Do you find it easy to get to sleep, or maybe you get to sleep but then find yourself awake a few hours later.
To celebrate the release of our.
Brand new range of hot chocolates, on today's episode of The Nutrition Couch, we are deep diving all things sleep and also skin so you can be looking and.
Feeling your best every day.
Hi, I'm Cisyborrow and on Leon Wood, and together we bring you The Nutrition Couch, the weekly podcast that keeps you up to date on everything you need to know in the world of nutrition. But as we cover all things nutrition, science, sleep and skin, we also have found a new delicious seed based.
Snap in supermarkets. We know you're going to love and if you are lacking.
Some motivation at the moment, we have some ideas that might help you get moving. So Leanne Today is the day that you have been to our factory and collected our hot chocolates.
We've got two ranges.
We've got Rest which is a dairy based formulation to facilitate and support a healthy night sleep, and we have a Gorgeous Blow, which is a non dairy coconut based formulation that we have specifically developed to nourish healthy, glowing skin.
So we thought that in line with that, it was time perhaps to talk a little bit about all things nutrition and sleep, because I don't think we've done it for quite a while, and I know talking to women every day that whether or not they've had a good night's sleep, particularly for myperi and postmenopausal women, who know that those hormonal shifts directly impact sleep quality and even the ability to get to sleep is such a huge
part of women's health and well being. And you know, we have created this hot chocolate drink with some nutrients which we'll go into detail about to help support a healthy night sleep. But we thought, first of all, let's talk about some general nutrition principles and some of the things we observe that may be impacting your sleep. So, first and foremost, my experience is people eat their peoples.
Women eat their dinner too late. Now, there is no doubt that if you've eaten your dinner within an hour or two when you're going to bed, it will have a profound effect on sleep that you may not even be considering. So first and foremost, when you've had a meal, and often a larger meal, at eight or nine o'clock at night, keep in mind.
That all your blood flow is directed to the digestive.
System, and that physical discomfort even of having food, if you suffer from reflux, if you feel bloated, if you have a tendency to eat too much, that absolutely is going to be made worse if you then lie down, because all of that gastric acid that's there to support digestion is more likely to come and repeat.
You're lucky to have gas and at a minimum leand.
We would encourage people to have at least two hours after their final meal of the day before they go to sleep, if not longer.
Basically, the earlier the better.
It's much better for you to go to bed on an empty stomach than it is to go And I can't tell you have any clients in mind and have reflux, have abdominal of this comfort, and we wonder why when we're eating.
That largest meal of the day.
So you want, as I said, at least two hours between that final meal, but I would say ideally three to four, because you want to go so that you're actually ready to rest as opposed to ready to digest, which is the state the body will be in. And if you're someone who finds that for whatever reason your dinner is later. You are much much better to have more food in the day and have that hot meal at lunchtime and then just use the evening meal as
a lighter, half sized top up. So that is a great time to utilize some of those lower cow three hundred calorie pre made meals that we often say are small. That's perfect for that time of night. A soup, an omelet, half a portion of dinner, and then have the half the next day. Because in many cases lea out. I find people aren't even hungry, but it's like they eat on AUTOQ anyway and still have dinner even though it's eight o'clock. And sometimes I have a client text me
and say, look, I'm actually not that hungry. Is it okay if I skip dinner? And I say absolutely. There's so many of us that have that belief that we must eat well. If you've eaten a decent lunch, if you've had a snack late afternoon, and you're genuinely not hungry, it's not going to hurt you to occasionally not eat, So don't be scared of that. Really listen to your body and see if you need to eat or not. That's the first thing. The next thing that pops up
straight away leanne is caffeine. Now, we often think of caffeine just in a cup of coffee, so people will say, look, I have to have a caffeine cut off at twelve o'clock or two o'clock in the afternoon. But caffeine comes in a number of other foods, and in particular it's in dark chocolate. So I certainly have a lot of clients you might stay well clear of the tea of coffee in the afternoon, but they're very happy to sit down to a chocolate based treat after dinner. And if
your caffeine sensitive, that will absolutely impact you. Because you've just looked up how much caffeine's in dark chocolate.
It's quite high. No, it's any small amount.
I think one out serving, which is roughly thirty grams, which if you're having a standard serving, cyber okay. But if you're having far more than just a couple of squares of chocolate, maybe you're getting in a bit more. But it's only around twenty to sixty milligrams of caffeine, depending on obviously the brand and the type and how.
Much percentage of coco.
Yeah, that's based on about seventy to eighty percent coco as well, So twenty milligrams is roughly you know, what's in a cup of tea as well, not too much, but again depending on brand and type, it could be up to sixty. So if you are a caffeine sensitive I think that may make an impact. But if you're not, like I know, you know, I've got friends of mine that can have a latte at eleven pm and go
to sleep five minutes later, they're fine. So it's really probably only for those caffeine in sensitive folks that you'd probably want to worry about that. Also, considering that caffeine has a six hour half life, so six hours after you've had a cup of coffee at midday, six hours later, there's still half the amount of caffeine in your system.
True, but I think sixty milligrams is not insignificant considering that a shot of coffee is one hundred. But I think for people, whether or not your caffeine sensitive, if you have trouble sleeping, it's certainly worth going without the caffeine to see if it helps. So just be mindful if you're having something after dinner as a tree, and it's generally chocolate based, because you do get a little bit from milk chocolate as well.
You're probably better.
To swat maybe and do something like our like a hot chocolate that we formulated here, some frozen yogat, something that doesn't have the chocolate base, just to see if it does help, particularly if you're one of those people who struggle, because I should say is an offside. One of the reasons that perimenopausal and postmenopause are women struggle.
With sleep is that when you're going through.
Those hormonal changes, the hypothalamus goes chaotic, it goes all crazy, and it doesn't know.
If it's asleep or awake.
And that's the hormonal shift that comes as you reduce estrogen over time. So it's not just you, it's actually profound hormonal shifts in the body that are causing that. So then it comes down to how do we best manage it given that that's physiologically going to happen whether we like it or not. So certainly paying attention to
are you eating chocolate and the like? And I have quite a few clients who have diet soft drink at night so they avoid having it in the day and then they might have a cheeky diet coke or Pepsi max with dinner. Well, again, it is a source of caffeine. It's not as high as start chocolate I think from memory, I think it's about thirty to fifty milligrams in a buddy bottle of diet soft drink like Colon soft drink.
So again, if you have that part of your routine and you're struggling with your sleep, it's probably worth going without it or trying a caffeine free variety to see if that does help. And then finally that the point I want to talk about in terms of sleep and nutrition is the alcohol.
Now, alcohol generally disrupts sleep.
There's strong evidence to show that it impacts the ability to get into a deep sleep, which is why you might find that when you've had a few drinks you sort of pass out and then wake up a little bit later. But it's also incredibly dehydrating. Now, if you're dehydrated, and particularly if you've had it with a salty meal,
that again will impact your sleep. So certainly it's worth considering do you really need that glass of wine and if your sleep is being so severely impacted, is it worth going alcohol free for a while to see if it is improved? And I just today's spiritual client who said to me that the number one thing she noticed since giving up her wine each night was the impact on her sleep, because when she would have a glass of wine, she would wake up several times and it
was disrupting her sleep. And the issue is that is that she continued to wake up through the night and have disturbed sleep, and hence it really impacted her. But in terms of some key nutrients known to help perhaps benefit sleep, certainly, one of the reasons that we've added some the amino acid l trip to fane to our restop chocolate is that there is evidence to show that helps promote a sleep cycle. So that's one of the
key things. We know that magnesium helps is a muscle relaxant, so we've added some magnesium in as well to that mix.
The other nutrients are a couple of.
Herbal additions that we know have got some evidence based to them.
Yeah, we've got glycine, which is a good one. Obviously, you know, there's not strong, strong evidence based to these ingredients, but there are some small, more emerging studies and research coming through, so Glycine was an important supplement that has been shown in some small studies to sort of trigger a drop in body temperature and at the same time help people to fall asleep more quickly and spend more time in that deep ram type sleep. We've also put
Kamamle extract in there. We know a lot of our clients that love a cup of Cama mal te full bed. It's very calming, it helps them wind down for the night. Passionflower extract is something that we've used and it's a beautiful little botanical there's some small research studies that show that it helps you treat anxiety, sleep and insomnia. And Jujube extract is our last one, which again there's some small research studies that have shown that it can help
to increase the total sleep time. Some beautiful ingredients in there, some active botanical ingredients as well, and it's all coming together in a really beautiful, creamy blend of our rest hot chocolate, which is available at design by a dietitian. So we're so so proud of it. We think it tastes amazing, but we are biased, so you'll have to jump on order some and try some of yourself to see if you think it's as good as we do.
So talking about rest for nights sleep and by all means actually if you have any other remedies or strategies that you use to promote a healthy sleep, do.
Let us know on our Instagram.
But the other thing we wanted to talk about today because we've released the skin version below, which is a dairy free mix, because we know a lot of people and totally find dairy upsets their skin, and hence we wanted a dairy feed mix with still a collagen base, is talk about the role nutrition plays in.
Our skin health.
And the first thing as dieticians we will say is there is not one food that you can eat to determine or ensure that you've got healthy skin, because skin comes down to the health of our body, and that
is very much in terms of our overall nutrition platform. Now, skin cells turn over about every three months or so, and so it's very interesting that when a client will start a new diet regime and be eating a lot more dietary fiber and a lot more Omega three fat and get rid of a lot of the process feeds that with quite quickly the look and the change of their energy and their skin happens quite quickly, and that is not by chance.
It's because you do see that in the eyes and the skin very very quickly.
But it's not a matter of just popping some Amiga threes and off you go.
It's really about.
Making sure that you're ticking a box on a number of those key nutrients. So the first thing to check is what we would call the health of your digestive track and how much range of plant based foods and.
Dietary fiber you're having.
So it's getting those seven to ten serves of fresh fruit and veggies every day. And that's constantly what I'm saying to my clients. You need more fresh food in the day. You need at least a couple of serves. It's not good enough just to have toast and cheese or toasting and egg. Where's the tomato? Where's the addition? At each and every meal. There needs to be fresh food and that range because that promotes the gut microbiome diversity.
And that's where we're looking at a range of different foods, different seeds, different nuts, different grains. The more of those the better when it comes to overall digestive help. And that's why I do like salad bags because you get a range of different vegetables going in, Whereas, particularly at the moment they end, the cost of food is so high.
Like you go to make a super a salad, it's costing you twenty thirty dollars by the time you buy the leaves and the tomatoes and the caps can wear as at least in a salad bag you get several different types of lettuce and mixed things, so you get some of those range of nutrients at a much more friendly price point. The next is the good fats, now the good fat ratios in our diet. Predicting flammation and inflammation is one of the key things that will predict how.
Your skin looks and feels.
If your skin's inflames, you'll notice redness, you'll notice dryness. And that's why we often talk about a fish oil and Amega three is being so powerful because they are the powerful anti inflammatory.
So if you really.
Want your skin to be better quality and texture, you've got to eat more early fish. You've got to eat more sardines, you've got to eat more salmon. With the skin, you've got to have those really high quality amiga three fats and if you're not a fish eater, certainly trying a fish or capsule or the seeds and in particular
things like sunflower seeds, pumpkin seeds. That's why we like the munch snacks and we've got another seed based snacks to talk about in a minute, because they super load those anti inflammatory fats and basically undo some of the damage that comes from day to day life and eating, having caffeine and being dehydrated and all the things we do on the weekends. And then nutritionally, certainly there is evidence for vitamin seed. Now we have added vitamin C
as an evidence based to Glow for that reason. Basically, vitamin C is involved in new cell generation and collagen formation in the body, and because it's a water soluble vitamin, you really can superload it. So it's very high in berries, but also things like Mandarin's oranges, Kiwi fruit, red capsic and sweet potato. So you certainly would want to be including at least two to three of those brightly colored
vitamin C rich vegetables every single day. That's where you're going to superload vitamin C. And even in short term studies, actually when people have superloaded beat a carotene or carrot like having a lot of carrots and your skin might go a little bit orange. There's evidence to show that it improves the color and tone of your skin within days.
That's how quick that is. So certainly we've included vitamin C in our skin formulation, and we have included collagen a strong source of collagen on a daily basis has been shown to improve cell quality and strength and elasticity. And then the third nutrient we've put in the skin GO formula is coenzon q ten, which is basically a very powerful antioxidant and I first became familiar with co q ten working with heart value patients.
It has been proven to improve blood.
Flow and certainly for skin health, it's linked to vitamin C and basically keeps our cells healthier. And when our cells are healthier, our skin will look better and have a better texture and color, which is what we're seeing each day when we look in the mirror.
And there's also been some small research studies that show that dietary intakes of coenzyme q ten can also see small improvements in wrinkle area of fraction and also skin smoothness as well, and then just going back to the collagen that you mentioned, suzi is such a powerful nutrients and we're seeing more and more research studies coming out to show how important it is in terms of improvements
with skin elasticity and also skin hydration as well. But it's really important that you take the right dose of this. So the research really shows that it's two to three grams of collagen a day. If you take half a gram or one gram of collagen a day, you're not going to see the benefits that the research actually shows. So you have to make sure that when you're reading about these nutrients, and you're hearing about these nutrients like protein.
For example, if you take ten grams of powder, as that's the only part of the meal of snack you're having it in, that's not very much. But if you get that up to twenty or thirty grams, you're going to see the benefits from a metabolic benefit. Same deal with collogreen. You take a gram, you won't see anything. You take between two to three grams and you will see some benefits because that's where the research really sits. So you have to ensure that you take the right
dose in the therapeutic dose that the research shows. So with colligen, it definitely is two to three grams are serving and in our glow hot chocolate, I'm pretty sure, so say correct me if I'm wrong. We have two and a half grams are serving.
Don't we? All right?
I don't think I really have too much more to add there. I think you pretty much ticked it all off. But absolutely fresh as best. The more brightly colored you can get frozen is fine, canned, you know, tin fruits and veggies as well, they're all fine. But the more diversity and the more color that you can get in obviously, the more nutrients and more vitamins, the more minerals, the more antioxidants and polyphenols that you're going to get through
your diet. And you can't do that if you're just having chicken, broccoli and brown rice every single day, if you're having grilled fish with sweet potato and green beans every single day, you have to make sure you're essentially eating the rainbow. As corny as that sounds, that is the best possible thing you can do for your skin, and also remembering those environmental.
Factors as well.
If you're hugely stressed and you're not sleeping, well, that's not going to have a great impact on your skin. If you're somebody who smokes, your skin has no help. If you go out in the sunshine each day and you never ever wear sunscreen, you've got no you know, you've really got no hope for glowing skin. So there's a lot of environmental and lifestyle things that we can do as well. And also, of course, exercises wonderful. It increases blood flow, it gets you know, blood moving through
the body. That's also really important for glowing skin, as is a great skin care foundation and a routine. You know, if you routinely go out drinking, you have a late night, you're standing around people smoking cigarette, you're getting that passive smoke, and then you come home and you don't take your makeup off before bed, you've got no hope. So our hot chockel is great, but it's not that great. You've got to do the basics too.
I need to submit negative if they can, I just quote you on that you've got if you're out What did you say, if you're out in the sun, you've got no hope.
Uplifting.
But we also cancer safe as well. We would like our listeners to wear our sun. It's very important, particularly in Australia.
She's just gone and kicked up all the hot chocolates, so it's very tired. Like I'm gonna be very positive. I will say though, when it comes to Amiga threes, always have the skin on the salmon if you like it, because a significant component of the Amiga threes is in the skin.
So do that with the salt.
I know you do an amazing crispy skin salmon. Don't throw that out like it's ten people give.
It to like to the cat. Yeah, no, I no, it's my favorite part. But you got to salt it.
Yeah, You've got to salt the crap out of it for it to be good and crispy.
Yeah, or in the air fry it comes really crispy. Back.
You've got to because I naturally don't ur towards the skin like I certainly would be taking it off. And even one of my little boys loves bar one doesn't like salmon.
They like Barra Mundi.
So I'll do the salmon for me and my other little boy, and then one Gus only doesn't like the pink fish as much. He'll like sparam. But often even the barren mundy skin like, I'll take it off, whereas I think, oh, you've got to leave it on, because actually it's got a significant component of those A mega threes in that. And I know some people listening will be thinking, oh, I don't like fish, which is.
A chicky one.
So if you don't like fish and can tolerate fish or capsules, I certainly would be doing that for the long chain omega three fats that you only really get from long chain fish. Now, if you worry about it repeating, it'll put them in the freezer and then they dissolve and you won't get that regurge as much.
Or sort of burnt fish. But if you sort of allergic or really don't like it.
The next best option is those long chain plant fats in walnut, soylin seed bread, sunflower seeds, pumpkin seeds, and what's the amiga six flax seed all the sorry, yeah, that's right. And also flax seed oil is very good for women who are in peri years with dry eyes. One of the optomologists told me that, so that might be a supplement worth taking, but keep it out of the light because it's very unstable.
And it goes roundswered very quickly. So yeah, the flax seed or is.
Your next best bet if you're not a fish consumer, which leanne leads us to a product.
Now.
Today I said to Leanna wanted to do a lean sausage and she was not happy with it at all. She was like, no, we can't be recommending sausages. And I was a bit upset because I was thinking a lot of people eat sausages. But we will deal with that on another time because I have been to Cohal's and found another product, and I actually was happy with the ones I found because I haven't seen them before and I thought, all these are actually really good. So this is called Leanne. Pimp my Snack.
Have you heard of it?
No, I haven't seen them before.
I found it in the must have been health food section.
I actually might have been like chip section actually, and you can buy it online. Pimp My Snack or Coal's had them, and I just think they're fantastic because they're seed based and you and I love the Munchme seeded snacks, but there isn't a lot of seeds, but this one is great. So I picked up today the maple cinnamon seeds one, there's two. This is an eighty gram bag. They're not cheap. I think they're about five or six dollars,
but that's pretty standard boutique snacks, isn't it. So the ingredients are sunflower seeds, which I loved because you never see sunflower seeds in a snack and they're so high in the Amiga three plant based vats. Then pumpkin seeds, raw sugar, maple syrup at five percent, cinnamon, point seven sea salt.
And vanilla.
So as clean really as it comes, because even though there's two sources of sugar perserve, it only translates into two point one grams, which.
Is very low. So the bags eighty grams.
They're recommending a twenty gram serve, which, to be honest, would be more than enough.
Seeds, Like how many seeds can you eat? Like you ear need a little.
Bit and you get four point one grams of protein, one hundred and eight calories, three grams of carb. They haven't listed fiber, but I thought, like, how fantastic. You can either have a little handful in your snackplate, you could add it to your cereal.
In the morning.
It's gluten free and It's just an alternative to the munchmes if you want something different with a different flavor. So I'm giving it a five star rating. Pick my Snack, I love it. There's a few different ones. There's barbecue,
there's a plain one. But I thought, yeah, they're more these kind of healthier snacks we have because actually, when I was looking for a product, I was looking at these like extruded beech shroot chips and I almost pick those up, and I was like, actually, they're still pretty process really like, whereas these are offering good fats, protein, and we need a lot more of those. So yeah, have a look online. They're called Pimp my Snack. It's
four serves per bag. Just keep that in mind. But yeah, top marks for me, and particularly when we're talking about skin health. You can't go past long chain good fats when it comes to skin health and getting a serve of nuts or seeds each and every day.
Yeah, I love it. I agree, so much better than your damn sausage. I was like, sausages, No, these way better love them. I would recommend these my clients in two ways. I think on top of like Greek yogurt or like a high protein type yogurt. This would be an awesome option because sometimes my clients just get a bit over eating yogurt by themselves, but they do it a lot of yogurt, particularly when they're in a fat lost phase, because we know yogurt is one of the
most filling snacks out there. I handle my heart think a yoga like a Greek yogurt is really really compared to a lot of other snacks. If you're having a really hungry day, something like a bit of yogurt with some fruit in some of these seeds is awesome. I also think you could mix it through like some air
pop popcorn. A lot of my clients love popcorn, but you and I both don't love giving carbs alone as snacks unless our clients are hugely athletic and doing a ton of steps and exercise, which let's be honest, most of them aren't, which is fine, but we do like to pair carb based snacks with either some fat or someome protein to slow down that blood sugar spike. So I would love to see these with a bit of like air pop popcorn, because I think popcorn is a
great snack. I eat it regularly. I recommend it regularly, but I'll often give my clients popcorn with a few nuts. This could be a great alternative, or even like a boiled egg or some veggie sticks with a bit of like avocado guacamolid dip.
So I really like them. I think they're great. Hey weare fruit or fruit?
Yeah, yeah, listener question Now, a lot of people have been struggling with motivations at this time of year.
I've had a lot of.
My clients who are really feeling bluff. And I know the weather hasn't been good in brine Vegas either is at Land. It's been very wet.
It's merri wet andriy.
So I had a couple of my clients give me this idea. So I've kind of made the question up the questions around how do you get motivated to move when you're feeling pretty blah at this time of the year, because it's like August, you know, it's not summer yet,
it's not the weather, it's not great. And a client said to me that she had like enrolled you know, I think it was called Wild Women's Adventures or some kind of private group that goes on adventure treks, and I thought that is such a good idea because certainly I noticed an observation is that there's women say you go through and you have your kids, and you're sort of dating and busy and working, and then the kids grow up or you get divorced, and you sort of
have this lull maybe between forty and sixty or seventy whatever the age range, where you kind of you've had your kids already, you're just looking for something extra, and sometimes the husband's at home and they don't want to go out and were busy working, and it's like, you know, these women have got a lot of energy and they want to do things, but they're not necessarily feeling like walking around the block on their So I thought, do you know how many of these kind of women's trekking,
adventure event type programs there are all around the country and around the world where you can join like minded women to be active. And it can be mountain climbing, it can be bushwalking, it can be treking, it can be gearing up for events. You know, there's marathons coming up, there's half marathons, and sometimes that is the bit of social connection and excitement that you need to.
Get yourself active. And I thought, if you're.
Listening thinking I need to be more active, but I'm on my own a lot, my kids are grown up. I would love to go bushwalking, I'd love to go trekking.
Go online. I've just done a quick google.
There's like so many different women walking tours for women, adventure tours for women, hiking, women's tek training sessions like there are so many because there's all these like minded women who want to be active and don't want to and want to be social doing it. So I thought it was good just to mention on the potty because I'm sure there's people listening feeling like, oh, I can't bear it go to the gym again, and I'm so
sick of walking on my own. And there's a whole group of women probably in your area who are also very keen to go and enroll in these adventures. And I myself love to do long walks, and usually when I'm not crazy with kids and staff and school sport, I often do the bloody long walk. So people would have heard of those. They're the thirty plus k walks mitochondria disease. I find they're great events all around the country.
You need to train for them. Because they're quite long, and often you'll get in the past, got a group together of four or six people and you'll go and train together for them, and it's been fantastic and I've loved it, and I'll go back to.
Doing it again when I'm not so busy.
But yeah, certainly there are plenty of people out there who are like minded, who want to be active but are looking for a social way to do it. So if that's you, do a search and look for a local group of connected women, because you'll be shocked how many there are. Because women, if these generations will live very long lives. Let's be honest, the men don't generally
live as long as we do. And you know, you want to sit and active and agile and getting out there and living, and they could be a great way to connect with other people and you know, create a whole new aspect of your life that brings you enjoyment and a social aspect to getting fit and active without using a gym or traditional exercise, which may not be your jam.
I've had a couple of clients to like ultra walking. I don't even know the name for them, where they like, they've stayed overnight they've had to take the big packs with them, like they're hiking through the forests in the middle of the night like crazy, and it's a couple of days. So yeah, if you're into that kind of thing, you want the more endurance thing, they're definitely out there. But a lot of my clients just do like the
park runs on the weekend. You know, I think it's only about five k. You don't even have to run.
The whole way.
You can push a stroll, you can walk, you can just do a little bit and tap out. So yeah, just start small. There's quite a few good apps as that. I think it's called the Couch to five k or something or like. It kind of coaches you to train if you want to get into a bit of running, particularly as the weather warms up a little bit, it's good to get out there and get active. A lot of my clients play social netball, social touch that. There's
quite a few good things around. If you're not into the traditional gym based workout, or you don't like the workouts from home, or they're just getting a bit sale and repetitive, it is really nice to continue to shake up the exercise regime. The body does like doing different things. So if you've been doing the same thing for months, if not years and years now, it probably is a great time to investigate something different, trying to ensure that you still achieve that minimum of two days a week
of resistance based training. Particularly for women, once you get over forty years of age, we actually lose Women lose their muscle mass by about one to two percent every single year past the age of forty. So it is really that if you don't use it, you'll lose it. So it's incredibly important. You don't have to necessarily do it in a gym. You know, doing something like rock
climbing is definitely putting your muscles underloaded and tensions. So I think it's just really important to ensure you're maintaining that minimum of two resistance based training sessions a week. But shake up the regime, don't do the same old thing all the time. And yeah, get social, get active, sign up to something and motivate yourself. You know, it might be a ten k run around, it might be
a half marathon. If you're already a runner, you clock five ten k's regularly, maybe challenge yourself and sign up to a half marathon. In six months and get training. There are tons and tons of things out there, and the best thing is a lot of these races after charity as well. So it's really good motivation because you know that you're doing it for a really good cause as well.
Well. Yeah, one of the months at school was going to tour. What are you doing?
I'm getting ready to go away? And she was going to airs rock on a trek for five nights with the other school month.
I've seen them. I had a client who did that once.
Yeah, I was like, wow, that's cool, Like yeah, so it gave me the idea, and I think there's lots of options out there, and yeah, because so many of us sort of sit at home feeling lonely and it's a bit like we're going to gym again, Whereas that creates a group energy of different people when there's so many different events and trips you can do, and sometimes that's all we need. Isn't that just something to look forward to, to keep pressing on, particularly.
When things or when you're in one of.
Those transitions in life where you've spent twenty thirty years looking after kids and all of a sudden they go and you're like got all this gaping.
Holes, you know, how do you fill it with things that are meaningful?
And certainly you tick many a box by keeping fit, active, healthy and social in something that you can do for many years, because let's be honest, we can walk forever and you want to be able to do that and maintain that mobility.
So yeah, have a look, and we'd love to hear any stories.
But certainly I've had some great feedback from clients who have tried and looking forward to different things and it's given them so much enjoyment, particularly around training and exercise.
All rightly, well, that brings us to the end of the Nutrition Couch for another week.
Please keep telling your friends about us, and if you haven't, log on to Design by Dieticians, where you can see our range of nourished protein powders and our latest release, which is our Glow and Rest hot chocolate mixes.
And we can't wait to hear what.
You think of them, and we will see you same time, same place next week for our weekly episode.
Drops. Have a great week.
Thank you for listening.