1 00:00:00,360 --> 00:00:02,240 Speaker 1: Do you know how many calories you eat or how 2 00:00:02,240 --> 00:00:04,520 Speaker 1: many you should be heavy? Or is calorie counting a 3 00:00:04,559 --> 00:00:06,840 Speaker 1: thing of the past should we avoid it as it 4 00:00:06,880 --> 00:00:11,200 Speaker 1: actually promotes dietary restriction. On today's episode of The Nutrition Couch, 5 00:00:11,240 --> 00:00:13,760 Speaker 1: we take a deep dive into the world of calorie 6 00:00:13,760 --> 00:00:16,920 Speaker 1: counting and the pros and the conzite signs that it's 7 00:00:16,920 --> 00:00:19,080 Speaker 1: gone too far and when it can actually do more 8 00:00:19,120 --> 00:00:20,120 Speaker 1: damage than good. 9 00:00:20,400 --> 00:00:20,599 Speaker 2: Hi. 10 00:00:20,720 --> 00:00:23,120 Speaker 1: I'm Leanne Maud and I'm Sudie Burrow and each week 11 00:00:23,200 --> 00:00:26,279 Speaker 1: webring you The Nutrition Couch, the biweekly podcast that keeps 12 00:00:26,280 --> 00:00:28,280 Speaker 1: you up to date on everything that you need to 13 00:00:28,320 --> 00:00:31,120 Speaker 1: know in the world of nutrition as well as all 14 00:00:31,160 --> 00:00:34,120 Speaker 1: things calories. Today we have some brand new data that 15 00:00:34,200 --> 00:00:36,640 Speaker 1: looks at the eating habits that are most closely linked 16 00:00:36,640 --> 00:00:39,120 Speaker 1: to weight gain, and we also take the closer look 17 00:00:39,159 --> 00:00:42,040 Speaker 1: at seeded crackence for our listener question and discuss if 18 00:00:42,080 --> 00:00:44,920 Speaker 1: they're actually as wealthy as other types of crackets. 19 00:00:45,320 --> 00:00:46,520 Speaker 2: So Susie to get a started. 20 00:00:46,560 --> 00:00:49,840 Speaker 1: This week a new research paper came across our desk, 21 00:00:50,159 --> 00:00:51,760 Speaker 1: so the title We've been a usd to name the 22 00:00:51,800 --> 00:00:53,440 Speaker 1: titles by a few of our listeners. They can go 23 00:00:53,479 --> 00:00:54,680 Speaker 1: and find them and read more. 24 00:00:54,560 --> 00:00:55,120 Speaker 2: If they like. 25 00:00:55,520 --> 00:00:59,040 Speaker 1: So it is ultra processed diets cause excess calorie intake 26 00:00:59,080 --> 00:01:03,240 Speaker 1: and weight gain and inpatient randomized control trial of AdLib 27 00:01:03,400 --> 00:01:07,440 Speaker 1: food intake. So it's quite a quite a good trial. 28 00:01:07,440 --> 00:01:09,600 Speaker 1: Like it's very hard to get people into a hospital 29 00:01:09,600 --> 00:01:11,639 Speaker 1: and actually follow them and provide all of that food. 30 00:01:11,640 --> 00:01:14,120 Speaker 1: Like a randomized control trial is a very high quality trial. 31 00:01:14,200 --> 00:01:16,440 Speaker 1: So although we didn't have many people in the trial, 32 00:01:16,840 --> 00:01:19,280 Speaker 1: it's still great research for dieties just to be aware of, 33 00:01:19,360 --> 00:01:20,039 Speaker 1: isn't it It. 34 00:01:19,920 --> 00:01:22,000 Speaker 3: Is We're always looking for what's new and exciting, and 35 00:01:22,480 --> 00:01:25,080 Speaker 3: it is hard to get very well controlled studies. Now, 36 00:01:25,120 --> 00:01:27,240 Speaker 3: this was a study that was actually done in males. 37 00:01:27,240 --> 00:01:29,920 Speaker 3: They were males on average who are overweight. They weren't obese, 38 00:01:29,920 --> 00:01:32,240 Speaker 3: but they were quite young. And what they did land, 39 00:01:32,319 --> 00:01:35,040 Speaker 3: which was as you described, having to be a very 40 00:01:35,080 --> 00:01:38,759 Speaker 3: controlled trial because they basically created the diets that were 41 00:01:38,800 --> 00:01:43,520 Speaker 3: identical in terms of calorie intake and in macro percentages, 42 00:01:43,600 --> 00:01:47,040 Speaker 3: so the same proportions of carbohydrate, protein, and fat and all. 43 00:01:47,120 --> 00:01:49,760 Speaker 3: The difference was that was one group of the men 44 00:01:49,880 --> 00:01:52,920 Speaker 3: got a what we call ultra process version of that 45 00:01:53,120 --> 00:01:56,560 Speaker 3: calorie intake and the other's got an unprocessed version, and 46 00:01:56,640 --> 00:02:00,360 Speaker 3: I thought this lends itself to a great discussion about 47 00:02:01,040 --> 00:02:03,000 Speaker 3: the types of foods we eat on a day to 48 00:02:03,080 --> 00:02:06,960 Speaker 3: day basis and the degree of processing, because ultra processed 49 00:02:07,000 --> 00:02:09,040 Speaker 3: foods the best way I can think to describe it 50 00:02:09,080 --> 00:02:11,960 Speaker 3: of foods that don't really look like the original food. 51 00:02:12,120 --> 00:02:15,640 Speaker 3: So for example, a French fry doesn't really look like 52 00:02:15,680 --> 00:02:18,239 Speaker 3: a potato, a cheese or doesn't look. 53 00:02:18,120 --> 00:02:20,720 Speaker 1: Like cheese, corn chip doesn't look like corn. 54 00:02:20,880 --> 00:02:26,480 Speaker 3: So generally fast food, confectionery, biscuits, snack food, and that 55 00:02:26,639 --> 00:02:29,680 Speaker 3: is all what we would describe as ultra process So well, 56 00:02:29,720 --> 00:02:31,480 Speaker 3: for example, one of the meals that was provided in 57 00:02:31,520 --> 00:02:34,640 Speaker 3: the study was that it was a hamburger meal versus a 58 00:02:34,680 --> 00:02:37,760 Speaker 3: similar beef meal of the actual piece of beef with 59 00:02:38,440 --> 00:02:41,760 Speaker 3: the same salad type ingredients, but completely unprocessed, and the 60 00:02:41,800 --> 00:02:45,040 Speaker 3: carbohydrate was offered in and say, a whole grain variety 61 00:02:45,120 --> 00:02:47,760 Speaker 3: rather than the white sort of cake like bread that 62 00:02:47,800 --> 00:02:50,120 Speaker 3: you tend to get for burger buns or Breish buns. 63 00:02:50,520 --> 00:02:53,320 Speaker 3: So it was fascinating research because they found overall that 64 00:02:53,639 --> 00:02:56,480 Speaker 3: the group who had the ultra processed food, even in 65 00:02:56,520 --> 00:03:00,799 Speaker 3: a two week period, gained weight, consumed more carbohydrate more fat, 66 00:03:01,040 --> 00:03:03,480 Speaker 3: but they didn't increase their protein intake, and even in 67 00:03:03,480 --> 00:03:06,640 Speaker 3: that short period of time, that group of men gained weight, 68 00:03:07,280 --> 00:03:09,320 Speaker 3: and so it was very powerful because of the level 69 00:03:09,360 --> 00:03:11,280 Speaker 3: of control in terms of them being in a feeding 70 00:03:11,280 --> 00:03:14,480 Speaker 3: study and not access to any other food. So I thought, 71 00:03:14,600 --> 00:03:16,959 Speaker 3: just fascinating discussion because I think we haven't talked about 72 00:03:17,000 --> 00:03:19,800 Speaker 3: it for quite some time, and I even sometimes forget 73 00:03:19,800 --> 00:03:22,480 Speaker 3: a little bit with my own clients in as we're 74 00:03:22,600 --> 00:03:27,640 Speaker 3: questing to create quick and easy, convenient meals. When you 75 00:03:27,680 --> 00:03:31,160 Speaker 3: look at supermarket foods which are quick and easy, generally 76 00:03:31,200 --> 00:03:34,800 Speaker 3: they're more processed than the whole variety. So one of 77 00:03:34,840 --> 00:03:36,520 Speaker 3: the examples I can think of a raps, and we've 78 00:03:36,560 --> 00:03:39,400 Speaker 3: covered raps in this main podcast and of course in 79 00:03:39,400 --> 00:03:42,480 Speaker 3: our product review segment. So you get all these different raps, 80 00:03:42,520 --> 00:03:44,720 Speaker 3: and you can get whole grain varieties and a whole 81 00:03:44,800 --> 00:03:48,440 Speaker 3: range of low carb and keto wraps, and the truth 82 00:03:48,520 --> 00:03:51,440 Speaker 3: is leanne they're not as good as dense grain bread 83 00:03:51,480 --> 00:03:55,200 Speaker 3: because they are processed. Now, the pure white tortilla that 84 00:03:55,280 --> 00:03:57,280 Speaker 3: we would all in the old days eat our fahats 85 00:03:57,320 --> 00:04:00,600 Speaker 3: and burritos on is probably the most ultra procession. You know, 86 00:04:00,600 --> 00:04:03,160 Speaker 3: there's nothing a grain that is coming out in that 87 00:04:03,200 --> 00:04:07,320 Speaker 3: product that's completely refined white flour, very little protein, very 88 00:04:07,320 --> 00:04:09,640 Speaker 3: little dietary fiber. And then what we've gone and done 89 00:04:09,720 --> 00:04:11,520 Speaker 3: is say, right, well, we've also got a whole grain 90 00:04:11,600 --> 00:04:14,280 Speaker 3: variety of that, or we've even got a low carb variety, 91 00:04:14,800 --> 00:04:17,320 Speaker 3: but they are still more processed than say a dense 92 00:04:17,320 --> 00:04:19,680 Speaker 3: whole grain bread or just the whole grain. You know, 93 00:04:19,720 --> 00:04:22,360 Speaker 3: if you were just consuming the grains in general, or 94 00:04:22,400 --> 00:04:24,800 Speaker 3: the legumes is part of the meal. So I thought 95 00:04:24,800 --> 00:04:27,880 Speaker 3: it lent itself to a discussion about that because I 96 00:04:27,920 --> 00:04:30,960 Speaker 3: think many of our clients or even ourselves at times 97 00:04:31,000 --> 00:04:34,200 Speaker 3: will be perhaps grabbing more processed or even to the 98 00:04:34,240 --> 00:04:36,839 Speaker 3: point of ultra process varieties of food that appear to 99 00:04:36,839 --> 00:04:40,480 Speaker 3: be healthier. But overall, we do know that as this 100 00:04:40,520 --> 00:04:43,440 Speaker 3: study has really well proven, it basically leads to over 101 00:04:43,480 --> 00:04:46,880 Speaker 3: consumption because it's so quickly digested in the body that 102 00:04:46,920 --> 00:04:49,320 Speaker 3: you feel no full factor from it, and then you 103 00:04:49,400 --> 00:04:49,880 Speaker 3: keep eating. 104 00:04:49,960 --> 00:04:50,760 Speaker 2: So let's be honest. 105 00:04:50,800 --> 00:04:53,600 Speaker 3: We go to macas and we have a meal deal 106 00:04:54,200 --> 00:04:56,000 Speaker 3: and within an hour or two you're hungry, even though 107 00:04:56,000 --> 00:04:58,479 Speaker 3: it's like a thousand calorie meal, and you can tell, 108 00:04:58,520 --> 00:05:01,120 Speaker 3: you know, that there's very little salad. The meat is 109 00:05:01,200 --> 00:05:03,839 Speaker 3: so ground down, you know, it doesn't resemble anything like 110 00:05:03,920 --> 00:05:07,040 Speaker 3: real steak. The filet of fish like, it's like literally 111 00:05:07,080 --> 00:05:09,320 Speaker 3: flaked filets, you know, with that crumb on it. The 112 00:05:09,400 --> 00:05:13,640 Speaker 3: bread is like cake like, it's so refined and sweet, 113 00:05:13,800 --> 00:05:16,400 Speaker 3: and all those things add up and they creep into 114 00:05:16,440 --> 00:05:18,560 Speaker 3: I think, modern diets all the time, and I thought, yeah, 115 00:05:18,600 --> 00:05:20,560 Speaker 3: it was a good chance to sort of talk through 116 00:05:20,560 --> 00:05:22,640 Speaker 3: some of those foods that may be slipping in a 117 00:05:22,640 --> 00:05:25,760 Speaker 3: little bit more in your diet, and how to perhaps 118 00:05:25,839 --> 00:05:28,960 Speaker 3: pull back and focus a whole lot more and completely unprocessed, 119 00:05:28,960 --> 00:05:31,279 Speaker 3: which would be say a filet of salmon and the 120 00:05:31,360 --> 00:05:34,920 Speaker 3: vegetables itself, and perhaps a grain like a kinoir with it, 121 00:05:35,040 --> 00:05:38,440 Speaker 3: rather than having it in varieties of process carbohydrate like 122 00:05:38,480 --> 00:05:41,760 Speaker 3: white rices or even pasta to a certain extent, although 123 00:05:41,760 --> 00:05:45,720 Speaker 3: that's less of an issue than the white rice varieties. So, yeah, 124 00:05:45,880 --> 00:05:48,279 Speaker 3: what I was thinking some more that come to the 125 00:05:48,279 --> 00:05:49,960 Speaker 3: top of my mind, but they were a few. And 126 00:05:50,000 --> 00:05:53,240 Speaker 3: even mince meat. You know, mince meat is processed, it's 127 00:05:53,240 --> 00:05:55,240 Speaker 3: not ultra processed. It still has a lot of the 128 00:05:55,279 --> 00:05:58,000 Speaker 3: profile of the actual filet. But if you eat a phill, 129 00:05:58,080 --> 00:05:59,839 Speaker 3: you have to chew it, it takes a lot longer to eat, 130 00:06:00,120 --> 00:06:03,400 Speaker 3: so nutritionally it's far better and it's superior. And this 131 00:06:03,560 --> 00:06:06,240 Speaker 3: evidence would suggest you're less likely to eat as much 132 00:06:06,279 --> 00:06:09,880 Speaker 3: when you've had that more completely unprocessed varieties of fresh 133 00:06:09,880 --> 00:06:10,720 Speaker 3: food when you can. 134 00:06:11,240 --> 00:06:13,159 Speaker 1: So we're not saying that you can't eat process foods. 135 00:06:13,160 --> 00:06:16,080 Speaker 1: And there's a big difference between processing and ultra processed 136 00:06:16,080 --> 00:06:18,840 Speaker 1: foods as well, like you know, yogurt and and as 137 00:06:18,839 --> 00:06:21,039 Speaker 1: you said, mincemeat of process there's nothing wrong with them. 138 00:06:21,120 --> 00:06:23,520 Speaker 1: But then we've got our ultra processed type foods, which 139 00:06:23,520 --> 00:06:25,720 Speaker 1: are more of the snack foods and the high calorie 140 00:06:26,040 --> 00:06:28,680 Speaker 1: you know, which things like resemble nothing like their original form, 141 00:06:28,720 --> 00:06:31,640 Speaker 1: like a corn chip to you know, a cob of 142 00:06:31,680 --> 00:06:32,839 Speaker 1: corn basically, but. 143 00:06:32,920 --> 00:06:36,200 Speaker 3: In a protein like a chicken nugget or sayer a 144 00:06:36,279 --> 00:06:39,440 Speaker 3: fried mince paddy versus like a mince where you made 145 00:06:39,440 --> 00:06:40,159 Speaker 3: the burger paddy. 146 00:06:40,240 --> 00:06:42,240 Speaker 2: It's like that continuum where your. 147 00:06:42,120 --> 00:06:44,559 Speaker 3: Burger patty would still be processed, but not as ultra 148 00:06:44,680 --> 00:06:47,560 Speaker 3: as say the process fried one that you'd then find 149 00:06:47,560 --> 00:06:50,320 Speaker 3: in the freezer section. So it's like continuum of how 150 00:06:50,480 --> 00:06:51,279 Speaker 3: the degree. 151 00:06:51,520 --> 00:06:53,479 Speaker 1: And I guess it comes down to how often you're 152 00:06:53,480 --> 00:06:55,320 Speaker 1: doing these things. You know, if you take your family 153 00:06:55,320 --> 00:06:58,120 Speaker 1: out to a takeaway or a fast food restaurant once 154 00:06:58,160 --> 00:07:00,000 Speaker 1: a week, but the rest of your meals are home 155 00:07:00,040 --> 00:07:02,280 Speaker 1: made and healthy, then that's great. But even looking at 156 00:07:02,279 --> 00:07:04,520 Speaker 1: the quality of you know, some of the frozen meals 157 00:07:04,520 --> 00:07:06,360 Speaker 1: out there, SUSI like some of them mess the whole 158 00:07:06,400 --> 00:07:09,320 Speaker 1: food based, but even just I think the amount of it. 159 00:07:09,360 --> 00:07:11,280 Speaker 1: And this really takes me back to volume eating, which 160 00:07:11,280 --> 00:07:13,440 Speaker 1: we've talked about before in the podcast as well. A 161 00:07:13,440 --> 00:07:16,480 Speaker 1: lot of process and ultra processed foods are very low volumes, 162 00:07:16,520 --> 00:07:19,040 Speaker 1: so they're high calorie but low volumes, So I think 163 00:07:19,160 --> 00:07:21,200 Speaker 1: that's why you end up eating so much more and 164 00:07:21,240 --> 00:07:24,040 Speaker 1: because you can chew them down so quickly. That brings 165 00:07:24,040 --> 00:07:25,679 Speaker 1: me back to what I was discussing with a client 166 00:07:25,680 --> 00:07:28,200 Speaker 1: today about the hormones related to what we release in 167 00:07:28,240 --> 00:07:30,840 Speaker 1: our gut that provide us with those feelings of fullness 168 00:07:30,880 --> 00:07:33,480 Speaker 1: and satisfaction. So leptin, for one, like, we don't have 169 00:07:33,520 --> 00:07:36,119 Speaker 1: a chance to release that lepton that allows the body 170 00:07:36,160 --> 00:07:38,280 Speaker 1: to say, hey, I'm starting to feel full and sat shated. 171 00:07:38,320 --> 00:07:40,880 Speaker 1: If we're eating super quickly and that meal takes us 172 00:07:40,880 --> 00:07:43,480 Speaker 1: five ten fifteen minutes to have versus when you get 173 00:07:43,480 --> 00:07:46,440 Speaker 1: a huge bowl of say like kinwara and flake salmon 174 00:07:46,440 --> 00:07:48,880 Speaker 1: and heaps of veggies in there, and you know you've 175 00:07:48,880 --> 00:07:50,840 Speaker 1: got a lot of diversity in there with lots of 176 00:07:50,920 --> 00:07:53,400 Speaker 1: whole grains and fibers and things. You're taking a lot 177 00:07:53,520 --> 00:07:55,840 Speaker 1: longer to eat that meal. The body has time to 178 00:07:55,840 --> 00:07:58,040 Speaker 1: release some of these hormones which then signal up to 179 00:07:58,040 --> 00:08:00,440 Speaker 1: our brain, hey, you've actually had enough on starting to 180 00:08:00,440 --> 00:08:03,640 Speaker 1: feel satisfied. So were always advocates for, of course, whole 181 00:08:03,680 --> 00:08:07,200 Speaker 1: food diets and as least processing as possible. But let 182 00:08:07,280 --> 00:08:09,080 Speaker 1: me just chat through the study, Susie, because I think 183 00:08:09,080 --> 00:08:11,080 Speaker 1: it was really interesting. I think people at home will 184 00:08:11,800 --> 00:08:13,880 Speaker 1: really like to hear the results of it. So, as 185 00:08:13,920 --> 00:08:15,800 Speaker 1: I said, it wasn't a big study. So there were 186 00:08:15,840 --> 00:08:19,560 Speaker 1: thirty five individuals divided between two in patient feeding studies, 187 00:08:19,600 --> 00:08:21,600 Speaker 1: so all participants were aged. There were adults that were 188 00:08:21,680 --> 00:08:24,040 Speaker 1: aged eighteen to fifty and they had to have had 189 00:08:24,080 --> 00:08:26,520 Speaker 1: a stable weight for the previous six months to meet 190 00:08:26,520 --> 00:08:29,679 Speaker 1: the inclusion criteria. So during the study, as you mentioned, 191 00:08:29,840 --> 00:08:33,600 Speaker 1: they were exposed to either a processed diet which varied 192 00:08:33,920 --> 00:08:36,040 Speaker 1: in terms of how much carbohydrate and fat content. It 193 00:08:36,120 --> 00:08:39,240 Speaker 1: was or a very minimally processed diet, but they did 194 00:08:39,280 --> 00:08:41,920 Speaker 1: match the calories and they did match the macros between 195 00:08:41,960 --> 00:08:43,600 Speaker 1: both of those diet. It was just the level of 196 00:08:43,679 --> 00:08:47,079 Speaker 1: processing that altered. So this was there were two different 197 00:08:47,080 --> 00:08:49,760 Speaker 1: guytes across a seven day rotating menu for a two 198 00:08:49,800 --> 00:08:53,000 Speaker 1: week period, so thirty five participants over two weeks. The 199 00:08:53,040 --> 00:08:56,200 Speaker 1: research is completed data for twenty seven hundred and thirty 200 00:08:56,240 --> 00:08:58,440 Speaker 1: three meals. There's quite a lot of meals, and in 201 00:08:58,480 --> 00:09:01,600 Speaker 1: their comparisons they looked at the energy density so that 202 00:09:01,640 --> 00:09:04,560 Speaker 1: you know the kilodels of the calories present, the protein content, 203 00:09:04,640 --> 00:09:08,199 Speaker 1: the carbohydrate content, the speed of eating, and the percentage 204 00:09:08,240 --> 00:09:12,000 Speaker 1: of hyperpalatable foods that were consumed as part of these meals. 205 00:09:12,160 --> 00:09:15,280 Speaker 1: And hyperpalatable foods were defined as those that were higher 206 00:09:15,280 --> 00:09:19,400 Speaker 1: in fat, sodium, sugar, and or carbohydrate and salt. So 207 00:09:19,520 --> 00:09:22,640 Speaker 1: in the end, the researchers found that the energy density 208 00:09:22,920 --> 00:09:26,440 Speaker 1: of the food, so the percentage of highly palatable foods consumed, 209 00:09:26,760 --> 00:09:30,240 Speaker 1: and the eating rate all correlated with an increased energy 210 00:09:30,240 --> 00:09:33,319 Speaker 1: intake across all diets. So the higher the calorie of 211 00:09:33,320 --> 00:09:35,760 Speaker 1: the food, the higher the eating rate, and the more 212 00:09:35,880 --> 00:09:39,720 Speaker 1: energy or calories were consumed across the diet, so low fat, 213 00:09:39,800 --> 00:09:43,960 Speaker 1: low calorie, unprocessed foods were better off in the study 214 00:09:44,000 --> 00:09:47,480 Speaker 1: than the ultra processed foods. And interesting enough as well, Susie, 215 00:09:47,720 --> 00:09:50,440 Speaker 1: they also found that a higher protein intake, so of 216 00:09:50,440 --> 00:09:52,920 Speaker 1: those meals that they offered that were a bit higher protein, 217 00:09:53,320 --> 00:09:57,240 Speaker 1: that actually correlated with an increased energy intake, but only 218 00:09:57,280 --> 00:10:00,800 Speaker 1: in the ultra process group, not then process group. And 219 00:10:00,840 --> 00:10:03,600 Speaker 1: they still match the levels of carbohydrate and fat between 220 00:10:03,679 --> 00:10:06,320 Speaker 1: both groups as well. So protein isn't as much of 221 00:10:06,320 --> 00:10:08,760 Speaker 1: a I guess savior as we think it is. If 222 00:10:08,760 --> 00:10:11,560 Speaker 1: you're eating protein that is ultra process like we mentioned, 223 00:10:11,600 --> 00:10:14,680 Speaker 1: like fischo filets or chicken nuggets, you will still consume 224 00:10:14,760 --> 00:10:17,360 Speaker 1: more than if you were to have the least process 225 00:10:17,480 --> 00:10:20,680 Speaker 1: version of that. So I think it's a really interesting study, 226 00:10:20,679 --> 00:10:22,560 Speaker 1: and I think, as you mentioned, it just creeps in 227 00:10:22,600 --> 00:10:24,280 Speaker 1: a lot on our day to day basis, so we 228 00:10:24,400 --> 00:10:27,439 Speaker 1: just have to be aware, particularly with kids. I find 229 00:10:27,520 --> 00:10:30,960 Speaker 1: a lot of you know, healthier versions of things like 230 00:10:31,040 --> 00:10:33,160 Speaker 1: chicken nuggets and that sort of thing online. I really 231 00:10:33,160 --> 00:10:35,800 Speaker 1: do think where possible we should be exposing kids to 232 00:10:35,920 --> 00:10:38,600 Speaker 1: you know, just proper chicken breast or even making it 233 00:10:38,640 --> 00:10:41,120 Speaker 1: ourselves where it's not like using chicken mints and we're 234 00:10:41,160 --> 00:10:43,280 Speaker 1: putting breading in there. Then we're you know, putting them 235 00:10:43,280 --> 00:10:45,600 Speaker 1: in the air fry where possible. We want to show them, 236 00:10:45,800 --> 00:10:48,800 Speaker 1: you know, what the sort of whole, unprocessed variety of 237 00:10:48,800 --> 00:10:51,160 Speaker 1: foods look like as well. It's really hard when they're 238 00:10:51,240 --> 00:10:53,200 Speaker 1: quite young, but I think that even as kids, we 239 00:10:53,320 --> 00:10:55,720 Speaker 1: tend to go for more of the ultra process options 240 00:10:55,760 --> 00:10:58,360 Speaker 1: just because they're easier, the more palatable. Kids like them, 241 00:10:58,400 --> 00:11:00,599 Speaker 1: they eat more of them. But I think there was 242 00:11:00,600 --> 00:11:02,600 Speaker 1: a really good point to keep in mind overall. 243 00:11:02,720 --> 00:11:04,240 Speaker 3: Yeah, so if I was giving an example of a 244 00:11:04,320 --> 00:11:06,480 Speaker 3: day on a plate, which might put it in context 245 00:11:06,600 --> 00:11:09,200 Speaker 3: or make it a bit easier to understand. If you 246 00:11:09,800 --> 00:11:13,360 Speaker 3: served the family, you know, a bowl of corn flakes, 247 00:11:13,360 --> 00:11:16,400 Speaker 3: a seemingly simple like healthy cereal. It's pretty plain, but 248 00:11:16,800 --> 00:11:19,200 Speaker 3: a bowl of cereal in the morning, cornflakes, and then 249 00:11:19,240 --> 00:11:21,400 Speaker 3: you had a white wrap for lunch. So you picked 250 00:11:21,400 --> 00:11:23,760 Speaker 3: your lunch up and you got some ham or turkey 251 00:11:23,840 --> 00:11:25,880 Speaker 3: and salad on a wrap and the rap that you 252 00:11:25,960 --> 00:11:30,000 Speaker 3: chose was white. Or you even had sushi and you 253 00:11:30,040 --> 00:11:32,320 Speaker 3: had a white rice sushi roll that had say the 254 00:11:32,400 --> 00:11:36,640 Speaker 3: fried kind of tempura prawn on it. And then you 255 00:11:36,679 --> 00:11:39,160 Speaker 3: might pick up a protein bar in the afternoon, now 256 00:11:39,200 --> 00:11:41,200 Speaker 3: again from the health food section. You think might think 257 00:11:41,240 --> 00:11:44,320 Speaker 3: that was pretty healthy, or might even be a fruit bar, 258 00:11:44,840 --> 00:11:47,040 Speaker 3: you know, just something on the go. And then you 259 00:11:47,080 --> 00:11:49,760 Speaker 3: went home for dinner and you thought, I need something 260 00:11:49,760 --> 00:11:52,360 Speaker 3: really quick and easy, so you might grab something from 261 00:11:52,400 --> 00:11:54,600 Speaker 3: the freezer section and it might be some crumb chicken 262 00:11:55,040 --> 00:11:56,640 Speaker 3: or it might be even chicken nuggets for the kids. 263 00:11:56,640 --> 00:12:01,359 Speaker 3: So as we've described and overall, the day is not unhealthy, 264 00:12:02,679 --> 00:12:05,000 Speaker 3: but what I would describe it as it's a lot 265 00:12:05,040 --> 00:12:07,400 Speaker 3: more processed with a few simple swaps. So if you 266 00:12:07,440 --> 00:12:09,680 Speaker 3: simply swap say a plain a cereal like a corn 267 00:12:09,720 --> 00:12:12,960 Speaker 3: flake for something like a oor brand or a whole 268 00:12:13,120 --> 00:12:15,240 Speaker 3: you know, flaked type cereal that had a much high 269 00:12:15,320 --> 00:12:18,679 Speaker 3: fiber content, or a whole grain granola you know you 270 00:12:18,720 --> 00:12:20,240 Speaker 3: actually had to chew through and you could see the 271 00:12:20,320 --> 00:12:21,839 Speaker 3: nuts and you could see the grains through it, you 272 00:12:21,880 --> 00:12:24,720 Speaker 3: could see the whole oat through it, or even just 273 00:12:24,760 --> 00:12:27,160 Speaker 3: a more complex grain that had a high percentage of 274 00:12:27,160 --> 00:12:30,000 Speaker 3: whole grains with it with you know, some flakes and 275 00:12:30,040 --> 00:12:32,319 Speaker 3: things that had more brand through it. And then when 276 00:12:32,360 --> 00:12:34,880 Speaker 3: you went to choose that lunch, maybe you'd pick the 277 00:12:34,920 --> 00:12:37,120 Speaker 3: sushi that had the black or the brown rice which 278 00:12:37,120 --> 00:12:39,880 Speaker 3: is a whole grain, and instead of getting the fried topping, 279 00:12:39,920 --> 00:12:41,960 Speaker 3: maybe you just have the avocado, or maybe have the 280 00:12:42,000 --> 00:12:45,520 Speaker 3: actual tuna meat or the sushimi through it. Or if 281 00:12:45,520 --> 00:12:47,560 Speaker 3: you're picking up it rather than a rap, maybe order 282 00:12:47,800 --> 00:12:51,840 Speaker 3: the whole grain bread sandwich, or look for a brown 283 00:12:51,960 --> 00:12:55,360 Speaker 3: kind of of wrap feeling if you've got that choice, 284 00:12:55,440 --> 00:12:57,199 Speaker 3: or even better like a rye bread that you could 285 00:12:57,280 --> 00:12:59,520 Speaker 3: order that actually had the filet of meat on it, 286 00:12:59,520 --> 00:13:01,679 Speaker 3: so I had the chin you can breast rather than 287 00:13:01,720 --> 00:13:04,720 Speaker 3: the ham or the turkey, or it had egg on it, 288 00:13:04,760 --> 00:13:06,520 Speaker 3: so I get a whole food on there as well 289 00:13:06,559 --> 00:13:09,160 Speaker 3: as the salad. And then in the afternoon you still 290 00:13:09,160 --> 00:13:11,080 Speaker 3: went into the health food section, but maybe you'd pick 291 00:13:11,160 --> 00:13:15,000 Speaker 3: up one of the chopped brown rice cakes or some 292 00:13:15,120 --> 00:13:17,959 Speaker 3: roasted chickpeas or some roasted broad means where it was 293 00:13:18,000 --> 00:13:20,400 Speaker 3: a whole food again and they still have a protein 294 00:13:20,440 --> 00:13:23,040 Speaker 3: based to it. And then for the dinner, instead of 295 00:13:23,080 --> 00:13:26,880 Speaker 3: getting say the chicken nugget or a process meal as 296 00:13:26,920 --> 00:13:29,840 Speaker 3: you described, that might be looking like quite broken down. 297 00:13:29,880 --> 00:13:32,480 Speaker 3: So maybe with white rice through it in a frozen 298 00:13:32,520 --> 00:13:37,200 Speaker 3: meal or a risotto or that kind of common frozen meal. 299 00:13:37,360 --> 00:13:38,920 Speaker 3: You actually picked one where you could see the piece 300 00:13:38,920 --> 00:13:41,280 Speaker 3: of protein in the veggies, so very simple, I'm often 301 00:13:41,360 --> 00:13:45,160 Speaker 3: quite inexpensive and quite cost effective in supermarkets. Or you 302 00:13:45,200 --> 00:13:47,560 Speaker 3: picked a piece of actual chicken breast that was still 303 00:13:47,559 --> 00:13:49,719 Speaker 3: crumbed and you could stick it into the oven. That 304 00:13:49,880 --> 00:13:53,439 Speaker 3: day is still filled with quick and easy food options, 305 00:13:53,800 --> 00:13:57,600 Speaker 3: but it's a whole lot less processed so nutritionally over 306 00:13:57,679 --> 00:13:59,600 Speaker 3: time that will keep you full of for longer after 307 00:13:59,640 --> 00:14:03,240 Speaker 3: eating it. This study would suggest that you're going to 308 00:14:03,280 --> 00:14:05,680 Speaker 3: eat fewer calories as a result, you're getting a lot 309 00:14:05,720 --> 00:14:08,040 Speaker 3: more nutritionally and you're getting a lot more dietary fiber. 310 00:14:08,400 --> 00:14:10,360 Speaker 3: In the case of things like processed meats like ham 311 00:14:10,400 --> 00:14:12,520 Speaker 3: and turkey, you're getting a lot more protein when you 312 00:14:12,559 --> 00:14:15,640 Speaker 3: go for the chicken breast itself or the roast beef, 313 00:14:15,679 --> 00:14:18,720 Speaker 3: actual meat itself rather than the process varieties of it. 314 00:14:18,800 --> 00:14:21,800 Speaker 3: So it's just those little choices each day that can 315 00:14:21,840 --> 00:14:25,000 Speaker 3: add up. So the more even with quick and easy options, 316 00:14:25,280 --> 00:14:27,880 Speaker 3: the more it looks like whole food, the better it's 317 00:14:27,880 --> 00:14:29,360 Speaker 3: going to be for you. And that's something to keep 318 00:14:29,360 --> 00:14:31,960 Speaker 3: in front of mine when we do get luid into 319 00:14:32,000 --> 00:14:34,520 Speaker 3: things that look healthier, like we've described before, the lower 320 00:14:34,560 --> 00:14:36,720 Speaker 3: carb wraps that seem to be so healthy and you 321 00:14:36,760 --> 00:14:39,400 Speaker 3: look at the ingredient list it's a mile long, or 322 00:14:39,480 --> 00:14:42,240 Speaker 3: something simple like sushi, when really it's actually quite processed. 323 00:14:42,240 --> 00:14:44,640 Speaker 3: If you're getting the white varieties of it with fried fillings, 324 00:14:45,680 --> 00:14:47,800 Speaker 3: and you know, even quick and easy meals at night, 325 00:14:47,880 --> 00:14:49,920 Speaker 3: you know still getting things that actually have the whole 326 00:14:49,960 --> 00:14:52,280 Speaker 3: meat in them. And a very simple check I'll always do, 327 00:14:52,480 --> 00:14:55,920 Speaker 3: and looking at products in supermarket, particularly the freezer, lyan 328 00:14:56,120 --> 00:14:58,880 Speaker 3: is the percentage of actual protein in it. So in 329 00:14:58,920 --> 00:15:01,120 Speaker 3: the case of fish fill it, a lot of the 330 00:15:01,280 --> 00:15:04,680 Speaker 3: crumbfish are about fifty percent. And there's one brand and 331 00:15:04,720 --> 00:15:06,640 Speaker 3: we might do a product review on fish Phillips in 332 00:15:06,680 --> 00:15:08,800 Speaker 3: the next few weeks. I think it goes up to 333 00:15:08,840 --> 00:15:11,720 Speaker 3: sixty five. So certainly that's a better choice because you're 334 00:15:11,720 --> 00:15:14,240 Speaker 3: paying for a higher proportion of that meat volume through it. 335 00:15:14,280 --> 00:15:16,600 Speaker 3: And that's the same with frozen meals. When i'd be 336 00:15:16,640 --> 00:15:18,520 Speaker 3: recommending or looking at them, I'd be looking for one 337 00:15:18,520 --> 00:15:21,000 Speaker 3: that had a higher percentage of protein at the top. 338 00:15:21,320 --> 00:15:22,800 Speaker 3: If it was a chicken meal, you'd want it to 339 00:15:22,800 --> 00:15:25,360 Speaker 3: be you know, twenty thirty percent chicken, not just ten percent, 340 00:15:25,400 --> 00:15:27,600 Speaker 3: which is some how low they can be. If I 341 00:15:27,640 --> 00:15:30,480 Speaker 3: was buying a lasagna in Cosal Woolies, I would absolutely 342 00:15:30,520 --> 00:15:32,320 Speaker 3: be looking at the percentage of meat, and they can 343 00:15:32,360 --> 00:15:34,160 Speaker 3: go up to twenty and be as low as eight 344 00:15:34,240 --> 00:15:35,760 Speaker 3: or nine. And I think we've looked at that before 345 00:15:35,760 --> 00:15:37,880 Speaker 3: in one of our product reviews. So I think it's 346 00:15:38,080 --> 00:15:40,240 Speaker 3: a good reminder even for us because we can get 347 00:15:40,440 --> 00:15:42,760 Speaker 3: wowed by new foods that appear to be healthy, and 348 00:15:42,840 --> 00:15:45,640 Speaker 3: let's remember it so continuum of processing, and as a 349 00:15:45,640 --> 00:15:47,720 Speaker 3: general of thumb, the less processed of all of the 350 00:15:47,760 --> 00:15:50,520 Speaker 3: foods we have, the better. And certainly this study showed 351 00:15:50,520 --> 00:15:52,640 Speaker 3: that even if you're going for calorie control, which was 352 00:15:52,640 --> 00:15:54,840 Speaker 3: what we were about to talk about, it still comes 353 00:15:54,880 --> 00:15:57,280 Speaker 3: down to the processing, because you will basically eat more 354 00:15:57,320 --> 00:16:02,320 Speaker 3: the more process the food is all right. Calories, calories, calories, 355 00:16:02,360 --> 00:16:05,400 Speaker 3: calories very controversial because some people don't like us talking 356 00:16:05,440 --> 00:16:08,120 Speaker 3: about calories. They think that as soon as you start 357 00:16:08,160 --> 00:16:12,480 Speaker 3: to promote or encourage people to count calories or record 358 00:16:12,560 --> 00:16:16,400 Speaker 3: calories on online programs, that it instantly kind of promotes 359 00:16:16,720 --> 00:16:20,680 Speaker 3: redietary restraint. And I don't disagree to a certain extent 360 00:16:21,480 --> 00:16:24,360 Speaker 3: in the sense that what we focus on can become obsessive, 361 00:16:24,360 --> 00:16:26,520 Speaker 3: particularly for people who may have a history of disordered 362 00:16:26,520 --> 00:16:29,440 Speaker 3: eating or be have a long history of dietary restriction. 363 00:16:30,080 --> 00:16:32,960 Speaker 3: But I thought it just lended itself to a reasonable 364 00:16:33,040 --> 00:16:38,440 Speaker 3: discussion lean about calorie control and how much or how 365 00:16:38,440 --> 00:16:40,520 Speaker 3: little should you know about them? You know, what is 366 00:16:40,560 --> 00:16:44,040 Speaker 3: a reference range of calories? And you know when can 367 00:16:44,080 --> 00:16:46,920 Speaker 3: you benefit from understanding about them a little bit more? 368 00:16:47,320 --> 00:16:49,840 Speaker 3: And I let into this topic, which so many of 369 00:16:49,840 --> 00:16:53,160 Speaker 3: our segments do, because of what a client had said 370 00:16:53,200 --> 00:16:56,280 Speaker 3: to me, And she had said to me that she 371 00:16:56,520 --> 00:17:01,120 Speaker 3: was finding counting calories via my fitness Power very helpful, 372 00:17:01,360 --> 00:17:04,359 Speaker 3: because what she realized was that in her meal plans 373 00:17:04,400 --> 00:17:07,280 Speaker 3: and her choices of food, that she loved eating the 374 00:17:07,320 --> 00:17:10,520 Speaker 3: snacks so much that she would just plow through them regardless. 375 00:17:10,960 --> 00:17:13,240 Speaker 3: And she calculated that her snacks were adding up to 376 00:17:13,280 --> 00:17:16,240 Speaker 3: like five or six hundred calories per day, and then 377 00:17:16,320 --> 00:17:18,960 Speaker 3: she realized that that was just way too many for her. 378 00:17:19,080 --> 00:17:21,080 Speaker 3: She was quite a small female. She probably needed about 379 00:17:21,080 --> 00:17:24,159 Speaker 3: fourteen hundred calories per day to create a deficeit and 380 00:17:24,200 --> 00:17:27,080 Speaker 3: be losing weight. And so as such, having sort of 381 00:17:27,080 --> 00:17:28,879 Speaker 3: more than a third of her calories coming from it 382 00:17:28,960 --> 00:17:32,040 Speaker 3: one snack session she realized was just a little bit 383 00:17:32,040 --> 00:17:35,439 Speaker 3: too much. So what do I think about calories? I 384 00:17:35,480 --> 00:17:40,439 Speaker 3: think having a general understanding about what is high versus 385 00:17:40,480 --> 00:17:43,960 Speaker 3: what is low is helpful. So, for example, if you're 386 00:17:44,000 --> 00:17:46,680 Speaker 3: clocking in a meal that comes from a home delivery 387 00:17:46,720 --> 00:17:49,639 Speaker 3: meal kit, which I noticed quite frequently, and all of 388 00:17:49,680 --> 00:17:51,680 Speaker 3: them are the same, I'm not going to name them here, 389 00:17:51,800 --> 00:17:54,200 Speaker 3: but they're often up to a thousand calories per meal. 390 00:17:54,280 --> 00:17:57,720 Speaker 3: Now that leanne is high, any meal, even for a 391 00:17:57,840 --> 00:18:01,840 Speaker 3: large human, the most will be would be six, maybe 392 00:18:01,880 --> 00:18:05,560 Speaker 3: eight hundred if you're a footballer. But for most of us, 393 00:18:05,560 --> 00:18:07,520 Speaker 3: small women, you know, a four or five hundred calorie 394 00:18:07,560 --> 00:18:09,959 Speaker 3: meal maybe six if it was a little bit heavier, 395 00:18:10,600 --> 00:18:13,960 Speaker 3: is pretty heavy. So that would equate to know, a 396 00:18:14,000 --> 00:18:17,480 Speaker 3: piece of lean meat and some veggies jacket potato, that 397 00:18:17,520 --> 00:18:20,320 Speaker 3: would be about a five hundred calorie meal. Or if 398 00:18:20,359 --> 00:18:22,840 Speaker 3: you were having a large sandwich for lunch that was 399 00:18:22,840 --> 00:18:24,919 Speaker 3: really packed full, that would be about a five hundred 400 00:18:24,920 --> 00:18:27,399 Speaker 3: calorie meal. So when you go to the food courts, 401 00:18:27,400 --> 00:18:29,639 Speaker 3: and I would encourage you to start to notice this 402 00:18:29,680 --> 00:18:31,960 Speaker 3: a little bit more, because they do label for calories 403 00:18:32,000 --> 00:18:35,200 Speaker 3: there more frequently, often the lunch meals are between eight 404 00:18:35,280 --> 00:18:38,280 Speaker 3: hundred and a thousand calories, which is basically double, and 405 00:18:38,320 --> 00:18:41,560 Speaker 3: that's where the extra calories slip in. So I'm not 406 00:18:41,600 --> 00:18:44,359 Speaker 3: a fan of people counting every single smidge and of 407 00:18:44,400 --> 00:18:47,600 Speaker 3: food that they put in and logging it routinely, because 408 00:18:47,600 --> 00:18:51,359 Speaker 3: I do think it promotes that cognitive management. But I 409 00:18:51,400 --> 00:18:54,920 Speaker 3: think a certain level of awareness about how much you're 410 00:18:54,960 --> 00:18:57,280 Speaker 3: having and how much certain foods do have can be 411 00:18:57,359 --> 00:19:00,400 Speaker 3: quite helpful. And as such, if I'm looking for calorie 412 00:19:00,440 --> 00:19:02,880 Speaker 3: feedback on a client, I don't get them to log 413 00:19:02,920 --> 00:19:04,840 Speaker 3: more than a day or two, but I just want 414 00:19:04,880 --> 00:19:06,920 Speaker 3: to have a look at where things are going in. 415 00:19:06,960 --> 00:19:10,520 Speaker 3: And that always when I've got clients who are eating 416 00:19:10,560 --> 00:19:14,200 Speaker 3: pretty well and they describe to me what they're eating 417 00:19:14,240 --> 00:19:17,760 Speaker 3: and I'm just getting no results. They'll always be things 418 00:19:18,040 --> 00:19:21,879 Speaker 3: like my favorite homics going in. They'll always be like 419 00:19:21,880 --> 00:19:24,560 Speaker 3: a multiple types of fat going into salad, so they'll 420 00:19:24,600 --> 00:19:27,639 Speaker 3: be salad dressing and then fetter and their nuts. So 421 00:19:27,840 --> 00:19:30,359 Speaker 3: it's sometimes easy to pick up where we throw little 422 00:19:30,400 --> 00:19:33,400 Speaker 3: extras in without being aware of it and without being mindful, 423 00:19:33,880 --> 00:19:36,240 Speaker 3: so we can make informed decisions about what you want 424 00:19:36,240 --> 00:19:39,480 Speaker 3: to basically spend your calories on. So I sit middle ground, 425 00:19:39,480 --> 00:19:41,320 Speaker 3: but I think you know our bodies, we have to 426 00:19:41,359 --> 00:19:44,000 Speaker 3: understand to a certain extent how our bodies work, our 427 00:19:44,000 --> 00:19:48,240 Speaker 3: bodies burn calories. Calories aren't bad the means to an end, 428 00:19:48,359 --> 00:19:51,040 Speaker 3: but when it comes to food like culture processed foods 429 00:19:51,119 --> 00:19:53,400 Speaker 3: or fast foods, or even eating meals away from the home, 430 00:19:53,800 --> 00:19:55,679 Speaker 3: I think it is helpful to know that that, you know, 431 00:19:55,720 --> 00:19:58,000 Speaker 3: eight hundred one thousand calories is really high for the 432 00:19:58,040 --> 00:20:01,320 Speaker 3: average person. And you know men may burn up to 433 00:20:01,359 --> 00:20:04,720 Speaker 3: two thousand per day, women on average probably fifteen hundred 434 00:20:04,800 --> 00:20:07,040 Speaker 3: and then a little bit less it times for deficits. 435 00:20:07,359 --> 00:20:09,640 Speaker 3: But unless you are an athlete and six foot five 436 00:20:09,760 --> 00:20:12,280 Speaker 3: and training really hard with high muscle mass, for the 437 00:20:12,480 --> 00:20:16,320 Speaker 3: average Australian population, you know a thousand calorie meals will 438 00:20:16,359 --> 00:20:18,879 Speaker 3: be way too high. And just little references like that 439 00:20:18,920 --> 00:20:23,080 Speaker 3: I find quite helpful when you know, educating and just 440 00:20:23,119 --> 00:20:25,400 Speaker 3: to be aware of where extras can slip. 441 00:20:25,200 --> 00:20:28,480 Speaker 1: In onred percent. It's mostly when you're eating out or 442 00:20:28,480 --> 00:20:30,560 Speaker 1: you're ordering it. You know, it's very rare that you're 443 00:20:30,560 --> 00:20:33,080 Speaker 1: going to create these calorie bomb type meals when you're 444 00:20:33,080 --> 00:20:35,480 Speaker 1: making the food yourself. And I actually had a discussion 445 00:20:35,520 --> 00:20:38,000 Speaker 1: with a client today, Susie. She was going out with 446 00:20:38,000 --> 00:20:39,960 Speaker 1: the family for Italian tonight and she said, I didn't 447 00:20:39,960 --> 00:20:42,359 Speaker 1: pick it, but help me navigate the menu. And I said, well, 448 00:20:42,359 --> 00:20:44,280 Speaker 1: what do you typically do. She's got teenage kids, and 449 00:20:44,320 --> 00:20:46,520 Speaker 1: she said, oh, we'll order our own meals. Sometimes there's 450 00:20:46,520 --> 00:20:49,080 Speaker 1: some garlic bread, sometimes there's you know, some entrees as well. 451 00:20:49,440 --> 00:20:51,960 Speaker 1: And I said, in your opinion, is that too much food? 452 00:20:52,000 --> 00:20:54,920 Speaker 1: And she said absolutely. Everybody always leaves feeling sick like 453 00:20:55,080 --> 00:20:56,640 Speaker 1: she said, I just I don't know why we do it. 454 00:20:56,760 --> 00:20:58,720 Speaker 1: And I said, why don't you just get a couple 455 00:20:58,720 --> 00:21:00,920 Speaker 1: of meals, put them in the table in the middle 456 00:21:00,920 --> 00:21:03,000 Speaker 1: of the table and share them. So we picked out 457 00:21:03,119 --> 00:21:06,200 Speaker 1: a salad, a server, brocolini, a pizza, a pasta, and 458 00:21:06,280 --> 00:21:08,639 Speaker 1: I think some like calamari or something between four or 459 00:21:08,640 --> 00:21:10,639 Speaker 1: five of them. And I said, that is going to 460 00:21:10,640 --> 00:21:13,959 Speaker 1: be far less calories or energy density overall. You're going 461 00:21:14,000 --> 00:21:15,639 Speaker 1: to get to taste everything. It's going to still be 462 00:21:15,680 --> 00:21:18,240 Speaker 1: equally as delicious, but you're going to reduce the calorie 463 00:21:18,280 --> 00:21:21,560 Speaker 1: low quite significantly. Rather than having your own meal and 464 00:21:21,600 --> 00:21:23,320 Speaker 1: also balancing it out with a little bit of veggies 465 00:21:23,320 --> 00:21:26,760 Speaker 1: and salad. So I think knowing about calories is very helpful. 466 00:21:26,800 --> 00:21:29,240 Speaker 1: And we did have the discussion before about how calorie 467 00:21:29,280 --> 00:21:31,240 Speaker 1: dents some of those options, like some of the pastas 468 00:21:31,280 --> 00:21:33,720 Speaker 1: and particularly like the Canaloni type ones we've got the 469 00:21:33,800 --> 00:21:36,159 Speaker 1: recoda thrilled and the cheese on top, or even the 470 00:21:36,200 --> 00:21:38,439 Speaker 1: pizzas that are more like the meat Lover's ones with 471 00:21:38,480 --> 00:21:40,720 Speaker 1: the salami and the ham, the bacon and the cheese 472 00:21:40,760 --> 00:21:44,000 Speaker 1: on top. So we had the discussion about energy density, 473 00:21:44,040 --> 00:21:45,720 Speaker 1: and I said to one of the easiest ways to 474 00:21:45,760 --> 00:21:47,800 Speaker 1: reduce that when you're eating out is to just share 475 00:21:47,840 --> 00:21:50,240 Speaker 1: a meal. You don't necessarily have to start taking everything 476 00:21:50,240 --> 00:21:53,119 Speaker 1: off it and making it look nothing like it came like, 477 00:21:53,480 --> 00:21:55,560 Speaker 1: but you do sort of need to reduce the amount 478 00:21:55,560 --> 00:21:58,600 Speaker 1: that you're eating. So I like calorie accounting from the 479 00:21:58,640 --> 00:22:01,760 Speaker 1: fact that it does help KLIMB clients really understand the 480 00:22:01,840 --> 00:22:03,880 Speaker 1: energy density of their foods. As you mentioned, it can 481 00:22:03,880 --> 00:22:06,639 Speaker 1: really help people see where they're going wrong. Snacking is 482 00:22:06,640 --> 00:22:08,960 Speaker 1: a big one for a lot of people alcohol as well. 483 00:22:09,160 --> 00:22:11,760 Speaker 1: I actually get my clients to weigh out how much 484 00:22:11,880 --> 00:22:14,160 Speaker 1: wine they're having, or weigh out how much milk they're 485 00:22:14,200 --> 00:22:16,520 Speaker 1: putting in their coffees if they're having multiple per day. 486 00:22:16,800 --> 00:22:18,320 Speaker 1: And I had one client the other day, and I 487 00:22:18,320 --> 00:22:19,720 Speaker 1: don't get them to this forever. I get them to 488 00:22:19,760 --> 00:22:21,439 Speaker 1: do it for a day so they can understand. And 489 00:22:21,480 --> 00:22:22,960 Speaker 1: I got her to weigh the milk. She was having 490 00:22:22,960 --> 00:22:24,760 Speaker 1: four cream milk, and she was having four cups of 491 00:22:24,760 --> 00:22:26,800 Speaker 1: coffee a day, and she was having close to six 492 00:22:26,920 --> 00:22:29,960 Speaker 1: hundred calories just in her coffees. And she said to me, 493 00:22:29,960 --> 00:22:32,200 Speaker 1: I don't really feel hungry between meals. And I was like, 494 00:22:32,440 --> 00:22:35,359 Speaker 1: I'm not surprised, So I think it's good as an 495 00:22:35,480 --> 00:22:37,760 Speaker 1: education tool, but like you, I don't really use it 496 00:22:37,920 --> 00:22:40,280 Speaker 1: more than for a day or two. And I think 497 00:22:40,320 --> 00:22:42,280 Speaker 1: if you're doing it yourself, you know, I've heard a 498 00:22:42,359 --> 00:22:44,520 Speaker 1: lot of stories of people achieving quite good fat loss 499 00:22:44,560 --> 00:22:47,399 Speaker 1: results if they're logging correctly, But I think the cons 500 00:22:47,400 --> 00:22:50,800 Speaker 1: are that most people don't log correctly. When they're logging calories. 501 00:22:50,920 --> 00:22:52,919 Speaker 1: It's very easy to cheat things like you log what 502 00:22:52,960 --> 00:22:54,520 Speaker 1: you want to log, you don't log what you don't 503 00:22:54,520 --> 00:22:57,800 Speaker 1: want to log. And I think also the big point 504 00:22:57,800 --> 00:22:59,960 Speaker 1: I always say to clients that achieving fat loss or 505 00:23:00,280 --> 00:23:02,440 Speaker 1: fat loss can be very different to health and of course, 506 00:23:02,440 --> 00:23:03,840 Speaker 1: we want them to go together. We want you to 507 00:23:03,840 --> 00:23:05,919 Speaker 1: achieve fat loss in a healthy way, but a lot 508 00:23:05,960 --> 00:23:08,120 Speaker 1: of people don't do that. They'll achieve a calorie deficit, 509 00:23:08,240 --> 00:23:10,040 Speaker 1: but the diet's not healthy. You know, they'll have a 510 00:23:10,080 --> 00:23:12,200 Speaker 1: mass bar instead of having a healthy lunch, or they'll 511 00:23:12,240 --> 00:23:14,879 Speaker 1: have a serving of KFC chips instead of having a 512 00:23:14,920 --> 00:23:17,879 Speaker 1: Tunis salut because it's the same calories. But they're like, oh, 513 00:23:17,920 --> 00:23:20,119 Speaker 1: I just felt like this, I'm achieving my calorie deficit 514 00:23:20,160 --> 00:23:22,600 Speaker 1: for the day. So just being in a calorie deficit 515 00:23:22,640 --> 00:23:26,560 Speaker 1: and understanding calories doesn't actually mean that you're healthy long term. 516 00:23:26,680 --> 00:23:29,000 Speaker 1: So I think that's really important to point out as well. 517 00:23:29,359 --> 00:23:31,000 Speaker 1: And same deal with macro tracking. You know, a lot 518 00:23:31,040 --> 00:23:33,520 Speaker 1: of people will say, oh, I've got fat leftover, I've 519 00:23:33,520 --> 00:23:36,080 Speaker 1: got calories left over. I'll just have some chocolate after 520 00:23:36,119 --> 00:23:37,960 Speaker 1: every meal or something, or I'll have a light meal 521 00:23:38,000 --> 00:23:39,880 Speaker 1: and i'll have you know, no carbs in the meal, 522 00:23:39,920 --> 00:23:41,720 Speaker 1: but they don't have chocolate instead for the meal. So 523 00:23:42,040 --> 00:23:44,480 Speaker 1: I think that's an important point to make. And as 524 00:23:44,480 --> 00:23:46,720 Speaker 1: you said, I think the biggest con of calorie tracking 525 00:23:46,760 --> 00:23:49,399 Speaker 1: would be the fact that it's quite addictive to some people, 526 00:23:49,520 --> 00:23:52,320 Speaker 1: particularly if you've got that more addictive type personality. It 527 00:23:52,400 --> 00:23:55,480 Speaker 1: can lead to quite heavy restriction long term. Particularly if 528 00:23:55,520 --> 00:23:58,240 Speaker 1: you've ever had any sort of disordered eating and eating disorder, 529 00:23:58,520 --> 00:24:00,600 Speaker 1: you know you've got the type of personnel that becomes 530 00:24:00,680 --> 00:24:03,480 Speaker 1: very addictive to things quite quickly. I wouldn't really even 531 00:24:03,520 --> 00:24:05,480 Speaker 1: go near it, and I even know that there's a 532 00:24:05,480 --> 00:24:07,640 Speaker 1: big push between nutritions in the UK. I was having 533 00:24:07,680 --> 00:24:10,320 Speaker 1: a discussion with a girl online the other day about 534 00:24:10,400 --> 00:24:13,720 Speaker 1: whether or not menus and restaurants should actually include calories 535 00:24:13,720 --> 00:24:15,800 Speaker 1: on their menus, and she was coming from a she 536 00:24:15,840 --> 00:24:17,720 Speaker 1: had a needing disorder past, and she was saying it's 537 00:24:17,840 --> 00:24:20,160 Speaker 1: very triggering for her, and I was sort of saying, 538 00:24:20,160 --> 00:24:22,280 Speaker 1: I work with a lot of women who are obesie 539 00:24:22,280 --> 00:24:25,680 Speaker 1: and need to significantly lose weight to improve their health outcomes. 540 00:24:25,840 --> 00:24:27,880 Speaker 1: So I said, for my clients it would be very helpful. 541 00:24:27,920 --> 00:24:30,199 Speaker 1: So I think it would be helpful, but not in 542 00:24:30,200 --> 00:24:33,119 Speaker 1: a blatant way where it's automatically on the menu. I 543 00:24:33,240 --> 00:24:35,560 Speaker 1: like that In Australia they don't generally put it like 544 00:24:35,560 --> 00:24:37,320 Speaker 1: when you're looking up at a restaurant, like a fast 545 00:24:37,320 --> 00:24:38,960 Speaker 1: food place, you look up at the menu when you're 546 00:24:38,960 --> 00:24:41,240 Speaker 1: stirring at the serving counter, you don't typically see it, 547 00:24:41,280 --> 00:24:42,760 Speaker 1: but you can always pick up a pamphlet on the 548 00:24:42,800 --> 00:24:45,159 Speaker 1: side where the nutrition information is there. And that's what 549 00:24:45,200 --> 00:24:46,359 Speaker 1: I say to a lot of my clients. If you 550 00:24:46,480 --> 00:24:49,000 Speaker 1: go into subway or grilled or rolled, just pick up 551 00:24:49,040 --> 00:24:51,440 Speaker 1: the menu and there's generally nutrition information that you can 552 00:24:51,520 --> 00:24:54,000 Speaker 1: find about some of those meals, so you know what's 553 00:24:54,040 --> 00:24:56,000 Speaker 1: going into it, what the ingredients are, and what the 554 00:24:56,080 --> 00:24:58,240 Speaker 1: energy density is of that meal. So I think that 555 00:24:58,280 --> 00:24:59,720 Speaker 1: would be helpful because then you kind of got the 556 00:24:59,760 --> 00:25:01,919 Speaker 1: best two words. It's not in your face if you 557 00:25:02,000 --> 00:25:04,639 Speaker 1: do have that history of disordered eating. But at the 558 00:25:04,640 --> 00:25:07,800 Speaker 1: same time, if you need to know from an education perspective, 559 00:25:07,880 --> 00:25:10,240 Speaker 1: or if you've got goals around fat loss, information is 560 00:25:10,280 --> 00:25:12,120 Speaker 1: there if you need it. Or as a health professional, 561 00:25:12,320 --> 00:25:15,280 Speaker 1: I look up information very regularly for those things of 562 00:25:15,320 --> 00:25:17,480 Speaker 1: my clients to ensure that we are achieving the calorie 563 00:25:17,520 --> 00:25:19,399 Speaker 1: deficit if they are going out to eat it at 564 00:25:19,520 --> 00:25:22,280 Speaker 1: lunch place or xyz, so I actually know how much 565 00:25:22,320 --> 00:25:24,600 Speaker 1: they consume and I can make guidance around that. So 566 00:25:24,800 --> 00:25:27,760 Speaker 1: I know from a health professional perspective, working in fat 567 00:25:27,800 --> 00:25:29,840 Speaker 1: loss like you and I, we would find that very helpful. 568 00:25:29,920 --> 00:25:32,280 Speaker 1: So I think it's just an interesting discussion. I don't 569 00:25:32,280 --> 00:25:35,440 Speaker 1: think there's any right or wrong. It can provide knowledge 570 00:25:35,440 --> 00:25:36,960 Speaker 1: for a lot of people, it can be detrimental for 571 00:25:37,000 --> 00:25:37,560 Speaker 1: a lot of people. 572 00:25:37,600 --> 00:25:38,480 Speaker 2: So I think you just have to. 573 00:25:38,400 --> 00:25:41,040 Speaker 1: Take it where you are and really assess is it 574 00:25:41,080 --> 00:25:42,600 Speaker 1: something that's going to be helpful or is it going 575 00:25:42,600 --> 00:25:44,920 Speaker 1: to hinder your journey or your progress long term? 576 00:25:45,000 --> 00:25:46,280 Speaker 3: Yeah, and I think if you do look at it 577 00:25:46,359 --> 00:25:48,719 Speaker 3: as a tool for outcome, it's just a number. 578 00:25:49,280 --> 00:25:49,560 Speaker 2: I think. 579 00:25:49,600 --> 00:25:51,520 Speaker 3: I do find it much easier in America. I find 580 00:25:51,520 --> 00:25:54,120 Speaker 3: they're just routinely there, which is just interesting at times 581 00:25:54,160 --> 00:25:56,560 Speaker 3: as well, because some you'll realize that some things will 582 00:25:56,800 --> 00:25:58,480 Speaker 3: be so much higher than others. 583 00:25:58,240 --> 00:26:00,400 Speaker 2: Like when you go to the cheesecake shop life. 584 00:26:00,200 --> 00:26:03,600 Speaker 3: Actually, and we were thinking of that anyone, But you know, 585 00:26:03,640 --> 00:26:05,840 Speaker 3: that's a good example because some of those salads, you know, 586 00:26:05,880 --> 00:26:09,480 Speaker 3: they're delicious, but you know, I'm just thinking off the 587 00:26:09,480 --> 00:26:11,159 Speaker 3: top of my head how many calories are in them. 588 00:26:11,400 --> 00:26:13,560 Speaker 3: They're between about eight hundred I think, and up to 589 00:26:13,720 --> 00:26:17,760 Speaker 3: like fifteen hundred. Bartleyanne like there are two or three 590 00:26:17,840 --> 00:26:19,760 Speaker 3: meals as well. To me, that just tells me that 591 00:26:19,800 --> 00:26:22,919 Speaker 3: they're to serve multiple people. That's what I take from that, 592 00:26:23,000 --> 00:26:23,840 Speaker 3: not you shouldn't have it. 593 00:26:23,960 --> 00:26:25,400 Speaker 2: Yeah, the portions are huge, just. 594 00:26:25,359 --> 00:26:27,119 Speaker 3: More that it's a lot of serves and make it 595 00:26:27,160 --> 00:26:29,480 Speaker 3: go for longer. But just when you're talking, I was 596 00:26:29,520 --> 00:26:32,960 Speaker 3: thinking about foods that can be really easy to over 597 00:26:33,000 --> 00:26:35,320 Speaker 3: consume calories quickly, and I think chocolate is one of 598 00:26:35,359 --> 00:26:37,800 Speaker 3: those ones that people don't realize. You know, like a 599 00:26:37,840 --> 00:26:41,040 Speaker 3: small fretto, which admittedly are getting smaller, but that twenty 600 00:26:41,080 --> 00:26:43,560 Speaker 3: gram chocolate is about one hundred calories, Like that is 601 00:26:43,600 --> 00:26:46,040 Speaker 3: the size, Whereas, let's be honest, people will eat rows 602 00:26:46,080 --> 00:26:48,600 Speaker 3: and rows and rows of chocolate and then wonder why 603 00:26:48,600 --> 00:26:50,520 Speaker 3: they're not losing weight, and it's like three hundred extra 604 00:26:50,560 --> 00:26:52,679 Speaker 3: calories at nighttime. Which is why I like about one 605 00:26:52,760 --> 00:26:55,719 Speaker 3: hundred cow reference point for sweet treats, because that's one 606 00:26:55,760 --> 00:26:59,320 Speaker 3: of those foods that's incredibly easy to over consume. We've 607 00:26:59,320 --> 00:27:01,840 Speaker 3: spoken about things like the cheese and the avocado and 608 00:27:01,880 --> 00:27:03,919 Speaker 3: the hummus and things that don't fill people up, but 609 00:27:03,960 --> 00:27:06,199 Speaker 3: they really easily eat a whole lot of it. 610 00:27:06,240 --> 00:27:07,440 Speaker 2: Potato chips are a big one. 611 00:27:07,520 --> 00:27:09,760 Speaker 3: Oh, and you said f and fries, Like I think 612 00:27:09,800 --> 00:27:12,359 Speaker 3: a serve of hot chips is like six to eight, 613 00:27:12,480 --> 00:27:14,680 Speaker 3: Like we're eating like eighty you know what I mean. 614 00:27:14,760 --> 00:27:17,400 Speaker 3: Like it's that so much of that very processed food 615 00:27:17,440 --> 00:27:19,399 Speaker 3: that you can eat very quickly that gets over eaten, 616 00:27:20,080 --> 00:27:22,680 Speaker 3: even crackers and dip like rice crackers, Like people will 617 00:27:22,720 --> 00:27:24,399 Speaker 3: go through a whole packet of those because they're so 618 00:27:24,480 --> 00:27:27,199 Speaker 3: quick and highly refined. So yeah, I just use it 619 00:27:27,240 --> 00:27:30,639 Speaker 3: as a tool just to get an idea that there 620 00:27:30,640 --> 00:27:33,840 Speaker 3: are a few little areas that can be quite enlightening 621 00:27:33,880 --> 00:27:35,720 Speaker 3: when it comes to keeping an idea of where extras 622 00:27:35,760 --> 00:27:36,359 Speaker 3: may be going in. 623 00:27:36,440 --> 00:27:38,399 Speaker 1: I think it's a great discussion. And then moving on 624 00:27:38,440 --> 00:27:40,399 Speaker 1: to our final segment of the week. So is it 625 00:27:40,480 --> 00:27:42,320 Speaker 1: a listener question? I think it would be pretty quick 626 00:27:42,359 --> 00:27:44,520 Speaker 1: and easy one. Today it's about seeded crackers. So a 627 00:27:44,560 --> 00:27:47,560 Speaker 1: listener would like to know our seeded crackers better or 628 00:27:47,640 --> 00:27:51,200 Speaker 1: healthier than regular crackers. And I think what she would mean, 629 00:27:51,240 --> 00:27:53,199 Speaker 1: I guess by a regular cracker would be something like 630 00:27:53,200 --> 00:27:56,000 Speaker 1: a rice cracker, or say like a jats for example, 631 00:27:56,160 --> 00:27:58,800 Speaker 1: or what's another typical cracker, Even things like I guess 632 00:27:58,880 --> 00:28:01,080 Speaker 1: vitawheats or riv they're typically what I use for a 633 00:28:01,119 --> 00:28:02,639 Speaker 1: lot of my clients. If I'm using it as like 634 00:28:02,680 --> 00:28:05,760 Speaker 1: a lunch option. So I would say yes from a 635 00:28:05,800 --> 00:28:08,880 Speaker 1: health perspective, but also because seeded crackers are quite high 636 00:28:08,920 --> 00:28:11,520 Speaker 1: in fat, the energy density of them can build up 637 00:28:11,600 --> 00:28:14,119 Speaker 1: quite quicker, So I think, yes, they're healthier, but you 638 00:28:14,119 --> 00:28:16,680 Speaker 1: wouldn't consume the same portion of seeded crackers, or I 639 00:28:16,720 --> 00:28:19,360 Speaker 1: wouldn't be recommending the same portion of a seeded cracker 640 00:28:19,600 --> 00:28:22,120 Speaker 1: versus a rice cracker because the energy density of them 641 00:28:22,200 --> 00:28:24,119 Speaker 1: is a lot higher despite the fact that they are 642 00:28:24,160 --> 00:28:26,560 Speaker 1: a little bit healthier. So I always really consider it, 643 00:28:26,600 --> 00:28:29,080 Speaker 1: like you do, Suzie, the nutrient quality of a food. 644 00:28:29,280 --> 00:28:31,919 Speaker 1: And of course we know that seeds are wonderful serves 645 00:28:31,920 --> 00:28:34,160 Speaker 1: of healthy fats. We definitely want them in our diet, 646 00:28:34,560 --> 00:28:37,040 Speaker 1: particularly seeds found in a lot of crackers, flax seeds, 647 00:28:37,040 --> 00:28:39,880 Speaker 1: sesame seeds, pumpkin seeds for peters. You know, there are 648 00:28:39,880 --> 00:28:41,920 Speaker 1: all the good types of fats that we definitely want. 649 00:28:41,960 --> 00:28:44,720 Speaker 1: So from a health perspective, absolutely, I think it just 650 00:28:44,760 --> 00:28:46,800 Speaker 1: comes down to consumption and how many are going to have. 651 00:28:46,840 --> 00:28:48,520 Speaker 1: You're gonna have half a packer with half a block 652 00:28:48,520 --> 00:28:51,160 Speaker 1: of cheese, potentially not a great thing for pals. If 653 00:28:51,160 --> 00:28:52,880 Speaker 1: you're going to have a couple with a little bit 654 00:28:52,920 --> 00:28:54,640 Speaker 1: of hommus or a little bit of salcer or a 655 00:28:54,680 --> 00:28:57,360 Speaker 1: couple of slices of cheese. Yeah, potentially that can be 656 00:28:57,360 --> 00:28:58,320 Speaker 1: a good option for you. 657 00:28:58,520 --> 00:29:00,760 Speaker 3: Well, I beg to deferently, am, because I brought this 658 00:29:00,840 --> 00:29:05,000 Speaker 3: topic up because I'm very concerned about seated crackers because 659 00:29:05,280 --> 00:29:08,040 Speaker 3: in lone me because they're more of a fat than 660 00:29:08,080 --> 00:29:10,280 Speaker 3: a cracker. So I've got all these clients who have 661 00:29:10,360 --> 00:29:14,240 Speaker 3: them at lunch instead of vital ee eats or corn 662 00:29:14,320 --> 00:29:17,560 Speaker 3: thins or whole grain crackers, and then they don't get 663 00:29:17,560 --> 00:29:19,240 Speaker 3: any car but at lunch kind of like the low 664 00:29:19,280 --> 00:29:22,280 Speaker 3: carb wraps and bread, and then they're starving later. So 665 00:29:22,320 --> 00:29:24,320 Speaker 3: I just actually brought this up. I actually made this 666 00:29:24,360 --> 00:29:28,000 Speaker 3: was no question at You've done very well. 667 00:29:30,280 --> 00:29:32,200 Speaker 2: You could have prepped me beforehand. Geez. 668 00:29:33,000 --> 00:29:36,320 Speaker 3: We obviously don't talk around because I've set with been busy. 669 00:29:36,720 --> 00:29:39,960 Speaker 3: I'm they're all they're everywhere, and they're taking over the 670 00:29:39,960 --> 00:29:43,280 Speaker 3: biscuit section. But they're not biscuits. They're like delicious. They're delicious, 671 00:29:43,320 --> 00:29:44,800 Speaker 3: but they're so high and fat. 672 00:29:44,920 --> 00:29:47,160 Speaker 1: So I thought that christ was around a snack option 673 00:29:47,200 --> 00:29:49,720 Speaker 1: because I actually wouldn't recommend a seeded cracker as a 674 00:29:49,800 --> 00:29:53,320 Speaker 1: lunch option, I would give a riveta or a bartiweat, 675 00:29:53,520 --> 00:29:55,640 Speaker 1: I will agree with that, but I would definitely recommend 676 00:29:55,640 --> 00:29:57,480 Speaker 1: a seed cracker as a snack option if you're putting 677 00:29:57,480 --> 00:29:58,240 Speaker 1: it with a bit of dip. 678 00:29:58,400 --> 00:30:02,000 Speaker 3: As an afternoon snacker. Yeah, the afternoons when because they're 679 00:30:02,000 --> 00:30:04,040 Speaker 3: more filling. So I just wanted to have a little 680 00:30:04,080 --> 00:30:05,880 Speaker 3: chat about it because I've got this issue that all 681 00:30:05,880 --> 00:30:08,960 Speaker 3: my clients are loving seeded crackers and then and I'm like, yeah, 682 00:30:09,000 --> 00:30:11,280 Speaker 3: but it's not really a cracker, and then it's very confusing. 683 00:30:11,600 --> 00:30:14,640 Speaker 3: So I just wanted to explain, as you've very uptly done, 684 00:30:14,680 --> 00:30:18,360 Speaker 3: that seeded crackers are incredibly healthy, but the energy density 685 00:30:18,400 --> 00:30:20,640 Speaker 3: is high, and so you do have to watch portions. 686 00:30:20,640 --> 00:30:22,920 Speaker 3: You just can't down that whole row of alinas because 687 00:30:22,920 --> 00:30:24,080 Speaker 3: they're quite thick as well. 688 00:30:24,120 --> 00:30:25,280 Speaker 2: Does anyone row in the box? 689 00:30:25,600 --> 00:30:28,160 Speaker 3: Yeah, I know, and a service of sort of the 690 00:30:28,200 --> 00:30:31,360 Speaker 3: smaller round ones is just like three four five. It's 691 00:30:31,400 --> 00:30:34,040 Speaker 3: not many, whereas you know, because they're still crackers, you 692 00:30:34,040 --> 00:30:36,000 Speaker 3: sort of keep eating. So I just want to talk 693 00:30:36,000 --> 00:30:38,640 Speaker 3: about that like you've just described, and remember that in 694 00:30:38,680 --> 00:30:41,400 Speaker 3: the day when you need your grains and you need 695 00:30:41,440 --> 00:30:43,200 Speaker 3: your energy, that's when you would stick to more of 696 00:30:43,200 --> 00:30:46,040 Speaker 3: a traditional cracker, so a vital we a vite weight, 697 00:30:46,120 --> 00:30:48,600 Speaker 3: nine grains, a riveta if you can still find them right. 698 00:30:48,680 --> 00:30:50,840 Speaker 3: Crusket's a bit more processed, but I do quite like them. 699 00:30:50,840 --> 00:30:53,160 Speaker 3: They're light or corn thins. I'm a big fan of 700 00:30:53,160 --> 00:30:56,400 Speaker 3: corn thins, all the bucky wheat ones if you're gluten free, 701 00:30:56,840 --> 00:31:00,840 Speaker 3: but leave then the seeded ones. Remember it is a 702 00:31:00,880 --> 00:31:03,440 Speaker 3: small serve because they are more of a fat and 703 00:31:03,560 --> 00:31:06,520 Speaker 3: I use them more like as an afternoon snack with 704 00:31:06,520 --> 00:31:08,880 Speaker 3: a little bit of cheese, or like a low cowe 705 00:31:08,920 --> 00:31:11,280 Speaker 3: Egyptian beat triot dip from Christ's, you know, if people 706 00:31:11,360 --> 00:31:13,440 Speaker 3: want to get that, because they are quite feeling, and 707 00:31:13,520 --> 00:31:16,120 Speaker 3: I do love the little eliness seeded packets. I think 708 00:31:16,160 --> 00:31:18,800 Speaker 3: they're a great portion. But they're even that little packets. 709 00:31:18,840 --> 00:31:20,240 Speaker 3: I looked it up here state it's like one hundred 710 00:31:20,240 --> 00:31:23,320 Speaker 3: and thirty calories, so not insignificant. So yeah, I just 711 00:31:23,360 --> 00:31:25,400 Speaker 3: want to mention that because I think it is something confusing. 712 00:31:25,440 --> 00:31:27,600 Speaker 3: I find my clients to get confused with the bread's 713 00:31:27,920 --> 00:31:30,360 Speaker 3: low carb this one and they're now with the crackers. 714 00:31:30,360 --> 00:31:33,600 Speaker 3: So seeded crackers are a bit different. They're more like 715 00:31:33,640 --> 00:31:36,080 Speaker 3: an added fat and very good fat, but just watch 716 00:31:36,120 --> 00:31:38,560 Speaker 3: your portions and definitely they're not a substitute for regular 717 00:31:38,600 --> 00:31:39,760 Speaker 3: hole grains at lunchtime. 718 00:31:40,000 --> 00:31:41,840 Speaker 1: Through me Curly one, they really put me under the 719 00:31:41,840 --> 00:31:43,920 Speaker 1: bus and just get a chat tell you that. 720 00:31:44,400 --> 00:31:44,719 Speaker 2: All right. 721 00:31:44,760 --> 00:31:46,640 Speaker 1: Well, that brings us to the end of the nutrition 722 00:31:46,720 --> 00:31:49,040 Speaker 1: catch for another Sunday. If you haven't done so already, 723 00:31:49,080 --> 00:31:50,960 Speaker 1: we would appreciate if you could subscribe to the Body 724 00:31:51,080 --> 00:31:53,040 Speaker 1: and Don't forget. We have our live event recordings from 725 00:31:53,080 --> 00:31:55,760 Speaker 1: last year still available on our website. They're still selling Susi, 726 00:31:56,080 --> 00:31:58,000 Speaker 1: which is awesome that people just want to upscal more 727 00:31:58,040 --> 00:32:00,320 Speaker 1: in those areas of hormones, got health and fat, which 728 00:32:00,400 --> 00:32:03,880 Speaker 1: we love. We also have our very popular supermarket product guid. 729 00:32:03,880 --> 00:32:06,120 Speaker 1: We're actually amazed at how many copies we've sold of that. 730 00:32:06,240 --> 00:32:07,880 Speaker 1: It just goes to show that you guys are really 731 00:32:07,960 --> 00:32:10,760 Speaker 1: hungry for that information. There's over one hundred and thirty 732 00:32:10,800 --> 00:32:13,880 Speaker 1: of our favorite supermarket brands that we recommend and use 733 00:32:13,920 --> 00:32:16,400 Speaker 1: for our clients. I'm all in one handy PDF guide. 734 00:32:16,440 --> 00:32:17,800 Speaker 1: You can pull it up on your phone. It's super 735 00:32:17,800 --> 00:32:20,640 Speaker 1: handy and hot off suppress. We are also developing a 736 00:32:20,680 --> 00:32:23,800 Speaker 1: new healthy takeaway guard which will be out in the 737 00:32:23,920 --> 00:32:26,400 Speaker 1: very near future, we hope. So have a great week 738 00:32:26,440 --> 00:32:29,040 Speaker 1: and we will catch you on Wednesday's a Product review episode. 739 00:32:29,080 --> 00:32:29,840 Speaker 2: Thanks for listening.