From Susie and Leanne on The Nutrition Couch this episode:
- We talk about the importance of regular checkups with your GP. It's time for a Spring health reset?
- We review a new high protein chicken breast option, the FPFC Chicken Breast Tenders Southern Style.
- Leanne shares her muffin recipe for a healthy snack option for both kids and adults.
So sit back, relax and enjoy this week’s episode!
Tune in on Sunday for our next episode.
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
When was the last time you checked in with your
GP and had your thyroid, iron cholesterol checked. With all
things spring in the air, it's a perfect time to
also have a spring clean of your health and have
a check in to make sure that your health and
your nutrition is on track to the end.
Speaker 2 (00:16):
Of the year. Hi, I'm Sussie Burrell and I'm Leanne
Wood and.
Speaker 1 (00:20):
Each week we bring you The Nutrition Couch, the bi
weekly podcast that keeps you up to date on everything
you need to know in the world of nutrition, as
well as a spring check up. Leanne has found an
amazing high protein chicken breast in the supermarket that looks
pretty good and our weekly recipe is a healthy snack
option for kids and adults alike.
Speaker 2 (00:39):
So it's all things spring in the air.
Speaker 1 (00:41):
I know it's pretty warm up there, Leanne in Brizzy,
and I think we all feel a little bit refreshed
and ready to go after the winter. And I think
it's also a good reminder we're at that time of
the year where there's still four months to go and
often if we haven't looked at the goals we've been
working on, the year kind of gets away from us.
So I think we're working with women a lot of
the time, you know, it's always a good reminder to
(01:04):
be checking in with those kind of health underlying variables,
particularly if you're not feeling well, because I have a
lot of clients who are certainly we would say, and
we talked about this a couple of weeks ago, on
the side of burnout, they're very fatigued, and we can
talk about food cures for that, or getting more exercise
or life balance, but sometimes there are some medical things
going on that we need to pay attention to. So
(01:26):
we thought it was a great time to sort of
remind everyone if you haven't been to the GP of
a year or even two, or perhaps you're on a
fertility journey and hoping to conceive in the next couple
of years, or you might be postpartum again. You might
and I'll extend that right to sort of five years posts,
because I think sometimes when we're in that bubble of
having children, it really takes several years, particularly if you
(01:48):
have a few kids, to sort of take stock and say, actually,
i haven't been feeling great for a while, and I've
been breastfeeding and pregnant off and on, or maybe that
you're in your late thirties or early forties, mid forties
and going through perry and noticing some changes to your
cycle or your mood and be thinking, oh, what's happening
with my bloods or you might be postmenopausal, and really
making sure that things like your cholesterol levels are on
(02:13):
track to make sure we're reducing inflammation and optimizing health
as we move through the lifespan. So yeah, I think
it's a good reminder for all of us. And when
was the last time you had a cheeky blood test?
Speaker 3 (02:23):
Well, I'm about to go back from my eight week
or it was supposed to be six week but till
it was two weeks early. So it's an eight week
postpartum check with my OB and I'm going to request
a blood slip then because after me, I had a
little issue with my thyroid which was sort of like
a little bit of postpartum thyroid issues. And then I've
always been low in iron during pregnancies as well, So
I'm going to request a blood test for a couple
of key nutrients and particularly coming out of winter as well,
(02:45):
a little bit of vitamin D, which you would think
is a funny thing to request. Living in Queensland, but
I don't get out much. I work a lot inside,
so it's always a good thing to get those things
checked well.
Speaker 1 (02:54):
To start with that superb place to start, because we
know that up to I think it's I'm even hasten
to say it's close to half Australians have low vitamin
D through it.
Speaker 3 (03:02):
I think it's around thirty percent.
Speaker 1 (03:04):
Thirty yeah, thirty percent. A significant number of people have
low vitamin D. And I think the thing that we
don't talk about with vitamin d's that make you feel
really tired. It can reduce your immune function and is
indirectly linked to a number of diseases long term, including
some neurological conditions. So it's certainly not something you want
to leave low chronically. And often I'll get blood sent
(03:24):
through from my clients or potential clients and I'll have
a scan and the vitamin D is really low. And
often they'll say to me, oh, I'm taking a supplement.
But when I actually, you know, talk about the supplement,
they might be taking it first thing in the morning
without much food, and it's not really well absorbed, and
they may have been taking that supplement for several years.
It's obviously not doing anything, So you certainly want to
also be making sure that any supplements you're taking are
(03:47):
actually doing the job, because vitamin D, for example, won't
be well absorbed without the presence of.
Speaker 2 (03:51):
Fat, and there's better.
Speaker 1 (03:53):
More concentrated options and times of data take it, so
that's probably a good place to start. You certainly want
your vitamin D within normal range.
Speaker 2 (03:59):
And iron. Let's talk about iron.
Speaker 1 (04:01):
You want an iron check because I'll often see iron
levels that are okay, but the stores are low, and
if you're ferreten, which is the storage form of iron,
is low, you will certainly have the symptoms of low iron,
so fatigue, waking up that you've just been hit by
a bus, just not feeling great, having difficulty recovering from infections,
and getting sick more frequently. And you know, if the
iron is really low medically at times you may be
(04:24):
eligible for an infusion. So sometimes the doctors, if it's
really low, will push and push for really high level supplementation.
But for certain people, if it's that low, sometimes you
will need to have an infusion to bring it back,
So that's certainly again worth pushing your doctor on. If
you have routinely had iron supplements and it fails to
bring it up. And of course our sporadic meat eaters
are that the worst defenders there where you might have
(04:44):
the steak or the burger once a week, but the
rest of the time you eard a chicken or fish
or even vegetarian based meals. So certainly, moving into the
summer period, you want your iron to be on track.
The other one I always like to get checked if
I was giving my client a list of certain things leanne.
Speaker 2 (04:58):
I love to see a HbA on C.
Speaker 1 (05:01):
Now for clients who perhaps are at risk of type
two diabetes had gestational diabetes, we may order a glucose
tolerance test to actually see what's going on with inchellin
levels on a glucose test. But I'm seeing a lot
more doctors now inferring higher glucose and higher inchullin levels from.
Speaker 2 (05:16):
An HbA one C.
Speaker 1 (05:17):
So that is basically a three month monitor of what
the glucose level of your cells have been doing. So
if that's high, even if it's not clinically elevated, but
just on the high side, that can be a sign
that perhaps the hormones in the background aren't working overly well.
Speaker 2 (05:30):
Things like your insulin and your glucose.
Speaker 1 (05:32):
So certainly if you're over forty, I would want a
HbA one C.
Speaker 2 (05:36):
Certainly if you've got.
Speaker 1 (05:37):
A history of type two or GDM in the family,
and even a fast in glucose can be a pretty
good monotage to make sure that the glucose levels are
under control. I'm seeing more and more people onlinely and
talk about ongoing blood glucose monitoring.
Speaker 2 (05:50):
Have you seen that a bit more?
Speaker 3 (05:51):
I haven't actually got offered by a company to trial
one out, but I declined.
Speaker 1 (05:56):
Yeah, I think you have to be really careful with
that kind of data. It's a little bit different from
say STEPS, which is a fairly objective measure. You know,
Really monitoring blood glucose levels after an individual meal or
without having the knowledge to interpret it is overly helpful.
In my mind, I'm happy with a HbA one seed
with the GP if you're having a routine blood check,
and of course a thyroid Now most doctors who are
(06:18):
looking or working with women will do a thyroid level,
but some signs and symptoms that might be specifically worth
If you've lost a lot of weight or subsequently gained
a lot of weight, you're feeling cold, all the time,
you can't concentrate or focus. And again, if you've had
that history of thyroid issues, keep on top of it
because you want to keep those levels. And sometimes the
medication prescriptions do change, so that's another thing to get checked,
(06:39):
particularly if you've noticed some changes in your weight that
are otherwise unexplained.
Speaker 3 (06:43):
Regarding theroid as well, if you have any autoimmune conditions,
it's always good to have a check of your theroid
and monitor that as well, because a lot of thyroid
conditions can be linked back to autoimmune conditions as well.
And I'll just go back to when you were talking
about Iinzuxian infusions. Generally, what doctors recommend is it infusion
when your levels are so low, because it's actually really
really difficult and it takes a really long time to
get the levels to come up through dart and through supplementation.
(07:06):
So if you're that low your levels are you know,
your iron levels are that low, and you're significantly symptomatic.
That's why a lot of doctors do actually recommend in infusion.
There are you know, rissen benefits of both taking supplements
and infusions, but it will get your levels up far
faster through an infusion. And I will also go back
to another point you made when you were talking about
vitamin DCZ is yes, with food, we really want to
(07:29):
be taking vitamin D with and it's fat as well,
because fat soluble vitamins, which are vitamins A, D, E,
and K. Correct me if I'm wrong from my learning's
way back when at university days, AD in K are
fat soluble vitamins. They're absorbed better and easier with a
fat source. We don't want to be taking them on
an empty stomach. We don't want to be having low
fat meals all of the time. We actually want to
(07:49):
be taking them with a really good healthy fat sauce,
So with a little bit of evocata on toast, or
some cheer seeds into your breakfast, or a bit of
nut butter on crackers or something like that. So if
you're taking supplements, it's always important to note that if
you've had a blood test you clinically load, the doctors
put you on supplements, go back and recheck the blood
test and make sure that your levels have actually come
back up, and if they haven't, like what are we
(08:10):
doing here? Either the supplement's not working, it's too low
of a dose you're not taking it appropriately, or there's
something else going on, something in your body is inhibiting it.
There's another inflammation process that play just push to get
things further investigated. So it's a really nice time that
springtime a year to really just think about your health overall.
And as Susie said, if you haven't had a blood test.
Both Susie and I routinely recommend our clients get blood
(08:32):
tests once a year. Of course, if you're monitoring things,
you might want to go more frequently, but I would
say at a minimum, most women should have their bloods
checked once a year, particularly like Susie said, potentially thorough
if you've got issues, or sugar levels if you've got issues.
But definitely I would say vitamin D iron and even
cholesterol for a lot of females, particularly if you've gained
weight or your goal is weight loss, if you're carrying
(08:53):
additional weight. Cholesterol is always a really nice one to
get checked as well.
Speaker 1 (08:57):
It is, and they usually would do cholesterol and again
were looking at the overall pattern there. Just because one
of the markets of cholesterol is high doesn't mean the
overall profile is clinically out of whack, but certainly from
a dietary perspective, if you didn't have an overly elevated
LDL or total cholesterol, we could certainly instill some diet measures,
so that would be worth it. And I think for
my women who are in there sort of late thirties
(09:18):
mid forties, you certainly want a full hormone profile depending
on the time of your cycle, so the GP will
often suggest that, I think it's day two, your specific
day of the month to get the cycle done. And
what I'm noticing coming back from more gps who have
an interest in the perimenopause, hormone shifts and anti aging
or even endos is that even the levels maybe in
(09:39):
normal rage, if the estrogen is starting to go low,
that's often the time they'll proactively management with the goal
of preventing it go too low without the side effects
like weight gain. So I certainly recommend any female who
has noticed changes in their cycle to be really onto those,
particularly if you want to approach lower estrogen levels from
a positive aging perspective, or if you're just in your
late thirties early forties, that's a lot of years to
(10:02):
have low estrogen levels, whereas if you can get through
to your late forties, You've got extra ten years, so
I would be paying a lot of attention to that,
and you certainly want to seek out a GP who
has an interest in this area. Leanna, and I cannot
tell you how many gps we see who scan a
blood and say it's all normal, and then on closer
look there's levels that are low, there's trends over time,
(10:22):
So you certainly want a GP who has that interest
in positive health, positive aging, and is not just cookie
cutter tick the box. Often you do have to pay
for that kind of more intense attention or a practitioner
who specializes, but when it comes to your health, it's
certainly a good investment to do that because, yeah, you know,
as I said, I myself had my blood's done and
I had one GP, so it's completely normal and one
(10:44):
gpsa to we know that estrogen's quite.
Speaker 2 (10:45):
Low and that would explain your fatigue.
Speaker 1 (10:47):
So it's like interpretation and experience, and you certainly want
to be going to a GP who has an interest
in weight control, women's health and positive aging if possible,
as opposed to just a cookie cutter who's just making
sure there's nothing negative as opposed to looking at it
from what else can we do to optimize and maximize health?
Speaker 3 (11:04):
Absolutely? All right, moving on to our supermarket product of
the week, Susie. So sometimes they're good, sometimes they're bad.
Sometimes they're just surprising, and this week I found a
surprising one at the supermarket. So it's the brand frou Pro,
which I think a lot of people will be familiar
with for their high protein type ice cream. I must
admit I'm not a fan of the ice cream, but
I did pick up these new high protein fried chicken
(11:26):
breast Philip's Southern Style in the freezer section the other
day and I thought, now that looks interesting. So it's
called FPFC. That's a mouthful, so I think it stands
of frou Pro fried chicken. So essentially it's like KFC, right,
but they're doing it in a healthier way, or that's
what they're promoting, is in a healthier way. So it's
got four and a half stars, and I couldn't help myself, Susie.
It's not something that I would buy all you so
(11:47):
I must say I haven't tried it. I'm not recommending
that it's wonderful. I haven't tried it. But nutritionally, it
didn't actually look that bad, and even the ingredient panel
quite surprised me, Susie. So it's got eighty percent chicken
in it, which we like. If you're going to buy
a product like that, particularly like a chicken breast or
a chicken nugget, if it's like twenty thirty percent chicken, like,
what the heck is the rest of it? So I
like that it's a really high amount of chicken to
(12:07):
begin with. Then it's followed by cornola oil, egg white,
and father bean protein, which is boosting the overall protein profile.
Now it's amusing to me that it's already eighty percent
chicken that it would need to have more protein in there,
So I've actually added egg whites and father bean protein
to boost the protein further. Then it's got this Southern
fried seasoning, which is salt, paprika, garlic, mustard, onion, black pepper,
(12:29):
and oregano or is our American ze oregano, which sounds
delicious to me. All that seasoning sounds wonderful. Then it's
got some wheat protein concentrate, which again would be boosting
the proteins, some wheat starch, and some whey protein to
round a sap, which again boosts the protein profile. So
looking at the nutritionals, there's two servings per pack, So
two of these Southern style fillips per pack. I think
(12:50):
you just baked them all. You whack them in the
air fire or something like that, and then you would
put them, you know, into like a burger or something
like that. So essentially it's supposed to mimic like a
fried chicken burger from KFC or something like that. So
one filet eleven hundred and fifty kilodueles or about two
hundred and seventy five calories, forty one point four grams
of proteins or whopping protein. Hit. If you're a small female,
(13:12):
forty one grams of protein is excessive, Like you just
don't need that much. You could even have half of
that filet and just get twenty one grams of protein
in there, and that would still be more than ideal
for most small women. Put it that way. Fat wise,
we've got eleven point three grams of fat, with two
point one grams being saturated fat. Six grams of Carbohydrate's
a very low carbohydrate product, which you would expect being
a breaded chicken breast filet two point one grams of
(13:34):
sugars and three grams of dietary fibers. So actually a
little interesting that it's got a bit of dietary fiber
in there as well. So I must say I haven't
tried it. It looks very interesting, but if our listeners
would like to try, we'll put some photos up on
our Instagram page the Nutrition Couch podcast, and you guys
can let us know what you think. But I think,
you know, it's certainly a way where we could mimic
(13:55):
the CAFC chicken burger, but in a much healthier way.
At home, we could use half that filet. If we
wanted all the whole thing, we could put it into
a big salad bowl. We could put it between a
burger bun load it up with extra salad, you know,
not drowned in mayonnaise or anything like that, and you'd
certainly have a far healthier sort of KFC fried chicken
burger option that you've made yourself at home. And I
also imagine quite cheaper as well.
Speaker 1 (14:15):
Yeah, it's interesting with the fast food meals because I
had to recently do an article on how much sodium
was in products, and they make it really tricky for
you to track how much. So for example, I think
on McDonald's site, they list their fries without salt on them,
so they actually look really low.
Speaker 2 (14:31):
So there's lots of light little tricks there.
Speaker 1 (14:32):
But some of the companies who are honest and transparent,
a fast food meal deal will have like over a
thousand calories in it, and then it will also have
up to three thousand milligrams of sodium, which is the
upper daily limit for the whole day is about two thousand.
So you know, anything that is better, you know, than
buying those fast food meals, and that it's an interesting brand,
(14:54):
so I think if there's convenient options in supermarket. I'm
a big fran of the freezer section. It's interesting. So
if you try, let us know how you go. Because yeah,
people are always looking for things that are new and exciting.
That's what I observe as well. All right, well, Leanna
and I have to be honest with you. When it
comes to posting recipes on social media, nothing does as
well as cakes, which is really difficult as a dietician
(15:18):
because of course we're trying to you know, post healthy
food and salads, but then we also have to, you know,
try and get followers and support online and posts that
do well, and unfortunately, nothing does as well as cakes,
biscuits and muffins. So that's why we post quite a
lot of those, because yes, it does keep people engaged online.
So it's like we know we should eat it, but
(15:39):
we like to see it and think about eating it anyway.
So Leanne, you have got a nice balance there because
you've created some mini muffins that you've been making for
the kids, but they're also pretty good calorie wise for adults,
aren't they. So give us the basis of your raspberry
healthy muffin recipe you've been making for the girls, well
for me or I should say time.
Speaker 3 (15:58):
Yet yeah, the six weeks and she is exclusively on
the milk. So these are my take on a healthy
banana bread muffin. I had some ripe bananas, but also
MEA was munching on some coconut and eating raspberries while
the fistful, and so I thought, why don't we throw
these in and try to make a nice combo. So
they're my coconut raspberry banana bread muffins, so a little
bit more wholesome than if you pick them up in
(16:18):
this supermarket or at a cafe, but again, still a muffin,
Still want to eat it. In moderation, I make them
in little mini muffins where I get like forty eight
out of them, and then I just put them into
little freezer bags and I freeze them, and then I
just warm them up in the microwave when I want
to give me a sort of like an afternoon tea snack.
That way, I don't have forty eight mini muffins hanging
around the kitchen because it's not gonna end well for anyone,
particularly myself on my postpartum fat lost journey. So reduce
(16:40):
that temptation, freeze them up, or give them away. You
don't need an entire tray of muffins, but certainly you
can enjoy a couple. They're quite yummy. So ingredient wise,
we've got two cups of whole meal self freezing flour.
We've got a little tea spin of cinnamon, half a
cup of shredded coconut. We've got two tablespoons of cheese
seeds for a bit of healthy fat and fiber.
Speaker 2 (16:59):
Two eggs.
Speaker 3 (17:00):
If you don't do eggs or allergical, don't want to
eat them. You could replace that with an egg replacement
or a couple of extra tablespoons of cheese's that'll help
with the binding. I add half a cup of milk.
Want to make them for me? I use fool gream milk,
but you could use any sort of milk alternative. There
a quarter of a cup of extra Version olive oil
for some healthy anti inflammatory fats, teaspoon of vanilla bean
paste you could easily leave that out, two medium really
(17:22):
ripe bananas, mash them up, and two cups of fresh raspberries,
but you could completely use frozen raspberries as well, if
that's more affordable. Essentially, you want to mix your dry
ingredients in one bowl, your wet ingredients in another bowl,
combine them together, being careful not to over mix them,
and then spoon the mixture into little minie muffins or
I mean, I guess you could even make this as
like a loaf, or you could even make them into
larger cupcakes. So I sort of use two mini muffin trays.
(17:45):
I got forty eight mini ones, or I think you
can just get twelve normal cockcakes out of them as well.
Bag it for roughly fifteen twenty minutes until it goes
brown on top like a normal muffin, and then what's
it saying, Bob jruncle it's all done easy as will
pop it up on the Instagram. Think.
Speaker 1 (18:00):
The thing about muffins is they can freeze quite well,
so you know, you can have one or two little ones,
you know, as part of a meal or a snack
and sort of get the most out of them, because
that's the other thing at the moment, isn't it. You
don't want to cook a whole batch and then they
go staale really quickly. But yeah, they do freeze pretty
well too, so they sound delicious and we will pop
that recipe up on our Instagram page. All right, Well,
(18:21):
that brings us the end of the Nutrition Couch for
another motivational Wednesday. If haven't done so, please keep telling
your friends about us so we can continue to grow
and our brand new snack Guide with all of our
top snacks for all food categories including low fodmats, gluten free,
plant based eating activity, and high protein snacks is available
on our website, the.
Speaker 2 (18:40):
Nutritioncouch dot com.
Speaker 1 (18:41):
And we'll see you on Sunday for our regular weekly episode.
Speaker 2 (18:44):
Drop have a great week, Thanks listening,
When was the last time you checked in with your
GP and had your thyroid, iron cholesterol checked. With all
things spring in the air, it's a perfect time to
also have a spring clean of your health and have
a check in to make sure that your health and
your nutrition is on track to the end.
Speaker 2 (00:16):
Of the year. Hi, I'm Sussie Burrell and I'm Leanne
Wood and.
Speaker 1 (00:20):
Each week we bring you The Nutrition Couch, the bi
weekly podcast that keeps you up to date on everything
you need to know in the world of nutrition, as
well as a spring check up. Leanne has found an
amazing high protein chicken breast in the supermarket that looks
pretty good and our weekly recipe is a healthy snack
option for kids and adults alike.
Speaker 2 (00:39):
So it's all things spring in the air.
Speaker 1 (00:41):
I know it's pretty warm up there, Leanne in Brizzy,
and I think we all feel a little bit refreshed
and ready to go after the winter. And I think
it's also a good reminder we're at that time of
the year where there's still four months to go and
often if we haven't looked at the goals we've been
working on, the year kind of gets away from us.
So I think we're working with women a lot of
the time, you know, it's always a good reminder to
(01:04):
be checking in with those kind of health underlying variables,
particularly if you're not feeling well, because I have a
lot of clients who are certainly we would say, and
we talked about this a couple of weeks ago, on
the side of burnout, they're very fatigued, and we can
talk about food cures for that, or getting more exercise
or life balance, but sometimes there are some medical things
going on that we need to pay attention to. So
(01:26):
we thought it was a great time to sort of
remind everyone if you haven't been to the GP of
a year or even two, or perhaps you're on a
fertility journey and hoping to conceive in the next couple
of years, or you might be postpartum again. You might
and I'll extend that right to sort of five years posts,
because I think sometimes when we're in that bubble of
having children, it really takes several years, particularly if you
(01:48):
have a few kids, to sort of take stock and say, actually,
i haven't been feeling great for a while, and I've
been breastfeeding and pregnant off and on, or maybe that
you're in your late thirties or early forties, mid forties
and going through perry and noticing some changes to your
cycle or your mood and be thinking, oh, what's happening
with my bloods or you might be postmenopausal, and really
making sure that things like your cholesterol levels are on
(02:13):
track to make sure we're reducing inflammation and optimizing health
as we move through the lifespan. So yeah, I think
it's a good reminder for all of us. And when
was the last time you had a cheeky blood test?
Speaker 3 (02:23):
Well, I'm about to go back from my eight week
or it was supposed to be six week but till
it was two weeks early. So it's an eight week
postpartum check with my OB and I'm going to request
a blood slip then because after me, I had a
little issue with my thyroid which was sort of like
a little bit of postpartum thyroid issues. And then I've
always been low in iron during pregnancies as well, So
I'm going to request a blood test for a couple
of key nutrients and particularly coming out of winter as well,
(02:45):
a little bit of vitamin D, which you would think
is a funny thing to request. Living in Queensland, but
I don't get out much. I work a lot inside,
so it's always a good thing to get those things
checked well.
Speaker 1 (02:54):
To start with that superb place to start, because we
know that up to I think it's I'm even hasten
to say it's close to half Australians have low vitamin
D through it.
Speaker 3 (03:02):
I think it's around thirty percent.
Speaker 1 (03:04):
Thirty yeah, thirty percent. A significant number of people have
low vitamin D. And I think the thing that we
don't talk about with vitamin d's that make you feel
really tired. It can reduce your immune function and is
indirectly linked to a number of diseases long term, including
some neurological conditions. So it's certainly not something you want
to leave low chronically. And often I'll get blood sent
(03:24):
through from my clients or potential clients and I'll have
a scan and the vitamin D is really low. And
often they'll say to me, oh, I'm taking a supplement.
But when I actually, you know, talk about the supplement,
they might be taking it first thing in the morning
without much food, and it's not really well absorbed, and
they may have been taking that supplement for several years.
It's obviously not doing anything, So you certainly want to
also be making sure that any supplements you're taking are
(03:47):
actually doing the job, because vitamin D, for example, won't
be well absorbed without the presence of.
Speaker 2 (03:51):
Fat, and there's better.
Speaker 1 (03:53):
More concentrated options and times of data take it, so
that's probably a good place to start. You certainly want
your vitamin D within normal range.
Speaker 2 (03:59):
And iron. Let's talk about iron.
Speaker 1 (04:01):
You want an iron check because I'll often see iron
levels that are okay, but the stores are low, and
if you're ferreten, which is the storage form of iron,
is low, you will certainly have the symptoms of low iron,
so fatigue, waking up that you've just been hit by
a bus, just not feeling great, having difficulty recovering from infections,
and getting sick more frequently. And you know, if the
iron is really low medically at times you may be
(04:24):
eligible for an infusion. So sometimes the doctors, if it's
really low, will push and push for really high level supplementation.
But for certain people, if it's that low, sometimes you
will need to have an infusion to bring it back,
So that's certainly again worth pushing your doctor on. If
you have routinely had iron supplements and it fails to
bring it up. And of course our sporadic meat eaters
are that the worst defenders there where you might have
(04:44):
the steak or the burger once a week, but the
rest of the time you eard a chicken or fish
or even vegetarian based meals. So certainly, moving into the
summer period, you want your iron to be on track.
The other one I always like to get checked if
I was giving my client a list of certain things leanne.
Speaker 2 (04:58):
I love to see a HbA on C.
Speaker 1 (05:01):
Now for clients who perhaps are at risk of type
two diabetes had gestational diabetes, we may order a glucose
tolerance test to actually see what's going on with inchellin
levels on a glucose test. But I'm seeing a lot
more doctors now inferring higher glucose and higher inchullin levels from.
Speaker 2 (05:16):
An HbA one C.
Speaker 1 (05:17):
So that is basically a three month monitor of what
the glucose level of your cells have been doing. So
if that's high, even if it's not clinically elevated, but
just on the high side, that can be a sign
that perhaps the hormones in the background aren't working overly well.
Speaker 2 (05:30):
Things like your insulin and your glucose.
Speaker 1 (05:32):
So certainly if you're over forty, I would want a
HbA one C.
Speaker 2 (05:36):
Certainly if you've got.
Speaker 1 (05:37):
A history of type two or GDM in the family,
and even a fast in glucose can be a pretty
good monotage to make sure that the glucose levels are
under control. I'm seeing more and more people onlinely and
talk about ongoing blood glucose monitoring.
Speaker 2 (05:50):
Have you seen that a bit more?
Speaker 3 (05:51):
I haven't actually got offered by a company to trial
one out, but I declined.
Speaker 1 (05:56):
Yeah, I think you have to be really careful with
that kind of data. It's a little bit different from
say STEPS, which is a fairly objective measure. You know,
Really monitoring blood glucose levels after an individual meal or
without having the knowledge to interpret it is overly helpful.
In my mind, I'm happy with a HbA one seed
with the GP if you're having a routine blood check,
and of course a thyroid Now most doctors who are
(06:18):
looking or working with women will do a thyroid level,
but some signs and symptoms that might be specifically worth
If you've lost a lot of weight or subsequently gained
a lot of weight, you're feeling cold, all the time,
you can't concentrate or focus. And again, if you've had
that history of thyroid issues, keep on top of it
because you want to keep those levels. And sometimes the
medication prescriptions do change, so that's another thing to get checked,
(06:39):
particularly if you've noticed some changes in your weight that
are otherwise unexplained.
Speaker 3 (06:43):
Regarding theroid as well, if you have any autoimmune conditions,
it's always good to have a check of your theroid
and monitor that as well, because a lot of thyroid
conditions can be linked back to autoimmune conditions as well.
And I'll just go back to when you were talking
about Iinzuxian infusions. Generally, what doctors recommend is it infusion
when your levels are so low, because it's actually really
really difficult and it takes a really long time to
get the levels to come up through dart and through supplementation.
(07:06):
So if you're that low your levels are you know,
your iron levels are that low, and you're significantly symptomatic.
That's why a lot of doctors do actually recommend in infusion.
There are you know, rissen benefits of both taking supplements
and infusions, but it will get your levels up far
faster through an infusion. And I will also go back
to another point you made when you were talking about
vitamin DCZ is yes, with food, we really want to
(07:29):
be taking vitamin D with and it's fat as well,
because fat soluble vitamins, which are vitamins A, D, E,
and K. Correct me if I'm wrong from my learning's
way back when at university days, AD in K are
fat soluble vitamins. They're absorbed better and easier with a
fat source. We don't want to be taking them on
an empty stomach. We don't want to be having low
fat meals all of the time. We actually want to
(07:49):
be taking them with a really good healthy fat sauce,
So with a little bit of evocata on toast, or
some cheer seeds into your breakfast, or a bit of
nut butter on crackers or something like that. So if
you're taking supplements, it's always important to note that if
you've had a blood test you clinically load, the doctors
put you on supplements, go back and recheck the blood
test and make sure that your levels have actually come
back up, and if they haven't, like what are we
(08:10):
doing here? Either the supplement's not working, it's too low
of a dose you're not taking it appropriately, or there's
something else going on, something in your body is inhibiting it.
There's another inflammation process that play just push to get
things further investigated. So it's a really nice time that
springtime a year to really just think about your health overall.
And as Susie said, if you haven't had a blood test.
Both Susie and I routinely recommend our clients get blood
(08:32):
tests once a year. Of course, if you're monitoring things,
you might want to go more frequently, but I would
say at a minimum, most women should have their bloods
checked once a year, particularly like Susie said, potentially thorough
if you've got issues, or sugar levels if you've got issues.
But definitely I would say vitamin D iron and even
cholesterol for a lot of females, particularly if you've gained
weight or your goal is weight loss, if you're carrying
(08:53):
additional weight. Cholesterol is always a really nice one to
get checked as well.
Speaker 1 (08:57):
It is, and they usually would do cholesterol and again
were looking at the overall pattern there. Just because one
of the markets of cholesterol is high doesn't mean the
overall profile is clinically out of whack, but certainly from
a dietary perspective, if you didn't have an overly elevated
LDL or total cholesterol, we could certainly instill some diet measures,
so that would be worth it. And I think for
my women who are in there sort of late thirties
(09:18):
mid forties, you certainly want a full hormone profile depending
on the time of your cycle, so the GP will
often suggest that, I think it's day two, your specific
day of the month to get the cycle done. And
what I'm noticing coming back from more gps who have
an interest in the perimenopause, hormone shifts and anti aging
or even endos is that even the levels maybe in
(09:39):
normal rage, if the estrogen is starting to go low,
that's often the time they'll proactively management with the goal
of preventing it go too low without the side effects
like weight gain. So I certainly recommend any female who
has noticed changes in their cycle to be really onto those,
particularly if you want to approach lower estrogen levels from
a positive aging perspective, or if you're just in your
late thirties early forties, that's a lot of years to
(10:02):
have low estrogen levels, whereas if you can get through
to your late forties, You've got extra ten years, so
I would be paying a lot of attention to that,
and you certainly want to seek out a GP who
has an interest in this area. Leanna, and I cannot
tell you how many gps we see who scan a
blood and say it's all normal, and then on closer
look there's levels that are low, there's trends over time,
(10:22):
So you certainly want a GP who has that interest
in positive health, positive aging, and is not just cookie
cutter tick the box. Often you do have to pay
for that kind of more intense attention or a practitioner
who specializes, but when it comes to your health, it's
certainly a good investment to do that because, yeah, you know,
as I said, I myself had my blood's done and
I had one GP, so it's completely normal and one
(10:44):
gpsa to we know that estrogen's quite.
Speaker 2 (10:45):
Low and that would explain your fatigue.
Speaker 1 (10:47):
So it's like interpretation and experience, and you certainly want
to be going to a GP who has an interest
in weight control, women's health and positive aging if possible,
as opposed to just a cookie cutter who's just making
sure there's nothing negative as opposed to looking at it
from what else can we do to optimize and maximize health?
Speaker 3 (11:04):
Absolutely? All right, moving on to our supermarket product of
the week, Susie. So sometimes they're good, sometimes they're bad.
Sometimes they're just surprising, and this week I found a
surprising one at the supermarket. So it's the brand frou Pro,
which I think a lot of people will be familiar
with for their high protein type ice cream. I must
admit I'm not a fan of the ice cream, but
I did pick up these new high protein fried chicken
(11:26):
breast Philip's Southern Style in the freezer section the other
day and I thought, now that looks interesting. So it's
called FPFC. That's a mouthful, so I think it stands
of frou Pro fried chicken. So essentially it's like KFC, right,
but they're doing it in a healthier way, or that's
what they're promoting, is in a healthier way. So it's
got four and a half stars, and I couldn't help myself, Susie.
It's not something that I would buy all you so
(11:47):
I must say I haven't tried it. I'm not recommending
that it's wonderful. I haven't tried it. But nutritionally, it
didn't actually look that bad, and even the ingredient panel
quite surprised me, Susie. So it's got eighty percent chicken
in it, which we like. If you're going to buy
a product like that, particularly like a chicken breast or
a chicken nugget, if it's like twenty thirty percent chicken, like,
what the heck is the rest of it? So I
like that it's a really high amount of chicken to
(12:07):
begin with. Then it's followed by cornola oil, egg white,
and father bean protein, which is boosting the overall protein profile.
Now it's amusing to me that it's already eighty percent
chicken that it would need to have more protein in there,
So I've actually added egg whites and father bean protein
to boost the protein further. Then it's got this Southern
fried seasoning, which is salt, paprika, garlic, mustard, onion, black pepper,
(12:29):
and oregano or is our American ze oregano, which sounds
delicious to me. All that seasoning sounds wonderful. Then it's
got some wheat protein concentrate, which again would be boosting
the proteins, some wheat starch, and some whey protein to
round a sap, which again boosts the protein profile. So
looking at the nutritionals, there's two servings per pack, So
two of these Southern style fillips per pack. I think
(12:50):
you just baked them all. You whack them in the
air fire or something like that, and then you would
put them, you know, into like a burger or something
like that. So essentially it's supposed to mimic like a
fried chicken burger from KFC or something like that. So
one filet eleven hundred and fifty kilodueles or about two
hundred and seventy five calories, forty one point four grams
of proteins or whopping protein. Hit. If you're a small female,
(13:12):
forty one grams of protein is excessive, Like you just
don't need that much. You could even have half of
that filet and just get twenty one grams of protein
in there, and that would still be more than ideal
for most small women. Put it that way. Fat wise,
we've got eleven point three grams of fat, with two
point one grams being saturated fat. Six grams of Carbohydrate's
a very low carbohydrate product, which you would expect being
a breaded chicken breast filet two point one grams of
(13:34):
sugars and three grams of dietary fibers. So actually a
little interesting that it's got a bit of dietary fiber
in there as well. So I must say I haven't
tried it. It looks very interesting, but if our listeners
would like to try, we'll put some photos up on
our Instagram page the Nutrition Couch podcast, and you guys
can let us know what you think. But I think,
you know, it's certainly a way where we could mimic
(13:55):
the CAFC chicken burger, but in a much healthier way.
At home, we could use half that filet. If we
wanted all the whole thing, we could put it into
a big salad bowl. We could put it between a
burger bun load it up with extra salad, you know,
not drowned in mayonnaise or anything like that, and you'd
certainly have a far healthier sort of KFC fried chicken
burger option that you've made yourself at home. And I
also imagine quite cheaper as well.
Speaker 1 (14:15):
Yeah, it's interesting with the fast food meals because I
had to recently do an article on how much sodium
was in products, and they make it really tricky for
you to track how much. So for example, I think
on McDonald's site, they list their fries without salt on them,
so they actually look really low.
Speaker 2 (14:31):
So there's lots of light little tricks there.
Speaker 1 (14:32):
But some of the companies who are honest and transparent,
a fast food meal deal will have like over a
thousand calories in it, and then it will also have
up to three thousand milligrams of sodium, which is the
upper daily limit for the whole day is about two thousand.
So you know, anything that is better, you know, than
buying those fast food meals, and that it's an interesting brand,
(14:54):
so I think if there's convenient options in supermarket. I'm
a big fran of the freezer section. It's interesting. So
if you try, let us know how you go. Because yeah,
people are always looking for things that are new and exciting.
That's what I observe as well. All right, well, Leanna
and I have to be honest with you. When it
comes to posting recipes on social media, nothing does as
well as cakes, which is really difficult as a dietician
(15:18):
because of course we're trying to you know, post healthy
food and salads, but then we also have to, you know,
try and get followers and support online and posts that
do well, and unfortunately, nothing does as well as cakes,
biscuits and muffins. So that's why we post quite a
lot of those, because yes, it does keep people engaged online.
So it's like we know we should eat it, but
(15:39):
we like to see it and think about eating it anyway.
So Leanne, you have got a nice balance there because
you've created some mini muffins that you've been making for
the kids, but they're also pretty good calorie wise for adults,
aren't they. So give us the basis of your raspberry
healthy muffin recipe you've been making for the girls, well
for me or I should say time.
Speaker 3 (15:58):
Yet yeah, the six weeks and she is exclusively on
the milk. So these are my take on a healthy
banana bread muffin. I had some ripe bananas, but also
MEA was munching on some coconut and eating raspberries while
the fistful, and so I thought, why don't we throw
these in and try to make a nice combo. So
they're my coconut raspberry banana bread muffins, so a little
bit more wholesome than if you pick them up in
(16:18):
this supermarket or at a cafe, but again, still a muffin,
Still want to eat it. In moderation, I make them
in little mini muffins where I get like forty eight
out of them, and then I just put them into
little freezer bags and I freeze them, and then I
just warm them up in the microwave when I want
to give me a sort of like an afternoon tea snack.
That way, I don't have forty eight mini muffins hanging
around the kitchen because it's not gonna end well for anyone,
particularly myself on my postpartum fat lost journey. So reduce
(16:40):
that temptation, freeze them up, or give them away. You
don't need an entire tray of muffins, but certainly you
can enjoy a couple. They're quite yummy. So ingredient wise,
we've got two cups of whole meal self freezing flour.
We've got a little tea spin of cinnamon, half a
cup of shredded coconut. We've got two tablespoons of cheese
seeds for a bit of healthy fat and fiber.
Speaker 2 (16:59):
Two eggs.
Speaker 3 (17:00):
If you don't do eggs or allergical, don't want to
eat them. You could replace that with an egg replacement
or a couple of extra tablespoons of cheese's that'll help
with the binding. I add half a cup of milk.
Want to make them for me? I use fool gream milk,
but you could use any sort of milk alternative. There
a quarter of a cup of extra Version olive oil
for some healthy anti inflammatory fats, teaspoon of vanilla bean
paste you could easily leave that out, two medium really
(17:22):
ripe bananas, mash them up, and two cups of fresh raspberries,
but you could completely use frozen raspberries as well, if
that's more affordable. Essentially, you want to mix your dry
ingredients in one bowl, your wet ingredients in another bowl,
combine them together, being careful not to over mix them,
and then spoon the mixture into little minie muffins or
I mean, I guess you could even make this as
like a loaf, or you could even make them into
larger cupcakes. So I sort of use two mini muffin trays.
(17:45):
I got forty eight mini ones, or I think you
can just get twelve normal cockcakes out of them as well.
Bag it for roughly fifteen twenty minutes until it goes
brown on top like a normal muffin, and then what's
it saying, Bob jruncle it's all done easy as will
pop it up on the Instagram. Think.
Speaker 1 (18:00):
The thing about muffins is they can freeze quite well,
so you know, you can have one or two little ones,
you know, as part of a meal or a snack
and sort of get the most out of them, because
that's the other thing at the moment, isn't it. You
don't want to cook a whole batch and then they
go staale really quickly. But yeah, they do freeze pretty
well too, so they sound delicious and we will pop
that recipe up on our Instagram page. All right, Well,
(18:21):
that brings us the end of the Nutrition Couch for
another motivational Wednesday. If haven't done so, please keep telling
your friends about us so we can continue to grow
and our brand new snack Guide with all of our
top snacks for all food categories including low fodmats, gluten free,
plant based eating activity, and high protein snacks is available
on our website, the.
Speaker 2 (18:40):
Nutritioncouch dot com.
Speaker 1 (18:41):
And we'll see you on Sunday for our regular weekly episode.
Speaker 2 (18:44):
Drop have a great week, Thanks listening,
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