#7 Q&A with Nat & Kate - Your Burning Questions Answered
The Holistic Nutritionists Podcast
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In Episode 7 of The Holistic Nutritionists Podcast, Natalie Douglas and Kate Callaghan answer common questions from listeners in a Q&A session like, “What do you think of low calorie diets for fat loss?”
- Spontaneous rant on low calorie diets for fat loss
- Cooking methods to maximise nutrient density of vegetables
- How many hours of sleep do we need a night
- Can you cure IBS and a missing period with a Vegan diet
Natalie K. Douglas 0:00
Hello and welcome to the holistic nutritionist podcast. My name is Natalie Burke, holistic dietitian and nutritionist from health by whole foods.com.iu. And with me I have Kate Callahan, the holistic nutritionist from the holistic nutritionist calm, Kate, we’re so happy you’re safe. So in case anyone doesn’t know Kate lives in New Zealand, and that’s why I’m happy she say.
Kate Callaghan 0:25
Thanks not yet scary times 7.5 magnitude earthquake, it’s caused a lot of damage. Yeah, I thankfully didn’t feel it because I was fast asleep. But I’ve been in one before and they are scary. And my heart goes out to all the people that are still feeling them. Apparently, I heard on the radio, there’s been 800 aftershocks. Oh my goodness, last 24 hours.
Natalie K. Douglas 0:45
800 that is crazy. This whole people like I’ve never been any in anything like that. And I can only imagine how scary it is. Because it’s it you know, you can’t just move away from what’s happening. And really, there’s no, there’s not all that much prediction around. what’s what’s going to happen.
Kate Callaghan 1:03
No, it’s horrible. You don’t know how long it’s going to go for. And you don’t know if it’s going to get worse. And there’s no way no way you can go. It’s the worst thing. Yeah. Everyone has said Well, everyone that I know is safe.
Natalie K. Douglas 1:15
That’s good. That’s positive and you just pay us came back from Fiji. Tell us about that. How was it?
Kate Callaghan 1:21
It was really good, really good. So I went to Fiji this first week is for a business retreat called note to change, which is basically all about building your business but also looking after your wellness. So I was a speaker on nutrition. And I was on a wellness panel as well with some amazing people and one of them was Macaca who’s a really well known New Zealand blogger and social media influencer. She runs motivate me and then and the other one was there’s also Lisa Carrington who’s an Olympic gold medalist. And and there was Michelle del corte, who is the founder of PDA global It is really amazing people and it’s pretty amazing to
Natalie K. Douglas 2:03
shoot a podium first sorry as I should.
Kate Callaghan 2:05
I love you.
Me so that was amazing. That was that the Intercontinental in Fiji and then we went out to Treasure Island and had a nice little family holiday. That’s awesome.
Natalie K. Douglas 2:18
And I heard Olivia got her hair braided, but it wasn’t as successful as
Kate Callaghan 2:26
she got a hand braided and they put beads and I told them not to put the beads, but apparently they had to put beads. So she shook her head and got freaked out and then started to rip your hair out. So I pulled them all out. Yeah.
Natalie K. Douglas 2:36
Anyway, how are you? I’m good. I’m good. I’ve just had lots of clients the past week. So that’s been really good. I’ve had a few challenging ones, which actually I kind of enjoy. I had a few really, actually I wanted to share a story with everyone. So this isn’t an uncommon thing. And Kate, I’m sure you’ve had people come to you in the past with the same kind of story. And I had a young girl Come to me and she had seen a dietitian or a few dietitians in the past. And she she came to me for weight loss. And she was really hesitant to say another dietitian because of her past experiences. But a close friend of mine suggested that she come and see me and so she ended up coming in her story was that she’d been to see this dietitian and got put on a 1200 calorie diet or really low calorie diet. And she stuck to it as you know, as closely as she possibly could. And she lost weight initially and the dietitian would weigh her each week. And then she started not to lose weight and the dietitian question her compliance and the client had said, you know, I’m sticking to it. And I am doing what you saying. And I don’t know why this is happening. And so the dietitian, you know not to leaving her said, Okay, well, we’re going to lower your calories again, and load them to about 1000 or 1000, maybe 1100 it was and then same thing happened. And you know, you same story of you not compliance, we will have to try opti fast, which for anyone who doesn’t know is basically a really low calorie diet, but like just using shakes primarily. And she stuck to that for about three weeks, which I got, I don’t have her how she did that I could not do that. And again, no weight loss. And she ended up bingeing. And I, you know, I don’t blame her and I just, gosh, my heart went out to her. And I just think that anyone listening who has been told by you know, whether it’s a dietitian or a naturopath, nutrition, it doesn’t matter. It doesn’t matter who it is, it’s not shaming all dietitians, because not everyone is like that. But if you’ve been told that, and you have stuck to what they’ve said, and you’ve got that feedback that you know, you’re not complaining that this it’s your fault, then move on find someone else, no one, you know, needs to be on that low calorie diet to lose weight. And what works for for one person may not work for someone else. And a good practitioner, is there with a whole bunch of tools to help you and should not be, you know, I guess so concentrated on only one strategy being for weight loss or early this strategy being for this illness, like everyone is different. And everyone’s gonna respond differently. Okay, have you had like similar experiences,
Kate Callaghan 5:24
DS and it breaks my heart. And then there’s people who try and say you need to eat more to lose weight. So your thyroid functions properly, like you’re not losing weight, you’re gaining more weight because your thyroid slowed down with them. They’re sort of scared to eat more. Yeah. And they have this horrible relationship with their body, they have this horrible relationship with food, all because someone else has said you need to eat less. And they’ve also said, you’re not losing weight, because it’s you’re not doing the right thing. You’re not doing what I told you. You’re a failure, basically. And it’s just, this is why we have an explicit podcast because it makes me so mad. Yeah. And don’t you remember in university, we were taught that that SI
Natalie K. Douglas 5:59
Kate Callaghan 6:00
whitelist clients come to us and they show you the food diary and they eating you know, the amount of calories they quote unquote, supposed to. And they’re not losing weight than they are lying. Yep, I remember I remember that area and absolute bullshit. I’m sorry, we needed to put a swear word in there.
Natalie K. Douglas 6:17
And we’re not lying. Like I remember sitting in that lecture and hearing that and being like, Are you serious? Like it was? It was a little? Yeah.
Kate Callaghan 6:28
Well, I tell you, when we went to university,
Natalie K. Douglas 6:33
I just think it’s, it’s Yeah, it’s horrible. And, like you, I think what is the most horrible thing is what emotionally it does to that person. And the disconnect it causes between their body and their minds, like, they start to believe that, you know, they shouldn’t listen to their body, and that they should just do what this person outside their body is telling them to spot. The fact that it’s not working and your body’s screaming that had this is not right. And I just, it makes like you it just makes me so angry, but most are really grateful that she came to me and then I can give her you know, steer in a different direction. And I think like you said it will be it is challenging for people who have come from that area to start eating more and I think that’s half the battle East coaching them on the why because I think it’s important to give people the reasoning behind it. Otherwise, it’s just another rule to follow.
Kate Callaghan 7:28
Definitely, I think but I think the most rewarding thing is when they do start to trust that they need to eat more they do start to eat more and maybe even exercise less and they lose weight. Yes sets I feel like this is a revelation I’m happy I’m content I’m yeah, I’m eating all this food this good tasty food. Yes.
Natalie K. Douglas 7:45
I know, I had a I had a CrossFit come to me. And she wasn’t eating quite enough for her performance goals and her body composition goals. And we have literally, you know, almost doubled her calories and same thing, performance has gone up. Body Composition has changed positively and she’s just feeling so much happier and more energetic and I just think off like everyone should be doing like should have this opportunity to to feel good in their body.
Kate Callaghan 8:15
Absolutely. And the weighing weekly. That’s all
Natalie K. Douglas 8:18
Kate Callaghan 8:20
I mean, especially as a woman your weight can fluctuate so much throughout the month. Yeah. Even even throughout the day. I need depending on
Natalie K. Douglas 8:27
Yeah, throughout the day. Like did you pull that morning? Like Glee? WO you’re holding on
Kate Callaghan 8:31
takes just fluid? Yeah.
Natalie K. Douglas 8:33
What clothes are you wearing? Like, I don’t know too many people that walk into the dietitians office and strip naked and stand on the scales. There might be some out there.
Kate Callaghan 8:48
Come to my office.
Okay, we should probably do we might okay. We got an absolute rant, we could actually make a whole podcast.
Natalie K. Douglas 8:58
Yeah, we could remember we will win do
it yet would.
So today we’re actually doing a q&a episode. And we have four questions. However, depending
on time, we barely get through a couple.
So we won’t give the names of the people who asked the questions, I will just read them out. And we’ll go from there. First, I will read out our disclaimer quickly. So the advice given in this podcast is not intended to provide medical advice, or to take the place of medical advice or treatment from your primary hit primary, not your primary here, your primary
primary care physician.
Do not listen to your hair, unless you have some freaky kind of, I don’t know, third way, what’s the sixth sense? The facts and information offered based on a combination of scientific evidence, clinical practice experience and personal experience. So question number one
is I’ve got a question having a different message of cooking vegetables affect their nutritional value, for example, steaming versus grilling versus microwaving versus baking, etc. So it’s quite a lot in that question, despite it being only one sentence. So we’ll just cover a bit of the basics and give you a few tips. So before I actually start, I will say that there is an awesome book that goes through a lot of this and it’s called eating on the wild side, I think do you know the author of it? Are you maybe Joe Robin, I’ll have to get up to her. I don’t want to say the wrong thing. But I’ll yeah, I’ll give that to people in the show notes. But anyway, that’s a great book that actually goes through a lot of this in much more detail. Joe Robinson Yes. Jerry Robinson eating on the outside. So look, I guess it’s it I will say that it’s different for different vegetables actually. So sound vegetables and fruit some vegetables are more nutritious when they are eating raw, some vegetables are more nutritious when they eat uncooked. And it really kind of it depends in that way I will say like my general advice would be to eat a variety of raw and cooked vegetables. I will say when you’re cooking vegetables, the best methods to use would probably be methods like steaming and not for too long like not so much that you know you you’ve got like mash on your plate that so they’re kind of still firm but edible. Um so steaming them stir frying them grilling I haven’t To be honest, I haven’t done too much research into them because I don’t tend to grill a lot of my vegetables but I would say it would probably be somewhat similar to stir frying and then I would also do slow cooking as long as you’re eating the liquid he’s in the slow cooker as well the one that I probably wouldn’t do too much is boiling because a lot of the nutrients Leach adding to the water and most people aren’t drinking that water therefore you are losing a fair bit of nutrients from there. Kate Do you have any advice on the kind of fresh this frozen versus canned kind of situation
Kate Callaghan 12:26
I think it depends on how long the produce is being therefore sometimes frozen is actually better than fresh because we have sometimes the fresh will quote unquote fresh fruit and veggie in supermarket can have been sitting there for a long time or been sitting in refrigeration or have come from across the other side of the world and going through all this travel and taking ages from the place that was picked so it’s lost all this nutritional value where it’s frozen veggies usually snap frozen at the time or close to the time of picking so those nutrients are actually more retained in them so think if you’re you’ve got your own garden or you know you’re going to grow as market farmers market and getting your veggies the fresh is probably best and otherwise I think frozen is absolutely fine or combination of fresh and frozen. Yeah and and can I generally don’t like canned veggies can beans and things are okay but can be these are not that keen on in terms of the cooking. I like baking this like you know stir frying probably baking mainly because the nutrients are really retained in there and you can use oils like coconut oil or olive oil which is going to also help you to absorb all those fat soluble vitamins in there. And same with things like steaming you should always add butter or ghee if you don’t tolerate dairy or olive oil just so you do absorb more or more of those but soluble vitamins and increase the taste.
Natalie K. Douglas 13:55
Yeah, and I’d say like also with with baking, like grilling and stuff all over stir frying, I’d say I would choose that mainly because a lot of people are not using you know, cook cookware that is non toxic, like a lot of people are still using Teflon non stick pans. And when you’re doing that it’s it’s not so much got to do with the nutrient content of the vegetables themselves. But you know they are harmful chemicals from those cookware items that are going to be getting into your food whereas baking, you don’t have that problem. Yeah, only a few other points I like a few other tips I actually wanted to give you that I actually learned from that book that I mentioned is that Queen onions actually times their pungency and brings out their sweetness and increases their nutritional content. Cooking blueberries can increase their photo nutrient content as well. potato skins contain 50% of the answer Yeah, antioxidant activity in the entire potato. I would caution there that I would probably be sticking to organic potatoes because I believe they are in the Dirty Dozen I don’t think sweet potato sweet potatoes are on the Dirty Dozen so you could eat their skin but you know if you’re going to eat the skin of the vegetable, the fruit I would probably be buying organic cooking tomatoes converts the lack of pain into a form that is easier to absorb. And the longer you cook it the more health benefits you get. So slow cooking tomatoes is a great idea and use all parts of the tomato as well because the skin in the stage of the most nutritious nutritious part of the tomato and the reduce the juice is actually reaching glutamate which enhances that flavor. Steaming broccoli for less than five minutes preserves the most nutrients boiling it or cooking it in a microwave destroys a high percentage percentage of its potential health benefits. And raw broccoli gives you the most sulforaphane but which is a cancer fighting fighter nutrient. However, it will be quite high inflation. So if you’re if you have an order autoimmune thyroid disease or sub optimal thyroid function, then cooking is a better option. And same goes with cauliflower and any other cruciferous vegetables. And I think there are a few good tips for people to go go away with I don’t want to spend too much longer on that question just so that we get to some others. That sounds like a really good book. Yeah, it’s Yeah, it’s awesome. It’s on the wild side.
Kate Callaghan 16:33
Natalie K. Douglas 16:35
awesome. Like, wow, why didn’t I know this?
Kate Callaghan 16:37
Yeah, this is really cool.
Natalie K. Douglas 16:39
Yeah. Alright, so the next question is, I would love to dig deeper on sleep health. What is the minimum hours? minimum hours sleep one can survive on if done every now and now and then. Sleep?
Kate Callaghan 16:57
Please, an ongoing battle for me, small child who doesn’t like to eat? I think this one’s different for everyone. Really, it really depends on who you are, what you’ve got going on. And I also think age has a lot to do with it. Yeah. I mean, if I think back to my early 20s, there were a lot of nights that I was staying up past midnight, sometimes well past midnight, and I’d be fine the next day. These days, if I stayed up past 10.
Natalie K. Douglas 17:31
I’d be struggling when I wouldn’t have a podcast today we wouldn’t have we wouldn’t have I guess I don’t know. I’m out. I’m having a nap.
Kate Callaghan 17:38
So I do think it did. To a certain extent it depends on your age, it depends on who you are. I don’t think you really want to be going with the minimum amount of sleep on a regular basis. And I mean, if it’s once every now and then for our night’s sleep. That’s not ideal, but you could probably get by. But I wouldn’t go any less than that. Yeah. And you can probably talk about this now that you had work 48 hours of no sleep. Yeah, it was hardly, it was horrible. It wasn’t on purpose. Everybody it just happened
Natalie K. Douglas 18:15
was not partying, I was in my pajamas is crying because I couldn’t sleep anyway, I will be providing more information on my story with lack of sleep in the future. But for now, I’ll just so I guess I wanted to point out a few things that sleep does, that’s positive first. So I won’t say them all. Because it’s we really would be here forever. But it does enhance your mental clarity. It also helps with athletic performance, it makes you feel good in terms of mood, so provides a lot more emotional energy and physical energy, energy and improves your immune function. It also enhances your ability to just cope with different stresses that come in to into your life or in a day and lack of sleep. There’s a lot of research around lack of sleep and the actual impacts it has. So as I mentioned it, it does impair your immune system if you don’t get a good night’s sleep. And it also actually shows that even one night, my night of poor sleep can result in dramatic changes in appetite and food intake. And, you know, I think there’s also been other studies that show that it impairs carbohydrate tolerance and insulin sensitivity. Yep. And, you know, that’s like just restricting sleep for one night, or I think that that particular study was actually done when there was someone who got someone but people who got five hours of sleep, and not for just one week. So it really is having an impact. But you also have to remember that, as Kate said, Everyone is different. So some I thought there was also studies that have been done. And they put subjects in a stimulation free environment for 14 to 24 hours a day, and monitor their daily sleep quantity. And each day for the first two days, subjects slip for 12 to 20 hours, which is quite a lot. And then following that the daily sleep times actually kind of leveled out. And some people were getting about seven hours otherwise, others were getting a some people got nine. So everyone kind of found what their body needed. And I think that it’s important to realize that that you are different and you are unique, and the amount of hours of sleep that you function optimally on is going to be different. And I really do think that it’s important to create an environment that is conducive to good sleep. So making sure you sleep in a cool dark room. And what was interesting was they did another study and what correlated most strongly with the time that they that people would fall asleep, the time that they would wake up was actually body temperature and temperature of the environment around them. And that comes back to why we always recommend people to sleep in a cool dark room because your body temperature does have something to do and you know the temperature of your room has something to do with how you fall asleep and when you wake up. So that’s something that’s really important. I think something important to remember when it’s coming into summer. So buy yourself a fan or if you I don’t know don’t have one get your partner to stay up and just blow cold air on your feet. No, don’t do that. Because then you might be sleeping eight
I was just thinking of strategies that I’d probably use if I got desperate.
Kate Callaghan 21:43
Blackout cut me. Yes. Yep. By a fan fans are so cheap. Yeah, they’ve got a PowerPoint in the room. Get a $25 fan. And blast to WJ great.
Natalie K. Douglas 21:53
That’s a great Christmas present someone by someone who doesn’t have a fan a fan already. So no one buy me a fan.
Kate Callaghan 22:02
It doesn’t have to be a fan to me. You know we got a Dyson Airblade, shouldn’t we as brands
Natalie K. Douglas 22:06
You meant a DI sauna forward, Edmodo.
Kate Callaghan 22:10
Yes, we got it. We got a really fancy fan for our wedding. And, and we had a shitty $25 fan. Well, maybe not actually. I got for like a second hands or a school or something. The second hand fan would serve me better than the $600 fans. Yeah, right. Yeah, you got it. You don’t necessarily have to spend a little money just it just needs to blow air on you. And pretty much if it’s really hard, getting a water bottle and raise up with water bottle and
Natalie K. Douglas 22:46
actually went to this yoga dance party on the weekend was called a Kundalini dance party. It was so amazing. Oh my god, anyway, and at the end from all lying down each of us now she came in sprayed like this lavender, some kind of calming thing on us that was had water in it too. And all so amazing. I didn’t want to get up anyway. So you should do that. But ok, so moving on to the next question, which may or may not be the last one. So this one was wondering on an opinion, if you believe I could heal my stomach, IBS and missing period as a vegan. I know that’s fake. But I’m hearing all about the importance of bone broth, and I’m worried about my body and mind. Something needs to change, I finally acknowledged
Kate Callaghan 23:35
it, you expect us to answer this in in six minutes. That’s really
Natalie K. Douglas 23:39
we probably won’t be able to provide you with a complete it. So I will say in my experience, IBS is often caused from either saber which is small intestinal bacterial overgrowth, or it’s caused from parasites or general despite AOSIS, all three of those things, I find the most effective dietary intervention amongst other things amongst antimicrobials and lifestyle factors. And, you know, a few other things that we talked about in the consultation, I will put someone on a temporary therapeutic low carbohydrate diet to try and stop off those parasite told bad bacteria to put together a vegan, low carbohydrate diet that still meets micronutrient and macro nutrient requirements for someone and he’s giving them enough calories and energy to, to function is near impossible in, in my experience, at least. So I, I really, I know that it’s such a sensitive issue, because, you know, I don’t have anything against people, whether people choose to be a vegan, vegetarian, whatever, but in terms of treating a condition, I do not see the vegan diet being something that is going to be conducive to healing got issues, in particular. I don’t know if you want to expand on that, Kate, or if you have any experience or
Kate Callaghan 25:11
I Yeah, I agree. And I would, I would probably touch on the missing period aspect. I don’t like people being on a vegan diet when they have no period. And our reproductive system requires zinc, especially for for healthy function is zinc, the vessels of zinc are going to be from things like shellfish, and Robin, your plant based sources. And I mean, bone broth is amazing. But I wouldn’t be like I’m not going to be a vegan because I need to have bone broth, I’d be thinking about more important things like meat and eggs where you’re going to get this zinc and vitamin B 12. And IN and all of these essential nutrients that are required for a healthy functioning body. If you manage to get all of these essential nutrients. If you have this planned with health practitioner, then you might be able to do it maybe, but I don’t think you’re going to get sufficient amounts of those nutrients in a bioavailable form. So usable form and protein in a usable form to be able to get your period back in a timely manner. And yeah, with with the gut issues, I generally find that it’s difficult to do as a vegan. Definitely those I hate to say it but animal products are going to the very healing
Natalie K. Douglas 26:28
they are and that’s that’s the other thing I wanted to mention is you know, it’s not that you can’t get probiotics and fermented foods in on a vegan diet like that’s probably the easy part but the actual gut lining healing type foods are reaching animal based foods like bone broth, you know, gelatin in meats that have slow cooked like so you fattier cuts that have those kind of What am I thinking, Okay, the coach like ribs, yeah, reason, shame, all those things. So they’ve got the most gut healing and nourishing nutrients in them. And it’s hard, you can’t you can’t get them from vegan sources. And it’s just not the same. So, and you also have to remember that, especially in in condition, in a condition like CBOE, often you, you won’t tolerate a lot of probiotics or fermented foods in the beginning when you’re treating it. And it’s somewhat contraindicated in a lot of people to give them high doses of probiotics, when you’re trying to treat a condition before you’ve actually addressed the fact that in CBOE their, their motor complex it should be moving food through their intestinal tract isn’t working, and the probiotics will just can just go to that small intestine and make the problem worse. So it’s really important that you do work with a health practitioner and realize that at you know, sometimes, even if you rarely give up the vegan diet and just focus on healing and accept that, that might look a bit differently to what ideally you would like. There’s not to say there’s nothing to say that you can’t go back to a more, you know, vegan or vegetarian based diet after you’re healed. But in order to provide your body with what it needs to heal and function properly, I don’t believe that a vegan diet is going to be the fastest way to get there.
Kate Callaghan 28:32
So agree, I think a good resource, I would say, is Denise minger, and her website raw food SOS calm, so she used to be a vegan. And she I think she still follows very much a plant based diet, which we recommend as well. Yeah. And that she has some good strategies for people if they want to keep being a vegan to ensure that you’re getting all of the micronutrients that you require to check out that raw food dot com.
Natalie K. Douglas 29:00
Yep, that’s a really good resource. Actually, I will write that down and will pop it in the resources section as well. Now, we did have one other question. However, we’ve kind of run out of time. So what we will do is we will pop that question into the next q&a. And sorry to the person who asked that, but we will get to it. And we will address it in the next q&a episode. So please do keep sending your questions in whether that is via our social media channels, or via email, whatever you want to send them in through, please do so that we can answer them. And as you can say, it doesn’t really matter what they’re about. We’re happy to provide our opinion on each of them. Okay, we like the question and Yeah, we do. It’s fun and sorry about the ranch at the beginning, but we will make an episode out of that one day.
Just because we have way too many opinions on it. It was required. I was my best friend told me how opinionated I am last night.
Oh, yeah, right. Don’t you hate it when best friends are truthful?
Like, I’ve had that one before. My family Actually, I don’t want to be an opinionated person. But I think I am sorry.
I just I Well, I just see it as I have a lot of thoughts. And I have a lot of perspectives. But to our defense, we are also very open and happy to hear other people’s opinions. So yeah, not all bad. It’s not a one way street. We’re not like, opinionated to the point of being arrogant. And
Kate Callaghan 30:30
I don’t know whatever the other word is.
close minded. Yes.
Natalie K. Douglas 30:35
close minded. So we will finish up there. Kate, was there anything else you wanted to tell everyone before we go?
Kate Callaghan 30:44
Nope, that’s it. Alright,
Natalie K. Douglas 30:47
well, thank you everyone for listening. And we hope you enjoyed some of that and got a bit out of it. If you have any follow up questions from anything we’ve said again, feel free to contact us and we can address that either personally to you or we can discuss it on the podcast if we think it would be relevant for everyone else to hear. You can leave us a review on iTunes. If you are feeling extra kind we would really like that. Other than that, we will see you guys again. soon. Have a lovely day. Bye Kate.
Kate Callaghan 31:19
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