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 --> 00:00:06,960 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 --> 00:00:13,239 Speaker 1: feeling tired, bloated and puffy. On today's episode of The 5 00:00:13,320 --> 00:00:15,960 Speaker 1: Nutrition Couch, we take a closer look at where extra 6 00:00:16,000 --> 00:00:18,759 Speaker 1: salt be sipping into your diet and how to keep 7 00:00:18,800 --> 00:00:20,079 Speaker 1: it much lower. 8 00:00:19,880 --> 00:00:21,239 Speaker 2: But still tastes good. Hi. 9 00:00:21,280 --> 00:00:23,720 Speaker 1: I'm Susie Burrell and I'm Leanne Wood and each week 10 00:00:23,760 --> 00:00:26,400 Speaker 1: we bring you The Nutrition Couch, the biwily podcast that 11 00:00:26,440 --> 00:00:28,159 Speaker 1: keeps you up to date on everything you need to 12 00:00:28,200 --> 00:00:28,640 Speaker 1: know in the. 13 00:00:28,560 --> 00:00:31,440 Speaker 2: World of nutrition, as well as all things salt. 14 00:00:31,600 --> 00:00:33,680 Speaker 1: Leanna are going to talk about a topic that will 15 00:00:33,720 --> 00:00:36,760 Speaker 1: be a big interest to many of our listeners, diet 16 00:00:36,840 --> 00:00:39,560 Speaker 1: and ovulation, and we share what the science shows about 17 00:00:39,600 --> 00:00:44,400 Speaker 1: improving your cycle and improving your fertility. And our listener question, Leanne, 18 00:00:44,440 --> 00:00:47,640 Speaker 1: has been spurred on by the number of clients of 19 00:00:47,680 --> 00:00:50,360 Speaker 1: mine who seem to have taken a liking to halluomi 20 00:00:50,920 --> 00:00:56,560 Speaker 1: and the question is about how much fat is too much? Now, Leanne, I. 21 00:00:56,520 --> 00:00:58,600 Speaker 2: Suspect you are a Halloomi lover. 22 00:00:58,800 --> 00:01:01,920 Speaker 3: Tell me absolutely. I also find it funny that for 23 00:01:01,920 --> 00:01:04,360 Speaker 3: some reason some of my US clients either haven't really 24 00:01:04,440 --> 00:01:06,280 Speaker 3: had it or it's not as readily available as what 25 00:01:06,319 --> 00:01:08,640 Speaker 3: it is in Australia. Like in the Australia brunch scene, 26 00:01:08,760 --> 00:01:10,800 Speaker 3: Hallumi is on every menu, like I've even said today, 27 00:01:10,800 --> 00:01:12,840 Speaker 3: But I won't go to a cafe that doesn't serve Hallumi. 28 00:01:13,640 --> 00:01:15,360 Speaker 3: I'm absolutely you know me, I'm a cheese girl at 29 00:01:15,360 --> 00:01:17,839 Speaker 3: heart and a Halluli lover at heart. But my goodness, 30 00:01:17,880 --> 00:01:19,720 Speaker 3: they give you big portions. And to be fair, some 31 00:01:19,760 --> 00:01:22,600 Speaker 3: cafes charged like seven eight dollars for a site of Hallumi, 32 00:01:22,720 --> 00:01:24,640 Speaker 3: so you know they've got to give you a decent amount. 33 00:01:24,680 --> 00:01:27,920 Speaker 3: 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 00:01:33,440 --> 00:01:35,119 Speaker 1: I go to a cafe that doesn't serve it, I'll 37 00:01:35,120 --> 00:01:37,480 Speaker 1: take it with me because I just love eggs with 38 00:01:37,520 --> 00:01:40,280 Speaker 1: goats cheese in particular. But the issue, of course with 39 00:01:40,360 --> 00:01:44,640 Speaker 1: Hallumi is such thick, big slices, and so I think 40 00:01:44,680 --> 00:01:47,600 Speaker 1: where our listeners here, actually how much fat is in there? 41 00:01:47,680 --> 00:01:50,280 Speaker 1: Perhaps they too may swap to goats cheese or feta 42 00:01:50,360 --> 00:01:52,320 Speaker 1: just for a little bit more portion control. But we 43 00:01:52,360 --> 00:01:54,200 Speaker 1: will come back to all things that are fabulous and 44 00:01:54,240 --> 00:01:56,960 Speaker 1: cheesy in a minute. But to start the end, I 45 00:01:57,000 --> 00:01:59,760 Speaker 1: wanted to talk about something that does come up in 46 00:01:59,760 --> 00:02:02,240 Speaker 1: our work, but it's not one of those buzz lines. 47 00:02:02,280 --> 00:02:04,480 Speaker 1: Like we hear a lot about diets and fat loss 48 00:02:04,520 --> 00:02:08,040 Speaker 1: and fasting and you know, reverse dieting and all those 49 00:02:08,120 --> 00:02:10,080 Speaker 1: kind of buzz terms that come up time and time again. 50 00:02:10,680 --> 00:02:12,720 Speaker 1: But I don't think we've spoken about salt for quite 51 00:02:12,760 --> 00:02:14,680 Speaker 1: some time. And salt is one of those things kind 52 00:02:14,680 --> 00:02:17,600 Speaker 1: of like fruit and vegetables, we sort of sometimes assume people. 53 00:02:17,400 --> 00:02:19,840 Speaker 2: Are aware of it. But the reason I wanted to. 54 00:02:19,720 --> 00:02:21,880 Speaker 1: Talk about it was that at times it can really 55 00:02:22,000 --> 00:02:24,680 Speaker 1: slippy in and I'll have instances with clients where they'll 56 00:02:24,720 --> 00:02:28,160 Speaker 1: be doing their weekly weight check or measurement check, and 57 00:02:28,200 --> 00:02:30,920 Speaker 1: they'll be really disappointed that even though they feel that 58 00:02:30,919 --> 00:02:33,239 Speaker 1: they've been on track with their diet and eating really well, 59 00:02:33,720 --> 00:02:35,799 Speaker 1: that suddenly the scales won't budge or it may even 60 00:02:35,880 --> 00:02:38,919 Speaker 1: shoot up. Inevitably, every single time, I'll say to them, 61 00:02:39,280 --> 00:02:41,440 Speaker 1: did you eat something salty the night before? And it's 62 00:02:41,480 --> 00:02:43,560 Speaker 1: not uncommon someone might have had dumplings, or they might 63 00:02:43,600 --> 00:02:46,040 Speaker 1: have even had sushi, or they might have had Mexican 64 00:02:46,600 --> 00:02:48,680 Speaker 1: and you know it can put a couple of kilos 65 00:02:48,680 --> 00:02:51,160 Speaker 1: of fluid on. So I thought, in terms of how 66 00:02:51,200 --> 00:02:53,560 Speaker 1: we feel in our tummy each day, how puffy our 67 00:02:53,600 --> 00:02:56,400 Speaker 1: skin looks, whether we're bloated, probably is worth having a 68 00:02:56,400 --> 00:02:58,360 Speaker 1: little bit of a chat about salt and food, where 69 00:02:58,400 --> 00:03:01,120 Speaker 1: it comes from, and how you can kind of avoid 70 00:03:01,120 --> 00:03:03,440 Speaker 1: what we would call the salt super bombs, particularly if 71 00:03:03,440 --> 00:03:05,200 Speaker 1: you're sensitive, because it is one of those things that 72 00:03:05,200 --> 00:03:08,200 Speaker 1: some people will be more sensitive to salt than others. Indeed, 73 00:03:08,240 --> 00:03:10,600 Speaker 1: when it comes to the relationship between blood pressure and salt, 74 00:03:10,680 --> 00:03:13,720 Speaker 1: some people are more sensitive. So blanket rules to eat 75 00:03:13,720 --> 00:03:15,880 Speaker 1: a lower salt diet for blood pressure. It doesn't really 76 00:03:15,880 --> 00:03:19,040 Speaker 1: always apply to people. Some people are more salt sensitive 77 00:03:19,120 --> 00:03:22,120 Speaker 1: than others, but certainly those who do have high blood pressure, 78 00:03:22,240 --> 00:03:25,280 Speaker 1: you would be particularly mindful about not having these particularly 79 00:03:25,360 --> 00:03:27,480 Speaker 1: high salt foods we're going to talk about. So theain, 80 00:03:27,560 --> 00:03:30,600 Speaker 1: we know that austrains consume close to ten grams of 81 00:03:30,639 --> 00:03:33,680 Speaker 1: salt per day, and our salt is sodium chloride, and 82 00:03:33,720 --> 00:03:36,960 Speaker 1: it's specifically the sodium amount we want to keep relatively low, 83 00:03:36,960 --> 00:03:38,800 Speaker 1: and we want that to be less than two thousand 84 00:03:38,880 --> 00:03:42,560 Speaker 1: milligrams per day. So when you're looking on food labels, 85 00:03:42,600 --> 00:03:46,040 Speaker 1: you'll see that it's the sodium that is actually listed, 86 00:03:46,480 --> 00:03:48,360 Speaker 1: and that is why there's a difference between how much 87 00:03:48,360 --> 00:03:50,720 Speaker 1: salt is in a food and then the actual sodium content. 88 00:03:50,840 --> 00:03:53,200 Speaker 1: So that nine point six grams talking about total salt, 89 00:03:53,520 --> 00:03:55,440 Speaker 1: and then the proportion of that is the sodium, and 90 00:03:55,440 --> 00:03:58,520 Speaker 1: we ideally want to be keeping that below about two 91 00:03:58,560 --> 00:04:01,360 Speaker 1: thousand per day, and go through your seat. There are 92 00:04:01,360 --> 00:04:03,600 Speaker 1: some foods that give you two thousand in a single serve, 93 00:04:03,640 --> 00:04:05,800 Speaker 1: and certainly if you've been to a Chinese restaurant or 94 00:04:05,840 --> 00:04:08,040 Speaker 1: any kind of Asian food, really you'll be going well 95 00:04:08,040 --> 00:04:10,840 Speaker 1: over that, I would say, just because of the concentration 96 00:04:10,960 --> 00:04:11,600 Speaker 1: of sauces. 97 00:04:11,680 --> 00:04:12,960 Speaker 3: And that's two thousand milligrams. 98 00:04:12,960 --> 00:04:14,160 Speaker 2: What did I say, two thousand gram but. 99 00:04:14,200 --> 00:04:16,520 Speaker 4: You just kept saying two thousand. Oh sorry, you said 100 00:04:16,560 --> 00:04:19,600 Speaker 4: ten grams. And the two thousand milligrams, yes, good pick out. 101 00:04:19,640 --> 00:04:21,680 Speaker 4: So that's nine point six grams of total salt. But 102 00:04:21,720 --> 00:04:24,400 Speaker 4: that weeds down to the amount of sodium, which is 103 00:04:24,400 --> 00:04:27,479 Speaker 4: two thousand milligrams or two grams of sodium itself. 104 00:04:27,560 --> 00:04:29,159 Speaker 2: In total, but basically the less. 105 00:04:29,040 --> 00:04:31,040 Speaker 1: The better, and some people maybe even be on a 106 00:04:31,080 --> 00:04:35,000 Speaker 1: limitation of less than fifteen hundred per day. Now, most 107 00:04:35,080 --> 00:04:37,520 Speaker 1: foods will contain some sodium. So for example, if you 108 00:04:37,560 --> 00:04:40,839 Speaker 1: look at bread, breakfast cereal, you'll have about three hundred 109 00:04:40,880 --> 00:04:43,760 Speaker 1: milligrams per serve, and that's probably a reference that I'll use. 110 00:04:43,800 --> 00:04:46,800 Speaker 1: That's a reasonable amount. Once it's getting up to about 111 00:04:46,839 --> 00:04:49,480 Speaker 1: six hundred milligrams per serve, it's getting to the higher side. 112 00:04:49,520 --> 00:04:51,560 Speaker 1: And then we have this group of foods which are 113 00:04:51,600 --> 00:04:55,200 Speaker 1: sort of heavily seasoned. So things like packet soups, sauces, 114 00:04:55,320 --> 00:04:58,800 Speaker 1: two minute noodles, process meat, or even things like wraps 115 00:04:58,839 --> 00:05:02,640 Speaker 1: actually can have upwards of one thousand milligrams per serve. 116 00:05:02,680 --> 00:05:04,240 Speaker 1: And that's where we start to get a little bit 117 00:05:04,839 --> 00:05:07,239 Speaker 1: edgy about it in terms of where it's coming from. 118 00:05:07,279 --> 00:05:09,760 Speaker 1: So according to some data, in terms of where people 119 00:05:09,800 --> 00:05:13,160 Speaker 1: are getting their sodium from in the diet, there's certainly 120 00:05:13,200 --> 00:05:16,080 Speaker 1: a handful of foods that stand out. So this is 121 00:05:16,120 --> 00:05:18,320 Speaker 1: some old data in Australia and it's going back over 122 00:05:18,360 --> 00:05:20,080 Speaker 1: ten years, but it won't have changed, if anything, it 123 00:05:20,080 --> 00:05:23,240 Speaker 1: will only have got worse. So where the highest amounts 124 00:05:23,279 --> 00:05:27,800 Speaker 1: per serve were coming in were potato chips, processed meat. 125 00:05:28,080 --> 00:05:33,080 Speaker 1: So we're talking sausages, we're talking meat pies, we're talking burstudo, ham, turkey, 126 00:05:33,120 --> 00:05:34,440 Speaker 1: anything in a packet. 127 00:05:34,360 --> 00:05:35,680 Speaker 3: The luncheon type deli meats. 128 00:05:35,680 --> 00:05:38,000 Speaker 1: There's a lot of things like sausage rolls, chicken nuggets 129 00:05:38,000 --> 00:05:40,479 Speaker 1: in terms of kids and them getting a taste for salt, 130 00:05:40,920 --> 00:05:44,240 Speaker 1: cheese and pizza, and then very close with the sauces 131 00:05:44,240 --> 00:05:46,600 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 particular the Asian sauces, like your hOistin 133 00:05:50,640 --> 00:05:53,800 Speaker 1: your soy sauce, you know a server of even low 134 00:05:53,920 --> 00:05:58,240 Speaker 1: sodium soy will have five hundred milligrams in a single serve, 135 00:05:58,279 --> 00:06:01,160 Speaker 1: which can be as little as one teaspoon. So if 136 00:06:01,200 --> 00:06:03,880 Speaker 1: you're thinking back to how many different sources you might 137 00:06:03,880 --> 00:06:06,039 Speaker 1: add to a sturfry. You might add some hOistin, you 138 00:06:06,080 --> 00:06:08,159 Speaker 1: might add some sweet chili, you might add some soy, 139 00:06:08,480 --> 00:06:10,360 Speaker 1: you can see straight away it just ends up being 140 00:06:10,360 --> 00:06:13,440 Speaker 1: a complete overload. And without a doubt, any kind of 141 00:06:13,520 --> 00:06:17,480 Speaker 1: fast food meal that includes burgers and fries will have 142 00:06:17,520 --> 00:06:21,159 Speaker 1: two three thousand milligrams per meal, which is potentially why 143 00:06:21,200 --> 00:06:23,480 Speaker 1: you wake up in the night thirsty, you're feeling bloated 144 00:06:23,520 --> 00:06:26,479 Speaker 1: the next day because when the high proportion of sodium 145 00:06:26,560 --> 00:06:29,719 Speaker 1: is around in the blood, it basically attracts water, so 146 00:06:29,760 --> 00:06:32,720 Speaker 1: it's retaining a fluid and hence explains why you are 147 00:06:32,720 --> 00:06:36,960 Speaker 1: getting the bloat. So it's just some very practical ways 148 00:06:37,279 --> 00:06:41,000 Speaker 1: to sort of cut as much as possible straight away. 149 00:06:41,240 --> 00:06:45,240 Speaker 1: I would only ever use one type of sauce if possible, 150 00:06:45,279 --> 00:06:48,000 Speaker 1: in any kind of mixed dish. So for example, if 151 00:06:48,000 --> 00:06:50,039 Speaker 1: you're making a stir fry, I would try and edge 152 00:06:50,040 --> 00:06:53,760 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 00:06:56,720 --> 00:06:59,479 Speaker 1: stick to one. And if you can find a salt 155 00:06:59,520 --> 00:07:01,920 Speaker 1: reduce forvariety, and there are quite a few salt reduced 156 00:07:01,960 --> 00:07:04,600 Speaker 1: varieties of soy sauce, that is a very smart thing 157 00:07:04,640 --> 00:07:07,719 Speaker 1: to swap to. And even something like a plain chili 158 00:07:07,800 --> 00:07:10,280 Speaker 1: is actually really really quite low, so there's definitely some 159 00:07:10,360 --> 00:07:13,560 Speaker 1: low choices as well. I think with wraps, I've got 160 00:07:13,560 --> 00:07:15,320 Speaker 1: a lot of rap fans out there, and don't get 161 00:07:15,360 --> 00:07:17,600 Speaker 1: me wrong, they can be a very practical solution to 162 00:07:17,680 --> 00:07:20,120 Speaker 1: quick and easy meals on the go, particularly when you're 163 00:07:20,160 --> 00:07:23,880 Speaker 1: choosing for whole grain varieties, but some of the raps 164 00:07:23,960 --> 00:07:26,720 Speaker 1: land it's actually those large ones. Large white ones can 165 00:07:26,760 --> 00:07:29,280 Speaker 1: have up to eight hundred milligrams of sodium, which is 166 00:07:29,360 --> 00:07:32,800 Speaker 1: just way too high for a bread based product. So 167 00:07:32,800 --> 00:07:35,640 Speaker 1: you're looking for three four hundred milligrams max. So certainly 168 00:07:35,720 --> 00:07:37,560 Speaker 1: check that label out. And there's a lot of wraps 169 00:07:37,560 --> 00:07:39,800 Speaker 1: that are very very high, and then if you imagine 170 00:07:39,800 --> 00:07:42,320 Speaker 1: adding ham or smoke salmon to it, it can really blow out, 171 00:07:42,360 --> 00:07:47,120 Speaker 1: so be mindful of that. Definitely, any kind of processed meat, ham, turkey. 172 00:07:47,160 --> 00:07:50,600 Speaker 1: If you can get actually the breast meat, whether it's turkey, breast, chicken, 173 00:07:50,680 --> 00:07:53,040 Speaker 1: breast that you've cooked yourself, that's going to be a 174 00:07:53,120 --> 00:07:56,239 Speaker 1: much better swap. Two minute noodles is a snack food, 175 00:07:56,280 --> 00:08:00,480 Speaker 1: particularly for young teenagers. That little sachet of sea has 176 00:08:00,480 --> 00:08:03,600 Speaker 1: got more than your entire recommended daily intake of sodium. 177 00:08:03,720 --> 00:08:05,760 Speaker 1: So if you can use the noodles as a base 178 00:08:05,840 --> 00:08:08,360 Speaker 1: and not add the sachet, that's a really smart swap, 179 00:08:08,640 --> 00:08:11,120 Speaker 1: as is a plain noodle like a hoykin, which doesn't 180 00:08:11,160 --> 00:08:14,520 Speaker 1: have any actual sodium with it, and in general lean 181 00:08:14,640 --> 00:08:17,560 Speaker 1: the tin soups, So those kind of pots and tins 182 00:08:17,560 --> 00:08:19,640 Speaker 1: among the highest. They have sort of upwards of eight 183 00:08:19,760 --> 00:08:23,080 Speaker 1: hundred milligrams per serve, whereas a number of the pouches 184 00:08:23,120 --> 00:08:26,240 Speaker 1: are much lower, particularly when they've got that tetra kind 185 00:08:26,240 --> 00:08:28,200 Speaker 1: of seal on them, and they can be much lower. 186 00:08:28,200 --> 00:08:30,280 Speaker 1: Sort of less than six hundred milligrams per serve for 187 00:08:30,320 --> 00:08:32,520 Speaker 1: a soup's pretty good, because, let's be honest, a soup 188 00:08:32,559 --> 00:08:35,240 Speaker 1: that doesn't have any sodium tends to be pretty harsh 189 00:08:35,240 --> 00:08:37,480 Speaker 1: on the palate. And then the other thing, And I'll 190 00:08:37,520 --> 00:08:38,840 Speaker 1: come to you at a second land with your best 191 00:08:38,880 --> 00:08:42,760 Speaker 1: salt swaps without just completely hogging the mic today. The 192 00:08:42,800 --> 00:08:44,840 Speaker 1: other thing I wanted everyone just to keep in mind 193 00:08:45,000 --> 00:08:48,920 Speaker 1: is that because the way sodium works in the body 194 00:08:49,320 --> 00:08:52,679 Speaker 1: is potassium is a buffer. So if you do have 195 00:08:52,760 --> 00:08:54,959 Speaker 1: that liking for sodium and salt, you don't have any 196 00:08:55,000 --> 00:08:57,680 Speaker 1: blood pressure issues. You do like to season your food, 197 00:08:57,760 --> 00:09:00,360 Speaker 1: you do like it with a bit of flavor, Sure 198 00:09:00,480 --> 00:09:05,400 Speaker 1: choose salt reduced varieties of save pisada, tomato paste, soy sauce, 199 00:09:05,480 --> 00:09:07,679 Speaker 1: where you can steer clear of your process meets like 200 00:09:07,720 --> 00:09:10,800 Speaker 1: your bacon and your preshudo, which are huge amounts in 201 00:09:10,880 --> 00:09:13,719 Speaker 1: those but the more fresh fruits and vegetables you can 202 00:09:13,760 --> 00:09:16,240 Speaker 1: consume those seven to ten serves as recommended on a 203 00:09:16,280 --> 00:09:19,880 Speaker 1: Mediterranean diet, that will help to buffer that sodium and 204 00:09:19,920 --> 00:09:23,560 Speaker 1: help to reduce fluid retention. So that's another good rational 205 00:09:23,679 --> 00:09:26,920 Speaker 1: for increasing your greens, green type juices, munching on some 206 00:09:27,040 --> 00:09:29,960 Speaker 1: celery cucumber that will to a certain extent help to 207 00:09:30,040 --> 00:09:33,440 Speaker 1: buffer the effects of higher sodium meals, so you don't 208 00:09:33,520 --> 00:09:35,720 Speaker 1: just have all the fluid keeping on board and nothing 209 00:09:35,760 --> 00:09:36,480 Speaker 1: to wash it out. 210 00:09:36,760 --> 00:09:38,800 Speaker 3: Yeah, definitely, And I think that you make a good 211 00:09:38,800 --> 00:09:40,880 Speaker 3: point because I'm not really with my clients. You know, 212 00:09:41,040 --> 00:09:42,840 Speaker 3: most of them are younger active, they don't really have 213 00:09:42,880 --> 00:09:46,600 Speaker 3: issues with blood pleasure or cholesterol or sort of diseases, 214 00:09:46,600 --> 00:09:48,199 Speaker 3: all that sort of things, so I'm not really overly 215 00:09:48,240 --> 00:09:50,959 Speaker 3: concerned with my client salt recommendations. But having said that, 216 00:09:51,280 --> 00:09:53,400 Speaker 3: you're on my clients USA, they're eating two, three, four 217 00:09:53,440 --> 00:09:55,720 Speaker 3: times the amount of vegetables and what the standard austrain 218 00:09:55,880 --> 00:09:57,640 Speaker 3: is eating. So I think if you have an overall 219 00:09:57,679 --> 00:10:00,400 Speaker 3: good quality diet, you've got tons of fresh fruit edges. 220 00:10:00,640 --> 00:10:03,240 Speaker 3: Like you said, with that edition of the potassium in there, 221 00:10:03,320 --> 00:10:05,360 Speaker 3: it is helping to buffer some of that salt as well, 222 00:10:05,360 --> 00:10:07,320 Speaker 3: and if you're doing a lot of activity, he's sweating 223 00:10:07,360 --> 00:10:09,280 Speaker 3: some of that. So some added salt in the diet 224 00:10:09,400 --> 00:10:11,360 Speaker 3: is perfectly okay. But I think a lot of us 225 00:10:11,400 --> 00:10:13,360 Speaker 3: are just getting it from the wrong sources. So it's 226 00:10:13,400 --> 00:10:15,920 Speaker 3: really that process sauce. I gets the biscuits and the 227 00:10:15,920 --> 00:10:18,360 Speaker 3: crackers and the chips and the tons of bread and 228 00:10:18,400 --> 00:10:20,280 Speaker 3: wraps and that sort of thing. Or luck you mentioned 229 00:10:20,320 --> 00:10:23,000 Speaker 3: the two minute noodles or the one of those really 230 00:10:23,040 --> 00:10:26,760 Speaker 3: want people love the magoring type noodles, those type of ones. 231 00:10:27,000 --> 00:10:28,560 Speaker 3: So a lot of that process food. 232 00:10:28,400 --> 00:10:31,280 Speaker 1: And the little bowls and the you add the water. 233 00:10:31,120 --> 00:10:33,240 Speaker 3: Too, yeah, and ram and that sort of thing. And 234 00:10:33,600 --> 00:10:35,240 Speaker 3: I have a funny story, actually we had time. It 235 00:10:35,360 --> 00:10:37,600 Speaker 3: was last night or the night before. I think I 236 00:10:37,679 --> 00:10:39,520 Speaker 3: got a couple of different stir friers to share a 237 00:10:39,559 --> 00:10:42,160 Speaker 3: curry and a noodle dish, and that night I remember 238 00:10:42,200 --> 00:10:43,840 Speaker 3: taking a glass of water with me to bed, which 239 00:10:43,840 --> 00:10:45,720 Speaker 3: I don't normally do because I'm pregnant and I hate 240 00:10:45,720 --> 00:10:47,440 Speaker 3: waking up to pee during the night. I hate that. 241 00:10:47,760 --> 00:10:49,120 Speaker 3: And I actually had to get up twice during the 242 00:10:49,200 --> 00:10:50,680 Speaker 3: night to pee because I had to drink so much 243 00:10:50,760 --> 00:10:53,200 Speaker 3: water because I felt so parched before I went to bed, 244 00:10:53,440 --> 00:10:55,240 Speaker 3: and then the next morning we went out, so I'm like, 245 00:10:55,440 --> 00:10:57,079 Speaker 3: and I put my wedding rings on, and I actually 246 00:10:57,120 --> 00:11:00,280 Speaker 3: couldn't get my wedding band on either, so I was like, ugh, 247 00:11:00,480 --> 00:11:02,360 Speaker 3: and out of curiosity, I jumped on the scale and 248 00:11:02,400 --> 00:11:04,880 Speaker 3: I was up eight hundred grams, which you know is 249 00:11:04,920 --> 00:11:06,920 Speaker 3: not because I just had a huge meal or anything 250 00:11:06,960 --> 00:11:09,480 Speaker 3: like that. It's really just to do with the higher carbon, 251 00:11:09,559 --> 00:11:12,520 Speaker 3: high salt intake. So if you are someone who's regularly 252 00:11:12,640 --> 00:11:14,880 Speaker 3: checking their weight on the scale, like Susie mentioned at 253 00:11:14,880 --> 00:11:17,439 Speaker 3: the start, just be aware that eating app can often 254 00:11:17,480 --> 00:11:20,520 Speaker 3: be higher carbon, higher salt, which can make your body 255 00:11:20,559 --> 00:11:23,360 Speaker 3: basically retain a little bit more water, which causes the 256 00:11:23,400 --> 00:11:26,040 Speaker 3: scale to go up. It's not necessarily fat gain, it's 257 00:11:26,040 --> 00:11:28,800 Speaker 3: just your body's retaining a little bit more. So I 258 00:11:28,840 --> 00:11:30,600 Speaker 3: think it all comes back to sort of a healthy, 259 00:11:30,640 --> 00:11:33,080 Speaker 3: balanced lifestyle. But as much as we can to reduce 260 00:11:33,120 --> 00:11:36,040 Speaker 3: a lot of the overly process or ultra process and 261 00:11:36,080 --> 00:11:37,920 Speaker 3: a lot of the packet foods as well, the better, 262 00:11:38,000 --> 00:11:40,679 Speaker 3: and using things like curbs and spices to flavor your 263 00:11:40,720 --> 00:11:44,120 Speaker 3: meals versus adding in too many bottled sauces and condiments. 264 00:11:44,160 --> 00:11:46,439 Speaker 3: Like Susie said, even doing smart things like using a 265 00:11:46,520 --> 00:11:49,680 Speaker 3: jarrup tomato pisada instead of using a jarreb say spaghetti 266 00:11:49,679 --> 00:11:52,600 Speaker 3: bolonaise sauce itself, because you're still getting that nice flavor, 267 00:11:52,600 --> 00:11:55,120 Speaker 3: but it's significantly less salt to that as well, and 268 00:11:55,160 --> 00:11:57,920 Speaker 3: being very careful with babies under one. I remember when 269 00:11:57,920 --> 00:12:00,520 Speaker 3: Mia was just learning to each must have been maybe six, seven, 270 00:12:00,559 --> 00:12:02,000 Speaker 3: eight months. They gave us some of those like baby 271 00:12:02,120 --> 00:12:04,079 Speaker 3: rice crackers, and David tried someone. He was like, this 272 00:12:04,240 --> 00:12:06,240 Speaker 3: tastes like grab. I was like, because they're not salted, 273 00:12:06,240 --> 00:12:08,920 Speaker 3: They're not flavored. Babies shouldn't have salt. Little toddlers and 274 00:12:08,920 --> 00:12:11,080 Speaker 3: little kis shouldn't really either, but they can get away 275 00:12:11,080 --> 00:12:13,240 Speaker 3: with a tiny bit more. But babies it should be 276 00:12:13,320 --> 00:12:16,200 Speaker 3: basically like nothing. Their little kidneys just can't handle it. 277 00:12:16,280 --> 00:12:18,720 Speaker 3: So being very aware when you're first teaching your kids 278 00:12:18,720 --> 00:12:21,000 Speaker 3: to eat, or you know, starting solids, make sure that 279 00:12:21,040 --> 00:12:23,800 Speaker 3: the salt is basically non existent. Reading the labels is 280 00:12:23,880 --> 00:12:26,360 Speaker 3: really really important if you are giving kids foods from 281 00:12:26,400 --> 00:12:27,200 Speaker 3: packets as well. 282 00:12:27,280 --> 00:12:29,120 Speaker 1: True and as a reference, if you are looking at 283 00:12:29,120 --> 00:12:31,720 Speaker 1: those tiny labels, put your glasses on at the supermarket, 284 00:12:32,000 --> 00:12:36,120 Speaker 1: but anything over eight hundred even six hundred milligrams per 285 00:12:36,280 --> 00:12:38,839 Speaker 1: serve is not insignificant. You've only got two thousand a 286 00:12:38,880 --> 00:12:41,760 Speaker 1: day to play with, so you know anything sort of 287 00:12:42,080 --> 00:12:44,680 Speaker 1: I like about three hundred per serve is my reference point, 288 00:12:44,720 --> 00:12:46,920 Speaker 1: and particularly with soups, if you can get a sort 289 00:12:46,920 --> 00:12:49,160 Speaker 1: of six eight hundred, but once it's over a thousand, 290 00:12:49,240 --> 00:12:50,960 Speaker 1: that's a food you really want to be mindful that 291 00:12:50,960 --> 00:12:53,760 Speaker 1: that's extremely high in salt and probably best avoided for 292 00:12:53,760 --> 00:12:56,640 Speaker 1: those who do have considerable issues with blood pressure. 293 00:12:56,720 --> 00:12:59,760 Speaker 3: Alrighty, and then we are going to our next segment, SUSI, 294 00:12:59,760 --> 00:13:01,720 Speaker 3: which we thought was very interesting, and I will handle 295 00:13:01,760 --> 00:13:03,240 Speaker 3: it over to you in a second, because I mightst 296 00:13:03,240 --> 00:13:05,040 Speaker 3: say you're far more across this and I am at 297 00:13:05,080 --> 00:13:07,600 Speaker 3: the moment. But you found a really interesting study online. 298 00:13:07,600 --> 00:13:09,559 Speaker 3: So that was published in the Journal of Nutrients. It's 299 00:13:09,559 --> 00:13:12,120 Speaker 3: a new one, so April twenty twenty two, and it's 300 00:13:12,160 --> 00:13:15,400 Speaker 3: called The Influence of diet on Ovulation Disorders in Women. 301 00:13:15,440 --> 00:13:18,679 Speaker 3: It's a narrative review and it basically goes through some 302 00:13:18,760 --> 00:13:22,200 Speaker 3: of the I guess influences that nutrition and lifestyle factors 303 00:13:22,240 --> 00:13:24,480 Speaker 3: may have on ovulation. So the article sort of starts 304 00:13:24,520 --> 00:13:27,319 Speaker 3: off by saying that female infertility is actually quite common, 305 00:13:27,360 --> 00:13:30,600 Speaker 3: but it's basically due to in large part ovulation disorders, 306 00:13:30,640 --> 00:13:34,400 Speaker 3: and the most common one is pcos SO polycystic ovarian syndrome, 307 00:13:34,600 --> 00:13:37,120 Speaker 3: and that's actually one of the most common endocrind disorders 308 00:13:37,160 --> 00:13:40,640 Speaker 3: that affect women of reproductive ages. The article also talks 309 00:13:40,679 --> 00:13:44,920 Speaker 3: about other sort of ovulation related infertility factors, including things 310 00:13:44,960 --> 00:13:49,360 Speaker 3: like stress, smoking, cigarettes, age, substance abuse, and also physical 311 00:13:49,360 --> 00:13:53,319 Speaker 3: activity as well, but also diet, and interestingly enough, the 312 00:13:53,440 --> 00:13:56,080 Speaker 3: article actually called out the Mediterranean diet for being a 313 00:13:56,120 --> 00:14:00,320 Speaker 3: beneficial addition to ovulation as well and other things in 314 00:14:00,360 --> 00:14:02,959 Speaker 3: the article that they found played a really positive influence 315 00:14:03,000 --> 00:14:07,199 Speaker 3: and population where carbohydrates in particular having a low GI 316 00:14:07,440 --> 00:14:10,320 Speaker 3: so basically the rate at which the energy is absorbed 317 00:14:10,320 --> 00:14:12,760 Speaker 3: and released by the body is lower compared to sort 318 00:14:12,800 --> 00:14:16,439 Speaker 3: of higher GI products. Focusing on plant protein was really helpful. 319 00:14:16,440 --> 00:14:18,720 Speaker 3: And we're not talking about zuzi, the type of plant 320 00:14:18,720 --> 00:14:22,440 Speaker 3: protein that's like the vegan fake sausage meat. We're talking 321 00:14:22,480 --> 00:14:25,240 Speaker 3: about you know, our beans, our legumes, our tofu, those 322 00:14:25,280 --> 00:14:28,960 Speaker 3: wonderful more whole food sources of plant protein. Getting your 323 00:14:29,000 --> 00:14:31,920 Speaker 3: fat mix right, So going towards the unsaturated so the 324 00:14:32,000 --> 00:14:35,400 Speaker 3: money and the polyunsupturated fatty acids, also focusing on things 325 00:14:35,480 --> 00:14:39,000 Speaker 3: like folic acid, vitamin d ion and antioxidants as well. 326 00:14:39,040 --> 00:14:42,000 Speaker 3: So just having a well rounded, good quality diet I 327 00:14:42,040 --> 00:14:44,360 Speaker 3: think was really important. But you had some more specific 328 00:14:44,400 --> 00:14:46,120 Speaker 3: things and even a little case study that you wanted 329 00:14:46,120 --> 00:14:47,720 Speaker 3: to share with our listeners today, didn't you. 330 00:14:48,000 --> 00:14:49,720 Speaker 1: I know that a lot of our listeners are going 331 00:14:49,720 --> 00:14:52,160 Speaker 1: through a fertility journey and it can be really challenging, 332 00:14:52,160 --> 00:14:53,760 Speaker 1: and of course one of the first things many of 333 00:14:53,800 --> 00:14:55,320 Speaker 1: us are keen to do is have a look at 334 00:14:55,320 --> 00:14:57,560 Speaker 1: our diet, particularly if you've got a history of pcos 335 00:14:57,560 --> 00:15:00,240 Speaker 1: and inshore and resistance. But even if not, you know, 336 00:15:00,280 --> 00:15:03,040 Speaker 1: if you've had any history of low body weight disordered eating, 337 00:15:03,480 --> 00:15:06,040 Speaker 1: perhaps you're following a gluten free diet or actually true 338 00:15:06,120 --> 00:15:09,240 Speaker 1: siliac because that can have really pronounced effects. One for 339 00:15:09,280 --> 00:15:13,480 Speaker 1: the pituitary gland to have been vulnerable to severe calorie 340 00:15:13,480 --> 00:15:17,640 Speaker 1: restriction at times, but then secondary perhaps eliminating food groups 341 00:15:17,640 --> 00:15:20,200 Speaker 1: for a range of different reasons, that does have a 342 00:15:20,240 --> 00:15:23,040 Speaker 1: profound effect on our nutrient intake. So I thought the 343 00:15:23,120 --> 00:15:26,720 Speaker 1: two key areas that stand out to me when it 344 00:15:26,720 --> 00:15:29,040 Speaker 1: comes to eating for fertility and indeedly there are some 345 00:15:29,080 --> 00:15:32,320 Speaker 1: expert dieticians who specialize in this field. The dietologist it 346 00:15:32,400 --> 00:15:34,160 Speaker 1: is an expert in this field. She's got a podcast, 347 00:15:34,200 --> 00:15:35,800 Speaker 1: so it would encourage you to also listen to that. 348 00:15:35,840 --> 00:15:38,280 Speaker 1: And I know you've had several experts on this area 349 00:15:38,320 --> 00:15:41,560 Speaker 1: on Lily and Warld Nutrition podcast as well. Have you 350 00:15:41,560 --> 00:15:44,000 Speaker 1: done ovulation before or just fertility. 351 00:15:43,680 --> 00:15:45,920 Speaker 3: Just on fertility in general. Yeah, it's a great chat to. 352 00:15:45,880 --> 00:15:47,520 Speaker 1: Have a listen to that. You can get that from 353 00:15:47,520 --> 00:15:49,920 Speaker 1: iTunes as well. But in terms of a couple of things, 354 00:15:49,960 --> 00:15:52,120 Speaker 1: just to be considering if this is your journey and 355 00:15:52,160 --> 00:15:55,000 Speaker 1: you're struggling with a cycle or regaining your cycle, even 356 00:15:55,000 --> 00:15:58,640 Speaker 1: if you've already conceived and struggling again. The first thing 357 00:15:58,880 --> 00:16:01,080 Speaker 1: that comes to mind is what I would caral and 358 00:16:01,120 --> 00:16:04,000 Speaker 1: we've discussed it before, chronic calorie deprivation, but it may 359 00:16:04,040 --> 00:16:06,080 Speaker 1: even be more specific to that. So for a number 360 00:16:06,120 --> 00:16:10,520 Speaker 1: of reasons, people may be restricting their carbohydrate intake or 361 00:16:10,880 --> 00:16:13,560 Speaker 1: secondary to say, following a diet for ciliate disease or 362 00:16:13,560 --> 00:16:16,520 Speaker 1: a gluten free diet, even not being aware that their 363 00:16:16,520 --> 00:16:19,760 Speaker 1: intake of whole grains and carbohydrates is considerably lower than 364 00:16:19,760 --> 00:16:21,680 Speaker 1: it normally would be. So if you're someone who in 365 00:16:21,720 --> 00:16:24,280 Speaker 1: the morning has an omelet for breakfast, or a protein 366 00:16:24,320 --> 00:16:26,720 Speaker 1: shake or even some yoga and maybe just a small 367 00:16:26,760 --> 00:16:29,200 Speaker 1: amount of a gluten free cereal, and then you have 368 00:16:29,360 --> 00:16:33,320 Speaker 1: a traditional salad for lunch or even sushi, and then 369 00:16:33,440 --> 00:16:35,880 Speaker 1: you come for dinner and have protein and vegetables, because 370 00:16:35,920 --> 00:16:39,560 Speaker 1: that is a gluten free diet. If you count the 371 00:16:39,640 --> 00:16:43,240 Speaker 1: number of whole grain serves or carbohydrate serves, it's quite low. 372 00:16:43,760 --> 00:16:45,960 Speaker 1: And what we know about the pituitary gland or even 373 00:16:46,000 --> 00:16:50,600 Speaker 1: the ability to conceive or ovulation is highly affected by 374 00:16:50,680 --> 00:16:54,280 Speaker 1: calorie availability and also fat balance, which will come to 375 00:16:54,320 --> 00:16:56,640 Speaker 1: in a minute, So it really is worth checking to 376 00:16:56,680 --> 00:16:59,720 Speaker 1: make sure that you're consuming enough carbohydrate and enough whole 377 00:16:59,720 --> 00:17:05,680 Speaker 1: grain content to support and nourish the glands, the hormones, 378 00:17:05,720 --> 00:17:09,040 Speaker 1: and the cycles, because if the body is perceiving calorie 379 00:17:09,040 --> 00:17:12,280 Speaker 1: deprivation even though your nutrition is ticked, that is a 380 00:17:12,320 --> 00:17:14,320 Speaker 1: factor that we do need to take into account. So 381 00:17:14,359 --> 00:17:16,600 Speaker 1: I think indirectly for people avoiding gluten that can be 382 00:17:16,720 --> 00:17:19,240 Speaker 1: a pertinent issue and just making sure that you are 383 00:17:19,280 --> 00:17:22,560 Speaker 1: consuming an amount of carbohydrate. So if I graft that 384 00:17:22,640 --> 00:17:25,200 Speaker 1: dietly and in terms of how much carbohydrate that could 385 00:17:25,200 --> 00:17:27,320 Speaker 1: be as low as twenty to thirty percent, which is 386 00:17:27,359 --> 00:17:31,560 Speaker 1: about half what's recommended for I guess healthy active people, 387 00:17:31,960 --> 00:17:34,440 Speaker 1: and even for my instain resistance or PCOS, I'd want 388 00:17:34,440 --> 00:17:36,959 Speaker 1: it to be at least forty kind of percent. So 389 00:17:37,000 --> 00:17:38,639 Speaker 1: you can see that it can get right down to 390 00:17:38,680 --> 00:17:42,320 Speaker 1: twenty thirty percent. And if that quality of carbohydrates not there, 391 00:17:42,320 --> 00:17:45,760 Speaker 1: you're not getting whole grains from brown rice or you know, 392 00:17:45,880 --> 00:17:49,399 Speaker 1: various oats, you know, good quality carbohydrates. Again, you're not 393 00:17:49,440 --> 00:17:52,679 Speaker 1: ticking the box on those key nutrients that can be linked. 394 00:17:52,680 --> 00:17:55,800 Speaker 1: So it's certainly worth paying attention to your carbohydrate intake overall. 395 00:17:56,240 --> 00:17:59,119 Speaker 1: And if your preference is not to have grain based carbohydrate, 396 00:17:59,160 --> 00:17:59,959 Speaker 1: there's other options. 397 00:18:00,080 --> 00:18:00,639 Speaker 3: As you mentioned. 398 00:18:00,680 --> 00:18:02,280 Speaker 1: You can go for legumes, you can use you at 399 00:18:02,320 --> 00:18:06,040 Speaker 1: amamae beans, you can use your fruit, you'll hold your vegetables, 400 00:18:06,080 --> 00:18:08,720 Speaker 1: your potato and a jacket sweet potato corn. There are 401 00:18:08,760 --> 00:18:11,440 Speaker 1: many sources of carbohydrate that don't have to be rice 402 00:18:11,480 --> 00:18:14,480 Speaker 1: and pasta, but nutritionally you do need to be ticking 403 00:18:14,480 --> 00:18:17,399 Speaker 1: the box on those for energy availability and also a 404 00:18:17,480 --> 00:18:19,520 Speaker 1: number of nutrients to make sure that you're not giving 405 00:18:19,560 --> 00:18:23,760 Speaker 1: the body a perceived starvation, which can indirectly affect petruitary 406 00:18:23,760 --> 00:18:26,320 Speaker 1: gland and ov litory cycles. So that's the first thing. 407 00:18:26,960 --> 00:18:29,199 Speaker 1: The second thing to look at is your fat. Now 408 00:18:29,240 --> 00:18:30,719 Speaker 1: we're going to talk about fat in a minute at 409 00:18:30,760 --> 00:18:35,000 Speaker 1: a broader level, but if you consider for optimal what 410 00:18:35,080 --> 00:18:37,560 Speaker 1: we know from the science in terms of eating for fertility, 411 00:18:38,119 --> 00:18:41,720 Speaker 1: it's about having a very high proportion even beyond thirty, 412 00:18:41,760 --> 00:18:45,600 Speaker 1: even up to forty percent of a good quality fat diet. 413 00:18:45,680 --> 00:18:47,960 Speaker 1: So when we talk about good fats, we're talking about avocado, 414 00:18:48,000 --> 00:18:50,600 Speaker 1: we're talking about oily fish like our salmon, we're talking 415 00:18:50,600 --> 00:18:53,800 Speaker 1: about nuts, we're talking about seeds, and in my experience 416 00:18:53,840 --> 00:18:57,200 Speaker 1: of working with clients and even myself leanne Unless you're 417 00:18:57,280 --> 00:19:00,240 Speaker 1: proactively eating oily fish and having a serve of nuts 418 00:19:00,280 --> 00:19:03,080 Speaker 1: and seeds per day, you won't be reaching those targets 419 00:19:03,160 --> 00:19:05,280 Speaker 1: at all. But what we do is we get plenty 420 00:19:05,280 --> 00:19:07,640 Speaker 1: of fat from the wrong saurces. So we all love 421 00:19:07,680 --> 00:19:10,560 Speaker 1: our cheese, we all love our dairy, we love our meat, 422 00:19:10,640 --> 00:19:12,639 Speaker 1: we love our chocolate, we love our chips, So they 423 00:19:12,720 --> 00:19:15,680 Speaker 1: get all that sort of proportion of poor quality fat, 424 00:19:16,080 --> 00:19:18,560 Speaker 1: but we're failing to get the good quality fat without 425 00:19:18,600 --> 00:19:21,400 Speaker 1: those key foods So for those listening who perhaps are 426 00:19:21,880 --> 00:19:24,400 Speaker 1: wanting to restore ovulation, you want to be getting three 427 00:19:24,440 --> 00:19:27,639 Speaker 1: to four serves of good fat every single day. So 428 00:19:27,680 --> 00:19:30,200 Speaker 1: that's one or two tablespoons of extra virgin olive oil. 429 00:19:30,600 --> 00:19:34,080 Speaker 1: That's avocado caught over an avocado, a serve of nuts 430 00:19:34,119 --> 00:19:36,640 Speaker 1: and seeds about a tablespoon worth at a minimum. So 431 00:19:36,680 --> 00:19:40,680 Speaker 1: I'm talking you know, almonds, walnuts, papeters, even trail mix. 432 00:19:40,680 --> 00:19:42,680 Speaker 1: We're going to review trail mix in one of our episodes, 433 00:19:42,800 --> 00:19:45,440 Speaker 1: or have done recently. So it's about getting that mix 434 00:19:45,480 --> 00:19:47,840 Speaker 1: of nuts and seeds and oily fish. 435 00:19:47,880 --> 00:19:49,360 Speaker 2: And the reason we bang on about. 436 00:19:49,160 --> 00:19:52,840 Speaker 1: Salmon, and admittedly I'm an ambassador for tassol, but salmon 437 00:19:52,880 --> 00:19:55,320 Speaker 1: is one of the richest natural sources of amiga three fat. 438 00:19:55,400 --> 00:19:57,800 Speaker 1: Sardines is another great one. You don't get a lot 439 00:19:57,800 --> 00:20:02,040 Speaker 1: from tin tuna. Unfortunately, tuna is low fat. So that salmon, 440 00:20:02,080 --> 00:20:03,880 Speaker 1: if you like it, getting that in at least every 441 00:20:03,880 --> 00:20:07,600 Speaker 1: second day, or sardines if you like it, absolutely crucial 442 00:20:07,640 --> 00:20:11,480 Speaker 1: because natural anti inflammatories very closely linked to hormone production 443 00:20:11,560 --> 00:20:13,359 Speaker 1: in the body. It's making sure you're not in a 444 00:20:13,359 --> 00:20:17,000 Speaker 1: calorie deficit and it will not contribute excessively to weight gain. 445 00:20:17,320 --> 00:20:19,720 Speaker 1: It's only when we eat the bad fats, the saturated fats, 446 00:20:19,720 --> 00:20:22,200 Speaker 1: which are more likely to be stored. The good fats 447 00:20:22,200 --> 00:20:24,439 Speaker 1: have a much more functional role in the body and 448 00:20:24,640 --> 00:20:28,200 Speaker 1: very very important when it comes to contributing to fertility 449 00:20:28,280 --> 00:20:29,440 Speaker 1: and oblituary cycles. 450 00:20:29,920 --> 00:20:32,119 Speaker 3: Absolutely and diet matters. And just before we jumped on 451 00:20:32,160 --> 00:20:34,919 Speaker 3: the potty, we were talking about a couple of clients 452 00:20:34,920 --> 00:20:36,640 Speaker 3: of ours and even friends of ours who have had 453 00:20:36,760 --> 00:20:40,399 Speaker 3: children and now sort of struggling to have a second 454 00:20:40,480 --> 00:20:44,000 Speaker 3: child because of basically, potentially the diet. It's not up 455 00:20:44,000 --> 00:20:46,119 Speaker 3: to all potentially it's something else as well, but a 456 00:20:46,119 --> 00:20:47,840 Speaker 3: lot of people are just struggling to actually get their 457 00:20:47,880 --> 00:20:51,480 Speaker 3: period back post baby, and whether or not they're actually breastfeeding. 458 00:20:51,520 --> 00:20:53,280 Speaker 3: I've got a friend now and she's going on a 459 00:20:53,359 --> 00:20:55,040 Speaker 3: year and a half. She weaned it, you know, just 460 00:20:55,080 --> 00:20:56,960 Speaker 3: before twelve months, and it's still been six months and 461 00:20:57,000 --> 00:20:59,960 Speaker 3: that period hasn't come back yet. So I think nutrition quality. 462 00:21:00,000 --> 00:21:02,240 Speaker 3: We always look at the diet and the lifestyle first, 463 00:21:02,480 --> 00:21:06,000 Speaker 3: particularly make sure you're not over exercising, making sure you're 464 00:21:06,000 --> 00:21:08,800 Speaker 3: doing things to manage your stress on a daily basis 465 00:21:08,800 --> 00:21:11,359 Speaker 3: as well. And as you mentioned, Susi that diet is 466 00:21:11,400 --> 00:21:13,960 Speaker 3: so critical, So I'll just summarize and bring us up 467 00:21:14,000 --> 00:21:15,960 Speaker 3: to speed with what this sort of article, because it 468 00:21:16,000 --> 00:21:18,679 Speaker 3: was a really great one for ovulation and fertility. Again, 469 00:21:18,880 --> 00:21:22,760 Speaker 3: what we think positively influences ovulation, so it's good quality 470 00:21:22,800 --> 00:21:26,520 Speaker 3: whole grain carbohydrates with a focus on low GI carbohydrates, 471 00:21:26,680 --> 00:21:29,840 Speaker 3: focusing on plant protein, the right types of fat, and 472 00:21:29,880 --> 00:21:33,080 Speaker 3: our key nutrients such as folic acid, vitamin D, iron 473 00:21:33,119 --> 00:21:36,160 Speaker 3: and also antioxidants. And if you're looking towards a structure 474 00:21:36,240 --> 00:21:39,560 Speaker 3: or a style of diet that's very beneficial, definitely look 475 00:21:39,640 --> 00:21:41,879 Speaker 3: up the Mediterranean diet, and as Susi mentioned, I've had 476 00:21:41,880 --> 00:21:44,800 Speaker 3: a couple of episodes talking about the Mediterranean diet and 477 00:21:44,880 --> 00:21:47,159 Speaker 3: also what good quality fats are as well on the 478 00:21:47,240 --> 00:21:50,159 Speaker 3: leand Ward Nutrition podcast. Now on the flip side of that, 479 00:21:50,480 --> 00:21:54,560 Speaker 3: things that appear to negatively influence ovulation and fertility include 480 00:21:54,640 --> 00:21:57,560 Speaker 3: four types of carbohydrates, in particular those with a high 481 00:21:57,560 --> 00:22:01,920 Speaker 3: glycemic index, large amounts of more proteins, the wrong types 482 00:22:01,960 --> 00:22:04,840 Speaker 3: of fats so are saturated and are trans fats, and 483 00:22:04,880 --> 00:22:08,359 Speaker 3: more of that Western style process nutrition model. So really 484 00:22:08,400 --> 00:22:11,160 Speaker 3: moving away from what most of us are doing more 485 00:22:11,200 --> 00:22:14,840 Speaker 3: towards a whole food, plant focused sort of diet as well, 486 00:22:15,000 --> 00:22:17,320 Speaker 3: are really the key things this article rounds up. So 487 00:22:17,359 --> 00:22:19,760 Speaker 3: it sounds like basic healthy eating, But what we know 488 00:22:20,040 --> 00:22:22,400 Speaker 3: is is that sixty to seventy percent of adults aren't 489 00:22:22,400 --> 00:22:23,120 Speaker 3: getting this right. 490 00:22:23,400 --> 00:22:25,359 Speaker 1: No, well, most people don't get the whole grains. I 491 00:22:25,359 --> 00:22:27,920 Speaker 1: think it's like three out of ten as strains get 492 00:22:27,920 --> 00:22:31,400 Speaker 1: their recommended daily intake of whole grains. I would say anecdotally, 493 00:22:31,720 --> 00:22:34,840 Speaker 1: very few people get their AMEGA three recommended daily in 494 00:22:34,840 --> 00:22:37,360 Speaker 1: take unless they're people who are eating salmon really regularly, 495 00:22:37,359 --> 00:22:38,600 Speaker 1: and that can even be tin salmon. 496 00:22:38,680 --> 00:22:39,480 Speaker 2: It's a really rich. 497 00:22:39,359 --> 00:22:42,919 Speaker 1: Sauce as well, and quite affordable. And certainly nuts and seeds. 498 00:22:43,080 --> 00:22:45,080 Speaker 1: I find that people are either nuts and seeds eaters, 499 00:22:45,080 --> 00:22:46,879 Speaker 1: and they might have a daily nutbar, or they might 500 00:22:46,920 --> 00:22:49,080 Speaker 1: use a granola that's got a really beautiful mix of 501 00:22:49,119 --> 00:22:51,960 Speaker 1: good fats. But a lot of people don't. Often we're grabbing, 502 00:22:52,040 --> 00:22:54,119 Speaker 1: you know, toasting things on the go, which is always 503 00:22:54,200 --> 00:22:57,199 Speaker 1: sour dough, so no whole grain, picking up lunches, and 504 00:22:57,200 --> 00:23:00,480 Speaker 1: they're always even if it's salad so healthy, it's often 505 00:23:00,480 --> 00:23:03,600 Speaker 1: got high saturated fat dressings. They're not using extravergin olive oil, 506 00:23:03,600 --> 00:23:06,399 Speaker 1: and they're certainly not getting any whole grain carbohydrate. And 507 00:23:06,440 --> 00:23:08,560 Speaker 1: then dinner, we're trying to be good, you know, and 508 00:23:08,760 --> 00:23:11,320 Speaker 1: we're having protein and veggies, but again we're not necessarily 509 00:23:11,320 --> 00:23:14,120 Speaker 1: getting that range of nutrients and in particular the good 510 00:23:14,119 --> 00:23:17,240 Speaker 1: fats or the good quality carbohydrates. So they're really things 511 00:23:17,240 --> 00:23:19,760 Speaker 1: to concentrate on, particularly if you have had a history 512 00:23:19,800 --> 00:23:23,520 Speaker 1: of disordered eating, or actively restrict carbohydrates, whether it's for 513 00:23:23,520 --> 00:23:26,560 Speaker 1: weight control or whether it's because you're avoiding gluten. Just 514 00:23:26,640 --> 00:23:28,480 Speaker 1: keep a little eye on that, because yeah, even though 515 00:23:28,520 --> 00:23:30,480 Speaker 1: you might sort of think on the surface you're eating 516 00:23:30,480 --> 00:23:32,639 Speaker 1: pretty well, there's often things that we can do and 517 00:23:32,720 --> 00:23:35,600 Speaker 1: adding in which can be hugely beneficial, particularly when it 518 00:23:35,600 --> 00:23:38,199 Speaker 1: comes to fertility. And I think just talking about your 519 00:23:38,240 --> 00:23:40,720 Speaker 1: friend and people that I know, I think some of 520 00:23:40,760 --> 00:23:43,080 Speaker 1: the issue with mum's second time round is that they're 521 00:23:43,119 --> 00:23:47,439 Speaker 1: often still breastfeeding depleted from a first pregnancy, exhausted, and 522 00:23:47,480 --> 00:23:50,400 Speaker 1: often don't have time to prepare balanced meals for themselves. 523 00:23:50,400 --> 00:23:52,760 Speaker 1: They're more worried about what they're toddler's having, so you 524 00:23:52,800 --> 00:23:55,520 Speaker 1: can see how their own nutrition falls by the wayside 525 00:23:55,520 --> 00:23:58,359 Speaker 1: when they're basically in survival mode that first five years 526 00:23:58,400 --> 00:24:01,000 Speaker 1: of life with some more children. Certainly not a judgment 527 00:24:01,000 --> 00:24:04,200 Speaker 1: from Meann and I. It's just a permission to really 528 00:24:04,200 --> 00:24:06,400 Speaker 1: take a look at your own nutrition if that's something 529 00:24:06,400 --> 00:24:08,359 Speaker 1: that you're working on and want to be keeping as 530 00:24:08,400 --> 00:24:10,480 Speaker 1: healthy and fit and get your period back end or 531 00:24:10,480 --> 00:24:11,160 Speaker 1: conceive again. 532 00:24:11,400 --> 00:24:12,879 Speaker 3: And we'll definitely just give a shout out to our 533 00:24:12,880 --> 00:24:15,840 Speaker 3: colleagues as well, working with a credit to practicing dietitian 534 00:24:15,920 --> 00:24:19,520 Speaker 3: particularly somebody who focuses in this fertility and ovulation area 535 00:24:19,640 --> 00:24:21,760 Speaker 3: is so key. So you know, there's some big events 536 00:24:21,760 --> 00:24:24,680 Speaker 3: coming up, Susie. There's Easter, there's Mother's Day, hopefully someone 537 00:24:24,720 --> 00:24:26,960 Speaker 3: will have a birthday during the year, then there's Christmas. 538 00:24:27,119 --> 00:24:29,439 Speaker 3: Ask for that as part of a gift. Often people say, well, 539 00:24:29,480 --> 00:24:30,960 Speaker 3: what would you like for Mother's Day? Or what would 540 00:24:30,960 --> 00:24:33,360 Speaker 3: you David always ask me and rather than those things, 541 00:24:33,359 --> 00:24:34,840 Speaker 3: we think, oh, you know, they can get buy us 542 00:24:34,880 --> 00:24:37,560 Speaker 3: a perfume, they can buy us a gift utter or something. 543 00:24:37,680 --> 00:24:40,800 Speaker 3: Take it into your control and really make twenty twenty 544 00:24:40,800 --> 00:24:42,360 Speaker 3: three of the year that you focus on your health 545 00:24:42,400 --> 00:24:44,560 Speaker 3: and ask for a consult with a dietitian or ask 546 00:24:44,640 --> 00:24:46,359 Speaker 3: you know for your loved ones to put some money 547 00:24:46,400 --> 00:24:48,919 Speaker 3: together so you can go and access some great quality 548 00:24:48,920 --> 00:24:50,880 Speaker 3: healthcare because that's going to better fit you and your 549 00:24:50,920 --> 00:24:53,120 Speaker 3: family better, because you can't pour for an empty cup. 550 00:24:53,280 --> 00:24:55,280 Speaker 3: And I find that most mums like you said, Susie's 551 00:24:55,320 --> 00:24:57,320 Speaker 3: not a judgment for us. We know we're all knee 552 00:24:57,320 --> 00:24:59,000 Speaker 3: deep and Up'm going through it at the moment. It's 553 00:24:59,040 --> 00:25:01,560 Speaker 3: it's exhausting, but you can't pour from an empty cups. 554 00:25:01,560 --> 00:25:03,520 Speaker 3: If you don't take care of yourself, you can't really 555 00:25:03,600 --> 00:25:05,960 Speaker 3: long term take care of your family as well. So 556 00:25:06,040 --> 00:25:08,399 Speaker 3: make twenty twenty three about you and the year that 557 00:25:08,400 --> 00:25:10,919 Speaker 3: we actually go and see a professional rather than result 558 00:25:11,000 --> 00:25:13,240 Speaker 3: 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 00:25:16,840 --> 00:25:21,360 Speaker 1: it was triggered by Hallumi Leanne because Hallumi is very 561 00:25:21,359 --> 00:25:25,320 Speaker 1: popular on the Saturday and Sunday food diaries that come through. 562 00:25:25,920 --> 00:25:27,120 Speaker 1: And I just had a little bit of a chuckle 563 00:25:27,160 --> 00:25:30,080 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 00:25:33,680 --> 00:25:36,840 Speaker 1: so high fat, like a serve of Halluomi whine. It 566 00:25:36,840 --> 00:25:39,919 Speaker 1: can be massive. So you think about a block of 567 00:25:40,000 --> 00:25:42,480 Speaker 1: sort of Hallumi cheese, which is about one hundred grams, 568 00:25:42,600 --> 00:25:46,720 Speaker 1: So you would have to make that into about six serves, 569 00:25:46,800 --> 00:25:48,280 Speaker 1: so that that would come in as sort of less 570 00:25:48,280 --> 00:25:50,840 Speaker 1: than twenty grams, because Hellumi's about twenty five percent. 571 00:25:50,680 --> 00:25:52,760 Speaker 3: Just standard hellum is even one eighty Like, you're being 572 00:25:52,880 --> 00:25:54,560 Speaker 3: very generous at one hundred grams. I guess that a 573 00:25:54,560 --> 00:25:56,840 Speaker 3: block of Hallumi, I'm sure is one sixty one eighty grams. 574 00:25:56,880 --> 00:25:57,760 Speaker 2: You reckon it's one eighty. 575 00:25:58,000 --> 00:26:01,600 Speaker 1: Yeah, So most getting in a cafe are thirty to 576 00:26:01,600 --> 00:26:04,520 Speaker 1: fifty grams. Now, that is at least ten to fifteen 577 00:26:04,520 --> 00:26:07,600 Speaker 1: grams of fat in one hit, and it's all saturated. 578 00:26:07,600 --> 00:26:09,680 Speaker 1: There's no good fat in halluomi. So I just thought 579 00:26:09,720 --> 00:26:11,560 Speaker 1: it lent itself to a bit of a discussion about 580 00:26:11,600 --> 00:26:13,960 Speaker 1: the foods that are patful of fat. Now, Lean and 581 00:26:14,000 --> 00:26:16,760 Speaker 1: I are certainly not anti fat. If anything, fat can 582 00:26:16,800 --> 00:26:19,639 Speaker 1: be very saty eating. Certainly, if I'm seeing food that 583 00:26:19,680 --> 00:26:22,440 Speaker 1: doesn't have any good quality dressing or some seeds or 584 00:26:22,520 --> 00:26:24,439 Speaker 1: nuts at it, I'm concerned because I do want that 585 00:26:24,480 --> 00:26:25,360 Speaker 1: full factor. 586 00:26:25,080 --> 00:26:25,840 Speaker 2: Of good fat. 587 00:26:26,040 --> 00:26:28,720 Speaker 1: But as I mentioned, what we choose to have, particularly 588 00:26:28,720 --> 00:26:31,040 Speaker 1: on the weekends, tends to be the bad fats and 589 00:26:31,080 --> 00:26:33,119 Speaker 1: Hallumi was one that comes all the time, and you 590 00:26:33,160 --> 00:26:35,639 Speaker 1: made a good point that when people are ordering hallumi 591 00:26:35,640 --> 00:26:37,480 Speaker 1: at the cafe, it's often part of what did you 592 00:26:37,480 --> 00:26:39,120 Speaker 1: describe avotoast with. 593 00:26:39,600 --> 00:26:41,639 Speaker 3: Like the avotoast with the you know, the good drizzle 594 00:26:41,640 --> 00:26:43,359 Speaker 3: of extraversion olive oil and all the dooker and the 595 00:26:43,440 --> 00:26:45,680 Speaker 3: nuts on top, and then people often get a side 596 00:26:45,680 --> 00:26:48,600 Speaker 3: of bacon and fat. Or I had a client deal 597 00:26:48,640 --> 00:26:50,159 Speaker 3: itdate and you said, oh, the corn fitters looked so 598 00:26:50,240 --> 00:26:52,200 Speaker 3: good on the menu. Can I have that with bacon 599 00:26:52,280 --> 00:26:54,960 Speaker 3: or hallumi for protein? And I was like, who, how 600 00:26:54,960 --> 00:26:56,120 Speaker 3: many snacks you have for the week? 601 00:26:56,359 --> 00:26:56,600 Speaker 2: Food? 602 00:26:56,880 --> 00:26:59,080 Speaker 3: Now it's quite an energy bomb when you really think 603 00:26:59,119 --> 00:27:01,760 Speaker 3: about it, Like these by themselves are big enough, and 604 00:27:01,800 --> 00:27:04,080 Speaker 3: then we're adding big serves of bacon and hallumi to 605 00:27:04,119 --> 00:27:05,200 Speaker 3: the side of them as well. 606 00:27:05,480 --> 00:27:08,600 Speaker 1: So cheese is not a protein. Everyone thinks cheese is 607 00:27:08,640 --> 00:27:11,120 Speaker 1: a protein. Now it does contain protein, but proportionally it's 608 00:27:11,119 --> 00:27:13,560 Speaker 1: got more fat. So when I'm modeling diets, I don't 609 00:27:13,600 --> 00:27:15,600 Speaker 1: count cheese as a protein. I count it as a fat. 610 00:27:15,600 --> 00:27:17,960 Speaker 1: And that's more the case with hallumi, which is massive. 611 00:27:18,280 --> 00:27:20,159 Speaker 1: So I would argue you're much better to go for 612 00:27:20,200 --> 00:27:22,320 Speaker 1: the fetah or the goats cheese that you can spread 613 00:27:22,400 --> 00:27:25,159 Speaker 1: in a much smaller quantity than those big slabs are 614 00:27:25,160 --> 00:27:27,199 Speaker 1: hallumi because they are massive when you order it as 615 00:27:27,200 --> 00:27:30,440 Speaker 1: a side, and rightly so, they're costing like five six dollars. 616 00:27:30,520 --> 00:27:33,399 Speaker 1: But it's just a calorie fat overload, so just be 617 00:27:33,480 --> 00:27:35,879 Speaker 1: aware of that. I think the other one is, like 618 00:27:35,920 --> 00:27:38,159 Speaker 1: you describe the bacon, I see a lot of bacon 619 00:27:38,200 --> 00:27:40,640 Speaker 1: going in on the weekend. Now it's a process meat. 620 00:27:40,760 --> 00:27:43,800 Speaker 1: It's not We're ideally not consuming too much process meat. 621 00:27:44,040 --> 00:27:46,640 Speaker 1: I don't dislike it as much as I dislike hallumi. 622 00:27:46,720 --> 00:27:49,000 Speaker 1: But again, as you describe land, if you're having avo 623 00:27:49,400 --> 00:27:53,040 Speaker 1: plus bacon plus halloumi, like, that's forty grams of fat. 624 00:27:53,119 --> 00:27:55,360 Speaker 1: So in terms of how much do we need, which 625 00:27:55,440 --> 00:27:58,200 Speaker 1: was the original question, the average small female will need 626 00:27:58,320 --> 00:28:01,800 Speaker 1: roughly sixty to eighty grams per day, but everyone's different. 627 00:28:01,840 --> 00:28:03,879 Speaker 1: The higher the energy requirements, the more that you'll be 628 00:28:03,920 --> 00:28:06,560 Speaker 1: able to burn and process. But the key thing for 629 00:28:06,600 --> 00:28:08,359 Speaker 1: all of us is that less than thirty percent of 630 00:28:08,359 --> 00:28:10,719 Speaker 1: that should be saturated fat, and that comes in at 631 00:28:10,720 --> 00:28:13,600 Speaker 1: twenty thirty grams max. Of saturated fat. Now, if you 632 00:28:13,640 --> 00:28:16,640 Speaker 1: consume some red meat, if you consume some dairy that's 633 00:28:16,680 --> 00:28:19,600 Speaker 1: basically saturated fat, and then if we add chocolate and cheese, 634 00:28:19,640 --> 00:28:22,520 Speaker 1: you're going way over. So certainly, any place that we 635 00:28:22,560 --> 00:28:25,040 Speaker 1: can cut it out with things like the extra haloomies 636 00:28:25,040 --> 00:28:27,280 Speaker 1: and things is a smart choice, particularly if your goal 637 00:28:27,359 --> 00:28:29,840 Speaker 1: is fat loss. But some other little ones that do 638 00:28:29,880 --> 00:28:33,000 Speaker 1: creep in the bacon's. One of them are certainly sausages. Now, 639 00:28:33,040 --> 00:28:35,480 Speaker 1: I love sausages like the rest of people, and I 640 00:28:35,560 --> 00:28:37,399 Speaker 1: used to consult to Peppercorn, which is one of the 641 00:28:37,520 --> 00:28:40,360 Speaker 1: leanest sausages on the market, and peppercorn sausages have less 642 00:28:40,400 --> 00:28:42,960 Speaker 1: than ten percent fat overall less I think they're about 643 00:28:43,000 --> 00:28:46,080 Speaker 1: three grams saturated, and there's a growing range I've noticed, 644 00:28:46,080 --> 00:28:48,960 Speaker 1: particularly of the chicken sausages in both coals and woolies 645 00:28:48,960 --> 00:28:51,560 Speaker 1: that come in less than ten percent fat. But most 646 00:28:51,600 --> 00:28:56,360 Speaker 1: sausages people buy, like the good old pork plain, beef ones, 647 00:28:56,440 --> 00:28:59,160 Speaker 1: chippolatas that you buy for kids barbecues, are about twenty 648 00:28:59,200 --> 00:29:01,360 Speaker 1: thirty percent fat. So if you're having a meal of 649 00:29:01,360 --> 00:29:03,640 Speaker 1: sausages once a week, which aren't the extra lean ones, 650 00:29:03,640 --> 00:29:06,640 Speaker 1: you will absolutely be getting a truckload and that'll be 651 00:29:06,720 --> 00:29:09,200 Speaker 1: coming in at probably ten grams per sausage and the 652 00:29:09,280 --> 00:29:12,400 Speaker 1: other products land. Oh my god, I hate chicken thighs 653 00:29:12,400 --> 00:29:13,040 Speaker 1: and chicken drums. 654 00:29:13,040 --> 00:29:14,680 Speaker 3: Teach I though you can say chicken nugets. 655 00:29:14,480 --> 00:29:17,080 Speaker 1: Because they're so they're like twenty to thirty percent fat 656 00:29:17,120 --> 00:29:19,960 Speaker 1: and people think it's chicken. It's like massive amounts of 657 00:29:20,000 --> 00:29:22,800 Speaker 1: extra fat slipping in. So you're much better to buy 658 00:29:22,800 --> 00:29:24,840 Speaker 1: the tender loins. You're much better to do the breast. 659 00:29:25,320 --> 00:29:27,520 Speaker 1: You know it's not you can teae it's not chicken meat. 660 00:29:27,560 --> 00:29:29,400 Speaker 1: You can see how much fat and things. It's not 661 00:29:29,480 --> 00:29:31,960 Speaker 1: the same thing. So that's another easy way to strip 662 00:29:32,040 --> 00:29:33,760 Speaker 1: out a lot of extra fat that can slip into 663 00:29:33,760 --> 00:29:36,480 Speaker 1: clients diets each week. Just to really it really bumps 664 00:29:36,480 --> 00:29:38,480 Speaker 1: you up over that sixty eighty grams and that will 665 00:29:38,480 --> 00:29:40,320 Speaker 1: be where you won't be getting fat loss because your 666 00:29:40,360 --> 00:29:42,040 Speaker 1: overall fat intake will be too high. 667 00:29:42,720 --> 00:29:45,680 Speaker 3: Another big one for the weekend, things like big breakfasts. 668 00:29:45,680 --> 00:29:47,680 Speaker 3: You know, you've got the mini sausages, you've got the bacon, 669 00:29:47,720 --> 00:29:49,959 Speaker 3: you've got the hash browns. Often you know people will 670 00:29:50,000 --> 00:29:51,960 Speaker 3: then have a bit of like calume or avocado with 671 00:29:52,040 --> 00:29:54,480 Speaker 3: that as well. The weekend barbecues are a big one. 672 00:29:54,480 --> 00:29:57,120 Speaker 3: Like you mentioned the sausages, there's steaks, ares, lamb cutlets. 673 00:29:57,120 --> 00:29:58,920 Speaker 3: If you're it's on my fancy, then we've got the 674 00:29:59,000 --> 00:30:01,360 Speaker 3: sides of like the potato aato bake, the potato salad, 675 00:30:01,400 --> 00:30:04,240 Speaker 3: the passa salad often drowned in like mayonnaise. We've got 676 00:30:04,240 --> 00:30:06,719 Speaker 3: garlic bread on the side. Often before we even get 677 00:30:06,760 --> 00:30:09,040 Speaker 3: to the barbecue, there's the cheese platters with the chips 678 00:30:09,040 --> 00:30:11,920 Speaker 3: and the cheese and you know, the jats crackers. So 679 00:30:12,000 --> 00:30:14,320 Speaker 3: it slips in a lot, particularly on the weekend. So 680 00:30:14,360 --> 00:30:17,000 Speaker 3: it's really important to know that if you are eating 681 00:30:17,040 --> 00:30:18,960 Speaker 3: out a little bit more, you've got to actively try 682 00:30:19,000 --> 00:30:22,400 Speaker 3: for those leaner choices or like we said, work towards 683 00:30:22,480 --> 00:30:24,840 Speaker 3: a better fat balance. So it's not all coming from 684 00:30:24,880 --> 00:30:27,240 Speaker 3: the saturated and the trans fats as well, but I 685 00:30:27,240 --> 00:30:29,960 Speaker 3: think the big ones, particularly you know, being budget friendly, 686 00:30:29,960 --> 00:30:31,440 Speaker 3: are some of the meats that a lot of us 687 00:30:31,480 --> 00:30:34,360 Speaker 3: are eating. Like you mentioned the bacon, the salami, the sausages, 688 00:30:34,400 --> 00:30:37,520 Speaker 3: the deli style meats, the more kind of affordable options, 689 00:30:37,640 --> 00:30:39,920 Speaker 3: but they're definitely not the leaner or the healthier options. 690 00:30:39,920 --> 00:30:41,880 Speaker 3: So it's really trying to get that balance right throughout 691 00:30:41,920 --> 00:30:44,200 Speaker 3: the week. But you mentioned for a small female I 692 00:30:44,200 --> 00:30:46,440 Speaker 3: think you said about sixty to eighty grams. Typically, as 693 00:30:46,480 --> 00:30:48,360 Speaker 3: a rule of some I'll say to my clients, at 694 00:30:48,400 --> 00:30:51,200 Speaker 3: a minimum, you want one gram of fat per kilo 695 00:30:51,240 --> 00:30:53,800 Speaker 3: gram as a general rule, at an absolute minimum, So 696 00:30:53,840 --> 00:30:56,160 Speaker 3: for a female that weighs seventy killers, you'd want a 697 00:30:56,200 --> 00:30:58,240 Speaker 3: minimum of seventy grams of fat. If you weigh one 698 00:30:58,280 --> 00:31:00,680 Speaker 3: hundred killers, you'd want a minimum of a undergrams of 699 00:31:00,720 --> 00:31:03,440 Speaker 3: that in per day. And that's not a minimum because 700 00:31:03,440 --> 00:31:05,040 Speaker 3: what you'll find is that if you don't, you're not 701 00:31:05,040 --> 00:31:07,080 Speaker 3: getting enough fat in through your diet. It starts to 702 00:31:07,120 --> 00:31:11,160 Speaker 3: affects hormones, it starts with a fix cellular processes, hair, skin, nails, 703 00:31:11,200 --> 00:31:13,640 Speaker 3: that sort of thing. So the body really does need 704 00:31:13,640 --> 00:31:16,360 Speaker 3: a minimum amount of fat, and we definitely want that 705 00:31:16,440 --> 00:31:18,640 Speaker 3: mix right. And most austrains aren't getting that mixed right. 706 00:31:18,640 --> 00:31:20,560 Speaker 3: They're getting too much of the bad stuff and not 707 00:31:20,720 --> 00:31:22,680 Speaker 3: enough of the good stuff. Or what I'm finding SUSI 708 00:31:22,760 --> 00:31:25,120 Speaker 3: is my clients will go out and they'll smash the cheese, 709 00:31:25,160 --> 00:31:27,160 Speaker 3: letters I'll smash the alcohol. They'll happily go and have 710 00:31:27,200 --> 00:31:30,200 Speaker 3: a big breakfast, but they're fearing adding fat into the 711 00:31:30,240 --> 00:31:33,160 Speaker 3: weak like they fear using good quality extra version olive 712 00:31:33,160 --> 00:31:35,680 Speaker 3: all they're feeling having a handful of nuts for a snack. 713 00:31:35,840 --> 00:31:38,320 Speaker 3: They'll happily have their carbs like their popcorn, their fruit, 714 00:31:38,360 --> 00:31:41,000 Speaker 3: their crackers, but they're just so fearful of things like 715 00:31:41,120 --> 00:31:44,000 Speaker 3: nuts or using you know, some good quality avocado or 716 00:31:44,000 --> 00:31:46,160 Speaker 3: something on a salad because they just want to keep 717 00:31:46,160 --> 00:31:48,120 Speaker 3: it low carb and low calorie. But they go out 718 00:31:48,160 --> 00:31:50,240 Speaker 3: on the weekend and they're getting these huge, you know, 719 00:31:50,280 --> 00:31:52,520 Speaker 3: saturated fat bombs, like we've talked about from all the 720 00:31:52,560 --> 00:31:55,080 Speaker 3: meals that they're choosing. They're going to getting pizza and 721 00:31:55,120 --> 00:31:57,840 Speaker 3: pastas and cocktails, and they're happy to do that, yet 722 00:31:57,840 --> 00:32:01,640 Speaker 3: they fear the good quality stuffly getting that mixed runt 723 00:32:02,080 --> 00:32:05,080 Speaker 3: or it does long term promote more of that inflammatory 724 00:32:05,120 --> 00:32:07,880 Speaker 3: type pathway, which can lead to things like chronic and 725 00:32:07,920 --> 00:32:11,080 Speaker 3: autoimmune diseases long term as well. So definitely it's something 726 00:32:11,120 --> 00:32:12,920 Speaker 3: we want to focus on. So take a step back 727 00:32:12,920 --> 00:32:15,600 Speaker 3: and look at the overall quality of your diet where 728 00:32:15,600 --> 00:32:18,120 Speaker 3: these fats are coming in, and actively try to include 729 00:32:18,160 --> 00:32:21,000 Speaker 3: more good fats to buffer off some of those more 730 00:32:21,040 --> 00:32:23,520 Speaker 3: saturated and transpats we seem to pick up more so 731 00:32:23,680 --> 00:32:24,240 Speaker 3: on the weekend. 732 00:32:24,360 --> 00:32:26,680 Speaker 1: Yeah, I've thought of two more So mayonnaise, Well. 733 00:32:26,600 --> 00:32:29,000 Speaker 3: That QB mayonnaise everyone left comes in. 734 00:32:28,920 --> 00:32:31,760 Speaker 1: All the time, Like a tablespoon of mayonnaise I want 735 00:32:31,800 --> 00:32:33,840 Speaker 1: to say, has got like what eight to twelve grams 736 00:32:33,840 --> 00:32:37,160 Speaker 1: of fat per serve. Like it's massive. So if you 737 00:32:37,280 --> 00:32:39,760 Speaker 1: love mayo and I have clients to negotiate, no problem. 738 00:32:39,760 --> 00:32:41,400 Speaker 1: But you've got to cut the portion way down and 739 00:32:41,440 --> 00:32:43,280 Speaker 1: blend it with something else so you get the flavor 740 00:32:43,280 --> 00:32:45,800 Speaker 1: without the full load. Because so thick, it's hard to 741 00:32:45,840 --> 00:32:48,680 Speaker 1: get it thin anyway. So that's one. The other one 742 00:32:48,720 --> 00:32:51,480 Speaker 1: that you just mentioned to dips, Oh my god, dips 743 00:32:51,520 --> 00:32:54,480 Speaker 1: are just generally fat in a container, like unless you're 744 00:32:54,520 --> 00:32:58,160 Speaker 1: having like salsa or tazeki or like there's an Egyptian 745 00:32:58,160 --> 00:33:01,120 Speaker 1: beechtroot one from Chris's which is really low. Most of 746 00:33:01,120 --> 00:33:03,000 Speaker 1: them are twenty thirty percent fat and they've just got 747 00:33:03,040 --> 00:33:06,479 Speaker 1: a vegetable oil or cheesy like cream cheese base. So 748 00:33:06,520 --> 00:33:10,000 Speaker 1: there's nothing healthy generally about dips. It's generally fat in 749 00:33:10,040 --> 00:33:13,160 Speaker 1: a container. And even hommers. You got to check your brands, 750 00:33:13,160 --> 00:33:15,760 Speaker 1: so some have got a higher proportion of chickpeas. I 751 00:33:15,760 --> 00:33:17,400 Speaker 1: think off the top of my head, the Aleinas is 752 00:33:17,480 --> 00:33:20,800 Speaker 1: quite good, the pilpel, but they're really those ones are 753 00:33:20,800 --> 00:33:23,400 Speaker 1: still high and fat overall, but all the others, like 754 00:33:23,440 --> 00:33:26,800 Speaker 1: the cream cheese based dip, the filly kind of French 755 00:33:26,840 --> 00:33:29,960 Speaker 1: onion spinach. If you look, the first ingredients usually cream, 756 00:33:30,080 --> 00:33:32,520 Speaker 1: cheese or oil, so it's generally just fat and you're 757 00:33:32,560 --> 00:33:35,640 Speaker 1: just dipping away in fat. So there's just areas that 758 00:33:35,720 --> 00:33:39,600 Speaker 1: perhaps are slipping in without realizing that they're just almost 759 00:33:39,720 --> 00:33:41,960 Speaker 1: kind of pure fat going in. And it's really important 760 00:33:41,960 --> 00:33:44,240 Speaker 1: to be mindful of that and try and regulate portions 761 00:33:44,280 --> 00:33:47,680 Speaker 1: and or look for lighter options if you can. And 762 00:33:47,680 --> 00:33:49,840 Speaker 1: I don't want to ruin your Sunday breakfast too much, 763 00:33:49,920 --> 00:33:52,040 Speaker 1: but I'm telling your goats cheese alright ly, and it's 764 00:33:52,080 --> 00:33:54,480 Speaker 1: like less than twenty percent fat. You spread it much thinner, 765 00:33:54,520 --> 00:33:56,960 Speaker 1: you'll get all the flavor. I have to say, ditch 766 00:33:57,040 --> 00:33:57,640 Speaker 1: the HALLOOMI. 767 00:33:57,880 --> 00:33:59,760 Speaker 3: Well, I love boats. Slam an advocate for both, but 768 00:33:59,800 --> 00:34:01,520 Speaker 3: we really just want to drill home the take home 769 00:34:01,520 --> 00:34:03,640 Speaker 3: message here is not that fat as bad. We are 770 00:34:03,680 --> 00:34:06,880 Speaker 3: absolutely advocating for fat, but we're advocating for the right 771 00:34:07,000 --> 00:34:09,760 Speaker 3: types of fat, and sadly, most astrays it is getting 772 00:34:09,760 --> 00:34:12,319 Speaker 3: that mixed wrong, So we're really advocating for fat. We're 773 00:34:12,360 --> 00:34:14,839 Speaker 3: basically we're pro fat. We like it, we just don't 774 00:34:14,840 --> 00:34:16,440 Speaker 3: want too much of it, and we definitely don't want 775 00:34:16,480 --> 00:34:18,840 Speaker 3: it coming from too many of the wrong sources. Balance 776 00:34:18,920 --> 00:34:19,960 Speaker 3: is absolutely key. 777 00:34:20,200 --> 00:34:20,640 Speaker 2: All right. 778 00:34:21,160 --> 00:34:23,200 Speaker 1: So that brings us to the end of the Nutrition 779 00:34:23,239 --> 00:34:25,160 Speaker 1: Couch for another Sunday. If you haven't done so, don't 780 00:34:25,160 --> 00:34:27,040 Speaker 1: forget to subscribe and tell your friends about us so 781 00:34:27,040 --> 00:34:29,600 Speaker 1: we can continue to grow. We're just about to launch, 782 00:34:29,600 --> 00:34:31,120 Speaker 1: and we've been saying it for a few weeks because 783 00:34:31,120 --> 00:34:33,480 Speaker 1: some of us are not doing our work land, but 784 00:34:33,560 --> 00:34:35,000 Speaker 1: we are going to commit to doing it today and 785 00:34:35,040 --> 00:34:37,200 Speaker 1: have our takeaway guide out to you in the next 786 00:34:37,239 --> 00:34:40,480 Speaker 1: couple of weeks. But if you're also interested in supermarket products, 787 00:34:40,480 --> 00:34:42,840 Speaker 1: you can find our supermarket guide for sale on our website, 788 00:34:42,840 --> 00:34:45,520 Speaker 1: the New Nutritioncouch dot com. And we will see you 789 00:34:45,520 --> 00:34:47,160 Speaker 1: on Wednesday for our regular product 790 00:34:47,160 --> 00:35:00,680 Speaker 3: Review past ten