1 00:00:00,400 --> 00:00:03,480 Speaker 1: Do you drink milk or enjoy yogurt and cheese, or 2 00:00:03,520 --> 00:00:06,240 Speaker 1: do you find that dairy simply does not agree with 3 00:00:06,280 --> 00:00:09,640 Speaker 1: you and instead of for plant based alternatives. Today on 4 00:00:09,680 --> 00:00:12,360 Speaker 1: the Nutrition Couch, we take a closer look at what 5 00:00:12,400 --> 00:00:15,239 Speaker 1: plant based alternatives are made of and what you need 6 00:00:15,280 --> 00:00:18,320 Speaker 1: to be mindful of nutritionally if you consume minimal dairy 7 00:00:18,400 --> 00:00:21,840 Speaker 1: in your diet. Hi, I'm Susy Burrow and I'm Lean Wood, 8 00:00:21,960 --> 00:00:24,400 Speaker 1: and each week we bring you The Nutrition Couch, the 9 00:00:24,440 --> 00:00:26,520 Speaker 1: bi weekly podcast that keeps you up to date on 10 00:00:26,560 --> 00:00:28,200 Speaker 1: everything that you need to know in the world of 11 00:00:28,280 --> 00:00:32,120 Speaker 1: nutrition as well as eating dairy free. Today we're going 12 00:00:32,159 --> 00:00:34,519 Speaker 1: to talk about what to eat if you would like 13 00:00:34,600 --> 00:00:38,680 Speaker 1: some super glossy and healthy hair and Leanne. Our listener 14 00:00:38,760 --> 00:00:41,360 Speaker 1: question is something I just picked up from our Instagram, 15 00:00:41,640 --> 00:00:44,319 Speaker 1: which I think everyone off I've quite amusing. Is on 16 00:00:44,680 --> 00:00:48,199 Speaker 1: gas and more specifically, what you should change in your 17 00:00:48,240 --> 00:00:52,159 Speaker 1: partner's diet when they are on the nose. So I 18 00:00:52,200 --> 00:00:55,280 Speaker 1: was just thinking before we hopped on Alien, what should 19 00:00:55,320 --> 00:00:56,960 Speaker 1: our list of question be, And I just quickly went 20 00:00:57,000 --> 00:00:59,640 Speaker 1: to our instagram because we get a lot of requests 21 00:00:59,680 --> 00:01:02,320 Speaker 1: for questions, and that was the first thing there, and 22 00:01:02,320 --> 00:01:04,120 Speaker 1: it's a Sunday and night, we're both pretty tired, and 23 00:01:04,120 --> 00:01:06,120 Speaker 1: I had a bit of a chuckle to myself. So 24 00:01:06,160 --> 00:01:06,880 Speaker 1: we've got to keep. 25 00:01:06,720 --> 00:01:09,040 Speaker 2: It a bit light, don't we Absolutely? 26 00:01:09,319 --> 00:01:12,720 Speaker 1: Absolutely, so we'll keep it as pleasant as we can 27 00:01:12,760 --> 00:01:14,080 Speaker 1: because a lot of you will be listening to this 28 00:01:14,120 --> 00:01:16,400 Speaker 1: on a Sunday morning, all right. But to kick us 29 00:01:16,400 --> 00:01:19,240 Speaker 1: off today, I thought I wanted to speak about something 30 00:01:19,280 --> 00:01:22,119 Speaker 1: that had been on my mind for a while lean 31 00:01:22,240 --> 00:01:24,480 Speaker 1: and when I really thought about it, we hadn't covered it, 32 00:01:24,640 --> 00:01:27,000 Speaker 1: I think for quite some time, and more specifically, in 33 00:01:27,040 --> 00:01:30,720 Speaker 1: the context I wanted to talk about it was that when, 34 00:01:31,000 --> 00:01:34,839 Speaker 1: for example, you and I have clients who don't eat dairy. Now, 35 00:01:35,000 --> 00:01:38,840 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 00:01:43,120 --> 00:01:45,880 Speaker 1: up to you what you eat. I consume dairy. I'm 39 00:01:45,880 --> 00:01:47,760 Speaker 1: a little bit la toast and tolerant. I do have 40 00:01:47,800 --> 00:01:50,520 Speaker 1: to be a bit careful. I don't love yogurt myself, 41 00:01:50,520 --> 00:01:52,520 Speaker 1: but I would have milk in my coffee most days, 42 00:01:52,520 --> 00:01:55,240 Speaker 1: and usually cheese. As anyone who follows me online would know, 43 00:01:55,240 --> 00:01:58,000 Speaker 1: I'm a massive fan of the marinetta goats cheese that 44 00:01:58,040 --> 00:02:00,880 Speaker 1: you find it willise and Clos's actually a good price 45 00:02:00,920 --> 00:02:03,000 Speaker 1: point at the moment, considering that cheese is about a 46 00:02:03,080 --> 00:02:05,840 Speaker 1: luxury item at eight or ten dollars a serve in 47 00:02:05,880 --> 00:02:08,359 Speaker 1: supermarkets at the moment. But what I will say is 48 00:02:08,440 --> 00:02:11,320 Speaker 1: when we go to model diets and clients say they 49 00:02:11,360 --> 00:02:13,800 Speaker 1: don't or can't consume dairy, it is a little bit 50 00:02:13,840 --> 00:02:16,399 Speaker 1: of an issue. Nutritionally, it can be very very tricky 51 00:02:16,960 --> 00:02:20,880 Speaker 1: to get the amount of calcium in, particularly into the diet. 52 00:02:21,120 --> 00:02:23,840 Speaker 1: It came to mindlyand because a few people who cross 53 00:02:23,919 --> 00:02:27,520 Speaker 1: my path in life don't consume dairy. They might be 54 00:02:27,520 --> 00:02:29,320 Speaker 1: like just and tolerant and it just doesn't agree with them, 55 00:02:29,520 --> 00:02:31,640 Speaker 1: and so they're sort of plant based milk alternatives. They 56 00:02:31,680 --> 00:02:34,840 Speaker 1: might always have almond milk. But I always think to 57 00:02:34,840 --> 00:02:38,000 Speaker 1: myself with the girls, particularly when they're quite slim, is 58 00:02:38,040 --> 00:02:41,480 Speaker 1: I worry about their bones because we know that osteoporosis 59 00:02:41,600 --> 00:02:45,080 Speaker 1: is incredibly common in Australia, and particularly as we go 60 00:02:45,200 --> 00:02:48,560 Speaker 1: through our forties and fifties, the bones can become brittle 61 00:02:48,600 --> 00:02:51,720 Speaker 1: and be more likely to fracture and have breaks, and 62 00:02:51,720 --> 00:02:53,800 Speaker 1: we certainly see that. You know, we'll hear about women 63 00:02:53,800 --> 00:02:57,240 Speaker 1: who will fall diffracture their wrists or their ankle, particularly 64 00:02:57,280 --> 00:02:59,320 Speaker 1: as they move through those ages, and it will always 65 00:02:59,560 --> 00:03:02,120 Speaker 1: something my mind is are they getting enough calcium, particularly 66 00:03:02,120 --> 00:03:04,680 Speaker 1: if there's plant based alternatives, And we have spoken about 67 00:03:04,680 --> 00:03:08,519 Speaker 1: this before on the body. Whilst some plant based products 68 00:03:08,639 --> 00:03:12,360 Speaker 1: can be fortified with really high amounts of calcium, often 69 00:03:12,520 --> 00:03:14,840 Speaker 1: they're not. Always you can't assume they are, and if 70 00:03:14,840 --> 00:03:17,640 Speaker 1: they are, they're not anywhere near the recommended amount. So 71 00:03:17,680 --> 00:03:20,120 Speaker 1: for example, some of the more boutique soy milk or 72 00:03:20,520 --> 00:03:23,360 Speaker 1: almond milk might have as little as sixty milligrams of 73 00:03:23,400 --> 00:03:26,919 Speaker 1: calcium perserve compared to three hundred milligrams WHI should be 74 00:03:26,960 --> 00:03:30,560 Speaker 1: in dairy milk. So hence the dietary recommendations to consume 75 00:03:30,600 --> 00:03:32,799 Speaker 1: three serves of dairy minimum to tick the box on 76 00:03:32,880 --> 00:03:35,320 Speaker 1: that eight hundred to a thousand miligrams of calcium or 77 00:03:35,360 --> 00:03:38,520 Speaker 1: even higher for postmenopause or women when they lose that 78 00:03:38,560 --> 00:03:41,040 Speaker 1: protective effect of estridren on their bones and hence need 79 00:03:41,080 --> 00:03:43,560 Speaker 1: to make sure they're getting plenty of calcium. So I 80 00:03:43,600 --> 00:03:45,840 Speaker 1: wanted to talk about it in terms of you really 81 00:03:45,920 --> 00:03:48,200 Speaker 1: need to check those plant based milks and how much 82 00:03:48,200 --> 00:03:50,480 Speaker 1: of them you're having, because I'll see many of my 83 00:03:50,520 --> 00:03:53,240 Speaker 1: busy women will have one coffee in the morning, and 84 00:03:53,320 --> 00:03:55,760 Speaker 1: if they're not dairy eaters, they then won't have cheese 85 00:03:55,840 --> 00:03:58,880 Speaker 1: or yogurt right through the day, and they're getting nowhere 86 00:03:58,880 --> 00:04:02,600 Speaker 1: near their daily recommended intakes of calcium. And it came 87 00:04:02,640 --> 00:04:05,720 Speaker 1: to my attension because more recently there's been some plant 88 00:04:05,720 --> 00:04:09,040 Speaker 1: based cheeses released, and they've always been plant based cheese, 89 00:04:09,160 --> 00:04:10,560 Speaker 1: but there's been a couple that have got quite a 90 00:04:10,600 --> 00:04:12,920 Speaker 1: lot of attension in the media. And when you look 91 00:04:12,960 --> 00:04:16,000 Speaker 1: at the nutritional profile, yand there is no protein in 92 00:04:16,040 --> 00:04:18,719 Speaker 1: those foods and there's certainly no calcium. So generally they're 93 00:04:18,720 --> 00:04:21,479 Speaker 1: made with fat, a blend of sort of sunflowl oil 94 00:04:21,560 --> 00:04:24,320 Speaker 1: or something to solidify. Coconut oil is a popular base. 95 00:04:24,800 --> 00:04:27,320 Speaker 1: I did see that the bigger variety had a father 96 00:04:27,440 --> 00:04:30,359 Speaker 1: been component. Mind you, I can't get the nutritionals on 97 00:04:30,360 --> 00:04:32,680 Speaker 1: the bigger website or coal's website whose stock it, so 98 00:04:32,720 --> 00:04:35,640 Speaker 1: I can't have a look at the nutritionals, but certainly, 99 00:04:35,720 --> 00:04:38,760 Speaker 1: in general plant based cheese, it's got nowhere near the 100 00:04:38,800 --> 00:04:42,120 Speaker 1: protein cheese would have, and certainly no calcium, and I 101 00:04:42,160 --> 00:04:44,760 Speaker 1: find it challenging it's called cheese because to me, it's 102 00:04:44,760 --> 00:04:47,479 Speaker 1: not cheese. It's a formulated product to look and taste 103 00:04:47,520 --> 00:04:51,280 Speaker 1: like cheese without any of those nutritional properties. So I 104 00:04:51,320 --> 00:04:53,520 Speaker 1: just thought it worthy of a discussion for people who 105 00:04:53,560 --> 00:04:56,560 Speaker 1: do eliminate food groups for various reasons, whether it's because 106 00:04:56,560 --> 00:04:58,719 Speaker 1: you're opting to have more plant based food or you 107 00:04:58,760 --> 00:05:01,279 Speaker 1: don't like it, or you can't toll eight dairy just 108 00:05:01,279 --> 00:05:04,920 Speaker 1: because it's called milk or cheese or even seafood. If 109 00:05:04,960 --> 00:05:07,719 Speaker 1: you go into the plant based alternative section in supermarkets 110 00:05:08,080 --> 00:05:10,320 Speaker 1: does not mean that those foods have got any of 111 00:05:10,360 --> 00:05:14,400 Speaker 1: the similar nutritional properties that those original animal based foods do. 112 00:05:14,480 --> 00:05:16,960 Speaker 1: And I'm not saying animal based eating is better. I'm 113 00:05:17,000 --> 00:05:19,719 Speaker 1: saying that there are key nutrients that you do find 114 00:05:19,760 --> 00:05:23,680 Speaker 1: in animal based foods, including your particular your dairy, that 115 00:05:23,800 --> 00:05:26,919 Speaker 1: it's very very hard to replicate in the plant based alternatives. 116 00:05:26,960 --> 00:05:30,760 Speaker 1: And as such, women, particularly women in their late thirties, 117 00:05:30,800 --> 00:05:33,440 Speaker 1: forties and fifties, need to be very very mindful that 118 00:05:33,480 --> 00:05:36,480 Speaker 1: they're getting enough protein, they're getting enough calcium, they're getting 119 00:05:36,560 --> 00:05:39,360 Speaker 1: enough magnesium, which are all key nutrients that are super 120 00:05:39,400 --> 00:05:42,320 Speaker 1: important for bone health and are overall health in general. 121 00:05:42,360 --> 00:05:44,360 Speaker 1: And you can go for months, if not years without 122 00:05:44,600 --> 00:05:47,040 Speaker 1: key amounts of those nutrients that will impact your health 123 00:05:47,080 --> 00:05:50,200 Speaker 1: long term. So you can't just eliminate a whole food 124 00:05:50,240 --> 00:05:52,760 Speaker 1: group like dairy and think that you can replace it 125 00:05:52,800 --> 00:05:54,400 Speaker 1: with a little bit of leafy green veggies in a 126 00:05:54,440 --> 00:05:56,080 Speaker 1: serve of nuts each day. One percent. 127 00:05:56,200 --> 00:05:58,520 Speaker 2: It's a really important point, and I guess it's the 128 00:05:58,560 --> 00:06:01,760 Speaker 2: time a week shout out wonderful dietitian colleagues and say 129 00:06:01,800 --> 00:06:03,920 Speaker 2: it is really a time to see a dietitian if 130 00:06:03,920 --> 00:06:07,000 Speaker 2: you have specifically cut out a whole food group or 131 00:06:07,000 --> 00:06:08,840 Speaker 2: a whole you know, like you're not eating dairy or 132 00:06:08,880 --> 00:06:11,080 Speaker 2: you don't like yogurt or anything like that, just to 133 00:06:11,240 --> 00:06:14,240 Speaker 2: ensure you really are getting enough calcium through your diet. 134 00:06:14,400 --> 00:06:16,360 Speaker 2: And that's just one of the big items. If you'd gone, 135 00:06:16,440 --> 00:06:19,040 Speaker 2: you know, from eating meat to now vegetarian, you want 136 00:06:19,080 --> 00:06:21,200 Speaker 2: to see a dietitian to ensure you're getting enough iron 137 00:06:21,240 --> 00:06:23,880 Speaker 2: and B twelve for example. So it's not just calcium. 138 00:06:23,880 --> 00:06:26,719 Speaker 2: There are keen nutrients that are really important through different 139 00:06:26,760 --> 00:06:29,960 Speaker 2: life stages that we absolutely want to ensure we're getting 140 00:06:30,000 --> 00:06:32,440 Speaker 2: in through a well balanced diet. So a really big 141 00:06:32,440 --> 00:06:34,480 Speaker 2: shout out to our dietitian colleagues to just go and 142 00:06:34,560 --> 00:06:36,200 Speaker 2: touch base with one even if it's just a one 143 00:06:36,240 --> 00:06:38,799 Speaker 2: off consult to ensure that you are getting the broad 144 00:06:38,880 --> 00:06:41,960 Speaker 2: range of nutrients through your diet and with dairy. I 145 00:06:41,960 --> 00:06:44,200 Speaker 2: actually had to discuss them with a client this week. Susie. 146 00:06:44,400 --> 00:06:46,800 Speaker 2: She's got three little kids, she had back to back pregnancies, 147 00:06:46,839 --> 00:06:49,440 Speaker 2: breastfeeding all all of them, and we talked about her 148 00:06:49,480 --> 00:06:52,800 Speaker 2: not having anywhere near enough calcium. She's got some teeth problems, 149 00:06:53,240 --> 00:06:55,120 Speaker 2: and I said, look, we're really at risk of bossio 150 00:06:55,160 --> 00:06:57,120 Speaker 2: porosis long term. We need to get you either eating 151 00:06:57,120 --> 00:06:59,240 Speaker 2: more through diet or we need to supplement. And I've 152 00:06:59,240 --> 00:07:01,840 Speaker 2: got a couple of free Susie who are very very 153 00:07:01,920 --> 00:07:04,479 Speaker 2: knowledgeable people. Back to back pregnancies, you know, they're either 154 00:07:04,480 --> 00:07:07,640 Speaker 2: pregnant or breastfeeding. Pregnant or breastfeeding for many years. They've 155 00:07:07,640 --> 00:07:10,760 Speaker 2: got massive teeth problems. They need full root canals. Because 156 00:07:10,800 --> 00:07:12,560 Speaker 2: I think a lot of people don't understand that if 157 00:07:12,600 --> 00:07:15,000 Speaker 2: you're not getting enough calcium. I think most people understand 158 00:07:15,000 --> 00:07:17,320 Speaker 2: it impacts your bones long term, like it leads to 159 00:07:17,360 --> 00:07:20,520 Speaker 2: things like osteoporosis. But also if the body is not 160 00:07:20,880 --> 00:07:23,640 Speaker 2: able to get enough calcium in through diet, it will 161 00:07:23,680 --> 00:07:26,280 Speaker 2: take what it needs from the body. So that's either 162 00:07:26,320 --> 00:07:28,720 Speaker 2: from your bones or from your teeth, and that's why 163 00:07:28,760 --> 00:07:31,080 Speaker 2: a lot of people end up with a lot of 164 00:07:31,120 --> 00:07:34,160 Speaker 2: teeth problems due to lack of calcium. So if you're 165 00:07:34,200 --> 00:07:36,320 Speaker 2: seeing your dentists and you've got problems with your teeth, 166 00:07:36,360 --> 00:07:38,680 Speaker 2: you've got back to back pregnancies. And it's not that 167 00:07:38,760 --> 00:07:42,520 Speaker 2: pregnancy or breastfeeding actually increases your requirements. I think for 168 00:07:42,560 --> 00:07:44,600 Speaker 2: a lot of women, you and I included, you just 169 00:07:44,640 --> 00:07:47,480 Speaker 2: have that terrible morning sickness, like the first kind of 170 00:07:47,480 --> 00:07:49,800 Speaker 2: fifteen twenty weeks at the first half of your pregnancy, 171 00:07:49,880 --> 00:07:52,040 Speaker 2: Like I couldn't even look at dairy, couldn't even look 172 00:07:52,080 --> 00:07:53,840 Speaker 2: at coffee, and that was like a good one serve 173 00:07:53,840 --> 00:07:55,320 Speaker 2: for me a day. I'd always have some cheese and 174 00:07:55,360 --> 00:07:57,880 Speaker 2: crackers that always have some yogurt. And then after coming 175 00:07:57,920 --> 00:08:00,560 Speaker 2: out of that like kind of horrible nauseum warning sickness 176 00:08:00,600 --> 00:08:03,800 Speaker 2: period from weeks twenty to forty, I just wasn't I 177 00:08:03,840 --> 00:08:06,760 Speaker 2: guess just didn't sort of crave that like nice cold 178 00:08:06,840 --> 00:08:09,200 Speaker 2: yogurt and berries like I normally did. Like I wanted savior, 179 00:08:09,320 --> 00:08:11,760 Speaker 2: I wanted salty. I wasn't snacking as much as I 180 00:08:11,800 --> 00:08:14,119 Speaker 2: was building more into main meal, so I just wasn't 181 00:08:14,160 --> 00:08:16,440 Speaker 2: getting in the normal amounts of calcium. So it's not 182 00:08:16,480 --> 00:08:20,320 Speaker 2: about pregnancy and breastfeeding having higher requirements. You just seem 183 00:08:20,360 --> 00:08:22,400 Speaker 2: to have a lot more kind of food aversions and 184 00:08:22,440 --> 00:08:24,880 Speaker 2: that sort of thing when you're going through that. And also, 185 00:08:24,960 --> 00:08:27,440 Speaker 2: like you're busy, if you've got young kids like running around, 186 00:08:27,600 --> 00:08:29,800 Speaker 2: often you're not snacking or you're grabbing quick and easy 187 00:08:29,800 --> 00:08:31,720 Speaker 2: things on the go, like a musually buy a piece 188 00:08:31,720 --> 00:08:33,120 Speaker 2: of fruit when you're out at the park with the 189 00:08:33,200 --> 00:08:35,800 Speaker 2: kids and you're not sitting down to something like a 190 00:08:35,880 --> 00:08:37,920 Speaker 2: nice tub of yoga or even coffee. Is you know 191 00:08:38,000 --> 00:08:39,839 Speaker 2: the amount of busy mums who might have two SIPs 192 00:08:39,840 --> 00:08:41,880 Speaker 2: of their morning coffee then the rest of it goes cold. 193 00:08:42,160 --> 00:08:44,040 Speaker 2: Where you used to get a whole, you know, cup 194 00:08:44,080 --> 00:08:46,920 Speaker 2: of milking through a coffee two fifty three hundred milligrams 195 00:08:46,920 --> 00:08:49,240 Speaker 2: of calcium, now you're getting very minimal because you're only 196 00:08:49,320 --> 00:08:51,240 Speaker 2: having a couple of SIPs through your cup and then 197 00:08:51,240 --> 00:08:53,040 Speaker 2: the rest has gone cold because you're running after one 198 00:08:53,080 --> 00:08:55,200 Speaker 2: of the kids or whatever. It might be, so I 199 00:08:55,280 --> 00:08:57,920 Speaker 2: really think busy mums are ones to watch when it 200 00:08:57,960 --> 00:09:01,080 Speaker 2: comes to the calcium, particularly, I know you've already got 201 00:09:01,120 --> 00:09:03,720 Speaker 2: some teeth or some dental issues, because that's like a 202 00:09:03,760 --> 00:09:06,360 Speaker 2: big sign that you're probably not getting enough. So some 203 00:09:06,400 --> 00:09:08,560 Speaker 2: of my favorite ways to get calcium and ZUSI if 204 00:09:08,600 --> 00:09:12,040 Speaker 2: you like tofu calcium set tofu is an awesome idea. 205 00:09:12,200 --> 00:09:14,200 Speaker 2: Unhold Tarhini. I know we've talked about it in the 206 00:09:14,200 --> 00:09:17,120 Speaker 2: podcast before, whether you're throwing it into some baking, whether 207 00:09:17,120 --> 00:09:18,600 Speaker 2: you're putting it in some toasts with a bit of 208 00:09:18,600 --> 00:09:21,320 Speaker 2: honey and banana, whether you are using it in some 209 00:09:21,600 --> 00:09:23,800 Speaker 2: energy or bliss balls as well. And then of course 210 00:09:23,840 --> 00:09:26,520 Speaker 2: our sardines and tuna, and there's a couple of different 211 00:09:26,559 --> 00:09:29,480 Speaker 2: tins of tuna in the market with really high calcium requirements. 212 00:09:29,800 --> 00:09:31,839 Speaker 2: I personally can't do it. It's the taste, so they 213 00:09:31,960 --> 00:09:34,200 Speaker 2: add the bones in. I can't do it, Suzi, But 214 00:09:34,360 --> 00:09:37,840 Speaker 2: it has incredibly high amounts of calcium in those specific 215 00:09:37,880 --> 00:09:40,720 Speaker 2: tuna high calcium brands, So there are another good option 216 00:09:40,760 --> 00:09:42,960 Speaker 2: as well. And your nuts and seeds are always going 217 00:09:43,040 --> 00:09:45,600 Speaker 2: to be beneficial from a health perspective, but also contain 218 00:09:45,640 --> 00:09:47,480 Speaker 2: a little bit of plant based calcium. 219 00:09:47,040 --> 00:09:50,200 Speaker 1: As well, and don't forget your tin salmon, because the 220 00:09:50,240 --> 00:09:52,839 Speaker 1: bones with a tin salmon give quite significant so I 221 00:09:52,840 --> 00:09:54,760 Speaker 1: think it's more than three hundred milligrams if you mash 222 00:09:54,800 --> 00:09:56,880 Speaker 1: them in if you don't mind tin salmon, which can 223 00:09:56,920 --> 00:09:58,800 Speaker 1: be great on a toasted sandwich or one of those 224 00:09:59,040 --> 00:10:02,800 Speaker 1: Alina crackers we've spoken about as a protein rich if food, 225 00:10:02,880 --> 00:10:06,520 Speaker 1: particularly if you it's dairy specifically, but you still eat 226 00:10:06,520 --> 00:10:09,080 Speaker 1: animal food. That's one of the richest natural sources. So 227 00:10:09,240 --> 00:10:12,040 Speaker 1: some superfoods certainly worth paying attention to. And I didn't 228 00:10:12,040 --> 00:10:15,840 Speaker 1: even think of the dental and that's really expensive, Very 229 00:10:15,920 --> 00:10:19,880 Speaker 1: good to pay attention to that. All right, Well, another 230 00:10:19,880 --> 00:10:21,839 Speaker 1: topic we actually haven't talked about, but I think will 231 00:10:21,880 --> 00:10:24,280 Speaker 1: be a big interest to many of our listeners leanne 232 00:10:24,880 --> 00:10:27,880 Speaker 1: hair and how to eat to have healthy shiny hair. Now, 233 00:10:28,160 --> 00:10:31,880 Speaker 1: any female who's gone through menopause or pery or pregnancy 234 00:10:31,920 --> 00:10:35,200 Speaker 1: will know that your hair changes significantly. Certainly with some 235 00:10:35,280 --> 00:10:37,720 Speaker 1: of the hormonial conditions Land and I work with frequently, 236 00:10:37,800 --> 00:10:43,000 Speaker 1: including insulin resistance pcos and MTHFR mutations, hair can absolutely 237 00:10:43,000 --> 00:10:44,920 Speaker 1: take a beating. And I saw a headline just last 238 00:10:44,960 --> 00:10:47,199 Speaker 1: Weekly and talking about one of the side effects of 239 00:10:47,240 --> 00:10:51,680 Speaker 1: ozen peak now, because ozen peak can support relatively fast 240 00:10:51,679 --> 00:10:56,040 Speaker 1: weight loss in some clients who dramatically reduce their calorie 241 00:10:56,080 --> 00:10:58,520 Speaker 1: intake in the same way that a VLCD or MIURA 242 00:10:58,600 --> 00:11:02,160 Speaker 1: placement program was slushy intake. Certainly, if you lose large 243 00:11:02,160 --> 00:11:04,160 Speaker 1: amounts of weait quickly, I'm talking sort of five six 244 00:11:04,280 --> 00:11:07,160 Speaker 1: ten kilos over just a few weeks, which you can 245 00:11:07,520 --> 00:11:10,240 Speaker 1: lose on some of those very strict dietary regimes or 246 00:11:10,240 --> 00:11:14,200 Speaker 1: starvation programs. In some examples, you can experience hair loss 247 00:11:14,240 --> 00:11:16,360 Speaker 1: because basically the body is freaking out that you don't 248 00:11:16,400 --> 00:11:19,120 Speaker 1: have the nutrients and the protein in particular that you need. 249 00:11:19,600 --> 00:11:21,240 Speaker 1: So there can be a number of reasons. You might 250 00:11:21,280 --> 00:11:23,280 Speaker 1: have noticed that your hair has become thinner or more brittle, 251 00:11:23,320 --> 00:11:25,599 Speaker 1: or breaking off or even falling out. So some of 252 00:11:25,640 --> 00:11:28,280 Speaker 1: the key nutrients with Leanne's going to have a run through. 253 00:11:28,559 --> 00:11:30,719 Speaker 2: I certainly will, and I think it's really important to 254 00:11:30,800 --> 00:11:33,800 Speaker 2: understand that, first off, your hair is made up of protein. 255 00:11:33,960 --> 00:11:37,440 Speaker 2: So those protein, all those molecules of hair require certain 256 00:11:37,520 --> 00:11:41,200 Speaker 2: nutrients to grow and maintain healthy hair. So, like you mentioned, 257 00:11:41,200 --> 00:11:43,920 Speaker 2: you know, pregnancy and breastfeeding is a big one. Two 258 00:11:44,000 --> 00:11:46,640 Speaker 2: low calori diets, restrictive diet. I mean, I know I'm 259 00:11:46,679 --> 00:11:49,679 Speaker 2: still growing back my baby hair from mia and I'm 260 00:11:49,720 --> 00:11:51,960 Speaker 2: pregnant again. It's got no hope. It's just like tufts 261 00:11:51,960 --> 00:11:54,200 Speaker 2: of hair everywhere. It's hideous. I went to the hairdresser 262 00:11:54,200 --> 00:11:56,080 Speaker 2: and she's like, there's no hope for your love, just 263 00:11:56,120 --> 00:11:59,200 Speaker 2: wait for it to grow out. I was looking for 264 00:11:59,240 --> 00:12:01,960 Speaker 2: like a miracle solution I can put on my hair, 265 00:12:02,160 --> 00:12:03,600 Speaker 2: which it's like, you've just got to wait for it 266 00:12:03,640 --> 00:12:04,079 Speaker 2: to grow out. 267 00:12:04,120 --> 00:12:04,320 Speaker 1: Love. 268 00:12:04,480 --> 00:12:07,920 Speaker 2: So, pregnancy and breastfeeding is an unfortunate side effect of 269 00:12:08,040 --> 00:12:10,160 Speaker 2: poor hair, but there is a lot we can do 270 00:12:10,640 --> 00:12:13,160 Speaker 2: if you're not pregnant or breastfeeding and eating enough calories, 271 00:12:13,200 --> 00:12:16,440 Speaker 2: because certainly a diet that's lacking in good quality nutrition 272 00:12:16,640 --> 00:12:19,680 Speaker 2: or that's too low calorie can actually lead to hair 273 00:12:19,760 --> 00:12:21,880 Speaker 2: loss as well. So if we're not getting in those 274 00:12:22,000 --> 00:12:25,640 Speaker 2: essential nutrients and enough calories, your hair may thin out, 275 00:12:25,720 --> 00:12:27,880 Speaker 2: it may get quite brittle, it may fall out, it 276 00:12:27,920 --> 00:12:30,760 Speaker 2: may be quite prone to breakage as well. So the 277 00:12:30,880 --> 00:12:34,600 Speaker 2: link between I guess nutrition and healthy, strong hair is 278 00:12:34,640 --> 00:12:38,160 Speaker 2: pretty straightforward. Because we have hair follicles on our head 279 00:12:38,280 --> 00:12:41,040 Speaker 2: or on other parts of our body that require a 280 00:12:41,080 --> 00:12:45,720 Speaker 2: steady supply of certain nutrients to basically grow and maintain 281 00:12:45,800 --> 00:12:49,199 Speaker 2: and continue to turn over. So a really balanced nutrient 282 00:12:49,320 --> 00:12:53,199 Speaker 2: rich diet is really key. So essentially it's good balance, 283 00:12:53,280 --> 00:12:56,440 Speaker 2: healthy eating. But let's go through that again. So protein, 284 00:12:56,520 --> 00:12:59,240 Speaker 2: of course is really important. It's essential that we're consuming 285 00:12:59,440 --> 00:13:02,360 Speaker 2: enough routeine throughout the day and making sure that we're 286 00:13:02,400 --> 00:13:05,360 Speaker 2: getting that nice mix of essential amino acids in terms 287 00:13:05,400 --> 00:13:09,120 Speaker 2: of our protein supply as well. Another big one is bioton, 288 00:13:09,280 --> 00:13:12,319 Speaker 2: So that's also known as vitamin H and it plays 289 00:13:12,360 --> 00:13:14,760 Speaker 2: a really crucial role in hair growth. Now you can 290 00:13:14,760 --> 00:13:16,920 Speaker 2: get biten if you go into any sort of chemist, 291 00:13:17,120 --> 00:13:19,520 Speaker 2: you'll see some Byton supplements on the shelf. But like 292 00:13:19,600 --> 00:13:22,280 Speaker 2: everybody knows, Susie and I are big fans of food first, 293 00:13:22,320 --> 00:13:23,760 Speaker 2: so we're not going to encourage you to go and 294 00:13:23,800 --> 00:13:26,200 Speaker 2: take some supplements. We're going to encourage you to eat 295 00:13:26,240 --> 00:13:29,959 Speaker 2: biiton through food. So think of things like eggs, nuts 296 00:13:30,000 --> 00:13:32,880 Speaker 2: and seeds and our whole grains and the things that 297 00:13:32,960 --> 00:13:36,120 Speaker 2: people probably aren't eating enough of. I feel like there 298 00:13:36,200 --> 00:13:38,560 Speaker 2: was a lot of fear around eggs quite a few 299 00:13:38,640 --> 00:13:40,679 Speaker 2: years ago, but eggs have actually been shown that they 300 00:13:40,679 --> 00:13:43,800 Speaker 2: don't have any sort of a negative side effective increasing cholesterol. 301 00:13:43,840 --> 00:13:45,640 Speaker 2: Like I think a lot of us thought a couple 302 00:13:45,679 --> 00:13:48,000 Speaker 2: of years ago, nuts and seas as well. People are 303 00:13:48,040 --> 00:13:51,440 Speaker 2: quite fearful from the high fat content there, and whole grains. 304 00:13:51,440 --> 00:13:53,800 Speaker 2: I think with the big kind of gluten free trend 305 00:13:53,880 --> 00:13:56,360 Speaker 2: and gut heals trend at the moment, people are steering 306 00:13:56,400 --> 00:13:58,760 Speaker 2: away from whole grains as well, and too many carbs 307 00:13:58,760 --> 00:14:02,120 Speaker 2: and too much gluten. They really are best sources of bion. 308 00:14:02,200 --> 00:14:04,760 Speaker 2: So if you want healthy hair, you really want to 309 00:14:04,760 --> 00:14:08,400 Speaker 2: include regular sources of eggs, nutzeeds, and whole grains in 310 00:14:08,400 --> 00:14:11,800 Speaker 2: your diet. Now, iron's one that we know, Susie, a 311 00:14:11,880 --> 00:14:15,800 Speaker 2: lot of women are deficient in, and it's very normalized. 312 00:14:15,840 --> 00:14:17,600 Speaker 2: Oh you're a chick or you're a female. You low 313 00:14:17,600 --> 00:14:19,920 Speaker 2: and iron, that's just normal. And I had this discussion 314 00:14:19,920 --> 00:14:22,240 Speaker 2: with a client this morning and I said to her, like, 315 00:14:22,320 --> 00:14:24,400 Speaker 2: you have low iron. It's not normal. I want you 316 00:14:24,440 --> 00:14:26,360 Speaker 2: to push your GP. I know we're getting it enough 317 00:14:26,400 --> 00:14:29,200 Speaker 2: through diet. She didn't have overly heavy period, she wasn't 318 00:14:29,400 --> 00:14:31,640 Speaker 2: actively you know, like bleeding from anywhere. She didn't have 319 00:14:31,720 --> 00:14:34,160 Speaker 2: dark tyro stools that sort of thing, and so I said, 320 00:14:34,160 --> 00:14:35,360 Speaker 2: I want you to go back, and I want you 321 00:14:35,440 --> 00:14:37,560 Speaker 2: to push because there's a medical reason that we have 322 00:14:37,640 --> 00:14:39,920 Speaker 2: low iron, So it's really something that we need to 323 00:14:39,960 --> 00:14:43,160 Speaker 2: investigate and push further with. But where the link comes 324 00:14:43,160 --> 00:14:46,520 Speaker 2: with our hair is because iron is essential for us 325 00:14:46,520 --> 00:14:50,000 Speaker 2: to produce healthy red blood cells that carry oxygen throughout 326 00:14:50,040 --> 00:14:53,120 Speaker 2: the cells of our body. Now, without this adequate iron 327 00:14:53,160 --> 00:14:56,760 Speaker 2: and this oxygen, your hair follicles can't actually grow properly. 328 00:14:57,160 --> 00:14:58,520 Speaker 2: So of course, I think a lot of us know 329 00:14:58,640 --> 00:15:01,800 Speaker 2: that good sources of iron like red meat, chicken, fish, 330 00:15:02,000 --> 00:15:05,560 Speaker 2: and then plant based sauces beans, legumes, nuts and seeds, 331 00:15:05,560 --> 00:15:08,280 Speaker 2: and even spinach as well, if we're adding a vitamin 332 00:15:08,360 --> 00:15:10,960 Speaker 2: C sauce to our plant based iron sauces to help 333 00:15:10,960 --> 00:15:13,760 Speaker 2: with that absorption as well. And then finally, I think 334 00:15:13,800 --> 00:15:16,600 Speaker 2: one of the important nutrients as well is vitamin C. 335 00:15:16,920 --> 00:15:20,480 Speaker 2: So vitamin C is really needed by the body for 336 00:15:20,520 --> 00:15:23,240 Speaker 2: the production of collagen, which is also a type of 337 00:15:23,280 --> 00:15:26,640 Speaker 2: protein that helps to strengthen our hair. So vitamin C, 338 00:15:26,880 --> 00:15:29,040 Speaker 2: like I said, helps to absorb iin, so it's really 339 00:15:29,080 --> 00:15:31,240 Speaker 2: good particular if you're having a plant based source of 340 00:15:31,240 --> 00:15:33,440 Speaker 2: iine to take it with a source of vitamin C 341 00:15:33,600 --> 00:15:35,480 Speaker 2: as well, and you're doing the best thing you can 342 00:15:35,560 --> 00:15:38,600 Speaker 2: for your hair your hair health as well. So vitamin 343 00:15:38,680 --> 00:15:43,440 Speaker 2: C oranges, mandarines, citrus types, fruits, strawberries, red capsic erms, 344 00:15:43,520 --> 00:15:45,880 Speaker 2: kiwi fruits, all with the good sources of vitamin C. 345 00:15:46,440 --> 00:15:47,960 Speaker 2: Just using a bit of lemon juice and a salad 346 00:15:48,040 --> 00:15:50,480 Speaker 2: dressing as well can be a great option. So there's 347 00:15:50,520 --> 00:15:52,680 Speaker 2: some of the key nutrients we want to think about 348 00:15:52,680 --> 00:15:55,760 Speaker 2: when it comes to strong hair and strong health. And 349 00:15:55,800 --> 00:15:57,880 Speaker 2: we definitely want to get as much as we can 350 00:15:57,960 --> 00:16:01,480 Speaker 2: in through a good quality dant and only really using 351 00:16:01,520 --> 00:16:05,600 Speaker 2: supplements if we can't nutritionally meet those amounts through our diet. 352 00:16:05,720 --> 00:16:07,560 Speaker 1: And I'll just make a point about the vitamin C 353 00:16:07,960 --> 00:16:10,160 Speaker 1: because it's one of those nutrients I think people think 354 00:16:10,160 --> 00:16:12,400 Speaker 1: they get plenty of, but if you take a deep dive, 355 00:16:12,520 --> 00:16:14,840 Speaker 1: if your diet doesn't have a piece of citrus fruit 356 00:16:14,960 --> 00:16:17,760 Speaker 1: or kiwi each day, which let's be honestly, and a 357 00:16:17,760 --> 00:16:20,960 Speaker 1: lot of people don't, or if they're actively restricting carbohydrates 358 00:16:20,960 --> 00:16:24,000 Speaker 1: are cutting back on you. And of course things like berries, 359 00:16:24,000 --> 00:16:26,360 Speaker 1: they're not inexpensive at the moments, like five dollars for 360 00:16:26,400 --> 00:16:28,640 Speaker 1: a punnet, like it's just not budget friendly for a 361 00:16:28,680 --> 00:16:31,400 Speaker 1: lot of us. So you know, at this time of year, 362 00:16:31,440 --> 00:16:34,080 Speaker 1: things like mandarins or a single kiwifruit can go a 363 00:16:34,080 --> 00:16:36,680 Speaker 1: long way. Or if you get the opportunity to do 364 00:16:36,760 --> 00:16:39,360 Speaker 1: like a veggie juice, green type juices, and make sure 365 00:16:39,400 --> 00:16:41,800 Speaker 1: at night. I used to say a red cap skin 366 00:16:41,840 --> 00:16:44,040 Speaker 1: a day keeps the doctorate away, but they're too expensive 367 00:16:44,080 --> 00:16:47,400 Speaker 1: to do that now that certainly they're extremely rich, the 368 00:16:47,440 --> 00:16:49,720 Speaker 1: green veggies, so making sure you're having at least one serve, 369 00:16:49,760 --> 00:16:51,880 Speaker 1: if not two at the moment. It's also really important 370 00:16:51,920 --> 00:16:53,480 Speaker 1: for immune function. You know a lot of people are 371 00:16:53,480 --> 00:16:56,960 Speaker 1: battling COVID the second third time round, So super dosing 372 00:16:57,040 --> 00:17:00,160 Speaker 1: vitamin C from fresh food, fresh fruits and veggies this 373 00:17:00,240 --> 00:17:05,280 Speaker 1: smart idea. Tomatoes also pretty rich, leafy greens. Anything else 374 00:17:05,320 --> 00:17:08,160 Speaker 1: I'm missing that's really high. Those plums that you used 375 00:17:08,160 --> 00:17:09,840 Speaker 1: to do, they're not in season. 376 00:17:09,520 --> 00:17:13,639 Speaker 2: Though, basically a red zen your near orange type foods. 377 00:17:13,960 --> 00:17:16,679 Speaker 1: Yeah, so just be really mindful of superdosing the vitamin 378 00:17:16,760 --> 00:17:18,840 Speaker 1: C in general for immune system at this time of year. 379 00:17:19,359 --> 00:17:21,080 Speaker 1: All right, well, the end to wrap us up today, 380 00:17:21,080 --> 00:17:23,119 Speaker 1: a question about gas in the evening. If you've got 381 00:17:23,160 --> 00:17:26,320 Speaker 1: a partner who's not processing their food very well. A 382 00:17:26,400 --> 00:17:29,920 Speaker 1: few tips along the way. You're there's more your area 383 00:17:29,960 --> 00:17:31,199 Speaker 1: than mine. You're more gut than I am. 384 00:17:31,320 --> 00:17:32,160 Speaker 2: Yeah, I can do this one. 385 00:17:32,320 --> 00:17:34,760 Speaker 1: But the first thing I would say is that if 386 00:17:34,760 --> 00:17:37,760 Speaker 1: it's there's probably something setting it off. If someone's overly 387 00:17:37,800 --> 00:17:40,200 Speaker 1: gassy and particularly not you know, if you're just gassy 388 00:17:40,240 --> 00:17:42,320 Speaker 1: with it not being unpleasant, it's probably nothing to be 389 00:17:42,320 --> 00:17:44,760 Speaker 1: concerned about. It's probably the result of a higher fiber intake. 390 00:17:45,240 --> 00:17:48,400 Speaker 1: But if it is unpleasant, I'd be thinking, is it malabsorption? 391 00:17:48,520 --> 00:17:52,119 Speaker 1: Is there a degree of lactose intolerance or fodmat that 392 00:17:52,160 --> 00:17:54,679 Speaker 1: where you can proactively avoid certain foods like I know 393 00:17:54,760 --> 00:17:57,760 Speaker 1: myself particularly sensitive to broccoli. It just doesn't really agree 394 00:17:57,800 --> 00:18:00,439 Speaker 1: with me. It always that sets my stomach. You know, 395 00:18:00,440 --> 00:18:02,240 Speaker 1: I'd be trying to track it a little bit about 396 00:18:02,240 --> 00:18:04,600 Speaker 1: if it's happening every night, is there something having at 397 00:18:04,600 --> 00:18:07,280 Speaker 1: dinner or lunchtime that's going into the diet or is 398 00:18:07,280 --> 00:18:09,359 Speaker 1: it just one too many coffees each day, because that 399 00:18:09,560 --> 00:18:11,480 Speaker 1: is the time it would be coming out of the 400 00:18:11,800 --> 00:18:14,000 Speaker 1: digestive system by the time you get to the evening. 401 00:18:14,280 --> 00:18:17,760 Speaker 2: I'll say, in my experience, husbands with extra gas so 402 00:18:18,080 --> 00:18:20,520 Speaker 2: we have to differentiate what is normal and what is not. 403 00:18:20,600 --> 00:18:24,159 Speaker 2: Because farting is very normal. Having gas is very normal, 404 00:18:24,400 --> 00:18:27,440 Speaker 2: but when it becomes excessive or it's very very smelly, 405 00:18:27,520 --> 00:18:29,760 Speaker 2: it's like very sulfur type smelly, or where there's a 406 00:18:29,760 --> 00:18:33,320 Speaker 2: lot of kind of pain and you know constipation associated 407 00:18:33,359 --> 00:18:35,879 Speaker 2: with the gas, we would say that's more abnormal. But 408 00:18:36,000 --> 00:18:39,399 Speaker 2: actually just passing wind multiple times a day is very 409 00:18:39,560 --> 00:18:42,480 Speaker 2: very normal. But if it is more that very smelly 410 00:18:42,520 --> 00:18:45,240 Speaker 2: type of you know gas, and it's putting people off 411 00:18:45,280 --> 00:18:47,840 Speaker 2: and the hubby's not feeling so worried about it. The 412 00:18:47,960 --> 00:18:50,600 Speaker 2: biggest thing I see with most men is their protein 413 00:18:50,640 --> 00:18:53,320 Speaker 2: and takes too high. When you've got high protein, that's 414 00:18:53,320 --> 00:18:55,840 Speaker 2: where you get those stinky farts, so cut them back. 415 00:18:55,960 --> 00:18:59,560 Speaker 2: Most men are eating twice, if not three times the 416 00:18:59,600 --> 00:19:02,000 Speaker 2: amount of protein they actually need at night time, Like 417 00:19:02,040 --> 00:19:05,280 Speaker 2: a three hundred gram steak is enormous, Like you actually 418 00:19:05,320 --> 00:19:08,000 Speaker 2: can't process that amount of protein in one go anyway, 419 00:19:08,040 --> 00:19:10,840 Speaker 2: and it's so so expensive, So just cut back the 420 00:19:10,880 --> 00:19:13,159 Speaker 2: amount of protein. The next thing is look at the 421 00:19:13,400 --> 00:19:16,440 Speaker 2: kind of windy types of veggies. Like Susie mentioned, sometimes 422 00:19:16,480 --> 00:19:18,680 Speaker 2: some people are a bit more sensitive to broccolily see 423 00:19:18,680 --> 00:19:21,640 Speaker 2: I'm cauliflower. I'm fine with broccoli. With Susi's probably fine 424 00:19:21,640 --> 00:19:23,600 Speaker 2: with couliflower because I know she loves the Colie rice, 425 00:19:23,640 --> 00:19:26,280 Speaker 2: but not so much with broccoli. So it's very individualized. 426 00:19:26,800 --> 00:19:29,119 Speaker 2: Cabbage is another big windy type of veggie, and our 427 00:19:29,160 --> 00:19:31,919 Speaker 2: beans and our legg games. So they're all very healthy vegetables. 428 00:19:32,040 --> 00:19:33,520 Speaker 2: We don't want to cut them all out. We just 429 00:19:33,560 --> 00:19:35,760 Speaker 2: want to try and reduce them down and see how 430 00:19:35,800 --> 00:19:38,720 Speaker 2: we go. Carbonated drinks is another thing that causes a 431 00:19:38,720 --> 00:19:41,199 Speaker 2: lot of people a lot of gas and wind, so 432 00:19:41,400 --> 00:19:44,200 Speaker 2: beer and soft drinks as well, So really cutting back 433 00:19:44,240 --> 00:19:47,040 Speaker 2: on the bubbly types of drinks and really just seeing 434 00:19:47,080 --> 00:19:49,960 Speaker 2: the frequency of how often you have those bower movements 435 00:19:49,960 --> 00:19:52,240 Speaker 2: and if there's any straining. If hubby is spending an 436 00:19:52,280 --> 00:19:55,040 Speaker 2: hour in the bathroom, that is not normal and they 437 00:19:55,040 --> 00:19:57,080 Speaker 2: are not free kill her enough. Like you should be 438 00:19:57,119 --> 00:19:58,720 Speaker 2: in and out of the bathroom in five minutes. To 439 00:19:58,840 --> 00:20:01,600 Speaker 2: be sitting on the bathroom straight for thirty to sixty minutes, 440 00:20:01,800 --> 00:20:03,520 Speaker 2: you're not regular enough, and you need to get your 441 00:20:03,560 --> 00:20:06,439 Speaker 2: boughs moving properly, up your fluid, up your fiber. You 442 00:20:06,480 --> 00:20:08,040 Speaker 2: might want to try something like a little bit of 443 00:20:08,119 --> 00:20:10,960 Speaker 2: meta musle or some beny fiber, just mix it into 444 00:20:11,000 --> 00:20:14,160 Speaker 2: some water. But definitely never increase your fiber without increasing 445 00:20:14,200 --> 00:20:16,680 Speaker 2: your fluid intake, because you're just going to make yourself 446 00:20:17,280 --> 00:20:20,080 Speaker 2: a whole other world of pain basically. So I always 447 00:20:20,119 --> 00:20:21,480 Speaker 2: find that a lot of the time, a lot of 448 00:20:21,480 --> 00:20:25,000 Speaker 2: that gas and wind is associated with constipation because things 449 00:20:25,040 --> 00:20:27,480 Speaker 2: aren't moving through properly, they're getting blocked up, and things 450 00:20:27,560 --> 00:20:29,639 Speaker 2: just aren't flowing like they should. So getting the boughs 451 00:20:29,680 --> 00:20:32,520 Speaker 2: moving properly can often actually be the number one solution 452 00:20:32,640 --> 00:20:34,399 Speaker 2: to stop a lot of the gas in the wind. 453 00:20:34,600 --> 00:20:36,200 Speaker 1: And then just the same a couple of the foods 454 00:20:36,200 --> 00:20:38,639 Speaker 1: that can also be closely linked to sort of higher 455 00:20:38,640 --> 00:20:41,439 Speaker 1: amounts of gas. So of course the crucifers vegetables, so 456 00:20:41,480 --> 00:20:44,600 Speaker 1: the broccoli, the cauliflower, the leg you miss things like 457 00:20:44,680 --> 00:20:47,360 Speaker 1: your beans and a mumo beans. So in some cases 458 00:20:47,359 --> 00:20:49,440 Speaker 1: people are just quite sensitive to that, and cutting back 459 00:20:49,480 --> 00:20:51,479 Speaker 1: on those more gasy veedgues as all you need to do. 460 00:20:51,880 --> 00:20:55,240 Speaker 1: I had a really interesting feedback on my Instagram about 461 00:20:55,280 --> 00:20:59,880 Speaker 1: package salads and reports that people found that when they've 462 00:21:00,080 --> 00:21:03,000 Speaker 1: had the packet salad, they usually are quite gassy and bloated. 463 00:21:03,080 --> 00:21:06,600 Speaker 1: And I lamed that or referred to often got cabbage 464 00:21:06,640 --> 00:21:08,399 Speaker 1: and things in that. But apparently there's a reaction that 465 00:21:08,440 --> 00:21:10,480 Speaker 1: happens with some of those salad bags that does increase 466 00:21:10,520 --> 00:21:14,480 Speaker 1: gas production. I don't know, have you heard that before. No, 467 00:21:15,200 --> 00:21:17,280 Speaker 1: but they do often have cabbage. They have a lot 468 00:21:17,320 --> 00:21:19,560 Speaker 1: of mixed lettuces in there, and often it is cabbage. 469 00:21:19,760 --> 00:21:21,680 Speaker 2: Uh. Another one I would say actually is just eating 470 00:21:21,720 --> 00:21:23,879 Speaker 2: too quickly as well. If you're not chewing your food properly, 471 00:21:24,040 --> 00:21:26,679 Speaker 2: you're really skipping that vital first stage of digestion. So 472 00:21:26,880 --> 00:21:28,520 Speaker 2: a lot of people who end up quite bloated and 473 00:21:28,560 --> 00:21:31,359 Speaker 2: windy are just inhaling their food. So if Hubbies just 474 00:21:31,440 --> 00:21:34,240 Speaker 2: inhaling his food is not chewing properly, it's not eating mindfully. 475 00:21:34,480 --> 00:21:37,040 Speaker 2: That's another easy strategy I'd start with. It is just 476 00:21:37,040 --> 00:21:39,800 Speaker 2: slowing down, reducing your portion size, and chewing your food 477 00:21:39,800 --> 00:21:40,280 Speaker 2: a bit better. 478 00:21:40,720 --> 00:21:43,320 Speaker 1: And if they regularly I would save their big milk drinkers. 479 00:21:43,320 --> 00:21:44,879 Speaker 1: You could even try a lactose free and see if 480 00:21:44,880 --> 00:21:47,480 Speaker 1: there's a degree of lactose intolerance, and that might significantly 481 00:21:47,520 --> 00:21:50,320 Speaker 1: reduce it, because sometimes people are ordering skim coffees and 482 00:21:50,359 --> 00:21:51,920 Speaker 1: the effects worse and as soon as they got a 483 00:21:51,960 --> 00:21:54,400 Speaker 1: lactose free they have no issues. So there's some things 484 00:21:54,440 --> 00:21:57,480 Speaker 1: to consider, and there's certainly plenty of lactose free products 485 00:21:57,480 --> 00:21:59,760 Speaker 1: out there for people who are more sensitive, all rightly, 486 00:21:59,840 --> 00:22:01,359 Speaker 1: And that brings us to the end of the Nutrition 487 00:22:01,440 --> 00:22:03,560 Speaker 1: Couch for another Sunday. If you haven't done so, please 488 00:22:03,560 --> 00:22:05,439 Speaker 1: subscribe and tell your friends about us so we can 489 00:22:05,480 --> 00:22:08,679 Speaker 1: continue to grow and bring more evidence space nutrition to 490 00:22:08,800 --> 00:22:11,600 Speaker 1: those who are interested. We've got plenty of products on 491 00:22:11,720 --> 00:22:14,240 Speaker 1: our website, the nutritioncouch dot com, and we're about to 492 00:22:14,320 --> 00:22:17,119 Speaker 1: launch two brand new ebooks which I promise you you 493 00:22:17,160 --> 00:22:19,720 Speaker 1: are going to love. So watch this space for those in. 494 00:22:19,680 --> 00:22:21,800 Speaker 2: The next week or so. Have a great week, hotch 495 00:22:21,800 --> 00:22:24,879 Speaker 2: you next week.