1 00:00:00,760 --> 00:00:02,920 Speaker 1: Do you keep an eye on your weight regularly or 2 00:00:02,960 --> 00:00:04,840 Speaker 1: do you notice when your clothes are getting a little 3 00:00:04,840 --> 00:00:07,600 Speaker 1: bit tight and then decide to cut back, or do 4 00:00:07,640 --> 00:00:10,080 Speaker 1: you know what your waiste measurement is? There are new 5 00:00:10,119 --> 00:00:12,000 Speaker 1: calls for us to pay a lot more attention to 6 00:00:12,039 --> 00:00:14,440 Speaker 1: our waste measurement rather than worry about what the scale 7 00:00:14,520 --> 00:00:17,040 Speaker 1: say or our BMI, and all we need to do 8 00:00:17,160 --> 00:00:19,280 Speaker 1: is make sure that our waist measurement is less than 9 00:00:19,320 --> 00:00:21,720 Speaker 1: half our height. Hi, I'm Susie. 10 00:00:21,400 --> 00:00:23,280 Speaker 2: Burrow and I'm Liam Wood, and as two of. 11 00:00:23,239 --> 00:00:26,520 Speaker 1: Us RATS leading dieticians who specialize in evidence based nutrition, 12 00:00:26,880 --> 00:00:29,680 Speaker 1: we bring you the Nutrition Couch, a weekly chat on 13 00:00:29,720 --> 00:00:32,080 Speaker 1: everything that is new in the world of foods, diet 14 00:00:32,159 --> 00:00:35,120 Speaker 1: and nutrition, as well as waste measurements. Today we take 15 00:00:35,159 --> 00:00:37,600 Speaker 1: a closer look at a really important vitamin at this 16 00:00:37,640 --> 00:00:40,479 Speaker 1: time of year, for vitamin D and also ask the 17 00:00:40,560 --> 00:00:44,760 Speaker 1: question how much fruit is too much? But first of all, Leanne, 18 00:00:44,800 --> 00:00:47,800 Speaker 1: I know you've got some very challenging home issues at 19 00:00:47,800 --> 00:00:51,159 Speaker 1: the moment because your baby daddy David, who has been 20 00:00:51,240 --> 00:00:54,000 Speaker 1: on paternity leave for I want to say three months, 21 00:00:54,120 --> 00:00:57,000 Speaker 1: is about to go back to work. So what is 22 00:00:57,080 --> 00:00:59,880 Speaker 1: the plan with juggling mea with all of your work, 23 00:01:00,320 --> 00:01:02,560 Speaker 1: you're losing your full time daddy nanny. 24 00:01:02,720 --> 00:01:04,800 Speaker 2: I know I'm working him with a lot of trouble 25 00:01:04,800 --> 00:01:07,039 Speaker 2: because I'm working full time. He's going back full time. 26 00:01:07,200 --> 00:01:09,680 Speaker 2: It was wonderful. His work was very accommodating, so I 27 00:01:09,720 --> 00:01:11,600 Speaker 2: went back at Oh I hate saying this, at that 28 00:01:11,760 --> 00:01:14,440 Speaker 2: at two weeks, Susie back full time work, which is 29 00:01:14,480 --> 00:01:15,880 Speaker 2: crazy now that I think about, and I was so 30 00:01:15,959 --> 00:01:19,200 Speaker 2: slip deprived anyway. And then David's going back full time 31 00:01:19,240 --> 00:01:21,080 Speaker 2: into the office as well, so he's actually going only 32 00:01:21,080 --> 00:01:22,640 Speaker 2: going into the office a couple of days and he'll 33 00:01:22,680 --> 00:01:24,399 Speaker 2: be sort of home a few more days. So we're 34 00:01:24,400 --> 00:01:25,880 Speaker 2: going to split my work because I do a lot 35 00:01:25,920 --> 00:01:27,760 Speaker 2: of international clients as well. I have clients in the 36 00:01:27,880 --> 00:01:30,360 Speaker 2: UK and in the US. I do quite early morning 37 00:01:30,400 --> 00:01:32,800 Speaker 2: calls sometimes six seven, eight am, and then I also 38 00:01:32,840 --> 00:01:35,119 Speaker 2: do quite late night calls as well for my UK clients, 39 00:01:35,160 --> 00:01:37,080 Speaker 2: you know, six seven, eight, even nine o'clock at nights 40 00:01:37,120 --> 00:01:39,960 Speaker 2: sometimes because I don't dream feed me until about ten thirty, 41 00:01:40,000 --> 00:01:41,920 Speaker 2: so I sort of stay up till then. So I'm 42 00:01:41,920 --> 00:01:44,199 Speaker 2: going to work outside of those sort of typical office 43 00:01:44,240 --> 00:01:46,920 Speaker 2: hours and be doing you know, looking after me and 44 00:01:47,000 --> 00:01:49,040 Speaker 2: David's going to be doing more the traditional set sort 45 00:01:49,080 --> 00:01:51,280 Speaker 2: of you know, nine to five office type hours, So 46 00:01:51,760 --> 00:01:54,000 Speaker 2: we'll see how we go. It'll be in experience, I think. 47 00:01:54,760 --> 00:01:56,680 Speaker 2: I think more so he'll just really miss being at 48 00:01:56,680 --> 00:01:58,440 Speaker 2: home with me at full time because he's really they've 49 00:01:58,440 --> 00:02:00,760 Speaker 2: got this beautiful little bond together. I think he's really 50 00:02:00,760 --> 00:02:02,120 Speaker 2: going to miss having to go back to work. 51 00:02:02,280 --> 00:02:04,880 Speaker 1: It's certainly a juggle, that's for sure. And there's one 52 00:02:04,920 --> 00:02:06,880 Speaker 1: good thing about being a dietician. We do have the 53 00:02:06,880 --> 00:02:10,239 Speaker 1: opportunity to mix in family. Certainly. That was one of 54 00:02:10,280 --> 00:02:12,359 Speaker 1: the reasons I went into my own business quite young, 55 00:02:12,440 --> 00:02:15,280 Speaker 1: knowing that when I had children eventually, but I think 56 00:02:15,320 --> 00:02:18,320 Speaker 1: for any professional couple as you are, it's a challenge. 57 00:02:18,320 --> 00:02:20,520 Speaker 1: So we feel you and if we're recording this at 58 00:02:20,520 --> 00:02:24,640 Speaker 1: midnight on a Thursday night, we'll completely understand. So we 59 00:02:24,720 --> 00:02:27,160 Speaker 1: will be there juggling all of us to make sure 60 00:02:27,160 --> 00:02:28,880 Speaker 1: we still get you the nutrition couch a couple of 61 00:02:28,880 --> 00:02:31,960 Speaker 1: times a week, even though Leanne is doing the juggle, 62 00:02:32,040 --> 00:02:32,600 Speaker 1: like many of. 63 00:02:32,560 --> 00:02:34,880 Speaker 2: Our listeners have that committed, very committed. 64 00:02:35,000 --> 00:02:38,040 Speaker 1: So first up, Leanne, you sent me a fantastic media 65 00:02:38,160 --> 00:02:42,320 Speaker 1: article recently which I think came from the Guardian about 66 00:02:43,040 --> 00:02:45,040 Speaker 1: how we should be taking waste measurement a lot more 67 00:02:45,080 --> 00:02:49,000 Speaker 1: seriously as a marker of health. So traditionally we've always 68 00:02:49,040 --> 00:02:51,320 Speaker 1: weighed people, of course, and then we often will weigh 69 00:02:51,320 --> 00:02:55,480 Speaker 1: people or medical professionals will weigh people to work out 70 00:02:55,480 --> 00:02:57,960 Speaker 1: the BMI or the body mass index, which is heightened 71 00:02:57,960 --> 00:03:00,840 Speaker 1: meter square divided into weight and quilo, and that gives 72 00:03:01,120 --> 00:03:04,880 Speaker 1: a relative proportion whether you're underweight, normal weight, overweight or obese. 73 00:03:04,919 --> 00:03:07,400 Speaker 1: But there's for many years been criticisms of the BMI. 74 00:03:07,480 --> 00:03:10,960 Speaker 1: It doesn't take into account muscle mass, body composition, a 75 00:03:11,080 --> 00:03:13,560 Speaker 1: range of different things that perhaps isn't attuned to different 76 00:03:13,560 --> 00:03:17,360 Speaker 1: cultural population groups. Now it's funny when you sent this 77 00:03:17,480 --> 00:03:21,800 Speaker 1: because working as a pediatric dietitian, we always use waste 78 00:03:21,840 --> 00:03:24,480 Speaker 1: measurement and we wanted waste to be less than half 79 00:03:24,560 --> 00:03:27,760 Speaker 1: the kid's height as a measure and that's going back 80 00:03:27,800 --> 00:03:31,200 Speaker 1: as many as twenty years at the Children's hospital. And 81 00:03:31,240 --> 00:03:34,040 Speaker 1: I think this is really simple because I always take 82 00:03:34,240 --> 00:03:36,680 Speaker 1: my client's wte measurement or get them to do it 83 00:03:36,720 --> 00:03:41,000 Speaker 1: around the belly button as a way of one inferring 84 00:03:41,040 --> 00:03:43,880 Speaker 1: body composition, so working out if they're holding body fat 85 00:03:43,920 --> 00:03:47,520 Speaker 1: around their central abdominal area. It can be indicative of 86 00:03:47,560 --> 00:03:51,760 Speaker 1: hormonal conditions like insulin resistance. But also because the scale 87 00:03:51,880 --> 00:03:57,320 Speaker 1: changes won't always be like set each week, sometimes you'll 88 00:03:57,360 --> 00:03:59,680 Speaker 1: see a change in waste measurement before you'll see significant 89 00:03:59,720 --> 00:04:02,280 Speaker 1: drops on the scales. So it's another way of inferring 90 00:04:02,400 --> 00:04:06,120 Speaker 1: progress when people are following a calorie reduced meal plan 91 00:04:06,440 --> 00:04:09,800 Speaker 1: or attempting to lose body fat. So to me, I 92 00:04:09,840 --> 00:04:14,680 Speaker 1: think it's easy. It's less I think confronting than getting 93 00:04:14,720 --> 00:04:17,680 Speaker 1: on the scales, particularly if people have had that sort 94 00:04:17,720 --> 00:04:20,839 Speaker 1: of negative association between being weighed in at various times 95 00:04:20,839 --> 00:04:24,480 Speaker 1: in their life, or were larger boned and body framed 96 00:04:24,520 --> 00:04:26,960 Speaker 1: people even young and can remember how traumatic it was 97 00:04:27,000 --> 00:04:28,960 Speaker 1: having to hop on the scales at school and be 98 00:04:29,040 --> 00:04:32,000 Speaker 1: compared to other kids who are much smaller. So I 99 00:04:32,040 --> 00:04:35,480 Speaker 1: think that it's a great recommendation. And I think knowing 100 00:04:35,520 --> 00:04:37,919 Speaker 1: our waste measurement and knowing what to aim for is 101 00:04:38,000 --> 00:04:41,040 Speaker 1: a really simple way to infer health and where you're 102 00:04:41,080 --> 00:04:44,839 Speaker 1: carrying weight. And I think, great, you know it's much 103 00:04:44,839 --> 00:04:45,560 Speaker 1: more user. 104 00:04:45,320 --> 00:04:48,520 Speaker 2: Friendly, absolutely, And you're mentioning back in school and I 105 00:04:48,520 --> 00:04:50,440 Speaker 2: remember we did this and it must have been year 106 00:04:50,480 --> 00:04:52,520 Speaker 2: eight or nine. We did HPE, which was like health 107 00:04:52,520 --> 00:04:55,360 Speaker 2: and physical education. They were teaching us what BMI was, 108 00:04:55,400 --> 00:04:57,599 Speaker 2: and we literally the teacher put out a scale in 109 00:04:57,600 --> 00:04:59,840 Speaker 2: the middle of the classroom and every single person got 110 00:04:59,839 --> 00:05:01,680 Speaker 2: on scale. We wrote a heart on the board and 111 00:05:01,720 --> 00:05:03,880 Speaker 2: I weight on the board and guess what, Susie, that 112 00:05:03,960 --> 00:05:06,440 Speaker 2: traumatized me. But I mean that sort of started some 113 00:05:06,520 --> 00:05:08,360 Speaker 2: of my sort of disordered eating as a very young 114 00:05:08,360 --> 00:05:11,000 Speaker 2: girl because guess what, I was the heaviest girl in 115 00:05:11,040 --> 00:05:13,680 Speaker 2: the entire classroom because I was six foot tall from 116 00:05:13,680 --> 00:05:15,760 Speaker 2: when I was like fourteen years old. But I was 117 00:05:15,760 --> 00:05:17,200 Speaker 2: also if you look at photos of me when I 118 00:05:17,200 --> 00:05:19,160 Speaker 2: was young, I was very slim, and I you know, 119 00:05:19,200 --> 00:05:21,080 Speaker 2: I've always sort of been that tall, have that sort 120 00:05:21,080 --> 00:05:23,839 Speaker 2: of slimmer genetic body type. But just knowing that that 121 00:05:23,960 --> 00:05:26,520 Speaker 2: for me fueled this sort of need that I need 122 00:05:26,520 --> 00:05:28,280 Speaker 2: to lose weight, I need to be smaller, I need 123 00:05:28,320 --> 00:05:30,400 Speaker 2: to go on a diet from a very young age 124 00:05:30,480 --> 00:05:33,000 Speaker 2: because they were doing things like this back in school. 125 00:05:33,000 --> 00:05:36,120 Speaker 2: So I'm absolutely against being my particularly for children, and 126 00:05:36,160 --> 00:05:38,400 Speaker 2: I don't think that it's a useful thing to teach people. 127 00:05:38,600 --> 00:05:40,960 Speaker 2: I absolutely think that a waste measurement is something that 128 00:05:41,040 --> 00:05:43,080 Speaker 2: is you know, if we had done that the height 129 00:05:43,120 --> 00:05:45,200 Speaker 2: to waiste measurement, I would have known, being a lot 130 00:05:45,279 --> 00:05:47,960 Speaker 2: taller than I'm still healthy, that this marker or this 131 00:05:48,000 --> 00:05:50,279 Speaker 2: measure would have been so much more helpful for my 132 00:05:50,440 --> 00:05:52,719 Speaker 2: health and my mental health long term, which I'm sure 133 00:05:52,800 --> 00:05:55,240 Speaker 2: is more helpful for children these days than what a 134 00:05:55,400 --> 00:05:57,640 Speaker 2: weight and a be in my calculation might be. So 135 00:05:57,839 --> 00:05:59,320 Speaker 2: I think for a lot of people that as well, 136 00:05:59,440 --> 00:06:01,839 Speaker 2: where they're or how to locate their waist is a 137 00:06:01,839 --> 00:06:03,880 Speaker 2: bit difficult. So what we like to see from a 138 00:06:03,920 --> 00:06:06,960 Speaker 2: clinical perspective is basically, you feel with your fingers the 139 00:06:07,000 --> 00:06:08,840 Speaker 2: very top of your hip bone, so we might call 140 00:06:08,880 --> 00:06:10,880 Speaker 2: that the ili at crest. You feel for the very 141 00:06:10,920 --> 00:06:13,240 Speaker 2: bottom the last rib, and then between the top of 142 00:06:13,279 --> 00:06:15,080 Speaker 2: your ilia at crest and the bottom of the last rib, 143 00:06:15,120 --> 00:06:17,280 Speaker 2: you measure half way between that. So you could do 144 00:06:17,320 --> 00:06:19,320 Speaker 2: the belly button as a rough measure, but you know, 145 00:06:19,400 --> 00:06:21,200 Speaker 2: some of us, after children that sort of thing. We 146 00:06:21,200 --> 00:06:22,960 Speaker 2: can lose weight gain weight. Our belly buttons can be 147 00:06:23,200 --> 00:06:25,200 Speaker 2: over time. So I think from the very top of 148 00:06:25,200 --> 00:06:26,960 Speaker 2: the ilia at crest to the top of your hip bone, 149 00:06:27,080 --> 00:06:29,240 Speaker 2: the very bottom of your last rib and then measure 150 00:06:29,279 --> 00:06:32,039 Speaker 2: halfway between that that is considered a waste measurement in 151 00:06:32,040 --> 00:06:33,680 Speaker 2: clinical practice, and that's what we used to do in 152 00:06:33,720 --> 00:06:35,320 Speaker 2: the hospital as well when I used to work as 153 00:06:35,360 --> 00:06:37,360 Speaker 2: part of the barrectric clinic as well. So I think 154 00:06:37,400 --> 00:06:39,400 Speaker 2: it's a really easy thing. Most people can do it 155 00:06:39,440 --> 00:06:41,320 Speaker 2: at home. Most people have a tape measure at home, 156 00:06:41,440 --> 00:06:44,120 Speaker 2: and it really does show us those risks factors long term, 157 00:06:44,160 --> 00:06:46,599 Speaker 2: because we know that if where somebody who stores in 158 00:06:46,640 --> 00:06:49,599 Speaker 2: certain you know, genetics in population groups, store more fat 159 00:06:49,680 --> 00:06:53,000 Speaker 2: on they tummy or on their abdomen, and that increases 160 00:06:53,040 --> 00:06:55,880 Speaker 2: our risk for a lot of chronic diseases Type two diabetes, 161 00:06:55,960 --> 00:06:58,599 Speaker 2: increases our risks of heart disease, even things like stroke 162 00:06:58,640 --> 00:07:01,000 Speaker 2: in the future as well. Knowing that, I think it's 163 00:07:01,000 --> 00:07:02,960 Speaker 2: a really useful tool and I feel like it's a 164 00:07:03,000 --> 00:07:05,560 Speaker 2: little less well. I don't know if it's less invasive 165 00:07:05,560 --> 00:07:07,640 Speaker 2: from GPS and doctors to do, but I think it 166 00:07:07,720 --> 00:07:09,800 Speaker 2: just gives us a better mark or of a health 167 00:07:09,840 --> 00:07:11,880 Speaker 2: status oberall, because we could be bigger and muscle and 168 00:07:11,920 --> 00:07:13,800 Speaker 2: the BMI says that we're overweight, but we can be 169 00:07:13,920 --> 00:07:16,120 Speaker 2: quite quite fit and healthy. As we've talked about on 170 00:07:16,160 --> 00:07:18,280 Speaker 2: the podcast, before. So I'm a big fan of a 171 00:07:18,320 --> 00:07:20,160 Speaker 2: waste measurement, and I think it's an important tool that 172 00:07:20,200 --> 00:07:23,280 Speaker 2: we can all do to really encourage just a reduction 173 00:07:23,360 --> 00:07:25,400 Speaker 2: of our risk of chronic disease as long term. 174 00:07:25,440 --> 00:07:29,040 Speaker 1: I think the thing about it as well is for me, 175 00:07:29,120 --> 00:07:33,560 Speaker 1: it's a much more accurate measure of health and body composition, 176 00:07:33,640 --> 00:07:35,120 Speaker 1: because if you think about it, you're not going to 177 00:07:35,160 --> 00:07:38,360 Speaker 1: store muscle around your waist per se. You know, the 178 00:07:38,360 --> 00:07:41,240 Speaker 1: weight that's there is generally fat mass, and it's a 179 00:07:41,320 --> 00:07:44,200 Speaker 1: lot less confronting one hundred percent, and so some of 180 00:07:44,240 --> 00:07:46,760 Speaker 1: the targets we would work off previously, I would always 181 00:07:46,800 --> 00:07:49,120 Speaker 1: try and get my females below eighty centimeters around the 182 00:07:49,160 --> 00:07:52,240 Speaker 1: waist and for men less than ninety. But again that's 183 00:07:52,320 --> 00:07:57,600 Speaker 1: relative because if you're a massive frame at rugby player, 184 00:07:57,640 --> 00:07:59,640 Speaker 1: you know your waist maybe up to one hundred, but 185 00:07:59,720 --> 00:08:01,760 Speaker 1: you might close to two hundred centimeters and hence the 186 00:08:01,880 --> 00:08:05,160 Speaker 1: recommendation for less than half your height. But absolutely I 187 00:08:05,200 --> 00:08:07,640 Speaker 1: have no issue with my clients when they come to 188 00:08:07,680 --> 00:08:10,280 Speaker 1: their waist. They're not sensitive about it. It's not personal. 189 00:08:10,280 --> 00:08:13,160 Speaker 1: Whereas those kilos, as we've described a lot of us 190 00:08:13,160 --> 00:08:18,040 Speaker 1: for that programming effect is very very sensitive. So I'm 191 00:08:18,080 --> 00:08:19,800 Speaker 1: a big fan. I think we all should be aware 192 00:08:19,840 --> 00:08:21,760 Speaker 1: of it. Certainly, it gives me an idea, as I said, 193 00:08:21,800 --> 00:08:23,840 Speaker 1: as soon as I'm getting my women who are clocking in, 194 00:08:23,880 --> 00:08:25,720 Speaker 1: and I should say I only see women, so that's 195 00:08:25,720 --> 00:08:29,040 Speaker 1: why I'm always referring to them. If I'm seeing women 196 00:08:29,040 --> 00:08:31,160 Speaker 1: clocking in, you know, they may only be five or 197 00:08:31,200 --> 00:08:34,960 Speaker 1: ten kilos overweight on the scales in their mind, but 198 00:08:35,040 --> 00:08:37,280 Speaker 1: they may register a waste measurement of one hundred, one 199 00:08:37,320 --> 00:08:40,000 Speaker 1: hundred and sixteen centimeters, So it's really saying to me 200 00:08:40,080 --> 00:08:42,160 Speaker 1: that they're carrying all of their weight around that central 201 00:08:42,200 --> 00:08:45,400 Speaker 1: area and a highly suggestive of insulin resistance. So that 202 00:08:45,440 --> 00:08:48,720 Speaker 1: will also as all my clients are also remote, that 203 00:08:48,760 --> 00:08:50,720 Speaker 1: will instantly tell me I need to get this client 204 00:08:50,720 --> 00:08:52,880 Speaker 1: to the doctor and have their hormones checks because it's 205 00:08:52,960 --> 00:08:55,840 Speaker 1: highly likely there's a degree of insulin resistant. Because for 206 00:08:55,880 --> 00:08:58,640 Speaker 1: someone who's say seventy kilos but a waste over one hundred, 207 00:08:59,080 --> 00:09:02,079 Speaker 1: that is highly suggestive that there's hormonal issues. So it 208 00:09:02,120 --> 00:09:04,439 Speaker 1: can be very telling in terms of where body composition 209 00:09:04,559 --> 00:09:07,600 Speaker 1: changes and very motivating if you're not seeing scale change 210 00:09:07,600 --> 00:09:09,600 Speaker 1: because you're doing a lot of training or a lot 211 00:09:09,600 --> 00:09:12,320 Speaker 1: of resistance work. But your waiste measurement is down two 212 00:09:12,400 --> 00:09:15,880 Speaker 1: three five centimeters and you're noticing in your clothes, then 213 00:09:15,920 --> 00:09:17,880 Speaker 1: you know as well that there's a distinct change in 214 00:09:17,920 --> 00:09:20,400 Speaker 1: body composition. So it can be very motivating as well 215 00:09:20,400 --> 00:09:23,360 Speaker 1: for people to know that even though the scales aren't shifting, 216 00:09:23,600 --> 00:09:26,319 Speaker 1: there is absolute change in your body and for the better, 217 00:09:26,600 --> 00:09:28,320 Speaker 1: because we all ideally want to be a bit leaner 218 00:09:28,360 --> 00:09:31,600 Speaker 1: through that tummy and so very positive way I think 219 00:09:31,600 --> 00:09:35,040 Speaker 1: of approaching health status and disease risk rather than just 220 00:09:35,080 --> 00:09:37,120 Speaker 1: a number on the scales, because as we also know 221 00:09:37,200 --> 00:09:39,480 Speaker 1: leand as you get closer to iesal weight, if you 222 00:09:39,480 --> 00:09:42,320 Speaker 1: are training, sometimes the scales just won't go as low 223 00:09:42,360 --> 00:09:44,440 Speaker 1: as you want them to in your mind simply because 224 00:09:44,480 --> 00:09:46,920 Speaker 1: you've got more muscle mass and no matter what you do, 225 00:09:47,600 --> 00:09:49,280 Speaker 1: you can't get them lower. But if you're lean and 226 00:09:49,280 --> 00:09:51,720 Speaker 1: your waist is still reducing, that's still positive and you 227 00:09:51,760 --> 00:09:53,800 Speaker 1: know you're having that positive shift in body composition. 228 00:09:53,920 --> 00:09:57,480 Speaker 2: Yeah percent, So just really listens at home that marker 229 00:09:57,520 --> 00:09:59,680 Speaker 2: that we use again, so it's your half of your 230 00:09:59,760 --> 00:10:01,840 Speaker 2: high basically, so measure your heart and your waiste. We 231 00:10:01,840 --> 00:10:04,400 Speaker 2: want that to be half or less. So say, for example, 232 00:10:04,440 --> 00:10:06,520 Speaker 2: you're one hundred and seventy five centimeters or your five 233 00:10:06,800 --> 00:10:09,280 Speaker 2: ninth that's you know, that's pretty tall, maybe an average guy. 234 00:10:09,480 --> 00:10:12,040 Speaker 2: We want your waste measurement to be less than eighty 235 00:10:12,040 --> 00:10:14,400 Speaker 2: seven and a half centimeters or thirty four inches, so 236 00:10:14,480 --> 00:10:17,240 Speaker 2: half of your height basically, And that's for males and females, 237 00:10:17,240 --> 00:10:19,200 Speaker 2: so it sort of it doesn't really discriminate, you know, 238 00:10:19,320 --> 00:10:21,319 Speaker 2: gender wise. So I feel like that is quite good 239 00:10:21,360 --> 00:10:23,839 Speaker 2: and it's really good to use throughout population groups. We 240 00:10:23,920 --> 00:10:26,560 Speaker 2: know that the BMI isn't great for some population groups 241 00:10:26,559 --> 00:10:28,719 Speaker 2: out there, so the waste measurement is really appropriate for 242 00:10:29,040 --> 00:10:30,959 Speaker 2: pretty much every adult, I think, and we. 243 00:10:31,000 --> 00:10:33,160 Speaker 1: Will share the link to that article if you're interested 244 00:10:33,200 --> 00:10:36,120 Speaker 1: to have a rate of it from a general health perspective. 245 00:10:36,120 --> 00:10:38,120 Speaker 1: But yeah, all you need is a tape measure and 246 00:10:38,440 --> 00:10:40,199 Speaker 1: away you go. So interesting to. 247 00:10:40,120 --> 00:10:43,600 Speaker 2: See, definitely, And then moving on zuz our client case 248 00:10:43,640 --> 00:10:45,120 Speaker 2: study of the week. I think this is one that 249 00:10:45,160 --> 00:10:48,400 Speaker 2: you'll come across so often in our in our critical practices. 250 00:10:48,600 --> 00:10:52,160 Speaker 2: It's low vitamin D, so it's it always amazes me 251 00:10:52,240 --> 00:10:53,880 Speaker 2: that in a country, particularly where I live in the 252 00:10:53,880 --> 00:10:57,720 Speaker 2: Sunshine State aka Queensland, we still have such high rates 253 00:10:57,760 --> 00:11:00,839 Speaker 2: of vitamin D deficiency. So we're moving into winter here 254 00:11:00,880 --> 00:11:02,640 Speaker 2: in Australia. I know, if you're listening in another part 255 00:11:02,679 --> 00:11:04,520 Speaker 2: of the world, you're probably moving out of winter more 256 00:11:04,559 --> 00:11:07,120 Speaker 2: into your spring. But here in Australia we're going, you know, 257 00:11:07,120 --> 00:11:09,959 Speaker 2: we're going into our colder months. So artamin D deficiency 258 00:11:10,080 --> 00:11:13,120 Speaker 2: is a real thing. It's really prominent in quite a 259 00:11:13,160 --> 00:11:15,160 Speaker 2: lot of Aussies. And there was a recent study out 260 00:11:15,160 --> 00:11:18,480 Speaker 2: of Curtain University, Suzi that actually revealed that nine out 261 00:11:18,520 --> 00:11:20,839 Speaker 2: of ten Aussies were low on vitamin D. And I 262 00:11:20,840 --> 00:11:23,080 Speaker 2: remember reading that and having to reread that and think 263 00:11:23,520 --> 00:11:25,880 Speaker 2: what because I remember from my own sort of research 264 00:11:25,960 --> 00:11:27,640 Speaker 2: years ago I thought it was sort of sitting around 265 00:11:27,640 --> 00:11:30,520 Speaker 2: the thirty forty percent, So that sounds really really high. 266 00:11:30,760 --> 00:11:32,720 Speaker 2: And the study was published in the Journal of Human 267 00:11:32,800 --> 00:11:35,920 Speaker 2: Nutrition and Dietetic, so quite a prominent, well established journal, 268 00:11:36,040 --> 00:11:38,600 Speaker 2: and it surveyed the twelve thousand Austrains, so it wasn't 269 00:11:38,600 --> 00:11:40,120 Speaker 2: like it was a couple of couple of people or 270 00:11:40,120 --> 00:11:41,880 Speaker 2: a couple of hundred people. It was quite a big 271 00:11:41,920 --> 00:11:44,720 Speaker 2: survey that actually pulled the data from the National Nutrition 272 00:11:44,800 --> 00:11:47,400 Speaker 2: and Physical Education Survey. We do know that that survey 273 00:11:47,559 --> 00:11:49,800 Speaker 2: was done, you know, over ten years ago I think now, 274 00:11:49,880 --> 00:11:51,840 Speaker 2: or ten years ago now, and there is a new 275 00:11:51,880 --> 00:11:54,000 Speaker 2: study coming up in the next two years, I believe, 276 00:11:54,120 --> 00:11:55,680 Speaker 2: so it will be good to get some sort of 277 00:11:55,679 --> 00:11:58,240 Speaker 2: more up to date research. But it is interesting to 278 00:11:58,440 --> 00:12:01,400 Speaker 2: know that, you know, there is quite a efficiency even 279 00:12:01,440 --> 00:12:04,120 Speaker 2: though we you know, we are we live in a 280 00:12:04,320 --> 00:12:06,200 Speaker 2: country with a lot of sunlight. It's not like we're 281 00:12:06,200 --> 00:12:08,320 Speaker 2: in some parts of Europe where you know it's dark 282 00:12:08,320 --> 00:12:10,800 Speaker 2: for many, many, many hours of the day. But I 283 00:12:10,840 --> 00:12:13,640 Speaker 2: do feel like we are very upskilled in terms of 284 00:12:13,679 --> 00:12:16,240 Speaker 2: being sun smart and being skin cancer away in Australia. 285 00:12:16,320 --> 00:12:18,160 Speaker 2: So I think that's great where of course not saying 286 00:12:18,520 --> 00:12:20,640 Speaker 2: you should go out and you know, not wear sunscreen, 287 00:12:20,760 --> 00:12:22,600 Speaker 2: because we do know that the bulk of our vitamin 288 00:12:22,679 --> 00:12:25,520 Speaker 2: D absorption is through our skin through sun exposure. So 289 00:12:25,679 --> 00:12:27,920 Speaker 2: it's really important to get that balance of being sun 290 00:12:27,960 --> 00:12:31,040 Speaker 2: smart but still going out and allowing yourself depending on 291 00:12:31,080 --> 00:12:33,000 Speaker 2: the time of day, depending on the seas and depending 292 00:12:33,000 --> 00:12:35,640 Speaker 2: on your skin color, whether it's sort of five, ten, fifteen, 293 00:12:35,679 --> 00:12:37,480 Speaker 2: twenty minutes in the sun each day to get that 294 00:12:37,520 --> 00:12:40,840 Speaker 2: optimum vitamin D absorption. So the cancer Council or website 295 00:12:40,880 --> 00:12:43,280 Speaker 2: does actually have some really great resources on there in 296 00:12:43,360 --> 00:12:45,480 Speaker 2: terms of what time of year it is, how much 297 00:12:45,520 --> 00:12:47,559 Speaker 2: sunlight you should be getting in and dependent on your 298 00:12:47,559 --> 00:12:49,319 Speaker 2: skin time and the time of day, so it will 299 00:12:49,400 --> 00:12:51,840 Speaker 2: change obviously if you're going out four pm versus if 300 00:12:51,840 --> 00:12:54,760 Speaker 2: you're going out midday and direct sunlight. People of darker 301 00:12:54,760 --> 00:12:56,960 Speaker 2: skin need a little bit more sun exposures. That's very 302 00:12:56,960 --> 00:12:59,640 Speaker 2: dependent on you know, who we are and where we're living, 303 00:12:59,640 --> 00:13:01,040 Speaker 2: in the time of day, in the time of year, 304 00:13:01,080 --> 00:13:03,840 Speaker 2: So really check out the Cancer Council website. It has 305 00:13:03,840 --> 00:13:05,959 Speaker 2: some really great resources on there. But do you see 306 00:13:06,000 --> 00:13:08,240 Speaker 2: a lot of vitamin D deficiency in your practice, Suzi? 307 00:13:08,480 --> 00:13:09,360 Speaker 2: Oh so much. 308 00:13:09,400 --> 00:13:11,760 Speaker 1: Now, this study was actually really interesting because this was 309 00:13:11,840 --> 00:13:14,920 Speaker 1: based on dietary intake of vitamin D. So this group 310 00:13:14,920 --> 00:13:18,880 Speaker 1: from Curtain University has looked at the dietary data in 311 00:13:18,920 --> 00:13:21,760 Speaker 1: Australia and basically how to look at exactly how much 312 00:13:21,840 --> 00:13:24,440 Speaker 1: vitamin D is coming through the food supply and then 313 00:13:24,559 --> 00:13:27,400 Speaker 1: linked it to dietary intake. So it's that nine out 314 00:13:27,400 --> 00:13:30,079 Speaker 1: of ten are not getting enough dietary vitamin D as 315 00:13:30,080 --> 00:13:32,520 Speaker 1: opposed to people coming through with levels. That's why it's 316 00:13:32,520 --> 00:13:34,880 Speaker 1: a little bit. It is confusing and they've headlined it 317 00:13:34,920 --> 00:13:38,080 Speaker 1: to get that attention, but it's actually dietary intake because 318 00:13:38,240 --> 00:13:40,640 Speaker 1: what they've identified is that vitamin D is in so 319 00:13:40,800 --> 00:13:44,839 Speaker 1: few foods theand so basically oily fish like salmon, our 320 00:13:44,920 --> 00:13:47,959 Speaker 1: eggs and a tiny bit and fortified foods like milk. 321 00:13:48,000 --> 00:13:50,120 Speaker 1: But really nine out of ten Australians are not getting 322 00:13:50,200 --> 00:13:53,160 Speaker 1: enough dietary wise. And then the most recent data on 323 00:13:53,559 --> 00:13:56,720 Speaker 1: numbers has come from the egg Board actually to show 324 00:13:56,720 --> 00:13:58,800 Speaker 1: that at any one time about a quarter of Australian 325 00:13:58,840 --> 00:14:01,920 Speaker 1: adults vitamin D P efficient and that goes up to 326 00:14:02,000 --> 00:14:04,840 Speaker 1: as many as much as thirty six percent in winter 327 00:14:05,400 --> 00:14:08,080 Speaker 1: when for those with darker skin or with their sunlight exposure. 328 00:14:08,120 --> 00:14:10,280 Speaker 1: So it's a real issue. We know that the reason 329 00:14:10,280 --> 00:14:12,800 Speaker 1: it's so concerning is that it has such a profound 330 00:14:12,800 --> 00:14:14,920 Speaker 1: effect on mood and we get that kind of seasonal 331 00:14:14,920 --> 00:14:17,880 Speaker 1: effective effect of low mood when we haven't had the 332 00:14:17,920 --> 00:14:21,000 Speaker 1: sunlight and the other issues long term of course for 333 00:14:21,040 --> 00:14:23,720 Speaker 1: our bone health, so it does make our bones at 334 00:14:23,840 --> 00:14:27,880 Speaker 1: risk of osteoporosis if you've not had calcium metabolism occurring, 335 00:14:28,040 --> 00:14:31,680 Speaker 1: probably because of low vitamin D. It's also linked, we 336 00:14:31,720 --> 00:14:34,080 Speaker 1: should say, in the early stages to a number of 337 00:14:34,160 --> 00:14:39,400 Speaker 1: chronic diseases, including some neurological conditions. So you know, really 338 00:14:39,440 --> 00:14:41,800 Speaker 1: worth paying a lot more attention to this year and 339 00:14:42,520 --> 00:14:45,720 Speaker 1: looking at those foods now. Even though the most important 340 00:14:45,720 --> 00:14:49,040 Speaker 1: factor is sunlight to convert the vitamin D into its 341 00:14:49,040 --> 00:14:51,080 Speaker 1: active form so it can do its job in the body, 342 00:14:51,400 --> 00:14:53,000 Speaker 1: it has to be there to start with, so our 343 00:14:53,040 --> 00:14:57,720 Speaker 1: dietary intake is important. So the recommendation's coming to include 344 00:14:57,720 --> 00:14:59,920 Speaker 1: oily fish like salmon at least twice a week, if 345 00:15:00,040 --> 00:15:02,400 Speaker 1: not a little bit more. And keep in mind that 346 00:15:03,320 --> 00:15:06,640 Speaker 1: it's only really salmon, sardines, those very oily fishes. The 347 00:15:06,680 --> 00:15:08,720 Speaker 1: tuna that you're buying, the tin is unlikely to have 348 00:15:08,840 --> 00:15:12,040 Speaker 1: very much at all because they've taken that fat out 349 00:15:12,040 --> 00:15:14,360 Speaker 1: often and it's a low fat product. If you see 350 00:15:14,400 --> 00:15:16,920 Speaker 1: any vitamin D rich products like your milks and things, 351 00:15:16,960 --> 00:15:19,360 Speaker 1: that's a good addition. Or a couple of eggs will 352 00:15:19,400 --> 00:15:22,280 Speaker 1: give close to eighty percent of your daily intakes, So 353 00:15:22,360 --> 00:15:23,960 Speaker 1: I'd sort of be saying if I had eggs today, 354 00:15:23,960 --> 00:15:26,680 Speaker 1: if not, I need some salmon, particularly if you know 355 00:15:26,800 --> 00:15:27,400 Speaker 1: you're at risk. 356 00:15:27,480 --> 00:15:27,720 Speaker 2: Now. 357 00:15:27,880 --> 00:15:30,600 Speaker 1: I interviewed an endochronologist for an article on this I 358 00:15:30,640 --> 00:15:33,320 Speaker 1: recently did, and she said it's not that she's seeing 359 00:15:33,440 --> 00:15:36,440 Speaker 1: more of it overall vitamin D deficiency, but she's seeing 360 00:15:36,520 --> 00:15:39,840 Speaker 1: more severe vitamin D deficiency. So people who perhaps were 361 00:15:39,880 --> 00:15:42,320 Speaker 1: once a little bit lower now really really low and 362 00:15:42,360 --> 00:15:45,400 Speaker 1: are requiring injections to bring them up to speed. So 363 00:15:45,440 --> 00:15:47,080 Speaker 1: the other thing we should say, of course, if you're 364 00:15:47,080 --> 00:15:48,960 Speaker 1: at risk of low vitamin D, if you know you 365 00:15:49,080 --> 00:15:52,480 Speaker 1: have it. It is a fat soluble vitamin, So if 366 00:15:52,480 --> 00:15:55,560 Speaker 1: you're having it fasted on an empty stomach or with 367 00:15:55,680 --> 00:15:58,240 Speaker 1: some cereal and low fat milk in the morning, it's 368 00:15:58,280 --> 00:16:00,920 Speaker 1: probably not going to absorb as well. So my general 369 00:16:00,960 --> 00:16:04,400 Speaker 1: recommendation leanne is to if you're taking vitamin D supplements 370 00:16:04,760 --> 00:16:07,800 Speaker 1: to take them at night with your evening meal to 371 00:16:07,920 --> 00:16:10,600 Speaker 1: make sure there's a good amount of fat to enhance absorption. 372 00:16:10,720 --> 00:16:13,080 Speaker 1: That's really really important. It needs to be consumed with 373 00:16:13,160 --> 00:16:16,680 Speaker 1: food and really ticking the box on those foods multiple 374 00:16:16,720 --> 00:16:19,480 Speaker 1: times each week, whether it's tin salmon, a piece of 375 00:16:19,480 --> 00:16:21,120 Speaker 1: fresh salmon, a couple of times where you don't need 376 00:16:21,160 --> 00:16:23,240 Speaker 1: a lot like anything, but you do need it regularly. 377 00:16:23,560 --> 00:16:25,520 Speaker 1: And you know a couple of eggs through the week, 378 00:16:25,560 --> 00:16:27,840 Speaker 1: absolutely tick to make sure we're getting a lot more 379 00:16:27,960 --> 00:16:30,680 Speaker 1: so it will become an ongoing issue, and it's just 380 00:16:30,680 --> 00:16:32,120 Speaker 1: something you want to tick the box on both for 381 00:16:32,160 --> 00:16:35,400 Speaker 1: your bone health, your mood coming into winter, but also 382 00:16:35,520 --> 00:16:38,120 Speaker 1: potentially a lot of disease states long term that have 383 00:16:38,200 --> 00:16:41,560 Speaker 1: shown a real increase in Western society in the past 384 00:16:41,680 --> 00:16:42,600 Speaker 1: twenty thirty years. 385 00:16:43,040 --> 00:16:44,400 Speaker 2: And I'm going to give a little hat for our 386 00:16:44,480 --> 00:16:47,040 Speaker 2: plant based instance and our mushroom lovers as well as Susy. 387 00:16:47,360 --> 00:16:50,080 Speaker 2: But just before, I know, sometimes we say in the podcast, 388 00:16:50,120 --> 00:16:52,720 Speaker 2: like processed foods and fortified foods, sometimes they're not that 389 00:16:52,760 --> 00:16:55,600 Speaker 2: great vitamin D. If you seeing fortified foods with vitamin 390 00:16:55,640 --> 00:16:57,640 Speaker 2: D and you are low in vitamin D, they're probably 391 00:16:57,680 --> 00:16:59,880 Speaker 2: the ones that you, guys do want to go towards. 392 00:17:00,360 --> 00:17:02,200 Speaker 2: I very much like you know, that's a bit of 393 00:17:02,200 --> 00:17:03,960 Speaker 2: a health halo or that won't help. But if you're 394 00:17:03,960 --> 00:17:05,919 Speaker 2: looking at things like plant based milk, there are some 395 00:17:05,960 --> 00:17:08,320 Speaker 2: you know, different types of cereals available that are fortified 396 00:17:08,320 --> 00:17:10,840 Speaker 2: with vitamin D. They are actually good products who use 397 00:17:10,920 --> 00:17:13,080 Speaker 2: to actually get the required amount of vitamin D in 398 00:17:13,160 --> 00:17:15,320 Speaker 2: for you. If you're not somebody that eats things like 399 00:17:15,359 --> 00:17:19,000 Speaker 2: oily fish or eggs. If you're either plant based or vegetarian, 400 00:17:19,080 --> 00:17:21,600 Speaker 2: or you just don't like, you know, the oily, fatty 401 00:17:21,640 --> 00:17:24,159 Speaker 2: types of fish like salmon and mackerel, or if you 402 00:17:24,200 --> 00:17:26,840 Speaker 2: don't like eggs, mushrooms will be your best friends. If 403 00:17:26,840 --> 00:17:28,960 Speaker 2: you don't like mushrooms on all of that out of 404 00:17:28,960 --> 00:17:32,119 Speaker 2: ideas susy, but mushrooms are actually I consider them a 405 00:17:32,119 --> 00:17:34,280 Speaker 2: super food. So if you put and this is not 406 00:17:34,320 --> 00:17:36,600 Speaker 2: a joke, guys, I'm definitely serious, if you put your 407 00:17:36,680 --> 00:17:39,879 Speaker 2: mushrooms in the sunlight for about twenty to thirty minutes, 408 00:17:40,040 --> 00:17:42,479 Speaker 2: they will actually absorb the vitamin D. They are the 409 00:17:42,520 --> 00:17:46,840 Speaker 2: only organism besides humans that can actively absorb vitamin dick, 410 00:17:46,920 --> 00:17:49,800 Speaker 2: So put your mushrooms out on the whether it's like 411 00:17:49,840 --> 00:17:52,919 Speaker 2: your balcony or your window shelf, where the sunlight hits it. 412 00:17:53,200 --> 00:17:55,360 Speaker 2: The mushrooms will absorb the vitamin D and they will 413 00:17:55,359 --> 00:17:57,800 Speaker 2: be a lot higher because traditionally, plant based sources of 414 00:17:57,840 --> 00:18:00,560 Speaker 2: vitamin D don't provide much absorption in the body, so 415 00:18:00,560 --> 00:18:02,400 Speaker 2: they're not actually a great sauce. It'd be far better 416 00:18:02,400 --> 00:18:04,760 Speaker 2: with things like salmonal eggs. But if you guys, don't 417 00:18:04,760 --> 00:18:06,960 Speaker 2: eat those things or your plant based. You choose not to, 418 00:18:07,320 --> 00:18:09,240 Speaker 2: then mushrooms will be your best friends, but you have 419 00:18:09,359 --> 00:18:11,480 Speaker 2: to put them into direct lots sunlight. So I know 420 00:18:11,560 --> 00:18:13,639 Speaker 2: dieticians that buy a tup of mushrooms or buy some 421 00:18:13,720 --> 00:18:16,040 Speaker 2: mushrooms from the farmer's markets literally leave it in the 422 00:18:16,040 --> 00:18:18,480 Speaker 2: middle of their lawn for an hour or so, let 423 00:18:18,520 --> 00:18:20,520 Speaker 2: the mushrooms absorb the vitamin D and then you have 424 00:18:20,560 --> 00:18:22,919 Speaker 2: a really great product that is quite higher on vitamin D. 425 00:18:23,119 --> 00:18:26,160 Speaker 2: So don't be afraid to leave your mushrooms out indirect sunlight. 426 00:18:26,200 --> 00:18:29,359 Speaker 2: They are very unique organism. Besides humans, they're the only 427 00:18:29,400 --> 00:18:31,639 Speaker 2: one that can actually do that. So that's my little 428 00:18:31,680 --> 00:18:34,680 Speaker 2: hack fee on the Nutrition podcast today. Allow your mushrooms 429 00:18:34,720 --> 00:18:36,920 Speaker 2: to absorb the sunlight before you actually eat them. 430 00:18:37,000 --> 00:18:40,080 Speaker 1: And with your plant based milk, some brands will have 431 00:18:40,200 --> 00:18:42,320 Speaker 1: added at vitamin D. I've just had a quick check. 432 00:18:42,359 --> 00:18:46,840 Speaker 1: For example, Vita Soi has some ranges which have calcium 433 00:18:46,960 --> 00:18:50,720 Speaker 1: plus vitamin D added. So it really is a good 434 00:18:50,760 --> 00:18:52,600 Speaker 1: thing to do to pay a lot of attention to 435 00:18:52,640 --> 00:18:55,440 Speaker 1: your choice of plant based milks. We've had several discussions 436 00:18:55,440 --> 00:18:58,000 Speaker 1: on the Nutrition Couch about plant based milks, and I 437 00:18:58,040 --> 00:19:02,880 Speaker 1: think whatever milk you choose, whether it's academia, soy, rice, almond, whatever, 438 00:19:03,080 --> 00:19:05,800 Speaker 1: it's up to you. But the recommendation I would have 439 00:19:05,920 --> 00:19:08,879 Speaker 1: is try and make sure they've always got calcium, but 440 00:19:09,040 --> 00:19:12,680 Speaker 1: also vitamin D going into winter. It is worth having 441 00:19:12,680 --> 00:19:14,960 Speaker 1: that at least once a day as part of your mix, 442 00:19:15,320 --> 00:19:17,720 Speaker 1: to tick the box on these essential nutrients because it 443 00:19:17,800 --> 00:19:20,160 Speaker 1: is really challenging for the average person to get it. 444 00:19:20,359 --> 00:19:22,440 Speaker 1: And then if you don't have animal foods by choice, 445 00:19:22,480 --> 00:19:24,640 Speaker 1: you've really got to make that concerted effort to make 446 00:19:24,640 --> 00:19:27,119 Speaker 1: sure you're getting it from a plant based alternative. And 447 00:19:27,160 --> 00:19:29,800 Speaker 1: I would say leand the milks in particular, the reputable 448 00:19:29,800 --> 00:19:32,960 Speaker 1: brands like the Sanitarium, the Vita Soi that have fully 449 00:19:33,000 --> 00:19:35,879 Speaker 1: fortified ranges are the way to go because they're the 450 00:19:35,880 --> 00:19:37,639 Speaker 1: ones that have a lot of those added and so 451 00:19:37,720 --> 00:19:39,640 Speaker 1: you can tick the box and not worry about it. 452 00:19:40,000 --> 00:19:42,359 Speaker 2: Definitely. But get outside, do you walking, pop us in 453 00:19:42,400 --> 00:19:44,880 Speaker 2: your ears, listen to the nutrition couch. Why are you're 454 00:19:44,880 --> 00:19:47,159 Speaker 2: out doing your walking, particularly in winter, Roll up the 455 00:19:47,160 --> 00:19:49,359 Speaker 2: sleeves of your jacket for fifteen twenty minutes, I mean, 456 00:19:49,359 --> 00:19:51,720 Speaker 2: depending on the time of day, depending on your skin type, 457 00:19:51,960 --> 00:19:54,080 Speaker 2: and actually allow that vitamin D to soak into your skin. 458 00:19:54,160 --> 00:19:56,440 Speaker 2: If you're going out with a big jacket, a scarf, 459 00:19:56,480 --> 00:19:58,960 Speaker 2: a beanie gloves on, you're not getting any of that 460 00:19:59,040 --> 00:20:01,600 Speaker 2: vitamins that you have to actively expose your skin to 461 00:20:01,720 --> 00:20:03,800 Speaker 2: the sunlight in order to absorb that. So just be 462 00:20:03,880 --> 00:20:06,000 Speaker 2: wary of that in winter it is cold, particularly if 463 00:20:06,040 --> 00:20:08,200 Speaker 2: you live in parts of Australia that are a lot 464 00:20:08,240 --> 00:20:10,679 Speaker 2: more colder than Brisbane where I am. But really do 465 00:20:10,760 --> 00:20:12,040 Speaker 2: try if you are out in the middle of the 466 00:20:12,080 --> 00:20:14,720 Speaker 2: day and there's that direct sunlight, you really do sort 467 00:20:14,720 --> 00:20:16,840 Speaker 2: of try it, not for too long, but allow your 468 00:20:16,840 --> 00:20:19,399 Speaker 2: skin that exposure because that is the easiest way that 469 00:20:19,440 --> 00:20:21,520 Speaker 2: our body can get that vitamin D. We absorb it 470 00:20:21,520 --> 00:20:23,239 Speaker 2: from the sunlight a hell of a lot easier than 471 00:20:23,240 --> 00:20:24,240 Speaker 2: we absorb it from food. 472 00:20:24,520 --> 00:20:26,160 Speaker 1: And I think that you just have to all book 473 00:20:26,160 --> 00:20:28,840 Speaker 1: in a trip to sunny Queensland or Hawaii. To be honest, 474 00:20:28,920 --> 00:20:31,120 Speaker 1: I think a lot of the drama is solved when 475 00:20:31,160 --> 00:20:33,000 Speaker 1: we factor in those trips. Leanne, don't you. 476 00:20:33,000 --> 00:20:34,760 Speaker 2: Think definitely come come visit me, guys. 477 00:20:35,000 --> 00:20:36,760 Speaker 1: You can't go wrong with a little bit of sun baking. 478 00:20:36,800 --> 00:20:39,879 Speaker 1: That's my personal opinion. No vitamin D issues here, but 479 00:20:39,960 --> 00:20:42,320 Speaker 1: each to their own, all right. For our final segment 480 00:20:42,359 --> 00:20:45,480 Speaker 1: of the show. A listener and client question that comes 481 00:20:45,560 --> 00:20:50,040 Speaker 1: up all the time is fruit, and actually how much 482 00:20:50,160 --> 00:20:53,600 Speaker 1: is too much? Because it's a bit controversial, leanne, but 483 00:20:53,680 --> 00:20:56,000 Speaker 1: I think you and I would both agree you absolutely 484 00:20:56,080 --> 00:20:59,480 Speaker 1: can eat too much fruit. And even though we group 485 00:20:59,520 --> 00:21:03,679 Speaker 1: fruit andagetables together often they're quite different nutritionally in the 486 00:21:03,720 --> 00:21:06,960 Speaker 1: sense that most vegetables have a very high water content, 487 00:21:07,400 --> 00:21:11,960 Speaker 1: very low calorie content, pretty low carbohydrate content compared to fruit, which, 488 00:21:12,000 --> 00:21:14,520 Speaker 1: even though it's still incredibly healthy and packed full of 489 00:21:14,600 --> 00:21:18,000 Speaker 1: vitamins and minerals, it has a much higher concentration of 490 00:21:18,040 --> 00:21:22,359 Speaker 1: sugars than actually occurring sugar fructose, which ultimately is calories. 491 00:21:22,440 --> 00:21:25,119 Speaker 1: So you can't have, you know, as much fruit as 492 00:21:25,119 --> 00:21:27,199 Speaker 1: you want, even though most generally we would say you 493 00:21:27,200 --> 00:21:29,879 Speaker 1: can have as much vegetable as you want. So my 494 00:21:30,040 --> 00:21:33,240 Speaker 1: recommendation for the average person is a couple of pieces 495 00:21:33,280 --> 00:21:36,080 Speaker 1: of fruit per day. Now, when it comes to fruits 496 00:21:36,119 --> 00:21:39,280 Speaker 1: that are lighter, so a higher water content, lower calorie content, 497 00:21:39,760 --> 00:21:42,320 Speaker 1: so things like berries or passion fruit, which really there's 498 00:21:42,320 --> 00:21:44,600 Speaker 1: not much in it, I sort of say I put 499 00:21:44,600 --> 00:21:46,840 Speaker 1: in a free category, which again is a bit controversial. 500 00:21:46,880 --> 00:21:49,640 Speaker 1: Some people will say that does have carbohydrate, but I 501 00:21:49,720 --> 00:21:51,880 Speaker 1: think you know berries, You're not going to eat seven 502 00:21:51,880 --> 00:21:55,359 Speaker 1: punnets really financially or physically, so a couple of punnets 503 00:21:55,400 --> 00:21:58,240 Speaker 1: of berries which are pretty low sugar and high nutrient 504 00:21:58,320 --> 00:22:00,920 Speaker 1: density I don't really count with my client. But when 505 00:22:00,960 --> 00:22:04,320 Speaker 1: it comes to general pieces of fruit, apples, oranges, bananas, 506 00:22:04,359 --> 00:22:05,720 Speaker 1: I say two pieces per day. 507 00:22:06,560 --> 00:22:07,320 Speaker 2: If I've got someone. 508 00:22:07,200 --> 00:22:10,200 Speaker 1: Who's really active or teenagers, I wouldn't put a limit 509 00:22:10,200 --> 00:22:12,679 Speaker 1: as such, but I guess the message is, you know, 510 00:22:12,760 --> 00:22:15,200 Speaker 1: if depending on your level of activity, you can eat 511 00:22:15,200 --> 00:22:17,520 Speaker 1: too much, and you can't just plow through a kilo 512 00:22:17,640 --> 00:22:21,240 Speaker 1: of grapes and expect that there'll be no consequences in 513 00:22:21,320 --> 00:22:24,480 Speaker 1: terms of calorie intake and potentially weight if you're over 514 00:22:24,560 --> 00:22:27,119 Speaker 1: consuming them. Am I out on my own here in 515 00:22:27,160 --> 00:22:29,240 Speaker 1: the fruit equation or are we in agreeance? 516 00:22:29,720 --> 00:22:32,000 Speaker 2: Definitely on the same page, absolutely, like we are on 517 00:22:32,119 --> 00:22:34,280 Speaker 2: most things, Susie. But I will make a point you 518 00:22:34,320 --> 00:22:37,359 Speaker 2: did mention teenagers. Definitely, if we've got growing teenagers, if 519 00:22:37,359 --> 00:22:39,760 Speaker 2: they're super active, if they just can't eat enough and 520 00:22:39,800 --> 00:22:41,920 Speaker 2: they can't keep up, absolutely I wouldn't be putting a 521 00:22:41,960 --> 00:22:43,840 Speaker 2: limit on it. But where I would put a limit 522 00:22:43,880 --> 00:22:45,840 Speaker 2: on for our kids. It's really are really small kids 523 00:22:45,880 --> 00:22:48,000 Speaker 2: are toddlers and our babies, And I think we mentioned 524 00:22:48,000 --> 00:22:49,840 Speaker 2: this in our in our first Foods on the last 525 00:22:49,840 --> 00:22:52,439 Speaker 2: podcast Susie, we really don't want to introduce things like 526 00:22:52,520 --> 00:22:55,359 Speaker 2: puroid fruit early on into a baby's start, and be 527 00:22:55,560 --> 00:22:57,560 Speaker 2: very careful with the amount of fruit that your toddlers 528 00:22:57,560 --> 00:22:59,720 Speaker 2: can eat, because I've seen a lot of toddlers with 529 00:22:59,760 --> 00:23:01,919 Speaker 2: a lot of rotten teeth and their parents go, how 530 00:23:01,960 --> 00:23:04,200 Speaker 2: can they have cavities? All they eat is healthy food, 531 00:23:04,480 --> 00:23:06,680 Speaker 2: forgetting how much fruit they eat, forgetting that they might 532 00:23:06,680 --> 00:23:08,879 Speaker 2: sip on some fruit juice or those like poppers, or 533 00:23:08,960 --> 00:23:11,320 Speaker 2: even dried fruit, because dried fruit tends to get stuck 534 00:23:11,359 --> 00:23:13,680 Speaker 2: to your teeth as well. So the dentists, I'm sure 535 00:23:13,880 --> 00:23:15,480 Speaker 2: you know, I'm not a dentist, but my dentist has 536 00:23:15,480 --> 00:23:17,280 Speaker 2: always said to me, if you have clients who eat 537 00:23:17,359 --> 00:23:19,760 Speaker 2: dried fruit, they must brush their teeth straight after because 538 00:23:19,800 --> 00:23:21,520 Speaker 2: it really does get stuck to the teeth and does 539 00:23:21,600 --> 00:23:24,040 Speaker 2: increase that chance of cavity. So I would really be 540 00:23:24,080 --> 00:23:28,000 Speaker 2: putting limits on fruit for toddlers and babies and even 541 00:23:28,040 --> 00:23:30,040 Speaker 2: you know, like smaller children as well, because I feel 542 00:23:30,040 --> 00:23:31,919 Speaker 2: like the more that you eat, even for adults, the 543 00:23:31,920 --> 00:23:34,200 Speaker 2: more that you eat, you're just displacing other your chance 544 00:23:34,280 --> 00:23:36,720 Speaker 2: of getting in other great nutrients as well from your diet. 545 00:23:36,800 --> 00:23:39,440 Speaker 2: So really, I say one to two pieces a day 546 00:23:39,440 --> 00:23:41,520 Speaker 2: for most of my clients. But where I might have 547 00:23:41,520 --> 00:23:44,040 Speaker 2: a client that is a fully plant based client, I'd 548 00:23:44,040 --> 00:23:45,600 Speaker 2: be happy if they had a little bit more fruit 549 00:23:45,640 --> 00:23:48,320 Speaker 2: because the bulk of their diet is generally so healthy. 550 00:23:48,320 --> 00:23:50,159 Speaker 2: They don't have as much protein, they don't have as 551 00:23:50,240 --> 00:23:53,400 Speaker 2: much you know, some of those other the fullness type 552 00:23:53,400 --> 00:23:55,359 Speaker 2: things like you know, the animal based proteins, and they 553 00:23:55,359 --> 00:23:57,600 Speaker 2: don't have the yogurts and the cheeses and that sort 554 00:23:57,640 --> 00:23:59,240 Speaker 2: of thing. So I would be happy for them to 555 00:23:59,240 --> 00:24:01,679 Speaker 2: have a little bit more fruit just because you know, 556 00:24:01,680 --> 00:24:03,639 Speaker 2: it does provide fiber in the nutrients as well, and 557 00:24:03,680 --> 00:24:06,159 Speaker 2: typically people following a plant based I'd have a higher 558 00:24:06,160 --> 00:24:09,080 Speaker 2: proportion of carbohydrates just because that's sort of how we 559 00:24:09,119 --> 00:24:11,400 Speaker 2: get in a good range of you know, plant based 560 00:24:11,440 --> 00:24:13,800 Speaker 2: foods because the protein sources like the legumes and the 561 00:24:13,880 --> 00:24:16,159 Speaker 2: kinoire and that sort of thing is sort of half 562 00:24:16,240 --> 00:24:18,760 Speaker 2: protein half carb as well. So I'm more than happy 563 00:24:18,760 --> 00:24:20,399 Speaker 2: for some of my vegan based clients to have a 564 00:24:20,440 --> 00:24:22,960 Speaker 2: little bit more fruit. But for the average adult, particularly 565 00:24:22,960 --> 00:24:25,040 Speaker 2: if they're trying to lose weight, I think I'm like Usuzie. 566 00:24:25,040 --> 00:24:27,080 Speaker 2: The recommendation is too and that's if you look at 567 00:24:27,080 --> 00:24:30,760 Speaker 2: the general Australian nutrition recommendations, it is recommended to have 568 00:24:30,800 --> 00:24:33,680 Speaker 2: two serves of fruit and five plus serves of vegetable 569 00:24:33,680 --> 00:24:35,800 Speaker 2: a day. And normally we get the question, Suzie, can 570 00:24:35,840 --> 00:24:38,480 Speaker 2: I have five fruit and can I have two vegetables instead? 571 00:24:38,480 --> 00:24:41,480 Speaker 2: Because I don't like vegetable And the answer is absolutely know. 572 00:24:41,640 --> 00:24:43,720 Speaker 2: You guys should know, Sissy and I. By now you 573 00:24:43,840 --> 00:24:45,800 Speaker 2: have to eative vegies. I don't care if you don't 574 00:24:45,880 --> 00:24:48,280 Speaker 2: like a very important suck it up where all it does. 575 00:24:48,480 --> 00:24:50,119 Speaker 2: Sometimes we have to do things that we don't like. 576 00:24:50,200 --> 00:24:52,760 Speaker 2: But fruit is wonderful. Is it is naturally sweet? The 577 00:24:52,760 --> 00:24:54,879 Speaker 2: sugar in there is not a concern. I think some 578 00:24:54,920 --> 00:24:57,320 Speaker 2: people might be concerned because we've heard a lot of 579 00:24:57,359 --> 00:25:00,000 Speaker 2: sort of fearmongering in the media about high fructose corns. 580 00:25:00,359 --> 00:25:02,679 Speaker 2: So the hyprocdose corn syrup that has added into a 581 00:25:02,680 --> 00:25:05,320 Speaker 2: lot of American based process foods, we know that it 582 00:25:05,400 --> 00:25:07,280 Speaker 2: is not good for us. So that's an added process sugar. 583 00:25:07,320 --> 00:25:09,919 Speaker 2: It's not great. It is different to the natural fructoast 584 00:25:10,040 --> 00:25:12,159 Speaker 2: in fruit as well, So no need to be concerned 585 00:25:12,160 --> 00:25:14,520 Speaker 2: about the natural sugars in fruit. We just don't want 586 00:25:14,520 --> 00:25:16,960 Speaker 2: to consume too much of it, particularly if the goal 587 00:25:17,080 --> 00:25:17,679 Speaker 2: is fat loss. 588 00:25:17,800 --> 00:25:20,639 Speaker 1: And I think something I also see leand particularly with 589 00:25:20,760 --> 00:25:24,320 Speaker 1: my clients who are very focused on body fat levels 590 00:25:24,400 --> 00:25:26,760 Speaker 1: and perhaps they're training a lot, they really want to 591 00:25:26,840 --> 00:25:30,640 Speaker 1: lean up. Perhaps they've been on keto or paleo programs 592 00:25:30,640 --> 00:25:34,199 Speaker 1: in the past, so they're very carbohydrate conscious, is that 593 00:25:34,240 --> 00:25:36,359 Speaker 1: there will be having hardly any fruit. They actually may 594 00:25:36,400 --> 00:25:39,680 Speaker 1: only be having berries per day. Now. The other important 595 00:25:39,680 --> 00:25:41,320 Speaker 1: thing to know about fruit is that it's a really 596 00:25:41,359 --> 00:25:44,800 Speaker 1: rich source of soluble fiber, particularly stone fruits and apples 597 00:25:44,840 --> 00:25:48,359 Speaker 1: and pears. Coming into the winter months. Now that is 598 00:25:48,480 --> 00:25:51,399 Speaker 1: really important not only for health, but for our digestive health. 599 00:25:51,840 --> 00:25:53,800 Speaker 1: And so sometimes I find my clients who are having 600 00:25:53,880 --> 00:25:56,199 Speaker 1: minimal carbohydrate and limiting fruit. They're not going to the 601 00:25:56,200 --> 00:26:00,240 Speaker 1: bathroom very regularly, they're feeling a bit constipated bloated. We 602 00:26:00,280 --> 00:26:02,960 Speaker 1: reintroduce a little bit of really good quality dietary fiber 603 00:26:03,080 --> 00:26:06,080 Speaker 1: found in those stone and temperate fruits. Their stomach go, 604 00:26:06,200 --> 00:26:07,840 Speaker 1: you know, all of a sudden resets and they're going 605 00:26:07,840 --> 00:26:10,840 Speaker 1: to the bathroom regularly. So don't underestimate the importance of 606 00:26:10,920 --> 00:26:15,280 Speaker 1: natural fibers occurring in foods like fruit to really help 607 00:26:15,320 --> 00:26:17,400 Speaker 1: your digestive system. And sometimes you just need an extra 608 00:26:17,440 --> 00:26:19,960 Speaker 1: apple a day with the skin on it, or some 609 00:26:20,080 --> 00:26:22,119 Speaker 1: peaches with your morning cereal, and all of a sudden, 610 00:26:22,119 --> 00:26:24,720 Speaker 1: your tummy's a lot happier. So certainly I see that 611 00:26:24,800 --> 00:26:28,040 Speaker 1: sort of people very very scared of fruit when you know, 612 00:26:28,160 --> 00:26:30,680 Speaker 1: really the only fruits I think people sometimes over consume, 613 00:26:30,680 --> 00:26:33,119 Speaker 1: I think is like grapes as well, where they're having massive, 614 00:26:33,160 --> 00:26:36,000 Speaker 1: massive bunches. So a piece or two of fruit absolutely 615 00:26:36,080 --> 00:26:38,680 Speaker 1: no cause for concern in the overall scheme of carbohydrate, 616 00:26:38,960 --> 00:26:41,400 Speaker 1: and if anything, it will be great for your digestive health. 617 00:26:41,480 --> 00:26:43,399 Speaker 1: Then you'll notice that really really quickly if you're not 618 00:26:43,400 --> 00:26:45,399 Speaker 1: going to the bathroom as regularly as you'd like a. 619 00:26:45,440 --> 00:26:47,720 Speaker 2: My two foods for if well we're talking about our 620 00:26:47,760 --> 00:26:50,560 Speaker 2: poop sous to help my clients go more regularly are 621 00:26:50,560 --> 00:26:53,080 Speaker 2: passion fruits in Kiwi fruits, because they're really high and 622 00:26:53,119 --> 00:26:55,600 Speaker 2: that's all like so so high. In fiber que fruits 623 00:26:55,600 --> 00:26:58,040 Speaker 2: wonderful and also what's the other one, and normally use 624 00:26:58,119 --> 00:27:01,040 Speaker 2: plums as well as pears that they're probably my top 625 00:27:01,040 --> 00:27:03,160 Speaker 2: four passion fruit que with fruit, plums and pears. Get 626 00:27:03,200 --> 00:27:05,320 Speaker 2: onto those ones, guys, if you find the struggling in 627 00:27:05,320 --> 00:27:06,119 Speaker 2: the bathroom department. 628 00:27:06,240 --> 00:27:08,720 Speaker 1: Yeah, and those amazing plums. What are those special plums? 629 00:27:08,720 --> 00:27:10,159 Speaker 1: I know they're about to go out of season, but 630 00:27:10,200 --> 00:27:13,520 Speaker 1: the highest antioxide Queen Garnet plum Qing Garnet plums, so 631 00:27:13,680 --> 00:27:16,199 Speaker 1: healthy for us and great for digestive health. So if 632 00:27:16,200 --> 00:27:18,199 Speaker 1: you see those, grab a few before they go out 633 00:27:18,240 --> 00:27:19,960 Speaker 1: of season. I think we saw them in Harris Farm recently, 634 00:27:20,000 --> 00:27:21,040 Speaker 1: didn't we eat up in Brisbane? 635 00:27:21,040 --> 00:27:22,960 Speaker 2: Definitely. Yeah, they're about to go out of season. Yeah, 636 00:27:22,960 --> 00:27:25,240 Speaker 2: I think they sort of start around February. But you 637 00:27:25,320 --> 00:27:28,400 Speaker 2: can Queen Garnet, you can actually get them full disclosure, guys. 638 00:27:28,440 --> 00:27:30,920 Speaker 2: I was the Queen Gunet ambassador last year, so I'm 639 00:27:30,960 --> 00:27:32,560 Speaker 2: no longer working with the company, but I was the 640 00:27:32,560 --> 00:27:35,760 Speaker 2: ambassador last year and they take when the fresh fruit 641 00:27:35,840 --> 00:27:38,320 Speaker 2: is out of season. They actually take the fruit, they 642 00:27:38,359 --> 00:27:40,399 Speaker 2: freeze dry the powder so it's available as a freeze 643 00:27:40,440 --> 00:27:42,360 Speaker 2: dried powder that you could add to your smoothies into 644 00:27:42,359 --> 00:27:44,680 Speaker 2: your cereal and they also do a Queen Gunnet nectar 645 00:27:44,720 --> 00:27:46,600 Speaker 2: as well. You can use the nectar. David and I 646 00:27:46,640 --> 00:27:48,399 Speaker 2: often will add a little bit of cheeky gin on 647 00:27:48,440 --> 00:27:51,000 Speaker 2: a Friday night and make like a Queen gun at 648 00:27:51,520 --> 00:27:53,919 Speaker 2: It's lovely actually, a little bit of a little bit 649 00:27:53,960 --> 00:27:55,480 Speaker 2: of Tonic, a little bit of Rosemey, a little bit 650 00:27:55,480 --> 00:27:57,560 Speaker 2: of Queen Guardt nectar and my favorite gin. 651 00:27:58,359 --> 00:28:00,600 Speaker 1: Yeah, that sounds fantastic. We are a recording on a 652 00:28:00,600 --> 00:28:02,800 Speaker 1: Friday night, actually, so that's sounding very appealing. 653 00:28:02,800 --> 00:28:04,080 Speaker 2: What do you think David's got lined up for me 654 00:28:04,119 --> 00:28:07,040 Speaker 2: when we jump off the podcast. Yeah. 655 00:28:07,040 --> 00:28:09,320 Speaker 1: If you see the Queen ginance, enjoy all right ly. 656 00:28:09,400 --> 00:28:10,560 Speaker 1: And well we need to wrap this up there and 657 00:28:10,640 --> 00:28:12,199 Speaker 1: get on too, gin o clock so that brings us 658 00:28:12,200 --> 00:28:13,960 Speaker 1: to the end of the nutrition couch for another week. 659 00:28:14,000 --> 00:28:16,720 Speaker 1: If you haven't done so already, please subscribe. We love 660 00:28:16,720 --> 00:28:18,240 Speaker 1: when you leave us a review, and we love it 661 00:28:18,280 --> 00:28:21,240 Speaker 1: even more when you post pictures of you listening to us, 662 00:28:21,280 --> 00:28:24,120 Speaker 1: hopefully on a Sunday, but of course also a Wednesday 663 00:28:24,160 --> 00:28:27,000 Speaker 1: morning for our product reviews. We have our social sites running. 664 00:28:27,000 --> 00:28:28,560 Speaker 1: We also love to hear from you for all of 665 00:28:28,600 --> 00:28:32,159 Speaker 1: your feedback questions at the Nutrition Couch podcast and we 666 00:28:32,240 --> 00:28:33,760 Speaker 1: will see you on Wednesday. 667 00:28:33,920 --> 00:28:47,640 Speaker 2: Thanks for listening, Catch you guys next week.