1
00:00:00,240 --> 00:00:03,760
Speaker 1: Do you exercise regularly and routinely hit your daily ten

2
00:00:03,760 --> 00:00:07,800
Speaker 1: thousand step target, yet despite your best efforts, the scales

3
00:00:07,920 --> 00:00:11,960
Speaker 1: simply will not budge. On today's midweek motivational episode of

4
00:00:12,000 --> 00:00:15,440
Speaker 1: the Nutrition Couch podcast, Leanne shares a case study which

5
00:00:15,440 --> 00:00:18,840
Speaker 1: shows that our exercise effectiveness is not always about ticking

6
00:00:18,840 --> 00:00:21,880
Speaker 1: the box on the numbers each day, rather than moving

7
00:00:21,960 --> 00:00:24,960
Speaker 1: in the right way. Hi, I'm Susie Burrow and a

8
00:00:25,120 --> 00:00:27,680
Speaker 1: Leanne Wood, and each week we bring you The Nutrition Couch,

9
00:00:27,880 --> 00:00:30,040
Speaker 1: the bi weekly podcast keeping you up to date on

10
00:00:30,120 --> 00:00:32,080
Speaker 1: everything you need to know in the world of nutrition,

11
00:00:32,840 --> 00:00:36,480
Speaker 1: as well as our exercise targets. Today we test road

12
00:00:36,520 --> 00:00:39,960
Speaker 1: test a budget friendly variety of dumplings that Leanne and

13
00:00:40,000 --> 00:00:42,640
Speaker 1: I are both big fans of, and our weekly recipe

14
00:00:42,760 --> 00:00:46,280
Speaker 1: is a perfect hot breakfast option to keep you satisfied

15
00:00:46,280 --> 00:00:50,280
Speaker 1: and full now that winter has well and truly arrived. So, Leanne,

16
00:00:50,280 --> 00:00:53,000
Speaker 1: we love to share our hands on case studies because

17
00:00:53,040 --> 00:00:55,520
Speaker 1: I think that they're so telling about what is happening

18
00:00:55,560 --> 00:00:58,280
Speaker 1: in clinic with clients that we're seeing, and of course

19
00:00:58,320 --> 00:01:00,680
Speaker 1: as part of a weight loss program, and both you

20
00:01:00,720 --> 00:01:02,720
Speaker 1: and I specialize in weight loss and we primarily see

21
00:01:02,720 --> 00:01:05,160
Speaker 1: women for weight loss. You know over the course of

22
00:01:05,280 --> 00:01:07,679
Speaker 1: say the twelve weeks the twenty four weeks, that we

23
00:01:07,720 --> 00:01:11,360
Speaker 1: may see people different variables come up all the time.

24
00:01:11,600 --> 00:01:13,520
Speaker 1: And so one that we hadn't discussed for a while,

25
00:01:13,520 --> 00:01:15,679
Speaker 1: and you said, I've got a perfect case study was

26
00:01:15,720 --> 00:01:19,199
Speaker 1: about incidental exercise. And that certainly resonated with me because

27
00:01:19,240 --> 00:01:21,800
Speaker 1: I certainly have many female clients who're going to the

28
00:01:21,840 --> 00:01:25,520
Speaker 1: gym but also getting way above ten thousand steps per

29
00:01:25,600 --> 00:01:29,320
Speaker 1: day and yet maybe struggling still to see that elusive

30
00:01:29,400 --> 00:01:31,960
Speaker 1: change on the scales. So you were telling me about

31
00:01:31,959 --> 00:01:35,399
Speaker 1: a very interesting client of yours who it demonstrated some

32
00:01:35,720 --> 00:01:38,800
Speaker 1: insight into the importance of incidental movement. Is that Is

33
00:01:38,800 --> 00:01:39,240
Speaker 1: that right?

34
00:01:39,920 --> 00:01:42,680
Speaker 2: But firstly, can I say, when you say rotests and dumplings,

35
00:01:42,720 --> 00:01:43,360
Speaker 2: did you bring you some?

36
00:01:44,160 --> 00:01:47,680
Speaker 1: I find that it all I have to go to

37
00:01:48,120 --> 00:01:52,200
Speaker 1: four audis to get the dumplings. Everyone's onto them already,

38
00:01:52,240 --> 00:01:54,920
Speaker 1: I think. But I wanted to talk about dumplings, and

39
00:01:54,920 --> 00:01:57,560
Speaker 1: we'll come back to it because there's a really big

40
00:01:57,560 --> 00:01:59,800
Speaker 1: difference in the nutritional profile of dumplings, and there's a

41
00:01:59,800 --> 00:02:01,560
Speaker 1: couple of things I want people to be really aware

42
00:02:01,600 --> 00:02:04,160
Speaker 1: of when checking them out. So I had to because

43
00:02:04,160 --> 00:02:07,640
Speaker 1: you can't find any audi nutritionals online, which is incredibly frustrating.

44
00:02:07,800 --> 00:02:10,560
Speaker 1: So I had to keep going back to Oltis until

45
00:02:10,600 --> 00:02:13,040
Speaker 1: I found this bag. I've got today to read the

46
00:02:13,120 --> 00:02:15,880
Speaker 1: numbers off. But yeah, they sell out like hotcakes. So

47
00:02:16,040 --> 00:02:18,560
Speaker 1: I think a lot of people love my dumpling review.

48
00:02:18,919 --> 00:02:21,040
Speaker 1: So that's coming up. People, you'll have to bring me some.

49
00:02:21,080 --> 00:02:22,560
Speaker 1: I don't think we should do a proper road test

50
00:02:22,560 --> 00:02:23,680
Speaker 1: without a proper taste test.

51
00:02:23,720 --> 00:02:24,120
Speaker 2: Next time.

52
00:02:24,280 --> 00:02:27,320
Speaker 1: Fyr she's pregnant people thirty how many weeks a you?

53
00:02:27,680 --> 00:02:29,600
Speaker 1: Forty feels like.

54
00:02:29,560 --> 00:02:32,200
Speaker 2: Forty thirty three or something too pregnant too.

55
00:02:32,480 --> 00:02:34,840
Speaker 1: She's a kid. She's thinking dumplings.

56
00:02:34,400 --> 00:02:38,800
Speaker 2: In this stretchy pants stage, not leaving or incidental exercise.

57
00:02:38,880 --> 00:02:41,360
Speaker 2: So I have a client, Susie, and she smashed it.

58
00:02:41,440 --> 00:02:43,640
Speaker 2: So I offer a twelve week program. I think she's

59
00:02:43,680 --> 00:02:47,200
Speaker 2: in about week ten with me, and she has lost

60
00:02:47,200 --> 00:02:49,200
Speaker 2: about six kilos so far and she's got another two

61
00:02:49,240 --> 00:02:50,880
Speaker 2: to go to our goal. And I was like, all right,

62
00:02:50,919 --> 00:02:52,839
Speaker 2: let's ramp it up for the last couple of two weeks.

63
00:02:52,840 --> 00:02:54,639
Speaker 2: So we've hit a plateau. In the last two weeks.

64
00:02:54,840 --> 00:02:56,440
Speaker 2: She's done really, really well. She got a lot of

65
00:02:56,440 --> 00:02:58,480
Speaker 2: weight off quite quickly, and then we sort of plateaued

66
00:02:58,480 --> 00:03:00,000
Speaker 2: for a week or two, and I said, we've got

67
00:03:00,080 --> 00:03:03,000
Speaker 2: three options here. We have a pullback on nutrition, we

68
00:03:03,160 --> 00:03:06,160
Speaker 2: increase exercise, or we bring you out of the deficit altogether.

69
00:03:06,240 --> 00:03:08,520
Speaker 2: We aim to maintain. And we reversed at you and

70
00:03:08,560 --> 00:03:10,400
Speaker 2: she was like, no, no, I've still got two killers

71
00:03:10,400 --> 00:03:13,000
Speaker 2: to my goal. I want to keep going now. Moving

72
00:03:13,040 --> 00:03:15,520
Speaker 2: back on nutrition wasn't really an option. Like, we were

73
00:03:15,560 --> 00:03:17,880
Speaker 2: pretty lean with her nutrition. She was allowed a couple

74
00:03:17,919 --> 00:03:20,480
Speaker 2: of wines a week, She made ninety percent of her

75
00:03:20,520 --> 00:03:22,560
Speaker 2: meals from scratch. She was really passing it if she

76
00:03:22,600 --> 00:03:25,120
Speaker 2: had work lunches. She was choosing lean options. She wasn't

77
00:03:25,120 --> 00:03:27,560
Speaker 2: going towards a bread basket like she was pretty lean.

78
00:03:27,600 --> 00:03:29,720
Speaker 2: We didn't have a lot of wiggle room nutrition wise

79
00:03:30,120 --> 00:03:33,400
Speaker 2: due to her intensive I guess work schedule. We didn't

80
00:03:33,400 --> 00:03:35,440
Speaker 2: really have a lot of room exercise wise either. She

81
00:03:35,480 --> 00:03:37,440
Speaker 2: was sort of doing the mac she could do. So

82
00:03:37,480 --> 00:03:38,720
Speaker 2: I was sort of like, oh, how am I going

83
00:03:38,800 --> 00:03:41,000
Speaker 2: to pull back further in this deficit? Because when a

84
00:03:41,040 --> 00:03:44,360
Speaker 2: client hits a true plateau, like you and I both know, Susie,

85
00:03:44,400 --> 00:03:46,440
Speaker 2: we have a couple of options. We pull back on nutrition,

86
00:03:46,520 --> 00:03:49,040
Speaker 2: we increase exercise, or we just go right, this deficit's

87
00:03:49,120 --> 00:03:50,760
Speaker 2: no longer working. We get you out and we build

88
00:03:50,800 --> 00:03:53,000
Speaker 2: some more calories back in. But I had one wall

89
00:03:53,080 --> 00:03:54,680
Speaker 2: thing up my sleeve, which I thought, you know what,

90
00:03:54,720 --> 00:03:58,240
Speaker 2: we haven't really tried to increase incidental activity. And if

91
00:03:58,280 --> 00:04:00,600
Speaker 2: you look at a lot of the research around loss,

92
00:04:00,840 --> 00:04:04,600
Speaker 2: it's called this neat this non exercise activity thermogenesis. So

93
00:04:04,640 --> 00:04:08,040
Speaker 2: it's really this type of activity or I guess, non

94
00:04:08,120 --> 00:04:11,160
Speaker 2: formal exercise that we wouldn't class as actual exercise.

95
00:04:11,200 --> 00:04:11,600
Speaker 1: So it's just.

96
00:04:11,720 --> 00:04:14,920
Speaker 2: General day to day movement where your body's burning these calories,

97
00:04:15,120 --> 00:04:17,400
Speaker 2: but it's not what we would consider exercise. So I

98
00:04:17,400 --> 00:04:19,520
Speaker 2: said to her, I know she does big work calls,

99
00:04:19,560 --> 00:04:21,640
Speaker 2: big conference call. She's often you know, on the phone

100
00:04:21,680 --> 00:04:24,120
Speaker 2: for long periods of time. I said to her, could

101
00:04:24,160 --> 00:04:26,919
Speaker 2: you get a headset at work? And she was like, yes,

102
00:04:27,200 --> 00:04:29,680
Speaker 2: but why? And I said, we'll get a headset or

103
00:04:29,720 --> 00:04:32,400
Speaker 2: put some you know, Apple epods in or something like that,

104
00:04:32,440 --> 00:04:34,040
Speaker 2: and I want you to pace at your desk. Her,

105
00:04:34,080 --> 00:04:35,680
Speaker 2: I want you to walk up and down the corridor.

106
00:04:35,720 --> 00:04:38,320
Speaker 2: So when you're in these big, long international conference calls

107
00:04:38,400 --> 00:04:40,640
Speaker 2: or when you're sitting around and you're waiting for clients

108
00:04:40,640 --> 00:04:42,640
Speaker 2: to come off hold or whatever it might be. I

109
00:04:42,680 --> 00:04:44,240
Speaker 2: want you pacing, and I want you sitting at your

110
00:04:44,279 --> 00:04:46,760
Speaker 2: butt at the desk for like ten twelve hours a day.

111
00:04:46,800 --> 00:04:49,560
Speaker 2: She worked really long hours, and she got her exercise

112
00:04:49,560 --> 00:04:51,120
Speaker 2: class in, but it was kind of like, you know,

113
00:04:51,320 --> 00:04:53,039
Speaker 2: forty minutes in the gym, and then it was like

114
00:04:53,120 --> 00:04:55,400
Speaker 2: sitting down for about ten hours a day. So the

115
00:04:55,440 --> 00:04:57,080
Speaker 2: first thing we did was get to get a headset

116
00:04:57,160 --> 00:04:59,200
Speaker 2: and actually get some steps out while she was sitting

117
00:04:59,240 --> 00:05:01,960
Speaker 2: around waiting for these calls to connect or people were

118
00:05:02,000 --> 00:05:04,480
Speaker 2: you know, typing away their computer doing something on their end,

119
00:05:04,480 --> 00:05:06,960
Speaker 2: and she wasn't doing too much. The second thing. She

120
00:05:07,160 --> 00:05:09,560
Speaker 2: often would go to a lot of conferences and trainings,

121
00:05:09,600 --> 00:05:11,400
Speaker 2: whether she was presenting, but a lot of the time

122
00:05:11,440 --> 00:05:14,200
Speaker 2: that she was just listening in or like facilitating. And

123
00:05:14,240 --> 00:05:17,760
Speaker 2: I said to her, at those conferences, there's normally morning tea, lunch,

124
00:05:17,800 --> 00:05:19,760
Speaker 2: and afternoon tea, And I said, the last thing you

125
00:05:19,760 --> 00:05:21,720
Speaker 2: want to do at a conference, particularly when the goldlest

126
00:05:21,760 --> 00:05:25,000
Speaker 2: fat loss, is overeat when you're barely moving. So she

127
00:05:25,080 --> 00:05:27,520
Speaker 2: took those opportunities at the conference to go for a

128
00:05:27,560 --> 00:05:30,120
Speaker 2: little minie wook at morning tea and afternoon tea. The

129
00:05:30,200 --> 00:05:33,480
Speaker 2: dual benefit was that reduced the temptation to eat the

130
00:05:33,520 --> 00:05:35,840
Speaker 2: brownies and the you know, the pastries and all that

131
00:05:35,880 --> 00:05:37,960
Speaker 2: sort of thing that was around at that time. She

132
00:05:38,000 --> 00:05:39,640
Speaker 2: got some fresh air, she got a little bit of

133
00:05:39,720 --> 00:05:41,760
Speaker 2: vitamin D when she stepped outside, and she got a

134
00:05:41,760 --> 00:05:44,320
Speaker 2: little bit of steps up as well. We also got

135
00:05:44,320 --> 00:05:46,119
Speaker 2: her when she went to do the weekly grocery shopping.

136
00:05:46,160 --> 00:05:48,080
Speaker 2: She generally went to the shops once or twice a week.

137
00:05:48,480 --> 00:05:50,680
Speaker 2: We got out a park on the opposite side to

138
00:05:50,760 --> 00:05:52,919
Speaker 2: where like the entrance was to the grocery store to

139
00:05:52,960 --> 00:05:55,080
Speaker 2: the supermarket, so she'd just get a couple of extra

140
00:05:55,080 --> 00:05:57,839
Speaker 2: steps going in through the you know, going across the

141
00:05:57,839 --> 00:05:59,640
Speaker 2: car park. And then I also got her to take

142
00:05:59,640 --> 00:06:02,880
Speaker 2: the steps or use you know, the trolley ramp versus

143
00:06:02,920 --> 00:06:06,040
Speaker 2: using the travelators or using the lifts at the shops

144
00:06:06,040 --> 00:06:08,359
Speaker 2: as well. And then the final thing we did to

145
00:06:08,400 --> 00:06:11,000
Speaker 2: build up her incidental exercise was just ten minutes of

146
00:06:11,000 --> 00:06:13,839
Speaker 2: walking before breaky. She started really early. Sometimes she did

147
00:06:13,920 --> 00:06:15,680
Speaker 2: her gym class, sometimes she had a day off. She

148
00:06:15,680 --> 00:06:17,640
Speaker 2: had did that a couple of times a week, and

149
00:06:17,720 --> 00:06:19,360
Speaker 2: I said to her, do you have the opportunity to

150
00:06:19,360 --> 00:06:21,240
Speaker 2: go for walk in the morning. She's like, absolutely not.

151
00:06:21,520 --> 00:06:23,159
Speaker 2: And I said, what if we focus on for the

152
00:06:23,160 --> 00:06:25,599
Speaker 2: next week or two, just a really quick, simple breakfast

153
00:06:25,640 --> 00:06:27,960
Speaker 2: that you either prepped the night before or took you

154
00:06:28,040 --> 00:06:30,279
Speaker 2: five minutes in the morning, versus the normal porridge that

155
00:06:30,279 --> 00:06:31,680
Speaker 2: she'd make up, and that would kind of be a

156
00:06:31,720 --> 00:06:34,560
Speaker 2: ten to fifteen minute routine. Whatever it was. I said,

157
00:06:34,560 --> 00:06:36,240
Speaker 2: why don't we make some overnight otes. We do some

158
00:06:36,320 --> 00:06:38,160
Speaker 2: bakedotes so it's ready to go. And I said, that'll

159
00:06:38,160 --> 00:06:40,080
Speaker 2: free up five or ten minutes in the morning. And

160
00:06:40,160 --> 00:06:41,320
Speaker 2: I got her to just go to the end of

161
00:06:41,320 --> 00:06:43,080
Speaker 2: the street and come back. It was like an extra

162
00:06:43,080 --> 00:06:45,960
Speaker 2: ten minutes before breakfast every morning. It doesn't sound like

163
00:06:46,040 --> 00:06:48,960
Speaker 2: a lot, but all of these little things add up

164
00:06:48,960 --> 00:06:51,520
Speaker 2: to big results, and boom, the next week, we jumped

165
00:06:51,520 --> 00:06:54,000
Speaker 2: on the scale. Whod other killer down in a week,

166
00:06:54,240 --> 00:06:56,200
Speaker 2: So it wasn't that it was just what we'd done

167
00:06:56,200 --> 00:06:57,960
Speaker 2: that week. Like I always said to clients, the fat

168
00:06:57,960 --> 00:07:00,599
Speaker 2: loss is happening in the background. When you see those

169
00:07:00,600 --> 00:07:03,200
Speaker 2: plateaus on the scale, you don't quit. That's when you go, Okay,

170
00:07:03,240 --> 00:07:05,080
Speaker 2: if I'm not quite at my goal, I need to

171
00:07:05,160 --> 00:07:07,440
Speaker 2: change things up. And for her we couldn't really pull

172
00:07:07,480 --> 00:07:09,800
Speaker 2: back on nutrition. I couldn't get her to do any

173
00:07:09,800 --> 00:07:13,080
Speaker 2: more gym classes, there any more formal activity. We only

174
00:07:13,120 --> 00:07:14,640
Speaker 2: had the hours in the day that we had. We

175
00:07:14,680 --> 00:07:17,440
Speaker 2: couldn't add more hours into her day, even though you

176
00:07:17,480 --> 00:07:19,360
Speaker 2: know how nice would that be. So we just had

177
00:07:19,400 --> 00:07:21,320
Speaker 2: to work with what we had. So we just got

178
00:07:21,320 --> 00:07:24,760
Speaker 2: her moving that little bit more and it paid off tenfold.

179
00:07:25,040 --> 00:07:27,600
Speaker 2: And it also doesn't increase your hunger too much. Like

180
00:07:27,640 --> 00:07:29,080
Speaker 2: if I had got her to do an extra three

181
00:07:29,160 --> 00:07:31,920
Speaker 2: gym classes for the week, it would ramp up her hunger.

182
00:07:32,160 --> 00:07:34,679
Speaker 2: But just finding these little ways to move her body

183
00:07:34,680 --> 00:07:36,880
Speaker 2: a little bit more in normal parts of her day

184
00:07:37,280 --> 00:07:38,760
Speaker 2: paid off a lot. So if you're going through a

185
00:07:38,760 --> 00:07:40,600
Speaker 2: bit of a plateau or you're finding fat lost heart

186
00:07:40,600 --> 00:07:44,160
Speaker 2: at the moment, focus on that incidental activity. Honestly, it

187
00:07:44,160 --> 00:07:44,960
Speaker 2: really does pay off.

188
00:07:45,000 --> 00:07:47,160
Speaker 1: I could not agree more. I have had this conversation

189
00:07:47,280 --> 00:07:49,520
Speaker 1: with I think three of my clients who are offer

190
00:07:49,560 --> 00:07:53,400
Speaker 1: space workers to who are what I would describe as

191
00:07:53,440 --> 00:07:56,600
Speaker 1: not natural movers. So they're really struggled to get exercise

192
00:07:56,680 --> 00:08:01,640
Speaker 1: in and in particular around utilizing one because so and

193
00:08:01,680 --> 00:08:03,800
Speaker 1: I don't know if this is a female thing. I

194
00:08:03,800 --> 00:08:06,640
Speaker 1: don't know if this is an office culture thing, but

195
00:08:06,960 --> 00:08:09,600
Speaker 1: so many people just don't take any lunch break at all.

196
00:08:09,680 --> 00:08:11,760
Speaker 1: They work through it, they sit down. So I'll say,

197
00:08:12,160 --> 00:08:14,120
Speaker 1: you know, you get an hour even if you take

198
00:08:14,160 --> 00:08:17,040
Speaker 1: twenty to thirty minutes, walk to the shop, get something

199
00:08:17,080 --> 00:08:19,320
Speaker 1: to eat, have something to eat at your desk, and

200
00:08:19,360 --> 00:08:21,960
Speaker 1: then use it. This is your time. Or it's similar

201
00:08:21,960 --> 00:08:24,840
Speaker 1: to you encouraging clients who are not natural movers to

202
00:08:24,920 --> 00:08:27,840
Speaker 1: at least get on the phone and walk around, or

203
00:08:27,880 --> 00:08:30,560
Speaker 1: if they've got space, hire a treadmill and just hop

204
00:08:30,600 --> 00:08:33,000
Speaker 1: on it, because it has to try and be fitting

205
00:08:33,000 --> 00:08:35,839
Speaker 1: into the day, Whereas I find busy people the idea

206
00:08:35,880 --> 00:08:38,040
Speaker 1: of getting to the gym is great, but it's probably

207
00:08:38,080 --> 00:08:39,840
Speaker 1: taking at least an hour, if not two, out of

208
00:08:39,840 --> 00:08:41,640
Speaker 1: your day. By the time you get there, get changed,

209
00:08:41,880 --> 00:08:44,320
Speaker 1: whereas it's just looking for ways to put it through

210
00:08:44,360 --> 00:08:46,920
Speaker 1: the day. Because we know from research that it doesn't

211
00:08:46,920 --> 00:08:49,040
Speaker 1: matter if you exercise for an hour at high intensity

212
00:08:49,080 --> 00:08:52,160
Speaker 1: if you then sit for the remaining you know, twelve

213
00:08:52,200 --> 00:08:56,400
Speaker 1: fourteen hours, you won't be improving your bluecose metabolism, you

214
00:08:56,520 --> 00:08:58,959
Speaker 1: won't be increasing metabolic rate, you won't be getting the

215
00:08:59,000 --> 00:09:02,560
Speaker 1: glucose benefits come from moving your muscles regularly, so that

216
00:09:02,640 --> 00:09:05,080
Speaker 1: incidental is just as important as high intensity, if not

217
00:09:05,160 --> 00:09:07,840
Speaker 1: more so. So I have, you know, loads of people

218
00:09:08,000 --> 00:09:11,080
Speaker 1: who are overtraining and moving too much and exercising and

219
00:09:11,120 --> 00:09:13,480
Speaker 1: not eating enough, and then I've got another group who

220
00:09:13,559 --> 00:09:15,840
Speaker 1: are doing ticking the box and the bare minimum, but

221
00:09:15,920 --> 00:09:18,640
Speaker 1: then sitting for the remainder of the day. So for

222
00:09:18,720 --> 00:09:21,600
Speaker 1: people who don't love exercise and really find it a struggle,

223
00:09:21,920 --> 00:09:24,040
Speaker 1: I think that's a great strategy of just looking for

224
00:09:24,080 --> 00:09:26,600
Speaker 1: ways to pepper through it. So every hour or two,

225
00:09:26,640 --> 00:09:28,280
Speaker 1: making sure you get up for at least five or

226
00:09:28,320 --> 00:09:30,440
Speaker 1: ten minutes if you've got stairs at home or in

227
00:09:30,480 --> 00:09:33,160
Speaker 1: the office, just doing a few flights, parking the car

228
00:09:33,280 --> 00:09:37,240
Speaker 1: further away, you know, walking up escalator stairs, and certainly

229
00:09:37,360 --> 00:09:39,640
Speaker 1: using your lunch break, even if it's just for ten minutes,

230
00:09:39,679 --> 00:09:43,040
Speaker 1: and rather than thinking about it it is arduous, getting changed,

231
00:09:43,160 --> 00:09:45,960
Speaker 1: doing a walk, getting sweaty, just moving around and picking

232
00:09:46,040 --> 00:09:47,720
Speaker 1: up some bread or milk or having a reason to

233
00:09:47,760 --> 00:09:50,720
Speaker 1: get up makes a massive difference. But it has to

234
00:09:50,720 --> 00:09:53,520
Speaker 1: be a priority, and as I would encourage people to do,

235
00:09:53,600 --> 00:09:55,640
Speaker 1: you have to schedule it. It won't just drop it in,

236
00:09:55,679 --> 00:09:58,320
Speaker 1: particularly if you don't like doing it, so sure, and

237
00:09:58,600 --> 00:10:01,640
Speaker 1: I'll encourage clients and say, look, even if you can

238
00:10:01,720 --> 00:10:04,079
Speaker 1: do it three days of the week, that's going to

239
00:10:04,160 --> 00:10:07,160
Speaker 1: really add up. So that's a really powerful way of

240
00:10:07,200 --> 00:10:08,880
Speaker 1: doing it. And I can think off the top of

241
00:10:08,920 --> 00:10:10,520
Speaker 1: my head, Leanne, of three of my clients who would

242
00:10:10,520 --> 00:10:14,280
Speaker 1: benefit from that and taking that and using it to

243
00:10:14,600 --> 00:10:17,760
Speaker 1: improve their incidental straight away. So I think, very handy,

244
00:10:17,800 --> 00:10:21,360
Speaker 1: practical tip for increasing movement. But onto the most coveted

245
00:10:21,400 --> 00:10:24,000
Speaker 1: segment of the session, dumplings.

246
00:10:23,559 --> 00:10:24,400
Speaker 2: The real reason we're here.

247
00:10:24,480 --> 00:10:29,360
Speaker 1: Let's best now. I am a reasonably recent dumpling convert.

248
00:10:29,960 --> 00:10:31,520
Speaker 1: I don't know why. It just took me a while

249
00:10:31,559 --> 00:10:34,480
Speaker 1: to get on board, but my husband would always want

250
00:10:34,480 --> 00:10:36,480
Speaker 1: to go and have dumplings, and I would always be like, oh,

251
00:10:36,520 --> 00:10:39,160
Speaker 1: to carby, you know, not into it. But probably in

252
00:10:39,160 --> 00:10:41,240
Speaker 1: the last three to four years I've really come on board.

253
00:10:41,840 --> 00:10:44,320
Speaker 1: But what really stands out to me, Leanne, is the

254
00:10:44,480 --> 00:10:48,440
Speaker 1: ranging quality. So in supermarket dumplings in particular, I've noticed

255
00:10:48,440 --> 00:10:51,560
Speaker 1: some of the well known chefs labeled brands, not only

256
00:10:51,600 --> 00:10:53,520
Speaker 1: do they have added MSG, which you know is one

257
00:10:53,520 --> 00:10:56,920
Speaker 1: of my pet hates in food flavored Hanser six two

258
00:10:57,040 --> 00:11:00,600
Speaker 1: one or similar is another flavored Hanser six three. I

259
00:11:00,600 --> 00:11:03,480
Speaker 1: don't like it. I think it makes you have restless

260
00:11:03,480 --> 00:11:06,120
Speaker 1: sleep itchy skin, and I think it's not good for

261
00:11:06,200 --> 00:11:08,480
Speaker 1: us to be programmed to have flavor enhancers in food,

262
00:11:09,160 --> 00:11:12,480
Speaker 1: and I reckon at least half the mainstream dumpling brands

263
00:11:12,520 --> 00:11:14,880
Speaker 1: and supermarkets still have flavor enhancers, So that's a hard

264
00:11:14,920 --> 00:11:18,160
Speaker 1: no from me straight away. Second, you have to look

265
00:11:18,160 --> 00:11:20,520
Speaker 1: at the quality of the dumpling, and you can infer

266
00:11:20,679 --> 00:11:23,560
Speaker 1: quality from the additives or the length of the ingredient list,

267
00:11:23,920 --> 00:11:26,720
Speaker 1: but very specifically from the proportion of meat in them

268
00:11:26,720 --> 00:11:30,080
Speaker 1: if you're choosing out, say pork or prawn dumpling. So

269
00:11:30,280 --> 00:11:32,839
Speaker 1: what I wanted to talk about today was the Audi brand,

270
00:11:32,920 --> 00:11:34,600
Speaker 1: because we do get quite a lot of questions about

271
00:11:34,600 --> 00:11:37,520
Speaker 1: Audi products, and indeed, I am a big fan of Audi.

272
00:11:37,760 --> 00:11:39,920
Speaker 1: I regularly go and have a few staple items I

273
00:11:39,920 --> 00:11:42,440
Speaker 1: pick when it comes to food products that are the

274
00:11:42,440 --> 00:11:44,840
Speaker 1: same no matter what brand they are, so sliced cheese,

275
00:11:45,040 --> 00:11:48,199
Speaker 1: long life milk. I will always if I can get

276
00:11:48,200 --> 00:11:50,880
Speaker 1: the Audi variety because it's much more cost effective and

277
00:11:50,920 --> 00:11:53,240
Speaker 1: I don't like to pay more for food than you

278
00:11:53,240 --> 00:11:58,080
Speaker 1: should have to. But the Audi dumplings Leanne are known

279
00:11:58,280 --> 00:12:01,120
Speaker 1: to be pretty good, and as I said, it took

280
00:12:01,160 --> 00:12:03,400
Speaker 1: me several attempts to actually get in the store and

281
00:12:03,440 --> 00:12:05,920
Speaker 1: pick them up, so I wanted to profile them. Now

282
00:12:05,960 --> 00:12:07,960
Speaker 1: there's a few different types, but I'm talking about the

283
00:12:08,000 --> 00:12:10,520
Speaker 1: main brand they stock, which is the Urban Eats brand,

284
00:12:10,559 --> 00:12:13,720
Speaker 1: and I've got the Japanese style pork Guyosa, and I've

285
00:12:13,760 --> 00:12:15,679
Speaker 1: just lit up my phone because my eyes are so

286
00:12:15,720 --> 00:12:17,520
Speaker 1: bad I can barely read the labels at the best

287
00:12:17,520 --> 00:12:20,040
Speaker 1: of time, so I'll just run through the ingredient list.

288
00:12:20,240 --> 00:12:22,960
Speaker 1: So this is a pack, actually I should say that

289
00:12:23,200 --> 00:12:26,680
Speaker 1: is very large, seven hundred grams, so that is the

290
00:12:26,720 --> 00:12:29,120
Speaker 1: equivalent I would say of it a feeding a family.

291
00:12:29,240 --> 00:12:32,280
Speaker 1: That is a decent proportion of dumplings. So ten dollars

292
00:12:32,480 --> 00:12:35,640
Speaker 1: very reasonable. So the first ingredient here is wheat flour,

293
00:12:35,679 --> 00:12:37,880
Speaker 1: which is what they'll refer to as the dumping pastry.

294
00:12:38,040 --> 00:12:40,960
Speaker 1: But this one I love because it's twenty seven percent pork,

295
00:12:41,040 --> 00:12:45,120
Speaker 1: so almost thirty percent of that dumpling is meat, which

296
00:12:45,160 --> 00:12:47,240
Speaker 1: is really good. The high levels, you know, some of them,

297
00:12:47,280 --> 00:12:49,920
Speaker 1: you'll see her as long as ten in supermarket. They're

298
00:12:49,960 --> 00:12:51,840
Speaker 1: still they're not what I would call low they're not

299
00:12:51,880 --> 00:12:54,360
Speaker 1: low fat. They've got six point nine grams of fat

300
00:12:54,400 --> 00:12:57,560
Speaker 1: per hundred, so the pork isn't the leanest it could be.

301
00:12:57,720 --> 00:13:00,480
Speaker 1: It could be better quality, but it's still pretty good.

302
00:13:00,480 --> 00:13:02,320
Speaker 1: It's less than ten. And what I also like is

303
00:13:02,320 --> 00:13:05,720
Speaker 1: the added sugars are pretty low, So per hundred grams,

304
00:13:05,720 --> 00:13:08,160
Speaker 1: the added sugars are only two point five which is

305
00:13:08,280 --> 00:13:11,920
Speaker 1: pretty low for a product like a dumpling, which will

306
00:13:11,920 --> 00:13:14,680
Speaker 1: often have a number of flavors and additives. The list

307
00:13:14,720 --> 00:13:17,880
Speaker 1: is pretty clean. You know, wheat flour, pork, cabbage, spring, onion,

308
00:13:18,000 --> 00:13:21,680
Speaker 1: some soy sauce which will naturally have some imstry in it, thickner,

309
00:13:21,960 --> 00:13:24,200
Speaker 1: bit of sugar, salt, and because it's only two point

310
00:13:24,240 --> 00:13:27,000
Speaker 1: five percent sugar, these additives are very small amounts. So

311
00:13:27,000 --> 00:13:29,200
Speaker 1: there's a bit of vegetable oil in there to mix

312
00:13:29,240 --> 00:13:32,400
Speaker 1: it and blend it. But overall it's a really clean list.

313
00:13:32,640 --> 00:13:35,280
Speaker 1: And the sodium per hundred is only three hundred and

314
00:13:35,360 --> 00:13:38,520
Speaker 1: sixty six milligrams, which is also incredibly low for an

315
00:13:38,559 --> 00:13:42,960
Speaker 1: Asian food base. And per hundred grams, which is four

316
00:13:43,000 --> 00:13:47,680
Speaker 1: diosas is almost ten grams of protein, which is high.

317
00:13:47,800 --> 00:13:51,480
Speaker 1: You know, if you had eight coosas and some edimrmae

318
00:13:51,559 --> 00:13:55,360
Speaker 1: beans and some bockchoi. That is a good, healthy, balanced meal,

319
00:13:55,840 --> 00:13:59,319
Speaker 1: and in this case it's also one that is very

320
00:13:59,320 --> 00:14:02,959
Speaker 1: budget for for family. So the carbohydrate is twenty two

321
00:14:02,960 --> 00:14:05,360
Speaker 1: point seven, which is almost two slices of bread for four.

322
00:14:05,440 --> 00:14:07,560
Speaker 1: So it's not a low carb meal, but it's a

323
00:14:07,600 --> 00:14:11,040
Speaker 1: relatively low calorie meal overall, particularly if you have four

324
00:14:11,120 --> 00:14:13,280
Speaker 1: or six as opposed to eight, because it's getting up

325
00:14:13,280 --> 00:14:15,880
Speaker 1: to about two hundred calories per four. Keep in mind

326
00:14:15,920 --> 00:14:18,559
Speaker 1: tho gooses are quite large, they're quite a heavy kind

327
00:14:18,600 --> 00:14:21,040
Speaker 1: of serve as well. So I just wanted to give

328
00:14:21,040 --> 00:14:23,600
Speaker 1: it a big thumbs up because in terms of quality

329
00:14:23,760 --> 00:14:27,720
Speaker 1: of product, in a product that's not necessarily diet sort

330
00:14:27,720 --> 00:14:31,480
Speaker 1: of low calorie or low car but good quality for

331
00:14:31,560 --> 00:14:35,160
Speaker 1: the price, a big thumbs up for those urban eats,

332
00:14:35,280 --> 00:14:38,080
Speaker 1: Japanese style pork gooses and the prawn ones and the

333
00:14:38,160 --> 00:14:41,440
Speaker 1: veggie ones are all really good, and most importantly they

334
00:14:41,440 --> 00:14:43,640
Speaker 1: don't have added MSG, which is quite rare when you

335
00:14:43,680 --> 00:14:47,200
Speaker 1: start to look. There's only a couple of supermarket brands

336
00:14:47,200 --> 00:14:49,400
Speaker 1: out there, and certainly none of the celebrity chefs, which

337
00:14:49,400 --> 00:14:52,280
Speaker 1: is really disappointing. Have a dumpling that either has a

338
00:14:52,360 --> 00:14:57,640
Speaker 1: high proportion of meat or don't contain added MSG. So yeah,

339
00:14:57,760 --> 00:14:59,400
Speaker 1: worth a look and if you can track them down,

340
00:14:59,480 --> 00:15:02,040
Speaker 1: certainly my pick one of my top picks when it

341
00:15:02,040 --> 00:15:03,640
Speaker 1: comes to supermarket dumplings.

342
00:15:04,120 --> 00:15:04,600
Speaker 2: Go Aldi.

343
00:15:04,760 --> 00:15:06,120
Speaker 1: Yeah, tell me what you think, because you're a bit

344
00:15:06,160 --> 00:15:09,440
Speaker 1: of a dumpling expert. Given Sophie Leanne's mum is an

345
00:15:09,440 --> 00:15:12,480
Speaker 1: expert on all things cuisines. What do you guys think

346
00:15:12,680 --> 00:15:15,400
Speaker 1: she does? She makes amazing dumplings and amazing prawn toos.

347
00:15:15,440 --> 00:15:16,720
Speaker 1: And I must say, back in the day, I did

348
00:15:16,800 --> 00:15:18,800
Speaker 1: used to make my dumplings swim scratch, but these days

349
00:15:18,840 --> 00:15:21,200
Speaker 1: I just do not have time. So I'm going to

350
00:15:21,240 --> 00:15:22,920
Speaker 1: head to Aldi and I'm going to try some of them.

351
00:15:22,960 --> 00:15:25,040
Speaker 1: But they sound great to me. I love nothing more

352
00:15:25,080 --> 00:15:27,120
Speaker 1: than serving them with some Asian greens, a little bit

353
00:15:27,120 --> 00:15:29,120
Speaker 1: of sort of oyster sauce, sort of a sesame oil,

354
00:15:29,160 --> 00:15:32,040
Speaker 1: and you know, just some some sesame seeds on top. Really,

355
00:15:32,040 --> 00:15:33,960
Speaker 1: I think that's a perfect dinner all putting them into

356
00:15:34,000 --> 00:15:36,320
Speaker 1: a really nice broth with some you know, green beans,

357
00:15:36,360 --> 00:15:38,680
Speaker 1: buck toy mushrooms, that sort of thing into a nice

358
00:15:38,680 --> 00:15:41,640
Speaker 1: like miso style soy brost so it is quite high

359
00:15:41,640 --> 00:15:43,720
Speaker 1: in salt, but I think for winter you can't beat

360
00:15:43,760 --> 00:15:46,480
Speaker 1: it's delicious. I'd probably more likely have this as a

361
00:15:46,520 --> 00:15:49,640
Speaker 1: higher carb lunch with more dumplings and then like you

362
00:15:49,760 --> 00:15:52,640
Speaker 1: described as a soup tons of veggia with less to

363
00:15:52,720 --> 00:15:55,640
Speaker 1: keep the calves under control if your goal is fat loss,

364
00:15:56,000 --> 00:15:58,160
Speaker 1: and make sure you're choosing a salt reduice soy as well.

365
00:15:58,160 --> 00:16:00,880
Speaker 1: That's another tip. All right lye To finish off our

366
00:16:00,880 --> 00:16:04,000
Speaker 1: weekly motivational episode, we're going to share a warm breakfast

367
00:16:04,080 --> 00:16:07,640
Speaker 1: option today because I know a lot of my clients

368
00:16:07,640 --> 00:16:10,560
Speaker 1: are struggling with feeling bored with breakfast or stick of eggs,

369
00:16:11,120 --> 00:16:13,040
Speaker 1: and this is a bit of a breakfast bake, I

370
00:16:13,080 --> 00:16:14,840
Speaker 1: would call it, so you could actually double it as

371
00:16:14,840 --> 00:16:18,360
Speaker 1: a dessert. But it's an apple and blueberry musicly crumble,

372
00:16:18,440 --> 00:16:19,960
Speaker 1: so you could either make it in a big dish

373
00:16:20,040 --> 00:16:22,640
Speaker 1: baked baking dish, or you could make it in individual

374
00:16:22,640 --> 00:16:25,120
Speaker 1: little pots. And it's got a huge amount of fruit

375
00:16:25,160 --> 00:16:27,120
Speaker 1: in it for large Grani Smith apples, one hundred and

376
00:16:27,160 --> 00:16:29,320
Speaker 1: twenty big grams of blueberries fresh or frozen, because at

377
00:16:29,320 --> 00:16:31,840
Speaker 1: the moment the berry prices is increased with just a

378
00:16:31,840 --> 00:16:33,920
Speaker 1: little bit of sugar. You could use a sugar replacement,

379
00:16:33,920 --> 00:16:36,160
Speaker 1: although it won't mix as well, a bit of lemon

380
00:16:36,240 --> 00:16:38,680
Speaker 1: juice and corn flour, just mixing that together and then

381
00:16:38,720 --> 00:16:41,000
Speaker 1: topping it with some MUSICI now you could do it

382
00:16:41,040 --> 00:16:43,120
Speaker 1: an oat base. You could do a gluten free musically,

383
00:16:43,240 --> 00:16:45,440
Speaker 1: or you could do something like the Carmen's fruit free

384
00:16:45,440 --> 00:16:48,440
Speaker 1: which is my personal favorite. Cuppa plain flour. Now, you

385
00:16:48,440 --> 00:16:50,600
Speaker 1: could certainly use whole meal, and you could also certainly

386
00:16:50,680 --> 00:16:53,720
Speaker 1: use gluten free, and I've used generally, I used butter

387
00:16:53,800 --> 00:16:56,160
Speaker 1: half a cup of butter softened. But again, if you

388
00:16:56,200 --> 00:16:58,080
Speaker 1: wanted to muck around with it, you could probably lower

389
00:16:58,120 --> 00:17:00,680
Speaker 1: the fat by using a bit of olive oil and lessening.

390
00:17:00,760 --> 00:17:03,120
Speaker 1: That about all you have to do is preheat the oven,

391
00:17:03,360 --> 00:17:05,920
Speaker 1: combine the fruit and the first ingredients of corn, four

392
00:17:05,920 --> 00:17:08,200
Speaker 1: and sugar, add it to a pie or muffin dish,

393
00:17:08,200 --> 00:17:11,280
Speaker 1: and then top with the crumble mixture, and then bake

394
00:17:11,359 --> 00:17:14,280
Speaker 1: it for about forty five minutes and you've got a delicious,

395
00:17:14,440 --> 00:17:17,560
Speaker 1: healthier dessert warming breakfast bowl. And if you wanted to

396
00:17:17,640 --> 00:17:19,680
Speaker 1: lighten the breakfast mix, you could use less of the

397
00:17:19,720 --> 00:17:22,639
Speaker 1: crumble and then serve it with a high protein Greek yogurt,

398
00:17:23,200 --> 00:17:25,720
Speaker 1: and it would be a delicious, warm breakfast option that

399
00:17:25,720 --> 00:17:28,359
Speaker 1: would keep you full until I would say lunchtime if

400
00:17:28,400 --> 00:17:30,520
Speaker 1: you load the protein up. So we'll pop that up

401
00:17:30,600 --> 00:17:32,520
Speaker 1: on our Instagram. But yeah, just for a little bit

402
00:17:32,520 --> 00:17:35,920
Speaker 1: of recipe, inspirational variety. That is a very easy recipe,

403
00:17:36,000 --> 00:17:37,920
Speaker 1: pretty clean on the ingredients. You can fiddle it a

404
00:17:37,960 --> 00:17:39,440
Speaker 1: little bit if you want to lower the fat from

405
00:17:39,480 --> 00:17:42,879
Speaker 1: the butter, and delicious, so serves as a nice breakfast

406
00:17:42,880 --> 00:17:45,000
Speaker 1: dessert if you're looking for something a bit more indulgent

407
00:17:45,040 --> 00:17:47,000
Speaker 1: on these chili winter mornings.

408
00:17:46,760 --> 00:17:48,720
Speaker 2: That's amazing. And I'd even take the crumble and a

409
00:17:48,760 --> 00:17:50,119
Speaker 2: little bit of the fruit and use that on a

410
00:17:50,119 --> 00:17:52,200
Speaker 2: bit of Greek yogurt as like an afternoon tea snack

411
00:17:52,240 --> 00:17:53,680
Speaker 2: or a pre gym snack. I think would be a

412
00:17:53,720 --> 00:17:56,040
Speaker 2: great option as well. Obviously a smaller portion if you're

413
00:17:56,040 --> 00:17:57,680
Speaker 2: not eating it as a main meal, but I think

414
00:17:57,680 --> 00:17:59,200
Speaker 2: that would go really really well on top of it,

415
00:17:59,240 --> 00:18:01,200
Speaker 2: a little bit of yogurt for a snack as well.

416
00:18:01,000 --> 00:18:03,920
Speaker 1: Because I find people who love granola and musley can

417
00:18:03,960 --> 00:18:06,720
Speaker 1: really struggle with portions because it's so delicious. So I

418
00:18:06,760 --> 00:18:09,280
Speaker 1: find if you use it as that crunch or flavor

419
00:18:09,320 --> 00:18:11,840
Speaker 1: through a protein yogurt or even a cottage cheesey, and

420
00:18:12,400 --> 00:18:14,800
Speaker 1: it is still all the taste and flavor and fiber,

421
00:18:14,920 --> 00:18:16,760
Speaker 1: but keeping the portion a bit more balanced so you

422
00:18:16,760 --> 00:18:19,200
Speaker 1: don't keep just eating the cereal with extra milk, which

423
00:18:19,400 --> 00:18:22,200
Speaker 1: is where you tip on that glucose trigger in the brain.

424
00:18:22,240 --> 00:18:24,280
Speaker 1: We're actually going to talk about that in our next episode,

425
00:18:24,320 --> 00:18:26,800
Speaker 1: so stay tuned if you're interested in blood glucos control.

426
00:18:27,400 --> 00:18:27,560
Speaker 2: Well.

427
00:18:27,560 --> 00:18:29,560
Speaker 1: That brings us to the end of the Nutrition Couch

428
00:18:29,560 --> 00:18:33,000
Speaker 1: for another midweek Motivational Wednesday episode. Tell your friends about

429
00:18:33,000 --> 00:18:35,040
Speaker 1: it so we can continue to grow. And if you

430
00:18:35,040 --> 00:18:37,160
Speaker 1: haven't seen it already and you're in your forties or fifties,

431
00:18:37,160 --> 00:18:39,439
Speaker 1: you must read our brand new Perry Guide, which is

432
00:18:39,480 --> 00:18:42,640
Speaker 1: available on our website, the Nutritioncouch dot com. And Leanna

433
00:18:42,640 --> 00:18:44,320
Speaker 1: and I are very busy working on our new Snack

434
00:18:44,359 --> 00:18:46,280
Speaker 1: Guide to have it out before she has her baby,

435
00:18:46,600 --> 00:18:48,399
Speaker 1: and that will also be on its way hopefully in

436
00:18:48,440 --> 00:18:49,119
Speaker 1: a couple of weeks.

437
00:18:49,160 --> 00:18:49,360
Speaker 2: Time.

438
00:18:49,840 --> 00:18:50,720
Speaker 1: Have a great week, have.

439
00:18:50,720 --> 00:19:03,360
Speaker 2: A good week. Every room is the most storm Artist