1 00:00:01,520 --> 00:00:03,840 Speaker 1: Do you have a few bad habits, or more specifically, 2 00:00:04,000 --> 00:00:07,360 Speaker 1: bad food habits. Maybe you buy snacks at the petrol station, 3 00:00:07,720 --> 00:00:11,120 Speaker 1: maybe you eat the kids lunchbox leftovers, or maybe your 4 00:00:11,200 --> 00:00:14,840 Speaker 1: wine paul is particularly large, or maybe when you go 5 00:00:14,880 --> 00:00:17,320 Speaker 1: to Bunning's on the weekend, you can't go there without 6 00:00:17,360 --> 00:00:21,480 Speaker 1: buying that delicious sausage sizzle. We all have bad food habits, 7 00:00:21,520 --> 00:00:24,200 Speaker 1: but on today's episode of The Nutrition Couch, we chat 8 00:00:24,239 --> 00:00:26,720 Speaker 1: the most common bad food habits and the way that 9 00:00:26,800 --> 00:00:29,360 Speaker 1: they may be holding you back from reaching your health 10 00:00:29,400 --> 00:00:32,040 Speaker 1: related goals. Hi, I'm Leanne Wood. 11 00:00:31,960 --> 00:00:34,199 Speaker 2: And I'm Susy Burrow, and together we bring. 12 00:00:34,000 --> 00:00:36,720 Speaker 1: You The Nutrition Couch, the weekly podcast that keeps you 13 00:00:36,840 --> 00:00:38,919 Speaker 1: up to date on everything that you need to know 14 00:00:39,000 --> 00:00:41,960 Speaker 1: in the world of nutrition as well as food habits. 15 00:00:42,000 --> 00:00:45,360 Speaker 1: We have some interesting new data on ultra process foods 16 00:00:45,360 --> 00:00:48,760 Speaker 1: and weight loss outcomes. We have a nutritious new snack 17 00:00:48,800 --> 00:00:50,920 Speaker 1: that we found in the soupermarket we know our listeners 18 00:00:50,920 --> 00:00:55,040 Speaker 1: will love, and our listener question today is all about noodles. 19 00:00:55,360 --> 00:00:57,680 Speaker 1: But to kick us off today, Susie, you have found 20 00:00:57,720 --> 00:01:00,880 Speaker 1: a great new study about ultra process foods. Because we've 21 00:01:00,920 --> 00:01:03,760 Speaker 1: known for some time from just a general health perspective 22 00:01:04,120 --> 00:01:06,520 Speaker 1: that ultra processed foods aren't great. They're not great for 23 00:01:06,560 --> 00:01:08,360 Speaker 1: our health, they're not great for our gut health, they're 24 00:01:08,360 --> 00:01:12,240 Speaker 1: not great for society. But this study actually looks at 25 00:01:12,280 --> 00:01:15,480 Speaker 1: the differences between weight loss outcomes, which we don't have 26 00:01:15,520 --> 00:01:18,240 Speaker 1: a whole lot of research in that much specific detail. 27 00:01:18,319 --> 00:01:19,679 Speaker 2: Do we No, we don't. 28 00:01:19,720 --> 00:01:22,200 Speaker 3: And it's really interesting because I have had recently some 29 00:01:22,480 --> 00:01:24,760 Speaker 3: I want to say fights, but some disagreements with some 30 00:01:24,800 --> 00:01:29,640 Speaker 3: food industry people about the definition of ultra processed foods 31 00:01:29,680 --> 00:01:33,399 Speaker 3: because one of my biggest concerns about the Australian food supply, 32 00:01:33,440 --> 00:01:36,440 Speaker 3: and I'm sure this is a Western global issue, is 33 00:01:36,480 --> 00:01:39,800 Speaker 3: the increasing number of ultra processed foods masquerading is being healthy. 34 00:01:39,840 --> 00:01:41,800 Speaker 3: And we've certainly reviewed some of them on the potty 35 00:01:42,360 --> 00:01:46,920 Speaker 3: and they're the classic high protein, low carb replacements for 36 00:01:47,000 --> 00:01:54,440 Speaker 3: our favorite processed foods pizza, burgers, chips, snack bars, protein bars, 37 00:01:55,120 --> 00:01:59,440 Speaker 3: and ultimately they are ultra processed according to definitions ranging 38 00:01:59,480 --> 00:02:01,880 Speaker 3: from containing a range of ingredients you wouldn't have in 39 00:02:01,880 --> 00:02:06,680 Speaker 3: a home kitchen to nutritionally being just foods you or 40 00:02:06,800 --> 00:02:09,720 Speaker 3: ingredients you wouldn't usually use or see, or I always 41 00:02:09,720 --> 00:02:11,639 Speaker 3: describe it if the ingredient list is a mile long 42 00:02:11,720 --> 00:02:15,040 Speaker 3: filled with names of things you don't recognize. So this 43 00:02:15,200 --> 00:02:18,680 Speaker 3: was a really interesting study and was just published this 44 00:02:18,760 --> 00:02:21,839 Speaker 3: week from the University College in London, so a very 45 00:02:21,880 --> 00:02:25,960 Speaker 3: reputable nutrition organization. But it was so such a good 46 00:02:25,960 --> 00:02:30,359 Speaker 3: study land because it really compared two very similar diets 47 00:02:30,400 --> 00:02:34,040 Speaker 3: and the only difference was that some of the foods 48 00:02:34,040 --> 00:02:36,880 Speaker 3: were ultra process and some were homemade. So for example, 49 00:02:37,480 --> 00:02:39,640 Speaker 3: one of the meals might be spaghetti bolonnaise, So in 50 00:02:39,680 --> 00:02:43,120 Speaker 3: one of the study, the spaghetti bolinnaes was homemade, so 51 00:02:43,400 --> 00:02:46,120 Speaker 3: process but not ultra process. And one was something that 52 00:02:46,160 --> 00:02:49,840 Speaker 3: you buy in a box, so by definition ultra process 53 00:02:49,840 --> 00:02:52,760 Speaker 3: because it includes a lot of things like flavor editions, 54 00:02:53,160 --> 00:02:55,840 Speaker 3: relatively small amounts of protein, so it's still spaghetti bolonnaise, 55 00:02:56,160 --> 00:02:59,079 Speaker 3: but an ultra process version. So the study was published 56 00:02:59,080 --> 00:03:02,040 Speaker 3: in Nature Medicine and Today, and I believe it's the 57 00:03:02,080 --> 00:03:04,640 Speaker 3: first one that did compare a similar diet of process 58 00:03:04,720 --> 00:03:08,160 Speaker 3: versus ultra process food, so fascinating. It was fifty five 59 00:03:08,240 --> 00:03:11,560 Speaker 3: adults split into two groups, and it was an eight 60 00:03:11,760 --> 00:03:15,040 Speaker 3: week diet, and that it was a crossover design, so 61 00:03:15,120 --> 00:03:17,200 Speaker 3: very strong. So after four weeks they swapped and went 62 00:03:17,280 --> 00:03:19,120 Speaker 3: back to their normal diet and then went to the 63 00:03:19,120 --> 00:03:22,000 Speaker 3: other one. So that's really strong dietary data comparing across 64 00:03:22,040 --> 00:03:24,720 Speaker 3: the board. And it was a diet that was encouraged 65 00:03:24,760 --> 00:03:27,960 Speaker 3: to be balanced in terms of key nutrients, the rights 66 00:03:27,960 --> 00:03:30,480 Speaker 3: amounts of fruits and vegetables. So on the surface, both 67 00:03:30,560 --> 00:03:34,279 Speaker 3: diets and appeared healthy. It was just the degree of processing. 68 00:03:34,960 --> 00:03:38,360 Speaker 3: Now it wasn't calorie reduced diet, it wasn't a deficit, 69 00:03:38,400 --> 00:03:41,760 Speaker 3: it wasn't aiming to specifically lose weight in individuals. It 70 00:03:41,800 --> 00:03:44,720 Speaker 3: was more comparison of just that degree of processing. And 71 00:03:44,800 --> 00:03:47,120 Speaker 3: after the eight weeks they found that both groups did 72 00:03:47,240 --> 00:03:50,520 Speaker 3: lose weight simply because nutritionally it was ticking the box 73 00:03:50,560 --> 00:03:53,680 Speaker 3: on dietary guidelines, so having you know, the ideal amount 74 00:03:53,680 --> 00:03:56,680 Speaker 3: of fruit and vegetables and protein and carbohydrate in the diet. 75 00:03:57,320 --> 00:04:00,680 Speaker 3: But the effect was higher on the minimally pro diet, 76 00:04:00,760 --> 00:04:03,640 Speaker 3: so double their weight loss effects. It was two percent 77 00:04:03,680 --> 00:04:07,000 Speaker 3: reduction versus just one in the ultra process food diet. 78 00:04:07,680 --> 00:04:11,040 Speaker 3: And in calorie wise, it was estimated that there was 79 00:04:11,080 --> 00:04:13,240 Speaker 3: about oh I'm just having it a look, it was 80 00:04:13,240 --> 00:04:17,200 Speaker 3: about three hundred calorie The deficit and they're saying the 81 00:04:17,279 --> 00:04:20,680 Speaker 3: deficit was much higher on the moderately process compared to 82 00:04:20,720 --> 00:04:24,000 Speaker 3: the ultra process, So even though it looked the same, 83 00:04:24,080 --> 00:04:26,760 Speaker 3: they were still consuming a greater number of calories from 84 00:04:26,800 --> 00:04:30,520 Speaker 3: a similar type of food. Now, certainly land the percentages 85 00:04:30,520 --> 00:04:32,200 Speaker 3: are low, So keep in mind this wasn't a weight 86 00:04:32,240 --> 00:04:35,280 Speaker 3: loss trial. This was just comparing the degree of processing. 87 00:04:35,320 --> 00:04:37,680 Speaker 3: But I just love it because it does show that 88 00:04:37,920 --> 00:04:42,120 Speaker 3: just because something looks healthier by being lower carb less sugar, 89 00:04:42,200 --> 00:04:45,159 Speaker 3: because you've ultra processed it to make it masquerade as healthier, 90 00:04:45,640 --> 00:04:48,400 Speaker 3: doesn't make it so. And in many cases, the original 91 00:04:48,480 --> 00:04:51,359 Speaker 3: musli bar or nutbar would be better than an ultra 92 00:04:51,400 --> 00:04:55,040 Speaker 3: process low car bar. A controlled portion of regular pizza 93 00:04:55,120 --> 00:04:58,239 Speaker 3: would be better perhaps than the ultra process version of pizza. 94 00:04:58,720 --> 00:05:00,720 Speaker 3: So I think we are on going to see more 95 00:05:00,760 --> 00:05:05,640 Speaker 3: of these studies because nutrition professionals have been unhappy about 96 00:05:05,640 --> 00:05:08,839 Speaker 3: this for a long time, because we know from surface 97 00:05:08,920 --> 00:05:13,280 Speaker 3: level that having a formulated fiber, for example, that often 98 00:05:13,440 --> 00:05:15,840 Speaker 3: can cause you know, it sees these products with really 99 00:05:15,920 --> 00:05:18,279 Speaker 3: high amounts of fiber, but it's a process form of 100 00:05:18,320 --> 00:05:21,160 Speaker 3: fiber is not the same as naturally occurring fiber in 101 00:05:21,200 --> 00:05:23,880 Speaker 3: whole grains, fruits and vegetables, But we don't necessarily have 102 00:05:23,880 --> 00:05:26,160 Speaker 3: the studies at the moment to back that up. We're 103 00:05:26,200 --> 00:05:28,919 Speaker 3: just talking about it from a processing perspective, and surely 104 00:05:29,000 --> 00:05:31,960 Speaker 3: less process is better, but now is starting to see 105 00:05:31,960 --> 00:05:35,280 Speaker 3: that ultra process foods are not as good nutritionally when 106 00:05:35,279 --> 00:05:38,159 Speaker 3: it comes to weight control or forests in general. So 107 00:05:38,279 --> 00:05:41,040 Speaker 3: I just thought it was groundbreaking. We will see more 108 00:05:41,040 --> 00:05:43,839 Speaker 3: and more of them and it certainly it just confirmsly 109 00:05:43,880 --> 00:05:45,640 Speaker 3: am that when you see ingredient lists that are a 110 00:05:45,680 --> 00:05:48,279 Speaker 3: mile long, doesn't make it a good choice nutritionally just 111 00:05:48,279 --> 00:05:49,600 Speaker 3: because it looks healthier. 112 00:05:50,400 --> 00:05:51,720 Speaker 4: Absolutely, no starticians. 113 00:05:51,760 --> 00:05:53,560 Speaker 1: We've known this for a long time, but like you said, 114 00:05:53,600 --> 00:05:55,680 Speaker 1: it's nice to have more and more research to come 115 00:05:55,680 --> 00:05:57,720 Speaker 1: and back it up. But one of the interesting lines 116 00:05:57,760 --> 00:06:00,880 Speaker 1: of that study I thought was quite fascinating that they 117 00:06:00,960 --> 00:06:04,520 Speaker 1: call it the MPF the minimally processed food That diet 118 00:06:04,640 --> 00:06:08,400 Speaker 1: created an estimated deficit calorie deficit of approximately two hundred 119 00:06:08,440 --> 00:06:11,640 Speaker 1: and ninety calories a day versus the ultra processed food 120 00:06:11,720 --> 00:06:14,120 Speaker 1: created a deficit of about one hundred and twenty calories. 121 00:06:14,279 --> 00:06:17,400 Speaker 1: So they weren't actually trying to or consciously eating in 122 00:06:17,440 --> 00:06:20,800 Speaker 1: a calorie deficit. These participants were just told to eat freely, 123 00:06:20,880 --> 00:06:22,600 Speaker 1: they weren't instructed to restrict at all. 124 00:06:22,880 --> 00:06:24,320 Speaker 4: But just by eating. 125 00:06:24,000 --> 00:06:28,160 Speaker 1: More whole foods, people naturally created their own calorie deficit 126 00:06:28,200 --> 00:06:31,040 Speaker 1: of close to three hundred calories, which is not I 127 00:06:31,080 --> 00:06:34,039 Speaker 1: would say a moderate deficit. It's more of a milder deficit, 128 00:06:34,080 --> 00:06:37,039 Speaker 1: but still not insignificant. And then the people following the 129 00:06:37,120 --> 00:06:41,040 Speaker 1: ultra processed food diet created about one hundred calorie deficit, 130 00:06:41,080 --> 00:06:43,160 Speaker 1: which is not really going to do, you know, too 131 00:06:43,279 --> 00:06:46,120 Speaker 1: much in the grand scheme of things, But again probably 132 00:06:46,240 --> 00:06:49,120 Speaker 1: just because, as you mentioned, Susi, they were eating more healthily, 133 00:06:49,200 --> 00:06:51,680 Speaker 1: they were achieving the right amount of fiber and fruits 134 00:06:51,720 --> 00:06:54,800 Speaker 1: and vegetables and lowering the amounts of sugars in their diets. 135 00:06:54,839 --> 00:06:57,160 Speaker 1: So I think it just goes to show like it's 136 00:06:57,200 --> 00:07:00,680 Speaker 1: not just what you eat, it's actually how pro that 137 00:07:00,760 --> 00:07:03,640 Speaker 1: diet is and the quality of the diet overall as well. 138 00:07:04,000 --> 00:07:06,119 Speaker 1: It goes a long way just eating healthy. We always 139 00:07:06,120 --> 00:07:08,920 Speaker 1: say that eating healthy isn't eating for fat loss, but 140 00:07:09,160 --> 00:07:12,320 Speaker 1: those two things shouldn't be in isolation. You should eat healthy, 141 00:07:12,360 --> 00:07:14,320 Speaker 1: and you if your goal is fat loss, you should 142 00:07:14,360 --> 00:07:16,320 Speaker 1: be able to eat for fat loss in a healthful 143 00:07:16,360 --> 00:07:18,800 Speaker 1: way as well, not just track all of your calories 144 00:07:18,800 --> 00:07:21,040 Speaker 1: and macros and scan all of your labels into my 145 00:07:21,120 --> 00:07:24,320 Speaker 1: fitness power, Because even though that ultra process high protein 146 00:07:24,360 --> 00:07:26,840 Speaker 1: bar with thirty grams of protein in it might hit 147 00:07:26,880 --> 00:07:29,840 Speaker 1: your calorie and macro goals, it's probably not really going 148 00:07:29,920 --> 00:07:32,160 Speaker 1: to tick many boxes from a health perspective. So the 149 00:07:32,280 --> 00:07:35,480 Speaker 1: nutrients matter as much as the calories and the macros do. 150 00:07:35,560 --> 00:07:37,960 Speaker 1: And this study showed that really nicely, didn't it. And 151 00:07:38,000 --> 00:07:39,840 Speaker 1: the other thing I'll bring up quickly is that the 152 00:07:40,320 --> 00:07:43,520 Speaker 1: MPF group, the minimally processed food group, actually experience a 153 00:07:43,560 --> 00:07:46,920 Speaker 1: better craving control as well, which was really really interesting. 154 00:07:46,960 --> 00:07:50,320 Speaker 1: They had a four times improvement for savory cravings and 155 00:07:50,400 --> 00:07:53,240 Speaker 1: to two times improvement for cravings overall, which I think 156 00:07:53,320 --> 00:07:55,840 Speaker 1: is really interesting. So if you're somebody who struggles a 157 00:07:55,880 --> 00:07:59,080 Speaker 1: lot with cravings, reducing the amount of ultra processed food 158 00:07:59,080 --> 00:08:01,000 Speaker 1: that you eat could probably go a long way in 159 00:08:01,080 --> 00:08:03,320 Speaker 1: helping to curb some of those cravings. 160 00:08:03,560 --> 00:08:06,320 Speaker 3: Because my gut feeling part in the pun with it 161 00:08:06,480 --> 00:08:10,440 Speaker 3: is that when you consume macros and ingredients that have 162 00:08:10,640 --> 00:08:15,520 Speaker 3: been heavily processed, it affects the mouth feel and digestive process. 163 00:08:16,160 --> 00:08:18,440 Speaker 3: And from some research I did looking at the effect 164 00:08:18,480 --> 00:08:21,640 Speaker 3: of process fiber on digestive health, it did appear to 165 00:08:21,640 --> 00:08:23,880 Speaker 3: have negative effects on the microbiome when it was a 166 00:08:23,920 --> 00:08:26,679 Speaker 3: process form of fiber, and I think that's another level 167 00:08:26,680 --> 00:08:29,240 Speaker 3: of emerging research. So it's like you might on the 168 00:08:29,280 --> 00:08:32,280 Speaker 3: surface have a similar type of ingredient, but when it 169 00:08:32,440 --> 00:08:36,640 Speaker 3: has had those extra flavors and mulcifiers additives, it impacts 170 00:08:36,679 --> 00:08:39,920 Speaker 3: the way we digest in how we the satisfaction level 171 00:08:39,960 --> 00:08:41,920 Speaker 3: of that food. So you don't get I believe, that 172 00:08:41,960 --> 00:08:44,760 Speaker 3: mouthfeel and that wholesome taste. It just goes down a 173 00:08:44,800 --> 00:08:46,760 Speaker 3: lot quicker. The classic example is when you go to 174 00:08:46,840 --> 00:08:49,480 Speaker 3: McDonald's and we're talking about bad food habits, and one 175 00:08:49,480 --> 00:08:51,800 Speaker 3: of mine that I'll share is going drive through Macas 176 00:08:51,800 --> 00:08:55,640 Speaker 3: with my children after sporting late training. That has become 177 00:08:55,679 --> 00:08:59,480 Speaker 3: a very very bad habit. But you know, in all seriousness, 178 00:08:59,480 --> 00:09:02,080 Speaker 3: with all that time had, you know, drive through Macs 179 00:09:02,080 --> 00:09:04,200 Speaker 3: with the kids and they've got a happy meal. And 180 00:09:04,240 --> 00:09:07,040 Speaker 3: it's the fact that that food, whether it's nuggets or 181 00:09:07,040 --> 00:09:10,480 Speaker 3: a burger, is literally just you eat it in two seconds. 182 00:09:10,520 --> 00:09:11,720 Speaker 2: There's no chew factor. 183 00:09:12,280 --> 00:09:14,520 Speaker 3: You know, It's not like if you make a burger 184 00:09:14,559 --> 00:09:17,160 Speaker 3: patty at home with a whole grain bread roll and 185 00:09:17,200 --> 00:09:20,400 Speaker 3: you have to chew it, it literally slides down in 186 00:09:20,440 --> 00:09:23,439 Speaker 3: two or three mouthfuls. So on the surface it might 187 00:09:23,480 --> 00:09:25,920 Speaker 3: have a similar macro profile to a burger you're making 188 00:09:25,960 --> 00:09:28,920 Speaker 3: at home in some way, but you still are going 189 00:09:28,960 --> 00:09:31,840 Speaker 3: to not be satisfied from that more process variety. So 190 00:09:31,880 --> 00:09:34,080 Speaker 3: it's the mixture of all those additives to make that 191 00:09:34,200 --> 00:09:37,120 Speaker 3: very soft bun, the different sources, with all the flavors 192 00:09:37,120 --> 00:09:39,320 Speaker 3: through it, the meat process in a way that it's 193 00:09:39,360 --> 00:09:41,520 Speaker 3: ground down to such an extent you'd have to chew it. 194 00:09:41,520 --> 00:09:45,200 Speaker 3: It's all those factors that impact. So whilst it doesn't 195 00:09:45,240 --> 00:09:47,000 Speaker 3: look that bad on the surface, when you're having it 196 00:09:47,040 --> 00:09:48,960 Speaker 3: a lot in day to day life, you can see 197 00:09:48,960 --> 00:09:51,600 Speaker 3: the impact adding up over time and leading to over consumption. 198 00:09:51,679 --> 00:09:55,000 Speaker 3: And also nutrient availability is far less. It's not got 199 00:09:55,040 --> 00:09:59,600 Speaker 3: those key biologically active nutrients operating in the natural way 200 00:09:59,600 --> 00:10:01,400 Speaker 3: they were in tended as if you'd made it from 201 00:10:01,440 --> 00:10:05,040 Speaker 3: a relatively less processed form of mincemeat, for example, or 202 00:10:05,080 --> 00:10:07,800 Speaker 3: a bread roll that was more just whole meal or 203 00:10:07,840 --> 00:10:10,320 Speaker 3: whole grain. So yeah, I think watch this space, but 204 00:10:10,360 --> 00:10:13,360 Speaker 3: I love that data and is a reminder that when 205 00:10:13,400 --> 00:10:16,080 Speaker 3: you can, basically, if you're buying stuff that already made 206 00:10:16,120 --> 00:10:18,480 Speaker 3: the short of the ingredient list, the better and generally 207 00:10:18,800 --> 00:10:20,880 Speaker 3: where possible, make your own all right. 208 00:10:20,920 --> 00:10:23,360 Speaker 1: Well, that brings us to our next segment, which is 209 00:10:23,559 --> 00:10:26,720 Speaker 1: bad food habits. So you've shared yours. What is my 210 00:10:26,840 --> 00:10:29,400 Speaker 1: worst bad food habit? Mine is probably still I'm a 211 00:10:29,400 --> 00:10:31,760 Speaker 1: type a perfectionist. I will be the first to admit 212 00:10:31,800 --> 00:10:35,080 Speaker 1: that type a perfectionist. Mine is probably that whole wait 213 00:10:35,160 --> 00:10:37,600 Speaker 1: till Monday or you know, sort of you know, that 214 00:10:37,640 --> 00:10:40,040 Speaker 1: weekend blow outside again on Monday, Not so much as 215 00:10:40,080 --> 00:10:41,680 Speaker 1: it's a blowout like it used to be when I 216 00:10:41,720 --> 00:10:43,679 Speaker 1: was a lot younger, when I had a poorer relationship 217 00:10:43,760 --> 00:10:45,959 Speaker 1: with food. But I am still very tempted to eat 218 00:10:46,040 --> 00:10:47,920 Speaker 1: very well Monday to Friday. And then if I know 219 00:10:47,960 --> 00:10:49,760 Speaker 1: I'm going out for say a party or something on 220 00:10:49,800 --> 00:10:52,200 Speaker 1: the weekend, I might skip lanch or I might, you know, 221 00:10:52,240 --> 00:10:54,959 Speaker 1: so I really have to be onto it and really thinking. 222 00:10:54,720 --> 00:10:55,679 Speaker 4: And planning ahead. 223 00:10:55,880 --> 00:10:58,079 Speaker 1: All That's one of my bad habits that creeps in 224 00:10:58,240 --> 00:11:00,240 Speaker 1: very very quickly. And I see that a lot with 225 00:11:00,280 --> 00:11:02,120 Speaker 1: a lot of my clients. As well as that start 226 00:11:02,160 --> 00:11:05,400 Speaker 1: again on Monday mentality where you end up over eating 227 00:11:05,440 --> 00:11:07,680 Speaker 1: all weekend and then you you know, start eating well 228 00:11:07,679 --> 00:11:09,720 Speaker 1: again come Monday because it's a fresh new week and 229 00:11:09,720 --> 00:11:13,000 Speaker 1: you're back on track. So that really does tend to 230 00:11:13,040 --> 00:11:15,680 Speaker 1: derail a lot of people when it comes to nutrition 231 00:11:15,800 --> 00:11:18,320 Speaker 1: and weight loss goals. So that's probably a big what 232 00:11:18,480 --> 00:11:18,920 Speaker 1: I noticed. 233 00:11:19,000 --> 00:11:21,760 Speaker 3: What about your star your drive through Starbucks? Have it 234 00:11:21,880 --> 00:11:24,800 Speaker 3: that's evolved in recent weeks? Are you going to You're good? 235 00:11:24,840 --> 00:11:26,320 Speaker 3: Are you going to share with everyone the truth? 236 00:11:26,360 --> 00:11:29,080 Speaker 1: Lean Well, I should because they put to drive through 237 00:11:29,480 --> 00:11:33,280 Speaker 1: Starbucks in my neighborhood, which is not a bougie neighborhood, 238 00:11:33,480 --> 00:11:35,320 Speaker 1: and when they when we learned that it was going in, 239 00:11:35,400 --> 00:11:37,480 Speaker 1: everyone was like, oh my goodness. But I will say 240 00:11:37,480 --> 00:11:39,960 Speaker 1: that my neighborhood has a lot of young families compared 241 00:11:39,960 --> 00:11:41,680 Speaker 1: to what it did so far to ten years ago, 242 00:11:41,960 --> 00:11:44,120 Speaker 1: and I think that may be one of the reasons. 243 00:11:44,160 --> 00:11:47,040 Speaker 1: But I am I have a mild Starbucks addiction at 244 00:11:47,040 --> 00:11:48,880 Speaker 1: the moment. I must say I'm limiting myself to one 245 00:11:48,880 --> 00:11:49,640 Speaker 1: a week at the moment. 246 00:11:49,679 --> 00:11:50,640 Speaker 2: Why should I say. 247 00:11:50,440 --> 00:11:51,600 Speaker 4: My favorite order at the moment? 248 00:11:51,920 --> 00:11:52,960 Speaker 2: Be honest with the listeners. 249 00:11:53,000 --> 00:11:57,600 Speaker 1: So it's the cinnamon douche lache, so I get it hot, Susie, 250 00:11:57,640 --> 00:11:59,440 Speaker 1: I get no whip. I don't understand the whip thing. 251 00:11:59,440 --> 00:12:01,560 Speaker 1: I think it's an I don't get it. I'm always like, 252 00:12:01,559 --> 00:12:04,360 Speaker 1: no whip, half syrup. I get mine own soy milk 253 00:12:04,360 --> 00:12:06,839 Speaker 1: because I'm a regular soy milk drinker, and I get 254 00:12:06,880 --> 00:12:09,679 Speaker 1: it hot, and I get yeah, half syrup, and I 255 00:12:09,720 --> 00:12:12,640 Speaker 1: get a I don't know the sizing. They do the ounces, 256 00:12:12,800 --> 00:12:15,360 Speaker 1: like the medium size, so that's my favorite. 257 00:12:15,440 --> 00:12:19,040 Speaker 3: She gets second year when it's Thanksgiving season, I will 258 00:12:19,080 --> 00:12:21,840 Speaker 3: share she likes the pumpkin spice. She's very big into that. 259 00:12:22,400 --> 00:12:25,320 Speaker 3: But actually, there are more and more Starbucks around. And 260 00:12:25,559 --> 00:12:28,000 Speaker 3: what a little trick I'll say, is something that they do. 261 00:12:28,000 --> 00:12:30,280 Speaker 3: Do you write they do the whips, but also with 262 00:12:30,320 --> 00:12:33,720 Speaker 3: the syrups, I'll always just say one pump because their 263 00:12:33,840 --> 00:12:37,800 Speaker 3: natural syrup is three pumps, which is like literally pure sugar. 264 00:12:38,080 --> 00:12:40,560 Speaker 3: So if you do enjoy a cheeky Starbucks, it's, you know, 265 00:12:40,679 --> 00:12:44,560 Speaker 3: definitely better than many options out there. Definitely be preferable 266 00:12:44,600 --> 00:12:47,360 Speaker 3: to iced teas or the yogurt with all the lollies 267 00:12:47,360 --> 00:12:50,320 Speaker 3: in them that everyone's having. So a simple trick is 268 00:12:50,320 --> 00:12:52,280 Speaker 3: to us and for just one pump, and that will 269 00:12:52,320 --> 00:12:55,640 Speaker 3: significantly reduce the amount of sugar. And they absolutely do it. 270 00:12:55,640 --> 00:12:57,400 Speaker 3: I've always asked for that. If I get a mocker, 271 00:12:57,440 --> 00:12:59,760 Speaker 3: I'll get just one pump and it just takes the 272 00:13:00,080 --> 00:13:02,719 Speaker 3: joff the sweetness without adding sugar. But yeah, it's a 273 00:13:02,800 --> 00:13:04,640 Speaker 3: very easy way in Starbucks to cut back on the 274 00:13:04,679 --> 00:13:07,640 Speaker 3: extra calories from the sugary syrups they put through things. 275 00:13:08,000 --> 00:13:10,719 Speaker 1: Yeah, and a very good, not good habit, but a 276 00:13:10,800 --> 00:13:13,480 Speaker 1: very easy habit for tired parents to get into because 277 00:13:13,520 --> 00:13:15,400 Speaker 1: it's the only one with the drive through in my area. 278 00:13:15,480 --> 00:13:17,040 Speaker 1: So if the kids fall asleep in the car and 279 00:13:17,040 --> 00:13:19,160 Speaker 1: I need twenty thirty minutes to kill one day's sleep, 280 00:13:19,200 --> 00:13:21,800 Speaker 1: you better believe I'm going through Starbucks drive through. So 281 00:13:21,920 --> 00:13:24,480 Speaker 1: that's one of my bad habits as well. What are 282 00:13:24,480 --> 00:13:26,559 Speaker 1: some of the other ones I see regularly with my client? 283 00:13:26,720 --> 00:13:29,840 Speaker 3: I see the kids one eating the kids snacks, and 284 00:13:29,880 --> 00:13:32,679 Speaker 3: I do this the lunch boxes. So your kids are little, 285 00:13:32,679 --> 00:13:35,440 Speaker 3: but when they come home from school, you spend all 286 00:13:35,480 --> 00:13:38,040 Speaker 3: this time packing these amazing lunches with all these little snacks, 287 00:13:38,080 --> 00:13:40,440 Speaker 3: you know, a few prepzels here, a bit of cucumber there, 288 00:13:40,480 --> 00:13:42,480 Speaker 3: Like you make it all beautiful, and then you come 289 00:13:42,480 --> 00:13:43,959 Speaker 3: home they haven't touched it, and you're like, oh, that's 290 00:13:43,960 --> 00:13:46,680 Speaker 3: a waste of a few grapes there. And that is 291 00:13:46,720 --> 00:13:49,680 Speaker 3: a really difficult habit to break because it is that 292 00:13:49,720 --> 00:13:51,520 Speaker 3: time of day where you're tired and hungry. You don't 293 00:13:51,520 --> 00:13:54,440 Speaker 3: want to waste really good quality food. So I try 294 00:13:54,480 --> 00:13:56,760 Speaker 3: and give it to the kids again to eat. They 295 00:13:56,800 --> 00:13:59,040 Speaker 3: often just reject it now because they're almost ten. But 296 00:13:59,559 --> 00:14:00,920 Speaker 3: you got to try and just check it out or 297 00:14:00,920 --> 00:14:02,480 Speaker 3: put it because you end up just eating a whole 298 00:14:02,480 --> 00:14:04,679 Speaker 3: dinner before dinner. That is a very common one I 299 00:14:04,760 --> 00:14:07,000 Speaker 3: see across the board with my women. And the other 300 00:14:07,040 --> 00:14:09,480 Speaker 3: one I see is eating two dinners because they'll cook 301 00:14:09,480 --> 00:14:11,600 Speaker 3: for the kids and they'll have more child friendly so 302 00:14:11,640 --> 00:14:13,960 Speaker 3: they'll have like a shitzel and some cut up veggies early, 303 00:14:14,120 --> 00:14:17,000 Speaker 3: like five o'clock, and then the husband or the partner 304 00:14:17,000 --> 00:14:18,679 Speaker 3: comes home at seven or eight and then eat again. 305 00:14:19,080 --> 00:14:21,440 Speaker 3: So the two dinner is another really tricky one for 306 00:14:21,560 --> 00:14:22,640 Speaker 3: hungry women in the night. 307 00:14:22,720 --> 00:14:24,160 Speaker 2: So I see that quite often too. 308 00:14:24,880 --> 00:14:25,240 Speaker 4: Yeah. 309 00:14:25,400 --> 00:14:27,800 Speaker 1: A big one I see is the I deserve a 310 00:14:27,800 --> 00:14:29,960 Speaker 1: treatmental yesh And we've all been there. 311 00:14:30,040 --> 00:14:31,080 Speaker 4: We have all been there, and. 312 00:14:31,040 --> 00:14:34,120 Speaker 1: I get it. Some days you genuinely just deserve a treat. 313 00:14:34,160 --> 00:14:34,600 Speaker 4: I get it. 314 00:14:34,720 --> 00:14:36,600 Speaker 1: But it can't be every day, and it can't be 315 00:14:36,720 --> 00:14:39,480 Speaker 1: every occasion. So when you're stressed, you're using food as 316 00:14:39,480 --> 00:14:42,640 Speaker 1: a reward, when you had a great achievement, when you're commiserating, 317 00:14:42,680 --> 00:14:44,720 Speaker 1: when you're just using food to get through the day, 318 00:14:44,760 --> 00:14:48,680 Speaker 1: when you're bored. So just using your emotions because you 319 00:14:48,760 --> 00:14:51,880 Speaker 1: deserve a treat. That's a really big one. And another 320 00:14:51,960 --> 00:14:54,560 Speaker 1: one you'll love this one, Susie, is the just in 321 00:14:54,640 --> 00:14:56,960 Speaker 1: case snacks. And I always say, I remember, I'm not 322 00:14:57,000 --> 00:14:59,120 Speaker 1: a physio. I'm not giving medical advice, but my woman's 323 00:14:59,120 --> 00:15:01,840 Speaker 1: tells physio. When I postparton with both my girls always 324 00:15:01,840 --> 00:15:04,120 Speaker 1: said to me, don't we're talking about like pelvic floor, 325 00:15:04,160 --> 00:15:05,920 Speaker 1: and she's like, don't just do it just in case? 326 00:15:05,960 --> 00:15:07,960 Speaker 1: We right, She's like, it's bad for a public floor, 327 00:15:07,960 --> 00:15:09,640 Speaker 1: don't we just in case? Just wait till we have 328 00:15:09,680 --> 00:15:11,920 Speaker 1: to go. And so I always remember her saying. That's 329 00:15:11,920 --> 00:15:13,480 Speaker 1: why I always say that to my clients. I give 330 00:15:13,520 --> 00:15:15,520 Speaker 1: them that example, and I say, don't just pack the 331 00:15:15,640 --> 00:15:17,840 Speaker 1: just in case snacks, you know, don't just buy the 332 00:15:18,000 --> 00:15:20,160 Speaker 1: just in case snacks. Don't pick up the chocolate and 333 00:15:20,160 --> 00:15:23,480 Speaker 1: the biscuits and the things for the visitors just in case, 334 00:15:23,680 --> 00:15:26,560 Speaker 1: because ultimately you probably end up eating them yourself. If 335 00:15:26,560 --> 00:15:28,560 Speaker 1: a visitor comes over, you can make them a cup 336 00:15:28,600 --> 00:15:30,800 Speaker 1: of tea and coffee. You don't have to have the 337 00:15:30,800 --> 00:15:33,440 Speaker 1: biscuits and the chocolates and the cakes. They're just in 338 00:15:33,560 --> 00:15:36,680 Speaker 1: case somebody pops over for the weekend, because the reality 339 00:15:36,760 --> 00:15:38,960 Speaker 1: is that you will probably end up eating them and 340 00:15:39,040 --> 00:15:41,960 Speaker 1: most of them yourself. Or don't just pack the just 341 00:15:42,080 --> 00:15:44,440 Speaker 1: in case snacks. If you know you're going out somewhere 342 00:15:44,720 --> 00:15:47,000 Speaker 1: and it could probably be a long time that you're 343 00:15:47,040 --> 00:15:48,880 Speaker 1: heading up to the hairdresser, or you're going to an 344 00:15:48,880 --> 00:15:51,600 Speaker 1: appointment that tends to run over, pack a snack. You 345 00:15:51,600 --> 00:15:54,320 Speaker 1: don't need to pack some snacks with an S on 346 00:15:54,360 --> 00:15:56,280 Speaker 1: the end just because you're. 347 00:15:56,080 --> 00:15:57,520 Speaker 4: Heading out for a couple of hours. 348 00:15:57,800 --> 00:15:59,920 Speaker 1: I think sometimes a little hunger is a good thing 349 00:16:00,000 --> 00:16:02,440 Speaker 1: from a metabog perspective. I'm not saying we have to starve, 350 00:16:02,800 --> 00:16:06,360 Speaker 1: but actually allowing yourself to get hungry between meals is 351 00:16:06,400 --> 00:16:08,760 Speaker 1: something that I see a lot of clients fearing like 352 00:16:08,800 --> 00:16:11,120 Speaker 1: they take snacks just in case they get hungry, because 353 00:16:11,200 --> 00:16:12,720 Speaker 1: hunger is the worst thing in the world, and oh 354 00:16:12,760 --> 00:16:15,440 Speaker 1: my goodness, you know, forbid we get hungry at all. 355 00:16:15,680 --> 00:16:18,240 Speaker 1: It's not a bad thing if you're feeling hungry between meals. 356 00:16:18,280 --> 00:16:20,560 Speaker 1: I'm not saying go seven and a half hours without food. 357 00:16:20,600 --> 00:16:23,040 Speaker 1: That's not what I'm saying. But if you can't last 358 00:16:23,080 --> 00:16:25,720 Speaker 1: three to four hours between a meal, you're not building 359 00:16:25,800 --> 00:16:28,760 Speaker 1: and balancing your meals properly. So I would really urge 360 00:16:28,800 --> 00:16:31,760 Speaker 1: you to build and balance proper meals instead of just 361 00:16:31,800 --> 00:16:34,160 Speaker 1: taking just in case snacks just because you're popping out 362 00:16:34,160 --> 00:16:36,320 Speaker 1: for just an hour or just because you're heading into 363 00:16:36,360 --> 00:16:38,720 Speaker 1: a work meeting. You take your snacks into the work 364 00:16:38,720 --> 00:16:41,600 Speaker 1: meeting just in case you get hungry, When the reality is, 365 00:16:41,600 --> 00:16:43,800 Speaker 1: at the minute that meeting's finished, you can probably just 366 00:16:43,880 --> 00:16:46,480 Speaker 1: have your lunch, whereas most people have the breakfast, taking 367 00:16:46,520 --> 00:16:48,960 Speaker 1: snacks into a work meeting just in case end up 368 00:16:48,960 --> 00:16:51,640 Speaker 1: overeating in that work meeting, not hungry for lunch, but 369 00:16:51,640 --> 00:16:55,160 Speaker 1: then eat the lunch just because it's lunchtime. So that's 370 00:16:55,200 --> 00:16:57,240 Speaker 1: where we see a lot of that over consumption going 371 00:16:57,280 --> 00:17:00,720 Speaker 1: in because we're fearful of being hungry. But the reality 372 00:17:00,840 --> 00:17:03,840 Speaker 1: is that we're rarely really hungry between meals because we're 373 00:17:03,880 --> 00:17:04,760 Speaker 1: snacking all day long. 374 00:17:04,920 --> 00:17:07,600 Speaker 3: Yeah, I've got another couple. One I see all the time. 375 00:17:07,640 --> 00:17:11,240 Speaker 3: But sinking back to food diaries, I'm checking is eating 376 00:17:11,320 --> 00:17:14,120 Speaker 3: like office treats in meetings. So I've got a lot 377 00:17:14,119 --> 00:17:16,560 Speaker 3: of women at the moment who are working big jobs, 378 00:17:16,600 --> 00:17:19,280 Speaker 3: so they're in offices and meetings off and back to back, 379 00:17:20,000 --> 00:17:22,880 Speaker 3: and so they'll have multiple cups of tea and coffee 380 00:17:22,880 --> 00:17:24,520 Speaker 3: in line with what everyone else is doing. And then 381 00:17:24,560 --> 00:17:27,080 Speaker 3: inevitably they'll be like some lollies or things on the 382 00:17:27,119 --> 00:17:29,600 Speaker 3: table and they'll just have a few of those here 383 00:17:29,640 --> 00:17:32,240 Speaker 3: and there. Now, if it was sort of once or 384 00:17:32,280 --> 00:17:34,840 Speaker 3: twice a year at a conference, but this is happening 385 00:17:34,960 --> 00:17:37,720 Speaker 3: multiple times a week. So I think that snacking on 386 00:17:37,800 --> 00:17:41,560 Speaker 3: incidentals in a work environment. And my message is always 387 00:17:41,600 --> 00:17:44,119 Speaker 3: you're at work, keep you nutrition goals front of mind, 388 00:17:44,560 --> 00:17:46,879 Speaker 3: because we can't go out and enjoy amazing things on 389 00:17:46,920 --> 00:17:49,200 Speaker 3: the weekend if we're constantly eating little sugar bombs through 390 00:17:49,240 --> 00:17:51,720 Speaker 3: the day and even breaking the fast with tea and coffee. 391 00:17:52,000 --> 00:17:54,359 Speaker 3: So having that firm rule of just black tea coffee 392 00:17:54,400 --> 00:17:56,920 Speaker 3: in between and waiting until the next meal. But probably 393 00:17:56,960 --> 00:17:58,159 Speaker 3: the other one, and I don't know if it's a 394 00:17:58,400 --> 00:18:01,000 Speaker 3: habit as such, but I think it will with the listeners. 395 00:18:01,520 --> 00:18:04,600 Speaker 3: Is being really good nutritionally in the week with structure, 396 00:18:05,080 --> 00:18:08,040 Speaker 3: and then getting to Friday night Saturday with no structure 397 00:18:08,080 --> 00:18:11,439 Speaker 3: whatsoever and just spending literally the entire day eating, So 398 00:18:11,560 --> 00:18:14,200 Speaker 3: getting up and having coffee, then going to the kids 399 00:18:14,280 --> 00:18:17,000 Speaker 3: sport and grabbing a bunning sausage sizzle because you're hungry, 400 00:18:17,080 --> 00:18:19,600 Speaker 3: or a bacon negro at the football, and then not 401 00:18:19,640 --> 00:18:21,720 Speaker 3: having had a proper breakfast, so then an hour or 402 00:18:21,760 --> 00:18:24,879 Speaker 3: two later grabbing sushi out with the kids, then being 403 00:18:24,960 --> 00:18:27,920 Speaker 3: a platter in the afternoon, like this constant. 404 00:18:27,560 --> 00:18:30,000 Speaker 2: Graze across the entire weekend. 405 00:18:30,119 --> 00:18:32,280 Speaker 3: So I think a really good thing to do is 406 00:18:32,280 --> 00:18:34,480 Speaker 3: one do a little bit of planning, but also stick 407 00:18:34,520 --> 00:18:37,159 Speaker 3: to set meals and think, right, do I need to 408 00:18:37,200 --> 00:18:38,840 Speaker 3: take something to the sport or where am I going 409 00:18:38,880 --> 00:18:41,160 Speaker 3: to actually have breakfast? Or do I need to then 410 00:18:41,200 --> 00:18:43,240 Speaker 3: stop and go and have brunch somewhere, like actually just 411 00:18:43,280 --> 00:18:45,399 Speaker 3: mapping it out in your head. Otherwise you get to 412 00:18:45,400 --> 00:18:48,360 Speaker 3: Sunday night and feel disgusting because you haven't eaten proper meals, 413 00:18:48,600 --> 00:18:51,160 Speaker 3: but you've had a shit ton of calories all weekend 414 00:18:51,680 --> 00:18:53,920 Speaker 3: and you've undone all your nutrition goals of the week 415 00:18:54,000 --> 00:18:56,640 Speaker 3: because you didn't have structure or have time to plan 416 00:18:56,720 --> 00:18:58,280 Speaker 3: it out. And I think I spoke about this a 417 00:18:58,320 --> 00:19:00,720 Speaker 3: couple of weeks ago with busy women planning out the 418 00:19:00,720 --> 00:19:03,160 Speaker 3: weekend even slightly to know where you will have sort 419 00:19:03,160 --> 00:19:03,800 Speaker 3: of a couple. 420 00:19:03,560 --> 00:19:05,840 Speaker 2: Of set meals. But that's really really important. 421 00:19:05,880 --> 00:19:07,840 Speaker 3: Otherwise it just becomes a graze fest and then you 422 00:19:07,920 --> 00:19:09,919 Speaker 3: end up over eating all afternoon because you haven't had 423 00:19:09,960 --> 00:19:10,639 Speaker 3: a proper meal. 424 00:19:11,560 --> 00:19:15,040 Speaker 2: There's more, oh, I know, snacking after dinner. That's the 425 00:19:15,080 --> 00:19:15,639 Speaker 2: big one. 426 00:19:15,920 --> 00:19:18,399 Speaker 3: So everyone, like you said, rewards themselves, so they have 427 00:19:18,440 --> 00:19:21,960 Speaker 3: their dinner and then come eight nine o'clock, outcome the 428 00:19:22,040 --> 00:19:24,600 Speaker 3: chocolates or the biscuits or a packet of chips, or 429 00:19:24,640 --> 00:19:27,479 Speaker 3: the partners got a block of chocolate. So I in 430 00:19:27,560 --> 00:19:30,640 Speaker 3: my experience, you're much better to factor in one thing 431 00:19:30,760 --> 00:19:33,479 Speaker 3: that you have that you enjoy and then have an 432 00:19:33,480 --> 00:19:35,639 Speaker 3: eating cut off time, Like once it gets to eight o'clock, 433 00:19:35,680 --> 00:19:38,560 Speaker 3: it's too late because you have you know, I'll have 434 00:19:38,600 --> 00:19:41,520 Speaker 3: one twelve here, then another one and then something else, 435 00:19:41,680 --> 00:19:44,479 Speaker 3: and it just is a bad habit. So I had 436 00:19:44,480 --> 00:19:46,960 Speaker 3: a client actually who only ate sweet stuff with a 437 00:19:46,960 --> 00:19:49,000 Speaker 3: cup of tea so she would have a tea and 438 00:19:49,000 --> 00:19:51,359 Speaker 3: then want to have sweet food with it. So I said, 439 00:19:51,440 --> 00:19:53,719 Speaker 3: just get rid of the tea, and she was horrified. 440 00:19:54,200 --> 00:19:57,040 Speaker 3: But without the tea, without the tea, sho eat. So 441 00:19:57,080 --> 00:19:59,080 Speaker 3: it's that association as well. And it might be your 442 00:19:59,080 --> 00:20:01,920 Speaker 3: association with flicks or the remote and then all of 443 00:20:01,960 --> 00:20:03,400 Speaker 3: a sudden you go out to dinner and you notice 444 00:20:03,440 --> 00:20:06,560 Speaker 3: you don't do it. So breaking that habit if it's detrimental, 445 00:20:06,680 --> 00:20:08,679 Speaker 3: like if you're sitting down to a rest hot chocolate 446 00:20:08,800 --> 00:20:11,200 Speaker 3: LeAnn and a single limp ball, probably not a problem. 447 00:20:11,359 --> 00:20:13,400 Speaker 3: But if you're downing half a packet of chocolate biscuits 448 00:20:13,760 --> 00:20:16,760 Speaker 3: or multiple snacks like a yogurt, then a spoon of 449 00:20:16,840 --> 00:20:19,360 Speaker 3: natella and then something else, like you're having three four 450 00:20:19,400 --> 00:20:22,680 Speaker 3: hundred calories, and that is a bad habit at nighttime. 451 00:20:23,320 --> 00:20:25,200 Speaker 1: And probably the last one which happens to the best 452 00:20:25,200 --> 00:20:26,600 Speaker 1: of us, And it happened to me the other day 453 00:20:26,880 --> 00:20:29,359 Speaker 1: without even kind of realizing, just got caught up, just 454 00:20:29,359 --> 00:20:33,119 Speaker 1: got busy, skipping meals and then over compensating later, like 455 00:20:33,160 --> 00:20:35,639 Speaker 1: a lot of my clients will intentionally skip meals if 456 00:20:35,640 --> 00:20:37,720 Speaker 1: they know they're going out for a bigger, same meal 457 00:20:37,800 --> 00:20:40,920 Speaker 1: later that day. But sometimes they unintentionally do it as well. 458 00:20:40,920 --> 00:20:43,800 Speaker 1: The work meeting run's really late just for whatever reason, 459 00:20:43,800 --> 00:20:45,879 Speaker 1: they didn't get time to have their lunch, or they 460 00:20:45,960 --> 00:20:48,000 Speaker 1: ran out of the house and they forgot their breakfast. 461 00:20:48,080 --> 00:20:52,080 Speaker 1: So sometimes it's intentional, sometimes it's not. But basically what 462 00:20:52,160 --> 00:20:56,520 Speaker 1: happens is that you psychologically give yourself permission to over 463 00:20:56,640 --> 00:20:58,879 Speaker 1: eat later. It's like, I didn't have lunch, so I 464 00:20:58,880 --> 00:21:01,160 Speaker 1: can absolutely have some dessert. I can have a bigger 465 00:21:01,200 --> 00:21:03,120 Speaker 1: portion at dinner, I can have extra snacks, I can 466 00:21:03,160 --> 00:21:05,960 Speaker 1: have some dessert. But what ends up happening is that 467 00:21:06,040 --> 00:21:09,879 Speaker 1: you end up overcompensating in most cases because you end 468 00:21:09,960 --> 00:21:12,639 Speaker 1: up being starving. And so it's like nothing really touches 469 00:21:12,680 --> 00:21:14,760 Speaker 1: the science, and you have this enormous dinner, you have 470 00:21:14,840 --> 00:21:17,440 Speaker 1: some extra snacks, then you have some dessert afterwards. 471 00:21:17,440 --> 00:21:19,240 Speaker 4: You've had a huge calorie load at. 472 00:21:19,119 --> 00:21:21,720 Speaker 1: Dinner, and then it affects the nighttime sleep as well, 473 00:21:21,760 --> 00:21:24,040 Speaker 1: because your body's trying to do all this digestion of 474 00:21:24,080 --> 00:21:26,600 Speaker 1: all this food and it's kind of impacting that sleep 475 00:21:26,600 --> 00:21:29,920 Speaker 1: as well. So skipping meals, I often find in my experience, 476 00:21:30,040 --> 00:21:32,720 Speaker 1: leads to overcompensating later. So I'm not a fan of 477 00:21:32,720 --> 00:21:36,320 Speaker 1: skipping meals. Of course it happens unintentionally sometimes, but a 478 00:21:36,359 --> 00:21:38,360 Speaker 1: lot of times my clients reach out, they're like, oh 479 00:21:38,359 --> 00:21:39,879 Speaker 1: my goodness, I couldn't get out of that meeting. It 480 00:21:39,920 --> 00:21:42,000 Speaker 1: was three point thirty. What do I do each lunch? 481 00:21:42,200 --> 00:21:43,800 Speaker 1: They're like, oh, but I'm going to have dinner, and 482 00:21:43,880 --> 00:21:45,879 Speaker 1: like as soon as I get home each lunch. Like, 483 00:21:45,960 --> 00:21:48,480 Speaker 1: you just can't get into the habit of regularly skipping 484 00:21:48,520 --> 00:21:51,520 Speaker 1: meals because it does tend to backfire later on and 485 00:21:51,560 --> 00:21:53,639 Speaker 1: you end up eating way more calories in terms of 486 00:21:53,680 --> 00:21:55,400 Speaker 1: the snacks than you would have done it a well 487 00:21:55,400 --> 00:21:57,280 Speaker 1: balanced meal, and you end up playing catch up with 488 00:21:57,320 --> 00:21:59,760 Speaker 1: your hunger all night long and never really seem to 489 00:21:59,760 --> 00:22:01,160 Speaker 1: be able to get on top of it. So I've 490 00:22:01,200 --> 00:22:03,919 Speaker 1: never really been a fan of skipping meals intentionally or not. 491 00:22:04,280 --> 00:22:04,440 Speaker 4: Well. 492 00:22:04,480 --> 00:22:06,600 Speaker 3: I think it's a timing thing as well for women. 493 00:22:06,680 --> 00:22:08,840 Speaker 3: So if you've had lunch at twelve or one, you 494 00:22:08,880 --> 00:22:10,679 Speaker 3: can't be expected to go to six or seven with 495 00:22:10,920 --> 00:22:11,359 Speaker 3: not eating. 496 00:22:11,400 --> 00:22:12,159 Speaker 2: It's too long. 497 00:22:12,600 --> 00:22:15,359 Speaker 3: So what happens is very similar to how you described. 498 00:22:15,720 --> 00:22:18,200 Speaker 3: Everyone gets to five o'clock, walks in the door, starving 499 00:22:18,359 --> 00:22:21,200 Speaker 3: rice crackers, dip and then eat three four hundred calories 500 00:22:21,520 --> 00:22:24,080 Speaker 3: plus dinner. So you've either got to decide to have 501 00:22:24,160 --> 00:22:27,199 Speaker 3: your dinner early or be really strict and not do 502 00:22:27,280 --> 00:22:30,199 Speaker 3: the snacking, but or factory in a substantial top up 503 00:22:30,200 --> 00:22:32,600 Speaker 3: at three four o'clock, even if you don't really feel 504 00:22:32,600 --> 00:22:34,919 Speaker 3: like it. You better to have the protein yogurt. You 505 00:22:35,000 --> 00:22:37,720 Speaker 3: better to have some crackers with tuna or cottage cheese 506 00:22:37,760 --> 00:22:40,119 Speaker 3: on top, because then you won't have that drop in 507 00:22:40,160 --> 00:22:42,000 Speaker 3: sugar that comes at five six o'clock and be a 508 00:22:42,040 --> 00:22:44,800 Speaker 3: lot less tempted with the kids foods, etc. So you 509 00:22:44,800 --> 00:22:46,840 Speaker 3: can either then have some cut up veggies ready to 510 00:22:46,880 --> 00:22:49,440 Speaker 3: go or a soup when you walk in the door, 511 00:22:49,640 --> 00:22:51,480 Speaker 3: or just eat if you can, even if it means 512 00:22:51,480 --> 00:22:54,000 Speaker 3: not eating with the kids, which isn't ideal, but I've 513 00:22:54,000 --> 00:22:56,040 Speaker 3: got clients now eating at eight nine o'clock at night. 514 00:22:56,080 --> 00:22:58,360 Speaker 3: It's a problem with fat lost goals. So you've kind 515 00:22:58,359 --> 00:23:00,159 Speaker 3: of got to make a decision sometimes what's best for 516 00:23:00,200 --> 00:23:01,800 Speaker 3: you and your body. And if you know you end 517 00:23:01,920 --> 00:23:05,040 Speaker 3: up binging and overeating, you will be definitely better to 518 00:23:05,160 --> 00:23:08,320 Speaker 3: have something earlier and early dinner or preemptive snack to 519 00:23:08,440 --> 00:23:13,280 Speaker 3: avoid overeating later. Speaking of snacks, Land there's a lot 520 00:23:13,320 --> 00:23:17,360 Speaker 3: of protein dips emerging in the supermarket, but I don't 521 00:23:17,400 --> 00:23:20,000 Speaker 3: love them because what I'm noticing with the protein dips 522 00:23:20,200 --> 00:23:24,360 Speaker 3: and they've got a lot of those like dome style snacks. 523 00:23:24,400 --> 00:23:25,800 Speaker 2: Have you seen them? You know the ones we're talking 524 00:23:25,800 --> 00:23:26,320 Speaker 2: about with. 525 00:23:26,320 --> 00:23:28,960 Speaker 3: Like the lids on them. Yeah, yeah, have you checked out? 526 00:23:28,960 --> 00:23:30,880 Speaker 3: They've got like three hundred calories. They're like a meal 527 00:23:31,680 --> 00:23:35,560 Speaker 3: mini meal, well still a lot like with and I'm like, oh, 528 00:23:35,640 --> 00:23:37,640 Speaker 3: that's a lot of calories for homus. 529 00:23:38,000 --> 00:23:39,160 Speaker 2: So I haven't been a fan. 530 00:23:39,040 --> 00:23:41,280 Speaker 3: But I stumbled across a new one yesterday when I 531 00:23:41,320 --> 00:23:42,359 Speaker 3: was in Coals, and I quite like it. 532 00:23:42,400 --> 00:23:43,960 Speaker 2: I haven't showed it to yet. I'll see what you think. 533 00:23:44,320 --> 00:23:46,840 Speaker 3: So Umi's, which is one of the big dip companies 534 00:23:46,920 --> 00:23:49,000 Speaker 3: out there, has got this new range. 535 00:23:49,040 --> 00:23:52,880 Speaker 2: I found them in Coals. Yumis dips and crackers. 536 00:23:52,600 --> 00:23:54,640 Speaker 3: And there's a beetroot one, there's a I think sun 537 00:23:54,680 --> 00:23:57,680 Speaker 3: dried tomato one, and I've picked up the guacamole one 538 00:23:57,680 --> 00:24:00,840 Speaker 3: and I didn't mind it at all. Yeah, So I 539 00:24:00,880 --> 00:24:02,560 Speaker 3: think I'll have a look at the price in a second, 540 00:24:02,720 --> 00:24:05,440 Speaker 3: but I think it's about three three fifty And when 541 00:24:05,440 --> 00:24:07,640 Speaker 3: I have a look at the ingredients. It's eighty five 542 00:24:07,640 --> 00:24:10,359 Speaker 3: percent dip and fifty percent of its avocado, which is 543 00:24:10,359 --> 00:24:14,080 Speaker 3: not insignificant, along with potato, canola oil, spring onion, green 544 00:24:14,119 --> 00:24:17,080 Speaker 3: capstick and red onion, kilopino, a little bit of pot 545 00:24:17,119 --> 00:24:20,680 Speaker 3: of salt in their sugar, eggs, salt, garlic, food acids, 546 00:24:21,000 --> 00:24:23,440 Speaker 3: but in relatively small amount, so it's not a completely 547 00:24:23,480 --> 00:24:26,480 Speaker 3: clean ingredient list, but it's pretty clean in the general. 548 00:24:26,520 --> 00:24:29,640 Speaker 3: It's mainly just avocado, potato and a bit of oil, 549 00:24:30,200 --> 00:24:32,560 Speaker 3: and fifty percent whole grain rice crackers, which is really 550 00:24:32,640 --> 00:24:34,959 Speaker 3: nice because a lot of those sort of snack tuna 551 00:24:35,480 --> 00:24:39,080 Speaker 3: cracker packs always white crackers or rice crackers, and these 552 00:24:39,080 --> 00:24:41,600 Speaker 3: are whole grain rice crackers, which is good. It's got 553 00:24:41,680 --> 00:24:45,200 Speaker 3: some confile linseed ches seed through it. So this one 554 00:24:45,240 --> 00:24:47,520 Speaker 3: I picked particularly because I thought the calories looked good. 555 00:24:47,520 --> 00:24:49,840 Speaker 3: It was one hundred and fifty four cow one point 556 00:24:49,920 --> 00:24:52,240 Speaker 3: six grams of protein, so not a high protein snack, 557 00:24:52,359 --> 00:24:55,680 Speaker 3: but a good fat snack. So it's nine point seven 558 00:24:55,680 --> 00:24:57,960 Speaker 3: grams of fat total and only one point four saturated 559 00:24:58,000 --> 00:25:01,440 Speaker 3: because it is based on avocado, fifteen grams of car 560 00:25:01,520 --> 00:25:04,320 Speaker 3: which I thought was good, and two ninety three of 561 00:25:04,359 --> 00:25:06,000 Speaker 3: sodium which is pretty good as well. 562 00:25:06,480 --> 00:25:08,679 Speaker 2: So I thought I quite like these. 563 00:25:08,880 --> 00:25:12,080 Speaker 3: I think, yes, would you ideally want a bit of protein, Yes, 564 00:25:12,760 --> 00:25:15,080 Speaker 3: but I would argue that perhaps the AVO in this 565 00:25:15,160 --> 00:25:18,439 Speaker 3: space would be quite filling and as such still a 566 00:25:18,440 --> 00:25:21,119 Speaker 3: pretty good choice. Particularly sometimes I think we get sicker 567 00:25:21,160 --> 00:25:24,480 Speaker 3: having sometimes the yogurts in the afternoon and the cheese, 568 00:25:24,520 --> 00:25:26,639 Speaker 3: Like if you're used to having a snack in the afternoon, 569 00:25:26,680 --> 00:25:27,919 Speaker 3: you might be getting a little bit sick of some 570 00:25:27,960 --> 00:25:30,720 Speaker 3: of the protein options. So I thought for the calories 571 00:25:30,720 --> 00:25:32,800 Speaker 3: of one point fifty, it was a really nice little snack. 572 00:25:33,359 --> 00:25:36,000 Speaker 3: And there's a few different ones. There's a sweet potato one, 573 00:25:36,040 --> 00:25:38,000 Speaker 3: there's a hommus one that's got a bit more protein. 574 00:25:38,600 --> 00:25:40,600 Speaker 3: But I thought it was pretty clean. I'd be happy 575 00:25:40,600 --> 00:25:43,040 Speaker 3: for my clients to use this. If you added a 576 00:25:43,040 --> 00:25:45,680 Speaker 3: few little munchmi pieces or even some nuts to it, 577 00:25:46,000 --> 00:25:47,800 Speaker 3: you would get a little bit more protein. Or you 578 00:25:47,800 --> 00:25:49,680 Speaker 3: could do like a baby Bell cheese that would give 579 00:25:49,680 --> 00:25:52,160 Speaker 3: you another kind of hundred cow. But yeah, I thought 580 00:25:52,200 --> 00:25:55,119 Speaker 3: they're probably one of the best little cracker snack packs 581 00:25:55,160 --> 00:25:56,200 Speaker 3: I'd seen so far. 582 00:25:57,000 --> 00:25:59,800 Speaker 2: I think the only thing is that they're not inexpensive. 583 00:26:00,080 --> 00:26:02,600 Speaker 3: They like three dollars a pop for a snackers, but 584 00:26:02,640 --> 00:26:05,320 Speaker 3: I guess all food is so expensive at the moment. 585 00:26:05,840 --> 00:26:07,719 Speaker 3: But yeah, I wouldn't have an issue with my clients 586 00:26:07,800 --> 00:26:10,119 Speaker 3: using these. We're about to pop them into our product 587 00:26:10,160 --> 00:26:12,360 Speaker 3: guide that's about to be released. Yeah, two dollars eighty 588 00:26:12,560 --> 00:26:15,240 Speaker 3: calls and yeah, probably one of the best ones I've seen. 589 00:26:15,320 --> 00:26:17,399 Speaker 3: So well done to UMIs for bringing these out. I 590 00:26:17,400 --> 00:26:20,240 Speaker 3: hope they sell and keep on supermarket shelves. 591 00:26:20,280 --> 00:26:21,800 Speaker 2: What do you think, Land, I like. 592 00:26:21,800 --> 00:26:23,280 Speaker 1: It, And you know, when I think about the cost 593 00:26:23,280 --> 00:26:26,080 Speaker 1: of my Starbucks, this is this is significantly cheaper, So 594 00:26:27,280 --> 00:26:29,439 Speaker 1: you know, it's not in my books, it's not too 595 00:26:29,520 --> 00:26:31,800 Speaker 1: bad because it's not something that you'd be buying five 596 00:26:31,880 --> 00:26:34,240 Speaker 1: serves of to have Monday to Friday. Like, I can't 597 00:26:34,240 --> 00:26:37,040 Speaker 1: imagine that. Either it's more you're running in between kids 598 00:26:37,040 --> 00:26:39,359 Speaker 1: sporting games, or you're ducking in between a meeting or 599 00:26:39,359 --> 00:26:41,000 Speaker 1: something like. It's one of those quick, on the go 600 00:26:41,119 --> 00:26:43,280 Speaker 1: options you might have once or twice a week. I 601 00:26:43,440 --> 00:26:45,679 Speaker 1: very much doubt that somebody is having that regularly. If 602 00:26:45,720 --> 00:26:47,880 Speaker 1: you are, you're better off to buy the whole grain 603 00:26:47,960 --> 00:26:51,680 Speaker 1: crackers and actually buy the what's that brand of really 604 00:26:51,720 --> 00:26:53,560 Speaker 1: great pure avocado dip. 605 00:26:53,400 --> 00:26:55,520 Speaker 2: A bela abela is it a bella? 606 00:26:55,600 --> 00:26:59,240 Speaker 1: Yeah, it comes in the square and yeah it's all avocado, 607 00:26:59,280 --> 00:26:59,720 Speaker 1: which is great. 608 00:26:59,760 --> 00:27:00,680 Speaker 4: But yeah, I like these. 609 00:27:00,720 --> 00:27:02,840 Speaker 1: And as you said, some people can't eat cheese if 610 00:27:02,840 --> 00:27:04,879 Speaker 1: you're dairy free. If you're good and free, these are 611 00:27:04,920 --> 00:27:07,520 Speaker 1: a better option because they've got the rice crackers they're dairy. 612 00:27:07,200 --> 00:27:08,000 Speaker 4: Free as well. 613 00:27:08,240 --> 00:27:11,040 Speaker 1: And I'm surprised they haven't listed the fiber because evocado 614 00:27:11,200 --> 00:27:13,320 Speaker 1: actually has quite good fiber in it, which a lot 615 00:27:13,320 --> 00:27:15,560 Speaker 1: of people don't realize. It's got a great fat profile, 616 00:27:15,760 --> 00:27:17,360 Speaker 1: but it's also got fiber in it. And then you've 617 00:27:17,400 --> 00:27:19,760 Speaker 1: got the whole grain rice crackers as well, so I'm 618 00:27:19,760 --> 00:27:22,719 Speaker 1: surprised on the nutrition label they haven't listed any fiber content. 619 00:27:22,840 --> 00:27:24,680 Speaker 4: But yeah, I like this. I think it's great. 620 00:27:24,920 --> 00:27:26,800 Speaker 1: I think if you're somebody who's a little bit more active, 621 00:27:26,880 --> 00:27:28,640 Speaker 1: you do need a bit of protein. But you asked 622 00:27:28,640 --> 00:27:30,680 Speaker 1: to give the yogurts and the cheese and the dairy 623 00:27:30,680 --> 00:27:32,919 Speaker 1: based option. A couple of boiled eggs could go a 624 00:27:32,920 --> 00:27:35,240 Speaker 1: long way, or some roasted chickpeas or something, or some 625 00:27:35,320 --> 00:27:37,320 Speaker 1: roasted faber beans could also go a long way to 626 00:27:37,359 --> 00:27:39,080 Speaker 1: give you a bit more fiber and a bit of 627 00:27:39,080 --> 00:27:39,879 Speaker 1: a protein boost. 628 00:27:39,920 --> 00:27:40,399 Speaker 2: But I like them. 629 00:27:40,440 --> 00:27:42,400 Speaker 1: I think they look quite tasty, and I'm a big 630 00:27:42,440 --> 00:27:44,359 Speaker 1: fan of the UMIs dips over all. So yeah, I 631 00:27:44,359 --> 00:27:46,399 Speaker 1: think they're a great little on the go option as well. 632 00:27:46,800 --> 00:27:48,560 Speaker 3: Yeah, and we'll see more and more, and I'm really 633 00:27:48,640 --> 00:27:50,480 Speaker 3: keen to see more because I think this and I've 634 00:27:50,520 --> 00:27:53,879 Speaker 3: spoken about it before, really those grab and go snacks 635 00:27:53,880 --> 00:27:56,000 Speaker 3: at the moment, there's a lot of process meat going on, 636 00:27:56,680 --> 00:27:59,040 Speaker 3: and I think this is just a whole sort of 637 00:27:59,080 --> 00:28:01,280 Speaker 3: more whole food based alternative. And I just had a 638 00:28:01,280 --> 00:28:04,200 Speaker 3: look the homus ones got about six grams of proteining it. Yes, 639 00:28:04,200 --> 00:28:07,520 Speaker 3: they're slightly hiring calories, but yeah, I think it's a 640 00:28:07,560 --> 00:28:09,840 Speaker 3: really good initiative. And I think supermarkets, if we can 641 00:28:09,920 --> 00:28:13,080 Speaker 3: encourage more snack providers to make these kind of healthier 642 00:28:13,119 --> 00:28:16,199 Speaker 3: options with veggie bases rather than relying on things like 643 00:28:16,280 --> 00:28:18,480 Speaker 3: processed meats, which we definitely don't need more of in 644 00:28:18,520 --> 00:28:21,359 Speaker 3: the diet. We can definitely compliment these with protein and 645 00:28:21,359 --> 00:28:23,640 Speaker 3: it gets a bit of fresh food going in. So yeah, 646 00:28:23,680 --> 00:28:25,560 Speaker 3: I really like them, And as I said, I hope 647 00:28:25,560 --> 00:28:29,000 Speaker 3: that they do well so they maintain or retain some 648 00:28:29,040 --> 00:28:30,679 Speaker 3: supermarket presence because. 649 00:28:30,400 --> 00:28:34,560 Speaker 2: We never saw our Mediterranean vegetable dip again. Reallyan so sad. 650 00:28:34,600 --> 00:28:36,440 Speaker 1: We couldn't have plugged it harder if we tried to 651 00:28:36,520 --> 00:28:38,520 Speaker 1: completely unsponsored as well, and then they just took it 652 00:28:38,560 --> 00:28:39,040 Speaker 1: off the shelves. 653 00:28:39,080 --> 00:28:41,880 Speaker 3: And well, actually, I think Yumi's messaged me, so I 654 00:28:41,920 --> 00:28:44,960 Speaker 3: think Umi's were brought out maybe by Honors, and I 655 00:28:45,040 --> 00:28:47,560 Speaker 3: had a brand manager message me to say that they've 656 00:28:47,560 --> 00:28:51,040 Speaker 3: taken our feedback on board and they're going to look 657 00:28:51,080 --> 00:28:51,760 Speaker 3: at options. 658 00:28:51,840 --> 00:28:53,600 Speaker 2: And we haven't heard anything yet. 659 00:28:53,720 --> 00:28:57,720 Speaker 3: It's not Susie and Leanne's Mediterranean vegetable dip has not returned. 660 00:28:58,240 --> 00:29:00,840 Speaker 3: But you never knowly and maybe as we grow our 661 00:29:00,880 --> 00:29:04,440 Speaker 3: company will become snack food entrepreneurs as well. 662 00:29:04,440 --> 00:29:05,880 Speaker 2: At some point, you never know, maybe. 663 00:29:05,680 --> 00:29:08,080 Speaker 4: We'll just launch our own dip company. Stay tuned. 664 00:29:09,360 --> 00:29:11,840 Speaker 1: Or onto my listener question of the week, we're talking 665 00:29:11,920 --> 00:29:12,840 Speaker 1: all things noodles. 666 00:29:12,960 --> 00:29:15,440 Speaker 4: I love noodles, my kids love noodles. What are the 667 00:29:15,440 --> 00:29:17,120 Speaker 4: best types of noodles? That's a listener question. 668 00:29:17,240 --> 00:29:20,240 Speaker 3: So actually the listener question was about two minute noodles, 669 00:29:20,240 --> 00:29:21,840 Speaker 3: but I couldn't remember if we've done it or not. 670 00:29:22,560 --> 00:29:25,040 Speaker 3: And my kids have been asking a lot about two 671 00:29:25,080 --> 00:29:27,400 Speaker 3: minute noodles, so we're gonna do I thought we could 672 00:29:27,440 --> 00:29:29,600 Speaker 3: do all noodles because there's a wide span. 673 00:29:30,080 --> 00:29:32,400 Speaker 1: Okay, well, I was just gonna say, like thinking of 674 00:29:32,440 --> 00:29:35,160 Speaker 1: the big picture, like noodles are just a source of carbohydrate. 675 00:29:35,200 --> 00:29:37,120 Speaker 1: I think sometimes we get really bogged down about the 676 00:29:37,120 --> 00:29:39,920 Speaker 1: best type of absolutely everything. I think, use the noodle 677 00:29:39,960 --> 00:29:42,360 Speaker 1: that you like, put it with a good protein portion, 678 00:29:42,480 --> 00:29:44,920 Speaker 1: add some veggies, be wary of the sauce that you use, 679 00:29:44,960 --> 00:29:47,880 Speaker 1: and you've got a pretty balanced meal. It doesn't really 680 00:29:47,960 --> 00:29:50,080 Speaker 1: matter what type of noodle. But I do agree that 681 00:29:50,120 --> 00:29:52,240 Speaker 1: it's important to look at the ingredient list and if 682 00:29:52,280 --> 00:29:54,640 Speaker 1: there's any sort of additives or anything like that in them. 683 00:29:54,680 --> 00:29:58,400 Speaker 1: So probably my better everyday options I generally recommend for 684 00:29:58,440 --> 00:30:01,440 Speaker 1: my clients are any of whole meal or whole wheat 685 00:30:01,480 --> 00:30:03,479 Speaker 1: noodle because you're going to get more fiber, it'll keep 686 00:30:03,520 --> 00:30:05,320 Speaker 1: you full of longer, it's better for your gut health, 687 00:30:05,320 --> 00:30:07,720 Speaker 1: it's better for blood sugar control. I do like the 688 00:30:07,760 --> 00:30:09,719 Speaker 1: pulse based noodles. So if you can get like one 689 00:30:09,760 --> 00:30:11,600 Speaker 1: of the Etta Marmae noodles, or a Lena or a 690 00:30:11,680 --> 00:30:14,400 Speaker 1: chickpea type noodle or pasta, and then I'm also a 691 00:30:14,400 --> 00:30:17,120 Speaker 1: fan of the sober noodles as well, make from buckwheat, 692 00:30:17,160 --> 00:30:19,000 Speaker 1: because sometimes they've got a little bit more fiber and 693 00:30:19,080 --> 00:30:22,320 Speaker 1: protein in there as well, and sometimes more micronutrients than 694 00:30:22,400 --> 00:30:25,400 Speaker 1: just a plain wheat noodle. And then I do obviously 695 00:30:25,440 --> 00:30:28,080 Speaker 1: give a lot of my Celia clients rice noodles as well. 696 00:30:28,360 --> 00:30:29,360 Speaker 4: They are gooden free. 697 00:30:29,400 --> 00:30:31,840 Speaker 1: They're quite low in fiber and low in protein though, 698 00:30:31,880 --> 00:30:33,520 Speaker 1: so you have to be careful of what you pair 699 00:30:33,600 --> 00:30:36,520 Speaker 1: them with. And then I have written nood on noodles 700 00:30:36,520 --> 00:30:39,040 Speaker 1: into meal plants before, depending on what the recipe is. 701 00:30:39,080 --> 00:30:40,280 Speaker 4: They're nice, they're soft. 702 00:30:40,040 --> 00:30:42,360 Speaker 1: They're chewy, they're good for like little kids as well, 703 00:30:42,480 --> 00:30:45,840 Speaker 1: but again they're more that refined wheat fiber, quite low 704 00:30:45,880 --> 00:30:48,560 Speaker 1: in fiber, so I don't use them a lot. And then, 705 00:30:49,000 --> 00:30:51,200 Speaker 1: as you mentioned the two minute noodles, I don't really 706 00:30:51,200 --> 00:30:52,840 Speaker 1: ever put them in my client meal plants. 707 00:30:52,840 --> 00:30:56,440 Speaker 4: Are they convenient, yes? Are they that nourishing not really. 708 00:30:56,480 --> 00:30:58,480 Speaker 1: There are better types of noodles on the market, but 709 00:30:58,520 --> 00:31:00,560 Speaker 1: I don't really have a huge problem. 710 00:31:00,600 --> 00:31:02,720 Speaker 4: If my client was like, look, I absolutely love. 711 00:31:02,640 --> 00:31:05,120 Speaker 1: Two minute noodles or instant noodles, I'd be like, we'll 712 00:31:05,120 --> 00:31:07,440 Speaker 1: put it with some tuna, add some broccoli like adds, 713 00:31:07,440 --> 00:31:10,640 Speaker 1: some protein adds and vegetables. It's not too bad. Do 714 00:31:10,720 --> 00:31:13,479 Speaker 1: the little sachets have added MSG? Do we know MSG 715 00:31:13,640 --> 00:31:16,440 Speaker 1: drives over consumption. Yes, I would say just use a 716 00:31:16,440 --> 00:31:18,080 Speaker 1: little bit of that if you're making a bit of 717 00:31:18,120 --> 00:31:20,480 Speaker 1: a broth, or don't use any and kind of make 718 00:31:20,520 --> 00:31:22,680 Speaker 1: your own source in that. But I think as long 719 00:31:22,720 --> 00:31:24,960 Speaker 1: as you're pairing it with some protein and some vegetables, 720 00:31:25,440 --> 00:31:28,520 Speaker 1: to me, it's not a huge deal what type. 721 00:31:28,240 --> 00:31:30,480 Speaker 4: Of noodle that you have. You might feel a little 722 00:31:30,520 --> 00:31:31,200 Speaker 4: bit differently. 723 00:31:31,280 --> 00:31:35,640 Speaker 3: Susie, Well, I think that if I was being technical, 724 00:31:36,280 --> 00:31:39,640 Speaker 3: I think you would say that, say, a ho qin 725 00:31:40,200 --> 00:31:43,440 Speaker 3: noodle is a better choice than a rice space noodle 726 00:31:43,560 --> 00:31:47,880 Speaker 3: from a glycemic index load perspective. So rice space noodles 727 00:31:47,880 --> 00:31:49,720 Speaker 3: are like rice in the sets, they've got a higher 728 00:31:49,720 --> 00:31:53,200 Speaker 3: glycemic load. Now, no judgment, I love pads to you 729 00:31:53,360 --> 00:31:55,960 Speaker 3: as much as the rest of you listening, But if 730 00:31:55,960 --> 00:31:59,240 Speaker 3: we're being technical, say a ho kin is probably slightly better. 731 00:31:59,760 --> 00:31:59,920 Speaker 2: Now. 732 00:32:00,000 --> 00:32:02,760 Speaker 3: Now, two minute noodles are a problem for me because 733 00:32:03,080 --> 00:32:06,360 Speaker 3: I just reviewed them for nine honey, and they are 734 00:32:06,440 --> 00:32:09,080 Speaker 3: so full of crap. I literally could not find a 735 00:32:09,080 --> 00:32:13,920 Speaker 3: good one. I think that Sunrice have got a new 736 00:32:14,240 --> 00:32:18,800 Speaker 3: rice based option, which is whole grain, so I could 737 00:32:18,920 --> 00:32:23,480 Speaker 3: rate that slightly better, But ultimately the rest of them 738 00:32:23,760 --> 00:32:27,600 Speaker 3: are all very similar. It doesn't matter Aldi Coles, Woolies, imported, local, 739 00:32:28,040 --> 00:32:31,680 Speaker 3: They're all deep fried with a myriad of processed ingredients. 740 00:32:31,680 --> 00:32:35,440 Speaker 3: They offer very little nutritionally protein fiber, and that salt 741 00:32:35,440 --> 00:32:39,360 Speaker 3: sachet is just filled with crap. So my little boys 742 00:32:39,520 --> 00:32:42,440 Speaker 3: begging me to give them to him in his lunchbox 743 00:32:42,440 --> 00:32:44,240 Speaker 3: because it's a thing at the moment with all the kids, 744 00:32:44,240 --> 00:32:46,040 Speaker 3: they're having them as a snack, and certainly, growing up 745 00:32:46,080 --> 00:32:47,720 Speaker 3: in the eighties, a lot of kids had them, and 746 00:32:47,760 --> 00:32:49,440 Speaker 3: you said that yet you grew up with them too. 747 00:32:50,000 --> 00:32:51,840 Speaker 3: But I had to say to my little boy, look, 748 00:32:51,880 --> 00:32:54,320 Speaker 3: I can't. I can't give it to you like they're 749 00:32:54,360 --> 00:32:57,719 Speaker 3: just so crappy. So I don't use or buy them. 750 00:32:57,800 --> 00:33:01,000 Speaker 3: I understand that they're a cost of dive dinner base, 751 00:33:01,680 --> 00:33:04,120 Speaker 3: but my argument is by the time you're not using 752 00:33:04,200 --> 00:33:05,960 Speaker 3: the salt, you're doing it this way, you're not consuming 753 00:33:06,000 --> 00:33:09,200 Speaker 3: them how they're meant to be anyway. So I'm not 754 00:33:09,240 --> 00:33:11,640 Speaker 3: a big fan of them. I think that you know, sure, 755 00:33:11,680 --> 00:33:15,120 Speaker 3: if you do it occasionally and strip them down. But ultimately, 756 00:33:15,200 --> 00:33:18,480 Speaker 3: in their most natural form, there's no healthy version of them. 757 00:33:18,480 --> 00:33:22,320 Speaker 3: They're all pretty rubbish. The best one, slightly better is 758 00:33:22,360 --> 00:33:24,959 Speaker 3: the new sun Rice. I think it's a whole grain 759 00:33:25,560 --> 00:33:29,120 Speaker 3: rice based noodle slightly better, but I'd probably say that 760 00:33:29,160 --> 00:33:31,239 Speaker 3: probably people aren't buying that because it doesn't have that 761 00:33:31,280 --> 00:33:34,520 Speaker 3: same crunchy flavor that the deep fried version of a 762 00:33:34,560 --> 00:33:37,760 Speaker 3: noodle has. So to me, they're certainly an occasional food, 763 00:33:37,760 --> 00:33:39,720 Speaker 3: and I don't want to pretend I think they're healthy, 764 00:33:40,200 --> 00:33:42,680 Speaker 3: you know, in terms of regular noodles, I would say 765 00:33:42,680 --> 00:33:45,360 Speaker 3: to clients, look, if you're using them occasionally for a 766 00:33:45,400 --> 00:33:47,200 Speaker 3: noodle based dish, I don't really care what type of 767 00:33:47,240 --> 00:33:48,960 Speaker 3: noodle that you buy, as long as you just keep 768 00:33:48,960 --> 00:33:51,120 Speaker 3: the portion controlled and you block up any meal with 769 00:33:51,120 --> 00:33:55,200 Speaker 3: protein and veg. But yes, in those slenderer Edta marmae 770 00:33:55,200 --> 00:33:58,080 Speaker 3: noodles are literally free, so if you don't mind the taste, 771 00:33:58,320 --> 00:34:01,360 Speaker 3: they're actually like nutritionally superior to all of them. But 772 00:34:01,360 --> 00:34:04,000 Speaker 3: they're probably not a go to for a family member, 773 00:34:04,160 --> 00:34:06,000 Speaker 3: so it's a bit like rice. You don't need a 774 00:34:06,000 --> 00:34:08,560 Speaker 3: lot of them, use it occasionally, I'd say fear love 775 00:34:08,560 --> 00:34:10,200 Speaker 3: Patsy you have it once a month when you have 776 00:34:10,239 --> 00:34:14,120 Speaker 3: your tay food. But there's probably better base carbohydrates across 777 00:34:14,160 --> 00:34:16,520 Speaker 3: the board for beals, and I would keep it more 778 00:34:16,520 --> 00:34:19,520 Speaker 3: for that specialty Asian meal the way nature intended it, 779 00:34:20,000 --> 00:34:22,840 Speaker 3: rather than adding them into regular meals that were all consuming. 780 00:34:22,880 --> 00:34:24,759 Speaker 3: Would be my sort to take her message on it. 781 00:34:25,160 --> 00:34:26,680 Speaker 1: Yeah, I agree with that. I don't tend to use 782 00:34:26,680 --> 00:34:28,319 Speaker 1: them as a regular like you. It's a bit more 783 00:34:28,360 --> 00:34:30,080 Speaker 1: if I'm doing an Asian sturf, right, It's not like 784 00:34:30,120 --> 00:34:32,759 Speaker 1: a regular car portion for me. But I agree those 785 00:34:32,800 --> 00:34:35,480 Speaker 1: deep fried noodle cakes there's really nothing healthy about them. 786 00:34:35,480 --> 00:34:38,400 Speaker 1: And I grew up, you know, at school and people 787 00:34:38,400 --> 00:34:40,160 Speaker 1: were always having them in the lunchbox and they just 788 00:34:40,160 --> 00:34:42,479 Speaker 1: eat them dry and crunchy and put the sashet on top. 789 00:34:42,719 --> 00:34:44,560 Speaker 1: I was probably the only kid in my grade that 790 00:34:44,680 --> 00:34:47,040 Speaker 1: never had those sort of tu minut noodles because my mum, 791 00:34:47,080 --> 00:34:49,360 Speaker 1: Sophie was so healthy that she'd be horrified putting that 792 00:34:49,400 --> 00:34:51,839 Speaker 1: in the lunchbox. I beg for them, she never let 793 00:34:51,840 --> 00:34:53,560 Speaker 1: me have them. I always had my whole grain wraps 794 00:34:53,560 --> 00:34:55,200 Speaker 1: with you know, chicken and salad, or I had a 795 00:34:55,200 --> 00:34:57,239 Speaker 1: bit of fried rice. I never I was the only 796 00:34:57,280 --> 00:34:59,319 Speaker 1: kid that didn't have them, so they certainly come full 797 00:34:59,360 --> 00:35:01,920 Speaker 1: circle and now kids are eating them again, and they 798 00:35:01,920 --> 00:35:05,040 Speaker 1: do them in those monster like things as well, like 799 00:35:05,080 --> 00:35:07,120 Speaker 1: they kind of marketed to kids with you know, monsters 800 00:35:07,120 --> 00:35:09,600 Speaker 1: on the packet. But I agree with you, let's be real, 801 00:35:09,640 --> 00:35:12,680 Speaker 1: there's nothing really nutritious about them. And yeah, I think 802 00:35:12,719 --> 00:35:15,759 Speaker 1: we need to have better choices when it comes to 803 00:35:16,560 --> 00:35:19,399 Speaker 1: well balanced diet. If it's something that's an occasional treat, sure, 804 00:35:19,680 --> 00:35:21,759 Speaker 1: but if it's something that's going in regularly to the 805 00:35:21,840 --> 00:35:23,760 Speaker 1: lunch box, I think we need to just be careful 806 00:35:23,800 --> 00:35:26,560 Speaker 1: with our kids diet because there's nothing really balanced about it. 807 00:35:26,880 --> 00:35:30,360 Speaker 3: Yeah, and there's very few reviews I do on foods 808 00:35:30,480 --> 00:35:33,719 Speaker 3: that I wouldn't find a better option, But with two 809 00:35:33,719 --> 00:35:36,680 Speaker 3: minute noodles, I literally could not, So that's a pretty 810 00:35:36,719 --> 00:35:37,520 Speaker 3: big statement. 811 00:35:37,680 --> 00:35:40,000 Speaker 2: So I've got a deprived child. The magi do the. 812 00:35:40,000 --> 00:35:43,000 Speaker 1: Whole grain the whole grain varieties as well, I mean 813 00:35:43,080 --> 00:35:44,600 Speaker 1: slightly better from a. 814 00:35:44,560 --> 00:35:48,880 Speaker 4: Fiber perspective, but slightly Yeah, of course still quite processed. 815 00:35:49,080 --> 00:35:51,239 Speaker 3: So there's a bit of work food manufacturers could do 816 00:35:51,280 --> 00:35:53,920 Speaker 3: it improving the nutritional profiles of those that's for sual. 817 00:35:54,200 --> 00:35:57,160 Speaker 1: Variety that rounds out another episode of the Nutrition Couch. 818 00:35:57,280 --> 00:35:59,160 Speaker 1: And if you know that your diet needs a little 819 00:35:59,200 --> 00:36:03,120 Speaker 1: bit more protein, perhaps some creatine, collagen, magnesium, or a 820 00:36:03,120 --> 00:36:05,920 Speaker 1: hand mixer. Check out our new products and range at 821 00:36:05,920 --> 00:36:08,520 Speaker 1: design Bydietitians dot com. Thank you for listening to the 822 00:36:08,520 --> 00:36:11,080 Speaker 1: podcast and we will catch you in next week's episode. 823 00:36:11,200 --> 00:36:20,560 Speaker 2: Have a great week.