1 00:00:00,320 --> 00:00:04,160 Speaker 1: On today's midweek motivational episode of The Nutrition Couch, I 2 00:00:04,200 --> 00:00:07,480 Speaker 1: have a fantastic client case study which demonstrates what a 3 00:00:07,520 --> 00:00:10,520 Speaker 1: weight loss plateau really looks like and how you can 4 00:00:10,560 --> 00:00:13,440 Speaker 1: work through it to optimize metabolism and get those scales 5 00:00:13,480 --> 00:00:14,120 Speaker 1: moving again. 6 00:00:14,280 --> 00:00:14,440 Speaker 2: Hi. 7 00:00:14,520 --> 00:00:17,040 Speaker 1: I'm Susy Burrow and Emily and Wood and each week 8 00:00:17,040 --> 00:00:19,840 Speaker 1: we bring you The Nutrition Couch, the bi weekly podcast 9 00:00:19,840 --> 00:00:21,600 Speaker 1: that keeps you up to date on everything you need 10 00:00:21,640 --> 00:00:23,880 Speaker 1: to know in the world of nutrition as well as 11 00:00:23,880 --> 00:00:26,400 Speaker 1: weight loss plateaus. We are going to share a brand 12 00:00:26,480 --> 00:00:29,120 Speaker 1: new supermarket cracker that we cannot get enough of, or 13 00:00:29,120 --> 00:00:31,560 Speaker 1: I should say I cannot getting enough of, and we 14 00:00:31,600 --> 00:00:36,160 Speaker 1: revisit an old soup favorite that has multiple health benefits 15 00:00:36,360 --> 00:00:39,640 Speaker 1: at so I felt we got such amazing feedback last 16 00:00:39,680 --> 00:00:42,680 Speaker 1: week when we had started our new sort of client 17 00:00:42,760 --> 00:00:44,280 Speaker 1: case study slash success. 18 00:00:44,360 --> 00:00:44,640 Speaker 2: Now. 19 00:00:45,200 --> 00:00:49,640 Speaker 1: I think there's nothing better than hearing firsthand what a 20 00:00:49,680 --> 00:00:53,280 Speaker 1: dietitian does with clients in real life examples. Because so 21 00:00:53,360 --> 00:00:55,880 Speaker 1: much of nutrition is theoretical, you know, we refer to 22 00:00:56,680 --> 00:01:00,760 Speaker 1: research papers regularly. Often people commentating in the media may 23 00:01:00,800 --> 00:01:02,880 Speaker 1: not have seen a client for twenty years. It's really 24 00:01:02,920 --> 00:01:04,720 Speaker 1: different when your hands on and both you and I 25 00:01:04,800 --> 00:01:07,720 Speaker 1: are hands on clinicians. We see people, real people, real 26 00:01:07,760 --> 00:01:11,480 Speaker 1: life people for fat loss. Primarily, my target audience is 27 00:01:11,560 --> 00:01:13,880 Speaker 1: generally women who are keen to lose weight and may 28 00:01:13,880 --> 00:01:17,360 Speaker 1: have hormonal disorders, so things like policysty goveraries, and of 29 00:01:17,360 --> 00:01:20,280 Speaker 1: course you have a wide range of interests, including the 30 00:01:20,319 --> 00:01:21,319 Speaker 1: gut mind health. 31 00:01:21,880 --> 00:01:23,520 Speaker 2: I said, what have I said? Gut what do you 32 00:01:23,560 --> 00:01:23,840 Speaker 2: call it? 33 00:01:23,920 --> 00:01:27,080 Speaker 3: Lean gut mine methods? So fat loss? Yeah, health, but yeah, 34 00:01:27,080 --> 00:01:27,520 Speaker 3: you got there. 35 00:01:27,800 --> 00:01:31,240 Speaker 1: Yes, So you know, a really interesting range of presentations 36 00:01:31,280 --> 00:01:34,319 Speaker 1: because we're seeing people who have digestive health issues, who 37 00:01:34,400 --> 00:01:37,040 Speaker 1: have fat loss goals, they may just want to improve 38 00:01:37,080 --> 00:01:39,800 Speaker 1: their energy. You know, it's really interesting stuff, and so 39 00:01:39,840 --> 00:01:42,880 Speaker 1: I think being able to share firsthand some of those experiences. 40 00:01:42,880 --> 00:01:44,919 Speaker 1: And of course what we do is we don't refer 41 00:01:44,959 --> 00:01:47,200 Speaker 1: to our client Jane, who is fifty four and we 42 00:01:47,200 --> 00:01:47,920 Speaker 1: saw last week. 43 00:01:47,960 --> 00:01:49,840 Speaker 2: We keep it a bit more general than that from 44 00:01:49,880 --> 00:01:50,400 Speaker 2: down the road. 45 00:01:51,120 --> 00:01:53,320 Speaker 1: So if my clients are listening, some of it may 46 00:01:53,320 --> 00:01:55,720 Speaker 1: be from you, it may be a confirmation of those things. 47 00:01:56,120 --> 00:01:58,640 Speaker 1: Just to protect people's privacy, but this was something that 48 00:01:58,680 --> 00:02:00,520 Speaker 1: came up a few weeks ago with one of my clients, 49 00:02:00,520 --> 00:02:02,800 Speaker 1: and it was really interesting. It stood out for me 50 00:02:02,880 --> 00:02:05,640 Speaker 1: because it just shows what a plateau looks like in 51 00:02:05,720 --> 00:02:08,800 Speaker 1: real life example, because often you have a client who 52 00:02:08,919 --> 00:02:10,560 Speaker 1: might have lost a kilo or two and then it 53 00:02:10,600 --> 00:02:12,640 Speaker 1: stops dropping and they'll think it's a weight loss plateau, 54 00:02:12,680 --> 00:02:14,560 Speaker 1: and we want to be very clear a weight loss 55 00:02:14,560 --> 00:02:18,640 Speaker 1: plateau really it doesn't happen until you've been on a 56 00:02:18,760 --> 00:02:21,720 Speaker 1: journey a weight loss period for several weeks, if not months, 57 00:02:22,040 --> 00:02:24,520 Speaker 1: and it's where you have a very firm sort of 58 00:02:24,960 --> 00:02:27,600 Speaker 1: stop with the scales over several weeks. It's not a 59 00:02:27,680 --> 00:02:29,800 Speaker 1: day or two of no shift on the scales. So 60 00:02:30,080 --> 00:02:32,519 Speaker 1: I wanted to share this example because it's an interesting 61 00:02:32,560 --> 00:02:34,680 Speaker 1: client in general, as most of my clients are, and 62 00:02:34,720 --> 00:02:36,480 Speaker 1: I think we can learn a lot from it, particularly 63 00:02:36,480 --> 00:02:38,880 Speaker 1: if you're finding that things have platowed out with your 64 00:02:38,880 --> 00:02:42,440 Speaker 1: own weight loss or healthy eating regime. So the client 65 00:02:42,440 --> 00:02:45,880 Speaker 1: I'm working with had actually previously lost a lot of weight, 66 00:02:46,080 --> 00:02:49,880 Speaker 1: so I'm talking thirty forty kilos on her own, and 67 00:02:49,960 --> 00:02:53,560 Speaker 1: she's within about twenty kilos of her goal weight loss now, 68 00:02:53,760 --> 00:02:56,560 Speaker 1: and she came to me earlier this year because she 69 00:02:56,760 --> 00:02:59,440 Speaker 1: needs some help to get past that final hurdle. So 70 00:02:59,800 --> 00:03:01,960 Speaker 1: that quite a common presentation. It might be that someone 71 00:03:02,000 --> 00:03:05,560 Speaker 1: has had weight loss surgery, a gastric sleeve or a bypass, 72 00:03:05,800 --> 00:03:07,520 Speaker 1: or they may have previously used one of the new 73 00:03:07,560 --> 00:03:11,320 Speaker 1: weight loss medications like Ozmpic to kickstart weight loss, and 74 00:03:11,360 --> 00:03:13,720 Speaker 1: they may have lost a decent amount, but they're still 75 00:03:13,720 --> 00:03:15,480 Speaker 1: not quite at their goal weight, and they're looking for 76 00:03:15,560 --> 00:03:18,400 Speaker 1: ways to perhaps come off a different regime, get them 77 00:03:18,440 --> 00:03:22,720 Speaker 1: metabolism going, and broaden their range of food because, for example, 78 00:03:23,160 --> 00:03:24,959 Speaker 1: if you've lost a lot of weight using a meal 79 00:03:25,000 --> 00:03:29,240 Speaker 1: replacement program, you might have lost twenty kilos. To reintroduce 80 00:03:29,320 --> 00:03:31,880 Speaker 1: real food can be tricky and you need some help 81 00:03:31,919 --> 00:03:33,480 Speaker 1: with that, and to make sure that you don't undo 82 00:03:33,560 --> 00:03:35,920 Speaker 1: all the hard work you've already done. So my client's 83 00:03:35,920 --> 00:03:38,720 Speaker 1: done really well. She's already lost almost ten kilos, as 84 00:03:38,720 --> 00:03:42,640 Speaker 1: I would expect. She's very compliant, very disciplined, exercises regularly, 85 00:03:43,080 --> 00:03:45,440 Speaker 1: and then we had a situation and she does leanne 86 00:03:45,440 --> 00:03:48,800 Speaker 1: weigh herself each day. Now, what I will say is 87 00:03:48,840 --> 00:03:51,520 Speaker 1: I certainly do not encourage my clients to weigh themselves 88 00:03:51,520 --> 00:03:54,440 Speaker 1: that frequently. I always leave it to the client for 89 00:03:54,480 --> 00:03:58,119 Speaker 1: themselves to decide if they would prefer to take a weight. Now, 90 00:03:58,160 --> 00:04:00,800 Speaker 1: some are quite antiweight and preferred just to do measurements. 91 00:04:01,240 --> 00:04:03,440 Speaker 1: I do like a weight at some point, because of 92 00:04:03,480 --> 00:04:05,800 Speaker 1: course we do need to track progress, and that informs 93 00:04:05,840 --> 00:04:08,080 Speaker 1: us about when we may need to change calorie loads 94 00:04:08,120 --> 00:04:12,440 Speaker 1: or macronutrients or exercise. But I at most encourage clients 95 00:04:12,480 --> 00:04:15,640 Speaker 1: to wait twice a week at most the start of 96 00:04:15,680 --> 00:04:18,240 Speaker 1: the end of the week, before the weekend after the weekend, 97 00:04:18,279 --> 00:04:20,599 Speaker 1: and there's still anomalies with that leanne You know, I 98 00:04:20,600 --> 00:04:23,000 Speaker 1: had a client the other day whose scales had popped up, 99 00:04:23,040 --> 00:04:25,560 Speaker 1: and she'd had an Asian soup the night before, which 100 00:04:25,600 --> 00:04:27,479 Speaker 1: is just packed full of sodium, so I knew it 101 00:04:27,520 --> 00:04:29,839 Speaker 1: wasn't a real shift, it was more of a fluid gain. 102 00:04:29,920 --> 00:04:32,800 Speaker 1: So I usually encourage clients to do measurements as well 103 00:04:32,800 --> 00:04:35,000 Speaker 1: as a weight. But this client does like to weigh 104 00:04:35,000 --> 00:04:37,080 Speaker 1: herself each day. She has no issue with it. That's 105 00:04:37,080 --> 00:04:39,960 Speaker 1: her personal choice. And it became very apparent that it 106 00:04:40,000 --> 00:04:43,159 Speaker 1: went for a week, two weeks, three weeks with like 107 00:04:43,360 --> 00:04:46,200 Speaker 1: no change on the scales, which, as you can imagine, 108 00:04:46,279 --> 00:04:48,680 Speaker 1: is very disconcerting because all of a sudden you start 109 00:04:48,720 --> 00:04:50,599 Speaker 1: to lose confidence in what you're doing. You start to 110 00:04:50,680 --> 00:04:53,840 Speaker 1: question it and what we had to basically do was 111 00:04:53,880 --> 00:04:58,039 Speaker 1: get back to basics and to say, right, what variables 112 00:04:58,080 --> 00:05:02,400 Speaker 1: are going on here are with your body that could 113 00:05:02,400 --> 00:05:04,680 Speaker 1: be changed or need to change. So the first thing 114 00:05:05,160 --> 00:05:08,040 Speaker 1: that I would generally look at with clients who had 115 00:05:08,120 --> 00:05:10,680 Speaker 1: experienced a weight loss plash, as I did with this client, 116 00:05:11,360 --> 00:05:14,880 Speaker 1: was really try and tap her food and meal intake 117 00:05:14,920 --> 00:05:18,560 Speaker 1: with her hunger. Because what we know is that the 118 00:05:18,640 --> 00:05:21,880 Speaker 1: human body is very very smart, and it gets used 119 00:05:21,880 --> 00:05:24,480 Speaker 1: to things very very quickly. So what you may start 120 00:05:24,520 --> 00:05:26,840 Speaker 1: with hunger every two or three four hours when you've 121 00:05:26,880 --> 00:05:30,240 Speaker 1: started on a calorie control program, if you suddenly are 122 00:05:30,279 --> 00:05:33,159 Speaker 1: not getting hungry anymore in between meals, so for example, 123 00:05:33,400 --> 00:05:35,240 Speaker 1: you have your breakfast and then you don't have any 124 00:05:35,279 --> 00:05:38,760 Speaker 1: hunger until lunchtime or beyond or even at dinner, you're 125 00:05:38,760 --> 00:05:41,840 Speaker 1: not overly hungry. That's not a good sign land, and 126 00:05:41,920 --> 00:05:44,360 Speaker 1: that tells me that your body is basically got used 127 00:05:44,400 --> 00:05:46,960 Speaker 1: to what you're doing and it's no longer working as 128 00:05:47,000 --> 00:05:50,839 Speaker 1: hard as it once did. Because remember, bodies become very efficient. 129 00:05:50,839 --> 00:05:53,320 Speaker 1: They're smarter than we will ever be. And so what 130 00:05:53,480 --> 00:05:56,280 Speaker 1: may have worked from a protein level or a carbohydrate 131 00:05:56,360 --> 00:05:58,279 Speaker 1: level in the morning, So in this case example, my 132 00:05:58,320 --> 00:06:01,440 Speaker 1: client was having two carbo high in the morning and 133 00:06:01,480 --> 00:06:04,400 Speaker 1: a decent amount of protein. So my feeling was h 134 00:06:04,640 --> 00:06:07,760 Speaker 1: something going on with that breakfast because she's not getting 135 00:06:07,800 --> 00:06:11,120 Speaker 1: hungry two or three hours after breakfast. What is going on? 136 00:06:11,320 --> 00:06:13,039 Speaker 1: So the first thing I'm looking at is checking with 137 00:06:13,080 --> 00:06:15,840 Speaker 1: your hunger, unless hunger is not a good sign on 138 00:06:15,880 --> 00:06:18,320 Speaker 1: a weight loss journey. You want to be hungry hunger, 139 00:06:18,480 --> 00:06:21,240 Speaker 1: not incested hunger all the time, but certainly three four 140 00:06:21,279 --> 00:06:23,120 Speaker 1: hours after you've had a balanced meal, you would expect 141 00:06:23,160 --> 00:06:25,159 Speaker 1: some sort of rumble in your tummy. So that's the 142 00:06:25,160 --> 00:06:27,120 Speaker 1: first thing to check. When are you feeling hungry, when 143 00:06:27,120 --> 00:06:29,039 Speaker 1: are you not? And what could that be suggesting in 144 00:06:29,120 --> 00:06:31,600 Speaker 1: terms of where we might need to change the nutrients. 145 00:06:31,880 --> 00:06:34,120 Speaker 1: The next thing I would look at is that are 146 00:06:34,160 --> 00:06:36,400 Speaker 1: you eating the same thing every day? So straight away 147 00:06:36,440 --> 00:06:38,679 Speaker 1: I was suspicious about what was going on with breakfast 148 00:06:38,720 --> 00:06:40,880 Speaker 1: because she wasn't feeling hungry like she once was when 149 00:06:40,880 --> 00:06:43,240 Speaker 1: we started, and when we had to look at her diaries, 150 00:06:43,240 --> 00:06:46,640 Speaker 1: because I do encourage clients to do food diaries, particularly 151 00:06:46,640 --> 00:06:48,960 Speaker 1: in the beginning of their program, until they build their 152 00:06:48,960 --> 00:06:52,000 Speaker 1: confidence to track things like hunger. And we've just had 153 00:06:52,000 --> 00:06:55,080 Speaker 1: some great new research come from CSIROO to show that 154 00:06:55,120 --> 00:06:58,279 Speaker 1: it is highly predictive of success both self weighing and 155 00:06:58,520 --> 00:07:01,719 Speaker 1: recording food intake. To a certain extent, when I looked 156 00:07:01,720 --> 00:07:06,359 Speaker 1: at at my client's food diaries every single daily, Anne, 157 00:07:06,480 --> 00:07:09,160 Speaker 1: the breakfast was the same. Now, it was a very 158 00:07:09,240 --> 00:07:12,920 Speaker 1: nutritious breakfast. It was a cereal with high protein, yoga 159 00:07:13,000 --> 00:07:17,040 Speaker 1: and berries, nutritionally balanced three three hundred calories twenty grams 160 00:07:17,040 --> 00:07:20,600 Speaker 1: of protein. But my gut feeling with it was that 161 00:07:20,680 --> 00:07:23,000 Speaker 1: the body was just used to that and I needed 162 00:07:23,040 --> 00:07:25,360 Speaker 1: to change the breakfast around a little bit. 163 00:07:25,560 --> 00:07:26,760 Speaker 2: So basically that. 164 00:07:27,080 --> 00:07:30,120 Speaker 1: The moral of the story is that I convinced her 165 00:07:30,160 --> 00:07:32,440 Speaker 1: and talked about the different options and said, let's just 166 00:07:32,520 --> 00:07:35,000 Speaker 1: change that breakfast and increase the amount of protein because 167 00:07:35,040 --> 00:07:37,840 Speaker 1: we know from evidence that a high protein breakfast can 168 00:07:37,880 --> 00:07:40,680 Speaker 1: stimulate metabolic rate, particularly in the morning, and I just 169 00:07:40,720 --> 00:07:44,800 Speaker 1: adjusted that carbohydrate load. So she did get hungry halfway 170 00:07:44,800 --> 00:07:47,480 Speaker 1: through the morning. So then what I did was added 171 00:07:47,520 --> 00:07:49,840 Speaker 1: in a small morning snack to try and get the 172 00:07:49,880 --> 00:07:52,800 Speaker 1: metabolism going. And also it came out that she actually 173 00:07:52,800 --> 00:07:55,400 Speaker 1: hadn't been having afternoon tea because she wasn't feeling hungry, 174 00:07:55,640 --> 00:07:57,760 Speaker 1: so she cut that out herself. So I put that 175 00:07:57,760 --> 00:07:59,800 Speaker 1: back in and low and behold Leanne. A week later 176 00:07:59,840 --> 00:08:03,680 Speaker 1: she dropped the kilo. So the takeo message is that 177 00:08:03,760 --> 00:08:05,760 Speaker 1: if you've had a weight loss plateau, first of all, 178 00:08:05,880 --> 00:08:09,280 Speaker 1: identify that it is a plateau, which means two three, 179 00:08:09,400 --> 00:08:12,480 Speaker 1: four weeks without change. Check with your hunger and adjust 180 00:08:12,520 --> 00:08:15,280 Speaker 1: your food intake accordingly. And if the meals are too small, 181 00:08:15,280 --> 00:08:17,480 Speaker 1: you need to increase the size or leone. If they're 182 00:08:17,480 --> 00:08:19,760 Speaker 1: too big, you might need to make them smaller. Change 183 00:08:19,760 --> 00:08:22,200 Speaker 1: things around if you're eating the same thing day in, 184 00:08:22,320 --> 00:08:24,560 Speaker 1: day out. And the final thing is always check your 185 00:08:24,560 --> 00:08:27,080 Speaker 1: exercise because the body gets used to heart rates and 186 00:08:27,120 --> 00:08:30,200 Speaker 1: often people who are plateawed are maintaining with their training 187 00:08:30,360 --> 00:08:33,520 Speaker 1: and they're not exercising and getting a training effect. So 188 00:08:33,640 --> 00:08:35,400 Speaker 1: check your heart rate and make sure it's actually getting 189 00:08:35,400 --> 00:08:38,000 Speaker 1: elevated when you're doing those walks to kick start you 190 00:08:38,160 --> 00:08:40,160 Speaker 1: and hopefully now we'll get the next ten kilos off 191 00:08:40,280 --> 00:08:40,959 Speaker 1: pretty smoothly. 192 00:08:41,160 --> 00:08:43,880 Speaker 3: Love that and platos are they're so disheartening, you know, 193 00:08:43,920 --> 00:08:45,720 Speaker 3: when you're working so hard, when you're sticking to the 194 00:08:45,760 --> 00:08:48,760 Speaker 3: plan and the scales just aren't dropping, you just think, oh, 195 00:08:49,040 --> 00:08:51,240 Speaker 3: what's the point, Like so many clients want to give up, 196 00:08:51,400 --> 00:08:53,520 Speaker 3: but I sort of see it as that next little challenge, 197 00:08:53,520 --> 00:08:55,440 Speaker 3: and I always say to people you should actually expect 198 00:08:55,440 --> 00:08:58,520 Speaker 3: a plateau if you've got more than about probably three 199 00:08:58,520 --> 00:09:01,160 Speaker 3: to five kilos to losely when your goals are ten 200 00:09:01,240 --> 00:09:05,000 Speaker 3: twenty thirty plus kilos, plateaus will absolutely happen in your journey, 201 00:09:05,080 --> 00:09:07,800 Speaker 3: So expecting them and knowing how to manage them is 202 00:09:07,920 --> 00:09:10,040 Speaker 3: really key for success long term. So I think that's 203 00:09:10,080 --> 00:09:12,480 Speaker 3: a great little client win for the week, Susie. And 204 00:09:12,520 --> 00:09:14,400 Speaker 3: then I'm going to kick us over into one of 205 00:09:14,440 --> 00:09:17,080 Speaker 3: the new product We're kind of doing your product Spotlight 206 00:09:17,160 --> 00:09:20,160 Speaker 3: of the Week. We really do love this brand Alinas. 207 00:09:20,200 --> 00:09:23,840 Speaker 3: They do these beautiful seeded criss bread crackers. Now they 208 00:09:23,880 --> 00:09:26,000 Speaker 3: retail for about four dollars in the supermarket and you 209 00:09:26,080 --> 00:09:29,040 Speaker 3: get six crackers in there. They're quite large crackers. They're 210 00:09:29,040 --> 00:09:31,040 Speaker 3: almost like the size of a slice of bread. They're 211 00:09:31,040 --> 00:09:33,120 Speaker 3: sort of probably one of the biggest crackers on the market. 212 00:09:33,320 --> 00:09:35,920 Speaker 3: But they just have such a great ingredient list that 213 00:09:35,960 --> 00:09:38,000 Speaker 3: we really couldn't go past them today. So there are 214 00:09:38,200 --> 00:09:41,800 Speaker 3: products Spotlight of the week's Susie. So looking at the ingredients, 215 00:09:42,080 --> 00:09:45,320 Speaker 3: they are eighteen percent wheat flour, followed by ten percent 216 00:09:45,400 --> 00:09:47,719 Speaker 3: whole meal flower or a really good base of sort 217 00:09:47,720 --> 00:09:50,200 Speaker 3: of fiber to start with. Then we've got nine percent 218 00:09:50,280 --> 00:09:53,520 Speaker 3: sunflower seeds, six percent pumpkin seeds, three and a half 219 00:09:53,559 --> 00:09:56,600 Speaker 3: percent lint seeds, and some poppy seeds. So a really 220 00:09:56,640 --> 00:09:59,240 Speaker 3: great mix of fat profile, like healthy fats going in 221 00:09:59,280 --> 00:10:02,439 Speaker 3: through there. Follow it up, we've got some sunflour oil, 222 00:10:02,559 --> 00:10:06,719 Speaker 3: some oat flakes, some onion powder, salt, use a mulsifier, 223 00:10:06,840 --> 00:10:10,800 Speaker 3: some food acids, baking rice flour, food acid, and some 224 00:10:10,960 --> 00:10:13,360 Speaker 3: raising agents. So just those standard things that you'd see 225 00:10:13,360 --> 00:10:15,280 Speaker 3: in a biscuit or a cracker, really just to keep 226 00:10:15,320 --> 00:10:17,800 Speaker 3: it shelf stable and hold everything together. So a very 227 00:10:18,559 --> 00:10:21,040 Speaker 3: what you would call clean ingredient list, I guess for 228 00:10:21,160 --> 00:10:24,080 Speaker 3: like a commercial shelf available cracker. So I really do 229 00:10:24,240 --> 00:10:27,319 Speaker 3: like the fat profile through there. Now, the average nutrition 230 00:10:27,400 --> 00:10:29,600 Speaker 3: perse serving, so a serving is one cracker, and as 231 00:10:29,600 --> 00:10:32,079 Speaker 3: I said, it's a decent amount. Like if you're only 232 00:10:32,120 --> 00:10:34,240 Speaker 3: small and you're not really moving, and you know you're 233 00:10:34,280 --> 00:10:36,240 Speaker 3: loading it up with protein and really good toping, she 234 00:10:36,320 --> 00:10:38,520 Speaker 3: could probably get away with one. If you a bit larger, 235 00:10:38,600 --> 00:10:40,520 Speaker 3: a bit more active, a couple of crackers, you know, 236 00:10:40,559 --> 00:10:42,200 Speaker 3: would do you for lunch, or you could also use 237 00:10:42,240 --> 00:10:44,280 Speaker 3: them as a snack, but a cottage cheese with some 238 00:10:44,360 --> 00:10:47,280 Speaker 3: tomato and some cucumber on top would be awesome. So 239 00:10:47,360 --> 00:10:50,760 Speaker 3: looking at their nutritionals per serving per cracker, we've got 240 00:10:50,760 --> 00:10:53,480 Speaker 3: five hundred and forty kilo dueles four point eight grams 241 00:10:53,520 --> 00:10:55,880 Speaker 3: of protein. We still see a decent amount of protein, 242 00:10:55,960 --> 00:10:58,800 Speaker 3: Susy in a cracker, nearly six grams of fat, with 243 00:10:58,880 --> 00:11:01,640 Speaker 3: only point six of that being saturated fats, a really 244 00:11:01,720 --> 00:11:05,240 Speaker 3: nice spread of healthy vats in the cracker, Fifteen grams 245 00:11:05,280 --> 00:11:08,480 Speaker 3: of carbohydrates equivalent to about a slice of bread, which 246 00:11:08,520 --> 00:11:10,840 Speaker 3: is what we would expect in a cracker, with only 247 00:11:10,880 --> 00:11:13,920 Speaker 3: point five grams of that being sugar, two grams of 248 00:11:13,960 --> 00:11:16,840 Speaker 3: dietary fiber, which is actually pretty good for a cracker, 249 00:11:16,840 --> 00:11:18,560 Speaker 3: and most of that's coming from a bit of the 250 00:11:18,600 --> 00:11:21,520 Speaker 3: whole meal flour and the seeds. And fifty five milligrams 251 00:11:21,520 --> 00:11:23,800 Speaker 3: of sodium, which is actually quite low and I wouldn't 252 00:11:23,840 --> 00:11:26,320 Speaker 3: really be concerned with that. So I think this is 253 00:11:26,320 --> 00:11:29,200 Speaker 3: a wonderful product, SUSI. It is probably something I would 254 00:11:29,240 --> 00:11:31,520 Speaker 3: definitely look for on special like I wouldn't say it's 255 00:11:31,520 --> 00:11:34,880 Speaker 3: particularly budget friendly at four dollars for a box of six, 256 00:11:35,480 --> 00:11:37,800 Speaker 3: but definitely if I see them on salea be picking 257 00:11:37,840 --> 00:11:40,000 Speaker 3: up a couple. What do you think about these crackers 258 00:11:40,040 --> 00:11:41,600 Speaker 3: if you use them for your clients much. 259 00:11:41,640 --> 00:11:45,080 Speaker 1: I'm obsess lean, I'm obsessed, and I'm recommending them all 260 00:11:45,120 --> 00:11:46,760 Speaker 1: the time. They've come down a little bit. Actually there 261 00:11:46,800 --> 00:11:48,720 Speaker 1: should be five dollars a box, down to four, like 262 00:11:48,760 --> 00:11:50,640 Speaker 1: in what planet are we living on? The crackers are 263 00:11:50,640 --> 00:11:53,120 Speaker 1: four dollars a box? In saying that though they have 264 00:11:53,200 --> 00:11:55,680 Speaker 1: got a great profile of seeds in them, which would 265 00:11:55,679 --> 00:11:58,520 Speaker 1: make the good fat really great profile, although they don't 266 00:11:58,559 --> 00:12:01,920 Speaker 1: list it. I think four almost five grams of protein 267 00:12:01,960 --> 00:12:04,280 Speaker 1: per cracker and two grams of five are they are 268 00:12:04,320 --> 00:12:07,160 Speaker 1: so filling. But what I will say is they're absolutely 269 00:12:07,240 --> 00:12:09,040 Speaker 1: called or a slice of bread. One is a serve. I 270 00:12:09,040 --> 00:12:11,520 Speaker 1: have a lot of clients who've been having to and coffee. 271 00:12:11,559 --> 00:12:12,240 Speaker 2: It's too much. 272 00:12:12,520 --> 00:12:14,920 Speaker 1: They're very densely and if you eat them too quickly 273 00:12:14,960 --> 00:12:18,920 Speaker 1: you'll fully get intogestion. But I love them with salmon, goats, cheese, tomato. 274 00:12:19,080 --> 00:12:21,640 Speaker 1: I can't get enough. But one is equal to a 275 00:12:21,640 --> 00:12:24,280 Speaker 1: slice of bread, and certainly the price point will keep 276 00:12:24,280 --> 00:12:27,280 Speaker 1: the portions control. But they are a great product, and 277 00:12:27,400 --> 00:12:30,120 Speaker 1: more of these sort of really good quality, high fiber 278 00:12:30,160 --> 00:12:32,400 Speaker 1: crackers on the market the better, but yeah, they're not 279 00:12:32,440 --> 00:12:34,040 Speaker 1: missing us on the price point. 280 00:12:34,200 --> 00:12:34,640 Speaker 2: All right. 281 00:12:34,800 --> 00:12:37,360 Speaker 1: Well, to finish up today, Ali and a segment that's 282 00:12:37,400 --> 00:12:40,640 Speaker 1: proven very popular online is our recommendations for recipes or 283 00:12:40,679 --> 00:12:42,760 Speaker 1: what we're cooking. And I thought at soup season the 284 00:12:42,760 --> 00:12:45,320 Speaker 1: temperature has certainly dropped. I know I've been up in 285 00:12:45,360 --> 00:12:47,280 Speaker 1: Queensland as well it's been very warm, but back down 286 00:12:47,320 --> 00:12:49,480 Speaker 1: in Sydney it's certainly turning a little bit. And at 287 00:12:49,520 --> 00:12:52,280 Speaker 1: soup season now, anyone who's followed my work for a 288 00:12:52,320 --> 00:12:53,719 Speaker 1: lot of years would know I'm a big fan of 289 00:12:53,800 --> 00:12:56,080 Speaker 1: what I call the detox soup. Now it's not a 290 00:12:56,080 --> 00:12:58,360 Speaker 1: great name, admittedly, but there was a time ten years 291 00:12:58,400 --> 00:13:01,000 Speaker 1: ago that it was all about the detox. Now I 292 00:13:01,040 --> 00:13:03,680 Speaker 1: actually can't have it anymore because I've overdone it in 293 00:13:03,720 --> 00:13:06,679 Speaker 1: my life. But it's a great recipe and it's really 294 00:13:06,720 --> 00:13:08,520 Speaker 1: good if you want to lose fluid. So if you're 295 00:13:08,520 --> 00:13:10,800 Speaker 1: feeling a bit fluidy, or you just want to sort 296 00:13:10,840 --> 00:13:13,240 Speaker 1: of you've had a big weekend feeling a bit gross, 297 00:13:13,240 --> 00:13:15,760 Speaker 1: it's really great to just strip fluid and load up 298 00:13:15,760 --> 00:13:18,319 Speaker 1: on veggies because it's so rich in potassium. So it's 299 00:13:18,360 --> 00:13:20,800 Speaker 1: just a mix of leak, celery onion to base. It's 300 00:13:20,800 --> 00:13:25,520 Speaker 1: got canned tomatoes, pumpkin, and I blend mine. Some people 301 00:13:25,600 --> 00:13:27,640 Speaker 1: like it chunky, but I actually blend it. It is 302 00:13:27,679 --> 00:13:29,679 Speaker 1: absolutely delicious. You can just serve it with it at 303 00:13:29,679 --> 00:13:33,280 Speaker 1: parmesan on top and it freezes really well. It's just 304 00:13:33,320 --> 00:13:33,840 Speaker 1: so healthy. 305 00:13:33,880 --> 00:13:34,040 Speaker 2: Now. 306 00:13:34,040 --> 00:13:35,920 Speaker 1: The only downside is lean when you have to make 307 00:13:35,960 --> 00:13:38,719 Speaker 1: soups from scratch these days, they're quite expensive because a 308 00:13:38,760 --> 00:13:41,040 Speaker 1: good quality stop plus things like cere and leak are 309 00:13:41,080 --> 00:13:44,800 Speaker 1: not inexpensive. You know, it's not shy of twenty bucks 310 00:13:44,800 --> 00:13:47,360 Speaker 1: sometimes to make this soup, which is not inexpensive. So 311 00:13:47,800 --> 00:13:49,920 Speaker 1: there are plenty of pre made veggie soups that are 312 00:13:49,960 --> 00:13:52,920 Speaker 1: great in the supermarket. But if you sort of incline 313 00:13:52,960 --> 00:13:54,600 Speaker 1: you're happy to spend the money or head to the 314 00:13:54,600 --> 00:13:56,840 Speaker 1: markets like I do to buy your celery and leak 315 00:13:56,840 --> 00:13:59,280 Speaker 1: at much cheaper prices, it's a fantastic suit. Will pop 316 00:13:59,280 --> 00:14:02,920 Speaker 1: the recipe up on the Nutrition Couch Instagram page and yeah, 317 00:14:02,920 --> 00:14:04,480 Speaker 1: it's a must have if you need to shift a 318 00:14:04,480 --> 00:14:07,200 Speaker 1: couple of kilos quickly by replacing a meal or two 319 00:14:07,200 --> 00:14:09,400 Speaker 1: with a soup and it's really delicious, so that you'll 320 00:14:09,400 --> 00:14:10,520 Speaker 1: add this to your repertoire. 321 00:14:10,920 --> 00:14:12,280 Speaker 2: The detox stup. 322 00:14:12,200 --> 00:14:14,240 Speaker 3: What you should re enab it is the third trimester 323 00:14:14,320 --> 00:14:16,360 Speaker 3: of pregnancy soup where you're starting to build up. 324 00:14:16,360 --> 00:14:18,559 Speaker 2: All was that fluid, fluid on your ankles. 325 00:14:18,600 --> 00:14:20,800 Speaker 1: Actually, when I was pregnant with the twins, so my 326 00:14:21,000 --> 00:14:24,120 Speaker 1: actual weight went from I think I started at sixty 327 00:14:24,120 --> 00:14:26,800 Speaker 1: eight and I held it below eighty for most of 328 00:14:26,840 --> 00:14:29,400 Speaker 1: the pregnancy, and then in I had the twins at 329 00:14:29,400 --> 00:14:31,600 Speaker 1: thirty six and a half weeks, but in the last 330 00:14:31,600 --> 00:14:34,200 Speaker 1: month it went up ten kilos. I was like ninety 331 00:14:34,280 --> 00:14:36,560 Speaker 1: kilos and it was all fluid. You should have seen 332 00:14:36,560 --> 00:14:39,080 Speaker 1: my legs. So yeah, I don't disagree. It's a good 333 00:14:39,160 --> 00:14:39,640 Speaker 1: choice a. 334 00:14:39,680 --> 00:14:41,240 Speaker 3: Third trimester detox soups. 335 00:14:41,360 --> 00:14:43,360 Speaker 2: Yeah, also good for the blood pressure. 336 00:14:44,080 --> 00:14:44,400 Speaker 3: All right. 337 00:14:44,440 --> 00:14:45,880 Speaker 1: Well, that brings us to the end of the Nutrition 338 00:14:45,960 --> 00:14:48,360 Speaker 1: Couch for another Wednesday. If you haven't done so, please 339 00:14:48,400 --> 00:14:51,680 Speaker 1: subscribe and make sure you're following us on socials on 340 00:14:51,680 --> 00:14:55,200 Speaker 1: our Instagram and Facebook page. We have our new takeaway 341 00:14:55,200 --> 00:14:57,480 Speaker 1: guide on our website at the Nutritioncouch dot com and 342 00:14:57,520 --> 00:14:58,920 Speaker 1: we've got two new. 343 00:14:58,760 --> 00:15:00,800 Speaker 2: Guides very close to being delivered. 344 00:15:00,840 --> 00:15:02,880 Speaker 1: I'm not going to reveal what they are this week. 345 00:15:02,920 --> 00:15:05,080 Speaker 1: I think by next week i'll be ready. But I'm 346 00:15:05,120 --> 00:15:08,560 Speaker 1: promising you they are our best yet. So watch out 347 00:15:08,560 --> 00:15:10,000 Speaker 1: for those and have a great week. 348 00:15:10,120 --> 00:15:11,040 Speaker 3: Catch you guys next week.