{ "version": "1.0.0", "segments": [ { "speaker": "@paulthenutritionist", "startTime": "0.88", "endTime": "33.47", "body": "Welcome to the Nutritionist UK Coaching Podcast, your exclusive audio space designed to make this process easier, clearer, and more effective for you. Inside, you'll find bite sized guidance, walkthroughs of key resources, and relevant insights that cut through the noise to help you take action without needing to sit down and read through everything. Whether you're walking, cooking, or on the school run, this is here to keep you consistent, informed, and moving forward. Let's get into it." }, { "speaker": "@paulthenutritionist", "startTime": "33.47", "endTime": "105.315", "body": "Hello, and welcome to another episode. So this is the workshop riff from Friday, which was all about how to survive in the heat. I had a lot of, you tell me on your check-in forms that you're struggling to eat in the heat, your energy is not where you'd like it to be, you don't know what to eat in the heat, you can't cool down, worried about sweating, hydrating, all these bits and pieces we cover it all. We go through appetite, why it is so hard to eat when it's so hot, what to eat, I'll give you some pointers of, recipes and little bits and pieces there, talk through electrolytes how to cool down how to sleep and my most important topic at the moment future you so enjoy so it's about how to eat in the heat and the reason why we're doing how to eat in the heat is obviously it's been really hard so we're going to cover kind of eight different things It's not gonna take too long. So we're gonna cover appetite, how appetite is factored by the heat, what to eat in the heat, gonna go through my protein sorbet recipe, which I mentioned a couple of times, the importance of kind of heat friendly foods, electrolytes, how to cool down." }, { "speaker": "@paulthenutritionist", "startTime": "105.315", "endTime": "123.47", "body": "I'm not gonna mention the word aircon. Sleep, how to things you can do for sleep, which, again, don't doesn't involve aircon. And then why it's so important to lean into that kind of future future us that we've spoken about before. So as always, I've got notes on my screen, so I'll be I'll be going off there. Feel free." }, { "speaker": "@paulthenutritionist", "startTime": "123.47", "endTime": "146.405", "body": "I mean, it's not your nature really, but feel free to kind of chip in if there's things that you wanna add or whatever. Obviously, add stuff in in the chat box. And I'm sure there's things that you guys can bring in. Bremmel, you as a good example, you had to we'll go through what you were doing. You were trying something in in your in your bedroom with regards to putting stuff on the outside your on your room, which, again, is a really, really helpful thing." }, { "speaker": "@paulthenutritionist", "startTime": "146.405", "endTime": "198.165", "body": "We'll get into that. So yeah so the reason for this is obviously being super super hot and when we're super hot appetite goes to shit right we've we've and what would happen is people are barely eating a day and I've had a lot of people last week or the week before who just have no appetite and I think you know you either have an appetite or you don't right and some people I mean Ellen I feel like you said to me before I've never not had an appetite right so there's that side of things and then there's other people who as soon as it gets hot they just lose their appetite and as we know nothing should change because when we talk about our appetite and our eating patterns, we wanna ensure as best as we can that we're not starving ourselves because inevitably what happens in few you know, throughout the day if we don't eat all day as we go through the day at the back end of the day, we're probably gonna end up eating. So the first thing to recognize is that that is just your body doing what it probably should do." }, { "speaker": "@paulthenutritionist", "startTime": "198.165", "endTime": "222.7", "body": "Right? Because it's too hot. And what's happening is that the reason why your appetite vanishes is because the the physiological response is that your when you digest food, that generates heat. So when your body is kind of feeling a little bit hot, it's already trying to keep you cool as much as possible. So it turns kind of your your ghrelin down, and it just causes you to just not have an appetite in some people." }, { "speaker": "@paulthenutritionist", "startTime": "222.7", "endTime": "264.035", "body": "But on top of that, the blood will get diverted to the skin to try and shed the heat. Right? So that's again gonna cause less flowing into the gut. So, again, it's it's your body is being clever, but it's also quite unhelpful. So the thing that we wanna just be mindful of in in these scenarios, and if it isn't you, then it'll be your kids, it'll be your family, it'll be your partner, and whatever, is that obviously we don't wanna fall into that pattern which a lot of people will do where we perhaps aren't aren't hungry in the kind of peak of heat, so we undereat all day or we perhaps snack at things and then what happens is as it cools down in the evening, the appetite's gonna come back and then we end up perhaps overeating and we just kind of get the worst of both worlds." }, { "speaker": "@paulthenutritionist", "startTime": "264.035", "endTime": "281.03998", "body": "So and it isn't necessarily just calories as well that we want to worry about here, it's that we're obviously not gonna be getting our the nutrients that we want. And then your recovery is gonna suffer. Your energy is gonna tank the next day. Your sleep's gonna be impacted. You feel like shit the next day, then we're in that kind of cycle we've spoken about loads and loads." }, { "speaker": "@paulthenutritionist", "startTime": "281.575", "endTime": "334.97998", "body": "So the first thing to say is that if you wait to feel hungry in a heat wave, you're probably not going to eat, you're to under eat. So we want to ensure that we've got some kind of structure in terms of understanding what we're going to eat and then eat them no matter what, which is why it's important to work out what are the foods that we actually are going to eat which brings me on to my next point so what to eat so just eating more is going to be advice if you know you're gonna you've planned for the week that you're going to have a roast dinner and a cottage pie and it's 48 degrees and it's probably not going go down too well so the thing that we want to anticipate and this is it's so important to at least pre think what we're going to do is to think about okay it's going to be super hot this week so I probably want to go cold certainly at lunchtime because as I say nobody wants a roast dinner or a stew at 30 degrees so we want to build our day at the very least around kind of like those colder protein options." }, { "speaker": "@paulthenutritionist", "startTime": "335.46", "endTime": "377.28497", "body": "We could be really boring and we could go through colder protein options you know like it's okay by the way so you can form a really nice who was I speaking to the other day I can't remember but you can form a really nice like not even an acai bowl but like a overnight oats bowl which is actually really nutritious it can be a lunch although we would typically have it for breakfast, it can be really refreshing. I was speaking to somebody, I can't remember who, where we were talking about creating an overnight oats bowl where you use frozen strawberries, you put it in the night before. Think it was rose. You put it in the night before, and then it will kind of defrost slowly, and it's really refreshing, really nice. You're getting your protein in, you're getting your micronutrients in and we're getting some carbohydrate in as well and it will probably hit a spot." }, { "speaker": "@paulthenutritionist", "startTime": "377.28497", "endTime": "453.24", "body": "And then of course you can go through like you know those Marks and Spencer bold cuts you know like roast chicken and prawns and even tinned fish if that's your vibe like hard boiled eggs and I don't edamame if you're if you're a vegetarian it's okay to be having you know cold pastas and obviously rice salads and whatever but it's also okay to just have liquid calories at lunchtime as long as we're gonna we're gonna fill it up. Now if you've absolutely got zero appetite, I haven't got a problem with us just making sure that we're trying to hit our protein, whatever that looks like in terms of a protein shake or a protein milkshake or what I'm going to talk about in a second was getting some kind of protein sorbet or a smoothie because what we want to do is we don't want to have those gaps that's our biggest killer and we all know that when we leave gaps then that absolutely murders us which brings me on to the protein survey so this here I've spoken about a couple of times on these talks but I think for me this is like such an easy win regardless of what scenario you're in in summer if you're craving something a bit sweet if you're craving something or if you're feeling like you want something a bit refreshing, if you don't want to have a heavy meal, if you're short of something, if your kids want something like an ice cream and you don't want to buy a shitty ice cream, this here is such a win." }, { "speaker": "@paulthenutritionist", "startTime": "453.24", "endTime": "501.55002", "body": "And it is the following. If you haven't tried this, and I know a few of you have, if you haven't tried this, try this because you can you can do so much with it. So beer can for the frozen fruit. So I used to obviously basically, my smoothie recipe that I tell you about before, I've used that before, but it's a kind of sorbet version. But you can actually play around with this and recently I've used mango and it's turned into like this kind of it's got the same texture of like vanilla ice cream from a ice cream mam except it tastes better and is more nutritious and is actually a bit sweeter but a ham good ham full of frozen fruit you just need a blender good ham full of frozen fruit dump it in then we just have a scoop of ideally for me vanilla protein powder suppose some of you like unflavored whey you could have that but you know not for me, maybe some strawberry whey or something like that if you know certain fruits go with chocolate way you can add that." }, { "speaker": "@paulthenutritionist", "startTime": "502.35", "endTime": "573.375", "body": "Couple of big spoons of greek yogurt because that changes the texture and makes it you know nice and thick and then this is the key bit a splash of milk and it's just to kind of get things moving around now you're better off adding little bits of milk than adding loads because if you add loads it just turns into a smoothie as Ryan learnt the hard way so just a dash of milk blitz it if it's not moving add a little bit more milk it'll make a real big noise you basically just want to keep blitzing it right and then before you know it it'll look start to kind of come together and it's then you can pull it out put it into bowls maybe add some low fat squirty cream on it, maybe some more little berries on it. Kids absolutely love it. It tastes amazing and I promise you it will hit the spot regardless of what spot there is. You could even put it into ice cream cones for the kids but it's really nutritious, really good, so like pleasantly sweet so because it obviously doesn't have sucrose in you don't get that kind of like overly sweet not enjoyable sweet it's like pleasantly sweet and it'll know adds loads of micronutrients so it'll keep you fuller for a lot longer but what comes out is essentially a protein sorbet or protein ice cream and it's cold, it's sweet, it feels like a treat and depending on kind of what you've added in there you're probably getting about 30 grams of protein in as well." }, { "speaker": "@paulthenutritionist", "startTime": "573.375", "endTime": "625.47504", "body": "What you could do if you wanted it a little bit firmer is you can add it to your freezer and freeze it for a little bit and I'm sure, I mean you're all pretty good cooks I'm almost certain Ellen you've tried things like this before where you make like because you're quite proactive pairing like where you make like ice ice cream lollies with stuff you can do that with like greek yogurts you know you can do it with peanut butter and peanut butter and chocolate protein powder with a little bit of greek yogurt, blitz that, put them into like little ice cream pops and it's good for us as adults but it's also good for the kids as well and it just it's just more enjoyable and it just feels good as well and it's a nice little snack and you kind of cover him covering things and that's gonna make you feel good. Obviously the other thing that we never talk about and I'm kind of reluctant to talk about this maybe for newer clients because I feel like I don't want them to get too tied up on this but we still get a form of fluid in the foods that we eat so it's important to recognise that." }, { "speaker": "@paulthenutritionist", "startTime": "625.47504", "endTime": "666.935", "body": "Now that isn't permission to not drink enough water but we want to certainly in the heat we want to perhaps maximise the amount of foods that we're consuming which have a right amount of fluid so it's kind of like a free win. So for example, watermelon is like, I think it's something like 90% water. Same with cucumber, tomatoes, lettuce, strawberries, really high water content, courgettes, celery, oranges. These are really refreshing, and it's gonna obviously give you loads of potassium, loads of electrolytes, and that's again gonna hydrate you, but also it will refresh you nice as well. And they're also cold as well, and they're gonna go down really easily when perhaps nothing else does because remember we just wanna remove that gap of eating." }, { "speaker": "@paulthenutritionist", "startTime": "667.20996", "endTime": "710.115", "body": "So I guess when it's super hot, it's the season to lean into that kind of fresh stuff, like big salads and, again, picking on the people on the call. A lot of you on this call are really good at salads. Right? And huge somewhere a couple of people asked me last week for Ellen's barbecue salad that she makes and you know those huge salads you can make throwing loads of protein and loads of like you know colors and watermelon in your salad, pomegranate seeds in your salad, feta cheese in there as well just to kind of a bulk it out but also to refresh you and to have no issue as much as possible and that's I guess you know it's the one time of the year where the easiest food to face is also the food that's probably gonna be most fulfilling and doing the most good. So we might as take advantage of it." }, { "speaker": "@paulthenutritionist", "startTime": "710.115", "endTime": "786.24", "body": "And this is why when you lean into the kind of Mediterranean diet, then loads of tomatoes and salads and, you know, that those beautifully refreshing things, Greek salads and whatever. So electrolytes. We've spoken a lot about electrolytes, but it's the part that, I guess, sometimes gets ignored. So I've obviously banged on a lot, about this recently just because of the sport that I've recently done, but we don't just lose water right we lose a lot of salt we lose sodium plus potassium plus magnesium bit of chloride as well and some numbers so that you can kind of see the scale of it in hot conditions we will sweat anywhere between half a litre to two litres an hour depending on how sweaty you are certainly if you're doing sports as well and every litre of sweat will carry anything from 400 to a thousand meg of sodium obviously Obviously it's going to vary person to person and some of you will be really salty sweaters like me, others you kind of you know you get away with it. Now if you're someone who if you do exercise so if you're in the gym mat or Lucy if you're doing your classes, Premel if you're doing boot camp, if you find when you take your top off and it's hot and you've got like that kind of salt salt on your skin or if you've a dog and your dog likes to lick you after you're sweater, that's usually a sign that you're quite a salty sweater." }, { "speaker": "@paulthenutritionist", "startTime": "786.48", "endTime": "813.71", "body": "So and if you're just replacing all of that fluid with just plain water, you're basically just popping up water and not the salt. So then we end up diluted. And it's that that shows up exactly as the symptoms who will blame it on the heat, you know, with headaches and fatigue and cramp. My example when I did the triathlon, that kind of fuzzy head and that feeling of just being completely washed out. And what happens is that and I've been doing a lot of homework with this, obviously, working in the football club." }, { "speaker": "@paulthenutritionist", "startTime": "814.03", "endTime": "938.52997", "body": "When it comes to doing sweat tests on athletes, we obviously wanna measure their salt, but some of them are just like they're not heavy sweaters and this is kind of a bit of a sports nutrition spin. So if you're not a heavy sweater then what happens if you're just drinking water and water and water because you think that's what you need you are actually at risk of having hyponatremia which sounds really dangerous and it is dangerous but what that is is basically where you consume so much fluid but you don't actually need the amount of fluid and then you can knock the sodium balance off So you just want to ensure that you're drinking consistently across the day rather than smashing like a lot of sports people do. They'll just be like, I'm so thirsty and kids do this a lot. I'm so thirsty and they just end up just glugging water and that can cause hyponatremia. So the easiest thing to do is just drink kind of consistently across the day and if you're sweating a lot, especially if you're doing sports, then we want to add either some electrolyte tabs, so you can get these, or powder I basically just have like a big tupperware of unsalted unflavored electrolyte powder that you get from Amazon for about a fiver and I put that in all of my water bottles so there's some in here and I do that pretty much for 90% of my waters or as I said before you can just put a tiny kind of rock of pink salt, Himalayan salt, Celtic sea salt just put some of those in your your drink you'll be fine and also just don't worry too much about some salty food with your meals If it's a really hot day, it's probably going to do you a favor and there's a reason why if you do a London marathon or an Ironman, why they give you on the aid stations on the run, they're giving out crisps because they know by that point you're just absolutely fucking you're done with salt and you just need to replenish everything and if you're training a lot if you're working outside or if you just sweat a lot then adding a bit of salt or an electrolyte is you know really going to help you out and we need to not be scared of salt especially in the summer and the simplest check really is look at your piss if you've got like clear of at the very very least your pee should be kind of like pale straw." }, { "speaker": "@paulthenutritionist", "startTime": "938.52997", "endTime": "988.065", "body": "That's the least it should be. If it's dark, then we'd probably want to ensure that we're drinking a little bit more, but we don't want to be overdoing it with just pure fluid and obviously we should never be thirsty as well. So the fun bit, how to cool yourself down properly without aircon so it's favourite it's my favourite bit because this is something that I did because and I still do it now because it's it's so uncomfortable being muggy and being heavy but there's things that we can do as an individual which will call you right down which will make you feel better. So your body sheds heat most efficiently through specific places so your hands, your feet, your face and interestingly your legs as well. And those areas have like a dense network of blood vessels sitting quite close to the surface, which kind of act as radiates." }, { "speaker": "@paulthenutritionist", "startTime": "988.065", "endTime": "1014.375", "body": "If you can cool these down, then you'll cool the blood that flows straight back into your core. I saw a video recently of oh what's that cycling team beginning with I ineos or something and basically it was a video in the heat and they they brawl sat on chairs with their whole arms in ice water to cool them down before they raise. And that is exactly what I'm saying there. Right? So if you can pull your arms down and your your also your legs, whether that's upper or lower." }, { "speaker": "@paulthenutritionist", "startTime": "1014.375", "endTime": "1072.445", "body": "So what I tend to do is before bed, recommend you all do this, go into the shower, take the shower off, cold, put it on cold and just like wash your legs as if you're painting them. So right from your kind of groin downwards, just for five minutes, just cool them down. After, because it will be so hot, as in like your, the air will be so hot, after about a minute you won't get that kind of cold shock but when you get out the shower you'll be a lot cooler as well ideally you'd have a cold shower on your neck and everything but that could be quite overwhelming and over stimulating but just cooling your legs down your wrists if you can your forearms for thirty seconds and you'll cool your blood vessels down the other thing that you could do which I had to do in Wales because Milv booked a hotel that was 40 degrees at the women's institute meeting with an elvish tribute and there was absolutely zero aircon. The room was about 98 degrees and there was there was like a little shitty fan. There was no wind." }, { "speaker": "@paulthenutritionist", "startTime": "1073.005", "endTime": "1118.0", "body": "Perfect conditions just before you do a race. I dumped the towel, a towel sorry into a cold bath and then I just wore that round my neck really cold but it's again it'll it'll kind of do the job brilliant for how cool it makes you feel and it I guess that perceived comfort is what sucks you feeling like you know, all wretched. But, a cool shower is ideal. Obviously, you know, too much of an ice cold one can be counterintuitive because if it's really, really cold, your body will kind of panic and rush to, to kind of warm you back up and obviously it can be really overstimulating as well. Obviously, I'm sure you all know this, curtains and blinds need to be shoved through the day." }, { "speaker": "@paulthenutritionist", "startTime": "1118.395", "endTime": "1152.165", "body": "It's sometimes I drive round and I see people on the den. It's relatively hot here today and I see people with their windows open and I'm like idiot, idiot, idiot, idiot because we have to think that the if the air is warmer outside than it is in your house opening the window, you're just basically letting all the warm air in. So you wanna keep everything shut in the perfect world. You wanna wear have somehow get, like, if you have to be really anal, you could put, like, bed sheets or blankets over your window on the outside to stop the heat coming in. Yeah." }, { "speaker": "@paulthenutritionist", "startTime": "1152.165", "endTime": "1213.97", "body": "That's a kind of drastic version, but if there's no wind, you need to keep everything shut, doors, windows, the lot. Because that there is gonna ensure that our room's a lot cooler and then hopefully our sleep will be protected. Because sleep is that kind of hidden thing and when it goes, we all know we're completely fucked. So to fall asleep and stay asleep we need our core temperature to drop by about a degree and in a hot bedroom we just can't do that and obviously we all know that bad night's sleep is gonna raise our ghrelin it's gonna cause us to feel a little bit grouchy the next day, you're probably gonna end up looking at the more sugary foods and your energy will just be absolutely fucked. Things that we can do, call the bedroom during the day with the blinds shut and then usually most of the time not recently but certainly at this like this week it's hot in the day but in the evening we've got a little bit more room and a little bit more cool air so we can open those windows let the cool air in and that's going to be really helpful to bring the room temperature down." }, { "speaker": "@paulthenutritionist", "startTime": "1214.53", "endTime": "1247.4801", "body": "As I said, cool shower before bed is going to help lighter breathable bedding cotton, linen get rid of the duvet if you can or if you go on holiday you know they've obviously just basically got sheets A frozen water bottle at the foot of the bed is quite a good one as well. So literally just show it, shove a water bottle in the fridge, in the freezer, get that frozen. If you're having alcohol, then that's going to kind of with your core body temperature. It's gonna dehydrate you. And I don't know if when you were younger and you went on holidays and feels a drinking holiday, everything felt awful in the heat." }, { "speaker": "@paulthenutritionist", "startTime": "1247.4801", "endTime": "1273.5499", "body": "It was everything the next day was just an absolute, like I could think of many occasions where you just felt like death the next day because you've got like, you know, a lot of heat. You know, alcohol was just disrupting all of that and then you're on your ass. But also mind and a lot of you are good at this. We have most of time, we don't have to worry about this, but just be mindful of the afternoon kind of iced coffees and energy drinks. Because, again, we know that caffeine has a half life, I think, up to seven hours really." }, { "speaker": "@paulthenutritionist", "startTime": "1273.5499", "endTime": "1373.195", "body": "So we've got to be mindful of that, and it can kind of trap us into being flaggy. We reach out for that caffeine again caffeinated soft drinks, coca cola, coke zero, whatever the non caffeinated ones and then that's going to cause us to flag a little bit sorry the caffeinated ones. The last thing, the last thing which is really important and I bang on about this a lot but it's about just kind of prepping our logistics. If we know it's going to be a super hot week the last thing we want to do is have no plans when it comes to what we're eating for lunch and dinner so in the evening if it does get a lot cooler then that's your opportunity to maybe cook an extra dinner maybe cook an extra lunch you know nobody's going to cook at four in the afternoon in this weather and it's usually the moment that you kind of hold day falls apart so just anticipating what we're going to do if we've got no food ready and it's too hot to make any you're probably going to go oh can't be our skip let's go and get a takeaway or let's get to it really easy or we've got I don't know we've got a pizza in the freezer so let's just have that and then obviously inevitably that's going to cause us to probably not replenish ourselves then we're to feel like shit etc etc so if we can, if you cook in any way because it's a little bit cooler let's cook a couple of meals ahead and then once the sun's off the house and it's cooled down then we've got an opportunity to cook those or maybe in the morning a lot of you won't have time in the morning but if you've got time in the morning just shove some chicken in the air fryer so that's ready to go even cooking some pasta or some rice or something These days, it's easy with an air fryer and a and a microwave so we haven't really got worried, but still, you know, just getting getting ahead of what we're doing is gonna be really helpful because then tomorrow in the worst of the heat, we've got a fridge full of stuff to go." }, { "speaker": "@paulthenutritionist", "startTime": "1373.48", "endTime": "1430.45", "body": "So if we've got some chicken to go we can literally just chuck loads of salad in a bowl you know some cut some fruit up bish bash boss chicken in a bowl mix it up add some seasoning to it and we're good to go and that there is doing the work in the cold hours ready for future you in the hot hours and it's probably the the kind of most practical thing you can do for this list and again how many times do I say joy it's just about anticipating kind of what we're going to do so yeah if we kind of bring it all together we just your appetite drops because that's kind of what happens and the reason why you're so knackered and you just can't be arsed is because the heat and your body's trying to conserve the fact that you are boiling it doesn't want to move around it wants to sit in the air con your energy dips because you're losing a lot of fluid and salt so we just want to kind of try and mitigate all of that as opposed to fighting by it so and again, if we can just kind of anticipate what the weather's going do, then that puts us in a better place." }, { "speaker": "@paulthenutritionist", "startTime": "1430.9299", "endTime": "1456.8401", "body": "So I mean, the easiest thing to do is to, just get air con, which is my, my final take home message. Where's the mac gone? Is he gone? He's disappeared, can make dinner with us. So there we go yeah, Edin right so Edin says the kids love frozen peas my two year old also ate half a wartz burning in the heat kept dehydrated really good loads of potassium in it, really good snack for kids, I think you could freeze it as well." }, { "speaker": "@paulthenutritionist", "startTime": "1456.8401", "endTime": "1501.955", "body": "Frozen peas, when I was a paediatric nutritionist, we were advised to tell, I mean parents, you know, who definitely weren't going to do this, but we were advised to tell them to give their kids kind of frozen peas, really good snack for kids. Coconut water as well, Prem and it's such an underrated. If the football club had more money, I would have told them to get coconut water cartons as opposed to the electrolyte powder we were using just because coconut water is so good for hydration. I have that for on rugby days and sports days just because it's so high in potassium. It's got a bit of fructose in as well so it really is great for replenishing your electrolytes, not scrambling as well just the amount of potassium in there and it yeah really really does a does a good job." }, { "speaker": "@paulthenutritionist", "startTime": "1502.515", "endTime": "1510.3301", "body": "Ellen from a if you don't mind sharing from a parents perspective Lucy, if you're good, I'd like to" }, { "speaker": "Speaker 3", "startTime": "1510.3301", "endTime": "1511.4501", "body": "hear as a teacher as well, I'd like to" }, { "speaker": "@paulthenutritionist", "startTime": "1511.4501", "endTime": "1522.97", "body": "hear kind of any advice from you. Ellen, can you come off mic and explain what do you do to keep your kids cool or like what things have you found works for kids? Anything or not really?" }, { "speaker": "Speaker 3", "startTime": "1524.1649", "endTime": "1534.4049", "body": "I can't think of anything specific. I mean, like water play, but I sort of come off in the garden and that. Yeah." }, { "speaker": "@paulthenutritionist", "startTime": "1534.6449", "endTime": "1542.3999", "body": "What do they eat? Cause you're quite good with your kids' food, aren't you? Like, I feel like it's something you're quite passionate about. Yeah. Yeah." }, { "speaker": "@paulthenutritionist", "startTime": "1543.36", "endTime": "1543.68", "body": "What do" }, { "speaker": "Speaker 3", "startTime": "1543.68", "endTime": "1547.9199", "body": "they eat? They eat loads of fruit. And obviously that's cold. They love Greek yogurt." }, { "speaker": "@paulthenutritionist", "startTime": "1548.72", "endTime": "1551.115", "body": "So I'm a freezer. I don't" }, { "speaker": "Speaker 3", "startTime": "1551.115", "endTime": "1571.85", "body": "think I have done that, but we do frozen berries. So that cools them down. And then like, the ice lollies, obviously, that type of thing. They find it really fun to drink water from my, like, running bottles, know, like the, like, camelback type things and the squishy bottles. They were walking around this morning carrying it like it was an IV drip." }, { "speaker": "Speaker 3", "startTime": "1572.25", "endTime": "1614.005", "body": "So that's I found that's a good way if that if your child doesn't eat drink a lot of water get them fun cups and fun things to drink out of. Unfortunate one doesn't like juice the other one does so one is very like she'll only drink water and milk But if they don't wanna eat, I figure like in the evening, they've usually eaten enough in the day and I give them like a cup of milk before bed. So I know that they've got something, but I'm not forcing them to eat because I think we forget as adults and parents that we have days where we've got a lower appetite. And if you like kind of look back across the course of the day or the week, they do eat enough. Like you can see if a child is malnourished, like most of them aren't kind of thing." }, { "speaker": "Speaker 3", "startTime": "1614.005", "endTime": "1633.3749", "body": "So if they don't have a big appetite, I'm not forcing them to eat that particular evening. They'll eat more tomorrow or they've eaten plenty throughout the day or whatever, or it's a couple of days of low appetite and then it'll come back. I don't put any pressure on them because I think I worry that can bring on bad food relation relationships with food sometimes." }, { "speaker": "@paulthenutritionist", "startTime": "1633.695", "endTime": "1643.455", "body": "100% agree with you. No. I really like that. The other thing as well, don't be afraid, like, as adults as well. If you don't like water, like, squash is fine." }, { "speaker": "@paulthenutritionist", "startTime": "1643.455", "endTime": "1654.01", "body": "Like, I have a lot of people when they first start me going, I like squash as out of can. So I will yeah. Like, it's hardly any you know, you got very little sugar in it. Squash is fine. If you don't like water, it can be refreshing." }, { "speaker": "@paulthenutritionist", "startTime": "1654.01", "endTime": "1694.605", "body": "What I tend to do is I'll have a lot of sparkling water in the evening. I just feel like it refreshes me a lot more. I don't know whether it's the bubbles, whether it's a psychological thing of thinking I'm on holiday, but sometimes I'll add squash to that as well just to be really refreshing, put it in the fridge, keep it really cool. As you all know, like I'm not against soft drinks as long as I've loads of sugar in so, know, sugar free sprite or coke or whatever it might be caffeine free coke there's something else Ellen that you said oh I often put Ellen you run a lot and I put a lot of I put like electrolyte tabs into my Camelback again like to make it refreshing and just add a bit of flavor because water is fucking boring sometimes and you just want a bit of flavor in it." }, { "speaker": "Speaker 3", "startTime": "1695.165", "endTime": "1698.365", "body": "They also think it's really fun to drink a drink with ice cubes in it." }, { "speaker": "@paulthenutritionist", "startTime": "1698.365", "endTime": "1698.845", "body": "Yeah." }, { "speaker": "Speaker 3", "startTime": "1699.405", "endTime": "1701.565", "body": "Just something that kids think of fun." }, { "speaker": "@paulthenutritionist", "startTime": "1701.5651", "endTime": "1719.5851", "body": "You, You can also get ice cubes which are reusable, which I have. So like, you get it from Amazon, they're like plastic little cubes that you shove in the microwave. They're not as good to shove in the freezer, sorry. They're not as good as normal ice cubes, but they're good fun. There was something else then, you said, oh, and Lucy said this as well." }, { "speaker": "@paulthenutritionist", "startTime": "1719.5851", "endTime": "1776.29", "body": "So look, guys, Lucy's a year four primary school teacher. Lucy said, for those who can't see, to be honest, we give the kids in class an ice pop, tell them to take their shoes off, and we have floor breaks, cooler on the floor so literally 30 kids lying on the floor for ten minutes, less hot options with school dinners. Same with adults though, like and it's something that I guess we don't really talk about like it is okay to have an ice cream like you know sometimes you know a twister or a Solero or a what were those mini bilks you remember that mini bilks you know like actually it can be really nice and it's refreshing and you know we haven't really got to care about that it's not like you're having 50 grams of sugar in it and it's going to cause you to have a, you know, you're going to have a hypo, like it's absolutely fine and it's quite nice as well to have it with your family as well and, but yeah, take, keeping your shoes off is a really good one as well. It's like dogs, if you look at dogs, dogs will always kind of care upon for the same reason, like I thought it cooler." }, { "speaker": "@paulthenutritionist", "startTime": "1776.745", "endTime": "1785.7849", "body": "Premo, can you talk us through your experiment with your, with your cardboard box and whether it worked? Because you didn't actually, feed bath on there, whether that was Yeah." }, { "speaker": "Speaker 3", "startTime": "1785.7849", "endTime": "1787.385", "body": "Actually, it did. Look. I'll show you." }, { "speaker": "@paulthenutritionist", "startTime": "1790.2699", "endTime": "1792.19", "body": "There. So can you find I" }, { "speaker": "Speaker 3", "startTime": "1792.6699", "endTime": "1816.195", "body": "just got some Amazon cardboard stuck foiler on it and then stuck it on the outside of the window. But bear in mind, I'm in a loft trip, so it wasn't easy to get my hand out there and stick it on, but it's still there. I'm not gonna take it down just yet. It blocks light, but it also blocks the sun. I get the full sun in the afternoon through that window." }, { "speaker": "Speaker 3", "startTime": "1816.195", "endTime": "1818.115", "body": "It, like, it stares directly at me." }, { "speaker": "@paulthenutritionist", "startTime": "1818.77", "endTime": "1844.525", "body": "So there's that I can't remember what that redhead scientist is called. Do you know she's all like that? Hannah Hannah Fry. So she I saw a video that she did in the heat and she was saying talking about how the problem in the problem with shutting your blinds from the inside like I've got here is that the heat will come in, but then it gets trapped between the window and the blind and she goes, no. It gets it's got nowhere to go to or they'll cool your room down." }, { "speaker": "@paulthenutritionist", "startTime": "1844.525", "endTime": "1867.5184", "body": "It's still in, which is why she says to do what you've done, which is to try and put something on the outside. So if you've got, like, your bedroom's really hot or your kid's bedroom's really hot to put as I say, to put, duvet or a sheet or do what Premel's done and put something on the outside of the window, that then prevents the heat coming in, which is why if you go abroad, they've got shutters, like, on the outside. So" } ] }