1 00:00:00,360 --> 00:00:04,200 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 --> 00:00:10,560 Speaker 1: weight loss plateau really looks like and how you can 4 00:00:10,600 --> 00:00:13,480 Speaker 1: work through it to optimize metabolism and get those scales 5 00:00:13,480 --> 00:00:16,360 Speaker 1: moving again. Hi, I'm Sussy Burrow and Emily and Wood 6 00:00:16,520 --> 00:00:18,799 Speaker 1: and each week we bring you The Nutrition Couch, the 7 00:00:18,840 --> 00:00:20,959 Speaker 1: bi weekly podcast that keeps you up to date on 8 00:00:21,040 --> 00:00:22,759 Speaker 1: everything you need to know in the world of nutrition 9 00:00:23,480 --> 00:00:25,520 Speaker 1: as well as weight loss plateaus. We are going to 10 00:00:25,640 --> 00:00:28,560 Speaker 1: share a brand new supermarket cracker that we cannot get 11 00:00:28,680 --> 00:00:30,280 Speaker 1: enough of, or I should say I cannot get it 12 00:00:30,360 --> 00:00:34,320 Speaker 1: enough off, and we revisit an old soup favorite that 13 00:00:34,400 --> 00:00:38,080 Speaker 1: has multiple health benefits at so I felt we got 14 00:00:38,159 --> 00:00:41,599 Speaker 1: such amazing feedback last week when we had started our 15 00:00:41,640 --> 00:00:45,280 Speaker 1: new sort of client case study slash success. Now. I 16 00:00:45,320 --> 00:00:50,280 Speaker 1: think there's nothing better than hearing firsthand what a dietician 17 00:00:50,479 --> 00:00:53,600 Speaker 1: does with clients in real life examples. Because so much 18 00:00:53,600 --> 00:00:57,120 Speaker 1: of nutrition is theoretical, you know, we refer to research 19 00:00:57,160 --> 00:01:00,920 Speaker 1: papers regularly. Often people commentating in the media may not 20 00:01:00,960 --> 00:01:03,240 Speaker 1: have seen a client for twenty years. It's really different 21 00:01:03,280 --> 00:01:04,960 Speaker 1: when your hands on and both you and I are 22 00:01:05,000 --> 00:01:08,000 Speaker 1: hands on clinicians. We see people, real people, real life 23 00:01:08,000 --> 00:01:12,000 Speaker 1: people for fat loss. Primarily, my target audience is generally 24 00:01:12,080 --> 00:01:14,000 Speaker 1: women who are keen to lose weight and may have 25 00:01:14,000 --> 00:01:17,640 Speaker 1: hormonal disorders, so things like policysty goveraries, and of course 26 00:01:17,720 --> 00:01:20,640 Speaker 1: you have a wide range of interests including the gut 27 00:01:20,800 --> 00:01:23,360 Speaker 1: mind health. I said, what have I said? Gut what 28 00:01:23,360 --> 00:01:23,840 Speaker 1: do you call it? 29 00:01:23,959 --> 00:01:24,920 Speaker 2: Lean gut mine methods? 30 00:01:24,920 --> 00:01:28,119 Speaker 1: So fat loss? Yeah, health commer but yeah, you got there. Yes, 31 00:01:28,319 --> 00:01:31,520 Speaker 1: So you know, a really interesting range of presentations because 32 00:01:31,520 --> 00:01:34,520 Speaker 1: we're seeing people who have digestive health issues, who have 33 00:01:34,640 --> 00:01:37,640 Speaker 1: fat loss goals, they may just want to improve their energy. 34 00:01:37,720 --> 00:01:40,279 Speaker 1: You know, it's really interesting stuff, and so I think 35 00:01:40,520 --> 00:01:43,000 Speaker 1: being able to share firsthand some of those experiences. And 36 00:01:43,000 --> 00:01:45,039 Speaker 1: of course what we do is we don't refer to 37 00:01:45,080 --> 00:01:47,400 Speaker 1: our client Jane, who is fifty four and we saw 38 00:01:47,480 --> 00:01:49,320 Speaker 1: last week. We keep it a bit more general than 39 00:01:49,360 --> 00:01:52,760 Speaker 1: that down the road. So if my clients are listening, 40 00:01:52,800 --> 00:01:54,200 Speaker 1: some of it may be from you, it may be 41 00:01:54,280 --> 00:01:57,640 Speaker 1: a compilation of those things. Just to protect people's privacy. 42 00:01:57,680 --> 00:01:59,440 Speaker 1: But this was something that came up a few weeks 43 00:01:59,480 --> 00:02:02,040 Speaker 1: ago with one of them clients, and it was really interesting. 44 00:02:02,080 --> 00:02:04,240 Speaker 1: It stood out for me because it just shows what 45 00:02:04,280 --> 00:02:08,040 Speaker 1: a plateau looks like in real life example, because often 46 00:02:08,080 --> 00:02:09,920 Speaker 1: you have a client who might have lost a kilo 47 00:02:10,000 --> 00:02:11,680 Speaker 1: or two and then it stops dropping and they'll think 48 00:02:11,680 --> 00:02:13,440 Speaker 1: it's a weight loss plateau, and we want to be 49 00:02:13,560 --> 00:02:16,760 Speaker 1: very clear a weight loss plateau really it doesn't happen 50 00:02:16,880 --> 00:02:20,000 Speaker 1: until you've been on a journey a weight loss period 51 00:02:20,080 --> 00:02:22,760 Speaker 1: for several weeks, if not months, and it's where you 52 00:02:22,800 --> 00:02:26,119 Speaker 1: have a very firm sort of stop with the scales 53 00:02:26,160 --> 00:02:28,320 Speaker 1: over several weeks. It's not a day or two of 54 00:02:28,360 --> 00:02:30,840 Speaker 1: no shift on the scales. So I wanted to share 55 00:02:30,880 --> 00:02:33,440 Speaker 1: this example because it's an interesting client in general, as 56 00:02:33,480 --> 00:02:35,200 Speaker 1: most of my clients are, and I think we can 57 00:02:35,280 --> 00:02:37,360 Speaker 1: learn a lot from it, particularly if you're finding that 58 00:02:37,400 --> 00:02:40,040 Speaker 1: things have platawed out with your own weight loss or 59 00:02:40,080 --> 00:02:43,320 Speaker 1: healthy eating regime. So the client I'm working with had 60 00:02:43,360 --> 00:02:47,200 Speaker 1: actually previously lost a lot of weight, so I'm talking 61 00:02:47,240 --> 00:02:51,160 Speaker 1: thirty forty kilos on her own, and she's within about 62 00:02:51,200 --> 00:02:54,080 Speaker 1: twenty kilos of her goal weight loss now, and she 63 00:02:54,160 --> 00:02:57,200 Speaker 1: came to me earlier this year because she needs some 64 00:02:57,240 --> 00:03:00,320 Speaker 1: help to get past that final hurdle. So quite a 65 00:03:00,320 --> 00:03:02,519 Speaker 1: common presentation it might be that someone has had weight 66 00:03:02,520 --> 00:03:06,120 Speaker 1: loss surgery, a gastric sleeve or a bypass, or they 67 00:03:06,120 --> 00:03:08,000 Speaker 1: may have previously used one of the new weight loss 68 00:03:08,040 --> 00:03:11,520 Speaker 1: medications like Ozmpic to kick start weight loss, and they 69 00:03:11,520 --> 00:03:13,840 Speaker 1: may have lost a decent amount, but they're still not 70 00:03:13,880 --> 00:03:15,919 Speaker 1: quite at their goal weight, and they're looking for ways 71 00:03:16,000 --> 00:03:19,400 Speaker 1: to perhaps come off a different regime, get the metabolism going, 72 00:03:19,680 --> 00:03:23,359 Speaker 1: and broaden their range of food because, for example, if 73 00:03:23,360 --> 00:03:25,919 Speaker 1: you've lost a lot of weight using a meal replacement program, 74 00:03:25,960 --> 00:03:29,919 Speaker 1: you might have lost twenty kilos. To reintroduce real food 75 00:03:30,000 --> 00:03:32,160 Speaker 1: can be tricky and you need some help with that, 76 00:03:32,280 --> 00:03:33,760 Speaker 1: and to make sure that you don't undo all the 77 00:03:33,800 --> 00:03:36,560 Speaker 1: hard work you've already done. So my client's done really well. 78 00:03:36,640 --> 00:03:39,480 Speaker 1: She's already lost almost ten kilos, as I would expect. 79 00:03:39,520 --> 00:03:43,480 Speaker 1: She's very compliant, very disciplined, exercises regularly, and then we 80 00:03:43,520 --> 00:03:47,040 Speaker 1: had a situation and she does leanne weigh herself each day. Now, 81 00:03:47,320 --> 00:03:50,320 Speaker 1: what I will say is I certainly do not encourage 82 00:03:50,320 --> 00:03:53,640 Speaker 1: my clients to weigh themselves that frequently. I always leave 83 00:03:53,680 --> 00:03:55,840 Speaker 1: it to the client for themselves to decide if they 84 00:03:55,840 --> 00:03:58,839 Speaker 1: would prefer to take a weight. Now, some are quite 85 00:03:58,880 --> 00:04:02,000 Speaker 1: antiweight and preferred to to do measurements. I do like 86 00:04:02,040 --> 00:04:04,000 Speaker 1: a weight at some point, because of course we do 87 00:04:04,080 --> 00:04:06,400 Speaker 1: need to track progress, and that informs us about where 88 00:04:06,440 --> 00:04:10,080 Speaker 1: we may need to change calorie loads or macronutrients or exercise. 89 00:04:10,560 --> 00:04:13,480 Speaker 1: But I at most encourage clients to weigh twice a 90 00:04:13,520 --> 00:04:16,719 Speaker 1: week at most start of the end of the week, 91 00:04:16,760 --> 00:04:19,720 Speaker 1: before the weekend, after the weekend, and there's still anomalies 92 00:04:19,760 --> 00:04:21,080 Speaker 1: with that leanne You know, I had a client the 93 00:04:21,160 --> 00:04:23,680 Speaker 1: other day whose scales had popped up, and she'd had, 94 00:04:23,720 --> 00:04:25,719 Speaker 1: you know, an Asian soup the night before, which is 95 00:04:25,760 --> 00:04:27,839 Speaker 1: just packful of sodium, so I knew it wasn't a 96 00:04:27,839 --> 00:04:30,039 Speaker 1: real shift, it was more of a fluid gain. So 97 00:04:30,080 --> 00:04:33,159 Speaker 1: I usually encourage clients to do measurements as well as 98 00:04:33,200 --> 00:04:35,280 Speaker 1: a weight. But this client does like to weigh herself 99 00:04:35,320 --> 00:04:37,240 Speaker 1: each day. She has no issue with it. That's her 100 00:04:37,240 --> 00:04:40,200 Speaker 1: personal choice. And it became very apparent that it went 101 00:04:40,240 --> 00:04:43,479 Speaker 1: for a week, two weeks, three weeks with like no 102 00:04:43,839 --> 00:04:46,360 Speaker 1: change on the scales, which, as you can imagine, is 103 00:04:46,440 --> 00:04:48,800 Speaker 1: very disconcerting because all of a sudden, you start to 104 00:04:48,839 --> 00:04:51,000 Speaker 1: lose confidence in what you're doing. You start to question 105 00:04:51,120 --> 00:04:54,080 Speaker 1: it and what we had to basically do was get 106 00:04:54,120 --> 00:04:58,240 Speaker 1: back to basics and to say, right, what variables are 107 00:04:58,279 --> 00:05:02,520 Speaker 1: going on here are with your body that could be 108 00:05:02,640 --> 00:05:05,320 Speaker 1: changed or need to change. So the first thing that 109 00:05:05,360 --> 00:05:08,680 Speaker 1: I would generally look at with clients who had experienced 110 00:05:08,680 --> 00:05:10,680 Speaker 1: a weight loss plash, as I did with this client, 111 00:05:11,360 --> 00:05:14,880 Speaker 1: was really try and tap her food and meal intake 112 00:05:14,960 --> 00:05:18,600 Speaker 1: with her hunger. Because what we know is that the 113 00:05:18,640 --> 00:05:21,880 Speaker 1: human body is very very smart, and it gets used 114 00:05:21,920 --> 00:05:24,520 Speaker 1: to things very very quickly. So what you may start 115 00:05:24,520 --> 00:05:26,880 Speaker 1: with hunger every two or three four hours when you've 116 00:05:26,920 --> 00:05:30,280 Speaker 1: started on a calorie control program, if you suddenly are 117 00:05:30,320 --> 00:05:33,160 Speaker 1: not getting hungry anymore in between meals, so for example, 118 00:05:33,400 --> 00:05:35,240 Speaker 1: you have your breakfast and then you don't have any 119 00:05:35,320 --> 00:05:38,760 Speaker 1: hunger until lunchtime or beyond or even at dinner, you're 120 00:05:38,800 --> 00:05:41,840 Speaker 1: not overly hungry. That's not a good sign land, and 121 00:05:41,960 --> 00:05:44,440 Speaker 1: that tells me that your body is basically got used 122 00:05:44,440 --> 00:05:47,000 Speaker 1: to what you're doing and it's no longer working as 123 00:05:47,040 --> 00:05:50,839 Speaker 1: hard as it once did. Because remember, bodies become very efficient. 124 00:05:50,880 --> 00:05:53,359 Speaker 1: They're smarter than we will ever be. And so what 125 00:05:53,480 --> 00:05:56,279 Speaker 1: may have worked from a protein level or a carbohydrate 126 00:05:56,360 --> 00:05:58,279 Speaker 1: level in the morning, So in this case example, my 127 00:05:58,320 --> 00:06:01,480 Speaker 1: client was having two carb highs in the morning and 128 00:06:01,520 --> 00:06:04,480 Speaker 1: a decent amount of protein. So my feeling was, hm, 129 00:06:04,680 --> 00:06:07,760 Speaker 1: something going on with that breakfast Because she's not getting 130 00:06:07,839 --> 00:06:11,160 Speaker 1: hungry two or three hours after breakfast. What is going on? 131 00:06:11,320 --> 00:06:13,080 Speaker 1: So the first thing I'm looking at is checking with 132 00:06:13,080 --> 00:06:15,880 Speaker 1: your hunger, unless hunger is not a good sign on 133 00:06:15,880 --> 00:06:18,599 Speaker 1: a weightless journey. You want to be hungry hunger, not 134 00:06:18,640 --> 00:06:21,520 Speaker 1: incested hunger all the time, but certainly three four hours 135 00:06:21,560 --> 00:06:23,279 Speaker 1: after you've had a balanced meal, you would expect some 136 00:06:23,320 --> 00:06:25,440 Speaker 1: sort of rumble in your tummy. So it's the first 137 00:06:25,440 --> 00:06:27,240 Speaker 1: thing to check. When are you feeling hungry, when are 138 00:06:27,279 --> 00:06:29,440 Speaker 1: you not? And what could that be suggesting in terms 139 00:06:29,480 --> 00:06:32,000 Speaker 1: of where we might need to change the nutrients. The 140 00:06:32,040 --> 00:06:34,279 Speaker 1: next thing I would look at is that are you 141 00:06:34,360 --> 00:06:36,600 Speaker 1: eating the same thing every day? So straight away I 142 00:06:36,640 --> 00:06:39,000 Speaker 1: was suspicious about what was going on with breakfast because 143 00:06:39,000 --> 00:06:41,440 Speaker 1: she wasn't feeling hungry like she once was when we started, 144 00:06:41,760 --> 00:06:43,520 Speaker 1: and when we had to look at her diaries. Because 145 00:06:43,560 --> 00:06:46,760 Speaker 1: I do encourage clients to do food dies, particularly in 146 00:06:46,800 --> 00:06:49,560 Speaker 1: the beginning of their program, until they build their confidence 147 00:06:50,000 --> 00:06:52,120 Speaker 1: to track things like hunger. And we've just had some 148 00:06:52,160 --> 00:06:55,280 Speaker 1: great new research come from CSIO to show that it 149 00:06:55,400 --> 00:06:58,960 Speaker 1: is highly predictive of success both self weighing and recording 150 00:06:58,960 --> 00:07:01,800 Speaker 1: food intake to a certain extent, when I looked it 151 00:07:01,960 --> 00:07:06,560 Speaker 1: at my client's food diaries, every single daily, Anne, the 152 00:07:06,600 --> 00:07:10,280 Speaker 1: breakfast was the same. Now, it was a very nutritious breakfast. 153 00:07:10,440 --> 00:07:13,520 Speaker 1: It was a cereal with high protein yoga and berries, 154 00:07:13,680 --> 00:07:18,080 Speaker 1: nutritionally balanced, three hundred calories, twenty grams of protein. But 155 00:07:18,440 --> 00:07:21,280 Speaker 1: my gut feeling with it was that the body was 156 00:07:21,360 --> 00:07:23,960 Speaker 1: just used to that and I needed to change the 157 00:07:24,000 --> 00:07:27,600 Speaker 1: breakfast around a little bit. So basically that the moral 158 00:07:27,600 --> 00:07:30,680 Speaker 1: of the story is that I convinced her and talked 159 00:07:30,680 --> 00:07:32,920 Speaker 1: about the different options and said, let's just change that 160 00:07:32,960 --> 00:07:35,320 Speaker 1: breakfast and increase the amount of protein, because we know 161 00:07:35,480 --> 00:07:38,920 Speaker 1: from evidence that a high protein breakfast can stimulate metabolic rate, 162 00:07:38,960 --> 00:07:42,440 Speaker 1: particularly in the morning, and I just adjusted that carbohydrate load. 163 00:07:42,560 --> 00:07:46,000 Speaker 1: So she did get hungry halfway through the morning. So 164 00:07:46,160 --> 00:07:48,400 Speaker 1: then what I did was added in a small morning 165 00:07:48,480 --> 00:07:51,720 Speaker 1: snack to try and get the metabolism going. And also 166 00:07:51,880 --> 00:07:53,840 Speaker 1: it came out that she actually hadn't been having afternoon 167 00:07:53,880 --> 00:07:56,640 Speaker 1: tea because she wasn't feeling hungry, so she cut that 168 00:07:56,640 --> 00:07:58,800 Speaker 1: out herself. So I put that back in and lower 169 00:07:58,840 --> 00:08:01,520 Speaker 1: behold Leanne. A week later she drop the kilo. So 170 00:08:01,880 --> 00:08:04,520 Speaker 1: the takeout message is that if you've had a weight 171 00:08:04,520 --> 00:08:08,000 Speaker 1: loss plateau, first of all, identify that it is a plateau, 172 00:08:08,320 --> 00:08:11,400 Speaker 1: which means two three, four weeks without change. Check with 173 00:08:11,440 --> 00:08:14,240 Speaker 1: your hunger and adjust your food intake accordingly. And if 174 00:08:14,280 --> 00:08:16,200 Speaker 1: the meals are too small, you need to increase the 175 00:08:16,240 --> 00:08:18,200 Speaker 1: size or leon if they're too big, you might need 176 00:08:18,240 --> 00:08:21,120 Speaker 1: to make them smaller. Change things around if you're eating 177 00:08:21,120 --> 00:08:23,600 Speaker 1: the same thing day in, day out. And the final 178 00:08:23,640 --> 00:08:26,200 Speaker 1: thing is always check your exercise because the body gets 179 00:08:26,280 --> 00:08:28,520 Speaker 1: used to heart rates and often people who are plateawed 180 00:08:28,720 --> 00:08:31,800 Speaker 1: are maintaining with their training and they're not exercising and 181 00:08:32,000 --> 00:08:34,480 Speaker 1: getting a training effect. So check your heart rate and 182 00:08:34,480 --> 00:08:36,560 Speaker 1: make sure it's actually getting elevated when you're doing those 183 00:08:36,600 --> 00:08:39,080 Speaker 1: walks to kick start you and hopefully now we'll get 184 00:08:39,120 --> 00:08:41,000 Speaker 1: the next ten kilos off pretty smoothly. 185 00:08:41,200 --> 00:08:43,920 Speaker 2: Love that and platos are they're so disheartening, you know, 186 00:08:43,920 --> 00:08:45,760 Speaker 2: when you're working so hard, when you're sticking to the 187 00:08:45,760 --> 00:08:48,800 Speaker 2: plan and the scales just aren't dropping, you just think, oh, 188 00:08:49,080 --> 00:08:51,079 Speaker 2: what's the point. Like so many clients want to give 189 00:08:51,120 --> 00:08:52,840 Speaker 2: up but I sort of see it as that next 190 00:08:52,840 --> 00:08:54,679 Speaker 2: little challenge, and I always say to people you should 191 00:08:54,679 --> 00:08:57,760 Speaker 2: actually expect a plateau if you've got more than about 192 00:08:57,840 --> 00:09:00,600 Speaker 2: probably three to five kilos to lose diicar, when your 193 00:09:00,600 --> 00:09:03,760 Speaker 2: goals are ten to twenty thirty plus kilos, plateaus will 194 00:09:03,760 --> 00:09:06,440 Speaker 2: absolutely happen in your journey, So expecting them and knowing 195 00:09:06,480 --> 00:09:09,560 Speaker 2: how to manage them is really key for success long term. 196 00:09:09,600 --> 00:09:11,440 Speaker 2: So I think that's a great little client win for 197 00:09:11,440 --> 00:09:13,440 Speaker 2: the week, Susie. And then I'm going to kick us 198 00:09:13,440 --> 00:09:15,880 Speaker 2: over into one of the new product We're kind of 199 00:09:15,920 --> 00:09:18,760 Speaker 2: doing your product Spotlight of the Week. We really do 200 00:09:18,840 --> 00:09:22,000 Speaker 2: love this brand Alinas. They do these beautiful seeded criss 201 00:09:22,240 --> 00:09:25,160 Speaker 2: bread crackers. Now they retail for about four dollars in 202 00:09:25,200 --> 00:09:27,520 Speaker 2: the supermarket and you get six crackers in there. They're 203 00:09:27,720 --> 00:09:29,920 Speaker 2: quite large crackers. They're almost like the size of a 204 00:09:29,960 --> 00:09:31,800 Speaker 2: slice of bread. They're sort of probably one of the 205 00:09:31,840 --> 00:09:34,280 Speaker 2: biggest crackers on the market. But they just have such 206 00:09:34,280 --> 00:09:37,000 Speaker 2: a great ingredient list that we really couldn't go past 207 00:09:37,040 --> 00:09:40,200 Speaker 2: them today. So there are products Spotlight of the week's Susie. 208 00:09:40,480 --> 00:09:44,120 Speaker 2: So looking at the ingredients, they are eighteen percent wheat, flour, 209 00:09:44,240 --> 00:09:46,720 Speaker 2: followed by ten percent whole meal flowers or a really 210 00:09:46,760 --> 00:09:49,240 Speaker 2: good base of sort of fiber to start with. Then 211 00:09:49,240 --> 00:09:52,920 Speaker 2: we've got nine percent sunflower seeds, six percent pumpkin seeds, 212 00:09:53,040 --> 00:09:55,800 Speaker 2: three and a half percent lint seeds, and some poppy seeds. 213 00:09:55,920 --> 00:09:58,520 Speaker 2: So a really great mix of fat profile, like healthy 214 00:09:58,600 --> 00:10:01,400 Speaker 2: fats going in through there. Follow it up, we've got 215 00:10:01,440 --> 00:10:05,520 Speaker 2: some sunflour oil, some oat flakes, some onion powder, salt, 216 00:10:05,760 --> 00:10:10,600 Speaker 2: use a mulsifier, some food acids, baking rice flour, food acid, 217 00:10:10,640 --> 00:10:12,959 Speaker 2: and some raising agents. So just those standard things that 218 00:10:13,000 --> 00:10:15,040 Speaker 2: you'd see in a biscuit or a cracker, really just 219 00:10:15,040 --> 00:10:17,280 Speaker 2: to keep it shelf stable and hold everything together. So 220 00:10:17,360 --> 00:10:20,720 Speaker 2: a very what you would call clean ingredient list, I 221 00:10:20,720 --> 00:10:23,640 Speaker 2: guess for like a commercial shelf available cracker. So I 222 00:10:23,760 --> 00:10:26,320 Speaker 2: really do like the fat profile through there. Now, the 223 00:10:26,440 --> 00:10:29,360 Speaker 2: average nutrition perse serving so we're serving is one cracker, 224 00:10:29,400 --> 00:10:31,720 Speaker 2: and as I said, it's a decent amount. Like if 225 00:10:31,760 --> 00:10:33,760 Speaker 2: you're only small and you're not really moving, and you 226 00:10:33,800 --> 00:10:36,200 Speaker 2: know you're loading it up with protein and really good toppings, 227 00:10:36,240 --> 00:10:38,040 Speaker 2: she could probably get away with one. If you a 228 00:10:38,040 --> 00:10:40,280 Speaker 2: bit larger, a bit more active, a couple of crackers, 229 00:10:40,360 --> 00:10:41,760 Speaker 2: you know, would do you for lunch, or you can 230 00:10:41,800 --> 00:10:44,040 Speaker 2: also use them as a snack, but a cottage cheese 231 00:10:44,120 --> 00:10:46,640 Speaker 2: with some tomatoes and some cucumber on top would be awesome. 232 00:10:47,200 --> 00:10:50,559 Speaker 2: So looking at their nutritionals per serving per cracker, we've 233 00:10:50,600 --> 00:10:53,160 Speaker 2: got five hundred and forty kilo dules, four point eight 234 00:10:53,200 --> 00:10:55,520 Speaker 2: grams of protein. We still see a decent amount of 235 00:10:55,520 --> 00:10:58,720 Speaker 2: protein Susy in a cracker, nearly six grams of fat, 236 00:10:58,760 --> 00:11:01,440 Speaker 2: with only point six of that being saturated fats, a 237 00:11:01,440 --> 00:11:04,920 Speaker 2: really nice spread of healthy vats in the cracker, Fifteen 238 00:11:04,920 --> 00:11:08,280 Speaker 2: grams of carbohydrates equivalent to about a slice of bread, 239 00:11:08,320 --> 00:11:10,560 Speaker 2: which is what we would expect in a cracker, with 240 00:11:10,679 --> 00:11:13,840 Speaker 2: only point five grams of that being sugar, two grams 241 00:11:13,840 --> 00:11:16,880 Speaker 2: of dietary fiber, which is actually pretty good for a cracker, 242 00:11:16,880 --> 00:11:18,600 Speaker 2: and most of that's coming from a bit of the 243 00:11:18,600 --> 00:11:21,520 Speaker 2: whole meal flour and the seeds. And fifty five milligrams 244 00:11:21,520 --> 00:11:23,840 Speaker 2: of sodium, which is actually quite low and I wouldn't 245 00:11:23,840 --> 00:11:26,360 Speaker 2: really be concerned with that. So I think this is 246 00:11:26,360 --> 00:11:29,200 Speaker 2: a wonderful product, SUSI. It is probably something I would 247 00:11:29,280 --> 00:11:31,559 Speaker 2: definitely look for on special like I wouldn't say it's 248 00:11:31,559 --> 00:11:34,920 Speaker 2: particularly budget friendly at four dollars for a box of six, 249 00:11:35,480 --> 00:11:37,800 Speaker 2: but definitely if I see them on Zalea be picking 250 00:11:37,880 --> 00:11:40,040 Speaker 2: up a couple. What do you think about these crackers 251 00:11:40,040 --> 00:11:41,559 Speaker 2: if you use them for your clients much. 252 00:11:41,679 --> 00:11:45,120 Speaker 1: I'm obsessed, lean, I'm obsessed, and I'm recommending them all 253 00:11:45,120 --> 00:11:46,800 Speaker 1: the time. They've come down a little bit. Actually they 254 00:11:46,840 --> 00:11:48,520 Speaker 1: used to be five dollars a box, down to four, 255 00:11:48,640 --> 00:11:50,560 Speaker 1: like in what planet are we living on? The crackers 256 00:11:50,559 --> 00:11:52,920 Speaker 1: are four dollars a box in saying that though they 257 00:11:53,040 --> 00:11:55,400 Speaker 1: have got a great profile of seeds in them, which 258 00:11:55,440 --> 00:11:58,360 Speaker 1: would make the good fat really great profile, although they 259 00:11:58,360 --> 00:12:01,520 Speaker 1: don't list it. I just think four almost five grams 260 00:12:01,520 --> 00:12:04,040 Speaker 1: of protein per cracker and two grams of five are 261 00:12:04,040 --> 00:12:06,199 Speaker 1: they are so filling. But what I will say is 262 00:12:06,240 --> 00:12:08,920 Speaker 1: they're absolutely called a slice of bread. One is a serve. 263 00:12:09,000 --> 00:12:10,640 Speaker 1: I have a lot of clients who've been having too 264 00:12:10,800 --> 00:12:14,120 Speaker 1: and coffee. It's too much. They're very densely and if 265 00:12:14,120 --> 00:12:16,280 Speaker 1: you eat them too quickly you'll fully get intogestion. But 266 00:12:16,360 --> 00:12:19,480 Speaker 1: I love them with salmon, goat, cheese, tomato. I can't 267 00:12:19,480 --> 00:12:22,320 Speaker 1: get enough. But one is equal to a slice of bread, 268 00:12:22,320 --> 00:12:25,320 Speaker 1: and certainly the price point will keep the portions control 269 00:12:25,400 --> 00:12:28,080 Speaker 1: but they are a great product, and more of these 270 00:12:28,080 --> 00:12:30,760 Speaker 1: sort of really good quality, high fiber crackers on the 271 00:12:30,800 --> 00:12:33,000 Speaker 1: market the better. But yeah, they're not missing us on 272 00:12:33,040 --> 00:12:36,080 Speaker 1: the price point, all right. Well, to finish up today, 273 00:12:36,120 --> 00:12:39,120 Speaker 1: alien a segment that's proven very popular online is our 274 00:12:39,160 --> 00:12:41,959 Speaker 1: recommendations for recipes or what we're cooking. And I thought 275 00:12:42,000 --> 00:12:44,800 Speaker 1: at soup season the temperature has certainly dropped. I know 276 00:12:44,840 --> 00:12:46,800 Speaker 1: I've been up in Queensland as well it's been very warm, 277 00:12:46,800 --> 00:12:49,320 Speaker 1: but back down in Sydney it's certainly turning a little bit. 278 00:12:49,320 --> 00:12:51,880 Speaker 1: And at soup season now, anyone who's followed my work 279 00:12:51,920 --> 00:12:53,480 Speaker 1: for a lot of years would know I'm a big 280 00:12:53,520 --> 00:12:55,920 Speaker 1: fan of what I call the detox soup. Now it's 281 00:12:55,920 --> 00:12:57,760 Speaker 1: not a great name, admittedly, but there was a time 282 00:12:57,920 --> 00:13:00,600 Speaker 1: ten years ago that it was all about the detoxs now. 283 00:13:00,920 --> 00:13:03,559 Speaker 1: I actually can't have it anymore because I've overdone it 284 00:13:03,600 --> 00:13:06,520 Speaker 1: in my life, but it's a great recipe and it's 285 00:13:06,559 --> 00:13:08,400 Speaker 1: really good if you want to lose fluid. So if 286 00:13:08,400 --> 00:13:10,520 Speaker 1: you're feeling a bit fluidy, or you just want to 287 00:13:10,640 --> 00:13:13,240 Speaker 1: sort of you've had a big weekend feeling a bit gross, 288 00:13:13,280 --> 00:13:15,760 Speaker 1: it's really great to just strip fluid and load up 289 00:13:15,760 --> 00:13:18,360 Speaker 1: on veggies because it's so rich in potassium. So it's 290 00:13:18,400 --> 00:13:20,800 Speaker 1: just a mix of leak, celery onion to base. It's 291 00:13:20,840 --> 00:13:25,559 Speaker 1: got canned tomatoes, pumpkin, and I blend mine. Some people 292 00:13:25,640 --> 00:13:27,640 Speaker 1: like it chunky, but I actually blend it. It is 293 00:13:27,720 --> 00:13:29,679 Speaker 1: absolutely delicious. You can just serve it with it at 294 00:13:29,679 --> 00:13:33,320 Speaker 1: parmesan on top and it freezes really well. It's just 295 00:13:33,360 --> 00:13:35,600 Speaker 1: so healthy. Now. The only downside is lean when you 296 00:13:35,640 --> 00:13:37,600 Speaker 1: have to make soups from scratch these days, they're quite 297 00:13:37,600 --> 00:13:40,240 Speaker 1: expensive because a good quality is stock plus things like 298 00:13:40,280 --> 00:13:43,240 Speaker 1: cere and leak and not inexpensive. You know, it's not 299 00:13:43,679 --> 00:13:46,120 Speaker 1: shy of twenty bucks sometimes to make this soup, which 300 00:13:46,160 --> 00:13:49,000 Speaker 1: is not inexpensive. So there are plenty of pre made 301 00:13:49,080 --> 00:13:52,160 Speaker 1: veggie soups that are great in the supermarket. But if 302 00:13:52,200 --> 00:13:54,079 Speaker 1: you sort of incline you're happy to spend the money 303 00:13:54,120 --> 00:13:55,840 Speaker 1: or head to the markets like I do to buy 304 00:13:55,920 --> 00:13:58,240 Speaker 1: your celery and leak at much cheaper prices. It's a 305 00:13:58,240 --> 00:14:01,000 Speaker 1: fantastic suit. Will pop the recipe up on the Nutrition 306 00:14:01,080 --> 00:14:03,880 Speaker 1: Couch Instagram page and yeah, it's a must have if 307 00:14:03,880 --> 00:14:06,120 Speaker 1: you need to shift a couple of kilos quickly by 308 00:14:06,160 --> 00:14:07,959 Speaker 1: replacing a meal or two with a soup and it's 309 00:14:08,040 --> 00:14:10,520 Speaker 1: really delicious, so that you'll add this to your repertoire. 310 00:14:10,920 --> 00:14:12,239 Speaker 1: The detox soup. 311 00:14:12,200 --> 00:14:14,400 Speaker 2: What you should rename it is the third trimester of 312 00:14:14,440 --> 00:14:17,560 Speaker 2: pregnancy soup where you're starting to build up all that fluid. 313 00:14:17,200 --> 00:14:19,800 Speaker 1: Fluid on your ankles. Actually, when I was pregnant with 314 00:14:19,840 --> 00:14:23,080 Speaker 1: the twins, so my actual weight went from I think 315 00:14:23,120 --> 00:14:26,000 Speaker 1: I started at sixty eight and I held it below 316 00:14:26,040 --> 00:14:28,720 Speaker 1: eighty for most of the pregnancy, and then in I 317 00:14:28,760 --> 00:14:30,720 Speaker 1: had the twins at thirty six and a half weeks, 318 00:14:30,840 --> 00:14:33,320 Speaker 1: but in the last month it went up ten kilos. 319 00:14:33,360 --> 00:14:35,960 Speaker 1: I was like ninety kilos and it was all fluid. 320 00:14:36,000 --> 00:14:38,360 Speaker 1: You should have seen my legs. So yeah, I don't disagree. 321 00:14:38,640 --> 00:14:41,640 Speaker 1: It's a good choice, a third trimester detox soup. Yeah, 322 00:14:41,920 --> 00:14:44,680 Speaker 1: also good for the blood pressure. All right. Well, that 323 00:14:44,680 --> 00:14:46,280 Speaker 1: brings us to the end of the Nutrition Couch for 324 00:14:46,280 --> 00:14:49,440 Speaker 1: another Wednesday. If you haven't done so, please subscribe and 325 00:14:50,160 --> 00:14:52,480 Speaker 1: make sure you're following us on socials, on Instagram and 326 00:14:52,520 --> 00:14:55,680 Speaker 1: Facebook page. We have our new takeaway guide on our 327 00:14:55,720 --> 00:14:58,240 Speaker 1: website at the Nutritioncouch dot com and we've got two 328 00:14:58,560 --> 00:15:01,320 Speaker 1: new guides very close being delivered. I'm not going to 329 00:15:01,400 --> 00:15:03,640 Speaker 1: reveal what they are this week. I think by next 330 00:15:03,640 --> 00:15:06,760 Speaker 1: week I'll be ready. But I'm promising you they are 331 00:15:06,800 --> 00:15:09,560 Speaker 1: our best yet. So watch out for those and have 332 00:15:09,600 --> 00:15:10,040 Speaker 1: a great week. 333 00:15:10,120 --> 00:15:11,080 Speaker 2: Catch you guys next week.