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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, I'm going to ask you a question,

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Speaker 1: and I want you to be really 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 a Lean Wood And as a credit to practicing dieticians,

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Speaker 1: we bring you the Nutrition Couch, a bi weekly chat

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

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Speaker 1: diet 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 my eye, or like I'll get some random swelling somewhere.

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Speaker 2: I'm like, what did I eat? I don't even know.

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Speaker 2: So I would say I'm more of like a sensitive,

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Speaker 2: very sensitive type person. And my mum's get x MEO Davids,

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Speaker 2: whole family's side's got exper as well, So I think

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Speaker 2: in reality it was bound to up maybe, But yeah,

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Speaker 2: the poor little love's got a peanut and assess me allergy.

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Speaker 2: So we just went to do the blood test yesterday

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Speaker 2: to find out how severe they are, and she may

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Speaker 2: be eligible for a boiled peanut challenge as like a

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

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Speaker 2: how severe it comes back. As So watch this space.

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Speaker 2: Because you didn't keep off anything when you were pregnant.

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Speaker 2: Here's the research which actually shows for people who are pregnant,

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Speaker 2: you're better to include all of those foods 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, so al as, we

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Speaker 2: were 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 and 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 crosses 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 1: I certainly not that adventurous.

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Speaker 2: David made her tofu curre. I send him the recipe

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Speaker 2: and he did that once and I was working, and

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Speaker 2: she loved it. And it was the same day that

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Speaker 2: we did tofu one and then pinut, and I thought,

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Speaker 2: oh my god, it's soy, and I love so it

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Speaker 2: so it makes my milk or preference and I was like,

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Speaker 2: oh no, but it turns out it wasn't soy. We

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Speaker 2: did the skin prick for that as well, and she

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

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Speaker 2: just as a side note, 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 down,

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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 g elsis do we have a pet

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Speaker 2: at home? And I love a dog, because we're building

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Speaker 2: a house at the moment, Like we can't have that

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

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

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

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Speaker 2: you know, we haven't been out and about. She hasn't

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Speaker 2: been in the playground playing with dirt, and so it's

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Speaker 2: a whole range of factors she's saying. And I sort

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Speaker 2: of said, oh, I was a dietitian. I feel like

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Speaker 2: I did everything right, and she said, you absolutely did.

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Speaker 2: We just don't know why some kids get allergies and

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Speaker 2: some don't. Like it's such a huge unexplored area still,

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Speaker 2: and I have so many friends that are dieticians that

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Speaker 2: have kids with allergies, And you know, I've got other

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Speaker 2: friends who honestly, their kids eat far from ideal healthy

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Speaker 2: aldome die and their kids are absolutely okay. So there's

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Speaker 2: definitely a couple of missing links that we just don't

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Speaker 2: know why some kids get allergies and some don't, so

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Speaker 2: I think it's an exciting space that we'll see a

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Speaker 2: lot more of in 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: who ever prepares the food, possibly dad's caregivers at home

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

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

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

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Speaker 1: eating their dinner. And you know, you 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 challenging at the

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

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

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Speaker 1: children who are at long daycare or even preschool, it's

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Speaker 1: not uncommon for them not to be hungry at dinner

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

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

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

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

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Speaker 1: and of course if Mum then offers 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 it's easier

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

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Speaker 1: a mum, find it very difficult when a child hasn't

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Speaker 1: eaten to not be worried about them. But that act

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Speaker 1: of continuing to prepare multiple meals for the family is

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Speaker 1: never going to fix the problem. It's only going to

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

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

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Speaker 1: they say no to whatever doesn't really tickle their fancy,

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Speaker 1: that you will make something else. It's probably more appealing,

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Speaker 1: sweeter than carbohydrate base. So what do you then do

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

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Speaker 1: got a few options here. Now, in its purest form,

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Speaker 1: we would say, no child who has healthy food available

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Speaker 1: with starve in the presence of food. But again I

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Speaker 1: know that's theory versus reality, and having a child who's

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Speaker 1: crying and hungry, and holding out on that and sending

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Speaker 1: them to bed hungry is too confronting for many parents.

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Speaker 1: I would struggle without myself. So what I would say

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Speaker 1: is it simply about making the meals a lot simpler.

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Speaker 1: So kids like plain, simple food, and if you always

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Speaker 1: make sure that on a plate they have at least

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Speaker 1: one thing that they like. So for example, you might

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Speaker 1: make chicken stenzal, cut it into pieces. You might then

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Speaker 1: put some cut carrots, a few peas and cut up tomato.

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Speaker 1: As long as you make sure there is one food

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Speaker 1: that's healthy that they like and they eat that, you're

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Speaker 1: much better to send them off and that they learn

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Speaker 1: this is what we're having for dinner. There might be

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Speaker 1: foods in it that you like and some that you don't.

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Speaker 1: In theory like, let's be honest, they don't. Really, It's

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

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Speaker 1: whether what they would prefer to eat and how hungry

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Speaker 1: they are. And then you will make meal times a

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Speaker 1: whole lot easier for yourself. I find that parents, in

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Speaker 1: their quest to be superparents, go to all this trouble

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Speaker 1: with complicated meals for kids, and kids just want a

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Speaker 1: few little bits on a plate that they pick out,

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Speaker 1: and that's it. Particularly by that time of night, particularly

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Speaker 1: small children, they're offered not very hungry, so as long

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Speaker 1: as you've made sure there's at least one food on

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Speaker 1: that plate that they enjoy. But making separate meals for

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Speaker 1: every family member is fraught and will never fix the

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Speaker 1: underlying fussy eating because it's simply reinforcing it. And I

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Speaker 1: know that's confronting, but that's what the research shows. And

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Speaker 1: if you think about it, and it makes sense. If

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Speaker 1: a child says to you, I don't like that, and

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

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

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Speaker 1: Of course they're going to keep doing it. Why would

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Speaker 1: they not. It's kids in attention, So I first acknowledge

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Speaker 1: it's really difficult, but it's one of the biggest predictors

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Speaker 1: of fussy eating behavior is making separate meals for different

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Speaker 1: 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 as humans, and I say this to my

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Speaker 2: clients all the time, Susie A, don'ts 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, I mean, if you've got a child who's

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Speaker 2: male and nourish, who's dropping off the groats childs we're

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Speaker 2: sort of talking about another thing here, like fussy eating

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Speaker 2: with failure to thrive versus just fussy eating and a

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Speaker 2: kid that is pretty well nourished. They're two sort of

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Speaker 2: different things. And if the child is growing well and

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Speaker 2: they're fine, you could choose them to put to bed hungry.

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Speaker 2: But the worst thing we can do is offer them

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Speaker 2: a food, as you said, and then replace that with

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Speaker 2: something sweet like fruit and yogurt or some sort of

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Speaker 2: snackpacky thing like some biscuits or some crackers or something

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Speaker 2: like that, because the child then knows it's coming and

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Speaker 2: they will always choose some sort of crack a biscuit

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Speaker 2: over like a healthy, nourishing meal. So I feel like

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Speaker 2: you take the meal away and then you know, you

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Speaker 2: can bring it back later if they say that they're hungry,

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Speaker 2: or as you said, put something that's yummy, something they

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Speaker 2: will eat on the plate, like I don't know, a

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Speaker 2: chicken nugget or like a sausage. It might not be

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Speaker 2: the most ideal part of, you know, a nourishing meal,

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Speaker 2: but at least it's something that they will eat, but

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Speaker 2: in a small amount, you know, not in huge amounts.

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Speaker 2: And just a little tip that I do for mea

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Speaker 2: is I just make really small amounts of something. So

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Speaker 2: we're doing a bit of baby lead weeding. And I

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Speaker 2: feel like a lot on the Facebook page, parents make

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Speaker 2: these huge meals for like meals like just hit eight

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

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Speaker 2: well no size, but she still doesn't eat that much.

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Speaker 2: If I was to put a massive plate of food

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Speaker 2: in front of her, I would get really upset because

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Speaker 2: she throws it on the floor, she pulls it apart.

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Speaker 2: Maybe twenty percent actually goes in her mouth and the

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Speaker 2: other eighty percent lands on the floor. So I make

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Speaker 2: tiny mini muffins. I make these really tiny little meatballs,

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Speaker 2: and I'll give her one finger of avocado toasts with

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Speaker 2: hemp seeds rather than the entire toast, because that way

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Speaker 2: it's only a really small amount, and if she eats

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Speaker 2: it and she likes and she wants more, I can

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

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Speaker 2: like just get overwhelmed with the amount of food that

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Speaker 2: we sort of expect them to eat, especially as you said,

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Speaker 2: towards the end of the day when they're tired and

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Speaker 2: they're just like they don't want to buy of food,

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Speaker 2: and then you put this enormous meal in front of

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Speaker 2: them and almost pressure them to eat it. So like

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Speaker 2: with adults, we do better with sort of front ending

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Speaker 2: out eating and eating more in the beginning of the

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

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

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

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

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Speaker 2: 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, if it's getting

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

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Speaker 2: her just a little bit of yogurt a strawberry to

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

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

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Speaker 2: can 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 it 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

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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: theres 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 of deconstructed type of meals.

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Speaker 1: Deconstructed so you can put together your own pizza, you

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Speaker 1: can put together your own nutch obowl or tacos, so

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Speaker 1: they have that autonomy and agency over it. But there's

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Speaker 1: a whole range of healthy options.

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Speaker 2: Yeah, but everybody's eating the same thing. So it's not

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Speaker 2: like mum has her separate meal for weight loss and

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Speaker 2: the kids get their separate meal because the parents' meal

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Speaker 2: is too flavorsome or whatever it might be. You know,

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Speaker 2: I really like that, I do, and great to hear

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Speaker 2: that there's research and science 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.

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Speaker 2: And then that brings us to the client case study

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Speaker 2: of the Week SUSI, which is all about sitting. And

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Speaker 2: too many of our clients sit quite a lot. And

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Speaker 2: I remember reading US I said to you a couple

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Speaker 2: of weeks ago, there was a great headline that essentially said,

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Speaker 2: I think it was like sitting is a new cancer

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Speaker 2: or sitting is worse than smoking. And it was a

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Speaker 2: very you know, clickbait type of headline, but it got me.

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Speaker 2: You got me hooked. I was like, what's this And

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Speaker 2: I was essentially saying the dangers of sitting. In this

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Speaker 2: day and age, we just sit far too often, particularly

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Speaker 2: with what do we have nearly two years of lockdown

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Speaker 2: in Australia. You know a lot of us didn't get

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Speaker 2: out much or we were quote unquote allowed to leave

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Speaker 2: the house for an hour of exercise a day. Now

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Speaker 2: most of us are up for many, many, many hours

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Speaker 2: in the day. And I had a client experience a

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Speaker 2: day where this week where she's she's sort of started

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Speaker 2: as a new kind of mind, and she said, yeah,

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Speaker 2: nutrition is the thing that I really struggle with. Exercise

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Speaker 2: as well taken care of. And I sort of took

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

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Speaker 2: a few extra questions just as we were wrapping up

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Speaker 2: our call, and I said, oh, so, you know, what

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Speaker 2: do you do for exercise? And I noticed that she

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Speaker 2: was wearing one of those like fitbit type watches, and

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Speaker 2: I said, what are your average steps each day? And

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Speaker 2: she goes, oh, my steps are really low because you know,

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Speaker 2: I do weight small classes and I don't really you know,

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Speaker 2: I don't really move much when I'm doing the weight

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Speaker 2: So I'm like, that's great, you know, the weight training

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Speaker 2: is great. And turns out that she just goes to

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Speaker 2: like an F forty five class I think four or

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Speaker 2: five times a week and she's like, my exercise is

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Speaker 2: taken care of, don't worry about me. So her average

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Speaker 2: step count Susie was on a good day like two

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Speaker 2: thousand and three thousand steps, and she's like on a

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Speaker 2: bad day where I didn't go to the gym and

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Speaker 2: it's my rest day, like not even a thousand because

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Speaker 2: I sit up my work. She had a really big,

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Speaker 2: high pressure job. It was very, very demanding. She would

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Speaker 2: be sitting at her desk or record her computer anywhere

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Speaker 2: between ten to twelve hours a day. She was barely moving.

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Speaker 2: But she thought that because she went to one high

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Speaker 2: intensity forty five class every morning at the Cracker Dawn.

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Speaker 2: I think she went to like the five am or

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Speaker 2: the five fifteen class, that that was enough. And I

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Speaker 2: was sort of trying to explain to her, we have

432
00:18:26,720 --> 00:18:29,200
Speaker 2: to do something more to get the body moving because

433
00:18:29,200 --> 00:18:31,280
Speaker 2: a forty five minute class, and let's be honest, the

434
00:18:31,280 --> 00:18:33,480
Speaker 2: first ten minutes of those forty five minute classes is

435
00:18:33,480 --> 00:18:36,359
Speaker 2: a warm up anyway, So really you're only actively moving

436
00:18:36,359 --> 00:18:39,440
Speaker 2: your body for probably thirty five forty minutes total. She's

437
00:18:39,480 --> 00:18:41,359
Speaker 2: moving for forty five minutes and the rest of that

438
00:18:41,400 --> 00:18:43,720
Speaker 2: time she's sitting on her butt for ten to twelve

439
00:18:43,720 --> 00:18:46,159
Speaker 2: hours a day. And I said, the nutrition side of

440
00:18:46,160 --> 00:18:48,600
Speaker 2: things absolutely needs work, but we actually have to work

441
00:18:48,640 --> 00:18:50,560
Speaker 2: on the movement side of things as well. I don't

442
00:18:50,600 --> 00:18:52,440
Speaker 2: need you to go and go for like a ten

443
00:18:52,480 --> 00:18:54,520
Speaker 2: hour walk or anything like that, but I need you

444
00:18:54,560 --> 00:18:57,040
Speaker 2: to get some sort of movement in during the day.

445
00:18:57,080 --> 00:18:59,120
Speaker 2: So if you're waiting on a client to call you,

446
00:18:59,160 --> 00:19:01,200
Speaker 2: can we get ahead, set and pace up and down

447
00:19:01,240 --> 00:19:03,800
Speaker 2: the apartment. Can we take a fifteen minute break? You know,

448
00:19:03,840 --> 00:19:05,840
Speaker 2: she normally eats lunch at her desk, so we're working

449
00:19:05,840 --> 00:19:07,680
Speaker 2: on that as well. And I said, after lunch, can

450
00:19:07,720 --> 00:19:09,600
Speaker 2: we take just ten minutes and walk to the end

451
00:19:09,640 --> 00:19:11,840
Speaker 2: of the street and come back again. And a goal

452
00:19:11,880 --> 00:19:14,720
Speaker 2: of ten thousand steps of somebody like her is absolutely

453
00:19:14,760 --> 00:19:17,520
Speaker 2: just not realistic or achievable. So we set the goal

454
00:19:17,560 --> 00:19:19,840
Speaker 2: of four thousand steps as an average for the day,

455
00:19:20,240 --> 00:19:22,560
Speaker 2: so she'd be doing four thousand steps on average each day.

456
00:19:22,560 --> 00:19:24,439
Speaker 2: And I said, if some days it's crazy and you

457
00:19:24,480 --> 00:19:26,239
Speaker 2: can't get away from your desk and it's only two

458
00:19:26,280 --> 00:19:28,520
Speaker 2: thousand steps, that I need you to be pushing five

459
00:19:28,640 --> 00:19:30,840
Speaker 2: six thousand on the weekend or even a little bit

460
00:19:30,840 --> 00:19:34,200
Speaker 2: more to bring that average up overall. So I really

461
00:19:34,200 --> 00:19:37,520
Speaker 2: do feel like sitting is something that we're coming across

462
00:19:37,600 --> 00:19:40,440
Speaker 2: more and more and more. Because I remember my my

463
00:19:40,520 --> 00:19:42,880
Speaker 2: Nana's passed now, Susie, but she used to walk. I'm

464
00:19:42,920 --> 00:19:44,399
Speaker 2: sure she used to tell me like an hour and

465
00:19:44,440 --> 00:19:46,240
Speaker 2: a half to school every day, and an hour and

466
00:19:46,280 --> 00:19:48,359
Speaker 2: a half back from when she was sort of like

467
00:19:48,480 --> 00:19:51,480
Speaker 2: nine or ten years old. Like, just the general movement

468
00:19:51,560 --> 00:19:54,160
Speaker 2: that our grandparents, our great great grandparents used to get

469
00:19:54,200 --> 00:19:57,160
Speaker 2: in was astronomical compared to the movement that we get

470
00:19:57,200 --> 00:19:59,199
Speaker 2: these days, Like too many of us. Some of us,

471
00:19:59,240 --> 00:20:01,200
Speaker 2: if we commute, my get a few extra steps. But

472
00:20:01,320 --> 00:20:04,000
Speaker 2: most of us in office spased jobs are working from home,

473
00:20:04,640 --> 00:20:06,880
Speaker 2: particularly those who don't have children. They're not running around

474
00:20:06,920 --> 00:20:09,400
Speaker 2: after them all day, not doing after school pickup. We're

475
00:20:09,400 --> 00:20:12,240
Speaker 2: not moving anywhere near enough, and our risk factor is

476
00:20:12,320 --> 00:20:15,200
Speaker 2: for things like chronic diseases and cancers and that sort

477
00:20:15,200 --> 00:20:18,119
Speaker 2: of thing a skyrocketing because of our lack of movement.

478
00:20:18,320 --> 00:20:21,360
Speaker 1: I saw a really interesting research paper on the effect

479
00:20:21,400 --> 00:20:24,280
Speaker 1: of working at home on overall health outcomes. Because, of course,

480
00:20:24,280 --> 00:20:27,639
Speaker 1: when lockdowns first began, there was kind of an energy

481
00:20:27,640 --> 00:20:29,159
Speaker 1: for many people that were like, right, well, we're going

482
00:20:29,200 --> 00:20:31,320
Speaker 1: to have time to exercise and we don't have the commute,

483
00:20:31,359 --> 00:20:33,840
Speaker 1: so we can use that to walk to the shops. Now,

484
00:20:34,160 --> 00:20:36,800
Speaker 1: the research is now showing that that is completely reversed,

485
00:20:37,000 --> 00:20:40,200
Speaker 1: and working at home is quite detrimental to general movement

486
00:20:40,560 --> 00:20:43,639
Speaker 1: because we don't have the commute because we're not going

487
00:20:43,680 --> 00:20:46,000
Speaker 1: to a different meeting room for meetings as you described,

488
00:20:46,440 --> 00:20:49,720
Speaker 1: and basically it's adding more sedentary time than ever before.

489
00:20:50,119 --> 00:20:52,960
Speaker 1: And I also just will give some other examples of

490
00:20:53,000 --> 00:20:55,000
Speaker 1: modern life. So many of us are lucky enough we

491
00:20:55,040 --> 00:20:57,560
Speaker 1: met employ a cleaner, we have dishwashes, so we're not

492
00:20:57,600 --> 00:21:01,520
Speaker 1: doing that kind of manual houseworkers off and so that

493
00:21:01,600 --> 00:21:03,240
Speaker 1: used to burn a huge amount of calories, you know,

494
00:21:03,359 --> 00:21:05,640
Speaker 1: just the manual task of doing the washing or even

495
00:21:05,680 --> 00:21:07,800
Speaker 1: cleaning the house each week. Where you know, some of

496
00:21:07,880 --> 00:21:10,080
Speaker 1: us are lucky in my outsource that we don't wash

497
00:21:10,080 --> 00:21:12,320
Speaker 1: our own cars as frequently, we don't know our own lawns.

498
00:21:12,320 --> 00:21:14,439
Speaker 1: More of us are living in apartments, so on a

499
00:21:14,520 --> 00:21:16,680
Speaker 1: daily basis that I have many clients like you who

500
00:21:16,720 --> 00:21:20,199
Speaker 1: are without their sort of structured activity or doing two

501
00:21:20,280 --> 00:21:23,600
Speaker 1: or three thousand steps. So you know, it's about the

502
00:21:23,680 --> 00:21:27,040
Speaker 1: profound impact that has on glucose metabolism more than anything,

503
00:21:27,119 --> 00:21:30,680
Speaker 1: because yes, it's calorie burn, but it means that when

504
00:21:30,680 --> 00:21:33,760
Speaker 1: we've eaten, we sort of don't process the glucose and

505
00:21:33,840 --> 00:21:36,480
Speaker 1: inchulin through the muscles as we once were, and that

506
00:21:36,560 --> 00:21:40,320
Speaker 1: has a huge effect for glycemic control and risk of diabetes.

507
00:21:40,720 --> 00:21:43,200
Speaker 1: So you know, it's also about opportune times to move,

508
00:21:43,280 --> 00:21:45,680
Speaker 1: particularly after meals if you're working at home, and making

509
00:21:45,720 --> 00:21:47,760
Speaker 1: that concerted effort to get out for ten to fifteen

510
00:21:47,760 --> 00:21:50,639
Speaker 1: minutes right through the day, rather than bunching it all

511
00:21:50,720 --> 00:21:52,240
Speaker 1: up and just getting to the gym and thinking that

512
00:21:52,480 --> 00:21:54,960
Speaker 1: work's done, you know, standing up and going for a

513
00:21:55,000 --> 00:21:58,359
Speaker 1: walk after dinner, or doing the washing up and actively,

514
00:21:58,680 --> 00:22:00,600
Speaker 1: you know, putting the washing out after dinner when you've

515
00:22:00,600 --> 00:22:04,879
Speaker 1: eaten something, because you know, absolutely it's about the chronic

516
00:22:04,880 --> 00:22:08,600
Speaker 1: inactivity as well as the exercise and looking for ways

517
00:22:08,640 --> 00:22:12,479
Speaker 1: to reintroduce that through the day, because yes, it is

518
00:22:12,520 --> 00:22:16,639
Speaker 1: just so detrimental for hormonal control, appetite regulation, digestive health,

519
00:22:16,960 --> 00:22:19,080
Speaker 1: all of those things. And it's not a matter of

520
00:22:19,119 --> 00:22:21,080
Speaker 1: then also just ticking the box and oh, I've ticked

521
00:22:21,119 --> 00:22:23,880
Speaker 1: my ten thousand steps on I can do nothing. It's

522
00:22:23,880 --> 00:22:27,080
Speaker 1: about constantly looking for opportunity to move more and think, well, really,

523
00:22:27,119 --> 00:22:30,040
Speaker 1: humans probably are meant to move closer to twenty thousand

524
00:22:30,080 --> 00:22:33,080
Speaker 1: steps a day just as part of the routine action,

525
00:22:33,680 --> 00:22:35,679
Speaker 1: and that's when you will start to sort of not

526
00:22:35,720 --> 00:22:38,560
Speaker 1: have to worry so much about weight gain crepe because

527
00:22:38,560 --> 00:22:40,679
Speaker 1: you've got that baseline in there. So I think it's

528
00:22:40,680 --> 00:22:42,480
Speaker 1: about getting rid of that idea of minimal as to

529
00:22:42,520 --> 00:22:44,480
Speaker 1: how many how few do I need to do to

530
00:22:44,480 --> 00:22:47,040
Speaker 1: get there, as opposed to how many should I be

531
00:22:47,080 --> 00:22:50,240
Speaker 1: doing for optimal metabolic health. And you know, ten thousand

532
00:22:50,320 --> 00:22:52,879
Speaker 1: is like two and five message. It's the minimum, the

533
00:22:52,880 --> 00:22:55,680
Speaker 1: bare minimum. Really, you know, most of us should be

534
00:22:55,720 --> 00:22:58,480
Speaker 1: aiming for upwards of fifteen twenty thousand if we're looking

535
00:22:58,520 --> 00:23:02,000
Speaker 1: for optimal health and metabolicfness and leanness, particularly as we

536
00:23:02,040 --> 00:23:02,600
Speaker 1: get older.

537
00:23:02,640 --> 00:23:05,040
Speaker 2: But that in itself is very daunting. If somebody, you know,

538
00:23:05,040 --> 00:23:08,200
Speaker 2: if you're averaging two thousand, talking about fifteen twenty thousand steps,

539
00:23:08,520 --> 00:23:10,639
Speaker 2: that's two three hours of walking a day. And what

540
00:23:10,680 --> 00:23:14,040
Speaker 2: I find is my Australian clients rarely get anywhere close

541
00:23:14,080 --> 00:23:16,800
Speaker 2: to ten thousand without a concerted effort. With my UK

542
00:23:17,000 --> 00:23:20,240
Speaker 2: based clients, they move. My UK based clients they take

543
00:23:20,280 --> 00:23:22,040
Speaker 2: the Chube, they take the subway. A lot of people

544
00:23:22,200 --> 00:23:23,840
Speaker 2: living in you know, a lot of clients that I've

545
00:23:23,880 --> 00:23:26,560
Speaker 2: had in my experience, particularly in London, they don't really

546
00:23:26,600 --> 00:23:28,560
Speaker 2: have cars, or they have cars, but they don't use

547
00:23:28,560 --> 00:23:31,000
Speaker 2: them unless they go in completely outside of London. They're

548
00:23:31,000 --> 00:23:33,960
Speaker 2: always in the tube, they're always walking. They will routinely

549
00:23:34,000 --> 00:23:37,760
Speaker 2: get quite easily between ten and twenty thousand steps every

550
00:23:37,760 --> 00:23:39,879
Speaker 2: single day. It's wonderful. You know, we can give them

551
00:23:39,920 --> 00:23:41,320
Speaker 2: a hell of a lot more food because they're just

552
00:23:41,400 --> 00:23:43,959
Speaker 2: moving so much more compared to our Aussies. We go

553
00:23:44,040 --> 00:23:46,240
Speaker 2: from the house to the car, We get in the car,

554
00:23:46,440 --> 00:23:48,159
Speaker 2: we go, you know, sit at our deskhol we get

555
00:23:48,200 --> 00:23:49,920
Speaker 2: back in the car, we commute in traffic, we come

556
00:23:49,960 --> 00:23:52,400
Speaker 2: back to home. We're so exhaustively collaps on the couch.

557
00:23:52,520 --> 00:23:55,440
Speaker 2: We watch Netflix with two or three hours OZSI simply

558
00:23:55,480 --> 00:23:57,840
Speaker 2: do not move as much or as needed. And some

559
00:23:57,920 --> 00:23:59,800
Speaker 2: of my American clients, I think it really depends on

560
00:23:59,800 --> 00:24:01,520
Speaker 2: where you are. A lot of my clients in New

561
00:24:01,560 --> 00:24:03,200
Speaker 2: York they tend to move a lot as well. They

562
00:24:03,200 --> 00:24:05,560
Speaker 2: take the subway. There's a lot more movement. It's harder

563
00:24:05,640 --> 00:24:07,399
Speaker 2: just to get in a car and drive around New

564
00:24:07,480 --> 00:24:09,920
Speaker 2: York City versus my clients who live in the States,

565
00:24:09,960 --> 00:24:13,000
Speaker 2: who are more in the smaller regional places. You know,

566
00:24:13,000 --> 00:24:14,720
Speaker 2: they will drive a lot more as well. So I

567
00:24:14,720 --> 00:24:17,520
Speaker 2: feel like location has a lot to do with it

568
00:24:17,560 --> 00:24:20,159
Speaker 2: as well, But I think we just need to find

569
00:24:20,240 --> 00:24:22,879
Speaker 2: ways to move more because there is actually more and

570
00:24:22,920 --> 00:24:26,719
Speaker 2: more research coming through that city does actually increase your

571
00:24:26,800 --> 00:24:29,320
Speaker 2: risks of chronic diseases and things like cancers. And I

572
00:24:29,359 --> 00:24:30,960
Speaker 2: was just having a quick look Susie, and there was

573
00:24:31,000 --> 00:24:34,439
Speaker 2: one study that actually showed a forty percent decrease in

574
00:24:34,520 --> 00:24:37,720
Speaker 2: cancer mortality in those that were physically active compared to

575
00:24:37,760 --> 00:24:41,280
Speaker 2: those that weren't. And overall, people who sit too much

576
00:24:41,320 --> 00:24:44,000
Speaker 2: and have a more sedentary lifestyle, so we're talking about,

577
00:24:44,160 --> 00:24:47,520
Speaker 2: you know, less than ten thousand steps on average basically

578
00:24:47,560 --> 00:24:50,240
Speaker 2: have an increased risk of coalon and breast cancer as well.

579
00:24:50,280 --> 00:24:51,920
Speaker 2: And we know that there are two of the biggest

580
00:24:52,240 --> 00:24:54,720
Speaker 2: I guess killers in Australia. So it's not so much

581
00:24:54,760 --> 00:24:56,680
Speaker 2: that you tick the box on your exercise and you're like,

582
00:24:56,720 --> 00:24:59,040
Speaker 2: I've done a forty minute class, I'm good. If you're

583
00:24:59,080 --> 00:25:01,400
Speaker 2: sitting on your butt eight nine, ten hours a day

584
00:25:01,440 --> 00:25:03,359
Speaker 2: and you have a job where you're sitting staring at

585
00:25:03,359 --> 00:25:05,919
Speaker 2: a computer, you don't only risk of a lot of

586
00:25:05,960 --> 00:25:09,479
Speaker 2: these diseases longer term, you're also at risk of things like,

587
00:25:09,560 --> 00:25:11,880
Speaker 2: you know, just mobility, things like having more neck pain,

588
00:25:12,000 --> 00:25:14,280
Speaker 2: having more back pain. The more we sit, the worse

589
00:25:14,359 --> 00:25:17,120
Speaker 2: out digestion can be. We know that good digestion needs

590
00:25:17,200 --> 00:25:20,159
Speaker 2: movement as well. So there's many other health areas it

591
00:25:20,280 --> 00:25:24,040
Speaker 2: concerns that sitting actually has a negative impact for as well.

592
00:25:24,080 --> 00:25:26,120
Speaker 2: So I would just encourage you to get some sort

593
00:25:26,119 --> 00:25:27,920
Speaker 2: of fitness watched, and if you don't have one, or

594
00:25:28,000 --> 00:25:29,639
Speaker 2: it's you know you're not able to afford one, just

595
00:25:29,680 --> 00:25:31,920
Speaker 2: download a free up on your phone which can really

596
00:25:31,960 --> 00:25:33,919
Speaker 2: track your step and set yourself a goal to just

597
00:25:33,960 --> 00:25:37,040
Speaker 2: increase that by one thousand every week or every couple

598
00:25:37,080 --> 00:25:40,480
Speaker 2: of weeks, because it's not realistic to assume that we

599
00:25:40,520 --> 00:25:42,520
Speaker 2: can all get to ten thousand. But I think if

600
00:25:42,520 --> 00:25:44,560
Speaker 2: you're sitting around two thousand, you should be pushing for

601
00:25:44,600 --> 00:25:46,440
Speaker 2: four thousand. If you sitting around four thousand, and you

602
00:25:46,480 --> 00:25:48,360
Speaker 2: should be pushing for six. If you sitting around six,

603
00:25:48,400 --> 00:25:51,080
Speaker 2: push for eight. Just the more we do, the better

604
00:25:51,160 --> 00:25:53,440
Speaker 2: it's going to be overall for our health long term.

605
00:25:53,520 --> 00:25:56,000
Speaker 1: And similar to the way we talk about nutrition systems,

606
00:25:56,080 --> 00:25:59,160
Speaker 1: it also is about creating a lifestyle in which more

607
00:25:59,160 --> 00:26:01,560
Speaker 1: people around you are active. Because the biggest one of

608
00:26:01,600 --> 00:26:05,040
Speaker 1: the biggest predictors of our behaviors on a daily basis

609
00:26:05,080 --> 00:26:07,240
Speaker 1: is what those around us are doing. So whether it's

610
00:26:07,240 --> 00:26:10,879
Speaker 1: at your place of work, whether it's your partner, your kids,

611
00:26:10,920 --> 00:26:13,480
Speaker 1: looking for ways to link with other people and incorporate

612
00:26:13,520 --> 00:26:15,359
Speaker 1: that activity. So, for example, if you're one of the

613
00:26:15,400 --> 00:26:18,760
Speaker 1: moms listening and you take kids to sport and sit around,

614
00:26:18,800 --> 00:26:21,120
Speaker 1: get another mom to walk around the training ground with you,

615
00:26:21,160 --> 00:26:24,080
Speaker 1: particularly as the wet temperatures warm up, or you know,

616
00:26:24,119 --> 00:26:26,480
Speaker 1: make a pact with your partner to you know, after

617
00:26:26,520 --> 00:26:28,200
Speaker 1: dinner go for a ten minute walk around the block

618
00:26:28,200 --> 00:26:30,600
Speaker 1: and take the dog out, or if you've got teenage kids,

619
00:26:30,680 --> 00:26:32,600
Speaker 1: use that as a time to go up to the

620
00:26:32,600 --> 00:26:34,960
Speaker 1: shops and pick up a snack. You know, little ways

621
00:26:34,960 --> 00:26:37,720
Speaker 1: that incorporated into life. So it's not such an onerous

622
00:26:37,760 --> 00:26:39,639
Speaker 1: task to get out and get moving when everyone else

623
00:26:39,720 --> 00:26:42,280
Speaker 1: is sat in front of the TV. Because if you

624
00:26:42,359 --> 00:26:45,639
Speaker 1: have social catch ups with people walking and walk and

625
00:26:45,640 --> 00:26:47,359
Speaker 1: get a coffee rather than just go to a coffee

626
00:26:47,359 --> 00:26:50,280
Speaker 1: shop and actually incorporate it into your day to day life,

627
00:26:50,320 --> 00:26:52,240
Speaker 1: that will go a long way and making it sustainable.

628
00:26:52,480 --> 00:26:54,440
Speaker 1: But also not such a sort of as I said,

629
00:26:54,560 --> 00:26:57,560
Speaker 1: arduous task that you dislike as opposed to actually something

630
00:26:57,600 --> 00:26:59,440
Speaker 1: that you look forward to as part of your day.

631
00:27:00,000 --> 00:27:02,600
Speaker 1: All right, Leanne, Our final segment of the show going

632
00:27:02,640 --> 00:27:05,960
Speaker 1: to be a bit controversial because when I studied dietetics

633
00:27:05,960 --> 00:27:09,840
Speaker 1: in the late nineteen nineties, snacking was all the rage.

634
00:27:09,880 --> 00:27:12,000
Speaker 1: There was a whole range of new snack foods out there,

635
00:27:12,080 --> 00:27:15,720
Speaker 1: musley bars, snack bites, fruit straps. It was all about

636
00:27:15,760 --> 00:27:18,560
Speaker 1: snacking and eating regularly to keep metabolism up. And certainly

637
00:27:18,560 --> 00:27:20,680
Speaker 1: when I was much younger and also worked with a

638
00:27:20,720 --> 00:27:23,919
Speaker 1: lot of athletes, we would encourage snacking frequently because there

639
00:27:23,960 --> 00:27:25,920
Speaker 1: were people who I was working with had extremely high

640
00:27:26,000 --> 00:27:28,840
Speaker 1: energy demands and they would need regular snacks through the

641
00:27:28,920 --> 00:27:33,439
Speaker 1: day to keep their you know, get their fuel that

642
00:27:33,480 --> 00:27:36,000
Speaker 1: they required. And of course, working in kids nutrition, they

643
00:27:36,080 --> 00:27:38,480
Speaker 1: need snacks at school, so we talk about snack, snacksnacks.

644
00:27:38,800 --> 00:27:40,840
Speaker 1: One of the conversations I frequently have with my own

645
00:27:40,840 --> 00:27:44,639
Speaker 1: clients now is you know, do we really need so

646
00:27:44,680 --> 00:27:47,600
Speaker 1: many snacks? And I find that I have questions that

647
00:27:47,640 --> 00:27:50,120
Speaker 1: come through often on text after a consult that would say,

648
00:27:50,280 --> 00:27:52,199
Speaker 1: you know, are these okay for a snack? Do I

649
00:27:52,280 --> 00:27:54,800
Speaker 1: need a snack? What about this snack food? And I

650
00:27:54,840 --> 00:27:57,439
Speaker 1: think Alianne. I don't know if I love the word snack,

651
00:27:58,080 --> 00:28:01,720
Speaker 1: because to me, a snack is really a mini meal.

652
00:28:01,760 --> 00:28:03,960
Speaker 1: It should really be keeping you full two three hours.

653
00:28:04,520 --> 00:28:07,600
Speaker 1: So if I see a food that's say a typical

654
00:28:07,640 --> 00:28:10,240
Speaker 1: snack food like a packet of chips or pretzels or

655
00:28:10,680 --> 00:28:14,760
Speaker 1: crackers that you know, dips and sort of snacky things

656
00:28:14,760 --> 00:28:17,840
Speaker 1: that people love to eat, I think, where does that fit?

657
00:28:18,000 --> 00:28:20,880
Speaker 1: Because if you've had a good lunch, if you need

658
00:28:20,920 --> 00:28:22,600
Speaker 1: a bit of a top up snack, I want something

659
00:28:22,640 --> 00:28:24,320
Speaker 1: that's more like a mini meal. So I want a

660
00:28:24,400 --> 00:28:26,399
Speaker 1: yogur and food, or I want a nutbar and some

661
00:28:26,480 --> 00:28:30,359
Speaker 1: veggie sticks. I want sort of a complete, balanced mini

662
00:28:30,359 --> 00:28:33,240
Speaker 1: meal that's going to hold them for another two three hours.

663
00:28:33,280 --> 00:28:35,199
Speaker 1: I certainly don't want a packet of biscuits. It's going

664
00:28:35,240 --> 00:28:37,920
Speaker 1: to fill them for half an hour and leave them hungry.

665
00:28:38,080 --> 00:28:41,000
Speaker 1: So I think it was just something we had a

666
00:28:41,040 --> 00:28:43,280
Speaker 1: listener question that came through about how many snacks a

667
00:28:43,360 --> 00:28:46,880
Speaker 1: day are too many? And I think it's really time

668
00:28:47,240 --> 00:28:50,719
Speaker 1: for adults. Unless you're a growing teenager or an athlete

669
00:28:50,760 --> 00:28:53,719
Speaker 1: with huge energy demands or competing in the CrossFit games,

670
00:28:54,400 --> 00:28:56,920
Speaker 1: I'd be saying, you know you probably don't need many

671
00:28:56,960 --> 00:29:00,480
Speaker 1: snacks a day, and if you do, it's probably one

672
00:29:00,680 --> 00:29:05,400
Speaker 1: maybe two, and a one off snack food is very

673
00:29:05,480 --> 00:29:08,680
Speaker 1: rarely nutritionally sound, and if anything, I'd be thinking more

674
00:29:08,800 --> 00:29:11,320
Speaker 1: and I'd prefer my clients to call it morning tea

675
00:29:12,040 --> 00:29:14,640
Speaker 1: and or afternoon tea. Is thought of as a mini

676
00:29:14,680 --> 00:29:18,840
Speaker 1: meal rather than a snack, because I don't buy many

677
00:29:18,880 --> 00:29:21,400
Speaker 1: snack foods and I certainly don't include them in my

678
00:29:21,440 --> 00:29:25,360
Speaker 1: own diet, and if I do need something to top

679
00:29:25,400 --> 00:29:28,040
Speaker 1: me up between say lunch and dinner, I'd be grabbing

680
00:29:28,080 --> 00:29:30,840
Speaker 1: something like a nut based snack bar that was sort

681
00:29:30,880 --> 00:29:33,760
Speaker 1: of a mini meal of chundry calories or some cheese

682
00:29:33,760 --> 00:29:36,600
Speaker 1: and crackers, and actually having it as a substantial top

683
00:29:36,680 --> 00:29:39,160
Speaker 1: up with veggies rather than just grabbing a snack on

684
00:29:39,200 --> 00:29:42,680
Speaker 1: the go. I think it's in dangerous territory when it

685
00:29:42,720 --> 00:29:45,520
Speaker 1: comes to overeating. What is your thoughts?

686
00:29:45,920 --> 00:29:47,800
Speaker 2: Yeah, And I think it's a hard question to answer

687
00:29:47,840 --> 00:29:50,040
Speaker 2: because we're all so different. I mean, I've talked about

688
00:29:50,080 --> 00:29:53,040
Speaker 2: on the potty before I'm six foot one, I'm still breastfeeding,

689
00:29:53,160 --> 00:29:55,320
Speaker 2: and I'm active, like I get ten thousand steps a

690
00:29:55,360 --> 00:29:56,959
Speaker 2: day and I go to the gym three four days,

691
00:29:57,120 --> 00:29:59,920
Speaker 2: so I would get more snacks in the majority of say,

692
00:30:00,040 --> 00:30:02,320
Speaker 2: for example, a client of mine who was five foot one,

693
00:30:02,480 --> 00:30:04,680
Speaker 2: who had a desk job, who got barelyony steps but

694
00:30:04,760 --> 00:30:07,120
Speaker 2: did a forty minute exercise class a couple of times

695
00:30:07,160 --> 00:30:11,160
Speaker 2: a week, and you know who was paramotopausal. So I

696
00:30:11,200 --> 00:30:13,840
Speaker 2: think it really depends on the person in terms of

697
00:30:13,880 --> 00:30:15,640
Speaker 2: like how many snacks a day or too many? And

698
00:30:15,680 --> 00:30:18,480
Speaker 2: if you're someone that enjoys a glass of wine after dinner,

699
00:30:18,520 --> 00:30:20,680
Speaker 2: has a milky coffee once or twice a day, and

700
00:30:20,840 --> 00:30:22,640
Speaker 2: likes a little bit of a sweet treat after dinner,

701
00:30:23,040 --> 00:30:25,240
Speaker 2: like you're looking at three snacks already, and so I

702
00:30:25,280 --> 00:30:28,560
Speaker 2: think it's really dependent on what you do overall as well,

703
00:30:28,600 --> 00:30:30,840
Speaker 2: Like if you're snacking after dinner, then do you really

704
00:30:30,880 --> 00:30:33,080
Speaker 2: need a mid morning snack and a mid afternoon snack.

705
00:30:33,160 --> 00:30:34,760
Speaker 2: I don't know. I think it's not a question that

706
00:30:34,800 --> 00:30:36,800
Speaker 2: we can answer. I think it's a question where people

707
00:30:36,800 --> 00:30:38,480
Speaker 2: need to take a bit of a step back, look

708
00:30:38,520 --> 00:30:41,720
Speaker 2: at their lifestyle and their movement overall, and make that assessment.

709
00:30:41,920 --> 00:30:44,440
Speaker 2: But like you said, I like to give what I

710
00:30:44,480 --> 00:30:47,080
Speaker 2: call double stacks my clients. I'll never give my clients

711
00:30:47,120 --> 00:30:48,960
Speaker 2: just a carb snacks so I'll never say just have

712
00:30:49,040 --> 00:30:51,160
Speaker 2: some popcorn, just have some fruit. I mean, I won't

713
00:30:51,160 --> 00:30:54,080
Speaker 2: say never, but I will typically always recommend my clients

714
00:30:54,120 --> 00:30:56,240
Speaker 2: if they're going to have a snack, it's a carb

715
00:30:56,320 --> 00:30:58,280
Speaker 2: paed with a protein, or it's a carb ped with

716
00:30:58,320 --> 00:31:00,400
Speaker 2: a snack. So it's a bit of fruit with nuts,

717
00:31:00,480 --> 00:31:02,440
Speaker 2: or it's some popcorn with some cheese, or it's a

718
00:31:02,440 --> 00:31:04,880
Speaker 2: boiled egg and some crackers. So it's not like they're

719
00:31:04,880 --> 00:31:07,720
Speaker 2: actually getting the sustenance to last them to the next meal,

720
00:31:07,840 --> 00:31:10,320
Speaker 2: like you said, because we know that as macro nutrients

721
00:31:10,400 --> 00:31:13,240
Speaker 2: carbs by themselves, the energy gets absorbed too quick and

722
00:31:13,280 --> 00:31:15,080
Speaker 2: it comes crashing back down again and we're hungry an

723
00:31:15,080 --> 00:31:18,000
Speaker 2: hour later, versus calves paired with a fat or carbs

724
00:31:18,000 --> 00:31:20,160
Speaker 2: paired with the protein are going to allow us to

725
00:31:20,160 --> 00:31:23,320
Speaker 2: have that sustenance for so much longer and actually sustain

726
00:31:23,400 --> 00:31:25,360
Speaker 2: us to the next meal. So I'm a big fan

727
00:31:25,400 --> 00:31:27,760
Speaker 2: of giving my clients, as you said, like mini meals,

728
00:31:27,760 --> 00:31:29,880
Speaker 2: but I call them like double snacks. So I say,

729
00:31:29,880 --> 00:31:31,400
Speaker 2: what's the car portion and what do you want? Do

730
00:31:31,440 --> 00:31:32,880
Speaker 2: you want the cracker, do you want the popcorn? Do

731
00:31:32,880 --> 00:31:35,000
Speaker 2: you want the fruit? Because let's be honest, everybody always

732
00:31:35,000 --> 00:31:36,480
Speaker 2: wants a snack on a carb or do you want

733
00:31:36,480 --> 00:31:38,680
Speaker 2: a small biscuit, Like do you want a little choplip cookie.

734
00:31:38,720 --> 00:31:41,240
Speaker 2: We're going to pair that with some Greek yogur. We're

735
00:31:41,240 --> 00:31:43,080
Speaker 2: going to pair that with a handful of nuts or something,

736
00:31:43,160 --> 00:31:45,120
Speaker 2: just so that they're actually able to sustain it for

737
00:31:45,160 --> 00:31:46,840
Speaker 2: a little bit longer. Or if they want a little

738
00:31:46,840 --> 00:31:49,120
Speaker 2: mini chocolate in the afternoon, can we have the mini

739
00:31:49,200 --> 00:31:51,480
Speaker 2: chocolate with a boiled egg or some veggie sticks and

740
00:31:51,520 --> 00:31:53,520
Speaker 2: some dip or a little bit of like a Greek

741
00:31:53,600 --> 00:31:56,000
Speaker 2: yogurt or something to actually tie us over. And that's

742
00:31:56,000 --> 00:31:58,240
Speaker 2: another good point too. They actually I thought of we're

743
00:31:58,280 --> 00:32:01,120
Speaker 2: replacing good quality meals with snacks, Like we're sort of

744
00:32:01,360 --> 00:32:04,080
Speaker 2: skipping breakfast or we're doing some form of intimate and fasting.

745
00:32:04,120 --> 00:32:06,160
Speaker 2: We're having a milky coffee, We're having a little bit

746
00:32:06,160 --> 00:32:08,480
Speaker 2: of a little picket this at work, a little chocolate

747
00:32:08,520 --> 00:32:10,840
Speaker 2: biscuit at work. Someone's brought round, you know, a bit

748
00:32:10,880 --> 00:32:13,440
Speaker 2: of birthday cake. And we're sort of having snacks all

749
00:32:13,480 --> 00:32:16,720
Speaker 2: day long, but not really having proper balanced meals, which

750
00:32:17,240 --> 00:32:19,240
Speaker 2: leads us to snack more and leads us to need

751
00:32:19,320 --> 00:32:21,440
Speaker 2: more snacks as well. So I would look at whether

752
00:32:21,520 --> 00:32:23,760
Speaker 2: or not you're balancing your meals properly if you feel

753
00:32:23,800 --> 00:32:26,280
Speaker 2: like you are consuming two snacks, And in all honesty,

754
00:32:26,320 --> 00:32:28,760
Speaker 2: if somebody's going to ask us a question how many

755
00:32:28,760 --> 00:32:31,480
Speaker 2: snacks a day or too many, it's very likely that

756
00:32:31,520 --> 00:32:34,600
Speaker 2: you're probably eating too many snacks. That's probably my easy

757
00:32:34,640 --> 00:32:35,200
Speaker 2: thoughts on it.

758
00:32:35,520 --> 00:32:38,400
Speaker 1: Because you said, oh, I've got a higher age demand

759
00:32:38,440 --> 00:32:40,960
Speaker 1: some six foot How many times a day do you eat?

760
00:32:41,000 --> 00:32:42,600
Speaker 2: Do I eat like a main meal or just all

761
00:32:42,600 --> 00:32:43,360
Speaker 2: in general.

762
00:32:43,160 --> 00:32:45,840
Speaker 1: Like a like a meal, like an eating occasion. I

763
00:32:45,880 --> 00:32:49,240
Speaker 1: would say six to seven, So doland start here. So

764
00:32:49,360 --> 00:32:50,440
Speaker 1: what you do breakfast?

765
00:32:50,520 --> 00:32:53,000
Speaker 2: Like I would probably go breakfast, snack, lunch.

766
00:32:52,720 --> 00:32:56,640
Speaker 1: O, morning tea. You'll go breakfast, morning tea, Yeah, lunch.

767
00:32:56,400 --> 00:32:58,800
Speaker 2: And then I would probably I would generally have two

768
00:32:58,920 --> 00:33:02,240
Speaker 2: afternoon snacks. Sounds bad, but probably something around three and

769
00:33:02,240 --> 00:33:04,760
Speaker 2: then something around five because by the time we feed

770
00:33:04,800 --> 00:33:06,880
Speaker 2: me a batha, put it a bed, feed her again,

771
00:33:07,000 --> 00:33:09,320
Speaker 2: get us settled, it's like seven thirty eight o'clock before

772
00:33:09,320 --> 00:33:12,440
Speaker 2: we eat sometimes, okay, So between my lunch at like twelve,

773
00:33:12,440 --> 00:33:14,360
Speaker 2: like I tend to eat early if I've got clients

774
00:33:14,400 --> 00:33:16,840
Speaker 2: in the afternoon, and between eight. I can't get through

775
00:33:16,880 --> 00:33:19,240
Speaker 2: that long. Like I probably would eat every I'd say

776
00:33:19,240 --> 00:33:20,520
Speaker 2: two and a half to three hours.

777
00:33:20,520 --> 00:33:22,040
Speaker 1: So what's the five o'clock snack?

778
00:33:22,160 --> 00:33:24,680
Speaker 2: Probably something with protein it like a Greek yogurt typically,

779
00:33:25,080 --> 00:33:26,760
Speaker 2: or like a banana with a bit of nuts or something.

780
00:33:26,840 --> 00:33:29,400
Speaker 1: Okay, And are you eating that extra snack since you've

781
00:33:29,440 --> 00:33:31,640
Speaker 1: had mea and don't eat us early? Is that an

782
00:33:31,640 --> 00:33:32,960
Speaker 1: addition since you had.

783
00:33:32,840 --> 00:33:33,680
Speaker 2: Definitely a baby.

784
00:33:33,800 --> 00:33:34,040
Speaker 1: Yeah.

785
00:33:34,080 --> 00:33:37,560
Speaker 2: Normally, before my pregnancy, I would probably go I would

786
00:33:37,600 --> 00:33:40,240
Speaker 2: generally hold off my breakfast, not like it's into in fasting,

787
00:33:40,240 --> 00:33:42,040
Speaker 2: but I just wasn't really hungry for it, so I'd

788
00:33:42,080 --> 00:33:44,160
Speaker 2: have a later breakfast. Then I go straight to lunch.

789
00:33:44,280 --> 00:33:46,440
Speaker 2: Then I probably have one afternoon tea snack and dinner.

790
00:33:46,480 --> 00:33:48,480
Speaker 2: And I'm not a big after dinner person. I generally

791
00:33:48,480 --> 00:33:49,920
Speaker 2: have a cup of tea and I'm done for the day.

792
00:33:50,000 --> 00:33:51,560
Speaker 2: Occasionally I have a little bit of chocolate or a

793
00:33:51,560 --> 00:33:53,480
Speaker 2: mini ice cream maybe once a week, but I'm not

794
00:33:53,520 --> 00:33:55,400
Speaker 2: a big after dinner snack lot. Normally I have dinner

795
00:33:55,480 --> 00:33:57,360
Speaker 2: and I'm quite full and I'll go to bed, but

796
00:33:57,400 --> 00:33:59,480
Speaker 2: I want that two three hours to digest that food.

797
00:34:00,280 --> 00:34:03,240
Speaker 2: My intake is definitely picked up since pregnancy meal and

798
00:34:03,280 --> 00:34:04,240
Speaker 2: breastfeeding as well.

799
00:34:04,360 --> 00:34:07,000
Speaker 1: Yeah, so I would eat okay, five times, so i'd

800
00:34:07,000 --> 00:34:09,239
Speaker 1: eat breakfast, but I usually split it so I have

801
00:34:09,280 --> 00:34:12,520
Speaker 1: coffee and then I have breakfast like a brunch, then lunch,

802
00:34:13,520 --> 00:34:16,359
Speaker 1: sometimes an afternoon, depending on what time I've had that lunch,

803
00:34:16,360 --> 00:34:19,040
Speaker 1: because if it's like two, I might not dita and

804
00:34:19,040 --> 00:34:22,120
Speaker 1: then I'll have something after dinner. So maximum, generally a day,

805
00:34:22,160 --> 00:34:24,600
Speaker 1: i'd have five, but I have clients who might do

806
00:34:24,680 --> 00:34:26,960
Speaker 1: seven or eight, and they're sitting down all day. So

807
00:34:27,000 --> 00:34:29,880
Speaker 1: I think it's just a good reflection to see, actually,

808
00:34:29,920 --> 00:34:32,520
Speaker 1: how many times a day am I eating? And do

809
00:34:32,600 --> 00:34:35,080
Speaker 1: I need to improve the quality of the snack so

810
00:34:35,160 --> 00:34:37,920
Speaker 1: it's more functioning as a morning or an afternoon tea,

811
00:34:38,040 --> 00:34:40,959
Speaker 1: or if it's just that late afternoon top up, what's

812
00:34:40,960 --> 00:34:42,920
Speaker 1: something light? It might be some veggie sticks and a

813
00:34:42,920 --> 00:34:46,120
Speaker 1: little bit of tizeki, so it's actually pretty low calorie

814
00:34:46,200 --> 00:34:49,240
Speaker 1: really overall, and just having some veggies. But I think

815
00:34:49,280 --> 00:34:52,360
Speaker 1: this idea of I need a snack is fraught with

816
00:34:52,480 --> 00:34:55,319
Speaker 1: danger because where we think of snacks, we think of

817
00:34:55,360 --> 00:34:58,919
Speaker 1: process carbohydrate foods, and just you know, reflect a little

818
00:34:58,920 --> 00:35:01,759
Speaker 1: bit on what snack means to you, and really do

819
00:35:01,800 --> 00:35:03,440
Speaker 1: you need to balance them out a bit more so

820
00:35:03,480 --> 00:35:06,600
Speaker 1: they're actually proper mini meals or morning or afternoon tea.

821
00:35:06,680 --> 00:35:08,280
Speaker 2: And I'll just make a point because I think people

822
00:35:08,360 --> 00:35:11,120
Speaker 2: at home are probably like, how does Leanne like stay

823
00:35:11,200 --> 00:35:13,160
Speaker 2: lean or like I saw her on Instagram, she's lost

824
00:35:13,200 --> 00:35:15,160
Speaker 2: like thirteen kilos since you had me, or how she's

825
00:35:15,200 --> 00:35:17,520
Speaker 2: doing that eating so much. I will make a point

826
00:35:17,520 --> 00:35:19,680
Speaker 2: to say that my main meals are quite lean, so

827
00:35:19,760 --> 00:35:21,800
Speaker 2: I typically will keep them around about that four to

828
00:35:21,880 --> 00:35:24,600
Speaker 2: five hundred calorie mark. I'm not having these massive main meals.

829
00:35:24,640 --> 00:35:26,880
Speaker 2: At the same time, I have quite a sensitive stomach,

830
00:35:26,880 --> 00:35:28,960
Speaker 2: so I don't like that feeling of that heaviness and

831
00:35:29,000 --> 00:35:31,719
Speaker 2: bloating after a meal. So my main meals are pretty lean,

832
00:35:31,800 --> 00:35:34,080
Speaker 2: like there's sort of four four fifty five hundred calories,

833
00:35:34,200 --> 00:35:35,719
Speaker 2: and that's why I sort of like to snack a

834
00:35:35,760 --> 00:35:38,200
Speaker 2: little bit more in between. And sometimes I get halfway

835
00:35:38,200 --> 00:35:39,640
Speaker 2: through lunch and me is crying and I have to

836
00:35:39,640 --> 00:35:41,560
Speaker 2: pick her up and I can't really sort of finish it.

837
00:35:41,640 --> 00:35:44,240
Speaker 2: So it's not like I'm eating three four thousand calories

838
00:35:44,239 --> 00:35:46,720
Speaker 2: a day. I eat frequently, and I eat often because

839
00:35:46,719 --> 00:35:49,160
Speaker 2: it's just sort of my lifestyle and sort of what

840
00:35:49,200 --> 00:35:50,400
Speaker 2: I like to do basically.

841
00:35:50,520 --> 00:35:52,480
Speaker 1: Yeah, and I've just spent three days with you don't

842
00:35:52,480 --> 00:35:56,080
Speaker 1: need that much, so yeah, just that's my summation. But

843
00:35:56,120 --> 00:35:57,600
Speaker 1: I'll get some photos of it when I'm with her

844
00:35:57,680 --> 00:36:00,799
Speaker 1: next weekend. All right, Well, I don't know if that's

845
00:36:00,840 --> 00:36:03,600
Speaker 1: more confusing than good. But the purpose was to just

846
00:36:03,719 --> 00:36:05,160
Speaker 1: get everyone to have a bit of a look at

847
00:36:05,200 --> 00:36:07,160
Speaker 1: their snacks and if they're eating too frequently. So I

848
00:36:07,200 --> 00:36:09,920
Speaker 1: hope it's achieved that goal all rightly. And well that

849
00:36:09,920 --> 00:36:12,400
Speaker 1: brings us to the end of another episode of the

850
00:36:12,480 --> 00:36:15,360
Speaker 1: Nutrition Couch podcast. If you haven't already, please subscribe and

851
00:36:15,400 --> 00:36:17,239
Speaker 1: we love to see you listening to us on a

852
00:36:17,320 --> 00:36:20,520
Speaker 1: Sunday morning and posting your experience. We also love to

853
00:36:20,520 --> 00:36:22,960
Speaker 1: get your questions, so if there's any topics we haven't covered,

854
00:36:23,000 --> 00:36:26,000
Speaker 1: please keep sending those through. And we've got one more

855
00:36:26,040 --> 00:36:28,719
Speaker 1: live event to go next weekend in Melbourne on the

856
00:36:28,760 --> 00:36:31,920
Speaker 1: seventeenth September. So if you are down south and we'd

857
00:36:32,000 --> 00:36:33,680
Speaker 1: like to meet us in person and come and enjoy

858
00:36:33,680 --> 00:36:36,280
Speaker 1: a beautiful morning tea and it is a very nutritionally

859
00:36:36,280 --> 00:36:39,160
Speaker 1: balanced morning tea, we would love to see you there,

860
00:36:39,520 --> 00:36:41,239
Speaker 1: so thank you. For listening and we will see you

861
00:36:41,400 --> 00:36:42,680
Speaker 1: same time, same place next week.

862
00:36:42,880 --> 00:36:43,800
Speaker 2: Get you guys next week.