1
00:00:00,440 --> 00:00:03,400
Speaker 1: Are you a bread lover? If so, what's your favorite type?

2
00:00:03,640 --> 00:00:06,840
Speaker 1: Is it that soft, white, crusty bread. Is it a sourdough,

3
00:00:06,920 --> 00:00:09,760
Speaker 1: perhaps a mixed grain or a rye bread, maybe even

4
00:00:09,800 --> 00:00:12,840
Speaker 1: one of the ever popular low carb protein breads on

5
00:00:12,880 --> 00:00:16,360
Speaker 1: the market. There are so many different types of bread,

6
00:00:16,520 --> 00:00:19,239
Speaker 1: but bread is commonly avoided on many diets for a

7
00:00:19,239 --> 00:00:23,000
Speaker 1: differing number of reasons. So today in the podcast, Susie

8
00:00:23,000 --> 00:00:24,799
Speaker 1: and I take a closer look at some of the

9
00:00:24,800 --> 00:00:27,920
Speaker 1: most popular bread loads and share with you everything we

10
00:00:28,000 --> 00:00:32,480
Speaker 1: know about this simple dietary state, because who doesn't love bread? Hi,

11
00:00:32,600 --> 00:00:33,840
Speaker 1: I'm Leanne Wood and I'm.

12
00:00:33,680 --> 00:00:35,239
Speaker 2: Susie Burrow and we bring.

13
00:00:35,040 --> 00:00:37,879
Speaker 1: You the Nutrition Catch, the biweekly podcast that keeps you

14
00:00:38,000 --> 00:00:40,080
Speaker 1: up to date on everything you need to know in

15
00:00:40,080 --> 00:00:43,159
Speaker 1: the world of nutrition as well as bread. Today we

16
00:00:43,200 --> 00:00:45,960
Speaker 1: take a deeper dive into what to eat the glowing

17
00:00:46,080 --> 00:00:49,360
Speaker 1: Skin as we move towards party season, and our list

18
00:00:49,360 --> 00:00:52,640
Speaker 1: of question is all about exercise and more specifically, what

19
00:00:52,800 --> 00:00:56,400
Speaker 1: is the best time of day to exercise? So, Susie,

20
00:00:56,440 --> 00:00:59,400
Speaker 1: first off, we are talking all foods glowing skin, and

21
00:00:59,440 --> 00:01:01,600
Speaker 1: I must say the weather is warming up a little

22
00:01:01,600 --> 00:01:04,720
Speaker 1: bit and we're moving into party season, it's the final

23
00:01:04,800 --> 00:01:07,640
Speaker 1: quarter of the year, and everyone's had a big quarter

24
00:01:07,720 --> 00:01:11,040
Speaker 1: so far. School holidays are nearly done and dusted. How's

25
00:01:11,040 --> 00:01:13,160
Speaker 1: your year shaping up or you know, we're coming to

26
00:01:13,240 --> 00:01:13,959
Speaker 1: a clothes already.

27
00:01:14,080 --> 00:01:16,440
Speaker 3: Well, I think for anyone with kids in that final

28
00:01:16,560 --> 00:01:20,000
Speaker 3: term of school, it literally is just event after event

29
00:01:20,120 --> 00:01:23,720
Speaker 3: right through November December. So I'm kind of bracing because

30
00:01:23,760 --> 00:01:26,480
Speaker 3: it is so incredibly busy. So many weekends are already

31
00:01:26,560 --> 00:01:30,080
Speaker 3: full with social commitments and sort of just as crazy,

32
00:01:30,120 --> 00:01:33,080
Speaker 3: isn't it. But it's really relevant to our listeners because

33
00:01:33,520 --> 00:01:36,120
Speaker 3: there's a lot of party food around and that often

34
00:01:36,200 --> 00:01:39,960
Speaker 3: means that our healthy baseline diet is displaced. And I

35
00:01:40,000 --> 00:01:41,840
Speaker 3: think the thing that you and I would agree on

36
00:01:42,080 --> 00:01:45,679
Speaker 3: is that when it comes to eating for good glowing skin,

37
00:01:46,480 --> 00:01:50,600
Speaker 3: it really is that dietary foundation that is consumed over

38
00:01:50,680 --> 00:01:53,080
Speaker 3: weeks and months rather than one off foods that are

39
00:01:53,120 --> 00:01:55,520
Speaker 3: going to instantly improve your skin, because the skin sales

40
00:01:55,560 --> 00:02:00,240
Speaker 3: will replace reasonably frequently, and so it does. You know,

41
00:02:00,280 --> 00:02:02,880
Speaker 3: the skin picks up on those patterns over time and

42
00:02:02,920 --> 00:02:07,120
Speaker 3: those key nutrients, and when we're out gallivanting, drinking more alcohol,

43
00:02:07,280 --> 00:02:10,840
Speaker 3: having more cannopase and snack food and platters. We're often

44
00:02:10,880 --> 00:02:15,920
Speaker 3: forgetting that baseline nutrition that will really determine how well

45
00:02:15,960 --> 00:02:17,840
Speaker 3: we feel in our bodies as well, but also how

46
00:02:17,880 --> 00:02:20,160
Speaker 3: our skin looks. And indeed, you know, when you are

47
00:02:20,160 --> 00:02:22,480
Speaker 3: feeling really good, indeed your skin can glow. And there's

48
00:02:22,520 --> 00:02:25,200
Speaker 3: some research to show what are the foods specifically that

49
00:02:25,280 --> 00:02:27,040
Speaker 3: can give you the glow, but also some of those

50
00:02:27,080 --> 00:02:29,639
Speaker 3: baseline foods to really focus on moving into that time

51
00:02:29,680 --> 00:02:33,840
Speaker 3: of year, because we know how interested people are in skin,

52
00:02:34,040 --> 00:02:37,400
Speaker 3: particularly with from beauty podcasts and people buying you know

53
00:02:37,440 --> 00:02:41,360
Speaker 3: a range of elixes and creams and serums, but for me,

54
00:02:41,760 --> 00:02:45,040
Speaker 3: the foundation of great skin comes from that baseline diet,

55
00:02:45,040 --> 00:02:46,600
Speaker 3: so we really want to go through what are some

56
00:02:46,639 --> 00:02:49,560
Speaker 3: of those key foods to be really focused on to

57
00:02:49,639 --> 00:02:52,880
Speaker 3: really super pack those nutrients that we know is linked

58
00:02:52,880 --> 00:02:55,720
Speaker 3: to the glow specifically, but also the texture and the

59
00:02:55,720 --> 00:02:58,000
Speaker 3: look of the skin as well. So I guess the

60
00:02:58,040 --> 00:03:00,200
Speaker 3: first thing land that springs to mind when it comes

61
00:03:00,200 --> 00:03:02,600
Speaker 3: to skin sell health. We hear a lot about vitamin

62
00:03:02,639 --> 00:03:05,800
Speaker 3: C because vitamin C is directly involved in new cell

63
00:03:05,919 --> 00:03:09,200
Speaker 3: generation and you know, of course you can take it

64
00:03:09,280 --> 00:03:11,800
Speaker 3: in a supplement, but it's never as good as the

65
00:03:11,880 --> 00:03:14,760
Speaker 3: whole foods because you get that synergistic effect. So straight away,

66
00:03:14,760 --> 00:03:16,480
Speaker 3: some of the superfoods that come to mind for me

67
00:03:16,840 --> 00:03:18,760
Speaker 3: that you would want to be including on a daily

68
00:03:18,800 --> 00:03:22,400
Speaker 3: basis to really super charge that nutrient. You know, I

69
00:03:22,440 --> 00:03:25,400
Speaker 3: think the old RDI was thirty or forty milligrams per day,

70
00:03:25,680 --> 00:03:27,600
Speaker 3: but you can easily double that, and I would say

71
00:03:27,840 --> 00:03:29,560
Speaker 3: getting as much as possible is going to be the

72
00:03:29,600 --> 00:03:32,400
Speaker 3: best when it comes to skin. So berries finally, berries

73
00:03:32,400 --> 00:03:34,240
Speaker 3: are a lot more affordable. You can get your strawberries

74
00:03:34,240 --> 00:03:36,120
Speaker 3: and blueberries back for a couple of dollars pun it.

75
00:03:36,240 --> 00:03:37,800
Speaker 3: So absolutely a serve of.

76
00:03:37,720 --> 00:03:40,000
Speaker 2: Those a day. We want the leafy green vegs.

77
00:03:40,320 --> 00:03:44,280
Speaker 3: So things like your kale, your spinach, your rocket broccoli,

78
00:03:44,440 --> 00:03:46,840
Speaker 3: very very rich in vitamin C as well as antioxidants

79
00:03:46,880 --> 00:03:49,200
Speaker 3: in general, which we would say is naturally very important

80
00:03:49,200 --> 00:03:50,440
Speaker 3: for skin health or sell.

81
00:03:50,280 --> 00:03:51,000
Speaker 2: Health in general.

82
00:03:51,320 --> 00:03:53,040
Speaker 3: Kiwi fruit, and I know you've done some work with

83
00:03:53,080 --> 00:03:55,000
Speaker 3: some special types of Kiwi's you can share in a

84
00:03:55,000 --> 00:03:58,440
Speaker 3: minute about how packedful they are of that specific vitamin.

85
00:03:58,960 --> 00:04:01,320
Speaker 3: But I guess the ones that come to mind that

86
00:04:01,360 --> 00:04:05,360
Speaker 3: we don't always associate with skin health. The other one

87
00:04:05,400 --> 00:04:08,400
Speaker 3: is vitamin A or beta carotene. Now, we hear about

88
00:04:08,480 --> 00:04:11,760
Speaker 3: vitamin a and serums a lot, but of the research

89
00:04:11,800 --> 00:04:15,400
Speaker 3: that's available and the actual research study is specifically linked

90
00:04:15,400 --> 00:04:17,120
Speaker 3: to an increase in the look of the skin and

91
00:04:17,160 --> 00:04:21,280
Speaker 3: the color because they these vegetables that are a rich

92
00:04:21,279 --> 00:04:25,880
Speaker 3: lourt of beta carotene have that deep color within them.

93
00:04:25,960 --> 00:04:27,760
Speaker 3: So if you eat a lot of carrots over time,

94
00:04:27,839 --> 00:04:30,120
Speaker 3: because they're orange, you'll notice your skin turns a little

95
00:04:30,120 --> 00:04:32,440
Speaker 3: bit orange. And we're certainly not encouraging people to overdose

96
00:04:32,839 --> 00:04:35,000
Speaker 3: the orange veggies and get an orange looking skin, but

97
00:04:35,040 --> 00:04:38,280
Speaker 3: there is research to show that consuming a significant amount

98
00:04:38,279 --> 00:04:41,679
Speaker 3: of beta quarantine so from red capsicum, tomato, carrots, sweet potato,

99
00:04:41,960 --> 00:04:44,799
Speaker 3: can really help improve the look and feel of the skin.

100
00:04:45,400 --> 00:04:47,880
Speaker 3: So I would be including leafy greens every single day,

101
00:04:47,920 --> 00:04:49,680
Speaker 3: and that may be through a green juice, or it

102
00:04:49,720 --> 00:04:51,200
Speaker 3: may be through a big salad, or it may be

103
00:04:51,279 --> 00:04:53,680
Speaker 3: through some greens with your dinner. But as well as that,

104
00:04:53,800 --> 00:04:56,560
Speaker 3: you want a couple of serves of those bright orange veggies.

105
00:04:56,640 --> 00:04:58,760
Speaker 3: So I noticed that red caps comes are coming down

106
00:04:58,760 --> 00:05:01,480
Speaker 3: in price a little bit, but also your carrots, even

107
00:05:01,520 --> 00:05:03,479
Speaker 3: just munching on a carrot a day, and that's a

108
00:05:03,560 --> 00:05:07,440
Speaker 3: sign proven to help actually the color and the pigment

109
00:05:07,480 --> 00:05:10,599
Speaker 3: of the skin over time. And the other area that

110
00:05:10,640 --> 00:05:13,120
Speaker 3: doesn't get talked about as muchly and is the importance

111
00:05:13,160 --> 00:05:15,560
Speaker 3: of getting your fat balance right and specifically the Amiga

112
00:05:15,600 --> 00:05:18,800
Speaker 3: threes because the wall of the cell has such a

113
00:05:18,839 --> 00:05:22,840
Speaker 3: significant proportion of fat in it, and good fat. Having

114
00:05:22,880 --> 00:05:25,000
Speaker 3: some extra amiga three is known to improve sort of

115
00:05:25,000 --> 00:05:29,600
Speaker 3: the suppleness of the skin, reduce inflammation naturally the softness

116
00:05:29,600 --> 00:05:31,800
Speaker 3: of the skin, and certainly in some cultures that's regarded

117
00:05:31,839 --> 00:05:34,080
Speaker 3: as anti aging, so Japanese, for example, who have a

118
00:05:34,080 --> 00:05:36,400
Speaker 3: lot of amiga three naturally in their diet. But the

119
00:05:36,440 --> 00:05:39,400
Speaker 3: little trickly, and it's not just about eating salmon or

120
00:05:39,400 --> 00:05:41,080
Speaker 3: even satines, because you know where a lot of the

121
00:05:41,120 --> 00:05:45,240
Speaker 3: Amiga three is in the skin, significant proportion, about two

122
00:05:45,240 --> 00:05:47,479
Speaker 3: thirds of the amiga three content of your fish is

123
00:05:47,480 --> 00:05:50,000
Speaker 3: actually in the skin. So absolutely you want to be

124
00:05:50,040 --> 00:05:52,760
Speaker 3: including that when you're doing it in the palm with

125
00:05:52,800 --> 00:05:54,640
Speaker 3: some extra version olive oil, because you're going to get

126
00:05:54,640 --> 00:05:57,520
Speaker 3: a beautiful dose of that a mega three fat coming through.

127
00:05:58,120 --> 00:06:01,720
Speaker 3: Ideally we'd need it most days, So certainly increasing your

128
00:06:01,760 --> 00:06:04,720
Speaker 3: fish intake. Again, it's not as good having the supplement

129
00:06:04,760 --> 00:06:07,040
Speaker 3: form it's always better when you're getting it naturally in food.

130
00:06:07,360 --> 00:06:10,080
Speaker 3: So whether it's tin salmon in your salads, you're having

131
00:06:10,080 --> 00:06:12,000
Speaker 3: fresh salmon a couple of times a week. If you

132
00:06:12,080 --> 00:06:15,800
Speaker 3: love sardines, you love mackerel, great additions to really supercharge

133
00:06:15,800 --> 00:06:18,359
Speaker 3: that Amiga three fat going into the party season, and

134
00:06:18,480 --> 00:06:20,080
Speaker 3: have it with the skin if you can, because you're

135
00:06:20,080 --> 00:06:22,680
Speaker 3: going to get a great dose of Amiga three from that.

136
00:06:22,960 --> 00:06:25,200
Speaker 1: It's all about the crispiness of the skin. I find

137
00:06:25,240 --> 00:06:27,599
Speaker 1: as well. And I must say that if I bake,

138
00:06:27,839 --> 00:06:29,520
Speaker 1: I normally will bake salmon if I have to make

139
00:06:29,520 --> 00:06:31,839
Speaker 1: it myself, because otherwise I find like it. It gets

140
00:06:31,880 --> 00:06:33,640
Speaker 1: in the air corn and it just hangs. The smell

141
00:06:33,640 --> 00:06:35,400
Speaker 1: of salmon hangs around the house for days, but it

142
00:06:35,440 --> 00:06:37,480
Speaker 1: doesn't make the skin crispine. It doesn't make me want

143
00:06:37,480 --> 00:06:39,760
Speaker 1: to eat it. So I always say, whenever we have salmon,

144
00:06:39,760 --> 00:06:41,320
Speaker 1: which is once or twice a week, we tend to

145
00:06:41,320 --> 00:06:43,480
Speaker 1: do it on a Monday night and again on the

146
00:06:43,480 --> 00:06:45,600
Speaker 1: weekend if we're sort of a bit time poor, we're

147
00:06:45,640 --> 00:06:47,599
Speaker 1: looking for an easy meal, and I always hand up

148
00:06:47,600 --> 00:06:49,360
Speaker 1: the salmon to David. That's his job for dinner, is

149
00:06:49,400 --> 00:06:51,800
Speaker 1: always cooking up the nice crispy salmon. And I think

150
00:06:51,839 --> 00:06:53,320
Speaker 1: he did a bit of a google one day from

151
00:06:53,320 --> 00:06:54,919
Speaker 1: some of the famous chefs, and he's like, how do

152
00:06:54,960 --> 00:06:57,800
Speaker 1: I make this as crispy and delicious as possible? So

153
00:06:57,960 --> 00:07:00,760
Speaker 1: his tricks are what he's really learned online is pats

154
00:07:01,200 --> 00:07:04,080
Speaker 1: the skin really dry. He salts the crap out of

155
00:07:04,080 --> 00:07:06,920
Speaker 1: it basically like it's delicious and salty, puts it in

156
00:07:07,000 --> 00:07:09,359
Speaker 1: a red hot pan with some extraversion olive oil, and

157
00:07:09,480 --> 00:07:12,520
Speaker 1: just basically lets that skin crispin up really well with

158
00:07:12,640 --> 00:07:14,640
Speaker 1: the pan has to be red hot, and it has

159
00:07:14,640 --> 00:07:16,880
Speaker 1: to be really really nicely salted as well. And that

160
00:07:17,000 --> 00:07:19,360
Speaker 1: is my absolute favorite way to eat salmon with just

161
00:07:19,400 --> 00:07:21,760
Speaker 1: the crispiest skin. I really can't eat it if it's

162
00:07:21,840 --> 00:07:24,400
Speaker 1: kind of a bit salgy or even reheated the next day,

163
00:07:24,440 --> 00:07:26,080
Speaker 1: Like I'm not that much a fan of the skin.

164
00:07:26,080 --> 00:07:28,320
Speaker 1: It really has to be on the day, you know,

165
00:07:28,440 --> 00:07:30,720
Speaker 1: cooked in a red hot pan, really really well salted,

166
00:07:30,760 --> 00:07:33,040
Speaker 1: And that is just my favorite way to eat salmon skin.

167
00:07:33,000 --> 00:07:34,560
Speaker 2: Well, the bonus of having it tinned.

168
00:07:34,680 --> 00:07:37,080
Speaker 3: Now, of course I'm a consultant to Tassau, so they're

169
00:07:37,080 --> 00:07:40,440
Speaker 3: not tin salmon, but if it's tinned, I can mash

170
00:07:40,520 --> 00:07:42,280
Speaker 3: the skin through it and the bones as well, and

171
00:07:42,280 --> 00:07:44,000
Speaker 3: then you get the calcium too. So that's a really

172
00:07:44,080 --> 00:07:46,920
Speaker 3: nutrient rich addition to salads, particularly, you know, if you're

173
00:07:47,000 --> 00:07:49,240
Speaker 3: choosing between salmon and tuna and like both, I would

174
00:07:49,280 --> 00:07:51,640
Speaker 3: definitely lean towards salmon just because of that Amiga three

175
00:07:51,680 --> 00:07:54,280
Speaker 3: slash calcium benefit if you include the bones. But the

176
00:07:54,360 --> 00:07:56,480
Speaker 3: way I cook my salmon, I put it on baking

177
00:07:56,520 --> 00:07:58,400
Speaker 3: paper and I do still use a lot of oil

178
00:07:58,440 --> 00:08:01,160
Speaker 3: as well, but I often marrit it and then again

179
00:08:01,240 --> 00:08:03,320
Speaker 3: the skin will sort of break down in it, and

180
00:08:03,360 --> 00:08:05,360
Speaker 3: then you get the marinade through it. Because my little

181
00:08:05,360 --> 00:08:08,040
Speaker 3: boys won't necessarily eat it, but once it's mashed through

182
00:08:08,080 --> 00:08:11,280
Speaker 3: the meal, you get that automatically because it's a It's

183
00:08:11,360 --> 00:08:13,640
Speaker 3: like for us, you know, we often think, don't throw

184
00:08:13,640 --> 00:08:15,240
Speaker 3: the skin out of the veggies because that's where a

185
00:08:15,240 --> 00:08:17,960
Speaker 3: lot of the fiber and nutrients are. And certainly that's

186
00:08:18,000 --> 00:08:20,360
Speaker 3: the case with salmon, you know, throwing or if some

187
00:08:20,400 --> 00:08:22,240
Speaker 3: people throw their egg yolks away because they think that

188
00:08:22,240 --> 00:08:25,400
Speaker 3: they're hind in fat. As dieticians, we know that that

189
00:08:25,680 --> 00:08:28,560
Speaker 3: supernutrients are in those skins, so or you can include it,

190
00:08:28,880 --> 00:08:31,760
Speaker 3: absolutely do because you're getting, you know, heaps of that

191
00:08:31,840 --> 00:08:32,920
Speaker 3: Amiga three through.

192
00:08:32,720 --> 00:08:34,679
Speaker 1: There, and if you can't, if you're not someone that

193
00:08:34,840 --> 00:08:37,240
Speaker 1: loves salmon or ficial for whatever reason, you have an

194
00:08:37,240 --> 00:08:39,640
Speaker 1: allergy you can't eat it. There are other ways you

195
00:08:39,640 --> 00:08:41,920
Speaker 1: can get in some plant based Amiga three through some

196
00:08:42,000 --> 00:08:44,520
Speaker 1: of ourt you know, seeds, lind seeds and flaxeas But

197
00:08:44,679 --> 00:08:47,600
Speaker 1: it probably is an area where we will always, always

198
00:08:47,600 --> 00:08:50,520
Speaker 1: always say on the nutrition counts food first, but if

199
00:08:50,559 --> 00:08:53,280
Speaker 1: you can't for whatever reason, get in your recommended amounts

200
00:08:53,320 --> 00:08:56,320
Speaker 1: of ficial salmon, it is well worth exploring something like

201
00:08:56,320 --> 00:08:59,480
Speaker 1: an Amiga three supplement because there is some really good

202
00:08:59,559 --> 00:09:03,520
Speaker 1: quality research, particularly around things like cardia kal thin cholesterol

203
00:09:03,559 --> 00:09:06,360
Speaker 1: as well, but also for things like skin health and inflammation.

204
00:09:07,000 --> 00:09:09,240
Speaker 1: And then going back to your point about vitamin c

205
00:09:09,600 --> 00:09:12,120
Speaker 1: ASSUSI a really easy way. I've been seeing this trend

206
00:09:12,160 --> 00:09:15,280
Speaker 1: a lot on Instagram lately, dietitians in the gut House

207
00:09:15,280 --> 00:09:17,840
Speaker 1: space talking about how to really help constipation. This is

208
00:09:17,840 --> 00:09:19,679
Speaker 1: completely uptract but I'll bring it back at a second.

209
00:09:19,679 --> 00:09:23,120
Speaker 1: I promise it's really to eat two QII fruit a day,

210
00:09:23,120 --> 00:09:25,040
Speaker 1: because that's really been shown in the research that that

211
00:09:25,080 --> 00:09:28,359
Speaker 1: can really help with constipation, and the benefit is particularly

212
00:09:28,400 --> 00:09:32,160
Speaker 1: if you're eating something like a zespried sun goold Quiu fruit.

213
00:09:32,200 --> 00:09:34,680
Speaker 1: And full disclosure, I have worked with Zespri a couple

214
00:09:34,679 --> 00:09:36,680
Speaker 1: of months ago on one of their campaigns. I was

215
00:09:36,800 --> 00:09:39,760
Speaker 1: a dietitian for them. Per one hundred grams, a Zespri

216
00:09:39,800 --> 00:09:41,800
Speaker 1: sung goold Quieu fruit has one hundred and sixty one

217
00:09:41,800 --> 00:09:45,120
Speaker 1: milligrams of vitamin C, meaning that roughly two of their

218
00:09:45,200 --> 00:09:48,640
Speaker 1: qiifruits has more than the actual required daily vitamin C intex.

219
00:09:48,760 --> 00:09:50,880
Speaker 1: So just having two kiwi fruit a day is going

220
00:09:50,920 --> 00:09:53,880
Speaker 1: to help with sluggish bows and constipation and also going

221
00:09:53,880 --> 00:09:56,640
Speaker 1: to give you more than the required daily amount of

222
00:09:56,720 --> 00:10:00,240
Speaker 1: vitamin C. So it's not better to over supplement, but

223
00:10:00,320 --> 00:10:02,360
Speaker 1: you can't do too much harm when it comes to

224
00:10:02,400 --> 00:10:04,360
Speaker 1: a food first approach. If we're having a couple of

225
00:10:04,360 --> 00:10:06,360
Speaker 1: punets of blueberries or you know, a couple of extra

226
00:10:06,400 --> 00:10:09,120
Speaker 1: ki fruit today, it's nowhere near as dangerous as if

227
00:10:09,120 --> 00:10:12,840
Speaker 1: you're over supplementing with a vitamin C you know, supplement capsule,

228
00:10:12,920 --> 00:10:16,280
Speaker 1: over supplementing with amiga free capsules. So food versus is

229
00:10:16,320 --> 00:10:18,920
Speaker 1: always the preference, and then you can go to supplements.

230
00:10:18,920 --> 00:10:21,760
Speaker 1: We definitely never want to be over supplementing or going

231
00:10:21,840 --> 00:10:24,120
Speaker 1: over and above what the recommendations do say on the

232
00:10:24,160 --> 00:10:24,840
Speaker 1: back of the packet.

233
00:10:24,960 --> 00:10:27,959
Speaker 3: That is massive for that kiwi fruit, Absolutely massive. It's

234
00:10:27,960 --> 00:10:30,480
Speaker 3: like a great addition and relatively low in calories because

235
00:10:30,520 --> 00:10:32,640
Speaker 3: a lot of people will ask about fruit and sugars,

236
00:10:32,920 --> 00:10:35,960
Speaker 3: and kiwis are not only relatively low in cubs and sugars,

237
00:10:35,960 --> 00:10:37,920
Speaker 3: but that amount of vitamin C is massive. If you're

238
00:10:38,000 --> 00:10:40,960
Speaker 3: keen to have great skin, eat more kiwi and particularly

239
00:10:41,000 --> 00:10:41,840
Speaker 3: what is it called.

240
00:10:41,640 --> 00:10:44,080
Speaker 1: The zespries sung gold ki fruit. And you know the

241
00:10:44,080 --> 00:10:46,280
Speaker 1: best part about them, they're not the hairy ones. You

242
00:10:46,320 --> 00:10:49,960
Speaker 1: know how some kifruits are like they have the hairy skin. No, seriously,

243
00:10:49,960 --> 00:10:52,280
Speaker 1: because I've seen so many dieticians being like, eat the skin,

244
00:10:52,320 --> 00:10:54,080
Speaker 1: it's so good for you. And I'm not saying that

245
00:10:54,080 --> 00:10:56,280
Speaker 1: that's not true, but all who wants to eat a

246
00:10:56,360 --> 00:10:59,840
Speaker 1: fuzzy kiwi fruit skin disgusting. But the zespri ones don't

247
00:10:59,880 --> 00:11:01,079
Speaker 1: have different on them.

248
00:11:01,120 --> 00:11:03,600
Speaker 3: Different preferences for hair. I think, lea, we're getting into

249
00:11:03,679 --> 00:11:06,160
Speaker 3: dangerous ory. I used to say to people, if you

250
00:11:06,200 --> 00:11:08,040
Speaker 3: want to have the extra fiber of the skin, put

251
00:11:08,080 --> 00:11:10,160
Speaker 3: it like in the smoothie and blend it through. But

252
00:11:10,240 --> 00:11:12,040
Speaker 3: I'm not a skin eater either. I'm with you one

253
00:11:12,120 --> 00:11:15,080
Speaker 3: hundred percent, So go the non hairy key we No.

254
00:11:15,280 --> 00:11:17,080
Speaker 1: I can't do it, but I can do it with

255
00:11:17,120 --> 00:11:19,480
Speaker 1: the zespri ones. They're nice and smooth, they don't have

256
00:11:19,559 --> 00:11:22,080
Speaker 1: their hair on them, So yeah, big fan of them,

257
00:11:22,160 --> 00:11:24,560
Speaker 1: particularly for you know, improving our vitamin C intake but

258
00:11:24,600 --> 00:11:27,080
Speaker 1: also our natural fiber intake to help with things like

259
00:11:27,120 --> 00:11:28,640
Speaker 1: sluggish bowels as well hot.

260
00:11:28,480 --> 00:11:29,560
Speaker 2: Tip, oh dear.

261
00:11:30,200 --> 00:11:32,000
Speaker 3: And just off the back of that information on the

262
00:11:32,000 --> 00:11:34,920
Speaker 3: plant based omega three links into the other neutrient I

263
00:11:34,920 --> 00:11:37,400
Speaker 3: want to talk about in the role of skin health,

264
00:11:37,400 --> 00:11:39,920
Speaker 3: which is zinc. Because one of our favorite foods, and

265
00:11:39,920 --> 00:11:42,160
Speaker 3: we've said this on the potty before, we love the

266
00:11:42,280 --> 00:11:46,720
Speaker 3: pumpkin seed snacks from munch because they've got like massive

267
00:11:46,760 --> 00:11:48,720
Speaker 3: eight grams of long chain fats in them, which is

268
00:11:48,720 --> 00:11:50,880
Speaker 3: one of the best plant based sources of a mega three,

269
00:11:50,960 --> 00:11:53,679
Speaker 3: as is things like soy and linseed bread, any dense

270
00:11:53,720 --> 00:11:55,959
Speaker 3: mixed grain bread you'll get a good source of those

271
00:11:56,000 --> 00:11:59,600
Speaker 3: plant based omega threes, but also pumpkin seeds and pepeedas

272
00:11:59,600 --> 00:12:02,520
Speaker 3: are really really high in zinc because zinc is actually

273
00:12:02,520 --> 00:12:05,839
Speaker 3: a nutrient that is relatively low in the diets of

274
00:12:05,840 --> 00:12:08,440
Speaker 3: austrain women in particular because one of our richest sources

275
00:12:08,480 --> 00:12:10,280
Speaker 3: of lean red meat, so for people who don't eat

276
00:12:10,320 --> 00:12:14,280
Speaker 3: much of that, and shellfish, So just ticking the box

277
00:12:14,480 --> 00:12:16,640
Speaker 3: on lean red meat three or four times a week

278
00:12:16,840 --> 00:12:20,199
Speaker 3: or shellfish. And if you're not someone who includes animal

279
00:12:20,240 --> 00:12:22,720
Speaker 3: food or fish in your diet, things super food I

280
00:12:22,720 --> 00:12:24,800
Speaker 3: would say is a pumpkin seed or popedo on a

281
00:12:24,920 --> 00:12:28,520
Speaker 3: daily basis, because zinc is huge when it comes to

282
00:12:28,559 --> 00:12:31,559
Speaker 3: protein synthesis and new cell generation, which is a crucial

283
00:12:31,559 --> 00:12:33,560
Speaker 3: part of skin health. And that's why when people look

284
00:12:33,640 --> 00:12:36,160
Speaker 3: run down and tired, they'll get that sallow kind of

285
00:12:36,200 --> 00:12:38,679
Speaker 3: look around the eyes and in there that's my cat,

286
00:12:39,760 --> 00:12:41,880
Speaker 3: a sallow kind of look around their eyes because they're

287
00:12:42,440 --> 00:12:44,160
Speaker 3: a bit run down and their immune system is not

288
00:12:44,160 --> 00:12:46,240
Speaker 3: working really well. So you also want to really tick

289
00:12:46,280 --> 00:12:48,959
Speaker 3: the box and your zinc intake, which is great for

290
00:12:48,960 --> 00:12:52,280
Speaker 3: the immune system in general, but particularly important when it's

291
00:12:52,280 --> 00:12:55,480
Speaker 3: looking at new cell generation. And another couple of foods

292
00:12:55,520 --> 00:12:57,120
Speaker 3: to tick the box on that a handful of nuts

293
00:12:57,120 --> 00:13:00,760
Speaker 3: each day and legumes things like our kidney beans now chickpeas,

294
00:13:00,840 --> 00:13:02,600
Speaker 3: making sure you're including those in salads.

295
00:13:02,679 --> 00:13:04,520
Speaker 2: So for me. It comes back to that message.

296
00:13:04,559 --> 00:13:07,559
Speaker 3: Lane. We're going into this party season, you're socializing more

297
00:13:07,920 --> 00:13:09,880
Speaker 3: if you know you're going straight from work to an event,

298
00:13:10,320 --> 00:13:12,480
Speaker 3: or you're spending the weekend at several barbecues. You want

299
00:13:12,520 --> 00:13:14,640
Speaker 3: to make sure that at least one meal per day

300
00:13:15,200 --> 00:13:17,440
Speaker 3: is whole food based. You've got super fits in it,

301
00:13:17,480 --> 00:13:20,439
Speaker 3: like your leafy greens. You're stacking on fresh fruit and

302
00:13:20,559 --> 00:13:23,920
Speaker 3: focusing on that because often we focus on the treat

303
00:13:24,000 --> 00:13:27,280
Speaker 3: meals and what we shouldn't be having as opposed to

304
00:13:27,440 --> 00:13:29,080
Speaker 3: taking a step back and say, how can I make

305
00:13:29,080 --> 00:13:31,440
Speaker 3: sure I'm kicking the box each and every day to

306
00:13:31,480 --> 00:13:33,360
Speaker 3: make sure I'm getting some good fat, I'm getting a

307
00:13:33,360 --> 00:13:35,600
Speaker 3: serve of nuts and seeds, I'm getting a salad. So

308
00:13:35,760 --> 00:13:39,559
Speaker 3: at least prioritizing one healthy, whole meal through the holiday

309
00:13:39,600 --> 00:13:42,560
Speaker 3: period will keep hopefully your skin on track thanks to

310
00:13:42,600 --> 00:13:44,559
Speaker 3: good nutrition, even though you might be eating out a

311
00:13:44,600 --> 00:13:46,160
Speaker 3: lot more and indulging.

312
00:13:46,040 --> 00:13:48,160
Speaker 1: Like that, and taking the extra time to just plan

313
00:13:48,240 --> 00:13:49,840
Speaker 1: out your week a little bit as well, so that

314
00:13:49,880 --> 00:13:52,360
Speaker 1: you don't get to something like lunch and you're like, oh, look,

315
00:13:52,400 --> 00:13:54,640
Speaker 1: I don't have a social commitment. Oh wait, I've got

316
00:13:54,679 --> 00:13:56,839
Speaker 1: no food in the house. I can't be bothered going

317
00:13:56,840 --> 00:13:59,240
Speaker 1: out for something I'm too tired to cook, so really

318
00:13:59,280 --> 00:14:01,960
Speaker 1: having some quick, easy things on hand. I'm a big

319
00:14:02,000 --> 00:14:04,400
Speaker 1: fan of those, like pre made salad kits, particularly in

320
00:14:04,400 --> 00:14:06,760
Speaker 1: summer suits. I've always got them in my fridge. Even

321
00:14:06,800 --> 00:14:09,960
Speaker 1: things like the woodsmoked salmon. I think it's beautiful as well.

322
00:14:10,000 --> 00:14:12,400
Speaker 1: Always having some tins of tune or salmon in the cupboard,

323
00:14:12,400 --> 00:14:14,360
Speaker 1: a little bit of marinated tofu in my fridge. I've

324
00:14:14,360 --> 00:14:17,719
Speaker 1: always got those quick and easy options on hand to

325
00:14:17,800 --> 00:14:21,080
Speaker 1: pull together a really nourishing meal as well. So zincs definitely,

326
00:14:21,120 --> 00:14:23,640
Speaker 1: as you said, a really important one, particularly for wound healing.

327
00:14:23,640 --> 00:14:25,840
Speaker 1: I used to work in the hospital and it really

328
00:14:25,840 --> 00:14:28,680
Speaker 1: does help with cellular turnover and skin health because it

329
00:14:28,680 --> 00:14:30,520
Speaker 1: also helps with wound healing. I used to work with

330
00:14:30,560 --> 00:14:32,240
Speaker 1: a lot of you know, diabetics, for a lot of

331
00:14:32,280 --> 00:14:34,520
Speaker 1: people with chronic wounds who had a really hard time

332
00:14:34,600 --> 00:14:37,080
Speaker 1: healing them and they just weren't having enough protein all

333
00:14:37,200 --> 00:14:39,680
Speaker 1: zinc in their diet, and the diet just wasn't whole

334
00:14:39,680 --> 00:14:42,359
Speaker 1: food enough to get in all of those essential nutrients.

335
00:14:42,600 --> 00:14:44,280
Speaker 1: So the last thing I really just wanted to touch

336
00:14:44,320 --> 00:14:46,480
Speaker 1: on with skinhouse was collagen, because I think there's so

337
00:14:46,640 --> 00:14:49,280
Speaker 1: much hype around collagen. And I know for our listeners,

338
00:14:49,320 --> 00:14:51,680
Speaker 1: who are you know, our fanatic fans, they listen to

339
00:14:51,720 --> 00:14:54,680
Speaker 1: every single episode. We have touched on collagen before. But

340
00:14:54,720 --> 00:14:57,880
Speaker 1: for perhaps some of our new listeners, where their research

341
00:14:58,000 --> 00:15:01,480
Speaker 1: really sits with collagen, Unfortunately, there's basically zero research from

342
00:15:01,520 --> 00:15:05,120
Speaker 1: a god health perspective, but from a skin health perspective,

343
00:15:05,440 --> 00:15:08,960
Speaker 1: there is it benefits from collagen in terms of improving

344
00:15:09,000 --> 00:15:12,680
Speaker 1: the hydration of your skin and improving your skin elasticity.

345
00:15:12,920 --> 00:15:15,680
Speaker 1: So there has actually been shown some research to support collagen.

346
00:15:15,840 --> 00:15:18,840
Speaker 1: But you need to take the recommended amount and off

347
00:15:18,880 --> 00:15:20,360
Speaker 1: the top of my head so thusia I can't remember it.

348
00:15:20,400 --> 00:15:22,920
Speaker 1: I'm thinking something like three to five grams a day

349
00:15:23,000 --> 00:15:25,240
Speaker 1: or something, and you need to do it consistently. Most

350
00:15:25,240 --> 00:15:27,560
Speaker 1: of the research studies were well over eight weeks. So

351
00:15:27,800 --> 00:15:30,280
Speaker 1: if you've got some collagen at home and you sporadically

352
00:15:30,320 --> 00:15:33,320
Speaker 1: take it every Tuesday and occasionally on a Friday morning,

353
00:15:33,320 --> 00:15:36,120
Speaker 1: when you remember, you're not really doing yourself any benefits.

354
00:15:36,160 --> 00:15:38,320
Speaker 1: You're basically just wasting your money. So you really need

355
00:15:38,360 --> 00:15:41,960
Speaker 1: to take it religiously on a daily basis for at

356
00:15:42,040 --> 00:15:44,960
Speaker 1: least a couple of months to really see those improvements

357
00:15:45,040 --> 00:15:49,440
Speaker 1: in terms of skin hydration and elasticity. Unfortunately, collagen hasn't

358
00:15:49,440 --> 00:15:51,960
Speaker 1: been shown in the literature to really help with things

359
00:15:52,040 --> 00:15:55,080
Speaker 1: like wrinkles or you know, the texture of your skin

360
00:15:55,120 --> 00:15:57,400
Speaker 1: all that sort of thing either, So really pick and choose.

361
00:15:57,440 --> 00:16:00,320
Speaker 1: If the hydration and the elasticity is something that you're

362
00:16:00,320 --> 00:16:03,400
Speaker 1: looking to improve, collagen may be a benefit for you.

363
00:16:03,480 --> 00:16:07,320
Speaker 1: Of course, on top of a good skincare routine, using

364
00:16:07,360 --> 00:16:10,320
Speaker 1: sunscreen regularly, and having a nice whole food based diet

365
00:16:10,360 --> 00:16:12,520
Speaker 1: as well. There's no magic bullets when it comes to

366
00:16:12,560 --> 00:16:15,120
Speaker 1: something like collagen. You have to have your baseline first

367
00:16:15,160 --> 00:16:15,880
Speaker 1: as well.

368
00:16:15,720 --> 00:16:18,440
Speaker 3: And of course keeping well hydrated because that's the other issue.

369
00:16:18,440 --> 00:16:22,440
Speaker 3: Coming into party season that we're again partying. Socializing fe

370
00:16:22,440 --> 00:16:24,360
Speaker 3: you too many drinks, so you want to keep on

371
00:16:24,400 --> 00:16:26,320
Speaker 3: top of your hydration in the hot of the summer

372
00:16:26,440 --> 00:16:29,160
Speaker 3: with it we say roughly two liters per day, or

373
00:16:29,480 --> 00:16:31,960
Speaker 3: you know, when you're out having a good time, trying

374
00:16:32,000 --> 00:16:34,720
Speaker 3: to match one alcoholic drink with a regular drink to

375
00:16:34,760 --> 00:16:37,120
Speaker 3: avoid dehydration because that again will make your skin look

376
00:16:37,160 --> 00:16:40,480
Speaker 3: very puffy and tired the next day. All right, leanne

377
00:16:41,120 --> 00:16:43,400
Speaker 3: the most exciting segment we've done for quite some time.

378
00:16:44,240 --> 00:16:52,400
Speaker 3: Bread Now, my favorite bread is a crusty, fresh, deep dense,

379
00:16:52,560 --> 00:16:57,560
Speaker 3: grainy sourdough and I love nothing more than having that

380
00:16:57,600 --> 00:16:59,240
Speaker 3: when you get the fresh little bit at the end

381
00:16:59,240 --> 00:17:01,480
Speaker 3: with a bit of vegemin a bit of butter maybe

382
00:17:01,760 --> 00:17:07,000
Speaker 3: or some pesto and marinated goats, cheese and tomato like delish.

383
00:17:08,160 --> 00:17:12,160
Speaker 2: I buy bread, Yes, we buy bread. I buy bread

384
00:17:12,160 --> 00:17:13,360
Speaker 2: for the kids. We buy a whole meal.

385
00:17:13,760 --> 00:17:17,000
Speaker 3: But the question that came up through my clients that

386
00:17:17,160 --> 00:17:20,040
Speaker 3: led to this discussion was that a client had said

387
00:17:20,080 --> 00:17:22,560
Speaker 3: to me, I can't eat bread and lose weight.

388
00:17:22,640 --> 00:17:23,760
Speaker 2: That was her belief.

389
00:17:24,520 --> 00:17:26,880
Speaker 3: And one of the things when you work with clients

390
00:17:26,960 --> 00:17:30,879
Speaker 3: is that's important you listen to their beliefs and perspective

391
00:17:31,000 --> 00:17:33,360
Speaker 3: and not say you're wrong, that's not true. You can

392
00:17:33,400 --> 00:17:35,639
Speaker 3: eat bread because for whatever reason they may choose not

393
00:17:35,680 --> 00:17:38,200
Speaker 3: to have bread. But I know bread is a little

394
00:17:38,240 --> 00:17:40,679
Speaker 3: bit of sensitive topics, and people find they can't control

395
00:17:40,680 --> 00:17:44,920
Speaker 3: themselves around bread, or they really only like or prefer

396
00:17:45,080 --> 00:17:47,400
Speaker 3: the sort of soft white bread, which we would argue

397
00:17:47,440 --> 00:17:50,200
Speaker 3: is perhaps not the best choice nutritionally. Although say the

398
00:17:50,240 --> 00:17:53,359
Speaker 3: kids will only eat white bread, they can't have sour

399
00:17:53,400 --> 00:17:55,880
Speaker 3: dough in the house. Sour doo's healthier? Is it healthier?

400
00:17:56,359 --> 00:17:58,679
Speaker 3: Then there's all these low carbreads. So I thought, you

401
00:17:58,720 --> 00:18:01,480
Speaker 3: know what, there's plenty of stuff to talk about when

402
00:18:01,480 --> 00:18:02,760
Speaker 3: it comes to bread. So we thought it would be

403
00:18:02,800 --> 00:18:04,359
Speaker 3: great to do a bit of an overview on our

404
00:18:04,480 --> 00:18:07,439
Speaker 3: perspective on it. So you know, bread's of dietary stable

405
00:18:07,480 --> 00:18:09,720
Speaker 3: for thousands of years. It's a source of carver hydrates,

406
00:18:09,800 --> 00:18:13,800
Speaker 3: beakrit vitamins, and you know, traditionally, if I think back

407
00:18:13,840 --> 00:18:16,600
Speaker 3: to the seventies, we would have small slices of white

408
00:18:16,600 --> 00:18:19,240
Speaker 3: bread that fit very neatly in the toaster. And then

409
00:18:19,320 --> 00:18:21,439
Speaker 3: we became more aware of the role of dietary fiber

410
00:18:21,480 --> 00:18:23,760
Speaker 3: coming through a whole grain, which might be through wholemeal

411
00:18:23,800 --> 00:18:26,000
Speaker 3: bread which has had the actual grain ground down but

412
00:18:26,119 --> 00:18:29,480
Speaker 3: retains the fiber, or a whole grain variety of bread

413
00:18:29,480 --> 00:18:31,720
Speaker 3: which can range between ten percent grain right up to

414
00:18:31,760 --> 00:18:35,479
Speaker 3: sort of twenty five thirty percent grain, which sort of

415
00:18:35,520 --> 00:18:37,000
Speaker 3: have the whole grain in them. You can see them

416
00:18:37,040 --> 00:18:39,679
Speaker 3: much coarser, and what we know now is they're more

417
00:18:39,720 --> 00:18:42,119
Speaker 3: slowly digested than both whole meal and white bread, so

418
00:18:42,160 --> 00:18:45,160
Speaker 3: they release glucose much more slowly into the bloodstream. When

419
00:18:45,240 --> 00:18:48,040
Speaker 3: it comes to low carbreads, which we've covered on our

420
00:18:48,080 --> 00:18:50,359
Speaker 3: product review segment, they are breads that tend to have

421
00:18:50,440 --> 00:18:53,840
Speaker 3: our either formulated flower that's higher in protein or be

422
00:18:53,960 --> 00:18:56,399
Speaker 3: very dense in grain to keep the carver hydrate loads

423
00:18:56,400 --> 00:19:00,359
Speaker 3: as low as say five seven grams per serve to

424
00:19:00,359 --> 00:19:03,520
Speaker 3: say twenty thirty grams of carbohydrate for regular bread. And

425
00:19:03,560 --> 00:19:05,760
Speaker 3: then of course we have sort of more ittesian breads,

426
00:19:05,760 --> 00:19:09,560
Speaker 3: which may include things like sour dough or specialty breads

427
00:19:09,560 --> 00:19:12,080
Speaker 3: that are consumed in different cultures, like your Turkish bread,

428
00:19:12,160 --> 00:19:15,760
Speaker 3: your Lebanese bread, which can have much much higher carbohydrate loads,

429
00:19:15,760 --> 00:19:18,240
Speaker 3: you know, forty five up to sort of sixty even

430
00:19:18,280 --> 00:19:21,480
Speaker 3: eighty grams of carbohydrate per serve because of the density

431
00:19:21,480 --> 00:19:24,560
Speaker 3: of flour in that bread. So there is first of all,

432
00:19:24,680 --> 00:19:27,040
Speaker 3: no one size fits or model about how much bread

433
00:19:27,080 --> 00:19:30,439
Speaker 3: is too much. In general, if your gut con tolerate grains,

434
00:19:30,480 --> 00:19:33,040
Speaker 3: grains is always best because you're getting the whole grain

435
00:19:33,040 --> 00:19:35,520
Speaker 3: in the nutrition. There are also benefits to breads like

436
00:19:35,600 --> 00:19:38,720
Speaker 3: rye bread because they've got different types of fiber, which

437
00:19:38,720 --> 00:19:40,960
Speaker 3: can be great for gut health for the right person.

438
00:19:41,000 --> 00:19:44,359
Speaker 3: Lower carbreads might be a really great option in keeping

439
00:19:44,359 --> 00:19:48,360
Speaker 3: carbohydrate low for whatever reason that is. And I think

440
00:19:48,359 --> 00:19:51,520
Speaker 3: the main thing that crosses my path is the size

441
00:19:51,520 --> 00:19:54,919
Speaker 3: of slices. So if you think, as I said, to

442
00:19:55,040 --> 00:19:59,040
Speaker 3: traditional white sized bread, it was quite small thirty grams

443
00:19:59,160 --> 00:20:02,080
Speaker 3: roughly per slice, about sixty. Now the large slices of

444
00:20:02,080 --> 00:20:05,119
Speaker 3: bread can be double that, and with it comes a

445
00:20:05,200 --> 00:20:07,840
Speaker 3: much higher carbohydrate load and calories. You know, you can

446
00:20:07,880 --> 00:20:10,680
Speaker 3: get big slices of grain bread that look really healthy,

447
00:20:11,240 --> 00:20:13,639
Speaker 3: but they're coming in it, you know, close to fifty

448
00:20:13,640 --> 00:20:16,960
Speaker 3: grams of carbohydrate per slice, which is significant for people

449
00:20:16,960 --> 00:20:19,080
Speaker 3: who perhaps aren't burning that much carbohydrate.

450
00:20:19,560 --> 00:20:21,000
Speaker 2: So I'm not anti carb.

451
00:20:20,840 --> 00:20:22,479
Speaker 3: I just like my clients to be aware of the

452
00:20:22,520 --> 00:20:25,760
Speaker 3: density of some of these big slices, and in particular

453
00:20:25,840 --> 00:20:28,600
Speaker 3: sour jough, because sourjough, if it's not whole grain, is

454
00:20:28,600 --> 00:20:32,359
Speaker 3: still a white bread. It's better quality, it's got a

455
00:20:32,400 --> 00:20:35,199
Speaker 3: lower GI, but it still has that fiber load. So

456
00:20:35,240 --> 00:20:37,240
Speaker 3: a couple of slices of sowjough you'll get when you

457
00:20:37,320 --> 00:20:39,800
Speaker 3: go to the cafe for breakfast, we'll have upwards of

458
00:20:39,840 --> 00:20:42,840
Speaker 3: sixty plus grams of carbohydrate, which is not insignificant. So

459
00:20:43,000 --> 00:20:46,320
Speaker 3: usually my recommendation with clients is it's one size of

460
00:20:46,359 --> 00:20:48,840
Speaker 3: sour doough, not two, and where you can opt for

461
00:20:48,880 --> 00:20:51,040
Speaker 3: the grain varieties too. And of course, Leah, and the

462
00:20:51,119 --> 00:20:53,520
Speaker 3: issue with sourjough is that it's off and round, so

463
00:20:53,560 --> 00:20:55,080
Speaker 3: you get these little bits on the end and then

464
00:20:55,119 --> 00:20:57,080
Speaker 3: these massive slices in the middle. So it's a little

465
00:20:57,119 --> 00:21:00,520
Speaker 3: bit of just being mindful of portions. But you know,

466
00:21:00,600 --> 00:21:03,199
Speaker 3: my clients will have two, maybe up to four sizees

467
00:21:03,240 --> 00:21:05,200
Speaker 3: of bread if they're quite active. But there's no one

468
00:21:05,240 --> 00:21:08,040
Speaker 3: size fits or model. It's more for me the type

469
00:21:08,080 --> 00:21:12,080
Speaker 3: and the size. And then if I have a client

470
00:21:12,160 --> 00:21:15,240
Speaker 3: who loves an artesian loaf and that's they're not cheap.

471
00:21:15,280 --> 00:21:16,880
Speaker 3: You know, you're looking at eight ten dollars a loaf,

472
00:21:17,480 --> 00:21:20,600
Speaker 3: but they can't control themselves and we'll eat the whole thing. Obviously,

473
00:21:20,600 --> 00:21:24,040
Speaker 3: we look at behavioral strategies around that, and you know,

474
00:21:24,240 --> 00:21:27,200
Speaker 3: to make them last long are great options to freeze them.

475
00:21:27,320 --> 00:21:29,719
Speaker 3: You know, when I visit my Italian friends in Woollongong,

476
00:21:30,080 --> 00:21:33,640
Speaker 3: when they get great Sydney sourdough, we take down. They

477
00:21:33,680 --> 00:21:35,960
Speaker 3: will cut it and freeze it and so it's ready

478
00:21:35,960 --> 00:21:39,040
Speaker 3: for toast, but they don't waste it. But rather than

479
00:21:39,040 --> 00:21:41,600
Speaker 3: having that fresh loaf on there and you keep snacking away.

480
00:21:41,680 --> 00:21:44,080
Speaker 3: So it's about just managing it and being able to

481
00:21:44,080 --> 00:21:47,800
Speaker 3: incorporate it without being too tempted when it's fresh and crusty,

482
00:21:47,880 --> 00:21:49,840
Speaker 3: because we've all been there and before you know it,

483
00:21:49,880 --> 00:21:50,800
Speaker 3: half the loaf's gone.

484
00:21:50,880 --> 00:21:54,600
Speaker 1: Absolutely, And I always find it funny that clients, and

485
00:21:54,680 --> 00:21:57,320
Speaker 1: as you said, we're not here to tell people what

486
00:21:57,359 --> 00:21:59,600
Speaker 1: to do or tell them what to believe. But it's

487
00:21:59,600 --> 00:22:02,320
Speaker 1: always amusing to me when clients go, I can't eat bread.

488
00:22:02,359 --> 00:22:04,639
Speaker 1: Breads fattening, And then I sort of explain what a

489
00:22:04,680 --> 00:22:07,040
Speaker 1: macronutrient is and how you know bread would fall within

490
00:22:07,080 --> 00:22:09,639
Speaker 1: a carbohydrate, not actually within a fat like bread has

491
00:22:09,760 --> 00:22:12,000
Speaker 1: very very minimal amounts of fat. Of course, if we're

492
00:22:12,000 --> 00:22:14,800
Speaker 1: putting things like butter or avocado or peanut butter on it,

493
00:22:14,840 --> 00:22:17,399
Speaker 1: then we're adding fat to it. But traditionally bread is

494
00:22:17,520 --> 00:22:19,800
Speaker 1: very low fat. So I'm not really sure where the

495
00:22:19,840 --> 00:22:22,800
Speaker 1: whole thought process. I know, I've heard it from so

496
00:22:23,000 --> 00:22:25,120
Speaker 1: many clients. Even my mum, I think, you know, has

497
00:22:25,119 --> 00:22:27,640
Speaker 1: said in the past, our bread's very fattening. So it's

498
00:22:27,640 --> 00:22:30,320
Speaker 1: not fattening, it just has a lot of carbohydrates. In it,

499
00:22:30,359 --> 00:22:33,080
Speaker 1: And I think it's really dependent on the amount whether

500
00:22:33,200 --> 00:22:36,440
Speaker 1: or not people can tolerate bread in terms of losing weight.

501
00:22:36,560 --> 00:22:38,159
Speaker 1: But I think because I work with a lot of

502
00:22:38,160 --> 00:22:40,359
Speaker 1: clients from a gut health perspective but also a fat

503
00:22:40,359 --> 00:22:43,280
Speaker 1: loss perspective, we're really looking at about the quality of

504
00:22:43,320 --> 00:22:45,320
Speaker 1: the bread as well. And as you mentioned, a lot

505
00:22:45,359 --> 00:22:47,640
Speaker 1: of my clients will preference something like a mixed grain

506
00:22:47,800 --> 00:22:51,480
Speaker 1: saldo because sourdo has been slowly fermented over time. So

507
00:22:51,560 --> 00:22:53,760
Speaker 1: for a lot of people, if they're not selly like,

508
00:22:53,880 --> 00:22:56,520
Speaker 1: they can tolerate, you know, some bit of gluten and wheat,

509
00:22:56,760 --> 00:22:58,600
Speaker 1: but they have a little bit of a sensitive tummy.

510
00:22:58,640 --> 00:23:00,719
Speaker 1: A lot of my clients can tolerate it's something like

511
00:23:00,760 --> 00:23:03,680
Speaker 1: a small bit of sourdo a lot easier than say

512
00:23:03,800 --> 00:23:05,960
Speaker 1: just this standed piece of wholemeal bread or wheat bread

513
00:23:06,040 --> 00:23:09,160
Speaker 1: or something like that. So soado has always been my favorite,

514
00:23:09,200 --> 00:23:12,679
Speaker 1: particularly a beautiful crusty sourdo where it's like really you know,

515
00:23:12,800 --> 00:23:15,480
Speaker 1: thick on the outside and soften and sort of almost

516
00:23:15,480 --> 00:23:17,240
Speaker 1: almost say gooey, but it's not gooey, you know, it's

517
00:23:17,280 --> 00:23:19,159
Speaker 1: nice and sort of air rated in the middle. And

518
00:23:19,200 --> 00:23:21,040
Speaker 1: I do love just putting a good spread of sort

519
00:23:21,080 --> 00:23:23,879
Speaker 1: of good quality butter or some avocado and you know,

520
00:23:23,920 --> 00:23:26,000
Speaker 1: a shake of chili flakes or something on that. And

521
00:23:26,040 --> 00:23:29,000
Speaker 1: soado is a perfect, wonderful first food for babies as well.

522
00:23:29,080 --> 00:23:30,720
Speaker 1: That was one of the first things I gave Mere

523
00:23:30,720 --> 00:23:33,240
Speaker 1: because she just gnawed on the outside of it. She

524
00:23:33,280 --> 00:23:36,639
Speaker 1: absolutely loved it. So I'm a big sourdo fan. But also,

525
00:23:36,680 --> 00:23:39,399
Speaker 1: as you mentioned, a lot of those denser whole grain breads,

526
00:23:39,440 --> 00:23:42,080
Speaker 1: I love them from a gut health perspective, but because

527
00:23:42,119 --> 00:23:46,800
Speaker 1: they are so dense, depending on the size and height

528
00:23:46,840 --> 00:23:49,120
Speaker 1: and activity levels of my clients, I might just get

529
00:23:49,160 --> 00:23:51,280
Speaker 1: them to make sort of a you know, use one

530
00:23:51,320 --> 00:23:53,640
Speaker 1: slice and use like half a sandwich and then bulk

531
00:23:53,680 --> 00:23:55,520
Speaker 1: it out with big salad and you know, some extra

532
00:23:55,600 --> 00:23:58,320
Speaker 1: sort of starchin non starchy veggies on the side there.

533
00:23:58,320 --> 00:24:00,280
Speaker 1: So I don't think there's a right or wrong rule

534
00:24:00,359 --> 00:24:02,399
Speaker 1: with bread, but I do find that when I have

535
00:24:02,480 --> 00:24:05,040
Speaker 1: clients we're having sort of two three slices of breakfast

536
00:24:05,080 --> 00:24:07,680
Speaker 1: and another too three slices at lunch, I just don't

537
00:24:07,680 --> 00:24:10,680
Speaker 1: feel like it's as filling as some of our other

538
00:24:10,720 --> 00:24:13,960
Speaker 1: types of carbohydrates or stargy carbohydrates. So I find a

539
00:24:13,960 --> 00:24:15,960
Speaker 1: lot of my clients were looking for that volume dents

540
00:24:16,000 --> 00:24:18,479
Speaker 1: eating approach where they're hungry all the time. I do

541
00:24:18,600 --> 00:24:20,880
Speaker 1: like to include a little bit of maybe bread at breakfast,

542
00:24:21,040 --> 00:24:23,880
Speaker 1: but then lunch I do tend to use carbohydrates like potato,

543
00:24:23,960 --> 00:24:26,080
Speaker 1: orsweet potato or a bit of rice or kinoi or

544
00:24:26,160 --> 00:24:28,520
Speaker 1: legumes to fill them up more because you're sort of

545
00:24:28,560 --> 00:24:30,679
Speaker 1: getting a bit more bang via buck. So I'm not

546
00:24:30,760 --> 00:24:33,920
Speaker 1: a huge bread sandwich type person, but I do love

547
00:24:33,960 --> 00:24:36,800
Speaker 1: some definitely some good quality sourdo or nice life of

548
00:24:36,840 --> 00:24:39,320
Speaker 1: mixed dense grain bread with some of my eggs or

549
00:24:39,320 --> 00:24:41,440
Speaker 1: something like that in the morning. And I am partial

550
00:24:41,480 --> 00:24:44,520
Speaker 1: to using some of the protein toasts as well, particularly

551
00:24:44,600 --> 00:24:47,640
Speaker 1: during pregnancy when I really struggle to just eat enough protein.

552
00:24:47,800 --> 00:24:49,439
Speaker 1: I would often just have a bit of you know,

553
00:24:49,480 --> 00:24:51,919
Speaker 1: like a fried egg with a protein toast with a

554
00:24:51,920 --> 00:24:54,080
Speaker 1: bit of cheese and some veggies on the side. That

555
00:24:54,240 --> 00:24:56,000
Speaker 1: was my go to meal. I think I had that

556
00:24:56,119 --> 00:24:58,800
Speaker 1: nearly every day for months when I had a few

557
00:24:58,840 --> 00:25:00,920
Speaker 1: sort of food a versions. And so I think we've

558
00:25:00,920 --> 00:25:03,639
Speaker 1: come a long way with breads, and there's definitely better

559
00:25:03,720 --> 00:25:06,400
Speaker 1: options from a health perspective, and then better options from

560
00:25:06,440 --> 00:25:08,720
Speaker 1: a sort of fat loss perspective as well.

561
00:25:08,840 --> 00:25:11,920
Speaker 3: And there's a huge range of also breads that target

562
00:25:12,000 --> 00:25:14,960
Speaker 3: digestive health and well being with some special fibers in them.

563
00:25:15,000 --> 00:25:18,680
Speaker 3: You can also find low fodmap loaves in specially outlets

564
00:25:18,680 --> 00:25:21,399
Speaker 3: like Baker's Delight for people. But I guess the key

565
00:25:21,480 --> 00:25:23,639
Speaker 3: thing I try and get my clients to do is

566
00:25:23,680 --> 00:25:25,600
Speaker 3: have a quick scan of carbs per serve and just

567
00:25:25,680 --> 00:25:27,359
Speaker 3: keep an eye on it. I think I mentioned a

568
00:25:27,359 --> 00:25:29,520
Speaker 3: few weeks ago I saw a Sowjo role at Wollis

569
00:25:29,560 --> 00:25:31,800
Speaker 3: that had like eighty grams of carbohydrate, So as a

570
00:25:31,880 --> 00:25:34,680
Speaker 3: rough reference, a couple of slices of bread or have

571
00:25:34,720 --> 00:25:37,760
Speaker 3: about thirty grams of carbohydrate for regular, so if it's

572
00:25:37,760 --> 00:25:40,399
Speaker 3: starting to gap around sixty, it's a very dense type

573
00:25:40,440 --> 00:25:44,360
Speaker 3: loaf and possibly more appropriate for very active people who

574
00:25:44,359 --> 00:25:48,080
Speaker 3: want to gain muscle mass or younger people. But just

575
00:25:48,119 --> 00:25:50,800
Speaker 3: going on with what I use the lower carbbreads for,

576
00:25:50,960 --> 00:25:54,359
Speaker 3: because I find that a slice of toast, for example,

577
00:25:54,600 --> 00:25:58,480
Speaker 3: is a filling snack, whereas if you grab crackers or

578
00:25:58,520 --> 00:26:00,240
Speaker 3: even a fruit, sometimes you don't feel like I've had

579
00:26:00,280 --> 00:26:02,920
Speaker 3: a snack or anything substantial, Whereas when I've got my

580
00:26:03,040 --> 00:26:05,040
Speaker 3: hungry girls in the afternoon, particularly if they're going to

581
00:26:05,040 --> 00:26:07,440
Speaker 3: the gym before they go home for dinner and they

582
00:26:07,440 --> 00:26:09,520
Speaker 3: have a slice of like a protein toast with peanut

583
00:26:09,520 --> 00:26:12,760
Speaker 3: butter and some honey or banana and peanut butter. They

584
00:26:12,840 --> 00:26:15,639
Speaker 3: just need one slice and it really fills them up

585
00:26:15,680 --> 00:26:18,880
Speaker 3: and feels really satisfying that they've actually eaten something substantial.

586
00:26:19,200 --> 00:26:20,960
Speaker 3: So that can be a really smart way to use

587
00:26:21,000 --> 00:26:23,480
Speaker 3: those new loaves. And what I encourage my families to

588
00:26:23,520 --> 00:26:26,240
Speaker 3: do is keep them in the freezer because if you're

589
00:26:26,240 --> 00:26:27,840
Speaker 3: not using it very often, you're not throwing it away

590
00:26:27,880 --> 00:26:30,440
Speaker 3: because they're not inexpensive. Some of these loaves, you know,

591
00:26:30,440 --> 00:26:32,160
Speaker 3: you're looking at five six dollars, and if you're only

592
00:26:32,240 --> 00:26:34,360
Speaker 3: using a couple of slices a week, or the rest

593
00:26:34,359 --> 00:26:35,960
Speaker 3: of the family are having a plane a loaf, you

594
00:26:35,960 --> 00:26:38,320
Speaker 3: don't want to waste it. And they freeze really well.

595
00:26:38,359 --> 00:26:40,320
Speaker 3: So I would encourage you if you do invest in

596
00:26:40,320 --> 00:26:42,520
Speaker 3: that kind of bread, whether it's an expensive sour dough

597
00:26:42,560 --> 00:26:44,840
Speaker 3: from the bakery and you're trying not to eat it all,

598
00:26:45,400 --> 00:26:47,480
Speaker 3: or you know, one of those protein loaves, keep them

599
00:26:47,480 --> 00:26:50,320
Speaker 3: in the freezer. It keeps them really fresh because of

600
00:26:49,480 --> 00:26:52,960
Speaker 3: the grains that will stop them from going ransoid, and

601
00:26:53,000 --> 00:26:54,960
Speaker 3: it will keep for a long time as toast. Admittedly

602
00:26:54,960 --> 00:26:57,280
Speaker 3: it's not as nice as fresh, but if you're trying

603
00:26:57,320 --> 00:26:59,400
Speaker 3: to extend the life of that loaf and not eat

604
00:26:59,400 --> 00:27:01,080
Speaker 3: it all at once, it will freeze really well. And

605
00:27:01,160 --> 00:27:02,679
Speaker 3: a smart thing to have on hand for quick and

606
00:27:02,720 --> 00:27:04,840
Speaker 3: easy meals or even you know, late night dinner if

607
00:27:04,840 --> 00:27:06,639
Speaker 3: you're home and have that with some tuna or salmon.

608
00:27:06,680 --> 00:27:08,800
Speaker 3: It's a great way to avoid ordering takeaway.

609
00:27:09,280 --> 00:27:11,880
Speaker 1: Those protein loaves actually come frozen as well, so often

610
00:27:11,920 --> 00:27:13,560
Speaker 1: I picked them up off the shelf and I'm like, oh,

611
00:27:13,600 --> 00:27:15,719
Speaker 1: they're a bit wet. That's a bit weird. And then

612
00:27:15,720 --> 00:27:18,240
Speaker 1: I actually saw them unpacking them one day, like restocking

613
00:27:18,280 --> 00:27:20,280
Speaker 1: the shelves, and I asked the guy and he said, yeah,

614
00:27:20,280 --> 00:27:21,920
Speaker 1: they come frozen off the back of the truck. So

615
00:27:22,000 --> 00:27:24,600
Speaker 1: whatever the company is that sends them, they send them frozen.

616
00:27:24,680 --> 00:27:28,159
Speaker 1: So I rarely ever use those protein low card loaves

617
00:27:28,200 --> 00:27:31,120
Speaker 1: as a sandwich option. I'd say nine to nine percent

618
00:27:31,160 --> 00:27:32,679
Speaker 1: of the time. If I'd given them to my clients

619
00:27:32,760 --> 00:27:35,520
Speaker 1: or I eat them myself. It's as toast because it's

620
00:27:35,560 --> 00:27:37,840
Speaker 1: not a nice fresh bread. It's not nice and airy

621
00:27:37,880 --> 00:27:40,800
Speaker 1: and light it doesn't make a nice sandwich. It's incredibly dense,

622
00:27:41,080 --> 00:27:43,560
Speaker 1: and I just think unless it's toasted, I actually don't

623
00:27:43,560 --> 00:27:46,280
Speaker 1: think it's very nice at all. So I always keep

624
00:27:46,320 --> 00:27:48,240
Speaker 1: that in my freezer because it kind of comes frozen,

625
00:27:48,240 --> 00:27:50,199
Speaker 1: it gets to frost it on the shelf. It's not

626
00:27:50,240 --> 00:27:52,720
Speaker 1: something that's nice that you would actually enjoy fresh, So

627
00:27:52,760 --> 00:27:55,000
Speaker 1: I always put those loaves in the freezer. But they

628
00:27:55,000 --> 00:27:56,960
Speaker 1: are they do have a beautiful mix of you know,

629
00:27:57,200 --> 00:27:59,160
Speaker 1: a lot of different types of seeds and a wonderful

630
00:27:59,200 --> 00:28:03,280
Speaker 1: fat profile them, but they are actually incredibly low in carbohydrates.

631
00:28:03,280 --> 00:28:05,919
Speaker 1: So I definitely don't use those options as a post

632
00:28:06,000 --> 00:28:10,280
Speaker 1: workout option for my active clients because we definitely do

633
00:28:10,359 --> 00:28:13,359
Speaker 1: want carbohydrates in post workout to support fueling. So if

634
00:28:13,400 --> 00:28:15,960
Speaker 1: you're going to do a low carb protein type toast

635
00:28:16,040 --> 00:28:17,719
Speaker 1: with a bit of banana and honey, you're gonna put

636
00:28:17,760 --> 00:28:20,119
Speaker 1: the carbs on it, then that's absolutely okay. But a

637
00:28:20,119 --> 00:28:22,520
Speaker 1: lot of people will do that with some peanut butter

638
00:28:22,600 --> 00:28:25,639
Speaker 1: and it's a very very low carbohydrate breakfast or snack,

639
00:28:25,840 --> 00:28:28,000
Speaker 1: And if you're doing that post workout, yes you're hitting

640
00:28:28,040 --> 00:28:30,520
Speaker 1: the protein, but you're not hitting the carbohydrates That are

641
00:28:30,560 --> 00:28:33,080
Speaker 1: needed to refuel the muscles, so just be wary of that.

642
00:28:33,119 --> 00:28:35,320
Speaker 3: I think as well good point, and I use bananas

643
00:28:35,359 --> 00:28:37,240
Speaker 3: quite often for that, so or even if you like

644
00:28:37,280 --> 00:28:39,240
Speaker 3: German honey, it's a great way to incorporate that but

645
00:28:39,320 --> 00:28:41,000
Speaker 3: still get the protein definitely.

646
00:28:41,040 --> 00:28:44,400
Speaker 1: And leading on from exercise, our listener question of the

647
00:28:44,400 --> 00:28:47,720
Speaker 1: week is actually around exercise, Susi. So our listener wrote

648
00:28:47,800 --> 00:28:50,040
Speaker 1: in I think through us through Instagram and asked us

649
00:28:50,320 --> 00:28:53,040
Speaker 1: what is the best time to do exercise? So I

650
00:28:53,080 --> 00:28:55,360
Speaker 1: know there is a little bit of research in this space, Susi.

651
00:28:55,440 --> 00:28:58,360
Speaker 1: So I'll pass over to you to let our listeners know.

652
00:28:58,800 --> 00:29:01,200
Speaker 1: But first I always and you know, I think for

653
00:29:01,200 --> 00:29:03,640
Speaker 1: a lot of people who struggle with exercise and they're

654
00:29:03,880 --> 00:29:05,920
Speaker 1: on again, they're off again, they have a gym membership,

655
00:29:06,040 --> 00:29:08,760
Speaker 1: they rarely go. They'll go sporadically and burst for a

656
00:29:08,840 --> 00:29:10,360
Speaker 1: couple of weeks, and they're not go for a couple

657
00:29:10,400 --> 00:29:12,560
Speaker 1: of weeks or a month. I always say that the

658
00:29:12,600 --> 00:29:15,040
Speaker 1: best time to exercise is when it makes you feel good.

659
00:29:15,120 --> 00:29:16,800
Speaker 1: And I have a lot of clients who say I

660
00:29:16,800 --> 00:29:18,480
Speaker 1: need to wake up and I need to go, because

661
00:29:18,520 --> 00:29:19,960
Speaker 1: if I don't go in the morning, then I won't

662
00:29:20,000 --> 00:29:21,960
Speaker 1: go at all, so I will always support them and

663
00:29:22,040 --> 00:29:24,040
Speaker 1: encourage them to just go first thing in the morning.

664
00:29:24,160 --> 00:29:25,840
Speaker 1: Or I have a lot of clients who you know,

665
00:29:25,880 --> 00:29:28,880
Speaker 1: they're so busy getting kids out the door, making school lunches,

666
00:29:28,920 --> 00:29:31,480
Speaker 1: doing the run to work in school in the morning,

667
00:29:31,520 --> 00:29:34,400
Speaker 1: they just don't have time. So it's like after dinner,

668
00:29:34,480 --> 00:29:36,520
Speaker 1: or it's something in the afternoon, they finish work, they

669
00:29:36,520 --> 00:29:39,000
Speaker 1: go straight to the gym. I think with exercise for

670
00:29:39,040 --> 00:29:40,640
Speaker 1: a lot of it's it's best to get into a

671
00:29:40,760 --> 00:29:43,479
Speaker 1: routine at a similar type of day, so you're creating

672
00:29:43,520 --> 00:29:46,520
Speaker 1: that consistent habit. Me with my own business, I don't

673
00:29:46,520 --> 00:29:49,400
Speaker 1: have consistency, so some days I'm like, oh, I just

674
00:29:49,480 --> 00:29:51,160
Speaker 1: run out of time the day to go. Like on

675
00:29:51,200 --> 00:29:52,920
Speaker 1: a Monday, I like to go early because I don't

676
00:29:52,920 --> 00:29:55,240
Speaker 1: have too many clients. On a Tuesday, I've got clients

677
00:29:55,320 --> 00:29:57,280
Speaker 1: most of the day. If I go, it's generally in

678
00:29:57,320 --> 00:29:59,760
Speaker 1: the afternoon. On a Wednesday, tends to be about mid

679
00:29:59,760 --> 00:30:02,240
Speaker 1: mor Because I'm jumping all over the place with my

680
00:30:02,280 --> 00:30:05,800
Speaker 1: own exercise, I feel like that's harder to stay consistent

681
00:30:05,880 --> 00:30:07,280
Speaker 1: with it than when I used to work at the

682
00:30:07,320 --> 00:30:09,840
Speaker 1: hospital and I would go every afternoon, like i'd start

683
00:30:09,880 --> 00:30:12,240
Speaker 1: at the hospital at seven thirty, I'd finished by four pm,

684
00:30:12,280 --> 00:30:13,880
Speaker 1: and I'd be at the gym by four point thirty

685
00:30:14,040 --> 00:30:16,440
Speaker 1: pretty much every day Monday to Friday. So I find

686
00:30:16,480 --> 00:30:19,960
Speaker 1: that with consistency, if you struggle with exercise, that's probably

687
00:30:19,960 --> 00:30:22,520
Speaker 1: the best thing. Don't really worry about what the research

688
00:30:22,560 --> 00:30:24,480
Speaker 1: says in terms of the time of day. Just go

689
00:30:24,880 --> 00:30:27,400
Speaker 1: consistently at a similar time each day, and I feel

690
00:30:27,400 --> 00:30:28,840
Speaker 1: like that's going to be one of the best things

691
00:30:28,840 --> 00:30:31,560
Speaker 1: you can do to get into that regular habit. But

692
00:30:31,960 --> 00:30:34,560
Speaker 1: if our listeners are interested about some of the science

693
00:30:34,600 --> 00:30:37,080
Speaker 1: behind this, Suzi, what does the research tell us in

694
00:30:37,160 --> 00:30:39,160
Speaker 1: terms of the best time to exercise, Well.

695
00:30:38,960 --> 00:30:40,440
Speaker 2: It's a bit of theory.

696
00:30:40,520 --> 00:30:42,720
Speaker 3: In terms of the argument has always been if you

697
00:30:42,800 --> 00:30:45,160
Speaker 3: go fast after the overnight fast, you'll burn a higher

698
00:30:45,160 --> 00:30:49,040
Speaker 3: proportion of fat. Now, in theory it is correct because

699
00:30:49,040 --> 00:30:51,160
Speaker 3: you're in a fasted state, but it's got a lot

700
00:30:51,160 --> 00:30:54,040
Speaker 3: more to do with the intensity of exercise rather than the.

701
00:30:53,920 --> 00:30:54,600
Speaker 2: Time of day.

702
00:30:54,720 --> 00:30:57,480
Speaker 3: And I'm like you, the best time of data exercise

703
00:30:57,560 --> 00:31:00,240
Speaker 3: is when you're going to do it. The benefit of

704
00:31:00,440 --> 00:31:02,520
Speaker 3: going faster or in the morning is that you'll get

705
00:31:02,520 --> 00:31:04,960
Speaker 3: a metabolic boost from that. Mind, you you'll get a

706
00:31:05,000 --> 00:31:06,920
Speaker 3: metabolic boost from training in the afternoon as well if

707
00:31:06,920 --> 00:31:09,560
Speaker 3: you do it high enough intensity. But for example, if

708
00:31:09,600 --> 00:31:12,000
Speaker 3: you've not eaten for twelve hours and then you go

709
00:31:12,040 --> 00:31:15,240
Speaker 3: and exercise at high intensity, it's going to increase metabolic rate,

710
00:31:15,280 --> 00:31:17,600
Speaker 3: which will follow through for several hours of that day.

711
00:31:18,200 --> 00:31:19,800
Speaker 3: But it's no good if you're going to argue with

712
00:31:19,800 --> 00:31:22,320
Speaker 3: yourself every morning and actually end up not going more

713
00:31:22,320 --> 00:31:24,640
Speaker 3: than you go because you actually are not a morning person.

714
00:31:24,720 --> 00:31:26,800
Speaker 3: So I think it's really worth in the same way

715
00:31:26,840 --> 00:31:30,760
Speaker 3: of spending time considering what exercise you enjoy doing, think

716
00:31:30,800 --> 00:31:33,320
Speaker 3: of what time of day is best for you, and

717
00:31:33,360 --> 00:31:36,120
Speaker 3: then create the schedule and system to make it easier

718
00:31:36,160 --> 00:31:38,080
Speaker 3: to go. So whether that's making sure you're going to

719
00:31:38,080 --> 00:31:40,360
Speaker 3: meet a friend or you're doing it at a time

720
00:31:40,400 --> 00:31:44,160
Speaker 3: of day that is more appropriate or fits in with

721
00:31:44,200 --> 00:31:47,240
Speaker 3: the schedule. What I do say though, and this is

722
00:31:47,320 --> 00:31:50,120
Speaker 3: relevant for our women listening. And I say women because

723
00:31:50,680 --> 00:31:53,280
Speaker 3: primarily I work with women with this disorder, but it's

724
00:31:53,280 --> 00:31:54,080
Speaker 3: relevant for MENTO.

725
00:31:55,120 --> 00:31:57,200
Speaker 2: We know lelyand that a number of.

726
00:31:57,120 --> 00:31:59,200
Speaker 3: People who are battling weight issues will have some issues

727
00:31:59,240 --> 00:32:03,560
Speaker 3: with inchilin regular or blood glucose regulation. And what is

728
00:32:03,640 --> 00:32:08,000
Speaker 3: different in their physiology and metabolism. Is that if you

729
00:32:08,600 --> 00:32:12,680
Speaker 3: have normal glucose regulation and you go and exercise, yes

730
00:32:12,720 --> 00:32:15,080
Speaker 3: you'll be hungry and you should eat, but your glucose

731
00:32:15,120 --> 00:32:17,640
Speaker 3: levels should return to normal fairly quickly. You shouldn't be

732
00:32:17,760 --> 00:32:21,920
Speaker 3: driving extreme hunger, whereas people with insulin resistance or hormonal

733
00:32:21,920 --> 00:32:24,800
Speaker 3: weight issues. What you may notice is that if you

734
00:32:24,880 --> 00:32:27,680
Speaker 3: exercise and it's been several hours since you've eaten, so say,

735
00:32:27,680 --> 00:32:29,920
Speaker 3: for example, you've eaten lunch and then you go for

736
00:32:29,920 --> 00:32:32,440
Speaker 3: a late afternoon walk, so it's three or four five

737
00:32:32,480 --> 00:32:35,160
Speaker 3: hours since you've had a substantial meal, that if you

738
00:32:35,200 --> 00:32:38,720
Speaker 3: then exercise, you may notice that you have quite significant

739
00:32:38,760 --> 00:32:41,880
Speaker 3: drops in gluecose levels and get terrible carbohydrate and sugar cravings,

740
00:32:41,920 --> 00:32:44,240
Speaker 3: which almost prompts over eating, or you feel a bit faint.

741
00:32:44,880 --> 00:32:48,240
Speaker 3: So what I do say with my clients in terms

742
00:32:48,240 --> 00:32:51,760
Speaker 3: of recommendations, if you can manage to go before breakfast, fantastic.

743
00:32:51,840 --> 00:32:53,800
Speaker 3: I like that, but I then would want breakfast within

744
00:32:53,840 --> 00:32:56,840
Speaker 3: an hour or two. But I would prefer if you're

745
00:32:56,880 --> 00:32:59,440
Speaker 3: exercising in the afternoon, for it to be after lunch

746
00:33:00,160 --> 00:33:04,200
Speaker 3: or after afternoon tea to help control those blood glucose levels, because,

747
00:33:04,240 --> 00:33:06,320
Speaker 3: for example, if I have a client who hasn't eaten

748
00:33:06,320 --> 00:33:09,040
Speaker 3: since breakfast and they exercise at lunch, they will absolutely

749
00:33:09,040 --> 00:33:12,560
Speaker 3: be likely to overeat through the afternoon and even psychologically

750
00:33:13,280 --> 00:33:16,160
Speaker 3: justify eating more because they've had a session. So I've

751
00:33:16,160 --> 00:33:18,560
Speaker 3: been to the gym, so I can have afternoon tea

752
00:33:18,720 --> 00:33:22,080
Speaker 3: or in the case of late afternoon, so rush home,

753
00:33:22,240 --> 00:33:24,120
Speaker 3: get to the gym, put the clothes on, walk in

754
00:33:24,160 --> 00:33:26,760
Speaker 3: the door at five six o'clock, absolutely ravenous, and overeat

755
00:33:26,760 --> 00:33:29,920
Speaker 3: the homuson crackers. So again, I would prefer my clients,

756
00:33:29,960 --> 00:33:32,680
Speaker 3: particularly those with glucose and insulin issues, to eat their

757
00:33:32,720 --> 00:33:36,760
Speaker 3: afternoon snack that has protein and carbohydrate and then exercise,

758
00:33:37,040 --> 00:33:40,840
Speaker 3: just because I think it helps to prevent overeating that

759
00:33:40,920 --> 00:33:43,400
Speaker 3: can come both psychologically because we think we've made a

760
00:33:43,440 --> 00:33:46,280
Speaker 3: big effort with exercise, but also in real terms, if

761
00:33:46,320 --> 00:33:49,160
Speaker 3: your glucose goes low, you will have that incredible desire

762
00:33:49,480 --> 00:33:51,600
Speaker 3: to just stuff your face to get the glucose back.

763
00:33:51,600 --> 00:33:53,360
Speaker 3: And we've all been there where we've got over hungry,

764
00:33:53,800 --> 00:33:55,760
Speaker 3: but this will be more pronounced for that client group

765
00:33:55,760 --> 00:33:58,520
Speaker 3: that I see who have got often you know, significant

766
00:33:58,520 --> 00:34:02,200
Speaker 3: weight losses required of ten kilos and they really struggle

767
00:34:02,280 --> 00:34:04,560
Speaker 3: to keep cravings under control. So for that group of

768
00:34:04,600 --> 00:34:07,280
Speaker 3: people in general, you will be better to eat something

769
00:34:07,320 --> 00:34:10,560
Speaker 3: small before you go to prevent that glucose crash and

770
00:34:10,640 --> 00:34:13,279
Speaker 3: not over and preempt that overeating.

771
00:34:14,200 --> 00:34:18,080
Speaker 1: Is my experience definitely. And you mentioned working out faster

772
00:34:18,120 --> 00:34:19,840
Speaker 1: than the morning, which can work really well for a

773
00:34:19,840 --> 00:34:22,960
Speaker 1: lot of people. But where it wouldn't work so well

774
00:34:23,040 --> 00:34:26,080
Speaker 1: is if your goal is to get stronger and gain

775
00:34:26,160 --> 00:34:28,480
Speaker 1: some significant muscle mass, or if your goal is to

776
00:34:28,560 --> 00:34:30,640
Speaker 1: hit like a PB, like you're a runner and you

777
00:34:30,680 --> 00:34:34,160
Speaker 1: want to run your ten KPB or your I don't know,

778
00:34:34,200 --> 00:34:36,600
Speaker 1: a sprinter and the godless to get as fast as possible.

779
00:34:36,800 --> 00:34:38,560
Speaker 1: You actually want to do that with a little bit

780
00:34:38,560 --> 00:34:40,719
Speaker 1: of fuel on board. You don't necessarily have to eat

781
00:34:40,719 --> 00:34:42,840
Speaker 1: a full meal, but you want to do that with

782
00:34:42,880 --> 00:34:45,120
Speaker 1: a little bit of carbohydrate and just a little bit

783
00:34:45,120 --> 00:34:47,600
Speaker 1: of protein on board. So maybe a banana and a

784
00:34:47,640 --> 00:34:50,319
Speaker 1: touch of almond butter, or maybe a milky coffee with

785
00:34:50,400 --> 00:34:53,239
Speaker 1: a tiny amount of protein powder stirred through. So you

786
00:34:53,320 --> 00:34:54,920
Speaker 1: really want to do that with just a little bit

787
00:34:54,920 --> 00:34:58,160
Speaker 1: of fuel on board. Trying to go hard or maximize

788
00:34:58,239 --> 00:35:01,040
Speaker 1: gains or hit a PB isn't ideally going to be

789
00:35:01,080 --> 00:35:03,960
Speaker 1: done in a fasted sort of empty stomach kind of state.

790
00:35:04,280 --> 00:35:06,120
Speaker 1: You definitely want to do that with just a tiny

791
00:35:06,120 --> 00:35:08,080
Speaker 1: bit of fuel on board. Doesn't necessarily have to be

792
00:35:08,120 --> 00:35:08,640
Speaker 1: a whole meal.

793
00:35:08,840 --> 00:35:11,560
Speaker 3: Yeah, I work on about ten even twenty grams a

794
00:35:11,600 --> 00:35:13,520
Speaker 3: couple of Vita weights or a slice of bread for

795
00:35:13,600 --> 00:35:16,360
Speaker 3: that group. And again, you know, if I have clients

796
00:35:16,400 --> 00:35:18,600
Speaker 3: who have glucose levels, they don't have to have a

797
00:35:18,640 --> 00:35:21,319
Speaker 3: whole banana and sandwich before they go. But you're right,

798
00:35:21,400 --> 00:35:23,200
Speaker 3: just a little bit, even a couple of Vita weights

799
00:35:23,200 --> 00:35:25,960
Speaker 3: with a precisee of cheese, you may find that regulates

800
00:35:25,960 --> 00:35:28,320
Speaker 3: your energy better, so you can exercise and train harder,

801
00:35:28,600 --> 00:35:32,200
Speaker 3: and hence the benefits of exercising at a higher intensity

802
00:35:32,200 --> 00:35:34,799
Speaker 3: outweigh any of the negatives from not going in a

803
00:35:34,840 --> 00:35:38,200
Speaker 3: completely fasted state. So I think we would both agree

804
00:35:38,239 --> 00:35:40,960
Speaker 3: on the best time to exercise is when you're going

805
00:35:41,000 --> 00:35:41,279
Speaker 3: to do.

806
00:35:41,239 --> 00:35:44,080
Speaker 1: It absolutely and consistently. If you're going to go hard

807
00:35:44,120 --> 00:35:46,279
Speaker 1: for two weeks and do seven sessions in a row,

808
00:35:46,320 --> 00:35:47,680
Speaker 1: then you're going to fall off the wagon and do

809
00:35:47,719 --> 00:35:50,600
Speaker 1: nothing for week three and four. You kind of canceling

810
00:35:50,600 --> 00:35:53,279
Speaker 1: each other out. So just start slow, start steady, ease

811
00:35:53,280 --> 00:35:55,920
Speaker 1: yourself into it, and you know, just start with walking.

812
00:35:55,960 --> 00:35:58,360
Speaker 1: That's the first thing I did, you know, postpartum, I

813
00:35:58,400 --> 00:36:00,520
Speaker 1: think around about two three weeks and a lot of

814
00:36:00,520 --> 00:36:02,360
Speaker 1: the pain had died down. I just started walking and

815
00:36:02,400 --> 00:36:05,360
Speaker 1: I was consistently averaging, you know, ten to fifteen thousand

816
00:36:05,360 --> 00:36:07,399
Speaker 1: steps every single day. I didn't even get back into

817
00:36:07,480 --> 00:36:09,960
Speaker 1: the gym until six months postpartum. I think a lot

818
00:36:10,000 --> 00:36:12,600
Speaker 1: of people were quite shocked by that. I did quite sporadically,

819
00:36:12,640 --> 00:36:14,400
Speaker 1: but then we had a really bad cold. Then we

820
00:36:14,480 --> 00:36:17,239
Speaker 1: got COVID and we started teething, and it was like

821
00:36:17,320 --> 00:36:18,960
Speaker 1: I'd go for a couple of days a week and

822
00:36:18,960 --> 00:36:20,440
Speaker 1: then I'd have a whole week or two. But I

823
00:36:20,520 --> 00:36:23,399
Speaker 1: just found it so hard to create that consistency with

824
00:36:23,600 --> 00:36:25,600
Speaker 1: gym or weight space workouts, and what I did do

825
00:36:25,640 --> 00:36:28,520
Speaker 1: every single day is walking. So I think that consistency

826
00:36:28,600 --> 00:36:31,080
Speaker 1: trumps everything. You've got to find something you enjoy, you

827
00:36:31,200 --> 00:36:32,879
Speaker 1: have to do it at a time of day where

828
00:36:33,200 --> 00:36:35,319
Speaker 1: it's going to work most days of the week, and

829
00:36:35,360 --> 00:36:37,960
Speaker 1: it has to be consistent long term, all right. So

830
00:36:38,160 --> 00:36:40,439
Speaker 1: that brings us to the end of the nutrition cash

831
00:36:40,520 --> 00:36:42,840
Speaker 1: for another Sunday if you haven't done so already. We

832
00:36:42,880 --> 00:36:45,560
Speaker 1: would love if you were to subscribe to the podcast,

833
00:36:45,719 --> 00:36:48,960
Speaker 1: and don't forget our recordings from our live events are

834
00:36:48,960 --> 00:36:52,320
Speaker 1: now available for anybody all around the world to listen

835
00:36:52,320 --> 00:36:55,000
Speaker 1: to if you weren't actually able to attend our recent

836
00:36:55,080 --> 00:36:58,239
Speaker 1: live tour, so just to refresher. The event covered things

837
00:36:58,280 --> 00:37:01,880
Speaker 1: like hormones and insulin resistant digestion and gut health and

838
00:37:01,960 --> 00:37:04,840
Speaker 1: of course fat loss, the psychology of eating and barriers

839
00:37:04,880 --> 00:37:07,839
Speaker 1: to fat loss as well. The recording is available at

840
00:37:07,880 --> 00:37:12,440
Speaker 1: the nutritioncouch dot com, which is it's seventy nine Australian dollars,

841
00:37:12,560 --> 00:37:14,720
Speaker 1: so I think that's something around I don't know, fifty

842
00:37:14,760 --> 00:37:17,240
Speaker 1: sixty US dollars and even less in terms of pounds

843
00:37:17,239 --> 00:37:19,600
Speaker 1: to be listening from somewhere in the UK. So it's

844
00:37:19,640 --> 00:37:21,920
Speaker 1: available worldwide. You can listen to it in the comfort

845
00:37:21,920 --> 00:37:24,200
Speaker 1: of your own home and you have access to all

846
00:37:24,440 --> 00:37:27,360
Speaker 1: five videos from the presentation as well. Head to the

847
00:37:27,440 --> 00:37:30,080
Speaker 1: nutritioncouch dot com and look under the event the tab

848
00:37:30,320 --> 00:37:30,920
Speaker 1: or the recording.

849
00:37:31,200 --> 00:37:31,520
Speaker 2: Have it go