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Speaker 1: Hi, I'm Leanne Ward and I'm Sissie Burrow and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: Australia's leading dietitians, bringing you everything that is new in

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Speaker 1: the world of nutrition, diet and good food from the

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Speaker 1: Nutrition Couch. Today, self sabotage. You say you want to

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Speaker 1: know how to lose weight and be healthier, but you

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Speaker 1: constantly find yourself self sabotaging and going off the rails.

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Speaker 1: We explore this common scenario and talk through some improven

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Speaker 1: strategies to take control back. Our client case study is

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Speaker 1: on weight loss and blood glucose control, or more specifically

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Speaker 1: apple cider vinegar. Does it actually help? And should we

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Speaker 1: be putting it in our water? Every morning, we review

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Speaker 1: a growing range of protein rich breakfast cereal options, and

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Speaker 1: our listener question of the week is all about office feeders.

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Speaker 1: You know, the well meaning people who constantly bring treats

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Speaker 1: into work. How do you actually say no without feeling bad?

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Speaker 1: But first, let's chat about something that my clients are

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Speaker 1: I guess struggling with this week or having to plan

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Speaker 1: a little bit ahead, so coming into I guess the

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Speaker 1: silly season. There's a lot more social things. Things are

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Speaker 1: opening back up. A lot of people are coming out

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Speaker 1: of lockdown. I think it's fabulous, Susie. But a lot

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Speaker 1: of my clients are eating out and eating out a

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Speaker 1: lot more so. I think during lockdown, particularly originally, we

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Speaker 1: were doing a lot of sort of ordering online Uber eats,

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Speaker 1: but I feel like a lot of people have sort

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Speaker 1: of tightened that up the last couple of months. But

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Speaker 1: heading out of lockdown, where really we're going out, we're celebrating.

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Speaker 1: So a lot of clients are message in me saying, oh,

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Speaker 1: I've got two, three, four, five social occasions this week.

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Speaker 1: So what I'm really getting my clients to do, Susy

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Speaker 1: this week is plan ahead and sort of pull back

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Speaker 1: on some of those snacks. Will have a couple of

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Speaker 1: lighter options in their meals, just to allow for that

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Speaker 1: little bit more of flexibility. Because if we go from

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Speaker 1: you know, having our three main meals and X amount

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Speaker 1: of snacks each day, but those Maine meals are homemade

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Speaker 1: versus two or three of them out. Even if it's

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Speaker 1: that just a week, we can really increase the energy

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Speaker 1: density of our budget without really meaning too because cafes

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Speaker 1: and restaurants and that sort of thing add a lot

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Speaker 1: of extra oils and flavors and sauces and those sort

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Speaker 1: of things. So although you might think that you're ordering

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Speaker 1: a healthy thing off the menu, and it might be

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Speaker 1: quite healthy, you know, instead of using chicken breasts like

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Speaker 1: you might use at home, that restaurants using chicken thigh

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Speaker 1: with a lot of extra oil. And the dressing, which

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Speaker 1: you might do a quite light maybe a bosomic dressing

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Speaker 1: or something like that at home, the restaurants use like

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Speaker 1: a creamy takini sesame based dressing or something like that.

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Speaker 1: So I think if there's a lot more eating out

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Speaker 1: social wise, we just need a plan for that ahead

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Speaker 1: and perhaps be a little bit more flexible with our

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Speaker 1: snacks and pull back a little bit or have a

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Speaker 1: couple of lighter options throughout the week. If the goal

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Speaker 1: here is bat loss, which a lot of you guys

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Speaker 1: are sending us messages in to say that it is,

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Speaker 1: how do you feel about that for your clients, Susie.

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Speaker 2: I agree, it really takes a lot of planning to

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Speaker 2: take control. And I'm just thinking of a client example

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Speaker 2: from the weekend where my client sent me through her

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Speaker 2: food dye which included five pieces of pizza, a carol

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Speaker 2: or ice cream, several glasses of wine, and I said

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Speaker 2: to her like that isn't a treat like that is

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Speaker 2: real over consumption. So admittedly we hadn't gone through that

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Speaker 2: and planned, but it does take a lot of planning

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Speaker 2: and strategizing to make sure that you don't just chronically

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Speaker 2: overeat right through from Melbourne Cup all the way through

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Speaker 2: to Australia Day I'm even thinking. And it is that

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Speaker 2: buffering effect, whether it's with a bit of extra exercise

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Speaker 2: and definitely making sure you're not skipping sessions or having

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Speaker 2: a couple of light days or eating before you go.

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Speaker 2: So really, the work, I agree starts now in terms

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Speaker 2: of preventing weight gain over Christmas, which is estimated at

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Speaker 2: half to about a kilo. But most interestingly and people

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Speaker 2: don't lose that so it's that gradual, insidious creep that

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Speaker 2: we have over several years. So keeping an eye on

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Speaker 2: the scales once or twice a week is actually again

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Speaker 2: proven to help prevent that gain over time. And yet

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Speaker 2: some very powerful buffering strategies to allow you to still

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Speaker 2: enjoy some indulgent meals but cut back a little the

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Speaker 2: rest of the time to make sure that we don't

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Speaker 2: have those extra kilos on come the start of the

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Speaker 2: new year.

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Speaker 1: And of course we talk a lot about healthy weight

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Speaker 1: loss on this podcast, Susie, because that's the resounding message

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Speaker 1: that we get from you ladies, and that's people who messages.

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Speaker 1: We don't know what you guys want unless you're commenting,

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Speaker 1: unless you're sending us messages, unless you're leaving as positive reviews,

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Speaker 1: that sort of thing. So if the goal isn't weight loss,

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Speaker 1: if the goal is to actually just maintain your weight

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Speaker 1: or be healthier, or actually gain some weight, if you're

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Speaker 1: a little bit underweight, let us know that. Because we

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Speaker 1: had someone messages and say, you know, you always talk

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Speaker 1: about weight loss. Why is that? It's because ninety nine

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Speaker 1: percent of the messages that we get are from women

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Speaker 1: who need help or want help with losing weight. So

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Speaker 1: we only know what you guys tell us. So if

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Speaker 1: you would like different topics on the podcast, or you'd

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Speaker 1: like us to discuss different things, please do let us

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Speaker 1: know by leaving at this review in the Purple Apple

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Speaker 1: podcast deck. But kicking us off this week, Susie, we

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Speaker 1: are going to start by talking about self sabotage. So

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Speaker 1: self sabotage is something that I feel like a lot

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Speaker 1: of people I'm going to stay suffer with, particularly something

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Speaker 1: that a lot of my clients do, and particularly myself

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Speaker 1: in the past. So I used to very much be

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Speaker 1: that person that was like, I'm going to be super clean,

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Speaker 1: super healthy, and a lot of my self sabotage just

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Speaker 1: came from I think over restriction Susie, like I was

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Speaker 1: too overly strict on myself. I couldn't keep it up,

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Speaker 1: and the minute that I wasn't clean or being perfect

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Speaker 1: with my dart, I was just like one hundred percent

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Speaker 1: the other direct, one hundred percent up the rails. So

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Speaker 1: for me, it was about I was aiming for perfection,

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Speaker 1: which I was never actually going to achieve with my diet,

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Speaker 1: and then I'd completely just write it off. So for me,

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Speaker 1: it was sort of self sabotage. But I know for

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Speaker 1: a lot of other people, they have this goal and

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Speaker 1: they find themselves doing behaviors which are a complete opposite

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Speaker 1: to that goal. And I sort of think that's a

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Speaker 1: brief definition of self sabotage, where you have this goal,

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Speaker 1: you want to achieve this thing, but the behaviors that

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Speaker 1: you're doing are in opposition to that. Say, the goal

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Speaker 1: is weight loss. Then you find yourself ordering uberies that night,

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Speaker 1: will say the goal is to get stronger and gain

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Speaker 1: some lean muscle mass. You find yourself hitting snooze on

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Speaker 1: the alarm clock every morning and actually skipping that gym

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Speaker 1: session or never going to meet with your trainer. How

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Speaker 1: do you feel about self sabotage. It's something that your

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Speaker 1: clients struggle a lot with.

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Speaker 2: Oh, one hundred percent. I think it's really interesting because

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Speaker 2: some of it may be you're not even aware of it,

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Speaker 2: but some may also be programmed over time to compensate

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Speaker 2: as you describe when you're feeling overly restrained or deprived.

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Speaker 2: So that's a different scenario for me than the more

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Speaker 2: less conscious behavior, but probably the ones that come to

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Speaker 2: mind for me lean is when clients will have the intention,

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Speaker 2: the goal of losing weight or even just being healthier

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Speaker 2: for a medical condition. I've had quite a few clients

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Speaker 2: in the last couple of weeks just wanting to optimize health,

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Speaker 2: so perhaps reducing blood pressure or preventing weight gain as

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Speaker 2: they get older. So not specifically weight loss, but if

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Speaker 2: you go to the supermarket and still buy high calorie,

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Speaker 2: high fat food, that you would tell me I'll tell

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Speaker 2: yourself that you don't want to eat and have it

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Speaker 2: in the home. For me, that's absolutely a form of

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Speaker 2: self sabotage, as is cooking high calorie meals and then

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Speaker 2: expecting to regulate around it. So there when you point

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Speaker 2: that out to people and say, well, if you've got

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Speaker 2: the package snack food in the cupboard, if you've got dessert,

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Speaker 2: if you're eating out, that is actually a working against

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Speaker 2: the goals that you have for yourself. You know why

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Speaker 2: you're doing that. They're often a little bit shocked to

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Speaker 2: see that direct relationship. But I've said it before and

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Speaker 2: i'll say it again. The biggest predictor of food consumption

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Speaker 2: is availability. So if the food is in the head,

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Speaker 2: so if you're cooking it, you will eat it. So

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Speaker 2: making a distinct decision to move away from that, not

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Speaker 2: keep it in the house, not cook it, is going

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Speaker 2: to make it a lot easier to keep on track

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Speaker 2: with your diet. So another classic example, I'll have mums

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Speaker 2: and they'll describe cooking food that the kids want to eat.

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Speaker 2: So it might be heavier pasta dishes or ordering packaged

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Speaker 2: snack foods for the kids, but inevitably they eat it

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Speaker 2: because again, it links into that it's the biggest predictor

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Speaker 2: of eating is availability, and so really challenging them on

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Speaker 2: that and say well, actually it would probably benefit the

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Speaker 2: whole family to eat healthier and no one really needs

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Speaker 2: those foods can be quite confronting. So it is taking

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Speaker 2: a little bit of a mirror to ourselves and our behavior.

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Speaker 2: But that's the two scenarios. It's going against what you

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Speaker 2: say you want often because you might be overly restrained

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Speaker 2: or feeling overly hungry, and then your resolve is lessons,

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Speaker 2: so you're more likely to order in or have something

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Speaker 2: indulgent when you stop by the service station or even

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Speaker 2: the supermarket, or just looking after everybody else. But sacrificing

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Speaker 2: your own goals is actually a form with self sabotage.

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Speaker 1: I love it, and I found a really good little

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Speaker 1: imfographic online It says what does self sabotage look like?

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Speaker 1: And I feel like for a lot of us we

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Speaker 1: can say, you know, self tabristage is this or that,

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Speaker 1: or when your behaviors are in opposition to your goals.

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Speaker 1: But I think a lot of people have a hard

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Speaker 1: time figuring out how that fits in their life. So

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Speaker 1: when I think of self sabotage. What that looks like

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Speaker 1: is procrastination. If you have a goal to get something

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Speaker 1: done and you're constantly procrastinating that self sabotage. Self sabotage

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Speaker 1: also looks like being in a relationship that you know

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Speaker 1: is unhealthy. Self sabotage looks like not keeping your word

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Speaker 1: to yourself, so saying that you're going to do something

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Speaker 1: but not actually following through with it. Self sabotage can

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Speaker 1: be setting a goal, getting really close to that, and

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Speaker 1: then quitting, Like I know so many people who say

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Speaker 1: I want to lose five kilos, they get three or

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Speaker 1: four off and they just go completely off the wagon.

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Speaker 1: Self sabotage looks like not setting any goal, so actually

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Speaker 1: not having any tangible steps or goals in place. Self

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Speaker 1: sabotage can also look like just not trying because you

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Speaker 1: feel like you're going to fail anyway. And I hear

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Speaker 1: this so much from clients who go, you know, to

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Speaker 1: the point, I'm going to fail, So like why do

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Speaker 1: I even bother? I've tried so hard and I fail

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Speaker 1: all the time, so what's the point. And then also

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Speaker 1: self sabotage can be carrying around this constant negative story

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Speaker 1: about yourself or about your abilities, like I don't deserve this,

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Speaker 1: I'm not good enough, I'm a fraud, I'm going to

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Speaker 1: get found out. I'm not you know, nobody loves me.

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Speaker 1: I'm not perfect, or what's the point, I'm not worthy.

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Speaker 1: All of those negative thoughts or this negative story about

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Speaker 1: yourself is what self sabotage can look like as well.

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Speaker 1: So anything that we're doing that's in opposition to or

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Speaker 1: thinking or doing that's in opposition to the goal that

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Speaker 1: we actually have, all the goal that we want. So really,

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Speaker 1: as Susie said, take a mirror and take a good

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Speaker 1: hard look at it, and what are the things and

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Speaker 1: the thoughts and the behaviors that you're doing on a

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Speaker 1: regular basis that might be in opposition to where you

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Speaker 1: actually want to go. And so many people say to me, Leanne,

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Speaker 1: I really want to work with you. You know, I've

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Speaker 1: been trying to lose weight for five years and nothing's working.

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Speaker 1: And then we actually break it down, all of their

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Speaker 1: thoughts and behaviors are self sabotaging. You're never going to

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Speaker 1: be able to achieve your goal or get there in

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Speaker 1: the end if the thoughts and the behaviors are working

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Speaker 1: completely against what you're actually trying to achieve.

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Speaker 2: That's a really good one because I find in the

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Speaker 2: goal of weight loss, which so many people have, it's

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Speaker 2: so far from where they can imagine themselves being. So

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Speaker 2: even if they've got to lose five kilos or ten

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Speaker 2: or twenty, the distinction between where they are and where

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Speaker 2: they need to get to is so great they almost

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Speaker 2: think it's too big, and so you're right. They sabotage

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Speaker 2: on a daily basis. So one of their strategies I

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Speaker 2: use with my clients to help rewind that is to

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Speaker 2: get back to single decisions. So weight loss doesn't come

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Speaker 2: because you go from five kilos to twenty and it's

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Speaker 2: all done. It comes because of daily small decisions and

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Speaker 2: they add up over time. And that's what we often

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Speaker 2: speak about. Yet it's not the one of me or

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Speaker 2: that are the problem. It's the other decisions that you've

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Speaker 2: made each day that determine if you're on track. You know,

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Speaker 2: will I have a decent breakfast with protein. Will I

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Speaker 2: make an effort to get my ten thousand steps? So

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Speaker 2: I really try and bring my clients back to very

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Speaker 2: mindful behavior of making mostly good decision on a daily

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Speaker 2: basis and prime them to do that. But another trick

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Speaker 2: actually I find quite helpful is again, when we're not

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Speaker 2: feeling our best self and maybe carrying extra kilos or

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Speaker 2: a long way from the goal we want to get to,

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Speaker 2: it's hard to imagine actually even being there. We sort

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Speaker 2: of almost dissociated from that person. So I try and

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Speaker 2: get my clients to get a photograph of when they

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Speaker 2: felt that they were at their best physically and even psychologically.

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Speaker 2: So part of it is aesthetic, yes, what they're feeling

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Speaker 2: like in their clothes, but it may even be a

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Speaker 2: dressed that they used to like to wear and they

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Speaker 2: felt like they were best self in. So they can

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Speaker 2: start to realign with that person. Because when they're making

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Speaker 2: decisions as the person they want to be, not as

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Speaker 2: the person they are now, it tends to be much

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Speaker 2: more on track with the health decisions. So that is

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Speaker 2: very powerful, just getting that photo of yourself when you

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Speaker 2: felt and looked amazing, and then again trying to think,

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Speaker 2: how would that person make those decisions? What would their

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Speaker 2: decision be. It wouldn't be I'll go tomorrow, or it

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Speaker 2: doesn't matter, I'm going to skip it today. It's just

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Speaker 2: those daily positive decisions add up and you're right, I

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Speaker 2: hear it all the time. For my clients, they'll give

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Speaker 2: me the excuses of why they didn't do something, as

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Speaker 2: opposed to the clients who are on track that will

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Speaker 2: be very keen to tell me all the things that

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Speaker 2: they have done. And that's a very distinct psychological shift

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Speaker 2: as opposed to the negative positioning the excuses, the self

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Speaker 2: sabotage compared to the proactive decision. So again, if you're

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Speaker 2: someone who's always telling the health professional, the dietian why

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Speaker 2: you haven't achieved your goals as opposed to what you

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Speaker 2: have done towards them, that's a very big shift that

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Speaker 2: will move you away from self sabotage into moving forward.

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Speaker 1: A tip that I use for my clients is to

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Speaker 1: set one non negotiable every single week, and I always

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Speaker 1: that to my clients, Like meal prep for me most

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Speaker 1: weeks is an absolute non negotiable for me. I will

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Speaker 1: cancel social occasions, I will forego lack of sleep, I

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Speaker 1: will skip the gym to get my meal prep in

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Speaker 1: every week because I know that it one hundred percent

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Speaker 1: keeps me on track for the week. Well not one

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Speaker 1: hundred percent, but you know ninety percent keeps you on

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Speaker 1: track for the week. And I find like, if you're

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Speaker 1: someone that has a goal as us, you said, some

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Speaker 1: things are so overwhelming because we're trying to do one

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Speaker 1: hundred things at once. Break it down. So you have

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Speaker 1: one goal. Is it a around nutrition, is it around fitness,

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Speaker 1: is it around your job, is it around parenting? Whatever

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Speaker 1: it is, have one goal and have one non negotiable

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Speaker 1: that you will just make time for every single week.

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Speaker 1: We're all busy, nobody has time. But if something's important

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Speaker 1: for you, you have to find the time. And if

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Speaker 1: you don't find the time, it won't happen. Like it

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Speaker 1: will never happen. She's not just going to magically appear

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Speaker 1: out of thin air and extra hour every day, is it, Susie.

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Speaker 1: So we've got to make the time.

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Speaker 2: I'll give you a great example of that. So last

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Speaker 2: week in Sydney, it was supposed to be raining a lot.

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Speaker 2: So I had a message from one of my clients

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Speaker 2: three days before the rain was supposed to hit to

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Speaker 2: tell me that she just wasn't quite sure if she'd

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Speaker 2: be able to reach her exercise targets next week because

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Speaker 2: of the rain. So that's another classic example. She's gearing

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Speaker 2: up for fast.

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Speaker 1: She's pre planning to self sabotage.

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Speaker 2: So my answer to her was, that's fine, you can

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Speaker 2: do your exercise bike, but you know you won't melt

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Speaker 2: if you get a little bit wet. And there are

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Speaker 2: also raincoats, and there's also umbrellas. Umbrellas because again, there

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Speaker 2: would be very few times that I wouldn't exercise even

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Speaker 2: if it's raining. There I have got shoes that I

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Speaker 2: will specifically wear in the rain. Now, I'm not encouraging

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Speaker 2: people to go out and get you know, be dangerous

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Speaker 2: in a thunderstorm. Definitely not. But what I'm saying is

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Speaker 2: that very rarely is rain nonstoptrential. It's usually a shower

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Speaker 2: than a break, and then you'll see everyone out walking.

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Speaker 2: So again it's that kind of mindset of looking for

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Speaker 2: the opportunities rather than the excuses or the reasons you

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Speaker 2: can't do something. So that just came to me. I thought,

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Speaker 2: that's a really good example of it. And sure enough,

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Speaker 2: it hasn't even rained as it's supposed to have rained,

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Speaker 2: and so there was no reason. There was no issues

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Speaker 2: with her walking. She could have absolutely done it. So yeah,

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Speaker 2: I think there's lots of those funny little tricks, but yeah,

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Speaker 2: it is about questioning yourself and really looking and saying,

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Speaker 2: am I doing everything that I can to move towards

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Speaker 2: my goal? Or am I just cutting corners and trying

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Speaker 2: a minimalistic approach? And in life in general, minimalistic approaches

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Speaker 2: rarely get us to where we really want to be.

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Speaker 1: But I feel like the overwhelmed does hold so many

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Speaker 1: people back, and I get it, Like, especially if you're

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Speaker 1: you know, you're embarking at the start of your healthy

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Speaker 1: lifestyle journey, it is very overwhelming. So I would encourage

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Speaker 1: you to break it down to pick one thing and

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Speaker 1: to make that an absolute non negotiable and not something

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Speaker 1: that's crazy, like you know, ninety minutes of exercise seven

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Speaker 1: days a week. Make your non negotiable twenty minutes of

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Speaker 1: exercise three times a week. If you're going from a

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Speaker 1: baseline of nothing, don't start with trying to exercise every

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Speaker 1: single day, because again, you're just aiming for that perfection,

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Speaker 1: which you might have a day where you just it's

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Speaker 1: okay to take a rest day, it's okay to say,

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Speaker 1: you know what, I'm just not feeling it today, but

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Speaker 1: we just don't want to do that day in and

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Speaker 1: day out, or constantly self sabotage every single day. So

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Speaker 1: have a non negotiable goal every single week, and that

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Speaker 1: goal might be around for six weeks in a row

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Speaker 1: until that becomes easier for you to manage, and then

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Speaker 1: you can pick another one. So that's my sort of

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Speaker 1: best tip for conquering self sabotage is whatever you find

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Speaker 1: yourself constantly doing, flip it on its head. Have a

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Speaker 1: non negotiable goal around it, but something that's actually achievable

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Speaker 1: on a day to day basis. Not something that's like

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Speaker 1: ninety minutes of exercise if you know you've got three kids,

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Speaker 1: a full time job, and a hobby that works away,

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Speaker 1: because it's probably just not going to happen. So make

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Speaker 1: it something that's achievable, but that pushes you just that

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Speaker 1: little bit as well. And if anyone else is interested

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Speaker 1: in self sabotage, I do have a great podcast where

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Speaker 1: I did my top ten tips to conquer self sabotage,

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Speaker 1: which Susie, we'd be here for an extra hour today

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Speaker 1: if we went through them all. So that's episode eighty

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Speaker 1: eight on the LeAnn World Nutrition podcast is all around

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Speaker 1: self sabotage. If you guys want a little bit more

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Speaker 1: around the important topic.

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Speaker 2: Perfect, all right, Well, moving on. This week's case study

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Speaker 2: comes from both a client perspective but also something I

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Speaker 2: saw mentioned on a television segment recently, and I thought,

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Speaker 2: this is a common question that comes up, and it

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Speaker 2: was about the role of apple side of vinegar. Now,

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Speaker 2: we quite often get this question on both our dms

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Speaker 2: for the Nutrition Couch podcast and client questions about using

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Speaker 2: apple side or vinegar because there has been a little

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Speaker 2: bit of a belief for some time that it's associated

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Speaker 2: with weight control and also blood glucose control. And indeed,

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Speaker 2: in this segment, the person speaking about it said that

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Speaker 2: if you add apple side of vinegar to your diet,

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Speaker 2: it will make a massive difference to your weight. Now,

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Speaker 2: I think we would all love leanne to hear something

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Speaker 2: that we could take that would make a massive difference

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Speaker 2: to our weight. No, vinegars are interesting because when we

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Speaker 2: look at the science around glucose regulation, and in sort

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Speaker 2: of ten fifteen years ago, when we spent a lot

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Speaker 2: of time looking at blood glucose control and the glycemic

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Speaker 2: index of foods, vinegar's got quite a lot of attention

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Speaker 2: because it was determined that vinegar added to carbohydrate foods,

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Speaker 2: say roasted vegetables, for example, salads that might have leggings

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Speaker 2: in them would help to reduce the glycemic load of

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Speaker 2: that meal. Now that is true, that does happen, which

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Speaker 2: is why bussic vinegar can be used. But in saying that,

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Speaker 2: if you consider the kinds of foods we would often

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Speaker 2: have vinegar with, they're often not overly high in carbohydrate anyway,

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Speaker 2: things like salad and vegetables. So in the specific case

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Speaker 2: of apple side of vinegar, it's simply made by fermenting

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Speaker 2: ground down apples. There's nothing overly special with it. And

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Speaker 2: whilst anecdotally it is described as being linked to fat

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Speaker 2: metabolism and weight control, when you take a good look

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Speaker 2: at the science, there's actually very few specific papers that

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Speaker 2: examine it in a well documented scientific way, and of

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Speaker 2: the evidence that is available, it's not in relation to

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Speaker 2: weight control or fat metabolism. Of the small amount of

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Speaker 2: evidence relating to apple cider vinegar, it's around insulin and

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Speaker 2: blood glucose control. So yes, there is a little bit

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Speaker 2: of evidence to show that having a couple of tea

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Speaker 2: spoons in water, or even more specifically, adding it to

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Speaker 2: meals will help with blood glucose regulations slightly, and people

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Speaker 2: who have incorporated that in conjunction with a calorie controlled

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Speaker 2: diet may lose a little bit more weight than those

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Speaker 2: who don't. But we're not talking five or ten or

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Speaker 2: fifteen kilosly, and we're talking small amounts, minuscule amounts compared

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Speaker 2: to normal diet and exercise regimes. So when their reviews

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Speaker 2: are conducted by substantiated, evidence based organizations like Harvard, people

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Speaker 2: who conduct scientific reviews thoroughly, it's just not there. And

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Speaker 2: so someone asks me about it. I love to have

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Speaker 2: apple cided vinegar in the morning to start my day.

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Speaker 2: Should I have it? I won't say to them, don't

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Speaker 2: have it, But what I will say is that I'm

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Speaker 2: not prescribing it. There's not enough evidence to suggest it's

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Speaker 2: actually doing anything, and it's not going to hurt you.

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Speaker 2: But my concern is the way people consume it is

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Speaker 2: generally quite acidic in water on the teeth. Now, it's

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Speaker 2: not good for our tooth enamel to be drinking acidic waters.

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Speaker 2: And if you think about how people drink that, it's

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Speaker 2: often in the morning fasted. Their poor teeth have not

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Speaker 2: been reverymineralized in the morning you haven't eaten anything, and

432
00:19:34,040 --> 00:19:36,359
Speaker 2: then you're applying all this sacidity to them. So it's

433
00:19:36,400 --> 00:19:39,720
Speaker 2: actually not good for our teeth dental health in general,

434
00:19:39,760 --> 00:19:41,520
Speaker 2: and if you speak to any dentist, they're a poored

435
00:19:41,520 --> 00:19:43,320
Speaker 2: with any kind of acidic drink going on the teeth

436
00:19:43,400 --> 00:19:45,359
Speaker 2: at all. So if you must have it, I'd say

437
00:19:45,359 --> 00:19:47,359
Speaker 2: at least use a straw with it, But I would

438
00:19:47,359 --> 00:19:49,400
Speaker 2: never prescribe at the end, because it's just not there.

439
00:19:49,520 --> 00:19:51,520
Speaker 2: And you see it in health food shops and you

440
00:19:51,520 --> 00:19:53,400
Speaker 2: see it in the healthed section because it's a cheap

441
00:19:53,440 --> 00:19:57,280
Speaker 2: product to sell at a highly inflated price point. So

442
00:19:57,640 --> 00:20:00,919
Speaker 2: groups who are involved in selling health like to make money.

443
00:20:01,040 --> 00:20:03,680
Speaker 2: That's a great product for them because there's a massive

444
00:20:03,800 --> 00:20:06,680
Speaker 2: profit margin on it. But it's just vinegar and it's

445
00:20:06,720 --> 00:20:09,040
Speaker 2: probably not really doing that much. It's certainly not helping

446
00:20:09,080 --> 00:20:11,720
Speaker 2: you to specifically lose weight, even if it is helping

447
00:20:11,720 --> 00:20:15,040
Speaker 2: slightly with glucose control. So yeah, I'm not a big fan.

448
00:20:15,119 --> 00:20:17,720
Speaker 2: So when you see sensationalized claims like oh, it's going

449
00:20:17,800 --> 00:20:20,399
Speaker 2: to make a massive difference to your weight, it's just

450
00:20:20,480 --> 00:20:24,080
Speaker 2: not true. They're not substantiated claims, and you definitely won't

451
00:20:24,080 --> 00:20:25,199
Speaker 2: hear a dietician ever saying that.

452
00:20:25,240 --> 00:20:27,200
Speaker 1: Yeah, and it's difficult to see, you know, people when

453
00:20:27,200 --> 00:20:29,159
Speaker 1: you read these media articles who you see these you know,

454
00:20:29,200 --> 00:20:31,800
Speaker 1: influencers on TikTok doing these things where they're putting apple

455
00:20:31,800 --> 00:20:34,040
Speaker 1: sided vinegar into their water every morning. They're saying, this

456
00:20:34,080 --> 00:20:36,119
Speaker 1: is the thing that helped me lose weight, and then

457
00:20:36,160 --> 00:20:38,280
Speaker 1: you actually look at the breakfast Lungeon dinner and it's

458
00:20:38,280 --> 00:20:41,160
Speaker 1: really healthy as well. It's just really difficult, isn't It's

459
00:20:41,160 --> 00:20:44,560
Speaker 1: difficult to know what people actually perceive from those videos

460
00:20:44,560 --> 00:20:46,679
Speaker 1: and these large influences who are promoting these things. But

461
00:20:46,720 --> 00:20:48,639
Speaker 1: when we actually look at the research and science, and

462
00:20:48,880 --> 00:20:50,800
Speaker 1: I'm just going to quote from one of the childs

463
00:20:50,800 --> 00:20:52,359
Speaker 1: because I know a lot of our listeners, Susie do

464
00:20:52,440 --> 00:20:54,959
Speaker 1: actually like to hear about the research and science. So

465
00:20:55,280 --> 00:20:57,280
Speaker 1: I think when people talk about it, they go, oh,

466
00:20:57,280 --> 00:20:59,280
Speaker 1: there's so much there's so much research with apple side

467
00:20:59,280 --> 00:21:01,520
Speaker 1: of vinegar. It's so great. But honestly, most of it

468
00:21:01,560 --> 00:21:04,320
Speaker 1: what we're hearing is just health halo claims that, as

469
00:21:04,320 --> 00:21:08,240
Speaker 1: you said, being completely unsubstantiated. So the most wildly quoted

470
00:21:08,280 --> 00:21:10,320
Speaker 1: study of people always say, you know, apple cideed vinegar

471
00:21:10,400 --> 00:21:12,720
Speaker 1: so much research behind it. Most of the time they're

472
00:21:12,760 --> 00:21:14,680
Speaker 1: quoting the study that was a two thousand and nine

473
00:21:14,760 --> 00:21:17,520
Speaker 1: trial of one hundred and seventy five people. That's a

474
00:21:17,680 --> 00:21:19,680
Speaker 1: very small study, isn't it, Susie. Like one hundred and

475
00:21:19,680 --> 00:21:21,960
Speaker 1: seventy five people in a trial is a very very

476
00:21:22,000 --> 00:21:24,600
Speaker 1: small study. And those one hundred and seventy five people

477
00:21:25,160 --> 00:21:28,119
Speaker 1: had to drink a drink that contained zero, one or

478
00:21:28,119 --> 00:21:31,760
Speaker 1: two tablespoons of vinegar every day, and after three months,

479
00:21:31,960 --> 00:21:35,119
Speaker 1: those who consume the vinegar had a modest weight loss

480
00:21:35,320 --> 00:21:37,879
Speaker 1: two to four pounds, that's it, So zero point nine

481
00:21:37,920 --> 00:21:41,119
Speaker 1: to one point eight kilograms, that's it in three months.

482
00:21:41,320 --> 00:21:44,879
Speaker 1: They also had slightly lower triglyceride levels than those who

483
00:21:45,000 --> 00:21:47,280
Speaker 1: drank no vinegar at all. And then there was another

484
00:21:47,359 --> 00:21:50,480
Speaker 1: small study, even smaller than one hundred and seventy five people, Susie,

485
00:21:50,600 --> 00:21:55,200
Speaker 1: that found that vinegar consumption actually promoted feelings of fullness

486
00:21:55,240 --> 00:21:58,399
Speaker 1: after a meal, so satidy after a meal, but it

487
00:21:58,480 --> 00:22:01,480
Speaker 1: did so by making the participate it's feeling nauseous. So

488
00:22:01,680 --> 00:22:03,199
Speaker 1: I don't know about you, Susie, but I don't really

489
00:22:03,200 --> 00:22:05,439
Speaker 1: want to feel nauseous by taking something. And that's the

490
00:22:05,440 --> 00:22:08,000
Speaker 1: reason that my appetites to gone down. So I think

491
00:22:08,040 --> 00:22:10,680
Speaker 1: when we actually look at the research about weight loss

492
00:22:10,760 --> 00:22:13,640
Speaker 1: or about the effects of feeling fuller after meals, it's

493
00:22:13,640 --> 00:22:16,560
Speaker 1: not actually promising. It's not actually good quality research. And

494
00:22:16,640 --> 00:22:19,119
Speaker 1: you know that trial was only a small amount of people.

495
00:22:19,280 --> 00:22:21,280
Speaker 1: It wasn't studying apple side of vinegar, it was just

496
00:22:21,320 --> 00:22:24,480
Speaker 1: studying vinegar in general. So that's the thing people say, Oh,

497
00:22:24,480 --> 00:22:26,359
Speaker 1: apple side of vinegar is so much better. If you

498
00:22:26,359 --> 00:22:28,439
Speaker 1: actually look at the research. Most of the research is

499
00:22:28,440 --> 00:22:30,760
Speaker 1: just based on vinegar, it's not actually apple side of vinegar.

500
00:22:31,040 --> 00:22:33,720
Speaker 1: And the effects of satieti or fullness after a meal

501
00:22:34,200 --> 00:22:36,600
Speaker 1: were generally due to people feeling so nauseous that they

502
00:22:36,640 --> 00:22:38,320
Speaker 1: couldn't finish their meal. So I don't know about you,

503
00:22:38,320 --> 00:22:41,120
Speaker 1: but that's not something that I would particularly want from

504
00:22:41,160 --> 00:22:41,520
Speaker 1: my meal.

505
00:22:41,640 --> 00:22:43,320
Speaker 2: And you also need to be careful as soon as

506
00:22:43,320 --> 00:22:45,639
Speaker 2: you're concentrating things like that and having up to a

507
00:22:45,680 --> 00:22:49,080
Speaker 2: couple of tablespoons per day, because it can interact with

508
00:22:49,080 --> 00:22:51,760
Speaker 2: people on different medications. So there is also some evidence

509
00:22:51,760 --> 00:22:54,000
Speaker 2: to show that it can impact potassium levels. So if

510
00:22:54,000 --> 00:22:57,680
Speaker 2: you're someone taking blood pressure medication, which again is working

511
00:22:57,760 --> 00:22:59,800
Speaker 2: on that pathway, it can affect that so you need

512
00:22:59,840 --> 00:23:02,120
Speaker 2: to be very careful, and the same with anyone who

513
00:23:02,119 --> 00:23:05,280
Speaker 2: are on oral hyperglacemics for management of type two diabetes

514
00:23:05,359 --> 00:23:08,960
Speaker 2: or insulin resistance, because if it does have that effect

515
00:23:09,000 --> 00:23:11,879
Speaker 2: in you where it's impacting insulin and glucose regulation, that

516
00:23:11,920 --> 00:23:15,280
Speaker 2: effect can be exacerbated by concentrating something like this with food.

517
00:23:15,359 --> 00:23:17,320
Speaker 2: So I definitely wouldn't be going and playing around with

518
00:23:17,359 --> 00:23:19,919
Speaker 2: it if you are on either of those medications. So

519
00:23:20,440 --> 00:23:22,000
Speaker 2: you know, a small amount, yes. But the other thing

520
00:23:22,000 --> 00:23:24,040
Speaker 2: I always noticed them with these kind of health halo

521
00:23:24,119 --> 00:23:26,360
Speaker 2: products is I find my clients use them a couple

522
00:23:26,400 --> 00:23:29,000
Speaker 2: of times a week. It's not consistent often, so occasionally

523
00:23:29,000 --> 00:23:30,719
Speaker 2: they have it when they start the week and they think, right,

524
00:23:30,720 --> 00:23:32,080
Speaker 2: I'm going to be really healthy this week, and I'm

525
00:23:32,080 --> 00:23:34,080
Speaker 2: going to start the day with my lemon water and

526
00:23:34,080 --> 00:23:36,280
Speaker 2: apple side of vinegar, and off we go, but they

527
00:23:36,280 --> 00:23:38,960
Speaker 2: don't continue it anyway. So the best results you're always

528
00:23:38,960 --> 00:23:41,879
Speaker 2: going to get is consistent with your dietary intervention by

529
00:23:41,920 --> 00:23:44,439
Speaker 2: having your calories controlled, by keeping an eye on your

530
00:23:44,520 --> 00:23:47,399
Speaker 2: hydration levels, maintaining your exercise. So if we've got a

531
00:23:47,400 --> 00:23:50,159
Speaker 2: limited amount of time and energy, I certainly wouldn't be

532
00:23:50,200 --> 00:23:52,280
Speaker 2: putting it into something like this, when I'd prefer you

533
00:23:52,320 --> 00:23:53,920
Speaker 2: to go into the kitchen and make yourself a healthy

534
00:23:53,960 --> 00:23:56,520
Speaker 2: breakfast with that time, then thinking you're having this glass

535
00:23:56,520 --> 00:23:59,840
Speaker 2: of acidic water that's doing all this great work. So unfortunately,

536
00:24:00,200 --> 00:24:02,080
Speaker 2: like everything, and if it sounds too good to be true,

537
00:24:02,080 --> 00:24:04,240
Speaker 2: it usually is. If it's in that health set a

538
00:24:04,280 --> 00:24:07,359
Speaker 2: section at a highly inflated price, I'm always a bit skeptical.

539
00:24:07,640 --> 00:24:09,880
Speaker 2: And as we describe the evidence, it's just not there

540
00:24:10,080 --> 00:24:12,000
Speaker 2: because people, even if they did lose a little bit

541
00:24:12,040 --> 00:24:14,359
Speaker 2: more weight, we're talking a few hundred grams. We're not

542
00:24:14,400 --> 00:24:17,080
Speaker 2: talking kilos and kilos. So as we both know, on

543
00:24:17,119 --> 00:24:18,879
Speaker 2: a good die in exercise regime, we can get a

544
00:24:18,880 --> 00:24:21,719
Speaker 2: lot more weight off anyway without worrying about that kind

545
00:24:21,760 --> 00:24:22,199
Speaker 2: of addition.

546
00:24:22,320 --> 00:24:24,199
Speaker 1: Yeah, that's the thing that the best quality study we

547
00:24:24,240 --> 00:24:26,360
Speaker 1: found was actually not even great quality. It was very

548
00:24:26,440 --> 00:24:29,320
Speaker 1: very small sample size and it was point nine kilos

549
00:24:29,359 --> 00:24:31,960
Speaker 1: to not even two kilos over a three month period,

550
00:24:32,200 --> 00:24:34,800
Speaker 1: so not even two kilos, and most of them only

551
00:24:34,840 --> 00:24:37,119
Speaker 1: lost sort of within that point eight to sort of

552
00:24:37,160 --> 00:24:39,800
Speaker 1: one and a bit kilos. And you mentioned a couple

553
00:24:39,800 --> 00:24:41,960
Speaker 1: of the medical conditions as well. That just brings me

554
00:24:42,000 --> 00:24:44,040
Speaker 1: to a thought that I had that if anyone suffers

555
00:24:44,040 --> 00:24:46,639
Speaker 1: from like stomach ulcers or because appleside and vidego is

556
00:24:46,760 --> 00:24:49,399
Speaker 1: very acidic, you would absolutely definitely not want to be

557
00:24:49,400 --> 00:24:52,160
Speaker 1: taking that on an empty stomach, and definitely not undiluted either.

558
00:24:52,200 --> 00:24:55,240
Speaker 1: So Susi's already mentioned the negative effects of the enamel

559
00:24:55,280 --> 00:24:57,280
Speaker 1: on your teeth, So putting it in water is probably

560
00:24:57,320 --> 00:25:00,199
Speaker 1: the worst way to consume apple cider vinegar if you

561
00:25:00,200 --> 00:25:03,280
Speaker 1: wanted to. And again, the research studies are around consistency.

562
00:25:03,320 --> 00:25:06,800
Speaker 1: These people who had these small benefits from a triglyceride

563
00:25:06,880 --> 00:25:09,320
Speaker 1: or a blood sugar regulation perspective or even a small

564
00:25:09,440 --> 00:25:12,679
Speaker 1: modest weight loss perspective, did that every single day. So,

565
00:25:12,680 --> 00:25:14,920
Speaker 1: as Zusie said, if you're taking that Monday Tuesday because

566
00:25:14,920 --> 00:25:17,320
Speaker 1: you're so quote unquote healthy and motivated and ready to

567
00:25:17,320 --> 00:25:19,360
Speaker 1: get into the week, and by Wednesday Thursday, these things

568
00:25:19,359 --> 00:25:22,160
Speaker 1: have dropped off, you just taking it sporadically in your

569
00:25:22,640 --> 00:25:24,879
Speaker 1: lemon juice water every morning isn't really going to do

570
00:25:24,920 --> 00:25:28,399
Speaker 1: anything unless you're taking it consistently every single day for

571
00:25:28,480 --> 00:25:30,760
Speaker 1: a three month period. And I think that's the thing, Like,

572
00:25:30,800 --> 00:25:33,240
Speaker 1: you know, we've talked about collision before, We've talked about greens, powders,

573
00:25:33,320 --> 00:25:35,360
Speaker 1: We've talked about all of these things which may give

574
00:25:35,440 --> 00:25:38,479
Speaker 1: us maybe the mildest benefit, But unless we're doing that

575
00:25:38,560 --> 00:25:41,720
Speaker 1: every single day consistently for at least three, four, five,

576
00:25:41,800 --> 00:25:43,840
Speaker 1: six months, we're really not going to see any benefits.

577
00:25:43,880 --> 00:25:45,159
Speaker 1: So for a lot of us, we're kind of just

578
00:25:45,400 --> 00:25:46,960
Speaker 1: I guess we're just kind of wasting our money. But

579
00:25:47,000 --> 00:25:49,080
Speaker 1: I actually do love apple cider vinegar as part of

580
00:25:49,080 --> 00:25:51,200
Speaker 1: my cell of dressing because I find that I really

581
00:25:51,280 --> 00:25:53,840
Speaker 1: enjoyed the flavor. And I was saying to you before, Susie,

582
00:25:54,119 --> 00:25:56,520
Speaker 1: I found this brand of chips that my favorite flavor

583
00:25:56,520 --> 00:25:58,680
Speaker 1: of potato chips is sult and vinegar. That's by Total

584
00:25:58,680 --> 00:26:01,240
Speaker 1: Soul Food, and I found this from New Zealand and

585
00:26:01,280 --> 00:26:03,320
Speaker 1: they do I think they're called Proper Crists, and they

586
00:26:03,320 --> 00:26:06,159
Speaker 1: do a cider vinegar flavor which tastes very similar to

587
00:26:06,560 --> 00:26:08,520
Speaker 1: salt and vinegar as well. So for me, I love

588
00:26:08,520 --> 00:26:10,359
Speaker 1: it as a flavoring on my potato chips or as

589
00:26:10,400 --> 00:26:12,560
Speaker 1: part of my salad. So I'm definitely not using it

590
00:26:12,760 --> 00:26:15,200
Speaker 1: to lose weight over here, but I do like or

591
00:26:15,240 --> 00:26:18,159
Speaker 1: appreciate the taste, but built into a recipe, not just

592
00:26:18,240 --> 00:26:21,159
Speaker 1: mixed into water, because again, my dentists definitely wouldn't be

593
00:26:21,200 --> 00:26:23,960
Speaker 1: supportive of me doing that because in terms of the

594
00:26:24,080 --> 00:26:25,560
Speaker 1: enamel on my teeth, I actually want to try and

595
00:26:25,600 --> 00:26:26,640
Speaker 1: preserve that over time.

596
00:26:27,080 --> 00:26:29,040
Speaker 2: True, And I think one other note just before we

597
00:26:29,080 --> 00:26:30,879
Speaker 2: wrap this up and move on into our product of

598
00:26:30,920 --> 00:26:33,960
Speaker 2: the week, is that it is actually possible if you

599
00:26:34,000 --> 00:26:36,679
Speaker 2: do a quick Google search to find any kind of

600
00:26:36,720 --> 00:26:39,880
Speaker 2: study you want. So if somebody says to you there's

601
00:26:39,880 --> 00:26:42,240
Speaker 2: a study that shows it doesn't mean that it's a

602
00:26:42,240 --> 00:26:46,160
Speaker 2: great quality study because people, you know, general people who

603
00:26:46,160 --> 00:26:48,240
Speaker 2: perhaps don't have the scientific training, well what we call

604
00:26:48,320 --> 00:26:50,680
Speaker 2: cherry pick the data. So they want to tell people

605
00:26:50,760 --> 00:26:52,760
Speaker 2: that apple cider vinegar is good, so they'll plug it

606
00:26:52,760 --> 00:26:55,320
Speaker 2: into Google and they'll find a study. But that doesn't

607
00:26:55,320 --> 00:26:58,320
Speaker 2: always mean it's the highest level of scientific study. So

608
00:26:58,359 --> 00:27:01,600
Speaker 2: when it's coming to checking data, you want data that

609
00:27:01,680 --> 00:27:03,960
Speaker 2: is coming from a reputable organization. So if you look

610
00:27:04,040 --> 00:27:07,720
Speaker 2: up places like the Mayo Clinic, the Heart Foundation, Harvard

611
00:27:07,800 --> 00:27:10,560
Speaker 2: Medical and you can't find it there, it's probably too

612
00:27:10,560 --> 00:27:12,840
Speaker 2: good to be true. So just also it's about sometimes

613
00:27:12,840 --> 00:27:15,240
Speaker 2: the quality of the data, and that's the difference someone

614
00:27:15,280 --> 00:27:17,560
Speaker 2: may say there's a study that shows but I would

615
00:27:17,560 --> 00:27:19,440
Speaker 2: be questioning what sort of study that is, how many

616
00:27:19,440 --> 00:27:21,480
Speaker 2: people it's on, and what kind of journal it's published in.

617
00:27:21,840 --> 00:27:24,160
Speaker 2: And yeah, so just be mindful. Just because it says

618
00:27:24,160 --> 00:27:26,639
Speaker 2: a study doesn't mean it's a good quality study. And

619
00:27:26,760 --> 00:27:31,120
Speaker 2: reputable journalists from big publications and big health organizations will

620
00:27:31,119 --> 00:27:33,640
Speaker 2: be making sure or should be making sure that any

621
00:27:33,720 --> 00:27:36,600
Speaker 2: data that's quoted is from reputable sources, not just a

622
00:27:36,680 --> 00:27:39,439
Speaker 2: random study that they found that complements the message that

623
00:27:39,480 --> 00:27:40,040
Speaker 2: they want to give.

624
00:27:40,400 --> 00:27:42,840
Speaker 1: And with studies as well, make sure it's human trials, guys,

625
00:27:42,880 --> 00:27:45,600
Speaker 1: because a lot, a lot a lot of research is

626
00:27:45,600 --> 00:27:48,560
Speaker 1: based on mice or rats. I can't talk either today,

627
00:27:49,200 --> 00:27:51,720
Speaker 1: which you know, mice aren't humans and we're very different

628
00:27:51,760 --> 00:27:53,359
Speaker 1: to humans, And a lot of the research when I

629
00:27:53,359 --> 00:27:55,280
Speaker 1: was looking for the apple cider vinegar and the fat

630
00:27:55,320 --> 00:27:58,639
Speaker 1: lost claims are on mice and a humans, mice absolutely not.

631
00:27:58,680 --> 00:28:01,359
Speaker 1: We have very different dige yestive systems and very different

632
00:28:01,400 --> 00:28:03,600
Speaker 1: ways of living than what mice and rats do.

633
00:28:03,840 --> 00:28:06,399
Speaker 3: So they're not running so much. We're certainly not running

634
00:28:06,400 --> 00:28:11,560
Speaker 3: to have a lot of hamster wheels. So I guess

635
00:28:11,560 --> 00:28:13,560
Speaker 3: that wraps us up and a little bit of food

636
00:28:13,600 --> 00:28:15,840
Speaker 3: for thought. Broalyas is at home and talking about food.

637
00:28:16,320 --> 00:28:19,000
Speaker 3: Our product review of the week Susie, is the Red

638
00:28:19,160 --> 00:28:21,280
Speaker 3: Tractor Food's low sugar granola.

639
00:28:21,400 --> 00:28:23,320
Speaker 1: So we get a lot of requests to review more

640
00:28:23,320 --> 00:28:26,439
Speaker 1: and more cereal based options, because like you and I,

641
00:28:26,640 --> 00:28:29,439
Speaker 1: you don't really eat much sort of breakfast or cereal,

642
00:28:29,640 --> 00:28:31,359
Speaker 1: but we know that a lot of our listeners do

643
00:28:31,520 --> 00:28:32,920
Speaker 1: like to sort of get up and cereal is just

644
00:28:33,000 --> 00:28:34,480
Speaker 1: a really quick and easy option for a lot of

645
00:28:34,480 --> 00:28:36,600
Speaker 1: people in the morning. So we found this one that

646
00:28:36,640 --> 00:28:39,040
Speaker 1: we thought we would review today. And when we look

647
00:28:39,040 --> 00:28:42,360
Speaker 1: at the ingredients, the top ingredient is Australian whole grain

648
00:28:42,480 --> 00:28:44,560
Speaker 1: rolled oats, so forty seven percent rolled oats, which is

649
00:28:44,600 --> 00:28:46,760
Speaker 1: pretty good. You know, we definitely don't want a cereal

650
00:28:46,800 --> 00:28:49,040
Speaker 1: that starts off with sugar as the top ingredient. The

651
00:28:49,080 --> 00:28:51,280
Speaker 1: fact that it has rolled oats as its top ingredient

652
00:28:51,680 --> 00:28:53,240
Speaker 1: makes me want to read on put it that way.

653
00:28:53,760 --> 00:28:56,719
Speaker 1: And then we've got peanut butter, we've got corn fiber,

654
00:28:56,880 --> 00:29:00,400
Speaker 1: we've got some natural sweetness and ruthrostols steviol. We've got

655
00:29:00,440 --> 00:29:05,280
Speaker 1: whole roasted almonds, whole grain oat flour, probotic chickory root fibers.

656
00:29:05,320 --> 00:29:06,720
Speaker 1: That's where we're going to get a large bulk of

657
00:29:06,760 --> 00:29:09,960
Speaker 1: the fiber from in this product, soy protein flakes which

658
00:29:10,000 --> 00:29:12,440
Speaker 1: are going to boost up the overall protein in the recipe.

659
00:29:12,440 --> 00:29:14,719
Speaker 1: We've got some flower seas but pitas, a little bit

660
00:29:14,720 --> 00:29:17,480
Speaker 1: of cocoa powder and some natural flavor. And there's a

661
00:29:17,480 --> 00:29:19,200
Speaker 1: claim on the box saying made in Australia from at

662
00:29:19,240 --> 00:29:22,120
Speaker 1: least fifty seven percent Australian ingredients, So we're sort of

663
00:29:22,120 --> 00:29:25,360
Speaker 1: fifty percent supporting our local farmers, which I think is good.

664
00:29:25,440 --> 00:29:27,560
Speaker 1: Could be better, but you know it's a starting point.

665
00:29:27,800 --> 00:29:29,920
Speaker 1: How do you feel about this product overall? SEUSI so

666
00:29:30,040 --> 00:29:32,480
Speaker 1: some good whole food ingredients in there and a good

667
00:29:32,640 --> 00:29:35,760
Speaker 1: whack of I guess added probotic fiber in there as well.

668
00:29:35,800 --> 00:29:38,680
Speaker 2: This is a really interesting brand leand because it's sort

669
00:29:38,680 --> 00:29:41,000
Speaker 2: of popped up and it's available in coal, so if

670
00:29:41,040 --> 00:29:42,720
Speaker 2: you're a wooly shopper you may not have seen it.

671
00:29:42,840 --> 00:29:45,480
Speaker 2: They've got really big range, a large range of oat

672
00:29:45,520 --> 00:29:48,240
Speaker 2: based products, a lot of different cereals ticking the box

673
00:29:48,280 --> 00:29:52,320
Speaker 2: on those health angles of protein and certain types of fiber,

674
00:29:53,160 --> 00:29:55,880
Speaker 2: and yeah, I'm just really interested in them. I actually

675
00:29:55,880 --> 00:29:58,400
Speaker 2: haven't tried it. It sounds really delicious, and indeed the

676
00:29:58,480 --> 00:30:00,960
Speaker 2: ingredient list is quite clean. The first thing I would

677
00:30:00,960 --> 00:30:02,920
Speaker 2: say is, don't be alarmed when it says only fifty

678
00:30:02,920 --> 00:30:05,240
Speaker 2: seven percent of Australian ingredients. The reason that will be

679
00:30:05,320 --> 00:30:07,520
Speaker 2: is that there's quite a significant amount of nuts and

680
00:30:07,520 --> 00:30:10,560
Speaker 2: seeds and we don't have a huge supply of that

681
00:30:10,600 --> 00:30:12,760
Speaker 2: here in Australia, and the demand is so high that

682
00:30:12,840 --> 00:30:14,880
Speaker 2: sometimes we're forced to go overseas to source some. So

683
00:30:14,920 --> 00:30:17,160
Speaker 2: there's sort of ideal, yes, it would be Australian ingredients,

684
00:30:17,160 --> 00:30:19,760
Speaker 2: but I wouldn't let that put you off, because that's

685
00:30:19,800 --> 00:30:21,680
Speaker 2: the actual reason some of those things we don't grow

686
00:30:21,760 --> 00:30:23,920
Speaker 2: or we don't have many of here, for climate issues,

687
00:30:23,960 --> 00:30:26,880
Speaker 2: et cetera. Nutrition think gets strong. You know, eight grams

688
00:30:26,880 --> 00:30:30,280
Speaker 2: approaching from a breakfast cereal eight grams of dietary fiber.

689
00:30:30,280 --> 00:30:33,400
Speaker 2: The sodium is incredibly low for a cereal. That's fantastic.

690
00:30:33,440 --> 00:30:35,000
Speaker 2: If you look at your sort of standard battles of

691
00:30:35,040 --> 00:30:36,920
Speaker 2: corn flakes and things, they're sort of up around two

692
00:30:37,040 --> 00:30:39,400
Speaker 2: hundred three hundred milligrams per serve, so it's very very

693
00:30:39,440 --> 00:30:41,680
Speaker 2: low in sodium. I think that one of the reasons

694
00:30:41,720 --> 00:30:43,800
Speaker 2: I brought it to Lean was it does have that

695
00:30:43,920 --> 00:30:47,240
Speaker 2: whack of chicory root in it, which is great theoretically

696
00:30:47,320 --> 00:30:50,200
Speaker 2: for gut health to feed the good bacteria in the gut.

697
00:30:50,360 --> 00:30:53,320
Speaker 2: Giving eight grams of dietary fiber per serve, which is enormous.

698
00:30:53,880 --> 00:30:55,960
Speaker 2: But I do have issues with this with my clients.

699
00:30:56,200 --> 00:30:59,320
Speaker 2: I do myself don't react great to really concentrated amounts

700
00:30:59,320 --> 00:31:01,120
Speaker 2: of that, So I think just be mindful if you

701
00:31:01,160 --> 00:31:04,360
Speaker 2: have a sensitive tummy, in particular to some of those

702
00:31:04,400 --> 00:31:08,120
Speaker 2: periodic high fiber foods, this might not be for you.

703
00:31:08,120 --> 00:31:10,280
Speaker 2: You know, the way I use granola's, I tend to

704
00:31:10,360 --> 00:31:12,280
Speaker 2: use them as like a base to like a bircher

705
00:31:12,360 --> 00:31:14,800
Speaker 2: at the end. So if someone's using a Greek yogurt

706
00:31:14,880 --> 00:31:17,200
Speaker 2: or a protein yogurt, I'll sort of put a little

707
00:31:17,200 --> 00:31:19,400
Speaker 2: bit of this in for flavor, but I won't necessarily

708
00:31:19,480 --> 00:31:21,120
Speaker 2: base it on the whole bowl. What is it. It's

709
00:31:21,120 --> 00:31:23,239
Speaker 2: only seventeen grams of carbs per serve. Mind you, it's

710
00:31:23,280 --> 00:31:26,120
Speaker 2: a fifty gram serve which is quite hardy, very load sugar.

711
00:31:26,280 --> 00:31:28,920
Speaker 2: So I think it's a really good choice if you

712
00:31:28,960 --> 00:31:30,880
Speaker 2: can tolerate it on your tummy, And I would be

713
00:31:30,880 --> 00:31:32,800
Speaker 2: happy for my clients to have this as a breakfast

714
00:31:32,800 --> 00:31:36,520
Speaker 2: cereal with a normal mealk or even yogurt if their

715
00:31:36,520 --> 00:31:39,040
Speaker 2: tummy is okay with it. So yeah, I'll be interested

716
00:31:39,080 --> 00:31:41,400
Speaker 2: on who's tried it, because there's about there's about ten

717
00:31:41,440 --> 00:31:44,000
Speaker 2: of them. There's a really wide range. It's an Australian

718
00:31:44,040 --> 00:31:47,080
Speaker 2: company and yeah, they're making their marks with their red

719
00:31:47,120 --> 00:31:50,840
Speaker 2: tractor in the Australian food supply. So yeah, I think

720
00:31:50,840 --> 00:31:53,440
Speaker 2: it's worth a go. But yeah, just be mindful if

721
00:31:53,640 --> 00:31:55,440
Speaker 2: your tummy is a bit sensitive, you might not react

722
00:31:55,480 --> 00:31:55,960
Speaker 2: so well to it.

723
00:31:56,080 --> 00:31:58,480
Speaker 1: Yeah, definitely. And again I haven't tried to see this, Susi,

724
00:31:58,560 --> 00:32:02,000
Speaker 1: but it looks great on paper from an ingredient list perspective,

725
00:32:02,120 --> 00:32:05,000
Speaker 1: but also, as you said, from the nutritional panel as well.

726
00:32:05,120 --> 00:32:07,800
Speaker 1: So one serving size is fifty grams, so eight hundred

727
00:32:07,840 --> 00:32:10,040
Speaker 1: and twenty five Killer Jewels, which is roughly two hundred

728
00:32:10,120 --> 00:32:12,440
Speaker 1: calories per serve, eight grams of protein, eight and a

729
00:32:12,480 --> 00:32:14,760
Speaker 1: half grams of fat, seventeen grams of carbs, which is

730
00:32:14,800 --> 00:32:17,239
Speaker 1: quite low, one point three grams of sugar which is

731
00:32:17,240 --> 00:32:20,800
Speaker 1: incredibly low, the sodium, as you mentioned, three point five milligrams,

732
00:32:20,840 --> 00:32:24,840
Speaker 1: incredibly low, and the dietary fiber per service eight eight

733
00:32:24,840 --> 00:32:27,400
Speaker 1: point four grams. That's incredibly high. So if you have

734
00:32:27,560 --> 00:32:30,000
Speaker 1: IBS or you have a sensitive tummy, you're probably going

735
00:32:30,040 --> 00:32:31,640
Speaker 1: to struggle with this one a little bit. But what

736
00:32:31,680 --> 00:32:33,960
Speaker 1: I would do, Susie, is take something like this and

737
00:32:34,040 --> 00:32:35,400
Speaker 1: use it as a bit of a snack choice. So

738
00:32:35,400 --> 00:32:37,640
Speaker 1: instead of using fifty grams, I might use ten to

739
00:32:37,680 --> 00:32:39,480
Speaker 1: fifteen grams and put that on a bit of high

740
00:32:39,480 --> 00:32:41,400
Speaker 1: protein yogurt as a snack choice or as a sort

741
00:32:41,440 --> 00:32:43,760
Speaker 1: of a pre workout snack. For some of my clients,

742
00:32:43,800 --> 00:32:45,400
Speaker 1: just half a serving of this with a bit of

743
00:32:45,400 --> 00:32:47,600
Speaker 1: milk as a pre workout snack could be a great option.

744
00:32:47,800 --> 00:32:50,000
Speaker 1: And that way we're harving that amount of dietary fiber.

745
00:32:50,000 --> 00:32:52,440
Speaker 1: It's coming down to about four point two grams instead

746
00:32:52,440 --> 00:32:53,920
Speaker 1: of eight point four. So if you do find that

747
00:32:53,960 --> 00:32:56,400
Speaker 1: you struggle with just a bit of bloating and excessive

748
00:32:56,440 --> 00:32:58,680
Speaker 1: gas after something like this, because we are adding in

749
00:32:58,720 --> 00:33:02,040
Speaker 1: a huge load of almost like artificial fiber, Like it's

750
00:33:02,040 --> 00:33:04,440
Speaker 1: not naturally occurring within the food. We are adding additional

751
00:33:04,480 --> 00:33:06,520
Speaker 1: into it. There's nothing wrong with that, but some people

752
00:33:06,560 --> 00:33:09,120
Speaker 1: do struggle from a sensitive gut perspective. So just try

753
00:33:09,160 --> 00:33:11,360
Speaker 1: to harm or quarter the portion of that and see

754
00:33:11,360 --> 00:33:13,560
Speaker 1: how you go. Because it looks like a really good product.

755
00:33:13,560 --> 00:33:16,040
Speaker 1: I don't know, can't comment on the taste wise like you, Susie,

756
00:33:16,040 --> 00:33:18,040
Speaker 1: but it sounds good. And the fact that peanut butters

757
00:33:18,040 --> 00:33:20,120
Speaker 1: a second ingredient. I'm all on board with that, SUSI.

758
00:33:21,000 --> 00:33:22,840
Speaker 2: I'm just thinking now the other thing you could do

759
00:33:22,960 --> 00:33:25,520
Speaker 2: for all my clients who enjoy making protein balls and snacks,

760
00:33:25,520 --> 00:33:27,080
Speaker 2: you could actually use this as a base if you

761
00:33:27,240 --> 00:33:29,719
Speaker 2: get a bit of a binder. Like at Christmas time

762
00:33:29,720 --> 00:33:32,200
Speaker 2: when I make rumballs, I use skim sweet and condensed milk,

763
00:33:32,280 --> 00:33:34,440
Speaker 2: So if you wanted to add, you could roll this

764
00:33:34,560 --> 00:33:36,600
Speaker 2: with some of that. Or what's another sticky thing you

765
00:33:36,640 --> 00:33:38,480
Speaker 2: could do? Maybe you could do peat more peanut butter

766
00:33:38,560 --> 00:33:41,160
Speaker 2: or nutspread and roll it in some coconut. It might

767
00:33:41,200 --> 00:33:43,400
Speaker 2: be quite a tasty kind of energy type ball with

768
00:33:43,440 --> 00:33:45,960
Speaker 2: some extra protein. So that's just another thought.

769
00:33:46,080 --> 00:33:48,640
Speaker 1: At Christmas time, I like you, I like making chocolate bark,

770
00:33:48,760 --> 00:33:50,840
Speaker 1: so I'll melt down some good quality dark chocolate and

771
00:33:50,840 --> 00:33:52,640
Speaker 1: pour it into a tray and then I'll pop all

772
00:33:52,640 --> 00:33:54,440
Speaker 1: my sort of toppings on tops. I popped some some

773
00:33:54,520 --> 00:33:58,120
Speaker 1: floweries with petas coconut cranberries, and I also like to just

774
00:33:58,200 --> 00:33:59,840
Speaker 1: sprinkle a little bit of granola on top of that

775
00:33:59,920 --> 00:34:01,560
Speaker 1: is well, so you could definitely do a little bit

776
00:34:01,560 --> 00:34:03,720
Speaker 1: of you know, healthier type baking with this as well.

777
00:34:03,760 --> 00:34:05,600
Speaker 1: But as you said, I think it's a great breakth

778
00:34:05,680 --> 00:34:07,720
Speaker 1: you know, medium to great breakfast option for a lot

779
00:34:07,760 --> 00:34:09,560
Speaker 1: of people, as long as we're sort of pairing that

780
00:34:09,640 --> 00:34:11,680
Speaker 1: with a sort of a good whack of protein as well,

781
00:34:11,680 --> 00:34:12,960
Speaker 1: and you could easily add a bit of fruit to

782
00:34:13,000 --> 00:34:15,360
Speaker 1: that as well, because seventeen grams of carbs perserve is

783
00:34:15,400 --> 00:34:18,400
Speaker 1: actually very low when we consider that in comparison to

784
00:34:18,440 --> 00:34:20,160
Speaker 1: a lot of out other breakfast type cereals.

785
00:34:20,200 --> 00:34:21,719
Speaker 2: Well, if you have it with a dairy milk or

786
00:34:21,719 --> 00:34:23,319
Speaker 2: a yoga you're going to get close to that sort

787
00:34:23,360 --> 00:34:26,200
Speaker 2: of thirty grands of carbohydrate, twenty grams of protein, and

788
00:34:26,320 --> 00:34:28,919
Speaker 2: about three fifty four hundred calories. So it's a really good,

789
00:34:28,920 --> 00:34:30,960
Speaker 2: well balanced breakfast on it, so own quick and easy

790
00:34:31,040 --> 00:34:33,759
Speaker 2: and great also for teenagers who you're trying to get

791
00:34:33,800 --> 00:34:35,839
Speaker 2: some extra nutrition in and they like us because this

792
00:34:35,880 --> 00:34:38,319
Speaker 2: is a chocolate flavor, so it's going to be much

793
00:34:38,360 --> 00:34:41,759
Speaker 2: better than having cocoa pops. Well, I was going to

794
00:34:41,760 --> 00:34:45,160
Speaker 2: say a chocolate based cereal. But yes, so if your

795
00:34:45,160 --> 00:34:49,720
Speaker 2: teenagers like it, it's a great energy, rich breakfast cereal

796
00:34:49,760 --> 00:34:51,960
Speaker 2: that's full of nutrition, and if they like the taste,

797
00:34:52,000 --> 00:34:53,160
Speaker 2: it's a great option for them.

798
00:34:53,280 --> 00:34:55,080
Speaker 1: But just teenagers are a little bit more sensitive to

799
00:34:55,080 --> 00:34:57,080
Speaker 1: fiveer than what adults are, so just be careful with

800
00:34:57,120 --> 00:35:00,880
Speaker 1: that of your your teenager sensermplaining of excessive amounts of gas.

801
00:35:00,880 --> 00:35:03,000
Speaker 1: It's probably coming from something like this.

802
00:35:03,000 --> 00:35:07,160
Speaker 2: True, true, true. I think the mums of teenage boys

803
00:35:07,200 --> 00:35:10,080
Speaker 2: are all laughing right now. All right, we'll give it

804
00:35:10,120 --> 00:35:11,400
Speaker 2: a go and let us know what you think. But

805
00:35:11,760 --> 00:35:13,959
Speaker 2: moving on, lean to our final segment of the show.

806
00:35:14,040 --> 00:35:16,799
Speaker 2: And this is a personal favorite topic of mine and

807
00:35:16,840 --> 00:35:19,760
Speaker 2: I was glad you put it on our rundown because

808
00:35:19,800 --> 00:35:24,200
Speaker 2: our listener question came through our Instagram DM, so feel

809
00:35:24,200 --> 00:35:25,840
Speaker 2: free to send our questions. We add them all to

810
00:35:25,880 --> 00:35:29,960
Speaker 2: the list. And it was about managing office feeders. So

811
00:35:30,120 --> 00:35:34,319
Speaker 2: office feeders, without describing any one in particular, are those

812
00:35:34,440 --> 00:35:37,719
Speaker 2: kind of people who always have the best of intentions

813
00:35:37,719 --> 00:35:40,400
Speaker 2: and a very well meaning but they always seem to

814
00:35:40,400 --> 00:35:43,240
Speaker 2: bring loads of food to the office and it's generally

815
00:35:43,560 --> 00:35:46,040
Speaker 2: treat stylehole calorie food. So they might be the office

816
00:35:46,080 --> 00:35:48,680
Speaker 2: bakers where they bring extras in, or they might just

817
00:35:48,800 --> 00:35:51,120
Speaker 2: like to bring everyone a treat and the packet of

818
00:35:51,400 --> 00:35:55,440
Speaker 2: Caramela koalas or Fredo frogs in the afternoon, or they

819
00:35:55,480 --> 00:35:57,320
Speaker 2: might go down every so often and bring a cake,

820
00:35:57,440 --> 00:36:00,319
Speaker 2: so they're really focused around the food of the office.

821
00:36:00,760 --> 00:36:03,160
Speaker 2: But the issue with this, of course, is, as we

822
00:36:03,360 --> 00:36:06,239
Speaker 2: have said previously already on this podcast, is that the

823
00:36:06,280 --> 00:36:08,399
Speaker 2: evidence would suggest that if the food is there within

824
00:36:08,480 --> 00:36:11,080
Speaker 2: easy reach, despite the best of intentions, it's going to

825
00:36:11,080 --> 00:36:13,560
Speaker 2: be really difficult to say no when you are offered it.

826
00:36:13,600 --> 00:36:16,680
Speaker 2: So our question was in relation to how do I

827
00:36:16,880 --> 00:36:21,160
Speaker 2: politely decline food from the office feeder? And I have

828
00:36:21,280 --> 00:36:24,680
Speaker 2: some very distinct thoughts on this because I've learned just

829
00:36:24,719 --> 00:36:28,000
Speaker 2: by observing people over a long period of time that

830
00:36:28,040 --> 00:36:31,160
Speaker 2: there's some people who can never say no and eat

831
00:36:31,239 --> 00:36:33,880
Speaker 2: everything and find it hence really difficult to keep on

832
00:36:33,920 --> 00:36:37,000
Speaker 2: top of their weight. And then there's people Yanne who

833
00:36:37,080 --> 00:36:40,000
Speaker 2: never say yes, so they're very very good at either

834
00:36:40,320 --> 00:36:42,840
Speaker 2: accepting the food and having a small taste and putting

835
00:36:42,880 --> 00:36:46,360
Speaker 2: it down, or actually having a very firm no, or

836
00:36:46,360 --> 00:36:48,319
Speaker 2: going around the other way. In the kitchen, so they're

837
00:36:48,320 --> 00:36:50,600
Speaker 2: not lured by the cake or the banana bread when

838
00:36:50,600 --> 00:36:53,880
Speaker 2: it's sitting there, to keep their dietary goals on tracks,

839
00:36:53,880 --> 00:36:56,800
Speaker 2: so they're not constantly lured into the extras that cross

840
00:36:56,880 --> 00:37:00,200
Speaker 2: their path. Now, I'm not saying here that if someone

841
00:37:00,239 --> 00:37:01,960
Speaker 2: has a birthday at work, you shouldn't have the cake.

842
00:37:02,040 --> 00:37:04,239
Speaker 2: What I'm saying is that if you're in an office place,

843
00:37:04,280 --> 00:37:08,000
Speaker 2: and in particular hospitals and notorious for this, schools where

844
00:37:08,040 --> 00:37:11,080
Speaker 2: teachers are notorious for this, and I'm hasting to say

845
00:37:11,080 --> 00:37:13,479
Speaker 2: without causing issues with sex in them, but it's often

846
00:37:13,520 --> 00:37:16,760
Speaker 2: is female based environments where there's a lot of food around,

847
00:37:17,640 --> 00:37:21,719
Speaker 2: and it's about deciding if that is conducive to your

848
00:37:21,760 --> 00:37:24,960
Speaker 2: health goals. Because very few of us lean can consume

849
00:37:25,840 --> 00:37:31,440
Speaker 2: high calorie foods like biscuits, cakes, chocolates, lollies regularly and

850
00:37:31,560 --> 00:37:34,719
Speaker 2: keep our weight under control. And so if these are

851
00:37:34,760 --> 00:37:38,200
Speaker 2: constantly slipping into our day when we're at work, it's

852
00:37:38,280 --> 00:37:40,719
Speaker 2: really really challenging. So I have a blanket rule with

853
00:37:40,760 --> 00:37:44,040
Speaker 2: my clients that I say, work is not a celebration.

854
00:37:44,239 --> 00:37:47,640
Speaker 2: Work is not a party. Enjoy your party, treat food

855
00:37:47,640 --> 00:37:50,120
Speaker 2: when it's a special occasion, and have a blanket rule

856
00:37:50,160 --> 00:37:54,040
Speaker 2: to say no unless there's extenuating circumstances, and if you

857
00:37:54,120 --> 00:37:56,960
Speaker 2: do say yes, get used to tasting, not eating. So

858
00:37:57,160 --> 00:37:59,920
Speaker 2: if someone offers you a piece of cake, ask for

859
00:37:59,920 --> 00:38:02,799
Speaker 2: the smallest of slithers, have a small taste, and then

860
00:38:02,840 --> 00:38:05,520
Speaker 2: have your normal morning or afternoon tea. Because very few

861
00:38:05,560 --> 00:38:07,120
Speaker 2: of us can exist in a life where we eat

862
00:38:07,160 --> 00:38:09,960
Speaker 2: everything that crosses our path without some negative consequences for

863
00:38:09,960 --> 00:38:12,600
Speaker 2: our health and our weight, or become really strong. The

864
00:38:12,640 --> 00:38:14,960
Speaker 2: first time you say no, it'll be hard. The second

865
00:38:15,000 --> 00:38:17,600
Speaker 2: time you do it it'll be a bit easier. But

866
00:38:17,600 --> 00:38:19,840
Speaker 2: by the third time that the feeder who keeps offering

867
00:38:19,840 --> 00:38:21,399
Speaker 2: you food will learn you don't say yes, and they'll

868
00:38:21,400 --> 00:38:23,520
Speaker 2: stop bringing it to you. So if you can keep strong,

869
00:38:23,520 --> 00:38:25,879
Speaker 2: initially you'll get into a habit of saying I don't

870
00:38:25,920 --> 00:38:28,400
Speaker 2: eat extras at work, or I don't eat cake or whatever.

871
00:38:28,400 --> 00:38:31,279
Speaker 2: The excuses be very firm, so you get out of

872
00:38:31,280 --> 00:38:34,040
Speaker 2: that cycle of constantly snacking on whatever's offered or whatever

873
00:38:34,080 --> 00:38:35,520
Speaker 2: the feeder is bringing. To the office.

874
00:38:36,160 --> 00:38:38,239
Speaker 1: And hospitals, as you said at a notorious full that

875
00:38:38,239 --> 00:38:40,120
Speaker 1: I've got a lot of clients that are nurses and doctors,

876
00:38:40,120 --> 00:38:43,160
Speaker 1: and there is constantly food everywhere. If it's not a

877
00:38:43,280 --> 00:38:45,000
Speaker 1: nurse or a doctor that's bringing it in, if it's

878
00:38:45,040 --> 00:38:47,160
Speaker 1: not a celebration, it's a family member who's given you

879
00:38:47,160 --> 00:38:49,040
Speaker 1: a box of chocolates or something to say thank you

880
00:38:49,080 --> 00:38:51,960
Speaker 1: for looking after their loved one. So hospital workers, we

881
00:38:52,080 --> 00:38:54,400
Speaker 1: hear you, we feel you. It's very, very difficult. But

882
00:38:54,440 --> 00:38:55,960
Speaker 1: when I used to work at the hospital, Suzi, I

883
00:38:56,040 --> 00:38:58,240
Speaker 1: used to be involved in some of the hand hygiene audits,

884
00:38:58,400 --> 00:39:00,440
Speaker 1: and that was just the easiest thing for me to

885
00:39:00,440 --> 00:39:02,680
Speaker 1: say no to all of that food because the amount

886
00:39:02,719 --> 00:39:05,520
Speaker 1: of you know, doctor's nurse has allied health service stuff

887
00:39:05,520 --> 00:39:08,200
Speaker 1: that didn't actually wash their hands properly like they should.

888
00:39:08,440 --> 00:39:10,520
Speaker 1: I was like, yeah, no, I'm never eating that food.

889
00:39:10,640 --> 00:39:12,120
Speaker 1: So for me, it was quite easy to say no

890
00:39:12,200 --> 00:39:14,600
Speaker 1: the majority of the type. But I understand that if

891
00:39:14,680 --> 00:39:17,160
Speaker 1: you are in an office place, it's very difficult, particularly

892
00:39:17,239 --> 00:39:19,120
Speaker 1: the food is placed right in front of you, particularly

893
00:39:19,120 --> 00:39:21,080
Speaker 1: if you're in one of those offices with the communal

894
00:39:21,200 --> 00:39:24,320
Speaker 1: sort of shared desk spaces, and there's I can picture

895
00:39:24,320 --> 00:39:26,080
Speaker 1: it in my mind. It's half me to describe Susie,

896
00:39:26,120 --> 00:39:28,160
Speaker 1: but there's multiple desks or offices in the one sort

897
00:39:28,160 --> 00:39:30,120
Speaker 1: of room. And people come along and I'll put the

898
00:39:30,160 --> 00:39:31,960
Speaker 1: bag of chocolates right in front of you. The cake

899
00:39:32,040 --> 00:39:34,120
Speaker 1: goes right in front of you. So my top tip

900
00:39:34,160 --> 00:39:36,240
Speaker 1: for my clients has always been just move that food.

901
00:39:36,400 --> 00:39:38,080
Speaker 1: If you've literally if you're sitting at your desk and

902
00:39:38,120 --> 00:39:40,120
Speaker 1: someone comes and dumps the big thing of favorites in

903
00:39:40,120 --> 00:39:42,200
Speaker 1: front of your desk, and if you don't want an

904
00:39:42,239 --> 00:39:44,319
Speaker 1: if you do, take one and then go and move

905
00:39:44,360 --> 00:39:45,960
Speaker 1: it and put it in front of somebody else's desk.

906
00:39:46,000 --> 00:39:48,200
Speaker 1: Don't leave it in front of you because that temptation

907
00:39:48,760 --> 00:39:51,080
Speaker 1: will just wear you down eventually. And I've had clients

908
00:39:51,120 --> 00:39:53,120
Speaker 1: who go, oh my goodness, I feel so bad. I

909
00:39:53,160 --> 00:39:56,360
Speaker 1: just ate six of those mini favorites and it's like, okay,

910
00:39:56,360 --> 00:39:58,440
Speaker 1: do we need six or was one enough? So if

911
00:39:58,440 --> 00:40:00,759
Speaker 1: something's gonna stay in front of you, you're just going

912
00:40:00,760 --> 00:40:03,799
Speaker 1: to keep mindleusly snacking or grazing on it. So have

913
00:40:03,880 --> 00:40:05,840
Speaker 1: one and enjoy it if you want to. If you

914
00:40:05,840 --> 00:40:07,839
Speaker 1: don't like it, or it's not something that you actually love,

915
00:40:08,160 --> 00:40:09,640
Speaker 1: just move it away from you, go put it in

916
00:40:09,640 --> 00:40:11,759
Speaker 1: front of somebody else. And I've had this discussion so

917
00:40:11,800 --> 00:40:14,319
Speaker 1: many times with clients before Susie, where they go. You know,

918
00:40:14,400 --> 00:40:15,759
Speaker 1: I did that, and I went and put it in

919
00:40:15,760 --> 00:40:18,640
Speaker 1: front of whatever name's computer or office space, and they

920
00:40:18,719 --> 00:40:20,319
Speaker 1: were like, oh no, no, don't put that in front

921
00:40:20,320 --> 00:40:21,600
Speaker 1: of me. And then I tried to move it in

922
00:40:21,640 --> 00:40:22,960
Speaker 1: front of someone else and they were like, oh no,

923
00:40:23,040 --> 00:40:24,960
Speaker 1: don't put that in front of me. So it's funny

924
00:40:25,000 --> 00:40:26,839
Speaker 1: that the majority of the people in the office don't

925
00:40:26,840 --> 00:40:28,960
Speaker 1: actually want that food or don't want that in front

926
00:40:29,000 --> 00:40:30,799
Speaker 1: of them. And if that's the case, if you turn

927
00:40:30,840 --> 00:40:32,920
Speaker 1: around and say, does anybody want any more of this

928
00:40:33,239 --> 00:40:35,479
Speaker 1: and nobody does, feel free to bid it, or feel

929
00:40:35,480 --> 00:40:37,160
Speaker 1: free to give it to somebody to take home for

930
00:40:37,200 --> 00:40:39,000
Speaker 1: their kids, or feel free to put it back into

931
00:40:39,040 --> 00:40:41,080
Speaker 1: the fridge or just out of sight. If we just

932
00:40:41,160 --> 00:40:43,400
Speaker 1: keep moving it around, but nobody actually wants it and

933
00:40:43,440 --> 00:40:45,440
Speaker 1: it's in the office place, it's funny the amount of

934
00:40:45,480 --> 00:40:47,400
Speaker 1: people who say that they don't want it, yet people

935
00:40:47,440 --> 00:40:49,719
Speaker 1: keep going back for more and more and more. So

936
00:40:49,800 --> 00:40:51,840
Speaker 1: do yourself and everybody else a favor in the office.

937
00:40:51,880 --> 00:40:54,200
Speaker 1: If nobody actually wants it or wants any more of it,

938
00:40:54,360 --> 00:40:56,000
Speaker 1: get rid of it, get it out of sight, because

939
00:40:56,000 --> 00:40:59,160
Speaker 1: so longer that cake or box of chocolates or plate

940
00:40:59,200 --> 00:41:01,400
Speaker 1: of cookie sits in the office, the more people are

941
00:41:01,480 --> 00:41:04,359
Speaker 1: just going to keep mindlessly snacking and grazing on it

942
00:41:04,400 --> 00:41:06,160
Speaker 1: and actually not feeling great for that at the end

943
00:41:06,160 --> 00:41:08,360
Speaker 1: of the day. So my top tip in that situation

944
00:41:08,480 --> 00:41:10,360
Speaker 1: is always just to move it so it's not directly

945
00:41:10,360 --> 00:41:12,800
Speaker 1: in front of you, or just let everyone pass it around.

946
00:41:12,840 --> 00:41:15,240
Speaker 1: Everybody takes one, and then put it into the kitchen

947
00:41:15,280 --> 00:41:16,920
Speaker 1: somewhere out of sight, or put it back into a

948
00:41:16,960 --> 00:41:19,120
Speaker 1: box or something, or box it back up and put

949
00:41:19,160 --> 00:41:20,840
Speaker 1: it into the fridge so it's not sitting there and

950
00:41:20,880 --> 00:41:22,920
Speaker 1: tempting you all afternoon and the next day and the

951
00:41:22,920 --> 00:41:23,399
Speaker 1: next day.

952
00:41:23,600 --> 00:41:26,480
Speaker 2: And some of the best office scenarios I've seen is

953
00:41:26,520 --> 00:41:29,000
Speaker 2: where rather than have sort of treats and cakes regularly

954
00:41:29,000 --> 00:41:31,560
Speaker 2: for someone's birthday, they have a dedicated day once a month.

955
00:41:32,080 --> 00:41:33,719
Speaker 2: So once a month on the Friday morning, they have

956
00:41:33,719 --> 00:41:35,520
Speaker 2: a set morning tea and that's where they indulge and

957
00:41:35,520 --> 00:41:37,600
Speaker 2: they may have a little bit of cake, but they

958
00:41:37,719 --> 00:41:40,239
Speaker 2: really discourage from being there all the time. And what

959
00:41:40,280 --> 00:41:41,719
Speaker 2: we know is if it's out of side, it's out

960
00:41:41,760 --> 00:41:44,400
Speaker 2: of mind. So there's some great studies on mindless munching

961
00:41:44,440 --> 00:41:46,920
Speaker 2: to show that in an office environment land if you

962
00:41:47,000 --> 00:41:48,960
Speaker 2: have a jar of M and ms and they're in

963
00:41:49,000 --> 00:41:52,600
Speaker 2: a glass container versus a ceramic container. People eat double

964
00:41:52,640 --> 00:41:54,759
Speaker 2: when they can see them, so you're absolutely right, it's

965
00:41:54,760 --> 00:41:56,279
Speaker 2: out of sight, out of mine. Move it away. But

966
00:41:56,560 --> 00:41:58,919
Speaker 2: practice saying no as well. As I said, people who

967
00:41:59,239 --> 00:42:01,480
Speaker 2: are the feeder, they don't tend to eat because they

968
00:42:01,480 --> 00:42:03,239
Speaker 2: have that rule. I'm not eating it. So if that

969
00:42:03,360 --> 00:42:05,120
Speaker 2: is the right rule for you, get really good at

970
00:42:05,120 --> 00:42:06,879
Speaker 2: saying no to people. It's a bit like juggling our

971
00:42:06,880 --> 00:42:09,600
Speaker 2: social diary and not getting lurid into things we don't

972
00:42:09,600 --> 00:42:12,200
Speaker 2: want to do. It's okay to say no because it's

973
00:42:12,200 --> 00:42:14,040
Speaker 2: not a celebration. Most of the time we're at work.

974
00:42:14,120 --> 00:42:16,000
Speaker 2: Remember you're going to have your meals when you're indulging

975
00:42:16,040 --> 00:42:18,480
Speaker 2: at a restaurant or with the family. Work is work.

976
00:42:18,520 --> 00:42:21,320
Speaker 2: It doesn't have to be constantly rewarded with treats too often.

977
00:42:21,719 --> 00:42:23,879
Speaker 2: So don't feel the feeder. That's my other trick.

978
00:42:24,040 --> 00:42:25,799
Speaker 1: And don't feel like you're going to offend anyone either.

979
00:42:25,880 --> 00:42:27,600
Speaker 1: I think a lot of people sort of go, oh, well,

980
00:42:27,640 --> 00:42:29,719
Speaker 1: I have this because somebody made it. And I've had

981
00:42:29,760 --> 00:42:32,040
Speaker 1: a lot of clients Susie who have Celiac disease and

982
00:42:32,080 --> 00:42:33,759
Speaker 1: you know they'll say to me, I felt really bad

983
00:42:33,800 --> 00:42:36,879
Speaker 1: because you know, Jane made a cake for someone Zo's

984
00:42:36,920 --> 00:42:39,319
Speaker 1: birthday and she made it specifically gluten free for me.

985
00:42:39,480 --> 00:42:41,759
Speaker 1: So again, I think it's just important to have these

986
00:42:41,800 --> 00:42:44,320
Speaker 1: real conversations with people and say, you know, I appreciate

987
00:42:44,360 --> 00:42:46,520
Speaker 1: you so much making that gluten free for me, like

988
00:42:46,600 --> 00:42:49,279
Speaker 1: it's so lovely for you to do. But honestly, next time,

989
00:42:49,600 --> 00:42:51,760
Speaker 1: you know, you don't need to because cake's not actually

990
00:42:51,800 --> 00:42:53,560
Speaker 1: something that I love. You know, I love you know,

991
00:42:53,680 --> 00:42:55,160
Speaker 1: my treat is to go home and have a glass

992
00:42:55,160 --> 00:42:57,200
Speaker 1: of wine after work. So it's really trying to figure

993
00:42:57,200 --> 00:42:59,040
Speaker 1: out what is your treat. But if the gluten free

994
00:42:59,080 --> 00:43:01,719
Speaker 1: slice of cake is something that you absolutely love, by

995
00:43:01,760 --> 00:43:03,560
Speaker 1: all means, go ahead and indulge in, you know, have

996
00:43:03,600 --> 00:43:05,840
Speaker 1: a small piece of that. And as Zusie said, perhaps

997
00:43:05,840 --> 00:43:08,240
Speaker 1: if the goal is weight loss, taste it don't Actually

998
00:43:08,280 --> 00:43:10,680
Speaker 1: you don't necessarily have to eat the entire thing. You

999
00:43:10,680 --> 00:43:13,600
Speaker 1: can have a couple of mouthfuls, taste it, be fully satisfied,

1000
00:43:13,640 --> 00:43:15,799
Speaker 1: and move on from there, then have your normal afternoon teas.

1001
00:43:15,840 --> 00:43:17,920
Speaker 1: You've got a few strategies at your sleeve. But I

1002
00:43:17,960 --> 00:43:20,760
Speaker 1: do find that having those open and honest conversations, particularly

1003
00:43:20,840 --> 00:43:23,480
Speaker 1: if you're somebody with an allergy or an intolerance, where

1004
00:43:23,480 --> 00:43:25,239
Speaker 1: people kind of go out of their way to cater

1005
00:43:25,400 --> 00:43:27,520
Speaker 1: for you, it is really important to have those honest

1006
00:43:27,560 --> 00:43:30,359
Speaker 1: conversations with them and say, look, I really do appreciate that,

1007
00:43:30,560 --> 00:43:33,399
Speaker 1: but honestly, I'm not somebody who really is a cake

1008
00:43:33,480 --> 00:43:35,800
Speaker 1: carter person, so please next time, I don't want you

1009
00:43:35,880 --> 00:43:37,360
Speaker 1: to go out of your way and do that for me.

1010
00:43:37,960 --> 00:43:40,440
Speaker 1: I'm more than happy just to have my standard morning tea,

1011
00:43:40,600 --> 00:43:42,319
Speaker 1: you know. And if I do feel like something, I'll

1012
00:43:42,320 --> 00:43:44,239
Speaker 1: bring that in myself, because there is a lot of

1013
00:43:44,239 --> 00:43:46,160
Speaker 1: sort of guilty around that, and people do feel that

1014
00:43:46,200 --> 00:43:50,200
Speaker 1: additional pressure if somebody has specifically made something to cater

1015
00:43:50,320 --> 00:43:52,879
Speaker 1: to them dietary wise. So I think that those open

1016
00:43:52,960 --> 00:43:55,640
Speaker 1: and honest conversations, although they're difficult, you just need to

1017
00:43:55,640 --> 00:43:57,320
Speaker 1: have them once or twice and it's really going to

1018
00:43:57,560 --> 00:43:59,320
Speaker 1: serve you well into the future. So I'm always a

1019
00:43:59,360 --> 00:44:02,200
Speaker 1: big fan of having the difficult conversation, Susie in order

1020
00:44:02,239 --> 00:44:04,720
Speaker 1: to make things easy for ourselves long term. A great,

1021
00:44:04,920 --> 00:44:07,360
Speaker 1: wonderful well. That brings us to the end of another

1022
00:44:07,400 --> 00:44:10,200
Speaker 1: episode of The Nutrition Couch for another week Susie. So

1023
00:44:10,360 --> 00:44:12,200
Speaker 1: if you guys haven't done so already, don't forget to

1024
00:44:12,239 --> 00:44:14,680
Speaker 1: subscribe to the podcast, and you can subscribe from anywhere

1025
00:44:14,680 --> 00:44:16,680
Speaker 1: around the world. We've got to DM this week Susie

1026
00:44:16,680 --> 00:44:19,680
Speaker 1: from somebody in somewhere in a European country who said,

1027
00:44:19,760 --> 00:44:21,920
Speaker 1: I really love your podcast, but I can't subscribe. But

1028
00:44:21,960 --> 00:44:24,000
Speaker 1: you guys can subscribe from anywhere in the country on

1029
00:44:24,080 --> 00:44:27,839
Speaker 1: any number of podcasting platforms. So we've also got our

1030
00:44:27,880 --> 00:44:30,600
Speaker 1: Instagram and our Facebook social sites running. We're at the

1031
00:44:30,760 --> 00:44:34,120
Speaker 1: Nutrition Couch podcast on Instagram on Facebook, so give us

1032
00:44:34,120 --> 00:44:36,759
Speaker 1: a follow, send us some love on socials, and leave

1033
00:44:36,800 --> 00:44:38,520
Speaker 1: us some positive reviews, and let us know if you've

1034
00:44:38,560 --> 00:44:41,319
Speaker 1: got any questions, feedbacks or topics that you'd like us

1035
00:44:41,320 --> 00:44:43,719
Speaker 1: to run through in the future. And we will see

1036
00:44:43,719 --> 00:44:46,440
Speaker 1: you guys, same time, same place, next Sunday.

1037
00:44:46,480 --> 00:44:47,040
Speaker 2: See you later.