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Speaker 1: Do you routinely start the day feeling pretty good, yet

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Speaker 1: come two or three o'clock you are so exhausted you

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Speaker 1: can hardly keep your eyes open without reaching for some coffee,

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Speaker 1: diet coke, or chocolate. It's not uncommon for busy women

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Speaker 1: to experience this kind of fatigue each day, and on

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Speaker 1: today's episode of The Nutrition Couch, we discuss the daily

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Speaker 1: routines that can help you keep on top of your energy.

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Speaker 2: Hi.

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Speaker 1: I'm Susie Burrow and I'm Leon Wood, and each week

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Speaker 1: we bring you The Nutrition Couch, the bi weekly podcast

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Speaker 1: that keeps you up to date on everything you need

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Speaker 1: to know in the world of nutrition, as well as

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Speaker 1: the daily routines to help optimize energy. Today we chat

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Speaker 1: the use of o's and peak by celebrities for weight

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Speaker 1: loss and what we can take from this, and our

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Speaker 1: listener question is all about iron and specifically how to

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Speaker 1: get babies, toddlers and children to get the amounts that

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Speaker 1: they need so leanne. It's been a busy news cycle

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Speaker 1: in the world of nutrition, and there's been certainly plenty

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Speaker 1: of headlines we've been sending each other as worthwhile topics

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Speaker 1: to cover on the Poddy and one that really stood

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Speaker 1: out for me just observing clients' food diaries the past

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Speaker 1: few weeks was the significant number of clients I see

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Speaker 1: who are doing really well with their food in the

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Speaker 1: start of the day and then it gets to two, three,

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Speaker 1: four o'clock and it all falls down because one, they're

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Speaker 1: often tired and perhaps the caffeine or even the fuel

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Speaker 1: from lunch is worn off. And also just their pattern

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Speaker 1: of eating is such that it tends to lend itself

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Speaker 1: to low blood glucose levels when we were tired vulnerable,

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Speaker 1: and ends up completely derailing our diet because we go

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Speaker 1: into that spiral overeating and reaching for stimulants at different

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Speaker 1: times of day. So I thought, given that most of

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Speaker 1: our listeners are women, and in particular women who have

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Speaker 1: very busy schedules and lifestyles, it would be worth a

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Speaker 1: bit of a chat on some food strategies to help

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Speaker 1: really keep in control of your energy. Because one thing

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Speaker 1: I do notice talking to clients is that they're often

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Speaker 1: okay with almost being a victim to it. So it

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Speaker 1: gets to the late afternoon, they're like, oh, I was

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Speaker 1: so tired. I just couldn't control myself any longer. I

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Speaker 1: just needed a hit to get me through, or you know,

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Speaker 1: I had a massive afternoon and I just need something

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Speaker 1: to get me over that hurdle. So there's sort of

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Speaker 1: someone's a lack of ownership over it as well. Whereas

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Speaker 1: it's really important to know that when it comes to

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Speaker 1: blood glue cooase control a lot of how we eat

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Speaker 1: in program the day can play a really powerful role

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Speaker 1: in keeping on top of that. And if you are

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Speaker 1: regularly getting cravings or low energy levels after lunch or

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Speaker 1: late in the afternoon, it absolutely suggests that something that

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Speaker 1: isn't quite right with your early nutrition. So a few

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Speaker 1: of the habits that I routinely see is people tend

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Speaker 1: to have their caffeine intake and their coffee timed in

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Speaker 1: the morning, so whether they have the coffee first thing

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Speaker 1: and then a second coffee sot of mid morning, or

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Speaker 1: they have a later breakfast that ties them through to lunch.

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Speaker 1: One of the biggest issues is that if you then

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Speaker 1: leave your lunch going too late in the day and

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Speaker 1: you've been up since five six o'clock seven am, and

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Speaker 1: you haven't eaten your second meal by say twelve, naturally,

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Speaker 1: what will happen then is you'll get a big hit

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Speaker 1: of energy and then a drop late afternoon, and you'll

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Speaker 1: really leave yourself prone to that energy lull in the

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Speaker 1: second half of the day. So one of the first

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Speaker 1: things in that I will always suggest my clients do

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Speaker 1: is is shift that meal, that lunch meal forward, even

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Speaker 1: if it's at eleven o'clock, because then I find they're

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Speaker 1: well fueled until two or three, and by the time

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Speaker 1: then they have the afternoon top up, they're less likely

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Speaker 1: to get that sugar low in the afternoon. So that

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Speaker 1: would be my first set piece of advice. You've got

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Speaker 1: to schedule and have your lunch early because otherwise you'll

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Speaker 1: be chasing your energy all afternoon. The other common mistake

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Speaker 1: I see people make is that they will also have caffeine,

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Speaker 1: so some sort of energy hit off the back of lunch.

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Speaker 1: So they'll grab a coffee or a green tea or

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Speaker 1: a diet soft drink or have that with their lunch.

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Speaker 1: And then what happens is because that hit of caffeine

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Speaker 1: will last sixty to ninety minutes by the time then

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Speaker 1: it gets to two, three, four o'clock, again, you get

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Speaker 1: that real decline or decrease in blood glucose levels, and

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Speaker 1: with that terrible cravings and if your brain has associated

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Speaker 1: that reduct energy with grabbing a chocolate or something sweet,

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Speaker 1: that will be your natural instinct. So what my suggestion

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Speaker 1: is that people then wait and use that caffeine if

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Speaker 1: it's not going to affect their sleep that night, use

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Speaker 1: the caffeine at say three four o'clock to hold them through,

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Speaker 1: or at least wait even for a cup of tea

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Speaker 1: or a lower dose of caffeine at that time rather

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Speaker 1: than having it straight off the back of lunch. And

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Speaker 1: then my third tip before I hand over to you

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Speaker 1: is that you have to make sure your afternoon snack

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Speaker 1: at three or four o'clock again, five's too late has

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Speaker 1: got a serious amount of food bulk to it. So

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Speaker 1: I've said before all my clients love cheese and crackers,

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Speaker 1: they love the bars, and then that is all they have.

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Speaker 1: But you need the salad, the veggies and berries to

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Speaker 1: bulk it up to regulate your glucose, because if your

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Speaker 1: energy's low at three four o'clock and you grab a

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Speaker 1: quick hit again, it will only last an hour and

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Speaker 1: then then you'll be binging and going for the rice,

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Speaker 1: crackers and hommers at five six o'clock. So they're my

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Speaker 1: sort of three tips and earlier lunch time, your afternoon

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Speaker 1: caffeine well, and make sure your afternoon snack has the

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Speaker 1: bulk to carry you right through your six or seven

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Speaker 1: o'clock at night, rather than letting the glucose and energy

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Speaker 1: go low. And then you're you're looking for those quick hits,

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Speaker 1: which inevitably are refined carbohydrates and processed food.

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Speaker 2: Definitely. And on the note about coffee, I think it's

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Speaker 2: important to note that caffeine has a six hour half life.

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Speaker 2: So say you had a cup of coffee at midday,

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Speaker 2: four to six hours later, is what the research tells

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Speaker 2: is half of the amount of caffeine is actually stealing

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Speaker 2: your system. So this is probably only something to note

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Speaker 2: for people that are called caffeine sensitive. So if you've

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Speaker 2: got to have a cup of coffee at you know,

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Speaker 2: say four pm, potentially by eight, nine, ten pm at night,

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Speaker 2: there's still half that amount of caffeine in your system.

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Speaker 2: So if you're someone who's quite sensitive, it will actually

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Speaker 2: impact the quality of your sleep as well. But if

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Speaker 2: you're someone like my happy David, who could have a

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Speaker 2: coffee like two minutes before he goes to bed and

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Speaker 2: it will not impact him at all, it's probably not

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Speaker 2: really something that you need to worry about. But like

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Speaker 2: Susie said, we tend to get that big buzz and

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Speaker 2: lift up from our coffee, you know, a cup of coffee.

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Speaker 2: About an hour or two later then we kind of

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Speaker 2: hit that de client again as well. So the timing

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Speaker 2: of your coffee is very important. Also how many you

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Speaker 2: have throughout the day. Now, one of my top tips

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Speaker 2: Susi is to fuel properly after your morning workout, and

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Speaker 2: if you're working out in the afternoon or at night

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Speaker 2: time it obviously doesn't apply. But if you're someone that

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Speaker 2: does a I don't know, five six seven am workout

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Speaker 2: any not fueling properly, of course you're going to have

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Speaker 2: a massive energy dip in the afternoon and really need

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Speaker 2: that big sugar or caffeine hit to pick you back

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Speaker 2: up again. So make sure you're having a substantial breakfast

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Speaker 2: or if you're not hungry after your workout, have a

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Speaker 2: proper post workout fuel so have a musli bar and

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Speaker 2: a yogurt, have a piece of food down, a cup

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Speaker 2: of milk or something like that, and then an hour

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Speaker 2: or two later, when hunger does hit, have a well balanced,

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Speaker 2: nourishing type of breakfast, So fuel properly after your morning

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Speaker 2: workout and don't fast the amount of clients Susie I

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Speaker 2: say that, say oh I have that, Say you know

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Speaker 2: my energy level is a dropping down, or you know,

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Speaker 2: I just need more energy, particularly in the afternoon. If

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Speaker 2: they're fasting in the morning, that can often impact energy

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Speaker 2: levels quite a lot. So eating regularly it tends to

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Speaker 2: give you regular energy levels. If you're someone that's been

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Speaker 2: doing intimate and fasting for a while, or for whatever reason,

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Speaker 2: you're just you're not hungry at breakfast or you're super busy,

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Speaker 2: but you notice that your energy takes a massive dip

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Speaker 2: in the afternoon, try something different in the morning and

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Speaker 2: actually try eating even if it's something small, if you're

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Speaker 2: not overly hungry for it, a really good, well balanced

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Speaker 2: lunch earlier like Sussie said, and then having a nice

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Speaker 2: well balanced afternoon tea snack as well. The timing of

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Speaker 2: your meals can really make a difference to your energy

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Speaker 2: levels as well, and probably my last tip is to

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Speaker 2: make sure your meals are balanced, so not just having

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Speaker 2: say a couple super noodles for example, if you feel

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Speaker 2: like some I don't know, two minute noodles for lunch

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Speaker 2: if that's your jam, balance it with some protein, balance

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Speaker 2: it with some veggies. Don't just eat carbohydrates, or don't

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Speaker 2: just have a salad with protein and leave out the

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Speaker 2: carbohydrates or leave off the healthy vats. It's really important

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Speaker 2: to try. I mean, we're not aiming for perfection. Of course,

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Speaker 2: we can just have randomly a croissant for breakfast if

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Speaker 2: that's what we want on a random day, but we're

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Speaker 2: not going to do that every day of the week.

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Speaker 2: It's really important that the majority of your meals well

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Speaker 2: a balance with a serve of carbs, a serf of fiber,

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Speaker 2: a server of protein, and a serve of healthy fats

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Speaker 2: as well. So they're probably my top three tips are

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Speaker 2: not fasting if you find the energy levels that impacted

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Speaker 2: it to kind of mid afternoon, balancing your meals properly,

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Speaker 2: and fueling properly post morning workouts really really important.

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Speaker 1: And I think just to finish, I can't emphasize enough

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Speaker 1: how stepping up and taking an active step to take

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Speaker 1: control is one of the key things. So I find

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Speaker 1: that people are overwhelmed, so they're very quick to say, oh,

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Speaker 1: that was the only thing there. I was really tired

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Speaker 1: or you know, no one's going to come and do

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Speaker 1: it for you. Ultimately, if you want to have control

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Speaker 1: of your energy, you have to have control over your

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Speaker 1: food and that is a proactive decision to plan it

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Speaker 1: and take it with you each day. It won't just

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Speaker 1: miraculously happen norm will it change. So give it a go,

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Speaker 1: because even something little Lyanne, like if you have your

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Speaker 1: afternoon tea and you just cut a cucumber or a

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Speaker 1: red capsicum, just some bulky, high water content fresh food

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Speaker 1: and have it with your afternoon snack, you feel so

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Speaker 1: much better because you're getting your fiber, you're getting your fluid.

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Speaker 1: Keep in mind, a lot of us are dehydrated and

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Speaker 1: we're not getting that volume of fresh food each day,

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Speaker 1: and just by doing that, you'll be shocked how much

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Speaker 1: better you feel with controlled glucose levels. So really consider,

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Speaker 1: are you taking every step you can to proactively take

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Speaker 1: control of your energy? And if the arts is no

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Speaker 1: the only person to look for you, because there's not

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Speaker 1: going to ever be an overly healthy vending machine or

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Speaker 1: you know, option at the quickie mart down from where

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Speaker 1: you're working, You've got to proactively take control of the

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Speaker 1: food environment. And it's quite easy to do once you

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Speaker 1: get into that mindset and make the decision of where

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Speaker 1: things aren't going quite right?

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Speaker 2: Absolutely all right, Well I might.

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Speaker 1: Do the second segment as well. Normally we would swap,

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Speaker 1: but this was kinite a more my thing I want

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Speaker 1: to talk about today. So if anyone follows mainstream media

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Speaker 1: for better or for worse, you might have noticed a

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Speaker 1: couple of weeks ago that a well known influencer, Roxy Jasenko,

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Speaker 1: who has well known for PR, had a media headline

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Speaker 1: and a number of publications that she had overdosed on pick.

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Speaker 1: And I have worked with the Roxy in the past.

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Speaker 1: She's a juggernaut of human but I was pretty shock

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Speaker 1: leanne to even hear that she would try taking ocen

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Speaker 1: pack because, as we've talked about before, ozen Peak is

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Speaker 1: not technically a weight loss drug, and it works very

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Speaker 1: differently I think, And this is one of the big

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Speaker 1: concerns with people you know talking about it or even

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Speaker 1: trialing it for weight loss, is that unlike some of

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Speaker 1: the weight loss drugs Sexender and Contrary for example, which

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Speaker 1: solely work on appetite regulation and are really can be

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Speaker 1: well utilized with those who are overeaters, ocein Peak was

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Speaker 1: a diabetes medication, and that means that it actually works

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Speaker 1: in the pancreas to help increase insulin production. Now, insulin

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Speaker 1: is a very powerful hormone, and indeed, if you've got

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Speaker 1: insulin regulation issues, if it's not working well, osen peak

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Speaker 1: can make a profound change on your body's ability to

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Speaker 1: burn body fat and can really give you the weight

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Speaker 1: loss that you never had because you were in full

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Speaker 1: storage motor or insulin was constantly high. But for those

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Speaker 1: who don't have high insulin, I would argue it's actually

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Speaker 1: can be quite dangerous, which is what Roxy has described.

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Speaker 1: So she's obviously heard the rumors that you know, you

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Speaker 1: can take it for weight loss, and when she's got

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Speaker 1: the prescription, she's taken one milligram dose, which is really

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Speaker 1: really highly and most of my clients who are taking

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Speaker 1: it would be on point two five or half a milligram,

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Speaker 1: and I really try and continue that relatively low dose

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Speaker 1: and then work actively with diet and exercise to maximize

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Speaker 1: the impact of insulin and basically improve their ability to

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Speaker 1: burn body fat and metabolize fat. So to take one milligram,

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Speaker 1: and as she described, she had severe reaction to it

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Speaker 1: severe hypo fate breathless sweats, because that's exactly what would

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Speaker 1: happen if your body is forced to oversecrete insulin and

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Speaker 1: you don't have an insulin regulation issue. It can make

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Speaker 1: you very, very sick. So what I wanted just to

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Speaker 1: talk about was when I know a lot of people

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Speaker 1: are interested in this drug, and indeed when it's described

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Speaker 1: in mainstream media, I don't think it's ever really been

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Speaker 1: described well in how it works. And it basically works

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Speaker 1: on the pancreas to make more insulin and as such

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Speaker 1: can be quite dangerous if you don't have insulin reg issues.

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Speaker 1: So I thought was just an interesting case study to

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Speaker 1: show that in the hands of the wrong person, it

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Speaker 1: can actually be serious and quite dangerous. And yeah, just

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Speaker 1: to reiterate that ozen Peak is not a weight loss drug.

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Speaker 1: It's a drug that helps people with blood glucose regulation.

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Speaker 1: A secondary benefit is that helps to regulate appetite. And

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Speaker 1: really the only people that it would be indicated for,

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Speaker 1: and I've just recorded a video and this are people

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Speaker 1: who have more than twenty kilos to lose, people who

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Speaker 1: have a waste measurement over one hundred centimeters, people who

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Speaker 1: have a family history of type two or gestational diabetes,

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Speaker 1: or diagnose PCOS or insulin resistance, people who can't stop

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Speaker 1: thinking about food so have that real obsession which makes

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Speaker 1: diet compliance very very difficult. And people who have really

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Speaker 1: tried hard to lose weight every other way and the

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Speaker 1: kilos won't budge. So they're kind of five reasons that

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Speaker 1: you may discuss it with your doctor. Leanne and I

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Speaker 1: want to be very clear, we're not medical doctors, but

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Speaker 1: we do work in weight loss, so we do have

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Speaker 1: people who are using these medications. But yeah, straight away,

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Speaker 1: if it's only ten kilos, if there's no family his

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Speaker 1: of diabetes, if your waist is below ninety, I certainly

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Speaker 1: wouldn't think that it would be a drug that would

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Speaker 1: even be considered for you. I think that's the reason

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Speaker 1: that a lot of people online I see it just

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Speaker 1: doesn't work for because it's not the right drug for them,

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Speaker 1: and they probably aren't using it in the right way,

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Speaker 1: certainly not in conjunction with diet and exercise, and in

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Speaker 1: some cases just certainly not needed.

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Speaker 2: And like you said, it's really looking at people who

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Speaker 2: need to lose more than twenty kilos, and in Roxy's case,

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Speaker 2: it's you know, it's five killos or less if any.

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Speaker 2: And I think the really important thing to highlight in

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Speaker 2: this article Susie was that she actually went to her

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Speaker 2: GP for a script and he said no, like he's like, roxy,

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Speaker 2: it's not for you, it's not needed. So what she

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Speaker 2: did is she essentially, she said in this article that

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Speaker 2: she kind of doctor shopped around, pharmacy shopped around, found

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Speaker 2: someone on like uber eats or something, not uber eats,

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Speaker 2: but uber or something who drove it over to her.

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Speaker 2: She paid two five hundred dollars, it says in this

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Speaker 2: article for some guy to drive the script over to her.

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Speaker 2: And then instead of just taking one dose at a time,

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Speaker 2: she wanted that quick fix really quickly, she describes in

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Speaker 2: the article, So she decided to take four doses at once,

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Speaker 2: and that's what really gave her a severe, you know,

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Speaker 2: hypo episode where she was having uncontrollable vomiting, non stop shaking,

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Speaker 2: and actually admitted her to a drug overdose clinic for

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Speaker 2: a couple of days just to monitor for her because

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Speaker 2: they said that they were fearful that her organs might

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Speaker 2: start shutting down because she was having severe episodes of

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Speaker 2: hypoglycemia because she took such a high dose of this drug. So,

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Speaker 2: like you said, it's not something that is you know, safe.

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Speaker 2: I think we see it online with a lot of tiktoks,

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Speaker 2: a lot of influences, a lot of you know, the

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Speaker 2: rich and famous insny just taking it to kind of

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Speaker 2: lose a couple of kilos. But it's really it can

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Speaker 2: have some quite nasty side effects. So it's really important

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Speaker 2: that we, you know, I guess chat through this today

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Speaker 2: because no one's immune to it, are they. Everybody's sort

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Speaker 2: of getting really caught up and the buzz of ozen

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Speaker 2: peak at the moment, and it's just I'm hearing it

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Speaker 2: absolutely everywhere.

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Speaker 1: Well, Roxy's really slim, like she's already really slim, So

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Speaker 1: that just shows how dangerous it can be. But I

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Speaker 1: think it also lends itself to the discussion that ozen

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Speaker 1: peak only really works in conjunction with diet and exercise.

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Speaker 1: So I could name you ten people who have tried

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Speaker 1: it and who have not had their diets managed by

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Speaker 1: a dietitian and not increase exercise, because it's only one

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Speaker 1: part of the equation. So if you only have that

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Speaker 1: working and then don't increase your activity and don't really

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Speaker 1: change your diet in alignment with the reduction in activity,

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Speaker 1: it won't work. And it's not quick weight loss anyway,

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Speaker 1: Leanne Like, you know, if my clients are over one

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Speaker 1: hundred kilos, so they've got twenty thirty kilos to lose,

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Speaker 1: still they only get maybe two three kilos a month.

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Speaker 1: But the issue has been that it's been slower than

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Speaker 1: that because their insulance so high it's blocking weight loss.

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Speaker 1: So finally, when they you know, have been pushing and

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Speaker 1: pushing and the weight's not coming down and they're getting

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Speaker 1: two three a month, that's really quick for them. But

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Speaker 1: it's not like five kilos a week. It's because it's

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Speaker 1: still working on the basic energy regulation cycle of eating,

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Speaker 1: burning it off, secreting insulin, and you know, it's faster

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Speaker 1: than say half a kilo a week, but it's not

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Speaker 1: massive amounts either. It's really dependent on people changing all

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Speaker 1: of those lifestyle variables. And what you tend to notice

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Speaker 1: is that sort of the weight goes in a little

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Speaker 1: sort of pattern, so they'll sort of lose a little

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Speaker 1: bit and then the body's got to churn up fat

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Speaker 1: that's been there a long time and metabolize it and

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Speaker 1: get it into the fat loss cycle and then they'll

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Speaker 1: suddenly lose two because that's the changing of metabolic variables

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Speaker 1: that are needing that medication to bring the insulin levels down.

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Speaker 1: So it's a very intricate interaction, and as I said,

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Speaker 1: it's still you know, clients who need to lose twenty

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Speaker 1: kilos it will take them six months. But underlying that

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Speaker 1: they're improving their insturment are going to prevent diabetes. So

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Speaker 1: it requires the management with a good GP or ENDO

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Speaker 1: and absolutely a dietician to get the best results, because

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Speaker 1: otherwise you'll go off it if you haven't changed those

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Speaker 1: underlying behaviors and food habits and exercise habits, it will

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Speaker 1: all go back on and it's not good to be

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Speaker 1: overstimulating an organ. We don't know the long term effects.

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Speaker 1: We know it's associated with some thyroid issues in some

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Speaker 1: people who are predisposed. It's a very serious medication and

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Speaker 1: it's expensive and you really want to be using it

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Speaker 1: the right way and make sure it's right for you

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Speaker 1: before you even try it. Because I would certainly not

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Speaker 1: call it a weight loss medication. It is a medication

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Speaker 1: that helps people with Inchlin regulation issues.

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Speaker 2: Great summer all right, So is it? Moving on to

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Speaker 2: our last segment is our listener question, and somebody has

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Speaker 2: written in the body to ask, how do I ensure

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Speaker 2: that my baby is getting enough iron? So great question.

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Speaker 2: Iron is super important for bubbs, kids and also adults

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Speaker 2: as well. We know we've had lots of discussions around

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Speaker 2: iron and females SUSI. We know lots and lots of

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Speaker 2: females are iron deficient and they really shouldn't be. Like

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Speaker 2: I always say, it's don't just accept that, oh you've

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Speaker 2: got low iron. Really push for a reason why. But

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Speaker 2: that's the whole other thing. Iron for babies and toddlers. Really,

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Speaker 2: where you're going to get your best sources of iron

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Speaker 2: are from animal products. So iron is not all equal.

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Speaker 2: Put it that way. Now, if you're vegetarian or vegan,

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Speaker 2: or you choose not to eat or not to feed

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Speaker 2: your kids animal products, that is absolutely okay. But you

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Speaker 2: need to understand that the quality and the absorption of

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Speaker 2: animal sources of iron versus non animal sources, so what

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Speaker 2: we call non heme type iron is not equal. So

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Speaker 2: the plant based sources of iron are not absorbed and

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Speaker 2: utilized as easily as animal based sources of iron. So

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Speaker 2: to actually get more in So the best sauces, like

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Speaker 2: we said, are you know, dark red meats, animal products,

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Speaker 2: so we're talking about you know, beef, we're talking about pork,

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Speaker 2: even chicken. Chicken liver is very high on iron as well.

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Speaker 2: And then some plant based sauces. You're looking at your

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Speaker 2: types of beans and legumes, things like unhold tahini quite

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Speaker 2: high in calcium and also some iron. You can use

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Speaker 2: things like pumpkin seed butter. Obviously, depending on the age

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Speaker 2: of your bub toddlers and kids could have actual pumpkin seeds,

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Speaker 2: but when they're smaller obviously and they need everything ground

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Speaker 2: down very smooth so it's not a choking hazard. Things

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Speaker 2: like cashing up butter can be quite high in iron

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Speaker 2: as well. At amamae beans, if you smash them up

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Speaker 2: and mix them with some avocado and kind of spread

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Speaker 2: that on toast, that can be a really nice high

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Speaker 2: iron meal. I thrink a couple of hemp seeds on top.

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Speaker 2: Hemp seeds really good iron sauces as well. Tofu can

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Speaker 2: be a really good source of iron as well. Gabanzo

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Speaker 2: beans that sort of thing. Just make sure you're really

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Speaker 2: sort of smushing the beans and the legumes down. If

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Speaker 2: your bubbs are quite small, depending on their age, just

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Speaker 2: making sure you're following those kind of guidelines for safe

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Speaker 2: swallowing as well. So there are all some really good

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Speaker 2: sources of iron, and unlike adults, babies aren't going to

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Speaker 2: be we hope, drinking tea and coffee, so they shouldn't

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Speaker 2: need to watch that. But if you are an adult

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Speaker 2: with low iron, just make sure you're keeping your high

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Speaker 2: iron foods about an hour apart from things like tea

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Speaker 2: and coffee because the tannins and tea and coffee can

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Speaker 2: absorb the iron. Same deal with really high fiber meals

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Speaker 2: can inhibit some iron absorption as well. But the interesting

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Speaker 2: thing with all babies, toddlers, and adults are as well.

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Speaker 2: Vitamin CEA actually provides a really easy uptake of iron. So,

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Speaker 2: particularly if you're someone that's plant based or vegetarian, adding

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Speaker 2: a vitamin C sauce to that sort of meal with

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Speaker 2: beans or legumes or hemp seeds or whatever it might be.

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Speaker 2: So vitamin C meaning oranges, lemons, capsicerms, that sort of thing,

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Speaker 2: your orange yellow red type vegetables and fruit really high

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Speaker 2: in vitamin SEA. Pairing that with a plant based iron

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Speaker 2: sauce actually helps to dramatically increase the absorption of iron

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00:19:48,960 --> 00:19:50,760
Speaker 2: in the body. So if you're giving a meal where

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00:19:51,040 --> 00:19:52,639
Speaker 2: like I said, they smashed at a marmae and the

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00:19:52,680 --> 00:19:55,880
Speaker 2: avocado on a little bit of sourdough to say you're toddler,

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00:19:56,040 --> 00:19:58,199
Speaker 2: squeeze some lemon juice on top of that little sprinkle

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00:19:58,200 --> 00:20:00,280
Speaker 2: of hempseeds, and you're getting a meal that has really

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00:20:00,280 --> 00:20:02,359
Speaker 2: great source of iron in it. If you're not someone

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00:20:02,359 --> 00:20:03,919
Speaker 2: that wants to give them, say a little bit of

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00:20:03,920 --> 00:20:06,720
Speaker 2: slow cooked meat in a curry, if you're not vegetarian.

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Speaker 2: Over again, you can of course combine both like plant

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Speaker 2: based iron sauces and animal based iron sources as well.

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Speaker 2: We know that the plants have a course wonderful editions

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00:20:14,480 --> 00:20:16,560
Speaker 2: of fiber and other health benefits as well. So we're

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00:20:16,600 --> 00:20:19,240
Speaker 2: not saying just feed your kids red meat. We're saying

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Speaker 2: get a really great mix of it in. But if

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Speaker 2: you are someone that doesn't want to feed or your

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00:20:22,920 --> 00:20:25,600
Speaker 2: kids don't like red meat sources, there's plenty of other

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00:20:25,640 --> 00:20:27,520
Speaker 2: options to get that in as well, beans and leg

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00:20:27,520 --> 00:20:30,280
Speaker 2: games being our best being. Other things like nut and

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00:20:30,400 --> 00:20:33,439
Speaker 2: seed based butters as well tofu like we mentioned, and

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00:20:33,480 --> 00:20:35,880
Speaker 2: our seeds as well. Our hemp seeds particularly are quite

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Speaker 2: high on iron as well.

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Speaker 1: Beautiful all right ley, and thank you for that.

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Speaker 2: Well.

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Speaker 1: That brings us to the end of the Nutrition Couch

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00:20:41,640 --> 00:20:43,800
Speaker 1: for another Sunday. If you haven't done so already, please

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00:20:43,800 --> 00:20:45,760
Speaker 1: subscribe and keep telling your friends about us so we

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00:20:45,800 --> 00:20:48,200
Speaker 1: can continue to grow. And if you enjoy our product,

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00:20:48,320 --> 00:20:50,760
Speaker 1: our brand new Snack Guide, which has all the key

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00:20:50,800 --> 00:20:53,960
Speaker 1: snacks that we love no matter what your dietary requirement is,

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00:20:54,280 --> 00:20:57,320
Speaker 1: is available on our website, the Nutritioncouch dot com. And

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00:20:57,359 --> 00:20:59,960
Speaker 1: we will see you on Wednesday for our midweek Mote

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00:21:00,000 --> 00:21:01,040
Speaker 1: Innovational episodes.

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00:21:01,160 --> 00:21:02,920
Speaker 2: Have a good week, catch you guys next week.