1 00:00:00,840 --> 00:00:04,120 Speaker 1: Chances are you know that protein is a supernutrient when 2 00:00:04,120 --> 00:00:06,920 Speaker 1: it comes to metabolism and weight control, and you make 3 00:00:06,960 --> 00:00:09,319 Speaker 1: an effort to get enough. But what may come as 4 00:00:09,360 --> 00:00:12,160 Speaker 1: a surprise is that not all foods are considered equal 5 00:00:12,200 --> 00:00:14,840 Speaker 1: when it comes to protein. On this week's episode of 6 00:00:14,840 --> 00:00:17,400 Speaker 1: The Nutrition Couch, we chat all things protein in food 7 00:00:17,720 --> 00:00:19,279 Speaker 1: and the numbers may surprise you. 8 00:00:19,880 --> 00:00:22,480 Speaker 2: Hi. I'm Cuzy Burrell and Emily and Ward. 9 00:00:22,560 --> 00:00:25,040 Speaker 1: And together we bring you The Nutrition Couch, the weekly 10 00:00:25,040 --> 00:00:27,000 Speaker 1: podcast that keeps you up to date on everything you 11 00:00:27,040 --> 00:00:29,400 Speaker 1: need to know in the world of nutrition as well 12 00:00:29,400 --> 00:00:31,840 Speaker 1: as protein and food. We take a closer look at 13 00:00:31,840 --> 00:00:35,280 Speaker 1: the difference between eating to satisfy versus eating for your 14 00:00:35,360 --> 00:00:38,919 Speaker 1: nutritional goals. We found a new salad dressing to discuss 15 00:00:39,040 --> 00:00:41,680 Speaker 1: just in time for summer, and our listener question is 16 00:00:41,760 --> 00:00:45,440 Speaker 1: all about alternatives to soft drink so leanne. Something that 17 00:00:45,479 --> 00:00:50,000 Speaker 1: frequently crosses my path when chatting to clients about certain 18 00:00:50,040 --> 00:00:54,880 Speaker 1: food choices is I'm always looking to tick the box 19 00:00:54,960 --> 00:00:58,560 Speaker 1: on protein because when we're learning more about protein as 20 00:00:58,560 --> 00:01:02,160 Speaker 1: a supernutrient in terms of offering a number of key 21 00:01:02,960 --> 00:01:06,880 Speaker 1: micro nutrients, so protein rich foods like meat, chicken, fish, eggs, 22 00:01:07,280 --> 00:01:10,880 Speaker 1: even protein based sources like tofu. We're extremely nutrient rich, 23 00:01:11,440 --> 00:01:14,559 Speaker 1: offering a central nutrients like calcium and iron and zinc 24 00:01:14,600 --> 00:01:17,880 Speaker 1: and in much higher quantities. But even more importantly, we 25 00:01:17,959 --> 00:01:21,399 Speaker 1: know that, in particular for women moving through their late thirties, 26 00:01:21,440 --> 00:01:24,880 Speaker 1: forties and fifties, that a higher protein diet means that 27 00:01:25,000 --> 00:01:28,480 Speaker 1: naturally carbohydrate will be slightly reduced. It also helps to 28 00:01:28,520 --> 00:01:33,000 Speaker 1: optimize metabolism. It takes more calories to burn protein rich meals, 29 00:01:33,600 --> 00:01:36,400 Speaker 1: and it helps to preserve muscle mass as we get older. 30 00:01:36,880 --> 00:01:38,840 Speaker 1: And so I think in the next sort of five 31 00:01:38,920 --> 00:01:41,960 Speaker 1: ten years, as we get more across sort of perimenopause 32 00:01:42,080 --> 00:01:45,800 Speaker 1: and the importance of metabolism or preserving metabolism as we 33 00:01:45,840 --> 00:01:49,960 Speaker 1: get older, the importance of maintaining a diet that's relatively 34 00:01:50,080 --> 00:01:52,400 Speaker 1: or you know, between twenty five and thirty percent protein, 35 00:01:52,760 --> 00:01:55,400 Speaker 1: which for the average female might translate into eighty one hundred, 36 00:01:55,400 --> 00:01:57,800 Speaker 1: one hundred and twenty grams per day. So when we're 37 00:01:57,840 --> 00:02:00,480 Speaker 1: doing our work with our clients, we're certainly aiming for 38 00:02:00,520 --> 00:02:04,200 Speaker 1: certain protein targets as part of that meal. So for example, 39 00:02:04,720 --> 00:02:07,080 Speaker 1: the average female, we'd be looking at twenty to thirty 40 00:02:07,120 --> 00:02:09,920 Speaker 1: grams of overall protein or maybe ten even up to 41 00:02:09,960 --> 00:02:13,079 Speaker 1: twenty four a meal, and that overall will take those 42 00:02:13,120 --> 00:02:16,320 Speaker 1: intakes to about twenty five thirty percent of overall intake. 43 00:02:16,760 --> 00:02:21,239 Speaker 1: Ticking the boxes on those targets. Now, we certainly don't 44 00:02:21,320 --> 00:02:24,200 Speaker 1: encourage people to be counting those amounts. You know, we're 45 00:02:24,240 --> 00:02:27,160 Speaker 1: doing that as dieticians working with clients. But what I 46 00:02:27,160 --> 00:02:29,760 Speaker 1: thought might be sort of an interesting conversation is I 47 00:02:29,840 --> 00:02:32,880 Speaker 1: regularly have clients send me through certain foods and I'll 48 00:02:32,919 --> 00:02:35,520 Speaker 1: say that's not overly high in protein, or that's a 49 00:02:35,560 --> 00:02:38,079 Speaker 1: fat and they're kind of really shocked. And I thought 50 00:02:38,120 --> 00:02:39,720 Speaker 1: it might be a sort of a good chat then 51 00:02:40,160 --> 00:02:41,000 Speaker 1: to talk about. 52 00:02:40,800 --> 00:02:41,600 Speaker 2: Some of those foods. 53 00:02:41,639 --> 00:02:44,200 Speaker 1: And I'll kick it off by saying a few of 54 00:02:44,240 --> 00:02:47,480 Speaker 1: the ones that come to mind all the time. Whilst 55 00:02:47,480 --> 00:02:50,640 Speaker 1: we know that chicken breast is really high in protein, 56 00:02:50,680 --> 00:02:53,360 Speaker 1: it's one of the richest natural sources regular serves got 57 00:02:53,400 --> 00:02:56,880 Speaker 1: twenty to thirty grams. Things like chicken thigh and chicken 58 00:02:56,960 --> 00:03:01,600 Speaker 1: drumsticks are much much lower. They have a lot more 59 00:03:01,600 --> 00:03:04,320 Speaker 1: fat in that tissue. So whilst if you're having chicken breast, 60 00:03:04,360 --> 00:03:07,160 Speaker 1: you've only got about three percent fat, when you're looking 61 00:03:07,200 --> 00:03:09,680 Speaker 1: at chicken thigh and drumsticks. You're getting a much lower 62 00:03:09,680 --> 00:03:13,000 Speaker 1: proportion of protein because you're getting a lot less of 63 00:03:13,000 --> 00:03:15,919 Speaker 1: that meat, so you're getting more fat and less meat. 64 00:03:15,960 --> 00:03:18,079 Speaker 1: Now it's still a relatively good source, but just keep 65 00:03:18,120 --> 00:03:21,000 Speaker 1: in mind that chicken breast is high in protein thingings 66 00:03:21,000 --> 00:03:24,360 Speaker 1: that chicken thigh drumsticks tend to be much lower. The 67 00:03:24,440 --> 00:03:27,520 Speaker 1: classic one I hear all the time is ham. Now, 68 00:03:27,560 --> 00:03:29,960 Speaker 1: ham is a process meat. It is recommended by the 69 00:03:29,960 --> 00:03:32,840 Speaker 1: World Health Organization that we limit our intake of process 70 00:03:32,919 --> 00:03:36,360 Speaker 1: meats because of the link between the additives used to 71 00:03:36,400 --> 00:03:40,160 Speaker 1: preserve process meat and the increased risk of digestive related cancers. 72 00:03:41,000 --> 00:03:45,120 Speaker 1: It's really hard ham because ham is used frequently on gambwages, 73 00:03:45,320 --> 00:03:48,360 Speaker 1: it's considered a healthy choice, and yet we've got this 74 00:03:48,440 --> 00:03:52,640 Speaker 1: contradictory evidence to say, well, actually it is not good 75 00:03:52,640 --> 00:03:54,720 Speaker 1: for us in general. But for example, if you have 76 00:03:54,720 --> 00:03:58,680 Speaker 1: one hundred grams of tuna or chicken breast or a 77 00:03:58,760 --> 00:04:01,640 Speaker 1: higher proportion, you're going to be getting upwards of twenty 78 00:04:01,760 --> 00:04:05,520 Speaker 1: plus grams. Now, a whole hundred grams of ham is 79 00:04:05,560 --> 00:04:08,360 Speaker 1: going to give you eighteen. But very rarely will we 80 00:04:08,400 --> 00:04:10,160 Speaker 1: eat one hundred grams of ham, nor would we be 81 00:04:10,240 --> 00:04:13,520 Speaker 1: encouraging people to it's a lot more likely a service 82 00:04:13,600 --> 00:04:15,720 Speaker 1: thirty to fifty grams, and you're getting only about nine 83 00:04:15,720 --> 00:04:18,680 Speaker 1: grams of protein. So even though your sandwich might appear 84 00:04:18,720 --> 00:04:20,520 Speaker 1: to be high in protein with ham and salad, it's 85 00:04:20,560 --> 00:04:22,080 Speaker 1: sort of half what you would get if you use 86 00:04:22,200 --> 00:04:25,719 Speaker 1: what i'd call real meat, really meat like salmon, chicken, 87 00:04:25,800 --> 00:04:28,800 Speaker 1: breast and that alternative. And then the last one I'll 88 00:04:28,839 --> 00:04:32,640 Speaker 1: bring and give you a chance to talk is homics. Now, 89 00:04:32,800 --> 00:04:35,919 Speaker 1: homics is frequently referred to as high in protein. It 90 00:04:35,920 --> 00:04:40,719 Speaker 1: certainly has a chickpea base, but even the higher protein 91 00:04:40,839 --> 00:04:43,920 Speaker 1: serves of homice, and there's a couple out there at 92 00:04:44,040 --> 00:04:47,359 Speaker 1: most have got five grams in general, like sort of 93 00:04:47,360 --> 00:04:49,799 Speaker 1: cream cheese, you'll get a couple of grams of protein 94 00:04:49,800 --> 00:04:53,159 Speaker 1: from homice. So really nutritionally, when I'm talking about it 95 00:04:53,160 --> 00:04:55,599 Speaker 1: with clients, I refer to it as an added fat. 96 00:04:55,680 --> 00:04:58,120 Speaker 1: It's a good fat, particularly if you're getting one that's 97 00:04:58,200 --> 00:05:01,480 Speaker 1: got a high proportion of chickpeas, but it's not adding 98 00:05:01,560 --> 00:05:04,200 Speaker 1: protein as such to the diet. It's more fat that 99 00:05:04,240 --> 00:05:05,400 Speaker 1: you're getting from that food. 100 00:05:06,320 --> 00:05:09,040 Speaker 2: Yeah, very true, And I think that where the issue 101 00:05:09,040 --> 00:05:11,800 Speaker 2: lies is particularly when people are aiming for fat loss. 102 00:05:11,839 --> 00:05:14,239 Speaker 2: So say, if your goal is just to maintain your weight, 103 00:05:14,400 --> 00:05:16,680 Speaker 2: or you're following more of a vegan or a plant 104 00:05:16,720 --> 00:05:19,440 Speaker 2: based diet, you don't need to have an overly higher 105 00:05:19,520 --> 00:05:22,800 Speaker 2: protein diet. For most people, about point eight grams per 106 00:05:22,880 --> 00:05:25,720 Speaker 2: kilo grammar body weight is probably enough. So for a 107 00:05:25,760 --> 00:05:28,760 Speaker 2: small female you know around that fifty sixty grams of 108 00:05:28,760 --> 00:05:32,200 Speaker 2: protein today is probably enough. But where protein becomes really 109 00:05:32,240 --> 00:05:34,840 Speaker 2: important is in a deficit and when the goal is 110 00:05:34,920 --> 00:05:37,920 Speaker 2: weight loss, because particularly it helps with satartis, so it 111 00:05:37,920 --> 00:05:40,640 Speaker 2: helps to keep you full of for longer. Protein also 112 00:05:40,680 --> 00:05:43,760 Speaker 2: supports us metabolically, and because our muscles are a metabolically 113 00:05:43,800 --> 00:05:46,560 Speaker 2: active tissue, the more muscle we have, the better it's 114 00:05:46,600 --> 00:05:48,719 Speaker 2: going to be around metabolism, the better fat loss is 115 00:05:48,720 --> 00:05:51,240 Speaker 2: going to go long term. And enough protein in our 116 00:05:51,279 --> 00:05:54,119 Speaker 2: meal not only does it support SATARTI, it also helps 117 00:05:54,160 --> 00:05:57,880 Speaker 2: to really just stabilize our hormones and our cravings as well. 118 00:05:57,920 --> 00:06:00,000 Speaker 2: I always find that when where clients don't have enough 119 00:06:00,080 --> 00:06:02,640 Speaker 2: protein in their meals, they tend to over eat later, 120 00:06:02,760 --> 00:06:05,880 Speaker 2: over snack later, have more crazy cravings later in the day. 121 00:06:06,360 --> 00:06:09,440 Speaker 2: So you've given some good three one SUSI I'll give 122 00:06:09,520 --> 00:06:11,440 Speaker 2: my top three that I hear a lot from clients, 123 00:06:11,480 --> 00:06:13,480 Speaker 2: and I often say, well, that's fine, I don't mind, 124 00:06:13,680 --> 00:06:15,960 Speaker 2: but don't forget that. Peanut butter is my first one. 125 00:06:16,040 --> 00:06:17,920 Speaker 2: Peanut Butter is more of a fat sauce. So it's 126 00:06:17,960 --> 00:06:20,240 Speaker 2: great that you added some peanut butter maybe into a 127 00:06:20,279 --> 00:06:22,920 Speaker 2: smoothie or that sort of thing. But although peanut butter 128 00:06:22,960 --> 00:06:25,680 Speaker 2: does have a small amount of protein, it's predominantly a 129 00:06:25,680 --> 00:06:28,240 Speaker 2: fat sauce. So a lot of foods people think are 130 00:06:28,240 --> 00:06:31,719 Speaker 2: protein based foods, they're correct, they do have protein in them, 131 00:06:31,920 --> 00:06:35,440 Speaker 2: but protein isn't the predominant macro nutrient in them. And 132 00:06:35,480 --> 00:06:37,719 Speaker 2: my next one is quinoa. A lot of my vegan 133 00:06:37,760 --> 00:06:40,440 Speaker 2: or vegetarian clients they had a big salad bowl with 134 00:06:40,920 --> 00:06:43,320 Speaker 2: quinoa and ascid. That's amazing, Like, it's so good for 135 00:06:43,360 --> 00:06:46,440 Speaker 2: your health. But because your goal is fat loss, qinoa 136 00:06:46,720 --> 00:06:49,000 Speaker 2: isn't enough protein. So I say, it's great, it's a 137 00:06:49,000 --> 00:06:51,880 Speaker 2: carb sauce. Yes, there is some protein in there, but 138 00:06:51,920 --> 00:06:54,719 Speaker 2: it's not giving us that twenty to thirty grams of 139 00:06:54,760 --> 00:06:57,960 Speaker 2: protein ideally we would want from a meal for most 140 00:06:58,040 --> 00:07:01,080 Speaker 2: you know, quote unquote average sized female to assist with 141 00:07:01,120 --> 00:07:03,520 Speaker 2: fat loss and the last one might surprise a lot 142 00:07:03,560 --> 00:07:06,479 Speaker 2: of people, and it's eggs, because eggs, if you're having 143 00:07:06,480 --> 00:07:08,800 Speaker 2: a ton of them, are a great protein sauce. But 144 00:07:08,920 --> 00:07:12,239 Speaker 2: one egg typically has about six to seven grams of protein, 145 00:07:12,280 --> 00:07:14,520 Speaker 2: depending on the size of the egg. And often I'll 146 00:07:14,520 --> 00:07:16,640 Speaker 2: have clients say, oh, I wasn't that hungry for breakfast, 147 00:07:16,680 --> 00:07:18,400 Speaker 2: so I might have just had an egg on toast. 148 00:07:18,560 --> 00:07:20,200 Speaker 2: So yeah, that's cool as on one off if you're 149 00:07:20,200 --> 00:07:22,680 Speaker 2: not feeling that hungry, but if you're regularly just having 150 00:07:22,720 --> 00:07:25,480 Speaker 2: an egg on toast. And my mum, Sophie Blessera's is 151 00:07:25,520 --> 00:07:27,520 Speaker 2: a great example of this. She's only a very small 152 00:07:27,560 --> 00:07:30,200 Speaker 2: human and she has lost a little bit of muscle mass, 153 00:07:30,240 --> 00:07:31,760 Speaker 2: so she's gotten a little bit older. And I say 154 00:07:31,760 --> 00:07:34,000 Speaker 2: to her, an egg on toast is not enough protein. 155 00:07:34,240 --> 00:07:36,080 Speaker 2: So now she'll put a little bit of cottage cheese 156 00:07:36,120 --> 00:07:37,920 Speaker 2: with it. She'll have an egg. She might have it 157 00:07:38,040 --> 00:07:40,160 Speaker 2: on the weekend. Maybe she might have a slice of bacon. 158 00:07:40,200 --> 00:07:42,120 Speaker 2: Not that we're encouraging that, but I think once a 159 00:07:42,160 --> 00:07:44,400 Speaker 2: week on the weekend. Sophia is about the healthiest human 160 00:07:44,440 --> 00:07:46,200 Speaker 2: that you will find on the planet. So if she 161 00:07:46,240 --> 00:07:48,440 Speaker 2: has a slice of bacon once a week, it's absolutely okay. 162 00:07:48,520 --> 00:07:50,840 Speaker 2: As part of her balance diet, she might also add 163 00:07:50,840 --> 00:07:52,840 Speaker 2: a bit of chickpeas or hummus or something with that. 164 00:07:53,000 --> 00:07:56,120 Speaker 2: So all together and combined and a really dense type 165 00:07:56,120 --> 00:07:58,440 Speaker 2: of toast such as a burg and soylin, then you're 166 00:07:58,440 --> 00:08:00,840 Speaker 2: getting the protein from egg, a bit of hommice, a 167 00:08:00,880 --> 00:08:03,080 Speaker 2: bit of cottage cheese, and a bit of toast together, 168 00:08:03,360 --> 00:08:05,840 Speaker 2: and all of that combined might get you up to 169 00:08:05,880 --> 00:08:08,840 Speaker 2: that twenty grams that you want. But eggs, traditionally most 170 00:08:08,880 --> 00:08:11,840 Speaker 2: people would need three to four to actually achieve their 171 00:08:11,840 --> 00:08:14,320 Speaker 2: protein goals. And if a lot of my clients would 172 00:08:14,320 --> 00:08:16,679 Speaker 2: like two eggs on toast with some veggies, that's great, 173 00:08:16,880 --> 00:08:18,760 Speaker 2: but I'd be looking at the quality of the toast 174 00:08:18,840 --> 00:08:20,760 Speaker 2: that they're putting that with and making sure that those 175 00:08:20,800 --> 00:08:24,120 Speaker 2: two slices of toast has ideally at least you know, 176 00:08:24,200 --> 00:08:26,840 Speaker 2: five or six grams within the toast combined with the 177 00:08:26,880 --> 00:08:29,000 Speaker 2: twelve grams from eggs, and then maybe they might put 178 00:08:29,040 --> 00:08:30,720 Speaker 2: a sprinkle of cheese on top, or a little bit 179 00:08:30,720 --> 00:08:34,040 Speaker 2: of cottage cheese or something with that, and then total combined, 180 00:08:34,080 --> 00:08:36,720 Speaker 2: we're getting that twenty grams. Or some of my clients 181 00:08:36,760 --> 00:08:38,599 Speaker 2: like to have a milky coffee with their breakfast, so 182 00:08:38,640 --> 00:08:40,680 Speaker 2: they might have an egg on toast, you know, a 183 00:08:40,679 --> 00:08:43,000 Speaker 2: good quality sort of toast with a couple of grams 184 00:08:43,000 --> 00:08:45,920 Speaker 2: of protein in it, plus a medium sort of milky 185 00:08:45,920 --> 00:08:48,680 Speaker 2: coffee which will give us about another seven to eight grams. 186 00:08:48,720 --> 00:08:51,679 Speaker 2: So all together, it's sort of the combination of things 187 00:08:51,679 --> 00:08:54,480 Speaker 2: that we're eating. So just don't be fooled that a 188 00:08:54,520 --> 00:08:57,120 Speaker 2: lot of these foods are you know, the predominant macro 189 00:08:57,160 --> 00:08:59,600 Speaker 2: in them might be carbohydrate or fat. Yes, they might 190 00:08:59,640 --> 00:09:01,920 Speaker 2: have some protein in them, but you really need to 191 00:09:02,000 --> 00:09:04,320 Speaker 2: kind of do a bit of combining with your foods 192 00:09:04,320 --> 00:09:06,760 Speaker 2: to ensure that you're getting up over that twenty grams 193 00:09:06,760 --> 00:09:07,240 Speaker 2: per meal. 194 00:09:08,000 --> 00:09:10,120 Speaker 1: And that makes a really good point about the type 195 00:09:10,120 --> 00:09:12,240 Speaker 1: of bread that you do have with breakfast, because if 196 00:09:12,280 --> 00:09:15,200 Speaker 1: you have a dense whole grain bread, something like a 197 00:09:15,200 --> 00:09:18,000 Speaker 1: bakerst like cape seed or a burg on soy lin 198 00:09:18,120 --> 00:09:20,760 Speaker 1: or a tip top nine grain, you will get even 199 00:09:20,800 --> 00:09:23,400 Speaker 1: up to about eight grams of protein from the whole grain, 200 00:09:23,640 --> 00:09:26,400 Speaker 1: which is amazing because that's really topping up. It's not 201 00:09:26,480 --> 00:09:28,880 Speaker 1: the same as animal based protein, but it's still offering 202 00:09:29,280 --> 00:09:33,080 Speaker 1: that extra benefit nutritionally for the macro balance of the meal, whereas, 203 00:09:33,080 --> 00:09:35,360 Speaker 1: for example, and a lot of people have sour dough, 204 00:09:35,400 --> 00:09:38,200 Speaker 1: particularly if they're having breakfast out. Now, I think sour 205 00:09:38,280 --> 00:09:39,680 Speaker 1: dough's got a bit of a health halo, and we 206 00:09:39,679 --> 00:09:42,679 Speaker 1: can talk about that on another episode. But white sour 207 00:09:42,760 --> 00:09:45,439 Speaker 1: dough doesn't have any of that level of protein that 208 00:09:45,600 --> 00:09:48,040 Speaker 1: a good whole grain dense spread. So if you're at 209 00:09:48,040 --> 00:09:50,040 Speaker 1: a cafe, you're much better to go for rye or 210 00:09:50,120 --> 00:09:52,480 Speaker 1: multi grain than sour dough, unless they've got a soy 211 00:09:52,480 --> 00:09:54,319 Speaker 1: and lin seed or a grain based sour doough. So 212 00:09:54,440 --> 00:09:57,600 Speaker 1: keep that in mind as well. So I think we 213 00:09:57,600 --> 00:09:59,480 Speaker 1: could talk for hours on all the different ones, but 214 00:09:59,480 --> 00:10:01,520 Speaker 1: certainly they're the most common ones, and I think it's 215 00:10:01,600 --> 00:10:04,360 Speaker 1: just worth doing a check when you think you're having protein, 216 00:10:04,520 --> 00:10:07,160 Speaker 1: is it that really good quality, particularly if you're really 217 00:10:07,200 --> 00:10:09,760 Speaker 1: focused on fat loss, because that then comes a little 218 00:10:09,760 --> 00:10:10,880 Speaker 1: bit more important. 219 00:10:10,440 --> 00:10:12,160 Speaker 2: To really reach those macro targets. 220 00:10:12,960 --> 00:10:14,800 Speaker 1: But then, something I wanted to talk about this is 221 00:10:14,800 --> 00:10:17,000 Speaker 1: your segon leand so you'll jump in as well. But 222 00:10:17,080 --> 00:10:19,400 Speaker 1: something that had crossed my path again this week that 223 00:10:19,440 --> 00:10:22,920 Speaker 1: I thought was worth a discussion was the difference between 224 00:10:23,600 --> 00:10:28,760 Speaker 1: eating for satisfaction versus eating. According to say macrobalance or 225 00:10:28,800 --> 00:10:33,079 Speaker 1: a meal plan. And it's an interesting conversation because, certainly, 226 00:10:33,240 --> 00:10:37,240 Speaker 1: when we are helping women with their dietary goals, or 227 00:10:37,280 --> 00:10:39,839 Speaker 1: anyone who's ever followed a meal plan, a diet has 228 00:10:39,880 --> 00:10:42,080 Speaker 1: certain goals they're trying to follow it. Even you might 229 00:10:42,120 --> 00:10:44,160 Speaker 1: be following something like a gluten free meal plan or 230 00:10:44,200 --> 00:10:46,400 Speaker 1: a low fud maps meal plan, or you might even 231 00:10:46,400 --> 00:10:48,880 Speaker 1: have irritable bow and as such being quite fussy with 232 00:10:48,920 --> 00:10:51,720 Speaker 1: your meal choices. But what I noticed ly am with 233 00:10:51,760 --> 00:10:54,440 Speaker 1: my clients is that there is a level that comes 234 00:10:54,720 --> 00:10:58,120 Speaker 1: what I describe as diet fatigue, where people just get 235 00:10:58,280 --> 00:11:02,920 Speaker 1: sick of having the same thing or eating according to 236 00:11:02,920 --> 00:11:05,800 Speaker 1: their macros. So they're getting enough protein, and they're getting 237 00:11:05,840 --> 00:11:07,680 Speaker 1: a serve of the right type of carb, and they're 238 00:11:07,679 --> 00:11:11,199 Speaker 1: getting all their veggies, but they still don't feel satisfied. 239 00:11:12,080 --> 00:11:15,200 Speaker 1: And I wanted to talk about the importance of eating 240 00:11:15,240 --> 00:11:18,760 Speaker 1: according to what will actually satisfy you. And it's not 241 00:11:19,000 --> 00:11:23,560 Speaker 1: just a physiological sensation of satisfaction, it's what will actually 242 00:11:23,600 --> 00:11:26,040 Speaker 1: give you that idea of that's what I feel like eating. 243 00:11:26,080 --> 00:11:27,880 Speaker 1: And I think the most common example is when you've 244 00:11:27,880 --> 00:11:32,520 Speaker 1: got cravings around your period cycle that you're really hungry 245 00:11:32,559 --> 00:11:35,080 Speaker 1: for something, and then you keep trying to eat all 246 00:11:35,080 --> 00:11:37,640 Speaker 1: the healthy food, but you end up eventually eating the 247 00:11:37,720 --> 00:11:40,719 Speaker 1: junk called the chocolate anyway. And that's how I can 248 00:11:40,760 --> 00:11:45,320 Speaker 1: describe the difference. And sometimes when you really feel like something, 249 00:11:45,840 --> 00:11:48,480 Speaker 1: it's okay to have it, even if it isn't exactly 250 00:11:48,480 --> 00:11:50,760 Speaker 1: what is on your meal planner, exactly what is according 251 00:11:50,800 --> 00:11:54,600 Speaker 1: to your dietary goals, because part of the feeding experience 252 00:11:54,640 --> 00:11:58,680 Speaker 1: and being human is actually enjoying your food. And one 253 00:11:58,679 --> 00:12:01,640 Speaker 1: thing I'll always say to Climb is I never want 254 00:12:01,640 --> 00:12:03,760 Speaker 1: you to eat anything you don't like. Like I might 255 00:12:03,800 --> 00:12:06,240 Speaker 1: have someone say, oh, I don't love tuna, but I'll 256 00:12:06,280 --> 00:12:08,000 Speaker 1: have it, Well, I don't want them to eat it 257 00:12:08,040 --> 00:12:09,760 Speaker 1: if they don't like it. I want you to have 258 00:12:09,840 --> 00:12:12,760 Speaker 1: every meal that you look forward to, that you enjoy eating. 259 00:12:13,280 --> 00:12:14,920 Speaker 1: And if you get to lunch at work each day 260 00:12:14,920 --> 00:12:16,800 Speaker 1: and are so sick of a salad or a so 261 00:12:16,840 --> 00:12:19,319 Speaker 1: sick of a rap, it's time to change. And the 262 00:12:19,400 --> 00:12:21,200 Speaker 1: question I would have is what do you feel like? 263 00:12:21,840 --> 00:12:25,040 Speaker 1: And then how can we make it healthier? So, for example, 264 00:12:25,040 --> 00:12:27,520 Speaker 1: if you really feel like a burger, well can you 265 00:12:27,559 --> 00:12:29,199 Speaker 1: make it with a lean beef patty and a high 266 00:12:29,240 --> 00:12:32,000 Speaker 1: protein bun and have extra salad on the side, and 267 00:12:32,040 --> 00:12:34,200 Speaker 1: then you're going to be so much more satisfied than 268 00:12:34,240 --> 00:12:36,720 Speaker 1: if you ate the tuna salad plus the crackers plus 269 00:12:36,720 --> 00:12:38,920 Speaker 1: an extra rap because you were looking for that satisfaction. 270 00:12:39,520 --> 00:12:42,880 Speaker 1: So whilst macro guides and meal plans should always be 271 00:12:43,080 --> 00:12:46,360 Speaker 1: used as a guide, there's always room to move with 272 00:12:46,440 --> 00:12:48,600 Speaker 1: eating for what you feel like, and that's really important. 273 00:12:48,679 --> 00:12:51,360 Speaker 1: I also notice it after dinner when we might be 274 00:12:51,400 --> 00:12:53,400 Speaker 1: sitting down to relax and at the end of a 275 00:12:53,400 --> 00:12:56,480 Speaker 1: long day, and rather than think, oh, I'm allowed to 276 00:12:56,600 --> 00:12:58,960 Speaker 1: have an ice cream, or I'm allowed to have some 277 00:12:59,040 --> 00:13:01,400 Speaker 1: dark chocolate, or I'm allowed to have a glass of wine, 278 00:13:01,960 --> 00:13:04,160 Speaker 1: I would reverse it and say start to really ask 279 00:13:04,200 --> 00:13:07,520 Speaker 1: yourself what you feel like eating as opposed to just 280 00:13:07,559 --> 00:13:10,839 Speaker 1: eating because you're allowed to have it. And certainly at 281 00:13:10,840 --> 00:13:13,040 Speaker 1: times in all of our lives, there'll be a timely 282 00:13:13,120 --> 00:13:15,720 Speaker 1: and where you really feel like a pasta or you 283 00:13:15,760 --> 00:13:18,720 Speaker 1: really feel like a greasy burger, and it's okay to 284 00:13:18,760 --> 00:13:21,960 Speaker 1: have that. It's all within that balance. It doesn't have 285 00:13:22,040 --> 00:13:25,320 Speaker 1: to be perfect to achieve results, and if anything, the 286 00:13:25,440 --> 00:13:28,240 Speaker 1: human body is less well behaved when it's perfect all 287 00:13:28,240 --> 00:13:30,400 Speaker 1: the time. Because it gets so used to burning that way, 288 00:13:30,480 --> 00:13:33,280 Speaker 1: it doesn't do any hard work. So sometimes mixing it 289 00:13:33,360 --> 00:13:35,520 Speaker 1: up is actually the best thing you can do for metabolism. 290 00:13:35,520 --> 00:13:38,160 Speaker 1: And that's the best example I would start with is 291 00:13:38,160 --> 00:13:40,800 Speaker 1: when you're craving something sweet, really take the time to 292 00:13:40,840 --> 00:13:43,880 Speaker 1: consider what exactly will satisfy you. Is it a limp 293 00:13:44,040 --> 00:13:48,080 Speaker 1: or is it a biscuit. Are you wanting a bubbly diet, 294 00:13:48,120 --> 00:13:50,679 Speaker 1: soft drink? You know, actually, what is it you're looking for, 295 00:13:50,720 --> 00:13:52,520 Speaker 1: and crave it in the most healthy way you can, 296 00:13:53,040 --> 00:13:55,160 Speaker 1: as opposed to playing all these mind games. 297 00:13:55,520 --> 00:13:57,160 Speaker 2: And in the end, the difference is a couple of 298 00:13:57,200 --> 00:13:57,840 Speaker 2: hundred calories. 299 00:13:57,880 --> 00:13:59,679 Speaker 1: It's really not going to make that much difference in 300 00:13:59,679 --> 00:14:00,760 Speaker 1: the big scheme of things. 301 00:14:01,280 --> 00:14:02,760 Speaker 2: Yeah, and I think that's a great point. And I've 302 00:14:02,760 --> 00:14:04,800 Speaker 2: got a couple of points to add here, hopefully I 303 00:14:04,840 --> 00:14:06,520 Speaker 2: can remember them all at the top of my head. 304 00:14:06,640 --> 00:14:08,679 Speaker 2: But the first one I wanted to make was often 305 00:14:08,679 --> 00:14:11,720 Speaker 2: when clients say, oh, I'm really craving this, particularly around 306 00:14:11,760 --> 00:14:14,319 Speaker 2: that populational period time. And you know, Susie and I 307 00:14:14,360 --> 00:14:16,200 Speaker 2: a female as well, we get it, like it's really 308 00:14:16,240 --> 00:14:20,560 Speaker 2: difficult to take control of those cravings, particularly around your period. 309 00:14:20,640 --> 00:14:23,200 Speaker 2: So we completely understand. But often what I'll say to 310 00:14:23,200 --> 00:14:25,240 Speaker 2: my clients is I want you to just take a second. 311 00:14:25,240 --> 00:14:27,200 Speaker 2: Don't eat the food right now, but take a second 312 00:14:27,560 --> 00:14:30,360 Speaker 2: and tell me is your body actually hungry for food? 313 00:14:30,400 --> 00:14:32,800 Speaker 2: Do you actually need to eat a meal first? And 314 00:14:32,840 --> 00:14:35,360 Speaker 2: often I'll get, you know, fifty fifty responses. It'll be like, no, 315 00:14:35,440 --> 00:14:37,520 Speaker 2: I just had dinner, Like great, all right, So then 316 00:14:37,560 --> 00:14:39,560 Speaker 2: we go down the mindful eating path. What do you 317 00:14:39,600 --> 00:14:42,800 Speaker 2: truly feel like? How can what you're eating truly bring 318 00:14:42,880 --> 00:14:45,800 Speaker 2: you satisfaction afterwards? And it's the ants the opposite, and 319 00:14:45,800 --> 00:14:48,120 Speaker 2: they say, actually, I haven't had lunch yet, but oh, 320 00:14:48,160 --> 00:14:50,720 Speaker 2: I'm just craving chocolate. I've been craving it all day. 321 00:14:50,960 --> 00:14:52,960 Speaker 2: I'll say, no problem, we're going to park that for 322 00:14:53,000 --> 00:14:54,600 Speaker 2: a second. We're going to let you have the chocolate, 323 00:14:54,760 --> 00:14:57,760 Speaker 2: but let's actually put the fuel into your body first, 324 00:14:57,800 --> 00:15:00,000 Speaker 2: because no amount of chocolate is actually going to set 325 00:15:00,600 --> 00:15:03,400 Speaker 2: or give your body truly what it needs if you 326 00:15:03,480 --> 00:15:06,120 Speaker 2: haven't put the good fuel in first. And I always 327 00:15:06,200 --> 00:15:08,640 Speaker 2: like to I sort of say, fill up the body 328 00:15:08,680 --> 00:15:10,600 Speaker 2: with good fuel first, and then add the soul foods 329 00:15:10,600 --> 00:15:13,320 Speaker 2: as the sprinkles on top afterwards. So that's probably The 330 00:15:13,320 --> 00:15:15,520 Speaker 2: first concept that I really like my clients to just 331 00:15:15,560 --> 00:15:17,880 Speaker 2: think about, like is it true hunger? And if it is, 332 00:15:18,160 --> 00:15:20,880 Speaker 2: you need to actually eat a well balanced meal first, 333 00:15:20,960 --> 00:15:23,320 Speaker 2: and then the craving part can come in afterwards. But 334 00:15:23,360 --> 00:15:25,680 Speaker 2: if you're eating a block of chocolate and your body 335 00:15:25,760 --> 00:15:29,760 Speaker 2: is actually truly hungry for food, you'll smash that entire block, 336 00:15:30,000 --> 00:15:33,280 Speaker 2: probably feel sick afterwards, and still not feel satisfied. And 337 00:15:33,280 --> 00:15:36,120 Speaker 2: that's the second topic I wanted to talk about was satisfaction. 338 00:15:36,360 --> 00:15:38,960 Speaker 2: And I often say to my clients there's two components 339 00:15:38,960 --> 00:15:42,120 Speaker 2: of satisfaction. One is was the meal of feeling enough? 340 00:15:42,160 --> 00:15:45,000 Speaker 2: Like did you actually eat enough food to feel satisfied? 341 00:15:45,080 --> 00:15:47,800 Speaker 2: And b did it give you the crunch and the 342 00:15:47,840 --> 00:15:50,960 Speaker 2: texture and the saltiness or the sweetness or whatever it 343 00:15:51,040 --> 00:15:53,600 Speaker 2: was that you're craving. Was that component of the meal 344 00:15:53,680 --> 00:15:57,240 Speaker 2: taken care of so that you're satisfied. So, say, for example, 345 00:15:57,280 --> 00:16:00,320 Speaker 2: you eat a big juna salad with sinkinwa. It might 346 00:16:00,360 --> 00:16:02,960 Speaker 2: be filling enough, but if that's the fourth or fifth 347 00:16:03,000 --> 00:16:05,760 Speaker 2: time that week that you've had that meal, it's probably 348 00:16:05,800 --> 00:16:08,800 Speaker 2: not going to be satisfying. But say you took the 349 00:16:08,920 --> 00:16:10,880 Speaker 2: kinoa out of it and added a big handful of 350 00:16:10,920 --> 00:16:12,840 Speaker 2: corn chips and a bit of I don't know, selzer 351 00:16:12,880 --> 00:16:14,440 Speaker 2: and sour cream to that to give it a bit 352 00:16:14,480 --> 00:16:16,960 Speaker 2: of crunch and a bit of creaminess. It then might 353 00:16:17,080 --> 00:16:20,200 Speaker 2: still be filling, but it also might add that level 354 00:16:20,200 --> 00:16:23,320 Speaker 2: of satisfaction on top as well. So I always say 355 00:16:23,440 --> 00:16:25,800 Speaker 2: meals need to have two components. They need to be filling, 356 00:16:26,040 --> 00:16:29,080 Speaker 2: but they also need to be satisfying. And you mentioned that, Susi, 357 00:16:29,120 --> 00:16:32,120 Speaker 2: when you talked about that diet fatigue or meal planned fatigue. 358 00:16:32,320 --> 00:16:34,840 Speaker 2: Often women do get that and meant to I imagine, 359 00:16:34,920 --> 00:16:36,520 Speaker 2: you know, I'm not a male, I can't talk for them, 360 00:16:36,680 --> 00:16:39,480 Speaker 2: but I imagine that a lot of people experience fatigue 361 00:16:39,480 --> 00:16:42,200 Speaker 2: when we're eating the same things constantly. And I think 362 00:16:42,240 --> 00:16:44,600 Speaker 2: when it comes to achieving a calorie deficit and achieving 363 00:16:44,640 --> 00:16:47,320 Speaker 2: some fat loss, we do that because it's easy. We go, well, 364 00:16:47,320 --> 00:16:49,320 Speaker 2: this meal fits my macros on my calories orright, no, 365 00:16:49,400 --> 00:16:51,600 Speaker 2: it's healthy, so I'm just going to eat this regularly, 366 00:16:51,840 --> 00:16:53,560 Speaker 2: and then we get a little bit of fatigue, and 367 00:16:53,600 --> 00:16:57,200 Speaker 2: so the meal becomes filling, but it's not satisfying. And 368 00:16:57,240 --> 00:17:00,240 Speaker 2: so it's really that satisfaction component that you want. And 369 00:17:00,240 --> 00:17:02,800 Speaker 2: I've got two good examples where I had a client 370 00:17:02,840 --> 00:17:05,160 Speaker 2: and she was like, I'm just craving two minute noodles. 371 00:17:05,160 --> 00:17:06,959 Speaker 2: She's like, don't judge me, but I just want them. 372 00:17:07,000 --> 00:17:09,199 Speaker 2: And I was like, look, no problem. I want you 373 00:17:09,240 --> 00:17:10,960 Speaker 2: to start with the two minute noodles and I want 374 00:17:11,000 --> 00:17:13,000 Speaker 2: you to think about everything that you know about how 375 00:17:13,040 --> 00:17:15,400 Speaker 2: to build a balance meal and what can we do here. 376 00:17:16,000 --> 00:17:17,760 Speaker 2: So she ended up adding she had a whole hypo 377 00:17:17,800 --> 00:17:19,919 Speaker 2: frozen veggies in the freezer. I think it was like 378 00:17:20,119 --> 00:17:22,680 Speaker 2: green beans and carrots and broccoli, and she threw them 379 00:17:22,680 --> 00:17:24,600 Speaker 2: in and then she's like, how do I get my protein? 380 00:17:24,680 --> 00:17:26,639 Speaker 2: And I'm going to add a tin of tuna into this, 381 00:17:26,840 --> 00:17:29,520 Speaker 2: and she ended up making just like this tuna stir 382 00:17:29,640 --> 00:17:30,959 Speaker 2: for I thing, and I think she added a bit 383 00:17:31,000 --> 00:17:32,960 Speaker 2: of sauce that she had in the fridge as well. 384 00:17:33,240 --> 00:17:36,040 Speaker 2: And it's like, it's great because it gave her what 385 00:17:36,119 --> 00:17:38,879 Speaker 2: she wanted. The meal was balanced, so it was filling, 386 00:17:39,000 --> 00:17:41,840 Speaker 2: but it was also satisfying as well because she ate 387 00:17:41,880 --> 00:17:44,440 Speaker 2: the two minute noodles that she wanted. Now, my other 388 00:17:44,520 --> 00:17:47,359 Speaker 2: example was another client who I think the family was 389 00:17:47,400 --> 00:17:49,720 Speaker 2: going out too grilled for dinner and they were having 390 00:17:49,760 --> 00:17:51,800 Speaker 2: burgers and she's like, but every time I go, I 391 00:17:51,840 --> 00:17:54,000 Speaker 2: feel like I slip up, I go off track. And 392 00:17:54,040 --> 00:17:56,760 Speaker 2: we talked through a number of different scenarios and I said, look, 393 00:17:56,800 --> 00:17:59,200 Speaker 2: you can go and order what you normally do, the burger, 394 00:17:59,280 --> 00:18:01,720 Speaker 2: the fries. She normally gets it with a like a 395 00:18:01,720 --> 00:18:03,679 Speaker 2: glass of wine or something. And I said, you can 396 00:18:03,720 --> 00:18:05,680 Speaker 2: go and do that. But we've talked through this often, 397 00:18:05,720 --> 00:18:08,040 Speaker 2: and you often say to me, I feel overfull, I 398 00:18:08,040 --> 00:18:10,800 Speaker 2: don't feel great afterwards. I hate that the scale goes up, 399 00:18:10,840 --> 00:18:13,080 Speaker 2: and it's hard to achieve my fat loss goals for 400 00:18:13,119 --> 00:18:15,000 Speaker 2: the week. So I said, well, if you don't want 401 00:18:15,040 --> 00:18:17,000 Speaker 2: to do that, if that's your choice, what are the 402 00:18:17,040 --> 00:18:19,959 Speaker 2: other options here, because we have multiple other options. And 403 00:18:20,000 --> 00:18:21,560 Speaker 2: she said to me, well, I just won't go. And 404 00:18:21,600 --> 00:18:24,040 Speaker 2: I said, well, yes, that's an option, but then you 405 00:18:24,080 --> 00:18:26,320 Speaker 2: miss out on that experience with your family. And I 406 00:18:26,359 --> 00:18:29,159 Speaker 2: think deep down it's important to model that behavior with 407 00:18:29,200 --> 00:18:31,280 Speaker 2: our children that we can go and we can enjoy 408 00:18:31,320 --> 00:18:33,560 Speaker 2: these things and we can balance them out. So let's 409 00:18:33,560 --> 00:18:35,280 Speaker 2: go and enjoy it. But what can we do and 410 00:18:35,320 --> 00:18:38,560 Speaker 2: she said, well, maybe I'll order the burger, but then 411 00:18:38,600 --> 00:18:40,600 Speaker 2: I just won't have the fries. And I said to her, 412 00:18:40,840 --> 00:18:42,919 Speaker 2: you're very much like me. You love your fries, so 413 00:18:43,080 --> 00:18:44,760 Speaker 2: I would rather that you go and you had the 414 00:18:44,800 --> 00:18:47,280 Speaker 2: fries because you thoroughly enjoy them. And you know, we've 415 00:18:47,280 --> 00:18:49,600 Speaker 2: never really talked about burgers being your soul food. And 416 00:18:49,640 --> 00:18:51,720 Speaker 2: she's like, you're right, like, I would actually much rather 417 00:18:51,800 --> 00:18:54,120 Speaker 2: have the fries and the burger. And so what ended 418 00:18:54,200 --> 00:18:56,080 Speaker 2: up happening was that she didn't have a glass of 419 00:18:56,080 --> 00:18:57,960 Speaker 2: wine because she's like, look, I don't really need it. 420 00:18:58,000 --> 00:19:00,440 Speaker 2: I often just go and everybody, you know, but Hobi 421 00:19:00,480 --> 00:19:02,000 Speaker 2: gets it. He gets a beer, so I feel like 422 00:19:02,040 --> 00:19:03,320 Speaker 2: I have to have a wine. She's like, I'm not 423 00:19:03,320 --> 00:19:04,720 Speaker 2: going to get a drink. I don't need it. I 424 00:19:04,720 --> 00:19:07,480 Speaker 2: don't actually enjoy it that much. And she's like, I'm 425 00:19:07,480 --> 00:19:09,199 Speaker 2: going to try. There was this beautiful i think, like 426 00:19:09,240 --> 00:19:11,520 Speaker 2: pomegranate salad or something. So she's like, I'm gonna have 427 00:19:11,560 --> 00:19:13,600 Speaker 2: the salad with the chicken and I'm going to have 428 00:19:13,640 --> 00:19:15,920 Speaker 2: some fries on the side, because that is a nice 429 00:19:15,960 --> 00:19:19,080 Speaker 2: balanced meal. It's feeling and it's satisfying. Because she added 430 00:19:19,080 --> 00:19:22,239 Speaker 2: the component to her that felt the most satisfying. It 431 00:19:22,280 --> 00:19:24,840 Speaker 2: wasn't the wine, it wasn't the burger. It was actually 432 00:19:24,880 --> 00:19:27,840 Speaker 2: the fries. And so I think it's really about adding 433 00:19:27,840 --> 00:19:30,920 Speaker 2: that component that is satisfying, but still trying to bring 434 00:19:30,920 --> 00:19:33,199 Speaker 2: it together in a balanced meal. If you want to 435 00:19:33,200 --> 00:19:35,520 Speaker 2: go and have the burger and the wine and the chips, 436 00:19:35,520 --> 00:19:37,960 Speaker 2: if that's truly what you want to do, absolutely, and 437 00:19:37,960 --> 00:19:40,520 Speaker 2: if that makes you feel great afterwards, you go do that. 438 00:19:40,560 --> 00:19:43,520 Speaker 2: You do you. But in my client's case, she identified 439 00:19:43,560 --> 00:19:46,160 Speaker 2: that she never feels great after eating all of that food. 440 00:19:46,200 --> 00:19:48,920 Speaker 2: She's like, I feel heavier, i feel bloated. I always 441 00:19:48,920 --> 00:19:51,520 Speaker 2: feel like I've overeaten, and it impacts my sleep. And 442 00:19:51,560 --> 00:19:53,919 Speaker 2: so that way, you know, doing this way that she 443 00:19:54,040 --> 00:19:56,680 Speaker 2: found was a really balanced approach worked really really well 444 00:19:56,680 --> 00:19:58,919 Speaker 2: for her. So I hope that those examples are I 445 00:19:58,920 --> 00:20:00,680 Speaker 2: guess helpful for someone our clients. 446 00:20:01,480 --> 00:20:04,120 Speaker 1: Yeah, it's an interesting one, and it's for long term 447 00:20:04,160 --> 00:20:06,680 Speaker 1: diet as it can be tricky because we're so programmed 448 00:20:06,680 --> 00:20:09,880 Speaker 1: to want to follow something and it really takes patience 449 00:20:10,119 --> 00:20:12,520 Speaker 1: and there's an art to learning to listen to your 450 00:20:12,560 --> 00:20:16,080 Speaker 1: body but still feeling in control. So yeah, this is 451 00:20:16,080 --> 00:20:17,880 Speaker 1: something that comes up a lot. So hopefully those tips 452 00:20:17,920 --> 00:20:21,480 Speaker 1: have been helpful. All right, Leanne, you found some good aoli. 453 00:20:21,800 --> 00:20:25,119 Speaker 1: Now let's be honest who doesn't love chips and aoli? 454 00:20:25,400 --> 00:20:26,200 Speaker 1: Is there anything better? 455 00:20:26,600 --> 00:20:28,320 Speaker 2: Aoli is pretty good. Yeah, yeah, But I will say 456 00:20:28,359 --> 00:20:29,879 Speaker 2: it's not a salad dressing. I think you mentioned the 457 00:20:29,880 --> 00:20:31,280 Speaker 2: start was a salad dressing, and I was like, I 458 00:20:31,320 --> 00:20:33,680 Speaker 2: definitely wouldn't recommend aoli as a cell dressing. 459 00:20:33,800 --> 00:20:36,359 Speaker 1: It's in the salad dressing section though, yes, yes, but 460 00:20:36,480 --> 00:20:37,520 Speaker 1: see that's what you find. 461 00:20:37,920 --> 00:20:40,320 Speaker 2: Yeah, but if you're gonna, if you're gonna douse your 462 00:20:40,359 --> 00:20:42,679 Speaker 2: salad in aoli, it's going to be it's going to 463 00:20:42,680 --> 00:20:44,800 Speaker 2: be a pretty heavy salad to just be very conscious 464 00:20:44,840 --> 00:20:46,239 Speaker 2: of that. Again, if you want to do that, you 465 00:20:46,280 --> 00:20:48,560 Speaker 2: do you. But it's not something I would typically recommend 466 00:20:48,600 --> 00:20:50,280 Speaker 2: because it is more like a like a little bit 467 00:20:50,280 --> 00:20:51,760 Speaker 2: of a spread to put on the side to dip 468 00:20:51,760 --> 00:20:54,760 Speaker 2: you chippy and or something. But aoli itself packs a 469 00:20:54,920 --> 00:20:57,760 Speaker 2: pretty heavy punch, like it's very calorie dens, it's very 470 00:20:57,800 --> 00:21:00,560 Speaker 2: high in fat. But I saw this new one from Hines. 471 00:21:00,640 --> 00:21:04,440 Speaker 2: It's called hein Seriously Good Light Aoli and it's got 472 00:21:04,440 --> 00:21:06,960 Speaker 2: a purple label at the front, made with free range eggs, 473 00:21:06,960 --> 00:21:09,280 Speaker 2: and I thought that sounds really interesting, and when I 474 00:21:09,320 --> 00:21:13,080 Speaker 2: compared it to the normal Heinz AOLI, it was significantly 475 00:21:13,080 --> 00:21:15,600 Speaker 2: lower fat. So this isn't what I would call a 476 00:21:15,600 --> 00:21:18,520 Speaker 2: total healthy product. This is something where if you love AOLI, 477 00:21:18,960 --> 00:21:21,320 Speaker 2: it's probably a better option if the goalless fat loss. 478 00:21:21,320 --> 00:21:23,240 Speaker 2: If you don't love AOLI, it's not something that I 479 00:21:23,240 --> 00:21:26,520 Speaker 2: would actively add into my client's meal plan because I 480 00:21:26,520 --> 00:21:29,240 Speaker 2: wouldn't call it a healthy sort of a healthy option, 481 00:21:29,480 --> 00:21:32,399 Speaker 2: but it's a better option if if Aoli is something 482 00:21:32,400 --> 00:21:34,800 Speaker 2: that you love, so it retails, I found it in 483 00:21:34,840 --> 00:21:37,320 Speaker 2: more worse, Oh, it doesn't actually have the price online. 484 00:21:37,359 --> 00:21:39,879 Speaker 2: That's interesting. From top of my head, I can't remember. 485 00:21:39,920 --> 00:21:42,000 Speaker 2: Maybe I don't know three four dollars or something. I'll 486 00:21:42,000 --> 00:21:43,240 Speaker 2: have to double check the price on that. 487 00:21:43,359 --> 00:21:44,080 Speaker 1: I have a look now. 488 00:21:44,240 --> 00:21:46,320 Speaker 2: Yeah, it comes in a two hundred and ninety five 489 00:21:46,359 --> 00:21:49,159 Speaker 2: mil squeeze bottle. And then when we're looking at the 490 00:21:49,280 --> 00:21:52,960 Speaker 2: nutritionals per serving, and the serving size is twenty five meals, 491 00:21:52,960 --> 00:21:54,800 Speaker 2: that's a pretty decent meal. I've seen some of these 492 00:21:54,800 --> 00:21:56,680 Speaker 2: things and they say, you know, serving size is ten 493 00:21:56,680 --> 00:21:59,480 Speaker 2: meals or something, So that's about a tablespoon, which is 494 00:21:59,480 --> 00:22:02,800 Speaker 2: a really decent amount. So average energy per serving is 495 00:22:02,840 --> 00:22:05,840 Speaker 2: three hundred and fifteen kilogitals, so under one hundred calories 496 00:22:05,880 --> 00:22:09,040 Speaker 2: per serve, which for AOLI is pretty decent. Zero point 497 00:22:09,080 --> 00:22:11,440 Speaker 2: three grams of protein. We wouldn't expect protein in there. 498 00:22:11,480 --> 00:22:14,160 Speaker 2: This is a high fat product. Total fat is seven 499 00:22:14,200 --> 00:22:18,040 Speaker 2: point two grams, with saturated fat being zero point six grams. 500 00:22:18,080 --> 00:22:21,600 Speaker 2: The saturated fat is significantly lower than other types of 501 00:22:21,600 --> 00:22:25,160 Speaker 2: AOLI or mayonnaise on the market. Carbohydrate two point four 502 00:22:25,200 --> 00:22:28,320 Speaker 2: grams per serving, with sugars being one point four grams 503 00:22:28,320 --> 00:22:31,199 Speaker 2: per serving, so very very low, and sodium being one 504 00:22:31,280 --> 00:22:34,199 Speaker 2: hundred and seventy five milligrams per serve, which is like 505 00:22:34,240 --> 00:22:36,440 Speaker 2: there's a little bit of salt in there, but nothing 506 00:22:36,520 --> 00:22:38,840 Speaker 2: crazy or nothing I would worry about. So when we 507 00:22:38,880 --> 00:22:42,320 Speaker 2: look at the ingredient list, the first ingredient is vegetable oil. 508 00:22:42,480 --> 00:22:44,840 Speaker 2: It doesn't specify what type of vegetable oil. I would 509 00:22:44,880 --> 00:22:47,399 Speaker 2: assume a range of vegetable oils. And this in a 510 00:22:47,440 --> 00:22:49,679 Speaker 2: product that we know is a high fat product. This 511 00:22:49,800 --> 00:22:51,879 Speaker 2: is something that I would, you know, naturally assume it 512 00:22:51,880 --> 00:22:54,240 Speaker 2: would either you know, be the eggs as a starter 513 00:22:54,520 --> 00:22:57,840 Speaker 2: or the vegetable oil. Next SIT's followed by white vinegar 514 00:22:58,160 --> 00:23:01,160 Speaker 2: water free range eggs at five percent. There's a little 515 00:23:01,160 --> 00:23:02,880 Speaker 2: bit of added sugar, but as I said, it's only 516 00:23:02,920 --> 00:23:05,000 Speaker 2: one point four grams a serving, which I would think 517 00:23:05,040 --> 00:23:08,639 Speaker 2: is quite low. May is thickener. It's got mustard in it, 518 00:23:08,760 --> 00:23:12,639 Speaker 2: reconstituted lemon juice, salt, garlic at zero point eight percent, 519 00:23:12,840 --> 00:23:16,960 Speaker 2: some stabilizes food acid, and some preservatives in antioxidant, so 520 00:23:17,040 --> 00:23:19,479 Speaker 2: that is the list. It obviously contains eggs, so if 521 00:23:19,480 --> 00:23:22,119 Speaker 2: anyone has an egg allergy, not appropriate, and there is 522 00:23:22,160 --> 00:23:25,760 Speaker 2: a may contained statement for wheat, gluten, and soy, so unfortunately, 523 00:23:25,800 --> 00:23:29,240 Speaker 2: not appropriate for our Celiac listeners, unfortunately, but I thought 524 00:23:29,240 --> 00:23:31,679 Speaker 2: it was a better option compared to the majority of 525 00:23:31,720 --> 00:23:34,000 Speaker 2: Aoli and mayonnaise on the markets. I will admit I 526 00:23:34,000 --> 00:23:36,520 Speaker 2: haven't tried. I'm not a huge Ali person. I don't 527 00:23:36,560 --> 00:23:38,040 Speaker 2: buy it for my fridge, but if I do go 528 00:23:38,080 --> 00:23:39,920 Speaker 2: out and the girls have a you know, some chipieze 529 00:23:39,920 --> 00:23:42,320 Speaker 2: to shout a restaurant, I will definitely do Aoli in it. 530 00:23:42,480 --> 00:23:44,640 Speaker 2: But I haven't actually tried this one, so I can't 531 00:23:44,680 --> 00:23:47,520 Speaker 2: comment on the taste. But in terms of the nutritionals, 532 00:23:47,560 --> 00:23:49,960 Speaker 2: it is certainly much leaner than a lot of the 533 00:23:50,040 --> 00:23:52,000 Speaker 2: other Aoli brands on the market. 534 00:23:52,320 --> 00:23:53,680 Speaker 1: True, and I've just had a look at the price. 535 00:23:53,760 --> 00:23:58,000 Speaker 1: It's usually five dollars fifty in supermarkets, so it's actually 536 00:23:58,040 --> 00:24:00,159 Speaker 1: this week when we're recording half price. So like core 537 00:24:00,200 --> 00:24:01,800 Speaker 1: foods in the supermarket, if you can grab them when 538 00:24:01,800 --> 00:24:04,480 Speaker 1: they half price, that's a pretty good outcome. So I'm 539 00:24:04,480 --> 00:24:06,119 Speaker 1: with you, like I think, if you love it, But 540 00:24:06,200 --> 00:24:07,919 Speaker 1: I think a lot of my clients will think that 541 00:24:07,960 --> 00:24:09,920 Speaker 1: a server of addressing is about a tablespoon, and I 542 00:24:09,920 --> 00:24:11,520 Speaker 1: think try and do a tea spoon or to a 543 00:24:11,560 --> 00:24:14,160 Speaker 1: particularly if it's a higher fat option like aoli or mao, 544 00:24:14,720 --> 00:24:17,320 Speaker 1: just to again just shave down some of those calories 545 00:24:17,359 --> 00:24:19,280 Speaker 1: if you do love that kind of flavor on things. 546 00:24:19,320 --> 00:24:21,320 Speaker 1: Because I was thinking like ranch salads. I always have 547 00:24:21,400 --> 00:24:24,000 Speaker 1: that kind of aoli when you have a chicken ranch salad. 548 00:24:24,400 --> 00:24:26,000 Speaker 1: So yeah, there's a lighter option, which I think is 549 00:24:26,000 --> 00:24:28,760 Speaker 1: always good. All rightly, and we're to finish us off today. 550 00:24:28,800 --> 00:24:32,040 Speaker 1: We've had a listener question come through about diet soft drink, 551 00:24:32,480 --> 00:24:34,879 Speaker 1: and the question is I love diet soft drink and 552 00:24:34,880 --> 00:24:38,240 Speaker 1: I'm trying to reduce my intake. But in terms of alternatives, 553 00:24:38,240 --> 00:24:42,639 Speaker 1: it's can butcher a better option? And as a clear 554 00:24:42,680 --> 00:24:44,560 Speaker 1: answer to the question, I would say, in general, yes, 555 00:24:44,760 --> 00:24:46,439 Speaker 1: you probably know more about kom butcher than I do, 556 00:24:46,520 --> 00:24:48,480 Speaker 1: but in general, what I know is that they're very 557 00:24:48,520 --> 00:24:52,359 Speaker 1: low calorie. There's no additives I would be concerned about. 558 00:24:52,560 --> 00:24:55,520 Speaker 1: It's a fermented tea product. Now, whether you're going to 559 00:24:55,600 --> 00:24:58,680 Speaker 1: get gut related benefits from a product like that, I'm 560 00:24:58,720 --> 00:25:01,280 Speaker 1: not sure, because even though it's fermented, we don't know 561 00:25:01,320 --> 00:25:04,359 Speaker 1: what's in the concentrations required. But it's certainly not going 562 00:25:04,400 --> 00:25:06,040 Speaker 1: to do any damage. As long as when you look 563 00:25:06,080 --> 00:25:08,520 Speaker 1: on the label there's no added sugars and the sugars 564 00:25:08,520 --> 00:25:11,840 Speaker 1: are very low, it will still be a really good choice. 565 00:25:12,119 --> 00:25:14,800 Speaker 1: I think the products in the supermarket generally that we're 566 00:25:14,840 --> 00:25:19,000 Speaker 1: seeing in that kind of low calorie beverage space, and 567 00:25:19,040 --> 00:25:21,480 Speaker 1: I think sometimes they're marketed is no tropic so for 568 00:25:21,560 --> 00:25:24,720 Speaker 1: focus or for energy. In general, they're pretty clean. I 569 00:25:24,760 --> 00:25:26,639 Speaker 1: think the only one I'd be concerned about at the 570 00:25:26,640 --> 00:25:28,960 Speaker 1: moment is, as we've mentioned, is the addition of taurine, 571 00:25:29,320 --> 00:25:31,520 Speaker 1: which I think we will see removed from a lot 572 00:25:31,560 --> 00:25:34,000 Speaker 1: of those energy type drinks. And they can have amino 573 00:25:34,000 --> 00:25:38,520 Speaker 1: acids in them, the no tropic performance enhancing drinks, but 574 00:25:38,640 --> 00:25:40,520 Speaker 1: in general there's not a whole lot in them, and 575 00:25:40,520 --> 00:25:43,199 Speaker 1: I wouldn't overly be concerned. I'm a big family and 576 00:25:43,280 --> 00:25:45,240 Speaker 1: of just a good old sparkling water, you know, a 577 00:25:45,280 --> 00:25:47,880 Speaker 1: soda water, because people there's a perception it's very high 578 00:25:47,880 --> 00:25:49,800 Speaker 1: in salt, but it really is not. And I think 579 00:25:49,840 --> 00:25:51,359 Speaker 1: whether you've got a soda stream or you've got a 580 00:25:51,400 --> 00:25:53,840 Speaker 1: zip tap, or you do buy the bottled varieties. And 581 00:25:53,880 --> 00:25:59,520 Speaker 1: I had actually myself the Mount Franklin mango lightly sparkling. 582 00:25:59,240 --> 00:26:01,639 Speaker 2: One when we were recently and I actually quite liked it. 583 00:26:01,640 --> 00:26:04,200 Speaker 1: So if you need that little extra hit and you're 584 00:26:04,240 --> 00:26:06,960 Speaker 1: happy to spend three four dollars on a drink that's 585 00:26:07,000 --> 00:26:10,120 Speaker 1: basically water with a touch of flavor, go for it. 586 00:26:10,440 --> 00:26:12,480 Speaker 2: Yeah, I think kombucha is quite expensive for what it is, 587 00:26:12,520 --> 00:26:14,240 Speaker 2: so it's not something that I would recommend us like 588 00:26:14,280 --> 00:26:16,760 Speaker 2: a daily thing for my clients. But certainly if I've 589 00:26:16,760 --> 00:26:18,800 Speaker 2: got clients that are going to say like a backyard 590 00:26:18,880 --> 00:26:21,440 Speaker 2: barbecue or a friend's birthday, and you know they're actively 591 00:26:21,480 --> 00:26:24,360 Speaker 2: trying to avoid or reduce down there alcohol, absolutely i'd 592 00:26:24,400 --> 00:26:27,000 Speaker 2: suggest taking something like kombucha. And I myself have done 593 00:26:27,040 --> 00:26:29,000 Speaker 2: that too, you know, friends parties where I don't want 594 00:26:29,000 --> 00:26:30,720 Speaker 2: to drink, I might take a four pack of Kombucher 595 00:26:30,760 --> 00:26:32,440 Speaker 2: and have one or two while I'm there, So I 596 00:26:32,480 --> 00:26:35,000 Speaker 2: think it's a greater when they come in a little 597 00:26:35,040 --> 00:26:37,159 Speaker 2: four pack. You can't just buy one as opposed to 598 00:26:37,200 --> 00:26:42,200 Speaker 2: a d vodka. Yeah, you're so cool with your four 599 00:26:42,240 --> 00:26:44,840 Speaker 2: pack of kom butcher my wellness. Screw it. No, but 600 00:26:44,880 --> 00:26:46,720 Speaker 2: I do like them. They are fermented tea, so I 601 00:26:46,720 --> 00:26:49,960 Speaker 2: do believe you get some antioxidants from it being fermented tea. 602 00:26:50,400 --> 00:26:52,439 Speaker 2: And like Susie said, the majority of rangers on the 603 00:26:52,440 --> 00:26:55,120 Speaker 2: markets are very low sugar, very low calories, so I'm 604 00:26:55,200 --> 00:26:57,560 Speaker 2: very happy for my clients to have a Kombucher. They 605 00:26:57,600 --> 00:27:02,119 Speaker 2: do provide some natural probotics the fermentation process, but the 606 00:27:02,160 --> 00:27:04,719 Speaker 2: different brands and some of them add active you know, sugar, 607 00:27:04,800 --> 00:27:07,360 Speaker 2: some of them have sweetness natural, some of them are artificial. 608 00:27:07,720 --> 00:27:09,400 Speaker 2: I think just read the label and make sure you're 609 00:27:09,400 --> 00:27:11,080 Speaker 2: trying to get a bit of a better brand. But 610 00:27:11,160 --> 00:27:13,399 Speaker 2: certainly I think it's going to be beneficial for your 611 00:27:13,400 --> 00:27:16,960 Speaker 2: gut health overall. How beneficial, I don't really think we know, 612 00:27:17,080 --> 00:27:19,120 Speaker 2: because there's some stream of thought that some of those 613 00:27:19,119 --> 00:27:22,560 Speaker 2: bacterias don't quite reach the stomach alive. We're not really sure, 614 00:27:22,760 --> 00:27:24,159 Speaker 2: but at the end of the day, it's certainly not 615 00:27:24,160 --> 00:27:26,679 Speaker 2: going to do you any harm. I do recommend them 616 00:27:26,720 --> 00:27:28,680 Speaker 2: regularly for my clients if they are going out to 617 00:27:28,720 --> 00:27:30,840 Speaker 2: more of a social event, but it's just not something 618 00:27:30,840 --> 00:27:34,040 Speaker 2: I recommend daily purely from a cost perspective. But like you, 619 00:27:34,160 --> 00:27:36,480 Speaker 2: I'm a huge sparkling water fan. I love the zip tap. 620 00:27:36,560 --> 00:27:39,040 Speaker 2: I love just getting a soda water, you know, with lime, 621 00:27:39,160 --> 00:27:40,920 Speaker 2: from out at the pub and I'm not having a drink, 622 00:27:40,960 --> 00:27:42,760 Speaker 2: or I might just have one wine and I feel 623 00:27:42,760 --> 00:27:45,399 Speaker 2: like something else after that's not just water. I'll happily 624 00:27:45,480 --> 00:27:47,359 Speaker 2: get a soda water with a squeeze of lime or 625 00:27:47,400 --> 00:27:49,600 Speaker 2: something in it. So I'm a big kombucha fam I 626 00:27:49,680 --> 00:27:52,160 Speaker 2: personally drink it myself. And I also like the ones 627 00:27:52,160 --> 00:27:54,640 Speaker 2: that are more like the ginger lemon variety because again, 628 00:27:54,720 --> 00:27:57,720 Speaker 2: it's not that overly sweet sweet taste in your mouth 629 00:27:57,720 --> 00:28:00,720 Speaker 2: as well, which I think sometimes can sort of drive 630 00:28:00,840 --> 00:28:02,920 Speaker 2: us to want more sweet things a little bit later 631 00:28:03,000 --> 00:28:04,920 Speaker 2: on as well. So bottom line, I'm a big fan. 632 00:28:05,240 --> 00:28:06,960 Speaker 2: Just read your labels and make sure you're trying to 633 00:28:07,000 --> 00:28:10,240 Speaker 2: get one that's more naturally sweetened, not artificially sweetened, and 634 00:28:10,359 --> 00:28:12,960 Speaker 2: also look for something that does have the little you 635 00:28:13,000 --> 00:28:15,120 Speaker 2: know the benefits of the probotics in there as well. 636 00:28:15,720 --> 00:28:17,800 Speaker 1: Perfect all right, Well, that brings us to standard the 637 00:28:18,000 --> 00:28:20,639 Speaker 1: Nutrition Couch Podcast for another week. Please keep telling your 638 00:28:20,640 --> 00:28:22,920 Speaker 1: friends about us so we can continue to grow, and 639 00:28:22,960 --> 00:28:25,520 Speaker 1: if you're interested in healthy products, check out our website 640 00:28:25,520 --> 00:28:29,119 Speaker 1: designed by dietitians for our latest hot chocolates and women's 641 00:28:29,160 --> 00:28:29,959 Speaker 1: protein range. 642 00:28:30,119 --> 00:28:31,199 Speaker 2: We'll see you next week for 643 00:28:31,359 --> 00:28:33,160 Speaker 1: Our regular weekly episode drops