WEBVTT - Using Incidental Exercise to Break Through Fat Loss Plateaus. Road Testing Aldi Packet Dumplings. Susie Breakfast Crumble Recipe. 0:00:00.240 --> 0:00:03.760 Do you exercise regularly and routinely hit your daily ten 0:00:03.800 --> 0:00:07.800 thousand step target, yet despite your best efforts, the scales 0:00:07.960 --> 0:00:12.000 simply will not budge. On today's midweek motivational episode of 0:00:12.000 --> 0:00:15.440 The Nutrition Couch podcast, Leanne shares a case study which 0:00:15.480 --> 0:00:18.880 shows that our exercise effectiveness is not always about ticking 0:00:18.880 --> 0:00:21.880 the box on the numbers each day, rather than moving 0:00:21.960 --> 0:00:25.639 in the right way. Hi, I'm Susie Burrow and Olean Wood, 0:00:25.760 --> 0:00:27.960 and each week we bring you The Nutrition Couch, the 0:00:28.000 --> 0:00:30.520 bi weekly podcast keeping you up to date on everything 0:00:30.560 --> 0:00:33.040 you need to know in the world of nutrition, as 0:00:33.040 --> 0:00:36.840 well as our exercise targets. Today we test road tests 0:00:37.320 --> 0:00:40.120 a budget friendly variety of dumplings that Leanne and I 0:00:40.159 --> 0:00:42.839 are both big fans of, and our weekly recipe is 0:00:42.880 --> 0:00:46.360 a perfect hot breakfast option to keep you satisfied and 0:00:46.440 --> 0:00:50.240 full now that winter has well and truly arrived. So Leanne, 0:00:50.320 --> 0:00:53.040 we love to share our hands on case studies because 0:00:53.040 --> 0:00:55.600 I think that they're so telling about what is happening 0:00:55.600 --> 0:00:58.280 in clinic with clients that we're seeing, and of course 0:00:58.320 --> 0:01:00.720 as part of a weight loss program, and both you 0:01:00.760 --> 0:01:02.760 and I specialize in weight loss and we primarily see 0:01:02.760 --> 0:01:05.200 women for weight loss. You know over the course of 0:01:05.319 --> 0:01:07.679 say the twelve weeks the twenty four weeks, that we 0:01:07.760 --> 0:01:11.400 may see people. Different variables come up all the time. 0:01:11.640 --> 0:01:13.560 And so one that we hadn't discussed for a while, 0:01:13.560 --> 0:01:15.720 and you said, I've got a perfect case study was 0:01:15.760 --> 0:01:19.240 about incidental exercise. And that certainly resonated with me because 0:01:19.280 --> 0:01:21.840 I certainly have many female clients whore going to the 0:01:21.840 --> 0:01:25.520 gym but also getting way above ten thousand steps per 0:01:25.600 --> 0:01:29.319 day and yet maybe struggling still to see that elusive 0:01:29.440 --> 0:01:32.000 change on the scales. So you were telling me about 0:01:32.000 --> 0:01:35.440 a very interesting client of yours who it demonstrated some 0:01:35.720 --> 0:01:38.840 insight into the importance of incidental movement. Is that? Is 0:01:38.840 --> 0:01:39.280 that right? 0:01:39.959 --> 0:01:42.720 But firstly, can I say, when you say rotests and dumplings, 0:01:42.720 --> 0:01:43.520 did you bring yourself? 0:01:44.160 --> 0:01:49.400 I find that I have to go to four audis 0:01:49.560 --> 0:01:52.760 to get the dumplings. Everyone's onto them already, I think. 0:01:53.080 --> 0:01:55.280 But I wanted to talk about dumplings and we'll come 0:01:55.320 --> 0:01:58.040 back to it because there's a really big difference in 0:01:58.040 --> 0:02:00.080 the nutritional profile of dumplings, and there's a couple of 0:02:00.200 --> 0:02:01.880 things I want people to be really aware of when 0:02:01.960 --> 0:02:04.520 checking them out. So I had to because you can't 0:02:04.520 --> 0:02:07.640 find any audi nutritionals online, which is incredibly frustrating. 0:02:07.680 --> 0:02:08.280 It's so annoying. 0:02:08.440 --> 0:02:10.679 I had to keep going back to Outis until I 0:02:10.760 --> 0:02:13.679 found this bag. I've got today to read the numbers off. 0:02:13.960 --> 0:02:16.320 But yeah, they sell out like hotcakes. So I think 0:02:16.320 --> 0:02:19.320 a lot of people love my dumpling review. So that's 0:02:19.320 --> 0:02:20.639 coming up. People, you'll have. 0:02:20.600 --> 0:02:21.840 To bring me some. I don't think we should do 0:02:21.880 --> 0:02:24.160 a proper road test without a proper taste test next time. 0:02:24.320 --> 0:02:27.200 FYI, she's pregnant people, thirty how many weeks? 0:02:27.240 --> 0:02:31.639 Again? Forty feels like forty thirty three or something too 0:02:31.680 --> 0:02:34.560 pregnant too. She's a kid, she's thinking dumplings in this 0:02:34.600 --> 0:02:39.000 stretchy pants stage, not leaving or right incidental exercise. So 0:02:39.360 --> 0:02:41.560 I have a client, Susie, and she smashed it. So 0:02:41.639 --> 0:02:43.760 I offer a twelve week program. I think she's in 0:02:43.840 --> 0:02:47.480 about week ten with me, and she has lost about 0:02:47.520 --> 0:02:49.360 six kilos so far, and she's got another two to 0:02:49.400 --> 0:02:50.880 go to our goal. And I was like, all right, 0:02:50.960 --> 0:02:52.839 let's ramp it up for the last couple of two weeks. 0:02:52.880 --> 0:02:54.680 So we've hit a plata in the last two weeks. 0:02:54.880 --> 0:02:56.440 She's done really, really well. She got a lot of 0:02:56.440 --> 0:02:58.480 weight off quite quickly, and then we sort of plateaued 0:02:58.520 --> 0:03:00.000 for a week or two, and I said, we've got 0:03:00.080 --> 0:03:03.040 three options here. We have the pullback on nutrition, we 0:03:03.200 --> 0:03:06.160 increase exercise, or we bring you out of the deficit altogether. 0:03:06.240 --> 0:03:08.560 We aim to maintain. And we reversed at you and 0:03:08.600 --> 0:03:10.440 she was like, no, no, I've still got two killers 0:03:10.440 --> 0:03:13.040 to my goal. I want to keep going now. Moving 0:03:13.080 --> 0:03:15.560 back on nutrition wasn't really an option, Like, we were 0:03:15.560 --> 0:03:17.919 pretty lean with her nutrition. She was allowed a couple 0:03:17.960 --> 0:03:20.520 of wines a week, She made ninety percent of her 0:03:20.520 --> 0:03:22.600 meals from scratch. She was really passing it if she 0:03:22.639 --> 0:03:25.160 had work lunches. She was choosing lean options. She wasn't 0:03:25.160 --> 0:03:27.600 going towards a bread basket like she was pretty lean. 0:03:27.639 --> 0:03:29.720 We didn't have a lot of wiggle room nutrition wise 0:03:30.120 --> 0:03:33.440 due to her intensive I guess work schedule. We didn't 0:03:33.440 --> 0:03:35.440 really have a lot of room exercise wise either. She 0:03:35.520 --> 0:03:37.480 was sort of doing the mac she could do. So 0:03:37.520 --> 0:03:38.760 I was sort of like, oh, how am I going 0:03:38.800 --> 0:03:41.000 to pull back further in this deficit? Because when a 0:03:41.040 --> 0:03:44.400 client hits a true plateau, like you and I both know, Susie, 0:03:44.440 --> 0:03:46.440 we have a couple of options. We pull back on nutrition, 0:03:46.520 --> 0:03:48.960 we increase exercise, or we just go right, this deficit 0:03:49.040 --> 0:03:50.480 is no longer working. We get you out and we 0:03:50.560 --> 0:03:52.640 build some more calories back in. But I had a 0:03:52.680 --> 0:03:54.440 one molet thing up my sleeve, which I thought, you 0:03:54.480 --> 0:03:57.760 know what, we haven't really tried to increase incidental activity. 0:03:58.000 --> 0:03:59.600 And if you look at a lot of the research 0:03:59.600 --> 0:04:03.160 around that loss, it's called this neat this non exercise 0:04:03.200 --> 0:04:07.400 activity thermogenesis. So it's really this type of activity or 0:04:07.440 --> 0:04:10.320 I guess, non formal exercise that we wouldn't class as 0:04:10.360 --> 0:04:13.000 actual exercise. So it's just general day to day movement 0:04:13.000 --> 0:04:15.720 where your body's burning these calories, but it's not what 0:04:15.760 --> 0:04:18.040 we would consider exercise. So I said to her, I 0:04:18.080 --> 0:04:20.680 know she does big work calls, big conference call. She's 0:04:20.720 --> 0:04:22.799 often you know, on the phone for long periods of time. 0:04:23.080 --> 0:04:25.359 I said to her, could you get a headset at work? 0:04:25.520 --> 0:04:28.880 And she was like, yes, but why? And I said, 0:04:28.880 --> 0:04:31.239 we'll get a headset or put some you know, Apple 0:04:31.279 --> 0:04:32.880 epods in or something like that, and I want you 0:04:32.960 --> 0:04:34.560 to pace at your desk. Her, I want you to 0:04:34.600 --> 0:04:36.240 walk up and down the corridor. So when you're in 0:04:36.279 --> 0:04:39.200 these big long international conference calls or when you're sitting 0:04:39.240 --> 0:04:41.400 around and you're waiting for clients to come off hold 0:04:41.440 --> 0:04:43.360 or whatever it might be. I want you pacing, and 0:04:43.360 --> 0:04:45.239 I want you sitting at your butt at the desk 0:04:45.279 --> 0:04:47.520 for like ten twelve hours a day. She worked really 0:04:47.560 --> 0:04:50.120 long hours, and she got her exercise class in, but 0:04:50.160 --> 0:04:52.080 it was kind of like, you know, forty minutes in 0:04:52.120 --> 0:04:53.760 the gym, and then it was like sitting down for 0:04:53.760 --> 0:04:55.880 about ten hours a day. So the first thing we 0:04:55.880 --> 0:04:57.840 did was get to get a headset and actually get 0:04:57.880 --> 0:05:00.240 some steps out while she was sitting around waiting these 0:05:00.279 --> 0:05:02.840 calls to connect or people were you know, typing away 0:05:02.880 --> 0:05:05.040 their computer doing something on their end, and she wasn't 0:05:05.040 --> 0:05:07.880 doing too much. The second thing she often would go 0:05:07.960 --> 0:05:10.680 to a lot of conferences and trainings, whether she was presenting, 0:05:10.720 --> 0:05:12.000 but a lot of the time that she was just 0:05:12.080 --> 0:05:14.880 listening in or like facilitating. And I said to her, 0:05:15.040 --> 0:05:18.720 at those conferences, there's normally morning tea, lunch, and afternoon tea. 0:05:18.839 --> 0:05:20.080 And I said, the last thing you want to do 0:05:20.120 --> 0:05:22.560 at a conference, particularly when the goldlest fat loss, is 0:05:22.680 --> 0:05:26.120 overeat when you're barely moving. So she took those opportunities 0:05:26.160 --> 0:05:28.320 at the conference to go for a little minie wook 0:05:28.400 --> 0:05:31.080 at morning tea and afternoon tea. The dual benefit was 0:05:31.120 --> 0:05:34.520 that reduced the temptation to eat the brownies and the 0:05:34.600 --> 0:05:36.240 you know, the pastries and all that sort of thing 0:05:36.320 --> 0:05:38.840 that was around at that time. She got some fresh air, 0:05:38.880 --> 0:05:40.599 she got a little bit of vitamin D when she 0:05:40.600 --> 0:05:42.479 stepped outside, and she got a little bit of steps 0:05:42.560 --> 0:05:44.920 up as well. We also got her when she went 0:05:44.960 --> 0:05:46.760 to do the weekly grocery shopping. She only went to 0:05:46.760 --> 0:05:48.920 the shops once or twice a week. We got at 0:05:48.960 --> 0:05:51.279 a park on the opposite side to where like the 0:05:51.400 --> 0:05:53.920 entrance was to the grocery store to the supermarket, so 0:05:53.920 --> 0:05:55.880 she'd just get a couple of extra steps going in 0:05:55.960 --> 0:05:58.640 through the you know, going across the car park. And 0:05:58.640 --> 0:06:01.000 then I also got to take the steps or use 0:06:01.080 --> 0:06:04.440 you know, the trolley ramp versus using the travelators or 0:06:04.520 --> 0:06:07.280 using the lifts at the shops as well. And then 0:06:07.320 --> 0:06:09.440 the final thing we did to build up her incidental 0:06:09.480 --> 0:06:12.120 exercise was just ten minutes of walking before breaky. She 0:06:12.160 --> 0:06:14.839 started really early. Sometimes she did her gym class, sometimes 0:06:14.880 --> 0:06:16.160 she had a day off. She had did that a 0:06:16.200 --> 0:06:18.280 couple of times a week, and I said to her, 0:06:18.320 --> 0:06:19.840 do you have the opportunity to go for a walk 0:06:19.880 --> 0:06:22.000 in the morning. She's like, absolutely not. And I said, 0:06:22.000 --> 0:06:23.920 what if we focus on for the next week or two, 0:06:24.040 --> 0:06:26.400 just a really quick, simple breakfast that you either prepped 0:06:26.400 --> 0:06:29.000 the night before or took her five minutes in the morning, 0:06:29.080 --> 0:06:31.040 versus the normal porridge that she'd make up, and that 0:06:31.040 --> 0:06:33.480 would kind of be a ten to fifteen minute routine. 0:06:33.520 --> 0:06:34.120 Whatever it was. 0:06:34.320 --> 0:06:36.000 I said, why don't we make some overnight ootes, We 0:06:36.080 --> 0:06:37.960 do some bakedotes so it's ready to go. And I said, 0:06:37.960 --> 0:06:39.880 that'll free up five or ten minutes in the morning. 0:06:40.040 --> 0:06:41.240 And I got her to just go to the end 0:06:41.279 --> 0:06:42.880 of the street and come back. It was like an 0:06:42.880 --> 0:06:45.839 extra ten minutes before breakfast every morning. It doesn't sound 0:06:45.920 --> 0:06:48.760 like a lot, but all of these little things add 0:06:48.880 --> 0:06:51.160 up to big results, and boom, the next week we 0:06:51.320 --> 0:06:54.000 jumped on the scale whole another killer down in a week. 0:06:54.279 --> 0:06:56.160 So it wasn't that it was just what we'd done 0:06:56.240 --> 0:06:58.000 that week. Like I always said a client, so fat 0:06:58.000 --> 0:07:00.600 loss is happening in the background. When you see those 0:07:00.640 --> 0:07:03.240 plateaus on the scale, you don't quit. That's when you go, Okay, 0:07:03.240 --> 0:07:05.120 if I'm not quite at my goal, I need to 0:07:05.160 --> 0:07:07.440 change things up. And for her, we couldn't really pull 0:07:07.520 --> 0:07:09.800 back on nutrition. I couldn't get her to do any 0:07:09.840 --> 0:07:13.120 more gym classes or any more formal activity. We only 0:07:13.160 --> 0:07:14.680 had the hours in the day that we had. We 0:07:14.680 --> 0:07:17.440 couldn't add more hours into her day, even though you 0:07:17.480 --> 0:07:19.400 know how nice would that be. So we just had 0:07:19.400 --> 0:07:21.360 to work with what we had. So we just got 0:07:21.360 --> 0:07:24.760 her moving that little bit more and it paid off tenfold. 0:07:25.080 --> 0:07:27.640 And it also doesn't increase your hunger too much. Like 0:07:27.640 --> 0:07:29.120 if I had got her to do an extra three 0:07:29.160 --> 0:07:32.000 gym classes for the week, it would ramp up her hunger. 0:07:32.160 --> 0:07:34.720 But just finding these little ways to move her body 0:07:34.720 --> 0:07:36.920 a little bit more in normal parts of her day 0:07:37.280 --> 0:07:38.800 paid off a lot. So if you're going through a 0:07:38.800 --> 0:07:40.760 bit of a plateau you're finding fat loss hard at 0:07:40.760 --> 0:07:44.400 the moment, focus on that incidental activity. Honestly, it really 0:07:44.400 --> 0:07:45.000 does pay off. 0:07:45.040 --> 0:07:47.200 I could not agree more. I have had this conversation 0:07:47.320 --> 0:07:49.560 with I think three of my clients who are offer 0:07:49.600 --> 0:07:53.400 space workers to who are what I would describe as 0:07:53.480 --> 0:07:56.640 not natural movers, So they're really struggled to get exercise 0:07:56.680 --> 0:08:01.440 in and in particular around utilizing line breaks because so 0:08:01.600 --> 0:08:03.240 and I don't know if this is a female thing. 0:08:03.720 --> 0:08:05.720 I don't know if this is an office culture thing, 0:08:06.560 --> 0:08:09.320 but so many people just don't take any lunch break 0:08:09.360 --> 0:08:11.280 at all. They work through it, they sit down. So 0:08:11.360 --> 0:08:13.760 I'll say, you know, you get an hour even if 0:08:13.800 --> 0:08:16.280 you take twenty to thirty minutes, walk to the shop, 0:08:16.600 --> 0:08:19.160 get something to eat, have something to eat at your desk, 0:08:19.240 --> 0:08:21.600 and then use it. This is your time. Or it's 0:08:21.600 --> 0:08:24.760 similar to you encouraging clients who are not natural movers 0:08:24.800 --> 0:08:27.520 to at least get on the phone and walk around, 0:08:27.800 --> 0:08:30.280 or if they've got space, hire a treadmill and just 0:08:30.360 --> 0:08:32.600 hop on it, because it has to try and be 0:08:32.679 --> 0:08:35.520 fitting into the day, Whereas I find busy people the 0:08:35.559 --> 0:08:37.719 idea of getting to the gym is great, but it's 0:08:37.720 --> 0:08:39.800 probably taking at least an hour, if not two, out 0:08:39.800 --> 0:08:41.680 of your day. By the time you get there, get changed, 0:08:41.920 --> 0:08:44.360 whereas it's just looking for ways to put it through 0:08:44.360 --> 0:08:46.920 the day. Because we know from research that it doesn't 0:08:46.920 --> 0:08:49.040 matter if you exercise for an hour at high intensity 0:08:49.120 --> 0:08:52.120 if you then sit for the remaining you know, twelve 0:08:52.240 --> 0:08:56.439 fourteen hours, you won't be improving your bluecose metabolism, you 0:08:56.559 --> 0:08:58.959 won't be increasing metabolic rate, you won't be getting the 0:08:59.000 --> 0:09:02.560 glucose benefits come from moving your muscles regularly, so that 0:09:02.640 --> 0:09:05.080 incidental is just as important as high intensity, if not 0:09:05.200 --> 0:09:07.880 more so. So. I have, you know, loads of people 0:09:08.000 --> 0:09:11.080 who are overtraining and moving too much and exercising and 0:09:11.120 --> 0:09:13.520 not eating enough, and then I've got another group who 0:09:13.600 --> 0:09:15.880 are doing ticking the box and the bare minimum, but 0:09:15.960 --> 0:09:18.680 then sitting for the remainder of the day. So for 0:09:18.720 --> 0:09:21.640 people who don't love exercise and really find it a struggle, 0:09:21.960 --> 0:09:24.080 I think that's a great strategy of just looking for 0:09:24.120 --> 0:09:26.600 ways to pepper through it. So every hour or two, 0:09:26.640 --> 0:09:28.320 making sure you get up for at least five or 0:09:28.320 --> 0:09:30.480 ten minutes if you've got stairs at home or in 0:09:30.480 --> 0:09:33.240 the office, just doing a few flights, parking the car 0:09:33.280 --> 0:09:37.280 further away, you know, walking up escalator stairs, and certainly 0:09:37.360 --> 0:09:39.680 using your lunch break, even if it's just for ten minutes, 0:09:39.720 --> 0:09:43.040 and rather than thinking about it it is arduous, getting changed, 0:09:43.160 --> 0:09:46.000 doing a walk, getting sweaty, just moving around and picking 0:09:46.040 --> 0:09:47.720 up some bread or milk or having a reason to 0:09:47.760 --> 0:09:50.720 get up makes a massive difference. But it has to 0:09:50.760 --> 0:09:53.560 be a priority, and as I would encourage people to do, 0:09:53.600 --> 0:09:55.520 you have to schedule it. It won't just drop it 0:09:55.600 --> 0:09:58.240 in particularly if you don't like doing it, so sure, 0:09:58.280 --> 0:10:01.400 and I'll encourage clients and say, look, even if you 0:10:01.520 --> 0:10:04.040 can do it three days of the week, that's going 0:10:04.080 --> 0:10:07.040 to really add up. So that's a really powerful way 0:10:07.080 --> 0:10:08.839 of doing it. And I can think off the top 0:10:08.840 --> 0:10:10.320 of my head, Leanne, of three of my clients who 0:10:10.360 --> 0:10:14.079 would benefit from that and taking that and using it 0:10:14.200 --> 0:10:17.760 to improve their incidental straightaway. So I think, very handy, 0:10:17.800 --> 0:10:21.400 practical tip for increasing movement. But onto the most coveted 0:10:21.440 --> 0:10:23.479 segment of the session, dumplings. 0:10:23.600 --> 0:10:24.440 The real reason we're here. 0:10:24.480 --> 0:10:29.400 Let's be honest. Now, I am a reasonably recent dumpling convert. 0:10:29.960 --> 0:10:31.520 I don't know why. It just took me a while 0:10:31.600 --> 0:10:34.520 to get on board, but my husband would always want 0:10:34.520 --> 0:10:36.320 to go and have dumplings, and I would always be like, 0:10:36.320 --> 0:10:39.079 oh to Carby, you know, not into it. But probably 0:10:39.120 --> 0:10:40.800 in the last three to four years I've really come 0:10:40.840 --> 0:10:43.920 on board. But what really stands out to me, Leanne, 0:10:43.960 --> 0:10:47.959 is the ranging quality. So in supermarket dumplings in particular, 0:10:48.000 --> 0:10:50.800 I've noticed some of the well known chef's labeled brands 0:10:51.160 --> 0:10:53.199 not only do they have added MSG, which you know 0:10:53.360 --> 0:10:56.000 is one of my pet hates in food flavor and 0:10:56.080 --> 0:10:59.319 Hanser six two one or similar is another flavor and 0:10:59.360 --> 0:11:02.520 Hanser six I don't like it. I think it makes 0:11:02.600 --> 0:11:05.760 you have restless sleep itchy skin, and I think it's 0:11:05.760 --> 0:11:07.600 not good for us to be programmed to have flavor 0:11:07.640 --> 0:11:11.280 enhancers in food, and I reckon at least half the 0:11:11.360 --> 0:11:14.319 mainstream dumpling brands and supermarkets still have flavor enhancers, So 0:11:14.400 --> 0:11:17.720 that's a hard no from me straight away. Second, you 0:11:17.800 --> 0:11:19.920 have to look at the quality of the dumpling, and 0:11:19.960 --> 0:11:22.720 you can infer quality from the additives or the length 0:11:22.760 --> 0:11:25.960 of the ingredient list, but very specifically from the proportion 0:11:26.080 --> 0:11:28.240 of meat in them if you're choosing out, say pork 0:11:28.360 --> 0:11:31.400 or prawn dumpling. So what I wanted to talk about 0:11:31.400 --> 0:11:33.800 today was the Audi brand, because we do get quite 0:11:33.840 --> 0:11:36.240 a lot of questions about Audi products, and indeed, I 0:11:36.280 --> 0:11:38.679 am a big fan of Audi. I regularly go and 0:11:38.679 --> 0:11:41.280 have a few staple items I pick when it comes 0:11:41.320 --> 0:11:43.200 to food products that are the same no matter what 0:11:43.240 --> 0:11:46.400 brand they are, so sliced cheese, long life milk. I 0:11:46.440 --> 0:11:49.240 will always if I can get the Audi variety because 0:11:49.240 --> 0:11:51.640 it's much more cost effective and I don't like to 0:11:51.640 --> 0:11:54.720 pay more for food than you should have to. But 0:11:55.400 --> 0:11:59.800 the Audi dumplings Leanne are known to be pretty good, 0:12:00.240 --> 0:12:02.040 and as I said, it took me several attempts to 0:12:02.040 --> 0:12:04.400 actually get in the store and pick them up, so 0:12:04.440 --> 0:12:07.000 I wanted to profile them. Now there's a few different types, 0:12:07.000 --> 0:12:09.160 but I'm talking about the main brand they stock, which 0:12:09.200 --> 0:12:11.600 is the Urban Eats brand, And I've got the Japanese 0:12:11.600 --> 0:12:14.760 style pork Guyosa, and I've just lit up my phone 0:12:14.800 --> 0:12:16.680 because my eyes are so bad I can barely read 0:12:16.720 --> 0:12:18.959 the labels at the best of time, so I'll just 0:12:19.040 --> 0:12:21.200 run through the ingredient list. So this is a pack 0:12:21.320 --> 0:12:25.680 actually I should say that is very large, seven hundred grams, 0:12:25.880 --> 0:12:28.000 so that is the equivalent I would say of it 0:12:28.120 --> 0:12:31.560 a feeding a family. That is a decent proportion of dumplings. 0:12:31.640 --> 0:12:35.080 So ten dollars very reasonable. So the first ingredient here 0:12:35.120 --> 0:12:36.920 is wheat flour, which is what they'll refer to as 0:12:36.920 --> 0:12:39.520 the dumpling pastry. But this one I love because it's 0:12:39.559 --> 0:12:43.400 twenty seven percent pork, so almost thirty percent of that 0:12:43.520 --> 0:12:46.680 dumpling is meat, which is really good. The high levels, 0:12:46.720 --> 0:12:48.000 you know, some of them. You'll see her as long 0:12:48.040 --> 0:12:50.880 as ten in supermarket. They're still they're not what I 0:12:50.920 --> 0:12:53.199 would call low. They're not low fat. They've got six 0:12:53.240 --> 0:12:56.080 point nine grams of fat per hundred, so the pork 0:12:56.160 --> 0:12:59.000 isn't the leanest it could be. It could be better quality, 0:12:59.360 --> 0:13:01.360 but it's still pretty good. It's less than ten. And 0:13:01.360 --> 0:13:03.960 what I also like is the added sugars are pretty low, 0:13:04.520 --> 0:13:07.040 So per hundred grams, the added sugars are only two 0:13:07.080 --> 0:13:11.120 point five, which is pretty low for a product like 0:13:11.160 --> 0:13:13.240 a dumpling, which will often have a number of flavors 0:13:13.240 --> 0:13:17.880 and additives. The list is pretty clean. You know, wheat, flour, pork, cabbage, spring, onion, 0:13:18.040 --> 0:13:21.720 some soy sauce which will naturally have some admistry in it, thickner, 0:13:22.000 --> 0:13:24.280 bit of sugar, salt, and because it's only two point 0:13:24.280 --> 0:13:27.040 five percent sugar, these additives are very small amounts. So 0:13:27.040 --> 0:13:29.200 there's a bit of vegetable oil in there to mix 0:13:29.280 --> 0:13:32.439 it and blend it. But overall it's a really clean list. 0:13:32.640 --> 0:13:35.319 And the sodium per hundred is only three hundred and 0:13:35.360 --> 0:13:38.480 sixty six milligrams, which is also incredibly low for an 0:13:38.559 --> 0:13:42.959 Asian food base. And per hundred grams, which is four 0:13:43.000 --> 0:13:47.680 coosas is almost ten grams of protein, which is high. 0:13:47.840 --> 0:13:51.560 You know, if you had eight coosas and some edimrmaie 0:13:51.559 --> 0:13:55.360 beans and some bockchoi, that is a good, healthy, balanced meal, 0:13:55.880 --> 0:13:59.280 And in this case it's also one that is very 0:13:59.360 --> 0:14:02.960 budget for for family. So the carbohydrate is twenty two 0:14:03.000 --> 0:14:05.400 point seven, which is almost two slices of bread for four. 0:14:05.440 --> 0:14:07.559 So it's not a low carb meal, but it's a 0:14:07.600 --> 0:14:11.000 relatively low calorie meal overall, particularly if you have four 0:14:11.160 --> 0:14:13.320 or six as opposed to eight, because it's getting up 0:14:13.320 --> 0:14:15.920 to about two hundred calories per four. Keep in mind 0:14:15.960 --> 0:14:18.559 the gooses are quite large, they're quite a heavy kind 0:14:18.600 --> 0:14:21.040 of serve as well. So I just wanted to give 0:14:21.080 --> 0:14:23.600 it a big thumbs up because in terms of quality 0:14:23.760 --> 0:14:27.720 of product in a product that's not necessarily diet sort 0:14:27.720 --> 0:14:31.520 of low calorie or low car but good quality for 0:14:31.600 --> 0:14:35.200 the price, a big thumbs up for those urban eats, 0:14:35.280 --> 0:14:38.120 Japanese style port gooses and the prawn ones and the 0:14:38.160 --> 0:14:41.480 veggie ones are all really good, and most importantly, they 0:14:41.480 --> 0:14:43.680 don't have added MSG, which is quite rare when you 0:14:43.680 --> 0:14:47.200 start to look. There's only a couple of supermarket brands 0:14:47.240 --> 0:14:49.400 out there, and certainly none of the celebrity chefs, which 0:14:49.440 --> 0:14:52.320 is really disappointing have a dumpling that either has a 0:14:52.400 --> 0:14:57.680 high proportion of meat or don't contain added MSG. So yeah, 0:14:57.800 --> 0:14:59.440 worth a look and if you can track them down, 0:14:59.480 --> 0:15:02.080 certainly my pick one of my top picks when it 0:15:02.080 --> 0:15:03.640 comes to supermarket dumplings. 0:15:04.120 --> 0:15:04.640 Go Aldi. 0:15:04.800 --> 0:15:06.160 Yeah, tell me what you think, because you're a bit 0:15:06.160 --> 0:15:09.480 of a dumpling expert. Given Sophie Leanne's mum is an 0:15:09.480 --> 0:15:12.520 expert on all things cuisines. What do you guys think 0:15:12.680 --> 0:15:13.080 she does? 0:15:13.120 --> 0:15:15.600 She makes amazing dumplings and amazing prawn toos. And I 0:15:15.640 --> 0:15:17.000 must say, back in the day, I did used to 0:15:17.040 --> 0:15:19.120 make my dumplings swim scratch, but these days I just 0:15:19.560 --> 0:15:21.480 do not have time. So I'm going to head to 0:15:21.520 --> 0:15:22.960 Aldi and I am going to try some of them. 0:15:22.960 --> 0:15:25.040 But they sound great to me. I love nothing more 0:15:25.080 --> 0:15:27.160 than serving them with some Asian greens, a little bit 0:15:27.160 --> 0:15:29.160 of sort of oyster sauce, sort of a sesame oil, 0:15:29.200 --> 0:15:32.040 and you know, just some sesame seeds on top. Really, 0:15:32.080 --> 0:15:33.960 I think that's a perfect dinner all putting them into 0:15:34.000 --> 0:15:36.360 a really nice broth with some you know, green beans, 0:15:36.360 --> 0:15:38.680 buck toy mushrooms, that's sort of thing into a nice 0:15:38.720 --> 0:15:41.640 like misso style soy broth, so it is quite high 0:15:41.680 --> 0:15:43.760 in salt, but I think for winter you can't beat 0:15:43.800 --> 0:15:44.600 it's delicious. 0:15:44.760 --> 0:15:47.080 I'd probably more likely have this as a higher carb 0:15:47.200 --> 0:15:50.440 lunch with more dumplings and then like you described as 0:15:50.440 --> 0:15:53.000 a soup tons of veggia with less to keep the 0:15:53.040 --> 0:15:56.080 calves under control. If your goal, use fat loss and 0:15:56.120 --> 0:15:58.200 make sure you're choosing a salt reducee soy as well. 0:15:58.200 --> 0:16:00.880 That's another tip all right Ly. To finish off our 0:16:00.920 --> 0:16:04.040 weekly motivational episode, we're going to share a warm breakfast 0:16:04.120 --> 0:16:07.640 option today because I know a lot of my clients 0:16:07.680 --> 0:16:10.640 are struggling with feeling bored with breakfast or stick of eggs, 0:16:11.120 --> 0:16:13.120 and this is a bit of a breakfast bake, I 0:16:13.120 --> 0:16:14.840 would call it, so you could actually double it as 0:16:14.880 --> 0:16:18.400 a dessert. But it's an apple and blueberry musically crumble, 0:16:18.480 --> 0:16:19.960 so you could either make it in a big dish 0:16:20.080 --> 0:16:22.640 baked baking dish, or you could make it in individual 0:16:22.680 --> 0:16:25.160 little pots. And it's got a huge amount of fruit 0:16:25.160 --> 0:16:27.160 in at for large Grani Smith apples, one hundred and 0:16:27.160 --> 0:16:29.320 twenty five grams of blueberries fresh or frozen, because at 0:16:29.360 --> 0:16:31.880 the moment the berry prices is increased with just a 0:16:31.880 --> 0:16:33.920 little bit of sugar. You could use a sugar replacement, 0:16:33.960 --> 0:16:36.200 although it won't mix as well, a bit of lemon 0:16:36.280 --> 0:16:38.720 juice and corn flour, just mixing that together and then 0:16:38.760 --> 0:16:41.040 topping it with some musley. Now you could do it 0:16:41.080 --> 0:16:43.160 an oat based You could do a gluten free musically, 0:16:43.280 --> 0:16:45.440 or you could do something like the Carmen's fruit free 0:16:45.440 --> 0:16:48.440 which is my personal favorite. Copper plain flour. Now, you 0:16:48.480 --> 0:16:50.600 could certainly use whole meal, and you could also certainly 0:16:50.720 --> 0:16:53.760 use gluten free, and I've used generally, I used butter 0:16:53.840 --> 0:16:56.200 half a cup of butter softened. But again, if you 0:16:56.240 --> 0:16:58.120 wanted to muck around with it, you could probably lower 0:16:58.120 --> 0:17:00.760 the fat by using a bit of olive oil and lessening. 0:17:00.800 --> 0:17:03.160 That about all you have to do is preheat the oven, 0:17:03.360 --> 0:17:05.880 combine the fruit and the first ingredients, the corn, four 0:17:05.960 --> 0:17:08.200 and sugar, add it to a pie or muffin dish, 0:17:08.240 --> 0:17:11.320 and then top with the crumble mixture, and then bake 0:17:11.359 --> 0:17:14.320 it for about forty five minutes and you've got a delicious, 0:17:14.440 --> 0:17:17.600 healthier dessert warming breakfast bowl. And if you wanted to 0:17:17.680 --> 0:17:19.720 lighten the breakfast mix, you could use less of the 0:17:19.760 --> 0:17:22.679 crumble and then serve it with a high protein Greek yogurt, 0:17:23.240 --> 0:17:25.720 and it would be a delicious, warm breakfast option that 0:17:25.760 --> 0:17:28.400 would keep you full until I would say lunchtime if 0:17:28.400 --> 0:17:30.560