and 249 00:11:02,400 --> 00:11:04,920 Speaker 2: I was up eight hundred grams, which you know is 250 00:11:04,960 --> 00:11:06,920 Speaker 2: not because I just had a huge meal or anything 251 00:11:06,960 --> 00:11:09,480 Speaker 2: like that. It's really just to do with the higher carbon, 252 00:11:09,600 --> 00:11:12,560 Speaker 2: high salt intake. So if you are someone who's regularly 253 00:11:12,640 --> 00:11:14,880 Speaker 2: checking their weight on the scale, like Susie mentioned at 254 00:11:14,880 --> 00:11:17,480 Speaker 2: the start, just be aware that eating apt can often 255 00:11:17,520 --> 00:11:20,560 Speaker 2: be higher carbon, higher salt, which can make your body 256 00:11:20,600 --> 00:11:23,400 Speaker 2: basically retain a little bit more water, which causes the 257 00:11:23,400 --> 00:11:26,040 Speaker 2: scale to go up. It's not necessarily fat gain, it's 258 00:11:26,080 --> 00:11:28,800 Speaker 2: just your body's retaining a little bit more. So I 259 00:11:28,880 --> 00:11:30,640 Speaker 2: think it all comes back to sort of a healthy, 260 00:11:30,679 --> 00:11:33,079 Speaker 2: balanced lifestyle. But as much as we can to reduce 261 00:11:33,160 --> 00:11:36,080 Speaker 2: a lot of the overly process or ultra process and 262 00:11:36,120 --> 00:11:37,960 Speaker 2: a lot of the packet foods as well, the better, 263 00:11:38,000 --> 00:11:40,679 Speaker 2: and using things like curbs and spices to flavor your 264 00:11:40,720 --> 00:11:44,160 Speaker 2: meals versus adding in too many bottled sauces and condiments, 265 00:11:44,200 --> 00:11:46,480 Speaker 2: like Susie said, even doing smart things like using a 266 00:11:46,520 --> 00:11:49,720 Speaker 2: jyrup tomato pisada instead of using a jarrap say spaghetti 267 00:11:49,720 --> 00:11:52,640 Speaker 2: bolonaise sauce itself, because you're still getting that nice flavor, 268 00:11:52,640 --> 00:11:55,120 Speaker 2: but it's significantly less salt to that as well, and 269 00:11:55,160 --> 00:11:57,920 Speaker 2: being very careful with babies under one. I remember when 270 00:11:57,960 --> 00:11:59,800 Speaker 2: Mia was just learning to each must have been maybe 271 00:12:00,160 --> 00:12:01,680 Speaker 2: six seven, eight months. They gave us some of those 272 00:12:01,679 --> 00:12:04,040 Speaker 2: like baby rice crackers, and David tried someone. He was like, 273 00:12:04,080 --> 00:12:06,280 Speaker 2: these tastes like grab. It was like, because they're not salted, 274 00:12:06,280 --> 00:12:08,959 Speaker 2: they're not flavored. Babies shouldn't have salt. Little toddlers and 275 00:12:08,960 --> 00:12:11,080 Speaker 2: little kids shouldn't really either, but they can get away 276 00:12:11,120 --> 00:12:13,280 Speaker 2: with a tiny bit more. But babies it should be 277 00:12:13,320 --> 00:12:16,240 Speaker 2: basically like nothing. Their little kidneys just can't handle it. 278 00:12:16,280 --> 00:12:18,720 Speaker 2: So being very aware when you're first teaching your kids 279 00:12:18,760 --> 00:12:21,040 Speaker 2: to eat, or you know, starting solid, make sure that 280 00:12:21,040 --> 00:12:23,840 Speaker 2: the salt is basically non existent. Reading the labels is 281 00:12:23,920 --> 00:12:26,400 Speaker 2: really really important if you are giving kids foods from 282 00:12:26,440 --> 00:12:27,240 Speaker 2: packets as well. 283 00:12:27,320 --> 00:12:29,160 Speaker 1: True and as a reference, if you are looking at 284 00:12:29,160 --> 00:12:31,720 Speaker 1: those tiny labels, put your glasses on at the supermarket 285 00:12:32,040 --> 00:12:36,160 Speaker 1: but anything over eight hundred, even six hundred milligrams per 286 00:12:36,280 --> 00:12:38,839 Speaker 1: serve is not insignificant. You've only got two thousand a 287 00:12:38,920 --> 00:12:41,760 Speaker 1: day to play with, so you know, anything sort of 288 00:12:42,120 --> 00:12:44,720 Speaker 1: I like about three hundred per serve is my reference point, 289 00:12:44,760 --> 00:12:46,920 Speaker 1: and particularly with soups, if you can get at sort 290 00:12:46,960 --> 00:12:49,240 Speaker 1: of six eight hundred, But once it's over a thousand, 291 00:12:49,240 --> 00:12:51,000 Speaker 1: that's a food you really want to be mindful that 292 00:12:51,000 --> 00:12:53,760 Speaker 1: that's extremely high in salt and probably best avoided for 293 00:12:53,800 --> 00:12:56,679 Speaker 1: those who do have considerable issues with blood pressure. 294 00:12:56,760 --> 00:12:59,760 Speaker 2: All righty, and then we are going to our next segment, SUSI, 295 00:12:59,760 --> 00:13:01,760 Speaker 2: which we thought was very interesting, and I will handle 296 00:13:01,800 --> 00:13:03,240 Speaker 2: it over to you in a second, because I must 297 00:13:03,240 --> 00:13:05,520 Speaker 2: say you're far more across the snian at the moment. 298 00:13:05,760 --> 00:13:07,880 Speaker 2: But you found a really interesting study online that was 299 00:13:07,880 --> 00:13:10,040 Speaker 2: published in the Journal of Nutrients. It's a new one 300 00:13:10,040 --> 00:13:13,000 Speaker 2: so April twenty twenty two, and it's called The Influence 301 00:13:13,040 --> 00:13:16,120 Speaker 2: of diet on Ovulation Disorders in Women. It's a narrative 302 00:13:16,200 --> 00:13:19,680 Speaker 2: review and it basically goes through some of the I 303 00:13:19,720 --> 00:13:23,240 Speaker 2: guess influences that nutrition and lifestyle factors may have on ovulation. 304 00:13:23,360 --> 00:13:25,200 Speaker 2: So the article sort of starts off by saying that 305 00:13:25,200 --> 00:13:28,400 Speaker 2: female infertility is actually quite common, but it's basically due 306 00:13:28,440 --> 00:13:31,400 Speaker 2: to in large part ovulation disorders, and the most common 307 00:13:31,440 --> 00:13:35,160 Speaker 2: one is pcos SO polycystic ovarian syndrome, and that's actually 308 00:13:35,200 --> 00:13:37,920 Speaker 2: one of the most common endocrind disorders that affect women 309 00:13:38,000 --> 00:13:41,400 Speaker 2: of reproductive ages. The article also talks about other sort 310 00:13:41,440 --> 00:13:47,400 Speaker 2: of ovulation related infertility factors, including things like stress, smoking, cigarettes, age, 311 00:13:47,840 --> 00:13:51,480 Speaker 2: substance abuse, and also physical activity as well, but also diet, 312 00:13:51,760 --> 00:13:55,240 Speaker 2: and interestingly enough, the article actually called out the Mediterranean 313 00:13:55,280 --> 00:13:59,079 Speaker 2: diet for being a beneficial addition to ovulation as well 314 00:13:59,360 --> 00:14:01,760 Speaker 2: and other things in the article that they found played 315 00:14:01,760 --> 00:14:06,120 Speaker 2: a really positive influence and population where carbohydrates in particular 316 00:14:06,200 --> 00:14:09,280 Speaker 2: having a low GI so basically the rate at which 317 00:14:09,320 --> 00:14:11,600 Speaker 2: the energy is absorbed and released by the body is 318 00:14:11,720 --> 00:14:14,680 Speaker 2: lower compared to sort of higher GI products. Focusing on 319 00:14:14,760 --> 00:14:17,760 Speaker 2: plant protein was really helpful. And we're not talking about zuzi, 320 00:14:18,000 --> 00:14:21,040 Speaker 2: the type of plant protein that's like the vegan fake 321 00:14:21,120 --> 00:14:24,160 Speaker 2: sausage meat. We're talking about you know, our beans, our legumes, 322 00:14:24,200 --> 00:14:27,920 Speaker 2: our tofu, those wonderful more whole food sources of plant protein. 323 00:14:28,560 --> 00:14:31,720 Speaker 2: Getting your fat mix right. So going towards the unsaturated, 324 00:14:31,760 --> 00:14:35,120 Speaker 2: so the money and the polyunsupturated fatty acids. Also focusing 325 00:14:35,160 --> 00:14:38,760 Speaker 2: on things like folic acid, vitamin d ion and antioxidants 326 00:14:38,760 --> 00:14:41,320 Speaker 2: as well. So just having a well rounded, good quality 327 00:14:41,400 --> 00:14:43,760 Speaker 2: diet I think was really important. But you had some 328 00:14:43,800 --> 00:14:45,760 Speaker 2: more specific things and even a little case study that 329 00:14:45,800 --> 00:14:47,760 Speaker 2: you wanted to share with our listeners today, didn't you. 330 00:14:48,000 --> 00:14:49,760 Speaker 1: I know that a lot of our listeners are going 331 00:14:49,760 --> 00:14:52,160 Speaker 1: through a fertility journey and it can be really challenging, 332 00:14:52,200 --> 00:14:53,760 Speaker 1: and of course one of the first things many of 333 00:14:53,840 --> 00:14:55,320 Speaker 1: us are keen to do is have a look at 334 00:14:55,360 --> 00:14:57,479 Speaker 1: our diet, particularly if you've got a history of pcos 335 00:14:57,600 --> 00:15:00,280 Speaker 1: and insul and resistance. But even if not, you know, 336 00:15:00,320 --> 00:15:03,080 Speaker 1: if you've had any history of low body weight disordered eating, 337 00:15:03,520 --> 00:15:06,120 Speaker 1: perhaps you're following a gluten free diet or actually true 338 00:15:06,160 --> 00:15:09,280 Speaker 1: siliac because that can have really pronounced effects. One for 339 00:15:09,320 --> 00:15:13,480 Speaker 1: the pituitary gland to have been vulnerable to severe calorie 340 00:15:13,520 --> 00:15:17,680 Speaker 1: restriction at times, but then secondary perhaps eliminating food groups 341 00:15:17,680 --> 00:15:20,240 Speaker 1: for a range of different reasons, that does have a 342 00:15:20,240 --> 00:15:22,320 Speaker 1: profound effect on our nutrient intake. 343 00:15:22,520 --> 00:15:23,160 Speaker 2: So I thought the. 344 00:15:23,160 --> 00:15:26,720 Speaker 1: Two key areas that stand out to me when it 345 00:15:26,720 --> 00:15:28,960 Speaker 1: comes to eating for fertility and indeedly and there are 346 00:15:28,960 --> 00:15:32,239 Speaker 1: some expert dieticians who specialize in this field. The dietologist 347 00:15:32,400 --> 00:15:34,240 Speaker 1: is an expert in this field. She's got a podcast, 348 00:15:34,240 --> 00:15:35,840 Speaker 1: so it would encourage you to also listen to that. 349 00:15:35,880 --> 00:15:38,240 Speaker 1: And I know you've had several experts on this area 350 00:15:38,360 --> 00:15:41,520 Speaker 1: on Lily and Ward Nutrition podcast as well. Have you 351 00:15:41,600 --> 00:15:44,080 Speaker 1: done ovulation before or just fertility. 352 00:15:43,680 --> 00:15:45,720 Speaker 2: Just on fertility in general. Yeah, it's a great chat 353 00:15:45,800 --> 00:15:46,040 Speaker 2: to have. 354 00:15:46,000 --> 00:15:48,000 Speaker 1: A listen to that. You can get that from iTunes 355 00:15:48,040 --> 00:15:49,920 Speaker 1: as well. But in terms of a couple of things, 356 00:15:49,960 --> 00:15:52,120 Speaker 1: just to be considering if this is your journey and 357 00:15:52,160 --> 00:15:55,000 Speaker 1: you're struggling with a cycle or regaining your cycle, even 358 00:15:55,040 --> 00:15:58,680 Speaker 1: if you've already conceived and struggling again. The first thing 359 00:15:58,920 --> 00:16:01,120 Speaker 1: that comes to mind is what I would coral and 360 00:16:01,160 --> 00:16:04,040 Speaker 1: we've discussed it before, chronic calorie deprivation, but it may 361 00:16:04,080 --> 00:16:06,080 Speaker 1: even be more specific to that. So for a number 362 00:16:06,120 --> 00:16:10,520 Speaker 1: of reasons, people may be restricting their carbohydrate intake or 363 00:16:10,880 --> 00:16:13,560 Speaker 1: secondary to say, following a diet for ciliate disease or 364 00:16:13,600 --> 00:16:16,520 Speaker 1: a gluten free diet, even not being aware that their 365 00:16:16,560 --> 00:16:19,760 Speaker 1: intake of whole grains and carbohydrates is considerably lower than 366 00:16:19,800 --> 00:16:21,680 Speaker 1: it normally would be. So if you're someone who in 367 00:16:21,720 --> 00:16:24,320 Speaker 1: the morning has an omelet for breakfast, or a protein 368 00:16:24,360 --> 00:16:26,760 Speaker 1: shake or even some yoga and maybe just a small 369 00:16:26,760 --> 00:16:29,200 Speaker 1: amount of a gluten free cereal, and then you have 370 00:16:29,360 --> 00:16:33,360 Speaker 1: a traditional salad for lunch or even sushi, and then 371 00:16:33,480 --> 00:16:35,920 Speaker 1: you come for dinner and have protein and vegetables, because 372 00:16:35,960 --> 00:16:39,560 Speaker 1: that is a gluten free diet. If you count the 373 00:16:39,640 --> 00:16:43,240 Speaker 1: number of whole grain serves or carbohydrate serves, it's quite low. 374 00:16:43,760 --> 00:16:46,000 Speaker 1: And what we know about the pituitary gland or even 375 00:16:46,040 --> 00:16:50,640 Speaker 1: the ability to conceive or ovulation is highly affected by 376 00:16:50,680 --> 00:16:54,280 Speaker 1: calorie availability and also fat balance, which will come to 377 00:16:54,360 --> 00:16:56,680 Speaker 1: in a minute. So it really is worth checking to 378 00:16:56,720 --> 00:16:59,720 Speaker 1: make sure that you're consuming enough carbohydrate and enough whole 379 00:16:59,720 --> 00:17:05,680 Speaker 1: grain content to support and nourish the glands, the hormones, 380 00:17:05,760 --> 00:17:09,040 Speaker 1: and the cycles, because if the body is perceiving calorie 381 00:17:09,080 --> 00:17:12,320 Speaker 1: deprivation even though your nutrition is ticked, that is a 382 00:17:12,359 --> 00:17:14,359 Speaker 1: factor that we do need to take into account. So 383 00:17:14,400 --> 00:17:16,639 Speaker 1: I think indirectly for people avoiding gluten that can be 384 00:17:16,760 --> 00:17:19,240 Speaker 1: a pertinent issue and just making sure that you are 385 00:17:19,280 --> 00:17:22,560 Speaker 1: consuming an amount of carbohydrate. So if I graft that 386 00:17:22,680 --> 00:17:25,000 Speaker 1: diet ly and in terms of how much carbohydrate that 387 00:17:25,000 --> 00:17:27,280 Speaker 1: could be as long as twenty to thirty percent, which 388 00:17:27,280 --> 00:17:30,679 Speaker 1: is about half what's recommended for I guess the healthy 389 00:17:30,880 --> 00:17:34,119 Speaker 1: active people, and even for my insulin resistance or PCOS, 390 00:17:34,119 --> 00:17:36,480 Speaker 1: I'd want it to be at least forty kind percent. 391 00:17:36,880 --> 00:17:38,560 Speaker 1: So you can see that it can get right down 392 00:17:38,560 --> 00:17:42,000 Speaker 1: to twenty thirty percent. And if that quality of carbohydrates 393 00:17:42,080 --> 00:17:44,639 Speaker 1: not there, you're not getting whole grains from brown rice 394 00:17:45,040 --> 00:17:49,160 Speaker 1: or you know, various oats, you know, good quality carbohydrates. Again, 395 00:17:49,200 --> 00:17:52,080 Speaker 1: you're not ticking the box on those key nutrients that 396 00:17:52,119 --> 00:17:54,240 Speaker 1: can be linked. So it's certainly worth paying attention to 397 00:17:54,280 --> 00:17:57,439 Speaker 1: your carbohydrate intake overall. And if your preference is not 398 00:17:57,480 --> 00:18:00,679 Speaker 1: to have grain based carbohydrate, there's other options. As you mentioned. 399 00:18:00,680 --> 00:18:02,360 Speaker 1: You can go for legumes, you can use you att 400 00:18:02,359 --> 00:18:06,080 Speaker 1: amamae beans, you can use your fruit, you your vegetables, 401 00:18:06,080 --> 00:18:08,760 Speaker 1: your potato and a jacket sweet potato corn. There are 402 00:18:08,760 --> 00:18:11,480 Speaker 1: many sources of carbohydrate that don't have to be rice 403 00:18:11,520 --> 00:18:14,480 Speaker 1: and pasta, but nutritionally you do need to be ticking 404 00:18:14,520 --> 00:18:17,439 Speaker 1: the box on those for energy availability and also a 405 00:18:17,520 --> 00:18:19,560 Speaker 1: number of nutrients to make sure that you're not giving 406 00:18:19,560 --> 00:18:23,720 Speaker 1: the body a perceived starvation, which can indirectly affect petuitary 407 00:18:23,800 --> 00:18:26,360 Speaker 1: gland and ove litory cycles. So that's the first thing. 408 00:18:27,000 --> 00:18:29,280 Speaker 1: The second thing to look at is your fat. Now 409 00:18:29,280 --> 00:18:30,760 Speaker 1: we're going to talk about fat in a minute at 410 00:18:30,760 --> 00:18:35,000 Speaker 1: a broader level, but if you consider for optimal what 411 00:18:35,080 --> 00:18:37,560 Speaker 1: we know from the science in terms of eating for fertility, 412 00:18:38,160 --> 00:18:41,760 Speaker 1: it's about having a very high proportion even beyond thirty, 413 00:18:41,760 --> 00:18:45,639 Speaker 1: even up to forty percent of a good quality fat diet. 414 00:18:45,720 --> 00:18:48,000 Speaker 1: So when we talk about good fats, we're talking about avocado, 415 00:18:48,040 --> 00:18:50,640 Speaker 1: we're talking about oily fish like our salmon, we're talking 416 00:18:50,640 --> 00:18:53,800 Speaker 1: about nuts, we're talking about seeds, and in my experience 417 00:18:53,880 --> 00:18:57,240 Speaker 1: of working with clients and even myself leanne Unless you're 418 00:18:57,320 --> 00:19:00,280 Speaker 1: proactively eating oily fish and having a serve of nuts 419 00:19:00,320 --> 00:19:03,119 Speaker 1: and seeds per day, you won't be reaching those targets 420 00:19:03,200 --> 00:19:05,280 Speaker 1: at all. But what we do is we get plenty 421 00:19:05,320 --> 00:19:07,680 Speaker 1: of fat from the wrong sources. So we all love 422 00:19:07,720 --> 00:19:10,600 Speaker 1: our cheese, we all love our dairy, we love our meat, 423 00:19:10,640 --> 00:19:12,720 Speaker 1: we love our chocolate, we love our chips, So they 424 00:19:12,760 --> 00:19:15,680 Speaker 1: get all that sort of proportion of poor quality fat, 425 00:19:16,119 --> 00:19:18,560 Speaker 1: but we're failing to get the good quality fat without 426 00:19:18,600 --> 00:19:21,440 Speaker 1: those key foods. So for those listening who perhaps are 427 00:19:21,880 --> 00:19:24,400 Speaker 1: wanting to restore ovulation. You want to be getting three 428 00:19:24,440 --> 00:19:27,639 Speaker 1: to four serves of good fat every single day. So 429 00:19:27,680 --> 00:19:30,240 Speaker 1: that's one or two tablespoons of extra virgin olive oil. 430 00:19:30,640 --> 00:19:34,160 Speaker 1: That's avocado caught over an avocado, a serve of nuts 431 00:19:34,160 --> 00:19:36,639 Speaker 1: and seeds about a tablespoon worth at a minimum. So 432 00:19:36,720 --> 00:19:40,680 Speaker 1: I'm talking you know, almonds, walnuts, papeters, even trail mix. 433 00:19:40,720 --> 00:19:42,720 Speaker 1: We're going to review trail mix in one of our episodes, 434 00:19:42,800 --> 00:19:45,440 Speaker 1: or have done recently. So it's about getting that mix 435 00:19:45,480 --> 00:19:48,359 Speaker 1: of nuts and seeds and oily fish. And the reason 436 00:19:48,400 --> 00:19:51,680 Speaker 1: we bang on about salmon, and admittedly an ambassador for Tassau, 437 00:19:52,200 --> 00:19:54,439 Speaker 1: but salmon is one of the richest natural sources of 438 00:19:54,440 --> 00:19:57,360 Speaker 1: amiga three fat. Sardines is another great one. You don't 439 00:19:57,400 --> 00:20:00,679 Speaker 1: get a lot from tin tuna. Unfortunately, most tuna is 440 00:20:00,720 --> 00:20:03,000 Speaker 1: low fat. So that salmon, if you like it, getting 441 00:20:03,040 --> 00:20:05,320 Speaker 1: that in at least every second day, or sardines if 442 00:20:05,359 --> 00:20:10,160 Speaker 1: you like it, absolutely crucial because natural anti inflammatories very 443 00:20:10,160 --> 00:20:12,760 Speaker 1: closely linked to hormone production in the body. It's making 444 00:20:12,800 --> 00:20:14,800 Speaker 1: sure you're not in a calorie deficit and it will 445 00:20:14,840 --> 00:20:18,040 Speaker 1: not contribute excessively to weight gain. It's only when we 446 00:20:18,080 --> 00:20:20,200 Speaker 1: eat the bad fats, the saturated fats, which are more 447 00:20:20,240 --> 00:20:22,600 Speaker 1: likely to be stored. The good fats have a much 448 00:20:22,600 --> 00:20:25,520 Speaker 1: more functional role in the body and very very important 449 00:20:25,560 --> 00:20:29,480 Speaker 1: when it comes to contributing to fertility and ovlituary cycles. 450 00:20:29,920 --> 00:20:32,159 Speaker 2: Absolutely and diet matters. And just before we jumped on 451 00:20:32,200 --> 00:20:34,919 Speaker 2: the Poddy, we were talking about a couple of clients 452 00:20:34,920 --> 00:20:36,680 Speaker 2: of ours and even friends of ours who have had 453 00:20:36,760 --> 00:20:40,080 Speaker 2: children and now start sort of struggling to have a 454 00:20:40,119 --> 00:20:43,879 Speaker 2: second child because of basically potentially the die it's not 455 00:20:43,920 --> 00:20:46,000 Speaker 2: up to all potentially it's something else as well, but 456 00:20:46,080 --> 00:20:47,679 Speaker 2: a lot of people are just struggling to actually get 457 00:20:47,720 --> 00:20:50,760 Speaker 2: their period back post baby, and whether or not they're 458 00:20:50,760 --> 00:20:52,800 Speaker 2: actually bastfeeding. I've got a friend now and she's going 459 00:20:52,840 --> 00:20:54,800 Speaker 2: on a year and a half. She weaned it, you know, 460 00:20:55,000 --> 00:20:56,920 Speaker 2: just before twelve months, and it's still been six months 461 00:20:56,920 --> 00:20:59,120 Speaker 2: and that period hasn't come back yet. So I think 462 00:20:59,200 --> 00:21:01,320 Speaker 2: nutrition quality we always look at the diet and the 463 00:21:01,359 --> 00:21:05,600 Speaker 2: lifestyle first, particularly make sure you're not over exercising, making 464 00:21:05,640 --> 00:21:07,879 Speaker 2: sure you're doing things to manage your stress on a 465 00:21:07,960 --> 00:21:10,800 Speaker 2: daily basis as well. And as you mentioned, SUSI that 466 00:21:10,880 --> 00:21:13,720 Speaker 2: diet is so critical. So I'll just summarize and bring 467 00:21:13,760 --> 00:21:15,680 Speaker 2: us up to speed with what this sort of article 468 00:21:15,680 --> 00:21:18,720 Speaker 2: because it was a really great one for ovulation and fertility. Again, 469 00:21:18,880 --> 00:21:22,800 Speaker 2: what we think positively influences ovulation, So it's good quality, 470 00:21:22,800 --> 00:21:26,520 Speaker 2: whole grand carbohydrates with a focus on low GI carbohydrates, 471 00:21:26,680 --> 00:21:29,879 Speaker 2: focusing on plant protein, the right types of fat, and 472 00:21:29,880 --> 00:21:33,080 Speaker 2: our key nutrients such as folic acid, vitamin D, iron 473 00:21:33,119 --> 00:21:36,160 Speaker 2: and also antioxidants. And if you're looking towards a structure 474 00:21:36,280 --> 00:21:39,560 Speaker 2: or a style of diet that's very beneficial, definitely look 475 00:21:39,680 --> 00:21:41,879 Speaker 2: up the Mediterranean diet, and as Susi mentioned, I've had 476 00:21:41,920 --> 00:21:44,840 Speaker 2: a couple of episodes talking about the Mediterranean diet and 477 00:21:44,880 --> 00:21:47,199 Speaker 2: also what good quality fats are as well on the 478 00:21:47,240 --> 00:21:50,159 Speaker 2: leand Ward Nutrition podcast. Now on the flip side of that, 479 00:21:50,480 --> 00:21:54,600 Speaker 2: things that appear to negatively influence ovulation and fertility include 480 00:21:54,680 --> 00:21:57,520 Speaker 2: four types of carbohydrates, in particular those with a high 481 00:21:57,600 --> 00:22:01,960 Speaker 2: glycemic index, large amounts of more proteins, the wrong types 482 00:22:02,000 --> 00:22:04,840 Speaker 2: of fat so are saturated and are trans fats, and 483 00:22:04,920 --> 00:22:08,399 Speaker 2: more of that Western style process nutrition model. So really 484 00:22:08,400 --> 00:22:11,200 Speaker 2: moving away from what most of us are doing more 485 00:22:11,240 --> 00:22:14,840 Speaker 2: towards a whole food, plant focused sort of diet as well, 486 00:22:15,000 --> 00:22:17,359 Speaker 2: are really the key things this article rounds up so 487 00:22:17,400 --> 00:22:19,760 Speaker 2: it sounds like basic healthy eating, but what we know 488 00:22:20,080 --> 00:22:22,400 Speaker 2: is is that sixty to seventy percent of adults aren't 489 00:22:22,440 --> 00:22:23,160 Speaker 2: getting this right. 490 00:22:23,440 --> 00:22:25,399 Speaker 1: No, well, most people don't get the whole grains. I 491 00:22:25,400 --> 00:22:27,919 Speaker 1: think it's like three out of ten of strains get 492 00:22:27,960 --> 00:22:31,440 Speaker 1: their recommended daily intake of whole grains. I would say anecdotally, 493 00:22:31,760 --> 00:22:34,840 Speaker 1: very few people get their AMEGA three recommended daily and 494 00:22:34,880 --> 00:22:37,320 Speaker 1: take unless they're people who are eating salmon really regularly, 495 00:22:37,400 --> 00:22:39,080 Speaker 1: and that can even be tin salmon. It's a really 496 00:22:39,160 --> 00:22:42,440 Speaker 1: rich sauce as well, and quite affordable. And certainly nuts 497 00:22:42,480 --> 00:22:44,440 Speaker 1: and seeds. I find that people are either nuts and 498 00:22:44,480 --> 00:22:46,600 Speaker 1: seeds eaters, and they might have a daily nutbar, or 499 00:22:46,600 --> 00:22:48,640 Speaker 1: they might use a granola that's got a really beautiful 500 00:22:48,680 --> 00:22:49,719 Speaker 1: mix of good fats. 501 00:22:49,960 --> 00:22:51,040 Speaker 2: But a lot of people don't. 502 00:22:51,119 --> 00:22:53,400 Speaker 1: Often we're grabbing, you know, toasting things on the go, 503 00:22:53,480 --> 00:22:56,440 Speaker 1: which is always sour dough, so no whole grain, picking 504 00:22:56,520 --> 00:22:59,600 Speaker 1: up lunches, and they're always even if it's salad so healthy, 505 00:23:00,119 --> 00:23:02,680 Speaker 1: it's often got high saturated fat dressings. They're not using 506 00:23:02,680 --> 00:23:04,720 Speaker 1: extra vergin olive will, and they're certainly not getting any 507 00:23:04,760 --> 00:23:07,879 Speaker 1: whole grain carbohydrate. And then dinner, we're trying to be good, 508 00:23:08,000 --> 00:23:10,440 Speaker 1: you know, and we're having protein and veggies, but again 509 00:23:10,480 --> 00:23:13,280 Speaker 1: we're not necessarily getting that range of nutrients, and in 510 00:23:13,320 --> 00:23:16,480 Speaker 1: particular the good fats or the good quality carbohydrates. So 511 00:23:16,520 --> 00:23:18,960 Speaker 1: they're really things to concentrate on, particularly if you have 512 00:23:19,240 --> 00:23:23,040 Speaker 1: had a history of disordered eating, or actively restrict carbohydrates, 513 00:23:23,040 --> 00:23:25,200 Speaker 1: whether it's for weight control or whether it's because you're 514 00:23:25,200 --> 00:23:28,120 Speaker 1: avoiding gluten. Just keep a little eye on that, because yeah, 515 00:23:28,160 --> 00:23:30,119 Speaker 1: even though you might sort of think on the surface 516 00:23:30,119 --> 00:23:32,400 Speaker 1: you're eating pretty well, there's often things that we can 517 00:23:32,440 --> 00:23:35,320 Speaker 1: do and adding in which can be hugely beneficial, particularly 518 00:23:35,359 --> 00:23:37,840 Speaker 1: when it comes to fertility. And I think just talking 519 00:23:37,840 --> 00:23:40,440 Speaker 1: about your friend and people that I know, I think 520 00:23:40,480 --> 00:23:42,840 Speaker 1: some of the issue with mum's second time round is 521 00:23:42,840 --> 00:23:46,960 Speaker 1: that they're often still breastfeeding, depleted from a first pregnancy, exhausted, 522 00:23:47,359 --> 00:23:50,399 Speaker 1: and often don't have time to prepare balanced meals for themselves. 523 00:23:50,440 --> 00:23:52,800 Speaker 1: They're more worried about what they're toddler's having, so you 524 00:23:52,840 --> 00:23:55,560 Speaker 1: can see how their own nutrition falls by the wayside 525 00:23:55,560 --> 00:23:58,080 Speaker 1: when they're basically in survival mode. For that theirs five 526 00:23:58,160 --> 00:24:00,600 Speaker 1: years of life with some more children. Certainly not a 527 00:24:00,680 --> 00:24:03,919 Speaker 1: judgment from Meann and I. It's just a permission to 528 00:24:04,000 --> 00:24:06,160 Speaker 1: really take a look at your own nutrition if that's 529 00:24:06,160 --> 00:24:08,240 Speaker 1: something that you're working on and want to be keeping 530 00:24:08,240 --> 00:24:10,280 Speaker 1: as healthy and fit and get your period back end 531 00:24:10,400 --> 00:24:11,200 Speaker 1: or conceive again. 532 00:24:11,440 --> 00:24:12,879 Speaker 2: And we'll definitely just give a shout out to our 533 00:24:12,920 --> 00:24:15,920 Speaker 2: colleagues as well, working with a credit to practicing dietitian 534 00:24:15,960 --> 00:24:19,560 Speaker 2: particularly somebody who focuses in this fertility and ovulation area 535 00:24:19,680 --> 00:24:21,760 Speaker 2: is so key. So you know, there's some big events 536 00:24:21,800 --> 00:24:24,720 Speaker 2: coming up, Susie. There's Easter, there's Mother's Day, hopefully someone 537 00:24:24,720 --> 00:24:26,960 Speaker 2: will have a birthday during the year, then there's Christmas. 538 00:24:27,160 --> 00:24:29,479 Speaker 2: Ask for that as part of a gift. Often people say, well, 539 00:24:29,480 --> 00:24:31,000 Speaker 2: what would you like for Mother's Day? Or what would 540 00:24:31,000 --> 00:24:33,400 Speaker 2: you David always ask me and rather than those things, 541 00:24:33,400 --> 00:24:34,879 Speaker 2: we think, oh, you know, they can get buy us 542 00:24:34,920 --> 00:24:37,600 Speaker 2: a perfume, they can buy us a gift utterer or something. 543 00:24:37,680 --> 00:24:40,800 Speaker 2: Take it into your control and really make twenty twenty 544 00:24:40,840 --> 00:24:42,400 Speaker 2: three of the year that you focus on your health 545 00:24:42,400 --> 00:24:44,600 Speaker 2: and ask for a consult with a dietitian or ask 546 00:24:44,640 --> 00:24:46,400 Speaker 2: you know, for your loved ones. To put some money 547 00:24:46,400 --> 00:24:48,919 Speaker 2: together so you can go and access some great quality 548 00:24:48,960 --> 00:24:50,920 Speaker 2: healthcare because that's going to better fit you and your 549 00:24:50,960 --> 00:24:53,160 Speaker 2: family better, because you can't pour for an empty cup. 550 00:24:53,320 --> 00:24:55,320 Speaker 2: And I find that most mums, like you said, Susie's 551 00:24:55,320 --> 00:24:57,320 Speaker 2: not a judgment for us. We know we're all knee 552 00:24:57,359 --> 00:24:58,879 Speaker 2: deep and up and going through it at the moment. 553 00:24:58,880 --> 00:25:01,600 Speaker 2: It's it's exhausting, but you can't pour from an empty cups. 554 00:25:01,600 --> 00:25:03,560 Speaker 2: If you don't take care of yourself, you can't really 555 00:25:03,640 --> 00:25:06,000 Speaker 2: long term take care of your family as well. So 556 00:25:06,080 --> 00:25:08,399 Speaker 2: make twenty twenty three about you and the year that 557 00:25:08,440 --> 00:25:10,959 Speaker 2: we actually go and see a professional rather than result 558 00:25:11,000 --> 00:25:13,280 Speaker 2: to Google for our nutrition advice. 559 00:25:13,480 --> 00:25:16,320 Speaker 1: Perfect all right, Well, for our final segment of the day, 560 00:25:16,880 --> 00:25:21,360 Speaker 1: it was triggered by hallumi Leanne because hallummi is very 561 00:25:21,359 --> 00:25:25,359 Speaker 1: popular on the Saturday and Sunday food diaries that come through. 562 00:25:25,920 --> 00:25:27,160 Speaker 1: And I just had a little bit of a chuckle 563 00:25:27,160 --> 00:25:30,119 Speaker 1: to myself because it's one of those foods that we 564 00:25:30,160 --> 00:25:33,680 Speaker 1: all love to eat, but dietitians hate it because it's 565 00:25:33,720 --> 00:25:36,680 Speaker 1: so high in fat, like a serve of halluomi whin 566 00:25:36,800 --> 00:25:39,720 Speaker 1: it can be massive. So you think about a block 567 00:25:39,840 --> 00:25:42,520 Speaker 1: of sort of hallumi cheese, which is about one hundred grams, 568 00:25:42,640 --> 00:25:46,720 Speaker 1: So you would have to make that into about six serves, 569 00:25:46,840 --> 00:25:48,280 Speaker 1: so that that would come in as sort of less 570 00:25:48,320 --> 00:25:50,520 Speaker 1: than twenty grams because he hallumi's about twenty five percent. 571 00:25:50,720 --> 00:25:52,800 Speaker 2: Just stand helluma is even one eighty, Like, you're being 572 00:25:52,920 --> 00:25:54,560 Speaker 2: very generous at one hundred grams. I guess that a 573 00:25:54,600 --> 00:25:56,879 Speaker 2: block of hallumi, I'm sure is one sixty one eighty grams. 574 00:25:56,920 --> 00:26:00,400 Speaker 1: You reckon it's one eighty. Yeah, So most we're getting 575 00:26:00,400 --> 00:26:02,960 Speaker 1: in a cafe a thirty to fifty grams. Now, that 576 00:26:03,080 --> 00:26:06,040 Speaker 1: is at least ten to fifteen grams of fat in 577 00:26:06,080 --> 00:26:08,320 Speaker 1: one hit, and it's all saturated. There's no good fat 578 00:26:08,359 --> 00:26:10,440 Speaker 1: in halluomi. So I just thought it lent itself to 579 00:26:10,480 --> 00:26:12,320 Speaker 1: a bit of a discussion about the foods that are 580 00:26:12,440 --> 00:26:14,760 Speaker 1: patful of fat. Now, Lean and I are certainly not 581 00:26:14,800 --> 00:26:18,760 Speaker 1: anti fat. If anything fat can be very sati eating. Certainly, 582 00:26:18,760 --> 00:26:21,199 Speaker 1: if I'm seeing food that doesn't have any good quality 583 00:26:21,280 --> 00:26:23,600 Speaker 1: dressing or some seeds or nuts at it, I'm concerned 584 00:26:23,600 --> 00:26:25,880 Speaker 1: because I do want that full factor of good fat. 585 00:26:26,040 --> 00:26:28,680 Speaker 1: But as I mentioned, what we choose to have, particularly 586 00:26:28,720 --> 00:26:31,080 Speaker 1: on the weekends, tends to be the bad fats. And 587 00:26:31,080 --> 00:26:33,159 Speaker 1: hallumi was one that comes all the time. And you 588 00:26:33,200 --> 00:26:35,639 Speaker 1: made a good point that when people are ordering hallumi 589 00:26:35,680 --> 00:26:37,480 Speaker 1: at the cafe, it's often part of what did you 590 00:26:37,520 --> 00:26:39,760 Speaker 1: describe avotoast with, Like. 591 00:26:39,760 --> 00:26:41,720 Speaker 2: The avotoast with the you know, the good drizzle of 592 00:26:41,720 --> 00:26:43,399 Speaker 2: extra version olive oil and all the dooker and the 593 00:26:43,480 --> 00:26:45,720 Speaker 2: nuts on top, and then people often get a side 594 00:26:45,720 --> 00:26:48,640 Speaker 2: of bacon and fat. Or I had a client deal 595 00:26:48,720 --> 00:26:50,240 Speaker 2: date and you said, oh, the corn fruits look so 596 00:26:50,280 --> 00:26:52,240 Speaker 2: good on the menu. Can I have that with bacon 597 00:26:52,320 --> 00:26:55,000 Speaker 2: or hallumi for protein? And I was like, who, how 598 00:26:55,000 --> 00:26:57,320 Speaker 2: many snacks you up for the week? Food? Now it's 599 00:26:57,400 --> 00:26:59,480 Speaker 2: quite an energy bomb when you really think about it, 600 00:26:59,520 --> 00:27:02,120 Speaker 2: Like these by themselves are big enough, and then we're 601 00:27:02,119 --> 00:27:04,480 Speaker 2: adding big serves of bacon and hallumi to the side 602 00:27:04,480 --> 00:27:05,200 Speaker 2: of them as well. 603 00:27:05,480 --> 00:27:08,639 Speaker 1: So cheese is not a protein. Everyone thinks cheese is 604 00:27:08,640 --> 00:27:11,160 Speaker 1: a protein. Now it does contain protein, but proportionally it's 605 00:27:11,160 --> 00:27:13,560 Speaker 1: got more fat. So when I'm modeling diets, I don't 606 00:27:13,600 --> 00:27:15,600 Speaker 1: count cheese as a protein. I count it as a fat. 607 00:27:15,640 --> 00:27:18,000 Speaker 1: And that's more the case with hallumi, which is massive. 608 00:27:18,320 --> 00:27:20,159 Speaker 1: So I would argue you're much better to go for 609 00:27:20,240 --> 00:27:22,360 Speaker 1: the fetter or the goats cheese that you can spread 610 00:27:22,400 --> 00:27:25,199 Speaker 1: in a much smaller quantity than those big slubs are 611 00:27:25,200 --> 00:27:27,240 Speaker 1: hallumi because they are massive when you order it as 612 00:27:27,240 --> 00:27:30,440 Speaker 1: a side, and rightly so, they're clustering, like five six dollars. 613 00:27:30,560 --> 00:27:33,439 Speaker 1: But it's just a calorie fat overload, so just be 614 00:27:33,480 --> 00:27:35,879 Speaker 1: aware of that. I think the other one is, like 615 00:27:35,960 --> 00:27:38,200 Speaker 1: you describe the bacon, I see a lot of bacon 616 00:27:38,240 --> 00:27:40,680 Speaker 1: going in on the weekend. Now it's a process meat. 617 00:27:40,800 --> 00:27:43,840 Speaker 1: It's not We're ideally not consuming too much process meat. 618 00:27:44,040 --> 00:27:46,640 Speaker 1: I don't dislike it as much as I dislike hallumi. 619 00:27:46,720 --> 00:27:49,040 Speaker 1: But again, as you describe land, if you're having avo 620 00:27:49,400 --> 00:27:53,040 Speaker 1: plus bacon plus halloumi, like, that's forty grams of fat. 621 00:27:53,160 --> 00:27:55,440 Speaker 1: So in terms of how much do we need, which 622 00:27:55,480 --> 00:27:58,200 Speaker 1: was the original question, the average small female will need 623 00:27:58,359 --> 00:28:01,840 Speaker 1: roughly sixty to eighty grams per day, but everyone's different. 624 00:28:01,880 --> 00:28:03,919 Speaker 1: The higher the energy requirements, the more that you'll be 625 00:28:03,920 --> 00:28:06,560 Speaker 1: able to burn and process. But the key thing for 626 00:28:06,640 --> 00:28:08,359 Speaker 1: all of us is that less than thirty percent of 627 00:28:08,400 --> 00:28:10,760 Speaker 1: that should be saturated fat, and that comes in at 628 00:28:10,760 --> 00:28:13,639 Speaker 1: twenty thirty grams max. Of saturated fat. Now, if you 629 00:28:13,680 --> 00:28:16,640 Speaker 1: consume some red meat, if you consume some dairy that's 630 00:28:16,680 --> 00:28:19,560 Speaker 1: basically saturated fat, and then if we add chocolate and cheese, 631 00:28:19,640 --> 00:28:22,560 Speaker 1: you're going way over. So certainly, any place that we 632 00:28:22,560 --> 00:28:25,040 Speaker 1: can cut it out with things like the extra haloomies 633 00:28:25,080 --> 00:28:27,320 Speaker 1: and things is a smart choice, particularly if your goal 634 00:28:27,400 --> 00:28:29,800 Speaker 1: is fat loss. But some other little ones that do 635 00:28:29,920 --> 00:28:33,000 Speaker 1: creep in the bacon's. One of them are certainly sausages. Now, 636 00:28:33,080 --> 00:28:35,480 Speaker 1: I love sausages like the rest of people, and I 637 00:28:35,560 --> 00:28:37,440 Speaker 1: used to consult to Peppercorn, which is one of the 638 00:28:37,520 --> 00:28:40,400 Speaker 1: leanest sausages on the market, and peppercorn sausages have less 639 00:28:40,440 --> 00:28:42,760 Speaker 1: than ten percent fat overall less I think they are 640 00:28:42,760 --> 00:28:46,080 Speaker 1: about three grams saturated, and there's a growing range I've noticed, 641 00:28:46,120 --> 00:28:48,959 Speaker 1: particularly of the chicken sausages in both coals and woolies 642 00:28:49,000 --> 00:28:51,560 Speaker 1: that come in less than ten percent fat. But most 643 00:28:51,640 --> 00:28:56,400 Speaker 1: sausages people buy, like the good old pork plain, beef ones, 644 00:28:56,480 --> 00:28:59,200 Speaker 1: chippoladas that you buy for kids barbecues, are about twenty 645 00:28:59,200 --> 00:29:01,400 Speaker 1: thirty percent fat. So if you're having a meal of 646 00:29:01,400 --> 00:29:03,640 Speaker 1: sausages once a week, which aren't the extra lean ones, 647 00:29:03,680 --> 00:29:06,600 Speaker 1: you will absolutely be getting a truck load and that'll 648 00:29:06,640 --> 00:29:09,080 Speaker 1: be coming in at probably ten grams per sausage and 649 00:29:09,120 --> 00:29:12,000 Speaker 1: the other products land. Oh my god, I hate chicken 650 00:29:12,080 --> 00:29:13,240 Speaker 1: thighs and chicken drumstick. 651 00:29:13,280 --> 00:29:14,600 Speaker 2: Ih so you can say chicken nugets. 652 00:29:14,480 --> 00:29:17,080 Speaker 1: Because they're so they're like twenty to thirty percent fat 653 00:29:17,120 --> 00:29:20,000 Speaker 1: and people think it's chicken. It's like massive amounts of 654 00:29:20,000 --> 00:29:22,800 Speaker 1: extra fat slipping in. So you're much better to buy 655 00:29:22,840 --> 00:29:25,520 Speaker 1: the tenderlins. You're much better to do the breast. You know, 656 00:29:25,560 --> 00:29:27,640 Speaker 1: it's not you can tea it's not chicken meat. You 657 00:29:27,680 --> 00:29:29,560 Speaker 1: can see how much fat and things. It's not the 658 00:29:29,600 --> 00:29:32,200 Speaker 1: same thing. So that's another easy way to strip out 659 00:29:32,200 --> 00:29:34,080 Speaker 1: a lot of extra fat that can slip into clients 660 00:29:34,120 --> 00:29:36,600 Speaker 1: diets each week. Just to really it really bumps you 661 00:29:36,680 --> 00:29:38,560 Speaker 1: up over that sixty eighty grams and that will be 662 00:29:38,600 --> 00:29:40,640 Speaker 1: where you won't be getting fat loss because your overall 663 00:29:40,680 --> 00:29:42,080 Speaker 1: fat intake will be too high. 664 00:29:42,760 --> 00:29:45,720 Speaker 2: Another big one for the weekend, things like big breakfasts. 665 00:29:45,720 --> 00:29:47,720 Speaker 2: You know, you've got the mini sausages, you've got the bacon, 666 00:29:47,760 --> 00:29:50,000 Speaker 2: you've got the hash browns. Often you know people will 667 00:29:50,000 --> 00:29:52,000 Speaker 2: then have a bit of like calumi or avocado with 668 00:29:52,040 --> 00:29:54,480 Speaker 2: that as well. The weekend barbecues are a big one. 669 00:29:54,520 --> 00:29:57,160 Speaker 2: Like you mentioned the sausages, there's steaks, there's lamb cutlets. 670 00:29:57,160 --> 00:29:59,320 Speaker 2: If it's on my fancy then we've got the sides 671 00:29:59,320 --> 00:30:01,520 Speaker 2: of like the potat tato baked, the potato salad, the 672 00:30:01,560 --> 00:30:04,600 Speaker 2: pasta salad often drowned in like mayonnaise. We've got garlic 673 00:30:04,680 --> 00:30:06,880 Speaker 2: bread on the side. Often before we even get to 674 00:30:06,880 --> 00:30:09,120 Speaker 2: the barbecue, there's the cheese platters with the chips and 675 00:30:09,160 --> 00:30:11,920 Speaker 2: the cheese and you know the jats crackers damn. So 676 00:30:12,000 --> 00:30:14,360 Speaker 2: it slips in a lot, particularly on the weekend. So 677 00:30:14,360 --> 00:30:17,040 Speaker 2: it's really important to know that if you are eating 678 00:30:17,080 --> 00:30:19,000 Speaker 2: out a little bit more, you've got to actively try 679 00:30:19,040 --> 00:30:22,400 Speaker 2: for those leaner choices or like we said, work towards 680 00:30:22,520 --> 00:30:24,880 Speaker 2: a better fat balance. So it's not all coming from 681 00:30:24,880 --> 00:30:27,280 Speaker 2: the saturated and the trans fats as well. But I 682 00:30:27,280 --> 00:30:29,960 Speaker 2: think the big ones, particularly you know, being budget friendly, 683 00:30:30,000 --> 00:30:31,479 Speaker 2: are some of the meats that a lot of us 684 00:30:31,480 --> 00:30:34,360 Speaker 2: are eating. Like you mentioned the bacon, the salami, the sausages, 685 00:30:34,400 --> 00:30:37,520 Speaker 2: the deli style meats, the more kind of affordable options, 686 00:30:37,680 --> 00:30:39,960 Speaker 2: but they're definitely not the leaner or the healthier options. 687 00:30:39,960 --> 00:30:41,920 Speaker 2: So it's really trying to get that balance right throughout 688 00:30:41,920 --> 00:30:44,240 Speaker 2: the week. But you mentioned for a small female, I 689 00:30:44,240 --> 00:30:46,479 Speaker 2: think you said about sixty to eighty grams. Typically, as 690 00:30:46,480 --> 00:30:48,400 Speaker 2: a rule of some I'll say to my clients, at 691 00:30:48,400 --> 00:30:51,200 Speaker 2: a minimum, you want one gram of fat per killer 692 00:30:51,280 --> 00:30:53,800 Speaker 2: gram as a general rule, at an absolute minimum, So 693 00:30:53,840 --> 00:30:56,600 Speaker 2: for female that weighs seventy killers, you'd want a minimum 694 00:30:56,640 --> 00:30:58,920 Speaker 2: of seventy grams of fat. If you weigh a hundred killos, 695 00:30:58,960 --> 00:31:00,800 Speaker 2: you'd want a minimum of a hundred grams of that 696 00:31:00,920 --> 00:31:03,560 Speaker 2: in per day. And that's not a minimum because what 697 00:31:03,600 --> 00:31:05,360 Speaker 2: you'll find is that if you don't, you're not getting 698 00:31:05,440 --> 00:31:07,960 Speaker 2: enough fat in through your diet. It starts to affects hormones, 699 00:31:08,000 --> 00:31:11,160 Speaker 2: it starts to as fix cellular processes, hair, skin, nails, 700 00:31:11,240 --> 00:31:13,640 Speaker 2: that sort of thing. So the body really does need 701 00:31:13,680 --> 00:31:16,400 Speaker 2: a minimum amount of fat, and we definitely want that 702 00:31:16,480 --> 00:31:18,640 Speaker 2: mix right. And most austrains aren't getting that mixed right. 703 00:31:18,680 --> 00:31:20,600 Speaker 2: They're getting too much of the bad stuff and not 704 00:31:20,760 --> 00:31:22,680 Speaker 2: enough of the good stuff. Or what I'm finding, SUSI 705 00:31:22,800 --> 00:31:25,120 Speaker 2: is my clients will go out and they'll smash the cheese, 706 00:31:25,200 --> 00:31:27,160 Speaker 2: letters A'll smash the alcohol. They'll happily go and have 707 00:31:27,200 --> 00:31:30,240 Speaker 2: a big breakfast, but they're fearing adding fat into the 708 00:31:30,240 --> 00:31:33,160 Speaker 2: weak like they fear using good quality extra version olive 709 00:31:33,160 --> 00:31:35,680 Speaker 2: all they're feeling having a handful of nuts for a snack. 710 00:31:35,880 --> 00:31:38,360 Speaker 2: They'll happily have their carbs like their popcorn, their fruit, 711 00:31:38,400 --> 00:31:41,040 Speaker 2: their crackers, but they're just so fearful of things like 712 00:31:41,160 --> 00:31:43,960 Speaker 2: nuts or using you know, some good quality avocado or 713 00:31:44,040 --> 00:31:46,160 Speaker 2: something on a salad because they just want to keep 714 00:31:46,200 --> 00:31:48,160 Speaker 2: it low carb and low calorie. But they go out 715 00:31:48,200 --> 00:31:50,280 Speaker 2: on the weekend and they're getting these huge, you know, 716 00:31:50,320 --> 00:31:52,560 Speaker 2: saturated fat bombs, like we've talked about from all the 717 00:31:52,600 --> 00:31:55,080 Speaker 2: meals that they're choosing. They're going to getting pizza and 718 00:31:55,120 --> 00:31:57,840 Speaker 2: pastas and cocktails, and they're happy to do that, yet 719 00:31:57,880 --> 00:32:01,680 Speaker 2: they fear the good quality stuffs. Getting that mixed runt 720 00:32:02,120 --> 00:32:05,120 Speaker 2: or it does long term promote more of that inflammatory 721 00:32:05,120 --> 00:32:07,880 Speaker 2: type pathway, which can lead to things like chronic and 722 00:32:07,920 --> 00:32:11,120 Speaker 2: autoimmune diseases long term as well. So definitely it's something 723 00:32:11,160 --> 00:32:12,960 Speaker 2: we want to focus on. So take a step back 724 00:32:12,960 --> 00:32:15,600 Speaker 2: and look at the overall quality of your diet where 725 00:32:15,640 --> 00:32:18,160 Speaker 2: these fats are coming in, and actively try to include 726 00:32:18,160 --> 00:32:21,000 Speaker 2: more good fats to buffer off some of those more 727 00:32:21,040 --> 00:32:23,560 Speaker 2: saturated and transpats we seem to pick up more so 728 00:32:23,680 --> 00:32:24,280 Speaker 2: on the weekend. 729 00:32:24,400 --> 00:32:26,320 Speaker 1: Yeah, I've thought of two more so mayonnaise. 730 00:32:26,440 --> 00:32:28,480 Speaker 2: Well that QB mayonnaise everyone left that. 731 00:32:28,560 --> 00:32:31,520 Speaker 1: Comes in all the time, like a tablespoon of mayonnaise. 732 00:32:31,560 --> 00:32:33,080 Speaker 1: I want to say, it's got like what eight to 733 00:32:33,160 --> 00:32:36,840 Speaker 1: twelve grams of fat per serve, Like it's massive. So 734 00:32:36,920 --> 00:32:39,240 Speaker 1: if you love mayo and I have clients to negotiate, 735 00:32:39,320 --> 00:32:41,080 Speaker 1: no problem. But you've got to cut the portion way 736 00:32:41,120 --> 00:32:42,760 Speaker 1: down and blend it with something else so you get 737 00:32:42,800 --> 00:32:45,520 Speaker 1: the flavor without the full load. Because so thick, it's 738 00:32:45,520 --> 00:32:48,160 Speaker 1: hard to get it thin anyway. So that's one. The 739 00:32:48,240 --> 00:32:51,240 Speaker 1: other one that you just mentioned to dips, Oh my god, 740 00:32:51,280 --> 00:32:54,240 Speaker 1: dips are just generally fat in a container, like unless 741 00:32:54,280 --> 00:32:57,720 Speaker 1: you're having like salsa or tazeki or like there's an 742 00:32:57,760 --> 00:33:01,040 Speaker 1: Egyptian beetroot one from Chris's which is really low. Most 743 00:33:01,080 --> 00:33:02,880 Speaker 1: of them are twenty thirty percent fat and they've just 744 00:33:02,920 --> 00:33:05,960 Speaker 1: got a vegetable oil or cheesy like cream cheese base. 745 00:33:06,400 --> 00:33:09,920 Speaker 1: So there's nothing healthy generally about dips. It's generally fat 746 00:33:09,960 --> 00:33:12,600 Speaker 1: in a container. And even hommers. You got to check 747 00:33:12,640 --> 00:33:15,720 Speaker 1: your brands, so some have got a higher proportion of chickpeas. 748 00:33:15,720 --> 00:33:17,240 Speaker 1: I think off the top of my head, the alinas 749 00:33:17,360 --> 00:33:20,680 Speaker 1: is quite good, the pilpel, but they're really those ones 750 00:33:20,720 --> 00:33:23,320 Speaker 1: are still high and fat overall. But all the others, 751 00:33:23,360 --> 00:33:26,160 Speaker 1: like the cream cheese based dip, the Philly kind of 752 00:33:26,520 --> 00:33:30,000 Speaker 1: French onion spinach. If you look, the first ingredients usually cream, 753 00:33:30,120 --> 00:33:32,560 Speaker 1: cheese or oil, so it's generally just fat and you're 754 00:33:32,600 --> 00:33:35,560 Speaker 1: just dipping away in fat. So there's just three areas 755 00:33:35,600 --> 00:33:39,120 Speaker 1: that perhaps are slipping in without realizing that they're just 756 00:33:39,440 --> 00:33:41,520 Speaker 1: most kind of pure fat going in. And it's really 757 00:33:41,560 --> 00:33:43,720 Speaker 1: important to be mindful of that and try and regulate 758 00:33:43,800 --> 00:33:47,240 Speaker 1: portions and or look for lighter options if you can. 759 00:33:47,640 --> 00:33:49,880 Speaker 1: And I don't want to ruin your Sunday breakfast too much, 760 00:33:49,920 --> 00:33:52,080 Speaker 1: but I'm telling your goats cheese alright ly, and it's 761 00:33:52,120 --> 00:33:54,480 Speaker 1: like less than twenty percent fat. You spread it much thinner, 762 00:33:54,560 --> 00:33:56,960 Speaker 1: you'll get all the flavor. I have to say, ditch 763 00:33:57,040 --> 00:33:57,640 Speaker 1: the HALLOOMI. 764 00:33:57,880 --> 00:33:59,840 Speaker 2: Well, I love boats, slamonn advocate for both, but we 765 00:34:00,040 --> 00:34:01,880 Speaker 2: really just want to drill home the take home message 766 00:34:01,920 --> 00:34:04,360 Speaker 2: here is not that fat as bad. We are absolutely 767 00:34:04,400 --> 00:34:07,400 Speaker 2: advocating for fat, but we're advocating for the right types 768 00:34:07,440 --> 00:34:09,920 Speaker 2: of fat, and sadly most Australias it is getting that 769 00:34:10,040 --> 00:34:12,880 Speaker 2: mixed wrong, So we're really advocating for fat. We're basically 770 00:34:12,960 --> 00:34:15,000 Speaker 2: we're pro fat. We like it, we just don't want 771 00:34:15,040 --> 00:34:16,560 Speaker 2: too much of it, and we definitely don't want it 772 00:34:16,600 --> 00:34:19,000 Speaker 2: coming from too many of the wrong sources. Balance is 773 00:34:19,000 --> 00:34:20,680 Speaker 2: absolutely key, all right. 774 00:34:21,200 --> 00:34:23,520 Speaker 1: So that brings us to standard the Nutrition Couch for 775 00:34:23,520 --> 00:34:25,480 Speaker 1: another Sunday. If you haven't done so, don't forget to 776 00:34:25,520 --> 00:34:27,319 Speaker 1: subscribe and tell your friends about us so we can 777 00:34:27,320 --> 00:34:29,879 Speaker 1: continue to grow. We're just about to launch, and we've 778 00:34:29,920 --> 00:34:31,440 Speaker 1: been saying it for a few weeks because some of 779 00:34:31,520 --> 00:34:33,799 Speaker 1: us are not doing our work land, but we are 780 00:34:33,800 --> 00:34:35,319 Speaker 1: going to commit to doing it today and have our 781 00:34:35,360 --> 00:34:38,240 Speaker 1: takeaway guide out to you in the next couple of weeks. 782 00:34:38,600 --> 00:34:40,719 Speaker 1: But if you're also interested in supermarket products, you can 783 00:34:40,719 --> 00:34:42,960 Speaker 1: find our supermarket guide for sale on our website, the 784 00:34:43,000 --> 00:34:45,640 Speaker 1: New Nutritioncouch dot com. And we will see you on 785 00:34:45,640 --> 00:34:47,480 Speaker 1: Wednesday for our regular product review. 786 00:35:00,120 --> 00:35:00,400 Speaker 2: East