From wired and tired … to steady and ready! | Women’s Health Week 2018


Welcome to day 5 of Women’s Health
Week, our final day. I hope you’ve enjoyed it all so far. Today we’re finishing with
the very fitting topic of Wired and Tired and I have with me accredited
practicing dietician Kym Menzies So welcome – thank you –
so I guess Kim could you tell me a little bit about how the dietary choices
that we make can impact the way we feel – Sure sure so I guess Friday afternoon
often it’s that ebb in energy but it can happen any time during the week and I
often think about well what have we been eating to actually lead to that so it
could very well be that one of the areas we might need to consider is the type of
carbohydrates that we’re eating so for a lot of people carbohydrates have been getting
a really bad rap and you know they’re they’re evil by some people’s thinking
which is just not true. There is no food that’s evil but you know we
can make good choices and wise choices without carbohydrates so thinking about
low GI foods or carbohydrates and high GI carbohydrates and what that
really means is when we think about how a carbohydrate is broken down in our body
right sometimes you might have a food that’s really quickly broken down and
then it drops away so for example if we’re having you know a row of rice
crackers just to because we’re starving that will quickly enter our bloodstream
and then drop away and then we feel really tired
whereas we might have a lower GI food where the response of the breakdown
of that energy into the bloodstream just is more slow and makes us feel
full for longer so an example of that would be maybe oats but there are lots
of low GI foods that don’t just have to be cereal grains although other cereals
that might be low GI would be something like quinoa, barley has a great low GI
rating and then we have you know fruits that are low GI so apples pears
oranges are low GI whereas something like watermelon or more of your tropical fruits often have that higher GI rating so you
might also have different things like your vegetables, dairy products have a
low GI rating, so things like sugar or lollies often have that high GI
rating and part of that is because there’s not lots of protein present or
there’s not lots of fiber and so the body’s not able to, or doesn’t need to process it with as much… so looking at low GI foods over or
carbohydrate foods over high GI is a really great way to think about how am I
going – and to keep energy going for longer – so thinking about
breakfast you might have oats for breakfast and find that you know
what my hunger really doesn’t peak until maybe 11 and 12 o’clock whereas if I
have a bowl of cornflakes or rice bubbles I’m hungry by nine o’clock. Another thing that I’ve
noticed with all of the clients that I work with they are trying to lose weight
and so for a lot of them they will just actually not be eating enough food
during the day and so they get to that sort of three
o’clock or sometimes it’s actually after dinner they find they’re still ravenous
and you know it’s like I’m so tired or I’m really hungry and part of that is
they might say well I’m binging or overeating but in truth they’re probably
just catch up eating. Their body just hasn’t been supplied with enough so
sometimes it might be a case of actually thinking about what are the foods that
I’m incorporating in my day am i incorporating enough protein am i
incorporating enough of the low GI foods am i incorporating enough fiber to
actually make my meal substantial enough that I’m not just seeing that small
amount of energy going in and then expecting it to last me hopefully
the whole day and you know the brain is particularly wired to need glucose which
is the breakdown of carbohydrates so if we have almost starved our body during
the day then what we tend to go looking for are the biscuits or the lollies or you know the chocolate which we need that quick
energy release but the body then you know will typically
say I want it and I want it now maybe I want a lot of it and then the
problem where people then feel often bad or because they’ve now over eaten but if
they had have looked at maybe what lunch held instead of just having the salad
maybe it needed to incorporate a bit more protein or you know could I
have a wider range of veggies in there or could I put in some seeds or nuts
things like that and then the other thing I guess thinking about what
are the snacks that I’m going for when I do get hungry so if it’s a case of I
tend to lead towards yes the chocolate or the lollies then once again I’ve
asked well what did you have at lunch because if lunch has been insufficient
or it hasn’t had a lot of protein or complex carbohydrates or those lower GI
carbohydrates do we see that you’ve just used all that energy and of course
you’re hungry again but sometimes preparing for what are the
snacks that I’m having so instead of rating the cookie jar it’s actually a
matter of having some nuts and seeds there at the desk. It’s having maybe a tub of yogurt or some celery sticks and hoummos and you know a whole grain crackers and peanut butter so they’re
foods that will provide our body with the energy that it needs but it will
sustain us to get us to dinner time I also think about when I’m
eating those pleasure foods or that you know I’m grabbing the cookies
what am I actually needing and sometimes it’s because yes I’m really hungry but
other times it’s because actually I’m just really bored at the moment, or I’m
really tired, or my brain just seems a bit fuzzy
and so sometimes I suggest to people that maybe it’s to think about asking
that question what do I need now, so just before I go for the biscuit, actually what do I need and sometimes it might just be actually I need some fresh
air and so would it be better to go outside get some fresh air and feel
more alive or you know what um I don’t actually I’m not hungry you
know maybe I need a glass of water because I’m actually really thirsty or it
might be I’m really tired of doing what I’m doing. If I just take a break and do
something else I found that I haven’t needed to have (that snack) – so it’s been a bit – mindful it is very much being mindful and listening to what your body’s
saying I think that’s really key definitely. And so in our annual
survey we heard from women, women reported that 43% of them drink alcohol
daily or at least weekly so on that statistic Kim could you please explain
if alcohol or caffeine for that matter is being used as a pick-me-up? Yeah I think
it is often, very much so I think for some people it’s actually asking do I
drink and there’s actually nothing wrong with having a glass of alcohol or having
a cup of coffee but just asking am I using this as a means of providing with
the energy or am I needing this to actually get me through because if
the answer’s yes then sometimes that just creates more of that habitual response
and so it’s then saying well I have to have this in order to get through and
so if it’s being used then for a habit then often that’s where we see that
creep in the amount that we might have so you know the recommendations for
women are a glass of alcohol which is really not a lot of alcohol that’s a
hundred grams of wine or 30 mls of spirit, that’s not a lot to be having
and the recommendation is to have two alcohol-free days a week so then when we
think about how much am I actually having sometimes it can be oh you know
I’m now using this as a pick-me-up but once again or even sometimes the self-care
and yet we know that then I guess the flip side of that is it’s actually not
serving us super well, and so what could I do and maybe there’s something
that I could actually ask about do I need a little bit more self-care you
know enjoying a glass of wine is fine with friends and that may be a
really nurturing experience but actually when I’m using alcohol just to get me
through you know and think about what are the times when I might be
having too much alcohol you know is that when I’m getting ready for dinner and
coping with the kids because you know it’s really been a stressful afternoon or is it
sitting in front of the telly and I’m mindlessly drinking
am i then taking on you know just more than I need and what started out
pleasurable is now leading to something that’s you know not fantastic for me. And
I think the same with coffee you know for some people they actually will use
coffee as that pick-me-up now and we know caffeine can do that for us
but when we’re having too much of it that’s when we can get into the point of
actually it might be a problem that I’m not having enough of other things so you
know I hit the afternoon and I feel like oh I just need a coffee once again
asking, what do I actually really need right now and it might be, you know what, I need
some nuts and that would serve me better than maybe just that
pick up where I might see that brace of energy but then the drop off so
being mindful of how we’re using alcohol do I need this and if the answer is
honestly I don’t think I can get through without it then asking is
this actually serving me really well Yeah perfect thank you on our daily
content today too, we also have a fantastic quiz where you can go and test your
knowledge on alcohol – we also have a fantastic recipe on there for busy women
it’s easy to prepare and really nutritious as well as an
article on there about snacking versus grazing and what’s the difference so
thank you for joining us today thank you everyone for tuning into our last live
video I hope you’ve had a fabulous Women’s Health Week and we look forward
to speaking to you again soon thank you very much goodbye

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