WEBVTT - Dietitian Leanne Ward's Fat Loss Formula 

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<v Speaker 1>Hi, Welcome back to Bounce Forward with me, Tip Paul.

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<v Speaker 1>I'd like to acknowledge the traditional custodians of the land

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<v Speaker 1>on which I'm recording this podcast, the Wreri people of

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<v Speaker 1>the cooler Nation. I pay my respects for elders past

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<v Speaker 1>and present. Welcome to part two of my chat. We're

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<v Speaker 1>going to pick up right where we left off. I

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<v Speaker 1>loved reading your book because it's about lasting weight loss.

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<v Speaker 1>And we're also heading into a period of time summer.

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<v Speaker 1>You know, there's pressure, you know, everyone's still floating bikini

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<v Speaker 1>bodies and beach bodies and all of that crap, you know,

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<v Speaker 1>and it's a time when people want to lose a

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<v Speaker 1>little bit of weight coming into summer. So can you

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<v Speaker 1>talk us through your fat loss formula because I found

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<v Speaker 1>that really interesting.

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<v Speaker 2>Yeah, our fat loss formula. Yep. So it's really about

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<v Speaker 2>So our book is Reset Nourishburn. So essentially in the book,

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<v Speaker 2>so myself and my podcast co host, we co host

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<v Speaker 2>the Nutrition Couch, Susie Burrow. We wrote a book which

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<v Speaker 2>came out a couple of months ago, which you've got

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<v Speaker 2>in your hot little hairsips called Reset Nourish Burn. And

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<v Speaker 2>when the publishers first came to us. I'll give you

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<v Speaker 2>a little bit of a backstra in the book. We

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<v Speaker 2>were like, we don't just want another diet book. And

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<v Speaker 2>they're like, well, well lost cells, and we're like, we

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<v Speaker 2>don't want that people. It doesn't help people. You know,

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<v Speaker 2>they lose a couple of killers, they put it back

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<v Speaker 2>on again. So we said we wanted a book based

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<v Speaker 2>off dietitians scientifically back principles for lasting weight controp If

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<v Speaker 2>we wanted people to lose weight, we wanted them to

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<v Speaker 2>keep it off long term. So essentially it's broken down

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<v Speaker 2>into three chapters. It's reset your mindset around dieting, change

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<v Speaker 2>your relationship with food, and actually learn to eat well

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<v Speaker 2>for life. It's learning to nourish your body by eating

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<v Speaker 2>well for life, and we have some really strong foundational

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<v Speaker 2>principles in there which make nourishing the body so much easier.

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<v Speaker 2>And then the last phase is burn. So basically, if

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<v Speaker 2>you want to, we teach our readers how to burn

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<v Speaker 2>unwanted body fat using some simple hacks that will just

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<v Speaker 2>fit seamsly into your daily routine. So it's nothing that

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<v Speaker 2>you have to go and spend thousands of dollars on.

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<v Speaker 2>You don't have to go buy any fancy supplements or

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<v Speaker 2>new things for your kitchen. It's just things that you're

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<v Speaker 2>already doing and it's tweaking those things. But we really

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<v Speaker 2>wanted to start with the reset phase. It's all about

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<v Speaker 2>the mindset. That's how you think about nutrition, how you

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<v Speaker 2>think about your lifestyle. It's learning to nourish your body

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<v Speaker 2>and actually put the good fuel in because if you're

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<v Speaker 2>not fueling the body properly, you probably will emotionally eat

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<v Speaker 2>and the cravings will be out of control, the hormones

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<v Speaker 2>will be out of control, You're not getting enough protein,

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<v Speaker 2>you're not say shated, you're overeat at the next meal.

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<v Speaker 2>So it's learning to actually build a balanced meal and

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<v Speaker 2>then burn. It very much comes down to as simple

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<v Speaker 2>as it is. It's kind of calories in calories APT,

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<v Speaker 2>but there is so much more that goes into that.

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<v Speaker 2>But you essentially have to be in a calorie deficit

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<v Speaker 2>to burn unwanted body fat. But so many women don't

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<v Speaker 2>want to track their calories forever. It's really time consuming,

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<v Speaker 2>it's really onerous. Can it have success for a lot

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<v Speaker 2>of people, yes, But the minute they stop doing it,

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<v Speaker 2>the way it comes back on again, so again is

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<v Speaker 2>that something that is going to be useful for you

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<v Speaker 2>to do forever. Maybe not so. The formula in our

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<v Speaker 2>book we really talk about. There's quite a few things

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<v Speaker 2>we talk about, but one of the main ones is

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<v Speaker 2>what we call our plate formula. So how do you

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<v Speaker 2>build a balance meal? And this isn't so much appropriate

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<v Speaker 2>for breakfast. Maybe so if you're having a more savory

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<v Speaker 2>breakfast like eggs veggies on toast, but not so much

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<v Speaker 2>if you're having you know, cereal smoothies. Is a bit

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<v Speaker 2>harder to apply the formula. It's more so for lunch

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<v Speaker 2>and dinner. Where we think about it and what we

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<v Speaker 2>see most women doing lunch, we tend to underreat. Some

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<v Speaker 2>women skip it entirely. Some women grab a banana or

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<v Speaker 2>a protein bar and then they're just running off fumes

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<v Speaker 2>until the afternoon. They're oversnacking, they're having a massive dinner.

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<v Speaker 2>So most women are underdoing lunch and overdoing dinner. And

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<v Speaker 2>then most women, if they are reading lunch, the calories

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<v Speaker 2>and the protein are too low. We dump in a

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<v Speaker 2>tinted tuna in you know, with tomato and capsica, or

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<v Speaker 2>tuna in some olive oiler. It might only have fourteen

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<v Speaker 2>to sixteen grams of protein. It's not enough right, or

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<v Speaker 2>we're just having a tuna salad with a couple of

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<v Speaker 2>chickpeas on it and a bit of halloomi. Again, we're

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<v Speaker 2>not getting that ideally twenty to three thirty grams of

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<v Speaker 2>protein that we want at lunchtime. And a lot of

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<v Speaker 2>women are dropping the carb out a lunch because they're

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<v Speaker 2>too scared to eat it. So there's a very fine

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<v Speaker 2>line between enough carb and not too much. And then

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<v Speaker 2>with dinner we tend to be going too hard. We

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<v Speaker 2>haven't got anywhere near enough salad or vegetable bulk. The

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<v Speaker 2>carbohydrate portion is generally overdone, or it's not there at all,

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<v Speaker 2>like people are just too afraid to eat it, or

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<v Speaker 2>they're just having far too much of it. And for

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<v Speaker 2>most women, they're eating too much protein at dinner because

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<v Speaker 2>we've been taught that protein is so good, it's so important.

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<v Speaker 2>But do most women need a three hundred gram steake.

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<v Speaker 2>Absolutely not. Sometimes those salmon filets, even though salmon is

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<v Speaker 2>so healthy, it's one of the healthiest foods in the world,

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<v Speaker 2>a large salmon fillt can be three four hundred calories. Now,

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<v Speaker 2>most women looking to lose body fat, it's too much.

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<v Speaker 2>So we really break down the formula in the book,

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<v Speaker 2>where a serve of carb, a server protein, a serve

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<v Speaker 2>of healthy fat, and how much veggiees and salad. Because

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<v Speaker 2>everybody goes I et enough veggies. Then they come and

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<v Speaker 2>they work with me. I work in a twelve week

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<v Speaker 2>coaching model called link Up My Method. They'll come and

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<v Speaker 2>they'll sign on with me. I'll give them some personalized

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<v Speaker 2>recipes and they're like, oh wow, I thought I was

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<v Speaker 2>eating enough veggies, but I'm not eating anywhere near the

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<v Speaker 2>amount of vegetables because the reality is that ninety six

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<v Speaker 2>percent of Australians do not eat enough vegetable. I think, well,

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<v Speaker 2>we eat vegetables. I'm not disputing that we don't, but

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<v Speaker 2>we don't eat enough. We think we do pretty well.

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<v Speaker 2>But if you're putting two carrots, a zucchini, an onion,

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<v Speaker 2>and a couple of mushrooms into a big pot of

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<v Speaker 2>spaghetti bolonaise, and you're getting four or five six serves

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<v Speaker 2>out of that, you're may be getting one and a

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<v Speaker 2>half serves of vegetables. You need five serves of vegetables

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<v Speaker 2>every single day. So it's really hard to get that in.

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<v Speaker 2>If it's not a huge focus at lunch and at

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<v Speaker 2>dinner and then either between breakfasts or your snacks.

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<v Speaker 1>One of the things that took away from your book

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<v Speaker 1>is people say, I'm eating healthy, why aren't I losing weight?

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<v Speaker 1>And you talk about the difference between healthy eating and

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<v Speaker 1>fat loss. You know, you can be having the salmon,

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<v Speaker 1>but maybe you're having too much, you know, and that

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<v Speaker 1>I found that super interesting because you actually called it.

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<v Speaker 1>And also with the training, are you training or maintaining

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<v Speaker 1>you say.

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<v Speaker 3>You know, yes, I think absolutely.

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<v Speaker 1>You've got to ask yourself these questions, are you actually

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<v Speaker 1>tracking your calories? Are you, you know, in a deficit? Like, Yeah,

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<v Speaker 1>it's such a good book. Everyone get Reset Nourish Burn

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<v Speaker 1>and it's a fantastic book.

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<v Speaker 3>I loved it.

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<v Speaker 1>I have a question for you, Leanne from one of

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<v Speaker 1>our listeners that I didn't really know the answer to.

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<v Speaker 1>So they asked me what is healthier than dairy milk?

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<v Speaker 1>And like, what is the best alternative milk to use?

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<v Speaker 1>Because I get confused about this. There's the oat lattes

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<v Speaker 1>everyone's having. But then my friend just said, oh, I'm

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<v Speaker 1>not having almond milk anymore or oat, but oat milk's

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<v Speaker 1>out and I'm like, is it okay? So now we're confused.

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<v Speaker 1>Can you please help us with milk?

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<v Speaker 2>It is so confusing and it is so overwhelming, and

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<v Speaker 2>it's as much personal preference as it is nutrition science

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<v Speaker 2>behind it. Because I've went out to brunch it must

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<v Speaker 2>have been a good month ago now with some girlfriends

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<v Speaker 2>and we all, you know, we started with coffee orders

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<v Speaker 2>before we did our brunch orders, and one of my

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<v Speaker 2>girlfriends is like, you know, late someone was alm and milk, something,

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<v Speaker 2>someone was long black. Someone said, oh, I'll have a

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<v Speaker 2>something frappucino with skim milk and something syrup and whatever.

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<v Speaker 2>And he got round to me and I said, I

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<v Speaker 2>have a cappuccino. And he looks at me and he goes,

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<v Speaker 2>just a cappuccino And I said, just a cappucino. He

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<v Speaker 2>was like it was almost like yeah, God, yes. And

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<v Speaker 2>so I think that we've just gotten so confused and

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<v Speaker 2>so overwhelmed. And there's so much mixed messages out there,

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<v Speaker 2>like you'll see one person saying a quote unquote expert

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<v Speaker 2>and this is the issue, right, Like there are doctors

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<v Speaker 2>fighting online, there are dieticians fighting online. There are personal

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<v Speaker 2>trainers fighting online. Between what's right and what's best. But

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<v Speaker 2>the reality is that every single person's different. It's not

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<v Speaker 2>so much based on the opinion of an expert. It's

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<v Speaker 2>what's going to work for you. What does a research

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<v Speaker 2>and science show us, and then what is going to

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<v Speaker 2>work for you. So let's break down dairy milk and

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<v Speaker 2>plant based milk. Because if you asked me if plant

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<v Speaker 2>based milk was healthier than dairy and I had to

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<v Speaker 2>give you, I'd say, look, there's many nuances and there's

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<v Speaker 2>a couple of things. But if you said to me,

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<v Speaker 2>you have to give me it is it healthier? Yes

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<v Speaker 2>or no? I would say no, I don't believe that

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<v Speaker 2>plant based milk is healthier than dairy milk. But there

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<v Speaker 2>are certainly some factors to consider. Because when we think

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<v Speaker 2>about dairy, if you look at the bulk of the research,

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<v Speaker 2>and you can find any study in the world, you

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<v Speaker 2>can cherry pick a study out of nowhere that says

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<v Speaker 2>dairy's bad for you, you can also find a handful

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<v Speaker 2>that are good for you. So what we look at

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<v Speaker 2>is meta analysis. We look at the bulk of the data.

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<v Speaker 2>You study all of the available research on dairy milk,

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<v Speaker 2>and what you will find that is dairy overall. There

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<v Speaker 2>are certainly some small studies that might show it's inflammatory

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<v Speaker 2>or there are some negative side effects, but the bulk

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<v Speaker 2>of the scientific research on dairy shows that dairy is healthy.

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<v Speaker 2>It will help with fatluss, and it will help with

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<v Speaker 2>weight control and satiation, which is that feeling of fullness

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<v Speaker 2>as well. So the bulk of the research shows that

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<v Speaker 2>dairy is actually positive and healthy for humans if you

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<v Speaker 2>like eating it. If you don't, then that's another issue entirely.

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<v Speaker 2>But when we compare dairy milk and nut milk or

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<v Speaker 2>dairy milk, and you know, I don't like calling it

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<v Speaker 2>plant milk because it's not milk, right, So I don't

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<v Speaker 2>know nut milk plant milk, you know what I mean.

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<v Speaker 2>But when we look at dairy overall, dairy has many

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<v Speaker 2>nutritional benefits. It is a complete protein. Most nut milks aren't.

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<v Speaker 2>Dairy milk contains all nine essential amino acids. It's a

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<v Speaker 2>really high quality protein sauce. That's why babies and small

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<v Speaker 2>children can basically just survive off milk. It is a complete,

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<v Speaker 2>not completely a complete nutrition sauce, but it's a complete

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<v Speaker 2>protein in itself. It's also really rich in calcium and

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<v Speaker 2>vitamin D. A lot of dairy milk is also fortified

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<v Speaker 2>with vitamin D. It also has other nutrients in it

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<v Speaker 2>like B twelve, potassium and phosphorus for strong phones. So

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<v Speaker 2>there's some of the benefits of dairy milk. And a

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<v Speaker 2>cup of dairy milk will give you about eight grams

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<v Speaker 2>of protein, so it's actually a good whack of protein

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<v Speaker 2>if you're having that as a bit of a morning tea,

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<v Speaker 2>snap all the boos stuff your breakfast. I have a

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<v Speaker 2>lot of clients who don't love the high protein YO

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<v Speaker 2>gets from like a taste perspective, so they will have

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<v Speaker 2>a bit of breakfast which might have twelve fifteen grams

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<v Speaker 2>of protein. We know it's not enough, but then they'll

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<v Speaker 2>have a medium lat on, say skim or full cream

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<v Speaker 2>milk with that and they're buffering it up with an

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<v Speaker 2>extra eight grams of protein. So it's not insignificant a

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<v Speaker 2>cup of dairy milk in terms of protein, particularly if

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<v Speaker 2>you're looking to add more protein into your diet. Now

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<v Speaker 2>some considerations with dairy Lactose is a big issue a

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<v Speaker 2>lot of people. I think, off the top of my head,

0:10:18.400 --> 0:10:20.600
<v Speaker 2>twenty five to thirty percent of the population has an

0:10:20.679 --> 0:10:23.040
<v Speaker 2>issue with lactosis some level, and milk is one of

0:10:23.080 --> 0:10:26.000
<v Speaker 2>the has the high snots of lactose, and it certainly

0:10:26.000 --> 0:10:27.880
<v Speaker 2>you can go for a lactose free milk, which will

0:10:27.920 --> 0:10:31.000
<v Speaker 2>you settle some of those complaints. Other people, particularly young children,

0:10:31.280 --> 0:10:33.680
<v Speaker 2>might have a cow's milk protein allergy, so they can't

0:10:33.679 --> 0:10:36.120
<v Speaker 2>have any dairy at all. So there are certainly some

0:10:36.160 --> 0:10:40.200
<v Speaker 2>considerations and sustainability. Sustainability and ethics is another one, right,

0:10:40.240 --> 0:10:44.240
<v Speaker 2>So dairy farming practices, environmental impacts, they are concerned for

0:10:44.360 --> 0:10:46.559
<v Speaker 2>some people and ethically. Some people just don't want to

0:10:46.600 --> 0:10:48.720
<v Speaker 2>have dairy, and that's absolutely okay. I'll never make a

0:10:48.760 --> 0:10:50.760
<v Speaker 2>client have dairy if they don't like it. But if

0:10:50.800 --> 0:10:53.000
<v Speaker 2>they say to me, should I be choosing oat milk

0:10:53.080 --> 0:10:55.720
<v Speaker 2>or almond milk or cow's milk or full you know,

0:10:55.880 --> 0:10:58.320
<v Speaker 2>full cream or skim milk, which one should I be choosing?

0:10:58.720 --> 0:11:01.559
<v Speaker 2>Generally my preference is for milk if they're trying to

0:11:01.600 --> 0:11:03.800
<v Speaker 2>lose weight, if they're actually aiming for a calorie deficit

0:11:03.880 --> 0:11:05.560
<v Speaker 2>and we want to save a couple of calories, a

0:11:05.559 --> 0:11:07.480
<v Speaker 2>lot of my clients will just have a skim latte.

0:11:07.720 --> 0:11:10.679
<v Speaker 2>But then when we compare that to nut milks. Right

0:11:11.120 --> 0:11:15.040
<v Speaker 2>nutritional benefits. Why most people will use a nut milk

0:11:15.120 --> 0:11:18.560
<v Speaker 2>or a plant milk besides the ethical reason is generally

0:11:18.600 --> 0:11:21.920
<v Speaker 2>they believe that it's lower calorie, and yes, most plant

0:11:21.920 --> 0:11:25.160
<v Speaker 2>based milks a lower calorie if it's the unsweetened variety,

0:11:25.200 --> 0:11:28.440
<v Speaker 2>so an unsweetened almond milk and unsweetened oat milk. The

0:11:28.559 --> 0:11:30.560
<v Speaker 2>issue is that most of us scat our coffee from

0:11:30.559 --> 0:11:33.200
<v Speaker 2>a coffee shop. I myself am very partial to buying

0:11:33.240 --> 0:11:35.520
<v Speaker 2>a cappuccino at my coffee shop. I love it. It's

0:11:35.559 --> 0:11:38.520
<v Speaker 2>part of my mostly daily routine. I really enjoy it.

0:11:38.600 --> 0:11:40.360
<v Speaker 2>It's one of the highlights of my days, cruising down

0:11:40.400 --> 0:11:42.960
<v Speaker 2>to my coffee shop, getting my cappuccino, and coming home.

0:11:43.280 --> 0:11:46.080
<v Speaker 2>But what most people don't understand is that most coffee

0:11:46.080 --> 0:11:49.560
<v Speaker 2>shops use brisk style almond milk or bowe Rista style

0:11:49.600 --> 0:11:52.560
<v Speaker 2>oat milk. If you ever tried putting unsweetened almond milk

0:11:52.640 --> 0:11:55.160
<v Speaker 2>into a normal coffee and frosting it, it doesn't frost

0:11:55.240 --> 0:11:58.600
<v Speaker 2>very well, it separates, it tastes awful. So most cafes,

0:11:58.640 --> 0:12:01.600
<v Speaker 2>well pretty much every cafe uses barista style and it's

0:12:01.600 --> 0:12:04.400
<v Speaker 2>sweetened as well. That's why your oat lata and your

0:12:04.480 --> 0:12:07.400
<v Speaker 2>almond latte tastes delicious because you've got added sugar and

0:12:07.440 --> 0:12:09.880
<v Speaker 2>there's added fats and vegetable oils in there to frost

0:12:09.920 --> 0:12:13.360
<v Speaker 2>it up and make it basically appear like it's cereum milk.

0:12:13.400 --> 0:12:15.840
<v Speaker 2>So it frosts really nicely and it tastes really lovely.

0:12:16.080 --> 0:12:17.760
<v Speaker 2>But the issue is that most of us, if you're

0:12:17.840 --> 0:12:21.120
<v Speaker 2>using unsweetened almond milk in your overnight cheer pudding at home,

0:12:21.360 --> 0:12:23.960
<v Speaker 2>it might be roughly thirty five forty calories a cup,

0:12:24.160 --> 0:12:26.400
<v Speaker 2>significantly less than a cup of four greom milk. But

0:12:26.440 --> 0:12:28.559
<v Speaker 2>if you're going to a coffee shop and you're getting

0:12:28.559 --> 0:12:31.800
<v Speaker 2>a almond milk latte, that can be between one hundred

0:12:31.840 --> 0:12:34.280
<v Speaker 2>to one hundred and fifty calories. It can be more

0:12:34.280 --> 0:12:37.480
<v Speaker 2>than skim milk and roughly kind of resemble similar to

0:12:37.480 --> 0:12:40.720
<v Speaker 2>four cream milk calories without the protein and without the calcium.

0:12:40.800 --> 0:12:43.120
<v Speaker 2>Because if you're doing your due diligence and you're finding

0:12:43.160 --> 0:12:46.280
<v Speaker 2>an unsweetened almond milk which is fortified with calcium, I

0:12:46.320 --> 0:12:48.720
<v Speaker 2>can guarantee you your coffee shops not most of the

0:12:48.760 --> 0:12:51.359
<v Speaker 2>barista style almond milks and oat milks are not fortified.

0:12:51.640 --> 0:12:54.439
<v Speaker 2>So if you're relying on that latine in the morning,

0:12:54.440 --> 0:12:56.520
<v Speaker 2>on that cappuccino in the morning with your almond milk

0:12:56.600 --> 0:12:59.160
<v Speaker 2>or oat milk to get in a good dose of calcium,

0:13:00.120 --> 0:13:02.880
<v Speaker 2>you're missing out. Because women, in particular when we hit

0:13:02.880 --> 0:13:07.360
<v Speaker 2>that menopausal age, need thirteen hundred milligrams of calcium a day.

0:13:07.480 --> 0:13:09.880
<v Speaker 2>It is an enormous requirement. And if you're someone who

0:13:09.960 --> 0:13:12.040
<v Speaker 2>drinks one or two coffees a day, which most of

0:13:12.080 --> 0:13:15.000
<v Speaker 2>my ladies do, you're missing out because if you're having

0:13:15.000 --> 0:13:17.640
<v Speaker 2>those coffees on dairy milk, you'd be getting about six

0:13:17.760 --> 0:13:21.319
<v Speaker 2>hundred milligrams of calcium. You're having that on Barista almond milk,

0:13:21.480 --> 0:13:22.720
<v Speaker 2>you're pretty much getting none.

0:13:23.320 --> 0:13:23.800
<v Speaker 3>Wow.

0:13:24.120 --> 0:13:26.240
<v Speaker 2>So most people are just they're kind of having the

0:13:26.240 --> 0:13:28.400
<v Speaker 2>wool pulled over their eyes. They don't understand. They're choosing

0:13:28.400 --> 0:13:31.200
<v Speaker 2>it because they think it's healthier, it's lower calorie, but

0:13:31.280 --> 0:13:33.839
<v Speaker 2>it's not. In most cases, it's very similar calories. Like

0:13:33.880 --> 0:13:36.120
<v Speaker 2>oat milk is very similar calories to full green milk.

0:13:36.120 --> 0:13:38.760
<v Speaker 2>It's about one thirty to one fifty calories a cup

0:13:38.920 --> 0:13:41.960
<v Speaker 2>without the without the protein, So instead of getting eight

0:13:41.960 --> 0:13:44.320
<v Speaker 2>grams of protein from skim milk, which is only about

0:13:44.360 --> 0:13:47.040
<v Speaker 2>eighty to ninety calories a cup and about three hundred

0:13:47.080 --> 0:13:49.240
<v Speaker 2>milligrams of calcium. You're not getting any of that, so

0:13:49.280 --> 0:13:52.120
<v Speaker 2>you're actually having more calories without the protein and without

0:13:52.120 --> 0:13:52.840
<v Speaker 2>the calcium.

0:13:53.200 --> 0:13:55.800
<v Speaker 3>Wow. Mind blown. You have blown my mind on so

0:13:55.840 --> 0:13:57.360
<v Speaker 3>many different levels to daily And.

0:13:57.880 --> 0:14:00.040
<v Speaker 2>So I'm not saying that it's a bad thing. I

0:14:00.160 --> 0:14:02.480
<v Speaker 2>can't do it, but I would be asking your coffee shop, hey,

0:14:02.520 --> 0:14:04.439
<v Speaker 2>what brand do you use? Have a look at it,

0:14:04.480 --> 0:14:06.400
<v Speaker 2>and if it's not fortified, you're not going to get

0:14:06.440 --> 0:14:09.280
<v Speaker 2>much protein. And there are some particular ones on the

0:14:09.280 --> 0:14:11.360
<v Speaker 2>market that are like a high protein almond milk or

0:14:11.360 --> 0:14:13.719
<v Speaker 2>a high protein don't milk, But I guarantee you that's

0:14:13.720 --> 0:14:15.640
<v Speaker 2>not what your coffee shop is ordering. But if you're

0:14:15.679 --> 0:14:18.520
<v Speaker 2>making your own coffee from home and you're using that,

0:14:18.600 --> 0:14:20.840
<v Speaker 2>you're finding a brand that does have those things. It's

0:14:20.880 --> 0:14:23.320
<v Speaker 2>not a problem. I'm just talking about the large majority

0:14:23.320 --> 0:14:25.320
<v Speaker 2>of people who buy it from their local coffee shop.

0:14:25.520 --> 0:14:27.440
<v Speaker 2>That's not what the local coffee shops are ordering. If

0:14:27.440 --> 0:14:29.720
<v Speaker 2>you think that your almond latte has forty calories in it,

0:14:30.160 --> 0:14:32.720
<v Speaker 2>I can pretty much guarantee you that you'll be sadly mistaken.

0:14:32.760 --> 0:14:35.000
<v Speaker 2>You're also not getting the protein and the calcium. So

0:14:35.040 --> 0:14:37.600
<v Speaker 2>I'm not saying you can't have almond milk, but we

0:14:37.800 --> 0:14:39.600
<v Speaker 2>just need to be smart with our choices because I

0:14:39.640 --> 0:14:41.760
<v Speaker 2>have a lot of ladies that have two almond milk

0:14:41.840 --> 0:14:44.760
<v Speaker 2>lattes a day, but probably close to two fifty three

0:14:44.840 --> 0:14:47.160
<v Speaker 2>hundred calories and they're not even counting that within their

0:14:47.160 --> 0:14:49.120
<v Speaker 2>calorie check for the day. Wow, And I'm like, yeah,

0:14:49.160 --> 0:14:51.880
<v Speaker 2>you can't. It's not free, it's not free food. Yeah,

0:14:52.200 --> 0:14:54.320
<v Speaker 2>you might be putting forty calorie a cup almond milk

0:14:54.320 --> 0:14:56.240
<v Speaker 2>in your overnight otes, but that's not what they're using

0:14:56.240 --> 0:14:58.160
<v Speaker 2>in the coffee shop. And that's the reason that two

0:14:58.160 --> 0:15:01.520
<v Speaker 2>fifty three hundred calories is reason that you're not losing weight.

0:15:01.600 --> 0:15:04.280
<v Speaker 2>That's the difference between maintaining and actually losing. It can

0:15:04.320 --> 0:15:06.560
<v Speaker 2>be as simple as though some of those little swaps

0:15:06.560 --> 0:15:09.960
<v Speaker 2>where healthier eating doesn't necessarily equal fat loss. And that's

0:15:09.960 --> 0:15:11.640
<v Speaker 2>what we talk about in the book. Just because you're

0:15:11.720 --> 0:15:13.880
<v Speaker 2>healthy eating, or you're making what you think is a

0:15:13.920 --> 0:15:17.320
<v Speaker 2>good choice, it won't necessarily be reflective of fat loss

0:15:17.320 --> 0:15:18.720
<v Speaker 2>if you're not in that calorie deficit.

0:15:18.960 --> 0:15:22.600
<v Speaker 1>Yes, one hundred percent Leanne, thank you so much for

0:15:22.720 --> 0:15:23.560
<v Speaker 1>joining me today.

0:15:23.920 --> 0:15:25.600
<v Speaker 3>I learned so much, that's amazing.

0:15:25.640 --> 0:15:28.480
<v Speaker 1>I'm going to go have a full cream cappuccino now

0:15:28.920 --> 0:15:30.240
<v Speaker 1>to get me through the school run.

0:15:30.720 --> 0:15:33.240
<v Speaker 3>And thank you so much for joining me. I had

0:15:33.240 --> 0:15:34.280
<v Speaker 3>so much fun talking to you.

0:15:34.640 --> 0:15:36.400
<v Speaker 2>Yeah, Nori is at all TIF and I every listeners

0:15:36.400 --> 0:15:39.120
<v Speaker 2>would like to come and listen to another podcast, Nutrition Couch,

0:15:39.120 --> 0:15:41.920
<v Speaker 2>where Susie and I debunk all the nutrition myths. We

0:15:41.960 --> 0:15:44.560
<v Speaker 2>talk about new and trending supermarket products, we talk about

0:15:44.600 --> 0:15:47.080
<v Speaker 2>what's in the news. Come and listen to the Nutrition

0:15:47.200 --> 0:15:49.800
<v Speaker 2>Couch podcast. I've also got my own podcast, leanne Ward

0:15:49.920 --> 0:15:52.560
<v Speaker 2>Nutrition Podcast. And if anybody would like a little bit

0:15:52.600 --> 0:15:54.320
<v Speaker 2>of help with their diet, I have a team of

0:15:54.360 --> 0:15:57.920
<v Speaker 2>dieticians very experience. We offer nutrition consults worldwide from the

0:15:57.960 --> 0:16:00.280
<v Speaker 2>comfort of your own home. That's the Lean and More

0:16:00.360 --> 0:16:03.320
<v Speaker 2>Nutrition Virtual Clinic. If anybody feels like they'd like a

0:16:03.360 --> 0:16:06.040
<v Speaker 2>consultation in December or January, come in come and work

0:16:06.040 --> 0:16:06.440
<v Speaker 2>with my team.

0:16:06.560 --> 0:16:08.600
<v Speaker 1>Such a good idea, and make sure you follow Leanne

0:16:08.640 --> 0:16:11.240
<v Speaker 1>on Instagram as well, because everything about a book and

0:16:11.280 --> 0:16:14.080
<v Speaker 1>everything is there where what is your handle, Lianne.

0:16:14.120 --> 0:16:17.000
<v Speaker 2>It's so the fitness dietician. I probably should change that,

0:16:17.080 --> 0:16:18.560
<v Speaker 2>but it's been that way for over a decade and

0:16:18.600 --> 0:16:21.880
<v Speaker 2>I feel like it's working. Don't change it.

0:16:21.880 --> 0:16:22.560
<v Speaker 3>It's working.

0:16:22.880 --> 0:16:25.800
<v Speaker 1>Thank you, Leanne, Thank you so much for having me.

0:16:27.240 --> 0:16:30.120
<v Speaker 1>Thank you so much for listening to Bounce Forward. I

0:16:30.160 --> 0:16:33.560
<v Speaker 1>love having your company. So please DM me on Instagram

0:16:33.640 --> 0:16:36.760
<v Speaker 1>at tippoul Underscore XO and let me know what topics

0:16:36.840 --> 0:16:39.480
<v Speaker 1>you'd love me to cover. Don't forget to rate and

0:16:39.600 --> 0:16:42.080
<v Speaker 1>review me on your podcast at speak soon.

0:16:42.440 --> 0:16:43.800
<v Speaker 3>Happy Days,