1 00:00:01,440 --> 00:00:04,480 Speaker 1: How does your typical morning start. Do you find yourself 2 00:00:04,480 --> 00:00:07,360 Speaker 1: pressing the snooze button a few times or are you 3 00:00:07,400 --> 00:00:09,760 Speaker 1: pretty good at getting to your six am gym class. 4 00:00:10,160 --> 00:00:12,320 Speaker 1: Maybe you are not a morning person at all and 5 00:00:12,360 --> 00:00:15,200 Speaker 1: get up as late as possible. On today's episode of 6 00:00:15,240 --> 00:00:17,799 Speaker 1: The Nutrition Couch, we have some new data to show 7 00:00:17,800 --> 00:00:21,799 Speaker 1: that getting up early and exercising may not always be 8 00:00:21,880 --> 00:00:24,320 Speaker 1: the best thing for your body, when it may actually 9 00:00:24,400 --> 00:00:27,240 Speaker 1: benefit from a little more shut eye. Hi, I'm Sussie 10 00:00:27,240 --> 00:00:29,800 Speaker 1: Burrow and I'm Liam Wood, and together we bring you 11 00:00:29,800 --> 00:00:32,199 Speaker 1: The Nutrition Couch, the weekly podcast that keeps you up 12 00:00:32,200 --> 00:00:33,760 Speaker 1: to date on everything you need to know in the 13 00:00:33,760 --> 00:00:37,680 Speaker 1: world of nutrition, as well as some new information on 14 00:00:37,760 --> 00:00:40,839 Speaker 1: six am starts. We've got some brand new diet data 15 00:00:41,120 --> 00:00:44,519 Speaker 1: that is looking at acidity in the body. Our product 16 00:00:44,560 --> 00:00:47,760 Speaker 1: review is of a particular freezer favorite for the family, 17 00:00:48,159 --> 00:00:52,240 Speaker 1: and our listener question is all about pre made meal. So, 18 00:00:52,320 --> 00:00:54,120 Speaker 1: just in terms of how we get contact for the 19 00:00:54,200 --> 00:00:59,240 Speaker 1: Nutrition Couch, Leanne and I will throw some messages between ourselves. 20 00:00:59,280 --> 00:00:59,880 Speaker 2: This is the week's row. 21 00:01:00,120 --> 00:01:02,720 Speaker 1: When we see something interesting on Instagram or an article 22 00:01:02,760 --> 00:01:03,760 Speaker 1: pop up, or. 23 00:01:03,760 --> 00:01:05,240 Speaker 2: I'll scroll the news headlines. 24 00:01:05,560 --> 00:01:07,920 Speaker 1: But Leanne found this little baby and I thought it 25 00:01:07,959 --> 00:01:10,560 Speaker 1: was very relevantly and because you are bright an early 26 00:01:10,640 --> 00:01:14,640 Speaker 1: bird getting to the gym each morning very early, when 27 00:01:14,680 --> 00:01:17,800 Speaker 1: I'm still snoozerini, So what if they told us about 28 00:01:17,840 --> 00:01:18,760 Speaker 1: six am starts. 29 00:01:19,280 --> 00:01:21,000 Speaker 3: Well, I think it's interesting. I don't think there's a 30 00:01:21,000 --> 00:01:23,520 Speaker 3: whole lot of like science behind it, but it's basically 31 00:01:23,640 --> 00:01:26,080 Speaker 3: a little bit of a trend on Instagram at the moment. 32 00:01:26,200 --> 00:01:27,400 Speaker 4: It's a nice little chat. 33 00:01:27,440 --> 00:01:30,399 Speaker 3: You know, there's not a huge amount of research behind it, 34 00:01:30,440 --> 00:01:33,320 Speaker 3: but it's nice to have a little think about. So basically, 35 00:01:33,360 --> 00:01:36,080 Speaker 3: the headline that drew me and said the six am 36 00:01:36,160 --> 00:01:39,000 Speaker 3: workout habit wrecking your health. And as usual, it's a 37 00:01:39,080 --> 00:01:42,119 Speaker 3: very inflammatory headline, and I wouldn't say that everybody who 38 00:01:42,120 --> 00:01:44,360 Speaker 3: works out at six am is wrecking your health in winter, 39 00:01:44,480 --> 00:01:46,160 Speaker 3: but I thought it was a nice little kind of 40 00:01:46,240 --> 00:01:50,560 Speaker 3: conversation starter because essentially the article talks about how many 41 00:01:50,640 --> 00:01:55,000 Speaker 3: Australian women are unintentionally derailing their winter fitness routine by 42 00:01:55,040 --> 00:01:58,600 Speaker 3: doing the same workouts all year round, despite their changing 43 00:01:58,840 --> 00:02:02,680 Speaker 3: like energy and like atabolic and motivational levels during the 44 00:02:02,720 --> 00:02:05,160 Speaker 3: colder months. So it's basically saying, if you're someone who 45 00:02:05,480 --> 00:02:07,440 Speaker 3: rolls out of bed every day of the year at 46 00:02:07,480 --> 00:02:09,959 Speaker 3: six am, you do you hit your high intensity type 47 00:02:10,000 --> 00:02:13,520 Speaker 3: workout that might not be favoring you in winter. And 48 00:02:13,560 --> 00:02:15,919 Speaker 3: I'm somebody who very much is a morning workout person. 49 00:02:15,960 --> 00:02:17,840 Speaker 3: If I don't work out in the morning, it just 50 00:02:17,919 --> 00:02:20,800 Speaker 3: doesn't happen. With two tiny humans, David and I go together. 51 00:02:21,000 --> 00:02:23,079 Speaker 3: We put the kids in the crage. We know they're happy, 52 00:02:23,120 --> 00:02:24,720 Speaker 3: they get to play, they watch a bit of TV. 53 00:02:25,200 --> 00:02:26,960 Speaker 3: We do our workout. We can still see them from 54 00:02:26,960 --> 00:02:29,120 Speaker 3: the gym floor, and then we're done and everybody goes home. 55 00:02:29,360 --> 00:02:30,600 Speaker 3: Go one of the days where I could, you know, 56 00:02:30,720 --> 00:02:32,760 Speaker 3: wander down to the gym whatever time I like. With 57 00:02:32,840 --> 00:02:36,280 Speaker 3: my flexible working from home schedule, own own business, it 58 00:02:36,400 --> 00:02:38,200 Speaker 3: just doesn't happen. So if we don't do our workout 59 00:02:38,240 --> 00:02:40,800 Speaker 3: together in the morning, it doesn't happen. So I'm a 60 00:02:40,800 --> 00:02:43,239 Speaker 3: big morning workout person, but I know that for a 61 00:02:43,240 --> 00:02:46,280 Speaker 3: lot of people they aren't. Other people are very rigid 62 00:02:46,280 --> 00:02:49,600 Speaker 3: with that morning schedule. But the article is basically highlighting 63 00:02:49,680 --> 00:02:52,480 Speaker 3: that during the winter months, some and it says like 64 00:02:52,560 --> 00:02:54,880 Speaker 3: so called experts, and then you look at the experts 65 00:02:54,880 --> 00:02:57,399 Speaker 3: in the article and it's basically like TikTokers. So they're 66 00:02:57,400 --> 00:02:59,560 Speaker 3: not what I would call the true expert, but there 67 00:02:59,560 --> 00:03:02,080 Speaker 3: are one or to sort of exercise physiologist who have 68 00:03:02,120 --> 00:03:04,120 Speaker 3: also been talking about this kind of thing, which I 69 00:03:04,160 --> 00:03:05,520 Speaker 3: would say is a true expert. 70 00:03:05,720 --> 00:03:06,920 Speaker 4: But basically it's just. 71 00:03:06,919 --> 00:03:09,400 Speaker 3: A couple of girls online on TikTok giving their opinion 72 00:03:09,400 --> 00:03:12,480 Speaker 3: about the winter fitness routine and basically saying that we 73 00:03:12,520 --> 00:03:16,160 Speaker 3: should be going towards more strength based workouts versus cardio 74 00:03:16,240 --> 00:03:19,240 Speaker 3: workouts in the middle of winter because it's just better 75 00:03:19,280 --> 00:03:21,920 Speaker 3: from a muscle and a metabolic perspective, And that is true. 76 00:03:21,919 --> 00:03:23,560 Speaker 4: That actually has nothing to do with winter. 77 00:03:23,680 --> 00:03:26,520 Speaker 3: I think resistance and strength based training is very important 78 00:03:26,560 --> 00:03:31,480 Speaker 3: from a metabolic and a muscle irrespective of the seasons, 79 00:03:31,480 --> 00:03:33,320 Speaker 3: So it doesn't really matter if it's winter or summer 80 00:03:33,440 --> 00:03:36,240 Speaker 3: or spring. I think resistance space training is very important. 81 00:03:36,560 --> 00:03:38,360 Speaker 3: But it is saying that if you're someone who gets 82 00:03:38,440 --> 00:03:40,120 Speaker 3: up at the crack of dawn, whether that's four or 83 00:03:40,160 --> 00:03:43,160 Speaker 3: thirty five o'clock six am, and you roll out of bed, 84 00:03:43,200 --> 00:03:45,520 Speaker 3: it's super cold, and you're trying to flog your body 85 00:03:45,520 --> 00:03:48,880 Speaker 3: through these high intensity workouts day after day after day, 86 00:03:49,280 --> 00:03:52,480 Speaker 3: perhaps you should rethink that and lower the intensity in 87 00:03:52,560 --> 00:03:55,760 Speaker 3: winter and focus more on resistance based exercise. So I 88 00:03:55,760 --> 00:03:59,320 Speaker 3: don't think it's a bad message. It's not black or white. 89 00:03:59,680 --> 00:04:02,240 Speaker 3: I think resistance based training is very very important. We 90 00:04:02,280 --> 00:04:04,760 Speaker 3: know that there is research that shows about two to 91 00:04:04,880 --> 00:04:07,760 Speaker 3: three times a week is very important from a muscle perspective, 92 00:04:07,760 --> 00:04:11,680 Speaker 3: a metabolic perspective, and a bone strength perspective as well. 93 00:04:11,920 --> 00:04:13,720 Speaker 3: But it's also not to say that you can't do 94 00:04:13,840 --> 00:04:16,719 Speaker 3: high intensity training during winter. But I think it's a 95 00:04:16,760 --> 00:04:19,760 Speaker 3: good article that just highlights like, don't just go through 96 00:04:19,800 --> 00:04:22,920 Speaker 3: the run of the motion every morning, the same kind 97 00:04:22,960 --> 00:04:25,760 Speaker 3: of workout at the same time each day, because particularly 98 00:04:25,760 --> 00:04:28,160 Speaker 3: if the goal is some body composition changes or some 99 00:04:28,200 --> 00:04:30,960 Speaker 3: fat loss changes, the body does well shaking up the 100 00:04:31,040 --> 00:04:33,680 Speaker 3: routine a little bit. So sometimes training at a different time, 101 00:04:34,000 --> 00:04:36,880 Speaker 3: changing up your exercise routine. If you're a runner, get 102 00:04:36,880 --> 00:04:39,000 Speaker 3: into the gym and do some strength training. If strength 103 00:04:39,000 --> 00:04:42,240 Speaker 3: training is all that you do, perhaps try some conditioning. 104 00:04:42,360 --> 00:04:44,000 Speaker 3: Try a couple of, you know, one to two a 105 00:04:44,040 --> 00:04:47,320 Speaker 3: week sessions of some high intensity stuff. It doesn't matter 106 00:04:47,360 --> 00:04:50,360 Speaker 3: what the season is. But I think the most practical 107 00:04:50,360 --> 00:04:53,560 Speaker 3: advice for listeners is to balance your exercise sessions out 108 00:04:53,600 --> 00:04:56,320 Speaker 3: and to ensure that every couple of months, you're actually 109 00:04:56,440 --> 00:04:58,719 Speaker 3: changing up what the body is doing because the body 110 00:04:58,720 --> 00:05:02,440 Speaker 3: does get very used to a very similar type of training. 111 00:05:02,720 --> 00:05:04,960 Speaker 3: And so I think if you are chasing those performance 112 00:05:05,000 --> 00:05:07,839 Speaker 3: based goals, and you are chasing some of those bodycop goals, 113 00:05:07,920 --> 00:05:11,239 Speaker 3: it's important to not only stay consistent, but to also 114 00:05:11,520 --> 00:05:14,599 Speaker 3: change up your exercise sessions as well. And winter is 115 00:05:14,600 --> 00:05:16,760 Speaker 3: a really ideal time to do that. If you've been 116 00:05:16,800 --> 00:05:18,919 Speaker 3: thinking about, you know, building a bit of muscle, it 117 00:05:19,040 --> 00:05:20,960 Speaker 3: is nicer to you know, do that in a gym, 118 00:05:21,040 --> 00:05:24,360 Speaker 3: or do that inside versus always doing running outside. When 119 00:05:24,360 --> 00:05:25,960 Speaker 3: it's a little bit in the cooler months, it is 120 00:05:26,080 --> 00:05:29,000 Speaker 3: easier to do an inside workout. But don't also be 121 00:05:29,160 --> 00:05:31,640 Speaker 3: fueled by I've got a lot of clients at the moment, 122 00:05:31,640 --> 00:05:33,560 Speaker 3: who are you know, stopping their running for like four 123 00:05:33,560 --> 00:05:36,479 Speaker 3: to five reformer Plata sessions a week. And although that's great, 124 00:05:36,520 --> 00:05:40,200 Speaker 3: it's good movement, reformer plats is not resistance or strength 125 00:05:40,240 --> 00:05:43,279 Speaker 3: based exercise. It's not going to grow your muscles, it's 126 00:05:43,279 --> 00:05:45,640 Speaker 3: not going to you know, assist really with that bone 127 00:05:45,680 --> 00:05:47,680 Speaker 3: mineral density. It's okay a couple of times a week, 128 00:05:47,800 --> 00:05:50,160 Speaker 3: but it's not what you would traditionally call resistance or 129 00:05:50,200 --> 00:05:53,880 Speaker 3: strength based exercise, so my exercise physiologist tells me, So 130 00:05:53,920 --> 00:05:56,640 Speaker 3: it's a good mix of things that we want to have, 131 00:05:57,000 --> 00:05:59,000 Speaker 3: but don't feel like you need to punish yourself by 132 00:05:59,160 --> 00:06:02,120 Speaker 3: rolling out of better five six am throughout winter when 133 00:06:02,160 --> 00:06:03,960 Speaker 3: it is very cold. And I can say that even 134 00:06:03,960 --> 00:06:05,880 Speaker 3: in Brisbane because people normally tease me in Brisbane and 135 00:06:05,920 --> 00:06:08,119 Speaker 3: they say it doesn't get that cold. We've had quite 136 00:06:08,120 --> 00:06:11,000 Speaker 3: a few eight degree mornings here, Susie recently. And I 137 00:06:11,040 --> 00:06:12,800 Speaker 3: did come to Sydney last week and I woke up 138 00:06:12,800 --> 00:06:15,200 Speaker 3: and it was eight degrees and I check the weather up, thinking, 139 00:06:15,200 --> 00:06:16,240 Speaker 3: oh do I bring my coach? 140 00:06:16,480 --> 00:06:17,680 Speaker 4: It was ten degrees in Sydney. 141 00:06:17,800 --> 00:06:20,960 Speaker 3: So you know, it does get cool in Brisbane occasionally. 142 00:06:21,480 --> 00:06:22,960 Speaker 3: So it is nice if we can do some more 143 00:06:23,040 --> 00:06:25,520 Speaker 3: of those indoor workouts during winter. But I think the 144 00:06:26,160 --> 00:06:28,880 Speaker 3: key point of the article was basically, listen to your 145 00:06:28,920 --> 00:06:30,800 Speaker 3: body if it needs to sleep, and have a sleep in. 146 00:06:30,960 --> 00:06:34,480 Speaker 3: If you're not feeling like that high intensity conditioning type 147 00:06:34,480 --> 00:06:36,839 Speaker 3: exercise all of the time, take it down a couple 148 00:06:36,880 --> 00:06:37,320 Speaker 3: of notches. 149 00:06:37,400 --> 00:06:38,600 Speaker 4: Focus on building the. 150 00:06:38,600 --> 00:06:41,680 Speaker 3: Muscle, preserving some of that muscle mass which starts to 151 00:06:41,760 --> 00:06:45,440 Speaker 3: naturally decline. Really quickly past the age of forty as well, 152 00:06:45,640 --> 00:06:48,040 Speaker 3: and just really stay consistent during winter. A lot of 153 00:06:48,080 --> 00:06:50,880 Speaker 3: people find exercise pretty easy during spring and summer, but 154 00:06:51,000 --> 00:06:52,720 Speaker 3: a lot of people will back off a lot during 155 00:06:52,720 --> 00:06:55,479 Speaker 3: winter because it is quite cold, and so really find 156 00:06:55,520 --> 00:06:58,000 Speaker 3: something that you enjoy and you can be consistent with 157 00:06:58,080 --> 00:06:59,039 Speaker 3: this time of the year. 158 00:07:00,040 --> 00:07:00,280 Speaker 4: Yeah. 159 00:07:00,279 --> 00:07:02,680 Speaker 1: I think the thing with exercise is we're kind of 160 00:07:02,760 --> 00:07:07,840 Speaker 1: programmed to believe that you're better, a better human if 161 00:07:07,880 --> 00:07:10,440 Speaker 1: you get up early, exercise, start your day on the 162 00:07:10,520 --> 00:07:11,040 Speaker 1: right track. 163 00:07:11,720 --> 00:07:13,320 Speaker 2: And it's like an idealism. 164 00:07:13,400 --> 00:07:15,960 Speaker 1: You know, you often see those articles online, you know, 165 00:07:16,320 --> 00:07:19,040 Speaker 1: CEOs get up at five am, the five Am Club, 166 00:07:19,480 --> 00:07:22,680 Speaker 1: Like it's kind of that aspirational approach to life and 167 00:07:22,680 --> 00:07:26,560 Speaker 1: how we should be now. I think for women, and 168 00:07:26,680 --> 00:07:29,360 Speaker 1: let's be honest, ninety eight percent of our listeners are women. 169 00:07:30,200 --> 00:07:32,640 Speaker 1: I think when you're younger and you don't have a 170 00:07:32,680 --> 00:07:35,040 Speaker 1: lot of family responsibilities, you know, you're just going to work, 171 00:07:35,080 --> 00:07:37,760 Speaker 1: You're caring for yourself. Sure, you know you've probably got 172 00:07:37,800 --> 00:07:39,400 Speaker 1: a lot more energy. You can start up late, you 173 00:07:39,400 --> 00:07:40,880 Speaker 1: can get up early, you can go to the gym. 174 00:07:41,160 --> 00:07:43,600 Speaker 1: I think what changes is that as women move through 175 00:07:43,600 --> 00:07:46,200 Speaker 1: the lifespan, the demands tend to become a lot higher. 176 00:07:46,520 --> 00:07:48,880 Speaker 1: So first of all, you might be having children, of 177 00:07:48,920 --> 00:07:50,880 Speaker 1: course there's a lot of pressure on your body. You 178 00:07:50,960 --> 00:07:52,960 Speaker 1: might end up in a split family where you're a 179 00:07:53,040 --> 00:07:56,760 Speaker 1: sole parent. You might also be caring for other family members. 180 00:07:57,120 --> 00:08:00,320 Speaker 1: So for poor women, the pressure and demands just more 181 00:08:00,360 --> 00:08:02,640 Speaker 1: and more and more greater and greater and greater. And 182 00:08:02,680 --> 00:08:05,440 Speaker 1: that we still hold that belief that we should be 183 00:08:05,480 --> 00:08:08,680 Speaker 1: getting up early and exercising. And I think you know, 184 00:08:08,800 --> 00:08:10,840 Speaker 1: whether it's between the ages of thirty and fifty or 185 00:08:10,880 --> 00:08:13,600 Speaker 1: forty and sixty, whatever it is, when you're basically doing 186 00:08:13,640 --> 00:08:16,320 Speaker 1: three or four different jobs, I would just take the 187 00:08:16,360 --> 00:08:19,200 Speaker 1: pressure off and across the belief because the best time, 188 00:08:19,240 --> 00:08:21,520 Speaker 1: as we've said Leanne to exercise is when you're going 189 00:08:21,560 --> 00:08:25,360 Speaker 1: to do it, and it's specificity of training as well 190 00:08:25,880 --> 00:08:29,040 Speaker 1: as particularly as you get older, so you are much better. 191 00:08:29,080 --> 00:08:31,480 Speaker 1: For example, beyond the age of forty to go into 192 00:08:31,520 --> 00:08:33,480 Speaker 1: a twenty minute hit session. Then you are to walk 193 00:08:33,520 --> 00:08:35,160 Speaker 1: for an hour in the cold, but think that you're 194 00:08:35,280 --> 00:08:37,640 Speaker 1: virtuous because you're doing it at six am. So I 195 00:08:37,679 --> 00:08:40,520 Speaker 1: think it comes back to really looking at yourself and 196 00:08:40,559 --> 00:08:43,720 Speaker 1: being smart with how you use that time, and you know, 197 00:08:43,800 --> 00:08:46,360 Speaker 1: being really efficient with it and shift some of those 198 00:08:46,400 --> 00:08:48,800 Speaker 1: beliefs that you are a better human because you get 199 00:08:48,880 --> 00:08:52,240 Speaker 1: up at five or six am, because we're just different physiologically. 200 00:08:52,720 --> 00:08:54,600 Speaker 1: And to have the privilege of time where you can 201 00:08:54,679 --> 00:08:56,320 Speaker 1: do whatever you like and not have to worry about 202 00:08:56,320 --> 00:08:59,240 Speaker 1: other people fantastic. But it's not for everyone, and we 203 00:08:59,280 --> 00:09:02,079 Speaker 1: certainly shouldn't be feeling guilty around that because I am 204 00:09:02,120 --> 00:09:04,679 Speaker 1: constantly listening to women talking about the things they should 205 00:09:04,679 --> 00:09:06,360 Speaker 1: be doing and adding more and more and more onto 206 00:09:06,400 --> 00:09:07,000 Speaker 1: their schedule. 207 00:09:07,360 --> 00:09:08,520 Speaker 2: But I agree with you. 208 00:09:08,960 --> 00:09:12,320 Speaker 1: A standout feature of clients that I'm seeing is I'll 209 00:09:12,360 --> 00:09:14,600 Speaker 1: ask them what their exercise or movements like, and they'll 210 00:09:14,640 --> 00:09:17,439 Speaker 1: first of all say pilarates. Now, polarates is beautiful, it's 211 00:09:17,520 --> 00:09:20,720 Speaker 1: lovely for muscle lines, but it is quite time consuming, 212 00:09:20,800 --> 00:09:22,360 Speaker 1: you know, going to pilarates, you've got to get there, 213 00:09:22,600 --> 00:09:24,480 Speaker 1: You go to spend an hour. That's almost two hours 214 00:09:24,520 --> 00:09:26,920 Speaker 1: of time when you could do a twenty thirty minute 215 00:09:26,960 --> 00:09:30,840 Speaker 1: workout and get just a better calorie burn in many cases. 216 00:09:30,880 --> 00:09:32,920 Speaker 1: So I think we do have to be smart with 217 00:09:33,000 --> 00:09:35,840 Speaker 1: the limited time many of us have. And so first 218 00:09:35,880 --> 00:09:38,280 Speaker 1: of all, don't feel guilty if it's not five six am. 219 00:09:38,440 --> 00:09:40,920 Speaker 1: But really look and say, right, I'm dedicating three hours 220 00:09:40,960 --> 00:09:43,400 Speaker 1: a week to polarates, and maybe I should dedicate one 221 00:09:43,480 --> 00:09:46,120 Speaker 1: hour and then do something else the other time to 222 00:09:46,120 --> 00:09:48,800 Speaker 1: get the changes and results, because basically the same as 223 00:09:48,800 --> 00:09:52,079 Speaker 1: our diet and diet changes. If nothing's changing, nothing's changing. 224 00:09:52,080 --> 00:09:54,160 Speaker 1: And if you're doing all that pilates or whatever your 225 00:09:54,200 --> 00:09:57,360 Speaker 1: choice of exercise is even going to the gym, and 226 00:09:57,440 --> 00:09:59,320 Speaker 1: you're not getting the results or changes, it's time to 227 00:09:59,360 --> 00:10:01,320 Speaker 1: mix it up. So I think it's good to have 228 00:10:01,360 --> 00:10:02,920 Speaker 1: a bit of a review of what you're doing and 229 00:10:02,960 --> 00:10:05,120 Speaker 1: really be strict with your time. And so I've only 230 00:10:05,120 --> 00:10:07,439 Speaker 1: got two or three hours a week to train or exercise. 231 00:10:07,760 --> 00:10:09,320 Speaker 1: What is going to give me the best bang for 232 00:10:09,400 --> 00:10:11,120 Speaker 1: my buck with that very limited time? 233 00:10:12,240 --> 00:10:13,400 Speaker 2: All right, Leanne Well. 234 00:10:13,520 --> 00:10:15,440 Speaker 1: I had to have a moment this week when I 235 00:10:15,480 --> 00:10:19,000 Speaker 1: saw a blazing diet headline that talked about diets in acidity. 236 00:10:19,520 --> 00:10:23,480 Speaker 1: Because as dietitians, for many, many years, we've often said 237 00:10:24,040 --> 00:10:27,440 Speaker 1: that diets that promote an alkaline style of eating, or 238 00:10:27,480 --> 00:10:32,200 Speaker 1: supplements that promote alcohalized approaches a BS, you know, there's 239 00:10:32,240 --> 00:10:35,200 Speaker 1: no evidence to show that they're beneficial. So when I 240 00:10:35,240 --> 00:10:37,960 Speaker 1: saw this and a new research paper that's been published 241 00:10:38,000 --> 00:10:40,480 Speaker 1: in front AIDS and Nutrition, which is quite a respectable journal. 242 00:10:40,520 --> 00:10:42,160 Speaker 2: I was like, oh my god, what is going on. 243 00:10:42,720 --> 00:10:45,440 Speaker 1: So this is a new randomized control trial, which is 244 00:10:45,480 --> 00:10:47,520 Speaker 1: actually I would normally swear here because I'm a bit 245 00:10:47,559 --> 00:10:50,480 Speaker 1: of a swear bear, But it's really frigging interesting, is 246 00:10:50,520 --> 00:10:53,240 Speaker 1: what I would say. Like, I haven't seen data like 247 00:10:53,280 --> 00:10:55,280 Speaker 1: this in my entire career, so I thought it was 248 00:10:55,320 --> 00:10:58,280 Speaker 1: worth a bit of a review and taking a bit 249 00:10:58,320 --> 00:10:59,760 Speaker 1: of a deep dive, and we will deep dive it. 250 00:11:00,000 --> 00:11:03,000 Speaker 1: It is a little bit more complicated than just alkalizing diets, 251 00:11:03,040 --> 00:11:05,840 Speaker 1: so of course they've headlined it as you describe diet 252 00:11:05,880 --> 00:11:08,120 Speaker 1: acidity is at the answer to weight loss, and it's 253 00:11:08,200 --> 00:11:11,840 Speaker 1: not quite the case. So this is very very new research, 254 00:11:11,960 --> 00:11:14,640 Speaker 1: and you can certainly look up the article itself to 255 00:11:14,679 --> 00:11:18,040 Speaker 1: get the deep sort of insight into it. But it 256 00:11:18,080 --> 00:11:25,079 Speaker 1: was proposing that foods that are high in acidity are 257 00:11:25,120 --> 00:11:30,760 Speaker 1: associated with chronic inflammation, which impacts metabolism and may contribute 258 00:11:30,800 --> 00:11:33,000 Speaker 1: to weight gain. So this was the hypothesis of the 259 00:11:33,040 --> 00:11:36,680 Speaker 1: researchers and the participants in the study, which went across 260 00:11:36,760 --> 00:11:38,199 Speaker 1: sixteen weeks four months. 261 00:11:38,640 --> 00:11:40,720 Speaker 2: They compared in RCT. 262 00:11:41,000 --> 00:11:46,240 Speaker 1: A Mediterranean style of eating which was high and fruit, vegetables, 263 00:11:46,320 --> 00:11:49,840 Speaker 1: high in good fats, less dairy, less red meat, very 264 00:11:49,920 --> 00:11:54,319 Speaker 1: little processed food, and they compared that to a low 265 00:11:54,520 --> 00:11:59,280 Speaker 1: fat vegan diet. Now, I want to be very clear 266 00:11:59,640 --> 00:12:03,559 Speaker 1: that a low fat vegan diet is pretty simple. We're 267 00:12:03,600 --> 00:12:14,040 Speaker 1: talking no dairy, no meat, no seafood. You're basically eating grains, quinoir, legumes, beans, vegetables, fruits, avocado, 268 00:12:14,120 --> 00:12:20,360 Speaker 1: olive oil, very simple food. So tofu one hundred percent 269 00:12:20,440 --> 00:12:23,720 Speaker 1: vegan and loaf fat. So on one hand, to eat 270 00:12:23,800 --> 00:12:26,240 Speaker 1: vegan is not always so easy. But to also have 271 00:12:26,360 --> 00:12:28,760 Speaker 1: loaf fat vegan, that's pretty strict because that's not a 272 00:12:28,760 --> 00:12:31,160 Speaker 1: lot of oil, that's not a lot of avocado either. 273 00:12:31,200 --> 00:12:35,960 Speaker 1: That's basically like veggies and beans in a bowl. So 274 00:12:37,520 --> 00:12:39,440 Speaker 1: that's what they compared it to, which I think would 275 00:12:39,440 --> 00:12:41,440 Speaker 1: be a very difficult diet to follow, but they got 276 00:12:41,440 --> 00:12:43,000 Speaker 1: actually really interesting results. 277 00:12:43,320 --> 00:12:43,800 Speaker 2: So it was. 278 00:12:43,760 --> 00:12:47,560 Speaker 1: Sixty two overweight adults and they were asked to follow 279 00:12:47,600 --> 00:12:51,560 Speaker 1: the Mediterranean approach or the loafat vegan. Now it wasn't 280 00:12:51,640 --> 00:12:54,120 Speaker 1: calorie restricted, they weren't on like a diet plan. There 281 00:12:54,200 --> 00:12:58,160 Speaker 1: was merely assigned to different styles of eating and had 282 00:12:58,160 --> 00:13:01,200 Speaker 1: to record everything they found, and over the four months 283 00:13:01,280 --> 00:13:03,920 Speaker 1: that the Mediterranean eaters had. 284 00:13:03,720 --> 00:13:06,079 Speaker 2: No weight loss, no significant weight loss. 285 00:13:06,200 --> 00:13:10,720 Speaker 1: Whereas the vegan approach had a six kilo weight loss 286 00:13:10,720 --> 00:13:13,600 Speaker 1: over four months. Now that's not insignificant, but it's certainly 287 00:13:13,600 --> 00:13:15,839 Speaker 1: not on the high scale. You know, Leanna and I've 288 00:13:15,880 --> 00:13:18,480 Speaker 1: spoken before, if we had clients for four months, we'd 289 00:13:18,480 --> 00:13:20,880 Speaker 1: be looking at close to ten kilos. And I was 290 00:13:20,920 --> 00:13:23,320 Speaker 1: surprised because I really struggle to believe people could be 291 00:13:23,400 --> 00:13:26,000 Speaker 1: diet compliant to that strict vegan diet for that long. 292 00:13:26,080 --> 00:13:29,800 Speaker 1: But anyway, but what is really important for our listeners 293 00:13:29,800 --> 00:13:32,440 Speaker 1: to understand is that when you eat foods that are 294 00:13:32,480 --> 00:13:36,840 Speaker 1: what they call not acidic or not inflammatory, so processed foods, meat, dairy, 295 00:13:37,800 --> 00:13:41,280 Speaker 1: it doesn't change your pH that is very tightly regulated 296 00:13:41,320 --> 00:13:44,960 Speaker 1: by the kidneys. But what the researchers believe is going 297 00:13:45,000 --> 00:13:49,680 Speaker 1: on is that basically inflammation was reduced as a result 298 00:13:49,679 --> 00:13:52,800 Speaker 1: of eating less of those process type foods, So it 299 00:13:52,840 --> 00:13:56,400 Speaker 1: wasn't even though the acidity scores were reduced, it wasn't 300 00:13:56,400 --> 00:13:59,040 Speaker 1: specifically that They think it's an indirect effect of the 301 00:13:59,120 --> 00:14:03,160 Speaker 1: level of acidity and basically eating a very clean diet 302 00:14:03,200 --> 00:14:05,040 Speaker 1: that's very quite a low calorie it's sort of like 303 00:14:05,040 --> 00:14:07,560 Speaker 1: the old pretticken diet of the nineteen eighties for anyone 304 00:14:07,600 --> 00:14:10,640 Speaker 1: who's old enough to remember that. So they did measures 305 00:14:10,640 --> 00:14:14,560 Speaker 1: of dietary acidity through the kidneys rather than just pH 306 00:14:14,640 --> 00:14:18,679 Speaker 1: and certainly the reduction in those acidic loads was significantly 307 00:14:18,760 --> 00:14:22,680 Speaker 1: associated with directions in body weight and inflammatory markers in 308 00:14:22,720 --> 00:14:27,040 Speaker 1: the body. So I've got some thoughts on it. First 309 00:14:27,040 --> 00:14:29,480 Speaker 1: of all, I think it's confusing because you have someone 310 00:14:29,600 --> 00:14:33,240 Speaker 1: like supermodels who have alcohalizing supplements and they mislead people 311 00:14:33,280 --> 00:14:36,200 Speaker 1: about what they're about. To me, it's not an effect 312 00:14:36,240 --> 00:14:38,800 Speaker 1: of acidity. It's an effect of a diet that's got 313 00:14:38,840 --> 00:14:40,160 Speaker 1: no ultra processed food and. 314 00:14:40,160 --> 00:14:41,320 Speaker 2: No animal food in it. 315 00:14:42,120 --> 00:14:45,200 Speaker 1: And I think that's great to know that if you 316 00:14:45,280 --> 00:14:49,760 Speaker 1: eat a bowl of beans and brown rice like a Buddha, 317 00:14:50,280 --> 00:14:52,040 Speaker 1: that you're going to be healthier. But I just think 318 00:14:52,080 --> 00:14:56,000 Speaker 1: it's not like, who's eating that lean every four months, 319 00:14:56,280 --> 00:15:01,240 Speaker 1: no steaks, no chicken, no coffees with milk for four months. 320 00:15:01,920 --> 00:15:03,240 Speaker 2: That's a pretty bland diet. 321 00:15:03,280 --> 00:15:04,800 Speaker 1: Man. I feel like you have to go and live 322 00:15:04,800 --> 00:15:07,440 Speaker 1: in a temple for four months and you'll be healthier anyway, 323 00:15:08,400 --> 00:15:11,640 Speaker 1: I would miss my cheese. It's interesting, but I reckon 324 00:15:11,680 --> 00:15:13,640 Speaker 1: I can get good results but still leave a few 325 00:15:13,680 --> 00:15:16,560 Speaker 1: cheekies in there, like some cheese and some chicken. 326 00:15:16,560 --> 00:15:17,480 Speaker 2: I don't know, what do you reckon? 327 00:15:17,920 --> 00:15:19,880 Speaker 3: Yeah, I found it very interesting like you, and I 328 00:15:19,920 --> 00:15:21,080 Speaker 3: read it and I was like, oh, I need to 329 00:15:21,080 --> 00:15:23,240 Speaker 3: go I need to dive into this further. Because when 330 00:15:23,240 --> 00:15:26,760 Speaker 3: I said, you know, true plant based vegan diet versus 331 00:15:26,800 --> 00:15:29,400 Speaker 3: Mediterranean diet, we know Mediterranean diet is one of the 332 00:15:29,400 --> 00:15:33,520 Speaker 3: most researched and effective dietary pattern in the world. Particularly 333 00:15:33,560 --> 00:15:36,200 Speaker 3: there have been many studies that it reduces inflammation as well. 334 00:15:36,400 --> 00:15:37,720 Speaker 3: So what I thought, I was like, what is this 335 00:15:37,800 --> 00:15:40,960 Speaker 3: Mediterranean diet? But then it was basically suggesting that it's 336 00:15:41,160 --> 00:15:43,920 Speaker 3: it's foods that like meat, eggs, cheese. 337 00:15:43,600 --> 00:15:44,480 Speaker 4: Process foods. 338 00:15:44,640 --> 00:15:46,520 Speaker 3: And when I first read that, I was like, okay, 339 00:15:46,520 --> 00:15:48,320 Speaker 3: so they're doing a vegan diet compared to like a 340 00:15:48,400 --> 00:15:51,280 Speaker 3: Kido diet. But then they were like Mediterranean diets, So 341 00:15:51,320 --> 00:15:53,960 Speaker 3: I just kind of think, what was this Mediterranean diet 342 00:15:53,960 --> 00:15:56,040 Speaker 3: that they were giving them. They didn't sort of break 343 00:15:56,080 --> 00:15:58,080 Speaker 3: that down, but I think it was more meat and 344 00:15:58,160 --> 00:16:02,040 Speaker 3: cheese and eggs than a traditional Mediterranean diet actually would 345 00:16:02,040 --> 00:16:05,080 Speaker 3: be because a traditional Mediterranean diet actually has very little 346 00:16:05,120 --> 00:16:07,280 Speaker 3: meat and exitit, and it does have quite a lot 347 00:16:07,320 --> 00:16:09,760 Speaker 3: of more vegetarian and vegan based meals as well, and 348 00:16:09,800 --> 00:16:12,640 Speaker 3: even the dairy load isn't significantly high and a true 349 00:16:12,720 --> 00:16:15,640 Speaker 3: Mediterranean style diet, so I don't think it was really 350 00:16:16,240 --> 00:16:20,440 Speaker 3: fully plant based vegan versus a true traditional Mediterranean diet. 351 00:16:20,520 --> 00:16:23,280 Speaker 3: I would say it's more like a Western style, do 352 00:16:23,360 --> 00:16:23,680 Speaker 3: what you. 353 00:16:23,680 --> 00:16:25,160 Speaker 4: Wan Mediterranean diet. 354 00:16:25,720 --> 00:16:28,280 Speaker 3: But like you, I think it's great that it showed that, 355 00:16:28,440 --> 00:16:31,000 Speaker 3: you know, participants lost weight, and great that it showed 356 00:16:31,000 --> 00:16:34,120 Speaker 3: that some of the acidity loads had come down. But 357 00:16:34,600 --> 00:16:38,840 Speaker 3: of course, like you're basically just eating fruits, vegetables, beans, legumes, 358 00:16:39,200 --> 00:16:42,360 Speaker 3: and grains, like Susie said, so if you didn't see 359 00:16:42,480 --> 00:16:45,640 Speaker 3: significant change in health markers and sixty two overweight people, 360 00:16:45,680 --> 00:16:49,160 Speaker 3: I would be very very concerned. So I'm not surprised, 361 00:16:49,200 --> 00:16:51,080 Speaker 3: But also like you, I would think that it is 362 00:16:51,320 --> 00:16:54,920 Speaker 3: very very difficult for ninety eight percent of the population, 363 00:16:55,240 --> 00:16:59,280 Speaker 3: myself and yourself included, to just basically eat fruits, vegetables 364 00:16:59,280 --> 00:17:01,440 Speaker 3: and beans. Term I think a lot of people could 365 00:17:01,480 --> 00:17:04,600 Speaker 3: probably do that from a diet compliant perspective for a 366 00:17:04,640 --> 00:17:08,520 Speaker 3: couple of weeks, maybe a few months, and highly motivated people. 367 00:17:08,760 --> 00:17:11,640 Speaker 3: But we have enough struggles getting our clients to stick 368 00:17:11,640 --> 00:17:15,560 Speaker 3: to really well balanced, you know, healthy eating patterns which 369 00:17:15,680 --> 00:17:18,359 Speaker 3: do include a few treats rather than taking all. 370 00:17:18,240 --> 00:17:19,080 Speaker 4: That away as well. 371 00:17:19,119 --> 00:17:22,320 Speaker 3: So I think it's it's interesting, but is it practical. 372 00:17:22,600 --> 00:17:26,159 Speaker 3: Probably not, But it just heightens the research bulk that 373 00:17:26,200 --> 00:17:28,640 Speaker 3: we have that shows that are you know, the more 374 00:17:28,680 --> 00:17:31,639 Speaker 3: plants and whole foods that you eat, the better it is. 375 00:17:31,680 --> 00:17:34,280 Speaker 3: And funnily enough, my husband David was watching the news 376 00:17:34,320 --> 00:17:36,879 Speaker 3: headlines this morning and he started like scoffing, and I 377 00:17:36,920 --> 00:17:38,920 Speaker 3: was like, what are you laughing at? And he's like, oh, 378 00:17:39,000 --> 00:17:42,240 Speaker 3: the headline says it's you know, ultra processed foods lead 379 00:17:42,280 --> 00:17:44,400 Speaker 3: to weight gain, and he's laughing because he's like, everybody 380 00:17:44,440 --> 00:17:46,639 Speaker 3: knows that. And I'm like, people might know that, but 381 00:17:46,680 --> 00:17:49,880 Speaker 3: they don't actively look to reduce the amount of ultra 382 00:17:49,960 --> 00:17:51,040 Speaker 3: process foods in their diet. 383 00:17:51,119 --> 00:17:52,160 Speaker 4: It's not new research. 384 00:17:52,200 --> 00:17:54,440 Speaker 3: We know that ult process foods aren't good for us, 385 00:17:54,600 --> 00:17:57,240 Speaker 3: yet people continue to eat them. So it's one thing 386 00:17:57,280 --> 00:17:59,720 Speaker 3: to have the research to show that ultra process foods 387 00:17:59,760 --> 00:18:02,479 Speaker 3: aren't good. Too much meat, eggs, dairy isn't good. Too 388 00:18:02,560 --> 00:18:05,240 Speaker 3: much processed foods aren't good. And a fully big in 389 00:18:05,320 --> 00:18:08,840 Speaker 3: diet is better. But practically, how do we get people 390 00:18:08,880 --> 00:18:11,520 Speaker 3: to actually adopt that? You know what I do with 391 00:18:11,520 --> 00:18:15,320 Speaker 3: my clients, I think that small and consistent beanza, So 392 00:18:15,680 --> 00:18:18,399 Speaker 3: you know, start with like plant based Monday, or start 393 00:18:18,440 --> 00:18:20,560 Speaker 3: with you know, fake away Friday where you do your 394 00:18:20,560 --> 00:18:23,600 Speaker 3: favorite takeaway but in a vegetarian form. So just start 395 00:18:23,640 --> 00:18:25,879 Speaker 3: with one or two days a week where you're really 396 00:18:25,920 --> 00:18:30,200 Speaker 3: eating really great whole foods, unprocessed foods. You know, lots 397 00:18:30,200 --> 00:18:34,480 Speaker 3: of plants and vegetables and legumes and whole grains. And 398 00:18:34,560 --> 00:18:36,680 Speaker 3: start with that, just one to two days a week 399 00:18:36,840 --> 00:18:38,600 Speaker 3: and see how you feel. Because it's all well and 400 00:18:38,640 --> 00:18:40,520 Speaker 3: good to tell people to do that every single day 401 00:18:40,560 --> 00:18:42,800 Speaker 3: for four months straight and you might get a six 402 00:18:42,880 --> 00:18:45,440 Speaker 3: kilo weight loss, But I doubt a lot of people 403 00:18:45,480 --> 00:18:46,720 Speaker 3: could actually do that forever. 404 00:18:46,960 --> 00:18:49,320 Speaker 4: I hand on my heart could not. I would miss 405 00:18:49,320 --> 00:18:50,520 Speaker 4: my cheese. 406 00:18:51,240 --> 00:18:53,000 Speaker 1: A day in the life would be so I fruit 407 00:18:53,040 --> 00:18:55,440 Speaker 1: salad to breakfast or maybe some baked beans on toast. 408 00:18:56,040 --> 00:18:57,600 Speaker 2: Then lunch would be like a quinoir. 409 00:18:57,880 --> 00:19:00,000 Speaker 3: But is that process like it's bread and baked beans 410 00:19:00,040 --> 00:19:01,080 Speaker 3: considered process food. 411 00:19:01,160 --> 00:19:01,800 Speaker 4: Do you know what I mean? 412 00:19:02,080 --> 00:19:05,080 Speaker 1: It was low fat ve not processed. No, no, low 413 00:19:05,160 --> 00:19:09,760 Speaker 1: fat vegan, low fat vegan. And then lunch would be 414 00:19:09,840 --> 00:19:13,080 Speaker 1: kinwar and salad, and then dinner would. 415 00:19:12,880 --> 00:19:17,720 Speaker 2: Be handful of nuts, and then dinner would be chickpea curry. Yeah, 416 00:19:18,160 --> 00:19:20,280 Speaker 2: I don't know, it's a lot of vegetarian food. 417 00:19:20,359 --> 00:19:24,000 Speaker 1: Like I'm like you, I think just increasing the bulk 418 00:19:24,119 --> 00:19:25,960 Speaker 1: is smart, you know, having a I like a light 419 00:19:26,040 --> 00:19:26,880 Speaker 1: day of eating each week. 420 00:19:26,920 --> 00:19:28,359 Speaker 2: I feel like we have at least one or two 421 00:19:28,400 --> 00:19:29,000 Speaker 2: heavy days. 422 00:19:29,320 --> 00:19:31,320 Speaker 1: I think a light day where you have just you know, 423 00:19:32,440 --> 00:19:35,040 Speaker 1: light fruit salad for breakfast, a salad for lunch, and 424 00:19:35,080 --> 00:19:37,240 Speaker 1: a soup or vegie sturf for dinner. 425 00:19:37,240 --> 00:19:38,160 Speaker 2: I think there's nothing. 426 00:19:37,920 --> 00:19:40,240 Speaker 1: Wrong with that, and you'll feel pretty good doing it 427 00:19:40,280 --> 00:19:42,560 Speaker 1: as well. So yeah, I've thought it interesting though, because 428 00:19:42,600 --> 00:19:43,920 Speaker 1: that was the first time I've ever seen a giant 429 00:19:43,960 --> 00:19:46,800 Speaker 1: headline on acidity in a positive. 430 00:19:46,440 --> 00:19:48,280 Speaker 2: Way, and I was like, whoa, what is going on 431 00:19:48,320 --> 00:19:50,520 Speaker 2: in the world. So it was very interesting. So have 432 00:19:50,560 --> 00:19:52,640 Speaker 2: a look online if you're interested. The whole story is there. 433 00:19:53,119 --> 00:19:54,880 Speaker 1: But Leanne, I've given you a product of the week 434 00:19:54,880 --> 00:19:57,080 Speaker 1: this week you're gonna like it. I've given you a 435 00:19:57,119 --> 00:20:01,359 Speaker 1: whole section on Leanne's favorite tato time off your potatoes. 436 00:20:02,840 --> 00:20:04,639 Speaker 3: And we were saying this on the last podcast as 437 00:20:04,680 --> 00:20:06,000 Speaker 3: soon as you couldn't believe me. It's like whipped a 438 00:20:06,080 --> 00:20:07,680 Speaker 3: man in my freezer. I took a photo. I sent 439 00:20:07,680 --> 00:20:09,399 Speaker 3: her it and she's like done, we'll talk about it 440 00:20:09,440 --> 00:20:12,080 Speaker 3: next week. And every time I put these on my stories, 441 00:20:12,080 --> 00:20:13,639 Speaker 3: like my two little girls, they're only three and two, 442 00:20:13,640 --> 00:20:15,920 Speaker 3: they're obsessed with potato tots and we call them potato 443 00:20:15,960 --> 00:20:19,199 Speaker 3: gems in our household, will apparently calls them potato minis, 444 00:20:19,280 --> 00:20:21,360 Speaker 3: whatever you want to call them. I'm sure the majority 445 00:20:21,359 --> 00:20:24,159 Speaker 3: of us we have I've got my mum's Malaysian. We 446 00:20:24,200 --> 00:20:26,439 Speaker 3: still grew up with potato gems in the household. So 447 00:20:26,480 --> 00:20:29,480 Speaker 3: I think they're a real ossy staple. And honestly they're 448 00:20:29,480 --> 00:20:31,320 Speaker 3: not as bad as people think they are. Like my 449 00:20:31,520 --> 00:20:34,480 Speaker 3: Instagram dms blow up every time I put these on 450 00:20:34,520 --> 00:20:35,280 Speaker 3: my stories, like. 451 00:20:35,600 --> 00:20:38,919 Speaker 4: Aren't they bad? Aren't they processed? What's the best brand? 452 00:20:38,960 --> 00:20:40,760 Speaker 4: How many can you eat? Am I allowed to eat 453 00:20:40,760 --> 00:20:43,440 Speaker 4: them and lose weight? Even my clients like they look delicious? 454 00:20:43,440 --> 00:20:44,200 Speaker 4: Can I eat these? 455 00:20:44,359 --> 00:20:47,919 Speaker 3: I'm like, yeah, sure, there's so many I guess benefits 456 00:20:47,920 --> 00:20:50,480 Speaker 3: of the potato. And yes they're a little bit process, 457 00:20:50,480 --> 00:20:51,840 Speaker 3: they've got a bit of oil, they've got a bit 458 00:20:51,840 --> 00:20:54,359 Speaker 3: of salt. But these are hands down better than some 459 00:20:54,400 --> 00:20:56,240 Speaker 3: of the frozen chips on the market. If you were 460 00:20:56,280 --> 00:20:59,160 Speaker 3: to make your own at home, would it be better. Yes, 461 00:20:59,320 --> 00:21:02,880 Speaker 3: But all these nutritionals that I'm about to go over, honestly, 462 00:21:02,920 --> 00:21:05,080 Speaker 3: I could not beat them, and I hands down by 463 00:21:05,119 --> 00:21:07,040 Speaker 3: them myself. I don't have time to shape these little 464 00:21:07,040 --> 00:21:09,320 Speaker 3: potato gems in my kitchen at home. I literally just 465 00:21:09,320 --> 00:21:11,480 Speaker 3: don't have the time, and so I think that these 466 00:21:11,520 --> 00:21:13,560 Speaker 3: are a really great product. So one of the best 467 00:21:13,640 --> 00:21:16,359 Speaker 3: I've found on the market is the wool Worst home brand. 468 00:21:16,480 --> 00:21:19,240 Speaker 3: So where we can, we will always suggest the best 469 00:21:19,320 --> 00:21:21,719 Speaker 3: quality product, and when it is the cheaper version, it's 470 00:21:21,800 --> 00:21:24,800 Speaker 3: the home brand version. Like tic tikticks all around, it's 471 00:21:24,800 --> 00:21:27,320 Speaker 3: always going to be good from a budget perspective compared 472 00:21:27,320 --> 00:21:29,840 Speaker 3: to some of the more expensive brands. So this is 473 00:21:29,880 --> 00:21:33,320 Speaker 3: the wool Worst Potato minis a kilo bag at an 474 00:21:33,359 --> 00:21:35,920 Speaker 3: everyday low price. So Woo wearst tells me of five 475 00:21:36,000 --> 00:21:38,800 Speaker 3: dollars eighty So five dollars eighty for a kilo potato 476 00:21:38,840 --> 00:21:42,239 Speaker 3: gems is pretty reasonable, like a kilo bag lasts as 477 00:21:42,280 --> 00:21:44,000 Speaker 3: well over a week, because obviously we don't use them 478 00:21:44,040 --> 00:21:48,000 Speaker 3: every day. Ingredient wise, you've got ninety one percent potato. 479 00:21:48,200 --> 00:21:50,040 Speaker 3: Some of the potato chips on the market, even some 480 00:21:50,080 --> 00:21:52,119 Speaker 3: of the sweet potato chips are only about seventy to 481 00:21:52,160 --> 00:21:54,639 Speaker 3: eighty percent potato because a lot of that is oil 482 00:21:54,680 --> 00:21:56,919 Speaker 3: and coating and a bit of batter and stuff as well. 483 00:21:57,000 --> 00:21:59,760 Speaker 3: So ninety one percent potato is pretty much as good 484 00:21:59,800 --> 00:22:01,760 Speaker 3: as you're going to get from a frozen chip or 485 00:22:01,800 --> 00:22:06,399 Speaker 3: a frozen potato gen perspective, The next ingredient is canola oil, salt, 486 00:22:06,560 --> 00:22:07,200 Speaker 3: and dextrous. 487 00:22:07,400 --> 00:22:08,600 Speaker 4: Four ingredients. That's it. 488 00:22:08,640 --> 00:22:10,240 Speaker 3: A little bit of oil, a little bit of salt, 489 00:22:10,240 --> 00:22:11,200 Speaker 3: a little bit of dextrous. 490 00:22:11,320 --> 00:22:11,679 Speaker 4: That's it. 491 00:22:12,080 --> 00:22:15,119 Speaker 3: So pretty much like a winner in my books. And 492 00:22:15,160 --> 00:22:18,600 Speaker 3: then nutrition wise, luck you would expect for most potatoes 493 00:22:18,640 --> 00:22:21,440 Speaker 3: one hundred gram serving size, so there's ten servings per pack. 494 00:22:21,480 --> 00:22:24,639 Speaker 3: At one hundred grams, you've got about seven hundred kilodules 495 00:22:24,640 --> 00:22:27,760 Speaker 3: per serving, two grams of protein, eight point eight grams 496 00:22:27,760 --> 00:22:29,960 Speaker 3: of fat, with only one of that being saturated fat, 497 00:22:30,000 --> 00:22:32,719 Speaker 3: so a very low saturated fat product, just sh I 498 00:22:32,760 --> 00:22:35,439 Speaker 3: have twenty grams of carbs, so nineteen point six grams 499 00:22:35,440 --> 00:22:38,040 Speaker 3: of carbohydrate is serve, with only one gram of that 500 00:22:38,160 --> 00:22:41,679 Speaker 3: being naturally occurring sugar. Two point two grams of dietary fiber, 501 00:22:41,720 --> 00:22:44,159 Speaker 3: which is actually pretty good. You know, it's better if 502 00:22:44,160 --> 00:22:46,840 Speaker 3: their skins on the potato, absolutely, but still two point 503 00:22:46,880 --> 00:22:49,679 Speaker 3: two grams of dietary fiber, particularly for small children like 504 00:22:49,720 --> 00:22:51,920 Speaker 3: my Matilda's, only she's not even two yet, she's just 505 00:22:51,960 --> 00:22:54,760 Speaker 3: about to turn two. Two point two grams of dietary fiber. 506 00:22:54,760 --> 00:22:56,320 Speaker 3: Plus I'll give her a bit of black beans and 507 00:22:56,320 --> 00:22:57,320 Speaker 3: some veggies on the plate. 508 00:22:57,359 --> 00:22:58,920 Speaker 4: It all adds up. It's a good amount. 509 00:22:59,200 --> 00:23:01,120 Speaker 3: And the sodium is at quite low as well, two 510 00:23:01,160 --> 00:23:03,760 Speaker 3: hundred and twenty milligrams of sodium per one hundred grams. 511 00:23:04,000 --> 00:23:05,760 Speaker 3: So these are like a ten out of ten in 512 00:23:05,760 --> 00:23:08,720 Speaker 3: my book, Susie like, are they a slightly processed? Yes, 513 00:23:09,160 --> 00:23:12,160 Speaker 3: the taste is unreal. They're super satisfying. I put mine 514 00:23:12,320 --> 00:23:13,800 Speaker 3: on the air fry. You can also do them in 515 00:23:13,840 --> 00:23:15,600 Speaker 3: the oven. I put a handful in the air fry 516 00:23:15,680 --> 00:23:18,840 Speaker 3: between thirteen to fifteen minutes, depending on how crispy you 517 00:23:18,960 --> 00:23:19,240 Speaker 3: like them. 518 00:23:19,280 --> 00:23:19,639 Speaker 4: I put it. 519 00:23:19,880 --> 00:23:22,520 Speaker 3: I had a touch more salt for myself personally, sometimes 520 00:23:22,600 --> 00:23:25,320 Speaker 3: a few rosemary flakes. But they go down an absolute 521 00:23:25,320 --> 00:23:27,240 Speaker 3: treat and we would have them a couple of times 522 00:23:27,240 --> 00:23:29,680 Speaker 3: a week in my household. Sometimes we do salmon, potato 523 00:23:29,720 --> 00:23:32,399 Speaker 3: gems and veggies. Sometimes we might do a bit of steak, 524 00:23:32,400 --> 00:23:34,960 Speaker 3: a bit of broccoli and some veggies. Sometimes we might 525 00:23:35,040 --> 00:23:37,280 Speaker 3: just do a salad kid, a couple of potato gems 526 00:23:37,680 --> 00:23:39,640 Speaker 3: and some grilled fish or something. So they're on high 527 00:23:39,760 --> 00:23:42,600 Speaker 3: rotation in my household. My kids absolutely love them. They 528 00:23:42,600 --> 00:23:44,360 Speaker 3: only have a handful, they might have four or five 529 00:23:44,400 --> 00:23:46,720 Speaker 3: on their plate, but yeah, I think that they're an 530 00:23:46,760 --> 00:23:49,439 Speaker 3: absolute winner. I think that they help my clients be 531 00:23:49,600 --> 00:23:52,560 Speaker 3: quite diet compliant as well, like compliant with their meal plans, 532 00:23:52,560 --> 00:23:55,600 Speaker 3: because they do add that extra level of satisfaction and taste. 533 00:23:55,800 --> 00:23:56,879 Speaker 4: I reckon your boys would like. 534 00:23:56,920 --> 00:23:57,800 Speaker 2: Them too well. 535 00:23:57,840 --> 00:24:01,280 Speaker 1: And I've just been down to Cole's and I've because 536 00:24:01,480 --> 00:24:02,760 Speaker 1: I was thinking what am I going to give the 537 00:24:02,800 --> 00:24:03,399 Speaker 1: boys tonight. 538 00:24:03,440 --> 00:24:06,320 Speaker 2: I don't have many veggies, and I thought, oh, I'm 539 00:24:06,320 --> 00:24:07,800 Speaker 2: going to get Liam's potato gems. 540 00:24:07,840 --> 00:24:08,320 Speaker 4: So I got. 541 00:24:08,880 --> 00:24:10,200 Speaker 1: I didn't know it to clothes. I didn't have a 542 00:24:10,280 --> 00:24:13,160 Speaker 1: home brand one, but I bought the main one. It's 543 00:24:13,200 --> 00:24:14,959 Speaker 1: like six point eighty for a big packet, so we're 544 00:24:15,000 --> 00:24:17,080 Speaker 1: going to give them a whirl. But to me, that's 545 00:24:17,160 --> 00:24:21,520 Speaker 1: just a classic example of foods that you think aren't healthier. 546 00:24:21,560 --> 00:24:23,600 Speaker 1: Actually okay, because I was going to say to you, 547 00:24:23,640 --> 00:24:25,960 Speaker 1: what's the fiber like, and it's actually better than I thought. 548 00:24:26,560 --> 00:24:29,040 Speaker 1: Because just recently I did a review on margarine and 549 00:24:29,119 --> 00:24:31,520 Speaker 1: spreads and I didn't want to do it because I 550 00:24:31,520 --> 00:24:34,200 Speaker 1: didn't want to be like, these are healthier, because ultimately 551 00:24:34,240 --> 00:24:37,880 Speaker 1: nothing is healthy about margarine. But what surprised me most 552 00:24:37,920 --> 00:24:41,240 Speaker 1: of all was the home brand varieties, the cheapest ones, 553 00:24:41,280 --> 00:24:44,719 Speaker 1: like the two dollars per container with some of the 554 00:24:44,760 --> 00:24:48,600 Speaker 1: better ones. Nutritionally they had the least saturated fat overall, 555 00:24:48,760 --> 00:24:50,840 Speaker 1: and they were a lot cheaper. So that just shows 556 00:24:50,840 --> 00:24:53,800 Speaker 1: about the intricacy of nutrition and why sometimes you do 557 00:24:54,000 --> 00:24:57,000 Speaker 1: need some pretty in depth analysis. But to help you, guys, 558 00:24:57,040 --> 00:24:59,520 Speaker 1: we are about to relaunch our product guide. So three 559 00:24:59,560 --> 00:25:02,760 Speaker 1: years ago, so we launched an e product guide which 560 00:25:02,800 --> 00:25:05,159 Speaker 1: sold because gang Busters, Leanne and I were just shocked. 561 00:25:05,160 --> 00:25:07,359 Speaker 2: We traveled to Europe for three months off the profit. 562 00:25:07,480 --> 00:25:13,000 Speaker 1: So it was incredibly successful, and I think it's because 563 00:25:13,040 --> 00:25:14,840 Speaker 1: people were like, yes, just tell me what to have. 564 00:25:15,320 --> 00:25:17,480 Speaker 1: But what we've done differently this time, and I'm busy 565 00:25:17,520 --> 00:25:19,720 Speaker 1: beavering away at it at the moment, is we've done 566 00:25:19,760 --> 00:25:23,439 Speaker 1: the top two hundred supermarket products. So if there's like 567 00:25:23,520 --> 00:25:26,800 Speaker 1: six yogurts, there's like multiple products in category, not just two, 568 00:25:26,840 --> 00:25:29,360 Speaker 1: which we did last time. So and to be honestly, 569 00:25:29,400 --> 00:25:32,600 Speaker 1: and after going through the supermarket myself and getting the products, 570 00:25:33,080 --> 00:25:35,199 Speaker 1: I was pretty pushed to get more than two hundred. 571 00:25:35,800 --> 00:25:38,439 Speaker 1: There's roughly about two hundred products in supermarket that I 572 00:25:38,440 --> 00:25:40,720 Speaker 1: think are healthy. The rest I just would ditch. So 573 00:25:40,960 --> 00:25:43,280 Speaker 1: I haven't sent the finalist to Leanne yet to Peru's. 574 00:25:43,720 --> 00:25:45,840 Speaker 1: But it's actually interesting because there's a lot of noise 575 00:25:45,880 --> 00:25:48,359 Speaker 1: in supermarket with crap, and really we've just honed in 576 00:25:48,400 --> 00:25:51,280 Speaker 1: on the two hundred best across every category. And we've 577 00:25:51,280 --> 00:25:54,240 Speaker 1: also got a section on gluten free and audi so 578 00:25:54,560 --> 00:25:55,200 Speaker 1: watch this space. 579 00:25:55,240 --> 00:25:56,520 Speaker 2: I'm hoping to have it out in the next couple 580 00:25:56,560 --> 00:25:56,920 Speaker 2: of weeks. 581 00:25:56,960 --> 00:25:59,639 Speaker 1: And if you're a supermarket shopper and just want to 582 00:25:59,680 --> 00:26:02,840 Speaker 1: know what to buy, hopefully we've taken that guesswork because 583 00:26:02,840 --> 00:26:04,320 Speaker 1: the other thing they land is how small are the 584 00:26:04,400 --> 00:26:06,600 Speaker 1: labels you can't even read them, Like, who's got that 585 00:26:06,680 --> 00:26:08,800 Speaker 1: kind of time? Like I didn't know potato gems were good, 586 00:26:08,920 --> 00:26:11,280 Speaker 1: you know. So hopefully we're going to make things a 587 00:26:11,359 --> 00:26:14,359 Speaker 1: lot easier for listeners in terms of being at the supermarket. 588 00:26:14,359 --> 00:26:16,159 Speaker 2: So I watch this space all right. 589 00:26:16,200 --> 00:26:18,760 Speaker 1: Speaking of rich, I listen to a question from our instagram 590 00:26:18,760 --> 00:26:22,040 Speaker 1: today about what are the best pre made meals in supermarket? 591 00:26:22,080 --> 00:26:24,840 Speaker 1: And this is a fascinating area land because it's growing 592 00:26:24,880 --> 00:26:29,320 Speaker 1: every week. Every week there are new frozen meals, new 593 00:26:29,400 --> 00:26:32,919 Speaker 1: fresh meals across the board, and there are sort of 594 00:26:33,240 --> 00:26:36,800 Speaker 1: in general they're improving nutritionally, but there's certainly some still 595 00:26:36,800 --> 00:26:39,320 Speaker 1: some differences. So the first thing I would say is 596 00:26:39,760 --> 00:26:42,679 Speaker 1: any product that you see that has a pastor or 597 00:26:42,760 --> 00:26:47,479 Speaker 1: rice base, particularly the cheaper frozen meals across sort of 598 00:26:47,560 --> 00:26:51,160 Speaker 1: the basic coals. All these brand or bigger brands like McCain, 599 00:26:51,960 --> 00:26:54,480 Speaker 1: they're not great nutritionally generally. They're usually are very very 600 00:26:54,560 --> 00:26:57,040 Speaker 1: high carbohydrate. They've got forty to sixty grams of car 601 00:26:57,119 --> 00:27:00,400 Speaker 1: per serve, and even though they're relatively cheap, might get 602 00:27:00,440 --> 00:27:03,000 Speaker 1: ten twelve fifteen grams of protein, which is probably about 603 00:27:03,000 --> 00:27:06,240 Speaker 1: half what you really need from a well balanced meal, 604 00:27:06,440 --> 00:27:08,920 Speaker 1: so you do sort of get what you pay for 605 00:27:08,960 --> 00:27:12,480 Speaker 1: in those categories. Then you've got this more boutique sort 606 00:27:12,480 --> 00:27:15,200 Speaker 1: of offering coming through, which is certainly a high price point. 607 00:27:15,240 --> 00:27:15,399 Speaker 2: You know. 608 00:27:15,400 --> 00:27:18,199 Speaker 1: They retail between seven to ten dollars per serve, and 609 00:27:18,240 --> 00:27:22,560 Speaker 1: they're things like the Strength Meals co the Coals Perform range, 610 00:27:22,920 --> 00:27:26,920 Speaker 1: and indeed they're higher protein, they're generally better. They're probably 611 00:27:27,000 --> 00:27:30,080 Speaker 1: my standout favorites. I particularly like the Coals Perform. I 612 00:27:30,119 --> 00:27:32,440 Speaker 1: think that it comes on sale three for twenty one. 613 00:27:33,160 --> 00:27:36,960 Speaker 1: They're nice meals. They've got a good amount of carbohydroten protein, 614 00:27:37,280 --> 00:27:39,920 Speaker 1: similar to the Ald couple, which are in the fit range. 615 00:27:39,960 --> 00:27:41,560 Speaker 1: Now they don't have a lot in that they've only 616 00:27:41,560 --> 00:27:44,560 Speaker 1: got two or three skews, but they are nutritionally superior. 617 00:27:44,680 --> 00:27:46,800 Speaker 1: But probably the ones I wanted to speak about a 618 00:27:46,800 --> 00:27:50,399 Speaker 1: bit more in detail today was the growing range of 619 00:27:50,480 --> 00:27:54,560 Speaker 1: fresh meals. So there's obviously frozen, but you'll also notice 620 00:27:54,680 --> 00:27:56,960 Speaker 1: sort of in the near the meat section, there is 621 00:27:56,960 --> 00:27:59,760 Speaker 1: a couple in both Coals and Woolies and a few 622 00:27:59,760 --> 00:28:02,400 Speaker 1: other brands. I think Strength Meals Coal also have some, 623 00:28:03,000 --> 00:28:06,800 Speaker 1: but my favorite ones at the moment Leanne are the 624 00:28:06,800 --> 00:28:09,760 Speaker 1: Coals and Woolies meat and veggie mixes, because if you 625 00:28:09,920 --> 00:28:16,119 Speaker 1: have a dish like chicken in parmesan with potatoes, they're 626 00:28:16,160 --> 00:28:19,439 Speaker 1: still much higher in protein generally than any of the 627 00:28:19,480 --> 00:28:23,560 Speaker 1: other mixed dishes, So even though you're paying between nine 628 00:28:23,600 --> 00:28:25,800 Speaker 1: and even eleven dollars for them, they're actually pretty good. 629 00:28:25,800 --> 00:28:29,560 Speaker 1: There's a salmon, potato and peas, there's a proshuoter wraped chicken, 630 00:28:29,600 --> 00:28:32,520 Speaker 1: and Woolies Coals have a few as well, So I 631 00:28:32,840 --> 00:28:35,679 Speaker 1: sort of would be moving towards that the protein and 632 00:28:35,760 --> 00:28:38,200 Speaker 1: veggie mix even though it's costs a little bit more, 633 00:28:38,920 --> 00:28:42,400 Speaker 1: they're really actually pretty strong nutritionally. And then second to that, 634 00:28:42,480 --> 00:28:45,560 Speaker 1: i'd go the coals Perform or maybe a Strength Meals 635 00:28:45,600 --> 00:28:48,560 Speaker 1: company are sort of the best ones at the moment 636 00:28:48,600 --> 00:28:51,080 Speaker 1: in general, and I think if you like them, they 637 00:28:51,080 --> 00:28:53,600 Speaker 1: can be really helpful. The other products Land and I 638 00:28:53,720 --> 00:28:55,720 Speaker 1: like us sort of the tuna pouches. I think they're 639 00:28:55,720 --> 00:28:58,920 Speaker 1: great meals to have on the run, especially for people traveling. 640 00:28:59,000 --> 00:29:00,880 Speaker 1: You can throw it into your own nightcase and you've 641 00:29:00,880 --> 00:29:03,560 Speaker 1: got to back up meal or long live soups. But yeah, 642 00:29:03,640 --> 00:29:06,160 Speaker 1: they're sort of my standout the protein and veggie mixes, 643 00:29:06,200 --> 00:29:07,840 Speaker 1: And we might review one in a couple of weeks. 644 00:29:07,880 --> 00:29:10,840 Speaker 1: But yeah, they're retailing between nine and eleven dollars. But 645 00:29:10,880 --> 00:29:14,000 Speaker 1: they're really pretty good nutritionally. It's basically a chicken breast 646 00:29:14,000 --> 00:29:16,080 Speaker 1: and some veggies and a bit of seasoning on it, 647 00:29:16,160 --> 00:29:19,360 Speaker 1: and they're pretty strong nutritionally, about four hundred calories, thirty 648 00:29:19,360 --> 00:29:22,640 Speaker 1: grands of protein, twenty thirty grams of car I do 649 00:29:22,800 --> 00:29:24,320 Speaker 1: like them. I hope they sell and they keep them 650 00:29:24,320 --> 00:29:26,560 Speaker 1: in the market. Have you seen any that you like 651 00:29:26,600 --> 00:29:28,000 Speaker 1: at the moment, I'm like you. 652 00:29:28,280 --> 00:29:30,680 Speaker 3: My favorite at Wallas is generally the Strength Meals Go, 653 00:29:30,800 --> 00:29:33,280 Speaker 3: and my favorite at Coals are generally the Coals Perform range, 654 00:29:33,320 --> 00:29:35,800 Speaker 3: because I know that Coals hires a sports dietitian to 655 00:29:35,920 --> 00:29:38,560 Speaker 3: develop that range and the other big ones I personally 656 00:29:38,560 --> 00:29:41,000 Speaker 3: eat myself, and I recommend sometimes for clients who were 657 00:29:41,040 --> 00:29:44,560 Speaker 3: just busy and time pushed, the long Life soup. So 658 00:29:44,560 --> 00:29:46,600 Speaker 3: I'm not a huge range of the fresh soops. This 659 00:29:46,640 --> 00:29:49,600 Speaker 3: summer two years ago, nearly when I had Tilly, I 660 00:29:49,640 --> 00:29:52,000 Speaker 3: had her in the middle of winter. I heavily relied 661 00:29:52,040 --> 00:29:53,680 Speaker 3: on those fresh soops that I was just heating up 662 00:29:53,720 --> 00:29:55,880 Speaker 3: nearly every day, having them with a slice of my 663 00:29:55,880 --> 00:29:58,120 Speaker 3: berg and so Lynn like I'd had that three, four 664 00:29:58,160 --> 00:30:00,240 Speaker 3: or five times a week sometimes and I was early 665 00:30:00,280 --> 00:30:01,880 Speaker 3: postpartum and just wanted. 666 00:30:01,600 --> 00:30:04,280 Speaker 4: To hot meal. I can't find many fresh. 667 00:30:04,120 --> 00:30:07,720 Speaker 3: Soups on the market that I really like nutritionally this year. Unfortunately. 668 00:30:07,720 --> 00:30:09,320 Speaker 3: They're just they're not as strong as they were a 669 00:30:09,320 --> 00:30:11,840 Speaker 3: few years ago. So I'm more leaning towards the long 670 00:30:11,880 --> 00:30:12,360 Speaker 3: Life seeps. 671 00:30:12,440 --> 00:30:15,680 Speaker 2: The tango has been taken off the market. There's no 672 00:30:15,760 --> 00:30:16,560 Speaker 2: potango that. 673 00:30:16,560 --> 00:30:18,280 Speaker 3: Wasn't overly high in protein here that it was good 674 00:30:18,320 --> 00:30:23,040 Speaker 3: from an I went high. Yeah, yeah, anyway, so I 675 00:30:23,040 --> 00:30:24,920 Speaker 3: don't find the fresh ones as good. I find that 676 00:30:24,960 --> 00:30:26,840 Speaker 3: the ones in the Long Life soup isle and the 677 00:30:26,920 --> 00:30:30,960 Speaker 3: pouches are far better nutritionally and far better ingredient wise 678 00:30:31,000 --> 00:30:33,640 Speaker 3: these days. But also don't go past a roast chook. 679 00:30:33,680 --> 00:30:35,040 Speaker 3: Like I had a client the other day who got 680 00:30:35,040 --> 00:30:37,800 Speaker 3: stuck at her son is in a big training camp. 681 00:30:37,840 --> 00:30:39,640 Speaker 3: He's like, you know, quite good at the sport that 682 00:30:39,680 --> 00:30:41,240 Speaker 3: he plays, and then he get home till like seven 683 00:30:41,360 --> 00:30:43,160 Speaker 3: thirty and she's like, I've got five minutes and running 684 00:30:43,160 --> 00:30:44,920 Speaker 3: past the shops, what do I get? I said, get 685 00:30:44,920 --> 00:30:47,480 Speaker 3: a roast chicken, get a salad bag, get some potato gems. 686 00:30:47,600 --> 00:30:47,880 Speaker 4: Dumb. 687 00:30:48,160 --> 00:30:49,600 Speaker 3: She got home and dinner was on the table in 688 00:30:49,640 --> 00:30:52,440 Speaker 3: fifteen minutes. So don't discount a roast chook. If the 689 00:30:52,480 --> 00:30:54,320 Speaker 3: goal is fat lost, try to get rid of the 690 00:30:54,360 --> 00:30:56,440 Speaker 3: majority of the skin and stick to the chicken breast. 691 00:30:56,440 --> 00:30:58,080 Speaker 3: But a bit of chicken breast, a bit of salad, 692 00:30:58,120 --> 00:31:00,520 Speaker 3: a couple of potato gems. You have a knowing meal 693 00:31:00,560 --> 00:31:02,960 Speaker 3: on the table for about you know, twenty twenty five 694 00:31:03,000 --> 00:31:06,080 Speaker 3: dollars with leftovers in you know, ten to fifteen minutes. 695 00:31:06,200 --> 00:31:08,000 Speaker 3: That's it, Like it's it goes a long way a 696 00:31:08,040 --> 00:31:09,720 Speaker 3: roast chook. I mean, he's quite cost. 697 00:31:09,520 --> 00:31:12,120 Speaker 1: Effective too, especially I just put one today actually because 698 00:31:12,160 --> 00:31:13,760 Speaker 1: my dog Taco just loves it when we get a 699 00:31:13,840 --> 00:31:16,520 Speaker 1: roast chicken. But I also like it now because I 700 00:31:16,520 --> 00:31:19,040 Speaker 1: think they're between twelve and thirteen dollars. They used to 701 00:31:19,080 --> 00:31:21,840 Speaker 1: be like ten, but if you get the ones that 702 00:31:21,880 --> 00:31:24,080 Speaker 1: are a bit older, sometimes they discount them like to 703 00:31:24,160 --> 00:31:24,800 Speaker 1: six dollars. 704 00:31:25,000 --> 00:31:26,280 Speaker 4: Yeah, yeah, we're gonna eat them on the day. 705 00:31:26,360 --> 00:31:29,239 Speaker 2: Yeah, and costcos chickens are only six bucks. How good's that? 706 00:31:29,800 --> 00:31:32,520 Speaker 1: So they can be quite cost effective, particularly at the 707 00:31:32,520 --> 00:31:34,480 Speaker 1: moment when the cost of living is so high and 708 00:31:34,760 --> 00:31:37,000 Speaker 1: well looking at getting enough protein at lunches. You're a 709 00:31:37,000 --> 00:31:39,360 Speaker 1: million times better to use the chicken breasts from that 710 00:31:39,440 --> 00:31:42,040 Speaker 1: than ham or turkey, So yeah, I'm with you. 711 00:31:42,080 --> 00:31:43,160 Speaker 2: I think they can be a great option. 712 00:31:43,840 --> 00:31:45,880 Speaker 1: Or you can also if you get super organized, just 713 00:31:45,880 --> 00:31:47,720 Speaker 1: buy a couple of cheap chooks like the six dollar 714 00:31:47,800 --> 00:31:50,640 Speaker 1: frozen or ones and then cook them for lunches too. 715 00:31:50,680 --> 00:31:52,680 Speaker 1: That can be quite a cost effective lunch option on 716 00:31:52,680 --> 00:31:54,120 Speaker 1: the weekend. To stick it in the oven or the 717 00:31:54,120 --> 00:31:56,800 Speaker 1: air fryer, and you've got your chicken meat for lunches, 718 00:31:56,800 --> 00:31:59,160 Speaker 1: and you can give the kids the thigh or the wing, 719 00:31:59,280 --> 00:32:02,160 Speaker 1: and then you just have the breast. So yeah, all right. 720 00:32:02,480 --> 00:32:04,480 Speaker 1: We could just muse about these things all day, can we? 721 00:32:04,560 --> 00:32:07,560 Speaker 1: Land But brings us to the end of another episode 722 00:32:07,560 --> 00:32:09,800 Speaker 1: of the Nutrition Couch. If you like our content and 723 00:32:09,840 --> 00:32:11,440 Speaker 1: would like to see more of us, we are hosting 724 00:32:11,440 --> 00:32:14,080 Speaker 1: a retreat at the end of October beginning of November 725 00:32:14,080 --> 00:32:16,080 Speaker 1: in gorgeous Kingscliff and we would love to see you 726 00:32:16,120 --> 00:32:20,040 Speaker 1: there to reinvigorate your approach to nutrition. Have a nice 727 00:32:20,040 --> 00:32:23,360 Speaker 1: weekend away without the family, just immerse in some activity 728 00:32:23,560 --> 00:32:26,640 Speaker 1: and some sun and some nice meals and come and 729 00:32:26,640 --> 00:32:28,480 Speaker 1: see us and we'll sort your diet out. So have 730 00:32:28,520 --> 00:32:31,240 Speaker 1: a look at the nutritioncouch dot com for that or 731 00:32:31,280 --> 00:32:33,440 Speaker 1: actually is that is an email admin at the nutritioncouch 732 00:32:33,480 --> 00:32:34,880 Speaker 1: dot com. Don't have a look on the website you 733 00:32:34,920 --> 00:32:35,520 Speaker 1: won't find it. 734 00:32:36,000 --> 00:32:38,000 Speaker 2: Admin at the nutritioncouch dot com. 735 00:32:38,040 --> 00:32:40,520 Speaker 1: And we will see you next Wednesday for our regular 736 00:32:40,560 --> 00:32:45,920 Speaker 1: episode drop catch you guys next week