1 00:00:00,440 --> 00:00:03,480 Speaker 1: Do you drink milk or enjoy yogurt and cheese or 2 00:00:03,560 --> 00:00:06,240 Speaker 1: do you find that dairy simply does not agree with 3 00:00:06,280 --> 00:00:09,680 Speaker 1: you and instead of for plant based alternatives. Today on 4 00:00:09,720 --> 00:00:12,360 Speaker 1: the Nutrition Couch, we take a closer look at what 5 00:00:12,400 --> 00:00:15,280 Speaker 1: plant based alternatives are made of and what you need 6 00:00:15,320 --> 00:00:18,320 Speaker 1: to be mindful of nutritionally if you consume minimal dairy 7 00:00:18,440 --> 00:00:19,160 Speaker 1: in your diet. 8 00:00:19,680 --> 00:00:19,840 Speaker 2: Hi. 9 00:00:19,960 --> 00:00:23,160 Speaker 1: I'm Susy Burrow and each week we bring you The 10 00:00:23,239 --> 00:00:26,040 Speaker 1: Nutrition Couch, the bi weekly podcast that keeps you up 11 00:00:26,079 --> 00:00:27,840 Speaker 1: to date on everything that you need to know in 12 00:00:27,880 --> 00:00:31,680 Speaker 1: the world nutrition as well as eating dairy free. Today 13 00:00:31,800 --> 00:00:34,040 Speaker 1: we're going to talk about what to eat if you 14 00:00:34,080 --> 00:00:38,120 Speaker 1: would like some super glossy and healthy hair and leanne. 15 00:00:38,159 --> 00:00:40,519 Speaker 1: Our listener question is something I just picked up from 16 00:00:40,560 --> 00:00:44,159 Speaker 1: our Instagram, which I think everyone off quite amusing, is 17 00:00:44,200 --> 00:00:48,040 Speaker 1: on gas and more specifically what you should change in 18 00:00:48,080 --> 00:00:51,960 Speaker 1: your partner's diet when they are on the nose. So 19 00:00:52,040 --> 00:00:54,240 Speaker 1: I was just thinking before we hopped on earlier and 20 00:00:54,800 --> 00:00:56,480 Speaker 1: what should our list of question be. And I just 21 00:00:56,560 --> 00:00:59,000 Speaker 1: quickly went to our instagram because we get a lot 22 00:00:59,000 --> 00:01:02,200 Speaker 1: of requests for questions and that was the first thing there. 23 00:01:02,240 --> 00:01:04,040 Speaker 1: And it's a Sunday and night. We're both pretty tired, 24 00:01:04,080 --> 00:01:05,959 Speaker 1: and I had a bit of a chuckle to myself. 25 00:01:06,040 --> 00:01:07,520 Speaker 1: So we've got to keep it a bit light, don't 26 00:01:07,560 --> 00:01:12,480 Speaker 1: we Absolutely? Absolutely, So we'll keep it as pleasant as 27 00:01:12,520 --> 00:01:13,920 Speaker 1: we can because a lot of you will be listening 28 00:01:13,920 --> 00:01:16,040 Speaker 1: to this on a Sunday morning, all right. But to 29 00:01:16,120 --> 00:01:18,759 Speaker 1: kick us off today, I thought I wanted to speak 30 00:01:18,760 --> 00:01:22,240 Speaker 1: about something that had been on my mind for a while, Leanne, 31 00:01:22,240 --> 00:01:24,520 Speaker 1: and when I really thought about it, we hadn't covered it, 32 00:01:24,680 --> 00:01:27,039 Speaker 1: I think for quite some time, and more specifically, in 33 00:01:27,040 --> 00:01:30,759 Speaker 1: the context I wanted to talk about it was that when, 34 00:01:31,040 --> 00:01:34,880 Speaker 1: for example, you and I have clients who don't eat dairy. Now, 35 00:01:35,040 --> 00:01:38,880 Speaker 1: I don't have set beliefs around what nutrition should be 36 00:01:38,880 --> 00:01:40,480 Speaker 1: for people. If people want to be or need to 37 00:01:40,480 --> 00:01:43,080 Speaker 1: be dairy free or vegetarian or vegan, I think it's 38 00:01:43,160 --> 00:01:45,880 Speaker 1: up to you what you eat. I consume dairy. I'm 39 00:01:45,920 --> 00:01:47,800 Speaker 1: a little bit lac toast and tolerant. I do have 40 00:01:47,840 --> 00:01:50,520 Speaker 1: to be a bit careful. I don't love yogat myself, 41 00:01:50,560 --> 00:01:52,520 Speaker 1: but I would have milk in my coffee most days, 42 00:01:52,560 --> 00:01:55,240 Speaker 1: and usually cheese, as anyone who follows me online would. No, 43 00:01:55,280 --> 00:01:58,000 Speaker 1: I'm a massive fan of the Marionetta goats cheese that 44 00:01:58,080 --> 00:02:00,720 Speaker 1: you find it willise and cloths. Who's actually a good 45 00:02:00,720 --> 00:02:02,920 Speaker 1: price point at the moment, considering that cheese is about 46 00:02:02,960 --> 00:02:05,240 Speaker 1: a luxury item at eight or ten dollars a serve 47 00:02:05,800 --> 00:02:08,320 Speaker 1: in supermarkets at the moment. But what I will say 48 00:02:08,360 --> 00:02:11,160 Speaker 1: is when we go to model diets and clients say 49 00:02:11,160 --> 00:02:13,760 Speaker 1: they don't or can't consume dairy, it is a little 50 00:02:13,760 --> 00:02:15,919 Speaker 1: bit of an issue. Nutritionally, it can be very very 51 00:02:15,960 --> 00:02:20,000 Speaker 1: tricky to get the amount of calcium in, particularly into 52 00:02:20,040 --> 00:02:23,440 Speaker 1: the diet. It came to mindlyand because a few people 53 00:02:23,440 --> 00:02:27,200 Speaker 1: who cross my path in life don't consume dairy. They 54 00:02:27,280 --> 00:02:29,040 Speaker 1: might be like just and tolerant. It just doesn't agree 55 00:02:29,080 --> 00:02:31,560 Speaker 1: with them, and so they're sort of plant based milk alternatives. 56 00:02:31,560 --> 00:02:34,760 Speaker 1: They might always have almond milk. But I always think 57 00:02:34,760 --> 00:02:37,680 Speaker 1: to myself with the girls, particularly when they're quite slim, 58 00:02:37,919 --> 00:02:40,440 Speaker 1: is I worry about their bones because we know that 59 00:02:40,520 --> 00:02:44,920 Speaker 1: osteoporosis is incredibly common in Australia, and particularly as we 60 00:02:45,000 --> 00:02:48,160 Speaker 1: go through our forties and fifties, the bones can become 61 00:02:48,200 --> 00:02:51,640 Speaker 1: brittle and be more likely to fracture and have breaks. 62 00:02:51,680 --> 00:02:53,600 Speaker 1: And we certainly see that you know, we'll hear about 63 00:02:53,600 --> 00:02:56,840 Speaker 1: women who will fall to fracture their wrists or their ankle, 64 00:02:56,880 --> 00:02:58,919 Speaker 1: particularly as they move through those ages, and it will 65 00:02:58,960 --> 00:03:01,720 Speaker 1: always something my mind is are they getting enough calcium, 66 00:03:01,760 --> 00:03:04,440 Speaker 1: particularly if there's plant based alternatives. And we have spoken 67 00:03:04,480 --> 00:03:07,919 Speaker 1: about this before on the body. Whilst some plant based 68 00:03:07,919 --> 00:03:11,320 Speaker 1: products can be fortified with really high amounts of calcium, 69 00:03:12,000 --> 00:03:14,679 Speaker 1: often they're not. Always you can't assume they are, and 70 00:03:14,720 --> 00:03:17,520 Speaker 1: if they are, they're not anywhere near the recommended amount. 71 00:03:17,600 --> 00:03:19,960 Speaker 1: So for example, some of the more boutique soy milk 72 00:03:20,080 --> 00:03:23,239 Speaker 1: or almond milk might have as little as sixty milligrams 73 00:03:23,280 --> 00:03:26,880 Speaker 1: of calcium perserve compared to three hundred milligrams which should 74 00:03:26,880 --> 00:03:30,040 Speaker 1: be in dairy milk. So hence the dietary recommendations to 75 00:03:30,120 --> 00:03:32,760 Speaker 1: consume three serves of dairy minimum to tick the box 76 00:03:32,800 --> 00:03:35,200 Speaker 1: on that eight hundred to a thousand milligrams of calcium 77 00:03:35,280 --> 00:03:38,440 Speaker 1: or even higher for postmenopause or women when they lose 78 00:03:38,480 --> 00:03:40,880 Speaker 1: that protective effect of estridren on their bones and hence 79 00:03:40,960 --> 00:03:43,480 Speaker 1: need to make sure they're getting plenty of calcium. So 80 00:03:43,520 --> 00:03:45,480 Speaker 1: I wanted to talk about it in terms of you 81 00:03:45,560 --> 00:03:47,960 Speaker 1: really need to check those plant based milks and how 82 00:03:48,000 --> 00:03:50,400 Speaker 1: much of them you're having, because I'll see many of 83 00:03:50,440 --> 00:03:52,760 Speaker 1: my busy women will have one coffee in the morning, 84 00:03:53,200 --> 00:03:55,400 Speaker 1: and if they're not dairy eaters, they then won't have 85 00:03:55,520 --> 00:03:58,360 Speaker 1: cheese or yogurt right through the day, and they're getting 86 00:03:58,400 --> 00:04:02,360 Speaker 1: nowhere near their daily recommended intakes of calcium. And it 87 00:04:02,440 --> 00:04:05,320 Speaker 1: came to my attension because more recently there's been some 88 00:04:05,440 --> 00:04:09,040 Speaker 1: plant based cheeses released, and they've always been plant based cheese, 89 00:04:09,200 --> 00:04:10,600 Speaker 1: but there's been a couple that have got quite a 90 00:04:10,600 --> 00:04:12,960 Speaker 1: lot of attention in the media. And when you look 91 00:04:13,000 --> 00:04:16,559 Speaker 1: at the nutritional profileiand there is no protein in those foods, 92 00:04:16,560 --> 00:04:19,359 Speaker 1: and there's certainly no calcium. So generally they're made with fat, 93 00:04:20,040 --> 00:04:22,640 Speaker 1: a blend of sort of sunflowl oil something to solidify it. 94 00:04:22,720 --> 00:04:25,640 Speaker 1: Coconut oil is a popular base. I did see that 95 00:04:25,720 --> 00:04:29,040 Speaker 1: the bigger variety had a father being component. Mind you, 96 00:04:29,160 --> 00:04:31,280 Speaker 1: I can't get the nutritionals on the bigger website or 97 00:04:31,320 --> 00:04:33,320 Speaker 1: coal's website whose stock it, so I can't have a 98 00:04:33,320 --> 00:04:37,280 Speaker 1: look at the nutritionals, but certainly, in general plant based cheese, 99 00:04:37,320 --> 00:04:40,320 Speaker 1: it's got nowhere near the protein cheese would have, and 100 00:04:40,360 --> 00:04:43,599 Speaker 1: certainly no calcium. And I find it challenging it's called 101 00:04:43,640 --> 00:04:46,400 Speaker 1: cheese because to me, it's not cheese. It's a formulated 102 00:04:46,440 --> 00:04:49,240 Speaker 1: product to look and taste like cheese without any of 103 00:04:49,279 --> 00:04:50,599 Speaker 1: those nutritional properties. 104 00:04:50,680 --> 00:04:51,840 Speaker 2: So I just thought it. 105 00:04:51,800 --> 00:04:54,520 Speaker 1: Worthy of a discussion for people who do eliminate food 106 00:04:54,560 --> 00:04:57,240 Speaker 1: groups for various reasons, whether it's because you're opting to 107 00:04:57,279 --> 00:04:59,320 Speaker 1: have more plant based food, or you don't like it, 108 00:04:59,400 --> 00:05:02,480 Speaker 1: or you can't top dairy just because it's called milk 109 00:05:02,680 --> 00:05:05,480 Speaker 1: or cheese or even seafood. If you go into the 110 00:05:05,520 --> 00:05:09,000 Speaker 1: plant based alternative section in supermarkets does not mean that 111 00:05:09,000 --> 00:05:12,120 Speaker 1: those foods have got any of the similar nutritional properties 112 00:05:12,480 --> 00:05:14,920 Speaker 1: that those original animal based foods do. And I'm not 113 00:05:14,960 --> 00:05:17,919 Speaker 1: saying animal based eating is better. I'm saying that there 114 00:05:18,080 --> 00:05:20,880 Speaker 1: are key nutrients that you do find in animal based foods, 115 00:05:20,920 --> 00:05:25,000 Speaker 1: including your particular your dairy, that it's very very hard 116 00:05:25,040 --> 00:05:28,039 Speaker 1: to replicate in the plant based alternatives. And as such, women, 117 00:05:28,720 --> 00:05:31,840 Speaker 1: particularly women in their late thirties, forties and fifties, need 118 00:05:31,920 --> 00:05:34,560 Speaker 1: to be very very mindful that they're getting enough protein, 119 00:05:34,560 --> 00:05:37,640 Speaker 1: they're getting enough calcium, they're getting enough magnesium, which are 120 00:05:37,640 --> 00:05:40,520 Speaker 1: all key nutrients that are super important for bone health 121 00:05:40,880 --> 00:05:42,800 Speaker 1: and are overall health in general, and you can go 122 00:05:42,880 --> 00:05:45,400 Speaker 1: for months, if not years without key amounts of those 123 00:05:45,440 --> 00:05:48,800 Speaker 1: nutrients that will impact your health long term. So you 124 00:05:48,839 --> 00:05:51,640 Speaker 1: can't just eliminate a whole food group like dairy and 125 00:05:51,720 --> 00:05:53,279 Speaker 1: think that you can replace it with a little bit 126 00:05:53,320 --> 00:05:55,479 Speaker 1: of leafy green veggies in a serve of nuts each day. 127 00:05:55,480 --> 00:05:57,400 Speaker 2: One hundred percent. And it's a really important point. And 128 00:05:57,440 --> 00:05:59,680 Speaker 2: I guess it's the time a week in shout out 129 00:06:00,040 --> 00:06:02,719 Speaker 2: wonderful dietitian colleagues and say it is really a time 130 00:06:02,760 --> 00:06:05,479 Speaker 2: to see a dietitian if you have specifically cut out 131 00:06:05,720 --> 00:06:07,719 Speaker 2: a whole food group or a whole you know, like 132 00:06:07,760 --> 00:06:10,080 Speaker 2: you're not eating dairy or you don't like yogurt or 133 00:06:10,080 --> 00:06:12,679 Speaker 2: anything like that, just to ensure you really are getting 134 00:06:12,760 --> 00:06:15,120 Speaker 2: enough calcium through your diet. And that's just one of 135 00:06:15,120 --> 00:06:17,480 Speaker 2: the big items. If you'd gone, you know, from eating 136 00:06:17,560 --> 00:06:19,839 Speaker 2: meat to now vegetarian, you want to see a dietitian 137 00:06:19,880 --> 00:06:22,560 Speaker 2: to ensure you're getting enough iron and B twelve for example. 138 00:06:22,720 --> 00:06:25,200 Speaker 2: So it's not just calcium. There are keen nutrients that 139 00:06:25,240 --> 00:06:28,760 Speaker 2: are really important through different life stages that we absolutely 140 00:06:28,800 --> 00:06:31,599 Speaker 2: want to ensure we're getting in through a well balanced diet. 141 00:06:31,880 --> 00:06:34,000 Speaker 2: So a really big shout out to our dietitian colleagues 142 00:06:34,000 --> 00:06:35,720 Speaker 2: to just go on touch base with one even if 143 00:06:35,760 --> 00:06:37,880 Speaker 2: it's just a one off consult, to ensure that you 144 00:06:37,920 --> 00:06:40,520 Speaker 2: are getting the broad range of nutrients through your diet 145 00:06:40,839 --> 00:06:42,960 Speaker 2: and with dairy. I actually had to discuss them with 146 00:06:43,000 --> 00:06:45,560 Speaker 2: a client this week. Susie. She's got three little kids, 147 00:06:45,560 --> 00:06:48,080 Speaker 2: she had back to back pregnancies, breastfeeding all all of them, 148 00:06:48,360 --> 00:06:51,320 Speaker 2: and we talked about her not having anywhere near enough calcium. 149 00:06:51,560 --> 00:06:54,160 Speaker 2: She's got some teeth problems, and I said, look, we're 150 00:06:54,160 --> 00:06:56,359 Speaker 2: really at risk of bossioporosis long term. We need to 151 00:06:56,360 --> 00:06:58,280 Speaker 2: get you either eating more through diet or we need 152 00:06:58,279 --> 00:07:00,840 Speaker 2: to supplement. And I've got a couple of Susie who 153 00:07:01,040 --> 00:07:04,040 Speaker 2: are very very knowledgeable people. Back to back pregnancies, you 154 00:07:04,040 --> 00:07:06,520 Speaker 2: know they're either pregnant or breastfeeding. Pregnant or breastfeeding for 155 00:07:06,560 --> 00:07:09,560 Speaker 2: many years. They've got massive teeth problems. They need full 156 00:07:09,640 --> 00:07:11,880 Speaker 2: root canals. Because I think a lot of people don't 157 00:07:11,960 --> 00:07:14,120 Speaker 2: understand that if you're not getting enough calcium. I think 158 00:07:14,160 --> 00:07:16,800 Speaker 2: most people understand it impacts your bones long term, like 159 00:07:16,840 --> 00:07:20,000 Speaker 2: it leads to things like osteoporosis, but also if the 160 00:07:20,000 --> 00:07:23,200 Speaker 2: body is not able to get enough calcium in through diet. 161 00:07:23,360 --> 00:07:25,680 Speaker 2: It will take what it needs from the body, so 162 00:07:25,840 --> 00:07:28,360 Speaker 2: that's either from your bones or from your teeth, and 163 00:07:28,360 --> 00:07:30,720 Speaker 2: that's why a lot of people end up with a 164 00:07:30,760 --> 00:07:33,960 Speaker 2: lot of teeth problems due to lack of calcium. So 165 00:07:33,960 --> 00:07:35,960 Speaker 2: if you're seeing your dentists and you've got problems with 166 00:07:36,000 --> 00:07:38,440 Speaker 2: your teeth, you've got back to back pregnancies. And it's 167 00:07:38,440 --> 00:07:42,240 Speaker 2: not that pregnancy or breastfeeding actually increases your requirements. I 168 00:07:42,240 --> 00:07:44,280 Speaker 2: think for a lot of women, you and I included, 169 00:07:44,360 --> 00:07:46,840 Speaker 2: you just have that terrible morning sickness, like the first 170 00:07:47,240 --> 00:07:49,120 Speaker 2: kind of fifteen to twenty weeks at the first half 171 00:07:49,160 --> 00:07:51,239 Speaker 2: of your pregnancy, Like I couldn't even look at dairy, 172 00:07:51,440 --> 00:07:53,080 Speaker 2: couldn't even look at coffee, and that was like a 173 00:07:53,120 --> 00:07:54,840 Speaker 2: good one serve for me a day. I'd always have 174 00:07:54,920 --> 00:07:57,160 Speaker 2: some cheese and crackers that always have some yogurt. And 175 00:07:57,200 --> 00:07:59,240 Speaker 2: then after coming out of that like kind of horrible 176 00:07:59,320 --> 00:08:02,800 Speaker 2: nauseum worn sickness period from weeks twenty to forty, I 177 00:08:02,960 --> 00:08:05,880 Speaker 2: just wasn't I guess just didn't sort of craves that 178 00:08:06,040 --> 00:08:08,400 Speaker 2: like nice cold yogurt and berries like I normally did, 179 00:08:08,400 --> 00:08:11,280 Speaker 2: Like I wanted saber, I wanted salty. I wasn't snacking 180 00:08:11,280 --> 00:08:13,080 Speaker 2: as much as I was building more into main meal, 181 00:08:13,160 --> 00:08:16,120 Speaker 2: so I just wasn't getting in the normal amounts of calcium. 182 00:08:16,120 --> 00:08:19,360 Speaker 2: So it's not about pregnancy and breastfeeding having higher requirements. 183 00:08:19,680 --> 00:08:21,400 Speaker 2: You just seem to have a lot more kind of 184 00:08:21,440 --> 00:08:23,800 Speaker 2: food aversions and that sort of thing when you're going 185 00:08:23,840 --> 00:08:25,960 Speaker 2: through that. And also, like you're busy, if you've got 186 00:08:26,000 --> 00:08:28,720 Speaker 2: young kids like running around, often you're not snacking or 187 00:08:28,720 --> 00:08:30,600 Speaker 2: you're grabbing quick and easy things on the go, like 188 00:08:30,640 --> 00:08:32,520 Speaker 2: a musically bar a piece of fruit when you're out 189 00:08:32,559 --> 00:08:34,400 Speaker 2: at the park with the kids and you're not sitting 190 00:08:34,440 --> 00:08:36,959 Speaker 2: down to something like a nice tub of yogat or 191 00:08:37,160 --> 00:08:38,959 Speaker 2: even coffee. Is you know the amount of busy mums 192 00:08:39,000 --> 00:08:40,760 Speaker 2: who might have two SIPs of their morning coffee then 193 00:08:40,800 --> 00:08:42,880 Speaker 2: the rest of it goes cold. Where you used to 194 00:08:42,960 --> 00:08:44,839 Speaker 2: get a whole, you know, cup of milking through a 195 00:08:44,880 --> 00:08:48,000 Speaker 2: coffee two fifty three hundred milligrams of calcium, now you're 196 00:08:48,000 --> 00:08:49,880 Speaker 2: getting very minimal because you're only having a couple of 197 00:08:49,880 --> 00:08:51,880 Speaker 2: SIPs through your cup and then the rest has gone 198 00:08:51,920 --> 00:08:54,000 Speaker 2: cold because you're running after one of the kids or whatever. 199 00:08:54,000 --> 00:08:56,800 Speaker 2: It might be, so I really think busy mums are 200 00:08:56,840 --> 00:08:59,800 Speaker 2: ones to watch when it comes to the calcium, particularly 201 00:09:00,040 --> 00:09:02,800 Speaker 2: you know you've already got some teeth or some dental issues, 202 00:09:02,960 --> 00:09:05,120 Speaker 2: because that's like a big sign that you're probably not 203 00:09:05,160 --> 00:09:07,480 Speaker 2: getting enough. So some of my favorite ways to get 204 00:09:07,559 --> 00:09:10,880 Speaker 2: calcium and zuzi, if you like tofu calcium set tofu 205 00:09:11,080 --> 00:09:13,720 Speaker 2: is an awesome idea. Unhold tarhinia. I know we've talked 206 00:09:13,720 --> 00:09:16,120 Speaker 2: about it in the podcast before, whether you're throwing it 207 00:09:16,160 --> 00:09:18,199 Speaker 2: into some baking, whether you're putting it in some toasts 208 00:09:18,200 --> 00:09:20,600 Speaker 2: with a bit of honey and banana, whether you are 209 00:09:20,679 --> 00:09:23,120 Speaker 2: using it in some energy or bliss balls as well. 210 00:09:23,240 --> 00:09:25,320 Speaker 2: And then of course our sardines and tuna, and there's 211 00:09:25,320 --> 00:09:27,679 Speaker 2: a couple of different tins of tuna in the market 212 00:09:27,720 --> 00:09:30,960 Speaker 2: with really high calcium requirements. I personally can't do it. 213 00:09:30,960 --> 00:09:33,080 Speaker 2: It's the taste of they add the bones in. I 214 00:09:33,120 --> 00:09:36,199 Speaker 2: can't do it, Zuzi, but it has incredibly high amounts 215 00:09:36,200 --> 00:09:39,480 Speaker 2: of calcium in those specific tuna high calcium brands, So 216 00:09:39,800 --> 00:09:41,600 Speaker 2: there are another good option as well. And your nuts 217 00:09:41,640 --> 00:09:43,960 Speaker 2: and seeds are always going to be beneficial from a 218 00:09:43,960 --> 00:09:46,360 Speaker 2: health perspective, but also contain a little bit of plant 219 00:09:46,400 --> 00:09:47,680 Speaker 2: based calcium as well. 220 00:09:47,559 --> 00:09:50,680 Speaker 1: And don't forget your tin salmon because the bones with 221 00:09:50,679 --> 00:09:53,000 Speaker 1: a tin salmon give quite significant so so I think 222 00:09:53,000 --> 00:09:54,920 Speaker 1: it's more than three hundred milligrams if you mash them 223 00:09:54,960 --> 00:09:57,000 Speaker 1: in if you don't mind tin salmon, which can be 224 00:09:57,040 --> 00:09:59,439 Speaker 1: great on a toasted sandwich or one of those Alena 225 00:09:59,480 --> 00:10:02,880 Speaker 1: crackers we've spoken about as a protein rich if food, 226 00:10:02,920 --> 00:10:06,520 Speaker 1: particularly if you it's dairy specifically, but you still eat 227 00:10:06,559 --> 00:10:09,079 Speaker 1: animal food. That's one of the richest natural sources. So 228 00:10:09,280 --> 00:10:12,080 Speaker 1: some superfood's certainly worth paying attention to. And I didn't 229 00:10:12,080 --> 00:10:15,880 Speaker 1: even think of the dental and that's really expensive, very 230 00:10:15,920 --> 00:10:19,920 Speaker 1: good to pay attention to that. All right, Well, another 231 00:10:19,920 --> 00:10:21,880 Speaker 1: topic we actually haven't talked about, but I think will 232 00:10:21,880 --> 00:10:24,320 Speaker 1: be of the interest to many of our listeners leanne 233 00:10:24,920 --> 00:10:27,920 Speaker 1: hair and how to eat to have healthy shiny hair. Now, 234 00:10:27,960 --> 00:10:31,280 Speaker 1: for any female who's gone through menopause or pery or 235 00:10:31,360 --> 00:10:35,040 Speaker 1: pregnancy will know that your hair changes significantly. Certainly with 236 00:10:35,120 --> 00:10:37,760 Speaker 1: some of the hormonial conditions Land and I work with frequently, 237 00:10:37,840 --> 00:10:42,280 Speaker 1: including INSTA and resistance pcos and MTHFR mutations, hair can 238 00:10:42,360 --> 00:10:44,680 Speaker 1: absolutely take a beating. And I saw a headline just 239 00:10:44,720 --> 00:10:47,200 Speaker 1: last weekly and talking about one of the side effects 240 00:10:47,200 --> 00:10:50,280 Speaker 1: of ozen peak now, because oz and peak can support 241 00:10:50,440 --> 00:10:55,440 Speaker 1: relatively fast weight loss in some clients who dramatically reduce 242 00:10:55,520 --> 00:10:58,040 Speaker 1: their calorie intake in the same way that a VLCD 243 00:10:58,200 --> 00:11:01,680 Speaker 1: or miror placement program was slush gallery intake. Certainly, if 244 00:11:01,720 --> 00:11:03,679 Speaker 1: you lose large amounts of wait quickly I'm talking sort 245 00:11:03,720 --> 00:11:06,280 Speaker 1: of five six, ten kilos over just a few weeks, 246 00:11:06,520 --> 00:11:09,079 Speaker 1: which you can lose on some of those very strict 247 00:11:09,120 --> 00:11:13,319 Speaker 1: dietary regimes or starvation programs. In some examples, you can 248 00:11:13,400 --> 00:11:16,000 Speaker 1: experience hair loss because basically the body is freaking out 249 00:11:16,000 --> 00:11:18,040 Speaker 1: that you don't have the nutrients and the protein in 250 00:11:18,080 --> 00:11:20,600 Speaker 1: particular that you need. So there can be a number 251 00:11:20,600 --> 00:11:22,080 Speaker 1: of reasons. You might have noticed that your hair has 252 00:11:22,080 --> 00:11:24,240 Speaker 1: become thinner or more brittle, or breaking off or even 253 00:11:24,280 --> 00:11:27,000 Speaker 1: falling out, So some of the key nutrients with Leanne's 254 00:11:27,000 --> 00:11:28,320 Speaker 1: going to have a run through. 255 00:11:28,600 --> 00:11:30,760 Speaker 2: I certainly will, and I think it's really important to 256 00:11:30,840 --> 00:11:33,840 Speaker 2: understand that. First off, your hair is made up of protein. 257 00:11:34,000 --> 00:11:37,000 Speaker 2: So those protein or those molecules of your hair require 258 00:11:37,160 --> 00:11:40,640 Speaker 2: certain nutrients to grow and maintain healthy hair. So, like 259 00:11:40,720 --> 00:11:43,319 Speaker 2: you mentioned, you know, pregnancy and breastfeeding is a big one. 260 00:11:43,800 --> 00:11:46,480 Speaker 2: Two low calori diets, restrictive diet. I mean, I know 261 00:11:46,520 --> 00:11:49,520 Speaker 2: I'm still growing back my baby hair from mia, and 262 00:11:49,559 --> 00:11:51,520 Speaker 2: I'm pregnant again. It's got no hope. It's just like 263 00:11:51,600 --> 00:11:53,760 Speaker 2: tufts of hair everywhere. It's hideous. I went to the 264 00:11:53,760 --> 00:11:55,959 Speaker 2: hairdresser and she's like, there's no hope for your love, 265 00:11:56,040 --> 00:11:59,120 Speaker 2: just wait for it to grow out. I was looking 266 00:11:59,160 --> 00:12:01,960 Speaker 2: for like a miracle solution I can put on my hair, 267 00:12:02,160 --> 00:12:03,640 Speaker 2: which is like, you've just got to wait for it 268 00:12:03,679 --> 00:12:06,160 Speaker 2: to grow out. Love. So, pregnancy and breastfeeding is an 269 00:12:06,240 --> 00:12:09,520 Speaker 2: unfortunate side effect of poor hair, But there is a 270 00:12:09,520 --> 00:12:11,960 Speaker 2: lot we can do if you're not pregnant or breastfeeding 271 00:12:12,000 --> 00:12:15,240 Speaker 2: and eating enough calories, because certainly a diet that's lacking 272 00:12:15,240 --> 00:12:18,559 Speaker 2: in good quality nutrition or that's too low calorie can 273 00:12:18,600 --> 00:12:21,199 Speaker 2: actually lead to hair loss as well. So if we're 274 00:12:21,200 --> 00:12:24,640 Speaker 2: not getting in those essential nutrients and enough calories, your 275 00:12:24,640 --> 00:12:27,040 Speaker 2: hair may thin out, it may get quite brittle, it 276 00:12:27,040 --> 00:12:29,520 Speaker 2: may fall out, it may be quite prone to breakage 277 00:12:29,559 --> 00:12:32,960 Speaker 2: as well. So the link between I guess nutrition and 278 00:12:33,200 --> 00:12:36,960 Speaker 2: healthy strong hair is pretty straightforward. Because we have hair 279 00:12:37,000 --> 00:12:39,360 Speaker 2: follicles on our head or on other parts of our 280 00:12:39,360 --> 00:12:43,920 Speaker 2: body that require a steady supply of certain nutrients to 281 00:12:44,240 --> 00:12:47,640 Speaker 2: basically grow and maintain and continue to turn over. So 282 00:12:47,679 --> 00:12:51,640 Speaker 2: a really balanced nutrient rich diet is really key. So 283 00:12:51,760 --> 00:12:54,960 Speaker 2: essentially it's good balance, healthy eating. But let's go through 284 00:12:55,040 --> 00:12:58,040 Speaker 2: that again. So protein, of course is really important. It's 285 00:12:58,120 --> 00:13:01,520 Speaker 2: essential that we're consuming enough routine throughout the day and 286 00:13:01,559 --> 00:13:04,160 Speaker 2: making sure that we're getting that nice mix of essential 287 00:13:04,160 --> 00:13:07,000 Speaker 2: amino acids in terms of our protein supply as well. 288 00:13:07,400 --> 00:13:10,960 Speaker 2: Another big one is bioton, So that's also known as 289 00:13:11,040 --> 00:13:13,679 Speaker 2: vitoin h and it plays a really crucial role in 290 00:13:13,760 --> 00:13:15,840 Speaker 2: hair growth. Now you can get biten if you go 291 00:13:15,920 --> 00:13:18,520 Speaker 2: into any sort of chemist, you'll see some biton supplements 292 00:13:18,520 --> 00:13:20,839 Speaker 2: on the shelf. But like everybody knows, Susie and I 293 00:13:20,920 --> 00:13:22,800 Speaker 2: are big fans of food first, so we're not going 294 00:13:22,840 --> 00:13:25,079 Speaker 2: to encourage you to go and take some supplements. We're 295 00:13:25,120 --> 00:13:27,800 Speaker 2: going to encourage you to eat biiton through food. So 296 00:13:27,960 --> 00:13:31,079 Speaker 2: think of things like eggs, nuts and seeds and our 297 00:13:31,200 --> 00:13:34,560 Speaker 2: whole grains and there things that people probably aren't eating 298 00:13:34,720 --> 00:13:36,640 Speaker 2: enough of. I feel like there was a lot of 299 00:13:36,640 --> 00:13:39,520 Speaker 2: fear around eggs quite a few years ago, but eggs 300 00:13:39,559 --> 00:13:41,520 Speaker 2: have actually been shown that they don't have the sort 301 00:13:41,559 --> 00:13:44,240 Speaker 2: of a negative side effective increasing cholesterol. Like I think 302 00:13:44,280 --> 00:13:46,240 Speaker 2: a lot of us thought a couple of years ago. 303 00:13:46,600 --> 00:13:48,959 Speaker 2: Nuts and seas as well. People are quite fearful from 304 00:13:48,960 --> 00:13:51,760 Speaker 2: the high fat content there, and whole grains. I think 305 00:13:51,760 --> 00:13:54,240 Speaker 2: with the big kind of gluten free trend and gut 306 00:13:54,240 --> 00:13:56,880 Speaker 2: heal's trend at the moment, people are steering away from 307 00:13:56,960 --> 00:13:59,040 Speaker 2: whole grains as well, and too many carbs and too 308 00:13:59,080 --> 00:14:02,240 Speaker 2: much gluten. They really are best sources of biton. So 309 00:14:02,280 --> 00:14:05,120 Speaker 2: if you want healthy hair, you really want to include 310 00:14:05,240 --> 00:14:09,600 Speaker 2: regular sources of eggs, nutzieds, and whole grains in your diet. Now, 311 00:14:09,679 --> 00:14:12,720 Speaker 2: iron's one that we know, Susie, a lot of women 312 00:14:12,800 --> 00:14:16,319 Speaker 2: are deficient in, and it's very normalized. Oh you're a 313 00:14:16,400 --> 00:14:18,160 Speaker 2: chick or you're a female, you're low and iron. That's 314 00:14:18,280 --> 00:14:20,440 Speaker 2: just normal. And I had this discussion with a client 315 00:14:20,480 --> 00:14:22,640 Speaker 2: this morning and I said to her, like, you have 316 00:14:22,720 --> 00:14:24,800 Speaker 2: low iron. It's not normal. I want you to push 317 00:14:24,800 --> 00:14:26,960 Speaker 2: your GP. I know we're getting it enough through diet. 318 00:14:27,120 --> 00:14:30,120 Speaker 2: She didn't have overly heavy period, she wasn't actively you know, 319 00:14:30,240 --> 00:14:32,760 Speaker 2: like bleeding from anywhere. She didn't have dark tyro stools, 320 00:14:32,800 --> 00:14:34,440 Speaker 2: that sort of thing, and so I said, I want 321 00:14:34,440 --> 00:14:35,760 Speaker 2: you to go back, and I want you to push 322 00:14:35,800 --> 00:14:38,200 Speaker 2: because there's a medical reason that we have low iron. 323 00:14:38,440 --> 00:14:40,680 Speaker 2: So it's really something that we need to investigate and 324 00:14:40,720 --> 00:14:43,520 Speaker 2: push further with. But where the link comes with our 325 00:14:43,640 --> 00:14:47,080 Speaker 2: hair is because iron is essential for us to produce 326 00:14:47,160 --> 00:14:50,560 Speaker 2: healthy red blood cells that carry oxygen throughout the cells 327 00:14:50,560 --> 00:14:54,040 Speaker 2: of our body. Now, without this adequate iron and this oxygen, 328 00:14:54,160 --> 00:14:57,640 Speaker 2: your hair follicles can't actually grow properly. So of course, 329 00:14:57,680 --> 00:14:59,520 Speaker 2: I think a lot of us know that good sources 330 00:14:59,520 --> 00:15:02,680 Speaker 2: of iron like red meat, chicken, fish, and then plant 331 00:15:02,720 --> 00:15:06,440 Speaker 2: based sauces beans, legumes, nuts and seeds, and even spinach 332 00:15:06,480 --> 00:15:09,040 Speaker 2: as well, if we're adding a vitamin C sauce to 333 00:15:09,080 --> 00:15:11,800 Speaker 2: our plant based iron sauces to help with that absorption 334 00:15:11,960 --> 00:15:14,240 Speaker 2: as well. And then finally, I think one of the 335 00:15:14,280 --> 00:15:17,920 Speaker 2: important nutrients as well is vitamin C. So vitamin C 336 00:15:18,440 --> 00:15:21,800 Speaker 2: is really needed by the body for the production of collagen, 337 00:15:22,040 --> 00:15:24,160 Speaker 2: which is also a type of protein that helps to 338 00:15:24,240 --> 00:15:27,600 Speaker 2: strengthen our hair. So vitamin C, like I said, helps 339 00:15:27,600 --> 00:15:29,960 Speaker 2: to absorb iin, So it's really good, particular if you're 340 00:15:29,960 --> 00:15:32,240 Speaker 2: having a plant based source of iine to take it 341 00:15:32,320 --> 00:15:34,320 Speaker 2: with a source of vitamin C as well, and you're 342 00:15:34,360 --> 00:15:36,480 Speaker 2: doing the best thing you can for your hair. You 343 00:15:36,560 --> 00:15:40,160 Speaker 2: know your hair health as well. So vitamin C oranges, mandarines, 344 00:15:40,240 --> 00:15:44,440 Speaker 2: citrus types, fruits, strawberries, red capsi erms, kiwi fruits all 345 00:15:44,480 --> 00:15:46,960 Speaker 2: really good sources of vitamin C. Just using a bit 346 00:15:47,000 --> 00:15:48,880 Speaker 2: of lemon juice and a salad dressing as well can 347 00:15:48,920 --> 00:15:51,240 Speaker 2: be a great option. So there's some of the key 348 00:15:51,320 --> 00:15:53,560 Speaker 2: nutrients we want to think about when it comes to 349 00:15:54,240 --> 00:15:56,640 Speaker 2: strong hair and strong health. And we definitely want to 350 00:15:56,640 --> 00:15:59,120 Speaker 2: get as much as we can in through a good 351 00:15:59,160 --> 00:16:02,800 Speaker 2: quality dant and only really using supplements if we can't 352 00:16:02,880 --> 00:16:05,560 Speaker 2: nutritionally meet those amounts through our diet. 353 00:16:05,760 --> 00:16:07,600 Speaker 1: And I'll just make a point about the vitamin C 354 00:16:08,000 --> 00:16:10,200 Speaker 1: because it's one of those nutrients I think people think 355 00:16:10,200 --> 00:16:12,440 Speaker 1: they get plenty of, but if you take a deep dive, 356 00:16:12,560 --> 00:16:14,880 Speaker 1: if your diet doesn't have a piece of citrus fruit 357 00:16:14,960 --> 00:16:17,800 Speaker 1: or kiwi each day, which let's be honestly, and a 358 00:16:17,800 --> 00:16:20,960 Speaker 1: lot of people don't, or if they're actively restricting carbohydrates 359 00:16:21,000 --> 00:16:24,000 Speaker 1: are cutting back onto and of course things like berries, 360 00:16:24,040 --> 00:16:26,400 Speaker 1: they're not inexpensive at the Moment's like five dollars for 361 00:16:26,440 --> 00:16:28,680 Speaker 1: a punnet like it's just not budget friendly for a 362 00:16:28,680 --> 00:16:31,440 Speaker 1: lot of us. So, you know, at this time of year, 363 00:16:31,440 --> 00:16:34,120 Speaker 1: things like mandarins or a single kiwifruit can go a 364 00:16:34,120 --> 00:16:36,720 Speaker 1: long way. Or if you get the opportunity to do 365 00:16:36,760 --> 00:16:39,400 Speaker 1: like a veggie juice, green type juices and make sure 366 00:16:39,440 --> 00:16:41,920 Speaker 1: at night. I used to say a red capskin a 367 00:16:42,000 --> 00:16:44,200 Speaker 1: day keeps the doctorate away, but they're too expensive to 368 00:16:44,240 --> 00:16:47,680 Speaker 1: do that now that certainly they're extremely rich. The green 369 00:16:47,760 --> 00:16:49,760 Speaker 1: veggies to making sure you're having at least one serve 370 00:16:49,760 --> 00:16:51,920 Speaker 1: if not too at the moment. It's also really important 371 00:16:51,920 --> 00:16:53,520 Speaker 1: for immune function. You know a lot of people are 372 00:16:53,520 --> 00:16:57,000 Speaker 1: battling COVID the second third time round. So super dosing 373 00:16:57,080 --> 00:17:00,960 Speaker 1: vitamin C from fresh food, fresh fruits and veggies, smart idea, 374 00:17:01,280 --> 00:17:05,800 Speaker 1: tomatoes also pretty rich, leafy greens, anything else I'm missing 375 00:17:05,880 --> 00:17:08,840 Speaker 1: that's really high. Those plums that used to do they're 376 00:17:08,840 --> 00:17:09,920 Speaker 1: not in season though. 377 00:17:09,880 --> 00:17:13,679 Speaker 2: Basically your red zen, your near orange type foods. 378 00:17:13,960 --> 00:17:16,760 Speaker 1: Yeah, so just be really mindful of superdosing the vitamin 379 00:17:16,800 --> 00:17:18,880 Speaker 1: C in general for immune system at this time of year. 380 00:17:19,359 --> 00:17:21,080 Speaker 1: All right, well, the end to wrap us up today, 381 00:17:21,119 --> 00:17:23,159 Speaker 1: a question about gas in the evening if you've got 382 00:17:23,200 --> 00:17:26,439 Speaker 1: a partner who's not processing their food very well, if 383 00:17:26,480 --> 00:17:29,960 Speaker 1: you tips along the way, you're here's more your area 384 00:17:29,960 --> 00:17:31,240 Speaker 1: than mine. You're more gut than I am. 385 00:17:31,320 --> 00:17:32,200 Speaker 2: Yeah, I can do this one. 386 00:17:32,359 --> 00:17:34,800 Speaker 1: But the first thing I would say is that if 387 00:17:34,800 --> 00:17:37,800 Speaker 1: it's there's probably something setting it off. If someone's overly 388 00:17:37,840 --> 00:17:40,240 Speaker 1: gassy and particularly not you know, if you're just gassy 389 00:17:40,280 --> 00:17:42,359 Speaker 1: with it not being unpleasant, it's probably nothing to be 390 00:17:42,359 --> 00:17:44,800 Speaker 1: concerned about. It's probably the result of a higher fiber intake. 391 00:17:45,240 --> 00:17:48,399 Speaker 1: But if it is unpleasant, I'd be thinking, is it malabsorption? 392 00:17:48,560 --> 00:17:52,080 Speaker 1: Is there a degree of lactose intolerance or fodmat that 393 00:17:52,160 --> 00:17:54,680 Speaker 1: where you can proactively avoid certain foods like I know 394 00:17:54,800 --> 00:17:57,800 Speaker 1: myself particularly sensitive to brocoli. It just doesn't really agree 395 00:17:57,800 --> 00:17:59,840 Speaker 1: with me. It always that sets in my stomach. So, 396 00:18:00,280 --> 00:18:01,840 Speaker 1: you know, I'd be trying to track it a little 397 00:18:01,840 --> 00:18:04,080 Speaker 1: bit about if it's happening every night, is there something 398 00:18:04,119 --> 00:18:06,760 Speaker 1: having at dinner or lunchtime that's going into the diet 399 00:18:07,080 --> 00:18:08,880 Speaker 1: or is it just one too many coffees each day, 400 00:18:08,920 --> 00:18:11,200 Speaker 1: because that is the time it would be coming out 401 00:18:11,240 --> 00:18:13,560 Speaker 1: of the digestive system. By the time you get to 402 00:18:13,600 --> 00:18:14,400 Speaker 1: the evening. 403 00:18:14,320 --> 00:18:17,760 Speaker 2: I'll say, in my experience, husbands with extra gas. So 404 00:18:18,080 --> 00:18:20,560 Speaker 2: we have to differentiate what is normal and what is not. 405 00:18:20,640 --> 00:18:24,199 Speaker 2: Because farting is very normal. Having gas is very normal. 406 00:18:24,440 --> 00:18:27,480 Speaker 2: But when it becomes excessive or it's very very smelly, 407 00:18:27,560 --> 00:18:29,760 Speaker 2: it's like very sulfur type smelly, or where there's a 408 00:18:29,760 --> 00:18:33,320 Speaker 2: lot of kind of pain and you know, constipation associated 409 00:18:33,359 --> 00:18:35,919 Speaker 2: with the gas, we would say that's more abnormal. But 410 00:18:36,040 --> 00:18:39,400 Speaker 2: actually just passing wind multiple times a day is very 411 00:18:39,560 --> 00:18:42,480 Speaker 2: very normal. But if it is more that very smelly 412 00:18:42,560 --> 00:18:45,280 Speaker 2: type of you know gas, and it's putting people off 413 00:18:45,320 --> 00:18:47,879 Speaker 2: and the hubby's not feeling so married about it. The 414 00:18:47,960 --> 00:18:50,639 Speaker 2: biggest thing I see with most men is their protein 415 00:18:50,680 --> 00:18:53,320 Speaker 2: and takes too high. When you've got high protein, that's 416 00:18:53,359 --> 00:18:55,840 Speaker 2: where you get those stinky farts, so cut them back. 417 00:18:56,000 --> 00:18:59,560 Speaker 2: Most men are eating twice, if not three times the 418 00:18:59,600 --> 00:19:02,000 Speaker 2: amount of protein they actually need at night time, Like 419 00:19:02,040 --> 00:19:05,359 Speaker 2: a three hundred gram steak is enormous, Like you actually 420 00:19:05,359 --> 00:19:08,040 Speaker 2: can't process that amount of protein in one go anyway, 421 00:19:08,080 --> 00:19:10,840 Speaker 2: and it's so so expensive, So just cut back the 422 00:19:10,920 --> 00:19:13,199 Speaker 2: amount of protein. The next thing is look at the 423 00:19:13,400 --> 00:19:16,520 Speaker 2: kind of windy types of veggies like Susie mentioned, sometimes 424 00:19:16,520 --> 00:19:18,720 Speaker 2: some people are a bit more sensitive to broccolily, see 425 00:19:18,720 --> 00:19:21,680 Speaker 2: I'm cauliflower. I'm fine with broccoli with Suzi's probably fine 426 00:19:21,680 --> 00:19:23,640 Speaker 2: with couliflower because I know she loves the colie rice, 427 00:19:23,680 --> 00:19:26,320 Speaker 2: but not so much with broccoli. So it's very individualized. 428 00:19:26,840 --> 00:19:29,160 Speaker 2: Cabbage is another big windy type of veggie, and our 429 00:19:29,160 --> 00:19:31,959 Speaker 2: beans and our leg games. So they're all very healthy vegetables. 430 00:19:32,080 --> 00:19:33,560 Speaker 2: We don't want to cut them all out. We just 431 00:19:33,600 --> 00:19:35,760 Speaker 2: want to try and reduce them down and see how 432 00:19:35,800 --> 00:19:38,760 Speaker 2: we go. Carbonated drinks is another thing that causes a 433 00:19:38,760 --> 00:19:41,240 Speaker 2: lot of people a lot of gas and wind, so 434 00:19:41,440 --> 00:19:44,240 Speaker 2: beer and soft drinks as well, So really cutting back 435 00:19:44,240 --> 00:19:47,080 Speaker 2: on the bubbly types of drinks and really just seeing 436 00:19:47,119 --> 00:19:49,960 Speaker 2: the frequency of how often you have those bower movements 437 00:19:50,000 --> 00:19:52,199 Speaker 2: and if there's any straining. If Hubby is spending an 438 00:19:52,320 --> 00:19:55,040 Speaker 2: hour in the bathroom, that is not normal and they 439 00:19:55,080 --> 00:19:57,399 Speaker 2: are not regular enough, like you should be in and 440 00:19:57,400 --> 00:19:59,200 Speaker 2: out of the bathroom in five minutes. If you're sitting 441 00:19:59,200 --> 00:20:02,000 Speaker 2: on the bathroom straight for thirty to sixty minutes, you're 442 00:20:02,040 --> 00:20:03,879 Speaker 2: not regular enough, and you need to get your boughs 443 00:20:03,920 --> 00:20:06,639 Speaker 2: moving properly, up your fluid, up your fiber. You might 444 00:20:06,680 --> 00:20:08,320 Speaker 2: want to try something like a little bit of meta 445 00:20:08,400 --> 00:20:11,400 Speaker 2: musle or some beny fiber, just mix it into some water. 446 00:20:11,520 --> 00:20:15,080 Speaker 2: But definitely never increase your fiber without increasing your fluid intake, 447 00:20:15,280 --> 00:20:17,800 Speaker 2: because you're just going to make yourself a whole other 448 00:20:17,880 --> 00:20:20,560 Speaker 2: world of pain basically. So I always find that a 449 00:20:20,600 --> 00:20:22,320 Speaker 2: lot of the time, a lot of that gas and 450 00:20:22,400 --> 00:20:26,119 Speaker 2: wind is associated with constipation because things aren't moving through properly, 451 00:20:26,160 --> 00:20:28,399 Speaker 2: They're getting blocked up, and things just aren't flowing like 452 00:20:28,480 --> 00:20:31,040 Speaker 2: they should. So getting the boughs moving properly can often 453 00:20:31,080 --> 00:20:33,440 Speaker 2: actually be the number one solution to stop a lot 454 00:20:33,440 --> 00:20:34,440 Speaker 2: of the gas in the wind. 455 00:20:34,600 --> 00:20:36,240 Speaker 1: And then just the same a couple of the foods 456 00:20:36,240 --> 00:20:38,639 Speaker 1: that can also be closely linked to sort of higher 457 00:20:38,680 --> 00:20:41,399 Speaker 1: amounts of gas. So of course the crucifer's vegetables, so 458 00:20:41,520 --> 00:20:44,639 Speaker 1: the broccoli, the cauliflower, the leg you miss things like 459 00:20:44,680 --> 00:20:47,359 Speaker 1: your beans and a mumo beans. So in some cases 460 00:20:47,400 --> 00:20:49,440 Speaker 1: people are just quite sensitive to that, and cutting back 461 00:20:49,480 --> 00:20:51,479 Speaker 1: on those more gasy edges as all you need to do. 462 00:20:51,880 --> 00:20:55,280 Speaker 1: I had a really interesting feedback on my Instagram about 463 00:20:55,280 --> 00:20:59,880 Speaker 1: package salads and reports that people found that when they're 464 00:21:00,119 --> 00:21:03,040 Speaker 1: had the packet salad, they usually are quite gassy and bloated, 465 00:21:03,080 --> 00:21:06,640 Speaker 1: and I lamed that or referred to often got cabbage 466 00:21:06,640 --> 00:21:08,439 Speaker 1: and things in it. But apparently there's a reaction that 467 00:21:08,440 --> 00:21:10,520 Speaker 1: happens with some of those salad bags that does increase 468 00:21:10,560 --> 00:21:14,480 Speaker 1: gas production. I don't know have you heard that before. No, 469 00:21:15,200 --> 00:21:17,320 Speaker 1: but they do often have cabbage. They have a lot 470 00:21:17,320 --> 00:21:19,920 Speaker 1: of mixed lettucees in there, and often it is cabbage Yuh. 471 00:21:20,080 --> 00:21:21,880 Speaker 2: Another one I would say actually is just eating too 472 00:21:21,920 --> 00:21:23,879 Speaker 2: quickly as well. If you're not chewing your food properly, 473 00:21:24,040 --> 00:21:26,720 Speaker 2: you're really skipping that vital first stage of digestion. So 474 00:21:26,880 --> 00:21:28,520 Speaker 2: a lot of people who end up quite bloated and 475 00:21:28,560 --> 00:21:31,399 Speaker 2: windy are just inhaling their food. So if Hubbies just 476 00:21:31,480 --> 00:21:34,280 Speaker 2: inhaling his food is not chewing properly, it's not eating mindfully. 477 00:21:34,480 --> 00:21:37,040 Speaker 2: That's another easy strategy I'd start with. It is just 478 00:21:37,080 --> 00:21:39,840 Speaker 2: slowing down, reducing your portion size, and chewing your food 479 00:21:39,840 --> 00:21:40,320 Speaker 2: a bit better. 480 00:21:40,760 --> 00:21:42,679 Speaker 1: And if they regularly, I would say, I they're big 481 00:21:42,760 --> 00:21:44,639 Speaker 1: milk drinkers, you could even try a lactose free and 482 00:21:44,640 --> 00:21:46,560 Speaker 1: see if there's a degree of lactose intolerance, and that 483 00:21:46,640 --> 00:21:49,880 Speaker 1: might significantly reduce it. Because sometimes people are ordering skim 484 00:21:49,920 --> 00:21:51,679 Speaker 1: coffees and the effects worse, and as soon as they 485 00:21:51,760 --> 00:21:54,040 Speaker 1: got a lactose free they have no issues. So there's 486 00:21:54,080 --> 00:21:56,480 Speaker 1: some things to consider, and there's certainly plenty of lactose 487 00:21:56,520 --> 00:21:59,000 Speaker 1: free products out there for people who are more sensitive, 488 00:21:59,359 --> 00:22:00,960 Speaker 1: all rightly, And that brings us to the end of 489 00:22:00,960 --> 00:22:03,320 Speaker 1: the Nutrition Couch for another Sunday. If you haven't done so, 490 00:22:03,359 --> 00:22:05,280 Speaker 1: please subscribe and tell your friends about us so we 491 00:22:05,320 --> 00:22:08,160 Speaker 1: can continue to grow and bring more evidence space nutrition 492 00:22:08,640 --> 00:22:11,480 Speaker 1: to those who are interested. We've got plenty of products 493 00:22:11,520 --> 00:22:14,160 Speaker 1: on our website, the nutritioncouch dot com, and we're about 494 00:22:14,240 --> 00:22:17,040 Speaker 1: to launch to brand new ebooks which I promise you 495 00:22:17,040 --> 00:22:19,240 Speaker 1: you are going to love. So watch this space for 496 00:22:19,320 --> 00:22:21,480 Speaker 1: those in the next week or so. Have a great week. 497 00:22:21,600 --> 00:22:22,479 Speaker 2: How'd you next week?