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Speaker 1: Are you the person who most frequently cooks dinner at home?

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Speaker 1: If you are going to ask you a question, and

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Speaker 1: I want you to be really.

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Speaker 2: Honest, how many.

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Speaker 1: Meals do you actually cook? Do you cook one meal

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Speaker 1: for the entire family, or do you make one for

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Speaker 1: you and your husband and then one for the kids,

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Speaker 1: or do you actually make several different meals to cater

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Speaker 1: for all of the food likes and dislikes of the

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Speaker 1: entire family. Today, on the Nutrition Couch podcast, we are

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Speaker 1: going to take a very close look at fussy eating

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Speaker 1: at home, what the research shows and how you can

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Speaker 1: cut way back on how many meals you might find

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Speaker 1: yourself making each and every night. Hi, I'm Susy Burrow

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Speaker 1: and Olean Wood, and as a credited practicing dieticians, we

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Speaker 1: bring you the Nutrition Couch, a buye weekly chat on

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Speaker 1: everything that is going on in the world of food,

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Speaker 1: diets and nutrition as well as fussy eating. Today we're

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Speaker 1: going to have a closer look at how many hours

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Speaker 1: you are actually sitting down and what this means for

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Speaker 1: our metabolism and for our health. And our listener question

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Speaker 1: is about snacking and Leanna and I are going to

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Speaker 1: get really honest with you about what we think of

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Speaker 1: the word snacks. So Leanne, what's been going on MEA?

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Speaker 1: It appears has got some food allergies.

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Speaker 2: She hasn't devastated, the poor little devil. But I am

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Speaker 2: a I would say, an allergic person type like I

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Speaker 2: have had xmera, I've got hay fever. I randomly will

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Speaker 2: just like have some sort of hive on my lip

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Speaker 2: or on my eye, or like I'll get some random

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Speaker 2: swelling somewhere. I'm like, what did I eat? I don't

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Speaker 2: even know. So I would say I'm more of like

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Speaker 2: a sensitive, very sensitive type person. My mum's goet XMO,

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Speaker 2: David's whole family's side's got ex me as well. So

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Speaker 2: I think in reality it was bound to happen maybe,

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Speaker 2: But yeah, the poor little Love's got a peanut and

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Speaker 2: assessme allergy. So we just went to do the blood

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Speaker 2: test yesterday to find out how severe they are, and

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Speaker 2: she may be eligible for a boiled peanut challenge as

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Speaker 2: like a desensitization thing, but we just have to wait

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Speaker 2: to see how severe it comes back. As So watch

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Speaker 2: this space.

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Speaker 1: Because you didn't keep off anything when you were pregnant.

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Speaker 1: You here's the research which actually shows for people who

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Speaker 1: are pregnant, you're better to include all of those foods

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Speaker 1: in the diet.

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Speaker 2: And everything introduced her early as well, like from six

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Speaker 2: months as soon as we started soul as. We were

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Speaker 2: doing the allergens from day one, just slow and steady,

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Speaker 2: like really really small amounts. And it took the fifth

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Speaker 2: exposure to peanuts before she actually reacted and the third

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Speaker 2: exposure to tarhini or sesame before she reacted to that.

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Speaker 2: So I because of that, don't feel like it's too severe,

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Speaker 2: but I guess you never know. And she did have

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Speaker 2: a really when she did have the reaction to peanuts,

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Speaker 2: it was a big reaction that were very red, angry

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Speaker 2: hives all across her body, So that was a little

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Speaker 2: bit scary. But other than that, we're doing okay.

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Speaker 1: It's quite interesting you describe as being an allergy type

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Speaker 1: person because I have just generally very very high hystamine

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Speaker 1: as well. I'm always a bit puffy. And my one

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Speaker 1: of my little boys, one of my twins, only has

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Speaker 1: a shellfish allergy. So we've gone through the EpiPen process

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Speaker 1: and I'm sure I'm hoping he'll just grow out of it,

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Speaker 1: but he is also that child as you describe as

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Speaker 1: a phenotype or presentation, it is just more allergic. He

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Speaker 1: always has respiratory issues, So I think it's interesting when

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Speaker 1: you look at physiology like that. And of course what

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Speaker 1: we always try to do with kids is build immunity

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Speaker 1: by exposing them to a whole range of foods as

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Speaker 1: they get older and build their gut health and digestive health.

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Speaker 1: And hopefully, you know, with me out as well, she

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Speaker 1: will grow out of it. But it's always interesting as

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Speaker 1: a health professional when it cross your own path. I

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Speaker 1: think we're a lot more empathetic and aware when we're

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Speaker 1: dealing with some of these things ourselves.

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Speaker 2: Yeah.

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Speaker 1: So yeah, fingers crossed that she just grows out of it,

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Speaker 1: as we would hope, because I have to say, when

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Speaker 1: you were introducing some of those foods for her, you

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Speaker 1: were giving her tofu, and I was like, wow, that's adventurous.

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Speaker 2: I certainly not that adventurous. David made her tofu curry.

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Speaker 2: I send him the recipe and he did that once

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Speaker 2: and I was working, and she loved it. And it

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Speaker 2: was the same day that we did tofu one and

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Speaker 2: then peanut and I thought, oh my god, it's soy,

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Speaker 2: and I love so soy makes my milk preference, and

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Speaker 2: I was like, oh no, but it turns out it wasn't.

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Speaker 2: So we did the skin prick for that as well,

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Speaker 2: and she was absolutely fine with soy with sesame and peanut.

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Speaker 2: But just as a side the alogis was saying to me,

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Speaker 2: which I think is really interesting because me as a

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Speaker 2: COVID baby, you know, during all that whole COVID lovee,

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Speaker 2: I didn't get out much. I was very careful during

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Speaker 2: my pregnancy, did not expose myself. I didn't want to

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Speaker 2: get COVID, so I wasn't really getting out much. I

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Speaker 2: wasn't mingling, I wasn't doing the normal things that I do,

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Speaker 2: and same deal with when we had her. We had

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Speaker 2: her basically when the borders opened in Queensland in December

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Speaker 2: and there was a flood and a heightened number of cases,

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Speaker 2: and we were very careful. We didn't really leave the

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Speaker 2: house for like three or four months because we just

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Speaker 2: didn't want a newborn baby getting COVID. My alogist was

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Speaker 2: saying that a lot of these COVID babies, they're seeing

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Speaker 2: a lot more allergies in the last few years because

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Speaker 2: they just think that there's a big link between allergies

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Speaker 2: and gut health and the microbiome. The gut microbiome which

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Speaker 2: is linked to gilsis do we have a pet at home?

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Speaker 2: And I love a dog, but because we're building a

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Speaker 2: house at the moment, like we can't have that in

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Speaker 2: the apartment that we're in, So, like, we don't have

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Speaker 2: a dog at home. We haven't been around other kids

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Speaker 2: to expose her two different types of bacterias, and you know,

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Speaker 2: we haven't been out and about. She hasn't been in

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Speaker 2: the playground playing with dirt, and so it's a whole

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Speaker 2: range of factors she's saying. And I sort of said, oh,

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Speaker 2: I was a dietician. I feel like I did everything right,

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Speaker 2: and she said, you absolutely did. We just don't know

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Speaker 2: why some kids get allergies and some don't. Like it's

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Speaker 2: such a huge unexplored areas still, and I have so

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Speaker 2: many friends that are dieticians that have kids with allergies,

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Speaker 2: And you know, I've got other friends who honestly, their

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Speaker 2: kids eat far from ideal healthy aldome die and their

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Speaker 2: kids are absolutely okay. So there's definitely a couple of

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Speaker 2: missing links that we just don't know why some kids

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Speaker 2: get allergies and some don't, so I think it's an

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Speaker 2: exciting space that we'll see a lot more of in

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Speaker 2: the future.

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Speaker 1: So interesting about the COVID experience and not being exposed.

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Speaker 1: That makes you know, scientific sense to me. So yeah,

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Speaker 1: very interesting, all rightly, and well moving on with kids nutrition. Actually,

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Speaker 1: we know from our looking at episodes that have done

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Speaker 1: or been of particular interest to the nutrition couch listeners

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Speaker 1: that kids nutrition is is a big one. And chances

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Speaker 1: are we've got quite a lot of mums or or

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Speaker 1: whoever prepares the food, possibly dad's caregivers at home who

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Speaker 1: are interested in kids nutrition. So we thought it was

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Speaker 1: time to bring this up. And something that sprang to

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Speaker 1: mind was the common parental discussion of kids not eating

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Speaker 1: their dinner. And you know, used to spend a good

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Speaker 1: amount of time and effort and energy to put a

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Speaker 1: lovely meal on the table. And you have young children,

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Speaker 1: and I would describe anyone under the age of say ten,

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Speaker 1: and they suddenly say I don't like it, I don't

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Speaker 1: want it, I'm not eating it, or even younger children

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Speaker 1: where they just flatly refuse. And of course, as parents

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Speaker 1: were always so focused on making sure they're getting their

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Speaker 1: nutrition that we're sometimes likely then to make something else

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Speaker 1: for them, offer them something a different meal, or routinely

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Speaker 1: be making several different meals for household members. I know

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Speaker 1: that I've got a lot of clients who may feed

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Speaker 1: the children earlier something relatively simple, and have a more

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Speaker 1: complicated meal for themselves and their partner later in the evening.

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Speaker 1: But I thought it was time to discuss some research

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Speaker 1: in this area because fussy eating is something that comes

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Speaker 1: up all the time. So I'm not going to go

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Speaker 1: into the scientific definition of fussy eating because I think

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Speaker 1: I really want to concentrate on practical strategies. But I

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Speaker 1: want to refer to a study on fussy eating behavior

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Speaker 1: where children were routinely rejecting meal times at that occasion,

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Speaker 1: particularly at dinner, and of the biggest predictors of fussy

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Speaker 1: eating behavior in a study was parents preparing different meals.

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Speaker 1: And research has concluded that just the simple act of

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Speaker 1: when a child says no, I'm not eating the spaghetti bolonnaise,

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Speaker 1: orm not eating the fish and vegetables, when a parent

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Speaker 1: then goes and makes a different meal, very very quickly

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Speaker 1: do young children learn that they're actually in charge at

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Speaker 1: home and parents will do exactly what they want and

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Speaker 1: will continue to request something that's perhaps more child friendly,

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Speaker 1: so maybe the chicken nuggets and fries, or the slice

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Speaker 1: of toast, or the yogurt and fruit rather than the

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Speaker 1: family meal, which is traditionally healthier or traditionally sort of

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Speaker 1: more protein and vegetables, and perhaps not as visually or

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Speaker 1: aesthetically appealing to children as sort of the white foods

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Speaker 1: like the white pasta and rice and chicken nuggets and

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Speaker 1: chips and all those those carb heavy foods that kids

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Speaker 1: tend to opt for. So first of all, I want

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Speaker 1: to acknowledge that feeding children and families really challenging at

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Speaker 1: the best of times, particularly in that second half of

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Speaker 1: the day where everyone is very tired. I will say

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Speaker 1: for children who are at long daycare or even preschool,

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Speaker 1: it's not uncommon for them not to be hungry at

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Speaker 1: dinner time because they've often had a hot meal in

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Speaker 1: care and they don't need a lot of calories, so

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Speaker 1: they're not overly hungry, so it's no skin off their

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Speaker 1: nose to say no, they don't want their fish and vegetables,

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Speaker 1: And of course if Mum then off as yogat and fruit,

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Speaker 1: they're going to take it as a sweet alternative. But

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Speaker 1: in the case where the child is perhaps primary school age,

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Speaker 1: and if you're routinely listening to their I don't want that,

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Speaker 1: I don't like that, and making something else, the worst

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Speaker 1: thing you can do is continue to make separate meals

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Speaker 1: for the family. Now, I also acknowledge that's easier said

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Speaker 1: than done, and you, certainly as a parent as a mum,

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Speaker 1: find it very difficult when a child hasn't eaten to

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Speaker 1: not be worried about them. But that act of continuing

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Speaker 1: to prepare multiple meals for the family is never going

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Speaker 1: to fix the problem. It's only going to make it

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Speaker 1: worse because it's basically empowering small children to think they

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Speaker 1: run the house, and they'll know that if they say

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Speaker 1: no to whatever doesn't really tickle their fancy, that you

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Speaker 1: will make something else that's probably more appealing, sweeter than

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Speaker 1: carbohydrate base. So what do you then do in the

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Speaker 1: case where they don't like the dinner. We've got a

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Speaker 1: few options here. Now, in its purest form, we would say,

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Speaker 1: no child who has healthy food available with starve in

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Speaker 1: the presence of food. But again I know that's theory

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Speaker 1: versus reality, and having a child who's crying and hungry,

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Speaker 1: and holding out on that and sending them to bed

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Speaker 1: hungry is too confronting for many parents. I would struggle

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Speaker 1: without myself. So what I would say is it simply

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Speaker 1: about making the meals a lot simpler. So kids like plain,

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Speaker 1: simple food, and if you always make sure that on

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Speaker 1: a plate they have at least one thing that they like.

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Speaker 1: So for example, you might make chicken stensal, cut it

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Speaker 1: into pieces. You might then put some cut carrots, a

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Speaker 1: few peas, and cut up tomato. As long as you

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Speaker 1: make sure there is one food that's healthy that they

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Speaker 1: like and they eat that, you're much better to send

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Speaker 1: them off and that they learn this is what we're

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Speaker 1: having for dinner. There might be foods in it that

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Speaker 1: you like and some that you don't. In theory like,

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Speaker 1: let's be honest, they don't. Really, It's not about whether

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Speaker 1: they like it or not. It's just whether what they

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Speaker 1: would prefer to eat and how hungry they are. And

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Speaker 1: then you will make meal times a whole lot easier

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Speaker 1: for yourself. I find that parents, in their quest to

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Speaker 1: be super parents, go to all this trouble with complicated

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Speaker 1: meals for kids, and kids just want a few little

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Speaker 1: bits on a plate that they pick out, and that's it.

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Speaker 1: Particularly by that time of night, particularly small children, they're

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Speaker 1: offer not very hungry, so as long as you've made

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Speaker 1: sure there's at least one food on that plate that

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Speaker 1: they enjoy. But making separate meals for every family member

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Speaker 1: is fraught and will never fix the underlying fussy eating

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Speaker 1: because it's simply reinforcing it. And I know that's confronting,

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Speaker 1: but that's what the research shows. And if you think

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Speaker 1: about it, and it makes sense. If a child says

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Speaker 1: to you, I don't like that, and then you offer

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Speaker 1: them something that's more appealing because it's sweeter, you know,

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Speaker 1: more of a dessert item carbi, easier to eat. Of

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Speaker 1: course they're going to keep doing it. Why would they not.

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Speaker 1: It's kids in attention, So I first acknowledge it's really difficult,

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Speaker 1: but it's one of the biggest predictors of fussy eating

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Speaker 1: behavior is making separate meals for different family members.

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Speaker 2: I agree, And I'm not going to add too much

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Speaker 2: here because I feel like when you I mean, we're

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Speaker 2: not really talking about too much science here, but you're

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Speaker 2: really talking about real life experience and what you've done

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Speaker 2: with the twins, and I've got mer and you know,

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Speaker 2: she's only been on soults for a few months, So

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Speaker 2: I'm not really going to input much here. But what

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Speaker 2: I do like to point some friends of mine and

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Speaker 2: colleagues in the direction of is a lovely feeding model,

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Speaker 2: which is basically the tagline is called raise a healthy

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Speaker 2: child who is a joy to feed. So it's an

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Speaker 2: American lady called Ellen Satter. And if you look up

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Speaker 2: the division of responsibility in feeding, essentially it puts on

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Speaker 2: the responsibility of where is the parent's responsibility when it

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Speaker 2: comes to food and what is the child's responsibility, So

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Speaker 2: as parents where responsible for when the meal time is,

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Speaker 2: what food is provided at the meal times, and setting

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Speaker 2: up a pleasant meal time environment, you know, at the table,

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Speaker 2: not in front of a device, so that they're distracted

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Speaker 2: and they don't want to eat. And then part of

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Speaker 2: the child's job is to decide if they choose to eat,

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Speaker 2: how much they choose to eat, and to learn to

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Speaker 2: behave well at meal times. If you basically just put

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Speaker 2: into Google division of responsibility of feeding, you'll come up

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Speaker 2: with this lovely feeding model. And I feel like as

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Speaker 2: adults and a humans, and I say this to my

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Speaker 2: clients all the time, Susie adults do well with structure.

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Speaker 2: We like structure, we like something to follow. We don't

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Speaker 2: like it to be too rigid. We need a bit

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Speaker 2: of flexibility there. But if you're really struggling with feeding

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Speaker 2: children and then the meal time is a nightmare, that

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Speaker 2: structure might be just what you're really looking for. And

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Speaker 2: realizing that if you've got a child who's male and nourish,

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Speaker 2: who's dropping off the groatth childs, we're sort of talking

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Speaker 2: about another thing here, like fussy eating with failure to

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Speaker 2: thrive versus just fussy eating and a kid that is

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Speaker 2: pretty well nourished. They're two sort of different things. And

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Speaker 2: if the child is growing well and they're fine, you

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Speaker 2: could choose them to put to bed hungry. But the

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Speaker 2: worst thing we can do is offer them a food,

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Speaker 2: as you said, and then replace that with something sweet

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Speaker 2: like fruit and yogurt, or some sort of snackpacky thing

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Speaker 2: like some biscuits or some crackers or something like that,

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Speaker 2: because the child then knows it's coming and they will

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Speaker 2: always choose some sort of a biscuit over like a healthy,

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Speaker 2: nourishing meal. So I feel like you take the meal

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Speaker 2: away and then you know, you can bring it back

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Speaker 2: later if they say that they're hungry, or as you said,

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Speaker 2: put something that's yummy, something they will eat on the plate,

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Speaker 2: like I don't know, a chicken nugget or like a sausage.

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Speaker 2: It might not be the most ideal part of you know,

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Speaker 2: a nourishing meal, but at least it's something that they

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Speaker 2: will eat, but in a small amount, you know, not

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Speaker 2: in huge amounts. And just a little tip that I

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Speaker 2: do for mea is I just make really small amounts

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Speaker 2: of something. So we're doing a bit of baby lead weeding,

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Speaker 2: and I feel like a lot on the Facebook page,

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Speaker 2: parents make these huge meals for like meals like just

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Speaker 2: hit eight months old and she's a good size, she's

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Speaker 2: a really good, well no size, but she still doesn't

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Speaker 2: eat that much. And if I was to put a

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Speaker 2: massive plate of food in front of her, I would

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Speaker 2: get really upset because she throws it on the floor,

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Speaker 2: she pulls it apart. Maybe twenty percent actually goes in

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Speaker 2: her mouth and the other eighty percent lands on the floor.

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Speaker 2: So I make tiny mini muffins. I make these really

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Speaker 2: tiny little meat balls, and I'll give her one finger

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Speaker 2: of avocado toasts with hemp seeds rather than the entire toast,

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Speaker 2: because that way it's only a really small amount, and

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Speaker 2: if she eats it and she likes it and she wants more,

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Speaker 2: I can put a little bit more on. But sometimes

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Speaker 2: I feel like just get overwhelmed with the amount of

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Speaker 2: food that we sort of expect them to eat, especially

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Speaker 2: as you said, towards the end of the day when

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Speaker 2: they're tired and they're just like they don't want to

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Speaker 2: buy of food, and then you put this enormous meal

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Speaker 2: in front of them and almost pressure them to eat it.

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Speaker 2: So like with adults, we do better with sort of

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Speaker 2: front ending out eating and eating more in the beginning

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Speaker 2: of the day and less as the day tape is on.

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Speaker 2: So as you've said on the potty before, Susie, having

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Speaker 2: the main meal at you know, midday or lunchtime, or

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Speaker 2: even a bit early like ten am, there's no reason.

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Speaker 2: I often will give me some a little bit of protein,

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Speaker 2: and you know, I might make a little lentil veggie

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Speaker 2: muffin or some scrambled eggs and some veggies in the morning,

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Speaker 2: and then towards night around five o'clock, it's getting a

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Speaker 2: bit later and she's a bit restless. I'll give her

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Speaker 2: just a little bit of yogurt a strawberry to munch on,

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Speaker 2: and maybe you know, something else small as well. So

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Speaker 2: it's like the main meal earlier in the day can

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Speaker 2: often work a little bit better for children as well,

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Speaker 2: particularly when they are quite younger.

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Speaker 1: It's true, and I will say that, yes, some of

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Speaker 1: this is based on my experience with the twins, but

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Speaker 1: that's actually research. So this was a paper done in

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Speaker 1: the General Appetite about do parents make kids it's fussy?

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Speaker 1: And they assess fussiness positive persuasion, So I say, you know,

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Speaker 1: you can have this if you eat forcing kids to

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Speaker 1: eat snacking and special meals, and they found the fussiness

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Speaker 1: degree was depended entirely by the use of special meals.

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Speaker 1: So yes, it is my personal experience, but also just

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Speaker 1: that is research evidence to show that that is a

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Speaker 1: significant scientific predictor that is associated with fussiness in increasing it.

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Speaker 2: Amazing.

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Speaker 1: Yeah, I just thought it's really interesting research because a

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Speaker 1: lot of parents do that. You know, we think we'll

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Speaker 1: try harder and we'll make more food and more options.

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Speaker 1: So it's for me about simplifying it and just being

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Speaker 1: aware that when the child learns that they will get

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Speaker 1: a different or special meal to everybody else, it's actually

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Speaker 1: doing more harm than good.

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Speaker 2: I love that, And that's taking the stress out of

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Speaker 2: meal times, because how stressful is it to prepare multiple

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Speaker 2: meals for the whole family versus one just for everybody.

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Speaker 2: And it's like, you know, the partner can have more,

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Speaker 2: the kids can have less. They can add tomato sauce

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Speaker 2: theirs if they really want to. The adults can add

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Speaker 2: more solid if they want to. So I'm all about

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Speaker 2: that and making more of those banquet type meals where

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Speaker 2: you kind of put it all in the middle of

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Speaker 2: the table, and the kids, depending on what age, can

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Speaker 2: take more, can take less. The same deal with partners,

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Speaker 2: and you know, females and males tend to have different

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Speaker 2: requirements as well. It's almost making meal times like a

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Speaker 2: buffet selection where there's a whole deconstructed, contracted type meals

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Speaker 2: deconstructed so you can put together your own pizza, you

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Speaker 2: can put together your own nuts overol or tacos, so

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Speaker 2: they have that autonomy and agency over it. But there's

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Speaker 2: a whole range of healthy options. Yeah, but everybody's eating

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Speaker 2: the same thing, so It's not like mum has her

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Speaker 2: separate meal for weight loss and the kids get their

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Speaker 2: separate meal because the parents' meal is too flavorsome or

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Speaker 2: whatever it might be. You know, I really like that

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Speaker 2: idea and great to hear that there's research and science

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Speaker 2: supporting that as well.

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Speaker 1: So simplify it, don't make it more complicated. Life is

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Speaker 1: hard enough. Meal times should not be right. And then

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Speaker 1: that brings us to the client case study of the

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Speaker 1: week SUSI, which is all about sitting. And too many

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Speaker 1: of our clients sit quite a lot. And I remember

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Speaker 1: reading US I said to you a couple of weeks ago,

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Speaker 1: there was a great headline that essentially said, I think

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Speaker 1: it was like sitting as a new cancer, or sitting

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Speaker 1: is worse than smoking. And it was a very you know,

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Speaker 1: clickbait type of headline, but it got me, You got

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Speaker 1: me hooked. I was like, what's this And I was

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Speaker 1: essentially saying the dangers of sitting In this day and age,

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Speaker 1: we just sit far too often, particularly with what do

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Speaker 1: we have nearly two years of lockdown in Australia. You

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Speaker 1: know a lot of us didn't get out much or

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Speaker 1: we were quote unquote allowed to leave the house for

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Speaker 1: an hour of exercise a day. Now most of us

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Speaker 1: are up.

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Speaker 2: For many, many many hours in the day. And I

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Speaker 2: had a client experience a day where this week where

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Speaker 2: she's she's sort of started as a new kind of mine.

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Speaker 2: And she said, Leah, nutrition is the thing that I

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Speaker 2: really struggle with. Exercise as well taken care of. And

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Speaker 2: I sort of took a word for it, and then

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Speaker 2: I sort of asked a few extra questions just as

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Speaker 2: we were wrapping up our call, and I said, oh, so,

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Speaker 2: you know, what do you do for exercise? And I

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Speaker 2: noticed that she was wearing one of those like fitbit

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Speaker 2: type watches, and I said, what are your average steps

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Speaker 2: each day? And she goes, oh, my steps are really

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Speaker 2: low because you know, I do weight small classes and

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Speaker 2: I don't really you know, I don't really move much

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Speaker 2: when I'm doing the weight So I'm like, that's great,

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Speaker 2: you know, the weight training is great. And turns out

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Speaker 2: that she just goes to like an F forty five

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Speaker 2: class I think four or five times a week and

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Speaker 2: she's like, my exercise is taken care of, don't worry

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Speaker 2: about me. So her average step count Susie was on

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Speaker 2: a good day, like two thousand and three thousand steps

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Speaker 2: and she's like on a bad day where I didn't

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Speaker 2: go to the gym and it's my rest day, like

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Speaker 2: not even a thousand because I sit up my work.

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Speaker 2: She had a really big, high pressure job. It was very,

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Speaker 2: very demanding. She would be sitting at her desk or

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Speaker 2: record your computer anywhere between ten to twelve hours a day.

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Speaker 2: She was barely moving. But she thought that because she

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Speaker 2: went to one high intensity of forty five class every

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Speaker 2: morning at the Cracker Dawn. I think she went to

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Speaker 2: like the five am or the five fifteen class, that

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Speaker 2: that was enough. And I was sort of trying to

432
00:18:25,280 --> 00:18:27,760
Speaker 2: explain to her, we have to do something more to

433
00:18:27,800 --> 00:18:30,399
Speaker 2: get the body moving because a forty five minute class,

434
00:18:30,400 --> 00:18:32,240
Speaker 2: and let's be honest, the first ten minutes of those

435
00:18:32,240 --> 00:18:34,720
Speaker 2: forty five minute classes is a warm up anyway, So

436
00:18:34,880 --> 00:18:37,560
Speaker 2: really you're only actively moving your body for probably thirty

437
00:18:37,560 --> 00:18:40,679
Speaker 2: five forty minutes total. She's moving for forty five minutes

438
00:18:40,720 --> 00:18:42,320
Speaker 2: and the rest of that time she's sitting on her

439
00:18:42,320 --> 00:18:45,000
Speaker 2: butt for ten to twelve hours a day. And I said,

440
00:18:45,280 --> 00:18:47,800
Speaker 2: the nutrition side of things absolutely needs work, but we

441
00:18:47,840 --> 00:18:49,680
Speaker 2: actually have to work on the movement side of things.

442
00:18:49,720 --> 00:18:51,439
Speaker 2: As well. I don't need you to go and go

443
00:18:51,520 --> 00:18:53,840
Speaker 2: for like a ten hour walk or anything like that,

444
00:18:53,880 --> 00:18:56,280
Speaker 2: but I need you to get some sort of movement

445
00:18:56,320 --> 00:18:58,199
Speaker 2: in during the day. So if you're waiting on a

446
00:18:58,240 --> 00:19:00,359
Speaker 2: client to call you, can we get ahead set and

447
00:19:00,400 --> 00:19:02,639
Speaker 2: pace up and down the apartment. Can we take a

448
00:19:02,680 --> 00:19:04,879
Speaker 2: fifteen minute break? You know, she normally eats lunch at

449
00:19:04,920 --> 00:19:06,639
Speaker 2: her desk, so we're working on that as well. And

450
00:19:06,640 --> 00:19:08,760
Speaker 2: I said, after lunch, can we take just ten minutes

451
00:19:08,800 --> 00:19:10,280
Speaker 2: and walk to the end of the street and come

452
00:19:10,280 --> 00:19:12,920
Speaker 2: back again. And a goal of ten thousand steps of

453
00:19:13,000 --> 00:19:16,440
Speaker 2: somebody like her is absolutely just not realistic or achievable.

454
00:19:16,600 --> 00:19:18,760
Speaker 2: So we set the goal of four thousand steps as

455
00:19:18,800 --> 00:19:21,080
Speaker 2: an average for the day, so she'd be doing four

456
00:19:21,080 --> 00:19:23,160
Speaker 2: thousand steps on average each day. And I said, if

457
00:19:23,200 --> 00:19:25,200
Speaker 2: some days it's crazy and you can't get away from

458
00:19:25,240 --> 00:19:27,280
Speaker 2: your desk and it's only two thousand steps, that I

459
00:19:27,359 --> 00:19:29,520
Speaker 2: need you to be pushing five six thousand on the

460
00:19:29,520 --> 00:19:31,800
Speaker 2: weekend or even a little bit more to bring that

461
00:19:31,880 --> 00:19:35,240
Speaker 2: average up overall. So I really do feel like sitting

462
00:19:35,359 --> 00:19:38,720
Speaker 2: is something that we're coming across more and more and more,

463
00:19:38,800 --> 00:19:41,800
Speaker 2: because I remember my my Nana's passed now, Susie, but

464
00:19:41,880 --> 00:19:43,720
Speaker 2: she used to walk. I'm sure she used to tell

465
00:19:43,720 --> 00:19:45,720
Speaker 2: me like an hour and a half to school every day,

466
00:19:45,760 --> 00:19:47,760
Speaker 2: and an hour and a half back from when she

467
00:19:47,880 --> 00:19:50,000
Speaker 2: was sort of like nine or ten years old. Like,

468
00:19:50,160 --> 00:19:53,160
Speaker 2: just the general movement that our grandparents, our great great

469
00:19:53,160 --> 00:19:56,240
Speaker 2: grandparents used to get in was astronomical compared to the

470
00:19:56,280 --> 00:19:58,640
Speaker 2: movement that we get these days, like too many of us.

471
00:19:58,760 --> 00:20:00,480
Speaker 2: Some of us, if we commute, my get a few

472
00:20:00,480 --> 00:20:02,840
Speaker 2: extra steps. So most of us in office based jobs

473
00:20:02,880 --> 00:20:06,040
Speaker 2: are working from home, particularly those who don't have children.

474
00:20:06,080 --> 00:20:07,920
Speaker 2: They're not running around after them all day, not doing

475
00:20:07,920 --> 00:20:11,439
Speaker 2: after school pickup. We're not moving anywhere near enough, and

476
00:20:11,440 --> 00:20:14,159
Speaker 2: our risk factor is for things like chronic diseases and

477
00:20:14,240 --> 00:20:17,239
Speaker 2: cancers and that sort of thing as skyrocketing because of

478
00:20:17,280 --> 00:20:18,080
Speaker 2: our lack of movement.

479
00:20:18,320 --> 00:20:21,280
Speaker 1: I saw a really interesting research paper on the effect

480
00:20:21,359 --> 00:20:24,240
Speaker 1: of working at home on overall health outcomes. Because, of course,

481
00:20:24,240 --> 00:20:27,600
Speaker 1: when lockdowns first began, there was kind of an energy

482
00:20:27,640 --> 00:20:29,119
Speaker 1: for many people that were like, right, well, we're going

483
00:20:29,200 --> 00:20:31,280
Speaker 1: to have time to exercise and we don't have the commute,

484
00:20:31,320 --> 00:20:33,840
Speaker 1: so we can use that to walk to the shops. Now,

485
00:20:34,119 --> 00:20:36,800
Speaker 1: the research is now showing that that is completely reversed,

486
00:20:36,960 --> 00:20:40,199
Speaker 1: and working at home is quite detrimental to general movement

487
00:20:40,520 --> 00:20:43,600
Speaker 1: because we don't have the commute because we're not going

488
00:20:43,640 --> 00:20:45,959
Speaker 1: to a different meeting room for meetings as you described,

489
00:20:46,400 --> 00:20:49,680
Speaker 1: and basically it's adding more sedentary time than ever before.

490
00:20:50,080 --> 00:20:52,920
Speaker 1: And I also just will give some other examples of

491
00:20:52,960 --> 00:20:54,960
Speaker 1: modern life. So many of us are lucky enough we

492
00:20:55,040 --> 00:20:57,560
Speaker 1: met employ a cleaner, we have dishwashes, so we're not

493
00:20:57,560 --> 00:21:01,480
Speaker 1: doing that kind of manual houseworkers off and so that

494
00:21:01,560 --> 00:21:03,240
Speaker 1: used to burn a huge amount of calories, you know,

495
00:21:03,320 --> 00:21:05,640
Speaker 1: just the manual task of doing the washing or even

496
00:21:05,640 --> 00:21:07,760
Speaker 1: cleaning the house each week. Where you know, some of

497
00:21:07,840 --> 00:21:10,040
Speaker 1: us are lucky in my outsource that we don't wash

498
00:21:10,080 --> 00:21:12,280
Speaker 1: ourund cars as frequently, we don't know ourn lawns.

499
00:21:12,320 --> 00:21:13,120
Speaker 2: More of us are living in.

500
00:21:13,080 --> 00:21:15,760
Speaker 1: Apartments, so on a daily basis that I have many

501
00:21:15,800 --> 00:21:19,360
Speaker 1: clients like you who are without their sort of structured

502
00:21:19,400 --> 00:21:22,320
Speaker 1: activity or doing two or three thousand steps. So you know,

503
00:21:22,400 --> 00:21:26,240
Speaker 1: it's about the profound impact that has on glucose metabolism

504
00:21:26,280 --> 00:21:29,960
Speaker 1: more than anything, because yes, it's calorie burn, but it

505
00:21:30,080 --> 00:21:32,960
Speaker 1: means that when we've eaten, we sort of don't process

506
00:21:33,000 --> 00:21:35,840
Speaker 1: the glucose and inchulin through the muscles as we once were,

507
00:21:35,880 --> 00:21:39,280
Speaker 1: and that has a huge effect for glycemic control and

508
00:21:39,400 --> 00:21:42,360
Speaker 1: risk of diabetes. So you know, it's also about opportune

509
00:21:42,400 --> 00:21:45,240
Speaker 1: times to move, particularly after meals if you're working at home,

510
00:21:45,280 --> 00:21:47,280
Speaker 1: and making that concerted effort to get out for ten

511
00:21:47,280 --> 00:21:50,399
Speaker 1: to fifteen minutes right through the day, rather than bunching

512
00:21:50,400 --> 00:21:51,840
Speaker 1: it all up and just getting to the gym and

513
00:21:51,840 --> 00:21:54,760
Speaker 1: thinking that work's done, you know, standing up and going

514
00:21:54,760 --> 00:21:57,120
Speaker 1: for a walk after dinner, or doing the washing up

515
00:21:57,400 --> 00:22:00,240
Speaker 1: and actively you know, putting the washing out after dinner

516
00:22:00,240 --> 00:22:04,320
Speaker 1: when you've eaten something. Because you know, absolutely it's about

517
00:22:04,359 --> 00:22:08,040
Speaker 1: the chronic inactivity as well as the exercise and looking

518
00:22:08,040 --> 00:22:12,120
Speaker 1: for ways to reintroduce that through the day, because yes,

519
00:22:12,160 --> 00:22:15,520
Speaker 1: it is just so detrimental for hormonal control, appetite regulation,

520
00:22:15,680 --> 00:22:18,679
Speaker 1: digestive health, all of those things. And it's not a

521
00:22:18,680 --> 00:22:20,639
Speaker 1: matter of then also just ticking the box and oh,

522
00:22:20,640 --> 00:22:23,199
Speaker 1: I've ticked my ten thousand steps on I can do nothing.

523
00:22:23,680 --> 00:22:27,040
Speaker 1: It's about constantly looking for opportunity to move more and think, well, really,

524
00:22:27,119 --> 00:22:30,040
Speaker 1: humans probably are meant to move closer to twenty thousand

525
00:22:30,040 --> 00:22:33,040
Speaker 1: steps a day just as part of the routine action

526
00:22:33,680 --> 00:22:35,639
Speaker 1: and that's when you will start to sort of not

527
00:22:35,680 --> 00:22:38,520
Speaker 1: have to worry so much about weight gain crepe because

528
00:22:38,560 --> 00:22:40,680
Speaker 1: you've got that baseline in there. So I think it's

529
00:22:40,680 --> 00:22:42,440
Speaker 1: about getting rid of that idea of minimal as to

530
00:22:42,480 --> 00:22:44,439
Speaker 1: how many, how few do I need to do to

531
00:22:44,480 --> 00:22:47,000
Speaker 1: get there, as opposed to how many should I be

532
00:22:47,040 --> 00:22:50,159
Speaker 1: doing for optimal metabolic health? And you know, ten thousand

533
00:22:50,320 --> 00:22:52,840
Speaker 1: is like two and five message, it's the minimum, the

534
00:22:52,880 --> 00:22:55,679
Speaker 1: bare minimum. Really, you know, most of us should be

535
00:22:55,680 --> 00:22:58,400
Speaker 1: aiming for upwards of fifteen twenty thousand if we're looking

536
00:22:58,480 --> 00:23:02,000
Speaker 1: for optimal health and metabolic and leanness, particularly as we

537
00:23:02,000 --> 00:23:02,560
Speaker 1: get older.

538
00:23:02,640 --> 00:23:04,960
Speaker 2: But that in itself is very daunting. If somebody, you know,

539
00:23:05,000 --> 00:23:08,159
Speaker 2: if you're averaging two thousand, talking about fifteen twenty thousand steps,

540
00:23:08,480 --> 00:23:10,600
Speaker 2: that's two three hours of walking a day. And what

541
00:23:10,680 --> 00:23:14,000
Speaker 2: I find is my Australian clients really get anywhere close

542
00:23:14,040 --> 00:23:16,800
Speaker 2: to ten thousand without a concerted effort. With my UK

543
00:23:16,960 --> 00:23:20,240
Speaker 2: based clients, they move. My UK based clients, they take

544
00:23:20,240 --> 00:23:22,000
Speaker 2: the tube, they take the subway. A lot of people

545
00:23:22,160 --> 00:23:23,840
Speaker 2: living in you know, a lot of clients that I've

546
00:23:23,840 --> 00:23:26,560
Speaker 2: had in my experience, particularly in London, they don't really

547
00:23:26,600 --> 00:23:28,520
Speaker 2: have cars or they have cars, but they don't use

548
00:23:28,520 --> 00:23:31,240
Speaker 2: them unless they're going completely outside of London. They're always

549
00:23:31,280 --> 00:23:34,240
Speaker 2: in the tube, They're always walking. They will routinely get

550
00:23:34,440 --> 00:23:38,320
Speaker 2: quite easily between ten and twenty thousand steps every single day.

551
00:23:38,720 --> 00:23:40,080
Speaker 2: It's wonderful. You know, we can give them a hell

552
00:23:40,080 --> 00:23:41,800
Speaker 2: of a lot more food because they're just moving so

553
00:23:41,920 --> 00:23:44,240
Speaker 2: much more compared to our Aussies. We go from the

554
00:23:44,280 --> 00:23:46,760
Speaker 2: house to the car, We get in the car, we go,

555
00:23:46,880 --> 00:23:48,399
Speaker 2: you know, sit at our deskhop, We get back in

556
00:23:48,400 --> 00:23:50,520
Speaker 2: the car, We commute in traffic, we come back to home.

557
00:23:50,680 --> 00:23:53,280
Speaker 2: We're so exhaustively collapse on the couch. We watch Netflix

558
00:23:53,280 --> 00:23:56,120
Speaker 2: with two or three hours. Aussies simply do not move

559
00:23:56,200 --> 00:23:58,840
Speaker 2: as much or as needed. And some of my American clients,

560
00:23:58,880 --> 00:24:00,600
Speaker 2: I think it really depends on where you are. A

561
00:24:00,600 --> 00:24:02,240
Speaker 2: lot of my clients in New York, they tend to

562
00:24:02,240 --> 00:24:04,280
Speaker 2: move a lot as well. They take the subway. There's

563
00:24:04,320 --> 00:24:06,080
Speaker 2: a lot more movement. It's harder just to get in

564
00:24:06,119 --> 00:24:08,679
Speaker 2: a car and drive around New York City versus my

565
00:24:08,720 --> 00:24:10,600
Speaker 2: clients who live in the States, who are more in

566
00:24:10,640 --> 00:24:13,679
Speaker 2: the smaller regional places. You know, they will drive a

567
00:24:13,680 --> 00:24:16,520
Speaker 2: lot more as well. So I feel like location has

568
00:24:16,560 --> 00:24:18,520
Speaker 2: a lot to do with it as well, but I

569
00:24:18,520 --> 00:24:21,399
Speaker 2: think we just need to find ways to move more

570
00:24:21,640 --> 00:24:24,240
Speaker 2: because there is actually more and more research coming through

571
00:24:24,560 --> 00:24:27,840
Speaker 2: that city does actually increase your risks of chronic diseases

572
00:24:27,880 --> 00:24:29,760
Speaker 2: and things like cancers. And I was just having a

573
00:24:29,840 --> 00:24:32,000
Speaker 2: quick look Susie, and there was one study that actually

574
00:24:32,000 --> 00:24:35,920
Speaker 2: showed a forty percent decrease in cancer mortality in those

575
00:24:35,960 --> 00:24:39,800
Speaker 2: that were physically active compared to those that weren't. And overall,

576
00:24:40,119 --> 00:24:43,000
Speaker 2: people who sit too much and have a more sedentary lifestyle,

577
00:24:43,000 --> 00:24:46,000
Speaker 2: so we're talking about, you know, less than ten thousand

578
00:24:46,000 --> 00:24:49,040
Speaker 2: steps on average basically have an increased risk of coalon

579
00:24:49,080 --> 00:24:50,840
Speaker 2: and breast cancer as well. And we know that there

580
00:24:50,880 --> 00:24:53,840
Speaker 2: are two of the biggest I guess killers in Australia.

581
00:24:53,840 --> 00:24:55,560
Speaker 2: So it's not so much that you tick the box

582
00:24:55,600 --> 00:24:57,400
Speaker 2: on your exercise and you're like, I've done a forty

583
00:24:57,400 --> 00:25:00,280
Speaker 2: minute class. I'm good. If you're sitting on your eight

584
00:25:00,400 --> 00:25:02,080
Speaker 2: nine ten hours a day and you have a job

585
00:25:02,119 --> 00:25:05,000
Speaker 2: where you're sitting staring at a computer, you don't only

586
00:25:05,200 --> 00:25:08,119
Speaker 2: risk of a lot of these diseases longer term, you

587
00:25:08,200 --> 00:25:10,800
Speaker 2: also risk of things like you know, just mobility, things

588
00:25:10,800 --> 00:25:13,280
Speaker 2: like having more neck pain, having more back pain. The

589
00:25:13,320 --> 00:25:15,640
Speaker 2: more we sit, the worse out digestion can be. We

590
00:25:15,680 --> 00:25:18,560
Speaker 2: know that good digestion needs movement as well, So there's

591
00:25:18,600 --> 00:25:22,560
Speaker 2: many other health areas it concerns that sitting actually has

592
00:25:22,600 --> 00:25:24,560
Speaker 2: a negative impact for as well. So I would just

593
00:25:24,640 --> 00:25:26,920
Speaker 2: encourage you to get some sort of fitness watched, and

594
00:25:26,920 --> 00:25:28,560
Speaker 2: if you don't have one, or it's you know you're

595
00:25:28,560 --> 00:25:30,480
Speaker 2: not able to afford one, just download a free up

596
00:25:30,480 --> 00:25:32,720
Speaker 2: on your phone which can really track your step and

597
00:25:32,760 --> 00:25:34,840
Speaker 2: set yourself a goal to just increase that by one

598
00:25:34,840 --> 00:25:38,720
Speaker 2: thousand every week or every couple of weeks, because it's

599
00:25:38,800 --> 00:25:41,080
Speaker 2: not realistic to assume that we can all get to

600
00:25:41,119 --> 00:25:43,679
Speaker 2: ten thousand. But I think if you're sitting around two thousand,

601
00:25:43,760 --> 00:25:45,359
Speaker 2: you should be pushing for four thousand. If you be

602
00:25:45,400 --> 00:25:47,400
Speaker 2: sitting around four thousand and you should be pushing for six.

603
00:25:47,440 --> 00:25:49,760
Speaker 2: If you're sitting around six, push for eight. Just the

604
00:25:49,760 --> 00:25:52,320
Speaker 2: more we do, the better it's going to be overall

605
00:25:52,359 --> 00:25:53,440
Speaker 2: for our health long term.

606
00:25:53,480 --> 00:25:55,960
Speaker 1: And similar to the way we talk about nutrition systems,

607
00:25:56,040 --> 00:25:59,119
Speaker 1: it also is about creating a lifestyle in which more

608
00:25:59,119 --> 00:26:01,600
Speaker 1: people around you are because the biggest, one of the

609
00:26:01,640 --> 00:26:05,119
Speaker 1: biggest predictors of our behaviors on a daily basis is

610
00:26:05,119 --> 00:26:07,359
Speaker 1: what those around us are doing. So whether it's at

611
00:26:07,400 --> 00:26:10,840
Speaker 1: your place of work, whether it's your partner, your kids,

612
00:26:10,880 --> 00:26:13,480
Speaker 1: looking for ways to link with other people and incorporate

613
00:26:13,480 --> 00:26:15,320
Speaker 1: that activity. So for example, if you're one of the

614
00:26:15,359 --> 00:26:18,719
Speaker 1: moms listening and you take kids to sport and sit around,

615
00:26:18,800 --> 00:26:21,120
Speaker 1: get another mom to walk around the training ground with you,

616
00:26:21,119 --> 00:26:24,040
Speaker 1: particularly as the wet temperatures warm up, or you know,

617
00:26:24,119 --> 00:26:26,480
Speaker 1: make a pact with your partner to you know, after

618
00:26:26,480 --> 00:26:28,160
Speaker 1: dinner go for a ten minute walk around the block

619
00:26:28,200 --> 00:26:30,560
Speaker 1: and take the dog out, or if you've got teenage kids,

620
00:26:30,640 --> 00:26:32,560
Speaker 1: use that as a time to go up to the

621
00:26:32,560 --> 00:26:34,920
Speaker 1: shops and pick up a snack. You know, little ways

622
00:26:34,960 --> 00:26:37,680
Speaker 1: that incorporated into life. So it's not such an onerous

623
00:26:37,720 --> 00:26:39,680
Speaker 1: task to get out and get moving when everyone else

624
00:26:39,720 --> 00:26:42,280
Speaker 1: is st in front of the TV. Because if you

625
00:26:42,320 --> 00:26:45,639
Speaker 1: have social catch ups with people walking and walk and

626
00:26:45,640 --> 00:26:47,359
Speaker 1: get a coffee rather than just go to a coffee

627
00:26:47,359 --> 00:26:50,280
Speaker 1: shop and actually incorporate it into your day to day life,

628
00:26:50,280 --> 00:26:52,200
Speaker 1: that will go a long way and making it sustainable.

629
00:26:52,440 --> 00:26:54,400
Speaker 1: But also not such a sort of as I said,

630
00:26:54,520 --> 00:26:57,560
Speaker 1: arduous task that you dislike as opposed to actually something

631
00:26:57,560 --> 00:26:59,400
Speaker 1: that you look forward to as part of your day.

632
00:27:00,000 --> 00:27:02,560
Speaker 1: All right, Leanne, Our final segment of the show going

633
00:27:02,600 --> 00:27:05,920
Speaker 1: to be a bit controversial because when I studied dietetics

634
00:27:05,960 --> 00:27:09,840
Speaker 1: in the late nineteen nineties, snacking was all the rage.

635
00:27:09,880 --> 00:27:12,000
Speaker 1: There was a whole range of new snack foods out there,

636
00:27:12,080 --> 00:27:15,680
Speaker 1: muslely bars, snack bites, fruit straps. It was all about

637
00:27:15,720 --> 00:27:18,480
Speaker 1: stacking and eating regularly to keep metabolism up. And certainly

638
00:27:18,520 --> 00:27:20,680
Speaker 1: when I was much younger and also worked with a

639
00:27:20,680 --> 00:27:23,920
Speaker 1: lot of athletes, we would encourage snacking frequently because there

640
00:27:23,920 --> 00:27:25,880
Speaker 1: were people who I was working with had extremely high

641
00:27:25,960 --> 00:27:28,800
Speaker 1: energy demands and they would need regular snacks through the

642
00:27:28,880 --> 00:27:33,399
Speaker 1: day to keep their you know, get their fuel that

643
00:27:33,440 --> 00:27:36,000
Speaker 1: they required. And of course, working in kids nutrition, they

644
00:27:36,040 --> 00:27:38,480
Speaker 1: need snacks at school, so we talk about snacks, snacksnacks.

645
00:27:38,800 --> 00:27:40,800
Speaker 1: One of the conversations I frequently have with my own

646
00:27:40,840 --> 00:27:44,600
Speaker 1: clients now is you know, do we really need so

647
00:27:44,640 --> 00:27:47,560
Speaker 1: many snacks? And I find that I have questions that

648
00:27:47,600 --> 00:27:50,119
Speaker 1: come through often on text after a consult that would say,

649
00:27:50,240 --> 00:27:52,199
Speaker 1: you know, are theyse okay for a snack? Do I

650
00:27:52,240 --> 00:27:55,960
Speaker 1: need a snack? What about this snack food? And I think, Alianne,

651
00:27:55,960 --> 00:27:58,440
Speaker 1: I don't know if I love the word snack, because

652
00:27:58,480 --> 00:28:01,800
Speaker 1: to me, a snack is really a mini meal. It

653
00:28:01,800 --> 00:28:04,680
Speaker 1: should really be keeping you full two three hours. So

654
00:28:05,000 --> 00:28:07,879
Speaker 1: if I see a food that's say a typical snack

655
00:28:07,920 --> 00:28:11,280
Speaker 1: food like a packet of chips or pretzels or crackers

656
00:28:11,280 --> 00:28:14,840
Speaker 1: that you know, dips and sort of snacky things that

657
00:28:14,880 --> 00:28:17,800
Speaker 1: people love to eat, I think, where does that fit?

658
00:28:17,960 --> 00:28:20,880
Speaker 1: Because if you've had a good lunch, if you need

659
00:28:20,880 --> 00:28:22,600
Speaker 1: a bit of a top up snack, I want something

660
00:28:22,600 --> 00:28:24,320
Speaker 1: that's more like a mini meal. So I want a

661
00:28:24,400 --> 00:28:26,399
Speaker 1: yogur and food, or I want a nutbar and some

662
00:28:26,480 --> 00:28:30,320
Speaker 1: veggie sticks. I want sort of a complete, balanced mini

663
00:28:30,359 --> 00:28:33,240
Speaker 1: meal that's going to hold them for another two three hours.

664
00:28:33,240 --> 00:28:35,159
Speaker 1: I certainly don't want a packet of biscuits. It's going

665
00:28:35,200 --> 00:28:37,880
Speaker 1: to fill them for half an hour and leave them hungry.

666
00:28:38,040 --> 00:28:40,960
Speaker 1: So I think it was just something. We had a

667
00:28:41,000 --> 00:28:43,280
Speaker 1: listener question that came through about how many snacks a

668
00:28:43,320 --> 00:28:46,840
Speaker 1: day are too many? And I think it's really time

669
00:28:47,200 --> 00:28:50,720
Speaker 1: for adults. Unless you're a growing teenager or an athlete

670
00:28:50,720 --> 00:28:53,680
Speaker 1: with huge energy demands or completing in the CrossFit games,

671
00:28:54,360 --> 00:28:56,880
Speaker 1: I'd be saying, you know, you probably don't need many

672
00:28:56,920 --> 00:29:00,480
Speaker 1: snacks a day, and if you do, it's probably one

673
00:29:00,640 --> 00:29:05,360
Speaker 1: maybe two, and a one off snack food is very

674
00:29:05,440 --> 00:29:08,680
Speaker 1: rarely nutritionally sound, and if anything, I'd be thinking more

675
00:29:08,800 --> 00:29:11,280
Speaker 1: and I'd prefer my clients to call it morning tea

676
00:29:12,000 --> 00:29:14,600
Speaker 1: and or afternoon tea. Is thought of as a mini

677
00:29:14,680 --> 00:29:18,840
Speaker 1: meal rather than a snack, because I don't buy many

678
00:29:18,880 --> 00:29:21,400
Speaker 1: snack foods and I certainly don't include them in my

679
00:29:21,440 --> 00:29:25,360
Speaker 1: own diet, and if I do need something to top

680
00:29:25,400 --> 00:29:28,000
Speaker 1: me up between say lunch and dinner, I'd be grabbing

681
00:29:28,040 --> 00:29:30,840
Speaker 1: something like a nut based snack bar that was sort

682
00:29:30,840 --> 00:29:33,680
Speaker 1: of a mini meal of chundry calories or some cheese

683
00:29:33,720 --> 00:29:36,560
Speaker 1: and crackers, and actually having it as a substantial top

684
00:29:36,640 --> 00:29:39,120
Speaker 1: up with veggies rather than just grabbing a snack on

685
00:29:39,160 --> 00:29:42,640
Speaker 1: the go. I think it's in dangerous territory when it

686
00:29:42,680 --> 00:29:45,480
Speaker 1: comes to overeating. What is your thoughts?

687
00:29:45,880 --> 00:29:47,760
Speaker 2: Yeah, And I think it's a hard question to answer

688
00:29:47,800 --> 00:29:50,000
Speaker 2: because we're all so different. I mean, I've talked about

689
00:29:50,040 --> 00:29:53,000
Speaker 2: on the potty before I'm six foot one, I'm still breastfeeding,

690
00:29:53,120 --> 00:29:55,280
Speaker 2: and I'm active, Like I get ten thousand SUPs a

691
00:29:55,360 --> 00:29:56,959
Speaker 2: day and I go to the gym through four days,

692
00:29:57,080 --> 00:29:59,880
Speaker 2: so I would get more snacks in the majority of say,

693
00:30:00,040 --> 00:30:02,200
Speaker 2: for example, a client of mine who was five foot one,

694
00:30:02,440 --> 00:30:04,640
Speaker 2: who had a desk job, who got barelyony steps, but

695
00:30:04,720 --> 00:30:07,120
Speaker 2: did a forty minute exercise class a couple of times

696
00:30:07,120 --> 00:30:11,160
Speaker 2: a week, and you know who was perimotopausal. So I

697
00:30:11,160 --> 00:30:13,840
Speaker 2: think it really depends on the person in terms of

698
00:30:13,840 --> 00:30:15,600
Speaker 2: like how many snacks a day or too many? And

699
00:30:15,640 --> 00:30:18,400
Speaker 2: if you're someone that enjoys a glass of wine after dinner,

700
00:30:18,480 --> 00:30:20,680
Speaker 2: has a milky coffee once or twice a day, and

701
00:30:20,800 --> 00:30:22,600
Speaker 2: likes a little bit of a sweet treat after dinner,

702
00:30:23,000 --> 00:30:25,240
Speaker 2: like you're looking at three snacks already, And so I

703
00:30:25,240 --> 00:30:28,520
Speaker 2: think it's really dependent on what you do overall as well,

704
00:30:28,560 --> 00:30:30,840
Speaker 2: Like if you're snacking after dinner, then do you really

705
00:30:30,880 --> 00:30:33,080
Speaker 2: need a mid morning snack and a mid afternoon snack.

706
00:30:33,160 --> 00:30:34,720
Speaker 2: I don't know. I think it's not a question that

707
00:30:34,760 --> 00:30:36,720
Speaker 2: we can answer. I think it's a question where people

708
00:30:36,800 --> 00:30:38,480
Speaker 2: need to take a bit of a step back, look

709
00:30:38,480 --> 00:30:41,720
Speaker 2: at their lifestyle and their movement overall, and make that assessment.

710
00:30:41,920 --> 00:30:44,400
Speaker 2: But like you said, I like to give what I

711
00:30:44,440 --> 00:30:47,040
Speaker 2: call double stacks my clients. I'll never give my clients

712
00:30:47,080 --> 00:30:49,640
Speaker 2: just a carb snacks. I'll never say just have some popcorn,

713
00:30:49,760 --> 00:30:51,600
Speaker 2: just have some fruit. I mean, I won't say never,

714
00:30:51,840 --> 00:30:54,400
Speaker 2: but I will typically always recommend my clients if they're

715
00:30:54,400 --> 00:30:56,640
Speaker 2: going to have a snack, it's a carb paed with

716
00:30:56,680 --> 00:30:58,720
Speaker 2: a protein, or it's a carb ped with a snack.

717
00:30:58,880 --> 00:31:00,520
Speaker 2: So it's a bit of fruit with s nuts, or

718
00:31:00,560 --> 00:31:02,720
Speaker 2: it's some popcorn with some cheese, or it's a boiled

719
00:31:02,760 --> 00:31:05,160
Speaker 2: egg and some crackers. So it's not like they're actually

720
00:31:05,160 --> 00:31:07,720
Speaker 2: getting the sustenance to last them to the next meal,

721
00:31:07,800 --> 00:31:10,320
Speaker 2: like you said, because we know that as macro nutrients

722
00:31:10,360 --> 00:31:13,240
Speaker 2: carbs by themselves, the energy gets absorbed too quick and

723
00:31:13,240 --> 00:31:15,040
Speaker 2: it comes crashing back down again and we're hungry an

724
00:31:15,040 --> 00:31:17,959
Speaker 2: hour later. Versus carbs paired with a fat or carbs

725
00:31:17,960 --> 00:31:20,120
Speaker 2: paired with the protein, A're going to allow us to

726
00:31:20,160 --> 00:31:23,280
Speaker 2: have that sustenance for so much longer and actually sustain

727
00:31:23,400 --> 00:31:25,360
Speaker 2: us to the next meal. So I'm a big fan

728
00:31:25,400 --> 00:31:27,720
Speaker 2: of giving my clients, as you said, like mini meals,

729
00:31:27,720 --> 00:31:29,840
Speaker 2: but I call them like double snacks. So I say,

730
00:31:29,840 --> 00:31:31,360
Speaker 2: what's the car portion and what do you want? Do

731
00:31:31,400 --> 00:31:32,840
Speaker 2: you want the cracker? Do you want the popcorn? Do

732
00:31:32,880 --> 00:31:34,960
Speaker 2: you want the fruit? Because let's be honest, everybody always

733
00:31:35,000 --> 00:31:36,440
Speaker 2: wants a snack on a carb or do you want

734
00:31:36,440 --> 00:31:38,680
Speaker 2: a small biscuit, Like do you want a little choplip cookie.

735
00:31:38,720 --> 00:31:41,200
Speaker 2: We're going to pair that with some Greek yogurt. We're

736
00:31:41,200 --> 00:31:43,040
Speaker 2: going to pair that with a handful of nuts or something,

737
00:31:43,120 --> 00:31:45,120
Speaker 2: just so that they're actually able to sustain it for

738
00:31:45,120 --> 00:31:46,840
Speaker 2: a little bit longer. Or if they want a little

739
00:31:46,840 --> 00:31:49,080
Speaker 2: mini chocolate in the afternoon, can we have the mini

740
00:31:49,160 --> 00:31:51,480
Speaker 2: chocolate with a boiled egg or some veggie sticks and

741
00:31:51,520 --> 00:31:53,480
Speaker 2: some dip or a little bit of like a Greek

742
00:31:53,560 --> 00:31:55,959
Speaker 2: yogurt or something to actually tie us over. And that's

743
00:31:56,000 --> 00:31:58,200
Speaker 2: another good point too. The actually I thought of we're

744
00:31:58,240 --> 00:32:01,120
Speaker 2: replacing good quality meals with snacks, Like we're sort of

745
00:32:01,320 --> 00:32:04,080
Speaker 2: skipping breakfast, or we're doing some form of intimate and fasting.

746
00:32:04,080 --> 00:32:06,120
Speaker 2: We're having a milky coffee, We're having a little bit

747
00:32:06,120 --> 00:32:08,480
Speaker 2: of a little picket this at work, a little chocolate

748
00:32:08,480 --> 00:32:10,840
Speaker 2: biscuit at work. Someone's brought round, you know, a bit

749
00:32:10,880 --> 00:32:13,400
Speaker 2: of birthday cake. And we're sort of having snacks all

750
00:32:13,480 --> 00:32:16,680
Speaker 2: day long, but not really having proper balanced meals, which

751
00:32:17,200 --> 00:32:19,200
Speaker 2: leads this to snack more and leads us to need

752
00:32:19,320 --> 00:32:21,400
Speaker 2: more snacks as well. So I would look at whether

753
00:32:21,480 --> 00:32:23,760
Speaker 2: or not you're balancing your meals properly if you feel

754
00:32:23,760 --> 00:32:26,280
Speaker 2: like you are consuming two snacks, and in all honesty,

755
00:32:26,280 --> 00:32:28,720
Speaker 2: if somebody's going to ask us a question how many

756
00:32:28,720 --> 00:32:31,440
Speaker 2: snacks a day or too many, it's very likely that

757
00:32:31,480 --> 00:32:34,560
Speaker 2: you're probably eating too many snacks. That's probably my easy

758
00:32:34,600 --> 00:32:35,280
Speaker 2: thoughts on it.

759
00:32:35,480 --> 00:32:38,000
Speaker 1: Because you said, oh, I've got a higher age of

760
00:32:38,000 --> 00:32:40,640
Speaker 1: demand some six foot How many times a day do

761
00:32:40,640 --> 00:32:42,240
Speaker 1: you eat? Do I eat like a main meal or

762
00:32:42,320 --> 00:32:44,280
Speaker 1: just all in general like a like a meal, like

763
00:32:44,320 --> 00:32:47,600
Speaker 1: an eating occasion. I would say six to seven, so

764
00:32:47,800 --> 00:32:49,680
Speaker 1: I can do and start here. So what you do

765
00:32:49,880 --> 00:32:50,680
Speaker 1: breakfast like I.

766
00:32:50,640 --> 00:32:53,400
Speaker 2: Would probably go breakfast, snack, lunch, O, morning tea.

767
00:32:53,440 --> 00:32:56,680
Speaker 1: You'll go breakfast, morning tea, lunch, yeah, lunch.

768
00:32:56,360 --> 00:32:58,800
Speaker 2: And then I would probably I would generally have two

769
00:32:58,920 --> 00:33:02,360
Speaker 2: afternoon snacks bad, but probably something around three and then

770
00:33:02,360 --> 00:33:04,840
Speaker 2: something around five. Because by the time we feed me

771
00:33:04,880 --> 00:33:07,160
Speaker 2: a batha, put it a bed, feed her again, get

772
00:33:07,160 --> 00:33:09,360
Speaker 2: her settled, it's like seven thirty eight o'clock before we

773
00:33:09,400 --> 00:33:12,400
Speaker 2: eat sometimes, okay, So between my lunch at like twelve,

774
00:33:12,440 --> 00:33:14,360
Speaker 2: like I tend to eat early if I've got clients

775
00:33:14,360 --> 00:33:16,840
Speaker 2: in the afternoon, and between eight I can't get through

776
00:33:16,840 --> 00:33:19,200
Speaker 2: that long. Like I probably would eat every I'd say

777
00:33:19,240 --> 00:33:21,000
Speaker 2: two and a half to three hours. So what's the

778
00:33:21,080 --> 00:33:23,480
Speaker 2: five o'clock snack? Probably something with protein it like a

779
00:33:23,480 --> 00:33:26,040
Speaker 2: Greek yogurt typically, or like a banana with a bit

780
00:33:26,040 --> 00:33:26,720
Speaker 2: of nuts or something.

781
00:33:26,800 --> 00:33:29,400
Speaker 1: Okay, And are you eating that extra snack since you've

782
00:33:29,400 --> 00:33:31,640
Speaker 1: had mea and don't eat us early? Is that an

783
00:33:31,640 --> 00:33:33,680
Speaker 1: addition since you had definitely baby.

784
00:33:33,760 --> 00:33:37,280
Speaker 2: Yeah. Normally, before my pregnancy, I would probably go I

785
00:33:37,320 --> 00:33:39,640
Speaker 2: would generally hold off my breakfast, not like it's into

786
00:33:39,720 --> 00:33:41,760
Speaker 2: in fasting, but I just wasn't really hungry for it,

787
00:33:41,800 --> 00:33:43,680
Speaker 2: so I'd have a later breakfast. Then i'd go straight

788
00:33:43,680 --> 00:33:46,040
Speaker 2: to lunch. Then I probably have one afternoon tea snack

789
00:33:46,080 --> 00:33:48,040
Speaker 2: and dinner. And I'm not a big after dinner person.

790
00:33:48,080 --> 00:33:49,520
Speaker 2: I generally have a cup of tea and I'm done

791
00:33:49,520 --> 00:33:51,080
Speaker 2: for the day. Occasionally I have a little bit of

792
00:33:51,120 --> 00:33:53,160
Speaker 2: chocolate or mini ice cream maybe once a week, but

793
00:33:53,200 --> 00:33:55,000
Speaker 2: I'm not a big after dinner snack lot. Normally I

794
00:33:55,040 --> 00:33:57,240
Speaker 2: have dinner and I'm quite full and I'll go to bed,

795
00:33:57,240 --> 00:33:59,480
Speaker 2: but I want that two three hours to digest that food.

796
00:34:00,280 --> 00:34:03,239
Speaker 2: My intake is definitely picked up since pregnancy meal and

797
00:34:03,240 --> 00:34:04,200
Speaker 2: breastfeeding as well.

798
00:34:04,320 --> 00:34:06,960
Speaker 1: Yeah, so I would eat, okay, five times, so i'd

799
00:34:07,000 --> 00:34:09,200
Speaker 1: eat breakfast, but I usually split it so I have

800
00:34:09,239 --> 00:34:12,480
Speaker 1: coffee and then I have breakfast like a brunch, then lunch,

801
00:34:13,480 --> 00:34:16,319
Speaker 1: sometimes an afternoon, depending on what time I've had that lunch,

802
00:34:16,360 --> 00:34:19,000
Speaker 1: because if it's like two, I might not ditter, and

803
00:34:19,040 --> 00:34:22,120
Speaker 1: then I'll have something after dinner. So maximum, generally a day,

804
00:34:22,160 --> 00:34:24,600
Speaker 1: i'd have five, but I have clients who might do

805
00:34:24,680 --> 00:34:26,920
Speaker 1: seven or eight, and they're sitting down all day. So

806
00:34:27,000 --> 00:34:29,880
Speaker 1: I think it's just a good reflection to see, actually,

807
00:34:29,920 --> 00:34:32,480
Speaker 1: how many times a day am I eating? And do

808
00:34:32,560 --> 00:34:35,040
Speaker 1: I need to improve the quality of the snack so

809
00:34:35,120 --> 00:34:37,880
Speaker 1: it's more functioning as a morning or an afternoon tea,

810
00:34:38,000 --> 00:34:40,919
Speaker 1: or if it's just that late afternoon top up, what's

811
00:34:40,920 --> 00:34:42,840
Speaker 1: something light? It might be some veggie sticks and a

812
00:34:42,880 --> 00:34:46,080
Speaker 1: little bit of tizeki, so it's actually pretty low calorie

813
00:34:46,200 --> 00:34:49,240
Speaker 1: really overall, and just having some veggies. But I think

814
00:34:49,280 --> 00:34:52,360
Speaker 1: this idea of I need a snack is fraught with

815
00:34:52,440 --> 00:34:55,279
Speaker 1: danger because where we think of snacks, we think of

816
00:34:55,360 --> 00:34:58,919
Speaker 1: process carbohydrate foods, and just you know, reflect a little

817
00:34:58,920 --> 00:35:01,759
Speaker 1: bit on what snack means to you and really do

818
00:35:01,800 --> 00:35:03,440
Speaker 1: you need to balance them out a bit more so

819
00:35:03,480 --> 00:35:06,560
Speaker 1: they're actually proper mini meals or morning or afternoon tea.

820
00:35:06,680 --> 00:35:08,240
Speaker 2: And I'll just make a point because I think people

821
00:35:08,320 --> 00:35:10,759
Speaker 2: at home are probably be like, how does Leanne like

822
00:35:10,840 --> 00:35:12,879
Speaker 2: stay lean? Or like I saw her on Instagram, she's

823
00:35:12,880 --> 00:35:14,920
Speaker 2: lost like thirteen kilos since you had me, or how

824
00:35:15,000 --> 00:35:17,239
Speaker 2: she doing that eating so much? I will make a

825
00:35:17,239 --> 00:35:19,399
Speaker 2: point to say that my main meals are quite lean,

826
00:35:19,560 --> 00:35:21,719
Speaker 2: so I typically will keep them around about that four

827
00:35:21,719 --> 00:35:24,080
Speaker 2: to five hundred calorie mark. I'm not having these massive

828
00:35:24,120 --> 00:35:26,080
Speaker 2: main meals. At the same time, I have quite a

829
00:35:26,080 --> 00:35:28,319
Speaker 2: sensitive stomach, so I don't like that feeling of that

830
00:35:28,360 --> 00:35:31,000
Speaker 2: heaviness and bloating after a meal. So my main meals

831
00:35:31,040 --> 00:35:33,000
Speaker 2: are pretty lean, like there's sort of four four fifty

832
00:35:33,040 --> 00:35:35,239
Speaker 2: five hundred calories, and that's why I sort of like

833
00:35:35,280 --> 00:35:37,560
Speaker 2: to snack a little bit more in between. And sometimes

834
00:35:37,560 --> 00:35:39,320
Speaker 2: I get halfway through lunch and me is crying and

835
00:35:39,360 --> 00:35:40,799
Speaker 2: I have to pick her up and I can't really

836
00:35:40,800 --> 00:35:42,880
Speaker 2: sort of finish it. So it's not like I'm eating

837
00:35:42,920 --> 00:35:45,400
Speaker 2: three four thousand calories a day. I eat frequently, and

838
00:35:45,440 --> 00:35:48,040
Speaker 2: I eat often because it's just sort of my lifestyle

839
00:35:48,120 --> 00:35:50,400
Speaker 2: and sort of what I like to do basically.

840
00:35:50,520 --> 00:35:52,439
Speaker 1: Yeah, and I've just spent three days with you, don't

841
00:35:52,440 --> 00:35:56,040
Speaker 1: need that much, so yeah, just that's my summation. But

842
00:35:56,080 --> 00:35:58,400
Speaker 1: I'll get some photos ever when i'm with her next weekend.

843
00:35:59,000 --> 00:36:01,440
Speaker 1: All right. Well, I don't know if that's more confusing

844
00:36:01,480 --> 00:36:04,360
Speaker 1: than good. But the purpose was to just get everyone

845
00:36:04,440 --> 00:36:05,600
Speaker 1: to have a bit of a look at their snacks

846
00:36:05,600 --> 00:36:07,560
Speaker 1: and if they're eating too frequently. So I hope it's

847
00:36:07,600 --> 00:36:10,400
Speaker 1: achieved that goal rightly. And well that brings us to

848
00:36:10,440 --> 00:36:13,719
Speaker 1: the end of another episode of the Nutrition Couch podcast.

849
00:36:13,719 --> 00:36:15,759
Speaker 1: If you haven't already, please subscribe and we love to

850
00:36:15,800 --> 00:36:18,040
Speaker 1: see you listening to us on a Sunday morning and

851
00:36:18,080 --> 00:36:21,240
Speaker 1: posting your experience. We also love to get your questions,

852
00:36:21,280 --> 00:36:23,480
Speaker 1: so if there's any topics we haven't covered, please keep

853
00:36:23,520 --> 00:36:26,480
Speaker 1: sending those through. And we've got one more live event

854
00:36:26,600 --> 00:36:29,880
Speaker 1: to go next weekend in Melbourne on the seventeenth September.

855
00:36:29,960 --> 00:36:32,160
Speaker 1: So if you are down south and we'd like to

856
00:36:32,160 --> 00:36:34,120
Speaker 1: meet us in person and come and enjoy a beautiful

857
00:36:34,120 --> 00:36:37,680
Speaker 1: morning tea and it is a very nutritionally balanced morning tea,

858
00:36:37,840 --> 00:36:40,000
Speaker 1: we would love to see you there. So thank you

859
00:36:40,040 --> 00:36:42,000
Speaker 1: for listening and We will see you, same time, same

860
00:36:42,000 --> 00:36:42,680
Speaker 1: place next week.

861
00:36:42,840 --> 00:36:48,600
Speaker 2: Get you guys next week. Yes,