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Speaker 1: Do you exercise regularly and routinely hit your daily ten

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Speaker 1: thousand step target, yet despite your best efforts, the scales

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Speaker 1: simply will not budge. On today's midweek motivational episode of

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Speaker 1: The Nutrition Couch podcast, Leanne shares a case study which

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Speaker 1: shows that our exercise effectiveness is not always about ticking

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Speaker 1: the box on the numbers each day, rather than moving

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Speaker 1: in the right way. Hi, I'm Susie Burrow and Olean Wood,

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Speaker 1: and each week we bring you The Nutrition Couch, the

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Speaker 1: bi weekly podcast keeping you up to date on everything

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Speaker 1: you need to know in the world of nutrition, as

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Speaker 1: well as our exercise targets. Today we test road tests

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Speaker 1: a budget friendly variety of dumplings that Leanne and I

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Speaker 1: are both big fans of, and our weekly recipe is

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Speaker 1: a perfect hot breakfast option to keep you satisfied and

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Speaker 1: full now that winter has well and truly arrived. So Leanne,

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Speaker 1: we love to share our hands on case studies because

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Speaker 1: I think that they're so telling about what is happening

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Speaker 1: in clinic with clients that we're seeing, and of course

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Speaker 1: as part of a weight loss program, and both you

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Speaker 1: and I specialize in weight loss and we primarily see

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Speaker 1: women for weight loss. You know over the course of

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Speaker 1: say the twelve weeks the twenty four weeks, that we

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Speaker 1: may see people. Different variables come up all the time.

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Speaker 1: And so one that we hadn't discussed for a while,

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Speaker 1: and you said, I've got a perfect case study was

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Speaker 1: about incidental exercise. And that certainly resonated with me because

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Speaker 1: I certainly have many female clients whore going to the

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Speaker 1: gym but also getting way above ten thousand steps per

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Speaker 1: day and yet maybe struggling still to see that elusive

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Speaker 1: change on the scales. So you were telling me about

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Speaker 1: a very interesting client of yours who it demonstrated some

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Speaker 1: insight into the importance of incidental movement. Is that? Is

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Speaker 1: that right?

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Speaker 2: But firstly, can I say, when you say rotests and dumplings,

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Speaker 2: did you bring yourself?

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Speaker 1: I find that I have to go to four audis

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Speaker 1: to get the dumplings. Everyone's onto them already, I think.

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Speaker 1: But I wanted to talk about dumplings and we'll come

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Speaker 1: back to it because there's a really big difference in

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Speaker 1: the nutritional profile of dumplings, and there's a couple of

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Speaker 1: things I want people to be really aware of when

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Speaker 1: checking them out. So I had to because you can't

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Speaker 1: find any audi nutritionals online, which is incredibly frustrating.

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Speaker 2: It's so annoying.

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Speaker 1: I had to keep going back to Outis until I

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Speaker 1: found this bag. I've got today to read the numbers off.

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Speaker 1: But yeah, they sell out like hotcakes. So I think

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Speaker 1: a lot of people love my dumpling review. So that's

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Speaker 1: coming up. People, you'll have.

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Speaker 2: To bring me some. I don't think we should do

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Speaker 2: a proper road test without a proper taste test next time.

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Speaker 1: FYI, she's pregnant people, thirty how many weeks?

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Speaker 2: Again? Forty feels like forty thirty three or something too

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Speaker 2: pregnant too. She's a kid, she's thinking dumplings in this

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Speaker 2: stretchy pants stage, not leaving or right incidental exercise. So

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Speaker 2: I have a client, Susie, and she smashed it. So

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Speaker 2: I offer a twelve week program. I think she's in

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Speaker 2: about week ten with me, and she has lost about

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Speaker 2: six kilos so far, and she's got another two to

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Speaker 2: go to our goal. And I was like, all right,

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Speaker 2: let's ramp it up for the last couple of two weeks.

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Speaker 2: So we've hit a plata in the last two weeks.

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Speaker 2: She's done really, really well. She got a lot of

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Speaker 2: weight off quite quickly, and then we sort of plateaued

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Speaker 2: for a week or two, and I said, we've got

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Speaker 2: three options here. We have the pullback on nutrition, we

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Speaker 2: increase exercise, or we bring you out of the deficit altogether.

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Speaker 2: We aim to maintain. And we reversed at you and

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Speaker 2: she was like, no, no, I've still got two killers

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Speaker 2: to my goal. I want to keep going now. Moving

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Speaker 2: back on nutrition wasn't really an option, Like, we were

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Speaker 2: pretty lean with her nutrition. She was allowed a couple

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Speaker 2: of wines a week, She made ninety percent of her

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Speaker 2: meals from scratch. She was really passing it if she

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Speaker 2: had work lunches. She was choosing lean options. She wasn't

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Speaker 2: going towards a bread basket like she was pretty lean.

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Speaker 2: We didn't have a lot of wiggle room nutrition wise

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Speaker 2: due to her intensive I guess work schedule. We didn't

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Speaker 2: really have a lot of room exercise wise either. She

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Speaker 2: was sort of doing the mac she could do. So

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Speaker 2: I was sort of like, oh, how am I going

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Speaker 2: to pull back further in this deficit? Because when a

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Speaker 2: client hits a true plateau, like you and I both know, Susie,

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Speaker 2: we have a couple of options. We pull back on nutrition,

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Speaker 2: we increase exercise, or we just go right, this deficit

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Speaker 2: is no longer working. We get you out and we

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Speaker 2: build some more calories back in. But I had a

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Speaker 2: one molet thing up my sleeve, which I thought, you

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Speaker 2: know what, we haven't really tried to increase incidental activity.

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Speaker 2: And if you look at a lot of the research

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Speaker 2: around that loss, it's called this neat this non exercise

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Speaker 2: activity thermogenesis. So it's really this type of activity or

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Speaker 2: I guess, non formal exercise that we wouldn't class as

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Speaker 2: actual exercise. So it's just general day to day movement

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Speaker 2: where your body's burning these calories, but it's not what

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Speaker 2: we would consider exercise. So I said to her, I

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Speaker 2: know she does big work calls, big conference call. She's

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Speaker 2: often you know, on the phone for long periods of time.

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Speaker 2: I said to her, could you get a headset at work?

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Speaker 2: And she was like, yes, but why? And I said,

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Speaker 2: we'll get a headset or put some you know, Apple

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Speaker 2: epods in or something like that, and I want you

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Speaker 2: to pace at your desk. Her, I want you to

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Speaker 2: walk up and down the corridor. So when you're in

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Speaker 2: these big long international conference calls or when you're sitting

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Speaker 2: around and you're waiting for clients to come off hold

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Speaker 2: or whatever it might be. I want you pacing, and

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Speaker 2: I want you sitting at your butt at the desk

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Speaker 2: for like ten twelve hours a day. She worked really

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Speaker 2: long hours, and she got her exercise class in, but

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Speaker 2: it was kind of like, you know, forty minutes in

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Speaker 2: the gym, and then it was like sitting down for

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Speaker 2: about ten hours a day. So the first thing we

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Speaker 2: did was get to get a headset and actually get

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Speaker 2: some steps out while she was sitting around waiting these

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Speaker 2: calls to connect or people were you know, typing away

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Speaker 2: their computer doing something on their end, and she wasn't

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Speaker 2: doing too much. The second thing she often would go

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Speaker 2: to a lot of conferences and trainings, whether she was presenting,

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Speaker 2: but a lot of the time that she was just

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Speaker 2: listening in or like facilitating. And I said to her,

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Speaker 2: at those conferences, there's normally morning tea, lunch, and afternoon tea.

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Speaker 2: And I said, the last thing you want to do

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Speaker 2: at a conference, particularly when the goldlest fat loss, is

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Speaker 2: overeat when you're barely moving. So she took those opportunities

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Speaker 2: at the conference to go for a little minie wook

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Speaker 2: at morning tea and afternoon tea. The dual benefit was

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Speaker 2: that reduced the temptation to eat the brownies and the

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Speaker 2: you know, the pastries and all that sort of thing

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Speaker 2: that was around at that time. She got some fresh air,

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Speaker 2: she got a little bit of vitamin D when she

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Speaker 2: stepped outside, and she got a little bit of steps

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Speaker 2: up as well. We also got her when she went

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Speaker 2: to do the weekly grocery shopping. She only went to

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Speaker 2: the shops once or twice a week. We got at

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Speaker 2: a park on the opposite side to where like the

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Speaker 2: entrance was to the grocery store to the supermarket, so

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Speaker 2: she'd just get a couple of extra steps going in

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Speaker 2: through the you know, going across the car park. And

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Speaker 2: then I also got to take the steps or use

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Speaker 2: you know, the trolley ramp versus using the travelators or

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Speaker 2: using the lifts at the shops as well. And then

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Speaker 2: the final thing we did to build up her incidental

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Speaker 2: exercise was just ten minutes of walking before breaky. She

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Speaker 2: started really early. Sometimes she did her gym class, sometimes

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Speaker 2: she had a day off. She had did that a

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Speaker 2: couple of times a week, and I said to her,

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Speaker 2: do you have the opportunity to go for a walk

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Speaker 2: in the morning. She's like, absolutely not. And I said,

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Speaker 2: what if we focus on for the next week or two,

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Speaker 2: just a really quick, simple breakfast that you either prepped

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Speaker 2: the night before or took her five minutes in the morning,

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Speaker 2: versus the normal porridge that she'd make up, and that

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Speaker 2: would kind of be a ten to fifteen minute routine.

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Speaker 1: Whatever it was.

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Speaker 2: I said, why don't we make some overnight ootes, We

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Speaker 2: do some bakedotes so it's ready to go. And I said,

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Speaker 2: that'll free up five or ten minutes in the morning.

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Speaker 2: And I got her to just go to the end

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Speaker 2: of the street and come back. It was like an

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Speaker 2: extra ten minutes before breakfast every morning. It doesn't sound

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Speaker 2: like a lot, but all of these little things add

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Speaker 2: up to big results, and boom, the next week we

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Speaker 2: jumped on the scale whole another killer down in a week.

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Speaker 2: So it wasn't that it was just what we'd done

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Speaker 2: that week. Like I always said a client, so fat

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Speaker 2: loss is happening in the background. When you see those

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Speaker 2: plateaus on the scale, you don't quit. That's when you go, Okay,

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Speaker 2: if I'm not quite at my goal, I need to

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Speaker 2: change things up. And for her, we couldn't really pull

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Speaker 2: back on nutrition. I couldn't get her to do any

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Speaker 2: more gym classes or any more formal activity. We only

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Speaker 2: had the hours in the day that we had. We

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Speaker 2: couldn't add more hours into her day, even though you

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Speaker 2: know how nice would that be. So we just had

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Speaker 2: to work with what we had. So we just got

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Speaker 2: her moving that little bit more and it paid off tenfold.

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Speaker 2: And it also doesn't increase your hunger too much. Like

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Speaker 2: if I had got her to do an extra three

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Speaker 2: gym classes for the week, it would ramp up her hunger.

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Speaker 2: But just finding these little ways to move her body

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Speaker 2: a little bit more in normal parts of her day

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Speaker 2: paid off a lot. So if you're going through a

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Speaker 2: bit of a plateau you're finding fat loss hard at

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Speaker 2: the moment, focus on that incidental activity. Honestly, it really

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Speaker 2: does pay off.

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Speaker 1: I could not agree more. I have had this conversation

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Speaker 1: with I think three of my clients who are offer

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Speaker 1: space workers to who are what I would describe as

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Speaker 1: not natural movers, So they're really struggled to get exercise

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Speaker 1: in and in particular around utilizing line breaks because so

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Speaker 1: and I don't know if this is a female thing.

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Speaker 1: I don't know if this is an office culture thing,

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Speaker 1: but so many people just don't take any lunch break

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Speaker 1: at all. They work through it, they sit down. So

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Speaker 1: I'll say, you know, you get an hour even if

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Speaker 1: you take twenty to thirty minutes, walk to the shop,

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Speaker 1: get something to eat, have something to eat at your desk,

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Speaker 1: and then use it. This is your time. Or it's

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Speaker 1: similar to you encouraging clients who are not natural movers

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Speaker 1: to at least get on the phone and walk around,

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Speaker 1: or if they've got space, hire a treadmill and just

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Speaker 1: hop on it, because it has to try and be

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Speaker 1: fitting into the day, Whereas I find busy people the

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Speaker 1: idea of getting to the gym is great, but it's

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Speaker 1: probably taking at least an hour, if not two, out

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Speaker 1: of your day. By the time you get there, get changed,

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Speaker 1: whereas it's just looking for ways to put it through

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Speaker 1: the day. Because we know from research that it doesn't

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Speaker 1: matter if you exercise for an hour at high intensity

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Speaker 1: if you then sit for the remaining you know, twelve

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Speaker 1: fourteen hours, you won't be improving your bluecose metabolism, you

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Speaker 1: won't be increasing metabolic rate, you won't be getting the

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Speaker 1: glucose benefits come from moving your muscles regularly, so that

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Speaker 1: incidental is just as important as high intensity, if not

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Speaker 1: more so. So. I have, you know, loads of people

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Speaker 1: who are overtraining and moving too much and exercising and

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Speaker 1: not eating enough, and then I've got another group who

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Speaker 1: are doing ticking the box and the bare minimum, but

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Speaker 1: then sitting for the remainder of the day. So for

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Speaker 1: people who don't love exercise and really find it a struggle,

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Speaker 1: I think that's a great strategy of just looking for

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Speaker 1: ways to pepper through it. So every hour or two,

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Speaker 1: making sure you get up for at least five or

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Speaker 1: ten minutes if you've got stairs at home or in

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Speaker 1: the office, just doing a few flights, parking the car

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Speaker 1: further away, you know, walking up escalator stairs, and certainly

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Speaker 1: using your lunch break, even if it's just for ten minutes,

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Speaker 1: and rather than thinking about it it is arduous, getting changed,

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Speaker 1: doing a walk, getting sweaty, just moving around and picking

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Speaker 1: up some bread or milk or having a reason to

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Speaker 1: get up makes a massive difference. But it has to

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Speaker 1: be a priority, and as I would encourage people to do,

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Speaker 1: you have to schedule it. It won't just drop it

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Speaker 1: in particularly if you don't like doing it, so sure,

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Speaker 1: and I'll encourage clients and say, look, even if you

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Speaker 1: can do it three days of the week, that's going

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Speaker 1: to really add up. So that's a really powerful way

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Speaker 1: of doing it. And I can think off the top

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Speaker 1: of my head, Leanne, of three of my clients who

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Speaker 1: would benefit from that and taking that and using it

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Speaker 1: to improve their incidental straightaway. So I think, very handy,

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Speaker 1: practical tip for increasing movement. But onto the most coveted

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Speaker 1: segment of the session, dumplings.

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Speaker 2: The real reason we're here.

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Speaker 1: Let's be honest. Now, I am a reasonably recent dumpling convert.

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Speaker 1: I don't know why. It just took me a while

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Speaker 1: to get on board, but my husband would always want

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Speaker 1: to go and have dumplings, and I would always be like,

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Speaker 1: oh to Carby, you know, not into it. But probably

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Speaker 1: in the last three to four years I've really come

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Speaker 1: on board. But what really stands out to me, Leanne,

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Speaker 1: is the ranging quality. So in supermarket dumplings in particular,

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Speaker 1: I've noticed some of the well known chef's labeled brands

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Speaker 1: not only do they have added MSG, which you know

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Speaker 1: is one of my pet hates in food flavor and

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Speaker 1: Hanser six two one or similar is another flavor and

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Speaker 1: Hanser six I don't like it. I think it makes

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Speaker 1: you have restless sleep itchy skin, and I think it's

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Speaker 1: not good for us to be programmed to have flavor

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Speaker 1: enhancers in food, and I reckon at least half the

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Speaker 1: mainstream dumpling brands and supermarkets still have flavor enhancers, So

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Speaker 1: that's a hard no from me straight away. Second, you

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Speaker 1: have to look at the quality of the dumpling, and

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Speaker 1: you can infer quality from the additives or the length

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Speaker 1: of the ingredient list, but very specifically from the proportion

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Speaker 1: of meat in them if you're choosing out, say pork

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Speaker 1: or prawn dumpling. So what I wanted to talk about

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Speaker 1: today was the Audi brand, because we do get quite

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Speaker 1: a lot of questions about Audi products, and indeed, I

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Speaker 1: am a big fan of Audi. I regularly go and

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Speaker 1: have a few staple items I pick when it comes

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Speaker 1: to food products that are the same no matter what

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Speaker 1: brand they are, so sliced cheese, long life milk. I

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Speaker 1: will always if I can get the Audi variety because

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Speaker 1: it's much more cost effective and I don't like to

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Speaker 1: pay more for food than you should have to. But

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Speaker 1: the Audi dumplings Leanne are known to be pretty good,

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Speaker 1: and as I said, it took me several attempts to

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Speaker 1: actually get in the store and pick them up, so

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Speaker 1: I wanted to profile them. Now there's a few different types,

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Speaker 1: but I'm talking about the main brand they stock, which

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Speaker 1: is the Urban Eats brand, And I've got the Japanese

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Speaker 1: style pork Guyosa, and I've just lit up my phone

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Speaker 1: because my eyes are so bad I can barely read

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Speaker 1: the labels at the best of time, so I'll just

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Speaker 1: run through the ingredient list. So this is a pack

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Speaker 1: actually I should say that is very large, seven hundred grams,

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Speaker 1: so that is the equivalent I would say of it

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Speaker 1: a feeding a family. That is a decent proportion of dumplings.

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Speaker 1: So ten dollars very reasonable. So the first ingredient here

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Speaker 1: is wheat flour, which is what they'll refer to as

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Speaker 1: the dumpling pastry. But this one I love because it's

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Speaker 1: twenty seven percent pork, so almost thirty percent of that

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Speaker 1: dumpling is meat, which is really good. The high levels,

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Speaker 1: you know, some of them. You'll see her as long

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Speaker 1: as ten in supermarket. They're still they're not what I

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Speaker 1: would call low. They're not low fat. They've got six

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Speaker 1: point nine grams of fat per hundred, so the pork

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Speaker 1: isn't the leanest it could be. It could be better quality,

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Speaker 1: but it's still pretty good. It's less than ten. And

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Speaker 1: what I also like is the added sugars are pretty low,

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Speaker 1: So per hundred grams, the added sugars are only two

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Speaker 1: point five, which is pretty low for a product like

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Speaker 1: a dumpling, which will often have a number of flavors

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Speaker 1: and additives. The list is pretty clean. You know, wheat, flour, pork, cabbage, spring, onion,

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Speaker 1: some soy sauce which will naturally have some admistry in it, thickner,

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Speaker 1: bit of sugar, salt, and because it's only two point

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Speaker 1: five percent sugar, these additives are very small amounts. So

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Speaker 1: there's a bit of vegetable oil in there to mix

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Speaker 1: it and blend it. But overall it's a really clean list.

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Speaker 1: And the sodium per hundred is only three hundred and

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Speaker 1: sixty six milligrams, which is also incredibly low for an

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Speaker 1: Asian food base. And per hundred grams, which is four

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Speaker 1: coosas is almost ten grams of protein, which is high.

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Speaker 1: You know, if you had eight coosas and some edimrmaie

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Speaker 1: beans and some bockchoi, that is a good, healthy, balanced meal,

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Speaker 1: And in this case it's also one that is very

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Speaker 1: budget for for family. So the carbohydrate is twenty two

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Speaker 1: point seven, which is almost two slices of bread for four.

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Speaker 1: So it's not a low carb meal, but it's a

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Speaker 1: relatively low calorie meal overall, particularly if you have four

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Speaker 1: or six as opposed to eight, because it's getting up

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Speaker 1: to about two hundred calories per four. Keep in mind

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Speaker 1: the gooses are quite large, they're quite a heavy kind

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Speaker 1: of serve as well. So I just wanted to give

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Speaker 1: it a big thumbs up because in terms of quality

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Speaker 1: of product in a product that's not necessarily diet sort

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Speaker 1: of low calorie or low car but good quality for

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Speaker 1: the price, a big thumbs up for those urban eats,

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Speaker 1: Japanese style port gooses and the prawn ones and the

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Speaker 1: veggie ones are all really good, and most importantly, they

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Speaker 1: don't have added MSG, which is quite rare when you

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Speaker 1: start to look. There's only a couple of supermarket brands

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Speaker 1: out there, and certainly none of the celebrity chefs, which

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Speaker 1: is really disappointing have a dumpling that either has a

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Speaker 1: high proportion of meat or don't contain added MSG. So yeah,

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Speaker 1: worth a look and if you can track them down,

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Speaker 1: certainly my pick one of my top picks when it

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Speaker 1: comes to supermarket dumplings.

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Speaker 2: Go Aldi.

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Speaker 1: Yeah, tell me what you think, because you're a bit

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Speaker 1: of a dumpling expert. Given Sophie Leanne's mum is an

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Speaker 1: expert on all things cuisines. What do you guys think

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Speaker 1: she does?

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Speaker 2: She makes amazing dumplings and amazing prawn toos. And I

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Speaker 2: must say, back in the day, I did used to

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Speaker 2: make my dumplings swim scratch, but these days I just

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Speaker 2: do not have time. So I'm going to head to

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Speaker 2: Aldi and I am going to try some of them.

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Speaker 2: But they sound great to me. I love nothing more

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Speaker 2: than serving them with some Asian greens, a little bit

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Speaker 2: of sort of oyster sauce, sort of a sesame oil,

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Speaker 2: and you know, just some sesame seeds on top. Really,

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Speaker 2: I think that's a perfect dinner all putting them into

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Speaker 2: a really nice broth with some you know, green beans,

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Speaker 2: buck toy mushrooms, that's sort of thing into a nice

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Speaker 2: like misso style soy broth, so it is quite high

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Speaker 2: in salt, but I think for winter you can't beat

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Speaker 2: it's delicious.

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Speaker 1: I'd probably more likely have this as a higher carb

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Speaker 1: lunch with more dumplings and then like you described as

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Speaker 1: a soup tons of veggia with less to keep the

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Speaker 1: calves under control. If your goal, use fat loss and

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Speaker 1: make sure you're choosing a salt reducee soy as well.

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Speaker 1: That's another tip all right Ly. To finish off our

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Speaker 1: weekly motivational episode, we're going to share a warm breakfast

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Speaker 1: option today because I know a lot of my clients

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Speaker 1: are struggling with feeling bored with breakfast or stick of eggs,

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Speaker 1: and this is a bit of a breakfast bake, I

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Speaker 1: would call it, so you could actually double it as

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Speaker 1: a dessert. But it's an apple and blueberry musically crumble,

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Speaker 1: so you could either make it in a big dish

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Speaker 1: baked baking dish, or you could make it in individual

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Speaker 1: little pots. And it's got a huge amount of fruit

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Speaker 1: in at for large Grani Smith apples, one hundred and

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Speaker 1: twenty five grams of blueberries fresh or frozen, because at

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Speaker 1: the moment the berry prices is increased with just a

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Speaker 1: little bit of sugar. You could use a sugar replacement,

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Speaker 1: although it won't mix as well, a bit of lemon

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Speaker 1: juice and corn flour, just mixing that together and then

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Speaker 1: topping it with some musley. Now you could do it

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Speaker 1: an oat based You could do a gluten free musically,

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Speaker 1: or you could do something like the Carmen's fruit free

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Speaker 1: which is my personal favorite. Copper plain flour. Now, you

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Speaker 1: could certainly use whole meal, and you could also certainly

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Speaker 1: use gluten free, and I've used generally, I used butter

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Speaker 1: half a cup of butter softened. But again, if you

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Speaker 1: wanted to muck around with it, you could probably lower

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Speaker 1: the fat by using a bit of olive oil and lessening.

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Speaker 1: That about all you have to do is preheat the oven,

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Speaker 1: combine the fruit and the first ingredients, the corn, four

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Speaker 1: and sugar, add it to a pie or muffin dish,

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Speaker 1: and then top with the crumble mixture, and then bake

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Speaker 1: it for about forty five minutes and you've got a delicious,

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Speaker 1: healthier dessert warming breakfast bowl. And if you wanted to

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Speaker 1: lighten the breakfast mix, you could use less of the

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Speaker 1: crumble and then serve it with a high protein Greek yogurt,

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Speaker 1: and it would be a delicious, warm breakfast option that

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Speaker 1: would keep you full until I would say lunchtime if

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Speaker 1: you load the protein up. So we'll pop that up

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Speaker 1: on our Instagram. But yeah, just for a little bit

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Speaker 1: of recipe, inspirational variety. That is a very easy recipe,

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Speaker 1: pretty clean on the ingredients. You can fiddle it a

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Speaker 1: little bit if you want to lower the fat from

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Speaker 1: the butter, and delicious so serves as a nice breakfast

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Speaker 1: dessert if you're looking for something a bit more indulgent

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Speaker 1: on these chili winter mornings.

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Speaker 2: That's amazing. And I'd even take the crumble and a

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Speaker 2: little bit of the fruit and use that on a

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Speaker 2: bit of Greek yogurt as like an afternoon tea snack

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Speaker 2: or a pre gym snack. I think would be a

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Speaker 2: great option as well. Obviously a smaller portion if you're

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Speaker 2: not eating it as a main meal, but I think

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Speaker 2: that would go really really well on top of it,

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Speaker 2: a little bit of yogurt for a snack as well,

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Speaker 2: because I.

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Speaker 1: Find people who love granola and musley can really struggle

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Speaker 1: with portions because it's so delicious. So I find if

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Speaker 1: you use it as that crunch or flavor through a

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Speaker 1: protein yogurt or even a cottage cheeseley and it is

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Speaker 1: still all the taste and flavor and fiber, but keeping

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Speaker 1: the portion a bit more balanced so you don't keep

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Speaker 1: just eating the cereal with extra milk, which is where

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Speaker 1: you tip on that bluecose trigger in the brain. And

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Speaker 1: we're actually going to talk about that in our next episode,

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Speaker 1: so stay tuned if you're interested in blood wickos control. Well,

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Speaker 1: that brings us to the end of the Nutrition Couch

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Speaker 1: for another midweek Motivational Wednesday episode. Tell your friends about

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00:18:33,080 --> 00:18:35,040
Speaker 1: us so we can continue to grow. And if you

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00:18:35,080 --> 00:18:37,159
Speaker 1: haven't seen it already and you're in your forties or fifties,

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00:18:37,200 --> 00:18:39,480
Speaker 1: you must read our brand new Perry Guide which is

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Speaker 1: available on our website, the Nutritioncouch dot com. And Leanna

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00:18:42,680 --> 00:18:44,359
Speaker 1: and I are very busy working on our new Snack

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00:18:44,359 --> 00:18:46,320
Speaker 1: Guide to have it out before she has her baby,

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00:18:46,640 --> 00:18:48,439
Speaker 1: and that will also be on its way hopefully in

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00:18:48,440 --> 00:18:50,679
Speaker 1: a couple of weeks. Time. Have a great week, Have

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00:18:50,760 --> 00:18:51,160
Speaker 1: a good week.

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00:18:51,200 --> 00:19:02,160
Speaker 2: Everyone nods.

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Speaker 1: Storm partis