1 00:00:00,800 --> 00:00:02,960 Speaker 1: Do you keep an eye on your weight regularly or 2 00:00:02,960 --> 00:00:04,880 Speaker 1: do you notice when your clothes are getting a little 3 00:00:04,880 --> 00:00:07,600 Speaker 1: bit tight and then decide to cut back, or do 4 00:00:07,680 --> 00:00:08,240 Speaker 1: you know what your. 5 00:00:08,160 --> 00:00:09,040 Speaker 2: Waiste measurement is? 6 00:00:09,520 --> 00:00:11,320 Speaker 1: There are new calls for us to pay a lot 7 00:00:11,360 --> 00:00:13,880 Speaker 1: more attention to our waste measurement rather than worry about 8 00:00:13,920 --> 00:00:16,560 Speaker 1: what the scale say or our BMI, and all we 9 00:00:16,600 --> 00:00:18,640 Speaker 1: need to do is make sure that our waist measurement 10 00:00:18,800 --> 00:00:20,160 Speaker 1: is less than half our height. 11 00:00:20,680 --> 00:00:21,799 Speaker 2: Hi, I'm Sussie. 12 00:00:21,440 --> 00:00:23,440 Speaker 3: Burrow and I'm Liam Wood and as two of us. 13 00:00:23,360 --> 00:00:27,080 Speaker 1: Stratias leading dieticians who specialize in evidence based nutrition, we 14 00:00:27,080 --> 00:00:30,040 Speaker 1: bring you the Nutrition Couch, a weekly chat on everything 15 00:00:30,080 --> 00:00:32,400 Speaker 1: that is new in the world of foods, diet. 16 00:00:32,159 --> 00:00:34,519 Speaker 2: And nutrition, as well as waste measurements. 17 00:00:34,520 --> 00:00:36,920 Speaker 1: Today we take a closer look at a really important 18 00:00:37,000 --> 00:00:40,160 Speaker 1: vitamin at this time of year, vitamin D, and also 19 00:00:40,200 --> 00:00:40,519 Speaker 1: ask the. 20 00:00:40,600 --> 00:00:42,960 Speaker 2: Question how much fruit is too much? 21 00:00:43,600 --> 00:00:45,600 Speaker 1: But first of all, Leanne, I know you've got some 22 00:00:45,800 --> 00:00:49,320 Speaker 1: very challenging home issues at the moment because your baby 23 00:00:49,360 --> 00:00:52,839 Speaker 1: daddy David, who has been on paternity leave for I 24 00:00:52,880 --> 00:00:55,480 Speaker 1: want to say three months, is about to go back 25 00:00:55,520 --> 00:00:59,319 Speaker 1: to work. So what is the plan with juggling mea with. 26 00:00:59,320 --> 00:01:01,720 Speaker 2: All of your work. Now you're losing your full time 27 00:01:01,960 --> 00:01:02,560 Speaker 2: daddy nanny. 28 00:01:02,720 --> 00:01:05,240 Speaker 3: I know, I'm in a lot of trouble because I'm 29 00:01:05,240 --> 00:01:07,800 Speaker 3: working full time. He's going back full time. It was wonderful. 30 00:01:07,880 --> 00:01:10,360 Speaker 3: His work was very accommodating, so I went back at 31 00:01:10,480 --> 00:01:12,319 Speaker 3: Oh I hate saying this, at that at two weeks, 32 00:01:12,360 --> 00:01:15,039 Speaker 3: Susie back full time work, which is crazy now that 33 00:01:15,040 --> 00:01:17,480 Speaker 3: I think about, and I was so slip deprived anyway. 34 00:01:17,720 --> 00:01:19,800 Speaker 3: And then David's going back full time into the office 35 00:01:19,840 --> 00:01:21,800 Speaker 3: as well, so he's actually only going into the office 36 00:01:21,800 --> 00:01:23,240 Speaker 3: a couple of days and he'll be sort of home 37 00:01:23,280 --> 00:01:25,080 Speaker 3: a few more days. So we're going to split my 38 00:01:25,160 --> 00:01:27,119 Speaker 3: work because I do a lot of international clients as well. 39 00:01:27,120 --> 00:01:28,800 Speaker 3: I have clients in the UK and in the US. 40 00:01:29,080 --> 00:01:32,080 Speaker 3: I do quite early morning calls sometimes six seven, eight am, 41 00:01:32,280 --> 00:01:34,080 Speaker 3: and then I also do quite late night calls as 42 00:01:34,080 --> 00:01:36,080 Speaker 3: well for my UK clients, you know, six seven, eight, 43 00:01:36,120 --> 00:01:38,640 Speaker 3: even nine o'clock at nights sometimes because I don't dream 44 00:01:38,640 --> 00:01:40,520 Speaker 3: feed me until about ten thirty, so I sort of 45 00:01:40,520 --> 00:01:42,960 Speaker 3: stay up till them. So I'm going to work outside 46 00:01:42,959 --> 00:01:45,360 Speaker 3: of those sort of typical office hours and be doing 47 00:01:45,959 --> 00:01:47,640 Speaker 3: you know, looking after me and David's going to be 48 00:01:47,640 --> 00:01:49,680 Speaker 3: doing more the traditional set sort of you know, nine 49 00:01:49,680 --> 00:01:52,120 Speaker 3: to five office type hours, So we'll. 50 00:01:51,960 --> 00:01:52,600 Speaker 2: See how we go. 51 00:01:52,720 --> 00:01:55,400 Speaker 3: He'll be in experience, I think. I think more so 52 00:01:55,520 --> 00:01:57,200 Speaker 3: he'll just really miss being at home with me at 53 00:01:57,240 --> 00:01:59,240 Speaker 3: full time because he's really they've got this beautiful little 54 00:01:59,240 --> 00:02:01,360 Speaker 3: boom together. I think he's really good to miss having 55 00:02:01,400 --> 00:02:02,160 Speaker 3: to go back to work. 56 00:02:02,320 --> 00:02:04,920 Speaker 1: It's certainly a juggle, that's for sure. And there's one 57 00:02:04,920 --> 00:02:06,880 Speaker 1: good thing about being a dietician. We do have the 58 00:02:06,920 --> 00:02:09,400 Speaker 1: opportunity to mix in family. 59 00:02:09,480 --> 00:02:09,799 Speaker 2: Certainly. 60 00:02:09,840 --> 00:02:11,280 Speaker 1: That was one of the reasons I went into my 61 00:02:11,320 --> 00:02:14,280 Speaker 1: own business quite young, knowing that when I had children eventually, 62 00:02:14,880 --> 00:02:17,280 Speaker 1: but I think for any professional couple as you are, 63 00:02:17,480 --> 00:02:19,799 Speaker 1: it's a challenge. So we feel you and if we're 64 00:02:19,840 --> 00:02:23,920 Speaker 1: recording this at midnight on a Thursday night, we'll completely understand. 65 00:02:24,040 --> 00:02:26,840 Speaker 1: So we will be there juggling all of us to 66 00:02:26,840 --> 00:02:28,640 Speaker 1: make sure we still get you the nutrition couch a 67 00:02:28,639 --> 00:02:31,440 Speaker 1: couple of times a week, even though Leanne is doing 68 00:02:31,480 --> 00:02:32,880 Speaker 1: the juggle, like many of our. 69 00:02:32,760 --> 00:02:34,919 Speaker 2: Listeners have that committed, very committed. 70 00:02:35,040 --> 00:02:38,080 Speaker 1: So first up, Leanne, you sent me a fantastic media 71 00:02:38,160 --> 00:02:42,320 Speaker 1: article recently, which I think came from the Guardian about 72 00:02:43,040 --> 00:02:45,040 Speaker 1: how we should be taking waste measurement a lot more 73 00:02:45,080 --> 00:02:49,000 Speaker 1: seriously as a marker of health. So traditionally we've always 74 00:02:49,040 --> 00:02:51,280 Speaker 1: weighed people, of course, and then we often will weigh 75 00:02:51,360 --> 00:02:55,480 Speaker 1: people or medical professionals will weigh people to work out 76 00:02:55,520 --> 00:02:57,960 Speaker 1: the BMI or the body mass index, which is heightened 77 00:02:58,000 --> 00:03:00,720 Speaker 1: meter square divided into weight and quielo and that gives 78 00:03:01,120 --> 00:03:04,919 Speaker 1: a relative proportion whether you're underweight, normal weight, overweight or obese. 79 00:03:04,919 --> 00:03:07,440 Speaker 1: But there's for many years been criticisms of the BMI. 80 00:03:07,520 --> 00:03:10,960 Speaker 1: It doesn't take into account muscle mass, body composition, a 81 00:03:11,080 --> 00:03:13,560 Speaker 1: range of different things that perhaps isn't attuned to different 82 00:03:13,600 --> 00:03:17,360 Speaker 1: cultural population groups. Now it's funny when you sent this 83 00:03:17,480 --> 00:03:21,880 Speaker 1: because working as a pediatric dietitian, we always use waste 84 00:03:21,880 --> 00:03:24,520 Speaker 1: measurement and we wanted waste to be less than half 85 00:03:24,600 --> 00:03:27,760 Speaker 1: the kid's height as a measure and that's going back 86 00:03:27,840 --> 00:03:31,240 Speaker 1: as many as twenty years at the children's hospital. And 87 00:03:31,280 --> 00:03:34,080 Speaker 1: I think this is really simple because I always take 88 00:03:34,280 --> 00:03:36,680 Speaker 1: my client's waiste measurement or get them to do it 89 00:03:36,720 --> 00:03:41,040 Speaker 1: around the belly button as a way of one inferring 90 00:03:41,040 --> 00:03:43,920 Speaker 1: body composition, so working out if they're holding body fat 91 00:03:43,920 --> 00:03:47,520 Speaker 1: around their central abdominal area. It can be indicative of 92 00:03:47,560 --> 00:03:51,800 Speaker 1: hormonal conditions like insulin resistance. But also because the scale 93 00:03:51,880 --> 00:03:57,360 Speaker 1: changes won't always be like set each week, sometimes you'll 94 00:03:57,360 --> 00:04:00,160 Speaker 1: see a change in waste measurement before you'll see significant. 95 00:03:59,760 --> 00:04:00,680 Speaker 2: Drops on the scale. 96 00:04:00,760 --> 00:04:04,080 Speaker 1: So it's another way of inferring progress when people are 97 00:04:04,120 --> 00:04:08,000 Speaker 1: following a calorie reduced meal plan or attempting to lose 98 00:04:08,040 --> 00:04:11,080 Speaker 1: body fat. So to me, I think it's easy. It's 99 00:04:11,200 --> 00:04:16,000 Speaker 1: less I think confronting than getting on the scales, particularly 100 00:04:16,000 --> 00:04:19,200 Speaker 1: if people have had that sort of negative association between 101 00:04:19,240 --> 00:04:21,720 Speaker 1: being weighed in at various times in their life, or 102 00:04:22,160 --> 00:04:25,440 Speaker 1: were larger boned and body framed people even young and 103 00:04:25,480 --> 00:04:27,599 Speaker 1: can remember how traumatic it was having to hop on 104 00:04:27,640 --> 00:04:30,159 Speaker 1: the scales at school and be compared to other kids 105 00:04:30,200 --> 00:04:33,200 Speaker 1: who are much smaller. So I think that it's a 106 00:04:33,240 --> 00:04:36,440 Speaker 1: great recommendation. And I think knowing our waste measurement and 107 00:04:36,480 --> 00:04:39,520 Speaker 1: knowing what to aim for is a really simple way 108 00:04:39,600 --> 00:04:43,479 Speaker 1: to infer health and where you're carrying weight. And I think, great, 109 00:04:43,640 --> 00:04:45,520 Speaker 1: you know, it's much more user. 110 00:04:45,360 --> 00:04:48,520 Speaker 3: Friendly, absolutely, And you're mentioning back in school and I 111 00:04:48,560 --> 00:04:50,440 Speaker 3: remember we did this and it must have been year 112 00:04:50,480 --> 00:04:52,559 Speaker 3: eight or nine. We did HPE, which was like health 113 00:04:52,560 --> 00:04:55,400 Speaker 3: and physical education. They were teaching us what BMI was, 114 00:04:55,440 --> 00:04:57,599 Speaker 3: and we literally the teacher put out a scale in 115 00:04:57,640 --> 00:04:59,840 Speaker 3: the middle of the classroom and every single person got 116 00:04:59,880 --> 00:05:01,719 Speaker 3: on scale. We wrote a heart on the board and 117 00:05:01,760 --> 00:05:03,920 Speaker 3: I weight on the board and guess what, Susie, that 118 00:05:03,960 --> 00:05:06,479 Speaker 3: traumatized me. But I mean that sort of started some 119 00:05:06,520 --> 00:05:08,360 Speaker 3: of my sort of disordered eating as a very young 120 00:05:08,400 --> 00:05:11,039 Speaker 3: girl because guess what, I was the heaviest girl in 121 00:05:11,080 --> 00:05:13,680 Speaker 3: the entire classroom because I was six foot tall from 122 00:05:13,720 --> 00:05:15,760 Speaker 3: when I was like fourteen years old. But I was 123 00:05:15,800 --> 00:05:17,240 Speaker 3: also if you look at photos of me when I 124 00:05:17,240 --> 00:05:19,200 Speaker 3: was young, I was very slim, and I you know, 125 00:05:19,240 --> 00:05:21,080 Speaker 3: I've always sort of been that tall, have that sort 126 00:05:21,120 --> 00:05:23,880 Speaker 3: of slimmer genetic body type. But just knowing that that 127 00:05:23,960 --> 00:05:26,520 Speaker 3: for me fueled this sort of need that I need 128 00:05:26,560 --> 00:05:28,320 Speaker 3: to lose weight, I need to be smaller, I need 129 00:05:28,360 --> 00:05:30,479 Speaker 3: to go on a diet from a very young age 130 00:05:30,520 --> 00:05:32,960 Speaker 3: because they were doing things like this back in school. 131 00:05:33,040 --> 00:05:36,159 Speaker 3: So I'm absolutely against being my particularly for children, and 132 00:05:36,200 --> 00:05:38,440 Speaker 3: I don't think that it's a useful thing to teach people. 133 00:05:38,640 --> 00:05:41,159 Speaker 3: I absolutely think that a waste measurement is something that is, 134 00:05:41,680 --> 00:05:43,200 Speaker 3: you know, if we had done that the height to 135 00:05:43,240 --> 00:05:45,680 Speaker 3: waiste measurement, I would have known, being a lot taller, 136 00:05:45,839 --> 00:05:48,360 Speaker 3: that I'm still healthy, that this marker or this measure 137 00:05:48,440 --> 00:05:50,760 Speaker 3: would have been so much more helpful for my health 138 00:05:50,839 --> 00:05:52,880 Speaker 3: and my mental health long term, which I'm sure is 139 00:05:52,920 --> 00:05:55,640 Speaker 3: more helpful for children these days than what a weight 140 00:05:55,680 --> 00:05:57,960 Speaker 3: and a be in my calculation might be. So I 141 00:05:57,960 --> 00:05:59,640 Speaker 3: think for a lot of people that as well, where 142 00:05:59,680 --> 00:06:02,480 Speaker 3: they're or how to locate their waist is a bit difficult. 143 00:06:02,520 --> 00:06:04,880 Speaker 3: So what we like to see from a clinical perspective 144 00:06:04,960 --> 00:06:07,440 Speaker 3: is basically, you feel with your fingers the very top 145 00:06:07,440 --> 00:06:09,080 Speaker 3: of your hip bone, so we might call that the 146 00:06:09,120 --> 00:06:12,160 Speaker 3: iliac crest. You feel for the very bottom the last rib, 147 00:06:12,320 --> 00:06:14,120 Speaker 3: and then between the top of your iliac crest and 148 00:06:14,120 --> 00:06:16,000 Speaker 3: the bottom of the last rib, you measure half way 149 00:06:16,000 --> 00:06:18,120 Speaker 3: between that. So you could do the belly button as 150 00:06:18,120 --> 00:06:20,120 Speaker 3: a rough measure, but you know, some of us after 151 00:06:20,200 --> 00:06:22,160 Speaker 3: children that sort of thing. We can lose weight, gain weight, 152 00:06:22,160 --> 00:06:24,400 Speaker 3: our belly buttons can do over time. So I think 153 00:06:24,400 --> 00:06:26,040 Speaker 3: from the very top of the iliac crest of the 154 00:06:26,080 --> 00:06:28,160 Speaker 3: top of your hip bone, the very bottom of your 155 00:06:28,240 --> 00:06:30,840 Speaker 3: last rib, and then measure halfway between that that is 156 00:06:30,880 --> 00:06:33,159 Speaker 3: considered a waste measurement in clinical practice, and that's what 157 00:06:33,160 --> 00:06:34,720 Speaker 3: we used to do in the hospital as well when 158 00:06:34,760 --> 00:06:36,360 Speaker 3: I used to work as part of the barrectric clinic 159 00:06:36,440 --> 00:06:38,640 Speaker 3: as well. So I think it's a really easy thing. 160 00:06:38,680 --> 00:06:40,359 Speaker 3: Most people can do it at home. Most people have 161 00:06:40,360 --> 00:06:42,520 Speaker 3: a tape measure at home, and it really does show 162 00:06:42,600 --> 00:06:44,880 Speaker 3: us those risks factors long term, because we know that 163 00:06:44,880 --> 00:06:47,760 Speaker 3: if where somebody who stores in certain you know, genetics 164 00:06:47,760 --> 00:06:50,840 Speaker 3: in population groups, store more fat on their tummy or 165 00:06:50,880 --> 00:06:53,880 Speaker 3: on their abdomen, and that increases our risk for a 166 00:06:53,880 --> 00:06:56,839 Speaker 3: lot of chronic diseases type two diabetes, increases our risks 167 00:06:56,839 --> 00:06:59,240 Speaker 3: of heart disease, even things like stroke in the future 168 00:06:59,320 --> 00:07:01,760 Speaker 3: as well. Knowing that, I think it's a really useful 169 00:07:01,800 --> 00:07:04,280 Speaker 3: tool and I feel like it's a little less well. 170 00:07:04,279 --> 00:07:06,320 Speaker 3: I don't know if it's less invasive from GPS and 171 00:07:06,360 --> 00:07:08,240 Speaker 3: doctors to do, but I think it just gives us 172 00:07:08,240 --> 00:07:10,800 Speaker 3: a better mark or of a health status oberall, because 173 00:07:10,800 --> 00:07:12,600 Speaker 3: we could be bigger and muscle and the BMI says 174 00:07:12,600 --> 00:07:14,720 Speaker 3: that we're overweight, but we can be quite quite fit 175 00:07:14,760 --> 00:07:17,080 Speaker 3: and healthy, as we've talked about on the podcast before. 176 00:07:17,160 --> 00:07:18,960 Speaker 3: So I'm a big fan of a waste measurement, and 177 00:07:19,000 --> 00:07:20,720 Speaker 3: I think it's an important tool that we can all 178 00:07:20,800 --> 00:07:23,880 Speaker 3: do to really encourage just a reduction of our risk 179 00:07:23,920 --> 00:07:25,400 Speaker 3: of chronic diseases long term. 180 00:07:25,480 --> 00:07:29,040 Speaker 1: I think the thing about it as well is for me, 181 00:07:29,160 --> 00:07:33,600 Speaker 1: it's a much more accurate measure of health and body composition, 182 00:07:33,680 --> 00:07:35,160 Speaker 1: because if you think about it, you're not going to 183 00:07:35,160 --> 00:07:38,360 Speaker 1: store muscle around your waist per se. You know, the 184 00:07:38,400 --> 00:07:41,320 Speaker 1: weight that's there is generally fat mass, and it's a 185 00:07:41,360 --> 00:07:44,240 Speaker 1: lot less confronting one hundred percent, and so some of 186 00:07:44,280 --> 00:07:46,800 Speaker 1: the targets we would work off previously, I would always 187 00:07:46,800 --> 00:07:49,440 Speaker 1: try and get my females below eighty centimeters around the waist, 188 00:07:49,560 --> 00:07:52,840 Speaker 1: and for men less than ninety. But again that's relative 189 00:07:53,880 --> 00:07:57,720 Speaker 1: because if you're a massive frame at rugby player, you 190 00:07:57,760 --> 00:07:59,760 Speaker 1: know your waist maybe up to one hundred, but you 191 00:07:59,840 --> 00:08:01,800 Speaker 1: might be close to two hundred centimeters and hence the 192 00:08:01,920 --> 00:08:05,160 Speaker 1: recommendation for less than half your height. But absolutely I 193 00:08:05,200 --> 00:08:07,640 Speaker 1: have no issue with my clients when they come to 194 00:08:07,680 --> 00:08:10,320 Speaker 1: their waist. They're not sensitive about it. It's not personal, 195 00:08:10,320 --> 00:08:13,160 Speaker 1: whereas those kilos, as we've described a lot of us 196 00:08:13,160 --> 00:08:17,040 Speaker 1: for that programming effect is very very sensitive. 197 00:08:17,560 --> 00:08:19,480 Speaker 2: So I'm a big fan. I think we all should 198 00:08:19,480 --> 00:08:20,120 Speaker 2: be aware of it. 199 00:08:20,200 --> 00:08:21,920 Speaker 1: Certainly, it gives me an idea, as I said, as 200 00:08:21,920 --> 00:08:23,880 Speaker 1: soon as I'm getting my women who are clocking in, 201 00:08:23,880 --> 00:08:25,720 Speaker 1: and I should say I only see women, so that's 202 00:08:25,760 --> 00:08:29,040 Speaker 1: why I'm always referring to them. If I'm seeing women 203 00:08:29,080 --> 00:08:31,200 Speaker 1: clocking in, you know, they may only be five or 204 00:08:31,240 --> 00:08:34,960 Speaker 1: ten kilos overweight on the scales in their mind, but 205 00:08:35,080 --> 00:08:37,280 Speaker 1: they may register a waste measurement of one hundred, one 206 00:08:37,360 --> 00:08:40,000 Speaker 1: hundred and sixteen centimeters, So it's really saying to me 207 00:08:40,080 --> 00:08:42,200 Speaker 1: that they're carrying all of their weight around that central 208 00:08:42,240 --> 00:08:45,440 Speaker 1: area and a highly suggestive of insulin resistance. So that 209 00:08:45,480 --> 00:08:48,760 Speaker 1: will also as all my clients are also remote, that 210 00:08:48,800 --> 00:08:50,720 Speaker 1: will instantly tell me I need to get this client 211 00:08:50,760 --> 00:08:52,880 Speaker 1: to the doctor and have their hormones checked because it's 212 00:08:52,960 --> 00:08:53,959 Speaker 1: highly likely there's a. 213 00:08:53,880 --> 00:08:55,239 Speaker 2: Degree of insulin resistant. 214 00:08:55,400 --> 00:08:57,960 Speaker 1: Because for someone who's say seventy kilos but a waste 215 00:08:58,000 --> 00:09:01,920 Speaker 1: over one hundred, that is highly suggestive that there's hormonal issues. 216 00:09:01,960 --> 00:09:03,640 Speaker 1: So it can be very telling in terms of where 217 00:09:03,640 --> 00:09:06,880 Speaker 1: body composition changes and very motivating if you're not seeing 218 00:09:06,920 --> 00:09:09,400 Speaker 1: scale change because you're doing a lot of training or 219 00:09:09,440 --> 00:09:11,880 Speaker 1: a lot of resistance work. But your waiste measurement is 220 00:09:11,880 --> 00:09:15,359 Speaker 1: down two three five centimeters and you're noticing in your clothes, 221 00:09:15,720 --> 00:09:17,840 Speaker 1: then you know as well that there's a distinct change 222 00:09:17,840 --> 00:09:20,200 Speaker 1: in body composition. So it can be very motivating as 223 00:09:20,240 --> 00:09:22,680 Speaker 1: well for people to know that even though the scales 224 00:09:22,679 --> 00:09:25,679 Speaker 1: aren't shifting, there is absolute change in your body and 225 00:09:25,760 --> 00:09:27,839 Speaker 1: for the better, because we all ideally want to be 226 00:09:27,840 --> 00:09:31,360 Speaker 1: a bit leaner through that tummy and so very positive way, 227 00:09:31,400 --> 00:09:34,760 Speaker 1: I think of approaching health status and disease risk rather 228 00:09:34,800 --> 00:09:36,760 Speaker 1: than just a number on the scales, because, as we 229 00:09:36,800 --> 00:09:39,160 Speaker 1: also know, land as you get closer to ideal weight 230 00:09:39,240 --> 00:09:41,880 Speaker 1: if you are training, sometimes the scales just won't go 231 00:09:41,960 --> 00:09:43,880 Speaker 1: as low as you want them to in your mind 232 00:09:43,920 --> 00:09:46,440 Speaker 1: simply because you've got more muscle mass and no matter 233 00:09:46,480 --> 00:09:48,760 Speaker 1: what you do, you can't get them lower. But if 234 00:09:48,800 --> 00:09:51,040 Speaker 1: you're lean and your waist is still reducing, that's still 235 00:09:51,120 --> 00:09:53,040 Speaker 1: positive and you know you're having that positive shift in 236 00:09:53,080 --> 00:09:53,840 Speaker 1: body composition. 237 00:09:53,960 --> 00:09:57,520 Speaker 3: Yeah, so just rey to listen at home that marker 238 00:09:57,520 --> 00:09:59,720 Speaker 3: that we use again, so it's your half of your 239 00:09:59,800 --> 00:10:01,840 Speaker 3: high basically, so measure your heart and your waiste. We 240 00:10:01,880 --> 00:10:04,439 Speaker 3: want that to be half all less. So say, for example, 241 00:10:04,480 --> 00:10:06,559 Speaker 3: you're one hundred and seventy five centimeters or your five 242 00:10:06,840 --> 00:10:09,320 Speaker 3: ninth that's you know, that's pretty tall, maybe an average guy. 243 00:10:09,480 --> 00:10:12,040 Speaker 3: We want your waste measurement to be less than eighty 244 00:10:12,080 --> 00:10:14,440 Speaker 3: seven and a half centimeters or thirty four inches, so 245 00:10:14,520 --> 00:10:17,280 Speaker 3: half of your height basically, And that's for males and females, 246 00:10:17,280 --> 00:10:19,240 Speaker 3: so it sort of it doesn't really discriminate, you know, 247 00:10:19,320 --> 00:10:21,360 Speaker 3: gender wise. So I feel like that is quite good 248 00:10:21,360 --> 00:10:23,840 Speaker 3: and it's really good to use throughout population groups. We 249 00:10:23,920 --> 00:10:26,559 Speaker 3: know that the BMI isn't great for some population groups 250 00:10:26,559 --> 00:10:28,760 Speaker 3: out there, so the waste measurement is really appropriate for 251 00:10:29,040 --> 00:10:31,000 Speaker 3: pretty much every adult, I think, and we. 252 00:10:31,000 --> 00:10:33,199 Speaker 1: Will share the link to that article if you're interested 253 00:10:33,240 --> 00:10:36,160 Speaker 1: to have a rate of it from a general health perspective. 254 00:10:36,160 --> 00:10:38,120 Speaker 1: But yeah, all you need is to take measure and 255 00:10:38,480 --> 00:10:39,040 Speaker 1: away you go. 256 00:10:39,240 --> 00:10:40,160 Speaker 2: So interesting to. 257 00:10:40,160 --> 00:10:43,640 Speaker 3: See, definitely, And then moving on zuz our client case 258 00:10:43,640 --> 00:10:45,160 Speaker 3: study of the week. I think this is one that 259 00:10:45,200 --> 00:10:47,480 Speaker 3: you or come across so often in our in our 260 00:10:47,520 --> 00:10:51,600 Speaker 3: clitical practices. It's low vitamin D, so it's it always 261 00:10:51,600 --> 00:10:53,720 Speaker 3: amazes me that in a country, particularly where I live 262 00:10:53,760 --> 00:10:57,040 Speaker 3: in the Sunshine State aka Queensland, we still have such 263 00:10:57,120 --> 00:11:00,400 Speaker 3: high rates of vitamin D deficiency. So we move into 264 00:11:00,400 --> 00:11:02,199 Speaker 3: winter here in Australia. I know, if you're listening in 265 00:11:02,240 --> 00:11:04,040 Speaker 3: another part of the world, you're probably moving out of 266 00:11:04,080 --> 00:11:06,960 Speaker 3: winter more into your spring. But here in Australia we're going, 267 00:11:07,000 --> 00:11:09,199 Speaker 3: you know, we're going into our colder months. So artamin 268 00:11:09,280 --> 00:11:12,800 Speaker 3: D deficiency is a real thing. It's really prominent in 269 00:11:12,880 --> 00:11:14,600 Speaker 3: quite a lot of Aussies. And there was a recent 270 00:11:14,640 --> 00:11:17,800 Speaker 3: study out of Curtain University, Suzi that actually revealed that 271 00:11:18,080 --> 00:11:20,400 Speaker 3: nine out of ten Aussies were low on vitamin D. 272 00:11:20,720 --> 00:11:22,680 Speaker 3: And I remember reading that and having to reread that 273 00:11:22,760 --> 00:11:25,480 Speaker 3: and think what because I remember from my own sort 274 00:11:25,480 --> 00:11:27,120 Speaker 3: of research years ago I thought it was sort of 275 00:11:27,120 --> 00:11:29,760 Speaker 3: sitting around the thirty forty percent, So that sounds really 276 00:11:29,840 --> 00:11:32,360 Speaker 3: really high. And the study was published in the Journal 277 00:11:32,400 --> 00:11:35,079 Speaker 3: of Human Nutrition and Dietetic, so quite a prominent, well 278 00:11:35,160 --> 00:11:38,200 Speaker 3: established journal, and it surveyed the twelve thousand Austrains, so 279 00:11:38,280 --> 00:11:39,760 Speaker 3: it wasn't like it was a couple of couple of 280 00:11:39,800 --> 00:11:41,560 Speaker 3: people or a couple of hundred people. It was quite 281 00:11:41,600 --> 00:11:43,920 Speaker 3: a big survey that actually pulled the data from the 282 00:11:44,040 --> 00:11:47,040 Speaker 3: National Nutrition and Fiscal Education Survey. We do know that 283 00:11:47,040 --> 00:11:49,400 Speaker 3: that survey was done, you know, over ten years ago 284 00:11:49,440 --> 00:11:51,520 Speaker 3: I think now, or ten years ago now, and there 285 00:11:51,559 --> 00:11:53,559 Speaker 3: is a new study coming up in the next two years, 286 00:11:53,559 --> 00:11:55,400 Speaker 3: I believe, so it will be good to get some 287 00:11:55,440 --> 00:11:57,520 Speaker 3: sort of more up to date research. But it is 288 00:11:57,640 --> 00:11:59,920 Speaker 3: interesting to know that, you know, there is quite a 289 00:12:00,040 --> 00:12:03,280 Speaker 3: deficiency even though we you know, we are we live 290 00:12:03,320 --> 00:12:05,920 Speaker 3: in a country with a lot of sunlight. It's not 291 00:12:05,920 --> 00:12:07,760 Speaker 3: like we're in some parts of Europe where you know, 292 00:12:07,840 --> 00:12:10,120 Speaker 3: it's dark for many, many, many hours of the day. 293 00:12:10,600 --> 00:12:13,320 Speaker 3: But I do feel like we are very upskilled in 294 00:12:13,400 --> 00:12:15,720 Speaker 3: terms of being sun smart and being skin cancer away 295 00:12:15,800 --> 00:12:17,640 Speaker 3: in Australia. So I think that's great where of course 296 00:12:17,679 --> 00:12:19,800 Speaker 3: not saying you should go out and you know, not 297 00:12:19,880 --> 00:12:22,120 Speaker 3: wear sunscreen, because we do know that the bulk of 298 00:12:22,120 --> 00:12:25,400 Speaker 3: our vitamin D absorption is through our skin through sun exposure. 299 00:12:25,440 --> 00:12:27,720 Speaker 3: So it's really important to get that balance of being 300 00:12:27,760 --> 00:12:31,000 Speaker 3: sun smart but still going out and allowing yourself depending 301 00:12:31,000 --> 00:12:32,640 Speaker 3: on the time of day, depending on the seas and 302 00:12:32,640 --> 00:12:35,640 Speaker 3: depending on your skin color, whether it's sort of five, ten, fifteen, 303 00:12:35,720 --> 00:12:37,480 Speaker 3: twenty minutes in the sun each day to get that 304 00:12:37,559 --> 00:12:40,880 Speaker 3: optimum vitamin D absorption. So the Cancer Council or website 305 00:12:40,880 --> 00:12:43,320 Speaker 3: does actually have some really great resources on there in 306 00:12:43,400 --> 00:12:45,480 Speaker 3: terms of what time of year it is, how much 307 00:12:45,559 --> 00:12:47,560 Speaker 3: sunlight you should be getting in and dependent on your 308 00:12:47,600 --> 00:12:49,319 Speaker 3: skin time and the time of day, so it will 309 00:12:49,400 --> 00:12:51,840 Speaker 3: change obviously if you're going out four pm versus if 310 00:12:51,880 --> 00:12:54,760 Speaker 3: you're going out midday and direct sunlight. People of darker 311 00:12:54,800 --> 00:12:57,000 Speaker 3: skin need a little bit more sun exposures. That's very 312 00:12:57,000 --> 00:12:59,600 Speaker 3: dependent on you know, who we are and where we're living, 313 00:12:59,640 --> 00:13:01,040 Speaker 3: in the time of day, in the time of year, 314 00:13:01,080 --> 00:13:03,840 Speaker 3: So really check out the Cancer Council website. It has 315 00:13:03,880 --> 00:13:06,000 Speaker 3: some really great resources on there. But do you see 316 00:13:06,000 --> 00:13:08,240 Speaker 3: a lot of vitamin D deficiency in your practice, Suzi? 317 00:13:08,480 --> 00:13:09,400 Speaker 2: Oh so much. 318 00:13:09,440 --> 00:13:11,840 Speaker 1: Now, this study was actually really interesting because this was 319 00:13:11,840 --> 00:13:14,920 Speaker 1: based on dietary intake of vitamin D. So this group 320 00:13:14,960 --> 00:13:18,920 Speaker 1: from Curtain University has looked at the dietary data in 321 00:13:18,920 --> 00:13:21,800 Speaker 1: Australia and basically how to look at exactly how much 322 00:13:21,880 --> 00:13:24,480 Speaker 1: vitamin D is coming through the food supply and then 323 00:13:24,559 --> 00:13:27,400 Speaker 1: linked it to dietary intake. So it's that nine out 324 00:13:27,440 --> 00:13:30,040 Speaker 1: of ten are not getting enough dietary vitamin D as 325 00:13:30,120 --> 00:13:32,480 Speaker 1: opposed to people coming through with levels. That's why it 326 00:13:33,040 --> 00:13:35,880 Speaker 1: is confusing and they've headlined it to get that attention, 327 00:13:35,960 --> 00:13:39,440 Speaker 1: but it's actually dietary intake because what they've identified is 328 00:13:39,480 --> 00:13:41,920 Speaker 1: that vitamin D is in so few foods theand so 329 00:13:42,440 --> 00:13:46,480 Speaker 1: basically oily fish like salmon, our eggs and a tiny 330 00:13:46,520 --> 00:13:48,880 Speaker 1: bit and fortified foods like milk. But really nine out 331 00:13:48,880 --> 00:13:51,680 Speaker 1: of ten Australians are not getting enough dietary wise. And 332 00:13:51,720 --> 00:13:54,840 Speaker 1: then the most recent data on numbers has come from 333 00:13:54,880 --> 00:13:57,400 Speaker 1: the egg Board actually to show that at any one 334 00:13:57,400 --> 00:14:00,480 Speaker 1: time about a quarter of Australian adults vitamin D deficient 335 00:14:00,960 --> 00:14:03,360 Speaker 1: and that goes up to as many as much as 336 00:14:03,400 --> 00:14:06,560 Speaker 1: thirty six percent in winter when for those with darker 337 00:14:06,600 --> 00:14:08,120 Speaker 1: skin or with their sunlight exposure. 338 00:14:08,120 --> 00:14:09,000 Speaker 2: So it's a real issue. 339 00:14:09,000 --> 00:14:11,800 Speaker 1: We know that the reason it's so concerning is that 340 00:14:11,840 --> 00:14:13,880 Speaker 1: it has such a profound effect on mood, and we 341 00:14:13,920 --> 00:14:17,160 Speaker 1: get that kind of seasonal effective effect of low mood 342 00:14:17,200 --> 00:14:20,160 Speaker 1: when we haven't had the sunlight and the other issues 343 00:14:20,200 --> 00:14:22,440 Speaker 1: long term of course for our bone health, so it 344 00:14:22,480 --> 00:14:25,880 Speaker 1: does make our bones at risk of osteoporosis if you've 345 00:14:26,040 --> 00:14:29,560 Speaker 1: not had calcium metabolism occurring, probably because of low vitamin D. 346 00:14:30,640 --> 00:14:33,560 Speaker 1: It's also linked, we should say in the early stages 347 00:14:33,560 --> 00:14:37,880 Speaker 1: to a number of chronic diseases, including some neurological conditions, 348 00:14:37,880 --> 00:14:40,760 Speaker 1: So you know, really worth paying a lot more attention 349 00:14:40,800 --> 00:14:44,160 Speaker 1: to this year and looking at those foods now. Even 350 00:14:44,200 --> 00:14:48,120 Speaker 1: though the most important factor is sunlight to convert the 351 00:14:48,200 --> 00:14:50,080 Speaker 1: vitamin D into its active form so it can do 352 00:14:50,120 --> 00:14:52,240 Speaker 1: its job in the body, it has to be there 353 00:14:52,240 --> 00:14:55,160 Speaker 1: to start with, so our dietary intake is important. So 354 00:14:55,200 --> 00:14:58,880 Speaker 1: the recommendation's coming to include oily fish like salmon at 355 00:14:58,920 --> 00:15:00,880 Speaker 1: least twice a week, if not a little bit more. 356 00:15:01,160 --> 00:15:05,240 Speaker 1: And keep in mind that it's only really salmon, sardines, 357 00:15:05,360 --> 00:15:07,600 Speaker 1: those very oily fishes. The tuna that you're buying. The 358 00:15:07,640 --> 00:15:09,640 Speaker 1: tin is unlikely to have very much at all because 359 00:15:09,640 --> 00:15:12,880 Speaker 1: they've taken that fat out often and it's a low 360 00:15:12,920 --> 00:15:15,840 Speaker 1: fat product. If you see any vitamin D rich products 361 00:15:15,840 --> 00:15:18,320 Speaker 1: like your milks and things, that's a good addition. Or 362 00:15:18,360 --> 00:15:21,000 Speaker 1: a couple of eggs will give close to eighty percent 363 00:15:21,080 --> 00:15:23,120 Speaker 1: of your daily intake, So I'd sort of be saying 364 00:15:23,160 --> 00:15:25,200 Speaker 1: if I had eggs today, if not, I need some salmon, 365 00:15:25,600 --> 00:15:28,440 Speaker 1: particularly if you know you're at risk now. I interviewed 366 00:15:28,440 --> 00:15:31,280 Speaker 1: an endochronologist for an article on this. I recently did, 367 00:15:31,320 --> 00:15:33,800 Speaker 1: and she said it's not that she's seeing more of 368 00:15:33,840 --> 00:15:37,160 Speaker 1: it overall vitamin D deficiency, but she's seeing more severe 369 00:15:37,280 --> 00:15:40,160 Speaker 1: vitamin D deficiency. So people who perhaps were once a 370 00:15:40,200 --> 00:15:43,200 Speaker 1: little bit lower now really really low and are requiring 371 00:15:43,600 --> 00:15:45,720 Speaker 1: injections to bring them up to speed. So the other 372 00:15:45,720 --> 00:15:47,520 Speaker 1: thing we should say, of course, if you're at risk 373 00:15:47,600 --> 00:15:50,080 Speaker 1: of low vitamin D, if you know you have it. 374 00:15:50,080 --> 00:15:53,000 Speaker 1: It is a fat soluble vitamin, So if you're having 375 00:15:53,080 --> 00:15:56,600 Speaker 1: it fasted on an empty stomach or with some cereal 376 00:15:56,640 --> 00:15:58,800 Speaker 1: and low fat milk in the morning, it's probably not 377 00:15:58,840 --> 00:16:02,120 Speaker 1: going to absorb as well. So my general recommendation leanne 378 00:16:02,240 --> 00:16:05,280 Speaker 1: is to if you're taking vitamin D supplements to take 379 00:16:05,320 --> 00:16:08,320 Speaker 1: them at night with your evening meal to make sure 380 00:16:08,320 --> 00:16:10,960 Speaker 1: there's a good amount of fat to enhance absorption. That's 381 00:16:11,040 --> 00:16:13,440 Speaker 1: really really important. It needs to be consumed with food 382 00:16:13,880 --> 00:16:17,000 Speaker 1: and really ticking the box on those foods multiple times 383 00:16:17,080 --> 00:16:19,720 Speaker 1: each week, whether it's tin salmon, a piece of fresh 384 00:16:19,720 --> 00:16:21,240 Speaker 1: salmon a couple of times where you don't need a 385 00:16:21,280 --> 00:16:23,920 Speaker 1: lot like anything, but you do need it regularly, and 386 00:16:23,920 --> 00:16:26,200 Speaker 1: you know, a couple of eggs through the week absolutely 387 00:16:26,240 --> 00:16:28,200 Speaker 1: tick to make sure we're getting a lot more so 388 00:16:28,640 --> 00:16:30,960 Speaker 1: it will become an ongoing issue, and it's just something 389 00:16:30,960 --> 00:16:32,320 Speaker 1: you want to tick the box on both for your 390 00:16:32,320 --> 00:16:36,080 Speaker 1: bone health, your mood coming into winter, but also potentially 391 00:16:36,080 --> 00:16:38,520 Speaker 1: a lot of disease states long term that have shown 392 00:16:38,640 --> 00:16:41,680 Speaker 1: a real increase in Western society in the pastor of 393 00:16:41,680 --> 00:16:42,640 Speaker 1: twenty thirty years. 394 00:16:43,040 --> 00:16:44,440 Speaker 3: And I'm going to give a little hack for our 395 00:16:44,480 --> 00:16:47,080 Speaker 3: plant based instance and our mushroom lovers as well as Susy. 396 00:16:47,400 --> 00:16:50,040 Speaker 3: But just before, I know, sometimes we say in the podcast, 397 00:16:50,160 --> 00:16:52,720 Speaker 3: like processed foods and fortified foods, sometimes they're not that 398 00:16:52,800 --> 00:16:55,640 Speaker 3: great vitamin D. If you seeing fortified foods with vitamin 399 00:16:55,680 --> 00:16:57,680 Speaker 3: D and you are low in vitamin D, they're probably 400 00:16:57,680 --> 00:16:59,880 Speaker 3: the ones that you guys do want to go towards sometimes, 401 00:17:00,280 --> 00:17:02,160 Speaker 3: and I very much like you know, that's a bit 402 00:17:02,160 --> 00:17:04,000 Speaker 3: of a health halo that won't help. But if you're 403 00:17:04,000 --> 00:17:05,959 Speaker 3: looking at things like plant based milk, there are some, 404 00:17:06,000 --> 00:17:08,360 Speaker 3: you know, different types of cereals available that are fortified 405 00:17:08,359 --> 00:17:10,840 Speaker 3: with vitamin D. They are actually good products who use 406 00:17:10,920 --> 00:17:13,119 Speaker 3: to actually get the required amount of vitamin D in 407 00:17:13,200 --> 00:17:15,359 Speaker 3: for you. If you're not somebody that eats things like 408 00:17:15,400 --> 00:17:19,000 Speaker 3: oily fish or eggs, if you're either plant based or vegetarian, 409 00:17:19,080 --> 00:17:21,639 Speaker 3: or you just don't like, you know, the oily, fatty 410 00:17:21,640 --> 00:17:24,199 Speaker 3: types of fish like salmon and mackerel, or if you 411 00:17:24,200 --> 00:17:26,840 Speaker 3: don't like eggs, mushrooms will be your best friends. If 412 00:17:26,880 --> 00:17:29,760 Speaker 3: you don't like mushrooms, all of that out of ideas susy, 413 00:17:30,080 --> 00:17:32,840 Speaker 3: But mushrooms are actually I consider them super food. So 414 00:17:33,119 --> 00:17:34,920 Speaker 3: if you put and this is not a joke, guys, 415 00:17:34,920 --> 00:17:37,679 Speaker 3: I'm definitely serious, if you put your mushrooms in the 416 00:17:37,760 --> 00:17:40,800 Speaker 3: sunlight for about twenty to thirty minutes, they will actually 417 00:17:40,840 --> 00:17:44,480 Speaker 3: absorb the vitamin D. They are the only organism besides 418 00:17:44,560 --> 00:17:47,399 Speaker 3: humans that can actively absorb vitamin dick, So put your 419 00:17:47,480 --> 00:17:51,000 Speaker 3: mushrooms out on the whether it's like your balcony or 420 00:17:51,040 --> 00:17:53,760 Speaker 3: your window shelf, where the sunlight hits it. The mushrooms 421 00:17:53,760 --> 00:17:55,520 Speaker 3: will absorb the vitamin D and they will be a 422 00:17:55,560 --> 00:17:58,359 Speaker 3: lot higher because traditionally, plant based sources of vitamin D 423 00:17:58,600 --> 00:18:00,840 Speaker 3: don't provide much absorbed in the body, so they're not 424 00:18:00,840 --> 00:18:02,800 Speaker 3: actually a great sauce. You'd be far better with things 425 00:18:02,800 --> 00:18:05,160 Speaker 3: like salmonal eggs. But if you guys, don't eat those 426 00:18:05,160 --> 00:18:07,480 Speaker 3: things or your plant based you choose not to, then 427 00:18:07,560 --> 00:18:09,439 Speaker 3: mushrooms will be your best friends, but you have to 428 00:18:09,480 --> 00:18:12,119 Speaker 3: put them into direct lots sunlight. So I know dieticians 429 00:18:12,119 --> 00:18:13,679 Speaker 3: that will buy a tup of mushrooms or buy some 430 00:18:13,720 --> 00:18:16,040 Speaker 3: mushrooms from the farmer's markets literally leave it in the 431 00:18:16,040 --> 00:18:18,520 Speaker 3: middle of their lawn for an hour or so, let 432 00:18:18,560 --> 00:18:20,560 Speaker 3: the mushrooms absorb the vitamin D and then you have 433 00:18:20,600 --> 00:18:22,960 Speaker 3: a really great product that is quite higher on vitamin D. 434 00:18:23,160 --> 00:18:26,159 Speaker 3: So don't be afraid to leave your mushrooms out indirect sunlight. 435 00:18:26,200 --> 00:18:29,400 Speaker 3: They are very unique organism besides humans, they're the only 436 00:18:29,440 --> 00:18:31,680 Speaker 3: one that can actually do that. So that's my little 437 00:18:31,680 --> 00:18:34,760 Speaker 3: hack fee on the Nutrition Podcast today. Allow your mushrooms 438 00:18:34,760 --> 00:18:36,880 Speaker 3: to absorb the sunlight before you actually eat them. 439 00:18:37,040 --> 00:18:40,080 Speaker 1: And with your plant based milk, some brands will have 440 00:18:40,240 --> 00:18:42,360 Speaker 1: added at vitamin D. I've just had a quick check. 441 00:18:42,359 --> 00:18:46,800 Speaker 1: For example, vitas Soi has some ranges which have calcium 442 00:18:46,960 --> 00:18:50,760 Speaker 1: plus vitamin D added. So it really is a good 443 00:18:50,760 --> 00:18:52,600 Speaker 1: thing to do to pay a lot of attention to 444 00:18:52,680 --> 00:18:55,440 Speaker 1: your choice of plant based milks. We've had several discussions 445 00:18:55,440 --> 00:18:58,000 Speaker 1: on the Nutrition Couch about plant based milks, and I 446 00:18:58,040 --> 00:19:02,920 Speaker 1: think whatever milk you choose, whether it's academia soy, rice, almond, whatever, 447 00:19:03,119 --> 00:19:05,840 Speaker 1: it's up to you. But the recommendation I would have 448 00:19:05,920 --> 00:19:08,879 Speaker 1: is try and make sure they've always got calcium, but 449 00:19:09,040 --> 00:19:12,680 Speaker 1: also vitamin D going into winter. It is worth having 450 00:19:12,720 --> 00:19:14,600 Speaker 1: that at least once a day as part of your 451 00:19:14,680 --> 00:19:17,639 Speaker 1: mix to tick the box on these essential nutrients because 452 00:19:17,640 --> 00:19:20,159 Speaker 1: it is really challenging for the average person to get it. 453 00:19:20,400 --> 00:19:22,480 Speaker 1: And then if you don't have animal foods by choice, 454 00:19:22,480 --> 00:19:24,639 Speaker 1: you've really got to make that concerted effort to make 455 00:19:24,680 --> 00:19:27,159 Speaker 1: sure you're getting it from a plant based alternative. And 456 00:19:27,200 --> 00:19:29,840 Speaker 1: I would say leand the milks in particular, the reputable 457 00:19:29,840 --> 00:19:32,960 Speaker 1: brands like the Sanitarium, the Vita Soi that have fully 458 00:19:33,000 --> 00:19:35,840 Speaker 1: fortified ranges are the way to go because they're the 459 00:19:35,880 --> 00:19:37,679 Speaker 1: ones that have a lot of those added and so 460 00:19:37,720 --> 00:19:39,680 Speaker 1: you can tick the box and not worry about it. 461 00:19:40,040 --> 00:19:42,359 Speaker 3: Definitely. But get outside, do you walking, pop us in 462 00:19:42,400 --> 00:19:44,879 Speaker 3: your ears, listen to the nutrition couch. Why are you're 463 00:19:44,880 --> 00:19:47,199 Speaker 3: out doing your walking, particularly in winter. Roll up the 464 00:19:47,200 --> 00:19:49,400 Speaker 3: sleeves of your jacket for fifteen twenty minutes, I mean, 465 00:19:49,400 --> 00:19:51,680 Speaker 3: depending on the time of day, depending on your skin type, 466 00:19:52,000 --> 00:19:54,120 Speaker 3: and actually allow that vitamin D to soak into your skin. 467 00:19:54,160 --> 00:19:56,480 Speaker 3: If you're going out with a big jacket, a scarf, 468 00:19:56,480 --> 00:19:59,000 Speaker 3: a beanie gloves on, you're not getting any of that 469 00:19:59,080 --> 00:20:01,600 Speaker 3: vitamins that you have to actively expose your skin to 470 00:20:01,760 --> 00:20:03,840 Speaker 3: the sunlight in order to absorb that, So just be 471 00:20:03,920 --> 00:20:06,040 Speaker 3: wary of that in winter it is cold, particularly if 472 00:20:06,080 --> 00:20:08,200 Speaker 3: you live in parts of Australia that are a lot 473 00:20:08,240 --> 00:20:10,679 Speaker 3: more colder than Brisbane where I am. But really do 474 00:20:10,800 --> 00:20:12,080 Speaker 3: try if you are out in the middle of the 475 00:20:12,119 --> 00:20:14,720 Speaker 3: day and there's that direct sunlight, you really do sort 476 00:20:14,720 --> 00:20:16,840 Speaker 3: of try it, not for too long, but allow your 477 00:20:16,880 --> 00:20:19,439 Speaker 3: skin that exposure because that is the easiest way that 478 00:20:19,440 --> 00:20:21,520 Speaker 3: our body can get that vitamin D. We absorb it 479 00:20:21,560 --> 00:20:23,239 Speaker 3: from the sunlight a hell of a lot easier than 480 00:20:23,280 --> 00:20:24,280 Speaker 3: we absorb it from food. 481 00:20:24,560 --> 00:20:26,200 Speaker 1: And I think that you just have to all book 482 00:20:26,200 --> 00:20:28,880 Speaker 1: in a trip to sunny Queensland or Hawaii. To be honest, 483 00:20:28,960 --> 00:20:31,119 Speaker 1: I think a lot of the drama is solved when 484 00:20:31,160 --> 00:20:32,320 Speaker 1: we factor in those trips. 485 00:20:32,400 --> 00:20:34,800 Speaker 2: Leanne, don't you think definitely come come visit me, guys. 486 00:20:35,000 --> 00:20:36,760 Speaker 1: You can't go wrong with a little bit of sun baking. 487 00:20:36,800 --> 00:20:39,879 Speaker 1: That's my personal opinion. No vitamin D issues here, but 488 00:20:40,000 --> 00:20:42,359 Speaker 1: each to their own, all right. For our final segment, 489 00:20:42,359 --> 00:20:45,520 Speaker 1: of the show. A listener and client question that comes 490 00:20:45,600 --> 00:20:50,040 Speaker 1: up all the time is fruit, and actually how much 491 00:20:50,160 --> 00:20:53,639 Speaker 1: is too much? Because it's a bit controversial, leanne, but 492 00:20:53,680 --> 00:20:56,040 Speaker 1: I think you and I would both agree you absolutely 493 00:20:56,119 --> 00:20:59,520 Speaker 1: can eat too much fruit. And even though we group 494 00:20:59,560 --> 00:21:03,679 Speaker 1: fruit andvegetables together often they're quite different nutritionally in the 495 00:21:03,760 --> 00:21:07,000 Speaker 1: sense that most vegetables have a very high water content, 496 00:21:07,440 --> 00:21:12,000 Speaker 1: very low calorie content, pretty low carbohydrate content compared to fruit, which, 497 00:21:12,040 --> 00:21:14,560 Speaker 1: even though it's still incredibly healthy and packed full of 498 00:21:14,600 --> 00:21:18,040 Speaker 1: vitamins and minerals, it has a much higher concentration of 499 00:21:18,080 --> 00:21:22,399 Speaker 1: sugars than actually occurring sugar fructose, which ultimately is calories. 500 00:21:22,480 --> 00:21:25,119 Speaker 1: So you can't have, you know, as much fruit as 501 00:21:25,160 --> 00:21:27,200 Speaker 1: you want, even though most generally we would say you 502 00:21:27,240 --> 00:21:29,919 Speaker 1: can have as much vegetable as you want. So my 503 00:21:30,080 --> 00:21:33,280 Speaker 1: recommendation for the average person is a couple of pieces 504 00:21:33,280 --> 00:21:36,119 Speaker 1: of fruit per day. Now, when it comes to fruits 505 00:21:36,119 --> 00:21:39,320 Speaker 1: that are lighter, so a higher water content, lower calorie content, 506 00:21:39,760 --> 00:21:42,320 Speaker 1: so things like berries or passion fruit, which really there's 507 00:21:42,359 --> 00:21:44,600 Speaker 1: not much in it, I sort of say I put 508 00:21:44,640 --> 00:21:46,879 Speaker 1: in a free category, which again is a bit controversial. 509 00:21:46,920 --> 00:21:49,640 Speaker 1: Some people will say that does have carbohydrate. But I 510 00:21:49,720 --> 00:21:51,880 Speaker 1: think you know berries, you're not going to eat seven 511 00:21:51,920 --> 00:21:55,399 Speaker 1: punnets really financially or physically, So a couple of punnets 512 00:21:55,400 --> 00:21:58,320 Speaker 1: of berries which are pretty low sugar and high nutrient 513 00:21:58,359 --> 00:22:00,920 Speaker 1: density I don't really count with my client. But when 514 00:22:00,960 --> 00:22:04,320 Speaker 1: it comes to general pieces of fruit, apples, oranges, bananas, 515 00:22:04,359 --> 00:22:07,200 Speaker 1: I say two pieces per day. If I've got someone 516 00:22:07,240 --> 00:22:10,200 Speaker 1: who's really active or teenagers, I wouldn't put a limit 517 00:22:10,240 --> 00:22:12,719 Speaker 1: as such, but I guess the message is, you know, 518 00:22:12,800 --> 00:22:15,200 Speaker 1: if depending on your level of activity, you can eat 519 00:22:15,240 --> 00:22:17,600 Speaker 1: too much and you can't just plow through a kilo 520 00:22:17,680 --> 00:22:21,240 Speaker 1: of grapes and expect that there'll be no consequences in 521 00:22:21,320 --> 00:22:24,520 Speaker 1: terms of calorie intake and potentially weight if you're over 522 00:22:24,600 --> 00:22:25,400 Speaker 1: consuming them. 523 00:22:25,840 --> 00:22:27,480 Speaker 2: Am I out on my own here in the fruit 524 00:22:27,560 --> 00:22:29,280 Speaker 2: equation or are we in agreeance? 525 00:22:29,720 --> 00:22:32,040 Speaker 3: Definitely on the same page, absolutely, like we are on 526 00:22:32,119 --> 00:22:34,320 Speaker 3: most things, Susie. But I will make a point you 527 00:22:34,359 --> 00:22:37,359 Speaker 3: did mention teenagers. Definitely, if we've got growing teenagers, if 528 00:22:37,400 --> 00:22:39,800 Speaker 3: they're super active, if they just can't eat enough and 529 00:22:39,840 --> 00:22:41,920 Speaker 3: they can't keep up, absolutely I wouldn't be putting a 530 00:22:41,960 --> 00:22:43,880 Speaker 3: limit on it. But where I would put a limit 531 00:22:43,920 --> 00:22:45,880 Speaker 3: on for our kids. There's really are really small kids 532 00:22:45,920 --> 00:22:47,960 Speaker 3: are toddlers and our babies, And I think we mentioned 533 00:22:48,000 --> 00:22:50,639 Speaker 3: this in our in our first Foods on the last podcast, Susie, 534 00:22:50,760 --> 00:22:53,240 Speaker 3: we really don't want to introduce things like puroid fruit 535 00:22:53,480 --> 00:22:56,199 Speaker 3: early on into a baby's start, and be very careful 536 00:22:56,200 --> 00:22:58,000 Speaker 3: with the amount of fruit that your toddlers can eat, 537 00:22:58,200 --> 00:22:59,959 Speaker 3: because I've seen a lot of toddlers with a lot 538 00:22:59,960 --> 00:23:02,120 Speaker 3: of rotten teeth and their parents go, what, how can 539 00:23:02,160 --> 00:23:04,920 Speaker 3: they have cavities? All they eat is healthy food forgetting 540 00:23:04,960 --> 00:23:06,960 Speaker 3: how much fruit they eat forgetting that they might sip 541 00:23:06,960 --> 00:23:09,200 Speaker 3: on some fruit juice or those like poppers, or even 542 00:23:09,320 --> 00:23:11,439 Speaker 3: dried fruit, because dried fruit tends to get stuck to 543 00:23:11,480 --> 00:23:14,080 Speaker 3: your teeth as well. So the dentists, I'm sure you know, 544 00:23:14,119 --> 00:23:15,960 Speaker 3: I'm not a dentist, but my dentist has always said 545 00:23:15,960 --> 00:23:17,840 Speaker 3: to me, if you have clients who eat dried fruit, 546 00:23:17,840 --> 00:23:20,080 Speaker 3: they must brush their teeth straight after because it really 547 00:23:20,119 --> 00:23:22,080 Speaker 3: does get stuck to the teeth and does increase that 548 00:23:22,200 --> 00:23:24,800 Speaker 3: chance of cavity. So I would really be putting limits 549 00:23:24,840 --> 00:23:28,280 Speaker 3: on fruit for toddlers and babies and even you know, 550 00:23:28,320 --> 00:23:30,239 Speaker 3: like smaller children as well, because I feel like the 551 00:23:30,240 --> 00:23:32,199 Speaker 3: more that you eat, even for adults, the more that 552 00:23:32,240 --> 00:23:34,680 Speaker 3: you eat, you're just displacing other your chance of getting 553 00:23:34,680 --> 00:23:37,600 Speaker 3: in other great nutrients as well from your diet. So really, 554 00:23:37,720 --> 00:23:39,800 Speaker 3: I say one to two pieces a day for most 555 00:23:39,800 --> 00:23:41,960 Speaker 3: of my clients. But where I might have a client 556 00:23:42,000 --> 00:23:44,359 Speaker 3: that is a fully plant based client, I'd be happy 557 00:23:44,359 --> 00:23:46,480 Speaker 3: if they had a little bit more fruit because the 558 00:23:46,520 --> 00:23:48,680 Speaker 3: bulk of their diet is generally so healthy. They don't 559 00:23:48,720 --> 00:23:51,439 Speaker 3: have as much protein, they don't have as much you know, 560 00:23:51,480 --> 00:23:54,040 Speaker 3: some of those other the fullness type things like you know, 561 00:23:54,080 --> 00:23:56,200 Speaker 3: the animal based proteins, and they don't have the yogis 562 00:23:56,520 --> 00:23:58,359 Speaker 3: and the cheeses and that sort of thing. So I 563 00:23:58,359 --> 00:23:59,720 Speaker 3: would be happy for them to have a little bit 564 00:23:59,760 --> 00:24:02,639 Speaker 3: more fruit just because you know, it does provide fiber 565 00:24:02,640 --> 00:24:04,680 Speaker 3: in the nutrients as well. And typically people following a 566 00:24:04,720 --> 00:24:07,840 Speaker 3: plant based I'd have a higher proportion of carbohydrates just 567 00:24:07,840 --> 00:24:09,679 Speaker 3: because that's sort of how we get in a good 568 00:24:09,800 --> 00:24:12,520 Speaker 3: range of you know, plant based foods because the protein 569 00:24:12,560 --> 00:24:14,879 Speaker 3: sources like the leggims and the kin wire and that 570 00:24:14,920 --> 00:24:17,280 Speaker 3: sort of thing is sort of half protein half carb 571 00:24:17,320 --> 00:24:19,119 Speaker 3: as well. So I'm more than happy for some of 572 00:24:19,160 --> 00:24:21,240 Speaker 3: my vegan based clients to have a little bit more fruit. 573 00:24:21,400 --> 00:24:23,520 Speaker 3: But for the average adult, particularly if they're trying to 574 00:24:23,560 --> 00:24:25,879 Speaker 3: lose weight, I think I'm like Usuzie. The recommendation is 575 00:24:25,920 --> 00:24:28,000 Speaker 3: too and that's if you look at the general Australian 576 00:24:28,080 --> 00:24:31,399 Speaker 3: nutrition recommendations, it is recommended to have two serves of 577 00:24:31,440 --> 00:24:34,200 Speaker 3: fruit and five plus serves of vegetable a day. And 578 00:24:34,280 --> 00:24:36,359 Speaker 3: normally we get the question, Suzie, can I have five 579 00:24:36,400 --> 00:24:38,840 Speaker 3: fruit and can I have two vegetables instead? Because I 580 00:24:38,840 --> 00:24:41,760 Speaker 3: don't like vegetable? And the answer is absolutely know. You 581 00:24:41,760 --> 00:24:43,960 Speaker 3: guys should know, Sissy and I. By now you have 582 00:24:44,040 --> 00:24:46,000 Speaker 3: to eative veggies. I don't care if you don't like 583 00:24:46,040 --> 00:24:48,280 Speaker 3: a very important suck it up where all it does. 584 00:24:48,480 --> 00:24:50,159 Speaker 3: Sometimes we have to do things that we don't like. 585 00:24:50,240 --> 00:24:52,760 Speaker 3: But fruit is wonderful. Is it is naturally sweet. The 586 00:24:52,800 --> 00:24:54,879 Speaker 3: sugar in there is not a concern. I think some 587 00:24:54,920 --> 00:24:57,359 Speaker 3: people might be concerned because we've heard a lot of 588 00:24:57,400 --> 00:24:59,879 Speaker 3: sort of fearmongering in the media about high fructose cornst 589 00:25:00,400 --> 00:25:02,639 Speaker 3: so the hyproctose corn syrup that has added into a 590 00:25:02,720 --> 00:25:05,359 Speaker 3: lot of American based process foods. We know that it 591 00:25:05,400 --> 00:25:07,359 Speaker 3: is not good for us. It's an added process sugar. 592 00:25:07,359 --> 00:25:10,000 Speaker 3: It's not great. It is different to the natural fructost 593 00:25:10,080 --> 00:25:12,159 Speaker 3: in fruit as well, so no need to be concerned 594 00:25:12,200 --> 00:25:14,520 Speaker 3: about the natural sugars in fruit. We just don't want 595 00:25:14,560 --> 00:25:17,000 Speaker 3: to consume too much of it, particularly if the goal 596 00:25:17,080 --> 00:25:17,600 Speaker 3: is batloss. 597 00:25:17,800 --> 00:25:20,679 Speaker 1: And I think something I also see lean particularly with 598 00:25:20,800 --> 00:25:24,360 Speaker 1: my clients who are very focused on body fat levels 599 00:25:24,400 --> 00:25:26,800 Speaker 1: and perhaps they're training a lot, they really want to 600 00:25:26,840 --> 00:25:30,640 Speaker 1: lean up. Perhaps they've been on keto or paleo programs 601 00:25:30,680 --> 00:25:34,239 Speaker 1: in the past so they're very carbohydrate conscious, is that 602 00:25:34,280 --> 00:25:35,800 Speaker 1: there will be having hardly any fruit. 603 00:25:35,800 --> 00:25:38,480 Speaker 2: They actually may only be having berries per day. Now. 604 00:25:38,800 --> 00:25:40,320 Speaker 2: The other important thing to know. 605 00:25:40,240 --> 00:25:41,879 Speaker 1: About fruit is that it's a really rich source of 606 00:25:41,880 --> 00:25:45,680 Speaker 1: soluble fiber, particularly stone fruits and apples and pears coming 607 00:25:45,680 --> 00:25:49,240 Speaker 1: into the winter months. Now that is really important not 608 00:25:49,320 --> 00:25:52,119 Speaker 1: only for health, but for our digestive health. And so 609 00:25:52,160 --> 00:25:54,920 Speaker 1: sometimes I find my clients who are having minimal carbohydrate 610 00:25:54,960 --> 00:25:57,080 Speaker 1: and limiting fruit. They're not going to the bathroom very regularly, 611 00:25:57,119 --> 00:26:01,120 Speaker 1: they're feeling a bit constipated, bloated. We reintroduce a little 612 00:26:01,160 --> 00:26:03,720 Speaker 1: bit of really good quality dietary fiber found in those 613 00:26:03,760 --> 00:26:06,639 Speaker 1: stone and temperate fruits, their stomach go, you know, all 614 00:26:06,680 --> 00:26:08,880 Speaker 1: of a sudden resets and they're going to the bathroom regularly. 615 00:26:09,080 --> 00:26:12,320 Speaker 1: So don't underestimate the importance of natural fibers occurring in 616 00:26:12,560 --> 00:26:15,480 Speaker 1: foods like fruit to really help. 617 00:26:15,320 --> 00:26:16,320 Speaker 2: Your digestive system. 618 00:26:16,359 --> 00:26:18,000 Speaker 1: And sometimes you just need an extra apple a day 619 00:26:18,000 --> 00:26:20,840 Speaker 1: with the skin on it, or some peaches with your 620 00:26:20,880 --> 00:26:22,600 Speaker 1: morning cereal, and all of a sudden, your tummy is 621 00:26:22,600 --> 00:26:25,119 Speaker 1: a lot happier. So certainly I see that sort of 622 00:26:25,280 --> 00:26:28,480 Speaker 1: people very very scared of fruit when you know, really 623 00:26:28,560 --> 00:26:30,800 Speaker 1: the only fruits I think people sometimes over consume, I 624 00:26:30,800 --> 00:26:33,159 Speaker 1: think is like grapes as well, where they're having massive, 625 00:26:33,160 --> 00:26:36,080 Speaker 1: massive bunches. So a piece or two of fruit absolutely 626 00:26:36,080 --> 00:26:38,720 Speaker 1: no cause for concern in the overall scheme of carbohydrate, 627 00:26:39,000 --> 00:26:41,480 Speaker 1: and if anything, it will be great for your digestive health. 628 00:26:41,480 --> 00:26:43,439 Speaker 1: Then you'll notice that really really quickly if you're not 629 00:26:43,440 --> 00:26:45,199 Speaker 1: going to the bathroom as regularly as you'd like. 630 00:26:45,320 --> 00:26:47,640 Speaker 3: Are my two foods for if well we're talking about 631 00:26:47,640 --> 00:26:50,440 Speaker 3: our poop sous to help my clients go more regularly, 632 00:26:50,440 --> 00:26:53,000 Speaker 3: are passion fruits in Kiwi fruits because they're really high 633 00:26:53,040 --> 00:26:55,280 Speaker 3: and that's all like so so high in fiber que 634 00:26:55,320 --> 00:26:57,880 Speaker 3: fruits wonderful And also what's the other one and normally 635 00:26:57,960 --> 00:27:00,840 Speaker 3: use plums as well as pears that they're probably my 636 00:27:00,880 --> 00:27:02,960 Speaker 3: top four passion fruit que with fruit, plums and pears. 637 00:27:03,000 --> 00:27:05,240 Speaker 3: Get onto those ones, guys, if you find the struggling 638 00:27:05,280 --> 00:27:06,200 Speaker 3: in the bathroom department. 639 00:27:06,240 --> 00:27:08,720 Speaker 2: Yeah, and those amazing plums. What are those special plums. 640 00:27:08,760 --> 00:27:10,199 Speaker 1: I know they're about to go out of season, but 641 00:27:10,200 --> 00:27:13,560 Speaker 1: the highest antioxide Queen Garnet plum Quan Guarnet plums, so 642 00:27:13,720 --> 00:27:16,199 Speaker 1: healthy for us and great for digestive health. So if 643 00:27:16,240 --> 00:27:18,240 Speaker 1: you see those, grab a few before they go out 644 00:27:18,240 --> 00:27:19,960 Speaker 1: of season. I think we saw them in Harris Farm recently. 645 00:27:20,000 --> 00:27:22,200 Speaker 1: Didn't wet up in Brisbane definitely. Yeah, they're about to 646 00:27:22,200 --> 00:27:23,560 Speaker 1: go out of season. Yeah, I think they sort of 647 00:27:23,600 --> 00:27:26,840 Speaker 1: start around February. But you can Queen Garnet, you can 648 00:27:26,880 --> 00:27:29,440 Speaker 1: actually get them. Full disclosure, guys. I was the Queen 649 00:27:29,440 --> 00:27:31,720 Speaker 1: Gunnet ambassador last year, so I'm no longer working with 650 00:27:31,760 --> 00:27:32,520 Speaker 1: the company, but I was. 651 00:27:32,520 --> 00:27:35,520 Speaker 3: The ambassador last year. And they take when the fresh 652 00:27:35,520 --> 00:27:37,840 Speaker 3: fruit is out of season. They actually take the fruit, 653 00:27:38,160 --> 00:27:40,159 Speaker 3: they freeze dry the powder so it's available as a 654 00:27:40,160 --> 00:27:42,119 Speaker 3: freeze dried powder that you could add to your smoothies, 655 00:27:42,200 --> 00:27:44,399 Speaker 3: into your cereal. And they also do a Queen Gunnet 656 00:27:44,400 --> 00:27:46,480 Speaker 3: nectar as well. You can use the nectar. David and 657 00:27:46,560 --> 00:27:48,280 Speaker 3: I often will add a little bit of cheeky gin 658 00:27:48,359 --> 00:27:50,600 Speaker 3: on a Friday night and make like a Queen gun At. 659 00:27:51,560 --> 00:27:53,919 Speaker 3: It's lovely actually, a little bit of a little bit 660 00:27:53,960 --> 00:27:55,520 Speaker 3: of tonic, a little bit of rosemy, a little bit 661 00:27:55,520 --> 00:27:57,560 Speaker 3: of Queen Guardet nectar and my favorite gin. 662 00:27:58,400 --> 00:28:00,600 Speaker 2: Yeah, that sounds fantastic. We are a recording on a 663 00:28:00,640 --> 00:28:02,760 Speaker 2: Friday night, actually, so that's sounding very appeal. 664 00:28:02,840 --> 00:28:04,119 Speaker 3: What do you think David's got lined up for me 665 00:28:04,119 --> 00:28:05,320 Speaker 3: when we jump off the podcast. 666 00:28:06,880 --> 00:28:09,320 Speaker 1: Yeah, if you see the Queen Ginnance, enjoy all rightly. 667 00:28:09,400 --> 00:28:10,639 Speaker 1: And well we need to wrap this up there and 668 00:28:10,640 --> 00:28:12,239 Speaker 1: get on too ginn o clock. So that brings us 669 00:28:12,240 --> 00:28:14,000 Speaker 1: to the end of the Nutrition Couch for another week. 670 00:28:14,040 --> 00:28:16,320 Speaker 2: If you haven't done so already, please subscribe. 671 00:28:16,440 --> 00:28:17,960 Speaker 1: We love when you leave us a reviewer, and we 672 00:28:18,000 --> 00:28:20,399 Speaker 1: love it even more when you post pictures of you 673 00:28:20,560 --> 00:28:23,159 Speaker 1: listening to us, hopefully on a Sunday, but of course 674 00:28:23,280 --> 00:28:25,480 Speaker 1: also a Wednesday morning for our product reviews. 675 00:28:25,720 --> 00:28:27,000 Speaker 2: We have our social sites running. 676 00:28:27,040 --> 00:28:28,600 Speaker 1: We also love to hear from you for all of 677 00:28:28,640 --> 00:28:32,200 Speaker 1: your feedback questions at the Nutrition Couch podcast and We 678 00:28:32,280 --> 00:28:33,760 Speaker 1: will see you on Wednesday. 679 00:28:33,920 --> 00:28:47,680 Speaker 3: Thanks for listening, Catch you guys next week.