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