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Speaker 1: Do you have ongoing issue with your tummy and digestion?

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Speaker 1: Do you know that you react badly to some foods

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Speaker 1: but just really don't know why. In today's midweek motivational

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Speaker 1: episode of The Nutrition Couch, Leanne shares a digestive health

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Speaker 1: case study which is an example of a common tummy

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Speaker 1: complaint we hear from clients regularly. Hi, I'm Susie Burrow

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Speaker 1: and Emily and what And each week we bring you

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Speaker 1: The Nutrition Couch, the bi weekly podcast that keeps you

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Speaker 1: up to date on everything you need to know in

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Speaker 1: the world of nutrition as well as gut health. Our

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Speaker 1: weekly product review is on a fab calorie controlled frozen

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Speaker 1: meal that we've founded audi and love, and we have

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Speaker 1: been very busy cooking up some warming winter breakfast that

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Speaker 1: you are also going to love. So for those of

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Speaker 1: you who weren't familiar, Leanne is actually our digestive health

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Speaker 1: specialist and for a number of years early in her

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Speaker 1: career she actually worked at a tertiary level at a

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Speaker 1: hospital in Brisbane, concentrating on digestive issues and complaints. So

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Speaker 1: we thought it was time to bring in some of

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Speaker 1: that expertise because we know we've got a lot of

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Speaker 1: people listening who have some irritable bow like symptoms.

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Speaker 2: Yep, definitely. So I worked as a senior gaestorontrology dietitian

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Speaker 2: at one of these smaller Brisbane based hospitals here. I

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Speaker 2: really really enjoyed my time there. So that's why my

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Speaker 2: primary focus is when I work with my ladies, it's

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Speaker 2: around fat loss. It's around that emotional and behaviors behind eating,

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Speaker 2: but also really around digestive health and hormones as well,

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Speaker 2: which I really really love. And what I do find

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Speaker 2: is that the predominant bulk of my clients with IBS

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Speaker 2: are either that one spectrum where they're more that diarrhea

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Speaker 2: or the other spectrum where they're more that kind of

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Speaker 2: constipating and that sluggish and that bloated. So today I

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Speaker 2: wanted to talk through a very quick case study with

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Speaker 2: a client of mine who was more of that constipation

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Speaker 2: predominant type IBF. So she was full sluggish, bloated, really like,

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Speaker 2: didn't go very regularly and had what we term that

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Speaker 2: incomplete evacuation. Right, So when you're going to the bathroom

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Speaker 2: to have a bower motion, you might have a small

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Speaker 2: bower motion, but you never completely feel like you've fully evacuated,

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Speaker 2: but try as hard as you could, you could never

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Speaker 2: really clear out or have a proper bout motion like

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Speaker 2: she would describe. So within a couple of weeks we

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Speaker 2: saw some really, really great benefits. But what I really

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Speaker 2: saw from her Susie. So she worked with a dietitian,

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Speaker 2: and this is where choosing a dietitian who specializes in

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Speaker 2: the field that you're after is really important. She just went,

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Speaker 2: you know, to her doctor, who said, you know, you

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Speaker 2: did a couple of blood tests, you've got ibs. You

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Speaker 2: know it's related to constipation. Go see a dietitian. She

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Speaker 2: went and saw the one attached to the GP clinic

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Speaker 2: that she was at. Didn't get very far because they

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Speaker 2: were like, look, just increase the fiber when your diet

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Speaker 2: and you'll be m a lot better. So when she

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Speaker 2: came through me, what she was doing was using a

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Speaker 2: lot of like high fiber type cereal and protein bar products.

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Speaker 2: So she's choosing these high fiber cereals that had upwards

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Speaker 2: of ten fifteen grams of fiber in there, and when

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Speaker 2: I look at them, it's not the type of fiber

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Speaker 2: that we really want to prioritize too. Much for constipation.

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Speaker 2: Like it's a lot of like added prebodic type fiber.

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Speaker 2: It's the big one being inulin. A lot of these

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Speaker 2: products and same with these protein in the snapbar. She's

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Speaker 2: chowing down on these as snacks and a lot of

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Speaker 2: them have twelve to fIF dean grams of probotic type

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Speaker 2: fiber in there. And what was happening is it was

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Speaker 2: actually making her gas and her bloating a lot worse

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Speaker 2: because she was quite sensitive to them, and I myself

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Speaker 2: are very sensitive to inuline as well. It's a lovely

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Speaker 2: probotic fiber. What it does is it helps to feed

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Speaker 2: the good bacteria in your gut. So from a gut

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Speaker 2: health perspective, probotics are wonderful. We love them. But in

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Speaker 2: sensitive people, a lot of people, myself included, can't tolerate inuline,

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Speaker 2: particularly at those really high levels. So what we did

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Speaker 2: is we took out a lot of the processed foods

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Speaker 2: that were high in fiber. We added in a lot

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Speaker 2: more of the whole grain type foods. Now, when you're

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Speaker 2: increasing fiber in the diet, for one, you have to

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Speaker 2: do it slowly, and two you have to do it

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Speaker 2: with a lot of water. If you do it too

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Speaker 2: quickly and you don't add the water or the hydration

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Speaker 2: component to match it, you can actually make things ten

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Speaker 2: times worse Susie, which is not fun for anybody. So

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Speaker 2: we went very slowly. We increased fibers slowly in the

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Speaker 2: diet over the the course of six to eight weeks.

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Speaker 2: We made sure that her hydration was on point as well.

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Speaker 2: And another really important strategy for constipation management is really

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Speaker 2: making sure that you're moving so it doesn't have to

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Speaker 2: be like an hour and a half session in the

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Speaker 2: gym every day. It can simply be ten to fifteen

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Speaker 2: minutes of walking. So what she'd do, she'd get up,

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Speaker 2: she'd have a cup of coffee, she'd go for about

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Speaker 2: a ten to fifteen minute wander down the road, around

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Speaker 2: the block, whatever it was, and then she'd come back

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Speaker 2: and we'd focus on a higher fiber breakfast option to

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Speaker 2: really get the boughs going, because the bowels really work

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Speaker 2: well with fluid, fiber and physical activity. The three f's

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Speaker 2: I used to call them, not that physical activity is

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Speaker 2: an f the P but the drill, the fluid, the

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Speaker 2: fiber and the physical activity is my sort of trio

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Speaker 2: for constipation management. So we gave her things for breakfast,

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Speaker 2: you know, like roll doats. We added in nuts and seeds,

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Speaker 2: We added in things like cheer puddings, even smoothies. We

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Speaker 2: could add in a lot of fruits and vegetables to

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Speaker 2: them as well, and then lunches and dinners were really

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Speaker 2: based on you know, whole grains. We really prioritize things

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Speaker 2: like legumes, but again being a sensitive tummy, we did

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Speaker 2: that very slowly. If you're not someone that is used

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Speaker 2: to eating a lot of beans and legumes and you

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Speaker 2: just dump whole lot into your diet quickly, I can

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Speaker 2: pretty much guarantee you that your gas is going to

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Speaker 2: be horrendous. So you need to do things very slowly.

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Speaker 2: When we're working with a lot of fiber, and really

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Speaker 2: what she noticed one of the first things was we

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Speaker 2: really focus on a lot of the soluble fibers of

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Speaker 2: that gentle bulking type fiber to really help to give

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Speaker 2: her a complete stool. So what we really did was

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Speaker 2: we change the consistency of the stool. Long term, we

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Speaker 2: got things a lot more regular and what I find

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Speaker 2: with a lot of the bloating and the gas complaints

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Speaker 2: with a lot of my clients Suzy, is that a

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Speaker 2: lot of that goes away if you can fix the constipation,

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Speaker 2: if you can get the boughs ticking over regularly, you

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Speaker 2: don't get as much of that build up or that blockage.

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Speaker 2: So a lot of the gas and the bloating goes

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Speaker 2: away with it because things are actually moving through properly.

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Speaker 2: So it's really just a focus on more whole foods

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Speaker 2: versus these like processed type high fiber foods. It was

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Speaker 2: really eating regularly as well. She tended to just have

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Speaker 2: a couple of coffees in the morning on this really

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Speaker 2: high fiber cereal kind of skip lunch or eat on

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Speaker 2: the run snack, snack, snack, and then have So what

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Speaker 2: we did is we got her eating regularly, but not

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Speaker 2: constantly snacky and grazing. So I wanted three good quality

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Speaker 2: meals in a day and snacks only if she was hungry,

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Speaker 2: and she didn't do a ton of activity, so we

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Speaker 2: actually didn't really need a lot of snacks, which worked

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Speaker 2: well from a fat loss perspective. She got some great

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Speaker 2: fat loss results as well. But with the snacking, I

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Speaker 2: find that your gut actually needs rest, it needs time

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Speaker 2: to digest the food, and it does well with periods

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Speaker 2: of rest. So I don't like my ladies when we're

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Speaker 2: working on digestion and hormones to be constantly snacky and

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Speaker 2: grazing throughout the day. So that was another thing we

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Speaker 2: did that really improved her digestion overall. So really does

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Speaker 2: that focus on a little bit of extra movement, whole

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Speaker 2: food focus, more fluid, more fiber, but slowly and not

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Speaker 2: getting too much in from like a more like an

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Speaker 2: artificial fiber type perspective. Really working with more of a

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Speaker 2: whole food base as well, and cutting out the grazing

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Speaker 2: and going towards more balanced meals every day. Really, the

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Speaker 2: conservation was the thing of the past. The bower movements

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Speaker 2: are very regular. She was no longer experiencing that complete

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Speaker 2: evacuation type feeling, and a lot of the gas and

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Speaker 2: bloating was very very manageable. I mean, some gas and

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Speaker 2: bloating is normal. That's a part of being a human.

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Speaker 2: Particularly for females around their cycle, you really feel a

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Speaker 2: little bit more gassy and bloated. A lot of ladies

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Speaker 2: do report that they have a little bit looser stools

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Speaker 2: just because of the big hormone drop around that time

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Speaker 2: of the month. That's all a little bit normal, but

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Speaker 2: you know, hers was quite abnormal. It was there on

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Speaker 2: a regular basis. It was causing her significant pain and

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Speaker 2: issues just with the daily quality of life as well.

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Speaker 2: So we really had some great results just from those

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Speaker 2: kind of simple strategies that we worked. And over the

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Speaker 2: period of kind of a couple of weeks to a month.

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Speaker 1: Or so, we get so many questions about digestive health.

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Speaker 1: And I think modern life, low fiber diet, stress, too

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Speaker 1: much coffee, you know, if you think about it, they

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Speaker 1: all contribute to some discomfort in the digestive system, and

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Speaker 1: over time we change the diet to suit it, or

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Speaker 1: we eat poor more poorly, or all those things. Understand why,

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Speaker 1: and certainly if you're a sensitive person, one of the

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Speaker 1: first places you'll feel it is in your digestive system.

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Speaker 1: So very good practical tips land all right, Well, changing

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Speaker 1: tone a little bit. When we find a product in

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Speaker 1: the supermarket that has outstanding nutritionals, we get excited and

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Speaker 1: we'll send each other the nutritional panel. And that was

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Speaker 1: exactly what happened this week when Leanne sent me one

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Speaker 1: of the Audi Thi range of frozen meals. Now Audi

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Speaker 1: have got several different frozen meal varieties there. They've got

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Speaker 1: kind of the cheap versions, which is like the Lasagnas,

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Speaker 1: and then kind of the meat and veggie mixes, which

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Speaker 1: are a lot are actually pretty good. Then they've got

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Speaker 1: kind of their SuperNature style whole food based meals which

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Speaker 1: might have rice past their sort of energy with some

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Speaker 1: sort of medium. Nutritionally, they're a bit low in protein.

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Speaker 2: Those ones.

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Speaker 1: Yeah, they tend to be higher card, more whole grain,

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Speaker 1: low calorie, but it's kind of marketed as they're more

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Speaker 1: boutique nutritionally dense range. But then they've got this amazing

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Speaker 1: new range that has been there probably for the past

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Speaker 1: maybe a year or so, and it's called the it's

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Speaker 1: sort of got audi fit and they're in a black box.

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Speaker 1: They're at a higher price point, but I want to

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Speaker 1: say it's not too high. I want to say it's

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Speaker 1: like six dollars fifty. It's certainly not as high as

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Speaker 1: a premium frozen meal in supermarket, which can be up

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Speaker 1: to sort of eight ten dollars. I couldn't tell you

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Speaker 1: the exact price, but I think it's about six fifty.

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Speaker 1: We'll have a quick google now and see if we

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Speaker 1: can find that now, there's all different ones. There's a

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Speaker 1: few that are there at the moment as a special release.

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Speaker 1: Like there's a burrito bowl I bought for Chris actually,

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Speaker 1: which had quite nice nutritionals. But the one we love

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Speaker 1: is the mash pee and chicken one, and it's got

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Speaker 1: three hundred and eighty calories. It's got a massive thirty

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Speaker 1: grams of protein, which is so high for a frozen meal.

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Speaker 1: It's got almost twenty grams of fat, but it's three

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Speaker 1: hundred thirty grams, which is quite heavy, and it's still

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Speaker 1: not a high fat food. It's only six per hundred grams,

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Speaker 1: so still pretty reasonable for a meal. The saturated fat's

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Speaker 1: not as low as we would like. It's actually twelve

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Speaker 1: point five per serve or three point eight. I'm just

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Speaker 1: looking where that's coming from, a bit of the milk

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Speaker 1: going through it. And it's got only sixteen point five

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Speaker 1: grams of carbohydrates, so less than two slices of bread,

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Speaker 1: ten grams of sugars, which is not low but not

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Speaker 1: overly high, a massive almost eight grams of fiber, and

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Speaker 1: then it's got one thousand and sixty milligrams of cert in, which,

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Speaker 1: if we're honest, is a little bit on the high side.

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Speaker 1: But the reason is, as Leanne just pointed out to me,

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Speaker 1: it's fifty percent p mash, so it's got a really

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Speaker 1: high veggie base, and then it's got it must have

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Speaker 1: a massive amount of chicken. Yeah, twenty four percent chicken

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Speaker 1: with to give thirty grams of protein. And then it's

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Speaker 1: got some other veggies in it, some tomatoes, bits and pieces.

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Speaker 1: But I really can't fault it for the price point,

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Speaker 1: the calories, the protein that you're getting thirty grams, you're

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Speaker 1: hard pushed to find that for a meal that's less

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Speaker 1: than ten or twelve dollars in the supermarkets. It's really good.

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Speaker 1: So it's a big thumbs up from us. And I'm

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Speaker 1: actually also going to share the nutritionals on that Mexican

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Speaker 1: bowl because they're really strong as well. This is a

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Speaker 1: special release one. But just did you do a quick

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Speaker 1: search the price.

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Speaker 2: Yeah, I've just looked up the lemon pepper chicken. So

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Speaker 2: they're called the Health and Vitality Fit range at ALDI.

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Speaker 2: They retail for about six or the article I found

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Speaker 2: says six dollars forty nine with six fifty. But the

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Speaker 2: annoying thing with Aldi is they're not really online so

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Speaker 2: it may or may not be a little bit different.

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Speaker 2: I don't know how old this article is, but I

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Speaker 2: think about six to fifty from memory. That does sound right,

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Speaker 2: and you just hit it up. It's a one surf

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Speaker 2: like you know, for basically four hundred calories and thirty

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Speaker 2: grams of protein. Like if you want out and bought

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Speaker 2: chicken breast yourself, you'd be paying at least six dollars

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Speaker 2: and that's without any of the vegetables. So yes, it's

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Speaker 2: a longer ingredient list, but it's pretty clean, and it's

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Speaker 2: fifty percent piece as well, which is you know, you're

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Speaker 2: getting in some veggie bulk, you're getting in some fiber

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Speaker 2: like dietary fiber seven point nine grams, only eight gram

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Speaker 2: of dietary fiber. And that meal which is amazing and

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Speaker 2: really well carb controlled, like people might say, oh it's

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Speaker 2: all peas, it's all carbs. Piece have significantly less starches

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Speaker 2: than you know, other types of carbohydrates. If you're walking

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Speaker 2: this with rice or pass so the carbohydrate content would

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Speaker 2: be far higher. So you know, that's a standard serving

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Speaker 2: of carbohydrots. If you're intel resistant, you've got diabetes, that's

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Speaker 2: a wonderful product. You know, sixteen point five grams of

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Speaker 2: carbs with thirty grams of protein to buffer that out,

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Speaker 2: and nearly twenty grams of fat. You're really doing a good,

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Speaker 2: you know, service to your sugar levels. This is it's

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Speaker 2: a good quality meal. You can always add some extra

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Speaker 2: vegetables in there as you're heating it up as well.

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Speaker 2: It's very affordable. It gets a thumbs up from me.

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Speaker 2: I haven't tried it, but I must say the picture

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Speaker 2: looks pretty tasty off for.

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Speaker 1: A lunch for six fifty. For thirty grams of protein,

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Speaker 1: you can't go wrong. Now, the other one they've got

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Speaker 1: is the beef burrito bowl, and so this one has

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Speaker 1: got brown rice. So it's got twenty one grams of protein,

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Speaker 1: forty seven grams of carbs, twenty six grams of fat,

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Speaker 1: and five forty one calorie. So it's a bit more

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Speaker 1: energy dense. So that's better for someone who's sort of

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Speaker 1: exercising a male versus that thit lemon and pepper chicken,

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Speaker 1: which is really good for women, the lighter carb looad.

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Speaker 1: But yeah, for six point fifty, you can not go wrong.

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Speaker 1: You are hard pushed to find any foods like that,

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Speaker 1: So yeah, big thumbs up from us. We are big fans,

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Speaker 1: all right. Well to wrap us up today, we know

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Speaker 1: you love our recipes. And when we're naughty and don't

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Speaker 1: put them up straight away, over and gets very upset.

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Speaker 1: That's usually because we haven't been that organized, and we're

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Speaker 1: going to try and be better. But the one we've

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Speaker 1: got today is crispy egg cups is a breakfast option.

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Speaker 1: You could actually also do them as a lunch because

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Speaker 1: I've got a lot of clients saying to me, they're

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Speaker 1: bored of breakfast cereal, they're bored of eggs. So you're

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Speaker 1: gonna like this. This is just a muff and tray recipe.

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Speaker 1: Now you make it with wanton wrappers. Now you find

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Speaker 1: those in the fridge section of supermarkets. Just for a

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Speaker 1: little crispy bass that's reasonably carb controlled and it's a

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Speaker 1: mixture of feta. We've done some lean ham, but you

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Speaker 1: could also do smoke salmon, six eggs, spring onions, and

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Speaker 1: you basically in the other pop the little one tongue

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Speaker 1: cases in the muffin, add a little bit of feta,

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Speaker 1: a little bit of ham or smoked salmon, your eggs,

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Speaker 1: some spring onion and pepper and bake them for fifteen

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Speaker 1: twenty minutes and you've got this delicious, tasty, little crunchy

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Speaker 1: egg cup that you can have as a warm breakfast

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Speaker 1: on the go. If you had one or two of

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Speaker 1: those with a coffee, it would be a tasty, delicious breakfast.

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Speaker 1: And just to mix it up a little bit and

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Speaker 1: do something different because I know people get bored, and yeah,

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Speaker 1: you could use parmesan in it. People who have made

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Speaker 1: it this week have really enjoyed it, so that might

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Speaker 1: give you a little bit of brecky inspiration.

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Speaker 2: Yeah, I love using eggra breakfast. I was talking to

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Speaker 2: a client today and they're not planning on having a

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Speaker 2: baby in the next sort of year or so, which

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Speaker 2: is like, what are some of the key nutrients that

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Speaker 2: I should add in. I was saying, Look, eggs are

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Speaker 2: really underrated late the colon and eggs are really really

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Speaker 2: important for things like fertility. So I'm a big fan

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Speaker 2: of having eggs a couple of times a week, particularly

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Speaker 2: if your goal is you know, a pregnancy or fertility

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Speaker 2: or something like that. I really think they're a really

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Speaker 2: underrated food and they're very affordable as well from a

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Speaker 2: protein perspective, and they're very feeling. You know, the protein

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Speaker 2: and the fat content and eggs is wonderful, so I'm

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Speaker 2: a fan. I use them a couple of times a week,

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Speaker 2: and you know, if you're getting a bit bored of

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Speaker 2: just the standard eggs on toast definitely gives Susie's recipe

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Speaker 2: a world that sounds delicious. I think I might try that.

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Speaker 1: And it's easy and just a bit different. So yeah,

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Speaker 1: we'll pop that up on our Instagram if you are

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Speaker 1: keen to give it a go, and feel free to

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Speaker 1: post and tag us at the Nutrition Couch on Instagram. Well,

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Speaker 1: that brings us to end of the Nutrition Couch Podcast

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Speaker 1: for another midweek Motivational Wednesday. Please keep telling your friends

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Speaker 1: about us so we can continue to grow and we

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Speaker 1: look forward to seeing you on Sunday for our weekly

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Speaker 1: episode drop. Thanks for listening to you guys next week