1 00:00:00,760 --> 00:00:04,080 Speaker 1: Would you eat a serve of green vegetables every single day? 2 00:00:04,760 --> 00:00:07,040 Speaker 2: What about a food that was especially high in omega 3 00:00:07,080 --> 00:00:07,800 Speaker 2: three fats? 4 00:00:08,200 --> 00:00:10,680 Speaker 1: Do you think or know that you get enough dietary 5 00:00:10,720 --> 00:00:14,040 Speaker 1: fiber or maybe you know that some days your nutrition 6 00:00:14,200 --> 00:00:17,280 Speaker 1: is perfect and then on others you barely have time 7 00:00:17,320 --> 00:00:20,599 Speaker 1: to eat a vegetable. On today's episode of The Nutrition Couch, 8 00:00:20,720 --> 00:00:23,400 Speaker 1: Leanna and I share the foods that we know you 9 00:00:23,520 --> 00:00:25,919 Speaker 1: need to eat a whole lot more of and the 10 00:00:25,960 --> 00:00:27,840 Speaker 1: easy way is you can fit them into your diet. 11 00:00:28,280 --> 00:00:31,040 Speaker 2: Hi, I'm Zusie Borrow and I'm Leanne Wood, and together 12 00:00:31,080 --> 00:00:32,320 Speaker 2: we bring you The Nutrition Couch. 13 00:00:32,479 --> 00:00:34,720 Speaker 1: The weekly podcast hits you up to date and everything 14 00:00:34,720 --> 00:00:37,080 Speaker 1: you need to know in the world of nutrition, as 15 00:00:37,080 --> 00:00:39,040 Speaker 1: well as the superfoods you need to eat more of. 16 00:00:39,400 --> 00:00:42,040 Speaker 1: We are going to share the science and the science 17 00:00:42,080 --> 00:00:44,800 Speaker 1: that you may need a complete break from your diet. 18 00:00:45,400 --> 00:00:48,319 Speaker 1: We found a really convenient new breakfast option that we're 19 00:00:48,400 --> 00:00:51,040 Speaker 1: keen to share with you. And our listener question is 20 00:00:51,080 --> 00:00:53,519 Speaker 1: for all the toast lovers out there, and what do 21 00:00:53,560 --> 00:00:56,600 Speaker 1: you do if you really struggle with knowing what to 22 00:00:56,720 --> 00:01:01,520 Speaker 1: spread on your hot toast each day? So Leanne I 23 00:01:01,560 --> 00:01:04,160 Speaker 1: think when I'm talking to my clients. One of the 24 00:01:04,160 --> 00:01:07,039 Speaker 1: things that I notice is that there's days that their 25 00:01:07,120 --> 00:01:11,360 Speaker 1: nutrition is amazing, and then there's days or weekends or 26 00:01:11,360 --> 00:01:16,319 Speaker 1: holiday periods in which there's a number of key foods 27 00:01:16,319 --> 00:01:18,440 Speaker 1: that they just simply don't get on a day to 28 00:01:18,480 --> 00:01:21,280 Speaker 1: day basis. And the one that springs to mind most 29 00:01:21,560 --> 00:01:25,240 Speaker 1: readily is green vegetables. There and because I think as dieticians, 30 00:01:25,280 --> 00:01:27,600 Speaker 1: there would be a day, not many days, where I 31 00:01:27,640 --> 00:01:30,080 Speaker 1: wouldn't have at least a couple of serve of leafy greenings, 32 00:01:30,120 --> 00:01:32,480 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 --> 00:01:40,800 Speaker 1: green vegetables each day. And we know from a number 35 00:01:40,840 --> 00:01:43,280 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 --> 00:01:50,120 Speaker 1: really important when it comes to cancer prevention and cell health. 38 00:01:50,400 --> 00:01:52,320 Speaker 1: But I would have clients certainly who barely have a 39 00:01:52,320 --> 00:01:54,360 Speaker 1: green vegetable, you know, they might on their plate at 40 00:01:54,440 --> 00:01:57,080 Speaker 1: night have salad and it's kind of iceberg, lettuce and 41 00:01:57,080 --> 00:01:59,760 Speaker 1: a few tomatoes, or out of clients before who sort 42 00:01:59,760 --> 00:02:02,320 Speaker 1: of had had some mushrooms and quite a good serve, 43 00:02:02,400 --> 00:02:03,200 Speaker 1: but certainly there were no. 44 00:02:03,200 --> 00:02:05,600 Speaker 2: Greens on the plate, so I thought we hadn't done 45 00:02:05,640 --> 00:02:06,160 Speaker 2: this before. 46 00:02:06,200 --> 00:02:08,440 Speaker 1: I thought it might be a nice sort of chat 47 00:02:09,040 --> 00:02:11,920 Speaker 1: for anyone listening who's looking to improve their general nutrition, 48 00:02:12,400 --> 00:02:14,400 Speaker 1: because of course we do talk a lot about weight control, 49 00:02:14,520 --> 00:02:16,320 Speaker 1: given a lot of our listeners are interested in that. 50 00:02:16,840 --> 00:02:18,320 Speaker 1: But I thought it was a really nice chance to 51 00:02:18,320 --> 00:02:20,400 Speaker 1: talk about some of those superfoods that we probably as 52 00:02:20,440 --> 00:02:23,919 Speaker 1: dieticians take for granted that we routinely slip into our diet. 53 00:02:24,040 --> 00:02:26,480 Speaker 2: So for me, the first one is leafy greens. 54 00:02:26,600 --> 00:02:28,960 Speaker 1: We know from the research that particularly for women in 55 00:02:29,000 --> 00:02:32,239 Speaker 1: their forties, for anyone who has inflammatory conditions, whether it's 56 00:02:32,520 --> 00:02:36,880 Speaker 1: high cholesterol, blood pressure, arthritis, chronic pain, that you should 57 00:02:36,880 --> 00:02:39,560 Speaker 1: be having at least two serves of leafy greens every 58 00:02:39,560 --> 00:02:42,160 Speaker 1: single day. Now that sounds a lot, but it's simply 59 00:02:42,200 --> 00:02:44,680 Speaker 1: having say a rocket or spinach salad at lunch, and 60 00:02:44,720 --> 00:02:46,880 Speaker 1: then making sure that there's some broccolini or broccoli on 61 00:02:46,880 --> 00:02:48,880 Speaker 1: the plate at night. Whenever there's a vegetable mix, there's 62 00:02:48,880 --> 00:02:51,280 Speaker 1: a green one. But the other one that really springs 63 00:02:51,320 --> 00:02:54,160 Speaker 1: to mind Leanne is that if I am ever reaching 64 00:02:54,240 --> 00:02:57,120 Speaker 1: for nuts, I will always make a concerted effort to 65 00:02:57,200 --> 00:03:01,720 Speaker 1: grab walnuts or like pipede, it's pumpkin seeds, because I 66 00:03:01,840 --> 00:03:05,120 Speaker 1: know even subconsciously now that they are the ones that 67 00:03:05,200 --> 00:03:08,520 Speaker 1: have got the highest proportion of plant based. 68 00:03:08,360 --> 00:03:09,240 Speaker 2: A Mega three fat. 69 00:03:09,360 --> 00:03:11,360 Speaker 1: So I have a lot of clients who love their nuts, 70 00:03:11,360 --> 00:03:14,840 Speaker 1: and they'll perhaps have nutspread on their toast or on crackers, 71 00:03:15,360 --> 00:03:17,680 Speaker 1: or they might grab almonds thinking they're really high protein. 72 00:03:17,760 --> 00:03:20,359 Speaker 1: But nutritionally, if I had to choose certain nuts and seeds, 73 00:03:20,360 --> 00:03:22,960 Speaker 1: I will always urge towards pumpkin seeds, which is why 74 00:03:23,000 --> 00:03:25,120 Speaker 1: we love the munch snacks that are pumpkin seed based 75 00:03:25,639 --> 00:03:27,960 Speaker 1: or a few walnuts, because if I'm going to candy 76 00:03:28,000 --> 00:03:29,959 Speaker 1: some nuts, this is actually a great trip for salads 77 00:03:30,200 --> 00:03:30,560 Speaker 1: if you. 78 00:03:30,520 --> 00:03:31,760 Speaker 2: Put any nuts that you enjoy. 79 00:03:31,840 --> 00:03:34,280 Speaker 1: Pecanns are another good one, quite high in a Mega three, 80 00:03:34,440 --> 00:03:36,160 Speaker 1: but walnuts, if you just get a little bit of 81 00:03:36,160 --> 00:03:38,160 Speaker 1: honey and drizzle it like I'm talking less than it, 82 00:03:38,240 --> 00:03:40,840 Speaker 1: like a very small amount, put it on baking paper 83 00:03:40,840 --> 00:03:42,720 Speaker 1: in the oven and bake it, and then take the 84 00:03:42,800 --> 00:03:44,320 Speaker 1: nuts out and put them in the fridge. They're so 85 00:03:44,360 --> 00:03:47,600 Speaker 1: beautiful and crunchy, and they're a great addition to a salad, 86 00:03:47,600 --> 00:03:49,560 Speaker 1: and that's a great way to get that daily intake. 87 00:03:50,000 --> 00:03:51,760 Speaker 2: And of course the other one is oily fish. 88 00:03:51,880 --> 00:03:54,360 Speaker 1: Now a lot of listeners will reach for tuna, and 89 00:03:54,440 --> 00:03:56,800 Speaker 1: certainly at the moment we were just talking about budgets before, 90 00:03:56,840 --> 00:03:59,600 Speaker 1: it's a very cost effective option to have tuna in 91 00:03:59,640 --> 00:04:02,600 Speaker 1: a salad on crackers, smakes tuna morn a tuna patties 92 00:04:02,640 --> 00:04:04,920 Speaker 1: for the family. But the truth is there a mega 93 00:04:04,920 --> 00:04:07,000 Speaker 1: threes are nowhere near as high as they are in 94 00:04:07,080 --> 00:04:10,400 Speaker 1: tin salmon. And there's other options that of course sudines. 95 00:04:10,720 --> 00:04:13,600 Speaker 1: There's things like smoked muscles, smoked oysters. These are really 96 00:04:13,680 --> 00:04:17,000 Speaker 1: nutrient rich proteins that offer that zinc but also a 97 00:04:17,040 --> 00:04:17,799 Speaker 1: Mega three fat. 98 00:04:17,839 --> 00:04:20,039 Speaker 2: And you know, definitely for anyone who's in. 99 00:04:20,040 --> 00:04:23,400 Speaker 1: Their perimenopausal menopausal years in which the body is in 100 00:04:23,440 --> 00:04:26,839 Speaker 1: a naturally inflamed state, or if you have inflammatory conditions, 101 00:04:26,880 --> 00:04:30,400 Speaker 1: blood glucose regulation issues, you should be including an Amiga 102 00:04:30,440 --> 00:04:34,040 Speaker 1: three rich fish most days, I would say to reap 103 00:04:34,080 --> 00:04:37,080 Speaker 1: the potential health benefits of doing so. So, just off 104 00:04:37,080 --> 00:04:38,680 Speaker 1: the top of my head, they're my first three that 105 00:04:38,720 --> 00:04:40,719 Speaker 1: I would say I'd love to see my clients eat 106 00:04:40,720 --> 00:04:43,520 Speaker 1: a lot more of for the huge health benefits. What 107 00:04:43,560 --> 00:04:44,919 Speaker 1: are the ones that spring to mind for you. 108 00:04:45,800 --> 00:04:47,520 Speaker 3: I'm still working with a lot of my clients and 109 00:04:47,520 --> 00:04:49,800 Speaker 3: getting amount of calcium that they need in each dart. 110 00:04:49,839 --> 00:04:51,520 Speaker 3: And i will say that most of my ladies who 111 00:04:51,520 --> 00:04:54,280 Speaker 3: are menopausal all beyond will be on at least a 112 00:04:54,279 --> 00:04:56,479 Speaker 3: half dose of a calcium supe orthy'll we take it 113 00:04:56,520 --> 00:04:59,320 Speaker 3: kind of every second day because the requirements are something 114 00:04:59,360 --> 00:05:01,479 Speaker 3: like thirteen hundred milligrams a day, like it's a lot, 115 00:05:01,480 --> 00:05:03,160 Speaker 3: Like it's three to four serves of dairy. And if 116 00:05:03,200 --> 00:05:05,320 Speaker 3: you're not someone that loves dairy or has a lot 117 00:05:05,320 --> 00:05:07,320 Speaker 3: of dairy, it's a hard slog to actually get a 118 00:05:07,320 --> 00:05:08,279 Speaker 3: lot in through diets. 119 00:05:08,360 --> 00:05:10,160 Speaker 4: So I've been using a lot of. 120 00:05:10,240 --> 00:05:13,719 Speaker 3: Figs calcium set tofu white beans, even soy milk, like 121 00:05:13,760 --> 00:05:16,680 Speaker 3: if my clients don't like regular dairy milk. I'm not 122 00:05:16,720 --> 00:05:18,840 Speaker 3: a huge fan of using things like the almond milks 123 00:05:18,880 --> 00:05:21,760 Speaker 3: or the plant milks unless they are really fortified. There 124 00:05:21,760 --> 00:05:23,840 Speaker 3: are some brands that fortify, but you know, some of 125 00:05:23,880 --> 00:05:25,800 Speaker 3: them are fifty milligrams or one hundred, like if I'm 126 00:05:25,839 --> 00:05:27,880 Speaker 3: looking at a plant based milk, and we absolutely cover 127 00:05:27,960 --> 00:05:30,200 Speaker 3: this on the podcast before, I want upwards of two 128 00:05:30,200 --> 00:05:32,839 Speaker 3: fifty to three hundred milligrams per cup in that milk, 129 00:05:32,960 --> 00:05:35,000 Speaker 3: particularly if they're having, you know, a milky coffee each 130 00:05:35,040 --> 00:05:37,200 Speaker 3: day it's on plant based milk. I want a good 131 00:05:37,200 --> 00:05:39,520 Speaker 3: serve of calcium in each day. And the other one 132 00:05:39,520 --> 00:05:42,040 Speaker 3: for females, like we've always talked about, is iron. Particularly 133 00:05:42,040 --> 00:05:44,480 Speaker 3: if you have heavy periods. You really need to make 134 00:05:44,520 --> 00:05:46,560 Speaker 3: sure you're having red meat a couple of times a week. 135 00:05:46,600 --> 00:05:49,039 Speaker 3: And if you're not someone that likes little chooses not eat, 136 00:05:49,240 --> 00:05:52,720 Speaker 3: no problem. But your vegetarian based meals cannot just be 137 00:05:52,839 --> 00:05:55,359 Speaker 3: veggies and carbs on the plate. They absolutely have to 138 00:05:55,400 --> 00:05:59,200 Speaker 3: include beans, legumes and tofu. A big one for me 139 00:05:59,240 --> 00:06:00,920 Speaker 3: that I use with a lot of my Lady Susie 140 00:06:01,000 --> 00:06:03,920 Speaker 3: to get the iron in is dried apricots and roasted chickpeas. 141 00:06:03,920 --> 00:06:06,520 Speaker 3: That's a really awesome combo which is good in plant 142 00:06:06,520 --> 00:06:08,480 Speaker 3: based iron. And we always want to try to include 143 00:06:08,480 --> 00:06:11,120 Speaker 3: a vitamin sea saurce to help the absorption, as well 144 00:06:11,120 --> 00:06:13,320 Speaker 3: as using a bit of capsicum or tomatoes and a 145 00:06:13,360 --> 00:06:15,560 Speaker 3: meal or squeezing a little bit of lemon or orangeuese 146 00:06:15,560 --> 00:06:17,440 Speaker 3: on top of a salad to help absorb that plant 147 00:06:17,440 --> 00:06:19,920 Speaker 3: based iron is another good little trick. And then fiber 148 00:06:20,040 --> 00:06:23,960 Speaker 3: fiber is the in my books, the supernutrients. It's really 149 00:06:24,000 --> 00:06:26,240 Speaker 3: something that the majority of us rains lack, and it's 150 00:06:26,240 --> 00:06:28,880 Speaker 3: not just because of the salas and veggies. A lot 151 00:06:28,880 --> 00:06:30,760 Speaker 3: of us are far in calves. We're not eating enough 152 00:06:30,800 --> 00:06:33,680 Speaker 3: whole grams. We're fearing fats because they're too high calorie. 153 00:06:33,720 --> 00:06:35,360 Speaker 3: As you said, we're not getting the server nuts in 154 00:06:35,400 --> 00:06:37,880 Speaker 3: each day. We're not getting anywhere near enough seeds either, 155 00:06:38,200 --> 00:06:41,200 Speaker 3: things like cheer seeds, flax seeds, LSA mix, even our 156 00:06:41,279 --> 00:06:43,719 Speaker 3: nut butters. You know, we're also fearful of calories because 157 00:06:43,720 --> 00:06:45,960 Speaker 3: we're all trying to drop body fat. And that's fine. 158 00:06:46,000 --> 00:06:49,400 Speaker 3: I appreciate that. It's an intricate balance between not consuming 159 00:06:49,400 --> 00:06:51,560 Speaker 3: too many calories, but also you go too low on 160 00:06:51,560 --> 00:06:53,479 Speaker 3: your deficit and guess what, you're cutting out all of 161 00:06:53,520 --> 00:06:55,159 Speaker 3: these really important nutrients. 162 00:06:55,160 --> 00:06:56,080 Speaker 4: So if you're not. 163 00:06:55,960 --> 00:06:58,440 Speaker 3: Feeling like yourself, if your energy is down, if your 164 00:06:58,720 --> 00:07:01,480 Speaker 3: your mood's down, if you're having troubles you know, sleeping, 165 00:07:01,520 --> 00:07:03,400 Speaker 3: if super stress and anxious, and you've been in a 166 00:07:03,440 --> 00:07:05,640 Speaker 3: deficit for a while, perhaps it's time to come out 167 00:07:05,640 --> 00:07:07,680 Speaker 3: of that deficit, which leads us really nicely into our 168 00:07:07,720 --> 00:07:08,200 Speaker 3: next segment. 169 00:07:08,240 --> 00:07:10,440 Speaker 4: SUSI, which we're about to do just to get in 170 00:07:10,520 --> 00:07:12,480 Speaker 4: some more nutrients, particularly at this time of year. 171 00:07:12,520 --> 00:07:15,120 Speaker 3: A lot of my clients, myself included, it's only April, 172 00:07:15,320 --> 00:07:17,000 Speaker 3: you know, we're not even halfway through the year yet, 173 00:07:17,040 --> 00:07:19,400 Speaker 3: a lot of us are feeling very fatigued and burnt 174 00:07:19,400 --> 00:07:21,600 Speaker 3: out already, so we kind of need to make sure 175 00:07:21,640 --> 00:07:24,200 Speaker 3: that we're focusing on a really good quality diet now. 176 00:07:24,400 --> 00:07:26,160 Speaker 3: We're not going to make it really through the assemble 177 00:07:26,200 --> 00:07:28,600 Speaker 3: without you know, hitting and crushing a wall or getting sick. 178 00:07:28,640 --> 00:07:30,880 Speaker 3: You know, we're coming into those winter months very soon, 179 00:07:30,920 --> 00:07:33,000 Speaker 3: as we really want to make sure we're prioritizing those 180 00:07:33,080 --> 00:07:35,960 Speaker 3: nutrients in now to help, you know, boost our munity 181 00:07:36,000 --> 00:07:37,880 Speaker 3: and our gut heals for later on. 182 00:07:38,440 --> 00:07:40,280 Speaker 1: There's a couple more that's bring to mind that I 183 00:07:40,320 --> 00:07:44,240 Speaker 1: am frequently mentioning to clients. I am a massive fan 184 00:07:44,280 --> 00:07:47,640 Speaker 1: of beechroot juice because it's actually one of the few 185 00:07:47,760 --> 00:07:51,480 Speaker 1: specific foods shown to have a natural anti inflammatory effect 186 00:07:51,920 --> 00:07:55,320 Speaker 1: and shown to relieve some symptoms of some types of 187 00:07:55,400 --> 00:07:58,800 Speaker 1: arthritis and inflammatory conditions. We also know that it improves 188 00:07:58,840 --> 00:08:01,520 Speaker 1: blood flow and can help reach blood pressure. Now in 189 00:08:01,560 --> 00:08:03,560 Speaker 1: the old days prior to Covid. There was a great 190 00:08:03,640 --> 00:08:05,840 Speaker 1: beechtreot juice. I think it was ninety percent beech treet 191 00:08:05,840 --> 00:08:07,840 Speaker 1: in ten percent Apple. It was the car Law I 192 00:08:07,840 --> 00:08:11,120 Speaker 1: think brand that was important. Unfortunately you can't get it anymore. 193 00:08:11,120 --> 00:08:13,160 Speaker 1: But there are a couple of beet root products. I 194 00:08:13,160 --> 00:08:16,480 Speaker 1: think daaries do kind of a smaller beech troot juice, 195 00:08:16,920 --> 00:08:18,680 Speaker 1: or if you've got a juice at home and time 196 00:08:18,720 --> 00:08:21,520 Speaker 1: and inclination to do your own. I only give it 197 00:08:21,520 --> 00:08:22,920 Speaker 1: to my clients as a bit of a shot, like 198 00:08:23,000 --> 00:08:24,840 Speaker 1: not a big glass of juice, like I'm talking like 199 00:08:24,880 --> 00:08:28,160 Speaker 1: one hundred meal, but certainly, anecdotally I have very positive 200 00:08:28,160 --> 00:08:30,960 Speaker 1: results with clients with blood pressure and inflammatory conditions. 201 00:08:30,960 --> 00:08:32,600 Speaker 2: So I think beet treats the other one that I 202 00:08:32,640 --> 00:08:33,360 Speaker 2: often turn. 203 00:08:33,240 --> 00:08:36,440 Speaker 1: To, and I think broccoli couliflowers another one, which is 204 00:08:36,440 --> 00:08:39,640 Speaker 1: why the broccoli cauliflower rices are also quite convenient, because 205 00:08:39,679 --> 00:08:42,920 Speaker 1: if you don't love that kind of cruciferis of vegetable, 206 00:08:43,040 --> 00:08:45,280 Speaker 1: you don't like the flavor or steam broccoli on a plate, 207 00:08:45,320 --> 00:08:47,920 Speaker 1: and of course it doesn't juice very well either. We've 208 00:08:47,920 --> 00:08:50,960 Speaker 1: had several recipes where people have grated actually cauliflower into 209 00:08:50,960 --> 00:08:54,120 Speaker 1: oats that can be a great option to But the 210 00:08:54,679 --> 00:08:58,000 Speaker 1: frozen varieties of the couliflower, broccoli rice are great substitutes 211 00:08:58,160 --> 00:09:01,400 Speaker 1: in homemade fried rice or with dumplings, so they're a 212 00:09:01,400 --> 00:09:05,040 Speaker 1: great addition. Unhulled tahini one of the richest natural sources 213 00:09:05,040 --> 00:09:07,400 Speaker 1: of calcium. So for anyone who's on a plant based diet, 214 00:09:07,440 --> 00:09:10,240 Speaker 1: who doesn't tolerate dairy, who's worried about the health of 215 00:09:10,280 --> 00:09:14,080 Speaker 1: your bones, just add a tablespoon of unhulled tahini. It's 216 00:09:14,120 --> 00:09:16,079 Speaker 1: got a massive amount of calcium in it. So that's 217 00:09:16,080 --> 00:09:18,920 Speaker 1: another little super food to supercharge your day. Oh, I 218 00:09:18,960 --> 00:09:20,480 Speaker 1: know the other thing I want to talk about. You're 219 00:09:20,480 --> 00:09:22,640 Speaker 1: talking about fiber, And of course we've got a lot 220 00:09:22,640 --> 00:09:25,080 Speaker 1: of Chris Bread fans, and we've had the Alina fallout 221 00:09:25,120 --> 00:09:28,160 Speaker 1: that we're all still recovering from. But my other favorite 222 00:09:28,240 --> 00:09:32,720 Speaker 1: gut cracker Raevita. How good are Ravita for getting a 223 00:09:32,760 --> 00:09:35,880 Speaker 1: beautiful dose of dietary fiber that or my other goats 224 00:09:35,880 --> 00:09:38,040 Speaker 1: All brand or brand does have a bit of sugar, 225 00:09:38,400 --> 00:09:40,440 Speaker 1: but for gut health, if you can tolerate it, there's 226 00:09:40,480 --> 00:09:42,800 Speaker 1: nothing better than a bowl of All Bread or just 227 00:09:42,840 --> 00:09:45,720 Speaker 1: a few tablespoons in a smoothie. Or as an addition, 228 00:09:46,360 --> 00:09:49,520 Speaker 1: or there's similar category. Is rievita a beautiful type of 229 00:09:49,520 --> 00:09:51,760 Speaker 1: fiber for the gut, so a great swap if you 230 00:09:51,840 --> 00:09:54,199 Speaker 1: enjoy that with tuna and crackers, you can really supercharge 231 00:09:54,240 --> 00:09:57,400 Speaker 1: your intake of some of those nutrients absolutely. 232 00:09:58,080 --> 00:10:00,400 Speaker 3: So you see, moving on to our next segment talking 233 00:10:00,480 --> 00:10:03,360 Speaker 3: about diet break. So a little interesting article came up 234 00:10:03,400 --> 00:10:06,040 Speaker 3: this week around why you would want to consider a 235 00:10:06,040 --> 00:10:08,120 Speaker 3: diet break for weight loss, And I think it's a 236 00:10:08,160 --> 00:10:10,400 Speaker 3: really interesting concept series because I actually just did this 237 00:10:10,440 --> 00:10:12,319 Speaker 3: with a client of mine for the last two weeks 238 00:10:12,360 --> 00:10:14,240 Speaker 3: because she had a couple of things and we knew 239 00:10:14,280 --> 00:10:16,160 Speaker 3: that they were coming up. One was her daughter's birthday. 240 00:10:16,200 --> 00:10:18,840 Speaker 3: One was a big celebration with work. There was like 241 00:10:18,840 --> 00:10:21,439 Speaker 3: a it was like a six or seven course degustation 242 00:10:21,600 --> 00:10:24,040 Speaker 3: meal wine pairing, like just a beautiful thing that she 243 00:10:24,080 --> 00:10:25,319 Speaker 3: didn't really want to miss out on. 244 00:10:25,600 --> 00:10:27,160 Speaker 4: And then there was a third thing. I can't remember 245 00:10:27,160 --> 00:10:28,520 Speaker 4: what it was, but there were three. 246 00:10:28,360 --> 00:10:30,760 Speaker 3: Things in the succession of basically you know, across eight 247 00:10:30,840 --> 00:10:32,440 Speaker 3: or nine days, and it was just going to be 248 00:10:32,480 --> 00:10:34,839 Speaker 3: really really difficult to come to a calorie deficit or 249 00:10:34,880 --> 00:10:38,840 Speaker 3: actually achieve that. So rather than trying you know, and 250 00:10:38,880 --> 00:10:40,920 Speaker 3: failing a deficit for that week or so. What we 251 00:10:40,960 --> 00:10:43,199 Speaker 3: did is we strategically brought her out of the deficit 252 00:10:43,240 --> 00:10:44,959 Speaker 3: and gave her a bit of a diet break. Now, 253 00:10:45,000 --> 00:10:47,240 Speaker 3: a diet break doesn't mean a free for all, right. 254 00:10:47,240 --> 00:10:49,520 Speaker 3: A diet break is it completely falling off the wagon, 255 00:10:49,600 --> 00:10:52,520 Speaker 3: eating everything in sight and regaining three or four kilos. 256 00:10:52,720 --> 00:10:53,839 Speaker 4: A diet break. 257 00:10:53,679 --> 00:10:57,600 Speaker 3: Is this strategically planned I'm going to say, event within 258 00:10:57,679 --> 00:11:00,000 Speaker 3: your current nutrition deficit to give you a little bit 259 00:11:00,040 --> 00:11:03,200 Speaker 3: more flexibility and calories. But the goal of a diet 260 00:11:03,240 --> 00:11:05,840 Speaker 3: break is really not to gain much weight, if any 261 00:11:05,880 --> 00:11:08,240 Speaker 3: at all, So you have to be very strategic. You 262 00:11:08,280 --> 00:11:10,280 Speaker 3: can't if you put yourself in a say four or 263 00:11:10,320 --> 00:11:12,640 Speaker 3: five hundred calorie deficit to lose weight. You can't go 264 00:11:12,679 --> 00:11:15,040 Speaker 3: and readd the five hundred calories back in. It has 265 00:11:15,080 --> 00:11:18,160 Speaker 3: to be slightly smaller than your true maintenance because for 266 00:11:18,200 --> 00:11:20,920 Speaker 3: a lot of people, you downregulate metabolically when you've been 267 00:11:20,920 --> 00:11:23,000 Speaker 3: in a deficit for a little while, and that's just 268 00:11:23,160 --> 00:11:25,760 Speaker 3: very normal. That's kind of the science behind dieting. You know, 269 00:11:25,800 --> 00:11:27,880 Speaker 3: your body starts to slow things down and slow all 270 00:11:27,920 --> 00:11:30,120 Speaker 3: the processes down, so you can't just whack all those 271 00:11:30,160 --> 00:11:32,719 Speaker 3: calories back in overnight and hope that you know your 272 00:11:32,720 --> 00:11:35,280 Speaker 3: body's going to know exactly what to do with them. 273 00:11:35,400 --> 00:11:37,640 Speaker 4: So it's not quite a reverse diet. 274 00:11:37,840 --> 00:11:40,400 Speaker 3: It's just a strategic, small increase in calories, a couple 275 00:11:40,400 --> 00:11:42,600 Speaker 3: of hundred calories for maybe a week or two. I 276 00:11:42,640 --> 00:11:45,280 Speaker 3: don't generally recommend it for longer than about two maybe 277 00:11:45,320 --> 00:11:48,959 Speaker 3: three weeks max. Because I do find that, like we 278 00:11:49,080 --> 00:11:51,040 Speaker 3: talked about this on the podcast before, again, the more 279 00:11:51,080 --> 00:11:52,960 Speaker 3: sugre you have, the more sugar you want, you tend 280 00:11:52,960 --> 00:11:55,200 Speaker 3: to break out of some of the routines and structure 281 00:11:55,200 --> 00:11:57,400 Speaker 3: and habits that you've got yourself into to achieve the 282 00:11:57,440 --> 00:11:59,840 Speaker 3: phallus and the calorie deficit. So the longer you stay 283 00:11:59,840 --> 00:12:01,680 Speaker 3: out of that, or you stay on that diet break, 284 00:12:01,760 --> 00:12:03,960 Speaker 3: sometimes the harder it can be mentally to get back 285 00:12:04,040 --> 00:12:07,360 Speaker 3: into the deficit again. But I think a good I 286 00:12:07,400 --> 00:12:09,880 Speaker 3: guess a few reasons why you would take a diet 287 00:12:09,960 --> 00:12:12,120 Speaker 3: break so often when I see with my clients is 288 00:12:12,480 --> 00:12:14,320 Speaker 3: knowing that we've got a really big kind of social 289 00:12:14,360 --> 00:12:16,360 Speaker 3: calendar coming up. It might be your birthday, it might 290 00:12:16,400 --> 00:12:18,360 Speaker 3: be a wedding of anniversary, you might have a good 291 00:12:18,400 --> 00:12:20,480 Speaker 3: friend's wedding that you want to attend, and it's like 292 00:12:20,520 --> 00:12:21,520 Speaker 3: a two or three day event. 293 00:12:21,600 --> 00:12:23,000 Speaker 4: You might be going on holidays for a week. 294 00:12:23,040 --> 00:12:24,880 Speaker 3: You know, if I go on vacation to some my 295 00:12:24,960 --> 00:12:27,920 Speaker 3: fabulous like Paris, for example, I'm certainly not going to 296 00:12:27,920 --> 00:12:29,800 Speaker 3: be trying to achieve a calorie deficit. I'm going to 297 00:12:29,800 --> 00:12:32,480 Speaker 3: be wanting some of those beautiful croissants and baghetts and 298 00:12:32,520 --> 00:12:34,240 Speaker 3: that sort of thing, and a nice glass of friends 299 00:12:34,320 --> 00:12:36,440 Speaker 3: Rose with my lunch. But I'm going to be doing 300 00:12:36,520 --> 00:12:38,520 Speaker 3: it in a strategic way where a goal will not 301 00:12:38,559 --> 00:12:40,480 Speaker 3: be to really gain much weight at all. So, like 302 00:12:40,480 --> 00:12:42,240 Speaker 3: I said, it's not a free for all, but it 303 00:12:42,360 --> 00:12:44,600 Speaker 3: is a really good thing to consider. If you've been 304 00:12:44,640 --> 00:12:46,839 Speaker 3: in a calorie deficit for a couple of months, if 305 00:12:46,840 --> 00:12:49,640 Speaker 3: you're hungry, if you're grumpy, if you're tired, if your 306 00:12:49,720 --> 00:12:52,720 Speaker 3: energy levels have tanked, if you're really struggling to get 307 00:12:52,720 --> 00:12:55,400 Speaker 3: through your workouts, if you're not making any progress with 308 00:12:55,480 --> 00:12:59,760 Speaker 3: your workouts, if you're constantly sick or getting injured, or 309 00:12:59,760 --> 00:13:02,240 Speaker 3: if you your sleep is being impacted. All of those 310 00:13:02,280 --> 00:13:04,880 Speaker 3: can be signs that your calories are potentially too low 311 00:13:05,160 --> 00:13:07,480 Speaker 3: or you've been a deficit for too long, and if 312 00:13:07,480 --> 00:13:09,800 Speaker 3: you've hit a weight loss plateau and the weight's just 313 00:13:09,880 --> 00:13:13,000 Speaker 3: not going anywhere, potentially a diet break could be another 314 00:13:13,000 --> 00:13:14,800 Speaker 3: good reason. So they're kind of the signs that we 315 00:13:14,840 --> 00:13:17,400 Speaker 3: would look for to take a diet break and the 316 00:13:17,520 --> 00:13:20,400 Speaker 3: reason that you'd want to do one now to reverse 317 00:13:20,440 --> 00:13:22,480 Speaker 3: all of those sites, you know, to give you more energy, 318 00:13:22,520 --> 00:13:24,880 Speaker 3: to boost your mood, to boost your energy levels, to 319 00:13:24,920 --> 00:13:27,880 Speaker 3: help you sleep better, to actually give you a metabolic boost. 320 00:13:27,880 --> 00:13:29,880 Speaker 3: Because the body doesn't like to be in a calorie 321 00:13:29,880 --> 00:13:32,560 Speaker 3: deficit for too long. We do want to slowly increase 322 00:13:32,600 --> 00:13:35,480 Speaker 3: those calories because it helps us kind of bring back 323 00:13:35,520 --> 00:13:38,640 Speaker 3: our metabolism. So even though you might have down regulated 324 00:13:38,679 --> 00:13:42,079 Speaker 3: your metabolism or quote unquote ruinr metabolism, you can always 325 00:13:42,080 --> 00:13:44,000 Speaker 3: bring it back from there. And the two best ways 326 00:13:44,040 --> 00:13:46,559 Speaker 3: to bring BACKU metabolism are AI to eat more calories 327 00:13:46,720 --> 00:13:49,079 Speaker 3: and be to do some strength and resistance space training. 328 00:13:49,120 --> 00:13:50,640 Speaker 3: So if you're doing both of those things at the 329 00:13:50,679 --> 00:13:52,880 Speaker 3: same time, you can rest assure that you're doing the 330 00:13:53,000 --> 00:13:56,440 Speaker 3: right things from a metabolic health perspective. So they're probably 331 00:13:56,480 --> 00:13:58,400 Speaker 3: the biggest reasons i'd want a client to take a 332 00:13:58,440 --> 00:14:00,920 Speaker 3: diet break. Some of the benefit of why you would 333 00:14:00,920 --> 00:14:03,280 Speaker 3: want to do that, and like I said, you probably 334 00:14:03,360 --> 00:14:05,520 Speaker 3: don't want to do it for too long because the 335 00:14:05,600 --> 00:14:07,600 Speaker 3: longer you do it, the less structure and routine you 336 00:14:07,640 --> 00:14:10,360 Speaker 3: can tend to have, the more you can kind of slip. 337 00:14:10,040 --> 00:14:11,720 Speaker 4: Away from the goals. 338 00:14:11,760 --> 00:14:13,520 Speaker 3: And you might find that the first week is fine, 339 00:14:13,559 --> 00:14:16,000 Speaker 3: you were relatively able to maintain the weight, Week two 340 00:14:16,080 --> 00:14:17,720 Speaker 3: you might have got up on a half a kilo 341 00:14:17,720 --> 00:14:19,400 Speaker 3: of a killer, and by week three or four you 342 00:14:19,440 --> 00:14:21,880 Speaker 3: might see that weight steadily rising back up again. So 343 00:14:21,920 --> 00:14:23,920 Speaker 3: I do think it should be something that's planned and 344 00:14:23,960 --> 00:14:26,680 Speaker 3: strategic for a small amount of time, and then if 345 00:14:26,720 --> 00:14:28,400 Speaker 3: you need to or you want to go back into 346 00:14:28,400 --> 00:14:31,520 Speaker 3: your deficit and maintain those good habits and structures and routines, 347 00:14:31,640 --> 00:14:33,400 Speaker 3: because the longer you're out of the deficit of four, 348 00:14:33,480 --> 00:14:35,280 Speaker 3: it can be a lot harder to actually get back 349 00:14:35,280 --> 00:14:35,600 Speaker 3: in there. 350 00:14:36,280 --> 00:14:36,600 Speaker 2: I think. 351 00:14:36,640 --> 00:14:38,360 Speaker 1: For me, first of all, I had never seen this 352 00:14:38,440 --> 00:14:41,120 Speaker 1: as an article before, which I thought was great because 353 00:14:41,120 --> 00:14:42,760 Speaker 1: I thought it would resonate with a lot of people, 354 00:14:42,760 --> 00:14:44,680 Speaker 1: and it was in business inside it, which actually do 355 00:14:44,800 --> 00:14:48,520 Speaker 1: some great content. The two reasons I use it with 356 00:14:48,600 --> 00:14:52,280 Speaker 1: clients is if they're no longer experiencing hunger, so hunger 357 00:14:52,360 --> 00:14:55,720 Speaker 1: is one of the most powerful indicators of metabolism. So 358 00:14:55,800 --> 00:14:57,840 Speaker 1: if you've been following a very similar meal plan for 359 00:14:57,920 --> 00:15:00,280 Speaker 1: quite some time and are no longer noticing hunger and 360 00:15:00,280 --> 00:15:02,840 Speaker 1: seat of almost back to that autoque eating, for me, 361 00:15:02,920 --> 00:15:05,640 Speaker 1: that's a sign that maybe you've been restricting too much 362 00:15:05,720 --> 00:15:08,520 Speaker 1: carbohydrate and calories for too long and you want to 363 00:15:08,560 --> 00:15:10,000 Speaker 1: mix it up a little bit just to give. 364 00:15:09,880 --> 00:15:10,920 Speaker 2: Metabolism a boost. 365 00:15:11,280 --> 00:15:13,480 Speaker 1: But the other one leam, which is probably going to 366 00:15:13,520 --> 00:15:17,600 Speaker 1: resonate with more listeners, is when you're psychologically fatigued from. 367 00:15:17,440 --> 00:15:19,760 Speaker 2: Your food that you're feeling blur about it. 368 00:15:19,880 --> 00:15:22,640 Speaker 1: You're almost feeling resentful that you can't have certain things 369 00:15:22,640 --> 00:15:24,800 Speaker 1: that you might feel like you've been doing the same 370 00:15:24,840 --> 00:15:25,760 Speaker 1: thing for too long. 371 00:15:26,000 --> 00:15:27,320 Speaker 2: You're just feeling like bored. 372 00:15:27,800 --> 00:15:29,880 Speaker 1: And sometimes you know you might be getting great results 373 00:15:29,920 --> 00:15:32,200 Speaker 1: on the scales or with your body composition goals, but 374 00:15:32,520 --> 00:15:33,560 Speaker 1: you're just a bit over it. 375 00:15:33,800 --> 00:15:35,280 Speaker 2: And that all sometimes funny. 376 00:15:35,280 --> 00:15:37,000 Speaker 1: As soon as you give people permission to go and 377 00:15:37,120 --> 00:15:41,080 Speaker 1: order whatever they like at a restaurant or indulge in dessert, 378 00:15:41,120 --> 00:15:43,280 Speaker 1: all of a sudden, they get re energized again with 379 00:15:43,320 --> 00:15:45,720 Speaker 1: their food and remind that it's not meant to be 380 00:15:45,800 --> 00:15:49,800 Speaker 1: any level of restriction, psychological or actual. And if you're 381 00:15:50,080 --> 00:15:52,240 Speaker 1: noticing that, that's a sign you might need to judge 382 00:15:52,320 --> 00:15:54,840 Speaker 1: your basic meal plan up so you include more foods 383 00:15:54,880 --> 00:15:56,680 Speaker 1: that you get enjoyment from, or just mix it up 384 00:15:56,680 --> 00:16:00,000 Speaker 1: with different variety. So for anyone listening who is, let's 385 00:16:00,280 --> 00:16:02,880 Speaker 1: eating the same breakfast for the last of twelve months, 386 00:16:03,040 --> 00:16:06,360 Speaker 1: or the same you know, salad bag from coals or 387 00:16:06,360 --> 00:16:08,800 Speaker 1: woolies and chins of tuna for lunch. 388 00:16:09,240 --> 00:16:09,760 Speaker 2: Mix it up. 389 00:16:09,760 --> 00:16:12,480 Speaker 1: There's a million different options out there, and sometimes it's 390 00:16:12,520 --> 00:16:14,600 Speaker 1: just a bit of psychological fatigue and we don't have 391 00:16:14,640 --> 00:16:17,320 Speaker 1: the capacity and it's busy lives to think about what 392 00:16:17,640 --> 00:16:20,560 Speaker 1: we could try or could use. And yeah, just the 393 00:16:20,600 --> 00:16:22,880 Speaker 1: freedom to go and actually order and really consider what 394 00:16:22,920 --> 00:16:25,880 Speaker 1: you feel like having as opposed to eating on autoque 395 00:16:26,480 --> 00:16:28,200 Speaker 1: is often the only thing that you need, just to 396 00:16:28,240 --> 00:16:30,600 Speaker 1: mix it up again. So yeah, certainly, you know, like 397 00:16:30,640 --> 00:16:33,160 Speaker 1: you describe, if people are going away somewhere amazing or 398 00:16:33,200 --> 00:16:35,440 Speaker 1: it's just been easter. So I've certainly encouraged my clients 399 00:16:35,440 --> 00:16:38,560 Speaker 1: to enjoy Easter treats on the Easter days, but be 400 00:16:38,600 --> 00:16:40,960 Speaker 1: able to do it mindfully and in moderation that I 401 00:16:40,960 --> 00:16:43,320 Speaker 1: would say for anyone who's literally been eating the same 402 00:16:43,440 --> 00:16:45,880 Speaker 1: thing for months, if not years at a time, one 403 00:16:45,920 --> 00:16:48,240 Speaker 1: of the best things you can do metabolically and psychologically 404 00:16:48,400 --> 00:16:50,640 Speaker 1: is just mix it up and really get back in 405 00:16:50,680 --> 00:16:53,680 Speaker 1: touch with your body's natural hunger and appetite as well 406 00:16:53,760 --> 00:16:57,360 Speaker 1: as the desire to seek out food that you actually 407 00:16:57,480 --> 00:17:00,000 Speaker 1: feel like eating, and really consider what your body's tech 408 00:17:00,000 --> 00:17:04,119 Speaker 1: telling you that you will be satisfying to you. All Right, Well, 409 00:17:04,200 --> 00:17:07,040 Speaker 1: Leanne had been shopping recently and had set me a 410 00:17:07,080 --> 00:17:09,560 Speaker 1: whole lot of new products in the supermarket. So there 411 00:17:09,560 --> 00:17:11,960 Speaker 1: has actually been quite a few new releases out there, 412 00:17:11,960 --> 00:17:14,840 Speaker 1: which is interesting in this time of sort of economic 413 00:17:14,880 --> 00:17:18,000 Speaker 1: tightness that companies are still releasing new products. And it's 414 00:17:18,160 --> 00:17:21,560 Speaker 1: tough market in supermarket because if they don't do well 415 00:17:21,600 --> 00:17:23,360 Speaker 1: in a very short period of time, they usually get 416 00:17:23,440 --> 00:17:24,520 Speaker 1: deleted pretty quickly. 417 00:17:24,560 --> 00:17:25,479 Speaker 2: So we'll see how they go. 418 00:17:25,960 --> 00:17:28,760 Speaker 1: But this one was probably the first in the category 419 00:17:29,320 --> 00:17:34,840 Speaker 1: that I've seen, which is the Uncle Toby's Goodness Shakes. Now, 420 00:17:34,920 --> 00:17:38,240 Speaker 1: this is a very interesting breakfast product because you actually 421 00:17:38,280 --> 00:17:41,840 Speaker 1: don't find it in the breakfast section, So you found 422 00:17:41,880 --> 00:17:44,400 Speaker 1: these Leanne in like the hot chocolate section, because we're 423 00:17:44,400 --> 00:17:46,360 Speaker 1: in the middle of formulating some hot chocolate tricks. We're 424 00:17:46,359 --> 00:17:48,080 Speaker 1: spending a lot of time in the hot chocolate section, 425 00:17:48,760 --> 00:17:52,560 Speaker 1: and these shakes are actually positioned there, like near the 426 00:17:52,640 --> 00:17:55,919 Speaker 1: Jarrah and that component of the supermarket is that that's right? 427 00:17:55,960 --> 00:17:56,800 Speaker 2: What's where you found them? 428 00:17:57,359 --> 00:17:58,720 Speaker 4: Honestly, I can't remember. It was a bit. 429 00:17:58,880 --> 00:18:00,280 Speaker 3: I went shopping on Easter Week and I was a 430 00:18:00,280 --> 00:18:01,560 Speaker 3: bit in nuss. I was like trying to get in 431 00:18:01,600 --> 00:18:03,240 Speaker 3: and out that I kept finding all these new products. 432 00:18:03,240 --> 00:18:05,320 Speaker 3: I'm like, Oh, must send this SUSI, Oh, must send 433 00:18:05,320 --> 00:18:08,960 Speaker 3: this ter SUSI. So my brain's a bit mushed, yeah. 434 00:18:08,680 --> 00:18:12,160 Speaker 2: Because I hadn't seen it. But they come in three flavors. 435 00:18:12,160 --> 00:18:16,040 Speaker 1: There's like mango, banana berry, and they retail is that 436 00:18:16,200 --> 00:18:16,919 Speaker 1: eight fifty? 437 00:18:16,960 --> 00:18:18,920 Speaker 2: How many do you get for eight dollars fifty? 438 00:18:19,320 --> 00:18:21,359 Speaker 3: I'm not sure. I'm just trying to look online. It 439 00:18:21,359 --> 00:18:23,120 Speaker 3: looks like you just get one sashe but that can't 440 00:18:23,160 --> 00:18:25,639 Speaker 3: be right. It must be in a box. So I imagine 441 00:18:25,560 --> 00:18:27,840 Speaker 3: there's yeah, imagine there's a couple that they do say 442 00:18:27,840 --> 00:18:30,080 Speaker 3: eight to fifty, but I imagine that there's quite a 443 00:18:30,080 --> 00:18:32,359 Speaker 3: few in there. It doesn't give us much information online. 444 00:18:32,359 --> 00:18:34,920 Speaker 3: They are brand new, so that the Uncle Taby's Goodness shakes, 445 00:18:35,160 --> 00:18:37,680 Speaker 3: and they're designed to be a breakfast shake. Basically you 446 00:18:37,800 --> 00:18:39,640 Speaker 3: either shake it up with milk or water. I would 447 00:18:39,640 --> 00:18:42,000 Speaker 3: certainly recommend milk because they are very low in calories. 448 00:18:42,040 --> 00:18:44,680 Speaker 3: Oh sorry, seven serves. You get seven in the pack there. 449 00:18:44,600 --> 00:18:46,600 Speaker 2: Okay, so that's like a dollar a serve, so not 450 00:18:46,720 --> 00:18:47,200 Speaker 2: too bad. 451 00:18:47,440 --> 00:18:48,440 Speaker 4: Yeah, very affordable. 452 00:18:48,920 --> 00:18:51,679 Speaker 3: An ingredient wise, starting with skim milk powder, so they 453 00:18:51,680 --> 00:18:53,960 Speaker 3: do contain dairies. If you're not somebody that chooses to 454 00:18:53,960 --> 00:18:56,080 Speaker 3: eat or wants to have dairy, obviously this option is 455 00:18:56,119 --> 00:18:58,800 Speaker 3: not for you. So skim milk powders are first ingredient, 456 00:18:58,800 --> 00:19:01,639 Speaker 3: followed by milk protein, then oat fiber which is a 457 00:19:01,680 --> 00:19:03,919 Speaker 3: really nice little addition to boost the fiber in it, 458 00:19:04,000 --> 00:19:07,199 Speaker 3: followed by oat flour eleven percent. Then we've got sugar, 459 00:19:07,320 --> 00:19:10,879 Speaker 3: tapioca flour, mango powder six percent that adds that mango 460 00:19:10,960 --> 00:19:15,159 Speaker 3: flavor in there, vegetable gums, flavors, and some color. So 461 00:19:15,240 --> 00:19:17,760 Speaker 3: this product does contain glutenous well, so not appropriate for 462 00:19:17,800 --> 00:19:21,359 Speaker 3: ours Celiac listeners. And so basically the options are you 463 00:19:21,480 --> 00:19:23,679 Speaker 3: add it into like a blender or into like a 464 00:19:23,840 --> 00:19:25,800 Speaker 3: you know, like a protein shaker, and you can either 465 00:19:25,840 --> 00:19:27,480 Speaker 3: mix it with milk or water. I'm going to read 466 00:19:27,480 --> 00:19:29,960 Speaker 3: at the skim milk option or the light milk option. 467 00:19:30,320 --> 00:19:32,720 Speaker 3: So adding it to two hundred mils So just shive 468 00:19:32,720 --> 00:19:35,200 Speaker 3: a cup of light milk and mixing that up gives 469 00:19:35,240 --> 00:19:37,920 Speaker 3: you six hundred and forty kilo jules twelve point one 470 00:19:37,960 --> 00:19:40,520 Speaker 3: grams of protein, which is a decent little hit of protein. 471 00:19:40,800 --> 00:19:42,800 Speaker 3: If it was my clients wanting this for breakfast, I 472 00:19:42,800 --> 00:19:44,680 Speaker 3: would say that that's not enough protein, so I would 473 00:19:44,680 --> 00:19:46,360 Speaker 3: get them to add a little bit of extra protein 474 00:19:46,400 --> 00:19:50,080 Speaker 3: powder in there. Hintint, using something like designed by Dietitians 475 00:19:50,080 --> 00:19:52,240 Speaker 3: our Protein Range. If you haven't seen it, go check 476 00:19:52,240 --> 00:19:54,720 Speaker 3: it out designed by dietis dot com. Now back to 477 00:19:54,760 --> 00:19:58,480 Speaker 3: the shak. Fat for the serve is two point seven grams, 478 00:19:58,480 --> 00:20:01,560 Speaker 3: one point nine being saturated, so still quite low. Twenty 479 00:20:01,600 --> 00:20:04,199 Speaker 3: two grams of carbohydrates is fifteen point eight of that 480 00:20:04,240 --> 00:20:07,399 Speaker 3: being sugar. That's probably ideally higher than I would like 481 00:20:07,480 --> 00:20:09,479 Speaker 3: that for my clients to see. Some of that is natural, 482 00:20:09,560 --> 00:20:11,760 Speaker 3: some of that is added because sugar is an ingredient 483 00:20:11,800 --> 00:20:14,800 Speaker 3: in there as well. Two point six grams of dietary fiber. 484 00:20:15,320 --> 00:20:17,639 Speaker 3: It's good, but I would want that to be higher, 485 00:20:17,680 --> 00:20:19,639 Speaker 3: if I'm being honest, If this was a breakfast option 486 00:20:19,720 --> 00:20:21,679 Speaker 3: for my client, I would want that to be higher. 487 00:20:21,720 --> 00:20:23,320 Speaker 3: So I would be getting them to add a bit 488 00:20:23,320 --> 00:20:25,439 Speaker 3: of protein powder and also adding a little bit of 489 00:20:25,440 --> 00:20:27,560 Speaker 3: fruit or some nuts and seeds in there, just to 490 00:20:27,560 --> 00:20:30,680 Speaker 3: boost that overall fiber and protein content. And then the 491 00:20:30,760 --> 00:20:33,399 Speaker 3: calcium is really good. It's three hundred and ninety milligrams, 492 00:20:33,400 --> 00:20:36,479 Speaker 3: which is excellent. Obviously that's mixing that with two hundred 493 00:20:36,520 --> 00:20:37,679 Speaker 3: millals of milk as. 494 00:20:37,560 --> 00:20:39,680 Speaker 4: Well, so an interesting product. 495 00:20:39,920 --> 00:20:42,640 Speaker 3: I wouldn't think for my clients or myself it would 496 00:20:42,680 --> 00:20:45,160 Speaker 3: be what I would term nutritionally complete. But I think 497 00:20:45,160 --> 00:20:49,119 Speaker 3: it's a really nice base to add two depending on 498 00:20:49,160 --> 00:20:52,359 Speaker 3: what your nutritional clients are, requirements are to add too 499 00:20:52,520 --> 00:20:54,639 Speaker 3: that shape to kind of round that out and make 500 00:20:54,720 --> 00:20:56,320 Speaker 3: that a little bit higher in protein, a little bit 501 00:20:56,359 --> 00:20:58,280 Speaker 3: higher in dietary fiber. Maybe you need a bit more 502 00:20:58,320 --> 00:21:00,600 Speaker 3: carbs if you're quite active. I just think it's a 503 00:21:00,640 --> 00:21:03,080 Speaker 3: really nice base to start off with anyway, and quite 504 00:21:03,080 --> 00:21:05,800 Speaker 3: affordable a dollar something to serve, I think, So. 505 00:21:05,920 --> 00:21:09,040 Speaker 1: Can you tell me what is the protein per serve 506 00:21:09,080 --> 00:21:10,560 Speaker 1: in the sachet without the. 507 00:21:10,440 --> 00:21:14,120 Speaker 4: Milk, without the milk is five point one grams. 508 00:21:14,320 --> 00:21:15,840 Speaker 2: Okay, that's right. I had to look this morning. 509 00:21:16,080 --> 00:21:18,080 Speaker 1: I think they're actually on sale AD eight fifty. I've 510 00:21:18,080 --> 00:21:21,280 Speaker 1: just had another look. I think they're eleven normally. I 511 00:21:21,320 --> 00:21:23,840 Speaker 1: agree one hundred percent with you. That is literally what 512 00:21:23,960 --> 00:21:26,199 Speaker 1: I thought. It's not high enough in protein. We like 513 00:21:26,240 --> 00:21:28,239 Speaker 1: our clients in general to have at least twenty, if 514 00:21:28,280 --> 00:21:30,400 Speaker 1: not close it to thirty grams of protein per serve. 515 00:21:31,000 --> 00:21:31,480 Speaker 2: I thought the. 516 00:21:31,440 --> 00:21:34,280 Speaker 1: Sugars were pretty high, and I thought, really, it's you're 517 00:21:34,320 --> 00:21:36,560 Speaker 1: paying a couple of dollars for five grams of protein. 518 00:21:36,600 --> 00:21:40,040 Speaker 1: It's not inexpensive. I think, you know, for people perhaps 519 00:21:40,080 --> 00:21:42,960 Speaker 1: who are traveling and want to have a backup meal 520 00:21:43,040 --> 00:21:45,439 Speaker 1: that's half you know, nutrition. If you go into Asian countries, 521 00:21:45,440 --> 00:21:47,480 Speaker 1: for example, that Japam wha, it's really chicky to get 522 00:21:47,480 --> 00:21:50,040 Speaker 1: breakfast options. I've got a client over there at the 523 00:21:50,040 --> 00:21:53,080 Speaker 1: moment who struggled. You could potentially take the sachets they're 524 00:21:53,119 --> 00:21:55,439 Speaker 1: sealed quite safely, and then add it to some skimmed 525 00:21:55,440 --> 00:21:58,760 Speaker 1: milk and have some sort of nutritionally half balanced breakfast. 526 00:21:58,840 --> 00:22:01,080 Speaker 1: But for me, I think they're too high in sugar, 527 00:22:01,440 --> 00:22:04,160 Speaker 1: not high enough in fiber and nowhere near enough protein, 528 00:22:04,240 --> 00:22:06,920 Speaker 1: so I probably wouldn't really go to them. You could 529 00:22:06,920 --> 00:22:09,280 Speaker 1: probably use them with kids though, as a quick breakfast 530 00:22:09,359 --> 00:22:09,639 Speaker 1: on the go. 531 00:22:10,359 --> 00:22:11,080 Speaker 4: Yeah that would be good. 532 00:22:11,200 --> 00:22:13,199 Speaker 3: Yeah, yeah, because calorie wise for adults, I would think 533 00:22:13,200 --> 00:22:16,160 Speaker 3: they're again probably too low, particularly if you're active. But yeah, 534 00:22:16,160 --> 00:22:18,280 Speaker 3: it could be actually good for younger kids in the 535 00:22:18,320 --> 00:22:20,520 Speaker 3: protein's level, which is actually what we want for kids. 536 00:22:20,560 --> 00:22:22,720 Speaker 4: And it's got a good you know, two. 537 00:22:22,480 --> 00:22:24,600 Speaker 3: Point six three grams of fiber is actually quite good 538 00:22:24,600 --> 00:22:26,480 Speaker 3: for kids as well, So yeah, it could be good 539 00:22:26,480 --> 00:22:29,040 Speaker 3: for kids. Be hind sugar, those do anything. 540 00:22:29,000 --> 00:22:32,520 Speaker 1: Yeah, better than a sugar cereal though you were struggling 541 00:22:32,560 --> 00:22:34,480 Speaker 1: to get breakfast into them, but you needed to shake, 542 00:22:34,520 --> 00:22:36,520 Speaker 1: you had a long commute, and you could sort of 543 00:22:36,520 --> 00:22:38,280 Speaker 1: stick them in the car with some milk and that 544 00:22:38,520 --> 00:22:41,000 Speaker 1: it's pretty good for kids. But yeah, I just thought 545 00:22:41,000 --> 00:22:42,480 Speaker 1: it was interesting and I think we'll see I think 546 00:22:42,520 --> 00:22:44,960 Speaker 1: Carmens has released a new Pordge to go. Actually haven't 547 00:22:45,000 --> 00:22:46,760 Speaker 1: had a close look at it, but I think we'll 548 00:22:46,800 --> 00:22:49,399 Speaker 1: see more and more of those convenient breakfast options because 549 00:22:49,440 --> 00:22:51,760 Speaker 1: we know the cereal aisle is under pressure in terms 550 00:22:51,840 --> 00:22:53,520 Speaker 1: of quick and easy options. 551 00:22:53,119 --> 00:22:56,639 Speaker 2: And proteins where it's at as a buzzword. So I 552 00:22:56,800 --> 00:22:57,280 Speaker 2: am like you. 553 00:22:57,320 --> 00:22:59,639 Speaker 1: I prefer our designed by dieticians as a base to 554 00:22:59,680 --> 00:23:01,560 Speaker 1: a shape, and I get my clients to blend it 555 00:23:01,600 --> 00:23:05,840 Speaker 1: with some banana and berries and that's nutritionally outstanding. But yeah, 556 00:23:06,000 --> 00:23:08,280 Speaker 1: just a convenient product that if you're seeing it, probably 557 00:23:08,280 --> 00:23:10,600 Speaker 1: great for high school kids, primary school kids. Probably not 558 00:23:10,680 --> 00:23:13,359 Speaker 1: the best choices for women, particularly if you're goale scut loss. 559 00:23:14,040 --> 00:23:15,840 Speaker 1: All right, Well, to wrap us up today, we am 560 00:23:16,359 --> 00:23:20,280 Speaker 1: a common nutrition issue many people will identify with, particularly 561 00:23:20,320 --> 00:23:21,200 Speaker 1: if you're a toast lover. 562 00:23:22,119 --> 00:23:23,479 Speaker 2: What do you put on the toast? 563 00:23:23,560 --> 00:23:25,960 Speaker 1: Because when I'm writing a meal plan for clients and 564 00:23:26,000 --> 00:23:28,000 Speaker 1: if I put, say, eggs on toy so I won't 565 00:23:28,040 --> 00:23:29,560 Speaker 1: say add margarine or butter. 566 00:23:30,560 --> 00:23:32,080 Speaker 2: And then I'll have some clients will say, am I 567 00:23:32,119 --> 00:23:32,920 Speaker 2: allowed to spread? 568 00:23:33,280 --> 00:23:34,920 Speaker 1: And I'll say, oh, a little bit if you really 569 00:23:34,960 --> 00:23:38,640 Speaker 1: need it, But really process spread like vegetable oil, margarines 570 00:23:38,680 --> 00:23:41,240 Speaker 1: and not great additions to the diet. It's like anything, 571 00:23:41,240 --> 00:23:43,280 Speaker 1: a small amount, it's not going to hurt you. Is 572 00:23:43,280 --> 00:23:46,120 Speaker 1: it better than butter? Probably six and one half dozen 573 00:23:46,160 --> 00:23:48,000 Speaker 1: the other I think a small amount of butter. The 574 00:23:48,080 --> 00:23:49,960 Speaker 1: main nan ones one hundred percent spread of will butter. 575 00:23:50,480 --> 00:23:52,720 Speaker 1: I probably go something more like a nuttlex light, which 576 00:23:52,760 --> 00:23:55,240 Speaker 1: has got a reasonably high proportion of long chain fats 577 00:23:55,240 --> 00:23:55,520 Speaker 1: in it. 578 00:23:55,840 --> 00:23:57,920 Speaker 2: But I think the less ingen we use the better. 579 00:23:58,000 --> 00:23:59,879 Speaker 1: It would certainly be preferable to have a very thin 580 00:24:00,040 --> 00:24:02,800 Speaker 1: spread of AVO or nutspread then adding one of those 581 00:24:02,840 --> 00:24:05,679 Speaker 1: more process spreads. But if you're like a veggiemite lover 582 00:24:05,840 --> 00:24:08,080 Speaker 1: like me, you'll understand that it's really hard to have 583 00:24:08,160 --> 00:24:10,000 Speaker 1: dry toast with that a little bit, so they would 584 00:24:10,040 --> 00:24:12,480 Speaker 1: be my best pick. A thin spread of the mainland 585 00:24:12,480 --> 00:24:15,199 Speaker 1: spreadable one hundred percent butter, because a lot of the 586 00:24:15,200 --> 00:24:18,240 Speaker 1: butter ones are actually blends of margarine and butter, even lowpack, 587 00:24:18,720 --> 00:24:20,760 Speaker 1: so you really need to look at labels. You better 588 00:24:20,760 --> 00:24:23,520 Speaker 1: to buy butter if that's what you want, or my 589 00:24:23,760 --> 00:24:25,679 Speaker 1: I don't mind them not a lex light and just 590 00:24:25,760 --> 00:24:27,760 Speaker 1: use a very small amount. And I certainly don't waste 591 00:24:27,760 --> 00:24:30,359 Speaker 1: money on cholesterol lowering margarines. There's much better ways to 592 00:24:30,359 --> 00:24:33,440 Speaker 1: lower cholesterol than with a margarine. But yeah, I think 593 00:24:33,440 --> 00:24:35,320 Speaker 1: the take home message is generally the less you have, 594 00:24:35,400 --> 00:24:37,560 Speaker 1: the better, but a tinier small amount just to sort 595 00:24:37,600 --> 00:24:39,800 Speaker 1: of moisten the toast, a little bit of particularly if 596 00:24:39,800 --> 00:24:42,000 Speaker 1: you like veggimite is not the end of the world. 597 00:24:42,560 --> 00:24:45,080 Speaker 3: Yeah, I agree, like it's I think it's fine to use. Certainly, 598 00:24:45,080 --> 00:24:46,720 Speaker 3: if I was having a soup or something like that 599 00:24:46,720 --> 00:24:48,359 Speaker 3: where I wanted to dip a toast in, I'm not 600 00:24:48,400 --> 00:24:50,000 Speaker 3: a fan of dipping it dry, so I would use 601 00:24:50,040 --> 00:24:51,880 Speaker 3: some sort of spread. I personally, I like the olive 602 00:24:51,880 --> 00:24:53,159 Speaker 3: oil one. That's what we happ in the fridge. I 603 00:24:53,200 --> 00:24:55,520 Speaker 3: don't use a lot of it. I might use I 604 00:24:55,520 --> 00:24:57,320 Speaker 3: don't once a week at max. Like I'm not a 605 00:24:57,359 --> 00:24:59,359 Speaker 3: big If I have toast, I will have eggs with 606 00:24:59,359 --> 00:25:01,360 Speaker 3: the bitter hi neon it, or I'll have almond butter 607 00:25:01,440 --> 00:25:03,119 Speaker 3: on it. I'll have some cottage cheese like for me, 608 00:25:03,160 --> 00:25:05,199 Speaker 3: they're much better options if I was having toast. But 609 00:25:05,240 --> 00:25:07,040 Speaker 3: if I was using toast to accompany a meal and I 610 00:25:07,080 --> 00:25:09,160 Speaker 3: was dipping it into something like a soup, I would 611 00:25:09,200 --> 00:25:11,199 Speaker 3: absolutely have a little bit of say spread on it. 612 00:25:11,200 --> 00:25:12,360 Speaker 4: So I don't think it's a bad thing. 613 00:25:12,400 --> 00:25:14,600 Speaker 3: But if you are someone who regularly eats it, and 614 00:25:14,680 --> 00:25:16,760 Speaker 3: I think, again, I don't use a lot of spreads 615 00:25:16,760 --> 00:25:18,720 Speaker 3: because I'm not really a sandwich person like I never 616 00:25:18,760 --> 00:25:20,880 Speaker 3: really have been. I'll occasionally have a sandwich, but often 617 00:25:20,880 --> 00:25:23,080 Speaker 3: I'm eating a hot lunch, like a meal prep lunch, 618 00:25:23,160 --> 00:25:25,120 Speaker 3: or some leftovers from dinner or something, so I don't 619 00:25:25,160 --> 00:25:27,600 Speaker 3: regularly have a sandwich, so I'm not someone that uses 620 00:25:27,640 --> 00:25:29,359 Speaker 3: a lot of it. But if you do, you probably 621 00:25:29,400 --> 00:25:31,320 Speaker 3: want to be reading your nutrition labels a little bit 622 00:25:31,359 --> 00:25:33,440 Speaker 3: more and kind of looking, I guess for a better 623 00:25:33,520 --> 00:25:35,560 Speaker 3: quality one, and maybe something with a bit of reduced 624 00:25:35,560 --> 00:25:38,360 Speaker 3: sodium as well, if you're having something like that regularly 625 00:25:38,359 --> 00:25:40,399 Speaker 3: on bread, which again can be quite high in sodium 626 00:25:40,440 --> 00:25:40,760 Speaker 3: as well. 627 00:25:41,280 --> 00:25:43,520 Speaker 2: Actually, you know what, I use a lot. I like 628 00:25:43,560 --> 00:25:45,080 Speaker 2: the Audi goats cheese spread. 629 00:25:45,560 --> 00:25:46,200 Speaker 4: Yeah that's good. 630 00:25:46,280 --> 00:25:48,840 Speaker 1: Yeah, that's good, tasty, and you don't need very much 631 00:25:48,880 --> 00:25:51,120 Speaker 1: of it, Like even if I'm having eggs, I'll put 632 00:25:51,200 --> 00:25:55,040 Speaker 1: that just thin and eggs and tomato delicious. So yeah, 633 00:25:55,040 --> 00:25:57,400 Speaker 1: there's lots of others, and certainly like some fresh avocado 634 00:25:57,480 --> 00:26:00,440 Speaker 1: thing is a million times better, so naturally it's best, 635 00:26:00,440 --> 00:26:02,920 Speaker 1: but a little bit of the others won't hurt all rightly. 636 00:26:03,000 --> 00:26:04,119 Speaker 2: And well that brings us to the end of the 637 00:26:04,200 --> 00:26:05,600 Speaker 2: nutrition couch for another Wednesday. 638 00:26:05,760 --> 00:26:07,439 Speaker 1: Could you please keep telling your friends about us, and 639 00:26:07,480 --> 00:26:10,600 Speaker 1: if you have, by any chance purchased out designed by 640 00:26:10,600 --> 00:26:14,520 Speaker 1: dieticians Nourish Protein Powder. We are very keen for some 641 00:26:14,600 --> 00:26:16,879 Speaker 1: listeners to give us a review, so please, if you 642 00:26:16,960 --> 00:26:18,879 Speaker 1: go to your account, you can leave a review and 643 00:26:18,920 --> 00:26:20,840 Speaker 1: we would be so grateful because we're trying to get 644 00:26:20,880 --> 00:26:23,399 Speaker 1: the word out there about the Nourish pre and probiotic 645 00:26:23,520 --> 00:26:25,800 Speaker 1: and the Nourish Women's blends, So we would be so 646 00:26:25,840 --> 00:26:28,080 Speaker 1: grateful if you could do that, And we will see 647 00:26:28,080 --> 00:26:30,920 Speaker 1: you the same time next week for another weekly drop. 648 00:26:31,080 --> 00:26:32,800 Speaker 2: Have a great week, catch you guys next week.