1 00:00:00,800 --> 00:00:04,120 Speaker 1: Would you eat a serve of green vegetables every single day? 2 00:00:04,800 --> 00:00:07,080 Speaker 1: What about a food that was especially high in omega 3 00:00:07,120 --> 00:00:10,000 Speaker 1: three fats? Do you think or know that you get 4 00:00:10,080 --> 00:00:13,360 Speaker 1: enough dietary fiber or maybe you know that some days 5 00:00:13,400 --> 00:00:16,800 Speaker 1: your nutrition is perfect and then on others you barely 6 00:00:16,840 --> 00:00:19,759 Speaker 1: have time to eat a vegetable. On today's episode of 7 00:00:19,760 --> 00:00:22,440 Speaker 1: The Nutrition Couch, Leanna and I share the foods that 8 00:00:22,560 --> 00:00:25,079 Speaker 1: we know you need to eat a whole lot more 9 00:00:25,120 --> 00:00:27,160 Speaker 1: of and the easy way is you can fit them 10 00:00:27,160 --> 00:00:27,800 Speaker 1: into your diet. 11 00:00:28,320 --> 00:00:30,680 Speaker 2: Hi, I'm Susie Burrow and I'm Leanne Maud. 12 00:00:30,640 --> 00:00:32,880 Speaker 1: And together we bring you The Nutrition Couch, the weekly 13 00:00:32,960 --> 00:00:34,839 Speaker 1: podcast that hits you up to date and everything you 14 00:00:34,880 --> 00:00:37,279 Speaker 1: need to know in the world of nutrition, as well 15 00:00:37,280 --> 00:00:39,519 Speaker 1: as the superfoods you need to eat more of. We 16 00:00:39,720 --> 00:00:42,199 Speaker 1: are going to share the science and the science that 17 00:00:42,280 --> 00:00:45,479 Speaker 1: you may need a complete break from your diet. We 18 00:00:45,600 --> 00:00:48,640 Speaker 1: found a really convenient new breakfast option that we're keen 19 00:00:48,720 --> 00:00:51,199 Speaker 1: to share with you. And our listener question is for 20 00:00:51,280 --> 00:00:53,680 Speaker 1: all the toast lovers out there, and what do you 21 00:00:53,800 --> 00:00:57,200 Speaker 1: do if you really struggle with knowing what to spread 22 00:00:57,400 --> 00:01:01,960 Speaker 1: on your hot toast each day? So Leanne I think 23 00:01:02,280 --> 00:01:04,440 Speaker 1: when i'm talking to my clients. One of the things 24 00:01:04,440 --> 00:01:07,600 Speaker 1: that I notice is that there's days that their nutrition 25 00:01:08,000 --> 00:01:11,760 Speaker 1: is amazing, and then there's days or weekends or holiday 26 00:01:11,840 --> 00:01:16,440 Speaker 1: periods in which there's a number of key foods that 27 00:01:16,480 --> 00:01:19,120 Speaker 1: they just simply don't get on a day to day basis. 28 00:01:19,160 --> 00:01:22,360 Speaker 1: And the one that springs to mind most readily is 29 00:01:22,400 --> 00:01:25,440 Speaker 1: green vegetables. There and because I think as dieticians, there 30 00:01:25,440 --> 00:01:28,000 Speaker 1: would be a day, not many days, where I wouldn't 31 00:01:28,000 --> 00:01:30,080 Speaker 1: have at least a couple of serve of leafy greens, 32 00:01:30,160 --> 00:01:32,520 Speaker 1: because I'm in my mid forties and I'm very aware 33 00:01:33,200 --> 00:01:36,479 Speaker 1: of the importance of having much higher intake of those 34 00:01:36,560 --> 00:01:40,839 Speaker 1: green vegetables each day. And we know from a number 35 00:01:40,840 --> 00:01:43,320 Speaker 1: of research studies that it's the leafy greens, things like 36 00:01:43,440 --> 00:01:46,880 Speaker 1: the rocket and the broccoli and spinach that are really 37 00:01:46,920 --> 00:01:50,160 Speaker 1: really important when it comes to cancer prevention and cell health. 38 00:01:50,440 --> 00:01:52,360 Speaker 1: But I would have clients certainly who barely have a 39 00:01:52,360 --> 00:01:54,400 Speaker 1: green vegetable, you know, they might on their plate at 40 00:01:54,480 --> 00:01:57,080 Speaker 1: night have salad and it's kind of iceberg, lettuce and 41 00:01:57,120 --> 00:01:59,760 Speaker 1: a few tomatoes, or out of clients before who sort 42 00:01:59,800 --> 00:02:02,360 Speaker 1: of had had some mushrooms and quite a good serve 43 00:02:02,440 --> 00:02:04,640 Speaker 1: but certainly there were no greens on the plate, so 44 00:02:04,680 --> 00:02:06,600 Speaker 1: I thought we hadn't done this before. I thought it 45 00:02:06,680 --> 00:02:09,880 Speaker 1: might be a nice sort of chat for anyone listening 46 00:02:09,880 --> 00:02:12,959 Speaker 1: who's looking to improve their general nutrition, because of course 47 00:02:12,960 --> 00:02:14,880 Speaker 1: we do talk a lot about weight control, given a 48 00:02:14,919 --> 00:02:17,080 Speaker 1: lot of our listeners are interested in that. But I 49 00:02:17,080 --> 00:02:18,760 Speaker 1: thought it was a really nice chance to talk about 50 00:02:18,760 --> 00:02:21,200 Speaker 1: some of those superfoods that we probably as dieticians take 51 00:02:21,280 --> 00:02:24,160 Speaker 1: for granted that we routinely slip into our diet. So 52 00:02:24,680 --> 00:02:26,880 Speaker 1: for me, the first one is leafy greens. We know 53 00:02:26,960 --> 00:02:29,680 Speaker 1: from the research that particularly for women in their forties, 54 00:02:29,720 --> 00:02:33,400 Speaker 1: for anyone who has inflammatory conditions, whether it's high cholesterol, 55 00:02:33,440 --> 00:02:37,160 Speaker 1: blood pressure, arthritis, chronic pain, that you should be having 56 00:02:37,200 --> 00:02:40,200 Speaker 1: at least two serves of leafy greens every single day. 57 00:02:40,560 --> 00:02:42,679 Speaker 1: Now that sounds a lot, but it's simply having say 58 00:02:42,680 --> 00:02:45,200 Speaker 1: a rocket or spinach salad at lunch, and then making 59 00:02:45,200 --> 00:02:47,200 Speaker 1: sure that there's some broccolini or broccoli on the plate 60 00:02:47,200 --> 00:02:49,600 Speaker 1: at night. Whenever there's a vegetable mix, there's a green one. 61 00:02:50,000 --> 00:02:52,080 Speaker 1: But the other one that really springs to mind, Lynn 62 00:02:52,760 --> 00:02:55,360 Speaker 1: is that if I am ever reaching for nuts, I 63 00:02:55,440 --> 00:02:59,160 Speaker 1: will always make a concerted effort to grab walnuts or 64 00:02:59,320 --> 00:03:03,280 Speaker 1: like pepeda, it's pumpkin seeds, because I know even subconsciously 65 00:03:03,320 --> 00:03:05,519 Speaker 1: now that they are the ones that have got the 66 00:03:05,639 --> 00:03:09,560 Speaker 1: highest proportion of plant based a Mega three fat. So 67 00:03:09,760 --> 00:03:11,360 Speaker 1: I have a lot of clients who love their nuts, 68 00:03:11,360 --> 00:03:14,040 Speaker 1: and they'll perhaps have nuts spread on their toast or 69 00:03:14,080 --> 00:03:17,040 Speaker 1: on crackers, or they might grab almonds thinking they're really 70 00:03:17,080 --> 00:03:19,680 Speaker 1: high protein. But nutritionally, if I had to choose certain 71 00:03:19,720 --> 00:03:22,520 Speaker 1: nuts and seeds, I will always err towards pumpkin seeds, 72 00:03:22,520 --> 00:03:24,160 Speaker 1: which is why we love the munch snacks that are 73 00:03:24,200 --> 00:03:27,400 Speaker 1: pumpkin seed based or a few walnuts, because if I'm 74 00:03:27,400 --> 00:03:29,120 Speaker 1: going to candy some nuts, this is actually a great 75 00:03:29,160 --> 00:03:30,400 Speaker 1: trip for salads. 76 00:03:30,240 --> 00:03:31,760 Speaker 3: If you put any nuts that you enjoy. 77 00:03:31,840 --> 00:03:34,280 Speaker 1: Pecans are another good one, quite high in a Mega three, 78 00:03:34,480 --> 00:03:36,160 Speaker 1: but walnuts, if you just get a little bit of 79 00:03:36,200 --> 00:03:38,200 Speaker 1: honey and drizzle it like I'm talking less than it, 80 00:03:38,280 --> 00:03:40,880 Speaker 1: like a very small amount, put it on baking paper 81 00:03:40,880 --> 00:03:42,760 Speaker 1: in the oven and bake it, and then take the 82 00:03:42,840 --> 00:03:44,320 Speaker 1: nuts out and put them in the fridge. They're so 83 00:03:44,360 --> 00:03:47,640 Speaker 1: beautiful and crunchy, and they're a great addition to a salad, 84 00:03:47,640 --> 00:03:49,600 Speaker 1: and that's a great way to get that daily intake. 85 00:03:50,040 --> 00:03:51,760 Speaker 3: And of course the other one is oily fish. 86 00:03:51,920 --> 00:03:54,400 Speaker 4: Now a lot of listeners will reach for tuna, and 87 00:03:54,480 --> 00:03:56,800 Speaker 4: certainly at the moment we were just talking about budgets before, 88 00:03:56,840 --> 00:03:59,640 Speaker 4: it's a very cost effective option to have tuna in 89 00:03:59,640 --> 00:04:02,720 Speaker 4: a salad on crackers, smakes tuna, mornay tuna patties for 90 00:04:02,760 --> 00:04:03,240 Speaker 4: the family. 91 00:04:03,680 --> 00:04:05,720 Speaker 1: But the truth is there a mega threes are nowhere 92 00:04:05,720 --> 00:04:08,320 Speaker 1: near as high as they are in tin salmon. And 93 00:04:08,360 --> 00:04:11,360 Speaker 1: there's other options that of course sudines. There's things like 94 00:04:11,480 --> 00:04:14,920 Speaker 1: smoked muscles, smoked oysters. These are really nutrient rich proteins 95 00:04:15,240 --> 00:04:17,720 Speaker 1: that offer that zinc but also a Mega three fat. 96 00:04:17,839 --> 00:04:21,040 Speaker 1: And you know, definitely for anyone who's in their perimenopausal 97 00:04:21,120 --> 00:04:24,000 Speaker 1: menopausal years in which the body is in a naturally 98 00:04:24,000 --> 00:04:27,600 Speaker 1: inflamed state, or if you have inflammatory conditions, blood gluepose 99 00:04:27,680 --> 00:04:31,000 Speaker 1: regulation issues, you should be including an Amiga three rich 100 00:04:31,080 --> 00:04:34,760 Speaker 1: fish most days, I would say to reap the potential 101 00:04:34,760 --> 00:04:36,320 Speaker 1: health benefits of doing so. 102 00:04:36,320 --> 00:04:37,919 Speaker 3: So just off the top of my head, they're my 103 00:04:38,000 --> 00:04:38,800 Speaker 3: first three. 104 00:04:38,640 --> 00:04:40,520 Speaker 1: That I would say I'd love to see my clients 105 00:04:40,520 --> 00:04:43,440 Speaker 1: eat a lot more of for the huge health benefits. 106 00:04:43,480 --> 00:04:44,919 Speaker 3: What are the ones that spring to mind for you. 107 00:04:45,800 --> 00:04:47,520 Speaker 2: I'm still working with a lot of my clients and 108 00:04:47,560 --> 00:04:49,840 Speaker 2: getting about of calcium that they need in each dart. 109 00:04:49,880 --> 00:04:51,520 Speaker 2: And I will say that most of my ladies who 110 00:04:51,560 --> 00:04:54,520 Speaker 2: are menopausal beyond will be on at least a half 111 00:04:54,600 --> 00:04:56,479 Speaker 2: dose of a calcium supp monel that we take it 112 00:04:56,560 --> 00:04:59,360 Speaker 2: kind of every second day because the requirements are something 113 00:04:59,400 --> 00:05:01,479 Speaker 2: like thirteen hundre milligrams a day, like it's a lot, 114 00:05:01,520 --> 00:05:03,200 Speaker 2: Like it's three to four serves of dairy. And if 115 00:05:03,200 --> 00:05:05,320 Speaker 2: you're not someone that loves dairy or has a lot 116 00:05:05,320 --> 00:05:07,359 Speaker 2: of dairy, it's a hard slog to actually get a 117 00:05:07,360 --> 00:05:09,840 Speaker 2: lot in through diets. So I've been using a lot 118 00:05:09,920 --> 00:05:13,640 Speaker 2: of figs, calciums at tofu white beans, even soy milk, 119 00:05:13,680 --> 00:05:16,599 Speaker 2: like if my clients don't like regular dairy milk. I'm 120 00:05:16,600 --> 00:05:18,599 Speaker 2: not a huge fan of using things like the almond 121 00:05:18,600 --> 00:05:21,640 Speaker 2: milks or the plant milks unless they are really fortified. 122 00:05:21,680 --> 00:05:23,760 Speaker 2: There are some brands that fortify, but you know, some 123 00:05:23,800 --> 00:05:25,680 Speaker 2: of them are fifty milligrams or one hundred, like if 124 00:05:25,680 --> 00:05:27,719 Speaker 2: I'm looking at a plant based milk, and we absolutely 125 00:05:27,760 --> 00:05:30,000 Speaker 2: cover this on the podcast before, I want upwards of 126 00:05:30,040 --> 00:05:32,880 Speaker 2: two fifty to three hundred milligrams per cup in that milk, 127 00:05:33,000 --> 00:05:35,040 Speaker 2: particularly if they're having, you know, a milky coffee each 128 00:05:35,080 --> 00:05:37,160 Speaker 2: day it's on plant based milk. I want a good 129 00:05:37,240 --> 00:05:39,560 Speaker 2: serve of calcium in each day. And the other one 130 00:05:39,560 --> 00:05:42,040 Speaker 2: for females, like we've always talked about, is iron. Particularly 131 00:05:42,080 --> 00:05:44,520 Speaker 2: if you have heavy periods. You really need to make 132 00:05:44,520 --> 00:05:46,599 Speaker 2: sure you're having red meat a couple of times a week. 133 00:05:46,640 --> 00:05:49,080 Speaker 2: And if you're not someone that likes little chooses not eat, 134 00:05:49,240 --> 00:05:52,760 Speaker 2: no problem. But your vegetarian based meals cannot just be 135 00:05:52,880 --> 00:05:55,359 Speaker 2: veggies and carbs on the plate. They absolutely have to 136 00:05:55,400 --> 00:05:59,200 Speaker 2: include beans, legumes and tofu. A big one for me 137 00:05:59,240 --> 00:06:00,920 Speaker 2: that I use with a lot of my ladies Susie 138 00:06:01,040 --> 00:06:03,960 Speaker 2: to get the iron in is dried apricots and roasted chickpeas. 139 00:06:03,960 --> 00:06:06,559 Speaker 2: That's a really awesome combo which is good in plant 140 00:06:06,560 --> 00:06:08,479 Speaker 2: based iron. And we always want to try to include 141 00:06:08,480 --> 00:06:11,160 Speaker 2: a vitamin sea sauce to help the absorption as well, 142 00:06:11,279 --> 00:06:13,560 Speaker 2: So using a bit of capsicum or tomatoes and meal, 143 00:06:13,640 --> 00:06:15,560 Speaker 2: or squeezing a little bit of lemon or orange uice 144 00:06:15,600 --> 00:06:17,440 Speaker 2: on top of a salad to help absorb that plant 145 00:06:17,480 --> 00:06:19,920 Speaker 2: based iron is another good little trick. And then fiber 146 00:06:20,080 --> 00:06:24,000 Speaker 2: fiber is the in my books, the supernutrients. It's really 147 00:06:24,040 --> 00:06:26,240 Speaker 2: something that the majority of us rains lack, and it's 148 00:06:26,279 --> 00:06:28,880 Speaker 2: not just because of the salas and veggies. A lot 149 00:06:28,920 --> 00:06:30,800 Speaker 2: of us are fear in calves. We're not eating enough 150 00:06:30,839 --> 00:06:33,720 Speaker 2: whole grams. We're fearing fats because they're too high calorie. 151 00:06:33,760 --> 00:06:35,360 Speaker 2: As you said, we're not getting the server and nuts 152 00:06:35,360 --> 00:06:37,919 Speaker 2: in each day. We're not getting anywhere near enough seeds either, 153 00:06:38,200 --> 00:06:41,200 Speaker 2: things like cheer seeds, flax seeds, LSA mix, even our 154 00:06:41,279 --> 00:06:43,760 Speaker 2: nut butters. You know, we're also fearful of calories because 155 00:06:43,760 --> 00:06:45,960 Speaker 2: we're all trying to drop body fat. And that's fine. 156 00:06:46,000 --> 00:06:49,400 Speaker 2: I appreciate that it's an intricate balance between not consuming 157 00:06:49,440 --> 00:06:51,560 Speaker 2: too many calories, but also you go too low on 158 00:06:51,600 --> 00:06:53,520 Speaker 2: your deficit and guess what, you're cutting out all of 159 00:06:53,560 --> 00:06:56,880 Speaker 2: these really important nutrients. So if you're not feeling like yourself, 160 00:06:56,920 --> 00:06:59,640 Speaker 2: if your energy is down, if your your mood's down, 161 00:06:59,680 --> 00:07:02,279 Speaker 2: if you're having troubles you know, sleeping, if super stress 162 00:07:02,360 --> 00:07:04,359 Speaker 2: and anxious, and you've been in a deficit for a while, 163 00:07:04,520 --> 00:07:06,440 Speaker 2: perhaps it's time to come out of that deficit, which 164 00:07:06,520 --> 00:07:08,760 Speaker 2: leads us really nicely into our next segment. Susie, which 165 00:07:08,760 --> 00:07:11,400 Speaker 2: we're about to do just to get in some more nutrients, 166 00:07:11,440 --> 00:07:13,480 Speaker 2: particularly this time of year. A lot of my clients, 167 00:07:13,480 --> 00:07:15,960 Speaker 2: myself included, it's only April, you know, we're not even 168 00:07:16,000 --> 00:07:17,760 Speaker 2: halfway through the year yet, a lot of us are 169 00:07:17,760 --> 00:07:20,880 Speaker 2: feeling very fatigued and burnt out already, so we kind 170 00:07:20,920 --> 00:07:22,560 Speaker 2: of need to make sure that we're focusing on a 171 00:07:22,600 --> 00:07:25,080 Speaker 2: really good quality diet now. We're not going to make 172 00:07:25,080 --> 00:07:27,360 Speaker 2: it really through the assemble without you know, hitting and 173 00:07:27,400 --> 00:07:29,200 Speaker 2: crushing a wall or getting sick. You know, we're coming 174 00:07:29,200 --> 00:07:31,600 Speaker 2: into those winter months very soon, as we really want 175 00:07:31,600 --> 00:07:34,840 Speaker 2: to make sure we're prioritizing those nutrients in now to help, 176 00:07:34,920 --> 00:07:37,360 Speaker 2: you know, boost our munity in our gut heals for 177 00:07:37,440 --> 00:07:37,880 Speaker 2: later on. 178 00:07:38,480 --> 00:07:40,320 Speaker 1: There's a couple more that's bring to mind that I 179 00:07:40,360 --> 00:07:44,280 Speaker 1: am frequently mentioning to clients. I am a massive fan 180 00:07:44,320 --> 00:07:47,280 Speaker 1: of beech root juice because it's actually one of the 181 00:07:47,360 --> 00:07:51,080 Speaker 1: few specific foods shown to have a natural anti inflammatory 182 00:07:51,120 --> 00:07:55,240 Speaker 1: effect and shown to relieve some symptoms of some types 183 00:07:55,280 --> 00:07:58,440 Speaker 1: of arthritis and inflammatory conditions. We also know that it 184 00:07:58,480 --> 00:08:00,840 Speaker 1: improves blood flow and can help reach is blood pressure. 185 00:08:01,160 --> 00:08:03,280 Speaker 1: Now in the old days prior to Covid. There was 186 00:08:03,320 --> 00:08:05,160 Speaker 1: a great beech troot juice. I think it was ninety 187 00:08:05,160 --> 00:08:07,040 Speaker 1: percent beech treot in ten percent apple. It was the 188 00:08:07,120 --> 00:08:10,240 Speaker 1: car Law I think brand that was imported. Unfortunately you 189 00:08:10,280 --> 00:08:12,200 Speaker 1: can't get it anymore. But there are a couple of 190 00:08:12,200 --> 00:08:14,880 Speaker 1: beet root products. I think daaries do kind of a 191 00:08:14,920 --> 00:08:17,960 Speaker 1: smaller beech root juice, or if you've got a juice 192 00:08:18,000 --> 00:08:20,320 Speaker 1: at home and time and inclination to do your own, 193 00:08:20,880 --> 00:08:22,360 Speaker 1: I only give it to my clients as a bit 194 00:08:22,360 --> 00:08:24,280 Speaker 1: of a shot, like not a big glass of juice, 195 00:08:24,280 --> 00:08:27,280 Speaker 1: like I'm talking like one hundred meal, but certainly, anecdotally 196 00:08:27,280 --> 00:08:29,680 Speaker 1: I have very positive results with clients with blood pressure 197 00:08:29,680 --> 00:08:32,120 Speaker 1: and inflammatory conditions. So I think beet treats the other 198 00:08:32,160 --> 00:08:35,199 Speaker 1: one that I often turn to, and I think broccoli 199 00:08:35,200 --> 00:08:38,000 Speaker 1: cauliflowers another one, which is why the broccoli cauliflower rices 200 00:08:38,040 --> 00:08:41,360 Speaker 1: are also quite convenient, because if you don't love that 201 00:08:41,480 --> 00:08:44,000 Speaker 1: kind of crucifroze of vegetable, you don't like the flavor 202 00:08:44,120 --> 00:08:45,840 Speaker 1: or steam brocoli on a plate, and of course it 203 00:08:45,840 --> 00:08:49,000 Speaker 1: doesn't juice very well either. We've had several recipes where 204 00:08:49,000 --> 00:08:51,760 Speaker 1: people have grated actually cauliflower into oats that can be 205 00:08:51,800 --> 00:08:56,360 Speaker 1: a great option to But the frozen varieties of the couliflower, 206 00:08:56,400 --> 00:08:59,920 Speaker 1: broccoli rice are great substitutes in homemade fried rice or 207 00:09:00,480 --> 00:09:03,320 Speaker 1: or with dumplings, so they're a great addition. Unhulled tahini 208 00:09:03,440 --> 00:09:06,000 Speaker 1: one of the richest natural sources of calcium. So for 209 00:09:06,040 --> 00:09:08,640 Speaker 1: anyone who's on a plant based diet, who doesn't tolerate dairy, 210 00:09:09,000 --> 00:09:11,400 Speaker 1: who's worried about the health of your bones, just add 211 00:09:11,440 --> 00:09:13,560 Speaker 1: a tablespoon of unhulled tahini. 212 00:09:13,920 --> 00:09:15,920 Speaker 3: It's got a massive amount of calcium in it. So 213 00:09:15,960 --> 00:09:18,839 Speaker 3: that's another little super food to supercharge your day. Oh, 214 00:09:18,840 --> 00:09:20,320 Speaker 3: I know the other thing I want to talk about. 215 00:09:20,360 --> 00:09:22,520 Speaker 1: You're talking about fiber, And of course we've got a 216 00:09:22,559 --> 00:09:24,520 Speaker 1: lot of Chris Bread fans, and we've had the Alina 217 00:09:24,600 --> 00:09:26,680 Speaker 1: fallout that we're all still recovering from. 218 00:09:27,040 --> 00:09:30,960 Speaker 3: But my other favorite gut cracker Rievita. 219 00:09:31,120 --> 00:09:33,680 Speaker 1: How good are Ravita for getting a beautiful dose of 220 00:09:33,720 --> 00:09:36,880 Speaker 1: dietary fiber that or my other goats All brand or 221 00:09:36,880 --> 00:09:39,360 Speaker 1: brand does have a bit of sugar, but for gut health, 222 00:09:39,360 --> 00:09:41,720 Speaker 1: if you can tolerate it, there's nothing better than a 223 00:09:41,880 --> 00:09:43,880 Speaker 1: bowl of All Bread or just a few tablespoons in 224 00:09:43,920 --> 00:09:47,880 Speaker 1: a smoothie or as an addition or the similar categories. 225 00:09:47,960 --> 00:09:50,600 Speaker 1: Ryevita a beautiful type of fiber for the gut, so 226 00:09:50,720 --> 00:09:53,200 Speaker 1: a great swap. If you enjoy that with tuna and crackers, 227 00:09:53,200 --> 00:09:57,040 Speaker 1: you can really supercharge your intake of some of those nutrients. 228 00:09:56,840 --> 00:09:59,400 Speaker 2: Absolutely right. So you see, moving on to our next 229 00:09:59,440 --> 00:10:02,920 Speaker 2: segment talking about diet break. So a little interesting article 230 00:10:03,000 --> 00:10:05,520 Speaker 2: came up this week around why you would want to 231 00:10:05,559 --> 00:10:07,920 Speaker 2: consider a diet break for weight loss, And I think 232 00:10:07,920 --> 00:10:10,120 Speaker 2: it's a really interesting concept series because I actually just 233 00:10:10,120 --> 00:10:11,880 Speaker 2: did this with a client of mine for the last 234 00:10:11,880 --> 00:10:13,960 Speaker 2: two weeks because she had a couple of things and 235 00:10:13,960 --> 00:10:15,400 Speaker 2: we knew that they were coming up. One was her 236 00:10:15,480 --> 00:10:18,600 Speaker 2: daughter's birthday. One was a big celebration with work. There 237 00:10:18,640 --> 00:10:20,440 Speaker 2: was like a it was like a six or seven 238 00:10:20,480 --> 00:10:23,880 Speaker 2: course degustation meal wine pairing, like just a beautiful thing 239 00:10:23,880 --> 00:10:25,720 Speaker 2: that she didn't really want to miss out on. And 240 00:10:25,760 --> 00:10:27,280 Speaker 2: then there was a third thing. I can't remember what 241 00:10:27,320 --> 00:10:29,280 Speaker 2: it was, but there were three things in the succession 242 00:10:29,320 --> 00:10:31,760 Speaker 2: of basically you know, across eight or nine days, and 243 00:10:31,800 --> 00:10:33,480 Speaker 2: it was just going to be really really difficult to 244 00:10:33,600 --> 00:10:36,280 Speaker 2: come to a calorie deficit or actually achieve that. So 245 00:10:36,520 --> 00:10:40,000 Speaker 2: rather than trying, you know, and failing a deficit for 246 00:10:40,040 --> 00:10:42,079 Speaker 2: that week or so. What we did is we strategically 247 00:10:42,120 --> 00:10:43,679 Speaker 2: brought her out of the deficit and gave her a 248 00:10:43,760 --> 00:10:46,160 Speaker 2: bit of a diet break. Now, a diet break doesn't 249 00:10:46,160 --> 00:10:48,040 Speaker 2: mean a free for all, right. A diet break is 250 00:10:48,040 --> 00:10:50,680 Speaker 2: it completely falling off the wagon, eating everything in sight 251 00:10:50,760 --> 00:10:53,760 Speaker 2: and regaining three or four kilos. A diet break is 252 00:10:53,800 --> 00:10:57,880 Speaker 2: a strategically planned I'm going to say, event within your 253 00:10:57,880 --> 00:11:00,200 Speaker 2: current nutrition deficit to give you a little bit more 254 00:11:00,240 --> 00:11:03,559 Speaker 2: flexibility and calories. But the goal of a diet break 255 00:11:03,720 --> 00:11:06,360 Speaker 2: is really not to gain much weight, if any at all, 256 00:11:06,559 --> 00:11:08,720 Speaker 2: So you have to be very strategic. You can't if 257 00:11:08,720 --> 00:11:10,839 Speaker 2: you put yourself in a say four or five hundred 258 00:11:10,840 --> 00:11:13,280 Speaker 2: calorie deficit to lose weight. You can't go and readd 259 00:11:13,320 --> 00:11:15,360 Speaker 2: the five hundred calories back in. It has to be 260 00:11:15,640 --> 00:11:18,439 Speaker 2: slightly smaller than your true maintenance because for a lot 261 00:11:18,440 --> 00:11:21,120 Speaker 2: of people, you downregulate metabolically when you've been in a 262 00:11:21,160 --> 00:11:23,600 Speaker 2: deficit for a little while, and that's just very normal. 263 00:11:23,640 --> 00:11:25,280 Speaker 2: That's kind of the science behind dieting. 264 00:11:25,360 --> 00:11:25,440 Speaker 1: It. 265 00:11:25,600 --> 00:11:27,520 Speaker 2: You know, your body starts to slow things down and 266 00:11:27,559 --> 00:11:29,800 Speaker 2: slow all the processes down, so you can't just whack 267 00:11:29,840 --> 00:11:32,560 Speaker 2: all those calories back in overnight and hope that you know, 268 00:11:32,600 --> 00:11:35,320 Speaker 2: your body's got to know exactly what to do with them. 269 00:11:35,400 --> 00:11:38,920 Speaker 2: So it's not quite a reverse diet. It's just a strategic, 270 00:11:38,960 --> 00:11:41,360 Speaker 2: small increase in calories, a couple of hundred calories for 271 00:11:41,400 --> 00:11:43,760 Speaker 2: maybe a week or two. I don't generally recommend it 272 00:11:43,760 --> 00:11:46,840 Speaker 2: for longer than about two maybe three weeks max. Because 273 00:11:46,880 --> 00:11:49,720 Speaker 2: I do find that, like we talked about this on 274 00:11:49,720 --> 00:11:51,800 Speaker 2: the podcast before, again, the more sure you have, the 275 00:11:51,800 --> 00:11:53,640 Speaker 2: more sugar you want, you tend to break out of 276 00:11:53,679 --> 00:11:55,959 Speaker 2: some of the routines and structure and habits that you've 277 00:11:55,960 --> 00:11:58,800 Speaker 2: got yourself into to achieve the pallus and the calorie deficit. 278 00:11:59,000 --> 00:12:00,640 Speaker 2: So the longer you stay out of that, or you 279 00:12:00,640 --> 00:12:02,800 Speaker 2: stay on that diet break, sometimes the harder it can 280 00:12:02,840 --> 00:12:05,920 Speaker 2: be mentally to get back into the deficit again. But 281 00:12:06,000 --> 00:12:08,920 Speaker 2: I think a good I guess a few reasons why 282 00:12:08,960 --> 00:12:11,000 Speaker 2: you would take a diet break. So often when I 283 00:12:11,040 --> 00:12:13,280 Speaker 2: see with my clients is knowing that we've got a 284 00:12:13,280 --> 00:12:15,480 Speaker 2: really big kind of social calendar coming up. It might 285 00:12:15,520 --> 00:12:17,600 Speaker 2: be your birthday, it might be a wedding of anniversary, 286 00:12:17,640 --> 00:12:19,679 Speaker 2: you might have a good friend's wedding that you want 287 00:12:19,720 --> 00:12:21,559 Speaker 2: to attend, and it's like a two or three day went. 288 00:12:21,600 --> 00:12:23,240 Speaker 2: You might be going on holidays for a week. You know, 289 00:12:23,280 --> 00:12:26,200 Speaker 2: if I go on vacation just some my fabulous like Paris, 290 00:12:26,200 --> 00:12:28,400 Speaker 2: for example, I'm certainly not going to be trying to 291 00:12:28,440 --> 00:12:30,360 Speaker 2: achieve a calorie deficit. I'm going to be wanting some 292 00:12:30,400 --> 00:12:33,120 Speaker 2: of those beautiful croissants and begets and that sort of thing, 293 00:12:33,160 --> 00:12:35,400 Speaker 2: and a nice glass of friend rose with my lunch. 294 00:12:35,640 --> 00:12:37,440 Speaker 2: But I'm going to be doing it in a strategic 295 00:12:37,520 --> 00:12:39,400 Speaker 2: way where a goal will not be to really gain 296 00:12:39,480 --> 00:12:41,040 Speaker 2: much weight at all. So, like I said, it's not 297 00:12:41,040 --> 00:12:42,960 Speaker 2: a free for all, but it is a really good 298 00:12:43,000 --> 00:12:45,600 Speaker 2: thing to consider. If you've been in a calorie deficit 299 00:12:45,640 --> 00:12:48,440 Speaker 2: for a couple of months, if you're hungry, if you're grumpy, 300 00:12:48,480 --> 00:12:51,280 Speaker 2: if you're tired, if your energy levels have tanked, if 301 00:12:51,320 --> 00:12:53,959 Speaker 2: you're really struggling to get through your workouts, if you're 302 00:12:54,000 --> 00:12:57,520 Speaker 2: not making any progress with your workouts, if you're constantly 303 00:12:58,080 --> 00:13:01,360 Speaker 2: sick or getting injured, or if your sleep is being impacted. 304 00:13:01,679 --> 00:13:03,800 Speaker 2: All of those can be signs that your calories are 305 00:13:03,840 --> 00:13:06,880 Speaker 2: potentially too low or you've been a deficit for too long, 306 00:13:07,160 --> 00:13:09,320 Speaker 2: and if you've hit a weight loss plateau and the 307 00:13:09,320 --> 00:13:12,640 Speaker 2: weight's just not going anywhere, potentially a diet break could 308 00:13:12,640 --> 00:13:14,680 Speaker 2: be another good reason. So they're kind of the signs 309 00:13:14,679 --> 00:13:16,920 Speaker 2: that we would look for to take a diet break 310 00:13:17,160 --> 00:13:19,480 Speaker 2: and the reason that you'd want to do one now 311 00:13:19,720 --> 00:13:21,800 Speaker 2: to reverse all of those sites, you know, to give 312 00:13:21,800 --> 00:13:24,040 Speaker 2: you more energy, to boost your mood, to boost your 313 00:13:24,160 --> 00:13:26,760 Speaker 2: energy levels, to help you sleep better, to actually give 314 00:13:26,800 --> 00:13:29,200 Speaker 2: you a metabolic boost. Because the body doesn't like to 315 00:13:29,240 --> 00:13:31,440 Speaker 2: be in a calorie deficit for too long. We do 316 00:13:31,520 --> 00:13:34,280 Speaker 2: want to slowly increase those calories because it helps us 317 00:13:34,600 --> 00:13:37,200 Speaker 2: kind of bring back our metabolism. So even though you 318 00:13:37,280 --> 00:13:41,400 Speaker 2: might have downregulated your metabolism or quote unquote ruin gyr metabolism, 319 00:13:41,559 --> 00:13:43,080 Speaker 2: you can always bring it back from there. And the 320 00:13:43,120 --> 00:13:45,680 Speaker 2: two best ways to bring backu metabolism are AI to 321 00:13:45,679 --> 00:13:48,040 Speaker 2: eat more calories and be to do some strength and 322 00:13:48,080 --> 00:13:50,280 Speaker 2: resistance space training. So if you're doing both of those 323 00:13:50,280 --> 00:13:52,400 Speaker 2: things at the same time, you can rest assure that 324 00:13:52,400 --> 00:13:55,240 Speaker 2: you're doing the right things from a metabolic health perspective. 325 00:13:55,400 --> 00:13:58,040 Speaker 2: So they're probably the biggest reasons i'd want a client 326 00:13:58,080 --> 00:14:00,360 Speaker 2: to take a diet break. Some of the benefit of 327 00:14:00,400 --> 00:14:02,480 Speaker 2: why you would want to do that, and like I said, 328 00:14:02,520 --> 00:14:04,680 Speaker 2: you probably don't want to do it for too long 329 00:14:04,760 --> 00:14:07,079 Speaker 2: because the longer you do it, the less structure and 330 00:14:07,160 --> 00:14:09,040 Speaker 2: routine you can tend to have, the more you can 331 00:14:09,120 --> 00:14:12,240 Speaker 2: kind of slip away from the goals. And you might 332 00:14:12,280 --> 00:14:14,280 Speaker 2: find that the first week is fine, you were relatively 333 00:14:14,320 --> 00:14:16,439 Speaker 2: able to maintain the weight, week two you might have 334 00:14:16,480 --> 00:14:18,400 Speaker 2: got up on a half a kilo a killer, and 335 00:14:18,440 --> 00:14:20,240 Speaker 2: by week three or four you might see that weight 336 00:14:20,320 --> 00:14:22,480 Speaker 2: steadily rising back up again. So I do think it 337 00:14:22,480 --> 00:14:25,400 Speaker 2: should be something that's planned and strategic for a small 338 00:14:25,400 --> 00:14:27,240 Speaker 2: amount of time, and then if you need to or 339 00:14:27,320 --> 00:14:29,480 Speaker 2: you want to go back into your deficit and maintain 340 00:14:29,560 --> 00:14:32,280 Speaker 2: those good habits and structures and routines, because the longer 341 00:14:32,280 --> 00:14:34,000 Speaker 2: you're out of the deficit four it can be a 342 00:14:34,000 --> 00:14:35,640 Speaker 2: lot harder to actually get back in there. 343 00:14:36,320 --> 00:14:36,640 Speaker 3: I think. 344 00:14:36,680 --> 00:14:38,400 Speaker 1: For me, first of all, I had never seen this 345 00:14:38,440 --> 00:14:41,120 Speaker 1: as an article before, which I thought was great because 346 00:14:41,160 --> 00:14:42,760 Speaker 1: I thought it would resonate with a lot of people, 347 00:14:42,800 --> 00:14:44,720 Speaker 1: and it was in business inside it, which actually do 348 00:14:44,840 --> 00:14:48,560 Speaker 1: some great content. The two reasons I use it with 349 00:14:48,640 --> 00:14:52,320 Speaker 1: clients is if they're no longer experiencing hunger, so Hunger 350 00:14:52,400 --> 00:14:55,760 Speaker 1: is one of the most powerful indicators of metabolism. So 351 00:14:55,800 --> 00:14:57,880 Speaker 1: if you've been following a very similar meal plan for 352 00:14:57,920 --> 00:15:00,520 Speaker 1: quite some time and are no longer noticing hunger instead 353 00:15:00,520 --> 00:15:03,120 Speaker 1: of almost back to that autoque eating, for me, that's 354 00:15:03,160 --> 00:15:06,360 Speaker 1: a sign that maybe you've been restricting too much carbohydrate 355 00:15:06,440 --> 00:15:08,760 Speaker 1: and calories for too long and you want to mix 356 00:15:08,800 --> 00:15:10,920 Speaker 1: it up a little bit just to give metabolism a boost. 357 00:15:11,320 --> 00:15:13,480 Speaker 1: But the other one leam, which is probably going to 358 00:15:13,560 --> 00:15:17,400 Speaker 1: resonate with more listeners, is when you're psychologically fatigued from 359 00:15:17,440 --> 00:15:20,320 Speaker 1: your food that you're feeling blur about it. You're almost 360 00:15:20,320 --> 00:15:22,800 Speaker 1: feeling resentful that you can't have certain things that you 361 00:15:22,880 --> 00:15:25,080 Speaker 1: might feel like you've been doing the same thing for 362 00:15:25,200 --> 00:15:25,760 Speaker 1: too long. 363 00:15:26,040 --> 00:15:27,280 Speaker 3: You're just feeling like bored. 364 00:15:27,800 --> 00:15:29,920 Speaker 1: And sometimes you know you might be getting great results 365 00:15:29,960 --> 00:15:32,080 Speaker 1: on the scales or with your body composition. 366 00:15:31,720 --> 00:15:34,080 Speaker 3: Goals, but you're just a bit over it. And that 367 00:15:34,320 --> 00:15:35,280 Speaker 3: all sometimes funny. 368 00:15:35,280 --> 00:15:37,000 Speaker 1: As soon as you give people permission to go and 369 00:15:37,160 --> 00:15:41,040 Speaker 1: order whatever they like at a restaurant or indulge in dessert, 370 00:15:41,120 --> 00:15:43,280 Speaker 1: all of a sudden, they get re energized again with 371 00:15:43,320 --> 00:15:45,720 Speaker 1: their food and remind that it's not meant to be. 372 00:15:45,800 --> 00:15:48,440 Speaker 3: Any level of restriction, psychological or actual. 373 00:15:49,080 --> 00:15:51,600 Speaker 1: And if you're noticing that, that's a sign you might 374 00:15:51,680 --> 00:15:53,920 Speaker 1: need to judge your basic meal plan up so you 375 00:15:54,000 --> 00:15:56,200 Speaker 1: include more foods that you get enjoyment from, or just 376 00:15:56,280 --> 00:15:59,400 Speaker 1: mix it up with different variety. So for anyone listening 377 00:15:59,440 --> 00:16:02,000 Speaker 1: who is eating the same breakfast for the last of 378 00:16:02,080 --> 00:16:05,760 Speaker 1: twelve months, or the same you know, salad bag from 379 00:16:05,920 --> 00:16:09,440 Speaker 1: coals or woolies and chins of tuna for lunch, mix 380 00:16:09,520 --> 00:16:11,880 Speaker 1: it up. There's a million different options out there, and 381 00:16:12,000 --> 00:16:14,200 Speaker 1: sometimes it's just a bit of psychological fatigue and we 382 00:16:14,280 --> 00:16:17,000 Speaker 1: don't have the capacity and it's busy lives to think. 383 00:16:16,800 --> 00:16:19,280 Speaker 3: About what we could try or could use. 384 00:16:19,880 --> 00:16:21,960 Speaker 1: And yeah, just the freedom to go and actually order 385 00:16:22,040 --> 00:16:24,640 Speaker 1: and really consider what you feel like having as opposed 386 00:16:24,680 --> 00:16:27,560 Speaker 1: to eating on autoque is often the only thing that 387 00:16:27,640 --> 00:16:27,920 Speaker 1: you need. 388 00:16:28,040 --> 00:16:28,960 Speaker 3: Just to mix it up again. 389 00:16:29,120 --> 00:16:31,520 Speaker 1: So yeah, certainly, you know, like you described, if people 390 00:16:31,520 --> 00:16:33,880 Speaker 1: are going away somewhere amazing or it's just been easter. 391 00:16:34,000 --> 00:16:36,640 Speaker 1: So I've certainly encouraged my clients to enjoy easter treats 392 00:16:36,720 --> 00:16:39,000 Speaker 1: on the Easter days, but be able to do it 393 00:16:39,120 --> 00:16:41,760 Speaker 1: mindfully and in moderation. That I would say for anyone 394 00:16:41,760 --> 00:16:44,440 Speaker 1: who's literally been eating the same thing for months, if 395 00:16:44,520 --> 00:16:45,320 Speaker 1: not years at a time. 396 00:16:45,760 --> 00:16:47,560 Speaker 3: One of the best things you can do metabolically and 397 00:16:47,600 --> 00:16:49,240 Speaker 3: psychologically is just mix. 398 00:16:49,120 --> 00:16:51,200 Speaker 1: It up and really get back in touch with your 399 00:16:51,240 --> 00:16:55,160 Speaker 1: bodies natural hunger and appetite as well as the desire 400 00:16:55,320 --> 00:16:58,440 Speaker 1: to seek out food that you actually feel like eating 401 00:16:58,520 --> 00:17:00,440 Speaker 1: and really consider what your body's doing telling you that 402 00:17:00,560 --> 00:17:02,280 Speaker 1: you will be satisfying to you. 403 00:17:03,600 --> 00:17:03,960 Speaker 3: All right. 404 00:17:04,040 --> 00:17:06,920 Speaker 1: Well, Leanne had been shopping recently and had set me 405 00:17:06,960 --> 00:17:09,399 Speaker 1: a whole lot of new products in the supermarket. So 406 00:17:09,440 --> 00:17:11,959 Speaker 1: there has actually been quite a few new releases out there, 407 00:17:12,000 --> 00:17:14,840 Speaker 1: which is interesting in this time of sort of economic 408 00:17:14,920 --> 00:17:17,320 Speaker 1: tightness that companies are still releasing new products. 409 00:17:17,359 --> 00:17:21,080 Speaker 3: And it's tough market in supermarket because if they. 410 00:17:21,080 --> 00:17:22,680 Speaker 1: Don't do well in a very short period of time, 411 00:17:22,720 --> 00:17:24,480 Speaker 1: they usually get deleted pretty quickly. 412 00:17:24,600 --> 00:17:25,399 Speaker 3: So we'll see how they go. 413 00:17:26,000 --> 00:17:28,720 Speaker 1: But this one was probably the first in the category 414 00:17:29,359 --> 00:17:34,800 Speaker 1: that I've seen, which is the Uncle Toby's Goodness shakes. Now, 415 00:17:34,960 --> 00:17:38,200 Speaker 1: this is a very interesting breakfast product because you actually 416 00:17:38,320 --> 00:17:41,840 Speaker 1: don't find it in the breakfast section, so you found 417 00:17:41,880 --> 00:17:43,920 Speaker 1: these Leanne in like the hot chocolate section. 418 00:17:44,000 --> 00:17:46,200 Speaker 3: Because we're in the middle of formulating some hot chocolate trencks. 419 00:17:46,240 --> 00:17:48,080 Speaker 1: We're spending a lot of time in the hot chocolate section, 420 00:17:48,760 --> 00:17:52,560 Speaker 1: and these shakes are actually positioned there, like near the 421 00:17:52,640 --> 00:17:55,919 Speaker 1: Jarrah and that component of the supermarket is that that's right? 422 00:17:56,000 --> 00:17:56,760 Speaker 3: What's where you found them? 423 00:17:57,359 --> 00:17:59,040 Speaker 2: Honestly, I can't remember. It was a big I went 424 00:17:59,160 --> 00:18:00,760 Speaker 2: shopping on Easter Week and I was a bit nuts. 425 00:18:00,800 --> 00:18:01,960 Speaker 2: I was like trying to get in and out that 426 00:18:01,960 --> 00:18:03,640 Speaker 2: I kept finding all these new products. I'm like, Oh, 427 00:18:03,760 --> 00:18:06,000 Speaker 2: must send this to SUSI, Oh, must send this de SUSI. 428 00:18:06,160 --> 00:18:09,680 Speaker 1: So my brain's a bit mushed, yeah, because I hadn't 429 00:18:09,760 --> 00:18:12,959 Speaker 1: seen it. But they come in three flavors. There's like mango, 430 00:18:13,160 --> 00:18:16,919 Speaker 1: banana berry, and they retail is that eight fifty? 431 00:18:17,000 --> 00:18:18,800 Speaker 3: How many do you get for eight dollars fifty? 432 00:18:19,320 --> 00:18:21,320 Speaker 2: I'm not sure. I'm just trying to look online. It 433 00:18:21,400 --> 00:18:23,160 Speaker 2: looks like you just get one sashe but that can't 434 00:18:23,160 --> 00:18:25,119 Speaker 2: be right. It must be in a box. So I 435 00:18:25,200 --> 00:18:27,560 Speaker 2: imagine there's Yeah, imagine there's a couple that they do 436 00:18:27,680 --> 00:18:29,960 Speaker 2: say eight to fifty, but I imagine that there's quite 437 00:18:30,000 --> 00:18:32,399 Speaker 2: a few in there. It doesn't give us much information online. 438 00:18:32,400 --> 00:18:34,520 Speaker 2: They are brand new, so that the uncle Taby's Goodness 439 00:18:34,560 --> 00:18:37,479 Speaker 2: shakes and they're designed to be a breakfast shake. Basically 440 00:18:37,640 --> 00:18:39,399 Speaker 2: you either shake it up with milk or water. I 441 00:18:39,440 --> 00:18:42,000 Speaker 2: would certainly recommend milk because they are very low in calories. 442 00:18:42,040 --> 00:18:44,560 Speaker 2: Oh sorry, seven serves. You get seven in the pack there. 443 00:18:44,600 --> 00:18:46,600 Speaker 3: Okay, so that's like a dollar a serve, so not 444 00:18:46,720 --> 00:18:47,200 Speaker 3: too bad. 445 00:18:47,440 --> 00:18:51,440 Speaker 2: Yeah, very affordable. An ingredient wise, starting with skim milk powder, 446 00:18:51,480 --> 00:18:53,399 Speaker 2: so they do contain dairies. If you're not somebody that 447 00:18:53,520 --> 00:18:55,600 Speaker 2: chooses to eat or wants to have dairy, obviously this 448 00:18:55,680 --> 00:18:58,000 Speaker 2: option is not for you. So skim milk powders are 449 00:18:58,040 --> 00:19:01,440 Speaker 2: first ingredient, followed by milk protein, then oat fiber which 450 00:19:01,480 --> 00:19:03,679 Speaker 2: is a really nice little addition to boost the fiber 451 00:19:03,760 --> 00:19:06,600 Speaker 2: in it, followed by oat flour eleven percent. Then we've 452 00:19:06,640 --> 00:19:10,320 Speaker 2: got sugar, tapioca flour, mango powder six percent that adds 453 00:19:10,400 --> 00:19:14,520 Speaker 2: that mango flavor in there, vegetable gums, flavors, and some color. 454 00:19:15,080 --> 00:19:17,640 Speaker 2: So this product does contain glutenus well, so not appropriate 455 00:19:17,720 --> 00:19:21,239 Speaker 2: for ours Celiac listeners. And so basically the options are 456 00:19:21,320 --> 00:19:23,480 Speaker 2: you add it into like a blender or into like 457 00:19:23,600 --> 00:19:25,560 Speaker 2: a you know, like a protein shaker and you can 458 00:19:25,640 --> 00:19:27,280 Speaker 2: either mix it with milk or water. I'm going to 459 00:19:27,320 --> 00:19:29,920 Speaker 2: read at the skim milk option or the light milk option, 460 00:19:30,359 --> 00:19:32,680 Speaker 2: So adding it to two hundred mils So just shive 461 00:19:32,760 --> 00:19:35,200 Speaker 2: a cup of light milk and mixing that up gives 462 00:19:35,240 --> 00:19:37,879 Speaker 2: you six hundred and forty kilo jules twelve point one 463 00:19:38,000 --> 00:19:40,520 Speaker 2: grams of protein, which is a decent little hit of protein. 464 00:19:40,800 --> 00:19:42,800 Speaker 2: If it was my client's wanting this for breakfast, I 465 00:19:42,800 --> 00:19:44,680 Speaker 2: would say that that's not enough protein, so I would 466 00:19:44,680 --> 00:19:46,360 Speaker 2: get them to add a little bit of extra protein 467 00:19:46,440 --> 00:19:50,080 Speaker 2: powder in there. Hintint, using something like designed by dietitians 468 00:19:50,119 --> 00:19:52,240 Speaker 2: our Protein Range. If you haven't seen it, go check 469 00:19:52,240 --> 00:19:54,680 Speaker 2: it out designed by dietiis dot com. Now back to 470 00:19:54,760 --> 00:19:58,439 Speaker 2: the shake. Fat for the serve is two point seven grams, 471 00:19:58,520 --> 00:20:01,000 Speaker 2: one point nine being saturated, so it's still quite low. 472 00:20:01,320 --> 00:20:04,040 Speaker 2: Twenty two grams of carbohydrates is fifteen point eight of 473 00:20:04,080 --> 00:20:07,080 Speaker 2: that being sugar. That's probably ideally higher than I would 474 00:20:07,320 --> 00:20:08,879 Speaker 2: like that for my clients to see. Some of that 475 00:20:09,000 --> 00:20:11,119 Speaker 2: is natural, some of that is added because sugar is 476 00:20:11,160 --> 00:20:13,920 Speaker 2: an ingredient in there as well. Two point six grams 477 00:20:13,920 --> 00:20:16,960 Speaker 2: of dietary fiber. It's good, but I would want that 478 00:20:17,080 --> 00:20:18,840 Speaker 2: to be higher. If I'm being honest, if this was 479 00:20:18,880 --> 00:20:21,000 Speaker 2: a breakfast option for my client, I would want that 480 00:20:21,119 --> 00:20:22,920 Speaker 2: to be higher. So I would be getting them to 481 00:20:22,960 --> 00:20:25,000 Speaker 2: add a bit of protein powder and also adding a 482 00:20:25,040 --> 00:20:27,200 Speaker 2: little bit of fruit or some nuts and seeds in there, 483 00:20:27,400 --> 00:20:30,440 Speaker 2: just to boost that overall fiber and protein content. And 484 00:20:30,520 --> 00:20:32,480 Speaker 2: then the calcium is really good as three hundred and 485 00:20:32,560 --> 00:20:35,760 Speaker 2: ninety milligrams, which is excellent. Obviously that's mixing that with 486 00:20:35,920 --> 00:20:39,639 Speaker 2: two hundred millals of milk as well, so an interesting product. 487 00:20:39,920 --> 00:20:42,680 Speaker 2: I wouldn't think for my clients or myself it would 488 00:20:42,680 --> 00:20:45,160 Speaker 2: be what I would term nutritionally complete. But I think 489 00:20:45,200 --> 00:20:49,119 Speaker 2: it's a really nice base to add two depending on 490 00:20:49,200 --> 00:20:52,400 Speaker 2: what your nutritional clients are, requirements are to add too 491 00:20:52,560 --> 00:20:54,679 Speaker 2: that shape to kind of round that out and make 492 00:20:54,720 --> 00:20:56,320 Speaker 2: that a little bit higher in protein, a little bit 493 00:20:56,400 --> 00:20:58,280 Speaker 2: higher in dietary fiber. Maybe you need a bit more 494 00:20:58,320 --> 00:21:00,600 Speaker 2: carbs if you're quite active. I just think it's a 495 00:21:00,640 --> 00:21:03,080 Speaker 2: really nice base to start off with anyway, and quite 496 00:21:03,119 --> 00:21:05,720 Speaker 2: affordable a dollar something to serve, I think, So. 497 00:21:05,960 --> 00:21:09,040 Speaker 3: Can you tell me what is the protein per serve 498 00:21:09,119 --> 00:21:10,280 Speaker 3: in the sachet. 499 00:21:10,040 --> 00:21:14,080 Speaker 2: Without the milk, Without the milk is five point one grams. 500 00:21:14,320 --> 00:21:15,000 Speaker 3: Okay, that's right. 501 00:21:15,040 --> 00:21:16,879 Speaker 1: I had to look this morning. I think they're actually 502 00:21:16,960 --> 00:21:18,720 Speaker 1: on sale at eight fifty. I've just had another look. 503 00:21:18,760 --> 00:21:22,640 Speaker 1: I think they're eleven normally. I agree one hundred percent 504 00:21:22,720 --> 00:21:24,760 Speaker 1: with you. That is literally what I thought. It's not 505 00:21:24,840 --> 00:21:27,200 Speaker 1: high enough in protein. We like our clients in general 506 00:21:27,320 --> 00:21:29,440 Speaker 1: have at least twenty, if not closer to thirty grams 507 00:21:29,480 --> 00:21:32,640 Speaker 1: of protein per serve. I thought the sugars were pretty high, 508 00:21:32,760 --> 00:21:35,720 Speaker 1: and I thought, really, it's you're paying a couple of dollars. 509 00:21:35,440 --> 00:21:38,680 Speaker 3: For five grams of protein. It's not inexpensive. I think, 510 00:21:38,840 --> 00:21:39,800 Speaker 3: you know, for people. 511 00:21:39,720 --> 00:21:42,600 Speaker 1: Perhaps who are traveling and want to have a backup 512 00:21:42,720 --> 00:21:44,840 Speaker 1: meal that's half you know, nutrition. If you're going into 513 00:21:44,840 --> 00:21:47,160 Speaker 1: Asian countries, for example, that japam wha. It's really chicky 514 00:21:47,280 --> 00:21:49,639 Speaker 1: to get breakfast options. I've got a client over there 515 00:21:49,840 --> 00:21:52,320 Speaker 1: at the moment who struggled. You could potentially take the 516 00:21:52,359 --> 00:21:54,840 Speaker 1: sachets they're sealed quite safely, and then add it to 517 00:21:54,960 --> 00:21:57,960 Speaker 1: some skim milk and have some sort of nutritionally half 518 00:21:58,040 --> 00:22:00,600 Speaker 1: balanced breakfast. But for me, I think they're two high 519 00:22:00,600 --> 00:22:03,320 Speaker 1: in sugar, not high enough in fiber, and nowhere near 520 00:22:03,480 --> 00:22:06,400 Speaker 1: enough proteins, so I probably wouldn't really go to them. 521 00:22:06,680 --> 00:22:08,680 Speaker 1: You could probably use them with kids though, as a 522 00:22:08,760 --> 00:22:09,600 Speaker 1: quick breakfast on the go. 523 00:22:10,400 --> 00:22:12,360 Speaker 2: Yeah that would be good. Yeah, yeah, because calorie wise 524 00:22:12,400 --> 00:22:14,840 Speaker 2: for adults, I would think they're again probably too low, 525 00:22:14,920 --> 00:22:16,840 Speaker 2: particularly if you're active. But yeah, it could be actually 526 00:22:16,880 --> 00:22:19,320 Speaker 2: good for younger kids in the protein's level, which is 527 00:22:19,359 --> 00:22:21,040 Speaker 2: actually what we want for kids. And it's got a 528 00:22:21,080 --> 00:22:23,480 Speaker 2: good you know, two point six to three grams of 529 00:22:23,520 --> 00:22:25,960 Speaker 2: fiber is actually quite good for kids as well, So yeah, 530 00:22:25,960 --> 00:22:28,240 Speaker 2: it could be good for kids. Be hind sugar, those 531 00:22:28,240 --> 00:22:29,040 Speaker 2: do anything. 532 00:22:29,000 --> 00:22:32,520 Speaker 1: Yeah, better than a sugar cereal though you were struggling 533 00:22:32,560 --> 00:22:34,480 Speaker 1: to get breakfast into them, but you needed to shake, 534 00:22:34,560 --> 00:22:36,720 Speaker 1: you had a long commute, and you could sorder stick 535 00:22:36,760 --> 00:22:38,720 Speaker 1: them in the car with some milk and that it's 536 00:22:38,960 --> 00:22:41,080 Speaker 1: pretty good for kids. But yeah, I just thought it 537 00:22:41,160 --> 00:22:42,919 Speaker 1: was interesting and I think we'll see I think Carmens 538 00:22:42,960 --> 00:22:45,000 Speaker 1: has released a new Poradge to go. Actually I haven't 539 00:22:45,000 --> 00:22:46,800 Speaker 1: had a close look at it, but I think we'll 540 00:22:46,800 --> 00:22:49,439 Speaker 1: see more and more of those convenient breakfast options because 541 00:22:49,440 --> 00:22:51,800 Speaker 1: we know the cereal aisle is under pressure in terms 542 00:22:51,840 --> 00:22:53,480 Speaker 1: of quick and easy options. 543 00:22:53,160 --> 00:22:56,600 Speaker 3: And proteins where it's at as a buzzword. So I 544 00:22:56,840 --> 00:22:57,280 Speaker 3: am luck you. 545 00:22:57,359 --> 00:22:59,639 Speaker 1: I prefer our designed by dieticians as a base to 546 00:22:59,680 --> 00:23:01,560 Speaker 1: a shape, and I get my clients to blend it 547 00:23:01,600 --> 00:23:05,840 Speaker 1: with some banana and berries and that's nutritionally outstanding. But yeah, 548 00:23:06,040 --> 00:23:08,240 Speaker 1: just a convenient product that if you're seeing it, probably 549 00:23:08,320 --> 00:23:10,639 Speaker 1: great for high school kids, primary school kids. Probably not 550 00:23:10,680 --> 00:23:13,320 Speaker 1: the best choices for women, particularly if you're goaling scut loss. 551 00:23:14,040 --> 00:23:14,800 Speaker 3: All right, Well, to. 552 00:23:14,800 --> 00:23:18,080 Speaker 1: Wrap us up today, we am a common nutrition issue 553 00:23:18,359 --> 00:23:21,200 Speaker 1: many people will identify with, particularly if you're a toast lover. 554 00:23:22,160 --> 00:23:23,440 Speaker 3: What do you put on the toast? 555 00:23:23,600 --> 00:23:25,960 Speaker 1: Because when I'm writing a meal plan for clients, and 556 00:23:26,000 --> 00:23:28,000 Speaker 1: if I put, say, eggs on toast, so I won't 557 00:23:28,040 --> 00:23:30,679 Speaker 1: say add margarine or butter, and. 558 00:23:30,720 --> 00:23:32,399 Speaker 3: Then I'll have some clients will say, am I allowed 559 00:23:32,440 --> 00:23:34,600 Speaker 3: to spread? And I'll say, oh, a little bit if 560 00:23:34,640 --> 00:23:36,080 Speaker 3: you really need it, But really. 561 00:23:36,119 --> 00:23:39,879 Speaker 1: Process spread like vegetable margarines and not great additions to 562 00:23:39,960 --> 00:23:40,320 Speaker 1: the diet. 563 00:23:40,480 --> 00:23:42,440 Speaker 3: It's like anything, A small amount's not going to hurt you. 564 00:23:43,200 --> 00:23:45,800 Speaker 1: Is it better than butter? Probably six or one half 565 00:23:45,840 --> 00:23:47,680 Speaker 1: a dozen the other I think a small amount of butter. 566 00:23:47,960 --> 00:23:49,960 Speaker 1: The main nan ones one hundred percent spreada will butter. 567 00:23:50,520 --> 00:23:52,879 Speaker 1: I probably go something more like anotlex light, which has 568 00:23:52,880 --> 00:23:55,440 Speaker 1: got a reasonably high proportion of long chain fats in it. 569 00:23:55,880 --> 00:23:57,960 Speaker 3: But I think the less ingen we use the better. 570 00:23:58,000 --> 00:23:59,920 Speaker 1: It would certainly be preferable to have a very thin 571 00:24:00,040 --> 00:24:02,800 Speaker 1: spread of avo or nutspread then adding one of those 572 00:24:02,840 --> 00:24:05,720 Speaker 1: more process spreads. But if you're like a veggiemite lover 573 00:24:05,880 --> 00:24:08,080 Speaker 1: like me, you'll understand that it's really hard to have 574 00:24:08,200 --> 00:24:10,080 Speaker 1: dry toast without a little bit, So they would be 575 00:24:10,200 --> 00:24:12,440 Speaker 1: my best pick of a thin spread of the mainland 576 00:24:12,520 --> 00:24:15,159 Speaker 1: spreadable one hundred percent butter, because a lot of the 577 00:24:15,240 --> 00:24:17,760 Speaker 1: butter ones are actually blends of margarine and butter, even 578 00:24:17,840 --> 00:24:20,280 Speaker 1: low pack, so you really need to look at label. 579 00:24:20,359 --> 00:24:22,600 Speaker 3: Was you better to buy butter if that's what you want, 580 00:24:23,080 --> 00:24:24,520 Speaker 3: or my I don't mind. 581 00:24:24,400 --> 00:24:26,199 Speaker 1: Them, not a lex light and just use a very 582 00:24:26,240 --> 00:24:28,520 Speaker 1: small amount. And I certainly don't waste money on cholesterol 583 00:24:28,560 --> 00:24:31,239 Speaker 1: lowering margarines. There's much better ways to lower cholesterol than 584 00:24:31,280 --> 00:24:33,919 Speaker 1: with a margarine. But yeah, I think the take home 585 00:24:34,000 --> 00:24:35,920 Speaker 1: message is generally the less you have, the better, but 586 00:24:36,040 --> 00:24:38,520 Speaker 1: a tinier small amount just to sort of moisten the 587 00:24:38,600 --> 00:24:41,119 Speaker 1: toast a little bit, particularly if you like veggiemite is 588 00:24:41,200 --> 00:24:41,960 Speaker 1: not the end of the world. 589 00:24:42,600 --> 00:24:45,080 Speaker 2: Yeah, I agree, like it's I think it's fine to use. Certainly, 590 00:24:45,119 --> 00:24:46,680 Speaker 2: if I was having a soup or something like that 591 00:24:46,760 --> 00:24:48,399 Speaker 2: where I wanted to dip a toast in I'm not 592 00:24:48,440 --> 00:24:50,000 Speaker 2: a fan of dipping at dry, so I would use 593 00:24:50,040 --> 00:24:51,880 Speaker 2: some sort of spread. I personally, I like the olive 594 00:24:51,880 --> 00:24:53,200 Speaker 2: oil one. That's what we happ in the fridge. I 595 00:24:53,200 --> 00:24:55,480 Speaker 2: don't use a lot of it. I might use I 596 00:24:55,520 --> 00:24:57,200 Speaker 2: don't know, once a week at max. Like I'm not 597 00:24:57,280 --> 00:24:59,280 Speaker 2: a big If I have toast, I will have eggs 598 00:24:59,320 --> 00:25:01,159 Speaker 2: with the bitter hil neon it, or I'll have almond 599 00:25:01,160 --> 00:25:03,119 Speaker 2: butter on it. I'll have some cottage cheese like for me, 600 00:25:03,160 --> 00:25:05,200 Speaker 2: they're much better options if I was having toast. But 601 00:25:05,240 --> 00:25:06,840 Speaker 2: if I was using toast to a company a meal 602 00:25:06,880 --> 00:25:08,600 Speaker 2: and I was dipping it into something like a soup, 603 00:25:08,840 --> 00:25:10,960 Speaker 2: I would absolutely have a little bit of say spread 604 00:25:11,000 --> 00:25:12,359 Speaker 2: on it. So I don't think it's a bad thing. 605 00:25:12,400 --> 00:25:14,560 Speaker 2: But if you are someone who regularly eats it, and 606 00:25:14,680 --> 00:25:16,760 Speaker 2: I think, again, I don't use a lot of spreads 607 00:25:16,760 --> 00:25:18,719 Speaker 2: because I'm not really a sandwich person like I never 608 00:25:18,800 --> 00:25:20,880 Speaker 2: really have been. I'll occasionally have a sandwich, but often 609 00:25:20,920 --> 00:25:23,080 Speaker 2: I'm eating a hot lunch, like a meal pre lunch, 610 00:25:23,200 --> 00:25:25,120 Speaker 2: or some leftovers from dinner or something, so I don't 611 00:25:25,160 --> 00:25:27,600 Speaker 2: regularly have a sandwich, so I'm not someone that uses 612 00:25:27,640 --> 00:25:29,399 Speaker 2: a lot of it. But if you do, you probably 613 00:25:29,400 --> 00:25:31,320 Speaker 2: want to be reading your nutrition labels a little bit 614 00:25:31,400 --> 00:25:33,440 Speaker 2: more and kind of looking, I guess for a better 615 00:25:33,560 --> 00:25:35,520 Speaker 2: quality one, and maybe something with a bit of reduced 616 00:25:35,560 --> 00:25:38,320 Speaker 2: sodium as well, if you're having something like that regularly 617 00:25:38,400 --> 00:25:40,399 Speaker 2: on bread, which again can be quite high in sodium 618 00:25:40,440 --> 00:25:40,720 Speaker 2: as well. 619 00:25:41,320 --> 00:25:43,480 Speaker 3: Actually, you know what I use a lot. I like 620 00:25:43,560 --> 00:25:45,040 Speaker 3: the Aldi goats cheese spread. 621 00:25:45,600 --> 00:25:46,200 Speaker 2: Yeah that's good. 622 00:25:46,320 --> 00:25:48,840 Speaker 1: Yeah, that's good, tasty, and you don't need very much 623 00:25:48,920 --> 00:25:51,080 Speaker 1: of it, Like even if I'm having eggs, I'll put 624 00:25:51,200 --> 00:25:55,040 Speaker 1: that just thin and eggs and tomato delicious. So yeah, 625 00:25:55,040 --> 00:25:57,360 Speaker 1: there's lots of others, and certainly like some fresh avocado 626 00:25:57,520 --> 00:26:00,520 Speaker 1: things a million times better, so naturally its best, but 627 00:26:00,600 --> 00:26:02,840 Speaker 1: a little bit of the others won't hurt all right, 628 00:26:02,920 --> 00:26:04,080 Speaker 1: le And well that brings us to the end of 629 00:26:04,080 --> 00:26:06,440 Speaker 1: the nutrition couch for another Wednesday. Could you please keep 630 00:26:06,440 --> 00:26:08,280 Speaker 1: telling your friends about us, and if you have, by 631 00:26:08,320 --> 00:26:12,440 Speaker 1: any chance, purchased out designed by Dieticians, Nourish Protein Powder. 632 00:26:12,960 --> 00:26:15,320 Speaker 3: We are very keen for some listeners to give us 633 00:26:15,320 --> 00:26:16,879 Speaker 3: a review, so please, if you. 634 00:26:16,960 --> 00:26:18,879 Speaker 1: Go to your account, you can leave a review and 635 00:26:18,920 --> 00:26:20,879 Speaker 1: we would be so grateful because we're trying to get 636 00:26:20,880 --> 00:26:23,399 Speaker 1: the word out there about the Nourish pre and probiotic 637 00:26:23,520 --> 00:26:25,720 Speaker 1: and the Nourish Women's blends, so we would be so 638 00:26:25,840 --> 00:26:26,720 Speaker 1: grateful if you could do. 639 00:26:26,800 --> 00:26:29,200 Speaker 3: That, And we will see you the same time next 640 00:26:29,240 --> 00:26:32,080 Speaker 3: week for another weekly drop. Have a great week, catch 641 00:26:32,080 --> 00:26:32,800 Speaker 3: you guys next week.